FOOD PLAN FOR YOUNGER TIGHTER LOOKING SKIN

 If you want to get tighter and younger looking skin while losing 60 pounds within 3 to 4 months with very limited exercising, try the following food plan ( eat/drink as much organic as your budget allows ):

(1)  4 to 5 cups of green tea plus 2 cups of water,

(2) 3 to 7 grams of cocoa with one cup of calcium fortified organic soymilk ( 7 grams of organic honey to sweeten ),

(3)  50-55 grams of protein ( a mix of beans (variety) , brown/black/red rice/quinoa, organic/grass fed beef (skim off the fat ) , chicken breast (skinless ), egg whites ( 1 yolk per 3 eggs ) plus a sprinkling of oats ( 10 -15 grams per day)

The above totals five times a day (total of 250 - 275 grams per day plus the sprinkling of oats ( 10-15 grams per day ) plus
in order to add taste to your protein mix, you can add 6-9 grams of roasted peanuts,  50-70 grams of picante sauce, 10-12 grams of organic/grass fed cheese ( total per day ) , 1/4 tablespoon of olive oil and a sprinkling of curry powder to the above protein mix.

(4) Also,  another 70-77 grams of wild/canned salmon/oily fish per day and

(5)  1200 to 1600 grams of fruits/vegetables/berries (different colors), 9-12 grams of raisins, 7-9 grams of blue corn chips, 7-9 grams of almonds/walnuts, 7-9 grams of brazil nuts/misc. nuts, 7-9 grams of sunflower seeds, with one cup of fat free plain yogurt/greek yogurt per day,

(6) plus one calcium pill ( 315mg ), one 400IU of vitamin D3 pill ,

(7) plus the following (used at the end of the cooking of the meats above or just add it to your fruit/vegetables above ) :

 fresh parsley/cilantro (10-14g), fresh onions (24-28g), fresh garlic with the "paper thin" skin on (10-14g), fresh ginger with skin on ( 10-14g ),

(8) plus a sprinkling of the following (used at the end of the cooking of the meats above or just add it to your fruit/vegetables above ):

 olive oil ( 1/4 tablespoon ) chia seeds, wheatgerm, flaxseed, sage, rosemary, thyme, turmeric, cinnamon, black pepper and oregano.

The "protein mix two" below ( part of the food plan sent to you above ) is a palatable way of meeting the food plan requirements in addition to the equal spacing of the five portions of the "protein mix one" below

My "protein mix one" (spaced equally five times a day) has the following:

(1)   50-55 grams of  a mix of beans (variety) including tofu and edamame ( after rinsing and soaking the beans overnight, bring to boil and boil for 3-4 minutes with the edamame and then drain the water when the water stops bubbling and then add the beans/edamame mix to the organic tofu )

 (2) 50-55 grams of  brown/black/red rice/quinoa

(3) 50-55 grams of organic/grass fed beef (skim off the fat )  plus 3-5 grams of oats, 

(4) 50-55 grams of chicken breast (skinless ) plus 3-5 grams of oats, 

(5) 50-55 grams of egg whites ( 1 yolk per 3 eggs ) plus 3-5 grams  of oats 

The above is eaten five times a day (total of 250 - 275 grams per day plus the sprinkling of oats ( 10-15 grams per day ) plus the following (for added taste) are totals per day added to the "protein mix one" above: 

(6)  I add 10-14 grams of finely minced  haberno peppers for taste ( use food processor which gets rid of the stomach irritating gas, coming out of the haberno if not finely minced )

(7) I add a sprinkling of red pepper ( flakes or powder ) for taste

(8)  6-9 grams of roasted and salted peanuts, 

(9)  50-70 grams of picante sauce ( walmart sells organic salsa )

(10)  10-12 grams of organic/grass fed cheese ( total per day ) , 

(11) 1/4 to 1/2 tablespoon of olive oil 

(12) sprinkling of curry powder 

(13) chopped jalapenos ( 40-50 grams total per day )

For dessert, I mix the following and take a half tablespoon after each of the protein meals above :

9 grams of raisins (total per day)

9 grams of roasted and salted peanuts (total per day )

8 grams of blue corn chips ( total per day )

The following "protein mix two" can be eaten with the fruits/vegetables/berries/onions/garlic/ginger that you have prepared first thing in the morning and are eating throughout the day.

This is the most palatable way to eat the "protein mix two" ( part of the food plan sent to you previously ).

The only addition is the following superfood that gives you energy  

 

Add the following to the "protein mix two" :

 5-7 grams of " Amazing Grass Green SuperFood Original",  

from the producer "Amazing Grass" (buy from Amazon or any retailer that sells it cheaper )

  Add  70-77 grams of wild/canned salmon/oily fish to the mix

Add 7-9 grams of almonds/walnuts,

Add 7-9 grams of brazil nuts/misc. nuts, 

Add 7-9 grams of sunflower seeds, 

Add one cup of fat free plain yogurt/greek yogurt to the above mix,
 Add fresh parsley/cilantro (10-14g),

add  olive oil ( 1/4 to 1/2 tablespoon )

add 5-7 grams of  chia seeds

add 5-7 grams of wheatgerm

add 5-7 grams of  flaxseed

add a sprinkling of sage,

 rosemary,

 thyme,

 turmeric,

 cinnamon,

 black pepper and

 oregano.

The mix of the all the above, I call "protein mix two" and

 its pretty palatable; try it and

 let me know

If  you consume all the above, at least once per day or every other day , you will lose weight (guaranteed ) and your skin will look much younger and tighter (even without exercise ) but since exercise actually makes the foods you eat more available to each cell of your body

 its good to exercise/aerobics at least 30 minutes per day plus 10 minutes of exercise with weights ( youtube has free exercise videos ).

Here are 100 of the most nutrient dense foods for your food plan ( choose several from each category every day and keep changing the combinations ):

Vegetables

·        Asparagus

·        Avocados

·        Beet greens

·        Beets

·        Bell peppers

·        Bok choy

·        Broccoli

·        Brussels sprouts

·        Cabbage

·        Carrots

·        Cauliflower

·        Celery

·        Collard greens

·        Corn

·        Cucumbers

·        Eggplant

·        Fennel

·        Garlic

·        Green beans

·        Green peas

·        Kale

·        Leeks

·        Mushrooms, crimini

·        Mushrooms, shiitake

·        Mustard greens

·        Olive oil, extra virgin

·        Olives

·        Onions

·        Potatoes

·        Romaine lettuce

·        Sea vegetables

·        Spinach

·        Squash, summer

·        Squash, winter

·        Sweet potatoes

·        Swiss chard

·        Tomatoes

·        Turnip greens

Fruits

·        Apples

·        Apricots

·        Bananas

·        Blueberries

·        Cantaloupe

·        Cranberries

·        Figs

·        Grapefruit

·        Grapes

·        Kiwifruit

·        Lemon/Limes

·        Oranges

·        Papaya

·        Pears

·        Pineapple

·        Plums & Prunes

·        Raspberries

·        Strawberries

·        Watermelon

Seafood

·        Cod

·        Salmon

·        Sardines

·        Scallops

·        Shrimp

·        Tuna

Nuts & Seeds

·        Almonds

·        Cashews

·        Flaxseeds

·        Peanuts

·        Pumpkin seeds

·        Sesame seeds

·        Sunflower seeds

·        Walnuts

Beans & Legumes

·        Black beans

·        Dried peas

·        Garbanzo beans (chickpeas)

·        Kidney beans

·        Lentils

·        Lima beans

·        Miso

·        Navy beans

·        Pinto beans

·        Soy sauce

·        Soybeans

·        Tempeh

·        Tofu

Poultry & Meats

·        Beef, grass-fed

·        Chicken, pasture-raised

·        Lamb, grass-fed

·        Turkey, pasture-raised

Eggs & Dairy

·        Cheese, grass-fed

·        Cow's milk, grass-fed

·        Eggs, pasture-raised

·        Yogurt, grass-fed

Grains

·        Barley

·        Brown rice

·        Buckwheat

·        Millet

·        Oats

·        Quinoa

·        Rye

·        Whole wheat

World's Healthiest Herbs & Spices

·        Basil

·        Black pepper

·        Chili pepper, dried

·        Cilantro & Coriander seeds

·        Cinnamon, ground

·        Cloves

·        Cumin seeds

·        Dill

·        Ginger

·        Mustard seeds

·        Oregano

·        Parsley

·        Peppermint

·        Rosemary

·        Sage

·        Thyme

·        Turmeric

·