My friends keep up the good work. Changing the way you eat is not easy. Adopting a healthier food plan is an important step to achieve better health for you and your family. Remembering to include some type of physical activity on a daily basis, even if it’s just ten minutes a day, is another step in the right direction. What’s the goal-well, it’s to manage your body in the best way possible. Without focusing on genetics and environmental issues (i.e. radiation in the air, water and soil, etc.) which are things that are essentially beyond our immediate control, we can determine what we will consume, and how we can exercise our bodies. So, there it is-do what you can do-what you can control. Did I mention to get a Geiger counter? That’s for another story.
Until then-stay fit and healthy The Nerdel Way. Keep sending me your questions and comments.
Links:
1. The Role of Nuts in a Healthy Diet http://www.cnpp.usda.gov/Publications/NutritionInsights/Insight23.pdf
2. The 2010 Dietary Guidelines for Americans: http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

So welcome to another episode of Man (or woman) versus diet!! In the right corner here we have you-a wonderful son, father or husband; or daughter, mother, wife, ready to do battle for truth, justice and –you thought I was going to say American didn’t you? No the diet way! And in the other corner we have your arch nemesis, Mr. Diet, a loathsome, faceless sneaky, slippery individual who wants to make everyone hungry to eat bad fats and sugars in every kitchen, restaurant and dining room of the world. It’s the battle of the century. Join us now with the episode already in progress. In today’s episode, we see the battle taking shape-Mr. Diets’ associates, Mr. Hunger and Mr. Sweets. 

Well, I hope it’s not that bad. But both of these two can be tough to deal with. That’s why I want you to have the extra snacks in case you need to make sure your mouth is doing something. Remember it’s just as important to continue the exercise while you are dieting. They go hand in hand. Exercise will help burn off the calories. And these calories can be helpful in case you deal with that dreaded Mrs. Ice Cream and her sidekicks Mr. Sorbet, Mr. Ices and lastly the Candy-man!

So, hold on to your seats. Keep your hands carefully inside the vehicle at all times and buckle-up buckaroo! This roller coaster is about to begin.   

The Best Diet in the Universe

Day 4 

Breakfast:  Start with ½ grapefruit sprinkled with cinnamon. Then have a cup or one serving (a package) size of oat meal. I recommend using the brands Fit Kids, Monkey Brains, Quaker Natural or any other natural variety. Add to the oatmeal a handful of walnuts and a table spoon of raisins, dried cherries and a few prunes. Sprinkle with cinnamon. Coffee/green tea, 2 glasses (6 ounces) of water with lemon. Calorie goal: 150 

Mid morning snack: Four slices of a green or red apple, 2 mm thick, with a light smear of a natural peanut butter. Again, please use nut butter without preservatives or transfats. And you may substitute soy, cashew or almond nut butter for peanut. Coffee/green tea and one-two glasses of water with lemon. Calorie goal: 50 

Lunch: “Turkey roll ups”-start with either spinach or sun dried tomato flat roll up bread found in the deli section at your local supermarket (note-please use the ones without preservatives).  Spread a light coating of canola oil mayonnaise and yellow or brown mustard (or may use only one or the other based on preference). Place 3-4 slices of thin low sodium, preservative free turkey breast (prefer Boars Head* brand); add lettuce, tomato, hot pepper rings (as tolerated), and 2-3 dill pickle slices. Cut into four pieces. Coffee/green tea and two glasses of water with lemon. Oh, by the way-NO CHIPS!!!! But you can have 1 handful of walnuts or unsalted cashews or almonds. Yes you can have a small bow of hot air pop corn as an alternative. Calorie goal: 300 

Mid afternoon snack:  Roasted and unsalted Almonds-one handful, yes one- that’s all due to the extra calories at lunch-remember balance grasshopper: calories in must be balanced by calories out!! Decaf coffee/decaf green tea and two glasses of water with lemon. Calorie goal: 50 

Dinner: Start with a small dinner salad (use a soup bowl for measure amount) with a combination of iceberg and romaine lettuce, cherry or plum tomatoes, cucumbers, red and yellow peppers, a few walnuts chopped, shredded low fat cheddar cheese(or cheese of your choice), onions and dip and taste using  a low fat salad dressing (e.g. Thousand Island, honey mustard, honey Dijon, Caesar, etc.-your choice); then follow with Pan seared Scallops and Asparagus: use ½-1 pound of sea scallops, place in a pan with olive oil; use a pinch of pepper and salt and lemon as well as a touch of garlic. Cook until desired texture (some like them juicy, other like them dry-that’s me!). Take ½ to 1 pound of asparagus, then trim asparagus, cut stems into 1/4-inch-thick diagonal slices, leaving tips whole, then place in skillet and use olive oil to sauté, adding garlic and lemon juice. Decaf coffee/ decaf green tea. 2 glasses of water with lemon. Calorie goal: 350 

Alternatives to scallops: lean chicken breast, salmon, small steak-fat trimmed, tuna fish, tofu, veggie, turkey or sirloin burger. 

Please note that you may use a small amount (one table spoon) of cocktail sauce for the scallops or a tartar sauce. Amount: one teaspoon. Calorie goal: 50 

Best Diet In the Universe Tartar sauce recipe: 

1/2 cup canola oil mayonnaise
1/4 cup finely chopped dill pickle
3 tablespoons chopped green onion
1 tablespoon drained capers
1 tablespoon chopped fresh parsley
21/2 teaspoons fresh lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon dried tarragon
1/2 teaspoon Worcestershire sauce
1/4 teaspoon hot pepper sauce

Mix all ingredients in small bowl to blend. Season with a small amount of salt and pepper. Cover-chill at least 1 hour. 

Best Diet in the Universe Cocktail Sauce:

½ cup ketchup (low sodium and natural)
3 tablespoons grated onion
3 tablespoons horseradish
21/2 tablespoons fresh lemon juice
2 tablespoons chopped fresh tarragon

Mix all ingredients in a small bowl to blend. Cover and refrigerate sauce at least 1 hour. 

Dessert: Wait thirty minutes, and then have one slice of grilled pineapple and one slice each of grilled watermelon and grilled cantaloupe. Please note that each slice should be a wedge shape 4 inches on each side and ½ inch thick. 2 glasses of water with lemon. If you are full from the meal of the day, you may skip or cut down on this section. Calories goal: 75 

Late snack: One handful of Best Diet In The Universe Baked Cinnamon Walnuts (recipe: place walnuts on a baking sheet-spray with a natural, no preservative canola oil spray or lightly coat with Earth Balance; sprinkle with cinnamon, then bake at 250 for 10-15 minutes-until crispy; one 8 ounce glass of water with lemon. Calorie goal 75 

Exercise of the day: Today’s exercise is based on aerobics-that means continuous muscle working, oxygen consuming, physical activity.  Examples: walking 10,000 (ten thousand) steps  or walking on a  treadmill for 2 miles at  a minimal pace of between 4 to 5 mph or swimming for 30 minutes (continuous, no stopping). After this bit of aerobic fitness, proceed to do 30 sit ups, 100 jumping jacks, and air boxing for 15 minutes. Then with your last bit of energy left, finish this exhausting session with lifting 10 pound weights one for each arm and doing 25 reps for each arm. Now don’t forget, this exercise session can be split up into three separate periods. So don’t think you need to fit in an hour of physical activity all at the same time. From two 30 minute periods or three 20 minute sessions to even four 15 minute segments will do. Calorie burning goal: 300 

FAQ:

1. Cinnamon*-What’s it all about? Cinnamon helps moderate blood sugar, lower cholesterol, decreases platelet stickiness in the arteries, exerts a strong antioxidant effect, reduces inflammation and is a companion to fish oil(omega-3), discourages growth of bacteria and fungus, and boosts brain and kidney function. It also has an appetite suppressant effect. Cinnamon was valued by the ancient Egyptians more than gold and they used it as a beverage flavoring, medicine and embalming agent. It was mentioned in the Bible and in a Chinese medicine text written around 2700 BC. Cinnamon was a treasured spice in Medieval Europe and was one of the first commodities traded between the Near East and Europe. There are over a 100 species of Cinnamonium-but three major varieties: Ceylon, Chinese and Indonesian. 

That concludes today’s Day 4 (four) of the Best Diet in the Universe. 

And now a bit of food humor: 

A. What are the four food groups?  Fast, Frozen, Instant, and Chocolate.

B. A friend got some vinegar in his ear, now he suffers from pickled hearing.

C. Overweight is something that just sort of snacks up on you. 

My friends stay fit and healthy The Nerdel Way!

Please send me your comments, questions and feedback to talk@nerdel.com. 

Links:

1. Journal of the American College of Cardiology: http://bit.ly/hNLotz Journal of the American College of Cardiology, online March 7, 2011.
2. Best Diet In the Universe series: www.nerdel.com/blog
3. Boars head: www.boardshead.com 
4. Cinnamon-Wikipedia: en.wikipedia.org/wiki/Cinnamon

  Please remember this:

1. Avoid nuts if you are allergic and substitute hot air popcorn or veggies
2. May substitute low sodium ham, soy, chicken, turkey or beef for tuna
3. May substitute lean beef, pork, soy or poultry for any fish dish
4. Follow the current Dietary Guidelines for Americans 2010
5. Eat less salt-my recommendation-keep your sodium intake less than 1500mg per day.
6. Eat less saturated fat-eat more mono and polyunsaturated fats-this means eat more plant foods and less animal fats and proteins.
7. Eat less than 300mg per day of dietary cholesterol
8. Eat zero trans fats
9. Reduce intake of solid fats and sugars
10. Eat more whole grains and less refined grains
11. Always check with your medical provider before starting a diet and exercise program

The Prime Directive:

The Best Diet In The Universe (a.k.a. The BDITU), like Star Trek has a Prime Directive (PD)-kind of like a declaration of principles: eating healthy,  lowering your calorie count (that means eat less) and exercise are components of the PD. Other parts of this PD include lowering your salt intake; cutting out all of the trans fats and most of the saturated fats in the diet; substituting more plant and fish foods (that means adding more mono and polyunsaturated fats), eating more whole grain products ( complex carbohydrates and fiber)and lowering the amount of processed and refined  sugars consumed. Drinking lots of water to keep hydrated, eating low fat dairy (from zero on the low end up to  2% products like yogurts and other milk products) and increasing your intake of fruits and vegetables round out the components of the PD. This strategy is not essentially new-it dates back to the 1800’s with Banting’s Diet when medical experts who were consulted for obesity and weight gain realized that it was the sugars and starches that were problem and not the fats and proteins.  Exercising everyday should be a major piece of the daily routine. As we age, our metabolism slows. That’s right, it slows way down. And you will notice it as soon as you hit that certain age when you start to see a belly forming around your waist line and wonder how it got there. No magic. It happened because you kept eating the same amount of food. Food composed of lots of starchy, sugary, refined carbohydrates. Maybe you were even exercising, but your metabolism slowed down so that your calorie burning action was overwhelmed by your calorie intake. That’s why many fitness experts will tell you that to maintain your weight as we get older, you must exercise longer and more efficiently (that’s diplomatic for harder). In fact what used to be a 30 minute per day recommendation of exercise for all people, has been morphed into a 60 minute recommendation. And to attempt to lose weight, one needs to cross that 60 minute barrier and head toward 90 minutes. What! Who has 90 minutes in a day to devote to exercise? Not many of us. So let’s agree to “pump it up” and super energize our present fitness sessions and try to add more minutes slowly. Maybe our bosses will allow us to leave early if we tell them we are going to go for a work out. Never know-with increased governmental scrutiny around the corner, this explanation may work! In the meantime we have to look for another solution.  

That’s where the Best Diet in The Universe comes in to play: cut back on the starch, sugar and refined carbohydrates. Eat more fish and plant foods. Cut back on the oversized meals.

My friends, there is a solution, there is help. Its here-BDITU!

Stay fit and healthy The Nerdel Way.  

Links:

A. Physical Activity Guidelines: please visit The American College of Sports Medicine 

B. The Best Diet In The Universe-Day One

Vamos al dia tres! That’s lets go to Day 3 

Breakfast: today we start with oatmeal-preferably FIT KIDS, MONKEY BRAINS or any natural Quaker Oatmeal types without preservatives or added sugar. One serving. Any flavor!  Also throw some fresh blueberries, strawberries or raspberries in the oatmeal. What is “some?” Some is a few-a few equals about 5 or 6. Add a teaspoon of wheat germ and a sprinkle of cinnamon [Nutritional point: Cinnamon- great to decrease appetite, loaded with antioxidants, may be antimicrobial and incredible for diabetics!]). You can also add a few walnuts (or unsalted pistachios) as well. Of course coffee or tea, and glass of water with lemon.  Not enough? Still a bit hungry? Add a scrambled or poached egg and two slices of tomato. Calorie goal: 250-300.   

Mid morning snack: walnuts and dried cherries-a few (that means some-see above) and a glass of green tea and glass of water with lemon. Calorie goal: 50. 

Lunch: Tuna salad or egg salad-use a large can or two eggs and mix with a teaspoon of canola oil mayonnaise. Add a small garden salad-don’t you hate when they say that-where else is salad from –the farm, the beach! Okay-enough with the humor—use a small amount of dressing using the dip and taste-wow-I think I’ve got something there-never coat your salad-takes away taste and adds much calories. Anyway, where was I?? Okay a garden salad. You can add lettuce of your choice [Nutritional point: lettuce is a very low calorie, zero fat, very low carb vegetable filled with vitamin A, C and folic acid. Most nutritional experts will tell you that the darker the lettuce leaves are, the more nutritional value they have]. My recommendation-mix the types of lettuce-use some dark and some lighter. Add peppers-red and yellow, also cucumbers, tomatoes, sunflower seeds, a few garbanzo beans, shredded carrots, walnuts, a sprinkling of feta or soy cheese. Coffee/green tea, water with lemon-today is a light bite! Calorie goal: 300. 

Mid afternoon snack: roasted unsalted almonds and walnuts with a few dried cherries-put them on a baking tray, cover with a bit of cinnamon and bake at 350 degrees-what a great tasting snack!!!! Of course decaf coffee/green tea, water with lemon. Calorie goal: 50. 

Dinner: Let’s go Greek today! Salmon shish kabob: three to five- inch and a half chunks of salmon, small onions, peppers and tomatoes with a few inch chunks of sweet potatoes. Coat with garlic, olive oil, paprika, lemon, micro pinch of salt and cook to your liking. Alternative would be a full piece (hand size) of salmon also coated with garlic, olive oil, lemon and paprika. Have a small dinner salad (a smaller version of the lunch garden salad) with dip and taste dressing (I like that saying-it will go in my next book); decaf coffee/green tea (remember decaf after three o’clock pm-or in military time 1500 GMT); water with lemon. Calorie goal: 350. 

Dessert: Wait thirty minutes after the end of dinner and walk around a bit. You already know why-to let your stomach expand and tell you how full you really are. I said full but maybe just maybe you feel a bit empty-that’s okay too. So if you really want an after dinner item, try 5 fresh 1×1 inch pieces of cantaloupe and pineapple-that’s 2.5 pieces of cantaloupe and 2.5 pieces of pineapple (just in case you said-how do I figure that out?)-sprinkle lemon and a bit of cinnamon on the fruit! Not in the mood for something sweet, an alternative would be three slices, not thicker than an 1/8 of an inch and 4 x4 inches, of any cheese you like, with a hand full of toasted and cinnamon coated roasted and unsalted almonds with a cup of tea or glass of water with lemon. Calorie goal: 50-75. 

Late snack:  one handful  of the cinnamon coated walnuts with a few, which means about 5 or 6 dried cherries.-you can even use the baking mixture from earlier today if you would like and still have some-glass of water with lemon. Calorie goal: 50. 

Exercise of the day:

Now you probably said to yourself, self, Graehm is slipping-the old boy forgot the exercise. Well, too good to be true. Today’s exercise is the fun twist—turn on some of your favorite rock and roll, hip hop or whatever you like that’s fast and start dancing-that’s right-dance, dance and dance some more. Do it for at least 30 minutes. Maybe you can even make it 45 minutes with a few brakes in between. It’s a great work out. Why wait for a party! Calorie goal: 300 minimum. 

So there you have it.  Day three of the Best Diet in the Universe. This is your galloping diet master-saying sayonara grass hopper (anyone out there remember the show “Kung Fu”? Anyone?). Oh well. Keep up the good work. You are getting better and better and your body is too.

My friends stay fit and healthy The Nerdel Way! 

Links:

1. Weight loss and Nutritional Myths: http://win.niddk.nih.gov/publications/myths.htm
2. Dietary Guidelines for Americans 2010: http://www.cnpp.usda.gov/dietaryguidelines.htm
3. Fruit& Vegetable of the Month: http://www.fruitsandveggiesmatter.gov/month/lettuce.html
4. Country Choice Organic-maker of Fit Kids oatmeal: http://www.countrychoiceorganic.com/products.php?main=4&category=6&is_store=0
5. Monkey Brains Oatmeal: http://www.monkey-brains.com/ 

Final Notes:

1. Remember avoid nuts if you are allergic and substitute hot air popcorn or veggies
2. May substitute low sodium ham, soy, chicken, turkey or beef for tuna
3. May substitute lean beef, pork, soy or poultry for any fish dish
4. Follow the current Dietary Guidelines for Americans 2010
5. Eat less salt-my recommendation-keep your sodium intake less than 1500mg per day.
6. Eat less saturated fat-eat more mono and polyunsaturated fats-this means eat more plant foods and less animal fats and proteins.
7. Eat less than 300mg per day of dietary cholesterol
8. Eat zero trans fats
9. Reduce intake of solid fats and sugars
10. Eat more whole grains and less refined grains
11. Always check with your medical provider before starting a dietary and exercise program

Also with this plan-diet and exercise are tied together. Movement is important for weight loss and physical fitness. And proper nutrition is important for movement. 

Let me hear you say AY Men!!  So you made it thru day number one-

Hopefully you walked or did treadmill. And maybe some air boxing-that’s the calorie burning phase. Did you sign any autographs? Now for day two.

 The Best Diet In The Universe: Day 2

Breakfast: using a spinach or tomato rollup (found in the deli section of your local supermarket)-fill it with 2 scrambled eggs, some shredded cheddar cheese, cucumber, a few hot peppers slices (how hot is up to you) and some Paul Newman (Newman’s Own) Medium salsa. Coffee/tea and a glass of water with lemon. If you are still a bit hungry-have a small lettuce salad with tomatoes-small amount of dressing of your choice- using the dip and taste method. Calorie goal 300.

 Snack:  a few handfuls of almonds and a glass of water with lemon. Calorie goal 50-75.

 Lunch: I bet you thought I was going to say salmon-didn’t you? Well, truthfully I was, but I changed my mind- today is your choice-Turkey, salmon, vegetable or sirloin burger-no bread. The size of the burger should be roughly the size of your hand. Add lettuce, tomato, slices of onion, hot peppers (again your choice how hot), and a one table spoon of Paul Newman Salsa (mild medium or hot-your choice); also you may be able to add a small lettuce salad with tomato (your choice of dressing-using the dip and taste method-no sweet ones); add  2-3 slices of sliced baked sweet potato. Coffee or tea and a glass of water with lemon. Calorie goal: 350.

Snack: combination of walnuts, dried cherries and almonds-unsalted and roasted-2 handfuls; add cup of green tea (or ice green tea-refreshing!!!)-no sugar or sugar free substitute and 6 oz. glass of water with lemon. Calorie goal 50-100.

Dinner: Did you say The Palm? Well, yes, I know you thought I was going to say salmon but, well, it’s a meat type of day so have a steak-any type-Filet, Sirloin-your choice. Seasoning with garlic and olive oil-not butter!!! But you can use Earth Balance. Dinner salad with lettuce, shredded cheddar cheese, peppers, olives, tomatoes, cucumbers-no pickles, dressing of your choice- remember a small amount.  [DIET TIP: never coat the salad with dressing-keep the dressing on the side and dunk your individual bites into the dressing for a lighter touch-dip and taste method].   Coffee or tea and a glass of water with lemon. Calorie goal 350.

Dessert: wait 30 minutes after the end of dinner before you eat dessert. Also walk around before starting dessert.  This helps you really feel how full your stomach is. Tonight’s sweet retreat is fresh berries and melon topped with cinnamon. Take 2-3 handfuls total of blueberries, raspberries, strawberries and you may also add a few cantaloupe, honeydew or watermelon slices-sprinkle with cinnamon. Add a 6oz. glass of water with lemon. Calorie goal: 100.

Late snack: so you are still hungry and looking forward to eating again. Many nutritional experts have said that eating before going to sleep may add to the obesity issue and weight gain however most studies (Weight-loss and Nutritional Myths) have confirmed that it is the total calories count and exercise amount that are important and not the timing. Anyway-if you are still hungry, and don’t really care about how late it is, or whether these extra calories will interfrere with your weight loss (they might), and you have to eat, must eat, need to eat, need that sensation, want the taste of food, are a bit anxious about the lower calorie intake of the day-here are your choices: A. small lettuce, tomato and cucumber salad with a very small dip and taste dressing, B. 1-2 hand-fulls of almonds and walnuts-no cherries at this late hour or C. a cup of decaf green tea and meditate on how you are not really hungry, really not hungry, really not hungry….. You get the point. This is your choice. And you thought you wouldn’t have options on this diet! Calorie goal: 50.

Exercise of the day: Here we are again, the “e” word. Well ,you have several options again (because I am such a kind person): A. walking 10,000 to 20,000 steps with air boxing, B. Swimming laps for an hour, C. treadmill for 2-3 miles, D. combination of the above for a  total one hour of CONTINOUS MOVEMENT. The bottom line is continuous, aerobic movement. Of course other options may include, running, tennis, basketball, dancing and or Tai Chi.  Or even a combination of the above. It’s the aerobic quality that’s important. Calorie burning goal: minimum 300. 

So there is it-day number two-are you with me-alittle louder please-I can’t hear you! If you have any questions, email me  at talk@nerdel.com. Like what can I substitute, what does exercise mean? Whatever!

One last thing-do you weigh yourself daily or not? I would say don’t. Do it weekly. Or if you must know-have to know-need to know-do it daily.  Weight will come off. Yes, it will! It takes time and effort-and remember you are doing a great job-and in the words of Fernando-you look marvelous!

 My friends-stay fit and healthy The Nerdel Way.

 Links:

1. Weight loss and Nutritional Myths: http://win.niddk.nih.gov/publications/myths.htm
2. Dietary Guidelines for Americans 2010:  http://www.cnpp.usda.gov/dietaryguidelines.htm

 Final Notes:

1. Remember to avoid nuts if you are allergic and substitute veggies and or hot air popcorn
2. May substitute low sodium ham, soy, chicken, turkey or beef for tuna
3. May substitute lean beef, pork, soy or poultry for any fish dish
4. Follow the current Dietary Guidelines for Americans 2010
5. Eat less salt-my recommendation-keep your sodium in take less than 1500mg per day.
6. Eat less saturated fats-eat more mono and polyunsaturated fats-this means eat more plant foods and less animal fats and proteins.
7. Eat less than 300mg per day of dietary cholesterol
8. Eat zero trans fats
9. Reduce intake of solid fats and sugars
10. Eat more whole grains and less refined grains
11. Always check with your medical provider before starting a dietary and exercise program

Now I know that most of you are ready to take off a few unwanted pounds.  You are tired of that extra bulge around your waist. You are tired of the pants not fitting, the bathing suit that sits in your draw. The bathing suit you fear to put on or the blouse that you can’t button. You are tired of it and you are not going to take it anymore! Fine, say it with me-I am ready! Great-say it one more time-I am ready! Summer is just around the corner and that means going to the beach. That means bathing suits and shorts! This winter weather won’t be hanging too much longer. We all hope! So get ready-here is is-day one of your eating and exercise plan.

This is a diet plan with moderation, fitness and health in mind. Sometimes we get so overwhelmed with the numbers and statistics, we forget how to eat. We get worried with 100 grams of this and 200 mg of that. This plan is for the eaters-those of us that don’t live our lives based on the numbers. All of the nutritional data are important. Especially when there is an element that we should be careful with-for example-sodium.  So we have to follow the guidelines. And based on the current Dietary Guidelines for Americans 2010, we need to lower our sodium intake (maximum of 1500 mg per day), restrict our portion sizes, eat more fruits and veggies, lean meats, low fat dairy, restrict our intake of cholesterol (maximum of 300mg per day), of course avoid trans fats, limit alcohol intake (one drink for women and two for men) and finally be active! Also, it is important to drink several glasses of water per day with this diet. You can add a slice of lemon and the juice to the water as well. Why water? Well its good for you, it fills you up, it’s good to flush out the kidneys, and did I say it’s good for you? With that in mind-here we go-DAY ONE!!

 The Best Diet In The Universe:  Day Number 1

Monday-always a good day to start a diet                                               

Breakfast: 2-eggs-scambled (scramble with olive oil or canola oil) with one sliced tomato, 2 slices of low fat cheddar cheese, 2 slices of cantaloupe, handful of blueberries, coffee or Green tea (can add 2% milk and natural Stevia-no sugar), 6 ounce glass of water with lemon. Calorie goal-300 Calories

Mid morning snack: roasted/unsalted almonds and walnuts with coffee/green tea and 2 glasses of water with lemon. Calorie goal: 50 calories.

Lunch: tuna salad (use canola oil mayonnaise)-1-2 small cans, lettuce (romaine preferably but can add some iceberg-although people say iceberg is worthless-I like the taste), also add tomatoes, peppers, olives-salad dressing-a little-Thousand Island-made by natural low sodium ketchup and canola oil mayonnaise, coffee/green tea, water with lemon. Add some slices of almonds (if you don’t have a nut allergy). Remember with salad dressing-you can use any one you prefer, but the method is to dip and taste-dip the salad into the dressing for a light covering-not to pour the dressing over the salad to saturate it. Calorie goal: 400 calories.

Mid afternoon snack: of course there are middle of the day snacks! A handful portion of walnuts, almonds, cashews or sunflower seeds-unsalted please-roasted is the preference-with a 6 ounce glass of water and lemon. Calorie goal: 50 calories.

Dinner: grilled salmon-portion size-the size of your outstretched hand. A mustard dressing-mix some plain yellow or brown mustard with a small amount of canola oil mayonnaise-use dip and taste method; vegetable-steamed broccoli (I like the broccoli soft-have it how you like), can use a bit of Earth Balance on it if you prefer or the mustard dressing from above;  ¼ of a well baked sweet potato sprinkled with nutmeg and cinnamon for just a taste; small dinner salad with tomatoes, olives, mushrooms, lettuce (your preference), peppers (red, yellow-not green)- a bit of dressing your preference- and always dip and taste method;  decaf coffee/tea, water with lemon. Calorie goal: 400 calories.

Dessert: first-get up and walk around and come back for dessert after 30 minutes (it’s a secret why and I will tell you later). Then after 30 min elapses-have some (hand full and a half) fresh blueberries, raspberries and strawberries-sprinkled with cinnamon and a glass (6 oz.) of water with lemon. Calories goal: 100 calories.

Snacks: did I hear I am still hungry???? Okay-Okay==snacks: hot air popcorn-no butter. Make a buttery sauce with Earth Balance. Earth Balance is a vegetable/soy spread-in the dairy section of your local supermarket that tastes and acts like butter with no preservatives and less fat-tastes great-less fat—tastes great—less fat-STOP!!!! Sorry I got into a loop there for a moment. Eat up to three handfuls. No MO!!! Calories goal: 75 calories

Exercise for the day: you didn’t think you were going to get out of that one did you?? Now really!!!!-Simple- Your job today is to walk between 10,000 and 20,000 steps. This will require you to get a pedometer-unless you are a good counter.  Or walk outside or on a treadmill. While walking-pretend you are ROCKY and do some air boxing-good for your arms and reflexes. Plus a lot of people will watch you and think you are a professional boxer in training. Anyway, walk and box. 10000 steps equal about 5 miles.  Also, this will rev up your metabolism so you will burn off more body fat and digest your food better. Calorie burning goal: minimum of 300 calories.

Late snack: yes you can have a few handfuls of almonds (roaster, unsalted) and a glass of water with lemon. Calories goal: 50 calories

The bottom line-diet and exercise go hand in hand. Don’t eat after the last almond snack. Drink lots of water. Do not add salt. You can add pepper and cinnamon.

Well fans, this was day one. Send me your feedback. Remember, portion sizes are important. If you can eat a bit less, okay! You will not see bread on day one. Bread, rice, potato and pasta are noticeably absent. The reason-this diet is based on a lower carbohydrate intake initially. We will add good carbs slowly, but we have to get the body (metabolism) into a fat burning mode first.

My friends stay fit and healthy The Nerdel Way.

Please send me your feedback. I will of course write mine here! Also stay tuned for more news about cruising  on  the Celebrity Eclipse.

 NOTE: for those of you that have nut allergies, please avoid the nuts and substitute plain (no salt or butter) hot air popcorn or veggies. For people that don’t like or eat tuna, substitute Boarshead low sodium chicken breast, ham, salami or turkey slices. Don’t like  salmon? Substitute a grilled meat or poultry choice-same size portion-your outstreched hand-is the maximum.

Also-always check with your medical provider before starting a diet or exercise plan.

 For more information about the Celebrity Eclipse-Click here

Let’s take a moment and review all the major points that got you this far:

1. The junk food in your kitchen is gone-hasta la vista baby! It’s replaced by healthier items. Don’t worry-I will give you a list of the healthy items you should stock up on.
2. You got on the scale and now you know! Had to be done! This is your starting weight. And we all need a starting point. You will weigh yourself every few days and watch the weight fall off.
3. You made a realistic weight loss goal. This is so important. So many times we say-I am going to lose 20 pounds, or 30 pounds.” Never happens. This goal needs to be something you CAN actually reach. This doesn’t have to be the only goal. Once you reach this weight target, you reassess and look at the next goal. One of the major problems that we all face is once we achieved the first goal-we don’t sustain it and we gain back the weight. So a realistic weight loss goal is one that we can achieve and MAINTAIN!!!
4. The “E” word. Yes, exercise. You have come to grips with the word. Come on, say it with me. EXERCISE! There, you did it. That wasn’t too bad was it? Well, exercise as well all know is an integral part to staying fit and healthy. It’s an important and vital aspect of any diet. It burns calories. It adds balance to your life. It’s the “E” word that’s good for you. This “e” word needs to be done daily! And it’s all a matter of finding the right type of fitness activity that fits you!  
5. The medical check-up. By now you should have all had your check up. It’s important for many reasons. Many health problems start out as silent attackers. We have no idea that we have a problem. No pain, no aches, no skin rashes, nothing for us to see or feel. But these alien body invaders are hard at work creating mischief. Fortunately our doctors and medical providers can discover exactly what these issues are and help treat them before they become serious. Go get a check-up. Don’t be stubborn! It can save your life!!!

Now after reading my last column, you should all be aware of the general types of foods and cooking methods, that are included in The Best Diet in the Universe. Let’s review briefly:

1. Fruits and Vegetables: Gotta have them! Nature’s plants are loaded with incredible vitamins, anitoxidants and fiber that can keep us healthy and may even prevent some health problems.
2. Omega 3 and Omega 6 fatty acids: Eating foods with mono-unsaturated and poly unsaturated oils like fish, nuts, seeds, vegetable oils and avocados have been associated with positive health benefits. On the other hand, consuming lots of foods with saturated and transfats (red meats, processed foods) has been associated with negative benefits like heart disease. Remember: the right fat is where it’s at! That’s a fact!
3. Leans meat and poultry: is there a place for lean meat and poultry? Of course. Poultry and meats have saturated fats and it’s important to eat them in small amounts.
4. Cooking methods: Remember, frying (sauté) anything adds more bad fats to your body. Grilling meats has also been associated with negative healthy problems. So word to the wise: the best cooking methods are: BBBPS-which stands for baking, broiling, boiling, poaching and steaming.
5. Low fat dairy: yes, that means food for our bones. Calcium is an important mineral. It is found in dairy products and soy products. Soy products contain plant fat which is generally unsaturated (mono and poly). Animal dairy contains saturated fats. So remember: the right fat is where it’s at-chose lower fat dairy products!
6. Whole grains: Remember that we want to eat the entire grain product that is loaded with vitamins, antioxidants, proteins and fiber. Processed or refined (a.k.a. “white” grain) products only contain the carbohydrate and protein portions and lack those vital nutrients. Whole grain products have a positive health benefit and when consumed have been positively associated with a lower incidence of diabetes, heart disease and cancer. Now, isn’t that what we want? You bet!
7. Portion Distortion: One of the main problems with our diets is the amount of food we eat per meal. We overeat! We are true glutens. That’s right we consume enormous amounts of calories per day, way over the amounts necessary for our wellbeing. Of course there are exceptions for eating more calories: exercise, fitness and sports related activities, muscle building activities and pregnancy are some exception to the rule. But there is no excuse for the rest of us!  And when we take in more food or energy, without burning off these added calories, it results in weight gain.  Added calories, whether from sweetened beverages, desserts, candy, or other high carbohydrate foods on a yearly basis are responsible for our children getting heavier and one of the causes of childhood and adult obesity. We need an element of self control, self discipline and balance.

So there you have it! A recap of all of the major points. Next we start with the diet and Day One!

My friends stay fit and healthy The Nerdel Way!

Please visit the newly released 2010 Dietary Guidelines for Americans  
 

So let’s talk food! That’s right “da food!” What type, how much and when can I eat it? Isn’t that what we all ask several times a day? In my family, we ask it before we even finish our first meal of the day. We need to know! And we need to know now! We all think about food incessantly. It makes us feel good knowing what we are going to eat before we finish the meal in front of us. It calms us. It’s something to look forward to. It makes us happy. It gives us peace. Food is Zen! Why should we even worry where our next meal will be or what it will be or what time it will be served? We have to have an idea in our minds about our next meal. Heaven forbid the world runs out of food in between breakfast and lunch! Sometimes we need to know weeks, months and even years ahead where we are going to eat-why? I can remember many conversations at the Thanksgiving table about where our next Thanksgiving will be. How far ahead do we have to know? Years, decades, eons? And in between meals, we can’t wait. So we need a snack. A little something to get us to the next meal. Not anything big, mind you. Just a small, bite size, morsel. Maybe with a drink of water, or other beverage.  Face it- we are all food addicts. We can’t help it. Turn on the TV, read the paper or magazine, look at basically any popular sites on the internet. What do you see-food commercials. They are attacking all of our senses. If they could send aroma through the computer or TV screen, they would do that too! Face it-food is important. Every aspect of it is important-the timing, the content, the size. We crave it. And we can’t do without it.

Ok, let’s get to the specifics of The Best Diet in the Universe: Phase One-The Generals.

The Generals is a category that covers the basics of this diet plan. Here you will find out about the type of foods you should be eating. When I reviewed hundreds of diet plans for this column, I realized that  several fundamental concepts, several repeating tenets, several successful and healthy ideas kept reoccurring:

Secrets Revealed-The Best Diet Tips In The Universe: The Generals:

1. Portion sizes and the total amount of food consumed per day are important. Control how much you are eating. Calories (energy in) in must be balanced by calories burned off (energy out).  
2. Consumption of fruits and vegetables is important. We need to eat lots of colorful fruits and veggies daily. Loaded with vitamins and antioxidants these foods have a “preventive” health benefit”.
3.  Eating enough omega-3 fatty acids in the form of fish, oils and nuts are important. These foods have poly and monounsaturated fats which in balance are a positive for your health.
4. Drinking enough water every day is important. Water is the spice of life! We are composed mostly of water and need this vital fluid to flush our systems from all of the residual build up of waste products daily.
5. Eating lean meats and poultry and overall less saturated fats is important. While some people prefer meats and poultry over fish, we should eat less of the saturated forms of fats. Saturated fats eaten in small amounts are okay-but still do not possess the healthy benefits of the polys and monos.
6. Eating yogurts and other calcium rich low fat dairy products are important. Calcium is important for the growing bones of our youngsters. Some research studies indicate that milk products may be beneficial at preventing diabetes. Calcium is super important in growing bones.
7. Eating whole grain products and less processed foods are important. Breads and pastas made in the Mediterranean countries were made from whole grains and not processed grains. These products included a more vitamin and anti oxidant rich supply. Whole grains contain the vitamins, antioxidants, minerals and fiber in addition to the carbohydrate and protein Processed and refined products only contain the carbohydrate and protein..
8. Exercise every day-walking, running, yoga, Tai Chi, boxing, rowing, swimming, whatever is your passion. But do something every day! Must be done! What more can we say about fitness? Calories must be burned off by physical activity. Now the type of activity is all up to you! From dancing to swimming; from football to water aerobics-it’s up to you. Must be done!

Now some will ask about dessert or other sweet things on this plan-well remember everything in moderation. Most sweet foods have calories-so again it’s a balance. Eat something sweet-balance with burning off those calories. There are many sweets that also have health benefits which make them a better choice: examples-dark chocolates and fruits.

Side note: the residents of the Mediterranean countries were at one time the healthiest humans on the planet. They ate little in the form of processed foods and walked a lot. The convenience/food stores were not close by as they are now. Food was grown, caught, or farmed. Originally, people bought food daily to cook-there were no frozen storage units. That meant a daily trip to the store-walking. Foods were fresh. Chores involved manual labor-what I am saying is that calories were burned going shopping and living.  People were not stuck in front of a television or computer. They were outside, playing sports, walking, dancing and moving. They ate plenty of olive oil, fish, yogurts, fresh breads, veggies, fruits, nuts and fish.  

So there are the Generals! In the next installment, we will start to form the complete diet plan and include some recipes.

My friends- stay fit and healthy The Nerdel Way!

So there it is my friends. I place this thought out there for you to ponder. Can we make a dent in the obesity epidemic before Uncle Sam sends the “Fat Police” after us? With hundreds of diets out there, low fat low carb, high protein, etc. the obesity epidemic continues. Do we have the self discipline to really cut down on our portions? Can we start an exercise/fitness program and maintain it on a consistent basis? Should parents be charged with child abuse for having an obese child? Should restaurants not allow us to order what we want? Should we be weighed and measured when we enter the supermarket and told what we can and can’t buy? Should our governments weigh us or measure our waistline like they do in Japan? Should the overweight and obese pay a higher share of taxes? Will it take government intervention to make a difference?

I believe that we need to start the nutrition education process at a young age. Kids have to grow up knowing what foods are healthy and ask their parents for healthy foods to eat. There needs to be a vertical transmission of nutrition knowledge. Kids should be able to say, “Mommy, I want to have some veggies and mom-potatoes are not vegetables!”

The question is whether we as a society can have the self discipline to regulate and manage ourselves? Or do we need “Big Brother” to come into our lives and force us to get healthy?

This is just the start to our thought processes of how to handle and manage the obesity epidemic. Let me hear your thoughts at talk@nerdel.com.

By Graehm Gray

 Happy Holidays and Happy New Year

From All of Us Here at The Nerdel News