The Diet Solution Program
Many people know how important exercise is as an integral part of their weight loss and health plan but still have a difficult time fitting it into their busy lives.
One possible reason could be that, yes, exercise can be challenging when you first begin your program or you just give yourself the excuse "I just don't have the time."
What I have figured out for myself and for hundreds of my clients that no matter which exercise program they choose, it must be something they enjoy. Especially when it comes to the setting and location.
For me, I have converted the 2nd bedroom of my house into my "home gym".
NO, home gym does not mean I have the most expensive, high tech equipment. To be honest, the only items that make up my home gym are: an exercise ball, 2 adjustable weights, an exercise mat, and an old Spinning bike that I bought used from a local YMCA. That's it! Nothing expensive or high tech about it.
Many times in the past I have joined gyms and told myself I was going to go. But like many other gym members, I never go! Now, I do really enjoy exercising so why wouldn't I actually use my gym membership?
I figured out that I really love my exercise room. It's my private time to myself and I don't have to worry about who else needs the equipment or who's lurking around the gym. I get an hour to myself and it's a great way to start my day.
I asked myself if this could possibly be what's stopping many people from exercising. “Is this most people's problem? Do they not like where they work out so they just don't want to go?” So it's really not the actual workout but the environment that they're in.
Now maybe for you the situation is just the opposite. You don't like working out in your home and you would much rather get out and be motivated by other healthy people. Whatever the case may be, choose something you enjoy! You will never make a lifestyle change to include exercise on a consistent basis if you don't enjoy it. Who wants to do something that feels like torture? Not me. I love my morning exercise time and if it felt like torture, I just wouldn't do it.
My question to you is: What do you have to do to make your workout time enjoyable? Or (heaven forbid) something you actually look forward to? Join an adult sports league? Start your own exercise group? Join a new gym? Set up a home gym? Find a workout partner? The choices are endless.
Try many different options and figure out which activity you would enjoy best and I assure you, exercise never has to be a drag.
Get started on a new healthy nutrition and exercise plan right now with the meal plans and exercise programs in The Diet Solution Program.
Are Calories Good or Bad?
The Diet Solution Program
Q. Is calorie a bad word?
A. No, it's not bad—just misunderstood! Most people who use the word calorie simply don't know what it means. Also, in my experience, most people to go pale at the mere mention of the word. Based on those facts alone, I would eliminate calorie from the English vocabulary if I could.
Q. Why is calorie such a misunderstood word?
A. The American public has been told, time and time again, that people who consume more calories than their bodies burn will gain weight. As I explain in The Diet Solution: Start Eating and Start Living, this statement is only partially true. All calories are not created equal; calories consumed from healthy foods and unhealthy foods are quite different.
Q. What exactly is a calorie, then?
A. According to Merriam-Webster's Collegiate Dictionary (11th edition), a calorie is “a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body.” In plain English, a calorie is a unit of energy released from the food you eat to power the body.
Q. How are calories “burned”?
A. The body needs energy from food—calories—to perform many functions, the most obvious of which are physical activity and exercise. However, the body also requires energy to function at the most basic level: to breathe, digest food, and maintain organs and systems.
Q. How many calories should I eat each day?
A. The short answer is “enough.” The calories you consume must provide enough energy for your body to perform all necessary functions and activities—and bring about optimum health. The long answer is that the number of calories needed varies from person to person and depends on weight, foods consumed, sleep, stress and activity levels, age, and a long list of other factors that affect metabolism. In The Diet Solution: Start Eating and Start Living, I provide a calorie equation to help you estimate, according to these factors, how many calories you should consume to lose weight or maintain weight. It also includes charts to help you choose the right sources of those calories to support your efforts.
Q. Is it possible to eat too few calories?
A. Believe it or not, yes! The most serious problem with low-calorie diets is that although they may bring about weight loss, they also can cause serious health problems. One common side effect of low-calorie diets is muscle breakdown, which can occur when the body doesn't consume enough calories from protein. Especially vulnerable is the heart, a muscular organ. If a person does not consume an adequate amount of calories each day, the heart muscle begins to break down, possibly leading to serious cardiac conditions (e.g., cardiac atrophy).
Q. What are the consequences of following low-calorie diets off and on over time?
A. Low-calorie diets typically do not supply enough energy to keep organs and systems healthy. In effect, they can lead to malnourishment. For clients who have repeatedly followed such diets, I recommend high-calorie meal plans that will provide their organs with adequate fuel to repair themselves and regain healthy function. Most of my clients are surprised, at first, to see how much food they can consume on a healthy weight-loss diet—not to mention the high level of health that they can achieve.
Q. Hey, wait—didn't you say that you don't like the word calorie? Then why does the Diet Solution Program suggest calculating calorie requirements?
A. In the Diet Solution Program, calorie calculation is simply a means to an end. You use the ideal number of calories that results from the equation to determine the correct number of servings of each food type for each meal. That's it—from that point on, you can forget about counting calories!
Q. If I don't count calories, then how will I control my eating habits?
A. Use the Allowable Servings Guide in The Diet Solution: Start Eating and Start Living to plan meals. However, over time, you will learn how to meet your body's nutritional needs without referring to the servings guide. Humans are born with the ability to “know” when the body has received enough nourishment and when it needs more. My professional experience indicates that, unfortunately, most yo-yo dieters and other people who have battled weight problems don't know how to “listen” to the body's cues in response to the foods and portions they consume. The good news is that this ability can be (re)learned.
Q. What do you mean by “listen” to my body?
A. The Diet Solution Program is a lifestyle shift that teaches you how to determine the best foods and portions for your metabolic type. Even after just days on the plan, you will learn to pay attention to how you feel after eating. For many people, this experience of “listening” to the body will be new. However, by letting your body be your guide, you will learn how to eat your way to optimum health.
Q. Can I really expect to maintain a healthy weight without counting calories or referring to servings guides or other charts?
A. Yes! It's how I live my life now, and you, too, can learn to recognize when your body is adequately nourished. After many years of dieting, I reawakened my body's innate ability to tell me when I've had enough food and when I need more by following the same plan I present in the Diet Solution Program. Every day is different; some days I require more food and others less, depending on my levels of exercise, stress, and even hormones. But I don't need to count calories to know whether I've had enough; my body tells me, and I know how to listen. Whatever you do, don't be lured into the trap of forever counting calories, because that approach is not sustainable—or healthy—in the long term.
Stay up to date with all of the Best Nutrition Information available.
Q. Is calorie a bad word?
A. No, it's not bad—just misunderstood! Most people who use the word calorie simply don't know what it means. Also, in my experience, most people to go pale at the mere mention of the word. Based on those facts alone, I would eliminate calorie from the English vocabulary if I could.
Q. Why is calorie such a misunderstood word?
A. The American public has been told, time and time again, that people who consume more calories than their bodies burn will gain weight. As I explain in The Diet Solution: Start Eating and Start Living, this statement is only partially true. All calories are not created equal; calories consumed from healthy foods and unhealthy foods are quite different.
Q. What exactly is a calorie, then?
A. According to Merriam-Webster's Collegiate Dictionary (11th edition), a calorie is “a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body.” In plain English, a calorie is a unit of energy released from the food you eat to power the body.
Q. How are calories “burned”?
A. The body needs energy from food—calories—to perform many functions, the most obvious of which are physical activity and exercise. However, the body also requires energy to function at the most basic level: to breathe, digest food, and maintain organs and systems.
Q. How many calories should I eat each day?
A. The short answer is “enough.” The calories you consume must provide enough energy for your body to perform all necessary functions and activities—and bring about optimum health. The long answer is that the number of calories needed varies from person to person and depends on weight, foods consumed, sleep, stress and activity levels, age, and a long list of other factors that affect metabolism. In The Diet Solution: Start Eating and Start Living, I provide a calorie equation to help you estimate, according to these factors, how many calories you should consume to lose weight or maintain weight. It also includes charts to help you choose the right sources of those calories to support your efforts.
Q. Is it possible to eat too few calories?
A. Believe it or not, yes! The most serious problem with low-calorie diets is that although they may bring about weight loss, they also can cause serious health problems. One common side effect of low-calorie diets is muscle breakdown, which can occur when the body doesn't consume enough calories from protein. Especially vulnerable is the heart, a muscular organ. If a person does not consume an adequate amount of calories each day, the heart muscle begins to break down, possibly leading to serious cardiac conditions (e.g., cardiac atrophy).
Q. What are the consequences of following low-calorie diets off and on over time?
A. Low-calorie diets typically do not supply enough energy to keep organs and systems healthy. In effect, they can lead to malnourishment. For clients who have repeatedly followed such diets, I recommend high-calorie meal plans that will provide their organs with adequate fuel to repair themselves and regain healthy function. Most of my clients are surprised, at first, to see how much food they can consume on a healthy weight-loss diet—not to mention the high level of health that they can achieve.
Q. Hey, wait—didn't you say that you don't like the word calorie? Then why does the Diet Solution Program suggest calculating calorie requirements?
A. In the Diet Solution Program, calorie calculation is simply a means to an end. You use the ideal number of calories that results from the equation to determine the correct number of servings of each food type for each meal. That's it—from that point on, you can forget about counting calories!
Q. If I don't count calories, then how will I control my eating habits?
A. Use the Allowable Servings Guide in The Diet Solution: Start Eating and Start Living to plan meals. However, over time, you will learn how to meet your body's nutritional needs without referring to the servings guide. Humans are born with the ability to “know” when the body has received enough nourishment and when it needs more. My professional experience indicates that, unfortunately, most yo-yo dieters and other people who have battled weight problems don't know how to “listen” to the body's cues in response to the foods and portions they consume. The good news is that this ability can be (re)learned.
Q. What do you mean by “listen” to my body?
A. The Diet Solution Program is a lifestyle shift that teaches you how to determine the best foods and portions for your metabolic type. Even after just days on the plan, you will learn to pay attention to how you feel after eating. For many people, this experience of “listening” to the body will be new. However, by letting your body be your guide, you will learn how to eat your way to optimum health.
Q. Can I really expect to maintain a healthy weight without counting calories or referring to servings guides or other charts?
A. Yes! It's how I live my life now, and you, too, can learn to recognize when your body is adequately nourished. After many years of dieting, I reawakened my body's innate ability to tell me when I've had enough food and when I need more by following the same plan I present in the Diet Solution Program. Every day is different; some days I require more food and others less, depending on my levels of exercise, stress, and even hormones. But I don't need to count calories to know whether I've had enough; my body tells me, and I know how to listen. Whatever you do, don't be lured into the trap of forever counting calories, because that approach is not sustainable—or healthy—in the long term.
Stay up to date with all of the Best Nutrition Information available.
Is Whole Wheat Bread fattening?
The Diet Solution Program
People often think they are doing something healthy for themselves by switching their white bread for whole wheat bread. Although this is a better option than white, whole wheat bread can still be preventing you from losing your unwanted weight.
I am not a big fan of bread or bread type products. Actually, I think most people could feel a thousand times better if they stopped eating so much bread every single day. Toast for breakfast, sandwich for lunch, bread basket at dinner…we could feed a small village with the amount of bread I see some people consuming in one day (or several villages depending on who you're talking about).
No, I am not saying to never have bread ever again (Hey, its life, you gotta enjoy it, right?). What I am saying is that 4-5 servings of some kind of bread type product every day is making thousands of people gain weight, preventing them from losing their unwanted weight and worst of all, bringing about diseases like Type 2 Diabetes and Heart Disease.
I don't eat very much bread at all and I really don't even miss it. I guess I have just come to enjoy all the other delicious food I eat each day that I don't even feel bread is missing from my meal plans.
Here are my “bread free” strategies and exactly how you can lower your own bread intake each day:
1. When you think of breakfast, don't automatically think toast, bagels, or a roll. A couple of hard boiled eggs over sliced tomatoes is delicious. You can also make a quick batch of oatmeal and add walnuts and berries. How about cottage cheese and pineapple? The breakfast options are endless.
2. Pack snack foods and take them with you to work. In less than 2 minutes, I can throw natural peanut butter, raw almonds, dried fruit (no sugar added), an apple or banana and baby carrots all in a bag and be out the door. Taking these food items to work with you will help you stay away from the employee room bagels or donuts. (Don't even get me started on how evil donuts are). Slap some peanut butter on an apple and munch away at that, all while making fun of the people eating donuts (Just Kidding, that's not nice.)
3. Don't depend on sandwiches as lunch every day. How about some salmon, broccoli and brown rice? Leftover chicken from last night and a sweet potato? Imagine that lunch is another version of dinner and not just a mid day sandwich inhaling contest.
4. Make “the bread basket” a once-in-while experience. You really do not need to be serving a bread basket for dinner at home if you are offering healthy carbohydrate choices like salad, cooked vegetables, brown rice, millet, or quinoa.
5. Oh, and how could I forget? Don't think that eating “100% Whole Wheat” is any better. It is still refined flour (maybe just not bleached) and a huge contributor to weight gain. I could go on and on about this but I have covered all the details about how detrimental wheat products are to your weight loss efforts in Chapter 9 of The Diet Solution Program .
Start to think outside the “bread box” today for healthy alternatives to your daily bread intake. What one thing can you do today to get started?
Find out what foods may be preventing you from reaching your own Fat Loss Goals here: TheDietSolutionProgram
People often think they are doing something healthy for themselves by switching their white bread for whole wheat bread. Although this is a better option than white, whole wheat bread can still be preventing you from losing your unwanted weight.
I am not a big fan of bread or bread type products. Actually, I think most people could feel a thousand times better if they stopped eating so much bread every single day. Toast for breakfast, sandwich for lunch, bread basket at dinner…we could feed a small village with the amount of bread I see some people consuming in one day (or several villages depending on who you're talking about).
No, I am not saying to never have bread ever again (Hey, its life, you gotta enjoy it, right?). What I am saying is that 4-5 servings of some kind of bread type product every day is making thousands of people gain weight, preventing them from losing their unwanted weight and worst of all, bringing about diseases like Type 2 Diabetes and Heart Disease.
I don't eat very much bread at all and I really don't even miss it. I guess I have just come to enjoy all the other delicious food I eat each day that I don't even feel bread is missing from my meal plans.
Here are my “bread free” strategies and exactly how you can lower your own bread intake each day:
1. When you think of breakfast, don't automatically think toast, bagels, or a roll. A couple of hard boiled eggs over sliced tomatoes is delicious. You can also make a quick batch of oatmeal and add walnuts and berries. How about cottage cheese and pineapple? The breakfast options are endless.
2. Pack snack foods and take them with you to work. In less than 2 minutes, I can throw natural peanut butter, raw almonds, dried fruit (no sugar added), an apple or banana and baby carrots all in a bag and be out the door. Taking these food items to work with you will help you stay away from the employee room bagels or donuts. (Don't even get me started on how evil donuts are). Slap some peanut butter on an apple and munch away at that, all while making fun of the people eating donuts (Just Kidding, that's not nice.)
3. Don't depend on sandwiches as lunch every day. How about some salmon, broccoli and brown rice? Leftover chicken from last night and a sweet potato? Imagine that lunch is another version of dinner and not just a mid day sandwich inhaling contest.
4. Make “the bread basket” a once-in-while experience. You really do not need to be serving a bread basket for dinner at home if you are offering healthy carbohydrate choices like salad, cooked vegetables, brown rice, millet, or quinoa.
5. Oh, and how could I forget? Don't think that eating “100% Whole Wheat” is any better. It is still refined flour (maybe just not bleached) and a huge contributor to weight gain. I could go on and on about this but I have covered all the details about how detrimental wheat products are to your weight loss efforts in Chapter 9 of The Diet Solution Program .
Start to think outside the “bread box” today for healthy alternatives to your daily bread intake. What one thing can you do today to get started?
Find out what foods may be preventing you from reaching your own Fat Loss Goals here: TheDietSolutionProgram
The Truth About Cholesterol
The Diet Solution Program
I am going to let you in on something shocking. Cholesterol is not the major culprit in heart disease. I know this may be hard to believe after all we have heard about the dangers of high cholesterol from our doctors, and the media. But the truth is, it is not the cholesterol levels themselves or the cholesterol containing foods that are the culprits in heart disease, it is those foods and any other thing that causes inflammation in your body that is the major cause of heart disease (as well as diabetes and high blood pressure).
What is cholesterol and why do we need it?
Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes. Cholesterol also aids in the manufacture of bile (which helps digest fats), and is also important for the metabolism of fat soluble vitamins, including vitamins A, D, E and K. It is the major precursor for the synthesis of vitamin D and of the various steroid hormones (which include cortisol and aldosterone in the adrenal glands, and the sex hormones progesterone, the various estrogens, testosterone, and derivatives ).
How could something so good be so bad?
Cholesterol has been wrongly accused because upon inspection of the arteries of someone at risk for a heart attack, levels of cholesterol and plaque build up are very high. Cholesterol is actually being transported to tissues as part of an inflammatory response that is there to repair damage. It will only lodge itself onto the artery and cause plaque if the artery has become damaged. Inflammation in the artery is what causes this damage. In fact, it is now known that the coronary disease that causes heart attacks is now considered to be caused mostly from chronic inflammation.
To blame cholesterol for heart attacks would be the equivalent of blaming increased police security in a high crime area. It was not the police that caused the crime, they were just placed there in response to the crimes.
A more important question to ask ourselves, is how do we decrease the amount of inflammation in our bodies so that cholesterol will not bind to our arteries?
We must decrease all of those things that we do that cause inflammation and increase things that decrease inflammation. First and foremost we must stay away from foods that cause inflammation in our bodies. Any food that causes a fast rise in blood insulin levels will quickly cause inflammation in the body. These foods are sugar, white breads, most dairy products and almost all packaged and processed foods. What does this leave you with? Fresh, wholesome foods such as fruits, vegetables, lean animal proteins, nuts, and lots and lots of water. Also, taking in lots of omega-3 rich foods will dramatically decrease inflammation in the body (salmon, organic eggs, walnuts and sardines).
What about your cholesterol medication?
Some may be thinking, it is just easier to take a pill and not have to change what I am eating. But you may want to think twice considering the side effects of statins (cholesterol lowering drugs). The most common side effects reported are fatigued, headaches, nausea and the most common of them all, severe muscular pains and muscular degeneration. If you remember that cholesterol is essential for the formation of cell membranes, taking a drug that is drastically lowering cholesterol may be causing membrane damage in neural and muscle tissue. Most people on statins complain of neck, back or leg pain.
Millions of Americans are now on cholesterol lowering drugs, but the number of people suffering from heart attacks and heart disease is only increasing. Let's take a personal responsibility for our health and truly get to the root of the problem. Managing your diet and staying away from those foods that are causing an inflammatory response in your body is your first step to decreasing your chance of heart disease and heart attacks.
Get Started on Your Own Weight Loss and Health Goals right away with these Simple and Effective Healthy Meal Plans .
I am going to let you in on something shocking. Cholesterol is not the major culprit in heart disease. I know this may be hard to believe after all we have heard about the dangers of high cholesterol from our doctors, and the media. But the truth is, it is not the cholesterol levels themselves or the cholesterol containing foods that are the culprits in heart disease, it is those foods and any other thing that causes inflammation in your body that is the major cause of heart disease (as well as diabetes and high blood pressure).
What is cholesterol and why do we need it?
Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes. Cholesterol also aids in the manufacture of bile (which helps digest fats), and is also important for the metabolism of fat soluble vitamins, including vitamins A, D, E and K. It is the major precursor for the synthesis of vitamin D and of the various steroid hormones (which include cortisol and aldosterone in the adrenal glands, and the sex hormones progesterone, the various estrogens, testosterone, and derivatives ).
How could something so good be so bad?
Cholesterol has been wrongly accused because upon inspection of the arteries of someone at risk for a heart attack, levels of cholesterol and plaque build up are very high. Cholesterol is actually being transported to tissues as part of an inflammatory response that is there to repair damage. It will only lodge itself onto the artery and cause plaque if the artery has become damaged. Inflammation in the artery is what causes this damage. In fact, it is now known that the coronary disease that causes heart attacks is now considered to be caused mostly from chronic inflammation.
To blame cholesterol for heart attacks would be the equivalent of blaming increased police security in a high crime area. It was not the police that caused the crime, they were just placed there in response to the crimes.
A more important question to ask ourselves, is how do we decrease the amount of inflammation in our bodies so that cholesterol will not bind to our arteries?
We must decrease all of those things that we do that cause inflammation and increase things that decrease inflammation. First and foremost we must stay away from foods that cause inflammation in our bodies. Any food that causes a fast rise in blood insulin levels will quickly cause inflammation in the body. These foods are sugar, white breads, most dairy products and almost all packaged and processed foods. What does this leave you with? Fresh, wholesome foods such as fruits, vegetables, lean animal proteins, nuts, and lots and lots of water. Also, taking in lots of omega-3 rich foods will dramatically decrease inflammation in the body (salmon, organic eggs, walnuts and sardines).
What about your cholesterol medication?
Some may be thinking, it is just easier to take a pill and not have to change what I am eating. But you may want to think twice considering the side effects of statins (cholesterol lowering drugs). The most common side effects reported are fatigued, headaches, nausea and the most common of them all, severe muscular pains and muscular degeneration. If you remember that cholesterol is essential for the formation of cell membranes, taking a drug that is drastically lowering cholesterol may be causing membrane damage in neural and muscle tissue. Most people on statins complain of neck, back or leg pain.
Millions of Americans are now on cholesterol lowering drugs, but the number of people suffering from heart attacks and heart disease is only increasing. Let's take a personal responsibility for our health and truly get to the root of the problem. Managing your diet and staying away from those foods that are causing an inflammatory response in your body is your first step to decreasing your chance of heart disease and heart attacks.
Get Started on Your Own Weight Loss and Health Goals right away with these Simple and Effective Healthy Meal Plans .
How to reduce your risk for Heart Disease the Natural Way
The Diet Solution Program
Are you one of the millions of people that is suffering from heart disease or even worse? Have already experienced a heart attack.
These days it's difficult not to meet someone who is either suffering from heart disease, has had a heart attack or has been told they are at risk for heart disease. It's just about as common as meeting someone with brown hair. Unfortunately, the media and even many well-meaning doctors are completely misinformed on how to tackle this growing epidemic. It's the number one killer in the US and plaguing many other countries as well.
What are we to do?
The best plan of attack is to combat the risk factors the best we can.
Use the following 5 tips to get you started on a heart healthy plan:
1. Drop the smokes. Yes, smoking has been shown to be one of the biggest risk factors in heart disease, mainly because of all the toxic chemicals added to cigarettes (not that I'm recommending tobacco or anything.)
2. Walk, walk, walk. If finding time for a structured exercise program is just too much of a challenge right now, just start by walking. I have known many people who have strengthened their heart and reversed severe conditions by getting outside and walking. If you can, find a scenic route. There's nothing more calming than the outdoors. (I highly recommend whistling and singing while you walk. It makes for happy thoughts.)
3. Calm down. By this I mean, don't stress about the stuff you don't have to. This is actually a very funny statement coming from me who used to stress about everything! Deadlines, laundry, work, family… you name it, I stressed about. Not until I realized that this would kill me no matter how healthy my food was did I drop the stress and pick up the laughter. Right now as I write this newsletter, I've got more things that need to get done today than are humanly possible. My reaction “Haha..better put my Superwoman shirt on”
4. Do not and I repeat, do not go on a low-fat diet. Your heart condition may get worse in your attempts. Drop the bad fats (like hydrogenated oil and the nasty oil in French fries and donuts) and start eating more healthy fats like coconut oil, olive oil, salmon, walnuts and whole organic eggs.
5. Do not be afraid to eat saturated fat. If read “The Truth About Saturated Fat” in The Diet Solution Program you know that eating saturated fats is not what is causing people to get heart disease. It is processed foods, sugars and an overabundance of refined carbohydrates that is making this country so sick. The whole saturated fats topic gets me so fired up, I even made a video to further inform you – check it out here:
Learn the Best Nutrition Information on the web.
Are you one of the millions of people that is suffering from heart disease or even worse? Have already experienced a heart attack.
These days it's difficult not to meet someone who is either suffering from heart disease, has had a heart attack or has been told they are at risk for heart disease. It's just about as common as meeting someone with brown hair. Unfortunately, the media and even many well-meaning doctors are completely misinformed on how to tackle this growing epidemic. It's the number one killer in the US and plaguing many other countries as well.
What are we to do?
The best plan of attack is to combat the risk factors the best we can.
Use the following 5 tips to get you started on a heart healthy plan:
1. Drop the smokes. Yes, smoking has been shown to be one of the biggest risk factors in heart disease, mainly because of all the toxic chemicals added to cigarettes (not that I'm recommending tobacco or anything.)
2. Walk, walk, walk. If finding time for a structured exercise program is just too much of a challenge right now, just start by walking. I have known many people who have strengthened their heart and reversed severe conditions by getting outside and walking. If you can, find a scenic route. There's nothing more calming than the outdoors. (I highly recommend whistling and singing while you walk. It makes for happy thoughts.)
3. Calm down. By this I mean, don't stress about the stuff you don't have to. This is actually a very funny statement coming from me who used to stress about everything! Deadlines, laundry, work, family… you name it, I stressed about. Not until I realized that this would kill me no matter how healthy my food was did I drop the stress and pick up the laughter. Right now as I write this newsletter, I've got more things that need to get done today than are humanly possible. My reaction “Haha..better put my Superwoman shirt on”
4. Do not and I repeat, do not go on a low-fat diet. Your heart condition may get worse in your attempts. Drop the bad fats (like hydrogenated oil and the nasty oil in French fries and donuts) and start eating more healthy fats like coconut oil, olive oil, salmon, walnuts and whole organic eggs.
5. Do not be afraid to eat saturated fat. If read “The Truth About Saturated Fat” in The Diet Solution Program you know that eating saturated fats is not what is causing people to get heart disease. It is processed foods, sugars and an overabundance of refined carbohydrates that is making this country so sick. The whole saturated fats topic gets me so fired up, I even made a video to further inform you – check it out here:
Learn the Best Nutrition Information on the web.
How To Eat Healthy When Dinning In A Restaurant
The Diet Solution Program
Healthy restaurant eating is possible and can be much easier than you think. If your schedule has your traveling a lot or opting for take out often, use the ideas below to stick to your healthy meal plans while still enjoying your meal out.
Here is my plan of attack whenver I am on vacation, traveling for business or just in a situation that has me ordering out more than I am able to cook.
I do what I call “damage control”: Do the best I can, with what I've got and have an awesome time on my trip!
Prepare my “emergency kit”. I will pack and take with me: walnuts, almonds, almond butter, organic turkey and beef jerky, apples and pears. None of these need refrigeration so they will keep well wherever you are. If I'm in a situation where there is no protein handy (like when it's time for a snack), I've got my nuts and jerky to tie me over. If you don't have something handy, you just may find yourself grabbing pretzels and potato chips (or whatever other horrid food people eat while away).
Breakfast
There is always a protein on the menu, no matter what. Omelets, or smoked salmon are my favorite choices but I've even gone to places that now carry turkey bacon and turkey sausage on the menu. Stay away from the heavy and deadly pancakes and waffles. This is a blood sugar disaster waiting to happen. Eating a sugar loaded breakfast like this will only set you up for hunger and cravings the rest of the day. And, just may ruin an otherwise great day.
Lunch and Dinner
I have said this before. Most of us know what is healthy on the menu but we still continue to order the crappy stuff. Yes, I do believe in a treat and a cheat meal once or twice a week, but definitely not every night of your vacation. Some people eat and choose items off the menu like they are being sent to starvation camp when they get home. This is not an “all or nothing” deal. You've committed to eating healthy for a lifetime. Don't worry. The food will always be there whether you eat it all at once or space it out over a lifetime.
Ok, back to my point. First, items on the menu that you know are drenched in heavy sauces are an instant No-No. Fettuccine Alfredo? Come on now. Are you serious? Can you get the steak, veggies and salad instead and be just as happy? Or, the Chicken Cacciatore with a side of broccoli rabe? (Yes, we're at an Italian restaurant). Often times, our taste buds are really just as happy with a healthier choice. No, this is not deprivation. This is choosing to feel good, be healthy and eat good food at the same time. Comprende?
Desserts
I love desserts too and I will definitely get myself a yummy piece of apple pie or chocolaty treat while I am away. But if the piece of dessert is bigger than the size of my head, I will not eat the whole thing. There is no need. My taste buds are just as happy with a few bites (and my body is happier too). Remember, we're not going to starvation camp after this. Trust me, there is enough apple pie, chocolate or (insert your favorite dessert here) to have a small amount at a time for the rest of your life.
The Trolls
The who? Yes, you know who the trolls are. Those people who tell you to “just eat what you want”, or “don't torture yourself”. These people always seem to come out of hiding when dining with you at a restaurant. (They are also present at parties and family functions. Be afraid. Be very, very afraid). Don't let anybody else tell you that taking care of yourself and feeling great is a bad thing. I don't mean to talk bad about your family and friends, but chances are they are not too thrilled with their current weight and health and really just upset that you actually started to eat healthy and take control of your life.
Remember, there is no need to avoid restaurants and vacations (but please do avoid fast food joints). You just need to focus on the healthier options and have a great time!
Get started on your own Healthy Meal Plans right away.
Healthy restaurant eating is possible and can be much easier than you think. If your schedule has your traveling a lot or opting for take out often, use the ideas below to stick to your healthy meal plans while still enjoying your meal out.
Here is my plan of attack whenver I am on vacation, traveling for business or just in a situation that has me ordering out more than I am able to cook.
I do what I call “damage control”: Do the best I can, with what I've got and have an awesome time on my trip!
Prepare my “emergency kit”. I will pack and take with me: walnuts, almonds, almond butter, organic turkey and beef jerky, apples and pears. None of these need refrigeration so they will keep well wherever you are. If I'm in a situation where there is no protein handy (like when it's time for a snack), I've got my nuts and jerky to tie me over. If you don't have something handy, you just may find yourself grabbing pretzels and potato chips (or whatever other horrid food people eat while away).
Breakfast
There is always a protein on the menu, no matter what. Omelets, or smoked salmon are my favorite choices but I've even gone to places that now carry turkey bacon and turkey sausage on the menu. Stay away from the heavy and deadly pancakes and waffles. This is a blood sugar disaster waiting to happen. Eating a sugar loaded breakfast like this will only set you up for hunger and cravings the rest of the day. And, just may ruin an otherwise great day.
Lunch and Dinner
I have said this before. Most of us know what is healthy on the menu but we still continue to order the crappy stuff. Yes, I do believe in a treat and a cheat meal once or twice a week, but definitely not every night of your vacation. Some people eat and choose items off the menu like they are being sent to starvation camp when they get home. This is not an “all or nothing” deal. You've committed to eating healthy for a lifetime. Don't worry. The food will always be there whether you eat it all at once or space it out over a lifetime.
Ok, back to my point. First, items on the menu that you know are drenched in heavy sauces are an instant No-No. Fettuccine Alfredo? Come on now. Are you serious? Can you get the steak, veggies and salad instead and be just as happy? Or, the Chicken Cacciatore with a side of broccoli rabe? (Yes, we're at an Italian restaurant). Often times, our taste buds are really just as happy with a healthier choice. No, this is not deprivation. This is choosing to feel good, be healthy and eat good food at the same time. Comprende?
Desserts
I love desserts too and I will definitely get myself a yummy piece of apple pie or chocolaty treat while I am away. But if the piece of dessert is bigger than the size of my head, I will not eat the whole thing. There is no need. My taste buds are just as happy with a few bites (and my body is happier too). Remember, we're not going to starvation camp after this. Trust me, there is enough apple pie, chocolate or (insert your favorite dessert here) to have a small amount at a time for the rest of your life.
The Trolls
The who? Yes, you know who the trolls are. Those people who tell you to “just eat what you want”, or “don't torture yourself”. These people always seem to come out of hiding when dining with you at a restaurant. (They are also present at parties and family functions. Be afraid. Be very, very afraid). Don't let anybody else tell you that taking care of yourself and feeling great is a bad thing. I don't mean to talk bad about your family and friends, but chances are they are not too thrilled with their current weight and health and really just upset that you actually started to eat healthy and take control of your life.
Remember, there is no need to avoid restaurants and vacations (but please do avoid fast food joints). You just need to focus on the healthier options and have a great time!
Get started on your own Healthy Meal Plans right away.
The Truth About Organic Foods
The Diet Solution Program
Many people are unaware of what organic food really is. It seems that everywhere we go now, someone is promoting something that is "organic". Are these foods worth your time and money?
It almost seems like some people are afraid of organic food. Could this be possible? Are people afraid that eating one morsel of organic food is going to somehow instantly initiate them into the organic food cult where you're only allowed to wear sandals made from tree bark and deodorant is prohibited?
I swear I have had people say to me “Well, you can't be that organic because you wear make-up and you don't smell.”
What? That's not what organic means at all! All it means is that the food or the product has been grown the way mother nature intended: without the use of chemicals, pesticides, herbicides and fungicides. In other words, naturally!
Are some people afraid of the price? Organic does not automatically mean “break the bank”. Many times when I compare the price of the organic food versus the conventional food, they are only a few cents different. In the case of the bag of organic carrots I bought today for my lunch, they were the exact same price as the conventional ones. Imagine that!
It will help you understand exactly why organic food is all the rave these days and what you can do to make organic living easy, simple and not so scary!
Get started on your own fat loss and health goals right away with these Simple and Easy Healthy Meal Plans .
Stay up to date on the most current nutrition and health information here: The Best Diet Info .
Many people are unaware of what organic food really is. It seems that everywhere we go now, someone is promoting something that is "organic". Are these foods worth your time and money?
It almost seems like some people are afraid of organic food. Could this be possible? Are people afraid that eating one morsel of organic food is going to somehow instantly initiate them into the organic food cult where you're only allowed to wear sandals made from tree bark and deodorant is prohibited?
I swear I have had people say to me “Well, you can't be that organic because you wear make-up and you don't smell.”
What? That's not what organic means at all! All it means is that the food or the product has been grown the way mother nature intended: without the use of chemicals, pesticides, herbicides and fungicides. In other words, naturally!
Are some people afraid of the price? Organic does not automatically mean “break the bank”. Many times when I compare the price of the organic food versus the conventional food, they are only a few cents different. In the case of the bag of organic carrots I bought today for my lunch, they were the exact same price as the conventional ones. Imagine that!
It will help you understand exactly why organic food is all the rave these days and what you can do to make organic living easy, simple and not so scary!
Get started on your own fat loss and health goals right away with these Simple and Easy Healthy Meal Plans .
Stay up to date on the most current nutrition and health information here: The Best Diet Info .
Watching TV can make you Fat
The Diet Solution Program
Watching TV can definitely make anyone fat. No, not just because it is a sedentary activity, but because the information most commercials are giving is extremely misleading and really confusing, to say the least.
Most people who know me, know I am not a TV watcher. Actually, I don't even have cable at home (A rare thing these days, I know.) Very often, I have no idea which show is the “latest craze” and which commercials are all the rave.
Last week the TV did catch my attention. I was at my parent's house and my mom had the TV on in the background. I was helping her cook and I nearly chopped my fingers off because I couldn't believe what I was hearing!
“Eat Cheerios to lower your cholesterol.” “Three or more glasses of skim milk a day are a great way to lose weight”. Then it got ugly “Splenda is just like sugar and is great for kids”.
The worst of them all (the one where my mother had to nearly restrain me from attacking the TV “There is nothing wrong with High Fructose Corn Syrup. It comes from corn and can actually be good for you.” I nearly passed out.
I can see why people are totally confused about healthy eating. I can also see why obesity, heart disease and Type 2 diabetes are at an all time high in this country and in many others as well.
After I was done hyperventilating, I decided to first turn the TV off (because my heart just couldn't take anymore) and then write this newsletter to clear up a few misconceptions.
1. Cheerios biggest claim to fame is that eating them will help you lower your cholesterol. I am here to tell you that eating processed grains, especially in the form of cereal can actually make your cholesterol go up! The cholesterol study done showed how soluble fiber can help the body eliminate bad cholesterol from the body. Cheerios has 1 gram of soluble fiber per serving. Woop-dee-doo. Big deal. I can get 2 grams of soluble fiber from an apple, 3 grams from broccoli and carrots, and more than 4 grams from kidney beans. (Beat that Cheerio Man). Honestly, I don't think there are many foods in a box that are healthy at all. They have to be highly processed to stay shelf stable, many times loading them up with chemicals and fillers that are making us gain weight. My recommendation is ditch the cereal and pick up some wholesome natural foods like fruits and veggies. Natural grains like brown rice, millet and quinoa are 10x's better than any boxed cereal.
2. Milk does a body bad! That's really what the commercial should say. Ok, that is not entirely true. Conventional milk does a body bad. If you have read the Dairy chapter in The Diet Solution Program, you know my stance on milk: Organic is a must and Raw Milk is even better. If you didn't read my article on milk, you can read it here:
But don't go yet until you read #3.
3. Give Splenda to my children? Never! Splenda has not been out on the market long enough to show whether it is actually safe or not. Until then it is a public health experiment (No thanks, I don't' want to be your guinea pig). Being the organic chemistry nerd that I am, I know exactly how sugar is converted to Splenda. I will spare you the chem lesson but tell you that Splenda (or sucralose) is a synthetic compound stumbled upon in 1976 by scientists in Britain seeking a new pesticide formulation. Huh? Did you say pesticide? Yup. Many chemists believe this molecule resembles a pesticide much more than it resembles natural sugar. If this is still in debate, I will not be a test subject. I highly recommend you take yourself and your children out of this experiment as well. My tip: Stick to natural sweeteners like whole fruits, stevia and agave syrup and stay away from artificial sweeteners like Splenda, Equal and Sweet & Low.
I could probably go on and on. If I watched TV long enough (or if I actually purchased cable) I could probably find 10, 20, 100 more commercials that are giving us false info, all in the name of selling products.
Now, go shut the TV off will ya?
Read the Real Truth about Healthy Eating and Weight Loss and get started on your own fat loss and health goals right away.
Eating Healthy while Traveling
The Diet Solution Program
It's difficult enough these days to maintain a healthy eating plan, let a long keep a healthy diet while traveling.
I am no stranger to maintaining a healthy eating plan while being on the road. I do a good amount of traveling myself, and my clients and readers are asking me all the time:
“Isabel, I am always on the go. How can I stick to my healthy eating plan and still live my life?”
If your days really have you running around from work, to parties, to picking up kids all over the neighborhood, here are a few strategies that really do work:
1. Make your trunk your refrigerator.
Ok, not literally, but I have known many people (including myself) to keep a small cooler in their trunk at all times. They fill it with healthy goodies at the beginning of the day (raw nuts, fresh fruits and veggies, even hard boiled eggs) along with some ice packs and extra tupperware (just in case) and they're off for the day. At the end of the day, they empty whatever is left and the ice packs go back in the freezer for the next day. This is also a great way to keep your water bottles nice and cold and not warm from the car heat.
2. Make your supermarket your Fast Food stop.
Instead of a quick trip through the drive thru, run into the local supermarket and pick up an assortment of dried or fresh fruits, healthy trail mixes, fresh veggies and natural peanut or almond butter. Most supermarkets now have wonderful salad bars and prepared foods like grilled chicken and salmon (better than any fast food joint) and healthy sandwich options (be careful with certain condiments like mayo that may be added). Eliminate the fast food joints from your choices of “quick stops” and look for the hot spots in town that offer healthier options.
3. Be the bearer of good food.
When going to a barbecue or social event, always offer to bring something (now I sound like the etiquette police). I always bring something and that something is always healthy. I know, if nothing else, at least I've got that to eat (although all of my friends and family know why I do this. Even if you contribute the healthy and lean beef burgers or turkey burgers, this may deter you from the not-so healthy hot dogs and sausages. Or how about a colorful salad or fruit salad?
4. Find the healthy places all over the world.
Before I go on any trip, I go online and find the closest Whole Foods or Health Food Store. If there are none close by, I find a major supermarket. This doesn't mean I don't enjoy myself on vacation (like the Key Lime Pie I enjoyed down South) or when visiting family and friends, but I make sure that all healthy principles do NOT go out the window. I keep it healthy and have a great time! (not one or the other)
There are always great ways to maintain your healthy weight loss plans even if your life has you traveling and on the road quite a bit.
To get started on your own Weight loss and Health goals, download these Easy Healthy Meal Plans and Delicious Recipes right now.
Three Easy Tips To Lose Fat
Fat loss does not have to be difficult, especially if you have a few tricks up your sleeve. By this I don't mean I would ever want you to take a dangerous, radical approach to your fat loss but only one that would be healthy and prove great results at the same time.
I have had many clients, friends and family members ask me, "Isabel, is there a way I can drop my first few pounds of fat quickly and easily?" Yes, there is. It will require a few dietary changes on your part, but the results are incredible. I have had hundreds of people use these tips with great success, easily losing their first 10-15lbs of unwanted fat.
Here are my 3 Simple and Easy Fat Loss Rules:
1. Don't eat anything that is white. Name every single food that is white and chances are you shouldn't be eating it: bread, pasta, crackers, most cereals, flour based products, white potatoes, white rice, and pasteurized dairy and cheese are all no-no's during this time. (Healthy foods like cauliflower, chicken, turkey, fish, white pork are all exceptions to this rule).
2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee. Can you add half and half?…Well is it white? Drink a minimum of 1/2 of your bodyweight in ounces of water each day (ex. If you weigh 200 lbs, you need to drink 100 ounces) to really see the fat fall off.
3. Don't eat anything with the word wheat in the ingredients list. What if it's whole wheat? Look, if the word starts with W and ends in T and has the letters h e a in between, you can't eat it. This includes bread, pasta, crackers and cereal. Many packaged snack foods also contain wheat so be sure to read the ingredients list carefully.
Are you up for this challenge? Apply these easy fat loss rules to your own eating plan for the next 2 weeks and I know you will be seeing some amazing fat loss results in no time.
Get started on your own personal fat burning meal plans right away with The Diet Solution Program.
I have had many clients, friends and family members ask me, "Isabel, is there a way I can drop my first few pounds of fat quickly and easily?" Yes, there is. It will require a few dietary changes on your part, but the results are incredible. I have had hundreds of people use these tips with great success, easily losing their first 10-15lbs of unwanted fat.
Here are my 3 Simple and Easy Fat Loss Rules:
1. Don't eat anything that is white. Name every single food that is white and chances are you shouldn't be eating it: bread, pasta, crackers, most cereals, flour based products, white potatoes, white rice, and pasteurized dairy and cheese are all no-no's during this time. (Healthy foods like cauliflower, chicken, turkey, fish, white pork are all exceptions to this rule).
2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee. Can you add half and half?…Well is it white? Drink a minimum of 1/2 of your bodyweight in ounces of water each day (ex. If you weigh 200 lbs, you need to drink 100 ounces) to really see the fat fall off.
3. Don't eat anything with the word wheat in the ingredients list. What if it's whole wheat? Look, if the word starts with W and ends in T and has the letters h e a in between, you can't eat it. This includes bread, pasta, crackers and cereal. Many packaged snack foods also contain wheat so be sure to read the ingredients list carefully.
Are you up for this challenge? Apply these easy fat loss rules to your own eating plan for the next 2 weeks and I know you will be seeing some amazing fat loss results in no time.
Get started on your own personal fat burning meal plans right away with The Diet Solution Program.
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