Sample Diet 1200 calorie menu - Day 1

BREAKFAST

Dried Fruit Compote with Green Tea & Lemon

Whole-wheat toast (1 slice)

Skim milk (1 cup)

Apricot jam (1 tablespoon)

LUNCH

Herbed Zucchini Soup

 or 

Green Gazpacho

Whole-wheat pita bread (1/2 medium pita)

Peach (1 small)

SNACK

Cottage Cheese Veggie Dip

Multigrain rice cake (1 cake)

DINNER

Tilapia & Summer Vegetable Packets

 or 

Grilled Sirloin with a Coffee Bean-Peppercorn Crust

Brown rice (1/2 cup, cooked)

Steamed broccoli (1 cup)

Strawberry-Raspberry Sundaes

Diet 1200 calorie menu - Day 2

BREAKFAST

Quick Breakfast Taco

Blueberries (1 cup)

Nonfat plain yogurt (1/2 cup)

LUNCH

Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)

 or 

Greek Revival Salad

Garbanzo beans (1/2 cup)

Whole-grain bread (1 slice)

SNACK

Orange (1 large)

DINNER

Mustard-Maple Pork Tenderloin

 or 

Indonesian Tofu Satés

Braised kale (1 cup)

Quick-cooking barley (1/2 cup, cooked)

Roasted Grapes

Diet 1200 calorie menu - Day 3

BREAKFAST

Banana-Berry Smoothie

Whole-wheat English muffin (1/2 muffin)

Peanut butter (2 teaspoons)

LUNCH

BBQ Chicken Sandwich

 or 

Quick Shrimp Enchilada Bake

Romaine Salad (Marouli Salata)

Skim milk (1 cup)

SNACK

Whole-grain bread (1 slice)

Mozzarella cheese (1 oz.)

DINNER

Sausage Gumbo

 or 

Hungarian Beef Goulash

Red & White Salad

Citrus-Infused Strawberries

Diet 1200 calorie menu - Day 4

BREAKFAST

Strawberry & Cream Cheese Sandwich

Scrambled Eggs with Smoked Salmon

LUNCH

Catalan Sauteed Polenta & Butter Beans

 or 

Red Lentil Soup with a Spicy Sizzle

The EatingWell Diet House Salad

Apple (1 cup, quartered)

SNACK

Nonfat plain yogurt (6 oz.)

DINNER

Grilled Chicken Tenders with Cilantro Pesto

 or 

Kohlrabi & Ham Gratin

Baby Spinach Salad with Raspberry Vinaigrette

Lemon Lovers' Asparagus

Whole-wheat couscous (1/2 cup, cooked)

Rhubarb-Vanilla Compote

Diet 1200 calorie menu - Day 5

BREAKFAST

Bran flake cereal (1 cup)

Skim milk (1 cup)

Banana (1/2 cup, sliced)

LUNCH

BLT Salad

 or 

Asian Slaw with Tofu & Shiitake Mushrooms

Whole-wheat roll

Grapes (1 cup)

SNACK

Cucumbers & Cottage Cheese

DINNER

Salmon with Roasted Chile-Mango Sauce

 or 

Peppered Turkey with Cranberry-Grape Relish

Roasted green beans (1 cup)

Brown rice (1/2 cup, cooked)

Broiled Mango

Diet 1200 calorie menu - Day 6

BREAKFAST

Mango Lassi Smoothie

Whole-grain bread (1 slice)

Goat cheese (1 oz, soft)

LUNCH

Turkey & Tomato Panini

 or 

Turkish-Style Pizza

Apricot (1 cup, halves)

SNACK

Butter-Bean Spread

Multigrain rice cake (1 cake)

Grapes (1 cup)

DINNER

The EatingWell Taco

 or 

Chicken Fajitas

Fresh Tomato Salsa

Green Papaya Salad

Calabacitas

Pineapple Empanaditas

Diet 1200 calorie menu - Day 7

BREAKFAST

Lemon-Raspberry Muffins

 or 

Breakfast Pigs in a Blanket

Nonfat plain yogurt (1/2 cup)

Grapefruit (1/2)

LUNCH

Quinoa & Smoked Tofu Salad

 or 

Broccoli-Cheese Pie

Whole-wheat pita bread (1 medium pita)

Skim milk (1 cup)

SNACK

Whole-wheat pretzels (1 oz.)

DINNER

Turkey-Mushroom Burgers

Roasted Broccoli with Lemon

Romaine Salad (Marouli Salata)

Cinnamon Oranges

 or 

Vanilla Nectarines

Benefits of Massage

Massage as a healing tool has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support. Think of the last time you bumped your head or had a sore calf. What did you do? Rubbed it, right? The same was true of our earliest ancestors. Healers throughout time and throughout the world have instinctually and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason. We now have scientific proof of the benefits of massage - benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles. Having a massage does more than just relax your body and mind - there are specific physiological and psychological changes which occur, even more so when massage is utilized as a preventative, frequent therapy and not simply mere luxury. Massage not only feels good, but it can cure what ails you.

The Consequences of Stress

Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers your blood pressure, increases circulation, improves recovery from injury, helps you to sleep better and can increase your concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect elixir for good health, but it can also provide an integration of body and mind. By producing a meditative state or heightened awareness of living in the present moment, massage can provide emotional and spiritual balance, bringing with it true relaxation and peace.