The Diet Solution Program

How to Loss Weight By Eating More And Doing Less Cardio Workouts

2010-06-05T08:41:00.000-07:00

Is the statement Eat More and Do Less Cardio to Lose that Unwanted Weight true? That is what many others including Jay Nelson thought. This 42 year old resident of New Jersey, busy husband and father of 3 could not believe what was being told to him. Like many people after the holiday have passed, Jay became disappointed with his weight gain and was even frustrated with his efforts to loss the weight that provided no end results. He had been trying to eat less and get in at least 4 miles of running a day, but every time he tried this routine he ended up with back problems and would give into hunger. Can you imagine the surprise when he had to eat more and do much less cardio workouts to achieve the results that he wanted. It's been almost 3 months and Jay has lost a total of about 30 pounds, and 9 inches off the waist. He eats all the food he wants and exercise less than an hour per a week. So what do you think is the secret to this mans success? He used three basic weight loss principles that anybody can incorporate until there life style.

1.) Jay started to do strength training about three times a week.
The key is to do the right strength training for your weight loss efforts. Jay did not go from one machine to the next doing reps. Strength training that incorporates exercises that use your whole body and keeps up your heart rate the entire time is better. You should try doing three exercise back to back using a stability ball, free weights and your own body weight. You will see how quickly your heart weight will start to go up. There will be no lounging around and talking during this exercise routine. The intensity needs to be high, and the workout will take about 45 minutes. You need to incorporate your strength training, and reduce aerobic cardiovascular training. This will be beneficial to your success. The only tissue in your body that is capable of burning fat is your muscle.

So, if you have more muscles you will be burning fat through out your day. The amount of muscle in your body will also affect your metabolism. This is the exact reason why men can eat more than women because they have more muscle mass. For instance if you have one pound of muscle it requires approximately 50 calories a day. So you need to build up your muscle mass so you can eat more through out the day and sill lose weight easily.

Aerobic exercises will burn calories while your working out, but it will not do anything for your muscle mass. So your not burning calories throughout the day.

2.) Jay did interval training with aerobic cardiovascular exercise.
So essentially your body will become use to anything your doing for long periods of time. The aerobic cardiovascular exercise you do can make fat burning more effective.This is exactly what you do not want. (If your car became more effective at burning gas, you would probably start using it less and less). The same thing goes for your body. So do not let your body become effective at burning fat because your going to loss less of it for the same amount of work. So for instance when you start you will burn 200 calories for 2 miles of running. In two months, you will be down to about 150 calories for your 2 mile run. So what’s going to end up happening is you will increase your distance just to get rid of those same 200 calories. I do not know how you feel but this is exactly what i want to avoid doing. Interval training is a serious of intense activities separated by a short period of rest. You will want to constantly change the intensity with cardio during the entire workout. You want to alternate for high intensity to low intensity. So on the elliptical machine you could do a 5 minute warm-up. Then one minute at a high intensity usually a level 9 or 10. The two minutes at a lower intensity usually a level three or four. Do this in three minute rounds three to four times. As time goes on gradually increase your intensity level once you feel it starting to get easier.

You should cool down for about 5 minutes, and that is a total of around nineteen to twenty minutes of cardio exercising, not an entire hour! You need to keep your body guessing so it does not become accustomed to anything your doing.

3.) Jay now eats a lot of food throughout the day.
Jay's amazed with his new meal plan. Jay was allowed to eat more than he was currently eating, and he could not believe that this would help him lose that unwanted weight. The most drastic difference was the food he would be choosing for himself.

Every meal he ate was comprised of a carbohydrate, protein and a good fat. Jay ate lots of eggs the organic of coarse. He had meat, poultry, vegetables, whole grains, olive oil, nut butter and raw nuts. In order for Jay to burn fat he had to make his body believe it was not starving. The only way you can do that is by feeding it. So what you can do to achieve these same impressive results is incorporating exceptional strength training and some intervals of cardio to your workout. Just do not be doing one all of the time, and make sure your whole body is moving. Please do not sit on any machines. You want to be in constant movement all the time.

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Low Carb, Gluten Free Meatloaf

2010-05-28T10:27:00.000-07:00

Meatloaf is often a family dinner staple and can be put together quickly and easily for a simple and healthy dinner solution.

Here is my recipe for healthy meatloaf. Not only does it taste delicious, it is lower in carbs and gluten free by using the right kind of breadcrumbs.

Ingredients:
1 pound Grass Fed ground Buffalo or Beef
1/3 cup gluten free bread crumbs (they are made from rice and I found them at the health food store)
1/3 cup organic ketchup (yes, this adds in some sugar so be careful if you are very sensitive to sugar)
½ red onion finely chopped

Lots of the following spices: dried parsley, oregano, basil, and garlic powder (I know “lots” is not a measurement but I’m not sure how much I put in there but I do know it was a good amount of each.)

Celtic Sea Salt and black pepper
1 organic egg

Directions:
Pre-heat oven to 350 degrees.

Grease an 8 ½ x 4 ½ inch loaf baking pan with organic, unrefined coconut oil.

In a mixing bowl, mix all the above ingredients together

Place the mixture into the prepared loaf pan and shape into a loaf

Bake in the preheated oven for 45 minutes or until done. Allow to stand 5 minutes before slicing.

I hope you enjoy this meatloaf as much as my family and I did!

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Mini Vegetable Frittatas

2010-05-28T10:19:00.000-07:00

Ingredients:

8 large organic eggs
½ cup organic milk, preferably raw (I’m going to try and use coconut milk next time and see if that works since I don’t eat very much dairy, but I figured I would stick to the recipe exactly as it was written for the first time.)
1 Tbsp. butter
1 cup zucchini, diced
1 cup red pepper diced
1 cup sliced fresh mushrooms
1 leek diced
¼ cup fresh Italian flat leaf parsley, chopped finely
1 tsp. Celtic Sea Salt
½ tsp. black pepper

Preheat oven to 350 degrees F. Grease a large muffin tin with butter. Whisk eggs and milk together in a large missing bowl. Set aside.

Heat butter in a medium skillet or frying pan over medium heat. Place zucchini, red pepper, mushrooms and leek in a skillet and sauté until vegetables become soft, about 5 minutes. Remove from heat and stir in parsley, salt and pepper. Fold vegetables into egg mixture.

Fill muffin cups three-quarters of the way full with vegetable frittata batter. Bake 20 to 30 minutes until frittatas are set and browned on top.

Serve hot or let cool and store in the fridge for later.

Makes 8 to 10 mini vegetable frittatas.

Yummy!

No Mayo DSP Coleslaw

2010-05-28T10:16:00.000-07:00

(makes 8 servings)

1 medium tomato, diced
1 teaspoon salt
1 teaspoon pepper
1 (16 ounce) package shredded coleslaw mix
1/4 cup lime juice

Place the tomato in a large bowl, and season with salt and pepper. Stir in the coleslaw mix and lime juice. Refrigerate for 10 minutes before serving.

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Organic Mayo

2010-05-28T10:13:00.000-07:00

1 large egg yolk, at room temperature
¾ cup oil *
1/8 tsp salt
1 tbs lemon juice
½ teaspoon Dijon mustard

Set up your electric beater or blender. Place the egg yolk and salt and add the mustard, lemon juice and blend on pulse. Keep the blender running as you add oil drizzling very slowly. This will take a few minutes. Don’t rush the process. The oil may begin to separate from the egg. When all the oil has been added, add more salt and lemon juice. Refrigerate for up to five days. Stir before serving.

* Notes on oils
Extra Virgin Olive Oil can be used, however, walnut oil makes gives it a more buttery taste.

Hazelnut oil gives this a nutty flavor.

Truffle oil works great and gives it a more earthy flavor but also makes for a more pricey mayo.

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Warm and Nutty Cinnamon Quinoa

2010-05-28T09:51:00.000-07:00

Serves 4

Ingredients
1 cup coconut milk
1 cup water
1 cup organic quinoa, ( rinse quinoa before cooking)
2 cups fresh blueberries
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans or walnuts

Directions
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.

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Isabel’s Oatmeal Concoction

2010-05-28T09:48:00.000-07:00

Ingredients

•½ cup dry oatmeal (slow cook oats, not instant) made with water.
•2 organic eggs
•Cinnamon and stevia to sweeten (optional)

Directions
In order to make this a fast and easy breakfast, I cook the oatmeal the night before (while I’m cooking dinner) or make 2-3 servings of it at once and store in the refrigerator for the next few days.

I put my serving of oatmeal in a saucepan and heat up. Once the oatmeal is really hot, I crack the eggs right into the oatmeal (like egg drop soup) and stir them into the oatmeal without breaking the yolk. The whites and the yolk cook in the hot Diet, Oatmeal oatmeal. I then sweeten it with a bit of stevia and cinnamon.

I love it! And it takes me less than 10 minutes to make in the morning. You’ve got to try this one. You will either thank me or you’ll make fun of me like my husband.

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Tea Juice

2010-05-28T09:43:00.000-07:00

Ingredients

5-6 bags caffeine-free herbal tea (e.g., peach, mint, chamomile, or fruit tea)

3 quarts boiling water

Stevia powder (or liquid) to taste

Directions

Pour water over tea bags in a large pot. Add stevia while tea is hot. (Adjust amount according to the desired sweetness.)
Let the tea cool, remove tea bags, transfer tea to a serving pitcher or individual water bottles, and refrigerate.

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DSP Lemonade

2010-05-28T09:37:00.000-07:00

Ingredients

1/2 a lemon
5 drops liquid stevia
12 oz water

Directions
Mix all ingredients in a large cup. Add more stevia or lemon based on your taste.

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How To Make Strawberry Shortcake

2010-05-28T09:08:00.000-07:00

These delicious little shortcakes are made in muffin cups.

Ingredients
¼ cup sifted coconut flour
3 tablespoons butter, melted
3 eggs
3 tablespoons raw honey
¼ teaspoon Celtic Sea salt
¼ teaspoon vanilla
¼ teaspoon baking powder

Directions
Blend together butter, eggs, honey, salt and vanilla. Combine coconut flour with baking powder and whisk into batter until there are no lumps. Pour batter into greased muffin cups. Bake at 205 Degree C (400F) for 15 minutes. Serve topped with fresh strawberries and a little bit of whipped cream. Makes 6 cakes.

You’ve lost the Weight, but how clean are you on the inside where it Counts?

2010-05-27T09:50:00.000-07:00

In today's age and world, being slim, shapely, possessing ripped abdominal muscles and toned arms seems to be the aim of a vast majority of the people you see spending tons of hours working out at gyms.

These same people spend loads of money on the new weight-loss pill or supplement guaranteed to 'make you eat less and increase your metabolism...' and in spite of whatever side effects the product may contain, the average Joe, still thinks this quick fix will be worth the risk.

In truth, some of these people have luck with these efforts, and yes they possess the ever so ripped and toned muscles we as a society admire so much. However, the fact that needs to be accepted and pondered upon thoroughly is: 'Whatever is not built on a proper foundation will eventually crumble!'

Most fitness experts and bodybuilders atrophy and wear down prematurely as sooner or later, these muscles 'blown up' with unnatural substances have a tendency to pretty much deflate. Moreover, 'ripped' muscles and supposed 'feats' of strength DO NOT depict proper and optimal health.

There is a saying that is known to every culture which goes:” you are what you eat...” What you eat plays arguably the most important role on your overall health and fitness, thus PROPER DIET should be the most important factor of any and every health seeker.

What then should one eat? In a nut-shell: yes as boring as it may sound- Fruits and Vegetables.
These substances possess the abilities to not only provide the necessary fuel needed for day to day activities, but play important and vital roles in

1. Providing the alkaline reserves in the body for balancing chemical metabolism within.

2. Cleansing the digestive and excretory tract as they act as the much needed intestinal broom to sweep these 'pipes' (as you may call them) clean to function properly in their duties of nourishing and cleansing the body.

3. Keeping the body fit, trim and in shape WITHOUT the unwanted side effects of toxic and artificial substances such as pills and supplements. Sure, it is a great feeling to be able to see the awesome cuts in your 'abs' and arms when you look in the mirror, but feeling good on the inside as well and knowing that you are thoroughly cleansed internally should be of just as much importance as 'getting ripped'.

As I stated in one of my previous articles, a quick and sure-fire method of attaining internal cleanliness and the added bonus of healthy weight-loss will be to undergo a fast.

There are several methods of this tried and true method of healing and although it is covered to a degree in the free resources section of my website, you can always do some research on this radical; yet extremely effective method of internal purification and weight loss.

In conclusion, the cleaner you are on the inside and the freer you are of toxicity the quicker you can and will attain your goal of being in shape.

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Women's Health and Weight Loss Tip #1: Lose Weight to Fight Osteoporosis

2010-05-27T09:41:00.001-07:00

It is a well known fact that exercise and weight loss make you both look and feel better. Another bit of common knowledge is that to lose weight, control your diet, and exercise regularly gives you a healthier heart.

In addition to the previously mentioned benefits of proper diet and exercise are several other very specific health benefits of having a regular exercise and weight loss program.

One additional health benefits of exercise and weight loss activities is guarding against osteoporosis, the disease that makes the bones weak and brittle with age.

Weight-bearing activities like walking, elliptical machine, and jogging, have been shown to strengthen the skeletal system and lower the risk of the development of this very debilitating disease.

The primary reason for this is that exercises that force the body to bear weight make the bones more dense over time as opposed to a sedentary lifestyle, in which the bones get weaker and more brittle due to a lack of force placed against them.

In women in particular, the low estrogen levels that often accompany menopause and/or very sporadic menstruation make the problem even worse as the bones lose a lot of their mineral content and weaken accordingly.

In addition, such activities that many take part in to either lose weight or maintain an already healthy body composition have also been shown to aid in preventing further development of the disease for those who have already been diagnosed and have received clearance from their doctor.

Learn More Of These Tips From Isabel De Los Rios In The Diet Solution Program.

Weight Loss Tips You Can Use Now

2010-05-27T09:30:00.000-07:00

1. Only drink water as your beverage (with the occasional unsweetened tea or black coffee).

Eliminating all sugar drinks, “diet” drinks and sodas will automatically cause a dramatic weight loss. Studies have shown, when all else is kept constant, people lose up to 10lbs just by giving up diet coke. But it has no calories you say? Equal (Aspartame) and all other artificial sweeteners like Splenda and Sweet and Low are toxins to your body and cause weight gain, even more so than sugar!

Squeeze fresh lemon in your water or make flavored herbal teas and cool them to make ice tea to make water drinking much easier. Always consume ½ of your body weight in ounces of water per day to experience adequate hydration and weight loss (ex. If you weigh 150lbs, you must drink 75 ounces of water each day).

2. Eliminate the 4 white devils

White Flour, Refined Salt, White Sugar, and Dairy. If you just stay away from these 4 things, you will automatically see a drastic drop in weight and will instantly feel more energetic throughout the day. Most people are well aware of the harmful effects of flour, refined salt and sugar but dairy? Doesn’t it do a body good? Definitely not! Dairy is one of the number 1 reasons people have such a hard time losing weight. It causes inflammation in the body, digestive problems, clogged arteries, and weight gain. Get your calcium from leafy greens and avoid dairy at all costs. When moms bring in their children to see me with weight and health problems one of the first things I do is take them off dairy. The results are miraculous! Chronically sick kids are now automatically better. And those who have had such a hard time losing weight experience automatic weight loss without dairy.

3. Know exactly where to find the healthy food!

It is honestly just as easy to run in to the local supermarket and get a bag of carrots and some almonds as it is to run into a Quickie-Mart and buy some harmful processed food. You can go absolutely anywhere now and find healthy meal options but you must know what you are looking for. Stay away from most packaged foods as the label indicates more of a science experiment than anything that would be close to food. No one needs all of those toxins in their body. Labels should have 2 – 3 items, at most. And the best foods don’t have labels.

Don’t let time be your excuse. If you stop to eat 2-3 times per day and snack in between it is just as easy to find something healthy as it is to find something harmful. Don’t let your body come to a shrieking halt before you decide to do anything about your weight and your health. You know what will be a huge impediment on your time? If you or a family member becomes ill due to poor nutrition and lifestyle habits. So tackle the problem now before it really does begin to affect your time and your life! You can replace cars, homes and all material items, but you only get one body! Take good care of it.

Be well on your way to achieving your own Fat Loss and Health Goals with these Simple and Easy Fat Burning Meal Plans.

Healthy Eating On A Budget

2010-05-27T09:25:00.000-07:00

Contrary to popular belief, healthy eating does not have to inflict damage to your wallet. In challenging economic times, many people tend to go for the “cheapest” food options and sometimes these options are far from healthy.

Just recently my husband and I put ourselves on a serious “budget” and of course this meant a “food budget” as well.

Below are the simple steps we took to continue to live our healthy lifestyle while saving a few dollars in the process.

1. We drastically cut out eating out. It’s shocking to discover how much you are really spending by buying a quick pizza and ordering quick take out every once in a while. What we often don’t realize is that every once in a while is much more often than we think. We are now cooking at home a lot more and discovering quick, easy and delicious recipes that cost very little when made at home. Now we are no chefs by any means but it’s amazing what you can put together in 20 minutes or less by just getting a bit creative and seeking out new recipes.

2. My husband is now packing his lunch. Truth be told, I pack it for him. I often take leftovers from the night before and put them together in a salad or a sandwich. He was spending an average of $7-$10 each day on lunch and taking his lunch instead will save us over $280 a month.

3. Bargain shop. I have become a master of seeking out the sale. I know which grocery stores will put their fruits and vegetables on sale and where I can get the best bargains. If the weather permits, I always go to the local farmers markets to get fresh fruit and veggies. Not only will you save a ton of money at a farmers market, the produce is fresh and delicious.

4. We have learned to love and embrace leftovers. It is amazing what you can do with leftovers once you get a bit creative. Don’t let food go to waste. Use leftovers from the night before for lunch or re-heat for dinner.

5. Cut out the expensive junk food. It’s shocking how expensive cereal, crackers and packaged snacks are. You can get 10x’s more for your money and value by buying plain oatmeal, making your own bread, and snacking on fresh fruit.

Healthy eating does not have to break the bank. Find good deals, learn to embrace cooking and discover the power of the leftover and you will be well on your way to a healthy, cost effective eating plan.

Get started on your own Fat Loss and Healthy eating plan right away with these Simple and Healthy Meal Plans.

Do You Have a Mint?

2010-05-27T08:21:00.000-07:00

Bad breath can be a big problem (especially if you’re the one smelling it!) It can cause embarassing moments and bad first impressions. That’s why so many people chew gum. In fact, according the US Census Bureau, Americans eat about 1.8 pounds of gum per capita each year. That may not sound like a lot but think about the size and weight of one piece of gum.

Gum chewing studies have shown many bad effects, such as bloating and hormone and biomechanical imbalances, as well as the habit leading to bruxism and acid reflux ulcers. Many have educated themselves and moved on to mints, but is this any better? After all, most mints are made with artificial sweeteners, so they can claim to be fat free or calorie free. I understand the necessity for fresh breath in a pinch. Most people don’t carry around their tooth brush or mouth wash for a quick refresh. That’s why I’ve come up with several good options, in order from best to worst:

1. Peppermint Breath Drops or Peppermint Essential Oils – Many natural health food stores and anyone who carries essential oils would have these. One drop is pretty strong and enough to freshen your breath. Peppermint is also great for digestion.

2. Mouthwash or teeth brushing after meals – I know this isn’t ideal but it is a good option if you have time.

3. Mints or candies that are sweetened with cane sugar instead of artificial sweeteners. There are even small ginger candies that are not only great breath fresheners but also help after meals with digestion.

4. Gums or mints sweetened with xylitol – This sweetener is a great calorie free option and many popular brands use this ingredient. Careful as some people have trouble digesting xylitol and can lead to stomach discomfort.

5. A piece of regular chewing gum sweetened with sugar. The caloric content many be a little higher, but you are only having a small bit. This is not ideal if you are trying to lose weight and plan on using this option on a daily basis.

And the last possible option is a small piece of artificially sweetened gum every now and then. Thamount in one piece every once in a while is not enough to amount to any dangerous affects.

Get started on your own personal fat burning meal plans right away with The Diet Solution Program.

How To Make Taco Seasoned Beef Low Carb Dinner

2010-05-27T08:14:00.000-07:00

I know what it feels like to work a long day, walk into the house exhausted, only to have a bunch of starving eyes staring at you asking “What’s for dinner?” As much as I would like to just respond “I don’t know, whatever you cooked for me I guess”, that’s often not how it works. I always keep a couple a super easy and fast recipes on hand or in my brain to solve the dinner dilemma in 10 minutes flat.

Here’s an “emergency” dinner solution my family absolutely loves. We sometimes even make it in non-emergency situations when we are feeling like a bit of “Mexican”.

Taco Seasoned Beef or Buffalo

1 pound ground grass fed Beef or Buffalo (both work great)
2 Tablespoons Do-it-Yourself Taco Seasoning

Do-it-Yourself Taco Seasoning Recipe (Great to make ahead of time and always keep on hand)
6 Tablespoons Chili Powder
2 Tablespoons Cumin
4 Tablespoon Paprika
3 Tablespoons Onion Powder
1 Tablespoon garlic powder
1 Teaspoon cayenne pepper (this makes it spicy. add more or less depending on how you like it)
(I know there are many stores that even carry ready-made taco seasoning. I have tried a few of these and some are tasty but I still prefer my easy to make, home-made version.)

Sautee the ground beef or buffalo in a large pan. I often don’t even need to add any oil as the natural fats in the meat help it cook without sticking. Make sure to stir and cut up the meat in small pieces with your spatula as it cooks. Once the meat is cooked through, add 2 Tbsp of the above Taco Seasoning (or Taco Seasoning of your choice.)

What can you do with this taco seasoned meat? I love to put it over a large salad of romaine lettuce, chopped tomatoes, cucumbers and celery and add salsa on top. My husband loves to put it on Sprouted Grain Tortillas, Spelt Tortillas or Rice Tortillas that we purchase at our local health food store. A good friend of mine uses large leaves of Romaine Lettuce and makes “Lettuce Taco Wraps”. If you have a bit of time, you can even add some fresh guacamole to your salad or wrap.

Oh, and did I mention this taco meat freezes and re-heats really well? You can make a big batch and freeze in smaller containers for later use.

Find More Recipes In The Diet Solution Program.

What To Look For In A Multi-Vitamin

2010-05-27T08:08:00.000-07:00

When looking for a high quality multi-vitamin, here are a few points I want you to consider:

1. Is it made from whole foods? Many brands have this written right on the label while some others may take a little bit more research. A good, reputable supplement company should provide not only their ingredients list right on their website, but also a good description of what the source of those vitamins and minerals is.

2. Where are you buying your supplements? Chances are if you’re just picking up any old vitamins and the local grocery store, the employees are definitely not qualified to answer your questions or give you any information on the product. Seek out a local health food store or specialty store that carries health foods and vitamins and chances are the employees will be much more knowledgeable about their products. If this is not possible for you, seek out a company that you can reach via the internet who will answer any of your questions.

3. Read the ingredients list. This is no different than what you do with the food you are eating. If a particular supplement contains “Red No 40″ chances are it’s not exactly the most natural product and not the best quality. Also watch out for hidden sugars (anything ending with -ose like sucrose), soy and hydrogenated oils (Yes! Some multis actually have hydrogenated oils in them).

4. What kind of company is manufacturing the product? I know this may sound like a lot of work and research but lucky for me and you, the power of the internet has made this much easier. Did you know that one very, very popular multivitamin company that is sold in almost every supermarket and pharmacy also owns Sponge Bob Square Pants? Now does that sound like a company that is passionate about their nutrition products? And I easily found this out right on their website.

I highly suggest you do just a little bit of homework before making any multi-vitamin purchase. If you currently are using a product that you know fits the above requirements and you trust, please let me know. I love to hear about and continue to research new products.

As for my own research, the only recommendation I make to my clients and my readers (and my dear old hubbie) is Prograde Nutrition’s Multi Vitamin products, VGF 25+. Not only do they use only the highest quality ingredients in each product but their only focus is nutrition…and nothing else.

They also were more than willing to send me all the information I asked them for (ingredients, ingredient sources and their own research) when I contacted them. Actually, the CEO got back to me personally… I’m not sure if I would have gotten such a response from some of these other “big name” companies.

Prograde’s VGF 25+ also contains whole food ingredients like Kale, Parsley and Spinach. Since pigs may fly sooner than I would ever get my husband to eat kale or spinach, this was a great added benefit for him (and maybe for you too.)

Learn More From Isabel De Los Rios In The Diet Solution Program.

Pick The Right Drink

2010-05-27T07:50:00.000-07:00

1. Buy a quality juicer and make your own juice. There are so many different delicious and nutritious juices you can make in a juicer that will give you a super boost of vitamins/minerals and super nutrition. One of my favorite is carrot, apple and ginger. Be careful though! If you’re anything like me and sensitive to too much sugar at once, I would suggest having a serving of 4 oz or less or mixing your 4 oz with some water. I would also suggest juicing primarily vegetables and not as many fruits. This is a great way to get in some serious nutrition without having to eat vegetables all day long (a great option for children). I would also combine your fresh juice with a protein and healthy fat to keep your blood sugar balanced.

It is best to drink freshly made juice right away, as the longer it is stored, the more it will decline in nutrition. You can put your juice in a glass jar with an airtight lid and fill it to the very top. There should be a minimum amount of air in the jar as the oxygen in air (air is about 20 percent oxygen) will “oxidize” and damage the juice. Wrap the jar with aluminum foil to block out all light. Light damages the juice.

2. Make my favorite “tea juice“. If you haven’t seen this recipe in the Diet Solution Recipe Guide, here it is again:

5-6 bags caffeine-free herbal tea (e.g., peach, mint, chamomile, or fruit tea)
3 quarts boiling water
Stevia powder (or liquid) to taste
Pour water over tea bags in a large pot. Add stevia while tea is hot. (Adjust amount
according to the desired sweetness.)

Let the tea cool, remove tea bags, transfer tea to a serving pitcher or individual water bottles, and refrigerate.

3. Make your own DSP approved lemonade. My business partner loves this and drinks it almost daily (be careful if you’re sensitive to citrus or too much lemon.) Mix the juice from half a lemon, 5 drops of liquid stevia and 12oz of water in a large cup. Add more stevia or lemon based on your taste. This drink is a great alternative to people who need a bit more flavor than plain water all day.

So what did I end up serving my thirsty employee? Water! (And she bought juice when we went out to lunch). Oh well, I tried.

Find more great tips in The Diet Solution Program.

How To Make Lentil Rice Soup

2010-05-27T07:42:00.000-07:00

Prep Time: 20 Minutes

Cook Time: 7 Hours

Ready In: 7 Hours 20 Minutes

Servings: 11

Ingredients:

2 cups dry lentils
2 cups uncooked long grain brown rice

1 cup chopped carrots

1/2 cup chopped celery

1/2 onion, chopped

1 cup vegetable broth

1 teaspoon garlic powder

1/2 teaspoon ground black pepper

1 tablespoon sea salt

1 cup sliced fresh mushrooms

8 cups water

Directions:

1. Place the lentils, rice, carrots, celery, onion, water, broth, garlic powder, ground black pepper and salt in a slow cooker.

2. Cover and cook on low setting for 7 to 8 hours. Stir in the mushrooms 1 hour before serving.

Find more recipes like this in The Diet Solution Program

Green Tea - Works Off Your Pounds

2010-05-27T07:21:00.000-07:00

Have you tired different weight loss program? Don’t worry! Green tea gives helping hand for you to lose your weight. Chinese discovered this tea and used to treat their headaches, to their depression.

At present there are numerous debates on the green tea weight loss program around this world. This stable of Asian diet consists of compounds that may help to reduce the risk of ulcers, cancer and even heart disease. The presence of flavonoids in the green tea help to change the function of hormone- nor epinephrine that speeds the rate calories are burned.

Even though all the teas (Black tea, Oolong tea and Green tea) consist of large amounts of polyphenols, green tea is particularly rich in a type of polyphenols called catechins, particularly epigallocatechin gallate (EGCG).

EGCG is a potent antioxidant that hampers the growth of carcinogenic cells and even kills them without damaging near by healthy tissue. This type of catechins may dispose the excess body fat and lower cholesterol levels.

Japanese researchers confirm that green tea catechins not only spend the calories and LDL cholesterol reduction but also be able to help in weight loss by reducing body fat. In other words, we can say that green tea helps in the prevention of various lifestyle-related diseases, particularly obesity.

If you use treadmill for burning calories, you can do 150 calories per mile. Now, you can appreciate drinking a glass of green tea before you step into the treadmill and walk one mile to burn the twice- 300 calories!

You may ask, there has got to be a drawback, right? You may get insomnia with green tea, due to the fact that it contains caffeine… but you might be glad to hear that it contains less caffeine that coffee. It is also said to be great for a whole host of ailments that come down and that is all not quite proven as of yet.

After your review, I bet that you may give 3 thumbs up for green tea. I know you’ll be adding this precious beverage to your daily menu not only for reducing the weight but also for other health benefits.

Try a cup of green tea instead of a diet beverage for your perfect weight loss program! Learn more great tips in The Diet Solution Program.

A little bit of Exercise Motivation

2010-05-26T12:49:00.000-07:00

The Diet Solution Program
Many people know how important exercise is as an integral part of their weight loss and health plan but still have a difficult time fitting it into their busy lives.

One possible reason could be that, yes, exercise can be challenging when you first begin your program or you just give yourself the excuse "I just don't have the time."

What I have figured out for myself and for hundreds of my clients that no matter which exercise program they choose, it must be something they enjoy. Especially when it comes to the setting and location.

For me, I have converted the 2nd bedroom of my house into my "home gym".

NO, home gym does not mean I have the most expensive, high tech equipment. To be honest, the only items that make up my home gym are: an exercise ball, 2 adjustable weights, an exercise mat, and an old Spinning bike that I bought used from a local YMCA. That's it! Nothing expensive or high tech about it.

Many times in the past I have joined gyms and told myself I was going to go. But like many other gym members, I never go! Now, I do really enjoy exercising so why wouldn't I actually use my gym membership?

I figured out that I really love my exercise room. It's my private time to myself and I don't have to worry about who else needs the equipment or who's lurking around the gym. I get an hour to myself and it's a great way to start my day.

I asked myself if this could possibly be what's stopping many people from exercising. “Is this most people's problem? Do they not like where they work out so they just don't want to go?” So it's really not the actual workout but the environment that they're in.

Now maybe for you the situation is just the opposite. You don't like working out in your home and you would much rather get out and be motivated by other healthy people. Whatever the case may be, choose something you enjoy! You will never make a lifestyle change to include exercise on a consistent basis if you don't enjoy it. Who wants to do something that feels like torture? Not me. I love my morning exercise time and if it felt like torture, I just wouldn't do it.

My question to you is: What do you have to do to make your workout time enjoyable? Or (heaven forbid) something you actually look forward to? Join an adult sports league? Start your own exercise group? Join a new gym? Set up a home gym? Find a workout partner? The choices are endless.

Try many different options and figure out which activity you would enjoy best and I assure you, exercise never has to be a drag.

Get started on a new healthy nutrition and exercise plan right now with the meal plans and exercise programs in The Diet Solution Program.

Are Calories Good or Bad?

2010-05-26T12:44:00.000-07:00

The Diet Solution Program
Q. Is calorie a bad word?

A. No, it's not bad—just misunderstood! Most people who use the word calorie simply don't know what it means. Also, in my experience, most people to go pale at the mere mention of the word. Based on those facts alone, I would eliminate calorie from the English vocabulary if I could.

Q. Why is calorie such a misunderstood word?

A. The American public has been told, time and time again, that people who consume more calories than their bodies burn will gain weight. As I explain in The Diet Solution: Start Eating and Start Living, this statement is only partially true. All calories are not created equal; calories consumed from healthy foods and unhealthy foods are quite different.

Q. What exactly is a calorie, then?

A. According to Merriam-Webster's Collegiate Dictionary (11th edition), a calorie is “a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body.” In plain English, a calorie is a unit of energy released from the food you eat to power the body.

Q. How are calories “burned”?

A. The body needs energy from food—calories—to perform many functions, the most obvious of which are physical activity and exercise. However, the body also requires energy to function at the most basic level: to breathe, digest food, and maintain organs and systems.

Q. How many calories should I eat each day?

A. The short answer is “enough.” The calories you consume must provide enough energy for your body to perform all necessary functions and activities—and bring about optimum health. The long answer is that the number of calories needed varies from person to person and depends on weight, foods consumed, sleep, stress and activity levels, age, and a long list of other factors that affect metabolism. In The Diet Solution: Start Eating and Start Living, I provide a calorie equation to help you estimate, according to these factors, how many calories you should consume to lose weight or maintain weight. It also includes charts to help you choose the right sources of those calories to support your efforts.

Q. Is it possible to eat too few calories?

A. Believe it or not, yes! The most serious problem with low-calorie diets is that although they may bring about weight loss, they also can cause serious health problems. One common side effect of low-calorie diets is muscle breakdown, which can occur when the body doesn't consume enough calories from protein. Especially vulnerable is the heart, a muscular organ. If a person does not consume an adequate amount of calories each day, the heart muscle begins to break down, possibly leading to serious cardiac conditions (e.g., cardiac atrophy).

Q. What are the consequences of following low-calorie diets off and on over time?

A. Low-calorie diets typically do not supply enough energy to keep organs and systems healthy. In effect, they can lead to malnourishment. For clients who have repeatedly followed such diets, I recommend high-calorie meal plans that will provide their organs with adequate fuel to repair themselves and regain healthy function. Most of my clients are surprised, at first, to see how much food they can consume on a healthy weight-loss diet—not to mention the high level of health that they can achieve.

Q. Hey, wait—didn't you say that you don't like the word calorie? Then why does the Diet Solution Program suggest calculating calorie requirements?

A. In the Diet Solution Program, calorie calculation is simply a means to an end. You use the ideal number of calories that results from the equation to determine the correct number of servings of each food type for each meal. That's it—from that point on, you can forget about counting calories!

Q. If I don't count calories, then how will I control my eating habits?

A. Use the Allowable Servings Guide in The Diet Solution: Start Eating and Start Living to plan meals. However, over time, you will learn how to meet your body's nutritional needs without referring to the servings guide. Humans are born with the ability to “know” when the body has received enough nourishment and when it needs more. My professional experience indicates that, unfortunately, most yo-yo dieters and other people who have battled weight problems don't know how to “listen” to the body's cues in response to the foods and portions they consume. The good news is that this ability can be (re)learned.

Q. What do you mean by “listen” to my body?

A. The Diet Solution Program is a lifestyle shift that teaches you how to determine the best foods and portions for your metabolic type. Even after just days on the plan, you will learn to pay attention to how you feel after eating. For many people, this experience of “listening” to the body will be new. However, by letting your body be your guide, you will learn how to eat your way to optimum health.

Q. Can I really expect to maintain a healthy weight without counting calories or referring to servings guides or other charts?

A. Yes! It's how I live my life now, and you, too, can learn to recognize when your body is adequately nourished. After many years of dieting, I reawakened my body's innate ability to tell me when I've had enough food and when I need more by following the same plan I present in the Diet Solution Program. Every day is different; some days I require more food and others less, depending on my levels of exercise, stress, and even hormones. But I don't need to count calories to know whether I've had enough; my body tells me, and I know how to listen. Whatever you do, don't be lured into the trap of forever counting calories, because that approach is not sustainable—or healthy—in the long term.

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Is Whole Wheat Bread fattening?

2010-05-26T12:39:00.000-07:00

The Diet Solution Program
People often think they are doing something healthy for themselves by switching their white bread for whole wheat bread. Although this is a better option than white, whole wheat bread can still be preventing you from losing your unwanted weight.

I am not a big fan of bread or bread type products. Actually, I think most people could feel a thousand times better if they stopped eating so much bread every single day. Toast for breakfast, sandwich for lunch, bread basket at dinner…we could feed a small village with the amount of bread I see some people consuming in one day (or several villages depending on who you're talking about).

No, I am not saying to never have bread ever again (Hey, its life, you gotta enjoy it, right?). What I am saying is that 4-5 servings of some kind of bread type product every day is making thousands of people gain weight, preventing them from losing their unwanted weight and worst of all, bringing about diseases like Type 2 Diabetes and Heart Disease.

I don't eat very much bread at all and I really don't even miss it. I guess I have just come to enjoy all the other delicious food I eat each day that I don't even feel bread is missing from my meal plans.

Here are my “bread free” strategies and exactly how you can lower your own bread intake each day:

1. When you think of breakfast, don't automatically think toast, bagels, or a roll. A couple of hard boiled eggs over sliced tomatoes is delicious. You can also make a quick batch of oatmeal and add walnuts and berries. How about cottage cheese and pineapple? The breakfast options are endless.

2. Pack snack foods and take them with you to work. In less than 2 minutes, I can throw natural peanut butter, raw almonds, dried fruit (no sugar added), an apple or banana and baby carrots all in a bag and be out the door. Taking these food items to work with you will help you stay away from the employee room bagels or donuts. (Don't even get me started on how evil donuts are). Slap some peanut butter on an apple and munch away at that, all while making fun of the people eating donuts (Just Kidding, that's not nice.)

3. Don't depend on sandwiches as lunch every day. How about some salmon, broccoli and brown rice? Leftover chicken from last night and a sweet potato? Imagine that lunch is another version of dinner and not just a mid day sandwich inhaling contest.

4. Make “the bread basket” a once-in-while experience. You really do not need to be serving a bread basket for dinner at home if you are offering healthy carbohydrate choices like salad, cooked vegetables, brown rice, millet, or quinoa.

5. Oh, and how could I forget? Don't think that eating “100% Whole Wheat” is any better. It is still refined flour (maybe just not bleached) and a huge contributor to weight gain. I could go on and on about this but I have covered all the details about how detrimental wheat products are to your weight loss efforts in Chapter 9 of The Diet Solution Program .

Start to think outside the “bread box” today for healthy alternatives to your daily bread intake. What one thing can you do today to get started?

Find out what foods may be preventing you from reaching your own Fat Loss Goals here: TheDietSolutionProgram

The Truth About Cholesterol

2010-05-26T12:34:00.000-07:00

The Diet Solution Program
I am going to let you in on something shocking. Cholesterol is not the major culprit in heart disease. I know this may be hard to believe after all we have heard about the dangers of high cholesterol from our doctors, and the media. But the truth is, it is not the cholesterol levels themselves or the cholesterol containing foods that are the culprits in heart disease, it is those foods and any other thing that causes inflammation in your body that is the major cause of heart disease (as well as diabetes and high blood pressure).

What is cholesterol and why do we need it?

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes. Cholesterol also aids in the manufacture of bile (which helps digest fats), and is also important for the metabolism of fat soluble vitamins, including vitamins A, D, E and K. It is the major precursor for the synthesis of vitamin D and of the various steroid hormones (which include cortisol and aldosterone in the adrenal glands, and the sex hormones progesterone, the various estrogens, testosterone, and derivatives ).

How could something so good be so bad?

Cholesterol has been wrongly accused because upon inspection of the arteries of someone at risk for a heart attack, levels of cholesterol and plaque build up are very high. Cholesterol is actually being transported to tissues as part of an inflammatory response that is there to repair damage. It will only lodge itself onto the artery and cause plaque if the artery has become damaged. Inflammation in the artery is what causes this damage. In fact, it is now known that the coronary disease that causes heart attacks is now considered to be caused mostly from chronic inflammation.

To blame cholesterol for heart attacks would be the equivalent of blaming increased police security in a high crime area. It was not the police that caused the crime, they were just placed there in response to the crimes.

A more important question to ask ourselves, is how do we decrease the amount of inflammation in our bodies so that cholesterol will not bind to our arteries?

We must decrease all of those things that we do that cause inflammation and increase things that decrease inflammation. First and foremost we must stay away from foods that cause inflammation in our bodies. Any food that causes a fast rise in blood insulin levels will quickly cause inflammation in the body. These foods are sugar, white breads, most dairy products and almost all packaged and processed foods. What does this leave you with? Fresh, wholesome foods such as fruits, vegetables, lean animal proteins, nuts, and lots and lots of water. Also, taking in lots of omega-3 rich foods will dramatically decrease inflammation in the body (salmon, organic eggs, walnuts and sardines).

What about your cholesterol medication?

Some may be thinking, it is just easier to take a pill and not have to change what I am eating. But you may want to think twice considering the side effects of statins (cholesterol lowering drugs). The most common side effects reported are fatigued, headaches, nausea and the most common of them all, severe muscular pains and muscular degeneration. If you remember that cholesterol is essential for the formation of cell membranes, taking a drug that is drastically lowering cholesterol may be causing membrane damage in neural and muscle tissue. Most people on statins complain of neck, back or leg pain.

Millions of Americans are now on cholesterol lowering drugs, but the number of people suffering from heart attacks and heart disease is only increasing. Let's take a personal responsibility for our health and truly get to the root of the problem. Managing your diet and staying away from those foods that are causing an inflammatory response in your body is your first step to decreasing your chance of heart disease and heart attacks.

Get Started on Your Own Weight Loss and Health Goals right away with these Simple and Effective Healthy Meal Plans .

How to reduce your risk for Heart Disease the Natural Way

2010-05-26T12:05:00.000-07:00

The Diet Solution Program
Are you one of the millions of people that is suffering from heart disease or even worse? Have already experienced a heart attack.

These days it's difficult not to meet someone who is either suffering from heart disease, has had a heart attack or has been told they are at risk for heart disease. It's just about as common as meeting someone with brown hair. Unfortunately, the media and even many well-meaning doctors are completely misinformed on how to tackle this growing epidemic. It's the number one killer in the US and plaguing many other countries as well.

What are we to do?

The best plan of attack is to combat the risk factors the best we can.

Use the following 5 tips to get you started on a heart healthy plan:

1. Drop the smokes. Yes, smoking has been shown to be one of the biggest risk factors in heart disease, mainly because of all the toxic chemicals added to cigarettes (not that I'm recommending tobacco or anything.)

2. Walk, walk, walk. If finding time for a structured exercise program is just too much of a challenge right now, just start by walking. I have known many people who have strengthened their heart and reversed severe conditions by getting outside and walking. If you can, find a scenic route. There's nothing more calming than the outdoors. (I highly recommend whistling and singing while you walk. It makes for happy thoughts.)

3. Calm down. By this I mean, don't stress about the stuff you don't have to. This is actually a very funny statement coming from me who used to stress about everything! Deadlines, laundry, work, family… you name it, I stressed about. Not until I realized that this would kill me no matter how healthy my food was did I drop the stress and pick up the laughter. Right now as I write this newsletter, I've got more things that need to get done today than are humanly possible. My reaction “Haha..better put my Superwoman shirt on”

4. Do not and I repeat, do not go on a low-fat diet. Your heart condition may get worse in your attempts. Drop the bad fats (like hydrogenated oil and the nasty oil in French fries and donuts) and start eating more healthy fats like coconut oil, olive oil, salmon, walnuts and whole organic eggs.

5. Do not be afraid to eat saturated fat. If read “The Truth About Saturated Fat” in The Diet Solution Program you know that eating saturated fats is not what is causing people to get heart disease. It is processed foods, sugars and an overabundance of refined carbohydrates that is making this country so sick. The whole saturated fats topic gets me so fired up, I even made a video to further inform you – check it out here:

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