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Amazing Health Benefits of the Common Potato


Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. These health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, and manage diabetes. They strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and aid in eye care.Health Benefits of Potatoes

Health benefits of potatoes include the following:

Promote Weight Gain

Potatoes are primarily made of carbohydrates and contain very little protein. This makes them an ideal diet for lean and thin people who desperately want to put on weight. [3] The vitamin content includes vitamin C and B-complex, which also help in proper absorption of carbohydrates. That is one of the reasons that potatoes make up a large part of the diet of sumo wrestlers, as well as many other athletes who need large energy reserves in order to compete!

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Easy to Digest

Since potatoes predominantly contain carbohydrates, they are easy to digest and they also facilitate digestion. [4] This property makes them a good diet for babies or for those who cannot digest hard food, but need energy. However, remember that eating too many of them on a regular basis may cause acidity over time. Potatoes also contain a considerable amount of fiber or roughage, which is more in raw potatoes and cold ones than boiled or hot ones. This stimulates peristaltic motion and increases secretion of gastric juices, which eases digestion and prevents conditions like constipation while protecting the body from serious conditions like colorectal cancer. Fiber is also connected with scraping cholesterol out of the arteries and blood vessels, thereby improving heart health.

Skin Care

Vitamin C and B-complex, as well as minerals like potassium, magnesium, phosphorus, and zinc, are good for the skin. [5] Apart from that, the pulp obtained from crushed raw potatoes, when mixed with honey, can work well in skin and face packs. This even helps cure pimples and spots on the skin. Again, this pulp, if applied externally on burns, provides quick relief and faster healing. Smashed potatoes and even water in which they have been washed are very good for softening and cleaning dark skin, especially around the elbows.



Treat Scurvy

The vitamin C present in potatoes can help prevent this disease, caused by a deficiency of vitamin C. [6] It is characterized by cracked lip corners, spongy and bleeding gums, and frequent viral infections. Although it is not found in first and second world countries as they have a ready access to vitamin C, it still exists in certain nations of the world, so the prolific presence of potatoes helps with this problem.

Treat Rheumatism

There are two parts to the effect of potatoes on this condition. Vitamins like calcium and magnesium help provide relief from rheumatism. Also, water obtained from boiling potatoes can relieve the pain and inflammation of rheumatism. However, due to high starch and carbohydrate content, they tend to increase body weight which may have adverse effects on rheumatic people.

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Reduce Inflammation

Potatoes are very effective in reducing inflammation, both internal and external. [8] Since they are soft, easily digested, and have a lot of vitamin C (a very good antioxidant that repairs tissue wear and tear), potassium, and vitamin B6, they can relieve any inflammation in the intestines and the digestive system. They are a very good dietary element for those who have mouth ulcers as well. Therefore, people who suffer from arthritis and gout can use potatoes for their anti-inflammatory impact. However, potatoes can add to weight gain, which exacerbates these conditions, and are commonly eaten with meat and other rich foods that make gout worse, a fine balance must be struck.

Prevent Cancer

Certain types of potatoes, particularly red and russet ones, contain high levels of flavonoid antioxidants and vitamin A, like zeaxanthin and carotenes, and they can protect you against many types of cancer. [9] Also, a study at the Agricultural Research has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumor properties. Finally, the high levels of vitamin A and C, both have antioxidant properties that can protect your body from the devastating effects of cancer.

Lower Blood Pressure

Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, diet, and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes and can be used to relieve high blood pressure due to tension. [10] They can also treat indigestion due to an abundance of vitamin C and fiber within, but they should be avoided if the high blood pressure is a result of diabetes. The fiber present in them is helpful in lowering cholesterol and improving the functioning of insulin in the body, which aids in the lowering of blood pressure. This is because there is a direct relationship between blood pressure and the glucose level in the blood; insulin helps regulate that glucose level. Furthermore, the potassium found in potatoes (46% of daily requirement per serving) lowers blood pressure, since it functions as a vasodilator.

Proper Functioning of Brain

Proper functioning of the brain depends largely on the glucose level, oxygen supply, various components of the vitamin-B complex, and certain hormones, amino acids and fatty acids like omega-3. Potatoes cater to almost all the needs mentioned above. They are high in carbohydrates, and thereby maintain good levels of glucose in the blood. This prevents the brain from letting fatigue creep in and it keeps your cognitive activity and performance high. Next, the brain needs oxygen, which is carried by the hemoglobin in the blood; its main constituent is iron.

Potatoes contain iron as well. Therefore, they help deliver oxygen to the brain as well. There are a wide variety of vitamins and minerals in potatoes that positively affect the function of the brain, including phosphorus, zinc, and the B complex vitamins. The vasodilating properties of potassium have also been connected to stimulation of brain function due to increased blood flow to it.

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Prevent Heart Diseases

Apart from the vitamins (B-complex and C), minerals, and roughage, potatoes also contain certain substances called carotenoids (lutein and zeaxanthin). Carotenoids are beneficial for heart health and the functioning of other internal organs. Again, since potatoes raise the glucose level in the blood and their over-consumption may cause obesity, which puts pressure on your heart, you must be careful about how often you use potatoes for this health benefit. This method of preventing heart diseases is not recommended for obese people or diabetics.

Treat Kidney Stones

Kidney stones, also known as renal calculi, are caused mainly due to increased levels of uric acid in the blood. In such cases, foods high in protein should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as spinach, raw plantain, black grams, and certain beans, which drastically increase the level of uric acid in the blood. Iron and calcium also contribute to the formation of stones. Potatoes are rich in both of these so logically, they wouldn’t fit in as a preventative measure for kidney stones, but they also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for the treatment of renal calculi.

Treat Diarrhea

Potatoes are an excellent component of an energy-rich diet for those suffering from diarrhea since they are easy to digest and contain mild roughage. [14] However, eating too many potatoes can cause diarrhea due to the excessive ingestion of starch.

Potatoes are one of the richest sources of starch, vitamins, minerals and dietary fiber. 100g provides 70 calories, however, they contain very little fat (just 0.1 g per 100g) and no cholesterol. The dietary fiber in potato increases the bulk of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and there by lower plasma LDL cholesterol. Additionally, the rich fiber content also helps protect from colon polyps and cancer. Potato is considered a reliable source of carbohydrates in diabetics. Fresh potato along with its skin is a good source of antioxidant and vitamins. Red potatoes contain a good amount of Vitamin A, and antioxidant flavonoids like carotenes and zeaxanthins. A recent study suggests that flavonoid antioxidant, quercetin present in potatoes contain anti-cancer and cardio-protective properties.

Organic Food or Not?

Wondering if Organics is a better choice (Find out here)



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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