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Table of Contents

Disclaimer........................................................................................................................................ 1
1| Introduction............................................................................................................................. 1
Definition of the Problem ........................................................................................................... 1
What Is Considered To Be Over the Average Weight .............................................................. 8
2| Why, Oh Why? ....................................................................................................................... 12
Is It My Fault? What Did I Do Wrong? ....................................................................................... 12
Heredity ..................................................................................................................................... 14
Digestion, Immune System and Metabolism Learn To Rule Over Them ............................ 16
What is Digestion?................................................................................................................. 16
3| Contradictions and Confusions ........................................................................................... 36
Low Carb Diet Is a Deceptive Story ......................................................................................... 36
Yo-Yo Dieting ............................................................................................................................ 38
Omega 6 Polyunsaturated Fats ............................................................................................... 40
White Powders ......................................................................................................................... 43
Dieting Issues............................................................................................................................ 46
4| Eat, Eat, Eat Because Its Good For You ........................................................................... 50
Dont Get Me Wrong ............................................................................................................ 50
Body Temperature .................................................................................................................... 51
What To Eat, What Not To Eat? ............................................................................................... 54
Butyric acid and metabolism ............................................................................................... 54
Starch .................................................................................................................................... 54
Fibers .................................................................................................................................... 55
Unprocessed foods .............................................................................................................. 56
Good fats .............................................................................................................................. 56
Nutrients That Are Important: Zinc, Choline, Vitamin B12, Vitamin K2, Copper ................57
Low metabolism means high cholesterol level .................................................................. 58
How much to eat? ................................................................................................................ 58
Tricks to heat up your metabolism ..................................................................................... 59
Hydration .................................................................................................................................. 67
5| Exercise?................................................................................................................................. 71
Think About It ............................................................................................................................ 71
Being More Athletic, Wouldnt That Be Dreamy?................................................................... 74
6| Stress Is Your Enemy............................................................................................................ 78
Where Is It Coming From?........................................................................................................ 78
Take a Deep Breath .................................................................................................................. 83
7| Feeling Good Is a State Of Mind ......................................................................................... 87
Lets Look In The Mirror........................................................................................................... 89
Happiness Comes From Deep Inside....................................................................................... 90
What Is the Exact Root of Your Problem? ........................................................................... 91
Be Honest with Yourself ...................................................................................................... 92
Figuring Out What Comes Next .......................................................................................... 92
Taking Responsibility ........................................................................................................... 93
Think It All Through.............................................................................................................. 93
Uplift Yourself ...................................................................................................................... 93
A Battle of Wills .................................................................................................................... 94
8| Salty Stories .......................................................................................................................... 95
Our Good All Friend, Salt.......................................................................................................... 95
Salt and Body Heat ................................................................................................................... 95
Conclusion .................................................................................................................................... 99
Disclaimer
No part of this publication may be reproduced in any form or by any means, including printing,
scanning, photocopying, or otherwise without the prior written permission of the copyright
holder.

The Author has strived in every way to be as accurate and complete as possible in the creation
of this book, notwithstanding the fact that he does not warrant or represent at any time that
the contents within the book are accurate due to the rapidly changing nature of the subject.

While all attempts have been made to verify every piece of information provided in this
publication, the Author assumes no responsibility for any errors, omissions, or contrary
interpretation of the subject matter present in this book.

Please note that any guidelines or advice given hereof are not a substitute to medical advice.
You agree to use some or all of the information given in this book at your own risk. The Author
will not be responsible for any injury that may result by following the advice given in this book.

If your weight gain is a result of a particular illness, CONSULT YOUR DOCTOR WITHOUT
DELAY.

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1| Introduction
Those people who have tried to lose weight know that this is not an easy task; with so many
methods and techniques out there, not only has this become confusing for people, but that
fact that some of these methods are not effective at all. For instance, some people resort to
literally starving themselves in order to lose weight. While this method does work, and why
wouldnt it? After all, you are restricting the bodys nutritional intake, but this is not a healthy
way to control weight. Nor is this method natural in anyway. It actually messes up the bodys
natural systems causing numerous health problems.

So the question is: how should one lose weight in a natural, healthy and efficient manner?

Well, you would be glad to know that you have gotten in your hands a great resource to help
you achieve just that. This book will guide you and empower you with the necessary
information to help you on your journey to becoming a slimmer you in a natural and healthy
way.

Definition of the Problem


The aim of this book is to provide you all the information that you need to lose weight
naturally and in healthier ways, contrary to many other unsafe methods that are widespread
these days.

We will introduce to you a less conventional method of losing weight, yet more effective than
many of the well-known diets. We will teach you to lose weight by increasing your body core
temperature.

What is body core temperature? This is what this book will explain you, while giving you, step
by step, all the necessary information you need to reach your goal of an average weight loss or
37 lbs per months.

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You will be given exact instruction regarding your eating schedule, home tests and tricks that
will help you check yourself without the (expensive and time consuming) help of a nutritionist
or a doctor and you will have at your disposal or the pieces of information that make the puzzle
of your current condition.

Check for the Attention signs at the end of the chapters! We have signalized with the picture
below all the recaps that you will find at the end of the chapters. These recaps will help you
remember the information you have just read and to better understand what are the exact
steps you should follow in order to lose weight.

So here is our special recap sign:

You can follow this diet for as long as you want and can. We will say it again People who
stayed on this diet lost an average of 37 lbs a month. You will be given a diet that is recommend
for you that will help you to increase your bodys temperature, but, also, you will be able to
mix some recommended foods in a few weeks, so you wouldnt get bored with eating same
stuff every week.

Also you will benefit from several tests that you can do at home. You will learn how, using only
a thermometer, a scale and a pocket calculator to check yourself. Thus said, you will be able to
calculate your Body Mass Index (BMI), your muscle mass and fat mass and to check your urine
for its concentration, which reflects whether you are on the right track with the process of
increasing your bodys temperature. Also, at the end of the book, you will be given tasty recipes
that are included in your diet.

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The Weight Destroyer is about losing weight, as much as it is about reversing the process of
aging on a cellular level and strengthening the immune system, being protected by the risk of
developing several serious conditions, such as diabetes and cancer.

So, here we go in a process of discovery, of learning more about ourselves and our present
condition, about the unhealthy diets that we all have tried and which failed.

What people dont understand is the fact that various systems of the body work in
conjunction to manage nutritional intake and weight. One of the most important mechanisms
of the human body include metabolism.

Understanding Metabolism
Due to the fact that reference will be made to metabolism throughout the book, its essential
that you fully understand what metabolism is and how it is linked to body weight before we
proceed any further.

Metabolism is a process inside your body that converts whatever you eat into energy.

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It may sound simple, but this process is actually quite complex and combines the food and
drink that you eat with oxygen in order to get the energy. Interestingly, when you are at rest,
even then your body needs energy for all the hidden functions, including circulation of blood,
breathing, adjustment of hormonal levels as well as growth and repair of cells.

The number of calories that are used to perform these functions is referred to as the basal
metabolic rate.

The following factors determine your basal metabolic rate:

You size of body and its composition if you have a large body, then more calories will
be used to perform these functions.
Your gender Men have lesser amounts of fat in their bodies as compared to women;
however, they have more muscles therefore more calories are burnt as compared to a
female of the same weight and age.
Your age As you age, the amount of muscles are reduced and this in turn reduces the
calorie burning inside your body.

The energy levels required by the bodys essential systems generally remain fairly consistent
and are not changed very easily. As much as 60-75 percent of the total calorie burn each day
is the result of the basal metabolic rate.

The following two factors also determine the number of calories the body burns everyday:

Processing of food Digesting food, absorbing it, transporting it through the digestive
system and storing it consumes a certain number of calories typically around 10
percent of all the calories burnt in a day. In the majority of cases, this energy
requirement doesnt change easily and remains steady for the most part.
Physical activity Exercise and any physical activity are responsible for burning up the
rest of your calories. The physical activity may include anything from running up and
down the stairs, mowing the lawn to playing sports. Physical activity is the most
variable factor in determining how much energy is burned because the amount of
activity itself can vary significantly from day to day.

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The Link between Metabolism and Weight

While blaming the metabolism for all your weight woes may seem justified, we cannot
overlook the fact that metabolism is a natural process and the body automatically balances it
to fulfill the individual requirements.

That being said, this is exactly why the so-called


starvation diets are ineffective in controlling
weight. This is because whenever these diets are
put into practice, the body automatically starts
to conserve the calories (rather than burning it)
by slowing down the bodys natural processes.

The key to losing weight is to manage your food


intake and calorie burn. The calories you consume should be less than those you burn. This
can be achieved through physical activities as well, and not just by controlling the calorie
intake. For best results, both methods should be combined.

Link between Metabolism and Physical Activity


Even though you dont have much control over the rate of your metabolism, you do have one
efficient way of controlling your calorie burn rate, and that is through physical activity. The
greater the amount of physical activity a person carries out, the greater the amount of calories
they will burn.

Calories can be burnt in the following ways:


Strength Training Various strength training exercises are important mainly because
they prevent loss of muscle as a result of aging. Muscle mass plays a vital role in weight
loss because it burns more calories than a fat tissue can.
Aerobic Exercise Frequent aerobic exercise is among one of the most efficient ways
of burning calories. Aerobic exercises include swimming, bicycling and walking. In
general, at least 30 minutes of such exercises should be a part of a persons daily

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routine just to remain healthy. For losing weight, the duration of exercises should be
increased.
Lifestyle An active lifestyle is a prerequisite for all weight-loss endeavors. Being a
couch potato doesnt help if youre trying to shed weight. Try to develop healthy
habits. For instance, take the stairs whenever possible instead of the elevator or park
your car away when at the store. Fun activities such as gardening and even washing
your car can burn off a few extra calories from your body.

The question that raises is: Is physical


activity the key to losing weight? The
answer is clear and is NO! If you are
exercising every day for 30 minutes or one
hour, as you have been told by most of the
doctors, you will actually harm yourself.
Exercise place a tremendous amount of
stress on your metabolism. Most types of
exercise dont help you lose weight in a
healthy manner. Surely, you will get rid of
some fat and develop a beautiful muscular
structure but what happens if you stop your exercises even for a while? You will look even
worse than you considered you looked before starting your exercises. This book will tell you
exactly how much exercise is good for you and what kind of exercises will stimulate your
metabolism.

People and Weight Problems

Here are some stories about people who have expressed how they feel about their weight
issues.

Rosa Smith 31 years old Female

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Rosa has been battling her weight for quite a few years now, and recently
she also got divorced. The stress of the divorce contributed to her
increase in weight because she wasnt as heavy as she is now. With a BMI
of 28, she has lost all her confidence and has gone into depression. Even
though she has tried to adhere to a strict, almost-starving diet, she has little to no success in
this regard. She expressed herself when she said being so heavy has had a huge impact on my
self-esteem, and I dont feel like going out anymore.

As a result of her downed self-esteem, she has been having problems at work because of the
lack of confidence and she is not able to do her job as well as others do. She regrets that she
let the weight pile on and didnt do anything for so many years.

Rosas problem - We figured out that the problem with her approach was that her lifestyle
lacked almost all physical activity, apart from walking to work from her apartment just a few
blocks away. Also, her starvation diet isnt helping much simply because her body has gone
into the energy-saving mode and is NOT burning calories as it should.

Amelia 26 years old Female

Everything happened quite suddenly in the case of Amelia. One day she
had a slender, athletic body, and then she just started to accumulate
weight at the age of around 21. She tried every diet to no avail she just
ended up quitting the apparently harsh diet regimes because she just
couldnt take it. After trying some workout videos, her body just ached
after a few days and she had to quit that too.

Amelias Problem The problem with Amelia is that shes not sticking to proper nutritious
diet. Consistency is very important when it comes to losing weight and this is something she
lacks.

So if youre serious about losing weight, then you should stick to the guidelines given in this
book and be consistent in following them.

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Jack Brown 52 years old Male

Jack has had problems in controlling what he eats, and this has led him to
gain considerable weight. A quick glance at Jacks lifestyle revealed that
he has a disorganized lifestyle, he prefers to watch TV at home even when
the weather is beautiful outside and the conditions are perfect to enjoy a
walk down the block.

The type of lifestyle combined with his uncontrolled habit of eating has caused him to gain
considerable weight and his BMI is now approaching 30. He fears that no one will marry him
the way he is right now.

Jacks Problem The problem with Jack is that the reasons for his weight gain are crystal
clear; however, what he lacks is a proper weight loss program.

There are a lot of people out there like Rosa, Amelia and Jack who have neither the correct
guidance nor the understanding of how they should tackle their weight issues. Instead, these
people continue to spiral down into a never-ending circle of confidence problems due to low
self-esteem.

This book will provide valuable advice to those who wish to control their weight in an effective
and natural way.

What Is Considered To Be Over the Average Weight


The sad reality is that we have grown up seeing body image cues that tell us thinner is better.
This idea has been adopted by so many people to such an extent that they strive to achieve
the skeleton skinny stage or size zero. Skeleton skinny is NOT healthy!

If Barbie was a real person, she would have been so thin and underweight that she might have
been unable to even menstruate!

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Likewise, boys are also given unrealistic standards to
compare themselves to. For instance, transform the G.I.
Joe figurines into a real person and he would have a
chest 55 inches wide and a bicep of around 27 inches
which would be almost as large as his waist and much
bigger than some of the best body builders today!

That brings us to the question of what is normal when it


comes to physical size, particularly weight. The Centers
for Disease Control and Prevention tells us that the
average height of a female adult in the United States as
of 2010 was 5 foot 4 inches and the weight was 145.2
pounds. For men, the height is higher at 5 foot 9 inches and weight was 175.5 pounds.

Keep in mind that these are just average figures and not a standard reference datum that you
should follow. Every person is different with respect to their height and weight. This is why a
more accurate measure of what is healthy and what is not was needed, and thats when BMI
or Body Mass Index comes in useful.

You are not a Barblie doll and you shouldnt even be one! You are a normal human
being, who aims for normal physical proportions and, most of all, health! Your goal is
not to become a supermodel overnight, but to keep yourself attractive and far, far
away from most of the diseases that are associated with obesity.

Body Mass Index is the measure of fat based on the weight and height of men and women.

Lets just look at the following graph which depicts the relationship between height, weight
and the BMI of a person:

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BMI is calculated using the following formula:

We frequently use terms such as chubby, overweight, fat, and obese without properly
understanding the difference between them. Lets look at what each of the above words
actually mean, and then we will move on to see how accurately the BMI chart above
characterizes them.

The term chubby actually refers to someone who is slightly overweight. The term fat is often
used to refer to those people who are overweight (above the normal weight for their height).
Obese, on the other hand, is another level above overweight and signifies that a person
weighs significantly more than normal.

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To accurately define these terms, lets interpret the graph above.
According to the BMI graph, any person who has a Body Mass Index of less than 18.5 is
underweight which is not at all healthy. Any person whose BMI falls between 18.5 and 25 are
considered to be in the NORMAL weight range; however, if their BMI exceeds 25 but is within
the 30 marker, they are overweight. A person enters the obese stage when their BMI exceeds
30.

Doctors use the BMI to see whether or not a person is healthy. Remember that BMI is
dependent on the height of a person; so, any person who weighs the same as you but is
shorter, will have a greater BMI than you.

Similarly, a taller person weighing the same as you will probably have a lower BMI rating than
the one you have.

If you havent already done so, figure out your


BMI using the formula above and use the graph
to see which category you fall in. Either side of
the normal range is unhealthy, and your
ultimate aim should be to fall into the normal
category as soon as possible to prevent
cardiovascular diseases and other medical
complications associated with excess weight,
including diabetes.

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2| Why, Oh Why?
Weight problems can kick in as a result of many problems. Sometimes they are a result of poor
eating habits, an inactive lifestyle and simply a lack of desire by many to do something about
their well-being. In other cases, there are certain things that seem to be out of control of the
individuals.

Unfortunately, many of the fad diets, eating programs and exercise plans, including those that
are based on improving the lifestyle are getting it all wrong.

So what is the reason behind your weight gain? Is it something that you did wrong, or is it just
life playing games with you? Lets find out.

Is It My Fault? What Did I Do Wrong?


The statistics are alarming to say the least; and in this
section we will shed some light on the number of people
that are overweight and obese in the United States.

Overweight is a term that is used to refer to the surplus


of weight as a result of muscles, fat, bone and water.

Obese, on the other hand, is used to refer to the surplus


body weight as a result of fat.

It is estimated that as much as two thirds of the adults


in the US fall in the category of overweight or obese
this amounts to 68.8 percent of the total population.
Almost 36 percent of the population is obese, while 1 in
every 20 people are said to have extreme obesity.

Of all the men in the United States, 74 percent are said


to be overweight or obese.

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Obesity A Major Health Issue

Obesity is considered to be a major health problem in the United States. While there are a lot
of other developed countries that have seen rapid rates of increase in obesity, the US stands
with some of the highest rates in the world.

Weight issues such as obesity have continued to rapidly grow in America; the reasons for this
are many, with some related to physical activity or finance. This leads the affected people to
experience a number of medical complications as a result of their weight problem.

While it is true that controlling the diet and incorporating physical activity into the lifestyle of
a person can have a huge effect on the weight, many of the quick fix solutions simply dont
work.

Obesity has grown so much that one in every three American falls into the category of
obese. It leads to over 120,000 deaths in the United States deaths that could have
been prevented. Not only that, but an obese American is likely to add to the annual
medical expenses by as much as $1497.

A study was published in The Journal of the American Medical Association (JAMA) back in 2008
and at that time the obesity rate of Adult Americans was estimated at 32.2 percent for males,
and 35.5 percent for women. CDC confirmed these rates for 2009 and 2010. A different criteria
was used by the Gallup survey which revealed that the rate of obesity for US adults in 2001
was 26.1 percent, an increase of 0.6 percent from 2008.

These rates continue to increase and health officials have raised severe concerns regarding
this.

It Is NOT Your Fault!

If youre trying your best to shed all the extra weight that is preventing you from leading a
happy and healthy life, one thing that you should be absolutely clear about is that it is NOT
your fault! You may have fallen into the wrong hands, started the wrong fad diets, exercise
plans or ineffective eating plans that do no good.
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There are some techniques that you can use to super charge your metabolism, burn the body
fat more rapidly, get more muscle, a leaner physique and get in the right tone one and for all.

Whatever you do, just DONT give up hope. Know that there are lots and lots of people who
are overweight or obese and you can, with the help of the guidelines provided in this book,
can get what youve always dreamt of!

Even if you made mistakes that led to you gaining weight, you might not have known what
youre putting yourself into. So stop blaming yourself and just forget the past and aim for the
future.

Lets start from scratch and work your way towards a healthier you and waste no more time
worrying!

Heredity
With weight problems on the rise, researchers have diverted their attention towards genetics
and their role in obesity. The research they carried out has revealed that the link between
genetics and obesity is extremely strong. Various genetic factors determine how our bodies
store fat and the rate at which we burn energy as well as our appetite. A nutritionist named
Barrie Radbill at the New York University Medical Center says:

Some people just burn calories at a slower rate than others."

This is a result of heredity and all of the above mentioned factors determine the weight of a
person.

However, despite all the research that is going on, theres something that makes the study of
the link between heredity and weight difficult. Due to the fact that there is no gene for
obesity, it is very difficult to figure out whether a person has inherited a tendency to be
overweight/ obese, or they are so as a result of an inactive and unhealthy lifestyle.

For the majority of people, it is a result of a little bit of both. Apart from the genes, families
also share a lot of habits among themselves. For instance, the habits of a sedentary, unhealthy

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lifestyle may be shared among the members of a family thus leading to a gain in weight with
time.

Heredity and Body Weight

There are some kinds of people who eat almost everything under the sky but still gain no
weight, while theres the other type that, if they even sniff on the food, gain a few pounds in
no time at all!

It is the latter group of people who have the fatty gene. You may have been told that you have
the eyes of your mother and the nose of your father, right? All of this is because of genetics.
A study of heredity is called genetics, and the various characteristics that you inherit from your
father and mother are known as the DNA.

The genetics are passed down from one generation to another and it is this that determines
your body size and shape.

Theres something that you need to understand clearly. Both teens and adults cannot change
their body weight, particularly if obesity runs in their family. Your body size and shape is
dependent on your genes and if your parents were obese, you will be too. No dieting or
starving yourself will work in this case. In most cases, you will just have to learn to live with it.
Also, some people are just born with a slow metabolism so thats something thats not in
your control either!

HOWEVER, theres one thing that you have some control over, and through that you can have
a semblance of control over your weight too. And that thing is your metabolism! (We will learn
about this later in the book)

Theres also one factor that may have caused you to gain weight: the way you were fed as a
child. You might have been given a diet full of junk food that caused you to pile on pounds
from a very young age. Once weight starts to increase, it generally gets difficult to stop it.
That being said, you should not blame yourself in anyway after all this was also not in your
control.

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The reason for weight gain being genetics or not you have to remember that you have a
choice and you can work hard to get it right. Dont give up and dont ever let anyone
demotivate you from reaching your goals. Your goals ARE achievable.

Digestion, Immune System and Metabolism Learn To Rule


Over Them

What is Digestion?
Your digestive system is among those things that you cannot live without. It is this system
that is responsible for absorbing and transporting all of the essential nutrients that your body
needs to survive. It also removes the waste that the body does not need. In this section, we
will shed light on how the digestive system works and what kinds of diseases affect the
system.

A couple of hollow passageways are a part


of your digestive system that start from
your mouth and continue down to your
anus. All the organs of the digestive system
are helped by several other organs of the
body, including the liver and the pancreas.

Each and everything that you consume


takes a long journey throughout your body.
If this system is measured in length and
stretched out, it would be approximately
30 feet in length. The entire process
starting from the mouth to the ejection of
waste from the anus takes a few hours.
There can occur, of course, some

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hindrances along the way and we will talk about these too later on in the section.

Mouth to Stomach Digestive Tract

Whenever you pick up something to eat, or smell something prior to eating it, your sense of
smell signals the brain about it and causes the brain to signal your nerves that control the spit
glands (saliva). Once the glands receive the message, they begin to excrete juices, which are
commonly referred to as the mouthwatering. As you take a bite out of the food, these glands
increase their rate of secretion and more saliva is mixed with food to make it easier for you to
swallow it.

Before you swallow your chewed food, amylase, an enzyme found in the saliva starts to break
down the carbohydrates in that food. As you swallow the food, it is passed through a hollow
passageway known as the pharynx, or more commonly the throat. This is where the first
crossroad comes: there are two pathways here. The first is the esophagus, which leads the
way to the stomach. The other is the trachea, which goes down to the lungs. It is obvious that
food should go down the esophagus, and it does in most cases.

However, there are instances when an unexpected detour occurs and the food goes down
the wrong pipe. This can happen if you were laughing or breathing while swallowing. You
dont have to worry too much about this because this sort of a thing rarely happens, thanks
to a flexible flap over the trachea that closes as a person swallows.

Hence, once the food enters the esophagus, involuntary (not in your control) muscle
contractions push it down towards the stomach. The lower esophageal sphincter allows the
food into the stomach and closes quickly so to prevent the food from going back up the
esophagus.

Ever recall having a heart burn? This occurs when the sphincter is not working as it is supposed
to work and the acid in the stomach manages to get into the esophagus. If this becomes a
chronic problem, then you may suffer from a medical condition called the Gastroesophageal
Reflux Disease or GERD.

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Once inside the stomach, the food is prepared for the smaller intestine. The stomach has
glands that excrete acid, various enzymes and a mucous that protects the stomach by
coating it in order to prevent ulcers. The smooth muscles in the stomach contract after every
20 seconds, and this contraction sets up the food, acid and enzymes in motion and transforms
it into something similar to a liquefied blob. There are, however, certain foods that remain
solid and cannot be transformed into a liquefied blob. It takes such foods around an hour to
leave the stomach and enter the small intestine. On the other hand, foods that become a
liquefied blob can be out of the stomach within 20 minutes or so.

Small and Large Intestines

The food you ate is in a form that is unidentifiable by the time it enters into the duodenum
the first portion of the smaller intestine. The liver releases enzymes and bile comes from the
liver to continue to breakdown the food. Yet again, the contraction motion helps to mix the
food and the juices together. The next section of the small intestine is called the jejunum, and
then the ileum that proceeds into the large intestine. These two sections of the small intestine
are responsible for absorbing water and nutrients more than they break the food down.

The circumference of the small intestine is smaller than that of the large intestine; however,
it is longer than that. Surprisingly, it has a surface area equal to that of a tennis court. This
might have made you wonder how exactly this fits into your body, right?

Well, the surface of the intestine has lots and lots of tiny folds that are designed to absorb the
nutrients and the water and it is because of such folds that they can easily fit into the body.
These folds are covered by tiny projections or villi that contain even tinier microvilli within
them. Microvilli and villi attract certain nutrients more than others. That means that particular
types of villi are able to absorb electrolytes, nutrients and dietary molecules from our food;
for instance, folic acid and carbohydrates from bread, sodium and protein from chicken,
vitamin B12 and calcium from cheese, and so on).

After all the useful things have been extracted from the food, the remaining bulk is carried to
the large intestine which functions as the last step of the digestive process. The purpose of

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the large intestine is to absorb any extra fluid from the solid waste to make it into what we
call feces.

The colon uses the same type of movements as we previously talked about (involuntary) to
move the waste towards the anus. However, unlike in the small intestine and the stomach,
the rate of movement of the waste can be extremely slow in the large intestine moving at a
rate of around a centimeter every hour. This causes the waste anywhere between a few hours
to days for it to move through the large intestine.

There are bacteria in the gastrointestinal tract called flora that assists with the digestion
process. Certain parts of our nervous and circulatory systems also play a particular role in the
digestive process. Working together, bacteria, blood, nerves, hormones and various organs
of the digestive system effectively digest the food that we eat and the liquids that we drink.

Importance of Digestion

Digestion is an essential process that breaks down food and extracts nutrients from it so that
our bodies can utilize it for energy, cell repair and growth. The food and drink that goes into
our bodies has to be broken down into nutrients in the form of smaller molecules prior to
them being absorbed into the blood stream. The blood then transports them throughout the
body. Our body can break down the food and drink into fats, proteins, carbohydrates and
vitamins.

Fats

Fats are a type of molecule that provide a rich energy source for our bodies and assist the
body in absorbing the vitamins. Healthy fats, such as safflower oil, corn oil, olive oil, canola oil,
sunflower oil and soybean oil are particularly good for the body. Less healthy alternatives
include shortening, butter and various snack foods.

During the digestion process, fat molecules are broken down into fatty acids and glycerol.
According to the Dietary Guidelines for Americans 2010, it is recommended that the total
calories amounting to around 20 to 35 percent should come from fat.

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Carbohydrates

Carbohydrates are starches, sugar and fiber in the food. Carbohydrates can be simple or they
can be complex depending on their chemical structure. Sugars that are typically found in
vegetables, fruits, milk and various milk products along with some sugars that are added when
food is processed fall under the banner of simple carbohydrates. Cereals, starchy vegetables
and legumes, on the other hand, are sources of complex carbohydrates and provide fiber and
starches. The Dietary Guidelines for Americans 2010 recommends around 45 to 65 percent the
total dietary intake to be from carbohydrates.

Protein

Certain foods such as beans, eggs, and meat contain a lot of protein which the bodys
digestive system breaks down into smaller molecules called amino acids. These amino acids
are absorbed through the small intestines into the blood. The circulatory system then
circulates the blood along with these amino acids throughout the whole body. 10 to 35
percent of a persons total calorie intake should come from protein, according to the Dietary
Guidelines for Americans 2010.

Vitamins

Vitamins are classified by the fluid that they


readily absorb in. Those vitamins that dissolve
in water, such as Vitamin C and B are called
water soluble vitamins. Vitamins that dissolve in
fat include Vitamins A, D, E and K. Every
different vitamin plays a different role in your
bodys health and growth.

The fat soluble vitamins are stored in the fatty


tissue and liver. On the other hand, the body is
not capable of storing water soluble vitamins
easily; thus, it flushes out any extra vitamins through urine.
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Common Digestive Problems

There are certain problems with the digestive system that are quite common and it is
important for you to know how to recognize them so that appropriate action can be taken to
resolve the issue.

Reflux

Reflux symptoms including heartburn are extremely common. A study revealed that around
6 percent of people experienced reflux symptoms on a daily basis, whereas around 14 percent
experienced them at least once a week.

Frequent symptoms of reflux may indicate that a person is suffering from gastroesophageal
reflux disease or GERD. Not only is this condition painful, but it can also lead to the onset of
esophageal cancer.

A typical heartburn usually gives rise to a burning sensation from the abdomen areas center
and it tends to rise up to the chest. According to a gastroenterologist, this sensation may be
accompanied by a sour taste in the mouth or in extreme cases; a person may find that some
food or water has come up to their mouth.

Heartburn can be caused by certain medications, alcohol, specific foods, or even in pregnancy.
In some cases, adults and children may have GERD without having heartburn; instead, they
may experience symptoms similar to asthma along with dry cough and trouble in swallowing.

The options for treatment include use of drugs, including Prevacid, Nexium, Protonix,
Aciphex, and Protonix. H2 blockers such as Pepcid, Zantac, Axid and Tagamet are also used.
However, dont forget that medications come with their own set of risks. It was found that
proton pump inhibitors (the former group) may cause the weakening of heart protective
effect of Plavix (a blood thinner) in those patients that take both types of medicine.

In severe GERD cases, surgery can be performed to tighten any loose muscles in between the
stomach and the esophagus to prevent the acid from flowing upwards. As compared to open

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surgery, laparoscopic surgery has been found to cause less scarring and has a reduced
recovery time.

Peptic Ulcers

"The worst thing to do if ulcers are suspected is to take aspirin or other NSAID [nonsteroidal anti-
inflammatory drug] pain reducers," says Murdoch, a gastroenterologist, "They worsen it and
don't help."

On the other hand, if a person suspects that they have peptic ulcer, and it is very likely
particularly because 25 million Americans will suffer from this at some point in time, then they
should consider getting tested for Helicobacter pylori. This bacterium can cause ulcers by
disturbing the protective layer of mucus. Ulcers are sores that line the stomach and the first
portions of the small intestine.

Other factors that can lead to ulcers include smoking and excessive use of NSAIDs. Alcohol is
also a major factor; however, it is not clear whether it can raise the acidity levels on its own or
not. Stress can also aggravate peptic ulcers and delay the healing process.

If ulcers are left untreated, they can lead to internal bleeding and may even cause a hole in
the stomach wall or in the small intestine; hence leading to a severe infection. A scar tissue
caused by ulcer can also block the digestive tract while the H. pylori infection has been found
to have a strong link to an elevated risk of gastric cancer.

Antibiotic treatment for about 10 to 14 days can help in getting rid of H. pylori infection. In
severe cases, surgery might have to be carried out. According to a study in the World Journal
of Surgery, it was recommended that patients with perforated ulcers should consider
laparoscopic repair as it is a less evasive method of surgery with reduced healing time.

Gallstones

Out of all the people with gallstones, only about a quarter require treatment. Thats good
news, especially when considering the fact that around a million Americans are diagnosed
with gallstones small pebbles made bile salts and cholesterol. They are usually removed by

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removing the gallbladder; a surgery that is among one of the most frequent in the United
States.

Gallstones are often blamed for certain symptoms that are actually caused by other diseases,
such as irritable bowel syndrome. So if youre told that you have gallstones, and you feel that
they are not causing you any problems, then do get a second opinion.

Removal of these stones becomes necessary when they cause an infection in the gallbladder,
liver or the pancreas or if they cause inflammation.

The pain associated with gallstones that are located in the duct comes about quite rapidly.
Starting in the right upper abdomen, it can spread to the area between the shoulder blades.
A trip to the emergency room may be needed particularly if you have had nausea, vomiting,
pain or fever that lasts more than 5 hours. Recently, gallbladder removal has been carried out
without any external incision whatsoever; the mouth or the vagina has been the passage ways
for removal.

People who are obese are more at risk of developing gallstones. It is believed that a shortage
of fiber and excessive consumption of fat are among the leading causes. Losing weight and
then regaining it is also something that should raise eyebrows.

A study was carried out back in 2006 where weight cycling (when the participating men lost
weight and then regained it) had an increased chance of developing gallstones. Pregnant
women, or those who are taking birth control pills, are also at a greater risk of gallstones.

Lactose Intolerance

As much as 30 to 50 million of Americans are lactose intolerant. Lactose intolerant people do


not have an enzyme that is required to digest the main sugar found in milk. Asians, African-
Americans, and American-Indians are most likely to suffer from lactose intolerance with the
symptoms depending on the severity of the case. The symptoms range from bloating,
cramping, gas diarrhea and nausea and these symptoms usually appear from 30 minutes to 2
hours of consuming a dairy product.

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A breath test can be used by doctors to detect lactose intolerance, a blood test can also be
carried out while the stool can also be tested. According to a doctor based in Massachusetts,
a cheaper and DIY approach is to:

"Buy a tall container of milk, drink it, and call me the next day and tell me how the afternoon
was," If you experience bloating, abdominal pain, or diarrhea, you're probably lactose
intolerant

There are over the counter pills that can replace this enzyme (lactase) and some milk products
are available that are lactose-free. Thus, it may not be necessary for you to avoid all dairy
products completely. Even lactose deficient people can consume little amounts of lactose.

Inflammatory Bowel Disease

Some people, who have Crohns disease or ulcerative colitis, complain of diarrhea and
abdominal pain while some experience rectal bleeding, anemia and weight loss. No precise
test exists for both of the above mentioned diseases and it is possible that people may be
misdiagnosed. When a patient has Crohns disease, they may be wrongly suspected of having
an infection, irritable bowel syndrome, ulcer or appendicitis.

Both of these diseases are generally a result of a problem in the immune system. The immune
system begins to attack the gastrointestinal tract. Crohns disease results in ulcers that
protrude deep into the tissue lining along the gastrointestinal tract. This leads to an infection,
causes the intestinal wall to become thick, and causes blockages that can only be corrected
through surgery. We will talk about the human immune system in detail later on in this
chapter.

On the other hand, ulcerative colitis affects the colon and the rectum and causes ulcers. This
disease is characterized by bleeding and pus.

The correct way to go about treating both of these diseases is to keep a check on the
inflammation by taking a combination of medication, including anti-inflammatory, immune-
suppressants and steroids.

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Celiac Disease

Around 1 percent of all Americans suffer from celiac disease an autoimmune and digestive
medical disorder. Those who suffer from this disease are unable to eat gluten which is a type
of protein found in wheat, barley and rye. We previously talked about what lactose
intolerance does to a person; people with celiac disease experience symptoms, with the only
difference being that these symptoms are triggered by gluten and not lactose. The symptoms
range from one person to another and include bloating and abdominal pain, vomiting, pale,
foul smelling stool along with diarrhea.

Doctors diagnose this disease by running a few blood tests and various stool samples;
unfortunately, there is no cure for this disease. The only way to avoid the symptoms is by
strictly adhering to a gluten-free diet. Once a person follows such a diet, the inflammation in
the small intestine tends to subside within the first few weeks. Great care must be taken not
to eat anything containing gluten as even a slight amount of it can cause a flare up.

Constipation

Bowel movement ranging from three times a day to three times a week is normal, and there
is nothing to worry about. However, if you are having problems with passing stool and
experience discomfort, then you can give a few over the counter remedies a go. Milk of
magnesia is quite effective. Regardless of whether you have taken laxatives or not, a week
without any bowel movement whatsoever is reason enough for you to visit a doctor.

Constipation for extended periods of time, hard stools, and straining too much can cause anal
fissure or hemorrhoids.

Constipation can generally be avoiding by adhering to a healthy diet full of fiber from fruits,
vegetables, and whole grains. Constipation is a common problem among the elderly; in such
cases, it is advisable to check the amount of hydration they are getting, besides being aware
of the side effects of any drugs that may be causing it.

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The Human Immune System
Inside our bodies, a sophisticated system is responsible for protecting all aspects of our body
from an umpteen number of microbes, bacteria, toxins, and viruses. This system is known as
the human immune system and is an absolute blessing for our well-being.

The best way to understand how the immune system works is to see what happens to
something when it dies: whenever any living thing dies, its immune system obviously shuts
down with it. It only takes a few hours for all kinds of microbes and parasites to attack and
invade the body. None of these invaders are able to get inside our body when our immune
system is functioning. This clearly shows how well a job the immune system does to protect
us.

The human immune system is complex, interesting, and intricate; there are a few reasons why
you should learn more about it.

Firstly, it is remarkable to see where things like fever, inflammation, and hives come from
whenever they affect our bodies. Secondly, as more and more information is found about the
immune system and new drugs appear on the market, it helps to understand how this critical
system works and interacts with these drugs.

The Workings of the Immune System

The immune system works round the clock in lots of different ways to protect us. However,
majority of its work goes unnoticed. The only time we notice and realize its importance is
when it fails. We can also feel its presence whenever its actions have some form of a side
effect. Here are some examples to help you fully understand its capabilities and effects:

Whenever you get a cut on your body anywhere all kinds of viruses and bacteria
can enter your body through the cut in the skin. The same is the case when you get a
splinter, but in this case, you actually have a sliver of wood or any other foreign object
in your body. When this happens, the immune system responds by eliminating the
invading forces while the skin continues to heal itself and the puncture is sealed. It

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happens in rare cases that the immune system fails to fulfill its responsibility
correctly and an infection develops in that cut, inflaming it, and filling it with pus. Both
the inflammation and the pus are a result of the immune system performing its job.
A red, itchy bump that appears after a mosquito has bitten you is a clear indication that
the immune system is doing its job.
We inhale thousands of germs every day and our immune system effectively deals with
them all. However, it often happens that a germ sneaks past this protective system
and we catch a cold, flu or something even worse. The presence of a flu or cold is a
clear sign of the failure of the immune system to stop the infection. However, when
you eventually come out of the cold, this is because of the immune system because it
was finally able to eliminate it. If it did not do so, your cold would never have gone
away.
You also eat thousands of germs everyday through different sources. They are killed
by the saliva in the mouth or by the acid in the stomach. It happens occasionally that a
germ gets through and that is when you get food poisoning. Diarrhea and vomiting are
two very clear symptoms that you are suffering from food poisoning.
Various ailments are the result of a malfunctioning immune system. Allergies, for
instance, are a result of an overreaction of the immune system to specific stimuli.
Similarly, diabetes results when the immune system begins to attack the cells of
pancreas inappropriately. Rheumatoid arthritis also results when the immune system
attacks the joints incorrectly.

With all the examples above, it should be very clear to you how the immune system responds
to numerous germs and the ailments caused by them.

Boost Your Immune System

The importance of the immune system cannot be undermined. With that, it is necessary that
you take certain measures to strengthen your immune system so that you remain protected
against all the different germs.

1. Consume A Balanced Diet Containing Whole Foods


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The human body needs many different nutrients to function at optimal levels. Vitamins such
as A, C, D, and E along with various minerals such as zinc and selenium and Omega 3 are vital
for the immune system. This is why you should focus on eating whole foods and animal
protein from quality sources if you are an omnivore along with lots of nuts and seeds,
whole grains, legumes and fish.

For an extra boost, opts for super-foods such as camu camu, micro algae, reishi mushrooms,
and bee pollen.

It is essential that you avoid processed foods and drinks at all costs, particularly those with
artificial sweeteners. Eating these types of foods can suppress the immune system.

2. Get Lots Of Vitamin C

The best sources of vitamin C include fresh fruits and vegetables. Vitamin C plays a vital role
in strengthening the immune system and keeping the overall body healthy. Citrus fruits,
berries, bell peppers, kiwi, and green vegetables are rich in vitamin C.

3. Use Spices and Herbs

Use onions, ginger, garlic, black pepper, turmeric, curry, and allspice when cooking. These
herbs and spices contain vital nutrients that help to strengthen the immune system.

4. Drink Water, but dont exaggerate

Water plays a critical role in the production of lymph something that is responsible for
transporting white blood cells and other cells of the immune system. One of the most
important things you can do to keep yourself healthy is to keep your body well hydrated. Just
add a slice of lemon for some extra vitamin C. What does well hydrated mean? Contrary to
most recommendation, you shouldnt drink at least 8 glasses of water per day. Drink as much
as you need. Why is that? Because water H2O will over oxygenate you. Did you think that
is not possible? Yet, it is. You will find exactly how much water to drink and why water is not
actually your best friend when talking about weight loss.

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5. Get Plenty of Sleep

At least 7 to 8 hours of sleep is necessary for the body to rejuvenate. Failing to get enough
rest can lead to chronic fatigue which increasing the chances of acquiring an illness. Take nap
in the afternoon if possible and you will feel a whole lot better.

6. Be Friends with Friendly Bacteria

As much as 80 percent of the immune system is located in a humans digestive system. This is
why it is vital to keep the digestive system in the best working order. This can be done by
consuming good bacteria (probiotics) such as yoghurt, kefir, kimchi and miso. You also have
at your disposal supplements; just make sure that you choose a brand that provides bacteria
from variable sources.

7. Avoid Antibiotics when Possible

Whenever possible, you should try to avoid antibiotics. Research has revealed that antibiotics
attack certain useful bacteria found in the digestive system and suppress immune functions.
It is best to find natural alternatives where possible and only use antibiotics as a last resort.

For instance, when suffering from a cold, try to sip on a cup of warm water with honey, lemon,
and ginger. Zinc and Echinacea or also great for cold and flu; and vitamin C must be consumed
in sufficient quantities. Do not forget to take probiotics if you are talking antibiotics or any
other kind of medicines.

8. Soak in Some Sunlight

Vitamin D is essential for strengthening the immune system. Make a habit soaking some
sunlight for at least 30 minutes a couple of times every week. Just make sure that you do not
get sunstroke by getting extra exposure to the sun. Fatty fish is also a good source of vitamin
D, even if they are available in small doses only.

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9. Relax

Stress and depression greatly reduce the capability of the immune system to function
optimally, thus making the body vulnerable to all kinds of diseases. No matter how hard life
gets, try to relax and have fun.

Metabolic Impact and Circadian Rhythm


Do you blame your weight problems on your slow metabolic rate? Do you feel envious of all
thin people and make you wish that you had a metabolism similar to theirs? Well, you should
not be too hard on yourself. The good news is that by adopting certain lifestyle changes, you
can have some semblance of control on your metabolic rate.

Before proceeding further, let us quickly recall the basics of metabolism and learn how
metabolism affects your weight. We will then move on to talk about circadian rhythm.

Metabolism

Metabolism is the rate at which a body burns up calories. The resting metabolism measures
the minimum number of calories that are required to keep the body functioning normally. The
metabolism of every person works in the same manner; however, it is the rate at which it
metabolizes nutrients varies from one person to another.

Metabolic Rate

The basal metabolic rate (BMR) is a rate at which the body burns calories while the person is
resting.

You can roughly work out your BMR by multiplying your weight by a factor of 10. For instance,
if you weigh 130 pounds, your BMR would be 1300 kcals.

Metabolism and Its Effects on Weight

If your metabolic rate is high, then you will be able to burn calories more efficiently than a
person who has a comparatively slow metabolic rate. Let us assume that two people take in
the same number of calories, the person with the faster metabolic rate will burn the calories

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more quickly. On the other hand, the person with a slower metabolism will not be able to burn
all of the calories they consumed, and the remainder will be converted into fat for storage.

Several factors have a direct effect on the metabolism, including the condition of the persons
health and age. That is precisely why the metabolism can slow down even without any major
changes to the lifestyle of a person. Aging also has a huge impact on the metabolism because
of changes in hormone balance.

That being said, there are certain ways in which you can boost your metabolism and control
your bodys weight effectively and efficiently.

Circadian Rhythms

According to the National Institute of General Medical Sciences, circadian rhythms are physical,
mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light
and darkness in an organism's environment.

The word circa means like and dian means day; the whole word, circadian, simply means
about a day. The circadian rhythms are important as they determine the feeding and sleeping
patterns of all living things, including humans. These patterns include brain wave activity, cell
regeneration, hormone production, and numerous other biological activities.

A few examples of circadian rhythms are as follows:

A great number of people generally have problems in keeping their feet warm,
particularly after breakfast or perhaps at around 10 to 11 am.
There are, however, some other groups of people that do not feel a major difference
between the transitions between day and night.
Some people might experience a crash in their moods or energy at around 3 pm. In
such cases, eating a snack just before the crash occurs can prevent it from happening
altogether.
Remaining in a state caused by such a crash for longer periods will cause a person to
be drowsier and will lead to a thorough shutdown of the nervous system once food
gets inside the belly. Do you remember how it feels after eating to a full stomach after
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you have been hungry for a while? Yes, you start feeling really sleepy, and that is
because your nervous system begins to shut down.

Most of the people are better off when they take warming foods in the first half of the
day, and cooling foods in the latter part of the day.

The Connection between Digestion, Immune System, and Metabolism

Various symptoms of a human body work closely to retain optimal health, and this is true of
the digestion and immune systems. Both of these systems work together to ensure your well-
being, and any problems with one can lead to problems in the other. One system that has a
vital role in the overall health of a person is the digestive system, which is a powerful system
that maintains the whole body in the best possible condition. In order to accomplish its goals,
the digestive system depends on the presence of good bacteria, certain immune cells, and a
complex network of various components both hormonal and neurological in nature.

In essence, the gastrointestinal tract is actually very important for immunity and neurological
health; this is true to such an extent that your digestive health DIRECTLY affects your bodys
immunity, mainly because around 80 percent of the immune system is located within the
digestive system. The immune cells found in the GI tract are an essential part of the lymphoid
branch of immunity. This specific branch excretes lymphocyte cells in order to eliminate
harmful bacteria and viruses. The gut also has great concentrations of neurotransmitters that
can alter the mood of a person.

A healthy digestive system along with a strong immune system can do wonders for a persons
metabolic rate, and the whole purpose of this guide is to help you boost your metabolic rate
so that you can lead a healthy life for years to come!

If your digestive system messes up and stops functioning normally, this can result in
malnourishment and poor absorption of nutrients. As a result, you can suffer from a wide
range of health problems which we have already discussed in detail including, reflux,
irritable bowel syndrome, and various other diseases of the digestive system. Apart from
digestive ailments, the immune system can also be substantially affected.

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Urine Concentration and Metabolism

Metabolism is also linked to the concentration of urine. The warmth of our hands and the feet
are particularly important because they imply that the nervous system is calm and there is less
exposure to stress. Whenever the stress portion of the nervous system is activated, the blood
vessels in the extremities of the body (the hands, ears, feet, nose tip) tend to close. In order
to have far-reaching health benefits, it is essential to reduce the stress hormone exposure.

Whenever the urine concentration is high, body warmth is also higher and this is a rule of
thumb. On the other hand, low density urine typically makes a person feel cold, particularly in
the extremities of the body. Eating lots of fruit can help to improve urine flow. Some even say
that a person is not healthy until or unless they wake up a few times at night to pee, not to
mention that their pee should be clear.

If you consume a lot of salt, your urine will have greater sodium content. Nonetheless, urine
concentration or the quantity of sodium in it is not only dependent on your salt intake, but
also on the total amount of fluid you drink. Some other factors also affect the concentration,
including carbohydrate consumption and metabolic rate.

It is vital that the combined result of all the food and drink that you take in equals something
that we call a hypertonic solution. This is a solution that has a greater concentration than the
usual body fluids and is absolutely vital if you wish to increase your metabolism.

Some indications that your urine concentration is weak are as follows:

You hands and feet are cold almost all of the time
You have a low body temperature
You have inconsistent or low energy levels
You have a tendency to get anxious quickly
You experience insomnia
You have frequent mood swings
You experience migraines

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Body Heat and Metabolism

As general rule, when body heat increases, up goes metabolism. The relation between the
two can have a great impact on the day-to-day living of a person, including their sleeping and
eating patterns.

Whenever your muscles become active, the temperature of the body rises. This causes the
body to burn more calories, thus increasing the metabolic rate. Thus, it is clear that by
increasing the body temperature, we can increase our metabolism.

Exercise, for one, is something that can effectively increase your body temperature and in
turn, causes the metabolism to increase too. Surely, it must be the right exercise formula!

So why should you have a fast metabolism? There are several advantages, the most important
of it being the fact that it will help you to lose weight FASTER.

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What have we learned so far?

A. The secret of losing weight is controlling your metabolism.


B. The secret of controlling your metabolism is increasing body heat.
C. Body heat is increased by a proper diet, right exercises and right hydration.
D. The metabolism, the immune system and the digestion are interconnected. If you want
to lose weight you should pay attention to all three. By having a well-balanced diet you
will not only lose the pounds that you were already planning to lose, but you will also
avoid most of the serious diseases and never have digestive problems, such as
heartburns, constipation, inflammatory bowel system.

What are we going to learn next?

A. Why most of the recommended diets are wrong.


B. What should we eat, how much to eat and why.
C. What not to eat and why.
D. How much to drink and why.
E. Home test for monitoring your metabolism: How to control the bodys temperature.
F. Home test for monitoring your hydration level.
G. How much to exercise.
H. How to control stress.
I. Why happiness means health.
J. How much salt to eat and why this helps you lose weight.

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3| Contradictions and Confusions
With so many diets out there that contradict each other, it can get confusing for people like
you to choose the right one for yourself. To make this easier for you, we will highlight the
advantages and disadvantages of common diets so you know what you are dealing with.

This chapter will also reveal important information related to dieting and provide you
effective guidelines to prevent you from harming your health.

Low Carb Diet Is a Deceptive Story


Low carb diets are those diet plans that restrict a persons carbohydrate intake with the intent
of helping them to lose weight. Foods that are high in carbohydrates, such as pasta and bread
are typically replaced with foods rich in protein, such as meat along with green leafy
vegetables.

A lot of controversy twirls around low carb diets, and there is very little support from the
scientific community for such diets. Some studies have been conducted that have proven that
these diets actually have adverse effects on our bodies, while there are some that claim these
diets can have a positive effect on fighting cancer, diabetes and autism.

A misconception prevails that a person loses weight when you cut your carbohydrate intake
because they are the source of fat storage. The Atkins Diet, the Ketogenic Diet and Sugars
Diet are all examples of low-carb diets.

Let us now weight the advantages and disadvantages of a low carb diet and see how good
they actually are.

The Advantages of Low Carbohydrate Diet

Low carb diets are recommended as a treatment for obesity. Nonetheless, these diets can
improve heart health and prevent the onset of heart diseases, certain types of cancers,
metabolic syndromes, and diabetes.

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1. Weight Loss

People generally begin to lose weight whenever they adhere to ANY diet that restricts their
caloric intake; however, that loss is just on a short-term basis. Some studies have shown that
following a 2-week low carb diet can actually help a person to lose around 9 lbs.

2. Prevention of Diseases

Apart from the weight loss advantage, some other benefits have been reported due to low
carb diets, including the ability to prevent serious health hazards and diseases such as cancers,
high blood pressure, cardiovascular diseases, and diabetes.

3. Improvement in Overall Health

It is believed that a low carb diet can:

Increase energy levels


Reduce cravings for sweets
Improve dental health
Enhance mental concentration

The Disadvantages of Low Carbohydrate Diet

In spite of offering some hard-to-resists advantages, there are certain dangers associated with
this type of diet.

1. A Risk of Adverse Health Effects

A sudden decrease in the intake of carbohydrates can cause a number of health issues,
including weakness, headaches, constipation, and fatigue. A person is also at a risk of getting
insufficient quantities of essential vitamins.

2. Unhealthy Metabolic State

Low carb diets can cause a persons body to go into ketosis; a dangerous metabolic state. In
this state, the body begins to burn fat instead of burning glucose for deriving the required

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energy. This leads to the formation of substances which we call ketones in the kidney and may
cause it to fail.

3. Digestive Cancer and Heart Disease

While low carb diets can prevent certain types of cancers, they may actually encourage the
development of others. For instance, the low fiber intake can cause digestive cancers to
develop and may even lead to heart diseases.

Quitting Low Carb Diets and Weight Gain

There is no doubt that people on low carb diets actually lose weight, but this is only true as
long as they stick to the diet. Evidence clearly suggests that once you return to your previous
diet AFTER adhering to a low carb diet for some time, it is very likely that you will gain back all
the pounds that you lost. Not only that, but due to the nature of this diet, it may be a challenge
for you to maintain your muscle tissues and prevent them from burning away!

Yo-Yo Dieting
The repeated loss and regain of weight, or weight cycling, is also referred to as yo-yo dieting.
This variation in weight can range from smaller losses or gain of weight (between 5 and 10
pounds) to larger changes in weight (50 pounds or more).

Experts say yo-yo dieting may bring about some harmful effects on the body. They also say
that it is better to stay at a particular weight than go through a cycle of decreasing and
increasing weight.

Dangers of Yo-Yo Dieting

Those people who follow yo-yo dieting are not fully aware of the serious health issues that
may result. This weight loss method is dangerous, and increases a persons risk of developing
cardiovascular diseases, diabetes and even cancer. It may also inflict severe damage to the
arteries; reduce the energy levels and waste precious muscles.

An Increased Risk of Various Diseases

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Restriction the calorie intake in an extreme way is a common practice among yo-yo dieters,
and this technique can significantly increase a stress hormone called cortisol. The presence of
this hormone for long durations inside the body can cause a number of adverse effects on the
health of a person. Not only that, a person is exposed to a greater risk of heart disease,
diabetes and cancer.

Yo-yo dieting, due to its weight-cycling nature, can damage the arteries and increase the LDLD
cholesterol adding to the risk of a heart disease. These effects are more pronounced among
people who have gone through at least 5 cycles of yo-yo dieting.

More Fat, Less Muscle

Initially, yo-yo dieting may induce loss of fat; however, this method is highly ineffective in long
term and makes it very likely for a person to regain the weight they lost with the possibility
of gaining additional pounds. Additionally, the low-calorie diets waste precious muscle mass;
therefore, when you get back to your normal eating habits, you will have a body that lacks
muscles and has excess fat. Who would want to look like that?

According to a dietician at one of the leading fitness centers in North Carolina, this excess fat
that is gained as a result of yo-yo dieting can have some serious adverse effects on the health
of the affected person, particularly because it increases the chances of developing coronary
artery diseases as well as type II diabetes.

Reduced Energy Levels

Metabolism is slowed down by yo-yo dieting, and this in turn, leads to lower energy levels in
a person. The end result is that a person would feel tired much quicker than they normally
would. When your body does not have sufficient nutrients to function optimally, it will begin
to conserve power by reducing brain function, not to mention the fatigue, irritability and
tiredness that come with it.

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Omega 6 Polyunsaturated Fats
Fat is a vital nutrient that the body needs to synthesize hormone-like compounds, produce
cell membranes and maintain hair and skin health. It is a type of an energy source and several
ways of storing it are employed.

Let us quickly learn the basics of fat before proceeding to learn about Omega 6
polyunsaturated fats specifically.

Not all fats are harmful, and some actually bring about positive effects on a persons health.

For instance, unsaturated fats can be quite useful particularly because they protect the artery
walls against fatty deposits. These unsaturated fats can be of two types: monounsaturated or
polyunsaturated.

We will not discuss monounsaturated fats here; instead, our focus will be on polyunsaturated
fats because of the benefits they bring to the body.

What are Omega 6 Polyunsaturated Fats?

According to nutritionists, omega 6 fatty acids are essential fats and are necessary for the
wellbeing of a person. The body needs them to fulfill a wide variety of functions, ranging from
building healthy cells to maintaining nerve and brain function. Our bodies are not capable of
producing them and their only source is the food that we eat.

Polyunsaturated fats are important for one other main reason. Various studies have proven
that this type of fat can protect against a number of diseases. It has been scientifically proven
that these fats can aid against the development of Alzheimers disease, type 2 diabetes, and
brain decline as a result of aging.

Omega 6 is mostly derived from plant oils and comes as linoleic acid from soybean oil, corn
oil, sunflower oil as well as from numerous seeds and nuts. It is recommended by the
American Heart Association that a minimum of between 5 and 10 percent of calories should
come from these essential fatty acids.

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Researchers and doctors are still contemplating over the optimal amounts of essential fat in
a persons healthy diet. Meanwhile, it is important that you eat foods that contain omega 6
fatty acids so that you can get sufficient quantities of this fat.

Food Sources Containing Omega-6

The following sources contain the highest concentrations of essential Omega-6


polyunsaturated fats:

Grape Seed Oil


Walnuts
Cottonseed Oil
Soybean Oil
Corn Oil

The food items below are also rich in Omega-6; however, they contain comparatively lesser
amount of the essential fatty acids as compared to the list above:

Sesame Oil
Pistachios
Pepitas
Pecans
Peanut Butter
Margarine
You can also eat and use the following foodstuff to gain decent amounts of Omega-6:
Almonds
Avocado
Beef Liver
Beets
Blue Crab
Brown Rice
Butter Beef Tallow

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Canned Tuna
Canola Oil
Cashews
Cheese/Brie
Chicken Fat
Chicken Liver
Chicken With Skin
Chicken Without Skin
Clams
Cocoa Butter
Coconut Milk
Coconut Oil
Cooked Carrots
Corn
Corn Grits
Cream
Duck Fat
Eggs
Flaxseed Oil
Foiegras
Goose Fat
Grassfed Beef
Ground Beef
Half And Half
Halibut
Lamb
Lobster
Macadamia Nut Oil
Macadamia Nuts

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Oats
Olive Oil
Olives
Palm Kernel Oil
Popcorn (Air Popped)
Pork Chops
Potatoes
Prime Rib
Seal Oil
Shrimp
Sockeye Salmon
Sunflower Oil
White Rice
Whole Milk
Whole Wheat Flour
Yams
Major disadvantages
Omega-6 sources slow down the rate at which you burn calories and increase the bodys
efficiency at wringing every possible calorie out of the food that you eat and make you
hungrier quicker. This foods cause high fat foods crave, increase appetite and lower body
temperature. Therefore, consume them since they are healthy, but dont exaggerate with the
amount of Omega-6 sources, since they wont exactly help you lose weight.

White Powders
White flours has a high ratio of nutrients and calories. When essential vitamins are not present
in the body, or are present in insufficient quantities, fats, proteins and carbohydrates cannot
be fully utilized. The majority of them are wasted while some produce certain products that
are harmful for us.

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The solution for this involves bringing about changes to your diet. To be more precise, you
need to go for a reversal diet so that you take in lots of nutrients in the specific number of
calories that you consume. This reversal diet is the opposite of the general habit of humans
where we consume huge numbers of calories while getting a meager amount of nutrients.

It may come as a surprise to many, but the best and most fulfilling sources of nutrients
are NOT in beans or legumes, but in ANIMAL FOOD PRODUCTS. Vitamin K2, vitamin B12,
choline, and Zinc are all present in animal food products such as eggs and liver.
If you raise your metabolism without upping your intake of nutrients, then you will
probably end up adding a layer of fat to your body.

White foods like bread, donuts and other baked goods that are produced from white refined
sources and are considered the biggest culprit in the obesity epidemic. It is essential to
eliminate white foods, for not just weight loss, but also in order to promote overall health and
wellbeing. It is very easy to overload yourself on visually harmless items like pasta or cookies.
You never know how many you have popped. And when listing unhealthy products you
consumed, youd easily ignore the peanut butter cookies or vegetable pasta as they are filled
with natural goodness of nuts and vegetables. However, those added ingredients only make
up for 20-30 percent of a meal that is otherwise laden with white powder.

Flour, pasta, rice, bread, cereal, crackers and all food items containing processed sugar are
considered white foods. Items like white beans, onions, white potatoes, turnips and
cauliflower are also white in color naturally but do not fall under this category.

The basic difference between the healthy white products and obesity-causing white foods is
fiber and processing. Processed foods have been stripped off their fiber during their refining
process. These refined carbs then become less satisfying than good carbs which leads to
overeating. The body easily absorbs these processed grains and sugars which leads to
increase in blood sugar and release of insulin. As a result, within a matter of hours, the body
begins to feel hungry again. Hence, not only did you overdose yourself on dangerous carbs,

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you ended up being less satisfied comparatively. These refined-carbs foods like highly
sweetened beverages provide close-t0-nil nutritional value.

White flours have also been associated with health dangers like some types of cancer and
psychological problems like irritability and depression. They can easily become addictive.

Opting for less-processed items like whole-grains would not only become a good source of
fiber but is more filling than white flour also. It becomes much easier to control portions and
lose weight with less-processed foods than with un-filling doses of white sugar and white
flour. You wont be able to avoid food products, such as flour. But what is important for you
to remember is that the amount of flour and other white foods should remain low in your diet.

CASE STUDY: Animal Food Products are a Healthy Option

A case study of the diet of people in Somalia and Samburus of East Africa found that their diet
consisted of a generous portion of animal fat, ranging from 60 to 65 percent. Even with their
increased level of fat consumption, these people are almost completely free from numerous
diseases such as atherosclerosis and heart problems.

While it would be fair to consider that ethnic differences will be involved in this case, but it
has been reported from all corners of the world that people who consume high quantities of
animal fat are generally free from all cardiovascular diseases. Therefore, it is safe to conclude
that animal fat is actually a healthy option and important for our well being

CASE STUDY: Butter is a Healthy Option

The Masai tribe is known to consume high quantities of butter fat and cholesterol. The fat
accounts for more than 60 percent of all the calories they consume in one day. Despite this,
the people belonging to this tribe are free from cardiovascular diseases.

Likewise, Mayer and Gsell reported that the people who live completely isolated in the
Loetschental Valley in the Valaisian Alps of Switzerland, live on a diet rich in saturated fat as
well as cholesterol. Their diet is also has a high caloric content. These people are also free of
all cardiovascular diseases.

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Dieting Issues
There are various problems that dieters have to face as a result of a number of factors working
inside their bodies. These factors cause the rate of metabolism to slow down so that the body
burns calories at a rate much lower than normal. It also makes the body to extract every last
bit of calorie out of the food that you eat and makes you feel hungry more often. Your
appetite increases and the body temperature drops (high body temperature is good for faster
metabolism).

All of this upsets the natural weight control mechanism of the body and results in a reduction
of muscle tissue and an increase in fat storage.

It is no wonder that dozens of new diet plans are invented each day with guaranteed weight
loss in the blink of an eye but none of these diet plans offer long-term benefits, or more
importantly long-term health and well-being. It is because any diet that suggests you to steer
away from natural habits and processes of the human body are not good for you. Too much
carbs are just as bad as too few of them. Bad fats are often categorized as fats in general and
thus exclude good fats from the body also.

Numerous studies have been undertaken and published to showcase the negative effects of
diets. The University of California researchers assessed the results of over 30 studies that
involved thousands of those trying to lose weight through dieting. The study did not cover
any specific diet plans but did cover fads that had become popular in recent years like low
carb, high protein and high fat diets.

Study results showed that while the diets did result in weight loss initially, but did not offer
any long term results. Researchers claim that while almost EVERY diet results in 5 to 10 percent
weight loss initially, it usually wears off once the honeymoon period is over. Most people
usually gain more weight after some time. A four-year study of 19,000 men revealed that
those who had put on weight had dieted before the start of the study.

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The rapid weight loss and weight gain is not good for the overall health of an individual as it
could lead to conditions like diabetes and strokes. The immune system can also get damaged
as a result and make the body more vulnerable to infections.

The secret to losing weight is not locked inside any of the hundreds and thousands of fad diets
that make it into the market every day. You are probably wondering why they still make it into
the market? Apart from the feel good endorphins that following a foolproof plan releases,
the weight-loss industry is a $20 billion industry, thats just a little too much to give up because
lives are at risk!

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What have we learned so far?

E. The secret of losing weight is controlling your metabolism.


F. The secret of controlling your metabolism is increasing body heat.
G. Body heat is increased by a proper diet, right exercises and right hydration.
H. The metabolism, the immune system and the digestion are interconnected. If you want
to lose weight you should pay attention to all three. By having a well-balanced diet you
will not only lose the pounds that you were already planning to lose, but you will also
avoid most of the serious diseases and never have digestive problems, such as
heartburns, constipation, inflammatory bowel system.
I. We should avoid low carb diets and yo-yo dieting since they will lead to more weight
gain.
J. We should eat Omega-6 polyunsaturated fats, since they are healthy, but dont
exaggerate with this foods, since they lead to a decreased body temperature.
K. The best and most fulfilling sources of nutrients are not in beans or legumes, but in
animal food products. Vitamin K2, vitamin B12, choline, and Zinc are all present in
animal food products such as eggs and liver.
L. Dont raise your metabolism without upping your intake of nutrients will probably
end up adding a layer of fat to your body.

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What are we going to learn next?

A. What should we eat, how much to eat and why.


B. What not to eat and why.
C. How much to drink and why.
D. Home test for monitoring your metabolism: How to control the bodys temperature.
E. Home test for monitoring your hydration level.
F. How much to exercise.
G. How to control stress.
H. Why happiness means health.
I. How much salt to eat and why this helps you lose weight

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4| Eat, Eat, Eat Because Its Good For
You
Have you ever considered what causes a dieting attempt to fail? Well, its the all-or-nothing
approach which people apparently take. Trying to adhere to unrealistic diet plan is similar to
trying to outrun a Ferrari on foot its impossible. It is just a matter of time when people
realize that they cannot continue to starve themselves, and why wouldnt they? All those
cravings for food, the lethargy and reduced brain function eventually force them to quit.

Let us consider a hypothetical situation; wouldnt it be great to actually lost weight


while you continue to eat MORE food? Yes, you read it right. And this is not a joke, and
its definitely not just a hypothetical situation, but you CAN take this approach and
successfully lose weight.
Dont be quick to rule this out as being nonsense read on to find out how you can
actually enjoy losing weight.

Dont Get Me Wrong


You may be wondering, how is it possible for a person to eat more and lose weight while
doing so? Its really not that difficult: all you have to focus on is to make the right choices
when it comes to eating food. Once you have made the right choices, you can eat as much
as you want and you will be on the road to a healthier you.

Lets get the facts straight. The truth is, you will find yourself in the middle of nowhere if you
pursue any one of those diets that starve you or restrict you to specific foods only. The trick
is to strike the balance between your food choices and to quit any bad habits of eating that
you may have.

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Body Temperature
The measure of your bodys ability to generate and give off heat is referred to as body
temperature. Our bodies are great at keeping its temperature within the parameters it deems
normal for its optimal functioning regardless of the variations of external temperature. You
may be on a tropical island or you may even by trekking in the Swiss Alps your body will
strive to get the temperature right.

When your body senses that the temperature is getting too hot, the blood vessels inside your
body tend to expand and this helps them to carry the excess heat to the skin. This is when
your body begins to sweat and when this sweat evaporates, the body cools down.

On the other hand, when the temperature of your body drops below normal levels, the blood
vessels contract and become narrow so that the blood flow towards the skin is reduced and
heat is conserved. Shivering is an involuntary act resulting from the rapid contraction of
muscles and it helps the body to generate heat. These processes keep the body within the
safe temperature range despite variable external temperatures.

Speaking of a safe temperature range, you may be wondering what exactly is considered to
be the normal temperature of the human body.

The normal body temperature varies depending on the place of the body where temperature
is measured, the time of the day or night and the activity level of an individual. For instance,
temperature measured at the vagina or rectum is higher than one measured orally. The latter
is higher than the temperature of the skin. Thus, to avoid any problems with measurements,
the average normal body temperature is accepted at 98.6 degrees Fahrenheit (37 degrees
Celsius).

Measuring Body Temperature How to test yourself at home

The temperature of the body can be measured at various locations of the body. For instance,
you can choose to measure it at the mouth, armpit, ear or even rectum. It can also be
measured at the forehead.

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Heres a technique that you can follow to measure your body temperature accurately:

1. Lie down with your arms tucked in tightly on your sides in the morning for a few
minutes to ensure that the armpits get warm.
2. Warm the thermometer by gently rubbing it in your hands for around thirty seconds.
3. Place the thermometer in your armpit for another 30 seconds before you turn it on
(for digital thermometers).
4. Switch on the thermometer and take several readings from both of the armpits.
5. The highest recorded temperature should be used as the number representing your
body temperature.

Similar techniques can be used to measure temperature at other locations around the body,
including the mouth and the rectum. You can even use a manual thermometer if you do not
have access to a digital one.

Dont forget that body temperature has a direct link with your metabolic rate, and higher body
temperatures generally correspond to higher metabolic rates. You can refer to the previous
sections of this book to learn more about the relation between body temperature and
metabolism. Nonetheless, for your convenience, we will quickly recall the relation between
body temperature and metabolism in the next section. Make sure you have more than 98.6
degrees on your arm pit. You dont want to be feverish, but surely you want to be warm
enough to stimulate your metabolism.

Temperature and Metabolism

As a general rule, when body temperature increases, it causes the metabolism to increase too.
This is because whenever muscles work and become active, this leads to a rise in the heat
given off by the body. Due to the fact that muscles need energy to work, the body is forced
to metabolize nutrients so the required energy can be provided.

That being said, the more active your lifestyle is, its natural that you will burn more calories
and your metabolism will increase. Not only this, but when the body digests food throughout
the day, another portion of calories is metabolized and this process is called the thermic effect.

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This effect increases as a person adapts healthy lifestyle practices such as eating healthy food
and leading an active life. An excessive decrease in temperature of the body will reduce the
bodys ability to digest properly and may even cause the body to enter the energy conserving
mode just like one that is caused by starvation diets. This is something that you dont want to
happen to your body because it will reduce your metabolism rate and spoil everything that
you want to achieve.

Extracellular Fluid

The extracellular fluid (also called the interstitial fluid) is a type of fluid found inside the body
that is not inside of any of the cells. It accounts to a total of around 15 liters and includes some
amount of blood too. The aging process causes a reduction of this fluid, only to be
accompanied by a decrease in the metabolism of the individual, perhaps due to the link
between diluted bodily fluids and hypothyroidism.

The Connection between Weight Loss and Urination

Two more essential aspects that you need to take care of while trying to lose weight are
hydration and urination. Realizing the importance of urinating frequently and keeping your
body properly hydrated will help you understand the effect of urination on your body while
being on a diet.

Urination and weight loss are pretty much related. Frequent urination is among the side
effects of weight loss through healthy dieting. This is due to the fact that in order to lose
weight, your body needs to consume fewer calories than the amount it burns. And an active
lifestyle (not necessary exercise, but also not sitting on the couch all day long) is the most
effective way for achieving this fate. While different physical activities help your body burn
more calories, they also assists your metabolism while you are replacing fat inside your body
with lean muscle mass. This boost in metabolism allows your body to produce excessive
waste; waste which takes the form of water, urea, and ketones from cells, protein digestion,
and burning fat respectively. And this is why your body releases an increased amount of urine
while you are dieting.

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What To Eat, What Not To Eat?
Now that you have all the information regarding your bodys functioning that has an impact
on your body weight and overall health, it is time to give you the treat that you have been
waiting for. You have probably been wondering about the foods that you are allowed to eat,
and were most likely waiting for a list of 10 or maximum 15 food items that will be allowed to
you. Well, you are in for a surprise. Not only should you eat in order to lose weight, you should
from a WIDE variety of food items that have been listed below.

Butyric acid and metabolism


A study published in Diabetes, the journal of the American Diabetes Association was not only
packed with information, it was rather humorous too. It showed that when mice were fed
butyric acid, it improved their ability to burn fat on a high fat diet. Butyric acid prevented
insulin resistance and improved the muscle function of the mice. How is it funny you ask?
Because the journal did not mention the source where butyric acid was derived from i.e.
butter.

Butyric acid is produced in large amounts in the lower colon of a human body when friendly
flora i.e. acidophilus ferment fiber and produce it. Butyric acid is required to prevent cells from
turning cancerous in the colon and in order to repair the digestive lining. Butyric acid also
works as a metabolic booster that improves metabolism of fat in the body.

Real butter is one of the finest sources of butyric acid. So if you have been suppressing your
urge to load yourself with the goodness of butter then now is the time to get creative with this
delicious weight-loss booster.

Starch
Starch is a type of carbohydrate which is mostly referred to as complex as it consists of long
chains of sugar molecules. Starchy foods include potatoes, peas, beans, rice, pasta and grains.
Starchy foods have been a source of lust and confusion for the longest time. Although many
starches are concentrated source of calories and carbohydrates, many are great sources of

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vitamins, fiber and other nutrients which make it an essential component of a healthy life. For
instance, potatoes might rate high on the glycemic index compared to other vegetables, but
they are also a great source of potassium. Potassium is essential to maintain a healthy blood
pressure. So as long as you eat potatoes without dipping them in oil or covering them with
sour cream, foods containing starch can be great for you. Sources of starch include legumes
like lentils and beans, potatoes, squash, butternut and grains like rice and flour.

Nutritious sources of starch like brown rice, quinoa, 100 percent whole grain cereals and breads
and air-popped popcorn are great sources of essential antioxidants, vitamins and fiber.

Fibers
Too much has been said, written and debated about the need for fiber in our daily lives.
Dietary fiber is mainly found in whole grains, fruits, legumes and vegetables. It is one of the
most effective elements for preventing and relieving constipation. But its goodness does not
end there, far from it. Unlike other food components like proteins, carbs and fats, the body
does not absorb or break down fiber; it passes relatively intact through the stomach, colon or
small intestine.

A high-fiber diet offers many health benefits and boosts weight loss. High-fiber foods require
more chewing time which gives ample time for the body to register that it is no longer hungry.
Hence, you eat less as your meals tend to feel larger. Fiber also has other health benefits like
promoting healthy bowel movement, lowering cholesterol levels and helping control blood
sugar levels.

There are two types of fiber, soluble and insoluble. Soluble fiber can be dissolved in water and
helps lower blood cholesterol and glucose levels. Peas, beans, oats, apples, barley, citrus fruits
and psyllium contain soluble fiber. Whole-wheat flour, nuts, nuts and vegetables like
cauliflower, potatoes and green beans are all sources of insoluble fiber.

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Unprocessed foods
Processed foods are one of the biggest enemies of the world since, perhaps, Satan itself.
Processed foods contain toxins, chemicals, preservatives, food coloring, artificial sweeteners
and even pesticide residue! Thats a lot of bad to consume in a day. Yet, we consume it each
day, every day. The human body today is laden with these small irritants and substances that
not only lead to weight gain but numerous health risks, many of which are fatal. It is not about
cheesecakes, lemon tarts and ice creams that lead to weight gain and health problems, it is
purchasing these items processed from your local grocers that are the real culprit. As long as
you make these items from natural, unprocessed items, these could be one of the healthiest
food items for your family. So substitute the white flour for whole wheat flour and refined
white sugar for honey, coconut sugar, date sugar, molasses, maple syrup or sucanat instead.
Unprocessed foods include anything that has not been treated with preservatives or
pesticides or has undergone inorganic processes to produce or prepare.

Unprocessed foods include fresh fruits, vegetables, raw milk, nuts and seeds, whole grains and
raw eggs. Any of these items when cooked or prepared otherwise become processed. For
instance, when the eggs are cooked they become processed, skimmed milk is processed
whereas raw milk used in its original form isnt.

Good fats
Unlike general belief, fats are not your enemy, bad fats are. One very flawed research back in
1970 that claimed that fats are bad has left such a lasting impression that to date people
associate weight gain with fats. There are three types of fats, good fats, bad fats and the
questionable fats. So the question lies not in whether or not you consume fats but which fats
you consume? The fact that obesity levels since the research has DOUBLED is enough to state
that fats are not our enemy.

Fat-free meals are not always healthy. A fat-free chocolate bar could be laden with sugar,
carbs and calories for all you know! Monounsaturated fats and polyunsaturated fats are good
fats and are highly assistive in maintaining your overall health and wellbeing.

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Monounsaturated fats include oils like peanut oil, olive oil, sunflower oil, canola oil and sesame
oil; fruits like avocadoes and olives, peanut butter and nuts like pecan, cashews, peanuts and
hazelnuts. Polyunsaturated fats include oils like safflower oil, corn oil and soybean oil, seeds
like sesame seeds, flaxseeds, protein like salmon, trout, sardines and tuna and other items like
tofu and soymilk.

Nutrients That Are Important: Zinc, Choline, Vitamin B12, Vitamin K2,
Copper
Our body requires all the nutrition in moderate amounts. Just because Good Fats are healthy
doesnt mean those are all our body requires. Our body needs all the essential nutrients and
in moderation in order for them to be effective and helpful. These include Zinc, Choline,
Vitamin B12, Vitamin K2 and Copper among others. Great sources of these nutrients include
the following:

Zinc: beef, spinach, sesame seeds, mushrooms, asparagus, cashews, tofu, shrimp, turkey,
pumpkin seeds, parsley, tomatoes.

Choline: Eggs, shrimp, asparagus cod, broccoli, scallops, cauliflower, spinach, chicken, tuna,
turkey, collard beans etc.

Vitamin B12: Yogurt, eggs, turkey, cheese, cows milk, salmon, mushrooms, lamb, sardines,
chicken etc.

Vitamin K2: Kale, turnips, parsley, spinach, cabbage, celery, leeks, asparagus etc.

Copper: Cashews, kale, mustard greens, walnuts, pumpkin seeds, tofu, asparagus, lentils, flax
seeds, olives, almonds etc.

Potassium: Cabbage, carrots, celery, beet greens, cantaloupe, tomatoes, turnip greens, celery
etc.

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Low metabolism means high cholesterol level
The term metabolic refers to the process that involved in the normal functioning of a body. It
is the process that converts food consumed by a body into energy. Every individuals
metabolism works at a different rate, however, instant change in dietary plans, among other
habits can lead to lower metabolism. Most diets involve restrict your food consumption that
leads to slower metabolism (we have already discussed this in detail) which not only backfires
the whole process of dieting but also leads to numerous health risks.

Metabolism is also responsible for one more vital function: it helps break down the harmful
substances that have entered your body through food intake. Slower metabolism means
these harmful substances remain in the body that lead to many health problems and disorders
like insulin resistance disorders, Metabolic Syndrome, high blood pressure and cholesterol
among other health risks.

How much to eat?


As is evident all natural food items are rich in healthy nutrients that promote health and thus
weight loss. It is imperative to keep your body healthy and well-functioning in order to lose
weight and maintain the ideal weight in the long run. Following unhealthy practices would
cause your health to deteriorate. So you would not only feel that your energy levels, moods
and quality of life is decreasing but even your skin and body would be negatively impacted.
The trick however is to eat in moderation.

Do not overdo any specific food item. For instance, dont just focus on proteins while ignoring
important fats and carbohydrates. Ideally you could eat anywhere between 3 to 6 meals per
day, depending on your serving size and eating habits. If you prefer to eat three heavy meals
then there is no reason why you should break it down into six. Following are a few guidelines
for healthy eating:

Make grains or breads (made from whole grains) a part of at least two meals on most
days.

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Include two vegetable servings in a day if you eat 5-6 meals or one large serving in a
day.

Add fruits to one or two meals a week. You can use them as desserts, breakfast or
snacks.

A fish meal at least once a week.

Include a serving of low fat yogurt, cheese or milk to at least two small meals or one
large meal.

Serving sizes vary depending on how many meals you are eating. For instance, a
standard serving of fruit could include 1 medium banana, pear or apple or 1 cup of diced
fruit. Similarly, for cereals or grains a serve size could include one slice of bread or
cup of cooked noodles, quinoa, whole wheat pasta etc.

How much to eat? Eat slowly. Chew your food very well before swallowing. Eat until
you get the first sign that you are full. The brain takes about 15 minutes to give you that
intense felling that you are no longer hungry and that you have eaten too much. So
stop at the first sign you have that you are no longer hungry.

Tricks to heat up your metabolism


You probably already know that your metabolism is influenced by a variety of factors,
including what you eat, how well you sleep and, in addition to these already well-known
factors, temperature also plays a role.

Essentially, your metabolic rate is the amount of energy your body burns to maintain itself
for example, only think about the energy your body needs to breath, think, talk, sit, walk,
digest food, keep your heart beating and circulate your blood but also maintain your
normal body temperature.

Your body is constantly regulating its core temperature to around 98.6 degrees Fahrenheit
(37 degrees Celsius). When your climate heavily differs from this temperature, due to cold or

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heat, your body extends more energy by shivering to heat up or sweating to cool down all
in an effort to maintain its preferred temperature.

But you will be terribly mistaken if you believe that living in parts of the world of extreme
temperatures (extremely hot or extremely hot) will increase your metabolic rate. While
looking at this factor alone definitely suggests that, it turns out that the metabolic rate
increase only lasts in the short-term. Believe it or not, over a period of time, other cells start
adapting to the new-found climate, causing your body to maintain its regular, normal
temperature. This is precisely why a person from Alaska, who lives in a very cold area,
doesnt seem to actually feel the cold as much as a visitor from California experiencing the
same temperature. Same goes the other way round!

Due to the fact that we all desire a slim, fit and good looking body, weve put together a list
of foods that if eaten before a meal, will heat up and speed up your metabolism like never
before!

Do not think this list contains optional foods. They are necessary to your diet and need to
be taken seriously: eat at least two portions of these a day, each time before a meal. For
example. For the sake of your taste buds and for variety, there are quite a few items in this
list to choose from.

Almonds Just a handful of almonds before a meal is full of antioxidants and a rich source
of vitamin E and magnesium. Almonds have been shown to heat up ones metabolism and
increase the metabolic rate.

Ginger Many cultures have used ginger root for its amazing digestive powers. Whether it's
in a smoothie or in an Indian dish, ginger works as a stimulant that energizes the body and
improves digestion.

Avocado Full of fiber and heart-healthy monounsaturated fat, avocados speed up your
metabolic rate like no other!

Cheyenne pepper Just half a teaspoon of cayenne pepper can boost metabolism and
cause the body to burn an extra 10 calories on its own. Not to mention that for those who

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don't regularly eat spicy meals, adding cayenne pepper cuts an average of 60 calories from
their next meal.

Eggs eating an egg or two for breakfast can help dieters feel a lot fuller over 24 hours than
if they eat a bagel with the same amount of calories. In the same study, those who ate eggs
ingested an average of 330 fewer calories over the course of a day than the bagel-eaters.

Umeboshi plums are basically pickled plums and can be fantastic for squashing sugar
cravings. Find them at your local specialty store or Asian grocer.

Vegetable soup A hot, broth-based vegetable soup can fill you up in a hurry and take the
edge off of your hunger with minimal calories. Try having a cup before your next meal or
simply have a big bowl as your main course!

Tofu A rich plant-based protein source, tofu isn't just for vegetarians! Tofu is high in an
isoflavone called genistein, which has been shown to heat metabolism up and increase ones
metabolic rate. For an easy way to introduce tofu in your diet, try adding it to your next
healthy stir-fry.

Green tea Nutritionists say that the catechins in green tea help to inhibit the movement of
glucose into fat cells, which slows the rise of blood sugar and prevents high insulin and
subsequent fat storage. And when your blood sugar is more stable, your metabolism is
hotter and faster!

Cinnamon Cinnamon, like other ground spices such as cloves and ginger, helps lower your
blood sugar levels, which you guessed it helps raise your metabolic rate!

Hot sauces When it comes to hot sauce and hot metabolism, the hotter you can go the
better. So get some Tabasco and sprinkle some heat on your burrito, scrambled eggs, or
even soup! The spiciness keeps you from overeating and increases your metabolic rate!

Fibers With a nutritional mix of soluble fiber and essential fatty acids, flax seeds are the
perfect addition to your yogurt, smoothie, or salad.

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Also, here is a list of belly-flattening drinks, which you should also have before meals, in
addition to the items in the list above.

Cranwater We all know water is a diuretic and great for the entire body, but combined
with cranberry juice, its a fantastic fat and water flushing drink.

Combine 5-6 ounces of water and 8 ounces of 100% cranberry juice. Mix together and drink
throughout the day. Make sure it is 100% cranberry juice with nothing else added. The
cranberry juice contains high levels of organic acids, and when consumed on a regular basis
may help your body actually dissolve fatty deposits.

Grapefruit juice Freshly squeezed grapefruit juice is one of the best things for your body.
Grapefruits contain high amounts of Vitamin C, which helps your body to detoxify naturally.

This drink helps your liver do the job it was meant to do detoxify and metabolize your
body!

Yoghurt smoothies Yoghurt is rich in calcium and is very effective in reducing weight.
Yoghurt has the properties of burning fat easily and it is an ideal ingredient that will help
your body to lower the fat production.

Add about half a cup of yoghurt in your favorite smoothie and blend it in a mixer.

Drink this special yoghurt smoothie once or twice a day to reduce fat deposits in your body.

Coconut water One of the natural and energized drinks that you will come across on this
planet is tender coconut water. It will help in boosting your metabolism and is loaded with
electrolytes. It is normally suggested drink for people suffering from stomach problems and
ulcers.

Drinking one to two glasses of coconut water every day will provide all the necessary energy
boost that you need for an entire day.

It will help in speeding the metabolism and also helps in flushing out all the toxins produced
in your body.

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Skimmed milk Skimmed milk is an excellent drink to have if you are looking to reduce the
weight. Skimmed milk is the milk from which most of the fat content is removed. This will
prevent the addition of calories to your body when you are using skimmed milk. It is
necessary to select skimmed with less than 1 % fat to get maximum weight reduction.

Calcium enriched skimmed milk helps to increase the speed of fat break down in the body.

Calcium resent in the milk keeps the muscles stronger which helps in increasing the
metabolic rate.

Calcium present in milk keeps your bones strong. The proteins, vitamins and calcium present
in skimmed milk helps in weight loss.

Coffee Coffees secret? Caffeine, along with antioxidants from the beans.

Black coffee is also considered to be a very effective drink that will help in reducing weight
effectively. It is an effective drink that will help in boosting the metabolism of your body as it
raises the body temperature easily. It will help in reducing your hunger and to suppress it for
a long time.

Drinking two cups of black coffee every day will help in reducing your excess body weight
after a few weeks.

Diet conclusion
So, what to eat after all?

We know we need to increase the temperature of the interstitial fluid to stimulate de


metabolism to burn out fat. Therefore, you should be careful to your bodys temperature. This
doesnt mean you will have to live in a permanent state of fever! Its just that your body should
be warm. This warmth is not maintained only by exercise! Most of the exercise help us only
temporary. A proper active lifestyle is even better than exercising. This means you should not
avoid vacuum cleaning, dishwashing or taking your dog out. Lying on the couch and doing
nothing wont help you raise your bodys temperature.

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In terms of diet, you should concentrate mainly on the foods that help you raise your bodys
temperature, not on vegetables and fruits. Vegetables and fruits actually lower your bodys
temperate.

Next, see some recipes that will help you lose around 35 lbs in the next 30 days. Try to have
your breakfast around 8-9 am, your first snack at 10-11 am, your lunch at 12:30-1:30 pm, your
second snack at 4-4:30 pm and your dinner at 6-6:30 pm. Why these hours? You will stimulate
your metabolism your entire day.

Breakfast Snack 1 Lunch Snack 2 Dinner


Days
8-9 am 10-11 am 12:30-1:30 pm 4-4:30 6-6:30

One cup of
salted nuts
Salmon Breakfast Fish with Lime Grilled
1 Ice cream mix (pecan,
Croquettes Pecan Nuts Shrimp
cashew,
almonds etc)

Fish with One cup


Jalapeno
2 Breakfast Sandwich 1 Banana Olives and dried figs
Steak
Pine Nuts and dates

One cup of
salted nuts
Beef and
3 Brown Casserole Ice cream Grilled Pork mix (pecan,
Cabbage
cashew,
almonds etc)

Orange One cup


Backed Eggs with Marinated
4 1 Banana Marinated dried figs
Cheddar and Bacon Tuna Steak
Pork and dates

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One cup of
salted nuts
Oven-Fried
5 Fish and Eggs Ice cream mix (pecan, Devil Eggs
Chicken
cashew,
almonds etc)

Steak with
One cup
Smoked Salmon Chimichurri
6 1 Banana Crab Omelet dried figs
Scramble Sauce and
and dates
Rice

One cup of
salted nuts
Tandoori Cedar Plank
7 Broccoli and Beef Pie Ice cream mix (pecan,
Chichen Salmon
cashew,
almonds etc)

You will find all these recipes at the end of the book. You can add one slice of whole grain
bread for each lunch and dinner serving.

For the first week, use them as given. Starting with the second week, the 8th day, for another
3 weeks you can pick your own choice of breakfast, lunch and dinner from this list. The
alternative banana / ice cream snack and the dried fruits / slated nuts should not be changed.
After four weeks, you can remain on the diet if you want or you can chose you on food options.

So, lets say you are on the 29th day after starting this diet. What do you want to eat?
Something new, maybe, since too much fish is not exactly what you like.

Here is the list of the foods that increase the temperature of the body and stimulate the
metabolism and foods that are to be avoided:

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Eat Avoid

Cheese Cold milk

Meat Poppy seeds

Fish Fruits (like pomegranate)

Nuts (different sorts) Fennel seeds

Ginger Sesame

Cayenne Pepper Vegetables

Starch vegetables Melon

Spices, salts Watermelon

The Thyroid
You are probably asking yourself why so much fish in the diet.

Well, it has to do with the thyroid. The thyroid is a gland, the largest one of the endocrine
glands, found in the neck. It controls how quickly the body uses energy, makes proteins and
controls how sensitive the body is to other hormones. It also influences growth and
development and the bodys temperature. When your thyroid is not working properly, you
will be fatigued, you will gain weight, and you will experience several symptoms, such as achy
muscles, moodiness, puffy face, brittle hair and nails, constipation, dry skin, increased
sensitivity to cold.

So, why so much fish in your diet? Because fish contains Omega-3 fats, the essential fats that
may help your cells become sensitive to thyroid hormone. Also, fish and eggs are rich in anti-
oxidants and B vitamins that can help you manufacture thyroid hormone and play an
important role in healthy thyroid function.

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Hydration
Your body loses water when you sweat, go to the bathroom and even when you breathe. It
is highly essential to keep your body well hydrated through the day and the night.
Recommendations for water intake vary, particularly based on the climatic conditions and
your physical activities. For instance, an athlete would have greater water intake
requirements than someone who sits at a desk all day. A reasonable goal is to drink at least 8
8-ounce glasses of water each day. STOP! This is what you hear most of the time you visit
your doctor, you hear it from nutrition experts, you even hear it on the TV. And this is wrong!
Very wrong! You should drink exactly how much you feel your body needs. Most of the
doctors and nutritionists will recommend you to drink as much water as possible, as well as
eating as many fruits and vegetables as possible. Water, veggies and fruits are actually pure
water, meaning your body will be overdosed with oxygen that affects your metabolism. Your
metabolism cant break down the nutrients in your body properly, which means it cant make
up for all of that lost energy. As a result, you wake up in the morning feeling more tired.

Home test for monitoring your hydration level

The best way to check whether or not you are hydrated is to check your urine. If it is
consistently colorless or light yellow then it means that your body is well hydrated. You should
increase your water intake if you experience little or no urine, darker urine, dry mouth, fatigue,
extreme thirst or are suffering from medical conditions like bladder infection, diarrhea or
kidney stones. Be careful a transparent, clear urine means low concentration. Those with low
density urine have a tendency to feel extremely cold, especially in the hands and feed. Eating
a high fruit diet has this impact as well. Your urine will have more sodium in it if you consume
more salt. The concentration of the urine or its sodium content isnt dependent only on the
salt intake, but also on other fluid intake and other factors metabolic rate and carbohydrate
consumption. The result of your food and fluids that you ingest is the equivalent of a
hypertonic solution or a solution with a greater concentration than normal body fluids.
Greater concentration urine means your metabolism is stimulated. Avoid to have clear urine!

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Water is the greatest beverage to keep yourself hydrated. Other strong hydrators include
herbal teas and fruit and vegetable juices. The water in fruit and vegetable juices contain
water that is just bound to a substance, hence are healthy. The leaves from plants like balm,
verbena and mint also provide a flavorful aroma to the water that can become a great
substitute for those who dont really enjoy water much. These herbal teas would not benefit
if you add sweeteners or come with sweetened infusions.

Drinks like milk, coffee, cocoa, tea, soft drinks and alcoholic beverages are weak hydrators.
Alcoholic beverages can in fact lead to dehydration as they remove water from the tissues it
contacts and dries them out.

As a conclusion remember this drink as much water as you feel necessary. Check your urine,
to be yellow, not too dark and mostly not clear. If your urine is clear, this means your bodys
temperature is decreasing.

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What have we learned so far?

A. The secret of losing weight is controlling your metabolism.


B. The secret of controlling your metabolism is increasing body heat.
C. Body heat is increased by a proper diet, right exercises and right hydration.
D. The metabolism, the immune system and the digestion are interconnected. If you want
to lose weight you should pay attention to all three. By having a well-balanced diet you
will not only lose the pounds that you were already planning to lose, but you will also
avoid most of the serious diseases and never have digestive problems, such as
heartburns, constipation, inflammatory bowel system.
E. We should avoid low carb diets and yo-yo dieting since they will lead to more weight
gain.
F. We should eat Omega-6 polyunsaturated fats, since they are healthy, but dont
exaggerate with this foods, since they lead to a decreased body temperature.
G. The best and most fulfilling sources of nutrients are not in beans or legumes, but in
animal food products. Vitamin K2, vitamin B12, choline, and Zinc are all present in
animal food products such as eggs and liver.
H. Dont raise your metabolism without upping your intake of nutrients will probably
end up adding a layer of fat to your body.
I. Measure your temperature at home to make sure you are on the right track.
J. Eat foods that accelerate your metabolism by increasing your core temperature. What
to eat, when to eat, the exact meal schedule that will help you lose weight.

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K. How to keep your thyroid healthy.
L. How much liquids to drink. The 8 glasses per day recommendation is just a myth.
M. See if you are doing the right things in increasing you bodys temperature. Check your
urine concentration at home.
N. Eat slowly. Chew your food very well. Stop eating at the first sign of getting full. Dont
continue to eat after this. The brain will let you know you are well-fed in about 15
minutes. Dont spend this time over-eating.

What are we going to learn next?

A. How much to exercise.


B. How to control stress.
C. Why happiness means health.
D. How much salt to eat and why this helps you lose weight

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5| Exercise?
Now dont go running for cover.

We know the word is jinxed. We understand why exercising is a boon for many people.
Therefore, we wont be telling you to spend an hour at a time exercising your body. We also
wont be telling you some cool and grueling exercise routines to burn fat.

We want you to avoid working out.

You dont need to take cover because were crazy.

Exercise seems to be a boon to people and inspires innovative ways of creating excuses not
to put your body through the effort. Its more psychological in nature than anything else. The
phrase working out and the associated image exercise machines and dumbbells drains the fun
and adventure out of the activity.

So, all that we will be sharing with you in this chapter is a simple aspect of the human bodys
natural fat burning process: it works when you keep all your muscles mobile and active.

Add some fun. Do things that you enjoy. Happily burn calories by doing invigorating activities
like making snow angels, washing the car, playing Frisbee, playing with the dog, riding a bike,
hiking and more!

This brings us to another factor: your bodys natural fat burning process comes into regular
drive only if you adopt a proper habits for life.

This brings us to a simple mantra: incorporate exercise into your routine life and jump start
your natural fat burners.

Think About It
Think about it, if your body is capable of burning fat naturally (which has been the basic
premise of this book all along), why hasnt it done so till now?

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The primary reason (apart from heredity) why your body is not completely burning excess fat
is that it has come to acknowledge a predictable pattern of eating and activity. Its called your
lifestyle, and the only way of jump starting your natural fat burning process is by incorporating
certain aerobic and strength enhancing exercise routines in your daily life.

The focus is on incorporating exercises. This means converting some of your routine activities
into exercises and adding additional routines to boost the overall impact of these exercises
on your fat burning process.

3Cs the Password to Unlocking Fat Burners

Commitment, consistency, and care are the three hallmarks of jump-starting your bodys
natural fat burning process, and to keep them running for the rest of your life.

Commitment It may sound cheesy, but YOLO and you have to own your body. You
need to commit yourself to the simple task of exercising for the sake of keeping your
heart pumping blood to all the muscles in the body while slowly absorbing fat and
burning it to provide energy for your exercise.

Consistency As we said earlier, we do not want you to do grueling exercise routines


to burn fat as fast as possible. We want you to tread along a slow but sure path of
doing exercise regularly. Consistency is important as it programs your circadian
rhythms and crotisol levels (discussed at length in the next chapter). Only by being
consistent can you keep the bodys metabolic rate high enough to first burn the excess
fat stores on your body instead of demanding the needed calorie from body reserves.

Care Exercising also demands that you let go of some eating habits that you may
have developed over time and there are good ways of doing that. Once again, we
understand how tough it can be to let go of your favorite meals and how torturous it
can be to exercise and not be rewarded with some yummy treats. Therefore, the
following section aims to give you some tips on incorporating your 3C routine without
having to let go of your treats.

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How to Exercise?

Dont exercise more than 30 minutes per week! Why is that? Because you are actually harming
yourself with all those daily sessions of strength, of cardio. Lets be honest, if you have a 9 to
5 job, considering the commuting time, its almost impossible to find an hour or thirty minutes
for exercises. And, thank God, you dont have that time!

Daily exercise for good health and weight loss is a myth. Exercise actually places a tremendous
amount of stress of your metabolism. Running and lifting weights stimulates the metabolism
to keep up with you. And that is not the kind of improvement that you want. You dont want
your metabolism to be constantly in the overdrive mode.

Exercise could be good for you because it stimulates the blood flow and helps the cells
oxygenate. More so, exercise is good for your nervous system. If you exercise every day, the
minute you stop, you will see the differences. Your physical condition can be lost real fast. If
you are an exerciser who takes a break, expect to be tired, groggy, grouchy, achy, irritable
and maybe feeling sick.

Although, some exercises increase the metabolism. Some exercise dont influence it at all,
while others, the most common exercises today, slow down the metabolism. And that is
exactly what you dont want to happen. Its like going to the gym to get a fit shape, to become
thinner and more attractive and, in the end, when you finally get the results that you wanted
and stop your physical routine, you start to gain weight and dont understand why your body
works against you!

But, be patient, there is a solution!

The best exercise that you can get that helps you lose weight doesnt require more than a few
minutes twice a week, but its effects last for 7 days, guaranteed! Hormones become more
powerful facing the calorie intake than the calories burned through exercise.

You dont need to go to the gym! Older people may react different to effort than those
younger. Thats why you should be careful to your bodys feedback. If your heart rate is
through the roof and you feel like there is not enough air to breath, stop!
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Some prefer walking on the stairs in their home, some just go out for a sprint. Run, make this
physical effort until you reach your limit, as described above. When you start breathing
normally again, you can try another round. How many rounds should you go? It depends on
your physical condition. One thing to keep in mind, though: never exercise more than 10
minutes. 3-5 minutes is enough if you have reached your limit. If your exercises took longer
than 10 minutes, you will use fat as a fuel source for the activity.

As a smart person that you surely are, you will aim for efficient exercises, not for power
activities. You will try to find a way to use almost 100% glucose to fuel your activities, to unclog
the entire glucose metabolism system, enabling your body to start storing amino acids and
glucose from the food you eat into the muscle, to be converted into energy, heat and
muscular structure.

If sprints are too difficult for you and you prefer going to the gym for some reasons because
you go there with your friends, you can concentrate better in the gym than at work
stationary bikes, bodyweight exercises and Elliptical machines are your best options.

Remember to these exercises in several rounds, never for more than 10 minutes. Each round
ends when you feel exhausted. The next round starts when you can breath normally, on your
nose, with your mouth closed. In the beginning you wont be able to complete more than 1
or 2 rounds. Dont worry about this.

Being More Athletic, Wouldnt That Be Dreamy?


People find athletes as awe-inspiring figures of healthiness. No doubt athletes take health and
fitness to a whole new level, but being fit is their profession and their passion. Are you willing
to dedicate your life to achieving renown and earn your bread by being fit and competing in
competitions that demand high levels of athleticism?

This brings us to a small misperception: the difference between being athletic and being sport
oriented.

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Distinction between been athletic/a sportive person

Athletic people are professionals who exercise and tone their body specifically for boosting
their endurance and performance for a specific sport. Their fitness is directly linked with their
profession and hence their drive to compete in various tournaments. Hence, athletic people
perform exercises that are specifically designed to enhance their performance in a specific
sport.

On the other hand, sportive people are amateurs who exercise and play sports for the sake of
keeping their bodies healthy and not for the sole sake of competing with other professionals.
As a result, there is a marked difference between the way athletic people and sportive people
perform exercise, their level of exertion, and their end goals.

To lose weight, you only need to become a more sportive person i.e. to involve in different
sports and exercise routines for the sake of exercising different muscle groups. This can be as
simple as a regular jog, playing your favorite sport, long brisk walks and even playing with your
kids!

What is muscle mass?

Simply stated: muscle mass is the weight of muscle tissues in your body. Since muscles are
composed of tissues that can burn many calories compared to fat tissues, increasing your
muscle mass is a sure way of controlling the weight of your body.

Calculating your muscle mass percentage determines how much of your total body weight is
lean mass versus how much is body fat. Muscle mass percentage (also called lean body mass)
is actually composed of your muscle, bone tissue, and the water in your body and organs.

How do you calculate muscle mass?

The basic math for calculating muscle mass is:

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Step #1: Total body weight x body fat percentage = Weight of Body Fat
Step #2: Total body weight - weight of body fat = Lean Body Mass

So, how do you calculate body fat percentage? This can be measured using several methods.
The most practical methods, which you can use at home to monitor your progress include:

A Body Fat Scale this is normally considered as the gold standard for measuring
body fat percentage (BFP). It is not a practical means of regularly measuring your BFP
since the apparatus is large and available at hospitals and university labs.

Bioelectrical Impedance Analysis (BIA) the weighing device shows the fat
percentage of your body by calculating the resistance of your body. This is done by
sending a very small electrical pulse through your body.

Skin-fold Measurement though not as simple as standing on a BIA or body fat scale,
it is by far the most cost effective and accurate measure of your fat percentage. Skin-
fold measuring uses a pair of calipers to measure the fat just beneath your skin. You
simply pinch a fold of skin between your index finger and thumb, and use the caliper
to measure the thickness of the fold. The measurement is repeated at different
locations to increase the accuracy of the measurement. In case of digital calipers, the
fat percentage is automatically calculated and displayed, while for manual calipers, the
formula is included in the instructions manual.

For example, if your total body weight is 220 pounds, and your body fat percentage is 27%,
then:

220 x .27 = 59.4 lb of body fat

220 59.4 = 160.6 lb of Lean Body Mass

This will help you keep track of the progress you have made with your weight loss routine.

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Exercising for losing weight by increasing the bodys temperature

Your body melts, absorbs, and then burns fat to release energy to fuel various rigorous
activities that you want to perform. This process requires that your body temperature should
rise beyond its normal temperature. Exercising is a good way to naturally increase your bodys
temperature and allow the muscles to burn calories by absorbing fat cells from the excessive
fat deposits on the body.

Do remember that a great way of offering your body a special type of exercise is to be active
most of the day. If you have an office job that requires you to stay on a computer from 9 to 5,
be involved in house chores, walk home, do something energetic after work.

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6| Stress Is Your Enemy
Stress is a natural reaction to circumstances that your brain deems as threatening to the
wellbeing of the body. In such circumstances, the brain causes various glands to release
hormones that cause your body to kick into gear by flooding it with hormones that increase
your blood pressure by elevating your heart rate, boost your energy by releasing glucose into
the blood stream, and hence prepare you to deal with the problem.

Several thousand years ago, this reaction normally occurred when our ancestors were facing
the threat of being eaten. Now, it occurs because you are probably confronted with multiple
challenges like meeting deadlines, paying bills, and juggling priorities. These challenges cause
the body's natural alarm system the fight or flight response to activate quite often,
and at times it may remain stuck in the ON position for a long time.

When that happens, stress can lead to serious consequences, such as heart diseases, weight
gain, chronic pain, and more.

Where Is It Coming From?


Different types of stress:

There are four types of stresses, these include:

Acute Stress

Episodic Acute Stress

Chronic Stress

Oxidative Stress

Let us discuss each one separately.

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Acute Stress

It is the most common form of stress. It comes while managing past demands and pressures,
as well as demands and pressures of the near future. Short doses of acute stress can boost
performance levels, but too much is exhaustive. Common symptoms include emotional
distress, muscle fatigue (neck, shoulders, and ligaments), and problems with the gastro-
intestinal system. The later includes problem with stomach, bowel and guts leading to acid
stomach, heartburn, constipation, irritable bowel syndrome, etc.

Episodic Acute Stress

This is an extended form of acute stress and exemplified by people who have a lot of nervous
energy and experience frequent bouts of acute stress. As a result, they tend to become
abrupt, disorganized, and mostly under stress. This form of stress requires professional
intervention.

Chronic Stress

This form of stress is taxing on the body, mind, and life of people as it wrecks havoc through
long-term attrition. It occurs due to larger socio-economic and personal circumstances. It can
lead to frequent muscle fatigue, increased heart rate, stomachache, and more. It can
dramatically affect ones resolve to commit to changing their lifestyle.

Oxidative Stress

During normal metabolism, our body produces many unstable and harmful molecules. The
most common form these molecules take is known as free radicals. These molecules are highly
reactive and can easily damage your cells, and as a result, create more free radicals. This can
easily become an endless chain reaction causing exponential damage, but the body is
equipped with certain antioxidants that control these free radical and the damage they can
cause.

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The damage caused by these free radicals is known as oxidative damage. When free radicals
overwhelm your antioxidant defenses, the bodys reaction to overcome them leads to a state
of oxidative stress.

Our body uses two main types of antioxidants to neutralize these free radicals. These
antioxidants are categorized as endogenous (produced inside your body) and exogenous
(consumed from diet and other sources) antioxidants.

Theres still some question as to whether or not oxidative stress accelerates aging. However,
most data indicate that excessive and chronic oxidative stress may cause cellular damage and
contribute to atherosclerosis, heart disease, cancer, dementia, and many other diseases.

The effect of stress over the organism and how stress makes you gain weight

Chronic stress can lead to weight gain in the body. This because of the special hormone
cortisol and its crucial role in maintaining the blood sugar in the body, and as a result, provide
the needed energy in the body.

Cortisol is secreted by the adrenal glands in a diurnal variation throughout the day. This means
that the levels of cortisol in the blood stream at any given time varies throughout the day.
These diurnal variations are natural and are dependent on your predictable lifestyle habits.
Normally, cortisol levels are highest in the early morning and lowest around midnight.

Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin
release and maintenance of blood sugar levels. Furthermore, Cortisol is important for the
maintenance of blood pressure and for maintaining a proper pattern for delivering energy for
the body.

So how does stress affect the levels of cortisol and related hormones and increase your
weight?

According to American Institute of Stress can have the following impact on a human body
(among others):

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Impact on the Musculoskeletal System: Muscles in the body build tension as a
response to stress. This buildup of tension drains body of energy and can lead to
fatigue. Prolonged tension in muscles can cause the body to develop chronic
conditions such as migraine and tension type headache that occur because of tension
build-up in shoulders, neck, and head.

Impact on the Endocrine System: The onslaught of stress causes the hypothalamus to
activate the autonomic nervous system and the pituitary gland to active the
production of stress hormones such as epinephrine and cortisol. These hormones
empower the body to react to the stress conditions and maintain the proper working
of vital body functions. These hormones are secreted by the adrenal glands. As a result,
of release of epinephrine and cortisol, the liver produces more sugar in the body.

The release of glucose by the liver causes a sudden boost in the energy levels, and hence allow
the person to choose between fight and flight. The downside of this increase in glucose
levels is that the body stores the blood sugar that is not burned as fat. Chronic stress can easily
lead to weight gain.

Impact on the Gastrointestinal System: Stress affects how your esophagus, stomach,
and intestines react to food. A common reaction to stress is that your brain becomes
more alert to sensations in your stomach and responds with increasing your appetite.
Its called emotional eating, and though the primary reason is to overcome the
apparent excessive depletion of energy, the end result is that the body packs in
more weight.

Stress and Leptin

Leptin is a special protein that is present in fat cells. Think of it like your natural thermostat
that informs the brain whether you have the right amount of fat, and hence a stable body
temperature.

Leptin tells your brain that you have enough energy stored in your fat cells to engage in
normal, relatively expensive metabolic processes. In other words, leptin directly affects how

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your thyroid gland (the source of growth and metabolic hormones) functions. Stress can
cause your body to develop leptin resistance. As a result, the brain cannot know when it has
to order the thyroid gland to release the right amount of certain hormones to metabolize the
excess fat reserves for normal activities.

Common sources of stress that develop leptin resistance include sleep apnea, infection, injury,
arthritis, cancer, asthma, allergies and all kinds including food allergies, nutrient deficiency,
surgery and stored trauma from surgery or other traumatic events. Stress can also come from
anxiety, money worries, abusive relationships, passing of loved ones, unappreciated work.

Some stress is natural, normal and unavoidable. The problem is chronic stress. Chronic stress
can be induced by food deprivation the reason why chronic stress can often trigger a chain
reaction that activates the famine programs in our bodies.

Increased appetite, emotional eating, binge eating, incessant cravings, compulsion for calorie-
dense fat and sugar bombs, reduced desire for physical activity, poor muscle mass and
strength, and propensity to store fat all tend to accompany a reduced metabolism/low body
temperature, and you bet that chronic stressors can catapult many into such a state. Odds are
some weight you may have gained at some point was due to one of many varieties of traumas.
The last thing you would want to do is then starve yourself (the mother of all stressors) to get
the weight off. That is simply the wrong approach when hoping to address the root problem.

The Results

Recent studies have shown that chronic stress can increase absolute cortisol levels as well as
disrupt the natural cortisol rhythm.

It is this broken cortisol rhythm that wreaks havoc on your body and leads to weight gain.
Among other effects, it causes the following:

Reduces absorption of glucose by your cells

Raises your blood sugar

Increases your cravings for sugar

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Reduces your ability to naturally burn fat

Causes hormonal imbalances by suppressing your HPA-axis

Reduces levels of growth hormones, TSH, DHEA, and testosterone

Reduces your sensitivity to insulin

Increases belly fat

Raises levels of triglycerides and fatty acids in your blood while increasing the rate at
which you store fat

Causes leptin resistance in the body

Take a Deep Breath


It is evident that you have to overcome stress as best as possible to prevent it from playing
havoc with your plans for a better you. The two methods of reducing stress level includes
meditation, giving your body plenty of rest by adopting proper sleeping pattern, and
managing your priorities.

Reducing Stress through Meditation

Stress causes mind to become unfocussed. As a result, you are unable to control the normal
bodily reactions to stress, such as increase heart rate and erratic breathing pattern, or vice
versa decreased heart rate and breathing. Furthermore, stressful conditions/circumstances
reduces our capacity to rationalize our emotions and either control or channel them properly.

Meditation allows you to increase your level of control on your mind and hence mitigate the
paralyzing onslaught of emotions. Meditation requires that you find something you regularly
focus on and as a result program your mind to easily wade through all the various emotions
that pile up during stressful circumstances. Deep breathing is one of the best methods of
meditation and offers the following benefits:

It helps you clear away the information overload that builds up every day and
contributes to your stress.
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It increases your self-awareness and hence helps you focus on the present first

It helps reduce the build-up of negative emotions

It helps you gain a new perspective on your current stressful situation

If you were to think of your brain as composed of several muscles, then meditation is like an
exercise in strengthening and developing the muscle group that helps restrain and organize
your emotions. As with any exercise, regular practice increases the endurance and strength
of the targeted muscle group. Regular meditation enhances your brains capacity to manage
your stress and hence make the right decisions.

Choose Your Method

Meditation has been practiced for thousands of years, and hence different schools have
developed their unique methods of practicing it. The major schools include the following:

Guided meditation uses visualizations and imagery to guide thoughts away from
the current situation to ones that you find relaxing.

Mindfulness meditation focuses your thoughts on the present by increasing


awareness of yourself and your body.

Qi gong it is a combination of breathing practices with physical movements to


restore balance to your body.

Tai chi it is a combination of postures and slow movements coupled with deep
breathing. The focus on your movement is used to focus your thoughts on yourself and
to channel your emotions.

Transcendental meditation meditation that uses various mantra, sounds, and


phrases to settle you in a state of rest and hence achieve inner peace.

Yoga a series of postures coupled with controlled breathing to promote flexibility,


concentration, and calm the mind.

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Since each type has its extended techniques, we advise you to choose the one that best suits
your personality and perform it regularly.

Reducing Stress through Sleep

Getting enough rest through sleep, at fixed time, and on a regular basis is crucial to keeping
your body healthy and its metabolism in the right fat burning mode. With that said, stress can
play havoc with your sleeping pattern. According to studies by the Anxiety and Depression
Association of America (ADAA):

Eight out of ten adults experience some form of sleep-related difficulty.

About half report feeling un-refreshed or not rested when they wake up (61 vs. 45
percent for women and men respectively).

Nearly half the participants in the study reported having trouble falling asleep ( 57
percent women vs. 38 percent men).

You can easily overcome stress by:

Setting a regular bedtime. Program your circadian rhythms by fixing a bedtime and
then doing everything to go to bed at the same time every night. A good rule of thumb
is to fix the time when you normally feel tired, as this helps avoid tossing and turning
in bed. Try not to break this routine on weekends when it may be tempting to stay up
late. Once again DONT jump-start the routine. Help your body adjust to a proper time
with 15 minutes earlier or later each day.

Wake up at the same time every day. Once the circadian rhythms are set, you should
not need an alarm to wake you up every morning. If you need an alarm clock to wake
up on time, it clearly signals that you may need to set an earlier bedtime. As with your
bedtime, maintain your wake-time even on weekends.

Make up for lost sleep with daytime naps. You should opt for daytime naps to make
up for lost sleep instead of sleeping after your normal wake up time. This avoids

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disturbing your natural sleep-wake rhythm, which is known to backfire in insomnia
hence can throw you off for days.

Dont sleep right after dinner. Fight after-dinner drowsiness. Get off the couch and do
something mildly stimulating to avoid falling asleep wash the dishes, go for a short
walk, call a friend, iron the clothes, etc. If you give in to the drowsiness, you may wake
up later in the night and have trouble getting back to sleep.

Reducing Stress by Managing Priorities

Stress can lead us into making wholly irrational decisions. Though meditation can relieve your
mind of the emotional pile up, you still have to avoid making decisions that just feel right at
the moment. Be specific about your long-term and short-term priorities in life and how your
current decision will affect you in the long run, but dont lose focus of the present as well
ask questions about your priorities in life for instance, whats more important in your life: a
stressful job or your health and family?

As we said earlier, losing weight is not simply about burning fat reserves now, its about
nurturing a healthy lifestyle one that touches upon every aspect of your life.

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7| Feeling Good Is a State Of Mind
A better state of mind certainly helps you in all situations. From getting annoyed over small
matters, being angry or jealous; a well-balanced state of mind provides you clarity under all
circumstances and helps you see the brighter side of things. In short, it certainly helps you
overcome hindrances and negative emotions effectively.

Did you know that Finnish researchers found that emotions can cause physical symptoms,
including changes of the bodys temperature?

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How Can You Achieve a Better State of Mind?

1. Realization

You need to understand just how large this world is exactly. Once you take a look around,
youll realize that despite looking huge to you, your problems are just a small part of this world
and theres a lot more to it than just that. Of course being an individual, everything is
respective to you but you still need to take a look at the bigger picture. When you realize there
are several other problems in this world, you might have a changed mindset. Your perception
towards life will most definitely be modified as you will see life in an entirely different light.
Once you know for a fact that you arent the only one going through some issues and there
are billions of other people in this world that share the same fate as you, you might find out
that youre not alone in all of this.

2. Evaluating Your Happiness

Do whatever that makes you happy. Being happy is the key to everything. If you find
happiness within you then your entire perception of life is likely to alter, hopefully in a
brighter, more positive light. This step doesnt require you to put in considerable amount of
effort. In fact, all you need to do is spend merely half an hour every day doing something that
you love. As long as you keep doing anything that makes you happy for just a little while every
day, then your overall outlook will more than likely improve. There arent many things better
for your emotional wellbeing than indulging yourself into things that make you smile.

3. Helping Others

Despite the fact that most people hardly ever associate personal happiness with selfless
endeavors, you will be surprised to find out how helping others can make you feel amazing. It
can make you a better person and greatly boost your mindset. You can learn to be generous,
more thankful, and open minded towards life and all of these aspects can help you learn the
true values of this world. You dont have to dedicate your entire life into public welfare; all
you need to do is help out a friend or family member, or simply donate/volunteer for a charity.

4. Meditation
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Meditation relaxes your nerves and helps you achieve a composed mental state. Once you are
at peace with your soul, you can move mountains. But in order to make this work, you need
to learn how to meditate properly. The key here is to find the thing that composes your mind,
and amazingly enough, it doesnt always have to be meditation of some sort. Simply find an
activity that clears your head and composes you for a while. Once you do that, stick to it and
consider repeating this activity every other day. It will help you seek clarity within you.

5. Organizing Your Thoughts

Most often, the things that seem so impossible only need to be organized precisely. Once you
evaluate them and deal with them in an organized manner, they can be overcome quite easily.
The same goes for your thoughts. Despite the fact that they may seem so impossible to deal
with because they might be scattered all over your mind, it doesnt mean you cannot take a
moment and organize them. Organization is an effective method of sorting out your mind.
Once you look at each and every emotion inside your mind individually, youll know what to
do with it for sure. Doing so will help you achieve balance and harmony.

6. Listening to Yourself

Have you ever sat down and listened to the voice inside of you? What you probably regard as
the voice inside your head is actually your best advisor. Once you get in tune with it, you
can understand how your inner self truly feels about certain aspects of your life. Sitting down
and hearing what this voice has to say wouldnt really mean youre mad; in fact, it would help
you understand yourself and see life more clearly.

Lets Look In The Mirror


If beating ourselves up worked, wed all be thin, rich and happy by now.

Cheryl Richardson

What Cheryl, a well-renowned best-selling author said is entirely true. We consider looking at
others and gaining inspiration; their beauty seems alluring, their light makes us envision

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ourselves in the same charm. But then we take a look at the person inside us and refuse to
love ourselves the same way.

It is integral that you change this mindset. If you are a person that admires compliments, why
dont you simply stop longing and yearning for them to come from everyone else, and start
giving them to yourself? What do want to hear the most from everyone else? Go up to the
mirror, look at yourself in the eyes and tell it to yourself.

While youre at it, here are 12 other things that you need to tell yourself while looking into the
mirror. Try them, they are guaranteed to work!

I love you and accept who you are

You are beautiful

I see love in your eyes

I wholeheartedly support you

I trust you

I appreciate you

I am very proud of who you are

You deserve a great life

Life loves you

Your life may not be perfect but it is YOURS so own it

You are capable of creating miracles every day

..Did I forget to mention that youre beautiful?

Happiness Comes From Deep Inside


The truth is that not every emotion that you feel needs to be acted on.

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Still, there are so many emotional responses that occur in such a prompt manner that it
becomes impossible to differentiate between feeling them and doing them. For most, it may
seem that the ultimate answer is to seize your emotional existence and stop responding to
your life emotionally. However, this is hardly ever a realistic approach.

Paul Ekman is a well-known researcher who has studied the subject of emotions in great
detail. He suggests that it is nearly impossible for us to bypass emotional responses. This is
mostly due to the way our brains are set to function.

In light of Ekmans studies, perhaps the most suitable counteractive approach is to identify
any negative feelings in prompt fashion and seize them before they exploit the rest of your
mind. The key here is to stop responding to your feelings with even more feelings. If you cant
draw the line on this then its very likely that youll end up doing something that you deeply
regret.

There are numerous ways to which you can go about overcoming the negativity inside your
mind. You will see a variety of these methods in this chapter.

What Is the Exact Root of Your Problem?


If youve ever gone mad at a person who did absolutely nothing to harm you or offend you in
anyway, you must be well familiar with this dilemma.

You feel theres a problem but cant seem to pinpoint the cause. So you just want an
explanation for it. Is it because of the kids? Are they too loud all the time? Perhaps, its the TV
and that famous celebrity who keeps getting on your nerves. Figured out what it exactly is
yet? Let me help you with that.

Be honest with yourself.

When was the last time someone you dearly loved did something that hurt you and you simply
avoided confronting that person ever since? When was the last time you were so disappointed
in yourself that you buried the feeling because it was too painful? There can be a thousand
reasons. Do you know what could possibly be the one that is the root of your problem? You

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need to be honest with yourself and thats the only way youll be able to address the issue
that is creating all these negative feelings inside of you.

Be Honest with Yourself


You dont need to put on a mask that hides all youre true emotions. Letting others feel as if
youre full of sunshine while youre internally falling apart is the worst thing you can do to
yourself as doing so will only make matters worse.

You need to start being real. If youre doing all of this just to win people then you need to
know there is every possibility that people might one day find out what youre hiding from.
This may seem like an ugly truth, but nobody wants to be friends with a person whos fake all
the time.

Maybe youre too concerned about the people you love as opening up to them with your
deepest woes might bring them down? You dont need to worry about it. If they truly love you
back, they will accept you in all of your colors.

So when the next time someone asks you regarding whats wrong, you should be honest and
up front: Ive had a bad day and I dont feel so positive, but I know for sure Ill feel a lot better
if/when

Figuring Out What Comes Next


We all have something that is most certain to put a smile on our face. Do you know what is
yours?

Maybe its hanging out with your old buddies or watching your favorite TV show. Whatever it
is, if you dont know what it is, you need to figure it out soon. Its essential that you know the
things that can make you smile.

And once you know what makes you smile, you can finally find the meaning to the incomplete
sentence above by completing it.

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Taking Responsibility
Sometimes when were down, it feels convenient to stay there as you cant help yourself and
find a reason to get back up.

It might seem impossible, but this is the most suitable time to reflect. You should know that
your choices directly influence the way you feel about yourself. If you choose to stay down
and lurk in your negativity, you are only prolonging your sadness.

You need to counter this mood by doing something proactive so you can feel better.

Once you know youre the only person stopping yourself from feeling positive, you will have
enough motivation to act. This is exactly how feelings are. You cant simply let life pass by and
wait for your mood to get better. You must act and change this mood on your own.

Think It All Through


The most convenient way of changing the way you feel is changing the way you perceive the
negativities in your life. Instead of repeatedly thinking about the thing that bothers you, you
can actually put this knowledge to good use by reflecting upon it and letting it change the
way you go about uplifting yourself.

You dont need to waste your precious time thinking about everything that you cant change.
Instead, think about the things that you do have some control over; the way you feel, or the
way you blame yourself/others for something. You cant avoid feeling something, but you can
certainly overcome feeling it.

Uplift Yourself
Your negative emotions need to be diffused.

How can you do that? By generating positive emotions.

If only it were that easy.

Of course it is! What did you learn from the above mentioned? You have full control over the
way you feel. Have you figured out what makes you feel good about yourself yet? If you

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havent then please do, for it will substantially help you out in overcoming a variety of
emotional obstacles. Its just a matter of approach.

A Battle of Wills
Youve done everything I told you to do but it just doesnt seem to work. Maybe your mind is
too stubborn to pull itself out of this impossible predicament? Whatever the reason, its now
simply down to a battle of wills.

Its you versus your greatest enemy, i.e. you. On one side is the part of you that wishes to let
go of these negative emotions, and on the other stands the part of you that wants quite the
opposite.

Know what youre up against, and repeat: I know I feel bad and I accept this feeling. But I
also know that this feeling will not last forever. It can change the moment I want it to and I
want that moment to be right now!

Telling yourself that your misery does come with an expiration date will make you realize that
you arent destined to be this way no matter how real that may seem right now. Just keep in
mind that only you have to power to motivate yourself to let go of your negative feelings!

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8| Salty Stories
When it comes to losing weight, salt can be both a blessing as well as a curse. Made of sodium
(simply in its granulated form), salt is capable of retaining water. You need to stay safe when
it comes to the levels of sodium inside your body. The American Heart Association suggests
that the suitable daily sodium intake for all healthy individuals should be 1,500 mg. But think
about the Japanese people! How many Japanese people have you seen to be overweight?
According to recent studies, there is a range of sodium intake that likely confers the best
health outcomes for most people and it rests between 4,000 to 5,500 mg per day. An average
American consumes about 3,700 mg of sodium daily, while an average Japanese 4,650 mg.

Our Good All Friend, Salt


Before you start blaming salt for your weight gains, you should know that our poor little friend
doesnt cause your body to lose or gain fat. How can this be? This is mostly due to the fact that
salt doesnt include any calories. If you consume salt heavily you may temporarily gain weight
as your body will retain water. On the contrary, if your salt consumption is low you will
experience weight loss temporarily since your body will be expelling water. But this second
option is not a solution for you!

It is essential to keep in mind that a variety of crash diets that promise prompt weight loss
feature little to no salt content in their foods. So the next time you consider following a crash
diet, do remember that the weight youve lost will be regained as soon as you are back to
eating foods that contain salt.

Meanwhile, lets forget about no good diets and stay close to our solution. The reality is that
the more salt you consume, the more you increase your body heat.

Salt and Body Heat


In the 1950s, the time when the pharmaceutical industry was about to turn a new life with the
introduction of a few new chemicals that would replace old school mercury compounds, the

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low-salt rice diet as termed by Walter Kempner began attracting considerable attention.
The diuretics were introduced for treating heart failure, high blood pressure, obesity, and
several types of water retention such as pregnancy. Due to the fact that these diuretics
functioned by enabling sodium to excrete through the urine, the patients were advised to
decrease their salt intakes in order for the diuretics to function more effectively.

A majority of veterinarians along with some physicians knew that salt restriction, specifically
if used along with salt-losing dieresis would be quite harmful for the body during certain
conditions such as pregnancy. But the practice was still used widely and resultantly millions
of babies were damaged.

This brief look at the history of salt may help you realize how effectively salt is capable of
effecting the body temperature. To put it simply, salt stimulates metabolism, enhances the
production of carbon dioxide, protects the body against inflammation, and keeps away any
stress reactions of maladaptive kind.

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What have we learned?

A. The secret of losing weight is controlling your metabolism.


B. The secret of controlling your metabolism is increasing body heat.
C. Body heat is increased by a proper diet, right exercises and right hydration.
D. The metabolism, the immune system and the digestion are interconnected. If you want
to lose weight you should pay attention to all three. By having a well-balanced diet you
will not only lose the pounds that you were already planning to lose, but you will also
avoid most of the serious diseases and never have digestive problems, such as
heartburns, constipation, inflammatory bowel system.
E. We should avoid low carb diets and yo-yo dieting since they will lead to more weight
gain.
F. We should eat Omega-6 polyunsaturated fats, since they are healthy, but dont
exaggerate with this foods, since they lead to a decreased body temperature.
G. The best and most fulfilling sources of nutrients are not in beans or legumes, but in
animal food products. Vitamin K2, vitamin B12, choline, and Zinc are all present in
animal food products such as eggs and liver.
H. Dont raise your metabolism without upping your intake of nutrients will probably
end up adding a layer of fat to your body.
I. Measure your temperature at home to make sure you are on the right track.
J. Eat foods that accelerate your metabolism by increasing your core temperature. What
to eat, when to eat, the exact meal schedule that will help you lose weight.

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K. How to keep your thyroid healthy. Dont stress too much. If you have started the
recommended diet, you are already eating the right stuff, getting the necessary
nutrients for your thyroid.
L. How much liquids to drink. The 8 glasses per day recommendation is just a myth.
M. See if you are doing the right things in increasing you bodys temperature. Check your
urine concentration at home.
N. Exercise is not the key an active life style is. There are some short exercises, which
take less than 30 minutes per week, which can help you increase your bodys inner
temperature for a longer time.
O. Find your way to control stress. It is up to you to get avoid stressful situation. We come
with options, but you chose your way.
P. Happy people are warmer than depressed people are. You should be happy and joyful.
You must be happy, since this helps you lose weight. Make peace with yourself, the
people surrounding you and enjoy life.
Q. Salt can be a very good option in achieving your weight loss plan. Salt is tasty. But is it
good for you? Different from you might think, from the common knowledge, salt is
good, is better than many other minerals, since it can stimulate the metabolism quite
effectively.

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Conclusion
Obesity is a problem that has turned into an epidemic in the wake of all the weight-loss
programs that have been introduced in the market. Isnt it strange that the more programs
for losing weight are produced, the greater the problem of obesity becomes? It is not so
difficult to put the pieces together, but the greater revenues and profits that the weight-loss
industry generates makes it more and more difficult for them to accept that weight-loss is not
really THAT difficult.

All it requires is some knowledge and a little effort and you can not only achieve your ideal
weight and maintain it for years to come but also lead a happier, healthier and longer life too?
This book has been written with the objective to burst the bubble of all the confusing
terminologies, baffling dietary programs and dangerous methods that these weight-loss
programs employ that can greatly damage your organs and your quality of life. The truth is,
you are the sole owner of your body and thus, you should be the one determining what it can
and cannot eat. If you love multi-layered chocolate cakes, then you should be able to eat a
slice without pushing yourself into depression and guilt. The knowledge provided in this e-
book makes sure that you dont restrict yourself from having the time of your life, it just
provides you guidance on how to use the right ingredients to do so!

So mark this day, as it is the beginning of a life filled with flavors, colors, positivity and naturally
earned beauty. All the best and happy eating!

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Your personal cooking book
Day 1: Breakfast: Salmon Croquettes

8 ounces baked or poached salmon, flaked


2 large eggs, beaten
2 cups mashed potatoes
1 small white onion, diced
5 cloves garlic, minced
Salt and pepper
6 tablespoons whole wheat flour
Peanut oil, for frying

Mix the salmon, eggs, mashed potatoes, onion and garlic in a large bowl. Season
with salt and pepper. Stir in the flour to hold the mixture together.

Form the mixture into golf-ball-size balls. Refrigerate 1 hour or overnight.

Heat about 1 inch of peanut oil in a large straight -sided skillet until a deep -fry
thermometer registers 325 degrees. Fry the croquettes, in batches, until crisp and
golden on one side, 3 to 4 minutes, adjusting the heat as necessary. Turn and cook
until golden on the other side, 1 to 2 more minutes.

Drain on paper towels.

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Day 2: Breakfast: Tasty Sandwich

3/4 cup olive oil


1 stalk fresh rosemary
8 to 10 sprigs fresh thyme
1 clove garlic, smashed
Kosher salt
4 slices white bread
4 eggs
1/4 pound dry cured and smoked speck ham, thinly sliced
3 tablespoons maple syrup
Freshly ground black pepper
4 tablespoons grape jelly
1/4 cup shredded Parmesan cheese

Heat the oven to 400 degrees F.

In a small saucepot over medium heat add the oil, rosemary, thyme sprigs, garlic, and a pinch
of salt. Heat until the garlic begins to brown and thyme is crisp. Strain the oil and remove the
thyme to a paper towel-lined plate. Discard the rosemary and garlic, but reserve the oil.
Brush one side of each piece of bread with the oil and place them oiled-side up on a wire rack
fitted inside a baking sheet with sides. On another wire rack place the strips of speck ham and
brush the top of each with maple syrup. Bake in the oven until both the toast and ham are
golden and crisp, about 10 minutes.

Meanwhile make the eggs. In a nonstick saute pan over medium-high heat, add a few
tablespoons of the reserved olive oil. Crack each egg over the pan and allow to fry until most

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of the whites are cooked, about 4 minutes. Sprinkle with salt and a grind or two of pepper,
then lower the heat and cover until the top of the eggs are cooked, but the yolks are not,
about 2 minutes more.

To assemble the sandwiches: Spread a tablespoon of grape jelly on the oiled side of each piece
of bread. Top with a few strips of folded over ham, an egg and a few sprigs of the reserved
fried thyme. Garnish with the shredded Parmesan cheese.

Day 3: Breakfast: Brown Casserole

3 tablespoons butter
1 small yellow onion, chopped
4 cups frozen shredded hash browns
1 pound bulk sausage, mild, hot or sage
2 1/4 cups whole milk
8 large eggs
1 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon freshly grated nutmeg
2 tablespoons Dijon mustard
8 cups cubed French or Italian bread, crusts removed
2 cups (1/2 pound) grated Cheddar
2 cups (1/2 pound) freshly grated Parmesan

Preheat the oven to 350 degrees F.

Spray a deep 13 by 9-inch casserole dish with vegetable oil cooking spray. Melt the butter in
a large frying pan. Add the onion and saute over medium-low heat until soft, about 5
minutes. Add the hash browns and break apart. Saute until soft, about 5 minutes. In a

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second frying pan, saute the sausage, breaking apart large clumps. When the sausage is
cooked through, remove it from pan. In a large mixing bowl, combine the milk, eggs, salt,
pepper, nutmeg and mustard, briskly to blend.

To assemble, spread the onions and hash browns evenly at the bottom of the greased dish.
Place the bread cubes evenly on top of hash browns. With a slotted spoon distribute
sausage as the third layer. Pour the milk and egg mixture over these layers. Add Parmesan as
the next layer, while then adding the Cheddar.

Save a few tablespoons of Cheddar for the last 10 minutes of baking, where you can add a
fresh topping of melted Cheddar.

Bake the casserole, uncovered for 45 to 50 minutes, until puffed and golden brown.

Day 4: Breakfast: Eggs with Cheddar and Bacon

4 Eggland's Best Eggs


4 tablespoons fat-free milk, divided

2 tablespoons shredded smoked cheddar cheese

2 teaspoons minced fresh parsley

1/4 teaspoon salt

1/8 teaspoon pepper

2 bacon strips

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Preheat oven to 325. Coat four 4-oz. ramekins with cooking spray; break an egg into each
dish. Spoon 1 tablespoon milk over each egg. Combine cheese, parsley, salt and pepper;
sprinkle over tops.
Bake, uncovered, 12-15 minutes or until whites are completely set and yolks begin to thicken
but are not firm.

Meanwhile, in a small skillet, cook bacon over medium heat until crisp. Remove to paper
towels to drain. Crumble bacon and sprinkle over eggs. Yield: 4 servings.

Day 5: Breakfast: Fish and Eggs

8 large eggs
8 slices challa (or brioche bread)
4 pieces smoked salmon (cut into ribbons)
3 teaspoons milk
4 teaspoons herbs (chopped fresh, chives, tarragon, parsley)
1/2 stick butter
4 ozs cream cheese
pepper
salt

Heat 4 serving dishes in 300 degree oven while preparing eggs


Cut circles out of bread slices with cookie cutter or top of glass. Toast until golden.
Whisk eggs with milk and half of the herbs.
Melt butter in frying pan over low flame. Add eggs and cream cheese and cook for 4 minutes,
stirring from time to time. Add salmon and cook without stirring for one more minute. Salt
and pepper to taste.
Put one toast circle on each plate or in each bowl. Divide eggs among plates. Scatter
remaining herbs on eggs and top with remaining toast circle. Serve immediately.

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Day 6: Breakfast: Smoked Salmon Scramble

4 eggs

1 tablespoon cream

60 grams smoked salmon

8 grams fresh herbs minced

1 tablespoon butter

Add the eggs and cream to a bowl and beat until you dont see any clumps of egg white
remaining.

Heat a non-stick pan over medium low heat and add the butter. You know the pan is ready
when the butter starts to sizzle.

Add the eggs, and let them cook undisturbed until you see the eggs go from translucent to
opaque. This means the bottom layer has cooked.

Gently scrape up the curd that has formed at the bottom of the pan and let the remaining
liquid settle all around the pan. Let the bottom layer of egg set again and then stir.

Add the salmon and herbs and gently stir the mixture together. Transfer the eggs to a plate a
little more wet than youd like them as they will continue to cook from the residual heat. If
the eggs are just right in the pan, theyll be overcooked by the time you eat them. I like to take
them out when the surface of the curds are still glossy, but there isn't enough raw egg to run
down the pan when you tip it sideways.

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Day 7: Breakfast: Broccoli Beef Pie

2 cups fresh broccoli, chopped and cooked crisp-tender

1 lb ground beef

4 oz mushrooms, sliced and drained

2 cups cheddar cheese, shredded and divided

1 chopped onion

2 cups buttermilk biscuit mix

cup water

4 eggs

cup milk

cup of Parmesan cheese

tablespoon salt

tablespoon pepper

Brown beef; drain and add mushrooms, 1 1/2 cups cheddar and onion. Remove from heat and
set aside. Combine biscuits and water to form a soft dough.

Add remaining cheese, mixing in well. Pat into a greased 13X9" baking dish, spreading halfway
up sides. Spread meat mixture over dough and sprinkle with broccoli. Combine remaining
ingredients and pour over top.
Bake at 350 until a knife inserted in center tests clean, about 35 minutes.

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Day 1: Lunch: Fish with Pecan Nuts

1/4 cup pecans, well-toasted

1/2 cup seasoned breadcrumbs

1/2 teaspoons salt

1/2 teaspoons garlic powder

1/2 teaspoons black pepper

1/4 cup whole wheat flour

1/2 cup buttermilk

2 teaspoons hot sauce


4 tilapia fillets, about 6 oz eac

Finely chop the toasted pecans until theyre in tiny pieces. You can also use a food processor
for this step, but I like the irregular sizes and different textures you get with a knife. Either
way: just make sure your pecans are very well chopped! Combine the chopped pecans with
the breadcrumbs, salt, pepper, and garlic powder on a plate or in a shallow bowl, and mix
everything together.

Dump the flour on a separate plate or in another shallow bowl. Combine the buttermilk and
the hot sauce in a shallow bowl. I actually like to use a pie tin for this purpose, because its
shallow but wide enough to fit the fish or whatever else Im dunking. Whisk the buttermilk
and hot sauce together. If youre sensitive to spicy foods, you can reduce or eliminate the hot
sauce and the fish will still be great. So after your preparations, your setup should look
something like this: one plate with the pecan and breadcrumb mixture, one with plain flour,
and a shallow bowl or pie tin with the buttermilk/hot sauce mix. Lets start dippin! First,
dredge both sides of a fish fillet in the flour so that its covered with a thin coating of flour.
Next, dip it in the buttermilk so that both sides are covered. If you havent done much
battering and frying before, heres a quick tip: to keep things neat, its easiest to have one

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dry hand and one wet hand. So one hand is in charge of dipping the fish in the flour and
the breadcrumbs, and the other hand is in charge of putting it in the buttermilk. This prevents
both hands from getting crusted with layers and layers of flour/breadcrumbs/buttermilk
mixture, which can be frustrating and messy. Finally, press both sides of the fish in
the pecan and breadcrumb mixture. Heat a large saucepan over medium heat, and add a good-
sized knob of butter or glug of olive oil.

Cook the fish for about 3 minutes, until the bottom is golden brown with a nice crust. If your
pan is large enough you can do all four at once, but if notdont crowd them. They cook fast
enough that its not a huge deal to cook them in batches. Flip the fish and cook for another 3
minutes, until the bottom is golden.

Day 2: Lunch: Fish with Olives and Pine Nuts

1/4 cup pine nuts


4 firm white fish fillets, such as snapper,
rock cod, flounder, sea bass, halibut,
swordfish or tilapia, each 6 to 7 oz.
Kosher salt and freshly ground pepper, to taste
4 Tbs. extra-virgin olive oil
1/3 cup dry white wine
1 1/2 Tbs. finely minced garlic
5 Tbs. fresh basil leaves, shredded
1/2 cup Mediterranean-style green and/or black
olives, pitted if desired

Preheat an oven to 350F. Spread the pine nuts on a baking sheet and toast in the oven until
they take on color and are fragrant, 5 to 8 minutes. Remove from the oven and set aside.
Increase the oven temperature to 400F. Season the fish fillets with salt and pepper.

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Place in a baking dish in which they fit in a single layer. In a small bowl, stir together 3 Tbs. of
the olive oil and the wine. Pour over the fish fillets. Top with half of the garlic and half of the
basil, and then distribute the olives around the fillets. Cover with aluminum foil. Bake until the
fish is opaque throughout when pierced with a knife, 10 to 15 minutes. The timing will depend
upon the thickness of the fillets. Using a slotted spatula, transfer the fillets to warmed
individual plates. Pour the pan juices, olives and reserved pine nuts into a small saut pan and
set over medium heat. Swirl in the remaining 1 Tbs. olive oil and the remaining garlic and basil.

When warm and fragrant, spoon over the fish. Serve immediately.

Serves 4.

Day 3: Lunch: Grilled Pork

2 pork tenderloins

1 teaspoon garlic powder

1 teaspoon salt

1 teaspoon ground black pepper

1 cup barbeque sauce

Prepare grill for indirect heat.


Season meat with garlic powder, salt, and pepper.
Lightly oil grate. Place tenderloin on grate, and position drip pan under meat. Cook over
indirect heat for 30 minutes.
Brush tenderloin with barbeque sauce. Continue cooking for 15 minutes, or until an instant-
read thermometer inserted into the center reads 145 degrees F (63 degrees C).
Allow pork to rest for 10 minutes. Slice pork, and serve with additional barbeque sauce for
dipping.

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Day 4: Lunch: Orange Marinated Pork

1 cup orange juice

1/3 cup soy sauce

2 tablespoons chopped fresh rosemary

3 teaspoons minced garlic

salt

ground black pepper

Make the orange marinade by whisking together the orange juice, soy sauce, rosemary, and
garlic. Pour over pork tenderloin and marinate for at least one hour, preferably overnight.
Preheat oven to 400 degrees F (205 degrees C). Drain pork, reserving the marinade, and place
on a baking sheet. Season with salt and pepper to taste. Roast for about 20 minutes until
internal temperature has reached 145 degrees F (63 degrees C).
Meanwhile, strain the reserved marinade and bring it to a simmer in a small saucepan. Serve
this as a sauce for the meat.
Add one medium baked potato per serving.

Day 5: Lunch: Oven Fried Chicken

2 cups Panko bread crumbs


1 cup grated Parmesan
4 tablespoons olive oil, divided
2 tablespoons freshly minced thyme leaves
Kosher salt and freshly ground black pepper
1/4 cup Dijon mustard

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2 tablespoons water
2 1/2 pounds boneless skinless chicken breasts, pounded to 1/4 -inch thickness

Preheat oven to 400 degrees F. Line a baking sheet with heavy-duty aluminum foil. Place a
cooling rack over pan and spray rack with nonstick cooking spray. In a shallow dish, combine
bread crumbs, cheese, 2 tablespoons olive oil, thyme, salt and pepper, to taste. In a separate
shallow dish, combine mustard, water, salt and pepper, to taste, and remaining olive oil.

Coat each chicken breast with mustard mixture; dredge each in bread crumb mixture. Place
on prepared rack in pan. Bake for 25 to 30 minutes, or until chicken is golden brown. Serve
immediately.

Day 6: Lunch: Crab Omelet

2 tablespoons olive oil

1 small potato

1 onion, chopped

2 cloves garlic, minced

pound fresh crabmeat drained and flaked

salt

pepper

1 small tomato

1 box raisins (1.5 ounce)

cup peas

1 red bell pepper, chopped

4 eggs, beaten
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Heat olive oil in a skillet over medium heat. Fry the potato in the hot oil until fork-tender, 5 to
7 minutes. Transfer the potatoes to a plate lined with paper towels and set aside. Return the
skillet to medium heat. Cook the onion and garlic in the remaining oil until tender, about 5
minutes. Add the crab to the skillet and season with salt and pepper; stir. Cover the skillet and
cook for 2 minutes. Stir the tomatoes into the mixture and cook another 2 minutes. Add the
raisins, peas, and red bell pepper to the mixture; stir and cook another 2 minutes.
Pour the eggs over the mixture. Cook until he eggs set, 2 to 3 minutes. Flip the omelet and
cook 1 minute more. Transfer to a serving plate and serve hot.

Day 7: Lunch: Tandoori Chicken

1 1/2 cups plain 2% reduced-fat Greek yogurt

2 tablespoons grated onion

1 tablespoon grated peeled fresh ginger

1 tablespoon canola oil

1 teaspoon ground cumin

1/2 teaspoon ground red pepper

1/4 teaspoon ground turmeric

3 garlic cloves, minced

4 (6-ounce) skinless, boneless chicken breast halves

1/2 teaspoon salt

Cooking spray

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Combine first 8 ingredients in a heavy-duty zip-top plastic bag. Add chicken to bag; seal.
Marinate in refrigerator 2 hours, turning occasionally.

Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard
marinade. Sprinkle both sides of chicken evenly with salt. Place chicken on preheated pan
coated with cooking spray. Broil in lower third of oven for 15 minutes or until done, turning
after 7 minutes.

Day 1: Dinner: Lime Grilled Shrimp

3 tablespoons Cajun seasoning

1 lime, juiced

1 tablespoon vegetable oil

1 pound peeled and deveined medium shrimps

2 tomatoes

Mix together the Cajun seasoning, lime juice, and vegetable oil in a plastic bag. Add the
shrimp, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the
refrigerator for 20 minutes.
Preheat an outdoor grill for medium heat, and lightly oil the grate. Remove the shrimp from
the marinade, and shake off excess. Discard the remaining marinade.
Cook the shrimp on the preheated grill until they are bright pink on the outside and the meat
is no longer transparent in the center, about 2 minutes per side. Serve with a tomatoes on the
side.

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Day 2: Dinner: Jalapeno Steak

4 jalapeno peppers, stemmed

4 cloves garlic, peeled

1 teaspoons cracked black pepper

1 tablespoon coarse salt

cup lime juice

1 tablespoon dried oregano

1 pounds top sirloin steak

Combine jalapenos, garlic, pepper, salt, lime juice and oregano in a blender. Blend until
smooth.
Place steak in a shallow pan or large plastic bag. Pour jalapeno marinade over the steak, and
turn to coat. Cover pan or seal bag; marinate in the refrigerator 8 hours or overnight.
Preheat an outdoor grill for high heat, and lightly oil the grill grate.
Drain and discard marinade. Grill steak 5 minutes per side, or to desired doneness.

Day 3: Dinner: Beef and Cabbage

1 large head cabbage, finely chopped

1 can diced tomatoes with juice

1 onion, halved and thinly sliced

1 tablespoon Italian seasoning

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salt

ground pepper

1 pound lean ground beef

Combine cabbage, tomatoes with juice, onion, Italian seasoning, salt, and black pepper in a
large pot over low heat. Bring cabbage mixture to a simmer and crumble ground beef into the
pot. Cover and cook until cabbage is tender and ground beef is cooked through, about 45
minutes. Stir occasionally.
Do not cook and then drain your meat; most of the taste will leave. I use 90/10 ground beef
for this recipe.

Day 4: Dinner: Marinated Tuna Steak

cup orange juice

cup soy sauce

2 tablespoons olive oil

1 tablespoon lemon juice

2 tablespoons chopped fresh parsley

1 clove garlic, minced

teaspoon chopped fresh oregano

4 (4 ounce) tuna steaks

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In a large non-reactive dish, mix together the orange juice, soy sauce, olive oil, lemon juice,
parsley, garlic, oregano, and pepper. Place the tuna steaks in the marinade and turn to coat.
Cover, and refrigerate for at least 30 minutes.
Preheat grill for high heat.
Lightly oil grill grate. Cook the tuna steaks for 5 to 6 minutes, then turn and baste with the
marinade. Cook for an additional 5 minutes, or to desired doneness. Discard any remaining
marinade.
Add one backed potato per serving.

Day 5: Dinner: Devil Eggs

6 eggs
1 1/2 cups mayonnaise
1 tablespoon truffle oil
Pinch cayenne pepper
2 tablespoons finely chopped black truffle peelings
Chopped chives, for garnish
Special Equipment: Disposable pastry bag

Place the eggs in a pot and cover with tap water. The level of the water should be about 1
inch above the eggs. Bring the pot to a boil and cover! Boil for 15 minutes, no more. Uncover
and run the eggs under cold water if using right away or refrigerate until ready to use.

Peel the eggs and cut in half lengthwise. Remove the yolks from the whites. Mash the yolks
with a fork. Add the mayonnaise, truffle oil, cayenne and truffle peelings. Whip until very light
and fluffy. *If you want a little more truffle flavor add a little more truffle oil. Proceed with
caution, it is very easy to over truffle. Spoon or pipe the yolk mixture into the whites. Sprinkle

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with chopped chives. If piping, fill the pastry bag with the egg mixture then cut the tip of the
bag off to form a hole about 1/4-inch in diameter.

Pipe the mixture into the egg white halves.

Day 6: Dinner: Steak with Chimichurri Sauce and Rice

1 1/2 pounds skirt steak

1 teaspoon freshly ground black pepper, divided

1/2 teaspoon kosher salt

1 garlic clove

1/2 cup fresh parsley leaves

1/3 cup fresh cilantro leaves

1/3 cup fresh mint leaves

2 tablespoons extra-virgin olive oil

1 tablespoon Dijon mustard

1 tablespoon fresh lime juice

1 1/2 teaspoons drained capers

Cooking spray

1 cup rice

Let steak stand 30 minutes at room temperature. Sprinkle steak with 1/2 teaspoon pepper
and salt.

Preheat grill to high heat.

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Place garlic in food processor; process until minced. Add parsley, cilantro, and mint; process
until coarsely chopped. Add oil, next 3 ingredients (through capers), and remaining 1/2
teaspoon pepper; process until finely chopped. Boil one cup of rice for 15 minutes.

Place steak on grill rack coated with cooking spray. Grill 2 minutes; turn steak over. Grill 2 to
3 minutes or until desired degree of doneness. Let stand 5 minutes. Cut steak across grain
into thin slices. Serve with sauce and white rice.

Day 7: Dinner: Cedar Plank Salmon

1 cedar plank (6 by 14 inches)


2 salmon fillets (1 1/2 pounds total)
salt and freshly ground black pepper
6 tablespoons Dijon mustard
6 tablespoons brown sugar

Soak cedar plank in salted water for 2 hours, then drain. Remove skin from salmon fillet.
Remove any remaining bones. Rinse the salmon under cold running water and pat dry with
paper towels. Generously season the salmon with salt and pepper on both sides. Lay the
salmon (on what was skin-side down) on the cedar plank and carefully spread the mustard
over the top and sides. Place the brown sugar in a bowl and crumble between your fingers,
then sprinkle over the mustard. Set grill for indirect grilling and heat to medium-high. Place
the cedar plank in the center of the hot grate, away from the heat. Cover the grill and cook
until cooked through, around 20 to 30 minutes. The internal temperature should read 135
degrees F. Transfer the salmon and plank to a platter and serve right off the plank. A direct
method to grill the salmon may be used. Soak the cedar plank well. Spread the mustard and
brown sugar on the salmon, but do not place the fish on the plank. Set up the grill for direct

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grilling on medium-high. When ready to cook, place the plank on the hot grate and leave it
until there is a smell of smoke, about 3 to 4 minutes.

Turn the plank over and place the fish on top. Cover the grill and cook until the fish is cooked
through, reaching an internal temperature of 135 degrees F. Check the plank occasionally.

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The Weight Destroyer Program marks a new era of weight loss diets.
We will introduce to you a less conventional method of losing weight, yet
more effective than many of the well-known diets. We will teach you to lose
weight by increasing your body core temperature.

Each chapter has a recap that will help you remember what to do, how to do
in order to achieve your goal. You will be given an exact diet and a schedule
of the things that you should do, as well as access to some tests you can
take at home to evaluate your current state and evolution.

The Weight Destroyer is about losing weight, as much as it is about


reversing the process of aging on a cellular level and strengthening the
immune system, being protected by the risk of developing several serious
conditions, such as diabetes and cancer.

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