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TABLE OF

CONTENTS

Phase I: Weeks 1-4

Phase III: Weeks 9-12

Introduction

Introduction

Whole Grains

Organic Foods

The Low-Carb Craze

Genetically Engineered Foods

Raw Foods

Sweeteners

Vegetables

Water

Legumes

Food Combining

Fruits

Juices

Meal Plan

Meal Plan

Phase II: Weeks 5-8

Shopping List

Introduction

Resources

Meat

Dairy

Additional Notes

Eggs

Soy Products

Nuts & Seeds

Green Foods

Oils & Fats

Meal Plan

Welcome to the Budokon Weight Loss System. This 12-week program is designed to promote weight loss through information, education, and motivation. There is no better approach to losing weight than natural foods, exercise, and the belief that you are responsible for and in complete control of your reality. These three components, however challenging, are the simple solution.

The intention of this nutritional booklet is to offer you information that I have compiled through personal experience, research, and self-education. This is the way I live my life. This information is sometimes scientific, and sometimes personal experience and opinion. I encourage you to do for your body that which creates sustainable health and wellness. If you listen to your body, you will know the difference between that which serves you and that which does not.

If you need assistance, contact one of the many people who are willing to help guide you in the right direction. Call your local health foods store and speak with someone, find nutritionists in your area, or get on the Internet and study. Most natural foods stores have free lectures, cooking classes, excellent books, and other resources for learning about new lifestyles.

It can be overwhelming to change your lifestyle. To help you with your change, my 12-week program is divided into 4-week phases. At each stage, you'll make small changes step by step. I'll clearly describe which foods to remove from your diet and which foods to add. As you move forward, you will continue to abstain from those foods that don't support your good health, while continuing to add those that do. This gradual change will give you a comfortable way to learn about and experiment with making better food choices. By backing your efforts with education, you will have a steadfast method of lifestyle transformation. I encourage you to re-read the guidelines in this booklet regularly, so you can continue to learn new things for your growth and success.

With respect,

Master Cameron Shayne

INTRODUCTION "Nothing will benefit human

This is your Official starting point on the Tsl^Jt^eZ'L 12-week Budokon Weight Loss System. much as the evoiution to a In this first phase, over the next four vegetarian diet."

weeks, you will be eating better and -Albert Einstein, physicist, exercising more regularly. Vou will learn Nobel Prize 1921

to become more conscious of what you are eating from morning until evening. The information on foods and nutrition that I present here is meant to enhance your existing knowledge and help you to make informed choices. It is imperative that you soak up as much knowledge on foods as possible, as this will fuel the life transformation you are undertaking. Learning is change in and of itself. Do not be overwhelmed by this change, as every meal is an opportunity to apply new habits and try new foods. Focus on the changes at hand. Be open minded — even to foods you once thought to be unappealing — and expand your knowledge with the Recommended Resources list at the end of this booklet.

MAKE A FRESH START

Start your weight loss program with a clean slate! Clean out your fridge and pantry. Toss all those foods that you know aren't healthful and that stand in the way of you reaching your goals. Throw away the obvious culprits — chips, cookies, ice cream. If you're not sure about an item, leave it on the shelf for now; you can continue cleaning and restocking your pantry as you learn more over the course of this 12-week program.

TIPS FOR SUCCESS:

  • Discard all oils that are old or refined. Also toss margarine and shortenings, and any cookies, crackers, and other products that contain hydrogenated oils. It's time to start checking labels to make sure the foods you choose are good for you.
  • While you're checking labels, also look for artificial colors and flavors, and chemical additives. Try to throw away as many of these products as possible. Remember that these foods aren't the ones that will support you in your weight loss goals. If it really bothers you to discard what you may still think of as "good food," then give it to a friend who might want it.
  • Research your local natural foods store, health food store, and farmers market. If you don't have access to any of these, try a conventional store; many are starting to carry natural foods. Urge the store's manager to increase their natural foods selection.
  • Try to drink 6-8 glasses of water a day, mostly between meals. Add fresh lemon juice to the water if you like; it's an excellent aid to weight loss. Fresh lemons also help freshen your breath, enhance the absorption of minerals, and clean the blood.

Phase I

Phase II

Phase III

Target % 0 Total Calories

MAKE WHOLE GRAINS A PART OF YOUR DAY We hear lots of talk about whole grains, yet many people don't fully understand what whole grains really are.

When grains are harvested, they contain three parts: bran, germ, and endosperm; the bran and germ contain most of the nutrition found in the grain. Grains that are left intact, with all three parts, are called whole grains.

We turn whole grains into food by grinding them into flour, cooking them in water, or sprouting them. All three of these methods retain all of the plant's minerals, vitamins, and precious oils. But what we call "white" flour has been finely sifted to remove the nutritious bran and germ — leaving only the endosperm (starchy center), which has little nutritional value.

ii> For more nutritious sandwiches try the sprouted wheat breads stocked in the freezer section of most health foods stores and many grocery stores.

<> just because it's sold in a health food store doesn't mean it's made from whole grains. Most of these stores also carry baked goods made from refined flour, even if it is wheat or organic flour. While organic white flour is better than conventional, it's still not whole grain.

KEEP IT BALANCED

While it's crucial to eat high-quality, whole-grain products, guard against the tendency to make grains the majority of your diet. Grains are very filling and can be satisfying to eat, compared to fruits and vegetables, which tend to move through the body a little faster. But as you move to more healthful eating, don't let grains crowd out fruits and vegetables at mealtime.

Try a new whole grain each week:

  • amaranth
  • anything made from sprouted grains
  • barley
  • brown rice
  • buckwheat

• corn

  • kamut
  • millet
  • quinoa

• rye

  • spelt
  • wheat
  • wild rice

White flour is often bleached with chemicals as well to give it a whiter appearance. When grains are processed into white flour, they not only lose nutritional value; they can also have negative effects on the body:

  • They can impair digestion over time.
  • These highly refined flours have a higher glycemic index, which is a numerical measure of how carbohydrates affect blood-sugar levels. White flour can raise your blood sugar quickly — even more quickly than refined sugar does. Research suggests that eating foods with a low glycemic index will help you experience fewer cravings, feel full longer, lose weight more easily, improve your body's sensitivity to insulin, and lower your cholesterol.
  • Lack of digestive efficiency can lead to the absorption of undigested starch particles from refined flours, which is the cause of many food allergies.
  • If you eat only the starchy endosperm, and not the nutrient-rich bran and germ, of a grain, you can become deficient in the minerals lost during the refining process.

Whole grains include wheat, rice, millet, quinoa, amaranth, barley, spelt, kamut, and many others. It may take you a little time to learn to identify whole grains and develop a preference for them, so be patient. Processed foods made with white flour dominate grocery store shelves, and many of us subconsciously fall into the habit of eating these fluffy, light-tasting foods. Once you discover whole grains, you'll soon come to prefer their nutty taste and great texture — and you'll actually prefer them to comparatively tasteless products made with white flour.

When shopping for breads and other foods made with grains, check labels and look for the word "whole" with the name of the grains used. But watch out for misleading terms (see box below).

Color can be a guide to whole-grain products, too. In general, the lighter the color of the bread (or other baked good), the more likely it

If it says this, it's NOT whole grain:

  • Made from whole grain
  • Wheat flour
  • Unbleached flour
  • Enriched flour A

If it says this, it IS whole grain:

  • Whole-grain wheat (or barley, rice, millet, spelt, rye, etc)
  • 100% whole wheat (or other grain)

ANIMAL PROTEIN VS.

PLANT PROTEIN

  • Protein-rich animal products — such as eggs, meat, poultry, fish, and cheese — should be eaten in balance with other foods, especially vegetables.
  • Research suggests that you can safely consume twice as much protein-rich plant foods as animal products. Plant protein sources include beans, peas, lentils, soy products such as tempeh and tofu, and the grain seeds quinoa and amaranth.
  • Plant protein does not stress the body's calcium reserves as much as animal protein does.
  • Nuts and seeds are the most concentrated form of plant protein. Eat less of them than other plant protein sources.

Wild Rice Delight

4 cups cooked wild rice '/> purple onion % red pepper

Fresh or dried basil to taste

Vi-'/t cup olive oil, to taste Chevre (fresh goat cheese)

Sauté onion and red pepper with basil until cooked through. Mix with wild rice. Add vinegar and oil alternately, until desired taste is found. Add salt and pepper to taste. Top with crumbled chevre. Optional: top with capers for a nice variation.

contains refined flour. Read the label to be sure. Check labels for coloring agents such as caramel, often added to breads and rolls to make them look more like whole wheat.

THE HIGH-PROTEIN, LOW-CARB CRAZE

It seems like everyone jumped on the latest diet bandwagon of high protein and low carbohydrates. The truth is, this is a quick way to drop some pounds — but at great cost to the body's health. Once the initial dramatic weight loss effects wear off, people find themselves eating more and more protein to continue the forced weight loss. People on a high-protein diet will often have uncontrollable cravings for carbohydrates to balance the excessive protein intake. Some indulge their carb cravings with alcohol consumption, which is socially acceptable for those on a high-protein diet.

Why does a high-protein, low-carb diet help people lose weight in the short term? Let's look at where your body gets its energy: from glucose, which your body converts from the carbohydrates, fats, and protein you eat. Carbohydrates are converted first, followed by fats, then protein as a last resort. So if you eat mostly protein and few carbohydrates, your body will first use up the few carbs you do eat. Then it will use the fat you consume, and then out of necessity it will convert protein into energy. Thus, you lose weight.

However, in the process, the body burns up precious reserves of enzymes and minerals and burdens the organs with acids and protein

4 REASONS TO EAT MORE RAW FOODS

1. Replenishes the body's enzymes, which are catalysts for all of the body's chemical and metabolic reactions.

molecules that have not been properly broken down. Excess protein can then be stored as a toxin, which may lead to sluggish body function, fatigue, possible illness, and other signs of impairment. The solution is to eat protein moderately and balance it with your intake of whole grains, legumes, vegetables, and fruits. Advocates of high-protein diets are now realizing the need to balance protein with the carbohydrates contained in whole foods.

THE BENEFITS OF RAW FOODS The Budokon approach to healthful eating includes lots of raw fruits and vegetables. We focus on raw plant-based foods because we believe that nothing is more healthful. Plants are low on the food chain. They absorb and organize sunlight through photosynthesis, creating vibrant life force along with powerful vitamins, minerals, enzymes, and other crucial nutrients.

  1. Makes the body more alkaline, which helps to neutralize the acids that build up from toxic living.
  2. Aids in the digestion of the cooked foods you eat.
  3. Has a different effect in the body. The enzymes contained in a given fruit or vegetable are the exact ones needed to break down that food, so it is digested with greater ease and assimilated without the congestion and toxic residue that come with heavily cooked or fried foods.

Minerals as found in the earth are inorganic or dead (lacking in carbon). The addition or bonding of carbon, hydrogen, and oxygen (protein molecule) to a mineral makes it organic or living. While the body is comprised of minerals, they are organic minerals; they are in association with or attached to a protein molecule.

Only the plant kingdom has the ability to convert dead inorganic elements from the soil into living organic minerals. The animal kingdom cannot survive on soil or dead minerals. Only the plant kingdom can "grant life" to the inorganic world. How can we put a dead or inorganic substance into the body and expect it to produce life? If we could, we would be compelled to consume soil, gravel, etc. This is the basis for the raw foods perspective and the recommendation to be conscious of how much and in what ways we cook our food.

Extensive research suggests that nutrients in raw food begin to diminish when cooking temperatures reach 110-118°F. At those temperatures, plant cells begin to degrade and food may lose up to 90 percent of its nutritive value. Our bodies have to work harder to make use of highly cooked foods; over the years, this may exhaust our digestive system, leaving us deficient in enzymes and weakened in other ways. As our digestive quality diminishes, the body does not break down food as efficiently and therefore does not absorb nutrients as readily. This may eventually lead to nutrient deficiencies.

It may take you a little time to begin incorporating more raw foods into your diet. People in our culture and many others cook nearly all food, leaving only a small portion raw, such as a side salad.

People with an extremely weakened digestive system may have trouble digesting all foods, including raw foods. In this case raw foods must slowly be re-introduced into their diets while focusing on eating healthfully overall.

Phase I

Phase III

Target % 0 Total Calories

Phase I

Phase III

40 45

Vegetables

40 45

VEGETABLES

Most people build meals around meat and starches. The Budokon approach makes vegetables the main dish in all your meals. It may take you a while to get used to building your meals around vegetables. Start by planning your portion of raw vegetables. You're probably already doing this, when you make a salad. If your salad is substantial, with lots of greens and a wide selection of vegetables, it can become your whole meal for lunch or dinner. If a salad is your main meal of the day, you may add protein or whole grains to it, if you wish. If you're preparing more than a salad for your meal, first add one or two vegetable side dishes, and then add starch or meat, if desired.

Vegetables

RAW VEGETABLES

Raw vegetables are more nutritious and enzymatically active than cooked vegetables. They should be the part you plan first of every meal

Moroccan Carrot Salad

6 medium carrots, peeled and coarsely grated •••'/: cup fresh orange juice ) teaspoon around cinnamon

'/: cup flat-leaf (Italian) parsley, chopped (not the curly kind)

Toss all ingredients together in a bowl. Cover and chill for an hour or so, to blend the flavors, then serve.

  • except for all-fruit meals). Your goal in Phase I is to make vegetables 40 percent of your total diet. Salads are a great way to include more raw vegetables in your day. Explore the entire produce section as you make salads of these raw vegetables and others:
  • avocado ❖ green peas
  • broccoli ❖ leaf lettuce (Bibb, Boston, butter,
  • cabbage (Chinese, bok choy, endive, escarole,

Napa, red, green) green leaf, red leaf,

  • carrots romaine, watercress)
  • cauliflower ❖ spinach
  • celery ❖ sprouts (alfalfa, bean, lentils)
  • cucumber ❖ squash (zucchini, yellow, summer)
  • green beans ❖ tomato

TIPS FOR EATING RAW VEGETABLES

In our opinion, the nutritional quality of most vegetables can be determined by the amount of flavor or sweetness present. Color is a good gauge of quality and flavor as well (e.g., pale versus deep red tomatoes). If a vegetable has very little taste or is bitter (with the exception of vegetables that are naturally bitter or bland in flavor), its growing conditions such as soil quality and exposure to natural sunlight were probably lacking; consequently, its mineral content or nutrition level will be lower.

Don't bother with iceberg lettuce. This crunchy hybrid keeps well, but contains only one-third the nutrition found in leaf lettuces. In general, the darker the lettuce, the better it is for you. In restaurants, head lettuce may be the only kind available — but any salad is better than none.

Try adding more raw vegetables to your diet, not just in the form of tossed salads, but also as vegetable sticks ("finger salad"). If for some reason you can't eat raw vegetables on a given day, drink fresh vegetable juice. It's better for you than dried vegetable capsules or vitamin supplements taken as a substitute for eating vegetables.

COOKED VEGETABLES

When raw food is exposed to heat, its molecular structure begins to break down and the food loses its living quality. The longer the food is cooked and the higher the temperature, the more nutrients that are lost. So when you cook, cook lightly, in order to retain as much nutritional value as possible.

TIPS ON COOKING VEGETABLES

  • Steaming is the most healthful way to cook. The temperature is lower and food is not in direct contact with water, which can leach nutrients. Place raw or frozen vegetables in a steamer basket and place it in a pan with about one-half inch of water. Once the water begins to simmer, steam the vegetables for 5-10 minutes. Properly steamed vegetables are crisp and colorful.
  • For seasoning, add a little butter, olive oil, flax oil, cheese, or cheese substitute to the vegetables after steaming.
  • Stir-frying is fine, but skip the oil. Use a little water instead.
  • Baking and broiling are acceptable. Although you are utilizing high heat, no water is present to carry nutrients out of food. The lower the temperature used, the better.
  • Frying destroys nutrients, and toxins are created from highly heated oils. Avoid frying altogether.
  • Serious concerns have been raised that microwave ovens are highly detrimental to food and thus to our health. Use your stove or conventional oven to cook vegetables and other foods.

The more raw foods you can eat, the better, but cooked vegetables still have a place in your diet. When incorporating cooked vegetables into your diet, be sure they don't displace the raw vegetables.

SALAD DRESSING Even if you love salad, you probably don't like to eat it without salad dressing. But most conventional dressings, even oil-and-vinegar varieties, contain processed oils. Read the labels and look for cold-pressed and unrefined oils. See Oils and Fats, page 24, for details. Better yet, make your own simple, healthful salad dressing; it's a great way to sneak in more nutrition. With or without dressing, salads are

Colorful Cabbage Slaw h head purple cabbage, thinly sliced and coarsely chopped 1 small bulb fennel, thinly sliced 1 small red pepper, diced

1 -2 handfuk sugar snap peas, strings removed 1 cup walnut pieces

4 tablespoons fresh dill, or 2 tablespoons dried |uice of 1 large lemon '/<-'/: cup natural mayonnaise '/? avocado per serving for garnish

Dash of cayenne pepper Salt and pepper to taste

In a large bowl, mix cabbage, fennel, red pepper, peas, walnuts, and dill. Add lemon juice and mayonnaise in small quantities until desired dressing is created. It should be a light dressing, not too creamy. Add cayenne, salt, and pepper to taste. Top with sliced avocado. Optional: top with pan-roasted tempeh.

central to weight loss and healthful eating. As your body becomes healthier and you learn to love the taste of fresh, raw vegetables, you'll find that you want salad dressing less and less.

TIPS FOR SALAD DRESSING

  • Use the smallest amount of dressing you can.
  • Stick to health food store brands; they generally contain fewer chemicals and less sugar, salt, and fat than conventional versions.
  • When dining out, ask for dressing on the side; restaurants usually give you far more than is needed.
  • Use raw apple cider vinegar if you can; find it in health food stores.
  • Use unprocessed oils in salad dressings, such as flaxseed oil, extra virgin olive oil, and hemp oil.

SALAD DRESSING IDEAS Avocado-Tomato Dressing

Mix avocados and tomatoes together in a blender, in any proportion desired. Add fresh lemon juice, flaxseed oil, and herbs as desired.

Lemon Dressing

Freshly squeezed lemon juice. Alternatively, add olive or flaxseed oil and herbs with fresh lemon juice in any proportion desired.

Bragg Dressing

Flaxseed oil mixed to taste with Bragg Liquid Aminos. Bragg Liquid Aminos is available in most health food stores and contains naturally occurring sodium.

Natural mayonnaise, such as cold-pressed safflower oil mayonnaise. Use very sparingly: 1-2 teaspoons.

LEGUMES

Legumes — beans, peas, and lentils — are a staple in almost every culture, though less so in those that make animal protein a dietary focal point. In vegetarian cuisine, legumes have become one of the main replacements for animal protein. They are high in protein as well as carbohydrates, and supply potassium, calcium, iron, and several B vitamins. Legumes that have been sprouted have the additional benefit of being easier to digest and providing

Legumes

higher levels of vitamin C and enzymes. Legumes have also been said to assist in some of the body's metabolic processes and help the body rid itself of excess water.

Many people do not digest legumes properly and often experience digestive upset and intolerance. With proper preparation and food combining (see page 35), almost anyone can tolerate legumes. To improve digestibility of legumes, try these tips:

  • Chew legumes thoroughly.
  • Eat legumes in small amounts to gear up your body's digestive ability and enzyme response.
  • Try adzuki beans, lentils, mung beans, and peas, all of which digest relatively easily.
  • Soak dried beans overnight (8-12 hours). This softens the beans, begins the sprouting process, and promotes faster cooking and improved digestibility because the gas-producing enzyme is released into the water.
  • Use food-combining rules (see page 35) to aid digestion. Legumes combine best with green, non-starchy vegetables and seaweed.
  • If you wish, when you eat legumes, take a digestive enzyme, which can be found at a natural foods market.

FRUITS

Fresh fruit is the foundation of healthful eating. Fruit is so important to your good health that you should eat it every single day. In addition to your old favorites, try a new fruit each week:

Phase I

Phase II

Phase III

Target % 0 Total Calories

Phase I

Phase II

Phase III

10 15

10 15

Fruits

Target % 0 Total Calories

Fruits

❖ apples

❖ figs

❖ nectarines

❖ pineapple

❖ apricots

❖ grapefruits

❖ oranges

❖ plums

♦ bananas

❖ grapes

❖ papayas

strawberries

❖ cherries

❖ mangoes

❖ peaches

❖ other berries

❖ coconuts

❖ melons

❖ pears

❖ tangerines

TIPS FOR EATING FRESH FRUIT

  • Buy sweet fruit. The more natural sweetness the fruit contains, the higher its nutrient content and the fewer chemicals it contains. If it doesn't taste sweet, it is not worth eating.
  • For hardier fruits, especially those with a peel, fill the sink half-full of tepid water and add about one ounce of apple cider vinegar; soak fruits in this bath for about 10 minutes before eating. This removes residues, from dirt and bacteria to pesticides. It's an effective natural disinfectant, and an inexpensive alternative to bottled produce washes. The skin of fruits that have been waxed, such as apples, will change color slightly as a result of soaking; this is not harmful.
  • Fruit is the original fast food, so keep it on hand for quick snacks.
  • Try to have at least one fruit meal a day, or snack on fruit between meals. Your goal is three to six pieces every day.
  • If fresh fruit isn't available, eat unsweetened frozen fruit. Canned fruit should not be eaten as regularly, as it is heated for preservation and is not as nutritious as raw fruit.

DRIED FRUIT

Fresh fruit and fresh fruit juice are best, but dried fruit can be a regular part of your diet. Dried fruit makes an excellent sweet snack and is handy to take along when traveling. Look for health foods store brands of dried fruit, which have not been treated with sulfur and other preservatives. This naturally dried fruit may lack the bright color of the preservative-laden kind, but it also lacks chemical additives. You can also easily dry fruit yourself at home, with a dehydrator.

TIPS FOR EATING DRIED FRUIT

  • Buy brands that contain no additives.
  • Avoid most conventional brands of dried fruit, which contain sulfur dioxide. Raisins are the exception.
  • Soak dried fruit overnight to replenish the water, if you wish.

A NEW LOOK AT THREE SQUARES A DAY BREAKFAST

The Budokon Weight Loss System advocates letting the body continue its

After a few days or weeks of eating in a more healthful way, you may find that you crave foods that you know aren't good for you. Don't be discouraged by this. Food cravings are a normal physiological response to a change in your body's chemistry. Try not to give in to the craving. Call a friend for support, or re-read this booklet to remind yourself of your weight loss goals.

natural nighttime fast into the morning. All night long, your body has been fasting and cleansing while you sleep. Continuing the fast into your waking hours gives your body that much more time to cleanse, without being burdened by digesting a heavy meal. Eating a large heavy meal upon waking stops this process.

The best way to do this is to start your day with fresh fruit. Most people eat a heavy breakfast out of habit, or because they have been told they need it — not because they are hungry. The most important thing is to listen to your body. Some people have trouble maintaining blood sugar balance and feel they need to eat upon waking. Do what works for you. Try starting your day with fruit and eat a heavier meal when you feel you really need it.

BREAKFAST TIPS

  • Consider whether you are truly hungry when you wake up. If not, don't eat; drink pure water instead. Or start with fresh fruit.
  • Avoid coffee. Have a cup of green tea, which stimulates metabolism and offers a long list of health benefits. Or try yerba maté, a South American green tea.
  • After a simple breakfast of fruit, if you feel your energy flag, drink juice or snack on fruit throughout the morning to maintain your energy until a heavier meal is required.
  • After eating fruit to start your day, if you feel you need a more substantial meal, wait 30 minutes for fruit to digest, then try a suggestion from the chart on page 16.

LUNCH

The ideal lunch consists of efficient, easy-to-digest, high-energy foods. You need energy to engage in your daily work activities, but you don't want to burden your body with digesting a heavy meal. The lighter and easier to digest your lunch is, the more energy you'll have throughout the day, so you can avoid those mid-afternoon slumps.

Consciously choosing what foods you put into your mouth is one of the most important factors in promoting good health — and so is flexibility! If you slip up one day and eat poorly, don't let it throw you entirely off course. Forgive yourself, and remind yourself that you want to take better care of your health. The next morning, review your goals and resolve to make better choices today.

Easy Greens Anytime

1 bunch kale, chard, or

Lemon juice or apple

other greens

cider vinegar

Olive oil

Sea salt and pepper

Wash greens and cut away large center stalks. Slice into narrow ribbons, or coarsely chop if desired. Sauté greens in skillet over medium heat for about 10 minutes; better yet, steam them! Kale and other sturdier greens will take a little longer to cook than lightef greens, such as spinach. Drizzle greens with a little oil and lemon juice or vinegar. Season to taste and serve immediately.

Wash greens and cut away large center stalks. Slice into narrow ribbons, or coarsely chop if desired. Sauté greens in skillet over medium heat for about 10 minutes; better yet, steam them! Kale and other sturdier greens will take a little longer to cook than lightef greens, such as spinach. Drizzle greens with a little oil and lemon juice or vinegar. Season to taste and serve immediately.

LUNCH TIPS

Start your lunch with a salad containing a variety of vegetables. Then you may also add the following:

• steamed vegetables

• soup

  • starch, such as a baked potato, yam, or whole grain
  • vegetarian protein choice such as raw nuts, seeds, or legumes
  • chicken or fish
  • vegetarian meat alternative

DINNER

If you're like most people, your evenings are quieter than your days. Because your mental and physical activity levels are lower at night, that's the time to eat those foods that take more energy for your body to digest. This means fish, chicken, turkey, or red meats. You don't have to include meat in your diet, but if you do, make the majority of it part of dinner.

DINNER TIPS

  • Have vegetables, raw or cooked as your main dinner dish. Build the rest of the meal around them.
  • If you don't want to eat meat on a particular day, that's okay. Instead, reach for other sources of high-quality protein, such as dairy, nuts, soy products, or green super foods such as spirulina.
  • If you want to lighten your eating on a given day and give your digestion a rest, have a light dinner of fresh fruit, fruit or vegetable juice, or melon. This is not eaten in addition to a regular dinner; rather, the fruit becomes your entire evening meal.

SNACKS

While having a snack won't sabotage your weight loss program, in general it's best to avoid snacking between meals. This gives your body

A julienne tool makes it a breeze to prep vegetables for salads, finger-food meals, and stir-fries. It's an easy way to increase the likelihood that you'll eat more raw vegetables. Use it to quickly cut vegetables into thin slices or matchsticks.

time to completely digest what you eat at mealtimes. However, if you really want a between-meal snack, choose something nutritious:

  • Fresh fruit
  • Fresh juice, either fruit or vegetable
  • Melons
  • Dried fruit
  • Raw nuts or seeds (small handful). Eat them with citrus fruits or vegetables to aid digestion.
  • Raw vegetable sticks (carrot, celery, etc.), with a small amount of cheese
  • Celery or carrots with almond or cashew butter
  • Whole-grain crackers or baked corn chips

Keep fresh fruit and other nutritious foods on hand so you're not tempted to snack on processed or packaged foods.

HOW TO USE THE PIE CHARTS

The pie chart at the end of each phase in this guide is intended as a visual guide to the volume of food you should strive to eat in each category in each phase of the Budokon Weight Loss System. The chart is different in each phase, showing how the ratio of vegetables to meat, for example, will shift as you progress through the program. You do not have to weigh your food to follow these charts or the recommendations in this guide.

Imagine setting out on your kitchen counter your ideal food for a week under this plan. The pie charts are a general guide to how much space the vegetables, for example, should take up as compared with the meat, the dairy, etc.

During weeks 1-4, focus on making these adjustments to your diet:

STOP EATING OR

START EATING:

STRICTLY MINIMIZE:

One salad per day

Meat at every meal

Fresh fruit for breakfast

(limit to once per day)

Whole grains

High-fat processed meat £r cheese

Whole-grain breads £r crackers

Products made with white flour

Legumes, alone or in soup or salad

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