Cottage Cheese Cookbook: 101 Recipes with Cottage Cheese [Spiral-bound]



 Cottage Cheese Cookbook: 101 Recipes with Cottage Cheese [Spiral-bound]

Cottage Cheese Cookbook: 101 Recipes with Cottage Cheese [Spiral-bound]
Click to See More Detail











Wednesday, February 20, 2013

Cottage Cheese Diets - Why the 3 Day Cottage Cheese Grapefruit Diet Could Be the Answer You Need

Cottage Cheese Diets - Why the 3 Day Cottage Cheese Grapefruit Diet Could Be the Answer You Need


ItemTitle

If you just want to lose weight for a special event and don't care about long-term weight loss, the 3 day cottage cheese grapefruit diet may be for you. That said, if you have long-term weight loss goals you probably want to avoid it.

Cottage Cheese Diets - Why the 3 Day Cottage Cheese Grapefruit Diet Could Be the Answer You Need

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Video Clips. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

High School Wrestling: Diet and Supplements


ItemTitle

The nutritional plan that a wrestler follows can be a factor in his performance. Different foods supply different nutrients to our bodies. Although food is the most important element in your nutritional plan, supplements can also be a beneficial addition. Some wrestlers desire to lose weight. Some wrestlers do not need to lose weight. Regardless of whether or not a wrestler needs to lose weight, all wrestlers want to be strong and have sufficient energy.

High School Wrestling: Diet and Supplements

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Tube. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

3 Sample Meal Plans For the Perfect Bodybuilding Diet


ItemTitle

The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

3 Sample Meal Plans For the Perfect Bodybuilding Diet

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Tube. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!


ItemTitle

The Birmingham Hospital wanted a healthy way to help patients lose weight before undergoing a surgery. The Birmingham cardiac 3 day diet was created to be an effective way to lose ten pounds within three days. And it does work. The only catch is that you have to follow a strict diet regimen for the entirety of the program.

Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Tube. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!


ItemTitle

The Birmingham Hospital wanted a healthy way to help patients lose weight before undergoing a surgery. The Birmingham cardiac 3 day diet was created to be an effective way to lose ten pounds within three days. And it does work. The only catch is that you have to follow a strict diet regimen for the entirety of the program.

Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Video Clips. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

A Great Six Pack Abs Diet


ItemTitle

You do not have to go on a strict fad diet to be able to see your abs. Instead just follow these guidelines to create an effective eating regimen for yourself.

A Great Six Pack Abs Diet

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Tube. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Foods To Consider For An Acid Reflux Diet


ItemTitle

This is some general advice if you are going to be following an acid reflux diet. Eating large meals and eating just before going to bed are not recommended when you are on an acid reflux diet. You are also supposed to avoid fat and/or spicy foods. All of these habits can lead to the increased production of stomach acid that may enter and cause damage to the esophagus. This is particularly true if the closing muscles do not work as they should. The consequence is that you end up with permanent heartburn.

Foods To Consider For An Acid Reflux Diet

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Video Clips. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

What Causes Headache - Is it My Diet?


ItemTitle

Introduction

What Causes Headache - Is it My Diet?

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Tube. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Lose Weight Fast - Lose Half Stone In a Week With a Healthy Diet


ItemTitle

A lot has been written about many diets, and many are fads. However, what you will see below is an effective, week diet to lose weight fast (up to half a stone in weight) in a healthy manner.

Lose Weight Fast - Lose Half Stone In a Week With a Healthy Diet

Cottage Cheese Diet

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Samsung Galaxy

Tube. Duration : 3.30 Mins.



Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)



Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)


Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)

No URL Protein Powder, Lowfat Cottage Cheese and Yogurt (0% Fage)




Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Tags:


The rules


Cottage Cheese Diet

Lose Weight Fast - Lose Half Stone In a Week With a Healthy Diet



Are simple. You follow the diet as written.



Lose Weight Fast - Lose Half Stone In a Week With a Healthy Diet

No substitutions, no cheating, and no starting this diet wihout consulting your doctor first.

You will lose weight fast, and a lot of it, so make sure your body is ready for it.

There is nothing listed in the diet menus that cannot be found anywhere.

Use salt sparingly. During the week do not eat fats except as listed.

If there is a food you dislike, then this diet is not for you. No substitutions are allowed, but follow as written and you will lose weight fast and in a healthy manner

Three meals a day are allowed Breakfast, Lunch and dinner and they listed in that order below against each day.

SO here you go the lose weight fast diet follow it as written and watch the pounds fall off.

Monday

1 piece of fruit in season 1 slice of brown bread without butter or honey
Coffee or Tea

Sliced cold chicken. No skin. 1 tomato
Water or diet drink

I can Tuna

Mixed Green salad no oil, or dressing

1 slice brown bread

1 piece of fruit in season

Tuesday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

Mixed Fresh Fruit Salad Water or diet drink

Grilled ground meat steak. 350 grams only

Tomato, cucumber and olives. No oil

Tea or Coffee

Wednesday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

1 can of Tuna fish1 grapefruit

Water of diet drink

Any Roast meat

Mixed Green Salad, no oil

1 tomato

Tea

Thursday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

2 hard boiled eggs

Cottage Cheese

Tomato

I slice of brown bread

Water or diet drink

Boiled chicken (as much as you want)

Mixed Green Salad, no oil

Tea or coffee

Friday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

Large bowl of cottage cheese

Green salad, no oil 1 slice of brown bread

Water or diet drink Grilled fish of any kind

Large mixed salad or vegetables

1 slice of brown bread

Tea

Saturday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

Large Mixed Fruit salad Water or diet drink

Oven roasted chicken Tomato salad with lettuce and fresh onion

1 grapefruit Coffee or Tea

Sunday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

Sliced Cold Cuts

Mixed cooked vegetables

1 Grapefruit

Water or diet drink

2 hard boiled eggs

I slice of brown bread

Mixed salad no oil

Tomato

Coffee or tea

Remember, no cheating. Drink also water in between meals if you are hungry. Drink water in any case, between meals. Eat early. Do not have your diner after 19:00 hours under any occasion.

You will lose weight fast where other diets have failed you in the past.


Lose Weight Fast - Lose Half Stone In a Week With a Healthy Diet









Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Tags:


Did you know that headaches and migraines can be caused by particular stimuli in one's environment? Being exposed to any of these elements can cause a physical response in one's body that under the right circumstances will lead to a headache. These particular stimuli are known as "triggers" and will vary from person to person. Common triggers include stress, dehydration, sleep problems, not eating regularly, changes in weather, exposure to strong fragrances and chemicals, loud noises, and bright lights. Food can also contribute to headaches for many people.


Cottage Cheese Diet

What Causes Headache - Is it My Diet?



Foods that Can Aggravate Migraines



What Causes Headache - Is it My Diet?

Caffeine:

Many people develop a dependency on caffeine (do you get a headache if you skip your morning coffee?) and develop headaches when their body does not get the usual expected amount. For many people this is primarily a problem with withdrawal headaches.

Caffeine can be found in certain prescription and over the counter drugs, coffee, tea (black and green), and sodas. Even "decaffeinated" beverages will contain trace amounts of caffeine. Consider herbal teas (watch out for certain aggravating fruits if you are sensitive) an excellent alternative.

Chocolate:

Chocolate can be a trigger for anyone who is affected by caffeine, theobromine and phenylethylamine. White chocolate does not contain aggravating compounds nor do sugar-based sweets.

Processed or preserved meats (canned, smoked, fermented, cured, etc):

Processed and preserved meats contain nitrites/nitrates, MSG, and tyramine - all ingredients which can aggravate headaches. Visit health food stores for additive free options, just be sure to read all labels carefully. Otherwise stick to fresh meats and fish.

Aged cheese (examples: blue cheese, Cheddar, Swiss, Parmesan, Feta, Mozzarella (shredded), and Provolone): Tyramine is found in many aged cheeses. Some people also have trouble with yogurt, sour cream, and buttermilk. Consider young cheeses like cream cheese, ricotta, and cottage cheese as possible alternatives. Fresh goat cheese and mozzarella can be fine for some people too. Milk, butter, and ice-cream are fine.

Nuts and nut butters:

Contains tyramine. Seeds such as sunflower or pumpkin are fine alternatives.

Alcohol, vinegar, and soy sauce:

Consumption of alcohol can lead to the accumulation of acetaldehydes in your body as the alcohol breaks down. Some people are sensitive to these compounds. These products also contain congeners - by-products of fermentation, another aggravating factor. Finally all of the above also contain sulfites, phenols, and tyramine.

Fruits and fruit juices:

Citrus fruits are a trigger for some people as are bananas. Dried and preserved fruits like raisins contain sulfites. Fruits such as raspberries, red plums, papayas, passion fruit, figs, dates, and avocado contain tyramine, although at levels lower than aged or preserved cheese/meats. Most berries, stone fruits, apples, pears, grapes, and melons are fine.

Vegetables, peas, and beans:

Onions can be a trigger for many people. Peas and certain beans contain tyramine (peanuts, Italian, lima, fava, navy, and lentils.) Garlic, leeks, shallots, and green onions are fine.

Yeast:

Watch out for fresh bread, bagels, doughnuts, pizza crust, soft pretzels, etc.


What Causes Headache - Is it My Diet?









Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Tags:


There are many foods to consider when you are speaking about an acid reflux diet. There are foods that should be avoided, foods that can be consumed in moderation and foods that one can definitely have. The first section of the acid reflux diet will deal with the foods that are to be avoided:


Cottage Cheese Diet

Foods To Consider For An Acid Reflux Diet



Fruit - Lemon, orange juice, lemonade, cranberry juice, tomato and grapefruit juice



Foods To Consider For An Acid Reflux Diet

Vegetables - Mashed potatoes, raw onion and French fries

Meat - Ground beef or chuck, chicken nuggets, marbled sirloin, buffalo wings

Dairy - Milk shake, sour cream, ice cream and regular cottage cheese

Grains - Spaghetti with sauce and macaroni and cheese

Beverages - Wine, liquor, all coffee whether decaffeinated or regular, all tea whether decaffeinated or regular

Fats/oils - creamy salad dressings, oil and vinegar salad dressing

Sweets/desserts - Chocolate, butter cookies, high-fat, brownies, doughnut, potato chips that are fried and corn chips

The next list of foods are considered to be safe foods if you are on an acid reflux diet:

Fruit - fresh apple, dried apple, banana, apple juice, pineapple, papaya( these help to neutralize stomach acid)

Vegetables - carrots, baked potato, broccoli, cabbage, peas, green beans

Meat - extra-lean ground beef, skinless chicken breast, London Broil steak, fish with no added fat, egg whites, egg substitutes

Dairy - feta or goat cheese, fat-free sour cream, fat-free cream cheese, low-fat soy cheese

Grains - Corn bread, multi-grain or white bread, graham crackers, bran or oatmeal cereal, pretzels, brown or white rice, rice cakes

Beverages - Mineral water

Fats/oils - low-fat salad dressings

Sweets/desserts - fat-free cookies, red licorice, jelly beans, baked potato chips

The following foods are to be consumed in moderation when you are following an acid reflux diet:

Fruit - low-acid orange juice, peach, apple cider, strawberries, blueberries, raspberries, dried cranberries, grapes

Vegetables - onion that is cooked, garlic, leeks, scallions, sauerkraut

Meat - lean ground beef, scrambled eggs in butter, chicken salad, fried eggs, tuna salad, fried fish, beef or pork hot dogs, ham

Dairy - Yogurt, frozen yogurt, 2% or skim milk, low-fat cottage cheese, mozzarella cheese, cheddar cheese

Grains - Granola cereal, garlic bread, muffin

Beverages - Non-alcoholic wine, non-alcoholic beer, cola, beer, root beer

Fats/oils - Ketchup

Sweets/desserts - low-fat cookie

This is by no means a comprehensive list of the foods that you can consume and avoid on an acid reflux diet but it is a start. When you find that your reflux disease is somewhat under control, then perhaps you can slowly add a food from the forbidden list to see how you will react to it. If it makes your acid reflux worse, then you know to avoid that food for good.


Foods To Consider For An Acid Reflux Diet









Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Keywords:


1) Eat more. Remember you are trying to build some muscle around your stomach while burning fat. Avoid starving yourself and make sure you stay full all day without overdoing it. It is all about balance.


Cottage Cheese Diet

A Great Six Pack Abs Diet



2) Eat healthy natural foods most of the time. Try to eat unprocessed foods at least 90% of the time. Some great choices are lean meats, nuts, beans, fruits, and vegetables. These are the kinds of foods that really promote fat loss.



A Great Six Pack Abs Diet

3) Eat junk food sometimes. You can have about 3 cheat meals a week but make sure they are no bigger than your regular meals. They can be whatever you want. Eating pure crap sometimes really helps with fat loss. So you can indulge without feeling guilty.

4) Eat 5-6 small meals a day. Try to eat about every 3 hours. By doing this you will feel full and energized all day. Your belly fat will shrink and you will fuel your body up for workouts.

5) Eat protein with each meal. Having a source of protein like cottage cheese, chicken, salmon, or milk is important if you are trying build muscle since protein is the building blocks for muscle.

6) Limit carbs. Starchy carbs like bread, pasta, and oatmeal should only be consumed after a workout. Eat fruits and vegetables with each meal to get more carbs for energy. Fruits and vegetables are not loaded with calories like starchy carbs are but they provide your body with plenty of carbs.

7) Have healthy fats with each meal. Some great choices are peanut butter, olive oil, and salmon. Healthy fats help your body burn more fat. Just make sure to avoid trans fat from foods that are fried and processed. Saturated fat should be limited to about 10% when reading the food labels.

8) Drink water. Instead of having drinks loaded with calories like juice, soda, and alcohol drink water and tea which have no calories but help wash away your gut.

An example of a clean diet.

You do not have to worry about calories or portion sizes too much. What is important is that you fill up on natural foods like the kinds mentioned above.

Breakfast - An omelet with spinach and tomatoes cooked in olive oil with an orange on the side. Mid-morning snack - Smoothie made up of milk, frozen fruit, almonds, and some whey protein. Lunch - A banana with spoonful of natural peanut butter and a cup of green tea. Afternoon snack after workout - A bowl of oatmeal with milk, cinnamon, and an apple. Dinner - Salmon cooked in olive oil with asparagus. Night snack - Cottage cheese and red grapes


A Great Six Pack Abs Diet









Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Keywords:


The Birmingham Cardiac 3 Day Diet:


Cottage Cheese Diet

Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!



Day one



Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!

Breakfast
- 1/2 Grape fruit or Juice
- 1 tbsp Peanut Butter
- 1 Slice of Toast
- Tea or Black Coffee

Lunch
- 1/2 cup Tuna
- 1 Slice Toast
- Tea or Black Coffee

Dinner
- 2 Slices of any Meat
- 1 cup String Beans
- 1 cup Carrots or Beets
- 1 small Apple
- 1 cup of Ice Cream (vanilla)

Day Two
Breakfast
- 1 Egg (hard boiled)
- 1/2 Banana
- 1 Slice of Toast
- Tea or Black Coffee

Lunch
- 1 cup Cottage Cheese or 1/2 cup Tuna
- 5 Saltine Crackers

Dinner
- 2 Wieners
- 1 cup Cabbage or Broccoli
- 1/2 Banana
- 1/2 cup Turnip Greens or Carrots  
- 1 cup of Ice Cream (vanilla)

Day Three

Breakfast
- 1 Egg (hard boiled)
- 1 Slice Toast
- Tea or Black Coffee

Lunch
- 1 Slice Cheddar Cheese
- 1 small Apple
- 5 Saltine Crackers
- Tea or Black Coffee

Dinner
- 1 cup Tuna
- 1 cup Cauliflower or Green Beans
- 1 cup Beets or Carrots
- 1 small Apple or 1 cup Cantaloupe
- 1 cup of Ice Cream (vanilla)

In order to successfully lose weight with the Birmingham Cardiac 3 Day Diet, you just need to follow the diet exactly. By being able to discipline yourself for three days, you will be reward by the fact that you are ten pounds lighter.


Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!









Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Keywords:


The Birmingham Cardiac 3 Day Diet:


Cottage Cheese Diet

Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!



Day one



Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!

Breakfast
- 1/2 Grape fruit or Juice
- 1 tbsp Peanut Butter
- 1 Slice of Toast
- Tea or Black Coffee

Lunch
- 1/2 cup Tuna
- 1 Slice Toast
- Tea or Black Coffee

Dinner
- 2 Slices of any Meat
- 1 cup String Beans
- 1 cup Carrots or Beets
- 1 small Apple
- 1 cup of Ice Cream (vanilla)

Day Two
Breakfast
- 1 Egg (hard boiled)
- 1/2 Banana
- 1 Slice of Toast
- Tea or Black Coffee

Lunch
- 1 cup Cottage Cheese or 1/2 cup Tuna
- 5 Saltine Crackers

Dinner
- 2 Wieners
- 1 cup Cabbage or Broccoli
- 1/2 Banana
- 1/2 cup Turnip Greens or Carrots  
- 1 cup of Ice Cream (vanilla)

Day Three

Breakfast
- 1 Egg (hard boiled)
- 1 Slice Toast
- Tea or Black Coffee

Lunch
- 1 Slice Cheddar Cheese
- 1 small Apple
- 5 Saltine Crackers
- Tea or Black Coffee

Dinner
- 1 cup Tuna
- 1 cup Cauliflower or Green Beans
- 1 cup Beets or Carrots
- 1 small Apple or 1 cup Cantaloupe
- 1 cup of Ice Cream (vanilla)

In order to successfully lose weight with the Birmingham Cardiac 3 Day Diet, you just need to follow the diet exactly. By being able to discipline yourself for three days, you will be reward by the fact that you are ten pounds lighter.


Birmingham Cardiac 3 Day Diet - Hospital Created Diet Helps You Lose Ten Pounds in Just 3 Days!









Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Keywords:


Sample Meal Plan #1


Cottage Cheese Diet

3 Sample Meal Plans For the Perfect Bodybuilding Diet



Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.



3 Sample Meal Plans For the Perfect Bodybuilding Diet

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken,
Small raw vegetable salad,
1 bagel

Meal 4:
1 piece fruit,
3-4 oz Chicken

Meal 5:
6 oz fish,
1 - Cup grilled veggies,
1 - Cup brown rice

Sample Meal Plan #2

Meal 1:
3 packs instant oatmeal,
1 banana,
1 cup of yogurt,
1 cup of cottage cheese

Meal 2:
Protein shake,
1 large baked potato

Meal 3:
8 ounces chicken breast,
2 cups pasta,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 - 2 cups broccoli

Meal 5:
Protein shake,
1 cup brown rice

Meal 6:
8 ounces broiled fish,
1 cup veggies,
2 cups rice

Sample Meal Plan #4

Meal 1:
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa),
1 cup cottage cheese,
1 cup berries,

Meal 2:
Protein shake,
1 cup raw veggies

Meal 3:
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,
1 garden salad drizzled with olive oil and red wine vinegar,

Meal 4:
Protein shake,
1 cup yogurt

Meal 5:
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,
1 cup cooked tomatoes,
2 cups pasta,
1 cup broccoli/cauliflower mix

Meal 6:
Protein shake,
1 cup melon,
1 cup yogurt

There's really no need to measure carefully for the portions suggested. This isn't an exact science! Eyeball your portions and consider the following chart:

Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It's a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don't have to work too hard at meal time.


3 Sample Meal Plans For the Perfect Bodybuilding Diet









Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Keywords:


Protein (4 calories per gram)


Cottage Cheese Diet

High School Wrestling: Diet and Supplements



The body uses protein to perform many functions. I believe most of you know that one of protein's main functions is building and repairing body tissues (e.g. muscle tissue). Proteins are composed of amino acids. Essential amino acids are amino acids that the body cannot make and must be provided by one's diet. A complete protein supplies all of the essential amino acids. Most complete proteins come from animal sources. We are talking about meat, fish, fowl, milk, cheese, and eggs. Why is protein important for a wrestler? Wrestling is strenuous and can be catabolic (i.e. break down muscle tissue).



High School Wrestling: Diet and Supplements

How much protein do you need? Some studies have suggested that athletes require more protein than a sedentary person does. Your diet should get about 25% of its calories from protein.

Good Sources of Protein:

lean beef boneless, skinless chicken breast lean pork fish without breading turkey milk yogurt cheese cottage cheese eggs

An Interesting Fact about Cottage Cheese:

Cottage cheese contains a large amount of the milk protein called casein. In fact, cottage cheese is almost 100% unadulterated casein. Casein digests slowly in the body. Casein supplies a slow trickle of amino acids after being ingested. Therefore, if you eat some cottage cheese before bed you can receive a slow trickle of amino acids (i.e. protein) into your body throughout the night that could be anti-catabolic (i.e. prevent the breakdown of muscle tissue) while muscle tissue is being repaired during sleep.

Regarding Eggs:

Eggs have a Biological Value (BV) of 100. Our bodies utilize the protein contained in eggs very well. Even egg whites have a BV of 88. I don't recommend eating only egg whites even if they are lower in fat and calories. I think nature made eggs to be eaten with the yolk and white as a package. A large whole egg contains about six grams of protein. Eggs are nutrient dense. If you're concerned about calories, you can poach eggs or fry them in a non-stick pan. There are liquid egg white products if you prefer. Remember that it's probably not a good idea to eat raw eggs like Rocky Balboa.

Regarding Beans:

Beans are interesting because they can be a good source of protein and carbohydrates. Beans also supply fiber that can help you feel full if you are trying to diet. Beans and rice are a popular combination for supplying a meal that includes all or close to all of the essential amino acids. Some experts consider the combination of beans and rice to be a complete protein.

A guy named Tim Ferriss advocates something he calls a "slow-carb" diet for weight loss. Beans and legumes are an important part of this diet plan. For example, one meal might consist of beef, pinto beans, and mixed vegetables. Another meal might consist of eggs, black beans, and mixed vegetables. The diet doesn't include carbohydrates like breads, cereals, and fruits so it's not really a good diet for a wrestler. I just thought it was interesting as a weight loss option and because of its reliance on beans and legumes.

Carbohydrates (4 calories per gram)

Carbohydrates are the body's preferred source of fuel. In other words, carbohydrates provide you with energy. Wrestling practice and competition obviously require a lot of energy. Therefore, make sure to include plenty of carbohydrates in your diet. Carbohydrates get broken down into glucose and other sugars. Glucose is your brain's preferred fuel source. Much of this glucose gets stored in your muscles in the form of glycogen. Glycogen is then used as a source of energy. Your diet should derive about 60% of its calories from carbohydrates. There are complex carbohydrates like breads and cereals and simple carbohydrates like fruit. Educate yourself.

Good Sources of Carbohydrates:

breads bagels muffins pancakes cereals rice pasta potatoes sweet potatoes fruits vegetables

When I wrestled in high school, I ate a lot of carbohydrates. For instance, I actually ate a lot of rice cakes. I figured I could eat five rice cakes for about the same number of calories in one can of soda. I know you probably think they taste like Styrofoam but I became used to them. I also ate many potatoes without butter, salt, or any other condiments. I ate many bowls of plain oatmeal. I became accustomed to eating a simple diet. Of course, I still had a Pop-Tart or candy bar occasionally.

In Regards to Fruits and Vegetables:

Why eat a candy bar when you could eat two large apples for about the same number of calories? That was my thinking back in high school when I was dieting for wrestling. Fruits and vegetables are often fat free, low in calories, high in water content, high in fiber, and rich in nutrients like antioxidants. I ate many servings of green beans back then. I had an apple or two almost every day. I could eat a large amount of food for a small amount of calories.

Fat (9 calories per gram)

Fats provide twice the number of calories per gram as proteins and carbohydrates. Therefore, you don't want to consume too much fat. However, you should not eliminate fat entirely from your diet. Your diet should derive about 15% of it's calories from fats. Fats do many important things in our bodies. Fats build healthy cell membranes. Fats help to make hormones like testosterone. Your brain is approximately sixty percent fat. Some fats can help make your skin smooth and healthy. Moreover, fat cushions your body organs.

You've probably heard about the many types of fats such as saturated, polyunsaturated, monounsaturated, hydrogenated, and trans fats. Dr. Eric Serrano believes that saturated, polyunsaturated, and monounsaturated fats are all important. However, he recommends avoiding hydrogenated fats altogether. You may want to research fats and essential fatty acids. You may also want to perform an online search for Dr. Eric Serrano, Udo Erasmus, Dr. Bill Sears, and Dr. Joseph Mercola in regards to healthy fats.

Some Good Sources of Fat to Consider:

extra virgin olive oil flax oil fish oil cod liver oil peanut butter nuts virgin coconut oil avocados

Don't be afraid to eat whole eggs, lean red meat, salmon, tuna, and even a bit of butter occasionally. Coconut oil is a saturated fat. However, if you do some research regarding virgin coconut oil you will find out it that it has many potential health benefits. In addition, remember to limit or avoid hydrogenated fats and trans fats.

I was advised at a wrestling camp to try to eat a diet of about 80% healthy food and 20% unhealthy food during wrestling season. I guess they figured nobody could eat healthy 100% of the time. That may be sound advice.

In the book Blood in the Cage, author L. Jon Wertheim writes about Pat Miletich, a former wrestler and former UFC champion. Pat and most of his fighters follow something called Miletich's "fighter's diet" when a competition is drawing near. This diet consists mainly of oatmeal, eggs, and skinless, boneless chicken.

Fast Food Tips:

Have water or milk instead of pop Have grilled chicken in sandwiches and soft shell tacos Have grilled chicken breast, lean roast beef, and lean ham on sub sandwiches Have a garden salad with minimal dressing Have a baked potato without butter, sour cream, or cheese Have a small hamburger without cheese, bacon, or mayonnaise Avoid deep-fried, breaded, and batter-dipped foods

Keep in mind:

One pound equals approximately 3,500 calories If you cut 500 calories a day from your diet you will lose approximately one pound per week A simple way to determine the number of calories you need to eat per day to lose weight is to take your current bodyweight times 10 (e.g. 150 X 10 = 1,500 calories) A simple way to determine the number of calories you need to eat per day to maintain weight is to take your current bodyweight times 15 (e.g. 130 X 15 = 1,950 calories) A calorie-counting book and a food scale may be helpful; read nutrition labels Try to avoid empty calories like you find in soda pop and candy Keep your pre-competition meal light and carbohydrate based

I don't recommend cutting weight or starving. You need food to fuel your body. In addition, drink plenty of fluids so that do not become dehydrated. If you choose to lose weight, do it slowly and carefully. You don't want to lose muscle tissue and strength. In addition, you need energy for hard practices.

If you are Vegetarian or Vegan:

Strength coach Mike Mahler is a vegan (i.e. eats no animal products whatsoever) and yet he is big and strong. Some staples in his diet include nuts, seeds, peanut butter, almond butter, beans, lentils, vegetables, coconut milk, healthy fats like olive oil, and rice protein powder.

Pre-Competition Meal:

As far as your pre-competition meal goes, keep it familiar. That is not a time to try new foods. Keep it light and carbohydrate based so you have energy. A heavier meal with more fat will be slower to digest. On the other hand, your pre-competition meal should be something that you enjoy. I think I read somewhere that boxer Sugar Ray Leonard liked to have a cheeseburger before a big fight. I wouldn't recommend that, but it seemed to work fine for him. Olympic champion speed skater Bonnie Blair's pre-race meal was always a peanut butter and jelly sandwich. I had a friend in high school that had one of his highest scoring basketball games after a meal of several bowls of chili. Personally, I always liked to have pancakes before a competition. For some people that would probably sit too heavy in their stomach. I liked to have jelly sandwiches and Pop-Tarts at wrestling tournaments if I needed something between matches. Find what works for you.

Supplements to Consider:

Multivitamin - to cover anything you might miss in your diet Meal Replacement Products (MRPs) - shakes like Myoplex and Met-Rx provide protein, carbohydrates, vitamins, and minerals if you don't have time to eat a meal Whey protein - whey protein is absorbed quickly by the body and is ideal for a post workout shake Glutamine - may help you maintain muscle if dieting; improves immune function Creatine monohydrate - supplies energy to your muscles; make sure you stay hydrated if you use this supplement Branched chain amino acids (BCAAs) - may help with recovery and repair Inosine - may give you greater endurance by supporting the regeneration of ATP HMB - may help slow the breakdown of muscle tissue (i.e. anti-catabolic) Beta-alanine - may help improve your work capacity via it's ability to buffer lactic acid Caffeine - can increase energy and alertness

You probably don't need to supplement at all. Eat a healthy diet with a variety of foods and stay hydrated. That will do more for you than any supplement ever can. In addition, supplements can be costly. Moreover, some supplements work for one wrestler and not for another. Therefore, if you choose to use supplements be cautious and be careful. Do some research about the potential benefits and dangers of any supplement before using it.

I am not a nutritionist or dietitian. I am not an expert on dietary supplements. Read articles and books pertaining to nutrition and supplements. I have simply provided a rough guide to help you get started. Remember that you need fuel for your body to function well. That fuel is food. Therefore, make sure that make smart dietary choices on your path to wrestling success.


High School Wrestling: Diet and Supplements









Protein Powder, Lowfat Cottage Cheese and 0% Fage Yougurt by Brandon Bullert This is a Gr8 snack or maybe one of your meals. You will not feel guilty eating this, that is forsure! This will help you maintain your muscle mass from all your hard work in the gym! 1/2 cup 0% fage greek yogurt (65 calories, 0 grams of fat, 3 grams of carbohydrates and 11 grams of protein 1/2 cup low fat cottage cheese (Knudsen) 100 calories, 2.5 grams of fat, 5 grams of carbohydrates and 14 grams of protein 1/2 scoop of Lean Pro Matrix (75 calories, 1 gram of carbohydrates and 17 grams of protein 2-3 stevia packets (only if you want it a little sweeter) STIR ALL THIS TOGETHER BEFORE ADDING THE 3/4 cup of Kashi GoLean Cereal (110 calories, 1 gram of fat, 8 grams of fiber, 1 gram of fat, 22.5 grams of carbohydrates and 13 grams of protein) Total: 350 calories, 3.5 grams of fat, 8 grams of fiber, 31.5 grams of carbohydrates and 55 grams of protien




Keywords:


The great thing about this diet is that you can lose up to 10 pounds in 72 hours. The bad news is that you will almost certainly gain all of the weight back immediately after you go off the diet. It would also be very unhealthy to be on this diet for the long-term as you would end up malnourished, tired and susceptible to illness because your immune system will have been compromised.


Cottage Cheese Diet

Cottage Cheese Diets - Why the 3 Day Cottage Cheese Grapefruit Diet Could Be the Answer You Need



But, there is nothing wrong with trying it for the short term. If you want to go to a high school reunion or look great for a friend's wedding, it can work out well for you. Just be careful with it.



Cottage Cheese Diets - Why the 3 Day Cottage Cheese Grapefruit Diet Could Be the Answer You Need

The 3 day cottage cheese grapefruit diet helps you shed excess water weight, reduce bloating and burns some fat through reduced calorie intake. It's the drastically lower calories that will cause you to gain the weight back when it's over, because your body's natural reaction will be to hoard fat when you start eating regularly again.

An important note here: You should avoid this diet if you are on any type of antidepressant or anti-anxiety medication. Both of these types of medications can have a negative and dangerous interaction with grapefruit.

The key is to follow the diet exactly. Any substitution will mean all your efforts have been in vain!

Day 1:

Breakfast: One cup of black coffee or tea, and one slice of toast; eat a half of a grapefruit or drink a glass of grapefruit juice.

Lunch: Eat a full serving of cottage cheese, one slice of toast and black coffee or tea.

Dinner: Eat three ounces of any lean meat, one cup of carrots, one cup of ice cream or frozen yogurt, one apple and a cup of black coffee or tea.

Day 2:

Breakfast: One cup of black coffee or tea, and one slice of toast; eat a half of a grapefruit or drink a glass of grapefruit juice.

Lunch: A full serving of cottage cheese, five salt crackers and one cup of black coffee or tea.

Dinner: Two hot dogs, a half a cup of carrots, one cup of broccoli, one banana and a cup of black coffee or tea.

Day 3:

Breakfast: Black coffee or tea, five salt crackers, one ounce of cheddar cheese and one apple.

Lunch: One boiled egg, one slice of toast and a cup of black coffee or tea.

Dinner: One serving of cottage cheese, one cup of carrots, one cup of melon, a half a cup of ice cream or frozen yogurt and a cup of black coffee or tea.

So, there it is. Hot dogs, salt crackers and all. But before you start on the 3 day cottage cheese and grapefruit diet, ask yourself: Is it really worth the few pounds of water weight you may lose in exchange for feeling hungry, cranky and miserable?


Cottage Cheese Diets - Why the 3 Day Cottage Cheese Grapefruit Diet Could Be the Answer You Need






No comments:

Post a Comment