ND results part 2

{{I did a cleanse in November with good results but saw no results this last time in June; of course I didn't stick to all the guidelines. So now my naturopath has some new information... And I haven't posted the original guidelines yet.}}

Since you are finding the cleanse frustrating let's change our approach slightly. The area that has room for greatest improvement is Exercise. As you know, output has to be greater than input for weight loss to occur... so keep up the biking but we are going to have to step it up a little bit more. I want you to sweat when you are working out... push yourself! You can do this!!!

Follow these simple dietary guidelines:
1. No eating after 8 p.m.

2. Only limit your intake of the following:
a. Bread
b. Pasta
c. Milk
d. Cheese

3. The following foods are allowed:
a. Yogurt (Bio Best and Liberty are good choices)
b. Cottage Cheese
c. Brown or Wild Rice
d. Rice / Soy / Nut Milk

4. Snack on vegetables
a. Cut up celery, cucumber, broccoli, etc.
b. Use hummus as a dip
c. Make 1/2 of your lunch and dinner portions vegetables

5. Only eat until you feel satisfied.. not full. Stop when you get this feeling and wrap up the rest of your food for a snack.

6. Water: Keep your intake around the 2 liter mark.

7. Make your own smoothies and fruit drinks; freeze & bring to work, yogurt, protein powder, fruit, ice, milk/juice, flax...

8. Try the following "weight friendly recipes"

Weight Loss Recipe # 1
1 cup of Basmati Rice or Brown Rice
Broccoli
Beets
Beet greens
Raw carrots

Eat these five (5) items as frequently as you like. These are low in calories yet filling. This provides a small amount of carbohydrates, which are essential for the brain, and causes the kidneys to excrete toxins from the body. A mono-diet of basmati rice cooked with lemon and turmeric, served with steamed vegetables will help you shed pounds and leave you healthy and glowing.

The Yogis' Weight Loss Recipe
Makes 4 Servings

4 or 5 zucchinis, unpeeled
4 celery stalks
1 cup parsley leaves
1 sprig of mint
Coarsely ground black pepper, to taste
1/4 cup non-fat cottage cheese per serving

Wash, dry and take ends off zucchinis and celery. Wash and dry parsley and mint. Steam zucchinis and celery for 15 minutes or until soft, then puree in a blender with parsley, mint and ground black pepper. Serve with non-fat cottage cheese.

Eat this no more than three (3) times per day. Besides helping to lose weight, this is excellent for cleansing the intestines and clearing your skin.

You may also drink Yogi or Green Tea.

{{I've had a problem getting into a regular exercise routine so here is one more attempt of Dr. Jen's to get me started...}}

At Home Exercises: Do these daily and you will notice a difference:

1.a. Side Lunge & Touch -> Step out to one side with one foot and touch hands to ground/foot 10 x each side

1.b. Horizontal Row -> In a push-up position [on toes] with hands on weights, pull one hand up to ribs in a rowing motion 10 x each side

Rest & Repeat

2.a. Squats -> Feel slightly angled out and squat as far as you can go 20 x

2.b. Push-ups 10 x

3.a. Single Leg Dead Lift -> On one (1) foot, bend knee and touch floor 10 x each side

3.b. Curl & Press -> Bicep curl then press weights over your head 10 x

Rest & Repeat