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.