Eat Complete To Lose Weight - Volume 1

The information contained in this report is strictly for informational purposes. You should consult your physician before beginning any new nutrition, exercise, or dietary supplement program. This information is not meant to provide medical advice. Specific medical advice should be obtained from a licensed health-care practitioner.

*** Print the entire ebook, punch holes and put in a 3 ring binder. Carry it with you at all times. It will help as a reminder and you’ll also be able to make entries in your chart area.

Contents

What we have been taught ……………………………………………………..	3
Alkaline Acid ………………………………………………………………………	4
Meat …………………………………………………………………………………	6
Dairy .……………………………………………………………………………….	7
Sugar ……………………………………………………………………………….	8
Phytonutrients …………………………………………………………………….	9
Fiber …………………………………………………………………………………	11
Essential Fatty Acids …………………………………………………………….	12
Calcium …………………………………………………………………………….	13
Exercise …………………………………………………………………….………	14
Metabolism ………………………………………………………………………..	15
Shopping list ………………………………………………………………………	17
Meal suggestions …………………………………………………………………	28
Daily Progress Chart ……………………………...………………………….…..	19
Conclusion …………………………………………………………………………	20

Eat Complete To Lose Weight - Volume 1

What we have been taught

Most people in the US have been raised and taught to eat large quantities of nutrient deficient, high calorie, low fiber, low protein foods. More and more North Americans are “Super sizing” their meals and exercising less.

With all the advertising mediums shoving this concept down our throats, it’s accepted to eat more and get the “full” feeling.

Being “full” with empty calories is the path to health and disease complications down the road.

We have all heard and know the main complication from eating too much junk food. Complications such as: Heart disease, cancer, diabetes and obesity to name a few. Take obesity for example, there are many complications a person can get due to being over weight: Gallstones, Cancer, diabetes, restrictive lung disease, sleep apnea, hypertension, arthritis and gastrointestinal disorders. And we all know about the obesity problem with our children these days.

It’s hard to change eating patterns and habits when you’ve been raised and bombarded by advertisements on burgers, pizza, fried foods, soda, candy and ice cream.

One of the most important factors to achieving your goal starts with self talk. Thoughts precede moods and if you tell yourself negative things then guess what, you’ll get negative results and put yourself in a “down”, or negative mood. All day long we are constantly talking to ourselves and that talk must be positive.

“Triggers” are what you should be very aware of, a “trigger” is when you’re aware that you’re about to do something negative (say put some food in your mouth) and you set off a triggered thought (self talk) and tell yourself “don’t do it”, or “stop”, etc. The more positive self talk you give yourself all day long, the better chances you’ll have of listening to yourself and getting the results you want. The more you do this the easier it will get.

Take a 3 x 5” index card and write on it “ NO SWEETS” “NO SODA” “NO FRIED” and carry it with you at all times.

You can change your current eating habits and you must if you want to live longer and healthier.

Alkaline and Acid

Eat Complete To Lose Weight - Volume 1

Most people who suffer from unbalanced pH are acidic. This condition forces the body to borrow minerals—including calcium, sodium, potassium and magnesium—from vital organs and bones to buffer (neutralize) the acid and safely remove it from the body. Because of this strain, the body can suffer severe and prolonged damage due to high acidity—a condition that may go undetected for years.

A recent study conducted at the University of California, San Francisco, on 9,000 women showed that those who have chronic acidosis are at greater risk for bone loss than those who have normal pH levels. The scientists who carried out this experiment believe that many of the hip fractures prevalent among middle-aged women are connected to high acidity caused by a diet rich in animal foods and low in vegetables. This is because the body borrows calcium from the bones in order to balance pH. — American Journal of Clinical Nutrition

What causes us to be Acidic?

The reason acidosis is more common in our society is mostly due to the typical American diet, which is far too high in acid-producing animal products like meat, eggs and dairy, and far too low in alkaline-producing foods like fresh vegetables. Additionally, we eat acid-producing processed foods like white flour and sugar and drink acid-producing beverages like coffee and sodas. We use too many drugs, which are acid-forming; and we use artificial chemical sweeteners like NutraSweet, Equal, or aspartame which are extremely acid-forming. One of the best things we can do to correct an overly-acid body is to clean up the diet and lifestyle. An over-acidic body leads to sickness and disease. Refer to the chart on the following page.

Water: Drink filtered water

Have you ever paid attention to the quality of your water? Have you ever noticed that some days it tastes like it has a lot of chlorine in it and the next day it has a slightly different taste? Visit these two governmental links and ask yourself if it’s worth investing in a water filter or not.

Recommended site:

http://www.cdc.gov/ncidod/dpd/parasites/cryptosporidiosis/default.htm

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Eat Complete To Lose Weight - Volume 1

lkaline & Acid chart

ALKALIZING FOODS VEGETABLES Garlic Asparagus Fermented Veggies Watercress Beets Broccoli Brussel sprouts Cabbage Carrot Cauliflower Celery Chard Chlorella Collard Greens Cucumber Eggplant Kale Kohlrabi Lettuce Mushrooms Mustard Greens Dulce Dandelions Edible Flowers Onions Parsnips (high glycemic) Peas Peppers Pumpkin Rutabaga Sea Veggies Spirulina Sprouts Squashes Alfalfa Barley Grass Wheat Grass Wild Greens Nightshade Veggies FRUITS Apple Apricot Avocado Banana (high glycemic) Cantaloupe Cherries Currants Dates/Figs Grapes Grapefruit Lime Honeydew Melon Nectarine Lemon Peach Pear Pineapple All Berries Tangerine Tomato Tropical Fruits Watermelon PROTEIN Eggs Whey Protein Powder Cottage Cheese Chicken Breast Yogurt Almonds Chestnuts Tofu (fermented) Flax Seeds Pumpkin Seeds Tempeh (fermented) Squash Seeds Sunflower Seeds Millet Sprouted Seeds Nuts OTHER Apple Cider Vinegar Bee Pollen Lecithin Granules Probiotic Cultures Green Juices Veggies Juices Fresh Fruit Juice Organic Milk (unpasteurized) Mineral Water Alkaline Antioxidant Water Green Tea White Tea Herbal Tea Dandelion Tea Ginseng Tea Banchi Tea Kombucha SWEETENERS Stevia SPICES/SEASONINGS Cinnamon Curry Ginger Mustard Chili Pepper Sea Salt Miso Tamari All Herbs ORIENTAL VEGETABLES Maitake Daikon Dandelion Root Shitake Kombu Reishi Nori Umeboshi Wakame Sea Veggies

ACIDIFYING FOODS FATS & OILS Avocado Oil Canola Oil Corn Oil Hemp Seed Oil Lard Olive Oil Safflower Oil Sesame Oil Sunflower Oil FRUITS Cranberries Orange GRAINS Rice Cakes Wheat Cakes Amaranth Barley Buckwheat Corn Oats (rolled) Quinoi Rice (all) Rye Spelt Kamut Wheat Hemp Seed Flour DAIRY Cheese, Cow Cheese, Goat Cheese, Processed Cheese, Sheep Milk Butter NUTS & BUTTERS Cashews Brazil Nuts Peanuts Peanut Butter Pecans Tahini Walnuts ANIMAL PROTEIN Beef Carp Clams Fish Lamb Lobster Mussels Oyster Pork Rabbit Salmon Shrimp Scallops Tuna Turkey Venison PASTA (WHITE) Noodles Macaroni Spaghetti OTHER Distilled Vinegar Wheat Germ Potatoes DRUGS & CHEMICALS Chemicals Drugs, Medicinal Drugs, Psychedelic Pesticides Herbicides ALCOHOL Beer Spirits Hard Liquor Wine BEANS & LEGUMES Black Beans Chick Peas Green Peas Kidney Beans Lentils Lima Beans Pinto Beans Red Beans Soy Beans Soy Milk White Beans Rice Milk Almond Milk

Suggestion: Concentrate on eating more items from the “Alkalizing Foods” side of the chart. Countless sicknesses and disease come from too much acid in the body. Purchase a water filter. Drink 6-8 glasses of ice-cold water a day. Drink a large glass of orange juice in the morning.

Eat Complete To Lose Weight - Volume 1

Meat

Many studies have shown that animal protein’s effect on cholesterol may be extremely detrimental to one’s health.

Fears of cholesterol and high amounts of fat have turned more people on to chicken than ever before. Many people began eating more chicken and less red meat believing that chicken is a healthier and smarter choice. Unknowing consumers will be surprised to learn that chicken is not a low-fat food, as even light, skinless chicken derives almost 18% of its calories from fat, while skinless roast dark chicken is 32% fat! Reports also show that the cholesterol content of chicken can be comparable to beef at 25 milligrams per ounce. A lower-fat alternative? Possibly, depending on which cut of beef one compares his chicken to, but chicken is definitely not a low-fat food!

The U.S. Center for Disease Control (CDC), Enteric Diseases Branch, has concluded that sub therapeutic amounts of antibiotics added to animal stock feed have subsequently caused animals to develop highly resistant strains of bacteria which are then passed on for human consumption in all meat products. In fact it's estimated that 20-25 percent of all bacterial illnesses (and perhaps 50% of all food poisoning) in the U.S. stem directly from antibiotic-resistant strains of bacteria and the consumption of meats. (New England Journal of Medicine Vol 243, p.617-621, 1984)

Red meat and cow's milk are unhealthy for human consumption for several reasons, mostly because cows are raised in unhealthy conditions. They're pumped full of illegal hormones, they are actually fed chicken litter and ground up diseased animals as part of their meals, and they are raised on feed that's typically laced with heavy metals (cadmium and lead) as well as pesticide residues. When you eat beef, you're eating all this, second-hand style. The cow ate it first, stored it in its tissues, and then you ate it. Many of these chemicals, by the way, tend to concentrate in animal fat tissues, so the juicier your hamburger, the more toxic substances it's likely to contain.

In our meat industry, what are cows fed before they go to market? The cow didn’t eat another cow to get protein to form its muscle and mass. The cow ate grass (phytonutrients) and/or grains.

Suggestion: Reduce meat intake to only one meal per day. If you’re a 3 times a day meat person, cut it to one time a day. Try to buy grass fed.

Recommended site: http://www.dietandcancerreport.org

Eat Complete To Lose Weight - Volume 1

Dairy

For those worried about getting calcium in a dairy-free diet, don't believe the hype from the milk industry. There are better choices for dietary calcium. Broccoli, spinach and beans have as much, if not more protein and calcium than meat.

Beans, green vegetables, oranges and sesame seeds contain a lot of calcium that the body retains better.

Although milk and foods made from milk are the only noteworthy natural sources, lactose is often added to prepared foods. It is important for people with very low tolerance for lactose to know about the many foods that contain lactose, even in small amounts. Grocery items that may contain lactose include:

LACTOSE CONTENT OF COMMON DAIRY FOODS

PRODUCT                                           LACTOSE IN GRAMS

Whey, dry (1 oz.)..................................................... 19-22
Milk, acidophilus skim (1 cup).................................. 11
Yogurt, whole milk (1 cup)....................................... 10-12
Milk, whole (1 cup)................................................... 9-14
Buttermilk (1 cup).................................................... 9-11
Ice Milk (3/4 cup)..................................................... 8
Yogurt, low fat (1 cup).............................................. 5-18
Velveeta cheese (11/2 oz.)..................................... 4
Ice Cream (3/4 cup)................................................ 3-7
Orange sherbet (3/4 cup)........................................ 1-2
Half-and-Half, cream, or sour cream (2 Tbs.)......... 1
Most hard cheeses (11.5 oz.)................................. 1
American cheese, pasteurized processed (1'/2 oz.). 0-5
Ricotta cheese (1/2 cup).......................................... 0-6
Cottage cheese, creamed (1/2 cup)......................... 0-3
Cream cheese (1.5 oz.)........................................... 0-1
Butter or margarine (1 Tbs.).................................... 0

Suggestion: Minimize your dairy intake to only fat-free or if you do indulge then make it only 1 meal a day. If you drink milk minimize to 1 - 2 glasses (organic brand) of “Fat Free” a day. Try and substitute with rice or almond milk.

Eat Complete To Lose Weight - Volume 1

Sugar

The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and a plethora of microwave meals.

Along with inactivity, energy-dense foods (in which sugar is usually a big player), say the nutritionists, are at the heart of the obesity upsurge leading to the diabetes problem.

In addition to throwing off the body's homeostasis, excess sugar may cause significant health problems.

Suggestion: There is no nutritional value in sugar. Try to reduce a direct intake of sugar and artificial sweeteners (aspartame). Remove all sweets from your home to reduce the temptation.

Stevia is an excellent natural substitute for sugar. Stevia is of the Composite family, related to lettuce, marigold and chicory. It was "Officially" discovered in the late 19th century by Dr. Moises Santiago Bertoni. He was given samples of the plant and he reported that "one small piece of the leaf will keep the mouth sweet for an hour". He named the plant Stevia Rebuadiani Bertoni in honor of a Paraguayan chemist name Rebaudi. Bertoni found that the Guarani Indians had been using the leaves of the plant to sweeten bitter teas and as a sweet treat. It can be purchased at all health food stores.

Recommended site: http://www.stevia.net

Agave is another excellent alternative to sugar. Agave nectar is a 100% natural fructose sweetener, extracted from the agave plant. It is sweeter than refined sugar (approximately 1.4 times), offering an equivalent sweetness for nearly half the amount of calories. It has a low glycemic index. It can be purchased at all health food stores.

Eat Complete To Lose Weight - Volume 1

Phytonutrients

Did you know that the current nutritional guidelines recommend that you eat five to nine servings of fruits and vegetables a day? It is not difficult to understanding the health benefits of eating fruit and vegetables. Most of us have known for years that a diet rich in plant foods will provide us with countless vitamins and minerals, as well as fiber. But what may not be as widespread is the fact that fruit and vegetables are also loaded full of natural digestive enzymes and phytonutrients, substances that also significantly contribute to our good health.

"Phyto" is a Greek word that means plant and phytochemicals are usually related to plant pigments. So, fruit and vegetables that are bright colors - yellow, orange, red, green, blue, and purple - generally contain the most phytochemicals and the most nutrients.

Since so many plants are food for humans, it's no wonder that scientists have found that phytonutrients can prevent and relieve a variety of diseases in humans as well as boost our immune system.

Phytonutrients can also lower cholesterol, reduce blood pressure, detoxify blood, relieve allergies and are extremely powerful antioxidants.

Phytochemicals have proven to be beneficial in many ways. They may serve as anti-oxidants in a bodily system when required; for example, the phytochemical beta-carotene can metabolize to create vitamin A, a powerful anti-oxidant. Additionally, phytochemicals may enhance immune response and cell-to-cell communication, allowing for the body's built- in defenses to work more efficiently. Phytochemicals may even alter estrogen metabolism, cause cancer cells to die (apoptosis), repair DNA damage caused by smoking and other toxic exposure, and detoxify carcinogens by working with bodily enzymes.

Goji berries

The Goji Berry is loaded with nutrients and powerful Antioxidants. The Goji Berry contains 18 Amino Acids, 21 Trace Minerals, and is also high in Beta Carotene, Iron, and Vitamin C! The 13 % protein in the Goji Berry is higher than whole wheat, and displays an insulin-like action that is effective in fat decomposition.

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Eat Complete To Lose Weight - Volume 1

he Goji Berry is loaded with many other vitamins and minerals including Calcium, Magnesium, Vitamins B1, B2, B6, and Vitamin E. Truly an incredible food and the best part is the Goji Berry tastes great, they’re sweet and delicious. The texture is similar to raisins.

Recommended site: http://www.tkqlhce.com/click-2787320-10443919

Search: Goji

Suggestion: Make a large salad the “The Main Course” with no meat, a light dressing (watch for poly and trans fats on labels). You’ll cancel the effect and benefits if you use a high fat dressing and meat. Use romaine lettuce, spinach, broccoli, red leaf and tomatoes. Eat as much salad as you want. It’s easy to eat a whole head of romaine in one setting as a snack. Snack on Goji berries a couple of times a day.

Eat Complete To Lose Weight - Volume 1

Fiber

We all know the benefits of fiber. Fiber not only promotes health, it also helps reduce the risk for some chronic diseases. For instance, fiber prevents constipation and hemorrhoids. Fiber is also linked to prevent some cancers especially colon and breast cancer. In addition, fiber may help lower the LDL cholesterol (the Bad cholesterol) and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes.

Only plants produce fiber. No matter how chewy or "tough" animal products may be, they do not contain fiber.

• Insoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water. It has a good laxative action.

• Soluble fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it does dissolve in water. It has a beneficial effect on body chemistry, such as lowering blood cholesterol and blood sugar levels.

Suggestion: When you consume plant foods like vegetables, fruits and beans, you naturally get significant amounts of fiber naturally. Eat as much vegetables and fruits as you can. A good fiber additive is acacia, it’s natural and has the same qualities as the over the counter fiber additives (psyllium husk) but without the flatulence causing side effects they may have.

Recommended site: http://www.helpforibs.com/shop/suplmts/acacia.asp

Eat Complete To Lose Weight - Volume 1

Essential Fatty Acids

Essential Fatty Acids (EFAs) are necessary fats that people cannot synthesize, and must be obtained through a natural diet. EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids. There are two families of EFAs: Omega-3 and Omega-6.

These essential EFA's perform several important functions without which our bodies would be challenged to maintain good health.

EFA's increase your metabolic rate, improve metabolism, increase vital oxygen uptake, increase energy production, and their derivatives are components of membranes that surround each of your cells. Lack of EFA's can cause your cells to "leak", allowing toxic substances to easily enter (one of the ways we get cancer) while suffering the loss of beneficial nutrients.

EFA's are required for the transport and metabolism of cholesterol and triglycerides. EFA's can lower cholesterol by 25% and high triglycerides by 65%. EFA's are also required for the normal development of the brain. In the adult, EFA's are essential for efficient brain function, especially the EFA linolenic acid...Omega 3.

Flax is one of the best sources of Omega 3. Ground flax seed (golden) and flax oil (cold pressed) is a good way to get your essential fatty acid.

Suggestion: Take the Flax oil and cottage cheese mixture: ½ cup and 1 tablespoon to every 100 pounds of body weight (if your weight is under 200 lbs. take at least 2 tablespoons – from Dr. Johanna Budwig’s diet, page 27).

Grind flax seed in a coffee grinder and sprinkle it in yogurt, on cereal, on a salad or whatever you want, but grind the amount you’re going to use because grinding flax seed and storing it away (even refrigerated) loses the potency of the flax.

*** Organic Olive Oil and Cod Liver Oil are excellent sources of EFA’s (Take a spoonful a day).

Eat Complete To Lose Weight - Volume 1

Calcium

The major cause of osteoporosis today is a negative balance of calcium in the body. A negative balance is when more calcium is excreted from the body than is being absorbed. A positive balance is when more calcium is absorbed by the body than is being excreted.

High acidity in the body from too much animal protein, fried foods, salt, caffeine, nicotine and refined sugar can cause the body to react and neutralize the over-acidic state by robbing calcium from the bones.

Many people have been taught that the more milk, cheese and supplements you take the better off they are. The truth is green vegetables, oranges, beans and sesame seeds contain high amounts of calcium. Calcium retention is better when you don’t consume high amounts of animal food, sugar, caffeine, salt and fried foods.

It has been found that people that consume more fruits and vegetables have stronger bones. Not only are fruits and vegetables high in potassium, magnesium and calcium, but they are also alkaline which promotes calcium retention and a positive balance of calcium in the body.

Some Good Food Sources of Absorbable Calcium

Type of Food & Amount	Calcium per Serving (mg)	Percent Absorbed	Amount Absorbed per Serving (mg)
Low fat plain yogurt (1 cup)	448	32	144
Fruit flavor low at yogurt (1 cup)	338	32	108
Milk, skim (1 cup)	316	32	101
Milk, 2% fat (1 cup)	285	32	91
Orange juice, calcium fortified (1 cup)	300	25	75
Cheese, mozzarella, part skim (1.5 ounces)	310	32	100
Soymilk, calcium fortified (1 cup)	300	24	72
Chinese Mustard Greens, cooked (0.5 cup)	211	40	85
Chinese Cabbage, cooked (0.5 cup)	79	54	43
Sardines, canned in oil (3 ounces)	324	27	88

Eat Complete To Lose Weight - Volume 1

Exercise

Commit to a specific schedule. When you fail to plan you plan to fail. Don’t try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don’t think you’re guilty? If you’ve ever told yourself “I’ll workout as soon as I get some time”, you were in direct violation of this key principle.

In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you

will want to be following your exercise program at least 3 days per week.

As soon as you wake up in the morning, do a routine set of exercises. Take 5 to 10 minutes and try to break any kind of sweat.

Always, before you take on any new exercise program, consult you physician, especially if you have a medical condition.

Suggestion: Sweating is one of the best ways to “detox” your body

• Do sit ups, “push ups” and stretch (see links below).

• Walk fast for 10 minutes. If you can’t walk outside set up an oval track in your home where you have some long stretches (20+ feet) where you can walk at a brisk pace and get your heart rate up.

• Try to do any activity that will make you perspire a little.

• “Rebounding” for 3-5 minutes is an excellent way to “break a sweat” and get the circulation going.

Recommended sites:

http://www.nismat.org/traintip/runner/stretch.html

http://familydoctor.org/online/famdocen/home/seniors/staying/754.html

(Nice videos at this site) http://homegarden.expertvillage.com/interviews/stretching.htm

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Eat Complete To Lose Weight - Volume 1

etabolism

No matter how you look at it, losing or gaining weight always boils down to calories digested versus calories burned. The key factor to managing your weight is to monitor the number of calories you take in, and make sure you are “burning” the appropriate number of calories to maintain or lose your desired weight.

If you want to lose weight, then you have to increase the calories burned off and this requires exercising.

Natural laws of weight loss:

1) Eat at least three meals per day (5 to 6 small meals) - preferably more frequent every 2-3 hours eat a snack (just one handful).

2) Have breakfast (always) to start your metabolism, a substantial lunch, and a smaller dinner.

3) No late-night snacking, if you do, make it a small yogurt or a handful of nuts.

4) Drink pure filtered water - at least four to eight glasses per day, or more if possible.

5) Take a good daily Multi Vitamin and, preferably, a compound Antioxidant daily.

6) Avoid caffeine, cola drinks, and other pop, even if they are diet.

7) Drink diluted fruit juice and herbal teas, i.e. Ginseng, Chamomile and Peppermint.

8) Get at least eight hours of sleep - this will help the body to repair itself and give you energy for the next day.

9) Decrease your intake of table salt by switching to a low sodium replacement or potassium chloride and by using more herbs and spices.

10) Not too much alcohol - a glass of Red wine before dinner for relaxation is OK. Red wine is also good for your blood.

1

Eat Complete To Lose Weight - Volume 1

0 steps to Weight Loss and better health:

1. First thing you have to do is get all the bad foods out of your house. Get rid of the: sweets, candy, cakes, chips, soda etc. If you don’t have the temptations all over the house when you’re in a good mood, bad mood or bored to eat, it will make it a lot easier. If you have children and you let them indulge, then at least put all “junk food” in one location (in the pantry or a specific cabinet), don’t have it all over the house so it’s easy to have “slip ups”. Reduce: Meat, Dairy and Sugar.

2. Reminders and Triggers: As a reminder, make a sign and tape it to your refrigerator “Salad is the main dish” and /or “Reduce Meat, Dairy and Sugar”. Let’s reiterate about “Triggers”. Triggers are what you should be very aware of, it’s when you’re in a good mood, bad mood or just bored when you start putting food in your mouth. Trigger #1: When you have the thought or urge to go for some junk food, trigger this thought and tell yourself this: “I know this is bad for me”, or “Don’t do it”, try to do the “count to 5” trick but count to 60 instead. Trigger #2: Say you’ve had a “slip up”, you didn’t listen to Trigger #1, you drank a soda, a piece of cake, some chips etc. and you’re thinking to yourself and telling yourself you messed up and shouldn’t be eating this, stop where you are and say: “Stop, throw it away” and immediately throw it in the trash or down the disposal. Or “These chips will go to my hips” or “Once this junk food passes my lips it will stop at my hips”. You are going to slip up once in awhile, but when you do just get right back on the program.

3. Let plant food (phytonutrients) be the main dish. Try to eat ¾ - 1 pound of a combination of lettuce (Romaine – has excellent nutrients), spinach, broccoli, ice berg lettuce, etc. per day. Eat as much as you want.

3. Purchase a water filter.

5. Eat as much fruit as you want. (Eat a banana and an orange daily)

5. Eat beans, lentils and/or legumes daily ( ½ cup).

5. Nuts and seeds (raw: almonds, sunflower, pumpkin, sesame) (not more than ¼ cup daily)

Start out slowly. If you eat meat 3 meals a day, cut it down to one meal a day, or if you’re currently one meal a day, then cut it 3 meals per week. You’ll be surprised how easy it is. On your “Shopping list”, buy a few of the items initially and work more and more of them in gradually.

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Eat Complete To Lose Weight - Volume 1

hopping list

Fruits (Organic if possible) (All dried fruits make a great snack) (Eat fruits separately)

Oranges, Apples, Bananas

Blueberries / Goji berries

Grapes (yellow, red and black)

Figs and raisins

Prunes

Vegetables & beans (fresh and organic if possible)

Romaine lettuce

Broccoli

Spinach

Tomatoes

Green beans

Red beans (canned organic)

Lentils (canned organic)

Legumes (canned organic)

Cheese, seeds, nuts, oil & bread

Cottage cheese (“low fat”)

Yogurt (low fat or “fat free”)

Flax seed (golden) (grind in coffee grinder)

Flax seed oil (“Barlean’s”)

Olive Oil

Sesame seeds (Health Food store)

Sunflower seeds (raw) (Health Food store)

Almonds (raw or roasted light salt) (Health Food store)

Whole-wheat pita bread or whole wheat/multi grain bread

Shiitake mushrooms

Tea & dressing

Green tea or White tea: (White tea has more antioxidants)

“Bigelow” Green tea “in the Japanese style” All food stores

Balsamic vinaigrette: *** Watch for trans and polyunsaturated fats.

Supplements & Drinks

“Green drink” (All health food stores) (Consult with your physician first on all green vegetable products.)

Fruit juices: Cranberry/grape or cranberry

Acacia: http://www.helpforibs.com/shop/suplmts/acacia.asp

(Acacia is an excellent alternative fiber source compared to psyllium husk with much less flatulence)

Eat Complete To Lose Weight - Volume 1

Daily meal suggestions

Breakfast (Always eat breakfast whether it’s just a banana)

Banana, pear or orange (daily) (always eat fruits with nothing else) or

Fat free yogurt with ground flax seed (1-2 tsp) or

Yogurt or

Banana, grapes, cantaloupe, oranges, papaya, figs (eat fruits alone) or

Low fat cottage cheese and flax oil or oatmeal & water no sweetener

Snack (Eat a snack every 2-3 hours – Just a handful)

Green tea or white tea (white has more antioxidants) (daily)

5-10 almonds (roasted sea/no salt) (daily) or trail mix or raisins (daily) or sunflower seeds or

“No fat” yogurt (daily) or Romaine lettuce and dip in humus or

A couple of spoonfuls of beans or lentils / snack on Goji berries or celery and almond butter

Flaxseed oil and cottage cheese combination

½ cup of cottage (preferably low fat) and 1 tablespoon flax oil per 100 pounds body weight (if you weigh 150 lbs. then take 2 tbsp) Mix cottage cheese and flax oil thoroughly in a cup or bowl, mixing the oil into the cottage cheese). Consume the mixture all at once or through the course of your day. (try to eat daily).

Lunch

Vegetable or bean soup and/or

Green salad (romaine and/or spinach), shiitake mushrooms, little or no cheese, no croutons, balsamic vinaigrette dressing/olive oil & flax oil combined or

Wheat pita stuffed with salad and spread with hummus spread or

Have a small snack for lunch

Dinner

Romaine salad, balsamic vinaigrette, some chicken or turkey or

Mixed green salad, shiitake mushrooms with balsamic vinaigrette

Broiled fish (tilapia or salmon)

Steamed green beans or broccoli or asparagus

Red grapes (just a small handful)

*** Always drink plenty of ice-water. With a higher fiber diet you should drink at least

8 – 10 (64 oz.) glasses a day. The more water you drink, the more water will be flushed through your system which will help reduce bloating. Remember, ice-water will get your metabolism going! *** NO MORE BIG MEALS, NO MORE OVEREATING! ***

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aily Chart/Diary

(Print this page and document everything you eat)

Date	Food	Alkaline/Acid	Weight

C

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onclusion

1. Get all the sweets out of your house (sweets, cookies, candy, cake etc.). Get the temptations out of the house. No more sweets, chips or pizza.

2. Stop drinking soda. No more fried foods.

3. Drink more ice-water 6-8 glasses (purchase a water filter). Your body is spending extra energy and burning calories to warm up the ice cold water in you body which is a metabolism booster.

4. Eat more alkaline foods (chart on page 10).

5. Good substitute snack when craving sweets (apples with peanut butter).

6. Reduce meats from 2-3 times a day to once a day (or none once in awhile).

7. Eat more fruit and veggies (snack on raw veggies).

8. Once a day (AM or PM) eat ½ cup cottage cheese with 3-4 tablespoons of Barlean’s flax oil. If you don’t like the taste add a tablespoon or two of applesauce.

9. If you drink coffee, get a low acid blend and drink only 1-2 cups a day maximum.

10. Drink 1-2 glasses of aloe vera juice a day. (Health food store)

11. Eat a handful of fruit for breakfast. Always have breakfast!

12. No more “big meals”. When you sit down for a meal, make it half the normal portion.

Your diet is something you can change. Always keep your “self talk” positively on your diet program. Keep your “index card” with you at all times. You’ll have some “off days”, but when you do, get back on your program and always look forward.

Get support from family and friends.

Your diet is everything, you can control what you put in you mouth. Feed your brain with positive thoughts constantly. Get support from family and friends. The more positive self talk you do everyday, the easier it will be to resist “junk foods”.

In order to beat the cancer and disease odds, you must clean up your diet. The reduction of meat, dairy and sugar will greatly turn the odds in your favor.

Be conscious of what you’re putting in your “gut”, if it’s good foods you’ll get good results, if it’s garbage you’ll get bad results.

Believe in yourself and get going to a healthier life!

Recommended diet & weight loss site: www.total-truth-about-abs.com

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(Pages 1-22 show above.)