BC: January 28 M. Tutty World Issues By: Jordyn Bell
FC: Experiencing Change
1: Introduction | What is the 17 day diet? | It is a diet that does not starve you down a size but instead makes you keep off the weight for good and to continue being healthy for the rest of your life. It adjusts the bodies metabolism so that fat is burned everyday during 4 17 day cycles. | I went on the 17 day diet because I knew it wasn't a get thin quick scheme and I wanted to make a change from all the unhealthy food I was eating so my body could feel better and that hopefully I would no longer feel as exhausted as I had before. I went on the diet for the first cycle which is seventeen days. I knew this choice of topic would be very difficult for me but I really wanted to push myself into doing something challenging and outside my comfort level. | Why did I go on the 17 day diet?
3: Record of Experiences and Findings
4: Accelerate Rapid weight loss portion, which helps flush sugar and fat storage from your system Activate The metabolic restart portion, with alternating low and high calorie days to help shed body fat Achieve A phase that involves learning to control portions and introducing new fitness routines Arrive A combination of the first three cycles to keep good habits up for good. On weekends, enjoy your favorite foods! (Dr. Mike Moreno) | Accelerate Rapid weight loss portion, which helps flush sugar and fat storage from your system Activate The metabolic restart portion, with alternating low and high calorie days to help shed body fat Achieve A phase that involves learning to control portions and introducing new fitness routines Arrive A combination of the first three cycles to keep good habits up for good. On weekends, enjoy your favorite foods! (Dr. Mike Moreno)
6: “We've all pledged, promised, and bullied ourselves to eat better and exercise more, but so many times even the best intentions fall short. I incorporate healthy habits into my work and home life, and you can, too”. (Dr. Mike Moreno)
7: After 15 minutes: After the first morning of eating a healthy breakfast, your stomach's satiety signals have registered in your brain, and you feel full. The body's internal chemistry is at its most active first thing in the morning, so your breakfast is then used to the maximum. If you eliminate processed foods (white bread, sugary cereals) for whole grains and lean proteins like egg whites, along with fresh fruit, you should feel energetic and mentally alert after just one meal. After 3 hours: your artery linings are able to expand sufficiently to increase blood flow to the body's tissues and organs. After 6 hours: The HDL (happy cholesterol) in your blood perks up and starts scouring LDL (lousy cholesterol) from the blood. You can think of LDLs as delivery trucks, depositing cholesterol in blood vessels, and HDLs as garbage trucks, taking them back to the liver where they're broken down.
8: After 12 hours: Your body finally has an opportunity to burn the fat it has stored for energy because you've eliminated sugar. When you're eating a lot of sugar, your body is so busy processing the sugar that it doesn't have time to do its other job, which is to help the body burn fat. So guess what? The fat ends up hanging around. After 16 hours: You get a restful nights sleep. After 24 hours: You're 1 to 2 pounds lighter, because your body has begun to flush excess water ad toxins from your system. After 3 days: Once your body senses its losing weight, its blood-related numbers (cholesterol, blood pressure, blood sugar) start traveling in a healthy direction. After one week: Your cholesterol levels can drop significantly. Blood levels of important disease- fighting antioxidants like vitamin C and vitamin E are higher. Your bowels are in better working order, and you should be at least 5 pounds lighter. After 2 weeks: You'll experience healthy drops in blood pressure if you've been diagnosed with hypertensions. Expect to have lost up to ten pounds by now. | (Mike Moreno)
10: Breakfast | Snappy Eggs Ingredients 2 cups prepared salsa 4 large eggs
11: Kefir Smoothie Ingredients 1 cup unsweetened kefir 1 cup frozen unsweetened berries 1 tablespoon sugar free fruit jam or 1 tablespoon agave nectar 1 tablespoon flaxseed oil
12: I have always found eating in the morning very difficult. I have never been a morning person, and the thought of eating right when I get up has always made me feel nauseous. I couldn’t remember the last time I had actually ate a breakfast. During the 17 day diet, the first couple of days I found the hardest part to be getting up even earlier than I already have to be up by. I started to make the breakfasts as soon as I got up and it usually took around thirty minutes to make, which is a lot of quality sleep I felt like I was missing out on. By around the fourth day I got sick of getting up that early and instead I planned the meals so it would be more time efficient. I would start cooking my meal (if they need to be in the oven) right before I would get in the shower and by the time I got out they would usually be done. This also gave me more time between when I woke up and eating which made the food seem more appealing. As I continued with the diet I felt the morning breakfast part was for me the most beneficial because It was a complete lifestyle changes that affected me the greatest not only by fulfilling my hunger with healthy foods, it got rid of my stomach grumbles I would always get during second period class, and it made me feel more energetic throughout the day.
13: Greek Egg Scramble Ingredients 4 egg whites chopped red onions cup diced tomato 2 tablespoons crumbled reduced-fat feta cheese 1/8 teaspoon salt 1/8 teaspoon black pepper
15: I didn’t overly like the fact that the only options for breakfast were meals that contained either eggs or a smoothie. I’m not an egg person, so after awhile these became to taste less and less appealing to me no matter what I mixed them with. The smoothie however was a very smart choice for me considering I would just blend the ingredients in my magic bullet for a minute or so and then head out the door to school or work and just eat it on the way or once I arrived. It wasn’t time consuming whatsoever and after I got over the at first horrible taste of Kefir, my taste buds and body got used to not having sugar and I started to enjoy it a lot more. But I would have liked to have more options other than a smoothie for me every morning because eventually I got bored of the smoothie and after my seventeen days were up of the first cycle I started to go back to eating unhealthy cereals like Captain Crunch and Lucky Charms and then even not having breakfast some days.
16: Lunch & Dinner | For my first lunch of the diet, my mom made me chicken-vegetable soup. I felt really full fast while eating this soup and I wasn’t hungry again for a long time after. This soup is my new favourite now and even beats chicken noodle soup. Instead of using a can of soup which usually contains a lot of salt, I would let this simmer for around an hour and could enjoy. I usually made this the night before and then eat it the next day for lunch because it takes a very long time to make but would be very worth it. I don’t usually have okra other than when I visit Georgia, and I have always liked it, so it was definitely a treat when my mom brought it home, and that it was an ingredient in this soup.
17: Chicken-Vegetable Soup Ingredients 1 1/2 cups chopped cabbage 1 large carrot 1 cup sliced okra 1 large onion 2 large celery stalks with leaves 1 can crushed tomatoes 1 can fat-free chicken broth 1 teaspoons salt teaspoon pepper 4 baked boneless, skinless chicken breasts
18: Turkey Picadillo Lettuce Wrap Ingredients 1 Medium yellow onion 1 medium garlic clove 1 medium red bell pepper 1 pound lean ground turkey 1 large tomato cup of parsley leaves 1 tablespoon oregano leaves 1 tablespoon chili powder teaspoon cinnamon 1 teaspoons apple-cider vinegar 8 romaine leaves
19: Creamy Smoked Salmon Rolls Ingredients 4 ounces smoked salmon cup yogurt cheese teaspoon fresh dill teaspoon lemon zest teaspoon garlic powder 1 large cucumber
20: Making the creamy smoked salmon rolls was very simple to do for my family and I because my dad enjoys fishing and we already had a lot of salmon and fish ready to be cooked from the freezer. This saved time and money and it also was very fresh which added to the taste. Throughout the diet fish is a common ingredient and I didn’t mind that at all because I love fish. Having something I enjoy helped with my cravings of other foods that I wanted but are unhealthy and I couldn’t have.
21: Yogurt Cheese Ingredients 32 ounces fat- free Greek yogurt Spices | As soon as I tasted Greek yogurt I instantly became in love with it, and eat it all the time as a snack when I’m craving chips or something sweet. Even though at the beginning I could only have the plain Greek yogurt which isn’t quite as good as when they add in fruits it still tasted very good and better than any unhealthy yogurt I have tried before.
22: Stir- Fried Chicken and Cucumbers Ingredients 6 medium scallions 1 tablespoon peeled minced fresh ginger 1 medium garlic clove 1 pound boneless skinless chicken breasts 2 medium cucumbers 1 tablespoons light soy sauce 1 tablespoons unseasoned rice vinegar
23: It was nice to learn a bunch of new recipes in such a short time; it improved my cooking ability drastically and surprisingly made me save a lot of money. I usually eat out at fast food restaurants every lunch because I was always way too lazy to make something that morning or I had used what little time I had in the morning for an extra few minutes of sleep. By eating healthy it forced me to balance my time better and how to save a ton of money that could go towards future schooling or something useful. Since my whole family contributed in this diet, my parents would pick up the ingredients needed for the meals, but there wasn’t much that was needed to be bought from grocery stores. My neighbours luckily are very local food farmers, and we had purchased numerous fruits and veggies and meats like chicken that we just kept frozen for when we needed it at a very affordable price.
24: Dessert | The fact that I could eat ice cream on the 17 day diet made it much more bearable considering I constantly eat ice cream. The frozen yogurt that I was able to make contained different options and flavours so I never got sick of the same kind. It was a real treat, and it didn’t taste any different from store bought frozen yogurts that I have purchased before.
25: Chocolately Frozen Yogurt Ingredients 12 ounces Greek 2% yogurt 1 tablespoon low fat buttermilk 1 tablespoon agave nectar 2 teaspoons unsweetened cocoa 1/4 cup Nestea’s Quik sugar free hot cocoa mix 1/2 teaspoon espresso mix 1/2 teaspoon vanilla extract
26: Day 1 Breakfast Snappy Eggs grapefruit 1 cup green tea Lunch California Tuna Salad 1 cup green tea Dinner Tandoori Chicken Breasts 1 Serving Fruit | Day 2 Breakfast Peach Melba Smoothie 1 cup green tea Lunch Super Salad 1 cup green tea Dinner Chicken-Vegetable Soup 1 cup green tea | Examples of my day planned meals
27: Day 3 Breakfast Mushroom Spinach Frittata fresh fruit in season Lunch 1 large bowl Chicken- Vegetable Soup 1 cup green tea Dinner Roasted Turkey Breast with Steamed Carrots and Steamed Asparagus 1 cup green tea | Day 4 Breakfast Kefir Smoothie 1 cup green tea Lunch Turkey Picadillo Lettuce Wraps Dinner Eggplant Parm 1 cup green tea
28: I drank green tea on average twice to four times a day. Green tea and water was the only liquid I could drink. I normally drink pop on average every single day because it’s always been handy and I was probably addicted to it. It really wasn’t a good feeling everyday drinking something you wish was something else. I even got headaches because I wasn’t drinking pop. The seventeen days cleansed my body and helped me to get rid of horrible habits I had before.
29: As healthy as the diet were, the first seventeen days were very limiting on what you could eat, which was very good for me but at the same time I wanted more food and something different instead of eating the same foods over and over again. The foods wore off on me but throughout the diet I did always crave my old habits like pop, chips, dip, candy, pulled pork, Kraft dinner, and even a big Mac. At the end of the seventeen days I did not continue onto the second cycle. I instead kept something’s from the diet into my lifestyle, like drinking more water and green tea, having kefur smoothie for breakfast, Greek yogurt, soup, and some other recipes.
31: Global Connections | If everyone in the world was to partake in this diet there would be drastic changes in the obesity and starvation in the world. People who are overweight would become healthy and fit through this diet. No longer would we need any fast food chains or processed foods. This would then affect those companies to either change to more healthy foods biased on the demand or shut down completely which they would then suffer financially and jobs would be lost. At the same time, more jobs will be available in the organic food section. People will want fresh food, so local communities will benefit greatly and the country can cut out the cost of having to import foods from all around the world. This money can go to fixing Canada’s substantial debt or to setting up communities with a eating local rule which will benefit greatly as time goes on. People will no longer need as much health care attention for things such as cancer, heart disease, diabetes, hypertension, etc. Their bodies will be healthy and working as they should which will eliminate sickness and disease by a lot. Health care will be affected as now there will not be as much money going into it. Pharmacies can still charge large amounts for medicine needed but less people will be in demand for it, affecting them.
32: These are some other points on how being healthy over being overweight can change your day to day life: people can actually fit into the tight airplane seats, and maybe take a trip they wouldn’t go on before because of discomfort. Sadly, being thin helps with jobs and dating and social life. Not always but a majority of the time while looking for a relationship people are looking for more fit and thin looking people and the same goes for jobs that may require a lot of exercise needed require someone to be fit and able to keep up with the job every day. People will like themselves better, and feel better about things. No longer will kids be bullied for child obesity or teenagers being called fat in school and online, etc. Suicide rate will go down, as young people who think their lives mean nothing just because of their body weight will now appreciate their bodies more and go on with their lives to accomplish great things. People with obesity and over weight problems can now go to the beach without feeling self conscious, or even ride a bike without become exhausted right away. People who suffer from being overweight will no longer have to suffer from the issues it provides. People will be more open to change once they see the change on them was possible, and will then want to change other aspects of their lives like for example the amount of toxins their bodies take in from pollution in the air and to cut out from technology and use it less than before.
34: If people in areas of the world that are starving and malnourished were to go on this diet there would be no hungry people in the world again. More food throughout the world will be available because people are eating less and less of it and only eating their own needs. This will provide places with more food that need it. With food in these starving bellies, more people will be willing and able to go get educations and jobs. They will not have to spend all their time trying to come up with ways to get food and not quitting their education because they need time to beg on the streets, or try to get food and water from faraway places. People will no longer be dying over not having food and having too much food which will raise population and lifetime expectancy. This will increase over population and can produce more disadvantages for other things such as pollution, (need for furniture, etc) rainforest depletion, crime, not enough jobs to provide, spreading of disease, etc.
35: Overall I think globally this diet will affect positively. People are going to feel better about themselves and life in general, which is going to help fix our other problems in the world. People will have more will power to try new things, as they had tried the diet. I think if people just eliminate salts and sugars from their diets while getting rid of the toxins like fast food and ‘junk food’ people will notice a huge difference in their life and how they feel emotionally and physically.
36: Personal Summary | The seventeen day diet changed my life and those around me in many ways. The food I was eating was healthy for me and I was not used to taking in such foods before all at one time. I felt like I was cleansing my body of all the fat and toxins I had ate before the diet. I no longer felt tired all the time. The bags under my eyes started to disappear and I felt myself more energetic in the mornings than I have ever felt before. I usually after school feel so exhausted after the day is done, but instead I would come home still feeling like energetic. I got into a habit while on the diet to exercise more. I used to hate working out and I never felt like I had the time or energy to even think about working out. On the diet I was excited to start doing yoga and pilates on a regular basis. While I was doing yoga, I didn’t get as exhausted from it like I normally had done. I normally would have only done it for about thirty minutes before I felt achy and just gave up. I now can do it for hours and after still be able to take my dog for a long walk. No longer did I go home just to lie on the couch and watch TV until bedtime. I also was less bored which made me snack less and if I did feel the need for a snack I had healthy options available to me. I felt my social life get better and also my school work was getting done on time and I put more effort into it.
37: My family’s lives were also impacted positively during this diet because I saw my parents become happier with their body images. They were losing weight they didn’t want and at a healthy pace. I saw them begin to exercise more and they both became interested into making this their lifestyle and that brought them closer in their relationship. My family and I would normally take our food into the family room and sit on couches and watch TV while eating, we never ate at the table. During the diet we as a family started taking the time to help each other cook the meals and then we would enjoy them together without any electronics or distractions at the table. This definitely brought my family a lot closer together. It also affected my sister’s family, as she saw what we were doing, she then brought it to her family and they now only eat local, organic and healthy food options. This is now showing my niece who is two how to eat healthy at a young age and is going to make her grow and have a healthy body. The diet only affected myself and my family in a positive way and I am very happy that I got to participate in this project and hopefully change my families health for the better and for the long run. (All recipes from Moreno, MIke, 17 Day Diet)