"OKAY" FOODS::

-apples((Serving Size: 1 medium (2" 3/4 long)(182g); Calories: 95, Total Fat: 0.3g, Carbs: 25.1g, Protein: 0.5g))

-apricots((Serving Size: 1 apricot (35g); Calories: 17, Total Fat: 0.1g, Carbs: 3.9g, Protein: 0.5g ))

-artichokes((Serving Size: 1 artichoke, medium (128.0 g); Calories: 60, Total Fat: 0.2g, Carbs: 13.5g, Protein: 4.19g))

-asparagus((Serving Size: 10 stalks/1 cup (134 grams); Calories: 27, Total Fat: 0.2g, Carbs: 5.2g, Protein: 2.95g))

-beet greens((Serving Size: 1 cup (38.0 g); Calories: 8, Total Fat: 0g, Carbs: 1.6g, Protein: 0.84g))

-beets((Serving Size: 1/2 cup slices (3 oz.); Calories: 37, Total Fat: 0.2g, Carbs: 8.5g, Protein: 1.43g))

-blackberries((Serving Size: 1 cup; Calories: 70, Total Fat: .5g, Carbs: 18g, Protein: 1g))

-blueberries((Serving Size: 1 cup (148 g); Calories: 84, Total Fat: .5g, Carbs: 21.4g, Protein: 1.1g))

-broccoli((Serving Size: 1 cup (91g); Calories: 30, Total Fat: 0.6g, Carbs: 12g, Protein: 5.2g))

-brussel sprouts((Serving Size: 3 oz (85g); Calories: 45, Total Fat: 0g, Carbs: 8g, Protein: 3g))

-cabbage((Serving Size: 1 cup, chopped (89 grams); Calories: 21, Total Fat: 0g, Carbs: 5g, Protein: 1g))

-cantaloupe((Serving Size: 1 cup (160g); Calories: 54, Total Fat: .03g, Carbs: 13.1g, Protein: 1.3g))

-carrots((Serving Size: 1 cup, chopped (128.0 g), 12 baby carrots; Calories: 35, Total Fat: 0.3g, Carbs: 9g, Protein: 1g))

-cauliflower((Serving Size: 1 cup (100g); Calories: 25, Total Fat: 0.1g, Carbs: 5.3g, Protein: 2g))

-celery((Serving Size: 1 Large Stalk (11) - 2 stalks is about 1 cup; Calories: 10, Total Fat: 0g, Carbs: 2g, Protein: 0g))

-cherries((Serving Size: 17 cherries; Calories: 73, Total Fat: .2g, Carbs: 18.5g, Protein: 1.2g))

-chinese cabbage((Serving Size: 1 Cup 119g; Calories: 17, Total Fat: .2g, Carbs: 2.9g, Protein: 1.8g))

-chives((Serving Size: 1 tbsp chopped (3.0 g); Calories: 1, Total Fat: 0g, Carbs: 0.1g, Protein: 0.1g))

-corn((Serving Size: 1/2cup; Calories: 80, Total Fat: 1.2g, Carbs: 41.2g, Protein: 5.29g))

-cranberries((Serving Size: 1/2 Cup (55g); Calories: 30, Total Fat: 0g, Carbs: 7g, Protein: 0g))

-cucumbers((Serving Size: 1 cucumber (8-1/4") (301g); Calories: 45, Total Fat: 0.3g, Carbs: 10.9g, Protein: 2.0g))

-eggplant((Serving Size: 1 cup, cubes (82.0 g); Calories: 20, Total Fat: 0.2g, Carbs: 4.7g, Protein: 0.83g))

-garlic((Serving Size: 3 cloves (9g); Calories: 13, Total Fat: .04g, Carbs: 2.98g, Protein: .57g))

-grapefruit((Serving Size: Whole grapefruit; Calories: 55, Total Fat: 0g, Carbs: 13g, Protein: 1g))

-grapes((Serving Size: 1 Cup / 151g / about 30 grapes; Calories: 104, Total Fat: 0.2g, Carbs: 27g, Protein: 1.1g))

-green beans((Serving Size: 1 cup; Calories: 34, Total Fat: .1g, Carbs: 7.9g, Protein: 2g))
-honeydew((Serving Size: 1 cup; Calories: 61, Total Fat: .2g, Carbs: 15.5g, Protein: .9g))

-huckleberries((Serving Size: 100 grams; Calories: 37, Total Fat: 0.1g, Carbs: 8.7g, Protein: 0.4g))

-leeks((Serving Size: 1 cup / 130g; Calories: 54, Total Fat: 0.27g, Carbs: 12.6g, Protein: 1.33g))

-lemons((Serving Size: 1 cup, sections (212.0 g); Calories: 61, Total Fat: 0.6g, Carbs: 19.8g, Protein: 2.33g))

-lettuce((Serving Size: 2 cups; Calories: 15, Total Fat: 0g, Carbs: 0g, Protein:0))

-limes((Serving Size: 1 fruit (2 dia) (67.0 g); Calories: 15, Total Fat: 0g, Carbs: 5.6g, Protein: 0.47g))

-mangoes((Serving Size: 1 fruit no skin or seeds; Calories: 135, Total Fat: .6, Carbs: 35.2g, Protein: 1.1g))

-mushrooms((Serving Size: 1 cup, pieces or slices (70.0 g); Calories: 15, Total Fat: 0.2g, Carbs: 2.3g, Protein: 2.18g))

-nectarines((Serving Size: 1 small (2-1/3" dia) (129 g); Calories: 57, Total Fat: 0, Carbs: 15g, Protein: 1g))

-onions((Serving Size: 1/2 cup (154g); Calories: 67, Total Fat: 0.1g, Carbs: 14.94g, Protein: 1.76g))

-oranges((Serving Size: 1 med; Calories: 82, Total Fat: ?g, Carbs: ?g, Protein:))

-papaya((Serving Size: 1 cup (140 grams); Calories: 55, Total Fat: , Carbs: 13.73g, Protein: .85g))

-peach((Serving Size: 1 peach (170g); Calories: 66, Total Fat: 0.42g, Carbs: 16.22g, Protein: 1.55g))

-pears((Serving Size: 1 small pear; Calories: 75, Total Fat: 1g, Carbs: 25g, Protein: .5g))

-peas((Serving Size: 4 oz; Calories: 60, Total Fat: 0g, Carbs: 13g, Protein: 3g))

-peppers((Serving Size: 1/2 cup chopped; Calories: 13, Total Fat: 0.1g, Carbs: 3g, Protein: 0.4g))

-pineapple((Serving Size: 1 cup, chunks (155g); Calories: 74, Total Fat: 0.2g, Carbs: 19.58g, Protein: 0.98g))

-pomegranates((Serving Size: 1 pomegranate (3-3/8 dia) (154.0 g); Calories: 105, Total Fat: 0.5g, Carbs: 26.4g, Protein: 1.46g))

-raspberries((Serving Size: 1 cup (123g); Calories: 64, Total Fat: .8g, Carbs: 14.7g, Protein: 1.5g))

-red cabbage((Serving Size: 1 Cup, Chopped (89 grams); Calories: 27, Total Fat: 0g, Carbs: 7g, Protein: 1g))

-spinach((Serving Size: 1 cup (30g); Calories: 7, Total Fat: 0.1g, Carbs: 1.1g, Protein: 0.9g))

-squash((Serving Size: 1 cup, sliced; Calories: 25, Total Fat: 0.3g, Carbs: 5.3g, Protein: 1g))

-strawberries((Serving Size: 1 large ( 18g ); Calories: 6, Total Fat: 0g, Carbs: 1g, Protein: 0g))

-string beans((Serving Size: 1 cup (125.0g); Calories: 44, Total Fat: 0.4g, Carbs: 9.9g, Protein: 2.4g))

-tangerines((Serving Size: 1 tangerine/mandarin orange (50.0 g); Calories: 44, Total Fat: 0g, Carbs: 11g, Protein: 1g))

-tomato((Serving Size: 1 tomato; Calories: 25, Total Fat: .2g, Carbs: 1g, Protein: .9g))

-turnips((Serving Size: 1 cup, cubes (130.0 g); Calories: 36, Total Fat: 0.1g, Carbs: 8.4g, Protein: 1.17g))

-avacado((Serving Size: 1 medium avocado (30g/1oz); Calories: 250, Total Fat: 22.5g, Carbs: 15g, Protein: 5g))

-watercress((Serving Size: 1 cup, chopped (34.0 g); Calories: 4, Total Fat: 0g, Carbs: 0.4g, Protein: 0.78g))

-watermelon((Serving Size: 1 cup; Calories: 46, Total Fat: .2g, Carbs: 11.5g, Protein: .9g))

-Organic, all natural, low cal bread((Serving Size: 2 Oz (2 Slices); Calories: 140, Total Fat: 2.5g, Carbs: 27g, Protein: 5g ))

-light silk soy milk((Serving Size: 1 cup; Calories: 70, Total Fat: 2g, Carbs: 8g, Protein: 6g))

-Black Beans((Serving Size: 1/2 c; Calories: 140, Total Fat: 1g, Carbs: 25g, Protein: 7g))

-Bananas((Serving Size: 1 small (101g) (6" to 6-7/8" Long); Calories: 90, Total Fat: 0g, Carbs: 23g, Protein: 1g))

-Black Pepper((Serving Size: 1 tbsp (6.4 g); Calories: 16, Total Fat: 0.2g, Carbs: 4.1g, Protein: 0.7g))

-Red Potatos((Serving Size: 1 potato; Calories: 45, Total Fat: 0, Carbs: 10, Protein:))

-Fat free Italian Dressing((Serving Size: 2 tbsp; Calories: 10, Total Fat: 0g, Carbs: 3g, Protein: 0g))

-Halls sugar-free drops((Serving Size: 1 drop; Calories: 5, Total Fat: 0g, Carbs: 0g, Protein:0))

-Oatmeal((Serving Size: 1/2 cup; Calories: 150, Total Fat: 3g, Carbs: 27g, Protein: 5g))


DRINKS:[1 glass of water after every coffee]
-Coffee((Serving Size: 8 fl. oz.; Calories: 2, Total Fat: 0g, Carbs: 0, Protein: 0g))

-Green Tea((Serving Size: 100ml; Calories: 2, Total Fat: 0g, Carbs: 0.2g, Protein: 0.2g))

-Water((0 cal))


EXERCISE PLAN:

~Monday~
Morning:
-30 min. elliptical
-15 min. yoga
-15 min crunches
Night:
-20 push-ups
-Elliptical for 25 mins
-Walk for 10 mins

~Tuesday~
-30 min. elliptical
-15 min. yoga
-15 min crunches
Night:
-20 push-ups
-Elliptical for 25 mins
-Walk for 10 mins

~Wednesday~
-30 min. elliptical
-15 min. yoga
-15 min crunches
Night:
-20 push-ups
-Elliptical for 25 mins
-Walk for 10 mins

~Thursday~
-30 min. elliptical
-15 min. yoga
-15 min crunches
Night:
-20 push-ups
-Elliptical for 25 mins
-Walk for 10 mins

~Friday~
-30 min. elliptical
-15 min. yoga
-15 min crunches
Night:
-20 push-ups
-Elliptical for 50 mins
-Walk for 20 mins
-1hr crunches

~Saturday~
-Walk dogs 3x around house area.(3 mi)
-30 min. elliptical
-60 min. yoga
-30 min crunches
Night:
-20 push-ups
-Elliptical for 50 mins
-Walk for 25 mins
-Crunches 30 min

~Sunday~
-Walk dogs 3x around house area.(3 mi)
-30 min. elliptical
-60 min. yoga
-30 min crunches
Night:
-20 push-ups
-Elliptical for 50 mins
-Walk for 25 mins
-Crunches 30 min

~Monday~
-30 min. elliptical
-15 min. yoga
-15 min crunches
Night:
-20 push-ups
-Elliptical for 25 mins
-Walk for 10 mins


FASTING:
[[Fast if you hit above 120 until you go below.]]

-Water.--
We absolutely must drink water to survive, and it has zero calories, so there's no excuse to not drink it. As we typically get much of our water content from foods, when we reduce food intake we begin to dehydrate ourselves, which is dangerous. Also, cold water chills the body and may raise metabolism to get warm again.

-Vitamins and minerals.-We must have these, too, to survive and so again there's no reason not to take atleast a daily multivitamin (which may help reduce some cravings aswell). Vitamins are vital in keeping our bodies functioning and our skin, hair, teeth nice. Particularly be aware of electrolytes(potassium, magnesium, salt, along w/ water balance) and calcium.

--Protein.--
Protein is necessary, particularly if youre exercising. It maintains and repairs our muscles, including heart muscle, which is (last I heard) kind of a requisite for continued survival.

--Caffeine.--
While caffeine can be an appetite supressant and can increase your metabolism, it will also act as a diuretic. Drink a glass of water for each cup of tea, coffee, or diet soda you have. Again, dehydration is a potentially serious problem.

--Get plenty of sleep.-- Steal naps whenever you can and rest when you need to rest. Sleep deprivation increases appetit and makes you age faster.

--Short-Term Fasting--
In general, fasts should be conducted for no longer than 28 days, with most fasts 21 days or less. Long fats (for more than 42 days), are both unnecessary, and potentially dangeroud. A prolonged fast, for more than 2-3 months, is called Starvation! Although most of the 'miraculous' benefits of fasting do result from 3-5 days or more but 7-14 days, that's "healing". Although days 1-7 are quite benefitial to be sure, days 7-14 are truly tremendous, with the benefits from days 14-21 becoming extreme. Days 21-28 are nothing than a complete regeneration of the body. Literally erasing years of aging. (Where the true "Miracles of fasting" take place).

--Medium-Term Fasting--
Medium fasts (Between 28-42 days), although certainly possible, and frequently performed by dedicated fasters. The benefits of a 35 day fast are absolutely astonishing!

--Fasting and Ketone Bodies--
After the third day of a fast, the body begins to make ketone bodies in the liver (Enters ketosis). In the absence of food (Energy), Ketone bodies are produced by the body as an alternate energy source. Normally, ketone levels in the blood are less than 0.2mm. After several days of fasting they approach 3.0mm, and steadily rise thereafter. Importantly, never eat, even an extremely small amount of food during a fast. This will quickly shift the body out of ketosis, back to its normal metabolism of glucose (food), decreasing ketone bodies, decreasing growth hormone and increasing hunger.

--Fasting and Hunger Levels--
The only challenge to fasting, and a challenge for many it is, is completing the first 1-5 days. During days 1-5 hunger levels can flucuate from average, to well above average many actually experience their greatest hunger on day 3 (Just prior to ketosis, when both blood sugar, and ketone body levels, are lowest). After day 3, hunger levels noticeably decrease. After day 5, hunger levels, and the "desire" for food in general (So strong initially), dramatically decrease. After day 10, hunger levels, for the most part, are non-existent.

--Fasting and Energy Levels--
During days 1-5, energy levels can flucuate from average to well below average (Feeling light headed, at times, is not uncommon). During days 5-10, energy levels very noticeably improve after day 10, with sharply elevated levels of both growth hormone, and ketone bodies, energy levels are tremendous, as is mental clarity.

--Fasting and Weight Loss--
Expect (in general) to lose 1 pound each day of fasting!

-Fasting and Starvation-
Contrary to what many people believe, fasting is not starvation. During the fast, the body is breaking down the non-essential tissue (Fat) for energy. While conserving essential tissue. Starvation, is the point where the body has used up all of its non-essential tissues (Reserves) ,and begins to break down its own essential tissues. This point (The point of starvation), even for the average individual (Of normal weight), takes quite some time to reach (Some 42 days or more).

--Fasting and severely restrictive diets--
Prolonged, severely restrictive diets are extremely unhealthy, in many cases, even life threatening. Unlike fasting, the body never completely enters ketosis (A fundamental process in sparing essential tissue from breaking down). The result, severely restrictive diets cause the body to lose a much greater percentage of lean body tissue (Essential tissue) than a complete fast. Over time (Once body reserves become dangerously low), lean body tissue (Essential tissue) eventually become used as an energy source. Prolonged, severely restrictive diets, are essentially just a slow form of starvation.

--Fasting and Calorie Restriction--
Calorie restricted (10-30%) diets are extremely healthy. Unlike severly restricted diets, the bodies energy (Food) needs are restricted just enough to result in sharply elevated levels of growth hormone, while eliminating the need to break down essential tissues.

--Recommended Fasting Schedule--
Definitely include short-term fasting (1-28 days) into your schedule. Your body will begin to literally "grow younger" before your eyes, especially, after day 10.

--Discipline and Determination--
Suppressing hunger:: (During days 1-5), one of life's greatest drives, is not easy for most! Eliminating food (During the fasting period), one of life's greatest pleasures, is not easy for most! However, those that have the discipline, and determination, will have tremendous to extreme healthy benefits awaiting them!

--No Pain, No Gain--
With the exceptions of days 1-5, particulary day 3, fasting is not nearly as difficult as one might imagine (In fact, after day 10, quite pleasurable). Remember too, exercise (Discussed next), also associated with some degree of self sacrifice to promote health, pales in comparison to fasting in terms of health benefits. In fact, one could perform 1-3 annual (14-28) fasts, or calorie restrict (10-30%), never exercise again, and achieve a state of health that no form or amount of exercise could ever accomplish.

GOALS:
Height-5'6"
Weight-110
Chest-33.0 in.
Waist-24.3 in.
Hips-32 in.

((August 16th,2008))
Height-5'6"
Weight-145
Chest-32 in.
Waist-28 in.
Hips-36 in.

Current: ((August 20th, 2008))
Height-5'6"
Weight-138
Chest-32in.
Waist-30in. (wtf?)
Hips-35in.