This Is Why You're Fat

 (And How to Get Thin Forever), the book by Jackie Warner. I was asked by my friend, Nikki, to be a bridesmaid in her wedding. Of coarse I said Yes!!  Then I thought O Lord, I haven't lost all the baby weight from when I had Brooke and a million other thoughts ran thru my head. I thought now's the time, time to get in shape. So I started working out, Michael came home with this book and I looked at it then set it aside and there is stayed. I should mention Michael and Nikki's fiance, Will, work together. So, Will had given the book to Michael for me to read. Anyway, I got the book out one day and started reading it and couldn't put it down. This book is not a diet, it's a lifestyle. I started to take notes because it was SOOOO much information I knew there was no way I'd remember it all. There are so many things I didn't realize about my body, the hormones just everything about how my body works. I decided I would type all this up so I have a more organized or some place I can go to if I need to reference the information. Currently this is what it looks like:

That's 33 pages of info to be exact, and I didn't get the chance to copy some other stuff out of the book that I would have liked to. She has a lot of workout routines in the back of the book as well as recipes and also a few pages to help you stay on track. So here goes:

Daily Caloric needs:
1228 (for fat loss)
1032 (for extreme fat loss)

To burn 300 calories:
walk for pleasure     89 minutes
Race walking           48 minutes
Jogging                   44 minutes
Home exercise         82 Minutes

Hormones:(ones you want to raise)
Raise HGH Levels:
* Cut back on carbs at night (no bread, pasta, rice for dinner)
* Get a good nights sleep, at least 8 good solid hours
* Vitamin B- found in whole grains, veggies, protein and high protein foods
* Train hard- sprinting and wt training
Testosterone:
* Foods rich in beta-carotene- yellow and orange veggies, green leafy veggies
* Foods high in B vitamins
* foods containing boron (fruits and nuts)
* Amino Acids- eggs, poultry, fish and meat
* More then 2 cups of coffee can reduce testosterone levels
Progesterone:
* Vitamin B- B6 (found in beans, meat, poultry, fish, some fruits and veggies-bananas, spinach and tomatoes
* Magnesium- dark leafy veggies, almonds, eggs, meat, seeds, nuts and beans
Estrogen:
* Avoid processed foods
* Alcohol and caffeine
Leptin:
*Avoid asian foods bc of MSG
* Get sleep
* Eat slowly
* Eat fish
* Zinc- found in poultry and seafood, need at least 9 milligrams daily

Chapter two: Sugar:
*Choose foods w/ 5 grams of sugar per serving or less. Your body doesn't register anything 5 grmas and under
* Cereal, sweetened oatmeal and bagels contain high sugar contents
* Sugar makes you fat- not fat. Be careful of low fat food as they often contain higher sugar.
* Get rid of sugar free juices, soda etc they cause sugar cravings
* Buy apples, pears, blueberries, citrus fruits
* Buy truvia
* Exercise regularly
* Drink water
* Cut back on caffeine
* Eat detox foods daily-artichokes, beets, blueberries, green leafy veggies
* Drink 2-3 liters of water daily
* increase fiber
* Whey protein- good protein supplement
* Vitamin B- choline, b6, folic acid, b12, found in leafy green veggies, oranges, brown rice, oats, fish, shellfish, eggs, poultry, and multivitamins
* Eat vitamin C foods- citrus fruits, berries, kiwi, parsley, peppers
* Eat magnesium rich foods- whole grains, green leafy veggies, sunflower seeds, almonds
* regular exercise

AVOID:
*fatty meats- deep fried, smoked
* Milk and dairy- contains dioxin
* Junk food
* refind carbs- white bread, white flour, white rice, white sugar
* Acetaminophen
* prescription drugs
* Antihistamines
* flouride in tap water
* Sugars
* caffeine, tabacco, and alcohol (well that takes all the fun out of it haha)
* Artificial sweeteners

Add Supplements:
*Multi-vitamin mineral tablet (take one daily with food)
* Omega 3 fatty acids (take 1-3 grams daily with food)
* Vitamin C (one that supplies at least 500 milligrams, and ester c)
* Amino Acids w/ BCAA
*Creatine Ethyl Ester HCL
*CLA, conjugated Linoleic Acid (take 1-3 grams, breakfast, lunch, dinner)

The next post I'll put some of the exciting stuff.....how to kick off this new eating lifestyle!!!!