PEACE DIET

WAYNE’S WEIGHT LOSS PROGRAM
#1 South Ridge, Christ Church, Barbados. (246) 437-1510. email: sunbeachlove@hotmail.com

The world is getting fatter and fatter. Fifty years ago compared to today the average American and Barbadian is much fatter; heavier; more unfit and unhealthier.

Why? Less exercise; to much rich food; too much food too high in calories; food to high in sugars and fats; we are more and more modernized; everything is automated to make our lives easier and we do less; we watch more and more television and get out and move; exercise less; more and more steroids and chemicals are pumped into the animals and farming to produce the food we eat in record times and in turn make our children develop to age of puberty in record times. If you are not exercising or exercising assiduously; and you as a kid in the U.S or Barbados and exposed to all the commercials on TV pushing fast foods and high calorie foods; and you are caught in the addictive trap; cravings that these foods have; you are hooked on TV and video games; then you are obese as a kid and it is very unlikely you will be able to break free and will be obese life.

When Jesus walked the Earth 2006 years ago there were not these big businesses pushing genetically modified foods and steroid and chemical pumped animals and foods. The animals were free range and the farming was organic.

Today the raising of animal sources for protein is cruelty to animals; horror houses; not in harmony with the laws of nature; we need to go back to free range and a more humane way of raising of animals for our sources of protein. Because yes man does have a biological system that is stronger with flesh and meat tearing teeth and the Bible does not teach against us eating flesh or that we need to be vegetarians.

We need more to get into organic production of our food, vegetables and fruits. The steroids, chemicals and genetically modified are no good for us. If we play the plants nice music and treat them well according to the laws of Nature then they grow better for us.

When we/ mankind gets back to free range animals for our protein requirements and organic vegetable production we shall have less of a problem with our weight control; be healthier; be happier and have more PEACE !!!!


Guidelines

TO LOSE WEIGHT:
If exercising then don’t exceed 2,000 calories per day.
If hardly exercising then cut back to 1,500 calories per day.
If doing no exercise cut back to 1,200 calories per day.

It is (always) highly recommended to that you try to incorporate a good exercise program into your weekly schedule - for your health and well being and to stimulate your fat burning and food burning (metabolism).

DO’s

Work towards exercising every day if you can.

Start out doing what you can and build up gradually.

The best would be if you could exercise 60 minutes x 5 days.

Some people can do even more (optional).

Very brisk walking – spinning classes at the gym, weights at the gym, tennis, soccer, bicycling, swimming, aerobics classes, surfing, get out there and move vigorously and burn off those calories. The other two days can be light work out days where you still remain active but only do one third to one half the usual amount = say 20 to 30 min as compared to one hour (so mentally you get a break for the usual load).


IMPORTANT KEY is to FOCUS efforts 70% on DIET = watch the calories you are consuming = eat sensibly = don’t over do the portions + 30 % on EXERCISE = get out there and move.

Watch the calories extremely closely. It is vitally important as all your exercise could be fruitless if too many calories are consumed daily. Note it is possible for a person to exercise 2 or more hours everyday and gain weight (not lose weight) if the person is consuming more food (calories) than burnt during exercise.

You don’t have to get a calculator to compute and weigh every meal on a food scale just observe the size of your portions and don’t over do (and over course be aware of the calories content of the foods you are consuming - the ones that are fattening and the one that are healthier choices).

Note if are trying to lose weight and don’t exercise at all your metabolism slows down – slowing the rate at which you burn calories – making it harder to lose weight!!

To lose weight – in four words: EAT LESS EXERCISE MORE – if you eat too much you will have too exercise so much harder and more in order to burn it (calories) off and get results.

To lose one pound in one week you need to consume 500 calories a day less than you need for 7 days – 500 x 7 days = 3,500 cal = 1 pounds of fat loss.

Diets that claim that you can lose large amounts of weight -10 pound in a week are gimmicks – this is not fat loss – this most likely could be weight loss in water but not fat.

The only way to really lose it is to burn it and unless you are starving yourself or exercising extremely intensely then it is not possible to lose more than 2 pounds of fat per week.

Successful weigh loss is not achieved by short term dieting but rather by successfully maintaining a good balance with your efforts every week and every day with good diet (70% effort) and exercise (30% effort).

For a daily calories calculator see Health Tools at www.mayoclinic.com

For a calorie counter of a comprehensive list of foods and activities see www.Calorie-Count.com

Calories burned by activity (assuming body weight of 70 kg)
www.Calorie-Count.com

Walking 2.0 mph 175 cal/hr
Walking 4.0 mph 350 cal/hr
Running 5 mph (12min/ mile) 560 cal/hr
Running 6 mph (10min/ mile) 700 cal/hr
Running 7.5 mph (8min/ mile) 875 cal/hr
Running 10 mph (6min / mile) 1120 cal/hr
Cycling 10-12 mph 420 cal/hr
Cycling 12-14 mph 560 cal/hr
Cycling 14-16 mph 700 cal/ hr
Cycling 16-19 mph 840 cal/ hr
Cycling 20+ mph 1120 cal/hr
Tennis (Doubles) 420 cal/ hr
Tennis (Singles) 560 cal/ hr
Soccer (Casual, General) 490 cal/ hr
Soccer (Competitive) 700 cal/ hr
Swimming (Crawl, 20 yards/ min) 288 cal/ hr
Swimming (Crawl, 45 yards/ min) 522 cal/ hr
BMI (Body Mass Index)


BMI =_____Weight in Pounds___x___703____= …………
(Height in inches) x (Height in inches)


BMI Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 and Above Obese

Body Mass Index or BMI is a tool for indicating weight status in adults. It is a measure of weight for height. For adults over 20 years old. BMI correlates with body fat.

How does BMI relate to health?

The BMI ranges are based on the effect body weight has on disease and death. As BMI increases, the risk for some disease increases. Some common conditions related to overweight and obesity include

· Premature death
· Cardiovascular disease
· High blood pressure
· Osteoarthritis
· Some cancers
· Diabetes

BMI is only one of many factors used to predict risk for disease. BMI cannot be used to tell a person if he/ she has a disease such as diabetes or cancer. It is important to remember that weight is only one factor that is related to disease.

Recommended (Mon to Fri.):
Sat. & Sun, Keep it sensible – 3 meals with portions not over 700 calories (those not exercising at all = less)

Sensible means Portion size must be not TOO BIG
(Try to have: 1/3 Protein + 1/3 Veggies + 1/3 Carbohydrate)

Breakfast: sensible portion “Mum’s” quick oats available at supermarkets $1.99 for 500g for a higher quality for athletes try “Emo’s” organic rolled oats $7.60 for 2lbs from Jenn’s Nutrition Centre, add one or two scoops (depending on amount of exercise) of whey protein powder (high in protein - low in fat and carbohydrates – 2lbs approx $40 @ Jenn’s Nutrition Centre) – do not heat protein powder, one or two tablespoons extra virgin olive oil, ½ large diced red delicious apple, 1 diced banana or fig add – mix with water.

Lunch: (Optional) for those in the U.S.A. Subway is a better and healthier food choice than pizza. Pizza is white bread (flour) and not (animal) quality source of protein.

However I like pizza as the fat in the cheese gives the feeling of satiety (and you will not feel hungry until dinner) and once the portion size in not over done it can be used effectively to diet.

One or two slices (Pizza Man Doc) – Veggie Pizza Slices $4.50-$5.00 per slice depending on amount or exercise.

Athletes looking for a higher quality of carbohydrate and protein than pizza – try the imported pasta “Barilla” which contains semolina durum; organic brown rice from Jenn’s Nutrition Centre; sweet potatoes; yams; with tuna in oil; “poor man’s” in a tin mixed vegetables; add good amount (depending on how much you are exercising) of extra virgin first cold pressed olive oil to get your fat calories for the feeling of satiety (I like a good amount of fat calories with all 3 daily meals; low fat meals make you too hungry too quick and then you make tend to crave too for much food; to want to over eat and over do your calorie count for the day) available from Price Smart – substitute tuna and oil with 8oz beef steak a few times a week. Note I add 1oz of Spirulina powder http://www.spirulinaforhealth.blogspot.com/ to a 2 liter of Extra Virgin Olive Oil (you have to shake it vigorously to unsettle the Spirulina powder from the bottom) and add approx. 1.5oz of olive oil to my breakfast and lunch meals for health benefits; helps with portion control; strengthening to athletes.

My lunch meal is ¼ Barilla brand pasta made with the durum wheat; ¼ organic brown rice; ¼ sweet potato; ¼ yam; 1/3 tin “poor man’s” mixed vegetables; approx 1oz ketchup; approx. 1.5oz extra virgin with Spirulina powder added to it; tuna with oil for the earlier half of the week; 8oz strip loin steak for the later half of the week.

Dinner: good size portion (but do not over do) steamed vegetables – recommend carrots, pumpkin, butternut squash, broccoli (heavy filling veggies) a small amount up to a maximum of approx. 1/3 the portion of your plate in carbohydrate – such as potato or rice and approx. 1/3 of your plate in a portion of protein such as chicken, fish, pork, lamb or beef.

DON’TS

No Drinks or Juice with more than 5 cal per 8oz (only water or sugar free – diet drinks – diet coke – diet spite – crystal lite)

No snacks between meals.

No ice cream, no cheese cake, no cake, no coconut bread, no donuts, no pastries, no deserts, no nuts, no alcohols, no chocolates, no all you eat buffets

Note on all U can eat buffets - condition your mind to think differently – you will no longer derive pleasure from eating all you can at a buffet – rather the pleasure you get is always eating sensibly sized meals and maintaining your exercise regime and being rewarded with your body weight goals. One bad day at the buffet bar may take 3 days work to work back off.


How caffeine and fat burners can help you achieve weight loss goals:

(If you are under 16yrs old please get your parent’s permission to use products containing caffeine.)

Caffeine, coffee, and fat burners can help burn fat and curb your appetite. If you are not under a doctors orders to refrain from using caffeine or you are not sensitive to coffee then it may be ok for you to use coffee sweetened with Splenda or Nuetra Sweet only and not sugar for the fat burning boost from the caffeine – two or three times a day – do not take too late on a day or it will keep you from sleeping. The stronger you brew the coffee the more caffeine you will get and the more fat you will burn – start out slow and build up your tolerance if you feel jittery. If you don’t like the taste of coffee or prefer an alternative they are also many fat burning products on the market – twice a day – first thing on a morning and with lunch (one or two capsules of Zantrax 3 – Nature’s Nutrition Centre).

How Spirulina can help you achieve your weight loss goals:

Spirulina used in powder form approx. 3 grams daily or capsules can be very useful to control ones appetite – helping you to eat less – yet it is a very healthy promoting supplement - good for diabetes, cholesterol, aids and cancer patients – it is like a miracle algae. You can use the capsules with you meals or sprinkle the powder on your meals to help your control the size of your appetite. www.spirulina.com


Addendum: Most diets fail because they are diets – i.e. people are only on them for the short term. To be successful with your weight loss goals it has got to be about a long term commitment to change i.e. “a lifestyle change”. If the diet is too rigid or you feel that you are too deprived on it or it is too hard more than likely you will not stick with it too long and you will be soon back to your old habits and not achieving your weight loss desires.


Set a daily and weekly diet and exercise regime that you will feel comfortable maintaining for the long haul – set yourself up for success.

I recently viewed a documentary on CNN on obesity and some participants claiming that there is no easy solution. These particular people were obese and had given up on dieting (big mistake) and were only exercising and also touched on the problem with obesity among school aged children in America putting most of the blame on increasing inactivity (more and more hours of television and video games and less sports and outdoor games) and mega advertising targeted to the kids on television of highly fattening foods.

I see on the other end of the spectrum people competing in ultra marathon events across deserts that take three days to compete with no support with bloodied feet and unable to keep down any food in their system. And then also on the other end of the spectrum approx two billion people or one third of the world’s population is a lot less wealthy than U.S.A. and only live on $2 U.S. dollars a day I really doubt many of these people can afford to be very overweight or obese.

When we think that the human body can go without food for in excess of two weeks before dying - most of us trying to lose weight are really big softies with little will power in comparison to what others in the world who are really suffering have to go through. Think of how hard others have it compared to us, how long the human body is capable of going without food.

When we think of ultra marathon athletes and the incredible distances that they are capable of pushing their bodies – we really don’t have it difficult to complete our meager exercise routines and to restrict ourselves from eating between our 500 to 700 cal sized lunches and dinners. Some ultra endurance athletes out there are completing incredible amount of work on very minimal amounts of calories and very sadly very many people are dying from starvation. But where there is a will there is a way. Put your mind to it and you can do it. Good Luck!!

This diet is free. However, if you find it of benefit to you and will like to make a donation then send to:

Wayne Edwards,
#1 South Ridge, Christ Church, Barbados. (246)437-1510
sunbeachlove@hotmail.com
First Caribbean International BankRendevouz Branch, Worthing, Christ Church, Barbados. AC# 10 121 39 27 Swift Routing# FCIBBBBB


For more blogs on Peace on Earth:
www.morepeaceblogs.blogspot.com



Peace on Earth
Cycling team

We are seeking sponsor(s) for our “Peace on Earth” cycling team to train and compete around the world – so as to integrate peace and heaven on earth speedily.

We support www.tm.org and www.globalcountry.org who have everything under control and are the positive force that is bringing to us peace and heaven on earth.

Bob Marley music always seems to me to be timeless and to fit any era. As Bob Marley’s song goes “don’t worry about a thing as every little thing is going to be alright”. Yes everyone we are going to have “peace on earth” – no ifs, ands, buts or maybes about it – it is evolving into place day by day and week by week slowly but surely - thanks to Maharishi Mahesh Yogi and our friends at www.tm.org and www.globalcountry.org.

What I will like to do is to get together with my friends who love to cycle and create a “Peace on Earth – www.tm.org” cycling team to help promote awareness. The faster everyone in the world can learn TM transcendental meditation the faster they can get inner peace and all the benefits of TM and the faster all of us in the world can get heaven on earth.

Peace on Earth more speedily is better and I love cycling so why not a “Peace on Earth” cycling team?

From one of their latest press conference releases (approximately 15 FEB 2006 - check the archives and listen at www.globalcountry.org) they have informed us that they are adopting all the governments of the world who are incapable of performing effectively for peace on earth as they are operating from buildings that are not Vedic – that do not face the east the rising sun and do not practice transcendental meditation twice a day for twenty minutes for its huge benefits including world peace:

Discover the Benefits

The Transcendental Meditation program is your key to clearer thinking, better health, more fulfilling relationships, and a peaceful world. It’s easy to learn, enjoyable to practice and enriches all areas of life. Best of all, the benefits are cumulative—day by day and year by year, life gets better and better.

“We have three generations meditating in our family. It's great to be able to rid yourself of stress and tension and really enjoy one another.”—Janet Nichols, Wife, Mother and Businesswoman

The Benefits Are Practical
When you learn the Transcendental Meditation technique, you may be surprised at the wide range of practical benefits that you begin to experience. You may notice you’re solving problems faster or that your memory seems sharper. You might feel fresher in the morning or have more energy at the end of the day.
You could feel more self-confidence or have new insights into relationships with friends and family. Perhaps you’ll find you’re getting along better with others at work or gaining more satisfaction from your job. People may even comment, “You seem less stressed,” or say, “I always feel more relaxed when you’re around.”
Everyone who learns will enjoy a collection of benefits that is unique for them. When your mind uses more of its full potential and your body gains deep rest, the benefits you’ll notice first are often in areas where you need them the most.
From the Founder

Describing the Transcendental Meditation Program
For growth, one must have broadened awareness. MORE
The Benefits Are Real
The benefits of the Transcendental Meditation program are real because they have been verified by over 600 scientific studies at more than 200 independent research institutions in 35 countries. This research gives us confidence that the benefits are based on measurable changes in the brain, body, and behavior.
The benefits are also real because they’ve been experienced by millions of people around the world for the past 50 years. In fact, the Transcendental Meditation technique comes from an ancient tradition of knowledge—the Vedic tradition of India. Maharishi Mahesh Yogi, the founder of the Transcendental Meditation program, has provided this practice in its full purity and authenticity, ensuring its effectiveness for our modern age.
Living the Benefits
Scientific research on the Transcendental Meditation program proves that the technique works. Positive reports from people who practice the technique show that anyone can learn and enjoy it. But what’s most important is that you begin to experience the benefits in your own life.
There’s an old saying, “The proof of the pudding is in the eating.” The best proof of the Transcendental Meditation program is in learning it yourself. The benefits come naturally and spontaneously. You don’t have to try to achieve them. Just meditate comfortably twice a day, and they will come.
It’s like watering the root of a tree and watching all the leaves, flowers, and fruit flourish. Day by day, you’ll enjoy a clearer mind, better health, more harmonious relationships, and success without stress. And you’ll contribute to a peaceful world.

Benefits for Your Mind—better memory, clearer and more orderly thinking, greater creativity and ability to focus, use of your whole brain and its full potential, sharper intellect, higher IQ, better grades, more alertness, expanded consciousness.

Benefits for Your Body—less stress, more energy, better health, lower medical expenses, younger body, better sleep, lower blood pressure, reduced alcohol use, ability to stop smoking, less tension, relief from asthma, lower cholesterol, faster reaction time, a longer, healthier life.

Benefits for Relationships—fulfilling friendships, inner calm, more self-confidence, bigger perspective on life, increased tolerance, deeper appreciation of yourself and others, more harmonious behavior, ability to feel better about yourself and enjoy life more, less anxiety, anger, and depression.

Benefits for Professional Life—achieve a stronger self-concept, make right decisions, be more satisfied with your career, do your job better, solve problems faster, enjoy your work more, develop effective leadership, do less and accomplish more, get along better with co-workers, experience less stress at work.

Benefits for the World—improved city life, less crime, fewer traffic fatalities, fewer murders, decreased terrorism, less international conflict, increased harmony between nations, world peace.

God please grant us wisdom – please enter our hearts speedily – please make done on earth as it is in heaven.

“The difference between what we do and what we are capable of doing would suffice to solve most of the world’s problems” – Mohandas Gandhi

He who saves one life, it is as if he has saved the entire world - The Talmud

It is not enough to win a war; it is more important to organize the peace – Aristotle

Only morality in our actions can give beauty and dignity to our lives - Albert Einstein

Poverty is the worst form of violence - Mohandas Gandhi

“I have a dream that one day this nation will rise up and live out the true meaning of its creed: “We hold these truths to be self-evident; that all men are created equal”. – Martin Luther King

Peace can only last where human rights are respected, where people are fed, and where individuals and nations are free - Dalai Lama

Ours is a world of nuclear giants and ethical infants. We know more about war that we know about peace, more about killing that we know about living. - Omar N. Bradley

Please support our “Peace on Earth” campaign by making a donation to the "Peace on Earth” cycling team – for us to create awareness and for us to assist with the more speedy transition of heaven on earth. God Bless You!!

Wayne Edwards #1 South Ridge, Christ Church, Barbados. (246)437-1510
sunbeachlove@hotmail.com
First Caribbean International BankRendevouz Branch, Worthing, Christ Church, Barbados. AC# 10 121 39 27 Swift Routing# FCIBBBBB

For more blogs on Peace on Earth:
www.morepeaceblogs.blogspot.com

Wayne Peaceonearth

www.tm.org