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Ginger Chicken to Strengthen the Body


This dish is traditionally prepared to strengthen the body and improve lactation, especially for new mums during the Chinese tradition “Zuo Yue Zi”  indicating the first month after giving birth. During this period, Traditional Chinese Medicine recommends eating warming food (Yang) because the body has lost a lot of Yang energy and blood during delivery. We would also recommend that mothers take a gentle yet powerful tonic remedy called Womans Precious which is based on a famous Chinese herbal formula.

This warming dish is also perfect in Autumn/Fall/Winter when we are susceptible to cold.

What you need:

  • vegetable oil
  • ginger cut into thin strips
  • 2 garlic cloves
  • chicken breast cut into small pieces
  • soy sauce to taste
  • pepper to taste

How to make it:

  • Heat oil in a frying pan (wok).
  • When the oil is hot, add the garlic cloves and ginger strips. Cook for about two minutes, stirring constantly with a pair of chopsticks.
  • When the garlic and ginger become golden brown, add the chicken previously cut into thin pieces.
  • Cook stirring constantly until the chicken is golden.
  • Season with soy sauce to taste.
  • Serve with a bowl of jasmine rice per person.

Vegetarian Choice:

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You can also add carrot cut into strips and cook it together with the ginger stripes. The taste will result sweeter. Furthermore by stir-frying the carrots beta carotene will be preserved.

Caution:

Due to its anti-platelet properties, the use of ginger should be controlled in case of risk of haemorrhage, if you are taking anticoagulant drugs or if you experience blood coagulation disorders. Ask your doctor for more information.



James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


Disclaimer

This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.


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Turmeric Cleansing Tea


This deep cleansing health drink has been known to benefit sufferers of cancer and dementia and many other chronic diseases. This also means it can benefit wellbeing in general leading to a long healthy life. Turmeric is one of the most beneficial herb foods that is taken in Asia to fight against vomiting, nausea, as well as many other conditions. It is used in the prevention of illness as we age, allowing us to age gracefully as nature intended. This herb has been used since ancient times for cleaning the body from poisons, which is why I have included it here in this traditional cleansing tea.

Ingredients:

  • 2 grams of turmeric
  • 8 grams of ginger
  • 8 grams of cinnamon
  • a pinch of cardamon
  • 12 ml milk
  • 500 ml of water (boiling)
  • a teaspoon of honey

Preparation:
Mix all of the ingredients and pour the 500 ml of boiling water. Add milk.
Drink fresh over 15 minutes. Not advised to save and re-heat.

I hope you enjoy this simple health drink and remember not to over do it, moderation and variety are the key to good healthy nutrition.



James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


Disclaimer

This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.


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Yin Deficiency



What is Yin?

Yin is the opposite and yet complimentary partner Yang. The theory of Yin Yang is a very important concept in Chinese medicine. When we look at the classic Yin Yang or Tai Ji symbol, it depicts a balance between Black and White. Yin, represented by black, includes the characteristics of night, shadows, anything damp or wet, it is dense and cold. Yang represented by white, includes the characteristics of sunlight, daytime, warmth, dryness, energetic substances. It is at one understanding very simple yet at another interpretation, one of the most complex academic theories in Chinese medicine. Yin and yang are complementary and cannot exist without each other. They are constantly changing into each other.

Generally speaking, in our bodies, Yin is the deepest aspect of our body. Yin is considered the foundation of blood or deeper body substance that creates blood. All of the organs are separated into Yin and Yang organs. Our Yin organs are the more dense, solid organs, such as the liver, kidneys, heart, lungs, spleen. The Yang organs are considered hollow; such as the small intestine, large intestine, bladder, and gallbladder. Yin is influenced by time of day, with twilight and night time being considered a Yin time. Sleep is a yin activity.

When the Yin of your body is healthy, your energy cycles are in perfect balance throughout the day. Your sleep is peaceful, for approximately eight hours a night. You will have adequate energy to complete your work. The Yin, like your blood, will help anchor your emotions, and it will be easy to manage stressful environments, demanding jobs, etc without feeling triggered into a stress response.

Signs and Symptoms of Yin Deficiency

  • Spontaneous afternoon sweats
  • Night sweats
  • Hot flashes (Flushes)–especially in the afternoon and evening
  • Five palm Heat— meaning the palms of your hands, soles of your feet, or all of the above will feel hot periodically throughout the day. You may feel yourself having to kick your feet out from under the blankets throughout the night when this happens.
  • Difficulty staying asleep or frequent waking throughout the night
  • Dry hair, dry skin, dry mucus membranes
  • Fatigue — deeper than the blood deficiency fatigue
  • Frequent urination during the day
  • Frequent nocturnal urination

What causes Yin Deficiency?

Yin deficiency can occur for a wide variety of reasons. Living in a dry climate can slowly deplete Yin. Excessive sweating and exercise, stress, living in an extremely noisy environment, long periods of worry, and overconsumption of hot spices, caffeine, alcohol, cigarettes, other drugs, and refined foods, will also drain Yin.

Most chronic illnesses, autoimmune disorders, and wasting diseases will either start out with a Yin deficiency clinical picture or will develop Yin deficiency in conjunction with other symptoms. These cases are inherently more complicated and need supervision of a trained health care provider.

Yin represents the energy that is responsible for moistening and cooling bodily functions. When this energy is depleted your body begins to show signs of “heating up”. This is not a true heat but rather a lack of the moistening and cooling functions that are necessary to maintain a healthy balance. Foods to tonify Yin include;


Meat: Beef, duck, goose, pork, pork kidney, rabbit
Fish: Fish in general but especially clam, fresh water clam, crab, cuttlefish, oyster, octopus, sardine.
Grains:  Barley, millet
Legumes: Adzuki, black beans, black soya, kidney, lima, mung, Tofu
Vegetables:  Alfalfa sprout, artichoke, asparagus, kelp, mung bean sprout, pea, potato, seaweed, string bean, sweet potato, tomato, water chestnut, yam, zucchini
Fruits: Apple, apricot, avocado, banana, lemon, lime, mango, mulberry, pear, persimmon, pineapple, pomegranate, watermelon
Nuts and seeds: Coconut milk, sesame seed, black sesame seed, walnut
Dairy: Cheese, chicken egg, cows milk, duck egg
Oils: Honey, malt,
Herbs/other: Marjoram, nettle

Supplements: American ginseng, royal jelly


Foods especially useful to tonify Kidney Yin Deficiency.

Meat: Duck, pork kidney
Fish: Fresh water clam, oyster
Vegetables:  Alfalfa sprouts, asparagus, kelp, potato, seaweed, string bean, sweet potato, yam
Fruits: Lemon, lime, mulberry
Nuts and seeds: Black sesame seed
Dairy: Chicken egg

Examples of every day western foods that can be used to build yin

  • Fruit smoothies with honey and banana
  • Fruit salad made with the fruits listed above
  • Fish dishes with coconut milk
  • Omelettes with cheese
  • Asparagus and egg salads with sesame seeds
  • Tacos made with Kidney beans and topped with a small amount of cheese
  • Baked Potato stuffed with tofu with soya sauce and sesame seeds.
  • Pork and apple dishes
  • Miso soup with tofu and seaweed

Foods to avoid

It is important to ensure that stimulating foods are not being consumed, as these will only further depleate yin. Caffeine, alcohol, sugar and strong heating/ pungent spices all belong in this category. Note. Yin building foods like yin tonifing herbs have a tendency to be congest the spleen and promote stagnation if large amounts are consumed.

It is therefore important to consume small quantities frequently rather than large helpings irregularly.

Smiling Body recommendations:

You may enhance your daily health by taking our Chinese Herbal Homeopathic Remedy “Woman’s Precious”.



James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


Disclaimer

This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.


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Blood Deficiency


Blood deficiency is a very common complaint presented in my clinic. It is associated with the Western diagnosis of anemia however this is not necessary to confirm a Blood Deficiency diagnosis and nor is it the only Western diagnosis where we see the condition. It usually affects women more that men but both are susceptible to this condition. It is important to spot the early signs or prevent this condition where possible because it can sometimes be difficult to treat effectively for long-term wellbeing. It’s not always as easy as taking a an iron tonic, as we have learned that a person who suffers Blood Deficiency is at an increased risk of reoccurrence.  Knowledge is the method of prevention as well as diagnosis.

Concept of Blood

In traditional Chinese medicine (TCM), the concept of blood is closely related to that of Western medicine except that it goes further to include functions such as tissue nourishment. Blood is also involved in mental processes, such as the dizziness experienced by suffers of anemia.

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The TCM diagnosis of “blood deficiency” can often relate to iron deficiency anemia in Western medicine, however it’s important to say here that the concept and language of TCM is different where a patient can still be diagnosed with “blood deficiency” by Chinese medical standards even though testing may reveal normal blood iron level.

In the female menstrual cycle, blood plays an important part in nourishing the endometrium (uterine lining) and preparing it for embryo implantation. Hormonal fluctuations affects endometrial tissue as it approaches ovulation, estrogen production increases which in turn causes the lining of the uterus to proliferate and produce more blood vessels. This produces a rich uterine lining which creates a fertile ground for the new life to develop.  If uterine lining is too thin the process of conception becomes more difficult.  Uterine lining can be seen and measured via ultrasound and the thickness between 8 and 13 millimeters in the second part of the cycle (after ovulation) is generally considered normal.

What Causes Blood Deficiency?

Women are especially prone to blood deficiency especially if they have a history of a heavy menstrual flow.  It is important to replenish this excessive blood loss by eating blood nourishing according to TCM nutritional therapy and iron rich foods.  Insufficient nutritional protein intake is a very common contributing factor towards blood deficiency as well.  Active women, who experience heavy periods are advised to address their nutritional intake otherwise menstruation may stop causing amenorrhea. Vegans and vegetarians also run this risk.  According to TCM theory, over exercising tends to consume the blood which is why most professional athletes tend to stop menstruating.

Inability to absorb nutrients and gastrointestinal bleeding are important contributors to blood deficiency. If you experience digestive concerns it is important to tackle them before taking any blood tonic herbals which can be difficult to digest.  Worry, pensiveness, anxiety and over thinking can interact with the digestive process since the way we process our emotions is directly linked to the way we process our nutrients. That is why our gut has been referred to as our “second brain” and functional gastrointestinal disorders are closely linked to the amount of stress that we experience. Communication between the brain and digestion can be called that “Gut feeling” we all experience!

Other causes of Blood Deficiency include inherited tendencies (genetic issues), where mother or father were not in peak condition at conception and throughout the pregnancy.  Poor childhood diet or poor diet as an adult. Excessive blood loss while birthing a child, or due to an accident. Abnormal gut flora and parasites (flukes, pinworms, roundworms are most common).

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Signs and Symptoms of Blood Deficiency

Typical signs and symptoms of blood deficiency include: A person may suffer one or more of these but not necessarily all of them.

  • History of irregular periods or heavy periods
  • Scanty, light and short menstrual bleeding
  • Amenorrhea (complete cessation of periods)
  • Fatigue especially during and after periods
  • Muscle cramps,
  • Dry eyes which may have floaters, blurred vision,
  • Dry skin, brittle nails, hair loss
  • Thin body constitution
  • Tingling and numbness in extremities, muscle tension
  • Tendency toward constipation and dry stools
  • Pale complexion, pale lips,
  • Easily startles, sense of not grounded,
  • Mental fatigue, Anxiety, Dizziness,
  • Tongue: Pale. Dry, Thin
  • Pulse: Weak, choppy, thready, fine, thin

Blood Deficiency Treatment

It may (will) be essential to change nutritional habits in order to treat Blood deficiency with taking blood building herbal tonics. To supplement blood with nutrition there are two general approaches:

  • Improving digestive function and absorption of nutrients
  • Add blood building foods.

General guidelines for improving overall digestive function include:

  • Remove processed and denatured foods from your diet
  • Reduce or completely avoid sugar
  • Include fresh vegetables on daily basis
  • Eat fruit when in season
  • Consume only best quality organic meats
  • Regularly consume fermented foods such as sauerkraut, kimchi, yogurt, kefir, miso,
  • Drink only room temperature water and herbal tea,
  • Avoid fruit juices, coffee (especially decaf), sugary, energy drinks

It is especially important to include enough protein with every meal, supplement vitamin B12 as well as include cereal grasses like wheat grass and micro algae such as spirulina and chlorella.

To boost the amount of iron in your diet, try these foods:

  • Liver
  • Red meat
  • Blackstrap Molasses
  • Egg yolks
  • Dark, leafy greens (spinach, collards)
  • Dried fruit (prunes, raisins)
  • Iron-enriched cereals and grains (check the labels)
  • Mollusks (oysters, clams, scallops)
  • Turkey or chicken giblets
  • Beans, lentils, chick peas and soybeans
  • Artichokes

If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.

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Chinese Nutritional Therapy

Traditional Chinese Medicine sees nutritional healing foods differently than Western nutritionists. For example an apple in Western nutrition contains 13 minerals, 14 vitamins and 386 phyto-nutrients where as in TCM an apple is cooling, sweet apples nourish the digestive process and sour apples sooth stress in the body. Both systems have gained their knowledge and understanding from extensive testing and empirical observation. There is no reason why we should not look at both excellent systems.

Traditional Chinese Medicine categorizes foods according to various

Foods that are specifically used to build blood include:

Animal protein:  chicken/beef liver, lamb, beef, chicken, turkey, gelatin, mussels, oysters, sardines, eggs
Grains: rice, oats, wheat, bran flakes, millet
Legumes: lentils, beans (black, kidney, navy, pinto), garbanzo beans, mung beans,
Vegetables: green leafy veggies (swiss chard, spinach, kale), beets, seaweed, sprouts, artichokes, mushrooms, cabbage, celery, watercress
Fruits: cherries, all berries (blackberry, raspberry…), grapes, dried apricots, dried figs, prunes
Nuts and seeds: almond, sesame, sunflower, pumpkin, cashew
Herbs/other: nettles, white peony root, angelica root, rhemannia root, royal jelly, mugwort, wheat grass, blackstrap molasses, spirulina,

General suggestions

  • Chew your food properly
  • Sit down when you eat and avoid watching TV, reading, talking on the phone while eating
  • Try to rest as much as possible during your period and keep you body well dressed and warm
  • Don’t exercise to the point of exhaustion
  • Use meditation or any other mind calming exercises that help you relax

Recipes:



James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


Disclaimer

This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.


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Common Sense Meal Plan


You have taken the first major step toward reshaping your entire midsection. Now it is important to start right, in order to get the best possible results and unveil your new body!

If you are struggling with achieving a healthy weight this is the program for you This Common Sense Meal Plan includes an easy to follow nutritional plan as well as some simple recommendations for a cardiovascular program that will accelerate your results.

I’ve looked at many Crash diets, quick fix gimmicks, and endless other methods which give little to no results. So education and simple common sense advice is needed and is actually all you need.

I salute you for taking this first step.

Pay attention to your caloric in take!

Note:

  • 1 gram 0f Protein has 4 calories
  • 1 gram of carbohydrates has 4 calories
  • 1 gram of Fat has 9 calories
  • 1 gram of Alcohol has 7 calories

You should strive to eat a balanced diet and stay within your body’s Basal Metabolic Rate (BMR), which is the amount of calories your body needs to perform its daily functions. At the end of the day, your progress will be determined by the energy (calories) you take In from food, minus the energy (calories) you expend through exercise.

Another thing to keep in mind is that you should strive to eat every two to three hours. When you go much longer than that without consuming a meal, your body goes into starvation mode and your metabolism slows or shuts down in an attempt to burn as little energy as possible to keep you alive. . There are many formulas to calculate your BMR. A simple and accurate one is the Harris Benedict Equation. This accounts for about 60 to 70 percent of calories burned in a day and includes the energy required to keep the heart beating, the lungs breathing, the kidneys functioning, and the body temperature stabilized.

  • BMR For an adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) (6.8 x age in years)
  • BMR for an adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in indies) (4.7 x age in years)

After calculating your BMR, divide this into equal meals to be eaten every two to three hours, combining protein, carbohydrates, and healthy fat with your first few meals and then protein and vegetables, or protein and healthy fat with your final meals of the day. The reason for this is that carbohydrates are what your body chooses to burn first, so if you eliminate them late at night, your body will more readily rely on fat for fuel than if there is always a constant excess of carbohydrates in the body. If you have the carbohydrates your first few meals of the day, you should be fueled with more than enough glycogen to get through the day, and ‘go to bed with a lower glycogen level that in you were to ingest late night carbohydrates.

DAY 1

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk 14 cup of oatmeal with skim milk or water.
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey Sandwich on 7 or 12 grain bread with vegetables, mustard or light mayonnaise

Meal 3:

Meal 4:

  • 1 fist-sized serving of fish with mixed vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter).
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil.
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 2

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk 1/4 cup of oatmeal with skim milk or water
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • 1 whole grain or spinach wrap with tuna, turkey or grilled chicken, vegetables

Meal 3:

  • 1 salad with handful of almonds and

Meal 4:

  • 1 fist-sized piece of fish with 1 fist-sized sweet potato

Meal 5:

  • grilled chicken salad with canola or olive oil and balsamic vinegar

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter).
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil .
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 3

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 serving cereal with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • chicken salad sandwich on whole grain

Meal 3:

  • 1 salad with handful of nuts, balsamic vinegar.

Meal 4:

  • 1 grilled chicken breast with 1/2 cup of brown rice.

Meal 5:

  • 1 fist-sized portion of fish with mixed vegetables

Late night snack (PICK ONE):

  • 1 Tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt).
  • 1 serving plain popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp olive or canola Oil
  • 1 serving of cottage Cheese (see serving size on back of container).

DAY 4

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 Serving bran flakes with skim milk 1 piece of fruit (apple, grapefruit, orange, berries).

Meal 2:

  • 1 spinach wrap with tuna and vegetables

Meal 3:

  • 1 salad with handful of nuts, balsamic vinegar

Meal 4:

  • 1 grilled chicken breast with 1 small baked potato

Meal 5:

  • 1 fist-sized portion of fish with mixed vegetables

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container).

DAY 5

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/2 cup of oatmeal with skim milk or water
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables

Meal 3:

  • 1 fist-sized portion of fish with mixed vegetables

Meal 4:

  • 1 grilled chicken breast with 1 cup of brown rice

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE)

  • 1 tablespoon NAIURAL peanut butter (ingredients on the back say peanuts, and salt)
  • 1 serving plain air popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see sewing size on back of container)

DAY 6

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/4 cup of grape nuts with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables, mustard or light mayonnaise

Meal 3:

  • 1 fist-sized portion of fish with mixed vegetables

Meal 4:

  • 1 grilled chicken breast with V2 cup of brown rice with vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanut and salt)
  • 1 serving plain air popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see sewing size on back of container)

DAY 7

Meal 1

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/2 cup of all bran with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables, mustard or mayonnaise

Meal 3:

  • 1 light yogurt, crunchy vegetables in plastic bag

Meal 4:

  • 1 grilled chicken breast with 1/2 cup of brown rice with vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts and salt)
  • 1 serving plain air popped popcorn (no butter)
  • A salad with balsamic vinegar/ 1 tsp alive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 8

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/4 cup of oatmeal with skim milk or water
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • light yogurt with chicken salad

Meal 3:

  • 1 grilled chicken breast with 1/2 cup of brown rice with vegetables

Meal 4:

  • 1 fist-sized serving of fish with mixed vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts and salt)
  • 1 serving plain air popped popcorn (no butter)
  • salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 9

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 small granola bar
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • 1 whole grain or spinach wrap with tuna, turkey or grilled chicken, vegetables

Meal 3:

  • 1 salad with handful of almonds

Meal 4:

  • 1 fist-sized serving of fish with 1 fist-sized sweet potato

Meal 5:

  • grilled chicken salad with canola or olive oil and balsamic vinegar

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts and salt)
  • 1 serving plain air Popped popcorn (no butter)
  • salad with balsamic Vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 10

Meal 1:

  • 3 egg whites (or other protein choice) with 1 yolk.
  • 1 serving of bran flakes with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on whole grain bread.

Meal 3:

  • 1 salad with handful of nuts, balsamic vinegar

Meal 4:

  • 1 grilled chicken breast with 1 small yam/sweet potato.

Meal 5:

  • 1 fist-sized portion of fish with mixed vegetables

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter)
  • salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 11

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 serving of bran flakes with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • 1 light yogurt with a low carb protein bar

Meal 3:

  • 1 salad with handful of nuts, balsamic vinegar

Meal 4:

  • 1 grilled chicken breast with 1 small baked potato

Meal 5:

  • 1 fist-sized portion of fish with mixed vegetables

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter) salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 12

Meat 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 cup of oatmeal with skim milk or water
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables, mustard or light mayonnaise

Meal 3:

  • 1 fist-sized portion of fish with mixed vegetables

Meal 4:

  • 1 grilled chicken breast with 1 sweet potato with vegetables

Meal 5:

  • light salad (balsamic vinegar and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts and salt)
  • 1 serving plain air popped popcorn (no butter)
  • Salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 13

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1 small bowl of morning cereal
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • turkey sandwich on 7 or 12 grain bread with vegetables, mustard or light mayonnaise

Meal 3:

  • 1 fist-sized portion of fish with mixed vegetables

Meal 4:

  • 1 grilled turkey breast, 1 cup of brown rice, mixed vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt),
  • 1 serving plain air popped popcorn (no butter)
  • salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

DAY 14

Meal 1:

  • 3 egg whites (or other protein of choice) with 1 yolk
  • 1/4 cup of bran with skim milk
  • 1 piece of fruit (apple, grapefruit, orange, berries)

Meal 2:

  • spinach wrap with sliced turkey and mixed vegetables, mustard or light mayonnaise

Meal 3:

  • light yogurt, crunchy vegetables in plastic bag

Meal 4:

  • 1 grilled turkey breast, 16 cup of brown rice, mixed vegetables

Meal 5:

  • light salad (balsamic vinegar, and 1 tsp canola or olive oil with egg whites and a handful of nuts

Late night snack (PICK ONE):

  • 1 tablespoon NATURAL peanut butter (ingredients on the back say peanuts, and salt)
  • 1 serving plain air popped popcorn (no butter)
  • salad with balsamic vinegar/ 1 tsp olive or canola oil
  • 1 serving of cottage cheese (see serving size on back of container)

Proteins: Chicken breast (grilled), turkey breast (grilled), LEAN steak, fish (salmon, trout, whiting, tilapia), egg whites / or lean protein shake with very low carb content. If you’re going to have a shake, try to limit yourself to ONE shake per day, preferably either at breakfast, or directly following your workout. Please, do NOT fry any of your foods!

Purpose of proteins: Protein repairs your muscle tissue. A muscle IS protein. Proteins also have no effect on your blood sugar levels. Therefore if you are hungry at NIGHT, protein would be a good food choice to have (as it doesn’t affect your blood sugar levels and body fat tends to be stored when you raise your blood sugar levels). You can also have a salad as well, if you don’t feel like having protein. Whatever you do, do NOT have any carbs late at night, when your goal will be to burn off excess fat while you sleep, so that when you wake up in the morning and do your cardio, you are burning even more stored

FAT for energy! You will burn the most fat when you have little to N0 carbs in your system! But at the same time, you need more complex carbs to fuel you throughout the day. I cannot stress how important all this is, and as time goes on, you will get to know your body a lot better.

Carbohydrates: Plain oats with water (if you can’t bear the water, have a small amount of skim milk with the oats, but LIMIT THE DAIRY, it will hinder your goals). yams, grits, brown rice, cream of rice, cream of wheat. If you are going to do cereals, try to stick with a cereal that is low in sugar and have a small amount of it.

Portion control is key with everything. carbohydrates are the most important of the food groups you will have to watch and understand. The closer you can stay to these choices for your carbs, the better off you will be. Stay away from bread, pasta and dairy as they will cause you to take longer to drop weight. Vegetables can be eaten ANYTIME. FILL yourself up on huge salads, with balsamic vinegar and garlic powder (or seasoning of your choice, e.g. Ms. Dash).

Purpose of Carbohydrates: Carbohydrates are divided into two types: Simple and complex. Simple carbs are short chains of sugars, which get broken down by your body easily. They typically come from sweet sources (candy, fruits, Gatorade). They don’t provide as long term sustenance as do their complex counterparts. The only time you should have simple carbs is some fruit for breakfast, or an isotonic drink after your workout with a protein shake (this is known as your post workout meal and is VERY important). Complex carbohydrates are longer chains of sugars, which last a longer time in your body and provide more fulfillment, since you will be waiting between 2-3 hours in between meals. Complex carbs are typically NOT sweet (pasta, rice, potatoes, bread, etc).

Fat: Canola oil, olive oil, Udo’s Choice Blend, 1 small avocado, NATURAL peanut butter (check that the ingredients are just peanuts and salt; NOTHING else), almonds. (You can spray your pans with PAM, which will be much better than putting oil in there. . .it is thinner and won’t stick to you like the oil). The oil should preferably be taken orally instead of used with your cooking, as cooking changes the way it works with your body.

Purpose of fat: If you don’t give your body a certain source of calorie, it will go into ”starvation” mode for that food and will hold onto it. If you don’t eat enough fat, your body will HOLD ONTO fat, instead of burn it. Therefore you should be eating small amounts of fat throughout the day (no more than 809 in a day); to make sure that your body knows you are getting some, and then it will release excess fat into your bloodstream a lot easier. Also, unsaturated (healthy) fats are good for your heart and help a lot of other metabolic processes. Drink as much water as you can ALL day. It will only help you to drop water weight, by urination. One would think that drinking water would make you hold onto water, but it will ONLY do that if you eat T00 many carbs, or too much junk food. Otherwise, the purpose of it is to FLUSH salt and excess water from under your skin, thereby INCREASING definition. Remember this, and drink water all day!! Just make sure that you take a multi-vitamin, because when you urinate, you are excreting your minerals, which need to be replaced. Drinking a lot of water with the dandelion root will help you lose water weight more quickly. Green tea will help also. I drink a LOT of green tea, and it does wonders for your organs, body, mind, and helps to get rid of excess water weight. It is full of antioxidants which help light cancer.

Late night eating: this is one of the most important parts you must understand. The purpose of your time after 8PM is to maintain a low blood sugar level, in order to go to bed with little glycogen in your system. This means having NO Carbs late night, so that you can go to bed and burn fat while you sleep. Then, when you wake up and do cardio, you will be burning MORE fat!

Here are foods to have late night, if you are hungry (Try not to eat anything that’s not on this list): PLAIN air popped popcorn with NOTHING on it, your choice of protein (chicken breast, turkey, steak, fish, or egg whites). And of course you can have big huge salads (no heavy dressing, just balsamic vinegar, and garlic powder, lemon juice, garlic salt, a little canola or olive oil etc.) Just STAY away from the carbs!!

Very Important: I cannot stress the importance of this enough, If you can ditch the late night carbs, you will see AMAZING results.

Structure of your Meals: Your meals for one week will consist of 1 serving protein and 1 serving of carbs for your first 3 or 4 meals. If you have anything else after those 4 meals, it should just be light protein and salad (no carbs). Keep your carbs earlier in the day, AFTER your cardio preferably. For those of you who can’t do your cardio on the morning, it’s Important to get cardio in later on in the day to burn that stored glycogen.



James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


Disclaimer

This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.


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