The 8-Hour Diet (42 page)

Read The 8-Hour Diet Online

Authors: David Zinczenko

Grilled Steak Fajitas,
164–65

Smoky Deviled Eggs,
171

Phytochemicals,
90

Pineapple

Pineapple Punch Smoothie,
123

Pizza

Super Supreme Pizza,
163

Pomegranate juice

Blue Monster Smoothie,
121

Pork

Frittata with Arugula and Pepper,
130

Grilled Pork and Peaches,
155

Spinach and Ham Quiche,
134

Super Supreme Pizza,
163

Turkey, Bacon, Guacamole Sandwich,
142

Waffles with Ham & Egg,
126

Portion size,
16

Powerfoods.
See
8-Hour Powerfoods

Prayer,
190

Protein

in cheating strategies,
113–14

sources of,
80
,
81
,
83

weight loss role,
77–78

Q
uinoa,
95

R
aspberries,
87–88

Ricotta cheese

Blueberry Pancakes,
132

as Fat Buster,
83

Room temperature,
26
,
186

Routines,
25
,
53
,
99
,
180

Running,
37
,
58
,
182–83
,
198–99

S
alads

Avocado Tuna Salad,
137

Chinese Chicken Salad,
135

Greek Salad,
138

Rotisserie Turkey,
136

Tuna Salad adaptations,
144

Salicylic acid,
88

Satiety,
50
.
See also
Hunger

Saturated fat,
78
,
80

Sauces.
See also
Mayonnaise

Honey Mustard Sauce,
152

Red Wine Mushroom,
156

tips for,
157

Seafood.
See
Fish/shellfish

Selenium,
82

Self-control,
xii
,
106
,
177
,
179
,
180
,
184
,
188

Serotonin,
53
,
177
,
184
,
187
,
188
,
190

7-Day Meal Plan,
103

Sex,
186

Sitting, effects of,
184

Sleep

blood sugar levels and,
24–26

as cheating strategy,
111–12

immune function role,
25

napping,
52
,
183

routines for,
53

Smoothies,
121–23

Social activities,
187
,
188
,
190

Sodium,
75
,
82

Soups/stews

Chicken-White Bean Chili,
145

Curry with Cauliflower and Butternut Squash,
161

vegetable stock,
183

South Beach Diet, adaptation of,
67

Spinach

Frittata with Arugula and Pepper,
130

as Health Booster,
91

Shrimp Scampi,
162

Spinach and Ham Quiche,
134

Spirituality,
190

Stress,
40
,
45–46
,
106
,
174–75

Stretching,
184

Stroke, risk factors,
46
,
66

Sunlight,
50
,
185

Supplements,
63

Support systems,
48
,
178
,
179
,
180

T
ahini,
167

Tai Chi,
189

Taste sense,
116–17
,
174

Tea,
57
,
181
,
182

Temptation, avoiding,
178
,
180

Testosterone,
95

Thiamine,
85

Thirst, vs. hunger,
51
,
58
,
176
,
181

Tomatoes

as Health Boosters,
89

Huevos Rancheros,
125

Pico de Gallo,
169

selecting,
92

Touch sense,
186
,
190

Tryptophan,
53

Turkey

as Fat Buster,
77
,
79

Rotisserie Turkey (salad),
136

Southwestern Turkey Burger,
147

Sunrise Sandwich,
124

Turkey, Bacon, Guacamole Sandwich,
142

Tyrosine,
91

U
rine, color of,
182

V
egetables.
See also specific types

benefits,
76
,
89–91

roasted,
166

selecting,
92

stock from,
183

variety in,
74

Vegetarian/vegan diets,
63

Visualization,
177
,
178
,
179
,
188
,
189

Vitamin A,
74
,
90

Vitamin B complex,
78
,
80
,
85
,
90
,
91

Vitamin C,
87–88
,
90
,
101

Vitamin E,
81
,
86
,
93

Vitamin K,
74

Vitamin supplements,
63

W
alking,
184
,
197

Water,
50
,
57–58
,
182
,
191

Weight

gain,
16–18
,
20–21

loss,
75
,
77–78

Wheat Belly Diet, adaptation of,
68

Whey protein,
83

Whole grains,
91–95

Willpower.
See
Self-control

Workouts.
See
8-Minute Workouts

Written lists/goals,
177
,
180

Y
oga,
183
,
184

Yogurt

Blueberry Pancakes,
132

as Fat Buster,
82

Yogurt Parfait,
127

Z
eaxanthin,
90–91

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctor’s approval before beginning. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher. Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

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