Can somone please give me some good diet tips and excersise tips please?

Question

I HATE MYSELF!!!
I WOULD MUCH APPRECIATE IT.

Answer 1

WHAT DOES ONE EAT TO CONTROL WEIGHT FIGHT DISEASES

This is the information I wish I knew long before the disease had touched me. But it is never to late to use this to my advantage to help my body in its continuing battle against the disease and hopefully helps you all as well.

Try to work with your doctors (your health care team) and together you may have a better chance at succeeding.


THE DIET PLAN:

This is a whole –foods diet: high in vegetable protein and fiber and low in total fat and saturated fat. It emphasizes nutritionally dense foods such as beans, peas, lentils, vegetables, fruits, nuts, seeds, and food supplements to increase nutrient stores, strengthen the immune system, and weaken the tumor before cancer treatments begins.

Macronutrient Guidelines:

•30% fat (from fish, poultry, flaxseed, fish oil, olive oil, and canola oil)
•55% complex carbohydrates (from whole grains, legumes, and vegetables)
•15 to 20% protein (from beans, peas and lentils)
•eight to ten 8-ounce glasses of water each day (preferably distilled)

Meal Planning:

•Eat 5 to 6 small meals rather than 2 to 3 large ones.
•If you cannot manage to eat all of the recommended vegetable servings, try juicing some of them.
•Food that tastes sweet should be eaten only on a full stomach.
•Whenever you are hungry, snack on high protein foods (ex. A handful of nuts)
•If you lose weight, increase serving sizes. If you gain weight, decrease serving sizes.

Serving Sizes:

What is one serving?

(Starchy Carbohydrates) Bread, cereal, rice and pasta:
1 slice bread
1 ounce ready-to-eat cereal
½ cup cooked cereal
½ bagel or English muffin
3 or 4 plain crackers

(Vitamins and Minerals) Vegetables:
1 cup raw leafy vegetables
½ cup other vegetables (cooked or raw)
½ cup fresh vegetable juice

(Vitamins and Minerals) Fruits:
1 medium apple, banana, orange, nectarine, or peach
½ cup cooked or dried fruits
¾ cup fruit juice

(Proteins) Milk, yogurt, and cheese:
1 cup milk (preferably carabao, buffalo or goats) or yogurt
1 ½ ounces of natural cheese (preferably carabao or goat cheese)


(Protein) Poultry, fish, beans, eggs and nuts
2 to 3 ounces cooked poultry or fish (about the size of a deck of cards)
1 cup cooked beans
1 egg
2 tablespoons nut butter
a handful of seeds or shelled nuts

(Omega 3) Fats and Oils:
2 teaspoons of oil
2 teaspoons of butter (preferably nut butter)
1 tablespoon salad dressing (preferably home made with olive or grape seed oil)

How many servings to eat of each a day?

•Antioxidant vegetables: at least 1 to 2 servings a day
•Green leafy vegetables: at least 1 to 2 servings a day
•Fruits: at least 2 servings a day with meals including 1 citrus
•Legumes: 2 to 3 servings a day
•Nuts and seeds: at least 1 serving a day
•Soy products: at least 1 serving a day
•Grains: at least 6 to 11 servings a day
•Dairy products: at least 1 serving a day
•Fats and oils: up to 1 serving a day

Foods to eat weekly:

•butter: 2 to 3 servings a week
•eggs: up to 6 a week
•Poultry and fish: 3 to 5 servings a week
•Peanuts: 1 serving a week
•Sweets: 2 to 3 times a week


FOODS TO AVOID OR TO DECREASE:

Coffee, Sweetened drinks, Candies, Smoked, cured or pickled foods, Meat, Raw animal food, Refined or processed food, Salty food, Dairy Products, Fatty Foods, Alcohol, Spreads, Artificial sweeteners, Saturated fats and vegetable oils.

CANCER FIGHTING FOOD TO INCREASE IN DIET:

Food Comments

CarrotsHighest in beta-carotene; more easily absorbed when cooked.
CantaloupeGreat vitamin A, beta-carotene, and vitamin C source; low calorie and high fiber; aids in combating excess sodium.
CabbageA cruciferous vegetable; can lower risk of colorectal cancer; just 2 tbsps. Daily has been found to help stomach cancer.
Squashsame as carrots above
Sweet potatoessame as carrots above
Papayasame as cantaloupe
Spinach same as cantaloupe
Papayasame as cantaloupe
Broccolia cruciferous vegetable that contains indoles and isothiocyanates (substances that help reduce and prevent certain cancerous tumors; (rich in carotenoids).

Brussels sproutssame as broccoli
Bok choysame as broccoli
Cauliflowersame as broccoli
Radishsame as broccoli
Horseradishsame as broccoli
Celerysame as broccoli
OnionsHigh in quercetin (not destroyed by cooking); can suppress malignant cells before they become tumors
Garlicsame as onions
TunaRich in Omega-3 fatty acids; helps immune system to prevent and inhibit spreading cancers. (May help halt metastasis once tumor occurs)
Salmonsame as tuna
Sardinessame as tuna
Mackerelsame as tuna
Wheat brandietary fiber content helps prevent colon cancer.
Corn branProvides protection against carcinogens]
Rice bransame as corn and wheat bran
Oat bransame as corn and wheat bran
Fruits and vegetablesHigh in vitamins A, C, E plus selenium.(cancer fighting antioxidants)]
Soybeans and
Soy-based productsHigh in cancer fighting phytochemicals.


Prepared by:
Susan Villaroman
Cancer Survivor May 2000

Answer 2

Sure..I can give it to you in 3 easy steps.

Step 1: Eat less

Step 2: Work out More

Step 3: Repeat steps 1 and 2 until desired result acheived

Answer 3

first off cut soda out of your diet...dont eat junk food anymore, substitute with snacking on cereal, fruits, granola bars..
doing this alone you will lose about 10 lbs. I started doing that last week and I am not extremely overweight, I am 5'9" and weigh 168. I fit better in my clothes and it has only been 4 days. Start off with that!

Answer 4

Snack on frozen grapes
drink TONS of water...
Eat no white flour or sugar...basically whole grain foods

Exercise daily...get a schedule or a program and stick to it. The very first time that you decided to skip it will easily turn into weeks of skipping it.