Nutrition

• “In addition to getting lots of rest, to keep your energy levels at their highest, be careful about what you eat. Start the day with high-protein, low-fat, and low-carbohydrate breakfast. Eat salads with fish or chicken at lunch. Avoid sugar, salt, white-flour products, and desserts. Avoid soft drinks, candy bars, and pastries. Feed yourself as you would feed a world-class athlete before a competition because in many respects, that’s what you are before starting work each day. Aim to exercise about 200 minutes each week, the agreed-upon standard for excellent levels of fitness. This is equal to about thirty minutes per day and can be achieved by going for a walk before or after work or by walking short stretches during the day. You can swim, use exercise equipment, or play sports, but build exercise into your daily routine, just as if it were a business appointment. By eating lean and healthy, exercising regularly, getting lots of rest, you’ll get more and better work done easier and with greater satisfaction than ever before.” Eat That Frog, Brian Tracy, Page 83
• “Let’s look at some of the ways we don’t love ourselves: We scold and criticize ourselves endlessly. We mistreat our bodies with food, alcohol, and drugs. We choose to believe we are unlovable. We are afraid to charge a decent price for our services. We create illnesses and pain in our bodies. We procrastinate on things that would benefit us. We live in chaos and disorder. We create debt and burdens. We attract lovers and mates who belittle us.” You Can Heal Your Life (Louise Hay) Page 17
• “My personal nutritional approach is simple. If it grows, eat it. If it doesn’t grow, don’t eat it.” You Can Heal Your Life (Louise Hay) Page 45
• “Video games have displaced a major activity in the lives of teenage boys, but that activity isn’t reading; it’s playing outdoors. In 1980, many boys spent lots of time playing outdoors. Today, those boys are more likely to spend that time indoors with the GameCube or the PlayStation or the Xbox. That may be one reason why boys today are four times more likely to be obese compared with boys a generation ago.” Boys Adrift: The Five Factors Driving the Growing Epidemic of Unmotivated Boys and Underachieving Young Men (Leonard Sax) Page 38
• “THE NEW ABS DIET CHEAT SHEET EAT six meals (including snacks) spaced evenly throughout the day. PLAN most meals around the ABS DIET POWER 12 food groups. Each meal should contain at least two of the following: Almonds and other nuts Beans and legumes Spinach and other green vegetables Dairy (fat-free or low-fat milk, yogurt, cheese) Instant oatmeal (unsweetened, unflavored) Eggs Turkey and other lean meats Peanut butter Olive oil Whole-grain breads and cereals Extra-protein (whey) powder Raspberries and other berries EMPHASIZE protein, fiber, calcium, and healthy fats (mono- and polyunsaturated). LIMIT refined carbohydrates like baked goods, sugar, white bread, rice and pasta, saturated fats, trans fats, and high-fructose corn syrup. DRINK mostly water. Limit yourself to two or three alcoholic beverages per week to maximize the benefits of the New Abs Diet plan. CHEAT once a week by eating anything your heart desires. EXERCISE for 20 minutes 3 days a week during weeks 3 through 6 of the program. Exercise is optional for the first 2 weeks, but brisk walking is highly recommended. Total-body strength workouts that can be done at the gym or at home, as well as new interval training programs, are detailed in this book. Two of your strength-training workouts should contain exercises that work your” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 1
• “What You Eat NOW Has a Profound Effect on What You’ll Eat LATER Scientists at the USDA Human Nutrition Research Center at Tufts University found that eating foods that elevate your blood sugar trigger intense cravings for carbohydrates later on. In other words, eating a cookie begets eating more cookies and so on. Eating carbohydrates like baked goods and pasta or sugary foods, they say, promotes greater calorie consumption, not just now, but during the rest of the day. In 2008, the British Journal of Nutrition reported that consuming high-quality protein early in the day results in more sustained fullness compared with eating similar meals in the evening. A similar study at Purdue University found that men on a calorie-restricted diet had their hunger satisfied the longest when they were given extra protein at breakfast.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 5
• “Protein is recommended for several reasons. It fills you up, it digests more slowly than fast-absorbing carbs do, it spurs lean muscle growth, and it even elevates fat burn, as research continues to prove.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 5
• “A study in the International Journal of Obesity determined that eating two eggs in the morning promotes weight loss. In the experiment, overweight subjects ate a 340-calorie breakfast of either two eggs or a single bagel 5 days a week for 8 weeks. Those who ate these inexpensive protein-packed wonders, the study found, lost 65 percent more weight than the bagel eaters, with no effect on their cholesterol or triglyceride levels.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 5
• “Whole grains work, too. A 2009 study in the American Journal of Clinical Nutrition showed that a calorie-controlled diet rich in whole grains trimmed extra fat from the waistline of obese subjects. Study participants who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more weight from the abdominal area than another group that ate the same diet, but with all refined grains.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 5
• “A new report by Duke University researchers shows that patients who have nonalcoholic fatty liver disease, a problem in which excess blood sugar converts to fat in your liver, can actually reverse their disease by making easy dietary changes. Simply by swapping whole grains and fruits for fast-absorbing sugars and starches, these people were able to lose weight and eliminate visceral fat deposits.” The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker). Paige 9
• “THIS SIMPLE SHOPPING LIST will give you everything you need to dive right into the New Abs Diet and the New Abs Diet Workout. BUY ONCE Blender Ground flaxseed, 1 pint Multivitamins, such as Centrum, 1 jar BASIC SHOPPING LIST—THE ABS DIET POWER 12 AND RELATED FOODS Almonds, slivered or whole Beans of choice Spinach, fresh or frozen Dairy (fat-free or low-fat milk and vanilla yogurt) Instant oatmeal (unsweetened, unflavored) Eggs Turkey, sliced Peanut butter, all-natural (no added sugar) Olive oil Whole-grain breads and cereals Extra-protein (whey) powder, vanilla and chocolate, 1-quart containers Raspberries, fresh and frozen Plus: Black beans Blueberries, frozen Canned tuna Cannellini beans Chicken breast Craisins (dried, sweetened cranberries) Garbanzo beans Grapefruit Green vegetables of choice Italian salad greens Lean ground beef Long-grain rice Mixed greens Pecans Pine nuts Roasted cashews and peanuts, unsalted Shrimp, frozen Strawberries, fresh or frozen Trout, smoked salmon, or other lean fish of choice Whole-wheat pasta SHOPPING LIST-INGREDIENTS FOR RECIPES (SEE RECIPES FOR INDIVIDUAL AMOUNTS) Avocado Baby carrots Balsamic and red wine vinegars Bananas Barbecue sauce Basil Beef jerky Brown rice Canadian bacon Canned chicken stock Canned mandarin orange slices Canned peeled tomatoes Canned pumpkin Cantaloupe Carnation Instant Breakfast packets Cayenne pepper Celery Chili powder Chives Chocolate syrup Cilantro Cinnamon Corn, frozen Cornmeal Cucumber Curry powder Dijon mustard Dried chili mix Fat-free mayonnaise Flat bread Flour French baguette French green beans Fresh ginger Garlic Green and red bell peppers Ground buffalo Guacamole Housin sauce Honey Honeydew melon Honey-wheat English muffins Instant grits Italian-seasoned bread crumbs Italian seasoning Jalapeño peppers Ketchup Lean sirloin steak Lean sliced roast beef Lemons and limes Lemon juice concentrate, frozen Low-fat balsamic vinaigrette, ranch, and Thousand Island salad dressings Low-fat ice cream (vanilla and butter pecan) Low-fat Italian salad dressing packet Maple syrup Mexican-style tomatoes Mint, fresh or dried Mushrooms Navy beans Onions, green, red, and white Onion soup mix Orange juice Oranges Oregano Paprika Parsley Peanut oil Pork chops, boneless Portobello mushrooms Prosciutto Red pepper flakes Reduced-fat cheese (American, blue cheese, Cheddar, cottage, cream, feta, mozzarella, ricotta, Swiss) Raisin bread Raisins Red and Granny Smith apples Reduced-sodium soy sauce Roasted red peppers Romaine lettuce Rosemary Rye bread Salsa Saltine crackers or bread crumbs Sauerkraut Spaghetti sauce Stir-fry sauce Steel-cut oats Sweet corn Tabasco sauce Tomatoes Tomato sauce Tortilla chips Trans fat-free margarine Turkey bacon Turkey sausage Watermelon Whole-wheat pitas Whole-wheat toaster waffles Whole-wheat tortillas Worcestershire sauce”  The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and TedSpiker).  Page 26
• “A study in the International Journal of Obesity determined that eating two eggs in the morning promotes weight loss. In the experiment, overweight subjects ate a 340-calorie breakfast of either two eggs or a single bagel 5 days a week for 8 weeks. Those who ate these inexpensive protein-packed wonders, the study found, lost 65 percent more weight than the bagel eaters, with no effect on their cholesterol or triglyceride levels.”  The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life (The Abs Diet) (David Zinczenko and Ted Spiker).  Paige 5