Building My 4-Hour Body via The Slow Carb Diet

I am returning home to New York after a six-year absence and would like to dress in something other than a muumuu. I feel as though I am always on a diet, but strangely enough I have gained 15 to 20 odd pounds since this time last year. I stumbled on The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman when (in a moment of panic and desperation) I Googled “lose 20 pounds in 30 Days”.

“So Denise” (you might ask) “do I really believe that I can lose 20 pounds in 30 days?”
And I would respond “I dunno Sunshine, but I’m sure as heck gonna try.”

Today was day one of thirty. I woke up at 5:30 and did the Monday walk from the Leslie Sansone: Ultimate 5 Day Walk Plan. I had 2 eggs, black beans, salsa,zucchini and squash for breakfast. I omitted the eggs and did salmon for lunch. And I have a class with Jordana over at Discipline Pilates this evening.

My end goal is 30 pounds, 16-20 total inches, and getting off my BP meds (I believe it can be done, some say it can’t).

Wish me luck! And if I have time I’ll tell you about the book next post.

And if you’ve tried the plan, tell me about it, I’m all ears!

Maybe It’s Time To Come Clean


It’s not what you think, I’m not going to reaveal any affairs with Ashton Kutcher or even Denzel….

A few weeks ago I received an email from Diane at Dr Natura, asking if I would like a free sample of their product. Well if you know me and my love of “free” anything then you probably already know what happened next. When the box arrived I was impressed by the fact that there were two 30-day supply boxes of Colonix, their cleansing product.


After reading the instructions I will admit to being disappointed that the box did not also have some Toxinout, since it is included in the daily schedule and has a product that protects your colon from the stress caused by laxatives.



Here is the information on Colonix from the Dr Natura website:

  • The Colonix® Intestinal Cleanser is a fiber supplement that cleanses the colon of accumulated toxic build-up. Colonix contains both soluble and insoluble fiber and it keeps the digestive tract from getting clogged up with mucus, toxins and metabolic waste. It helps to keep the colon clean and waste matter moving freely and efficiently by creating a spongy, gelatinous mass in the bowels. By swelling and absorbing fluids, it breaks down and moves toxic waste matter stuck in the folds and crevices of the colon.
  • The Paranil capsules contain 18 detoxifying herbs that have been successfully used for many years by naturopaths and other health professionals to purify the colon and liver. It is powerful yet safe and well tolerated by adults.
  • The KleriTea herbal tea for Regularity and Detoxification works in synergy with the Colonix fiber by ‘kick-starting’ bowel movements in the morning while maintaining regular movements during the day. It has a crucial role in assisting in the detoxification process. It also has a soothing effect on the nervous system, making it an ideal beverage before bed. It contains no caffeine.


Diane asked me to try the product and write about it on my blog. I thought that was a little bit risky, I mean – what if I hate it? Or it doesn’t work for me per the 2000 testimonials on their site? But I also think that it’s the kind of move that you only make when you believe in your product.   I am starting the program in earnest today (I have used the tea in conjunction with my Flush and gotten some awesome results) and my only fear is that I can’t do the tea each night because I won’t make it to work each morning.


I will report back in a week or two about my results.  


Have you tried Colonix or Toxinout? Did they help the problem you were attempting to solve?


To learn more visit, and no, I am not a rep of the company nor am I acquainted with anyone who is.

Yes,You Can Lose Weight and Get Healthy Eating Real Food

Cheddar cheese cubes at the Public tasting eve...
Image via Wikipedia

This blog dances around the theory that everything you need has been or will be provided for you. So while I was surprised when Mamapedia invited me to the “Get Real About Health” webinar recently, I shouldn’t have been. The webinar was sponsored by the California Milk Advisory Board in celebration of National Dairy Month (which is in June) and centered around two major topics :

1. Eating real (good) food for health , weight loss and pleasure

2. Debunking commonly held myths about dairy

Before I get into the details, let me tell you why this was Kismet for me. I have spent the past couple of years coming to the realization that I don’t want to spend the next 30 years  the same way that I’ve spent the last 30 years, namely dieting and failing (the fail part being where you fall off the wagon for whatever reason and gain all the weight back). I  know that I like food, I  have a husband who is a mahvelous cook and likes to experiment in the kitchen – this sucks when what he has whipped up looks and tastes great but “isn’t on my diet”.   At any rate I decided that:

1. Life is too short to deprive oneself

2. There has to be a way to lose weight and stay healthy when you’d rather be crocheting than exercising

3. Given 1 and 2 I will still lose the weight I want to (in time for  my son’s wedding in July)  and keep it off

That brings us to “Real Food Has Curves: How to get off processed food,lose weight, and love what you eat” the 18th book by food authors  Bruce Weinstein & Mark Scarborough. Mark and Bruce pointed out that milk ( which we all tend to avoid don’t we?) and dairy products are “fabulous” real food, which is what you want to incorporate into your diet because when food tastes better we are satisfied much more quickly and for a longer period of time. Furthermore, people who spend more time thinking about and shopping for food, actually weigh less than those of us who find this a mindless/tedious exercise.

“Real Food Has Curves”  presents a simple 7 step program:

STEP 1: Learn The Secrets To Satisfaction –  In this first step you will train your palate to taste your food. One of the reasons we overeat is because we crave satiety, pleasure and taste. The authors recommend that you put your fork down between bites and really enjoy what you have put in your mouth.They discussed the “chewless” society we have become (of course I just inhaled a slice of buttered toast while typing this and will be hungry again in the next 15 minutes or so). Satisfaction also involves eating good real food – for example in my house we only use butter, seriously, it’s a whole different taste game.  Little bit of science from the authors:  Taste is one of the only senses that connects to memory cells – so taste is measured by past experiences and food memories are connected to pleasure centers in brain.  When you begin to eat real food you will find that it has ” layers of flavor”, the more processed the  food is the flatter the taste will be. It is the layers of flavor that help us to feel satisfied, sice “satiety comes from multiple tastes and textures in a dish”.
Test this theory – splurge on real ice cream  or try my my personal favorite a really good apple sliced and combined with slices of  real extra sharp cheddar cheese.

The authors suggest that we are afraid of food  becaus ewe mistakenly believe that it is an  ‘either/ or’ proposition. Real food does not have to be organic veggies and fresh home made tomato sauce; but do “take your glasses to the supermarket” so that you can read labels and compare ingredients, because there is “real” food that is also convenient.

Why did your last diet fail?  You probably think it’s your fault. Bruce and Mark say that is just not so. Diets fail because we are not motivated by deprivation – we are motivated by pleasure. [imagine that!] They sugggest that we slow down and  focus on our meal, spend more time at the table, and  spend more time shopping and selecting good real food.For example: if you are at the mall and want to have a cookie , then have the cookie but do it right – sit down, relax order a good coffee and the best cookie and savor the tastes and flavors, don’t wolf it down on the way to the next store – eating should be an event. I once worked with a woman who brought her own dishes ,silverware and table linens to the office everyday – she made lunch an occasion.

STEP 4 – DETOX YOUR PALATE FROM USELESS SALT, FATS, AND SUGARS – meaning if you are going to have fats anyway go for olive oil or butter which are much more flavorful than canola or margarine. Use real brown  sugar instead of Sweet and Low or Stevia.  Agave, by the way is real sugar and is recommended.
STEP 5 – TAKE THE LONG VIEW –  Don’t try to change your world, your life, or your kitchen in one fell swoop. Try one new thing a week – a new  way of cooking a vegetable or a new spice,meat or vegetable. I recently discovered turnips which I use in lieu of potatoes.
STEP 6 – UPGRADE YOUR CHOICES – but don’t go over budget trying to afford your upgrades. Use online coupon sites. The California Milk Advisory Board website has a couple of coupons that you may find useful.
Step 7 – TREAT YOURSELF WELL – enjoy real breakfasts and make desserts with real dairy products and real sugar. Eat food that is made of this earth and gives you pleasure.

Finally a few facts about MILK:

1.  Drinking milk does not cause early puberty(excessive weight triggers early puberty). Today’s girls drink less milk than their mothers did , on average girls need 1300mg calcium daily.
2. People tend to misdiagnose themselves with Lactose Intolerance .But it is far less common than believed. Get yourself tested if you think that you may be lactose intolerant. Try eating  yogurt to test tolerance, move on to other forms of dairy but be sure to take with other foods. Eat a little dairy often rather than a lot of dairy less frequently.
3.  Children who drink a lot of milk are not fated to be overweight.
4. Organic milk  and  regular milk are both equally nutritious.
5. Dairy foods are easy natural sources of calcium – you would have to eat 8 cups of raw spinach to get the same amount of calcium in one glass of milk or a cup of yogurt etc.
6. Milk is primary source of Vitamin D in  the American diet – 4 glasses of milk per day(400 IU)  helps prevent some cancers etc.  Get 10-15 minutes of sunlight to allow vitamin D synthesis (more if you are darker, less if you are lighter).

Visit the California Milk Advisory Board to learn more about how real dairy products can help you and your family to be healthier.

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Want To Make New Year Resolutions That You can Keep?

2010Do you realize that New Year’s Resolutions are the number one way to consistently set yourself up for failure? It probably starts with the fact that we can never have just one (resolution that is), there’s always two or three things that we feel need to be done or done better in the New Year.

Why is that do you think? Did you (your life, your clothes, your health, whatever) really suck that bad in the old year that you need to make a list of ten things to change right now or die trying? And sure you may get  to scratch one thing off the list, but what about the other 9?  Come to think of it – why are New Year’s Resolutions usually the same from year to year? Isn’t that kinda creepy in a Groundhog Day sorta way?

When my children were young I started Christmas shopping in January. I was able to buy presents for just about everyone (including extended family and  employees) without taking out a bank loan to pay for it all.  My strategy was simple, buy a few  presents each month – out of season and at a very low price. In December I would buy each child one “it” gift like a cabbage Patch kid or Teddy Ruxpin.

I think that we would all be more successful in our personal make0vers if we applied a similar strategy. Need to blog more? Start today, create a stockpile so that you will have posts that you can schedule well into the year. Want to quit smoking? Smoke one less cigarette every day or week  for the rest of the month, you may find that you’ve already quit by New Year’s.

Weight loss and fitness are huge and one or the other will probably appear on your resolutions list.  People often say that they need to lose the weight that they gained during the holiday season or need to get back into the fitness routine that they neglected during the holiday season. Don’t blame the holiday season for the bad habits that you let yourself fall into because it’s the holidays.  Get your fitness in when and where you can – 10 minute walk after lunch, hit the weights for 10 minutes after dinner (or do this free  boot camp workout)

Believe me, I know how  hard it i s to say “No” to all the Christmas cookies and other goodies at work and at home.  That’s why  I used  Cheat on all of my Thanksgiving food, I just sprinkled a little bit on everything and it absorbed 25% of the calories that I ingested.  For example if I ate 5000 calories then the Cheat helped me to eliminate 1250 of those calories.  A good strategy would be to enjoy all the holiday goodies and use a little Cheat when you do.

Bottom line – whatever your New Year’s resolution – to see more clearly, love more dearly, follow more nearly – don’t wait for January 1st, start now and do it day by day  to ensure success!

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It’s Fall – Let’s Eat!

Bowl of chili with sour cream and cheese
Image via Wikipedia

My oldest child is 30, and I don’t think there has been one moment in his lifetime whe I wasn’t on a weight loss diet or doing some fitness routine or both. I remember back in cave man days when we didn’t have VCRs and one had to exercise with Jack Lalanne or do exercises from a book; I would wake up at 4 am to get a workout in (yes seriously, from a book!) before heading to work.

I had my two oldest while I was in the Marine Corps and in each case I had 4 – 6 weeks to get back into that uniform and in good enough shape to pass a PFT (physical fitness test). After the birth of my first I waited one week or whatever it was and headed home to Mommy with baby in tow. She would promptly put me on a diet  and I would get up every morning and run around Holy Cross Cemetery  (Beverly to Schenectady, over to Snyder and down to Brooklyn Ave and back to Avenue D) at least once. I remember  that about a year after my second child was born I weighed 128lbs, I was of course disgusted and went on the very restrictive Hamptons Diet and wore one of those rubber things around my waist under my uniforms (well my cammies anyway).

As you can probably guess,  I have been alternating between avoiding  food altogether and bingeing  on the foods I love. That is just tiresome and now that it’s fall I am ready for some good eats – creamy soups, halloween candy, Thanksgiving dinner, and all those Christmas cakes, cookies and candies. This year I am armed with a product called Cheat (read about it for yourself here) and a determination to not deny myself anything while I eat just enough to satisfy the craving.

Today I made one of my favorite desserts (it probably cost less than $3, that’s why I say “cheap”), you can fancy it up for family gatherings by adding sour cream to the cream cheese, and topping with fruit. I also considered putting caramel in the bottom before the filling, and maybe some on top after chilling:


1 ready made graham cracker crust
1 (8 oz.) cream cheese
1/2 c. sugar
1 (8 oz.) Fat Free Whipped Topping

Blend cream cheese and sugar together until smooth. Fold in Cool Whip. Again, blend until smooth. Pour mixture into ready made crust. Chill at least 2 hours.

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Six Tips For Steady Weight Loss

weightloss1. Follow your plan to the best of your ability. Weight loss is like network marketing – being persistent and consistent (aka small actions compounded daily) will get you to your goal a lot faster than sporadic fad dieting.

2. Speaking of sporadic fad dieting,  people who have trouble losing weight are sometimes the same people who cannot finish what they start.  So if you’re going to lose weight, then you have to stop being a quitter.

3. If you cannot exercise  (though honestly, unless you are bedridden, why can’t you move something?) then make sure that you are restricting enough calories to create weight loss ( a pound or two a week is best, so eliminate 3500 to 7000 calories per week and you will lose 1 t o2 pounds)

3. Drink filtered water – it  helps to wash away all the debris from the fat that you’re burning. If you drink coffee and tea balance it with the same or more in water.

4. Eat food that you like, and do not deprive yourself. When we  go on a restrictive diet, it creates a scarcity mentality which eventually leads us to that midnight binge on the floor in front of the refrigerator – kind of like the scene in “9.5 Weeks”  but not near as sexy.

5. Remember that a ho-hum diet and a ho-hum workout are going to give you zero results.  That means get off the treadmill (or whatever else you have been doing every day at the same speed and pace) and really pay attention to your diet (try a food log or one of the online calculators). Great progress requires big changes – so shake things up a lot!

6. Stop  preparing to get ready to be prepared to start your diet or workout plan – just do it already. There is no reason to binge the night or weekend before you start – not when there are products like Cheat - and there is no reason to plan your program for a time when you think life won’t happen.  Life is always happening – lunch meetings with dessert, business trips where the hotel has no gym, a project that disrupts your meals or makes you miss a workout. If you’re going to plan then plan to be flexible and prepared for the inevitable – travel with a workout DVD, keep protein bars or shakes at the office and so on.

As always I welcome your input. What’s your diet and weight loss plan?

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16 Ways That You Can Lose Weight For Free

Marine of the United States Marine Corps runs ...
Image via Wikipedia

Diet has become such a dirty word, but let’s remember that diet simply means the “the foods eaten, as by a particular person or group”. Over the years we have redefined the term to the where it now means that if I am “on a diet” I have restricted my food intake or improved the quality of my food products in some way.

I have written a post or two on weight loss because over the years I have become an expert on the subject. I like to think that I can separate fact from fiction and shoot straight from the hip on the subject.

I was browsing through Mamasource and stumbled on this question (or is it a plea?) “Does any one have any weight loss secrets? I was on the biggest loser thing but icant afford that any more so i am on my own. I really need to loose about 150++++ Pounds. HELP!!!!!!!! Please. – J.T.

Fact: There are no weight loss secrets. If you want to lose weight- eat less and move more.

Unfortunately, this would appear to be easier said than done. We are a society of mindless eaters. This means that food goes into our mouths all day long and we are totally unaware of having put it there.  From the kids leftover breakfast to the uneaten portion of our husband’s dinner; we eat when we are happy, we eat when we are sad, we even eat when we are totally numb to any of our feelings.

For J.T. and anyone else wondering how to lose weight on a limited budget, I have compiled this list of tips (many of which I got from plans or books that I paid for) :

  1. Start a food diary. Studies have shown that people who write down what they eat, tend to watch what they eat. After all who wants to write: “polished off the rest of the Thanksgiving turkey just before dinner” . Writing is tedious to some so do it for at least a week just to see where you are and what needs improving.
  2. Move something.  Walk up and down the stairs for 10 minutes after each meal, or walk around the yard or the block, or the living room. Dust off your workout tapes (we all have old workout tapes and DVDs, we just don’t acknowledge their presence in the house) and use one at least 5 times a week.
  3. Quit eating your kids leftovers. The starving kids in China don’t have access to that food and you eating it does not fill their bellies, it only serves to expand your waistline!
  4. Think before you eat. Weight lost is a factor of calories in minus calories burned. You can burn 3500 calories more or eat 3500 calories less or a combination of the two – but the end result will be 1 pound less on the scale.
  5. Read The Hackers Diet by John Walker- why? Because it’s online, it’s free, and he provides all the tools that you need to create your daily meals,  track calories and keep track of your weight forever. And did I mention that it’s FREE?
  6. Eliminate dessert except on special occasions. It’s bad for your teeth, your insulin levels, your skin and so much more.
  7. Drink more water. Note that I didn’t say 8 glasses a day, I just said more. Drink water when you are thirsty.
  8. Avoid laxatives. Laxatives and diet teas are not a viable way to lose weight. Your body is a wondrous and sophisticated machine with built in mechanisms for elimination. Treat it well and it will treat you well.
  9. Eat more food un-processed food  like fresh fruit , vegetables, and beans that you soak and cook yourself (canned pork and beans don’t count). This will help your body with the elimination process.
  10. If you are struggling with your weight now, then chances are your children will also (no matter how painfully thin they are at this point). Set an example for them by cooking healthy meals at home and ordering Chinese take-out and pizza less often.  I actually recommend eliminating take-out night altogether; save eating out for special occasions. Find great recipes that you and your family will love  in the blogosphere at places like Diet Recipes Blog and Cinnamon & Spice
  11. Get tips, ideas and free workouts and workout videos at , and any othe rfitness magazine website you can think of.
  12. Join a fitness challenge on one of the above websites or at Challenges help you to set a goal and stay focused on it, but you always want to add something for th elong term (like The Hackers Diet) because what goes down can definitely creep back on you.
  13. Try the Scarsdale Diet with me if you really want to see results fast. I lose weight slowly but have been able to move my “normal and customary” scale weight down ten pounds.
  14. Our bad eating habits and poor exercise habits are created in our heads.  We gain and lose weight because our mindset is  alittle off-kilter (maybe deep down inside you have some fears about being thinner). Go to the library (it’s free too) and get a couple of books like The Slight Edge, The Power of Positive Thinking, How to Stop Worrying & Start Living etc.
  15. Make eating right and exercising a habit, just another one of the things you do every day like brushing your teeth and taking a shower. Remember that these are little things that are just as easy to ignore as they are to actually do and get out of the way for the day.
  16. Live in the moment, be conscious of what you’re doing. Been sitting in front of your computer all day? Get up and play with your kids, take a walk, play football in the street, park far away from the entrance to the mall or grocery store for a change of pace.

Do you have any weight loss secrets that you’d like to share? Leave a comment, I’m all ears:)

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Online Weight Loss Programs : Get the Help You Need Today

10501881 has a weight loss plan for every lifestyle

First I will update you on my weight loss progress so far – 5lbs gone in week one, pretty cool huh?

Online weight loss programs are a pretty good deal actually. I have tried eDiets and I still like and would recommend them to my friends and readers. I think they are probably one of the best programs.

What I liked about this program is that you aren’t stuck with one diet, you can play around until you find a diet that you can live with – whether its the food, your budget, or you want to switch to get off a plateau.

The workout plans were good too. I was working fulltime back then and I would get up an hour early to get my workout in at home, once I joined a gym, I just printed the workouts and took them with me.  You can customize the workout to your fitness level and change them out once they get boring. You also get really good information from their personal trainer.

There are two other pluses to this program –

  • a very active community where you can plug in to ongoing challenges (a great way to push yourself) and talk to and make friends with others who share your dreams ,goals, and problems.
  • the ability to “talk” to the experts about your mental or physical challenges. The program has a mindset component that is designed to help you figure out your negative behaviors and gives solutions for what you can do to change them.

Overall is a premiere online diet, fitness, and healthy living destination, offering customized diet and fitness plans with innovative support tools. The program has been ranked #1 by, Forbes magazine, and PC Magazine and  is the internet’s premiere healthy living destination. As I mentioned earlier there are over 2 diet, fitnes and healthy living plans that address special needs (they even have plans for diabetics and pople with high blood pressure), has something for everyone – including you, so what are you waiting for?
Oh, and now you can simplify even further by having your meals delivered (just like the celebrities on Celebrity Fit Club!)

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How to Lose Weight Fast: Lose Weight Fast With Me (free, easy and fun!)

118/365 - hearts and barbells.
Image by just.K via Flickr

Are you trying to figure out how to lose weight fast?

Perhaps you want to look good naked for your honeymoon, or get back into your skinny jeans, or just be flirty fine at forty!  The holidays ruined the diet that I was on, and frankly I am not a long haul kind of girl. So I got to thinking about the diets that I have been on that actually helped me to lose weight fast. They had a few things in common:

  1. They were 2 weeks or less in lenght
  2. The food was inexpensive and stuff I was buying for the family anyway
  3. They were flexible
  4. You can see  results quickly

We all know that if you lose weight fast you may gain it back twice as fast, so you have to have a long range goal/plan if you want to take the weight off and keep it off. Additionally, it helps to have a buddy or two that you can diet with.  Well I don’t know your reason for wanting to lose weight fast (and I hope you will tell me), but I just got a consulting gig which means that after

being a stay at home Mom for 2 years and working in sweats and pajamas, I now have to wear clothes that haven’t touched my body since 2006 and guess what?

that’s right I look like Frosty the Snowman in everything that I have tried on. So

My First Goal

is to lose five to seven pounds in the next fourteen days.

The Plan

We (you and I) will follow only diets that are two weeks in length or less. First up is The Scarsdale Diet. In the past I have  lost as much as  30 pounds on this diet and kept it off for over two years, so I know that it works and is easy to do. This diet has a 2 weeks on and 2 weeks off plan, on our first two weeks off we will follow the Induction  Phase of the Atkins Diet ( another one that I was able to lose weight fast on).  Then we will go back on The Scarsdale Diet for 2 weeks, by which time some of you may have lost all the weight that you needed to lose and are ready for a good maintenance program. Since I have a lot to lose I will continue with Fat Smash ( or the 4 Day Diet, I haven’t read the book yet), may try the first 2 weeks of The South Beach Diet,  etc.

You may ask – since the Scarsdale Diet is so great and has a Keep Trim program for the two weeks off, why don’t we use that? Well frankly, even though the Keep Trim program does have rules, the freedom can lead to a bit of  weight gain, and I want us to experience continuous weight loss. So there is a method to my madness.

Update – I decided to stay on Scarsdale until I lose all of my weight, since it’s easy, healthy, and cost effective. Plus it works.

Getting Fit

It’s OK to lose weight fast, as long as you add an exercise component that also gets you toned and keeps you fit. All of our exercise information will be posted on the Lose Weight/ Stay Fit page. There’s exercise advice for people who don’t have time, folks who are traveling, and those who can’t do anything too strenuous. The important thing is not to slow your metabolism as you cut calories to  lose weight fast.

Let’s Get Started!

While there are daily menus to follow, I will simplify by telling you that the key to losing weight fast on the  Scarsdale Diet is to keep it simple – eat the basic breakfast, have the fruit salad luncheach day, and for dinner have meat(all visible fat trimmed,  no skin on your chicken) or fish with a vegetable or salad.  You can snack on carrots, baby carrots and celery as much as you want – since it is winter I suggest a soup with some low sodium broth, carrots and/or celery, and some salt-free seasoning, black pepper and any other seasonings that you like. You can drink the soup between meals when you feel hungry, or at night while watching TV or surfing the internet.

Also, you may find yourself experiencing some fatigue or tiredness on the diet, this can be fixed with a multivitamin. I take one that is in liquid form – because my husband is a wuss and can’t swallow big pills.

One half grapefruit -if not available,use fruits* in season
One slice of protein bread**, toasted, no spread added ( I will be drizzling a little olive oil on mine)
Coffee /tea (no sugar, cream or milk, no honey)

One half cup low-fat pot cheese or cottage cheese, mixed with One tablespoon of low-fat sour cream. Sliced fruit, all you want (eat until you are satisfied)
6 halves of walnuts or pecans or almonds or sunflower seeds, whole or chopped, and mixed with the above or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor
(Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed fruit & top w/ chopped nuts for a “sundae”)

Shopping List, remember to eat only what you like ( I hate canned tuna, so I won’t be eating any, not that crazy about Brussel Sprouts so I may have broccoli or some other green veggie), and to stick as closely as you can to things that your family can eat also, this way you don’t go over your grocery shopping budget.

Your Shopping List

Protein Bread – Whole grain wheat, low carb.
Grapefruits  6
Assorted Fruits – whatever fruits you like, this is for your fruit salad
Lemons / Limes
Celery and Carrots or Baby Carrots (you can eat as much of these as you want each day)
Cucumbers ,Tomatoes,Lettuce (green leaf, romaine, red leaf) – basic salad fixings
Mushrooms ,Brussels sprouts ,Zucchini ,Green peppers, String beans, Spinach,
Eggplant, Yellow Squash etc for diced cooked vegetables, Cabbage, Broccoli, Cauliflower
These are optional (but are for flavoring your food) -onion, scallions, leeks, shallots,garlic,fresh or dried herbs (parsley, thyme, cilantro, basil, oregano, rosemary, ginger,chives, etc.)
Lean hamburger, Lamb, Chicken, Turkey, Fish/Seafood , Steak, Canned Tuna or salmon salad
Low-fat cottage cheese
Low-fat sour cream
Assorted cheese slices ( I love sharp cheddar, provolone, swiss, get low fat choices)
walnuts or pecans or almonds or unsalted sunflower seeds
olives and a bottle of olive oil ( it’s been proven to be heart healthy ,gets rid of belly  fat, and helps you to lose weight fast)
Vegetable Broth & Low Sodium Chicken Stock (these can be homemade by saving your cooking liquids; add carrots & celery for a hot soup snack)
vinegar (balsamic, apple cider, rice wine, red wine, etc)
mustard (dijon, etc)
salt & pepper
barbeque sauce
oil-free cooking spray (olive oil pam)
artificial sweetener (splenda, equal, sweet & low,stevia)
Coffee,Tea (get Green Tea),Diet Soda


  • Cooking with herbs, seasonings, spices, grated onion, minced parsley is recommended.
  • Salt, Non-stick vegetable spray, cocktail sauce, ketchup, chili sauce & mustard are all permitted, but should be used within MODERATION.
  • Vegetables not permitted are corn, peas, potatoes, lentils and any beans, except green or waxed.
  • Where no portion is indicated, you can eat as much as you like.
    Eat until you are satisfied, not stuffed.
  • Between meals you can snack on carrots, celery, and low sodium vegetable broth
  • Count your calories – they should be between 850 – 1000 a day.
  • Keep a chart and weigh yourself every day for the fourteen days – come back and share your weight loss success or vent if nothing is happenin. I’m sure we can find a tweak for you.

Here is the Basic Diet – it’s a rinse and repeat plan, meaning day 1-7 gets repeated for day 8-14; there are several variations on the diet in the book (The Complete Scarsdale Medical Diet: Plus Dr. Tarnower’s Lifetime Keep-Slim Program) which is quite cheap and once you see how quickly you can take the weight off and keep it off, you will definitely want your own copy. Let’s get started on our quick fast weight loss program!

Assorted cold cuts(leftover chicken, steak, fish etc.)
Tomatoes – sliced, broiled, or stewed
Coffee/Tea/Diet Soda/Water
Fish or shellfish, any kind
Combination salad, any greens and vegetables as you wish
One slice protein bread toasted
Grapefruit – if not available, use fruits in season
Coffee/Tea/Diet Soda/Water
Fruit salad, any combination of fruits
[substitute lunch recommended – see bottom of page]
Coffee/Tea/Diet Soda/Water
Plenty of broiled, lean hamburger
Tomatoes, lettuce, celery, olives (limit 4), cucumbers
and/or Brussels Sprouts
Coffee/Tea/Diet Soda/Water
Tuna fish or salmon salad (oil drained off)
with lemon and vinegar dressing
Grapefruit, or melon, or fruit in season
Coffee/Tea/Diet Soda/Water
Sliced roast lamb***, all visible fat removed
Salad of lettuce,tomatoes,cucumbers,celery
Coffee/Tea/Diet Soda/Water
*** Can be subsituted with fish, seafood, chicken or turkey, or veg protein
Two eggs, any style (no fat used in cooking)
Low-fat cottage cheese
Zucchini, or string beans, or sliced/stewed tomatoes
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
Roast, broiled or barbequed chicken (skin and visible fat removed before eating)
Plenty of spinach, green peppers, string beans
Coffee/Tea/Diet Soda/Water
Assorted cheese slices (preferably lowfat)
Spinach, all you want
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
Fish or shellfish
Combination salad (any fresh vegetables desired, raw or cooked)
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water
Fruit salad, any combination of fruits
[substitute lunch recommended]
Coffee/Tea/Diet Soda/Water
Roast turkey or chicken
Salad of tomatoes and lettuce
Grapefruit or fruit in season
Coffee/Tea/Diet Soda/Water
Cold or hot turkey or chicken
Tomatoes, carrots, cooked cabbage, broccoli or cauliflower
Grapefruit, or fruit in season
Coffee/Tea/Diet Soda/Water
Plenty of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London broil, etc.
Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked)
Brussels Sprouts

Please come back for more tips on how to lose weight fast!

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