To avoid Yo-yo effect is the hardest thing, check out how to do it

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Hello All,
Probably everyone who ever tried to lose weight knows that is not so difficult to loose first 5-10 kg but the hard work begins after that and today more or less about that and me trying to stay fit and how I managed to do it so far since November last year.
Last time it was about attack phase of Dukan diet, today and next week will be more about how to keep the pounds dropping and maintain the weight.
I see now how fast and easy I lost 10kg in one month but to maintain the result is much more difficult, basically do not believe if somebody tells you can come back to your normal habit and eat everything you want and do not exercise, you easily come back to point where you were before you lost weight.
Today I will give you few simple tips how to avoid famous Yo-yo effect and share with you my new habits and rules, which I do not always strictly follow, as you would be able to see after I share my last week notes.
So here are 5 easy to apply tips, which should help you to drop 10kg in one month:
1. Start your day with warm water with lemon.
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Over citrus are very healthy and rich with vitamins C the most powerful antioxidant. Vitamin C is one of the quickest and easiest ways to boost your immune system. It helps neutralize free radicals associated with aging and disease and it’s also excellent for the skin.
I sometimes drink mixed lemon and grapefruit juice. Or sometimes warm water with lemon (with skin or without), sometimes add honey or maple syrup. Why warms water? Warm water and lemon is a natural energizer. It hydrates and oxygenates the body, leaving it feeling refreshed and revitalized for quite some time. The biggest benefit of drinking warm water and lemon is that it helps to maintain your body in an alkaline state. Interestingly, while lemon juice itself is acidic, it’s actually one of the most alkaline foods available. Especially important to drink it in a days of attack phase when you eat proteins and vegetables only. Dukan diet does not allow in 1st phase any fruits than but I applied lemon or grapefruit, it is needed to alkalize your body after too much meat and proteins you consume, as they usually makes your body too acidic.
One more remark, the other foods that cause an imbalance in our pH levels are the usual ‘low to no nutrition’ suspects —sugar, processed or excessively fatty foods, alcohol, certain meats, etc., so it’s no wonder that cold and flu causing bacteria and viruses thrive in this acidic environment. A diet overhaul is clearly in order if you fall into the above category, but a good first step is a daily regimen of a cup of warm water and the juice of half a lemon first thing in the morning.
Lemon juice is a digestive martial artist too, relieving symptoms such heartburn, belching and bloating in a natural and cost-effective manner, while the citric acid in this mighty fruit stimulates the liver and aids in detoxification by maximizing enzyme function. It’s also a fantastic natural solvent, making short work of the uric acid that causes joint pain and inflammation.

Here’s how you can use lemon juice for cleansing every day:
– Drink the juice of one lemon in one cup of warm water first thing in the morning (on an empty stomach).
– Make sure to wait 30 minutes before eating breakfast, as this will ensure your body gets the most energy and nutrients from the food you eat. Use fresh lemons (preferably organic and locally grown) and mineral rich filtered water.
– In terms of water temperature, SUPER IMPORTANT -not too hot, not too cold, but just right. In this case just right is lukewarm. Boiling water will destroy some of the enzymatic properties of fresh lemon, while icy cold water will hinder its digestive benefits.
– You may find you do not miss coffee anymore, I still drink it, but not a first drink in the morning
Here you can see the recipe:
– Clean your lemon with brusher the day before,
– Quickly steam with boiled water
– Leave the lemon overnight BUT NOT IN THE FRIDGE
– Such you can grate a bit of skin, the most is in lemon skin
– After you squeeze, mix with just lukewarm water
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2. Avoid “white” carbohydrates
What are the white carbohydrates? This white rice, potatoes, bread, rolls, pasta, cereals, all products fried in batter, even the fish in batter. White flour is dangerous not only because of the empty calories (because it does not bring anything healthy), but even harmful. It may even lead to diabetes and cancer, and that the chlorine dioxide, which is used for bleaching flour. Also added chalk, alum and ammonium carbonate to flour was whiter. White flour (this dark, artificially colored too) contains alloxan, which according to many studies, destroys cells in the pancreas. Many medical studies, indicates that alloxan, a highly toxic chemical. It is used min. to induce diabetes in laboratory rats. If you want to be healthy and want to lose weight, just do not eat anything made with white flour.
SEE ALSO THE NOTES ABOUT AGE (Advanced Glycation Endproducts) BELOW.
3. Do not eat fruits (only 1 month when you want to drop weight)
Why?
Because of three reasons:
1. By this, they are not enough filling to be able to replace a meal. Therefore, products should be chosen wisely.
2. They have too many carbohydrates
3. They have a lot of fructose, the sugar contained in the fruit. Fructose is broken down by the liver cells. One of the final products are triglycerides, or fat character. During this decomposition, also formed uric acid and free radicals. None of these end products is not good. Triglycerides can accumulate in the liver cells and damage it, causing eg. Non-alcoholic steatohepatitis. Released into the blood, can contribute to the formation of atherosclerotic plaques. Uric acid can turn off the production of nitric oxide, a substance that helps protect artery walls from damage. Another effect of high consumption of fructose is insulin resistance, which in turn in poor diet leads to diabetes. Of course, in general, fruits are very healthy and should be eaten, but not too often and in reasonable quantities.
4. Do not combine alcohol with food
Alcohol has already a lot of calories if you eat and drink it gets to excessive amount of calories per dish. If you have a taste for a glass of red wine, drink it in the evening and try not to eat anything after. If you go out for dinner, try to order low ‘carbo’ dish, and have glass or 2 of red wine. Wine has already a lot of carbohydrates.
Red Wine (100 ml): Calories: 70, Total Fat: 0g, Total Carbs: 0.3g, Protein: 0.08g
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5. Try to do something every day:
walking, jogging, swimming, going to gym or other type of activity. If you are too tried or not in the mood to do anything, try to force yourself at least next day. Do not come back to habit of laying on the couch. By the way you will feel much more energy if you do exercise, however in the first attack phase when you eat mostly proteins, you may not have enough energy to exercise, but walking should be ok.

COMPETITION

I thought to announce competition starting 1st of April, do you want to join and see who loses most weight? I plan to have a gift for such person, surprise.
In the next pots I prepare the rules. Since only one prize founded by me and shipped to you will be available I will trust your honesty. You may send me your photo to given email & current weight today. It is important that you have a witness who could confirm the weight. On 1st of may you send me again same thing.
The price will be shipped to the person who loses highest % of body weight.
I am not going to compete since I am sponsoring the prize.
Somebody may question why I am doing this, I took part in competition before and I think it is a best motivator for some of people, maybe not all but joined efforts can lead to the best results!

Ok 3 more things today which helps those who wants to join the competition or convince why some of my tips are really working and important for a good health.
1. AGE
2. Dukan phase 2
3. My last week overview

1. AGE
Eating wheat products (even the “whole grains”). The case concerns the effect of glycosylation … are advanced glycation end products – (Advanced Glycation Endproducts, AGE) AGE! These nasty little compounds cause the skin to harden the supporting tissue which contributes to a worsening of their condition and fiber damage the skin. The skin gradually loses its firmness and elasticity, wrinkles appear. The same process works for organs, joints, eyes, cartilage or nervous system. So, what is one of the worst factors that increase the production of AGE-s in your body? HIGH blood sugar levels. It accelerates the aging. That is why people suffering from type 2 diabetes look older than their actual age. This effect applies not only to diabetics. How is this “whole grain”. Here’s a little known fact, besides being the big food companies that want us believed that the “whole grains” means healthy. The facts are that the wheat is EXCEPTIONAL kind of carbohydrate that contains a compound called Amylopectin (not found in other foods). Demonstrated that they raise blood sugar levels, even faster than white sugar. Amylopectin contained in wheat raises blood sugar levels more than any other carbohydrate. This means that any wheat-based food: bread, baguettes, pasta (even durum), cakes, produce a much higher level of blood sugar after eating than other carbohydrates. This means that the higher the level of sugar, the faster we age, we have more AGE-s. The gluten (also contained in wheat) is harmful. This is just another reason for this to completely eliminate from your diet foods containing wheat. Your body will age slower! Eliminating wheat from your diet will also result in an immediate weight loss! Another problem eating a wheat-based food it contain carcinogenic compounds called acrylamide. It was examined that acrylamide increases the risk of cancer and accelerates the aging. You must also remember that this compound is also found in other products, eg. french fries or other starchy foods toasted toast, chips, biscuits. There is a way to defend you against these harmful compounds and has to do with food COMPETENT products. In addition to wheat, you have to watch out for other products as quickly raise blood sugar levels. These are products based on maize (corn flakes, corn flour, tortillas, chips-nachos, corn syrup added to yoghurt and jams). Be sure to carefully read the label and avoid these products like the plague. (Unless you want to quickly get old & gain weight.)

2. Dukan phase 2
The Dukan Diet is a comprehensive diet plan broken down into 4 phases: 2 phases to lose the weight and 2 phases to keep it off forever. Completing the third and fourth phases of the Dukan Diet, the Consolidation phase and the Stabilization phase, will determine whether or not you will maintain your True Weight for life.
Today about Phase 2, named The CRUISE Phase : to reach your True Weight.
The Cruise phase adds 32 vegetables and will take you to your True Weight. In total, you can select from 100 Natural Foods. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose. Weight loss in the Cruise phase is gradual – on average, 1 lb. every 3 days. The desired effect is to get rid of body fat while maintaining lean body mass.

100 unlimited allowed foods
In addition to the 68 allowed proteins in the Attack phase and on PP days, you can add 32 non-starchy vegetables on PV days while on the Cruise phase.
The 100 allowed foods list contains foods that will supply you with vitamins, minerals, and fiber, thanks to their nutritional diversity:
68 Pure Proteins: Starting on the Attack phase
Lean meat:
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Beef tenderloin, Filet mignon – Buffalo – Extra-lean ham – Extra-lean Kosher beef hot dogs – Lean center-cut pork chops – Lean slices of roast beef – Pork tenderloin, pork loin roast – Reduced-fat bacon, soy bacon- Steak: flank, sirloin, London broil– Veal chops – Veal scaloppini – Venison
Poultry:
Chicken – Chicken liver – Cornish hen – Fat-free turkey and chicken sausages – Low fat deli slices of chicken or turkey – Ostrich steak – Quail – Turkey – Wild duck
Fish:
Arctic char – Catfish – Cod – Flounder – Grouper – Haddock – Halibut and smoked halibut – Herring – Mackerel – Mahi Mahi – Monkfish – Orange roughy – Perch – Red snapper – Salmon or mmoked salmon – Sardines, fresh or canned in water – Sea bass – Shark – Sole – Surimi – Swordfish – Tilapia – Trout – Tuna, fresh or canned in water
Shelfish:
Clams – Crab – Crawfish, crayfish – Lobster – Mussels – Octopus – Oysters – Scallops – Shrimp – Squid
Vegetarian Proteins
Seitan – Soy foods and veggie burgers – Tempeh – Tofu
Fat free dairy products (I personally do not use fat free)
Fat-free cottage cheese, Fat-free cream cheese, Fat-free milk, Fat-free plain Greek style yogurt, Fat-free ricotta, Fat-free sour cream
Eggs
Chicken – Quail – Duck
And Sugar-free gelatin (again I do not like sugar free food as they usually contains artificial sweeteners
32 vegetables: starting from the Cruise phase
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Artichoke – Asparagus – Bean sprouts – Beet – Broccoli – Brussels sprouts – Cabbage – Carrot – Cauliflower – Celery – Cucumber – Eggplant – Endive – Fennel – Green beans – Kale – Lettuce, arugula, radicchio – Mushrooms – Okra – Onions, leeks, shallots – Palm Hearts – Peppers – Pumpkin – Radishes – Rhubarb – Spaghetti squash – Squash – Spinach – Tomato – Turnip – Watercress – Zucchini
More foods allowed on the Dukan Diet:
SHIRATAKI : Unlimited starting from the Attack phase. The Konjac root from Asia (China and Japan) is satisfying, rich in fiber, stimulates intestinal transit and has virtually no calories. You can also find konjac in other forms, such as a powder or ‘flour’ and sometimes a gel.
OLIVE OIL : starting from the Cruise phase. Rich in omega 3 fatty acids, polyphenols and vitamin E (an antioxidant) – all essential for health. Limited quantity: 1 tsp
GOJI BERRIES : starting from the Attack phase. Limited quantity: Pure Protein days: 1 Tbsp, Proteins and Vegetables days: 2 Tbsps.

Alternating rhythms suited to your lifestyle
Alternation is always made up of the exact same number of Pure Protein (PP) and Proteins and Vegetables (PV) days. For example: 1/1 means 1 day of Protein and Vegetables followed with 1 day of Pure Protein and so on. If you are stagnating, you can use a higher alternation such as 2/2, 3/3, 4/4 or 5/5. The 5/5 is especially recommended for people who have a lot of weight to lose.
Physical activity:
On the Dukan Diet Cruise phase, 30 minutes of brisk walking will help maximize your weight loss.
MY LAST WEEK OVERVIEW:
For those of you who red my former post, you could see that I was on a party last Saturday, I was drinking red wine and Jack Daniels. The next day weight did not go up. Why? Because I did not eat in the night after coming back from party which I used to do before.
Yes it is very important rule, if you want to enjoy the party do not eat in the night when coming back, that was my problem which I just changed my habit. I still can enjoy going out with my husband and friends but control myself not and do not eat at night.
After Party on Sunday, we all went out together for lunch to Yasmine’s Stakehouse, where I had:
– Cesar salad (with a lot of mayonnaise dressing),
– Beef carpaccio
– Beef tenderloin stake
– Red wine
and for dinner we went out too, to Cameo Italian restaurant, where I had:
– Seafood soup
– King Lobster pasta
– Tiramisu
So nothing surprising that my weight went up on Monday from 126 pound to 128.5 on Monday. 2.5 pound within 1 day, so you can imagine without daily control you can easily do up to 5- 8 pounds a week.
Champagne & red wine during a day was adding up to total number of consumed calories on top of sugar consumed in form of Tiramisu.
Well but I still advice you to enjoy the life and even if you are on diet, have one day free and eat what you like, and very next day try to burn these calories and either apply one day cleanse or protein day. This should not impact your overall diet plan but make you stronger for e longer diet plan. Do not think I just gave up one day, I gave up the whole diet plan. Very next day go back on track!

Below you can see all my week how I dealt with my Sunday enjoyable day during the rest of the week.
Here you can see my last week from Monday to Saturday:

MONDAY:
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TUESDAY:
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WEDNESDAY:
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THURSDAY:
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FRIDAY
Friday g

SATURDAY:
Saturday g

As you can see I was not dieting much, but tried to walk and do other activities to stay fit.
The outcome as you see with weight loss was pretty poor, means no weight loss, but with such type of food you cannot expect much of weight drop.

I did some observation last week, and since I try to maintain my weight even drop to 125 pounds, I probably come back to Dukan phase # 2 – Cruise phase, since I noticed the biggest drop after I applied protein day only. 2 pounds in just one day! Of course someone will say you get read of water from your body this is why, yes it is true, but in longer term it also helps to keep your appetite under control, and remind about new implemented habits.

Today is Sunday, nice sunny day in Shanghai, AQI = 128 lightly polluted, I took my 2 dogs for a walk and made some nice photos of spring coming, wanted to share with you.
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I took 3 round, 4,781 steps only (3.72 km). Not big achievement but I plan to walk to /from restaurant today.
I had 2 sandwiches with cheese for breakfast and 1 boiled egg for lunch, since I plan to go to Cameo Italian Restaurant and enjoy a great dinner with my family. Maybe I skip desert but for sure take started and main course.

Coming Next … Join Weight Loss Competition and win a Surprise Prize!

Dukan attack phase & more about …

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Hello All!!!
Quite a long time did not write anything. Today I write about my week diet (well would not name it dieting at all) and give you some ideas for breakfast and dinner at first attack phase of Dukan diet.
I got so much positive feedback from my closest friends and family, somehow they want to read, more what is going on here in China, how I live what do. We live in different countries, busy to talk even from time to time.
This blog is also kind of a diary for me. I think we are too much now on FB, Twitter, Instagram, Wechat in China, NK in Poland. All these social portals make us talking less with each other and tent to do thing while running after something else, with no time to step back and think a bit about our life, what we really enjoy and what we miss, what we would like to do next, next year, when we retire…
I find really strange chatting with my daughter, like my husband pictures on FB, and communicating mainly this way. Where are our meetings, interesting discussions, social gathering. We need to cultivate our relation, otherwise we only stay in front our laptops.
I think I was much happier, when I did not have computer at home. Try to remind yourself what did you do at the times no computer, no internet. How much enjoyable was our day…
Last 2 weeks I had a lot of to do, I was also organizing birthday party for my husband.
Thanks to Maggie, owner of Yasmine’s restaurant, the Party was great. See some photos
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Yasmine logo and stake

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I love her idea to replace ‘Birthday Cake’ with fresh fruits, much healthier and the guest’s adults and kids were really eating with relish.
Recommend this place –the restaurant and butchery store to anyway, always fresh juicy beef and other type of meats and sausages.
Thank you Maggie again!

Time is running like crazy, just 1 week ago my husband birthday, he turned 44, unlucky numbers in China. Number 4 means death, as in Chinese same word may have a lot of different meaning, depends on pronunciation. Imagine my husband turned 44 on 13th of March, Friday. Well everything went well, even thou he does not like surprises and was not expecting this party. The most important nobody was hurt, nobody was drunk, and everybody had fun on that someone named it ‘unlucky day’
I must share that yesterday I screw up my diet, I bought Tiramisu whole cake and was eating 3 pieces, the last portion at 1am in night, really bad.
Well today I woke up with resolution to burn yesterday’s Tiramisu today.
I usually do not eat before walking & running on the treadmill, I do not have special plan just do by amount of calories burned or time on treadmill -1h. Today I managed to burn 500 cal within 55min.
Usually my goal is set by time 1h walking & running but since I am getting faster I can run longer and probably 500 cal to burn should be my new objective.
After that I could prepare lunch, if I do not eat breakfast like today I name it branch. It was a big salad with some seeds.
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I do make by my own salad dressing remember never use dressing from the bottle, you spend time to make salad and then you add all kind of different preservatives and trans acidic to you veggies. Does it make sense? To me not at all.
Quick recipe for salad dressing:
– 1 or 1.5 lemon or lime,
– 1 to 2 table spoons extra virgin olive oil
– 1 small tea spoons of whole grain mustard
– If you like a bit more sweet you can add also a half os small tea spoon of honey or maple syrup, instead or sweetened with sugar
– Squeeze 1-2 cloves of garlic
– Sometimes I add pesto sauce
– Salt (if you use feta cheese do not add salt as it is enough salty) & pepper
Remember very important which I actually do not follow Dukan’s diet recommendation, some vitamins needs fat to be absorbed in our body. So eating just a salad with no fat in form of a bit olive oil, avocado, fete cheese or some seeds like chia or sun flower or some nut, does not give you full spectrum of vitamins that you can absorb from veggies.
After that I made my own milkshake from almond milks, today I plan to stay –mean free and gluten free, very unusual day, but it is also important to give body relief of proteins and cow milk products.

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Now a bit more about the Dukan diet my Polish friend recently borrow a book from me. I bought it long time ago, tried many times to go thru all phases, it never happen.
You ask me how you finally lost weight. Yes but I am not strictly follow this diet. I found what best works for my body and of course try to control carbohydrates mainly. I agree and will always support that proteins helps to lose weight.
So Now About The Dukan diet and its phases:
The Dukan Diet is the creation of French doctor Pierre Dukan and the result of a long career of working with and helping overweight people reach their target weight and, more importantly, keep the lost pounds once and for all. The diet focuses on the temporary elimination of carbohydrates which are replaced by meals with a high protein content, a daily dose of oat bran and a compulsory daily walk. No calorie counting, no diet pills or weird foods and certainly no need to go hungry.
The Dukan Diet plan is structured in 4 easy-to-follow phases, today only about phase 1, start it now:

The Attack Phase of the Dukan Diet plan only lasts a few days, it is probably the hardest to follow when it comes to putting together meal ideas which do not contain any carbs or vegetables and focus on the core protein-rich foods on their own. With this section solely dedicated to Attack Phase recipes, I would like to share the meal ideas for the burning phase today. The Attack Phase can last anything between 1 and 10 days as the exact length very much depends on what your long term ideal weight goal is.
1 day is enough for those wanting to lose less than 10 pounds, 2 days for weight losses of less than 20 pounds and 5 days for those who would like to shed between 20 and 40 pounds.
Finally, if your target weight is over 40 pounds away, Dr Dukan recommends to follow the Attack Phase for 7-10 days as well as consulting your GP for medical advice. I personally think 5 days is kind of optimum, later you can shorten your periods but for the start I recommend 5 days and then 5 days proteins and vegetables.
Dukan Diet Attack Phase Food List
– All lean meats including beef, veal, chicken and turkey (skin-removed), cooked with no added fats
– All types of raw and cooked fish and shellfish with no restriction
– Eggs
– Kidneys, beef tongue and liver
– Low-fat cooked meats such as chicken, pork, turkey and ham
– Low-fat dairy products including skimmed milk, 0% fat yoghurt (avoid fruit yoghurts and choose from flavoured ones such as vanilla), cottage cheese, cream cheese, fromage frais and quark
– Hot drinks like coffee, tea and infusions (without sugar)
– Drinks with no more than one calorie per glass such as Diet Coke and Diet Pepsi
– Vinegar
– Lemon juice, spices and herbs
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Dukkan diet recommend slow fat diet Yoghurt, I do not believe low fat products are healthy, so I used regular fat milk foods.
I agree to be careful with fat meat, sausages, if you keep eating those your weight drop not such significantly as it should.

If anybody wants details of recipe let me know, attack /burning phase is not complicated with preparation as you mainly eat meat grilled, smoked, baked, steamed, cooked and fish also raw.
You may support here sometimes with canned fish, but not the one in the oil.
Branch or Lunch Ideas:
1. Of course, cafe lathe or cappuccino size Grande,
2. Boiled egg, with egg you can eat caviar
3. Cooked eggs with canned tuna or in brine in water, you may mix together and add black pepper and a bit of mustard, chose real Dijon mustard
4. Oats Cooked with Milk eventually water, or any kind, remember I do not recommend like Dukkan diet does low fat real milk replacements, instd you may use organic soy, almond, cashew or any other gluten free, I use regular milk
5. Salmon and cream cheese wrap, again be carful wih fat cheeses, try not to use in burining phase, you may eat salmon with white cheese
6. Tofu with some spices
7. Milk shake with protein and oats
8. Natural Yoghurt with oats bran
9. Turkey bacon with scrambled eggs, eggs fried with no fat, use first bacon and then fry on melted from bacon fat eggs
10. Omlets, if you like I personally do not
11. Crab sticks,
12. Sashimi, Fresh prawns, suggested souce –yoghurt cream dip with spices,
13. You may aslo do garlic sauce for other type of meat, in that case grilled try turkey or chicken breasts,
14. Bolled ham with low fat cream cheese or cottage cheese
15. Cottage or white chese with garlic and anion, or only garlic,
By the way the best in Dukan diet is white cheese we name it in Poland (twarożek), when I was a kid I still remember my father was preparing it every Saturday or Sunday.
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It is still my favorite dish.
I always loose weight when I eat it, unfortunately there is available white cow cheese (not cottage one) not in many countries, not in Norway, not in US, not in China, but I found in Dubai.
Anyway you can do it by your own. Next time give you advice how to make it.
Dinner Ideas:
Remember any type of fish, seafood, meat, avoid port without skin, and not fried, if you need souce, it must be yoghurt base or just pure lomon. Better to use spices: pepper, cayenne pepper, garlic, onion, cardamom, tummeric,
1. Chicken with cardamom & tummeric and carry
2. Teriyaki Tuna Steak with Low Fat Tzatziki
3. Ginger and Lemon Grilled Chicken
4. Stakes
5. Beef tenderloin, here can be even pork tenderloin
6. Steamed fish
7. Cooked
8. Boiled chicken, even chicken brests but do not over boil. In Poland we do often chicken soup and we cook chicken and beef with vegetables, I eat meat while my family later can enjoy such soup.
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I was walking now with my 2 dogs 2 round around my neighborhood and took some photos to share:
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You can use your phone to type or record what you eat and exercise all day.
I think it is important to watch what helps you to quickly lose your unwanted pounds and what makes you gain them. Each body is different and for everyone something else work better. If you look even how each of us is build, which part of body we cumulate fat, it becomes apparent we should focus on different diets long term. Short term as burning /attack phase for everyone works the protein only diet plan. This also help min. your appetite, and normalize your sugar blood level. Protein makes you full longer and you forget about hunger attics.
Just after my husband birthday, where apparently the meat was excellent and a lot of seafood (baked oysters with cheese, & grilled king shrimp) sausages, naturally smoked ham, grilled beef, lam, you can imagine I had to try everything. On top of it red wine which has as well o lot of calories. I have weighted myself on Saturday morning 14/03/2015 the weight dropped actually to 126.5 pounds. Sometimes you may be surprised that actually weight instead of going up drops, but because, I knew I will eat and drink a lot during the party I was trying not to eat much on lunch and not to eat carbohydrates. Wine has already enough carbohydrates.
Now let us go back to my measurements and look over the whole week of my activities, weight and food.
Last Thursday my physiotherapeutic asked me how come I can remember what I was eating the day before or so. Nothing special I bought calendar and make a notes each day, I really stopped worrying about sized of the dishes I rather focus on type & quality of food I eat.
My last post was on women’s day 8th of March so I go thru each day very quickly than:
09/03/2015
Weight = 130.5 pounds
8am morning drink = warm water with lemon and 5 tablets chlorella + Nopal
AQI (Air Quality Index) = 27 in Shanghai, Excellent
Walking to subway = 5,705 steps; 4km, 5 floors
After coming I took some fruits -mandarins
1:30pm (late lunch, since we had staff meeting at work): sandwich with dark bread and chicken liver with quinoa and broad been.
7pm dinner /supper sandwich with dark bread and Gouda cheese
10/03/2015
6:00am -warm water with Lemon & 5 tables of Chlorella
Did not weight today, we should but somehow was hurry up to office.
AQI = 38 Excellent
Walking to subway 5 617 steps, 4.38km, 5 floors
7am in the office 2 coffee with regular milk
10am -Breakfast 3 cooked eggs
1:30pm –late lunch, 1 baked leg lam
7pm – 2 sandwiches with dark German bread, butter, garlic & ham, 2 tomatoes
11/03/2015
7am wake up as I had a conference at 9:30am and wanted to do jogging before
Weight = 128.5 pounds
8am -50min run & walk on treadmill
9am shower and taking a call at 9:30pm
10:30am –collagen with water and chlorella
1pm -late lunch at Japanese restaurant: miso soup, grilled cod fillet, 4 hot roasted chicken wings, green tea
Walking back home 6,427 steps, 4.57 km, 4 floors
Very busy on Thursday no record
Friday very busy too but took weigh as was pretty strange as 131.5 pounds, while on Saturday after Kris Birthday Party =126.5 kg.
With a good weight I was in Latina restaurant for lunch and we eat a lot plus I got 2 glasses of red wine
In the evening we ordered pizza, where I ate half of meat ,lovers pizza
15/03/2015
I did not take weight.
On breakfast had pizza and salad
For dinner hot pot, I will explain a bit especially for those who does not live in Shanghai, it is also good way to eat a lot of vegetables, good cooked meat and mushrooms.
You can go to hot pot restaurant or do it at home. Next time I explain a bit more about Chinese tradition of hot actually I have to check if it is Chinese or Japanese.
16/03/2015
Since I had doctor appointment I was jogging in the morning 1h
For lunch 12pm we went with my husband to our one of the favorite Chinese restaurant where they served rousted pork & lam legs.
We did not still to only pork and lam, we have ordered our favorite ear mushrooms and cucumbers, snails, nuts in garlic souce. Amazing how many ideas for starters Chinese have. I order sour soup.
Pretty big portion of soup and lam leg left so I took it to office for dinner since I planned to stay a bit longer at work.
Walking back home to subway steps = 5,698
17/03/2015
Weight = 131.5 pounds
AQI = 38, excellent
9am –coffee with milk
10am –fruits: strawberrices & apple
1pm –lunch lam (a bit too much lam) with sour kraut done by my husband and sour tomato soup
7pm – few glasses of red wine and camembert & brie cheese
18/03/2015
Weight = 128.5 pounds
Go to work by car
Breakfast: banana, herrings in tomato sauce
Lunch: Lam with warm sour kraut and onion
3pm: Protein Milk Shake
Supper: 3 sandwiches with butter, ham and green cucumber, 2 legs of lam chopped
19/03/2015
Weight = 128 pound
Walking = Total 8457 steps (5.75 km), 6 floors, a bit longer distance as was walking to subway line # 2 not as usual to 9, as I was visiting my physiotherapeutic at SEIMC
10:30am Late coffee
12:00pm Lunch
Please see some photos: Sandwich with pork chopped, soup, tofu, 2 lam legs (again lam), cooked and fired cabbage
Wild Blueberries Juice.
I love this restaurant is from North China and has very appropriate name – I love You:
The restaurant claim to be green and use a good quality fruits, grains and veggies.
For dinner I planned to eat less but my husband made what I really like:
Pork cooked in sour cabbage with mashed potatoes, so I could not resist.
In the late evening I was eating cooked broad bean with red wine.
20/03/2015
Friday was really the day I did not walk much.
As usual was having coffee in the morning, later on lunch tofu and pork with potatoes.
On dinner I had you will not guess, Lam … , and 3 sandwiches with butter, garlic and cheese.
After such ‘small’ diner I ate huge piece of Tiramisu, and later at night as mentioned before.
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And now the latest crazy pictures from the party. Well my husband as usual did not tell me wwe should dress up so we were only couple not dressed, but who cares, the party was amazing. Only few photos as I do not want to brake privacy of some attendees:
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Can you imagine my husband did not read my blog yet, probably too boring for mans, I tent to agree, however it makes me sad he does not care… My Darling pls. at leat once go to my blog.
Coming next
Advanced Glycation Endproducts (AGE) so what makes you older
and next phases of Dukan diet.
See you 2 weeeks from now

Follow me to stay fit

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Inge & Tom Yuan Garden 118
Hello Again,

I decided to do a kind of diary on my blog to share my further experience to keep weight so that way I may motivate others for a heathier life style.
Today is the women day but only in communist or post-communist countries –China, Poland, and Russia. I got a rose from my husband and I made gift for myself – buying some clothes. In Shanghai there is good sale on 8th of March for women. Since I lost weight most of my clothes are too large. I had this weight pretty long over 3 years, some clothes are still ok, but I had to look into my closet and see what is still suitable. Well women … always a good excuse to buy new staff.
By the way I am not perfect nor ideal and not always lead healthy life style, often I am too lazy to do anything or just too tired, or eat burgers and French fries, drink too much wine, watching all day long TV instead of going to gym. But when I was recovering after my arms were broken I carefully watched what I was eating and if this helped me to recover faster. In additional I had to limit amount of food since I was not exercising at all.
So in the first period when you want to lose kg/pounds you need to have full focus, no crappy food, no fast food, only good healthy choices as you limit amount you deliver to your body and it has to be a good quality food.
I felt sick yesterday but started to treat myself with natural medication. Even thou I felt sick I have decided to run and manage 1h. Now I feel much better but I did not go for the swimming with my friend just in case. My daughter is alos a bit sick probably because of weather.
Weight today 130 pounds, objective 125 pounds.
Just a quick overview of my day activity (not much today) & food:
Morning (ha… I woke up at 10am, but understandable since I went sleep at 3am) 1h walking & jogging
For lunch 200g of chicken liver from Kate and Kimi with quinoa and black beans and homemade sour kraut
My husband did sauerkraut but it was very salty and I was drinking a whole day, was extremely thirsty but maybe this actually helped me to recover a bit.
After that I relaxed doing shopping and went to do nails too.
The nails paint becomes almost an art, look at these:
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Well these are not mine, I have picked a bit crazy today:
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In the evening cocked broad bean and sandwiches (German dark bread) with butter, garlic and ham.
I did also lunch for next day for myself to go.
Now before going to bed 2 glasses of Chinese Puer tea helps to digest and on top of it I love how it taste.
Tomorrow another day to go to work, seems like it will not rain so I plan to walk to subway as usual.
Today it was raining all day in Shanghai but without morning jogging I check my apps and did over 7K steps, hm… even I was surprised.
I still miss our cars we had in Texas:
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I always wanted pick up and that was really nice to drive this car.
Toyota Avalon was a bit faster:
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I can fully understand people in US, especially in Texas, find hard to walk, no pathways, and cars like that:
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Why would like to walk?

Anyway if you want to join and let us track together our efforts and results …?
I am preparing the 2 weeks dishes & recipes suggestions, based on what I was eating. I will post it next weekend in both English and Polish languages.
Good night, looks like Puer Tea made me sleepy ..
Puer Tea

Ideas for healthy & lean choices

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Hello Again,
Today I do not feel very well, yesterday was playing bridge with friends, this is really exciting & relaxing game, allows to forget about work just to focus on play.
Probably got a cold as feel again a bit of pain in my throw, so try to treat myself with garlic bread, but garlic cut with small pieces and bread with butter, no margarine. I also drink ginger and rose tea with lemon and MANUKA honey
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I still plan to go tomorrow to the pool and later sauna I believe it may help, all depends how it goes.
In Poland we use raspberry juice actually concentrated juice but it must be natural preferably homemade.
I promised to share with you the carbohydrates replacements for white rice, pasta, white potatoes, white bread, eliminate these from your diet at all, well I still eat them if no choice when served during business lunch.
First we were told, “Don’t eat fat, and you’ll stay trim.”
After following this advice only to see obesity expand to never before seen proportions, we’re told by the food gurus, “Eating fat is fine. Shun carbohydrates to stay slim.”
In my opinion, neither piece of dietary advice is complete, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega-3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.
I advised you in my former post DO NOT EAT CARBO. Yes and it is true but only during burning phase when you are trying to lose your weight, but later you need to introduce heathy carbohydrates, they are in fruits, veggies, and I name ‘healthy carbo replacements’ like:
• brown rice
• quinoa
• chia seeds
• millet
• buckwheat
• barley porridge
• wheat and oat bran
• sweet potato
• bean
• lentil
Look how many a good healthy replacement you can find, I created a lot of food ideas with these which I am going to share them with you. Now on health benefits, later some few ideas of dishes.

Instead of white rise use brown rise:
Everyone knows that rice is an ancient food, but only recently have we discovered just how ancient it is. Rice was believed to have been first cultivated in China around 6,000 years ago, but recent archaeological discoveries have found primitive rice seeds and ancient farm tools dating back about 9,000 years.
The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain–a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. In some parts of the world, the word “to eat” literally means “to eat rice.” All varieties of rice are available throughout the year, supplying as much as half of the daily calories for half of the world’s population. The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron. Here are the health benefits of brown rise:
1. Manganese—Energy Production Plus Antioxidant Protection
Manganese helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body’s mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.
2. Women Who Eat Whole Grains Weigh Less
To maintain a healthy body weight choose whole grains such as brown rice rather than refined grain, i.e., white rice
3. Rich in Fiber and Selenium
For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and being a good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer.
Selenium is an essential component of several major metabolic pathways, including thyroid In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body’s most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells.
Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase, selenium also works with vitamin E in numerous other vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in the prevention not only of cancer, but also of heart disease, and for decreasing the symptoms of asthma and the pain and inflammation of rheumatoid arthritis.
4. Lower Cholesterol with Whole Brown Rice
Here’s yet another reason to rely on whole foods, such as brown rice, for your healthy way of eating. The oil in whole brown rice lowers cholesterol.
5. Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as brown rice, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD). Well I am not yet at that age but when making blood test in US the results showed I have too high cholesterol level. So must watch the food I eat also to lower it down.
6. Phytonutrients with Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits
Different plant foods have different phytochemicals. These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect—this teamwork—that is produced by eating a wide variety of plant foods, including whole grains.
7. Lignans Protect against Heart Disease
One type of phytonutrient especially abundant in whole grains including brown rice are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some.
8. Reduce Your Risk of Metabolic Syndrome
Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.
9. Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
Brown rice and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. Magnesium, as well as calcium, is necessary for healthy bones. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed. Brown rice can help you keep those storage sites replenished and ready to meet your body’s needs. In addition to the niacin it supplies, brown rice may also help raise blood levels of nitric oxide, a small molecule known to improve blood vessel dilation and to inhibit oxidative (free radical) damage of cholesterol and the adhesion of white cells to the vascular wall (two important steps in the development of atherosclerotic plaques).
10. A Good Source of Fiber
The health benefits of brown rice continue with its fiber, which has been shown to reduce high cholesterol levels, one more way brown rice helps prevent atherosclerosis. Fiber also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes. The fiber in brown rice can also help to protect you against colon cancer since fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, plus it can help normalize bowel function, reducing constipation.
11. Fiber from Whole Grains and Fruit Protective against Breast Cancer
A diet rich in fiber from whole grains, such as brown rice, and fruit offerS significant protection against breast cancer for pre-menopausal women. Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day). Fiber supplied by whole grains offered the most protection. Fiber from fruit is also protective. 12. Help Prevent Gallstones Eating foods high in insoluble fiber, such as brown rice, can help women avoid gallstones. How do foods rich in insoluble fiber help prevent gallstones? Insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant not just in brown rice but all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber. 13. Whole Grains and Fish Highly Protective against Childhood Asthma Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50% Here are the most popular varieties of rice in this country include: • Arborio: A round grain, starchy white rice, traditionally used to make the Italian dish risotto. • Basmati: An aromatic rice that has a nutlike fragrance, delicate flavor and light texture. • Sweet rice: Almost translucent when it is cooked, this very sticky rice is traditionally used to make sushi and mochi. • Jasmine: A soft-textured long grain aromatic rice that is available in both brown and white varieties. • Bhutanese red rice: Grown in the Himalayas, this red colored rice has a nutty, earthy taste. • Forbidden rice: A black colored rice that turns purple upon cooking and has a sweet taste and sticky texture. A Few Quick Serving Ideas: • Heat up cooked rice with milk or soymilk. Add in cinnamon, nutmeg, raisins and honey for a delicious rice pudding. • Make homemade vegetable sushi rolls by wrapping brown rice and your favorite vegetables in sheets of well-moistened nori. • Use rice leftovers for cold rice salads that are great for on-the-go lunches. Be creative and add either chicken or tofu plus your favorite vegetables, nuts, herbs and spices. • For a simple yet delicious lunch or dinner entrée, serve beans and rice accompanied by the vegetables of your choice. • I usually add paprika, tomato, onion, as well ear mushroom, ideas for ear mushrooms coming in the next post. • Rice as a side dish need not be served plain - spruce it up with the toppings of your choice. Some of our favorites include nuts, sesame seeds, healthy sautéed mushrooms, and scallions. • Place rice and chopped vegetables in a pita bread, top with your favorite dressing, and enjoy a quick and easy lunch meal. Recipe for Chicken with Rice & Cardamom & Turmeric (Original Name Hen in Arabic, but I do use chicken) You need: - Chicken, whole or can be only legs, breast but then may be too dry - Whipping Cream - Parsley green - Butter or Olive Oil - Rice - Cardamom mill or I use seeds and mill them in mortar - Turmeric - Curry (in case you do not like taste of curru & turmeric you may skip it, but it really makes dish a good taste but do not overuse Curry, the taste of Cardamom is important to feel) - Garlic Mill or fresh if fresh either small chopped or squeeze - Salt - Pepper - If you like spicy you may add Cayenne Pepper Whole chicken or its portion scatter with all spices: Cardamom, Turmeric, Curry (not too much), garlic, pepper, salt. If you have time live it for a while. I bake in bakeware smeared with butter, at the end of baking you should add chopped parsley green whipping cream. If you like more souse you should more butter preferably clarified. Bake for a short time at a high temperature. Baking for 30 minutes at 350 degrees will yield dry meat. But baking for just 20 minutes at 450 degrees will result in delightfully juicy baked chicken breast, every time. Preheat oven to 450 degrees F. Serve with rice, you know preferably brown, but if you have guest or for family you may serve with white one, but choose a good quality. IMG_0455
Quinoa

Quinoa
Quinoa is a species of the goosefoot genus (Chenopodium quinoa), a grain crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, as it is not a member of the true grass family, is closely related to species such as beetroots, spinach and tumbleweeds. As a member of the Amaranthaceaefamily, it is related to and resembles amaranth, which is also a pseudocereal.
Quinoa was important to the diet of pre-Columbian Andean civilizations. Quinoa grain has been called a superfood a term which is not in common use by dietitians and nutrition scientists. Protein content is very high for a cereal/pseudo-cereal (14% by mass), but not as high as most beans and legumes. The protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice and oats. Nutritional evaluations indicate that quinoa is a source of complete protein. Other sources claim its protein is not complete but relatively high in essential amino acids. Quinoa is a rich source (>20% of the Daily value, DV) of the B vitamins thiamine, riboflavin, vitamin B6, and folate and is a rich source of the dietary minerals iron, magnesium, phosphorus, and zinc. Quinoa is also a good source (10-19% of DV) of the B vitamins niacin and pantothenic acid, vitamin E, and the dietary mineral potassium. The pseudo cereal contains a modest amount of calcium, and thus is useful for vegans and those who are lactose intolerant. It is gluten-free and considered easy to digest There are two flavonoid—quercetin and kaempferol—are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa’s fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. It contains the diverse array of antioxidants found in quinoa—including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol—that contribute to this oxidative protection.

Recipe for the most common dish is Quinoa Tabbouleh.
You will need:
1 3/4 cups water
1 cup uncooked quinoa
1/2 cup coarsely chopped seeded tomato
1/2 cup chopped fresh mint or parsley
1/4 cup raisins
1/4 cup chopped cucumber $
1/4 cup fresh lemon juice $
2 tablespoons chopped green onions
1 tablespoon extra-virgin olive oil $
2 teaspoons minced fresh onion
1/2 teaspoon salt
1/4 teaspoon freshly ground black peppe

Preparation
Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.
By the way I use Quinoa not only for salad but as side dish for meat like chicken, or turkey or even pork tenderloin
Oats
The oat, sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name. While oats are suitable for human consumption as oatmeal and rolled oats, one of the most common uses is as livestock feed. Oats have numerous uses in foods; most commonly, they are rolled or crushed into oatmeal, or ground into fine oat flour. Oatmeal is chiefly eaten as porridge, but may also be used in a variety of baked goods, such as oatcakes, oatmeal cookies and oat bread. Oats are also an ingredient in many cold cereals, in particular muesli and granola. Oats are generally considered “healthy”, or a health food, being touted as nutritious. The established property of their cholesterol-lowering effects has led to acceptance of oats as a health food. Oat bran is the outer casing of the oat. Its daily consumption over weeks lowers LDL (“bad”) and total cholesterol, possibly reducing the risk of heart disease. Oats contain more soluble fiber than any other grain, resulting in slower digestion, a feeling of satiety and suppression of appetite. One type of soluble fiber, beta-glucans, has been proven to lower cholesterol. Oats are the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein. Globulins are characterised by solubility in dilute saline as opposed to the more typical cereal proteins, such as gluten and zein, the prolamines(prolamins). The minor protein of oat is a prolamine, avenin. Oat protein is nearly equivalent in quality to soy protein
I add oats to salads, milk shakes and sometimes veen to soup.
Here my breakfast idea with oats and my daughter loves it:
You need:
– Milk
– Oats
– Cinnamon milled
– Sugar, preferably brown (this for your kid not for you if you are on diet)
– Apple
Preparation:
Oats cook with milk to make it the amount of oats to be used depends on consistency you want to get of the dish. My daughter likes thick dish.
Wipe apple on a coarse grater and put on top of the dish, sprinkle with cinnamon & sugar if you have to.
Perfect healthily meal for breakfast, for those who cannot take cow milk, pls. try another milk gluten free substitute, water ss well possible but less tasty.
Chia seeds
chia seeds
Chia seeds are among the healthiest foods on the planet. The Aztecs and Mayans used chia seeds to fuel performance back in the day
They are loaded with nutrients that can have important benefits for your body and brain.
A 1 ounce (28 grams) serving of chia seeds contains:
• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
Has the following healthy benefits:
1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories
2. Chia Seeds Are Loaded With Antioxidants
3. Almost All The Carbs in Them Are Fiber
4. Chia Seeds Are High in Quality Protein
5. Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight
6. Chia Seeds Are High in Omega-3 Fatty Acids
7. Chia Seeds May Improve Certain Blood Markers, Which Should Lower The Risk of Heart Disease and Type 2 Diabetes
8. They Are High in Many Important Bone Nutrients
9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics
10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink

I add chia seeds to salads, soups, milk shakes.
My Milk Shake or Natural Yoghurt Shake recipe ( I bought equipment in which I can make yoghurt by my own, actually having powder bacteria you can do it by yourself too)
– Milk organic soy, or almond, or just natural yoghurt or kefir
– Oats
– Chia Seeds
– Nuts –Almonds, Sunflower seeds, pumpkin seeds, hazelnut, cashew but only small handful
– Raspberries &/or black berries, blueberries ok too, frozen or fresh
– Organic protein powder

Everything put to blender and blend together. Drink for breakfast or lunch, it will keep you not hungry for a good amount of time and gives energy for your day.
I bought blender to office so if I do not have time to go for lunch or if I did not take any with me I do such shake at office. Of course I need to have all ingredients but it is easy to have stock. With frozen fruits if you so not have fridge may be difficult but you can still do this shake without fruits, less tasty but still will kill your hunger and provides necessary nutrition.
Another one is Chia Breakfast Pudding
Soak chia seeds in vanilla almond milk the night before to create the base for this nutritious breakfast bowl. In the a.m., mix it well, spoon it out, and top with your favorite fresh fruit and nuts. The pudding will keep in the fridge for up to five days, so feel free to mix up a big batch on Sunday night and eat it for breakfast all week.

Millet
Millet is an ancient seed, originally hailing from Africa and northern China, and it remains a staple in the diets of about a third of the world’s population. Rich in iron, B vitamins and calcium, millet has a mild corn flavor and is naturally gluten-free. Although millet is most often associated as the main ingredient in bird seed, it is not just “for the birds.” Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food. As with most grains, millet is available in markets throughout the year. Millet is tiny in size and round in shape and can be white, gray, yellow or red. The most widely available form of millet found in stores is the hulled variety, although traditional couscous made from cracked millet can also be found. The term millet refers to a variety of grains, some of which do not belong to the same genus. Millet is more than just an interesting alternative to the more common grains, it is a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Recipe for fresh berry juice:
1. Thoroughly rinse berries, and place them in a heavy pot with just enough water to make them bob. Bring to a slow boil, mash with a potato masher or spoon, bring back to a boil, and remove from the heat. Cool slightly.
2. Pour the mashed berries into a jelly bag or a colander lined with several thicknesses of cheesecloth. Collect the juice in a bowl, and pour it into clean jars as it accumulates. Be careful, because berry juice stains. When the bag or cloth is cool enough to handle, squeeze out all the juice and some of the pulp. Compost what’s left.
3. Sweeten to taste with sugar, honey, or other fruit juices (such as pineapple). Under-sweeten, because you can always add more sugar later, but you can’t restore lost tartness. At this point you have a concentrate, which can be diluted with 3 to 4 parts water for casual quaffing. Don’t dilute it if you want to freeze or can it. Whether frozen or canned, you juice’s future might include transformation into home brewed soda, wine, or a warming batch of berry cordials.
4. Freeze your concentrate in ice cube trays or small freezer containers. Or, seal it up in half-pint jars processed in a waterbath canner for 10 minutes. Most berries are naturally acidic, but when canning concentrates from softer fruits like plums, I add a teaspoon of lemon or lime juice per cup, just to be safe.
Buckwheat
Despite the name, buckwheat is not related to wheat, as it is not a grass. Instead, buckwheat is related to sorrel, knotweed, and rhubarb. This is why it is a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens Because its seeds are eaten, it is referred to as a pseudocereal. Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.
I love buckwheat with meat, it is excellent with beef cutlets or veal, or even any type of goulash. Oh coming next will be Porkolot, the recipe of my mom she spend 5 years in Hungary and gave me the best receipt for Hungarian goulash. Well this one should be served with pasta, or rice but I can give recipe for homemade pasta, too.
Barley porridge
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That’s because the carbs in barley and rye kernels are “low glycemic index,” meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
Rather buy hulled barely, not pearl barley
Here is a yummy alternative to oatmeal in the morning. Very healthy whole grains, too. Takes a little while to make it, but very yummy. Add your own spices, sweeteners and dried fruit, to your taste. This recipe can be easily halved if you use a small saucepan. Supposedly you can cook in a small crockpot overnight, but I’ve personally only ever tried this on the stovetop.
You need:
• 1⁄2cup barley (I prefer hulled to pearled)
• 1⁄2cup quinoa
• 1pinch salt
• 4cups water
• dried fruits (optional, such as raisins, cranberries or cherry)
• honey (optional) or maple syrup (optional) or sugar(optional)
• spices, such as cinnamon, nutmeg, cardamom (optional)
• milk (optional) or yogurt (optional)
Preparation:
• For the crockpot method: Mix the first four ingredients (barley, quinoa, salt and water) and cook on low overnight.
• For the stovetop method: Combine the first four ingredients in a saucepan. Bring to a boil. Then simmer covered for about 40 minutes, until all the water is absorbed.
• For both methods continue from here: Fluff with a fork and put into serving dishes.
• Add sweetener, dried fruits and spices, as desired. Basically, as you would like for oatmeal. Similar. Serve with milk or yogurt if desired.
• For Vegan omit the milk and yogurt or sub non dairy milk such as soy milk.

Sweet potato
It’s no surprise that sweet potatoes are at the top of nearly everyone’s healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!

What’s more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.
I see today most of my clothes are too large, I had a business meeting and realized I do not have any suit that fits. I am happy from one side but since I still work to loose a bit more do not want to buy new clothes yet. In China everything is very expensive, I do not like to do shopping here. US or Poland is fantastic, especially US Outlets.
I could re-work in Chinese Tailors some of my clothes but afraid they may screw up and sometimes is good to have back up plan event thou I have an objective to keep my current weight with 3 kg more drop.
During the first 2 weeks I really was eating mainly proteins:
– Coffee in the morning with milk
– Protein shake
– Salads made with my homemade dressing (recipe in next post)
– White cheese with garlic or /and onion or chives & radish
– Hard cooked eggs with caviar or with tune from box in water –lunch or branch
– Sashimi (not sushi as contains rice) ¬–lunch or branch
– Fish for dinner or chicken or turkey, stake but beef tenderloin -dinner
As you see Dukan diet recommends 5 days only proteins and 5 proteins with veggies, during the first period try to eat mainly green vegies, if red be careful some like carrot contains a lot of sugar. In first period to loose weight eat salad or green leaves, baby leaves, eventually cabbage.

So far I enjoy food in restaurants but with wieght under control
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More about my diet and another ideas for dishes in the next post coming soon

… Bye

DO NOT weight loss tips, and how my diet started

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Hello All.
Another rainy day in Shanghai today  I was planning to go by taxi today to the office. I do not have a car in China as for expats it is pretty danger to drive here. Well who has ever driven in Poland, I would say it is even more difficult to drive a car in China, in a big cities like Shanghai (today population in Shanghai formally registered 24 million as of 2013, but informally and with suburbs it may reach 40million). I have about 5 miles to office from where I live, when I take a taxi it takes 30-40 minutes due to the traffic jam. I found much easier to walk to subway (35- 40min), subway takes 5 minutes, so it is a bit longer but I can do some walking -about 6000 steps one way -pretty amazing. The only issue is pollution in China but today was not bed only 57 in the morning, stated as moderate. Before I was trying to fins excuse – bad weather, cold, or pollution, got too late from bed so thought not enough time. Any excuse was good not to walk or go by bike to office. Today I went out as could not catch taxi and the neighborhood guard was also not able to catch one for me neither, so I decided to walk since the rain was not bothering too much. I was feeling really good and glad I did make walking today and was not listening another ‘devil’s’ voice trying to convince me is much more convenient to take taxi. I made few photos on my way. I also walked back from office to home. Overall I did 15K steps just because I could not get taxi . If you have a chance to walk just resign from car or park somewhere on the way to work if your distance from home to work does not allow you to park and try to walk at least a day 30 min morning & evening. Believe you will not need to exercise at all! Somebody may say, well but you sweat because of walking and your clothes are not fresh anymore. I have the change clothes in my closet in the office and I order dry cleaners so they delivers all cleaned to the office directly so I do not need to bother to carry them. But sometimes I even was carrying clothes in back pack together with laptop as I work often in the evening from home. In Sugar Land there Dry Cleaners also delivers directly to the office if not that has to be one that delivers to given address. I was lucky as my company had a deal with the dry cleaning company and I could just drop dirty clothes and I had them clean in my office after next 2 days or so.
I am glad that recovered quickly and could go back for my favorite sport -horse riding, here some photos from Dubai & from Tuesday this week:
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Anyway today post is not about Shanghai & walking since I was already explaining benefits in former post but wanted to share 2 things:
1. How my weight loss journey started
2. Explain posted –DO NOT weight loss tips
Just to share with you when, where and how my weight loss journey started:
During the vacation on Maldives we met a wonderful Dutch couple and we spoke a lot of about our weights, we both were unhappy of our weight. We have decided to spend Christmas & New Year Eve together in Dubai where they are leaving. I made a deal with her, a kind of competition who would lose less weight by NYE, than needs to buy a bottle of a good Champagne. Guess who won? 
But the journey was not easy, why: I could not start to compete just after vacation as in September we invited to China my mother in law, and she cooks so well, I just gave up with any dieting and was enjoying excellent Polish food . In September I had the business trip to Houston, TX and found a perfect excuse that during my business travel is extremely inconvenient to be on diet. Finally I decided to start my ‘diet competition program from October 1st. I told to myself, well I still have plenty of time by December 20th. And that was my mistake, when planning, we always must consider unexpected events that may happen in our life. One of such happened to me, I would never think of.
I was on business travel in Houston, well who lives in Texas or have ever been there can imagine how difficult is too keep away from this delicious restaurants! So I even did not think about dieting there and was enjoying excellent food in different kinds of restaurants, especially that since I moved to China I am missing Texas food very much! The result of my Texas food experience was that my weight went up again to by 5 pound and was 160 pounds. My flight from Houston to San Francisco was late and I ended in SFO in hotel. I finally reached home on Wednesday, 24th of September.
I came back home tired with a jet lag but motivated to start my competition. Thursday I took a day of rest. On Friday, 26th of September, without sleeping almost all night I decided to go to office by bike –just to have some exercise. This was actually mistake as I was too tired to focus on bicycle riding, especially in China you must have eyes all around. The traffic lights does not mean much, and sometimes is even safer to cross street when red light is on for pedestrian. Really, I am not kidding, why, because then no car turns right when green light is on, in the past we had same issue in Poland but most of cross se3ctions with traffic lights have now green arrow allowing cars to turn right.
So, without a good rest to avoid crash with an e-bike I used front wheel brake and was flying over the bicycle on fell off on both arms. Well somebody could say what I was expecting after whole night with no sleep. The funny thing is, that I did not think, I have actually broken arms, but came back home and tried to work and type on my laptop. I gave up when I was trying to slice the bread and could not. This has been a sign along with swollen elbows that I should visit a doctor. After X-Ray a showing news –both arms broken, and the one I actually thought is ok, needs surgery and titanium screw for one year. That was for me really depressing information, I could not imagine myself in 2 casts. The reality was even worse, I do not wish anybody to have broken arms, we cannot imagine until this really happen how many function are dependent on our arms. Imagine to go to restroom or take a shower without using your arms??? Pretty impossible, right? I had a chance to discover it and do not wish anyone. I am with my husband already since 2001 so it will be over 14 years, and believe me I felt ashamed when I needed to get help from the closest person. I could not even eat by myself. You may find it strange, but fortunately for me one arm needed surgery, and because of it I did not need to have cast on both arms.
After surgery I needed help for a few days as could not use my arms at all.
My picture from hospital, just next day after surgery here:
hospital
I was really depressed that due to this accident I will gain more weight as I could not move at all. I decided to eat half of portions to shrink a bit my stomach and since I did not need so much calories as before. After I came back home I started to apply rules I have just shared with you –Do & Do not.
Protein diet was pretty important for me at my recovery, the doctor & my physiotherapist were amazed how fats I recovered. On November I was going for the party organized by my company. Since I was not able to exercise I decided to make changes in my life style and DO NOT:
Here again I am sharing what you should not when dieting:

DO NOT:
1. Eat carbohydrates
2. Eat highly processed food
3. Low fat, diet food
4. Skimp on sleep
5. Eat before sleep or in the night
6. Snack
7. Think about food

DO NOT eat carbohydrates
If you are looking for fast weight gain then you will probably find that the dieter’s worst enemy — the evil carbohydrate — can actually be the skinny person’s best friend. In fact, people looking for ways to lose weight fast can finally find victory by taking another look at how they consume carbohydrates and add them to their mass building diet.
The primary key to achieving no gain weight is to understand the different types of carbohydrates and the best time to consume them. On the beginning of my journey I eliminated carbs from my diet. First 2 weeks I did not consume them at all. I applied partially with some modification Dukan diet, which I am going to explain my modification in the next post or so. When you focus on low-glycemic carbohydrates, commonly referred to as complex carbohydrates, such as sweet potato, brown rice and whole grain breads, the digest slower in the body and therefore they provide you with energy all during the day. However there are other types of carbohydrates that are often seen as harmful, but these can actually be very useful for people that are looking to gain weight fast. These carbohydrates are commonly referred to as simple, or high glycemic carbs, and are found in foods such as white potatoes, white breads, white sugar and also white rice. These carbohydrates tend to break down rather quickly within the body and they tend to cause a rapid release of sugar into the blood. This rapid release of sugar into the blood then triggers a rise in the level of the hormone known as insulin. This has a dramatic effect on weight gain. Insulin would normally cause you to gain weight in the form of fat if you consume the high glycemic products at the wrong times. It is very important to consume the high glycemic foods at the correct times, as this will prevent you gaining the wrong type of weight and it will actually help you to gain lean muscle tissue. There are some tips regarding carbohydrates consumption that are good to consider when aiming not to weight gain.

So in order to loose or not to gain weight DO NOT:
– Go “Simple” After Your Workouts: as if you consume high glycemic meals straight after a workout you will gain weight. When you are training intensely you tend to use up stored sugar in your muscles and therefore if you do not want to gain weight fast you must not restore it fairly quickly. If the sugar is not replaced quickly, muscle tissue will be used for fuel rather than seeing it built up as a result of your training.
Consume high-glycemic carbs again an HOUR past your workouts: when you consume more high glycemic foods about an hour after your workout, you will gain weight very qucikly. These people can afford a bigger increase in their insulin level, as this will help with weight gain. Consuming high glycemic foods will help to overcome their naturally high metabolism, and keep their anabolic hormones at a high level at the time when it can work best to build lean muscle mass
– Drink carbs DURING your workout: if you consume a drink that has a high sugar level during your workout, carb intake during your workout will block the muscle-wasting process and jumpstart recovery, because your workouts will drain your muscles of stored sugar for fuel.

DO NOT eat highly processed food and Do not eat low fat, diet food:
Low Fat. Here is why you should not consume: In the beginning, the conventional low-fat diet was based on very weak scientific evidence, which has since been thoroughly disproven. In the past few decades, many massive, long-term studies have shown that this diet is a very poor choice. Not only is it proven to be ineffective, it can also be downright harmful for a lot of people. Here are the ways the low-fat diet can harm your health:
– The Low-Fat Diet Encourages Consumption of Harmful Foods: When the low-fat guidelines first came out, food manufacturers jumped on the bandwagon. They wanted to bring a whole bunch of “heart healthy” low-fat foods to the market, in order to sell to the health conscious crowd. However, there is one big problem with foods that have had the fat removed from them… they taste like crap. For this reason, the food manufacturers added sugar instead. Sugar is not a fat, it’s a carbohydrate. Therefore, a product can be labelled “low fat” even though it is loaded with sugar. (I should point out that the low-fat guidelines DO recommend that we reduce refined sugars, but not nearly as enthusiastically as they warn us about the “dangerous” fats). The conventional low-fat diet (brought to you by the United States Department of Agriculture) also advocates increased consumption of certain foods: Vegetable Oils: Vegetable oils can reduce cholesterol in the short term, but in the long term they cause harm and are significantly associated with inflammation and heart disease. Whole Wheat: A significant portion of the population may be sensitive to wheat gluten, experiencing symptoms like pain, stool inconsistency, tiredness, among various other symptoms. Basically, since the low-fat guidelines came out, people have increased their consumption of harmful foods like sugar, wheat and vegetable oils.
– The Low-Fat Diet Can Raise Your Triglycerides: Having elevated triglycerides in the blood is a well known risk factor for cardiovascular disease. It is also one of the features of the metabolic syndrome, a cluster of symptoms believed to play a causal role in cardiovascular disease, obesity and type II diabetes. When blood triglycerides are elevated, it is usually because the liver is turning excess carbohydrates (especially fructose) into fat. Because the low-fat diet is also a high-carb diet, this diet can lead to an increase in blood triglycerides, potentially elevating the risk of cardiovascular disease. The best way to lower triglycerides is to eat in the exact opposite way, a low-carb, high-fat diet. Such a diet consistently leads to reductions in blood triglycerides.
– The Low-Fat Diet Discourages Consumption of Healthy Foods: Animal foods that are naturally high in fat tend to be healthy and nutritious. While I agree that factory farmed, grain-fed animal products aren’t an optimal choice, foods from animals that have been properly raised and fed are very healthy. The low-fat diet discourages people from consuming these foods because they contain saturated fat and cholesterol. Here’s a newsflash: Neither saturated fat or cholesterol have ever been proven to cause harm. It was a myth all along, they have now been proven to be perfectly safe in multiple large, long-term studies. Blaming the epidemics of obesity, diabetes or heart disease on fatty animal foods makes absolutely no sense, because the diseases are relatively new, while the foods have been with us all along. Plenty of populations throughout the world, for example the Inuit and the Masai, have consumed almost all of their calories from animal foods and remained in excellent health. Here are 4 examples of foods that have been demonized due to the misguided war on saturated fat:
– Meat: Naturally fed meat is an excellent source of Omega-3 fatty acids, CLA, vitamins and minerals along with important nutrients like Carnosine and Creatine
– Eggs: Eggs are among the healthiest foods on the planet. They are loaded with vitamins and minerals, along with Choline and powerful antioxidants that protect the eyes
– High-fat dairy products: Grass-fed dairy products are the best source of Vitamin K2 in the diet. Also loaded with Calcium, CLA and plenty of other nutrients
– Coconut: Coconut products contain fats that are associated with powerful health benefits, including increased fat burning, better blood lipids and improved brain function.
– The Low-Fat Diet Can Lower HDL (The “Good”) Cholesterol: High Density Lipoprotein (HDL) is often referred to as the “good” cholesterol. It is well established that having high levels of HDL is associated with a reduced risk of heart disease. Eating more fat can raise HDL levels, while a high carbohydrate intake can lead to a reduction. Therefore, it is not surprising to see studies where a low-fat, high-carb diet leads to reductions in HDL, which may lead to an increased risk of heart disease. One of many good ways to raise HDL levels is to eat a low-carb diet.
– The Low-Fat Diet Lowers Testosterone Levels: Testosterone is the main sex hormone in males, but women have small amounts of it too. Like other steroid hormones, testosterone is produced out of cholesterol. Having adequate testosterone levels is important for various aspects of health in both men and women. Having low testosterone levels can lead to decreased muscle mass, increased body fat, osteoporosis, depression, decreased libido, among others. One of the side effects of a low-fat diet is significantly reduced testosterone levels, one study showing a reduction of 12% after 8 weeks on a low-fat diet.
– The Low-Fat Diet Can Harm The Pattern of LDL (The “Bad”) Cholesterol: Low-Density Lipoprotein (LDL) is often referred to as the “bad” cholesterol. It is well established that elevated LDL levels are associated with an increased risk of cardiovascular disease. However, new data is showing that there are subtypes of LDL. We have small, dense LDL (called pattern B) and Large LDL (called pattern A). The small, dense particles (sdLDL) contribute to heart disease, NOT the large ones. A high intake of carbohydrates (especially refined carbohydrates) increases sdLDL, while saturated fat and cholesterol change the LDL particles from the small, dense (bad) subtype to the large (benign) subtype. Studies show that low-fat diets shift the LDL pattern towards small, dense particles, while low-carb, high-fat diets shift them towards large particles.
– The Low-Fat Diet Gives You Heart Disease: Heart disease is the most common cause of death in middle- and high income countries. It is known that traditional populations that don’t eat a Western diet have very little heart disease. When these populations adopt a western diet, they rapidly become obese, diabetic and start dying from heart disease. Therefore, it seems pretty clear that the western diet is a significant contributor. There have been several massive, long-term randomized controlled trials (which are the gold standard of science) that have examined the effects of low-fat diets on the risk of heart disease.
The truth is that the so-called food low fat products makes you gaining weight and feel bad. The only way to get rid of fat is to eat fat. YES IT IS TRUE! Without adequate fat in the diet weight loss is impossible. A suitable dose of fat each day, turn your body into a fat burning boiler! Soon you will learn exactly what fats to include in each your meal to change your metabolism burning machine extra pounds and it’s forever.
This is why I modified Dukan diet which actually is low fat and encourages to eliminate fat in burning phase as well use artificially sweetened drinks like diet coke.
DO NOT Eat Diet Food & Drinks:
Artificially sweetened beverages may free of calories, but it doesn’t mean they’re all that great for your health.

A couple of studies released at the 2011 American Diabetes Association’s annual meeting suggest just the opposite. One found that older people who drank lots of diet soda saw their waistlines expand five times more over a decade than their peers who didn’t drink diet soda at all, while another showed that mice fed the artificial sweetener aspartame had higher blood-sugar levels.
When taken at face value, diet soda seems like a health-conscious choice. It saves you the 140-plus calories you’d find in a sugary soft drink while still satisfying your urge for something sweet with artificial sweeteners like aspartame, saccharin, and sucralose. But there’s more to this chemical cocktail than meets the eye.
– It confuses your body. Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit. Even more troubling, these sugar stand-ins have been shown to have the same effect on your body as sugar. Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain.
– It could lead to weight gain, not weight loss. Diet soda is calorie-free, but it won’t necessarily help you lose weight. Researchers from the University of Texas found that over the course of about a decade, diet soda drinkers had a 70% greater increase in waist circumference compared with non-drinkers. And get this: participants who slurped down two or more sodas a day experienced a 500%greater increase. The way artificial sweeteners confuse the body may play a part, but another reason might be psychological. When you know you’re not consuming any liquid calories, it might be easier to justify that double cheeseburger or extra slice of pizza.
– It’s associated with an increased risk of type 2 diabetes: Drinking one diet soda a day was associated with a 36% increased risk of metabolic syndrome and diabetes in a University of Minnesota study. Metabolic syndrome describes a cluster of conditions (including high blood pressure, elevated glucose levels, raised cholesterol, and large waist circumference) that put people at high risk for heart disease, stroke, and diabetes.
– It has no nutritional value: When you drink diet soda, you’re not taking in any calories—but you’re also not swallowing anything that does your body any good, either. The best no-calorie beverage? Plain old water. Water is essential for many of our bodily processes, so replacing it with diet soda is a negative thing. If it’s the fizziness you crave, try sparkling water. We all drink at home only soda plain water. In case you can afford try Perrier or Pellegrino. In the past when I was a kid we used to have soda makers so called siphon, it was fantastic I was served by my parents with naturally made raspberry homemade juice.
– Its sweetener is linked to headaches: Early studies on aspartame and anecdotal evidence suggests that this artificial sweetener may trigger headaches in some people.
– It’ll ruin your smile over time: According to a case study published in the journal General Dentistry. The research compared the mouths of a cocaine-user, a methamphetamine-user, and a habitual diet-soda drinker, and found the same level of tooth erosion in each of them. The culprit here is citric acid, which weakens and destroys tooth enamel over time
– It’s associated with depression: A recent study presented at a the American Academy of Neurology meeting found that over the course of 10 years, people who drank more than four cups or cans of soda a day were 30% more likely to develop depression than those who steered clear of sugary drinks. The correlation held true for both regular and diet drinks, but researchers were sure to note that the risk appeared to be greater for those who primarily drank diet sodas and fruit punches. Although this type of study can’t prove cause and effect, its findings are worth considering.
– It may be bad for your bones: Women over 60 are already at a greater risk for osteoporosis than men, and Tufts University researchers found that drinking soda, including diet soda, compounds the problem. They discovered that female cola drinkers had nearly 4% lower bone mineral density in their hips than women who didn’t drink soda. The research even controlled for the participants’ calcium and vitamin D intake. Additionally, a 2006 study published in the American Journal of Clinical Nutrition found that cola intake (all kinds, not just diet) was associated with low bone-mineral density in women.
– It may hurt your heart
– Just one diet soft drink a day could boost your risk of having a vascular event such as stroke, heart attack, or vascular death, according to researchers from the University of Miami and Columbia University. Their study found that diet soda devotees were 43% more likely to have experienced a vascular event than those who drank none. Regular soda drinkers did not appear to have an increased risk of vascular events. Researchers say more studies need to be conducted before definitive conclusions can be made about diet soda’s effects on health.
DO NOT skimp on sleep
Think it’s a good idea to get up at 5 a.m. and hit the gym? Studies have consistently shown that people need at least seven hours of sleep a night for optimal health, and short sleep has been associated with a host of health problems, including high blood pressure, depression, diabetes, and a reduced immune response to vaccine. I am really the person that need min. 6 hours if I do not I need to catch up.

DO NOT think about food
Here is what I mean:
Re-program your mind, remember everything is in your brain. There are amazing things that human being can make when overcome brain limits. I recommend to watch Lucy, to motivate ourselves, of course this is just science fiction movie but still gives you a kick to better use your own brain, and move the boundaries.
Here how it scientifically proven:
Cravings: Your Desire for Specific Foods
Cravings are very different than hunger, yet somewhat similar to appetite. Look up “crave” in the dictionary and you will see “to long for; want greatly; desire eagerly.” Usually, the foods you crave are not a necessity, nor do they serve a life-sustaining need. Cravings, unlike hunger signals, will change over time, even over a period of 10 minutes. They are usually triggered by emotions (stress, boredom, sadness, etc.), an attachment or fondness for a certain food, or proximity to appetizing food. Unlike hunger, where any food will quell the sensation, only one specific food will satisfy a craving.

Keep in mind that when you have a craving but are not physically hungry, you must look deeper into why that craving is there. Are you bored? Did you have a stressful day at home or work? Did doughnuts appear in the cafeteria and now all you can think about is eating one (a thought that previously hadn’t even crossed your mind)? Dig into the reason behind your longing for a certain food. If it’s an emotional need, deal with the emotion. If it’s a proximity craving (you see appetizing food and therefore want it), try a distraction technique.

Certainly, it’s important to take pleasure from food and get satisfaction from the foods you eat. Cravings are normal and have a place in a healthy balanced diet. But learning to satisfy them in a controlled manner will keep your relationship with food in balance. Constantly giving in to your cravings—or confusing them with hunger—can lead to overeating and an unbalanced diet, especially since many of the foods we crave are high in fat, salt, sugar, or a combination of the three. Cravings work in reverse order from acting them out. Even cravings we typically associate with a physical feeling, like cigarettes or drugs, are thought to originate in the brain before the body. Let’s take a look at the difference of physical and the psychological aspects in our cravings.
Physical cravings aren’t as abundant as we probably think. Essentially, we crave something the body has gotten used to, whether that means cigarettes, food, alcohol, or anything else. Physical addictions do exist, but unless it’s related to drugs, most of us don’t have a close relation to the feeling of a real physical addiction. As for the evolutionary reasoning cravings were initially about survival, which meant just two things: surviving, (eating and drinking), and reproduction (survival of genes). The body and brain learned to crave what it needed to survive, but over time, those same survival traits leaked into the rest of our lives and we developed cravings to consume things we don’t inherently need.
Psychological cravings include the feeling you get when you suddenly realize you want an entire bag of salt and vinegar chips. Two systems in our brains create and tell us how to react to cravings:
1. First, the reward system identifies a target and causes the brain to release dopamine. This makes the brain believe it will get happiness or pleasure from what we’re craving. This desire for immediate gratification blocks the prefrontal cortex from weighing your long-term goals against the craving. You know the classic image of the angel and the devil on the shoulder? That’s essentially your brain when you are deciding if you’re going to fold to the pressure of a craving. Your craving is the devil, only thinking about short-term rewards, and the angel is your prefrontal cortex, pleading for you to consider the long-term ramifications.
2. Next, your body releases stress hormones that make you feel discomfort or pain. The stress essentially tricks the body into believing the only way to feel better is to succumb to the craving.
The brain can learn to attach the promise of reward to almost anything. If your brain believes that something is going to make you happy, your brain can initiate the craving response. Knowing how cravings work isn’t enough to really understand how it affects you personally. You can experiment on yourself a little and dissect your own craving response.
Cravings are not a good thing. In fact, the triggering of the stress response means we usually feel uncomfortable when a craving comes on. Because of that, we don’t want to overuse a lot of these methods, but you can create temporary triggers that can help you form better habits in the long run. First, let’s take a look at how you can overcome those negative cravings. We know that cravings tap into the part of your brain that wants immediate gratification and when it does, the brain ignores your long-term goals. However, you can train you brain to motivate itself toward long-term goals naturally. Here’s how to do it.
• Create Competing Motivations: train your brain to recognize the difference between motivations and cravings. To do this, create competing motivations so when your brain craves something, you can properly weigh it against what you really want. This means writing down your goals, keeping them available to you, and constantly reminding yourself of what positive goals you want to achieve. This allows your brain to automatically shift to remember your long-term goals and ignore the cravings that have a negative effect on them and be mindful of your actions. Overcoming your negative cravings is great, but how about manipulating those urges into achieving your positive goals? Let’s look at some of the tricks you can play on your mind to do just that.
• Use Triggers to Initiate Positive Cravings: a craving is often created from a trigger. Since something as simple as reading the words “potato chips” can make you crave them, the same triggers should exist for what you want to crave. It’s not a long-term solution to deal with harmful cravings, but you can use those cravings to accomplish positive goals you have trouble starting. Here are a couple ideas for how you can use them.
• Change your environment: Take something that triggers a craving and then pair it with something you want to get done. For instance, if you have to get paperwork done, combine it with a task you enjoy, like eating a muffin at a coffee shop. If you hate exercise, but enjoy shopping, start speed walking in the mall. The flush of dopamine and stress hormones still come out, but you can associate them with the task you want to accomplish. This eventually wears off and stops working, but it gives you enough time to form a new and healthy habit. Or like I explained, while walking to office I am thinking about my day plan, you can listen music or if you have to make a phone calls you can also do this while walking.
• Alter your environment: Placing things you truly want around the house is a way to create a competing motivation for your cravings. The idea is that when you’re reminded of you positive goals, like exercise or eating better, you have quick access to what you need, not what you want. Make subtle changes to your home or work environment. Keep your running shoes by the door or for example. This trains your brain to not only balance your motivations and cravings properly, but also creates triggers for the positive change you want to make. You can’t crave what you don’t want, but you can train your brain into wanting what’s healthy for you.
Fixing your environment to use triggers to your advantage is just one option. You can also use your instinctive reward system to rewire the brain to want to chase a new craving.
• Alter Your Reward System: your instinctive reward system is designed to make you pursue or chase a goal. If you’re trying to start a new habit you want something less abstract than “being healthy” to chase after. Using those cravings to force yourself into accomplishing goals is a great way to provide the temporary reward system needed to establish a long running habit.
We’ve all heard that dangling a carrot across large projects is a great way to reward yourself, but using whatever you crave, say, that bag of potato chips, as a reward for accomplishing a project can motivate you to finish a project quickly. It’s a bit simplistic, but it works to help establish habits and get things done.
The same can be said for more abstract motivations. For instance, let’s say you want to put more money in your savings account, but you always waste a good portion of your check on shopping. Use shopping as the reward. For example, every time you deposit $200 into your savings, you can spend $20 on clothes or anything, not reverse, I mean spend before you save, which we always do This captures the consumption you crave (shopping) and turns it into a useful reward (saving money).
• Listen for the Rewards in What You Really Want: the idea is that you might be able to gradually rewire your brain into craving activities, foods, or behaviors that are healthy. Think about the “runner’s high” when you push yourself, or the burst of energy you have after a healthy meal. There’s no guarantee, of course, but if mindfulness can work to help repress urges by identifying the negatives, the same is possible in reverse. You will still have the dopamine and stress responses, but at least the brain will push you toward a positive goal instead of a negative one. Cravings are like an evolutionary loophole. Our brains are broken by cravings and they can have a negative effect on our health. By recognizing how they work inside our bodies, we can get a better idea of how to stave them off, and how to hack our mind to take better control of itself in the long run. Cravings will always be there, but if you can at least crave what you truly desire, and not what you immediately want, you’ll be better for it.
Do not combine alcohol with food: During the first 2 weeks I did not drink any alcohol, as alcohol contains a lot of carbohydrates and it is high calories with no benefit to body. However over the period of time I drink red dry wine, if possible eat rather before not after drinking. Dry red wine also helps digest the food, especially if you are going to eat a lot of proteins.

Do not start with the statement: ‘I screw up so I give up today.’
This is a very common mistake, we lose out motivation very fast because we just gave up one day or 2 in a raw, and we are coming back to the bed habits very quickly. Even if you had bad day and gave up bad carving, you should come back on track very next day as soon as possible. Remind yourself how much efforts you input into your weight loss journey, is it really worth to screw up?
This is why in my former post I was advising to weight every day, that way you keep control over your body weight. I guarantee if you see the scale goes up, you
Please do remind yourself how you gained more pounds, how that happened that you even did not noticed when you got 10 or 15 more and your clothes started to be too tight. Did you control weight, and did you keep going with your resolutions to reach your long term goal?
Coming next:
1. Unhealthy carbo replacement to healthy ones
2. I am going to share my dishes ideas when starting the diet for the first 2 week

Do & Do Not to lose weight, based on my experience

Recently I was getting a lot of questions what did I do that I lost so much weight?

Before picture taken in Maldives, Iru Fushi on 08/17/2014:

Maladiwy 2014 297I decided to share with others how I achieved today result by dropping from 160.5 pounds /72.8 kg (weight taken on August 17th, 2014) today my weight is 128.5 pounds /58.3kg . You can see the shared photos before and now:Tajlandia

 

 

 

Now, picture taken at Qasr Al Sarab Desert Resort and Spa on 12/31/2014:

DSCN0053

The current weight is what I had most of my life but because I am not anymore in my home country (moving every 2-3 years), now in China, before Norway & US. Believe me it is not easy to keep fit without availability of some type of lean home country food. I share later what type of such Polish lean diet I used to have.

Anyway I open this blog not only for weight loss sharing experience, I want to share each even small success when I won every day battle with my laziness to motivates myself for the next day battle as well anybody who has same struggle every day.

Today I walk you thru my journey and how I managed to lose 10 kg within the first month and maintain with small drop weight every month.

My journey started in October last year in very unpleasant circumstances, on 26th of September I broke both arms falling from a bicycle, I will share more details, with you later on about it in my next post.

Before I share all of my weight loss story I wanted to give simple & quick to apply right away tips what to Do & Do Not to lose weight, based on my experience.

Below I am sharing My Do & Don’t to lose the excess weight

DO:

  1. Eat Proteins
  2. Walk as much as you can
  3. Drink green tea, Puer Chinese tea, Lotus Laves tea, Ginger tea
  4. Take Natural Supplements like Chlorella, Green Coffee beans, Nopal, Kelp, Resveratrol
  5. Detox to clean up your body
  6. Eat organic food, especially meats & veggies
  7. Use spices that supports weight loss –cardamom, turmeric, cayenne pepper, cinnamon, garlic
  8. Eat Eggs & caviar
  9. Check the weight every day
  10. Write what you eat & observe how your weight changes

DO NOT:

  1. Eat carbohydrates
  2. Eat highly processed food
  3. Low fat, diet food
  4. Skimp on sleep
  5. Eat before sleep or in the night
  6. Snack
  7. Think about food

Before I explain I would like to tell you that now after New Year I eat pretty everything, but still look out what quality of the food and try to stay away from highly processed food. If I eat bread I pick the good one, if I use carbohydrates, I basically changed white rice to brown rice, use quinoa, chia seeds, oats,
If I eat sweets I mainly eat dark > 75% cocoa chocolate. I try to exercise during the weekends, mainly walking or running on my tread mill. Yesterday first time since my accident happened sit on bicycle and I am proud of myself. After New Year Eve I was back on horse riding at at Qasr Al Sarab Desert Resort and Spa, amazing to ride on the desert and watch red sand in the rising sun. In China is not like in Texas where I had my own Arabian horse. There are not much places to ride however on Tuesday I am going to ride!

 Ok let me give you some explanation why DO or DO NOT when take efforts to lose weight. 

In that post let me first focus on what to DO TO LOSE WEIGHT.

Do Eat Proteins

Here is why:

Literally every function of your cells, organs and whole body is controlled by proteins.  They are all made within the body from smaller molecules which ultimately have come from foods.  None of our body proteins arrives readymade. On the begging actually first 2 weeks I was mainly eating fish, for lunch eggs with caviar and dinner cod fillet or salmon or halibut. A low dietary intake of cod protein is sufficient to increase growth, improve serum and tissue fatty acid compositions, and lower serum postprandial glucose.

Recently, the diet pendulum has swung in favor of counting calories—an effective weight-loss tool, but not one that always prioritizes protein. Many women perceive foods that are rich in protein as being high in calories or fattening. Protein isn’t as portable as other foods. The best sources—fish, meat, dairy, beans—aren’t as quick or convenient as most carbs or even fruits and veggies. Traditional protein sources aren’t usually grab and go. And if they are, they’re often fried or unhealthy. So be prepared that it will cost you a bit more time. I am lucky my husband does not work, thanks to him he was cooking for me diet food –grilled chicken or steamed fish code, salmon, halibut. In China we bought Thermomix, it is pretty expensive but my husband was confident he will use it. I was reluctant, I thought it will be another ‘dust collector’. Fortunately to my big surprise he is using it every day and was really helpful during my diet. It was pretty amazing, my husband cooks sometimes 3 types of dishes –one for himself, the other for my daughter if she does not like what he was cocking for himself and the third one, a lean dish anyone, I asked him to do for me. Thank you My Darling! Now are holidays in China and we are mainly visiting the restaurants here in Shanghai, but I am planning to go back for a while on protein diet, as my goal is to reach 125 pounds by April. Let us see J

Overall coming back to point, third of women between the ages of 20 and 40 don’t get their RDA of protein, according to the most recent data from the U.S. Department of Agriculture.

Consider this: A Johns Hopkins University study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL (“bad”) cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes. The Power of Protein: The moment it leaves your fork, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight. In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures!

And if, like most successful dieters, you’re burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also fries calories even when you’re not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem. You should consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That’s 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you’re very active, and on the low end if you’re trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams. To be honest I was taking only proteins on first 2 week, and much more without real exercise, just walking 40 minutes each way to & from a subway. Later when you stop your 2 weeks protein burning phase, aim to get at least 30 of those grams at breakfast. That’s roughly the amount you’ll get from two eggs and a cup of cottage cheese or white cheese if available. After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don’t replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.

But not all proteins are created equal. While nuts, whole grains, and veggies technically count, they don’t contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef or veal. All of these foods have just one to three grams of fat per 50-calorie serving.

Vegetarians need to be a little more creative. Pairing incomplete proteins—peanut butter on whole-wheat bread, or brown rice and beans, for example—can pinch-hit for complete ones. Or nosh on complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.

Now to maintain my weight and still lose a bit more, I try to use mainly a good proteins, and use quinoa instead of white potato, but since I love them I do eat them as well but not so often like in the past and not the same big portions as in the past J

Walk as much as you can.

Here is why:

Walking is a gentle, low-impact form of exercise that’s easy, free and suitable for people of all ages and most abilities. Here’s why it’s so good for you:

  • It strengthens your heart
  • It lowers disease risk
  • It keeps weight in check
  • It can help prevent dementia and osteoporosis, too
  • It tones your legs, bum – and tum, Let’s not forget your arms
  • It boosts your vitamin D levels
  • It gives you energy
  • It makes you happy

I am walking whenever I can, I started to walk to subway about 5,589 steps (4.3km), you can use Health apps to measure how much you do daily. I listened my friend and started to take longer way in the office when going to restroom or to grab a cup of coffee or tea, it added me per day over 2500 steps just only moving in the office area. I lived in Texas and I know how hard is to walk there due to 2 main reasons:

  1. Heat
  2. Mainly highways, lack of pathways, you must use a car

Then try at least to walk evenings in your neighborhood, if you have a dog that is perfect, I have 2 J.

I live in China and due to huge traffic it is faster to walk and use subways or just a bike. The only problem here is very high pollution, but every excuse is good to skip exercise so I stopped finding the excuses and keep going with what I suppose to do and I think it is the best advice! Keep going with your schedule. For example in Bergen, Norway people would barely go outside because it rains almost every day, there are more places like that and what you think people do not go out. No not at all! They just keep saying there is no bad weather you may just have bad clothes. And this is true, however in China I found really difficult to walk when rains as it is crazy slippery, I think the dust on pathways combined with water creates slippery ground. I asked my friends from Norway to bring me the rain resistant and not slippery running shoes, well they brought Asics, seemed to be very good but still slippery for the Chinese after rain ground. This is why I bought in China a treadmill to use at home and my husband was laughing (well when I saw at my friend’s house I could not understand too) that I am not going to use it, now he should apologize J It is convenient to have it at home as whenever you have 30min or an hour you can at least walk and watch you serial, movie or news. My husband hates running as he says it is very boring but he found it is not anymore if he can watch something at the time. I use music from youtube or from CD player.

You think your work does not help you to exercise, I can guarantee that if you talk to your boss and explain how important is for you to achieve your goal and loose weight, he or she will understand and I am pretty sure will agree to some flexibility to come later to office if you like to exercise in the morning or leave earlier and let you finish your tasks from home if urgent.

When I worked in Sugar Land I used to go to the gym during lunch time, my company provides a very nice one, but of course I found a good excuse not to continue. I explained to myself that it is too much hassle to change and take shower and it overall takes too much time.  But who cares if you agree with your boss that you catch up later, it should not become an issue. So again do not let any excuses to screw up on your resolutions.

On top of walking find the sport you really like and do it at least once a week, I love horse riding and have new resolution this year to keep going at least once a week, starting next Tuesday and I am excited about it. This also allows me to spend time with my daughter. Can you find any sport you can do with at least one of your family member, a friend or your girl/boyfriend? It is much nicer to train with somebody. I like squash but since I got my knee PCL injury I cannot anymore do sports like squash or other that may cause my knee twist. But I do not want to give up, nope! My husband and daughter love skiing, before injury when my daughter was still too little to ski, me and my husband were skiing on black FIFA slopes in Szczyrk. I was skiing on the ice, my knees had to work very hardly. I also used to dash down in Golgota, but not anymore L. After knee injury in 2010 when playing women soccer in Norway I have to take it easy. But I did not gave up with skiing, as I like it so much. Last time we were skiing in 2011 in Colorado and my orthopedist recommended me to use a knee brace. I was using it but it was very inconvenient. Now after braking both arms my new physiotherapist from Shanghai gave me the tips how to make my knees stronger. I already plan winter vacations in Austria with our Polish friends from Shanghai. My new resolution is to start training on knee & legs mussels, actually I should keep training arms’ muscles too. Anyway next time I share with you exercises my physiotherapeutist recommended on my knees.

 

Drink green tea, Puer Chinese tea, lotus leaves tea, ginger tea.

Here is why:

Puer Tea, Pu-Erh tea (also known as aged or vintage tea) is another of China’s great treasures and has only recently been discovered in the West. It is unlike any other tea in the world but Westerners can appreciate its similarities to fine wine, with which it shares many attributes. To add to the confusion in naming, Pu-Erh Tea comes in two varieties: Green (Sheng) and Black (Shou). Many Emperors drank Pu-Erh tea for longevity. Both green and black varieties of Pu-Erh tea can be stored for long periods of time. In fact the longer the storage, the better the tea gets. There are many health benefits attributed to drinking Chinese tea, ranging from feelings of well-being to near magical cures. For the average Westerner, much of this interest is focused on ancient claims related to weight loss and more modern claims of cancer-prevention due to tea’s anti-oxidant properties. For reference purposes only, I list the benefits of Pu-Erh Tea as commonly recognized in Traditional Chinese Medicine:

  • Aids digestion and fat break down,
  • Has been used in the treatment of arteriosclerosis, colds, bleeding and hepatitis,
  • High level of Vitamin C which is soluble in water and can be rapidly assimilated by the body.

Lotus is one of the worlds most sacred plants, and has been used in traditional medicine for thousands of years. The lotus has been a sacred icon of Buddhists, Hindus, and Egyptians, considered the symbol of beauty, perfection and purity, because the beautiful blossom floats clean and untouched from the muddy pools from which it rises. The rhizomes and leaves of the lotus are combined with other herbs in China, India and other Asian traditional medicines to treat sunstroke, fever, diarrhea, and the whole plant is used to treat mushroom poisoning. Lotus flowers are recommended as a cardiovascular tonic, and the stamens are used to treat urinary frequency. Lotus is also considered to improve virility and treat premature ejaculations. The flowers have diuretic, astringent, and cooling properties. List of Lotus Leaves Benefits

  • Healthy Heart (Increases blood flow and lowers blood pressure)
  • Reduces anxiety and stress
  • Promotes healthy Liver functions
  • Stopping internal bleeding (For Example: Urine in the blood)
  • Treats diarrhea
  • Treats ringworm
  • Helps weight Loss by increasing metabolism
  • Has anti-bacterial and anti-fungal properties.

Lotus Leaves can treat Weight Problems, with L-carnitine (something that helps the body turn fat into energy) can treat weight problems! Looks like with these two things combined, fatty tissues weren’t even able to form! Lotus leaves were specially good with preventing people from gaining weight and absorbing carbohydrates and fats which then becomes energy. I am drinking in form of tea which really suppressed my appetite.

 

Do Take Natural Supplements like Chlorella, Green Coffee beans, Nopal, Kelp, Resveratrol.

Here is why:

Chlorella is a fresh water, single-celled algae that grows in fresh water. Chlorella provides all of the dietary-essential amino acids in excellent ratios. It is also a reliable source of essential fatty acids that are required for many important biochemical functions, including hormone balance. Chlorella also contains high levels of chlorophyll, beta-carotene and RNA/DNA. More than 20 vitamins and minerals are found in chlorella, including iron, calcium, potassium, magnesium, phosphorous, pro-vitamin A, vitamins C, B1, B2, B2, B5, B6, B12, E and K, biotin, inositol, folic acid, plus vitamins C, E and K.

Green coffee beans are basically just unroasted coffee beans, are loaded with antioxidants and pharmacologically active compounds. Chlorogenic Acid is believed to be the main active ingredient in green coffee beans. That is, the substances that produces the weight loss effects. In addition Green coffee bean extract does contain some caffeine. Several studies have shown that caffeine can boost metabolism by up to 3-11%

Nopal cactus, known in Spanish as nopales, is an easy vegetable to add to a variety of recipes. Nopal cactus (prickly pear) is rich in antioxidants, plus it helps normalize cholesterol and blood glucose

Kelp is a sea vegetable that has been consumed by Eastern countries for years, but is only now beginning to make its way onto the North American plate. And research studies are proving just how valuable kelp is to our health. For example, there is now conclusive evidence that Japanese women, whose diets are rich in kelp, have lower rates of ovarian, endometrial and breast cancer. Kelp is Excellent source of vitamins and minerals, Helps in Thyroid Gland Regulation, Kelp helps in hydration, Assists in Weight Management and Weight Loss, Improves body pH, Protects against Radiation Poisoning, Cancer prevention, In addition, kelp benefits include the following properties: anti-oxidant, anti-inflammatory, anti-cancer, anti-tumor, anti-biotic, anti-viral, and immune-stimulating.

Resveratrol is a natural compound found in red grape skin, Japanese knotweed (polygonum cuspidatum), peanuts, blueberries and some other berries. It is a powerful antioxidant produced by some plants to protect them against environmental stresses. Antioxidants neutralize free radicals, which are believed to be the cause of aging. Resveratrol has been promoted to have many health benefits such as protecting the heart and circulatory system, lowering cholesterol, and protecting against clots which can cause heart attacks and stroke.

By the way be careful, more is not better when it comes to vitamins and supplements, and too much of a good thing can actually be harmful.
I do not take vitamins only minerals. I believe that it should come from food. Only vitamin D and only in natural form of the fish oil because my blood test showed I should suplmente it and doctor prescribed. Vitamins should not be taken if not prescribed by doctor. If you read about people who had cancer history they should not intake vitamins in form of supplements. Except viatmics: A, C, E & Q10

Some of them are available in natural form or in pills.

Do Detox to clean up your body

Detoxification, or detox, is the process of removing toxic substances from the body. Diets that claim to achieve a full detox in a matter of days have been around for decades, and several methods exist.

 

  • Do a fruit detox. Fruit detoxes are a great way to fast without starving yourself. Among other health benefits, getting enough fruit can increase your energy levels, help manage your weight, and even reduce the likelihood of stroke. You can either detox by eating a variety of different fruits, or by only eating one kind of fruit. For best results, choose a fruit that you enjoy eating so that you don’t feel like you’re suffering. Do not exceed 7 days in a row of a fruit-only diet.
  • Eat citrus fruits. These fruits have the highest detoxifying power, and include oranges, tangerines, grapefruit, lemons, and limes. You can eat them on their own or combine them with other fruits. Again, do not exceed 7 days in a row of a fruit-only diet.
  • Try a grape detox. Grapes contain resveratrol, which can protect against cancer and diabetes, and potentially prevent blood clots. They are also a great source of potassium and Vitamin C. Eat nothing but grapes (whichever kind you like) for 3-5 days. After I lost weight I drink almost every morning before going to work a juice that contains: freshly squeezed grapefruit and lemon with a bit of warm water, sometimes I add Manuka honey, if feeling cold or freshly squeezed pomegranate when available.
  • Do a liquid fast. Consume nothing but liquids (water, tea, fruit juice, vegetable juice, and/or protein shakes) for 2-3 days. Liquid diets can help jump-start weight loss by restricting caloric intake, and are believed to cleanse your body of certain toxins. Be sure to include fruit and/or vegetable juices in your liquid fast to ensure that your body is getting the proper nourishment. If your goal is to lose weight, then you will have to change your eating habits once the liquid fast is over, or you will simply gain all the weight back.
  • Eat only fruits and vegetables for 7 days. Fruits and vegetables contain the vitamins, minerals, and other nutrients your body needs to stay healthy. Be sure to eat a diverse combination of produce to ensure that you are getting the proper nutrients. Use the following guide to determine what to eat during your fast:
  • Get fiber from kidney beans, black beans, apples, soybeans, blueberries, and artichokes.
  • Get potassium from carrots, bananas, lima beans, white potatoes, cooked greens, and sweet potatoes.
  • Get Vitamin C from kiwis, strawberries, kale, cauliflower, tomatoes, oranges, Brussels sprouts, mangoes, and bell peppers.
  • Get folate from cooked spinach, melons, asparagus, oranges, and black-eyed peas.
  • Get good fats from avocado, olives, and coconut.
  • Eat organically grown produce and meat. Conventional produce is grown with chemical fertilizers and synthetic insecticides, while organic produce is grown with natural fertilizers and pesticides. Organic meats have far fewer harmful antibiotics, growth hormones, and medications that are fed to animals on conventional farms.
  • Check labels to determine whether or not a food is organic. Organic foods should have a green USDA Certified Organic Seal.
  • Drink enough water. Getting enough water is essential to your health. Among its other health benefits, water helps maintain your body’s fluid levels, which helps your kidneys flush out the body’s main toxin, blood urea nitrogen.
  • Drink lemon water. Add lemon, orange, or lime juice to your water throughout the day. These fruits contain citric acid, which helps your body cut down fat. Plus, adding flavor to your water can make it a lot easier to get those 8 daily cups in! Brush your teeth in between meals to prevent acid erosion from the lemons.
  • Cut out alcohol.Research has suggested that alcohol may be linked with the onset of certain types of cancer, including breast cancer in women. Though you don’t have to cut it out entirely, stick to one glass of wine or beer a night, at most.
  • Avoid added sugars. Consuming excess sugar on a regular basis can cause your blood sugar levels to spike, putting you at greater risk for heart disease, diabetes, and certain cancers in the long run. Read all nutrition labels and beware of added sugars in bread, salad dressings, and sauces.
  • Limit your exposure to harmful toxins in the air. These include carbon monoxide, radon, and asbestos, all of which may be found in homes. Carbon monoxide is a potentially fatal odorless chemical that is produced from furnaces, grills, and car engines. Side-effects include headaches, dizziness, and lethargy. Consider getting a carbon monoxide detector in your home, and keep your home properly ventilated. Homes and buildings should be properly tested for asbestosand radon.
  • Meditate. Many religions and philosophies advocate fasting as a way of refocusing the mind and developing a sense of peace. While you’re detoxifying your body, try to rid yourself of grudges, anger, sadness, and other negative feelings. Use the time you would usually spend eating or preparing food to think about your goalsand aspirations. Distill your thoughts.

Don’t overdo it: Above all, find a balanced, achievable program that combines daily exercise and changes to a healthy diet, with regular, qualified supervision. Remember you are trying to set the stage for healthy habits – not further stress your body with rapid, extreme and unsustainable change. Try to avoid binging as you come off of detoxing.

  • Detox with a friend. You can support each other through rough patches and applaud successes, as well as sharing recipes and tips.
  • Eat slowly. During a detox, you can stretch out your meals by chewing thoroughly and without hurry. Slow eating also aids digestion.
  • Try to find time for light exercise. Yoga, Pilates, swimming or brisk walking is ideal. Don’t attempt strenuous activities such as running or weight training while fasting.
  • Treat yourself to a massage. Book time with a professional, or use an exfoliating mitt to work on your own skin.
  • Get some rest. You might find that detoxing makes you feel more energetic, or that it increases your lethargy. Either way, it’s important to get sufficient sleep while you’re fasting. Make sure you clock at least 8 hours a night, with afternoon naps added if necessary.

 

I came thru lemon detox in July 2013. I was using cayenne pepper in 10 days lemon detox and lost 16 pounds in 10 days in 2013. Below is the recipe I was using:

This is the classic single serve recipe provided in Stanley Burrough’s book:

2 (tbs). of lemon or lime
2 (tbs). of genuine maple syrup
1/10 tsp cayenne pepper
10 oz. water (hot or cold as preferred)
Useful link:

http://themastercleanse.com/master-cleanse/lemonade-diet/
 

 

I can share my own experience, the only first 3 days are tough, later I was feeling very good, full of energy, I was able to do exercise and do horse riding. I was going sleep pretty early and waking up not tired at 6am. I just

In long term not to gain weight and stay healthy is not to harm your body and keep it away when possible from toxins. Of course it is impossible all the time, and sometimes you need to compromise, but try to stick to some rules whenever possible.

 

Do Eat organic food

You always buy organic

Buying organic is wise for certain foods, such as beef or strawberries, but it doesn’t make much difference for others, like avocados or eggs.

And don’t assume that all organic foods are healthier than non-organic options, or that organic equals healthy. Organic choices are usually pricier, for one thing. And organic high-calorie, high-fat granola bars and sugary cereals are just as bad for you as the non-organic version

 

  1. Use spices that supports weight loss –Cardamom, Turmeric, Cayenne peper, Cinnamon, garlic

Cardamom is native to the evergreen forests of India. This spice is commonly used in Indian cuisine, but it has also made its way into Ayurvedic medicine as a treatment for mouth ulcers, digestive problems, and even depression. Some of the health benefits of this peppery, citrusy spice are now making their way into modern studies. It’s well worth adding cardamom to your food for the flavor alone, but these health benefits are also something to consider whenever you break out the spices.

 

  • Digestion – Cardamom is related to ginger and can be used in much the same way to counteract digestive problems. Use it to combat nausea, acidity, bloating, gas, heartburn, loss of appetite, constipation, and much more.
  • Detoxify – This spice helps the body eliminate waste through the kidneys.
  • Halitosis – In India they chew cardamom after meals or whenever they need to freshen their breath.
  • Diuretic – Part of the reason cardamom is such a good detoxifier is thanks to the diuretic properties. It helps clean out the urinary tract, bladder, and kidneys, removing waste, salt, excess water, toxins, and combating infections too.
  • Depression – The science behind the antidepressant qualities of cardamom hasn’t been studied yet, but Ayurvedic medicine swears by the tea as a means to fight depression.
  • Oral Health – Apart from helping with bad breath, cardamom is used for mouth ulcers and infections of the mouth and throat.
  • Cold and Flu – This pungent spice may help prevent and relieve cold and flu symptoms. It’s also used for bronchitis and coughs.
  • Cancer – Animal studies are showing promise that cardamom protects against, inhibits growth, and even kills some cancers.
  • Blood Pressure – As a diuretic and fiber rich spice, cardamom significantly lowers blood pressure.
  • Blood Clots – Cardamom prevents dangerous blood clots by preventing platelet aggregation and the sticking to the artery walls.
  • Antioxidant – Many of the vitamins, phytonutrients, and essential oils in cardamom act as antioxidants, cleaning up free radicals and resisting cellular aging.
  • Pathogens – The volatile essential oils in cardamom inhibit the growth of viruses, bacteria, fungus, and mold.
  • Anti-inflammatory – Like ginger and turmeric, its relatives, cardamom has some anti-inflammatory properties that limit pain and swelling, especially in mucus membranes, the mouth, and throat.
  • Hiccups – Cardamom is an anti-spasmodic that can help get rid of hiccups. This also applies to other involuntary muscle spasms, like stomach and intestinal cramps.
  • Aphrodisiac – Traditional medicine lists cardamom as a powerful aphrodisiac that can help with erectile dysfunction and impotence.

Turmeric: One of Nature’s Most Medicinal Plants. When it comes to medicinal plant foods, turmeric is amongst those on the top of the list. Its many uses are so incredible that if we didn’t see the science we might find it hard to believe. Turmeric contains a group of compounds known as curcuminoids. The most talked about and best studied compound is called curcumin, which makes up about 3% of powdered turmeric. There are many other important components found in this plant including the essential oils. Some of these oils are turmerone, atlantone, and zingiberene. The nutritional properties of turmeric are quite impressive. It contains appreciable amounts of vitamin B6 (pyridoxine), niacin, vitamin C, vitamin E, potassium, iron, manganese, zinc, and omega-3 fatty acids. It also contains calcium, magnesium, and many other nutrients.

Around the planet, some of the oldest cultures have used turmeric as a food and a medicine since ancient times. In ayurvedic and Chinese medicine, it has been used for its anti-microbial, anti-inflammatory, and anti-flatulence properties to just name a few. Let’s explore the science behind this incredible plant. Turmeric is a powerful anti-inflammatory in the human body. It has been shown to reduce C-reactive protein which is a marker for inflammation measured in the blood, and a known risk factor for heart attack and stroke.

 

Numerous medical studies show that turmeric works in several ways to prevent Alzheimer’s disease. The researchers believe that turmeric and its extract curcumin may offer a safe and more effective treatment for Alzheimer’s, whichisthe most common cause of dementia. In 2011 the Journal of Periodontal Research published an article concluding that the potent anti-inflammatory effects of curcumin help with periodontal disease. Turmeric has very potent antioxidant properties. Its antioxidant strength has been measured and found to be among the highest of all herbs and spices on the ORAK scale. Among the many different antioxidant compounds that this amazing plant contains is resveratrol, which is one of the most celebrated antioxidants of the decade. In 2009, a peer-reviewed medical journal called the Journal of Antimicrobial Chemotherapy published an article concluding that curcumin is an antifungal of clinical interest.

The list of disease conditions that turmeric may benefit is more extensive than can fit into a short article. As time goes on, more and more studies continue to reveal the amazing properties of this plant. According to statistics, the average person in India eats approximately 1 tsp of turmeric per day. I have been adding turmeric to my diet after I bought in India dried, whole pieces I grind at home. Sometimes I use the powder in my salads but mainly into the soups or meat dishes You can add it at the end not to change taste of the food for your family members.

Next time I share a great dish for whole family: Chicken with these spices that also contains garlic and few words about very well -known garlic.

Garlic: Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine. He actually used to prescribe garlic to treat a variety of medical conditions.

Well… modern science has recently confirmed many of these beneficial health effects.

Here are 11 health benefits of garlic that are supported by human research studies.

  • Garlic Contains a Compound Called Allicin, Which Has Potent Medicinal Properties

Garlic is a plant in the Allium (onion) family.

It is closely related to onions, shallots and leeks.

It grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

However, throughout ancient history, the main use of garlic was for its health and medicinal properties Its use was well documented by all the major civilizations… including the Egyptians, Babylonians, Greeks, Romans and the Chinese

  • Garlic Is Highly Nutritious, But Has Very Few Calories. Calorie for calorie, garlic is incredibly nutritious. A 1 ounce (28 grams) serving of garlic contains:
  • Manganese: 23% of the RDA.
  • Vitamin B6: 17% of the RDA.
  • Vitamin C: 15% of the RDA.
  • Selenium:6% of the RDA.
  • Fiber:1 gram.
  • Decent amounts of Calcium, Copper, Potassium, Phosphorus, Iron and Vitamin B1.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need. This is coming with 42 calories, with 1.8 grams of protein and 9 grams of carbs.

On top of it you do not feel hunger after eating garlic or after additing it to the food.

  • Garlic Can Combat Sickness, Including the Common Cold
  • The Active Compounds in Garlic Can Reduce Blood Pressure
  • Garlic Improves Cholesterol Levels, Which May Lower The Risk of Heart Disease
  • Garlic Contains Antioxidants That May Help Prevent Alzheimer’s Disease and Dementia
  • Garlic May Help You Live Longer
  • Athletic Performance Can be Improved With Garlic Supplementation
  • Eating Garlic Can Help Detoxify Heavy Metals in the Body
  • Garlic May Improve Bone Health
  • Garlic Is Easy to Include In Your Diet and Tastes Absolutely Delicious

The last one is not a health benefit, but still important. It is the fact that it is very easy (and delicious) to include garlic in your current diet. It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes. Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

I personally love to eat bread with chopped into small pieces garlic on top of it. I use only butter. This is a key element of my medicine when I get a cold. Try to eat fresh, but be careful not to overuse it as it may cause digestion problems.

Cinnamon is particularly helpful in glucose (sugar) metabolism. It improves the way fat cells respond to sugar, increases insulin sensitivity and helps lower blood sugar levels.

Cinnamon and Fat Cells. Insulin is a hormone that prompts fat cells to take in sugar. Responding properly to insulin is key to maintaining healthy blood sugar levels and avoiding Type 2 diabetes. Cinnamon seems to improve fat cells’ sensitivity to insulin, prompting them to recognize and respond to it better and, thus, process sugar more efficiently. In a 2004 study published in the “Journal of Agricultural and Food Chemistry,” scientists noted that cinnamon extracts can enhance insulin-dependent sugar metabolism in cells roughly 20-fold. It helps in Blood Sugar Levels. The results of a study at Ball State University published in 2012 showed that consuming cinnamon extract could help regulate blood sugar in healthy, normal-weight adults. A daily dose of 6 grams of cinnamon was correlated with lower blood sugar levels and enhanced insulin sensitivity. Researchers concluded that cinnamon may provide a low cost approach to controlling blood sugar.

Other Cinnamon Benefits:

Cinnamon has been used for thousands of years to treat inflammation. Its ability to improve sugar uptake and decrease blood sugar levels makes it a natural anti-inflammatory. A secondary effect of all this may be lower cholesterol levels, better fat metabolism and improved liver function.

Next time I share breakfast idea with Cinnamon & oats, my daughter loves it.

Cayenne pepper, also known as the Guinea spice, cow-horn pepper, aleva, bird pepper, or, especially in its powdered form, red pepper, is a cultivar of Capsicum annuum related to bell peppersjalapeñospaprika, and others. The Capsicum genus is in the nightshade family (Solanaceae). It is a hot chili pepper used to flavor dishes. It is named for the city of Cayenne in French Guiana.

The fruits are generally dried and ground, or pulped and baked into cakes, which are then ground and sifted to make the powdered spice of the same name.

Cayenne is used in cooking spicy dishes, as a powder or in its whole form (such as in KoreanSichuan, and other Asian cuisine), or in a thin, vinegar-based sauce.

Cayenne pepper, by weight, is relatively high in vitamin A. It also contains vitamin B6vitamin Evitamin Criboflavinpotassium, andmanganese. However, given the very small amount of cayenne pepper typically consumed in a serving, it makes a negligible contribution to overall dietary intake of these nutrients.

Cayenne pepper consumption dilates the blood vessels and speeds the metabolism due to the high amounts of capsaicin. With the consumption of cayenne peppers, the amount of heat the human body puts off is influenced. In animal studies, capsaicin has the ability to boost metabolism, which in turn causes weight loss. This increases circulation and blood flow to all major organs, facilitatingoxygen and nutrient delivery. Cayenne pepper may support a healthy energy balance while suppressing appetite. Capsaicin has been shown to increase energy expenditure, so acts as a metabolism booster and is beneficial in long-term weight loss. A correlation has been shown between substrate oxidation and capsaicin. Capsaicin treatment sustained fat oxidation during weight maintenance, but did not affect on weight regain after modest weight loss.

Cayenne pepper is also claimed to be an aphrodisiac because it contains capsaicin. It has also been shown to aid in the oxidation ofadipose tissue, regulate high blood pressure, promote healthy liver function and tissue production, help regulate the digestive system, and promote healthy mucus production in the membranes that line internal organs.

In 2013 I was using cayenne perpper as adds into my lemon detox diet.

 

Do Eat Eggs & cavior

EggsEggs are among the healthiest foods on the planet. They are loaded with vitamins and minerals, along with Choline and powerful antioxidants that protect the eyes.

 

Do check your weight

Many of diets advices even the Dukan one does not recommend to check weight every day as it may demotivate if the weight does not drop as expected. I do. Why? Because if you do not , you may quickly indulge and screw up. Checking up keeps you to control and motivates actually.

 

Do Write what you eat & observe how your weight  changes

Here is why, each person is different and honestly I personally do not believe each of us can use same diet and same works for everyone. On top of that each of us likes different things, I am meat lover, I also like veggies, while my husband likes most pasta & meat, he really is not big fun of veggies, but likes fruits. I observed and asked people with different type of blood, and I really believe that our blood type matters. Did you ever heard why? I will share a bit more in my next post. I am type O, Meat Lover.Tajlandia

Hello world!

AW bestThis is Jo from Shanghai, I open the blog about the ways to be successful in reaching the goals and make the dreams come true like weight loss, getting the dream job, overcoming the fear. Who does not want that? Living healthy and harmonious life, giving back to world. Possible? Let us share our experience.