"World of Diets" Interviews Me!

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!

Dieting on Miracles: Quick-Fix Diet Solutions

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

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
  

1. MY DIVA DIET Food Preparation, Cooking and Meal Planning Guide: 52 Tips
2. MY DIVA DIET Grocery Shopping Guide Phase One–Diva Reduction
3. MY DIVA DIET Restaurant Eating Guide: 52 Tips
4. 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!

Dieting Without Sauces: A Great Way to Lose Weight!

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

* Note

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

* Sauces, Salad Dressing, Dips, and Condiment Rules

• Try to eat your foods plain—it’s much better for you.
  
• If you are going to use sauces, salad dressing, dips, and condiments, use them in moderation, and choose ones that have some nutritional value.
  
• Choose items that have minimal calories and ingredients.
• Be extremely selective.
  
• Watch out for sauces and dips made at restaurants and those you buy at the grocery store. Most are packed full of fat, flour, sugar, sodium, preservatives, and other harmful ingredients.
• You can find better-quality products at some health food stores—read labels.
  

If you need the sauces, salad dressing, dips, and condiment, here are some much better choices (list above), however, if you want to lose weight and gain health––LESS IS BETTER!

Supplement Intake: Yes or No?

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


* Notes

• In this age of quick fixes, many women try to become healthier or lose fat through prescription medications, diet pills, and supplements like so-called “fat burners”, but there is no magic pill to ensure good health, weight loss, or a long life.
• Supplements can be taken to make up for a genuine or possible deficiency in your diet, but they should never replace healthy eating nor are they an answer in and of themselves.
• Relying on supplements can be harmful—you can overdose on some vitamins, minerals, and fat burners if you’re not careful.

* Supplement Intake Rules

• We at MY DIIVA DIET do not encourage excessive pill-taking, but we do realize that it can be difficult for you to get the exact amount of nutrients you need each day in your diet, especially as you attempt to reduce fat.
• If you are not sure you are getting enough vitamins and minerals from your food, we do recommend that you take a good multivitamin and some additional supplements.
• If you are under stress, you might consider taking extra vitamin C and B complex since these are water-soluble.
• Calcium helps maintain bone density and/or offset any bone loss you may experience, especially as you grow older and/or are lacking in exercise.
• As you age you may need to supplement with other vitamins and minerals.
• Acidophilus (found in yogurt and cultured milk) is recommended to help balance bacteria in the intestinal tract and counter the potentially damaging effects of antibiotics or other medications.
• Make sure you take your vitamins and minerals with meals rather than on an empty stomach.

* Special supplemental intake circumstances

• Other than daily vitamins and minerals, some natural supplements (when they are warranted) have their purpose: but only after you have carefully evaluated your reason for taking them and the product you about use—consult you doctor and nutritionist and use cautiously. For example: supplements that help with immune function (e.g. Alpha-lipoic acid), joint function (e.g. Glucosamine), nutrient deficiencies (e.g. fish oil and flax seed oil), chemical deficiency (e.g. 5-HTP-amino acid), brain health (e.g. Gingkoba) as well as disease fighting, muscle building, energy producing, and fat loss supplements (like amino acid, enzyme, antioxidant, vitamin, mineral, and herb supplements) – and this is the abbreviated list!

* Special Notes on Natural vs. Synthetic Supplements

• There is much debate over whether natural vitamins are better than synthetic.
• Natural is always best if you can find the right product and afford it, but it’s even better if you eat wholesome foods in their natural states. Then you will get all the vitamins, minerals, antioxidants, amino acids, and enzymes straight from the safest and most pure source possible.
• Designers, manufacturers, and distributors of supplement brands tend to market their products with exaggerated and sometimes false claims, especially when supplements are labeled as miracle pills. Be cautious, even if they are labeled “natural.”

So before you start poppin those pills (vitamins) make sure your diet is corrected first!

Diet Book Review: Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever

Back in April of 2009 I reviewed the Nutrition Twins diet book and am in the process of reading and reviewing their brand new diet book, The Secret to Skinny: How Salt Makes You Fat, and the 4-Week Plan to Drop a Size and Get Healthier with Simple Low-Sodium Swaps.

In case you missed it, here is my review for Blogcritics: Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever
A genuine diet book that will "fire up" more than just your metabolism.
Review in Books — by Christine Lakatos — on Apr 06, 2009

If you want to lose weight, sifting through the thousands of diet books on the market today is quite a task. I've seen diet books come and go, some offering healthy and long-term solutions to weight loss while most are just "fad diets" that leave dieters unhealthy, less energetic, fatter than before they started their "diet", frustrated, and desperate — only to seek out another quick-fix diet again, resulting in chronic dieting with no real results.

So when you find a diet book that is authentic (one that works and is based on sound nutrition), its significance can't be ignored. Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever, is such a diet book.

Lyssie Lakatos and Tammy Lakatos Shames, registered dieticians, nutritionists, personal trainers, and identical twins (we will get to that later) are the authors. Their main focus in this diet book is one of the most important aspects of losing weight — metabolism (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, muscle, 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. As the authors put it, "metabolism is the way your body uses calories from the food you eat. The speed at which it does so is called your metabolic rate." Why focus on metabolism for weight loss? Because the higher the metabolic rate the leaner you will get!

The authors provide and prove nine principles that will speed up your metabolism: 1) never skip meals, 2) eat at the right times, 3) choose a diet rich in the best carbs, 4) appropriately time intake of lean proteins, 5) drink appropriate amounts of certain beverages at specific times, 6) eat a diet low in bad fat, 7) get enough sleep every night, 8) find surprising ways to stay active, 9) incorporate muscle strengthening in your exercise routine.

As two authors with such an extensive background coupled with their experience in the health and fitness industry, and two women that are very healthy and fit, we can agree that they are knowledgeable enough and qualified to write a diet book. It's one thing to have "head knowledge" but having "experiential knowledge" allows ones expertise to take on a deeper meaning and increase its value. These young women (known as The Nutrition Twins ) did something I've never seen in any other diet book — "twin trials". They set out to verify their principles through experience — thus the word "proven" is very relevant to the subtitle of their diet book.

There's an old saying from the 1600s, "the proof is in the pudding" (actual line "the proof of the pudding is in the eating"), and metaphorically, means "seeing is believing", "don't believe things without proof", or "the true value or quality of something can only be judged when it's put to use or tried and tested". In this case the proof is in the twins! The Nutrition Twins' theories about weight loss (the nine principles) are rooted in their nutrition expertise and intensified by their desire and tenacity to actually test them — on themselves! They took each principle and did an experiment, lasting anywhere between three weeks and three months, and used the appropriate approach, methods, and instruments to track their starting point and final results. With a toss of a coin, one ended up being the "guinea pig" while the other remained active and on their normal healthy diet (eating and drinking), sleeping, and exercise practices.

The Nutrition Twins' bravery must be admired because how many fitness experts, especially those that enjoy the fruits of their own labor, would test a theory using themselves as "guinea pigs" knowing that the affects would be a slower metabolism (although temporarily), and would alter their body, energy and health in a bad way. It may have been a worthwhile endeavor because their technique enabled them to confirm how some commonly used diet plans, diet habits (food and liquid), activity level, exercise, and sleep impact results when trying to lose weight (enhance or hinder). It also produced a very educational, useful, and motivating diet book. I'm sure at this point The Nutrition Twins probably have a better appreciation of what dieters go through when they choose a poor diet plan, incorporate a few bad dieting habits, ignore exercise, don't consume enough water, and/or are sleep deprived!

As a fitness expert it was fun to analyze their experiments and I was quite entertained by some of The Nutrition Twins' reactions toward "gaining weight". Their "twin trials" confirmed their nine principles and the "loser of the coin toss" ended up with a slower metabolism. In summary these nine trials (separate or combined) resulted in higher body fat, extra body weight, bloating, tighter clothes; showed a significant decrease in health, energy, muscle tone and definition, and lean body mass; demonstrated a loss of strength and endurance; and displayed a negative impact on temperament, moods and overall self-confidence!

Within each "twin trial", The Nutrition Twins include expert information while offering practical solutions to help the reader make better choices in that particular area. The authors also incorporate helpful segments like myth busters, tips, client stories (testimonials), sample daily menus, and more. The only thing I would change about this diet book is their way of listing their recommended daily nutrient amounts (protein, carbohydrates, and fats) from servings to actual grams — but that is just "me" — I like my food in grams!

Although we're not related (but do have a lot in common, including our last name), I give Lyssie and Tammy Lakatos five stars for Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. It's comprehensive enough to get the results you want yet it is presented into a simple but powerful list that you can put on your frig, in your Blackberry, or on a Post It note!

I'm sure you will "fire up" your metabolism, as well as your fitness, health, energy, knowledge, drive, and confidence and you'll end up looking and feeling your best with this genuine diet book.

Stay tuned for my review of their brand new book––The Secret to Skinny: How Salt Makes You Fat, and the 4-Week Plan to Drop a Size and Get Healthier with Simple Low-Sodium Swaps.

Great last name by the way
Christine Lakatos: www.MyDivaDiet.com
Check out their review of MY DIVA DIET: A Woman's Last Diet Book

Where's the Fiber?

Fiber: The Abandoned Substance
“Where’s the water and fiber? The American diet lacks water and fibrous foods, so we become dehydrated and constipated–two unhealthy conditions that can leave you miserable.”

The American diet is full of processed and man-made food products. These foods rarely, if ever, contain fiber. To make matters worse, it’s relatively rare to see fresh and natural legumes, nuts, seeds, whole grains, vegetables, and fruits on an American table. With this kind of diet there will be consequences!

What is constipation?
Constipation commonly means infrequent bowel movements, difficulty during defecation, and incomplete bowel evacuation. What are the causes of constipation?

• Lack of daily fiber in the diet
• Dehydration
• Lack of physical activity
• Too much milk and other dairy products, like cheese
• Medications
• Irritable bowel syndrome
• Life changes or routine fluctuations such as pregnancy, aging, and travel
• Abuse of laxatives
• Ignoring the urge to have a bowel movement
• Specific diseases
• Problems with the colon and rectum
• Problems with intestinal function

Fiber
Fiber is necessary for proper digestion and elimination. The key health benefit of fiber is its regulation of intestinal track function, and a high-fiber diet may prevent common intestinal ailments like constipation, hemorrhoids, and diverticulosis. Fiber has also been linked to the prevention of colon and breast cancer. In addition, fiber can help lower blood sugar and manage diabetes and obesity. Because fiber makes you feel full, it will help you eat less, thus lose weight!

Types of Fiber:
Soluble and insoluble fiber are not actually digested as they travel through the digestive system. This means that instead of being absorbed into the bloodstream for use as energy, fiber excretes from the body. Soluble fiber is broken down in digestion and creates a jelly-like mass around digested food. This helps bowel regularity and lowers cholesterol. Insoluble fiber is not broken down during digestion and therefore works as an “intestinal scrubber”, helping prevent constipation. Recommended fiber consumption is 25 to 35 grams per day. Sources of fiber include legumes, nuts, seeds, grain, fruits, and vegetables.

Protect your colon–it is the place from which many diseases start. Increase your intake of fibrous foods and water! You will be happier, healthier, and leaner.

Top Fibrous Foods
Fruits & Vegetables are great one of the best sources of fiber! Make sure they are fresh and your vegetables are not overcooked. Occasional dried fruit is good too!

Legumes

1. Cowpeas: ½ cup = 8.3 grams of fiber
2. Chick peas: ½ cup = 7 grams of fiber
3. Kidney beans: ½ cup = 6.9 grams of fiber
4. Lima beans: ½ cup = 6.8 grams of fiber
5. Navy beans: ½ cup = 4.9 grams of fiber

Grains

1. Triticale: ½ cup raw = 8.7 grams of fiber
2. Bran (corn): 2 Tbsp. raw = 7.9 grams of fiber
3. Amaranth seeds: ¼ cup raw = 7.5 grams of fiber
4. Rye: ¼ cup raw = 6.2 grams of fiber
5. Barley: ½ cup cooked = 4.4 grams of fiber

Hot Cereal

1. Raiston: ¾ cup cooked = 6 grams of fiber
2. Wheatena: ¾ cup cooked = 4 grams of fiber
3. Quaker oatmeal: ½ cup dry = 4 grams of fiber
4. Quinoa Inca Red: ¼ cup dry = 4 grams of fiber
5. Lundberg Cream of Rice: ¼ cup dry = 3 grams of fiber

Nuts & Seeds

1. Pine nuts (dried): 1 oz. = 4.1 grams of fiber
2. Pumpkin seeds (dried): 1 oz. hulled = 3.9 grams of fiber
3. Chestnuts (roasted): 1 oz. = 3.7 grams of fiber
4. Pistachios (dried): 1 oz. = 3.1 grams of fiber
5. Coconut (raw): 1 oz. grated = 2.5 grams of fiber

Do yourself a favor, when you are about to prepare or eat a meal, ask this question "where's the fiber"? Fiber should be in every meal and you won't find it in foods that are considered protein like fish, chicken, turkey, beef, eggs, milk, cheese, etc. (the exception would be a fruit-fortified yogurt), and you won't find much, if any in man-made and processed foods!

Eat (and green drink) 25 to 35 grams of fiber each day and you will be healthier and LOSE WEIGHT and drink water all day every day! Check out "diet villain" ALERT: POPS -- dehydration and how water is so critical to health and weight loss!

Lose Weight by Eating Frequent Small Meals

Factor #2 of MY DIVA DIET: The quantity and distribution of calories are calculated.

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

This blog will focus on number of meals -- Eating frequent small meals throughout the day is a great way to lose weight!
Number of meals per day (including snacks)
There is another way we miss the mark. We think we are doing ourselves a favor by not eating all day, but by dinnertime we are starving and we overeat, grabbing whatever is at hand—and most of the time that “convenient” food is not healthy or fit.

* Notes

• When we are trying to become or stay healthy & fit, we want our calories to be used rather than stored as fat. More calories are stored as fat when we eat too much at one sitting.
• Glycogen storage—complex carbohydrates stored in the liver and muscles for later energy use—is okay, as long as we don’t store too much.
• We also need to watch our blood glucose levels.
• When we eat small, healthy, and fit meals every three or four hours, we can keep our blood glucose level stable, thus avoiding highs and lows in blood sugar.
• A stable blood glucose level will also help us burn fat more efficiently throughout the day.
• Eating frequent small meals is a much better safeguard for controlling blood glucose levels than relying solely on the glycemic index—a way of ranking carbohydrates according to their effect on blood glucose levels.

* Number of Meals Per Day Rules

• Take your 1,200 to 1,600 (or more) calories and break them down into four to five meals evenly spaced throughout the day, including snacks. For example, a 1,200-calorie day would mean 300 calories per meal.

Paw Daily Meal Plan Quick Guide

• Try to eat quality protein in 2 or 3 of your daily meals.
• Eat quality carbs in all 4 meals (just watch the type and amount).
• The fat will fall into place. (Fat is found in many protein-rich foods, and traces are found in grains, fruits, and vegetables.)
• Keep added fat to a minimum.
• Don’t forget your fiber.

* FYI's

• Here are a few tips to help you eat frequent small meals evenly spaced throughout the day for beneficial fat loss, health, and overall well-being:
• Plan ahead—cook more in the evening so you will have food for your breakfast and lunch the next day.
• Keep freshly cut vegetables available for snacks, to include in your lunch, for tortilla wrap and sandwich meals, and for omelets, soups, salads, etc.
• Pack your own lunch (and some snacks) for the day—it’s a great way to control your food choices.

The Five Factors
Factor #1: Liquid Consumption
Factor #2: Quantity and Distribution of Calories
Factor #3: Quality and Purity of Calories
Factor #4: Restrictive and Unbalanced Dieting
Factor #5: Exercise

To learn more about the 5 Factors Affecting Body Fat and Health -- check out my blog "Failure is Not an Option: Get Fit Forever with MY DIVA DIET's Formula for Success"

The Carb Defense

Ever since the “no-carb” craze, carbohydrates have gotten a bad rap—particularly grains. Many of us know the health benefits of consuming fruits and vegetables but are unaware of the benefits derived from grains.

• Fruits and vegetables not only provide many vitamins, minerals, and fiber, but their attractive rainbow colors indicate natural plant pigments that contain specific important nutrients and help prevent certain types of cancers and other diseases.
• Whole grains give us the sustained energy we need each day and also provide:
• Fiber, which helps reduce blood cholesterol, may lower the risk of heart disease, reduces constipation and diverticulosis, and helps you feel full (so you eat fewer calories).
• Folic acid and other B vitamins, which play a key role in metabolism, help the body release energy from protein, fat, and carbohydrates; and are essential for a healthy nervous system.
• Several minerals that are directly related to the proper function of our bodies and immune system.
• Antioxidants and phytoestrogens, which are helpful in preventing some forms of cancer, fighting off menopausal symptoms, and decreasing the risk of some chronic diseases.
• Whole grains like wheat and barley have young sprouts known as cereal grasses that contain antioxidant enzymes, trace minerals, chlorophyll, and high-quality vegetable proteins that create a powerful tool for good health—e.g. wheat grass.
• Since fruits, vegetables, and grains are crucial for health and actually can help with weight loss, think again before you eliminate them from your diet. Case closed!

Quality carbohydrate intake
Carbohydrates are the most desirable fuel source, supplying our bodies with the energy we need for daily living. Eating the proper kind of carbohydrates will keep us from getting fat and developing possible health problems like diabetes and coronary heart disease.

• MY DIVA DIET recommends that high-quality carbohydrates account for approximately 45% of your daily calories in the Diva Reduction Phase and 45% to 65% in the Diva Maintenance Phase. Depending on your age, lifestyle and activity level (or if you have a certain medical condition that warrants lower carbs).

* Notes

• There are two categories of carbohydrates: complex and simple.
• Good carbohydrates are the complex ones, like fruit and vegetables, whole grains and grain foods, and legumes.
• Potatoes and yams are excellent choices for healthy complex carbohydrates.
• Poor-quality carbohydrates are the simple ones, like sugar, processed foods, soft drinks, snacks like cookies and chips, and alcohol.
• Most simple carbohydrates are highly refined, contain huge amounts of calories, contribute no nutritional value or fiber, and leave you feeling hungry.

* Quality Carbohydrate Intake Rule

• Unlike other diet programs, MY DIVA DIET doesn’t want you to avoid carbohydrates. We just want you to clean them up and control the amount you consume.
• 200 grams or less of carbohydrates seem to be the best amount to consume each day for most women to lose fat, stay healthy, and be able to function.
• In the Diva Reduction Phase (based on 1,300 calories per day) MY DIVA DIET recommends about 130 to 150 grams. Under 100 grams per day is just not safe—you will not get leaner quicker, nor will you maintain your results.
• In the Diva Maintenance Phase, you can go higher in carbohydrates (how high depends on many variables).
• If you are exercising, have a high metabolism, or for other reasons listed in our Daily caloric intake, a higher carbohydrate intake is warranted.
• Avoid simple carbohydrates like table sugar, junk food, cookies, donuts, etc., as these are not only unhealthy but add unwanted fat pounds to your body.
• The only high-sugar carbohydrates that may be okay in moderation are honey, agave nectar, natural fruit spreads, applesauce, and some dried fruits with no additives.
• Choose your carbohydrates from natural, fresh, organic fruits and vegetables, whole grains, and legumes.
• Choose a variety of fruits and vegetables to ensure that you get every benefit nature has to offer. Look for these colors: red, orange, yellow, green, blue/purple, and white.
• Be very selective when choosing grain products and use the following Paw Guide:

Paw Grain Products Guide
Look for:

1. Whether whole grain is used
2. Whether the grain is manipulated
3. Whether the grain is reduced to flour (not always bad)
4. Whether the product is fried or baked (baked is preferable)
5. How the grain is preserved
6. If there are any other additives
7. The more fiber, the better
   

So at the end of the day you should be very selective with your carbs, but enjoy and lose weight the safe, healthy and lasting way!

Fruits and Vegetables: The Master Keys to Superior Health, Weight Loss, and Longevity!

Fruits and Vegetables should be the main part of your diet due to their health-promoting value–nutrients that they contain! They also provide fiber, (one of the only ways other than whole grains, legumes, nuts, and seeds), which is lacking in the American Diet.

Fruits are flavorful, versatile, and full of health-promoting nutrients. We need fruit in our diet every day because they not only provide energy and fiber, but they contain many water-soluble vitamins like: vitamin C and the B vitamins. Fruits (and vegetables) provide more of these critical nutrients than any other type of food. Unlike fat-soluble vitamins (such as vitamins A, D and E), which are bodies can store for future use, water-soluble vitamins are needed every day for our bodies to function optimally! Fruits are rich in health-promoting phytonutrients (plant nutrients), which act as powerful antioxidants!

• Apple
• Apricots
• Avocado
• Banana
• Blackberries
• Blueberries
• Cantaloupe
• Cherries Sweet
• Cranberries
• Grapefruit
• Grapes
• Guava
• Honeydew
• Kiwifruit
• Lemon
• Lime
• Mango
• Nectarine
• Orange
• Olives
• Papaya
• Peach
• Pear
• Pineapple
• Plum
• Pomegranate
• Raspberries
• Strawberries
• Tangerine
• Watermelon

Just like fruit, vegetables should be included every day because they not only provide energy and fiber, but they contain many water-soluble vitamins like: vitamin C and the B vitamins. Fruits (and vegetables) provide more of these critical nutrients than any other type of food. Unlike fat-soluble vitamins (such as vitamins A, D and E), which are bodies can store for future use, water-soluble vitamins are needed every day for our bodies to function optimally!

Vegetables are the most nutrient-rich foods, (provide the most vitamins, minerals, and phytonutrients for the least amount of calories), so they are key if you want to lose weight and keep it off!

Vegetables come in many sizes, shapes and from different parts of the plant.

• leaves: spinach and lettuce
• roots: carrots and beets
• stalks: celery and fennel
• tubers: potatoes and sweet potatoes
• inflorescents: flowering vegetables like broccoli and cauliflower
• bulbs: garlic and onions

• Artichoke
• Asparagus
• Beets
• Broccoli
• Brussels Sprouts
• Cabbage
• Carrot
• Cauliflower
• Cauliflower
• Celery
• Corn on-the-cob
• Cucumber
• Eggplant
• Green Beans
• Jicama
• Butterhead Lettuce
• Iceberg Lettuce
• Loose Leaf Lettuce
• Romaine Lettuce
• Mushrooms
• Onion
• Parsley
• Chili Peppers
• Green/Red Bell Peppers
• Potato
• Canned Pumpkin
• Radishes
• Scallions
• Shallots
• Spinach
• Acorn Squash
• Butternut Squash
• Hubbard Squash
• Spaghetti Squash
• Zucchini
• Sweet Potato
• Tomato
• Yams

TIPS:

1. Try to consume at least 3-5 serving of fruits and vegetables per day.
   
2. When choosing fruits and vegetables, go for colors—red, orange, yellow, green, blue/purple, and even white. Each color is a pigment that signifies the presence of certain antioxidants, vitamins, and minerals.
3. Since some fruits and vegetables are seasonal, choose accordingly–this will help you add variety to your diet.
   
4. Natural, fresh and organic fruits and veggies are best.
5. Choose fresh fruits and veggies over canned and frozen.
6. Don't let any diet (unless you have a specific medical condition like diabetes) tell you that you can't eat carrots, potatoes and bananas!
7. When cooking your veggies, don't over cook them and skip all the sauce and salt.
8. Where appropriate, eat the skin of fruits and veggies, they are full of fiber and other nutrients.
   
9. Watch out for dried fruit, they are okay from time-to-time, however they are much higher in calories for a small amount.
10. If you are lacking in fruits and veggies, try a smoothie or healthy green drink!

www.MyDivaDiet.com

Herbs and Spices the Forgotten Treasure!

Herbs & Spices are often a forgotten treasure and MY DIVA DIET wants you to know more about them.

Wars have been fought and countries discovered because of “treasured” spices. Marco Polo’s accounts of his trip to China in the late 1200s told of the spice trade in unknown lands, and many Europeans went in search of the exotic indulgence. In the fifteenth
through the seventeenth centuries, Spanish, English, Portuguese, and Dutch traders competed in the Far East for dominance in the spice trade, and by the late 1800's. America became involved. America’s first millionaires made their money in spices.

Herbs and spices are a great addition to any diet program.

They enhance flavor, improve the appeal, and increase the nutritional value of any dish. They also replace the need for other ingredients like fat, sugar, sodium, and flour.
These are some benefits of herbs and spices:

• Low in calories and fat
• Provide a variety of vitamins and minerals
• Provide fiber, antioxidants, phytonutrients, antimicrobial properties, and anti-inflammatory potential

The properties found in herbs and spices promote the following:

• Natural defense against infections
• Joint health
• Heart health
• Balanced blood sugar
• Digestive health
• Weight control
• Enhanced memory
• Enhanced detoxification

For example:

• Liver supporters: milk thistle and dandelion
• Blood cleansers: red clove and burdock
• Metabolism boosters: cumin, coriander, dill, mustard seed, and cinnamon

Herbs: These are leaves of low-growing shrubs. Popular herbs include parsley, chives, marjoram, thyme, basil, caraway, dill, oregano, rosemary, savory, sage, and celery leaves.

Spices: These come from the bark (cinnamon), root (ginger, onion, garlic), buds (cloves, saffron), seeds (yellow mustard, poppy, sesame), berries (black pepper), or fruit (allspice, paprika) of tropical plants and trees.

Isn't it time you add this "treasure" to your diet now and you can fell like a MILLION DOLLARS.

It is better to choose your herbs and spices from the fresh produce isle, however, if you get the ground in a bottle make sure it's pure and it doesn't have added ingredients like sodium, sugar, preservatives, and other harmful ingredients.

From time to time, I will be focusing an herb or a spice at MY DIVA DIET "Notes from Super Fit Diva". First one is my favorite--Cinnamon!

Gluten Free: How it Can Help You Lose Weight

Food Sensitivity
Some of you may be aware of food intolerances and food allergies. They are different. We will just call them both “food sensitivities.” Both can cause a variety of physical reactions, like water retention, tendency to gain weight, puffiness, abdominal pain, bloating, gas, diarrhea, constipation, hives, itching, nasal congestion, fatigue, mood swings, headaches, and more.

Gluten-Free Foods
Gluten is a highly complex protein that occurs in four main grains—wheat, rye, barley and oats—as well as in other grains, including spelt and triticale, so it is present in many products. Gluten-intolerant people find gluten difficult to digest, while others have a more serious reaction called celiac disease. Both problems are more common than you think and can cause many uncomfortable symptoms, including headaches, mouth ulcers, weight gain or loss, poor immunity to disease, skin problems, and other gastrointestinal disorders.

If you know you have a certain allergy or intolerance to any food, then by all means drop it from your diet and be aware of food products that contain these items. If you think you have a specific allergy, consult your doctor or a nutritionist.

FYI Websites
Gluten Intolerance and Celiac Disease
The Gluten Free Mall

MY DIVA DIET advocates a wheat- and flour-free diet in the Diva Reduction Phase and want you to use gluten-free products whenever possible. Wheat and other whole grains are healthy, but it is the overuse and manipulation of these grains that becomes the problem. We also want you to put products made from grains in perspective. You will find that by making these changes in your diet you will change your weight immediately and your health will improve over time.

If you know you are gluten-intolerant or have celiac disease, you can follow MY DIVA DIET with special adjustments. If you think you may have these conditions, see your doctor for a proper diagnosis and treatment protocol.

In the meantime, change your diet to wholesome foods and eliminate foods that are not natural and fresh. As far as products like cereal, breads, tortillas, snacks, and more–switch to gluten free!

The Core of MY DIVA DIET
The central and most important part of the MY DIVA DIET program is the quality of the foods that we advocate for losing fat, improving health, and staying fit for the rest of your life.

MY DIVA DIET advocates wholesome foods. Foods that promote mental, spritual and physical well-being. Foods that are made by God (nature) and intended for human consumption. And, MY DIVA DIET is very selective in its recommendations of foods made or manipulated by man.











MY DIVA DIET Food Criteria
MY DIVA DIET has designed two valuable diet tools, found in PART TWO (the Diva
Reduction Pyramid on page 31 and the Diva Maintenance Pyramid on page 46). Each tool summarizes MY DIVA DIET food standards in a single page. But you can also find them on the MY DIVA DIET website--click each pyramid title!

Throughout the MY DIVA DIET workbook you will also find many other useful special designs, guides, tips, charts, and diet tools that will help you succeed in your goals for fat loss and better health. "When you succeed, we do too!"

What You Are Drinking Can Make or Break Your Diet!

MY DIVA DIET has comprised Five Factors Affecting Body Fat and Health and Factor # 1 is your liquid consumption. There are 8 main categories within this factor to be aware of if you are interested in losing weight and being healthy.



===========
#1. Water
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 stands 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.

* Water 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 or more 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 drinking alcohol.
• You will get some water from your consumption of whole grains, fruits, vegetables, and some liquids you consume each day.
• It’s best to drink room-temperature water—iced water can delay digestion if consumed with a meal.

* FYI’s

• Drinking bottled water is probably better than drinking tap water, unless you do enough research to be confident that your tap water is being properly treated and is safe.
• Another option is a tap-water filtering system, which is much less expensive than bottled water.

======================
#2. Coffee and other caffeinated drinks
If you think that just because you don’t drink coffee or you drink decaf that you aren’t consuming any caffeine, think again. Under current federal regulations a product labeled “decaffeinated” can still contain 2.5% of the original amount of caffeine, and caffeine is also found in tea, soda, energy drinks, chocolate, candy, medications, and diet pills.

* Notes

• Coffee itself is not the problem so much as is consuming too much caffeine.
• Caffeine acts as a stimulant and can cause your heart to pump faster and your breathing to quicken.
• Caffeine acts as a diuretic, which increases the body’s need for more water.
• Caffeine is also a drug that can be addictive, so people who consume caffeine every day will usually need to continue to consume the same amount of caffeine just to feel normal.

* Coffee and Other Caffeinated Drink Rules

• Coffee is okay in moderation, especially without sugar and cream.
• A little honey or agave nectar is good for sweetening coffee, as is low-fat milk because of its lactose (milk sugar) content.
• Skip dry creamers—they contain hydrogenated oil as well as sugar and other unwholesome ingredients—try a little low-fat soy milk or rice milk instead.
• Watch out for those fancy coffee drinks—they are full of fat and sugar.
• Tea is a good substitute for coffee—it’s low in caffeine and has other beneficial qualities.
• Avoid soda—not just because of the caffeine but for other reasons as well (see Soda, #4).
• Be cautious of so-called “energy drinks”, as they usually contain high amounts of caffeine and other harmful ingredients.
• Chocolate is okay on occasion, but choose dark chocolate instead of milk or white.
• Be aware of caffeine in medications you are taking.
• Stay away from diet pills!

===================
#3. Tea
After water, tea is the most commonly consumed beverage in the world, offering many health benefits if you skip the cream and sugar. The average amount of caffeine in tea is 40 milligrams per cup, compared to coffee, which contains around 100 milligrams per cup.

* Notes

• Teas such as green, black, and red contain polyphenols, which are rich in antioxidants that help protect our bodies from free radical damage and may reduce the risk of gastric, esophageal, and skin cancers.
• Polyphenols also help prevent blood clotting, lower cholesterol levels, and may lower the risk of ovarian cancer.
• Herbal teas are infusions made with herbs, flowers, spices, roots. and other plant parts but do not have the same health-promoting properties as green, red, and black teas.
• Herbal teas are consumed for their physical or medicinal effects, especially for their digestive, immunity, cleansing, relaxant, and wellness properties.

* Tea Rules

• Drink a couple of cups of tea daily to help boost your water intake and add other health benefits. With such a wide variety of flavors you’re bound to find one or more you love.
• Don’t drink grocery store or convenience store bottled teas that aren’t 100% tea. These teas usually contain sugar, high fructose corn syrup, and other sugar derivatives, all of which are definite no-no’s.
• Try pre-made unsweetened Tejava tea (www.tejava.com), found at Trader Joe’s.
• Some coffee bistros offer a variety of tea choices—just make sure they are plain teas—no sugar, cream, artificial sweeteners, etc..

=================
#4. Soda
Americans are drinking more soda today than ever before—soft drinks account for more than 25% of all drinks consumed.

* Notes

• Drinking soda contributes to four major health issues: obesity, tooth decay, weakened bones, and caffeine dependence.
• Soda and other soft drinks are not healthy for you, even when they are labeled “decaffeinated” or “diet.”

* Soda Rule

• MY DIVA DIET recommends avoiding soda because its lack of nutritional value, adverse health effects, addictive quality, and contribution to weight gain.

* FYI’s

• If you’ve analyzed one soda, you’ve analyzed most of them.
• Regular sodas are made up of carbonated water, high fructose corn syrup, citric acid or phosphoric acid, and other natural flavors.
• Many diet sodas contain carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, natural flavors, citric acid, and caffeine.

================
#5. Other drinks (sports drinks, powdered soft drinks, juice boxes, and other sugary drinks)
Sports drinks are made up of water, sugar, and maybe a few vitamins. Most juices and drinks labeled “juice” are mainly water, sugar, and a splash of juice.

* Notes

• Powdered soft drinks and juice boxes are packed with either sugar or artificial sweeteners.
• Most, if not all, of these drinks are primarily water and sugar (high fructose corn syrup, sucrose syrup, and glucose-fructose syrup), plus other ingredients.
• Just like soda, the drinks in this category labeled “diet” contain artificially made sweeteners.
• These are unnecessary calories and potentially harmful ingredients and chemicals added to your daily diet.
• Sugar is easily converted into body fat.
• If you are an athlete or if you exercise vigorously, then sports drinks may be of use to you if they have been properly evaluated and are being monitored.

* Other Drink Rules

• Sports drinks, powdered soft drinks, juice boxes, and other sugary drinks are not recommended on MY DIva DIeT.
• Sports drinks and vitamin waters may be the exception, as some contain vitamins and minerals.
• Water remains the best fluid to put in your body.
• If you need flavor in your water, try adding fresh fruit like lemon, strawberries, or pineapple.

=====================
#6. Juice (fruit and vegetable): fresh vs. concentrated
Drinking juice (unless it is fresh and from real fruits and vegetables in their natural form) is another way we unknowingly add excessive calories to our diet.

* Notes
Most commercial juices:

• Contain large amounts of sugar
• Contain very little of the fruit or vegetable they are supposedly derived from
• Contain little, if any, nutritional value
• Are very high in calories and low in fiber—the opposite of most fruits and vegetables in their natural complete states

Fruit and vegetable juices are not as beneficial as whole fruits and vegetables because:

• The entire fruit or vegetable is not used. The outer layers of fruits and vegetables are full of vitamins, minerals, antioxidants, fiber, and other nutrients, and these are usually not used in juicing.
• In order to make one cup of a fruit or vegetable juice, you probably have to use at least five to ten pieces of that particular fruit or vegetable. This means five or more times the total calories.

* Juice Rules

• The only way fruit and vegetable juices are of any benefit is if they are fresh and all parts (including the skin when possible) are used. You can ensure this by using a proper juicer (Jack LaLanne makes a very good one).
• If you do buy juice, always read the labels and look for 100% juice, not juice from concentrate.
• Fresh juice without preservatives usually has a short shelf life—check expiration dates.
• Try plain cranberry juice diluted in water!

==========
#7. Meal replacement drinks (protein shakes, smoothies, and green drinks)
In today’s society we gravitate toward anything that is quick and easy, and this also holds true for replacing healthful meals with quick drinks.

* Notes

• The billion-dollar fitness industry makes its money off quick-fix scams and false promises. Next time you pick up a so-called “diet shake,” “protein shake,” “energy drink,” or “vegetable drink,” take a look at the ingredients.
• Most of these drinks (if they are pre-made) contain large amounts of sugar as well as preservatives and additives.
• The protein used is questionable, as are some of the claims being made.

* Meal Replacement Drink Rules

• Meal replacement drinks can be an acceptable way to get nutrients on the run.
• If they are of good quality, these types of drinks are okay to use as a meal, especially if you are pressed for time. They are much better solutions than skipping a meal or grabbing a high-fat donut or muffin.
• Meal replacement drinks can also be used as supplements to ensure that you get all the nutrients you need each day for optimal health & fitness.
• The best advice in this area is to know what is in a pre-made protein shake, smoothie, or green (or other vegetable) drink.
• Best of all, you can make these drinks yourself using real foods without added ingredients.
• When making your own protein shake, smoothie, or green drink at home, use real juice, fruits, nuts, flaxseed, bran, yogurt, etc.
• For protein shakes, use a protein powder blend that has low amounts of sugar and no additives. There are many good ones to choose from , and they are a good way to ensure you get enough protein without sacrificing quality.
• Many health food stores, fitness centers, and other places include these drinks on their menus—just ask questions.
• Try your local juice bar, like Jamba Juice (www.jambajuice.com).

* FYI’s
Here are some different types of protein powders and basic information about each:

• Whey protein is the most commonly used type of protein. It contains high levels of essential amino acids.
• Casein protein powder is the richest in glutamine, an amino acid that aids in recovery.
• Egg white protein is a lactose- and dairy-free protein.
• Soy protein contains all the amino acids and is a good alternative for vegetarians (just don't consume too much-not good).
• Hemp protein contains essential amino acids and is another good vegetarian alternative.

Green and other vegetable drinks are a great way to supplement our diets because it is often difficult to eat all the nutrients we need each day, especially when it comes to vegetables. Some green drinks are loaded with vitamins, minerals, and antioxidants. Some even contain amino acids, herbs, probiotics, enzymes, and fiber. You just have to make sure of the quality and watch the ingredients.
Here are some excellent products for making a quick and healthful green drink:

• Living Fuel (www.livingfuel.com)
• Garden of Life Perfect Food (www.gardenoflife.com)
• Energy First Green Energy Super Food (www.energyfirst.com)
• Bolthouse Farms—a pre-made green drink you can find in your grocery or health food store (www.bolthouse.com)

====================
#8. Alcohol
The behavioral problems that can result from alcohol use and abuse are well documented. However, alcohol consumption also has a direct impact on your health as well as your body-fat level.

* Notes

• Alcohol has short-term effects on health and body fat.
• Alcohol is easily converted to fat, has empty calories, can cause dehydration, and creates electrolyte imbalances.
• While your liver is busy metabolizing alcohol, it is unable to metabolize fat.
• Alcohol has more severe long-term effects on health and body fat.
• Excessive alcohol use can result in dependency, nutrition deficiency (mainly B-complex and iron), liver dysfunction, brain cell damage, increased cancer risk, increased heart disease risk, digestive system dysfunction, reproductive problems, and mental health effects (like depression).

* Alcohol Rules

• If you are serious about losing fat and upgrading your health, alcohol has to be off limits during the Diva Reduction Phase of MY DIVA DIET.
• When you are in the Diva Maintenance Phase, you can have alcohol in moderation, but you will need to monitor it so that the fat does not come back and your health won’t suffer.

MY DIVA DIET WAY: The Five Factors Fixed
Factor #1: Monitor liquid consumption.
Consume plenty of water each day and proper amounts of other liquids
Factor #2: Calculate the quantity and distribution of calories.
Eat according to your metabolism, goals, and activity level.
Factor #3: Determine the quality and purity of calories.
Eat pure and wholesome foods.
Factor #4: Eliminate restrictive and unbalanced dieting forever.
Factor #5: Introduce a balanced exercise regimen.

"What you are drinking can make or break your diet! It truly affects your body fat and health."

Liquid Intake to Lose Weight and Be Healthy

• Water should be consumed all day every day.
• In order to avoid adding too many extra calories to your day, keep your liquid consumption to tea and coffee (plain, which has no calories).
• Milk (whether dairy, soy or rice) does contain calories, so keep these items to a minimum.
• Fresh juice (fruit or vegetable) and meal replacement drinks have quite a few calories. Monitor these so your daily totals won’t go too high.
• Lastly, if you decide to keep drinking liquids that are not conducive to getting lean and healthy—like high-fat, high-sugar coffees and teas, soda (diet or not), sugary drinks, non-fresh juice, poor-quality meal replacement drinks, and alcohol—you can expect poor results.

MY DIVA DIET: A Woman's Last Diet Book (copyright, 2007)