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We've got hundreds of articles on specialized diets, nutrition science, weight loss, and just plain eating right. Plus — recipes!","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=34102&offset=0&size=5"}},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":1200,"items":[{"headers":{"creationTime":"2016-03-27T16:48:27+00:00","modifiedTime":"2022-04-28T15:57:19+00:00","timestamp":"2022-04-28T18:01:08+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Wheat-Free","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34137"},"slug":"wheat-free","categoryId":34137}],"title":"Living Wheat-Free For Dummies Cheat Sheet","strippedTitle":"living wheat-free for dummies cheat sheet","slug":"living-wheat-free-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Follow these guidelines to return to a low-to-no-grain, low-sugar, high-fat diet and enjoy real, rather than processed, foods.","noIndex":0,"noFollow":0},"content":"Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago.\r\n\r\nThe idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.","description":"Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago.\r\n\r\nThe idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. 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He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of <i>Self-Care Reform: How to Discover Your Own Path to Good Health.</i> <b data-author-id=\"9450\">Alan Chasen</b> has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.</p> ","authors":[{"authorId":9449,"name":"Rusty Gregory","slug":"rusty-gregory","description":"Rusty Gregory has a masters degree in kinesiology and runs a personal training studio. He is an active contributor to DailyRX.com, an emerging leader in publishing health news for consumers, and is the author of Self-Care Reform: How to Discover Your Own Path to Good Health. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9449"}},{"authorId":9450,"name":"Alan Chasen","slug":"alan-chasen","description":" Alan Chasen has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being. 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This shift has increased in the number gluten-free menus chain restaurants offer.</p>\n<p class=\"Remember\">However, many restaurants with gluten-free options haven&#8217;t taken the final step of creating gluten-free kitchens to avoid cross-contamination. The following restaurants offer prudent choices but, to be safe, call ahead or look online to see whether they meet your wheat-, grain-, or gluten-free approval.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Austin Grill (Tex-Mex)</p>\n</li>\n<li>\n<p class=\"first-para\">Biaggi&#8217;s Ristorante Italiano (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Boston Market (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Carrabba&#8217;s Italian Grill (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Chili&#8217;s (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Fleming&#8217;s Prime Steakhouse and Wine Bar (Steakhouse)</p>\n</li>\n<li>\n<p class=\"first-para\">Olive Garden (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">On The Border (Mexican)</p>\n</li>\n<li>\n<p class=\"first-para\">Outback Steakhouse (Steakhouse)</p>\n</li>\n<li>\n<p class=\"first-para\">P.F. Chang&#8217;s China Bistro (Asian)</p>\n</li>\n<li>\n<p class=\"first-para\">Red Lobster (Seafood)</p>\n</li>\n<li>\n<p class=\"first-para\">Red Robin (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Romano&#8217;s Macaroni Grill (Italian)</p>\n</li>\n<li>\n<p class=\"first-para\">Ruby Tuesday&#8217;s (American)</p>\n</li>\n<li>\n<p class=\"first-para\">Souper Salad (American)</p>\n</li>\n</ul>\n<p>Even though fast-food restaurants probably aren&#8217;t the first thing you think about when addressing your wheat- or grain-free needs, you can create meals at some places that will meet your needs in a pinch. Remember, always ask &#8220;How is the food prepared?&#8221; and &#8220;Which foods on the menu are gluten-free?&#8221; For starters, the most obvious choice at most fast-food stops is to go bunless. Here&#8217;s a quick list of fast food restaurants that offer gluten-free menus to some degree or another:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Arby&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Au Bon Pain</p>\n</li>\n<li>\n<p class=\"first-para\">Burger King</p>\n</li>\n<li>\n<p class=\"first-para\">Chick-Fil-A</p>\n</li>\n<li>\n<p class=\"first-para\">Chipotle</p>\n</li>\n<li>\n<p class=\"first-para\">Culver&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Dairy Queen</p>\n</li>\n<li>\n<p class=\"first-para\">Domino&#8217;s Pizza</p>\n</li>\n<li>\n<p class=\"first-para\">Godfather&#8217;s Pizza</p>\n</li>\n<li>\n<p class=\"first-para\">Jason&#8217;s Deli</p>\n</li>\n<li>\n<p class=\"first-para\">Jack-in-the-Box</p>\n</li>\n<li>\n<p class=\"first-para\">Long John Silver&#8217;s</p>\n</li>\n<li>\n<p class=\"first-para\">Panera Bread</p>\n</li>\n<li>\n<p class=\"first-para\">Sonic Drive-In</p>\n</li>\n<li>\n<p class=\"first-para\">Starbucks (primarily drinks)</p>\n</li>\n<li>\n<p class=\"first-para\">Subway</p>\n</li>\n<li>\n<p class=\"first-para\">Wendy&#8217;s</p>\n</li>\n</ul>\n"},{"title":"Recognizing wheat's many pseudonyms","thumb":null,"image":null,"content":"<p>Spotting wheat in an ingredients list can be more difficult than it may appear. Wheat has many different forms and names and can appear multiple times in the same list. Acquainting yourself with the following list as you start your new lifestyle makes your trip to the grocery store much easier. As you become more comfortable with your wheat-free lifestyle, you&#8217;ll develop a repertoire of go-to foods, and this list will become less important.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Barley grass (because of cross-contamination)</p>\n</li>\n<li>\n<p class=\"first-para\">Bulgur (a form of wheat)</p>\n</li>\n<li>\n<p class=\"first-para\">Durum, durum flour, durum wheat</p>\n</li>\n<li>\n<p class=\"first-para\">Einkorn</p>\n</li>\n<li>\n<p class=\"first-para\">Emmer</p>\n</li>\n<li>\n<p class=\"first-para\">Farina</p>\n</li>\n<li>\n<p class=\"first-para\">Flour (including all-purpose, cake, enriched, graham, high-protein or high-gluten, and pastry)</p>\n</li>\n<li>\n<p class=\"first-para\">Farro</p>\n</li>\n<li>\n<p class=\"first-para\">Fu</p>\n</li>\n<li>\n<p class=\"first-para\">Kamut</p>\n</li>\n<li>\n<p class=\"first-para\">Seitan (made from wheat gluten and commonly used in vegetarian meals)</p>\n</li>\n<li>\n<p class=\"first-para\">Semolina</p>\n</li>\n<li>\n<p class=\"first-para\">Spelt</p>\n</li>\n<li>\n<p class=\"first-para\">Sprouted wheat</p>\n</li>\n<li>\n<p class=\"first-para\">Triticale (a cross between wheat and rye)</p>\n</li>\n<li>\n<p class=\"first-para\">Triticum aestivum</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat berries</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat bran, germ/germ oil/germ extract, gluten, grass, malt, or starch</p>\n</li>\n<li>\n<p class=\"first-para\">Wheat protein/hydrolyzed wheat protein</p>\n</li>\n</ul>\n"},{"title":"Knowing other names for sugar","thumb":null,"image":null,"content":"<p>To take full advantage of the health benefits of a wheat-free lifestyle, experts recommend that you also eliminate as much processed sugar as possible. One of wheat&#8217;s worst effects is that it causes an increase in blood sugar, which leads to weight gain, heart disease, and diabetes. Foods that contain lots of sugar have the same effect, so you need to watch your sugar intake.</p>\n<p>Recognizing the various pseudonyms for sugar and noting the total grams of sugar on the food label can help you make healthier choices. Here are the other names for sugar that you may see on a product&#8217;s ingredients list:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Agave nectar</p>\n</li>\n<li>\n<p class=\"first-para\">Brown sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Cane crystals</p>\n</li>\n<li>\n<p class=\"first-para\">Cane sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Corn sweetener</p>\n</li>\n<li>\n<p class=\"first-para\">Corn syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Crystalline fructose</p>\n</li>\n<li>\n<p class=\"first-para\">Dextrose</p>\n</li>\n<li>\n<p class=\"first-para\">Evaporated cane juice</p>\n</li>\n<li>\n<p class=\"first-para\">Fructose</p>\n</li>\n<li>\n<p class=\"first-para\">Fruit juice concentrates</p>\n</li>\n<li>\n<p class=\"first-para\">Glucose</p>\n</li>\n<li>\n<p class=\"first-para\">High fructose corn syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Honey</p>\n</li>\n<li>\n<p class=\"first-para\">Invert sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Lactose</p>\n</li>\n<li>\n<p class=\"first-para\">Maltose</p>\n</li>\n<li>\n<p class=\"first-para\">Malt syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Molasses</p>\n</li>\n<li>\n<p class=\"first-para\">Raw sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Sucrose</p>\n</li>\n<li>\n<p class=\"first-para\">Sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Syrup</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-04-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207770},{"headers":{"creationTime":"2020-08-29T02:30:35+00:00","modifiedTime":"2022-04-14T19:23:30+00:00","timestamp":"2022-04-15T00:01:10+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Anti-Inflammatory Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34105"},"slug":"anti-inflammatory-diet","categoryId":34105}],"title":"Fight Inflammation with Cardiovascular Activity","strippedTitle":"fight inflammation with cardiovascular activity","slug":"fight-inflammation-with-cardiovascular-activity","canonicalUrl":"","seo":{"metaDescription":"Learn some exercises to build and maintain lean muscle mass, which helps your metabolism to function optimally and reduces inflammation.","noIndex":0,"noFollow":0},"content":"Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function.\r\n\r\nExercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance.\r\n\r\nFurthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with <a href=\"https://www.dummies.com/health/nutrition/anti-inflammation-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">inflammation</a> because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system.\r\n\r\nIn this article, explore ways you can get the blood flowing and build a little muscle in the process.\r\n<p class=\"article-tips tip\">Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on.</p>\r\n\r\n<h2 id=\"tab1\" >Start off simply with walking and swimming</h2>\r\nWalking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining.\r\n<p class=\"article-tips tip\">The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends.</p>\r\nIntegrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost.\r\n\r\nSwimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week.\r\n\r\nWhen you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week.\r\n<h2 id=\"tab2\" >Get it going: stimulating exercises</h2>\r\nThe following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes.\r\n<h3>Squat thrusts</h3>\r\nThese squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body.\r\n<ol>\r\n \t<li><strong> Stand with your feet about hip-width apart.</strong></li>\r\n \t<li><strong> Squat to the floor, placing your hands directly in front of you and about shoulder-width apart.</strong></li>\r\n \t<li><strong>With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up.</strong></li>\r\n</ol>\r\nTry to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10.\r\n<p class=\"article-tips warning\">If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions.</p>\r\n\r\n<h3>Mountain climbers</h3>\r\nAs with squat thrusts, mountain climbers raise your heart rate rather quickly.\r\n<ol>\r\n \t<li><strong>Begin in a push-up position with your legs out straight.</strong></li>\r\n \t<li><strong>Bring your right knee in to your chest, resting your foot on the floor.</strong></li>\r\n \t<li><strong>Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up.</strong></li>\r\n</ol>\r\nContinue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers.\r\n<p class=\"article-tips warning\">Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain.</p>\r\n\r\n<h3>Deep squat lunges</h3>\r\nThese lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury.\r\n<ol>\r\n \t<li><strong>Stand with your feet shoulder-width apart, arms at your sides.</strong></li>\r\n \t<li><strong>Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge.</strong> As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes.</li>\r\n \t<li><strong>Return to your starting position, with feet shoulder-width apart and arms at your sides.</strong></li>\r\n \t<li><strong>Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B).</strong></li>\r\n \t<li><strong>Return to your starting position.</strong></li>\r\n \t<li><strong>Continue lunges for 5 minutes, alternating sides.</strong> Try to stretch a little farther with each lunge.</li>\r\n</ol>\r\n[caption id=\"attachment_272923\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272923\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-lunges.jpg\" alt=\"lunges\" width=\"556\" height=\"550\" /> Lunge to the left, and then to the right.[/caption]\r\n<h3>Invisible jump rope</h3>\r\nThis exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump.\r\n<ol>\r\n \t<li><strong>Stand upright with your feet hip-width apart.</strong> Keeping elbows at your sides, pretend you’re holding a jump rope.</li>\r\n \t<li><strong>Begin twirling “the rope” and jumping.</strong></li>\r\n \t<li><strong>Continue for five minutes, varying speeds.</strong></li>\r\n</ol>\r\n<p class=\"article-tips warning\">Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact.</p>\r\n\r\n<h2 id=\"tab3\" >Slow it down: relaxing moves</h2>\r\nNot quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints.\r\n<h3>Intermittent leg lifts</h3>\r\nThese leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees.\r\n<ol>\r\n \t<li><strong>Lie on your back on your exercise mat, arms at your sides with hands flat.</strong></li>\r\n \t<li><strong>Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds.</strong></li>\r\n \t<li><strong>Pressing your hands to the floor for support, raise your feet another </strong>\r\n<strong>6 inches and hold for 10 seconds.</strong></li>\r\n \t<li><strong>Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds.</strong></li>\r\n \t<li><strong>Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds.</strong></li>\r\n \t<li><strong>When your feet are back on the floor, rest for 15 seconds and repeat.</strong> Perform this exercise four times.</li>\r\n</ol>\r\nAfter you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball.\r\n<h3>Stabilizing ab crunch</h3>\r\nThis ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back.\r\n<ol>\r\n \t<li><strong>Get out your stability ball and put it on the center of your exercise mat.</strong></li>\r\n \t<li><strong>Stand in front of the ball with your feet at shoulder-width apart.</strong></li>\r\n \t<li><strong>Lower yourself so that you’re sitting on the ball.</strong></li>\r\n \t<li><strong>Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball.</strong></li>\r\n \t<li><strong>Slowly rise so that your shoulders come up off the ball, as shown.</strong></li>\r\n \t<li><strong>Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.</strong></li>\r\n</ol>\r\n[caption id=\"attachment_272917\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272917\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-crunches.jpg\" alt=\"crunches with stability ball\" width=\"556\" height=\"531\" /> The stability ball supports your back as you crunch.[/caption]","description":"Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function.\r\n\r\nExercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance.\r\n\r\nFurthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with <a href=\"https://www.dummies.com/health/nutrition/anti-inflammation-diet-for-dummies-cheat-sheet/\" target=\"_blank\" rel=\"noopener\">inflammation</a> because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system.\r\n\r\nIn this article, explore ways you can get the blood flowing and build a little muscle in the process.\r\n<p class=\"article-tips tip\">Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on.</p>\r\n\r\n<h2 id=\"tab1\" >Start off simply with walking and swimming</h2>\r\nWalking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining.\r\n<p class=\"article-tips tip\">The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends.</p>\r\nIntegrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost.\r\n\r\nSwimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week.\r\n\r\nWhen you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week.\r\n<h2 id=\"tab2\" >Get it going: stimulating exercises</h2>\r\nThe following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes.\r\n<h3>Squat thrusts</h3>\r\nThese squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body.\r\n<ol>\r\n \t<li><strong> Stand with your feet about hip-width apart.</strong></li>\r\n \t<li><strong> Squat to the floor, placing your hands directly in front of you and about shoulder-width apart.</strong></li>\r\n \t<li><strong>With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up.</strong></li>\r\n</ol>\r\nTry to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10.\r\n<p class=\"article-tips warning\">If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions.</p>\r\n\r\n<h3>Mountain climbers</h3>\r\nAs with squat thrusts, mountain climbers raise your heart rate rather quickly.\r\n<ol>\r\n \t<li><strong>Begin in a push-up position with your legs out straight.</strong></li>\r\n \t<li><strong>Bring your right knee in to your chest, resting your foot on the floor.</strong></li>\r\n \t<li><strong>Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up.</strong></li>\r\n</ol>\r\nContinue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers.\r\n<p class=\"article-tips warning\">Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain.</p>\r\n\r\n<h3>Deep squat lunges</h3>\r\nThese lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury.\r\n<ol>\r\n \t<li><strong>Stand with your feet shoulder-width apart, arms at your sides.</strong></li>\r\n \t<li><strong>Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge.</strong> As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes.</li>\r\n \t<li><strong>Return to your starting position, with feet shoulder-width apart and arms at your sides.</strong></li>\r\n \t<li><strong>Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B).</strong></li>\r\n \t<li><strong>Return to your starting position.</strong></li>\r\n \t<li><strong>Continue lunges for 5 minutes, alternating sides.</strong> Try to stretch a little farther with each lunge.</li>\r\n</ol>\r\n[caption id=\"attachment_272923\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272923\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-lunges.jpg\" alt=\"lunges\" width=\"556\" height=\"550\" /> Lunge to the left, and then to the right.[/caption]\r\n<h3>Invisible jump rope</h3>\r\nThis exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump.\r\n<ol>\r\n \t<li><strong>Stand upright with your feet hip-width apart.</strong> Keeping elbows at your sides, pretend you’re holding a jump rope.</li>\r\n \t<li><strong>Begin twirling “the rope” and jumping.</strong></li>\r\n \t<li><strong>Continue for five minutes, varying speeds.</strong></li>\r\n</ol>\r\n<p class=\"article-tips warning\">Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact.</p>\r\n\r\n<h2 id=\"tab3\" >Slow it down: relaxing moves</h2>\r\nNot quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints.\r\n<h3>Intermittent leg lifts</h3>\r\nThese leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees.\r\n<ol>\r\n \t<li><strong>Lie on your back on your exercise mat, arms at your sides with hands flat.</strong></li>\r\n \t<li><strong>Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds.</strong></li>\r\n \t<li><strong>Pressing your hands to the floor for support, raise your feet another </strong>\r\n<strong>6 inches and hold for 10 seconds.</strong></li>\r\n \t<li><strong>Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds.</strong></li>\r\n \t<li><strong>Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds.</strong></li>\r\n \t<li><strong>When your feet are back on the floor, rest for 15 seconds and repeat.</strong> Perform this exercise four times.</li>\r\n</ol>\r\nAfter you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball.\r\n<h3>Stabilizing ab crunch</h3>\r\nThis ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back.\r\n<ol>\r\n \t<li><strong>Get out your stability ball and put it on the center of your exercise mat.</strong></li>\r\n \t<li><strong>Stand in front of the ball with your feet at shoulder-width apart.</strong></li>\r\n \t<li><strong>Lower yourself so that you’re sitting on the ball.</strong></li>\r\n \t<li><strong>Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball.</strong></li>\r\n \t<li><strong>Slowly rise so that your shoulders come up off the ball, as shown.</strong></li>\r\n \t<li><strong>Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.</strong></li>\r\n</ol>\r\n[caption id=\"attachment_272917\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-272917\" src=\"https://www.dummies.com/wp-content/uploads/anti-inflammatory-crunches.jpg\" alt=\"crunches with stability ball\" width=\"556\" height=\"531\" /> The stability ball supports your back as you crunch.[/caption]","blurb":"","authors":[{"authorId":10142,"name":"Artemis Morris","slug":"artemis-morris","description":"Artemis Morris, ND, LAc, is the co-academic director of the Masters in Integrative Heath and Healing program at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10142"}},{"authorId":10143,"name":"Molly Rossiter","slug":"molly-rossiter","description":"Molly Rossiter is an award-winning writer who focuses on emerging research in science and self-improvement. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10143"}}],"primaryCategoryTaxonomy":{"categoryId":34105,"title":"Anti-Inflammatory Diet","slug":"anti-inflammatory-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34105"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Start off simply with walking and swimming","target":"#tab1"},{"label":"Get it going: stimulating exercises","target":"#tab2"},{"label":"Slow it down: relaxing moves","target":"#tab3"}],"relatedArticles":{"fromBook":[{"articleId":272945,"title":"10 Anti-Inflammatory Supplements and 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Inflammation?","slug":"what-is-inflammation","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272936"}},{"articleId":208548,"title":"Anti-Inflammation Diet For Dummies Cheat Sheet","slug":"anti-inflammation-diet-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208548"}}],"fromCategory":[{"articleId":272945,"title":"10 Anti-Inflammatory Supplements and Herbs","slug":"10-anti-inflammatory-supplements-and-herbs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","anti-inflammatory-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/272945"}},{"articleId":272942,"title":"10 Inflammation-Fighting 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Diet For Dummies, 2nd Edition","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"\n <p><b data-author-id=\"10142\">Artemis Morris</b>, ND, LAc, is the co-academic director of the Masters in Integrative Heath and Healing program at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. <b data-author-id=\"10143\">Molly Rossiter</b> is an award-winning writer who focuses on emerging research in science and self-improvement.</p>","authors":[{"authorId":10142,"name":"Artemis Morris","slug":"artemis-morris","description":"Artemis Morris, ND, LAc, is the co-academic director of the Masters in Integrative Heath and Healing program at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10142"}},{"authorId":10143,"name":"Molly Rossiter","slug":"molly-rossiter","description":"Molly Rossiter is an award-winning writer who focuses on emerging research in science and self-improvement. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10143"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;anti-inflammatory-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119694571&quot;]}]\" id=\"du-slot-6258b5c64eedd\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;anti-inflammatory-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119694571&quot;]}]\" id=\"du-slot-6258b5c64f451\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-04-14T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":272909},{"headers":{"creationTime":"2016-03-27T16:56:39+00:00","modifiedTime":"2022-04-12T19:57:16+00:00","timestamp":"2022-04-13T00:01:05+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Low-Calorie","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34122"},"slug":"low-calorie","categoryId":34122}],"title":"Calorie Counter For Dummies Cheat Sheet","strippedTitle":"calorie counter for dummies cheat sheet","slug":"calorie-counter-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Eating out can be troublesome for the most committed calorie counter, but some helpful hints can steer you safely through.","noIndex":0,"noFollow":0},"content":"Counting calories is a time-tested method for reducing food intake, which leads to weight loss and other health benefits. Counting calories can be part of making sure you eat a well-balanced diet as well. Eating out can be troublesome for the most committed dieter, but some helpful hints can steer you safely through even that dangerous landscape.","description":"Counting calories is a time-tested method for reducing food intake, which leads to weight loss and other health benefits. Counting calories can be part of making sure you eat a well-balanced diet as well. Eating out can be troublesome for the most committed dieter, but some helpful hints can steer you safely through even that dangerous landscape.","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34122,"title":"Low-Calorie","slug":"low-calorie","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34122"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":207828,"title":"Low-Calorie Dieting For Dummies Cheat Sheet","slug":"low-calorie-dieting-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/207828"}},{"articleId":162205,"title":"Serving Sizes by Food Group","slug":"serving-sizes-by-food-group","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162205"}},{"articleId":162206,"title":"Deciphering Weight-Loss Fact and Fiction","slug":"deciphering-weight-loss-fact-and-fiction","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162206"}},{"articleId":162197,"title":"Figuring Out Whether You’re Truly Hungry","slug":"figuring-out-whether-youre-truly-hungry","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","low-calorie"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/162197"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;low-calorie&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-625612c110342\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;low-calorie&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-625612c11089c\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":193140,"title":"Counting Calories and a Balanced Diet","slug":"counting-calories-and-a-balanced-diet","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193140"}},{"articleId":193141,"title":"Calorie-counting Tips for Dining Out","slug":"calorie-counting-tips-for-dining-out","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193141"}},{"articleId":193136,"title":"Counting Calories for Weight Loss","slug":"counting-calories-for-weight-loss","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193136"}}],"content":[{"title":"Counting calories and a balanced diet","thumb":null,"image":null,"content":"<p>There’s no one perfect diet, but you can count calories toward a balanced diet fairly easily. A balanced diet is one that ensures that you consume adequate carbohydrates, proteins, fats, vitamins, and minerals. Having a balanced diet also means that you take in the exact amount of calories your body needs to function and maintain a healthy weight, which means balancing eating and exercising.</p>\n<p>To achieve a balanced diet, keep the following points in mind:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Strive for variety.</b> One way to keep eating a balanced diet on a daily basis is to choose a variety of foods. <i>V</i><i>ariety</i> in this case means choosing different types of foods within each food group. So even if you love bananas, mix things up and eat an apple, a plum, some melon, or berries every week. Hey, go crazy: Try a kiwifruit or mango once in a while too!</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Eat fruits and vegetables. </b>Fruits and vegetables are nutritional powerhouses, and they play a vital role in a balanced diet. When you’re on the go, bring fruit to work or school with you to help balance out the higher-fat, higher-calorie choices you may make at other times. Eating fruits and veggies also adds fiber to your diet, and fiber helps control hunger, aiding in weight control.</p>\n<p class=\"child-para Remember\">Eat at least two servings of fruit daily, gradually increasing this amount to three or four.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Exercise regularly.</b> Including physical activity (also known as exercise) with a balanced diet is a great way to stimulate weight loss and improve general health and well-being.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Get enough sleep. </b>When you’re well rested, you’re able to make reasonable decisions. You can pass up that 460-calorie sweet potato casserole in favor of the 60-calorie steamed vegetables. Another plus is getting adequate sleep helps with weight control.</p>\n</li>\n</ul>\n"},{"title":"Calorie-counting tips for dining out","thumb":null,"image":null,"content":"<p>Dining out can be an enjoyable experience, but it can also be a high-calorie one. Even if you’re counting calories, though, you can enjoy your dining experience without the worry of eating too many calories or sacrificing health with a bit of planning ahead.</p>\n<p>Use the tips in the following list to save calories the next time you dine out:</p>\n<table>\n<tbody>\n<tr>\n<td>Ask for dressings or sauces on the side, or skip the mayo.</td>\n<td>Include as many vegetable toppings as possible on your<br />\nsandwich, in your omelet, or on your pizza.</td>\n</tr>\n<tr>\n<td>Consider an appetizer or side dish as an entrée, or<br />\nchoose the regular, small, or kid-sized portion. (Skip anything<br />\nthat’s extra-large or supersized.)</td>\n<td>Skip the butter on breakfast items such as waffles or pancakes<br />\nand use smaller amounts of syrup.</td>\n</tr>\n<tr>\n<td>Choose nonfat or lowfat milk and coffee drinks (pick the small<br />\nor “tall” size for the latter).</td>\n<td>Enjoy your eggs with toast, but skip the extra meat item.</td>\n</tr>\n<tr>\n<td>Select grilled or oven-roasted items and skip the deep-fried<br />\nfoods.</td>\n<td>Skip the extra cheese on anything whatsoever.</td>\n</tr>\n<tr>\n<td>Drink more water with your meals.</td>\n<td>Choose pastas with marinara or olive oil–based sauces<br />\nrather than cream or Alfredo-type ones.</td>\n</tr>\n<tr>\n<td>Review beverage sizes and calories. You can rack up several<br />\nhundred calories a day in liquid if you don’t monitor your<br />\nintake.</td>\n<td>Consider splitting an item with a friend and ordering a side<br />\nsalad to round out your meal (unless of course you’re<br />\nsplitting dessert).</td>\n</tr>\n<tr>\n<td>Watch out for salads; they aren’t always the low-calorie<br />\nchoice.</td>\n<td></td>\n</tr>\n</tbody>\n</table>\n<p class=\"Tip\">If you currently eat out daily, consider cutting back to eating no more than three meals per week away from home (not counting packed lunches). Ideally, you should limit dining out to two or fewer times a week.</p>\n"},{"title":"Counting calories for weight loss","thumb":null,"image":null,"content":"<p>To lose weight, you have to reduce your total calorie intake, which means counting the calories you ingest and reducing them. Eating 500 calories less a day will promote the loss of 1 pound per week. Use the tips in the following list to help you lose weight.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Check out the calories in common foods that you eat each week to determine where you can make a change or reduce portion sizes.</p>\n</li>\n<li>\n<p class=\"first-para\">Include fiber in your diet. Fiber (found in fruits, vegetables, beans, lentils, and foods made with whole grains) provides denseness without the calories, meaning you can actually eat a bit more without upping your calorie intake. Shoot for 3 grams of fiber or more per serving.</p>\n</li>\n<li>\n<p class=\"first-para\">Add one to two vegetable servings to your diet daily. Have carrots available to snack on, slice an apple, or eat a banana. You’ll be surprised how easy this is to do if you plan on it.</p>\n</li>\n<li>\n<p class=\"first-para\">Drink at least six to eight 8-ounce glasses of water every day.</p>\n</li>\n<li>\n<p class=\"first-para\">Analyze your eating behaviors to see whether any of them are possibly sabotaging your weight-loss efforts. Skipping meals, avoiding food groups, and eating when you’re stressed or bored can all hinder weight loss.</p>\n</li>\n<li>\n<p class=\"first-para\">Get support. If you need to lose weight, find a professional to help you do it. Talk to your doctor about consulting a registered dietitian (RD) or certified personal trainer (CPT).</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-04-12T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209114},{"headers":{"creationTime":"2016-03-27T16:57:17+00:00","modifiedTime":"2022-03-28T18:15:27+00:00","timestamp":"2022-03-29T00:01:08+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Glycemic Diets","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34114"},"slug":"glycemic-diets","categoryId":34114},{"name":"Glycemic Load Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34116"},"slug":"glycemic-load-diet","categoryId":34116}],"title":"The GL Diet For Dummies Cheat Sheet","strippedTitle":"the gl diet for dummies cheat sheet","slug":"the-gl-diet-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Use this handy guide for quick reference on the types of fruits, vegetables, and starches you can eat on the glycemic load diet.","noIndex":0,"noFollow":0},"content":"Dieting needn’t mean you have to resort to bland food or strange food combinations. The glycemic load diet is a low-carb diet plan that makes healthy eating easier than it has ever been.","description":"Dieting needn’t mean you have to resort to bland food or strange food combinations. The glycemic load diet is a low-carb diet plan that makes healthy eating easier than it has ever been.","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34116,"title":"Glycemic Load Diet","slug":"glycemic-load-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34116"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":193973,"title":"Low-GL Seasonal Fruit and Vegetables","slug":"low-gl-seasonal-fruit-and-vegetables","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193973"}},{"articleId":193974,"title":"Handy Tips to Reduce the GL","slug":"handy-tips-to-reduce-the-gl","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193974"}},{"articleId":193970,"title":"Starchy Staples: Helpful Low-GL Alternatives","slug":"starchy-staples-helpful-low-gl-alternatives","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193970"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;glycemic-diets&quot;,&quot;glycemic-load-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-62424c44d2e44\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;glycemic-diets&quot;,&quot;glycemic-load-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-62424c44d40df\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":193974,"title":"Handy Tips to Reduce the GL","slug":"handy-tips-to-reduce-the-gl","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193974"}},{"articleId":193970,"title":"Starchy Staples: Helpful Low-GL Alternatives","slug":"starchy-staples-helpful-low-gl-alternatives","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193970"}},{"articleId":193973,"title":"Low-GL Seasonal Fruit and Vegetables","slug":"low-gl-seasonal-fruit-and-vegetables","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","glycemic-diets","glycemic-load-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/193973"}}],"content":[{"title":"Handy tips to reduce glycemic load","thumb":null,"image":null,"content":"<p>Having some handy tips and pointers when trying to lower your glycemic load means that you need never get it wrong. Here’s a helpful list of things to remember.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eat small or moderate portions of starchy foods such as bread, potatoes, pasta, and rice.</p>\n</li>\n<li>\n<p class=\"first-para\">Include lots of low-GL fruit and vegetables at every meal. Aim for a minimum of five servings of fruit and veg per day. Lightly cook veggies for the minimum time or eat them raw. Fresh, frozen, or canned fruit and veg are all fine.</p>\n</li>\n<li>\n<p class=\"first-para\">Make more of pulses (legumes that grow in pods), including peas, beans, and lentils, in soups, salads, and as a meal accompaniment instead of pasta or rice. Pulses, including dried or canned, count towards your five-a-day fruit and veg.</p>\n</li>\n<li>\n<p class=\"first-para\">Always include a protein-rich food as part of your meal to reduce GL. Chose from lean meat, fish, poultry, eggs, low-fat dairy foods, soya products, or quorn.</p>\n</li>\n<li>\n<p class=\"first-para\">Adding acidic foods, such as balsamic vinegar, lemon juice, vinaigrette, or pickles (for example, capers and gherkins), to your meal reduces the overall GL. Adding a little monounsaturated oil, such as olive or rapeseed oil, or a little Parmesan cheese or reduced-fat cream, to recipes also reduces GL.</p>\n</li>\n<li>\n<p class=\"first-para\">Cut right down on highly refined snack foods, such as sweets, potato chips, or corn chips, cakes, biscuits, and pastries made from white flour and sugar. Instead, choose nuts and seeds, or dried fruits, such as apple rings or apricots. Instead of milk chocolate, snack on a couple of squares of dark chocolate with over 70 per cent cocoa solids.</p>\n</li>\n</ul>\n"},{"title":"Starchy staples: Helpful low-GL alternatives","thumb":null,"image":null,"content":"<p>Use this table to find out which starchy foods to avoid, and discover tasty low-GL alternatives. Keep it handy, so you’re never left wondering if you’ve made the right choices!</p>\n<table>\n<tbody>\n<tr>\n<th>Starchy staples</th>\n<th>Low GL</th>\n<th>High GL</th>\n</tr>\n<tr>\n<td><b>Bread</b></td>\n<td>Pumpernickel, rye, sourdough, soya and linseed, barley and<br />\nsunflower, granary, seeded breads and pitta breads (moderate GL)<br />\noat cakes, rye crackers (moderate GL)</td>\n<td>White, wholemeal, French stick, rice cakes, cream crackers,<br />\nbread sticks</td>\n</tr>\n<tr>\n<td><b>Cereal</b></td>\n<td>Whole oats, oatmeal, porridge, no added sugar muesli, bran<br />\nsticks, semolina, quinoa</td>\n<td>Sweetened cereals, rice based cereals, bran flakes, wheat<br />\nbiscuits, shredded wheat</td>\n</tr>\n<tr>\n<td><b>Pasta</b></td>\n<td>Egg-based pasta, mungbean noodles</td>\n<td>Overcooked pasta and pasta ready meals requiring<br />\nre-heating</td>\n</tr>\n<tr>\n<td><b>Rice</b></td>\n<td>Long grain, wild, and basmati rice. Bulgur or cracked wheat,<br />\ncouscous, pearl barley</td>\n<td>Short grain, sticky white rice</td>\n</tr>\n<tr>\n<td><b>Potatoes</b></td>\n<td>Baby new potatoes, sweet potatoes, yams, celeriac, swede</td>\n<td>Large floury white potatoes, French fries, mashed potato</td>\n</tr>\n</tbody>\n</table>\n"},{"title":"Low-GL seasonal fruit and vegetables","thumb":null,"image":null,"content":"<p>Good news: on the glycemic load diet, you can indulge in hundreds of beautiful, scrumptious fruits and veggies. Check out this guide to what’s in season when.</p>\n<table>\n<tbody>\n<tr>\n<td></td>\n<th>Fruits</th>\n<th>Vegetables</th>\n</tr>\n<tr>\n<th>Spring</th>\n<td>Rhubarb, grapes, limes, passion fruit, persimmons, lemons,<br />\ngrapefruit, avocados</td>\n<td>Leeks, cabbage, watercress, new potatoes, spinach, eggplant,<br />\nradishes, rocket, spring greens</td>\n</tr>\n<tr>\n<th>Summer</th>\n<td>Strawberries, raspberries, blueberries, redcurrants,<br />\nblackcurrants, cherries, nectarines, melons</td>\n<td>Asparagus, baby carrots, fresh peas, tomatoes, runner beans,<br />\nlettuce, cucumber, zucchini, peppers, snow peas</td>\n</tr>\n<tr>\n<th>Autumn</th>\n<td>Blackberries, apples pears, gooseberries, damsons, plums,<br />\nelderberries, greengages, plums</td>\n<td>Pumpkin, onions, fennel, wild mushrooms, squash, turnips, red<br />\ncabbage, celeriac, swede</td>\n</tr>\n<tr>\n<th>Winter</th>\n<td>Satsumas, clementines, cranberries, mandarins, tangerines,<br />\npears, pomegranates</td>\n<td>Brussels sprouts, chicory, cauliflower, kale, celery,<br />\nmushrooms, purple sprouting broccoli</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-03-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209235},{"headers":{"creationTime":"2016-03-27T16:50:42+00:00","modifiedTime":"2022-03-25T16:38:42+00:00","timestamp":"2022-03-25T18:01:13+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Acid Alkaline Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34103"},"slug":"acid-alkaline-diet","categoryId":34103}],"title":"Acid Alkaline Diet For Dummies Cheat Sheet","strippedTitle":"acid alkaline diet for dummies cheat sheet","slug":"acid-alkaline-diet-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Know which ingredients to embrace and which ones to avoid, and learn to identify the super foods that can help you regain balance quickly.","noIndex":0,"noFollow":0},"content":"Sticking to an acid alkaline diet may seem overwhelming at first, but the health benefits are worth it. Figuring out how to make better choices for your pH — with food and lifestyle — is a great start. It’s beneficial to know which ingredients to embrace and which ones to avoid, as well as identifying the alkalinizing super foods that can help you regain balance quickly. Although you don’t have to test your pH, it’s a handy tool to measure your success on this diet.","description":"Sticking to an acid alkaline diet may seem overwhelming at first, but the health benefits are worth it. Figuring out how to make better choices for your pH — with food and lifestyle — is a great start. It’s beneficial to know which ingredients to embrace and which ones to avoid, as well as identifying the alkalinizing super foods that can help you regain balance quickly. Although you don’t have to test your pH, it’s a handy tool to measure your success on this diet.","blurb":"","authors":[{"authorId":9847,"name":"Julie Wilkinson","slug":"julie-wilkinson","description":"Julie Wilkinson RN, BSN, has achieved multiple commendations during her career, including the Meritorious Achievement Medal for Civilian Service from the Department of Defense. Wilkinson writes for many healthcare publications as a freelancer, including LiveSTRONG.com.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9847"}}],"primaryCategoryTaxonomy":{"categoryId":34103,"title":"Acid Alkaline Diet","slug":"acid-alkaline-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34103"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":172048,"title":"How to Check Your Body's pH Level","slug":"how-to-check-your-bodys-ph-level","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172048"}},{"articleId":172049,"title":"Alkalinizing Super Foods for Your pH-Balancing Diet","slug":"alkalinizing-super-foods-for-your-ph-balancing-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172049"}},{"articleId":172046,"title":"How to Make Better Choices for Your pH","slug":"how-to-make-better-choices-for-your-ph","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172046"}},{"articleId":172047,"title":"How to Exchange Common Ingredients for Better pH Results","slug":"how-to-exchange-common-ingredients-for-better-ph-results","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172047"}}],"fromCategory":[{"articleId":172048,"title":"How to Check Your Body's pH Level","slug":"how-to-check-your-bodys-ph-level","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172048"}},{"articleId":172049,"title":"Alkalinizing Super Foods for Your pH-Balancing Diet","slug":"alkalinizing-super-foods-for-your-ph-balancing-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172049"}},{"articleId":172046,"title":"How to Make Better Choices for Your pH","slug":"how-to-make-better-choices-for-your-ph","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172046"}},{"articleId":172047,"title":"How to Exchange Common Ingredients for Better pH Results","slug":"how-to-exchange-common-ingredients-for-better-ph-results","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172047"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":281925,"slug":"acid-alkaline-diet-for-dummies","isbn":"9781118414187","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"amazon":{"default":"https://www.amazon.com/gp/product/1118414187/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118414187/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1118414187-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118414187/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118414187/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/acid-alkaline-diet-for-dummies-cover-9781118414187-203x255.jpg","width":203,"height":255},"title":"Acid Alkaline Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"\n <p>A patient advocate and active registered nurse, <b data-author-id=\"9847\">Julie Wilkinson</b> RN, BSN has achieved multiple commendations during her career, including the Meritorious Achievement Medal for Civilian Service from the Department of Defense. She is the Guide to Colon Cancer on About.com and writes for many healthcare publications as a freelancer, including LiveSTRONG.com.</p>","authors":[{"authorId":9847,"name":"Julie Wilkinson","slug":"julie-wilkinson","description":"Julie Wilkinson RN, BSN, has achieved multiple commendations during her career, including the Meritorious Achievement Medal for Civilian Service from the Department of Defense. Wilkinson writes for many healthcare publications as a freelancer, including LiveSTRONG.com.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9847"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;acid-alkaline-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118414187&quot;]}]\" id=\"du-slot-623e03695de25\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;acid-alkaline-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118414187&quot;]}]\" id=\"du-slot-623e03695e7ac\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":172046,"title":"How to Make Better Choices for Your pH","slug":"how-to-make-better-choices-for-your-ph","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172046"}},{"articleId":172048,"title":"How to Check Your Body's pH Level","slug":"how-to-check-your-bodys-ph-level","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172048"}},{"articleId":172049,"title":"Alkalinizing Super Foods for Your pH-Balancing Diet","slug":"alkalinizing-super-foods-for-your-ph-balancing-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172049"}},{"articleId":172047,"title":"How to Exchange Common Ingredients for Better pH Results","slug":"how-to-exchange-common-ingredients-for-better-ph-results","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","acid-alkaline-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/172047"}}],"content":[{"title":"How to make better choices for your pH","thumb":null,"image":null,"content":"<p>Your pH balance is inextricably tied to one factor – your choices. Everything hinges on this balance including your health, longevity, and even propensity for disease. Easy ways to make better choices every day include:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Choose white meat, seafood, or a meat substitute over red meat.</p>\n</li>\n<li>\n<p class=\"first-para\">Rather than rolls or fries, choose yeast-free bread or wild rice.</p>\n</li>\n<li>\n<p class=\"first-para\">Rather than cow’s milk, drink soy or almond milk.</p>\n</li>\n<li>\n<p class=\"first-para\">Create meals around vegetables, rather than meat or starches.</p>\n</li>\n<li>\n<p class=\"first-para\">Exchange alcoholic beverages for sparkling water.</p>\n</li>\n<li>\n<p class=\"first-para\">Fill your plate with plant foods first, leaving little room for acid-forming options.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose veggies with dip or grilled fruit over prepackaged snacks.</p>\n</li>\n<li>\n<p class=\"first-para\">Cook with cold-pressed olive oil, not saturated fats or butter.</p>\n</li>\n<li>\n<p class=\"first-para\">Avoid hidden acids by requesting dressings, condiments, and sauces on the side.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose a 30-minute walk over a 30-minute TV sitcom.</p>\n</li>\n<li>\n<p class=\"first-para\">Reduce stress. Take up meditation, yoga, or some other relaxing method to restore peace.</p>\n</li>\n</ul>\n"},{"title":"How to check your body's pH level","thumb":null,"image":null,"content":"<p>Testing urine pH is a simple way to monitor the effects of your acid alkaline diet. It’s not absolutely necessary, but readings can help you tailor the acid alkaline diet to your needs. Testing daily, in the early morning, is advised.</p>\n<ol class=\"level-one\">\n<li>\n<p class=\"first-para\">Remove one test strip or rip a three-inch piece off of the roll.</p>\n</li>\n<li>\n<p class=\"first-para\">Begin to void and release about two seconds worth of urine (the initial urine stream is more acidic from sitting in your body).</p>\n</li>\n<li>\n<p class=\"first-para\">Place the piece of paper or strip directly in the urine stream until it’s thoroughly moistened.</p>\n</li>\n<li>\n<p class=\"first-para\">Check the results immediately by comparing the color on your strip or paper to the keyed color chart on your bottle or in the packaging.</p>\n<p class=\"child-para\">The pH number that best corresponds to your color is your urine’s pH measurement.</p>\n</li>\n<li>\n<p class=\"first-para\">Write down your results for future reference.</p>\n</li>\n<li>\n<p class=\"first-para\">Discard the used strip. They are not reusable.</p>\n</li>\n</ol>\n<p>Repeat the test as often as you desi</p>\n"},{"title":"Alkalinizing super foods for your pH-balancing diet","thumb":null,"image":null,"content":"<p>Are some natural foods even better than others? When it comes to restoring the pH balance in your body to a more alkaline state, absolutely. The top ten super foods that can help combat acidity and restore your pH balance are</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Lemon</p>\n</li>\n<li>\n<p class=\"first-para\">Avocado</p>\n</li>\n<li>\n<p class=\"first-para\">Cruciferous vegetables (broccoli, cauliflower)</p>\n</li>\n<li>\n<p class=\"first-para\">Seaweed (think sushi)</p>\n</li>\n<li>\n<p class=\"first-para\">Pumpkin seeds</p>\n</li>\n<li>\n<p class=\"first-para\">Sea salt</p>\n</li>\n<li>\n<p class=\"first-para\">Soy (think tofu)</p>\n</li>\n<li>\n<p class=\"first-para\">Kale</p>\n</li>\n<li>\n<p class=\"first-para\">Garlic</p>\n</li>\n<li>\n<p class=\"first-para\">Mineral water</p>\n</li>\n</ul>\n<p>And now for the top five worst foods for your pH balance. Not only are they acid-forming in your body, enjoying these foods frequently can lead to chronic diseases such as a heart attack or diabetes.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Fatty cuts of beef</p>\n</li>\n<li>\n<p class=\"first-para\">Processed or prepackaged foods (hot dogs)</p>\n</li>\n<li>\n<p class=\"first-para\">Fried food</p>\n</li>\n<li>\n<p class=\"first-para\">Soda</p>\n</li>\n<li>\n<p class=\"first-para\">Beer</p>\n</li>\n</ul>\n"},{"title":"How to exchange common ingredients for better pH results","thumb":null,"image":null,"content":"<p>If you want to restore your body’s pH balance, you need to make your meals more alkaline. Use the substitutes here to move away from foods that form acid as they’re digested:</p>\n<table>\n<tbody>\n<tr>\n<th>Instead of This</th>\n<th>Use This</th>\n</tr>\n<tr>\n<td>Butter</td>\n<td>Clarified butter or cold-pressed olive oil</td>\n</tr>\n<tr>\n<td>Canned fruit</td>\n<td>Frozen fruit (without additives)</td>\n</tr>\n<tr>\n<td>Coffee</td>\n<td>Herbal tea</td>\n</tr>\n<tr>\n<td>Condiments</td>\n<td>Fresh herbs and spices</td>\n</tr>\n<tr>\n<td>Creamer</td>\n<td>Almond milk</td>\n</tr>\n<tr>\n<td>Flour</td>\n<td>Finely crushed skinless almonds</td>\n</tr>\n<tr>\n<td>Gelatin</td>\n<td>Agar –agar</td>\n</tr>\n<tr>\n<td>Navy beans</td>\n<td>Lentils</td>\n</tr>\n<tr>\n<td>Peanuts</td>\n<td>Almonds or chestnuts</td>\n</tr>\n<tr>\n<td>Red meat</td>\n<td>Poultry or firm tofu</td>\n</tr>\n<tr>\n<td>Soda</td>\n<td>Sparkling water</td>\n</tr>\n<tr>\n<td>Sugar</td>\n<td>Stevia or clover honey</td>\n</tr>\n<tr>\n<td>White potatoes</td>\n<td>Sweet potatoes</td>\n</tr>\n<tr>\n<td>White rice</td>\n<td>Wild or basmati rice</td>\n</tr>\n<tr>\n<td>Whole eggs</td>\n<td>Egg whites</td>\n</tr>\n<tr>\n<td>Yeast</td>\n<td>Baking soda and lemon juice</td>\n</tr>\n<tr>\n<td>Yeast breads</td>\n<td>Sprouted grains</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"One year","lifeExpectancySetFrom":"2022-03-25T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208148},{"headers":{"creationTime":"2016-03-27T16:58:03+00:00","modifiedTime":"2022-03-25T14:43:36+00:00","timestamp":"2022-03-25T18:01:12+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Veganism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34133"},"slug":"veganism","categoryId":34133}],"title":"Living Vegan For Dummies Cheat Sheet","strippedTitle":"living vegan for dummies cheat sheet","slug":"living-vegan-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Eating vegan is rewarding, but it can be tricky to figure out the diet at first. View some substitutions and menu ideas here.","noIndex":0,"noFollow":0},"content":"Adopting a vegan lifestyle is definitely rewarding, but it’s not without challenges — especially in the beginning. While you’re still getting used to this new diet and lifestyle, you can definitely benefit from some help. When you go out, be sure to take a guide that you can use to direct restaurant servers and chefs, and when you eat at home, utilize menu ideas to ensure variety, proper nutrition, and success.","description":"Adopting a vegan lifestyle is definitely rewarding, but it’s not without challenges — especially in the beginning. While you’re still getting used to this new diet and lifestyle, you can definitely benefit from some help. When you go out, be sure to take a guide that you can use to direct restaurant servers and chefs, and when you eat at home, utilize menu ideas to ensure variety, proper nutrition, and success.","blurb":"","authors":[{"authorId":9379,"name":"Alexandra Jamieson","slug":"alexandra-jamieson","description":"Alexandra Jamieson, CHHC, AADP, is a professionally trained vegan chef and board-certified holistic health counselor. She has appeared on Oprah, The Final Word, 30 Days, and the National Health Test with Bryant Gumbel. She was also featured in the Oscar-nominated documentary Super Size Me. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9379"}}],"primaryCategoryTaxonomy":{"categoryId":34133,"title":"Veganism","slug":"veganism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34133"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":194951,"title":"Nonvegan Restaurant Guide for Servers and Chefs","slug":"nonvegan-restaurant-guide-for-servers-and-chefs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194951"}},{"articleId":194932,"title":"Vegan Menus for a Full Week","slug":"vegan-menus-for-a-full-week","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194932"}}],"fromCategory":[{"articleId":200722,"title":"Hidden Animal Ingredients in Foods","slug":"hidden-animal-ingredients-in-foods","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/200722"}},{"articleId":194951,"title":"Nonvegan Restaurant Guide for Servers and Chefs","slug":"nonvegan-restaurant-guide-for-servers-and-chefs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194951"}},{"articleId":194932,"title":"Vegan Menus for a Full Week","slug":"vegan-menus-for-a-full-week","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194932"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282358,"slug":"living-vegan-for-dummies","isbn":"9780470522141","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"amazon":{"default":"https://www.amazon.com/gp/product/0470522143/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/0470522143/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/0470522143-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/0470522143/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/0470522143/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/living-vegan-for-dummies-cover-9780470522141-203x255.jpg","width":203,"height":255},"title":"Living Vegan For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"\n <p>Alexandra Jamieson, CHHC, AADP, is a professionally trained vegan chef and board-certified holistic health counselor. She has appeared on Oprah, The Final Word, 30 Days, and The National Health Test with Bryant Gumbel. She was also featured in the Oscar-nominated documentary Super Size Me.</p> ","authors":[{"authorId":9379,"name":"Alexandra Jamieson","slug":"alexandra-jamieson","description":"Alexandra Jamieson, CHHC, AADP, is a professionally trained vegan chef and board-certified holistic health counselor. She has appeared on Oprah, The Final Word, 30 Days, and the National Health Test with Bryant Gumbel. She was also featured in the Oscar-nominated documentary Super Size Me. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9379"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;veganism&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780470522141&quot;]}]\" id=\"du-slot-623e0368e3fe0\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;veganism&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780470522141&quot;]}]\" id=\"du-slot-623e0368e496d\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":194951,"title":"Nonvegan Restaurant Guide for Servers and Chefs","slug":"nonvegan-restaurant-guide-for-servers-and-chefs","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194951"}},{"articleId":194932,"title":"Vegan Menus for a Full Week","slug":"vegan-menus-for-a-full-week","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","veganism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194932"}}],"content":[{"title":"Nonvegan restaurant guide for servers and chefs","thumb":null,"image":null,"content":"<p>Going out to eat can be challenging to a new vegan. Hidden nonvegan ingredients lurk behind every menu item, and servers may not know exactly what the chef is cooking into each dish. You can use this handy list as a friendly guide. Simply print this page and cut out the following list to offer to your server the next time you go to a nonvegan restaurant:</p>\n<p>Hi! I’m vegan and CAN’T eat:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Butter or cream</p>\n</li>\n<li>\n<p class=\"first-para\">Eggs</p>\n</li>\n<li>\n<p class=\"first-para\">Cheese from cows or goats</p>\n</li>\n<li>\n<p class=\"first-para\">Milk from cows or goats</p>\n</li>\n<li>\n<p class=\"first-para\">Meat, poultry, lamb, or beef</p>\n</li>\n<li>\n<p class=\"first-para\">Fish, shellfish, shrimp, or lobster</p>\n</li>\n<li>\n<p class=\"first-para\">Gelatin</p>\n</li>\n<li>\n<p class=\"first-para\">Honey</p>\n</li>\n</ul>\n<p>I CAN eat:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">All fruits</p>\n</li>\n<li>\n<p class=\"first-para\">All vegetables</p>\n</li>\n<li>\n<p class=\"first-para\">All herbs and spices</p>\n</li>\n<li>\n<p class=\"first-para\">Beans</p>\n</li>\n<li>\n<p class=\"first-para\">Soy-based protein like tofu and tempeh</p>\n</li>\n<li>\n<p class=\"first-para\">Grains</p>\n</li>\n<li>\n<p class=\"first-para\">Pasta (that’s not made from eggs)</p>\n</li>\n<li>\n<p class=\"first-para\">Olive oil</p>\n</li>\n</ul>\n"},{"title":"Vegan menus for a full week","thumb":null,"image":null,"content":"<p>When you’re first starting out as a vegan, deciding what to eat can be overwhelming. But don’t worry. The following table showing a week’s worth of vegan menus gives you a great place to start when planning your meals. Offering variety, nutrition, and plenty of different tastes, textures, and ethnic spices, these menus can help you fill up your vegan kitchen with new ingredients that you’ll be using for years to come.</p>\n<table>\n<tbody>\n<tr>\n<th>Day of the Week</th>\n<th>Breakfast</th>\n<th>Lunch</th>\n<th>Dinner</th>\n</tr>\n<tr>\n<td>Monday</td>\n<td>Fruit smoothie made soy yogurt, flaxseed, and nuts</td>\n<td>Burrito with black beans, brown rice, guacamole, and fresh<br />\nsalsa</td>\n<td>Miso stew</td>\n</tr>\n<tr>\n<td>Tuesday</td>\n<td>Fortified vegan cereal with slivered almonds, vegan milk, and a<br />\nbanana</td>\n<td>1 cup hummus, ten carrot sticks, Greek olives, green salad with<br />\nsprouts, and vinaigrette</td>\n<td>Beans and broccoli over polenta</td>\n</tr>\n<tr>\n<td>Wednesday</td>\n<td>2 slices whole-grain toast spread with almond butter and apple<br />\nbutter and 1 cup of vegan milk</td>\n<td>2 cups three-bean salad mixed with a diced avocado and drained<br />\nmarinated artichoke hearts</td>\n<td>Baked black bean burgers on whole-grain buns and topped with<br />\nall the usual fixins</td>\n</tr>\n<tr>\n<td>Thursday</td>\n<td>Banana and ½ cup mixed raw almonds and raisins with a<br />\ncup of herbal tea</td>\n<td>Pita filled with hummus, avocado slices, and chopped lettuce<br />\nand drizzled with your favorite vegan salad dressing</td>\n<td>Brown rice, roasted sweet potato fries, sautéed kale and<br />\ntempeh cubes drizzled with Bragg’s Liquid Aminos</td>\n</tr>\n<tr>\n<td>Friday</td>\n<td>Homemade porridge using leftover grain from preceding day; make<br />\nwith maple syrup, nuts, and cinnamon or bok choy, cashews, and soy<br />\nsauce</td>\n<td>Amy’s low-sodium lentil soup with a side of sliced red<br />\nbell pepper</td>\n<td>Cauliflower chickpea curry over quinoa</td>\n</tr>\n<tr>\n<td>Saturday</td>\n<td>Vegan British beans on toast</td>\n<td>Leftover quinoa and cauliflower chickpea curry scooped into<br />\ntortillas or whole-grain pitas</td>\n<td>Creamy broccoli soup with rice balls</td>\n</tr>\n<tr>\n<td>Sunday</td>\n<td>Cornbread muffins with soy sausages and a hot mug of chocolate<br />\nrice milk</td>\n<td>Leftover broccoli soup with a side of fresh crusty bakery bread<br />\nand Earth Balance spread</td>\n<td>Large green salad topped with crumbled tofu cheese, garbanzo<br />\nbeans, and chopped sun-dried tomatoes and drizzled with olive oil<br />\nand fresh lemon juice</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-03-25T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209372},{"headers":{"creationTime":"2016-03-27T16:50:37+00:00","modifiedTime":"2022-03-25T14:04:49+00:00","timestamp":"2022-03-25T18:01:12+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Raw Food Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34131"},"slug":"raw-food-diet","categoryId":34131}],"title":"Raw Food For Dummies Cheat Sheet","strippedTitle":"raw food for dummies cheat sheet","slug":"raw-food-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Eat without the heat! Start a raw food diet by learning how to choose fresh, nutrient-rich plant foods you don't need to cook.","noIndex":0,"noFollow":0},"content":"Eating a raw food diet means consuming fresh, nutrient-rich plant foods that have not been heat processed. When foods are cooked, much of their important disease-preventing nutrients are lost. Conversely, a raw diet provides you with a greater degree of health and vitality, slows aging, and promotes healing. By making the majority of your diet healthy raw foods and avoiding unhealthy alternatives, you can improve your health and reduce your risks of suffering from a degenerative disease. Getting started with this nutritious lifestyle is easy.","description":"Eating a raw food diet means consuming fresh, nutrient-rich plant foods that have not been heat processed. When foods are cooked, much of their important disease-preventing nutrients are lost. Conversely, a raw diet provides you with a greater degree of health and vitality, slows aging, and promotes healing. By making the majority of your diet healthy raw foods and avoiding unhealthy alternatives, you can improve your health and reduce your risks of suffering from a degenerative disease. Getting started with this nutritious lifestyle is easy.","blurb":"","authors":[{"authorId":9836,"name":"Cherie Soria","slug":"cherie-soria","description":"Cherie Soria has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly 30 years. She is cofounder and director of Living Light Culinary Arts Institute.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9836"}},{"authorId":9837,"name":"Dan Ladermann","slug":"dan-ladermann","description":"Dan Ladermann is retired raw vegan nutrition instructor. 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Together, Cherie and Dan own and operate Living Light International.</p>","authors":[{"authorId":9836,"name":"Cherie Soria","slug":"cherie-soria","description":"Cherie Soria has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for nearly 30 years. She is cofounder and director of Living Light Culinary Arts Institute.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9836"}},{"authorId":9837,"name":"Dan Ladermann","slug":"dan-ladermann","description":"Dan Ladermann is retired raw vegan nutrition instructor. He was CEO of Light Living International, a culinary school in California.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9837"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;raw-food-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780471770114&quot;]}]\" id=\"du-slot-623e036825336\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;raw-food-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780471770114&quot;]}]\" id=\"du-slot-623e036825ce1\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":171703,"title":"Raw Food Staples to Keep on Hand","slug":"raw-food-staples-to-keep-on-hand","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171703"}},{"articleId":171687,"title":"Getting Proper Nutrition on a Raw Food Diet","slug":"getting-proper-nutrition-on-a-raw-food-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171687"}},{"articleId":171684,"title":"Surprising Natural Foods to Avoid on a Raw Food Diet","slug":"surprising-natural-foods-to-avoid-on-a-raw-food-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171684"}},{"articleId":171686,"title":"Keeping to Raw Foods when Traveling and Socializing","slug":"keeping-to-raw-foods-when-traveling-and-socializing","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171686"}},{"articleId":171727,"title":"How to Introduce Raw Food to Friends and Family","slug":"how-to-introduce-raw-food-to-friends-and-family","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","raw-food-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/171727"}}],"content":[{"title":"Raw food staples to keep on hand","thumb":null,"image":null,"content":"<p>With a bit of planning and preparation, you can enjoy the health benefits and culinary rewards of raw food any time. To make mealtime a snap, here&#8217;s a list of raw foods to keep stocked:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Versatile fruits such as blueberries, oranges, bananas, and avocados</p>\n</li>\n<li>\n<p class=\"first-para\">Fresh, in-season vegetables</p>\n</li>\n<li>\n<p class=\"first-para\">Leafy greens, including kale, spinach, cabbage, and romaine lettuce</p>\n</li>\n<li>\n<p class=\"first-para\">Soaked raw nuts and seeds</p>\n</li>\n<li>\n<p class=\"first-para\">Sprouted or steamed gluten-free grains such as quinoa, millet, and buckwheat</p>\n</li>\n<li>\n<p class=\"first-para\">Sprouted or cooked legumes, including lentils, peas, chickpeas, and beans</p>\n</li>\n<li>\n<p class=\"first-para\">Probiotic-rich foods such as raw sauerkraut, miso, and raw yogurt</p>\n</li>\n</ul>\n"},{"title":"Getting proper nutrition on a raw food diet","thumb":null,"image":null,"content":"<p>When you start transitioning to a raw food diet, knowing what to eat can be tough. Be adventurous and try new things, but also be sure to follow these eating tips to ensure you get proper nutrition:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eat a wide variety of fresh, ripe, raw, organic fruits and vegetables.</p>\n</li>\n<li>\n<p class=\"first-para\">Consume all the colors of the rainbow to get a full spectrum of nutrients.</p>\n</li>\n<li>\n<p class=\"first-para\">Make nutrient powerhouse green foods the largest portion of your diet.</p>\n</li>\n<li>\n<p class=\"first-para\">Consume a variety of raw nuts and seeds in moderation.</p>\n</li>\n<li>\n<p class=\"first-para\">Include foods that are rich in omega-3 fatty acids.</p>\n</li>\n<li>\n<p class=\"first-para\">Minimize fried foods, saturated fats, and oils.</p>\n</li>\n<li>\n<p class=\"first-para\">Soak and sprout nuts, seeds, and legumes before eating them.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose organic whenever possible to minimize chemical residues.</p>\n</li>\n<li>\n<p class=\"first-para\">Minimize or eliminate meat and dairy products from your diet.</p>\n</li>\n<li>\n<p class=\"first-para\">Reduce sweets and concentrated sweeteners, like white sugar, corn syrup, evaporated cane sugar, and sugary drinks such as soda, candy, and desserts made with sugar.</p>\n</li>\n<li>\n<p class=\"first-para\">Use only a moderate amount of salt.</p>\n</li>\n<li>\n<p class=\"first-para\">Choose gluten-free grains such as quinoa, millet, amaranth, and buckwheat.</p>\n</li>\n<li>\n<p class=\"first-para\">Supplement with vitamin B12.</p>\n</li>\n<li>\n<p class=\"first-para\">Supplement with vitamin D if you aren&#8217;t getting enough sunshine.</p>\n</li>\n</ul>\n"},{"title":"Surprising natural foods to avoid on a raw food diet","thumb":null,"image":null,"content":"<p>When you hear the words <i>raw </i><i>food diet</i><i>,</i> you probably correctly assume that it doesn&#8217;t include fried, roasted, baked, or grilled foods. You may also realize that most raw foodists avoid highly processed, sugary, salty, and oily foods. But that&#8217;s not the whole story.</p>\n<p>Here are a few more foods that may appear healthy at first glance but don&#8217;t measure up to raw standards:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Roasted nuts and seeds:</b> Select raw varieties of seeds and nuts to avoid free-radical damage to your cells. Soak these foods before eating them to enjoy maximum nutrition.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Soy foods:</b> Common allergens often hidden in prepared foods like veggie burgers and soy meat <i>analogs</i> (fake meat) can be replaced in burgers and meat substitutes using soaked nuts, mushrooms, and root vegetables.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Wheat (except wheat grass), breads, pastries, pastas, and &#8220;wheat meats&#8221; (seitan):</b> Use sprouted grains, soaked nuts, and vegetables such as zucchini to make breads, crackers, and even pasta.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Vinegar:</b> Use citrus juice and other acid fruits in dressings, marinades, and sauces in place of vinegar, which can cause digestive problems.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Honey:</b> Using agave nectar, date paste, or coconut syrup is a better option for small children and others with immune system challenges.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Refined sugar:</b> Use dates or other dried fruit, agave nectar, coconut sugar, or stevia instead to keep your blood sugar at healthier levels.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Iodized salt:</b> Use Himalayan crystal salt and avoid chemical additives.</p>\n</li>\n</ul>\n"},{"title":"Keeping to raw foods when traveling and socializing","thumb":null,"image":null,"content":"<p>Maintaining a raw lifestyle away from home may seem daunting at first. By planning ahead and packing some of your own ingredients to enhance the raw offerings available at your destination, you can ensure that you have a healthy and satisfying meal just about anywhere. Pack these items when you&#8217;re eating raw on the road, at a friend&#8217;s, or at other away-from-home places:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Avocados</p>\n</li>\n<li>\n<p class=\"first-para\">Raw seeds and nuts</p>\n</li>\n<li>\n<p class=\"first-para\">Raw bread, flax crackers, or croutons</p>\n</li>\n<li>\n<p class=\"first-para\">Kale chips</p>\n</li>\n<li>\n<p class=\"first-para\">Favorite herbs and spices</p>\n</li>\n<li>\n<p class=\"first-para\">Nori sheets</p>\n</li>\n<li>\n<p class=\"first-para\">Vegetarian-formula nutritional yeast</p>\n</li>\n<li>\n<p class=\"first-para\">Himalayan crystal salt</p>\n</li>\n<li>\n<p class=\"first-para\">Tea bags</p>\n</li>\n<li>\n<p class=\"first-para\">Sweetener such as agave nectar or coconut sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Flavored organic extra-virgin oil or favorite dressing in a small jar</p>\n</li>\n</ul>\n"},{"title":"How to introduce raw foods to friends and family","thumb":null,"image":null,"content":"<p>You may find that your friends and family are a little reluctant to try raw foods. By considering these do&#8217;s and don&#8217;ts, you can reduce their anxiety about how your new lifestyle may impact them:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Don&#8217;t be preachy or pushy!</b> An aggressive attitude doesn&#8217;t win friends or influence people. Instead, offer your family and guests delicious raw foods that you know they&#8217;ll love and let <i>them</i> open the door and ask questions if they&#8217;re interested in knowing the why and what of raw food.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Prepare recipes that include familiar and favorite foods. </b>Rather than forcing your food choices on others, make foods for others that you know they like. (Who doesn&#8217;t love fresh salsa and guacamole or fresh veggies and dip?) If the raw options are delicious and you can avoid judging others on what they&#8217;re eating, you may find that your family and friends are willing to try the new foods you prepare.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Introduce delicious green smoothies and juices.</b> Nutrient-packed smoothies and juices are delicious raw options for newbies. It&#8217;s tough to argue the convenience of getting vital vitamins and minerals from these quick and easy treats — no matter how much raw a person chooses to consume each day. Even kids often enjoy making and consuming raw smoothies and juices.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Make an irresistible raw dessert or treat every week.</b> Choose a raw version of a traditional sweet treat that your family enjoys and invite the kids to help make it. Raw desserts are remarkably delicious because they&#8217;re prepared with fresh whole ingredients.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Get your family involved in the kitchen. </b>Encourage others to help you prepare raw meals. People of almost all ages and cooking abilities can peel vegetables, decorate the table, and help choose menu items, and your family is more likely to enjoy eating a raw meal if they&#8217;ve helped make it.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-03-25T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208139},{"headers":{"creationTime":"2016-03-27T16:58:50+00:00","modifiedTime":"2022-03-24T16:59:09+00:00","timestamp":"2022-03-24T18:01:08+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Macrobiotic Diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34126"},"slug":"macrobiotic-diet","categoryId":34126}],"title":"Macrobiotics For Dummies Cheat Sheet","strippedTitle":"macrobiotics for dummies cheat sheet","slug":"macrobiotics-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Learn the basics of macrobiotics, including its principles of life, food, and awareness, the dietary model, and foods to avoid.","noIndex":0,"noFollow":0},"content":"Adopting the basic macrobiotic life and awareness principles will help you get in touch with a more intellectual and spiritual way of living, boosting health and happiness. By using the macrobiotic food principles, staying away from certain foods, and following the standard macrobiotic diet, you can enhance your overall physical well-being.","description":"Adopting the basic macrobiotic life and awareness principles will help you get in touch with a more intellectual and spiritual way of living, boosting health and happiness. By using the macrobiotic food principles, staying away from certain foods, and following the standard macrobiotic diet, you can enhance your overall physical well-being.","blurb":"","authors":[{"authorId":10606,"name":"Verne Varona","slug":"verne-varona","description":"Verne Varona is one of the most dynamic health educators in the country. A nationally sought-after speaker, Varona has authored articles for publications such as Natural Health, Alternative Healing, Macrobiotics Today, and Healthy Body & Fitness. 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Verona is also the author of the best-selling Nature's Cancer-Fighting Foods.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10606"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;macrobiotic-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780470401385&quot;]}]\" id=\"du-slot-623cb1e4263e1\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;macrobiotic-diet&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780470401385&quot;]}]\" id=\"du-slot-623cb1e426d56\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":196628,"title":"Universal Macrobiotic Life Principles","slug":"universal-macrobiotic-life-principles","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","macrobiotic-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/196628"}},{"articleId":196631,"title":"The Standard Macrobiotic Dietary Model","slug":"the-standard-macrobiotic-dietary-model","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","macrobiotic-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/196631"}},{"articleId":196609,"title":"Stuff to Avoid in Your Macrobiotic Diet","slug":"stuff-to-avoid-in-your-macrobiotic-diet","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","macrobiotic-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/196609"}},{"articleId":196612,"title":"Food Principles of Macrobiotics","slug":"food-principles-of-macrobiotics","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","macrobiotic-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/196612"}},{"articleId":196610,"title":"Macrobiotic Principles of Awareness","slug":"macrobiotic-principles-of-awareness","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","macrobiotic-diet"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/196610"}}],"content":[{"title":"Universal macrobiotic life principles","thumb":null,"image":null,"content":"<p>A macrobiotic lifestyle reaches beyond nourishing the body through healthy food choices. Macrobiotics is a comprehensive way of life.</p>\n<p>The following macrobiotic life principles are the road by which we discover direction that leads to truth — our personal compass to self-discovery.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>The principle of opposites:</b> Everything exists in opposition.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>The principle of change:</b> Everything changes!</p>\n</li>\n<li>\n<p class=\"first-para\"><b>The principle of cycles:</b> All beginnings have endings.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>The principle of non-identity:</b> Nothing is identical.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>The principle of front and back:</b> Every front has a back.</p>\n</li>\n</ul>\n"},{"title":"The standard macrobiotic dietary model","thumb":null,"image":null,"content":"<p>Here are some basic guidelines for choosing foods that fit within your macrobiotic diet plan. This dietary model outlines principle foods, secondary foods, and pleasure foods.</p>\n<h3>Principle foods</h3>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Whole grains: </b>Approximately 25 to 30 percent by volume for the amount of food consumed for one day</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Grain products: </b>Approximately 5 percent per day (as in one to two slices of bread or one to two servings of pasta)</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Vegetables: </b>Approximately 35 percent of the day’s total percentage of food from greens, roots, and ground varieties</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Beans: </b>Approximately 5 to 10 percent beans or bean products (tempeh, tofu, so on), either canned or dried</p>\n</li>\n</ul>\n<h3>Secondary foods</h3>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Fruits: </b>Approximately 5 to 10 percent as fruits, according to sweet cravings</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Beverages:</b> Grain-based teas, herbal teas, vegetable juices, and so on</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Oils, nuts, seeds, and limited dairy products: </b>Approximately 5 to 10 percent natural vegetable oils, nuts, seeds or limited dairy products.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Reduced animal protein: </b>Approximately 5 to 10 percent of fish (preferable) or meat (optional)</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Swing percentage: </b>Additional percentage of whole grains or more vegetables, according to your needs</p>\n</li>\n<li>\n<p class=\"first-para\"><b>New foods: </b>Devote a small percentage of your dietary template to exploring new foods, such as sea plants or fermented foods (sauerkraut, pickles, miso, and so on)</p>\n</li>\n</ul>\n<h3>Pleasure foods</h3>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>WYW</b>: <i>Whatever You Want</i> means exactly that. Enjoy the best quality, and control the volume of what you eat.</p>\n</li>\n</ul>\n"},{"title":"Stuff to avoid in your macrobiotic diet","thumb":null,"image":null,"content":"<p>You&#8217;ll need to make changes in the way you eat to achieve the best results in a food plan based on macrobiotics. By avoiding the following foods, you may increase energy, sleep better, stabilize blood sugar, reduce inflammation, and tame cravings. These positive effects contribute to a healthier, happier you.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Any food containing white, brown, or any other refined sugar</p>\n</li>\n<li>\n<p class=\"first-para\">Maple syrup, barley malt, rice syrup, and agave syrup</p>\n</li>\n<li>\n<p class=\"first-para\">Fruit juice</p>\n</li>\n<li>\n<p class=\"first-para\">Milk, cheese, cream, butter, ghee, yogurt, and ice cream</p>\n</li>\n<li>\n<p class=\"first-para\">Refined oils</p>\n</li>\n<li>\n<p class=\"first-para\">Caffeine</p>\n</li>\n<li>\n<p class=\"first-para\">Alcohol</p>\n</li>\n<li>\n<p class=\"first-para\">Recreational drugs</p>\n</li>\n<li>\n<p class=\"first-para\">Medications (with some exceptions for current prescriptions)</p>\n</li>\n<li>\n<p class=\"first-para\">Heavy use of spices</p>\n</li>\n<li>\n<p class=\"first-para\">White rice and white flour</p>\n</li>\n<li>\n<p class=\"first-para\">Foods containing chemicals, preservatives, dyes, and insecticides</p>\n</li>\n</ul>\n"},{"title":"Food principles of macrobiotics","thumb":null,"image":null,"content":"<p>Applying macrobiotics food principles can help you build a healthy foundation for renewed well-being. These principles, if you use them daily, are effective ways to control and sustain your health, balance nutrition, and condition of your body.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Enjoy principle, secondary, and pleasure foods.</p>\n</li>\n<li>\n<p class=\"first-para\">Emphasize seasonal and local foods.</p>\n</li>\n<li>\n<p class=\"first-para\">Be mindful of quantity and quality.</p>\n</li>\n<li>\n<p class=\"first-para\">Avoid dietary extremes.</p>\n</li>\n<li>\n<p class=\"first-para\">Become a <i>c</i><i>hewsy</i> eater by chewing your food thoroughly.</p>\n</li>\n<li>\n<p class=\"first-para\">Reduce the volume of what you eat.</p>\n</li>\n<li>\n<p class=\"first-para\">Use the <em>p</em><i>ower of five</i> in food preparation: The five food groups, flavors, textures, cooking styles, and colors.</p>\n</li>\n</ul>\n"},{"title":"Macrobiotic principles of awareness","thumb":null,"image":null,"content":"<p>By becoming more aware and developing a better understanding of your feelings, you have the chance to change your life into something more meaningful.</p>\n<p>To develop a personal philosophy that leads to a more creative and fulfilling life, apply the following macrobiotic principles of awareness:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Develop a generous spirit: The principle of abundance.</p>\n</li>\n<li>\n<p class=\"first-para\">Embrace responsibility and admit faults.</p>\n</li>\n<li>\n<p class=\"first-para\">Discover life via personal experience.</p>\n</li>\n<li>\n<p class=\"first-para\">Develop your intuition.</p>\n</li>\n<li>\n<p class=\"first-para\">Cultivate active appreciation.</p>\n</li>\n<li>\n<p class=\"first-para\">Make friends everywhere.</p>\n</li>\n<li>\n<p class=\"first-para\">Respect your elders.</p>\n</li>\n<li>\n<p class=\"first-para\">Be mindful of ecology.</p>\n</li>\n<li>\n<p class=\"first-para\">Practice economy of life: <em>Vivero parvo</em>, which means take the minimum required.</p>\n</li>\n<li>\n<p class=\"first-para\">Discover humor.</p>\n</li>\n<li>\n<p class=\"first-para\">Practice self-reflection.</p>\n</li>\n<li>\n<p class=\"first-para\">Perfect the art of living.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-03-24T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209524},{"headers":{"creationTime":"2016-03-27T16:48:36+00:00","modifiedTime":"2022-03-22T13:40:23+00:00","timestamp":"2022-03-22T18:01:21+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"General (Diet & Nutrition)","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34138"},"slug":"general-diet-nutrition","categoryId":34138}],"title":"Fast Diets For Dummies Cheat Sheet","strippedTitle":"fast diets for dummies cheat sheet","slug":"fast-diets-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Learn the basic tenets of a fasting diet, including what you can and shouldn't drink, and why the glycemic index is important.","noIndex":0,"noFollow":0},"content":"People have been fasting (in other words, not eating for a while) for centuries to prevent disease and strengthen the body. Fasting is also a safe way to lose weight.\r\n\r\nThis Cheat Sheet gives you an overview of the basic principles of fasting, including what you should and shouldn't drink, so you can implement it into your routine and start your journey toward more vibrant health.","description":"People have been fasting (in other words, not eating for a while) for centuries to prevent disease and strengthen the body. Fasting is also a safe way to lose weight.\r\n\r\nThis Cheat Sheet gives you an overview of the basic principles of fasting, including what you should and shouldn't drink, so you can implement it into your routine and start your journey toward more vibrant health.","blurb":"","authors":[{"authorId":9237,"name":"Kellyann Petrucci","slug":"kellyann-petrucci","description":"Kellyann Petrucci, MD, ND, author and nutritionist, conducts workshops and seminars worldwide to help people feel — and look — their best. 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Diets For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"\n <p><b data-author-id=\"9237\">Dr. Kellyann Petrucci</b>, author and nutritionist, appears on various news streams nationally and conducts workshops and seminars worldwide to help people feel — and look — their best. She is also the author of the popular website www.DrKellyann.com and gives daily news, tips and inspiration on twitter @drkellyann. Patrick Flynn, a fitness minimalist, is the coauthor of <i>Paleo Workouts For Dummies,</i> and the driving force behind a top 500 Health and Wellness blog Chronicleofstrength.com.</p> ","authors":[{"authorId":9237,"name":"Kellyann Petrucci","slug":"kellyann-petrucci","description":"Kellyann Petrucci, MD, ND, author and nutritionist, conducts workshops and seminars worldwide to help people feel — and look — their best. Petrucci created the successful kids health and wellness program Superkids Wellness and the paleo door-to-door home delivery food service Living Paleo Foods.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9237"}},{"authorId":9239,"name":"Patrick Flynn","slug":"patrick-flynn","description":"Patrick Flynn is a fitness philosopher and the driving force behind Chroniclesofstrength.com, a top 500 health and wellness blog.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9239"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;general-diet-nutrition&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118775080&quot;]}]\" id=\"du-slot-623a0ef1aa367\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;general-diet-nutrition&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118775080&quot;]}]\" id=\"du-slot-623a0ef1ab5f9\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":161287,"title":"What You Can Drink While Fasting","slug":"what-you-can-drink-while-fasting","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/161287"}},{"articleId":161288,"title":"What You Shouldn’t Drink While Fasting","slug":"what-you-shouldnt-drink-while-fasting","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/161288"}},{"articleId":161290,"title":"The Basic Tenets of Fasting Practices","slug":"the-basic-tenets-of-fasting-practices","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/161290"}},{"articleId":161289,"title":"Understanding the Glycemic Index","slug":"understanding-the-glycemic-index","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","general-diet-nutrition"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/161289"}}],"content":[{"title":"The basic tenets of fasting practices","thumb":null,"image":null,"content":"<p>By definition, fasting is the abstinence from eating. As a practice, cultures in all parts of the world have observed some form of fasting. In fact, you can fast in differing ways, as described below.</p>\n<p>Regardless of which method you choose, be sure and stay hydrated by drinking plenty of fresh filtered water.</p>\n<p>Here are the basics, and some tips, for each type of fasting method:</p>\n<p><strong>Intermittent fasting</strong>:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Once or twice a week, you abstain from eating for 24 hours.</p>\n</li>\n<li>\n<p class=\"first-para\">For most people, the easiest fast to complete is a dinner-to-dinner fast, meaning you eat dinner on, say, Tuesday and don’t eat anything again until dinner on Wednesday.</p>\n</li>\n<li>\n<p class=\"first-para\">Coming out of the fast, aim to choose foods with the highest nutritional value, such as grass-fed, free-range meats and poultry, organic vegetables, and raw or sprouted nuts and seeds. Avoid junk food.</p>\n</li>\n</ul>\n<p><strong>The 5:2 diet</strong>:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Choose two days each week in which you only consume 500 (for women) or 600 (for men) calories.</p>\n</li>\n<li>\n<p class=\"first-para\">Split the daily caloric limits roughly evenly between breakfast and dinner (for example, 250 calories at breakfast and 250 calories in the evening).</p>\n</li>\n<li>\n<p class=\"first-para\">Choose foods that are low on the glycemic index and that don’t unnecessarily raise your blood sugar levels.</p>\n</li>\n</ul>\n<p><strong>Micro-fasting</strong>:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Micro-fasting involves fasting every day of the week.</p>\n</li>\n<li>\n<p class=\"first-para\">Spend 16 hours fasting (it includes time that you’re asleep) and 8 hours not fasting (for example, fast from 10 p.m. Tuesday through 2 p.m. Wednesday).</p>\n</li>\n<li>\n<p class=\"first-para\">Try to schedule your largest meal of the day to occur after you work out.</p>\n</li>\n</ul>\n<p><strong>The Warrior Diet</strong>:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">To return to an ancestral eating pattern, each day is split between a period of undereating (to occur during the daytime hours) and overeating (to occur during evening hours).</p>\n</li>\n<li>\n<p class=\"first-para\">While undereating, choose live foods, such as vegetables, some fruit, and light protein.</p>\n</li>\n<li>\n<p class=\"first-para\">During the overeating period in the evening, eat one large meal starting with subtle-tasting vegetables, then protein, and then carbohydrates or fats.</p>\n</li>\n</ul>\n"},{"title":"What you can drink during fasting","thumb":null,"image":null,"content":"<p>As a general rule, when fasting, you’re only able to indulge noncaloric beverages. To fast, after all, means to abstain. This means that, for the most part, food is something that needs to be set aside in the hours that you’re fasting. However, you can enjoy several drinks during your fast, including the following:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Black coffee</p>\n</li>\n<li>\n<p class=\"first-para\">Black tea</p>\n</li>\n<li>\n<p class=\"first-para\">Green tea</p>\n</li>\n<li>\n<p class=\"first-para\">Herbal teas, such as peppermint, chamomile, or rooibos</p>\n</li>\n<li>\n<p class=\"first-para\">Homemade light broths</p>\n</li>\n<li>\n<p class=\"first-para\">Sparkling water</p>\n</li>\n<li>\n<p class=\"first-para\">Unsweetened coconut water</p>\n</li>\n<li>\n<p class=\"first-para\">Water</p>\n</li>\n</ul>\n<p>Don’t underestimate the power of water. The human body consists of about 75 percent water. In fact, water is vital in the performance of bodily and cognitive functions. However, the typical American only drinks 2.5 glasses of water a day, far short of the recommended eight glasses.</p>\n<p>Staying hydrated while fasting can help ensure optimization of the fast, including allowing fat and toxins to be transported out of the body.</p>\n"},{"title":"What you shouldn't drink during fasting","thumb":null,"image":null,"content":"<p>Anything with calories in it is off limits, because it will break your fast. This includes all soda and juices. The only exception to this rule is if you’re following a controlled fast, such as in the Warrior Diet or the 5:2 diet, where fresh fruit and vegetable juices are permitted in moderation.</p>\n<p>What you shouldn’t drink when fasting includes the following:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><strong>Alcohol:</strong> Alcohol is quite calorically dense, so stay away from it.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Any diet beverages:</strong> They include soda, tea, and other similar drinks that contain artificial sweeteners, including aspartame, Splenda, and stevia.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Juice:</strong> During a strict fast (such as intermittent fasting), juicing isn’t allowed. But if you’re following a controlled fast, such as the 5:2 diet or the Warrior Diet, then fresh vegetable and fruit juices are allowed, such as carrot and ginger juice.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Sugar- and/or cream-laden coffee or tea:</strong> Anything with calories in it will tax your digestive system and sabotage a strict fast. Avoid any such additives to your coffee or tea.</p>\n</li>\n</ul>\n"},{"title":"Understanding the glycemic index","thumb":null,"image":null,"content":"<p>The <i>glycemic index</i> (GI) is an indicator of how quickly your body’s blood sugar will rise after eating a particular food. No matter what you eat, your blood sugar will temporarily increase as your pancreas secretes insulin into the bloodstream.</p>\n<p>However, how much your blood sugar increases (and you don’t want it too spike too much) depends on what kinds of foods you eat, particularly carbohydrates.</p>\n<p>Foods that are mostly fat or protein don’t raise the blood sugar as much (and don’t have as high of a glycemic index) as carbohydrates do so the GI mostly pertains to carb-heavy foods, such as grains and fruits.</p>\n<p>In the GI, each food gets a score out of 100. You want to stick to food choices that have a score of less than 50. Foods with a score of less than 50 take longer to digest and don’t induce as much insulin to be released into the bloodstream. This is especially pertinent on fasting days, if you’re adhering to either the 5:2 Diet or the Warrior Diet, as you eat some food during the fast. Your fast will be incredibly difficult to successfully complete if you experience a spike in blood sugar.</p>\n<p>Typically, foods made from grains come with a high GI score. Dairy can also be problematic, particularly if you’re lactose-intolerant or have difficult digesting dairy.</p>\n<p>Because fasting and the Paleo Diet complement one another nicely, you should completely cut grains and dairy from your diet and focus on getting your carbohydrates (and the nutrients you typically get from grains and diary) from fruits, vegetables, and some carb-rich nuts, such as cashews.</p>\n<p class=\"Warning\">Be careful with how much fruit you consume. Although fruit is bursting with nutrients, some fruits are also quite sugar dense, and some are high glycemic, such as pineapple and melon. Stick to vegetables and lower glycemic fruits, such as berries.</p>\n<p>You can find a glycemic index chart online by typing “glycemic index chart” in your favorite search engine.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-03-21T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207806},{"headers":{"creationTime":"2016-03-27T16:58:03+00:00","modifiedTime":"2022-03-21T16:59:46+00:00","timestamp":"2022-03-21T18:01:05+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Diet & Nutrition","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34102"},"slug":"diet-nutrition","categoryId":34102},{"name":"Vegetarianism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34134"},"slug":"vegetarianism","categoryId":34134}],"title":"Living Vegetarian For Dummies Cheat Sheet","strippedTitle":"living vegetarian for dummies cheat sheet","slug":"living-vegetarian-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"It's much more than just not eating meat. Vegetarianism helps your health, animals, and the environment. Learn how to start this lifestyle.","noIndex":0,"noFollow":0},"content":"Switching to a vegetarian lifestyle offers benefits to your health, animals, and the environment. Ensure success by easing into a meat-free way of life, planning your vegetarian diet, and making tasty meatless meals at home.","description":"Switching to a vegetarian lifestyle offers benefits to your health, animals, and the environment. Ensure success by easing into a meat-free way of life, planning your vegetarian diet, and making tasty meatless meals at home.","blurb":"","authors":[{"authorId":10265,"name":"Suzanne Havala Hobbs","slug":"suzanne-havala-hobbs","description":"Suzanne Hobbs Babich, DrPH, MS, RD, has been a dietitian, an editorial board member for Vegetarian Times magazine, and a nationally recognized author on issues relating to food, nutrition, and health policy. She's the associate dean of global health and professor, health policy and management, at the Indiana University Richard M. Fairbanks School of Public Health in Indianapolis.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10265"}}],"primaryCategoryTaxonomy":{"categoryId":34134,"title":"Vegetarianism","slug":"vegetarianism","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34134"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":194950,"title":"Easing the Transition to a Vegetarian Lifestyle","slug":"easing-the-transition-to-a-vegetarian-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194950"}},{"articleId":194938,"title":"Quick and Easy Meatless Meals","slug":"quick-and-easy-meatless-meals","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194938"}},{"articleId":194934,"title":"Tips for Planning Vegetarian Diets","slug":"tips-for-planning-vegetarian-diets","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194934"}},{"articleId":194935,"title":"Simple Recipe Substitutions for Vegetarians","slug":"simple-recipe-substitutions-for-vegetarians","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194935"}}],"fromCategory":[{"articleId":201776,"title":"Vegetarians' Need to Combine Proteins: Myth or Fact?","slug":"vegetarians-need-to-combine-proteins-myth-or-fact","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/201776"}},{"articleId":201601,"title":"The Different Kinds of Vegetarians","slug":"the-different-kinds-of-vegetarians","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/201601"}},{"articleId":194950,"title":"Easing the Transition to a Vegetarian Lifestyle","slug":"easing-the-transition-to-a-vegetarian-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194950"}},{"articleId":194938,"title":"Quick and Easy Meatless Meals","slug":"quick-and-easy-meatless-meals","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194938"}},{"articleId":194934,"title":"Tips for Planning Vegetarian Diets","slug":"tips-for-planning-vegetarian-diets","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194934"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282359,"slug":"living-vegetarian-for-dummies-2nd-edition","isbn":"9780470523025","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"amazon":{"default":"https://www.amazon.com/gp/product/0470523026/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/0470523026/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/0470523026-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/0470523026/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/0470523026/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/living-vegetarian-for-dummies-2nd-edition-cover-9780470523025-203x255.jpg","width":203,"height":255},"title":"Living Vegetarian For Dummies, 2nd Edition","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"\n <p><b data-author-id=\"10265\">Suzanne Havala Hobbs, DrPH, MS, RD,</b> a vegetarian for more than 30 years, is a registered and licensed dietitian, an editorial board member for <i>Vegetarian Times</i> magazine, and a nationally recognized author on issues relating to food, nutrition, and health policy. She is also a clinical associate professor at the University of North Carolina's Gillings School of Global Public Health. </p>","authors":[{"authorId":10265,"name":"Suzanne Havala Hobbs","slug":"suzanne-havala-hobbs","description":"Suzanne Hobbs Babich, DrPH, MS, RD, has been a dietitian, an editorial board member for Vegetarian Times magazine, and a nationally recognized author on issues relating to food, nutrition, and health policy. She's the associate dean of global health and professor, health policy and management, at the Indiana University Richard M. Fairbanks School of Public Health in Indianapolis.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10265"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;vegetarianism&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780470523025&quot;]}]\" id=\"du-slot-6238bd6183ac3\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;diet-nutrition&quot;,&quot;vegetarianism&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780470523025&quot;]}]\" id=\"du-slot-6238bd6184432\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":194934,"title":"Tips for Planning Vegetarian Diets","slug":"tips-for-planning-vegetarian-diets","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194934"}},{"articleId":194938,"title":"Quick and Easy Meatless Meals","slug":"quick-and-easy-meatless-meals","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194938"}},{"articleId":194935,"title":"Simple Recipe Substitutions for Vegetarians","slug":"simple-recipe-substitutions-for-vegetarians","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194935"}},{"articleId":194950,"title":"Easing the Transition to a Vegetarian Lifestyle","slug":"easing-the-transition-to-a-vegetarian-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","diet-nutrition","vegetarianism"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/194950"}}],"content":[{"title":"Tips for planning vegetarian diets","thumb":null,"image":null,"content":"<p>If you’re considering a vegetarian lifestyle, get individualized advice from a registered dietitian who’s knowledgeable about vegetarian diets. And whether vegetarianism is new to you or you’ve been meat-free for years, keep these general guidelines in mind:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eat a variety of foods, including fruits, vegetables, legumes, seeds, and nuts, and get enough calories to meet your energy needs.</p>\n</li>\n<li>\n<p class=\"first-para\">Eat plenty of calcium-rich foods, such as broccoli, collards, kale, fortified orange juice, nonfat cow’s milk or fortified soy or rice milk, almond butter, or sesame tahini.</p>\n</li>\n<li>\n<p class=\"first-para\">Include daily servings of n-3 fats, such as flaxseed, soybean or canola oils, walnuts, or ground flaxseeds.</p>\n</li>\n<li>\n<p class=\"first-para\">Get enough vitamin D through sun exposure, eating fortified foods, or taking a supplement.</p>\n</li>\n<li>\n<p class=\"first-para\">Include daily servings of vitamin B12 from such sources as Red Star Vegetarian Support Formula nutritional yeast, fortified soy or rice milk, nonfat cow’s milk or yogurt, fortified breakfast cereals, or a B12 supplement.</p>\n</li>\n<li>\n<p class=\"first-para\">Limit sweets and alcohol to ensure that you have enough room in your diet for foods containing essential nutrients.</p>\n</li>\n</ul>\n"},{"title":"Quick and easy meatless meals","thumb":null,"image":null,"content":"<p>Great-tasting, health-supporting vegetarian meals can be simple to make. Some favorite dishes have always been meatless, but you can omit the meat from even the most carnivore-friendly meals to come up with new vegetarian classics. Try some of these:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Bean burrito with steamed broccoli and fresh fruit salad</p>\n</li>\n<li>\n<p class=\"first-para\">Black bean soup topped with minced onions, French bread rounds with pesto, chopped green salad, and a slice of cantaloupe</p>\n</li>\n<li>\n<p class=\"first-para\">Cheese quesadilla, steamed mixed vegetables, brown rice, and apple slices</p>\n</li>\n<li>\n<p class=\"first-para\">Cooked oatmeal with almonds and cinnamon, orange wedges, and black coffee</p>\n</li>\n<li>\n<p class=\"first-para\">Hummus with toasted pita points, tomato and basil salad, and rice pudding topped with chopped walnuts</p>\n</li>\n<li>\n<p class=\"first-para\">Lentil soup, carrot sticks, and a small green salad</p>\n</li>\n<li>\n<p class=\"first-para\">Roasted vegetable pizza, home fries, and vinaigrette slaw</p>\n</li>\n<li>\n<p class=\"first-para\">Vegetarian chili, cornbread, spinach salad, and a baked apple</p>\n</li>\n<li>\n<p class=\"first-para\">Whole-wheat rotini pasta with marinara sauce, sautéed spinach, and a garlic roll</p>\n</li>\n</ul>\n"},{"title":"Simple recipe substitutions for vegetarians","thumb":null,"image":null,"content":"<p>If you’re a vegetarian, you probably know exactly how to eliminate meat from your diet. But if you want to cut back on other animal products — like eggs and dairy — you may be at a loss when it comes to appropriate recipe substitutions. Try these clever tricks for replacing animal products in your favorite recipes:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Use half of a mashed, ripe banana to replace one whole egg in recipes for pancakes, muffins, and quick breads.</p>\n</li>\n<li>\n<p class=\"first-para\">Replace cow’s milk with equal amounts of soymilk or rice milk in puddings, smoothies, and cream soups.</p>\n</li>\n<li>\n<p class=\"first-para\">Instead of beef broth or chicken broth, use vegetable broth in soups, casseroles, and pilafs.</p>\n</li>\n<li>\n<p class=\"first-para\">Use soy burger crumbles in place of ground beef in taco and burrito fillings and spaghetti sauce.</p>\n</li>\n<li>\n<p class=\"first-para\">Mash a block of tofu and mix it with a few teaspoons of lemon juice. Use this mixture in place of ricotta cheese or cottage cheese in lasagna, stuffed shells, and manicotti.</p>\n</li>\n<li>\n<p class=\"first-para\">Replace hard-boiled eggs with diced tofu when you make your favorite egg salad sandwich filling.</p>\n</li>\n</ul>\n"},{"title":"Easing the transition to a vegetarian lifestyle","thumb":null,"image":null,"content":"<p>Switching to a meatless diet can be difficult if you’ve been raised with typical Western eating habits. Becoming a vegetarian is rewarding, so hang in there! As you strive for the vegetarian ideal, gradually cut meat out of your life, and use these tips to ease the transition:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Get educated.</b> Read books, attend lectures and cooking demonstrations, and talk with experienced vegetarians for tips on making the switch.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Set realistic expectations.</b> Mastering new skills and changing long-standing habits take time. Don’t be too hard on yourself if you experience setbacks now and then.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Keep meals simple.</b> The best recipes use short lists of familiar, easy-to-find ingredients and require no more than basic cooking skills.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Be low-key about your choice to go vegetarian.</b> Explain your rationale to adults and older children who ask, but let others decide for themselves what they will and won’t eat.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-03-21T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":209371}],"_links":{"self":{"self":"https://dummies-api.dummies.com/v2/categories/34102/categoryArticles?sortField=time&sortOrder=1&size=10&offset=0"},"next":{"self":"https://dummies-api.dummies.com/v2/categories/34102/categoryArticles?sortField=time&sortOrder=1&size=10&offset=10"},"last":{"self":"https://dummies-api.dummies.com/v2/categories/34102/categoryArticles?sortField=time&sortOrder=1&size=10&offset=1190"}}},"objectTitle":"","status":"success","pageType":"article-category","objectId":"34102","page":1,"sortField":"time","sortOrder":1,"categoriesIds":[],"articleTypes":[],"filterData":{"categoriesFilter":[{"itemId":0,"itemName":"All Categories","count":1198},{"itemId":34103,"itemName":"Acid Alkaline Diet","count":5},{"itemId":34104,"itemName":"Acid Reflux Diet","count":74},{"itemId":34105,"itemName":"Anti-Inflammatory Diet","count":10},{"itemId":34106,"itemName":"Belly Fat Diet","count":83},{"itemId":34107,"itemName":"Clinical Nutrition","count":9},{"itemId":34108,"itemName":"Dairy-Free","count":1},{"itemId":34109,"itemName":"DASH Diet","count":5},{"itemId":34110,"itemName":"Detox","count":20},{"itemId":34138,"itemName":"General (Diet & Nutrition)","count":288},{"itemId":34113,"itemName":"Gluten-Free Diet","count":9},{"itemId":34114,"itemName":"Glycemic Diets","count":103},{"itemId":34117,"itemName":"Healthy Eating","count":52},{"itemId":34119,"itemName":"IBS Diet","count":70},{"itemId":34120,"itemName":"Intermittent Fasting","count":11},{"itemId":34121,"itemName":"Keto Diet","count":19},{"itemId":34122,"itemName":"Low-Calorie","count":5},{"itemId":34123,"itemName":"Low-Carb","count":6},{"itemId":34124,"itemName":"Low-Cholesterol","count":6},{"itemId":34125,"itemName":"Low-Fat","count":1},{"itemId":34126,"itemName":"Macrobiotic Diet","count":6},{"itemId":34127,"itemName":"Mediterranean Diet","count":1},{"itemId":34129,"itemName":"Plant-Based Diet","count":85},{"itemId":34130,"itemName":"Probiotics","count":3},{"itemId":34131,"itemName":"Raw Food Diet","count":6},{"itemId":34132,"itemName":"Sugar Addiction","count":122},{"itemId":34133,"itemName":"Veganism","count":4},{"itemId":34134,"itemName":"Vegetarianism","count":7},{"itemId":34135,"itemName":"Vitamins & Supplements","count":111},{"itemId":34137,"itemName":"Wheat-Free","count":76}],"articleTypeFilter":[{"articleType":"All Types","count":1198},{"articleType":"Articles","count":1118},{"articleType":"Cheat Sheet","count":35},{"articleType":"Step by Step","count":40},{"articleType":"Videos","count":5}]},"filterDataLoadedStatus":"success","pageSize":10},"adsState":{"pageScripts":{"headers":{"timestamp":"2022-05-16T12:59:10+00:00"},"adsId":0,"data":{"scripts":[{"pages":["all"],"location":"header","script":"<!--Optimizely Script-->\r\n<script src=\"https://cdn.optimizely.com/js/10563184655.js\"></script>","enabled":false},{"pages":["all"],"location":"header","script":"<!-- comScore Tag -->\r\n<script>var _comscore = _comscore || [];_comscore.push({ c1: \"2\", c2: \"15097263\" });(function() {var s = document.createElement(\"script\"), el = document.getElementsByTagName(\"script\")[0]; s.async = true;s.src = (document.location.protocol == \"https:\" ? 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Diet & Nutrition Articles

Get healthy, get hungry, and get motivated. We've got hundreds of articles on specialized diets, nutrition science, weight loss, and just plain eating right. Plus — recipes!

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Acid Alkaline Diet

Acid Reflux Diet

Anti-Inflammatory Diet

Belly Fat Diet

Clinical Nutrition

Dairy-Free

DASH Diet

Detox

Diabetic Diet

Flat-Belly Diet

Gluten-Free Diet

Glycemic Diets

Healthy Eating

High-Blood-Pressure Diet

IBS Diet

Intermittent Fasting

Keto Diet

Low-Calorie

Low-Carb

Low-Cholesterol

Low-Fat

Macrobiotic Diet

Mediterranean Diet

Paleo Diet

Plant-Based Diet

Probiotics

Raw Food Diet

Sugar Addiction

Veganism

Vegetarianism

Vitamins & Supplements

Weight Loss

Wheat-Free

General (Diet & Nutrition)

Articles From Diet & Nutrition

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1,200 results
1,200 results
Wheat-Free Living Wheat-Free For Dummies Cheat Sheet

Cheat Sheet / Updated 04-28-2022

Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago. The idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.

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Anti-Inflammatory Diet Fight Inflammation with Cardiovascular Activity

Article / Updated 04-14-2022

Sticking to a regular high-intensity workout that’s short in duration — about 15 to 30 minutes daily — reduces your risks of obesity and therefore your risks of metabolic syndrome. Physical exercise is also associated with decreased risk of cardiovascular and heart disease and improved cognition and brain function. Exercise also acts as a natural antidepressant. Exercise promotes the release of feel-good endorphins, helps the immune system (when you don’t overdo it), helps with weight loss and maintenance, and relieves stress. Increased blood flow and sweating enhance detoxification, and exercise helps your body use sugars instead of storing them in the liver, which helps improve problems with insulin resistance. Furthermore, building and maintaining lean muscle mass helps your metabolism to function optimally and reduce inflammation. Lean muscle mass, rather than fat, helps with inflammation because excess fat cells cause toxicity and inflammatory disruption in the signals of the endocrine system. In this article, explore ways you can get the blood flowing and build a little muscle in the process. Remember to stretch before and after every workout. Stretching has a way of fooling your muscles into thinking they’re already or still working, enhancing the benefits of your workout by up to 20 percent. Stretching also helps your muscles begin to contract more smoothly, alleviating some of the pain you may feel early on. Start off simply with walking and swimming Walking is the best place to start, particularly because it’s something you likely do to some degree every day. Walking is an easy and excellent way to boost your heart rate, it’s easier on your joints than running, and it’s something you can do at any time. Walk around the house in inclement weather, or go up and down the stairs a few times. Better yet, get a treadmill and walk for miles, even when it’s raining. The best way to make an exercise routine stick is to make it enjoyable. When you’re walking, find a pleasant route with great things to see or one that makes you feel comfortable and relaxed. With other exercises, try playing some upbeat music or exercising with friends. Integrate more walking into your routine by doing so gradually. Watch a step-tracking app, use a smart fitness device, or keep a pedometer handy, and work weekly to boost the number of steps you take each day. If you’re walking 2,000 steps now, for example, shoot for 2,500 next week. Keep that up for a week and then shoot for another 500-step boost. Swimming is another great way to get your heart pumping. The water works to soothe the joints rather than put extra stress on them, so swimming is therapeutic as well as aerobic. If you have access to a pool, try to incorporate 30 minutes of swimming into your routine three to four times a week. When you get your body ready, you can step the workout up a notch, being sure to incorporate 30 minutes of exercise into your day at least three times a week. Get it going: stimulating exercises The following sections guide you through a few moves that are sure to get your heart going. Be sure to have an exercise mat, some water, and plenty of room to get the most out of your workout. Doing these exercises in sequence is a great start to a good fitness routine, and altogether you’ll have about a 20-minute workout. Don’t be afraid to do each exercise a little longer or find another to add to the routine if you want to stretch your workout to 30 minutes. Squat thrusts These squat thrusts are a great way to start your exercise routine and get your heart rate nice and high while working your entire body. Stand with your feet about hip-width apart. Squat to the floor, placing your hands directly in front of you and about shoulder-width apart. With your weight on your arms, very quickly jump your feet behind you so that you’re in a push-up position; then jump back and stand up. Try to do 10 repetitions within a minute. Pause for 30 seconds and then do another set of 10. Pause for another 30 seconds and do a third set of 10. If your inflammation is in your knees or hips, be sure to consult a physician before trying squat thrusts, and start with shorter, slower repetitions. Mountain climbers As with squat thrusts, mountain climbers raise your heart rate rather quickly. Begin in a push-up position with your legs out straight. Bring your right knee in to your chest, resting your foot on the floor. Quickly jump and switch legs, returning the right leg to a straight line and bringing the left knee up. Continue alternating legs as quickly as you can for a full minute. Pause for 30 seconds and repeat for another minute. Take another 30-second break before doing a final minute of mountain climbers. Be sure to consult a physician if your inflammation is in your legs, because mountain climbers may exacerbate rather than relieve some of the pain. Deep squat lunges These lunges are great for raising your heart rate without the added pressure on your knees and hips. If you have inflammation in your legs, these lunges will aid in the healing process without risking re-injury. Stand with your feet shoulder-width apart, arms at your sides. Step your left foot out to the left, bending your left knee and extending your right leg in a side lunge. As you lunge to the left, raise your right arm over your head and reach left. Bring your left arm across your hips and reach right, as shown in the following figure (A). Be careful not to let your left knee extend past your toes. Return to your starting position, with feet shoulder-width apart and arms at your sides. Repeat Step 2, this time lunging to the right and reaching your left arm up and over your head, as shown in the following figure (B). Return to your starting position. Continue lunges for 5 minutes, alternating sides. Try to stretch a little farther with each lunge. Invisible jump rope This exercise raises your heart rate and lets you control how quickly it climbs based on how fast you jump. Stand upright with your feet hip-width apart. Keeping elbows at your sides, pretend you’re holding a jump rope. Begin twirling “the rope” and jumping. Continue for five minutes, varying speeds. Be careful if you’re having trouble with your knees, because the bouncing can create a painful impact. Slow it down: relaxing moves Not quite ready for moving fast, or need something to help you cool down? Here are a few moves that keep your heart rate up without putting strain on your joints. Intermittent leg lifts These leg lifts are a much less aerobic move than some exercises and therefore shouldn’t cause additional strain on any of your joints. It’s a great starter move for people who suffer inflammation pain in the hips and/or knees. Lie on your back on your exercise mat, arms at your sides with hands flat. Keeping your legs together, raise your feet 6 inches; hold them up for 10 seconds. Pressing your hands to the floor for support, raise your feet another 6 inches and hold for 10 seconds. Again, pressing your hands to the floor for support, raise your feet one more time, this time so your legs and torso form a right angle; hold for 10 seconds. Slowly begin lowering your feet, holding your feet 12 inches off the ground for 10 seconds and at 6 inches for 10 seconds. When your feet are back on the floor, rest for 15 seconds and repeat. Perform this exercise four times. After you get this move mastered, add some variation by holding a ball between your feet as you raise your legs. First use a playground ball, and then up in size until eventually you work with a stabilizer ball. Stabilizing ab crunch This ab crunch is a great exercise to help reduce some of that dangerous belly fat while at the same time increasing your heart rate. The stability ball provides support to your lower back. Get out your stability ball and put it on the center of your exercise mat. Stand in front of the ball with your feet at shoulder-width apart. Lower yourself so that you’re sitting on the ball. Cross your arms over your chest or clasp your hands gently behind your head and lie back, letting your back curve slightly with the ball. Slowly rise so that your shoulders come up off the ball, as shown. Repeat. Do 10 crunches, slowing increasing by 5 crunches over time.

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Low-Calorie Calorie Counter For Dummies Cheat Sheet

Cheat Sheet / Updated 04-12-2022

Counting calories is a time-tested method for reducing food intake, which leads to weight loss and other health benefits. Counting calories can be part of making sure you eat a well-balanced diet as well. Eating out can be troublesome for the most committed dieter, but some helpful hints can steer you safely through even that dangerous landscape.

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Glycemic Load Diet The GL Diet For Dummies Cheat Sheet

Cheat Sheet / Updated 03-28-2022

Dieting needn’t mean you have to resort to bland food or strange food combinations. The glycemic load diet is a low-carb diet plan that makes healthy eating easier than it has ever been.

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Acid Alkaline Diet Acid Alkaline Diet For Dummies Cheat Sheet

Cheat Sheet / Updated 03-25-2022

Sticking to an acid alkaline diet may seem overwhelming at first, but the health benefits are worth it. Figuring out how to make better choices for your pH — with food and lifestyle — is a great start. It’s beneficial to know which ingredients to embrace and which ones to avoid, as well as identifying the alkalinizing super foods that can help you regain balance quickly. Although you don’t have to test your pH, it’s a handy tool to measure your success on this diet.

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Veganism Living Vegan For Dummies Cheat Sheet

Cheat Sheet / Updated 03-25-2022

Adopting a vegan lifestyle is definitely rewarding, but it’s not without challenges — especially in the beginning. While you’re still getting used to this new diet and lifestyle, you can definitely benefit from some help. When you go out, be sure to take a guide that you can use to direct restaurant servers and chefs, and when you eat at home, utilize menu ideas to ensure variety, proper nutrition, and success.

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Raw Food Diet Raw Food For Dummies Cheat Sheet

Cheat Sheet / Updated 03-25-2022

Eating a raw food diet means consuming fresh, nutrient-rich plant foods that have not been heat processed. When foods are cooked, much of their important disease-preventing nutrients are lost. Conversely, a raw diet provides you with a greater degree of health and vitality, slows aging, and promotes healing. By making the majority of your diet healthy raw foods and avoiding unhealthy alternatives, you can improve your health and reduce your risks of suffering from a degenerative disease. Getting started with this nutritious lifestyle is easy.

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Macrobiotic Diet Macrobiotics For Dummies Cheat Sheet

Cheat Sheet / Updated 03-24-2022

Adopting the basic macrobiotic life and awareness principles will help you get in touch with a more intellectual and spiritual way of living, boosting health and happiness. By using the macrobiotic food principles, staying away from certain foods, and following the standard macrobiotic diet, you can enhance your overall physical well-being.

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General (Diet & Nutrition) Fast Diets For Dummies Cheat Sheet

Cheat Sheet / Updated 03-22-2022

People have been fasting (in other words, not eating for a while) for centuries to prevent disease and strengthen the body. Fasting is also a safe way to lose weight. This Cheat Sheet gives you an overview of the basic principles of fasting, including what you should and shouldn't drink, so you can implement it into your routine and start your journey toward more vibrant health.

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Vegetarianism Living Vegetarian For Dummies Cheat Sheet

Cheat Sheet / Updated 03-21-2022

Switching to a vegetarian lifestyle offers benefits to your health, animals, and the environment. Ensure success by easing into a meat-free way of life, planning your vegetarian diet, and making tasty meatless meals at home.

View Cheat Sheet
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