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San Diego, CA 92116-3654
USA

Anaphase
Publishing

CyberScribe

Zills
on Fire CD

Mastering
Belly Dance
Rhythms DVD

FAT Loss Secrets

What Works, What Doesn’t

An Interactive Workbook

for Easy Diet and Activity Analysis

to Achieve Quick & Lasting Results

by Lily Splane, M.N.

Table of Contents

Preface 9

Introduction 10

Natural “Real” Food 11

Processed (Manufactured) Foods 11

The Conspiracy 13

HEALTH CONCEPT #1—Your Body’ Energy Balance 13

Energy Input 14

Energy Output 16

What Governs Biological Energy Transformations? 16

Drugs that Cause Hyperglycemia or Diabetes 17

Hormones and Enzymes that Regulate Metabolism and Fat Storage 19

HEALTH CONCEPT #2—Calories from Nutrients 21

Macro-Nutrient Ratio of “Ideal” Diets 21

Instructions 21

Your 24-Hour Food Journal 22

Self-Assessment 23

HEALTH CONCEPT #3—Macro-Nutrients in Food 25

Macro-Nutrients: Effects of Quantity Distortion 25

Carbohydrates 26

Carbohydrate (Saccharide) Classes 26

The Saccharides (sugars & starches) 27

Fiber: The Indigestible Carbohydrate 28

Instructions 29

Fiber Table 29

Self-Assessment 32

Modern Grains: The Staff of Life...? 33

Protein 34

Function of Protein in Living Tissue 34

Protein Quality 35

Limiting Amino Acids: 35

Limiting Amino Acids in Food Groups 35

Common Amino Acids in Foods 36

Protein Quality Table 36

Instructions 37

Vegetable Protein Sources 37

Animal-Source and Mixed Foods Protein Table 40

Instructions 52

Protein Sources Table 52

Self-Assessment 53

Protein Deficiency Diseases 54

Dietary Fats (Lipids) 55

Unsaturated Fat (Triglyceride) Molecule 55

Linoleic Acid 55

Saturated Fat (Triglyceride) Molecule 55

Palmitic Acid 55

Bad Lipids 56

Good Lipids 57

Polyunsaturates 57

Omega-3s 58

Monounsaturates 58

Saturates 58

Tropical Oils 59

Butterfat 59

Ratios of Saturated, Polyunsaturated, and Monounsaturated Fats 59

Instructions 60

Saturated & Unsaturated Fats Table 60

Omega-3 Fats Table 63

Self-Assessment 64

Fat Ratio Intake Table 64

HEALTH CONCEPT #4—Processed Food 66

Assess Your Processed Food Intake 66

Instructions 66

Calories in Common Processed Foods 66

Instructions 68

My Processed Food List 68

Self-Assessment 69

HEALTH CONCEPT #5—Dubious Fad Diets and Strategies 70

Particularity in Selection 70

One-Food-A-Day Diet 70

Special Prepared Meals (Jenny Craig, etc.) 71

Eliminate Food “Villains”71

High Protein, Low Carbohydrate Diet (Atkin’, Ketogenic) 71

Water-Loading Diet 72

Liquid Protein Diet (Protein-Sparing) 73

Herbal Powder Diets (Herbalife, etc.) 73

Fruit-Loading Diet (Beverly Hills or Hollywood Diets) 74

HGH Injections (Human Chorionic Gonadotropin shots) 74

The Most Important Concept You’l Ever Learn:
Insulin, Hyperinsulinism, and Inflammation 76

Blood Sugar Table 76

Glycemic Index and Glycemic Load 79

Calculating Glycemic Load 80

Instructions 83

My Glycemic List 83

Glycemic Load Scale 85

Self-Assessment 86

HEALTH CONCEPT #6—Energy Expenditure During Daily Activities 88

How to Calculate Your BMR (Basal Metabolic Rate) 88

METHOD 1: A Simplified Calculation involves three parameters: 88

BMR Calculation 88

METHOD 2: Precise Energy Requirement Calculation 89

BMR Table 90

Activity Table 92

24-Hour Activity Level Table 93

Energy Expenditure Table 94

HEALTH CONCEPT #7—Exercise for Weight Control 96

High-Intensity Interval Training 96

Exercise Physiology 97

Exercise Intensity vs. Nutrients Burned 98

Assessing Your Fitness Level 98

Instructions 99

Formula for Calculating Maximum Heart Rate 99

Self-Assessment 99

Finding Your Recovery Heart Rate 100

Instructions 100

Self-Assessment 100

Interval Training Routines 101

Instructions 101

Sample Interval Training Routine 102

Unfit Level Interval Training Routine 102

Sample Interval Training Regimen for Generally Fit Persons 102

HEALTH CONCEPT #8—Micro-Nutrients: Vitamins, Minerals, and Enzymes 104

Nutrient Chirality (Polarity) 104

Enzymes 105

Preparing Foods 106

Produce 106

Breads, Meat, Root Vegetables 106

Grilling and Barbecuing 107

Eggs 107

Fats 107

Summary 107

Nutrition Tables 108

Composition of Selected Foods 108

Nutrition Values of Selected Fast Foods 124

Nutrition Value of Selected Dry Breakfast Cereals (1 oz) 128

Nutrition Value of Selected Desserts (Sweets, Confections) 129

Recommended YouTube Videos on Nutrition and Endocrinology 132

References 133