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The Diet FItness Diva Newsletter Archives
Monday
Jan092012

My children really like the kiddie type cereals but I don’t know if they are really very good. Now I see they have added better grain and put a check mark on the box to indicate it is healthier. I want to feed my children right. Are these cereals any better now?

The cereals you mention may have more whole grains but they don’t have any less sugar or less of all the other added chemicals for color and flavor. In other words this is a way to make questionable foods appear healthy without really making any changes at all. We as parents are responsible for what our children eat. Your children can’t eat what isn’t in the house. With repeated exposure your children will learn to appreciate whole, unprocessed foods and lose their taste for cereals full of artificial flavors and sugar.

Sunday
Jan012012

I need a good protein drink recipe!

A protein shake is a great way to start your day! Most of us start our day with a pretty heavy carb load like a bowl of cereal or a doughnut or sweet roll. Starting your day with a protein shake gets you a more balanced meal and keeps you satisfied a lot longer.

Here’s one of my favorite protein shake recipes:

1 cup of milk

1 banana

4 [frozen] strawberries

2 scoops (about 1/2 cup) of chocolate whey protein powder

1 Tbsp peanut butter

1 cup of ice and water

Makes 2 servings.

Add the milk to a blender followed by the banana and strawberries. Now add in the whey powder and peanut butter. Finally, fill a cup full of ice and water, add it to the blender and blend away! Makes two large servings that will keep you satisfied for hours!

Here are a few things you can modify or add or change in the above recipe. A half cup of coffee, a few walnuts, vanilla whey powder instead of chocolate, a tablespoon of cocoa powder, grapes, or frozen blueberries. Get creative, have fun and bon appetit!

Saturday
Dec242011

Holiday Greetings to all! A great cartoon from one of my favorite cartoonists.

Monday
Dec122011

I recently quit smoking. I've begun Menopause, and I am at least 50 pounds overweight. I joined WW, and lost the first 10 pounds relatively easily. I work out six days a week for at least 1 hour, usually more. Is it normal to hit a hard plateau this soon? It's so discouraging...

So far you have lost weight which is great. The first few pounds are usually water weight that has been locked up in the body. Remember it took time to put on that extra 50lbs so it will take time to take it off. It will take at least 3 months before you start to really notice a change. You are working out one hour a day but is it all one type of workout? For the best results, vary your workouts between very intense, aerobic and steady and make sure to take a day off in between. I would encourage you to hire a personal trainer for 2 to 3 sessions so an expert can help you tailor some workouts to your specific needs and help you execute the exercises in the correct manner. This is a lifestyle change for you, not a temporary fix. Keep up the good work!

Saturday
Dec032011

Is there any evidence of actual health/nutritional benefits from eating seasonally? Are we any healthier for eating, say, a cranberry in the fall instead of a strawberry?

The short answer is no. I have read the studies and many support eating seasonally for economics, politics, ethics as well as nutrition. If you put the economics and politics aside, the health/nutritional benefits from eating seasonally come from having access to whole, fresh unprocessed foods. However, foods that are flash frozen or canned have the same nutritional value as fresh and can be eaten year around. For example, my family loves blueberries and we use fresh frozen wild blueberries in our shakes, salads and as a topping on ice cream or cereal all year. This is why my book, Diet Myths Busted; Food Facts Not Nutrition Fiction is so important. For some time we have been told to eat super foods every day such as pomegranates, blueberries, kale and spinach. Now we are being told to eat only foods that are seasonal. It is no wonder people are confused and frustrated with how to adopt healthy eating habits. The health benefits of eating foods in season are minimal compared to eating whole, unprocessed foods year around instead of processed, chemically enhanced foods. Healthy eating should be dictated by the types of foods eaten rather than season. Rather than worry about whether bananas are in season, just eat the banana. While foods that are in season are fresh and therefore the nutrients are better, the difference is slight and should not deter a person from avoiding eating apples in January because they are in season in September.  What people really want to know is “what do I need to do to eat healthy and not gain unwanted weight.” If a person eats seasonally but eats too much they will gain weight just as if they over eat at their favorite restaurant.  Keep the big picture in mind; eat whole, unprocessed foods that are affordable when in season and in a balanced fashion between the macronutrients and don’t overeat. When seasonal foods are unaffordable in their fresh state, they can be affordable in a frozen or canned version. Remember, no matter what the season is, all the grocery stores have a fresh food department.  It is just that simple. When people focus on eating in an over prescribed way, that smells like a fad, they take the fun and enjoyment out of eating and end up creating a source of stress in their lives they really don’t need.

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