Our Health Collections

Food Allergies As Holiday Frustration?

2016-07-28T00:11:00.001-07:00

Imagine you arrive at your holiday destination you have been looking forward to for months and on day 1 you are confronted with food allergies and food intolerances in your family.

Those nasty unexpected things like food allergies that can screw up your idea of the perfect start of you well earned quality family time. I use the word idea purposely. Because I found out it that is just what it was. In our mind we make up that vacation has to be perfect, but vacation is like any other day in life. You have to take care of the most important things in life first. And well if you have food allergies and intolerances popping up that’s kind of in the category urgent.

So we, the Dutch Nomad Family, arrived in our home country after 24 hours of traveling that it took us from Bali. Within 48 hours Thijs started showed symptoms of food allergies, which affected his skin and caused itchy eyes.

We already know cheese is a no go for us. Can you imagine this being the case for a Dutch Vegetarian! But as with everything, you do get used to it and at some point the joy of eating this Golden Delicacy doesn’t match the negative effects on your body.

So after only 2 days of leaving our home in Bali Thijs started developing a rash around his mouth, which over the next 2 days spread all over his face and later his arms and legs. While dealing with ignoring a jet-lag, the cold, catching up with friends and keeping a business running, my fogged mind and off balanced body where working hard on observing food intake and comparing it to Thijs’ normal diet.

It may not be a surprise that the big change was the amount of candy, ice cream, bread with “hagelslag” and “beschuit with muisjes”. My kids do get candy, ice cream and bread back in Bali, but that would be in the form of an organic fruit lollipop, energy balls, sugar free candy, 80% dark chocolate, 1 slice of sourdough or black rice bread with almond butter and occasionally a vegan ice cream.

When I got to this point of realisation it became simple, but also hard. Why hard? As I said earlier it takes some time to get into a rhythm a again and than you have to deal with an issue on top of kids wanting to play, eat and enjoy the stuff they don’t normally have. However, something being a challenge has never been an excuse. So I talk to friends, share on Facebook and start finding places I can buy gluten free foods.

I just want to take time here for a sec to sympathise with all moms who have gone through this and are confronted everyday with food allergies and related issues. I’m proud of you that you found your way through all the food labels that almost always says traces of gluten, nuts and seeds. Unbelievable even in the organic health shop this disclaimer is on the oats!

As you I found my way through all the labels and found gluten free products. So I bought gluten free breads, crackers, vegan cheeses and spreads. Stocked up on fruit and raw vegetables suitable as snack and felt ready to start our road trip. I also started using TripAdvisor to look for Vegan Restaurants. This actually has brought us to some awesome unexpected places during our explorations and has made us meet lovely like-minded and inspiring people.

Having our travel food supply in order I realised I needed to do something about the symptoms of Thijs his rash as well, so I got a prescription from the doctor.

Parallel I search in the awesome database of Integrative Nutrition (my health and lifestyle tribe), watched a module on food and simple preparation by Joshua Rosenthal. Totally inspired by his “simple cooking” approach I feel empowered to pull this of during traveling as well. Grateful for the reminder of letting the kids help me with food preparations I get the feeling this food challenge it’s becoming a family effort and joyful experience instead of a weight on my shoulder.

Click here for a FREE Integrative Nutrition Class

A little side track confession from my side: it always surprises me how I can forget my normal patterns so easily when I board a plane and get into traveling mode.

A week into our travels I can now say that the frustration I felt in the beginning has developed to accepting and surrendering to the circumstances. As strange as it may sound it turns out Thijs his allergy actually gives me the opportunity to gather new experiences and connect to people on the subject I love most in life: the relation between health and lifestyle and the role of food in that.

I feel here lies one of my biggest tasks as a mom, educating my kids on food and the effect on it on their body. Unexpectedly this subject has become a part of our holiday itinerary, but as we love exploring, this will for sure provide us with new fun nomadic experiences.

As we were in Paris, I made Thijs and Isis aware on how they feel after they consume some of the local food. And believe me, they have to think hard when I ask them to put the pleasure of eating a croissant in perspective to life experiences like going to the summit of the Eiffel Tower. I commit myself to educating my kids on the value of a happy and healthy lifestyle and how it will affect the way they feel and therefore what they will accomplish in life.

Enjoy Local Foods, Eat Wise and ‘Bon Appetit’!

Inge, Tom, Isis and Thijs aka Dutch Nomad Family

Wine As A Bedtime Snack Helps With Weight Loss

2015-10-14T01:55:00.001-07:00

Have you ever finished your dinner, but then found yourself hungry close to bedtime? You’re not alone – plenty of us feel the need to snack as the night progresses, and luckily, studies have deduced the perfect nightcap: wine.

You heard us.

Recent studies have pointed out that wine can help diabetics and improve your sex drive, but apparently, wine is also a great way to prevent midnight munchies. According to Linda Monk, a 47-year-old woman who’s lost 6 pounds in three weeks, the benefit of having a nightly glass of wine is that the treat suppresses her cravings for unhealthy snacks like “sweet, biscuits, and chocolate.” Instead, the moderate portion of wine makes her feel sated without going to town on the late night eating. Linda is gleaning advice from Tim Ferriss’s book: The 4-Hour Body: An Uncommon Guide To Rapid Weight Loss. Ferriss champions the theory that if you enjoy a little wine in the evening, you’re more likely to feel satisfied and thus less inclined to give up on dieting. Red wine is supposedly preferable to other snacks.

According to The Daily Mail, a study that took place over the course of 13 years at Harvard University found that amongst a group of 20,000 women, those who drank half a bottle of wine a day lessened their risk of obesity. As half a bottle is the equivalent of two glasses, Linda and the other women seem to be live proof of the study. 40-year-old Samantha Merrit is another woman who sings the praises of nightly wine, claiming “the calories don’t seem to have made an impact on the bathroom scales…Now, I can happily say no to a dessert and I treat myself to a glass or two around four nights a week.” Besides her appetite being satisfied, Merrit also credits the wine with helping her sleep and feeling less anxious.

As is always the case, the trick is moderation. While having a glass or two before bed is a good substitute for going crazy on chocolate snacking, drinking too much wine can leave you consuming more calories than a late night binge, and leave you feeling pretty hungover for work. Stick to 1-2 glasses if you want to curb your hunger, sleep better, and feel less deprived.

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Source: Vine Pair

How One Woman Lost Nearly 100 Lbs by Making Weight Loss Fun

2015-10-14T01:48:00.005-07:00

Before: 232 lbs
After: 137 lbs

Kacey Lauchnor, 25, grew up in a family with suspect health habits. "If we ever ate a vegetable, it was covered in cheese," says the graphic designer from Herriman, Utah. Her eating habits continued throughout college and after her wedding, and by 2012, 5'6" Kacey clocked in at 232 pounds. "I knew I was getting fat," she says. "But I still thought, I'm not that fat."

After her husband—who had reached 314 pounds himself—was denied life insurance coverage because of his size, Kacey signed them up for a variety of workout classes. "It was hard at first but a lot of fun," she says. "It was always something different—cardio, lunges, squats, kickboxing." By August 2014, she had cracked the 150's, and before the winter holidays, Kacey saw 140 pounds on the scale for the first time she could remember. (Her husband dropped a cool 85 pounds too.)

Here's how Kacey was able to accomplish her weight-loss goals:

• Write down the plan. "Willpower doesn't happen in the moment. Always make food decisions—like what you'll eat for lunch—ahead of time so you're not tempted in the moment."
• Learn what full is. "As I started to focus on eating more slowly, I began to naturally notice when I felt like stopping."
• Findexercise you enjoy. "If your workoutfeels like suffering, try something else."

Source: http://www.womenshealthmag.com/weight-loss/kacey-lauchnor-success-story

Full Meal Plan to Lose Weight By: Joanna Soh

2015-10-14T00:51:00.001-07:00

Amazing benefits of Malunggay ( Moringa Oleifera )

2015-10-14T00:39:00.000-07:00

Healthy School Breakfast Ideas!

2015-08-04T08:19:00.000-07:00

Tips for Starting a Healthy Lifestyle!

2015-08-03T08:18:00.000-07:00

Advantages and Disadvantages of Pearl White Slimming Capsule

2012-05-26T12:44:00.000-07:00

The advantages of Pearl White Slimming Capsule are:

1. It makes you slimmer in just 2 - 3 weeks.

2. It makes you alive and energetic

3. It makes your skin fairer complexion

The disadvantages of Pearl White Slimming Capsule are:

1. Insomnia

2. Constant defecation

3. Dry/ chapped skin

4. Difficulty in breathing

5. Anxiety

The cost of this product ranges from 280 - 300 pesos per bottle. Available in Suyhoo pharmacy if you're living in davao city.

Since you know already the advantages and disadvantages of Pearl White, it’s up to you to decide.

Sunscreen Guide: What To Wear, When And Why

2012-05-26T12:25:00.002-07:00

Memorial Day rings in the summer season and, along with barbecue equipment, beach toys and sandals, stores are beginning to pad their shelves with sunscreen. That's a great thing: sun damage is responsible for 90 percent of nonmelanoma skin cancers in the United States, itself the most common form of cancer in the United States, according to the Skin Cancer Foundation. In fact, more than 3.5 million cases of skin cancer are diagnosed each year in the United States.

“The risk of skin cancer is very real," FDA Commissioner Dr. Margaret Hamburg said in a recent statement in support of the government's first annual "Don’t Fry Day" on May 25. “The FDA strongly recommends that consumers regularly use a Broad Spectrum sunscreen with an SPF value of 15 or higher in combination with other protective measures to more effectively protect themselves and their families whenever they are in the sun.” But with so many options on store shelves -- not to mention an impending change in the way that sunscreens are labeled and rated -- selecting the appropriate sun protection can be a confusing endeavor.You should read the Full Story

Is Hair Coloring Safe?

2012-05-21T01:39:00.000-07:00

IN THIS day and age of social consciousness, where youth and inner and outer beauty are revered, where image is considered very important, hair coloring has become a widely accepted cosmetic aid. Among those who used this hair grooming tool was US President Ronald Reagan, even in his 80s. Many public figures and media celebrities, especially women, have benefited from the practice.

Are there advances in research and development over the past 60 years which have resulted in hair dyes and coloring system that are more efficient, less damaging to hair fiber, and safer in general? Let’s explore and comb through this colorful issue.

How old is hair-dyeing?

Hair coloring may have even pre-dated civilization itself. This is one of oldest cosmetic procedures known to man, besides face and body color artwork, which was practiced by ancient cultures in Egypt, Greece, Hebrew nation, Persia, China and early among Hindu people. Today, this is universally common appearance-enhancing tool and a trillion-dollar business industry.

What are these dyes made of?

In the Roman times, dyes were made from plants and metallic compounds (copper, iron), or a combination of them (rock alum, quicklime and wood ash). Others included birch bark, brazilwood, walnut leaves or nut husks and galls from oak trees. saffron, myrrh, mullein, turmeric, chamomile plant, and henna. The last two are still used today in some organic preparations.

Current commercial preparations use complex formula, which varies among manufacturers. Believe it or not, more than 5,000 different chemicals are used in various formulas to achieve the desired color and shade for each product. You Should read the FULL STORY

Coffee reduces death risk

2012-05-21T01:20:00.004-07:00

New study released by researchers at the US

National Cancer Institute (part of National Institutes of Health) and American Association of Retired

Persons (AARP) says “older adults who drank coffee, caffeinated or decaffeinated, had a lower risk of death overall than others who did not drink coffee.”

This encouraging recent report went on to say

“coffee drinkers were less likely to die from heart

disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections, although the association was not seen for cancer.” To minimize errors in the interpretation, this large study adjusted for the

effects of others risk factors on mortality, such as smoking and alcohol intake.

Published in the May 17, 2012 issue of the New England Journal of Medicine, this new revelation included a caution that the researchers were not certain that the observed associations really “mean drinking coffee actually makes people live longer.”

The subject of this study involved 400,000 American men and women ages 50 to 71 who joined the NIH-AARP Diet and Health Study from 1995 to 1996, where the individuals were followed up by Neal Freedman, Ph.D., Division of Cancer Epidemiology and Genetics, NCI, and his colleagues until participants died or to December 31, 2008, whichever came first.

The report observed that “there was an association between coffee and reduction in risk of death

increased with the amount of coffee consumed…. Relative to men and women who did not drink coffee, those who consumed three or more cups of coffee per day had approximately a 10 percent lower risk of death.”

Since coffee contains about 1,000 compounds, it is not clear as to which of them, caffeine or the other antioxidants in it, confers the protection and health benefits.

Which type of coffee?

A previous research conducted by the Harvard School of Public Health and Brigham and Women’s Hospital showed that caffeinated or decaffeinated coffee are both beneficial in lowering the risk for the adult onset diabetes, but the decaffeinated brew is somewhat weaker.

How about tea?

In a separate report, and not a part of this Harvard study, tea has been found to improve insulin activity up to 15 times, making it more effective. This includes green, black or oolong teas, but not herbal tea (which does not have this beneficial effect). Since the active ingredients do not last long in the body, one should drink a cup every few hours to benefit from it. Also, no milk (not even soy milk) must be added, because this renders the “good chemicals” useless to the body.

How was the study done?

Different from the NIH-AARP study, the Harvard

research included about 42,000 healthy men and more than 84,000 healthy women from 1980s through 1998, sending them questionnaires every two-four years for 18 years, to assess their intake of both regular and decaffeinated coffee and the development of diabetes. Compared to those who did not drink coffee, men who had more than six cups of

caffeinated coffee a day lowered the risk of developing Type II diabetes by 50 percent. Among women, there was a 30 percent reduction in the risk. “This is good news for coffee drinkers; however, it doesn’t mean everyone should run out for a latte,” Frank Hu, an associate professor at the Harvard School of Public Health, stated in a release. “We still don’t know exactly why coffee is beneficial for diabetes, and more

research is clearly needed.”

How does coffee do it?

The exact mechanism is still unclear. In another

research (Nurses Health Study), it shows that the 2000 women coffee drinkers in its survey had significantly lower (13 percent-14 percent) levels of C-peptide

hormone, a component of insulin in our body,

compared to non-coffee drinkers. Higher level of C-peptide, which indicates the body is unable to use

insulin (called insulin resistance) are linked to the

increased risk of developing adult-onset diabetes. The good effect was more apparent among obese and overweight women, 22 percent and 18 percent, respectively. So, if coffee reduces C-peptide, then the risk is reduced.

Is this hormone working alone?

This is still not fully understood. Both regular and decaffeinated coffees have a lot of antioxidants in them, like chlorogenic acid (the ingredient that gives the “addicting” coffee flavor), phyto-estrogens, and magnesium. These chemicals improve sensitivity to insulin and may play a vital role in lowering adult

onset diabetes. Caffeine itself is also known to affect insulin secretion. Coffee also induces urination. As for the other benefits, they could be from the antioxidants in coffee, but the more studies are being

conducted to find out for sure.

How much coffee is needed?

The Harvard study stated 6 or more cups per day. The research on the same subject in Finland (which has the highest per capita coffee consumption in the world), involving 15,000 healthy men and women (ages 35-64), as reported in The Journal of American medical Association, showed that women who consumed 10 or more cups a day had 79 percent lower risk, and men, about 55 percent.

Why are coffee and soft drinks bad for children?

Caffeine in coffee and soft drinks, in general, affect children’s nutrition since they reduce the appetite by its central nervous system effects and at the same time these beverages “replace” the nutrient dense foods such as regular food and milk. Since coffee and cola drinks are of no essential nutritional value, these may be wisely omitted from their diet. Cola beverages also contain high doses of sugars (carbohydrates), which is bad for children. Soft drinks also increase the risk for metabolic illnesses, especially among children. Pregnant women are also advised against drinking beverages with caffeine since this cause central nervous system stimulation effects in the baby in the womb and also tends to affect their birth weight. In some cases birth defects have been reported. There are many medications which should not be taken during pregnancy and during breast-feeding as they adversely affect the health of the baby. They include, among many others, nicotine (tobacco), alcohol, insulin, caffeine, cocaine, theophylline (asthma drug), and a long list of prescription drugs.

With this recent clinical study from NIH-AARP, we can at least say that coffee has no adverse health effects in general and could even be most beneficial for most of us.

*For more data, please visit: philipSchua.com

Source: Inquirer Life Style

The Grapefruit Diet is a weight loss diet

2012-05-19T10:22:00.001-07:00

The Grapefruit Diet is a weight loss diet built solely around the humble grapefruit.

The idea that a single item of food has miraculous weight loss properties seems a farce. The grapefruit is a marvelous fruit – a natural simple carbohydrate high in fiber and vitamin C. But to use it as the sole foundation of a weight loss program is unwise. However recent research has discovered that the grapefruit has more to it than meets the eye.

The Grapefruit Diet Plan

12 days on - 2 days off

Vegetables Allowed:

Red onions, green onions, bell peppers, radishes, cucumbers, broccoli, spinach, lettuce, cabbage, carrots, peas.

Vegetables to Avoid:

White onions, potatoes, celery.

Grapefruit Diet Breakfast Every Day:

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
2 Eggs (any style)
2 Slices Bacon

Grapefruit Diet Lunch Every Day:

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount)
Salad (any kind of dressing)

Grapefruit Diet Dinner Every Day:

1/2 Grapefruit or 4 oz. Grapefruit Juice (unsweetened)
Meat (any style, any amount) (fish may be substituted for meat)
Vegetables (any green, yellow, or red vegetables cooked in butter or any seasoning)

Grapefruit Diet Night Time Snack Every Day:

1 glass tomato juice or 1 glass Skim milk

Source : Grapefruit Diet

The 8 Steps To Creating An Effective Diet Plan

2012-05-18T12:15:00.005-07:00

In order to create your ideal diet plan, we’re going to be taking the following steps…

Figure out the goal of your diet.
Before we can get into any of the specifics of putting a diet together, the first thing you MUST do is figure out what your goal is. Meaning, do you want to lose fat? Do you want to build muscle? Do you just want to eat, feel and be healthier? Whatever your specific goal is, you absolutely need to know it beforehand so that everything we do from this point on is aimed directly at reaching that exact goal.
Figure out your ideal daily calorie intake.
Once we’re ready to start putting the actual diet plan together, the first place we will always start is with calories. As you will see, there is no aspect of your diet that is more important than your total daily calorie intake. It’s the true key to an effective diet. Everything else, while still definitely important, is just secondary in comparison.
Figure out your ideal daily protein intake.
Once your calorie intake has been set, it’s time to figure out where those calories will come from. Of the 3 major macronutrients (protein, fat and carbs), this process will begin with protein. Why? Because after calories, your daily protein intake plays the next most important role in your diet plan.
Figure out your ideal daily fat intake.
Next up on the scale of importance is fat. After calories and protein, your daily fat intake (and the specific types of fat comprising that intake) is the next most significant diet component.
Figure out your ideal daily carb intake.
The third, final and surprisingly least important macronutrient to figure out is carbs. With protein and fat already factored in, figuring out your ideal daily carb intake will be a piece of cake (pun definitely intended).
Organize and adjust your diet to make it as enjoyable and sustainable for you as possible.
This is the step when we take everything we’ve figured out will work best for your specific goal and tailor it all to YOU and YOUR preferences. We’ll cover meal frequency, scheduling, nutrient timing, food choices, cheat meals, and how to make whatever diet adjustments you can (and should) make to suit your preferences. Basically, this is when we take what works best for your goal and make it work best for you.
Choose the supplements that are beneficial for you (if any).
I will gladly tell you up front that NO supplements will be required whatsoever. Not one. However, since the majority of the population tends to treat supplements like an equally important diet component on the level of the others on this list, and since there are definitely a handful of supplements out there that are scientifically proven to be beneficial (the other 95% are crap), we will certainly cover all of it and see what (if anything) is useful for you.
Put it all together.
And finally, we’ll take everything we did in those previous steps and put it all together perfectly
Source: acaloriecounter

7 days slimming coffee

2011-11-04T07:00:00.000-07:00

7 days slimming coffee is a fast-acting, fat-burning beverage, effective for weight loss with no side effect and dependency. It is one of the best-seller brand with high reputation from its consumers. Weight loss made simple and rapid you will lose excess pounds and become slimmer that you can see and feel in just 7 days. It is tasty and refreshing, good for fatty people, night

worker and those who wish to keep fit. continue Reading

Best Foods for Quick Weight Loss

2011-10-26T08:53:00.000-07:00

Read through our list of best foods for quick weight loss and re-think your diet. Consume ingredients rich in minerals and antioxidants to guarantee the dazzling results of your slimming project.

Make a long term investment and stuff your fridge with healthy and nutritive fruits, veggies and dairy products. These ingredients will help you cut back on calories and strip off a few stubborn pounds. Learn from the best and skim through the list of best foods for quick weight loss created by pro dietitians.

Update your slimming strategies and skip fasting to make sure you enjoy your fat burning program. These food items should feature in the meal plan of all those who want to kiss goodbye to their overweight.

1. Asparagus
2. Black Cod or Cod Liver Oil

3.Yellow Peas
4.Guava

continue reading

Lose weight for good and not just for Christmas

2011-10-26T08:40:00.000-07:00

If looking well and losing weight is important to us, why do we spend so much of our energy every single day focused on either thinking about food or eating? Why do we feel so helpless about being able to maintain our ideal weight?

I would like you to ask yourself a question, "What is truly important to me in my life" and make a list of about ten values that are important to you in no more than one or two words. Here are some examples family, work, love, positive thinking, golf, success, wealth, open-mindedness, happiness and fun. Now that you have made your own list, prioritise and place them in order of importance from 1 to 10. Continue Reading

Weight Loss Diet Plans For fast and effective

2010-11-12T18:44:00.000-08:00

A fast weight loss diet plan sounds almost too good to be true. Is it even possible to lose weight quickly, look and feel amazing without being forced
into an unsafe diet or without taking harmful drugs? Well, to lose weight successfully, you will need some sort of weight loss diet plan . You have to set some goals and go after them. And results wont come overnight so you will have to be patient. There is no such a thing as an effective and safe fast weight loss plan . You cannot simply pop a pill and burn off all the extra fat in a couple of weeks or even a couple of months. Your body just does not work that way and will either reject or shut down from abusing it with this strategy. Here is a healthy weight lossdiet plan with everything you need to lose weight safely and consistently:

1. Exercise. This is nothing new really, but exercise is by far the most guaranteed way to ensure success in your goals. Exercises is the element that will make or break your success at losing weight , and you should push for no less than five thirty minute sessions of moderate exercise per week. The good news is that research shows has shown that three quick ten minute workouts give you as good results as one thirty minute workout. The goal of weight loss exercise is to burn up stored fat and calories, although exercise offers many other health benefits as well. How many calories you burn depends on how often, how long and how hard you exercise. While aerobic exercise works the best for losing fat, any extra hard physical work helps burn calories. And since your diet plan can include all parts of your daily lifestyle, you could think about ways you can bump up your physical effort such as making several trips up and down the stairs instead of always using the elevator, parking at the end of the lot to get some extra aerobic walking, and walking or riding a bike instead of taking the bus or driving when your destination is nearby.

2. Stay dedicated to becoming healthier, not on becoming thing. Many people find it easier to follow their dieting goals for long term success when their focus shifts from wanting to be thinner to wanting to be healthier. Change your thinking to selecting the right foods that will be best for your health, than worrying about your body weight. The Food Pyramid offers basic guidelines for what foods and the amount of foods you should eat each day to get the nutrients your body needs for maximum health. Not only will you be losing weight safely, you will enjoy how much better you feel from eating the right foods and having the extra energy to exercise and workout without feeling sluggish or heavy. You will be working on fulfilling your weight loss goals from two separate but equally important perspectives: exercising throughout the day for burning excess calories and fat, and eating the right foods to look and feel healthier which will give you more energy to lose even more weight. Switching to a brand new eating style that promotes safety in your
weight loss diet plan must focus on decreasing your total caloric intake. But lowering calories doesnt mean giving up taste, satisfaction or even easy meal preparation. One way you can decrease the calories you consume is by eating more plant-based foods such as fruits, vegetables and whole grains, like whole grain bread and oatmeal. Discover the variety in the healthy foods there are that will to help you achieve your goals while experiencing new foods you might never have knew existed!

3. If you choose to use any weight loss diet pills , stay away from those marketed as fat burners that contain Ephedra. There are herbal plant extracts out there that can stimulate caloric energy release in a process called Thermogenesis, which is accelerated when you exercise, as well as plants like Hoodia Gordonii( available in Uk at weightsolution uk) which can suppress the appetite while giving you more energy, and even fat binders which find to the fat in foods you eat and flush out that fat before it becomes absorbed in your body as new stored fat and calories. Using weight loss diet pills that are based on herbal plants will be least likely to give you any side effects you may experience with prescription drugs, and can help you feel better about eating and maintain a positive attitude toward weight loss as they help you lose weight even faster. All in all, a good attitude is crucial for your weight loss diet plan to work. A good feeling about where you want to be and how you want to look and feel can help you maintain the patience needed to see results and not try to see fast results. Fast weight loss or hurrying will only result in sacrificing safety for results that be gained back and then some. Intead of fast weight loss , opt for long term, realistic goals and take baby steps. They work wonders!

What a good method of fast weight loss?

2010-11-12T18:42:00.000-08:00

Your body won’t release fat stores if you lower calories below what it needs and increase exercise. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything.

You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

If you starve yourself by lowering calories lower than are needed for the body to function, your body will freak out and will want to store every ounce in case it doesn’t get nourished again. You need to give it adequate nourishment so it doesn’t slow your metabolism down to adjust for lower calories.

Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.

Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want “something” have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won’t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.

High insulin levels unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.

Once you get near your goal, you start adding 5 carbs every 3 days til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9 carbs per hour, you will maintain insulin control, and shouldn’t gain weight. Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

What’s a great diet for fast weight loss?

2010-11-12T18:40:00.000-08:00

Basic Diet Consists of 3-4 days of eating the following foods at each meal (4-5 meals/day):

4-5 oz of fish, chicken, lean beef, turkey
4 cups of veggies of these types (broccoli, cauliflower, green beans, brussell’s sprouts, collard greens, spinach) - these are usually frozen and I measure out 4 cups total of any combination of them
1 tablespoon olive oil
seasonings to taste (salt, pepper, hot sauce, soy sauce - anything without calories). No need to limit salt intake here if you like to salt your foods.

Supplements consist primarily of:
Specially formulated blend of Antioxidants
Specially formulated blend of High-Potency B-Vitamins
Ripwire
Branched Chain Amino Acids (a lot!)
Several other esoteric supplements like 7-Keto (I’ll go into these in detail at a later time).

Then, every 4rd or 4th day my diet consists of (really!):

Pancakes
Haagen-Daazs ice cream
Snickers bars
Rice
Bread
Donuts
Pasta
Ice cream shakes
Fill in with your imagination…

Amounts? AS MUCH AS I COULD STUFF INTO MY BODY. I averaged 6,500 calories on these days.

Doesn’t sound right? Doesn’t sound possible? Doesn’t sound healthy?

Well…

The proof is in my fat loss — so I must be doing something right
As for health, my cholesterol is less than 170, my HDL/LDL ratio is great, my triglycerides are very low, and every indicator of health on a recent bloodwork was exceptional.

I WILL BE HONEST HERE!

The last 3 weeks or so coming up I’ll be a lot less liberal on the all-you-can-eat junk food days. In fact, I’ll only have a high carb meal at the end of the day on Monday and Thursday for the next 3 weeks. This is only in order to get to the very low bodyfat levels.

HOWEVER….

Remember what I’ve been eating along the way and still lost all this fat. I’ve done so NOT in spite of what I’ve been eating (important!!!), but a result of WHAT I’ve been eating, INCLUDING all of the junk food. Junk food has ACCELERATED MY FAT LOSS to this point.

This means if you want to get to a significantly good shape, you DON’T have to give up your favorite junk foods. In fact, you should PLAN THEM into your diet every 3-4 days. If you don’t, then you WON’T get the results you’re after — TRUST ME!

Then, when and IF… your progress stagnates should you then do the restrictions I mentioned I’ll be doing over the next 3 weeks.

Easy Fast Weight Loss Ideas

2010-11-12T18:34:00.000-08:00

This article is taken from iloveindia

In today's world, where everybody is getting conscious about looking good, it has become all the more necessary to keep oneself in shape. If you have a good figure, not only it enables you to flaunt your body, but also it helps in boosting your confidence level. For some people, obesity becomes a serious cause of concern, thus affecting their mental fitness.

There are several reasons as why some people are overweight. It is interesting to know that your metabolism rate has a major impact on your weight loss program. People with low metabolism have a hard time in losing weight because of their slow metabolism fat gets stored in their bodies. There are some people who suffer from the problem of hormonal imbalance, but one of the major causes of obesity in people is their unhealthy eating habits and inadequate exercising.

Given here are some easy and fast weight loss ideas:

Make water your favorite drink. A person must have a minimum of 8 glasses of water in a day. Avoid taking soft drinks or carbonated beverages; moreover replace them with water. Water helps in reducing weight in the most effective manner.
Don't stuff yourself with food in a single sitting; instead have 5 to 6 small meals or snacks in a day. Eating several small meals helps the body to release less insulin, which keeps blood sugar steady and helps to control hunger.
Make a habit of walking. Instead of driving car to the nearby market, prefer walking down. Walking is more important for people in sedentary jobs. Walk for at least 45 minutes every day; it helps in burning extra calories.
Keep small plates for serving food because a study shows that the less food put in front of us, the less food we'll eat. So downsize your food plates and coffee mugs, and say goodbye to those extra calories.
Eat more vegetables during meals as water-rich foods like zucchini, tomatoes, and cucumbers reduce your overall calorie consumption. Some other water-rich foods include soups and salads; they are good source of nutrition.
Use vegetables to make hefty meals. Like pasta salad loaded with vegetables like broccoli, carrots, and tomatoes can be eaten twice. Same applies for stir-fries; add vegetables to make a fluffier omelet.
Avoid taking white foods as they contain large amounts of carbohydrates, which may further lead to weight gain. Replace white sugar, white rice, and white flour with whole grain breads and brown rice.
Switch to ordinary coffee because coffee drinks at shops has extra calories, owing to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee, having skim milk brewed with good beans, tastes great and moreover has fewer calories.
Use skimmed milk as it is high in calcium and low in calories. For coffee, use nonfat powdered milk.
Prefer eating cereal for breakfast five days a week. Following this, you will consume more fiber and calcium, and less fat than those who eat other breakfast foods.
Prefer having meals at home. We're more likely to eat more - in fact, more high-fat, and high-calorie foods- when we eat out than eating at home.
Try to eat slowly and put your fork or spoon down after every bite. Drink water often and talk about your day with your partner. If you eat slowly, you would feel contended with your meal.
Eat only when your stomach wants food. Usually out of boredom, nervousness, habit, or frustration; many of us unnecessarily have food. If you want to have something specific, it's probably a craving, not hunger.
Prefer flavorings like hot sauce, salsa, and Cajun seasonings rather than butter and creamy or sugary sauces. These flavorings not only provide flavor with no fat and few calories, but the spicy ones also turn up digestive fires, causing your body to burn more calories.
Eat fruit rather than drinking fruit juice. Eating whole foods will keep you satisfied for longer period of time than juice. Moreover, fruit juices are very high in calories.
Eat equal portions of vegetables and grains at dinner. A cup of cooked rice or pasta has about 200 calories, while a cup of cooked veggies has just 50 calories. This will help to avoid a grain calorie overload, and high-fiber veggies will help satisfying your hunger.
After every two hours, get up and walk around the office or your home for five minutes. A brisk five-minute walk after every two hours will you're your body active.
Once a week, make a habit of washing something thoroughly - could be floor, windows, shower cabin, bathroom tiles, car, etc. It helps in burning out about four calories for every minute spent in cleaning.
Take a walk before dinner and it'll not only burn calories, but also cut down your appetite.
Prefer not eating with a large group as we tend to eat more when we eat with other people, probably because we spend more time at the table. When eating in groups take a note of time and leave the plate, as and when you have had enough.
Skip watching TV for an hour and go for a walk instead. Or else, you have now time to finish your domestic chores.
Take most of the calories before noon because studies tell that the more you eat in the morning, the less you'll eat in the evening. Moreover, you will get more chances to burn off those early-day calories than late-night calories.
Order alcohol by the glass, not the bottle. This way, you'll be more aware of how much alcohol you're intaking. Alcohol is high in calories, however moderate drinking can be good for your health.
Stock your refrigerator with low-fat yogurt. Cut down 500 calories a day from your diet and eat yogurt three times a day for 12 weeks. It will help you lose more weight and body fat.

Free Low Fat Recipes (2800 Low Calorie Meal)

2010-11-11T20:24:00.000-08:00

Reposting from: ChangingShape.com

When selecting a low fat meal, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Meal Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample low fat meal (2800 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1.5 cup	cottage cheese - 1% fat	42.00	9.00	3.00	246.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	0.5 cup	fruit cocktail	0.51	29.76	0.09	114.40
	2 each	Orange- medium	2.20	34.80	0.00	138.00
	1 medium	Peach- medium	0.60	9.70	0.10	37.00
	1 tsp	Sugar-white	0.00	4.00	0.00	15.00
	Total:		46.15	89.30	4.92	577.95
AM Snack
	1 each	Banana-medium	1.20	26.70	0.60	105.00
	3 tbps	Peanut Butter	12.00	10.50	24.45	285.00
	Total:		13.20	37.20	25.05	390.00
Lunch
	1 each	Apple- medium with peel	0.30	21.10	0.00	81.00
	3 each	Bread whole wheat slice	9.00	36.00	3.00	210.00
	1 ounce	Chedder, mild shredded, Kraft Lite Naturals	8.00	1.00	5.00	80.00
	0.1 cup	Lettuce, iceberg, raw	0.06	0.11	0.01	0.66
	1 tsp	Sugar - White	0.00	4.00	0.00	15.00
	12 fluid ounces	Tea- prepared w/tap water	0.00	1.00	0.00	4.00
	2 ounce	turkey breast/white meat	17.00	0.00	0.40	76.50
	0.15 cup	Mayo	0.32	8.42	11.77	137.37
	Total:		34.67	71.64	20.18	604.53
PM Snack
	2 each	Bread- slice rye 7 grain	10.00	72.00	4.00	180.00
	1 tbps	Mayonnaise- Kraft Free, fat free	0.00	3.00	0.00	8.00
	0.5 cup	Tuna solid in water	30.00	0.00	2.00	140.00
	Total:		40.00	75.00	6.00	328.00
Dinner
	1 each	Banana- medium	1.20	26.70	0.60	105.00
	3 each	Bread whole wheat- slice	9.00	36.00	3.00	210.00
	4 tsp	Jelly-strawberry, pure seedless, Knott's	0.00	16.00	0.00	72.00
	2 cup	Milk-skim no fat	16.00	24.00	0.00	160.00
	4 tbps	Peanut Butter	16.00	14.00	32.60	328.00
	Total:		42.20	116.70	36.20	927.00

	Grand Total:		176.22	389.84	92.35	2827.00

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	14 each
Bread - slice rye 7 grain	14 each
Bread whole wheat - slice	42 each
Cheddar, mild shredded	7 ounces
Cottage Cheese - 1 % fat	10.5 cups
Cream, fluid, half and half	7 tablespoons
Fruit cocktail	3.5 Cups
Jelly - Strawberry	28 tsp
Lettuce, raw	0.7 cup
Tuna Solid White in water	3.5 ounces
Mayo type, reg., w/salt	1 cup
Mayo type, reg., w/salt	7 tbps
Milk - non fat	14 cups
Orange - medium	14 each
Peach - medium, 4 oz.	7 each
Peanut Butter	49 table spoons
Tea - prepared w/ tap water	84 ounces
Sugar - white	14 tea spoons
Turkey Breast / White Meat	14 ounces

Free Diet Menu (2200 Calorie)

2010-11-11T20:22:00.000-08:00

Reposting from:ChangingShape.com

When selecting a menu to lose body fat, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Diet Menu Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample diet Menu (2200 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1.5 cup	cottage cheese - 1% fat	42.00	9.00	3.00	246.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	0.5 cup	fruit cocktail	0.51	29.76	0.09	114.40
	Total:		43.35	40.80	4.82	387.95
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	1 each	Banana-medium 8 inch	1.20	26.70	0.60	105.00
	Total:		1.50	47.80	0.60	186.00
Lunch
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	2 cubic inch	cheddar cheese	8.47	0.44	11.27	136.88
	.15 cup	mayo	0.32	8.47	11.77	137.37
	3 ounce	turkey breast/white meat	25.50	0.00	0.60	114.75
	Total:		40.58	53.96	25.64	610.00
PM Snack
	2 each	bread-slice rye 7 grain	10.00	72.00	4.00	180.00
	4 tsp	jelly-any fruit flavor	0.00	16.00	0.00	56.00
	2 tbps	peanut butter	8.00	7.00	16.30	190.00
	Total:		18.00	95.00	20.30	426.00
Dinner
	4 ounces	chicken breast/ white meat	35.20	0.00	4.00	187.00
	1.5 cup	rice-white cook steamed	9.00	93.00	0.00	246.00
	4 tbps	Thousand island-reduced cal. Kraft	0.00	12.00	4.00	80.00
	0.25 cup	croutons-plain	9.00	5.50	0.50	30.50
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	Total:		54.50	120.00	8.90	592.50

	Grand Total:		157.93	357.56	60.26	2202.45

Grocery List

Food	Quantity
Apple - medium with peel	14 each
Banana - medium 8 inch	7 each
Bread - slice rye 7 grain	14 each
Bread whole wheat - slice	14 each
Cheese, cheddar	14 cubic inch
Chicken Breast / White Meat	28 ounces
Coffee- w/caffeine	84 ounces
Cottage cheese - 1 % fat	10.5 cups
Cream, fluid, half and half	7 tablespoons
Croutons - plain	2 cups
Fruit cocktail	3.5 cups
Jelly - any flavor	28 tea spoons
Mayo type, reg., w/salt	1 cup
Peanut Butter	14 table spoons
Rice - white cook steamed	10.5 cups
Salad - small garden	7 small
Thousand island - reduced cal.	28 table spoons
Turkey Breast / White Meat	21 ounces

One Day Diet (1600 Low Calorie, Low Fat)

2010-11-11T20:20:00.000-08:00

Reposting from: ChangingShape.com

When selecting a low calorie or low fat plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable low calorie diet goals. Start by following the simple guidelines below.

Nutritional and Low Fat Diet Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample Low Fat Diet (1600 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 cup	Milk	8.00	11.00	5.00	120.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	1.5 cups	cheerios	4.50	34.50	3.00	165.00
	Total:		12.98	46.26	9.73	305.22
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	Total:		0.30	21.10	0.00	81.00
Lunch
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	1 each	orange-medium	1.10	17.40	0.30	69.00
	.15 cup	mayo	0.32	8.47	11.77	137.37
	2 ounces	turkey breast/white meat	17.00	0.00	0.40	76.50
	12 ounces	Coca Cola-diet w/ caffine	0.00	0.40	0.00	0.00
	Total:		24.42	49.96	14.47	422.87
PM Snack
	1 each	banana-med.	1.20	26.70	0.60	105.00
	Total:		1.20	26.70	0.60	105.00
Dinner
	5 ounces	Halibut - broiled	37.50	0.00	5.00	198.75
	1 cup	rice-white cook steamed	6.00	62.00	0.00	164.00
	1 tbps	Thousand island-reduced cal. Kraft	0.00	3.00	1.00	20.00
	1 spear	broccoli	4.50	7.90	0.50	42.00
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	Total:		84.50	82.40	10.90	660.75

	Grand Total:		123.39	226.42	35.70	1574.84

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	7 each
Bread whole wheat - slice	14 each
Broccoli	7 spears
Cheerios	10.5 cups
Chicken Breast / White Meat	28 ounces
Coca Cola - diet	84 ounces
Coffee- w/caffeine	84 ounces
Cream, fluid, half and half	7 tablespoons
Halibut - broiled	35 ounces
Mayo type, reg., w/salt	1 cup
Milk - 2 % fat	7 cups
Orange - medium	7 each
Rice - white	7 cups
Salad - small garden	7 small
Thousand island - reduced cal.	7 table spoons
Turkey Breast / White Meat	14 ounces

Heart Healthy Meal Plan (1500 Calorie) Non Low Carb - Healthy Weight Loss Diet Plan

2010-11-11T20:01:00.000-08:00

Reposting from ChangingShape.com

When selecting a heart healthy meal plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.

Nutritional and Healthy Meal Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample healthy low fat meal plan (1517 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1 cup	Milk	8.00	11.00	5.00	120.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	1 pack	Oatmeal-instant,maple,brn sugar Quaker	4.50	31.60	2.10	152.00
	Total:		13.34	44.65	8.82	299.55
AM Snack
	1 cup	Cottage cheese- 1%fat	28.00	6.00	2.00	164.00
	0.5 cup	Pineapple-canned, chunks	0.00	18.00	0.00	70.00
	Total:		28.00	24.00	2.00	234.00
Lunch
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	1 cubic inch	cheddar cheese	4.26	0.15	4.12	56.36
	.15 cup	mayo	0.32	8.47	11.77	137.37
	1 ounce	turkey breast/white meat	8.50	0.00	0.20	38.25
	.25 small	Tomato-small	0.25	1.43	0.10	6.50
	Total:		19.33	34.36	18.19	378.48
PM Snack
	8 each	Cracker/Nabisco-Low Saltines	1.60	16.00	3.20	96.00
	1 ounce	Turkey/white meat	8.50	0.00	0.20	38.25
	Total:		10.12	16.00	3.40	134.25
Dinner
	5 ounces	Halibut - broiled	37.50	0.00	5.00	198.75
	1 cup	rice-white cook steamed	6.00	62.00	0.00	164.00
	2 tbps	Thousand island-reduced cal. Kraft	0.00	6.00	2.00	40.00
	0.5 cup	Vegetables - mixed, frozen, boiled	2.60	11.90	0.10	54.00
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	1 tsp	Sugar-white	0.00	4.00	0.00	15.00
	12 fluid ounces	Tea-prepared w/tap water	0.00	1.00	0.00	4.00
	Total:		44.80	82.50	7.40	470.75

	Grand Total:		115.58	201.50	39.82	1517.04

Grocery List

Food	Quantity
Apple - medium with peel	7 each
Banana - medium 8 inch	7 each
Bread whole wheat - slice	14 each
Broccoli	7 spears
Cheerios	10.5 cups
Chicken Breast / White Meat	28 ounces
Coffee- w/caffeine	84 ounces
Cream, fluid, half and half	7 tablespoons
Halibut - broiled	35 ounces
Mayo type, reg., w/salt	1 cup
Milk - 2 % fat	7 cups
Orange - medium	7 each
Sugar - white	14 tea spoons
Rice - white	7 cups
Thousand island - reduced cal.	7 table spoons
Turkey Breast / White Meat	14 ounces
Tea	82 ounces

Free Weight Loss Plan, Diet Recipes Online

2010-11-11T19:58:00.001-08:00

When selecting a weight loss plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.

Nutritional and Weight Loss Plan Guidelines

Commit to consuming 4 - 6 small meals and snacks everyday.
To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
Eat your foods slower.
Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
Avoid foods that are high in fat and calories.
Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample weight loss plan (1400 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	1 cup	Milk - 1%	4.00	5.50	1.00	50.00
	1 pack	Oatmeal - instant pkt.,maple	4.50	31.60	2.10	152.00
	Total:		8.50	37.10	3.10	202.00
AM Snack
	1 each	MetRx Bar	26.00	52.00	2.5	320.00
	Total:		26.00	52.00	2.5	320.00
Lunch
	1 each	Chicken sandwich - Wendy's grilled	24.00	37.00	13.00	340.00
	12 ounces	Coca cola- diet w/ caffeine	0.00	0.40	0.00	0.00
	Total:		24.00	37.40	13.00	340.00
PM Snack
	2 each	Bread whole wheat -slice	6.00	24.00	2.00	140.00
	2 tsp	Mayo type reg, w/salt	0.32	8.42	11.77	137.37
	2.5 ounces	Tuna Solid White-Water small can	18.75	0.00	0.90	89.28
	Total:		25.07	32.42	14.67	366.64
Dinner
	4 ounces	Halibut - broiled	22.50	0.00	3.00	119.25
	0.5 cup	rice-white cooked steamed	3.00	31.00	0.00	82.00
	0.5 cup	Vegetables - mixed, frozen, boiled	2.60	11.90	0.10	54.00
	Total:		28.10	42.90	3.10	255.25

	Grand Total:		111.67	201.82	36.37	1483.89

Grocery List

Food	Quantity
Bread whole wheat - slice	14 each
Chicken sandwich	7 each
Coca Cola - diet	84 ounces
Halibut - broiled	21 ounces
Mayo type, reg., w/salt	1 cup
MetRX Bar	7 each
Milk - 1%	7 cups
Oat meal - instant pkt., maple	7 packs
Rice - white cook steamed	3.5 cups
Tuna solid white - water can small	17.5 ounces
Vegetables - mixed, frozen, boiled	3.5 cups

Source: http://www.changingshape.com/dietandnutrition/mealplans/plans/1400.asp