Mar 28, 2009

"Failure is Not an Option": Get Fit Forever with MY DIVA DIET'S Formula for Success!

E.C.L. Empower – Challenge – Legacy

The MY DIVA DIET Mission is to empower women so that they can get into great shape, to challenge them to be better women, and to ensure a legacy of good health for the next generation!

“Failure is Not an Option”
Get Fit Forever with MY DIVA DIET’S Formula for Success

video footage March 20, 2009--Central Coast Women's Network Workshop

Did you know?
Diets are big business and they come in many packages like diet programs, books, videos, products (including creams, gadgets, drugs, supplements, drinks, foods, etc.), and there are the health clubs, clinics, centers, and even surgery. In fact, in 2004 the weight-loss market was worth $46.3 billion ( and according to Marketdata Enterprises, the estimated value of the U.S. diet market in 2008 was $58.6 billion. That's an increase of 12.3 billion in only 4 years.
  • Unhealthy diet and physical inactivity are second only to tobacco as underlying causes of death.
JAMA (The Journal of the American Medical Association) Issue: August 27,2008.
  • The number of U.S. dieters is estimated at 72 million.
  • 66% of the American population is overweight or obese (both combined - total 151 million adults). The share that's obese (BMI 30+) is 31% (71 million).
  • It is estimated that at any given time two-thirds of all Americans adults are on a diet. Of those, 29 percent are men and 44 percent are women. Yet only 5 percent of these dieters will be successful at keeping the weight off.
  • With all the money being spent on diets and diet products, Americans aren't losing weight. According to the U.S. Surgeon General, overweight and obesity has reached epidemic levels. "Fad Diets: Why They Are Bad & How to Spot Them"
  • It is estimated that 5 to 10% of American teenage girls and women (i.e., 5 to 10 million) and 1 million boys and men are struggling with eating disorders including anorexia, bulimia, binge eating disorder, or borderline conditions.
  • At least 50,000 individuals will die as a direct result of their eating disorder. (Statistics of Eating Disorders)
  • The percent of overweight children in the United States is growing at an alarming rate, with 1 out of 3 kids now considered overweight or obese. (Overweight and Obesity)
  • Of the millions of Americans who attempt a diet program, only 5 to 10% succeed and 95% of dieters will regain their lost weight in one to five years.
  • Millions still succumb to "quick-fix" claims, seeking a (non-existent) effortless weight-loss method. "10 Secrets of the Weight-loss Industry", (story by: Ellen Goodstein)

Why is this happening?
Two main reasons
Lack of Knowledge and Discipline

MY DIVA DIET will keep you from becoming a statistic!
Change two things…your thinking or your behavior–or both!

There is no quick fix to fat loss, optimal health, and longevity!
No sensible diet will ever compromise your physical or mental health for the sake of looking good. In fact, you don't have to starve, deprive yourself, settle for fake food, lose your sanity and health, or take pills to lose weight and get into great shape! I know that getting and staying healthy and fit involves a lifestyle of the "proper diet and exercise regimen". According the Web MD --"proven weight-management strategies include a balanced diet with reduced calories with a regular exercise regimen".

Prevention is best when it comes to being healthy and fit, however, if you've never been taught proper eating habits, you want to lose a few pounds, you've become overweight, obese or find yourself facing health issues, you may need to seek out a diet program.

Fitness Superheroes & Diet Villains
We are ready to expose, attack, and defeat your true “diet villains”. You CAN win the battle for health and fitness–attain a lean, healthy, fit, and more functional body–for life!

Starting with! "Quit searching out diet programs and products that offer quick-fix solutions and are basically gimmicks full of false promises, magic potions, and misleading propaganda. Start to tackle the root causes of why we are overweight and not at our full potential for optimal health".

MY DIVA DIET addresses the root causes–these comprise the Five Factors Affecting Body Fat and Health. Knowing and understanding these factors is crucial to your fat loss and improved health success.

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, bloated, and overweight.

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.

Ask yourself these simple questions?

Factor #1: Liquid Consumption
  • What are you drinking? Soda, sugary drinks, artificially-sweetened drinks?
  • Are you drinking too much alcohol?
  • Do you drink enough water each day?
Factor #2: Quantity and Distribution of Calories
  • Are you eating too much or not enough (less than 1000 cals per day)?
  • What is your nutrient ratio?
  • Are you aware of your portion sizes?
  • Are you eating frequent small meals throughout the day?
  • Are you eating earlier in the day or late at night?
Factor #3: Quality and Purity of Calories
  • Are you eating wholesome clean calories–natural, fresh, organic and kosher (animal protein)?
  • Or are you eating processed, packaged, and man-made foods?
  • Are you getting enough fiber? Fresh fruits, vegetables, whole grains, and legumes.
  • Are you eating too much beef, and what are your choices for animal protein (unless you are a vegan or vegetarian), are they clean and lean?
    NOTE: if you are a vegan or vegetarian, when you choose plant protein (and products made with plant protein) are they clean and pure (low in preservatives and additives)?
  • Are you consuming too many dairy products?
  • Are you eating too many fried foods, breaded foods, fast food, and junk food?
  • Are you eating to much white flour and sugar?
  • Are you eating too a lot of sauces, dressings, and creams?
  • Are you consuming too much sodium?

Factor #4: Restrictive and Unbalanced Dieting
  • Are you starving or depriving yourself of a food group (like good carbs)?
  • Do you settle for fake food to lose weight?
  • Do you take diet pills or massive amounts of supplement to lose weight?
  • Are you on an unhealthy, restrictive or unbalanced diet?
  • Are you one of the millions who succumb to “fad” (lose weight fast) diet?
Factor #5: Exercise
  • Are you exercising regularly; including cardiovascular conditioning, strength, and flexibility training?
  • Are you protecting your posture? If you have poor posture, are you doing corrective exercises?
  • Are you doing exercises that strengthen your core?
  • Are you doing exercises that ensure your body can do daily activities (pain free and effortlessly) like walking, climbing, bending, lifting, etc.
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.

MY DIVA DIET WAY "The Five Factors Fixed" (summary)

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.

More Detailed Version
Factor #1: Liquid consumption is monitored (water, water, water).

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)
  • They should be kosher (fit and suitable) (this applies to animal protein if you are not a vegan or vegetarian)!
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

MY DIVA DIET Winning Formula
  • Increase Knowledge: General awareness or possession of information, facts, ideas, truths, or principles.
  • Become Accountable: Responsible to somebody else or to others, or responsible for something.
  • Find Courage: The ability to face danger, difficulty, uncertainty, or pain without being overcome by fear or being deflected from a chosen course of action.
  • Implement Discipline: Mental self-control used in directing or changing behavior, learning something, or training for something.
  • Stay Motivated: Having enough interest or incentive to do something.

For what is done and learned by one class of women becomes,

by virtue their common womanhood, the property of all women.
~ Elizabeth Blackwell

video footage from Ms. Fitness USA 1990 Finalist

Mar 11, 2009

Portion Control–An Important Piece to the "Get Fit" Puzzle!

We wonder why we get fat and unhealthy, but we don't stop to analyze the typical American diet to see why! Here are some common pitfalls, especially if you want to lose weight and gain health. And better yet in preventing obesity, high body fat and poor health.
  • Eating too many processed, packaged, and man-made foods
  • Eating too much fried and breaded foods
  • Excessive consumption of beef (and other animal protein foods)
  • Lack of fiber
  • Eating junk food and fast food
  • Excessive consumption of sugar and white flour
  • Not eating quality, wholesome foods
  • Eating too many calories
  • Not eating enough calories (starvation diets)
  • The wrong nutrient ratio
  • Daily meal timing
  • Restrictive and Unbalanced diets
  • Excessive use of medications and diet drugs!
  • Not drinking enough water and the consumption of the wrong kind of liquids
  • Lack of exercise and activity
This is the short list and not in any significant order!

Portion control (meal size) is an enormous problem! We also add tons of unneeded and fattening calories because we put sauces and dressing on everything! Not only do we eat too much in general (or go the the other extreme and starve), but our portions are huge–we "super size" everything (except for what we should–water)! If you are eating until you feel overly full, you are adding to your weight problems. You can only assimilate so many nutrients at one time—the rest are stored as fat.

Most plates

Your plate does NOT have to look like this!

Healthy plates

We should concentrate on the amount of food on our plates. We need nourishment, but not 2,000 calories at one sitting. We need to learn when to stop eating.
Here a few "Meal Size" Rules–four portion control tips:
  1. Stop eating so much.
  2. Stop super-sizing everything.
  3. Don’t keep eating just because everyone else is.
  4. Exercise self-control!
• Feeling full helps you decide when you’ve had enough food, but it’s not always the best gauge to help you stop eating.
• Try ending a meal three to five bites before you actually begin to feel full.
• Feeling full after drinking water would be the only exception here.

Here is a guide to help you with portion control and some photos to help you gauge your portions so that you be and stay lean, healthy and fit!

Paw Recommended Calories Guide (Per Meal)
Daily Caloric Maximum Calories Intake Per Meal
1,200 calories 300
1,300 calories 325
1,400 calories 350
1,600 calories 400

Portion control tools:
Measuring cups, bowls, and spoons will help you when
you begin tracking portion sizes. After you use them for
a while, you will be able to estimate amounts on sight.
A food scale is also helpful.

4 oz. cooked chicken breast

1 Tbsp. parmesan cheese

1/4 cup legumes

1/4 cup nuts

1/2 cup milk

2 cups vegetables

1 cup cooked rice

1 cup cereal

1/2 Tbsp. - 1 Tbsp. - 2 Tbsp. olive oil and salad dressing

All this and more in MY DIVA DIET: A Woman's Last Diet Book, because we want you to succeed-attain the body you've always dreamed of–lean, fit, healthy, and more functional (and for life)!
E.C.L. Empower - Challenge - Legacy
The MY DIVA DIET Mission is to empower women so that they can get into great shape, to challenge them to be better women, and to ensure a legacy of good health for the next generation!