By Carl Lenore Super Human Radio

I’ve said it before.. we should be able to screen our doctors before allowing them to treat us. We should be allowed to ask them which drugs THEY take and if
Would you take health advice from this doctor?

they have Type 2 Diabetes – a reversible condition in 90% of those who have it through proper nutrition and exercise.

The answers to these questions would allow us to determine if we want to take the advice of a Doctor who can’t keep him or herself healthy!

Would you choose a mechanic to maintain your car who’s persoanl car is always broken down? If he can’t keep his own car repaired and roadworthy, then how is going to keep yours that way?

This study published by the American Heart Association and funded by the CDC speaks to this phenomenon indirectly. Physicians who are physically active and exercised are more likely to suggest physical activity and exercise to their patients. Like Aisa said during a recent episode of Casual Friday.. these doctors Preach What They Practise.

Here’s the press release…

Physically active health-care providers more likely to give physical activity counseling
American Heart Association Meeting Report
Healthcare providers tend to “preach what they practice.”

Physically active healthcare providers were more likely than their inactive counterparts to advise patients to lead an active lifestyle in a study presented at the American Heart Association’s Epidemiology and Prevention/Nutrition, Physical Activity and Metabolism 2013 Scientific Sessions.

“Patients rely on advice from healthcare providers to adopt healthier behaviors, so these findings suggest that improving healthcare providers’ physical activity levels may be an easy way to help reduce physical inactivity among the general population,” said Isabel Garcia de Quevedo, M.S.P.H., ORISE Fellow at the Centers for Disease Control and Prevention (CDC) in Atlanta, Ga.

Researchers reviewed 24 observational studies and four interventional studies on healthcare providers’ physical activity and related patient counseling.

In 23 of 24 observational studies, physically active healthcare providers were significantly more likely to counsel their patients to incorporate daily physical activity into their lives, with some studies indicating that active physicians were two to five times more likely than their sedentary counterparts to recommend physical activity to their patients.

Furthermore, two interventions to improve physicians’ physical activity levels led to improvements in their confidence and efficacy in giving activity counseling to their patients.

Additionally, students in a medical school program to improve lifestyle habits were 56 percent more likely than students not in the program to provide more frequent physical activity counseling during standardized patient examinations.

Regular physical activity counseling by healthcare providers is a major part of the U.S. Department of Health and Human Services’ Healthy People 2020 plan to improve the nation’s health. “When advice is coupled with a referral to community resources, it can be quite effective and this approach should be part of the public health solution to America’s inactivity problem,” said Felipe Lobelo, M.D., Ph.D., an epidemiologist with CDC’s National Center for Chronic Disease Prevention and Health Promotion, co-author and leader of the study.

The American Heart Association and the CDC recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week and have information on how to fit fitness into your busy day.

From Science Daily

Overweight mice can slim down if you let them run daily on a treadmill. If you give them a garlic extract as well then they’ll lose even more fat. But how does garlic speed up weight loss? The researchers at Inje University in Korea didn’t manage to work that out.

If you are too fat, you’re in a state of continuous inflammation. Those layers of fat are literally rotting away, and your immune cells are busy clearing up the died-off fat cells. Added to that, inflammatory proteins like interleukin-6, tumor

necrosis factor-alpha and C-reactive protein are being released. These do all sorts of unhealthy things in your body, one of which is that they stimulate the growth of fat tissue.

Garlic extracts contain compounds such as gamma-glutamylcysteine, S-allylcysteine [structural formula shown here], S-allylmercaptocysteine and S-methylcysteine. These inhibit the production of inflammatory factors, so you’d expect them to have an anti-obesity effect.

The Koreans decided to find out whether this is indeed the case. At the cost of the Korean government they fattened a group of lab rats for six weeks, using a high-fat diet [HFD] and gave a control group ordinary feed [ND]. After that the real experiment started, and continued for 4 weeks.

The Koreans let one group of rats continue to fatten [HFD] and gave another group 2.8 g Aged Garlic Extract per kg bodyweight every day [HFD+AGE]. The supplement was given orally. The extract came from the Uiseong Black-Garlic Farming Association of Korea, but as far as we can tell from reading the article this organisation did not fund the research.

Another group of rats had to run on a treadmill five days a week [HFD+Exercise]. The researchers gradually increased the intensity of the exercise each week.

A fourth and final group of rats had to run and were also given the garlic extract [HFD+Exercise+AGE]. They were given the extract half an hour before they were put on the treadmill.

The figure and table below show that garlic and exercise mutually reinforced each other’s slimming effect. Click on the table for a larger version.

The table above shows that the rats in the HFD+Exercise+AGE group started to eat less. But that doesn’t explain why the animals in this group lost weight more quickly than the animals in the HFD+Exercise group. The food-efficiency ratio decreased as a result of the combination of running and garlic supplementation. That means that the rats grew less with the same amount of food.

How that happened the Koreans don’t understand, as their theory didn’t hold water. They observed no effect of the garlic extract on the inflammatory proteins mentioned above. The concentration of triglycerides in the blood of the rats in the HFD+Exercise+AGE group declined considerably. Apparently the combination of a garlic supplement and exercise does something to fat metabolism. We hazard a guess, in one word: UCPs.

“Aged Garlic Extract with exercise is more effective in controlling obesity than either intervention alone”, the Koreans write. “However, more extensive research is needed before recommending Aged Garlic Extract supplementation to obese humans.”

Source:
Nutr Res Pract. 2012 Dec;6(6):513-9.

Source: http://www.ergo-log.com/garlic-enhan…f-running.html

From Science Daily

Inflammation is the body’s normal response to injury. While it may be a natural defense system, it can lead to disease development if it becomes chronic. A University of Alabama at Birmingham (UAB) expert says one way to fight inflammation is with food.

“The inflammation process has one goal: to respond immediately to detect and destroy the toxic material in damaged tissues before it can spread throughout the body,” explained Lauren Whitt, Ph.D., UAB Employee Wellness director and adjunct professor of personal health. “The trouble with inflammation occurs when the defense system gets out-of-control and begins to destroy healthy tissue, causing more damage than the original issue.”

Obesity has even been found to cause inflammation, and it can lead to the development of cardiovascular and metabolic disease, according to the National Council on Strength & Fitness. But weight loss is related to reduction of inflammation, and Whitt says the right anti-inflammatory foods are the answer.
“I encourage people to focus on eating whole foods and foods that are high in fiber,” Whitt said.

Anti-inflammatory foods to try:
• Citrus fruits — Vitamin C and Vitamin E are essential antioxidants
• Dark, leafy greens — High in Vitamin K
• Tomatoes — The fruit’s red pigment, lycopene, is a potent antioxidant
• Wild-caught salmon — Contains a rich concentration of omega-3 fatty acids

Whitt added that eating anti-inflammatory foods should not be viewed as daunting.
“Eating to minimize inflammation doesn’t have to be an overwhelming task,” she said. “Take baby steps by incorporating leafy greens into a salad at lunch, or add a piece of whole fruit to your breakfast.”

In addition, Whitt said to consume more foods straight from the farm, as well as fewer processed and fried foods. Doing so may reduce the need for some medications.

“Americans are constantly on the lookout for a quick-fix, so when our immune systems kick into overdrive, we would generally prefer to pop a pill and keep moving,” Whitt said. “But if we focus on our diets, we can alleviate the need for the anti-inflammatory medications in many cases.”

Story Source:
The above story is reprinted from materials provided by University of Alabama at Birmingham, via Newswise.

Source: http://www.sciencedaily.com/releases…Weight+Loss%29

Researchers think blueberries and strawberries may be good for the heart. They saw this in 18 years of data on 93,600 U.S. women ages 25 to 42. Women who had three or more servings a week had a one-third lower risk of heart attack.

The berries have flavonoids, which can help to counter changes in the arteries that can lead to heart attacks. At the University of East Anglia in England, Aedin Cassidy says other fruits and vegetables also have flavonoids:

“If you add more red and blue colored fruits and vegetables to your normal diet, you can reduce your risk of having a heart attack. Start incorporating these berries into your weekly shop.”

The study in Circulation: Journal of the American Heart Association was supported by the U.S. National Institutes of Health.

Grilled Sea Bass with Green Tomato Salsa

Serves 8
Prep Time: 15 min
Total Time: 30 mins

Ingredients

1 1/4 (about 5) Green Tomatoes, finely chopped
1 cup(s) Chopped Fresh Cilantro
1 small Red Onion
1/4 cup(s) (from about 1 1/2 limes) Lime Juice
2 Jalapeños, seeded and finely chopped
Salt
Freshly Ground Pepper
8 (6 ounces each) Sea Bass Filets
Olive Oil, for brushing fish and grill
Directions

For salsa: In a large bowl, combine first 5 ingredients. Season with salt and pepper. Set aside.
Heat grill to medium-high. Cut 3 slits into the skin of each fillet, brush both sides of fish with oil, and season with salt and pepper. Brush grill with oil. Grill fillets, skin sides down, until cooked through, 10 to 12 minutes, flipping once halfway through. Top fillets with salsa.
Recipe: Green Tomato Salsa with Grilled Sea Bass Recipe

With Spring and Summer just around the corner with all the TV Gimmicks, Potions and Pills that guarantee you what the media has deemed the ultimate BOOTY it seems like everyone has been asking how to shape up their behind lately, so I’ve decided to let you in on a few of my closely-guarded booty-building secrets.

Most of my clients have one of the following things to say about their booty:

1) Help! My booty is too big; 2) Help! My booty is too saggy; or 3) Help! My booty is too flat. 

Now let’s tackle each of these challenges with solutions that will give you the best booty ever! 

I. Help! My booty is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your booty. 

Fat-Blaster #1: Run

Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:

1. To target your glutes focus on extending your hips and keeping your chest lifted.

2. Roll all the way forward onto your toes with each step, in order to engage more of your glutes.

3. Run up hills, stairs, or on the treadmill at an incline.

4. Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.

Fat-Blaster #2: Elliptical

The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:

1. Posture matters. Don’t drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.

2. Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.

3. Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.

4. Let go of the handles. This will force your core to stabilize you.

Fat-Blaster #3: Swim

Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:

1. Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.

2. Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you’ll quickly feel the intense emphasis on your glutes.

3. Vary your kick. Go from flutter to froggy kicks to target all of your glutes.

4. Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.

II. Help! My booty is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 booty -lifting exercises at home – these require no equipment. 

Booty -Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions. 

Booty -Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.

Booty -Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg. 

III. Help! My booty is too flat.
In order to build a shapely behind you’ll need to head to the gym. The following 3 booty-building exercises will give your booty a serious shape-changing workout. 

Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions. 

Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg. 

Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions. 

Want to get your best booty as quickly as possible? Call or email me now to get started on a unique fitness program that will get you on the fast track to your best booty ever.

From the U.S. Department of Health and Human Services, I’m Ira Dreyfuss with HHS HealthBeat.

A study says that people who eat more Southern cooking have a higher risk of stroke. At the University of Alabama at Birmingham, Suzanne Judd saw it in national survey and medical examination data on what people ate:

“This was common whether someone was black or white, male or female, and whether or not they lived inside or outside of the South.”

She says people who ate Southern food about six times a week had a 41 percent greater risk than those who had it about once a month.

Judd says Southern cooking has more fat, salt and sugar, which have been linked to stroke in other studies. Judd recommends lots of fruits, vegetables, legumes and whole grains.

The study presented at an American Stroke Association conference was supported by the National Institutes of Health.

Caffeine consumption in children is often blamed for sleep problems and bedwetting. Information on childhood caffeine consumption is limited, and many parents may not know the amount or effects of their child’s caffeine consumption. Researchers have found that 75% of children surveyed consumed caffeine on a daily basis, and the more caffeine the children consumed, the less they slept.

Dr. William Warzak and colleagues surveyed the parents of over 200 children 5 to 12 years old during routine clinical visits at an urban pediatric clinic. Parents were asked to report the types and amounts of snacks and beverages their child consumed on a daily basis.

According to Dr. Warzak, “Some children as young as 5 years old were consuming the equivalent of a can of soda a day.” The authors also noticed that the older children drank more caffeinated beverages. “Children between the ages of 8 and 12 years consumed an average of 109 mg a day,” Dr. Warzak explains, “the equivalent of almost 3 12-ounce cans of soda.”

Researchers found, however, that caffeine was not linked to bedwetting in these children. “Contrary to popular belief,” Dr. Evans, coauthor and statistician, clarifies, “children were not more likely to wet the bed if they consumed caffeine, despite the fact that caffeine is a diuretic.”

The study authors stress the importance of parental awareness regarding their child’s caffeine consumption. “Parents should be aware of the potentially negative influence of caffeine on a child’s sleep quality and daily functioning,” Dr. Warzak asserts. The authors suggest that primary care pediatricians may be able to help by screening patients for caffeine consumption and educating parents about the potentially harmful effects of caffeine.

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Weight Loss

The Weight Loss meal plan has been designed to yield fast results by combining the cleanest (low in fats), highest quality foods possible distributed between 5 and 6 meals each day to boost metabolism. Protein sources are provided by lean meats such as chicken, turkey and fish. This meal plan may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. The Weight Loss meal plan is very popular amongst male and female fitness enthusiasts to burn fat and maintains muscle.

Lean Bodybuilder

The Lean Bodybuilder meal plans combine higher protein, lower fat and higher daily calories for the average person wanting to shed body fat, entry level or experienced bodybuilder. This meal plan has been designed using the cleanest (low in fats), highest quality foods possible distributed between 5 to 6 meals each day to maintain a high metabolism. Protein sources are provided by lean meats such as chicken, turkey, fish and generic protein shakes. This meal plan may be somewhat limited in variety but has been clinically proven to maintain or increase lean muscle tissue when combined with a regular exercise routine consisting of cardiovascular and resistance exercises.

Mass Builder

This meal plan was designed with the hard-gainer in mind. The Mass Builder meal plan provides meal plans and foods that yield higher carbohydrates and slightly higher fat to pack on the pounds where fast weight gain is desired. This meal plan has been designed to work in conjunction with a regular weight training program to stimulate muscle tissue growth. Meal replacement shakes are required for snack times to boost daily calories and provide convenience over preparing foods. The animal protein sources for these meal plans come from chicken, turkey, fish and red meats.

 Low Cholesterol Low Fat

The average American diet consists of 510 mg of dietary cholesterol per day. The Low Cholesterol meal plan provides intake averages less than 120 mg per day for the seven-day period. These menus contain plenty of fiber-rich roods including grains and vegetables which help in lowering LDL levels (bad cholesterol) and triglycerides. By combining a regular exercise program with these meal plans one can raise HDL (good cholesterol) levels and prevent future health problems. The primary source of proteins comes from fish and poultry. Meals are distributed between 5 to 6 meals each day to boost metabolism.

Wheat Free

A small population has allergic reactions to foods that may contain wheat products. Avoidance of wheat and wheat-containing foods is the first step in the treatment of wheat allergy. However, because wheat is a staple food product, wheat elimination diets are particularly difficult for a person and their family to maintain. The Wheat Free meal plan is designed to provide balanced diet rich in vitamins and minerals, low in fat, but with the absence of wheat by-products. Each day contains at least 5 small but frequent meals to help increase metabolism.

 Low Fat Vegetarian

The Low Fat Vegetarian meal plan provides 7 days of meal plans each consisting of 5-6 meals each day. The macronutrient ratios average 65% carbohydrates, 15% protein and 20% fat for the seven day period. Protein sources are provided by tofu and soy products, beans, peanuts and some dairy in the form of cheese and milk (no eggs). This meal plan may be somewhat limited in variety but has been clinically proven to shed weight quickly when combined with a regular exercise routine consisting of cardiovascular exercises to burn calories and resistance exercises to maintain muscle tissue. The Low Fat Vegetarian meal plan is very popular amongst active male and female adults to burn fat and maintains muscle.

Mature Women

These menus are geared toward the older woman going through menopause. At this time in a woman’s life, diet is especially important to health and well being. These menus meet the needs of these women. These Mature Women menus include good sources of fiber, are low in fat (24% fat), high in calcium and moderate in sodium. They contain Soy products, which are believed to help fight symptoms of menopause as well, as decrease the risk for certain cancers and help protect against heart disease.

Low Carb

These menus are low-carb (about 40% carbs) but still contain all of the essential nutrients. These menus are not, “no carb”, but contain enough for good health and a healthy, successful weight loss. The carbs that are included are concentrated high fiber products. Also included in these menus are “Balance Bars” that are 40% carb, 30% protein and 30% fat. These Meal Bars make for easy but nutritious meals and fit right into these menus! These Bars also include a great source of soy protein.

Heart Healthy

These menus are definitely Heart Healthy. They are all low-sodium (below 2400 mg sodium for each day), they contain plenty of fiber and contain NO red meat. These menus are low in fat, especially saturated fat, and higher in unsaturated fats, polyunsaturated and monounsaturated, the “heart health” fats. These menus are also low in cholesterol with no more than 200 mg per day. Also included in these menus are soy foods. Soy foods can help protect against heart disease by helping to reduce cholesterol levels.

Vegan

These menus are for the strict vegetarian or vegan. They include NO animal products. These menus ensure over 800 milligrams of calcium per day, a mineral that is hard to get for vegans. They also contain plenty of fiber and at least 72% of the RDI for Iron for the week’s average. The higher calorie levels contain all of the recommended Iron for the day. These menus contain plenty of healthy soy also.

Performance

The performance menus provide high quality whole grain and vegetable foods for optimum performance needs. The average macronutrient ratio for the 7-day period is 60% carbohydrates, 20% protein and 20% fat. The meal plans also offer a daily average intake of 40 grams of dietary fiber. High fiber levels will minimize body fat storage and stabilize glucose thus stabilizing blood sugar levels within the body to maximize sustained energy levels.

Stroke Prevention

The Stroke Prevention meal plan follows the idea of the “DASH Diet” (Dietary Approaches to Stop Hypertension), a set of dietary guidelines designed for those with high blood pressure but also a heart-healthy eating plan. Recent research found that the DASH Diet, which may help lower blood pressure, might also reduce levels of homocysteine, a possible risk factor for heart disease and stroke. The Dash Diet is rich in low-fat dairy foods, fruits, and vegetables as well as low in saturated fat and total fat. This eating plan is rich in minerals that may help to lower blood pressure, especially calcium, potassium and magnesium. These meal plans are also jam packed with vitamin C. A growing body of evidence suggests that people who eat plenty of fruits and vegetables daily to meet their vitamin C requirements have healthier blood pressure levels than those who don’t. These Meal Plans contain loads of fruits and vegetables, which allows for a moderate intake of sodium since these foods are so much lower in sodium than many other foods. Sodium continues to be a controversial issue when it comes to high blood pressure but it is always good general nutritional advice to follow a diet lower in sodium.

Stable Blood Sugar

Blood sugar or glucose is the body’s main source of energy and is formed when any type of carbohydrate is digested. Keeping blood sugar levels stable or level throughout the day is vital to people with diabetes to help protect them from developing diabetic complications down the road. It is also imperative for people with hypoglycemia to help keep them feeling their best all day long. Tight control of blood sugar levels can also help you avoid hunger throughout the day. It is dips in your blood sugar levels that bring on those feelings of intense hunger. The Stable Blood Sugar meal plans are meant to help people keep their blood sugar levels as stable as possible throughout the entire day. The meal plans incorporate six meals every day to help minimize dips in blood sugar levels. They are packed with good nutrition including fiber, healthy fats, flaxseed and chromium that all play an important role in stabilizing blood sugar levels. If you have type 1 or type 2 diabetes, check with your physician before following any type of meal plan. Meal planning for diabetics should be individualized and based on individual nutritional goals as well as medications.

 Heart Disease Meal Plan

Foods that you choose strongly influence the health of your heart so better dietary habits can greatly reduce your risk for heart disease. These menus are for people who want to be health conscious and heart healthy. These menus follow the guidelines set by the American Heart Association to help reduce your risk of heart disease. They are jam-packed with fruits, vegetables, a variety of whole-grain products, and “good” fats. The menus are rich in foods that contain soluble fibers as well as omega-3 fatty acids such as fatty fish, nuts and flaxseed, which all help to lower cholesterol and protect our heart health. This heart healthy diet is high in B vitamins including B6 and folate, which may help to lower levels of a substance called homocysteine in the blood. High levels of homocysteine are a clear risk factor for heart disease. Other heart healthy substances included in these menus are phytochemicals such as isoflavones found in legumes such as soybeans; lycopene found in produce such as tomatoes; indoles found in cruciferous vegetables such as broccoli, polyphenols present in green or black tea; and beta-carotene found in orange and yellow produce. Drink up your tea with these menus – current research finds that drinking tea regularly may protect arteries from plaque build-up. The foods contained in these menus increase your intake of not only phytochemicals but also antioxidants, which can also help to protect you from certain health problems such as heart disease.

Low Glycemic Meal Plans

The Low Glycemic Meal Plans do all the figuring for you. Following these menus helps you follow a diet that contains low glycemic foods. Most of the foods contained in these menus have a glycemic index of around 50 or less. Following a diet full of lower glycemic foods can help keep your blood sugar level from falling too rapidly. Low glycemic foods do not cause your body to release as much insulin into your bloodstream and as a result are broken down over a longer period of time. The result is a longer, steadier release of energy, helping you to feel more alert and energetic through your day. By following these menus you will also be less likely to binge eat because your sugar levels are in balance.

 High to Low Glycemic Meal Plans

The glycemic index is a helpful tool that measures how fast a food, that contains carbohydrates, will raise your blood sugar. The values on the glycemic index chart are based on pure glucose. Glucose is a carbohydrate that absorbs very quickly into the body, which makes it a good base to compare other foods to. Glucose is given the value of 100 and all other foods are compared to that number. The closer a food is to the value of 100, the faster it will be absorbed into your bloodstream and the faster the body will use it up. The lower the number is the slower it is absorbed into your bloodstream. The glycemic index only applies to foods that contain carbohydrates. That includes every food group except the meat and fat group. The High to Low Glycemic Meal Plans incorporates hi glycemic foods in the morning and afternoon for high energy and winds you down with low glycemic foods in the late afternoon and through the evening hours when you are less active.

 Low to High Glycemic Meal Plans

The Low to High provides the opposite glycemic management of the High to Low meal plans. This glycemic management plan provides foods for those individuals who are more active mid to late day. It recommends low glycemic foods in the morning and ramps up during mid day and evening hours.

Energy Booster

Do you feel like you struggle to get out of bed in the morning, feel tired after lunch and barely make it through the evening without falling asleep on the couch? Do you feel just plain worn-out? Then maybe the Energy Booster Meal Plans is just what you need. The Energy Booster Meal Plans ensures that you eat high-energy, healthy foods all day long to help you fight fatigue and help get you through your busy day with vigor. The Meal Plans incorporate quick delicious energy boosting smoothies during the least energetic parts of your day. Don’t let your diet be the culprit of lost motivation! Use the Energy Booster Template to turn your day around!

Healthy Aging

By the time most people reach the age of 50 or 60 they tend to accept the negative effects of aging as a fact of life that they have little or no control over. However, there are some factors that people DO have control over and one of those is their nutritional intake. There is a large body of evidence that suggests that there are positive effects we can have on aging that deal directly with the foods we eat. The good news is that good nutrition incorporated into our lifestyle can help improve energy level, heart function, blood pressure, bone density, and bowel function as well as help keep weight in a healthy range and help prevent certain diseases such as cancer. As we age it is important to concentrate on spending calories wisely, consuming enough protein and calcium, as well as maintaining your intake of vitamin D, iron, vitamin A, folate, vitamin B12, vitamin B6 and zinc. Drinking plenty of fluids including water can help battle the changes that occur with aging and fluid intake. The Healthy Aging Meal Plans ensure that you receive all of the proper nutrition necessary to help make aging a healthy time of your life.

On The Go

Are you one of those people who never eat right because you are always “on-the-go”? Do you lack a healthy diet because of your busy lifestyle? Look no further! The On-The-Go Meal Plans are exactly what you need to continue your busy lifestyle AND eat a healthy diet. These Meal Plans provide you with all types of ideas of how you can still eat healthy even though you feel you never have the time. They incorporate whole foods as well as some healthy fast food restaurant meals. No matter how busy you are a healthy diet is vital to good health and increased energy. Don’t let your busy lifestyle take the place of good nutrition. You can have both by using the On-The-Go Templates.

 Teen Scene

Is getting your teenager to eat a healthy, well-balanced diet an everyday challenge? During the teen years, good nutrition plays a vital role in proper growth and development as well as eating habits later in life. Now is the time to teach your teen good eating habits that will last a lifetime. The Teen Scene Meal Plans will help guide you through feeding your teenager a healthy diet that you can BOTH agree on. The Teen Scene Meal Plans will ensure your teenager is receiving all of the essential nutrients they need for proper growth and development through these crucial years. These Meal Plans include what all teenagers need: plenty of calcium, iron, calories, protein, carbohydrates, fiber, zinc, as well as other essential nutrients. These Meal Plans are formed around a healthy diet for teens that includes four or more servings of dairy per day; four to six ounces of lean meat per day, fish, poultry or dried beans per day; three servings of vegetables; two servings of fruit and at least six servings of grain products per day.

Low Carb American Meal Plans

Hurray for the red, white and blue! Are you an all American who loves your native foods! Enjoy those all American foods that you love while continuing to follow your weight management goals. These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.

Low Carb Mexican Meal Plans

Ole! With the help of these menus you can now enjoy your favorite Mexican dishes and still comply with your weight management goals. These menus combine tasty Mexican foods with the popular 40-30-30 ratio combination of carbs, protein and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.

Low Carb Italian Meal Plans

If it’s Italian food you love than these menus are for you! Enjoy your favorite Italian foods while still complying with your weight management goals! These menus follow the popular 40-30-30 ratio combination of carbs, protein, and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.

Low Carb Fast Food Meal Plans

On the go all the time, always in a hurry and not sure what to eat when you stop at fast food restaurants? These menus will guide you to making better choices that will help you comply with your weight management goals. They combine fast food choices with the popular 40-30-30 ratio combination of carbs, protein and fat. The menus are low in carbohydrates (about 40%), moderate in fat (30%) and higher in protein (30%) to help put you in the zone and manage your weight effectively.

Lactose Intolerant Meal Plans

Lactose intolerance is caused by the deficiency of lactase, a digestive enzyme. People can have different degrees of lactose intolerance. It is advisable to consult with your physician to confirm a diagnosis and to determine your personal degree of intolerance. Many people can tolerate some dairy, depending on its form. These menus eliminate MOST foods that contain lactose and replace them with other foods that continue to supply the important nutrients that dairy products contain such as calcium.  In addition, they are designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.   TheMeal Plans contain yogurt, which is a dairy product but is well-tolerated by the majority of lactose intolerant people.  Many types of yogurt contain “active-live cultures”, which help to digest some of the lactose, making it easier to tolerate.

Disclaimer: The Lactose Intolerant meal plans are meant for the person with mild to moderate lactose intolerance who can tolerate some lactose.  They are NOT dairy-free.

Organic Low Carb & Organic Low Fat

One of the newest trends, according to industry polls, is an organic diet.  Foods that carry the “USDA Organic” seal certify that they have been grown and processed according to strict criteria.  Specifically they are free of pesticides, synthetic fertilizers, growth hormones and genetically-engineered substances.  However, this doesn’t mean they are completely pesticide-free.  A few synthetic and botanical pesticides are still allowed.  The Organic Meal Plans will help you to meet your organic goals, whether you are a beginner or a pro at this style of eating and whether you opt for a low carb diet or a low fat diet.  Both meal plans incorporate nationally recognized brands of packaged organic foods.  These Meal Plans are designed to yield effective results by combining healthy organic foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.

Disclaimer: For produce it is up to the user of these meal plans to ensure they purchase organically grown produce in their local supermarket.

Gluten-Free (Low Fat):

Celiac disease affects as many as 2 million Americans.  These people are unable to tolerate the protein gluten, which is found in wheat, rye and barley.  There is only one treatment for celiac disease and that is strict adherence to a gluten-free diet for life.  Learning and following a gluten-free diet are not easy tasks.  People with celiac disease need help learning how to manage their diets and their lives.  The Gluten-Free Meal Plans are one tool to help you get started.  These meal plans are full of simple meal ideas that are completely gluten-free.  They incorporate foods that are naturally free of gluten as well as specialized foods that are produced without gluten. These meal plans can act as a learning tool.  However, they should not substitute visits to a physician and a dietitian specializing in this condition. Instead, these meal plans should be used as a complement to their instruction.  If you suspect celiac disease, it is extremely important that you are properly diagnosed before beginning a gluten-free diet.

Disclaimer:  Even though foods contained in these meal plans are at present gluten free, the user still needs to read ALL food labels for possible gluten containing ingredients.  Manufactures continually make changes to ingredients and/or production methods without notice.

Kosher (Low Fat):

The Kosher template, as with our original Weight Loss template, has been designed to yield effective results by combining healthy foods that are distributed between 6 meals per day to help boost your metabolism and keep you satisfied.  They are packed with good nutrition including fiber, healthy fats, vitamins and minerals.  General Kosher guidelines have been implemented within these meal plans.

Disclaimer: To ensure a total Kosher diet, the user of these meal plans is advised to check all food labels for proper Kosher symbols.  In addition, when meal planning, all other Kosher laws and practices must be followed.

North Beach Diet – Phase 1 (Weight Loss)

The North Beach diet takes a healthier approach to the other popular beach diet. Phase 1 looks at the entire picture to achieve the right nutritional balance to help you lose those extra pounds. With this Template you will enjoy the basics of healthy eating coupled with low glycemic complex carbohydrates, lean proteins and healthy fats at every meal. The North Beach Template helps you to moderate simple sugars while increasing your fiber intake to help achieve stable blood sugars and avoid hunger as well as cravings. You will enjoy healthy meals and regular snacks that will keep your energy up while reducing your calories for effective weight loss.

North Beach Diet – Phase 2 (Weight Maintenance)

After reaching your goal weight on the North Beach Diet Phase 1 Template, it is time to move on to Phase 2. This Phase will help you to maintain the new body you have earned by following Phase 1. Phase 2 guides you through eating for weight management throughout your life by incorporating balanced nutrition and healthy foods. This Phase will teach you the good eating habits you need to maintain your new healthy weight. It is full of healthy foods that provide vitamins, minerals, fiber, antioxidants and energy. Everything you need to be healthy and stay healthy!

Mediterranean:

The Mediterranean Template is the perfect template if you are looking for a heart-healthy eating plan. This Template incorporates the basics of healthy eating in addition to those eating habits traditionally found in the countries surrounding the Mediterranean. You will find this Template rich in fruits and vegetables, whole grains and other healthy starches such as legumes and beans. In addition, it contains generous amounts of healthy fats, especially the heart healthy monounsaturated fats, by including foods such as olive oil, fish, nuts and seeds and limiting poultry and red meats. The emphasis of this Template is a simple but reasonable diet that features healthy foods and a sensible approach to good health.

High Fiber:

A high fiber diet can be beneficial to both your health and body weight. High fiber diets have been linked to a reduced risk of many chronic diseases including certain types of cancer, heart disease and gastrointestinal conditions. High fiber diets can help to reduce “bad” cholesterol, control blood sugar levels and improve both digestion and bowel function. In addition, increasing fiber can naturally help to decrease calorie intake as high-fiber foods can be very filling. This in turn can lead to weight loss. This High Fiber Template incorporates the recommendation of 20 to 35 grams of fiber daily and includes a mix of both insoluble and soluble fiber. If your current diet is low in fiber, increase your intake slowly. And stay hydrated when on a higher fiber diet by drinking adequate amounts of water.

Healthy Soy:

Soy is being touted as the health food of the decade. Soy is a plant-based food that is loaded with protein (including essential amino acids), fiber, calcium, and iron. Soy is low in saturated fat, contains no cholesterol and is an excellent source of isoflavones. The American Heart Association considers soy products to be a healthy replacement for meat and other foods high in saturated fat, cholesterol and total fat. While soy alone is not a magic food, the Healthy Soy Template incorporates the basics of healthy eating plus provides the tool to help increase soy in your diet. This template incorporates at least 25 grams of soy protein per day, which is equivalent to three to four servings of soy protein-rich foods. This Healthy Soy Template is low in saturated fat and cholesterol and high in fiber and includes a variety of soy products including soy milk, tofu, soy yogurt, and other healthy soy foods.

Asian Explosion

Looking to live a long and healthy life? Traditional Asian diets have received much attention because many chronic diseases, such as heart disease, diabetes, and certain cancers are not common in Asia as they are in the United States and other western nations. Researches believe that the Asian diet may provide protection against many chronic diseases such as heart disease and certain cancers. This type of diet is believed to possibly contribute to the long life spans commonly seen in Asia. The Asian Explosion Template closely follows the traditional Asian diet that contains all of the essential nutrients needed by most adults. It is high in fiber, vitamins, minerals, as well as disease fighting antioxidants and low in saturated fat and total fat. You will find this Template to be relatively low in meat and dairy with protein and iron coming from nuts, seeds, whole grains and legumes. Calcium is obtained mostly from soy products, nuts, seeds and green leafy vegetables.

Fruit Detox & Cleanse (14 Day)

A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our all fruit detoxification template uses primarily low glycemic fruits and juices to help the body eliminate bad bacteria while giving the body more energy to devote to cleansing and healing.  Our primary focus is to detoxify the liver from environmental, lifestyle and emotional toxins that have been built up over many years.  The liver is the first organ or filter that toxins from our GI tract pass through.  Many digestive problems such as constipation, diarrhea, food allergies, diverticulitis, Celiac disease (malabsorption disease), colitis, IBS and Crohn’s disease are connected to a toxic liver and colon.  Our well designed detoxification program along with a quality probiotic restores a healthy digestive system by removing harmful toxins leaving you feeling lighter, leaner and more focused.

Veggie Detox & Cleanse (14 Day)

A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The liver is the main organ focused in our detoxification process. If the liver is not functioning properly, all of the other organs such as the colon, kidneys, heart, brain, lungs, skin and hormonal systems will be less adequate. This can breakdown the body making it susceptible to many life threatening diseases. Our well designed detoxification program should provide the liver the ability to rid itself of incoming toxins and flush away the stored up fat soluble toxins, leaving you feeling more focused and clearing away the “mental fog” we find we live with on a daily basis.

Lean Meat Detox & Cleanse (14 Day)

A healthy body begins with living right, eating good foods and eliminating toxins from our body. Our animal protein detoxification template is full of organic chicken and beef sources of protein along with lentils and black beans for cleansing. Our elimination process begins by avoiding all dairy, gluten/wheat grains, caffeine, fish, shellfish and corn products. It is loaded with high fiber fruits and vegetables along with providing you with low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. The foods in our meal plans have been chosen to protect you from any artificial food colorings, herbicides, pesticides, aspartame, hormones and any other added chemicals such as nitrates, and sulfites used to preserve meats. Most of us have over loaded our liver with toxic medications, caffeine, processed foods and stress. Our well designed and tested detoxification program should provide the body with all the powerful nutrients to detoxify and cleanse the liver of all the unnecessary toxic build up leaving you feeling leaner and more focused with the ability to manage stress appropriately.

21 Jump Start – 14 Day Fruit Detox & 7 Day Low Glycemic

The 21 Day Jump Start program begins with a fruit detox and cleanse phase for the first 14 days followed by 7 day low glycemic phase eating plan. The fruit detoxification and cleanse phase uses primarily low glycemic fruits and juices to help the body eliminate bad bacteria while giving the body more energy to devote to cleansing and healing. The primary protein source is derived from eggs. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan where the glycemic index rating of all carbohydrates is rated no higher than 55. This means higher sustained energy levels and better metabolic management for weight control.

21 Jump Start – 14 Day Veggie Detox & 7 Day Low Glycemic

The 21 Day Jump Start program begins with a veggie detox and cleanse phase for the first 14 days followed by 7 day low glycemic phase eating plan. The vegetarian detoxification template is loaded with green vegetables, nuts, fruits, lentils and gluten free carbohydrates to help the body eliminate built up toxins in the liver. The primary protein sources are derived from eggs, fish and some tofu. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan where the glycemic index rating of all carbohydrates is rated no higher than 55. This means higher sustained energy levels and better metabolic management for weight control.

21 Jump Start – 14 Day Meat Detox & 7 Day Low Glycemic

The 21 Day Jump Start program begins with a detox and cleanse phase which include lean meats for the first 14 days followed by 7 day low glycemic phase eating plan. Our animal protein detoxification template is full of organic chicken and beef sources of protein along with lentils and black beans for cleansing. Our elimination process begins by avoiding all dairy, gluten/wheat grains, caffeine, fish, shellfish and corn products. It is loaded with high fiber fruits and vegetables along with providing you with low glycemic, high nutrient based carbohydrates such as brown rice, broccoli, and asparagus. The final 7 days of the 21 day plan moves away from the detox phase and follows a strict low glycemic plan where the glycemic index rating of all carbohydrates is rated no higher than 55. This means higher sustained energy levels and better metabolic management for weight control.

Did you know that the #1 killer here in the United States is heart disease- not cancer, diabetes or even automobile accidents,just plain clogging of the arteries. Lack of exercise and a diet of high in saturated fat foods is the reason Americans do not live longer. Most people take their health for granted until
some life threatening event occurs and forces them to make a change. Reducing the fat in your diet can not only help you lose some of the excess pounds, but can also save your life. Of course, we are not saying to eliminate all the fat in your daily eating, but at least the saturated fats that come from animal sources. A moderate amount of good fat is needed for your body to function properly, have healthy hair and skin, and to give you energy for everyday activities.
FACTS ABOUT FAT
Some examples of good (monounsaturated/polyunsaturated) fats include olive oil, seeds and nuts, all
natural peanut butter, avocados and flax seed oil. These are fats found mostly in plants. Your saturated
fats, as mentioned earlier, comes from animal products such as butter, cheese, beef, pork and lard used to prepare fried foods. Fried foods, whether cooked in lard or vegetable oil are still not a healthy
choice. Keep in mind that you add a large amount of extra calories to your day when you choose to eat
fried food.

READING FOOD LABELS
Be aware of deceiving food labels on products marked low-fat, 98% fat-free, reduced fat or low cholesterol.  Manufacturers are misleading you into believing that these products are good for you. All you are doing is building a larger bank account for these companies because all fat-free or reduced fat products are at least one dollar higher than their regular products. The items to look for when reading a food label are fat, sugar, sodium and carbohydrates. Compare the serving size to see if you are really getting a reduced fat item. Some words to watch for in the ingredients column are hydrogenated, triglycerides and tropical oils.
Here are some tips to help you decrease your fat intake without eliminating the taste:
1. Use a non-stick cooking spray or olive oil to sauté foods.
2. Try egg whites instead of whole eggs in your recipes – 1 whole egg = 2 egg whites.
3. Try a fat replacement product or applesauce instead of oil in your desert recipes.
4. Use only non-fat dressings on salads or for preparing meals. (one good mixture is red wine vinegar, a tablespoon of olive oil and fat free parmesan cheese – mix to taste)
5. Use soft corn tortillas instead of packaged fried ones for tacos.
6. Use no-salt/ no-fat chicken broth for many of your chicken recipes.
7. Careful with nuts in recipes – sprinkle on top instead adding to entire recipe.
8. Use butter-substitutes instead of real butter on your baked potatoes, in sauces or on your toast.