Monday, June 8, 2009

The Easy Fast Diet

Week 1 FAST on Sunday
Week 2 FAST Sunday and Monday
Week 3 FAST Sunday through Tuesday
Week 4 FAST Sunday through Wednesday

I created this with the sick and extremely healthy in mind. I experienced fasting regimens while I lived in the Republic of China and experienced the benefits of eating clean food and fasting first hand. Do this as little or as many times as you like throughout the year. At a minimum I would schedule this event quarterly. You’ve likely heard of the Master Cleanse. It has become quite popular and for good reason. IT WORKS! It helps the body burn fat, rid toxins and develop the body's neurological awareness against toxins in foods and the environment. The EASY FAST is a 5 week version a powerful cleanse combined with the detoxification diet regimen. It allows the body to gradually become accustomed to a fasting environment building a gradual will power and offers a high potential for successful completion.
THE DAY BEFORE: The day before the fast you eat a normal detoxifying regimen diet but without any meat for dinner. Have just veggies and legumes for dinner.
FASTING DAYS: On fasting days one starts the day with a Greens complex mixed in water. For the duration of the day one drinks room temperature, or above, lemon water and Green Tea. The calculation for water is half your body weight in ounces. For example a 200lb person would drink 100 ounces of water. The calculation for green tea is half that of water. For example a 200lb person would drink 50 ounces of green tea. These values are a MINIMUM. You can drink as much water and green tea as you like.
The last drink of the day one would add 1 teaspoon of Kosher Salt to a glass of water and drink it.

This is important. Walking, Running and Cycling are recommended. The tempo of the exercise is critical. This program uses High Intensity Interval Training. The Swedish call this “Fartlek” it makes getting the heart pumping fun and easy.
It involves adding random “intervals” of all out speed during a walk, jog or while cycling. The number of intervals during a workout are gradually increased over time. It is used by the worlds top athletes to create MASSIVE action in the body’s physiology. It allows us to do more for our bodies in less time. What a concept!

Sample Diet Menu ( non fasting days)
Breakfast Greens+Protein+H20 Hard boiled or poached egg
Grapefruit half and Green Tea Greens+Protein+H20
Hard boiled or Poached egg Grapefruit half & Green Tea

Snack 10 Almonds,Apple w/Cinnamon 10 Almonds,Veggie Mix
& Green Tea & Green Tea

Lunch Spinach Salad w/ ACV Balsamic Dressing Spinach Salad with Hummus
with Broiled Oregano Chicken Breast Vinegar & Veggies & Tuna
and Black Beans Lentil or Bean Soup

Snack 1/2 cup Blue Berries Apple with Cinnamon
Carrot Stick + Hummus (Handful) Green Tea
Green Tea Pistaccios (15) or
5Kalamata Olives

Dinner Ahi Tuna Steak Grilled
with Garlic and Basil with Veggies Oregano/Basil Grilled
Marinated in Lemon Juice
with Veggies

Snack Pineapple (1/2 cup) Blueberris/Pomagranate (1/2 cup)

SUPPLEMENTATION: On Fasting Days only the Greens Complex and Body Lean is taken unless otherwise specified by the Doctor.

And as always consult with your physician before starting this program if you have any health conditions. Pick a date on the calendar to begin, go shopping and prepare to experience a whole new feeling of health and vitality!

The Ultimate Detox Diet
Use this diet to take a load off of your pancreas, kidneys, liver and gastrointestinal tract.
Here is what you should avoid:
Processed foods
Any food that contains genetically modified ingredients, artificial sweeteners, artificial flavors or anything you cannot pronounce.
Starches and grains
Pasta, Potatoes, Breads, Cereals and anything with gluten content.
Juices and soft drinks
Water and teas are the only acceptable beverage, juice is a waste of energy they usually contain processed sugars and artificial sweeteners.
Here is what you should upload into your life:
Fiber and Alkalinity are some of the greatest benefits of veggies. Order organic to your doorstep if you can it's cheap and it forces you to take advantage of some amazing variety. Go green! Green leafy veggies have so much nutrition like calcium and iron as well as tons of antioxidant power. I like Swiss chard, kale, collard greens, green beans, peppers and spinach. A great substitute for lettuce in salads is baby spinach. Remember that POTATOES ARE NOT VEGGIES. OK, maybe by definition but a nutritional breakdown suggests that they fit much better with pasta, white bread and white rice so leave them alone! Uploading veggies as part of every meal and snack plus substituting with a "Greens" nutritional supplement mix will allow the body to maintain an alkaline environment which will allow the body's cells to repair and regenerate.
A great source of fiber and protein. This list includes
• Adzuki Beans
• Black Beans
• Black-eyed peas
• Broad Beans (Fava Beans)
• Butter Beans
• Calico Beans
• Cannellini Beans
• Chickpeas (Garbanzo Beans)
• Edamame
• Great Northern Beans
• Italian Beans
The Ultimate Detox Diet Cont…
• Kidney Beans
• Lentils
• Lima Beans
• Mung Beans
• Navy Beans
• Pinto Beans
• Soy Beans including black soy beans
• Split Peas
Wow! Look at all this variety. In Eastern and European countries these are staples and those countries have a dramatically lower incidence of disease.
Yes you can be nuts over nuts! Raw nuts be them almonds, pasticcios, cashews, peanuts, walnuts, pecans and all the rest. Almonds are my favorite and contain the most nutrient-bang for you buck with the most protein, calcium (yes calcium!), B vitamins, magnesium, phosphorus, and potassium to name a few. So have raw nuts handy as a snack in between meals and for dessert.
Poultry and Fish
If you look at most healthy countries' dinner plates, meat is a garnish. It is prepared with utmost care and flavour to savour but it doesn't make up the bulk of the plate. So eat and savour meat just don't load up on it. Cook your meats with healthy oils like olive, canola and coconut oils and flavor them with light kosher salt, pepper and spices like paprika, cayenne, turmeric and herbs like fresh oregano, basil and rosemary.
I am tired of hearing diabetic patients say they can't eat fruits because of sugar while they throw artificial sweeteners and processed foods down the hatch. Real organic fruit is full of fiber, antioxidants and nutrition that is excellent for the body while not raising blood sugar levels through the roof. Stick to powerful and easy fruits that aren't too acidic like apples, blue berries, bananas and pomegranates.

THE SHOPPING LIST: Go to a natural health food store and shop for your week.
1. Case of Mineral Water
2. Lemons
3. Green Tea - there are lots of versions, get PLAIN tea
4. Herbs and flavor - Fresh Basil, Oregano, Cinnamon and Garlic, ACV and Balsamic Vinegar (Kalamata Olives optional)
5. Fruit- Blueberries, Grapefruit, Apples, Pineapple, (No Strawberries) and the list
6. Veggies - Refer to The Ultimate Detoxification Diet for examples
7. Legumes - Black Beans (Canned or Dry), Refer to The Ultimate Detoxification Diet for others. Buy some cans of Lentil and Bean Soup for easy meals as well as Hummus to spread on salad and dip for veggies.
8. Nuts - Refer to The Ultimate Detoxification Diet
9. Poultry and Fish and Eggs - Chicken Breast, Salmon (Wild), Ahi Tuna Steak, Free Range Eggs. Refer to The Ultimate Detoxification Diet for preparation instructions

Sunday, June 7, 2009

Healthy Receipes That Taste Amazing! Part 2

Healthy Receipes That Taste Amazing! Part 1

Health Benefits of Fasting

The online encyclopedia Wikipedia defines fasting as, "the act of willingly abstaining from some or all food and/or drink, for a period of time...Medical fasting can be a way to promote detoxification." Fasting is actually one of the oldest known medical practices used to treat all types of ailments. Even Hippocrates, the father of Western medicine, acknowledged the power of fasting. He believed the practice allowed the body to heal itself. In almost every known religion, fasting is used as a way to medically and spiritually heals one's self. Since fasting is such a widespread practice, you may wonder how such a practice that denies the body of food can be good for it. Here's how.

It is believed that many of the health benefits of fasting come from giving your digestive system a break from its work of breaking down foods. Through the practice of fasting, the digestive system also gets a break from combating the toxins that enter the body in the form of the highly processed foods that made up the majority of our modern diets. Since the body is not expending energy in the digestive process, this energy can be used for other purposes such as allowing the body to heal itself. Also, since the body's immune system is not busy fighting of bacteria and other toxins that enter the body through the foods we eat, the immune system can concentrate on healing what diseases and sicknesses in the body.

One of the most obvious health benefits of fasting is the detoxification this practice brings. Some believe fasting can not only allow cells to rid themselves of harmful toxins, and dead or diseased tissue, but can also rejuvenate the internal organs, allowing them to work more efficiently. Some doctors also claim fasting can help cure diseases such as cancer, lupus, arthritis, asthma, high blood pressure and allergies.

In addition to the detoxification benefits of fasting, this practice can also be used as a way to lose weight quickly. While it may seem fasting would be an ideal way to lose weight, be careful because the body had defense mechanisms which can cause this form of dieting to backfire. The first couple of days of your fast you will lose as much as 2 pounds per day, with most of the weight being water. After the initial fast weight loss, however, you will stop losing as quickly and your weight loss will slow to about ½ pound each day. The reason for this slowing down of the weight losing process is that after a few days of having no food, the body thinks there may be a chance it is starving. In an attempt for self preservation, the body will automatically readjust its metabolic rate to conserve energy and stored fats.

This is why staying on a fast too long just so you can lose weight is not a good idea. If you want to use fasting for weight loss it's best to follow a staggered plan of 1 or 2 days of fasting followed by 3 days of healthy eating.

Recorded since the beginning of time, fasting is a practice that has many benefits for the body. Not only does it give the body a chance to heal itself, it also cleans all the toxins and poisons from the body. The health benefits of fasting can leave you feeling more energized and more physically fit that ever before.

Benefits of Water

Easy Energy and Weight Control: The Benefits of Water

Like the famous hip hop star Jay Z says in one of his songs, “H to the O!” (I’m sure that’s not what he meant but it works for the purpose of this article). Everyday in our clinic the importance of water has become a mantra. We hear so much about how our body is made primarily of water and that we need to drink lots. What is lots? Some say 8 cups a day, others say 64 ounces a day, some say just keep drinking until your urine is clear. Well I’d have to agree the closest with the latter, but how do you get there without inspecting your urine constantly?

Here is the simple formula to follow in relation to water:

Drink 1/2 Your body weight in ounces every day. Therefore if you weigh 100 lbs, you should drink 50 ounces of water.

In addition to that for any beverage you drink that isn’t water you need to drink that much more water. For example, if you have a 20 ounce cup of coffee in the morning you must add 20 more ounces of water to your daily quota. THIS GOES FOR ANY BEVERAGE THAT ISN’T WATER.


  • Be sure to get at least half that quota down before noon so that you’re not up all night.
  • Carry a water bottle with you and calculate how many fill-ups you need to meet each day. Never say "I should drink more water" or "I will drink more water". What is more? Define exactly how much your body needs and do it!
  • Add a lemon or lime to your bottle for flavour.
  • Try to drink out of a bottle that is made of glass or a SIGG water bottle
  • Drink only mineral or sparkling water, distilled water is useless for your body.


  • Aids your body by promoting alkalinity (refer to Alkalinity The Power of Going Green for more information on the benefits of alkalinity)
  • Helps quench hunger cravings, most hunger cravings are really signs of dehydration.
  • Promotes elasticity and turgor (fullness) of the skin keeping you wrinkle free!
  • Rids your body of toxins
  • Increases Energy Levels (Your cell’s energy and growth is dependent on the electrons it gets from water)
  • Increases Physical and Mental Performance

So get up and out of your seat, calculate your daily quota and fill up! The more consistent you make this healthy habit the more your body will thank you. You’ll find that your nervous system learns how to use the water more efficiently as the weeks go by.


Alkalinity: The Power of Going Green

If you listen to one thing I write about. If you take one piece of advice, it’s this! The power of creating an alkaline environment in your body can be the difference between poor health and amazing vitality!

The pH of the blood should be 7.63. An alkaline environment is where cells thrive and have the best potential to regenerate and complete their cycle. Acid environments, are those created by diets loaded with protein (Atkins, American), highly refined carbohydrates, sugar and processed foods.

So it’s simple acid kills cells and the opposite, alkalinity lets cells grow and do their thing.

The more acid we have in our bodies also promotes fat tissue to stick around because it buffers acid. Acid in the body is also associated with osteoporosis and kidney stones. If the body is acidic it will excrete calcium from the bones to create it’s own version of TUMS. The problem is that other than depleting your bodies bone density free calcium gets stuck in the sinuses of your kidneys and now you have a calcium oxolate stone, the most common kind of kidney stone.

Do you want the secret to alkalinity? Ok it’s easy.

Drink loads of pure undistilled water. Half your body weight in ounces per day. For every ounce of coffee, juice or tea you drink, you must drink that much more water. ½ body weight in ounces eg. 100lb girl would drink 50 ounces of water
Eat loads of fresh organic fruits and vegetables. I try to convince all my patients to go organic and join a coop or door to door organic delivery (every cool city has one) where the money you spend stays in the community with supporting local farmers.
Go Green! Take a greens supplement every morning on an empty stomach and periodically throughout the day. I have my patients take Greens from Chiropractors Blend. It is the best one I could find it contains: loads of fiber; the green power of spirulina, barley juice, wheat grass; the digestive powers of bromelain, papain, amylase and probiotics; the detoxifying powers of beet juice, milk thistle, green tea and loads more.
Stay away from processed sugars, excessive meats, aspartame and other harsh chemicals, and refined grains. (This means put the soda can down, in fact throw it far away!)
If you follow these simple steps you can protect your body from aging, cancer, sickness and disease. Don’t wait till you start having symptoms, start the GREEN REVOLUTION today!

Yours in Health,

- Dr. Malik
Dr. M's Top 5 Metabolic Enhancers- Jumpstart your Metabolism
June 7, 2009 - Dr. Malik
Green Tea- Contains ECGC a potent thermodynamic enhancer helping melt off pounds while packing a super anti-oxidant punch helping keep Cancer and other diseases from presenting. Be sure to steep your tea for 5 minutes to get all the goodstuff into the cup and it's not a bad idea to use 2 tea bags to be sure. Flavour with a lemon if you like but try not to add sugar. Drink at least 2 big cups a day and more if you want more metabolic kick. Cheers!
Lecithin- This potent fat burner is found in Oatmeal and Eggs. It can also be purchased as a supplement. It has the added benefits of being a great anti-oxidant and helping support healthy brain function. Add an egg (the whole thing!) and a cup of steel cut oats to your morning routine to give you a great boost and energetic start for your day.
Sea Kelp- Supports the Thyroid Gland with a great source of Iodine. The Thryoid gland takes sugar from the body and converts it to heat keeping the body at 98.6 degrees. Iodine helps fuel this metabolic machine. It seems that every third women who comes into my office is on or has been told they need to take a synthetic version of Thryoid Hormone and that is a life sentence. Get your kelp early in life and avoid the pressure of popping pills.
Water- I mention water and it's huge contribution to phenomenal health everyday. Drinking AT LEAST 1/2 your body weight in ounces will propel your metabolism and help your body normalize it's fat within months. (Read my article on water....) Up your dose past the minimum quota and watch your energy and motivation sore and your love handles slowly disappear. It takes about six months of consistent water intake to see the dramatic results but in just a few short weeks you should start to feel awesome!
Superfoods- Superfoods contain potent antioxidants and alkaline boosters to help the body rid it's toxins from fats and help cells function optimally. Eat these foods and watch fat blast away and healthy vitality explode bringing out a youthful glow in that baby soft skin of yours. Here are some superfoods you should incorporate weekly if not daily into your diet. Wheatgrass, Spirulina, Blueberries, Acai Fruit, Gogi Berries, Noni Juice and Grapefruits. Hit your natural healthfood supermarket or CO-OP and pick some of these up today and start living vital.
What to Avoid- Genetically Modified foods, Trans Fats in the form of hydrogenated oils and subsequent products, refined carbohydrates like potatoes, white bread and white sugar. All of these dumb down your nervous system and slow metabolism.

There you have my FAB 5 for Fat Loss! Make them part of your everyday.

Yours in Health and Reaching your maximum potential,

Dr. Malik