Mono Diet Research Paper
Your Step-by-Step Mono Diet Give yourself a detox with this simple plan for a day of cleansing and relaxation. A mono-diet involves eating only one type of food all day: either raw fruit or vegetables. During the day, the traditional three meals a day are replaced by a series of mini meals, eaten every two hours or so. Eating lots of small meals will help to curb any hunger pangs and you must remember to drink between two and three liters of water during the day. Preparing for your Mono Diet Choose a day about six weeks ahead, when you have absolutely nothing to do and when no one will disturb you, and book it into your diary. Two weeks before Detox your home by giving it a good spring clean and throwing away any clutter. A house is a
…show more content…
direct extension of its inhabitants. During a detox, you'll be looking to recharge your energy levels. Being surrounded by piles of old papers, magazines, clothes and anything else that will remind you of the chores you still have to do, will detract from your ability to relax. Also begin by letting your stocks of "naughty" foods dwindle so that you can fill your fridge with healthy stuff ready for your detox. The week before Decide on whether you are going to follow a vegetable or fruit mono diet. Start cutting down or cutting out on caffeine (tea, coffee, colas), alcohol, sugar, red meat, milk, eggs and other animal products. If you take supplements, cut these out too. If you smoke, mentally gear yourself up for a day without cigarettes. These preparatory steps will easy you into the detox and make your mono diet easier to handle. Gather everything you will need for the day: Essential oils to fragrance your room and in the bath Candles to provide relaxing light Gather together your favorites CDs (choose relaxing music rather than anything with a heavy dance or techno beat) Books and magazines Dry skin brush or loofah Five pints/three liters of bottles still mineral water or a new filter for your jug Caffeine-free herb and fruit teas Psyllium seed (not husk) powder or capsule Towards the end of the week, buy 2-3lb of one of the following fruit or vegetables-ideally organic: Apples Pears Grapes Papaya Carrots Cabbage Celery Cucumber The day before If you haven't already done so, cut out tea, coffee, alcohol and soft drinks. Drinks bottled or filtered water and/or herb teas. If you smoke, try not to have a cigarette today. In the evening, however start to focus your thoughts on the next day. Eat a light meal: a salad, a bowl of vegetable soup, fruit salad or light yogurt. In a blender, mix one tablespoon of powdered psyllium with 10fl oz/280ml water. Alternatively, take some psyllium powder capsules according to the manufacturer's instruction. Have a warm bath with six drops of one of the following essential oils added to it. Then have an early night. Choose from: Cedarwood Chamomile Juniper Oilbaum Rose You Mono Diet Day 7 AM Wake up slowly and just lie there and enjoy the fact that you don't have to get out of bed. Drink a glass of hot water and lemon. Give yourself an invigorating dry skin brush to slough off millions of dead skin cells which clog your pores, blocking the elimination of toxins. Work on dry skin before you have your bath or shower. Use long, sweeping movements to brush your legs, arms, trunk and back, always brushing towards your heart. 8 AM Open your bedroom window to allow the air to circulate. If you know any yoga exercises, practice a few. alternatively, do some gentle stretches to encourage the elimination of wastes. 9 AM Prepare your breakfast. Remember to wash the fruit or vegetables thoroughly to remove any pesticide residue. Top, tail and peel any non-organic carrots; remove the outer leaves of non-organic cabbages. Chew every mouthful well to aid the digestive process. Follow with anti-oxidant supplements containing the recommended daily allowance of vitamins A (betacarotene), C and E. 11 AM Mid-morning mini-meal 12 NOON Relax, read, listen to music or have a nap 1 PM Lunchtime mine-meal. 2 PM Exercise - change into loose jogging pants and some comfortable training shoes and get out for some fresh air. Walk briskly for at least half an hour. 4 PM Mid-afternoon mini-meal 4:30 PM Have a massage. If you haven't been able to book one or find someone who'll treat you to one, simple relax or take a nap. 6 PM Evening mini-meal 7:30 PM Relax and read a book or watch a film 8:30 - 9 PM Have a hydrotherapy bath with Epsom salts. Add between 8oz/225g and 1lb/450g of Epson salts and 4oz/100g of sea salt to a hot bath. Soak for about 20 minutes, topping up with water as needed. Afterwards, quickly pat yourself dry and go to bed. Note: don't have Epson salts if you have eczema or high blood pressure. The next morning, rinse your skin and, if it needs, moisturize with a natural, unscented body lotion. Finally, flush out your system with simple, cleansing foods.
On New Year's Day 2007, nearly half of all Americans made a resolution to lose weight. If you are serious about losing weight. If you are serious about losing weight, a commitment to eating better is only a start on the journey to weight loss. Here are some other suggestions to help you along the way. · Try out new foods Many people go to the grocery store every week or so picking up the same old family favorites. They rarely consider new foods for meals. Experimenting with new foods can expand your nutritional benefits. Eating a variety of foods can ensure you of getting the proper amounts of vitamins and minerals. You can do this by sampling one new ingredient each month. When you eat out can do the same when eating out. If you like what you try when you are dining out you can add it to your grocery list. · Keep a food record To fix your diet you first have to determine where it is broke. A good way to do this is by keeping a food journal. For a week record everything you eat, when you eat, and how it made you feel after you ate it. By analyzing your eating routines you can discover both you good and bad eating habits as well as where you are getting those high calories that sabotage weight loss. · Cook dinner more frequently When dinnertime comes around after a busy day it is very tempting to go to a drive through or call for food to be delivered. When you make your own dinner you are in control of the ingredients and calories that go in along with portion size. Two secret weapons can help you in this endeavor. The electric slow cooker and a cook ahead strategy. Using the slow cooker, the night before you can gather and refrigerate ingredients. Then the next morning put the ingredients in the slow cooker, turn it on, and when you come back home enjoy a home cooked meal. Another way is to cook ahead on the weekend or another designated day. You can assemble casseroles a day or two ahead and then throw it in the oven on your busy evening for a great healthy meal. · Remove the evils of temptation When you are trying to establish a healthy eating lifestyle, it is better to remove temptation than trying to resist it. So, take out all the chips, cookies, and other things that are unhealthy that you cannot resist. When you are dining out it is a whole other ballgame. In this situation, you will have to resist temptation. When you are home and temptation raises it is ugly head it is good to have healthy snacks available. Sliced fruits and vegetables can be dipped in yogurt or light dressing for a great snack. · Eat more whole grains Whole grains are good because they may help protect you against several chronic diseases, such as cardiovascular disease, stroke, type 2 diabetes and certain types of cancers. Consuming whole grains can also lower high cholesterol. They also will help you feel full longer. You should add five extra portions of whole grains to your diet each week. Use whole wheat bread instead of white, whole grain pastas in place of refined ones, and brown rice to replace white rice. · Eat breakfast every day There is a valid reason breakfast is called the most important meal of the day. Many studies show that adults who eat breakfast are more alert and tend to eat less during the day. You can use the advanced meal placement again to ensure you have time for breakfast. If a bowl of cereal leaves you feeling empty, you can toast a whole grain waffle, or scramble an egg and serve it on a tortilla to make a breakfast tostada. · Set obtainable goals You should know your weight and body mass index (a ratio of your weight to height), and keep track by weighing yourself no more than once a week. Your weight loss goal should be realistic. A loss of around 5 percent to 10 percent of your starting weight is considered by health professionals to be a realistic goal. Your aim should be to lose 1 to 2 pounds per week. Research has shown at this rate you are more likely to keep the weight off. A loss of one pound a week requires that you cut out 3,500 calories a week or 500 calories a day. Therefore, the only safe way to lose weight is to take in fewer calories than you burn. For the best results in weight, loss you must combine increased physical activity with a reduced calorie diet. As always, consult your family physician before starting any weight loss program.
It's still a battle, but it's getting easier.
You should have seen me in my mother's kitchen the other night when I stopped by for dinner. The pepper jack cheese was sitting there, in a bowl, grated, and taunting me. A bowl of cheese has become my weakness. Why? Because I have been depriving myself of everything dairy for the past month! So I nibbled. Sue me. BUT - something amazing happened over the weekend that I just had to share. Upon starting my journey in late May, early June of this year ( http://bit.ly/aQOnJO ) I had weighed myself obsessively. Every scale I came in contact with, I weighed myself. At home I had a digital scale, and a normal everyday $5 scale from Walgreens. At my mother's I had my sister's digital scale to use and at the in-law's I had a digital scale and an old school one. For the longest time I was only dropping 3-5 lbs here and there, gaining it back, losing it again, etc etc.... Every Monday was my "restart day". "Ok Amy, seriously, get on track this week." The eating wasn't so much my problem. I was spacing my meals out, eating tons of veggies and fruit, and trying to stick to my routine. Sure, yes, of course...let's throw the beer in there, because what other 28 yr old do you know when they get a break from their kids doesn't have a beer? Thank you. My problem was finding time to work out, exercise, get any kind of movement in. I took my son for "walks" which are really runs because I have to jog to keep up with him. And this little sucker lasts about a good mile, and then we get to "walk". So needless to say my cardio was come and go, absolutely no weight or strength training was occurring except for the occasional leg lifts and crunches I would do before bed, IF I remembered. Combine this with 2 vacations, 2 weeks apart filled with eating out, chips and dips and of course complete break from routine. So when June was coming to an end I was prepared to have July 1st as my "restart day" until I remembered the scales. I had
been avoiding them because the constant disappointment was crushing me. Especially when the scale at the doctor solidified what I had already feared: That I was back at square one. So here I was, back at the in-laws, dog-sitting for the weekend and as I walked into the bathroom I saw the shiny new digital scale. I stared for awhile. Then decided what they hay and jumped on. "FOR REAL?!" I screamed out loud. I quickly ran and grabbed my son who had recently been to the doctor so I knew exactly how much he weighed. When I put him on the scale it confirmed his weight. "Ok, so the thing works" I thought. I then called my mother-in-law, "Your scale is accurate right?" to which she replied, "Sure is!" So I ran back to the bathroom to get on one more time to see the results. This beautiful piece of equipment just told me that I had lost 9 lbs since my first weigh in. SUCCESS!!! Not my goal weight, but what I have been doing has been working!! So back at my mother's house I jumped on my sister's digital scale and it told me the same thing! I jumped on a regular old basic scale and it confirmed it! I have never been so excited. Diet and any exercise will work! Wow, amazing concept, when you fill your body with good foods and get off your ass, you just might lose it! So this is what happened with me cheating, obviously. Imagine how much weight I could drop if I did my cardio everyday and finally showed up to that yoga class? So now that I got my metabolism going, I need to crank it up a notch and build muscle to continue burning fat. Especially that handful of grated pepper jack cheese I snuck from the bowl J So hopefully by my next report, another 9-10 lbs will have fallen off and I can then become that obnoxious person who glares at you as you down your fast food burger. Well I'm probably obnoxious now, but oh well. So take it from me! Just put good food in your body, get off the couch and MOVE! You don't need energy drinks, or diet pills, or starve yourself or buy into gimmicks and scams. Take what nature gave you - fruits, veggies, protein - get your heart pump'n and drink TONS of water. You will feel better and look better to!
direct extension of its inhabitants. During a detox, you'll be looking to recharge your energy levels. Being surrounded by piles of old papers, magazines, clothes and anything else that will remind you of the chores you still have to do, will detract from your ability to relax. Also begin by letting your stocks of "naughty" foods dwindle so that you can fill your fridge with healthy stuff ready for your detox. The week before Decide on whether you are going to follow a vegetable or fruit mono diet. Start cutting down or cutting out on caffeine (tea, coffee, colas), alcohol, sugar, red meat, milk, eggs and other animal products. If you take supplements, cut these out too. If you smoke, mentally gear yourself up for a day without cigarettes. These preparatory steps will easy you into the detox and make your mono diet easier to handle. Gather everything you will need for the day: Essential oils to fragrance your room and in the bath Candles to provide relaxing light Gather together your favorites CDs (choose relaxing music rather than anything with a heavy dance or techno beat) Books and magazines Dry skin brush or loofah Five pints/three liters of bottles still mineral water or a new filter for your jug Caffeine-free herb and fruit teas Psyllium seed (not husk) powder or capsule Towards the end of the week, buy 2-3lb of one of the following fruit or vegetables-ideally organic: Apples Pears Grapes Papaya Carrots Cabbage Celery Cucumber The day before If you haven't already done so, cut out tea, coffee, alcohol and soft drinks. Drinks bottled or filtered water and/or herb teas. If you smoke, try not to have a cigarette today. In the evening, however start to focus your thoughts on the next day. Eat a light meal: a salad, a bowl of vegetable soup, fruit salad or light yogurt. In a blender, mix one tablespoon of powdered psyllium with 10fl oz/280ml water. Alternatively, take some psyllium powder capsules according to the manufacturer's instruction. Have a warm bath with six drops of one of the following essential oils added to it. Then have an early night. Choose from: Cedarwood Chamomile Juniper Oilbaum Rose You Mono Diet Day 7 AM Wake up slowly and just lie there and enjoy the fact that you don't have to get out of bed. Drink a glass of hot water and lemon. Give yourself an invigorating dry skin brush to slough off millions of dead skin cells which clog your pores, blocking the elimination of toxins. Work on dry skin before you have your bath or shower. Use long, sweeping movements to brush your legs, arms, trunk and back, always brushing towards your heart. 8 AM Open your bedroom window to allow the air to circulate. If you know any yoga exercises, practice a few. alternatively, do some gentle stretches to encourage the elimination of wastes. 9 AM Prepare your breakfast. Remember to wash the fruit or vegetables thoroughly to remove any pesticide residue. Top, tail and peel any non-organic carrots; remove the outer leaves of non-organic cabbages. Chew every mouthful well to aid the digestive process. Follow with anti-oxidant supplements containing the recommended daily allowance of vitamins A (betacarotene), C and E. 11 AM Mid-morning mini-meal 12 NOON Relax, read, listen to music or have a nap 1 PM Lunchtime mine-meal. 2 PM Exercise - change into loose jogging pants and some comfortable training shoes and get out for some fresh air. Walk briskly for at least half an hour. 4 PM Mid-afternoon mini-meal 4:30 PM Have a massage. If you haven't been able to book one or find someone who'll treat you to one, simple relax or take a nap. 6 PM Evening mini-meal 7:30 PM Relax and read a book or watch a film 8:30 - 9 PM Have a hydrotherapy bath with Epsom salts. Add between 8oz/225g and 1lb/450g of Epson salts and 4oz/100g of sea salt to a hot bath. Soak for about 20 minutes, topping up with water as needed. Afterwards, quickly pat yourself dry and go to bed. Note: don't have Epson salts if you have eczema or high blood pressure. The next morning, rinse your skin and, if it needs, moisturize with a natural, unscented body lotion. Finally, flush out your system with simple, cleansing foods.
On New Year's Day 2007, nearly half of all Americans made a resolution to lose weight. If you are serious about losing weight. If you are serious about losing weight, a commitment to eating better is only a start on the journey to weight loss. Here are some other suggestions to help you along the way. · Try out new foods Many people go to the grocery store every week or so picking up the same old family favorites. They rarely consider new foods for meals. Experimenting with new foods can expand your nutritional benefits. Eating a variety of foods can ensure you of getting the proper amounts of vitamins and minerals. You can do this by sampling one new ingredient each month. When you eat out can do the same when eating out. If you like what you try when you are dining out you can add it to your grocery list. · Keep a food record To fix your diet you first have to determine where it is broke. A good way to do this is by keeping a food journal. For a week record everything you eat, when you eat, and how it made you feel after you ate it. By analyzing your eating routines you can discover both you good and bad eating habits as well as where you are getting those high calories that sabotage weight loss. · Cook dinner more frequently When dinnertime comes around after a busy day it is very tempting to go to a drive through or call for food to be delivered. When you make your own dinner you are in control of the ingredients and calories that go in along with portion size. Two secret weapons can help you in this endeavor. The electric slow cooker and a cook ahead strategy. Using the slow cooker, the night before you can gather and refrigerate ingredients. Then the next morning put the ingredients in the slow cooker, turn it on, and when you come back home enjoy a home cooked meal. Another way is to cook ahead on the weekend or another designated day. You can assemble casseroles a day or two ahead and then throw it in the oven on your busy evening for a great healthy meal. · Remove the evils of temptation When you are trying to establish a healthy eating lifestyle, it is better to remove temptation than trying to resist it. So, take out all the chips, cookies, and other things that are unhealthy that you cannot resist. When you are dining out it is a whole other ballgame. In this situation, you will have to resist temptation. When you are home and temptation raises it is ugly head it is good to have healthy snacks available. Sliced fruits and vegetables can be dipped in yogurt or light dressing for a great snack. · Eat more whole grains Whole grains are good because they may help protect you against several chronic diseases, such as cardiovascular disease, stroke, type 2 diabetes and certain types of cancers. Consuming whole grains can also lower high cholesterol. They also will help you feel full longer. You should add five extra portions of whole grains to your diet each week. Use whole wheat bread instead of white, whole grain pastas in place of refined ones, and brown rice to replace white rice. · Eat breakfast every day There is a valid reason breakfast is called the most important meal of the day. Many studies show that adults who eat breakfast are more alert and tend to eat less during the day. You can use the advanced meal placement again to ensure you have time for breakfast. If a bowl of cereal leaves you feeling empty, you can toast a whole grain waffle, or scramble an egg and serve it on a tortilla to make a breakfast tostada. · Set obtainable goals You should know your weight and body mass index (a ratio of your weight to height), and keep track by weighing yourself no more than once a week. Your weight loss goal should be realistic. A loss of around 5 percent to 10 percent of your starting weight is considered by health professionals to be a realistic goal. Your aim should be to lose 1 to 2 pounds per week. Research has shown at this rate you are more likely to keep the weight off. A loss of one pound a week requires that you cut out 3,500 calories a week or 500 calories a day. Therefore, the only safe way to lose weight is to take in fewer calories than you burn. For the best results in weight, loss you must combine increased physical activity with a reduced calorie diet. As always, consult your family physician before starting any weight loss program.
It's still a battle, but it's getting easier.
You should have seen me in my mother's kitchen the other night when I stopped by for dinner. The pepper jack cheese was sitting there, in a bowl, grated, and taunting me. A bowl of cheese has become my weakness. Why? Because I have been depriving myself of everything dairy for the past month! So I nibbled. Sue me. BUT - something amazing happened over the weekend that I just had to share. Upon starting my journey in late May, early June of this year ( http://bit.ly/aQOnJO ) I had weighed myself obsessively. Every scale I came in contact with, I weighed myself. At home I had a digital scale, and a normal everyday $5 scale from Walgreens. At my mother's I had my sister's digital scale to use and at the in-law's I had a digital scale and an old school one. For the longest time I was only dropping 3-5 lbs here and there, gaining it back, losing it again, etc etc.... Every Monday was my "restart day". "Ok Amy, seriously, get on track this week." The eating wasn't so much my problem. I was spacing my meals out, eating tons of veggies and fruit, and trying to stick to my routine. Sure, yes, of course...let's throw the beer in there, because what other 28 yr old do you know when they get a break from their kids doesn't have a beer? Thank you. My problem was finding time to work out, exercise, get any kind of movement in. I took my son for "walks" which are really runs because I have to jog to keep up with him. And this little sucker lasts about a good mile, and then we get to "walk". So needless to say my cardio was come and go, absolutely no weight or strength training was occurring except for the occasional leg lifts and crunches I would do before bed, IF I remembered. Combine this with 2 vacations, 2 weeks apart filled with eating out, chips and dips and of course complete break from routine. So when June was coming to an end I was prepared to have July 1st as my "restart day" until I remembered the scales. I had
been avoiding them because the constant disappointment was crushing me. Especially when the scale at the doctor solidified what I had already feared: That I was back at square one. So here I was, back at the in-laws, dog-sitting for the weekend and as I walked into the bathroom I saw the shiny new digital scale. I stared for awhile. Then decided what they hay and jumped on. "FOR REAL?!" I screamed out loud. I quickly ran and grabbed my son who had recently been to the doctor so I knew exactly how much he weighed. When I put him on the scale it confirmed his weight. "Ok, so the thing works" I thought. I then called my mother-in-law, "Your scale is accurate right?" to which she replied, "Sure is!" So I ran back to the bathroom to get on one more time to see the results. This beautiful piece of equipment just told me that I had lost 9 lbs since my first weigh in. SUCCESS!!! Not my goal weight, but what I have been doing has been working!! So back at my mother's house I jumped on my sister's digital scale and it told me the same thing! I jumped on a regular old basic scale and it confirmed it! I have never been so excited. Diet and any exercise will work! Wow, amazing concept, when you fill your body with good foods and get off your ass, you just might lose it! So this is what happened with me cheating, obviously. Imagine how much weight I could drop if I did my cardio everyday and finally showed up to that yoga class? So now that I got my metabolism going, I need to crank it up a notch and build muscle to continue burning fat. Especially that handful of grated pepper jack cheese I snuck from the bowl J So hopefully by my next report, another 9-10 lbs will have fallen off and I can then become that obnoxious person who glares at you as you down your fast food burger. Well I'm probably obnoxious now, but oh well. So take it from me! Just put good food in your body, get off the couch and MOVE! You don't need energy drinks, or diet pills, or starve yourself or buy into gimmicks and scams. Take what nature gave you - fruits, veggies, protein - get your heart pump'n and drink TONS of water. You will feel better and look better to!