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!"

Thursday, October 29, 2009

"Diet Villain" ALERT: POPS (lack of water)


POPS: Dehydration from drinking too little water and too many bad fluids like soda and other sugary drinks.

Water is essential for life–it makes up about two-thirds of a person's body weight and is the second most important nutrient next to oxygen. We can live without food for weeks, but only a few days without water. Drinking plenty of water stand alone as the best thing you can do for your body.

Notes:
  1. Water is critical to good health.
  2. Water is necessary for nearly every bodily function, including circulation, digestion, absorption, excretion, and nutrient distribution to all cells.
  3. Adequate amounts of water are vital to lung function; mitigate high blood pressure, high cholesterol levels, obesity, diabetes, asthma, gastrointestinal problems, hiatal hernias, headaches, angina, allergies, and constipation; prevent kidney stones; and slow aging.
  4. Lack of water can affect our weight-loss efforts.
  5. Most of us retain water because we do not drink enough water.
  6. We mistake thirst for hunger, so we eat instead of drinking water.
  7. Dehydration not only has health consequences but also affects our mood and can make us lethargic, making it impossible to exercise and eat correctly.
  8. Thirst cannot always be relied on as the best indicator of water requirements. If you're thirsty, you're probably already dehydrated.
Rules
  1. Supply your body with enough water each day and you will reap the rewards of health, vitality, energy, great skin, appetite control, reduced fat and bloating, and much more.
  2. Drink an average of eight to ten cups of water each day (depending on your body weight).
  3. You may need more water if you are exercising, drinking coffee or other caffeinated drinks, taking medications, and/or consuming alcohol.
  4. It's best to drink room-temperature water–iced water can delay digestion if consumed with a meal.
FYI
Drinking bottled water is probably better than drinking tap water.
Another option is tap-water filtering system, which is less expensive than bottled water.

This is part of Factor #1: Liquid Consumption of the Five Factors Affecting Body Fat & Health. More on liquid consumption coming...and how "what you are drinking can truly make or break your dieting efforts!"

We are your "fitness superheroes", Super Fit Diva and Paw–ready to EXPOSE, ATTACK and DEFEAT the "diet villains" in your life!

To learn more about the 18 "diet villains" check out our website www.MyDivaDiet.com.

You can also take our 32 Question Diva Diet Quiz.
Stay tuned for our next featured "diet villain"!


E.C.L. Empower–Challenge–Legacy
Super Fit Diva and Paw
You can win the battle for health and fitness!

Tuesday, October 27, 2009

Food Facts: Cereal

Breakfast is an important meal, but when you grab that box of cereal do you really know what you are eating?

Cereal is a commonly consumed food item, however, did you know that most cereal contain sugar, salt, flour (usually white or wheat), corn starch, and artificial ingredients. So, before you trust Tony the Tiger with your dietary advice and that of your children, you better think twice! In fact, take a look at some of the cereal you may have in your cupboard, and just count then number of ingredients–if there contain more than five then it is probably not a good choice! There are a few exceptions like cereal found at Food For Life. Read more at the end of this blog!

Diva Reduction Safe Cereal List
Here is a list of cereals (hot and cold) MY DIVA DIET endorses...they:
  • Are all gluten-free.
  • Have no trans fats, saturated fat, or cholesterol.
  • Are very low in or have no preservatives or additives.
  • Contain less than 2 grams of sugar.
  • Are very low in or have no sodium at all.
  • Are made from the whole grain–most are not from processed grains.
  • Are not made from white or wheat flour.
  • Are not made from any flour at all.

Hot
#1 -- Arrowhead Mills Organic Steel Cut Oats - Organic, Wheat-Free, Vegetarian -- ¼ cup = 160 calories; 6 g protein; 27 g carbs; 3 g fat; 8 g fiber; 0 mg sodium; 0 g sugar

#2 -- Old Fashioned Quaker Oats - 100% Natural -- ½ cup dry = 150 calories; 5 g protein; 27 g carbs; 3 g fat; 4 g fiber; 0 mg sodium; 1 g sugar

#3-- Ancient Harvest Quinoa - Wheat Free, Gluten Free, Organic -- ¼ cup dry = 166 calories;
5 g protein; 30 g carbs; 3 g fat; 3 g fiber; 5 mg sodium; 1 g sugar

#4-- Ancient Harvest Quinoa Flakes - Organic, Gluten Free Kosher -- .33 cup = 134 calories; 4 g protein; 23 g carbs; 0 g fat; 2.6 g fiber; 4 mg sodium; 1 g sugar

#5-- Lundberg Cream of Rice Cereal - Gluten Free, Organic, Vegan -- ¼ cup dry = ½ cup cooked = 150 calories; 3 g protein; 32 g carbs; 1.5 g fat; 3 g fiber; 0 mg sodium; 0 g sugar

#6-- Pocono Cream of Buckwheat - Wheat & Gluten Free, Organic -- .25 cup = 140 calories; 2 g protein; 36 g carbs; 0 g fat; 1 g fiber; 0 mg sodium; 0 g sugar

Cold
#7 -- Nu-World Foods Amaranth Berry Delicious Gluten Free, Milk-Free, Corn-Free, Egg-Free, Nut-Free, Soy-Free, Kosher, Organic -- 1 cup = 86 calories; 4 g protein; 18 g carbs; 1 g fat; 3 g fiber; 3 mg sodium; 1 g sugar

#8 -- Erewhon Organic Crispy Brown Rice – Gluten-Free, Organic, Kosher -- 1 cup = 110 calories; 2 g protein; 25 g carbs; 0.5 g fat; 0 g fiber; 160 mg sodium; 2 g sugar


Paw Guide for Choosing Healthy Cereals
It is always best to choose cereals that:
  • Have 5 ingredients or less
  • Contain no trans fats, cholesterol, or saturated fats
  • Contain no preservatives or additives
  • Contain no white flour
  • Are gluten-free (with some exceptions like oats and rye)
  • Are made from the whole grain
One serving size should:
  • Have less than 5 grams of sugar
  • Have less than 50 grams of sodium
  • Have 3 to 10 grams of fiber or more

You can find some great cereal that is not gluten free at Food For Life, and is great for when you are on a Maintenance Plan and are not gluten intolerant (celiac disease)! Their cereals contain no flour, no refined sugar, no preservatives, no fat or shortening, no cholesterol, and no artificial colors or flavors. Ezekiel 4:9® Sprouted Whole Grain Cereals are made from freshly sprouted certified organically grown whole grains and legumes. This natural combination provides unequalled nutrition as a complete protein.

Food for Life products are made with filtered water and are kosher-certified. Their products are made with whole grains, sprouted grains, and they are low glycemic, high in fiber, and they do offer gluten-, wheat-, and yeast-free foods. They include cereal, breads, tortillas, and more! The best part is you will find food items based on scripture, Genesis 1:29 and Ezekiel 4:9! And they are in your local supermarket!


To learn more about gluten free, you can read my blog, Gluten Free: How it Can Help You Lose Weight. And check out our book MY DIVA DIET: A Woman's Last Diet Book for more on losing fat and gaining health––for life.

Saturday, October 24, 2009

Dieting Without Sauces: A Great Way to Lose Weight!


Sauces, salad dressing, dips, and condiment intake
Many Americans don’t appreciate real food (e.g. food in its natural form). We not only super-size our meals but also put
sauces and condiments on everything.

* Note

  • Some sauces, salad dressings, dips and condiments are good to use, such as salsa; marinara sauce; low-sodium, no-wheat soy sauce; olive oil; Balsamic vinegar; low-fat salad dressing; mustard; and horseradish.

* Sauces, Salad Dressing, Dips, and Condiment Rules
  • Try to eat your foods plain—it’s much better for you.
  • If you are going to use sauces, salad dressing, dips, and condiments, use them in moderation, and choose ones that have some nutritional value.
  • Choose items that have minimal calories and ingredients.
  • Be extremely selective.
  • Watch out for sauces and dips made at restaurants and those you buy at the grocery store. Most are packed full of fat, flour, sugar, sodium, preservatives, and other harmful ingredients.
  • You can find better-quality products at some health food stores—read labels.
If you need the sauces, salad dressing, dips, and condiment, here are some much better choices (list above), however, if you want to lose weight and gain health––LESS IS BETTER!

Tuesday, October 20, 2009

Supplement Intake: Yes or No?


Vitamins and minerals help us to grow, produce energy, fight disease, repair injured tissue, and maintain normal health. Many of these important nutrients are available in quality, wholesome foods, but supplements are sometimes helpful, especially if we are reducing our calories to lose weight. However, as we adopt better eating habits, our need for supplements should be reduced.


* Notes
  • In this age of quick fixes, many women try to become healthier or lose fat through prescription medications, diet pills, and supplements like so-called “fat burners”, but there is no magic pill to ensure good health, weight loss, or a long life.
  • Supplements can be taken to make up for a genuine or possible deficiency in your diet, but they should never replace healthy eating nor are they an answer in and of themselves.
  • Relying on supplements can be harmful—you can overdose on some vitamins, minerals, and fat burners if you’re not careful.
* Supplement Intake Rules
  • We at MY DIIVA DIET do not encourage excessive pill-taking, but we do realize that it can be difficult for you to get the exact amount of nutrients you need each day in your diet, especially as you attempt to reduce fat.
  • If you are not sure you are getting enough vitamins and minerals from your food, we do recommend that you take a good multivitamin and some additional supplements.
  • If you are under stress, you might consider taking extra vitamin C and B complex since these are water-soluble.
  • Calcium helps maintain bone density and/or offset any bone loss you may experience, especially as you grow older and/or are lacking in exercise.
  • As you age you may need to supplement with other vitamins and minerals.
  • Acidophilus (found in yogurt and cultured milk) is recommended to help balance bacteria in the intestinal tract and counter the potentially damaging effects of antibiotics or other medications.
  • Make sure you take your vitamins and minerals with meals rather than on an empty stomach.
* Special supplemental intake circumstances
  • Other than daily vitamins and minerals, some natural supplements (when they are warranted) have their purpose: but only after you have carefully evaluated your reason for taking them and the product you about use—consult you doctor and nutritionist and use cautiously. For example: supplements that help with immune function (e.g. Alpha-lipoic acid), joint function (e.g. Glucosamine), nutrient deficiencies (e.g. fish oil and flax seed oil), chemical deficiency (e.g. 5-HTP-amino acid), brain health (e.g. Gingkoba) as well as disease fighting, muscle building, energy producing, and fat loss supplements (like amino acid, enzyme, antioxidant, vitamin, mineral, and herb supplements) – and this is the abbreviated list!

* Special Notes on Natural vs. Synthetic Supplements
  • There is much debate over whether natural vitamins are better than synthetic.
  • Natural is always best if you can find the right product and afford it, but it’s even better if you eat wholesome foods in their natural states. Then you will get all the vitamins, minerals, antioxidants, amino acids, and enzymes straight from the safest and most pure source possible.
  • Designers, manufacturers, and distributors of supplement brands tend to market their products with exaggerated and sometimes false claims, especially when supplements are labeled as miracle pills. Be cautious, even if they are labeled “natural.”
So before you start poppin those pills (vitamins) make sure your diet is corrected first!

Thursday, October 15, 2009

MY DIVA DIET Food Preparation, Cooking, and Meal Planning Guide: 52 Tips


There are many cookbooks on the market today, like What Would Jesus Eat Cookbook—just pick the ones that make good health a top priority. Then we can take any healthy recipe and make it fit (for fat reduction).

This section of MY DIVA DIET is not meant to be a cookbook, but rather it serves as a quick guide to help get you in the kitchen to prepare healthy and fit meals.For a complete and healthy guide to cooking, try The World’s Healthiest Foods by George Mateljan www.worldshealthiestfoods.com.

Whether you are the chef at home or someone else is doing the cooking, these tips help create healthy, fit foods that taste great. You can also cross-reference this guide with the MY DIVA DIET Restaurant Eating Guide to ensure all your cooking is appropriate for fat loss
and wellness (this means physical well-being, achieved through a good diet and exercise).

Cooking Tips
#1. Avoid microwave cooking, if possible, because it destroys the enzymes in foods.

#2. Cooking can be quick and healthy if you are prepared. Stock your kitchen with the right tools for cooking. And make sure your kitchen is sanitized properly! And all foods washed accordingly!

Oils
#3. Cooking without oil is a good idea for two reasons: oil can be damaged in the heating process, and oil adds more fat to a dish.

#4. Some oil is more resistant to heat than others. In fact, depending on the temperature and the type of oil used, it can even become harmful. When cooking with oil, it is best to use a high-oleic version of sunflower or safflower oils. Olive oil (extra- virgin) is too sensitive for cooking at high temperatures, but can be used when cooking at low to medium temperatures.

#5. It’s okay to use non-stick cooking sprays. Make sure they do not contain alcohol and other harmful ingredients. Check that the oils used are unsaturated (like sunflower, safflower, olive, and canola). A good product is Trader Joe’s Extra-Virgin Italian Olive Oil Spray.

#6. Olive oil is great on salads and in sauces. It’s best to use organic, cold-pressed, extra-virgin olive oil.

Herbs, Spices and Other Seasonings
#7. For the many health benefits, few calories, and great flavor, you can’t ignore the value of using herbs, spices, and vegetables in your cooking. There are many to choose from, such as garlic, onions, leeks, basil, pepper, oregano, sage, cinnamon, turmeric, rosemary, black pepper, coriander, parsley, thyme, dill weed, and others. Fruit is another way to add flavor and nutrients to your dishes.

#8. Keep many herbs and spices—such as fresh basil, cilantro, oregano, and pepper—readily available. You never know when you will need them for a specific dish.

#9. It is best to purchase herbs and spices fresh, but if they are not, make sure they are untainted. Be leery of herbs and spices that have been packaged—especially the ones that are mixed with other ingredients and additives that are not beneficial to health.

#10. Salt is okay to use, but do not drown the flavor of your foods. It is best to use sea salt or kosher salt—not refined table salt.

#11. You don’t really need to cook with sugar at all, in any circumstance. For baking, consider a pure high-quality honey or agave nectar.

#12. When using beef or chicken broth, use an organic, low-sodium, gluten-free product.

Beef, Poultry, Fish and Eggs
#13. Beef, poultry and fish should be baked, broiled, or grilled—never breaded or deep-fried. You can stir-fry your meats and poultry, but watch the amount of oil you use. Try poaching your fish; it is an easy and mild way to prepare fish.

#14. Eggs and egg whites can be scrambled or made omelet-style. Hard-boiled and poached are other great options.

Whole Grains
#15. Whole grains are easy to prepare (use a rice cooker for perfect rice). Oats, quinoa, buckwheat, and other whole grains are easy to prepare as well, and some can be prepared using your rice cooker.

#16. Whole grains can be used raw or cooked in any recipes—in soups, stews, salads, and for baking, and they are a great substitute for bread crumbs.

#17. Whole grains are enjoyable to use as a side dish to any meal.

#18. Whole grains taste superior alone. You don’t need to add anything when cooking or serving. But, if you must, here are some ideas that add flavor without adding junk.

Potatoes and Yams
#19. Bake or boil your potatoes and yams. You can eat the skin too!

#20. Baked potatoes have a fine flavor, but you may want a little extra. Skip the traditional way of topping your baked potato (butter, sour cream, and bacon) because this packs way too many calories, contains bad foods, and masks the potato’s natural flavor. Try the MY Diva Diet way of eating a potato—one that keeps it a low calorie, high nutrient meal that tastes good.

#21. Eat a cooked yam like an apple. This is a great on-the-go snack.

#22. Yams are best left alone with their sweet flavor, but try a few dashes of cinnamon and/or or a dab of real butter.

Legume, Nuts and Seeds
#23. Try germinating and/or sprouting your own legumes, nuts, and seeds. That way you get the entire raw benefit and avoid any man-manipulated food problems.

#24. Legumes, nuts, and seeds are enjoyable alone, as a snack, side dish, and in many recipes. They are a nice addition to baking, especially when making your own bread or other baked goods.

#25. Legumes, nuts, and seeds should be used often as they are a good source of protein and most are high in fiber. See how you can add more of these to your diet below.

Vegetables
#26. Raw vegetables are best. But if you need to cook your veggies, they should be baked, grilled, roasted, or steamed. Stir-fried and sautéed are other ways to prepare veggies; just watch the amount of oil used.

#27. When you cook your veggies, make sure to do it quickly. Do not overcook your
vegetables—nutrients get damaged and flavor is lost.

#28. Better to have all foods al dente than overcooked (exceptions are eggs, meats, and fish).

#29. Your veggies have their own wonderful flavors; don’t drown them with sauces, butter, oils, or salt.

Salads
#30. Be creative with your salads and choose a variety of vegetables. Who said that green lettuce is the only way to make a salad? Use colors!

#31. Try adding other veggies to your salad (like raw celery and cooled asparagus) to add more nutrients and fiber.

#32. Add some legumes, nuts, and seeds (like chickpeas, peas, almonds, and sunflower seeds) to your salad to add crunch and more protein and fiber.

#33. Try chopping your salad ingredients into smaller sizes to create a different texture from your average salad.

#34. When making a salad, make a little extra for the next day. To prevent soggy veggies, don’t add dressing to the entire salad. These extra veggies will be great for next-day, omelets, sandwiches, wraps, salads, or snacks.

#35. Make sure you don’t drown your salad with dressing. Pepper is a great natural flavor enhancer for all salads and other dishes. Did you know peppercorns offer a digestive aid, provide an important antioxidant, have an antibiotic activity, and help with weight control?

#36. Try adding only Balsamic vinegar to your salad or veggies—it has barely any calories and is full of flavor.

Soups
#37. When making soup, it is best to make it broth-based. Cream soups require high-fat type products. Again, use a variety of vegetables, legumes, nuts, seeds, herbs, and spices.

#38. Always choose low-sodium and low-fat broth when making soup so that your bowl of soup does not contain your entire daily allowance of sodium milligrams and fat grams.

#39. When making soup, make a little extra for the next day’s snack, lunch, or side-dish. You can even freeze single servings of leftover soup.

Cheese
#40. Be cautious when using cheese in your food preparation, in any recipe or as a topping. Cheese is high in calories and fat grams. Try using Parmesan, Romano, or feta cheese to add flavor without adding too many calories—a small amount goes a long way.

Canned Foods
#41. When using canned foods (like tuna, legumes, olives, etc.), choose low-sodium brands and make sure you rinse the contents thoroughly with water to eliminate as much sodium as possible. Even though products are labeled low-sodium, some are not low enough.

Sides
#42. Think about using fruit as a side dish, garnish, or dessert.

#43. Try whole grain or rice pasta and serve it as a side dish to control the serving size and amount of calories.

#44. For a low-carbohydrate meal, skip the pasta and just have some tomato sauce with turkey meatballs and a side salad.

#45. Try spaghetti squash with some marinara as a side dish. This is a great low-carbohydrate, high-nutrient idea.

Planning Ahead
#46. Make extra of whatever you’re cooking for another meal.
  • Make a few chicken breasts or turkey patties for the next day’s lunch. Make a large bowl of veggies so you have food the next day for your breakfast omelet, snack, or salad.

#47. Keep a few hard-boiled eggs handy to use for a quick breakfast or snack.

#48. Always have a freshly baked chicken or turkey on hand as some pure protein ready to add to your salad, soup, sandwich, or wrap. This is even good for your next-day lunch item.

#49. When you know you are going to be away from home for more than three hours try to:
  • Eat before you go.
  • Carry snack items with you.
  • Know where to get healthy, fit foods.
  • Know where to get clean and pure smoothies and protein shakes.
Extras
#50. Try some of the “Spice Up Your Meals” products as ingredients or additions to your recipes and meals. These give lots of spice without too many calories, too much sodium, and unneeded sugar or white flour.

See our more complete Herbs and Spices section in PART SEVEN (and on my blog: Herbs and Spices the Forgotten Treaure) for great ways to add flavor, nutrients, and medicinal usage for a given meal or recipes—without the extra calories!

#51. Last but not least, keep your refrigerator clean.

#52. If you don’t cook, see the MY DIVA DIET Restaurant Eating Guide in PART SIX and my next blog!

This is an EXCERPT from MY DIVA DIET: A Woman's Last Diet Book where you will find over 400 pages of great information, valuable tool, recipes, meal plans and so much more so you can lose weight and gain health––NOW!

Wednesday, October 14, 2009

MY DIVA DIET Grocery Shopping Guide

The most common question I get asked as a fitness expert is: “What should I eat?” My answer is – “Good question! Cleaning up your calories is more important than decreasing them. It is the most important step you should take if you truly want to lose weight and gain health.” As the saying goes, YOU ARE WHAT YOU EAT and DRINK! This article will address foods only–liquids will require an entire section! Whether you are male or female, the food choices are the same (in quality we eat the same but quantity is where we differ)! And if you are a vegan or vegetarian, just use the tips that apply to you!

STAY HYDRATED -- WATER ALL DAY EVERY DAY!

Paw Food Guide
  • Clean and pure foods—natural, fresh, organic, and "animal friendly" foods
  • Lean, healthy, fibrous, and alive foods
  • Foods made by God (nature) for human consumption
  • Carefully chosen man-made or man-manipulated foods

To be a little more specific, it would be a list like this–condensed version.

Paw “Good Food Choices” Quick Guide
  • Fresh-water fish (with fins and scales)
  • Organic free-range and grass-fed animal meats (beef, poultry, turkey)
  • "Animal friendly foods" (protein that comes from animals that are treated, fed and killed humanely)
  • Eggs from organic, free-range, vegetarian-fed hens
  • Organic low- to no-fat dairy
  • Fresh legumes
  • Raw and unsalted nuts and seeds
  • Plant protein products—clean and pure
  • Organic whole grains
  • Grain products—sprouted, stone ground (baked, never fried)
  • Organic fresh fruits and vegetables
  • Fresh and untainted herbs and spices
  • Extra-virgin olive oil and other unrefined vegetable oils
  • All-natural spreads, sauces, sweeteners, salad dressings, and dips.
  • All-natural gluten-free smart diet cheats

MY DIVA DIET has a complete section (over 35 pages) devoted to “Good Food Choices” (with nutritional values).


NOW lets get practical–“MY DIVA DIET Grocery Shopping Guide”!

#1. If possible, try shopping at a natural or health food store. This helps you pick healthy, natural foods. These stores also give you a bigger selection of organic and kosher meats, fresh water fish, eggs from free-range vegetarian fed hens, organic dairy products, fresh organic fruits and vegetables. Great places to shop are Trader Joes (www.traderjoes.com) and Whole Food Markets (www.wholefoodsmarket.com).

#2. Know where your own local health-conscious grocery store is.

Support your local organic farmer.”

#3. Find your local organic farmer and/or farmers’ market to get your fresh produce.

#4. Shop from the outside aisles in. The outside aisles have all the fresh produce, herbs, meats and fish, as well as dairy and other products that require refrigeration. These are where most of your “good foods” are.

#5. Do not go to the grocery store when you are hungry. This might cause you to break down and buy everything.


Don’t be fooled by all the products at a health food store. Some are not as safe to eat as real, wholesome, fresh foods are. And you can gain weight from eating too much—even from good foods!

#6. Make grocery shopping easier by making a list. This enables you to pick what you need instead of items you don’t. It is also more efficient to make a list, thus saving time and money!

#7. Use the MY DIVA DIET grocery shopping tools.

Paw Grocery Shopping Tools
  • Diva Reduction Meal Options and Recipes
  • Diva Smart Diet Cheat Sheet
  • Paw Grocery Cart Check Guide
  • Diva Reduction Good Food Choices At-a-Glance
  • Diva Reduction Safe Cereal List
  • Diva Food Test and Paw Label Guide

#8. Take your own meal and recipe ideas with you.

#9. Plan your meal ideas in advance so that you don’t waste time or food.

#10. Resist the junk-food items!

#11. Make sure you buy your planned cheat items so you won’t cheat on something you shouldn’t.

#12. Skip the deli section unless it is a health food store and you know what is in the pre-made dishes. Exceptions are rotisserie chickens, fresh turkey breast, high-quality deli meats, and some salads.

#13. Always read labels when you are buying any food in a package.

#14. When you check out, do a quick glance at your basket.

#15. Final Tip: For more help on what foods to buy, see our name-brand list in MY DIVA DIET Resources and Recommendations at the end of this book and on our webiste, DIVA APPROVED.


If you shouldn’t eat it, don’t buy it!

Paw Grocery Cart Check Guide
  • Your grocery cart should be filled with fresh fruit and vegetables.
  • While you were in the produce aisle, did you also remember your herbs and spices?
  • Did you pick up some water and tea (or coffee)?
  • Check for a few lean meats (like skinless chicken breasts and ground turkey).
  • If it is a beef night (only once a month), add some filet mignon to your cart.
  • If it is a fish night, select some fresh wild salmon, halibut, or snapper.
  • Add a few deli items (like baked chicken and fresh cuts of deli meat).
  • Be sure your dairy products are low- or no-fat.
  • Include a variety of legumes, nuts, seeds, and some almond or nut butter.
  • Choose a few healthy plant protein products (like soy milk and hummus).
  • Add a variety of whole grains (like quinoa, rice, buckwheat, and oats).
  • Check for a few grain products (like mochi, rice cakes, sprouted corn tortillas, and safe cereals).
  • Don’t forget the olive oil and Balsamic vinegar.
  • If you buy salad dressing, make sure it’s low- fat, low-sodium, and sugar-free.
  • Do you have some Parmesan cheese and other good foods for flavor (like salsa and marinara)?
  • You should have very few sauces—but you can add mustard and horseradish.
  • Add some honey or agave nectar, a small container of fruit spread, and some applesauce.
  • Add a few selections of dried fruit.
  • Be sure you have very few canned or frozen foods—maybe some peas, chickpeas, and kidney beans. Or some tuna, corn, olives, and berries.
  • Did you grab some smart diet cheats?
  • Did you check the dates on packaged foods?
  • Did you read the labels on your packaged foods before you dropped them into your cart?
Always choose natural, fresh, organic, and "animal friendly" foods. It may mean you spend a little more money and make more trips to the grocery store, but it also means fewer visits to the doctor’s office.”

AFTER YOU CLEAN UP YOUR CALORIES: You will then need to calculate the amount of calories you should consume each day, your daily nutrient ratio, number of meals per day, meal size (portion control), and meal timing. This is all part of the Five Factors Affecting Body Fat and Health–where MY DIVA DIET addresses the root causes of why we get fat and unhealthy in the first place!

The Five Factors affecting Body Fat and Health
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

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.



www.MyDivaDiet.com

Monday, October 12, 2009

Exercise: Factor #5 of MY DIVA DIET

The wide-ranging health benefits of regular exercise include reducing the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity. Exercise can help improve your skin and enable your internal organs to function better. Exercise contributes to mental wellbeing (including alleviating depression, stress, and anxiety) and ensures better sleep. Exercise increases metabolism, energy, and endurance, while it reduces some of the effects of aging--it is truly the "fountain of youth"!

A properly designed and executed exercise program can improve or protect posture, help keep bones and muscles stronger, and maintain joints, tendons, and ligaments injury-free. Exercise also helps keep joints, tendons, and ligaments flexible.

Exercise is a major factor when you are trying to lose weight because it facilitates fat loss by burning calories when you are exercising and increasing your metabolism for many hours afterward. Exercise increases your lean body mass, which equals a higher sustained metabolic rate and leads to a leaner, firmer, more sculptured physique. Exercise makes you healthier, feel better, look younger and more alive-it's sexy!

If you are serious about getting fit, losing fat and gaining health, there is only one main exercise rule; exercise is mandatory. So find something active you enjoy doing and make it part of your life. Prior to starting an exercise program, consult with your physician.

Exercise is crucial for fat loss and good health. It is also essential for maintaining low body fat and a fit physique. However, the frequency, duration, and intensity of your exercise will vary depending on your goals, age, fitness level, medical condition, and other circumstances.

Here is a quick guide to exercise:
  • The best thing to do when you've been cleared by your doctor and are ready to begin an exercise program is to hire a Certified Fitness Professional. That way you will not waste time, money, or risk injury.
  • An exercise program should consist of the six components shown in the following chart. Each workout should fit your age, current fitness level, and any medical or physical limitations you may have. Your goals, lifestyle, exercise interests, and commitment level should also be taken into consideration when your exercise program is designed.
Diva 6 Components to an Effective Exercise Program
  1. Cardiovascular Conditioning
  2. Strength and Endurance Training
  3. Flexibility Training
  4. Core and Balance Training
  5. Corrective Exercises
  6. Functional Training

MY DIVA DIET is based on the Five Factors Affecting Body Fat and Health
The Five Factors
Factor #1: Liquid Consumption
Factor #2: Quantity and Distribution of Calories
Factor #3: Quality and Purity of Calories
Factor #4: Restrictive and Unbalanced Dieting
Factor #5: Exercise

Wednesday, October 7, 2009

The Five Factors Affecting Body Fat and Health: MY DIVA DIET


MY DIVA DIET addresses the root causes of why we are overweight and not at our full potential for optimal health. These comprise the Five Factors Affecting Body Fat and Health.

Here is a summary to help you understand how these factors
work for or against you:

Factor #1: Liquid Consumption
Too many poor liquid choices add unnecessary and empty calories to the American diet, and an inadequate water intake leaves women dehydrated, unhealthy, and unhappy.

Factor #2: Quantity and Distribution of Calories
  • Daily caloric intake (uncontrolled calories—too many or not enough)
  • Daily nutrient ratio: protein/carbohydrates/fat (unbalanced calories)
  • Number of meals in each day (too many or not enough)
  • Meal size (uncontrolled portions)
  • Meal timing (unmonitored timing)
Factor #3: Quality and Purity of Calories
  • Fat calories
  • Unhealthy calories
  • Dirty calories
  • Impure calories
  • Old and dead calories
Factor #4: Restrictive and Unbalanced Dieting
Because most women look for quick-fix solutions to our obesity and poor-health epidemic, we buy into gimmicks and false promises. We subscribe to dangerous pills and special packaged foods. We suffer needlessly. Sometimes we lose weight only to “rebound”—gaining more weight than when we started and usually at the expense of our health. We end up confused and more desperate. So instead of seeking the proper way to lose weight, we start the cycle all over again.

Factor #5: Exercise
Lack of exercise is a major factor in our health and often explains why we may be fat in the first place. We are a “remote-control” country: we lack physical activity and are frequently too lazy to exercise.


How
MY DIVA DIET Addresses the Five Factors: The secret to MY DIVA DIET is that we dissect these Five Factors and put together a comprehensive plan to ensure that calories are used for their intended purpose—energy and health.

Factor #1: Liquid consumption is monitored.

Factor #2: The quantity and distribution of calories are calculated.
  • Total daily calories are approximately 1,200 to 1,600 (or more in some instances, depending on whether you are in the Diva Reduction Phase or Diva Maintenance Phase of MY DIVA DIET, your activity level, and other variables).
  • Daily nutrient ratio for fat loss is 35% protein/45% carbs/20% fat (or close) and approximately 20 to 35% protein/45 to 65% carbs/20 to 30% for maintenance.
  • Number of meals is four to five per day.
  • Meal sizes are controlled appropriately (portion control).
  • Meals are timed appropriately (every three to four hours).

Factor #3: The quality and purity of calories are determined.
  • They must be lean (containing little or no fat, especially bad fat).
  • They must be healthy (conducive to health).
  • They must be clean (free from foreign or extraneous matter).
  • They must be pure (free from contamination).
  • They must be alive and/or fresh (recently harvested, with no decay, not preserved or processed, and not overcooked)
  • Animal protein should come from "animal friendly" foods (chicken, beef, turkey and fish that are raised, treated, and fed properly as well as killed humanely)

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

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