Celtic Sea Salt and the Thyroid Gland

Though it is just a small gland that sits just below the Adam’s apple, the thyroid has a huge responsibility for maintaining many important bodily functions. Through its secretion of hormones, the thyroid affects the metabolism, cholesterol levels, heart rate, eyesight, skin, and memory. But… in order to manufacture a healthy amount of hormones, the gland needs to be in good working order. Celtic sea salt, a course gray salt found along the coast of Brittany, France, is an unrefined salt that contains over 80 minerals, trace minerals, and other essential elements. Due to its high mineral content, it can work effectively with the thyroid, providing healthful nutrients to the body.

Abundance of Minerals

Dr. David Brownstein in his online article, “Shattering the Myths about One of Nature’s Necessary Nutrients,” speaks about Celtic sea salt’s high mineral and trace mineral content, as opposed to table salt’s mere two elements: sodium and chloride.  He states that the use of unrefined salt provides a great benefit for optimum health. All Natural Information asserts that Celtic sea salt is able to eliminate excess acidity in cells, particularly the brain, while also balancing sugar levels and generating energy in the body as it works in conjunction with the thyroid gland. Celtic sea salt is also a great addition to the diet for its iodine content, which helps thyroid conditions like hypothyroidism.

Magnesium Salts

The presence of magnesium bromide and magnesium chloride boosts the metabolic processes by fortifying the thyroid.  According to All Natural Information, magnesium salts also help to drain excess sodium from the body, helping to address edema, high blood pressure, and other problems associated with high levels of sodium.

Additive Free

Because Celtic sea salt is free of additives and chemicals, it provides the body with the maximum benefit inherent in naturally occurring salt, according to Thyroid Guide. Celtic sea salt is sold without being processed, meaning that there is no application of heat, which normally removes minerals. Commercial table salt on the other hand, is the result of high-heat drying in order to keep salt granules from clumping together, with iodine often added after processing. Because the magnesium is removed from commercial table salt, the mineral is not available to perform its function as a nerve and brain cell stimulator, nor for metabolizing fats and sugars. Celtic sea salt, however, contains naturally occurring magnesium along with only 82% sodium chloride, as opposed to the 98% found in commercial salt.

Note: Be sure to consult with your health-care provider before embarking on a Celtic sea salt protocol, especially if you are suffering from kidney problems.




For information on the purity of sea salt given our polluted waters, here is an excellent response on the subject: http://www.saltnews.com/2010/08/on-the-purity-of-sea-salt/comment-page-1/#comment-24945

Fill Up to Slim Down: Feel-Full Eating Plan

Try this feel-full eating plan

Created by Katherine Brooking, R.D. This Feel Full Eating Plan delivers about 1,600 calories each day, plus all the nutrients you need.

Day 1 Breakfast. Veggie Scramble with Toast
Whisk 1 extra-large egg and 1 tbsp water in a bowl. Season with salt and pepper. Heat 1 1/2 tsp canola oil in a medium skillet over medium-high heat.

Cook 1 cup chopped tomato, 1 cup sliced mushrooms and 2/3 cup diced green bell pepper until vegetables are tender, 3 minutes. Add egg and 6 tbsp shredded low fat cheddar; cook, stirring, until set, 2 minutes. Serve with 2 slices whole-grain toast, topped with 2 tsp fruit spread.

Lunch: Sushi Takeout
1 six-piece vegetable-and-fish sushi roll (such as a California roll), 1 cup broccoli florets sautéed in 1 1/2 tsp sesame oil with garlic, 1/2 cup salted edamame and 2 tbsp reduced-sodium soy sauce.

Snack. 12-oz skim milk latte

Dinner. Spinach Salad
Toss 4 cups fresh spinach with 1/2 cup sliced apple, 1/2 cup sliced strawberries, 1 1/2 oz lean ham and 1 oz feta. Top with 4 crushed walnut halves, 1/4 cup whole-wheat croutons and 2 tbsp reduced-fat salad dressing. Serve with 1 small whole-wheat pita. Treat. 3 Reese's Peanut Butter Cup Miniatures.

Day 2 Breakfast. Almond Butter-Banana Toast
Toast 1 slice whole-wheat bread. Top with 1 tbsp almond butter and 1 sliced medium banana. Enjoy with 1 cup skim milk.

Lunch. The BVT (Bacon, Veggie and Tomato)
Heat grill to high. Brush 2 slices eggplant, 1 Portobello mushroom cap, 1 sliced zucchini and 1 sliced red bell pepper with 1 1/2 tsp olive oil. Grill 4 to 5 minutes. Stack veggies, 1 oz part-skim mozzarella, 2 tomato slices and 4 cooked turkey bacon slices between 2 slices multigrain bread.

Snack. 1 part-skim mozzarella stick

Dinner. Beef with Asparagus
Prepare 1 cup cooked brown rice as directed on package; place 2/3 cup in a container and set aside for another day. Heat grill or grill pan to high. Coat 12 medium asparagus spears with 1 1/2 tsp olive oil and grill until tender-crisp, 5 minutes. Serve with remaining rice, 3 oz precooked lean beef brisket and 1 small multigrain roll. Treat. 6 oz red wine.

Day 3 Breakfast. Cereal and Fruity Cottage Cheese
Top 1 cup high-fiber cereal, such as Barbara's Shredded Spoonfuls, with 1/2 cup skim milk and 3 tbsp ground flaxseed (a healthy fat). Serve with 1/2 cup balled watermelon, 1/3 cup cubed honeydew, 1/3 cup cubed cantaloupe and 1/4 cup 1 percent cottage cheese.

Lunch. Hearty Tomato Vegetable Soup
Heat reduced-sodium canned tomato soup (such as Campbell's Healthy Request) using skim milk instead of water. Place 1 1/2 cups soup in a bowl, add 2 cups spinach, 3/4 cup chopped tomato, 1/3 cup chickpeas and 1/4 cup cooked corn kernels. Sprinkle with 1/4 cup grated Parmesan. Serve with 1 small multigrain roll.

Snack. 1 small whole-wheat pita and 1 cup carrot sticks dipped in 3 tbsp plain hummus

Dinner. Lemon Chicken with Black Beans
Steam 1/2 cup diced bell pepper and 1 cup sliced mushrooms for 4 minutes. Mix with 1 1/2 tbsp olive oil, 3/4 cup chopped tomato and 1/2 cup drained and rinsed canned black beans. Serve with 1 Kashi Lemon Rosemary Chicken frozen entree, prepared as directed on package.

Treat. One 16 oz (Grande) Starbucks Cinnamon Dolce Frappuccino Light

Day 4 Breakfast. Berry Smoothie
Combine 1/3 cup blueberries, 1/2 cup sliced strawberries and 1/3 cup raspberries with 4 oz lowfat plain yogurt, 1/4 cup water and 1/4 cup ice in a blender. Mix until smooth. Serve with 3 whole-wheat crackers, each topped with 1 tsp regular peanut butter.

Lunch. Tuna Melt
Mix 5 oz water-packed chunk light tuna, 1 cup diced celery, 1 cup diced cucumber, 1/2 cup grated carrots and 1 tbsp reduced-fat mayonnaise in a bowl. Toast 2 slices whole-wheat bread.

Top each piece of toast with 1 medium tomato slice, 1/2 of tuna mixture and 1/2 slice reduced-fat Swiss cheese; heat in toaster oven until cheese melts, about 2 1/2 minutes.

Snack. Chocolate Banana. Slice 1/2 banana and top with 1 tbsp chocolate syrup

Dinner. Turkey Pita with Fries
Heat oven to 450 degrees. Peel 1/2 medium sweet potato and slice into 1/4-inch strips. Place strips on baking sheet and coat with vegetable oil cooking spray. Bake 10 to 12 minutes, turning once. Coat with cooking spray.

Heat a small frying pan over medium-high heat. Cook a prepared turkey patty until cooked through, 4 minutes on each side. Stuff a 6-inch whole-wheat pita with patty, 2 tbsp hummus, 1/6 of an avocado, sliced, and 4 tbsp shredded part-skim mozzarella. Serve with fries. Treat. 24 Snyder's Snaps Pretzels.

Day 5 Breakfast. Egg Sandwich and Fruit
Whisk 1 medium egg with 6 tbsp shredded low fat cheddar. Lightly coat frying pan with vegetable oil cooking spray. Heat on low. Add egg and cook until firm, about 2 minutes. Toast a whole-wheat English muffin; spread with 1 tbsp trans-fat-free margarine spread; fill with egg-cheese mixture. Serve with 1 medium orange.

Lunch. Veggie Enchiladas with Broccoli Salad
Heat 2 Amy's Black Bean Vegetable Enchiladas according to package instructions. Mix 1 cup steamed broccoli florets, 3/4 cup chopped tomato, 3 cups mixed greens and 1/4 cup chopped onion. Drizzle with 1 tsp olive oil and 2 tsp balsamic vinegar. Serve warm enchiladas with salad.

Snack. 2 1/2 Mini Babybel Light cheese rounds and 1 cup fresh sliced strawberries

Dinner. Penne with Shrimp and Peas
Prepare 1 cup cooked whole-wheat penne. At the same time, heat a medium saute pan over high heat. Add 1 1/2 tsp olive oil, 3/4 cup chopped tomatoes and 1/4 cup cooked fresh or frozen peas. Place 7 large cooked shrimp in pan with vegetables and toss mixture with drained pasta. Sprinkle with 2 tbsp grated Parmesan. Treat. 1 Skinny Cow Mint Ice Cream Sandwich.

Aloe Vera Plant: Super Plant

Aloe vera is a gorgeous succulent plant that a member of the Lily family.  It is easy to indentify by its thick, fleshy leaves that when gently sliced open, yield a medicinal gel. There are approximately 400 species of aloe, with the most curative being Aloe Barbadensis Miller. Aloe vera has been used for centuries for its medicinal value, whether applied topically or taken internally.  Because it is so easy to grow, having a plant or several of your own is an excellent way to keep this essential part of your medicine cabinet at hand. 

Vitamins and Minerals

Aloe vera contains over 20 amino acids and according to the Healthcare Information Directory, is high in B complex vitamins, especially vitamin 12.  This is especially good news for vegetarians, as B12 is hard to find outside of animal products. Aloe also contains calcium, magnesium, potassium, copper, iron, silicon, sulfur, and essential fatty acids, all of which are essential for our health.

Gastro- intestinal Assistance

According to Aloe Vera Studies, juice made from aloe vera gel helps detoxify the system by working with the intestinal tract to help break down impacted food. Because aloe vera juice helps the body to release pepsin, an enzyme that assists in digestion, it can also reduce bloating and similar discomforts, including irritable bowel syndrome and ulcers. 

Boosting Immune Function

Because it contains phyto-chemicals, which help to fight free radicals, aloe vera helps to strengthen the immune system. It also helps to relieve symptoms of allergies such as asthma due to its anti-inflammatory and anti-bacterial qualities. Other attributes include reducing symptoms of bladder and yeast infections, leg cramps, arthritis, intestinal parasites, and hemorrhoids. With its anti-viral abilities, it also fights colds and other illnesses.

Studies on Aloe Vera

According to Nutritional Health Information, there have been several clinical studies to determine if aloe vera can assist in cancer recovery. In one, patients were given aloe along with MLT, a neuro-hormone, and the benefits were clear. In another study, 5,000 angina pectoris patients were studied over a period of five years as they took aloe vera and psyllium husk supplements. Improvements in cholesterol balance and reduced angina attacks along with a reduced need to use pharmaceutical drugs were observed, especially among those who also suffered from diabetes. The Mayo Clinic states that there is scientific evidence that aloe vera functions well as a laxative and may also improve skin conditions due to inflammation.

Aloe vera prefers a warm, dry environment in which to thrive. I bought several plants a number of years ago and they are now huge, gorgeous specimens of plant life whose gel goes into my blender drinks, on cuts and sores, or on my face to tighten the pores and enliven my skin tone.

News: Common OTC Medications are Making Women Fat!

Research found that some Common OTC drugs can increase Weight Gain

Just like many prescription drugs, over-the-counter drugs can increase weight by influencing factors such as appetite and fluid retention, cautions Jana Klauer, M.D.,weightloss and nutrition expert at St. Luke's Roosevelt Hospital's Obesity Research Center in New York City.

Here are some common OTC drugs that can increase your Weight

Cough syrup = hidden carbs. A single dose of liquid cold formula can contain 19 carb grams. Spoonable cough and cold products can pack a surprising high-carb punch: In one analysis, a leading liquid multisymptom cold remedy was found to contain 19 grams of carbs per dose- just shy of the 20 grams many diets allot for the entire day!

Using such a product even once can shut off your body's ability to burn fat for 24 hours, says Mary Vernon, M.D., a member of the Atkins Physicians Council. Since syrups are top offenders, ask your pharmacist about alternatives that don't contain sugar.

Painkillers = water weight. Pain relievers like ibuprofen and naproxen can blunt the kidney's ability to process fluids, triggering bloat that can rapidly pack on pounds, explains Dr. Klauer. To dodge the risk, consider aspirin. A study of the effects of common OTC painkillers concluded that aspirin didn't hinder kidney function.

Allergy meds = trapped fat. Antihistamines such as diphenhydramine, found in allergy and sleep aids, can mean double trouble. They can fuel overeating by blocking appetite-controlling histamine, warns Dr. Klauer.

Also, they can boost levels of cortisol, which signals the body to produce the fat-storing hormone insulin, says Dr. Klauer. Next time your appetite soars while you're on antihistamines, discuss the options with your doctor. If you're suffering from stuffiness, for example, a decongestant may provide relief without sabotaging weight.

Is your Rx the problem? A research review in Obstetrics & Gynecology has dispelled the fear that the Pill causes major weight gain, but not all meds are off the hook. If you're mysteriously packing on pounds and taking one of the drugs below, which were identified in a Consumer Reports analysis, ask your doctor about a switch.

Medication                                                                 chance of weight gain
Tricyclic antidepressants (Elavil, Norpramin, Norfranil)     > 10%
Diabetes drugs (Diabinese, Glucotrol, Micronase)            > 10%
Corticosteroids (Cortone, Cortef, Deltasone)                   > 10%
SSRI antidepressants (Prozac, Paxil, Zoloft)                    4-10%
Osteoporosis drugs (Evista)

Alert: Plastic Containers can Sabotage Weight Loss!

Plastic Containers can Make you Fat!

Once heated, chemicals in plastic called phathalates and bisphenol A can leach into food. These estrogen-mimicking chemicals can throw hormones off kilter, triggering the storage of fat in the belly and thighs.

How you can avoid this:
To avoid problems, make sure food is cool before placing it in a plastic container (since leaching can start at temperatures as low as 45 degrees farenheight). And take items out of plastic containers before reheating them. Instead, transfer food to a ceramic or glass plate - these don't emit toxins when heated.

Tips on How to Eat Well on the Road

Tips on How to Eat Healthy when you're on a trip or dining out.

1. Always ask for breakfast potatoes to be steamed, not fried.

2. Pack a bag of healthy snacks- fresh fruit, vegetables and brown rice- to curb the desire to stop for a big lunch in the middle of the day.

3. When dining at a breakfast buffet, fill up on fresh fruit and whole-grain cereals rather than pancakes and breakfast meats.

4. Order scrambled egg whites rather than whole eggs.

5. Stay away from fast-food meals.

6. Look for healthy restaurant outside your hotel, especially when the closest and most convenient choices are high-fat oriented.

7. Schedule one cheat meal every two days- not ever day- if you are traveling for one week or more.

8. Eat a grilled chicken breast via room service if you are hungry late at night. Protein trumps carbs as a low-fat, late-night snack.

9. Travel with a jar of organic peanut butter for emergency snacking.

Chlorophyll: Liquid Health from Nature's Garden

All green things in nature contain chlorophyll, the liquid substance created by the chemical process known as photosynthesis.  As the most essential element contained in plants, chlorophyll allows growing things to absorb light from the sun and convert it into energy. Chlorophyll gives leaves, grasses, and vegetables their color as the pigment reflects sunlight at specific wavelengths for our eyes to perceive them as green. Chlorophyll A contains a molecule that reflects light in a blue-green range and chlorophyll B in more of a yellow-green hue. Vegetables contain more chlorophyll A than B, which makes them perishable as they age.

One of the most interesting facts regarding chlorophyll as it relates to human health is that its molecular structure is identical to that of hemoglobin. The only difference is its central atom, which in hemoglobin is iron and in chlorophyll is magnesium. As hemoglobin is essential to nourishing and transporting our red blood cells, by ingesting chlorophyll we assist hemoglobin with its duties. Our blood is made up of approximately 75% hemoglobin, which is responsible for maintaining high quality red blood cells, boosting our energy level, and regenerating the entire body at both the cellular and molecular levels. 

Chlorophyll contains high doses of vitamins A, C, and E, making it an excellent anti-oxidant and anti-inflammatory. Additionally, it is composed of vitamins K, folic acid, iron, calcium, and protein, which all help to boost the immune system as well as repair and build the red blood cells. Chlorophyll is a powerhouse serum, with many other healing properties that include:

·            Cleansing the body of toxins

·            Preventing harmful chemicals from weakening our metabolism

·            Providing chelation of heavy metals, such as mercury

·            Fighting infection

·            Promoting better circulation

·            Assisting digestion

·            Increasing our cells' ability to use oxygen

·            Helping to prevent carcinogens from binding to DNA within our organs 

·            Breaking down calcium oxalate stones to exliminate excess acid

·            Assisting tissues in destroying germs

·            Increasing resistance to disease

·            Preventing bacterial growth

·            Treating bad breath by promoting a healthy digestive tract

·            Providing a natural treatment for wounds

·            Helping decrease side effects from drugs

·            Creating quick delivery of magnesium to cells and tissues

Because chlorophyll is highly alkaline, it is a strong anti-carcinogenic. There have been increasing studies on its power to inhibit multi-organ carcinogens, as well as its ability to successfully fortify the body against air-borne carcinogens such as pollution.

Chlorophyll is easily incorporated into our daily regime through consuming greens such as spinach, broccoli, Asian greens, asparagus, peas, beans, kale, bell peppers, celery, cabbage, leeks, parsley, green olives and cold pressed organic olive oil, sea veggies, or any other deep green vegetable. Eating greens raw provides the fastest delivery, as does juicing them into power drinks. Buying chlorophyll in liquid or tablet form is another way to ensure that your body is getting the pure substance in adequate amounts. 

Steaming veggies quickly is another way to get your chlorophyll, but this means for no more than 5 minutes. Once the color fades from bright green to grayish green, vegetables begin to lose their potency. When plants are heated, or exposed to acid in any way, the magnesium content at the center of chlorophyll's structure is replaced by an atom of hydrogen, which diminishes the veggie's healing potency.

Eating the fresh greens that nature supplies is one of the best ways to assure our bodies of glorious and radiant health without necessarily having to rely on the doctor's medicine cabinet. Think of your body as a garden and tend to it accordingly.

Why You Need a Diet Buddy

Did you know? Research has shown that active friends (with similar goals and athletic interests) support provides the added motivation you need to stick to your routine.

In a recent British study, women who set out on a solo diet had higher levels of the stress hormone cortisol than those who dieted in pairs. And that's a problem since cortisol switches the body into fat-storing mode.

If you can, join forces with your friends, have a weight loss buddy. But if you want to go it alone, eat calcium-rich foods such as yogurt, ricotta cheese and spinach. Research links calcium with lower cortisol production, and it has been proven that women who increase their intake lose up to 40% more weight than calcium avoiders.

3 Super Foods that Burn Belly Fat

3 Super Foods that target Belly Fat Fast

Research found that dieters who fill up on these foods that burn or target belly fat helps women reduce abdominal fat by up to 50 percent.

Mushrooms: Women who enjoyed a mushroom-based lunch ate 400 fewer calories throughout the day compared with those who ate a meat dish, according to a study at John Hopkins University in Baltimore. Follow-up research confirms that a daily cup serving of mushrooms instead of an equal portion of animal protein can help women shed 10 pounds of belly fat in two months.

Edamame: Consuming two daily servings of soy foods such as edamame or tofu helps target abdominal fat at the cellular level, note researchers at the University of Illinois at Urbana-Champaign. Their studies show that soy activates fat burn inside cells, stimulating weight loss within 72 hours, without calorie restriction. Plus, it cuts the production of new abdominal fat by 57 percent.

Beans: Eating 1 cup of protein- and fiber-rich beans daily cuts the risk of an expanding waistline by 23 percent, say scientists at the Centers for Disease Control and Prevention. Additional research shows the same daily dose can help dieters more than double abdominal-fat reduction. Plus, preliminary studies suggest that bean fiber binds to fat-storing toxins in the intestinal tract, speeding their elimination from the body.

Three Essential Nutrients for Stress and Sleep

As we all know, getting a good night's sleep is key in maintaining a balanced, healthful life. Enhancing the quality of sleep and reducing the effects of stress means that we can make the most of our mental and physical abilities. When we are deficient in essential nutrients this can lead to irregular sleep patterns, higher stress levels, and other health complications. By providing the body with the appropriate nutrients, our immune system is thus strengthened, making it easier to fight illness and disease.

Magnesium
When the body is low in magnesium levels, it becomes vulnerable to the ravages of stress. Magnesium works in conjunction with calcium and potassium to affect every organ in the body as well as tissue and cell function. Because it is not often added to the soil in conventional fertilizers, the magnesium level in our food is diminishing, unless we are eating organic, farm-grown produce. Refined foods are also lacking in magnesium, which makes it essential to replenish this mineral if our diets are not up to snuff. When magnesium levels are in balance, we have a much greater ability offset the symptoms of insomnia, anxiety, restlessness, as well as PMS. Some foods containing magnesium are almonds, Brazil nuts, cashews, walnuts, sesame seeds, coconut, brown rice, quinoa, tofu, salmon, sardines, spinach, eggplant, yams, beet greens, avocados, and black beans.

Tryptophan
Tryptophan is an essential amino acid responsible for creating protein and repairing protein tissues. Tryptophan converts to serotonin in the brain, which helps the brain produce melatonin, the hormone that assists in regulating the body's natural clock and improving sleep quality (see below). Tryptophan helps to reduce the effects of stress, jetlag, PMS, depression, and insomnia. Appropriate amounts of tryptophan also keep blood sugar levels stable, while working with the adrenal glands to release stress-reducing hormones. Tryptophan can be found in grains, soy products, shellfish, tuna, and turkey.

Melatonin
Melatonin is a hormone secreted by the pineal gland. Known as the ‘sleep hormone’, it helps to regulate the body's internal clock, regulate blood pressure, heighten the libido, and keep the immune system healthy. As a powerful anti-oxidant, melatonin fights free radical damage and helps to lower stress levels. According to the online journal, Alternative Cancer Care, studies focusing on cancer patients show that they generally have low melatonin levels, and that by elevating these levels the degree of stress associated with the illness can be alleviated. Herbs containing melatonin are St. John’s wort, and feverfew. Foods containing melatonin are oats, rice, ginger, bananas, and tomatoes.

Make sure you consult with your health-care provider before you take any of the above to determine dosage and to make sure there are no counter-indications.

The Healing Benefits of Sangre de Drago

Sangre de Drago: in English it is Blood of the Dragon, and no, it’s not to be used in the witch’s brew including eye of newt, although it couldn’t hurt!   

Sangre de Drago is actually a photochemical-packed medicament has been used for centuries to heal a myriad of ailments. It comes from a species of tree called the Croton, of which there are 750 varieties, most of them producing well-known medicinal tonics and purgatives used by the natives of countries such as Peru, Ecuador, and Columbia where they are found. Sangre de Drago comes from a tree covered with a smooth, mottled bark that sports large heart-shaped leaves and greenish-white flowers growing from long stalks.  When the trunk of the tree is cut, a dark red resinous fluid resembling blood oozes forth.

Healing Properties

Indigenous people have used Sangre de Drago for treating diarrhea, hemorrhoids, vaginal discharge, hemorrhaging due to childbirth, douching, skin disorders, upper respiratory viruses, as well as treating ulcers that form in the mouth, throat, stomach, and intestines. Because it contains two important alkaloids: Taspine, an anti-inflammatory, anti-tumerous, and anti-viral compound; and Dimethylcedrusine, an element responsible for healing wounds, Sangre de Drago is especially effective in the cessation of bleeding and the reduction of inflammation. It also helps to kill bacteria, germs, and fungi, as well as destroy cancer-forming cells and reduce tumor growth and mutations. 

The healing sap contains collagen along with latex-like qualities that when applied to external wounds, bites, or rashes, dries quickly to create a barrier that functions like a second skin. Chock full of alkaloids, phytochemicals, and enzymes crucial to healing, Sangre de Drago is now recognized by mainstream medicine as an important medicinal.

Studies on Sangre de Drago

There have been numerous studies done on Sangre de Drago to determine its effect as a skin balm for problems such as itching, swelling, and redness due to insect bites, bee stings, poison ivy and other rashes. Patients receiving a topical dose of the substance all experienced relief within minutes due to Sangre de Drago's ability to block the activation of the nerve endings responsible for sending pain messages to the brain.

A study in Belgium focusing on Sangre de Drago's healing properties found that it is four times as effective than synthetic formulae purporting to achieve the same ends. Clinical trial subjects were given three pharmaceutical preparations containing Sangre de Drago: one was an oral product for treating respiratory viral infections, another was a topical product for treatment of herpes, and the last was an oral product for treating diarrhea. In each case, results were extremely positive in favor of Sangre de Drago's potency as a cure.

In another experiment at Albany Medical Center in Albany, New York, Dr. Mark Miller induced three groups of rats with stomach ulcers. He found that two of the groups drinking Sangre de Drago in varying concentrations had a substantially reduced bacterial content with reduced ulcer size as compared with the one control group that was given a placebo.

Other studies show that Sangre de Drago can inhibit the production of Myeloperoxidase, an enzyme found in white blood cells that is responsible not only for inflammation, but also for cardiovascular disease. Another experiment with the substance proved that Sangre de Drago contains elements that kill bacteria. A sample of Sangre de Drago was placed on a sterile plate to dry and then smeared with the E Coli bacteria. A second sterile plate containing the antibiotic Ampicillen was also smeared with E Coli. The plate with Sangre de Drago demonstrated that the bacteria were killed, as opposed to the plate with Ampicillen, which showed that the E Coli bacteria were still alive.

An Anti-Viral

Sangre de Drago is undergoing many experiments in mainstream medical centers where it is being studied for its anti-viral function. In this regard it is being considered for use against the herpes simplex viruses I and II, as well as a treatment for the HIV virus.

Pure Blood

Mainstream medicine is finally taking a good look at one of nature's phenomena so commonly used by people of the land. If you are fortunate enough to find pure Sangre de Drago, either in a health food store or by traveling to South America, you can take it in doses of 10 to 15 drops in warm water or use it topically as needed. Be forewarned that it has a rather a nasty flavor and that though it turns the skin red when applied topically, it easily washes off. This is not true, however, of fabric, so be careful you don't get it on your clothing!

Note: There are no known counter-indications for Sangre de Drago, but it is still best to consult with your healthcare provider before considering it as a medicament.

Breathing Exercises for Weight Loss

The Breathing Exercises that burn 140% more fat than jogging and keep metabolism elevated 24/7

Oxygen-boosting techniques: If you maximize the oxygen reaching your gut, you'll double your absorption of fat-burning nutrients. And if you rebalance your pH, you'll burn more stored fat for fuel.

Discover why enhanced oxygen intake is so slimming and how you can do this to lose weight in record time.

Oxygen Deprivation Alert!
More and more women are increasingly getting shortchanged when it comes to oxygen circulation. The result: weight gain, fatigue and mental fogginess.

When the first study revealed that women could get slim with focused breathing, the medical community scoffed. Although it was well recognized that breathing produces physiological changes conducive to weight loss, the lab results seemed too amazing. And when research at Los Angeles's University of Southern California found that deep breathing helped subjects burn 140 percent more calories than riding a bike, some wrote it off as unbelievable. After all, we breathe 24/7, yet we keep gaining.

Now three findings promise to forever silence the snickers, and help millions of women lose weight in record time.

1. The levels of atmospheric oxygen have steadily declined, thanks to pollution and climate shifts. And while a drop of .002 percent per year may not sound major, the impact is dramatic.

2. The chronic stress of modern life alters breathing patterns, causing 90 percent of us to take short, shallow breaths. These truncated breaths don't flood the body with oxygen- a requirement for weight loss.

3. Our habit of sucking in our tummies sabotages slimming. The reason: Rounded belly breather are needed to oxygenate the body.

The good news: Now that weight-loss experts are aware of the various components that are preventing oxygen-induced weight loss, they've been able to pinpoint the oxygenating strategies or breathing exercises that will:
• Turbo Charge metabolism
• Flush fat-trapping toxins
• End weight-sabotaging fatigue.

Why enhanced breathing exercises are so slimming!

1. Oxygen optimizes slimming nutrients. The digestive tract is lined with tiny fingerlike projections called intestinal villi. Their task: to absorb calcium, iodine, essential fats, amino acids and dozens of other metabolism-boosting nutrients. But to do this effectively, intestinal villi require a great deal of oxygen- more than most tissue in the body.

And when oxygen is in short supply (as it is for almost 90 percent of women, thanks to shallow breathing), the ability of villi to absorb nutrients plunges by as much as 72 percent, according to research at the University of Edinburgh in the United Kingdom. But when oxygen intake improves, nutrient absorption is enhanced within minutes, boosting metabolic rate by as much as 30 percent, says nutritionist Marc David, author of The Slow Down Diet.

2. Oxygen ups levels of fat-burning energy. Steady weight loss and high energy are dependent on the quick conversion of food and fat into tiny packets of usable energy called adenosine triphosphate, or ATP, explains clinical nutritionist Susan M. Lark, M.D., coauthor of The Chemistry of Success.

But in order for this to happen, cells need to be bathed in fluid that's slightly alkaline (a pH above 7). Oxygen is alkaline, notes Dr. Lark. So deep breathing keeps cells oxygenated, helping the body to easily maintain an ideal pH. And that's the key to optimal ATP production, she adds.

3. Oxygen ushers out fat-packing toxins. Rapid removal of pesticides, preservatives and other toxins is essential for fast, easy weight loss, suggests research at the University of Stirling in Scotland. Scientists there discovered that as cellular toxin levels rise, the thyroid, adrenals and other weight-regulating glands become sluggish. Plus, in an attempt to protect these vital organs, the body forms additional fat as storage for toxins.

The good news: Up to 70 percent of toxins are easily converted into gases that are expelled through deep breaths, so proper breathing can dramatically lessen one's toxin load. In fact, according to studies at California's Sansum-Santa Barbara Medical Foundation Clinic, simply breathing slowly and deeply, to maximize the oxygen inhaled and the carbon dioxide and wastes exhaled, increases the release of fat-packing toxins by as much as fifteen fold.

4. Oxygen oxidizes existing body fat. The first step in breaking down stored fat is to combine it with oxygen molecules, or to oxidize it. Incredibly, research at the International Breath Institute in Boulder, Colorado, and elsewhere reveals that most people use less than 25 percent of their lungs' two-gallon capacity, which greatly short-changes weight-loss potential. But when people improve their breathing and maximize their oxygen intake, they more than double the amount of body fat they oxidize and burn each week.

5. Oxygen short-circuits stress hormones. Keeping the bloodstream oxygenated calms the entire central nervous system, lowering production of the stress hormone cortisol by as much as 50 percent in 10 minutes.

In fact, studies at the University of North Carolina at Chapel Hill suggest that women simply need proper oxygenation to avoid the leading cause of diet-sabotaging binges: cortisol over-production due to nonstop stress. When oxygen levels are high and the nervous system is calm, the pancreas responds by reducing its production of fat-storing insulin, explains David. The result: You are less likely to convert the food you eat into body fat!

Are you oxygen-deprived? Take this one-minute quiz to find out.
Place one hand on your belly and the other on your chest. Slowly inhale and exhale through your nose four times. Which hand moved? Ideally, the one on your chest stayed fairly still, while the one on your stomach moved in and out. That's a sign of deep belly breathing, the type that maximizes oxygen intake. If only the hand on your chest moved significantly, that means you're breathing shallowly- a sign of oxygen deprivation.

The oxygenating techniques or breathing exercises that lead to weight loss.

Simply by increasing the amount of oxygen flowing through your lungs, you'll expel up to 70 percent of the fat-trapping toxins in your body. If you maximize the oxygen reaching your gut, you'll double your absorption of fat-burning nutrients. And if you rebalance your pH, you'll burn more stored fat for fuel.

While the biochemical chain reaction above is complex, getting the slimming benefits isn't. The techniques will bathe every cell in your body in oxygen. And unlike diets of old, the results kick in immediately!

Shift your body into metabolic overdrive with this simple breathing exercise.
It might seem silly to relearn how to breathe, but the following breathing pattern helped study subjects burn 140 percent more calories than riding a stationary bike! We now know that breathing, like aerobics, is a true fat-burning exercise, says nutritionist Marc David. If you want to lose more weight, you have to take in more oxygen, he says.

The proven strategy: 15 minutes of breathing exercises daily. These can be done in 5-minute sessions. 

This technique, called Oxycise, can be performed in any position, as long as you focus on your breathing the entire time.

Step 1. Inhale
Breath in fully and quickly through your nose, relaxing your stomach and face so you can take in as much air as possible.

Step 2. Lift
While holding your breath, tighten your abdominal muscles to pull in and lift your belly. Placing your hands on your tummy can help guide you.

Step 3. Tilt and squeeze
Tilt your pelvic area in and up. (Your shoulders should be slightly rounded.) Squeeze and lift up your buttocks ever so slightly.

Step 4. Exhale
Breathe out with resistance (as if blowing through a straw). Keep your head up and your shoulders relaxed, but do not relax your butt and belly until you've finished exhaling.

Speed your slim down with these oxygen-rich foods.

Source: First

Quick Healthy Breakfast for Weight Loss

Why you shouldn't Skip Breakfast: Eating a Healthy Breakfast is essential if you're trying to Lose Weight.

Eating breakfast revs up your metabolism and helps prevent you from overeating throughout the day. Remember that you're going without eating for 7 to 9 hours while you sleep, so your body requires nutrients at breakfast.

Breakfast Made Easy: Breakfast bars and Good Breakfast Options!

With everyone being so busy, breakfast bars are becoming more and more popular and they can be a good breakfast option- as long as you get the right one!

To make sure you're getting a breakfast bar of good quality, look for one that contains higher levels of fiber and protein, with lower levels of fat and sugar.

Since most good breakfasts include some type of a carbohydrate source, best choices will include whole grains of some sort. These will help you feel fuller longer because they take longer to digest than refined carbs.

Long-term studies have shown that women who choose whole grains over processed, refined products gain less weight as they age. In fact, one long-term study showed that women with the highest intake of fiber (from foods such as oatmeal and whole grain breakfast cereals) were half as likely to become obese later in life than those who eat lower amounts of fiber.

With this in mind, some good breakfast options would be:

* 1 cup of oatmeal with 1 tablespoon of raisins and 1 cup of skim milk
* 2 pieces of whole-grain toast with 1 tablespoon of peanut or almond butter
* 1 cup of bran cereal with 1 cup skim milk and 1/2 cup blueberries
* 1 cup of fat-free cottage cheese or yogurt with a fat-free bran muffin.

Colloidal Silver: The Body's Therapeutic Shield

Used by the early Romans and Greeks to disinfect water and food, treat burns, and dress wounds, colloidal silver has been respected as a therapeutic element for centuries. Paracelsus used it for fighting dropsy and diseases resulting from excess humidity, and Herodotus wrote about it in reference to King Cyrus of Persia who drank water stored in silver containers for his health. Ancient Hindu tomes speak of decontaminating water by plunging hot silver into it, whereby parasites and other toxic elements are eliminated. Early North American settlers put silver coins in their milk in order to preserve its freshness. In the 1930's, physicians used colloidal silver to fight infection, administering it orally as a gargle, or by injection or douche. It was also used as a topical application for all sorts of skin ailments until antibiotics took over.

Colloidal silver is once again coming to the fore as one of nature's 92 pure elements that benefit man, animals, and plants, but is toxic to all types of bacteria, fungi, protozoa, parasites, as well as a range of viruses. What's more is that silver is not accumulated in the body, so it can be used regularly without harm. Because it does not interact or interfere with drugs, it can be taken alongside pharmaceuticals without adverse indications. Due to an increasing resistance to antibiotics from overuse (my article), people are recognizing the power of colloidal silver for protecting the body's natural enzymes while disabling those of bacteria, fungi, and other invasive elements.

How Colloidal Silver Works
Colloidal silver is made up of sub-microscopic particles that adhere to the walls of harmful micro-organisms. Enzymes that supply oxygen to these pathogens are disabled, whereby the pathogens die. Colloidal silver also adheres to the DNA in viruses, preventing them from replicating and spreading. Simultaneously, it protects the body's own natural enzymes, helping to stimulate tissue growth while strengthening our immune system. How Colloidal Silver is Made The production of colloidal silver stimulates the innate therapeutic aspects of the element through electrolysis. Electricity is passed through two wires containing 99.9% colloidal silver. This releases electrically charged ions that are then suspended in distilled water through the powerful charge that each ion contains, which opposes the pull of gravity. When ingested, the colloidal silver is absorbed into the blood and transported to all cells.

The Power of Colloidal Silver
Colloidal silver has the capacity to fight over 700 different species of pathogens, including staphylococcus, streptococci, and bacterial dysentery. Within six minutes of contact, bacteria and viruses are killed off due to their inability to survive once their enzymes are no longer supplied with oxygen. Colloidal Silver has been approved by the FDA for marketing as a pre-J 93 8 drug, which means it is considered safe and effective. The EPA's Poison Control Center reports that colloidal silver presents no toxicity and is harmless in any concentration. Studies have been done by numerous scientists and doctors who agree that colloidal silver is an extremely effective broad spectrum antibiotic, anti-fungal, and anti-fungal that causes no counter indications when used with other medication.

Dr. Carl Moyer, Department of Surgery Chairman at Washington University along with Dr. Harry Margraf, found that colloidal silver is the most effective treatment in prevention of infection due to burns. Because the solution penetrates bacterial membranes quickly, it can interact with enzymes and other proteins in the bacteria, depriving them of oxygen and thus preventing germs from spreading.

Colloidal silver is extremely fast acting on ear infections, which if left untreated, can lead to hearing loss. A few drops administered to the area with an eyedropper can almost immediately alleviate symptoms and activate healing. Colloidal silver is also used for fistulas and ulcers, among other skin conditions. Colloidal silver can be found in most health food stores or can be ordered online. It is ingested easily and is an ideal preventative and curative for many disorders affecting our health and energy levels.

Fat Flush Plan: Lose 100 + lbs.

The Fat Flush Plan Updated Guaranteed to Slim

Top scientists from around the world have discovered that cell phones and other gadgets that emit electromagnetic fields (EMFs) can cause an array of health problems including fatigue and weight gain.

Luckily, Ann Louise Gittleman, Ph.D., has updated her Fat Flush diet to include a nutritional response to this threat.

The Updated Fat Flush Plan

Dr. Gittleman suggests alternating and repeating the two days below for a week to jump-start weight loss. Or continue the plan for up to two weeks, four to six times a year, until you've lost all the weight.

In the new edition of The Fat Flush Plan (McGraw-Hill) she explains, The heroes are omeg-3 fatty acids, which boost liver function to burn fat and detoxify the body, reset healthy levels of the brain's neurotransmitters that regulate appetite and optimize cell function so cells keep flushing out waste and taking in nutrients.

In fact, Dr. Gittleman has found that women who consume at least 4 grams of omega-3s daily are quickly freed from the effects of electromagnetic smog.

The seven-day plan also has mainstays of Dr. Gittleman's original plan, like consuming 64 oz. of cran-water (a blend of pure cranberry juice and water), at least five servings of antioxidant-rich fruits and veggies and at least two 4 oz. servings of lean protein, plus the use of fat-flushing spices like cumin, daily. These help the body build more calorie-burning muscle, Dr. Gittleman says. Plus, the antioxidants help the body recover from EMF damage, she adds.

Day 1
Upon waking: 16 oz. cran-water; 1 gram omega-3 fatty acid supplement

Breakfast: 2 eggs (omega-3 eggs, if possible), scrambled, prepared in 1 Tbs. to 2 Tbs. chicken broth or 1 tsp. olive oil, sprinkled with 1 tsp. parsley and 1 Tbs. ground flaxseed; 8 oz. cran-water

Snack: At least 1 cup fresh cut veggies, like carrots and red peppers, topped with 1 Tbs. lemon-flavored fish oil, 1 Tbs. flaxseed oil (like Health From the Sun Liquid Gold Flax Oil) or an organic low-fat salad dressing, like Spectrum Organic, and take a 1 gram omega-3 supplement; 8 oz. cran-water

Lunch: 'Greek' burger made with 4 oz. lean beef topped with slices of onion, tomato and spinach, and plain yogurt in a whole-wheat pita or tortilla; at least 1 cup coleslaw (made with cabbage and other favorite slaw ingredients, and substitute the high-calorie mayo with a more flavorful blend of flaxseed oil, apple cider vinegar and lemon juice); 8 oz. cran-water

Snack: 1 apple; 8 oz. cran-water

Dinner: 4 oz. broiled salmon; 1 cup steamed cauliflower sprinkled with satisfying fat-fighting spices like cumin and cayenne and 1 Tbs. ground flaxseed; 1 steamed artichoke drizzled with 1 Tbs. lime juice and 1 Tbs. lemon-flavored fish oil or flaxseed oil; 8 oz. cran-water

Mid-evening snack: 1 to 2 cups mixed berries, like organic blueberries, blackberries, strawberries and raspberries; 8 oz. cran-water; 1 gram omega-3 supplement

Day 2
Upon waking: 16 oz. cran-water; 1 gram omega-3 supplement

Breakfast: Smoothie made with 1 cup cran-water, 1 scoop whey protein powder, like Fat Flush Whey Powder, 1 cup blueberries or raspberries (organic and frozen to make a thicker smoothie) and 1 Tbs. ground flaxseed or flaxseed oil

Snack: 6 flaxseed or gluten-free crackers, like FlaxSnackers with almond butter, 8 oz. cran-water; 1 gram omega-3 supplement

Lunch: 4 oz. roast turkey breast; at least 2 cups mixed salad greens (like arugula or lettuce) topped with veggies like cabbage, tomatoes and cucumbers, 1 tsp. apple cider vinegar and 1 Tbs. lemon-flavored fish oil or flaxsee oil; 8 oz. cran-water

Snack: 2 plums; 8 oz. cran-water

Dinner: 4 oz. broiled lamb chops rubbed with 1 clove minced garlic and fat-fighting spices like cumin and cayenne; 1 cup steamed broccoli and pea pods; 2 cups mixed baby greens with 1 Tbs. lemon-flavored fish oil or flaxseed oil and 1 Tbs. apple cider vinegar

Mid-evening snack: 2 small pears warmed in the oven, topped with 1 Tbs. crushed pecans and drizzled with 1 tsp. agave or sprinkled lightly with stevia; 8 oz. cran-water; 1 gram omega-3 supplement

Make this Plan even More Effective.
Store omega-3s this way:
Like other oils, omega-3- rich fish oil and flaxseed oil can get rancid. And when they do, their health effects are significantly reduced. To keep the oils from degrading, store liquid fish oil, fish oil capsules and flaxseed oil in the refrigerator. If you'd like to use flaxseed, purchase a month's worth of ground flaxseed and store in the fridge, or pick up whole seeds (to grind as needed) and store at room temperature away from sunlight.

Prepare cran-water at the start of the day: Mix 8 oz. pure cran-berry juice, like R.W. Knudsen Family, into 56 oz. filtered water to make the total daily amount of 64 oz. If you prefer a sweeter flavor, stir in a natural sweetener like stevia.

Best Thermogenic Fat Burners Forget It

I figured I would talk a little more about thermogenic fat burners. As I said I have tried them. I used them for about two months. In the past I even used the ephedrine fat burners. The truth is what is the point?



I did have some success with thermogenic fat burners. I believed when I was on them they were helping. Since I have been off of them I am not so sure. The results were actually so negligible when compared with my results now, I don’t know if there really was any

thermogenic fat burners

Detoxifying the Body With Bentonite Clay

Indigenous cultures around the globe have used clay as a medicine for centuries. The Native Americans called it "Ee-Wah-Kee, " or the "mud that heals," and the Quetchua Indians in South America have used it to keep the intestinal tract clean and healthy by dipping potatoes in it before eating. Dr. Weston A. Price  speaks about bentonite clay in his book, "Nutrition and Physical Degeneration," having studied the diets of tribes in Central Africa, the high Andes, and elsewhere. He describes the Australian Aborigines as carrying balls of volcanic clay that they would dissolve in water to dip their food into for healing purposes. 

Medicinal clay was first identified in Montmorillon, France, where one of the important minerals it contains was named "montmorillonite." It was also found in cretaceous rocks in Fort Benton, Wyoming, where it retained the moniker, Bentonite Clay. There are bentonite clay deposits throughout the world, with the largest found in the Great Plains area in the United States.

Bentonite clay is an inert substance, meaning it passes through the body in undigested form. It is made up of tiny platelets that contain a negative charge that attract the positive charge of impurities and toxins. When added to water, the clay swells and stretches, becoming sponge-like whereby it traps toxins in its spaces through electrical attraction. Binding impurities, it holds on to their positive ions until they are eliminated through excretion.

According to the Canadian Journal of Microbiology, bentonite clay can absorb a huge range of toxic material, including pathogenic viruses, herbicides, and pesticides. Because bentonite clay travels directly to the unhealthy area, it is able to target toxins there, drawing out such poisons as pus, black blood, and the like. It also kills MRSA, or Methicillin resistant Staphylococcus aureus, as well as other potentially lethal infections. Research done at Arizona State University has shown that bentonite clay kills salmonella, E coli and Mycobacterium Ulcerans, among other types of potentially lethal bacteria.

Bentonite clay is extremely gentle on the system, eliminating toxins through the bowels as well as drawing out toxic chemicals through skin's pores. It is often used to eliminate parasites as well as to neutralize poisons in the intestinal tract, eliminate food allergies, and treat food poisoning. It is an excellent treatment for mucus and spastic colitis, viral infections, stomach flu, stomach ulcers, chronic fatigue, menstrual problems, hemorrhoids, diarrhea, arthritis, gum disease, and migraines. It helps boost digestion, circulation, and the immune system as well as balancing and enriching the blood, which makes it an excellent treatment for anemia. Because it contains the important minerals calcium, iron, magnesium, potassium, manganese, silica, and trace elements, bentonite clay is also used to increase bone formation and strength, as well as help overcome dietary deficiencies. Bentonite clay can also help to heal acne, open wounds, insect and animal bites, and is an antidote for heavy metal poisoning.

There are many commercial pharmaceutical and cosmetic products containing bentonite clay. Mud packs, baby powder, face creams, anti-irritant lotions, protective creams, and wet compresses often include it in their formulae. Bentonite clay can also be used as a filler in drugs due to its absorption qualities.

Bentonite clay can be bought in gel, powder, or tablet form. Used as a regular colon cleanser, bentonite clay helps the body to assimilate nutrients more efficiently. Drinking it on an empty stomach one hour before or after a meal is ideal. Add one teaspoon to a cup of juice daily, increasing the dose up to four times daily to keep the body in optimum health.  A bath containing bentonite clay is also good for detoxifying the organs.

Word to the wise: be sure to consult your healthcare provider before starting a bentonite clay regime. Keep your body well hydrated once you begin in order to assist the cleansing process.

Lose Weight Without Dieting

How to lose weight without dieting, feeling hungry or deprived

Reach your weight loss goal without ever feeling hungry or deprived. This super easy plan sneaks in nine servings of tasty, filling fruits and vegetables daily, while you dig in to dishes like filet mignon and pasta.

Eat to Lose! Stay Full all day long without Dieting: How it works:

Follow the menus below and add one snack or treat daily for about 1,600 calories. To maintain, add a second snack and a 200-calorie treat for about 2,000 calories. Feel free to swap meals to create new combos (for more ideas, try Healthy Eating Made Simple). This diet makes slimming fun!

Day 1
Breakfast: Multigrain Hot Cereal, Fruit and Milk.
Prepare 100 calories' worth of cereal, such as Quaker Instant Oatmeal Hot Cereal, as directed on package. Add 3 tbsp. raisins or dried cranberries and 1 chopped apple to cereal as it cooks. Top with 2 tbsp. unsalted chopped nuts. Serve with 1 cup skim milk. 399 calories, 9.7 g fat.

Lunch: Roasted Chicken and Brie Sandwich
Spread 1 1/2 tsp. fig jam on each of 2 slices of 1/2-inch-thick whole-grain bread. Spread 1 oz. room-temperature Brie on 1 slice. Layer 3 oz. roasted boneless, skinless chicken breast (2 thick or 4 thin slices) and 1/4 cup greens over Brie. Serve with side salad: Combine 2 cups greens, 1 small tomato cut into wedges and 2 tbsp. dressing containing 100 calories per 2 tbsp. 483 calories, 17 g fat.

Dinner: Filet Mignon with Wild Rice and Sautéed Kale with Mushrooms.
Cook 1/4 cup wild rice as directed on package. Coat grill with cooking spray. Grill 1 trimmed filet mignon (5 oz) over high heat, 2 minutes. Flip; grill 2 minutes more for medium. Transfer filet to platter. Heat 1 tbsp olive oil in a medium sauté pan. Brown chopped garlic clove 1 minute; stir in 1 cup sliced mushrooms; sauté 2 minutes. Add 4 cups chopped kale; sauté 3 to 4 minutes. Serve all immediately. 517 calories, 20.8 g fat.

Day 2
Breakfast: Banana-berry Smoothie.
Blend: 1 cup fresh or frozen strawberries, 3/4 cup fresh or frozen blueberries, 1 small banana, 6 oz low fat plain yogurt, 1/2 cup skim milk, 2 tbsp wheat germ, 1 tsp honey. 425 calories, 5.2 g fat.

Lunch: Grilled Cheese and Tomato Sandwich with Salad.
Spread 2 slices whole-wheat bread (about 80 calories each) with 1 1/2 tsp trans fat-free margarine. Layer 3 slices reduced-fat American cheese and 2 thin tomato slices (from 1 medium tomato) between bread; put sandwich on a hot grill or in a skillet to melt cheese. Dice rest of tomato; toss with 2 cups mixed greens, 1 tbsp chopped walnuts, 1 tbsp olive oil and 1 tsp balsamic vinegar. Serve with sandwich. 523 calories, 36 g fat.

Dinner: Fusilli with Spinach and Parmesan
Cook 2 oz dry whole-wheat pasta (fusilli or spaghetti) as directed on package. Drain pasta, reserving 3 tbsp of the pasta water. Warm 1 tbsp plus 1 1/2 tsp olive oil in a large skillet over medium-high heat. Cook 1/2 clove chopped garlic about 1 minute, stirring constantly. Add 4 cups fresh, roughly chopped spinach and 1 cup halved cherry tomatoes and cook until spinach wilts, about 2 minutes more. Add cooked pasta to pan; toss. Add 1/4 cup grated Parmesan, 1 tbsp chopped fresh basil, 1/4 tsp salt, 1/4 tsp black pepper and reserved pasta water; stir. Transfer pasta to a bowl and serve immediately. 505 calories, 26.3 g fat.

Day 3
Breakfast: English Muffin, Fruit and Cottage Cheese.
Toast a whole-grain English muffin and spread with 2 tsp trans fat-free margarine. Serve with 1 cup 1 percent cottage cheese and 1/2 cup each diced cantaloupe, honeydew melon and grapes. 425 calories, 10 g fat.

Lunch: Grilled Vegetable Panini.
Heat grill or broiler to high. Brush 1 1/2 tsp olive oil on 1 side of the following: 3 slices eggplant (about 1/4 of 1 medium eggplant), 4 slices zucchini (about 1/2 inch thick), 3 slices red bell pepper (about 1/4 of 1 medium pepper), 1 slice red onion (about 1/8 inch thick), 1 Portobello mushroom cap. Season with salt and pepper. Place vegetables oiled side down on grill or under broiler. Cook 4 to 5 minutes; brush tops with 1 1/2 tsp olive oil and turn, cooking 4 to 5 minutes more. Stack vegetables inside one 6-inch piece of whole-wheat baguette with 1 oz smoked part-skim mozzarella, 1 red lettuce leaf. Lower grill to medium-high (or broiler to low); toast Panini for 3 minutes on each side. 451 calories, 21.6 g fat.

Dinner: Chili and Corn Bread with Salad.
Heat 1 cup canned vegetarian chili. Prepare boxed corn bread muffin mix as directed on package, using skim milk. Garnish chili with 2 tbsp low fat cheddar. Toss 2 cups greens with 1 chopped tomato and 2 tbsp vinaigrette (about 100 calories' worth). Serve chili with 1 corn bread muffin (freeze leftovers) and salad. 560 calories, 17.8 g fat

Day 4
Breakfast: High-fiber Cereal with Fruit, Nuts and Milk.
Pour out 1 cup of a high-fiber cereal (make sure it contains at least 4 g fiber per 100 calories) such as Nature's Path Organic Optimum Slim, All Bran, Kashi GoLean Crunch or Fiber One. Slice 1 medium banana and add to bowl. Top cereal and fruit with 2 tbsp unsalted chopped nuts; pour in 1 cup skim milk. 432 calories, 8.5 g fat.

Lunch: Steak Salad.
Steam 8 asparagus stalks, ends trimmed, 3 to 5 minutes. Chop; toss with 2 cups greens, 2 tbsp chopped red onion and mustard vinaigrette (whisk 1/2 tsp Dijon mustard with 1 tbsp extra-virgin olive oil and 1 tsp balsamic vinegar).
Top with 5 oz cooked roast beef or grilled flank steak, cut into strips. Serve with 1 small whole-grain roll. 529 calories, 27 g fat.

Dinner: Grilled Trout with Herbs and Lemon.
Brush 3 oz uncooked fresh trout on both sides with 3/4 tbsp extra-virgin olive oil. Combine 1 tsp finely chopped fresh thyme; 2 tsp chopped fresh parsley and a dash of kosher salt in a bowl. Sprinkle skinless side of trout with herb mixture. Grill or broil trout skin side down for 7 minutes. Flip, place 2 lemon slices on top of fish and grill until fish flakes with a fork, about 7 minutes. Shuck 1 small ear corn; boil in covered pot 5 to 8 minutes; spread ear with 1 tsp trans fat-free margarine. Toss 2 cups greens, 1 sliced tomato and 1/4 sliced cucumber with 2 tbsp reduced-calorie dressing. Serve. 499 calories, 27.4 g fat.

Day 5
Breakfast:
Egg and Cheese Sandwich with Fruit.
Whisk 1 egg with 1 oz shredded low fat cheese. Coat a small sauté pan with cooking spray; heat on low heat. Cook egg until no longer runny, about 2 minutes. Toast 2 slices of 80-calorie whole-wheat bread; spread with 1 tsp butter; fill sandwich with egg. Serve with 1/4 cantaloupe and 3/4 cup skim milk. 426 calories, 15.4 g fat.

Lunch: Shrimp-Avocado Wrap.
Mix 1 tsp each honey, Dijon mustard and lemon juice with 1 tsp olive oil in a bowl. Toss with 3 cups baby greens, 3 oz cooked shrimp, 1/2 cup sliced cherry tomatoes and 1/4 cup diced avocado. Fold ingredients into a large (10-inch) whole-wheat tortilla and wrap. 477 calories, 15.3 g fat.

Dinner: Chicken, Broccoli Rabe and Goat Cheese Pasta.
Cook 2 oz dry whole-wheat pasta (try penne) according to package directions. Blanch 2 cups fresh broccoli rabe in a medium pot of boiling water about 2 minutes. Drain thoroughly and set aside. Heat 1 tsp olive oil in a medium skillet over medium-high heat; sauté broccoli rabe until greens are crisp-tender, about 3 minutes more. Remove from heat. Mix in 5 medium precooked skinless chicken strips (about 3 oz from a rotisserie chicken), 3 oz goat cheese and 2 tbsp chopped fresh basil (or any other herb of your choice). Stir and serve immediately. 491 calories, 15.5 g fat.

165-Calorie Snacks
-Chocolate Milk. 1 cup skim milk with 2 tsp chocolate syrup. Serve with 1/2 medium banana.
-1/2 cup calcium-enriched orange juice and 2 tbsp trail mix (100 calories' worth) mixed with 1 cup air-popped popcorn.
-Honey-Peach Yogurt. 2/3 cup low fat plain yogurt mixed with 1 tsp honey and 1 chopped medium peach.
-12 oz skim milk latte and 1 medium orange
-1 stick part-skim string cheese and 1 small sliced pear
-1 cup sliced strawberries topped with 1 tsp honey and served with 1 cup calcium-enriched nonfat vanilla soymilk.

200-Calorie Treats
-3 Kashi TLC Original 7
-Grain Crackers and 1 1/2 oz semisoft cheese
-Chocolate-dipped biscotti (about 1 large biscotti; check label)
-5 oz (1 medium glass) white wine and 1/2 oz (about 14) peanuts, almonds or other nuts
-1 large oatmeal-raisin cookie (about 140 calories) and 8 oz skim milk
-1 1/2 oz dark chocolate or 8 Hershey's Kisses
-3/4 cup light vanilla ice cream, 2 Nilla Wafers

Source: First