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BE LEAN, HEALTHY & ENERGETIC!
Medical
Health Planner for a Metabolic Makeover
-
"The wisdom in this 52 week health and
fitness planner is what you would get at a licensed nutritionist's office. I’ve
brought my office to you to give you individualized attention. Make an
appointment with your Self and me to focus on transformation, play with new
ideas, review log entries --- that is, when you are truly motivated to
revolutionize your current ways of doing things."
- "The daily lifestyle checklist is the
heart of this book. It reminds the reader to: Stay hydrated; have 1-2
servings of protein; take 2-4 teaspoons of essential oils and
mono-unsaturated fats, eat low glycemic foods; crunch on 7-9 phyto-nutrient-rich
fruits and vegetables and 8 or more phyto-rich whole grains and legumes;
savor flavors of foods and beverages; shrink stomach muscles; get your rear
in gear 30-60 minutes a day; breathe deeply; and schedule joy in each
day."
- "There is no order to follow. Flip through
weekly sessions. See which one lights your fire. Most passages are short and
to the point, to provide you with information you need to become leaner,
healthier and energetic."
- "Focus on integrating or "embracing" one new
habit or "way of being" every month. Alter one small habit and your entire
world will undergo a metamorphosis."
- "If you do not already purchase organic
fruits and vegetables, cultivate the habit of removing poisonous sprays from
your produce. Here's a formula to clean toxic chemicals off fruits and
vegetables:
- Fill your sink 1/4 to 1/2 full with cold water; add 2-4
tablespoons of sea salt; squeeze 1/4 to 1/2 of a fresh lemon. According to The
Vegetarian Connection of Northeast Ohio, this recipe makes a
diluted form of hydrochloric acid. Soak fruits or vegetables 5-10 minutes,
green leafy vegetables 2-3 minutes, berries for 1-2 minutes, and then rinse
thoroughly under cold water."
- "Keep in mind, if you are eating more
calories than you need, you can bet you are eating for reasons other than
hunger. Come to terms with your old ways."
- "If staying focused on your work is a
priority between the hours of noon to 5 p.m., eat a protein-rich meal like
[omega-3 rich] fish, [free-range] chicken, [free range] eggs, beans, lentils or peas. In the evening hours, you
usually wish to calm down and become deeply relaxed. Munching on the proper
dose of complex carbohydrates boosts serotonin and alleviates
depression."
- "Soy's low glycemic index helps delay
hunger pangs and stabilize moods. Soy foods are always a perfect choice for
mood enhancement because they contain an amino acid called tryptophan, which
crosses the blood-brain barrier, changing to serotonin in a chemical
reaction with Vitamin B6, also in soy."
- "Low glycemic index foods raise blood
sugars slowly, minimizing insulin response, mood swings and preventing blood
fats from multiplying. Managing blood sugars with low glycemic cuisine also
boosts energy levels and allows you to achieve an ideal percentage of body
fat. The lower the index number, the longer you will feel satisfied after
having eaten."
- "Soymilk can do anything milk can do,
but soymilk does it better". Make sure your choice of soymilk contains six
grams or more of protein per serving to get the proper dose of the powerful
isoflavones. A higher protein content furnishes more isoflavones (weak plant
hormones). Here's a trick to boost the isoflavone content of your soymilk:
blend 1-2 tablespoons of high-fiber soy protein concentrate into
soy milk and your favorite fresh fruit -- pineapple, apple, prune....
- "Select low glycemic soymilk with 4-8
grams of sugar per serving. Avoid soymilk with greater than 10 grams of
sugar per serving."
- "4 grams of carbohydrates are in one
teaspoon of sugar." [1 tsp sugar = 4 g. carbohydrate]
- "5 grams of fat are in one teaspoon of
oil. [1 tsp. oil = 5 fat grams]. Since three teaspoons are in one
tablespoon, you'll get roughly 15 grams of fat in one tablespoon of
oil." [1 T. oil = 15 g. fat]
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
BE
LEAN,
HEALTHY, ENERGETIC!
Medical
Health Planner for a Metabolic
Makeover
[ISBN 0-9663748-6-X] $22.95
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Copyright© 2005, Helene Berk, M.Ed., R.D.
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