Tuesday, June 1, 2010

master your metabolism

For a Jillian Michael's book it wasn't as good as I expected it was going to be. If I had bought the book I would be very disappointed. Don't get me wrong it's not a completely or even remotely bad book, but it isn't over all great or even good book.

The book can be summarized in 2 pages, that's pretty much the extent of good content that I found to be useful.


Step 1: remove bad stuff

Step 2: restore - add good stuff, eat/drink good stuff

Master your metabolism power nutrients

Group 1: Legumes 1-3 (s)ervings/(d)ay
Group 2: The allium family 1s/d
Group 3: Berries 1 s/d
Group 4: Meats & Eggs 3-5 s/(w)eek
Group 5: Fruits & Veggies 5 s/d
Group 6: Cruciferous veggies 2-3 s/d
Group 7: Dark green leafy veggies 3-4 s/d
Group 8: Nuts & Seeds 1-2 s/d
Group 9: Organic dairy 1-2 s/d
Group 10: Whole grains3-4 s/d

GO ORGANIC:

Helps you stay slim and prevent diabetes.
Help you avoid scary hormones.
Help you avoid pesticides and other chemicals.
Help you prevent antibiotic resistance.
Make your food taste better.
In season make your diet more diverse.
Make your food more nutritious.
Help you save the earth.

Don’t bother buying organic

Seafood
Water
Foods you don’t eat often

Sometimes buy organic if you’ve got the cash

Processed foods
Onions
Avocados
Pineapple
Cabbage
Broccoli
Bananas
Asparagus
Corn
Mangoes

Always buy organic

Meat, dairy, eggs
Coffee
Peaches and nectarines
Apples
Bell peppers
Celery
Berries
Lettuce
Grapes
Foods you eat a lot

Step 3 : Re balance

1- you must eat breakfast
2- you must eat every 4 hours
3- you must not eat after 9 pm, especially no carbs

-Eat as early as feasible no more than an hour after waking. Grab a quick bowl of high-fiber cereal or an apple with a handful of almonds before your workout.

-Eat until you’re full but not stuffed.

-Combine foods correctly:

40% carbs
30% protein
30% fat

Average sized women trying to lose weight should consume 1200-1400 calories
A large sized women trying to lose weight should consume 1400-1600 calories
A moderate to large somewhat active women at your desired weight 1600-1900 calories

Master your lifestyle

Vitamins:

Biotin 30 mg
Folic acid 400 mcg
Niacin 20 mg
Riboflavin 1.7 mg
Thiamine 1.5 mg - carb addicts are often deficient in thiamine.
A 2,500 iu
B6 2 mg helps with depression
Copper 900 mcg
Iron 18 mg
Magnesium 320 mg
B12 30 mg
C 400 mg
D 2,00 iu
E 200 iu
K 10 - 20 mg
Zinc 15 mg
Selenium 70 mg
Chromium 60 - 120 mcg
Potassium 4.7 g
Calcium 1,000 - 1,200 mg
Omega - 3 fatty acids 1 g helps with bipolar disorder and depression
Sleep at least 7 hours
Move your body every day
Br good to yourself

2 good pages in the book are those that summarize what to eat for breakfast, lunch, snack, and dinner. I like that she gives you a list that you can choose from she makes things less ridged.

Skinny Bitch

Yeah I said it. It's a book for those not in the know, a diet book. Let me tell you that the first 114 pages are pretty much shit. It talks about other diet programs and what is good about them and bad. As good as that is, it doesn't really help. I don't know what it is about certain diet books, but they like to dilly dally till they get to the fucking point. Excuse my language, but it is a biproduct of the book that I just read. That's right, if you read this book, don't go in public if you don't want to have potty mouth. The entire book is just as the title very frank and many words in which your mother would wash out your mouth with soap if she head you.

ch 1: give it up basically tells you to give up coffee, pop, and liquor. Don't worry we can have water flavored with lemon and they say if your feeling crazy you can add a fruit to the water. Oh and tea - organic herbal decaffinated.

ch 2 : carbs the truth what you can eat and what you can't, yes there are good carbs.

ch 3 : sugar is the devil self explanatory, substitues are given.

ch 4: the dead, rotting, decomposing flesh diet, talks about the atkins diet and becoming a vegetarian.

ch 5: the dairy disaster, mothers milk should not be drank after 24 months and cows milk is going to make you fat, it's made to make a baby cow go from birth weight to 2,000 pounds in 2 years. Talks about other dairy products and more about being a vegetarian and it's benefits.

ch 6: you are what you eat. More information about being a vegetarian.

ch 7 : the myths and lies about protein.

ch 8: pooping. You should shit as much as you eat every day. If your not increase your water intake, exercise, and start eating better.

ch 9: Have no faith: Governmental Agencies don't give a shit about you health. Self explanatory. USDA, FDA, NAIS, PCRM, CMPB, OCA, RDA, and other agencies and the amount of caring they give us talked about.

ch 10: Don't be a Pussy. FINALLY! The book get's to the point of it all and starts talking about their diet and their suggestions that they came up with.

More on chapter 10 later, off to read some more.