MY MIAMI DIET

NOTE: This diet works for me and for the most of my friends. I hope it will work for you too, as it is based on my lifelong researches and experiences (Im a diet freak). A diet working for everyone doesnt exist! It is already an established fact. Everybody has another metabolism and different reactions upon certain foods. I hope in the future there will be a method to determinate a custommade diet.

GENERAL RULES TO KEEP AND LOSE WEIGHT 1. CHANGE YOUR EATING HABITS AND EXERCISE
Drink 1 glass of still luke-warm water in the morning on empty stomach! - It helps to digest. A healthy digestion is an essential part of dieting. Eat less but more often! - 5 small meals a day are much better than 1, 2 or 3 big meals. You will lose weight only with your stomach constantly working. Eat slowly! - Take small bites! - Chew thoroughly! - Wait a while before you take another bite! Chose your meals carefully: - Reflect first what you really feel like to eat! If you eat something you were not up to, you will still feel hungry and you will be looking for more food. Use more spices! - Choose meals or cook with a lot of fresh herbs or spices. It helps you to be happy even with small portions. - If you are a hot-food lover, add wherever you can a hot pepper (see recipe 6). Finished eating and still feeling hungry? - Wait before you eat more! It always takes a while before you feel filled. Drink still water during and after the meals! - It helps to get filled earlier. Drink at least half gallon of still water a day, most of it in the morning! - Its healthy. - It helps to lose weight. - It suppresses the hunger. - Every time you feel hungry drink a glass of water before you decide to eat something. Exercise! - Fast walking, at least 1 hour a day is the best. - Golf is also very good if you walk instead of using golf card. Play so much as you want, if you dont have any back problems, but stretch before. - Every other type of moderate exercising is ok, but consult it with your physician first. - Do at least: Park your car as far as you can from the entrance and use the stairs instead of elevator.

2. EAT THE RIGHT FOOD

More proteins More salads More vegetables More fruits Less calories Less fat Less carbohydrates Less sweets Less alcohol

AVOID
Creamy and heavy fatty sauces - light sauces based on meat or fish juice and/or wine are ok but only in small doses Creamy and heavy salad dressings (Ranch, Caesars, Blue cheese and similar) Chips, olives and similar, the worst fat makers - nuts are allowed but not more then 5 pc a day Tacos, fajitas and similar Cakes, ice creams, creamy desserts - sorbets, jelly and other sweets not containing fat, cream or flour are allowed but not ever day and only in small doses Fried food - like French Fries, Kentucky Chicken and similar Hamburgers Spirits and liquors Fatty and rich on calories meals in restaurants

REDUCE
Wine - Believe it or not, red wine is healthy! - To keep weight, drink 2 glasses (men) or 1 glass (women) of red wine daily but only in combination with light meals. - To lose weight, avoid wine at all or if you cant drink just 1-2 glasses per week. Fat - Buy only fat-free or lite or reduced-fat products! - Cook with less fat! You will be surprised how good it still tastes. Use just the essential amount of fat to not burn the meal! Use only Vergine olive oil or light olive oil in small doses or fat free spreads - If you eat in a restaurant, chose only low fat dishes! Sweets - To keep weight, limit to low-fat, not creamy and not flour containing sweets in small doses! - To lose weight, avoid all kind of sweets! Eat more fruits and fat free cheese instead! 2

- Use sweeteners instead of sugar! Bread: - Limit to 1 or 2 slices of light not sweet bread or light toast, preferably whole grain a day. Pasta: - To keep weight, limit to once a week (preferably with low-fat tomato sauce). - To lose weight, avoid at all! - Never chose pasta as a side dish! Rice: - The best side dish but only if not fatty or fried and in small doses. Potatoes: - Limit to baked potato without sour cream or boiled potatoes in small doses. Salami, sausages, ham and similar - Limit to fat-free or lite products in small doses.

EAT
Fish (raw, grilled, steamed, poached or seared) - Excellent source of vitamins, minerals and proteins. - Eat as often as you can! Lean Meat (beef, lamb, venison, calf, calf livers) (grilled or saut) - Important source of vitamins, minerals and proteins. - Eat at least once a week! Chicken and turkey (grilled, boiled or saut) - Very good source of vitamins, minerals and proteins. - Eat frequently! Vegetables (steamed, boiled, grilled or saut) - Essential source of vitamins and minerals. - Eat as often as you can as side dish or as a main course! Fresh Salads - Essential source of vitamins and minerals. For better result mix red, yellow and green colors. Dressing: Olive oil with red wine or balsamic vinegar - or Ginger dressing (available in Japanese restaurants or Publix). - Eat as often as you can! Fresh Fruits - Essential source of vitamins and minerals. Recommended: Berries, watermelon and papaya, on of the best sources of vitamins (all low in calories) Melon Banana, an excellent source of vitamins and minerals. It suppresses craving for chocolate Pineapple, contains an important digestion enzyme - Dont eat different fruits at the same time. Every fruit has different enzymes. Mixing hinders digestion. 3

- Eat only between the meals. - Eat every time you crave for sweets. Cheese (fat free or reduced fat: Sargento reduced Fat Swiss or Jarlsberg Lite at Publix) - Excellent source of proteins and minerals - It suppresses craving for chocolate. - Eat 1 or 2 slices every other day for breakfast. Eggs (boiled, scrambled or fried on 1 tee spoon of olive oil or fat free spray) - An excellent source of vitamins, proteins and minerals. - Eat 1 egg every other day for breakfast.

3. SHOP FOR THE RIGHT FOOD

RECOMMENDED SHOPS
Publix Whole Foods Market: Gardner's Markets: Aventura, 21105 Biscayne Blvd. Coconut Grove, 3117 Bird Ave - or South Miami, close to Sunset Mall North Miami, 163 St, before US 1 coming from east th Kendall, 87 ave

Laurenzo: Norman's Brothers:

SHOPPING RULES
Never go shopping when hungry Check everything you buy on calories and fat content! - To keep weight, your limit is between 2000 and 2500 calories a day. - To lose weight, your limit is between 1000 and 1500 calories a day. Dont rely on Lite, Reduced-fat, Fat-free indications only! - You dont need to count calories per day. Just buy low-calories and low-fat products and eat small portions. - Fat free products are the best. - Products with Lite or Reduced-fat indications arent automatically lowest in calories. Check always products from different producers on calories and fat content before you buy them! Dont rely on the serving size indicated on the products! They are much smaller than the true servings. - Calculate first the calories for the whole item: servings x calories per serving - Divide it by your servings (you usually eat or you intent to eat) to see how many calories you will be really eating

EXAMPLES OF PRODUCTS TO BUY

Dairy

Sweets

Waffle and Pancakes

Oils, fat spreads and fat substitutes

Cereals

Bread

Sausages, salamis and cheese

Mustards

Frozen meals

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MY MIAMI DIET - Do for 2 - 6 weeks depends how much weight you want to lose - Do for 1 week every time you put on weight - Dont give up when you interrupt the diet. Just start over the next day! - You can modify the diet with your favorite foods according the general rules Contact me for help!

BEFORE BREAKFAST
Drink 1 glass of luke-warm still water on empty stomach as soon as you wake up. - It helps digestion. Eat after your morning hygiene and before exercising: cup of papaya - or cup of fat free yogurt: (Publix: Publix fatfree plain yogurt) = 70 cal with equal or with a bit of sugar free marmalade - or Cereal mix 1: cup of Multigrain Cereals (Publix: Organic Heritage Heirloom Whole Grains) cup of Rolled Oats (Publix and Whole Food stores) a bit of pumpkin and sun flower seeds a bit of fresh or Tropicana Premium orange juice 1 - 2 table spoons of yogurt 1 tea spoon of molasses - or Cereal mix 2: cup of Multigrain Cereals (Publix: Organic Heritage Heirloom Whole Grains) cup of Rolled Oats (Publix and Whole Food stores) a bit of pumpkin and sun flower seeds grated Granite smith apple grated banana Soy milk Sweetener if needed - and Optional: A cup of coffee with skim milk or 1% - 2% reduced fat milk and sweetener to boost your circulation. Walk fast for at least 1 hour or run for at least 30 min before breakfast.

BREAKFAST
Coffee or tea with or without milk, fat free or 1% - 2% fat, possibly with acidophilus from Publix - with sweetener slice of Mastermacher Fitness or Rye Bread (60 cal) from Milam Market - greased with I Cant believe Its not Butter (0 cal) or very thin with Kerrygold Pure Irish Butter from Publix - with 1 boiled egg (70 cal) - or slice of Mastermacher Fitness or Rye Bread (60 cal) from Milam Market 11

- greased with I Cant believe Its not Butter (0 cal) or very thin with Kerrygold Pure Irish Butter from Publix - topped with1 slice Jarlsberg Lite cheese (50 cal), or Sargent Reduced Fat Swiss cheese (60 cal) from Publix or Whole Food at Aventura Optional: 1 toast, Pepperidge Farm light Style Bread Oatmeal (45 cal) or other lite toast from Publix topped with 2 table spoons Smuckerss Sugar Free Marmelade (20 cal) from Publix - or 1 waffle, Kelloggs Eggo Waffles Fat Free (60 cal) from Publix topped with 2 table spoons of fat free cottage cheese and Fresh Berries Marmalade (recipes 1) - or 1 pancake, Aunt Jemina Low Fat Pancakes (70 cal) from Publix topped with Fresh Berries Marmalade (recipes 1)

MORNING SNACK
Around 10:00 AM eat something like: 1 small banana or any other fruits in small doses - or 5 nuts - or 1 slice of Wasa Crispbread with light cheese - or cup of cereals with orange juice

LUNCH
EXAMPLES TO ALTERNATE: (Eat only menu: 1, 2, 7, 8, 9, 10 if you want to lose the weight fast) 1. Sushi menu (for two persons) at sushi restaurants: 6 or 9 pc Sashimi appetizer 2 Sushi rolls (avoid rolls with fried fish or mayo) - at Matsuri: chose Rainbow Roll and Banzai Roll - at Shibui: chose between Rainbow Roll, Pinky Roll, Dell Roll and Cuke Crab Roll - at Izakaya: chose California Roll and Tuna Tataki (instead of the second roll) 1 or 2 salads with Ginger Dressing Optional: 1 bowl of sushi rice 2. Sushi menu (for two persons) at sushi restaurants: 6 or 9 pc Sashimi appetizer 1 bowl of sushi rice 1 Kani-su (Cucumber roll with crabs) with side order of pickled ginger and Wasabi 1 Spinach (Oshitaki) 3. Sushi menu (for two persons) at Matsuri: 2 sushi rolls (Rainbow and Banzai) 1 Mister Bush (Tuna tartar with Wasabi sauce) or 1 Avocado salad 1 salad to share with Ginger dressing 3. Japanese menu (for one person) at Japanese restaurants: Salad with ginger dressing Grilled or saut fish or meat Plain white rice 12

5. Chicken menu (for one person) at Polo Tropical: chicken Plain white rice without beans Salsa - Mix salsa with the rice for better result 6. Meat menu (for one person): Grilled lamb chops (dont eat the fat), skirt steak, filet mignon or sirloin steak - 8 oz or less Grilled, steamed or boiled vegetables Optional: backed potato with scallions and without sour cream 7. Fish menu (for one person): Grilled, steamed or poached fish Grilled, steamed or boiled vegetables Optional: plain rice 8. Home menu 1 (for one person): Hot Dog (Recipe 3) 9. Home menu 2 (for one person): Scrambled Eggs or Omelet (Recipe 2) 10. Frozen meal menu (for one person) Lean Cuisine, or South Beach Diet or any other low fat meal with 300 or less calories

AFTERNOON SNACK
Around 4:00 PM eat something like: 5 nuts - or Fresh Berries Waffle Snack (Recipe 5) - or Mango Waffle Snack (Recipe 6) - or Fresh fruit - or Bologna Sandwich (Recipe 4) - or Hot Dog (Recipe 3)

DINER
Avoid dinner! If you cant, eat before 7:00 PM something like: Hot Dog (Recipe 3) - or Bologna Sandwich (Recipe 4) - or 1 or 2 slices Wasa Crispbread or light toast or light bread topped with: 1 slice of light cheese or turkey breast or pastrami and similar - or Salad (without or with turkey or chicken breast pieces) - or Grilled or boiled vegetables 13

- or Scrambled Eggs or Omelet (Recipe 2)

Once a week and only if you have been dieting for more than 1 week before 7:00 PM: Have a light diner with one glass of wine preferably red. Allowed: Appetizer: salad or steamed / grilled vegetables or ceviche, or fish / meat carpaccio Entre: grilled meat or grilled / poached fish Side dish: vegetables or plain rice or baked potato without sour cream, or boiled potatoes 1 slice of bread if you cant avoid it (Never mix meat and fish while having dinner or lunch! It blocks digestion.)

BEFORE GOING TO BED

Only if you didnt have a dinner: cup or better cup of cereals with skim milk and sweetener or honey - or cup or better cup of fat free plain yogurt with sweetener or with sugar free marmalade

RESTAURANTS RECOMMENDED WHILE ON DIET:

SUSHI: Matsuri: Shibui: Miyako: Izakaia: CHICKEN: Polo Tropical STEAK: Christys: Grazianos: Chispa: Palm: CEVICHE: Francesco: Coral Gables, Ponce de Leon, Phone: 305 4461400 Coral Gables, 394 Giralda Avenue, Phone: 305 774 3599 Kendall, 9227 SW 40th St., Phone: 305 225 0008 Coral Gables, 225 Altara Ave, Phone: 305 648 2600 Doral, 11500 NW 41st Street, Phone: 305 591 7166 North Miami, 9650 E. Bay Harbor Dr., Phone: 305 868 7256 Kendal, 5759 Bird Road, Phone: 305 663 1615 Kendal, 10141 SW 72nd St, Phone: 305 274 5578 Doral, 7902 NW 36th Street, Phone: 305 593 9910 Coral Gables, 159 Aragon Avenue, Phone: 305 445 2584

Coral Gables, 335 Alcazar Ave, Phone: 305 446 1600

RECIPES
1. FRESH BERRIES MARMELADE Blend in a food processor: - 2 cups fresh strawberries - or 1 cup fresh raspberries - 2 or more packets sweetener

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Keep in refrigerator if you dont eat it all the same day, but better is to eat it fresh. You can make also a sorbet with this mix if you have an ice cream machine. Variation for sorbet: add fat free yogurt and shredded coconut. Its delicious!

2. SCRAMBLED EGGS OR OMELET 1 serving: - 2 eggs - 1 or 2 table spoon finely chopped scallions - 1 or 2 table spoon finely chopped cilantro or Italian parsley - 1 tee spoon light olive oil or fat free spray - or 1 tee spoon Homel Real Bacon Pieces 50% less Fat - salt and pepper Blend the eggs, cilantro or parsley and salt. Warm the fat in a pan and add scallions. Cook just a little bit. Add the blend. Just before ready add the Bacon Pieces. Serve with 1 slice of light bread or light toast or 1-2 slices Wasa Crispbread. 3. HOT DOG 1 serving: - 1 link Oscar Mayer 98% Fat Free Wieners (from Publix) - 1 tee spoon mustard (Maille Dijon Originale or if you like it spicy Silver Spring Jalapeno Mustard from Publix) - 1 Chicago Roll from Publix - Optional: shredded sauerkraut 4. BOLOGNA SANDWICH 1 serving: - 1 Chicago Roll from Publix - 2 slices Oscar Mayer 98% Fat Free Bologna from Publix - optional: 1 tee spoon mustard (Maille Dijon Originale from Publix) 1/2 tee spoon light mayo or regular mayo mixed with a little water 5. FRESH BERRIES WAFFLE SNACK 1 Serving: - 1 fat free waffle topped with: - fresh berries marmalade (Recipe 1) - 2 or 3 table spoons Reddi Wip Fat Free Dairy Whipped Topping from Publix 6. MANGO WAFFLE SNACK 1 Serving: - 1 fat free waffle sprinkled with a little sweetener and salt topped with: - 1 slice Mango 6. MY SPICY SAUCE Blend in a food processor: - 6 to 9 pc fresh red or green (Serrano or Jalapeno) hot peppers - salt 15

- 2 or 3 table spoons vergine olive oil Fill in a glass, close and keep in refrigerator for about 1 week.

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