Course 7

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HOW POWER SMOOTHIES PROMOTE WEIGHT LOSS
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(Copyright: Healthrecipes.com)

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They reduce your urge to eat!
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Especially if you make your own smoothies. Homemade
fruit smoothies are packed with ingredients proven to keep
you full for hours: fiber from whole fruits, soy or whey
protein, essential fats, wholesome yogurt, etc.

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They get the fastest results!
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Scientists from the New York Obesity Research Center found
that people who used GNC's soy-based shakes lost three
times more weight than those who consumed the same
amount of calories eating regular food.

In a three-month trial, test subjects lost weight five times
faster on Kashi's GoLean Meal Replacement Plan than
those following a traditional low-calorie meal.

Similarly, the Journal of the American Dietetic Assoc.
showed that those who followed the Slim-Fast plan lost
almost twice as much weight over 12 weeks as those
on a traditional diet with the same number of calories.

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They are a metabolism boosting breakfast!
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Experts say that your morning meal can play a key role in your
weight loss efforts by helping to curb your mid-morning
and afternoon appetite. Food choices at breakfast time can
determine your blood sugar levels for the rest of the day.

A study at the Harvard University* determined blood sugar
levels for six hours after meals high in carbohydrate, fat or
protein were eaten. In the high-carbohydrate meal, the
blood-sugar levels rose rapidly but fell to an extremely low
level causing fatigue and inefficiency. However, after the
high-protein meal was consumed, the metabolism rose faster
and the blood sugar levels stayed high the entire six hours.

Similar studies show when there is a combination of
carbohydrate, protein and fat, which slow digestion, the sugar
is gradually absorbed into the blood. The result is a higher
level of energy for many hours and lower fat-making insulin
levels.

A protein-rich fruit smoothie with added oil or wheat germ,
is an excellent combination of carbohydrate, protein and fat.

*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*
ABOUT THE TYPICAL NORTH AMERICAN DIET
*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*

"The processed food industry loads fat, sugar and salt
into their products because they are cheap. They use
chemicals to change these cheap, raw materials into
brightly-colored, tasty products with a long shelf life. Food
producers buy the cheapest raw materials, manufacture the
product as quickly as possible, then sell it for the highest
price. Good business sense, but, what is lost in the manufacturing is quality."

"Dyes, bleaches, antioxidants, preservatives, chemical
flavors, buffers, noxious sprays, alkalizers, acidifiers,
deodorants, moisteners, drying agents, expanders, modifiers,
emulsifiers, stabilizers, thickeners, clarifiers,
disinfectants, defoliants, fungicides, neutralizers, anticaking and
antifoaming agents, hydrolyzers, hydrogenators, herbicides,
pesticides, synthetic hormones, antibiotics, steroids and
four thousand other drugs that just make your mouth
water with anticipation.

They find their way into the human food chain and become
the raw materials for every cell of your body. They disrupt the
natural chemistry resulting in cancer, diabetes, heart disease,
kidney disease, allergies, diverticulitis, emphysema, stomach
ulcers, premature aging, impotence, hypoglycemia and arthritis.
These countless diseases exist because chemically-synthesized substances disrupt the bio-chemistry of hundreds of billions of microscopic living cells which make up the body."

(The above is an excerpt from the book, Eating in Freedom , which can be read from free online.)

North Americans eat way too much fat, way too much sugar,
and way too much processed food. The book,
Eating in Freedom, reveals that eating too many
processed foods can lead to food addictions.

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WORDS OF WISDOM
*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*~~*

If you are in the bad habit of eating excessive portions
of starchy, sugary, high-fat processed foods on a daily
basis, keep in mind these wise words by John Boyle
O'Reilly:

"How shall I a habit break?
As you did that habit make.
As you gathered, you must lose;
As you yielded, now refuse.

Thread by thread, the strands we twist,
Till they bind us neck and wrist.
Thread by thread, the patient hand,
Must untwine ere free we stand."

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THE DIET PLAN
***************************************************

Always check with your doctor before beginning
a new diet plan.

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BREAKFAST:
==========================================

Start the day with a metabolism-boosting protein-rich fruit
smoothie. If you are in a hurry, a high-quality commercial
shake powder will do, but we recommend that you make
your own protein fruit smoothies at home. They can be
prepared the night before and put in the freezer.

Homemade fruit smoothies have the advantage because
they are healthier and offer a fat-burning, hunger-blasting
balance of protein, carbohydrates and fat. The blend of
nutrients helps keep your blood sugar levels steady for hours.

** Free Smoothie & Shake Recipes **
www.healthrecipes.com/fruit_smoothies.htm.

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MID-MORNING SNACK:
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Serving of whole fruit (see below for whole fruit ideas)
AND/OR
10-oz homemade fruit juice or homemade vegetable juice

** Free Fruit Juice Recipes **
www.healthrecipes.com/fruit_juice_recipes.htm

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LUNCH:
==========================================

A metabolism-boosting protein-rich fruit smoothie.

==========================================
MID-AFTERNOON SNACK:
==========================================

Serving of whole fruit (see below for whole fruit ideas)
AND/OR
10-oz homemade fruit juice or homemade vegetable juice

==========================================
SUPPER:
==========================================

Design your own main course around a variety of
delicious healthy foods. We've provided some sample ideas
below.

You can begin your meal with a crunchy salad or hearty
vegetable soup, then munch on satisfying vegetables
drizzed with olive oil or butter, a serving of protein
and a serving of carbs.

A frozen dinner will do if you're in a hurry or too tired
to cook. Choosing a dinner that is not built around noodles
or rice is your best choice.

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SUPPER IDEAS:
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GRAINS/CARBOHYDRATES
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Potatoes, sweet potatoes, winter squash, brown rice, whole-
grain bread products, legumes, whole-grain pasta, cereals,
corn, etc.

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NON-STARCHY VEGETABLES
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Beets, turnips, carrots, parsnips, summer squash, cabbage,
cauliflower, brussels sprouts, green corn, green peas, string
beans, asparagus, onions, egg plant, salsify, okra, kohlrabi,
endive, lettuce, tomatoes, cucumbers, celery, chard, spinach,
dandelion, and all plants used as greens, etc.

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PROTEIN:
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Lean beef and pork, turkey, chicken, fish, seafood, dairy
products, soy products, lamb, eggs, nuts, seeds, etc.

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SALAD VEGETABLE IDEAS:
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all varieties of leafy greens such as romaine, endive, spinach
cabbage, shredded
mushrooms, sliced
carrots, grated or sliced
bell peppers, all colors
zucchini, grated
green beans, finely sliced
tomatoes, all varieties, chopped
cucumbers, sliced
sprouts, all kinds
beets, grated
celery, sliced

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WHOLE FRUIT SNACK IDEAS:
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apples, pears, persimmons, lychee, star fruit, plums, peaches,
grapes, nectarines, melons, cherries, citrus fruit,
pomegranates, quinces, pineapples, berries, ugli fruit,
apricots, fresh whole figs, mangos, papaya, etc.

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RESEARCH SOURCES FOR THIS PLAN
**********************************************

Some of information in this plan is based on the interviews
conducted by Woman's World and conclusions drawn
by the magazine.

April 4, 2001 Press Release titled: Scan Diet clinically
proven effective for weight loss and cholesterol reduction.

*Harvard study: G.W. Thorn, J.T. Quinby and M. Clinton,
Jr. "A Comparison of the Metabolic Effects of Isocaloric
Meals of Varying Compositions with Special Reference
to the Prevention of Postprandial Hypoglycemic Symptoms,
"Annals of Internal Medicine, XVIII 1943.

Some quotes come from the North American Diet book.

~*~*~*~*~*~*~*~*~*~*~*~*~*~*
TODAY’S SURPRISE EBOOK:
ZUCCHINI COOKBOOK
(This is not a vegetarian cookbook)
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You will need the free Adobe Acrobat Reader to read the free
ebook.

If you don’t have the reader, you can download it here:
http://www.adobe.com/products/acrobat/readstep2.html

** EBOOK DOWNLOAD LINK **

www.healthrecipes.com/ebooks/library/zucchini.pdf

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Go to Course 8: Food Intolerances, Your Questions answered.

Go to previous Course 6: Why Enzymes are Necessary for Life.