A little about time

Giving yourself more time to chew your food peacefully helps with food absorption in the body and weight loss. It helps lose more weight and makes excessive weight stay off. Taking your time to eat your food also makes it easier for your body to digest the food. This prevents snacking throughout the entire day. I suggest being on the modified Mediterranean Diet’s big breakfast/small dinner plan for at least twelve weeks before going back to the Mediterranean Diet long term. The Modified Mediterranean Diet’s Big breakfast/Small Dinner Plan Breakfast (600-700 calories): Rotate daily. Meal #1: Steel-cut oatmeal; you can add stevia, a handful of berries, a handful of walnuts or pecans if you want. Along with this, you can have a protein drink or smoothie with 8 ounces of almond or coconut milk, 1 teaspoon of coconut oil or almond butter for your good fats, one scoop of plant protein, and 1-2 tbsp. ground flaxseed for your fiber. May add ice or stevia to taste. Meal #2: Eggs (3 whites and 1 yolk is best) or an omelet with onions, peppers, or any other vegetables: a little cheese or a few slices of avocado is okay. You can have 2 slices of gluten free toast (Canyon Bakery gluten-free bread is my favorite and is often found in the frozen section of a health food store.) with a little butter or a little almond butter. Meal #3: Greek yogurt or low-fat cottage cheese with berries and stevia, and a protein drink or smoothie with almond or coconut milk, almond butter or coconut oil, a scoop of plant protein, and 1-2 tbsp....

A little about attitude

A positive mental attitude is one of the greatest keys to any successful endeavor. You must remove the word “cant” from your vocabulary, from your conscious and subconscious vocabulary, and reprogram yourself with an I-will-not-be-denied attitude. this can-do thinking will take you where you want to go. We all need to be grateful for the body we have, even if you are presently obese or overweight. Accept yourself, forgive yourself, and love yourself daily, and you will eventually change your autopilot to weight loss. Here are several can-do confessions: I forgive myself for gaining weight; I accept myself and forgive myself. I can lose weight and I am losing weight every week. I commit now to removing all junk foods, sugary foods, and tempting foods from my house. I commit to eating breakfast like a king, lunch like a prince, and dinner like a  pauper. I commit to practicing portion control. I commit now to practicing mindful eating. I give my body what it needs and not what it craves. I commit now to a regular physical activity program. I see myself weighing _____. A big part of a positive mental attitude is having a plan. Drink 1-2 quarts of water daily, beginning as soon as you wake up. Exercise 15-30 minutes daily, with a good walk in the morning. Repeat your can-do confessions morning and night. Follow your eating...

A little about hormones

Leptin: The hormone that tells the body that it is full.                                                                                                   Ghrelin: The hormone that tells the body it is hungry A few ways to help control Ghrelin and Leptin hormones would be as follows:  Avoid MSG: MSG messes with your leptin hormone, making you want to eat more and you get hungrier sooner. MSG is typically in fast foods, processed foods and more. (for a comprehensive list of common foods with MSG go to www.msgtruth.org) Avoid or minimize fructose: Fructose prevents leptin and insulin from elevating to normal levels after a meal, which then increases your ghrelin and triglyceride levels, and you eat more. Fructose is in fruit juices and soft drinks. Avoid low-calorie (1000 calories or less a day) diets: Eating foods helps balance hormones that trigger uncontrollable hunger and weight gain. Eat every four hours: Ghrelin is produced and secreted on a four-hour cycle. To keep ghrelin low, eat on schedule every three to four hours. Leptin levels are decreased after fasting 24 to 72 hours. Eat high fiber foods: Ghrelin levels remain high until food stretches the wall of your stomach, making you feel full. High-volume, low-calorie, nutrient-dense foods reduce ghrelin and increase leptin levels long before you have eaten too much. Salads are good. Get at least seven hours of seep a night: Less sleep...

The MODIFIED Mediterranean Diet

The modified Mediterranean Diet is the best anti-inflammatory diet in the world. Quite literally, this modified Mediterranean Diet can usually effectively treat, cure, control, or manage specific illnesses and major diseases. Level #1: Fruits, vegetables, nuts, beans, and other legumes. Salads consists of dark green leafy lettuce, fresh vine-ripened tomatoes, broccoli, spinach, peppers, onions, and cucumbers. Serve vegetables in salads, as appetizers, or as a main or side dish. Fruits are usually a dessert or snack. Use nuts as toppings to add favor and texture. The beans and legumes are usually in soups, added to salads, used as dips (i.e., hummus), or as a main dish. Level #2: Steel-cut oats and quinoa, millet or millet bread, brown rice, and sweet potatoes. if you are not gluten sensitive, trying to lose weight, or suffering from high blood pressure, diabetes, high cholesterol, or another inflammatory disease, then potatoes, sprouted bread (i.e., Ezekiel 4:9 bread), or fermented bread (i.e., sourdough bread) are fine on occasion, rotated every four days,  and with moderation (the size of a tennis ball for women and 1-2 tennis balls for men). Level #3: Olive oil, used instead of other oils, including butter, margarine, etc. Not only for cooking, it is commonly mixed with balsamic vinegar as a salad dressing. Level #4: Cheese and yogurt, in small amounts. Freshly grated Parmesan on pasta or a little feta cheese on a salad is common. Yogurt (about a cup a day) is how milk is usually eaten, and it is low fat or nonfat, served with fresh fruit added. Yogurt may also be used as a salad dressing (i.e., mixed with dill, garlic, onion,...
css.php