Eat according to your Blood Type

What your blood type says about your diet, your workout and you.

Lauren Passell

 

You feel like you’re doing everything right, health-wise. You eat salmon and quinoa, you exercise regularly, you even take the stairs. But if you're still plagued by midday lethargy, digestion issues or just can't lose weight, you might want to take something unorthodox into consideration—your blood type
According to Dr. Peter J. D’Adamo, author of Eat Right 4 Your Type, whether you’re an A, B, AB or O, your blood type reveals eye-opening things about your personality and your body's needs. Here's what Dr. D'Adamo says about what foods and workouts will help you reach your blood type's fitness goals.

TYPE O
3 Character Traits: Focused, leader, energetic
Your Diet: Type Os (considered the original blood type) are descendants from hunter-gatherers who relied mainly on animal protein to survive their strenuous lifestyles.
Your Personality: You’re known for your leadership skills, extroversion, energy and focus. You consider yourself responsible, decisive, organized, objective, rule-conscious and practical. (Probably because you are.) But if you ever cheat on your diet, stop exercising or slip into a negative mindset (even boredom), watch out. You become angry, hyperactive or even manic.
What to Eat: Eat lean beef, lamb, turkey, chicken or fish (like bass, cod, halibut, sole and rainbow trout), kelp, seafood and (in moderation) salt, which lowers your levels of iodine, giving you optimal thyroid function.
What to Avoid: You might have difficulty digesting dairy, eggs and gluten, and should avoid wheat germ and wheat products like bread. Beans and legumes should also be avoided when possible, since they mess with your digestion and can wear you out or make you retain fluids. Cruciferous veggies like cabbage, Brussels sprouts, cauliflower and mustard greens should be nixed because they inhibit thyroid function.
Dinner Tonight: Lamb and asparagus stew, steamed broccoli and sweet potato, and mixed fruit like blueberries, kiwi, grapes and peaches.
Your Workout: It’s especially important for you to work out regularly to stay fit, and exercising will help regulate stomach problems and ulcers you may experience because of your O-ness. Which is fine, since your blood type thrives on physical exercise anyway. Get sweating with the treadmill, swimming, running, cycling and weight training.


TYPE A
3 Character Traits: Hardworking, responsible, calm
Your Diet: When hunter-gatherer Os started thinning out, our ancestors started relying on agriculture and expanding their diet to include a semi-vegetarian approach. Type As have the digestive enzymes and bacteria it takes to digest grains and plants that other blood types might have a rough time breaking down.
Your Personality: When everyone else is panicking, you keep it cool. You’re responsible, hardworking, detail oriented and extremely organized. But you also have a classic “type A” personality—stressed and conscientious, craving success and perfection. You're the most artistic of the blood types (and even a bit sensitive).
What to Eat: Fill your plate with fruits like berries, figs, plums, apples, avocados, pears and peaches. Choose veggies like broccoli, artichokes, carrots, greens and garlic. Fish and poultry should be limited since type As produce fewer meat-digesting enzymes, which is why they have such a hard time digesting red meat. To get protein, rely on plant protein from nuts (like nut butters), seeds, beans and soy. Since your body can easily break down and get optimal nutrition from grains, carbs and proteins, cereal, breads and pastas should be staples of your diet.
What to Avoid: To balance cortisol levels (you may have high levels, which can lead to OCD, disrupted sleep, muscle loss, fat gain and insulin resistance) limit sugar, caffeine and alcohol and don’t skip meals, especially breakfast. Stressful elements like extreme weather conditions, loud noise, overwork and violent TV and movies should also be avoided.
Dinner Tonight: Tofu-pesto lasagna, broccoli and frozen yogurt.
Your Workout: Since you stress easily, try something calming like yoga.


TYPE B
3 Character Traits: Individualistic, relaxed, unconventional
Your Diet: Type Bs emerged when type Os moved to the Himalayas as nomads, domesticating animals and living on meat and dairy. Modern Bs should rely on lean red meat (like lamb, venison and beef) and fish, and choose turkey over chicken. Because of a sugar present in milk, Bs should work dairy like yogurt, cheese and milk into their diet each day.
Your Personality: You throw yourself into projects you love, always sticking to your goal, even when it’s against the odds. Since you follow your own rules, you’re not the most cooperative of the blood types. And because you pay attention to your thoughts more than your feelings, you can sometimes come off as cold.
What to Eat: Fill up on leafy greens and vegetables, and fruits like bananas, grapes, plums and pineapple.
What to Avoid: Take it easy on grains and avoid corn, buckwheat, rye and wheat since they can alter your ability to metabolize. (Same goes for nuts and seeds, so avoid peanuts, sunflower seeds and sesame seeds.)
Dinner Tonight: Broiled fish with roasted yams and rosemary, steamed vegetables and mixed fresh fruit.
Your Workout: Maintaining the mind/body balance is essential, so go for exercises that challenges both, like tennis, martial arts, cycling, hiking or golf.


TYPE AB
3 Character Traits: Difficult to read, trustworthy, volatile
Your Diet: Type AB is the newest blood type and is the rarest, found in less than 5% of the population. Since ABers share traits with As and Bs, they’re able to digest a wide range of foods. However, they have type B’s adaption to meats, but A’s low stomach acid, which means meat often gets stored as fat. An AB's staples should be veggies, seafood and turkey. Red meat should be eaten sparingly. ABs, like Bs, thrive on dairy and can process eggs particularly efficiently.
Your Personality: You have traits from both ends of the spectrum, making you hard to pigeonhole. You are passionate in your convictions, but you also want to be liked by others and this can create conflicts. You don't mind doing favors or helping out, as long as its on your own conditions. You may have a special interest in art and metaphysics.
What to Eat: Weak immune system? Try a vegetable-rich diet with a variety of carbohydrates. Snack on fresh fruits like cherries, grapes, watermelon and figs. (But thanks to your alkaline stomach, you might have a hard time digesting acidic foods like oranges.) Certain kinds of seafood, like mahi-mahi, red snapper, salmon, sardines and tuna, are optimal.
What to Avoid: Enjoy carbs in moderation, but bypass corn and buckwheat, which are difficult for ABs to digest. Avoid all smoked and cured meats as well as chicken, veal, beef, pork or shellfish. Steer clear of caffeine and alcohol, especially when you’re stressed.
Dinner Tonight: Tofu omelet with stir-fried vegetables and mixed fruit salad.
Your Work Out: Since you pull from both sides of the spectrum, you need to keep balance in your workout regimen, which means a combo of calming activities (like yoga or tai chi) and more intense physical exercise (like running or biking.) Visualization and carving out time alone are important, too. If you’re going to be sitting a lot (say, at work all day), break it up with some exercise. It will keep you energized for the haul.

 

Get Cooking with Buckwheat

Get Cooking With Buckwheat

You may find it in breakfast cereals, breads, and even pancakes, but if you think buckwheat is a type of wheat or other grain, think again. Buckwheat is actually the fruit of a plant related to sorrel and rhubarb. The good news about buckwheat is that it’s a rich source of all nine essential amino acids — important molecules that help repair tissue and build cells.

Buying Buckwheat
You can find buckwheat in health-food stores either as whole groats (raw kernels with the shells removed), as flour (the darker the flour, the more fiber it contains), or as kasha (roasted kernels in coarse, medium, or fine granules). You may also be able to find kasha in the pasta aisle of your local grocery store.

Storing Buckwheat
Store loose buckwheat in an airtight covered jar or sealed plastic bag and keep it in a cool, dry place, or in the refrigerator or freezer if you live in a warm climate. Buckwheat flour, however, should always be stored in a refrigerator. Buckwheat can last for one year, and the flour can be kept for a couple of months if stored properly.

Cooking With Buckwheat
You can cook kasha and whole buckwheat as you would rice and serve as a side dish with meat, poultry, or fish dishes. Or combine it with a little sautéed chopped onion and fresh herbs and use as a stuffing for cabbage, bell peppers, or eggplant. Additionally, buckwheat makes a great component for stuffing for chicken or Cornish game hens. You can also combine buckwheat flour with whole-wheat flour to make tasty pancakes.

Meals-To-Go: The Busy Life Diet

Key Points

- You can maintain a healthy diet and a busy lifestyle at the same time.

- It takes planning to maintain a healthy diet when you’re busy.

- Substitute high-protein foods for foods high in fat.

If there's one thing that many people often find hinders them as they try to stick with their diet plan, it's time. You don't have the time to plan your meals, you don't have the time to cook the meals, you may feel as though you don't have time to eat healthy meals.

Like it or not, maintaining a healthy diet does take some planning, but if you eat a few quick, easy meals, you won't let a lack of time prevent you from reaching your goals.

Instead, work with what you've got to make sure that you're prepared at the start of each busy week. Always remember to take advantage of weekends if you're less busy by pre-chopping vegetables and cooking meats and storing them in the freezer for easy use. Both of these simple tips save on prep time during weeknights.

Let's take a quick look at some of the best meals-to-go to simplify your eating routine.

Protein Packed Baked Potato

As far as carb sources go, baked potatoes are one of the fastest and easiest options. It takes 3-6 minutes to microwave a potato.

For this meal-to-go option, first prepare a baked potato in the microwave as you normally would. Once it's finished, slice it open and let sit for a minute or so to cool slightly. Then top off with half a cup of cottage cheese, some salsa and any other chopped vegetables you enjoy.

The cottage cheese provides more overall protein content to this meal, making it far more well-rounded and supportive of your goals to build lean muscle mass. Also, by replacing the traditional sour cream topping with cottage cheese, you also cut back on the amount of saturated fat you consume.

If you do have higher calorie needs, consider melting some low-fat cheese over the top of the potato for even more protein and flavor.

Tuna Wrap

Another quick and simple meal-to-go, one that's loaded with protein, is a tuna wrap. Since tuna requires no preparation, this is a great option for a quick lunch to take with you to work.

Simply open a can of tuna and spoon it into a whole wheat soft tortilla shell or a whole grain pita.

Next, drizzle a small amount of olive oil-based salad dressing for healthy fats and some extra flavor. Then top with whatever sliced vegetables you prefer. Cucumbers, carrots, mushrooms or spinach all work great and provide your body with valuable nutrients.

Once that's finished, wrap it up and place it in a container in the refrigerator until ready to eat.

Shrimp Spinach Salad

Since you can purchase pre-cooked shrimp, make it a quick protein salad when you’re on the go. You'll want to use this tasty option as much as you can because it’s low in fat and calories, as well. If you're looking for maximum fat loss, it's a perfect protein source.

Simply take two cups of fresh spinach leaves and mix in a variety of different vegetables such as cherry tomatoes, red onions, celery, cucumbers or mini corn cobs and toss with 10-20 pre-cooked shrimp.

Add two tablespoons of Italian salad dressing and serve alongside a whole grain bagel when you're in muscle building mode and require more calories. If you're shooting for fat loss, skip the bagel for a great low-carb, low-calorie quick and easy meal.

Protein Parfait

If you're rushed in the morning and don't have much time to prepare breakfast, try a protein parfait. With a few simple tweaks to the classic recipe, you boost the overall protein content consumed while adding some healthy fats, as well.

Combine half a cup of cottage cheese with half a cup of your favorite fruit flavored yogurt. Next spoon a quarter of this mixture into a tall glass and top with some sliced berries or a sliced banana. On top toss some ground up flaxseeds mixed with a small amount of granola for extra carbs. Then, repeat the layers until all the yogurt mixture has been used up.

Egg and Meat Omelette

When you come home from work and need something quick before heading out again, mix up an egg and meat omelette. Freshly prepared ham is the most common meat option for this meal, but substitute ham with some low-fat, low sodium sandwich meat like sliced turkey.

Your meal still provides a good amount of protein, which helps you reach your daily protein total.

Whisk two whole eggs together and pour into a pan, adding some finely chopped vegetables. Flip at half time. On the second side, add the sandwich meat so it'll cook right into the eggs and boost the overall taste of this quick dinner on the run.

Plan ahead and keep these ideas in mind as part of healthy diet while keeping up with a busy lifestyle. By having these classics to turn to when something comes up suddenly, you’ll reduce the chances of stopping off for a fast food, high calorie meal.

http://www.rippedcutbuff.com/mealstogo.php

What should I eat?

Here are the foods that should comprise the majority of your diet in order to promote a lean healthy body:

Vegetables, fruits, lean white and red meats, fish, low-fat or fat-free dairy, eggs and egg whites, whole unrefined grains, legumes (peas, beans, peanuts), whole grain bread, high fiber cereals (avoid low fiber cereals, even if they are unsweetened; they are acceptable only as a post-workout meal), nuts, seeds, and non-hydrogenated minimally processed oils (such as extra virgin olive oil, flax seed oil, and virgin coconut oil).

You’ll have fewer cravings for food when you’re getting all the nutrients you need. Keep in mind that even if you eat a well balanced diet comprised of all of the foods listed above, you will not get lean if you’re still eating too many calories for your individual needs.

Slow Releasing Carbs

Slow-release carbohydrate foods -- carbs that are absorbed slowly and keep your blood sugar steady -- keep hunger pangs away and help prevent chronic diseases, such as Type 2 diabetes and heart disease. By contrast, carbohydrates that are absorbed quickly -- such as white bread, hamburger buns, cookies, donuts, candy, french fries and most breakfast cereals -- are absorbed rapidly, causing sharp spikes and dips in your blood sugar that make you hungry a short time later and set you up for health problems. Feel better and stay healthier with slow-release carbohydrates.

Whole Grains

Your body digests whole grains more slowly than refined grains, which have been stripped of their bran, germ and fiber, and are absorbed almost as quickly as pure glucose. Whole grains -- barley, oats, brown rice, wild rice and bulgur -- and products made from whole grains, such as whole-wheat breads, bagels, pasta and crackers, and 100 percent bran cereal -- provide a slower, more sustained source of energy that keeps your blood sugar stable. Quickly absorbed, refined carbohydrates are linked to Type 2 diabetes, heart disease and weight gain, notes the Harvard School of Public Health. Whole grains may decrease your risk of these conditions.

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Fruits and Vegetables

Most fruits and vegetables are slowly absorbed carbohydrates that have minimal effect on your blood sugar and insulin levels. Eat dark green vegetables, such as spinach, kale and broccoli; and orange vegetables, such as squash, pumpkin sweet potatoes and winter squash. Vegetables that are quickly absorbed include white potatoes, corn and parsnips. Whole fruits are preferable to fruit juice, which is absorbed rapidly due to its lack of fiber.

Beans

Not only are beans an excellent source of slow-release carbohydrates, they're also a good source of protein and fiber, which slow the digestive process further. Beans -- like whole grains, and most fruits and vegetables -- have a low glycemic index, a measurement that gives information on how a food affects blood sugar and insulin levels. Include lentils, garbanzo beans, black beans, pinto beans and other beans in your diet for sustained energy and reduced risk of chronic diseases like Type 2 diabetes and heart disease.

Read more: http://www.livestrong.com/article/343664-list-of-slow-release-carbohydrate-foods/#ixzz1pmtv2tPY

The Eat Clean Diet

Eating clean is a step to healthy living. Eat clean diet is not new especially to personal trainers, athletes, and health conscious individuals. They have known it for years to maintain their ideal body structure as well as maintaining their performance for daily living, especially with athletes. They don't just need to maintain their structure, what they need is a diet that can enhance their energy as well. It's a misconception that when you eat less, starve and deprive yourself from food makes you thin and healthy. The truth is you're making yourself unhealthy because you are depriving yourself from food which is the source of energy. You may succeed in looking thin outside but if you think about it in the cellular level, you are causing your cells to starve making you lethargic and eventually cause a disease and make you unhealthy. One good guide to lose or gain weight depending on your preference without sacrificing your health is through the Eat Clean diet. Make it a part of your lifestyle and you'll see that it's not hard at all to become better looking and healthy.

Background Of Eat Clean Diet

Eat Clean Diet became popular because of Tosca Reno, a columnist, fitness model and author of "The Eat Clean Diet" series. She wrote the book based on her personal experience on how to lose weight. She took a completely change in diet and lifestyle and was successful to achieve the wonderful transformation and now she is sharing it with us through the books and cook books she wrote. According to Tosca Reno, Eat Clean Diet is eating unprocessed food, abandoning pre-packaged and processed fat and sugar foods.

What Is Eat Clean Diet?

How to treat your body right is through eating clean. Eating clean is when you eat the food that makes you feel and look best. And the good part is, if you want to lose weight, you don't have to try really hard because with eat clean diet, you only eat foods that are not processed and are low in fat which makes you gain weight. You don't have to worry about counting calories because with eat clean diet, you don't have to diet. You just need to eat the right food that will keep you healthy and lean for all your life.

The following are some principles of Eat Clean Diet:

• Eating small frequent meals every 2 or 3 hours a day; or 5 to 6 meals everyday to maintain blood sugar levels preventing your from hunger
• Avoid all refined or processed foods especially rice, sugar and flour
• Avoid trans and saturated fat, instead eat healthy fat
• Avoid high calorie and non-nutrient foods (ex: junk foods)
• Avoid sugary drinks, juices and soda
• Combine lean proteins and complex carbohydrates in every meal
• Drink at least 7-8 cups of water each day
• Eat breakfast every day, don't miss it
• A meal should be between 200-300 calories

The basics of Eat Clean Diet are following simple rules for your meal each day. If you follow the rule of eating lean protein (meat poultry, fish, etc.), and combine it with complex carbohydrates (wheat bread, yams, etc.) at your every meal, you'll notice a convincing change in the way you look and how you feel. Also, adding fresh vegetables and fruits in every meal will make you feel full and healthy. Clean snacks that would fit in Eat Clean Diet include, fruit and nuts, apples, chopped vegetables with fiber, making you satiated without worrying with calories because fruits and vegetables are loaded with so much nutrients and vitamins.

If you can discipline yourself to eat clean diet 80% to 90% of the time, you'll notice your energy levels rise up, your body becomes lean and an increased performance with your physical activities. By eating clean, you can transform your body composition. Eating regularly with quality meals makes your cells and metabolic rate efficient in providing the right nutrients to make you perform at your best. So if you want to feel best and look best, start eat clean diet!

Eat Clean Diet is not a diet, though it is a good way to lessen body fat or lose weight. We should keep in mind that eating clean is a change in lifestyle which requires time and commitment and not by just doing it for the sake of losing or gaining weight. It is not about starving ourselves, counting calories and avoiding or depriving our body with food groups, but rather a deal of making healthy food that is best fitted for our body.

Benefits Of Eat Clean Diet

There are many benefits in religiously eating eat clean diet. This include: weight or fat loss; increased energy and performance; clear skin and healthier hair, good mental well-being and better sleep. Eat clean diet is not expensive. We all know that clean food is cheaper than those processed food. Eat Clean Diet is cheap, clean and healthy for the body for both inside and out.

Here is an outline of the healthy principles that The Eat-Clean Diet is based on:

• Eat whole foods. Stop buying and eating the stuff that is in the pretty packages on the shelf, that processed food that is filled with refined sugar, added sodium, unhealthy fats, white flour, as well as additives and preservatives. Yes, I know it makes the “food” (dead food in my opinion) taste good, but you’d be surprised how good real food tastes once you kick the processed stuff.

• Eat smaller meals throughout the day every 2-3 hours. Space out your meals and eat smaller amounts at each sitting. This will keep your blood-sugar levels even and keep your metabolism up. The book includes 2 weeks worth of sample meals so that you learn how to put your meals together the way that Tosca eats.

• Exercise portion control. Eating clean isn’t enough, you also need to use portion control because if you overeat on whole foods, you either won’t lose or you will maintain your weight.

• Drink plenty of water. Tosca recommends 8 full glasses each day. I’ve learned to drink 100oz each day. However you measure it, be sure to get in that water.

• Drop the sodas. Sodas are filled with either refined sugars or artificial sweeteners. Either way they don’t help you lose weight or maintain good teeth. They can also get in the way of you drinking your fill of water, which you do need to keep your body in tip-top working order!

• Exercise regularly. Not only cardio, the type of exercise that keeps you in your target heart rate for at least 30 minutes (I like fast-paced walking), but also strength building exercises. You can use weights like Tosca does, or resistance bands like I do.

• Stop Dieting and Make it Your Lifestyle. I mentioned this above so this is just a reminder that short-term dieting isn’t going to help you keep that weight off. When you make clean eating your way of life and incorporate regular exercise, you won’t have to worry about the weight coming back.

Also included in the book is a 2-week meal guide so that you can learn how to plan your meals and portions, over 25 tasty whole food recipes, a shopping guide for whole foods, and clean-eating Q&A. Also included is more background on Tosca’s journey to eating clean as a lifestyle, and a section on how to get your kids to love clean eating while helping your family get healthy!

http://www.dietpromises.com/eat-clean-diet

Pro-Inflammatory Foods to Avoid

Stay away from pro-inflammatory foods, which accelerate the aging process. A simple rule of thumb is to consider the following: If it contains flour, and/or sugar or other sweetener, it will be pro-inflammatory. Sugary, starchy foods are poor choices and will not only pack on excess pounds, they will make you look older than your years.

• Bagels
• Breads, rolls, baked goods
• Candy
• Cake
• Cookies
• Cereals (except old fashioned oatmeal)
• Cornstarch
• Corn bread, corn muffins
• Corn syrup
• Crackers
• Croissants
• Doughnuts
• Egg rolls
• Fast food
• French Fries
• Fruit juice—choose the fruit instead
• Fried foods
• Flour
• Granola
• Hard cheese (except for feta and grating cheeses, such as Romano and Parmesan)
• Honey
• Hot dogs
• Ice cream, frozen yogurt, Italian ices
• Jams, jellies and preserves
• Margarine
• Molasses
• Muffins
• Noodles
• Pancakes
• Pastry
• Pie
• Pita bread
• Pizza
• Pasta
• Popcorn
• Potatoes
• Pudding
• Relish
• Rice
• Sherbet
• Shortening
• Snack foods, including: potato chips, pretzels, corn chips, rice and corn cakes, etc.
• Soda
• Sugar
• Tacos
• Tortillas
• Waffles

Read more: http://www.oprah.com/health/Dr-Perricones-List-of-Pro-Inflammatory-Foods/1#ixzz1iDjhpIic

28-Day Start Fresh Challenge

This was developed by Dr. Nicholas Perricone.

This revolutionary plan of action will empower you to firm your skin, tone your figure and improve your overall health! I have designed two weeks worth of daily plans, including menus, and suggested daily exercise. When you have finished the first fourteen days, repeat the daily plans from the beginning to complete the full, four-week program. Some of the menus indicate a range of protein serving sizes (for example 3 – 6 ounces). If you are larger, have more muscle mass and/or are physically active, you will use the higher amounts. For example, a lower amount of protein would be appropriate for a sedentary woman approximately 5’4’ tall and weighing 130 pounds.

WEEK ONE

Day 1

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:

3 to 4 ounces smoked Nova Scotia salmon

½ cup slow-cooked oatmeal with 2 tablespoons blueberries

1 teaspoon slivered almonds

Green tea or water

Lunch:

4 to 6 ounce broiled turkey burger (no bun)

Lettuce and tomato

½ cup of three-bean salad (*chickpeas, kidney and black beans dressed with olive oil and lemon juice with a minced clove of garlic)

Afternoon Snack:

2 ounces sliced turkey or chicken breast

4 hazelnuts

4 celery sticks

Dinner:

2 – 6 ounces broiled salmon

1 cup lentil soup

½ cup steamed spinach

Green tea or water

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Day 2

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight Training

Breakfast:

Omelet made with 2-3 egg whites and one yolk

Sliced tomato

½ cup blueberries

Green tea or water

Lunch:

3 to 6 ounces smoked or grilled salmon

Green salad with tomatoes, cucumbers, red onion and 2 tablespoons chickpeas; dress with olive oil, lemon juice and garlic

Afternoon Snack:

½ cup cottage cheese

4 small black olives

4 endive spears

Dinner:

4 to 6 ounces baked or grilled halibut

1 cup Chicken-Vegetable Soup

Salad of romaine lettuce, chopped avocado, tomato, green onion and celery; dress with olive oil and lemon juice

Bedtime Snack:

2 ounces sliced turkey breast

6 whole almonds

2-inch wedge of honeydew melon

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Day 3

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:

2 slices turkey bacon

6 ounces plain yogurt

½ cup strawberries

3 hazelnuts

Green tea or water

Lunch:

3 to 4 ounce can water packed tuna

1 cup sliced tomato and cucumbers

½ cup bean salad

Afternoon Snack:

2 ounces sliced turkey breast

4 almonds

1 small pear

Dinner:

4 to 6 ounces broiled filet of salmon (make 8 ounces and save 2 ounces for tomorrow’s bedtime snack!)

¼ cup green beans

Spinach salad with mushrooms, slice of red onion and ¼ cup chickpeas; dress with olive oil and lemon juice

Bedtime Snack:

2 ounces Grilled Chicken Breast

¼ cup raw cauliflower

4 black olives

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Day 4

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight Training

Breakfast:

1 slice of Canadian bacon to 2 slices of turkey bacon

2 poached egg whites and one yolk

½ cup slow-cooked oatmeal

½ cup blueberries

Green tea or water

Lunch:

4 ounces grilled chicken salad (with fresh dill, chopped red onion, garlic and olive oil)

½ cup steamed broccoli

½ cup strawberries

Green tea or water

Afternoon Snack:

2 ounces sliced turkey breast

4 cherry tomatoes

4 almonds

Dinner:

6 ounces broiled filet of sole or cod

8 Oven-Roasted Brussels sprouts with Apples*

Romaine lettuce salad with 2 ounces chickpeas; dress with olive oil, garlic and lemon juice

Bedtime Snack:

2 ounces salmon

2 tablespoons bean salad

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Day 5

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:

4 ounces smoked salmon

½ cup slow-cooked oatmeal seasoned with cinnamon

2 teaspoons chopped almonds

2-inch wedge of cantaloupe

Green tea or water

Lunch:

4 ounces salmon salad (finely cubed salmon filet or canned salmon; dress with lemon juice, olive oil and dill)

A few leaves of romaine lettuce

½ cup lentil soup

Green tea or water

Afternoon Snack:

2 ounces sliced turkey breast

½ cup strawberries

4 hazelnuts

Dinner:

1 roasted chicken breast (remove skin)

½ cup grilled zucchini

½ cup Three Bean Salad

Bedtime Snack:

2 ounces cold filet of sole or cod

3 macadamia nuts

3 cherry tomatoes

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Day 6

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight training

Breakfast:

Omelet of 2-3 egg whites and 1 yolk with a few sliced mushrooms and a little spinach

1 slice Canadian bacon or 2 slices of turkey bacon

2-inch wedge of honeydew melon

Green tea or water

Lunch:

4 to 6 ounces broiled salmon

Caesar salad without croutons

½ apple

Afternoon Snack:

1 hard-broiled egg

½ cup sliced strawberries

3 almonds

Dinner:

4 to 6 ounces grilled halibut

Tossed Greek salad made with romaine lettuce, 3 black olives, 1 ounce feta cheese, ½ cucumber, 4 cherry tomatoes; dress with olive oil, lemon juice and a dash of oregano, mix to taste

Steamed or grilled asparagus

2-inch wedge of cantaloupe

Bedtime Snack:

2 ounces sliced turkey or chicken breast

4 macadamia nuts

Small peach or nectarine

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Day 7

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Relaxation/ Meditation

Breakfast:

3 to 6 ounces broiled salmon

½ cup slow-cooked oatmeal

2-inch wedge of cantaloupe

Green tea or water

Lunch:

Crabmeat salad made with a 6-ounce can of crabmeat, 1 chopped scallion, 1 chopped celery rib; dress with ¼ cup yogurt, juice of ½ lemon; serve inside ½ avocado

1 cup strawberries

Green tea or water

Afternoon Snack:

½ cup cottage cheese

4 almonds

1 apple

Dinner:

Grilled chicken breast

¾ cup roasted or sautéed mushrooms and sautéed zucchini or squash

Romaine lettuce salad, sliced tomatoes, fresh basil with 1 ounce grated Parmesan cheese; dress with olive oil and lemon juice, mixed to taste

½ cup fresh berries

Bedtime Snack:

2 ounces slices turkey breast

3 olives

1 pear

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WEEK TWO

Day 8

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:

2 slices Canadian bacon, ham or turkey bacon

½ cup cottage cheese

½ cup blueberries

Green tea or water

Lunch:

3 to 4 ounces canned water-packed tuna

½ cup lentil soup

Romaine lettuce salad topped with chopped tomato and red onions; dress with olive oil and lemon juice

Green tea or water

Afternoon Snack:

2 ounces smoked salmon

2-inch wedge cantaloupe

Dinner:

6 ounces Scallops with Garlic and Parsley*

Mediterranean Chopped Salad* with ½ cup chickpeas

½ cup cooked green beans

Green tea or water

Bedtime Snack:

2 ounces sliced turkey breast

4 green olives

1 apple

---------------------------------------------

Day 9

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight training

Breakfast:

Egg white omelet made with 2 – 3 egg whites and one yolk (add a few mushrooms, if desired)

½ cup slow-cooked oatmeal

3 hazelnuts

Green tea or water

Lunch:

Scallop salad; dress with olive oil, lemon juice, chopped red onion and dill

½ cup three bean salad

Green tea or water

Afternoon Snack:

2 ounces smoked salmon

4 black olives

3 endive spears

Dinner:

6 ounces grilled salmon

½ cup black bean soup

Romaine salad dressed with olive oil and lemon juice

½ cup berries

Green tea and water

Bedtime Snack:

½ cup cottage cheese

½ cup strawberries

4 macadamia nuts

---------------------------------------------

Day 10

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:

2 slices turkey bacon

1 cup plain yogurt

½ cup strawberries

3 almonds

Green tea or water

Lunch:

4 – 6 ounces grilled chicken

½ cup vegetable barley soup

Large green salad with sliced tomatoes

2-inch wedge cantaloupe

Afternoon Snack:

1 hard-boiled egg

2-inch wedge cantaloupe

4 almonds

Dinner:

6 ounces broiled flounder filet

Tricolor salad (arugula, radicchio and endive) with ½ cup kidney beans or soybeans; dress with olive oil and lemon juice

Sautéed spinach

Green tea or water

Bedtime Snack:

2 slices chicken or turkey breast

4 macadamia nuts

1 small peach

----------------------------------------------------------------

Day 11

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Weight training

Breakfast:

4 ounces smoked salmon

3 ounces plain yogurt

1 tomato slice

¼ cantaloupe

Green tea or water

Lunch:

6 ounces canned crabmeat; dress with 1 tablespoon mayonnaise

½ cup lentil soup

Large Romaine salad; dress with olive oil and lemon to taste

Green tea or water

Afternoon Snack:

1 hard-boiled egg

4 cherry tomatoes

4 macadamia nuts

Dinner:

6 ounces roasted chicken breast

½ cup Manhattan clam chowder*

½ cup grilled eggplant topped with sliced tomato and 1 tablespoon grated Parmesan cheese

Green tea or water

Bedtime Snack:

½ cup cottage cheese

½ cup blueberries

4 hazelnuts

----------------------------------------------------------

Day 12

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:

Scrambled eggs (3 eggs whites and 1 yolk) with a little chopped onion and green bell peppers

2 slices turkey bacon

2-inch wedge cantaloupe

Green tea or water

Lunch:

3-5 ounces of chicken salad (cubed chicken breast, mi with chopped red onion and celery, and dress with 1 tablespoon olive oil and lemon juice served on a bed of Romaine lettuce)

Sliced tomatoes

1 cup Chicken-Vegetable soup

Green tea or water

Afternoon Snack:

½ cup plain yogurt

½ cup blueberries

1 teaspoon chopped almonds

Dinner:

6 ounces grilled salmon

Salad of romaine lettuce, avocado and tomato; dress with olive oil and lemon juice

Grilled zucchini and mushroom kebabs

Green tea or water

Bedtime Snack:

2 ounces tuna salad (water-packed tuna mixed with onion, celery, pepper, mustard and a touch of mayonnaise, if desired)

4 almonds

1 pear

--------------------------------------------------

Day 13

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Aerobics

Breakfast:

2 – 4 ounces smoked salmon

½ cup plain yogurt

1 tablespoon chopped walnuts

½ cup blueberries

Green tea or water

Lunch:

Grilled Chicken breast

Green salad topped with ½ cup white or navy beans

Steamed asparagus

Green tea or water

Afternoon Snack:

1 hard-boiled egg

2-inch wedge cantaloupe

4 macadamia nuts

Dinner:

6 ounces grilled bluefin or albacore tuna steak

½ cup grilled zucchini, eggplant, red onion or green bell pepper lightly drizzled with olive oil and sprinkled with 1 tablespoon Parmesan cheese

Tomato salsa (use fresh, if possible)

Green tea or water

Bedtime Snack:

2 ounces sliced turkey breast

4 green olives

4 cherry tomatoes

--------------------------------------------------

Day 14

Wake-up and immediately have an 8 oz. glass of water

Exercise for the day: Relaxation/ Mediation

Breakfast:

Omelet made with 2-3 egg whites, 1 yolk and a few sliced fresh mushrooms

½ cup slow-cooked oatmeal

1 teaspoon chopped almonds

2-inch wedge cantaloupe

Green tea or water

Lunch:

3 – 4 ounce canned water-packed tuna

Romaine salad made with ½ cup white beans, ¼ cup crumbled feta cheese, 4 cherry tomatoes, and slice 1 slice red onion; dress with olive oil and lemon juice

Green tea or water

Afternoon Snack:

1 slice turkey breast

4 hazelnuts

2-inch wedge cantaloupe

Dinner:

4 large shrimp, grilled, broiled or baked on skewers with mushrooms, onions and cherry tomatoes

½ cup Black Bean soup

Romaine lettuce salad; dress with olive oil and lemon juice

Green tea or water

Bedtime Snack:

½ cup cottage cheese

4 almonds

½ pear

----------------------------------------------

Congratulations! Now that you have finished the first 14 days of the Perricone Start Fresh Program you should be feeling terrific and you skin must be glowing; many of my patients’ keep a journal of their progress you could do this too.

Now that the Start Fresh Program has started to work its magic on you, you should have the confidence and enthusiasm to repeat the two weeks you have just finished to complete the entire 28-Day Program. And by the time you have done that, you will be well on your way to being wrinkle-free for life and feeling great!

recipes that can be found on www.perriconerecipes.com

www.perriconerecipes.com

7 day Sacred Heart Diet

This was tough....but Ken and I managed to complete the 7 day Sacred Heart Diet. It was a great cleanse (detox), to help us ease back into eating meat again, after being Vegan (no meat/no dairy) for 6 months. I had to go back to eating meat, because my hair was falling out BIG TIME! Here is the sacred heart soup recipe and rules for each day!

SOUP:

• 2 cans of stewed tomatoes and 1 can diced tomatoes
• 3 plus large green onions
• 1 large can of beef broth (no fat) about 20 oz
• 1 pkg. Lipton Soup mix (beefy onion)
• 1 bunch of celery
• 2 cans green beans
• 2 lbs. Carrots
• 3 Green Peppers
• Worcestershire sauce
• red pepper flakes
• garlic ( 4 - 5 cloves)
• cayenne
• salt and pepper
• parsley, Italian seasoning, basil and oregano

Season with salt, pepper curry, parsley, if desired, or bouillon, hot or Worcestershire sauce. Cut veggies in small to medium pieces. Cover with water. Boil fast for 10 minutes. Reduce to simmer and continue to cook until veggies are tender.

This soup can be eaten anytime you are hungry during the week. Eat as much as you want, whenever you want. This soup will not add calories. The more you eat, the more you will lose. You may want to fill a thermos in the morning if you will be away during the day.

DRINKS:

• Unsweetened juices
• Tea (also herbal)
• Coffee
• Cranberry juice
• Skim milk
• Water, water, water

Over the seven days, in addition to as much soup as you want, there is a different diet for each day: *Day One- Soup and fruit. (no bananas) *Day Two- Soup and vegetables (no dry beans, peas or corn), and then a baked potato with butter at dinnertime *Day Three- Soup, fruit and veggies (no potato!) By today, up to seven pounds could be shed! *Day Four- Bananas (at least three) and skim milk- on this day, the body will need calcium and potassium. *Day Five- Soup, 10-20 ounces of beef and tomatoes (one can or six fresh) *Day Six- Soup and as much beef and veggies you want *Day Seven- Soup, brown rice, veggies, unsweetened fruit juice By the end of the 7th day, if you have not cheated on this diet, you should have lost 10 to 17 pounds. If you have lost more than 17 pounds, stay off the diet for two days before resuming the diet again. This diet is fast. The secret lies within the principle that you will burn more calories than you take in. It will flush your system of impurities and give you a feeling of well-being. This diet does not lend itself to drinking any alcoholic beverages at any time. Because of the fat build-up in your system. Go off the diet at least 14 hours before any intake of alcohol. Due to the variety of digestive systems in individuals, this diet will affect everyone differently. After day three, you will have more energy than when you began, if you do not cheat. After being on the diet for several days, you will find that your bowel movements have changed. Eat a cup of bran or fiber. Although you can have black coffee with this diet, you may find that you don't need caffeine after the third day. The basic fat burning soup can be eaten anytime you feel hungry during the seven days. Eat as much as you wish. Remember the more you eat, the more you will lose. You can eat broiled, boiled or baked chicken instead of the beef. Absolutely no skin on the chicken. If you prefer, you can substitute broiled fish for the beef on only one of the beef days. You need the high protein in the beef for the other days. Continue on the diet as long as you wish and feel the difference both mentally and physically. DO NOT - DO NOT No bread, alcohol, carbonated drinks (including diet drinks). Remember, absolutely no fried foods. DO - DO - DO - DO Drink plenty - at least 6 to 8 glasses - of water a day, as well as any combination of the following beverages: black coffee, unsweetened fruit drinks, cranberry juice and skim milk.

Fit for Life Diet

The Fit for Life Diet

Fit for Life is a combination diet diet that emphasizes eating foods in the correct combination and avoiding the wrong combinations of foods rather than counting calories or controlling portion size.

The diet approach of Fit for life is very unconventional and disputed by most dieticians and nutritionist all over the world. Some of the rules in the program are:

• You cannot eat fruits with other foods. They are only healthy for you if the fruits are eaten alone.
• Only fruits can be eaten in the morning (until noon), as it cleanses the body.
• Carbohydrates and proteins should not be consumed at the same time. So for lunch and dinner, you have the choice of either carbohydrates and vegetables or proteins and vegetables.
• Consumption of dairy foods is strictly prohibited on this diet program.
• Drinking water with your meals is discouraged.
• There is a one day when you can eat whatever you want, which the program calls a free day.

Read more: http://www.brighthub.com/health/diet-nutrition/articles/102901.aspx#ixzz1HjYDyHRE

Eat to Live Diet

Tips and Suggestions For Following Dr. Fuhrman's Eat To Live Diet

-Think of salad as the primary dish for lunch and dinner. Salads fill you up and contain important nutrients.

-Eat as much fruit as you want, try for 4 per day. Fresh and frozen fuits are fine, and it is a great way of satisfying your sweet tooth.

-Mix up your greens and eat a wide variety of them.

-Avoid starchy veggies whenever possible. Try to limit these to a cup a day of rice, sweet potatoes and the like.

-Eat beans and legumes each day, these are the dieters best friend. Beans especially help fight food cravings.

-Avoid animal and dairy products when possible, especially at the start of your weight loss journey.

-If you don't eat fish, have a table of flax seed each day.

-To lose weight, limit the consumption of nuts and seeds to an ounce a day. Once you are in maintenance mode you can increase the consumption of these important nutrients.


Here is the link to read more:
http://www.peertrainer.com/articles/eat_to_live_diet.htm

Healthy PMS Diet and Eating Plan

PMS Diet (1)

In simple terms, a healthy PMS eating plan aims to achieve the following:

- Stabilize blood sugar levels
- Improve intake of healthy fats
- Eliminate excess fluid
- Improve nutrition
- Reduce intake of problem foods

1. Stabilize Blood Sugar Levels

Stabilizing blood sugar levels helps prevent food and sugar cravings, as well as mood swings associated with PMS. The best way to balance your blood sugar is to eat carbs that have a low value on the Glycemic Index. Here are some dietary suggestions that should improve glycemic function and blood-glucose levels.

Choose low-GI carbs, such as whole-grain starches (like wholegrain breads, brown rice, basmati rice, wholewheat pasta, noodles, sweet potatoes) rather than refined or processed starches (white bread, white rice, white pasta, potatoes). Also, eat whole fruit rather than fruit juice. Higher fiber foods (especially foods rich in soluble fiber) cause a slower rise in blood-sugar. The best sources of soluble fiber are apples, oats and beans. Eat plenty of vegetables. Not only are veggies packed with micronutrients like vitamins, minerals and phytochemicals, as a rule they are also low in calories, high in fiber and (usually) have a very low GI value.

If possible, combine some fat and protein with the carbohydrate (starch or fruit). This will slow the rise of blood sugar from the carbohydrate. For example, eat toast with two teaspoons of peanut butter rather than toast with jam. Legumes and most vegetables are loaded with nutrients and fiber and will cause a slow rise of blood sugar.

Choose lower-GI snack-foods. Instead of donuts, muffins, cakes, cookies, candy, sweets, jams, regular sodas, sugar and honey, switch to snack-foods like: fresh fruit, chopped veggies, sourdough muffins, low-fat yogurt with strawberries, unsweetened canned fruit, nuts and seeds, dried fruit, banana, baked tortilla chips and salsa, hummus, wholewheat pita with salad and light mayonnaise, and water.

2. Improve Intake of Healthy Fats

Certain fats, like Omega-3 essential fatty acids from oily fish and certain seeds offer significant health benefits and also help to relieve symptoms of PMS, like inflammation. For optimum health and weight control, it's important to restrict fat intake to no more than 30 percent of calories. Within this limit, increase intake of Omega-3 while decreasing intake of saturated fats.

Good sources of Omega-3 include: oily fish, like salmon, mackerel, sardines, herring, tuna and trout; oils, like flaxseed oil, linseed oil, hemp seed oil, canola oil; walnuts and pumpkin seeds.

3. Eliminate Excess Fluid

Symptoms of PMS like weight gain (usually fluid gain) and bloating can be alleviated by eating diuretic-type foods that help to eliminate excess fluid. Paradoxically, drinking extra water also helps. Drink at least 1.5 litres of pure water daily. Water is vital for the whole body and helps eliminate waste products.

Good diuretic foods include: melon, citrus fruits, asparagus, celery, cucumber, water cress, lettuce, tomatoes, bell peppers, carrots and onions.

4. Improve Nutrition

Certain vitamins and minerals are helpful in relieving symptoms of PMS. They include: vitamin B6, vitamin E, magnesium, potassium and calcium.

Get vitamin B6 from: wheatgerm, beans, whole grains, oily fish, bananas and chicken/turkey. Get vitamin E from: wheatgerm oil, vegetable oils, nuts and seeds, avocados, oily fish, brown rice, asparagus. Get magnesium from: nuts, seeds, lentils, bulgar wheat, brown rice. Get potassium from: bananas, dried fruits, soy flour. Get calcium from: low-fat dairy, dark leafy greens, canned fish (eg. sardines), seeds and nuts.

5. Reduce Intake of PMS Problem Foods

Certain foods exacerbate the side effects and symptoms of premenstrual syndrome, and are best avoided. Such problem foods include:

Caffeine
Reduce or caffeine in any form: coffee, tea, cola soft drinks and chocolate. Caffeine is a stimulant that may induce irritability, anxiety, depression, nervousness, headaches and insomnia. Drink herbal or fruit teas, grain coffees or hot/cold water with lemon. Fennel tea is especially effective at reducing certain PMS symptoms, such as sore breasts.

Sodium/Salt
Reduce the amount of sodium in your diet, as sodium increases water retention and symptoms of PMS like bloating. Sources of sodium include: table salt, soy sauce, salted nuts, salted snack foods, soups, some breakfast cereals, processed cold cuts, foods canned in salted water, ketchups, sauce mixes, processed cheese, margarine and butter. Also, increase your potassium intake from foods like: bananas, tomatoes, citrus fruits and most green leafy vegetables.

Dairy Products
Reduce your consumption of non-organic dairy products. These are full of estrogenic compounds and other hormones and may interfere with magnesium absorption, a mineral many PMS sufferers are deficient in. Instead, choose Soy milk or rice milk.

Alcohol
If you suffer from PMS symptoms, reduce your alcohol intake. Alcohol is bad for PMS as it upsets blood-glucose levels and inhibits the absorption and/or use of nutrients such as magnesium, zinc and certain B vitamins.
A Healthy PMS Diet Needs Exercise

Studies show that regular physical exercise relieves symptoms in many PMS sufferers. It improves lymphatic circulation, cardiovascular health and production of endorphins (the "happiness chemicals") for reduced comfort-eating.

PMS Diet Menu

This is a sample of a day's eating on a diet to relieve symptoms of pre-menstrual syndrome, shown for illustrative purposes only.

Breakfast

Smoothie:
1 cup fat-free yogurt
1 cup frozen berries (strawberries, raspberries)
1 banana
1 tbsp sesame seeds

Snack

Orange (or small handful mixed walnuts, dried apricots)


Lunch

Large serving mixed salad leaves
2 tbsp fat-free dressing
1/2 sliced avocado
2 oz cooked chicken, chopped
6 cherry tomatoes
4 whole wheat crackers

Snack

1 cup chopped melon (or, banana w. handful almonds)

Dinner

5 oz tuna steak (or skinless chicken breast)
1 tbsp sodium-reduced soy sauce
2 tbsp lemon juice
2 tbsp (dry weight) brown rice
Large salad of lettuce, cucumber, onion and celery
2 tbsp fat-free salad dressing

Dessert

Reduced-fat yogurt, sprinkled with pumpkin/sunflower/flax seeds

Simplify your diet for Maximum Weight Loss

Success Story

Slow and Steady Wins the Race

By sheila_c on Aug 17, 2009 12:00 PM in Success Stories

For Sfeld4, popular weight loss programs didn't bring the results she wanted. She made the decision a few years back to finally take control of her weight and has since then lost 96 pounds by counting calories and incorporating daily exercise. Taking it slowly has certainly paid off, since now she is only four pounds away from her goal weight.

She contacted us through our Share Your Story feature, and provided the following answers to our questionnaire.

1. What made you decide to lose weight this time?

I was 45 years old, using a cane because my knees hurt so badly. Everything hurt. My neck, by back, my ego! I kept saying to myself (I guess my personal mantra): how will I know that my knees won't hurt at a lower weight if I don't reach that weight? I just kept saying it over and over.

2. What other "diets" (programs, products, plans, or services) had you tried in the past?

All of them: Weight Watchers, Jenny Craig, Overeaters Anonymous, Nutrisystem, Biggest Loser, pills from the doctor, pills from over the counter, drops, and Atkins (which I'll never try again). Any program that doesn't allow fruit or salad (in my mind) is not right. After all, I didn't get fat eating fruit & salad!

3. What changes did you make to your usual diet, activity, lifestyle, and attitude?

I made three changes that really made the difference: 1) counting calories, 2) writing down my foods, 3) the "movement" factor (probably the most important change, especially after losing 30 lbs and then hitting a plateau). I kept my calories between 1200 and 1500 a day. I could eat anything I wanted as long as I knew the calories. Writing helped me stay within my calorie allowance and exercise allowed me to lose faster.

4. How did Calorie Count help you to lose weight?

What a wonderful site!! I started with Calorie Count to do just that - find out how many calories were in certain foods I was planning on eating. Then I subscribed to the newsletters and read the helpful tidbits about losing weight that frequently arrived in my Inbox. Calorie Count is the only site I needed to find out the nutrition of my foods.

5. What was most challenging about losing weight?

It is the hardest thing I've ever done! I think the most challenging was staying motivated when the weight wasn't coming off and knowing that I have been sticking with my program. I am losing very slowly, but it is also staying off. Also, I've never been an exercise person, but for the last 4 months I have been rising at 4:30 AM to do 30 minutes of basic/advanced step exercise before my day begins. That has been challenging.

6. How long did it take you to see results?

Well, let's see: in 2002 I was 296. In 2005 I was 255. In 2009 I am 202. I hate to say this, but 8 years I have been on this journey. It has not been all downhill. It is a process of learning, growing and understanding oneself. More importantly loving oneself. I am worth taking the extra time and effort to take care of me. I am worth weighing my foods and preparing them to help me lose weight.

7. When did you realize that you were a success?

I was in a plus-size clothing store recently and realized the smallest size they have is a size 16W and where do I shop when the 16W's are too big? This is going to happen shortly and I've never shopped elsewhere. So I went home and cleaned out my closet. I was going to remove anything that didn't fit and was too big. Now I have 3 shopping bags of work clothes between 18W and 24W that are just too big. I will be donating them.

8. How do you prevent relapse?

I often look at my weight log to see how far I have come. I talk to others who are also losing weight. If I do go off for a meal, I don't beat myself up. I don't wait for a new day, I start with my next meal. I make sure I am prepared with the proper foods in my house so that I don't just grab food.

9. How has your life changed now that you've lost weight?

It is amazing how different I feel. The biggest change is that I actually get up every morning at 4:30 and exercise for 30 minutes. People at work have come up to me and asked me how I've done it. I say the old-fashioned way: counting calories! I now buy clothes that I feel good in.

10. What five tips do you have for other dieters?

• Write down everything you eat.
• Count calories.
• Weigh yourself daily. I know people say not to do this, but If I don't weigh in, I could end up fooling myself.
• Drink water.
• Get moving. I started by doing one thing more than I would normally do on any given day. I started by walking the hallway at home (back/forth) once a day. That was it. Then I walked the hallway (back/forth) twice. Now I wear a pedometer and break 10,000 steps everyday. This still amazes me!

Menopause: Diet for
Hot Flashes

Written by Gloria Tsang, RD
Published in September 2005

(HealthCastle.com) Hot flashes seem to be a personal experience for women experiencing various symptoms in menopause. Many women we talked to tried various diet remedies and supplements but results are often inconsistent. Let's look at some common diet solutions for hot flashes.

Menopause Diet for Hot Flashes

Avoid the following food items in your diet. Most women found these foods make hot flashes worse. Tea Coffee Alcohol Caffeine containing soft drinks Spicy foods Smoking

Black Cohosh Black cohosh is an herb used extensively in Europe for treating hot flashes. The American College of Obstetricians and Gynecologists supports short-term use of black cohosh - up to six months - for treating symptoms of menopause. But the exact effects of longer-term use aren't known. Studies are underway to determine the effectiveness and long-term safety of taking black cohosh supplements.

Soy Soy contains phytoestrogens, an estrogen-like substances. In Japan, where soy foods are commonly consumed daily, women are only one-third as likely to report menopausal symptoms as in the United States or Canada. In fact, there is no word in the Japanese language for "hot flashes". However, clinical trials have generally yielded unimpressive results. The safest approach is to incorporate whole soy products such as soy milk or tofu in you diet. Indeed, the North American Menopause Society in 2000 recommended that 40 - 80mg of isoflavones daily may help relieve menopausal symptoms - that is 1 - 2 servings of soy products.

Other common supplements for hot flashes: Vitamin E (400 - 800 IU) Dong Quai Wild Yam Evening Primose Oil Scientific evidence of these supplements for hot flashes is not strong. It's best to discuss with your physician before taking these herbal supplements as they may interact with drugs you are taking.

The Abs Diet....what is it?

This AT-A-GLANCE guide summarizes the principles of the Abs Diet: the 6-week plan to flatten your stomach and keep you lean for life.

Number of meal - Six a day, spaced relatively evenly throughout the day. Eat snacks 2 hours before larger meals.

The ABS DIET POWER 12 - Base most of your meals on these 12 groups of foods. Every meal should have at least two foods from the list.

Almonds and other nuts
Beans and pulses
Spinach and other green vegetables

Dairy (skimmed milk, fat free or low-fat yogurt and cheese)
Instant hot oat cereal (unsweetened, unflavored)
Eggs
Turkey and other lean meat

Peanut butter
Olive oil
Wholegrain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries

Secret weapons	**Each of the ABS DIET POWER 12 has been chosen in part for its stealthy, healthy secret weapon – the nutrients that will help power up your natural fat burners, protect you from illness and injury, and keep you lean and fit for life.
Nutritional ingredients to emphasize	**Protein, monounsaturated and polyunsaturated fats, fiber, calcium
Nutritional ingredients to limit	**Refined carbohydrates (or carbs with high glycaemic index), saturated fats, trans fats, high-fructose corn syrup, glucose syrup, and modified starch.
Alcohol	**Limit yourself to two or three drinks per week, to maximize the benefits of the Abs Diet plan.
Ultimate power food	**Smoothies. The combination of the calcium and protein in milk, yogurt, and whey powder, combined with the fiber in oats and fruit, makes them one of the more filling and easy options in the diet. Drink them regularly.
Cheating	**One meal a week, eat anything you want. (I love this one for not being strict)
Exercise program	**Optional for the first 2 weeks. Weeks 3 to 6 incorporate a 20 minute, full-body workout 3 days a week. Emphasis is on strength training, brisk walking and some abdominal work.
At-home workout	**Gym workouts and at-home workouts are both detailed to excuse-proof your fitness plan.
Abdominal workout	**At the beginning of two of your strength-training workouts. One exercise for each of the five different parts of your abs.

To see the detailed diet plan and exercises for your abs, you may check the book by David Zinczencho.

The Abs Diet Eating Plan

Perfect way to eat!

http://teambeachbody.com/eat-smart/michis-ladder#Top

Check out the link above. She has the lists of the foods on there.

Michi's Ladder is a guideline to help you eat healthy, fitness-friendly meals. As you move downward on the tiers, you go from the best choices to the worst choices. If you only ate from Tiers 1 and 2, you would have a near-perfect diet!

Tier 1 = the best foods to eat
Tier 2 = Excellent food....You need it
Tier 3 = Neutral foods - Benefits and Hazards
Tier 4 = Careful!!! Eat in moderation (only sometimes)
Tier 5 = May taste great, but you WILL pay later

Foods on the GI Diet

GREEN GO!

CARBS: Granary bread, rye bread with grains, wholewheat tortillas, soy bread, All Bran, porridge oats, barley, bulgar wheat (aka taboulleh), quinoa, buckwheat, glass noodles, egg noodles, new potatoes, yams, pasta.

FRUIT: Apples, dried apricots, avocado, berries, cherries, grapefruit, citrus fruits, pears, plums, prunes.

VEGETABLES: All except those listed in orange/red columns.

PROTEINS: All fresh meat, fish, shellfish plus processed foods (burgers, sausages, fish fingers).

PULSES: All beans (except broad beans), lentils - and any products made from them like tofu, hummus, falafel and unsweetened soya milk.

DRINKS: Water, tea, herbal tea, milk.

OTHERS: Yoghurt, cheese, nuts, seeds, olives, chocolate (though remember, calories count).

ORANGE CAUTION!

CARBS: Brown bread, fruit bread, pitta bread, high fibre bread, sourdough, muesli, wheat cereals (like Weetabix), couscous, soba noodles, udon noodles, crisps, sweet potatoes, basmati, brown and white rice.

FRUIT: Fresh apricots, bananas, melon, figs, red grapes, mango, papaya, canned fruit, raisins, sultanas.

VEGETABLES: Beetroot, corn, sweetcorn, peas.

PROTEINS: There are no medium GI proteins.

PULSES: There are no medium GI pulses.

DRINKS: Fruit juices, wine, squashes.

OTHERS: Ice cream, biscuits, cakes.

RED STOP!

CARBS: Bagels, white/French bread, flaked cereals, honey-coated cereals, puffed cereal, mashed potato, jacket potatoes, chips, any rice that takes less than 20 minutes to cook.

FRUIT: Watermelon, dates.

VEG: Parsnips, pumpkin, swede, turnips.

PROTEINS: There are no high GI proteins.

PULSES: Broad beans.

DRINKS: Cola, fizzy orange, sports drinks, beer.

OTHERS: Boiled sweets, doughnuts, popcorn, rice cakes.

GI SURPRISES

Pasta is a low-GI food - many people think all white foods are a no-no in GI diets, but because the flour in pasta is high in protein it does not convert quickly to sugar in your body.

Flake breakfast cereals (like Corn Flakes) are always higher in GI than noodle-shaped ones (like Weetabix) - that's why All Bran is a low GI food, but flaked bran types are not.

Adding vinegar to a food lowers its GI - the acid slows the rate at which any food converts to sugar by around 30 per cent. Squeezing lemon juice over a dish also works.

Eating a low GI breakfast cuts the amount of calories people tend to eat over the rest of the day by half. If you change nothing else about your diet after reading this, do change your breakfast.

New potatoes are the only low GI potato. The reason? They're picked early in their growing season so they have lower levels of sugary starches than other spuds.

OTHER HEALTH BENEFITS

1 It may reduce your cancer risk - low GI eating is linked to a lower risk of breast, pancreatic and colon cancers.

2 It helps your heart - people who eat lots of high GI carbohydrates have 76 per cent more triglycerides (a harmful form of fat) in their body than low GI eaters

3 It may reduce Alzheimer's risk: Korean researchers found swapping high GI rice for other wholegrains cut levels of a harmful amino acid called homocysteine in their blood that is believed to be a major contributor to Alzheimer's.

4 It might cure acne. Research from Colorado State University found high insulin levels increase levels of male type hormones in the skin - something linked to the development of spots.

5 It may reduce stroke risk. Switching one portion of carbs a day from high GI to low, cuts risk of stroke by 40 per cent in women, say Harvard researchers.

Here is the website, where i found this information...If you would like to read more about this!

http://www.mirror.co.uk/news-old/2005/05/23/the-gi-diet-made-easy-115875-15548206/