MY DIVA DIET: Fitness Flash

Super Fit Kids Animated Series –– The Trailer: Launched on KICKSTARTER to Raise Funds in 30 Days!

2011-06-23T08:24:00.000-07:00

the idea

SUPER FIT KIDS: A Cartoon Campaign –– future animated TV series, video game, and more –– is designed to educate and motive our youth, in an entertaining manner, by creating excitement surrounding healthy diet choices and exercise. SUPER FIT KIDS will also promote enthusiasm in the arena of preserving and cleaning up our planet, including green technology and their related products and services.

The SUPER FIT KIDS' goal is to move our country toward "a fit nation and a greener planet." The plan is to use an action adventure, superhero format. The "Fitness Superheroes" –– a Wonder Woman and Laura Croft type leading the way –– along with her SUPER FIT TEAM, who will expose, attack, and defeat the "diet, exercise and eco-villains."

While the SUPER FIT KIDS Animated Series will include the savvy, wit, and occasional humor (all age appropriate of course) of today's animation, and music that appeals to this generation, the educational aspect will be subliminal. Moreover, the focus of each episode will be on a particular "villain" or more –– like Batman vs. the Joker (Batman had many enemies) –– and will conclude with a real message and practical application.

where we're at...

At this point in time, two of the Fitness Superheroes and 18 "diet villains" were designed by My Team and are highlighted on the MY DIVA DIET website, where you will meet the heroine, (the speaking) Super Fit Diva. The cartoon characters can also found in my diet book and other online social networking outlets including YouTube.

Wild Cow Productions and YOUR contribution:

The majority of the funds will go into taking this concept to a critical level –– a 3-minute animated trailer to present to TV networks and video game companies. We have an animation house ready to bring this vision to life –– Two Animators, and they ROCK!
We will begin character development on the rest of the Fitness Superheroes –– the SUPER FIT TEAM, which will include children from all walks of life and an array of sports and physical activity. We would also like to move forward on our long list of enemies –– the "exercise and eco-villains."
We will design an action-adventure website to aggressively launch the SUPER FIT KIDS project and begin our mission –– "to wage war against the dark forces that plague our bodies and destroy our planet!"

Won't you consider being part of the solution? Together, through the entertainment industry (which could use a wholesome boost), we can make a profound and positive impact on our children, our country, and the world!

to pledge, go our KICKSTARTER page!

World Gym La Quinta, CA: 10-Week Body Shaping Boot Camp

2011-04-03T09:45:00.000-07:00

For Women Only...
10-Week Body Shaping Boot Camp
WORK IT GIRL: WORK THE FAT OFF
AND THE FIRM ON…
Christine Lakatos ACE Certified Fitness Trainer
calfit32@hotmail.com

Starting Friday, April 15, 2011 through Friday, June 24, 2011.

Serious fitness training designed for those who truly want RESULTS!
3 days a week 1 hour workouts –– Mon, Wed, Fri
One boot camp in the AM and one in the PM
Times to be determined; and slots limited to 5 max.
Lose Fat: Gain Health…
Prize available for the "biggest (fat and inches) loser."

10-week Body Shaping Boot Camp includes:

Complimentary Fitness Evaluation, body fat analysis, measurements, and goal setting
Complimentary Diet Workbook
Complimentary Diet Quiz with brief personalized Diet Analysis
10 weeks of intense group training.
Learn the Six Components to an Effective Exercise Program
Program Design included at the end of the 10 weeks for maintenance or to go to the next level.

NOTE: A more thorough Personalized Diet Analysis and Meal Plans will be available for an extra fee.
Christine also offers personal training packages and more.
calfit32@hotmail.com

For more info, sign up at World Gym La Quinta ( 760-564-9822).

Brief About:
Christine is a first a mom of two terrific daughters. She is an entrepreneur at heart, but is a well respected fitness expert with close to 30 years experience in the fitness industry. She is also author of My Diva Diet: A Woman’s Last Diet Book (sold on Amazon.com and other online venues) and has the sequel "Work it Girl: Work the Fat Off and the Firm On," exercise book in the works, as well as other projects like SUPER FIT KIDS: A Cartoon Campaign. Christine is a retired body builder, fitness competitor (clips can be found at My Diva Diet YouTube) and holds many titles and over the years has appeared on various promotional gigs; including a series on KESQ TV:3 Midday Show back in the 90's.

And Christine was a competitor on American Gladiators in 1990.

A note from me:
As a retired competitor who never starved or took drugs to get to 6% body fat –– now close to 50, I strive to steer people, especially our youth, away from “QUICK-FIX” programs and products. I want them to realize that they don’t have to starve or deprive themselves in order to lose fat. And by the way, it’s not complicated either. I teach that fat loss and optimal health can be achieved the safe, effective and lifelong way –– through a lifestyle of proper diet and exercise.

The My Diva Diet mission is 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!

E.C.L. Empower –– Challenge –– Legacy

For more info check out my website at www.MyDivaDiet.com, and my blog –– Fitness Flash here and on Blogcritics Magazine.

My Diva Diet: Product Find by Robert Dave Johnston

2011-03-05T06:27:00.000-08:00

My Diva Diet presents a fun and entertaining way by using animated “fitness superheroes” and “diet villains”.

Product Find by Robert Dave Johnston of FitnessThroughFasting.com
August 13, 2010

My Diva Diet is a book that markets itself as a woman’s last diet book. The book is written by Christine Lakatos, a former profession body builder, and Amber Garman.

My Diva Diet presents a fun and entertaining way by using animated “fitness superheroes” and “diet villains”. The fat loss diet book includes “Diva Quotes,” “Paw Guides” and “Special Superhero Designs” (e.g., food pyramids for fat reduction and maintenance) to add fun and clarity to your journey of a better body and healthier, happier life.

It includes a diet quiz, worksheets, practical guides, special quotes tips and charts, as well as tasty, quick weight-loss meal plans and recipes, and much more.

There are two different phases involved in My Diva Diet. The first phase is Diva Reduction and is ten weeks long. The second phase is Diva Maintenance. This is the phase that you complete after you’ve reached your weight loss goals and are ready to transition into a healthy lifestyle.

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! Here are some highlights:

Eliminates restrictive and unbalanced dieting practices
Includes workbook so you can track your results
Factors in allowances for favorite foods
Written by fitness experts
Promotes a healthy rate of weight loss
Presents a fun way of looking at weight loss
Promotes a whole-foods diet
Doesn’t offer any new or novel information on how to lose weight
Target audience is limited to females

My Diva Diet consists of two different diet phases:

The first phase is Diva Reduction and is ten weeks long. The important focus of phase one is portion control. Your calorie target in this phase is between 1,200 and 1,300 calories per day. The breakdown of those calories should include 35% protein, 45% carbs and 20% fat. Fiber is included in every meal and you eat four to five meals per day having one every three to four hours.

The daily calories are divided into four food groups and the book includes recipes to help with this. It is recommended that you drink water all day throughout the day and all kinds of tea and plain coffee are allowed. Milk is to be kept to a minimum and fresh fruit or vegetable juice and meal replacement drinks are watched closely and very carefully selected. Drinks like alcohol, soda, packaged juice and sugary drinks are not allowed during this phase.

You can choose your own foods on phase one or use the recipes that are included. The foods you choose would just need to meet the criteria outlined in the book and listed above.

Phase two of the program is the Diva Maintenance phase. During this phase your daily caloric count is increased to 1,400 to 1,600 calories per day. You are still eating four to five times per day with meals being a little larger at this point. Your breakdown also offers more flexibility with 20-35% protein, 45-65% carbs and 20-30% fat. You get more leeway during phase two and you can also cheat a little more.

Exercise is also a critical part of both phases of My Diva Diet. Adding exercise to a diet program allows you to lose weight faster and you feel the benefits quickly.

It is recommended that you add an efficient and effective exercise program to your eating plan. Some of the important factors to look for when choosing your exercises are makes sure it includes cardiovascular conditioning, strength and endurance training, flexibility training, core and balance training, functional training and corrective exercises.

There are a ton of diets out there and many of them fall into the fad diet category. My Diva Diet actually gives women the steps and guidance they need to lose weight once and for all. The program is solid and doesn’t involve any questionable practices and you’re not encouraged to complete eliminate groups of food. You actually get to eat carbs and protein and fat on this diet.

My Diva Diet offers a sensible and fun way to lose weight.

To learn more, go to www.MyDivaDiet.com

MY DIVA DIET Review By Best Diet For Me

2011-01-16T07:00:00.000-08:00

My Diva Diet: A Woman's Last Diet Book was released in 2008; and has received rave reviews. One of these reviews came from one of "America's most trusted weight-loss authority," who have been in business for 31 years –– BestDietForMe.com.

Here is the review...

My Diva Diet was developed by Christine Lakatos, an ACE Certified Fitness Trainer and former professional bodybuilder. Lakatos' experience in the fitness industry, and especially her one-on-one experience with clients as a fitness trainer led her to develop the program. In her introduction to the program, she also incorporates an explanation of how her health philosophy for the program is rooted in her belief in Judeo-Christian principles. Designed for women, My Diva Diet illustrates the reasons why women gain body fat by using "fitness superheroes," Ms. Diva and her dog, Paw, and a host of evil "diet villains," like "Tranny Granny", "Dr. Pill" "Mrs. Regret", "Vegg", and others, to illustrate who your true diet allies and enemies are. The author uses "Diva Quotes" to emphasize important principles, and food pyramids to provide nutritional guidelines for fat reduction and weight loss maintenance. The cute superheroes add an element of fun and help to motivate you as you work your way through the book.

Based on widely accepted, well-researched nutritional principles found in most of the well-respected, leading diet programs, the book does not offer the quick-fix solutions found in so-called "fad" diets. The emphasis is on attacking the root cause of excess weight and how to solve the problem on a long term basis. Emotional eating issues are given close attention. Lakatos emphasizes the importance of "clean eating" -- eliminating preservatives and artificial ingredients from your diet and instead choosing more natural, organic foods. The program consists of two phases: Phase One-Diva Reduction; and Phase Two-Diva Maintenance.

In My Diva Diet, Lakatos details five reasons why she believes women gain body fat, which she calls "The Five Factors Affecting Body Fat and Health. The book explains how each factor can sabotage your weight loss efforts and specific changes you can make to avoid common diet traps. The book also suggests how positive changes can be implemented into your lifestyle to ensure lifelong success and better health overall.

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

The book also refers to it's accompanying website, www.MyDivaDiet.com, which provides worksheets, links to product and information sources, and a host of other useful tools.

Click here to see more Expert Reviews...

What You Drink Impacts Your Diet, Part Ten: Alcohol

2010-12-30T07:02:00.000-08:00

This final installment brings you the good, the bad, and the ugly in consuming alcohol. Add, "What you drink” to your 2011 New Year’s Resolution list.

As we conclude 2010 and begin a new year, alcohol is usually part of the celebration. But before you pop that cork and "party on," let's stop and briefly take a look at the good, the bad, and the ugly surrounding this beverage.

The Ugly:
Even though this is not the focus of our beverage expedition, the dark side of alcohol should be noted. Other than that nasty hangover after a night of drunkenness, this beverage choice causes poor judgment, behavioral problems, and for millions it leads to alcohol abuse, and even death. Sadly, MADD (Mothers Against Drunk Driving), who "serves a victim or survivor of drunk driving every 10 minutes," statistics are grim: "every minute, one person is injured from an alcohol-related crash." And alarmingly, The National Highway Traffic Safety Administration (NHTSA) reported that "10,839 people were killed in alcohol-impaired-driving crashes in 2009 –– that's one every 50 minutes."

The Bad:
As far as the fitness aspects, you should be aware that alcohol has short-term effects on health and body fat; its nutritional value is nil –– as in tons of empty calories, and those mixed drinks pack on more calories than you think. Drinking a lot of booze can also cause dehydration, create electrolyte imbalances, and alcohol can indirectly make you fat –– "while your body uses up all the alcohol circulating in the blood, the oxidation of fats, carbohydrates and protein becomes suppressed." Translation: these macronutrients are not used for their intended purpose and are "forced into storage."

The Good:
Now, you may not be a heavy drinker, which is a good thing, but perhaps you are under the impression that "moderate drinking –– about one drink a day for women, about two for men –– is a central component of a healthy lifestyle." Are you are convinced by what some "experts" have been touting for years? That alcohol is good for your health –– reduces risk of heart disease, diabetes and dementia –– mainly. Not so fast my friends because the New York Times shed "doubt" on the case in 2009; highlighting that some scientists take issue with these claims, and in reality "it may be that moderate drinking is just something healthy people tend to do, not something that makes people healthy." Furthermore, the Mayo Clinic, who lists some of the health benefits of moderate drinking, also points out that "the evidence about the possible health benefits of alcohol isn't certain, and alcohol may not benefit everyone who drinks."

Yes, you may snag some antioxidants and a "sense of relaxation" from that red wine, but then again, it's possible to benefit more from a glass of grape juice, a massage, and soothing music. Keep in mind too, that 1 glass (3.5 fl oz) of wine is 85 calories and if you consume a glass a day; that adds up to 595 calories per week. Beer on the other hand, ranges from 95 to over 200 calories, while cocktails can top 700 calories for just one. And for those "watching their weight," calories do count.

RECAP:

Before we complete our beverage journey, let's recap. First and foremost, water is essential to life and critical for health, wellness, and weight loss. Coffee is good in moderation if you skip the cream and sugar and tea (without the sugar) offers countless health and wellness benefits, while green tea helps fight obesity and lower LDL (bad) cholesterol. Milk is highly overrated. Consuming too much soda has dire consequences to your overall health and fitness level. Some sports drinks as well as fruit and vegetable juices can be a good way to hydrate and catch a few vitamins and minerals while you're at it; however, sugar and other additives may be in the mix too. Meal replacement drinks have their place in our fast-paced society, providing you read labels or make your own. Lastly, good news for our beloved abstainers, if you are serious about losing fat, alcohol must be off limits. However, alcohol (in moderation; as in a few a week, not a day) can be a beverage choice when you are on a maintenance plan.

In closing, it's important to understand that "what you drink does impact your diet" –– good and bad –– when it comes to overall health and weight loss. An occasional detour from healthy and fit beverage choices will not harm your efforts, but staying on the wrong path for a long period of time will.

Add this to your 2011 New Year's Resolution list: "I will drink more water and clean up my other beverage choices." Place it on your frig and other places as a reminder and motivator. I guarantee you will feel and look much better.

May you have a safe, healthy, and prosperous New Year!

Article first published as What You Drink Impacts Your Diet, Part Ten: Alcohol on Blogcritics.

Author: Christine Lakatos — Published: Dec 29, 2010 at 12:29 pm

What You Drink Impacts Your Diet, Part Nine: Meal Replacement Drinks

2010-12-22T07:23:00.000-08:00

Beware: Just like meal replacement bars, meal replacement drinks are used to entice the consumer, via quick-fix scams and false promises.

In closing Part Eight, we discovered that veggie drinks are an excellent meal replacement choice, providing you choose appropriately or build your own. However, veggie drinks are not the only way to get health-on-the-go; we are saturated with hundreds of diet and protein shake options. Unfortunately, the billion-dollar fitness industry makes its money off quick-fix scams and false promises. Beware: just like meal replacement bars, meal replacement drinks are used to entice the consumer, using the aforementioned techniques.

Next time you pick up a so-called “diet or protein shake" or vegetable drink, make sure you carefully examine the ingredients. This is because, like most commercial beverages, many of these pre-made drinks contain a lot of sugar and other sweeteners, fat, and an array of preservatives and additives. In many diet and protein shakes, the "protein blend" used is questionable, as are the claims touted in their advertising and on their labels.

For example, let's take a peek at Slim-Fast diet shakes, with over 50 ingredients—the third of which happens to be sugar. While one can of this drink is low in calories (180), it still contains 23 grams of carbs, of which 18 grams comes from sugar. The number one ingredient is fat-free milk (a liquid choice covered in Part Five)—not necessarily bad, except for those who are lactose intolerant. But considering that it is not organic milk, it's a red flag for those of us who care about cows. Even though they have thrown in some vitamins and minerals, enhancing its nutritional value, you only get 10 grams of protein out of the Slim-Fast can, yet you'll consume 6 grams of fat (1.5 grams saturated), which, at the end of the day, may not be worth it.

After a brief analysis of the nutrition label, the next step is to dig deeper into the ingredients. For the sake of time, we'll just probe into the protein blend (the sixth ingredient) used in Slim-Fast. It is Milk Protein Concentrate (known as MPC), a commonly used additive in products like processed cheese (Kraft singles), coffee creamers, frozen dairy desserts, crackers, energy bars, and nutritional drinks. MPC's "are created when milk is ultra-filtered, a process that drains out the lactose and keeps the milk protein and other large molecules. The protein components are then dried and become a powder."

Apparently, in 2009, the dairy industry was (is) suffering a "crisis" which is neither my concern nor the focus of our "expedition." According to Ethecurian online magazine, this dairy crisis is not just a result of the recession; it also has to do with MPC. For the most part, MPC is imported, and from countries "with very poor food safety records (China, India, Poland, the Ukraine)." Moreover, ironically MPC is an ingredient "used to make glue" and is not approved by the FDA, yet "it somehow manages to be included in the ingredient list of over $10 billion worth of food, primarily fast food and junk food."

So, Slim-Fast may be "fast," but will it make you slim? Only in your head, because in reality, the bad outweighs the good it offers. Now, we could spend hours dissecting all of the bad pre-made meal replacement drinks on the market, but that would be a waste of time. More important is to become skilled in reading labels—setting you free to make "good" choices all of the time.

While we addressed green drinks at out last stop, protein shakes and smoothies (the good ones) usually start with water, ice, real juice, organic milk, soymilk, sugar-free yogurt, frozen yogurt, and/or fresh fruit. Additionally, protein powders are sometimes included in the mix. Most commonly used are whey, casein, egg, soy, and rice, or a combination—each carrying their own "pros and cons." According to Web MD, "protein is one of the body's main building blocks for muscle, bone, skin, and other tissues" and is essential to your daily diet for overall health and wellness. It is critical for athletes' endurance and strength, as well as for fitness enthusiasts and for those seeking to lose weight. This leads to a commonly asked question: how much protein?

Most nutritionists and those in the medical profession "recommend daily intake of protein for healthy adults [of] 0.75 g of protein per kilogram of body weight, or about 45 to 56 g of protein a day, while exercisers' range should be 1.4 to 2 g of protein per kilogram of body weight daily." For those trying to gain weight or increase lean body mass, you may consider siding with the higher figure, and it is better to "feed the muscle"—around 1 gram of protein per pound of lean body mass.

Fortunately, most of us can obtain enough protein via our daily diet; meal replacement drinks could be your guarantee. Protein shakes and smoothies also offer an avenue for other "nutrients on the run" and a vehicle for providing energy throughout the day, especially if they are of superior quality. They are much better solutions than skipping a meal or resorting to fast food or junk food.

What about meal replacement drinks for weight loss? Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D. reminds us that "protein shakes aren't a magic bullet"—there is none—but they may help you reduce your caloric intake, and as we know, "burning more calories than you consume is key to losing weight." That said, a balanced diet of natural, whole foods (not processed, man-made foods)—lean protein (animal and plant-based sources), fruits and vegetables, whole grains as well as foods that contain omega-3 fatty acids (fish and plants)—is ideal for all health and fitness goals.

Therefore if you are considering a pre-made protein shake or smoothie, either in a can (not ideal) or at your local fitness center or juice bar like Jamba Juice, make sure you know what is in it—ask questions. Or construct your own using pure and wholesome ingredients. Here are two ideas to get you started:

Power Protein Shake (makes one)

Ingredients:

2 scoops of quality protein powder (Living Fuel Living Protein is one of the purest on the market, and they produce a number of other sound products like Living Fuel Super Greens)
1/4 cup plain low-fat yogurt
1/2 banana
1/4 cup mixed berries (fresh)
1/4 cup water (or juice, but it will add more calories)

Preparation: Combine first 4 ingredients in a blender or Magic Bullet, add water and mix until well blended.
Nutritional Value: 334.5 calories; 24 g protein; 58 g carbs; 1.6 g fat; 10 g fiber; 170 mg sodium
Note: If you want to add more value to your shake, try 1 Tbsp. of flaxseeds: 48 calories; 2 g protein; 3.3 g carbs; 3.3 g fat; 2.7 g fiber; 3.4 mg sodium.

High-Fiber Vegan Smoothie (makes one)

Ingredients:

1 cup strawberries (fresh or frozen)
1 cup mixed berries (fresh or frozen)
1/2 cup soymilk
Ice if you are not using frozen (additive-free) fruit.

Preparation: Mix all ingredients in a blender until smooth.
Nutritional Value: 175 calories; 5.4 g protein; 35.5 g carbs; 2.6 g fat; 13.4 g fiber; 61.4 mg sodium

Drink to (for) your health, and "I'll be back" for the final installment of our beverage journey. Oddly enough, we are in the middle of the Holiday Season, where "'Tis the Season to be jolly"—marking our last STOP fitting: alcohol, the good, the bad, and the ugly. Nevertheless, I won't be a "party pooper" until after Christmas. In the meantime, "drink responsibly," and Merry Christmas!

Article first published as What You Drink Impacts Your Diet, Part Nine: Meal Replacement Drinks on Blogcritics. Author: Christine Lakatos — Published: Dec 21, 2010 at 1:19 pm @ MY DIVA DIET: Fitness Flash

What You Drink Impacts Your Diet, Part Eight: Juice (Fruit and Vegetable)

2010-12-14T07:06:00.000-08:00

"Should I have a V8" or any commercial fruit juice or veggie drink? It all depends.

Considering that fruits and vegetables are high in antioxidants, vitamins, minerals, fiber, and other nutrients and should be a large part of any sound diet –– for weight loss and protecting health, consuming juice (fruit and vegetable) seems like a "no-brainer." However, most "commercial juices" are high in calories and low in fiber –– the opposite of fruits and vegetables in their natural complete states. Worse, these beverages are high in sugar and contain very little of the fruit or vegetable they are supposedly derived from, which means that their nutritional value and purpose is suspect.

The naturally occurring sugar (fructose) found in fruit and some vegetables like carrots and beets is not at issue (excluding diabetics and those sensitive to sugar); it's the extra refined sugars, high-fructose corn syrup (HFCS) as well as the preservatives and additives –– ingredients used in most commercial juice and vegetable drink recipes. And have you been down the juice aisle lately? Companies are making juice out of "everything but the kitchen sink." Consequently, at this juncture in our beverage expedition, we'll just analyze a few to make a larger point.

Let's take for example the kid-pushed Capri Sun drink, which was labeled as "All Natural" when the ingredients were (are) water, high-fructose corn syrup, small amount of juice, and flavoring natural –– an additive best avoided. That was until a lawsuit erupted in 2007, forcing them to rethink and withdraw their "All Natural" claim. Since, Capri Sun has undergone a makeover, embracing drinks without high-fructose corn syrup, but they still use refined sugar and other additives. To confuse the issue, Capri Sun, owned by Kraft Foods, marketing strategy touts "25% less sugar" (6-ounce pouch equals 60 calories and 16 grams of sugar) and a deceptive slogan of "wholesome."

On the other hand, in an 8-ounce cup of Minute Maid orange juice (Home Squeezed Style + Calcium and Vitamin D), the ingredient list is much purer (NO added sugar and the like); still you'll drink 110 calories and 24 grams of sugar. Furthermore, even though there is no fat and a minimal amount of sodium in Minute Maid beverages, they do lack the fiber found in fresh fruit, which is vital for a healthy diet and helps with fat loss. In contrast, a large orange has the advantage of 4.4 grams of fiber. The same can be said for apple juice –– and most commercial fruit juice for that matter. For the same amount of calories (around 100) you get 5 grams of fiber with a large apple vs. zero in a cup of apple juice.

Commercial vegetable drinks (juices) are a little trickier to decipher, and there are decent choices on the market these days. Even though veggie drinks do contain vegetables, many add fruit, sugar, and additives to make it more palatable as well as preservatives to extend shelf life. Some like Bolthouse Farms contain Spirulina (a blue-green algae, offering "nutrients, amino acids, and health benefits," yet not without its "skeptics and cautions to consider") to their Green Goodness –– AKA "green drink."

This brings us to the familiar V8 veggie drink, invented back in the 1930's by W.G. Peacock, and acquired by Campbell Soup Company in 1948. Over the years, it became popular with its infamous marketing line, "I could've had a V8" –– still used today, even popping up on an episode of Family Guy. V8 has evolved, adding many other so-called healthy beverages to their product line. While some of the V8 fruit juice blends contain high-fructose corn syrup, their 100% Vegetable Juice is not bad –– it's low in calories (50 for 8 oz.), yet high in sodium (420 mg in 8oz.). Maybe that is why they developed a low-sodium version with 140 mg.

So, when it comes to health and fitness, the real question must be preemptive and without the "regret head bang" –– "Should I have a V8" or any commercial fruit juice or veggie drink? It all depends. Read labels; skip the ones with added sugar and sugar derivatives like HFCS, too much sodium, and carefully analyze preservatives and additives. Try to choose fruit and veggie drinks that are freshly made or better yet, "juice it" yourself. Here is a quick and simple veggie drink recipe: Take 1 beet, 2 carrots, and 1 cup broccoli, blend in your Jack Lalanne's Power Juicer, and enjoy! Nutritional Value: 200 calories, 8.8 grams protein, 39.6 grams carbs, 0.8 grams fat; 12 grams fiber, and 220 mg (natural) sodium.

While natural and fresh juice, for the most part, serves as a thirst quencher or a beverage with a meal, they are also an immense aid when you are sick or fasting for health or spiritual reasons. But for those counting calories, beware, juice calories add up quickly. Even so, veggie drinks are a positive alternative to "fast food," an avenue for those lacking vegetables in their diet, an awesome way to boost nutrient intake, and a substitute for any meal of the day –– only if you choose the right one or make your own. And for those eager for more "meal replacement" ideas (protein shakes, smoothies, and green drinks), stay tuned –– it's our next STOP in our journey toward health, wellness and a fit physique.

Article first published as What You Drink Impacts Your Diet, Part Eight: Juice (Fruit and Vegetable) on Blogcritics. Author: Christine Lakatos — Published: Dec 13, 2010 at 2:04 pm / Part of Fitness Flash and My Diva Diet blog spot!

This is Part Eight of Weight Loss: What You Drink Impacts Your Diet 10-Part Series
This ten-part series, a "beverage expedition" of sorts, will uncover how liquid consumption affects your weight, health and wellness, for better or worse.

"World of Diets" Interviews Me!

2010-12-08T08:22:00.000-08:00

A while ago, World of Diets interviewed me and recently it has been posted. World of Diets is not only a great place for "terrific interviews" from fitness experts as wells as diet reviews, but also has an array of articles ranging from diet, health, foods, exercise, fitness equipment and so much more...

"Choosing the right diet plan is probably the most important factor in determining whether or not you will lose weight and be able to keep it off for many years to come.

Here on WorldofDiets.com, we provide hundreds of diet reviews, interviews with fitness and fat loss experts and a variety of articles and tips about how to eat right, burn body fat off quickly, and be healthy. Check out a variety of our reviews and posts at WorldofDiets.com."

EXCERPT From my interview with Jonathan:

Question: I’m here today with Christine Lakatos, the author of the popular My Diva Diet. Thanks for taking the time for this interview, Christine. What can you tell us about your background and qualifications in the fitness industry?

Answer: Well, Jonathan, I’ve been in the fitness industry since 1980 when I became an aerobics instructor –– lol, with the leg warmers and all the crazy attire and back when you didn’t have to be certified. I was also an athlete growing up –– a track star mainly, running a 5:40 mile and great at all sports . Then in 1988 –– when I was about 26, I saw a photo of Rachel McClish (later I met her at Gold’s Gym Palm Desert, CA) and that inspired me to compete in bodybuilding. I won my first competition, Ms. San Luis Obispo 1989 (with 6.9% body fat) and placed in a few others. However, due to the fact that in the 90’s women in bodybuilding were getting bigger and were taking steroids I switched to fitness shows and I went on to place in the top-ten Ms. Fitness USA in 1990 and Ms. Fitness San Diego 1995 –– just to name a few. I was also a competitor on American Gladiators in 1990.

It was about that time that I decided to become and ACE Certified Fitness Trainer, training thousands of clients with a very, very high success rate. Ever since, I have continued my education in health and fitness with my main focus on nutrition as well as one of the most well-respected fitness organizations to date –– the C.H.E.K. Institute.

As a woman in my late forties –– almost 50 –– I can say that even though I competed at 5 to 9% body fat, with a frame size of a teenager, I still maintain around 12 to 16% body fat year round and between size 2 and 3. And that is after having children –– two of the most wonderful daughters on the planet!

Question: You refer to My Diva Diet as the last diet book a woman would need. What makes this diet so special?

Answer: First and foremost, My Diva Diet is based on sound nutrition and IT WORKS! It is not like many of the other diet programs that offer quick-fix solutions to a problem that requires a lifestyle change of proper diet and exercise. It is also tailored JUST for women. Since women have different body types, goals, energy requirements, and health and weight-loss concerns than our male counterparts, MY DIVA DIET’S fat-loss diet book provides a precise method for women (of all ages) to reach their health and fitness goals. Also, it is jammed packed with tons of information (in a user friendly format) so that women have all the tools they need to lose fat the safe, healthy and lasting way –– including a diet quiz, complete directions, workbook, special guides, tips and charts, meal options and recipes, restaurant eating guide and grocery shopping tips, and information about foods, reading labels, nutrition, exercise, body fat, calories and more.

Click here to read the entire interview and my thanks to World of Diets and Jonathan!

What You Drink Impacts Your Diet, Part Seven: Sports Drinks and More

2010-11-28T09:56:00.000-08:00

With so many pre-made beverages (sports and other types of drinks) on the market today, what should a "concerned dieter" do?

Opinion by Christine Lakatos — on Nov 27, 2010

Article first published as What You Drink Impacts Your Diet, Part Seven: Sports Drinks and More on Blogcritics.

Part of Fitness Flash on Blogcritics Magazine

Finally, we resume our "beverage expedition," discovering how liquid consumption can have a major impact on your diet –– both good and bad –– and whether you are on a mission to lose body fat and/or manage your health.

We have tackled a variety of liquids –– five to be exact, with four to go, first confirming that water is essential to life and critical for health and weight loss. Later we uncovered that coffee is good in moderation if you skip the cream and sugar; tea (without the sugar) offers countless health and wellness benefits, while green tea helps fight obesity and lower LDL (bad) cholesterol; milk is highly overrated; and consuming too much soda has dire consequences to your overall health and fitness level.

Now we take a brief look at sports and other drinks bombarding the fitness industry, like Gatorade, PowerAid, Glaceau Vitamin Water, Snapple, and many more. Interestingly, most of these drinks are labeled as "healthful," but in fact contain sugar, high-fructose corn syrup, crystalline fructose, and other sweeteners –– commonly used ingredients that we covered in Part Six, exposing their "perils." These drinks add empty calories to your diet and fat on your body; putting many on the fast track toward obesity. This includes powdered drinks like Kool-Aid as well as those cute little juice boxes, which will be addressed next in our beverage series. On the other hand, Crystal Light and other “no calorie, sugar-free, diet" powered drinks use artificial sweeteners like aspartame, saccharin, or Splenda –– another red flag when consumed in excess.

With so many pre-made beverages (sports and other types of drinks) on the market today, what should a "concerned dieter" do? First and foremost, don't believe the hype, even if sports drinks are "celebrity endorsed." After all, "stars" get paid millions of dollars for their so-called stamp of approval and the companies producing them are motivated by their bottom line –– money.

While the "foundation" of sports and other drinks is water, and some include added vitamins, minerals and fruit juice, the extra calories, sugar and additives may not be worth it in the long run. In reality, they are not always the best liquid choice, especially if you are trying to lose weight. However, if you are an athlete, participating in sports, lacking certain nutrients, trying to gain weight, or need the flavor in order to get liquid in our body, then by all means "knock back" your favorite sports drink or vitamin water –– in moderation.

The most important lesson at this juncture in our beverage expedition is that when it comes to pre-made beverages, make sure you read labels and educate yourself in the realm of "food and drink additives." Bottom line though, there is no legitimate substitute for just plain H20!

Our next stop will be juice –– both fruit and vegetable, with meal replacement drinks and alcohol to follow, where I will continue to guide you off of the "fat path" and on to the "fit path."

My Diva Diet: What the Experts are Saying!

2010-09-25T08:52:00.000-07:00

Back in 2008 after we released My Diva Diet: A Woman's Last Diet Book and Workbook, we have had the honor of experts reviewing our book. Even though we have a complete "EXPERT REVIEW" Section on our website, I wanted to share some of the highlights:

Tammy and Lyssie Lakatos The Nutrition Twins

My Diva Diet is jammed packed with so much wonderful information. It actually answers any nutrition / diet question you've ever had (and even those you never knew you had!). I loved all the fun tips, recipes, and the Diva Diet Quiz to help guide you in your own personal goals. I love that this works for each person's very own needs and there is even terrific advice for dining out and losing weight--something everyone needs!

I highly recommend this book to anyone who wants to lose weight, get healthy or who just wants sound nutritional advice--you will find all the answers to your questions here! You won't be disappointed--My Diva Diet is awesome!!!

Ingo Logé Motivational Speaker, Author, Ocean Lover and Nutritional Life Coach

This is a great book about diet, supplements, portions, what are good foods to eat and why, exercise and general health. This very real “how to do it guide book and field manual” Is the last book you’ll ever need girls. If you want to make changes to your life but aren't sure where to start out, this is definitely the book for you. If you want a solid explanation why you should change, followed up with research, this book is for you. Christina has taken information about diet, exercise, foods, ineffective habits, and mental and physical health from many different sources, including her own personal experiences, and compiled it into this book. The book is easy to read and is also an excellent starting point for anyone interested in improving his or her quality of life.

I personally enjoyed the book and have recommended it to many of my female friends and clients. This book as something for everyone, especially the person looking for a starting point. If you are serious about making life style changes and want a solid explanation as to why you should or shouldn't change something in your life; get this book. The book is easy to read, but application of the topics will take time. Don't expect a magic band-aid. After all, this book it about life style changes and that takes time.

Dr. Johnnie Ham, MD, OBGYN

My Diva Diet has finally arrived! This is THE book for anyone truly interested in a healthy lifestyle and is looking for the tools to make it happen. Christine is sharing her secrets here, in a simple, easy-to-read, and just-plain-fun workbook, that if you follow, will be guaranteed to produce results. As an OBGYN, I am often asked about diet and exercise, and how to sort thru the plethora of diet-fad books and systems. This is the book that finally I am recommending to my patients, because she has been able to address physiology, nutrition, and lifelong habits that will work for every woman. And men, these secrets apply to us as well!! If you really want to impact your health, and the kind of future you want for yourself, this book is a must-read!

Dr. Harold D. Segal, M.D.Dr. Harold D. Segal, M.D.

The key to a healthy spine is good nutrition and exercise. MyDiva Diet presents an intelligent and easy way to lose weight and get your health back. I have found that many of spinal problems have their origin in poor posture, poor eating habits, and lack of proper body mechanics. My Diva Diet addresses these issues in a cogent and reasonable fashion. This book is in my waiting room and I highly recommend it to my patients and anyone interested in good health and fitness.

2008

Midwest Book Review
November 2008

Still another diet book? Well "My Diva Diet: A Women's Last Diet Book " is a diet book unlike you have ever seen before! Author and Certified Fitness Trainer Christine Lakatos, with the assistance of contributing author Amber Garman, along with help a team of folks that includes Brian Anderson, Scott Martin, Angelica Lakatos, Nicole Stuiber, Michelle Ahearn, Dan Port, Sean Troeger, and H. David Segal, M.D., bring to women a ground-breaking diet plan specifically designed to promote health, nutrition, weight loss, and a healthy lifestyle. This user-friendly, interactive instruction guide offers a workbook format providing quizzes, checklists, recipes, advice and tips -- but most importantly a plan designed for women of all ages for successfully losing and keeping off unwanted weight.

Click here to keep reading...

Best Diet For Me
BestDietForMe.com
November 2008

My Diva Diet was developed by Christine Lakatos, an ACE Certified Fitness Trainer and former professional bodybuilder. Lakatos' experience in the fitness industry, and especially her one-on-one experience with clients as a fitness trainer led her to develop the program. In her introduction to the program, she also incorporates an explanation of how her health philosophy for the program is rooted in her belief in Judeo-Christian principles. Designed for women, My Diva Diet illustrates the reasons why women gain body fat by using "fitness superheroes," Super Fit Diva and her dog, Paw, and a host of evil "diet villains," like "Tranny Granny", "Dr. Pill" "Mrs. Regret", "Vegg", and others, to illustrate who your true diet allies and enemies are. The author uses "Diva Quotes" to emphasize important principles, and food pyramids to provide nutritional guidelines for fat reduction and weight loss maintenance. The cute superheroes add an element of fun and help to motivate you as you work your way through the book.

Click here to continue...

2009

Health Bolt Book Review @ BlissTree.com
March 2009 By Liz Lewis

There’s no getting around it - diet really is a four letter word. It’s a word that frequently conjours up feelings of frustration, impatience, disappointment, sadness, and even failure.

Which is probably why Christine Lakatos describes her book My Diva Diet as "A Woman’s Last Diet Book". It’s a turn of phrase that’s guaranteed to attract those who are looking for an answer to all their dieting woes.

And it’s very likely it might just do just that. A 413 page workbook, resource, and motivational guide, My Diva Diet got my attention from the get go with it’s innovative characters. There’s Ms Diva who highlights all useful tips and her sidekick Paws, who summarizes the how-to information. Superheroes and Diet Villains also make an appearance to emphasize who the true diet allies and enemies are. If you‘re starting to think this is all sounding juvenile and too TV cartoon-ish, trust me it‘s not. There is so much information packed into this book, that it could easily become the only diet book I’ll ever need.

Click here to continue...

Book Review: My Diva Diet
Blogcritics Magazine
March 2009 by Allie James

There is a place for "thinking outside the box," especially when writing a diet book and trying to stand out from the thousands of competitive diet books available to the hungry market of "tired-of-dieting dieters." Christine Lakatos wrote My Diva Diet, and is such a thinker. She wants to get our attention, and she does so by using Diet Villains and Superheroes throughout her book. We have Super Fit Diva, who highlights for us some very useful tips, and it's her presence throughout the book that ties everything together. Her sidekick, Paws, makes a presence as well, and summarizes the howto information for us.

Click here to continue...

Book Review: My Diva Diet: A Woman's Last Diet Book by Christine Lakatos Blogcritics Magazine
April 2009 by Lynda Lippin

Some readers of a certain age may remember body builder and author Christine Lakatos from the 1989 season of TV's American Gladiators. Now an author and personal trainer, Lakatos has produced an informative weight loss guide for women.

My Diva Diet tries to grab the reader's attention from the cover, which resembles a bright pink comic book with the Dieting Superhero Ms. Diva in the center (yes, she even has a sidekick lioness, Paw) and lots of bright headlines ("Expose & Defeat Your Diet Villains," "Lose Fat, Gain Health," and "Not a quick fix..."). The book is written in a cute, female-oriented voice and is a workbook with tons of quizzes, checklists, and graphics. At base, the program consists of a food program and exercise program for a weight loss phase and a maintenance phase.

Click here to continue...

Diet Blog...Eat Right. Get Healthy.
Book Review: My Diva Diet
July 2009 by Mike Howard

I don't know if I'm the best person to review a book that is "for Women only" although in reality, the fairer sex is the prime target for marketing of diet books/products.

Henceforth, I have toted this rather large pink-coloured book around with a certain degree of inconspicuousness - determined to unravel the secrets of "a women's last diet book".

Author Christine Lakatos takes the reader through a comprehensive plan to help us women achieve the health and body they want. And, when I say "comprehensive", I'm not spouting hyperbole. This book is enormous and chock full of guides, charts, worksheets, quizzes, recipes, and the like.

Click here to continue...

Diet Choices
DietChoices.com
My Diva Diet Review July 2009

My Diva Diet is a very healthy diet for women designed by a former bodybuilder.

Background

Christine Lakatos' My Diva Diet: A Woman's Last Diet Book is a diet book from an ACE Certified Fitness Trainer who is also a retired body builder. Lakatos has won several titles including Ms. Fitness San Diego 1993. This diet is designed just for woman and focuses exclusively on their needs. For those looking for a little "hand holding" on their diet, the My Diva Diet might be a good diet to choose. The diet is designed to be executed in two phases with the first phase being a ten week plan, and the second phase being one that transitions dieters to a healthy lifestyle. The plan calls for dieters to consume 1,200 to 1,300 calories per day during phase one of the diet. These calories should be 35% protein, followed by 45% fiber and 20% fat respectively. Fiber is to be consumed at every meal, and dieters should consume between four and five meals a day.

Click here to continue...

Weight Loss Institute
My Diva Diet Review by Susan Brown
November 2009

Searching for the right type of diet might be a hard thing to do for us, women. Mostly nowadays, when there are hundreds of diet pills, fat burners, appetite suppressants and diet plans all over the internet and deciding which one worth trying out is even harder than the whole weight loss procedure. Getting the needed help would be necessary, finding a site; a helping hand which can really help us would be useful. Mydivadiet.com might give you the needed help and even more, all this in the best, lightest atmosphere, the site is giving us.

Click here to continue...

EveryDiet.org
December 2009
Lakatos presents a lot of useful dietary information in a format that will be easy for most readers to absorb. Her program involves a clear system that is based on solid principles and is likely to produce successful results for most dieters.
# Pros Based on up to date scientific principles.
# Specifically meets the needs and goals of women.
# Focus is on a long-term solution rather than a quick fix approach.
# Illustrated format can help to maintain attention and highlight important points.
# Flexible approach with seven different ways to use the program.

Click here to continue...

2010

The Flex Belt Nutrition Center
My Diva Diet Review Summary
May 2010

My Diva Diet is self hailed as a woman’s last diet book. The reason is that it is written and designed by a woman to address the specific needs of the seemingly lifelong weight challenge women face. The book explains that in America, at least, there is an epidemic with lack of self confidence relating to image and weight. A small percentage of women are reportedly unlocking the key inside them that allows them to break through perceived inadequacies, gaining mastery over their fears. Once this is accomplished, life health and fitness can become a priority, according to the author. Eating right, exercise and mental clarity all reportedly contribute significantly to how women can finally be free, lose weight and change their lives forever.

Click here to continue...

Diets In Review
DietsInReview.com
August 2010

My Diva Diet
A women-only diet plan that leads to success.

My Diva Diet is a book that markets itself as a woman’s last diet book. The book is written by Christine Lakatos, a former profession body builder, and Amber Garman.

My Diva Diet presents a fun and entertaining way by using animated “fitness superheroes” and “diet villains”. The fat loss diet book includes “Diva Quotes,” “Paw Guides” and “Special Superhero Designs” (e.g., food pyramids for fat reduction and maintenance) to add fun and clarity to your journey of a better body and healthier, happier life.

It includes a diet quiz, worksheets, practical guides, special quotes tips and charts, as well as tasty, quick weight-loss meal plans and recipes, and much more.

Click here to continue...

World of Diets
My Diva Diet Review
August 2010

The My Diva Diet creates a lot of anticipation. A diet book written by a retired body builder with several prestigious titles including Ms Fitness San Diego 1993 is going to deliver a mighty punch! Has author Christine Lakatos lived up to her promise of delivering a ‘Woman’s Last Diet Book’? Read on to find out.

Lakatos’ book builds on what she has learnt training female clients for fitness and weight loss. In the beginning of the book, she explains her simple philosophy for the diet program. According to her, women take their fitness and weight loss cues from the wrong people. This prevents them from attaining their weight loss goals. She illustrates using characters like ‘fitness superheroes’, ‘diet villains’ and so on. All along, the author provides effective ‘Diva quotes’ to drive home important principles and nutritional guidelines.

Click here to continue...

The Kosmix Community
Article about My Diva Diet
September 2010 by Michael

My Diva Diet: A Woman's Last Diet Book is a weight-loss book authored by Christine Lakatos and Amber Garman. The book was released in 2008 by Publisher Services. Christine Lakatos has been in the fitness industry for over 29 years. She is a former Miss San Diego, Miss Fitness USA, and even a competitor in the American Gladiators television show.

Although My Diva Diet is written specifically for women of all ages, younger readers will probably enjoy the book the most. The book is filled with positive advice and entertaining activities. This is where the book shines: the authors know how to communicate their positive message of healthy nutrition to female readers.

Click here to continue...

These are excerpts from our Expert Review page. And, make sure to check out www.MyDivaDiet.com for our Real Life Diva Testimonials and to learn more about the destructive diet villains and much, much more.

Lastly, don't forget in November 2009, we released the My Diva Diet: Compact Version –– Sound Nutrition Made Practical and we are working on the exercise book –– Work It, Girl: Work the Fat Off and the Firm On! Plus, someday Super Fit Kids will be released as an animated TV series and video to educate, entertain and engage our children toward health and wellness!

STAY TUNED....

Outblush "My Diva Diet Road Test" Response

2010-09-18T08:16:00.000-07:00

Over the summer, I was honored to find out that the girls at Outblush.com, Trajano and Janetor, decided to test my diet book, My Diva Diet: A Woman's Last Diet Book and Workbook. After all, Outblush is a cool place for Fashion –– Home –– Beauty –– Life!

Diet Road Test: My Diva Diet
July 2010

Well, we survived going gluten free for three weeks, and took a break so we could enjoy the 4th of July and all the delicious foods that holiday brings. It's time to dive back in, though, and for the next 3 weeks, Trajano and Janetor will be following Christine Lakatos' My Diva Diet: A Woman's Last Diet Book ($16) as closely as possible.

What is it? A former competitive bodybuilder and American Gladiator contestant, Christine Lakatos works as a fitness trainer in the San Diego, CA area. She advocates a diet based on sound nutritional principles - lean protein & dairy, complex carbs, whole fruits & veggies - and smaller meals throughout the day, totaling 1200-1300 calories daily. Her emphasis is on "pure" foods, i.e. natural, organic, and kosher-certified, in order to minimize exposure to toxins and environmental pollutants. And, yes, kosher means no pork products & no shellfish.

Does it work? According to reviewers, yes. There are no strange supplements or drinks recommended, and certainly eating mostly lean fish, chicken & turkey, veggies, fruits, lean dairy and whole grains will contribute to your overall health. As one might expect from a bodybuilder, she is a strong advocate for exercise, as well.

What's with the quizzes and cartoon characters? The book is peppered with Christine's cartoon alter ego, Crystal, and her panther sidekick, Paw. They pop up regularly with tips & tricks, and "battle" some pretty corny Diet Villains, like Al and Cole (alcohol), Tranny Granny (trans fats), and the Junkster (junk food). To assess your eating & exercise habits, you take a 13-page quiz on everything from how often you work out to how many glasses of wine you consume each week. She also includes plenty of recipes and food tracking worksheets.

What do we think, as non-fitness freaks? Both of us work out regularly, so that won't be a hardship. Lakatos' recommendation to stick to kosher-certified organic meats is a little hard to swallow, though: We concede her point that kosher-raised animals are less likely to have been mistreated and have been fed a healthier diet, but not everyone has easy access (or the grocery budget) to a kosher butcher. We will, however, try to stick to organic products as much as possible. Consuming just 1200-1300 calories a day will be tough, as will giving up desserts and Janetor's personal weakness, Diet Coke. Lakatos does allow for "cheats," like Fudgsicles or dark chocolate, but only "once per week or less."

Be sure to check back in with us for the next three weeks, as we'll be posting Tuesday updates on how we're doing with the Diet Road Test: My Diva Diet!

MY RESPONSE:
In their intro, they had some nice things to say about my background, but I don't live in San Diego. Yes, I was a AG contestant –– see clip above. However, the wonderful girls at Outblush had already labeled my "Superhero Theme" as corny. Alrighty then! It appeals to some and some NOT, however, there is a method to my madness. The short-term strategy is this: love the idea or hate it, it is the only diet book with this type of format and one that will be remembered. According to another "reviewer" of my book, Alie James writer for Blogcritics Magazine...

There is a place for "thinking outside the box," especially when writing a diet book and trying to stand out from the thousands of competitive diet books available to the hungry market of “tired-of-dieting dieters.” Christine Lakatos wrote My Diva Diet, and is such a thinker. She wants to get our attention, and she does so by using Diet Villains and Superheroes throughout her book. We have Ms. Diva, who highlights for us some very useful tips, and it's her presence throughout the book that ties everything together. Her sidekick, Paws, makes a presence as well, and summarizes the howto information for us.

Secondly, the long-term strategy is to turn my Superhero Theme into an animated TV series, video game, etc. –– in an effort to entertain, educate and engage children toward health and wellness. After all, childhood obesity is on the rise and I wrote about a while ago...

Childhood obesity is real and unfortunately on the rise. According to the National Center for Chronic Disease Prevention and Health Promotion, "childhood obesity has more than tripled in the past 30 years." What is even more alarming are the health consequences: "Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure." They are also at greater risk of developing Type-2 diabetes, bone and joint problems, and other health issues. Let’s not kid ourselves; other areas are affected when children are overweight or obese; energy levels, mood, and yes, self esteem. Sadly, "obese youth are more likely than youth of normal weight to become overweight or obese adults."

But the format of the book can be subjective and I appreciate the girls at Outblush and their honesty. The other issue they had with my diet book makes much more sense because it had to do with the Kosher aspect. I must admit that I've had few reviewers question or comment my "sanity." And if I had write it again, I would have been more thorough in my explanation. That is why I released the My Diva Diet: Compact Version. Here is my responses the them..

As far as the Kosher meats, you are right, it is difficult to get at the grocery store, however, you can find it at Trader Joe's. At any rate, in the Compact Version, due to confusion and quite a bit of people calling me "crazy," I changed it to "animal friendly meat." It is all about how the animals are treated and most "authentic" organic meat producers do a pretty good job.

Week Two of the girls at Oublush My Diva Diet Road Test is where they outline the good, the not so good, the ugly, and the beautiful.

Diet Road Test: My Diva Diet - Week 2

The Good: My Diva Diet would be a great book for women who don't know much about nutrition and have never really needed to lose weight before - perhaps you're anxious about baby weight, or just finished college and your adolescent super-metabolism is starting to grow up and slow down. There is a wealth of useful, applicable nutritional knowledge in the book. We particularly liked a lot of her recipes - they encourage you to incorporate more beans and legumes into your diet, which are both tasty and great for you, as well as experiment with a wide (and delicious!) variety of herbs and spices.

The Not So Good: Going through the book can feel a bit choppy - there are pop-outs, tips, tricks, highlights, FYIs, notes, and reminders galore. There's no easy narrative to follow and the layout can be a bit confusing and off putting. The diet lacks a clear starting point - the book's cover boasts that there are 7 ways to use the program, but singling out the one that's right for you is no easy task. Perhaps the My Diva Diet Compact Version ($10) is a better option, neither Trajano nor Janetor have tried it out, but perhaps it's a more user-friendly guide to the Diva Diet.

The Ugly: There are two Phases in the book - Diva Reduction and Diva Maintenance. Diva Reduction suggests eating between 1200 and 1300 calories a day, which most nutritionists suggest is the required baseline caloric consumption for survival. If you've been eating 2000+ calories/day for years and in the course of a few days cut your intake almost in half it would cause quite a shock to your system and leave you feeling starving and deprived (which usually leads to 3:30 cookie binges). She does say that a woman who exercises vigorously may require up to 2,000 calories a day, but for all the useful diet info in the book, there's no chart or guide that factors in height, age, weight, and activity level to help you find a healthy caloric intake range for your body type. The nutritional needs of a 43 year-old woman who is 5'10" and wants to lose 15 pounds are very different from those of a 5'6" 19 year-old who needs to drop 50.

The Beautiful: It's clear that Lakatos wants My Diva Diet to be sustainable for women of all ages and walks of life. She is encouraging and enthusiastic in every possible way, and her belief that all woman can lose the weight they don't want and live healthier lives is indeed inspiring. The "Society Guide" towards the end of the book is a wonderful section that focuses on the different lives that women lead, from housewives and single moms to teens and college girls. Lakatos outlines ways to eat healthy and make time for physical fitness that are reasonable for each individual lifestyle. And you can't beat her overall message - there's no fast, easy way to lose weight, but the right way is well worth it.

MY RESPONSE:
Again the user-friendliness, the overall format, and cartoon aspects can be subjective, however, the caloric intake is not. And there are not many women that are consuming 2000 calories a day. Kudos to them if they are eating 2000 cals a day and are fit as ever. I certainly don't, but did when I was competing.

Here are just a few notes on the subject.

On page 33 of the book, I give "Caloric Intake Guide" very specifically to deal with different women and their existing eating habits.

If you are 2,000 cals per day you may only need to drop to 1400 to 1600.
If you are eating under 1000 cals per day, may need to slowly build your daily caloric intake up.
If you exercise regularly or you are an athlete, you many need more than 1300 cals per day; even if you are trying to lose fat.

Stated throughout the book is that 1300 is just a baseline to get women in the "caloric ballpark" and that they can adjust daily caloric intake at any time in the program.
I also state in the book that is better to "clean up your calories before you reduce them."
Outlined on page 32 is a guide telling the readers that they can move on the Phase 2 at any time, which calls for higher calories of 1400 to 1600 per day and more if applicable.
Furthermore, if when prescribing 1300 calories per day, it is RARE that people will follow that number EXACTLY. In reality, most will eat a few hundred calories more than that. This is due to inaccurate measuring or not measuring at all, as wells as eating a late night snack and not counting "cheat calories."
Pages 97 through 140 is an entire section on the longest of the Five Factors Affecting Body Fat and Health –– Factor #4 Quantity and Distribution of Calories –– again laying out daily caloric intake from 1200 up to 3000 with many details. This should calculated according to BMR, lean body mass, age, activity level, and weight management goals (page 99). While other things should be considered like medical conditions, pregnancy, and youth. Moreover, whether or not a women is interested in losing fat, gaining muscle, or maintaining their current condition, should be calculated into the equation. Also, if a women is coming off of a restricted or starvation diet plan is critical because if she went right to the high caloric range, she would blow up like a balloon.
In fact there is an entire chapter devoted to calories, "Calories: Friends or Foes?" found in PART SEVEN pages 285 to 292.

Bottom line on daily caloric intake: Maybe they missed those parts, but there is more. Week Three of the My Diva Diet Road Test:

Diet Road Test: My Diva Diet, Week 3

We're rounding the bend into the final week of following Christine Lakatos' My Diva Diet ($16), (check out our intro and first week observations), and it's been an interesting road. Here are our thoughts and observations from our second full week of this Diet Road Test.

Layout: While the information given is mostly nutritionally sound, i.e. lean proteins, veggies, and whole grains, the book's layout remains the most frustrating aspect for us both. Most diet books are split into introduction, methodology, how-to-follow instructions, tips, recipes, and encouragement. This one is all over the map, and doesn't reference many actual nutritional guidelines until the "References" section at the end.

WHY Should I Eat This Way?: We would have preferred more scientific reasons for the guidelines presented, i.e. why it's important to drink water all day or to avoid gluten. The "Because Paw Said So" attitude gets a little... scold-y and preachy after awhile, as do the cartoons. With all the "eat this, not that!" advertisements and books out there, we want to know the scientific reasons WHY soda is bad, or why shellfish and pork are verboten.

Seven Ways? Where? How? The cover, as we mentioned before, claims that there are seven ways to use this diet, but they're not clearly outlined. a strongly defined starting point and plans for each of the seven ways to use My Diva Diet (as you'd get with, say, the South Beach Diet introduction book) would be very helpful.

1200-1300 Calories A Day? Seriously? Again, the lack of scientific evidence behind this diet rears its head here. The American Heart Association's bare minimum for a 19-30 year old woman with a sedentary lifestyle to maintain their current weight is 2000, and for a woman 31-50, it's 1800. If you're active, that number goes up. Of course, if you're trying to lose weight, cutting calories and increasing activity is the way to go, but not to such drastic levels. We both tried to stick to the 1200-1300 calorie limits, which she recommends for moderately active women, and were both starving, which lead to evening dessert binges.

However, It's Not All Bad: As we mentioned before, we appreciate the paws-itive (ha) attitude of the My Diva Diet, which is a refreshing change from the doom-n-gloom tone of many other diet & nutrition books. Lakatos and her team truly want women to be healthy and happy for life, and emphasize that this should be the last "diet" you'll ever need, simply because it isn't a fad diet, but rather a lifestyle. Still, we'd like more science and less cartoons.

Hmm. Again, I appreciate the candor, however, since I already addressed the daily caloric intake, I will say this, I doubt the American Heart Association knows how to get women down to 10% body fat. And did these girls lose any weight? They never said.

Additionally, the book is over 400 pages long and full of scientific data and 20-pages of references. In fact, PART FOUR dissects each of the Five Factors and the 32-subcategories to educate the reader. PART SEVEN –– Valuable Information –– includes an entire section called "Nutrition 101" and on page 313, why pork and shell fish are not all that healthy or fit, are addressed.

I could go on and on....Click here to see Table of Contents.

Seven Ways to Use My Diva Diet -- www.MyDivaDiet.com

Follow the entire fat loss program strictly for 6 weeks or more for a major transformation in body fat and health.
Follow the entire fat loss program semi-strictly for just a few weeks to lose weight and improve your health.
Follow 50 to 70% of the entire fat loss program for any time frame to make progress with your body fat and health.
Fix just one of the Five Factors Affecting Body Fat and Health to lose weight and improve your health.
Read the through the workbook portion to learn better ways of eating, effective exercise, and much more.
Use the workbook as a guide to teach your children healthy ways of eating so they won’t fall victim to the deception of the Diet Villains.
Use any portion of My Diva Diet's fat loss diet book as a tool to prevent obesity and poor health.

At the end of the "Outblush Road Test," IT'S ALL GOOD and I'm grateful –– my thanks to Outblush! For now, signing off as Super Fit Diva and PAW --

"We are in a battle for our fitness and health, and in any battle we should know our enemies! Together we can stop the confusion and expose, attack, and defeat the Diet Villains. You can help Paw and I conquer these malicious villains in your life and the lives of others!"

The Kosmix Community Weighs in on MY DIVA DIET!

2010-09-15T06:00:00.000-07:00

Kosmix Community, My Diva Diet Overview
Author: Michael

My Diva Diet: A Woman's Last Diet Book is a weight-loss book authored by Christine Lakatos and Amber Garman. The book was released in 2008 by Publisher Services. Christine Lakatos has been in the fitness industry for over 29 years. She is a former Miss San Diego, Miss Fitness USA, and even a competitor in the American Gladiators television show.

Although My Diva Diet is written specifically for women of all ages, younger readers will probably enjoy the book the most. The book is filled with positive advice and

My Diva Diet: A Woman's Last Diet Book is a weight-loss book authored by Christine Lakatos and Amber Garman. The book was released in 2008 by Publisher Services. Christine Lakatos has been in the fitness industry for over 29 years. She is a former Miss San Diego, Miss Fitness USA, and even a competitor in the American Gladiators television show.

Although My Diva Diet is written specifically for women of all ages, younger readers will probably enjoy the book the most. The book is filled with positive advice and entertaining activities. This is where the book shines: the authors know how to communicate their positive message of healthy nutrition to female readers.

My Diva Diet advocates fiber intake in every meal. Protein and carbohydrates should be the main nutrients in every meal, but the caloric intake should not be above 1300 per day. In addition to healthy foods (mostly fruits and dark green vegetables), My Diva Diet recommends drinking plenty of water and herbal teas.

For some women, 1300 calories per day may seem low, but that's only at the beginning. As women lose weight, they can increase their caloric intake up to 2000 calories per day in later phases of the program. There is a strong focus to reducing body fat for healthy living in My Diva Diet. To this extent, the plan stresses the benefits of light cardiovascular activities during both phases of the program; as the well as the introduction of strength training in the second phase.

One small correction: exercise is recommended in BOTH phases of My Diva Diet. It is Factor #5: The Six Components to an Effective Exercise Program:

MY DIVA DIET –– The only diet book to bring you "Fitness Superheroes" and "diet villains"! www.MyDivaDiet.com

Thanks for taking notice Michael @ Kosmix Community
Check out Kosmix Company Profile here.

World of Diets Weighs in on My Diva Diet!

2010-08-26T06:32:00.000-07:00

world of diets A Diet Review Encyclopedia

The My Diva Diet creates a lot of anticipation. A diet book written by a retired body builder with several prestigious titles including Ms Fitness San Diego 1993 is going to deliver a mighty punch! Has author Christine Lakatos lived up to her promise of delivering a ‘Woman’s Last Diet Book’? Read on to find out.

Lakatos’ book builds on what she has learnt training female clients for fitness and weight loss. In the beginning of the book, she explains her simple philosophy for the diet program. According to her, women take their fitness and weight loss cues from the wrong people. This prevents them from attaining their weight loss goals. She illustrates using characters like ‘fitness superheroes’, ‘diet villains’ and so on. All along, the author provides effective ‘Diva quotes’ to drive home important principles and nutritional guidelines.

According to Lakatos, women must follow these guidelines to lose weight and become healthy:

Adequate liquid consumption
Appropriate quantity and distribution of calories
High quality of calories to be taken in
Balanced food intake
Exercise

The diet is divided into 2 phases. The first phase is the reduction phase which lasts for 3-10 weeks. At this time, dieters must consume between 1,200 to 1,300 calories a day. 35% of these calories must be derived from protein, 45% from carbohydrates and 20% fat. Fiber must be had with every meal. Desserts are to be avoided.

The second phase is the maintenance phase, where dieters are allowed to consume 1400-1600 calories daily. Of these, 20-35% may be from protein, 45-65% from carbs and 20-30% from fat.

In both phases, women who are highly active may adjust their calories upwards.

Dieters may take in 5 small meals a day. All processed foods must be avoided. Natural and organic foods are recommended. The author also stipulates that all food taken in must be kosher.

The My Diva Diet plan allows a cheat meal after the first 2 weeks of phase 1. A cheat sheet mentions acceptable foods and serving sizes. In the maintenance phase too, cheating is allowed once a week although dieters may cheat once or twice every month in addition to this.

Not surprisingly, exercise is an important part of the diet plan. Recommended exercises include cardiovascular conditioning, strength training, balance training, corrective exercises and functional training.

My Diva Diet: A Review

This diet plan is exclusively for women. It is based on a number of healthy principles and the author asks followers to alter their lifestyle so that they can become healthy and slim.

Pros:

Healthy eating based on scientific principles
Not a quick-fix approach
Contains a maintenance phase
7 different ways are suggested to follow the program
Provides clear guidelines for portion control
Includes recipes and menu plans
Also throws light on the psychological factors of weight loss
Comes straight from the mouth of an expert

Cons:

Diet plan is for women only.
Fairly restrictive
Recommends the intake of foods that are kosher so it may not appeal to non-Jewish readers.
Dieters may have difficulty eating out during Phase 1.

In Conclusion

The My Diva Diet is an excellent diet plan that focuses on all the right things. However, some parts of it may seem a little impractical, like eating organic foods. If dieters are willing to overlook these rather small issues, they can benefit from a great diet plan.

MY NOTES:

World of Diets does a great job of reviewing my diet book and fits right in with our other Expert Reviews. Thanks to them and let me explain the "kosher" thing...

I advocate "kosher meats" due to the fact that these animals are free of disease and are slaughtered more humanely –– thus it makes for a healthier food choice and a "fitter" conscience. Pork is not recommended due to it toxicity. And being selective with seafood is due to the fact that some pass pollutants to humans.

For those of you who are not "hip" to the kosher part of my book, you may like the My Diva Diet: Compact Version, where I use the term "animal friendly." www.MyDivaDiet.com

My Diva Diet: Another Rave Review by Diets in Review.com

2010-08-26T05:33:00.000-07:00

My Diva Diet
A women-only diet plan that leads to success.

BACKGROUND

My Diva Diet is a book that markets itself as a woman’s last diet book. The book is written by Christine Lakatos, a former professional bodybuilder, and Amber Garman.

My Diva Diet presents a fun and entertaining way by using animated “fitness superheroes” and “diet villains”. The fat loss diet book includes “Diva Quotes,” “Paw Guides” and “Special Superhero Designs” (e.g., food pyramids for fat reduction and maintenance) to add fun and clarity to your journey of a better body and healthier, happier life.

It includes a diet quiz, worksheets, practical guides, special quotes tips and charts, as well as tasty, quick weight-loss meal plans and recipes, and much more.

There are two different phases involved in My Diva Diet. The first phase is Diva Reduction and is ten weeks long. The second phase is Diva Maintenance. This is the phase that you complete after you’ve reached your weight loss goals and are ready to transition into a healthy lifestyle.

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!

PRO

Eliminates restrictive and unbalanced dieting practices
Includes workbook so you can track your results
Factors in allowances for favorite foods
Written by fitness experts
Promotes a healthy rate of weight loss
Presents a fun way of looking at weight loss
Promotes a whole-foods diet

CON

Doesn't offer any new or novel information on how to lose weight
Target audience is limited to females

DIET and NUTRITION

My Diva Diet consists of two different diet phases.

The first phase is Diva Reduction and is ten weeks long. The important focus of phase one is portion control. Your calorie target in this phase is between 1,200 and 1,300 calories per day. The breakdown of those calories should include 35% protein, 45% carbs and 20% fat. Fiber is included in every meal and you eat four to five meals per day having one every three to four hours.

The daily calories are divided into four food groups and the book includes recipes to help with this. It is recommended that you drink water all day throughout the day and all kinds of tea and plain coffee are allowed. Milk is to be kept to a minimum and fresh fruit or vegetable juice and meal replacement drinks are watched closely and very carefully selected. Drinks like alcohol, soda, packaged juice and sugary drinks are not allowed during this phase.

You can choose your own foods on phase one or use the recipes that are included. The foods you choose would just need to meet the criteria outlined in the book and listed above.

Phase two of the program is the Diva Maintenance phase. During this phase your daily caloric count is increased to 1,400 to 1,600 calories per day. You are still eating four to five times per day with meals being a little larger at this point. Your breakdown also offers more flexibility with 20-35% protein, 45-65% carbs and 20-30% fat. You get more leeway during phase two and you can also cheat a little more.

EXERCISE

Exercise is also a critical part of both phases of My Diva Diet. Adding exercise to a diet program allows you to lose weight faster and you feel the benefits quickly.

It is recommended that you add an efficient and effective exercise program to your eating plan. Some of the important factors to look for when choosing your exercises are makes sure it includes cardiovascular conditioning, strength and endurance training, flexibility training, core and balance training, functional training and corrective exercises.

CONCLUSION

There are a ton of diets out there and many of them fall into the fad diet category. My Diva Diet actually gives women the steps and guidance they need to lose weight once and for all. The program is solid and doesn’t involve any questionable practices and you’re not encouraged to complete eliminate groups of food. You actually get to eat carbs and protein and fat on this diet.

My Diva Diet offers a sensible and fun way to lose weight.

My Diva Diet review by Diets in Review.com
Check out more reviews and news by Diets in Review.com
========================

My Diva Diet: A Woman's Last Diet Book and Workbook
My Diva Diet: Compact Version
www.MyDivaDiet.com

To hear what others are saying, check out My Diva Diet Expert Reviews

About the Author

Christine Lakatos, the creator of MY DIVA DIET, is an ACE Certified Fitness Trainer with over 29 years experience in the fitness industry. Christine has been an athlete since the young age of five and is a retired fitness and bodybuilding competitor including: Ms. Fitness San Diego 1993, Ms. Fitness USA finalist 1990, Ms. San Luis Obispo 1989, an American Gladiators contestant, and more. Now a woman in her late forties and the mother of two beautiful daughters, Christine strives to help women and young girls get fit-the safe, healthy, and lasting way!

What You Drink Impacts Your Diet, Part Six: Soda

2010-06-26T07:54:00.000-07:00

Avoid weight gain, obesity, and certain health issues: eliminate or cut down on soda – regular and diet.

At our last stop on this beverage expedition we took a rather long and disturbing detour, an inside look into the dairy industry –– the good, the bad, and the ugly. However, it was brought to my attention that I didn’t quite address whether or not drinking milk is good or bad. The answer is, unless you are a baby or young child, in my opinion, milk is over-rated and should not be part of your daily liquid consumption in large quantities, especially if you consider the saturated fat and lactose (a type of sugar) that is found in milk. Yet, using milk in your cereal, oatmeal, coffee, etc. in small amounts is fine, unless of course you are lactose-intolerant. Keep in mind there are also alternatives to dairy milk like soy, rice and almond milk.

Today’s beverage stop is emotionally lighter, yet it could be heavier to your body. We will tackle one of the most popular liquid choices in America, soda –– a drink that does its fair share of damage to health and fitness. Drinking soda is one of America's biggest diet debacles and one that warrants a “diet villain” label –– both diet and regular. This is due to the fact that this is where your beverages get "real sticky" –– as in way too much sugar and artificial sweeteners, which are the main ingredients found in soda.

Sugar and artificial sweeteners are relevant to number five, SODA, of the nine liquid categories I've laid out to analyze and move you toward the "fit path" when it comes to your beverage choices. Although our journey has been quite pleasant (other than the "cow stop"), at this point you may need a little shove because sugar and artificial sweeteners are also pertinent to numbers six through eight –– other soft drinks, juices, and meal replacement drinks.

Sugar and sugar derivatives:
According to the U.S. Department of Agriculture (USDA) in a report by MedicineNet.com, Americans consume "one hundred and fifty-six pounds of sugar each year on a per capita basis." Quite amazing! The reason is not just from adding "table sugar" to your food and drinks –– a common diet mistake –– but the fact that highly refined sugar is found in most packaged, processed, and man-made food items. And, it comes in many forms like; sucrose (table sugar), dextrose (corn sugar), high-fructose corn syrup, etc. Unfortunately, today sugar and sugar derivatives are not just found in cookies, candy and soda; it is everywhere from your cereal, bread, crackers, dairy products, mayonnaise, peanut butter, ketchup, pasta sauce, to a plethora of frozen, canned foods, and so called "fat-free" products. The list is endless.

Sugar has rightly drawn harsh criticism, and some nutrition experts are heralding "dire consequences" from suppressing the immune system to hyperactivity and hundreds of ways that it can ruin your health. While some of the "perils of sugar" are true, others need more thorough evaluation. However, there is no disputing the fact that refined sugar is a source of empty calories (void of nutritional value), and consuming excessive amounts has its cost; it can worsen cholesterol levels, can easily lead to weight gain, and is a factor in our obesity epidemic, which has plenty of its own health penalties.

Artificial sweeteners:
To this day there is a great deal of controversy surrounding artificial sweeteners (Sweet'N Low, NutraSweet, Splenda, and others), and some nutritionists and fitness experts like Dr. Mercola –– a very influential "health guru" and best-selling author –– deem them as "poison" when consumed in excess.

Interestingly, MedicineNet.com states, "For every compelling positive argument in favor of using these sweeteners, there is an equally compelling negative argument opposing their use." Widely circulated reports have suggested that some sweeteners, such as aspartame and saccharin, carry serious health implications, including an increased risk of cancer. Yet, in 2008 the Mayo Clinic reported that the "Food and Drug Administration (FDA), the American Dietetic Association, the National Cancer Institute, and others agree that no evidence supports these claims." However, they do warn that "that consuming foods with low-calorie sweeteners may result in an overall increase in calorie intake and weight gain."

Keep in mind, some of these "fake" sugars have not been on the market long enough to confirm whether or not they are truly safe and at what levels. Despite any FDA approval, I am very skeptical and my advice is to error on the side of caution –– use artificial sweeteners rarely if at all.

What else is found in soda and what are the possible damages?
If you've read one soda label, you've pretty much read them all. Coca-Cola (Classic) ingredients include carbonated water, high fructose corn syrup and/or sucrose, caramel color, phosphoric acid, natural flavors, and caffeine. On the other hand, Diet Coke contains carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate (to protect taste), natural flavors, citric acid, and caffeine. Other ingredients found in soda are sodium citrate, sodium benzoate, potassium sorbate, ascorbic acid, and dyes like Red 40.

In researching the dangers of soda, you will find an array of reasons not to drink it, which include weight gain and obesity, diabetes, weakened bones and risk for osteoporosis, dental issues, kidney damage, increased blood pressure, contributor to heartburn, impaired digestion, dehydration, excessive caffeine intake, toxins from aspartame, and so on.

In 2001, PreventDisease.com took aim at four key "soda targets," in order to separate the fact from fiction, specifically in relation to our kids, who are guzzling soda at unprecedented rates.

Obesity: The report shows that "a team of Harvard researchers presented the first evidence linking soft drink consumption to childhood obesity." They found that "schoolchildren who drank soft drinks consumed almost 200 more calories per day than their counterparts who didn't down soft drinks."
Tooth decay: The report states, "numerous studies –– using children and adults –– have shown a direct link between tooth decay and soft drinks." They also noted "sugar isn't the only ingredient in soft drinks that causes tooth problems, "the acids in soda pop are also notorious for etching tooth enamel in ways that can lead to cavities."
Caffeine dependence: Apparently, "the stimulant properties and dependence potential of caffeine in soda are well documented, as are their effects on children."
Weakened bones and osteoporosis: PreventDisease.com notes that "rat studies point to clear and consistent bone loss with the use of cola beverages" and also shared a 1994 Harvard study, where "[14-year-old] girls who drank cola were about five times more likely to suffer bone fractures than girls who didn't consume soda pop." Web MD confirms the connection between soda and osteoporosis, citing research done by Tufts University. Researchers studied several thousand men and women, and found that women, who regularly drank three or more a day cola-based sodas, had almost 4% lower bone mineral density in the hip. According to the lead study author Katherine Tucker, PhD, "phosphoric acid, a major component in most sodas, may be to blame [for the lower bone mineral density)]." WebMD notes that, "phosphorus itself is an important bone mineral, but if you're getting a disproportionate amount of phosphorus compared to the amount of calcium you're getting, that could lead to bone loss." They also add, "another possible culprit is caffeine, which experts have long known can interfere with calcium absorption."

Is diet soda better than regular?
While you may save yourself around 200 calories a "pop," there are a multitude of drawbacks to consider when choosing diet soda over regular –– as presented in this article and by conducting your own investigation.

Furthermore, David S. Ludwig, MD, PhD, Harvard Professor, in his article –– Artificially Sweetened Beverages Cause for Concern, which was published in the Journal of the American Medical Association (JAMA) in December 2009, challenges the notion that artificial sweeteners are risk free and he makes three important points:

Our body gets confused by artificial sweeteners
We’re “Infantilizing” our taste sense
Long term effects unclear

And, if you think that just because you drink "diet soda," you are immune from weight gain, think again. Surprisingly (not to those of us in the fitness industry), a 2005 study reported by WebMD declares, "people who drink diet soft drinks don't lose weight. In fact, they gain weight." Seemingly, diet soda may not be the direct cause of weight gain and obesity, but it does give a false sense of "dieting" and a license to splurge in other areas.

Bottom line on soda:
What you drink does impact your diet –– positively and negatively, and the evidence is clear, drinking soda –– diet or regular –– is not good for your health or fitness level, especially if you are consuming more than one a day –– and warning for those "six-pack a day" people. But will having a soda from time to time "kill" you? I don't think so. How do I know this? Because one of my vices is Diet Coke and I'm still alive to write about it. That being said, as a 30-year veteran in the fitness industry and a retired fitness competitor, drinking soda –– diet or regular –– is not what I recommend on your "fit path," particularly if your goals involve weight loss and optimal health.

If you abstain from soda altogether –– a wise choice –– there are other sugary drinks you may be consuming that deserve careful consideration. These include other soft drinks like Kool-aid and Crystal Light, sports drinks like Gatorade, and juice boxes, which will be our next STOP.

Article first published as What You Drink Impacts Your Diet, Part Six: Soda on Blogcritics. Author: Christine Lakatos — Published: Jun 26, 2010 at 6:46 am –– Part of Fitness Flash on Blogcritics Magazine Brought to you by Fitness Expert and author of MY DIVA DIET: A Woman's Last Diet Book and the BLOG, MY DIVA DIET: Fitness Flash –– getting you OFF the "fat path" and onto the "FIT PATH".

BlogTalkRadio and Wess Murray of Essentially Fit

2010-06-14T05:28:00.000-07:00

This past weekend, –– Sunday, June 13, 2010 –– I had the privilege of being a guest on Wess Murray’s BlogTalkRadio Show, Essentially Fit.

Listen to internet radio with Essentially Fit on Blog Talk Radio

Wess Murray is a personal trainer and wellness coach, whose guests include fitness professionals, wellness coaches, nutritionists and other health professionals to discuss all aspects of health and wellness. On his BlogTalkRadio show, Wess will also take your questions, and you might have the opportunity for live coaching right on the show!

Wess –– "star host" on BlogTalkadio –– has interviewed many high-profile fitness gurus like JJ Virgin, Shawn Phillips, Tom Bilella, Belinda Benn, Sidney Wilson, and many more. He also highlights regular folks and their dramatic “wellness stories.”

Last January, Wess interviewed my “friends in fitness,” The Nutrition Twins! The Lakatos' approachable, common sense style has also earned them editorial success and tons of media attention. The Twins co-authored a revolutionary nutrition book, Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. Their second book, The Secret to Skinny: How Salt Makes You Fat and the 4-Week Plan to Drop A Size & Get Healthier with Simple Low Sodium Swaps was released in September of 2009.

I have written about the Lakatos Twins many times and while we are not related, I have personally reviewed both of their books for Blogcritics Magazine [see links above] and Lyssie and Tammy were kind enough to be part of MY DIVA DIET, Expert Reviews.

Wess, with a wellness success story of his own...

"I am not your stereotypical trainer. I was not a jock growing up, and I am not a trainer /actor /model. I moved into personal training from the Internet industry (graphic design). As a designer, I spent most of my days behind a computer - sometimes up to 18 hours a day. I eventually ballooned up to over 300lbs. I was overweight and unhappy with my life." Wess goes on, "Then, one day I made the DECISION to make a change in my life. I did the research, and went through a lot of trial and error. I tried just about every attempt that you could think of to lose weight. However, with experience and a lot of research, I discovered the right way to lose that unwanted fat and build precious muscle. Since then I've developed a passion for fitness and I now help other people make changes in their lives."

...is a certified personal trainer located in New York City. He has worked in the fitness industry for over four years. His specialty is in Natural and Functional Strength training. And Wess, who "knows what it's like to fight for better health," is on a mission to help others get started on the TRUE fitness path!

I must say, Wess is looking fine as ever and he looks great in pink! Check out Wess on BlogTalkRadio, with some terrific shows as well as on his website, EssentiallyFit.com, Facebook and Twitter.

Thanks, Wess, and keep up your great body and show! Big West Coast hug! Christine

What You Drink Impacts Your Diet, Part Five: Milk and the Dairy Industry

2010-06-10T06:07:00.000-07:00

Our beverage expedition takes a rather disturbing detour, the abuses and future of our dairy cows and other livestock.

Our last few stops on this beverage expedition have been quite pleasant: from water, the "fountain of wellness," to the goats in Africa, exploring that coffee, in general is good, to the legend of the Emperor in China, who gave us tea and its countless health benefits. Now we take a look at a popular liquid choice, used to drink, in recipes, cereal and array of other ways –– milk. Dairy products also include yogurt, cheese, ice cream, butter, and so on. But does "milk do a body good"? More importantly, what about the dairy cows? Warning: this "stop and smell the pasture" detour is rather lengthy and disturbing.

Considering I live on the Central Coast of California where cows graze and relax on ranches side by side with horses, only a quarter a mile away –– and all over our counties –– cows have become one of my favorite animals (my first is the Silverback gorilla) and that is one of the reasons I rarely eat beef. The other basis is that beef is high in saturated fat and there are much leaner types of meat to choose from.

Ironically, as an animal lover and a fitness expert, I'm torn when it comes to consuming animal sources of protein altogether. Protein –– an important component of every cell in the body, is a "macronutrient" and along with carbohydrates and fats, is needed in relatively large amounts. Consuming protein daily is essential to a balanced diet and it can aid in weight loss. Although you can get enough protein in your diet via plant sources like legumes, whole grains, nuts and seeds, as well as small traces found in fruits and vegetables, you may end up "over-carbing" and missing out on the plusses that animal sources of protein bring to the table, unless of course you are a well-educated and disciplined vegan.

Despite the fact that poultry, beef, eggs, milk, and seafood were never meant to be consumed in excess, our society has turned something good that was intended for life and nutrition into something horrific –– transforming our food industry into a "gluttony and greed machine," at the expense of our innocent animals. It is a travesty that is obvious to those "brave" enough to confront the reality of the on-gong barbaric and disgusting treatment of our animals in the name of food supply.

Unfortunately, dairy cows are not immune from the cruelty our food industry imposes on our animals. According to VegforLife.org (and tons of other advocacy groups, each carrying their own agenda), dairy cows are…

Forced to produce ten times more milk than they would in nature, most dairy cows endure an exhausting existence of continuous breeding and milk production. As a result, dairy cows frequently suffer from painful udder infections, lameness and other ailments.
In the name of increased milk production and profit, many dairy cows are injected with Bovine Growth Hormone (BGH), a genetically engineered hormone known to cause birth defects in calves. The drug, which was approved by the FDA, was banned in Europe and Canada.
Although they can live for more than 20 years in a healthy environment, dairy cows are sent to slaughter when their milk production declines at four or five years of age.
And so on...

As an author of a diet book, I do recommend consuming protein from lean meats, egg whites, and certain seafood. And dairy products have their place in a healthy and fit diet especially yogurt (sugar-free of course). However, I do advise choosing “free-range” and "organic" –– poultry, eggs, beef, and dairy products, because, for the most part, these animals have better odds of being treated humanely and free-range livestock are allowed to roam freely and feed at will.

Sadly, just like most industries, come the liars. Even though the USDA has regulations for those that label themselves “all-natural,” “free-range,” “free-roaming,” or “organic," there is no guarantee that animals were treated any better than animals raised in conventional factory farms. Moreover, most “free-range” animals are still mutilated and forced to endure long trips to slaughterhouses without any food or water. And according to DawnWatch.com, "Organic dairy cows are not pumped with hormones to increase milk production. However the picture of them leading natural lives is a fallacy. And dairy cows from organic farms have the same fate as other diary cows –– they eventually become organic hamburgers."

On the positive front, and even if you don't "buy into" the claim that organic is better for your health, eating fewer animal products is better for the environment as are organic farms. Furthermore, thanks to animal advocacy groups and watchdogs, it is refreshing to know that there are strides toward making organic dairy a first step to cruelty-free dairy products. Under the United States National Organic Program (NOP), "standards for organic dairy production are designed to promote good health and limit stress for farmed animals." Unlike conventional farms, organic dairy farms have stricter requirements on their livestock (cows and goats), which include feed, health care practices, and living conditions.

Back in October of 2008, the USDA proposed changes to the standards that govern organic dairy farms –– those seeking the "organic certification" were required to give their cows "access to pasture." According to Kathie Arnold, (NY State organic dairy farmer and President of the Northeast Organic Dairy Producers Alliance (NODPA), a NOC member), “[the] draft rule provides specific language needed for enforcement of one of the central tenets of organically produced livestock—that organic livestock spend a considerable part of their lives in their natural pasture habitat and receive a significant portion of their food from fresh, green, growing pasture.”

Over the years, some large dairy companies have chosen to either interpret loosely or "willfully violate tenets of federal organic regulations" altogether. Seemingly, the Obama administration (Tom Vilsack, Secretary of the USDA) has "taken the bull by the horn," including the organic program. Back in December of 2009, one of the largest organic cattle producers in the U.S., Promiseland Livestock (a multimillion dollar operation out of Nebraska), was "decertified" by the USDA –– suspended from organic commerce for four years for their improprieties.

This past February, the USDA released stronger organic USDA rules –– "regulations that establish distinct benchmarks requiring the grazing and pasturing of dairy cows and other livestock," which was delayed by the Bush administration and is expected to go into effect around June 16, 2010. According to Mark Kastel, Senior Farm Policy Analyst at the Wisconsin-based Cornucopia Institute (one of the industry's most aggressive watchdogs), “The public controversies concerning Aurora Dairy (a $100+ million company based in Colorado, who produces a private-label, store brand milk for Wal-Mart, Costco and large grocery chains), and alleged improprieties by the largest milk processor in the country, Dean Foods (Horizon Organic), put increasing pressure on the USDA to rein-in the scofflaws in this industry.”

Many of us, including the smaller organic dairy farmers, are eager to see that these stricter regulations will put an end to the abuses (some criminal in my opinion) that have flooded the organic market by a handful of mega-dairies –– specifically the treatment of livestock –– and restore fairness and integrity to the organic dairy sector. Cornucopia, who has criticized the Bush administration and his arm of the USDA, has their hope that the Obama administration will be "swift" to enforce and penalize any abuses.

While organic livestock are getting well-deserved attention, regrettably, conventional livestock still remain at the "mercy" of our dreadful food industry and it's quite nauseating –– a topic worthy of outrage and action by all of us. And I haven't even covered the atrocities committed at the slaughterhouses. That said, I am left wondering if our organic dairy cows (and other livestock) have a brighter future? Only, time will tell.

So at the end of the pasture, "does dairy do a body good?" Dairy products like yogurt, cottage cheese, and milk (low-fat choices of course) offer some health benefits, however, drinking tons of milk, in my opinion, is overrated –– even when you are looking for calcium, which can be found in non-dairy sources. There are alternatives to dairy, like soy products, but if you are not ready to give up your dairy just yet, there is one thing you can do: choose a “dairy brand” with high standards. The Cornucopia Institute has developed a way to enable consumers to identify the best dairy brands. They offer a report, “Maintaining Integrity of Organic,” and rate 68 different organic dairy brands against a set of criteria central to true organic standards; "Organic Dairy Report/Ratings Arranged by Cow Star Ratings."

Side Note: It looks like the one I've been using –– Organic Valley Family Farms, (not a milk drinker but I use it in my coffee and oatmeal) got "4 Cows" from The Cornucopia Institute. www.OrganicValley.coop

Our next stop in our beverage journey will be much lighter; we will tackle one of the most popular liquid choices in America –– the "diet villain" soda, a drink that does its fair share of damage to the health and wellness of our bodies and that of our children.

What You Drink Impacts Your Diet, Part Five: Milk and the Dairy Industry
Article first published on Blogcritcs Magazine: Opinion in Sci/Tech — by Christine Lakatos — on Jun 09, 2010
MY DIVA DIET: Fitness Flash

What You Drink Impacts Your Diet, Part Four: Tea

2010-06-02T16:04:00.000-07:00

From a 5000-year-old Chinese legend, to a popular worldwide beverage that offers countless health and wellness benefits.

As we discovered at our last stop in this beverage journey, coffee has its origin in Africa and began with the "curiosity" of some goats and an Ethiopian goat herder. Tea's origin: China, over 5,000 years ago, with the emperor, Shen Nung. According to legend, Shen Nung had required that "all drinking water be boiled as a hygienic precaution." Then one summer day while visiting a distant region of his realm, he and the court stopped to rest and the servants began to boil water for the court to drink. Apparently, dried leaves from a nearby bush fell into the boiling water, and a brown liquid was infused into the water. The Emperor drank the new liquid and found it refreshing.

After water, tea is the most commonly consumed beverage in the world, offering many health benefits, medicinal purposes as well as aiding in weight loss. For the most part, tea can be placed into ten types; White, Green, Oolong, Black, Herbal Teas, Rooibos Tea, Mate Tea, Blooming Teas, and Tea Blends. They each offer their own characteristics including a different taste, differing health benefits, and varying levels of caffeine. Most tea –– Black, Green, White or Oolong –– comes from a plant called Camellia sinensis, while herbal teas are not really teas, but herbal infusions, also known as tisane, which are made with herbs consisting of dried leaves, flowers, bark, fruit, roots and/or seeds.

Green tea seems to be the craze lately, with claims that it is a "miracle" weight-loss ingredient. According to an array of experts and studies, as noted by Web MD, "green tea and its extract have been shown to fight obesity and lower LDL "bad" cholesterol." Due to epigallocatechin gallate (EGCG) –– a type of catechin (a powerful, water-soluble polyphenol and antioxidant that is easily oxidized) –– that is abundant in green tea; green tea has been found to "stimulate the metabolism and accelerate weight loss." However, studies are limited and there are other variables to consider. Keep in mind; there is no "quick fix" –– potion, pill, or tea –– to permanent weight loss (more importantly, fat loss); it is the totality of your diet coupled with exercise that matters most!

Six Tea Tips:

Do drink a tea daily –– it will help boost your water intake and it offers countless health and wellness benefits. And for those interesting in losing weight, certain teas will assist you in that effort.
Tea is a great beverage replacement for those of you who tend to consume a lot of soda and other sugary-type drinks.
Don't drink grocery store bottled teas that aren't 100% tea. These teas usually contain sugar, high fructose corn syrup, and other sugar derivatives, all of which add empty calories to your diet that can lead to weight gain.
Some coffee bistros offer a variety of tea choices –– just make sure they are plain teas –– no sugar, cream, artificial sweeteners, etc.
If you need to add "sweet" to your tea, try honey or agave nectar.
If you need to add "creamy" to you tea, you're better off with low-fat dairy milk or soymilk.

As we continue to navigate through this "beverage expedition" –– designed to shed light on the fact that your liquid choices can dramatically impact your weight, health, wellness, energy, mood, and more –– I will persist to ensure that you get off the "fat and unhealthy" trail and onto the "fit path."

Our next stop will be a trip to the dairy farms, visiting one of my favorite animals –– cows, and uncovering details –– pros and cons –– surrounding milk.

Originally published in Blogcritics –– Sci/Tech Part of Fitness Flash
What You Drink Impacts Your Diet, Part Four: Tea
Author: Christine Lakatos — Published: Jun 02, 2010 at 3:34 pm
MY DIVA DIET: Fitness Flash

What You Drink Impacts Your Diet, Part Three: Coffee

2010-05-19T04:44:00.000-07:00

Our “beverage expedition” takes you as far back as 800 A.D. and brings us up to 21st century coffee — Starbucks.

As you probably know, coffee beans come from the coffee tree, which is actually a beautiful tropical evergreen shrub. What makes coffee so interesting, other than its popularity and scrutiny, is its origin.

Coffee dates as far back as 800 A.D. in Africa and National Geographic tells the "goat coffee" story. It all started with an Ethiopian goat herder named Kaldi, who “noticed his herd dancing from one coffee shrub to another, grazing on the cherry-red berries containing the beans. He copped a few himself and was soon frolicking with his flock.” It turns out that a monk “witnessed Kaldi’s goatly gambol,” so the monk plucked berries for his brothers and that night they were “uncannily alert to divine inspiration.”

History tells us that coffee as we know it today kicked off in Arabia, where roasted beans were first brewed around A.D. 1000. By the 13th century Muslims were drinking coffee religiously. Seemingly, "the bean broth drove dervishes into orbit, kept worshippers awake, and splashed over into secular life."

For years, coffee has been under scrutiny, propelling much confusion. Is coffee good or bad for you? A featured article by WebMD says that coffee could lower your risk of diabetes, Parkinson's disease, and colon cancer. There's also some evidence that coffee may help manage asthma, stop a headache, boost mood, and prevent cavities. Newsmax Health adds a few more “diseases coffee can benefit,” like dementia, liver disease, heart disease, gout as well as prostate and breast cancers.

While researchers believe it's the antioxidants (polyphenols or flavonoids) and possibly the hundreds of other compounds found in coffee that are responsible for coffee's health benefits, scientists are cautionary, adding the usual "more research is needed" line. Tomas DePaulis PhD, research scientist at Vanderbilt University's Institute for Coffee Studies, which conducts its own medical research and tracks coffee studies from around the world, summarizes it this way: "Overall, the research shows that coffee is far more healthful than it is harmful," and "for most people, very little bad comes from drinking it, but a lot of good."

Good news for us coffee lovers! So, when does coffee become bad? When it is your only beverage choice of the day, you don’t drink enough water, and/or consume excessive amounts of caffeine. While coffee does contain caffeine, it is not the only place you will find it –– caffeine is in tea, soda, energy drinks (an 8 oz. Red Bull has 80 milligrams of caffeine), candy and other food items as well as medications and so-called diet pills, which contain anywhere from 200 to 414 milligrams of caffeine.

As I stated in the intro of this "beverage expedition," coffee is not the problem so much as consuming too much caffeine. But don't throw the baby out with the bathwater –– in this case the coffee out with the liquid consumption. Check to see what other sources may be contributing to your overall caffeine use. And caffeine is not all bad either; it actually has positive effects on physical performance, including sports and exercise routines.

Now that I have your attention, caffeine –– a central nervous system stimulant and diuretic –– exists naturally in the leaves, seeds, and fruits of more than 60 plants, including tea leaves, kola nuts, coffee, and cocoa beans. It can also be produced synthetically and used as an additive in food products. While research on the health effects of caffeine is ongoing, we do know that excessive caffeine intake can lead to a fast heart rate, excessive urination, nausea, vomiting, restlessness, anxiety, depression, tremors, and difficulty sleeping.

Another way many of you turn your "cup of java" from good to bad is when you add sugar and cream or buy pre-made coffee drinks, which adds extra calories and fat to your diet and eventually unwanted weight to your body. The big tip here: before you take that trip to your local Starbucks or coffee shop and order everything on the beverage menu, take a look at the caloric content. That grande caffé mocha has 330 calories, 33 grams of sugar, a whopping 15 grams of fat, and 175 mg caffeine, while the same size low-fat caffé latte has 190 calories, 17 grams of sugar, 7 grams of fat, and 150 mg caffeine. On the other hand, a 16-oz plain cup of coffee has 5 calories, zero sugar, zero fat, and 330 mg of caffeine.

For those of you who are not among the 54 percent of Americans who drink coffee –– not “your cup of tea” –– our next beverage stop is TEA, one of the most commonly consumed beverages in the world, offering many health and fitness benefits! Maybe we'll see some more goats –– they are so cute –– or off to another amazing part of the world grasping a tiny glimpse of another intriguing culture. China?

What You Drink Impacts Your Diet, Part Three: Coffee
Author: Christine Lakatos — Published on Blogcritics, May 18, 2010 at 7:34 pm

The Flex Belt Nutrition Center Reviews MY DIVA DIET

2010-05-17T07:58:00.000-07:00

The Flex Belt Nutrition Center: Our resources to help you achieve your fitness and weight-loss goals. Review of MY DIVA DIET: A Woman's Last Diet Book

Review Summary
My Diva Diet is self hailed as a woman’s last diet book. The reason is that it is written and designed by a woman to address the specific needs of the seemingly lifelong weight challenge women face. The book explains that in America, at least, there is an epidemic with lack of self confidence relating to image and weight. A small percentage of women are reportedly unlocking the key inside them that allows them to break through perceived inadequacies, gaining mastery over their fears. Once this is accomplished, life health and fitness can become a priority, according to the author. Eating right, exercise and mental clarity all reportedly contribute significantly to how women can finally be free, lose weight and change their lives forever.

Ingredients
First of all, My Diva Diet is not billed as a diet at all, nor is it designed to be any kind of quick fix. It is written to address numerous reasons why women are overweight and to provide guided remedies that work to change expectations and behaviors. These are skills needed to successfully alter your life and future, ensuring weight loss and equipping you with confidence moving forward. The book includes an interactive workbook section, as well nutrition and meal planning tools. My Diva Diet allows you to evaluate your weight and lean body mass in order to determine percentage of body fat. After this step, the book guides you along the healthy scheduled fat loss, as the book calls it. Total weight loss can range from 10 to 50 pounds with the plan, according to the author. Monitoring calories and other meal components on a daily basis, along with regular exercise, are vital parts of the program. Finally, My Diva Diet is structured in two phases: the first phase of Diva Reduction (losing weight) and the second of Diva Maintenance.

Website
Online reviews of My Diva Diet often mention that the website is fun and functional. Animation introduces the program and the cartoon Diva Host. A number of detail tabs explain different elements of the plan, products available and key players in the company.

Price
At the time of this review, My Diva Diet is available in a number of online and retail stores for about $10.

Final Facts
According to many reports on My Diva Diet, the book is specific about what is necessary to change your lifestyle for good. The best remedy for losing weight and achieving long term success is said to be learning new ways to eat and exercise. As many experts state, there are just no easy fixes to lasting weight reduction. This book and program take this into account and work to provide sound and reliable solutions to weight issues.

Wow, my thanks to those at The Flex Belt!

My Diva Diet comes in two ways:
The 426-page Workbook Format
And the 236-page Compact Version

For more details check out our website @ www.MyDivaDiet.com

Exercise book coming soon...

What You Drink Impacts Your Diet, Part Two: Water

2010-05-04T00:39:00.000-07:00

Water, the "fountain of wellness," is our first STOP on this "beverage expedition!”

Are you thirsty?
If you’re thirsty, you’re probably already dehydrated. Thirst cannot always be relied on as the best indicator of water requirements. While most people won’t experience severe dehydration, which requires medical attention, many of you may be running on empty. Mild dehydration signs and symptoms include excessive thirst, fatigue, headache, dry mouth, muscle weakness, dizziness, lightheadedness as well as little or no urination.

What color is your urine?
One of the ways you can tell whether or not you are dehydrated is to monitor the frequency and take a "peek" at the color of your urine. In fact, changes in urine –– its color, odor, and consistency –– can provide important clues about the health status of your body. Web MD states, "urine color normally varies from pale yellow to deep amber, depending on its concentration." Reduced urine output with a dark yellow color could mean you are dehydrated. Not the "bright neon yellow" color you'll see if you take supplements and observe your body excreting excess water-soluble vitamins (the Vitamin B family in particular).

Health and Water
Water, the "fountain of life and wellness," is our first STOP on this "beverage expedition,” –– covering nine liquid categories –– and should be your number one liquid choice each day, all day. As I mentioned in Part One, water is your body's principal chemical component and makes up about 60 percent of your body weight. Water is critical to good health and according to the Mayo Clinic, "nearly all of your major systems in your body depend on water." Water...

Regulates body temperature
Moistens tissues
Lubricates joints
Protects body organs and tissues
Lessens the burden on the kidneys and liver by flushing out waste products
Helps prevent constipation
Helps dissolve minerals and other nutrients
Carries nutrients and oxygen to cells

Water Retention and Weight Gain
Water retention, aka edema, can be the result of high salt intake, medications, hormones, serious medical conditions, and more. Most of the time, lack of water intake, electrolyte imbalances (sodium, potassium, calcium), or an increase in glycogen storage are the culprits and the reason you may feel and look bloated.

You may be aware that there is a huge difference between weight loss and fat loss, and understanding how water retention plays into the overall picture is important, especially for those of you who are monitoring how much you weigh. In a given day as well as day to day, your weight can fluctuate anywhere between two and five-plus pounds. Don't despair; it may just be water weight. Fat pounds –– losing and gaining –– take much longer than a day or two.

Low-Carb Weight Loss Deception
For those of you who have attempted a low- or no- carb diet plan, you'll initially lose weight all right, however, it wont be fat. This is due to the fact that carbs that are not used for immediate energy are stored in the body in the form of glycogen (for later energy), mainly in the muscles and to a smaller degree in the liver. So, the weight loss is basically fluid lost through reduced glycogen stores. This is very deceptive and the reason why dieters lose so much weight within the first few days of a low carb diet –– only to regain the weight after this type of diet is discontinued, the fluid is simply replaced as glycogen stores are replenished.

Seven Ways Water Can Help You Lose Weight and, More Importantly, FAT

Water boosts your metabolism –– when you are dehydrated, your body does not operate at its full potential and that includes your metabolism.
Water, coupled with other positive dietary habits, improves digestion even when consumed during and after a meal. Digestion –– a topic worthy of an entire article –– plays a key role in energy, immunity, and overall health. Poor digestion can trigger a variety of annoying digestive problems like heartburn, indigestion, constipation, gas and bloating. In addition, if left unchecked, poor digestion can lead to plenty of debilitating, chronic conditions –– to name a few, fatigue, insomnia, and difficulty losing weight.
Many of you are retaining water due to lack of water intake. This is because of the body’s natural protective mechanism that will conserve water to keep you hydrated. By drinking enough water each day, you can avoid the bloat and improve your odds at a more consistent body weight.
Mistaking thirst for hunger is a common diet pitfall; knowing this may prompt you to think twice before you choose food over H2O.
Drinking water all day will keep you satisfied physically and emotionally. This means that you might eat less, and thus weigh less, more importantly; long-term fat loss could be the outcome. Throw in a proper diet and regular exercise, and “could” will transform into “most definitely.”
Drinking water could mean less consumption of unhealthy liquids like soda and an array of others, which can add unwanted fat pounds to your body.
Water will keep your energy and mood levels up, so that you can function at your full potential and even exercise, which as you know, is one of the "master keys" if you are seeking fat loss.

How much water should you drink each day?
For years, experts have been telling you to "drink eight 8-ounce glasses of water each day"; however, as noted by the Mayo Clinic, "[this] approach really isn't supported by scientific evidence," although it is a good baseline. In reality, it is not a "one size fits all" formula and there are factors to consider when it comes to your water consumption –– age, gender, lean body mass, exercise, sweating, and environment. Plus, pregnant women and nursing moms need additional fluids. If you have a particular illness, are taking medications, diet pills, are on a low-carb diet, smoking, or consuming a lot of caffeine and alcohol, more water is recommended.

What if you don't like water?
Believe or not, over the years, I have had clients and friends tell me that they don't like water. What? Well, water is not the only place to get your fluids; you can count other liquids and even a diet rich in fruits and vegetables (due to their water content). Don’t get too excited because without drinking H2O, there is no way that you will get all the requirements needed and experience the awesome benefits water has to offer, including youthful skin. This brings me to the new trend of "vitamin waters," that can be a decent liquid option, even those containing extra calories, sugar and additives. If you need the flavor, a much better approach would be to add some lemon to your water, an inexpensive way to significantly enhance your diet.

So then, drink up and pack up your H2O to go (in a "green" water bottle); this is a long "beverage expedition," taking you on the fit path toward better health and wellness. And if you need a jolt, our next STOP is coffee.

Sci/Tech Blogcritics / Fitness Flash
What You Drink Impacts Your Diet, Part Two: Water
Author: Christine Lakatos — Published: May 03, 2010 at 8:46 pm
MY DIVA DIET "Tools For Success"

Weight Loss vs. Weight Gain: What You Drink Impacts Your Diet, Part One

2010-04-21T07:03:00.000-07:00

by Christine Lakatos — This ten-part series, a "beverage expedition" of sorts, will uncover how liquid consumption affects your weight, health and wellness, for better or worse.

Your liquid choices can dramatically impact your weight, health, wellness, energy, mood, and more. Unfortunately, what you are drinking can also make you fat! As I take you down this “beverage expedition,” I will briefly focus on nine liquid categories –– water, coffee, tea, milk, soda, other soft drinks, juice, meal replacement drinks, and alcohol. Each category deserves an entire article, but for the purpose of brevity, I will give you the aerial view.

What you will discover during this beverage expedition is that when it comes to liquid consumption, many of you are going the "wrong way" or taking too many detours from a healthy and fit trail. Later in this ten-part series, I will “zoom in” on each category with more specific information and tips on how to make good liquid choices, guiding you off the “fat path" and onto the “fit path.”

#1. Water
Let's start this beverage outing with the most valuable (and neglected) liquid of all –– water, which as you know, is essential to life. Water is your body's principal chemical component and makes up about 60 percent of your body weight. While water is critical to overall health, and drinking plenty each day stands alone as the best thing you can do for your body, it also plays a significant role in weight loss. The first thing to consider is that you may be retaining water because you don’t drink enough water. Bloated, yuck. You may also mistake thirst for hunger, so instead of swiggin’ down some H2O, you eat. Not good. Water will also help satisfy your desire to "feel full" so that you will eat less. Good. Lastly, if you are well hydrated you will reap the rewards of health, vitality, energy and so much more.

#2. Coffee and other caffeinated drinks
Coffee itself is not the problem so much as is consuming too much caffeine, which is everywhere –– tea, soda, energy drinks, chocolate, candy, medications, and diet pills. Coffee can give you a boost when starting your day and prior to a workout, however, if you are adding cream and sugar, it will give your caloric intake a boost too, which is not good when you are watching your calories. This is especially true when it comes to that Grande Caffè Mocha you may be addicted to (330 calories with 43 grams of carbs; 33 are sugar, and a whopping 15 grams of fat).

#3. Tea
Next on the liquid list is tea (herbal as well as black, green, white and oolong), which has a tremendous amount of health benefits and can aid in weight loss –– as long as you don’t choose pre-made teas full of sugar, high fructose corn syrup, and other sugar derivatives –– or add your own.

#4. Milk (dairy)
Even though dairy products could be placed in a food category, and some have their place in a healthy diet, it is amazing how many adults still think, "Milk does a body good." Not necessarily, especially when you take into account the saturated fat and cholesterol found in whole milk. Not to mention the lactose, which is a concern for those that are lactose intolerant. Moreover, consider the hormones and antibiotics prevalent in milk today (unless it is labeled "USDA-certified organic"), amongst other issues surrounding our food sources that come from animals, but I won't go there now.

#5. Soda
One of the biggest diet debacles is that instead of drinking water, many are choosing other liquids like soda and other soft drinks. This is where it gets "real sticky" –– as in way too much sugar. Most are aware of the negative affects of drinking carbonated soda –– it contributes to four major health issues: obesity, tooth decay, weakened bones, and caffeine dependence –– even so-called “diet” soda. Enough said.

#6. Other soft drinks (sports drinks, powdered soft drinks, juice boxes, and others)
There are an array of high calorie drinks labeled as "healthful," but in fact are high in sugar, high-fructose corn syrup, and other sweeteners. They are adding empty calories to your diet and fat on your body; putting many on the fast track to obesity. This includes sports drinks like Gatorade (although sports drinks do have a place when it comes to athletes and high intensity workouts), powdered soft drinks like Kool Aid, as well as those cute little juice boxes and flavored waters. Crystal Light and other “no calorie, sugar-free” powered drinks use aspartame, saccharin, or Splenda for sweetening –– "caution sign" when consumed in excess.

#7. Juice (fruit and vegetable)
Most commercial juices contain sugar and very little of the fruit or vegetable they are supposedly derived from, which means that their nutritional value is suspect. They are high in calories and low in fiber — the opposite of most fruits and vegetables in their natural complete states. Even with no sugar added, 100 percent juice is loaded with sugar (fructose; a more natural source and better option) and calories. So-called veggie drinks are a little more complicated and there are some decent choices on the market. Better yet, "juice it" yourself –– a safe and effective way to add wholesome, healthy calories to your diet.

#8. Meal replacement drinks (protein shakes, smoothies, and green drinks)
The billion-dollar fitness industry makes money off quick-fix scams and false promises and drinks are high on their list of schemes. Just like meal replacement bars, they can have a positive "force" toward weight loss and nutrition on the go; still, it is all about "what's in them." Next time you pick up a so-called “diet or protein shake," smoothies as well as those trendy green drinks, take a look at the ingredients. Most of these pre-made drinks contain a lot of sugar, fat, additives and preservatives. On the other hand, there are some good meal replacement and green drinks out there, as well as great products and ways to make your own.

#9. Alcohol
I hate to be a "party pooper," but if you are serious about losing weight (fat), alcohol should be off limits, though a few drinks here and there won’t hurt. The “dark side” of alcohol is well known, yet some studies show possible health benefits (moderation of course), however, “balancing risks and benefits” is very complex.

As far as the fitness aspects, you should be aware that alcohol has short-term effects on health and body fat; its nutritional value is nil, as in empty calories, and those mixed drinks pack on more calories than you think. Drinking a lot of booze can also cause dehydration, create electrolyte imbalances and alcohol can indirectly make you fat –– "while your body uses up all the alcohol circulating in the blood, the oxidation of fats, carbohydrates and protein becomes suppressed." Translation: these macronutrients are not used for their intended purpose and are "forced into storage."

Bottom line: what you are drinking can make or break your diet when it comes to weight loss and health. An occasional detour will not harm your efforts, but staying on the wrong path for a long period of time will. Dehydration has its dire consequences; alcohol may give you that occasional "fun buzz" and not so fun hangover, yet it has the potential of making you fat and unhealthy. Furthermore, your beverage choices may have you on a pathway of consuming excessive amounts of caffeine, calories, empty calories, sugar, sugar derivatives and artificial sweeteners, as well as fats and the possibility of countless other food additives.

Knowing the impact that liquid consumption has on your “fitness trail” is the first step in making better choices; ones that will move you faster toward your weight-loss goals as well as further down the road to health and wellness.

Stay tuned, this beverage expedition will continue...

Part of Fitness Flash on Blogcritics
Blogcritics Sci/Tech section offering a wide range of interesting and valuable topics
Published April 20, 2010 Weight Loss: What You Drink Impacts Your Diet –– Part One
MY DIVA DIET "Tools for Success" Blog

Protein, Energy, Diet, and Nutrition Bars: Fit or Fake?

2010-04-12T17:00:00.000-07:00

Fitness Flash....

The answer is both; however, it all depends on what’s in your meal replacement bar –– the ingredients.

Okay, you are on a "quest" to get healthy and fit –– if not, you should be. That said, is your hectic schedule keeping you from eating fit and wholesome meals? Due to your time restraints, do you continually resort to junk food and fast food that only sabotages your chance of lasting success? Well, you are not alone. Finding "healthy and fit fast food” items can be quite a chore itself, even when it comes to sifting through the hundreds of protein, energy, diet, and nutrition bars –– AKA “meal replacement bars."

The positive sides to meal replacement bars are their convenience and portability as well as providing a way to keep you from skipping meals and starving all day long, which in reality has many benefits when it comes to weight loss, energy, mood, and overall health and fitness. But are meal replacement bars fit or fake?

The answer is both; however, there definitely is a negative side to meal replacement bars –– they are man-made food products with too many ingredients, including ones that are not conducive to health and fitness. Unlike nature, men and women have a tendency to mess things up, especially when it comes to creating food products. Moreover, meal replacement bars are packaged with “labeling hype” like healthy, diet, lean, lose weight, muscle building, and other misleading claims, yet, they fall short on many fronts. While I am sure these food-type products were designed with good intentions, the majority fail the most important trial of all, the “real and natural” purity food test. A good number of today’s meal replacement bars are "fake" and many fitness experts categorize them as "glorified candy bars" –– kind of like Snickers or Kit Kat on steroids.

Back in the early '90s when I was an avid bodybuilder, I promoted one of the first protein bars when it hit the market, the Power Bar (average rating), and oh my, they were very chewy. Since then, I have watched meal replacement bars evolve, with everyone but Grandma getting in on the craze and "bars" popping up everywhere. In analyzing most of the protein, energy, diet, and nutrition bars, not all of them are created equal when it comes to taste and, more importantly, nutritional value. The good news: you can find meal replacement bars that are healthy, those using real ingredients without all the added sugar, sodium, trans fats, and other unhealthy additives. Others also provide fiber and added vitamins and minerals to increase their value, and for those who are gluten intolerant you can find gluten-free meal replacement bars, which brings me to the “energy bar” winner, the Larabar, with the Cliff Bars scoring high points as well.

There are a few more things you should consider before "chewing on" your favorite bar along with its colorful packaging and hype:

Most meal replacement bars are high in calories, contain added sugar (or high fructose corn syrup and other sweeteners), wheat and other flour sources, fat and hydrogenated oil, salt, milk products, nuts, cocoa and cocoa powder as well as other additives and preservatives. Some also contain caffeine and other stimulants like ginseng.
Most meal replacement bars are very high in sugar (25 plus grams), still others contain sugar alcohols and nonnutritive sweeteners, which are intended to enhance flavor while lowing sugar and calorie content, however, in excess these ingredients can have certain side affects and some have the potential (depending on which argument –– for or against -- you subscribe to) of becoming harmful to your body; as in hazardous to your health.
So-called protein bars contain different types of protein blends like whey and casein (cow's milk), and soy, used in the Genisoy Bars (average rating), but the majority of bars contain a combination of all three.

Keep in mind that there are four main factors to consider when choosing the best meal replacement bars: nutrition, ingredients, taste, and purpose. The purpose of consuming a meal replacement bar can range from increasing your protein intake and energy requirement to a more complicated matter of losing weight. Other uses include gaining muscle mass and/or boosting strength and endurance for athletes. It could be as simple as providing yourself with a nutritious morning “fast food” breakfast, afternoon snack, or pre- or post- workout meal, or those times you may be craving something sweet.

Considering the vast variety of brands, categories, and flavors when it comes to meal replacement bars, finding and choosing quality is complicated. Taking the guesswork out of the equation can be helpful when seeking the "bar" that is right for you and AskMen.com has laid out a very useful guide, “Top 10 Energy & Protein Bars.” Interestingly, diet.com put some meal replacement bars to their own test, where they analyzed bars based on calories, calorie density, saturated fat, trans fats, protein, fiber, vitamins and minerals, and gave their “Top 5 Worst Meal Replacement Bars.”

What matters most is whether or not the protein, energy, diet, or nutrition bar you choose is healthy and fit, because at the end of the day, one “bar” is not going to make or break your diet; what counts is the totality of your diet program coupled with your activity level. Which brings me to the most important rule when selecting a meal replacement bar for yourself or your family. Just like with all man-made food products you must read labels and according to WebMD, “If you want a healthy nutrition bar you have to read past the label” and that means the ingredients panel.

My advice: go for the fit, not fake meal replacement bars, those high in fiber (close to 5 grams or more); ones with fewer ingredients, low in sodium, no added sugars, artificial sweeteners, and other flavor enhancers, additives, and preservatives. Be leery and avoid those that have trans fat and are high in saturated fats, but don't be afraid of the "good fat" grams, except those that go over ten grams per bar. Better yet, unless you are an athlete, meal replacement bars are best used in an emergency situation, because you will be much happier and healthier than if you eat that dreaded Happy Meal.

More paramount, get your calories from natural, fresh, and wholesome foods, even when you are looking for convenient and portable meal ideas –– like an apple, banana, a mixed green salad, some on-the-go carrots or celery, a cup of natural trail mix with almonds and raisins. Take advantage of the “pure fast foods” that nature offers in variety of flavors and colors –– raw fruits, vegetables, nuts, and seeds. I promise, you won't regret it (food allergies aside, of course)!

Part of Fitness Flash on Blogcritics

Protein, Energy, Diet, and Nutrition Bars: Fit or Fake?
Opinion by Christine Lakatos — on Apr 13, 2010

NOTE: Due to the fact that there are too many meal replacement bars on the market today, I could not cover them all. Considering "new bars" are produced at a rapid pace, it is best to know how to analyze them appropriately –– that way you can make good choices no matter how many "news bars" show up on the health and fitness scene.

My Diva Diet "Tools for Success"

Eggs for Easter and Year Round

2010-04-03T05:49:00.000-07:00

Fitness Flash...

Every year about this time, we find ourselves either participating in or thinking about the “Easter egg hunt.” While many of us may too old to participate in this yearly event, we are not too old to eat eggs -- they are good to eat year-round. That is unless you are a vegan.

At any rate, this is a great opportunity to “crack” the shell and display the value of eggs. In an "egg shell"…

Eggs are one of the highest qualities of proteins.
Egg whites contain adequate amounts all essential amino acids and are used as the standard, which all protein is measured.
One large whole egg = 75 calories, 6 grams protein, 5grams of fat.
One large egg white = 17 calories, 3.6 grams protein, 0grams of fat.
Eggs whites have zero carbohydrates, zero fat, and zero cholesterol
The cholesterol is found in the egg yolk at depending on the size has about 185 to 213 mg.

While there are a variety of eggs to choose from, –– organic, Omega-3 eggs, and brown eggs –– eggs are a good source of low-cost, high-quality protein. Dietary protein provides us with amino acids that we use to make our muscles, tissues, skin, immune system antibodies, nutrient-carrying transport proteins and many other compounds vital to physiological function!

Eggs also promote healthy thyroid function (iodine), brain health (choline), heart health, and eye health (carotenoid lutein). Eggs have additional health-promoting benefits. They contain nutrients that help with bone-building vitamin D, K and phosphorus, energy producing (vitamin B2 and B5), and more!

If you are worried about the cholesterol found in eggs, then it is important to consider the recommended daily limits, which should be less than 300 mg. per day. If you already have "cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day." However, it is best to rid yourself of other high cholesterol foods like fried, fast, and junk food, before you throw the egg out of the pan. And, you can always skip the egg yolk and use the white only.

It is best to choose your eggs from cage-free hens that are fed a !00% vegetarian diet. And there are many things you can do with eggs and egg whites like making a wholesome omelet or frittata. Eggs and egg whites can also be scrambled, poached and hard-boiled –– they make a great "fast food" snack without all the garbage. You can also use them in a sandwich or salad.

Here is a quick idea for a healthy, light, and low fat egg dish.
Summer Frittata from the "master health chef," George Mateljan

Found in the MY DIVA DIET diet books; our very own Diva Frittata Recipe.

Fitness Flash: the new feature...

Fitness expert, diet book author, and retired bodybuilder and fitness competitor, Christine Lakatos, offers concise fitness articles –– dieting, food facts, nutrition, and exercise –– for those interested in losing fat, getting fit, gaining health, increasing energy, as well as general wellness. Fitness Flash includes E.A.M.; Education, practical application, tips, motivation, and more.

Playing Politics With Childhood Obesity?

2010-03-03T08:13:00.000-08:00

[Cartoon courtesy of John Cole @ MSNBC Political Cartoonists Index]

A personal fitness trainer’s (conservative) take on First Lady Michelle Obama’s Let’s Move campaign: facts, praise, advice, sarcasm, and satire included.

First Lady Michelle Obama’s Let’s Move campaign –– taking on the childhood obesity epidemic –– is an ambitious movement that was launched early February. The goal: “to solve the problem of childhood obesity within a generation.” Mrs. Obama was armed with a "task force" by her husband, President Barack Obama, via a Memorandum on Childhood Obesity, whose mission includes the following objectives: “ensuring access to healthy, affordable food; increasing physical activity in schools and communities; providing healthier food in schools; and empowering parents with information and tools to make good choices for themselves and their families.”

Sounds like a noble cause, one that happens to be related to my passion and expertise. Despite Mrs. Obama's media rounds — she even appeared on FOX News and in an interview with Mike Huckabee said this is not government intervention — critics have arrived on the playground, including Glenn Beck and others. Concerns range from government’s involvement in our diet to the cost of such a large undertaking as well as which special interest groups will climb into the "obesity backpack." Erupting outside the White House is an angry mob, aka the Tea Party, protesting. Is the government trying to takeover our children's bodies? Are they going to socialize our Cheerios?

What is disturbing is that SEIU has their hands in the “obesity cookie jar." Yeah, the powerful labor organization, which received the back room special deal (Cadillac Tax exemption until 2018) in the Senate's version of the Democrats’ health care bill. The union that is led by the die-hard progressive Andy Stern, the White House's most frequent visitor who was just appointed to the deficit commission.

SEIU launched their own major ad campaign “demanding reauthorization and funding increases" in the Child Nutrition Act. In a January press release, SEIU Executive Vice President Mitch Ackerman had this to say: "A more robust expansion of school lunch, breakfast, summer feeding, child care and WIC is critical to reducing hunger, ending childhood obesity, and providing fair wages and health care for front line food service workers."

In reality, it is much safer to pack your child’s lunch, yet many parents don't have that luxury. So, first and foremost, we need to clean up the school meals, especially the cooked ones. I am sure that the school food servers are nice enough, however, most are not "poster children" for fitness, and do any of them bring to the cafeteria credentials that will help with the childhood obesity problem? Ironically, foods best for health, wellness, and fitness, even when it comes to school meals, require little preparation — like fresh fruits and vegetables as well as whole grains. How difficult is it to cut up some fresh fruit, make a tossed green salad, prepare oatmeal, steam brown rice or veggies, bake a yam, or toast a whole wheat bagel?

While it is admirable to feed and provide nutrition for our children, it is quite another to add your self-serving, power hungry agenda to a decent and pure cause. This reminds me of what the food industry has done to our wholesome foods by adding sugar, salt, trans fats, and other harmful additives and preservatives, thus marketing and selling a product that tastes good, yet fails the health test.

Julie Gunlock of the National Review, who is skeptical of “federalizing fat,” noted that Mrs. Obama was “was murky on the details” of her Let’s Move campaign and that “federally funded child-nutrition programs, along with the WIC program, cost American taxpayers $19 billion in 2007.” Mrs. Obama has called for overhauling many federal laws and guidelines, including adding $10 billion over the next decade to “update” the Childhood Nutrition Act, which feeds 31 million children at school and would add funding to feed more children. Again, admirable, but all large campaigns come with a price tag and generate that "downer" question: how much will Let’s Move cost and who is going to pay?

In a recent article by Mark Bittman of the New York Times, soda may be considered the new "sin." Bittman wrote that the “Obama administration announced a plan to ban candy and sweetened beverages from schools” and that many are pushing for stronger measures to discourage consumption, “urging that soda be treated like tobacco” (i.e.: taxes, warning labels, and a massive public health marketing campaign). Interestingly a tax on soda was one option considered to help pay for health care reform, an idea that President Obama entertained last fall.

Soda and other sugary drinks are bad news for a variety of reasons and I do believe it is prudent to ban certain foods and beverages from our school campuses, while encouraging healthier foods and more water consumption. However, though I am no fan of the food industry, is it fair to single out soda when sugar is a staple in many man-made food products like cookies, pastries, ice cream, cereal, and even in chocolate milk, applesauce, peanut butter, crackers, bread, sauces, and condiments –– the list is endless? Just take a look at any packaged, canned, or bottled food item and you will find sugar in many forms (high fructose corn syrup for one), and unfortunately at the top of the ingredient list.

So, what’s next? Is the government going to brand every fattening and unhealthy food a "sin” and tax it to support more entitlement programs? We don't need "fat police," we need a "truth squad" –– one that will unveil the realities of consuming certain foods and liquids in excess, contributing to weight gain and health issues. For example are the “three evil whites”: sugar, salt, and white flour, as well as America's enormous appetite for the three "F's": fat, fried food, and fast food. Since Mrs. Obama has plans to push for manufacturers to make their labels more “family friendly," many of them should include a warning sticker: "In Excess this Product Can be Hazardous to Your Health and Fattening to Your Body." And instead of a tax on consumers, Mrs. Obama should enlist the food industry (one of the villains in this crisis), including McDonalds and all the rest, to pay for her ambitious and seemingly costly undertaking –– giving them a way to redeem themselves.

When Mrs. Obama, a woman who works out and appears to have a good sense about this issue, broadcast her Let's Move kick-off at the White House, she also announced the creation of a “new, independent foundation," Partnership for a Healthier America, and laid out her plan while noting, “We are going to need to make modest but critical investments in the short run, but we know that that they’re going to pay for themselves likely many times over in the long run.” Mrs. Obama concluded by articulating that "this problem can be solved” and that it “isn't like a disease where we're still waiting for the cure to be discovered, we know the cure for this.” Mrs. Obama is on target because we know that the key to reducing childhood obesity is to get our kids to eat better and exercise more –– something most health professionals and fitness experts have been heralding for decades.

There are so many health risks associated with obesity, like heart disease and stroke, high blood pressure, diabetes, cancer, gallbladder disease and gallstones, osteoarthritis, gout, and breathing problems, such as sleep apnea and asthma. Is this the future we want for our children? Well, the future is here.

Childhood obesity is real and unfortunately on the rise. According to the National Center for Chronic Disease Prevention and Health Promotion, "childhood obesity has more than tripled in the past 30 years." What is even more alarming are the health consequences: "Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure." They are also at greater risk of developing Type-2 diabetes, bone and joint problems, and other health issues. Let’s not kid ourselves; other areas are affected when children are overweight or obese; energy levels, mood, and yes, self esteem. Sadly, "obese youth are more likely than youth of normal weight to become overweight or obese adults."

The good news is that we do have the cure (better yet, the prevention) to obesity; it lies in proper diet and exercise; however, the real task at hand is education, motivation, and discipline, of which the latter is much more difficult to cultivate and should never be forced by the government. We don’t need government intervention; we need education and incentives, not mandates and regulations. I just hope they don't mandate tofu on the "anti-obesity menu" and ban my monthly Snickers. If Let’s Move does involve higher taxes and takes away any of our "diet freedoms (and indulgences)," John Cole's cartoon, which I found hilarious, may not be that far-fetched.

Obesity is not partisan –– it strikes both Republicans and Democrats alike –– therefore, we should not play politics in our fight against it. In fact, it is not a political issue at all; it’s a cultural problem that we all can help eradicate, or at least lessen. Moms, dads, uncles, aunts, teachers and all the rest of us can educate ourselves about proper diet and begin an exercise regimen, and then we can lead by example and become a guide and motivator and move our children toward a healthier lifestyle. Our children will reap the rewards of better health and wellness and our country, as a whole, will become more fit –– something we can all agree is a good thing!

What started in the garden at the White House has now become a worthy crusade. Let's hope that the First Lady will ensure Let’s Move truly caters to the health and wellness of our children, and at the end of a decade, and along the way, manifests a concrete and huge difference.

Playing Politics With Childhood Obesity?
Author: Christine Lakatos — Published: Mar 02, 2010 at 6:22 pm
Author of MY DIVIA DIET Fitness Book Series

Show Me the Fiber!

2010-02-03T08:51:00.000-08:00

Do you know how much fiber you are consuming each day, where to find it, and how it affects your health, wellness, and weight loss?

Unfortunately, fiber has become the abandoned substance. According to the American Dietetic Association, most Americans “don’t even come close” to the recommended intake of 20 to 35 grams of fiber each day and actually consume about half of that (14 to 15 grams per day). This diet tragedy stems from the fact that the typical American lacks plant-based foods — legumes, peas, nuts, seeds, whole grains, fruits, and vegetables — in their daily diet regimen. To make matters worse, Americans are well-known for their over-consumption of processed and man-made food products as well as fast food. Most of these foods rarely, if ever, contain fiber in any significant amount.

"Show Me the Fiber!"

One of my favorite movies is Jerry Maguire, released in 1996, starring Cuba Gooding Jr. and Tom Cruise. It includes that great scene when Cruise asks Cuba, "What can I do for you?" And with all his "fineness" and charisma intact, Cuba responds with, "Show me the money!" Cuba, along with music and dancing, even makes Cruise yell it out a few times.

So what does this have to do with fiber? No, this was not a commercial break. As a fitness trainer, I always ask my clients to write down everything they eat for a week and during the grading process, red pen in hand, I ask them to "show me the fiber!" Just as most Americans, my clients are usually clueless as to how many grams of fiber they are consuming each day, and worse, they seldom know which foods contain fiber and at what amounts. Moreover, most Americans are not aware of the all the benefits of a high-fiber diet.

Why Fiber?

Why Is fiber important when it comes to health, wellness, and weight loss? Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Fiber is commonly classified into two categories: insoluble fiber (those that don’t dissolve in water) and soluble fiber (those that do). A high-fiber diet has many benefits, which is not limited to normalizing bowel movements. While research to determine whether high-fiber diets reduce the risk of colon cancer is inconclusive and ongoing, we do know that high-fiber diets have a major impact on the health of the colon — fiber plays a role in lowering the risk of common intestinal ailments like constipation, hemorrhoids, and diverticular disease. Protect your colon because it is the place in which many diseases start.

In addition, fiber also lowers blood cholesterol levels, can help lower blood sugar and manage diabetes. Fiber also aids in weight loss due to the fact that high-fiber diets are “energy dense,” which means fewer calories for the same volume, and fiber gives you that feeling of fullness, thus you are less likely to overeat.

Where Do You Find Fiber?

Fiber is found in plant-based foods like legumes, peas, nuts, seeds, whole grains, fruits, and vegetables, and there are some top fibrous foods you should consider so that you will get more bang for your calorie.

Legumes and peas are loaded with nutrition and fiber. One cup of black beans or lentils contain 15 grams of fiber, while my favorite, chickpeas, contain 13 grams, and those cute little peas you may have disliked as a child contain 9 grams of fiber. Legumes and peas can be easily added to a salad, sandwich or wrap, or used as a side dish for any meal.

Nuts and seeds are a great snack and can be used when cooking meals or added to a soup or salad. Keep in mind that a quarter of a cup of almonds has 4 grams of fiber, yet, like most nuts and seeds, they are high in calories and fat, and in many cases loaded with sodium, unless you chose raw and unsalted nuts and seeds.

Whole grains like amaranth, barley, bran, brown rice, oats, quinoa, rye, and triticale are great sources of fiber and contain anywhere between 4 to 10 grams of fiber in a serving size of about one-half to one cup. When selecting man-made grain products like cereal, bread, tortillas, and pasta, make sure they are made with the whole grain and are not full of sugar, salt, and trans fats.

Fresh fruits and vegetables are one of the best sources of fiber because they are low in calories and add so much more value to your overall diet. Here are the ABCs of some fruits and vegetables and their fiber content:

Asian Pear: one medium = 10 grams of fiber
Artichoke: one medium = 6.5 grams of fiber Asian Pear: one medium = 10 grams of fiber
Artichoke: one medium = 6.5 grams of fiber
Apple: one medium = 4 grams of fiber
Brussels Sprouts: 1 cup = 7 grams of fiber
Broccoli: 1 cup = 5 grams of fiber
Berries (blackberries, blueberries, raspberries, and strawberries): 1/2 cup = 2 to 4 grams of fiber
Banana: 1 medium = 3 grams of fiber
Carrots: 1 medium = 1.7 grams of fiber
Cherries: 10 = 1.6 grams of fiber

[Due to the discrepancies between food value charts, fiber grams are approximated.]

Although dried fruit like prunes, raisins, figs, and apricots are calorically dense, they are a great way to increase your fiber intake "on the go" or can be added to your favorite cereal instead of that dreaded table sugar. Potatoes and yams contain anywhere from 3 to 5 grams of fiber, give you sustained energy levels for a long period of time, and contrary to misguided diet advice, are not fattening!

How Much Fiber Are You Consuming Each Day?

Now while I'm no Cuba Gooding Jr., I want you to "show me the fiber"! Where are the legumes, peas, nuts, seeds, whole grains, fruits, and vegetables in your diet? Plants are where it’s at, and you will even find traces of fiber in herbs and spices. However, you won't find fiber in oils or in animal protein foods like fish, poultry, beef, eggs, or dairy products (the exception would be a fruit-fortified yogurt). Every time you are about to prepare or eat a meal or snack, ask this question: "Where's the fiber?" and count your fiber grams each day. Hopefully you will be able to "show me the fiber," or at least remember this article — after all, how many fitness experts are bizarre enough to associate Cuba, Cruise, and money with fiber?

Bottom Line on Fiber

Don't forsake fiber. Increase your intake of fibrous foods and by doing so you will automatically add more plant-based foods to your diet, thus adding more water, vitamins, minerals, antioxidants, phytochemicals, enzymes, and more — reaping the rewards of health, wellness, and more. With so many natural, wholesome, and tasty fibrous foods to choose from, 20 to 35 grams of fiber each day could be your new reality. Just in case you still have a problem: you can find reputable green drinks on the market today. While you are at it, make sure you consume water all day long — you will be happier, healthier, and leaner.

Opinion in Sci/Tech — by Christine Lakatos — on Feb 04, 2010
Show Me the Fiber!

New Year’s Resolution: Weight Loss Again in 2010?

2009-12-27T09:11:00.000-08:00

Success begins with a reality check, followed by goal setting and the design and execution of a comprehensive strategy.

We've made it through Christmas and are quickly approaching the end of 2009 and even the end of a decade. With the beginning of each year come those New Year’s resolutions, whether in a brief thought or a more deliberate plan. What’s interesting is that we seem to choose the same topics when we make our list, like family, finance, career, character flaws, and life goals. And every year weight loss, health, or fitness becomes one of our main targets to resolve.

While it’s obvious to most that proper diet and exercise are the master keys to realizing our weight loss, health and fitness ambitions, there are other things we can do to ensure we succeed this year, 2010.

Success Begins with a “Reality Check”
First we can be more specific with our weight loss, health and fitness goals and write them down. But before we can be clear on what those goals are, a personal assessment is a must. Every smart and successful person who truly wants to improve significant personal areas of their life—the development of character, relationships, spiritual life—or who wants to see progress in more pragmatic areas—career, financial, and time management—will always begin with a thorough evaluation of their current condition. It is no different for anyone who wants to transform his or her bodies into a lean, firm, healthy, and more functional machine.

This brings me to that dreaded body fat test. When you’re serious about reducing fat, the most important thing to consider is not your total body weight but rather what makes up that weight. This is referred to as your “body composition”, which is a combination of your lean body mass (LBM) — muscle, bones, organs, and water — and your body fat. Your own ideal weight is the weight at which your lean mass and fat mass are combined in the correct proportion for health, wellness, and aesthetics. When you are in shape, you have a proportionally higher amount of LBM and a lower amount of body fat, regardless of what you weigh.

Due to the fact that your body weight can fluctuate anywhere from two to ten pounds in a given day, bathroom scales will only make you crazy. They are best used once per week and under the same conditions (i.e.; early morning, on an empty stomach). Also, traditional weight scales can’t differentiate between how many pounds of LBM or fat are on your body, which is more relevant to health and fitness than what you weigh.

In seeking out an accurate body fat test reading, there are quite a few methods for measuring body composition, each with its own margin of error, advantages, and disadvantages, as well as special devices, attire, restrictions, and costs. The Hydrostatic Weighing method is the most accurate and considered the “gold standard”, but it requires special and extensive equipment, can be quite intrusive to some people, and somewhat costly. Due to its convenience (both portability and fee) and its accuracy, I would recommend using the skin fold method. However, if your body fat level is over 30%, you might consider Bioelectrical Impedance. The most important thing to remember is to use the same method each time you take your body fat test.

After you know your body fat percentage, compare it the American Council and Exercise (ACE) chart and see where you fit in. With this information you will also be able to calculate how many pounds of LBM and fat your body is carrying. To get a more accurate review of your physique, take measurements, noting your size in clothes and a possible "before" photo. These are much better monitors when tracking fat loss and appearance then the scale.

Consider a thorough medical checkup to get an insight into your health and to see if you have any medical issues brewing. Note all your medications and maybe as you get more healthy and fit, you will be able to reduce or eliminate them altogether. A fitness assessment is a great way to test your strength, endurance, flexibility, core conditioning, functional capabilities and any possible, yet highly overlooked postural defects.

Create a visual aid by keeping all of your data in a special notebook and updating as you advance toward you goals. Every four to six weeks retest your body fat and measurements. Knowing your percentage of body fat and reassessing it periodically, is very useful in gauging progress during an exercise and weight-loss program. Your medical and fitness evaluations can be done every three to six months, unless you are under a doctor’s care for a particular medical problem.

Set Realistic and Specific Goals with a Timeline
Since you have completed your health and fitness "reality check" and have it all compiled in a special place, you may be feeling discouraged because sometimes reality sucks, but don’t despair; now you can set some realistic and specific goals for each category: weight, body fat, measurements, clothes size as well as health. If you are more interested in improving you fitness levels, you can set goals for strength, endurance, flexibility and all the rest. Include a timeline comprised of your long-term goals broken down into short-term, more obtainable ones. This will help keep from losing your motivation and affecting your momentum.

Design a Comprehensive Diet and Exercise Strategy
Design and write out a comprehensive diet and exercise strategy. This means choosing a diet plan that is based on a lifestyle change, not a quick-fix solution. Also, a work out regimen should incorporate all the components of exercise: cardiovascular conditioning, strength and endurance training, flexibility training, core and balance training, corrective exercises and functional training. The good news is that when you eat right and exercise, your health goals will fall into place most of the time.

Execute Your Strategy
You have your notebook full of data, goals, and your weight loss and/or "get fit and healthy" strategy ready to be implemented––now what? Following through is the most difficult part of all and is where discipline and motivation take over. A "get fit" buddy or a personal trainer may come in handy to either put or keep you on the right track. And the best motivating factor when trying to lose weight, get fit or healthier is when you experience results––consistency is key.

View wellness as a journey not a final destination. You can re-evaluate your notes and at anytime adjust your goals and timeline. Leave yourself some latitude and if you fall off your "get fit and healthy" wagon, dust yourself off and get back on immediately.

Seize this year and don’t leave your health and fitness for next year's resolution list. Succeeding at this one New Year's resolution will have a positive impact on your entire list by increasing your energy, productivity, attitude, and so much more, making 2010 one of the best years ever!

First on Blogcritics: Sci/Tech
New Year’s Resolution: Weight Loss Again in 2010?

Christmas is Coming: Are You Getting Fat?

2009-12-04T12:45:00.000-08:00

The "goose" and people around you may be getting plumper this holiday season, but you don’t have to!

The "goose" is not the only one who gets fat during Christmas-time. The average person gains up to seven to ten pounds every holiday season, while some studies show that is it closer to one to two pounds. Whatever study you subscribe to, it is your own personal reality that really counts. The real issue is whether we ever lose those extra pounds or do we just keep adding weight on each year, making us fatter, unhealthy and frustrated?

Since the holidays are a time for parties, gourmet dinners and other festive events surrounding food, cookies, candy and alcohol, it means that we increase our caloric intake quite substantially––usually empty calories (void of nutritional value) that are full of fat, sugar, sodium and white flour. Moreover, we tend to throw discipline out the chimney, neglecting exercise and other important dietary regulations.

There's no getting around it, those extra holiday calories, especially carbohydrates, added sodium, excessive alcohol consumption, as well as other variables will put more weight on your body. But there is some good news here: those extra pounds might not be all fat. Holiday weight gain may stem from glycogen storage and/or water weight, which can cause you to think you are getting fat.

Because there are 3500 calories in a pound of fat, you would need to consume 3500 calories over and above your metabolic rate and activity level in order to gain that pound of fat and vise versa; 3500 calories to lose a pound of fat. Although it is more complex than that, this tidbit of information is timely and should give you a little peace in regards to your holiday eating habits.

Don't get too jolly yet; when you consume excessive amount of calories (food and liquid) over an extended period of time you will get fat. And poor eating habits will mess with your health especially if you are obese, have high cholesterol, high blood pressure, diabetes, or any other health predicament.

As a fitness expert for over 29 years, it has become somewhat futile to place weight-loss in a News Year’s resolution list, so I’m proposing a different strategy this year: a preemptive attack against "holiday fat". You don’t have to start your new year with the goal of losing the weight that you had planned on losing last year plus the ten pounds you just gained over the holiday season.

The simplest thing you can do over the holidays is to increase your water intake, especially if you are drinking alcohol. The health benefits of water are already well known, but did you know it has a profound impact on weight loss? Most of us retain water because we do not drink enough water. We even mistake thirst for hunger, so we eat more instead of drinking water. Don’t wait until you are thirsty to drink water, start early in the day and make sure you have access to water all day long. Keep in mind, dehydration not only has health consequences but also affects our mood and can make us lethargic, making it impossible to function, exercise and shop.

Second, you can exercise –– either add an exercise routine or increase your activity level during this time of the year, especially if you don’t want to give up your holiday eating habits. This is key to keeping your body intact, will help burn those extra holiday calories, increase your energy level, do wonders for your holiday cheer, not to mention all the other rewards you'll reap from exercise.

I’ve heard all of the excuses why people don't exercise and I have even used a few from time to time. Exercise doesn’t have to be an all or nothing situation –– a little goes a long way. And if it prevents you from that dreaded holiday weight gain, it's worth it –– "an ounce of prevention is worth a pound of cure”. Power walking, running, biking, swimming, and other cardiovascular activities are easy to do and only take about 30 minutes or so. Weight training is one of the best activities you can do to prevent weight gain and will not only shape and firm your physique, but will increase your lean body mass, which means a faster metabolic rate. Again, time should not be an obstacle because a weight-training workout can be done in about 20 minutes or so. And since the goal is to maintain your weight, we can always add more to your exercise regimen later, like core conditioning, functional training, as well as corrective and flexibility exercises.

OK, so you don't wan to join gym…you don’t have to. All you will need for walking or running are a decent pair of tennis shoes, and as far as a home workout routine, there are some inexpensive pieces of exercise equipment that you can use for a great workout; a Swiss Ball, a foam roller, dumbbells and exercise bands.

By implementing just two tactics, more water and exercise, you'll escape the holiday weight-gain forecast. You can also monitor your diet a little by using these "Twelve diet tips for Christmas":

Watch the alcohol; these empty calories add up quickly.
Eliminate or decrease intake of sugary, unhealthy drinks like soda. Why waste all of your calories on liquids that have no nutritional value.
Limit the cookies, candy, pies and other holiday treats.
Increase your fiber during the holidays: this will give you that feeling of fullness and you will be less likely to overeat. Choose fresh fruits and vegetables as well as whole grains and legumes.
Don’t go to a Christmas party or dinner famished; have a snack an hour or so prior. This will keep you from eating everything in sight.
When dining out or attending a Christmas party, skip or be selective with the hors d'œuvres. It is hard to know what's in them. Stick to the veggie and fruit platters; they are safer due to the fact they have nutrients without all of the fattening stuff.
Don't salt your food; there is plenty of sodium in prepared meals.
Always have your sauces on the side; this is where extra, unneeded calories, sugar, sodium, fat, and white flour is found.
As a main course at a dinner party, avoid the fancy, creamy, saucy type dishes and if possible and without offending anyone, only eat dishes that have a clean look to them (like plain fish, beef, chicken, etc.). Do what I do: sneak the bad stuff to the dog “Fido” and pretend you ate it!
If you are the chef for a party or dinner, find some decorative, healthy (low fat, low sugar and low sodium) recipes to add to the menu.
Pace yourself; the holiday season is quit long and each day you will be able to enjoy foods that are normally diet taboos.
‘Tis the season to be jolly, not uptight, so don’t stress out. Take pleasure in all that the holiday season has to offer, especially ones that don’t involve food –– family, friends, faith, and charity.

Remember this is not a comprehensive weight-loss strategy –– it is a preemptive attack against "holiday fat", yet it does include an array of expertise that you can incorporate into your lifestyle year round, if you haven’t already. This approach will prevent you from gaining those extra pounds this holiday season and, who knows, maybe you will lose a few and start 2010 leaner than you left 2009!

BlogCritics in Culture: Christmas is Coming: Are You Getting Fat?
Author: Christine Lakatos — Published: Dec 05, 2009 at 4:03 pm
Just in case: lyrics to "Christmas is Coming: The Goose is Getting Fat"

Happy Holidays to all my blogger friends!
May you have a Merry Christmas and Blessed New Year!

Christmas Gift Idea: Chocolate for All

2009-12-01T07:45:00.000-08:00

Everyone loves chocolate, since as far back as 2000 BC. Why not “gift it” this Christmas?

Everyone loves chocolate and it’s one of the best and easiest Christmas gifts to buy. We show our love for chocolate by eating billions of pounds of it each year. And I’m not just talking about Snickers and M&Ms, although they are my favorites. I’m talking gourmet––prepared in a sophisticated and meticulous fashion, using high quality ingredients. Gourmet chocolate makes a rich, creamy, luxurious gift, and is an all-time favorite holiday present to give and receive.

Chocolate dates back as far as 2000 BC and is thought to have originated in the Amazon. It is derived from the cacao tree and was used by the Maya culture, where they would harvest, ferment, roast, and grind the seeds into a paste. When mixed with water and other ingredients, “this paste made a frothy, spicy chocolate drink," yet the taste was very bitter.

In both the Maya and Aztec cultures, chocolate, then called xocoatl or cacahuatl (meaning “bitter water"), played an important role in religious and social lives. To the Maya, the cocoa pods symbolized life and fertility, and were often used in religious rituals; they were referred to as the gods' food. The Aztecs believed that wisdom and power came from eating the fruit of the cacao tree, and that it had nourishing, fortifying and aphrodisiac qualities. Interesting too is the fact that cocoa beans were used as currency.

Chocolate has evolved throughout history from a bitter drink to its current forms today, creating a multi-billion dollar industry with plenty of controversy surrounding its "dark side". History also tells us that at the end of the fourteenth century, Columbus was the first to bring back cocoa beans from the New World to Europe and he presented them to King Ferdinand and Queen Isabella, yet their potential was overlooked. It was Hernando Cortez who brought cocoa beans to Spain in the fifteenth century and saw their value. We can also credit Cortez and the Spanish for being the first to blend the bitter drink with sugar and other ingredients, moving us toward the mixture that we enjoy today. However, it was the French who were the first to package chocolate as a gift, when in 1643, the Spanish Princess Maria Theresa was betrothed to Louis XIV of France. She gave her fiancé an engagement gift of chocolate, packaged in an elegantly ornate chest.

Christmas is a time for giving and chocolate is a centerpiece each holiday season. So if you're like most holiday shoppers, who frantically need ideas for Christmas presents or need to buy “last minute” Christmas gifts, don't forget about chocolate. Why not “gift it” this Christmas? When you give a gift of chocolate, you’re not just giving a piece of candy, but a piece of history –– if it is good enough for kings, queens and other royalty, it’s good enough for all, especially those you love. With Christmas right around the corner you may need more ideas for giving chocolate gifts –– try these to make the 2009 holiday season the sweetest, most luscious to date.

For a Christmas party or dinner.
A corporate gift for a customer or business associate.
Your boss or employee whom you don’t know very well.
A teacher or other school official.
Your neighbor.
Your friendly Postal Service worker.
Your picky, unpredictable in-laws.
A distant relative, figuratively or literally.
That person who "has everything" — we all know a few of those.
A Christmas treat for you and your family. Just don't eat the whole box by yourself.

You don’t have to wrap a candy kiss or a Hershey bar in a bow; you can buy ready-made and beautifully packaged chocolate (gourmet and more) in a holiday chocolate gift basket and you don't have to leave your home to shop. The Internet offers a global marketplace when it comes to online Christmas shopping; just make sure you select a safe and convenient site that offers enticing Christmas gift ideas as well as a holiday gift guide so you can be confident that you find that perfect chocolate gift for all on your gift list, making it a very special Christmas.

Author: Christine Lakatos — Published: Dec 01, 2009 at 6:29 pm
Tastes in BlogCritics

By the way: Holiday Chocolate Gift Baskets are brought to you by my friend Alie James and is "Fair Trade Chocolate"!!

Diva Approved: Networking with a Mission

2009-11-27T09:25:00.000-08:00

MY DIVA DIET is now partnering with other health and fitness organizations and medical practitioners to spread our mission of good health to all. Included in the Diva Approved part of our website you will find our networking partners as well as other recommendations for health and fitness organizations, companies, products and more.

One of our networking partners is the Weight Loss Institute.
They had this to say about MY DIVA DIET and our website.

Searching for the right type of diet might be a hard thing to do for us, women. Mostly nowadays, when there are hundreds of diet pills, fat burners, appetite suppressants and diet plans all over the internet and deciding which one worth trying out is even harder than the whole weight loss procedure. Getting the needed help would be necessary, finding a site; a helping hand which can really help us would be useful. Mydivadiet.com might give you the needed help and even more, all this in the best, lightest atmosphere, the site is giving us.

At mydivadiet.com every woman can find the diet books she needs. The My Diva Diet workbook is giving you all the necessary information one needs to know about overall health, proper nutrition, tips, which can help you burn fat and improve your health forever. This workbook is for woman of all ages, including diet quiz, tips for fat reduction, special diets and effective diet guides. And what is the best, this site is only for us, women. My Diva Diet is presenting you intelligent and easy ways to lose weight and health regain. With the help of this book, you will not find out which are the best fat burners and diet pills, this book is giving you real, healthy and effective diet solutions, without talking you into the consumption of harmful chemicals and drugs.

The design of the site is the first thing that catches your sight. It seems like you have gotten into a cartoon with the latest graphics. The site gets you into a fairy tale world where villains rule your diet habits and superheroes rescue you from them. Although the site s cartoon like the services and solutions offered are real and true.

Even more they are useful and helpful. So if you want to know how to defeat your diet villains, and how to avoid becoming like Sat Fat, who is consuming too much fat and cholesterol, Joe Stuft who is overeating, Al and Cole who are drinking too much alcohol or Junkster who is eating too much junk food. So visit My Diva Diet and learn how to lose weight and live a healthy life without drugs chemicals and fat.

You will find the Weight Loss Institute on our Diva Approved page with more valuable information from them and others. Stay Tuned for more networking partners.

Dieting on Miracles: Quick-Fix Diet Solutions

2009-11-18T17:32:00.000-08:00

Why restrictive and unbalanced diets don't work and how they actually contribute to poor health, a slower metabolism, energy reduction, and weight gain.

Americans shell out over $58 billion a year on weight loss products. With all this money being spent, are we any leaner? NO. In fact 67% of the American population is overweight or obese and childhood obesity is on the rise, with one out of three kids considered overweight or obese. So what is the problem?

Other than the obvious diet pitfalls of overeating, junk food consumption and lack of exercise, there is another culprit — the never-ending quest to find a quick-fix solution to our health and fitness woes. We seek out and find diet programs and products that are marketed today as "miracles" that are basically gimmicks full of false promises, magic potions, and misleading propaganda. Most of these counter-productive systems result in yo-yo dieting and can be quite dangerous.

There is no quick fix for fat loss, optimal health, and longevity, but the good news is that there is a way. You don’t have to starve or deprive yourself to lose weight! The next time you decide to go on a weight-loss diet program, open our eyes and spot the quick-fix diets. Don't believe the hype; think twice before you waste your time, money, health, and sanity. No sensible diet program will ever compromise your physical or mental health for the sake of looking good.

Some commonly used formulas for weight loss:

Liquid diets Low-calorie diets
High-protein, low or no-carbohydrate, high-fat diets
Low-protein, high-carbohydrate, no-fat diets
"One type of food" diets
Processed, packaged, and man-made food diets

Bottom line on quick-fix diet programs: restrictive and unbalanced diets don't work––they actually contribute to poor health, a slower metabolism, energy reduction, and weight gain.

#1 - Poor Health
Since most quick-fix diets restrict calories or do not allocate the proper nutrient ratio (protein, carbohydrates, and fat), and even completely eliminate important vitamins, minerals, and fiber, they put you at a nutritional risk. Another problem is that if you consume too much of any nutrient like protein, it can put undue stress on your kidneys and other internal organs. And if you consume excessive man-made food products, you are at risk of the perils of excessive amounts of additives and preservatives. All of these scenarios set the stage for a number of health problems during your diet, in the immediate future, and further down the line.

#2 - Deception and Dehydration
Many quick-fix diets promote low-carbohydrate intake, of which when you drop carbohydrates in your diet, you will lose weight. However, most of the weight lost in this manner consists only of glycogen and water. The problem with this type of weight loss is that you are deceived into believing that you are losing fat. In reality, once carbohydrate intake resumes (even the good carbs) and the water weight and glycogen are restored, you will mistakenly believe that you've regained the fat back.

Since the human body is over 60% water, this kind of diet and weight-loss result has a more serious consequence; it may lead to dehydration. Dehydration can cause fatigue, crankiness, stiff joints, headaches, nausea, aches, electrolyte imbalances, and much more. Severe dehydration can cause seizures, coma, or even death.

#3 - LBM (lean body mass)
Reduction Reduction in muscle mass is a common result of any type of low-calorie, low- carbohydrate, or starvation program. In fact, as muscle mass is lost, metabolism slows––the opposite of what the goal should be of any credible diet program. A daily intake of less than 1000 calories is considered starvation, and the human body will automatically try to salvage body fat just for survival.

#4 - Decrease in Energy
When calories are restricted, especially carbohydrates, the body's main source of energy is limited. This energy is needed for the body and the brain to function properly. Otherwise, you'll begin to feel tired, cranky, and mentally slow. You also will not have the energy you need to be active and exercise. Calories do so much for your body-–they provide energy, life, vitality, and so much more.

#5 - Body Fat increases
Any type of restrictive or unbalanced diet is a recipe for failure. The hype behind quick-fix diets is often unsubstantiated, based on gimmicks and full of false promises. They offer ways to lose weight fast with no regard for health and safety; the results will always be questionable. And after trying a quick-fix diet program, any attempt to resume normal, proper eating patterns will often lead you to regain more weight than you lost. Compounding the problem, regaining weight that you worked so hard to lose creates desperation, which often causes many to seek another quick fix. This process eventually leads to chronic yo-yo dieting, which is a vicious, unhealthy, frustrating, expensive, and dangerous cycle.

There is a rise in sound (proper) diet programs that will help you lose weight and gain health. There are now widely accepted, well-researched nutritional principles found in most well respected, leading diet programs, ones that are not marketed as miracles, that don’t offer quick-fix solutions, but truly provide hope, not hype!

Most fitness experts, nutritionists, diet gurus, and well-informed doctors agree that we should consume clean and wholesome foods and liquids to attain and maintain low body fat and vibrant health. We should eliminate junk food, fast food, fried food, and highly processed food. The real debate begins over how many calories we should consume each day and the nutrient ratio, which can be somewhat complicated and should be calculated based on your lean body mass, activity level, gender, age, goals and other variables.

The other debate exists over whether it is better to be a vegetarian or vegan, or not––each providing plusses and negatives to the health and wellness equation. Most also agree that fat loss is where it's at, not just weight loss, that real and lasting weight-loss results don't happen overnight, and getting fit is best accomplished when you include exercise. According to Web MD, "proven weight-management strategies include a balanced diet with reduced calories with a regular exercise regimen." The master key to low body fat, vibrant health, and longevity is not found in a miracle program or product (including diet pills and potions) but a lifestyle of the proper diet and exercise regimen!

First on Blogcritics: Sci/Tech Dieting on Miracles: Quick-Fix Diet Solutions
Author: Christine Lakatos — Published: Nov 19, 2009 at 5:00 pm
More Sci/Tech articles...
www.MyDivaDiet.com

Diet Book Now on Amazon

2009-11-17T07:37:00.000-08:00

MY DIVA DIET: Compact Version -- Sound Nutrition Made Practical is now on Amazon.com only $9.99

MY DIVA DIET brought you one of the most comprehensive diet books on the market today by incorporating a user-friendly interactive WORKBOOK format to ensure women achieve and maintain their goals for a leaner, healthier, and more functional and vibrant body-for life. MY DIVA DIET is back with the "Compact Version", where we have taken all of the core value and nutritional information (with a few minor updates) from the WORKBOOK and condensed it so that you can have the meal plans, recipes, guidelines, and special guides at your fingertips and be on your way to attaining the results you are seeking--RIGHT NOW!

Over twelve years in the making, MY DIVA DIET: A Woman’s Last Diet Book and WORKBOOK implements well‑researched nutritional principles found in many respected, leading diet programs; ones that do not oﬀer quick‑ﬁx solutions that are found in so‑called “fad” diets. By establishing the “Five Factors Aﬀecting Body Fat and Health,” MY DIVA DIET addresses the root causes of why women gain excess body fat and ruin their health. Rather than another quick‑ﬁx solution, MY DIVA DIET is a safe and eﬀective method for achieving permanent weight loss, while improving health.

MY DIVA DIET offers HOPE not HYPE!

MY DIVA DIET: A Woman’s Last Diet Book was released in August of 2008 and has received rave reviews...

Included in MY DIVA DIET: Compact Version are five solid sections

SECTION ONE – The Introduction
SECTION TWO – The Analysis
SECTION THREE – The Guidelines
SECTION FOUR – The Menu Plan for Fat Loss
SECTION FIVE - The Guides -- #5 includes Food Pyramids for both Reduction Maintenance as wells as a "cheat sheet" and four MY DIVA DIET Guides

MY DIVA DIET Food Preparation, Cooking and Meal Planning Guide: 52 Tips
MY DIVA DIET Grocery Shopping Guide Phase One–Diva Reduction
MY DIVA DIET Restaurant Eating Guide: 52 Tips
MY DIVA DIET Society Guide

About the Author
Christine Lakatos, creator of the MY DIVA DIET fat‑loss system and workbook, has been involved in the health and ﬁtness industry since 1980, and has been a personal ﬁtness consultant and trainer since 1989. ACE certiﬁed since 1995, she has studied scientiﬁc back training, program design, Swiss ball training, rehabilitation training, scientiﬁc core conditioning, strength training for women, maternal and infant nutrition, childhood and adolescent nutrition, and weight management for teens, plus much more.

Christine has won titles in many competitions: 1993 Ms. Fitness San Diego, 1990 Ms. Fitness USA—Top 10 ﬁnalist, 1990 Steel Rose Championship ﬁnalist, and 1989 Ms. San Luis Obispo. She has also made promotional appearances for the health & ﬁtness industry for: Thane Fitness Co., Power Gym, KESQ TV 3 Midday Show, Muscle Mag Video, Joe Weider’s Muscle & Fitness camp (counselor), Parillo Performance, Strong & Shapely, and Ironman magazine. She was also an American Gladiators (1990) contestant.

Now in her forties and the proud mother of two daughters, Christine strives to make sure women and young girls understand that there is no quick‑
ﬁx to fat loss, improving health, and increasing
longevity, and that dieting to lose weight is not
about deprivation. She teaches that the key to fat loss
and vibrant health is accomplished with accurate
knowledge and coupled with accountability,
courage, discipline and motivation.

Get or stay in shape for the Holidays with MY DIVA DIET
Happy Holidays!

NEWLY RELEASED: MY DIVA DIET: Compact Version

2009-11-11T14:59:00.000-08:00

“When a diet book delivers it’s worth its weight in gold”. Tailored just for women of all ages (teenagers to women over sixty), MY DIVA DIET promises fat loss and better health by providing a power-packed diet book, presented in a unique fashion using “Fitness Superheroes” and “diet villains”.

Over 12 years in the making, MY DIVA DIET implements well-researched nutritional principles found in many respected, leading diet programs; ones that do not offer quick-fix solutions that are found in so-called "fad" diets. By establishing the “Five Factors Affecting Body Fat and Health,” MY DIVA DIET addresses the root causes of why women gain excess body fat and ruin their health. Rather than another quick-fix solution, MY DIVA DIET is a safe and effective method for achieving permanent weight loss.

MY DIVA DIET brought you one of the most comprehensive diet books on the market today by incorporating a user-friendly interactive WORKBOOK format to ensure women achieve and maintain their goals for a leaner, healthier, and more functional and vibrant body–for life. MY DIVA DIET is back with the “Compact Version”, where we have taken all of the core value and nutritional information (with a few minor updates) from the WORKBOOK and condensed it so that you can have the meal plans, recipes, guidelines, and special guides at your fingertips and be on your way to attaining the results you are seeking––RIGHT NOW!

Sound nutrition made practical!

Now on CreateSpace and soon to be on AMAZON.COM
ONLY $9.99

MY DIVA DIET: A Woman's Last Diet Book WORKBOOK still on AMAZON.COM

Calories: Friends or Foes?

2009-11-04T07:27:00.000-08:00

Ten things you should know about calories, and why men can eat more than women and get away with it.
Opinion in Sci/Tech — by Christine Lakatos — on Nov 02, 2009

Like the word diet, the word calorie gets a bad rap, especially when it comes to losing weight. Let’s take a little journey so we can better understand what calories are and how they work in the human body.

1. What is a calorie?
A calorie is a unit of food energy. In nutrition terms, the word calorie is used instead of the more precise scientific term "kilocalorie" which represents the amount of energy required to raise the temperature of a liter of water one degree centigrade at sea level.

2. What do calories do?
Human beings (and animals) need energy to survive and they require energy from food. Our food has three main components: protein, carbohydrates, and fats. They are digested in the intestine, then broken down into their basic units: proteins into amino acids, carbohydrates into sugars, and fats into fatty acids. The body uses these basic units to build substances it needs for growth, maintenance, and activity.

3. What is BMR?
BMR stands for Basal Metabolic Rate. BMR is basically the amount of energy your body needs to maintain normal body function. This includes the function of vital organs like the heart, lungs, brain and nervous system, liver, kidneys, sex organs, muscles, and skin, and accounts for about 60-70% of calories burned in a day. The amount of energy required by these processes must be met before any of those calories can be used for food digestion and physical activity.

4. What can affect one’s BMR?
One’s BMR can be influenced by a combination of genetic and environmental factors: genetics, age, gender, weight, body surface area, body fat percentage, body temperature and health, external temperature, glands, diet, and exercise. Here a few explanations.

Genetics:
Some people are born with faster BMR, some with slower.

Age:
BMR reduces with age. Because of the increase in cellular activity (cells undergoing division), BMR is highest during the growth spurts that take place during childhood, adolescence, and pregnancy. BMR peaks at age twenty for males and females, then decreases by about 2% per decade throughout life. This decline during adulthood may result partly from a decrease in physical activity and the subsequent loss of muscle tissue.

Gender:
Due to a greater percentage of muscle mass (lean tissue) and a lower body fat percentage, men generally have a higher BMR than women.

Body fat percentage:
The lower the body fat percentage, the higher the BMR. Since the male body has a lower body fat percentage–they generally have a 10-15% higher BMR than women.

BMR and Muscle Mass:
Muscle tissue is metabolically, highly active even at rest, whereas fat tissue is not. Thus, lean body mass (LBM) greatly influences a body’s energy requirements and, in conjunction, its nutrient needs. An increase in muscle mass, for both males and females, will elevate BMR.

Starvation and Restrictive Dieting:
Metabolic rate can drop to as low as 20-30% during a period of starvation and restrictive low-calorie dieting. This drop is due to the body’s effort to conserve energy (and its eventual loss of lean tissue) by slowing its BMR. This slowing process is a natural protective mechanism that conserves fat stores when a food shortage occurs. Because of this, consumption of fewer calories than required to sustain BMR will be counterproductive, and can actually cause body fat levels to increase.

5. What impact does exercise have on BMR?
While we can’t change our genetics, age, gender, height or (in most cases) our environment, we can change our body composition. We can decrease our body fat and increase our lean body mass (LBM), which will mean a higher metabolic rate. Changing our body composition is done through proper diet and exercise — two things that will directly impact BMR.

Exercise can increase BMR and, depending on intensity and duration, the metabolic rate may remain elevated for several hours afterward. During sustained, large-muscle exercises like running and swimming, people can generate metabolic rates that are ten times higher than their resting values. Exercise will also increase your muscle mass, which will then increase your BMR.

This is why many top athletes can consume high amounts of calories and still maintain low body fat. The value of exercise cannot be overlooked — it is critical for both short and long-term weight loss; it prevents obesity, poor posture, muscle and bone loss, pre-mature aging, depression, and many other health issues, and it facilitates ultimate fitness levels; physically, mentally, and emotionally.

6. Calculating daily calories. Gender: why men can eat more than women and what women can do about it.
Whether you are interested in health, fitness or weight loss, calories should always be calculated according to your personal BMR, activity level and other variables. While gender is an influential factor for women, it is not necessarily the culprit when it comes to a lower BMR. Instead, a woman’s lower BMR is due to a smaller proportion of muscle mass to fat. That said, females should consume fewer calories than men (childhood, adolescence, pregnancy and athletes excluded). Girls, don’t despair; if you exercise you can eat more. Even though exercise in general increases BMR, strength training is the master to key to the development and protection of lean body mass, which as stated earlier, increases BMR, thus guaranteeing weight loss. However, there is a limit to how much muscle mass females can or want to have on our physique, so we as women have to deal with our limitations when it comes to calorie consumption.

Still, both male's and female’s food consumption should always match their BMR and activity level. If the goal is weight loss or maintenance, neither gender should eat more calories than needed. On the other hand, if we swing in the other direction and don’t eat enough (anything under 1000 calories per day), our predicament is just as grim.

7. Not all calories are created equal.
We get our calories from three main sources, each with a different function and energy potential. In a healthy diet even for weight loss or maintenance, balance of all three nutrients is crucial.

Protein is the "cellular building block" and is a main component of bones, muscles, organs, glands, cartilage, skin, and blood. It also aids in the development, maintenance, and repair of all body tissue and the formation of hormones, enzymes, and other body chemicals. Protein is important for growth and development during childhood, adolescence, and pregnancy.

Carbohydrates are our chief "energy source", providing energy for all bodily functions and muscular exertion. They are also the only source of energy for the brain, nervous system, and red blood cells. Carbohydrates help regulate protein and fat metabolism and are required to break down fats in the liver. They help regulate blood glucose levels, assist in digestion and assimilation of other nutrients, and they provide nutrients for bacteria in the intestinal tract that aid digestion.

Fats supply "necessary nutrients" like essential fatty acids from mono- and polyunsaturated fats. They aid in growth, maintenance of healthy skin, vitamin absorption, and regulation of bodily functions. Although fats are not the chief energy source like carbohydrates, they do provide energy and are considered the most concentrated fuel source. Fats aid in heart and brain health, prevention of certain cancers, and help reduce other ailments like depression, inflammation, and blood pressure.

8. Each nutrient has a particular energy potential.
The caloric energy of a particular food depends on how much protein, carbohydrate, and fat it contains. Most foods contain mixtures of these three nutrients and are classified by which is most predominant. A food rich in protein, like beef, actually contains a lot of fat, while a carbohydrate-rich food like grain contains small traces of both fat and protein.

Caloric yield by nutrient type:
• one gram of protein: four calories
• one gram of carbohydrates: four calories
• one gram of fat: nine calories
Even though alcohol is not a nutrient it does contain calories: one gram of alcohol equals seven calories.

9. Weight control is a question of energy balance:
Energy in = Energy expended = WEIGHT STABLE
Energy in > Energy expended = WEIGHT GAIN
Energy in < Energy expended = WEIGHT LOSS

Although calories are necessary to sustain life and each nutrient has a particular function for health and well being, an excess of any of these will be converted by the liver and stored as fat. Even good calories, when consumed in large amounts, can end up doing harm.

Like many well-designed machines, the body stores energy for future use. Its primary means of storage is fat, or adipose tissue, which lies beneath the skin and surrounds the organs. You can think of fat and its caloric potential as a gas tank for the body. But, unlike a gas tank, the body’s capacity to accumulate an energy reserve is almost limitless. Calories consumed in excess of the body’s needs are stored as fat (in your fat cells — around your internal organs and visible places like your hips, butt, thighs, etc.).

10. Good news!
It sounds simple, but in reality it is somewhat complex. Calculating the correct amount of calories (energy) to consume each day for both men and women, then trying to figure out the proper nutrient ratio can be like trying to do your first science project when you were ten. Considering the facts and the critical role calories play in life, wellness, activity, health, fitness as well as weight loss, at the end of the day or in the context of this subject matter, the beginning of the day, we can conclude that calories are our friends, providing we are consuming pure and wholesome foods.

First on Blogcritics--Sci/Tech
Calories Friends or Foes?
All this and more in MY DIVA DIET: A Woman's Last Diet Book

"Diet Villain" ALERT: SHOOGA (sugar)

2009-11-01T06:18:00.000-08:00

SHOOGA: Using too much sugar, and too many sugar derivatives, and sugar substitutes

Over consumption of sugar is a rapidly growing problem in America today. The Center for Science in the Public Interest notes that we eat 20% more sugar now than in 1986. The average American eats twenty teaspoons of added sugar a day, aside from natural forms of sugar like lactose in milk and fructose in fruit. With so much sugar being consumed, it’s no wonder we face growing problems with obesity, diabetes, and other health issues.

Sugar:

Sugar primarily comes from sugar cane and sugar beets and goes through a refining process. Table sugar (granulated white sugar), which is stripped of all vitamins, minerals, fiber, amino acids and trace elements during the refining process, is pure sucrose. Sugar can affect health in a myriad of ways–suppress the immune system, cause free radical formation in the bloodstream, produce a significant rise in triglycerides and increase in total cholesterol, cause hypoglycemia, kidney damage, produce an acidic stomach, overstress the pancreas, increase risk of Crohn’s disease and ulcerative colitis, increase the amount of fat in the liver, cause hormonal imbalance, increase in the body’s fluid retention, lead to many mineral deficiencies, speed up aging, cause headaches, including migraines, promotes tooth decay and periodontal disease. Sugar also contributes to hyperactivity, anxiety and depression, diabetes, osteoporosis, weight gain and obesity. And this is the abbreviated list.

Dietary sugar is primarily comprised of refined sugar cane or sugar beet. Table sugar (granulated white sugar) is pure sucrose and is stripped of all vitamins, minerals, fiber, amino acids, and trace elements during the refinement process.

* Notes

One level teaspoon of table sugar contains 15 empty calories, which means that these calories have little, if any, nutritional value.
Beyond the sugar we add to our coffee or tea, we consume sugar in a myriad of packaged foods where its content is disguised by other names, like “high fructose corn syrup”, which can cause fat gain and health problems.
Read the ingredients panel on just some of the hundreds of cereals currently on the market today. See my blog "Food Facts: Cereal"
Just because you don’t use table sugar or eat high-sugar cereals doesn’t mean you are avoiding sugar in your diet. Just read the labels on other packaged, man-made food products.
Be aware of other sources of sugar, like molasses, syrup, jams, etc.

* Total Daily Sugar Intake Rules

Avoid eating or adding table sugar to your food.
Since there is plenty of sugar occurring naturally in some foods (e.g. dairy products, fruits, vegetables), try to keep your extra sugar intake to no more than 50 grams per day.
Be very selective in your extra sugar sources.
If you need sweet, use honey (1 Tbsp. = 17 g) or agave nectar (1 Tbsp. = 8.2 g).
Begin to read labels on packaged foods—you will be truly amazed at how many products contain sugar and/or sugar derivatives--IT IS EVERYWHERE
Train your taste buds to start enjoying the natural tastes of whole food and liquids, and you will reap the rewards of a leaner body, better health, and a more vibrant look. And, you will avoid many potential health issues.

FYI
Fructose and High Fructose Corn Syrup:
Fructose is one of three simple blood sugars that are primarily found in honey, fruits, and some vegetables. While fructose is a very important source of energy for many body processes, over-consumption can overwhelm the body’s ability to process it, causing the excess to be converted to fats in the bloodstream (triglycerides). The presence of excess triglycerides has been linked to an increased risk of heart disease, appetite de-regulation (feelings of dissatisfaction or hunger which may lead to weight gain), and potential insulin resistance (which leads to the onset of type II diabetes).

If you are serious about losing weight and gaining (re-gaining) your health, sugar is one "diet villain" you need to be aware of and conquer! It is is MOST man-made, packaged, and processed foods. So save the sugar for those rare times you want to "cheat on your diet"!

===============
Sugar substitutes (artificial sweeteners)
Artificial sweeteners are chemicals or natural compounds that offer the sweetness of sugar without as many calories. Because the substitutes are much sweeter than sugar, it takes a much smaller quantity to create the same sweetness. Products made with artificial sweeteners have a much lower calorie count than do those made with sugar. Artificial sweeteners are often used as part of a weight-loss plan or as a means to control weight gain.

For more information on artificial sweeteners check out the MayoClinic.com.

Commonly Used

#1. Aspartame:
Aspartame is an artificial sweetener (the white powder in the little blue packets) commonly used in “diet foods” like soft drinks, drink mixes, gelatin desserts, low calorie frozen desserts, etc. Aspartame (Equal, NutraSweet), is a chemical combination of two amino acids and methanol, and has recently been linked to cancer and neurological problems.

#2. Saccharin:
Saccharin is an artificial sweetener found in “diet” products, soft drinks, sugar packets, and fountain drinks at restaurants. In animal studies saccharin has caused cancer of the bladder, uterus, ovaries, skin, blood vessels and other organs. In 1977 the FDA wanted to ban saccharin because of these animal studies, but congress intervened and permitted its use as long as there was a warning label. In 2000 saccharin was removed from the list of cancer causing chemicals and Congress passed a law removing the warning label. As a result, use of saccharin in soft drinks and other foods will likely increase, and so will the incidence of cancer.

#3. Splenda:

Splenda is the trade name for sucralose, a synthetic compound stumbled upon in 1976 by scientists in Britain seeking a new pesticide formulation. It is true that the Splenda molecule is comprised of sucrose (sugar) — except that three of the hydroxyl groups in the molecule have been replaced by three chlorine atoms.

According to Women to Women: A great website full of information on this topic

"Evidence that there are side effects of Splenda is accumulating little by little. Sucralose has been implicated as a possible migraine trigger, for example. Self-reported adverse reactions to Splenda or sucralose collected by the Sucralose Toxicity Information Center include skin rashes/flushing, panic-like agitation, dizziness and numbness, diarrhea, swelling, muscle aches, headaches, intestinal cramping, bladder issues, and stomach pain. These show up at one end of the spectrum — in the people who have an allergy or sensitivity to the sucralose molecule. But no one can say to what degree consuming Splenda affects the rest of us, and there are no long-term studies in humans with large numbers of subjects to say one way or the other if it’s safe for everyone."

#4. Stevia:
Stevia (STEE-vee-uh) is a South American shrub whose leaves have been used for centuries by native peoples in Paraguay and Brazil to sweeten their yerba mate and other stimulant beverages.

Stevioside, the main ingredient in stevia (the two terms are often used interchangeably), is virtually calorie-free and hundreds of times sweeter than table sugar. “So it appeals to many people as a natural alternative to artificial sweeteners,” says Mark Blumenthal of the pro-herb American Botanical Council in Austin, Texas.

Cancer. In the laboratory, steviol can be converted into a mutagenic compound, which may promote cancer by causing mutations in the cells’ genetic material (DNA). “We don’t know if the conversion of stevioside to steviol to a mutagen happens in humans,” says Huxtable. “It’s probably a minor issue, but it clearly needs to be resolved.” Read more from Nutrition Action

Artificial sweeteners are chemicals that offer the sweet flavor of sugar without the calories. There is much debate on their safety and MY DIVA DIET does not recommend them.

* Notes
The long-term harmful effects of some artificial sweeteners are documented. However, as new ones come on the market, their effects will remain unknown until the harm is already done.

According to some researchers, nutritionists, and diabetes experts, artificial sweeteners may have carcinogenic properties and be linked to increased risk of tumors, seizure disorders, chronic headaches, and hyperactivity in children.

* Sugar Substitutes Rule

To become genuinely healthy and fit you should avoid unnecessary sugar and artificial sweeteners while developing a taste for foods and liquids in their natural forms.

DON'T LEAVE YOUR HEALTH TO CHANCE -- skip the artificial sweeteners and use fruit, honey, or agave nectar instead!

Sugar is part of Factor #3: Quality and Purity of Calories of the Five Factors Affecting Body Fat & Health.

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!

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

2009-10-29T07:33:00.000-07:00

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:

Water is critical to good health.
Water is necessary for nearly every bodily function, including circulation, digestion, absorption, excretion, and nutrient distribution to all cells.
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.
Lack of water can affect our weight-loss efforts.
Most of us retain water because we do not drink enough water.
We mistake thirst for hunger, so we eat instead of drinking water.
Dehydration not only has health consequences but also affects our mood and can make us lethargic, making it impossible to exercise and eat correctly.
Thirst cannot always be relied on as the best indicator of water requirements. If you're thirsty, you're probably already dehydrated.

Rules

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.
Drink an average of eight to ten cups of water each day (depending on your body weight).
You may need more water if you are exercising, drinking coffee or other caffeinated drinks, taking medications, and/or consuming alcohol.
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!

Food Facts: Cereal

2009-10-27T07:13:00.000-07:00

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 Hel p 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.

www.MyDivaDiet.com

Dieting Without Sauces: A Great Way to Lose Weight!

2009-10-24T08:12:00.000-07:00

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!

Supplement Intake: Yes or No?

2009-10-20T07:35:00.000-07:00

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!