Capitol Rehab of Winchester blog

Day 11 Purification/Weight Loss

Monday, January 30th, 2012 At 2:09 pm

Day 8 Weight Loss and Purification Get Plenty of Sleep

Monday, January 23rd, 2012 At 3:40 pm

How Should I Feel Today?

Some more of the same. You should maintain energy levels as long as you get plenty of sleep. I have never slept so much! This allows your body to heal itself and facilitates the detoxification process.

Weight Loss

Small meals more frequently will facilitate weight loss. Don’t eat too many yams or too much rice. The goal is lots of vegetables. 30 minutes of walking. Cardio is *key.*

Reminders

Make sure that you are taking your supplements throughout the day and drinking a minimum of 2 SP Complete shakes. I added fish oil and will add protein to my shakes tomorrow.

Recipe of the Day

Tomato Cups (recipe makes 12 cups)

Great for a side dish or for an excellent finger food use cherry or small tomatoes.

Ingredients:

6 medium tomatoes
½ small cucumber
2 sticks celery
½ medium red onion or 2 scallions chopped
½ cup fresh parsley
1 tablespoon fresh mint (optional)
1 clove garlic
2 teaspoons kelp
1 tablespoon lemon juice
1 tablespoon olive oil (optional)
Celtic salt to taste (optional)

Directions:

1. Cut tomatoes in half and scoop out the center
2. Add tomato pulp to the other ingredients
3. Finely chop all ingredients, mix well and fill tomato halves

Day 2 Purification I survived Day 1!

Tuesday, January 17th, 2012 At 2:27 pm

Well I survived Day 1! I actually feel great. No fatigue or headache to report. I finished my 30 minutes of cardio and am heading home to walk Jasmine (my black lab). Today I am stir frying mushrooms and snow peas, lentil soup, and will make a sweet potato casserole for dinner. I always have my carrots and celery for snacks and my bottle of H2O. I hope you are all doing as well. Don’t quit, don’t cheat, you will be glad you did’nt!

I included a recipe below. Don’t get me wrong. It is not as good as home made pasta, but it is not bad and is very healthy.

Recipe of the Day

Spaghetti Squash

Ingredients:

-	1 large Spaghetti squash
-	Roasted garlic
-	Salt and pepper
-	Butter

Directions:

1.	Preheat oven to 350 degrees
2.	Cut spaghetti squash in half length-wise.
3.	Place on baking sheet and bake 25-30 minutes until tender.
4.	Remove from oven and shred the squash with a fork. It will look like spaghetti.
5.	Add some roasted garlic, butter and/or salt and pepper to taste.
6.	Serve with Marinara Sauce (recipe below)

Spaghetti Squash Accompaniment or Mix-In

Use the following as a side accompaniment or add to Spaghetti Squash mixture.

Ingredients:

-	1 large tomato (chopped)
-	½ cup of chopped fresh basil (some people prefer oregano)
-	½ tsp olive oil
-	½ tsp minced garlic
-	Salt and pepper to taste

Marinara Sauce

Ingredients:

-	2 tablespoons olive oil
-	2-3 garlic cloves, sliced or minced
-	1 medium onion, finely chopped
-	28oz stewed tomatoes
-	1 cup fresh Italian flat leaf parsley, chopped
-	½ cup fresh basil leaves, rolled and thinly sliced
-	Salt and pepper

Directions:

1.	Heat pan on medium high heat.
2.	Add olive oil, garlic and onions.
3.	Stir until soft then add remaining ingredients.
4.	Stir occasionally and reduce heat to simmer for 10-15 minutes.
5.	Salt and pepper to taste
6.	Serve over Spaghetti squash, kale, or broccoli

Stay strong and resist those cravings!

Day 1 Purification/Weight Loss

Monday, January 16th, 2012 At 2:38 pm

Day 1 is here! I am currently making a butternut squash soup for lunch. I have cut up my carrots and celery for snacks and took my morning supplements as well as my morning shake. I have completed 30 minutes of cardio (stair stepper) and on my 3rd bottle of water.

I hope you all are doing well. There are some great vegetarian recipes online if you Google them. I am passing along some recommendations for success. Good luck. Will be stir frying vegetables tonight for dinner and have multiple salads planned (organic flaxseed oil I found at Trader Joe’s for the stir fry). I also prepared two of the recomended vinaigrette dressings on page 14 and 15 of the booklet. Additionally, to fill you up don’t forget the lentils and brown rice.

Dr. D

P.S. Below are some tips to help you out during this purification program…

1. Plan ahead. By planning ahead you can increase your success and avoid the frustration of feeling like “There’s nothing for me to eat”, particularly when you will be eating away from home. For excellent tips refer to the Purification Program Handbook, p.17. Spend a few moments here looking over the suggestions; you may be surprised at how helpful they are.

2. Be dedicated to all 21 Days! Yes, the first 2-3 days take some willpower (This is really the only somewhat difficult part of the program). It is here that some cravings will present themselves. Remember, they will pass quickly and eating frequently is key to knocking them out. Almost everyone loses their cravings after the first few days and is amazed at the newfound control they experience. For most of us it has taken years, if not decades, of bad eating habits and lifestyle choices to get us to where we are today. Remember, it takes 21 days to form a new habit. With that in mind, by the time you are done with this purification you will be well on your way to a healthier lifestyle!

3. FOLLOW THE PLAN! This purification program has been carefully planned so that your body gets the support it needs to complete each of its purification steps. Following the plan is how you will achieve optimal results. Also, the best weight loss is experienced when these steps are carefully followed in the sequence provided. Do your best to not ‘take breaks’ or stray from the program!

4. Don’t forget to sweat, sweat, sweat. If you want to lose weight, we can’t overemphasize the importance of exercise and sweating. This can be achieved through exercise, but can also be enhanced through the use of a sauna, steam room, etc.

5. Get plenty of sleep. Your body heals itself while you sleep. Try to get at least 8 hours of sleep each night throughout the 3 weeks to allow your body plenty of time to rid itself of toxins. Many, many patients have told us their sleep improved significantly over the 21 days. If you are one who suffers from poor sleep you may be wonderfully surprised at how you start to sleep after day 7 or so. We would love to hear your story as well!

6. Drink plenty of water. You should be drinking at least 8 glasses of water a day. This will serve to help your body flush out toxins as well as helping you to lose excess water-weight. What water is best? We prefer Spring Water, as it is water from the earth (more on that later). That being said, the most important thing is that you just drink water! Even if all you have is city water, it is VERY important to drink water, and city water is better than nothing.

Why Most Weight Loss Resolutions Fail!

Tuesday, January 10th, 2012 At 2:35 pm

Are you sick and tired of being sick and tired? Is one of your New Years Resolutions to lose weight? Well good for you. But ask yourself, did you have the same resolution last year? If so, you are not alone.

A 2007 study by Richard Wisemen from the University of Bristol involving 3,000 people showed that 88% of those who set New Year resolutions fail.

According to Frank Ra (author of the new year’s resolution book “A course in happiness” ): “Resolutions are more sustainable when shared, both in terms of with whom you share the benefits of your resolution, and with whom you share the path of maintaining your resolution. Peer-support makes a difference in success rate with new year’s resolutions”.

Another problem with resolutions like losing weight, is people set unrealistic goals without a written realistic plan on how to attain it. When it comes to weight loss people usually eat less, cut out all their comfort foods, join a Gym they have no real intentions on frequenting, and before February 1st they quit, due to lack of results.

Many people define a goal of weight loss, but have no clear cut proven plan on how to do it. Combined with unreasonable goals their quest for weight loss is doomed to failure. Increasing exercise while decreasing food intake is not the best plan of attack. Losing 10, 20, or 30 lbs means nothing unless you have a true understanding of the optimum way to lose that weight. It is far better to learn how to eat properly rather than simply eating less. It is also better to approach exercise in a realistic fashion. What type of exercise is best to attain my goals? Simply put, it is the one you are committed to do. Whether that be P-90X, cross fit exercise, circuit training, or a simple 30 minute walk first thing in the morning, the one you are truly committed to is the best for you.

In order to lose weight we must burn more calories then we take in. Quite simple, right? Most take the approach of eating less. They believe by eating less they will burn more than they take in, thus lose weight. That is true in the short run. That is why most people who do fad diets lose weight, sometimes drastically. But by eating so little they depress their metabolism thus they continue to burn less calories. This leads to the inevitable rebound, when they put all the weight back on, plus 10 or more.

If you want to avoid the rebound and eventual failure you must approach weight loss differently. Exercise and eating should be geared to boost your metabolism and fit your lifestyle. It usually means eating more and in some cases exercising less. It means educating yourself on the right foods to eat and how often you should eat them. By eating more smaller meals you are feeding your metabolism and creating a calorie burning machine.

So forget the fad diets and unrealistic exercise goals. Instead decide to make lifestyle changes that will facilitate a healthy, happy, and long term weight loss. Take the time to learn more about how to eat and exercise to truly boost your metabolism. You will be glad you did.

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