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My 5 Minute Guide To Losing Weight, Fighting Heart Disease, Cancer, Stroke, Diabetes and Many Other Diseases with an Easy Menu Plan and Healthy Supplement Program


In Brief: We will avoid saturated fats in animal meats, dairy products and poly-unsaturated vegetable oils. We will cut out fructose and sweet, sugary foods, most cereal grains, roots and starchy vegetables. We will increase eating wild fish, free-range poultry and very lean grass-fed meats, with raw or lightly steamed vegetables and colorful fresh fruits. We will enjoy many beans, peas and legumes, and drink several glasses of green and herbal teas daily. We will add vitamins and diet supplements that are proven to increase our anti-inflammatory prostaglandins, increase anti-oxidants, improve our blood glucose and cholesterol control, and reduce insulin resistance -- leading to weight loss, reduced risk of major disease, improved vitality and health.

FIRST THINGS FIRST
We begin by listing the 10 Foods to Avoid. That may seem negative, but it is absolutely necessary. We must remove the bad foods from our diet, or we cannot reduce inflammation, reduce insulin resistance and lose weight. If we continue to eat the bad foods and merely add some of the good foods to our diet, we can actually make ourself sicker.

THE ACTION PLAN
So, first we stop eating the bad stuff that's been making us inflamed and insulin resistant. Then we eat the good stuff that will make us better. And, we add powerful vitamins and supplements to give our bodies what they need to use the foods we are eating, and to help us correct our body chemistry.

DOING THINGS THE EASY WAY
Actually, we begin the whole program ALL AT ONCE, not bit by bit. Why? Because it's the easy way, and the only way that actually works. If we try to do things a little at a time, our body chemistry does not change. It fights us. The reason most people do not change their health and lose weight is that they do not give themselves a chance. If you start right now, in only 10 to 12 hours, your system can be markedly different. You can end hunger pains, and you could stop craving sweets and fats. In only 3 or 4 days, you can notice big changes in your mood, your sleep patterns, and in the look and feel of your skin. In two weeks or so, you could notice obvious changes in your health. You can lose several pounds of real fat, and have enormous energy. You can look and feel good very soon, and you do not need to have cravings controlling your life and ruining your health. Sound good? It is. Your life can change quickly, but you have to give it a chance.

GIVE YOURSELF 12 HOURS
Follow the plan below for 12 hours. You should feel better. If you do, then give yourself another 3 days. By then you should feel and even look much better. In only 3 days, your skin should be moist and supple, and you should begin sleeping better and feeling the aches and pains caused by inflammation subside noticeably. You may not notice weight loss yet, but your body should be changing already. When you've gone only 3 days, only 72 hours, you will be able to commit to go through the next 2 weeks. And you're on the path to changing your life.

There is only a short list of things you have to do and not do, and it will be much easier than you ever dreamed possible. Now let's take a look at my easy-to-understand 5 Minute Guide to Weight Loss and Health:



The 10 Foods to Avoid

1. Avoid Fatty Meats -- All choice or prime cuts of meat, including most cuts of beef, veal pork, lamb, duck, goose, sausages, hamburger, hot-dogs, etc.

2. Avoid Most Cooking & Salad Oils -- Butter, all vegetable shortening, all margarines, all corn oils, safflower, peanut, canola, and other vegetable cooking and salad oils, except for extra virgin olive oils.

3. Avoid All Grain-Fed Meat or Farm Raised Fish -- Any grain-fed farm animals, including most beef, pork, lamb, duck, goose, farm-raised salmon, tilapia, trout, catfish, perch, etc. Wild fish are okay, but may contain high levels of mercury and other pollutants.

4. Avoid All Fried Foods & Foods Cooked at High Temperatures -- Hamburgers, chicken, shrimp, french fries, onion rings - anything deep fried or pan fried, barbecued, charbroiled or grilled.

5. Avoid All Dairy Products -- Milk, cheeses, yogurt, milk powders and other products containing cream, butter, buttermilk, including cottage cheese and low or non-fat milk products, etc.

6. Avoid All Whole Eggs -- Any eggs that include the yokes - includes fresh and powdered eggs and any foods containing whole eggs - egg whites are okay.

7. Avoid High Fructose Corn Syrup -- Read the label for corn syrup, fructose or HFCS - includes most soft drinks and sodas, candies and snacks sweetened with Corn Syrup, including many health food meal replacement bars and so-called diet drinks - any product containing fructose, except for Agave Nectar Syrup.

8. Avoid Sugars and Sweets -- Honey, table sugar sucrose, dextrose, molasses, all syrups and other sweeteners - avoid all artificial sweeteners and foods with them, containing aspartame, saccharin or sucralose - substitute preferred Agave Nectar Syrup or Stevia liquid or powders.

9. Avoid Simple Carbohydrates -- Potatoes, any kind of rice, all corn, tapioca and other puddings, all breads, most cereal grains, pastries, pies, cakes, all pastas such as macaroni, spaghetti, noodles, crackers, tortillas and dip-chips, etc. For a 52-page list that compares the "official" relative impact of different foods on your system, download the free International Table of Glycemic Index and Glycemic Load Values, 2002 PDF Requires Adobe Acrobat Reader.

10. Avoid Addictive Foods & Products -- No tobacco products including cigarettes, cigars, pipes, snuff, chewing tobacco, no alcohol drinks and products - including beer, wine and whisky or liquors, and of course no other recreational drugs, legal or not.

The 10 Foods to Eat

1. Enjoy Fresh Wild Fish -- Includes wild Alaskan salmon, mackerel, herring, cod, trout, catfish, sardines, and especially any of the fatty or oily kinds - choose fresh or frozen, not canned and never farm-raised. Buy fish that have been tested to have low levels of mercury and other pollutants if possible.

2. Enjoy Fresh Raw or Steamed Vegetables -- The more colorful are best, especially leaves, sprouts, shoots, stalks and stems, flowers and seeds, lightly steamed or fresh raw vegetables are preferred, frozen is okay if they have not been processed with additives - no sugars, salt, cheese or preservatives or sauces - minimize starchy or sweet root vegetables such as carrots, parsnips, turnips and beets.

3. Enjoy Whole Fresh Fruits -- No juices - the more colorful the better, including all berries, apples, pears, melons, citrus oranges, grapefruits, kiwi and similar mildly sweet fruits - minimize very sweet fruits like grapes, pineapple, figs, etc. Eat the entire fruit if possible, including the skin and usually the seeds - wash well before eating. Fruit skins and seeds are packed with vital vitamins, phyto-nutrients and powerful anti-oxidants that are not common inside the sweeter, starchy insides.

4. Enjoy Lean, Non-Grain-Fed Meats -- Wild or free range turkey, chicken, pheasant, quail, cornish hens, bison or buffalo, elk, venison, grass-fed beef and lamb - serve skinless and well trimmed of fat.

5. Enjoy Nuts and Seeds -- Flax seeds, almonds, walnuts, sesame seeds, pecans, pine nuts, hazelnuts, brazil-nuts, peanuts - except macadamia nuts - most fresh or dried nuts and seeds, without salt or added oils - if roasting, bake at lower temperatures for shorter periods.

6. Enjoy Herbs and Most Spices, Except Salt -- Ginger, cinnamon, turmeric, clove, anise, basil, oregano, rosemary, black and white peppers, nutmeg, paprika, red pepper, chile pepper, garlic, onion flakes - the list seems endless, but in general the more colorful, and the hotter or more spicy the flavors, the better they are for your health. Many spices like turmeric, ginger, cinnamon and oregano have proven to be medicinal in their effects and are often prescribed by natural physicians.)

7. Enjoy Beans, Peas and Legumes -- These high protein and high fiber foods are satisfying and healthy - including most beans and legumes - lentils, pinto and kidney beans, Garbanzo or chickpeas, green peas, green beans, chinese pea pods, sweet English peas, black eyed peas, lima beans, navy beans, and many other kinds of nutritious and delicious, healthy foods - note that rice or corn are grains, which are not on this list - also hominy is a corn product and not a bean or pea.

8. Enjoy Green and Brown Teas and Many Herbal Drinks -- Green tea should be taken several times a day by most people, since its health benefits seem endless - brown tea appears safe and reasonably helpful for many people, as do many herbal drinks such as camomile, spices like ginger, or herbal stimulants such as ginseng - use the caffeine-free types if possible, especially if you have heart disease or high blood pressure

9. Enjoy Extra Virgin Olive Oils -- They're highly flavorful and packed with anti-oxidants and healthy Omega-9 monounsaturated fatty acids. Use sparingly to cook lightly as in a saute. Use to stir-fry lightly in a Chinese Wok with added water. Drizzle over fresh salads with vinegar, herbs and spices. Draw a thin drizzle over vegetables for enhanced flavor and mouth feel. Buy only recently dated, extra virgin olive oil that is less than 3 months old, in dark colored glass bottles that are tightly sealed air-tight. Avoid clear bottles and soft plastic bottles. Olive oils should be kept refrigerated after the bottle is opened and should never be used after two months. Bottles should be dark amber, brown or black to keep out light. They should be kept tightly corked or closed with screw lids, not a loose fitting stopper, and they should NEVER be kept in a bottle with an open pouring spout. Allowing oils to sit at room temperature or be exposed to light and air can lead to oxidation and actually worsen your health, turning a health promoting food into an health degrading food.

10. Enjoy Agave Nectar Syrup or Stevia Sweetener -- These two sweeteners can be used safely by most people; added to drinks, desserts, protein shakes, teas, and other foods and drinks as desired. Artificial sweeteners are patented and are highly profitable for the patent owners. However, as inexpensive natural herb extracts, Stevia and Agave cannot be patented, so you may not have not seen them well advertised. Agave Syrup is made from a cactus usually grown in Mexico. Its juices taste sweet in your mouth, but the sugar it contains is a special kind of fructose called oligofructose. This is a simple fructose sugar bound into a kind of complex cellulose that is indigestible in our bodies. Even though the body cannot use this sugar, many of the beneficial bacteria in your gut can digest oligofructose. As a result, it is thought that replacing other sugars with Agave Nectar actually makes you healthier. Stevia is a South American herb known locally as "honey leaf". It is much sweeter than table sugar, and can be used in both cooking and in beverages. Only a drop or two can make your tea, diet shakes, or fresh sliced fruit desserts quite delicious. It has few if any side effects and is considered a safe and acceptable sugar substitute for both healthy people and also obese people. Stevia is often available in your local grocery food store in the diet foods or vitamin isles, but it is easier to find in health food stores.

The 6 Vitally Important Supplements

1. Pharmaceutical Grade Fish Oil: How Much? -- Research supports taking about 2-1/2 grams (2,500mg) of total EPA and DHA every day. To calculate how may capsules that takes, simply add the mg of EPA to the DHA shown on the label of your fish oil bottle, per capsule. Inexpensive fish oils like the Natrol or Nature's Way brands usually contain about 180mg EPA and 120mg DHA, totaling 300mg. You would need about 9 of those capsules to get at least 2,500mg daily of total EPA/DHA. Higher quality fish oils like Dr Sears' or Carlson Labs' brands may require only 4 or 5 capsules per day, but they are more expensive. Read the label of the fish oil you buy to see how many to take.

Fish Oil Health Benefits -- Fish Oil contains high amounts of two essential nutrients the body does not make very well for itself, EPA and DHA. These are extremely important, because they are converted into series-3 prostaglandins - PGE3. These PGE3's are powerful anti-inflammatory agents in your body. If these are not working for you, you develop chronic or persistent inflammation, which leads to major diseases. Chronic, low-level inflammation may progress into obesity, heart disease, cancer, diabetes and many other diseases. Some young or very healthy people, could possibly make EPA and DHA, if they ate enough Omega-3 oils from some plants such as Flax Seed, Perilla, Walnuts, and a few others. Of course, most people do not eat enough of those oils. But there is another problem... Scientists have recently discovered that a needed digestive enzyme to convert Omega-3 vegetable oils into EPA/DHA is deficient in many people. This genetic enzyme deficiency is now known to be due to an inherited poorly functioning gene that controls the body's ability to make the vital delta-6 desaturase - D6D digestive enzyme. So some people don't make enough D6D. And, for many if not most other Americans, the functionality of their existing D6D is chemically blocked by their diet or lifestyle factors; alcohol, smoking, pollution, exposure to chemicals, high fats in the diet, existing high levels of insulin, high chronic inflammation levels, and so on. This means most Americans may not be able to make enough EPA and DHA to maintain health, even if they ate the right vegetable oils (which they don't do anyway). The easy way to fix this problem is to change your diet, improve your lifestyle, and take fish oil supplements that already contain the EPA you need without requiring you to have lots of working D6D. When people add fish oil into a good diet, amazing things happen: They lose weight, lower their triglycerides, improve risks for cancers, heart disease and diabetes. Taking the proper amount of high quality fish oil every day may be the most important single thing you can do to improve your health.

2. GLA Gamma Linolenic Acid (from Borage Oil), with Sesame Seed Lignans -- The main active ingredient is GLA or Gamma Linolenic Acid. This is an Omega-6 oil that acts like an Omega-3 oil in many beneficial ways. In perfectly healthy people, the body converts some Omega-6 oils into GLA using the D6D enzyme discussed above under Fish Oil, then into DGLA and from there into PGE1 series-1 prostaglandins. Like the PGE3's from EPA in Fish Oil, these new PGE1's fight inflammation in your body. So, we want lots of PGE1, which means we need to get D6D to work for us, or we need to take GLA Borage Oil, which already has GLA without needing D6D. The plants will make our GLA for us if we take Borage Oil or another source of GLA. Like with Fish Oil above, if we take the needed nutrient we want, we don't have to worry so much about D6D delta-6 desaturase not working for us. GLA also requires a few more nutrients to be converted into PGE1, but those are more common in most people. We won't worry about them here. Sources: The best sources of GLA are Borage Oil, Black Currant Oil and Evening Primrose Oil. Borage Oil contains just a bit more GLA than does Black Currant Oil, and almost 2-1/2 times as much GLA as Evening Primrose Oil. How Much to Take? Take at least 2 large 1,200mg capsules of Borage Oil per day, one in the morning and evening. Ensure that each capsule contains at least 245mg of the GLA active ingredient. A small amount of Vitamin-E should also be listed on the label to prevent possible oxidation of the vital fatty acid ingredients during storage. Very sick, obese or people with high levels of C-Reactive Protein should consider taking up to double the regular daily dose of GLA.

3. Green Tea Drinks, and Green Tea Extracts -- Green teas contain extremely powerful phyto-nutrients that have been profoundly researched around the world for many years. This herb may be the most important single herbal supplement that you can add to your daily regimen. Green tea moderates blood glucose, and improves blood lipids and cholesterol significantly. Green tea suppresses inflammatory cytokines that are active in stimulating the growth of cancerous tumors. It also enables the return to normal rates of programmed cell death or turnover, so that cancerous growths can die normally instead of out-living YOU. Green tea is very helpful in reducing the growth of inflammation of the heart and circulatory system, so that the building of arterial plaques slow down. It is helpful in prevention of thrombosis, renal failure, influenza management, cirrhosis management, and in the detoxification of the liver after exposure to chemicals or radiation. Green tea should be taken throughout the day for maximum protective benefit. How Much per Day? Consider drinking 6 to 8 cups of fresh green tea. Use caffeine free types if you have heart disease or high blood pressure. If you want even more Green Tea benefits, you may wish to add 2 or 3 more concentrated and standardized Green Tea Extract capsules in your morning and evening supplementation program.

4. Magnesium -- Magnesium has been shown to be deficient in up to 80% of modern Americans. This deficiency is associated with many inflammatory and insulin resistant conditions and major diseases. They include diabetes, heart disease, hypertension, migraine and cluster headaches, and many more. Magnesium is especially important for glucose metabolism. If you are already deficient in magnesium and go on a calorie restricted diet, you are very likely to become extremely deficient in magnesium, which can make your insulin resistance much worse, which will increase your glucose and average insulin levels throughout the day. This will make it very, very difficult to lose weight. Dieters are strongly recommended to consider supplementing with magnesium. How Much per Day? Suggested doses total about 300mg to 500mg in divided doses, morning and evening. Bigger people or diabetics should consider the larger dose.

5. Soluble and Insoluble Fiber -- Fiber is powerfully associated with reductions in total cholesterol, since it is the only was your body has of disposing of cholesterol once it has been created. One of the most enjoyable ways to eat more fiber is to eat 2 apples or pears per day. They combine fiber with many other nutrients and taste great! Other good types of fiber to supplement include: Flax Seed Meal, Rice Bran, Orange Pulp and Peel, Grapefruit Pectin, Lemon Peel, Milk Thistle, Psylium Seed, Acacia, Oat Bran, Wheat Bran, and other seed and bran type fibers. How Much per Day? Research supports increasing your total intake of fiber to between 25 and 30 grams per day from all sources. You should take your fiber with the highest fatty meal of the day, but not with fish oil, borage oil GLA, or CLA (see below). You should take those supplements at least an hour before taking fiber.

6. CLA - Conjugated Linoleic Acid with Guarana and Sesame Seed Lignans -- When taken properly without other foods, CLA has been found to block the addition of new fats into existing adipose cells. Recent research has shown that people who took supplements of CLA were able to decrease the total fat or adipose tissue mass significantly (size of cells). However, when these people also supplemented with Guarana at the same time, the total number of fat cells actually decreased by up to 50%. This is an amazing result, and well worthy of your investment in adding a few extra pills to your daily regimen. How Much to Take per Day? Studied results were achieved with only 4-5 grams or capsules of the CLA with Guarana per day. Sesame Seed Lignans have been shown to help prevent the oxidation of CLA, whereas they simultaneously encourage oxidation or burning of fats in the liver. Sesame Lignans further enhance the effect of taking CLA and Guarana. NOTE: It is essential that CLA should be taken at mid-morning, on an empty stomach. If taken when there is food in the stomach, your digestive enzymes may break down the CLA into its basic parts before it can reach the intestines where it does its work. Look for a product with all 3 ingredients, or buy them separately and take them at the same time.




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Only YOU can do it.
Nobody else can do it for you.

But if I can do it, anyone can.
Start your new life right now
and good luck!


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*All information on Level1Diet.com is for educational purposes only. 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. Before changing your diet, or adding supplements to your diet, or beginning an exercise program, everyone should consult a qualified and licensed health practitioner; a physician, dietician or similar professional.



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Replace omega-6 vegetable oils with omega-9 olive oil... Eat oily fish like tuna, sardines, anchovy, salmon, herring... Beans, lentils, peas add fiber... Nine or more 3-ounce servings of fruits or vegetables per day...