MY DIVA DIET: Notes from Super Fit Diva & Paw"

Factor #5: Exercise (MY DIVA DIET: Five Factors)

2009-09-20T07:28:00.000-07:00

The wide-ranging health benefits of regular exercise include reducing the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity. Exercise can help improve your skin and enable your internal organs to function better. Exercise contributes to mental wellbeing (including alleviating depression, stress, and anxiety) and ensures better sleep. Exercise increases metabolism, energy, and endurance, while it reduces some of the effects of aging--it is truly the "fountain of youth"!

A properly designed and executed exercise program can improve or protect posture, help keep bones and muscles stronger, and maintain joints, tendons, and ligaments injury-free. Exercise also helps keep joints, tendons, and ligaments flexible.

Exercise is a major factor when you are trying to lose weight because it facilitates fat loss by burning calories when you are exercising and increasing your metabolism for many hours afterward. Exercise increases your lean body mass, which equals a higher sustained metabolic rate and leads to a leaner, firmer, more sculptured physique. Exercise makes you healthier, feel better, look younger and more alive-it's sexy!

If you are serious about getting fit, losing fat and gaining health, there is only one main exercise rule; exercise is mandatory. So find something active you enjoy doing and make it part of your life. Prior to starting an exercise program, consult with your physician.

Exercise is crucial for fat loss and good health. It is also essential for maintaining low body fat and a fit physique. However, the frequency, duration, and intensity of your exercise will vary depending on your goals, age, fitness level, medical condition, and other circumstances.

Here is a quick guide to exercise:

The best thing to do when you've been cleared by your doctor and are ready to begin an exercise program is to hire a Certified Fitness Professional. That way you will not waste time, money, or risk injury.
An exercise program should consist of the six components shown in the following chart. Each workout should fit your age, current fitness level, and any medical or physical limitations you may have. Your goals, lifestyle, exercise interests, and commitment level should also be taken into consideration when your exercise program is designed.

Diva 6 Components to an Effective Exercise Program

RECAP:
MY DIVA DIET is based on the Five Factors Affecting Body Fat and Health
The Five Factors
Factor #1: Liquid Consumption
Factor #2: Quantity and Distribution of Calories
Factor #3: Quality and Purity of Calories
Factor #4: Restrictive and Unbalanced Dieting
Factor #5: Exercise

www.MyDivaDiet.com

Factor #4: Restrictive and Unbalanced Dieting (MY DIVA DIET: Five Factors)

2009-09-18T07:28:00.000-07:00

Factor #4: Restrictive and Unbalanced Dieting
Because most women look for quick-fix solutions to our obesity and poor-health epidemic, we buy into gimmicks and false promises. We subscribe to dangerous pills and special packaged foods. We suffer needlessly. Sometimes we lose weight only to “rebound”—gaining more weight than when we started and usually at the expense of our health. We end up confused and more desperate. So instead of seeking the proper way to lose weight, we start the cycle all over again.

Factor #4: Restrictive and Unbalanced Dieting

High-protein, high-fat, no-carbohydrate diets
Fruit-only diets
Juice-fasting diets
Diet pills and liquids
And so many more...

Why Restrictive and Unbalanced Diets Don't Work - How They Contribute to Weight Gain and Poor Health

There is no quick fix for fat loss, optimal health, and longevity. But, the good news is that there is a way, and I can help you down that path. I am not interested in attacking any particular product or program by name. However, I do want to expose the truth about the $58 billion Diet Industry (and rising). Many of the programs and products marketed today are basically gimmicks full of false promises, magic potions, and misleading propaganda. Most of these counter-productive systems result in yo-yo dieting and can be quite dangerous. My hope is that the next time another quick-fix diet system (or product) surfaces, you will know better than to believe the hype, or at least that you'll think twice before you waste your time, money, health, and sanity. In fact, no sensible diet program will ever compromise your physical or mental health for the sake of looking good!

Commonly used formulas for weight-loss diets:

Liquid Diets

Most are low-calorie diets
Less than 1000 daily calories translates to starvation
Do you plan on living only on liquids for the rest of your life?

Low-Calorie Diets

Any diet of less than 1000 daily calories will slow your metabolism and put you at a nutritional risk that could lead to health problems
Reduced energy levels
Decrease in water weight, not necessarily fat

High-protein, Low-carbohydrate, High-fat Diets

Too much protein can put undue stress on your kidneys and other internal organs which could lead to health problems
High amounts of calories from protein, if not used for their intended purpose, can convert to body fat
Fat burns in the flame of a carbohydrate-thus you need carbohydrates to help metabolize fat
Carbohydrates are needed for energy and exercise
Carbohydrates are necessary for brain function-without them you will inhibit your ability to concentrate, calculate, and coordinate, and your memory and moods will be affected
High-protein, low-carbohydrate diets can put you into a state of ketosis, which is not healthy and can lead to loss of lean body mass
Carbohydrates provide fiber, whereas fats and animal protein contain no fiber
Low-carbohydrate diets often result in water loss, not fat loss
High-fat intake converts easily to body fat and is unhealthy

Low-Protein, High-Carbohydrate, No-Fat Diets

Protein is necessary for every cell in the body so a lack of protein can cause deficiencies and health problems
Protein is needed for muscle growth, maintenance, and repair
Excess carbohydrates can convert to body fat
High carbohydrates can cause bloat and puffiness
It is impossible to avoid dietary fats-fat is found in many foods naturally
Some fat is necessary for health and vitality-too little fat can cause a deficiency in fat-soluble vitamins and essential fatty acids

One Meal per Day Diet

Eating smaller meals throughout the day is important for utilizing calories more efficiently and creating a constant energy level; both are important in the overall fat-loss and better health equation
Eating one meal (or two) per day does not generate a steady blood glucose level
Eating one meal per day promotes over-eating especially if that one meal is eaten at night-starving all day causes you to eat everything in sight
Eating one meal per day promotes bad food choices because excessive hunger will cause you to be less selective with your food choices

One Type of Food Diet

Too much of one type of food causes nutritional imbalances and deficiencies which can lead to health issues both short- and long-term
All-fruit diets result in water-weight loss, not fat loss
This type of diet can eventually lead to muscle loss, which is directly linked to your metabolism. Since more lean-body mass means a more active metabolic rate, you will lose fat more quickly by maintaining and/or increasing your LBM.

Processed, Packaged, and Man-Made Food Diet

Nutritional value is reduced or eliminated when foods are altered from their natural state
When you cut calories, you lose weight. However, if you only eat packaged, processed, and man-made foods, your weight-loss potential will be limited by food quality, and your health may be compromised
Our bodies cannot properly metabolize most additives and preservatives
Our goal is to lose fat, gain health, function and feel better, and live longer. Consuming unnatural foods is detrimental to this goal.

Diet Supplements, Diet Pills, Potions, and Products

In this age of quick fixes, many women try to become healthier and leaner through massive intake of supplements and so-called "fat burners" (via drinks, bars, and pills), but there is no magic pill, drink, or bar that will ensure good health, weight loss, or a long life. Keep in mind; the consumption of supplements in excess can cause health issues. The use of diet pills may help you lose weight initially, but once you get off them the weight will return and you will end up heavier than before. Also, diet pills have short-term side effects and may lead to medical problems. As far as magic potions and products like creams and gadgets-they don't work!

One Part of the Equation Diet

Diet programs that tell you to JUST eat less, or eat better, or eat low glycemic foods, or eat only raw foods, or eat six meals per day, or just cut the sugar, or just exercise, etc. may be good ideas and very helpful to your goals of fat loss and better health- but they don't give you the complete dieting picture.
Providing only part of the diet equation is like presenting a puzzle with some of the pieces missing-will you ever complete the entire picture? NO!

This is the bottom line on restrictive and unbalanced dieting, aka quick-fix diets.

#1 - Poor Health
Since most quick-fix diets restrict calories or do not allocate the proper nutrient ratio (protein, carbohydrates, and fat), and even completely eliminate important vitamins, minerals, and fiber, they put you at a nutritional risk. This sets the stage for a number of health problems during your diet, in the immediate future, and further down the line.

#2 - Dehydration
Some quick-fix diets promote low-carbohydrate intake. However, most of the weight lost in this manner consists only of glycogen and water. Since the human body is over 60% water, this kind of diet may lead to dehydration. Dehydration can cause fatigue, crankiness, stiff joints, headaches, nausea, aches, electrolyte imbalances, and much more. Severe dehydration can cause seizures, coma, or even death. The other problem with water-weight loss is that women are deceived into believing that they're losing fat. In reality, once carbohydrate intake resumes (even the good carbs) and the water weight is restored, women mistakenly believe they've regained all the "fat" they had lost on their diet programs.

#3 - LBM Reduction
Reduction in muscle mass is a common result of any type of low-calorie, low- carbohydrate, or starvation program. In fact, as muscle mass is lost, metabolism slows. A daily intake of less than 1000 calories is considered starvation, and the human body will automatically try to salvage body fat just for survival.

#4 - Decrease in Energy
When calories are restricted, especially carbohydrates, the body's main source of energy is limited. This energy is needed for the body and the brain to function properly. Otherwise, you'll begin to feel tired, cranky, and mentally slow. You also will not have the energy you need to be active and exercise. Calories do so much for your body-they provide energy, life, vitality, and so much more-why would you give that up?

#5 - Body Fat increases

Any type of restrictive or unbalanced diet is a recipe for failure. The hype behind quick-fix diets is often unsubstantiated-they are based on gimmicks and full of false promises.
Since most quick-fix diet programs offer ways to lose weight fast with no regard for health and safety, the results will always be questionable.
After trying a quick-fix diet program, any attempt to resume normal, proper eating patterns often causes us to regain more weight than we lost.
Regaining weight creates desperation, which often causes us to seek another quick fix. This process eventually leads to chronic yo-yo dieting, which is a vicious, unhealthy, frustrating, expensive, and dangerous cycle.

More good news: There is a rise in sound (proper) diet programs that will help you lose weight and gain health. There are now widely accepted, well-researched nutritional principles found in most well respected, leading diet programs, ones that do not offer quick-fix solutions that are found in so-called "fad diets". Just make sure you know which diets offer hope or hype! Most fitness experts, nutritionists, diet gurus, and well-informed doctors agree that we should consume clean and wholesome foods and liquids to attain (and maintain) low body fat and vibrant health. We should eliminate junk food, fast food, fried food, and highly processed food. The real debate begins over how many calories we should consume each day and the nutrient ratio. The other debate exists over whether it is better to be a vegetarian or vegan - or not! Most also agree that fat loss is where it's at, not just weight loss, that real and lasting weight-loss results don't happen over night, and getting fit is best accomplished when you include exercise. According the Web MD, "proven weight-management strategies include a balanced diet with reduced calories with a regular exercise regimen." The key to low body fat, vibrant health, and longevity is a lifestyle of the PROPER DIET and exercise!

How MY DIVA DIET Addresses the Five Factors
The secret to MY DIVA DIET is that we dissect these Five Factors and put together a comprehensive plan to ensure that calories are used for their intended purpose—energy and health.

Factor #4: Restrictive and unbalanced dieting is eliminated forever.

Proper Diet and Exercise is the key...

Factor #3: Quality and Purity of Calories (MY DIVA DIET: Five Factors)

2009-09-13T08:10:00.000-07:00

Factor #3: Quality and Purity of Calories
You should always monitor the quality and purity of your calories. This is crucial—not only for fat loss, but more importantly for health—“you are what you eat!”

Factor #3: The quality and purity of calories are determined.

They must be lean (containing little or no fat, especially bad fat).
They must be healthy (conducive to health).
They must be clean (free from foreign or extraneous matter).
They must be pure (free from contamination).
They must be alive and/or fresh (recently harvested, with no decay, not preserved or processed, and not overcooked)
Animal protein should be from animals that are raised, treated, and fed properly as well as killed humanely.

“Take the plunge and choose foods in their natural states that are fresh, organic, and humainly treated animals. You will not only reap the rewards of better health & fitness, but you will also help our environment and discourage mass production of animals for food (and reduce cruelty to animals)!”

This topic is too large to cover in a blog...so here is an EXCERT from MY DIVA DIET: A Woman's Last Diet Book. The following is a quick reference guide on Factor #3 factor and the relevant areas of dieting for better health and low body fat. This will help those of you who want to learn about specific areas.

Factor #3: Quality and Purity of Calories
14. Junk food (fast food, pizza, ice cream, potato chips, cookies, candy, donuts, etc.)
15. Total daily fat intake (grams)
16. Total daily sugar intake (grams)
17. Sugar substitutes intake (aspartame, saccharine, Splenda and other artificially made sweeteners)
18. Total daily sodium intake (milligrams)
19. Quality protein intake
20. Quality carbohydrate intake
21. Quality fat intake
22. Total daily dairy intake
23. Clean calories (reading labels/things to look for)

Preservatives and additives
Flavoring agents, coloring agents, sweeteners (artificial and natural), emulsifiers, texturizers, stabilizers, etc.
Chemicals and other fake foods
Hidden fats (hydrogenated vegetable oils and other unneeded and unhealthy fats)
Hidden sugars (maltodextrin, corn syrup, high fructose corn syrup, etc.)
Hidden sodium (salt, MSG, sodium benzoate, sodium nitrate, ferrous sulfate, etc.)
Hidden flour (white flour, baking powder, starch, dextrin, etc.)

24. Purity of calories

Natural foods vs. processed
Fresh foods vs. man-manipulated
Organic vs. non-organic
Cruelty-Free animal meat

25. White flour intake (bread, cereals, crackers, noodles, pasta, pastries, tortillas, etc.)
26. Total daily fiber intake (grams)
27. Food, sports, energy and protein bars
28. Sauces, salad dressing, dips and condiment intake
29. Cooking and seasoning (fruits, vegetables, herbs, spices)
30. Supplement intake (vitamins, minerals and others)

MY DIVA DIET: The Five Factors Affecting Body Fat and Health

Factor #2: Quantity and Distribution of Calories (MY DIVA DIET: Five Factors)

2009-09-09T07:34:00.000-07:00

Factor #2: Quantity and Distribution of Calories Here are is how we fix... Factor #2: The quantity and distribution of calories are calculated.

Total daily calories are approximately 1,200 to 1,600 (or more in some instances, depending on whether you are in the Diva Reduction Phase or Diva Maintenance Phase of MY DIVA DIET, your activity level, and other variables).
Daily nutrient ratio for fat loss is 35% protein/45% carbs/20% fat (or close) and approximately 20 to 35% protein/45 to 65% carbs/20 to 30% for maintenance.
Number of meals is four to five per day.
Meal sizes are controlled appropriately (portion control).
Meals are timed appropriately (every three to four hours).

In summary ========= Daily caloric intake (overeating or undereating) How many calories are you consuming per day? What are your eating patterns? Notes

We are a country in which half of our citizens—and 31 to 38% of our children—are obese, primarily because we just eat too much. In fact, when it comes to food, we are a nation of extremes, either overeating or starving ourselves to lose weight.
We super-size everything—except water! Most of the food we eat has almost no nutritional value and contributes to fat storage and health issues like obesity, high blood pressure, high cholesterol levels, certain cancers, etc.

Daily Caloric Intake Rules

The average woman should consume between 1,200 and 1,600 calories per day.
A woman can and should consume more than 1,600 if she has a high metabolism, or is an athlete, pregnant, or has a medical condition that warrants a higher caloric intake.
Young girls and women trying to gain weight also need more calories.
Anything over 3,000 calories per day is not a good idea unless we are athletes or have some sort of medical condition.
Anything under 1,000 calories per day is considered starvation and will cause the body to go into survival mode—hold on to body fat not release it!. Undereating will not only hinder the body’s ability to get fit, but it will also jeopardize health.

REDUCTION PHASE Daily caloric intake (overeating or undereating)

The Diva Reduction Phase is based on 1,200 to 1,300 calories per day, ideally for ten weeks. However, start off with three to six weeks and see how much fat you lose, then make adjustments to lose more or go on to the Diva Maintenance Phase.
This total caloric intake is strict for now but can be adjusted during any part of the program.

Daily nutrient ratio: protein/carbohydrates/fat

As stated in the beginning of this section, your nutrient ratio will be 35% protein/45% carbohydrates/20% fat.

Number of meals per day

Eat frequent small meals throughout the day, including snacks.
Four meals per day every three to four hours is best and will ensure that you keep a steady blood glucose level, which helps with fat loss and energy.

Meal timing

Meal timing is up to you...Everyone’s schedule is different. Just remember to eat every three to four hours.
It’s okay to add a snack as a fifth meal just in case you could not consume your total calories, or if you are hungry.
Try to eat larger meals in the morning or afternoon. Reserve dinner for a nice piece of lean protein and some great-tasting fresh vegetables.

Meal size (portion control)

Eating frequent small meals will also help you avoid overeating at any given meal.
If you are tempted to eat too much at one time, just remember that you can eat again in three hours!

MAINTENANCE Daily caloric intake (overeating or undereating)

In Phase One you kept your daily calories low and controlled for fat reduction. In
Phase Two you can increase your caloric intake to 1,400 to 1,600 calories per day (and even higher), depending on your activity level, goals, medical condition, etc.

Daily nutrient ratio: protein/carbohydrates/fat

Your daily nutrient ratio was strict in Phase One—Diva Reduction, but you will have more flexibility in Phase Two—Diva Maintenance.
Daily nutrient ratio for fat loss is 35% protein/45% carbs/20% fat (or close) and
approximately 20 to 35% protein/45 to 65% carbs/20 to 30% for maintenance.

Number of meals per day

Continue eating about four small meals throughout the day.
You can add one or two (healthy) snacks.

Meal timing

Meal timing and eating frequent small meals throughout the day should always be part of your life. By now you should be hungry every three to four hours.
Continue to consume your larger meals in the morning or afternoon. At dinner, continue eating a lean piece of protein and fresh vegetables.
Once in a while, a big dinner is fine in Phase Two.

Meal size (portion control)

You will always follow guidelines for portion control—to maintain what you’ve worked for and to keep from overeating—and now you know how to do that well.
Use the same rules as in the Diva Reduction Phase, but you can have a little more food in the Diva Maintenance Phase.

MY DIVA DIET is based on some of the root causes of high body fat and poor health, these are called The Five Factors Affecting Body Fat and Health. This is Blog #2 of 5 to dig a little deeper into these "Five Factors".

Remember, Calories are your friend....and to learn more read this blog, Calories: Friends or Foes?

Factor #1: Liquid Consumption (MY DIVA DIET: Five Factors)

2009-09-03T08:42:00.000-07:00

MY DIVA DIET is based on some of the root causes of high body fat and poor health, these are called The Five Factors Affecting Body Fat and Health. I will take the next 5 blogs to dig a little deeper into these "Five Factors".

Today's focus will be...

Factor #1: Liquid Consumption
Too many poor liquid choices add unnecessary and empty calories to the American diet, and an inadequate water intake leaves women dehydrated, unhealthy, and unhappy.

In a nutshell here are some areas you can fix when it come to your liquid consumption that will truly shed those unwanted pounds and give you more energy, vitality, and better health.

PHASE ONE

Factor #1: Liquid Consumption

Water

Liquids should be limited to water and teas with no sugar. Try to drink approximately six to ten cups of water throughout the day (or more, depending on your body weight, exercise level, current diet, caffeine and alcohol consumption, and any medications you may be taking).

Coffee and other caffeinated drinks

Coffee is fine, but do not drink high-fat, high-sugar coffee drinks. Add some low-fat dairy, soy, or rice milk, and/or a splash of agave nectar or honey in your coffee if you need the flavor.
Be leery of so called “energy” drinks. They have far too much caffeine and most of them are full of sugar and other unneeded ingredients.

Tea

Green, red, and black teas are great tea choices.
Herbal teas are good choices too.

Sodas and other drinks

Avoid sodas, powdered drinks, juice boxes, fruit drinks, or sports drinks—they are full of sugar.
Stay clear of drinks labeled as “diet”. They contain artificial sweeteners and are not a good idea.

Juices (fruit and vegetable): fresh vs. concentrated

Juices should be kept to a minimum, and only use fresh-squeezed.

Meal replacement drinks

Meal replacement drinks like protein shakes, smoothies, and green drinks can be used as substitutes for any meal.
Ensure the quality of products you use or make them yourself.

Alcohol

Do not consume alcohol for faster results in Phase One.
During the Diva Maintenance Phase you can have alcohol in moderation.

PHASE TWO:
Factor #1: Liquid Consumption

Plenty of water—forever!
Liquid intake should be the same as in Phase One. An occasional deviation may be okay from time to time—just don’t get into the habit of choosing poor-quality liquids.
Alcohol in moderation is okay—create boundaries!

Next blog will cover
Factor #2: Quantity and Distribution of Calories

If you want the complete information about these Five Factors, you can find it in MY DIVA DIET: A Woman's Diet Book.

Weight-Loss Recipe: Diva Golden Omelet

2009-08-30T06:51:00.000-07:00

Diva Golden Omelet
1 whole egg + 2 egg whites
1/2 Roma tomato, chopped
4 asparagus tips, cooked and chopped into small pieces
1 Tbsp. Romano cheese, grated non-stick cooking spray

Preparation: Whip together egg and egg whites in a bowl. Spray skillet with non-stick spray and heat on medium heat or use “eggie pan.” Pour eggs in heated skillet or “eggie pan” and arrange tomatoes, asparagus, and cheese on top. When bottom of egg is cooked, fold in half with the fillings inside. Continue cooking until desired consistency is reached.

Makes 1 Serving -- Nutritional Value:

151 calories
16.8 g protein
4.7 g carbs
6.6 g fat;
1.1 g fiber
258.5 mg sodium

Diva Reduction Recipes
“Fit Meals in Minutes”
“Combining quick and convenient with sound nutrition!” Because we truly want you to succeed with MY DIVA DIET, we have designed quick Diva Recipes that meet the criteria for fat reduction as well as sound nutritional guidelines. You don’t have to give up taste when you eat correctly. In fact, you

will learn that wholesome and fit foods taste better than junk food.

Whole Foods Boycott and Protests?

2009-08-24T07:54:00.000-07:00

This past week I noticed an article in the Wall Street Journal written by John Mackey, CEO of Whole Foods, The Whole Foods Alternative to ObamaCare
Eight things we can do to improve health care without adding to the deficit.

I have been in the fitness industry for over 27 years and know a lot about health and fitness and Whole Foods Market is recommended in my book and on my website, MY DIVA DIET: A Woman's Last Diet Book, as a place to find high-quality foods that are beneficial to health and losing weight.

I'm not saying that Whole Foods Market doesn't have its share of foods that I would not recommend, just a place like, Trader Joe's, that you can find wholesome foods. You will always find so-called "healthy" and "diet" foods that are actually bad for you in all stores, even health food stores, specifically man-made and processed foods. The questions is how to know the difference...something I discuss in my book.

I realize that health-care reform is a very sensitive subject and it seems that there is an even divide over what the Obama administration is proposing. There are also many ideas floating out there on how we can fix health care in America. That being said, Mackey's stance and alternatives to health-care reform has pissed-off a lot of people, so much so that they have formed "boycotts" and "protests".

After reviewing the article in detail, I had to put my two-cents into the mix! My article can be found on Blogcritics

Whole Foods CEO: Good is the New Bad
The left is now attacking and punishing one of their own for disagreeing with ObamaCare!
Opinion in Politics — by Christine Lakatos — on Aug 23, 2009

EXCERPT:

The criticism of Mackey’s article was swift, Mark Rosenthal, a 39-year-old playwright in Massachusetts, was so angry that he started a Facebook group called Boycott Whole Foods the next day. Rosenthal’s beef apparently wasn’t just the health care portion of the op-ed. It was Mackey’s suggestion that “if you’re sick, it’s your fault,” that really got him fired up. “For anyone who has ever had a friend or family member get sick and you watched them die even with a good diet and exercise, it’s really insulting. I don’t know that [Mackey] considered the consequences of this statement”.

This is over Mackey's attempt to bring attention to the types of diseases that are preventable, and how these diseases affect health care costs in America today. Prevention is an important tool in cutting the risk of certain diseases and health care costs at the same time — something we are not discussing enough in the health care debate. Mackey wrote, “Rather than increase government spending and control, we need to address the root causes of poor health. This begins with the realization that every American adult is responsible for his or her own health.” I can’t agree more–-many on the Left want to claim that health care is a civil right, but first and foremost, it is an individual responsibility. There are exceptions: birth defects, children’s health, the handicapped, elderly and the extreme poor, as well as health issues resulting from accidents and unforeseen circumstances like war, pandemics and natural disasters, and of course, diseases that manifest despite every effort to live a healthy lifestyle.

Nobody wants to see someone suffer and/or die from any illness, even if it is self-inflicted. If you read the entire article and have any sense, you would discern that Mackey had no ill intent and does care about the sick; since he is well informed about the dangers of an unhealthy lifestyle, he wants others to consider the consequences of their choices. By the way, Mr. Rosenthal, Mackey never stated that all who are sick are to blame for their own illness, just many. These are Mackey’s exact words,

Unfortunately many of our health care problems are self-inflicted: two-thirds of Americans are now overweight and one-third are obese. Most of the diseases that kill us and account for about 70% of all health care spending—heart disease, cancer, stroke, diabetes and obesity—are mostly preventable through proper diet, exercise, not smoking, minimal alcohol consumption and other healthy lifestyle choices.

To read the entire article click here!

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Lets face the facts, if we all took better care of ourselves (including me), we would have a much healthier nation and, yes, it would have an impact on our health care costs, individually and collectively.

In my book, I talk about how an unhealthy lifestyle can damage our health and make us fat....
EXCERPT from MY DIVA DIET:

We need to confront the fact that poor nutrition and lack of exercise usually trigger our weight difficulties as well as some of the medical predicaments we find ourselves facing. However, the methods we use to confront these issues are extreme, to say the least. Instead of trying to gain control over our diet problem the right way, we have become desperate, seeking out programs that only end up as major disappointments— creating multiple health risks and costing us money.

I address some of the 'root causes' of high body fat and poor health:

EXCERPT from MY DIVA DIET:

What We Offer
FIRST (and foremost): MY DIVA DIET addresses the root causes of why we are overweight and not at our full potential for optimal health. These comprise the Five Factors Affecting Body Fat and Health.To help you understand how these factors work for or against you, you will be taking a diet quiz in PART THREE (pages 61-83) for specific answers about why you are in shape—or not.

These Five Factors are addressed and dissected throughout the book, then we give practical ways (rules) to incorporate them into your diet to achieve the body you've always dreamed of: fit, lean, healthy, vibrant, more functional, etc....

EXCERPTS from MY DIVA DIET:

In summary, MY DIVA DIET incorporates all Five Factors Affecting Body Fat and Health into one comprehensive diet program that works! Using the thirty-two subtopics listed above, MY DIVA DIET directs you within each of the Five Factors between two phases (Diva Reduction and Diva Maintenance) beginning in PART TWO.

In PART FOUR we provide you with some background information on the thirty-two sub-topics of the Five Factors Affecting Body Fat and Health (the thirty-two question categories you responded to in PART THREE’s Diva Diet Quiz). We also give you some MY DIVA DIET rules that will help you get healthy & fit for life.

Click her for more about the Five Factors

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I guess when you mix sound diet advice with politics, people go crazy! I respect everyone's political viewpoints; that of John Mackey and those protesting, however, I personally will continue to support Whole Foods Market!

I'm not sure how the rest of the MY DIVA DIET Team feels, so I am only speaking for myself.

www.MyDivaDiet.com

Diva Approved Page

Herbs & Spices Focus: Garlic

2009-08-22T06:52:00.000-07:00

Garlic (Allium sativum) is from the Alliaceae family like its close relatives chives, leek, and onions. The edible herb most commonly associated with the name garlic is the bulb of garlic cloves that is found underground, below the leafy, scallion-like growth.

For over 4,000 years, garlic has had many important roles in human life. It is considered by most that Central Asia to be its place of origin. It was believed to be used as food flavoring and seasoning. Garlic was being used in Egypt by 3,000 B.C. Later it was used in Pakistan and Western India and spread to China. The Spanish, Portuguese and French introduced it to the New World. Today, garlic is grown all over the world.[Reference OlivesGarlic.com]

Garlic has many benefits because it PROMOTES:

Heart Health; lowers blood pressure and decreases platelet aggregation, serum triglycerides and LDL-cholesterol, while increasing serum HDL-cholesterol.
Optimal Inflammatory Status: helpful in protecting against attacks of asthma and in reducing the pain and inflammation of osteoarthritis and rheumatoid arthritis
Optimal Health: It is a powerful antibacterial and antiviral agent that joins forces with vitamin C to help kill microbes. It is also helps protect against colon cancer.
Healthy Weight Control: The most potent an active part of garlic, allicin, has been shown to lower blood pressure, insulin, and triglycerides and can prevent weight gain!
Optimal Antioxidant Status: Garlic is power packed with so many vitamins and minerals; vitamin C, selenium, manganese and copper. Its sulfur-containing phytonutrients also promote antioxidant activity.
Other Health Benefits: Garlic is also full of bone-building calcium, energy-producing vitamin B1, and phosphorus, muscle-building protein, and sleep-promoting tryptophan!
Reference "The World's Healthiest Foods"

With so many health benefits including the antibacterial and antiviral properties, and considering flu season is approaching, make sure you add garlic to your diet!

Don't forget other Herbs and Spices: The Forgotten Treasure!

Herbs: These are leaves of low-growing shrubs. Popular herbs include parsley, chives, marjoram, thyme, basil, caraway, dill, oregano, rosemary, savory, sage, and celery leaves.
Spices: These come from the bark (cinnamon), root (ginger, onion, garlic), buds (cloves, saffron), seeds (yellow mustard, poppy, sesame), berries (black pepper), or fruit (allspice, paprika) of tropical plants and trees.

The Five Factors Affecting Body Fat and Health: MY DIVA DIET

2009-08-19T10:36:00.000-07:00

MY DIVA DIET addresses the root causes of why we are overweight and not at our full potential for optimal health. These comprise the Five Factors Affecting Body Fat and Health.

Here is a summary to help you understand how these factors
work for or against you:

Factor #1: Liquid Consumption
Too many poor liquid choices add unnecessary and empty calories to the American diet, and an inadequate water intake leaves women dehydrated, unhealthy, and unhappy.

Factor #2: Quantity and Distribution of Calories

Daily caloric intake (uncontrolled calories—too many or not enough)
Daily nutrient ratio: protein/carbohydrates/fat (unbalanced calories)
Number of meals in each day (too many or not enough)
Meal size (uncontrolled portions)
Meal timing (unmonitored timing)

Factor #3: Quality and Purity of Calories

Fat calories
Unhealthy calories
Dirty calories
Impure calories
Old and dead calories
Non-kosher calories (calories from meat –animal protein– that is not raised and slaughtered humanely and seafood that is high in cholesterol and toxins)

Factor #5: Exercise
Lack of exercise is a major factor in our health and often explains why we may be fat in the first place. We are a “remote-control” country: we lack physical activity and are frequently too lazy to exercise.

How MY DIVA DIET Addresses the Five Factors: The secret to MY DIVA DIET is that we dissect these Five Factors and put together a comprehensive plan to ensure that calories are used for their intended purpose—energy and health.

Factor #1: Liquid consumption is monitored.

Factor #2: The quantity and distribution of calories are calculated.

Total daily calories are approximately 1,200 to 1,600 (or more in some instances, depending on whether you are in the Diva Reduction Phase or Diva Maintenance Phase of MY DIVA DIET, your activity level, and other variables).
Daily nutrient ratio for fat loss is 35% protein/45% carbs/20% fat (or close) and approximately 20 to 35% protein/45 to 65% carbs/20 to 30% for maintenance.
Number of meals is four to five per day.
Meal sizes are controlled appropriately (portion control).
Meals are timed appropriately (every three to four hours).

Factor #3: The quality and purity of calories are determined.

They must be lean (containing little or no fat, especially bad fat).
They must be healthy (conducive to health).
They must be clean (free from foreign or extraneous matter).
They must be pure (free from contamination).
They must be alive and/or fresh (recently harvested, with no decay, not preserved or processed, and not overcooked)
Animal protein should be kosher (fit and suitable as described above).

Factor #4: Restrictive and unbalanced dieting is eliminated forever.

Factor #5: Exercise is introduced in a balanced regimen.
An effective exercise program should include:

Cardiovascular conditioning
Strength and endurance training
Flexibility training
Core and balance training
Corrective exercises
Functional training

Blog Talk Radio & Blogcritics: My Story

2009-08-13T07:42:00.000-07:00

BC Radio Live

"BC Magazine is a sinister cabal of superior writers. We feature 40-50 articles daily from more 2000 writers on every conceivable topic. All articles are edited by our team of 20 editors.
BC Radio Live is hosted by Eric Olsen, Phillip Winn, and Lisa McKay, the owners of BC Magazine. We bring you news of what's happening at BC Magazine every week. Part of the BC Radio Network."

I had the privilege of being on the BC Radio Live Show yesterday, August 12, 200, and it was a pleasure to finally talk to some of the BC owners: Eric, Lisa and Phillip. The show was great, although I talked too loud. LOL

The story starts back in March of this year when Alie James, another great writer for BC Magazine, who reviewed MY DIVA DIET: A Woman's Last Diet Book, recommended I become a writer for them too. It was a difficult choice because I didn't know anything about Blogcritics and wasn't even sure what a "blog" was, however, curiosity won the day and...

In March, 2009 I submitted my first article, and with the help of Natalie Bennett, it was finally published--thanks Natalie!

Diets: Hope or Hype?
Diets are big business ($58 billion) but do they work? In our quest to get fit and healthy, do diets offer hope or hype?

Since then, I have written a total of 16 articles and with the help of the editors at Blogcritics, they have all been published: My thanks to the editors that have helped polish my work for Blogcritics: Lisa, Christopher, Mark, Gordon, Clavos, Dave, Matt, Diana, and John. I hope I covered all so far!!

Since my first article about dieting, which is my expertise, I have completed 15 more which include:

2 Book Reviews: Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever and Gladiator: A True Story of ‘Roids, Rage, and Redemption

5 Movie Reviews (which I prefer to focus on true stories or documentaries) include: Notorious, Valkyrie, Religulous, 8 Mile, and Shouting Fire: Stories From the Edge of Free Speech.

2 Sci Tech articles; one about dieting and the other about Pilates at a resort called Parrot Cay with Pilates expert Lynda Lippin.

2 Culture artilces; American Idol: Season 8 and the death of Micheal Jackson and 1 Music Review, Eminem: Relapse of all things, of which my teenage daughter helped me!!!

And the most challenging, yet my favorite (other than my review of Bill Mahers documentary) are my 4 Political articles:

Racism, Politics, and the Media
Janeane Garofalo is hostage to her own deranged opinions.

Heinous Crimes against Children and the Death Penalty
What in the hell do we do with the perpetrators of heinous crimes against children, especially when they kidnap, molest, and kill our kids?

Bristol Palin: Hypocrite or Courageous Young Woman?
Will somebody please give Joy Behar a dictionary?

President Obama’s Czar Power
Our beloved community organizer is taking our country toward socialism and he is enlisting pit bulls to assist!

I haven't had this much fun since I was a competitor on American Gladiators--yet writing for Blogcritics is less physical and extremely cerebral! I look forward to writing more articles....

Christine Lakatos -- WRITER PAGE.

Make sure you check out Blogcritics Magazine and their on-going BC Radio Live on Blog Talk Radio -- I think they air live every Wednesday.

By the way, I heard about Blog Talk Radio from Jackie of Central Coast Women's Network and may be starting a fitness talk show (Fitness Flash) in the near future...

Diet Villain ALERT: Tranny Granny

2009-08-10T06:18:00.000-07:00

TRANNY GRANNY:
Consuming trans fats, hydrogenated oils, and other harmful preservatives and additives

Hydrogenated and Partially Hydrogenated Oil:
Hydrogenation is the process of heating oil and passing hydrogen bubbles through it. By hydrogenating oil, either partially or fully, you are creating a solid and dense consistency. Because of this consistency, and because it is cheap, hydrogenated and partially hydrogenated oil is a favorite butter substitute among food producers. The American obesity epidemic began when oils like coconut oils were replaced by partially hydrogenated oils.

Hydrogenated oil is not the only thing you need to be aware of and alarmed about, you should be aware of all MAN-MADE, PACKAGED AND PROCESSED FOODS:

Processed Foods
According to many fitness and health professionals, about 90% of Americans’ food budget are used to buy processed foods. Gone are the days when wholesome foods in their natural form were the main staple of the American diet. Food products have taken that place–and we wonder why we are over-weight and unhealthy.

Do you eat a lot of man-made, packaged, processed foods?
Do you read labels?
Are you selective in my food choices when it comes to man-made, packaged and processed foods?
Or do you just glance at labels?
Or maybe you don't read labels at all?

Always know what you are eating and what the ingredients in your food are—or at least have a good idea (do your own research). This major adjustment to old eating habits will guarantee weight loss, improved health, and longer life.

Clean calories (reading labels/things to look for)

Preservatives and additives
Flavoring agents, coloring agents, sweeteners (artificial and natural), emulsifiers, texturizers, stabilizers, etc.
Chemicals and other fake foods
Hidden fats (hydrogenated vegetable oils and other unneeded and unhealthy fats)
Hidden sugars (maltodextrin, corn syrup, high fructose corn syrup, etc.)
Hidden sodium (salt, MSG, sodium benzoate, sodium nitrate, ferrous sulfate, etc.)
Hidden flour (white flour, baking powder, starch, dextrin, etc.)

* Notes

Clean and pure calories are very important in MY DIVA DIET (in both Phase One and Two) because health should be the number one goal in any weight-loss program. In fact, if you are healthy you will find it much easier to lose weight.
Cleaning up your calories is more important than decreasing your intake, and the best way to do it is to select natural and fresh foods over packaged, processed, man-made foods.
Some diets are based on eating a great many unclean calories that help you lose a few pounds but place you at risk for health predicaments like fibromyalgia, headaches, heart disease, diabetes, cancer, and others.

“If you make only one change in your eating habits, it should be in choosing clean, pure calories.”

* Clean Calories Rule

There are two main rules in this category:

Become informed about food additives and preservatives.
Read labels, read labels, read labels!

Blog to teach you how to read labels -- Read Food Labels: Your Health & Fitness Levels Depend on It!

“The Golden Food Rule: If God (nature) made it, it is safe. If it is man-made, it must be examined thoroughly.” www.MyDivaDiet.com

Food Facts: Watermelon

2009-08-06T07:12:00.000-07:00

Watermelon is one of my favorites fruits. In fact, when I was pregnant with my first child, I ate a whole watermelon in just one sitting.

Watermelon makes you full without making you fat! In fact, watermelon has no fat, cholesterol, and almost no sodium, yet it is high in potassium!

Nutritional Values of Watermelon

Serving Size: 1 cup

Calories: 46
Protein: 1 g
Carbohydrate: 11 g
Fat: 0 g
Cholesterol: 0 g
Dietary Fiber: 1 g
Sodium: 2 mg

It's still summer and when it gets hot, watermelon comes to mind! Not only does watermelon help quench thirst, it helps alleviate inflammation that come from conditions like arthritis, asthma, atherosclerosis, colon cancer, and diabetes

Watermelons are abundant source of antioxidants, vitamin C, and vitamin A. They are rich in potassium, which is a nutrient that helps control blood pressure, regulate heart beat, and possibly prevent strokes. Watermelon is also a valuable source of lycopene, one of the carotenoids that may help reduce the risk of prostate, breast, endometrial, as well as lung and colon cancer!

For more information about watermelon and other healthy foods, check out my favorite book - the World's Healthiest Foods -- www.whfoods.org

Weight-Loss Recipe: Diva Quinoa Quench

2009-08-02T07:22:00.000-07:00

Diva Quinoa Quench
1 cup cooked quinoa
1 oz. almonds, chopped
1 oz. raisins
1/2 cup low-fat organic milk

Preparation: Cook quinoa as directed on package in a saucepan or rice cooker. Combine cooked quinoa, almonds, and raisins in a bowl and top with milk.

Makes 1 Serving
Nutritional Value: 374 calories; 14 g protein; 52 g carbs; 12.5 g fat; 6.5 g fiber; 60 mg sodium
Notes:

To make this recipe vegetarian, use soy or rice milk.

To cut the fat, skip the almonds and use fresh fruit like 1/2 banana or some berries.

Benefits of quinoa:

Quinoa is a light, fluffy, and slightly crunchy whole grain that is gluten free. It is naturally extra-low in fat and is sodium, and sugar free. Quinoa provides more amino acids, enzymes, vitamins, minerals, fiber, antioxidants, and phytonutrients than most other grains!

Quinoa is a great when you need an alternative to your every day oatmeal. Also, consider other cereals you may be consuming that are full of sugar and other fattening ingredients that are unhealthy. See my blog "Food Facts: Cereal".

Yes, carbs are an important part of your diet even when you are trying to lose weight--learn more in my blog "The Carb Defense".

Diva Reduction Recipes
“Fit Meals in Minutes”
“Combining quick and convenient with sound nutrition!”You will find over 35 weight-loss recipes in MY DIVA DIET: A Woman's Last Diet Book!

Also, I hope you ordered your "Shopping Pocket"!

"Shopping Pockets" Are Here: Versatile and Protection Against Germs!

2009-07-24T09:55:00.000-07:00

Attention all you parents (and those of you who are concerned about germs) out there -- "Shopping Pockets" are here! Designed by Dreamtree Products, my personal friends, "Shopping Pockets" combines purse, diaper bag, coupon holder, etc. into one convenient tote while providing protection against germs on the shopping cart handle.

Features:

Our innovative design combines handbag, diaper bag, coupon holder, etc. in one convenient tote.
Our snap-over-the-handle shopping cart tote provides access to conveniently placed pockets for things such as cell phone, pen, shopping list, ipod, checkbook, cash/credit cards, glasses, water/baby bottle/sipper cup, etc.
Heavy duty snaps keep your possessions safely attached to shopping cart while shopping.
Non-slip strips under tote helps keep it in place on handle of cart.
Provides protection from unwanted germs on shopping cart handle.
Having the tote on the handle allows more room in cart seat for child or more shopping items.
Concealed zippered pocket.
Adjustable shoulder strap.
Made of durable fabric. (Machine Wash, gentle, hang dry, or wipe clean).
Patent #5961018
Made in USA

The story of THE INVENTION OF “MOMMY POCKETS”

After the birth of my 2nd daughter, my "germ-conscience" husband and I began working on ways to keep our two young children from putting their hands and mouths on shopping cart handles. We knew shopping carts were handled by hundreds of people every day, therefore leaving behind a multitude of germs o

n the handle. We decided to create our own product to combat this problem. It started with a simple wrap of material around the handle of the cart and grew from there. My husband and I decided to bring in my sister, and my mom, (the seamstress in the family) for inspiration and a little brainstorming.

Eventually we came up with a tote that was a combination diaper bag/purse which snapped over the handle of a shopping cart.

Dream Tree Products are a family business: The creators of "Shopping Pockets" include Elizabeth Wright (and her husband Tom) and Rhonda Marshall who are sisters and partners in this incredible adventure!

By the way, the creators (Libby & Tom) of "Shopping Pockets" are awesome and the nicest people I've ever met. They are also the best parents on the planet. Their two daughters are terrific and happen to be my daughter's best friends. Photo here of Christmas 2006!

With so much versatility and a great way to keep germs away while you shop, how can you resist this unique invention? Get your "Shopping Pocket" today! And stay tuned for more products by DreamTree Products -- Coming Soon: Mommy Pockets, Shopping Pockets Jr., and Mow-Tote!

Exercise Tips: The Swiss Ball

2009-07-19T06:47:00.000-07:00

What is a Swiss ball?
Swiss balls are large, heavy-duty inflatable balls with a diameter of 45 to 75 cm (18 to 30 inches).

The Swiss Ball is versatile and inexpensive piece of exercise equipment that you can use to get a full body workout while improving your balance, posture, strength, and so much more––it is unique because it works multiple muscles at one time while forcing your body to balance itself. It can be used during your weight training and flexibility parts of your exercise program–at home or in a fitness facility. It is great for beginners, advanced exercisers, athletes, and rehab patients.

Benefits of the Swiss Ball

Improve Posture
Improves Balance and Stability
Improve Flexibility
Nervous System Activation
Strengthen Core and Extremities
Effective Rehabilitation Tool
Great Addition to Athletes Training Program

Where did they come from?
"The Swiss ball was used as early as the 1960s. It originally was used by physical therapists and chiropractors in Switzerland to assist with rehabilitation and became known as the Swiss Ball.

Through seminars and classes the Swiss Ball was introduced into the USA in the early 1980’s. But, the Swiss Ball is far more versatile and valuable than simply for re-hab use. In the late 1980’s coaches, athletic trainers and personal trainers realized the effectiveness of the Swiss Ball in developing balance and core strength. Since then they are reported as being the most effective method for core conditioning". Background information from SwissBalls.com

For more information on Exercise--see my blog in MY DIVA DIET "Tools For Success",

Food Facts: Frozen Entrees

2009-07-16T07:03:00.000-07:00

Many diet programs, nowadays, include frozen "entrees" that are labeled, SMART, LEAN and HEALTHY, however there is nothing smart, lean or healthy about them, even if they are low in calories, fat and carbs! This includes frozen entrees offered by NutriSystem, WeightWatchers, or Jenny Craig--Thanks Nora)!

The following chart contains only a few of some common frozen-food entrees that are considered healthy (and labeled that way). We won’t address canned foods and other packaged foods, they would take up our entire book. MY DIVA DIET wants you to read and compare the labels on these and other products before you choose any packaged, processed, or man-made food products.

Listing include calories, protein, carbs, fat, sugar, sodium, fiber and number of ingredients:

South Beach Diet: Caprese Chicken w/Broccoli -- 260; 33; 12; 7; 4; 710; 4; About 50
Smart Ones: Chicken Fettuccini -- 340; 23; 47; 6; 3; 680; 4; About 50+
Lean Cuisine: Lemongrass Chicken -- 240; 17; 30; 6; 4; 600; 4; About 55
Kashi: Sweet and Sour Chicken -- 320; 18; 55; 3.5; 25; 380; 6; About 60
Lean Cuisine: Panini -- 280; 21; 32; 8; 3; 690; 5; MANY
Lean Pockets (1) -- 290; 11; 45; 7; 5; 500; 5; MANY
Healthy Choice: Roasted Chicken -- 290; 16; 39; 7; 7; 600; 10; MANY
Smart Ones: 3-Cheese Macaroni -- 300; 14; 48; 6; 3; 570; 3; MANY
Stouffer’s Rigatoni w/Roasted Chicken -- 390; 19; 44; 15; 2; 820; 3; MANY

Clean calories (reading labels/things to look for)

Preservatives and additives
Flavoring agents, coloring agents, sweeteners (artificial and natural), emulsifiers, texturizers, stabilizers, etc.
Chemicals and other fake foods
Hidden fats (hydrogenated vegetable oils and other unneeded and unhealthy fats)
Hidden sugars (maltodextrin, corn syrup, high fructose corn syrup, etc.)
Hidden sodium (salt, MSG, sodium benzoate, sodium nitrate, ferrous sulfate, etc.)
Hidden flour (white flour, baking powder, starch, dextrin, etc.)

* Notes

Clean and pure calories are very important in MY DIVA DIET (in both Phase One and Two) because health should be the number one goal in any weight-loss program. In fact, if you are healthy you will find it much easier to lose weight.
Cleaning up your calories is more important than decreasing your intake, and the best way to do it is to select natural and fresh foods over packaged, processed, man-made foods.
Some diets are based on eating a great many unclean calories that help you lose a few pounds but place you at risk for health predicaments like fibromyalgia, headaches, heart disease, diabetes, cancer, and others.

* Clean Calories Rule

There are two main rules in this category:
Become informed about food additives and preservatives.
Read labels, read labels, read labels!

Paw Ingredients Label Guide

Number of Ingredients Signals

1 Ideal

3 Excellent

5 Probably OK

6-9 May need further analysis

10-19 Could be a problem

20-29 Caution

30 + Stay away!

* FYI's on food labels:

Ingredients for a given product are listed by weight, in descending order.
Some preservatives are okay, but not when there are more preservatives than the natural food it is supposed to be made of.
Some preservatives are actively harmful—you should do your own research to learn more about food additives.
Avoid products containing too many additives like colorings, fillers, flavor enhancers, etc.
Watch for hidden calories, fats, sugar, sodium, and flour.
Avoid products with unfamiliar ingredients—find out what they are!

To learn more about reading labels, check out the MY DIVA DIET blog "Read Food Labels: Your Health & Fitness Levels Depend on It!"

"diet villain" ALERT: JUNKSTER

2009-07-14T06:18:00.000-07:00

JUNKSTER: Eating too much junk food

Junk food is more than fast food, pizza, ice cream, potato chips, cookies, candy, donuts, etc....

Junk food makes up about 50% or more of today’s American diet, and many people lack an understanding of how its prevalence affects body fat and health issues. MY DIVA DIET wants you to know that junk food is just what its name implies, and it underlies many of our worst food choices, wreaks havoc on our health, and is a major factor in our obesity epidemic.

* Notes

Junk food goes far beyond candy, cake, donuts, and commonly prepared desserts:
It comprises most fast food.
It includes soda and other sugary drinks.
It also comprises many of the packaged, processed, and refined foods so popular today, including but not limited to crackers and snack items, frozen and canned foods, cereals, etc.
It also includes items made with hidden flour, sugar, sodium, and fake fats.
It incorporates many foods that are man-made, especially wholesome foods that are:
Manipulated in any form
Made with artificial ingredients
Packed full of preservatives and additives

* Junk Food Rules

In general, stay away from fast food and the other junk food items listed above, as well as the ones you already know about.
Be cautious and extremely selective when choosing man-made food products—less is better here.
Eating junk food once in a while might be okay, but some choices are better than others.
Do a little research: in addition to reading labels, check some of the charts available on restaurant menus and at fast-food eating places.
There are much better choices than junk food when you want dessert or just a sweet treat, such as frozen yogurt, sorbet, pudding, and gluten-free fig bars.

* FYI’s

JUST read labels of some commonly used food items, like chips, fruit snacks, cookies, donuts, cake, crackers, Cheetos, etc., which at first glance, you may think are low in calories or fat, but when you analyze their ingredient panels you’ll discover that most contain anywhere from twenty to seventy-five items, including trans fats, sugar, flavor enhancers, preservatives, MSG, white and wheat flour, milk, nuts, cheese cultures, and other unwholesome ingredients.
Even when trans fats are omitted (a recent trend), these foods contain saturated fat and other harmful ingredients.
Most man-made foods (including the fat-free products) do not have any fiber or nutritional value.

Other items to consider labeling as JUNK FOOD are frozen food items like frozen dinners; processed meats and meat products like hot dogs and lunch meat; breads and cereals made with white flour and sugar; as well as most canned foods. Especially those that have anywhere from 10 to 50 ingredients–which most man-made and man-manipulated food products do!

Next blog will be about Frozen Foods!

Anything that does not pass the "pure and wholesome" food test and has more than 5 ingredients must be examined thoroughly!

Pilates in Paradise!

2009-07-10T06:51:00.000-07:00

Parrot Cay Resort Hosting Pilates Retreat: “Strength Without Struggle” with Lynda Lippin
Experience the power of Pilates in paradise this Fall, 2009!
Author: Christine Lakatos — Published: Jul 08, 2009 at 6:09 pm

This Blog is about Parrot Cay Resort and their Pilates Retreat and Lynda Lippin, a highly-qualified Pilates instructor, but it will also teach you the benefits of Pliates and its POWER to transform your body!

One of the most prestigious, exclusive, and spectacular resorts in the world, COMO Shambhala Retreat at Parrot Cay Resort, located in the Turks and Caicos Islands, will be hosting a five-day, six-night restorative Pilates Retreat, “Strength without Struggle.”

World class Pilates teacher, Lynda Lippin, (Parrot Cay’s popular and highly experienced resident Pilates specialist), will be leading this Pilates Retreat from November 8th to the 14th, 2009, which is open to all, including beginners.

Lippin has been practicing and teaching Pilates for over 20 years, has owned and operated award winning Pilates studios in the U.S., and trains Pilates teachers for the Physical Mind Institute. Lippin is also an accomplished fitness trainer, certified by ACE (American Council on Exercise), and has her own array of "back and neck pain" Pilates audios & e-books.
Parrot Cay is a tiny private island, which is geographically situated in the Northern Caribbean Turks and Caicos Islands, only a one-and-a-half-hour flight from Miami and a three-hour flight from New York City.

Parrot Cay Resort and COMO Shambhala Retreat is the only thing on the 1000-acre island––even the private estates are under the COMO wing, as it were. Parrot Cay Resort is a quiet and peaceful place where you will find an award winning holistic spa––a retreat for those who seek total relaxation and rejuvenation for your mind, body and spirit. White sand beaches, hues of turquoise to azure and on to deep blue waters, and coral reefs surround the resort, while the island is rich with marine life and vegetation.

Click here to learn more about Pilates-- Blog Critics: Author, Christine Lakatos......

Check out Lynda Lippin's blog, Pilates Goddess, to learn more about Pilates, her expertise and her own array of "back and neck pain" Pilates audios & e-books.

Don't forget getting and staying in shape (low body fat and good health) requires exercise AND the proper diet. Check out my blogs:

Exercise a Major Factor if you are Serious About Getting Fit!
The Proper Diet -- Good Foods for Low Body Fat, Vibrant Health, and Longevity!
These are from my Seven-Part Series: Why Do American Women Get Fat? What You Can Do About It. Found on EzineArticles.com

All this and more can be found in the diet book for women of all ages -- MY DIVA DIET: A Woman's Last Diet Book

"diet villain" ALERT: DAIRY MAIDEN (Got Milk? Know the Facts)

2009-07-08T06:37:00.000-07:00

DAIRY MAIDEN: Consuming too many dairy products (milk, cheese, ice cream, butter, etc.)—especially non-organic

GOT MILK? Know the facts:

Total daily dairy intake

Although Americans consume some milk and milk products from sheep and goats, the American diet derives most of its dairy products from cattle. We at MY DIVAD DIET love cows and know that dairy is big business, but there are mixed reviews from nutritionists, fitness professionals, and even those in the medical field about the benefits of cattle dairy products, ranging from the belief that they are harmful to the conviction that they are a great food source. MY DIVA DIET takes the middle ground and finds dairy and dairy products acceptable as long as they are clean and pure and are not consumed in excess.

* Notes

We tend to drink too much dairy (milk) and eat too many foods and products that contain dairy, and there are drawbacks to this habit.
The lactose that is found in milk (and all dairy products) is a form of naturally occurring sugar, but many dairy products contain added sugar (for example, some yogurts = 36 grams of carbohydrates, and 31 of them are from sugar).
Dairy and dairy products do have some protein, but they are high in fat unless you get low- or non-fat types (the two exceptions are cottage cheese and some yogurts).
Unless you use organic dairy and dairy products, you risk the possibility of consuming a product from a cow that was injected with hormones and antibiotics. Also, consider the cow’s feed (which affects its milk) as well as its health, treatment, and living conditions.
The big push for milk is because of the calcium it contains, but you can select other healthy foods that are good sources of calcium.
In one cup of beet greens, broccoli, chicory, Chinese cabbage, collard greens, kale, rhubarb, or spinach you can get anywhere from 10% to 35% of the RDA (recommended daily allowance) of calcium without the fat, sugar, or sodium.
These foods also provide other important vitamins, minerals, and fiber.
You can also get calcium from sardines and salmon, tofu, soy or rice milk, soybeans, nuts and seeds, and other leafy green vegetables.

* Total Daily Dairy Intake Rules

Dairy and dairy products are okay but are not the total answer to your mineral requirements and can add unhealthy calories to your diet (unless you are extremely careful with your choices). Your best bet is to keep dairy and dairy product consumption down to one to two times per day (or less if you can).
Less dairy (except for yogurt) is best when you are trying to lose weight, but this also holds true for maintenance and overall health.
Choose low-fat or non-fat organic milk & cottage cheese and low- or non-fat, no- sugar-added yogurts.
Cottage cheese is a great way to get protein into your diet.
Yogurt is a good source of acidophilus—a beneficial bacteria that helps prevent the growth of harmful bacteria in the body (gastrointestinal tract).
Choose yogurt and cottage cheese that contain live active cultures.
Because of its high fat content, cheese should be consumed in small amounts.
In the Diva Reduction Phase, Parmesan, Romano, feta, skim mozzarella, and string cheese are acceptable because a small amount goes a long way.
In the Diva Maintenance Phase, you can add other kinds of cheese in small amounts.
Other commonly used dairy products are butter and cream. These are high in fat and should be used sparingly.
For those of you who are lactose-intolerant (unable to absorb the natural sugar in dairy) or who don’t really care for dairy, rice or soy milk and other soy and rice products are good choices.
Be aware that dairy is used as an ingredient in many other foods, so you need to monitor this aspect as well.
Try goat’s milk—e.g. popular alternative to cow’s milk.

Does milk do a body good? Only if it is the the right kind.

To learn more about your "diet villains" check out the MY DIVA DIET website "diet villain" page.

Here's a secret from a retired fitness competitor and bodybuilding--If you want to get really lean, skip ALL dairy except the yogurt recommended above and small amounts of organic low-to no-fat milk (or switch to soy milk).

Wild Cow Productions!

To see the entire Ms. San Luis Obispo, 1989 -- You Tube for MY DIVA DIET

Herbs & Spices Focus: Cinnamon

2009-07-06T06:35:00.000-07:00

Cinnamon:
While most popular during the cold winter months, cinnamon is available throughout the year. The brown bark from the cinnamon tree is available in two forms: dried sticks and ground powder. Cinnamon is known for its anti-clotting, anti-microbial, and anti-inflammatory properties. It is sometimes used as a food preservative, and helps control blood sugar, boost brain function, improve colon health, and protect against heart disease. Cinnamon is rich in manganese, fiber, iron, and calcium.

TIP: Try adding cinnamon to lamb, sautéed vegtables, oatmeal, and yams. Try some in your coffee too!

To learn more about other herbs and spices check out MY DIVA DIET "Tools for Success" -- Herbs and Spices the Forgotten Treasure.

All this and more from MY DIVA DIET: A Woman's Last Diet Book

Dieting Without Sauces: A Great Way to Lose Weight!

2009-06-26T07:16:00.000-07:00

Sauces, salad dressing, dips, and condiment intake
Many Americans don’t appreciate real food (e.g. food in its natural form). We not only super-size our meals but also put sauces and condiments on everything.

* Note

Some sauces, salad dressings, dips and condiments are good to use, such as salsa; marinara sauce; low-sodium, no-wheat soy sauce; olive oil; Balsamic vinegar; low-fat salad dressing; mustard; and horseradish.

* Sauces, Salad Dressing, Dips, and Condiment Rules

Try to eat your foods plain—it’s much better for you.
If you are going to use sauces, salad dressing, dips, and condiments, use them in moderation, and choose ones that have some nutritional value.
Choose items that have minimal calories and ingredients.
Be extremely selective.
Watch out for sauces and dips made at restaurants and those you buy at the grocery store. Most are packed full of fat, flour, sugar, sodium, preservatives, and other harmful ingredients.
You can find better-quality products at some health food stores—read labels.

If you need the sauces, salad dressing, dips, and condiment, here are some much better choices (list above), however, if you want to lose weight and gain health––LESS IS BETTER!

Food Facts: Asparagus

2009-06-22T06:49:00.000-07:00

Vegetables should be the main part of your diet due to their health-promoting value–nutrients that vegetables contain!

Just like fruit, vegetables should be included every day because they not only provide energy and fiber, but they contain many water-soluble vitamins like: vitamin C and the B vitamins. Fruits (and vegetables) provide more of these critical nutrients than any other type of food. Unlike fat-soluble vitamins (such as vitamins A, D and E), which are bodies can store for future use, water-soluble vitamins are needed every day for our bodies to function optimally!

Vegetables are the most nutrient-rich foods, (provide the most vitamins, minerals, and phytonutrients for the least amount of calories), so they are key if you want to lose weight and keep it off!

Vegetables come in many sizes, shapes and from different parts of the plant.

leaves: spinach and lettuce
roots: carrots and beets
stalks: celery and fennel
tubers: potatoes and sweet potatoes
inflorescents: flowering vegetables like broccoli and cauliflower
bulbs: garlic and onions

That being said, lets talk about asparagus:

Asparagus is often referred to as the "aristocrat of vegetables" because at the time of ancient Rome, fleets of ships were sent to gather asparagus for the emperors.

Asparagus is an excellent source of folic acid, a B vitamin essential for proper cellular division and DNA synthesis as well as an essential nutrient for healthy cardiovascular system. Asparagus also provides health-promoting carotenoid phytonutrients, such as betacarotene, lutein and zeaxanthin, which function as powerful antioxidants that protect cells against the oxidative damage causes by free radicals.

Asparagus promotes digestive health, heart health, fetal health, bone health as well as energy production. It is interesting to not that asparagus acts as a natural diuretic due to its mineral profile: low in sodium, high in potassium (the opposite of the American diet) combined with the amino acid asparagine.

To maintain optimal health, it is recommended that you eat 3-4 servings of fruit and 5 servings of vegetables per day! But don't overcook your vegetables–al dente is best!

When choosing fruits and vegetables, go for colors—red, orange, yellow, green, blue/purple, and even white. Each color is a pigment that signifies the presence of certain antioxidants, vitamins, and minerals.

www.MyDivaDiet.com

Food Facts: the Peach

2009-06-20T05:25:00.000-07:00

Fruits are flavorful, versatile, and full of health-promoting nutrients. We need fruit in our diet every day because they not only provide energy and fiber, but they contain many water-soluble vitamins like: vitamin C and the B vitamins. Fruits (and vegetables) provide more of these critical nutrients than any other type of food. Unlike fat-soluble vitamins (such as vitamins A, D and E), which are bodies can store for future use, water-soluble vitamins are needed every day for our bodies to function optimally! Fruits are rich in health-promoting phytonutrients (plant nutrients), which act as powerful antioxidants!

A new season has arrived (summer) and we can now add new fruits to our daily diet that are delicious, healthy and will help us with our weight-loss goals.

Peaches (Prunus persica) and nectarines (P. persica var. nectarina) share their origins in the Orient. Peach trees were considered the most sacred plant in the Taoist religion. Even today, peaches are served at Chinese birthday celebrations as a symbol of hope and longevity. Peaches eventually made their way to Persia, then Europe, where they were considered a rare treat.

The Facts: Botanically, peaches and nectarines differ by only one recessive gene, the one responsible for--you guessed it--fuzz. However, today's peaches have little of the fuzz you may remember from your youth. It's either been bred into ...

A peach and a nectarine are very similar. Genetically, there is not much difference between the two. The main difference is that a peach has fuzz on its skin while a nectarine does not.

Peaches and nectarines are low in calories and contain no fat, cholesterol, or

sodium. They are also rated low on the glycemic index (42). Peaches and nectarines are a good source of fiber, Vitamin A, Niacin, Potassium and vitamin C. A medium size peach or nectarine contain around 60 to 70 cals, 2g protein, 15-17g carbs, 0g fat, and 2-3g fiber.

To maintain optimal health, it is recommended that you eat 3-4 servings of fruit per day–so grab a peach or nectarine (or a few) today!

When choosing fruits and vegetables, go for colors—red, orange, yellow, green, blue/purple, and even white. Each color is a pigment that signifies the presence of certain antioxidants, vitamins, and minerals.

Get fit for summer with MY DIVA DIET: A Woman's Last Diet Book

"diet villain" ALERT Part Two: SHOOGA (artificial sweeteners)

2009-06-17T06:25:00.000-07:00

SHOOGA: Using too much sugar, and too many sugar derivatives, and sugar substitutes (artificial sweeteners)

"Diet Villain" ALERT: SHOOGA--Part Two: Sugar Substitutes
Click here to learn about sugar PART ONE: Sugar and sugar derivatives

Sugar substitutes (artificial sweeteners)

What are artificial sweeteners? (MayoClinic.com)

Artificial sweeteners are chemicals or natural compounds that offer the sweetness of sugar without as many calories. Because the substitutes are much sweeter than sugar, it takes a much smaller quantity to create the same sweetness. Products made with artificial sweeteners have a much lower calorie count than do those made with sugar. Artificial sweeteners are often used as part of a weight-loss plan or as a means to control weight gain.

Commonly Used

#1. Aspartame:
Aspartame is an artificial sweetener (the white powder in the little blue packets) commonly used in “diet foods” like soft drinks, drink mixes, gelatin desserts, low calorie frozen desserts, etc. Aspartame (Equal, NutraSweet), is a chemical combination of two amino acids and methanol, and has recently been linked to cancer and neurological problems.

#2. Saccharin:
Saccharin is an artificial sweetener found in “diet” products, soft drinks, sugar packets, and fountain drinks at restaurants. In animal studies saccharin has caused cancer of the bladder, uterus, ovaries, skin, blood vessels and other organs. In 1977 the FDA wanted to ban saccharin because of these animal studies, but congress intervened and permitted its use as long as there was a warning label. In 2000 saccharin was removed from the list of cancer causing chemicals and Congress passed a law removing the warning label. As a result, use of saccharin in soft drinks and other foods will likely increase, and so will the incidence of cancer.

#3. Splenda:

Splenda is the trade name for sucralose, a synthetic compound stumbled upon in 1976 by scientists in Britain seeking a new pesticide formulation. It is true that the Splenda molecule is comprised of sucrose (sugar) — except that three of the hydroxyl groups in the molecule have been replaced by three chlorine atoms.

According to Women to Women: A great website full of information on this topic

"Evidence that there are side effects of Splenda is accumulating little by little. Sucralose has been implicated as a possible migraine trigger, for example. Self-reported adverse reactions to Splenda or sucralose collected by the Sucralose Toxicity Information Center include skin rashes/flushing, panic-like agitation, dizziness and numbness, diarrhea, swelling, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain. These show up at one end of the spectrum — in the people who have an allergy or sensitivity to the sucralose molecule. But no one can say to what degree consuming Splenda affects the rest of us, and there are no long-term studies in humans with large numbers of subjects to say one way or the other if it’s safe for everyone."

#4. Stevia:
Stevia (STEE-vee-uh) is a South American shrub whose leaves have been used for centuries by native peoples in Paraguay and Brazil to sweeten their yerba mate and other stimulant beverages.

Stevioside, the main ingredient in stevia (the two terms are often used interchangeably), is virtually calorie-free and hundreds of times sweeter than table sugar. “So it appeals to many people as a natural alternative to artificial sweeteners,” says Mark Blumenthal of the pro-herb American Botanical Council in Austin, Texas.

Cancer. In the laboratory, steviol can be converted into a mutagenic compound, which may promote cancer by causing mutations in the cells’ genetic material (DNA). “We don’t know if the conversion of stevioside to steviol to a mutagen happens in humans,” says Huxtable. “It’s probably a minor issue, but it clearly needs to be resolved.” Read more from Nutrition Action

Artificial sweeteners are chemicals that offer the sweet flavor of sugar without the calories. There is much debate on their safety and MY DIVA DIET does not recommend them.

* Notes
The long-term harmful effects of some artificial sweeteners are documented. However, as new ones come on the market, their effects will remain unknown until the harm is already done.

According to some researchers, nutritionists, and diabetes experts, artificial sweeteners may have carcinogenic properties and be linked to increased risk of tumors, seizure disorders, chronic headaches, and hyperactivity in children.

* Sugar Substitutes Rule

To become genuinely healthy and fit you should avoid unnecessary sugar and artificial sweeteners while developing a taste for foods and liquids in their natural forms.

DON'T LEAVE YOUR HEALTH TO CHANCE -- skip the artificial sweeteners and use fruit, honey, or agave nectar instead!

Weight-Loss Recipe: DIVA Beet and Chicken Salad

2009-06-12T07:35:00.000-07:00

Diva Reduction Recipes
“Fit Meals in Minutes”
“Combining quick and convenient with sound nutrition!”

Diva Beet and Chicken Salad
1 beet, cooked, cooled and chopped
3 oz. chicken breast (from a rotisserie chicken), chopped or shredded
2 cups organic spring mix salad
1/3 cup carrots, shredded
1/3 cup peas, cooked and cooled
1 tomato, chopped
1 Tbsp. Balsamic vinaigrette dressing

Preparation: Place beet in small saucepan and boil for about 20 minutes or until al dente. Set aside and let cool slightly. While the beet is cooking, carve out the breast from your rotisserie chicken, cut into small pieces and set aside. Mix together spring mix, carrots, peas, and tomatoes. Add the beet and chicken (cold or warm). Toss with Balsamic vi

naigrette.

Makes 1 Serving
Nutritional Value:

360 calories
33.2 g protein
31.5 g carbs
9.5 g fat
8.3 g fiber
355 mg sodium

NOTES: If you are a vegetarian or vegan, just skip the chicken! Try adding eggplant OR fresh, unsalted almonds instead!

FYI:

Poultry (lean chicken and turkey) should be organically (grass-fed) raised and always choose the lean pieces, without the skin! Chicken is a great source of protein, niacin, B vitamins and other nutrients. Chicken promotes optimal health, energy production, heart health, and bone health.

Beets are high in nutrients, low in calories, and contain almost 4 grams of fiber in 1 cup! They contain phytonutrient pigments that provide powerful antioxidant protection. Beets are also rich in folate, which is a B vitamin that is important for a healthy heart and essential for normal growth tissue.

This is a great summer dish, easy to make and great for weight loss!

"diet villain" ALERT: SHOOGA (sugar)

2009-06-09T05:49:00.001-07:00

SHOOGA: Using too much sugar, and too many sugar derivatives, and sugar substitutes

"Diet Villain" ALERT: SHOOGA--PART ONE: Sugar and sugar derivatives - part two will be "sugar substitutes"

Overconsumption of sugar is a rapidly growing problem in America today. The Center for Science in the Public Interest notes that we eat 20% more sugar now than in 1986. The average American eats twenty teaspoons of added sugar a day, aside from natural forms of sugar like lactose in milk and fructose in fruit. With so much sugar being consumed, it’s no wonder we face growing problems with obesity, diabetes, and other health issues.

Sugar:

Sugar primarily comes from sugar cane and sugar beets and goes through a refining process. Table sugar (granulated white sugar), which is stripped of all vitamins, minerals, fiber, amino acids and trace elements during the refining process, is pure sucrose. Sugar can affect health in a myriad of ways–suppress the immune system, cause free radical formation in the bloodstream, produce a significant rise in triglycerides and increase in total cholesterol, cause hypoglycemia, kidney damage, produce an acidic stomach, overstress the pancreas, increase risk of Crohn’s disease and ulcerative colitis, increase the amount of fat in the liver, cause hormonal imbalance, increase in the body’s fluid retention, lead to many mineral deficiencies, speed up aging, cause headaches, including migraines, promotes tooth decay and periodontal disease. Sugar also contributes to hyperactivity, anxiety and depression, diabetes, osteoporosis, weight gain and obesity. And this is the abbreviated list.

Dietary sugar is primarily comprised of refined sugar cane or sugar beet. Table sugar (granulated white sugar) is pure sucrose and is stripped of all vitamins, minerals, fiber, amino acids, and trace elements during the refinement process.

* Notes

One level teaspoon of table sugar contains 15 empty calories, which means that these calories have little, if any, nutritional value.
Beyond the sugar we add to our coffee or tea, we consume sugar in a myriad of packaged foods where its content is disguised by other names, like “high fructose corn syrup”, which can cause fat gain and health problems.
Read the ingredients panel on just some of the hundreds of cereals currently on the market today. See my blog "Food Facts: Cereal"
Just because you don’t use table sugar or eat high-sugar cereals doesn’t mean you are avoiding sugar in your diet. Just read the labels on other packaged, man-made food products.
Be aware of other sources of sugar, like molasses, syrup, jams, etc.

* Total Daily Sugar Intake Rules

Avoid eating or adding table sugar to your food.
Since there is plenty of sugar occurring naturally in some foods (e.g. dairy products, fruits, vegetables), try to keep your extra sugar intake to no more than 50 grams per day.
Be very selective in your extra sugar sources.
If you need sweet, use honey (1 Tbsp. = 17 g) or agave nectar (1 Tbsp. = 8.2 g).
Begin to read labels on packaged foods—you will be truly amazed at how many products contain sugar and/or sugar derivatives--IT IS EVERYWHERE
Train your taste buds to start enjoying the natural tastes of whole food and liquids, and you will reap the rewards of a leaner body, better health, and a more vibrant look. And, you will avoid many potential health issues.

FYI
Fructose and High Fructose Corn Syrup:
Fructose is one of three simple blood sugars that are primarily found in honey, fruits, and some vegetables. While fructose is a very important source of energy for many body processes, over-consumption can overwhelm the body’s ability to process it, causing the excess to be converted to fats in the bloodstream (triglycerides). The presence of excess triglycerides has been linked to an increased risk of heart disease, appetite de-regulation (feelings of dissatisfaction or hunger which may lead to weight gain), and potential insulin resistance (which leads to the onset of type II diabetes).

High fructose corn syrup (HFCS) is pure corn syrup (100% glucose–another simple sugar) added to glucose, which has undergone a process that increases the amount of fructose in the final product. There are different grades of HFCS, each primarily for a different purpose.
• HFCS 90: 90% fructose, 10% glucose (used in baked goods),
• HFCS 55: 55% fructose, 45% glucose (used in soft drinks), and

• HFCS 42: 42% fructose, 58% glucose (used in sports drinks).

If you are serious about losing weight and gaining (re-gaining) your health, sugar is one "diet villain" you need to be aware of and conquer! It is is MOST man-made, packaged, and processed foods. So save the sugar for those rare times you want to "cheat on your diet"!

Stay tuned for Diet Villain ALLERT -- PART TWO: "sugar substitutes"

Food Facts: Cereal

2009-06-05T06:10:00.000-07:00

Cereal is a commonly consumed food item, however, did you know that most cereal contain sugar, salt, flour (usually white or wheat), corn starch, and artificial ingredients. So, before you trust Tony the Tiger with your dietary advice and that of your children, you better think twice! In fact, take a look at some of the cereal you may have in your cubboard, and just count then number of ingredients–if there contain more than five then it is probably not a good choice! There are a few exceptions like cereal found at Food For Life. Read more at the end of this blog!

Diva Reduction Safe Cereal List

Here is a list of cereals (hot and cold) MY DIVA DIET endorses...they:

Are all gluten-free.
Have no trans fats, saturated fat, or cholesterol.
Are very low in or have no preservatives or additives.
Contain less than 2 grams of sugar.
Are very low in or have no sodium at all.
Are made from the whole grain–most are not from processed grains.
Are not made from white or wheat flour.
Are not made from any flour at all.

Hot
#1 -- Arrowhead Mills Organic Steel Cut Oats - Organic, Wheat-Free, Vegetarian -- ¼ cup = 160 calories; 6 g protein; 27 g carbs; 3 g fat; 8 g fiber; 0 mg sodium; 0 g sugar

#2 -- Old Fashioned Quaker Oats - 100% Natural -- ½ cup dry = 150 calories; 5 g protein; 27 g carbs; 3 g fat; 4 g fiber; 0 mg sodium; 1 g sugar

#3-- Ancient Harvest Quinoa - Wheat Free, Gluten Free, Organic -- ¼ cup dry = 166 calories;

5 g protein; 30 g carbs; 3 g fat; 3 g fiber; 5 mg sodium; 1 g sugar

#4-- Ancient Harvest Quinoa Flakes - Organic, Gluten Free Kosher -- .33 cup = 134 calories; 4 g protein; 23 g carbs; 0 g fat; 2.6 g fiber; 4 mg sodium; 1 g sugar

#5-- Lundberg Cream of Rice Cereal - Gluten Free, Organic, Vegan -- ¼ cup dry = ½ cup cooked = 150 calories; 3 g protein; 32 g carbs; 1.5 g fat; 3 g fiber; 0 mg sodium; 0 g sugar

#6-- Pocono Cream of Buckwheat - Wheat & Gluten Free, Organic -- .25 cup = 140 calories; 2 g protein; 36 g carbs; 0 g fat; 1 g fiber; 0 mg sodium; 0 g sugar

Cold
#7 -- Nu-World Foods Amaranth Berry Delicious Gluten Free, Milk-Free, Corn-Free, Egg-Free, Nut-Free, Soy-Free, Kosher, Organic -- 1 cup = 86 calories; 4 g protein; 18 g carbs; 1 g fat; 3 g fiber; 3 mg sodium; 1 g sugar

#8 -- Erewhon Organic Crispy Brown Rice – Gluten-Free, Organic, Kosher -- 1 cup = 110 calories; 2 g protein; 25 g carbs; 0.5 g fat; 0 g fiber; 160 mg sodium; 2 g sugar

Paw Guide for Choosing Healthy Cereals
It is always best to choose cereals that:

Have 5 ingredients or less
Contain no trans fats, cholesterol, or saturated fats
Contain no preservatives or additives
Contain no white flour
Are gluten-free (with some exceptions like oats and rye)
Are made from the whole grain

One serving size should:

Have less than 5 grams of sugar
Have less than 50 grams of sodium
Have 3 to 10 grams of fiber or more

You can find some great cereal that is not gluten free at Food For Life, and is great for when you are on a Maintenance Plan and are not gluten intolerant (celiac disease)! Their cereals contain no flour, no refined sugar, no preservatives, no fat or shortening, no cholesterol, and no artificial colors or flavors. Ezekiel 4:9® Sprouted Whole Grain Cereals are made from freshly sprouted certified organically grown whole grains and legumes. This natural combination provides unequalled nutrition as a complete protein.

Food for Life products are made with filtered water and are kosher-certified. Their products are made with whole grains, sprouted grains, and they are low glycemic, high in fiber, and they do offer gluten-, wheat-, and yeast-free foods. They include cereal, breads, tortillas, and more! The best part is you will find food items based on scripture, Genesis 1:29 and Ezekiel 4:9! And they are in your local supermarket!

To learn more about gluten free, you can read my blog, Gluten Free: How it Can Hel p You Lose Weight.

Have a great weekend!

Food Facts: Energy Bars

2009-05-30T07:10:00.000-07:00

Food, Sports, Energy, and Protein bars

The problem with food, sports, energy, and protein bars is that they are are man-made products with many ingredients. MOST are just "glorified candy bars". MY DIVA DIET is sure these products were designed with good intentions, but they fail the “real and natural” food test.

* Notes

There are too many food, sports, energy, and protein bars (alias “food bars”) to list here or analyze, and not all of them are created equal. Some are healthier than others, using real ingredients, while others are just glorified candy bars.
Food bars (including granola bars) are only marginally better for you than candy bars or fast food burgers.
Most food bars are high in calories, contain sugar (or high fructose corn syrup), wheat and other flour, fat and fat sources (like hydrogenated oil), salt, milk products, nuts, cocoa and cocoa powder, caffeine and other stimulants, ginseng, and additives and preservatives.
Some food bars add vitamins and minerals to increase their value.
Some food bars contain fiber and some are gluten-free.

* Food, Sports, Energy, and Protein Bars Rules

MY DIVA DIET does not recommend food, sports, energy, or protein bars as part of your daily diet—we remind you that you need to get your calories from natural, fresh, and wholesome foods.
It’s okay in an emergency situation to have one of these food bars. Try to choose those with fewer ingredients, higher protein and fiber, and no sugars and low to no flavor enhancers, additives, and preservatives. Again—read the labels!

To learn more about reading labels, check out my blog post "Read Food Labels–Your Health & Fitness Levels Depend on It!"

Remember the MY DIVA DIET Golden Food Rule:

"If God (nature) made it, it is safe. If it is man-made, it must be examined thoroughly.”

And if you are ready to get fit for life-check out MY DIVA DIET: A Woman's Last Diet Book

Exercise Tips: The Foam Roller

2009-05-26T07:37:00.000-07:00

The Foam Roller is an effective, inexpensive, and light weight peice of exercise equipment that can be used in a variety of ways! Foam rollers are used for self-myofascial release, self message, spine mobilization, balance and core training, and flexibility and corrective exercises.

I love the foam roller and use it all the time, even while I am watching TV. My favorite use of the foam roller (other than the massage affect) is for thoracic and lumbar spine mobilization.

We are all to often always in a state of flexion (bending forward) and rarely (unless you are a gymnast or fitness enthusiast) take our spine into extension (bending backward). Using the foam roller can help mobilize your spine (or maintain its normal, healthy state), which is essential to good posture.

Two great spine mobilization exercises:

Thoracic Spine Mobilization

While on your back, place the 4" foam roller just under your shoulder blades. Place your hands behind your head. Gently lean backward over the roller as far as comfortable. Exhale, relax and hold for 5 count then curl back up. Repeat twice at each level. Move the roller upward an inch and repeat the process. Do this again on to two levels higher.

Lumbar Spine Mobilization

While on your back, place the 4" foam roller along the top of the buttocks (below belt-line). Gently rock your knees from side to side while the roller is along the top of your pelvis. Do 10 times slowly. Then, move the roller up one inch, then gently lower your hips over the roller so that your low back arches, then tilt the pelvis backward. After 5-6 tilts forward and backward, move the roller up your spine another inch and continue slowly to rock your pelvis over the roller. YOu may also rotate your knees slightly from side to side with the roller in the low back.

The foam roller is a must addition to your exercise routine! Here are some links to inform and guide you about the effectiveness and use of foam rollers. They come in many sized and you can buy them at your fitness center, sports stores, and online!

Diet Blog: The Mighty Foam Roller

You Tube: Stretching with the Foam Roller; By: mypypeline.com

You Tube Top 5 Foam Roller Exercises; By: www.kineticfitness.co.uk

Tea Does a Body Good!

2009-05-19T06:33:00.000-07:00

As noted in my last blog, "diet villain" ALERT: CAFF, I am posting this information about tea.

Tea
After water, tea is the most commonly consumed beverage in the world, offering many health benefits if you skip the cream and sugar. The average amount of caffeine in tea is 40 milligrams per cup, compared to coffee, which contains around 100 milligrams per cup.

* Notes
Teas such as green, black, white, and red contain polyphenols, which are rich in antioxidants that help protect our bodies from free radical damage and may reduce the risk of gastric, esophageal, and skin cancers.

Polyphenols also help prevent blood clotting, lower cholesterol levels, and may lower the risk of ovarian cancer.

Herbal teas are infusions made with herbs, flowers, spices, roots. and other plant parts but do not have the same health-promoting properties as green, red, and black teas.

Herbal teas are consumed for their physical or medicinal effects, especially for their digestive, immunity, cleansing, relaxant, and wellness properties.

* Tea Rules

Drink a couple of cups of tea daily to help boost your water intake and add other health benefits. With such a wide variety of flavors you’re bound to find one or more you love.
Don’t drink grocery store or convenience store bottled teas that aren’t 100% tea. These teas usually contain sugar, high fructose corn syrup, and other sugar derivatives, all of which are definite no-no’s.
Try pre-made unsweetened Tejava tea (www.tejava.com), found at Trader Joe’s.
Some coffee bistros offer a variety of tea choices—just make sure they are plain teas—no sugar, cream, artificial sweeteners, etc.

Here are some articles you may want to read about tea:

Web MD: Antioxidants in Green and Black Tea

Health, caffeine, and benefits: is tea good for you?

Tea is good for you, but skip the milk.

Drink up: White tea is good for you–really?

Health Benefits of Tea

Lose fat and gain health NOW with MY DIVA DIET: A Woman's Last Diet Book

"diet villain" ALERT: CAFF (caffeine)

2009-05-17T06:35:00.000-07:00

CAFF: Drinking too much caffeine from liquid sources like coffee, sodas, and other high-caffeine drinks with no nutritional value. And consuming other products containing caffeine like medications and diet pills.

Coffee and other caffeinated drinks
If you think that just because you don’t drink coffee or you drink decaf that you aren’t consuming any caffeine, think again. Under current federal regulations a product labeled “decaffeinated” can still contain 2.5% of the original amount of caffeine, and caffeine is also found in tea, soda, energy drinks, chocolate, candy, medications, and diet pills.

* Notes

Coffee itself is not the problem so much as is consuming too much caffeine.
Caffeine acts as a stimulant and can cause your heart to pump faster and your breathing to quicken.
Caffeine acts as a diuretic, which increases the body’s need for more water.
Caffeine is also a drug that can be addictive, so people who consume caffeine every day will usually need to continue to consume the same amount of caffeine just to feel normal.

* Coffee and Other Caffeinated Drink Rules

Coffee is okay in moderation, especially without sugar and cream.
A little honey or agave nectar is good for sweetening coffee, as is low-fat milk because of its lactose (milk sugar) content.
Skip dry creamers—they contain hydrogenated oil as well as sugar and other unwholesome ingredients—try a little low-fat soy milk or rice milk instead.
Watch out for those fancy coffee drinks—they are full of fat and sugar.
Tea is a great substitute for coffee—it’s low in caffeine and has other beneficial qualities (will posted about tea next).
Avoid soda—not just because of the caffeine but for other reasons as well.
Be cautious of so-called “energy drinks”, as they usually contain high amounts of caffeine.
Chocolate is okay on occasion, but choose dark chocolate instead of milk or white.
Be aware of caffeine in medications you are taking.
Stay away from diet pills!

* FYI’s

Coffee beans are produced by the Coffea plant, a small evergreen plant. Once ripe, coffee berries are picked, processed, and dried, then roasted to varying degrees (depending on desired flavor) and brewed for coffee.
It’s been suggested that coffee may provide health benefits because of its antioxidants, which help prevent free radicals from causing cell damage.
Coffee’s negative health effects are mostly due to excessive consumption of the caffeine it contains, which research suggests may create temporary problems such as increase in the stiffening of arterial walls, magnesium deficiency, and a mixed effect on short-term memory.

Final Note: I love my coffee (having some now)! Coffee is NOT the villain here, it is the excess intake of caffeine (that you will find in many products other than coffee). Not to mention, what we add to our coffee! Since, coffee comes from a plant it has antioxidants and it is a natural way to get a "jolt" to help you exercise!

To learn more about coffee has its benefits:

Learn more about MY DIVA DIET "diet villains"

The Five Factors Affecting Body Fat & Health

2009-05-15T07:32:00.000-07:00

The Five Factors

Factor #1: Liquid Consumption

Factor #2: Quantity and Distribution of Calories

Factor #3: Quality and Purity of Calories

Factor #4: Restrictive and Unbalanced Dieting

Factor #5: Exercise

Factor #1: Liquid Consumption

Too many poor liquid choices add unnecessary and empty calories to the American diet, and an inadequate

water intake leaves women dehydrated, unhealthy and unhappy.

Factor #2: Quantity and Distribution of Calories

Daily caloric intake (uncontrolled calories—too many or not enough)
Daily nutrient ratio: protein/carbohydrates/fat (unbalanced calories)
Number of meals in each day (too many or not enough)
Meal size (uncontrolled portions)
Meal timing (unmonitored timing)

Factor #3: Quality and Purity of Calories

Fat calories
Unhealthy calories
Dirty calories
Impure calories
Old and dead calories
Non-kosher calories

Factor #4: Restrictive and Unbalanced Dieting

Because most women look for quick-fix solutions to our obesity and poor-health epidemic, we buy into gimmicks and false promises.

We subscribe to dangerous pills and special packaged foods. We suffer needlessly. Sometimes we lose weight only to "rebound"–

gaining more weight than when we started and usually at the expense of our health. We end up confused and more desperate.

So instead of seeking the proper way to lose weight, we start the cycle all over again.

Factor #5: Exercise

Lack of exercise is a major factor in our health and often explains why we may be fat in the first place. We are a “remote-control” country: we lack physical activity and are frequently too lazy to exercise (or at least find ways to be active).

MY DIVA DIET WAY

The Five Factors Fixed

Factor #1: Monitor liquid consumption.

Consume plenty of water each day and proper amounts of other liquids

Factor #2: Calculate the quantity and distribution of calories.

Eat according to your metabolism, goals, and activity level.

Factor #3: Determine the quality and purity of calories.

Eat pure and wholesome foods.

Factor #4: Eliminate restrictive and unbalanced dieting forever.

Factor #5: Introduce a balanced exercise regimen.

Exercise Tips: Crunches

2009-05-12T06:50:00.000-07:00

Crunches work the upper abdominal area and are a good part of your abdominal training, but did you know that they are an overused exercise (to much flexion and not enough extension of the spine) and....

If done improperly, crunches can cause injury to your low back.
If done on the floor or a machine ONLY (and with neck support), crunches can cause your cervical flexors to weaken (neck).
If you ONLY do crunches and do not incorporate a complete core training program, you can create muscle imbalances and encourage poor posture!
Too many crunches can cause your abdominal muscles to shorten which will lead to poor posture.

First: STOP doing all those crunches on the floor–in fact stop doing SO many crunches...period! These are two common mistakes made in training and will only lead to muscle imbalances, poor posture, and neck issues. Abdominal training should include all of the abdominal muscles (and related muscle groups); external and internal obliques, rectus abdominis, transverse abdominis, psoas, quadratus lumborum, and cervical flexors.

Second: MAKE SURE your abdominal training is done with the proper technique.

Third: KNOW that you CAN NOT SPOT REDUCE FAT, so doing all the abdominal training in the world will not reduce the fat in that area. Abdominal training (all weight training) will tone and shape the muscles underneath the layer (s) of fat, but if you do not reduce the fat in that area you will NEVER see those hard earned muscles! Lowering your overall body-fat percentage (around 10-18% on average) is the key to unveiling that shapely, sexy, and firm body you are building through weight training! The goal is to "GET LEAN & FIRM"! In order to get lean and firm (including but not limited to "six-pack abs", a small waistline, and/or a flat stomach) you will need to incorporate a proper diet and add both cardiovascular conditioning and weight training into your regime–this will ensure you build muscle and lose the fat!

Fourth: Since the abdominal muscles are just like other muscle groups, you DON'T need to train them every day.

Fifth: Make sure you ADD a comprehensive flexibility training program to your routine to enhance your joints' ability to move through a full range of motion. Keeping your muscles flexible will help improve physical performance and posture, reduce the risk of injury, will make you function better, and much more!

Here are a few ways you can do your crunches -- the right and effective way!

#1 Swiss Ball Crunch (my favorite)!

Arms out
Arms close to chest
Arms above head
Weighted

#2 Cable Crunch

With Swiss Ball
Standard Cable Crunch from Knees

#3 Straight Arm- Lat Pull Down

To learn more about Core Conditioning in its entirety see my blog "Six-Pack Abs–Small Waistline: The Smart Way!"

Exercise tips from MY DIVA DIET www.MyDivaDiet.com