Health Tip of the Day

Are you really hungry – or dehydrated? Lack of water can make you think you’re hungry for food, leading to overeating and weight gain. Drink at least half of your weight in oz througout the day.

Its time to take control!

Ok... I have been lazy and as you can see I have not updated this blog since June 18th. To my defense, we have been busy. We just got back from a wonderful vacation in ME and as I stepped on the scale I realized it is time to take control. I had gained 3 lbs. I know it is ONLY 3 lbs, but soon it would 5, 10, 15.........

So I am going to stop telling myself that I will get back on track tomorrow, and take charge and will start today (I should have really started yesterday)...

Here is my food log for today
Breakfast
Banana
Large coffee w/ 6 oz skim milk

Snack 1
2 cups blueberries

Lunch
2 slices of Hemp Healthy bread
1 tbsp Almond butter
0.5 tbsp Honey

Snack 2
1 cup Navy Beans
0.5 Avocado
1 lime (juiced)

Dinner
Large Salad (mixed greens, bell pepper, alpha alpha sprouts, tomato, cucumber, olives)

I skipped gym yesterday and today as I had bad cramps (no excuse) and was still tired from getting up early and going to bed late.

Creamy Tomato Soup

2 Vine Tomato
1/2 Avocado
1 clove Garlic
2 leafs Basil
Dash Salt
1/4 Purified Water

*Peel and seed tomatos.
*Place all ingredients in a blender.
*Blend until smooth.
*Serve cold

This soup was YUMMY.

Week 1, Day 4 (Pre-Cleanse) 100% Vegan, 80%+ Raw

Week 1, Day 4, Detox Day 4 - Food Log

Upon Rising:
5 tbsp E3 Live
*-*-*-*-*-*-*-*-*
Before Lunch @ work:
24 oz of water
Green Smoothie (Fresh Juice of Kale, Celery, Swiss Chard, Collard Greens, Green apple blended with Mango, Strawberries and hemp seed)
Apple
*-*-*-*-*-*-*-*-*
Lunch:
Salad (Roamine Lettuce, red onion, cucumber, grape toamto, red cabbage, Olives) no dressing.
Bottled water (16.9 oz)
*-*-*-*-*-*-*-*-*
Afternoon Snack:
1 Slices of Sesame Ezekiel bread w/ 0.75 tbsp raw almond butter + dash of raw honey
24 oz of water
*-*-*-*-*-*-*-*-*
Dinner:
TBD - I guess it depends how hungry I am... I will update this when I decide.

Exercise: NONE... I overslept
Energy: 3/10 (8 being optimum)

Apparently Day 4 of the Detox is when you get all of the detox symptoms (Nauseau, Headaches, Tiredness), well mine is full force tiredness.. I can just ball up right now and sleep for hours. From my understand after day 5/6, the energy level goes back up. I hope so.....

Week 1, Day 3 (Pre-Cleanse) 100% Vegan, 80%+Raw

Week 1, Day 3, Detox Day 3 - Food Log

Upon Rising:
3 tbsp E3 Live, followed by 16 oz of water
*-*-*-*-*-*-*-*-*
Before Lunch @ work:
64 oz of water
Blackberries
Banana
*-*-*-*-*-*-*-*-*
Lunch:
HUGE salad (baby mixed greens, beet, strawberries, red onion, broccoli, cauliflower, cucumber, grape toamto, red cabbage) Olive oil and Juice of one lemon for dressing.
*-*-*-*-*-*-*-*-*
Dinner:
2 beets, boiled in water
2 Slices of Ezekiel Bread w/ 2 tbsp of Almond Butter + 0.5 tbsp of Honey

Exercise: 60 min Spinning
Energy: 6/10 (8 being optimum)

Week 1, Day 2 (Pre-Cleanse): 100% Vegan, 80%+ Raw

Week 1, Day 2, Detox Day 2 - Food Log
Upon Rising:
2 tbsp E3 Live, followed by 16 oz of water
*-*-*-*-*-*-*-*-*
Before Lunch @ work:
53 oz of water
Red Apple
Apricot
*-*-*-*-*-*-*-*-*
Lunch:
2 Slices of Sesame Ezekiel bread w/ 1.5 tbsp raw almond butter + dash of raw honey
*-*-*-*-*-*-*-*-*
Afternoon Snack:
Green Smoothie (Juice of; Spinach, celery, collard greens, kale mixed with blackberry, banana, hemp seed and bee pollen)
*-*-*-*-*-*-*-*-*
Dinner:
Creamy Tomato Soup

Exercise: Weight Training 60 min AM, Cycling 40 min PM
Energy: A bit tired

Week 1 (Pre-cleanse): 100% Vegan, 80%+ Raw

"This week will help you ease into the program, both physically and emotionally. The focus is on being 100% vegan, with raw mornings and at least 80% raw for the rest of the day. Remember that what you leave out of your diet is equally important as to what you do eat. Eliminate all refined sugar, meat, diary, and all cooked foods except for lightly steamed veggies, millet, quinoa and amaranth. Increase the amount of fresh raw foods to at least 80%. For maximum benefits, aim for 100% raw, if possible. Add at least 10 oz of green smoothies or green juice to your daily diet" From The SimplyRaw Living Foods Detox Manual

I pre-logged my food for today, as I plan to pre-log every night, so I know what I am taking with me to work and eating when I get home. I also plan on eating my last meal no later than 5:30 PM as this will allow my body a longer rest from digestion.


Week 1, Day 1, Detox Day 1 - Food Log
Upon Rising:
1 tbsp E3 Live, followed by 16 oz of water
*-*-*-*-*-*-*-*-*
Drive to work:
16 oz of water
*-*-*-*-*-*-*-*-*
Before Lunch @ work:
60 oz of water
Green Smoothie (Juice of; Spinach, celery, collard greens mixed with strawberry, mango, hemp seed and bee pollen)
Banana
*-*-*-*-*-*-*-*-*
Lunch
Salad (baby romaine, tomato, avocado, red cabbage, broccoli)
Dressing, Juice of a lemon, half a tbsp EV olive oil
24 oz of water
*-*-*-*-*-*-*-*-*
Dinner
2 Slices of Sesame Ezekiel bread w/ 1.5 tbsp raw almond butter + dash of raw honey

Exercise: Skipped this morning
Energy: Doing great so far
Start of Week 1 Weight: 121.4 lbs*
*although my main goal for doing this detox is to cleanse my internals, it would be intresting to see any weight change as a result of this program.

NOTE: During my detox program I don't plan on sticking to set hours to eat meals and snack, except for not eating after 5:30. I will be eating when I am actually hungry.

What is E3Live?

E3Live is Blue-Green Algea (Frozen Liquid). It is a brand/type of concetrated greens (blue-green algea). It is a wild grown algea, contains more protein then other concentrated greens (i.e. Spirulina). It also has 64 vitamins and minerals and more essential fatty acids (omega 3,6,9). You can buy it in different flavors, the original flavor tastes like fresh cut grass.

Possible Benefits: (from E3Live webiste)
-Increase endurance and stamina
-Lift and balance mood to reduce stress
-Increase mental focus and concentration
-Balance blood-sugar levels
-Speed up recovery time
-Restore overall biochemical balance
-Enjoy long-lasting energy boost
-Grow healthier skin, nails and hair
-Truly enhance overall well-being

Week Before Detox!

Let's Talk DETOX

I am sort of excited that I am physically and mentally ready to start a detox progrm. A year ago detox sounded challenging and difficult.
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~
The week before start of Detox (prep week, which was this week for me);

From The Simply Raw Living Food Detox Manual:

• Reduce Caffeinated drinks
• Cut back on all meat
• Reduce Dairy
• Eliminate all Sugar and White Flour
• Remove Cooked temptations
• Plan your meals
• If you are a smoker, reduce the number of cigarettes each day and quite smoking before the start of program

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

The first week of Detox I will be eliminating;

• All meat
• Dairy
• Egg
• Refind Sugar
• Peanuts
• Pasta, Packaged Cereal
• All Cooked Foods
• Soy Products
• White flour + rice
• Coffee & Tea (except Herbal)
• Pasturized Juices
• Alcohol
• Vinegars
• Bread + Yeast Products

~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

My Grocerry List for the first week:

• Dark Leafy Greens
• Avocado
• Fresh organic Fruits
• Raw un-hulled sunflower seeds (for sprouting)
• Quino
• Bee Pollen
• Nuts
• Raw Almond Butter, Raw Tahini
• E3Live
• Cold Pressed Oils (Hemp, Flax seed, etc)
• Hemp Seed
• Ezekiel Bread
• Raw Honey, Agave
• Lentil

As I go through the program, I will post my daily menu.

Preping for a DETOX!

I have been reading a couple of books about detox. I think now that I have healthified my diet, it is time to clean my system from all the toxins I have been exposed to over the years.

The first book that read was by Natalia Rose called "Detox 4 Women", although I enjoyed reading the book, I found her detox program a bit strict, i.e. In the list of items to eliminate for 4 weeks are; Fruits, Nuts, Sprouted Breads... etc. The only allowed foods are vegetables and fresh vegetable juices. She allows dark chocolate, wine, and grains like Quiono.

The second book that I read is by Nathasha Kyssa's "The Simply Raw Living Food Detox Manual". I found the book very informative and enjoyed reading it. I liked her detox program better simply because she eases you into cutting out fruits and nuts, but you can not have chocolate, grains (even the healthy ones) or alcohol.

I think once I have gone through Natasha's detox program, I would wait a couple of months and give Natalia's program a try.

A couple of things that I need to do before I start are;

• Buy a Magic Bullet to take with me to work, this way I can make my smoothies at work
• Start making some lentile, wheat and sunflower sprouts.

The program is a 28 day detox plan, which I plan to start on June 14th and should end on July 11th.

NEW WEIGHT CHART!

Food Log - June 5th, 6th and 7th

I was OFF on Friday with a million things to accomplish I didn't get a chance to log my food here.

Friday June 5th
Breakfast: 206 cal
Fresh Juice: Carrot/Celery/Lettuce/Spinach/Swiss chard

Lunch: 388 Cal
Smoothie: Banana (2)/Strawberries (1c)/Rice Dream Milk (1)

Dinner: 1229 Cal - Went out on a dinner date w/ my husband...
Pasta Putanesca (angle hair pasta, marinara sauce, artichokes, olives)
Tiramisu (only had half)

Exercise: Cleaned the house ALL day
Water: 64 oz
Vitamins: Multivitamin, B-complex, Grape Seed Extract


Saturday June 6th
Breakfast: 181 Cal
Fresh Juice: Spinach/Cucumber/Carrot/Green Pepper/Tomato

Snack 1: 110 Cal
Banana

Lunch: 457 Cal
Grilled vegetable wrap
small side salad
Gingerbread Man Cookie

Snack 2: 235 Cal
Smoothie: Banana (0.5), Pineapple (0.5c), Strawberries (1c), Rice Dream Milk (0.5c), flax seed

Dinner: 671 Cal
Ezekiel bread w/ Tahini and Honey
2tbsp Hummus
Gingerbread Man Cookie

Water: 80 oz
Excercise: 30 min elliptical + 60 min Spinning + 10 min Stairmaster
Vitamins: Multi, B-complex, Grape Seed Extract


Sunday June 7th
Breakfast: 443 Cal
Fresh Juice: Kale/Carrot/Mustard Greens/Spinach/Celery
Mixed the Juice in a blender w/ Banana (1)/Strawberries (1.25 c), Pineapple (1c), flax seed (milled, 1 tbsp) to make a smoothie

Snack 1: 140 Cal
Dried Fruits and Nuts (CVS brand)

Lunch: 557 Cal
Greek Salad (Spring Mix, Feta cheese, Artichoke Hearts, Sun Dried Tomato, Red Onion)
Olive oil and Vinegar
Garlic Bread (1 slice)

Dinner: 116 Cal
Baked Sweet Potato (0.5) w/ Cinnamon
Baked Golden Beet

Exercise: Cycling (1hr)
Water: 64 oz
Vitamins: Multi, B-complex, Grape Seed Extract

June 4th - Food Diary = 1216 Cal

Breakfast: 242 cal
Fresh Juice: Spinach/Carrot/Orange/Celery

Snack 1: 118 cal
Small Coffee w/ 2 tbsp half & half
Blackberries (1.25 cup)

Lunch: 377 cal
Ezekiel Bread, Sesame (2 slices)
Almond Butter (2 tbsp)
Honey (0.3 tbsp)

I had to change my pre-planned menu for the day since I had a dentist appointment and didn't get to eat lunch until 2:30

Dinner: 500 cal
Thin Spaghetti (1cup), Barilla Plus Multigrain
Fire Roasted Tomato Sauce (0.75 cup)
Mushrooms (0.5 cup)
Green Pepper (0.5 cup)
Skim Milk (1 cup)

Exercise: Weights (40 min) + Bike ride (30 min)
Water: 52 oz
Vitamins: Woman's One a day, B-Complex, Grape seed extract

June 3rd - Total Caloric Intake = 1144 Cal!

Breakfast: 369 Cal
Skim Milk (1 cup) + 0.25 Honey
Fresh Juice (Apple, Spinach, Golden Beet, Swiss Chard, Lettuce, Celery and Carrot)

Snack 1: 148 Cal Kiwi
Blueberries (1 cup)

Lunch: 516 Cal (Persian restaurant, which resulted in the higher calories)
Flat bread with Feta and green
Hummus
Greek Salad

Dinner: 177 Cal
Ezekiel Sesame Bread (1 Slice)
Almond Butter (0.5 tbsp)
Nutella (0.5 tbsp)

Water: 64 oz
Exercise: 60 min Spinning

Dark Green Leafy Vegetables:

What are dark green leafy vegetables?

Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, such as vitamins A, C, and K, folate, iron and calcium. They are also great sources of fiber. Research suggests that the nutrients found in dark green vegetables may prevent certain types of cancers and promote heart health. It is recommended that teenage girls eat 3 cups of dark green vegetables per week, or about ½ a cup every day.

Dark green vegetables are also high in fat-soluble vitamins such as vitamins A, K, D, and E. These vitamins require a little bit of dietary fat in order for the body to absorb them. When you eat dark green vegetables, make sure to add a teaspoon of dietary fat, such as butter, olive or canola oil, cheese or salad dressing to make sure your body absorbs all of the vitamins you eat.

What are some examples of dark green leafy vegetables and the best way to eat them?

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.

Quick and Easy Recipe Ideas:

Dark green vegetables are very tasty and easy to add to your daily meals. Look for them at your local grocery store and try some of these recipes!

• Make a salad: Leafy greens such as romaine lettuce, spinach and arugula taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce.
• Wrap it up: Make a wrap with tuna, chicken, or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.
• Add to a soup: Try mixing leafy greens such as collard greens, kale or mustard greens into your favorite soup.
• Stir-fry: Add chopped leafy greens or brocolli to your stir-fry. Chicken or tofu stir-fried with olive or canola oil and your favorite dark green vegetable is delicious!
• Steam it: For something new; steam collard greens, kale, or spinach. Add water to a pot and place a steamer with the vegetables into it. Next, bring the water to a simmer, cover with a lid, and wait a few minutes until your vegetables are slightly soft.

Information obtained from http://www.youngwomenshealth.org/leafy.html

Health Report....

I started on my health kick on February 19th, which is exactly 104 days ago, and so far I have lost 13.2 lbs with 5.2 lbs to go.

The main reason I started tracking my diet and exercises was due to my high Cholesterol (249, not fasting) and prehypertension blood pressure (138/87), so I have been paying close attention to what I am eating and also exercising a lot.

I have also worked on my daily intake of iron, % fat, % protein, calcium and fiber, specially since I plan on going (and am almost there) vegetarian, it is important to know that I am getting enough iron, protein and calcium.

The daily recommended values are;

• Iron: 18 mg (36 mg for Vegetarians)


• % Fat: 20-35%


• % Protein = 10-35%


• Calcium = 1000 mg


• Fiber = 25-30 g /day, but not less than 14g/1000 calories


• Carbohydrates = 45-65%


• Saturated fat = <9%


• Cholesterol = 300 mg, but preferred under 200 mg


• Sodium = 2300 mg

June is already here!

WOW 2009 is just flying by fast. I think it would be a good idea for me to set some goals for myself for the month of June, and really work to achieve them.I cheated in May and had a handful of meals with meat, honestly I didn’t really enjoy it and afterwards didn’t feel great either. So RULE #1: NO MEAT

I also slacked off in drinking water in May, partially because they removed our water jog from the kitchen and I had to bring water from home. I have now purchase filter pitcher so I should be able to keep my water intake high. RULE#2: DRINK PLENTY OF WATER

Here is the big goal for June, I want to do a detox starting mid June for 30 days. My goal date is Monday June 15th, and the detox will end on July 5th, 3 days before my birthday, what a better gift than a healthier body. I did a really good job of adding plenty of vegetables to my diet in May. I also learned that when I juice it would be smart to use more vegetables than fruits since they are lower in calories and sugars. I will be continuing with my juicing as it is an easy way to get all of my nutrients.

Chickpea-Parsley Dip

1 15-oz. can chickpeas, drained
2 garlic cloves, peeled
1/4 cup fresh parsley leaves
Juice of one lemon
2 Tbsp. olive oil3/4 tsp. salt


•Place the chickpeas, garlic, parsley, lemon juice, and water in a food processor or blender. Blend for about 30 seconds.
•Slowly add the oil while still blending (using more or less as desired), then add the salt.
•Serve with cucumber slices or toasted bread

Turkish Yogurt and Spinach Dip

1 6-ounce bag baby spinach
2 plump garlic cloves, halved, green shoots removed
Salt, preferably kosher salt, to taste
1 tablespoon freshly squeezed lemon juice (more to taste)
2 tablespoons chopped fresh dill
1/2 cup finely chopped parsley
2 tablespoons chopped fresh mint, or 1 teaspoon dried mint
2 to 3 tablespoons extra virgin olive oil
2 cups thickened yogurt or thick Greek style yogurt
1 bunch scallions, chopped (optional)
1. Bring a large pot of generously salted water to a boil. Fill a bowl with ice water. When the water comes to a boil, add the spinach and blanch for 10 to 20 seconds. Transfer to the ice water, cool for a minute, then drain and squeeze dry. Chop coarsely.
2. Place the garlic in a mortar and pestle with 1/2 teaspoon salt and mash to a paste (alternatively, finely mince). Combine with the lemon juice and olive oil, and let stand for 10 minutes. Stir in the yogurt.
3. In a medium bowl, combine the chopped spinach, dill, parsley and mint. Stir in the yogurt and garlic mixture, and the optional scallions. Add freshly ground pepper to taste and more salt if desired. Serve with bread, pita or raw vegetables.
Yield: About 2 cups
Advance preparation: You can blanch the spinach up to three days ahead of preparing the dish. The dip will keep for a few days in the refrigerator, but it will become more pungent and the colors of the spinach and herbs will darken.

Food Log for May 5th and 6th

May 5th
Breakfast
Milk 1% (2 C) + Honey (0.75 tbsp)
Banana
Snack 1
Blackberries (1C)
Lunch
Almond Butter Sandwich
Dinner
Fajita (one)
ETC
48 oz of Water
No Excercise
* Yes I know I broke my no meat rule. I was at the neighbors and didn't have the heart to say I don't eat meat.

May 6th
Breakfast
Milk 1% (1 C) + Honey (0.25 tbsp)
Pear
Snack 1
Blackberries (1C)
Lunch
Banana
Papaya (2.5 C)
Snack 2
Salad (Mixed greens, Avocado (1/2), Cucumber, Grape Tomato)
Dinner
Fajita (one)
ETC
68 oz of Water
No Excercise

So Far So Good!

I started the Month on Friday by going 800 calories over my daily calories, but I was celebrating a friend's engagment and I was fine with it. I did better with keeping my calories within limit and making healthier choices....

So here is my food log from this weekend;

MAY 1st
Breakfast
Skim milk (1C) + Honey (1/3 tbsp)
Pear
Snack 1
Orange
Women's One A Day
Lunch
Almond Butter on Ezekiel Bread w/ Honey
Snack 2
Greek Yogurt
Dinner
Margherita Pizza
Dessert
Cannoli
ETC
Water 72 oz
40 min Elliptical

MAY 2nd
Breakfast
Skim milk (1c) + Honey (1/3 tbsp) + date + Almond Butter (0.5 tbsp)
Snack 1
Juice of: Beet/Celery/Spinach/Carrots
Women's One A Day
Lunch
Veggie Burger on Ezekiel bread w/ Avacados
Steamed Cauliflower and Broccoli
Snack 2
Greek Yogurt
Dinner
Salad (Spring Mix, Carrot, Celery, Mushrooms, Cucumber, Tomato)
Oil & Vinegar for dressing
Dessert
Chocolate Cupcake (0.5)
ETC
72 oz water
30 min Elliptical, 50 min Spinning, 15 min Weights

MAY 3rd
Breakfast
Juice of: Carrot/Orange/Apple/Beet/Cucumber/Lettuce
Snack 1
Blackberries
Women's One A Day
Lunch
Juice of: Celery/Cucumber/Parsley/Spinach/Ginger
Snack 2
Steamed Cauliflower & Zucchini
Dinner
Salad (Spring Mix, Cucumber, Tomato, White Kidney Beans, Avocado)
Hemp Oil & Vinegar for dressing
Dessert
Red Velvet Cupcake (0.5) + Skim Milk (1C)
ETC
48 oz water
No Excersice

and for today
MAY 4th
Breakfast
Juice of: Carrot/Orange/Apple/Parsley/Cucumber/Ginger/Celery/Pear/Spirulina
Snack 1
Strawberries
Women's One A Day
Lunch
Salad (Spring Mix, Cucumber, Tomato, White Kidney Beans, Avocado)
Olive Oil & Vinegar for dressing
Snack 2
Greek Yogurt
Dinner
Sweet Potato
Skim Milk (1C)
ETC
72 oz water
No Excersice

New Month, New Challenge!

May is finally here. I have spent the past 2 months trying to correct my eating habits and make myself healthier. I am going to use month of May to fine tune my diet.

Couple of years ago I was told by a gastrologist and a nutritionist that I may want to consider giving up meat, simply because my digestive system can not digest it very well. I had a hard time doing that, up until few months ago when I started reading more about how to get protein from other food sources. I have also been reading a lot about food combining and have tried to follow the rules, so here are my goals for the month of May;

• No Meat (Beef or Chicken), but I am going to allow myself two fish meals.
• Try to have at least one Juice Fasting weekend.
• Add new vegetables to my diet
• Try some raw recipes

Some simple food combining guidelines for better digestion

• Eat fruit alone- about half an hour before consuming any other food
• Always eat melon on its own
• Don’t eat proteins with starches
• Avoid dessert after a big meal
• Avoid acids with protein i.e.: orange juice with your eggs

What the World Eats!

I came across this article in Times magazine and I found it to be very intresting. There is also a photo essay of this article which can be found here.

Bloating

Bloat
v. bloat.ed, bloat.ing, bloats
To cause to swell up or inflate, as with liquid or gas.

Well I used to be always bloated. I couldn't figure out what caused it. I stopped eating salads for lunch, avoided beans and didn't eat fruits. I had days that by 2 PM my stomach was noticably larger than when I got to work that morning. I got sick and tired of having gas pain in my belly and people asking me if I was expecting. Finally about a month ago things changed for better and since then I have been pain and bloat free.

I started reading a book called "The Raw Food Detox Diet" by Natalia Rose and by following the rules and guidlines highlighted in the book I have been able to achieve happy results.

The idea is to eat Light to Heavy. Starting the day with Fresh fruit juice... so the order is;
fresh juice->fruits->vegetables->raw nuts->cooked meals
This will allow for easier digestion and not pilling your meals up in your stomach. so the basic rules are;
1 - Fruits on Empty Stomach and ALONE
2 - Don't eat Protein and Starch, Protein & Vegetables or Starch & Vegetables
3 - Always eat your vegetable before your Protein or starch
4 - Don't mix your healthy fats with protein... Avacado is a fruit but should only be eaten with vegetables
5 - Drink Milk alone and not with other foods
6 - Do not drink during your

It is also very important to follow the correct rule for food comibining, since each food group has a different residence time in our stomach and digestive system.
Fruits: 30-40 min
Vegetables: 1:30- 2 hrs
Raw Nuts: 2-3 hrs
Protein: 4 - 6 hrs
For example if you eat baked potato and steak or chicken and rice, this food combination will increase the digestion time to 8-12 hrs. The longer the food is in your belly the more chance of getting gassy and bloated. I am not trying to take on a raw diet as part of my life style, but I have been reading a lot about it and using these guildlines has definately help me with my bloating and digestion, and therefore elimination of food.

Healthy Eating: Strategies for a healthy diet

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

To Better Health!

I am sick and tired of being bloated and miserable. I hate having to remember when was the last time I went to the bathroom and I am frustrated with all the different medications I have tried to help improve my IBS (Irritable Bowl Syndrome). I didn't always have IBS, I think it all started when I moved away from home and went to grad school, living on a S.A.D diet (Standard American Diet). Well, I am making a change. I am tired of losing and gaining weight. I want to relearn how to make smart decisions when it comes to eating and avoid all the shit that its been added to our foods (i.e. high fructose corn syrup).

I started to make changes to my diet in February, February 19th to be exact, when I got on the scale and saw that I have gained 20lbs since I got married a year and half ago. Ya, 20lbs is not that much, but if I let it go it would 30, 40 or 100 lbs. I have made small changes in my diet and increased my activity level and have lost 12.5 lbs in the past 2 months.

I am going to use this blog to keep track of my diet and exercise.