Lots of today’s popular diets take advantage of our desire to drop weight quickly. Unfortunately, though, “quick-fix” diets don’t work.

In this group diets that leave out major food groups are included:

High protein diets - The high protein diet reduces by significant amounts the percentage of carbohydrates in the diet, these carbohydrates are an essential part of a healthy diet and can cause problems if our body lacks them

Low fat & one particular food group diets – These diets often leave out entire food groups and essential fats which our body needs; they often lack essential nutrients such as fibre and carbohydrates, as well as minerals and certain vitamins.

Antioxidants can also be left out which are found in vegetables and these are essential in helping our bodies resist diseases. Following diets such as these over any period of time can have adverse effects on your health and may lead to serious health problems developing later in life.

Weight loss programs & clubs

There are a few well known clubs that have particularly good success rates for helping dieters. These clubs are normally visited on a weekly basis and require membership; probably the reason behind the success rate is that you are not alone in your quest for losing weight.

Meetings will involve talking about your diet and discussing any achievements or failures in weight loss during the week and at most meetings your weight will be checked from week to week.

Most of the clubs offer you meal planning and some of them have there own particular brand of meal replacements with pre counted calories. Most diets that are recommended by clubs are calorie controlled diets combined with daily exercise routines.

The magic diet pills

There are an increasingly large number of magic pills on offer that promise quick and easy weight loss, in general most of these fall short of what they claim and some can even be dangerous to our health particularly those containing the drug Ephedra.

This drug increases the metabolism which in turn increases the heart rate and can lead to heart palpitations. There has been no scientific proof that any of these so called slimming pills have any affect on losing weight.

How to recognise fad diets

* Any diet or pill that claims to shed pounds instantly.

* Any that sound too good to be true probably are.

* Any diet that recommends “good” or “bad” foods.

* Recommendations that help boost the selling of a product.

* Any diet that totally eliminates one or more of the five food groups.

* Simple conclusions taken from complex studies.

* Any recommended from a single study.

* Warnings of dangers from a product or health regime.

Here are 5 clues that a diet may be more about empty promises than real results:

1. The diet is based on drastically cutting back calories. Starvation-type diets that require the body to fast often promise quick results. But our bodies simply aren’t designed to drop pounds quickly. In fact, doctors say it’s nearly impossible for a healthy, normally active person to lose more than 2 to 3 pounds per week of actual fat, even on a starvation diet.

   Here’s the trick that very low-calorie diets rely on: The body’s natural reaction to near-starvation is to dump water. So most, if not all, of the weight lost on quick-weight-loss diets is not fat — it’s just water. And the body sucks this lost water back up like a sponge once a person starts eating normally again.

2. The diet is based on taking special pills, powders, or herbs. These are usually just gimmicks — and the only thing they slim down is your wallet.

   Many diet pills contain laxatives or diuretics that force a person’s body to eliminate more water. Just like restricted-calorie diets, the weight lost with these supplements is mostly water, not fat.

   Other supplements claim that their ingredients speed up metabolism; suppress appetite; or block the absorption of fat, sugars, or carbohydrates. For most diet supplements, there’s no reliable scientific research to back up their claims. And doctors consider diet supplements risky for teens because not much is known about how the ingredients affect the growing body.

3. The diet tells you to eat only specific foods or foods in certain combinations. There’s no reliable scientific proof that combining certain foods works. And limiting the foods you eat means you might not get all the nutrition you need.
4. The diet makes you completely cut out fat, sugar, or carbs. Depriving our bodies of needed food groups is a bad idea (especially when they’re still growing). It’s better to eat smaller portions in well-rounded meals (meals that contain servings of protein, grains, fruits, and veggies). When your body gets the right balance of nutrition, it’s less likely to send you willpower-busting cravings! Eating smaller portions also helps you set good eating habits that will help you keep the weight off.
5. The diet requires you to skip meals or replace meals with special drinks or food bars. As with diets that ban certain food groups, skipping or substituting meals can mean you don’t get the nutrition needed to support healthy development. Plus, you miss out on the enjoyment of sharing a satisfying meal with friends or family.

The Chocolate Diet – Healthy Diet Doesn’t Get Tastier Than This

Wondering how can chocolate be recommended for diet? Yes the dark chocolates have good nutritional values than other kind of chocolates. Here the article puts forth information on chocolate diet plan .There is certain things that should be avoided in chocolate diet .

• What Does Chocolates Contain?
• What Is A Chocolate Diet Plan?
• Is There Anything To Avoid In the Chocolate Diet?
• Facts about The Chocolate Diet

When you talk about chocolate diet, what immediately crosses the mind is how a sweet confectionary can help your health. Chocolate diets are nothing new going by their traditional popularity. The present ones are an addition to what were already known, chocolate diets. The chocolate diet is a product of many confectioners.

What Does Chocolates Contain?

The new chocolate diet is a dark expectorant of cocoa rich in multiple types of antioxidants that promote a healthy heart, protect from cancer and cleans blood vessels. The anti oxidants are flavonoids, epicatechins and gallic acid. Dark chocolate is more potent nutritionally than black tea, red wines and black berries. Where as, you better be aware that white chocolate and milk chocolate does not conform to this formula.

What Is A Chocolate Diet Plan?

The chocolate diet emphasizes eating cocoa powder in capsule with chocolate, while warning that white chocolate or milk chocolate can be negatively effective on the gains you might have made by now. Another thing to mind is, chocolate is a high calorie diet that needs to be balanced by reducing the calorific value of the other foods you take. You must keep these three things in mind. So here is the new chocolate diet plan to go parallel with cocoa capsules.

• Morning breakfast:

  • Is a glass full of warm water with one table spoon of pure honey
  • Is full of fresh fruits including strawberries and fruit salad
  • Take shredded wheat in non fat milk

• Snacks in the morning or brunch:

  • Lime water with fruits
  • Pop corns
  • Vegetable Salad with low or no dressings

• Snacks in the evening:

  • Roasted or barbequed crisp vegetable sticks
  • Fruit Salad with non fat skim milk
  • Pop corn and an oz of chocolate

• Dinner:

  • Whole wheat pasta or noodles
  • Green Salad
  • Assorted steamed vegetables (preferably green and nutty)
  • For fettuccini use tomato and garlic sauce

All day long, do not control drinking water to less than 6-8 glasses of water. For the sake of change, take freedom to choose between plain water and mineral water. Some dieticians recommend including carbonated water too, which can be considered depending on your liking.

Is There Anything To Avoid In the Chocolate Diet?

As new chocolate diet manufacturers claim that it is enough to just consume their product and live free, quite a few myths needs to be decimated. As with other diet regimen, you would do better avoiding a few things. Here is a generalized list of such things to avoid when you are going about chocolate diet.

• Alcoholic beverages, carbonated drinks and coffee etc
• Red meat, fried eatables/cookies, junk foods etc.
• Oil, oily foods, dairy products etc.
• Sweets, salty foods, sugar, dairy products and other high calorie articles
• Unauthorized candies, wafers cookies etc.

Facts About Chocolate Diet

You can learn some good information about the chocolate diets such as

Benefits of Chocolate Diet

Certain brands of diet chocolate candy manufacturers claim to pack at least 100 mg of flavonols into each piece. Flavonols are antioxidants which have blood thinning effects helping in reducing blood pressure. A diet chocolate candy is also enriched with soy extracts called as sterols and certain vitamins to help manage cholesterol. This combination of sterols with vitamins stimulates burning of fats and cholesterols.

However experts are still skeptical about a diet chocolate candy or a diet chocolate soda as having reached such a stage in health management. No doubt that added flavonols are potent enough to reduce possibilities of heart diseases, but you need to be careful, though, to avoid getting habituated to chocolates

Drawbacks of Chocolate Diet

Chocolate diets are not singly potent of controlling or avoiding a disease all by themselves. Say for example, burning of cholesterol also calls for weight reduction which a diet chocolate cake or a diet chocolate candy can have only if additives like extracts of Artichoke, Green tea, Guarana and Chicory roots. Still, you well that chocolates are high calorie diets which can act to counter your weight reduction ambitions.

Criticisms Against Chocolate Diet

Do researchers disagree on chocolate diet? Unfortunately, the answer is yes. The chocolate diet, no matter it contains health additives, also contains a stimulant called as Theo bromine (does not contain bromine). Theo bromine is a mood enhancer; though in small amounts in chocolate, diets can have lasting stimulant moods. It is more used in medicine as a myocardial stimulant and vaos dilator.

But experts are especially against any new chocolate diet for the simple reason that you can have all the flavonols we need through vegetables while not being afraid of adding weight. Diet chocolate soda is said to contain synthetic caffeine as an additive.

No matter what the manufacturers say about chocolate diet being heart healthy, Ryan J. Huxtable, pharmacist noted famously that “chocolate diets are more than food but less than drugs” should be the guideline in selecting the chocolate diet of your choice.

Due to their eating habits, the Japanese are known to be one the healthiest people in the world. Not only are they expected to live longer, they enjoy being the number one lowest obesity rate on earth. The Japanese also have lower rates of heart disease, osteoporosis, breast and prostate cancer than us in the United States.

So what is different in the Japanese diet?

The benefits of the Japanese-style eating is that you eat more filling lower calorie foods served in pretty little dishes and plates. One of the benefits they stress is eating with your eyes by enjoying the looks of your food. In Japan they serve their food on separate small plates and bowls instead of one large plate like we are used to. Serving smaller portions are one of the reasons why it is so much easier to maintain a healthier weight. To try this, try replacing salad or dessert plates instead of a big serving plate, and you might notice that you will eat less. Eating slowly results in eating less giving your brain more time to realize you are full…plus you get to savor your foods for longer. The Japanese claim that when consuming your meal, you should eat until you are about 80% full.

Here are some foods that are included in the Japanese diet:

celebrity followers
Rosemary Conley

the theory
Since fat contains more calories than carbohydrate or protein, limiting the fat in our diet is a simple way to promote weight loss.

the plan
All types of added fats, such as butter, full-fat dairy, margarine, mayonnaise, cream, sour cream, oils, and salad dressings, are reduced or eliminated. Foods high in fat, such as fried foods, snack foods, cheeses and meats, should be replaced with lower-fat versions or eaten in smaller portions.

pros
A high-fat diet, particularly of saturated and trans-fats from meat, full fat dairy and convenience foods, has been associated, not only with obesity, but also with heart disease and some types of cancer.
The plan encourages the use of foods that are naturally low in fat, such as fruits and vegetables, which also contain healthy amounts of essential nutrients and fibre.

cons
There has been an explosion of foods – snack bars, biscuits, cakes, sweets and ice cream, to name a few – that are reduced in fat.  However, the problem is that they almost always contain lots of sugar instead, and sugar leads to weight gain when eaten to excess. Those foods do not promote a healthy diet, even if they are low in fat.
There is poor general awareness that fats are necessary in the diet.  This is why moderate fat diets are fine, but some people will interpret this as low-fat (a much more common term) and cut out fat altogether, and this is unhealthy.  We need healthy fats, such as omega-3s from oily fish, and omega-6s from nuts and seeds, for immune, cardiovascular and nerve health.

duration
Indefinite

checklist
restaurants: Yes.
alcohol: Varies.
caffeine: Varies.
need to buy special foods: Yes, the focus is on foods that are fat-free or low fat.
ok for vegetarians: Yes.

the pros say
Fat is not the only culprit in the fight against obesity. It’s important to remember that, fat-free foods still contain calories and can cause weight gain, if over-consumed.

There is confusion about what moderate and low fat mean.  Most people eat around 35-37% of calories from fat, while Government recommendations are 30%.  When experts recommend choosing foods with 5% fat they are talking about 5% of the weight of the food, so 5 grams of fat out of 100 grams of food product (and not 5% of calories).  This 5% will however translate into around 25-30% of calories (because fat has more calories than other ingredients and also because some of the food weight will be water).  None of this is a problem, except that people get confused and the messages should ideally be consistent.  A traditional Eastern diet, such as the Japanese Diet is around 25% of calories from fat.

It is also important to recognise that some ‘low-fat’ gurus (who should reallly be called moderate-fat gurus) are also advocating other measures such as lots of exercise and good intakes of fibre in the diet, so fat is not the only thing to focus on.

celebrity followers
Victoria Beckham

the theory
This is not so much a diet, but a national way of eating – after all 127 million Japanese can’t all be on a ‘diet’!  But books have now appeared touting this approach as people realise that the Japanese have much lower levels of obesity, heart disease and cancer than us in the West (and this is particularly interesting as they are an industrialised nation like us).

the plan
The Japanese diet is about as different from a Western diet as it is possible to get.  It is relatively low in fat, high in fibre, high in omega-3′s from eating lots of fish.  Protein from meat is modest as meat is eaten in small quantities, while vegetable intake is high.

Some foods are significantly different, for instance seaweed, which is very high in minerals, is an intrinsic part of the diet, fermented soya (tofu) is a staple, and other mineral-rich foods like sesame are included regularly.  Also of great importance is that their cooking methods are extremely healthy: steaming or flash-frying in a minimum of oil or on a hibachi (grill).  The Japanese use a lot of strong flavours, like ginger and radish, which reduces the need for using fats.  In general it is a very ‘clean tasting’ cuisine.  Dairy foods do not feature in the Japanese diet.

pros
It is a very palatable, varied and tasty diet – as long as you like Japanese food.  Because it is so tasty it is easier to not overeat.
It easy to follow a sensible moderate fat diet.
It is very easy on the digestion, especially for those who are sensitive to wheat or other gluten grains.
It is a diet with one of the best balances of nutrients, including the all important omega-3s.

cons
Unless you live near a take-away you will have to hone your Japanese cookery skills, and may find ingredients awkward to find.
You might start to crave a Sunday roast or a pizza after a while!
The only significant drawback of the Japanese diet is that it is very high in salt from soya sauce, pickles and other condiments. There is a strong link between salt and stomach cancer, rates of which are highest in Japan, as well as high blood pressure.  The solution is to choose low-salt versions of these foods.
The diet is very balanced, but you can still gain weight if you over-do it – think about Sumo wrestlers.

duration
Indefinite

checklist
restaurants: Yes, if you have a Japanese take away or restaurant near you.
alcohol: Yes, rice wine, but the Japanes (and Chinese) are mostly physically unable to process alcohol in the same way as those in the West, meaning that very little is actualy drunk.
caffeine: Green tea.
need to buy special foods: Yes
ok for vegetarians: Yes, but fishitareans might fare best.

the pros say
You probably can’t get a better balanced diet (apart from salt levels), but the likelihood of a Western person adopting this approach full-time is questionable.  Instead it may be useful to learn to adapt it to commonly available Western foods, for instance eating more fish and vegetables and employing healthy cooking methods.

It does have benefits, and rather tellingly, as Japan becomes more heavily inflluenced by the West and more Japanese start eating burgers and adopt other Western dietary habits, their rates of our diseases are beginning to increase dramatically.

celebrity followers

Kylie Minogue, Kelly Preston and Anthony Worrell Thompson

the plan
The Glucose Revolution diet says that, carbohydrate foods with a low glycaemic index (GI), such as apples, basmati rice, buckwheat and pasta should be eaten, instead of those with a high glycaemic index, like glutinous rice, potatoes, ripe bananas and tropical fruits.

The plan recommends carbohydrate foods which are low GI, because sugars are absorbed more slowly into the body, keeping blood sugar levels steady throughout the day.

This slower digestive process helps stave off hunger pangs and reduce insulin ‘spikes’, which promotes weight loss.  Insulin controls our blood sugar levels and encourages fat storage.  The diet also helps people who are ‘insulin resistant’ where the body does not react to insulin, causing more insulin to be produced.

pros
This diet is fairly easy to follow with simple meal plans with suggestions for substituting high GI foods with low GI ones.
Lower GI foods will often be those with higher fiber contents making it good for a healthy digestive tract.
It is low in fat and high in carbohydrates, which has been shown to reduce the risk of heart disease and promote better control of blood sugar.

cons
You can’t assume that the same types of foods have a similar GI rating, e.g. not all breads, cereals or fruits have a low GI.  Much of this is down to types of food (so new potatoes are medium GI while old baked potatoes and chips are high GI), or to processing (so whole porridge oats are low GI while finely milled oats are high GI).
Some people may not be able to tolerate large amounts of carbohydrate foods, without feeling bloated and sluggish.

duration
Indefinite

checklist
restaurants: You’ll need the book to check which foods have low GI scores. In general, go for pumpernickel or mixed grain bread, basmati rice and legumes (such as lentils, beans), mushrooms or sweetcorn.
alcohol: Limited.
caffeine: OK.
need to buy special foods: No.
ok for vegetarians: Yes

the pros say
This approach has a lot of very good science behind it. The person who first brought this diet to the attention of the public is a well respected scientist.  However the temptation for a lay person is to be rigid about definitions and not take other dietary aspects into account.  Because watermelon is high GI it does not make it a ‘bad’ food (it is high in antioxidants) and because ice-cream is low GI it does not make it a ‘good’ food (it is high in fat) – so common sense needs to be applied.  This is probably the best long-term approach to dieting for many people and should help those who are borderline pre-diabetics.

BREAKFAST 6am-7am
6– 8 Egg Whites
2—Pieces of Rye Bread OR ½ Cup of Oatmeal
1-Medium Apple
2-Glasses of Water
1-Cup of Water and ½ Cup of Apple Juice

SNACK 9am-10am
1-6oz. Can of Tuna (with mayo)
2-Glasses of Water

Lunch 12pm-1pm
2-Chicken Breasts
1-Large Salad and Veggies
2-Glasses of Water

Mid-Afternoon 3pm
4 – Hard Boiled Eggs

Supper 6pm
2-Chicken Breasts
1-Large Salad and Veggies

Snack ( 1 Hour before Bedtime)
½ Cup of Cottage Cheese
1-Apple
½ Cup of Cottage Cheese
1-Scoop of Protein Powder

Notes:

1. These Snacks are taken for the next 3 weeks. Use milk or water for the shake.
2. These 2 snacks are taken for the first 3 weeks of the diet.
3. Eliminate fruits as much as possible No Carbs after 6:00 pm Only Starchy Carbs in the morning You can substitute Fish, Turkey or Hamburger for Chicken.

HOLLYWOOD DIET

1 CUP Papaya Juice
1 banana
1/2 cup green tea / strongly brewed
1 scoop soy protein powder w/spirulina
1/2 cup blueberries / can be frozen
1/4 cup carrot juice
1/4 cup apricot juice
1/2 cup non-fat plain yogurt

Blend all ingredients together until smooth and serve over ice. Drink every 3 hours or less ( up to 6 times per day ).
Note: Try to use juices with no added sugar or corn syrups, this is the key to losing fast.
Yield: 2 servings

Supplement with 1/2 cup of the following raw veggies between shakes:
Celery sticks baby carrots
Green pepper slices mushroom slices
Cherry tomatoes shredded lettuce
Yellow squash slices

Do this diet only 3 days and is not meant to be continued after 3 days.
It can, however, be repeated every 2 weeks or so.

There is something to be said about the saying, you are what you eat. Of course different foods affect our bodies in different ways but the question that remains is what do we have to eat to keep the oomph in something we’d rather not live without…SEX.

Your sex drive is directly affected by what you put in your body, so feast your eyes on these 5 ways to improve your overall health and spice up your love life.

1. CALORIE INTAKE
Eating fewer calories will most certainly aid in weight loss if weight is an issue. Not only do extra pounds drag your desire to zilch, it also affects your confidence in body image.

2. OMEGA-3
Blood circulation is very important (for obvious reasons!), so make sure you have a healthy serving of Omega-3 fatty acids in your diet. Some of the best sources of Omega 3′s come from fish (halibut, wild salmon, mackerel, tuna), nuts (walnuts, especially) and beans (soy, navy and kidney).

3. B COMPLEX
Stress is a major libido assassin, so infest your diet with B complex. Not only does it help ward off cardiovascular disease and depression, it is also known to help decrease stress levels. Clean your plate when it comes to proteins such as liver, turkey, tuna, tempeh, lentils, chickpeas and peanuts, and fruits and veggies like bananas, potatoes, chili peppers, and anything green and leafy. Don’t leave out healthy sources of dairy as well.

4. SOY
Who knows what estrogen receptors are? It’s alright if you don’t – just know that soy binds to them which helps to keep your vaginal area lubricated as well as helping stave off hot flashes. Hot flashes and a drought don’t add up to a good time in bed so lets soy it up and partake in some tempeh, soy flour and tofu .

Loads of fatty foods, processed meals and too much sugar is linked to killing your sex drive and decreased orgasms. Chocolate is a keeper as it’s said to contains phenylalanine which is an amino acid that increases the body’s endorphins, our natural antidepressants. Just remember to maintain a good balance of moderation in healthy foods and exercise.

5. MINIMIZE FATTY FOODS
Have fun eating your way to a better sex drive!

MONDAY

Breakfast
1 Banana
2 slc Raisin toast w/1 Tbs margarine
1 cup Cereal, multigrain, fortified
1 1/2 cup Milk, 1%
1 cup Cranberry juice cocktail
1 cup Coffee w/1 tsp powder non-dairy creamer, low calorie

Snack
15 Crackers, wheat, unsalted
2 Tbs Peanut butter, unsalted

Lunch
1/2 cup Apple, sliced, w/skin
1 Frozen spaghetti dinner, prepared, lower fat & salt
1/2 cup Snap beans, yellow
2 slc Italian bread
2 tsp margarine
1 1/2 cup Salad:
1 cup Lettuce, tomato, carrot, cucumber green pepper & radishes
1/2 cup Endive
2 Tbs Creamy Italian salad dressing, no oil or salt
20 Pretzel rings, unsalted
2 Apple-filled cookies

Snack
10 Pretzel rings, unsalted

Dinner
1 Burrito, large:
1 Flour tortilla
1/2 cup Pinto beans
1 1/2 oz Ground beef, extra lean, pan fried, well done
1 oz Cheddar cheese, reduced fat
1/2 cup Carrots
15 Grapes
1 1/2 cup Apple juice
1/2 cup Ice milk

TUESDAY

Breakfast
2 slc Rye bread w/2 tsp margarine & 1 tsp fruit spread
1 1/4 cup Cereal, oat-type, fortified
1 cup Milk, 1%
1/2 Melon, raw
1 1/2 cup Grapefruit juice

Snack
1/2 can Chicken gumbo soup, lower fat & salt
5 Crackers

Lunch
Noodles w/tuna & vegetables:
1 1/4 cup Egg noodles, cooked w/out salt
1/3 cup Green peas
1/2 cup Sweet red peppers
1/4 cup Tuna in water
1 Tbs Mayonnaise
1 oz Roll
1/2 cup Strawberries
1/4 cup raisins
4 Chocolate chip cookies

Snack
3 Tbs Sunflower seeds, dry roasted, unsalted

Dinner
1/3 cup Lentil chili, lower fat & salt
1 cup White rice
1 cup Carrots, canned, low sodium
1 Orange
3/4 cup Pine-orange-banana juice
1- 8 oz Yogurt, lowfat, reduced sugar

WEDNESDAY

Breakfast
1 Bagel, sesame seed
1 1/2 Tbs Cream cheese, low fat
1 1/2 cup Oatmeal, cooked without salt
1/4 cup Milk, 1%
1/2 cup Peaches, canned, juice pack
1 1/2 Tbs Almonds, dried, blanched
1 cup Coffee w/1 Tbs liquid non-dairy coffee whitener
3/4 cup Grapefruit juice

Snack
7 Crackers, low salt
1 cup Orange juice, calcium fortified

Lunch
1 Deli sandwich:
1 Hard roll
4 slc Chicken breast, thin sliced, lower fat & salt
1 oz Cheddar cheese, lower fat & salt
3/4 cup Lettuce, shredded
2 Tomatoes, sliced
3/4 cup Juice drink, mixed fruit
1 Kiwifruit
1 Apple
3/4 cup Frozen dessert, lower fat ice cream

Snack
1-3 oz Frozen fruit juice bar

Dinner
3 oz Haddock, baked
3/4 cup Macaroni salad
1 Baked potato, large
2 Tbs Margarine
2 Tbs Sour cream
1 cup Squash, winter, mashed

THURSDAY

Breakfast
2 slc Raisin bread w/1 1/2 Tbs margarine & 2 Tbs fruit spread
1 Fried egg
2 links (about 1 1/2 oz) Sausage, lower fat and salt
1 cup Grits, enriched, cooked w/out salt
1/2 oz Cheese, low fat colby, shredded
1/2 Grapefruit
3/4 cup Milk, skim
1 cup Coffee, black

Snack
1 cup Lemonade, sweetened w/aspartame

Lunch
1 1/2 cup Fresh fruit salad, w/apples, bananas, grapes, oranges & pears
1 cup Curry vegetable soup w/noodles, low salt
8 Crackers, whole wheat, vegetable, fat free, no salt
1 Tbs Peanut butter, no salt
1/2 cup Wild rice w/2 Tbs black walnuts, chopped
1 cup Raspberry juice

Snack
3 cups Popcorn, air popped, unsalted
1 cup Red grape juice

Dinner
1 Large salad made with:
1 cup Endive
1/2 cup Looseleaf lettuce
1/3 cup Garbanzo beans
3 Tbs Carrots, shredded
1 oz Turkey breast meat
2 Tbs Creamy Italian, no oil or salt
1/2 cup Brussels sprouts
3/4 cup Corn, yellow cooked w/1/3 cup sweet red pepper, chopped
2 Wheat dinner rolls, small
2/3 cup Banana cream pudding, made w/skim milk
2 Tbs Frozen nondairy whipped topping
1 cup tea

FRIDAY

Breakfast
1 cup Coffee, w/1 pkt artificial sweetener
2 Waffles, frozen, apple cinnamon & blueberry
2 Tbs Pancake syrup, low calorie
2 tsp Margarine, tub
1 cup Milk, 1%
1 1/2 cup Orange juice, calcium fortified
1 1/4 cup Pineapple, diced

Lunch
2 pce Cheese pizza (1 pce = 1/8 of 12 in pizza)
2 cups Tossed salad with lettuce, tomato, carrots, cucumber green pepper & radishes
2 Tbs Vinegar & oil salad dressing
1 Breadstick, plain
1 Carrot, raw
1 cup Apple cider
2 Oatmeal raisin cookies, reduced fat

Snack
1 cup Fruit juice cooler

Dinner
2 1/2 cup Spaghetti, cooked without salt
1 1/2 cup Spaghetti sauce, plain, no salt added
2 Tbs Parmesan cheese, grated
1/2 Pita, 7 in diameter
2 tsp Margarine, tub, unsalted
1/2 cup Green beans, French style
1 1/2 cup Diet 7 Up

Snack
20 Grapes
5 Graham crackers

SATURDAY

Snack
1 cup Apple juice

Breakfast
1 cup Corn flakes cereal
1 cup Skim milk
2 slc Wheat bread, toasted w/1 Tbs tub margarine & 1 Tbs creamy peanut butter
3/4 cup Peaches, sliced
1 Pear
3/4 cup Orange juice, calcium fortified

Lunch
1 cup Lamb stew, w/potatoes
10 Buckwheat crackers, no salt
1 1/2 cup White rice, long grain
3/4 cup Fruit cocktail, canned, juice pack
1 pce Carrot cake

Snack
1/2 cup Broccoli, raw, chopped
3 Baby carrots, raw
1/4 cup Cauliflower, raw
1/4 stk Celery, raw
2 Tbs Catalina salad dressing, nonfat

Dinner
Mixed vegetables w/linguini & salmon
3/4 cup Mixed vegetables, broccoli, peppers, bamboo shoots & mushrooms
1 Tbs Corn oil
1 1/2 cups Linguini, herb, cooked
2 Tbs Pink salmon, canned
2 spg Parsley, chopped
1/4 tsp Sage, ground
1 Sweet potato, baked in skin
1 pce Fruit cobbler (1/6 of cobbler)

Snack
2 cups Popcorn, microwaved, natural flavor, salt free

SUNDAY

Breakfast
1/2 cup Postum, coffee flavor instant hot beverage
3/4 cup Basic 4 cereal
1 cup Milk, 2%
1 Bagel, cinnamon & raisin
2 tsp Cashew butter, plain
1 Kiwifruit
1/2 cup Strawberries
1 1/2 cup Grapefruit juice

Snack
1 1/2 cups Apple-grape-raspberry cocktail juice drink
1 1/2 cups Tortilla chips, ranch flavored

Lunch
1 Sesame burger sandwich made with:
1 Sesame burger patty
2 slc Bread, mixed grain, toasted
3 lf Romaine lettuce
2 Tbs Mayonnaise, mayo-like salad dressing
1 tsp Mustard, yellow
1 cup Cream of mushroom soup, low sodium, condensed, prep with water
15 Saltine crackers, low salt
1 cup Potato chips, light sour cream & onion

Snack
25 Grapes

Dinner
3 oz Pork chop, center loin, lean only, broiled
2 Potatoes, boiled without skin
1/2 cup Winter squash, hubbard, boiled, mashed
3/4 cup Turnip greens, raw, chopped, cooked
1 Tbs Margarine, tub
3/4 cup Applesauce, unsweetened
Ice cream sundae made with:
1/2 cup Ice cream, cubic scoops
1 Tbs Dessert topping, strawberry
1 Tbs Walnuts, black, dried, chopped

The Importance of a Healthy Diet
I am sure many of you are wondering what in the world a “healthy diet” has to do with herbal therapies. The answer – Everything!!!
Every day we ingest harmful chemical additives, preservatives, pesticides, etc. with and in our food. We breathe filthy air, drink chemically-saturated water. This severely taxes the liver and other important organs, including the heart and brain. Our bodies are not equipped to handle these toxins, and they end up stored in our body tissues. This storage creates an ongoing health problem that can manifest in many mysterious ways.

In my herbal practice, I advocate using as natural a diet as possible. This doesn’t mean that you have to become a vegetarian! It simply means eating natural wholesome foods. Become a label reader. I am sure that after you read the labels on a few of your favorite junk foods that you will be shocked. Most of the ingredients will be difficult if not impossible to pronounce. Most of the ingredients you won’t have a clue as to why they are in your food. And they shouldn’t be there! We were not designed to eat preservatives and artificial colors and flavors.

When you ingest these chemical additives at the same time you are undergoing herbal therapies, you are adding to the levels of substances the body must deal with. For example, there is rising evidence that aspartame, aka NutraSweet and other industry buzz names, can cause seizures, multiple sclerosis, and a host of documented serious side affects. Imagine coupling that problem with the attempt to heal with herbal therapy. There sits a contradiction if ever there was one. Over time, the continued ingestion of these additives to food can manifest in other nasty ways, i.e. cancers, deformities, mental retardation, etc.
There are many documented illnesses, ranging from chronic fatigue to heart disease to Alzheimer’s, all attributed to a poor diet full of today’s “convenience” foods. You can be incredibly overweight and still be very malnourished. You can take herbal or synthetic treatments for diseases and illnesses all day every day, take multivitamins every day, but the overall affects of a poor diet cannot be overcome in this way. Only changing the way you eat can keep you healthy and prolong your life. With a proper diet, you will discover that you get ill a lot less often, that when you do get ill the illness is not prolonged, that you are able to maintain your weight, that you have more energy, and you have more sex drive.

So what can you do? Learn to eat in a manner that nourishes your body. Learn what foods contain the nutrients your body needs. Learn to feed the body what it craves in a healthy manner. Learn to eat the foods that don’t clash with your herbal therapies. I am sure most of you are very familiar with the special problems that malnourishment can create for your health. Eating well and properly can seriously decrease these problems and their potential for permanent harm.

I recommend eating as close to a natural diet as possible. This means cutting out all junk foods, soft drinks, processed foods, fried foods, white sugar, etc. You and your body don’t need to deal with the incredible amounts of crud, or empty calories, in those items. And you will be surprised how much better you feel, how much more energy you will have, after this simple act of removal.

You should be eating a diet high in fiber, low in saturated fat, and low in refined sugars (preferably removing them completely!). Sweeten your drinks and foods with honey or stevia instead. Eat foods every day that are high in vitamin C, vitamin E, zinc, and selenium. These nutrients protect the liver, heart, brain, and other organs from free radical damage. Limit your caffeine intake, or stop using it altogether (caffeine can cause breast tenderness and pain). Limit red meats (have you seen the crap that goes into cattle feed?!), and add fresh fish to your diet at least twice per week. Eat plenty of fresh fruits and vegetables, particularly dark leafy greens, whole grains, and legumes. Pay attention to getting enough calcium in your diet to promote healthy bones and teeth, by eating natural organic yogurt, drinking natural organic milk, eating natural (not processed!) organic cheeses, eating enough dark leafy greens (spinach is an excellent source of calcium!).

For those of you who are lactose-intolerant, you owe it to yourself to give whole organic goat milk a try. Many people who are diagnosed as lactose-intolertant find they have no problems when drinking/using whole goat milk. This is because most goat farmers don’t feed their goats the additives most cattle feed has, and the composition is different than cow milk.

When you make your salads, folks, do steer away from using iceberg lettuce. There is very little nutritional value in iceberg. Instead, use dark lettuces, and for a flavorful treat, try adding some fresh herbs, such as parsley, dill, cilantro, etc. You’ll be increasing your nutrient intake while getting a pleasant change of taste. And simple herbal vinegars beat the pants off of many of those fattening salad dressings.
There are great health benefits to lowering your protein intake. Most Americans eat far more meat than is necessary for a healthy diet. Too much animal protein is rough on the digestive system, as well as rough on the waistline.
Try shrinking your portions, and making up the difference with foods that add bulk. Substitute a bean dish for meat at least once a week. Substitute tofu for meat at least once per week. When you buy juice, read the label! You will be shocked at how many popular juices on the market today contain high fructose corn syrup, and far less actual juice than you realize. Drink healthy herbal teas instead of soft drinks. Adding foods made with fresh garlic, and foods that contain whole oats, can lower your cholesterol in a natural, healthy way.
If you are taking synthetic hormones, or using licorice or black cohosh, you will want to be sure to get enough foods that are rich in potassium. These items tend to leach potassium from the body when taken over a long period of time.

There are many excellent books out there dealing with the benefits of a healthy diet. Get yourself to a health food store or book store and start browsing. You’ll be surprised to find how many common illnesses can be controlled or eliminated with a healthy eating regimen!
And of course, there is always exercise. Exercise is vitally important to the overall health of the body, and vitally important to eliminating excess calories. You should be doing some form of exercise each and every day. You don’t need to join the local gym to get exercise. A simple brisk walk every day is a good place to start.

Following these guidelines will get you started on your way to a healthier lifestyle. Soon it will become a good habit rather than a chore. Most of my clients notice a change in their energy levels within a week or two. Most also experience an increase in sexual desire and function, as well as a much lower incidence of illness. And one day in the not too distant future, you will wonder how you ever functioned while eating all that junk!
There are of course special dietary considerations for certain illnesses, certain times of your life, weight loss, weight gain, pregnancy, nursing, etc. and I am always available to assist with teaching you how to get the best nutrition possible from your personal diet. Please contact me for personal consultation if you feel you need a personalized diet.

1 small head cauliflower
1 tsp salt
Water to cover
6 tbsps grated onion
2 tbsps chicken bouillon
2 tsps flour
1 tsp garlic salt
1/8 tsp black pepper
1 can (1 pound) tomatoes

Wash cauliflower and break into flowerets; trim stems, and cook with 1 teaspoon of the salt in water to cover, until tender. Sauté onion in bouillon in large non-stick skillet until golden. Stir in flour and add garlic salt, pepper, and tomatoes. Cook together, stirring often, until thick, about 10 minutes. Drain cauliflower, arrange on serving dish, and pour the tomato sauce over it. Makes 4 servings.

16 oz low-fat or fat free cottage cheese
1 tbsp finely chopped chives
2 tsp garlic powder or to taste
1 tbsp paprika (use Hungarian if possible—the difference is incredible!)

Combine all ingredients, repack in plastic cottage cheese container and chill for at least one hour. This spread stores well and provides several days of quick meals. Use as a sandwich spread, vegetable dip, or baked potato accompaniment. To vary this recipe, add such chopped vegetables as sweet red and green peppers, cucumbers, or tomatoes. Makes 4 servings.

2 cups cooked garbanzos
1/4 to 1/3 cup lemon juice
3 tbps tahini
3-4 cloves garlic, minced
salt to taste
water (from cooking the beans) as needed for correct consistency

Blend well; garnish humus with parsley, olive oil (optional) and spicy paprika; eat with warmed pita bread and sliced vegetables (tomatoes, cucumbers, turnips,…)

1 can chopped tomatoes
1/2 white onion, finely chopped
2 tsp finely chopped cilantro (optional)
2 dried red hot chili peppers (more or less to taste)
1/2 mild green pepper (finely chopped)
dash of tabasco

Mix it all up and serve with fatfree sour cream and baked tortilla chips.

1/4 cup low-fat cottage cheese
1 tbsp lemon juice
1 cup garbanzos (chick peas) (canned)
1/4 tsp cumin
1/4 tsp coriander
1/2 tsp garlic powder
1/4 cup diced cucumber
1/4 cup diced tomato

Place all ingredients except cucumber and tomato in a food processor. Blend till smooth. Mix with diced cucumber and tomato. You can also add fresh green onion or dill for more flavor. Makes 2 servings.

fatfree pasta sauce
2 cups canned tomato sauce
1 small onion, chopped
1 clove garlic, crushed
1/2 tsp Italian seasoning
1/2 cup mushrooms, sliced
1/4 tsp anise seed

Combine ingredients in saucepan and simmer over low heat for 7-8 minutes. Makes 3 servings.

Pizza crust is almost always low in fat. Some of the ready pizza crust brands have only 1 gram of fat per serving. Commercial pizza sauces are all right, but don’t forget to check the labels and get a fat-free brand. You can also use pita bread, which is very low in fat.

To make a fat-free crust, use this recipe:
1 package active dry yeast
1 cup warm water
1/8 tsp sugar
3 to 3 and ½ cups all-purpose flour
1 tsp salt
cornmeal

Mix yeast, warm water, and sugar, and stir until yeast dissolves. When small bubbles form, add to flour and salt. Stir (or process in food processor if available) mixture until a ball is formed, then knead for about 10 minutes. If the dough is too sticky, add more flour gradually. using cooking spray, lightly oil a bowl , then add dough, cover and place in a warm spot. Let it rise until it doubles in volume, about 30 minutes to 1 hour.

Punch down, remove from bowl, and knead an additional minute or two. On a baking pan sprinkled with cornmeal, stretch the dough out, keeping it thin in the middle and thicker around the outside edge.

Heat oven to 425 F. For crisp crusts, bake it for about 8 minutes before you add toppings, then fill it and finish baking for an additional 8 to 10 minutes.

For the toppings, depends in how lowfat or fat-free you want it to be. . . you can use fat-free, lowfat or regular cheese: vegetables, like mushrooms, peppers, onions, will not add any fat to it: as for meat, if you really need it, use tuna, chicken, or even better, one of the deli “meats” made from veggies I mentioned before in this manuscript.

8 oz. pasta (I like to use tri-color spirals)
3-4 cups frozen veggie medley (carrots, broccoli, cauliflower or other combo)
canned tomato sauce or soup instead
salt, pepper, onion powder, other spices to taste
wheat germ

Cook and drain the pasta. Defrost the veggies and add the tomato sauce and seasonings. Put into a 2 quart casserole dish, which has been sprayed with Pam (or equivalent). Sprinkle liberally with wheat germ. Cook in microwave for 15 minutes.

1 onion, diced
3-4 cloves garlic, crushed (more if like)
1-2 t curry (amount depends on how much you like curry!)
1 tbsp minced ginger
½-1 t chinese chili paste
1-28 oz can crushed tomatoes
1 tbsp tomato paste
1 cup veggie broth
½ cup TVP (optional)
cooked spaghetti

Sauté until tender onion, garlic, curry and ginger in your favorite sautéing liquid (wine, broth, balsamic vinegar, sherry, etc.). Add chili paste, tomatoes, tomato paste, broth and TVP. Simmer 10-20 minutes. If it is too watery, additional tomato paste may be added, or a small amount of cornstarch mixed in water. Serve over spaghetti, top with nutritional yeast.