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

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

1. Cardiovascular Conditioning
2. Strength and Endurance Training
3. Flexibility Training
   
4. Core and Balance Training
   
5. Corrective Exercises
   
6. Functional Training

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)

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)

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)

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)

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

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.

Herbs & Spices Focus: Garlic

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

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 #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.


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

Diet Villain ALERT: Tranny Granny

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.

1. Do you eat a lot of man-made, packaged, processed foods?
2. Do you read labels?
3. Are you selective in my food choices when it comes to man-made, packaged and processed foods?
4. Or do you just glance at labels?
5. 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: Frozen Entrees

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: 

1. South Beach Diet:  Caprese Chicken w/Broccoli -- 260;  33;  12;  7;  4;  710;  4;  About 50
2. Smart Ones:  Chicken Fettuccini -- 340;  23;  47;  6;  3;  680;  4;  About 50+
3. Lean Cuisine: Lemongrass Chicken --  240;  17;  30;  6;  4;  600;  4;  About 55
4. Kashi:  Sweet and Sour Chicken -- 320;  18;  55;  3.5;  25;  380;  6;  About 60
5. Lean Cuisine:  Panini -- 280;  21;  32;  8;  3;  690;  5;   MANY
6. Lean Pockets (1) -- 290;  11;  45;  7;  5;  500;  5;  MANY  
7. Healthy Choice: Roasted Chicken --  290;  16;  39;  7;  7;  600;  10;  MANY
8. Smart Ones: 3-Cheese Macaroni --  300;  14;  48;  6;  3;  570;  3;  MANY
9. 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

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!