South Beach Diet

With the flu season rapidly approaching, many are concerned with the limitedsupply of vaccine doses available. However, researchers may have discovered analternative method to avoiding the flu, thus eliminating the common reliance ofvaccines.

Through studies, researchers attempted to discover what could be done in orderto prevent illness and strengthen the immune system. The answer: regularexercise.

As simple as it may sound, regular exercise is the key to staying healthy. Usingmature mice as their subjects, researchers studied how exercise protectedanimals against infectious challenges, such as influenza.

The Study:

Male mice, ages 11-20 weeks, that were infected with influenza The mice were randomly assigned to exercise (EX) or remain in home cagecontrol (HCC) EX mice exercised moderately for 20-30 minutes a day for four days Exercise was halted as soon as flu symptoms appeared. (This was done tomirror sickness-related behavior in humans)

The Results:

Survival rates of 20-week old EX mice were significantly higher than HCC miceof the same age that did not exercise There was no significantly higher survival rate evident in mice ages 11-16weeks All EX mice had twice the survival rate of HCC mice

Researchers found that by exercising, mice were preventing death resulting fromthe illness. Yet, while exercise protected mice from mortality, researchersdidnt see any changes in the food intake or cage activity.

Future studies involve testing mice that exercise on a regular basis, ratherthan a mere few days. Researchers hope these studies will shed light on otherissues such as the possible development of flu-specific immune cells.

Science Blog October 7, 2004.

New York Times October 17, 2004

Dr. Mercola’s Comment:

If you still wanted to get the flu vaccine, even after reading my warnings, itwould be a major challenge. The British government suspended the license of theLiverpool factory responsible for supplying the United States with nearly halfits flu vaccine doses, due to contamination issues.

Although some may believe the flu vaccine provides outstanding benefits, it canactually weaken the immune system and make you more predisposed to the illness.This is due to the aluminum and mercury that is put in every shot.

When you exercise you increase your circulation and the blood flow throughoutyour body. The components of your immune system are also better circulated,which means your immune system has a better chance of finding an illness beforeit has a chance to spread. In a sense, exercising helps your immune system to bemore efficient in weeding out and acting upon viruses and diseases.

You can review my exercise guidelines for some great tips on how to get started.

Aside from exercising, six other guidelines to avoid the flu include:

Eat a healthy diet by eliminating sugar Get enough rest Eat garlic regularly Dont let stress become overwhelming Wash your hands Take fish oil/cod liver oil regularly

By eating healthy and becoming aware of what is right for your body, you willknow what proportion of fats, carbs and proteins are ideal to build your immunesystem.

Also, you should increase the good carbohydrates like those in vegetables, andthe healthy proteins like those in clean, naturally raised meats (i.e., NOT thekind you typically find in grocery stores) like free-range chicken.

The bottom line is to lead a healthy lifestyle year round. Consider reading mybook, TOTAL HEALTH Program and implementing my diet into your life. If you do,chances are you’ll never have to worry about coming down with the flu again.

You can learn more about incorporating the right exercise program into your lifeby reading Paul Cheks latest book, How to Eat, Move and Be Healthy!, a perfectcomplement to my recommended nutritional plan. Chek’s book challenges you totake control of your health and gives you the steps to designing your ownindividual nutrition and exercise program. You will find the many descriptive”how to” illustrations both easy to follow and implement into your exerciseroutine.

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I was thinking ( just thinking - mind you ) of making stuffing for the Turkeyusing lc bread?I refuse to use porkrinds LOL. - repulsive even thinking of it…Today we had a heated discussion on staying lc for TGiving.It ended with me saying :” Okay if you are doing high carbs on TG - then Im done trying to do LC in thisfamily” ( I do the cooking ) . - to which she said — “You always get like that! LMAO..”.Sound like your house!! I know extreme… LOL -So maybe lc would be a compromise of sorts.like “yes dear” .We are having our inlaws here who went off the lc wagon and I dontintend on catering to that crap through the holidays…And I think that you can make a decent meal w/o it.

Have you guys experimented with this?I used to make my own but have since lost the recipe and out of practice.Although it is pretty basic …I know for some having it once would send you on a tear..If I only make enough for one serving I think I could live w/a lc one.Any suggestion? TNT would be nice…

May as well plan now as this will be an issue in about a month or so..Next they will be looking for them lc potatoes!

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I “weighed in” this morning and am really happy with the progress Imade this week. Not only did I lose a good bit of weight, but I alsofeel a lot trimmer. Guess the black beans haven’t hurt me in Phase I.

Got to make it another week and start getting ready for Phase II -there’s no way I’m going to do more than 2 weeks of this. Are theothers out there who started - or restated - with the new year stillon board?

Also, is there a way to adjust my settings to block or ignoreindividual messages? None of the “on topic” messages are problematic,but I certainly don’t need to learn about how to pick up women on line.

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Water: about 32 ounces, this is harder for me at homethan at workVitamins: yesExercise: no, unless I can count 4 hours of fishing inthe coldLC Recipe:This is simple and easy AND guaranteed to combacteven the worst PMS.1 pint whipping cream2 TBP cocoasplenda or sf sugar to taste1tsp vanilla

Whip cream to light peaks, gradually add otheringredients. Eat some (not all) immeadiately!Refridgerate the rest.LC Tip: Be creative!! You will find yourself insituations where options aren’t great. Make the bestdecsion that you can and feel good about it. Don’tmake a bad choice just because your options aren’tideal. See below for more explanation.Bonus: This was the perfect bonus for me, becauseSaturday morning, I found myself with very littlecontrol over what I was going to eat for breakfast.The last Saturday in April is the sportsman’s clubannual Fishing Derby, and running concurrently with itis the Booster club’s annual pancake breakfast. Notattending was NOT an option. Because I had helped setup the night before, I knew cakes and sausage where myonly choices. I had planned to bring a couple of hardboiled eggs, but alas ran out of time. So when I gotmy breakfast, I asked for the smallest pancake andextra sausage…he gave me two extra At thebeverage table, there was oj in 8 oz cups andapplesauce in 2 oz cups. I took on of each and ablack coffee. Back at the table, I put the applesauce on my pancake and ate about 3/4 of it. My sonwent up for more sausage, so he grabbed me another.After breakfast, I wasn’t full, but then again Iwasn’t hungry anymore. I could have chosen the stackof cakes with syrup, because I though that I had noother choice. Instead I tried to be creative with mychoice. We went back to fishing in full force, butstill didn’t catch anything.

I know this will make my post long, but I wanted toadd about eating in resturants. I think thisis/should be a non issue when low carbing. I amliving proof to this. I lost 35 pounds while workingin a resturant!! Most resturants do not have aproblem with substitutions. So do not be scared toask..just remember your server if they come thru ;-)They will be extra accomadating if you do. And again,be creative with your choices. Almost every resturantout there offers a “house” salad or small salad. Theninstead of thinking entre, look on the appetizer menu.This may be a bonus because of smaller portion sizes.Chicken wings? Tomato and fresh mozz salad?Antipasto? Egg drop soup? Horsey stuffed bbq shrimp?Last but not least, I wanted to add. My boss, who hasrecently lost 20lbs in the last 3 months, and travelsand who eats out ALL THE TIME. Said, “Eating isresturants and low carbing is easy. It is like youhave your own personal chef to fix your meals.”

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4 eggs1/2 cup cream1 c or more chopped brocolli ( can use frozen)1 cup shredded cheese.(Use either a strong/ tasty cheddar, or a feta)1/3 cup sauteed onions ….finely chopped

Combine all the ingredients and toss.Pour into a 10 in greased pie dish and bake for about 40 minutes or until theknife comes out clean

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SLOPPY JOE PIE1 lb. hamburger1/3 cup chopped onion2 stalks celery, minced1 clove garlic, mince1/2 cup tomato sauce2 t. Splenda1 T. white vinegar1 T. Worcestershire sauce1 t. mustard1/2 t. salt1/4 t. pepper2 eggs1/2 cup mayo1/4 cup heavy cream8 oz. cheddar cheese, shredded

Brown the hamburger with the onion, celery and garlic; drain fat. Add thetomato sauce, Splenda, vinegar, Worcestershire sauce, salt and pepper. Mixwell and let simmer, uncovered, about 10 minutes or so just to blend theflavors. Put the meat mixture in the bottom of a greased glass pie plate. Beatthe eggs in a small bowl and whisk in the mayo, cream and shredded cheese.Pour custard mixture over the meat and spread evenly. Bake at 350? for 30-35minutes until nicely browned. Let stand 10 minutes before cutting. Makes 8servings (4 carbs each)

HAMBURGER-BROCCOLI ALFREDO CASSEROLE2 pounds hamburger1 small onion, diced (2 1/2 ounces)10 ounces frozen broccoli florets8 ounces cream cheese1/2 cup heavy cream1/2 cup freshly grated parmesan1/2 teaspoon garlic powderSalt and pepper, to tasteIn a large skillet, brown the hamburger and onion, seasoning with salt andpepper; drain fat. Meanwhile, cook the broccoli until tender-crisp; drain verywell and season with salt and pepper. Put the cream cheese in a microwaveablebowl and microwave on HIGH about 45 seconds until soft. Whisk until creamy andsmooth. Gradually whisk in cream until smooth, then stir in parmesan cheeseand garlic powder. Mix hamburger and broccoli in a large, greased casserole (21/2 quarts or larger). Pour in cream sauce and mix well. Season to taste withsalt and pepper. Bake at 350 for about 35 minutes, until bubbly and brownedon top.

Makes 6-8 servings (6 servings - 4 usable carbs each) (8 servings - 3 usablecarbs each)

Breakfast Meatballs:2 lbs sausage1 lb ground beef3 eggs2 TBS instant minced onion1/2 lb shredded cheddar cheeseblack pepper to tastePreheat oven to 350 degrees. Combine all ingredients and mix well. Roll into

1-1/2″ balls and place on cookie sheet. Bake 20-25 minutes. Makes about 50meatballs. They freeze well after cooking for an anytime snack.One meatball (approx.)Calories: 87Carbs: 0.137Protein: 5.36

LC Tip:Wrapping celery in Reynolds Wrap before placing in refrigerator keepsit fresh & crisp longer.

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Salmon-Stuffed Zucchini

You may prepare these up to six hours ahead. Smoked whitefish may besubstituted for the salmon.

2 medium or 3 small zucchini, scrubbed1 can (6 ounces) salmon, drained and flaked2 tablespoons mayonnaise1 teaspoon Dijon mustard1 teaspoon chopped dillDash Worcestershire sauce1 tablespoon finely chopped red bell pepper

1. With a vegetable peeler, peel stripes down length of zucchini (tocreate a pattern of dark and light green). Cut zucchini into 3/4-inchslices; remove seeds and hollow slightly with a spoon. Arrange inrows on a serving plate.2. Mix salmon, mayonnaise, mustard, dill and Worcestershire. Fillzucchini hollows with salmon mixture. Sprinkle red pepper on top ofsalmon.

Servings: 8Prep time: 20 minutesCarbohydrates: 1.5 gramsNet Carbs: 1 gramsFiber: 0.5 gramsProtein: 4.5 gramsFat: 4 gramsCalories: 60

Hot Crab DipServe this savory dip with assorted controlled carb veggies orcrackers.

1 package (8 ounces) cream cheese2 tablespoons cream2 green onions, finely chopped2 teaspoons prepared white horseradish1 can (4 1/2 ounces) lump crab meat, rinsed and drained1/4 cup Parmesan cheese

1. Heat oven to 375º F. Butter a small, shallow baking dish. Mixcream cheese, cream, green onion and horseradish until well combined.Fold in crab meat.2. Transfer mixture to prepared dish. Smooth top; sprinkle withcheese. Bake 20 minutes until hot and bubbly.

Servings: 8Prep time: 10 minutesBake/Cook time: 20 minutes

Carbohydrates: 1 gramsNet Carbs: 1 gramsFiber: 0 gramsProtein: 7 gramsFat: 11.5 gramsCalories: 134

Hearts of Palm and Cherry Tomato PoppersWe call them ‘poppers’ because each tasty nibble can be popped in onebite.

2 cans (14 ounces each) hearts of palm, drained and cut into 1″slices2 tablespoons olive oil1 garlic clove, pushed through a press1/2 teaspoon oregano1/4 teaspoon salt1/4 teaspoon pepper1 pint cherry tomatoes, halved4 to 5 pieces Bibb or Boston lettuce leaves6 black olives, pitted and cut in half

1. In a large bowl toss hearts of palm slices, oil, garlic, oregano,salt, and pepper. Marinate 20 minutes for flavors to blend.2. Cut cherry tomatoes in half. To serve, spread out lettuce on aserving platter. For each hors d’oeuvre, skewer one heart of palmpiece and and one tomato half on a toothpick. Arrange on platter;scatter olive halves over all.

Servings: 10Prep time: 5 minutesMarinate time: 20 minutesCarbohydrates: 3 gramsNet Carbs: 5 gramsFiber: 2 gramsProtein: 2 gramsFat: 3.5 gramsCalories: 55

Mini Mexican Pizza Squares10 slices Atkins Bakery Country White bread1 1/2 tablespoon olive oil1 cup shredded Monterey jack cheese1/2 cup tomato salsa2 green onions, very thinly sliced6 black pitted black olives, sliced2 tablespoons chopped fresh cilantro

1. Heat oven to 400 F. Trim crusts from bread (save to make breadcrumbs). Brush bread with olive oil on one side and lightly toast.2. Cut each slice into four pieces. Arrange squares on a bakingsheet. Divide cheese on toast squares; top cheese with a scanttablespoon of salsa. Sprinkle with green onions and olives.3. Bake 10 minutes until cheese is bubbly. Sprinkle cilantro overpizzas squares. Serve immediately.Servings: 10Prep time: 15 minutesBake/Cook time: 10 minutesCarbohydrates: 9 gramsNet Carbs: 4 gramsFiber: 5 gramsProtein: 10 gramsFat: 7 gramsCalories: 129

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Since you were talking about glucosamine, I thought I would ask if anyonehas any information on increasing tear production.

I had LASIK in June and my eyes are now VERY dry. I started Omega 3 and 6,lutein and zeaxanthin, and vitamin E about a month ago. I have noticed someimprovement, but not enough. Any other suggestions?

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Eggplant Lasagna

1 eggplant sliced thin and purged1/4 cup coarse salt3/4 cup vegetable oil! cup tomato puree2 teaspoons oregano1 tablespoon chopped garlic1 1/2 cups grated mozzarella cheese1 cup Parmesan cheeseSalt and pepper to taste

Preheat the oven to 375 degrees.Using a mandolin or a thin knife, slice eggplant lengthwise into thinstrips.

Toss the eggplant with 1/4 cup coarse salt. Transfer the eggplant to acolander and allow to sit overnight. (This will remove anyexcess water from the eggplant and allow it to crisp nicely when fried. Ihave often omitted this step and grilled instead of fried the eggplant, andit works great)

Heat oil in a large skillet until approximately 350 degrees. Carefully fryeggplant slices in the oil until golden brown, approximately 30 seconds oneach side.

Drain the slices on paper towels, set aside until needed.In a medium bowl mix together 1 cup tomato puree, oregano and 1 tablespoonchopped garlic. Season with salt and pepper.

Grease a 8 by 8 inch square pan, and layer the eggplant on the bottom of thepan.

Sprinkle some of the mozzarella cheese mixed with the parmesan cheese,salt, pepper, and drizzle the tomato sauce over the cheese.Repeat the process the pan is full.

Bake the lasagna for 20 to 25 minutes until the cheese is melted and goldenbrown.

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What is all the fuss about carbs??? For the past 10-15 yrs, fat was enemy number one. Now we see that carbs may be the culprit causing American’s to become bigger and bigger. In this introductory article, I will give a brief explanation of carbs, protein, and fat, and what they mean to our body.

Carbs are our body’s first and primary source of fuel, just as coal is a train’s primary source of fuel. Carbs yield 4 calories of energy per gram. That means every gram of carbs you eat is worth 4 calories. Remember apaper clip weighs about a gram! Like coal, carbs are only used for fuel. Thecarbs (energy) that are left over must be stored away for later use. The bodystores the carbs into little storage areas in the muscle and liver in the form of glycogen. When these storage areas are full (which is almost always, intypical American diets), the body compacts the carbs (unused energy ) and stores it in the big EXPENDABLE storage units-FAT cells!

FAT is 2 grams of carbs compacted together to optimize storage. Fat yields 9 calories of energy per gram, more than double what carbs yield. It is ourbody’s reserve fuel, and for good reason-it’s super charged at 9 caloriesper gram! Fat that we eat can be used for either energy or structure material.The brain, eyes, and the tissue surrounding the intestines are primarilycomposed of good fats. So the right kind of fat intake is definitely needed and very important to your body’s growth, maintenance, and repair. Bad fat is compacted, stored fuel sitting on the human body to be used when itsprimary fuel, carbs, is unavailable.

Protein is also needed for the body for growth, maintenance, and repair. The entire body is made of protein. Hair, skin, nails, hormones, and tissue are

made of protein. Protein yields 4 calories per gram, just like carbohydrates

but protein is much different than carbs as a source of fuel. Using thetrain analogy, protein is more like wood. Wood is a more versatile source of fuel

If you were to use wood to fuel the train, and you didn’t burn it all up,you would not need to store it like coal. You could take all the leftover woodand use it to build something of structure. Similarly, what’s unused of theprotein you take in can be used to build something of structure for you body. Wood (protein) is a great fuel source but it can also be used to build things.Coal (carbs) is either burned immediately or stored away (as body fat).

Ok, so now we know that body fat on animals is stored, compacted energy at10calories per gram. Carbs are our primary source of fuel at only 4 caloriespergram. We need protein to build every aspect of our body. If worse comes toworse, protein can be burned as fuel at 4 calories per gram. When you reduce

carbs from your diet, your body turns to its secondary source of fuel-stored

FAT! Like in a train, there is no reason for you to use your reserve tankunless the main tank is empty! You might think, if I don’t eat carbs, then I

will be tired, because carbs give me energy. BUT fat yields twice the energyofcarbs per gram, so once you start burning fat as fuel, not only will youloseweight, you will have twice the energy as well! Think of 10 calorie fat ashighoctane fuel. Protein must be consumed so that your body will continue beingable to grow, maintain, and repair. Protein is your body’s third choice offuel. So as long as our body has fat to be burned and you’re eating protein,

you will be using fat as a source of fuel and the size of your storage tankwill be reduced!

So if you want to loose weight, choose wood instead of coal when you needfuel.

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