More Tips for Weight Loss by B.Smith II

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I have received a lot of questions for tips on how to lose weight and keep it off.  I do have some tips for losing weight and it worked for me:

#1. Stay completely away from fast food, processed food, and any diet food and drinks. These foods not only contain a ridiculous amount of sodium (which cause water retention and weight gain), they also contain a ton of man-made chemicals not meant for human consumption and they produce a ton of side affects such as headaches, mood swings, water retention, weight gain, and will completely throw your body’s chemistry out of whack. (A lot of today’s health problems are caused by these chemicals in our food).  Completely avoid anything that contains “ASPARTAME.”  This is a chemical that is considered the “sweet poison.”  Headaches, mood swings, and weight gain are just a few of its many, many, many side effects.  (I had headaches almost everyday til I discovered this in Nutrition class.  Now I seldom ever get a headache).

#2. Drink lots of water every day. Drink a glass of water before each and every meal. Not only will this help you feel full faster (therefore eating less) this will also help collect bad fats and flush them out of your system before they have a chance to be stored.

#3. Replace the fast foods and processed foods with lots of fruit, vegetables, and whole grains. (I know from personal experience this is a lot easier said than done and it does takes will power and determination, but trust me, it is well worth it once you start seeing the results).

#4. Drink green tea if you like tea. (Not the instant tea, for that has sugar and chemicals, but the brewing tea bags). If you do not like green tea, then there are green tea pills (which is what I use as well). Green tea will burn fat fast if used properly. ( I know this from personal experience, as well). For a more detailed description, read my post “Green Tea for Weight Loss?” by B. Smith II on this site. This post was based on my actual experiences and results. I think you may benefit from it.

#5. As crazy as this is going to sound, but instead of one or two big meal at the end of the day, have several mini-meals throughout the day.  This includes a healthy breakfast, a healthy snack before lunch, a healthy lunch, a healthy snack before dinner, and a healthy dinner (drinking a glass of water with each and every mini-meal).  By doing this you build up your metabolism, which is your body’s natural fat burning process.  Having one or two large meals at the end of the day can actually slow down the metabolism.

#6. There is nothing wrong with having a dessert once and a while either. Schedule a time and dessert of your choice a couple times a week to not only enjoy the taste as a reward for your hard work, but also to avoid that horrid guilt of “cheating” on your diet. (I know that feeling very well). A dessert once and a while, if eaten within reason, will not harm your weight loss progress, so you really can enjoy a dessert without that horrid “guilt”.  ( I eat ice-cream a lot more now than I ever did as a kid).

#7. Stay active.  Even if sitting in your desk chair. Bounce a knee, twist around as I described in my article Green Tea for Weight Loss? by B. Smith II on this site.  Just moving around like arms, head, shoulders, legs, etc. even while sitting down at you work station. Doing these things really do burn calories.

 

Green Tea for Weight Loss? by B.Smith II

Click on photo to go to Amazon Website.

Click on photo to go to Amazon Website.

 

 

 

 

 

 

 

 

 

If you want to lose some weight and keep it off without starving yourself and doing a lot of hours of vigorous exercising, then here is your solution.  Green tea helps to lose weight and keep it off.  I use the Liquid Soft-Gels Green Tea Fat Burner and drink the brewed green tea as well.  (Now, you don’t have to drink the brewed green tea with the soft gels like I did, but it certainly helps).  I had lost 20 pounds of fat using green tea.  I do not have the “jiggle” on my sides anymore and I can finally see my abs.

I use the Liquid Soft-Gels Green Tea Fat Burner and drink the brewed green tea as well.  I had lost 20 pounds of fat using green tea.  You must follow the instructions on the bottle for the full effect of your desired weight loss.  When the green tea soft-gels are taken in conjunction with a reduced calorie diet and exercise, they will help you achieve your weight loss goals.  The green tea soft gels are to be an addition to your daily diet and exercise plan.  Take two (2) soft-gels in the morning and two (2) in the afternoon with meals and a full glass of water.  Green Tea Fat Burner contains caffeine, so if caffeine is a problem for you do not take at night.

Want to know how I lost 20 pounds using the Green Tea Fat Burner liquid soft-gels?  First things first… I eliminated all fast food, processed food, and even some boxed foods (such as those instant meals in a box).  They are loaded with chemicals not meant for human consumption and a ridiculous amounts of sodium.  (one should have no more than 1 tsp of sodium a day).  Sodium causes the body to retain water in which case can cause what is called “water weight.”  Also diet foods and drinks that contain aspartame.  Aspartame is what is considered the “sweet poison” and has roughly 100 different  side effects and #1 on the list was headaches and also on the list was weight gain.  Replace all those bad types of foods with healthy foods such as fruits, vegetables, and whole grains.

What I did to lose the weight and feel better than ever was eat my fruit and whole grains in the morning: Apple, orange, banana, water melon, peaches, etc.  (You may choose any kind of fruit you like but, at least, 5 pieces of fruit every morning).  You need 10 ounces of whole grains throughout the day, so I would have maybe 2 slices of whole grains bread (toast), or 1 or 2 whole grain bagels with my fruit and a multivitamin.  (I would recommend a vitamin that is the closest to the actual food).

For lunch I had a large veggie bowl that consisted of lettuce, tomatoes, onion, garlic powder, cucumber, celery, baby carrots, multicolored bell peppers,  cauliflower, broccoli, and radishes along with whole grain bread, or whole grain crackers.  Use a variety of veggies you like so as not to get bored with the same thing everyday. (I used no dressing in my veggie bowls. Store bought dressings, although very tasty, would be counter-productive to the purpose of eating the veggie bowl).

As a snack I made fruit kabobs, carrot sticks, a small fruit salad (just a bowl with sliced fruit and nothing else), a couple celery sticks with low fat peanut butter, or some whole grain crackers with low fat cheese, and a bunch of grapes.

For dinner, (low salt, low fat, low cholesterol, low sodium, and as little grease and oil as possible).  A sensible dinner of 4oz  broiled or grilled  boneless/skinless chicken breast along with steamed green beans, a glass of milk, 2 whole grain dinner rolls, and applesauce.  (this is just an example of one of my dinners).

Exercise: I was always active so I added a routine in the morning, before I ate breakfast.  I would get in my computer desk chair and start to slowly twist my upper part of my body (arms out) one way while my lower part twisted the other way and doing a partial crunch keeping the abs flexed.  This helps to stretch out my muscles.  Then I would slowly pick up speed.  After a little while I would feel my sides start to ache.  Then I would keep twisting my lower part of my body and then reach upwards with my arms one at a time like I was climbing a wall.   After a while my shoulders would get tired.  I did this for 5-10 minutes before every meal and before I went to bed at night (after a hot shower).  This routine I did as an addition to my active daily routine.  You can adjust the time for as long as you want to do the routine depending on you daily activities.

 

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Frying with Water by B.Smith II

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How to Fry With Water

This is what I do.  This is a little tricky at first and may take  many tries and some experimentation to get it perfect.  It took me many tries to perfect it.

First, (lightly) spray a frying pan with cooking spray (optional).  (I use Spartan brand extra virgin olive oil or coconut oil because there is no fat of any kind, calories, cholesterol, or sodium.  They’re the healthiest I have found so far).  Place the meat (Steak, pork steak, pork chops, etc) in the frying pan and turn it on high heat.  Pour 8oz of water into the pan.  Season the meat as you like and place a lid over the pan.  (I use a large silver frying pan with a blue glass lid that is fairly tight to hold the heat and steam inside).  Let it “boil” for about 3 to 5 minutes.  (Honestly, I am not sure about the exact timing, because I have never timed it.  I would just look at the meat and turn it over when it looks ready.  I don’t know how else to put it into words).  Remove the lid, flip the meat over, and replace the lid, for another 3 to 5 minutes.  After this time remove the lid for good.  (With the lid, the water evaporated but was quickly replaced right back to where it started from).  Now without the lid the water will boil out.  (Pay close attention to this… you don’t want to burn the future gravy this will make).  After a few minutes the liquid, will start to thicken up.  At this time, turn the heat down to medium.  Take a flat steel or plastic spatula and press down on the meat.  Let all the water evaporate and yes this will turn the bottom of your pan brown (but try not to burn it).  (You may want to turn the heat up a little here).  Flip the meat over a couple times to brown both sides of the meat like you normally would.  Once the meat is to your liking, remove it and place it on a plate.

Now for the gravy

You can do this one of two ways, with or without potatoes.

First, I’ll do the no taters because it’s the quickest.

After you remove the meat, stir in about 3 oz of water into the pan.  Take the spatula lightly and carefully scrape the brown off the bottom of the pan.  Stir it up and let some of the water boil out. If you are boiling the potatoes separately, dump a little bit of the potato water into your gravy to thicken it up. (Only add a little at a time. If you put in too much, the gravy will turn almost white and look more like gel than gravy). When it starts to thicken, remove from heat and keep stirring until the desired thickness.  Place it into a gravy bowl. If it gets too thick, just add a few drops of water at a time to thin it out again.

Gravy with Potatoes

Peel and slice potatoes and place them in the pan after removing the meat.  (It’s best to have to potatoes peeled and sliced beforehand when planning to use potatoes to save time).  You can do this right in the frying pan or you can do this in a sauce pan.   (I use the sauce pan method with the large chunks of potatoes).  Add the water to the potatoes and “boil” like you would normally boil potatoes, but pay close attention as to not burn the gravy.  Exact timing is difficult to judge based on the size of the pan, the amount of water, and the thickness of the potatoes.  Use your best judgment.  Cooking the potatoes (as you make the gravy in the same pan) will absorb the gravy and the meat flavor into the taters, making the taters taste like they have been in the crock-pot all day.  Great flavor, that didn’t take all day.

Remember, it may take some time to get it the way you want, so don’t despair if it doesn’t come out the way you want it to the first time.  But, I promise you, once you get it, it is so good and so much  healthier.  This is my experimental recipe and it took me many tries to get it right.  There is no added fat, lard, butter, margarine, grease, etc.

What happens, is the natural oils from the meat gets cooked out of the meat and into the water.  Then, the water boils out and the meat cooks in its own oils and juices, making the meal healthier than adding all the butter, fat, lard, or grease. Also, the moisture that replaced the oils in the meat keeps the meat moist and delicious.

Why Juicing Works: A Cardiologist Explains by Dr. Joel Kahn

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Click on image to visit Dr. Kahn’s website.

Tonight my head is spinning like a centrifugal juicer after attending a lecture by Joe Cross, star of the documentary Fat Sick and Nearly Dead. The movie, which chronicles one man’s journey to health through juicing, moved me a few years ago to purchase my first juicer. It began what is now a regular practice of making fresh green juice several times a week and purchasing fresh cold pressed juice around town regularly.

Joe’s presentation on both using juicing as a method to “reboot” a sick body and mind and also as a supplement to an overall plant-based, whole foods diet was inspiring and medically very accurate. But why is it that juicing is an effective means of redirecting one’s health—whether the goal is vitality, weight loss, or even disease reversal?

Cells in the body require nutrients (i.e. vitamins and minerals) to function optimally. Many of these are referred to as micronutrients, to distinguish them from the macronutrient classes of fats, carbohydrates and proteins. When cells receive adequate micronutrients, you feel energized and full. On the other hand, many foods provide calories from macronutrients, but are devoid of the essential micronutrients cells crave. These are calorie-dense, nutrition-poor foods and this characterizes most processed foods.

Let’s look at a few more reasons why vegetables, legumes, seeds, and nuts are so powerful. They provide:

1. Fiber.

This is the indigestible portion of plants. Diets high in fiber are associated with lower risks of heart disease, colon cancer, diabetes, and obesity. In the Nurses Health Study, one of the longest-running studies of women’s health, women who ate more fiber were more likely to live longer. There is fiber in broccoli, beans and other members of the vegetable and fruit families, but none will be found in bagels, burgers and almost all other processed foods.

2. Phytonutrients.

These are a family of chemicals found only in plants that often give the color to v vegetables but also confer many health benefits. Many of these plant-based chemicals are anti-inflammatory and anti-cancer, such as the sulforphane found in broccoli. There are perhaps 10,000 of these health-promoting chemicals in the edible plant world. (You’ll never find phytonutrients in a bagel.)

3. Antioxidants.

Many chemicals found in plants confer a resistance to the damage that can occur to the human body from oxygen and the process of metabolism. Just as rust can destroy metal, oxidation can lead to diseased arteries or brain cells, and contributes to diabetes and other conditions. Within plants are chemicals such as carotenoids, polyphenols, and flavonoids that are natural antioxidants.

4. Omega-3 fatty acids.

These essential fatty acids, including DHA and EPA, are taken into cell membranes and used for the internal workings and repair of cells throughout the body. While seafood can provide Omega-3 fatty acids, they’re typically absent from other animal products. Flaxseeds, chia seeds, walnuts, hemp seeds, algae and soy are some of the plant-based foods rich in this nutrient class.

So …. how does this get us back to Joe Cross and juicing?

The USDA recommends five or more servings of vegetables and fruits daily while Canadian authorities set the bar higher, saying 10 servings a day is optimal.

In order to consistently ingest this large amount of plant-based material, we need to do some planning.

Some ideas to get your greens: preparing large salads, adding greens in soups, and blending smoothies with berries and greens for a power breakfast or a snack. Juicing is just one more tool you can use to build a plant-based nutrition program rich in phytochemicals, and it can make it easier to reach your goal of 5 to 10 servings a day of vegetables.

As Joe Cross said, “If you let people in white lab coats design your food, you’ll see people in white coats to treat your disease.”

Happy juicing!

DrJoelKahn

 

 

 

 

 

 

 

 

 

About the Author: Dr. Joel Kahn

Dr. Kahn is a Clinical Professor of Medicine at Wayne State University School of Medicine and Medical Director of Preventive Cardiology at the Detroit Medical Center. He is a graduate Summa Cum Laude of the University of Michigan School of Medicine. He lectures widely on the cardiac benefits of vegan nutrition and mind body practices.