Green Supremefood: A whole food nutritional powder with fermented grasses and vegetables
Red Supremefood: A whole food nutritional powder with anti-aging fruits
Fermented plant protein
Enhanced Multivitamin
Green Supremefood: A whole food nutritional powder with fermented grasses and vegetables
Red Supremefood: A whole food nutritional powder with anti-aging fruits
Fermented plant protein
Enhanced Multivitamin
Giving yourself more time to chew your food peacefully helps with food absorption in the body and weight loss. It helps lose more weight and makes excessive weight stay off. Taking your time to eat your food also makes it easier for your body to digest the food. This prevents snacking throughout the entire day. I suggest being on the modified Mediterranean Diet’s big breakfast/small dinner plan for at least twelve weeks before going back to the Mediterranean Diet long term.
The Modified Mediterranean Diet’s Big breakfast/Small Dinner Plan
Breakfast (600-700 calories): Rotate daily.
Meal #1: Steel-cut oatmeal; you can add stevia, a handful of berries, a handful of walnuts or pecans if you want. Along with this, you can have a protein drink or smoothie with 8 ounces of almond or coconut milk, 1 teaspoon of coconut oil or almond butter for your good fats, one scoop of plant protein, and 1-2 tbsp. ground flaxseed for your fiber. May add ice or stevia to taste.
Meal #2: Eggs (3 whites and 1 yolk is best) or an omelet with onions, peppers, or any other vegetables: a little cheese or a few slices of avocado is okay. You can have 2 slices of gluten free toast (Canyon Bakery gluten-free bread is my favorite and is often found in the frozen section of a health food store.) with a little butter or a little almond butter.
Meal #3: Greek yogurt or low-fat cottage cheese with berries and stevia, and a protein drink or smoothie with almond or coconut milk, almond butter or coconut oil, a scoop of plant protein, and 1-2 tbsp. ground flaxseeds. May add ice or stevia to taste.
Meal #4: Gluten-free pancakes with berries (blueberries,blackberries,strawberries, or raspberries) sauteed in a small amount of butter or coconut oil (not syrup). May add 3-4 oz. of smoked wild salmon, 2 slices of turkey bacon, or a protein drink or smoothie as above.
Coffee: Okay. just no sugar or cream. You can use stevia to sweeten, and almond or coconut milk in place of cream. Tea is also okay, just no sugar; use stevia or truvia.
Lunch: No bread, pasta, rice, or potatoes.
You can have all salads with all the vegetables you want, but don’t add croutons. A little cheese is fine, but not every day (rotating every 3-4 days). Add 3-6 ounces of protein such as chicken, turkey, or fish (3-4 oz. for women, 3-6 oz. for men). You can have 1/2-1 cu of beans, peas, or lentils in soups or have hummus as side dish. Use your olive oil and vinegar (use 2-4 parts vinegar and 1 part olive oil) in a salad spritzer, and other condiments like lemon or lime, garlic, pepper, or one calorie per spray salad spritzers by Wishbone on salads. No creamy dressings (i.e.,ranch, blue cheese, etc.).
Dinner: No starches, and no beans, peas, or lentils.
You can have salad with all your vegetables, but no croutons. You can add 3-6 ounces of proteins such as chicken, turkey, or fish. You can have non-cream based vegetable soups and all the green vegetables you desire, such as cabbage, broccoli, asparagus, green beans, etc.
Snacks:
Raw nuts Organic celery and carrot sticks Guacamole or avocado Lettuce wraps Salsa is okay, but with no chips Hot tea is okay with no sugar ( use stevia or Truvia)
Notes to remember:
A positive mental attitude is one of the greatest keys to any successful endeavor. You must remove the word “cant” from your vocabulary, from your conscious and subconscious vocabulary, and reprogram yourself with an I-will-not-be-denied attitude. this can-do thinking will take you where you want to go. We all need to be grateful for the body we have, even if you are presently obese or overweight. Accept yourself, forgive yourself, and love yourself daily, and you will eventually change your autopilot to weight loss. Here are several can-do confessions:
A big part of a positive mental attitude is having a plan.
Leptin: The hormone that tells the body that it is full. Ghrelin: The hormone that tells the body it is hungry
A few ways to help control Ghrelin and Leptin hormones would be as follows:
The modified Mediterranean Diet is the best anti-inflammatory diet in the world. Quite literally, this modified Mediterranean Diet can usually effectively treat, cure, control, or manage specific illnesses and major diseases.
Level #1: Fruits, vegetables, nuts, beans, and other legumes. Salads consists of dark green leafy lettuce, fresh vine-ripened tomatoes, broccoli, spinach, peppers, onions, and cucumbers. Serve vegetables in salads, as appetizers, or as a main or side dish. Fruits are usually a dessert or snack. Use nuts as toppings to add favor and texture. The beans and legumes are usually in soups, added to salads, used as dips (i.e., hummus), or as a main dish.
Level #2: Steel-cut oats and quinoa, millet or millet bread, brown rice, and sweet potatoes. if you are not gluten sensitive, trying to lose weight, or suffering from high blood pressure, diabetes, high cholesterol, or another inflammatory disease, then potatoes, sprouted bread (i.e., Ezekiel 4:9 bread), or fermented bread (i.e., sourdough bread) are fine on occasion, rotated every four days, and with moderation (the size of a tennis ball for women and 1-2 tennis balls for men).
Level #3: Olive oil, used instead of other oils, including butter, margarine, etc. Not only for cooking, it is commonly mixed with balsamic vinegar as a salad dressing.
Level #4: Cheese and yogurt, in small amounts. Freshly grated Parmesan on pasta or a little feta cheese on a salad is common. Yogurt (about a cup a day) is how milk is usually eaten, and it is low fat or nonfat, served with fresh fruit added. Yogurt may also be used as a salad dressing (i.e., mixed with dill, garlic, onion, and cucumbers). Many patients are sensitive to diary and thus may need to minimize, avoid, or rotate it every four days.
Level #5: Fish, eaten more than other meats, in about 4 to 6-ounce portions several times a week. Choose low-mercury fish. Like anchovies, butterfish, catfish, clams, crab (domestic), crawfish/crayfish, croaker (Atlantic), flounder, haddock, (Atlantic), hake, herring, mackerel (N.Atlantic, chub), mullet, oyster, perch (ocean), plaice, pullock, salmon (canned or fresh), sardine, scallop, shad (American), shrimp, sole (Pacific), squid (calamari), tilapia, trout (freshwater), whitefish, and whiting.
Level #6: Chicken, turkey, and eggs. Chicken in 3-6-ounce portions a few times a week is common. The meat is usually skinless and added to soups, stews, and other dishes loaded with vegetables. Only 2-6 eggs per week. I recommend 1 yolk/3 whites as egg ratio.
Level #7: Red meat, in the form of beef, veal, pork, sheep, lamb, and goat is eaten in 3-6 ounce portions once or twice a week or just a few times in a month. It is then often served as a topping to a vegetable, pasta, or rice dish.
There are 13 important steps to take if you want to shift over to the Mediterranean Diet. Some steps and decisions will be easier than others, but every single step is a good one, except with certain grains. Here is what it usually takes:
Level One: Complex carbohydrates in the form of brown rice, whole-grain rice, whole-grain pasta, and whole-grain bread (the fresher the better). Other possible options include cracked whole wheat (bulgur wheat), couscous, course cornmeal (polenta), and potatoes.
Level Two: Fruits, vegetables, nuts, beans and other legumes. Salads are made of dark leafy lettuce, fresh vine-ripened tomatoes, broccoli, spinach, peppers, onions, and cucumbers. The vegetables are often mixed with pasta or rice, used in salads, served as appetizers, or offered as a main or side dish. Fruits are at this level, but are usually a dessert or snack. Nuts are toppings to add flavor and texture. The beans and legumes are usually in soups, added to salads, used in dips (i.e.,hummus) or as a main dish.
Level Three: Olive oil, used instead of other oils, butter , margarine, etc. Not only for cooking, it is commonly mixed with balsamic vinegar as a salad dressing.
Level Four: Cheese and yogurt, in small amounts. Freshly grated Parmesan on pasta or little feta cheese on a salad is common. Yogurt (about a cup a day) is how milk is usually eaten, and it is low fat or nonfat, usually served with fresh fruit added. Yogurt is also a salad dressing (i.e.,mixed with dill,garlic, onion, and cucumbers).
Level Five: Fish, eaten more than other meats, in about 4-ounce portions several times a week.
Level Six: Chicken, turkey, and eggs. Chicken in 3 to 6-once portions a few times a week is common. The meat is usually skinless and added to soups, stews, and other dishes loaded with vegetable. Only 1 to 4 eggs per week.
Level Seven: Red meat, in the form of beef, veal, pork, sheep, lamb, and goats, is eaten only few times a month. It is then often served as a topping to a vegetable, pasta, or rice dish.
Inflammation is the root cause of most chronic diseases. Health is the ideal long-term goal. Here is an anti-inflammatory diet that would break the cycle. This is a diet most patients could use as a foundational starting point for better health. After decades of medical practice, research , study and serving thousands of patients, these are the key components of the anti-inflammatory diet.
The Anti-Inflammatory Diet
The Dirty Dozen: Apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas (imported), potatoes
The Clean Fifteen: Avocados, sweet corn, pineapples, cabbage, sweet peas (frozen), onions, asparagus, mangos, papayas, kiwi, eggplant, grapefruit, cantaloupe, cauliflower, sweet potatoes
“Let Food be your Medicine” -Dietary changes proven to prevent or reverse disease
by Don Colbert, MD – New York Times Bestselling Author
His quote: “This simple lifestyle brings life”
This books offers simple dietary changes with the Mediterranean diet. it also gives us an insight of what to eat and what not to eat. These nutritional choices help us to live a better and healthy life. Making life much more qualitative and preventing diseases from attacking the body in the long run.
A person following an anti-inflammatory diet must:
Hey guys! The final week to wind things up is here. We face our finals and make it back home if we are still alive.I know we are all looking forward to that final moment where we can just sit back home, relax, stay warm, drink hot chocolate, and watch Netflix during winter break. That time is coming and we are all excited for that day to come. Catching up on my favorite TV shows and sleep is something I will definitely do doing the break. I will also go Christmas caroling and do many other fun activities and programs. Come on people, we all deserve to have some fun after going through a long semester of hard work in college. Make sure to make the most out of it!!! 🙂