This diet has been developed by Dean Ornish M.D. who claims that through Spectrum based lifestyle and diet programme you can lower the risk of prostate cancer, lose weight and keep your body in shape. The only thing you need to do is see where you stand in the Spectrum and make the necessary changes in accordance to that. The Spectrum based way of life includes not only more nourishing but also regular exercises, stress reduction and meditation.

There are no rules, no forbidden foods and no reasons to feel guilty when you follow this diet. There are just instructions for you to understand where are you standing and encouragement to make the health changes. As it is popular to claim that Diets don’t work the Spectrum works through the gradual approach towards healthier lifestyle that is just the opposite of the hard to follow diets.

Dr. Ornish has found that pleasure is a stronger motivating factor that guilt so he complied a long term programme that is based on the happiness of looking and feeling better and not on the fear of dying.

The diet combines your individual genes, needs and preferences. If for example your goal is to lower your blood pressure you choose such foods that are closer to the healthiest part of the Spectrum for about a month than you check your blood pressure again and compare the results.

Trials and errors will help you understand where is the place in the Spectrum you need to be. In accordance with your goals you determine how fast and far you want to move towards the healthier part of the Spectrum. The closer you come to the healthier end the better you will look and feel.
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What are you allowed to eat?

In this diet you can eat everything you want but up to a certain extent. For example if you want to lose weight, lower your blood sugar or stop chronic disease you should choose more healthier foods and less unhealthier ones.

Foods have been distributed in four groups ranging from healthiest to least healthy:

Group 1: fruits, fresh vegetables, whole grain foods, legumes, skimmed diary products, egg whites, soy products

Group 2: avocado, nuts, seeds, oils, stewed fruit, low fat diary products, decaffeinated drinks

Group 3: sea food, processed carbohydrates, concentrated sweeteners, oils rich in saturated fats, margarine, dough food, sweets, cakes

Group 4: red meat, yolks, fried foods, hot-dog, offal, butter, cream, tropical oil

The closer you are to Group 1 the more health benefits can you get from food. In case that you already eat healthy food, then you can make just some slight changes. On the other hand if you eat only foods from Group 4 you need to make bigger changes. Natural and not processed in any way foods are preferred. Forbidden foods are actually allowed in small quantity but the size of the serving should be monitored in a way that satisfies your needs but does not involve accumulating fats, calories or sugars.

About Nutrigenomics

One of the principles of the Spectrum diet is nutrigenomics which is a developing science on how food interacts with genes and reflects on our health. Each of us has a unique set of genes that react in a specific way to environment and food ingredients. For example some people can eat whatever they want without putting on weight while others need to be much more careful.

That’s why if for instance you try a low fat diet there will be no effect but the low carbohydrate diet to be the perfect one for you. That way through the choice of the right and healthy food you can redirect your genes towards better health. Even if you are predisposed to weight gain or Type 2 Diabetes that doesn’t mean that you need to put up with these conditions.

According to the author everything you do including the things you eat, your psychological activity and your emotions interact with your genes and the way they express themselves. Disease is the result of badly expressed genes.

Advantages of the diet:

* easy to achieve
* based on scientific research
* offers alternative solutions if certain type of food does not have any results

1. They ALWAYS suggest a meaty dish- such as grilled chicken or turkey or something to that nature. That is NOT very helpful to an on-the-go vegetarian.
2. They almost ALWAYS suggest ordering steamed vegetables- EW who EATS steamed vegetables! No offense, that’s nasty and whoever is “cooking” steamed vegetables clearly does not know how to cook very well.
3. They almost NEVER suggest altering orders that are on the menu. Majority of restaurants are usually happy to accommodate vegetarians and healthy eaters- trust me i do at even NYC diners!

Eating out isn’t always fancy- especially when you’re a student living on a budget. SO that usually means frequenting chain restaurants or settling on a place that all your friends agree upon. Don’t worry there are STILL healthy vegetarian options available for these situations and that is exactly what I’m going to discuss.

Last night my parents went to CPK- California Pizza Kitchen and I am a BIG fan of this restaurant. Ok, aside from the horrible service and random objects in your food (happened to my friend), CPK offers a GREAT variety for vegetarians- and they’re all generally healthy! My favorite is the Tostada Pizza, which objectively looks VERY unhealthy. But I’m gonna show you how it can be turned into a healthy and scrumptious pie! Ok this is what the menu says:

Southwestern black beans, Cheddar and Monterrey Jack cheeses topped with chilled shredded lettuce, and crispy tortilla strips with our homemade herb ranch dressing. Served with a side of homemade roasted tomato salsa. Also available with grilled lime chicken or grilled steak.

So basically how I order is by saying:

-light on the cheese
-ranch dressing on the side
-no tortilla strips

That way I can manage how much dressing to put, which you don’t really need a lot of, just a few drops and you still have the strong cheddar flavor, without the excessive amount or fat and calories! Also, the tortilla strips are yummy, but unnecessary (I think at least) because 1 tortilla CHIP not a strip has 1 gram of fat, and frankly the pizza taste awesome to me without it!

All eatables contain enzymes that greatly assist in digestion and food absorption. These contain a balanced amount of nutrients essential for healthy living. When food is cooked, the act of heating destroys the nutritional value of food items and also renders it toxic. Eating more of such cooked food can also cause toxicity in the body. On the other way round, when uncooked food is consumed, it enables to detoxify human body and also helps heal many health issues.

The raw food diet is absolutely Trans-fats free with a low sodium content and high percentage of potassium, magnesium, and fiber. With these essential nutrients it’s easier to fight even the most killing and deadly disease.

There are many key advantages of eating raw diet. Many people in the present day have adopted this form of food habit because of various reasons. Numerous health benefits are one of the key significance of increasing demand of raw food diet. With this people experience improvements in their physical and mental health. It also provides more energy, supports weight loss, and strengthens the immunity. These foods are naturally flavored and therefore there is no need to add any spice or condiment that hamper the proper functioning of the digestive system.

Eating raw almonds can lower cholesterol and raw honey enables to improve athlete performance. Carrot juice and dates help quench the desire of sweet fruits and some raw bars prove to be a perfect substitute to chocolates and candy. Raw dairy products like unpasteurised milk and raw cheese are also beneficial to health in many ways.

Another important advantage of eating raw diet food is energy efficiency. As the food is not cooked, electricity, heat, and gas are tremendously saved, eventually saving the environment. Apart from this trees and oil reserves are also saved as no paper or plastic is need for packaging of processed food. It also helps save lot of money spent otherwise on vitamins, pots, doctor bills, drugs, and health insurance.

The leading causes of heart attacks and heart disease are stress and a bad diet. Bad diet has contributed to the growth obesity cases in the United States. There are over 60 million cases of obesity among adults and over 9 million in children. Obesity cases continue to grow in the continental United States and this trend is crossing over to other countries and cultures as well. Obesity leads to high blood pressure which in turn contributes to heart disease and heart attacks.

New ways of dealing with this rising epidemic are coming out of the woodwork. Gastric Bypass is a means where people dealing with the disease can curb their desire to eat by limiting the capacity of food they can take in. Diet pills have also improved since they have come out and now offer lesser side effects. However, these do not solve the problem. They only alleviate the symptoms. The only true solution to this problem of heart disease is a life change which involves a better diet and a sound exercise plan.

One change that one can make is by eating out less. Home cooked food is healthier because you get to control what goes into it. One added benefit is that preparing your own meals also gives you savings.

Even if you prepare your meal on your own if you do not put in the right things, you will not get healthy. However, sometimes, it is not about what you put in but more about what you do not put in. Try to eliminate fatty items from the food you cook. Choose leaner cuts of meat. Choose healthier oils like vegetable oil and olive oil instead of butter and Crisco.

Removing fatty foods is only the first step. It is also important to add in healthy items to your diet as well. Garlic is a food item that has been proven to lower blood pressure. Garlic is not only good for you, it tastes good as well. Lemongrass is also an herb that works well in lowering cholesterol.

Vegetables are also important in a healthy diet because it is jam packed with beneficial vitamins and minerals. It is also a good source of fiber which in turn helps the digestive system process food better. Studies show that a good digestive system allows for better absorption of nutrients as well as a better excretion of waste and toxins.

Food Supplements and other over the counter drugs can help a person get the necessary nutrients they are missing. There are also alternative drugs that lower cholesterol and in the process guard against heart disease and heart attacks.

Heart disease is a serious concern, especially with a growing number of cases around the world. The disease does not choose who to affect but it often happens to people with families. What happens to these families when their loved one is taken suddenly?

Guess what? Here’s a recipe for very low fat peanut butter cookies. And when I say low fat, I mean low fat. I used a product that has 85% less fat calories and uses a chemical free process, preservative free and to top it off no artificial sweeteners. I love that fact because I try to eat organic, workout and overall try to be health conscious. Nobody likes to feel deprived and you no longer have to.

Regular peanut butter contains approximately 190 calories in two tablespoons with 145 from fat and can you believe this, only 55 calories, 25 from fat in this kind. The process involves roasted peanuts that have 75% of the oil removed and then it is ground into a tasty powder. It can be used in baking, for camping and reconstituted for even more uses. I have found a way to get my fix using this very low fat peanut butter cookie recipe without all the calories.

Preheat oven to 350 degrees. Line 2 baking sheets with parchment paper.

Ingredients:

3 1/2 oz Sugar
3 1/2 oz Packed light brown sugar
1 Egg
1 tsp Vanilla extract
1 tsp Baking soda
1/2 tsp Salt
2 Tbsp Dark corn syrup
1/4 cup Water
1 cup dried peanut butter
6 1/4 oz Whole wheat flour

In a medium-sized bowl, cream together both types of sugar, egg, vanilla, baking soda, salt, corn syrup, water and PB2. Beat until smooth. Add flour, beating until mixture is well combined. Dough will be very sticky. Drop tablespoon-sized balls onto prepped baking sheets. Press top of each cookie with a fork to make parallel lines; flattening cookies to about 1/3 to 1/2 inch thick. Bake cookies for 10 minutes, reversing pans midway through (top to bottom, bottom to top). Remove from oven, and transfer to a rack to cool. Makes about 30 cookies. Enjoy!

Whether or not you believe consuming fructose free foods will improve or make no difference to your health, one fact is that sugar is high in calories and too much can be detrimental. So what can you do? For starters you can make small changes to your diet by knowing where to purchase organic foods with natural ingredients and less sugar. A great place to buy inexpensive organic food is Trader Joe’s.

Some people have the impression that stores that sell organic foods have high prices. Many items at Trader Joe’s that are fructose free such as syrup, salad dressing, bread, juice and ice cream often cost less and some are approximately the same cost as non fructose free foods at popular supermarkets.

Trader Joe’s also carry a wide variety of items like meats, produce, dairy, breakfast, baking, snack, and dessert products that are nutritious and also tasty. As America is becoming a society that’s more green conscious in how we affect the environment, it is important not to exclude the foods we eat since this is a major part of out lives.

The first step in making healthy smoothies for weight loss is to purchase a blender. Blenders are not at all expensive, although the exact cost will depend on what particular model you purchase. Be sure the blender you purchase is good quality and that it can blend ice or frozen cubes of fruit. Not all blenders can blend ice; in fact, many blenders break if you try to blend ice or frozen foods too often. It is important to ensure the blender you purchase is sturdy and good quality.

Next, choose fruits that you like and would enjoy eating. Pretty much any type of fruit is suitable for making smoothies. You will then need to cut the fruit and store it in the freezer; an alternative to this is to freeze the plain yogurt instead. Do not freeze both ingredients, only one.

Slim smoothies are made by blending the fruit and yogurt together. How much fruit and yogurt is added to the smoothie depends on your tastes. Some people like more fruit, while others prefer less. Some people add less yogurt and more ice, while others do not add ice at all. Many people also add sweetener, although this is not really necessary and should actually be avoided. Most fruits are sweet enough on their own and a homemade smoothie does not really need sweetener added to it. If you feel the smoothie absolutely must have sweetener, then add a bit of honey, but be careful not to add too much.

Meal replacement lose weight smoothies can also be healthy, but it is important not to use smoothies to replace regular meals too often. Your body does need other forms of nourishment; cutting back too much on regular meals can actually cause the body metabolism to slow and prevent weight loss instead of helping it. However, replacing a breakfast or lunch with a homemade smoothie can be a good idea from time to time.

Avocado smoothies are good meal replacement smoothies. Avocados, while usually considered a vegetable, are actually a fruit, and they are full of vitamins and minerals that are very good for your body. Avocado smoothies will usually need a bit of sweetener, as avocado is not as sweet as most other fruits; however, be careful not to add too much sweetener to the smoothie. Papayas are another particularly healthy fruit and can also make good meal replacement smoothies.

Healthy smoothies for weight loss are delicious and feel more like a treat than a low-calorie snack! Making smoothies at home is so easy if you have a smoothie maker and they are inexpensive too. So why not indulge your taste buds today and make yourself a yummy low-calorie smoothie?

But, it is possible to enjoy a Thanksgiving Feast without the guilt. Try these tips:

1. Whether your Thanksgiving meal is at noon or at night, always eat a healthy meal in the morning to avoid overeating later in the day. Try a bowl of oatmeal with raisins or an egg white omelet with veggies. Arriving at your Thanksgiving meal with an empty stomach will only lead to overeating and guilt.
2. Workout before going to Thanksgiving dinner or if Thanksgiving is at your house, put the turkey in the oven and then jump on the treadmill or put on a workout DVD. Exercise will improve your mood and help you make better eating choices later in the day. Also, if the weather permits, take a family walk AFTER dinner as well.
3. If Thanksgiving is at your home, try for healthier menu options such as removing the skin from your turkey, substitute regular butter and cheese for the low-fat versions, use egg whites instead of whole eggs or try low-fat plain yogurt instead of sour cream. Also, remember to offer several healthier side dishes such as steamed veggies or a green salad.
4. If Thanksgiving dinner is not at your home, offer to bring a side that you know will go well with your diet. That way you will know that there will be at least one item on the menu that you can eat. Offer to bring a veggie tray, steamed carrots or a big green salad.
5. Drink plenty of water to stay hydrated and keep your stomach full. Avoid caffeine and alcohol that can dehydrate you and cause you to overeat.
6. Remember portion sizes. A serving of turkey should be no larger than the palm of your hand. Opt for a small spoonful of high-calorie foods such as candied yams or cranberry sauce and pile your plate high with foods like fresh fruits and vegetables. When it comes to dessert, only enjoy one small helping of your favorite or opt for fresh fruit instead.

Remember, food does not need to be the main focus of your Thanksgiving. Thanksgiving is about enjoying friends and family and being thankful for all the many blessings throughout the year.

As you may be aware, wheat grass juice has become immensely popular in the last years as a detox tonic. Many people report significant weight loss benefits, as well as general health improvements after drinking the juice for a period of several weeks. It really is the ultimate natural antioxidant and nutrient shot.

Commonly, the juice is drunk in shots of 30 mL. This is only a very small amount, and is the first reason why a manual juicer is the best way to make this juice at home. It only takes about two minutes to make this kind of quantity by hand, and it really isn’t very hard. Sure, an electric juicer might be able to make the same amount in half this time, but why bother? An electric juicer is larger and more complicated to clean, and will invariably take you longer to disassemble, wash, dry, reassembled and put away again. This is not to mention the inevitable tangle of power cords in the kitchen!

Then let’s consider the purchase cost of a hand juicer compare to electric one. A good quality stainless steel hand juicer can be bought for approximately $40, while an electric juicer capable of handling the grass (and not all juicers can – you generally need specialised one) will easily cost upwards of $150. This is clearly a significant cost saving, and as mentioned above you are in fact getting a more effective tool.

So if you are seriously considering adding wheat grass juice to your detox, or weight loss diet, make the smart choice – buy a manual juicer machine instead of an electric one. In addition to the above points, a hand juicer is likely to be a very long-term investment, that you will not break down or wear out and you will still be using in five years or even 10 years time.

The health benefits of soy have long been known, but it’s only been quite recently that they’ve been tapped away from the health foods market and pushed a little more towards the supplements market. This transition however is completely understandable because their numerous health benefits can help those who are trying to achieve the perfect body as well as perfect health. To start with they’re highly nutritious with lots of vitamins and nutrients, but this wouldn’t necessarily contribute to the perfect body – unless they were high in proteins. As you’d expect not only are they high in proteins, but more specifically they’re high in essential amino acids.

Essential amino acids are vital to the body for growth and repair but cannot themselves be synthesized internally – instead they must be gained from an outside source. When you’re growing muscle you need to not only have lots of protein, you need a variety of proteins as well as lots of energy to build it. This is why soy protein supplements are so highly sought after, because they contain a unique mix of proteins as well as usually being mixed with energy containing powders.

So for example you could buy soy protein powder, which you’d mix with milk to create a milkshake with. They come in a variety of different flavors with the usual being chocolate, vanilla and strawberry – and part of the reason there are these flavors isn’t just so they taste great it’s so they have a decent amount of calories which helps to build the muscle with the protein contained in the soy.