This document provides meal plans and recipes for healthy eating. It includes:
1) Sample breakfast, snack, lunch and dinner menus that emphasize lean proteins, vegetables and fruits. The menus provide protein, vegetable and fruit options to choose from for each meal.
2) Notes on selecting lean meats and healthy fats. All nuts, seeds and nut butters must be raw.
3) A recipe for Almond Crusted Chicken that uses egg whites, almonds and seasonings to make a crunchy coating.
4) A recipe for Garlic Mashed Cauliflower that can be made to resemble mashed potatoes using cauliflower, onion, butter and garlic.
HOW TO LOSE WEIGHT FAST- LOSE WEIGHT FAST-WEIGHT LOSEBeneditoPaulo1
Are you struggling to lose weight? this book is packed with many useful tips to help you lose weight fast without compromising your health, you will learn how to plan your weight loss journey with the correct technique to de-stress for weight and so much more!
Best weight loss method with 100 % best natural Wright loss product ... Check inside the book thera are healthy tips for loss your heavy weight and burn your fat try that product ...
Struggling To See Results With Your Diet? Lose The Fat Forever By Learning The Secrets That Our Ancestors Knew To Maintain A Healthy And Fit Body!
Whether we like it or not, the health of our society is bad and getting worse. As technology continues to develop, convenience does as well and ordering food is literally as simple as the clicking of a button.
Long gone are the days of having to find your own food, let alone having to drive to a restaurant to get dinner.
Cooking dinner looks less and less appealing when compared to the food conveniences and choices amongst diners, catering services, fast food and takeout.
According to the Academy of Nutrition and Dietetics, diabetes is now the seventh leading cause of death, just in the United States alone.
Resolve to Lose Weight Massively Today! Inside this eBook, you will discover the topics about get healthy, be a winner, the facts about nutrition, health benefits besides weight loss to being fit. figure out when you start to burn fat and easy ways to eat healthy.
HOW TO LOSE WEIGHT FAST- LOSE WEIGHT FAST-WEIGHT LOSEBeneditoPaulo1
Are you struggling to lose weight? this book is packed with many useful tips to help you lose weight fast without compromising your health, you will learn how to plan your weight loss journey with the correct technique to de-stress for weight and so much more!
Best weight loss method with 100 % best natural Wright loss product ... Check inside the book thera are healthy tips for loss your heavy weight and burn your fat try that product ...
Struggling To See Results With Your Diet? Lose The Fat Forever By Learning The Secrets That Our Ancestors Knew To Maintain A Healthy And Fit Body!
Whether we like it or not, the health of our society is bad and getting worse. As technology continues to develop, convenience does as well and ordering food is literally as simple as the clicking of a button.
Long gone are the days of having to find your own food, let alone having to drive to a restaurant to get dinner.
Cooking dinner looks less and less appealing when compared to the food conveniences and choices amongst diners, catering services, fast food and takeout.
According to the Academy of Nutrition and Dietetics, diabetes is now the seventh leading cause of death, just in the United States alone.
Resolve to Lose Weight Massively Today! Inside this eBook, you will discover the topics about get healthy, be a winner, the facts about nutrition, health benefits besides weight loss to being fit. figure out when you start to burn fat and easy ways to eat healthy.
There are tons of reasons why obese or overweight people try to lose
weight. Some want to be healthier, to feel and look better while others
want to have more energy to accomplish their daily tasks.
No matter what the reason is, healthy weight management and
successful weight loss depend on sensible goals as well as
expectations. If you set goals for yourself, it is not impossible to meet
them and have the chance to maintain your weight.
Anyone can lose weight effectively. Get to know all your needed
information here.
The fitness eBook for essentials : The two types of exercise that everyone, regardless of age, size or ability, MUST do in order to lose weight and keep it off. (just one of these types of exercise won’t do… you must have both)
The 6 most effective forms of cardiovascular exercise
A favorite fat burning routine… and it only takes 30 minutes (and not a second more)
The truth about lifting weights… do you really need to at all?
2 forgotten forms of exercise that are less strenuous and highly energizing, yet extremely effective in toning and strengthening the entire body
How to get the most out of your exercise efforts and finally start seeing results and pushing past plateaus.
You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of a diet plan and then lose weight consistently after that. The first week is usually a loss of both body fat and water weight.
If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you’ll lose it.
Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction.
What is ketogenic diet keto diet weight loss - low carb foodsSOAIBSAYYED
There are tons of reasons why obese or overweight people try to lose weight. Some want to be healthier, to feel and look better while others want to have more energy to accomplish their daily tasks.No matter what the reason is, healthy weight management and successful weight loss depend on sensible goals as well as expectations. If you set goals for yourself, it is not impossible to meet them and have the chance to maintain your weight.Anyone can lose weight effectively. Get to know all your needed information her
Introducing Wonderful Weigth - How to Maintian
the Weight Loss From Your New Year's Resolution. Inside this
eBooks, you will discover the topics about weight loss resolution
basics, use walks, user fruits rich in vitamin c, swich our trans fatsfor healthier fats,
Discover Maintaining A Healthy Weight With The Right Foods And Not Dieting!
It is not a question anymore of why is it necessary to have a strong and healthy body, it is a question of how we are going to sustain a healthy body. Generally, we know the benefits of having a healthy body, however many of us don’t know how to sustain a healthy body.
This is actually the true challenge, and once you are able to master the concept of keeping your body fit, you’ll be able to fight any physical, mental and emotional disability better than the others.
Below are more information that you are about to learn:
Chapter 01: Introduction
Chapter 02: Maintaining A Healthy Weight With The Right Foods And Not Dieting
Chapter 03: What You Need To Know About A ‘Raw Diet’
Chapter 04: Using Juicing For Better Physical Health
Chapter 05: What You Need To Know About Natural And Organic Foods
Chapter 06: Choosing The Right Fats
Chapter 07: Choosing The Carbs
Chapter 08: What Does It Mean To Your Health To Be A Vegetarian
Chapter 09: Foods To Kick To The Curb
Chapter 10: The Benefits Of Eating Right For A Healthy Body
You will discover food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein and benefits of right food to health.
Carb Cycling for Weight Loss - Keto PlanLucas Kalindi
Carb Cycling is not just another fad diet. It is known as the 'Secret Weapon' by a number of the world’s top athletes & bodybuilders to get in their best physical condition fast.
On top of that, carb cycling comes with other crucial health benefits such as preventing diabetes, controlling a balanced hormonal level, improving energy levels...and more!
Here is what you'll learn:
What is carb cycling and how can it get you in shape.
How to use carb cycling to burn fat & build muscle.
Who can benefit from carb cycling.
The basics of embarking on a carb cycling regime.
The differences between keto and carb cycling.
What you can and can’t eat on a carb cycling diet.
How to change your attitude for the better.
How carb cycling can promote weight loss.
The other benefits of carb cycling beyond weight loss.
The important things to remember when trying out carb cycling.
Top tips for getting started with a carb cycling eating plan.
Let’s be real about it. Physical fitness may be a battle, in particular
when you’re trying to be successful at physical and mental wellness
and trying to slim down. And like all battles, to succeed you have to
discover the winning techniques and employ them.
Do you know that our eating
habit affects our body the most? Have you ever heard that weight loss is 80% Diet,
20% Exercise? I beg to differ... Diet can actually make up as much as 90-99% of your
weight loss journey. The MAIN reason why you’re fat is because of your lifestyle!
Having an unhealthy lifestyle not only slows down your metabolism but also brings you
chronic diseases.
There are tons of reasons why obese or overweight people try to lose
weight. Some want to be healthier, to feel and look better while others
want to have more energy to accomplish their daily tasks.
No matter what the reason is, healthy weight management and
successful weight loss depend on sensible goals as well as
expectations. If you set goals for yourself, it is not impossible to meet
them and have the chance to maintain your weight.
Anyone can lose weight effectively. Get to know all your needed
information here.
The fitness eBook for essentials : The two types of exercise that everyone, regardless of age, size or ability, MUST do in order to lose weight and keep it off. (just one of these types of exercise won’t do… you must have both)
The 6 most effective forms of cardiovascular exercise
A favorite fat burning routine… and it only takes 30 minutes (and not a second more)
The truth about lifting weights… do you really need to at all?
2 forgotten forms of exercise that are less strenuous and highly energizing, yet extremely effective in toning and strengthening the entire body
How to get the most out of your exercise efforts and finally start seeing results and pushing past plateaus.
You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of a diet plan and then lose weight consistently after that. The first week is usually a loss of both body fat and water weight.
If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you’ll lose it.
Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction.
What is ketogenic diet keto diet weight loss - low carb foodsSOAIBSAYYED
There are tons of reasons why obese or overweight people try to lose weight. Some want to be healthier, to feel and look better while others want to have more energy to accomplish their daily tasks.No matter what the reason is, healthy weight management and successful weight loss depend on sensible goals as well as expectations. If you set goals for yourself, it is not impossible to meet them and have the chance to maintain your weight.Anyone can lose weight effectively. Get to know all your needed information her
Introducing Wonderful Weigth - How to Maintian
the Weight Loss From Your New Year's Resolution. Inside this
eBooks, you will discover the topics about weight loss resolution
basics, use walks, user fruits rich in vitamin c, swich our trans fatsfor healthier fats,
Discover Maintaining A Healthy Weight With The Right Foods And Not Dieting!
It is not a question anymore of why is it necessary to have a strong and healthy body, it is a question of how we are going to sustain a healthy body. Generally, we know the benefits of having a healthy body, however many of us don’t know how to sustain a healthy body.
This is actually the true challenge, and once you are able to master the concept of keeping your body fit, you’ll be able to fight any physical, mental and emotional disability better than the others.
Below are more information that you are about to learn:
Chapter 01: Introduction
Chapter 02: Maintaining A Healthy Weight With The Right Foods And Not Dieting
Chapter 03: What You Need To Know About A ‘Raw Diet’
Chapter 04: Using Juicing For Better Physical Health
Chapter 05: What You Need To Know About Natural And Organic Foods
Chapter 06: Choosing The Right Fats
Chapter 07: Choosing The Carbs
Chapter 08: What Does It Mean To Your Health To Be A Vegetarian
Chapter 09: Foods To Kick To The Curb
Chapter 10: The Benefits Of Eating Right For A Healthy Body
You will discover food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein and benefits of right food to health.
Carb Cycling for Weight Loss - Keto PlanLucas Kalindi
Carb Cycling is not just another fad diet. It is known as the 'Secret Weapon' by a number of the world’s top athletes & bodybuilders to get in their best physical condition fast.
On top of that, carb cycling comes with other crucial health benefits such as preventing diabetes, controlling a balanced hormonal level, improving energy levels...and more!
Here is what you'll learn:
What is carb cycling and how can it get you in shape.
How to use carb cycling to burn fat & build muscle.
Who can benefit from carb cycling.
The basics of embarking on a carb cycling regime.
The differences between keto and carb cycling.
What you can and can’t eat on a carb cycling diet.
How to change your attitude for the better.
How carb cycling can promote weight loss.
The other benefits of carb cycling beyond weight loss.
The important things to remember when trying out carb cycling.
Top tips for getting started with a carb cycling eating plan.
Let’s be real about it. Physical fitness may be a battle, in particular
when you’re trying to be successful at physical and mental wellness
and trying to slim down. And like all battles, to succeed you have to
discover the winning techniques and employ them.
Do you know that our eating
habit affects our body the most? Have you ever heard that weight loss is 80% Diet,
20% Exercise? I beg to differ... Diet can actually make up as much as 90-99% of your
weight loss journey. The MAIN reason why you’re fat is because of your lifestyle!
Having an unhealthy lifestyle not only slows down your metabolism but also brings you
chronic diseases.
After reading this article I feel a little more informed about carbs I'll feel a little better about myself when eating my sandwich at lunch time. One thing I try to remember is safe advice from my Mother. Everything in moderation. Sometimes it's hard but if you put your mind to it, you can accomplish it.
Table of Contents
Foreword
Chapter 1:
Diet Basics
Chapter 2:
Figure Out How Many Calories You Need
Chapter 3:
Healthy Eating Means a Healthy Body
Chapter 4:
Healthy Recipes
Chapter 5:
Exercise Basics
Chapter 6:
Determine Your Exercise Routine
Chapter 7:
Staying Motivated for Diet and Exercise
The first chapter of this course is focused on how changing lifestyle – more healthful diets and more exercises - helps you to lose weight and gain good health, and why starving yourself to lose weight is unnecessary and even dangerous. Chapters 9 to 10 are about healthy eating habits, food combinations, and quantities that promote weight
loss, the science of losing weight, the contribution of protein to getting fit, timing your meals, and the health benefits of eating
the right foods.
Get all the info you need here.
The book is about healthy eating habits. It addresses the following topics : Food Quantities and Weight Loss,
A Balanced Diet In Weight Loss, The Blood Type Principle of Weight Loss, The Science of Weight Loss and Meal Timing. The book is highly recommended for anyone struggling with weight.
Healthy Eating - How To Lose Weight By Eating More, Not LessGodfrey Esoh
Shocking but true. You will lose more weight and gain more health by eating more, not less. What are the healthy foods you need to eat? What healthy eating patterns do you need to adopt? This ebook will reveal the secret to you. Enjoy!
Introducing Eat More, Not Less to Lose Weight ! - Build Your Health and Your Body by Eating Right, Not less! Inside this eBook, You will discover the topics about healthy eating habits tips.
This course teaches you how to lose weight without the customary calorie counting that is often the basis of most weight-loss diets. To be sure, low-calorie diets are too fast but it is a well-known fact that they pose special hardships and gains are hard to sustain. Composed of 10 chapters, this course provides you with a greater understanding of the needs of your body and how this knowledge helps you follow a diet that induces weight loss and sustains your gains without effort.
Eat more _not_less_to_lose_weight! (1)AadilManiar1
Build Your Health And Body By Eating Right! Not Less!
Here, you will get the information about healthy eating habits tips, weight loss with & without diet, the science of weight loss, the bullet of protein, meal timing, food quantities and weight loss , the blood type principle of weight loss, and benefits to right food to health.
This course teaches you how to lose weight without the customary calorie counting that is often the basis of most weight loss diets. To be sure, low-calorie diets are too fast but it is a well known fact that they pose special hardships and gains are hard to sustain.
Build Your Health and Body by Eating Right, Not Less! You will discover the topics about healthy eating habits tips, food quantities and weight loss, a balanced diet in weight loss, the blood type principle of weight loss, the science of weight loss, the magic bullet of protein, meal timing, calorie counting is dead and benefits of a right food to health.
Introducing Eat more, not less to lose your weight and build your health. Inside this book, you will discover topics about healthy eating to improve your weight loss.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
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Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
1. Contents
Introduction………………………………………………………………….....……Page 3
Articles
The Best Diet is NO Diet at all.........................................................................Page 4
One of Isabel’s Favorite Fat Burning Foods....................................................Page 6
Food Choices
Meal Plans.......................................................................................................Page 9
Recipes
Almond Crusted Chicken..........................…...................................................Page 13
Garlic Mashed Cauliflower that I want you to believe are Mashed Potatoes..Page 14
More Great Information to Keep your Weight Loss Goals Moving Forward....Page 15
1
2. Introduction
The meal plans and nutrition principles that follow are a culmination of 15 years of
research and study into exactly what works to achieve a lean body.
I assure you that none of these rules are “unhealthy” or “extreme”. On the
contrary, they are the best principles you can incorporate to not only get you
jumpstarted on your fat loss success but to also help you achieve a level of
health and wellbeing that you may never have thought possible for you.
These meal plans are also not a crash diet or a short term plan. I stay lean all year
long and I do it by following these principles and eating very similar meal plans to
the ones I have outlined below. I don’t deprive myself and I am not miserable “on a
diet”. It is actually, quite the opposite. I feel so great, I stay at my ideal weight and
I am unstoppable every day.
So, the rules are simple and the meal plans are easy to follow. I can promise that if
you stick to the plan, it is guaranteed to work. All you need to do is add the
commitment and motivation to see it through.
Don’t just do it “half-way”. Go 100% and see your body transform in a way you may
have never seen before.
All the best!
Isabel De Los Rios
Author of The Diet Solution Program
2
3. The Best Diet Plan is NO Diet at all
As a nutritionist, the most common question I get daily is “What is the Best Diet to
follow?” My answer is always the same and one that shocks many people. “The best
diet to follow is to follow NO diet at all.” How could any nutritionist wanting to promote
health tell you not to follow a diet?”
Easy. I’m here to tell you that diets do not work. They are one of the most common
reasons people have such a hard time losing weight. People are making the mistake of
following a diet instead of following a delicious way of eating that will satisfy their
hunger, their taste buds and help them reach and maintain an optimum weight and
optimum health.
With all of the junk food, false advertising, and false information out in the world today,
how is this even possible? A delicious way of eating healthy that will help me lose
weight at the same time?
Yes, this is possible for you once you are armed with the correct information.
The best diet is going to be one that you can stick to (for more than just a week), one
that includes delicious food and one you are happy with, not to mention one that you
can maintain for a lifetime.
Here are a few tips that will help you develop the Best Diet for you:
1. Only eat food you enjoy.
Well Isabel, that would be just great, but I enjoy pizza and donuts and that sure doesn’t
seem to be helping me lose weight. Yes, I agree. What I mean here is don’t establish a
crash diet of cottage cheese and grapefruit if you absolutely hate those 2
3
4. foods. Healthy food does not have to be akin to bird seed. How about scrambled whole
eggs in butter with your favorite vegetables and 2 slices of sprouted grain
toast? French toast made from healthy bread, and eggs? A juicy hamburger or steak
for lunch or dinner? How about making your own pizza from healthy ingredients? I
could go on and on with a long list of delicious foods. The point is you do not have to eat
like a bird or eat tasteless food to be healthy and lose weight. Find the healthy foods
you enjoy and get creative with those. You will find you will have an incredible amount
of delicious food options.
2. Do not go cold turkey.
Rome wasn’t built in a day right? You do not have to change every single one of your
habits overnight. Establishing one healthy eating habit each week or eliminate one “not
so good” food every week. This will prove to be life changing in just 1-2 months. Not to
mention it will eliminate any stress or anxiety you may have over changing all of your
habits overnight. Start with the easiest one for you. How about drinking water? Can
you replace your sugar drinks with water and just do that for one week? How about just
cutting down on a few sodas and replacing them with water? One small step each
week will make your transition simple and easy.
3. Do not go hungry.
Another very common mistake I see is people starving themselves in an effort to lose
weight quickly. The truth is you do not need to feel hunger in order to effectively lose
weight. Actually, the contrary is true. You must give your body enough nourishment
(good nourishment, that is) in order to see weight loss results. Make sure to feed your
body consistently throughout the day. Breakfast, lunch and dinner are all important but
so are snacks in between. Munching on things like raw nuts, fresh fruits and healthy
trail mixes can really keep you from experiencing any hunger throughout the day and
help control any cravings that may come up.
Remember that the Best Diet you can begin today is an eating plan that does NOT
resemble a diet at all. Tell people you had French toast for breakfast, chicken stir fry for
lunch and a juicy steak with potatoes for dinner and they will wonder how in the world
you are losing weight and looking great. Easy, I stopped dieting and found the Best
Diet for me!
Find out more information about how to eat delicious food and still lose weight with
these amazing fat loss tips!
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5. One of Isabel’s Favorite Fat Burning Foods
There is an incredible thing that happens when you lose weight and finally get your
health in order (I’m not talking about buying a new bikini)…Everyone wants to know how
you did it. Am I right?
This is exactly what has happened to my mom. Last year she lost 40 pounds and was
able to stop taking her blood pressure and cholesterol medications just by using the
principles in The Diet Solution (I haven’t asked her about the bikini).
Now, even a year later, all of her friends are constantly calling her to ask their nutrition
and health questions. Funny thing, they never want to talk to me, they only want to talk
to her!
Last week my mom called me and needed a bit of help. “Isabel, I tried to tell one of the
ladies at the YMCA where I exercise that she should use coconut oil to cook and she
nearly fell off the exercise machine. I think she thought I was trying to kill her. She said
her doctor told her to stop eating all saturated fat and that oils like coconut oil are
fattening. How do I explain to her that it’s actually good for her?”
This same scenario happens to me all
the time. People have a really hard time
believing that coconut oil is not
“fattening” or “dangerous”. We have all
been falsely led to believe that fat,
especially saturated fat, is the cause of
our weight gain and health problems.
This is only true half true. Some fats
like hydrogenated oils and vegetable
oils do contribute to heart disease and
weight gain but good fats like coconut
oil, butter and olive oil are actually great
fats for our bodies. Think about how
much healthier people were in the late
1800′s and very early 1900′s. Heart
disease was almost unheard of back
then.
Let’s put some of these MYTHS about coconut oil to rest right now.
Myth #1 – Coconut Oil contains a lot of fat so it must be fattening.
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6. Truth – Not all fat makes you fat (I want to get this tattooed on my forehead). Certain
fats do cause weight gain but other good fats will actually burn unwanted fat off your
body and accelerate your metabolism. I explain this in much more detail in my video
“Does Fat make you Fat?”. You can watch it HERE.
Myth #2 – Coconut Oil contains almost all saturated fat so it must be bad for you.
Truth – Saturated Fat is not the cause of heart disease, weight gain and high
cholesterol. Saturated Fat has been falsely accused and it is SUGAR that is Enemy
Numero Uno (It is worse than the Joker in Bat Man). I have explained this very
thoroughly in my video “The Truth About Saturated Fat”. If you haven’t watched it
already, you can watch it HERE.
Myth #3 – Coconut Oil should be avoided by those who are at risk for heart disease
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7. Truth – The fat in coconut oil is one of the healthiest oils you can consume (yes, even
for those with heart disease). It is rich in lauric acid, which is known for its antiviral,
antibacterial, and antifungal properties and contains no trans-fat. The saturated fat in
coconut oil is different than many other oils in that it is of the medium-chain fatty acid
(MCFA) variety. The body digests MCFAs more easily and sends these fats directly to
the liver where they are immediately converted into energy. Now isn’t that great? A fat
that is used to make energy instead of storing it on our bodies. We can all use some of
that.
I highly recommend everyone use unrefined, organic coconut oil for all of their cooking
needs. 1 – 2 tsps. for most cooking is more than enough. You can even use it raw if you
like as I think, it tastes OH SO DELICIOUS! I usually have about 2-3 total TBSPs per
day which is a perfect amount for a fat burning eating plan. While it’s really good for
you, there’s no need to go overboard. Now go right ahead and enjoy your coconut oil.
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8. Meal Plans
Breakfast (7-8am)
Protein Choices: Choose One
1 organic egg + 3 whites
2-3 whole organic eggs
3 slices nitrate/nitrite free turkey, beef or pork bacon
2 nitrate/nitrite free turkey or chicken breakfast sausages
(description of Recommended Brands below )
2-3 oz leftover meat (beef, poultry, pork, fish) from the night
before
3 Tbsps Hummus (V – a vegetarian option)
½ cup cottage cheese (V) *
2 Tbsp Natural Raw Nut butter (V) ex. Almond butter or
peanut butter
Vegetable Choices: Choose One
1 cup cooked broccoli
1 cup cooked cauliflower
1 cup sautéed spinach
1 cup steamed asparagus
Fruit Choices: Choose One
1 green apple
1 pear
½ medium banana
½ cup strawberries or blueberries (or combination of both)
Examples: 1 egg + 3 whites
1 cup steamed cauliflower
1 green apple
3 slices turkey bacon
1 cup spinach
½ medium banana
3 Tbsp Hummus
1 cup steamed cauliflower
½ cup strawberries
2 oz leftover salmon
1 cup cooked broccoli
1 pear
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9. Snack #1 (10-11am) and Snack #2 (3-4pm)
Protein Choices: Choose One
2 TBSP Natural, Raw Almond Butter (V)
1 oz Raw Almonds (V)
1 oz Raw Walnuts (V)
1 oz Raw Pumpkin Seeds (V)
1 oz Raw Sunflower Seeds (V)
2 hard boiled eggs
2 oz sliced turkey breast or chicken breast
Vegetable Choices: Choose One
Celery Sticks
6-7 Baby Carrots
½ sliced red, yellow, or green pepper
1 cup broccoli or cauliflower
Fruit Choices: Choose One
1 green apple
1 cup strawberries
1 cup blueberries
Examples: 2 Tbsp Almond Butter
Celery Sticks and 1 small green apple
2 hard boiled eggs
½ yellow pepper
1 cup blueberries
1 ounce raw walnuts
6 baby carrots
1 cup strawberries
Lunch (1-2pm) and Dinner (6-7pm)
Protein Choices: Choose One
3-5 ounces chicken (dark or white meat) (**See recipe on
page 13)
3-5 ounces turkey (dark or white meat)
3-5 ounces fish (tuna only 1 time per week)
2-4 ounces beef (lean varieties)
1 cup cooked beans (any variety) or lentils (V)
½ cup cottage cheese (V) *
Over a salad that is made up of any of the following:
All lettuce except for Iceberg (It has no nutritional value)
Celery, Peppers, Cucumbers, Tomatoes
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10. Vegetable Choices: Choose One
1 cup cooked broccoli
1 cup cooked cauliflower (**See recipe on page 14)
1 cup sautéed spinach
1 cup steamed asparagus
Dressing: Raw Apple Cider Vinegar
2 tsps Extra Virgin Olive Oil
Spices (salt, pepper, Italian Seasonings, to taste)
Examples: 4 oz grilled chicken (white or dark)
Over a large salad made up of Romaine lettuce, tomatoes,
cucumbers and celery
1 cup asparagus added to the salad or on the side
Apple Cider Vinegar and 2 tsps olive oil as dressing
½ cup chickpeas + ½ cup kidney beans
Over a large salad made up of Romaine lettuce, tomatoes,
cucumbers and celery
1 cup cooked broccoli added to the salad or on the side
Apple Cider Vinegar and 2 tsps olive oil as dressing
4 oz salmon
Over sautéed spinach
Salad on the side with apple cider vinegar and 2 tsps extra virgin
olive oil
Notes:
Turkey, Beef, Pork Bacon - Look for a brand that has 5-7 g of protein per slice
and contains NO nitrites and nitrates. Also look for “no hormones or antibiotics”
used on the animal.
Turkey or Chicken Breakfast Sausage – Look for a brand that has 5-7 g of
protein per link and contains NO nitrites and nitrates. Also look for “no hormones
or antibiotics” used on the animal.
Eggs must be organic! I would love for all of the food you eat to be organic but if
nothing else, eggs are a must!
All almonds, walnuts, pumpkin seeds, sunflower seeds and almond butter must
be raw. They cannot be roasted. Roasting nuts takes a good food and turns it
into a bad food!
Olive Oil must be Extra Virgin and preferably organic.
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11. *If you have chosen to take the 1 week “no wheat, no dairy” challenge, cottage
cheese should be eliminated from your protein choices.
Typical Day Meals and Times:
7am – Breakfast
10am – Snack #1
1pm – Lunch
3pm – Snack #2
6pm – Dinner
If your schedule does not permit for eating at these times, you can structure your day
however it works best for you. Just be sure to fit in a minimum of 4 of your meals and
space each meal no more than 4 hours apart, 3 hours being the ideal.
Water Intake – ½ of your bodyweight in ounces of water.
Example: If you weigh 150lbs, you would have to drink 75 ounces of
water.
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12. Almond Crusted Chicken Recipe
The almonds turn this otherwise ordinary chicken dish into a crunchy, nutritious meal
that packs a healthy dose of vitamin E and fiber.
Ingredients
1 egg white
3 teaspoons water
6 ounces boneless, skinless chicken breast, pounded thin
1/4 cup sliced almonds, coarsely chopped
Celtic Sea Salt and pepper to taste
Directions
1.Whisk egg white, water, salt, and pepper in small bowl. Dip the chicken breast into the
egg mixture and dredge in almonds.
2. Heat a skillet over medium heat and lightly coat with unrefined coconut oil.
3. Sautee chicken on one side over medium heat for 3 minutes. Turn and cook for an
additional 3 to 4 minutes, until cooked through.
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13. Garlic Mashed Cauliflower that I want you to believe are
Mashed Potatoes
Ingredients
1 head of cauliflower
1 small onion (red or yellow)
1-2 TBSP organic butter
1-2 cloves of garlic (this will depend on your taste)
Directions
Steam or boil the cauliflower. Chop the onion and sauté it with either olive oil, butter or
coconut oil. (My sister used olive oil. I used butter).
Add the cooked cauliflower to the sautéed onions and sauté together for approximately
8 minutes.
Take the cauliflower and onion sauté and puree in a food processor or blender. Add a
tablespoon or more of butter and blend.
Take 2 cloves of garlic and chop them up into small pieces. Add more olive oil, butter or
coconut oil to pan and cook the garlic until brown (but try not to burn it).
Pour the garlic into your mashed cauliflower and mix by hand.
Use this garlic mashed cauliflower in another delicious recipe – DSP Approved
Shepherd’s Pie.
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14. More Great Information to Keep your Weight Loss Goals
Moving Forward
If you’ve ever spent even 2 minutes on the internet, it’s pretty clear that there is no
shortage of weight loss, fat loss, and diet advice out in the world today.
In a way, this is kind of a good thing. If someone is motivated to lose weight and change
the direction of their health, they’ve got a ton of wonderful information at their fingertips.
But, in a way, this is a very BAD thing as well, because based on what I’ve seen on a lot
of weight loss and diet sites, the information is inaccurate, not scientifically based, and,
in some cases, could even be detrimental to someone’s health.
That is usually where the confusion begins…and for some…the INSANITY!
If you’re not a nutrition and exercise expert yourself, how are you supposed to
differentiate the good from the bad?
The following FREE 20 minute video that Isabel has put together for you contains a ton
of great fat burning information you can put to use right away. Just by following the
principles in this video you can see results right away.
If you want to know…
• Which foods you may think are helping you lose weight (but are actually causing you
to gain weight)
• Which Carbs, Proteins, and Fats are the best to eat for maximum fat loss
• How to regulate specific hormones to cause fat burning in your body
• Exactly which strategies will never work when it comes to weight loss
Then this video is for you!
Watch the Video NOW
Find more delicious and healthy recipes HERE
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