I have been losing weight for 7 months now and have lost 35lbs. Coincidentally Oprah had a show today about controlling your diet and I usually find her uninteresting but this show was really good. Mostly because it was all about these two Deititions who are from the Discovery Channel. So here are the cliffnotes of the episode. I'm posting this for my own sake to remember all the notes the Doctors gave and for anyone who missed the show.

Food Hall of Shame

1. Sugar

When you eat or drink sugar, Dr. Oz says the sudden energy surge your body experiences is followed by an insulin surge that rapidly drops the blood sugar level—so two hours later, you feel famished and tired. To keep an even keel, Dr. Oz says to replace simple carbohydrates with complex ones so the absorption is more controlled and you experience long-term satiety. "Sugar is supposed to be eaten, of course," says Dr. Oz, "but it should come together with fat or some element like fiber—as you would find in fruit—so you can absorb it a bit more slowly."
2. High fructose corn syrup

Although they taste sweet, Dr. Oz says food products that contain high fructose corn syrup should be avoided. Dr. Oz says the body processes the sugar in high-fructose corn syrup differently than it does old-fashioned cane or beet sugar, which in turn alters your body's natural ability to regulate appetite. "It blocks the ability of a chemical called leptin, which is the way your fat tells your brain it's there," says Dr. Oz. "It's not so much the 150 calories in the soda pop—it's the fact at that same meal you will normally consume an extra hundred calories of food than you would have.
3. Enriched wheat flour (white flour)

Contrary to what its name suggests, Dr. Oz says enriched flour is actually poor in nutrition because most of the grain's nutrients are destroyed in the refining process. "The reason they enrich it is because they already stripped out anything that was worth a darn in it, and they add a little bit back so it doesn't look so bad," says Dr. Oz.
Instead, he says to look for whole grains and whole grain flours. "It has its kernels, it has its B vitamins—all the things you want to be in there," says Dr. Oz.
4. Saturated fat

Found mainly in animal products, Dr. Oz says to avoid saturated fats that are solid at room temperature, like lard. "You can actually use this kind of material for furniture polish—lots of fun things—but don't put it in you," he says.
5. Hydrogenated oil

To increase their shelf life, Dr. Oz says certain oils are hydrogenated. This process turns the oil into a solid at room temperature, but it also makes the oil unhealthy. "This stuff is great because it doesn't go bad, but it's very bad for you," says Dr. Oz. Avoid food products that contain hydrogenated oil, often labeled as "trans fats."

Food Hall of Fame!!!!!

1. Healthy oils

Dr. Oz says there are many healthy oils, such as olive oil, sesame seed oil, flaxseed oil, grape seed oil and canola oil. To maximize their health benefits, Dr. Oz says good oils need to be used properly. "Keep it in a dark bottle or in your refrigerator—that's how to keep it healthy so it doesn't go rancid," says Dr. Oz. "Healthy oils are delicate, you have to treat them delicately."
Dr. Oz also says overheating good oils during cooking can damage them. "Don't cook the oil, cook the food," says Dr. Oz, "which means put a tiny bit of oil in the pan, put the food in the oil and then put the food with the oil on it in the pan—that way the oil is preserved. It doesn't heat up and it doesn't get damaged by the heat."
2. Garlic

Dr. Oz says garlic is great for our bodies. "It actually helps the bacteria in your intestines and it also relaxes the arteries and it has a benefit with cancer," says Dr. Oz. "It's a great thing to add to your diet. It's present in a lot of cultures—we've forgotten it in America."
Salad dressing made with fresh garlic, lemon and olive oil is one of Oprah's favorites. "It's a perfect dressing," says Dr. Oz. "It's the best way to have olive oil because you haven't heated it and you haven't damaged it."
3. Tomato sauce

Dr. Oz recommends eating 10 tablespoons of tomato sauce per week. "Inside the tomato is a chemical called lycopene," says Dr. Oz. "This chemical has a wonderful effect—it's an antioxidant."
Dr. Oz says there are added benefits from eating tomato sauce or paste as opposed to plain tomatoes. "A raw tomato is fine, too, but if you get a little fat with it—either with some nuts or a little olive oil and dressing—then it's perfect," says Dr. Oz. "It helps you absorb it better into your intestinal system."
4. Spinach

Jam-packed with nutrients, Dr. Oz says spinach is out-of-sight. "This is the best thing for your eyes," he says. "It's better than carrots, and a lot of macular degeneration—which is a tragic ailment that affects vision—can actually be avoided by eating these kinds of foods that are rich in carotenoids and also have folic acids and a lot of other benefits." Sauté spinach with a little garlic and olive oil for a perfect side dish.
5. Raw nuts

To maximize the benefits of the healthy oils found in nuts such as almonds, hazelnuts or walnuts, Dr. Oz says they should be eaten raw and stored in the refrigerator. "When you roast a nut, the healthy oils that are in there become damaged," Dr. Oz says. "The oils aren't supposed to be heated and damaged—they're supposed to be taken in their natural form."
6. Pomegranates

Dr. Oz says research on the health benefits of pomegranates has shown promising results. "We've done studies on them showing how they actually can change the way your arteries age—it's a very potent antioxidant," says Dr. Oz. "It also probably affects cancer rates, especially prostate cancer, but those studies haven't been finished yet."
Not only do pomegranates have extraordinary health benefits—they taste good, too. "It's a little sweet for me so I mix it with water, but pomegranates or their juice are worth trying out," Dr. Oz says.

Meet Jillian

Jillian was once a popular cheerleader, star athlete and sorority sister. In college, she started drinking and began to put on weight. After her marriage, her weight continued to climb. When she was pregnant, Jillian put on 75 pounds and tipped the scale at more than 200 pounds. Now, nine years after her son was born, Jillian admits to being 50 pounds overweight.

Jillian says a typical day includes eating a grilled Reuben sandwich with french fries for breakfast, pizza for lunch, and red meat for dinner. She also says she snacks all day long. "You know the bags you buy for Halloween? I can eat that in a day," Jillian says.

By her own admission, Jillian drinks an astonishing 300 ounces of diet soda a day. That's four six packs!

Her problems extend far beyond just looking bad. Jillian says she has so little energy she rarely does much of anything. She goes to a drive-thru bank and dry-cleaner, and has even rigged up a way to drag her trash cans to the curb in her SUV rather than walking. Jillian says she has trouble staying awake, and often sleeps for 18 hours a day. "It's called hibernation," Dr Oz says.

Jillian says her life is out of control and she's ready for a serious lifestyle change. "I feel like I'm just watching life go by instead of participating in it," she says.

To help her turn her life around, Dr. Oz and Dr. Roizen make a surprise visit to Jillian's house. To find out exactly what Jillian is putting in her body, the "You Docs" perform a surprise inspection of the food in her kitchen.

Dr. Oz and Dr. Roizen separate the food in Jillian's kitchen into two piles—food that's good for you and food that's

The first items were all of Jillian's drinks, including soda and bottled iced tea. They're both just sugar and water, so they go on "the bad table." "If one of the first four or five ingredients is high fructose corn syrup—that's another word for sugar, and it's another word for aging your arteries and your immune system," Dr. Roizen says.

Anything made with enriched flour is also on "the bad table." Seemingly healthy items like apple juice and yogurt often have additional sugar and salt.

Find out more about sugar, corn syrup, enriched flour and other items in the Food Hall of Shame.

Another ingredient to avoid is trans fat. These fats, which Dr. Oz says were originally invented as a substitute for candle wax, "stick together and they become solid at room temperature," Dr. Oz says. "There is no good oil that is solid at room temperature."

How do you know if a food has trans fat? In 2005 the U.S. government began requiring companies to list trans fat in nutritional information—so check your labels.

Having survived Dr. Oz and Dr. Roizen's surprise house call, Jillian had a complete physical exam at Dr. Roizen's center at Northwestern Memorial Hospital in Chicago. She underwent a stress test and met with a dermatologist and an allergy specialist.

When Jillian gets her test results, she's shocked. "Your calendar age is 42.6, as you know," Dr. Roizen says. "But your Real Age is 56."

What's your Real Age? Take this test to find out.
http://www2.oprah.com/health/lifestages/realage/health_real_main.jhtml

"When he said I was 56, that was harsh," Jillian says. "It's like someone walking up to you and asking you when the baby's due and you're not pregnant."

Now that Jillian knows just how bad her health is, Dr. Oz and Dr. Roizen are ready to start her on the "90-day Live Longer, Feel Younger Plan".

First up for Jillian is a yoga lesson from Dr. Oz. "The key to yoga is a deep breath," he says. According to Dr. Oz, yoga helps improve strength and flexibility and can also help control blood pressure, and regulate breathing and heart rate.

Regular movement is crucial, so Jillian must ensure she walks for at least 30 minutes every day. "No matter what," Dr. Roizen says. "There's a hurricane? You walk 30 minutes a day. Earthquake—30 minutes a day. Tornado—30 minutes a day. Snowstorm—30 minutes a day."

Jillian meets with a personal trainer who helps her with stretching, weight lifting and crunches.

She even gets a lesson in healthy cooking because, as Dr. Roizen says, "food is medicine." First Dr. Roizen teaches her a recipe for whole-wheat pizza dough with tomato paste, which can help dramatically reduce cancer risk. The next recipe he shows Jillian is for salmon, which he says is rich in omega-3 fatty acids that can stabilize your heartbeat, lower blood pressure and help you to live longer. "I can't believe I like salmon," she says.

After 90 days on Dr. Oz and Dr. Roizen's plan, Jillian has lost 43 pounds! "That walk out here felt so much better than every Reuben I have ever eaten," Jillian says.

"I feel so much lighter and I feel so much healthier and I have ambition!" she says.

90 day plan

The "YOU Docs"—Dr. Mehmet Oz and Dr. Michael Roizen—say we're the fattest country in the world because of unhealthy diets and sedentary lifestyles. It doesn't have to be that way, though. They say you can get your health back on track in a mere 90 days with their lifestyle suggestions.

Yoga
According to Dr. Oz, yoga helps improve strength and flexibility and can also help control blood pressure and regulate breathing and heart rate.
Walk Every Day
Dr. Roizen says you absolutely must walk at least 30 minutes every day. "There's a hurricane? You walk 30 minutes a day," he says. "Earthquake—30 minutes a day. Tornado—30 minutes a day. Snowstorm—30 minutes a day."
Diet
As Dr. Roizen says, "food is medicine." For example, a recipe for whole wheat pizza dough with tomato paste can help dramatically reduce your risk of cancer. Dr. Oz also says that salmon is rich in omega-3 fatty acids that can stabilize your heartbeat, lower blood pressure and help you to live longer.
Exercise and Weight Training
Stretching, weight-lifting and crunches should all be incorporated into your fitness routine. "A lot of folks think about how fast they run, but you've got to stay limber," Dr. Oz says. "You've got to do some weight training."

According to Dr. Oz, the average 30-year-old woman should be able to do 45 bent-leg push-ups (and five fewer every following decade of her life), and the average 30-year-old man should be able to do 35 regular pushups (and five fewer every following decade of his life). "Those should be national benchmarks," Dr. Oz says.

I just pasted all this for my own memory and I hope it helps anyone out there wanting to be healthy.

--Sue