Poultry

Per 100 grams (3.5 ounces) of chicken meat

Poultry	Calories	Kilojoules	Protein (g)	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)
Chicken (roasting, meat and skin, roasted)	223	933	23.97	13.39	3.74	76
Chicken (roasting, light meat, meat only, roasted)	153	640	27.13	4.07	1.08	75
Chicken (broilers or fryers, breast, meat only, stewed)	151	632	28.98	3.03	0.85	77

Muffins

	Serving (per muffin)	Calories	Carbs (g)	Protein (g)	Fat (g)
Cake Muffin	Low Fat	120 (502 kj)	26	2	1
Cake Muffin	Medium	170 (711 kj)	24	0.5	8
Cake Muffin	Large	280 (1171 kj)	39	2	13
Cake Muffin	Extra Large	430 (1799 kj)	60	2.5	20
Cake Muffin	Jumbo	560 (2343 kj)	78	3.5	26
English Muffin		135 (565 kj)	24	6	1
Fruit Muffin		127 (531 kj)	22.4	6.4	1.7

Pizza

	Serving	Calories	Carbs (g)	Protein (g)	Fat (g)
Pizza - with Pepperoni	1 slice (71g)	181 (757 kj)	19.9	10.1	7
Pizza - with cheese	1 slice (63g)	140 (586 kj)	20.5	7.7	3.2
Pizza - with cheese, meat, and veges.	1 slice (79g)	184 (770 kj)	21.3	13	5.4

Vegetables

Vegetable	Serving	Calories	Kilojoules	Carbs (g)	Protein (g)	Fat (g)
Asparagus	raw, 4 medium spears, 2oz	11	48	2.2	1.3	0.1
Beans, Kidney	boiled, 1/2 cup, 3oz	108	451	19.4	7.2	0.4
Brocolli	1 cup chopped, 3oz	35	146	5.6	2.4	0.3
Cabbage	1 cup shredded, 5oz	41	172	9.8	2.1	0.1
Carrots	1 cup chopped	52	219	12.3	1.3	0.3
Cauliflower	1 cup chopped, 3.5oz	23	95	4.1	1.8	0.4
Celery	1 cup chopped, 3.5oz	14	58	3.6	0.7	0.2
Corn (kernels)	1/2 cup kernels, 3.5oz	354	1479	82.3	10.8	4.3
Corn on cob	1 large ear, 5.5oz	140	588	33.3	4.7	1.1
Cucumber	1/2 cup slices (with skin), 2oz	7	28	1.3	0.3	0.1
Lentils	1/2 cup boiled, 3.5oz	115	480	19.9	8.9	0.4
Lettuce (iceberg)	1 cup shredded, 1.9oz	8	35	1.7	0.5	0.1
Mushrooms	1/2 cup pieces, 2.5oz	20	83	3.8	1.4	0.4
Onion	1/2 cup chopped, 3oz	36	150	8.6	0.8	0.1
Peas	1/4 cup, 1.5oz	36	151	6.7	2.3	0.1
Peppers (bell or sweet)	1 cup sliced, 3.2oz	18	77	4.2	0.8	0.2
Potatoes	1 potato, baked with skin, 7oz	255	1065	58.1	7.0	0.4
Pumpkin	1/2 cup mashed, 4oz	23	95	5.6	0.8	0.1
Spinach	1/2 cup, 3oz	20	82	3.2	2.6	0.3
Sweet potato	1 cup, baked, with skin, 7oz	180	752	41.4	4.0	0.4
Tomato	1 tomato, raw, 2.2oz	11	47	2.4	0.6	0.1

Fruit

Fruit	Serving	Calories	Carbs (g)	Protein (g)	Fat (g)
Apple	raw, with skin, 100g = 1 small	52 (218 kj)	13.8	0.3	0.2
Apricot	raw, with skin, 100g = 3 apricots	48 (201 kj)	11.1	1.0	0.4
Avocado	raw, no skin, 100g	160 (670 kj)	8.5	2.0	14.7
Banana	1 medium	94 (393 kj)	21.7	1.1	0.3
Boysenberries	raw, 1 cup	75 (312 kj)	18.4	1.0	0.6
Blueberries	raw, 1 cup	81 (339 kj)	20.5	1.7	0.6
Dates	1 cup, pitted, chopped	490 (2047 kj)	130.8	3.6	0.7
Grapefruit	1 medium	82 (343 kj)	20.5	1.5	0.3
Grapes	1 cup, seedless, red or green	114 (475 kj)	28.3	1.0	1.0
Kiwi fruit	1 medium, 2.7oz, no skin	46 (194 kj)	11.2	0.8	0.3
Lemon	1 medium, 2oz	17 (70 kj)	5.4	0.6	0.2
Melon	Cantaloupe, 1 medium wedge, 2.4oz	24 (101 kj)	5.7	0.6	0.2
Nectarine	1 medium	67 (279 kj)	15.9	1.2	0.5
Oranges	1 large, 6.5oz	86 (361 kj)	21.5	1.7	0.2
Peaches	1 medium, 3.5oz	42 (176 kj)	10.8	0.7	0.0
Pear	1 medium, 5.8oz	98 (410 kj)	25.1	0.7	0.7
Pineapple	1 cup, diced, 5.5oz	76 (318 kj)	19.2	0.6	0.6
Plums	1 medium, 2.3oz	36 (152 kj)	8.6	0.5	0.4
Raspberries	1 cup, 4.3oz	60 (252 kj)	14.1	1.2	0.6
Strawberries	1 cup, halves, 5.4oz	46 (190 kj)	10.6	0.9	0.5
Watermelon	1 wedge, 10oz	92 (383 kj)	20.6	1.7	1.1

Avocado

Avocado has a high amount of monounsaturated fats which help blood lipid profile
Avocado aids insulin function
Avocado is excellent for weight loss and weight control

Many individuals are at first stunned when learning that one of the best foods for weight loss is avocado.

The prevailing understanding of avocado is full of fat and fat is bad.

The problem with the prevailing notion of avocado is that it is simply wrong. Avocado is one of your best foods for weight loss and one of our top weight loss fats.

Yes, avocado is full of fat - but it's full of good fat. Bad fat makes you fat; good fat keeps you from getting fat.

Avocado is high in monounsaturated fat. Research clearly indicates diets high in monounsaturated fat are more beneficial for weight control because monounsaturated fat exerts beneficial effects on how your body uses blood sugar.

Avocado possesses a double whammy when it comes to weight loss and blood sugar metabolism. Avocado contains a unique weight loss friendly carbohydrate called mannoheptulose.

Half an Avocado has 160 calories. so one avocado and two slices of wholegrain toast a day is plenty enough and will also result in speeding up your metabolism and help you lose fat, especially belly
fat!! (bonus)

Juice fast

Before starting the fast, attune your body by eating only raw fruit for 1-2 days. A fast for 3 days will give the body a basic cleansing.

A 10-day fast will bring relief from most complaints, but you can continue it for up to 3 weeks if necessary.

It is normal to keep working during a fast, but be careful not to over-reach yourself. You will need time for your assignments (see below), extra sleep and meditation. Winter is a time when the body stores rather than cleanses. Springtime and late summer are ideal for your annual body cleansing.

All fruit juices and vegetables have a cleansing effect due to their high content of minerals and vitamins and the absence of starches and toxins. Remember to drink as much water as you want.

While on a juice diet or a fast, relax and do a lot of deep breathing. Deep breathing helps not only to oxygenate the blood, but also to relax the abdominal muscles. Abdominal massages and foot reflex massages for the lungs and colon are also very beneficial during fasting

If you find your mouth becomes murky and the tongue coated, take some raw lemon juice, place it in an eggcup with approximately 2 teaspoons of warm water and immerse your tongue in the solution for a few seconds. Then scrape the tongue with a spoon. Gargle with the remainder of the solution and spit it out.

Do not chew gum: your body will receive a signal to produce digestive enzymes and will become confused when no food arrives.

it is also important to sip fluids slowly rather than gulping them down. juices and broths should be sipped only. Eat the fluids and drink the solids!

Assignments

1. During the fast, take a long walk of some 3 or 4km.
2. In the morning use a dry brush to stimulate the skin and increase the circulation, always remembering to brush towards the heart.
3. Take a lukewarm bath at night to induce sound sleep