26 May 014

Back again to fasting, but first I want to recommend this amazing app for working out:

It is called 30 Days, and what it is, is it has a bunch (well, I say a bunch I mean like 10 or 12) of workouts to choose from, and you can have as many as you want on your "home page" and these are the workouts you want to be challenged on over the next 30 days.

It is REALLY simple and easy to navigate.

Step 1: Pick a workout out (for the sake of this, let us say you picked planking), and there will be a "Starting Test" where you get into position and hold the planking pose for as long as you can (the app has a built in timer that counts up so you can press start/stop). 

Step 2: After you finish with the start test and click on the workout so you see all the days (it should look like a bunch of white boxes saying "Day 1...2...3 etc." and below what day it is, it will say a certain amount of time, this is based off of your starting test, and the time will go up every day to CHALLENGE you (yes, there are 3 settings (easy, medium and ...insane, I think?) to make this fit to your needs. 

You should get a reminder every day to do the workout, if not, it will usually give you a prompt after you complete day 1 (not to be confused with the starting test).

In case anyone was wondering (probably not but whatever) I was/am doing 4 challenges; Planking, Wall Sit, Squats and Leg Lifts

______________________________

Fasting

My Pre-Physical Preparation:

There wasn't really any preparation, physically, which I do NOT recommend, ever. If you want to water fast with as much ease and comfort as humanly possible, then you need to prepare for two weeks ahead of time; during the first week you really need to focus on fiber intake and maybe do a colon cleanse (this will help tremendously with future gas/bowel pain induced by fasting). During the second week you need to cut out all your guilty drinks, if it is not water, then it doesn't go into you; you need to transition your diet to fruits and veggies and from there to home-squeezed juices (this prepares you for the hunger that will inevitably come, as well as help your digestive system slowly transition).

My Mental/Emotional Preparation:

Well... Summer is just around the corner, so the anxiety of that always helps; I also am just sick of looking at my fat thighs and feeling them rub together! Ugh it gets on my nerves and makes me sick. I've also noticed a lot of pain/nausea anytime I eat, and I want that to stop. 

This is not a "quick and easy" fix for losing weight, I know that -- and it is most certainly not a means to get out of working out, because I actually quite like doing that, it is the only time I don't completely hate myself.

Anyone wanting to fast should realize this as they prepare: 

Fasting is NOT easy or painless, it is sometimes scary and confusing; it is an emotional roller coaster and it is not, under any circumstances, to be looked at or treated as a common diet fad. 

Your body is using this short amount of time to reverse years and years worth of damage that YOU have caused it, so do not go into this thinking "Oh hey I'm going to lose 1 pound a day and not even have to workout" because this is more than that, and it is WAY harder than working out, ESPECIALLY when coming off of it [the fast].

My Reasons:

What other can there be other than to lose weight? Yup, that is my only reason for doing this, along with wanting to cut out unhealthy cravings and work on my binging habits. 

I do plan to stretch every day while doing this, in the hopes that maybe that will ease muscle soreness brought on by fasting, as well as burn a few extra calories. :)

Stay Strong Lovelies and wish me luck?

xx

Pick up your feet and move!

NOTICE: While some of the videos are for beginners, none of them are easy and take lots of work and discipline! Push through the pain, when your sore in one spot, target a different one. You need to be changing your routine weekly, and working out 5 days a week. 

CASSEY HO'S PILATES FOR BEGINNERS: 

Fabulous Flat Abs

Total Body Toning

Kill that Muffin Top

Butt Life Pilates Workout

Jillian Michaels Workouts:

30-day Shred Level 1

Yoga Meltdown Level 1

Keep your workouts challenging and fun. You want to have a harmonious balance of strength for toning and cardio for fat burning. If you are painfully sore, then you need a day to rest, if you are just achy sore then you should workout and target different muscles. 

There are no excuses.

You don't need weights or machines, if all you can do is jumping jacks and squats, then fine--do those until you're blue in the face, but do not sit around and let yourself be unhappy this summer. 

Workout Tips and..embarrassing

NOTICE: When I talk about working out or whatever in my Tips I am usually referring to running/walking on a treadmill/in a gym/outside, I don't do much else, but plenty of the tips will still apply to you if you don't do any of those. 

So first, before I post these tips  I am going to post my progress for today (as of right now it is 7:07 am); 

(also, I sleep from 11 am - 12 am so my meal times/workouts are in the am not pm)

What I ate: 

(you can skip past this if you want)

• cabbage soup - 13 calories
• Rice cake with salsa - 55 calories
• Gum - 5 calories
• 2 cookies - 107 calories
• chocolate - 60 calories
• chips - 140 calories
• Chocolate - 60 calories
• Chocolate - 60 calories
• Soup - 140 calories
• 1 cookie - 54 calories

Intake: 694 calories

Exercise: -700 calories

Net Intake: -6 calories

This is embarrassing but this is what happens if you aren't careful:

I know this is really personal and gross but no one said Anorexia was glamorous, but anyway I burned off 700 calories in a matter of an hour and a half or so (about 98 minutes), I was going 3.0 miles per hour until I reached -164, and for a cool down I decided I would slow it down to 2.0 MPH (I kept this up until I reached an even -700 calories) and when I stopped the treadmill and bent over to catch my breath...I freaking peed... thank G-d I had enough time to cross my legs and hold it in until I could run to my bathroom. Yeah...embarrassing...I don't have a problem with getting gas while on my treadmill (most people do), but I do have a problem with not feeling my bladder, apparently. So has anything like that ever happened to one of you? Maybe not peeing yourself, but anything embarrassing while working out. 

Anyway, yeah, I about passed out as well; I stared at myself in the mirror for like 5 minutes because I was confused and it felt like I was walking funny (or like the room was moving around me). It was awful, never want to do it again.

WORK OUT TIPS

(these are MY tips, do not post them anywhere without my consent)

Slow down, don't stop

Cramps & Other Pain:

• If your heart hurts, you're not getting enough oxygen; the heart is a muscle like any else, so if it is cramping you need to focus on your breathing (make sure you are breathing in as deep as you can through your nose and all the way out of your mouth).
• If your lungs hurt, do not stop! This is how you build endurance and strengthen your lungs; just like with your heart, you need to breathe in through your nose, out your mouth! If you are on a treadmill, for example, and going 3.5, then slow it down to 3.0 and hold that pace; your lungs should stop cramping if you are breathing properly. 
• If your upper spine/shoulders/neck hurt then it is not actually your spine but rather 1 of 3 things: your body is releasing stored toxins from your muscles, your body isn't used to moving these muscles or pinched nerves. Now, it is most likely going to be the second one, your body is not used to using these muscles (if you slouch a lot or just don't generally have a good posture), then of course they're going to be a bit sore during and possibly after you workout (usually this happens when walking/running). 
• If your fingers feel hot, thick, and like they have their own pulse then this is toxins/salt settling there; the quickest remedy is holding your arms up so your hands are above your head (wiggle your fingers around to get the blood flowing). To prevent this you need to cut salt out of your diet or decrease it significantly, drink lots of water an hour or two before you workout (make sure you pee it out first) and make sure you're getting enough water daily to flush out the toxins in your blood being released from organs and muscles (this increases when your workout). 

Breathing & Endurance:

• You might notice when your heart rate is up it feels like you're not getting enough oxygen, especially when you're trying to breathe in your nose; this is most likely because of the extra amount of blood being distributed through out your body, if you hold off on slowing down and continue to breathe deeply in your nose and out your mouth then your body will open up your nasal passage and you will experience the best of breathing in and out of your nose (your heart will even out its pace and you might feel swollen fingers which I'll get to in a minute).
• To build endurance you need to workout 60 minutes a day 4 to 5 times a week; if that is too long then bump it down to 30 minutes a day 5-6 times a week; and if that is too much time then bump it down to 15 minutes a day 6-7 days a week... if that is too much time from your day, then you're making excuses and don't really want to lose weight / get in shape.
• Also, you can be over weight and still be in better shape than a "skinny" person; so don't think you need to jump right into running to prove yourself; just start slow and in time you will be able to run no problem and the weight will just fall off. (If you ever watched "The Biggest Loser" there was an episode where this 230-280 pound man RAN on a treadmill for an hour, he did not jog or speed walk, he ran; that is something you work up to). 

How to Burn More Calories:

• Before every workout decide either how many calories you want to burn or how long you want to workout; this way you won't be able to talk yourself out of working before you've made any real progress. Remember to have realistic expectations of your body and its current condition, don't go to the gym expecting to burn 1000 calories if you haven't seriously worked out in a couple months. 
• Use my method of "plus 150", by doing this I decided I needed to stop trying to burn 1000 calories every time I got onto the treadmill, because it made the road ahead far too long and I'd only get discouraged and over do myself (which left me not wanting to workout for days or even weeks). What you do is on day 1 you burn 100 calories, and if you can continue, then add on 50; day 2 you burn 200 calories and if you can continue, then add on 50; you will continue this every day and you will be surprised how much easier it is to burn 400-500 calories a day. Remember, you don't have to push yourself the entire workout simply because you think that'll burn more, faster.. it won't, in fact it will probably burn you out and make you associate working out with displeasure.

Prevent Over Heating:

• Drink a bottle of water 30 minutes before you work out, and keep two bottles of water (or a big container of water) with you at all times during your workout.
• Wear light clothing (such as baggy shorts and a tank top), you don't need to buy hundreds of workout clothes so instead spend a pretty good bit of money on some workout capris/shorts and top that are a good quality material. The best are the ones that are breathable, and keep your sweat from evaporating (yes, they are more than likely going to stink a lot, but it will keep you cool).
• If you run outside then make sure you are somewhere with plenty of access to shade; if you run at the gym or on your own treadmill then have a couple of fans going and/or your door open for air flow. 
• Symptoms of heat exhaustion: dizziness, nausea, dehydration, light-headed, confusion, weakness, profusely sweating, muscle cramping, rapid heart beat (though that could be from working out).

Exhaustion/Soreness & Bulking Up

• No matter how advanced society gets with cosmetic surgery, workout techniques, or dietary fads...our bodies are still going to be animals living on instinct. Our minds are hardwired for survival, they (brains) are not stupid, even if you think they are. If you are not in immediate danger, your mind knows this and it will do everything it can to get you to slow down and conserve energy; this is why our bodies store food as fat, our brains don't realize there is no famine, no immediate danger coming at us, and so when we try to burn off all its resources it freaks out by making you feel weak, cramped, out of breath, and can even try to convince you to stop (Oh I can take a break, Oh I can just eat less, Oh I just will do it tomorrow). The best way to combat your mind is to find modern-day dangers to push yourself (what if there was a government take over and you were forced to survive in the wilderness, would you be able to? What if you were being chased by a murder, would you get away? What if...; if that does not work then get the app "Zombies, Run!", it combines your music playlist with a zombie story and there is nothing scarier then hearing zombies right behind you, despite knowing they aren't there)
• So when working out if you get to that point where you are just tired, weak, and feel like you are about to pass out... you need to stop for a moment. Take a deep breath, slow down your heart rate and then start again. You need to remember to SLOW DOWN; you do not ever stop. If your legs, lungs or heart is cramping then you are not breathing properly; don't try to breathe fast just because you feel you're about to suffocate, maintain an even pattern of deep breathing in your nose and out of your mouth. (I'll talk about this in the next section if you're interested in learning more).
• When you are sore the day after working out then you've made progress and should not workout until the soreness is completely gone! This could take one day or even a week depending on how hard you worked out (I got so sore once I almost cried every time I had to pee because it hurt to sit and stand up). Soreness is your muscles repairing themselves and getting stronger, and if you want to burn more calories and workout for longer periods of time, then you need to give your body a break; DO NOT be afraid of getting "bulky", building muscle speeds metabolism, re-wires your body so it no longer stores fat, but instead uses it for energy, and it helps you maintain your weight and keep off the weight you've lost. The only way you would get bulky is if you are eating huge amounts of protein every day and constantly pushing your body harder every time you work out (for instance if you got sore from lifting 15 lb dumbbells, you will not get more muscular unless you up it to 20 lb dumbbells the next time you workout, instead your muscles will lean out and burn the excess fat.)

Breathing & Your Nose

• I know you get sick of hearing "breathe in your nose and out your mouth", because I do too; I've heard that so many times it is almost the same is "an apple a day keeps the doctor away". Is there truth to this? Yes. While when I work out it occasionally feels like I am not getting enough air into my lungs (like I can't breath deep enough or fast enough, or like my nasal passage has closed a bit), I still manage to maintain a steady rhythmic breathing, and you know what? I never get thigh, leg or butt cramps any more and I hardly ever get lung cramps (when I do, it does not take long to get rid of them). 
• No matter how fast your heart is going, how badly you want to gulp down air by the gallon through your mouth, you must keep your breathing steady! I can't stress this enough! BREATHING properly is key to building endurance and having long, enjoyable workouts (thus burning more calories). 
• If your nose feels "thick" like there is not enough air getting through then you need to breathe slower; breathe as deep as you can in your nose and slowly out of your mouth (do not slow down your workout, I can breathe like I am meditating while going 3.5 MPH). If you don't know how to do this then pretend you are trying to slow down your heart rate, eventually your heart will actually slow down a bit (this is good), and the blood in your body will start distributing itself to where it needs to be (muscles), your nose should now feel clear and open, you should feel the air going up your nostrils and curving down towards your lungs. 
• If you smell iron/blood, and feel a pinching sensation in your nose, this is nothing to worry about; just keep breathing (try not to speed up your breathing or your nose will close up again).
• If your lungs are cramping, then you're not getting enough oxygen through your system; no muscle (including you heart) should be cramping when you are walking at 3.0-3.5 mph (I don't recommend going any speed higher than 3.5 unless it is 6.0 mph and higher; jogging is really bad for you).

Laziness/Wanting To Stop (don't over do it)

• If you cannot ever seem to get around to working out, then you need to find your motivation and just do it! If you ever eat from boredom, stress or any other emotion, then there are no excuses--you have time and the means for working out. Boredom, anger, depression are all motivation for working out.
• If you're working out and wanting to stop, then take a five minute break and come back to it; try a different exercise. If you hardly ever workout, and try to compensate by pushing yourself to your absolute limits every time you do, then you're going to burn yourself out. Exercising is nearly impossible if you are out-of-shape and trying to do what professional athletes do as a warm-up. You must start slow, no matter how frustrating it is or embarrassing; even if it makes you feel fat; just remind yourself.. if you go slow, you'll get in a longer workout and burn more calories whereas if you push yourself all at once, you'll burn only a little and not want to work out again for a really long time. 

My Motivations

• Good Music. When I workout, I find that my music is what determines how I feel throughout the entire time. If my music is slow or quiet, then I focus more on how tired, out of breath, exhausted I am; so when you workout make sure your music is loud enough that you cannot hear your own breathing (this is actually a thing, if you can hear yourself breathing, you're more than likely going to get tired quicker). You want your music to be fast and have a good beat/rhythm. Even if you are only walking slow, having a good soundtrack will motivate you to workout longer, and helps you build endurance by making you want to move faster with the music. (I usually listen to dubstep, but sometimes it is slow or I just get sick of it; songs like "Mr. Brightside by The Killers" and "Come and Get It by Selena Gomez" are great for working out. 
• Get angry or use memories/thoughts to propel you forward; anger works the best, especially if it is something that you can't usually express; think about all the times you've been embarrassed by your weight, all the times your weight has made you miss out on life, all the times you've cried over your weight and so on. I usually think about my mother joking about my weight, how angry I am when clothes don't fit or how with every step I am getting lighter. Exercise is a healthy coping mechanism, use this time to escape to your own world instead of letting it be just another dreadful thing on your to-do list. Cry, laugh, get angry, talk to yourself, yell at the world, whatever... just make working out a positive experience, one that leaves you feeling peaceful and then you'll start turning to that for comfort instead of food. 
• Most of the time when I work out and I want to quit I tell myself "just get to 200, then you can stop", but then I feel like I didn't really do anything, so I push to 300... and everyday it gets easier and easier to burn off 100, 200 and 300 calories, and every day that I continue to push myself longer (not harder) if another day that I am making count. 
• Think about how far away summer vacation is, swimsuit season; think about your birthday or new years... do you REALLY want to face another year of being disappointed in yourself because you wasted another year on being fat? Your youth is NOW, and if you wait too long, then you'll regret it forever. 

Reminders:

• "It is hard"; no one said it would be easy losing weight; if you want easy, then go ahead and eat your pizza and chocolate and forget about your goals, but do not complain about being fat or unhappy  with yourself to anyone, no one likes people who do that. 
• Loud, fast music, and a reason to fight will ensure an amazing workout for you; distract yourself when you workout not by thinking of bikinis or toned thighs (unless that works for you), but instead focus on your anger for letting yourself get to where you are (anger, when strong enough, has the same effect as adrenaline; it will numb all the sensors your brain sends out telling you that you're tired, and it actually renews your energy; by the time you finish working out you will not be angry anymore, and you'll feel a lot better). Remember: only the fittest will survive. 
• "Slow down, don't stop"; always START and END your workouts slowly; you need to give your body a chance to warm up (don't stretch before walking/running); and you want to give yourself something to look forward to with every workout. What do you think will create a longer, more successful workout: looking forward to stopping and passing out on the bed, or slowing down a bit to catch your breath? I find that I am 20 times more tired and ready to stop when I am focused on ending my workout (especially when I am minutes/seconds away from the end), but when I am focused on the small period where I get to slow down then my body is not freaking out and completely focused on passing out because it knows it will have a cool down.  You CAN have short bursts in your workout if you want, but if you want to have a long workout then you probably shouldn't. 
• "Unless you puke, faint, or die keep going" - Jillian Michaels 
• "Let everything motivate you, not set you back" if you binge, if something is too tight, if you had a bad day, if you failed your "diet" etc. then don't let that discourage you or convince you to give up on that diet or whatever; use that to motivate you to keep going when you're working out, and use that experience as a future reference for the next time you want to binge/snack/mess up. 

Good luck, darlings xxx

Parasites

Warning: this video is extremely graphic and will show a few disturbing images; I urge you to watch, but please be prepared!

This is a video from a Discovery Channel documentary in which it explains the growing percentage of parasitic infestations within the average human's body.

I have researched a lot...Like I know nearly everything there is to know about fasting, cleansing, vitamins, nutrition, and because I research this stuff so much and take classes for it, I know a bit about parasites.

PARASITES

- It is extremely rare to breathe them in through the air unless you are in some third-world country in a rural area where the air is very low quality

-You most likely will not get parasites from sitting on a toilet UNLESS it is a public one (this does not include places where they are cleaned regularly and efficiently)

-If you crave caffeine, sugar, carbs, fatty/oily foods, meat.. then you more than likely have intestinal parasites.

-Parasites do not control your motor skills forcing you to eat fast food; they DO however help create electrical impulses that are called "signals" in which tell your brain what foods to crave i.e. fast food, candy, pizza and so on. This is the food they thrive on, and that is why you crave it. 

-Do not be afraid to eat, breathe, touch your face etc. in fear of getting parasites! Wash your hands whenever you can, avoid touching things your dog licks, do not touch dog-poop (I have stepped in it before barefoot so...yeah, it happens), and practice good hygiene.

-There is no possible way to get rid of every parasite in your body, but you can minimize the scary ones! 

-TAPE WORMS:
-trouble gaining weight / uncontrollable weight loss

These are the LONG scary white ones which you will definitely KNOW if you have them... they can get up to 20+ feet long, are white, flat and have 40 segments (kind of like a centipede) but these segments can break off and turn into a new worm; they can have up to one million eggs inside of you.

These are dangerous as they literally suck the nutrients right out of your body and eat all the food you ingest.

If you think you may have a tape worm then I urge you to go to the doctor and do a 30 day cleanse on fruit, juice recipes for cleansing, detox recipes and so on!

Fat burning Foods: A LONG post

COMMON SENSE TIPS: Stay away from processed foods, or foods high in fat. Stick to a healthy, clean diet that consists of a wide range of citrus fruits, vegetables, lean meats, and soy. 

Fat burning foods for women? Fat burning foods for men? Screw it, our bodies may be different but our digestive system and stomachs work the same (with the tiny variation of metabolism and caloric needs).

Here is a gigantic list of fat burning foods and tricks that you should definitely incorporate into your diet as soon as possible!

• A University of Tennessee study found that dieters who consumed 1,200 to 1,300 mg of calcium daily lost almost twice as much weight as dieters who ingested less calcium.  Calcium needs: age 9 to 18=1300 mg/day; age 19-50=1000 mg/day; over age 51= 1200 mg/day. Without vitamin D, your body cannot use calcium. Excess sodium (salt) can deplete your calcium levels. So drink lots of organic skim milk, or eat foods high in calcium such as: 

1. Fat-free American cheese slices (3 slices). Calories 90. Calcium 450 mg.

2. Yogurt, plain, low fat (1 cup). Calories 110. Calcium 415 mg.

3. Sardines with bones, no oil (3/4 can). Calories 100. Calcium 372 mg.

4. Collard greens (1 cup). Calories 11. Calcium 355 mg.

5. Skim milk (1 cup). Calories 90. Calcium 306 mg.

6. Orange juice fortified with calcium (1 cup). Calories 110. Calcium 300 mg.

7. Spinach, frozen (1 cup). Calories 30. Calcium 291 mg.

8. Turnip greens (1 cup). Calories 10. Calcium 252 mg.

9. Cottage cheese (1/2 cup). Calories 100. Calcium 160 mg.

10. Broccoli (1 cup). Calories 31. Calcium 158 mg.

BUT

DO NOT TAKE CALCIUM SUPPLEMENTS BECAUSE THEY CAN KILL YOU

• Whole grain cereal is a fab source of both complex carbs and fiber, and these are what’s needed to keep your metabolism pumped by keeping insulin levels low after a meal. Since insulin spikes make your body think it’s time to start storing the fat, eating foods that lower insulin levels makes sense. Stay away from white bread and cereals, stick to whole wheat/grain bread that looks like this:

 Obviously if bread is made from wheat, it should be the colour of wheat and you should be able to see the nutrients/ingredients. Check the label on your bread if you see "bleached/enriched flour" throw that nasty shit away and run! Stick to whole grain wheat cereals, breads, and pastas for maximum health.

• Oats are a rich source of fiber, which pumps up your metabolism. And since oatmeal breaks down slowly in your stomach, says AOL Health, it doesn't cause a big insulin spike the way carbs like bagels do. Oatmeal is typically eaten for breakfast, which is an important meal to consume for anyone who wants to burn calories. Eating this meal keeps insulin production down and revs up the daily calorie burn.

• Jalapenos contain a chemical called capsaicin, which not only gives peppers their pungent flavor but speeds up the heart rate and boosts the metabolism. They’re good for spicing up not just meals but snacks, too.

• Habaneros, extremely hot chilies peppers, are found both fresh and dried in spicy foods. A recent study from Laval University in Quebec found that men who consumed coffee and red pepper-packed snacks and meals burned almost 1,000 more calories a day than the control group, according to AOL Health.

• Pungent, bright red cayenne chilies are often ground into cayenne pepper, a typical ingredient in a spicy meal. One study found that eating just one spicy meal a day boosts metabolism by up to 25 percent, reports AOL Health. The calorie burn lasts for up to 3 hours after you stop eating.

• Green tea has a chemical called EGCG that causes the brain and nervous system to run faster and helps you burn more calories. EGCG works sort of like caffeine except that caffeine causes your heart to beat faster. Want a super boost of your metabolism? Try combining caffeine and a 90 mg.dose of EGCG three times a day and you can burn an additional 80 calories a day, AOL Health says. Researchers found this out, along with the great news that you don’t have to engage in exercise for this to happen; it occurs when your body is at rest.

• Coffee contains caffeine, which helps speed up your heart rate and thus helps you burn more calories, reports AOL Health. And this benefit comes in coffee of all kinds, whether it’s iced, hot or in a mocha smoothie. Of course, the hundreds of calories in a sugar and fat-rich blended coffee drink can negate whatever heart-quickening benefit the coffee in caffeine imparts, so you may want to consider using skim milk and using honey as a natural sweetener.

Summary:

1. Caffeine
2. Peppers, spices (very hot/spicy foods will help raise your temperature, detoxify, boost metabolism and burn calories even while you chew!) 
3. Fruits (citrus fruits to be specific)
4. Vegetables (broccoli, celery, carrots, spinach (all greens) to point out the better ones)

A List of Fat Burning foods from various sources:

• Almonds and other nuts (with skins intact)

Build muscle, reduce cravings

• Dairy products (fat-free or low-fat milk, yogurt, cheese)

Build strong bones, fire up weight loss

• Eggs

Build muscle, burn fat

• Turkey and other lean meats

Build muscle, strengthen immune system

• Berries

Improve satiety, prevent cravings

• Enova oil (soy and canola oil)

Promotes fullness, not easily stored as fat

• Peanut butter

Boosts testosterone (a good thing even in women), builds muscle, burns fat

Fatty fish (such as salmon, tuna, mackerel)

Trigger fullness, fire up fat burning

• Grapefruit

Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes

• Green tea

Fires up fat burning

• Chili peppers

Spikes metabolism

• Spinach and green vegetables

Fight free radicals and improve recovery for better muscle building

• Whole grains (quinoa, brown rice, whole grain cereal)

Small doses prevent body from storing fat

• Beans and legumes 

Build muscle, help burn fat, regulate digestion

• Whey 

 Builds muscle, burns fat

• Apples
• Barley
• Beans
• Berries
• Broccoli
• When you're buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.
• Buckwheat
• Cabbage
• Carrots
• Chicken (baked, grilled, broiled, never ever, ever fried)
• Coffee
• Corn
• Cottage Cheese (low-fat/reduced fat, organic)
• Figs
• Fish (not fried, obviously)
• Grapefruit

• Greens

We're talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that's one of the super-stars. No matter how hard you try, you can't load a cup of plain cooked greens with any more than 50 calories. They're full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach.

• Kiwi
• Leeks
• Lettuce
• Melons

• Mustard

Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do. But mustard is natural and totally safe, Henry says. It can be used every day, and it really works. It can speed up the metabolism by as much as 20 to 25 percent for several hours. This can result in the body burning an extra 45 calories for every 700 consumed, Dr. Henry says.

• Oats
• Onions
• Pasta
• Peppers
• Potatoes
• Rice
• Soups
• Spinach
• Sweet Potatoes
• Tomatoes
• Tofu
• Turkey
• Whole Grain Bread
• Yogurt

 

Flat Belly Diet

The principles of the Flat Belly Diet are simple: Have four 400-calorie meals a day (including one snack you can consume in the morning or afternoon); eat every 4 hours; and have a MUFA-rich food at each meal. This menu (get the Shopping List!) can help you lose up to 15 pounds this month:

MONDAY

Breakfast: Banana Split Oatmeal 

Cook 1/2 c dry old-fashioned 1-minute oats with water (to desired consistency) and top with 1/4 c microwaved frozen strawberries, 1/4 c sliced banana, 1 Tbsp semisweet chocolate chips, and 2 Tbsp almonds. Total Calories = 359

 Lunch: Mediterranean Sandwich 

Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade; fill with 2 oz deli turkey, 1/4 c sliced red onion, 1/2 sliced fresh plum tomato, and 3 large romaine lettuce leaves. Serve with 1/2 cup sliced banana. Total Calories = 400

 Dinner: Ricotta Calzone 

Mix 1/4 c nonfat ricotta cheese with 2 sun-dried tomatoes, diced; 1 Tbsp extra virgin olive oil; 1 tsp minced garlic; and 4 fresh basil leaves, sliced, and stuff into 1 multigrain pita. Warm under broiler until pita is golden and cheese is bubbly. Serve with 1/2 c marinara sauce for dipping. Total Calories = 399

Snack: 1 stick low-fat string cheese, 1 pineapple fruit cup (in juice), 1 c baby carrots, and 2 Tbsp sunflower seeds. Total Calories = 340

TUESDAY

Breakfast: Vanilla Fruit-and-Nut Parfait 

Mix 1 1/2 c whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1 c blueberries, and 2 Tbsp almonds. Total Calories = 354

Lunch: Chicken Lettuce Wraps 

Brush 4 oz organic grilled chicken breast, chilled, with 2 Tbsp marinade (such as China Blue Scallion ginger glaze); combine with 1/4 c shredded carrots and wrap in 4 large romaine leaves. Dip 1/4 c baby carrots into 2 Tbsp hummus sprinkled with 2 Tbsp pine nuts. Total Calories = 392

Dinner: California Burger 

Place a veggie burger between 2 slices of sesame-sprouted whole grain bread dressed with 1 Tbsp Dijon mustard, 3 large romaine leaves, 1/2 fresh plum tomato, 2 Tbsp sliced onion, and 1/4 c sliced avocado. Total Calories = 351

Snack: Cheese & Crackers Combine 1/2 c nonfat ricotta cheese; 1 c chopped red bell pepper; 1 tsp salt-free Italian seasoning; and 10 large black olives, sliced. Serve with 6 rye crackers. Total Calories = 340

WEDNESDAY

Breakfast: Strawberry Nut Oatmeal

Cook 3/4 c dry old-fashioned 1-minute oats with water (to desired consistency), and top with 1 c frozen strawberries (warmed in microwave for 1 minute) and 2 Tbsp pecans. Total Calories = 375

Lunch: Salmon Sandwich

Spread 2 slices sesame-sprouted whole wheat bread with 2 Tbsp black olive tapenade; fill with 1/2 c canned Alaskan salmon, 1/2 diced fresh plum tomato, and 2 large romaine leaves. Total Calories = 436

Dinner: Chicken Caprese

Serve 2 oz organic grilled chicken breast with 1/2 c steamed wild rice, and tomato and cheese salad. (Toss 1 sliced plum tomato, 1/4 c Italian four-cheese blend, and 2 fresh basil leaves, then drizzle with 1 Tbsp extra virgin olive oil and 1 Tbsp balsamic vinegar, and dust with cracked black pepper.) Total Calories = 436

Snack: Hummus Dip

1 c red bell pepper slices dipped in 1/2 c hummus and sprinkled with 2 Tbsp pine nuts. Total Calories = 353

THURSDAY

Breakfast: Apple Pie Smoothie 

Blend 1/2 c fat-free or soy milk; 6 oz fat-free vanilla yogurt; 1 tsp apple pie spice; 1 medium apple, peeled, cored, and chopped; 2 Tbsp cashew butter; and a handful of ice. Transfer to glass and eat with spoon. Total Calories = 390

Lunch: Chilled Chicken Pasta 

Toss 1/4 c cooked and chilled whole wheat penne with 1 Tbsp pesto sauce, 3 oz diced cooked chicken breast, 1 c halved grape tomatoes, 3/4 c shredded carrots, and 2 Tbsp shredded Italian four-cheese blend. Total Calories = 388

Dinner: Mexicali Salad 

Top 2 c organic mixed baby greens with 1/2 c refried beans with green chiles, 3/4 c sweet corn kernels, 1/4 c sliced red onion, 1/4 c salsa, and 1/4 c sliced avocado. Total Calories = 374

Snack: 6 oz fat-free vanilla yogurt, 1/2 c pineapple, and 2 Tbsp almonds. Total calories = 249

FRIDAY

Breakfast: Cashew Crunch 

Top 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/4 c raisins. Total Calories = 400

Lunch: Crunchy Tuna Melt 

Top 1 slice sprouted whole grain bread with 3 oz water-packed chunk light tuna, 2 Tbsp sunflower seeds, and 1/4 c Italian four-cheese blend. Place under broiler or in toaster oven to melt. Total Calories = 380

Dinner: Pepperoni Pizza 

Brush one side of 1 flat multigrain pita with 1 Tbsp extra virgin olive oil, and top with 1/4 c marinara sauce, 13 slices veggie pepperoni, and 2 Tbsp shredded Italian four-cheese blend. Heat under broiler or in toaster oven until cheese melts. Total Calories = 384

Snack: Turkey Roll 

Combine 1/4 c chopped avocado, 1 chopped stick low-fat string cheese, and 1 c red pepper strips. Take 4 oz deli turkey slices; top each with even amounts of mixture and roll up. Total Calories = 316

SATURDAY

Breakfast: Toast and Cheese 

Toast 2 slices sesame-sprouted whole grain bread and top with 1/4 c nonfat ricotta cheese and 2 Tbsp walnuts. Serve with 1 medium apple. Total Calories = 372

Lunch: Veggie Burger Pita 

Stuff 1 multigrain pita with 1 veggie burger, chopped, and top with 1/2 c baby spinach, 2 Tbsp chopped scallions, and 1/4 c sliced avocado. Total Calories = 323

Dinner: Salmon Steak Amandine 

Serve 4 oz grilled wild Alaskan salmon with 1 1/2 c steamed or microwaved green beans dressed with freshly ground black pepper and 2 Tbsp sliced almonds. Total Calories = 384

Snack: Chocolate-Strawberry Smoothie 

Blend 1/2 c fat-free or soy milk, 6 oz fat-free vanilla yogurt, and 1 c frozen strawberries for 1 minute. Transfer to glass, stir in 1/4 c semisweet chocolate chips, and eat with a spoon. Total Calories = 387

SUNDAY

Breakfast: Breakfast Pita

Warm 1 multigrain pita and fill evenly with 4 scrambled egg whites (1/2 c liquid egg whites makes about 1 c scrambled eggs), 1/2 c fresh baby spinach leaves, 1/4 c salsa, and 1/4 c sliced avocado. Total Calories = 329

Lunch: Picnic Spread

Serve 4 dark rye crispbreads, spread with 2 Tbsp Dijon mustard, 13 slices veggie pepperoni, 10 large black olives, and 1/2 c organic baby carrots with 1/4 c hummus for dipping. Total Calories = 385

Dinner: Cheesy Spinach Ziti

Toss 1/4 c cooked whole wheat penne with 1 Tbsp extra virgin olive oil, 1/4 c nonfat ricotta cheese, 2 Tbsp shredded Italian four-cheese blend, 1/2 c fresh baby spinach leaves, 2 Tbsp sliced onions, and 1/2 c marinara sauce. Total Calories = 388

Snack: PB&A Oatmeal

2 Tbsp peanut butter, swirled into 1 packet instant oatmeal, cooked, and topped with 1 medium sliced apple. Total Calories = 388

Instinct Diet

Breakfast-

1/4 cup high-fiber cereal with 3 tablespoons granola and 1/2 cup nonfat milk

1//2 cup sliced strawberries

Coffee or tea

Snack-

1 apple

Water

Lunch- 

1/2 cup of soup

Ham and cheese on low carb bread (fat free cheese)

Snack- 

Frozen grapes

Dinner-

Tuna

1 cup of steamed broccoli 

1 pear

The Instinct Diet outlines the following five food instincts:

Hunger: The need to feel full

Availability: Eating because food is there

Calorie density: Our love affair with high-calorie foods

Familiarity: The desire for comfort foods

Variety: The tendency to eat more when we have more choices

Beat these 

Megan Fox’s Transformer Workout/Diet Plan

This is how Megan Fox got in shape for Transformers

Megan Fox workout plan:

Megan Fox had a personal trainer that tried to make her do a time compressed body-weight routine.
Her trainer understood what she needed to look sexy and be slim, without adding weight.

Planks:

Her workout routine relied more on plank training.Planks are by far the best move for women to get sexy, flat abs like Megan.

A short ab circuit:

After crushing her abs with planks, she would then spend 15-20 minutes doing a circuit that involved knee ups, leg swings, and ball leg lifts.The idea is to do 3-4 different exercises back-to-back, rest 30-60 seconds, then do it again. Repeat for 15-20 minutes. It`s hard but it`s worth it!

Old School Stationary Bike:

She then took advantage of the increased heart rate by finishing off with 30 minutes of cycling. This was done with low intensity because if you do low intensity on long periods of time it`s a better technique to get lean than a short period with high intensity.


Megan Fox Diet Plan:


Megan eats whole food sources instead of processed foods and avoids grains. This is similar to what many people call the “Paleo Diet” which is similar to eating like our ancestors.

Avoid Grains:
“Hunters and Gatherers ate fruits and vegetables as their carbohydrates. The human body was meant to eat fruits and vegetables, not grains.”

Natural Sources of Protein:
Things like nuts, eggs, and meat are a great source of protein.

Fats Are Good:
Megan Fox’s diet had a good amount of fat. She ate an ounce of almonds and a few eggs ever day while preparing for her role in Transformers.
She just stuck to whole foods without eating grains

7 Secrets Diet

Breakfast: Omelet with spinach, onion and mushroom

Morning snack: Goat yogurt with blueberries

Lunch: Green salad with free-range chicken and avocado- you can use a substitute if you don’t eat chicken!

Afternoon snack: Hummus with crudités

Dinner: Baked salmon with asparagus and caper lemon sauce, Spinach salad with fresh raspberries, 1 glass Pinot Noir- You can use substitutes for the salmon as well!

Dessert: Feta, toasted walnut and fresh pears

3 Day Chem Breakdown Diet

Apparently this diet makes you lose 5 pounds in 3 days.

Day One:

Breakfast- 1/2 a grapefruit, 1 slice of whole wheat toast, 1 tablespoon peanut butter, black coffee or tea

Lunch- 1/2 cup of tuna or sub, 1 slice of whole wheat toast, black coffee or tea

Dinner- 3 oz of any meat or sub, 1 cup of string beans, 1 cup of carrots, 1 small apple, 1/2 cup of vanilla ice cream!

Day Two:

Breakfast- 1 hardboiled egg, 1 slice whole wheat toast, 1/2 of a banana, black coffee or tea

Lunch- 1/2 cup lite cottage cheese, 5 saltines 

Dinner- 2 hot dogs are sub, 1 cup of cabbage or broccoli, 1/2 cup carrots or turnip greens, 1/2 banana, 1/2 cup vanilla ice cream

Day Three:

Breakfast- 1 hardboiled egg, 1 slice of wheat toast, black coffee

Lunch- 1 slice of low cal cheese, 5 saltines, 1 small apple, black coffee or tea

Dinner- 1 cup of tuna or sub, 1 cup of carrots or beets, 1 cup of green beans or cauliflower, 1 small apple, 1/2 cup vanilla ice cream

5 Factor Diet

Many celebrities do this diet, like Miley Cyrus
(I am OBSESSED with her body!!)

Diet Guidelines:

The 5 factor is based on eating small but frequent meals. Each should comprise; a lean protein, low-GI carbohydrate, adequate fiber, “good fats”, and a sugar-free beverage.

Key foods: 

For protein: Chicken, turkey, cottage cheese, or egg whites

For fiber: Go for colorful fruits or veggies like peas and apples

Healthy fats: Like extra virgin olive oil or salmon

Sugar free drinks: Water, green tea, coffee

Typical Meal Plan On 5 Factor: 

Breakfast: French toast 5 factor style. In a nonstick skillet, heat 2 pieces of whole-grain bread dipped in egg whites. Top with 1/8 cup of nonfat ricotta and cinnamon. Or try 1 cup of Kashi GoLean in 1 cup of nonfat milk.

Snack: A berrie smoothie

Lunch: Curried Chicken salad- Chicken breast non fat yogurt and a slice of no flour bread

Snack: veggie salami, non fat cheese, and 1 brown rice cake

Dinner: Lemon salmon- Salmon, Quinoa, and a side salad

10 Day Diet

Adriana Lima Diet Plan

Breakfast: Typically Adriana eats either egg whites, oatmeal and raisins, or muesli with plain yogurt for breakfast. Along with whatever she picks to eat she has some coffee with skim milk in it!

Lunch: A portion of any meat (fish, turkey, beef) with some vegetables!

Snacks: Raw veggies such as cucumbers and carrots. She does indulge her sweet tooth with chocolate too! She also has a daily spoonful of raw honey explaining “it helps your immune system.”

Dinner: A small salad. She said she sleeps better at night if she eats light!

Miranda Kerr Diet Plan

Breakfast: Typically Miranda Kerr usually has fresh fruit salad with yogurt and muesli OR 2 slices of rye toast with avocado and boiled eggs. She drinks water with lemon and ginger

Morning snack: Pecans or almonds with green tea

Lunch: Fresh tuna salad with spelt crispbreads and water with lemon or dandelion tea

Snack: Fresh fruit or nuts

Dinner: “Either a salmon steak or other fish or Lamb Loin chops or a piece of steak with vegetables or salad.  I don’t eat a lot of potato, but I eat heaps of greens and sweet potato and pumpkin roasted.” Cup of Green tea with ginger

Diet Vs Disorder; Which is you?

Crash Diet: A crash diet is a diet which is extreme in its nutritional deprivations, typically severely restricting calorie intake

Eating Disorder: a derangement or abnormality of function; a morbid physical or mental state.

 A serious disturbance in eating behavior, such as extreme and unhealthy reduction of food intake or severe overeating. Eating disorders are usually accompanied by feelings of extreme concern or distress about body shape or weight.

any psychological disorder characterized by abnormal eating habits

LEARN THE DIFFERENCE 

Eat Clean

Eating clean is something health conscious people do and body builders. It’s better for your body, health, and diet. 

Stay away from processed foods. If it comes out of a box, don’t eat it. IF it comes from earth go for it.
Avoid refined sugar (white bread, white rice, white flour)
The only ingredient in the food.. should be the food itself.
No alcohol or soda
Try to combine lean protein with complex carbs during meals
Eat fresh fruits and veggies
List of some clean foods:
Lean beef
Chicken breast
Turkey breast
Fresh fish
Eggs
All fruits and veggies must be fresh. No canned stuff
Plain nuts such as almonds and walnuts
Sugar-free natural peanut butter
Chickpeas
Extra Virgin Olive Oil
Almond Butter
Flax Seed Oil
Safflower Oil
Ezekiel Bread
Oats
Brown rice
Lite cottage cheese
Egg beaters
You get the idea.
Try eating every 2-3 hours
Avoid saturated fats and trans fat. Eat healthy fats
Avoid all junk food, obviously
Eat proper portion sizes
Drink 8 cups of water a day

Benefits:

Fat loss
Weight loss
Increased energy
Clearer skin
Shinier hair
Better sleep
Increased mental well being

Healthy 5 Day Diet Plan

Healthy 5 Day Diet Plan:


This is for those of you who are strong enough to eat healthy, this is one of the few diets I will post that would not be frowned upon by a doctor.

Day One:
Breakfast; Small Bowl breakfast cereal with skim milk - 200 calories, Fruit Juice unsweetened - 60 cals
Lunch; 1 large banana- 100 calories, 1 orange- 80 calories
Snack; Non fat vanilla yogurt- 50 calories, Fruit- 40 calories
Dinner; Vegetable curry with fried rice- 700 calories
Daily Total= 1230 calories

Day Two:
Breakfast; 1 hard boiled egg- 70 calories, 2 slices wholemeal toast with thin smear butter - 200 cals, Large slice melon - 47 calories
Lunch; Baked potato with 100g “Heinz” baked beans - 300 cals, 1/2 cup cottage cheese- 110 calories
Snack; 1 special K bar- 90 calories
Dinner;  Pasta Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories ( 250 average ), 1 banana- 100
Daily Total= 1167

Day Three:
Breakfast; Tinned Tomatoes 100g - 16 calories, 2 slices wholemeal bread/toast with little butter & jam - 220 calories, Piece of fruit or fruit juice 50 cals
Lunch; Cream of Mushroom soup - 96 calories, Slice of bread with butter- 108 calories
Snack; Baked chips- 120, fruit- 80 calories
Dinner; Chicken soup or chicken substitute (roughly 120-150), Vegetables- 80
Daily Total= 920 calories

Day Four
Breakfast; Small bowl of breakfast cereal with skim milk- 200 calories, unsweetened fruit juice- 60 calories
Lunch; Lean cuisine spinach and mushroom pizza- 310 calories, fresh vegetables- 80 calories
Dinner; Anything you want to eat for 434 calories
Snack; Low fat yogurt- 60 calories, piece of fruit- 50 calories
Daily Total= 1194

Day Five
Breakfast; Muesli with skim milk in a small bowl- 350 calories, unsweetened fruit juice- 60 calories
Lunch; “Ross” french bread pizza 150 grams- 300 calories, Mixed salad large portion- 80 calories, An apple- 110 calories
Dinner; Birds eye cheese and broccoli side dish- 225 calories, 1 large banana- 100 calories
Daily Total= 1225

You can repeat this if you would like or switch it up. Many factors play into weight loss so please don’t ask how much you can lose on this. 

The Metabolism Diet

The Metabolism Diet


Day One:
Breakfast- Black coffee or plain tea
Lunch- 1 hard boiled egg, 1 cup cooked spinach
Dinner- 1 lettuce and celery salad with either fish or meat substitute

Day Two:
Breakfast- Black coffee or plain tea with 1 water cracker
Lunch- 1 lettuce and celery salad with 1 4oz cod or meat substitute
Dinner- 4-5 oz of tuna or 1 cup of carrots and 1 celery stalk

Day Three:
Breakfast: Black coffee or plain tea with 1 water cracker
Lunch: 1 hard boiled egg, 1 cup green beans, 1 cup tomatoes
Dinner: 2 cups of green bean tomato salad

Day Four:
Breakfast: Black coffee or plain tea with 1 water cracker
Lunch: 1 hard boiled egg and one cup of baby carrots
Dinner: 1 low fat yogurt, 1 low fat string cheese, 1/2 cup fruit salad

Day Five:
Breakfast: Black coffee or plain tea with 1 raw carrot and warm water with lemon
Lunch: 1 grilled fish or meat substitute with tomato and lettuce salad
Dinner: Green salad and a baked potato

Day Six:
Breakfast: Black coffee or plain tea
Lunch: 1 3-5 oz broiled chicken without skin or meat substitute
Dinner: 1 hard boiled egg and 1 raw carrot

Day Seven:
Breakfast: Tea with lemon
Lunch: 1 cup of fruit with fish or meat substitute
Dinner: 1 cup of lettuce, 1/2 cup of strawberries, 4-5 oz of tuna or meat substitute
 * this diet is very low calorie and no doctor or nutritionist would recommend this!

Height VS Weight Chart

Just a healthy reminder: Binges

If you are going to binge make sure you get a small amount of several foods instead of a little bit of one thing because then you will get more and more of it until you are full. Also do not eat foods that are heavy like meat or pasta stick to light veggies like celery as you will find out just how quickly you can make yourself throw up as you will be seriously nauseated and will feel like shit if you eat too heavy after a long time of restricting. 

Just a friendly reminder and tip!