The 8-Hour Diet (40 page)

Usual knee strain problems are avoided by taking pressure off vulnerable hinges.

This exercise works your glutes, which are your most metabolically active muscles, so you maximize calorie burn at the same time you improve your rear view.

You’ll gain extra power for jumping and twisting movements that are so critical to all sports.

HOW TO DO IT:

1.
Assume a wide stance with your feet outside shoulder-width apart.

2.
Keeping your back straight, load your heels and drop your hips until you can palm the box.

3.
Then load your palms and jump your feet out into a push-up position, being sure to squeeze your glutes.

Reverse the movement and repeat for 30 to 60 seconds.

MAKE IT EASIER

Use a higher low box, step, or even an inclined surface like a hill to decrease the range of motion.

MAKE IT HARDER

Increase speed of movement, add a full push-up at the bottom of the movement, and/or add a jump onto the low box at the top of the movement. From there experiment with other variations.

Underscored
page references indicate boxed text.
Boldface
references indicate illustrations.

A
cupressure,
191

Addiction, to food,
18

Adenosine triphosphate (ATP),
3
,
6
,
24–25

Almonds,
81
,
170

Alpha-linolenic acid,
82

Alternate-day fasting.
See
Intermittent fasting

Alzheimer’s disease,
39–40
,
42
,
45

Amyloids,
40

Antioxidants,
4
,
24–25
,
87–88
,
90–91
,
102
,
109

Anxiety management,
26

Appetite.
See also
Hunger

hormone role,
25
,
47
,
50
,
61
,
80

tips for controlling,
57
,
113
,
177–78
,
181–86
,
191

Apples,
88–89

Aroma, cravings and,
185
,
189

Artificial lighting,
17
,
49
,
53

Arugula

Frittata with Arugula and Pepper,
130

as Health Booster,
90

Rotisserie Turkey (salad),
136

Asparagus

Asian Chicken Packet,
160

Roasted Asparagus,
152

Aspirin,
88

Atkins Diet, adaptation of,
66

ATP,
3
,
6
,
24–25

Autoimmune disorders,
68

Avocados

Avocado Tuna Salad,
137

Corn Salsa,
153

Green Goddess Smoothie,
123

Grilled Steak Fajitas,
164–65

Guacamole,
143
,
168

as Health Booster,
89

Rotisserie Turkey (salad),
136

selecting,
92

Turkey, Bacon, Guacamole Sandwich,
142

B
ananas

Caffeinated Banana Smoothie,
121

Green Goddess Smoothie,
123

Oatmeal with Peanut Butter and Banana,
129

Beans

Breakfast Burritos,
128

Chicken-White Bean Chili,
145

Corn Salsa,
153

as Fat Busters,
84–86

Greek Salad,
138

Huevos Rancheros,
125

Hummus,
167

Bedtime routines,
25–26

Beef

Grilled Steak Fajitas,
164–65

Hoisin Beef Kebab,
157

lean, as Fat Buster,
78

Roast Beef and Cheddar Sandwich,
141

Seared Sirloin,
156

Ultimate Burger,
148

Belly fat,
9

Berries

Blueberry Pancakes,
132

Blue Monster Smoothie,
121

as Health Boosters,
87–88

Papaya Berry Smoothie,
122

Rotisserie Turkey (salad),
136

selecting,
92

Yogurt Parfait,
127

Beta-carotene,
91

Beverages, fasting and,
51
,
57–58
,
109
,
176
,
181
.
See also
Water

Biorhythms,
17
,
19
,
49–53

Blood pressure,
30
,
76

Blood sugar,
24–26
,
27
,
62
,
94–95

Bodybuilding,
60

Body fat,
7
,
9
,
45–46
,
61

Body mass index,
38

Body temperature,
26

Bone, strengthening of,
75

Boredom, craving role,
176

Brain, energy demands of,
43–44

Bread recommendations,
124
,
126
,
143
,
148
,
163

Breakfast

recipes,
121–33

skipping,
xviii–xix
,
51
,
59

Breathing techniques,
178
,
189
,
190

Broccoli

as Health Booster,
90
,
91

Loaded Alfredo with Chicken and Vegetables,
151

Parmesan-Roasted Broccoli,
166

C
affeine,
26
,
109
,
182

Calcium

saturated fat and,
78
,
80

sodium and,
75

sources of,
81
,
82
,
84
,
90

Calorie-restrictive diets,
xii
,
36
,
62
,
98–99

Calories, metabolism of,
10–11

Cancer,
27
,
30–31
,
42
,
76

Carbohydrates,
xxi
,
93
,
98
,
114–15

Celiac disease,
68

Cellular reproduction,
31

Cheating strategies,
59
,
108–17

Cheese

Blueberry Pancakes,
132

Greek Salad,
138

Parmesan-Roasted Broccoli,
166

Rotisserie Turkey (salad),
136

Spinach and Ham Quiche,
134

Sunrise Sandwich,
124

Chicken

Asian Chicken Packet,
160

Breakfast Burritos,
128

Chicken Salad Sandwich with Curry,
140

Chicken Tacos,
158

Chicken-White Bean Chili,
145

Chili-Mango Chicken,
159

Chinese Chicken Salad,
135

as Fat Buster,
77
,
79

Greek Salad,
138

Loaded Alfredo with Chicken and Vegetables,
151

Sesame Noodles with Chicken and Peanuts,
146

Cholesterol,
27
,
30
,
80
,
94

Circadian rhythms,
17
,
19
,
49–53

Coffee

in 8-Hour Diet,
57
,
109

benefits,
102
,
182

Caffeinated Banana Smoothie,
121

Cognitive function,
6
,
39–40
,
42
,
43–48

Corn on the cob

Corn Salsa,
153

selecting,
92

Coronary disease.
See
Heart disease

Cortisol,
45
,
186

Cravings, controlling,
63
,
110–13
,
177–91
.
See also
Hunger

Creatine,
78

Cysteine,
83

D
aily schedule,
50–53

Dairy products, as Fat Busters,
82–84
.
See also
Cheese; Yogurt

Deprivation,
61

Diabetes,
17
,
23
,
42

Dietary fat,
18
,
51
,
78–79
,
79
,
81

Diet programs,
xii
,
13
,
60–61
,
65–69
,
98–99
,
173–74
.
See also
8-Hour Diet