News & tips on health, fitness and nutrition

Monday, May 10, 2010

The O2 Diet

The O2 Diet is a high-antioxidant based program created to empower you to put the best, most nutrient-dense foods in your body. When you focus on what you can eat, not on what you can't eat, you are more motivated to eat well, your energy goes up, your skin looks better -- and a byproduct of all of this is weight loss.

Antioxidants fight free radicals, a.k.a. the "bad guys" linked to heart disease, cancer, neuronal degeneration and aging (wrinkles!). Free radicals arise in our bodies as a natural part of aging, from the environment we live in to stress. This is why it is so important to focus on putting high antioxidant foods in our bodies to mop up free radicals!

On the O2 Diet, you will get 30,000 ORAC points a day. ORAC is a scale, which essentially measures a food's antioxidant power. This may sound like a lot, but consider that a cup of green tea has 3,000 and a cup of blueberries 9,700. Aside from eating five times per day from a wide variety of nutrient-dense, delicious foods, you'll drink eight glasses of water each day with an ounce of lemon juice, two cups of green tea and you can feel free to add a green salad to any dinner.

Week 1
Monday
Breakfast:
Blackberry-Pecan Parfait
Combine one cup of blackberries with three-quarter cup fat-free plain Greek yogurt and eight pecan halves; sprinkle with a half teaspoon cinnamon.
Total ORAC points = 13,700

Snack:
Combine two teaspoons olive oil with two tablespoons lemon juice, drizzle on top of one steamed artichoke.
One cup green tea
Total ORAC points = 11,600

Lunch:
Quick Cobb Salad
Total ORAC points = 3,200

Snack:
Half a peach, spread with one ounce fat-free ricotta cheese and sprinkled with a quarter teaspoon cinnamon
One cup green tea
Total ORAC points = 7,100

Dinner:
Grilled Basil Chicken with Cheesy Asparagus
Steam one cup of asparagus. Grill four ounces of chicken breast. Add two tablespoons Parmesan cheese on top of the asparagus and season chicken with one teaspoon basil.
Total ORAC points = 3,500

Eight cups of lemon water with one ounce of lemon juice per cup.
Total ORAC points = 3,200

ORAC point total for Monday: 42,300

Tuesday
Breakfast:
Creamy Avocado Toast
Toast one slice whole grain bread. Mix half cup fat-free cottage cheese with quarter teaspoon black pepper. Spread on toast and top with quarter slice avocado.
Total ORAC points = 1,400

Snack:
One cup sliced red bell peppers with eight pecans
One cup green tea
Total ORAC points = 6,700

Lunch:
One cup lentil soup
Mixed green salad with a quarter cup chopped cucumbers, quarter cup tomatoes and one tablespoon sunflower seeds. Dress salad with two teaspoons olive oil and lemon, pepper to taste.
Total ORAC points = 15,800

Snack:
One cup edamame with quarter teaspoon black pepper and sea salt to taste
One cup green tea
Total ORAC points = 10,300

Dinner:
Grilled Salmon with Steamed Green Beans
Steam one cup green beans. Grill four ounces salmon. Add 10 chopped almonds to green beans, and season salmon with two sprigs dill.
Total ORAC points = 1,340

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

ORAC point total for Tuesday: 38,740

Wednesday
Breakfast:
Salmon and Feta Omelet with Asparagus
Total ORAC points = 8, 500

Snack:
One cup red and yellow peppers with half cup of salsa. Serve with seven walnuts.
One cup green tea
Total ORAC points = 7,400

Lunch:
Lemon Tuna Salad
Combine one cup chopped romaine lettuce, one chopped plum tomato, quarter cup sliced carrots, 10 strips yellow bell peppers and half cup artichoke hearts. Add four ounces canned tuna. Mix and top with eighteen pistachios. Drizzle salad with one ounce lemon juice and one teaspoon black pepper.
Total ORAC points = 11,400

Snack:
Three-quarter cup of cherries and 10 almonds
One cup green tea
Total ORAC points = 7,000

Dinner:
Spicy Sea Scallops with Steamed Spinach
Steam one cup spinach. Grill four ounces scallops with two teaspoons olive oil. Add one teaspoon chili powder to scallops. Serve with half medium baked sweet potato.
Total ORAC points = 4,400

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

ORAC point total for Wednesday: 41,900

Thursday
Breakfast:
Cinnamon-Broiled Grapefruit
Broil half sectioned grapefruit topped with half teaspoon cinnamon. Serve with three quarter cup non-fat Greek yogurt with two tablespoons ground flaxseed.
Total ORAC points = 5,400

Snack:
Halve and scoop out one Kirby cucumber. Fill with a third of a cup of halved grape tomatoes and one tablespoon chopped red onion tossed with two teaspoon extra virgin olive oil and red wine vinegar to taste.
One cup green tea
Total ORAC points = 5,100

Lunch:
Grilled Chicken with Tomato-Mozzarella Salad
Serve three sliced tomatoes with four ounces grilled chicken. Top tomatoes with one ounce shredded part-skim mozzarella, one teaspoon basil and balsamic vinegar to taste.
Total ORAC points = 1,400

Snack:
One cup blueberries and eight hazelnuts
One cup green tea
Total ORAC points = 13,700

Dinner:
Grilled Rosemary Chicken Salad with Steamed Asparagus
Broil one cup of asparagus. Combine a third of a cup chickpeas, one cup chopped romaine lettuce, half cup sliced beets, half cup sliced carrots, half cup chopped celery, quarter cup sliced cucumber and one cup chopped water chestnuts. Grill four ounces skinless chicken seasoned with one teaspoon rosemary. Add warm sliced chicken to salad. Dress the salad with two teaspoons olive oil and balsamic vinegar to taste.
Total ORAC points = 4,714

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC point for Thursday: 33, 514

Friday
Breakfast:
Cinnamon Oat-Bran Crunch
Combine three-quarter cup oat bran flakes with one cup fat-free milk, two tablespoons ground flaxseed and half teaspoon cinnamon.
Total ORAC points = 4,300

Snack:
Endive dipped into quarter cup salsa mixed with two tablespoons chopped avocado
One cup green tea
Total ORAC points = 5,200

Lunch:
Spinach Tofu Feta Salad with Lemon Dressing
One and a half cups baby spinach salad mixed with three plum tomatoes sliced and quarter cup chopped red onions. Add four ounces firm tofu (cubed or sliced) and one ounce reduced-fat feta cheese crumbled. Dress with one tablespoon lemon juice and salt and pepper to taste.
Total ORAC points = 3,900

Snack:
One sliced pear and eight walnuts. Top pear with quarter teaspoon cinnamon.
One cup green tea
Total ORAC points = 10,900

Dinner:
Flank Steak with Chimichurri Sauce and Mashed Cauliflower
Total ORAC points = 1,900

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points for Friday: 29,400

Saturday
Breakfast:
Spinach and Mushroom Omelet
Mix three egg whites/one yolk omelet. Add one teaspoon basil. Cook in non-stick pan until edges cooked. At same time add quarter cup spinach and quarter cup sliced mushrooms. Flip omelet. Serve with half cup fat-free cottage cheese in omelet and sliced peach.
Total ORAC points = 1,250

Snack:
Carrot sticks and two teaspoons natural peanut butter and sprinkled with cinnamon.
One cup green tea.
Total ORAC points = 6,000

Lunch:
Grilled Basil Turkey Burger with Broiled Brussels Sprouts
Broil one cup Brussels sprouts with two teaspoons olive oil. Grill four ounces white meat turkey burger seasoned with half teaspoon black pepper and half teaspoon basil.
Total ORAC points = 2,610

Snack:
Beet and carrot chips
Slice one medium beet and two large carrots. Place veggies on a baking sheet. Brush with two teaspoons olive oil and sprinkle with sea salt. Bake eight to 12 minutes at 350 degrees, or to desired crispness.
One cup green tea
Total ORAC points = 12,400

Dinner:
Sage-Roasted Pork with Sautéed Kale
Sauté two cups of kale with two teaspoons olive oil. Roast four ounces pork tenderloin. Season pork with two teaspoons fresh sage. Serve with third cup wild rice.
Total ORAC points = 4,140

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points on Saturday: 29,600

Sunday
Breakfast:
Caramelized Pear and Pecan French Toast
Total ORAC points = 4,600

Snack:
Dip carrots into two teaspoons almond butter mixed with quarter teaspoon cinnamon.
One cup green tea.
Total ORAC points = 6,000

Lunch:
Opened-faced Chicken Sandwich
Top one slice pumpernickel bread with four ounces rosemary grilled chicken breast, quarter cup sliced roasted red pepper and quarter cup chopped avocado.
Total ORAC points = 2,300

Snack:
Two tablespoons dried cranberries mixed with eight pecan halves.
One cup green tea
Total ORAC points = 6,600

Dinner:
Lemon-Garlic Chicken Sausage with Steamed Artichoke
Steam one artichoke. Grill four ounces of chicken sausage. Mix two teaspoon olive oil, one tablespoon lemon juice and one teaspoon garlic powder to dip artichoke.
Total ORAC points = 9,000

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points on Sunday: 31,700

Week 2
Monday
Breakfast:
Cinnamon-Peanut Butter Toast
Toast one slice oat nut bread spread two teaspoons natural peanut butter and sprinkle half teaspoon cinnamon. Serve with one cup fat-free milk.
Total ORAC points = 4,400

Snack:
Veggie Crunch
Combine chopped carrots, sliced radish, red and yellow bell peppers and chopped cucumber (one cup total). Dress with two teaspoons walnut oil and fig vinegar to taste.
One cup green tea
Total ORAC points = 5,600

Lunch:
Plum and Pecan Spinach Salad with Pomegranate Dressing
Total ORAC points = 11,000

Snack:
Serve three cups air-popped popcorn with half teaspoon chili powder and sea salt to taste.
One cup green tea
Total ORAC points = 4,000

Dinner:
Broiled Tilapia with Lemon Broccoli
Steam one cup of broccoli. Season broccoli with one ounce lemon juice and pinch of sea salt. Mix half cup chopped tomato, quarter cup chopped avocado, quarter cup chopped red onion. Serve on side. Grill four ounces of scallops seasoned with half teaspoon cumin and pepper to taste.
Total ORAC points = 3,700

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points for Monday: 31,900

Tuesday
Breakfast:
Spicy Scrambled Eggs
Toast one slice pumpernickel bread and serve with scramble of three whites and one yolk. Sprinkle half teaspoon paprika on top of eggs. Serve with one Stonyfield Farm Light Smoothie.
Total ORAC points = 700

Snack:
One sliced Granny Smith apple with half teaspoon cinnamon
One cup green tea
Total ORAC points = 5,200

Lunch:
Black Bean Soup with Broccoli Rabe
Sauté one bunch of broccoli rabe with two teaspoons olive oil. Serve one cup black bean soup seasoned with garlic and onion powder to taste.
Total ORAC points = 22,650

Snack:
One cup blackberries and 18 pistachios
One cup green tea
Total ORAC points = 11,700

Dinner:
Red Pepper Grilled Shrimp
Steam one cup of broccoli and add two teaspoons olive oil. Grill four ounces of shrimp seasoned with one teaspoon garlic and red pepper flakes to taste.
Total ORAC points = 1,500

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points on Tuesday: 44,950

Wednesday
Breakfast:
Cinnamon Flaxseed Oatmeal
Half cup cooked oatmeal prepped with half cup fat-free milk. Add two tablespoons ground flaxseed, half teaspoon cinnamon and one chopped fig.
Total ORAC points = 5,450

Snack:
Serve half medium baked sweet potato, with skin, along with half teaspoon cinnamon.
One cup green tea
Total ORAC points = 7,700

Lunch:
Black-Eyed Pea Salad with Pesto
Total ORAC points = 9,900

Snack:
Mix half cup fat-free plain yogurt with half ounce dark chocolate and quarter cup raspberries.
One cup green tea
Total ORAC points = 8,000

Dinner:
Grilled Turkey Burger with Spinach Walnut Salad
Combine one cup raw spinach and quarter cup red onions. Grill a white meat turkey burger seasoned with half teaspoon garlic powder and half teaspoon onion powder. Add seven walnut halves to salad and dress with raspberry vinegar to taste.
Total ORAC points = 2,950

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points on Wednesday: 37,200

Thursday
Breakfast:
Cantaloupe, Cottage Cheese and Cinnamon Salad
Combine one cup cantaloupe with half cup fat-free plain cottage cheese. Add 10 almonds and half teaspoon cinnamon.
Total ORAC points = 4,500

Snack:
Spread two teaspoon almond butter combined with quarter teaspoon cinnamon on two stalks of celery.
One cup green tea
Total ORAC points = 5,650

Lunch:
Lemon Salmon Salad
Combine one cup chopped romaine lettuce, one chopped plum tomato, quarter cup sliced carrots, 10 strips yellow bell peppers and half cup artichoke hearts. Add four ounces canned salmon. Mix and top with 18 pistachios. Drizzle salad with one ounce lemon juice and one teaspoon black pepper.
Total ORAC points = 11,400

Snack:
Dip two part-skim mozzarella cheese sticks into quarter cup marinara sauce seasoned with quarter teaspoon oregano.
One cup green tea
Total ORAC points = 4,300

Dinner:
Grilled Red Pepper Chicken
Steam one cup mixed broccoli and cauliflower and add two teaspoons olive oil. Grill four ounces chicken breast seasoned with one teaspoon garlic and red pepper flakes to taste.
Total ORAC points = 1,500

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points on Thursday: 30,575

Friday
Breakfast:
Chocolate-Cherry Buttermilk Scones
Total ORAC points = 1,400

Snack:
One cup raw green beans and 18 pistachios
One cup green tea
Total ORAC points = 4,800

Lunch:
Grilled Chicken and Guacamole Salad
Serve one cup chopped arugula salad with quarter cup grape tomatoes, quarter cup chopped carrots and half cup of salsa. Add four ounces grilled chicken and two tablespoons guacamole. Dress the salad with parsley, squeeze of lime, black pepper and sea salt, all to taste.
Total ORAC points = 3,350

Snack:
Green tea latte. Half cup steamed soy milk with one cup green tea topped with quarter teaspoon cinnamon.
One cup blackberries
Total ORAC points = 4,700

Dinner:
Dijon Salmon and Brussel Sprouts
Broil one cup brussel sprouts sprayed with olive oil (five sprays). Broil four ounces salmon topped with one teaspoon Dijon mustard and one teaspoon soy sauce. Serve with one-third cup black eyed peas mixed with one teaspoon lemon juice, one teaspoon chopped parsley and sea salt to taste.
One glass red wine
Total ORAC points= 15,380

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points= 3,200

Total ORAC points for Friday= 40,530

Saturday
Breakfast:
Cinnamon Blackberry Smoothie
Blend one cup frozen blackberries, one cup fat-free milk, two tablespoons ground flaxseed, quarter cup ice and one teaspoon cinnamon.
Total ORAC points = 13,200

Snack:
Spread two tablespoons hummus mixed with quarter teaspoon paprika onto two stalks of celery.
One cup green tea
Total ORAC points = 3,800

Lunch:
Cumin Lentil Soup with Guacamole Crudités
One cup red and yellow peppers, carrots and zucchini crudités.
One cup lentil soup. Three tablespoons guacamole as a dip for crudite. Sprinkle half teaspoon of cumin on soup.
Total ORAC points = 20,800

Snack:
Three-quarter cup fat-free plain yogurt mixed with half cup canned pumpkin puree with half teaspoon cinnamon.
Total ORAC points = 3,800

Dinner:
Sage-Roasted Pork with Sautéed Kale
Sauté two cups of kale with two teaspoons olive oil. Roast four ounce pork tenderloin. Season pork with two teaspoons fresh sage.
Total ORAC points = 4,140

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points on Saturday: 48,940

Sunday
Breakfast:
Cinnamon Peanut Butter Toast
Toast one slice of oat nut bread. Serve with one cup of fat-free milk. Spread two teaspoon peanut butter and half teaspoon cinnamon onto toast.
Total ORAC points = 4,400

Snack:
Combine two teaspoons olive oil with two tablespoons lemon juice and drizzle on top of one steamed artichoke.
One cup green tea
Total ORAC points = 11,600

Lunch:
Spinach Feta Salad with Lemon Dressing
Prepare spinach salad with three plum tomatoes and quarter cup red onions. Add four ounces firm tofu and one ounce reduced-fat feta cheese. Dress with two tablespoons lemon juice and salt and pepper to taste.
Total ORAC points = 3,900

Snack:
One Red Delicious apple with eight pecans
One cup green tea
Total ORAC points = 13,300

Dinner:
Sage-Crusted Chicken Tenders and Crispy Kale "Chips"
Total ORAC points = 4,400

Eight cups of lemon water with one ounce oz of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points for Sunday: 40,800

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