I Need to Lose Weight without Feeling Hungry

"I need to lose weight but I'm sick of feeling hungry all the time," is a common statement made by individuals who follow fly-by-night diets. If your diet leaves your stomach rumbling every hour on the hour, it's time to make a change. I used to think that losing weight meant starving. It took me a while to accept the fact that I could actually eat heartily and still drop weight.

The time I spent starving in the name of losing weight was miserable. When I did manage to shed a few pounds, I would gain it all back in a matter of weeks. Sometimes I'd even gain a few extra pounds. Talk about depressing!

What I learned through years of research (and trial and error) is that when you follow a healthy eating plan, you can chow down until you're full, and still see amazing weight loss results.

What Are Healthy Foods?

Healthy foods are not created in a factory of processed to death. If the food is dried, canned, frozen or filled with ingredients you can't pronounce, stay away from it. Examples of healthy foods include fresh fish, naturally raised meats, legumes, seeds, organic poultry, organic whole eggs, raw nuts, and fresh fruit and vegetables.

How to Make Healthy Meals More Filling

 

There's nothing more dismal than dealing with hunger pangs all day. If your meals aren't satisfying you, this is exactly what's going to happen. Here are some tricks to make your meals more filling:

• Add a source of quality protein and a source healthy fat (yes, fat) to each of your meals. Doing this makes meals more satiating and curbs hunger. Sources of healthy protein include natural meats, organic whole eggs, organic poultry and fish. Sources of healthy fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.

• Load your plate with veggies. It helps to divide your plate into three sections and fill the larger section with veggies. Leave the other two sections for meat and other foods. Veggies are full of fiber, so they expand in the stomach, digest slowly and keep you full longer.

• Drink a glass of water before each meal and throughout the day. This will help you feel full faster and reduce hunger.

Examples of Healthy, Filling Meals and Snacks

 

• Breakfast: 2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.

• Snack: 1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.

• Lunch: 4 oz ground turkey, 1/2 cup of cooked brown rice, 8 oz carrot sticks, and a small green salad with vinegar and olive oil dressing.

• Snack: 2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of celery sticks.

• Dinner: 5 oz broiled halibut steak, 1/2 cup of green beans sautéed in garlic, small baked sweet potato and a small green salad with apple cider vinegar and olive oil dressing.

Diet plans that leave you hungry all the time (or even some of the time) are evil. Why not scrap the diet altogether and eat healthy instead? If you do it this way, you can eat delicious, filling foods and still lose weight.

Enough with the yo-yo dieting! Watch this video to find out how The Diet Solution Program helps me when I need to lose weight.

 

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Do You Have a Mint?

Bad breath can be a big problem (especially if you're the one smelling it!) It can cause embarrassing moments and bad first impressions. That's why so many people chew gum. In fact, according the US Census Bureau, Americans eat about 1.8 pounds of gum per capita each year. That may not sound like a lot but think about the size and weight of one piece of gum.

Gum chewing studies have shown many bad effects, such as bloating and hormone and biomechanical imbalances, as well as the habit leading to bruxism and acid reflux ulcers. Many have educated themselves and moved on to mints, but is this any better? After all, most mints are made with artificial sweeteners, so they can claim to be fat free or calorie free. I understand the necessity for fresh breath in a pinch. Most people don't carry around their tooth brush or mouth wash for a quick refresh. That's why I've come up with several good options, in order from best to worst:

1. Peppermint Breath Drops or Peppermint Essential Oils – Many natural health food stores and anyone who carries essential oils would have these.  One drop is pretty strong and enough to freshen your breath.  Peppermint is also great for digestion.

2. Mouthwash or teeth brushing after meals – I know this isn't ideal but it is a good option if you have time.

3. Mints or candies that are sweetened with cane sugar instead of artificial sweeteners.  There are even small ginger candies that are not only great breath fresheners but also help after meals with digestion.

4. Gums or mints sweetened with xylitol – This sweetener is a great calorie free option and many popular brands use this ingredient. Careful as some people have trouble digesting xylitol and can lead to stomach discomfort.

5. A piece of regular chewing gum sweetened with sugar. The caloric content many be a little higher, but you are only having a small bit. This is not ideal if you are trying to lose weight and plan on using this option on a daily basis.

And the last possible option is a small piece of artificially sweetened gum every now and then.  The amount in one piece every once in a while is not enough to amount to any dangerous affects.

Get started on your own personal fat burning meal plans right away with The Diet Solution Program.

 

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Is Your Fat Burning Exercise Routine Keeping You Fat And Unhealthy?

Fat Loss & Fitness Expert & Creator of 'Fat Burning Furnace

The majority of exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to burn fat fast. But recent studies have shown that this is a big, I mean big mistake. In fact, you could say that the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry. Why?

There are several reasons, but I'll focus on the two main issues here. When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate), your body is burning fat during the exercise. While this may sound good, it's actually bad news.

This sends a signal to your body to keep a certain amount of stored fat available for your next workout. You're essentially telling it that it needs fat available to burn, 'because you'll be doing this exercise again. So while we may be burning some calories during this exercise, after the exercise is over, our body begins storing up some fat for the next workout. Obviously not what we're looking for in terms of maximum ability to burn fat fast.

The other big concern with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient. Again, this may sound good, but what is actually happening is bad for long term health. You are working only within your existing aerobic limits, without improving your aerobic capacity.

This is important because your aerobic capacity is what determines how your body responds in times of physical, emotional, and mental stress. If you reduce your capacity for work, as you do in this type of exercise, you're reducing your long term health, no to mention a poor chance of burning fat.

The good news is, you can reverse these effects by instead focusing your workouts on high intensity resistance training, with workouts that last 15-20 minutes on average, and can only be performed 2-3 times per week.

These workouts will burn carbohydrates instead of fat during the workout, and will cause your body to use its fat stores to replenish the burned carbs over the next 24 hours, after the workout is done! This type of work will also increase your reserve capacity and thus your ability to handle all types of stress, leading to lasting health and fitness…and 24/7 fat burning. Nice!

But the exercise must be performed correctly to be effective, and that means using sufficient intensity, and keeping your rest periods between exercises and sets down to 60 seconds or less.

The students of my Fat Burning Furnace method know this, and are reaping the benefits. When you think about how little time you have to spend compared to the typically recommended methods to get these fat burning and health creating results, it's almost magical.

To learn more about Rob's "Fat Burning Furnace," click here.

 

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Need Calcium? A Dairy-Free Diet Can Deliver

Did You Know that Kale Has More Calcium than Pasteurized Milk? And Kale with Cranberries and Pine Nuts is Yummy!

I was sitting here the other day thinking about that old '80s dairy commercial. You know the one with the tagline that says, "Milk Does a Body Good." The slogan is catchy and unforgettable, but the claims are a bit twisted. Believe it or not, a dairy-free diet will do your body much better than one that contains milk.

From growth hormones, to antibiotics, to pasteurization, to homogenization – there are so many things wrong with the milk nowadays. I could go on for hours about the damage drinking milk can do to your health. This is why I advise people to stay away from the stuff.

The Truth About Dairy and Calcium

I know exactly what you're thinking. "If I follow a dairy-free diet, how will I get enough calcium to keep my bones from crumbling out from under me?"

The answer is quite simple. Load your plate with veggies, and make your mamma proud by actually eating them. People think I'm nuts when I tell them veggies are a much better source of calcium than dairy. After all, the "big-wigs" who can afford multimillion dollar dairy campaigns say otherwise – and who am I to challenge them?

It's like this: I've always given it to you straight, and I'm not about to hold back now. Contrary to what you were taught, milk does not hold the monopoly on calcium. I repeat. Milk does NOT hold the monopoly on calcium. In fact, milk is not even an adequate source of calcium.

By the time manufacturers finish pasteurizing, homogenizing, enriching, fluffing, stuffing and whatever else they do to prepare milk for the marketplace, a lot of the calcium is unusable by the body. This could be one of the reasons why osteoporosis is on the rise. I won't even get started on the other ailments drinking milk can cause.

Veggies That Offer Calcium

Veggies that contain calcium are abundant – so there are bound to be some you can't get enough of. All green leafy vegetables are rich in calcium. Some other veggies that contain this nutrient include cauliflower, green beans, onions, okra, chickpeas, black beans and avocados. This is just a short list. There are plenty of other calcium-rich vegetables out there.

Here's a plus. Veggies are naturally low in calories. If you really want to see that fat fade into oblivion, replace the dairy in your diet with some of the veggies listed above. FYI, Acid-forming foods like soda, sugar, coffee and artificial sweeteners rob your body of calcium. Avoiding these foods will make more calcium available for your bones.

What About Organic Milk?

I don't advocate drinking milk. However, if you have to have it, stick with "certified" organic. The standards for producing organic milk are more stringent than the rules for producing conventional milk. Organic farmers are required by law to raise their dairy cows using all natural methods. This makes organic milk a little better to drink (I didn't say it was healthy).

The problem with organic milk is that it is processed the same way as conventional milk. This means, your body still won't be able to digest a large portion of the calcium. However, when you opt for organic milk instead of regular milk, your liver won't have to filter out the antibiotics and growth hormones used to raise conventional dairy cows.

Don't spend another day in the dark about nutrition and watch this video to see why you can live a happy and healthy life with a dairy free diet. Let The Diet Solution Program arm you with the information you need for good health.

 

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The Real Truth behind Organic Foods

Many people are unaware of what organic food really is.  It seems that everywhere we go now, someone is promoting something that is "organic".  Are these foods worth your time and money?

It almost seems like some people are afraid of organic food. Could this be possible? Are people afraid that eating one morsel of organic food is going to somehow instantly initiate them into the organic food cult where you're only allowed to wear sandals made from tree bark and deodorant is prohibited?

I swear I have had people say to me "Well, you can't be that organic because you wear make-up and you don't smell."

What? That's not what organic means at all!  All it means is that the food or the product has been grown the way mother nature intended: without the use of chemicals, pesticides, herbicides and fungicides. In other words, naturally!

Are some people afraid of the price? Organic does not automatically mean "break the bank". Many times when I compare the price of the organic food versus the conventional food, they are only a few cents different. In the case of the bag of organic carrots I bought today for my lunch, they were the exact same price as the conventional ones. Imagine that!

If anything about the word "organic" makes you want to jump and run the other way, be sure to read my previous blog post "Is there such a thing as Cheap Organic Food?"

It will help you understand exactly why organic food is all the rave these days and what you can do to make organic living easy, simple and not so scary!

Get started on your own fat loss and health goals right away with these Simple and Easy Healthy Meal Plans.

Stay up to date on the most current nutrition and health information here:  The Best Diet Info

 

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Should you be avoiding this food for maximum Weight Loss?

In my over 10 years of experience in the health and fitness industry, I've seen many trends come and go…Grapefruit diets, liquid diets, low carb diets, cauliflower diets (ok, I made that up), but there is always "a new popular kid in town" and weight loss ideas that are the "cool in thing" to do.

It seems like these days everyone is going Gluten Free and avoiding gluten like the plague, but is this strategy really the best way to lose weight? Let's dive into the topic a little deeper.

What exactly is Gluten?

First I will tell you what gluten is NOT. Gluten is not a grain, but is a component of grains and cereals. Gluten is actually a protein and is most commonly found in wheat, rye and barley. Since most breads, cereals, crackers, pasta and many packaged snacks all contain either wheat, rye or barley, these foods are all gluten-containing foods.

There are many grains that do not contain gluten such as wild rice, corn, buckwheat, millet, amaranth, quinoa, and some oats. So people who are avoiding gluten will still eat and enjoy these foods or any food made from them.

What's the big deal about gluten anyway?

Going "gluten free" has become all the rage in the weight loss and health industry. Just as going low fat or low carb had its time in the limelight, it seems like the new fad and trend is to go gluten free (c'mon, all the cool kids are doing it). There is a small percentage of people (less than 1% in the United States) that DO need to avoid gluten at all costs because they suffer from an extreme allergy to gluten called Celiac Disease. This is a very serious disease that needs to be diagnosed and treated by the right medical professionals and should not be taken lightly.

A greater percentage of people are not walking around with Celiac Disease (trust me, you would know if you had it), but have a moderate to severe intolerance to gluten where their digestive system simply cannot process this particular protein causing them symptoms like gas, bloating, and digestive difficulty. Another problematic side effect of gluten intolerance is the inability to lose unwanted fat off your body, making it extremely difficult to even lose a few stubborn pounds.

With that being said, I'm going to tell you something extremely important about gluten. READY? You Do NOT have to give up gluten in order to lose weight and be healthy. With gluten free being the latest cool topic on the weight loss circuit, everyone seems to believe that going completely gluten free is the only way to lose weight. Now, I'm not saying there isn't value in giving it a try and many people have experienced drastic changes in their health and weight when going gluten free, but I want you to take your health journey at your own comfortable pace and follow a plan that is livable and doable for you.

The benefits of going Gluten Free.

The biggest benefit for those who even suspect they may be even slightly gluten intolerant is a relief of their digestive symptoms and weight loss. Yes, people who have struggled for some time even just trying to lose a few pounds have seen a dramatic change in their health and weight loss efforts when taking some time away from gluten and gluten containing products.

Here is a simple step by step process if you think gluten just may be the culprit in your struggle to lose those unwanted pounds.

1. Go back to the "Grains" chapter of your manual and review the symptoms of a potential gluten intolerance. As mentioned above, some are gas, bloating, abdominal pain, and fatigue ( a more extensive list can be found in that Grains chapter).

2. If you are experiencing any of the symptoms mentioned above on a regular basis (3-4 times per week), it would be well worth a try to go gluten free for a minimum of 2 weeks. This means avoiding foods like most breads, cereals, crackers, pasta and processed snacks. Your manual has details on exactly which foods to stay away from and how to still eat delicious meals while staying gluten free.

3. Get creative and try new recipes focusing on proteins, vegetables, fruits and grains like rice, quinoa and millet. My family absolutely loves beef and vegetable stir fry over rice, grilled fish over quinoa salad and millet hot cereal for breakfast with chopped nuts and fruit. The choices are endless and your meals do not have to include bread or pasta to be super delicious.

A special NOTE and something extremely important to remember. Be careful and weary of most "Gluten Free" products! I actually think most of these products do more harm than good and can stall and/or prevent weight loss. Here are the ingredients listed on the back of "gluten free" crackers that are promoted as healthy and ideal for a gluten free diet:

potato starch, rice flour, buckwheat flour, eggs, palm oil, modified corn starch, dextrose, salt, yeast, hydroxypropyl methycellulose, sunflower lecithin, cream of tartar, ammonium bicarbonate, natural flavor.

Does that sound heavily processed or what????

Here are the ingredients of a breakfast cereal advertised for children as healthy and part of a nutritious gluten free diet:

organic corn meal, organic whole grain corn meal,?organic evaporated cane juice, organic peanut butter, organic molasses, organic cocoa, sea salt, organic soy oil, natural flavor, tocopherols (natural vitamin E).

I don't know about you, but that's definitely not something I am going to give my son, especially with the soy oil in it!

Remember, you don't have to go gluten free to lose those stubborn pounds, but it just may be the key to weight loss if you've been at a standstill for some time. Again, it would be helpful to refer to the "Grains" chapter of your manual and review some of the potential symptoms and meal plans that are ideal for avoiding gluten in the easiest way possible.

 

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To juice or NOT to juice…that is the question.

I'm pretty used to people coming to my home and saying "Wow, this place is so super healthy. I can't believe it." As you may or may not know, it does take quite a few people to keep the Diet Solution Program running. I had a bit of a "retreat" at my house where I invited 3 of our employees to come and work from my house and spend some time together. Whenever entertaining guests, I always try and be the "hostess with the mostess" and in my best Martha Stewart impression I asked "Can I get anyone anything? Some food or a drink?"

One of my employees replied, "Yes, I would love some juice please."

As I did everything in my power to hold back the look of death, I said "We don't have any juice. How about water or a tea?"

Without going through the entire conversation, this particular employee couldn't believe there was no juice in the house. Moreover, she absolutely could not believe that my son does not drink juice and only drinks water (and yes, I did let her keep her job).

She has, of course, read and knows the DSP inside and out, but she admitted that she really didn't believe that I completely lived my life that way until she saw it with her very own eyes.

But back to the juice…

Juice is one of those drinks that many people perceive as healthy, especially when it's labeled natural or organic and it says it is made from all natural ingredients. Let me clear this up right now…Juice is NOT part of a healthy eating plan unless you are freshly squeezing it right in your kitchen with your own hands or through a juicer.

"But Isabel. My juice says its organic, natural, 100% juice with no sugar added. Is that ok?"

Well, I spent a significant amount of time reading the label of almost every single juice container, juice box, and juice product and they all came up the same…with tons of SUGAR. Read the label clearly and you will see that every gram of carbohydrate contained in the juice directly comes from sugar.

"But Isabel. All the carbs from fruit are from sugar too right?"

Yes, fruits are almost entirely sugar (coming from fructose), but a whole fruit also contains plenty of fiber and vitamins that are lost when you make a juice, bottle it and store it for any amount of time.

"But Isabel. My juice is fortified with calcium, Vit D and iron (or whatever they are fortifying juice with these days)."

When you "fortify" any food or drink with a vitamin and/or a mineral, your body is smart enough to know that this is not the real version of this particular nutrient. So much so, that it will choose not to use it. Yes, all of these fortified products are not giving you the vitamins and minerals you need. You must obtain these from natural sources like real fruits and vegetables (i.e. real food).

So if you're a juice lover like many people are or have fallen for the "juice is healthy" trap, here are a few strategies to help you get your juice fix while simultaneously following a healthy eating plan.

 

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1. Buy a quality juicer and make your own juice. There are so many different delicious and nutritious juices you can make in a juicer that will give you a super boost of vitamins/minerals and super nutrition. One of my favorite is carrot, apple and ginger. Be careful though! If you're anything like me and sensitive to too much sugar at once, I would suggest having a serving of 4 oz or less or mixing your 4 oz with some water. I would also suggest juicing primarily vegetables and not as many fruits. This is a great way to get in some serious nutrition without having to eat vegetables all day long (a great option for children). I would also combine your fresh juice with a protein and healthy fat to keep your blood sugar balanced.

It is best to drink freshly made juice right away, as the longer it is stored, the more it will decline in nutrition. You can put your juice in a glass jar with an airtight lid and fill it to the very top. There should be a minimal amount of air in the jar as the oxygen in air (air is about 20 percent oxygen) will "oxidize" and damage the juice. Wrap the jar with aluminum foil to block out all light. Light damages the juice.

2. Make my favorite "tea juice". If you haven't seen this recipe in the Diet Solution Recipe Guide, here it is again:

5-6 bags caffeine-free herbal tea (e.g., peach, mint, chamomile, or fruit tea)

3 quarts boiling water

Stevia powder (or liquid) to taste

Pour water over tea bags in a large pot. Add stevia while tea is hot. (Adjust amount
according to the desired sweetness.)
Let the tea cool, remove tea bags, transfer tea to a serving pitcher or individual water bottles, and refrigerate.

3. Make your own DSP approved lemonade. My business partner loves this and drinks it almost daily (be careful if you're sensitive to citrus or too much lemon.) Mix the juice from half a lemon, 5 drops of liquid stevia and 12oz of water in a large cup. Add more stevia or lemon based on your taste. This drink is a great alternative to people who need a bit more flavor than plain water all day.

So what did I end up serving my thirsty employee? Water! (And she bought juice when we went out to lunch). Oh well, I tried.

So now that I've shown you why juice is not good for you and how you can make your own healthy drink alternatives, why not learn more about which foods will cause you to lose fat? Check out our informative video right now!

 

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The Top 5 Benefits of a Wheat Free Diet Plan

You've probably heard about changing to a gluten-free or wheat free diet plan. But if you don't suffer from a wheat allergy or from Celiac disease, you may wonder if there's really any benefit to going wheat-free. After all, wheat and wheat-based products are so ingrained (pun intended) in the American diet that we often wonder if we really can give it up altogether.

Going wheat-free requires some work on your part—but that's a good thing. If you've followed my blog for any length of time, you know that becoming educated about the food you eat is something I am passionate about. So if going wheat-free makes you stop and read your food labels, then you know I am all for it. But there are other, more tangible benefits to following awheat-free diet plan. I'm going to list the top 5 reasons you should switch to a wheat-free diet below.

1. You may have wheat intolerance—but you don't know it.

Studies show that Celiac disease is actually underdiagnosed in the United States. Some estimate that only 1 in 3000 people are diagnosed, when in reality, 1 in 250 suffer from the disease. So it may be worth your while to go off wheat for a period of time and see how you feel.

Does your digestion improve? Do you have more energy? If so, you may have wheat intolerance. A simple blood test can show the presence of antibodies in your bloodstream, and an intestinal biopsy can confirm Celiac disease. But simply eliminating wheat from your diet, and then seeing how you feel, is an easy self-test you can try on your own.

2. You may feel allergy relief.

If you suffer from many allergies, eliminating wheat from your diet can help ease your symptoms. If you have dry, itchy skin, or suffer from hives, then eliminating wheat can have a profoundly positive effect on how you feel.

3. You may experience digestive relief.

If you experience gas, bloating, and water retention, eliminating wheat from your eating plan can really help improve your digestion. Although we think that wheat is easy to digest, it's actually quite hard on your intestines, and can cause sluggish digestion and even blockages. A wheat-free diet is much easier on your intestines than a diet that relies on wheat products.

4. A wheat-free diet can help keep weight gain at bay.

If you want to really jump start your weight loss, try keeping wheat out of your eating plan for a couple of weeks. You may be surprised at the result. Many of the refined carbs we eat without thinking (cookies, crackers, breads, pastas, and the like) are made with wheat. By eliminating wheat from your diet, you eliminate these products by default from your eating program, which can help you achieve your weight loss goals.

5. Your joints will thank you.

Studies show that gluten is often an instigator for joint pain in the body, as it weakens our bodies' natural defenses. If you suffer from joint pain or have a family history of arthritis, you can keep your joints feeling better—and thus stay more active—by eliminating gluten products from your eating program.

When eliminating wheat from your diet, be sure to read the labels of every food product you eat. Even seemingly innocent foods, like soy sauce, contain wheat. So if you are truly going gluten-free, you will need to make sure you read about everything you eat, before you consume it.

Want to get healthy, but don't know where to begin? The Diet Solution Program can get you on the right path and keep you there. Our recipes are all friendly to a wheat-free diet, too!

 

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