Intermittent Fasting Diet Plan Example: you

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Friday, April 24, 2015

A Virtual Health Retreat Awaits You

Been dreaming of a health retreat at a beautiful resort, but either time or money – or perhaps both – prevent you from going? What if I told you that I know of an amazing place that adapts to your schedule and charges absolutely nothing? For real. Ive been there!

A bit overwhelming at first, but the folks at the Hospitality Desk were so kind and helpful that I quickly felt right at home. After grabbing a delicious smoothie in the Liquid Lounge, I began exploring.

The place is huge...a Fitness Room, Wellness Center, Spa. I hooked up with some fellow yoga enthusiasts and discovered a 10,000 Step Walking Club. Theres a well-stocked Library of books related to raw living foods, natural health, wellness — even a group that meets regularly to discuss Louise Hays bestseller You Can Heal Your Life.

You wouldnt believe who I found doing cooking demos in the Culinary Center: Ani Phyo, Philip McCluskey, Jennifer Cornbleet, Karen Knowler, Rawdawg Rory, Victoria Boutenko, and even more culinary wizards from the international raw foods community.

And holy guacamole, the Kitchen! I could spend hours in there, sampling delectable raw desserts, soups, entrees, and a bountiful salad bar.

Did I mention the organic Garden? Oh yeah, and a Greenhouse, overflowing with salad greens, sprouts, and trays of wheatgrass. And listen, thats only a taste of whats available. Theres even a special place just for kids to hang out and chill.

Okay, really, you need to experience Raw Food Rehab for yourself. Youll find a wonderful support community as you renew your health with a diet rich in raw and living foods.

Over 550 people have already checked in and are participating in an 11 Week Total Health & Weight Loss Initiative thats now underway through December 31st. But new members can join in anytime and benefit from the ongoing education, resources and support. And I guarantee you, the lovely director, Penni Shelton, will make you feel right at home.

So what are you waiting for? Add some life to your years and years to your life — check into Raw Food Rehab today. See you in the Kitchen!

Have You Had Your Plant Blood Today

So have you recovered from the gluttonous feast known as Thanksgiving Dinner? Is it just my Hungarian clan or can your family turn a holiday (emphasis on day) into a weekend eat-a-thon too? Lordy! And to think I used to partake in the spree. Yikes, my insides hurt just thinking about all the calories and cholesterol.

While I no longer gorge myself on the traditional T-Day fare, I do partake in foods much richer than Im accustomed to eating — walnuts, pecans, almonds, dates, raw honey. I typically eat very simple meals of fresh fruits, veggies or sea vegetables, and my first meal of the day is always freshly extracted juice.

I noticed a difference in how I felt as soon as I opened my eyes on Friday morning. Heavy. Sluggish. A little bit fuzzy in my thinking. I didnt like it. Crazy to think that I used to feel that way all.the.time. Ick!

When I learned that Sunday was International Juice Feasting Day, I was all, "Count me in!" As I said, my first meal of the day is always a quart of juice, but sometimes I like to give my body a break and juice all my meals. After all, digestion is hard work. A periodic juice fast, or extended feast, is a wonderful practice to adopt.

People from 16 different countries joined Dave the Raw Food Trucker on Sunday for the first International Juice Feasting Day. If you dont know Dave, do yourself a favor and watch some of his YouTube videos. Heres a recent one I particularly love. Daves been juice feasting for 120 days and has dropped over 200 pounds. He has experienced an astounding transformation physically, emotionally and spiritually.

But one neednt juice feast for 120 days to benefit. My friend Kristen Suzanne calls fresh vegetable juice "plant blood" and I think its fitting for something thats loaded with organic water, chlorophyll, vitamins, minerals, and enzymes.

A juicer will separate the juice from the fiber, leaving you with only pure organic hydration. Thats water derived from plant sources, folks, and its essential for encouraging and nourishing healthy cells.

By removing the fiber, our digestive systems get a break and that nutrient-rich plant blood can pass directly into our bloodstream and start going to work on a cellular level. Its a terrific way to supercharge your immune system and purge loads of toxins from your body.

On International Juice Feasting Day, I enjoyed a quart of Beetific Elixir and a couple quarts of this Green Lemonade:

1 bunch Romaine
2 stalks celery
1 cucumber
1 handful dulse
2 Gala apples
1 lemon
1 inch fresh ginger root

Would you ever consider doing an extended juice feast like Dave?

You Can Quote Me Planning Is Key

I started smoking when I was 12 years old. Smoking and Dexatrim™ became my diet of choice for many years. A dozen years ago, I had a desire to change my relationship to tobacco. I was a Sacred Pipe carrier and smoked a pack and a half of cigarettes a day. It seemed conflicted to me that I would use tobacco in prayer and ceremony, and then mindlessly abuse it throughout the day. I set a goal: July 4, 1997 would be my Day of Independence, freedom from smoking. Then, I came up with a plan to work toward my goal.

Success! Eleven years and counting, smoke free!

Of course, I put on 100 pounds in the meantime. Transferring one addiction for another is not freedom.

With the extra pounds, came a host of chronic physical symptoms – heartburn, headaches, edema, aches, pains, fatigue, depression, shortness of breath – and quite frankly, I was sick and tired of feeling sick and tired, all the time.

On the last summer solstice, I set an intention to change my relationship to food and regain my health and vitality. The goal, for me, wasnt so much about the number on the scale. I wanted to find freedom from mindless, compulsive eating. I wanted to begin living a healthier lifestyle that was more in alignment with my core beliefs. And I knew that having a PLAN was the key.

And so began my transition from highly refined and processed foods to a diet of primarily fresh, organic, plant-based foods.

First things first: planning my meals. This actually involves forethought and grocery shopping. Imagine that. And, it means ensuring that I have plenty of fresh fruits, vegetables, sprouts, seeds and nuts on hand. I also like to stock an assortment of fruit in the freezer, cut and ready to throw into the blender for delicious green smoothies.

Have mason jar, will travel

Ive learned from experience that when Im away from home and hunger strikes, its just too easy for me to make poor food choices. For years, my car was set to auto-pilot to the nearest drive-thru window. So now, if I know Im going to be out running around for more than several hours, Ill plan on taking a mason jar of green smoothie with me. Little bags of organic baby carrots, crunchy sprouts, dried fruits, and nuts are great take-alongs too.

Heres what raw food chef and author Kristen Suzanne says about having things planned and ready to eat:

Living the Raw Vegan lifestyle is really easy, there is no doubt about that. Whether youre eating a simple apple for breakfast or making a pate-stuffed tomato for lunch, it can take very little time out of your day. The key when starting out is to be focused and organized, which also makes it easy to stay on your Raw diet. I have found that half the battle for most people trying to stick to a diet is simply having things planned and ready to eat. Once you have that figured out, there is no guess work, making it less likely for you to fall off your chosen path to optimal health. (Continue reading)

Fail to Plan. Plan to Fail. Simple. And, you can quote me on that.

What are some things you do to PLAN for success on your diet?

Is Your Family Really Benefiting When You Work at Home

Youve beaten the obstacles and found a way to work at home, whether by finding a job or starting a home business. But is your work getting in the way of time with your family? It may be time to make sure you are finding balance between working at home and your family.

Lets take a look at some easy things you can do to ensure that you are spending time with your family.

1. Make time for play. Family activities are a great way to relax away from work. It can be as simple as taking a walk or going to the park, or it could be a full day excursion to a museum, amusement part or beach. You dont have to leave the house, of course. You could play games, make cookies or do other fun activities around the house. The point is to simply have fun as a family and have time to talk to each other.

One way to start is to plan a family night. Tell everyone they have to be home on a particular evening each week and do things as a family. Even if you just rent a movie to watch together, its something youre doing together.

If youre married, make sure you plan a regular date night with your spouse. Frequency may depend on how old your children are and how often you can get babysitting, but it is important for your marriage to have time as a couple.

You dont have to spend a lot of money to have fun with your family. Just make time for fun.

2. Be there for your childrens activities. If your children are involved in sports, acting, singing or other activities, make sure you are there for all the games, performances or other important events. It will help your children to know that they are very important to you.

3. Set rules and enforce them. If your children understand when they can interrupt your work you will be able to get more done in less time, giving you more time for your family.

Of course, you need to be consistent. If kids get away with breaking the rules some of the time, they will test the rules often. Consistency will save you time in the long run, even if you arent sure you want to spare the time at a particular moment.

4. Pay attention to what kind of attention each child needs. Every child is different. Some demand attention while others are so quiet its easy to forget that they need you too. Make sure you spend time with each child as an individual.

5. When the kids come home from school, take some time to talk about their day. They will appreciate your interest. You should also make sure they understand their homework and start it at whatever time they do best at finishing it. Some do best starting homework immediately on getting home, while others do better if they can play for a while first. Be aware of your childs needs.

6. If your work is something the children can help with, let them be involved. If not, you can still at least talk to them about what you do. This sets a good example for your children by helping them to know what working is really about.

Its easy to get buried in the needs of your work when you work at home. A little bit of planning can go a long way toward making working at home a wonderful experience for all. Your family is why you decided to work at home, so dont let your time with them get put aside.

Are You Going To Eat Real Food Again

Alright, show of hands. Anyone else feel like the holiday season has lasted inordinately long this year? They start decking the halls the second the Halloween decorations are put away, and the local radio stations been playing holiday music 24/7 since Thanksgiving. All the to-ing and fro-ing, the endless parties, the hype and hoopla. Its just over the top.

And Good Lord, the food! The Hungarians gathered, not once but twice, over the course of a four-day period to celebrate (read: feast and drink themselves into a stupor). Funny thing – when were doing the imbibing, we rarely notice the gluttony. I never noticed the vast amount of alcohol my family members consume until I took my last drink in 1990.

To not drink or not eat is seen as a personal affront. My not-drinking created more of a ruckus than my drinking ever did (and trust me, I created plenty a ruckus back in the day). A chorus of "Oh cmon, you can have just one" was heard at every family event for years thereafter. The words addict, alcoholic, disease, and no thank you just didnt register.

I have a life-threatening allergy to alcohol and cannot safely drink finally did the trick, and the Hungarians never bothered me again. Now, its just common knowledge that I dont consume alcohol. A non-issue, really.

...now that youve lost all this weight, are you going to start eating real food again?

I was able to placate and make them verrrrry happy in other ways. I ate. A lot. Yup, ever since I was a baby theyd coo, "Oh shes such a good eater." So, you might imagine the hubbub Ive created the last six months of choosing to eat – gasp! – raw, living food. The horror of it all. The ongoing litany of "Oh, its just some crazy diet shes on" is the only saving grace thats kept them from bursting a collective blood vessel.

Just as were about to sit down to eat on Christmas Eve, my eldest brother asks, "Hey, now that youve lost all this weight, are you going to start eating real food again?" Everyone stops mid-motion and it becomes absolutely quiet as 17 pairs of eyes are now on me, waiting for that resounding "Why yes! Please pass the chicken paprikash" (and all will be right with the world, amen).

Isnt it funny? Real food: injected with growth hormones, antibiotics and preservatives; smothered in sugar, flour or fat; depleted of any and all vitamins, minerals and enzymes.

Yes well, even though I chose not to eat any of that "real food" (*smirk*) over the holidays, I know I consumed more nuts – almonds, pecans, cashews, walnuts – in the last four weeks than I have in the past four years. Somehow, I managed not to gain any weight. Didnt lose any either. So, this is the first month since July that the scale has not moved down. Thats okay. Im still going to bid adieu to 2008, 73 pounds lighter. Yup, gonna keep eating that "crazy" stuff that comes right from the earth and is filled with life force energy.

Wanna join me?

I know a fabulous place where a whole community of folks hang out, offering support, encouragement, recipes, tips, stories, laughter...youll be welcomed with open arms and fit right in. Promise. So, cmon and join me in Raw Food Rehab.

Im still processing and digesting the wealth of information I received from participating in Kevin Giannis remarkable Rawkathon event. Listening to interviews with 14 world-renowned health experts in seven days is a lot to absorb.

One of the folks who particularly resonated with me was raw food coach Karen Knowler from the UK. She spoke about what it means to truly live a healthy balanced life, how to safely transition to a raw foods diet, and put an end to emotional eating.

Karens energy and enthusiasm is contagious and by the time she was through speaking, I was vibrating. This will often happen to me when I hear Truth. Ever have that experience, where deep inside you feel an inner "Yes!" after you hear or read something? Ironically, Karen shared a story on the Rawkathon about a time when her own body informed her that she had just made a very important decision. As a follow-up, Karen has written a wonderful article that further illustrates her increased perception and intuition since living a raw foods lifestyle. Take it away Karen...

Your Body of Truth

On Rawkathon last week I shared how since being raw my somewhat psychic perception has increased.

I shared the story of how, the night I agreed to take over the running of The Fresh Network back in early 1998, I had such strong tingles all over my body — literally like pins and needles from head to toe — it was the most incredible feeling, I had to lay down just to take it all in.

Since then, I have discovered that my body has a far greater, or at least clearer capacity for truth than often my mind or emotions, and even though I already love my body and what it is capable of, just this week two separate events have once again reminded me just how invaluable my body is — not just for walking my truth, but for feeling my truth.

Allow me to explain...

Have you ever had that feeling where you felt something wasnt quite as it seemed? Perhaps your mind was trying to convince you it was a good idea or a certain person was trustworthy, but something else was telling you no? Chances are you may have put it down to a purely emotional response, but if you started to inquire more closely I think you would discover that the feeling you had was much deeper than that, as in cellular.

I have had this on two occasions this week and boy, am I grateful. If I had pursued the two things in question then I know I would have created a whole lot of problems for myself further down the line. I am grateful for my bodys ability to translate "truth" to me so consistently and clearly.

On both occasions, when I was entirely honest with myself, my body was saying a very obvious "NO," but my head was busy trying to argue the other way, basically trying to tell me that it would all be okay — but it wasnt.

So many times in life we value what our mind says more than our body. Time and time again I have learned this is not the way it should be. Our soul communicates directly with our body, our body is the vehicle through which we feel truth, our mind is not capable of this — our minds job is to be the servant of the body and soul, to be informed by them as to what to do and then figure out how to do it. So often we put the cart before the horse and think our way through life, which very often leads to decisions we regret and circumstances that dont support our true self.

So where does raw food fit in to all of this?

There are many great things to eating raw, as we all know, but one of them is that it cleans us up on all the levels. Yes, it starts physical, but it does extend to the emotional, mental and spiritual. Raw food equals a raw experience of life — which means that the more you clean up your diet and the more raw you go, whatever is going on for us, both positive and not-so, we feel it oh-so much more clearly.

While sometimes we may feel this is a curse, especially when life gets tough, ultimately it is a real blessing. So long as we can take action on turning things around, then we dont need to stay stuck in negative raw emotions, but can transform them into glowing positives. Thus, when we have something that potentially may lead to a negative experience, we are able to detect it before it happens — not that this cant happen when youre not raw, but it is so much more obvious on raw that the gift of this ability becomes so much more obvious.

So, the next time you feel unsure about something, tune into your body and ask "What is my energy doing when I think of this situation or person? Does my energy close up or sink down, or does it rise up or expand?" Just by asking this question, so long as you are open and honest about what you are feeling inside, you will have your answer, and yes the mind may well try to argue, but as time goes by youll learn to trust the ultimate source of truth, and thats where heaven and earth connect — in your cells, or, as I prefer to call them, our spiritual satellites — how cute is that?! © 2008 Karen Knowler

Karen Knowler, The Raw Food Coach publishes "Successfully Raw," a free weekly eZine for raw food lovers everywhere.

How Many Serves Should You Be Eating

In line with the recent review of the Nutritional Guidelines for Australians by the NHMRC (National Health and Medical Research Council). I have decided to focus this week’s blog around the number of serves needed of the five main food groups (Vegetables and Legumes, Fruit, Grainy Breads and Cereals, Lean meat and Dairy) needed to obtain necessary macro/micro nutrients specific of one’s age.

I am often asked about appropriate serving sizes of a number of different foods. Therefore, I have also included examples of what constitutes 1x serve in each of these respective food groups.

“Current” Recommended Average daily serves for each of the five food groups to meet your energy and nutrient needs
	Age	Grainy Breads and Cereals	Vegetables and Legumes	Fruit	Lean meat and poultry, fish, eggs, nuts and seeds	Dairy Foods	Extras
Adolescents	12-18	4-7	5	2-3	1-2	3-5	1-3

Men	19-60	5-7	4-7	3-4	1.5-2	2-4	0-3
	60+	4-6	4-7	2-3	1-1.5	2-3	0-2.5

Women	19-60	4-6	4-7	2-3	1-1.5	2-3	0-2.5
Pregnant		4-6	5-6	4	1.5	2	0-2.5
Breastfeeding		5-7	7	5	2	2	0-2.5
Women	60+	3-5	4-6	2-3	1-1.5	2-3	0-2

What is a serve?

Cereals, breads, rice, pasta, noodles (Choose mostly wholegrain)

1 slice of bread
½ medium bread roll
½ cup cooked rice, pasta, or noodles
½ cup porridge
2/3 cup breakfast cereal flakes, or ¼ cup muesli
3 crisp bread/crackers
½ cup cooked barley, buckwheat, semolina, cornmeal, quinoa
1 x crumpet or 1 x English muffin/scone

Vegetables and legumes (choose a variety)

Starchy vegetables:

1 small potato (or ½ med potato/sweet potato)
1 x sweet corn cob

Dark green leafy or orange vegetables:

½ cup cooked cabbage, spinach, silver beet, broccoli, cauliflower or Brussels sprouts
½ cup cooked or canned beans, chickpeas, lentils (no added salt varieties)
1 cup raw salad vegetables (Lettuce, tomato, onion, carrot etc)

Fruit (choose a variety)

1 piece medium sized fruit (eg. apple, orange, mango, banana, pear, etc)
2 pieces of smaller fruit (eg. apricots, kiwi, plum, figs, etc, about 8 strawberries, about 20 grapes or cherries and ¼ medium melon)
30g dried fruit eg 4 dried apricots or 1½ tablespoon sultanas
1 cup diced, cooked or canned fruit
½ cup 100% fruit juice (unsweetened)

Milk, yoghurt, cheese & alternatives

250 ml glass or one cup of milk (can be fresh, long life or reconstituted milk)
½ cup evaporated milk,
40g (2 slices) cheese or 120g ricotta/cottage cheese
200g (1 small carton) of plain or fruit yoghurt
1 cup of calcium-fortified soy milk,

Meat, fish, poultry & meat alternatives

65-100g cooked meat/chicken (eg ½ cup mince, 2 small chops, or 2 slices roast meat) ( good indication is a palm size portion of meat)
80-120g cooked fish fillet (1small can tuna/salmon, preferably in spring water)
170g tofu
2 large eggs
30g (¼ cup) unsalted nuts

Extras

Extra Foods are not included in a healthy diet and should be chosen sometimes or in small amounts. Foods in this group are generally higher in saturated fat, sugar, salt and provide approximately 600kJ (143kcal) per serve.

1 x Doughnut
4 x Plain Sweet biscuits
1 x Slice Plain Cake
1/2 small bar of chocolate
2 x Tablespoons of Cream/Mayonnaise
1 x Tablespoon Butter, Margarine or Oil
1/3 Meat Pie/Pastry/Pastie
12 x Hot Chips
1.5 Scoops Ice Cream
1 x Can Soft Drink
1 x Glass Wine
2 x Shooter Spirit
400ml Regular Beer
600ml Light Beer

Some practical suggestions on how to increase Fruits and Vegetables in your diet include:

Add Fruit to milk or water for a delicious milkshake/smoothie
Pack fruit/dried fruit and/or cut up vegetables for lunch as a snack
Add as much salad to sandwiches OR vegetables to dinner meals as possible
Use beans/chickpeas in salads and stir-frys for additional (legumes)
Fresh fruit with low fat yoghurt makes an excellent (and healthy) dessert option

Low GI meal Plan Incorporating Recommended Core Food Group Serves for Men/Women Aged 19-60

Breakfast:

1 x fresh or 1 cup tinned fruit

1 cup cooked Porridge

1 cup skim/low fat milk

1 glass water

Tea/Coffee with skim/low fat milk

Morning Snack:

1 x low fat yoghurt (Yoplait Forme, Nestle Diet)

1 glass water

Lunch:

Wholegrain Sandwich or Roll

1 cup salad vegetables

1 slice reduced fat cheese

1 x cold meat

1 glass water

Afternoon Snack:

1 x fresh fruit

4 x wholegrain crispbreads (eg Vita-Weat)

1 glass water

Dinner:

Beef Stir fry- 100g lean beef stirs, 1-1.5 cups cooked vegetables, 1/2cup kidney beans

1 cup cooked Basmati Rice

1 glass water

Supper Snack:

1 x cup vegetable sticks (carrot/celery/capsicum)

Russell Nassim (APD)

References:

The Australian Guide to Healthy Eating 2012 Draft. Australian Government, National Health and Medical Research Council. www. eatforhealth.gov.au

How Many Calories Are You Drinking

10 Fast Easy Weight Loss Tips You Can Try That Really Work!

We all want to lose that extra weight. The big question is, HOW? Here’s a compilation of expert advice for losing weight and burning fat faster than ever!

10 Weight Loss Tips:

1. Put away the food scale
“Portion control isn’t about measuring; it’s about ordering two appetizers instead of an entrée and cutting back on bread if you have pasta.”

2. Stash fruit
“Keep fruit at work. It helps during the I-need-chocolate part of the afternoon.”

3. Shake chocolate
“When I’m trying to drop a few pounds, I carry around a shaker cup of chocolate protein powder. If I’m ravenous, I add the water, and it fills me up so I don’t eat something high-calorie instead.”

4. Set limits, then go nuts!

“In the cafeteria I use a 4-by-4-inch Styrofoam box, and I put whatever I want in there. It’s almost impossible to overeat.”

5. Floss for dessert
“Brushing my teeth after dinner makes me less likely to eat again before I go to bed.”

6. Take a ‘before’ photo
“Before I got in shape, a friend convinced me to take photos of myself wearing nothing but a sports bra and underwear. Anytime I fall off the wagon I look at those pics—that’s all the motivation I need!”

7. Avoid liquid calories
“Cut out drinks with calories—juice, lemonade, and, hardest of all, after-work wine.”

8. Break out the skinny jeans
“Wear something tight! It provides the extra bit of motivation to lay off the fries.”

9. Pitcher this
“Fill a pitcher with water and cucumbers. It’s pretty—and it feels like a treat.”

10. Set aside leftovers
“Serve yourself, then immediately pack the leftovers in a Tupperware container and store in the fridge.”

By Gwen Lucas

Source: http://www.wellnessbin.com/10-fast-easy-weight-loss-tips-you-can-try-that-really-work/

Intermittent Fasting Diet Plan Example

Pages

Friday, April 24, 2015

A Virtual Health Retreat Awaits You

Wednesday, March 25, 2015

Have You Had Your Plant Blood Today

Saturday, March 21, 2015

You Can Quote Me Planning Is Key

Wednesday, March 11, 2015

Is Your Family Really Benefiting When You Work at Home

Tuesday, March 10, 2015

Are You Going To Eat Real Food Again

Whats Your Body Telling You

Monday, March 9, 2015

How Many Serves Should You Be Eating

Friday, March 6, 2015

How Many Calories Are You Drinking

Thursday, March 5, 2015

10 Fast Easy Weight Loss Tips You Can Try That Really Work!

10 Weight Loss Tips:

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