Fitness Flash

Fitness Flash
Blogcritics Magazine

Writer for Blogcritics Magazine

Writer for Blogcritics Magazine
Since March, 2009

The MY DIVA DIET mission E.C.L. Empower -- Challenge -- Legacy

"To empower women (and young girls) 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!"

Monday, June 8, 2009

Cheating on Your Diet!


Is diet a bad four-letter word? If you eat food (or liquids), you're on a diet. Diet is defined as "food or drink regularly consumed," or "a controlled intake of food and drink designed for weight loss, for health or religious reasons, or to control a medical condition." The real issue is whether you on a proper diet, for your body to either lose weight (fat), or maintain a healthy and acceptable body weight.

If you want to be fit and healthy you should stick to a proper diet most of the time, but let's get real.....

What About Cheating?
We have provided you with a Diva Smart Diet Cheat Sheet in PART FIVE (pages 216- 219). Cheating is part of our program, so don’t worry. However, when it comes to cheating, less is better. Try not to cheat for the first two weeks. This will help change your tastes and enable you to get a good start on your discipline. In Phase One—Diva Reduction, keep your choices to the list provided (gluten-free is best) and the portion listed. Cheat only once per week or less.

TIP: It’s always best to cheat on real foods, not on junk food. As your tastes change, soda, hot dogs, fries, donuts, candy, fake foods, white flour, etc., will actually become repellent
to you.

In Phase Two—Diva Maintenance, your cheating should still be only once per week from the Diva Smart Diet Cheat Sheet, but in this phase you can add another type of cheating: one to two times per month you can deviate from the program. As you learn more about foods, you can create your own diet cheat sheet.


“When it comes to cheating—keep it simple and safe, and the
fewer ingredients the better! Also keep your cheats to once per week or less.”




For those of you who are in a reduction phase of your diet take a look at the Diva Smart Diet Cheat Sheet Phase One—Diva Reduction




Paw “Smart Diet Cheats” Guide
* Only use once per week or less
Keep to one serving or 50 to 200 calories
  • The fewer ingredients the better
  • Choose pure ingredients, always
  • Choose natural, fresh, organic, and kosher foods when possible
  • Choose wholesome foods (foods with nutritional value)
  • Choose foods low in fat, sugar, and sodium
  • Low- or non-fat dairy cheats are okay
  • Choose foods low in saturated fats and cholesterol
  • Gluten-free foods are a good idea
  • Flours made from wheat, potato, masa, spelt, and rye are okay
  • Certain white-flour products are okay on occasion, like no-salt sourdough pretzels, sourdough bread, and white pasta.
  • Healthy cereals would be another way to cheat safely (just don’t eat the whole box!).
  • Dark chocolate is always a good cheat choice, as are fudgsicles, puddings and Popsicles.
  • • Don’t be tempted to choose items that contain artificial ingredients, hydrogenated oils, high-fructose corn syrup, sodium nitrate, and other harmful preservatives and additives.

Smart Diet Cheats
MY DIVA DIET cheats for dieting are allowed within the guidelines above, so enjoy!
  • These simple and safe cheat ideas meet the Paw “Smart Diet Cheats” Guide.
  • Ideas are gluten-free.
  • Some have flour and some have dairy.
  • Some have higher amounts of sugar, as most treats do, unless you are into salty foods.
  • Some contain sodium.
  • Items are listed by product name and serving size, followed by the nutrition facts.
  • If you do your own research, you can find other cheats that fit this criteria and the Paw Guide above.

Cold & Creamy
•Kozy Shack Chocolate Pudding: Serving size: 1/2 cup
140 calories; 4 g protein; 24 g carbs; 3 g fat; 1 g fiber; 19 g sugar; 140 mg sodium

•FudgStix Lite: Serving size: 1 bar
90 calories; 3 g protein; 18 g carbs; 0.5 g fat; 1 g fiber; 9 g sugar; 45 mg sodium

•FruitStix Creamy Coconut: Serving size: 1 bar
110 calories; 2 g protein; 18 g carbs; 4 g fat; 0 g fiber; 8 g sugar; 3 mg sodium

•FruitStix Creamy Banana Low-Fat: Serving size: 1 bar
90 calories; 1 g protein; 17 g carbs; 2 g fat; 0 g fiber; 9 g sugar; 30 mg sodium

•Julie’s Organic Sorbet (blackberry): Serving size 1 bar
60 calories; 0 g protein; 16 g carbs; 0 g fat; 0 g fiber; 14 g sugar; 20 mg sodium

•Dreyer’s Vanilla Fat-Free Yogurt: Serving size 1/2 cup
90 calories; 3 g protein; 20 g carbs; 0 g fat; 0 g fiber; 14 g sugar; 45 mg sodium

•Dreyer’s Swiss Orange Sherbet: Serving size: 1/2 cup
150 calories; 1 g protein; 30 g carbs; 3 g fat; 0 g fiber; 25 g sugar; 40 mg sodium

•Breyers All-Natural Vanilla Ice Cream: Serving size: 1/2 cup
140 calories; 3 g protein; 15 g carbs; 7 g fat; 0 g fiber; 15 g sugar; 40 mg sodium

•Yoplait Chocolate Mousse Whips: Serving size: 1 container
160 calories; 5 g protein; 26 g carbs; 4 g fat; 0 g fiber; 23 g sugar; 105 mg sodium

•Yoplait Raspberry Cheesecake Thick & Creamy: Serving size: 6 oz.
190 calories; 7 g protein; 32 g carbs; 3.5 g fat; 0 g fiber; 28 g sugar; 100 mg sodium

Chocolate
•Xocai Chocolate Nuggets: Serving size: 12g
70 calories; 1 g protein; 6 g carbs; 5 g fat; 1 g fiber; 3 g sugar; 10 mg sodium

•Dove Dark Bar: Serving size: 12g
70 calories; 1 g protein; 7 g carbs; 4 g fat; 0 g fiber; 7 g sugar; 8 mg sodium

•CocoaVia Chocolate-Covered Almonds: Serving size: 1 pack (best to eat only half)
140 calories; 3 g protein; 12 g carbs; 11 g fat; 3 g fiber; 8 g sugar; 0 mg sodium

Candy Type
•Yummy Earth Mixed Fruit Lollipops: Serving size: 3 lollipops
70 calories; 0 g protein; 17 g carbs; 0 g fat; 0 g fiber; 17 g sugar; 0 mg sodium

Cookies
•My-Deal Gluten-Free/Dairy-Free Ginger Snaps: Serving size: 5 cookies
140 calories; 2 g protein; 21 g carbs; 6 g fat; 1 g fiber; 12 g sugar; 85 mg sodium

•Sans Gluten-Free Vanilla-Flavored Wafer Cookies: Serving size: 4 wafers
160 calories; 1 g protein; 19 g carbs; 8 g fat; 3 g fiber; 14 g sugar; 25 mg sodium

•Barbara’s Fig Bars – Wheat-Free: Serving size: 1 bar
60 calories; 1 g protein; 13 g carbs; 0 g fat; 1 g fiber; 8 g sugar; 25 mg sodium

Chips, Crackers & Crunch
•Pinnacle Gold Natural Gluten-Free Baked Potato Chips: Serving size: 1 oz.
110 calories; 2 g protein; 19 g carbs; 1.5 g fat; 2 g fiber; 2 g sugar; 160 mg sodium

•Lundberg Wasabi Rice Chips: Serving size: 1 oz.
140 calories; 2 g protein; 18 g carbs; 6 g fat; 1 g fiber; 1 g sugar; 210 mg sodium

•R.W. Garcia Lo’s Tortilla Chips: Serving size: 1 oz.
140 calories; 6 g protein; 13 g carbs; 8 g fat; 4 g fiber; 0 g sugar; 50 mg sodium

•Edward & Son Vegetable Baked Brown Rice Snaps: Serving size: 8 crackers
60 calories; 1 g protein; 12 g carbs; 1 g fat; 1 g fiber; 1 g sugar; 40 mg sodium

•The Kitchen Table Bakers Gourmet Cheese Crisps: Serving size: 3 crackers
80 calories; 7 g protein; 1 g carbs; 6 g fat; 0 g fiber; 0 g sugar; 150 mg sodium

•Orville Redenbacher’s Buttered Popcorn Mini Cakes: Serving size: 8 cakes
60 calories; 2 g protein; 12 g carbs; 1 g fat; 1 g fiber; 0 g sugar; 70 mg sodium

•Mrs. May’s Naturals Pumpkin Crunch: Serving size: 6 pieces
98 calories; 9 g protein; 8 carbs; 11 g fat; 1 g fiber; 4 g sugar; 41 mg sodium

TIP: Try some fresh berries with a tablespoon of Cool Whip.

TIP: OCCASIONALLY, just go for it--M'M'S here I come!


MY DIVA DIET: A Woman's Last Diet Book (copyright 2007)
To learn more about MY DIVA DIET and how you can lose fat and gain health go to www.MyDivaDiet.com!

2 comments:

Trainer Shauna said...

Yummy! Your snack list made me hungry even though I just had breakfast! ;)

siva said...

awesome list...

most of them sound yummy :P

I'll try some of them ....

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