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Food Preparation

This  subject  could  fill  a  book  all  by  itself.  The  essential  point  to  remember  is,  once  again, 

to  avoid  added  fats  and  oils!  Do  not  fry  with  oil.  Use  non-stick  pans  and  fry  with  water.  A  little 
experimentation and  you’ll see how easy this is. Also remember that any menu that contains oil,
butter or margarine can easily be made as well or nearly as well w i t h o u t those ingredients. You must
experiment to apply this concept to every one of your favorite recipes, but the re w a rd for doing so
is very high. It will mean better and better health as well as greater and greater success.

Food Timing

The best way to arrange your food day is to s p re a d out your daily intake into several meals, as

opposed  to  eating,  say,  one  large  meal  per  day.  Studies  have  shown  that  when  two  comparable
g roups of people eat the same number of calories but on diff e rent schedules, the group that eats one
l a rge meal per day gains weight and feels worse, while the group that spreads its calories out dur-
ing the day feels better and gains no weight. 

Other studies indicate that when food is eaten late in the day, closer to bedtime, weight is gained

as compared to no weight gain when the same food is eaten earlier in the day.

T h e re f o re, LARGEST MEAL=Lunch, SMALLEST MEAL=Dinner, MODERATE MEAL=Bre a k f a s t .

This is the optimal way to arrange your days. The typical large dinner with which most people

a re familiar is problematic because the natural daily rhythms of the body are such that evening is
when it is preparing for rest, not a large meal. More import a n t l y, food eaten late in the day is much
m o re likely to be converted to stored body fat.  So eat a very light meal for dinner — salad, perh a p s
soup and a small side dish. Not much more. Remember: food eaten this late will almost certainly be
c o n v e rted  to  body  fat;  and  body  fat,  once  accumulated,  comes  off  much  slower,  and  with  much
g reater diff i c u l t y, than it goes  on - a fact with which many people are already familiar.

B reakfast can go either way. If you’re hungry in the morning, by all means, eat away. If not, eat

l i g h t l y.  Follow your body’s signals.

Lunch is the perfect time to eat your largest meal of the day, if you have one. There ’s plenty of

time left to burn it off, and the satiety will probably last well into dinnertime, thereby helping to
keep dinner small.

When to Eat, When to Stop

Naturally thin people typically follow both of these two simple pattern s :

1) Eat only when hungry; and
2) Stop eating when no longer hungry.

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3 ) Try to avoid p rocessed foods high in sugar and white flour. Check your labels and do not eat

anything that has too much of these items in the ingredient list, as they too contribute to 
obesity and ill health.

D O s

1 ) A LWAYS BALANCE YOUR FOOD INTA K E -- so that your intake of 

c a r b o h y d r a t e s

(all flour

p roducts such as bread, pasta, etc., and all sweet foods) approximately matches your intake
of  protein  (e.g.,  meat,  fish,  fowl,  egg,  milk  products,  soy  products).  You  may  do  this  by 
simply eyeballing the foods your are eating. Example: if you have a dish full of pasta in fro n t
of you (high carbs) then you need to balance it with what you approximate to be an equal
amount (by volume or better, by weight) of high protein food. The best high protein foods
a re  those 

f a t - f ree  turkey  or  chicken  breast  deli  slices

found  in  the  deli  section  of  your

s u p e rmarket.  They  are  inexpensive,  and  they  are  pure  protein,  with  NO  fat,  NO  carbs. 
Note  that 

egg  whites

a re  also  pure  protein,  and  may  be  eaten  in  just  about  any 

( reasonable) quantity.

2 ) DRINK PLENTY OF WATER! Try to drink eight 8 ounce glasses of water each day, or more. 

It  is  usually  best  to  use  bottled  spring  or  distilled  water,  since  the  water  in  most  are a s
today is heavily treated with chlorine and other unhealthful chemicals.

3 ) The  B E S T possible  foods  to  eat  are 

g reen  vegetables

:  eat  all  you  want  of  them  (within 

reason,  of  course).  And  remember  not  to  ruin  things  for  yourself  by  adding  oily 
salad dre s s i n g s !

T h e re are several vegetables that actually use up more energy getting digested than they bring

to your body. The digestion of any food re q u i res an expenditure of energy by the body. Once the food
is  digested,  it  releases  its  own  stored  energy  in  the  form  of  calories,  which  are  then  either  used
( “ b u rned”)  or  stored,  mostly  as  fat.    Sometimes,  the  number  of  calories  in  a  food  is  lower  than 
the  number  of  calories  it  takes  to  chew  and  digest  it.  The  act  of  eating,  for  example,  celery  or 
c u c u m b e r, can be a weight losing proposition all by itself — without exercise or anything! Now isn’t 
that intere s t i n g . . . ?

• Alfalfa spro u t s
• Beet gre e n s
• B roccoli - (a close call)
• C a b b a g e
• Cauliflower - (a close call)
• C e l e ry
• C h a rd, Swiss
• C h i v e s
• C u c u m b e r
• Eggplant - (a close call)
• E n d i v e

• G a r l i c
• L e t t u c e
• M u s h ro o m s
• Peppers - (a close call)
• R a d i s h e s
• Seaweeds of all kinds
• S p i n a c h
• Tomato - (a close call)
• Tu rnip gre e n s
• Water chestnuts
• Wa t e rc re s s

Vegetables whose digestion can use more calories than they contain include:

Summary of Contents for Power Gym

Page 1: ...UCTION MANUAL TOTAL BODY EXERCISE WORKOUT Includes 30 exercises using the Power Gym A Quality Thane Fitness Product Thane Fitness is a subsidiary of Thane International Inc La Quinta Ca 92253 www than...

Page 2: ...6 A Warm up 6 B Aerobic Resistance and Flexibility Exercises 7 C Cool down 7 Low Intensity Workout 8 Intermediate Workout 10 Advanced Workout 13 The Power Gym Exercises 16 CARDIOVASCULAR 16 Adjustabl...

Page 3: ...35 have health problems have a history of heart disease in your family or if you are overweight The Power Gym Components of Balance Fitness The American College of Sports Medicine s ACSM new guidelin...

Page 4: ...ith a sports medicine expert to establish the rates that are right for you This is especially important if you are over 35 have been sedentary for several years are overweight or have a history of hea...

Page 5: ...rm better and will decrease the aches and pains most people experience The warm up prepares your muscles for exercise and allows your oxygen to ready itself for what is to come This usually takes abou...

Page 6: ...rformed while continuing to step CHEST Chest flies in the upright position Photo 13 3 sets of 15 reps 1 minute active rest between sets Note Active rest constitutes continuing to step while resting th...

Page 7: ...pace 3 sets return to regular stepping UPPER BODY EXERCISES To be performed while continuing to step CHEST Chest flies in the upright position Photo 13 3 sets of 15 reps 1 minute active rest between...

Page 8: ...band during the warm up phase Three resistance bands after the warm up Adjustable dial hydraulic exercise levels 4 8 STRETCHING While seated on Power Gym stretch all body parts to be worked out to ful...

Page 9: ...egular stepping COOL DOWN 5 minutes cool down Easy stepping low intensity ABDOMINAL Abdominal crunch Photo 26 3 sets of 50 reps 30 seconds between sets EXERCISES PERFORMED AFTER COOL DOWN 3 cables 5 s...

Page 10: ...the shoulder in a repetitive movement Muscles Emphasized Bicep muscles Concentration Curls 4 Starting position Sit sideways on the Power Gym with legs apart and feet firmly on the floor Grab the resi...

Page 11: ...to the starting position Reverse position for the right arm Muscles Emphasized Bicep muscles and the large muscles of the upper back CHEST Flat Chest Press 10 Starting position Adjust the seat back to...

Page 12: ...r Gym with back straight against the pad and feet hooked under the stabilizer bar Arms lowered against the body and palms facing inward Movement Slowly raise arms away from the body to shoulder level...

Page 13: ...he body forward when walking or running Leg Press 22 Starting position Sit on the Power Gym with feet strapped in the pedals as if stepping grab the handle bars on either side of the machine Movement...

Page 14: ...luteus muscles ABS Abdominal Crunch 26 Starting position Remove the back pad and attach the roller attachment Sit on the Power Gym and hook feet under the stabilizer bar Adjust the height of the handl...

Page 15: ...Performed simultaniously with the abdominal obliques Muscles Emphasized Lateral flexor muscle and lower back muscle Back Massage 30 Starting position Laying flat facing down resting on the back pad w...

Page 16: ...ty so familiar to the chronic dieter Dieting will in the long run make you fatter You re reading this because what you want to lose is fat And you don t want to suffer too much in the process The simp...

Page 17: ...ally thin people typically follow both of these two simple patterns 1 Eat only when hungry and 2 Stop eating when no longer hungry 30 3 Try to avoid processed foods high in sugar and white flour Check...

Page 18: ...he tasty part below the oil Or bring your own healthful salad dressing Never order anything that is deep fried Remember to ask about this because there are many more foods that are deep fried than is...

Page 19: ...high blood pressure Eat slowly This will help minimize the effect of cravings because you will find that you are satisfied sooner than you would be if you were wolfing your food down Vary your diet Us...

Page 20: ...Notes...

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