About the High Energy Diet Plan
“The concept of energy and the flow of that energy in the human body is the core of the current explosion in healing. The healing principle is to “balance” the energy in the body by using relaxation to counter the body’s reaction to stress.” The Berkeley Holistic Health Center
The High Energy Diet integrates all the tools for living a healthy, balanced life. Many times busy people will see or read something that they would love to integrate into their lives. They also lack the time to plan and execute a total health plan.
The High Energy Diet includes food/diet choices, exercise choices, and emotional/mental techniques for stress reduction. All the pre-tests, measurements, references for each of the three categories (diet, exercise, and emotional/mental tools) are given.
We have spent 30 years researching, enjoying, and implementing self-help, exercise, diet, nutrition, spiritual, emotional, mental, psychology and addiction books. Our central focus is on holistic healing—mind, body and soul. So the High Energy Diet includes the books we have found to have become our “textbooks”.
These books are incorporated in our Changemaker Library. Our goal is that each person using the High Energy Diet can create and continually change her/his health plan. Health takes effort to maintain. Each of us knows what we need to attain our highest level of health.
The real secret to weight loss is portion control. That is the main reason diet companies sell the food with the diet. The portions are regulated and controlled. For portion control, learn to use measuring cups and spoons to correctly choose the right portion. Some suggested portions are included in an article in South Florida Sun-Sentinel January 21, 2008 article.
The newspaper lists the following comparisons.(1) 3 ounces of meat/fish (about the size of a deck of cards), (2) 2 tablespoons of peanut butter (the size of a golf ball), (3) 1-1 1/2 ounces of cheese (the size of three dominoes, (4) 1 piece of whole fruit (the size of a tennis ball), (5) 1 cup of milk (one serving fills a regular coffee cup), (6) 1/2 cup of cooked pasta ( one serving fills a cupcake liner), and (7) 1/2 cup of cooked vegetables (about the size of a yo-yo).
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Do a Body Scan
Learning to do a body scan is from “Body Awareness” in The Relaxation and Stress Reduction Workbook. This chapter discusses how the mind and body interact, how to recognize tension in your body, and exercises to recognize and let go of tension in your body.
The body scan is explained on page 16: “Close your eyes. [...]
Before You Begin
Before you begin, clean out all foods that will tempt you. After you have reached your goal weight, you may begin reintroducing foods that the rest of your family enjoys. Do this only with one food product at a time. Ask your family to be part of your support system for your weight loss.
You will [...]
My Current High Energy Salad
I have always used salads as one part of my High Energy Diet food choices. In the beginning, I used a Greek salad as my staple. I have changed my salad choice as I have been adding more Asian flavors to my food plan. The Asian five flavors include sweet, sour, spicy, salty, and bitter. [...]
Are You Ready to Begin Losing Weight?
How many calories do you eat each day to maintain your current weight? (Use this link to determine the calories) http://www.rd.com/content/openContent.do?contentId=12678
How out-of-shape are you? Use these links to measure your body fat– BMI measures your body mass index:
http://www.nhlbisupport.com/bmi/
http://www.caloriesperhour.com/index_burn.html
How many calories do you need to omit in order to lose weight? Calculate the daily calorie deficit [...]
My High Energy Foods
I have learned which foods I like that are 100-300 calories a serving. I measure by calories only to keep myself honest about the quantity I am eating. I use cup measures for all dry food I eat. I found the vegetable I love to be the “star” or main staple of my food [...]
The High Energy Guidelines
A. You are the best person to create your own weight loss plan.
B. There are no food restrictions placed on you except for those foods that you know you have trouble controlling the amount that you eat at one setting.
C. Every day’s menu must include whole grains, milk, meat and beans, vegetables, and [...]
High Energy Diet Fiber Links
Harvard School of Public Health has extensive articles about fiber:
Introduction
Health Effects of Eating Fiber
Colon Cancer
Heart Disease
Type 2 Diabetes
Diverticular Disease
Constipation
The Bottom Line: Recommendations for Fiber
References
The American Heart Association’s recommendation for fiber, bran and cholestral includes this:
“Dietary fiber is the term for several materials in the parts of plants that your body can’t digest. Fruits, vegetables, some whole-grain foods, [...]
High Energy Diet Overview
How I Lost Weight:
First Day–http://kathyberman.com/?p=330
Second Day-http://kathyberman.com/?p=331
Third Day- http://kathyberman.com/?p=332
Fourth Day-http://kathyberman.com/?p=333
Before beginning the High Energy Diet:
Check your commitment
http://kathyberman.com/?p=326
Do a Body scan
http://kathyberman.com/?p=327
The High Energy Diet Guidelines
http://kathyberman.com/?p=525
What is your satiety index?
http://www.acu-cell.com/gi.html
http://www.vegetariantimes.com/document/563
http://www.mendosa.com/satiety.htm
http://www.nutritiondata.com/topics/glycemic-index#satiety
Are you ready to begin losing weight?
How many calories do you need to maintain your present weight?
http://www.rd.com/content/openContent.do?contentId=12678
http://www.primus.com
Use these links to measure your BMI (body mass index)
http://www.nhlbisupport.com/bmi/
http://www.caloriesperhour.com/index_burn.html
How many calories [...]
Proteins
Animal versus vegetable protein; sources of complementary proteins (grains-legumes-nuts/seeds), and combinations to create complete proteins:
http://www.bodyforlife2.com/incompletprotein.htm
Proteins are made up of a set of building blocks called amino acids. Some amino acids must be obtained from the food we eat. We cannot make them ourselves so we call these essential amino acids - they are [...]
Determining Proteins
Protein–to determine animal protein versus vegetable protein, use the chart from bodyforlife2:
Sources of Complementary Proteins
Grains
Legumes
Nuts/Seeds
Barley
Beans
Sesame seeds
Bulgur
Lentils
Sunflower seeds
Cornmeal
Dried peas
Walnuts
Oats
Peanuts
Cashews
Buckwheat
Chickpeas
Pumpkin seeds
Rice
Soy products
Other nuts
Pasta
Rye
Wheat
Combinations to Create Complete Proteins
[...]
