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.

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!"  

Food Facts: Asparagus

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

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)

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!

Food Facts: Energy Bars

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 

The Five Factors Affecting Body Fat & 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  

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. 

MY DIVA DIET (copyright 2007)