*Nutrition

“The wise man should consider that health is the greatest of human blessings. Let food be your medicine.”

~Hippocrates

Nutrition

Fruit resized 2

Several years ago, I was asked to speak to a group of medical school residents about nutrition. What I told them was this: “Whatever you do, don’t put your patients in the hospital and then starve them.”

Many years later while living in Hawaii, I met a woman at a restaurant. During the course of our conversation I started talking about supplements. After a few minutes, she grabbed a pen and started writing down what I was saying. When I finally got around to asking her what she did for a living, she hung her head and sheepishly said, “I’m a doctor.” When I laughed and said, “And you’re writing down everything I’m telling you?” her reply was simply, “But we aren’t taught anything about nutrition.”

veggies color1

blue purple fruit

Blueberry smoothie

Plum smoothie

Figs

grapefruit

radishes

tomatoes

pomegranetes

Although things have changed somewhat, we still have a long way to go. I have been blessed to work with physicians who do consider the nutritional status of their patients, although they do still rely greatly on nurses and other ancillary personnel to ensure their patients are receiving proper nourishment.

Good nutrition is important throughout a person’s lifetime, and more important at certain times: infancy and childhood, during times of illness or injury, when pregnant or lactating and during the later years of life when people tend to neglect themselves and are more prone to the development of cardiovascular disease, endocrine disorders, immunodeficiency, and the aging process.

Organic

Pesticides

Several years ago I wrote an article for the use of nutritional counseling for friends and family. I have edited and added to the information several times. I have been told my many people I should start a business and charge for sharing the information but, I feel it is more important to simply help people interested in losing weight or improving their health. For that reason I am including “For Life” in this website in hopes people will be motivated to change.

 

“For Life”

Never look down on anybody unless you’re helping him up.

~Jesse Jackson

“Failure is not fatal, but failure to change might be.” ~ John Wooden

Finch Family

First of all I do not recommend dieting; I recommend a lifestyle change. I have to tell you changing my lifestyle has saved my life, literally. This is a family photo from a few years ago. I’m the tall one in the middle. I’ve been told other than coloring and hair, I don’t look as if I even belong in the photo. Both sisters and my brother (who has since passed away (at age 49) due to complications related to obesity and back surgery) are quite large. In medical jargon they would be described as morbidly obese, and we were all like that as kids. In fact, when I was 13, I weighed almost 200 pounds and couldn’t run farther than a few yards without getting winded.

Protein

So, I put myself on a diet. I ate bacon and eggs for breakfast, boiled chicken breast or tuna with lots of veggies and salad for lunch and dinner, and instead of candy, cake, cookies or bread (toasted with butter, syrup or jelly), I ate carrots or an apple for my snack.

protein1

protein amounts

Red Apple use

I remember walking to the neighborhood store, (back then we had mini grocery stores, instead of convenience stores), where the owners always gave each of us a piece of candy every time we came in, because my family bought most of our groceries there, and instead of taking that piece of candy I bought an apple. I even remember how it tasted….sweet and juicy…and walking home I pictured myself thinner. I even felt thinner, and a little bit triumphant that I had made a decision to eat something healthy. I noticed the looks on the neighbor’s faces and I realized that to everyone around me I would look healthier and thinner just by eating something healthy for me.

Apple Ugly

apple clean

Apple Yin edit final

That summer I went from 193 pounds down to 163. I did count calories and for the first time became aware of how much I had been eating, and I began to exercise more. I pared down my eating, began to move, and lost weight and although I felt wonderful and I wasn’t ever hungry, I was still fat.

 

apple a day1

 

Anti-aging edit

anti-aging1

Then, when I was 18, I read Dr.Atkins Diet Revolution The High Calorie Way to Stay Thin (and young) Forever (1972) He explained WHY we get fat (metabolic imbalance) and how changing our diet to a healthier (albeit imbalanced (according to nutritionists and some doctors)) way of eating, allows a person to actually burn their own fat for energy. Although the diet restricts carbohydrates, which includes fruits and some vegetables, it is only severely restrictive for the first two weeks, then; important foods such as fruit, nuts, and more vegetables can be added back into the diet and become staples of a new, healthier and more balanced nutritional program.

berries

berries1

Foods Cancer

The way of eating Dr. Atkins proposed, which is actually heart  healthy and the best diet for diabetic control, made it possible for me to change my metabolism, indeed; for anyone to change their metabolism. It just made sense. Now I understood WHY I had gained weight in the first place and what was necessary to lose it and keep it off. I realized I was carbohydrate intolerant and had a metabolic insulin resistance, which is true of most people who are overweight.

Brain Superfood

In addition, 9 out of 10 people in the United States, whether overweight or not, are chromium deficient. Because of over farming our soil is leached of essential minerals. Over processing of foods further removes this essential mineral from our foods. To add to the problem of chromium deficiency, diets high in carbohydrates (sugars), cause a loss of chromium from the body. In addition, most forms of chromium are not easily absorbed by the body, so supplementation of chromium chelated with picolinate is necessary.

I can almost guarantee that if you are diagnosed as pre-diabetic, diabetic or hypoglycemic, a major contributing factor is chromium deficiency. (Chromium will be discussed in greater detail later in this article.)

The major preventable diseases in chromium deficiency are Type II Diabetes, Metabolic Insulin Resistance, Impaired Lipid Metabolism, Muscle Wasting and Weight Gain.

If you have had any type of gastric surgery, LIMU is perfect nutrition for you. I would also encourage you to eat these foods.

Calcium Rich Foods1

The Fallacy:

What Dr. Atkins was recommending was not a high fat diet as some of his oppoents have indicated, but rather a diet high in lean protein, good fats and complex carbohydrates. His recommendations work because they are simple biochemistry.

When it clicked that I could eat all I wanted of lean meats, seafood (even dipped in real butter), green vegetables, eggs, cheese (up to 4 ounces daily), and even cheesecake, and that I could snack on fruit and nuts after the first two weeks, I was hooked….for life.

The first two weeks I lost 8 pounds and then lost about 2-3 pounds a week until I got down to 135 pounds. Being 5’ 8” tall that was a little too thin, so I gained back up to 143 where I stayed until I had my first child, over 26 years ago.

When I was 35 and finishing my BSN, I noticed I just didn’t seem to have the energy I once did and I had gained weight while back in school. I started running again, although I wasn’t breaking any records.  The first day was mostly walking but, over the next weeks and months my muscle memory and persistance began to pay off.  Over the next six months my time and distance improved and was able to run 5 miles in about 35 minutes. Running and working out gave me all the energy and mental focus I needed to work a full time job, go to school, take care of a child, and enjoy an active lifestyle. I lost the 50 pounds I had gained while being too busy to take care of myself.

Food Artery

So, I decided to have another child. During that pregnancy I was sick and gained more weight than I wanted or needed to and put additional strain on my heart in the process, yet I  again took the weight off safely with diet and exercise losing a total of 70 pounds.

The Simple Truth:

Since Dr. Atkins “Revolution”, there have been other proponents of the low carbohydrate way of eating but, let me tell you a little secret….they’re all “Gucci knock offs”.

If you really look into them – all of them….South Beach, Jenny Craig, Suzanne Sommers, the GI Diet, The Zone Diet, and Protein Power, which, by the way, is very well written and explains WHY the diet works and goes a little more in depth into the biochemistry of metabolic insulin resistance, just to name a few, you will find they are all just variations of the Diet Revolution. They didn’t discover anything new, they just cashed in on what Atkins had already tried to tell us for years.

In fact, I once saw a television interview with Drs. Michael and Mary Dan Eades, M.D. of Little Rock, Arkansas, and they thanked Dr. Robert Atkins for his courage, tenacity, and vision in the field of bariatrics and nutrition.

Atkins was just the pioneer….someone who cared enough about his patients to find a way of living (and eating) that people could live with and be happy. He said it should be called the Never Be Hungry Again diet…and he was RIGHT!

Today I run and lift weights and feel great. I just obtained my National Certification for Personal Trainers (NFPT) and am training for a triathalon. I look much younger than my chronological age and I never get sick.

Inflammation Chronic Obesity

But, a few years ago, I had my first sports related injury which then turned into a cascade of related problems.  I had pulled a hamstring, but my sartorius and iliotibial band became involved and I found myself barely able to walk, much less run.  During months of rehabilitation I gained weight and felt horrible.  I also began using a number of sports performance products created by a company I was, at that time, involved with. Not knowing the effects of sucralose with regard to exacerbating inflammation and actually causing weight gain. Despite a strong education in nutrition, what I didn’t know was killing me

A mouseA new study link obesity and inflammation in these mice strains. The two annimals are identical except for a mutation that renders the one at left excessively vulnerable to obesity and type 2 diabetes.

Just as I was able to get back into the gym I had an unfortunate accident while doing dips and injured both my shoulder and elbow.  Suddenly, even activities of daily living became difficult.  I was unable to lift, pull or push and was still in pain from the hamstring pull.  To make matters worse I was suffering from depression over my injuries.  I lost my 6 pack abs, and began to feel old.  I developed plantar fasciitis and was again in incredible pain.  By the time I was able to begin working out again, I had lost a huge amount of muscle, had gained fat, and had no energy, even using an incredible number of sports performance products and supplements.  Despite my efforts to improve my nutrition and spending an incredible amount of time exercising and in the gym, I wasn’t losing the weight.

Food Liver Cleanse

I was still in pain a lot of the time because of the injuries and couldn’t take NSAID’s because I had developed a sensitivity to them that caused horrible swelling in my feet and hands.  I was miserable.  Initially, I had mild side effects: Upset stomach, nausea, vomiting, headache, diarrheaconstipationdizziness, drowsiness, but over time the side effects were worse: easy bruising/bleeding, hearing changes (such as ringing in the ears), mental/mood changes,  and severe swelling of the ankles/feet/hands. I KNEW I had to do something so I began cleansing.

Bottle use

I went to a physician who specialized in weight loss to have a physical, including ECG and lab work with a thyroid panal. I was told everything was normal. So, why was it I couldn’t drop the weight? The doctor put me on an appetite suppressant which only made me anxious, irritable and caused me to have insomnia and feel lethargic when I woke up. He gave me a bottle of a supplement that had only the name of the supplement and directions to take one before each meal. The label didn’t even have my name on it! When I asked what the supplement was the nurse practitioner couldn’t tell me. Needless to say, I wasn’t about to take something that neither the doctor or nurse knew the ingredients in or how it worked!

I began my own research to solve my weight problem and it was as simple as correcting my thyroid with better nutrition and the RIGHT supplements!

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Getting Started – The 90 Day Challenge

 Success consists of a series of little daily victories.

~Laddie F. Hutar

I am a real person and I know how hard it’s been for each of you to try to lose weight and KEEP it off.

The point is, I’ve been there and believe it or not I still have to work on it even though I did make a lifestyle change years ago. I’ve had to accept that our bodies change as we age and we have to make adjustments for that, but believe me when I tell you, it is possible to lose weight, keep it off, look and feel younger and actually slow the aging process drastically. Yes, that’s what I said. you can actually get the better of Mother Nature!

I have learned over the past 30 years of eating and taking supplements that we can adjust. There are real, biological reasons that even someone with a high metabolism who never had to diet before begins to have that paunch around the middle, or finds that first 10 pounds creeping up behind them, literally. I will explain more when I begin to talk about supplements.

Blu Buzz

Before you begin any diet or lifestyle change I recommend you see a physician. I would also recommend doing a colon cleanse, so that the foods you eat and supplements can be properly digested and metabolized. LIMU LEAN Digestive Health Cleanse is a safe, mild, effective method of preparing the body to be able to absorb nutrients properly.  It is a system of fiber and probiotic replacement. While on the cleanse you drink LIMU Original, BLUE FROG Wildly Healthy Energy, and replace one or two meals a day with LIMU LEAN Meal Replacement Shake, then eat normally the rest of the day with high protein snacks and 2 glasses of water in between meals.

LIMU LEAN EDIT NUTRITION

It is also important to have someone take your measurements because while you may not be losing weight by the bathroom scale you will lose inches. If you are weight training and building muscle you may actually see an increase in weight but will have lost fat. If you have access to a pair of body composition calipers it would be beneficial to know your body fat composition. Otherwise rely on a measuring tape and how your clothes are fitting. Don’t obsess over the bathroom scale! Weigh yourself every few days.

The LIMU company products raise your metabolism, increase your energy, and decrease cravings allowing you to make better food choices and melt the fat away.  Click on photo to left to enlarge.

One of the most important things you can do is keep a Food Journal and in the right hand margin of this page is a free downloadable tool. What this will do is make you aware of what, how much, and why you eat. Even after you change to the low carbohydrate plan balanced with protein, it will be important for you to know how much you are eating. At some point you may hit a plateau and it will be easier to overcome if you know what you need to change. You may need to eat more, or eat more healthy fat, but you will have a guide to go by with the food journal. We’ll cross that bridge when we come to it.

What to Eat (& What NOT to Eat!)

Junk food v LIMU

Did you know the majority of Americans skip breakfast and consume the greatest amount of their calories after 7 pm – usually empty calories? Instead we should be consuming a large breakfast, medium lunch and small dinner with a morning and afternoon snack. Remember to eat every 2-3 hours and include a protein in each meal which will keep your blood sugar in balance and prevent overeating. Rid your home of PROCESSED JUNK FOOD BEFORE YOU BEGIN!!!

Remember FAT doesn’t make you fat, but there are differences between them.

Cooking oils

It’s VERY important to eat breakfast.  You want to start your day out right and keep your metabolism up.  Choose protein and eat protein with each meal.  I suggest eating 3 meals with snacks in between.  Prepare snacks ahead so you don’t run to the candy machine because you’re starving.  Your stomach will shrim so it’s important not to overeat at any meal.  Also it’s a good idea to eat BEFORE a shopping trip because invariably you will overbuy and be tempted by things you are not supposed to have on this plan.  NEVER SHOP HUNGRY!  It’s too easy to drift over to the deli, Starbuck’s or the McDonald’s at WalMart. (shudder)  Take a list with you to the grocery store and stick to the list!  Also purchase a notebook to use as a food journal.  If you write down everything you put in your mouth you are more aware and more accountable!!!

For the first 10 Days (Induction and Cleanse Phase) you may have:

Days 1-7 – LIMU LEAN Digestive Health Cleanse at bedtime

LIMU_product_family

Begin every day with the recommended 2 ounces of LIMU Original followed by a sensible breakfast. You may have BLUE FROG to increase your energy. LIMU LEAN Meal Replacement Shakes can be used one of two ways: as a meal replacement if you are trying to lose weight, or as an additional meal if you are trying to gain muscle, preferably within 30-45 minutes after a workout. LIMU LEAN will help nourish muscle and support metabolism. NOTE: LIMU LEAN Meal Replacement Shakes DO NOT contain artificial sweeteners, but are instead flavored with natural Stevia, as is the entire LIMU LEAN weight management system. If you are experiencing problems with uncontrolled appetite, try LIMU LEAN Appetite Control.

SLIDER_LIMU_LEAN

LIMU Original 2 ounces should be repeated at bedtime but at least 30 minutes to an hour prior to your digestive health cleanse. LIMU Original, because of it’s high vitamin and colloidal mineral content as well as amino acids may also be taken during exercise to replace lost nutrients and prevent fatigue.

FOODS YOU MAY EAT:

Clean Lean Protein which includes eggs or egg whites, lean beef or pork, chicken without the skin, wild meats such as venison, elk, boar or buffalo, fish such as salmon and seafood (you will need to watch your intake of crab and shrimp or organ meats such as liver, which contain carbohydrates)

Avocado Grape Salad

Salad – you may add eggs, avocados, tomatoes, veggies, even real bacon and use real dressing in moderation but remember dressings are high in fat and usually high in empty calories. You may want to try Salad Spritzers or plain lemon juice instead of dressing or make your own dressing like “honey mustard” with mustard, apple cider vinegar and stevia.

Green vegetables and sea vegetables (about two cups daily).

sea vegetables

Small amounts of real butter, mayonnaise, dressings, peanut butter, nuts, olive oil…basically, any “good” fat. You must have some fats in order for certain hormone functions to take place.  My personal preference is grapeseed oil.  I have an atomizer and use just a spray of grapeseed oil in a pan.  You may have mustard and balsamic vinegars as well as mushroom soy sauce by Pearl River which has less sodium.

Fruit (any kind of berry – approx 1/2 cup) AFTER the first 2 weeks. Berries are high in anti-oxidants and low in sugar.  Avocados are allowed but have a slightly higher amount of carbs.

Nuts Just be sure to count carbs or nuts can throw you daily intake of carbs way off!

nuts

Seeds

Seeds

flax seed

8-10 glasses of water per day (a gallon of water per day is the recommended amount).

Benefits of Lemon Water

spices for weight loss

Herbal teas

Starbucks stuff

During the first 10 days to 2 weeks you may NOT have these foods or beverages which convert to sugar and then fat in your body: alcohol, soy sauce, cheese or mushrooms (which are “molds” and will keep the toxins alive), bread, cornbread, flour, sugar, yellow or orange vegetables, or anything white such as rice, potatoes, milk or other dairy, processed foods, or any fried foods and NO FRUIT.  This is just for the first two weeks in order to change your body metabolism from carb storing to fat burning. Rule of thumb, if it tastes sweet it probably contains too many carbohydrates (example: English peas, corn, carrots, sweet potatoes) and cause a spike in blood sugar followed by a crash. A few of these foods will be added back into your diet later.

REMEMBER your goal is to starve the toxins by not eating certain foods like mushrooms (fungus), sugar which exacerbates candida and lowers immune function, processed foods which cause inflammation.  Do NOT worry about fat consumption but do eat healthy fat and minimize animal fat consumption.

Do NOT count calories but DO count carbohydrates. Keep total daily carbohydrate intake at 20 grams or less for the first 10 days to two weeks to allow your metabolism to convert to fat burning.

I’d like for you to get into the habit of reading labels to see how many carbohydrates foods contain. Maltodextrin is a carbohydrate and used in many foods including processed meats like polska kielbasa sausage and drinks like Crystal Light and even “diet” tea in a jar.  If you see maltodextrin on a label just put it back on the shelf.  Maltodextrin WILL MAKE YOUR STALL! You may find it helpful to keep an online diary or blog about your food intake. There are several good sites that allow you to track calories, carbs, protein, fats and daily activity as well as your supplements and water intake. I use EveryDay Health.

Purchase any copy of Dr. Atkins book or Protein Power by Dr’s Michael and Mary Eades. There is a basic carbohydrate counter in the back of either book. You may find one for as little as a quarter in secondhand bookstores. I found VHS formatted Dr. Atkins programs recently at the Dollar General Store ($3) and Atkins Cookbooks ($5) as well. There are also other very good cookbooks on low carbohydrate cooking.

When you read the Atkins book use a highlighter. You may have questions about the diet or simply want to go back and read something again. I always dig out my Atkins book and refer to it like the Bible when I am getting ready to start the first two weeks.

Herbs and Spices for Healthy Living

 

The following is a list of common household herbs and spices along with their medicinal benefits:

Allspice: a digestive aid and relieves arthritic pain

Anise: freshens breath, relieves sore throats, digestive aid

Basil: digestive aid

Bay leaf: antiviral, lowers blood sugars, migraines

Capers: reduces intestinal gas and arthritic pain

Caraway seed: relieves indigestion

Cardamom: breath freshener, digestive aid, antispasmodic

Celery: alkalizing body, relieves gout, mild sedative

Chives: provokes appetite, stimulates immune system

Chervil: diuretic, expectorant, lowers blood pressure

Cilantro: stimulates appetite, digestive aid

Cinnamon: antiviral, antiseptic, used for colds, stomach cramps

Cloves: antiseptic, analgesic, antibacterial

Coriander: digestive aid, antispasmodic, breath freshener

Cumin: antispasmodic for pets

Curry powder: digestive aid, relieves gas, reduces hypertension

Dill: digestive aid, sous nerves, halitosis

Fennel: antispasmodic, intestinal cramps, runny nose

Garlic: antibacterial, anti-cholesterol, anti-hypertension

Ginger: digestive aid, antiviral, anti-parasitic, stimulates circulation

Horseradish: respiratory issues, coughs, gout

Juniper: diuretic, antiseptic, gout, arthritis

Mace: improves mental alertness, relieves gas and nausea

Marjoram: toothaches dyspepsia

Mint: digestive aid, breath freshener, antiviral, skin

Mustard seed: improve circulation, relieves inflammation

Nutmeg: eases flatulence and nausea

Onion: purifies blood, increases urine flow, antiviral

Oregano: cures nervous headaches

Parsley: diuretic, heartburn relief.

Pepper, cayenne: antiseptic, blood thinner, reduces fever

Pepper, red: antiseptic, digestive aid, tooth pain

Pepper, black: antiseptic, digestive aid, tooth pain

Poppy seed: pain reliever

Rosemary: antibacterial, natural food preservative

Sage: antibacterial, sore throats, digestive aid, menses

Saffron: reduces fevers and cramps

Salt: sore throats, compress or insect bites or scrapes

Savory: sore throats, upset stomachs, on insect bites

Sesame seed: kidney support, lubricates intestines

Tarragon: snakebite antidote, digestive aid, mild sedative

Thyme: antiseptic, cough suppressant, expectorant

Turmeric: cancer, digestive aid, liver, blood pressure

Vanilla extract: reduces fevers

 

Phase Two (What to do after the first 14 days of the 90 Day Challenge)

BluFrog Emergency

After the first few days on the diet you will have noticed an increase in energy, a feeling of well-being and will have begun to change your body composition and metabolism. During the cleanse phase you will have rid your body of toxins and waste. By the second week you should notice your clothes are not as snug and that you are beginning to lose weight and inches especially in your mid-section. Those with more weight to lose will, of course, lose more initially. Continue to eat a sensible diet including LIMU Original, BLU FROG Energy, BluFrog2, and LIMU LEAN Meal Replacement Shakes.

***During the next month, you will simply repeat the process.

Week 3: You will begin adding carbohydrates (preferably complex with a low glycemic index) back into your diet during this week. You may add 5 grams daily during week 3 for a total intake of 25 grams/day of carbohydrates. You may have nuts, fruit, more veggies low carb or Greek yogurt as long as the carbohydrate count total is less than 25 grams/daily. You may even have small cheesecake squares as long as you stay at or below 25grams of carbohydrates per day.

Week 4: Week 4 you are allowed 30 grams of carbohydrates per day. You may want to add more green vegetables, half a sweet potato or organic black beans or black bean pasta. I also use spaghetti squash to replace plain pasta.

Week 5: 35 grams/day of carbohydrates.

Week 6: You may add another 5 grams of carbohydrates to your diet (40 gram daily) but, be prepared in case your Ketostix no longer turn purple. This may occur before or after you reach the 6th week. This will also depend on how active you are. The more exercise you get the more carbs your body can tolerate and still burn fat.

Once you have added 5 grams of carbohydrates per week to your diet and your Ketostix no longer turn a shade of purple, cut back 5-10 grams/ day and you will be at your ideal or Critical Carbohydrate Level (CCL). That is the amount of carbohydrates you will eat for the duration of the diet in order to lose 2-5 pounds/week. This is a HEALTHY RATE OF FAT LOSS and you will be more likely to keep it off.

Once you have lost all the weight you desire, you will add back to the level at which you no longer turned purple and that will be your Maintenance Level or ML. That is where you will stay “For Life”.

LIMU LEAN Meal Plan & Healthy Sensible RECIPES

Old computer photos 1994

Sometimes coming up with what to eat can be the biggest challenge, so I’ve included some sensible meal ideas and weekly meal plans. Feel free to improvise or switch items around; however, just make sure to be mindful of the calories or if using Atikins or Paleo menu carbohydrates so you don’t exceed your daily recommended amount.  You will notice that on some meals there are calories listed.  That is to help you become aware of just how many calories are in certain foods.  Remember if on Atkins you can have unlimited protein but MUST WATCH CARBS as explained above.  

carb tortilla

In addition to the food ideas for breakfast, lunch and dinner, there are some options for your mid-morning and mid-afternoon snacks. Remember: Eating small meals throughout the day keeps your metabolism stimulated and working to break down the fats. Some helpful, delicious and low-calorie recipes are also included in this guide for your convenience.  The photo to the left is one of my favorite kitchen gadgets.  It’s an oil mister. They are available at most cooking stores for about $10 and it will save you a huge amount of calories by using this oil mister instead pouring oil using butter. Mist your cookware with grapeseed or olive oil.  I  have one for each type oil I use.  I also use coconut oil which is a solid at room temperature. Instead of processed flour if I need flour at all I use almond, rice, or coconut flour.  It is becoming easier to find these flours and I buy them in the bulk area of the supermarket.

Most of the recipes you’ll find either on this page or on my recipe page can be modified with substitutions.  For instance in my muffin, banana bread and brownie recipes I use applesauce instead of oil.

Get creative and do a little research on your own if you can. The goal is to keep it simple so you can not only eat these things to meet your weight loss goals, but to incorporate them into your daily routine from here on out.

spices

Vegetables & Fruits • 2 cups, cooked • 1 cup, raw • Variety of colors • Dark green for added fiber

Lean Protein • Lean Meats • Plant Sources • Fish • Low-Fat Dairy • Beans

Whole Grains • Brown Rice • Bulgar Wheat • Quinoa • Whole Grain Breads • Barley • Oats

metabolism

MONDAY

BREAKFAST

bowl yogurt

Fruit/Yogurt Parfait 

8 oz. Greek yogurt

1 cup (1 large handful) blueberries (fresh or frozen) 84 cal

1 oz. walnuts (about 1 small handful) 175 cal

1 oz. pumpkin seeds

(Layer each ingredient into bowl and enjoy.)

1 cup of green tea, unsweetened 8 cal

MORNING SNACK

Bruschetta

Wasa

2 WASA bread topped w/ ½ cup of hummus (any flavor) or

2 WASA bread topped with avocado, tomoto and crumbled feta cheese and a dash of your favorite balsamic vinegar

1 glass of ice water w/lemon slices as desired

LUNCH 

Shrimp Quesadilla

Shrimp or Chicken Quesadilla (refers to 1 serving-2 servings for children, increase servings for add’l family members as needed)

1 Low carb tortilla

1/2 pound chicken or shrimp (cook in small amount of coconut oil with smoked sea salt  ~ add 1/2 cup minced green onion, red & yellow or green bell pepper Do NOT OVERCOOK veggies ~ add 1 T minced garlic LAST so garlic will not turn bitter)

2 oz shredded cheddar cheese

2 Roma tomatoes cut into small cubes

½ cup red bell peppers, sliced 15 cal

½ cup yellow bell peppers, sliced 15 cal

Salsa (Combine tomato, 1/4 c. green onion, and 1 avocado ~ salt and pepper to taste)

(Top tortilla with following ingredients, toast in toaster oven or microwave until cheese is melted. Serve with 1 cup salsa 40 cal, ¼ cup chopped green onion, and ¼ sliced avocado.)

1 cup of grapes (frozen grapes are a refreshing treat on a hot day) 100 cal  Grapes are  high in sugar and are not allowed during the first 2 weeks of the lifestyle plan IF you are using Atkins!  They will keep you from going into Ketosis.

1 cup of green tea, unsweetened 8 cal

*Men – may have 2 serv., except grapes

AFTERNOON SNACK (140/280 cal)

1 large carrot (80 cal) with 2 Tbsp. ranch salad dressing (DO NOT BUY BABY CARROTS unless they are Organic.  Baby carrots are sprayed with chlorine to preserve freshness.)

1 glass of ice water w/ lemon slices as desired

*Men – may double

DINNER

Vegetarian Chili (500/650 cal) (1 serving. Increase servings for family as needed.)

2 cups vegetarian chili (recipe or use canned) 300 cal

chili edit

Vegetarian Chili Recipe: 1 can -16 oz – Navy beans, drained; 1 can – 16 oz – Kidney beans, drained; 1 can – 16 oz – Pinto beans, drained; 1 can – 28 oz – diced tomatoes; 1 med. Red bell pepper, chopped; 1 med. Yellow bell pepper, chopped; 2 cloves of garlic, minced; ½ cup vegetable broth; 2 Tbsp extra-virgin olive oil; 1 Tbsp chili powder, 1 tsp white pepper; 1 tsp black pepper; 1 tsp sea salt; ½ tsp turmeric; In a large pot or Dutch oven, on med-high, sauté garlic, onion and peppers in oil, just until onion is clear. Add tomatoes, vegetable broth, chili powder, white pepper, black pepper, sea salt, and turmeric. Cook for another 5 minutes. Reduce heat to med-low and add all beans. Cook for 40 minutes, stirring occasionally.)

1 cornbread muffin (or sub 1 whole wheat roll) 80 cal

(Cornbread Recipe: 1 ¼ cup whole-wheat, soy or brown rice flour, ¾ cup cornmeal, ¼ cup sugar, 2 tsp. baking powder, 1 cup skim, soy, rice milk, ¼ cup applesauce, 2 egg whites -Preheat over to 400 degrees. Combine first 4 ingredients. Stir in milk, applesauce, & egg whites. Stir until all ingredients are moist. Pour batter into 12 cupcake cups. Back 15-20 minutes.)

1 cup of green tea, unsweetened

1 cup blueberries

*Men – may have 3 cups of chili

EVENING SNACK (55/110 cal)

2 cups popped popcorn (REAL popcorn popped with 1 T. coconut oil) topped w/fresh parmesean or asiago cheese or nutritional yeast

1 glass of ice water

*Men – may double 

TUESDAY

Breakfast

Egg Scramble (103 – 156 cal)

5 egg whites (85cal – 17cal per egg white) or 4 egg whites (68 cal) and 1 whole egg  (70 cal)

½ cup tomatoes, chopped 13 cal

2 tsp. fresh cilantro, chopped 5 cal

(sauté tomatoes & cilantro, add raw scrambled eggs)

1 cup of green tea, unsweetened

*Men – may have 2 more egg whites, 1 cup of tomatoes

MORNING SNACK (208 cal)

1 small handful of raw almonds 163 cal

1 small handful dried cranberries 45 cal

1 glass of ice water w/lemon slices, as desired

*Men – may double cranberries3

LUNCH

bowl soup

Chicken Vegetable  Soup 

1 whole chicken or 4 large chicken breasts

1 large onion (cut in 8 pieces)

1 pound carrots (DO NOT BUY BABY CARROTS UNLESS ORGANIC)

2 large sweet potatos

3 – 4 turnips (clean well and peel) cut into about 8 pieces each

Easy recipe: In a large soup pot boil 4 large chicken breasts or 6 large thighs.  Add 2 – 3 T chicken bouillion (I like Pollo brand but Sam’s club carried a brand in a jar that is a paste).  Add 1 pound cut carrots, 1 large onion cut in 1/8′s, 3 – 4 turnips (depending on size – most are about size of a fist) 2 sweet potatoes (cook slightly first and cut into 2 inch pieces and 1 bad spinach.  Once other veggies are cooked, turn off heat, add bag of spinach and cover pot. Allow to steep 15 minutes  Serve

1 -2 WASA bread w/1/4 cup low fat cottage cheese

1 cup of green tea, unsweetened 8 cal

1 cup of strawberries 50 cal

*Men – may double

AFTERNOON SNACK (200 cal)

1 protein bar (no more than 200 calories- made with whey protein isolate or soy protein)

1 glass of ice water w/lemon slices, as desired

DINNER

Hamburger Zuccini fries

Hamburgers and Zucchini “Fries”OR if on Atkins may have 3 cheesesticks with Ranch dressing dip OR 1 cup green beans with minced garlic

3-4 oz lean ground sirloin (I season mine with garlic, cinammon, smoked sea salt and worcestershire sauce – put garlic and worcestershire sauce on last so it will not turn bitter or burn)

1 whole-wheat or low carb hamburger bun 150 cal (NO BUN if you are following Atkins)

1 slice cheddar or favorite cheese

Fries Zuccini

(Garnish burger with lettuce, tomato slices, onions, and pickles) May use either mayo or mustard or combine 2 parts mayo with 1 part BBQ sauce if on Atkins.

2 large zucchini, sliced into 1/2 inch strips

2 large eggs (separate white and whip)

3/4 cup Panko or Italian bread crumbs (Italian contains romano cheese)

3/4 cup fresh grated parmesean or asiago cheese (asiago is smokey flavored)

2 T Italian seasoning (Optional or may use dill seasoning

1 tsp garlic powder

Salt and course ground pepper

(Spritz foil covered baking pan with grapeseed oil. Combine dry ingredients in bowl and mix. Lightly beat egg whites. Dredge zucchini strips in egg whites, sprinkle with sea salt and garlic powder, and coat with Italian bread crumbs or Panko. Bake at 425 degrees for 35 minutes, turning once)

Ranch dressing for fries or may use 2 parts mayo to 1 part BBQ sauce for dipping

1 cup of green tea, unsweetened

1 cup of raspberries 64 cal

*Men – may have 2 cups of raspberries

EVENING SNACK (97 cal)

2 WASA bread w/2 Tbsp.  cream cheese and home-made refrigerater jelly

(To make jelly you need: 2 cups strawberries and stevia to taste.  Mash and place in glass jar in frig.  Serve cold.)

1 glass of ice water

WEDNESDAY

BREAKFAST

Breakfast eggs fruit

5 egg whites or 4 egg whites and one whole egg scrambled or “fried” using oil mister

1 cup raspberries

1 small sliced avocado

2 small Roma tomato slices with black pepper or smoked sea salt

1 cup green tea

*Men – may have 2 additional egg whites

MORNING SNACK

1 oz. raw cashews 157 cal

1 cup blackberries or strawberries

1 glass ice water w/lemon slices, as desired

LUNCH

Shrimp and Avocado

Old computer photos 226

1 avocado sliced with 8-10 boiled seasons shrimp with butter garlic dip

1 T butter and 1 T. grapeseed oil (heat in skillet and add minced garlic)

Flavored balsamic vinegar (i like black cherry)

2 WASA “brushetta”  top with cut Roma tomatoes, add Italian seasoning and garlic to taste with 2-3 T. Balsamic vinegar

1 cup of green tea, unsweetened

1 medium peach 58 cal

*Men – may have 12 California rolls, 2 Tbsp. of soy sauce, and 2 fruits

AFTERNOON SNACK (76/152 cal)

1 cup of celery stalks 16 cal

2 Tbsp. cream cheese or peanut butter

1 glass of ice water w/lemon slices, as desired

*Men – may double

DINNER

IMG00190-20130323-1904

Baked Tilapia (1 serving, additional servings as needed)

1 tilapia fillet 82 cal

6 medium shrimp (cook in 1/2 tsp grapeseed oil and 1/2 tsp butter. The grapeseed raises the flash point of the butter so that it will not burn.)

3 T. Italian dressing

1 cup pre-cut zucchini and squash 21 cal

4 large broccoli florettes

lemon slices

(In a shallow baking dish, lay down a 12 in. by 18 in. sheet of tin foil in baking dish. Place tilapia in center then shrimp on top. Put veggies on top of tilapia and shrimp. Pour dressing over fish and veggies. Fold up sides of tin foil and scrunch on top to form packet. Bake at 350 degrees for 20 minutes or broccoli is cooked.)

1 cup of wild rice (cooked) as side (pour juice from baked Tilapia over rice) 166 cal  OR `1/2 baked sweet potato

1 cup of green tea, unsweetened

Home made  fruit sorbet (2 cups frozen mixed berries blended with 1/2 tsp lemon juice and stevia to taste) Freeze. Makes 4 servings.

*Men – may double

EVENING SNACK (188/376 cal)

1 medium apple, sliced 95 cal

1 Tbsp. peanut butter or almond butter

*Men – may double5

THURSDAY

BREAKFAST

Berry Smoothie

Limu Smoothie

4 oz of Limu  (28 cal)

1 large banana 121 cal

½ cup frozen blackberries 31 cal

1 cup frozen strawberries 53 cal

2 scoops LIMU LEAN VANILLA (220 cal)

1 cup ice water

(Blend all and enjoy)

MORNING SNACK (189 cal)

1 cup edamame (cooked, frozen, thawed) Sprinkle with garlic salt

1 glass of ice water w/lemon slices, as desired

LUNCH

 Chicken or Turkey Rollups

chicken rollups

Leaf Lettuce

3 oz. sliced chicken or turkey

1 T.  Honey mustard or Vidalia onion dressing

2 Tbsp. chopped onion 15 cal

½  cup thinly sliced celery 8 calc

cucumber slices

1 oz chopped pecans

1/2 cup chopped apple or dried cranberries

Place lettuce on plate and put turkey on top, add other ingredients and roll up.  Simple easy, quick and nutritios.

chips kale

1 oz. baked kale chips (take Kale leaves place on baking sheet. Spritz wtih olive oil.  Sprinkle with salt, pepper, garlic powder and parmesean cheese. Bake at 375 degrees until crisp.

1 cup of green tea, unsweetened

½ cantaloupe, sliced 138 cal

AFTERNOON SNACK (270 cal)

1 small handful of walnuts 175 cal

1 small handful dried apricot pieces 95 cal

1 glass ice water w/lemon slices, as desired

DINNER

chicken bbq

BBQ Chicken (1 serving, additionall servings as needed)

3 oz. raw chicken breast (hormone free) 135 cal

¼ cup BBQ sauce 94 cal  (Make with 1 c catsup, mustard, orange juice and zest, brown sugar to taste, dash of Worcestershire sauce ~ this is simple, just be creative and make what tastes good to you.)

(Marinate chicken in sauce overnight in fridge. In a shallow baking dish, lay down a 12 in. by approx. 18 in. sheet of tin foil in baking dish. Place chicken and sauce in center. Fold up sides of 6

tin foil and scrunch on top to form packet. Bake at 350 degrees for 35 minutes.)

1 cup of steamed broccoli (steam with minced garlic clove and spice it up with 1 tsp. turmeric) 55 cal

1 cup green beans (steam in pan then and add minced garlic and a dash of teriyaki sauce) Do not overcook, beans should be crisp to retain nutrition as with all veggies)

1 cup of green tea, unsweetened 8 cal

1 100% fruit juice popsicle 75 cal

*Men – may double chicken

EVENING SNACK (197 cal)

1 medium pear, sliced 103 cal

1 Tbsp. peanut butter as garnish

1 glass ice water w/lemon slices, as desired

FRIDAY

BREAKFAST (435/870 cal)

2 WASA bread

2 Tbsp. almond butter 202 cal

2 tangerines, sliced 94 cal

1 cup green tea, unsweetened

*Men – may double

MORNING SNACK (225 cal)

1 nectarine 62 cal

1 oz. raw almonds 163 cal

1 glass ice water w/lemon slices, as desired

LUNCH

bowl salmon salad

Smoked Salmon Spinach Salad

2 cups baby spinach (2 large handfuls)

“Honey” mustard dressing.  (1/2 c mustard, 1/2 – 1 T apple cider vinegar, Stevia (about 16 drops or to taste)

3 oz. wild salmon 137 cal  Cook in non-stick skillet for approx 5 minutes.  Spritz with grapeseed oil then Adam’s Reserve Hickory Smoke Rub.  Turn and coat other side. Rub will brown and crust slightly.

1 boiled egg chopped (Optional)

1 oz bacon crumbles topping

Feta cheese crumbles

Sliced purple onion

Grape tomotoes

1 cup green tea, unsweetened

1 cup frozen mango, thawed 107 cal

AFTERNOON SNACK (310 cal)

1 (8 oz.) cup Greek yogurt (may sweeten with 1 T honey or stevia to taste if on Atkins)

top with 2 Tbsp. crushed pecan or walnut pieces and flax seeds (be sure you crush flax to get nutritional benefit.)

1 glass ice water w/lemon slices, as desired

DINNER

cauliflower pizza

Pizza (crust made with Cauliflower)

1 head cauliflower (Cook in pan with water until softened. Drain. Mash with potato masher or blend until consistency or lumpy mashed potatoes)  Mix in minced 1-2 T minced garlic OR 1/2 -1 tsp powdered garlic.  Mix well. Place in pyrex dish or baking pan with sides and flatten into “crust”.)

¾ cup pizza sauce, jarred (I like Marinara with Burgundy wine)  To make your own homemade sauce use 4 -5 Roma tomatoes, 1 tsp sugar, 1/4 onion minced, 1/4 red bell pepper chopped into small pieces about 1/4 inch square and cook until tomatoes and peppers are soft and onions translucent.)

1 cup mozzarella cheese or soy cheese 341 cal

½ cup artichoke hearts, jarred and drained 45 cal

1 cup mushrooms, sliced 15 cal

1 cup red pepper, sliced 29 cal

(or any other great vegetables you love)

(Lightly spray cooking grapeseed or olive oil onto baking dish or pan. Press cauliflower “dough” into pan about 1/4 inch thick. Spread pizza sauce over dough and cover with cheese. Top with artichoke, mushroom, and red pepper. Bake at 350 degrees for 15-25 minutes, until crust is golden. Let cool 2 minutes. Cut in fourths. Makes 4 servings.)

1 cup green tea, unsweetened. 8 cal

1 scoop (1/2 cup) frozen yogurt or frozen soy ice cream topped with ½ cup raspberries 110/32 cal

*Men –may have 2 servings of pizza & 1 cup of fruit

EVENING SNACK (186 cal)

Kale chips (see recipe and photo above)

¼ cup onion dip (portioned from one 8 oz. cup plain low fat yogurt or soy yogurt, 83 cal

mixed with ½ packet onion soup mix)

SATURDAY

BREAKFAST

breakfast sweet potato pancake

2 sweet potato  pancakes

top w/ 1 cup blueberries (84 cal)

1 oz. pecans (196 cal)

Drizzzle of honey or Grade A maple syrup

1 cup green tea, unsweetened

MORNING SNACK (110 cal)

1 mozzarella cheese stick or soy cheese (1 oz.) 80 cal

1 medium plum 30 cal

1 glass ice water w/lemon slices, as desired

LUNCH

cheese sandwich

Grilled Cheese

2 slices whole grain bread or low carb bread 150 cal

2 oz. cheddar cheese, swiss or dill havarti

Cheese134 cal

1 pat butter (100 cal)

2 slices of tomato 4 cal

(Preheat frying pan on medium heat. Spray pan lightly with oil. Spread bread slices with margarine. Lightly toast bread in pan, add cheese and tomato slices – sandwich style. Cook until cheese is melted. Or bake in toaster oven.) 346 cal

1 peach, sliced 58 cal

1 cup green tea, unsweetened

*Men – may double, except peach

AFTERNOON SNACK (99 cal)

1 avocado

1 WASA bread slice

1 T onion dip to spread on WASA

1 glass ice water w/lemon slices, as desired

DINNER

Nachos Del Grande

Bean nachos

2 oz. baked tortilla chips

½ can black beans (wash and drain)

½ cup cooked ground sirloin or ground turkey seasoned with taco seasoning.

(Cover cookie sheet with tin foil. Place chips in a pile in the center of the cookie sheet. Drop spoonfuls of beans onto chips. Sprinkle with crumbles. Bake at 350 degrees for 10-15 minutes.)

Garnish nachos w/2 Tbsp. green onion, chopped 5 cal

1 medium avocado

1 cup shredded lettuce 8 cal

½ cup salsa, jarred 35 cal

¼ cup yogurt

1 cup of green tea, unsweetened 8 cal

EVENING SNACK (149 cal)

½ banana w/1 Tbsp. peanut butter 55/94

1 glass ice water w/lemon slices, as desired

SUNDAY

BREAKFAST

Avocado breakfast

Breakfast Tortillos

2 low carb tortillas

2 eggs, scrambled and cooked

2 slices bacon crumbled or chorizo crumbles

1/8 avocado, sliced 40 cal

2 tomato slices 4 cal

2 T. fresh or prepared salsa or verde sauce

(In tortilla, add eggs, avocado, and tomato.)

1 cup honeydew melon, sliced or cubed 61 cal

1 cup green tea, unsweetened 8 cal

*Men – double, except only add two egg whites

MORNING SNACK (232 cal)

1 small handful walnuts 180 cal

1 small handful dried cherries 52 cal

1 glass ice water w/lemon slices, as desired

LUNCH (362/724 cal)

1 can (15-20 oz.) prepared tomato soup (no more than 2 grams of fat per serving) 225 cal (Cook as directed.) Garnish w/2 Tbsp. chopped cilantro

2 WASA bread

1 cup strawberries, blueberries or blackberries

1 cup green tea, unsweetened

*Men – may double

AFTERNOON SNACK (77 cal)

1 medium kiwi fruit 42 cal

2 Tbsp. plain low fat yogurt or soy yogurt as a garnish 35 cal

1 glass ice water w/lemon slices, as desired

DINNER

cheese fondue

Easy, Cheesy, Fun Fondue

2 oz. shredded  swiss cheese

¼ cup skim, soy, almond, hemp, rice milk 40 cal

1 tsp. almond or rice flour 20 cal

1 tsp. Dijon mustard 3 cal

(Heat milk in a small saucepan. Quickly add flour and mustard, mix. When slightly bubbling, add cheese. Melt through. Remove to bowl.)

Serve with:

1 cup broccoli, chopped, steamed 54 cal

1 cup cauliflower, chopped, steamed 28 cal

1 cup snow peas, steamed 67 cal

asparagus spears

artichoke leaves

1 whole-wheat roll, broken into pieces 76 cal

(If you are incorporating this into the family meal, let your kids choose some veggies that they would like. Sliced apples are great in cheese fondue.)

1 cup green tea, unsweetened 8 cal

1 scoop (1/2 cup) fruit sorbet 60 cal

EVENING SNACK (201 cal)

1 medium sliced apple 95 cal sprinkle with 1 tsp. cinnamon, 1 tsp. sugar, and a 1 pat of butter (microwave for one minute or until apple is tender)

Sample Week B:

Monday

BREAKFAST

bowl oatmeal

Oatmeal with Apple & Walnut

1 cup cooked oatmeal 

Garnish w/ 1 small handful dried apple pieces, 1 oz. pecans 196 cal, ½ tsp. cinnamon 10 cal

1 cup green tea, unsweetened 8 cal

*Men – may double

MORNING SNACK (200 cal)

1 fruit and nut granola bar (no more than 200 cal)

1 glass of ice water w/lemon slices, as desired

LUNCH

PB&J Baja Style (448 cal)

1 low carb  tortilla

2 Tbsp. peanut butter 188 cal

2 Tbsp. dried cranberries 50 cal

(Spread tortilla with peanut butter. prinkle w/cranberries. Roll up.) 358 cal

1 cup pineapple, pieces, fresh preferred 82 cal

1 cup green tea, unsweetened 8 cal

AFTERNOON SNACK (238 cal)

1 small handful raw almonds 163 cal

1 small handful dried plums, cut into pieces 75 cal

1 glass ice water w/lemon slices, as desired

DINNER

Spaghetti+Squash sauce

Spaghetti with Spaghetti Squash “Pasta”

1 Spaghetti squash (Cut in half and pierce skin. Remove seeds. Place in glass baking dish with water to bake.

Cooking methods:

Spaghetti squash

Bake rind side up 30 to 40 minutes at 375 F.

Microwave Remove seeds, pirce skin, put water in hollow and cover with Saran Wrap. Microwave 6 to 8 minutes (let stand for a few minutes afterwards)

Boil 20 minutes or so.
Separate strands by raking a fork through the squash “from stem to stern” direction.
Spaghetti Sauce Recipe:

8-10 Roma tomatoes diced

1 small onion diced

1 small package mushrooms sliced

1 red bell pepper

1 T sugar

1/2 tsp salt

1 -2 cloves garlic minced

½ cup fresh parmesean or asiago grated cheese for topping

Place tomatoes, onion, mhrooms, red bell pepper, sugar, salt and white pepper in non-stick skillet and cook until tomatoes are soft.  Serve over spaghetti squash.  Top with fresh parmesean cheese.

Serve with 2 cups baby spinach, topped with pecan pieces, sun-dried feta cheese and favorite dressing.

1 cup green tea, unsweetened 8 cal

*Men – may double salad and dressing

EVENING SNACK (253 cal)

1 cup non-fat chocolate or vanilla pudding

Sprinkle with 1 oz. slivered almonds 90/163

1 glass ice water w/lemon slices, as desired

TUESDAY 

BREAKFAST

Sweet Potato Pancakes with Banana & Toasted Coconut

banana pancake

2 small sweet potato pancakes (from Mix)

Garnish with 1/2 sliced banana and 1 oz. pecans

Drizzle w/ 2 tsp. honey (honey is not suitable for children under 1 yr of age) 43 cal

1 cup green tea, unsweetened 8 cal

MORNING SNACK (350 cal)

1 cup low fat fruit yogurt or soy yogurt top w/2 Tbsp. pecans 250/100 cal

1 glass ice water w/lemon slices, as desired

LUNCH

Black Beak Soup

Black Bean Soup with Avocado 

Ingredients:
1 tablespoon oil
1 onion (chopped)
2 cloves garlic (chopped)
1 tablespoon chipotle chili powder
1 teaspoon cumin (toasted and ground)
2 (19 ounce) cans black beans (rinsed and drained)
1 (28 ounce) can diced tomatoes
1 cup chicken or vegetable stock
3 roasted red peppers (chopped)
3 roasted poblano chilies (chopped)
1/2 teaspoon oregano
1 cup corn (organic non-gmo)
1 lime (juice)
salt and pepper to taste
Directions:
1. Heat the oil in a pan.
2. Add the onions and saute until tender, about 5-7 minutes.
3. Add the garlic, chili powder and cumin and saute until fragrant, about a minute.
4. Add the beans, tomatoes, chicken stock, poblano chilies, red peppers and oregano and simmer for 20-30 minutes.
5. Remove from heat and stir in the corn.
6. Use an immersion blender to puree some or all of the soup depending on the texture that you prefer.
Garnish soup with avocado, sour cream and cilantro

1 oz. baked kale chips

1 medium pomegranate 234 cal

1 cup green tea, unsweetened 8 cal

AFTERNOON SNACK (106 cal)

1 cup broccoli, chopped 31 cal

¼ cup reduced fat ranch dressing 75 cal

1 glass ice water w/lemon slices, as desired

DINNER

asian salmon with snow peas

Asian Salmon with Snow Peas

3 oz. salmon, raw 121 cal

¼ cup Asian vinaigrette dressing 140

1 cup snow peas 26 cal

(Marinate salmon in dressing overnight in fridge. In a shallow baking dish, lay down a 12 in. by 12 approx. 18 in. sheet of tin foil in baking dish. Place salmon w/dressing in center. Fold up sides of tin foil and scrunch on top to form packet. Bake at 350 degrees for 20-25 minutes.) 287 cal

Serve w/ 2/3 cup brown rice, cooked143 cal

1 medium pear, sliced 103 cal

1 cup green tea, unsweetened 8 cal

*Men – may double fruit

EVENING SNACK

1 cup Greek yogurt

1 tsp local wild honey

1 oz walnuts

1 oz. pumpkin seeds

1 glass ice water w/lemon slices, as desired

WEDNESDAY

BREAKFAST

1 boiled egg 70 cal

2 slices WASA bread, toasted 150 cal

1 pat butter (100 cal)

1 medium banana 121 cal

1 cup green tea, unsweetened 8 cal

*Men – may have extra egg, banana

MORNING SNACK (172 cal)

1/2 small sweet potato

1 pat real butter

1 oz pecans

LUNCH

Cucumber Sandwiches

Cucumber “Sandwich”

1  cucumber, sliced in half then slice lengthwise]

2 -3 slices deli turkey

1 slice swiss cheese

2 Tbsp. guacamole 30 cal

2 tomato slices 4 cal

1 cup cherries 87 cal

1 cup green tea, unsweetened 8 cal

*Men – may double sandwich

AFTERNOON SNACK(227 cal)

1 small handful raw cashews 157 cal

1 small handful dried pineapple 70 cal

1 glass ice water w/lemon slices, as desired

DINNER

bean burrito

Black bean & Chicken/Shrimp Burrito

1 -2 low carb tortillas 120 cal

3 oz cooked chicken, steak or shrimp

1 can black beans (Drain, wash and mash)

1 oz. shredded cheddar cheese

¼ cup onions, chopped 16 cal

½ cup brown rice, cooked 108 cal

1 small jalapeño, chopped 4 cal

(Top toritlla with all above ingredients. Fold and bake at 350 degrees for 10-15 minutes.)

Serve w/ 1 cup salsa 70 cal

1 cup shredded lettuce 5 cal

2 Tbsp. sour cream or Greek yogurt

1 cup green tea, unsweetened 8 cal

EVENING SNACK (53 cal)

1 cup popcorn, air-popped 31 cal

top w/1 Tbsp. parmesan cheese 22 cal

1 glass ice water w/lemon slices, as desired

THURSDAY

BREAKFAST

Low Carb Tortilla French “Toast” & Eggs

breakfast French toast

3 – 4 low carb tortillas

2 eggs

1/4 c. half & half

Stevia (Any flavor – English Toffee my favorite)

1/4 tsp vanilla extract

1 cup blackberries

Slices Strawberries  (Dust with powdered sugar)

Beat eggs in bowl and add Half & Half and stevia (about 10 drops). Dredge tortillas in egg mixture and place in saute pan with 1 T. coconut oil (may have to add more oil depending on how many tortillas you are cooking.  Allow to puff and flip. Cook until begins to brown but not crisp.

Serve with berries.

You may have more protein so you may have up to 5 egg whites or 4 egg whites and 1 whole egg cooked to your liking.  I prefer making an omelette and filling with Spinach and onion mixture: (make ahead lightly saute onion is 1 T. butter and 1 T. grapeseed or coconut oil.  Store in glass covered dish and use for up to 5 days.)

1 cup green tea, unsweetened 8 cal

*Men – may have 3 tortills and 2 cups fruit

MORNING SNACK (200 cal)

1 protein bar (no more than 200 calories- made with whey protein isolate or soy protein) 200 cal

1 glass of ice water w/lemon slices, as desired

LUNCH

Vegetarian Tortilla Pizza

pizza

1 low carb tortilla

½ cup pizza sauce (easy to make with 4 roma tomatoes cooked in 2 T olive oil, small handful of red pepper, onion and 1 T. minced garlic. ~ for sweeter sauce add stevia to taste)

1 oz. shredded, reduced fat mozzarella or soy

Mozzerella & Sun Dried Feta Cheese

½ cup yellow peppers, sliced 9 cal

½ cup red peppers 9 cal

Onion slices

Grape tomatos

Baby Portobella Mushrooms (sliced)

Avocado slice and put on after cooking

(Line cookie sheet with tin foil. Spread sauce over tortilla. Top with cheese & veggies

Bake at 350 degrees 15-20 minutes.)

1 medium nectarine 62 cal

1 cup green tea, unsweetened 8 cal

*Men – may double

AFTERNOON SNACK (232 cal)

1 oz. pistachios 162 cal

1 small handful dried mangos 70 cal

1 glass ice water w/lemon slices, as desired

DINNER

Spaghetti and Meatballs 

bowl spaghetti

Spaghetti Squash (Cooking instructions in recipe above)

Spaghetti sauce (8-10 Roma tomatoes, 1 onion minced, 1 red bell pepper (no stem or seeds, cut into small pieces, 1 T. sugar, 1 T. Olive oil, fresh basil (chopped) ~ if no fresh basil use 1 T. Italian seasoning). Cook until heated thoroughly and mixture is bubbling. Turn heat down and add cooked meatballs and simmer.

Meatballs ~ mix ground beef or turkey with Italian bread crumbs, 1 egg, 1/2 c. minced onion and minced garlic. cook until done in center in saute pan with small amount of grapeseed or olive oil.

(Warm sauce with meatballs. Pour over pasta.)

1 cup asparagus spears or zucchini spears, steamed with lemon butter sauce

1 cup steamed broccoli

1 cup green tea, unsweetened 8 cal

1 scoop (1/2 cup) frozen yogurt 111 cal

EVENING SNACK

1 oz. baked tortilla chips 118 cal

½ cup salsa 35 cal 153 cal

1 glass ice water w/lemon slices, as desired

FRIDAY

BREAKFAST

Tropical Smoothie

breakfast smoothie pineapple

1 banana 121 cal

1 cup frozen mango, cubed

½ cup frozen papaya, cubed 28 cal

1/2 cup crushed pineapple

2 scoops LIMU LEAN VANILLA SHAKE

2 large spoonfuls coconut oil

1 cup ice water

(Blend all ingredients.)

1 cup green tea, unsweetened 8 cal

MORNING SNACK

1 cup celery, sliced 16 cal

1 Tbsp. peanut butter

1 glass ice water w/lemon slices, as desired

LUNCH

Veggie Sandwich

Turkey Sandwich OR Vegetarian Sandwich

2 slices whole-wheat bread (Toast) 150 cal

3 oz. turkey breast, cooked 115 cal (Optional)

1/8 avocado, sliced 28 cal

2 slices tomato 4 cal

2 large lettuce leaves, romaine 8 cal

1 Tbsp. Dijon mustard 30 cal

335 cal

1 oz. baked potato chips or kale chips

1 cup green tea, unsweetened 8 cal

1 cup raspberries 64 cal

*Men – may have 2 sandwiches

AFTERNOON SNACK (108 cal)

1 oz. pumpkin seeds

1 oz dried cranberries

1 glass ice water w/lemon slices, as desired

DINNER

Shrimp Pear Stir Fry

Shrimp Stir-Fry (473/781 cal) (1 serving, additional servings as needed)

3 oz. shrimp, de-veined, uncooked90 cal

1 Asian pear

½ cup broccoli, chopped 16 cal

6 oz snow peas

½ cup carrot, sliced cal16

¼ clove garlic, minced 1 cal

1 tsp. ginger powder 5 cal

½ cup reduced fat Asian vinaigrette dressing 140

½ cup vegetable broth 45 cal

(Heat large frying pan. Add broth, garlic, ginger, and shrimp. Cook until shrimp turns pink. Remove shrimp and set aside. Add all vegetables and cook for 3-4 minutes. Add dressing and cook 2 more minutes.) 356 cal

Serve w/ 2/3 cup brown rice, cooked 143 cal

1 cup green tea, unsweetened 8 cal

½ cup mandarin oranges 50 cal

EVENING SNACK (187 cal)

1 medium apple, sliced 95 cal

1 Tbsp. sunflower seed butter 92 cal

1 glass ice water w/lemon slices, as desired

SATURDAY

BREAKFAST

Spinach Bacon-Omelette

Spinach Omelet

2 eggs and 2 egg whites

2/3 cup spinach 5 cal

1/4 cup chopped onion

1 Roma tomato

Sea salt

White or pink pepper

Bacon crumbles (optional)

Swiss cheese grated (optional)

Mist pan with grapeseed cooking spray. Lightly saute spinach and onion.  Set aside. Beat eggs with 1 T water. Spray non-stick skillet and pour egg mixture into  skillet with  Cook over medium heat, allowing egg mixture to set, then add spinach/onion mixture, fresh diced tomoto, bacon and cheese, salt and pepper to taste.

2 slices WASA bread with 2 T. cream cheese

1 cup strawberries

1 cup green tea, unsweetened 8 cal

MORNING SNACK (95 cal)

1 cup cherry tomatoes 25 cal

¼ cup onion dip (from last Friday) 70 cal

1 glass ice water w/lemon slices, as desired

LUNCH

Turkey Wrap

cranberry wrap

1 low carb tortilla 120 cal

3 oz. sliced turkey

½ cup shredded romaine lettuce 4 cal

1 oz dried cranberries

2 tomato slices 4 cal

2 Tbsp. guacamole dip 35 cal

(Spread tortilla w/guacamole. Add all other ingredients and wrap)

½ grapefruit, slices 39 cal

1 oz. baked tortilla or 2  handfuls kale chips

1 cup green tea, unsweetened 8 cal

*Men – may double except chips/fruit

AFTERNOON SNACK (255 cal):

2 cups watermelon, cubed 92 cal

1 oz. raw almonds 163 cal

1 glass of water w/lemon slices, as desired

DINNER

baked fishBaked Halibut and Sauteed Spinach with Sweet Potato 

3 oz. uncooked halibut steak 94 cal

½ cup onion, chopped 23 cal

½ clove garlic, minced 2 cal

¼ cup  vinaigrette dressing

1 cup lightly wilted spinach with garlic

(Marinate halibut in sauce overnight in fridge. In a shallow baking dish, lay down a 12 in. by approx. 18 in. sheet of tin foil in baking dish. Halibut, onion, garlic, green beans, sauce in center. Fold up sides of tin foil and scrunch on top to form packet. Bake at 350 degrees for 35 minutes.) 290 cal

1 small sweet potato, baked (in microwave or oven) 120

1 pat butter and sprinkle of cinammon sugar for potato

1 cup green tea, unsweetened 8 cal

1 100% fruit popsicle 75 cal

EVENING SNACK (210 cal)

1 scoop (1/2 cup) frozen yogurt topped w/

2 Tbsp. crushed pecans 210 cal

1 glass ice water w/lemon slices, as desired

SUNDAY

BREAKFAST

Scrumptious Banana Bread

Banana nut bread

(Banana Bread Recipe: 3 ½ cup whole-wheat or brown rice flour, 4 tsp baking powder, 1 tsp baking soda, 1 tsp cinnamon, 1 tsp nutmeg, 1 tsp salt, 2 cups ripe mashed bananas – 4 to 6 medium – 1 cup sugar, 1 cup brown sugar, 3 egg whites, 2 cups applesauce, 3 packages Quaker peaches and cream oatmeal (individual serving size) ½ cup skim, almond, or rice milk; can also add ¾ cup walnuts or pecans. Preheat over to 350 degrees. In a small bowl, combine flour, baking powder, cinnamon, nutmeg, and salt; set aside. In a large bowl, combine bananas, applesauce, sugar, and eggs, beat until mixed well. Gradually add flour mixture alternately with milk; mix until well blended. Fold in nuts if included. Pour batter into 2 coated 9x5x3 inch loaf pans. Bake 45-60 minutes. Cool 15 minutes; remove from pans. Make 2 loaves.)

1 big slice (1/8 of loaf) 200 cal

1 oz. walnuts 185 cal

1 cup cantaloupe, slices or cubed 54 cal

1 cup green tea, unsweetened 8 cal

*Men – may have one more slice of bread

MORNING SNACK (75/150 cal)

1 cup sliced mushrooms 21 cal

¼ cup reduced fat blue cheese dressing 54 cal

1 glass ice water w/lemon slices

*Men may double

LUNCH

Mediterranean “Pita”

carb pita

1 low carb tortilla

top w/2 Tbsp. red pepper hummus 60 cal

Tomato Mozzarella Salad

2 slices tomato topped w/ 2 slices (0.5 oz. each)

mozzarella or goat cheese

drizzled w/1 Tbsp. balsamic vinegar 10 cal

1 medium mango, sliced 135 cal

Top with Greek yogut

1 cup green tea, unsweetened 8 cal

*Men – may have another ½ bagel and hummus

AFTERNOON SNACK (289 cal)

1 small handful raw cashews 157 cal

2 dried dates 132 cal

1 glass ice water w/lemon slices, as desired

DINNER

chicken teriyaki

Teriyaki Chicken

3 oz. uncooked chicken breast 135 cal

¼ cup teriyaki sauce 64 cal

1 cup broccoli, raw, chopped 31 cal

(Marinate chicken in sauce overnight in fridge. In a shallow baking dish, lay down a 12 in. by approx. 18 in. sheet of tin foil in baking dish. Place chicken, broccoli, and sauce in center. Fold up sides of tin foil and scrunch on top to form packet. Bake at 350 degrees for 35 minutes.) 230 cal  Serve with sprinkle of sesame seeds.

1 cup brown rice, cooked 216 cal

1 cup green tea, unsweetened 8 cal

*Men – may have 2 chicken packets

EVENING SNACK (263 cal)

1 scoop (1/2 cup) fruit sorbet 100 cal

1 oz. slivered almonds 163 cal

1 glass ice water w/lemon slices, as desired

Avocado grow

Pinapple grow

Veggie grow

sprout

The Basic Supplements

Limu Bottle Wave

When someone tells me he or she failed on a low carbohydrate diet, or that they didn’t feel well of have an increase in energy, the first question I ask is, “Were you taking supplements?” Invariably, the answer is “No.” Due to the restrictive nature of the diet during the first few weeks, supplements are a must. They will keep you from feeling rundown or getting sick and when you begin an exercise program, they are absolutely necessary due to the added stress of changing your lifestyle. You may not like the idea of taking supplements but they are absolutely essential.  LIMU Original will raise your metabolism, help curb cravings, and increase your energy.  Added benefits of drinking LIMU:

  • ADVANCED CORE NUTRITION
  • PROVIDES 77 VITAMINS, COLLOIDAL MINERALS, ANTIOXIDANTS, AND OTHER NUTRIENTS FOR COMPREHENSIVE HEALTH AND WELLNESS.
  • SUPPORTS IMMUNE FUNCTION
  • BETTER SLEEP
  • SUSTAINED-RELEASE ENERGY
  • IMPROVED JOINT FLEXIBILITY
  • BETTER DIGESTION
  • FEWER COLDS
  • IMPROVED GLUCOSE LEVELS
  • INCREASED SENSE OF WELL BEING
  • SMOOTHER, SOFTER SKIN
  • BETTER SKIN TONE AND ELASTICITY
  • DECREASED CHOLESTEROL LEVELS
  • BETTER VISUAL ACUITY
  • EXCELLENT SOURCE OF CALCIUM, OMEGA 3, IODINE, AND FIBER
  • OFFERS EXCELLENT NUTRITIONAL SUPPORT FOR BONES AND CONNECTIVE TISSUE

LIMU Original contains 77 nutrients including:

LIMU SIDE

Vitamins A, C, D, E, B-1(Thiamin), B-2(Riboflavin), B-3(Niacin), B-5(Pantothenic Acid), B-6(Pyridoxine), B-7(Biotin),  B-9(Folic Acid), B-12, beta carotene, sterols, essential fatty acids, omega-3 fatty acids, mucilage, laminarin, chlorophyll, polyphenol anti-oxidants, fiber, fucoidan, alginic acid, boron, calcium, chromiumcopper sulfate, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, zinc, amino acids (building blocks of proteins: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tyrptophan, tyrosine, uronic acid, valine), L-fructose, l-fuctose, galactose, mannose, xylose, glyconutrients, lutein, lycopene.

LIMU SHOT GLASS

 Recommended Serving 2 oz Shot Morning and at Bedtime

Vitamin A – Vitamin A is an antioxidant that prevents night blindness and other eye problems, as well as some skin disorders such as acne. This vitamin is necessary for healing and immunity, the formation of teeth and bones, aids in fat storage and protects against colds, influenza and infections. A deficiency of Vitamin A has been linked to migraine headaches.

Vitamin B Complex – Vitamin B complex is important in nerve function, and maintaining healthy skin, eyes, hair. B – vitamins act as coenzymes and are involved in energy production. Vitamin B complex is necessary for proper gastrointestinal, liver, and brain function. Severe deficiency has even been misdiagnosed as Alzheimer’s.

Vitamin B1 (Thiamine) - Thiamine enhances circulation and assists in blood formation, carbohydrate metabolism, and the production of hydrochloric acid, which is important for proper digestion.  Thiamine also optimizes cognitive activity and brain function.  It has a positive effect on energy, growth, normal appetite and learning capacity, and is needed for proper muscle tone of the intestines, stomach, and heart.  Thiamine is an antioxidant, protecting the body from the degenerative effects of aging, alcohol consumption and smoking.

Beriberi, a nervous system disease that is rare in developed nations, is caused by a deficiency of thiamine.  Other symptoms that can result from thiamine deficiency include constipation, edema, enlarged liver, fatigue, forgetfulness, gastrointestinal disturbances, heart changes, irritability, labored breathing, loss of appetite, muscle atrophy, nervousness, numbness of hands and feet, pain and sensitivity, poor coordination, tingling sensations, weak and sore muscles, general weakness and severe weight loss.

Antibiotics, phenytoin (dilantin) a drug used to prevent seizures)), sulfa drugs, oral contraceptives, and heavy alcohol or caffeine consumption may decrease thiamine levels. A  high carbohydrate diet increases the need for thiamine.  Alcoholics are among those most often deficient in thiamine.

Vitamin B2 - (Riboflavin) - is needed for the formation of red blood cells, antibody production, cell respiration and growth and for the regulation of certain amino acids.

Vitamin B3 – (Niacin) – is needed for proper circulation, function of the nervous system and helps in regulation of carbohydrates, fats, and proteins.

Vitamin B5 – (Pantothenic Acid) - B5 is known as the anti-stress vitamin and plays a role in the production of the adrenal hormones and the formation of antibodies.  It aids in vitamin utilization and helps convert fats, carbohydrates and proteins into energy.  B5 is involved in the production of neurotransmitters.  Deficiency may result in anemia, depression, anxiety, fatigue, headache, nausea, and tingling in the hands.

Vitamin B6 – (Pyridoxine) – Vitamin B-6 is a regulator vitamin that aids in electrolyte balance and promotes red blood cell formation, normal nervous system and brain function.

Vitamin B7 – (Biotin)  - Biotin aids in cell growth, fatty acid production and the metabolism of carbohydrates, fats and proteins. It is necessary for healthy skin and may prevent hair loss in some types of baldness.

Vitamin B9 – (Folic Acid) - Folic acid is “brain food” and is highly important in the formation of red blood cells and is needed for energy production and the regulation of amino acids. Folic acid may help depression and anxiety. A deficiency in folic acid can lead to severe birth defects.

B12 – (Cyanocobalamin) - Vitamin B-12 is needed to prevent anemia and is required for proper digestion and absorption of foods, the synthesis of protein and the metabolism of carbohydrates and fats. B-12 is a neurotransmitter so is responsible for proper nervous system function and growth and development of nerves. B-12 is extremely important in cell formation and longevity.

Vitamin C – Minimum of 1000 mg 2x day or up to 5000mg daily if you are an athlete, under unusual stress or smoke. Vitamin C is an antioxidant necessary for at least 300 functions in the body including tissue growth and repair, collagen formation, protection against abnormal clotting and bruising, adrenal gland function, production of anti-stress hormones and interferon, and is necessary for the metabolism of folic acid, tyrosine and phenylalanine. Vitamin C may also reduce levels of low-density lipoproteins (LDL or “bad cholesterol”), while increasing levels of high-density lipoproteins (HDL or “good cholesterol”), as well as helping prevent atherosclerosis and lowering blood pressure. Vitamin C promotes healing of wounds and burns and may prevent the formation of cataracts. Vitamin C works synergistically with beta-carotene, vitamin E and zinc which is necessary for immune function and is important in prostate gland function.

Vitamin D – Vitamin D is a fat soluble vitamin responsibel for normal growth and development of bones and proper absorption of calcium and phosphorus. Vitamin D protects against muscle weakness and is involved in regulation of the heartbeat. This vitamin is important in the prevention of many cancers, enhances immunity, and is necessary for normal thyroid function and blood clotting.

Vitamin E – Vitamin E is an anti-oxidant and is important in the prevention of cancer and cardiovascular disease. It is important for normal tissue repair, healthy skin and hair and helps prevent cellular damage by inhibiting the inflammatory processed caused by free radicals.

Omega – 3 fatty acids – These nutrients are the building blocks of every cell in the body and are necessary for rebuilding and producing new healthy cells and for proper cell function, especially within the brain. They are known to lower blood pressure, prevent arthritis, prevent the formation of clots and and to lower cholesterol and triglyceride levels. A deficiency can impair the ability to learn and recall information.

Astaxanthin – Astaxanthin exhibits strong free radical scavenging activity and protects against lipid peroxidation and oxidative damage of LDL-cholesterol,

Boron- Boron is needed for healthy bones and muscle growth as well as the metabolism of calcium, phosphorus and magnesium.  Boron is also necessary for brain function and plays a role in how the body uses energy from fats and sugars.

Calcium – Calcium is necessary for the formation and growth of bones, teeth and for the maintenance of healthy gums. Cardiovascular effects include regulation of the heart. Calcium is necessary for muscles and nerves to function correctly.

Chromium – (also known as glucose tolerance factor or GTF) is an essential mineral which aides in carbohydrate metabolism, is necessary for the synthesis of cholesterol, fats, and proteins and will give you energy. Deficiency is directly related to diabetes, hypoglycemia and chronic fatigue syndrome. Studies have also shown that chromium deficiency has been linked to coronary artery disease. Adequate amounts of chromium are necessary during pregnancy for the development of the fetus and will help the mother maintain a balanced blood sugar and avoid pregnancy induced diabetes. Be sure to consult a physician if you are pregnant or are considering becoming pregnant.

Copper – Copper aids in the formation of bone, hemoglobin and red blood cells and is important for healthy nerves and joints. Copper is essential in the formation of collagen and elastin as well as  being involved in the healing process.  One of the first sign of copper deficiency is osteoporosis.

Iodine – Iodine helps metabolize excess fat and is important for physical and mental development.  An Iodine deficiency is a factor in weight gain and low thyroid levels which is known to predispose people to breast and prostate cancer.

Iron – Nedessary for the formation of hemoglobin, myoglobin and the oxygenation of red blood cells.  Iron is needed for a healthy immune system and for energy production.

Magnesium – Magnesium is a vital catalyst for enzyme activity and energy production and also protects the arterial linings from the destructive effects of stress as well as assisting in the uptake of calcium and potassium. With Vitamin B-6 Magnesium helps prevent and and dissolve calcium phosphate kidney stones. A deficiency can be manifested in symptoms of confusion, insomnia, irritability, poor digestion, rapid heart rate, seizures and symptoms of diabetes. Magnesium is helpful in the prevention of cardiovascular disease, osteoporosis, certain forms of cancer and may reduce cholesterol levels.

Manganese – Manganese is needed for fat and protein metabolism, healthy nerves and immune system, and for blood sugar regulation and is important for a feeling of well being.

Phosphorus – Phosphorus is needed for clot formation. healthy bones and teeth, cell growth, contraction of heart muscle, normal heart rhythm and kidney function.

Potassium – Potassium is needed for a healthy nervous system, electrochemical impuses and a regular heart rhythm.  Potassium helps prevent stroke, aids in proper muscle contraction and works with sodium to control the balance of water in the body and helps maintain normal blood pressure.

Selenium – Selenium prevents the oxidation of fats and formation of free radicals which in turn boosts the immune system.  This mineral is important for thyroid function and has been found to prevent the formation of certain types of cancers such as lung, protate and colorectol and supplementation with selenium in AIDS patients has been shown to be beneficial in increasing both red and white cells.  Deficiency has been linked to cancer and heart disease.

Sodium – Sodium is necessary for maintaining proper water balance and pH and is needed for stomach, nerve and muscle function.

Zinc – Zinc is an essential mineral important in prostate gland function and growth of the reproductive organs. Zinc protects the liver from chemical damage and is vital for bone formation. Zinc is a constituent of insulin and many important enzymes including SOD. This mineral is an important anti-oxidant and is effective in reducing the duration and symptoms of the common cold.

Flavanoids – Naturally occurring plant flavanoids play a strong role in preventing disease processes such as cancer and cardiovascular disease.

Lutein – Lutein is a carotenoid and anti-oxidant that has a protective effect in the retina agaist free radical damage by the harmful effects of blue light.  It is being researched as a possible anti-cancer nutrient.  In 2007, in a six-year study, John Paul SanGiovanni of the National Eye Institute, Maryland found that lutein and zeaxanthin (nutrients in eggs, spinach and other green vegetables such a limu moui) protect against blindness (macular degeneration), affecting 1.2 million Americans, mostly after age 65. Lutein and zeaxanthin as well as fucoidan reduce the risk of age-related macular degeneration (AMD).

Lycopene – Lycopene is a phytochemical found in tomatoes which has been found to reduce the risk or prostate and lung cancer and to lower the incidence of digestive cancers of the mouth, esophagus, stomach, colon, intestines, and rectum.

Amino acids - (building blocks of proteins: alanine, arginine, asparagine, aspartic acid, carnitine, cysteine, glutamic acid, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, taurine, threonine, tyrptophan, tyrosine, uronic acid, valine)  **Note:  The 8 essential amino acids are:  histidine, Isoleucine, leucine, lysine, methionine, phenylalanine,  threonine, tryptophan, and valine, so called because they cannot be synthesized in the body and must be supplemented in the diet.

AlanineAlanine plays a major part in the transfer of nitrogen from peripheral tissue to the liver and aids in the metabolism of carbohydrates.  During aerobic exercise it guards against the buildup of toxic substances that are released in the muscle cells when muscle protein is broken down too quickly.

Arginine – L-Arginine is a semi-essential amino acid which is synthesized in the body from citrulline. L-Arginine can be taken as a supplement and increases the body’s production of Human Growth Hormone (HGH) or somatotropin (STH) which is produced by the pituitary gland. The highest peak of HGH occurs during our first deep REM cycle of sleep. HGH production begins to decline in our mid to late twenties and by age 65 the body only produces about 15% of what we need, hence the aging process begins with the decline of HGH production. Arginine has been called the Fountain of Youth. Supplementation with Arginine to increase the production of HGH has many beneficial effects, including preventing thinning of skin, maintaining and increasing lean muscle mass, lowering body fat, increasing calcium retention thereby preventing demineralization of bone, stimulating immune function, promoting liver gluconeogenesis, regulating the secretion of insulin, and as a precursor to nitric oxide, lowering blood pressure. Arginine is a potent vasodilator, and therefore may be useful in treating medical conditions improved by vasodilation such as: angina, atherosclerosis, coronary artery disease, erectile dysfunction, heart failure, intermittent claudication/peripheral vascular disease, and vascular headache. Arginine also stimulates protein synthesis and has been studied for wound healing, bodybuilding, enhancement of sperm production (spermatogenesis), and prevention of wasting in people with critical illness.

Asparagine – Asparagine is created from another amino acid, aspartic acid, and is needed to maintain balance in the central nervous system.  When converted back to aspatic acid, asparagine releases energy needed by the brain and nervous system.

Aspartic acid – This amino acid plays a vital role in metabolism, increases stamina, is good for fatigue (including chronic fatigue syndrome) and depression.  Aspartic acid helps protect the liver by aiding in the removal of excess ammonia and combines with other amino acids to form molecules that absorb and remove toxins.  AA plays assists in the transport of certain minerals across the intestinal lining, aids in cell function, RNA and DNA replication, and enhances the production of immunoglobulins and antibodies.

Carnitine- Carnitine had a chemical structure very similar to that of an amino acid but is not considered an amino acid in the strictest sense.  Its main function is to help transport long-chain fatty acids needed by the mitochondria for energy in the cell which is also a major source of energy in the muscles.  Carnitine increases the use of fat as an energy source thereby preventing fatty buildup, especially in the heart, liver, and skeletal muscles.  Studies on carnitine have shown it to be usedful in lowering the pain of intermittant claudition due to blockages in the arteries of the legs.  Carnitine has the ability to lower triglyceride levels, aid in weight loss, increase sperm motility therefore improving fertiilty, and improve muscle strength in people with neuromuscular disorders.  According to some studies, it may also improve the symtoms of Alzheimers

Cysteine and Cystine - Two closely related molecules that are capable of converting into the other as needed.  These amino acids are necessary in the formation of skin and in the removal of toxins.  Cysteine is found in alpha-keratin, a constituent of hair, nails, skin and certain digestive enzymes.  Cysteine aids in the production of collagen which promotes smooth texture and proper elasticity of the skin.  Cysteine protects the brain and liver by destroying free radicals caused by radiation, consumption of alcohol, drugs and toxic compounds found in cigarette smoke.

Gamma-Aminobutyric Acid (GABA)- GABA acts as a neurotransmitter in the central nervous system, is vital for brain metabolism and function.  GABA is a natural anti-depressant, has been used by doctors in the treatment of epilepsy, hypertension, attention deficit disorder, alcohol addiction and enlarged prostate probably because it plays a role in regulation and release of sex hormones.  GABA is also thought to promote the release of human growth hormone.

Glutamic Acid - Glutamic acid is a neurotransmittor that increases the firing of neurons in the central nervous system (brain and spinal cord) by acting as an excitatory component.  This amino acid is important in the metabolism of sugars and fats and in the transport of potassium into the spinal fluid and across the blood-brain barrier.  The conversion of glutamic acid into glutamine is the only method by which the brain can te detoxified of ammonia by picking up nitrogen atoms.

Glutamine – Glutamine is the most abundant free amino acid found in the muscles of the body and readily passes the blood-brain barrier making is an important brain fuel.  Glutamine is unique among the amino acids in that each molecule contains not one but two atoms of nitrogen, thus making it important in the removal of ammonia from the tissues.  Glutamine, Glutamic Acid and GABA all participate in interchangeable chemical conversion processes and are essential for brain function and mental activity.  In addition, Glutamine is vital in the proper acid/alkaline balance, the synthesis of RNA and DNA and is important in maintaining a healthy digestive tract.

Glutathione- Glutathione, like carnitine is not considered a true amino acid but instead is classed at a tripeptide which the body produces from the amino acids cysteine, glutamic acid, and glycine.  Glutathione is a powerful antioxidant that detoxifies harmful compounds and is the key neutralizer of toxins in the liver. This amino acid protects white blood cells, and helps maintain the integrity of red blood cells.  Glutathione is also found in the lining of the lungs and intestinal tract, is needed for carbohydrate metabolism and has an anti-agine effect by breaking down oxidized fats that lead to atherosclerosis.

Glycine- Glycine retards muscle degeneration by supplying additioinal creatine to the muscle.  It improves glycogen storage, thus freeing up glucose for energy.  Glycine is essential for the synthesis of nonessential amino acids in the body such as nucleic acids as well as bile acids.  It is used in the production of pharmaceutical antacids agents.  High concentrations of glycine are found in the skin and connective tissue and it is important in promoting healing and in the repair of damages tissues.

Histidine -  Histidine is one of the essential amino acids and is important in the growth and repair of tissues, the maintenance of myelin sheaths which protect nerve cells and for the production of red and white blood cells.  Histidine is important in the function of the immune system.  Deficiencies contribute to rheumatoid arthritis and may be associated with nerve deafness.  Histidine protects the body from radiation damamge, helps remove heavy metals, helps lower blood pressure and aids in the secretion of gastric juices, and may help in the prevention of AIDS.

Note:  Persons with manic depression (bipolar disorder) should not take high supplemental doses of histidine.

Isoleucine – Isoleucine is another essential amino acid that is needed for the formation of hemoglobin, energy and the stabilization and regulation of blood sugar.  Isoleucine is important for athletes because it increases endurance, energy and aids in the repair and healing of tissues.

Leucine – Leucine is another essential  branced chain amino acid.  These amino acids work synergistically to protect muscle and provide energy as well ad promoting healing of muscle tissue, bones, and skin and lowers blood sugar levels thereby assisting in immune function and protection.  Leucine also plays a helps increase growth hormone production.

Lysine - Lysine is an essential amino acid meaning it cannot be manufactured by the body, and is an important building block for protein. Lysine aids in the production of antibodies, hormones, and enzymes and is necessary for collagen formation and tissue repair, making it an important amino acid for those recovering from surgery or injury. Lysine is necessary for the absorption of calcium. For those who suffer from cold sores, genital herpes or other herpes viruses, adequate intake of lysine is crucial. Lysine blocks the effect of arginine, an amino acid necessary for viral DNA replication.

Methionine -Methionine is an essential amino acid and a powerful antioxidant which inactivates free radicals, is important in the digestive system and helps eliminate heavy metals such as lead.  It also helps prevent glutathione depletion if the body is overloaded with toxins.  Methionone helps prevent skin and nail problems  and is required for the synthesis of nucleic acids, collagen and proteins found in every cell in the body.  This amino acid has a wide variety of functions including promoting the excretion of estrogen in women taking oral contraceptives.  It assists in the breakdown of fats thus helping to prevent a buildup of fat in the liver as well as around the heart and other organs and within the arteries which may lead to decreased blood flow, stroke, heart attack, liver and kidney damage.

Phenylalanine – There are three forms of this essential amino acid, L, D and DL.  This amino acid is capable of crossing the blood-brain barrier and has a direct effect on brain chemistry.  Once in the body, this amino acid can be converted to tyrosine which is used to synthesize two important neurotransmitters: dopamine and norepinephrine and is therefore elemental in mood elevation, memory, learning, pain control and suppression of the appetite.

Proline –  Proline is important in the production of collagen and acts to prevent the loss of collagen so is considered crucial in anti-aging.  It works synergistically with Vitamin C to promote healthy connective tissue and aids in healing and cartilage, and strengthening joints, tendons, and heart muscle.

Serine – Serine is needed for the metabolism of fats and fatty acids, the growth of muscle, maintenance of a healthy immune system and is a component of brain proteins and myelin sheath that protects nerves fibers.  Without serine, RNA and DNA function, cell membrane formation and creatine synthesis is impaired.  serine aids in the production of immunoglobulins and antibodies.

Taurine – Taurine is the building block of all other amino acids. This crucial amino acid is found in high concentrations in the heart, white blood cells, skeletal muscle and central nervous system.  In children the concentration in the brain is up to four times higher than those of adults, although the reason is unknown.  Taurine is a key component of bile, which is needed for the digestion of fats, absorption of fat-soluble vitamins, and the control of serum cholesterol levels.  Taurine is vital for the utilization of electrolytes (sodium, potassium, calcium and magnesium) and has been shown to spare the loss of potassium which can lead to deadly cardiac arrhythmias.  Taurine can be usedful for people with atherosclerosis, edema, heart disease, hypertension and hypoglycemia.  Taurine has a neuroprotective effect in the brain especially in the presence of dehydration.  It is used to treat epilepsy, hyperactivity, poor brain function and seizures.  Taurine supplementation may benefit children with musclular dystrophy and Down Syndrome as well as autism, seisures and other organic brain disorders.  According to some studies, Taurine may prevent the formation of breast cancer.  The need for Taurine is greater in individuals with certain metabolic disorders such as cardiac arrhythmias, disorders of platelet formation, overgrowth of candida, physical or emotional stess, diabetes, excessive consumption of alcohol,  and kidney and intestinal problems.

Threonine – Threonine is an essential amino acid that helps maintain protein balance, is important in formation of collagen, elastin, and tooth enamel.  It helps prevent fatty buildup in the liver and enhances the immune system by aiding in the production of antibodies.

Tryptophan - Tryptophan is an essential amino acid needed for the production of B3 (Niacin) and is used by the brain to produce serotonin, a neurotransmitter necessary for the tranmission of  nerve impulses from one cell to another.  This amino acid is needed for normal patterns of sleep, helps fight depression, relieves insomnia and helps stabilize mood.  According to a study published in the Archives of General Psychiatry, a deficiency of appropriate amounts of tryptophan may predispose women to having the eating disorder bulemia or lead to relapses in the disease.   Proper amouns of tryptophan in the diet may help in hyperactivity disorders, stress control, enhancement of growth hormone production, the control of migrain headaches and may help control appetite.  Adequate amounts of vitamins B6 (pyridoxine), C, folate and magnesium are necessary for the formation of tryptophan which, in turn, is necessary for the production of serotonin.

Tyrosine – Tyrosine is important in overal metabolism.  As the precursor of adrenaline and the neurotransmitters norepinephrine and dopamine, tyrosine is vital to the nervous system and and mood regulation.  Tyrosine acts as a mild antioxidant, helps reduce body fat, suppresses appetite and improves chronic fatigue.   Without this amino acid, adrenal, pituitary, and thyroid function is impaired.  Tyrosine attaches to iodine atoms to form active thyroid hormones.  Symptoms of tyrosine deficiency can include low blood pressure, low body temperature and restless leg syndrome.

Valine – Valine is a branched chain amino acid used as an energy source by muscle tissue.  As an essential amino acid it is needed for metabolism, proper nitrogen balance, and tissue repair.  Valine has a natural stimulant effect.  It may be helpful in treating liver and gallbladder disease.

Guarana – Guarana is a phytochemical that is known to improve alertness, mental focus, stamina, and endurance as well as reduce fatigue. This phytochemical may be useful for headaches, urinary tract infections and diarrhea.

L-fructose – Fruit sugar contained in minute amounts in Limu due the the addition of organic apple, pear, mango and papaya joice.  Sugar is needed in the formation of ATP and is important for energy production.

LIMU ORiginal Power of Fucoida

L-fuctose – According to medical textbooks and studies, fucose increases growth factors IGF-1 & 2 identical to those found abundant in breast milk and influences brain development and ability to create long-term memories.  Fucose induces production of immune factors interferon and interleukin in immunocytes and regulates immunomodulating activity.  Guards against respiratory infections and inhibits allergic reactions by inhibiting IgE acts directly with anti-inflammatory inhibitors .

In addiction, this bionutrient activates stem cells, but perhaps most importantly, fucose prevents the transition of PRE-cancerous cells to cancer.

However, if someone already has active cancer, fucoican works in several ways according to scientific studies to eradicate the cancer cells.

1.  Increases killer T cells

2.  Encapsulates the tumor cells and cuts off blood flow (anti-angiogenesis).

3.  Causes the tumor cells to die in a process called apoptosis.

4.  Protects healthy cells from having the tumors attach and metastasize.

5.  Enhances production of STEM cells.  http://www.ncbi.nlm.nih.gov/pubmed/?term=fucoidan+stem+cell

Fucose has both antibacterial and anti-viral properties and can be useful in shingles, herpes and cytomegalovirus as well as cold and influenza virus protection and prevention.

Galactose – Galactose is a type of sugar, similar to fructose and glucose. It has been identified as one of 8 essential sugars needed in the diet for proper cell development and functioning of the human body. Galactose plays a pivotal role in cell membranes and the surrounding extracellular matrices by facilitating communication between cells and in sorting and regulating the exchange and function of substances – such as hormones, enzymes, and growth factors.  Galactose had been called “brain sugar”.  Research indicates that Galactose may benefit patients suffering from Alzheimer’s disease and hepatic encephalopathy by helping to remove toxic excess ammonia in the brain and liver.   Studies have shown that Galactose is capable of being delivered to cells through an insulin-independent pathway, and can then be converted to glucose and utilized. This is very useful for patients with diabetes. It has also been shown that oral supplementation of Galactose to individuals with nephritic syndrome.

Mannose – Mannose is a sugar monomer important in human metabolism, especially in the glycosylation of certain proteins.

Xylose – Xylose is also the first saccharide added to the amino acids serine or threonine in the proteoglycan type O-glycosylation, and, so, it is the first saccharide in biosynthetic pathways of most anionic polysaccharides such as heparan sulfate and chondroitin sulfate.  

Why BLUFROG for Energy?

BluFrog Red Background 2

We talk a LOT about Fucoidan (1134 studies), but did you know there are 10,188 studies on Quercitin, which is found in our healthy energy drink BluFrog (1,591 alone on it’s effect on cancer). Packed with Fucoidan, fruits, herbs, B vitamins, Taurine (15,765 studies), Choline (69,360 studies), and Inositol (37,922 studies)…BluFrog is the only sane choice on the market AND it contains 2oz of Limu Original (Fucoidan). Sustained energy, diabetic and heart healthy without the sugar crash….It doesn’t get any healthier than BluFrog!
BLUFROG COMPARISON CHART
NO artificial colors, NO artificial flavors and ONLY 68 calories!
Quercetin  Quercetin is a plant pigment (flavonoid). It is found in many plants and foods, such as red wine, onions, green tea, apples, berries, Ginkgo biloba, St. John’s wort, American elder, and others. Buckwheat tea has a large amount of quercetin. People use quercetin as a medicine.
Quercetin is used for…conditions of the heart and blood vessels including “hardening of the arteries” (atherosclerosis), high cholesterol, heart disease, and circulation problems. It is also used for diabetes, cataracts, hay fever, peptic ulcer, schizophrenia, inflammation, asthma, gout, viral infections, chronic fatigue syndrome (CFS), preventing cancer, and for treating chronic infections of the prostate. Quercetin is also used to increase endurance and improve athletic performance.
How does it work? Quercetin has antioxidant and anti-inflammatory effects which might help reduce prostate inflammation.
Taurine- Taurine is an amino acid, a chemical that is a required building block of protein. Taurine is found in large amounts in the brain, retina, heart, and blood cells called platelets. The best food sources are meat and fish.
You may see taurine referred to as “a conditional amino acid,” to distinguish it from “an essential amino acid.” A “conditional amino acid” can be manufactured by the body, but an “essential amino acid” cannot be made by the body and must be provided by the diet. People who, for one reason or another, cannot make taurine, must get all the taurine they need from their diet or supplements. For example, supplementation is necessary in infants who are not breastfed because their ability to make taurine is not yet developed and cow’s milk does not provide enough taurine. So taurine is often added to infant formulas. People who are being tube-fed often need taurine as well, so it is added to the nutritional products that they use. Excess taurine is excreted by the kidneys.
Some people take taurine supplements as medicine to improve congestive heart failure (CHF), high blood pressure, liver disease (hepatitis), high cholesterol (hypercholesterolemia), and cystic fibrosis. Other uses include seizure disorders (epilepsy), autism, attention deficit-hyperactivity disorder (ADHD), eye problems (disorders of the retina), diabetes, and alcoholism. It is also used to improve mental performance and as an antioxidant. Antioxidants protect cells of the body from damage that results from certain chemical reactions involving oxygen (oxidation).
How does it work? Researchers aren’t exactly sure why taurine seems to help congestive heart failure (CHF). There is some evidence that it improves the function of the left ventricle, one of the chambers of the heart. Taurine might also improve heart failure because it seems to lower blood pressure and calm the sympathetic nervous system, which is often too active in people with high blood pressure and CHF. The sympathetic nervous system is the part of the nervous system that responds to stress.
Choline - Choline is similar to the B vitamins. It can be made in the liver. It is also found in foods such as liver, muscle meats, fish, nuts, beans, peas, spinach, wheat germ, and eggs.
Choline is used for liver disease, including chronic hepatitis and cirrhosis. It is also used for depression, memory loss, Alzheimer’s disease and dementia, Huntington’s chorea, Tourette’s disease, a brain disorder called cerebellar ataxia, certain types of seizures, and a mental condition called schizophrenia.
Athletes use it for bodybuilding and delaying fatigue in endurance sports.
Choline is taken by pregnant women to prevent neural tube defects in their babies and it is used as a supplement in infant formulas.
Other uses include preventing cancer, lowering cholesterol, and controlling asthma.
How does it work? Choline is similar to a B vitamin. It is used in many chemical reactions in the body. Choline seems to be an important in the nervous system. In asthma, choline might help decrease swelling and inflammation.
Inositol - Inositol nicotinate is a compound made of niacin (vitamin B3) and inositol. Inositol occurs naturally in the body and can also be made in the laboratory.
Inositol nicotinate is used for treating blood circulation problems, including pain when walking due to poor circulation in the legs (intermittent claudication); skin changes caused by pooling of the blood in the legs (stasis dermatitis) when veins are ineffective in returning blood to the heart; narrowing of the blood vessels leading to cold fingers and toes (Raynaud’s disease); and blood flow problems in the brain (cerebral vascular disease). Inositol nicotinate has been used in conventional medical practice in Great Britain for improving symptoms of poor circulation for many years, although it is usually not the preferred treatment choice.
Inositol nicotinate is also used for high cholesterol; high blood pressure; sleep problems (insomnia); migraines related to “hardening of the arteries” (atherosclerosis); skin conditions, including scleroderma, acne, dermatitis, psoriasis, and others; inflammation of the tongue (exfoliative glossitis); restless leg syndrome; and schizophrenia and other mental illnesses.
How does it work? Inositol nicotinate releases a form of niacin when it is processed by the body. The niacin can widen blood vessels, lower blood levels of fats such as cholesterol, and break up a protein needed for the clotting of blood.
Natural Caffeine from Guarana - Blufrog (~80mg) and Blufrog 2 (~120mg) both contain natural caffeine from the guarana plant which is slow release for sustained energy without a “crash”.  Natural caffeine increases mental alertness, fights fatigue, and increases stamina and physical endurance which is why is it a better choice for athletes. Even the amount of caffeine in Blufrog 2 is less than that of a cup of coffee yet when combined with the other important nutrients including B vitamins has a positive effect on mental focus and energy. “A Journal of Psychopharmacology study found that guarana improved memory, mood and alertness at low (37.5 mg, 75 mg) vs. higher (150 mg, 300 mg) doses. ”  Cathy Wong ND

What is BLU FROG®?

BLU FROG® is a wildly healthy LIMU-based energy drink that helps improve performance, endurance and concentration.

What does BLU FROG® cost?

Comparable in cost to other energy drinks, BLU FROG® sells for $65 per case of 24 cans.

How much LIMU ORIGINAL is in a can of BLU FROG®?

Each 8.4oz can of BLU FROG® contains 2oz of our proprietary LIMU ORIGINAL® Blend.

Is it safe for anyone to drink BLU FROG®?

Though it has all natural ingredients, we do not recommend women who are pregnant, children under 12 years of age and people who are generally sensitive to caffeine to drink BLU FROG®.

How many cans are okay to drink in one day?

We recommend drinking no more than three cans in one day.

Can I drink BLU FROG® with other LIMU products?

We encourage you to incorporate it in with other LIMU products, such as drinking a BLU FROG® before you work out and then having a LIMU LEAN® Shake after your workout to rebuild your lean muscle tissue and help with recovery. It is also highly beneficial to support your immune system on a daily basis by drinking the recommended servings of LIMU ORIGINAL.

How long do the effects last?

Though everyone is different and it may depend on the level of activity exerted after drinking a BLU FROG®, the average length of energy felt is four hours.

 BluFrog 2   
Blu2
The NEW BluFrog 2 is the latest edition to the LIMU ENERGY line.  BluFrog 2 will super-charge your system with 50% MORE ENERGY, keeping your sharp and focused with sustained feel-good energy for all-day action.  With FEWER CALORIES (50cal) and LESS SUGAR, BluFrog 2 is premium liquid nutrition with 2 oz Original LIMU containing FUCOIDAN and a new delicious, natural tropical flavor.  BluFrog 2 contains naturally occuring caffeine from guarana, and is power-packed with fruits, minerals, vitamins and herbs that keep you sharp, alert, and focused without any letdowns.  BluFrog 2 is an essential of the LIMU ENERGY line.  No matter what you’re hoping to do, run, swim, shoot hoops,  jump start your morning or simply get through the end of your work day, you’ll get sustained energy for all day activity.
BluFrog Packs

***These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

My “Shopping” List
healthiest foods
1. LIMU (contains 77 vitamins, minerals, enzymes and amino acids and fucoidan – content is 83% limu moui and 17% organic apple, pear, mango and papaya)
2. Spinach (High in vitamin K and contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects.)
3. Kale (contains over 45 different flavanoids)
4. Red bell pepper (highest food in vitamin C, helps with arthritis and prevents wrinkling and dryness of skin and protects against colds and flu)
5. Tumeric (benefits too many to list)
6. Eggs (Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy. People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.)
7. Salmon (rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis.)
8. Beans (One cooked cupful can provide as much as 17 g fiber. They’re also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.)
9. Nuts (USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories.)
10. Greek yogurt (Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria.)
11. Sweet potatoes (high in fiber, low glycemic index, vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A)
12. Garlic (The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria.)
13. Flaxseed (Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds.)
14. Beans (High in fiber and help to lower cholesterol as well as increase.
15. Olive oil (Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower “bad” LDL cholesterol and raise “good” HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s.)
16. Grapeseed oil (Vitamin E, flavonoids, linoleic acid, and OPCs are highly concentrated in grape seeds. These compounds can also be found in lower concentrations in the skin of the grape. OPCs are also found in grape juice and wine, but in lower concentrations. Resveratrol is another of grape’s compounds which is related to OPCs and found mainly in the skins.  A study of healthy volunteers found that taking grape seed extract did substantially increase levels of antioxidants in their blood. Antioxidants are substances that destroy free radicals — harmful compounds in the body that damage DNA (genetic material) and even cause cell death. Free radicals are believed to contribute to aging, as well as the development of a number of health problems, including heart disease and cancer.)
17. Broccoli (Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.)
18. Tomatoes (Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer.)
19. Avocados (Avocados increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium.)
20. Blueberries (Blueberries may very well be the most potent age-defying food—Berries are jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain. In fact all berries are lower on the glycemic index and should be included in your diet.)
21. Asian pears (One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need.)
22. Figs (six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana)
23. Apples (One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women.)
24. Guava (Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph.)
25. Dark chocolate (filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full)
26. Teas (Along with green and white teas, black tea is full of antioxidant flavonoids. Studies suggest tea may have strong anti-inflammatory and immune boosting properties, be protective against certain cancers, cardiovascular disease and diabetes.)
27. Cherries (packed with vitamins A and C, iron and calcium, and are a low-calorie food to boot.)
28. Chia seeds (The little seeds are super-rich in antioxidants and omega-3 fatty acids, which research has shown to be important in lowering inflammation in the body as well as reducing the risk of heart disease and cancer.)
29. Edamame (This green soy bean is packed to the gills with important nutrients like folate, protein, magnesium, potassium and fiber.)
30. Ginger (Ginger has demonstrated anti-inflammatory properties, can help with nausea and digestive challenges and possesses anti-viral properties.  The National Institutes of Health also notes that ginger — fresh dried, and/or juiced– can be used to treat migraines, toothache, rheumatism, cough, upper respiratory tract infections, stomach pain and burns.)
31. Coconut Oil (Organic)  (This oil is made up of medium chain trigycerides that turn into ketone bodies so coconut oil is a quick source of energy.  In addition this oil will help you lose body fat especially stubborn belly fat.  It contains Lauric Acid which has anti-bacterial, anti-viral and anti-fungal effects.  People who eat a lot of coconut oil are among the healthiest people in the world and do not have cardiovascular disease or Alzheimer’s disease.  Coconut oil is known to lower cholesterol.  It’s also great for skin and hair.)

How To Determine the Diet Is Working

Once you begin the program you will notice several changes:

  1. Increase in energy and a feeling of well-being. If you suffer from depression you will probably find that you feel less depressed. A fact most people don’t realize is that approximately 65% of depression is related to dehydration. Drink, drink, drink. Water is also necessary to flush the toxins from your system.
  2. No hunger. That is due to the ability of fat and protein to stabilize blood sugar and produce a feeling of satiety.
  3. Change in bowel habits. You may either have increased frequency or constipation, but most people experience some kind of change in their movements. I just want to warn you to be prepared. If constipation develops taking more Vitamin C, increasing water consumption, or using a mild laxative may help.
  4. Halitosis – Bad breath. Because you are burning your own fat, your body is throwing off ketones in your urine, stool, and breath. Keeping a bottle of mouthwash and a toothbrush with you helps. Try not to rely on chewing gum or mints. Even sugar – free products contain malto-dextrin, a sugar which may inhibit weight loss.

After the first 48 – 72 hours you will have changed your metabolism. This will be evident because of the changes I have already mentioned.

You will have positive proof by testing you urine for ketones. Testing your urine while dieting gives you positive reinforcement and proof that you are indeed burning fat even if the scales aren’t moving. Test by holding a Ketostix in your urine stream. Once the diet begins to work, the stick will change to a shade of purple. The darker the color the more fat you are burning!!

For most people this is a great incentive to stay on the diet as well as to exercise. The more exercise you get the more fat you will burn and the darker purple the Ketostix will turn.

LIMU LEAN® NUTRITION SYSTEM FAQ’S

LIMU LEAN® SHAKE in DUTCH CHOCOLATE OR CREAMY VANILLA

Alongside Fucoidan as a critical activator, LIMU LEAN® products provide five different high-quality protein sources, 20 essential vitamins and minerals, an herb/tea complex, biotics and fiber. These cutting-edge products are a foundation to enhanced overall nutrition, healthy weight, and greater fitness and recovery as they:

• Provide optimal nutrition with a low-calorie meal replacement shake

• Help burn body fat while increasing lean tissue

• Control appetite and cravings longer

• Boost energy levels naturally and without stimulants, for faster recovery

• Provide effective, gentle cleansing benefits

• Rebuild muscle through a proprietary blend of the highest quality

Containing five different protein sources and essential fatty acids to help burn body fat and increase lean tissue, LIMU LEAN® Meal Replacement Shakes are 225 calories of powerful, balanced nutrition in two delicious flavors: Creamy Vanilla and Dutch Chocolate.

LIMU LEAN® APPETITE CONTROLLER in LEMON FLAVOR

With natural dynamic energy from a variety of sources—including healthy teas and Yerba Mate—the LIMU LEAN®Appetite Controller complex encourages lypolysis and reduces diet fatigue. In short, you’ll see results now and stay motivated longer!

LIMU LEAN® DIGESTIVE CLEANSE in Lemon Flavor

Maximize your body’s normal digestive system with a smooth, non-aggressive fusion of five proprietary LIMU nutritional complexes. This 7-day boost is the perfect monthly tune-up for the world’s finest precision machine: your body.

What makes up the LIMU LEAN fitness and weight management system?

Our unique system is composed of products that work together to promote healthy weight loss and great fitness while delivering great nutrition and faster recovery after workouts. The easy-to-use LIMU LEAN® system includes three products that are designed for synergistic use …

• Meal Replacement Shakes (Dutch Chocolate, Creamy Vanilla)

• Appetite Controller

• Digestive Health Cleanse

What makes LIMU LEAN different than other systems?

LIMU LEAN® is the only weight management system that includes the superNutrient Fucoidan. You can enjoy some of the benefits you get from LIMU ORIGINAL® while using our LIMU LEAN® system to help you manage your fitness and weight, and we encourage you to continue drinking LIMU ORIGINAL® for your overall wellness. In addition, the proteins and formulas used in the shake and our other LIMU LEAN® products are specifically engineered to make you healthier even while you’re losing weight.

Can I still eat while using LIMU LEAN®?

Absolutely! In fact, we recommend that you eat a sensible meal and three healthy snacks each day. Starving yourself won’t help you lose weight, but our LIMU LEAN® products in conjunction with the right nutrition and activity plan will! Just remember to count your calories and maintain a sensible eating plan.

How does the Meal Replacement Shake help me?

Each Meal Replacement Shake provides a healthy balance of nutrients, including 20 grams of high-quality protein and 35% of the Recommended Daily Allowances for many important vitamins and minerals. It can be used as a full meal replacement (which helps you stay satisfied) and we recommend drinking two shakes each day for optimal weight loss. The shake contains an optimum balance of protein sources for a lean and toned lifestyle and offers an easy way to keep portion size under control. The shake also helps you recover energy faster and stay fit.

How much money could I save by replacing some of my meals with the LIMU LEAN® Meal Replacement Shakes?

We estimate that replacing breakfast and lunch meals would save an average of at least $3 to $4 per meal. A complete LIMU LEAN® system provides enough product to replace 56 meals per month, which means you could save between $168 and $224 in a month by using our Meal Replacement Shakes.

Does the Meal Replacement Shake contain any preservatives?

The Meal Replacement Shake contains NO preservatives.

Does the Meal Replacement Shake replace my daily consumption of LIMU ORIGINAL or BLU FROG®?

Not really, because our Meal Replacement Shakes are formulated to assist in weight loss and fitness. You should continue drinking two to four ounces of LIMU ORIGINAL® a day for optimal health, and continue drinking BLU FROG® whenever you need a boost of extra energy.

Can children use the LIMU LEAN® Meal Replacement Shake?

Yes. The ingredients in our Meal Replacement Shake are nutritious, healthy and designed for use by both adults and children.

Can you give me some guidelines to follow for my sensible meal?

Here are some suggestions to help you make the healthiest food choices possible:

• Fruits and vegetables add fiber, water and vitamins to your meals with relatively few calories. Eat at least five servings of fruit and vegetables per day.

• Choose whole-grain foods more often: wheat or multi-grain breads, brown rice, whole-wheat pastas and high fiber whole grain cereals.

• Drink 6-8 glasses of water daily. Water is essential to your body and an important element of your weight loss plan.

• Get enough protein in your diet, especially from lean meats, skinless poultry, fish, eggs and beans.

• Limit your added salt, sugar and alcohol intake. Sodium should be limited as part of a healthy weight loss plan and sugary foods and alcohol contain calories with no nutritional value.

• If you already take vitamin supplements, continue taking them.

Does the Meal Replacement Shake require FDA approval?

LIMU LEAN Shake is manufactured to safety and quality standards that meet or exceed all government standards. The FDA regulates the quality and safety of dietary supplements, but there is no FDA-specific approval offered for dietary supplements.

Why is the Appetite Controller an important part of LIMU LEAN®?

On any weight management plan, you are bound to get hungry. Used once a day, our Appetite Controller not only keeps you from being overcome with hunger pains, but also works as a metabolism booster, helping you burn fat more efficiently.

Why is it essential to use the Digestive Health Cleanse?

The LIMU LEAN® Cleanse acts as a 7-day tune–up of sorts for monthly digestive health. It allows your body to better support optimum nutrient absorption and is a good source of natural dietary fiber. It also aids in relieving digestive stress through the 9 different healthy bacterial species included in the Cleanse.

How long will it take me to lose weight with LIMU LEAN®?

Weight loss is different for every person. However, our pre-launch trial study showed most people losing weight after the very first week of integrating the LIMU LEAN® lifestyle into their routine. Others lost weight after the first few weeks.

Is there gluten in any of the LIMU LEAN® products?

No. Every single LIMU LEAN® product is gluten-free, as is our entire line of LIMU products.

Do the LIMU LEAN® Meal Replacement Shakes contain soy?

Yes. The lecithin in the product comes from soybeans, which contributes to the shake’s texture and consistency. It is listed as the last ingredient on the label since there is only a trace amount of soy in the shake mixture.

How many carbohydrates are in each Meal Replacement Shake?

There are 31 grams of carbohydrates per shake; however, only three of those grams are sugar carbohydrates. The recommended daily limit of sugar carbohydrates for weight loss is about 20 grams per day.

Can I drink the Appetite Controller and the Shake together?

All of the LIMU LEAN® products have been created to be used together, but not necessarily mixed together. We recommend that you mix your Shake, Appetite Controller and Cleanse with water, in order to not add calories to your intake. You can also mix our products with whatever beverage best suits you, but remember you may be adding calories.

Is the Appetite Controller better to take hot or cold and should I sweeten it?

Since your body must naturally heat any cold beverage up, it’s best if you drink the lemon-flavored Appetite Controller hot for faster bioavailability. There are already some great natural sweeteners in the Appetite Controller, so adding more isn’t necessary.

Is it important to have less or more calories than the daily recommended amount?

It is very important to keep within the calorie range recommended, and not skip shakes or your sensible meals because your body needs the nutrients. As a reminder, women should consume at least 1200 calories per day, while men should consume at least 1600 calories per day.

Why is it important to keep track of my weight and waist measurements weekly?

Many people experience “plateaus,” a normal phase in the weight loss process. Measuring and weighing yourself at the beginning of every week will help you stick to the program and see what results you’re having.

What is the best time of day to drink the Appetite Controller?

You know your body best and you know what time of day your cravings are likely to hit, so use it for those times. Some people even like to split up a single portion over the course of a day. Keep in mind the Appetite Controller will give you a metabolism boost, so you may not want to make it your late night beverage.

Can I travel with the LIMU LEAN® system?

Absolutely! The LIMU LEAN® system is so simple, you can use it wherever it is you are. Your travel plans will never interfere with your diet plans again.

What can I add to my Meal Replacement Shakes?

LIMU LEAN Shake can be enjoyed without adding anything other than water. You may add chopped almonds, fruit or ice for a thicker Shake, but don’t forget to count the extra calories. You may want to mix your Shake in a blender rather than the blender bottle provided, if you are adding extra ingredients.

If I use twice as much powder in my Shake, or if I drink more than two Shakes per day, will I lose weight twice as fast?

LIMU LEAN Meal Replacement Shake should be used only two times a day in order to maintain optimal nutrition, in combination with sensible meals and a greater level of exercise or activity. Using more of the product will not help you lose weight more quickly. The system was designed as a synergistic plan, and we recommend you follow the instructions as you participate.

I’m not losing as much weight with the LIMU LEAN® system as I am losing inches. What does this mean?

As your body starts to rid itself of fat, it may replace the fat with new muscle. When this happens, you’ll notice that you’re losing inches all over. This is why it’s important to start out with initial measurements; you can’t always tell how well it’s working by the scale alone!

Can I use the Meal Replacement Shake in combination with weight loss pills?

We do not recommend using any other weight loss products while you are using the LIMU LEAN® products.

Can women who are pregnant or nursing drink the Meal Replacement Shake?

We do not recommend women who are pregnant or nursing use our LIMU LEAN® products. If you are pregnant or lactating, you should consult a physician prior to starting any weight loss program.

What side effects might I expect to see with LIMU LEAN®?

Any new weight management program may cause minor side effects, such as constipation, sleepiness or headaches. Often those side effects are caused due to not eating enough or not drinking enough water or not getting the right level of fiber in your diet. For some, the enhanced nutrients in the LIMU LEAN® products may be different than those your body is used to. Be sure to use all of the LIMU LEAN® products as recommended, and report any serious side effects to your physician. You should also consult your doctor to address any possibility of allergies.

How do I combat weight loss plateaus?

First of all, evaluate what you’re eating. What is your protein intake? What is your sodium intake? Can you increase your exercise? All of these things will help get you beyond any plateaus. Remember that being on a plateau is just your body’s way of reassessing its needs and is actually a good thing!

Helpful Hints

It is always good to educate oneself about supplements as well as nutrients in our diet. The best sources of information I have found are:

The Prescription for Nutritional Healing by James or Phyllis Balch. My first copy was co-written but a later edition was authored by Phyllis only and was purchased at The Vitamin Shoppe, but you can find it at any HEB, bookstore, or have them order one for you.

Atkins New Diet Revolution by Dr. Robert C. Atkins.

Exercise

Exercises

Just a note about exercise. It is possible to lose on this diet even without exercising. However, those who do begin an exercise regimen the includes cardio and weight training will have the added bonus of further increasing their metabolism and weight loss by gaining lean muscle, burning more calories and strengthening their hearts.

In addition you will feel better and sleep better. Remember, eating the wrong foods was only part of what got you here in the first place. So, MOVE!! Take the stairs, don’t fight for the closest parking place at Wal Mart, and take a walk instead of sitting down after you eat. Do whatever makes you feel good but get moving.

Do it for yourself….because you deserve it. Make time for yourself.

Diet Exercise

Reward yourself, too, maybe with a massage, nice perfume, or just some time to yourself.

Bath of Roses

And don’t forget to breathe. It is the most important and overlooked aspect of living and most people hold their breath without even being aware they do. Runners and weight lifters know that breathing is very important. It is also just as important to fully exhale in order for you lungs to maximally re-inflate. For those who lift weights DO NOT hold your breath. Holding ones breath during heavy lifting causes an extreme increase in intrathoracic as well as intracranial pressure and can be dangerous if there are weakness in the vasculature.

Once you have gotten used to your new way of eating I will help you design an exercise program which suits you, your likes and dislikes. You may enjoy dancing or sports or just walking at the mall but, I think you’ll find you WANT to exercise once you feel better and begin to see the scales moving in the right direction.

One more thing….don’t obsess over the bathroom scale. Weigh once a week. You will lose more inches at times than weight and need to be aware so that you will not be disappointed if you do not appear to be losing weight. I would rather you be aware of how your clothes fit, than to worry about “weight loss”. It WILL HAPPEN! So, just enjoy eating and feeling better. You didn’t get to this weight overnight and you won’t lose it all overnight. But, I can promise that you will lose a significant amount of weight the first two weeks and 2-5 pounds every week thereafter unless you hit a plateau. When this happens, don’t worry. It is your body’s way of adjusting and if you’ll recall it may have been a weight at which you stayed for some period of time, so it is only your body remembering. Give it a week or so and you will soon be losing again.  If the plateau lasts for more than a week, you may want to do one of three things:

  • Eat more often. You may have stopped eating enough calories because you feel satisfied. Try eating 5-6 small meals per day. Re-evaluate what you are eating.
  • Eat more fat. You may not be eating enough fat. Try adding butter or more oil to your diet.
  • Go off the diet for a week and start back at 20 grams of carbohydrates per day. This will reset your metabolism and you will begin losing again.

Good luck!

Disclaimer:  “LIMU products are not drugs and have not been evaluated by the FDA. They are simply dietary supplements and are not intended to diagnose, cure or treat any illness or disease. While your body may experience amazing positive health responses when you feed it the right nutritional building blocks, and there is indeed reliable scientific evidence supporting the beneficial effect key ingredients of LIMU products have on the immune system, there is insufficient scientific evidence to support some of the specific therapeutic results reported by users of the product. We therefore promote LIMU products for their benefit on the immune.”

 

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