• lifestyle, goals, and metabolism
• taste in food, prep times, and meals desired per day

The precisely formulated daily menus inform you of...

• total calories, as well as % of carbs/fat/protein eaten
• amount of every vitamin and mineral swallowed

And that's not all! We provide ongoing motivation, education, and support - each time you log on with...

• daily articles on nutrition
• engaging message boards
• insightful diet tips and more

Protein: Protein is broken down into amino acids, which are the building block of the body. Your muscles are approximately ¼ protein and ¾ water. Therefore in order to increase muscle mass or density it is important to have an adequate amount of protein and water in your diet.

Fats: Contrary to popular opinion, not all fats are your enemy. In fact, certain fats are not only beneficial to your health and physical needs, but they are actually essential to many of the biochemical interactions that your body is constantly going through. To keep things simple we will break fat down into 2 categories. Saturated fat (the bad fat) is the fat we need to avoid. This is the fat that is responsible for adding body fat and raising cholesterol. This increases your risk for high blood pressure in turn raising risk of heart disease. For our purpose, this fat should be avoided. On the other hand we have our friend, unsaturated fats. These fats are responsible for giving us energy, lowering cholesterol levels and aiding in digestion. It is important to include small levels of unsaturated fats in your diet.

Carbohydrates: Carbohydrates are broken down into glycogen (sugar) in which your body uses as fuel or energy. There are two basic types of carbohydrates. Complex, which require more extensive digestion, and simple, which require less extensive digestion. Complex carbohydrates can further be broken down into starchy and fibrous. Examples of starchy carbs are pastas, rice, potatoes, breads, etc. Examples of more fibrous carbs are mostly vegetables like broccoli, cauliflower, asparagus, etc. Generally your fibrous carbs have a lower caloric value and require more energy to digest, therefore, are better suited to raise your metabolism.

In order to understand the value of carbohydrates, it is necessary to understand something called glycemic index. If there's one thing you take from this program to be most beneficial to your physical goals. Please let it be understanding this section on Glycemic Index.

GLYCEMIC INDEX

What is the Glycemic Index (GI)?

They glycemic index ranks foods on how they affect our blood sugar levels. This index measures how much your blood sugar increases in the two or three hours after eating.

The glycemic index is about foods high in carbohydrates. Foods high in fat or protein don't cause your blood sugar level to rise much.

Your body (pancreas) secretes a hormone called insulin to counteract the sugar. The insulin acts like a transport mechanism for the distribution of different molecules (glycogen (energy), amino acids (building blocks), fats (stored energy) etc.) to certain cells.

By ingesting foods (carbohydrates) with a high GI, your stimulating your body to secrete high levels of insulin. If your body has not just completed some activity like resistance training, the insulin has no need to transport the carbohydrate (which stimulated the insulin) anywhere for use, therefore it transports it to be stored (in fat cells) for later use. Stored carbohydrates are the number 1 component to adding body fat. Therefore, perhaps the most important factor in controlling body fat is consuming foods with a low GI.
When you make use of glycemic index to prepare healthy meals, it helps to keep your blood sugar levels under control. This is especially important for people with diabetes, although athletes and people who are overweight also stand to benefit from knowing about this relatively new concept in good nutrition.

Scientists have so far measured the glycemic indexes of about 300 high-carbohydrate foods. The key is to eat little of those foods with a high glycemic index and more of those foods with a low index.

What about Portion Size? And how is GI Determined?

The glycemic index is about the quality of the carbohydrates, not the quantity. Obviously, quantity matters too, but the measurement of the glycemic index of a food is not related to portion size. It remains the same whether you eat 10 grams of it or 1000 grams. That's because to make a fair comparison tests of the glycemic indexes of food usually use 50 grams of available carbohydrate in each food. For example, you can eat twice as many carbohydrates in a food that has a glycemic index of 50 than one that has a glycemic index of 100 and have the same blood glucose response.

METABOLISM
Definition: The continuous process in living organisms and cells, comprising those by which food is broken down into simpler substances or waste matter and used to maintain vital function.

Before we can understand how exercise and proper nutrition affect our bodies, we must first understand our metabolism. Your metabolism is like the activity level of your body. The greater the need for energy in your body, the faster your metabolism will be. Likewise, the less energy your body needs the slower your metabolism will be.

Your metabolism is regulated by one thing, which is the amount of lean body mass you have. Therefore, it's not only important to reduce your body fat to increase your metabolism. It is equally important to increase your muscle mass or density. This doesn't necessarily mean increasing the size of your muscle tissues. More often, it means increasing the density of your muscles. This simply means increasing the tonicity of the muscles (making them firmer). The greater your muscle mass or density is, the harder your body has to work to maintain that state.

HOW TO REGULATE YOUR METABOLISM THROUGH YOUR DIET

Since your metabolism is the amount of energy your body expends in order to maintain itself, anything that helps you expend energy, helps to raise your metabolism. For example, exercise expends a great deal of energy; therefore, it is an important factor in increasing your metabolism. The digestive process expends more energy than almost anything you do, therefore, putting your body through the digestive process actually enhances your metabolism. For that reason it is important to eat many small meals through the day, to stimulate your metabolism. For example, a normal person may eat three (3) meals per day, with each meal consisting of 700 calories, totaling 2,100 calories for the day. If every time he ate he burned 500 calories through the digestion process, he will have consumed 2,100 calories and burned 1,500 calories (through digestion) therefore leaving 600 calories for normal daily activity. However, if that same person ate the same amount of food except did so in five portions as opposed to 3 they will now have burned 2,500 calories (through digestion) and still having only consumed 2,100 calories, leaving a deficit of 400 calories. In order to maintain itself the body would have to give up 400 calories (from stored body fat) just to complete digestion. Therefore, a great way to increase your metabolism through your diet is to consume many small meals throughout the day as opposed to less larger meals.

Place the shrimp in an ovenproof bowl and pour the olive oil over them.
Drop the garlic cloves into the oil and let the shrimp marinate in the refrigerator for at least 1 hour and up to 5 or 6 hours. Bring to room temperature before proceeding.
Preheat oven to 450 F. Roast the shrimp just until they turn pink, about 6 minutes.
Remove the shrimp from the oven, sprinkle the parsley over and serve immediately with toothpicks.
Protein: 13.8 g, Fat

Salmon Burgers
1 can salmon
1 egg
½ cup bread crumbs
salt, pepper, garlic powder, oregano for flavoring
chopped onion (fresh or dried)

De-bone and flake salmon. Rinse and drain in a colander. Mix all ingredients in a bowl and make 3 burgers. Spray frying pan with PAM and cook until browned on either side.

No Bake Stuffed Peppers
4 green peppers
2 cans chunk light albacore tuna
8 oz can of spicy spaghetti sauce
2/3 cup Veggie Shreds (organic) grated
black pepper to taste
1 cup short grain brown rice, cooked

Remove tops and insides from peppers and place pepper shells in boiling water for 15 minutes, until tender. Remove and set aside. Place tuna in a nonstick skillet and lightly brown. Next, stir in spaghetti sauce, pepper and rice. Simmer and stir until mixture is warm. Spoon into cooked peppe4rs and place cheese on top. Serve immediately.

Tuna Stuffed Cherry Tomatoes
1 pint of cherry tomatoes
2 cans chunk light albacore tuna
1 Tbs Miracle Whip light mayonnaise
1 Tbs nonfat sour cream
2 tsp. horseradish
1/3 cup onions, diced
fresh parsley

Carefully slice the tops from the tomatoes. Using a small spoon, remove the pulp from inside each tomato and drain. Set aside. In a small bowl, combine tuna, mayonnaise, sour cream, horseradish and onions. Spoon one tablespoon into each tomato and chill. Garnish with parsley before serving.

Sweet Tuna Pasta Salad
1 cup whole wheat macaroni
2 cans of albacore tuna (water packed)
1/3 cup celery
1 Tbs. Miracle Whip Light mayo
1 tsp. relish
salt & pepper to taste
*Optional ingredients - garlic salt, garlic powder, raw onion or peas

Cook macaroni according to package, drain and let cool.
Open tuna, rinse and drain. Add tuna, mayo & celery to cooled macaroni.

Cucumber Tuna Boats
3 medium cucumbers
1 (6 oz) can tuna, flaked
2 hard cooked egg whites, chopped
½ cup shredded Veggie Shreds (organic cheese)
½ cup diced celery
¼ cup Miracle Whip Light
2 Tbs. sweet pickle relish
1 Tbs. finely chopped onion
1 tsp. lemon juice

Cut cucumbers in half lengthwise, remove and discard seeds. Cut a thin slice from bottom of cucumber if necessary so that it sits flat. In a bowl, combine the remaining ingredients. Spoon into the cucumbers.

Cajun Chicken Fingers
2 boneless chicken breasts into ½ inch strips
½ cup breadcrumbs
3 Tbs. Cajun seasoning

Mix breadcrumbs and Cajun seasoning into a pie pan.
Heat (no more than) 1 Tbs. olive oil in skillet.
Coat each chicken strip with breadcrumb mixture; cook in skillet until brown, about 10 to 15 minutes.

Honey Lemon Chicken
Lemon flavored PAM cooking spray
4 skinless, boneless chicken breast halves (1½ lbs.)
2 Tbs. honey
½ tsp. dried rosemary leaves
¼ tsp. salt

Preheat broiler if needed. Spray broiling pan rack with PAM seasoning spray. Place chicken on rack; spray top of each breast with PAM. Broil for 10 minutes. Meanwhile, in a cup mix remaining ingredients. Remove pan from oven; spray both sides of chicken generously with PAM. Turn chicken; broil 10 minutes longer, basting occasionally with honey mixture during last 5 minutes of cooking time.

Chunky Chicken Salad
2 chicken breasts
2 apples
Bunch of washed grapes
1 Tbs. coleslaw dressing or other lite/low fat dressing
Walnuts, optional for flavor & texture

Sauté' 2 chicken breasts in pan (using PAM spray); each breast should be size of your fist. Let cool and chop into small cubes and place into mixing bowl.
Cut up apples and grapes and mix in with chicken. Add to chicken mix dressing and walnuts. Serve over a bed of lettuce.

Easy Egg White Salad Sandwiches
Boil 2 to 6 eggs (depending on your portion size)
1 Tbs. Miracle Whip Light mayonnaise
½ Tbs. mustard
pepper to taste

Boil eggs, let cool, remove shells from eggs, cut lengthwise and remove yolks.
Place egg whites in a bowl with mayo & mustard, mash with fork until evenly
Distributed. Spread egg salad on light wheat bread or eat alone.

Chicken Cacciatore Casserole
4 boneless, skinless chicken breasts, chopped into 1 inch pieces
1 small onion, chopped
4 garlic cloves, minced
4 ½ cups chicken broth
1 green bell pepper, cut in chunks
8 ounces sliced mushrooms
½ tsp. Dried oregano
½ tsp. Dried basil
1 bay leaf
16 ounces organic spaghetti sauce
2 cups brown rice

Pour a tablespoon of chicken broth into a large skillet. Heat on high, until the broth evaporates and browns. Add the chicken, onion and garlic, letting it sit for a minute until it begins to brown. Add tiny amounts of broth to keep from burning.

Add the bell pepper, oregano, basil, bay leaf, spaghetti sauce and 4 cups of chicken broth when chicken browns.

Stir well and bring to a boil. Stir in rice, cover and reduce heat to low. Simmer for length of time it takes the rice to cook, 20 minutes for white, 55 minutes for brown.

Best Ever Meatloaf
Pam Spray
1 cup chopped onion
3 cloves garlic, minced
1 pkg. The Turkey Store Extra Lean Ground Turkey
½ cup bread crumbs
1 large egg
¼ catsup
2 tsp. Worcestershire sauce
¾ tsp. salt
½ tsp. ground pepper

Heat oven to 350 . Coat pan with PAM spray. Add onion and garlic, cook 5 minutes, stirring occasionally. Transfer mixture to a large bowl; cool 5 minutes.

Add turkey, breadcrumbs, egg, ¼ cup catsup (leave a little bit left to spread over top), Worcestershire, salt and pepper to onion mixture; mix well. Pack into an 8x4-inch loaf pan. Spread remaining catsup over top. Bake for 50 to 55 minutes or until no longer pink in center.

Egg White Pancakes
4 to 5 egg whites
1 egg with yolk
1 Tbs. flax oil
¼ cup quick oats
vanilla flavoring, optional

Mix all ingredients together and put on griddle. Cook until lightly browned. (Makes 1 serving)

VEGETABLE DISHES & SALADS

A Spinach Dish
2 cups frozen spinach (thawed)
1 cup chopped onion (fresh)
½ tsp. Minced garlic or 2 cloves, minced
1 Tbs. - 1½ Tbs. olive oil (less is better)
salt, pepper, garlic salt, optional for seasoning
Parmesean cheese, optional

Spray pan with PAM, cook onions and garlic, until lightly browned. Mix in thawed spinach and olive oil, let cook for 10-15 minutes or until spinach is cooked.

Zesty Vegetable Skewers
1 garlic clove
1 tsp. salt
1/3 cup olive oil
3 Tbs. lemon juice
1 tsp. Italian seasoning
¼ tsp. pepper
8 medium fresh mushrooms
2 small zucchini, sliced ½ inch thick
2 small onions
8 cherry tomatoes

In a bowl, mash garlic; add oil, lemon, seasoning and pepper. Thread the vegetables alternately on skewers. Pour garlic mixture over kebabs; let stand 15 minutes. Grill 10 to 15 minutes, turning until vegetables are just tender.

Basic Early Summer Chopped Vegetable Salad
1 bunch radishes, chopped
1 medium cucumber, chopped
6 scallions, chopped
2 green bell peppers, seeded and chopped
½ cup non-fat sour cream
salt & pepper to taste, lots of pepper
1 Tbs. cider vinegar, optional
1 Tbs. chopped dill, optional

Put vegetables in a salad bowl and mix the remaining ingredients together in a small bowl. Stir the dressing into the vegetables and mix well.

Potato Salad
1 cauliflower, cut into florets
½ cup sliced scallions, including the firm green
3 celery ribs, chopped fine, including some inner leaves
½ green bell pepper, chopped fine
¼ cup chopped parsley
salt & pepper to taste
Dressing
2 tsp. dry mustard
2 Tbs. cider vinegar
1 cup Miracle Whip Light

3 hard cooked eggs, chopped
½ to 1 tsp. celery seeds, to taste
Paprika, for garnish

Steam the cauliflower florets until tender but not soft. Set aside to cool. Put the scallions, celery, bell pepper and parsley in a large salad bowl. Add salt and pepper.
Make the dressing: mix the mustard, vinegar and mayo together in a small bowl until smooth. When the cauliflower is cool, chop and add it to the vegetables and mix with enough dressing to just coat the vegetables. Stir in the eggs and celery seeds and mix well. Sprinkle paprika on top and cover with plastic wrap. Let sit in the refrigerator for at least 2 hours for flavors to develop.

Tex Mex Coleslaw
3 cups shredded cabbage
½ cup non-fat sour cream
1 Tbs. Miracle Whip Light
1 Tbs. cider vinegar
salt & pepper to taste
½ tsp. chili powder
½ tsp. ground cumin
1 Tbs. chopped cilantro

Put the cabbage in a mixing bowl. In a small bowl, combine all the remaining ingredients except the cilantro. Mix the dressing into the cabbage thoroughly, then stir in the cilantro. Refrigerate for at least half an hour to develop flavor.

Old Fashioned Cucumber Salad
1 ½ lbs. cucumbers
¼ cup non-fat sour cream
2 Tbs. white vinegar
¼ tsp. salt
1/8 tsp. white pepper
1 Tbs. snipped chives
1 Tbs. snipped fresh dill

Peel the cucumbers and remove the seeds. Slice them thin and put them in a bowl. In a mixing bowl, combine the remaining ingredients and pour over the cucumbers. Toss lightly and transfer to a serving bowl. Garnish the bowl with sprigs of fresh dill and serve within half an hour.

Thai Style Shrimp Salad
1 Tbs. Thai spices
2 garlic cloves, chopped
¾ lb. medium raw shrimp
1 hard cooked egg, chopped
1 celery rib plus some of the inner leaves, chopped fine
2 scallions, chopped, including the firm greens
½ medium cucumber, seeded and chopped
2 Tbs. chopped cilantro
Dressing
1/3 cup Miracle Whip Light
1 Tbs. OF Mango flavored fat-free dressing or marinade
salt & white pepper to taste

¼ cup chopped roasted peppers

In a large saucepan heat 3 cups of water with the Thai spices and garlic. When it is boiling, toss in the shrimp and cook just until they turn pink and curl. Drain in a colander in the sink. Remove shells when the shrimp are cool enough to handle and chop roughly.

Meanwhile, assemble everything else in a medium size salad bowl and make the dressing by whisking together the mayonnaise, the dressing and salt and pepper to taste.

When the shrimp are ready, mix everything together and top with a scattering of peanuts. Or serve on a bed of greens and top with peanuts.

Baked Eggplant
½ cup extra virgin olive oil
2 pounds eggplant, in ½ inch slices
Salt to taste
2 Tbs. fresh lemon juice
1 tsp. oregano
Pepper to taste

Preheat oven to 425 F. To make the first batch of eggplant: Pour half the oil into a 15x12 inch-roasting pan and spread it around the bottom. Dip half the eggplant slices in the oil to coat both sides and arrange them in the pain in one layer. Bake for 10 minutes. Turn the slices and bake another 10 minutes, or until golden brown. Remove the eggplant to a serving platter and sprinkle with half the lemon juice. Crumble half the oregano on top and add pepper to taste.

Repeat the procedure with the remaining eggplant slices. The eggplant tastes best at room temperature; if it's been refrigerated, let it come to room temperature before serving. The flavor just improves from day to day, up to about 3 days.

Green Beans (3 variations)

Old Fashioned Green Beans
1 lb. green beans
¼ tsp. liquid smoke
1 tsp. vinegar

Cook green beans as you normally would, adding the seasoning ingredients.

Maple Green Beans
1 lb. green beans
¼ cup Cary's Sugar Free Syrup

Mix together either before or after cooking.

Honey Mustard Green Beans
1 lb. green beans
1/8 cup honey
1 Tbs. mustard

Mix honey and mustard together with cooked green beans.

Fried Peppers
1 ½ lbs. red bell peppers
1/3 cup olive oil
Salt to taste

Cut the peppers in half, seed them, and cut them in long ½ inch strips. Warm the oil in a large heavy skillet over medium heat and add the peppers, skin side down. Cook without stirring for 7 minutes, then turn the pepper strips and cook them until they're soft. Remove from the skillet with a slotted spoon and sprinkle with salt to taste. Serve hot or at room temperature, or store in a bowl covered with the oil from frying. Seal tightly and refrigerate. Bring to room temperature before serving.