Dr. Brian Arcement Talks About hCG

hCG is quickly gaining popularity in the weight loss world as the magic remedy for quick and easy weight loss. What are the facts about hCG? Is it safe? Does it really work? Recently, LoveToKnow had the opportunity to speak with Dr. Brian Arcement, Medical Director of Nuviva Medical Weight Loss Clinics in Florida, about how hCG works and why.

LoveToKnow (LTK): Dr. Arcement, can you provide a little background on yourself and what makes you qualified to speak on hCG?

Dr. Brian Arcement (BA): I am a graduate of the University of South Alabama College of Medicine and completed my residency in Internal Medicine, a Fellowship in Cardiology at the University of Florida Health Science Center-Jacksonville and a second Fellowship in Interventional Cardiology at Vanderbilt University Medical Center-Nashville. I am also a diplomat of the American Board of Anti-Aging Medicine.

As a Quad certified and Board certified interventional vascular cardiologist, I have been practicing for more than a decade. Through the course of my work, I have seen the physical devastation of poor lifestyle choices and the aging process on the human body. Therefore, during my years of professional practice, I now see weight management as a vital component in long-term health.

In addition, I have been utilizing hCG for over five years through my Hormone Replacement Therapy practice specifically for men with testosterone deficiency and most recently with the medically assisted weight loss program I designed through Nuviva Medical Weight Loss. In addition to my experience, I am comfortable with the Nuviva program's use of hCG for weight loss based on the anecdotal evidence we have seen through our clinics as well as the clinical experience other weight loss clinics nationwide have demonstrated through the successful treatment of thousands of clients.

LTK: What is hCG?

BA: HCG, or human chorionic gonadotropin, is a hormone produced by women during pregnancy. The hormone is primarily responsible for maintaining a viable fetus, particularly during the first trimester. Additionally, it is thought that hCG causes a physiologic occurrence making stored fat available as a nutrient source for the growing fetus.

LTK: Why does it help people lose weight?

BA: HCG is believed to help the body utilize stored fat for calories and to reduce the body's tendency to use lean muscle mass as an energy source when combined with a very low calorie diet.

LTK: In what forms is hCG available?

BA: Although hCG is available in several forms, including subcutaneous (or injectable), topical, sublingual and homeopathic, I recommend only the use of pharmaceutical grade subcutaneous hCG.

This is because the subcutaneous route is the only method known to directly control the proper amount of hCG given. hCG given sublingually requires at least double to triple the amount of injectable hCG to ensure that some hCG is absorbed. However, the amount absorbed can vary from client to client based on each individual's oral mucosa. This same reasoning applies to topical hCG and why I do not recommend its use.

Additionally, some clients are even incapable of absorbing any hCG topically or sublingually. Oral hCG has no biologic effect as the hCG is immediately broken down by acid in the stomach. The only method available to provide absolute certainty that the correct amount of hCG prescribed is given is to inject the hCG subcutaneously.

LTK: How is hCG best taken to be the most beneficial?

BA: My recommendation is found in the Nuviva protocol, which allows for a client to take 150 units of subcutaneous hCG daily six days a week. Also, we have seen through the course of our work with clients that hCG loses its effectiveness after a certain amount of time. Therefore, I recommend clients cycle on and off hCG in specific time frames in order to maximize its effectiveness.

LTK: Is the weight loss permanent or does a person have to keep taking hCG to maintain their weight loss?

BA: Once a client has reached their goal weight, they no longer need to take hCG to maintain their weight loss. As hCG is only utilized in one of the four phases of the Nuviva program, a mainstay of the program includes teaching our clients the tools and providing them with the resources they will need to maintain their weight loss gains for life.

For many people, weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. This is because most individuals do not learn how, what and how much to eat in order to properly fuel their bodies. They are not educated about proper food choices and effective exercise. Through the Nuviva program clients learn to count calories, eat real food and understand how their body will process food, the only way to maintain weight loss gains for the long-term.

A further component of the Nuviva program that assists people in maintaining their weight loss gains is through better understanding of each client's own body. In Phase Four, we utilize a Resting Metabolic Rate Machine to find the client's very own Resting Metabolic Rate (RMR). This is a number that is unique to each individual client. It is the number of calories their body will burn everyday even if they sustained no physical activity. From this number, we determine the right number of calories for the client and their metabolism. Knowing your Metabolic Rate helps you to know how to balance what you eat with what you burn. If this number and balance is adhered to, each client will be able to manage their weight for life.

LTK: How long before results are seen and what rate of weight loss is typical?

BA: Once a client begins taking hCG, it takes three days to become fully active in the body. For this reason, most people will see only moderate weight reduction within the first week on hCG. From this point on, weight reduction is unique to each client but can range from two to five pounds a week.

LTK: What research has been done on the safety of hCG for weight loss?

BA: For many years, physicians have safely prescribed hCG to assist overweight patients in reducing their weight. To date, however, these implications for hCG have not been proven in medical studies and the FDA has not approved the use of hCG for medical weight loss.

However, through our clinics, we have helped thousands of individuals with their weight loss goals and have seen the anecdotal evidence of the effectiveness of hCG for long-term weight loss. Studies are currently being conducted on the use of hCG for weight loss, and I believe these studies are a direct result from proven success of individuals utilizing hCG for safe and effective weight loss.

LTK: What side effects are typically seen?

BA: Typical side effects associated with hCG diets include hair loss, headaches and nausea. However, these side effects are often signs of nutritional deficiency. We have addressed this issue through supplying clients with specially blended supplements, vitamins, minerals that correspond with each phase of the Nuviva program. Patients who experience these symptoms would have their calories increased or have their diet and supplements reviewed to make sure they are appropriate.

LTK: Who should not use hCG?

BA: Women who are pregnant or who are actively trying to become pregnant should not use hCG. Also patients with a prior history of DVT (deep vein thrombosis), especially women with a history of DVTs while receiving hCG for infertility treatments should not take hCG. Additionally women with active breast cancer and men with active prostate cancer should not take hCG.

As with all weight loss programs, I recommend anyone considering a hCG diet consult their physician to determine if the program is appropriate based on health, medical history and personal weight loss needs.

LTK: What else can you share about the safety of hCG and weight loss?

BA: If someone is considering a weight loss program that incorporates hCG, I recommend they do so in a medically supervised environment and use only pharmaceutical grade hCG as one component in a comprehensive weight loss program that emphasizes proper nutrition, exercise and healthy lifestyle changes to sustain long-term weight loss.

Additionally, a common misconception regarding hCG is that it introduces high amounts of hormones into ones body. hCG is given in very small doses during third phase of the Nuviva program, the hCG diet phase. To put this into perspective, women using hCG for medical purposes, such as fertility treatment, would inject between 50 and 100 times the dose that we prescribe through the Nuviva program or what you may find in a typical hCG diet.

Interestingly, hCG is currently being studied for implications beyond weight loss, including reduction of breast cancer occurrences for women and prostate issues, including prostate cancer, for men.

It is important to note that at this time hCG usage in the above-mentioned ways is only in the research phases. It is not recommended that hCG be used for the treatment of breast cancer or prostate cancer. Additionally, until further studies have been conclusively conducted, hCG should not be prescribed to patients who have active breast cancer or prostate cancer. However, I am encouraged by the potential that one day hCG may prove to be a new and exciting treatment for both of these life threatening diseases.

LoveToKnow would like to thank Dr. Brian Arcement for taking the time for this interview. If you think you'd like to try hCG for weight loss, talk to your doctor to see if it is a good idea for you. You can also learn more by visiting NuvivaWeightLoss.com.

New Weight Watchers Program Points Plus

Weight Watchers has always stressed the importance of healthy food choices in their weight loss programs, and their new Weight Watchers Points Plus program continues to emphasize this point. In addition, the revamping of their original weight loss program takes into account the fact that not all calories are created equal and thus the idea of "counting points" was reexamined and a new program created.

The new Weight Watchers Points Plus program offers quite a few changes from the original version. The new program emphasizes the need to look not just at caloric intake but also at the quality of foods you choose for the program. While you will still count points, the point system has changed with points for many foods, especially those that are processed or contain sugars, being much higher in value and points for other foods, like fruits and vegetables, containing few or even zero points.

The Points Plus program encourages participants to choose foods rich in fiber and protein and limit those foods that contain empty calories. No longer are 100 calorie snack packs and a 100 calorie apple treated as equal. Foods which are high in fat and simple carbohydrates are assigned more points, while fiber-rich foods are assigned fewer or zero points. To participate in the program, dieters do the following:

Fill out a form listing age, gender, height, and current weight. Receive assigned Points Plus daily and weekly allotment based on the above information. Eat at least 1200 calories daily. Calculate points based on the new system, which typically allows more daily and weekly point values. Calculate points based on how hard the body works to process certain foods, such as protein and fiber as opposed to fats and carbohydrates. Participate online, in person, or as a combination of the two.

The most important part of the Points Plus program is choosing the right foods. While the old program gave point values to fruits and vegetables, the new program allows dieters unlimited quantities of fresh fruits and non-starchy vegetables. The program takes into account the 2010 USDA Dietary Guidelines and stresses the importance of eating three well-balanced meals as well as healthy snacks. The program also encourages participants to fill up on "power foods" which include the following:

Whole grains Lean meats, such as chicken, turkey, and fish Fresh fruits Non-starchy vegetables, such as asparagus, bamboo shoots, green beans, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, collard greens, leeks, mushrooms, okra, onions, peppers, radishes, spinach, sugar snap peas, squash, tomato, turnips, zucchini Low-fat dairy

If you've participated in the original Weight Watchers program, you'll see several differences between it and the new Points Plus Plan.

The old plan focused more on caloric intake. The new plan focuses on filling up on healthy foods. The old plan allotted points based more on calories rather than on the type of food. The new plan focuses on whether foods contain protein and fiber as opposed to foods which are high in sugars and carbohydrates. The old plan allotted points to fresh fruits, such as 1 point for a small banana or apple. The new plan allots a point value of 0 to fresh fruits.

While many dieters found success with the original Weight Watchers plan, the new plan takes into account the importance of choosing healthy foods. As you embark on this new diet program, however, it's important to keep a few points in mind if you are going to find success.

Throw away all your old point value information, and base your food choices only on the Points Plus plan. Don't try to combine the two plans because the point values have changed for most of the foods, and many foods have higher point values. Although fresh fruits have a zero point value, don't think you can stuff yourself with fruit. Eat until you are satisfied.

Finally, use your points wisely, and choose those power foods that will provide your body with plenty of protein and fiber. The Weight Watchers Points Plus Program will change the way you look at food and provide a safe and healthy way to take off that excess weight.

Prescriptive Stretching Interview

A regular stretching routine is an easy way to prevent injuries, eliminate pain, and improve balance and flexibility. However, it is essential to understand how to stretch properly. In the book Prescriptive Stretching, author Kristian Berg outlines the fundamentals of proper stretching and explains how to use stretching to ease pain and minimize injuries.

Kristian Berg lives in Svartsjo, Sweden. He maintains a clinic in Stockholm where he practices as a doctor of naprapathy, helping to ease the pain of his patients though the manipulation and stretching of connective tissues.

Recently, LoveToKnow was able to speak with Kristian Berg about the benefits of stretching.

LoveToKnow (LTK): Why is stretching important?

Kristian Berg (KB): Our natural range of movement has decreased because we are less active and sit for longer hours. Stretching could be one way to increase our range of movement and reduce different kinds of pain.

Depending on your goal, stretching can help you perform certain movements that you haven't been able to do before because it increases your flexibility. But it can also help reduce/remove pain that is caused from inactivity.

LTK: Is stretching just for athletes or people who are very active?

KB: No absolutely not, stretching is for everybody! Inactivity will cause a reduced range of movement which is directly linked to different kinds of pain. Sometimes stretching is even more important if you are inactive.

LTK: How can stretching prevent injuries?

KB: Stretching will help to elongate tight muscles. A tight muscle will affect the way we move and our posture which in itself could cause an injury. But it will also affect how we perform an exercise; a tight muscle will change our range of movement which will strain the joint capsules and put pressure on other muscles.

Some research shows that regular stretching performed in a correct way during at least one year will decrease the risk of injury amongst soccer players.

LTK: If someone is in pain, should they avoid stretching?

KB: It all depends on what kind of pain. If you have a fracture, acute torn ligament/muscle or a dislocated joint, stretching should be avoided.

If the pain is caused by other factors, stretching could definitively help as long as it is performed in a correct way. It is also important to remember that the stretch can be felt in other areas than where the pain is.

LTK: What is the best way to stretch?

KB: You should follow these four rules:

Stretch slowly The stretch should be pain free (good pain, not negative pain) Stretch the right muscle Do not affect the joint capsule or other muscles

You don't have to warm up, however, it all depends on which activity you are about to perform. If you are very stiff/stale it will probably feel much better to stretch when you are warm than cold.

If you are about to do a training session with very explosive movements, stretching has shown a negative effect. But if it comes to warming up before a normal training session or a long run it has the opposite effect.

LTK: Are all stretching exercises the same?

KB: There are different ways to stretch, for example, a hamstring muscle. In the end it is the stretch that takes the origin as far away from the insertion as possible without affecting other muscles or joints that will be the most effective stretch.

Further, there are also different techniques that can be used. PNF stretching is one of the most effective techniques when it comes to increasing the range of motion. The technique is simple, safe and has three phases:

Stretch the muscle for 10 seconds Contract the muscle for five seconds (which will facilitate muscular inhibition) - this is a very important phase! Relax the muscle for five seconds, then try to stretch even further

LTK: Can people rely on stretching exercises for a total fitness routine?

KB: No, but it will help. Stretch exercises will not improve your cardiovascular or muscular fitness (strength). A good fitness routine should entail stretching and some training each day which involves both the heart and the muscles.

LTK: Anything else you'd like to share on the benefits of stretching?

KB: The most important thing is to not "just stretch." To "just stretch" with a bad technique or done haphazardly will not help in the same way as a properly performed stretch that is done on a regular basis. To get the most out of stretching it should be done properly and on a regular basis, i.e. up to 10 times each day depending on the pain and intensity.

If you'd like to learn more about the proper way to stretch, check out Prescriptive Stretching by Kristian Berg.

LoveToKnow would like to thank Kristian Berg for this interview.

Hydraulic Exercise Equipment

Many gyms feature hydraulic exercise equipment as part of their circuit training apparatus. These machines provide a popular strength training alternative to equipment utilizing weight stacks.

First developed in the 1970s by the Henley Corporation, hydraulic exercise equipment provides resistance against movement of a lever pushing against hydraulic fluid in a piston. Because there are no weight stacks with set weights, using a hydraulic machine for resistance training allows you to fine-tune the resistance for your individual strength training level. Likewise, the hydraulics resist only as you apply force, and it responds to the speed and level of force you apply to your movements. As a result, you determine how difficult your workout is by your energy and movements rather than relying on the weights to control the intensity of your workout. If you move more quickly or exert more force, resistance increases. If you move more slowly or exert less force, resistance decreases.

At-home cardiovascular fitness training equipment may also be hydraulic. The same principles apply to hydraulic cardiovascular equipment: you control the workout and intensity by the force and speed of your own movements.?

Hydraulic exercise equipment typically utilizes separate machines to isolate specific muscle groups. The actions that you perform on such equipment mirrors activities on weight-based machines. The major difference is in how the machines supply resistance.?

The uniquely customizable features of a hydraulic machine yield many benefits:

You can go at your own pace, making the equipment ideal for special populations such as children, the elderly, and people recovering from injuries.Hydraulic strength training and cardio equipment allows you to exercise at a level with which you are comfortable, because you have ultimate control over the resistance it provides.People using hydraulic equipment experience reduced soreness.It allows people of all fitness levels to train on the same equipment.It can be tailored to help meet individual fitness goals.The specificity of each movement helps you avoid injury and allows you to train specified areas.Hydraulic aerobic equipment yields a quieter workout, and the intensity is up to you.

The equipment has drawbacks, as well:

Hydraulic resistance machines may not supply as smooth of a range of motion as weight-based machines.Most hydraulic resistance machines have a top weight that may be lower than weight-based machines.The resistance machines may not provide sufficient resistance for advanced athletes or extremely strong individuals.The hydraulic resistance-training equipment is not as versatile as weight-stack machines, and you usually need multiple machines to get a full body workout. This makes it impractical for home users.At-home hydraulic cardio equipment may have lower weight limits, putting it out of reach of some obese individuals.

You typically find hydraulic strength training machines in gyms and fitness centers. Many gyms geared especially towards women feature hydraulic equipment. Many retail outlets sell at-home cardio training hydraulic equipment, such as the Bowlfex Tread Climber and the Sears Precision Rower.

If you've been looking for a customizable workout that works with your own unique goals, hydraulic fitness equipment may be right for you. Talk to a fitness professional to determine how to incorporate these machines into your workout routine.

Free 2,000-Calorie Diet Plans

A 2000 calorie a day diet plan provides enough calories to include a variety of healthy foods to keep menu items interesting and your body fueled. If you're considering a 2000 calorie plan for weight loss or maintenance, it's fairly easy to follow once you learn how to track calories and substitute lower-calorie foods and drinks for some of your higher-calorie favorites.

If you're looking for dieting inspiration, you can find a number of free 2000 calorie diet plans on the Internet, or you can create your own by learning how to pare down calories in your favorite recipes. This takes a little extra work on the outset, but once you know the calorie content per serving for a recipe, the hard part is done. Some recipes come with calorie and serving size information included.

The Calorie Control Council offers a 2000 calorie a day plan to encourage people to eat healthy, balanced meals. They not only offer a sample menu for seven days of meals, but they also provide a list of tasty low-calorie recipes to help build your lower-calorie recipe collection. They also offer a list of healthy substitutions to help you convert your own recipes, too.

Drugs.com offers the basics for a 2000 calorie diabetic diet. This diet is calorie controlled and designed to help control blood sugar as well as lose weight. A sample menu offers ideas for items to prepare, but also provides specific measurements for dieters to learn how to measure serving sizes.

While DietBites offers a free 2000 calorie meal plan, they also recommend you change your diet to the number of calories required for your size. Other recommendations include setting a realistic goal weight based on your true frame size. This diet offers a healthy balance across all the food groups and a sample menu to get you started.

MyPyramid.gov offers a seven day menu plan for a free 2000 calorie-a-day diet. This menu also takes a balanced nutritional approach with foods selected from each food group.

Eating 2000 calories a day, whether for weight loss or maintenance, has it pros and cons:

Calorie counting works to lose or maintain weight when done diligently. Allows you to eat a wider range of foods as long as you count the calories. 2000 calories are enough calories to keep most dieters from feeling hungry as long as they make wise food choices. Measuring food portions and servings takes time. Not everyone wants to track their calories every day. Some dieters will feel like 2000 calories a day is not enough. For other dieters, 2000 calories will be too many.

Before you arbitrarily choose to follow a 2000 calorie diet plan, it is important to determine whether or not that is the right amount of calories for you in relation to your weight goal. Every person is different and the number of calories you need as an individual is determined by a variety of factors including your current weight, height, age, and activity level. For many women and smaller people, 2000 calories a day is more than they need, if they want to lose weight. Handy online calculators can help estimate the right amount of calories for you, but before you start any diet, it is best to talk with your healthcare provider. He will guide you to the plan best suited to your individual needs based on your medical history and current weight.

Supercompensation Chart and Exercise Recovery

A review of the supercompensation chart and exercise recovery illustrates the science behind training. It also shows why you need to allow time for recovery after exercise. Your post-workout time places a large role in improving your endurance and building strength.

The process of working out can be defined in four stages. When you begin exercise, your workout is defined by your stage of fitness at that point. It will ultimately determine how long and how intensely you can exercise. Your workout will then deplete your available stores of sugar, resulting in the fatigue you feel after exercise.

You will then enter the recovery period. During this time, your body will repair muscle damage done from exercise. It will replenish sugar reserves in your muscles. This period is essential for you to build endurance and strength. This is the reason behind the rest periods advised by fitness experts.

Post-recovery, your body then enters a period of supercompensation. This exact time varies with the individual. Genetics, gender, and age all influence the timing of this stage. At this point, exercising will build additional strength, again resulting in fatigue. Likewise, if you don’t train at all, you will not gain the benefits supercompensation has to offer.

The important thing to understand about supercompensation and recovery is that you will not realize the long-term benefits of exercise with just one workout. Your body treats a single workout session as a stress, initiating the so-called fight-or-flight response. In other words, it acts as if in a survival situation, maximizing energy use in the short term.

When you exercise regularly, your body adapts to increase its efficiency during exercise. You will find that exercise will seem easier because your body can meet your needs for oxygen and energy better. You will experience profound changes in your cardiovascular system.

Your body will produce more red blood cells for carrying oxygen. Your respiratory system will become stronger as will your heart. The cells of your body will contain more mitochondria, the energy centers of the body.

You should not overtax your body during the recovery stage of exercise. Doing so risks overtraining. Muscles which are not fully recovered are more vulnerable to injury. You will likely find that your performance suffers because you simply don’t have enough energy.

You can assist your body with the recovery process by doing light to moderate exercise during this period of active rest. Rather than a vigorous running session, you can walk to keep your circulation going during this time. The increased circulation will speed the delivery of nutrients to the injured site and remove the waste products as well.

During supercompensation, exercise will likely feel easier because you have built up muscle mass and recovered lost energy. At this stage, you can push yourself a little harder to build on the momentum of your increased fitness.

Bear in mind that while individuals vary in their recovery, so too do different parts of your body. The process of repairing muscle tissue will likely take longer than replenishing your sugar stores. You may wonder how you know then when it is time to exercise again taking these principles into account.

A 1998 study by Stockholm University (Sports Medicine, July 1998; 26(1):1-16) may provide the answer. The total quality recovery scale measures recovery as perceived by the individual. It uses the same principles of the ratings of perceived exertion (RPE) where you rate your effort based on how hard it feels. Both of these systems offer a way to increase your self-awareness regarding your performance and recovery.

Whether you are strength training or doing aerobic exercise, your body goes through a cycle of exercise, fatigue, and recovery, followed by a period of supercompensation where you can build endurance and strength. The key is to listen to your body and not to hurry the recovery process. Doing so will allow you to safely increase your fitness and reduce your risk of injury.

Low-Carb vs. No-Carb Diets

People considering a carb controlled diet often wonder about the differences between low-carbohydrate and no-carbohydrate diets. While the underlying principles are the same, the implementation is different. How do low-carb diets stack up against no-carb diets?

Many low-carbohydrate diet proponents believe that human beings need to avoid refined carbohydrates, sugars, and processed foods as an evolutionary imperative. Early humans were hunter-gatherers who most likely ate foods that they could either forage or kill. Some physicians, like Kurt G. Harris who invented the Archevore Diet, suggest that the human body has not evolved to process the foods that make up the bulk of the Western diet, including multiple processed foods like pasta, baked goods, and sugary snacks. Low-carbohydrate diets that focus on animal protein and vegetables mimic the eating habits of early humans, possibly providing a healthy, more natural way of eating.

In his book, Good Calories, Bad Calories, Gary Taubes explains exactly how carbohydrate consumption affects humans. When you eat carbohydrate containing foods, your blood glucose rises. In response, your pancreas releases insulin to return your blood sugar to a normal level. Insulin is the hormone responsible for storing dietary fat in your fat cells. It also keeps that fat from leaving the cells. Why does insulin do this? Because it exists to protect our body from times of famine by storing energy for lean times. Both types of diets limit the amount of insulin your body produces.

Diets in which you consume fewer than 50 grams of carbohydrates per day are considered to be low-carb. No carb diets, on the other hand, consist of zero carbohydrates. This means that you primarily eat animal protein and fat on a zero carbohydrate diet. Low-carbohydrate diets, on the other hand, allow you to eat some carbohydrate-containing foods, such as non-starchy vegetables, nuts, and moderate carbohydrate fruits. Most of the recommend low-carbohydrate diet plans, such as Atkins, Protein Power, and South Beach, recommend a moderate amount of carbohydrate intake.

Many people believe that if eating a low-carbohydrate diet will lead to weight loss, then eating a zero carbohydrate diet will bring about faster and greater losses. This isn't exactly true. Limiting carbohydrates in your diet is not the same as limiting calories and fat, and the mechanisms of loss differ. There is no scientific evidence that eating a zero carbohydrate diet will lead to faster weight loss.

Many scientists have studied low-carbohydrate diets to determine their efficacy. A 2010 Temple University study followed dieters for two years. One group of dieters ate a traditional low-fat, low-calorie diet while another group ate an Atkins-style low-carbohydrate diet. The study showed both diets to be equally effective at generating weight loss. Similar results have turned up in other studies, as well.

The only study performed on a zero-carbohydrate diet occurred in 1929 when two men agreed to go a year eating only meat. The study participants didn't lose weight, but they also experienced no predicted adverse effects of too much protein in the diet such as kidney disease or vitamin deficiencies.

Many health experts, such as MayoClinic.com, express concern that low-carbohydrate diets contain insufficient fiber, which can lead to constipation or even colon disease. No-carb diets contain even less fiber. Both low and no-carb diets are also high in saturated fat, which has been shown to contribute to heart disease.

No-carbohydrate diets are an extreme form of low-carbohydrate diets. For many, they prove difficult to maintain because of the lack of variety inherent in the diet. Most experts suggest a moderate approach to low-carbohydrate dieting that includes, at the very least, non-starchy vegetables. No discernible benefits arise from fully limiting carbohydrates.

Before going on a low-carbohydrate or no-carbohydrate diet, talk with your doctor.

Best Full Body Workout

Many people tout the benefits of certain workouts as a "full body workout." A true full body workout is one that works all of the major muscle groups, incorporating the components of fitness, including muscle strength, muscle endurance, flexibility, and cardiovascular endurance. Best is a relative term, and finding the best full body workout means discovering a workout that meets these criteria that you follow on a regular schedule in order to attain overall fitness.

The best full body workout for you depends largely on your personal fitness goals. Some people wish to obtain an overall level of fitness, while others focus on cardiovascular endurance, flexibility, or other factors of fitness. Ideally, in order to complete the best overall workout, you will make sure your workout routine works each major muscle groups and helps you to acheive each component of fitness. The major muscle groups include:

Legs, including quadriceps, calves, hamstrings, glutes, adductors, and abductors Core, including abdominals, erector spinae, and obliques Chest and back, including pectorals, latissimus dorsi, rhomboids, and trapezius Shoulders and arms, including biceps, triceps, forearms, and deltoids

Is it possible to perform one exercise routine that meets not only the five components of physical fitness, but also works all of the major muscle groups in a single routine? The answer is an unqualified yes!

There are many full body workouts that incorporate all of the above. Finding one that you enjoy will help you stick with your workout, making it that much more effective.

Circuit training offers an array of benefits. Not only are the exercises varied, but you can perform this high-energy workout in less than an hour, and you only need to do it about three times per week in order to maintain fitness. The workout combines strength training, cardiovascular activity, and balance into a single, fast-paced workout. You can also customize circuit training to meet your own fitness needs, balancing exercises between all major muscle groups and focusing on any special areas of concern. Additionally, you can perform circuit training at home using exercise bands or home exercise equipment, or you can perform it at a gym with an "official" circuit setup. In general, you combine 15 seconds to three minutes of aerobic activity with strength training activities. For example, in a simple circuit workout, you may use an elliptical trainer for three minutes, and then perform one set of 10 to 12 repetitions on a resistance machine, then get on the elliptical for another three minutes before moving on to another weight machine. Throughout the course of the workout, you continue moving from station to station with aerobic activity in between each weight lifting exercise. Completing one set for each body part with aerobic activity in between consists of a "circuit."

Circuit training not only strengthens muscle and improves balance and coordination, but it also serves as a high intensity interval training (HIIT) workout, which studies show may have a more significant impact on body fat than steady-state exercise. A standard circuit may include:

Leg press Leg extension Leg curl Adductor/abductor press Crunches Hyperextensions Chest press or bench press Military press Biceps curls Triceps kickbacks Pull ups, pull downs, or seated rows

Power yoga combines strength, flexibility, and aerobic activity into a single workout. Similar to Ashtanga yoga, when you do power yoga you combine multiple yoga poses in rapid succession. As you go through the poses, you not only fire up your metabolism and challenge your endurance, but you also gain the many benefits of yoga including inner peace and reflection.

Another great overall fitness workout that incorporates your entire body, Tae Bo has the additional advantage of being a workout you can perform at home without a lot of additional equipment. The cardio routine combines traditional aerobics moves with martial arts moves like roundhouse kicks and various punches. The result is a fun, high-intensity workout that can strengthen your cardiovascular system while improving both muscular strength and endurance. There are many Tae Bo workouts available you can follow at home with merely a DVD player and a television set. Once you learn the basics you can create your own workouts.

Many gyms and fitness centers now offer climbing walls. This is a fun way to get fit, and helps work every muscle in your body as you work your way up a wall. Centers offer safety gear and instruction to teach you how to make climbing an effective and fun workout. One of the main advantages of this type of workout, which builds muscular strength and endurance of both the upper and lower body, is that for many it feels more like playing than working out.

This fitness plan works all of the major muscle groups, but with a twist. Instead of performing a typical strength training move, you perform that move extremely slowly. The Slow Burn fitness program recommends using a metronome or timer and performing moves in super slow motion. This forces you to eliminate momentum and pay attention to both the positive and negative (lifting and lowering) aspects of the motion, creating muscular strength and endurance. Because of the speed of the movements, you only perform one set of each exercise, and a typical workout lasts around 30 minutes. Best, no special equipment is necessary, so this is an affordable workout you can perform either at home or at the gym.

These are just a few of the many full body workouts you can try. Each is high-intensity and adaptable for all ranges of fitness, from beginners to experts. By finding a full body workout you will enjoy, you will be well on your way towards better fitness.

Supreme 90 Day Interview

LoveToKnow welcomes fitness experts Michele Collier and John Dull, creators of the Supreme 90 Day System. This workout program offers a home-based, total body workout to people of all fitness levels. Collier and Dull discuss the benefits of the fitness system and how to get the most out of the program. In addition, you'll find a helpful review of the program after the interview.

Supreme 90 Day System is a fitness program that uses high-intensity interval training to provide a combination of strength training, cardio and core exercises. The program can help people build strength, sculpt their bodies and lose weight. Both beginners and experienced exercisers can get benefits from the workouts. The program's use of interval training helps people see continuous results instead of hitting the plateau common in many exercise routines as the body adapts to workouts.

Personal trainers Michele Collier and John Dull used their combined experience of 20 years of fitness training to create the Supreme 90 program. They designed the exercise program in a 10-DVD set of workouts featuring personal trainer Tom Holland, M.S., that guide people through detailed exercise demonstrations and instructions. The program provides exercises that allow people to work out a different part of the body for 35 to 45 minutes daily in progressive intensity over a 90 day period. The set includes a success chart and free online support for extra guidance and motivation. The system also encourages healthy eating and includes a Nutrition Guide for meal planning written by Tosca Reno, the New York Times bestselling author of The Eat Clean Diet book series.

Clap pushup demonstration by Michele Collier and Tom Holland

Personal trainers Michele Collier and John Dull created the Supreme 90 program to make exercise more accessible to everyone. Collier and Dull tell LTK that Supreme 90 is clinically proven to deliver results. It is a body transformation program to decrease body fat and increase lean body mass.

LTK: According to your website, the program uses muscle confusion to accelerate results. What is muscle confusion and how does the program use it?

CD: Simply put, muscle confusion is varying your workout program by changing the types of workouts you do every day. With Supreme 90, you will do resistance training, cardio based workouts and core conditioning.

LTK: The system offers a nutrition plan by bestselling author Tosca Reno. Please explain the benefits of the nutrition plan for fitness goals and what type of diet you recommend for program participants.

CD: We recommend this nutrition plan because it incorporates small frequent meals throughout the day that consist of a combination of protein and carbohydrates. This combination helps to keep your energy levels up and aids in your body's recovery.

LTK: Do you need any special exercise equipment other than hand weights and a stability ball to successfully complete the program?

CD: Absolutely not. That's what makes this program so great. You don't need any special or expensive exercise equipment to complete it.

LTK: What advice do you have for new Supreme 90 participants?

CD: We would advise all new participants to take a before picture and body measurements so they will be able to track their results.

Michele Collier demonstrating dumbbell swing-throughs

LTK: Will the program also help individuals who are significantly overweight improve their fitness?

CD: Yes. This program is designed for everyone. You just need to stick with it and the changes will occur.

LTK: What does the program offer experienced exercise enthusiasts?

CD: New and exciting workouts that will challenge even the most experienced exercise enthusiast. It utilizes the most current protocols to increase lean body mass and decrease body fat.

LTK: The program has a dedicated members-only website. What kind of benefits does this membership offer? Do you have to pay a fee to become a member?

CD: There are no fees required to become a member. Anyone who buys Supreme 90 can log on. The website offers a place to communicate with other Supreme 90 participants. It also includes nutrition and fitness tips as well as special offers.

Dumbbell press exercise demonstration

LoveToKnow received a free review copy of the Supreme 90 Day System. This program offers a lot of guidance to the consumer, in the form of the following:

A nutrition guide: The nutrition guide by fitness expert Tosca Reno provides a shopping list and meal plans that are accessible to most people. The meal plan is not rigid and allows some substitutions. You can eat healthy carbs, such as whole wheat bread. The foods are basic and easy to find in grocery stores. The menus are easy to prepare. The success chart: The success chart guide provides daily goals for workouts so that you know which exercises to do. The workout DVDs: The instructions are clear and easy to understand. Free online support: Everyone who purchases the program gets access to the free online support on the official website. This can help answer any questions you have or keep you motivated by talking with others on the program.

The workouts are challenging, and beginners to exercise will find that they will need to ease into the program. Since this program is aggressive, it is easy to overtrain if you are not careful. You just have to do the best you can at your fitness level without overtraining. It is really important to not overextend yourself in a workout before you are ready because you risk injury. The good news is the exercise system does not require you to keep up to get anything out of it. The idea is that you will progressively get stronger and increase endurance for the workouts. A beginner who is easing into the workouts can still get an effective workout with these exercises.

The instructions for each exercise are easy to understand and demonstrated in a way that beginners can copy. The set-up of each workout is motivating and professional to create the feel of working with a personal trainer or taking an exercise class.

The program's exercise schedule also makes things interesting because the focus changes daily. This is good for people who are easily bored with workouts. However, if you don't like scheduled workout routines that are pre-set, you may not like such a rigid exercise schedule for 90 days.

Rest days are included in the 90 day workout schedule, which is important for a healthy exercise plan, especially one as rigorous as this one.

The Supreme 90 program is designed to combine exercise with a balanced, healthy diet. The reviewer found that this diet plan that recommends six daily meals is a good one to provide energy for the workouts. It is also a diet that can allow for weight loss and makes the urge to snack less likely. A person does not have to follow this particular diet to still see results from the workouts, but it does help.

Can anyone get the dramatic results advertized by the manufacturer? If a person follows the 90 day exercise plan, he will see some improvement in his body because he is getting a significant amount of regular cardio and strength training. The results each person sees are individual and depend upon his original weight and fitness level at the start of the program. However, no one should expect to be transformed into a bodybuilder or fitness model in a mere 90 days. The beautifully sculpted bodies of the fitness models in the workout DVDS and on the package cover took more than 90 days and this package of workouts to form.

You can learn more about the Supreme 90 Day System by visiting the official website. The DVD set is for sale at the site as well as at the official As Seen On TV website. Customers can also find the exercise program in superstores, like Best Buy, in many locations.

Delicious Low-Fat Diet Meals

Low-fat does not have to mean meals low on taste. In fact, with a few substitutions, you can still enjoy family favorites without the unhealthy fat. Since fat gives flavor to foods, the trick is to learn to adjust recipes to cut fat without sacrificing taste. The following meals use low-fat friendly ingredients such as cooking sprays, egg substitutes, herbs, and lean meats.

These potato pancakes work well alone or served with a side of turkey bacon or sausage.

Ingredients

2 cups grated potatoes (drain excess juice) Egg Beaters or other substitute equivalent to two eggs 1 tbsp. flour ? tsp. salt Cooking spray Optional: grated onion to taste

Directions

Mix dry ingredients and add to egg substitute. Add liquid to potatoes (and onion). Spray a non-stick pan with cooking spray. Heat pan and drop batter by tablespoons. Spread thin and cook until crispy on each side. Oatmeal with low-fat or skim milk and fresh berries Whole grain French toast made with egg substitute Low-fat yogurt with fruit

Create sandwiches using whole grain breads, lean meats, and lots of vegetables. Instead of butter, use mustard and low-fat salad dressing as condiments. Baked or roasted chicken (skin removed) are popular low-fat options for sandwiches, but other options are available. Check with your local deli and ask which lunch meats are low in saturated fat.

Soups made with a chicken or vegetable stock offer plenty of low-fat options. Here are a few recipes to add to your low-fat menu. Add a side salad or half sandwich for a satisfying meal.

Or try this recipe for egg drop soup using an egg replacement.

Ingredients

? cup egg replacement ? cup flour ? tsp. salt 1 tbsp. water Chicken or vegetable stock

Directions

Beat egg substitute with salt. Add flour and mix until there are no lumps. Add water. Drizzle mixture into boiling soup mixture from the tip of a spoon.

Low-fat dinners don't need to be a lot of work. In many cases, you can eat familiar favorites, but you will have to prepare them differently. For instance, don't fry fish. Instead eat it baked, broiled or grilled. Make burgers with ground turkey or lean beef. Small changes such as this can make a big difference in overall fat content.

Salads make a healthy low-fat dinner option, but be sure to check the label on the salad dressing of choice. Traditional dressings can add as much fat as a you'd get in a cheeseburger. Look for low-fat or no fat varieties.

In casseroles, exchange high-fat ingredients with low- or no-fat counterparts such as in this recipe.

Ingredients

1 lb. turkey Italian sausage ? cup onion 1 clove garlic minced 1 (15 ounce) can tomato herb sauce 2 cups cooked whole-grain corkscrew noodles 6 ounces shredded part-skim Mozzarella cheese 10 ounce package frozen chopped spinach (thawed and drained) 1 cup small curd low- or no-fat cottage cheese ? cup Egg Beaters ? tsp. salt 8 ounces sliced mushrooms Small can sliced black olives

Directions

Brown sausage with onion and garlic in a skillet. Drain fat. Stir in tomato herb sauce and noodles. Spray shallow baking dish with cooking spray. Spread meat mixture in bottom of baking dish. Mix together spinach, cottage cheese, egg substitute, and salt. Spoon spinach mixture over meat. Top with cheese, mushrooms, and olives. Bake at 375 for 20-25 minutes. (Makes 6 servings)

Looking for more ideas? Try some of these resources:

Restock your kitchen and pantry with low-fat food options including plenty of fresh fruits, vegetables, and whole grains. Shop for lean meats, and cut any excess fat from them before cooking. Look for low- and no-fat options in dairy products like sour cream, cottage cheese, milks, etc. Experiment with herbs and spices to add flavor, and learn to use cooking sprays in place of oils or butter. Once you learn to cook delicious, lower-fat meals, you won't even miss that unneeded fat.

Most Effective Tricep Workouts

Woman using a dumbbell to perform triceps extensions

Your triceps muscles is the muscle group running along the back of your arms, forming a horseshoe-shaped muscle between your elbow and shoulders. Triceps muscles are responsible for elbow extension and pushing motions. You should work out your triceps at least two times per week as part of a balanced muscle conditioning routine.

When people work their arms, they often focus on biceps and skip the triceps. This can lead to injuries and strength imbalances. A balanced arm workout includes both biceps and triceps.It is important to balance workouts so that complimentary muscle groups develop strength and flexibility equally. Doing this can help you avoid injury and present an overall anesthetically pleasing appearance. In your arms, your biceps and triceps are complimentary muscle groups. While your biceps flex the elbow and help with pulling motions, the triceps extend the elbow and help with pushing motions. A balanced workout involves equal work of both sets of muscles.

The most effective triceps workout depends on your goals and fitness level. Some options for triceps workouts include:

If you pursue a regular weight training routine, then chances are you use your triceps to lift weights, even when you aren't performing specific triceps exercises. Triceps work is involved when you perform chest or bench presses and push ups, as well as when you work your shoulders. For this reason, it is best to perform your triceps workout on the same day you work your chest and shoulders. If you split your strength training routine into multiple days, you may wish to work legs, back, and biceps on one day, and chest, shoulders, and triceps on another. With strength training, it is essential that you leave at least 48 hours between workouts for a particular muscle group in order to allow the micro-tears you place in your muscles through strength training to heal and grow stronger muscle.

This is the area where you can tailor your workout routine to meet your goals and level of fitness.

Beginners need to gradually build strength in both muscles and connective tissue before pursuing a hardcore workout. Because of this, beginners should select a resistance that allows them to perform 12 to 15 repetitions. Select just one triceps exercise and perform two to three sets of 12 to 15 reps. After about six weeks, you will have reached the intermediate level. At this level, you can begin to lift slightly heavier weights and complete your exercises to failure. Choose one to two triceps exercises. If your goal is to build muscle, then perform two to three sets of six to eight repetitions. If you would like to tone and strengthen, perform two to three sets of eight to 12 repetitions. Once you have reached the advanced level, you may wish to try some techniques to spur even more growth like arm supersets. Advanced exercisers may also get more out of using free weights, which require additional work from supporting musculature. Advanced strength trainers should work every set to failure, selecting weights that allow them to perform between six and twelve repetitions for two or three sets.

Each of the following exercises are effective for isolating the triceps. Select one or two of these exercises for your workouts.

Skull crushers: Select a short barbell of the appropriate weight. Lie on your back on a bench with your feet flat on the floor. Grip the barbell with your elbows bent and your palms facing up. Tuck your elbows in close to your sides. Start with the barbell across your mid-forehead just above your eyebrows, holding the bar an inch or two above the forehead. Slowly extend (unbend) your elbows, carefully controlling the bar until your arms are fully extended at a 90 degree angle to your body. Lower the bar to the point just above your forehead again, and repeat. In this exercise, make sure your elbows remain stationary and only serve as a pivot. Kickbacks: Select a dumbbell of the appropriate weight. Grasp the dumbbell in your right hand with your palm facing inward. Place your left knee on a bench, and bend over to place your left hand on the bench in front of your knee. Tuck your right elbow into your side, bending your arm forward at a 90 degree angle. Now, use your elbow as a pivot and slowly extend the weight all the way back until your arm is fully extended. Lower the weight and repeat. Perform the same exercise for your left triceps. Pushdowns: Use a cable pulley machine with a straight bar attached to the upper pulley. Stand facing the machine with your elbows tucked into your side and your arms bent in front of you at a 90 degree angle, with your palms down over the bar. Grasp the bar with a loose grip and slowly extend your elbows, pressing the bar towards the floor. When your elbows are fully extended, Slowly return the bar to its starting position and repeat. Dumbbell triceps extensions: Select a dumbbell and sit on a bench with your feet flat on the floor. Grip the dumbbell in both hands and hold it up above your head with your arms extended to the ceiling. Using your elbows as a pivot and keeping your upper arms tucked into the sides of your head, lower the dumbbell behind your head and then extend the weight to the ceiling again.

Other exercises may contribute to a triceps workout, as well. For more variations try:

While strength is important, maintaining flexibility is also essential. After a triceps workout, be sure you incorporate slow stretches of the muscle group.

Working your triceps is an important part of an overall strength training program. Any of the above exercises will contribute to an effective triceps workout that will help you tone and strengthen this important arm muscle group.

Kettlebell Workouts

Kettlebells aren't just for hardcore bodybuilders, and the enthusiasm for them is backed by medical research. A study from the American Council on Exercise concludes that a 20-minute workout with a kettlebell can burn the caloric equivalent of running at a six-minute mile pace.

Try the following moves to get started. All you need is a single kettlebell and an exercise mat.

Grasp the kettlebell in both hands. Assume a squatting position, with your legs hip distance apart, your back straight, and your knees bent at a 90-degree angle. Hold the kettlebell between your legs. Straighten, stand, and swing the kettlebell outwards until it is at eye level. Contract your thighs. Return to the starting position. Do 10 to 15 repetitions.

Stand up straight with your knees slightly bent, feet hip-distance apart. Grasp the kettlebell in both hands. Raise it over your head, then swing it in a clockwise motion around your head. Repeat 10 to 15 times, then swing the kettlebell in the opposite direction.

Stand upright with your feet hip-distance apart and your feet turned outward 45 degrees. Grasp the kettlebell with both hands in front of you. Bend your knees, keeping your back straight, and place the kettlebell on the floor. Then stand and lift the weight up to chest height, your arms parallel to the floor. Grasp the sides of the handle and lift the kettlebell straight over your head. Lower the weight back down to your chest and return your hands to their original position on the top of the handle. Do 10 to 15 repetitions.

Lie down on your back with your legs straight. Hold the kettlebell in one hand with your arm extended in a straight line from your shoulder. Bend the opposite knee, prop yourself up with your other arm, and slowly rise off the floor, balancing the weight carefully above your shoulder. Stand, and reverse the movement to return to your starting position. Do five repetitions on each side.

Ready to torch those calories in a whole new way? While kettlebells provide stimulating exercise, don't get overeager. The challenge of a kettlebell can also be dangerous. Kettlebells offer a lot of bang for your fitness buck, but the reason they're effective is because they work your core and offset your balance in unexpected ways as you swing the weight around. That unsteady element means you risk injury if you aren't careful. Working out with a kettlebell can be more rewarding and more effective than using regular dumbbells, but the chance of pulling or spraining a muscle is greater.

If you've never used a kettlebell before, author of Kettlebells for DummiesSarah Lurie recommends starting with a lighter weight than you'd use for dumbbells. If you normally lift 8- to 10-pound weights, start with a 15-pound kettlebell.

Stand with good posture throughout your workout to prevent injury to your core. Maintain a natural S-curve in your spine to distribute the weight of the kettlebell correctly. Focus straight ahead, and keep your head and neck aligned with the rest of your spine.

If you're a beginner with the kettlebell, don't try to do too much at once. A short routine or circuit is more than enough. Since kettlebell exercises are so efficient at burning calories, you'll still be getting the level of workout you crave. Put together the kettlebell exercises above into a simple circuit, moving through each exercise one right after the other. Repeat the circuit two or three times. If you need more than that, repeat the circuit again, or do more reps in each circuit until you're ready to move on to a more advanced workout program.

When you're ready to move from a beginner's workout to a more advanced routine, consider outside resources such as kettlebell classes, personal trainers, DVDs, and books to guide you in building a more advanced workout while mastering proper technique and form. Kettlebell resources include books like Russian fitness instructor Pavel Tsatsouline's Enter the Kettlebell or the more advanced Return of the Kettlebell. Also consider DVD programs, such as Phil Ross's Power Body: Advanced Russian Kettlebell.

If you're looking to kick your workout a few notches or find your way out of a fitness rut, a relatively simple set of kettlebell routines can lead to fast results and increased cardiovascular fitness. Remember to warm up and cool down with stretches before and after your workout. The kettlebell will challenge your muscles and core in new ways, so preventing injury and speeding recovery is key to an enjoyable workout.

Simple Mediterranean Diet Recipes

The Mediterranean diet has its origins in the 16 countries bordering the Mediterranean Sea. While many of the cultures that produce recipes from this region have difficult or time intensive food preparation, there are several simple Mediterranean diet recipes as well. These simple recipes take just minutes to prepare and still give all the flavor and health benefits of the Mediterranean diet.

Whether you are an amateur cook or just beginning to explore the Mediterranean diet, these three simple recipes have relatively few ingredients and steps to create. Give them a try to get started on your Mediterranean diet journey.

This traditional Spanish dish makes a healthy, simple and delicious alternative to the flatbread pizzas most Americans know.

Ingredients

One medium sized eggplant One 16-ounce package of fresh, water-packed buffalo mozzarella Large bowl of warm water Two tablespoons sea salt One large tomato Half a cup of grated parmesan cheese Several large, fresh basil leaves One tablespoon of olive oil Salt and pepper to taste

Instructions

Slice the eggplant lengthwise into slices approximately 1/2-inch thick. Remove the outer rind of the eggplant slices, so each slice lays flat with the inner pulp revealed. Dissolve the sea salt in warm water and soak the eggplant slices for 20 minutes to remove the bitter oils of the fruit. Rinse well and pat dry. Slice the tomato to 1/4-inch thickness. Slice the mozzarella into 1/4 inch thick slices. Brush a small amount of olive oil over the bottom of a baking sheet and arrange the soaked eggplant slices on top. Brush additional olive oil directly onto the tops of each eggplant slice. Layer several basil leaves over each piece of eggplant. Place two to three slices of mozzarella and tomato onto each slice of eggplant. Salt and pepper the pizzas to taste. Roast in an oven heated to 425 degrees for 25 minutes. Serve with a fresh salad on the side.

Fattoush is a salad eaten throughout Lebanon. Tastes and ingredients vary by season and by the region where it is eaten. This version includes chick peas for additional protein.

Ingredients

One large pita bread, torn into bite sized bits One tablespoons minced garlic One tablespoon lemon juice Two tablespoons olive oil One cup chick peas, drained Two small tomatoes, diced Half a cucumber, diced One cup of romaine lettuce, shredded Half a cup of goat cheese, crumbled Two tablespoons of fresh parsley, chopped Two tablespoons of fresh mint, chopped

Instructions

Toast the pita bread in a warm oven until crisp. Place the lettuce, mint, parsley, cucumbers and tomatoes in a large bowl. Toss with garlic, lemon juice and olive oil until completely coated. Top with goat cheese, chick peas and the toasted pita bread.

Strained Mediterranean style yoghurt is higher in protein than conventional yoghurts, and it's thick, creamy and delicious. It mixes well with fresh fruit, as well as with cucumber and dill to form a simple Mediterranean snack eaten throughout the Middle East. Making your own yoghurt is simple and allows you to endlessly customize its flavoring.

Ingredients

One quart of fresh milk - use full fat, two percent or skim as you desire One pouch of freeze dried yoghurt cultures Large piece of cheesecloth

Instructions

Heat the oven to 200 degrees for ten minutes; then turn it off. Heat the milk over medium heat on the stove top. Bring it to a boil and watch closely as it begins to rise up in the pan. Remove from heat and pour into a ceramic bowl on the counter. Allow it to cool to 110 degrees Fahrenheit or until you can insert your pinky without being burned. Stir in the cultures and cover the bowl with plastic wrap. Set the bowl in the warmed oven for 6 to 8 hours to allow the cultures to grow. Remove the bowl from the oven and transfer it to the refrigerator for another 4 to 6 hours. Pour the yoghurt into a large piece of cheesecloth and allow the excess liquid to drain into the sink. Twist the top of the cheesecloth closed, and hang the pouch from the faucet to allow it to continue draining for at least 10 minutes. The longer the yoghurt drains, the thicker it will be.

While these recipes are simple and don't require any special cooking techniques, you should still take your time when preparing them for the first time. Familiarize yourself with the smells, tastes and textures of the food, as well as the way they combine. In no time, you'll be ready to move on to more complicated recipes.

All Natural Detox Diets

From disease prevention to rapid weight loss, all natural detox diets have been touted for their numerous benefits. While many claim detox diets use the natural detoxifying power of everyday foods and beverages to achieve improved health, it's helpful to take a closer look at the detox diets out there in order to separate fact from fiction.

While detox diets have been praised by many, critics have raised concerns about the safety of certain regimens. Make sure you find out all the facts first before deciding on whether or not a detox diet is right for you.

The 7 Day Detox Diet is based on the concept that the body accumulates up to twelve pounds of undigested "junk" in the digestive tract. After taking a supplement containing 34 natural detox ingredients for one week, the diet's creator claims individuals can lose anywhere from five to seven pounds of waste.

The Master Cleanse, also known as the Lemonade Diet, was popularized by Beyonce Knowles, who used it to shed pounds for her role in the film Dreamgirls. With a recipe that calls for water, lemon juice, cayenne pepper, and maple syrup, this program aims to help dieters flush their systems. Those following the cleanse are to drink this lemonade while abstaining from all other food and drink for 10 days.

Using a foundation of high-fiber foods and water, the Colon Cleansing Diet claims to eliminate excess waste to help improve colon function and rejuvenate the entire body.

Aiming to help with irritability, bloating, fatigue, and carb overload, nutritionist Jay Rob developed the three-day Fruit Flush. The meal plan consists of protein shakes and fresh fruit, and is designed to improve liver function, rid the body of toxins, and boost energy.

Based on a method by author and nutritionist Natalia Rose, the Raw Food Diet consists of consuming uncooked produce for ten days. Acceptable foods include nuts, fruits, grains, seeds, vegetables, water, juices, and coconut milk.

Promising to help dieters shed 21 pounds in 21 days, Martha’s Vineyard Diet was conceived by Roni DeLuz, a naturopathic doctor. The plan consists of a liquefied diet of fruits and vegetables, in addition to antioxidant supplements.

The brainchild of Laura Cabot, an Australian physician, the Liver Cleansing Diet aims to cleanse the liver with the consumption of fruits, vegetables, poultry, and fish. Lean proteins and healthy fats such as olive oil, salmon, and avocados are also allowed.

Supporters of detox diets, like naturopathic doctor and author of Detoxification, Linda Page, assert that benefits of detoxifying include renewing and recharging the body, while jump-starting a healthier lifestyle.

Physician, medical educator, and author Cheryle Hart claims all natural detox diets can help the body restore optimal alkaline balance, leading to improved overall health. Specifically, dieters can achieve the following benefits:

Mental clarityBetter metabolismWeight lossImproved moodHigher energy levelsRegular sleep

Detoxification, or metabolic therapy, as the American Cancer Society categorizes it, is based on the concept that the human body is exposed to toxins on a daily basis, including environmental offenders such as smog, dietary additives including preservatives, and indulgence in alcohol and caffeine.

In her article,Detox Diets: Empty Promises or Effective?, registered dietician Leslie Beck and Director of Nutrition at the Medcan Clinic in Toronto, Canada, asserts no scientific evidence exists to support the claim detox diets accelerate the elimination of waste from the body. She also claims medical experts believe that the human body has its own efficient cleansing system-–the skin, lungs, kidneys, liver, and GI tract–-to remove toxins.

According to Mayo Clinic nutritionist Katherine Zeratsky, side effects of detox diets can include dizziness, nausea, fatigue, and dehydration. Zeratsky also supports the school of thought that the liver and kidneys work effectively to rid the body of waste and toxins without the help of cleansing diets.

Wondering if a detox diet is right for you? First and foremost, consult your doctor. Do your research, and know that it’s always a good idea to maintain a healthy lifestyle for long-term benefits. No miracle cure can take the place of healthy habits

Brown Rice Protein Powder Detox

The use of brown rice protein powder as a detoxification aid gained popularity through the advocacy of Dr. Morrison's Detox Diet. This diet utilizes a special protein powder derived from brown rice, due to rice's amino acid content, and because powders with a casein or soy base are unacceptable in this diet. Dr. Morrison also points out that brown rice is high in two important amino acids specific for liver detoxification: glycine and glutathione. This has been confirmed by studies that indicate a relation between glycine and liver protection and glutathione's role in preventing and reducing oxidative stress. The brown rice protein shakes which utilize Dr. Morrison's patented formula as the base are part and parcel to Morrison's recommended diet.

It should be noted that brown rice protein powder detox diets are uncommon. In fact, outside the realm of Dr. Morrison's regimen, they go largely unrecognized by the nutritional world and are virtually non-existent. Most individuals who choose brown rice protein powders over dairy or soy formulas are doing so out of concern for allergies. One of brown rice's greatest perks is that it is low on the allergenic scale. In contrast, milk and soy rank high on the Mayo Clinic's list of most allergenic foods. Morrison's diet is the only currently known diet that advocates the use of brown rice protein powder as a major element for detoxification purposes.

Dr. Morrison likes to point out on his official Detox Diet website, that the antioxidants contained within his brown rice powder may protect the body from harmful free radicals that lead to oxidative stress and damage. The protein powder combined with a strict diet rich in green vegetables and anti-inflammatory foods is key to both detoxifying and rebuilding the body over time.

This diet has a recommended length period of 30 days. Experienced dieters may notice a similarity between Morrison's protocol and that of Dr. Perricone, as these diets are both rich in lean sources of protein, antioxidant rich berries, and green vegetables. However, where Perricone leans strongly on the necessity of essential fatty acids, Morrison highlights popular detox foods such as apple cider vinegar, yerba mate tea, and his own preference of brown rice protein powder for a burst of amino acids.

Morrison's diet is very restrictive, allowing for only the following foods and food types:

Water Olive oil Apple cider vinegar Turkey, salmon, chicken, eggs Spices Green, mate or herbal teas Snapper, sardines, blue crab or shrimp Apples Melons Papaya Kiwi Grapefruit Berries Pears Lemon juice Most vegetables

The quantities of these foods are limited, of course, except where the vegetables are concerned. Most non-starchy vegetables can be consumed in unlimited quantities. However, the cooking methods of any of the above foods are also restricted to more healthy practices such as steaming or grilling. There is also a codicil when it comes to nightshade and root vegetables, many of which are not allowed on the diet. Fans of potatoes, eggplants, and tomatoes and peppers will need to find solace elsewhere.

Dr. Morrison's Detox Diet provides dieters with a somewhat well rounded regimen. However, the lack of grains present in the diet may have users suffering for insoluble fiber. In such cases, certain fruits such as apples will need to carry their weight. From a nutritional standpoint, Morrison's plan should offer ample amounts of vitamins, minerals and proteins, at least for the duration of 30 days.

It should be noted that, although there is enough science to support the nutritional and antioxidant properties of many of the aforementioned foods, there is little science to prove an actual "detoxification" of the body. Dieters will benefit from the clean food protocol and the lack of processed foods and carbohydrates that may be present in their normal diet. However, Morrison's diet has no conclusive research to support its claims of improved metabolism and fine-tuned health. In fact, the Mayo Clinic has almost as much to say about the myth of "detox" diets and their claims of removing toxins from the body.

As with any diet or dietary change, you should consult your physician beforehand. Some people suffer from blood sugar issues or medical conditions that may prevent them from attempting certain health feats.

HCG Diet Recipes

HCG is the acronym for human chorionic gonadotropin, a natural pregnancy hormone found in the placenta during the first trimester. HCG is a hot topic among dieters as well because it is believed to aid in weight loss. In fact, there is a multitude of HCG diet recipes available on the Internet, and these recipes are designed to signal the body to break down and use body fat as a primary fuel source.

Each section of the HCG diet is referred to as a phase, with specifically designed recipes for each phase. The following recipes are suitable for those who are in phase one of the HCG diet.

Ingredients:

Radishes (1 ? cups sliced thin) Onion (1 tbsp. minced) Lemon juice (2 tbsp.) Salt and pepper

Preparation:

Stir radishes, onions, and lemon juice together. Add salt and pepper to taste. Chill before serving.

Ingredients:

Boneless, skinless chicken breasts (3 oz. grilled and shredded) 1 tomato (chopped) 1 tbsp. onions (minced) 1 tbsp. garlic (minced) Fajita seasoning Parsley (1 tbsp.)

Preparation:

Stew tomatoes until tender. Add onion, garlic, parsley, and ? packet of fajita seasonings, and stir. Finally, add chicken and cook until warm and bubbly. Serve immediately.

The following recipes are suitable for those in phase two of the HCG diet.

Ingredients:

Boneless, skinless chicken breast (3 oz. cooked) Cabbage (1 cup shredded) Onion (1 tbsp. minced) Reduced fat chicken broth (2 cups) Chili powder (1 tbsp.) Cumin (1 tbsp.) Cayenne pepper ( 1 tsp.) Black pepper (1 tsp.)

Preparation:

Bring chicken broth to a broil, and add seasonings, cabbage, and chicken. Reduce heat, and let simmer for 10 to 15 minutes until cabbage is tender. Serve immediately.

Ingredients:

Asparagus (snapped, 2 cups) Ginger root (1/2 tbsp. minced) Garlic (3 cloves, minced) Water (1/2 cup) Pepper Lemon zest

Preparation:

Cook garlic and ginger in a pot over medium heat for three minutes; then, add water and asparagus. Boil the mixture for five minutes; then, remove asparagus from pan. Season with pepper and lemon zest, and serve immediately.

The following recipes are suitable for those who are participating in phase three of the HCG diet.

Ingredients:

Raw almonds (2 cups) Granny Smith apple (1 apple, chopped) Sweet onion (1/2 cup, chopped) Celery (4 stalks, chopped) Garlic (2 cloves, minced) Flaxseed (2 tbsp.) Olive oil (1 tbsp.) Sea salt (1/2 tsp.) Cayenne pepper (1/8 tsp.) Sage (2 tsp.) Thyme (2 tsp.) Marjoram (2 tsp.)

Preparation:

Soak almonds overnight; then, drain and rinse. Chop almonds into fine pieces, and mix with apples, celery, onions, garlic, and remaining ingredients in a food processor. Pulse mixture until desired texture, and serve.

Ingredients:

Natural Flavor Protein Powder (2.5 scoops) BarleyMax (3 tsp.) Pink grapefruit (1/2 of fruit) Strawberries (1/4 cup, chopped) Granny Smith Apple (1/2 cup, chopped) Water (1 cup) Stevia (2 tsp) Swiss chard (1 cup, chopped) Konjac flour (1/2 tsp., optional-used to mix thicker smoothie)

Preparation:

Add ice cubes, and mix all ingredients together in a blender until smoothie has the right texture.

For specialty ingredients, visit the Sheepra Mini-Store on Amazon.

To create even more delicious recipes for each phase of the HCG diet, check out the following recipe books sold on Amazon.

The HCG Diet Gourmet Cookbook - Create over 200 delicious, low calorie recipes, including soups, salads, chicken, beef, seafood, desserts and beverages in this cookbook by Tammy Skye. The HCG Diet Cookbook: Helping Weight Loss Happen - This cookbook by Melissa Bitter features a variety of recipes based on fresh meats, fruits, vegetables, spices, and herbs. HCG Diet Recipes and Cookbook: 50 HCG Diet Recipes - This cookbook features 50 HCG diet recipes and includes the HCG diet summary with helpful tips for succeeding at each phase of the diet.

By eating the right foods throughout the different phases, the HCG diet can help you lose weight without losing muscle mass or slowing down your metabolism. By following the HCG diet, you can actually trick your body into thinking it is getting more calories. The results could mean a trimmer, more fit you!