The 8-Hour Diet (41 page)

Dinner

in daily schedule,
53

recipes,
149–65

Disordered eating,
62

Dopamine,
190

E
ating

timing of,
12–13
,
17–18
,
20–21
,
56–57
,
110–11
(
see also
Intermittent fasting)

variety in,
74

Eating disorders,
62

Eat This, Not That! xvii,
69

Eggs

Breakfast Burritos,
128

as Fat Buster,
77
,
80

Frittata with Arugula and Pepper,
130

Huevos Rancheros,
125

Smoky Deviled Eggs,
171

Spinach and Ham Quiche,
134

Sunrise Sandwich,
124

Waffles with Ham & Eggs,
126

8-Hour Diet

benefits,
9–11
,
23
,
27
,
29–31

cheat plan,
108–17

common questions,
56–63

eating plan,
xxi
,
100–103

flexibility of,
56–57
,
63

7-Day Meal Plan,
103

8-Hour Powerfoods

benefits,
11
,
71–76

Fat Busters,
77–86

Health Boosters,
87–95

8-Minute Workouts.
See also
Maximum Fitness Plan

one-exercise routines,
197–201

two-exercise routines,
202–7

combined exercise intervals,
208–19

Hold it! Workouts,
220–25

exercise descriptions

Alternating Lateral Lunge,
206
,
206

Alternating Reverse Lunge,
202
,
202

Bent-Knee Pushup Hold,
221
,
221

Body-Weight Power Squat,
204
,
204

Body-Weight Rotational Squat,
211
,
211

Bucking Hop,
205
,
205

Burpees,
200–201
,
200–201

Drop Squat,
218
,
218

Duck Walk,
213
,
213

Elevated Hip Extension,
224
,
224

Ground Zero Jump,
214
,
214

Hip Extension,
209
,
209

Hip-Hinge Plus Y,
223
,
223

Judo Pushup,
212
,
212

Mountain Climber,
203
,
203

Plank to Rockback,
215
,
215

Plank Walkups,
216
,
216

Prisoner Squat,
220
,
220

Pushup Hold with Knee-Elbow Touch,
207
,
207

Pushup with Leg Lift,
210
,
210

Running in Place,
199
,
199

Running Outside,
198
,
198

Side Plank,
225
,
225

Single-Leg Squat,
222
,
222

Skater Hop,
217
,
217

Triceps Pushup,
219
,
219

T-Rotation,
208
,
208

Endorphins,
112–13

Exercise.
See also
8-Minute Workouts

appetite effects,
182–83

as craving distraction,
112–13
,
183
,
184
,
191

in human evolution,
37–39

stretching,
184

timing of,
25–26
,
52

weight loss and,
10
,
228–29

F
asting.
See
Intermittent fasting

Fat.
See
Body fat; Dietary fat

Fat Busters,
11
,
77–86

Fiber,
84–86
,
87–91
,
93–95

Fish/shellfish

Avocado Tuna Salad,
137

Cornmeal Catfish,
153

as Fat Buster,
77

Grilled Fish Tacos,
150

Halibut in a Bag,
154

Honey-Mustard Salmon,
152

Pesto Tuna Melt,
143–44

Poor Man’s Lobster Roll,
139

Shrimp Scampi,
162

Smoked Salmon Sandwich,
131

Tuna Salad adaptations,
144

Flavonoids,
87–88
,
90

Flaxseed, ground,
82
,
95

Folate,
90
,
91

Food

addiction to,
18

choices regarding,
69

human evolution and,
37–39

Food-restrictive diets,
xii
,
98

Free radicals,
4
,
6
,
41

Fruit.
See also specific types

compote from,
133

as Health Booster,
88–89

with oatmeal,
129

selecting,
92

in smoothies,
121–23

variety in,
74

G
alanin,
51

Ghrelin,
25
,
47
,
50
,
61

Glucose levels,
23
,
27
,
42–43

Glutathione,
83

Glycogen,
7
,
9
,
10–11
,
195

Goals,
177
,
180

Gratitude,
187

Grazing, pitfalls of,
12–13

H
abits,
25
,
53
,
99
,
180

Hands, activities for,
183
,
187

HDL cholesterol,
30

Health Boosters,
11
,
87–95

Heart disease,
7
,
29–30
,
42
,
46
,
66
,
76

Hobbies,
184
,
187

Hormones

appetite role,
25
,
47
,
50
,
61
,
80
,
115

circadian rhythms and,
49–53

human grown hormone,
13
,
60

Hunger.
See also
Appetite

exercise effects on,
112–13

fat storage and,
61

vs. thirst,
51
,
58
,
176
,
181

Huntington’s disease,
45

Hypothalamus,
109

I
ce, chewing on,
185

Immune system,
25
,
68
,
76

Inactivity,
16
,
183
,
184
,
185

Indulgences, planned,
115–16

Inflammation,
30
,
45

Insulin levels,
23
,
27
,
42–43
,
67
,
89

Intermittent fasting.
See also
8-Hour Diet

benefits,
21
,
29–31
,
41
,
108
,
115
,
174–75

defined,
62

vs. deprivation,
61

effects of,
13
,
36
,
39
,
43–48
,
60–61

exercise and,
228–29

timing of fasting periods,
56–57
,
59

J
ournals,
177
,
179

Junk food,
16

L
egumes,
84–86

Lemon water,
191

Leptin,
25
,
47
,
50
,
61
,
80
,
115

Life span,
39

Lifestyle, healthy,
99

Light sources,
17
,
49
,
50
,
53
,
185
,
188

Lunch

in daily schedule,
51–52

recipes,
133–49

Lutein,
90–91

Lycopene,
89

M
agnesium,
81

Mangoes

Chili-Mango Chicken,
159

Mango Salsa,
150

Orange Crush Smoothie,
122

Maximum Fitness Plan

overview,
230–31

exercise descriptions

Bear Crawl,
244–45
,
245

Blast-Off Push-Ups,
238–39
,
239

Claymaker/Predator Jack,
242–43
,
243

Crab Walk,
252–53
,
253

Ground Zero Jump,
236–37
,
237

Isometric Towel Row,
256–57
,
257

Low Box Burpee,
260–61
,
261

Low Box Runner,
258–59
,
259

Monkey Lunge,
234–35
,
235

In and Out Squat,
240–41
,
241

Power Step-Up,
248–49
,
249

Sit-Through/Kick Through,
246–47
,
247

Skater Jump,
250–51
,
251

Spider Lunge,
232–33
,
233

Squat-and-Lunge Walk,
254–55
,
255

Mayonnaise

alternatives to,
143
,
149

Chipotle mayonnaise,
147

Horseradish Mayo,
141

Meal planning,
xxi
,
51–53
,
103
.
See also
Eating, timing of

Meat, lean, as Fat Buster,
77–80
.
See also specific meats

Meditation,
179
,
186

Melatonin,
24–25
,
53

Memory,
47

Metabolic syndrome,
6

Metabolic waste,
4
,
6
,
19
,
41

Metabolism,
3–4
,
6–7
,
10–11
,
23
,
60–61
,
194

Mindfulness,
34
,
174–75
,
179
,
188

Mitochondria,
3–4
,
6–7
,
24

Monounsaturated fat,
81
,
86

Mouse studies,
18
,
18

Mouth, freshening of,
186

Muscles

building of,
75
,
83
(
see also
Exercise)

intermittent fasting effects,
60

metabolism and,
194

Mushrooms

Asian Chicken Packet,
160

Hoisin Beef Kebab,
157

Seared Sirloin,
156

N
apping,
52
,
183

Neurodegenerative diseases,
6
,
39–40
,
42

Neuron growth,
44
,
47

Neuroplasticity,
46–47

Neurotropic factors,
40

New Abs Diet, adaptation of,
68–69

Nighttime lighting,
17
,
49
,
53

Nuts

as Fat Busters,
80–82

Spice Roasted Nuts,
170

O
atmeal

as Health Booster,
94

Oatmeal with Peanut Butter and Banana,
129

Omega-3 fatty acids,
80

Oranges

as Health Booster,
88–89

Orange Crush Smoothie,
122

P
aleo Diet, adaptation of,
66–67

Pancakes

Blueberry Pancakes,
132

Papaya

Papaya Berry Smoothie,
122

Parkinson’s disease,
45

Pasta dishes

Loaded Alfredo with Chicken and Vegetables,
151

Sesame Noodles with Chicken and Peanuts,
146

Peaches

Grilled Peaches,
155

selecting,
92

Peanuts/peanut butter

as Fat Buster,
84

Five-Spice Peanuts,
170

Oatmeal with Peanut Butter and Banana,
129

Sesame Noodles with Chicken and Peanuts,
146

Pectin,
89

Peppers

Frittata with Arugula and Pepper,
130