Alisa Bowman - The 7-Day Slim Down. Drop Twice the Weight in Half the Time with the Vitamin D Diet

For women everywhere
who are tired of
the annual winter 15

CHAPTER 1
Get Ready to Slim Down!

CHAPTER 2
The Slimming Magic of Vitamin D

CHAPTER 3
How Youll Slim Down

CHAPTER 4
How Youll Beat Hunger

CHAPTER 5
How Youll Stay Motivated

CHAPTER 6
The Top Eight Slimming Foods

CHAPTER 7
How Youll Achieve Success

CHAPTER 8
Determine Your D Profile

CHAPTER 9
The 7 Day Slim Down

CHAPTER 10
The 4 - Week Slim Down

CHAPTER 11
Winter Warming Menus

CHAPTER 12
Summer Light Menus

CHAPTER 13
The Slim Down Recipes

CHAPTER 14
Speed Slimming Moves

CHAPTER 15
How to Stay Slim for Life

APPENDIX
The Resource List

I n 2007, when I became medical director of the integrative medicine program at Northwestern Memorial Hospital, I followed the lifestyle I promoted to my patients. I exercised diligently, ate lots of fruits and vegetables, kept my weight where it should be, and managed stress well.

Vitamin D deficiency was getting buzz, particularly in the holistic health world. During my annual visit to my doctor, I requested a vitamin D test. Im not sure who was more surprisedmy doctor or mewhen the test result was 17 ng/mL, significantly deficient, since the normal range is 30 to 100 ng/mL (the ideal is between 40 to 60 ng/mL or more). But really, why was I surprised? I live in Chicago, known as the windy city, not the sunny city, and work indoors all day. But when my D level eventually rose, I noticed a significant increase in my energy, so I am now as vigilant about monitoring my own D level and intake as I was about my old lifestyle.

I began checking the vitamin D levels of my patients, and the vast majoritymore than 85 percentwere below 30 ng/mL. I then witnessed dramatic changes in my patients as their vitamin D levels rose into the optimal range. Women who had been diagnosed with fibromyalgia for years suddenly became pain-free; women with depression felt more hopeful; and, overall, women noted greater energy, healthier weight, stronger nails, and thicker hair

As this book points out, whole foods are the best way to maximize digestion, absorption, and utilization of key nutrients. The 7-Day Slim Down provides a core, balanced menu plan, and a flexible approach to exercise

Vitamin D deficiency and obesity are both epidemic in our country. The 7-Day Slim Down provides a plan that can help people feel better, lose weight, and prevent disease. I know I will be sharing the information in this book and recommending the diet to my own patients.

Melinda Ring, MD

Medical director of Northwestern Integrative Medicine at Northwestern Memorial Hospital in Chicago and coauthor of The Natural Menopause Solution

I m indebted to Bridget Doherty, a former senior editor at Womens Health magazine. Several years ago, she called, told me that vitamin D was the next wonder vitamin, and assigned me the story that eventually led to this book. Im just as indebted to Ursula Cary, my editor at Rodale, who saw the need for this book long before I did. Ursula is a rare gem, the kind of editor every writer needs. Not only did she help to polish the manuscript, she consistently alerted me to research that I might want to include Shes much more than an editor and a wordsmith. Shes also a strategic thinker and trend spotter. I consider myself blessed to have written under her guidance.

To the dozens of women who agreed to test this diet before it went to print: thank you. It was through your feedback that I was able to see which recipes worked and which ones did not. Your feedback also helped me to see that dieters would need some modifications and even some cheats. Im especially thankful to Andrea Lynn, Nichelle Colley Rothrock, and Stefanie Pascetti who have allowed me to quote them in the book.

If it werent for nutritionist Leslie Dantchik, the menu plans in this book would resemble the truly boring concoctions I make for myself day after day. Leslie breathed life into this plan by designing menus that were just as mouthwatering as they were quick, easy, satisfying and slimming. Jennifer Iserloh, the Skinny Chef, developed several recipes that undoubtedly will become favorites for many dieters. When I told her that no dieter can live without a martini every now and then, she didnt flinch. Her Orangetini is brilliant.

Finally, I would not be where I am today if it were not for Michael Harriot, my literary agent. Much like Ursula, Michael is a rare gem. Not only does he make sure I get paid top dollar for every word I write, he also serves as my therapist, career coach and friend. I am blessed that he continues to represent me and be a part of my life.

M y life used to follow a predictable pattern. Each year, as fall turned into winter, my body slowly but surely expanded. This weight gain often escaped my notice because, among other things, Im pretty good at that coping mechanism known as denial. Sure, I got on the scale each morning. Yes, I continually saw a higher and higher number. But rather than tell myself, Oops, Im gaining weight, I thought any or all of the following:

Must be added muscle from the push-ups I did yesterday. My hair is longer. Hair weighs something! It must be from that. I ate a lot of salt yesterday. I must be retaining water. I ate dinner late yesterday. It must still be in my system and weighing me down. Ill be lighter tomorrow.

There was additional evidence beyond the numbers on the scale. My tummy would begin to sprout a familiar muffin top. Id pull on my favorite jeans only to find that my thighs didnt quite fit into them anymore. Had they shrunk? Hadnt I told my husband not to put these jeans in the dryer? Hmm. And my face looked a bit rounder. Why was it so puffy? Must be from the wine I had the night before.

Eventually, though, I had to face facts. I usually faced them around February. It was around this time of year when I would barely be able to zip up my knee-high boots. It was tough to come up with an excuse for boots that wouldnt zip. Even I couldnt talk myself into believing my boots had shrunk, too!

This realization often came bundled with depression and lethargy. By midwinter my mood was dark and my thoughts revolved around the following: Life is exhausting. I dont want to do anything or go anywhere. And now look at me! Now, on top of everything else, I have no clothes that fit. Great. I feel terrible. All I want to do is lie on the couch and have the rest of that creamy pasta. Maybe Ill just finish off that cheesecake. Or maybe both?

Yeah, it used to get pretty ugly up there in my head toward the end of a long, icy, cold, overcast winter.

Fall and winter were not the only seasons that followed a predictable pattern. As the months got warmer and brighter, Id spring into dietary panic and nearly starve myself into dizziness and confusion by living on fruit, salads, and sliced cucumbers. By the end of the summer, my jeans and shorts would be almost a size too big! I would pledge to myself that the winter weight gain Was. Not. Going. To. Happen. Again.