Our Complete Guide To Frugal, Healthy Eating

What to watch out for


Vitamin B6 helps the body metabolize oxalates , so you should get even better results by adding vitamin B6 supplementation. Cheating is creeping into my day and the small cheats are really starting to add up. Since the kidneys act so slowly, ordinarily the body relies on the lungs and buffers to rapidly normalize pH. The calcium concentration in cells is controlled by sodium. Basically, you measure your pulse beats per minute before you get out of bed and write it down, before you eat a meal consisting of one food and write it down, 30 minutes after eating and write it down, and 60 minutes after the meal and write it down. My kids LOVE them. I am saying this because I, as probably many of you, love to just throw in ingredients or foods that we love, that are not necessarily cheap nor healthy.


Lack of vitamin D is associated with 16 different cancers. For information on vitamin D, see the website of the Vitamin D Council. First it is ridiculed.

Then it is violently opposed. Finally it is accepted as self evident. Many "prepared foods" contain too much salt. Excess salt or too much sugar in your diet causes the body to excrete potassium.

There is new research showing that a sugar called xylitol pronounced zy-li-tol can significantly improve oral health, improve calcium absorption, increase bone density and remineralize tooth enamel. The toothpaste we use is called Tooth Builder and contains xylitol which is found to reduce tooth decay.

Tooth Builder toothpaste is fluoride-free. Fructose can impair the body's ability to absorb calcium. The herb stevia is the best no-calorie sweetener. Available in health food stores.

The incidence of osteoporosis increased 7 fold over the last decade. The primary cause of osteoporosis is the high protein diet most Americans consume today. John McDougall In other words, eat more fruits, vegetables and berries.

Vitamin K has two natural forms: Vitamin K deficiency is associated with osteoporosis, calcification of the arteries, Alzheimer's, and certain cancers liver, prostate. Fluoride in drinking water and toothpaste contributes to bone destruction. The nutritional supplement MSM helps reduce inflammation. Monitor your bone mass with a Body Composition Monitor.

Bones grow and strengthen in response to stresses placed upon them. Weight bearing exercise is essential. Sodium Bicarbonate Baking Soda - For mouth, stomach, intestinal, rectal, oral cancers if not infiltrated , take 1 TEAspoon with glass of water in the morning and 1 in the evening every day for one month.

Cancer should be cleared. Tullio Simoncini 1 , 2 , 3. Sodium bicarbonate warnings and contraindications. Here is a recipe to make your own magnesium bicarbonate water.

Every cancer can be cured in weeks. If you want to consume soda pop, why not drink club soda? Ingredients are carbonated water, potassium bicarbonate and potassium citrate. Check the ingredients before buying. Add a few drops of lemon or lime for taste. In an alkaline system there is less effect of cold and congestion. Viral infections are pH sensitive. The terrain is everything. According to Claude Bernard, healthy terrain involves four factors: The lost history of medicine. Mucusless diet - acid foods increase mucus, alkaline foods do not increase mucus 1 , 2 , 3 , 4.

Yin is acid, yang is alkaline. Secret to Healing Virtually All Diseases - 4 hour movie. Watch this documentary Cancer: The Forbidden Cures free online. Wait at least 2 hours after eating. Fill your mouth with saliva and then swallow it. Do this again to help ensure that the saliva is clean. Then the third time, put some saliva onto pH paper. Wait a few seconds until the pH paper stops changing color.

The pH paper should turn blue. This indicates that your saliva is slightly alkaline at a healthy pH of 7. If it is not blue, compare the color with the chart that comes with the pH paper. If your saliva is acid below pH of 7.

It would be good if health food stores and pharmacies would stock pH paper. Why not go to your local health food store or pharmacy and suggest this to them? There are many suppliers of pH paper. You want narrow range pH paper measuring pH 4. Amazon offers several pH test strips for you to choose from 1 , 2 , 3 , 4.

Thus the pH of saliva parallels the extra cellular fluid The pH of the non-deficient and healthy person is in the 7. The range from 6. Most children are dark blue, a pH of 7. Over half of adults are green-yellow, a pH of 6. Cancer patients are usually a bright yellow, a pH of 4.

Barefoot and Carl J. Stomach acid has a pH of 1. As pH falls below 4. Indeed, cancer tumors can become so acidic as to do just that. It is called "acid-induced apoptosis. Concentrated lactic acid has a pH of 2. Virtually all degenerative diseases including cancer, heart disease, arthritis, osteoporosis, kidney and gall stones, and tooth decay are associated with excess acidity in the body. While the body has a homeostatic mechanism that maintains a constant pH 7. Therefore, the pH of these other tissues can fluctuate greatly.

The pH of saliva offers a window through which you can see the overall pH balance in your body. Cancer cannot exist in an alkaline environment.

All forms of arthritis are associated with excess acidity. Acid in the body dissolves both teeth and bones. When these ions are in equal proportions, the pH is a neutral 7. The pH scale goes from 0 to 14 and is logarithmic, which means that each step is ten times the previous. In other words, a pH of 4. A pH of 7 is neutral between acid and alkaline, and has an electrical charge of zero millivolts. A pH of 14 is the extreme alkaline end of the scale and has an electrical charge of millivolts.

Each step in the pH scale is plus or minus 60 millivolts. From this we can calculate that a pH of 7. Children are reported to have an electrical charge of millivolts which equates to a pH of 7. Injured tissue heals at to millivolts , and if this charge cannot be attained by the body then healing does not take place. Minus 50 to millivolts equates to a pH between 7. All these healthy pH values have a negative electrical charge.

This reversal of polarity from negative to positive electrical charge damages tissues, prevents healing, deprives tissues of oxygen, and interferes with the transfer of nutrients into cells and wastes out.

These are called acid minerals. Minerals with a positive electrical charge are attracted to the negatively charged OH - ion. These are called alkaline minerals.

Also important for cancer treatment and prevention are the alkaline trace minerals rubidium and cesium. To determine if a food is acid or alkaline, it is burned and the ash is mixed with water. If the solution is acid or alkaline then the food is called acid or alkaline. Ash is the mineral content of the food. This method removes volatile organic acids that will be metabolized to carbon dioxide and water.

It seems surprising that a lemon or grapefruit would be considered alkaline, but it is the effect of the food on the physiology AFTER it has been digested and metabolized that we are interested in.

If your saliva is too acid you may wish to increase the alkalinity of your body. Ways to do this include: Eat mostly alkaline foods. Minimize the "strongly acid" foods. So about three quarters of your plate should be covered with alkaline foods. It is the chlorine in municipal drinking water, sulphur in the concentrated protein of meat, fish, eggs and hard cheese, and phosphorous in meat and soft drinks that makes these foods so acidic.

In general, a more vegetarian diet is more alkaline. It is a question of balance, and at present the balance is tilted too heavily in the direction of acid foods. Fats and oils have a neutral pH, neither acid nor alkaline. Plant-based beverages tea, coffee, cocoa, herbal teas, beer, wine, juices of fruits and vegetables are generally mildly alkaline. The above summary is based on a detailed Acid Base Food Table your computer should be able to translate this for you.

If you want more information, here are some articles you can read 1 , 2. The healthiest dairy products to consume have never been pasteurized or homogenized. Look for "raw" milk, and cheese made from raw milk. Kefir is better for your gut than yoghurt. The healthiest way to consume grains and legumes is in the form of sprouts.

In a sense, by sprouting grains or legumes you are turning them into vegetables. Plus, the sprouting process deactivates enzyme inhibitors and other chemicals in the seeds so that in some cases cooking is no longer necessary. There are many advantages to eating foods raw when possible, as we discuss on our raw foods page. Alkalize For Health endorses the "nutritarian" diet advocated by Dr.

Supplement your diet with alkaline minerals. The main alkaline minerals in the body are calcium, magnesium, sodium and potassium. These minerals complement each other.

For example, calcium is needed to contract a muscle and magnesium is needed to relax it. At a cellular level, your cells maintain a balance of potassium inside and sodium outside, but this pumping of potassium and sodium requires magnesium.

The calcium concentration in cells is controlled by sodium. All four of these minerals work together in the body. Problems arise in the body when one or more of the minerals are deficient or when the minerals are out of balance with each other. For example, here is a look at potassium vs. As sodium enters the cells they swell with water cellular edema , energy production is reduced, and the cellular metabolism of proteins and fats is inhibited. People in North America tend to consume too much calcium and sodium and insufficient potassium and magnesium.

This is often reflected in urine tests which show calcium and sodium being excreted while potassium and magnesium are being retained. This is why we are not much interested in urine pH, which simply reflects waste being discarded by the body. Of much greater interest is the pH of saliva, which reflects your success in maintaining an alkaline condition within your body. Beyond this, we do suggest checking your blood oxygen level using a finger pulse oximeter.

See our oxygen page for more information. If you are having difficulty in becoming alkaline, checking the pH of your urine and finding that it is alkaline will show that the alkalinity is being absorbed into the blood.

Some of it will then be excreted by the kidneys as alkaline urine. You can take three pH strips and line them up on the edge of the bathroom sink. Dip the first into water containing potassium bicarbonate, dip the second into the urine stream and dip the third into saliva.

Ideally they will look quite similar. These two minerals need to be consumed in an appropriate balance. A problem arises because dairy products contain calcium but little magnesium. There is no relationship between the consumption of calcium and the incidence of osteoporosis. However, magnesium does increase bone density. In the North American diet, excess calcium is coming primarily from dairy products and supplements, and excess sodium is coming from "prepared foods" that are loaded with salt.

Largely missing from the diet are potassium and magnesium that would come from eating fruits and vegetables. A diet based on fruits and vegetables, nuts and seeds, with a small amount of dairy, would give the body all four of the alkaline minerals in better balance. This is the diet we recommend in point number 1 above. Just make sure that your diet contains all four of the alkaline minerals in reasonable balance.

For example, the food label " Daily Value " for sodium is 2, mg. This is MUCH higher than the RDA for sodium and is extremely misleading in favor of food manufacturers who add salt to "enhance" the flavor of their flavorless foods. The "Daily Value" for potassium is just the opposite. At 3, mg it is is far below the RDA. The proposed changes to the food label omit magnesium entirely. It is completely ignored which is a clue that magnesium is genuinely important to your health.

Also, this hides the lack of magnesium in dairy products which is an embarrassment to the dairy industry. The dairy industry will love this. Calcium supplements are generally mg to 1, mg, which is probably too much. This lower amount of calcium is easily obtainable from food. Too much calcium, particularly if not accompanied by sufficient magnesium, vitamin C, vitamin D, vitamin K, and trace minerals can CAUSE many health problems 1 , 2.

People in third world countries generally have strong bones yet consume much less calcium than in wealthier countries. The secret is they get plenty of vitamin D from sunshine and lots of potassium and magnesium from fruits and vegetables.

From the above table it is clear that potassium is the main alkalizing mineral in the body. Therefore, it is interesting that potassium supplements are generally 99 mg which is virtually useless thank the FDA for this. There are about 5 grams in a teaspoon of baking soda, and of this about 2 grams are potassium and 3 grams are bicarbonate.

Watch this 10 minute video. Here is a link to the paper discussed in the video. Potassium bicarbonate is available as an alternative to the sodium bicarbonate ordinarily used as baking soda. In our experience, potassium bicarbonate in water has a pleasant slightly salty taste. Potassium bicarbonate supplementation reduces calcium loss from the body. This is evidence of chronic acidosis, because calcium from bone is used by the body as a last resort buffer in response to prolonged metabolic acidosis.

Potassium and bicarbonate are the main alkalizing ions in saliva. As a side note, the salivary glands also have pumps known as "sodium-iodide symporter" to concentrate iodide into the saliva.

The iodide concentration in saliva can reach times that seen in plasma. Iodide accumulation in both the salivary glands and thyroid gland is inhibited by perchlorate and nitrate which are commonly found in drinking water. Thiocyanate found in cigarette smoke also inhibits iodide accumulation in the salivary glands and thyroid.

This gives a convenient way to talk about very small numbers, such as the measurement of substances in biological fluids. If you are just beginning to alkalize your body, you might want to take a little more potassium bicarbonate for your initial "loading". As a general rule, when supplementing with potassium bicarbonate start with half a teaspoon taken with water once or twice a day.

Slowly increase the number of doses and the size of each dose at a rate your body finds comfortable. Level off when your saliva pH is between 7 and 7. Maintain this pH for the rest of your life, letting the pH test tell you what is a sufficient daily dose of potassium bicarbonate. Don't be impatient and do not get discouraged. It may take some time for the accumulation of acid in your body to be neutralized.

You can also put half a teaspoon of sodium bicarbonate and half a teaspoon of potassium bicarbonate into your cup of water. Here is a secret known to chefs.

The salty taste can be masked by sweetness, acidity or fat. So you might add a little sweetener xylitol or stevia plus ascorbic acid powder vitamin C to your daily bicarbonate drinks.

The result is a fizzy effervescent drink. Here is our formula. You now have a glass of wonderful tasty beverage much like soda pop except that it is alkaline instead of acid.

The whole family will enjoy this. Give it a good stir and drink with a straw. If you save some undissolved xylitol crystals for the end, then they leave a sweet aftertaste in the mouth.

Calcium supplements generally contain some magnesium. However, magnesium is difficult to absorb and there are indications 1 , 2 , 3 , 4 , 5 , 6 that you should get as much magnesium as calcium, which is why we suggest taking supplemental magnesium daily. Do an Internet search for "rda magnesium too low" for more information.

Magnesium deficiency is a primary cause of Alzheimer's disease , and plays a role in type 2 diabetes. Each of these tablets give you mg of magnesium, mg of potassium plus these two alkaline minerals are chelated with five organic acids that are used in the Krebs cycle. The Krebs cycle, also known as the citric acid cycle, is the process in cells that creates cellular energy and is known as cellular respiration.

We discuss this in greater detail on our oxygen page. Potassium citrate is helpful to increase the zeta potential of bodily fluids, as is discussed in point number 7 below. Magnesium oxide and citric acid in water will produce magnesium citrate.

If you want to eat salt, use unrefined salt which contains about 60 trace minerals in addition to sodium chloride. It is generally colored grey, pink and comes in large crystals. Put it in a grinder and keep it on the dining table beside the pepper grinder. There is evidence that " high sodium intake induces a low grade metabolic acidosis and thereby causes bone resorption.

Robert Young has created an alkalizing nutritional supplement called pHour Salts that contains sodium bicarbonate, potassium bicarbonate, magnesium chloride and calcium chloride. Respiratory acidosis and alkalosis are basically caused by too little or too much breathing.

Too little breathing allows carbonic acid to build up in the blood, causing the blood to become acidic. Too much breathing hyperventilation causes carbonic acid in the blood to fall to abnormally low levels making the blood more alkaline. Carbonic acid is created by combining carbon dioxide with water. Metabolic acidosis and alkalosis are caused by diet and metabolism.

All metabolic wastes are acids: Uric acid C 5 H 4 N 4 O 3 results from the metabolism of purines which are a substance found in dying cells and certain foods. For example, consumption of animal protein leads to increased uric acid. The excretion of acid by the kidneys 40 to 80 mEq of hydrogen ions mostly in the form of uric acid, phosphates and ammonia assumes the kidneys are healthy and functioning at full capacity.

Chronic dehydration significantly reduces how much waste the kidneys can excrete. Consumption of unhealthy fats, too much sugar and salt, heavy metals mercury, lead, cadmium , drugs, toxins, infections, atherosclerosis, amyloidosis, and other factors damage the kidneys. Kidney disease in children is also increasing. In reality, very few people have fully functioning kidneys. The kidneys are a vast network of filters. Each individual filter is called a "nephron", and each of your two kidneys has about one million nephrons.

However, as the kidneys are damaged due to trauma, diet and lifestyle defects, infections, drugs, etc. In fact, you might feel just fine until your kidneys have almost stopped working. Vitamin D is converted by the kidneys to "active vitamin D" and as kidney function declines so does active vitamin D.

To diagnose acidosis, Guyton and Hall page state, "Therefore, in metabolic acidosis, one would expect a low pH, a low plasma bicarbonate concentration, and a reduction in Pco 2 after partial respiratory compensation. The greatest volume of acid is removed by the lungs, followed by a very limited ability of the kidneys to remove acid, and sweating.

Beyond this, the body depends on buffers to neutralize acids. We maintain that declining kidney function combined with the highly acid modern diet eventually overwhelms the kidneys and buffers, resulting in chronic metabolic acidosis. To some degree, respiratory alkalosis can balance metabolic acidosis. Beyond this, the result is osteoporosis, gout, kidney stones, gall stones and other problems from accumulating acid in the system.

When we read about acidosis and alkalosis on the Internet, the medical profession always seems focused on the blood. The pH of blood is kept within a narrow range. Our focus is what happens to the rest of the body. The potassium is used by the body, and surplus potassium will be removed by the kidneys. The red blood cells pick up oxygen from the plasma. Note that bicarbonate is used up by this process. Bicarbonate is the main buffer in the body. Bicarbonate and bicarbonate precursors occur naturally in fruits and vegetables , and the ancient hunter gatherer diet contained far more bicarbonate than the modern meat and grain diet.

Instead, the meat and grain diet depletes the body's store of bicarbonate. This protein is replaced by fat. By old age the accumulated loss of muscle mass causes frailty that leads to falls, lack of mobility and eventual loss of independence. The main reason for loss of muscle mass is said to be lack of exercise.

Loss of muscle mass brings reduced physical activity that further reduces muscle mass. Other causes of muscle atrophy include medications corticosteroids and diseases polio, Lou Gehrig's, Guillain-Barre, muscular dystrophy.

Cachexia is associated with cancer. As cancer consumes the body's resources, the body wastes away. This wasting away is called cachexia. All protein contains carbon, hydrogen, nitrogen and oxygen.

Fat and sugar are made of carbon, hydrogen and oxygen. The uniqueness of protein is nitrogen. When protein is broken down, the nitrogen is released as NH 2 -. In the article Diet, evolution and aging on page we read, "In disorders that cause chronic metabolic acidosis, protein degradation in skeletal muscle is accelerated [], which increases the production of nitrogen end-products that are eliminated in the urine, thereby inducing negative nitrogen balance [77].

The article goes on to say, "And by correcting the pre-existing low-grade metabolic acidosis, KHCO3 decreased the pre-treatment rate of muscle proteolysis , further contributing to the improvement in nitrogen balance.

The magnitude of the KHCO3-induced nitrogen sparing effect was potentially sufficient to both prevent continuing loss of muscle mass and to restore previously accrued deficits. In other words, the kidneys create bicarbonate at the expense of protein. The kidneys create bicarbonate only in the presence of acidosis. When the body is alkaline, the blood does not need more bicarbonate. Possible Consequences of Non-Compensated Latent Acidosis In the case of experimental acidosis induced orally, the result is a general reduction of buffer capacity - firstly to that of the blood and, with further acidic stress, to that of the intra-cellular spaces and the bone surface.

If acid is supplied over a longer period, buffering is performed by releasing minerals from bone Lemann et al. This observation has led to the hypothesis that a significant cause of osteoporosis weakening of the bones is a high acid strain associated with diet Wachman und Bernstein, In the case of latent acidosis, the connective tissue also suffers.

When the buffer capacity is falling, the acid formed in the cells is stored in the musculature and in the connective tissue. The collagen tissue consists of proteoglycan, whose portion of glucosaminoglycan is, for example, strongly charged with many sulphur residues. If these charges are neutralized by protons, the capacity of the proteoglycan to absorb water is reduced.

The consequence is a loss of elasticity that has a deleterious effect on the functioning of cartilage tissue, tendons and ligaments. In the case of mechanical strain, the wearing of the cartilage tissue in particular will be further promoted. Even the musculature itself can also suffer structural inflexibility because of acid deposits through the transition of the inter-cellular fibres from a standard, rather liquid state to a less liquid gel ; circulation declines and the disposal of acids is also handicapped by this.

Muscle hardening and rheumatism of the soft parts can also be the consequence. The "acid deposits" mentioned above may take some time to be neutralized by your new alkaline diet and supplements. So if your saliva pH stubbornly remains acidic, or turns acid again a short while after consuming potassium bicarbonate, do not give up.

Persistence and determination are needed as you continue to alkalize your body until the accumulated acid deposits are dissolved and an alkaline condition is created throughout the body.

Bones and teeth are made from calcium phosphate. You can consume calcium in the form of bone meal or calcium hydroxyapatite which contain the needed phosphate, or you can take your calcium with a separate source of phosphate, such as lecithin or chia seeds. To preserve your bones and teeth it is good to consume about one gram of calcium and one tablespoon of lecithin or chia seeds daily. We mention lecithin and chia seeds in several places on this website because they provide many benefits to the body.

Vitamins A, D and K are needed for absorption and utilization of calcium, and doctors are recommending more vitamin D as the benefits of vitamin D become known. Vitamin D can help prevent at least 16 different types of cancer. Vitamin K 1 is abundant in leafy green vegetables, and vitamin K 2 is made by healthy gut flora.

Both forms of vitamin K are needed by the body for good health, however it is K 2 that is essential for healthy teeth and bones.

Based on the body's indicated daily vitamin D usage, the Vitamin D Council recommends the following amounts of supplemental vitamin D3 per day in the absence of proper sun exposure. Additionally, children and adults with chronic health conditions may need as much as double these amounts. If you want to supplement your diet with 5, IU of vitamin D daily, it is not necessary to consume a dozen low dose soft gels. If you search the Internet, you will find 5, IU soft gels available. Given that the body can produce 10, to 20, IU of vitamin D daily from sunshine, a supplement of 5, IU does not seem excessive.

It is still a good idea to expose your skin to the sun or a UVB sunlamp on a regular basis, because the skin produces a variety of forms of vitamin D, including a water-soluble form called vitamin D3 sulfate that can do things and go places in the body that the fat soluble vitamin D cannot. The body will not produce more vitamin D than it needs, so getting too much vitamin D is unlikely.

If you want to take 10, IU per day in supplements then a divided dose of one 5, IU soft gel with food at two different meals may be best. Wear gloves to prevent frostbite.

Wear sunscreen to prevent sunburn. Use intact hand to handle sharp kitchen utensils. Use vision to compensate to sensory loss. Prevent or manage hand edema. Teach active self-range of motion exercises in elevation. Position hand in elevation Use retrograde massage.

Use gentle grade mobilizations for the hand and fingers. Provide a compression garment. Instruct in positioning in bed, chair and during mobility. Avoid overaggressive therapy and overhead pulleys. Mobilize and strengthen the scapula. Provide firm support devices such as lap trays and arm troughs.

Range of motion exercises should not move the shoulder beyond degrees of flexion and abduction unless there is upward rotation of the scapula and external rotation of the humeral head. Manage acquired orthopedic conditions biceps tendonitis, impingement syndrome, adhesive capsulitis, rotator cuff pathologies, CRPS Use functional electrical stimulation FES for shoulder subluxation.

Instruct patient and caregivers in care of the affected extremity. Prevent and control of edema. Teach passive ROM exercises. Protect and support the affected arm during bed mobility, transfers and ambulation using slings, a pocket, or hand hold and during wheelchair use by using a hemi tray or arm trough.

Teach proper positioning in bed, chair and wheelchair. Instruct in care and use of positioning splints. Encourage leisure and social participation. Recommend vocational rehabilitation strategies to assist with return to work if appropriate. Educate patient and caregivers about stroke, availability of community resources. Patient and Caregiver Education Handouts: Patient and Caregiver Exercise Handouts: Grooming Sit to shave, comb your hair and brush your teeth.

Support your elbows on the counter while grooming or shaving. Use an electric toothbrush and an electric razor. Wash your hair in the shower. Keep your elbows low and your chin tucked. Bathing and Showering If you use oxygen during exercise, then use it when you take a shower. Allow plenty of time. Gather all the items you will need. Sit to bathe and dry.

Use a bath chair in the shower. Use a long brush to wash your back and feet. Use a hand-held shower to rinse. Use a shower caddy and soap on a rope. Place soap in a nylon stocking tied to the shower seat or soap dish. Have a towel or robe nearby. Use hand towels because they are not as heavy. Put on a terry cloth robe to dry off. Dressing Allow plenty of time.

Sit to dress and undress. Put your foot on your other knee or use long-handled tools to put on pants, shoes and socks. Wear clothes that are easy to put on. Try slip-on shoes, stretch waistbands, and one size larger. Do not wear tight clothes like belts, ties, tight socks, girdles and bras. Paso 1 Posicione su camiseta boca abajo en su regazo con el cuello de la camisa en las rodillas.

Paso 3 Inclínese hacia adelante y coloque el brazo izquierdo en la apertura de la manga. Es muy importante que utilice el brazo afectado todo lo posible durante las actividades diarias. Aquí hay algunos ejemplos sobre cómo puede hacerlo.

Estabilice el cepillo de dientes con la mano izquierda mientras usa la derecha para aplicar pasta de dientes. Step 1 Place the shirt face down on your lap with the collar at your knees. Step 2 Gather the hole of the left sleeve and place on your lap. Step 3 Lean forward and place your left arm into the sleeve hole. Step 4 Pull the sleeve up your arm and over your elbow. Step 5 Place your right arm into the right sleeve hole.

Step 6 Grasp the shirt and pull it over your head. Step 7 Push the shirt over your left shoulder. Step 8 Adjust the shirt, by pulling it down in the front and the back. Shape the putty into a ball. Squeeze the putty with all your fingers. Hold the putty in your hand. Press your thumb into the putty. Pinch the putty between your thumb and the side of your index finger. Hold your fingers straight and your knuckles bent.

Squeeze the putty between your fingers and thumb. Flatten the putty into a pancake. Place your fingers into the center of the putty and spread the putty outward. Spread the putty apart using two fingers at a time. Shape the putty into a sausage. Squeeze the putty between your fingers. Pinch the putty between your thumb and each finger. As I lose weight my BMR will drop. So it will go slower as I go forward. It took me a while before I was able to where you are.

How does one go all day without eating? By simply doing it. However, I have found a few techniques that seem to help. Sloth, boredom, idle time; these all make me hungry. If I work all day and am focused then food becomes secondary. Second, drink plenty of anything. I keep a case of water in my car. I keep a case of water in a small fridge in my workshop on the farm.

I keep a pitcher of splenda sweetened tea in the fridge in the house. At least for me I have found that the more I eat, the more I want to eat. This is especially true of sugar and carbs. Fourth, have a 5 Hour Energy. Fifth, if I have to eat something then I go ahead and eat enough to get me to dinner.

The one time so far that I really felt like I had to eat something — or go crazy — I ate two ounces of ham. There are millions of people in the world who survive on a lot less food than I do. There is no way to lose weight without feeling that feeling whatever that feels like to you.

So the more I feel it, the more progress I am making. Anyone can go a couple hours. I can go a couple more hours. I can eat whatever I want! I can buy them. I can hold them. Whatever I want to eat I can eat, and should eat… for dinner! If I like to plan things, then I make detailed plans of what I will eat and when. Instead tap into areas of your mentality where you have a track record of success and power.

Project your eating plan through that powerful part of your psyche. These are things that have helped me through 17 days. So, the scale is always wrong in some way or another. Just focus on the process. The results will take care of themselves. That is a fantastic summary and reflects my own experience and thinking.

You are so right about that. In fact for me that has been the toughest part but ultimately very rewarding. But here is a pretty good one. I just reasoned that most of what we see regarding diet and weight loss is either wrong or designed to get us to part with our money.

I have long suspected that starvation mode in the context of dieting was a myth and I also suspected that the metabolism thing was just rubbish too.

Glad you sent this my way though. Day 30 Status I wanted to do push ups and sit ups every day. I think the biggest issue with making a change like this is when people try to change their basic nature.

But I can control when I eat. That is a tremendous result. Having the discipline to keep going and make the progress you have made is well worth celebrating. I think you are nicely placed for anotheer good month one day at a time, of course.

Too many people throw themselves into it. They get injured and disillusioned and let the eating plan slide. I think you have the balance exactly right. Your weight loss is stready and not too extreme. And exercise seems to make me hungry, I am going to start this one whole meal a day, mashed potatoes, pasta salad and yes something sweet but small.

An apple or egg in the morning then this is doable. And walking instead of killing myself at the gym and small amount of weights Here I go…………………. Hi Lisa, sounds like a good plan! Again this weight fluctuates even throughout the day.

If I go out and work on my farm weeding crops, building, moving dirt, etc then I could easily weight by 2: If I have a big breakfast and some chocolate milk then I could weigh The exact weight is less important than the trend. Look at this past week. I went from to and back in 7 days. Regarding my energy levels. A lot of people would think that if you only eat once a day that you would be lethargic, tired or unproductive. Basically, on the farm I get up at 7: After that I do things out of the heat — work in my shop repairing things, pressure can or process foods, shop, etc.

All the while I am also tending to chickens, goats, dogs, meat rabbits, and my daughter. I typically will go to sleep at about I wanted to do push-ups and sit-ups every day. I enjoy running sometimes. I would have done some exercise last week but I got a wicked sunburn on my lower back and then I got sick. From time to time I have no doubt I will run miles, again without eating before doing it.

So, your body uses the energy that it gets from the food that you eat. The energy is there. The more I do the more energy I have. No doubt you feel great for having made such progress. It happens so often… no change… no change… up a little… no change and then Bingo, Big Change.

I did notice yesterday when I weighed myself in the middle of the day I weighed , so I knew it was just a matter of time until I weighed that in the morning. Again, you weight fluctuates throughout the day — especially after working outside or working out, because sweating drops water weight. Does that mean days will be enough? Also, and more telling, I had to buy new jeans this week. This was my high estimate of weight loss. My expectation was to lose 1. And I do drink scotch and beer.

A meal is the food I want plus the dessert I want. Once you get the hang of skipping breakfast then you have that meal out of the day. That just leaves the middle of the day. I find that business with the weight happens to me too. I would like to start this as well. I am overweight by 25 kgs 55lbs and have been struggling with for the last ten years.

What is your one meal like? The great thing about this is I eat what the familiy eats. Mostly meals based around meat, chicken or fish, with either potatoes or rice, and vegetables. It would have killed me to wait a whole day just to tuck into a bowl of salad and mung beans.

There were some days I got greedy and that slowed my progress. Hi guys, there is a very nice forum for us one meal eaters, it is Edit: I started this diet few days ago and I feel great! David if you know of any or if you can start one please post it here on your blog I check your blog regularly: Thanks for clarifying about the forum I posted and not just deleting my post or ignoring my comment, it was very nice of you! Actually, I think the spam is limited to the General Discussion board.

It looks like a promising forum with some nice people! Thanks for the great blog. I tried something similar, though a bit more drastic as I only ate one meal—but also a very light meal—a few years ago with great, fast results. I am now married, 34 yrs.

I just re-started this diet—this time not drastic like before—with the one free meal in the evening, and I know it will work for me. You are rewarded by eating your favorite meals every single evening, and because of that, unlike other diets, this diet is sustainable. I think that is likely something promulgated by people who freak out when they feel one bit of hunger and cannot deal with it.

Or perhaps it does work to keep your metabolism going, but the fact is that severe deficits also work, and the one meal a day without a drastic deficit, works great too.

To me, a calorie is a calorie, and so long as you have a deficit, you will lose. And besides, I find it easy to eat one meal a day without getting hungry. But I also found it way too hard to eat rabbit food multiple times a day for six days a week with only one or two cheat meals on the weekend. And that is frankly IMO a sad way to live given the social emphasis placed on food, the environment we live in which encourages eating, and all the temptations out there.

Its mental torture to watch this and a diet killer. So this one meal a day diet is the best of both worlds. Eat what you want once a day and still lose weight.

And over time, for those who feel inclined to do so, we can make changes to the types of food we eat. Maybe you feel the same way, but for me it was more important to do something about my weight, see some results and feel good about what I was achieving.

I may do that at some point, but for now, I find that my priority is to lose the weight first, however I can do that, and this kind of diet has allowed me to finally stick to weight loss plan.

I am sure the health benefits realized by losing several pounds will be good. Not exactly health food, but I lost a bunch of weight and the doctor actually shook my hand because my blood pressure and cholesterol had also improved dramatically, even with tacos and burgers! I think its important to realize that not every diet is for everyone. For me, this is what works. For me I wanted something close enough to my normal diet.

I keep seeing stories about people who change what they eat radically in order to lose weight only to go back to their old diet and put the weight back on. I think that if the beer is ice cold it has fewer calories. Or maybe it was just a dream. I know this is once a day, but I decided to do breakfast and then dinner. I used to be so skinny and then my 30s hit and my weight has crept up and up. Daily walks with my dog of miles have done nothing to help me lose, lifting weights at the gym did zero.

I would break down calories into little chunks thru the day — calories here, there, and then I would be so hungry at dinner I overate every time. Breaking down between 2 meals though is definitely easier, and I like that I am letting my stomach have a rest. How can it be natural for people to eat every 3 hours?

Do we really believe that back in ancient Rome or Egypt people were carrying around food to nosh on thru the day? I have an app called myfitnesspal on my iPhone and I use it to track my food and exercise. I wish I had thought of doing this sooner. I trained myself to want food at certain intervals, get hungry, etc. This book gave me the insight I needed to see this thing through and re-train myself.

Eventually I was able to transition to one meal. If two meals works best for you, you should definitely stick with that. Most of dieting is mindset, breaking old habits and forming new ones. A week ago I was According to myfitnesspal log I have had a calorie deficit of calories below my calorie limit every day.

The idea to treat lunch as a small snack instead of a meal is a good one. I had to force myself to eat and felt even worse. The vacation may be an interesting challenge for you but you can definitely come out the other side better off. You have it right about the snacks. Snacking is dangerous for me, I have to be so careful or the flood gates open. Its David from May in the post up above. What I wanted to say was congratulations on the successful weight loss. Even eating one good meal per day is not as easy a diet as I thought it would be!

I thought it was going to be easy for me to stick to the diet, but I deviated from it when family came to town. All we seem to do when they come to town is go out to eat, constantly!

So I am back to say I have started the diet once again, about 3 weeks ago, and have stuck to it to a tee this time with no issues and thus far have lost 11 pounds. I seriously hope to remain on it for many more months, and may then ease up on it only slightly and maybe have two meals a day.

I think this is something I can stick to long term. Congrats again to everyone who is successfully trying this and good luck! Well done of dropping the 11 pounds and good luck on getting to your 25lb target. I know from my own experience that it takes persistence and it takes time. I am trying to lose over a lbs and so far this one meal a day diet is working for me. I have been doing it for 2 weeks and ive lost about 6 lbs.

I also incorporate a small snack during the day here are some of my choices fruit,a chunk of great cheese w crackers or a bagel w a little butter n jam. I look foward every evening to a well thought out delicious dinner and sometimes i have dessert,maybe x a week.

I also drink alot of water and do some light walking about 10 minutes most days. And my love and obsession with food is now geared towards that 1 meal which now seems alot more satisfying then 2or 3 mediocre meals.

Firstly… well done on losing some weight. Sticking to any diet for a long period of time is going to be challenging, so you have to do it in a way that feels least like a diet. The beauty of eating one meal a day is I ate what I wanted and I ate with the family. It was all very normal. Without a doubt my own progress was slowed down because I refused to count calories. Had I done so I think I would have lost the weight a lot quicker. I admire your resolve to stick to the plan 7 days a week.

I think you can definitely do it. You sound very positive. Just keep trying different approaches until you find what suits you. Thank u for the encouragement ,i will post often and let u know how this one meal a day diet is working for me.

Here is some stats on me ,I am 40 years old w a 20 year old daughter in college and im married. Currently unemployed but looking for work in a bad economy.

Thankfully my husband has a good job. I did think about having a cheating day or eating 2 meals at least on the weekends but as i went along the idea of a really good dinner everynite seemed enough so far. The first week was HELL ,had to get my body adjusted to eating one main meal a day but with some light snacking here and there like i mentioned on my previous post got me thru it. Once again thank u for this blog its been so helpful and i also like your house cleaning tips.

A small snack can cure the first in minutes, but to cure the second I have to wait a whole day! Glad you liked the house cleaning tips! Hi david Just wanted to share that i slipped off plan by eating leftovers and snacking over the last few days. I know the one meal a day plan does work because i did lose some weight when adhering to it. But found myself struggling a bit of late and would gladly appreciate any advice or tips on how to get back on track and succeed like you did.

Just trying to regroup and sharing my experience thus far honestly………. You have a desire to change and with that as your starting point, really good things can happen! Two meal with one of them eaten late evening, like suppertime, also works very well for me and I sometimes slip into that routine when I get bored with just one meal.

It took me far too long to lose the weight and I could have done it much quicker had I created a tighter structure. It was more of a casual desire — and sadly that;s not enough to carry you through the tough times! When I started out on this I had some very powerful reasons to want to achieve my goal. There were times when the reasons and the feelings associated with them faded, but I always found I was able to tap back into them.

Let me know if it makes sense… maybe I could clarify a few bits? Just know that what you want to do is possible and that you can do it. If it takes you a little longer than most, so what? You just do it your way and in your own time. One thing that I have started doing is fixing my One Meal early in the day so it is ready for when I eat at 3pm. I browned a bunch of lean hamburger, put all kinds of spices in it and had it ready for my teeny little whole wheat bread.

I am watching my portions, but I am not counting calories — I know it is somewhere in the vicinity of calories, but I am very satisfied after the meal.

This had worked for me too. Have they never seen people in famine? People in the old days used to eat twice a day. And in Theravada Buddhism, monks may only have one meal a day before noon, and that was considered the middle path half way between 2 and 0. It can be done! Hi david I read your reply very carefully and i reread your original post on the one meal a day plan that worked for you.

Like you im not counting calories and all foods are allowed when having my one meal usually i have it in the evening. The one trick that was working for me was that i would make sure that 1-meal was really tasty or something i really looked fowrard to eating for example a nice cut of steak w a baked potato and veggies and a nice dessert like a slice of chocalate cake. Very yummy indeed and when having hunger pangs during the day from not eating knowing what my evening meal would be sustained me.

After thinking about your reply especially the comments that im in the early stages of my weight loss plan im taking your advice on fine tuning what can work best for me. I agree with you on trying to make this diet not feel like its a diet ,and to m ake it as close to my normal and still giving me results.

I just need to figure out some ways during the day until dinnertime how to cope when i do get hungry and if i do allow myself a snack,how to keep tasty yet damage free…. I strongly love this one meal a day plan just need to find the best way to make it sustainable for me looooong term. If any readers of your blog also can share tips ,ideas or light snack suggestions that get them thru the day that would be appreciated big time on my part.

I saw you drank tea alot during the day but i am not a tea or coffee drinker.. Again thank you for this blog ,hope you get alot of sponsers because it is very informativ for people like me…..

I think maybe you have something like that in mind for yourself? I tell myself that the hunger is a good signal and that if my body really needs energy it can get it from my fat stores. When I feel hungry it reminds me that there are others much worse off and if they can go without food for days, then I can certainly manage it for a few hours.

At the moment it suits me to have one main meal slightly smaller than I would usually eat and then a good sized snack of something awesomely tasty just before I go to bed. The thought of doing that keeps me going all day, and means that I can put up with small bland snacks for the rest of the day.

I like how you say the snack is to fight off hunger pangs and not to have a pleasurable experience. I am back from vacation and ate waaaaaaay more than once a day. I plan to wean myself off the morning smoothie perhaps save it for dinner, since I love it so and replace it with an apple.

I hate every kind of apple, but they are very nutritious and have lots of fiber. That will fill up my stomach and I can get on with my day and not worry about food until dinnertime.

Yeah, this holds true for me too. On the days between the high-days and holidays I tend to work a bit harder to put in a calorie deficit. Having the apple a day works well for me, but if you like your smoothies, maybe you should stick to having them? Snacking at other times in the day is fine, but of course the trick is not to continue eating. The snacks are definitely functional. This is what I am aiming for! I am healthy-ish now, no ailments, I want to stay that way.

As of tomorrow I am going to do it and keep my own little blog. I like what you did with the belt, I have a pair of jeans very sexy ones that i want to get on and done up!! Well done and love your site x. The one meal a day thing is a bit of a mad idea, but it can be adapted to suit your own needs and modified as you go along. The lunch crowd… the Italian food… but on the other hand, those oh-so-sexy jeans!

Being a dad does that to a man. Gone were my days as a single guy who ate a light lunch, ran miles at night, and then gorged on a pound of beef with no carbs at around 11 pm with a beer, resulting in a reasonably fit physique for me.

With a wife who cooks good meals and a baby and a lack of time to exercise, I gained a LOT of weight. Add to that the fact that a heavy lunch made me sluggish at work, and then I decided I had to go to extreme measures.

Thank you for that. So two weeks ago, I decided to begin. I immediately lost weight by the second day of doing this. That first week was good. This resulted in me making a slight gain in weight. But my question at this point is this: Cheating is creeping into my day and the small cheats are really starting to add up. But… if you got some early results with it, it might benefit you to return to the way you were doing it when you got the results, i.

Down from several weeks ago to as of today. Not as fast as I would like, but how can one complain about losing a pound a week after so many weeks? And 2 I am worried about what will happen when I re-introduce lunch to my diet. Will I regain all this weight? What I do now is drink coffee with Equal for breakfast and another for lunch. For dinner, I take buckets of vitamins as well as my cholesterol medicine, then I feast.

Now doing this HAS resulted in a much-needed weight loss. But am I wrecking havoc on my body? Regarding the second issue, I will be the first to admit that I am mentally addicted to the idea of lunch. But I sure as heck would like to have it!

I mean dinner on a two-meal-a-day diet will still be big like it is now. Nothing else was working, not eating three healthy meals a day and not running long distance several times a week. If two meals a day is shouting out to you as the way to keep it sustainable, it has to be worth experimenting with for a while. I definitely liked two meals a day and I did lose some weight doing that.

I really really need to lose at a minimum about 60 pounds. If I do get hungry, I would pop in a few grapes, or two or three crackers. I am going to now track weight loss and see if I cant get a little slimmer with one meal a day and some excersize. For instance, I just did a Jillian Micheals workout and I can hardly walk…I cant do this for thirty days……id die.

It might not fall off like some of the other fad diets like the atkins diet, no carbs what-so-ever but it may come off. And, like you I would prefer people I know, not to know I am on another weight loss kick. It will be interesting to see if it works for me as well as it has worked for you. On a day to day basis tracking weight can be tough but you just have to have faith that as long as you stick to your eating plan the weight will come off.

I can really relate to you wanting to keep it to yourself. Adopting this as mid to long term lifestyle change helps. Please let me know how you get on! Brooke Good luck to you and I believe you can do it! I have tried every diet there is, practically, none of them worked. I am soooo determined this time. I have about 40 lbs or a bit more to lose and then I am going to have to firm shore up the devastation I have caused.

Boy oh boy is it gonna be some work. On week one, I was seeing a daily loss result on the scales but annoyingly it seems to have stalled for the last five days. I lost about two stone over the course of a couple of months doing a low carb diet but have since put it all back on.

You are doing so well! They lie big time! It sounds like you have a good thing going on there. Having a wider window during which to eat sounds like a great way to do it. I found it so beneficial in that it gave me something to look forward to. I knew I was in it for the long haul so it was motivation for me to be strict throughout the week.

There are conflicting arguments about starvation mode and plateauing. Which is largely why I stopped weighing myself and trusted the feel of my waistband and the view in the mirror and later, the tape measure. Thank you for the reply. The scales showed a difference of 3 lbs in two weigh-ins within 10 seconds of each other today. Time to ignore it! I refuel at 20, so I should be fine. Would it be between or lower? One of the biggest favours I did for myself with this diet was to ignore all the conventional wisdom about starvation modes and the like and I just got on with it.

I got to a point where I started to doubt almost everything I read and wanted to see for myself. I go for about calories on my dinner plate and the other comes from the dessert and any snacks I eat during the day. I use a small dinner plate and fill it to the edges. Some days I over eat, some days I under eat. Anyway, your plan to leave it for two weeks feels like a good one. Thank you for the calorie estimate. I managed to sneak in a bag of chocolate popcorn yesterday and justified it.

I won the battle with the Curly Wurly. I gave the wretched thing to my wife and she ate it. Not too fast and not too slow but still allows you some room to manoeuvre. I find that I often learn more from my failures than my successes. Fantastic read and just want I was looking for. I took part in the fasting period of Lent earlier this year and gave up eating two meals, so just had the one in the evening.

I made sure my evening meal was small to medium size and as I stopped feeling hungry, my meals got smaller. I would also drink green tea with some vinegar and honey in it which helped suppress my appetite after dinner. I did not weigh myself, but I knew I was losing weight because my clothes were getting much looser. I also worked out times a week.

I enjoyed eating once because I could have small meals and still have my favourite biscuits or even some chocolate after my meals. I felt good about myself and had so much energy.

Due to developing a chest infection second time around, I stopped eating once a day and started eating times and even started eating bread which is like kryptonite to me……. I love it, but it bloats me terribly. Needless to say my clothes have gotten tighter. I want to start back because eating once a day is liberating for me. I do need to ask, is it ok to drink cups if coffee with sugar, no milk or cream? Regarding the coffee, I think one of the best things about this diet is that you can adapt it to suit yourelf.

For me, the tea with whole milk and one sugar got me through the day. It gave me something to look forward to and kept me from raiding the larder. I set out on this diet partly as an experiment to see if I could prove the conventional wisdom wrong — and all that I can tell you is that I have indeed gained some muscle.

There are some pictures here from my 10, push up challenge. He might be right to suggest that your results might be better if you chose a more optimal approach to dieting, i. Third world body builders put on massive muscle on dreadful diets. I was thrilled to receive a reply from you. Still going strong eating once a day, but having some difficulty establishing a cut off time for not eating. Want to have my dinner between 6pm and 8pm and never let anything pass my lips after that.

This seems to be an ongoing battle. Any words of advice?? It is indeed a battle and one I still have to fight. I finish with something sweet, like a piece of chocolate.