Powerful Weight Loss Programs

If you are currently suffering from any kind of body pain due to inflammation including back, shoulder, knee or joint pain, sinusitis, or debilitating headaches this post is a very important and could help alleviate that pain.

Today I want to answer a very important reader question.

“Isabel, are you saying that the food I eat has an effect on my back pain?  That seems a little weird?!”

I know it may sound a bit strange or “weird” as this reader put it, but the foods you eat or don’t eat can have a direct effect on whether or not your pain will get better or worse.  This is because certain foods will promote inflammation in your body and other foods will help eliminate inflammation in your body.

Inflammation?  What does that have to do with it?

A lot!

Here we’re specifically talking about internal inflammation.

Internal inflammation is a lot like external inflammation, but you can’t see it, so it is not as obvious to us. When you sprain your ankle, your body’s natural response is to signal pain (so you won’t keep moving and cause more damage) and will also cause inflammation in the injured area (again, so you’ll just lie on the couch and chill out). It will also direct fresh blood, antibodies, and vital cells to the area to aid in the healing process. This sounds all fine and dandy but when your body creates inflammation and pain signals in your lower back, sometimes debilitating you for the day, it is not so fine and dandy anymore. You may have firsthand experience with this situation.

I have had plenty of people look at me like I was crazy when I tried to tell them that if they just eliminated “inflammatory foods” from their meal plans, a lot of the pain would go away. Especially medical professionals who have been so accustomed to just prescribing surgery or pain medications to alleviate bad backs. But I have seen it happen right before my eyes time and time again. People eliminate inflammatory foods like wheat, dairy and sugar, and voilà

…Back pain gone in a few weeks.

So what foods should you avoid and which foods should you eat to control and prevent back pain?

Foods to avoid to control and eliminate inflammation (i.e. inflammatory foods):

Sugar, from any source
Processed foods
French Fries
Fast Foods
White bread
Pasta
Ice Cream
Cheddar Cheeses
Snack Foods
Oils such as vegetable and corn
Soda, caffeine and alcohol

Foods to eat to control and eliminate inflammation (i.e. anti-inflammatory foods):

Atlantic Salmon (wild)
Fresh whole fruits, vegetables
Bright multi-colored vegetables
Green tea
Water
Olive oil
Lean poultry
Nuts, legumes and seeds
Dark green leafy vegetables
Old fashioned oatmeal

If you are one of the millions of people suffering from back pain, I highly recommend taking a look at the foods you’re currently eating and replace any inflammatory foods with a good dose of anti-inflammatory foods.

If there’s one thing most of us complain about not having enough of – it’s sleep.

So we went straight to the source and asked Dr. Adam Moscovitch (also known as the Sleep Doc) how we can get a better night’s sleep.

The Ten Commandments of Sleep Hygiene

Schedule a relaxing period before going to sleep, to separate your body and mind from the day’s hassles.

Use your bedroom primarily for sex and sleep, and not as an all-purpose activity area.

Your bed should be comfortable, large enough, in a quiet, dark room, and at the right temperature.

Keep a regular schedule, going to bed and getting up at the same time each day. Don’t go to bed until you feel sleepy.

Be consistent about taking naps. Take one regularly or not at all.

Exercise regularly in the morning or early afternoon, but do not engage in strenuous activity late in the evening. A relaxing, mild physical activity might be helpful close to bedtime.

Assess your caffeine intake, and avoid caffeine after 2 pm. Smoking close to bedtime or at night causes further sleep disruption

Don’t use alcohol or street drugs as sedatives. While they might help you initially fall asleep, they lead to sleep disruption and deprive you of deep sleep (at times, even for years.)

If you feel hungry in the evening, have a light snack or a glass of milk. Heavy meals close to bedtime can result in discomfort and further sleep disturbance.

Above all, do not try too hard. If you can’t fall asleep, don’t lie on the bed anxious or frustrated. Leave your bedroom to read, watch TV, or do something else to relax, going back to bed only when you feel sleepy again.

And no I don’t mean a cocktail at dinner…

I’m talking about the high sugar, high fructose corn syrup, caramel colored, frappa something, mocha something drinks that most people are drinking all day long. This has to be one of the top reasons most people have such a hard time reaching and maintaining their ideal weight or battling chronic fatigue and other health concerns: They are drinking tons of sugar without even knowing it!

Let’s look at some of the culprits:

Fruit Juice

This includes all of them from OJ to Hawaiian Punch to Apple Juice to Capri Suns. Anytime you drink a fruit juice type beverage, you are essentially just having water with sugar (or sometimes even worse, water with high fructose corn syrup). A typical 8 oz glass of OJ is really just water and approximately 8-9 teaspoons of sugar. Don’t be fooled by the labels which say “all natural”. Unless you are freshly squeezing your juice and drinking it right away, it is not a healthy drink. What about the added calcium and vitamin C? Anything “fortified” with calcium is almost always not absorbable by your body because it is man made (something I will thoroughly discuss in next week’s email). You will get more vitamin C from the real thing. Peel an orange or grapefruit and enjoy. Yummy!

Even drinks like Gatorade and Vitamin Water (which some people actually perceive as health drinks) are really just water, sugar and coloring. (I don’t know about you, but I try and stay away from ingesting anything that’s bright blue!)

Soda

Soda is such a nasty culprit in so many ways. For starters, the sugar content is ridiculous! Imagine putting 10 teaspoons of white sugar in a glass and then adding water.

Wait!

Don’t forget to add the caramel coloring and phosphoric acid. Combine the acidity of sugar, coloring and phosphoric acid and you have a tooth rooting, calcium leaching, osteoporosis inducing fiesta.

Clearly this is not something we need to be putting into our bodies (or the bodies of our little ones).

What about Diet drinks?

They are actually the worst yet! Sweeteners like aspartame (Equal) and sucralose (Splenda) have been shown to grow tumors in lab rats (even in minimal dosages). Even worse, your body sees artificial sweeteners as a toxin and causes weight gain, sugar cravings and gas and bloating in most people.

The Healthy Alternatives

Tea Juice and Iced Teas

You can make wonderful cold drinks from any variety of herbal tea or regular black or green tea (Be careful not to go overboard on the caffeinated varieties).

My favorite morning “tea juice” is orange zinger tea with a bit of Stevia to sweeten. I make a big batch of this in the beginning of the week and put it in the fridge to cool. I also make a big batch of green tea (again, I sweeten with a bit of stevia) and have that in the fridge when I just don’t feel like having water. Here’s my recipe for this tasty Tea Juice:

Tea Juice Recipe

Spa Water

One of my favorite parts about going to the Spa is the water! (and the massage, who am I kidding?)

I recreate their version of water right at home. It is ice cold water with sliced fresh lemon, lime, and oranges. It’s so refreshing and such a good alternative to plain water (for those who have a hard time getting in enough water each day).

Iced Coffee

I don’t like to suggest this too often (as too much coffee each day can pose some health problems for some) but when sugar cravings are at their highest, this serves as a “dessert” type drink. Combine coffee, 2 tbsp of organic cream or half and half and Stevia over lots of ice. Shake well and you’ve got a much healthier alternative to any “frappa, mocha, blah, blah, blah” that they may have at Starbucks (and much cheaper too!)

When in doubt, ALWAYS read labels! Remember that every 4 grams of sugar = 1 teaspoon of sugar. So if a drink says 44grams sugar, you know you’re drinking 11 teaspoons.

And here’s one more of my favorites:

DSP Lemonade

Happy Drinking! direct from Isabel De Los Rios, founder of the Diet Solution Program

Wednesday was Celiac Awareness Day – which I know because my close fiend has celiac disease. When she was first diagnosed, I only had a vague idea myself of what the disease was. Today Celiac disease is much better known, but misconceptions about the condition still exist, which is one reason why a day for awareness is important.

Celiac disease is a genetic autoimmune disorder where gluten, a protein found in wheat and other grains, attacks the absorptive surface of the small intestine. This leads to difficulties in properly absorbing nutrients from food, which can result in a host of painful and sometimes debilitating symptoms: anemia, diarrhea, stomach pain and bloating, weight loss, rashes and fatigue are all signs of Celiac, though they may not all be seen in every patient. Untreated Celiac disease has been linked to serious conditions like depression, diabetes and osteoporosis. It’s possible to screen blood for antibodies related to Celiac disease, and a definitive diagnosis is made with a biopsy, which must be done before treatment for the disease begins. It’s estimated that one in 133 Canadians has Celiac, which tends to run in families; a study from the University of Maryland found that incidence of the disease appears to be rising.

The treatment for Celiac disease is simple, but definitive: don’t eat gluten, ever again. And that means none. People with a gluten intolerance or sensitivity can sometimes eat low-gluten grains like spelt; those with a wheat allergy must just avoid that grain specifically and not gluten generally. But people with Celiac have to avoid all forms of gluten in order to stay healthy, which includes the gluten often added to processed foods as a sort of food glue. Even a small amount of gluten ingested can cause a serious and painful reaction. There is no cure for Celiac disease, but those who avoid gluten entirely can keep the disease under control.

As awareness of Celiac disease, wheat allergies and gluten intolerance grows, more and more gluten-free products become available, for lower prices. Sales of gluten-free products increased by 74 percent from 2004 to 2009, according to Nielsen. And of course, many foods are naturally gluten-free, including fruits, vegetables and meats, and grains like rice and quinoa. You just have to make sure they are packaged in a gluten-free environment.

Here are some resources to learn more about Celiac disease:
Canadian Celiac Association
Celiac.com
Gluten Free Girl and the Chef
The Gluten-Free Diet 101

Sprinkle a little paprika on your eggs. Add cinnamon to that coffee. Order the curry. A new study published in the Journal of Nutrition has found that a diet rich in spices like turmeric, cinnamon and paprika can counter the damaging effects of fatty foods.

Penn State University’s research team saw blends of antioxidant spices reducing the heart stress triggered from high-fat foods.

“Normally, when you eat a high-fat meal, you end up with high levels of triglycerides, a type of fat, in your blood. If this happens too frequently, or if triglyceride levels are raised too much, your risk of heart disease is increased,” study leader Professor Sheila West told Science Daily.

“We found that adding spices to a high-fat meal reduced triglyceride response by about 30 per cent, compared to a similar meal with no spices added.”

The research team prepared two test meals for six men ages 30 to 65, all overweight but otherwise healthy. The meals were identical, save for the addition of two tablespoons of culinary spices — an antioxidant dose equivalent to 1.4 ounces of dark chocolate — to one of the meals.

“In the spiced meal, we used rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika,” said postdoctoral fellow Ann Skulas-Ray.

“We selected these spices because they had potent antioxidant activity previously under controlled conditions in the lab.”

After each meal — chicken curry, Italian herb bread, and a cinnamon biscuit — the test participants had blood drawn every 30 minutes for three hours. The results: antioxidant activity was up 30 per cent and insulin response decreased by 20 per cent after the spice-infused meal. (High insulin levels can be toxic over time, contributing to heart disease, arthritis and diabetes.)

Skulas-Ray says that none of the participants experienced any gastrointestinal discomfort from the spicy foods. In the future, West and her team will investigate if smaller doses of antioxidant spices can produce similar results.

More than 10 million Americans regularly complain about being bloated. That uncomfortable sensation — the result of air passing through your intestines — is often caused by a tempting culprit: salty and fatty foods. So, what’s safe to eatto keep women from unbuttoning those skinny jeans? We researched the top fruits, vegetables, herbs, and spices that will save any stomach from an uncomfortable expansion.

Oranges and Watermelons
Because water flushes waste and excess water out of your system, enjoying water-rich foods is ideal. Watermelons, as their name suggests, are almost all water — 92 percent. Oranges too are approximately 80 to 90 percent water.

Yogurt
Not only does yogurt have a high water content, but it promotes the growth of good bacteria in the stomach. This bacteria is responsible for the reduction of excess gas that accumulates in the organ over time.

Garlic
This plant helps reduce the levels of fat in the liver, whose main functions include detoxification and the production of biochemicals necessary for digestion — major aspects of the prevention of bloating..

Broth-Based Soup
Soups based on broth — not chowders, purees, or cream soups that are high in saturated fat — have an extremely high water content yet can be filling. Plus, the sodium levels should not be high as long as the soups are made with natural ingredients and don’t come from a can. Canned soups often have as much as 1,000 milligrams of sodium, which is half of the daily recommended limit, in a single serving.

Lettuce and Spinach
These green leaves, in addition to kale and chard, require ample chewing and provide a healthy dose of fiber, vitamins, and minerals. They also help with acid indigestion, constipation, and urinary tract infections.

Peppermint and Ginger
Carminative herbs, which include peppermint as well as chamomile and ginger, are gas reducers and can be enjoyed in tea form. In addition to these herbs, bitter herbs, despite their taste, are effective at stimulating the digestive tract as well as the flow of saliva.

Chili Peppers
Not just a spice to heat up a meal, these peppers reduce the risk of high blood pressure, stroke, and heart disease. Capsaicin, an active ingredient found in the peppers, can also increase metabolism and curb food cravings, especially for sweets.

Broccoli and Cauliflower
Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, break down harmful forms of estrogen for safe elimination from the body. Still, they do contain sugars that are sometimes difficult to digest and thus should be eaten in moderation (a half-cup serving at a time)..

Here’s a surprising fact: Canada is the world’s largest exporter of lentils, distributing this healthy legume to over 100 different countries annually. Despite that, lentils are under-appreciated in this country. They’re staple food for much of the rest of the world, and for good reason: 100 grams of lentils provide 26 grams of protein and 7.5 grams of iron (60 percent of your daily needs). This makes them a great choice for vegetarians, who often struggle to get enough of these body-building nutrients, but they are a great addition to any diet as a healthy and affordable source of protein.

Five reasons why lentils are a superfood
1. High source of vegetarian protein: Protein induces satiety (the feeling of fullness) faster than fats and carbohydrates, and also keeps blood insulin levels from spiking. Frequent insulin spikes can lead to constant elevated blood glucose, and even diabetes.

2. Great source of fibre: The colon is the main exit route for moving toxins and excess cholesterol out of your body, and fibre is what binds these wastes for healthy elimination, making it the ultimate cleanser. This intestinal detox pathway must be functioning properly in order to clear out your whole body’s toxins effectively. The green lentils in the salad below have the highest fibre content of any lentil.

3. Get rid of that spare tire: In a recent 18-month study, folks who enjoyed lots of pulses (edible seeds of leguminous plants) like lentils lost more belly weight! Their fibre intake was higher, vitamins and minerals like chromium were better maintained, and the glycemic index of their meals was lower. The glycemic index measures how fast a food raises your blood sugar. If your blood sugar goes too high, then insulin will shuttle more fat around your middle.

4. Maintain normal blood pressure: Lentils are packed with potassium, which is needed in balance with sodium to maintain a smooth heartbeat and normal blood pressure. These two electrolytes keep your heart beating properly.

5. Improve liver function: Lentils contain high amounts of choline, which the liver uses to package fat for distribution throughout the body. Choline helps prevent build-up of fat in the liver, which can lead to a condition known as fatty liver. If fat infiltrates the liver, it can lead to cell death and hinder the liver’s ability to properly filter toxins. So clean up your act with choline!

Tuscan Lentil salad

This hearty new spin on an old classic makes a great, fast meal and packs well for lunch the next day. Expect steady, long-lasting energy from this vitamin- and mineral-charged dish.

Ingredients
8 sun-dried tomato halves, packed in oil, drained
1 cup fennel bulb, finely sliced
1/2 cup red onion, diced
1/2 cup water-packed artichoke hearts, drained
1/2 cup olives, preferably black
1 cup red pepper, julienned
19 oz (540 mL) can green lentils, rinsed and drained
1/2 cup fresh flat-leaf parsley, chopped

Dressing
1/3 cup lemon juice
1/4 cup extra virgin olive oil
1 tablespoon minced garlic
1 teaspoon Dijon mustard
2 teaspoons dried oregano
Sea Salt and freshly-ground black pepper to taste

1. Finely chop sun-dried tomatoes. Slice fennel into thin strips. Coarsely chop fennel fronds (the feathery green tops). Quarter the artichokes. Julienne the red pepper by slicing into matchstick-size slices. Wash and chop parsley. 
2. Mix all dressing ingredients in a separate bowl.
3. Place all ingredients in a bowl and top with dressing. Mix well and taste to adjust seasoning. The flavour improves as the salad marinates, so consider making it ahead. Can be refrigerated for up to three days.

While I’m a huge proponent of keeping a food diary to lose weight—research shows that it works—not everyone agrees that it’s a worthy use of time. (What else works for weight loss? Discover the 4 Secrets of Skinny People). Even thinking how to cut calories can, to some, feel like a total waste of brain space. And so, for you, my friends, I offer these simple mind tricks for getting slim:

Use smaller plates. As serving sizes have gotten bigger, so have plate sizes. The result: Appropriately sized portions look puny. Put your food on smaller dishes and your drinks in smaller glasses to help you feel satisfied on less food.

Fill half your plate with vegetables, as the United States Department of Agriculture’s new MyPlate—which replaces the Food Pyramid—suggests. (Divide the other half into whole grains and a lean source of protein). Vegetables generally are loaded with fiber, which helps keep you feeling full.

Eat with chopsticks, which allow you to pick up only a small amount of food at a time, so you slow down. Savoring every bite of your meal can help you recognize when you’re full—before it’s too late.

Reach for water-rich foods. Foods with that contain lots of water—think soups, salads, cucumbers and watermelon—help you feel full and satisfied on fewer calories. Starting a meal off with these foods can help prevent you going overboard on higher-calorie foods later. For example, research out of Penn State shows that having a first-course salad can reduce overall calorie intake at a meal by up to 12 percent. In another study, people who started lunch with vegetable soup ended up eating 20 percent less than those who skipped the soup.

Eat at a table. (And sit in a chair). Have you ever had dinner while unloading the dishwasher? Um, guilty. Not a great plan if you’re trying to lose weight, as multitasking at meals often leads to forgetting you’ve even eaten. Case in point: A recent study in the American Journal of Clinical Nutrition showed that playing solitaire while eating dampened participants’ memories of their lunch (and made them feel less full), which, in turn, may have caused them to eat 125 calories more when they snacked later on.

Here’s an interesting post from Isabel De Los Rios, founder of the Diet Solution Program, on the benefits of coconut oil.

There is an incredible thing that happens when you lose weight and finally get your health in order (I’m not talking about buying a new bikini)…Everyone wants to know how you did it. Am I right?

This is exactly what has happened to my mom. A few years ago she lost 40 pounds and was able to stop taking her blood pressure and cholesterol medications just by using the principles I teach in the program (I haven’t asked her about the bikini).

Now, even a year later, all of her friends are constantly calling her to ask their nutrition and health questions. Funny thing, they never want to talk to me, they only want to talk to her!

Last week my mom called me and needed a bit of help. “Isabel, I tried to tell one of the ladies at the YMCA where I exercise that she should use coconut oil to cook and she nearly fell off the exercise machine. I think she thought I was trying to kill her. She said her doctor told her to stop eating all saturated fat and that oils like coconut oil are fattening. How do I explain to her that it’s actually good for her?”

This same scenario happens to me all the time. People have a really hard time believing that coconut oil is not “fattening” or “dangerous”. We have all been falsely led to believe that fat, especially saturated fat, is the cause of our weight gain and health problems. This is only half true. Some fats like hydrogenated oils and vegetable oils do contribute to heart disease and weight gain, but good fats like coconut oil, butter and olive oil are actually great fats for our bodies. Think about how much healthier people were in the late 1800′s and very early 1900′s. Heart disease was almost unheard of back then.

Let’s put some of these MYTHS about coconut oil to rest right now.

Myth #1 – Coconut Oil contains a lot of fat so it must be fattening.

Truth – Not all fat makes you fat (I want to get this tattooed on my forehead). Certain fats do cause weight gain, but other good fats will actually burn unwanted fat off your body and accelerate your metabolism. I explain this in much more detail in the FATS Chapter of The Program Manual so be sure to reference your manual for those details.

Myth #2 – Coconut Oil contains almost all saturated fat so it must be bad for you.

Truth – Saturated Fat is not the cause of heart disease, weight gain and high cholesterol. Saturated Fat has been falsely accused and it is SUGAR that is Enemy Numero Uno (It is worse than the Joker in Batman). Again, this is explained thoroughly in your manual (The Truth About Saturated Fat), stating facts and figures that prove saturated fat is really not our major problem.

Myth #3 – Coconut Oil should be avoided by those who are at risk for heart disease .

Truth – The fat in coconut oil is one of the healthiest oils you can consume (yes, even for those with heart disease). It is rich in lauric acid, which is known for its antiviral, antibacterial, and antifungal properties and contains no trans fat. The saturated fat in coconut oil is different than many other oils in that it is of the medium-chain fatty acid (MCFA) variety. The body digests MCFAs more easily and sends these fats directly to the liver where they are immediately converted into energy. Now isn’t that great? A fat that is used to make energy instead of storing it on our bodies. We can all use some of that. I highly recommend everyone use unrefined, organic coconut oil for all of their cooking needs. 1 – 2 tsps for most cooking is more than enough. You can even use it raw if you like as I think, it tastes OH SO DELICIOUS! I usually have about 2-3 total TBSPs per day which is a perfect amount for a fat burning eating plan. While it’s really good for you, there’s no need to go overboard.

If you’re not convinced, here’s a link for a second opinion.

Forget diamonds, spices are a girl’s real best friend. Not only will adding them to most of your meals help stave off disease, they can also prevent aging (the wrinkles, weight gain!) and age-related conditions. Of all the spices out there, here are 10 you should add to your diet immediately.

Cardamom: Use this ground-up spice to add flavour to exotic Asian dishes — it’s known to detoxify the liver and boost the immune system.

Cayenne or Dried Chili Flakes: These fiery spices may enhance your metabolism while also making you feel fuller longer. Use them in salsa, guacamole, pasta sauces, etc.

Cinnamon: This sweet spice is loaded with antioxidants and may regulate blood sugar and lower cholesterol. Add a pinch to your yogurt or baked goods.

Cloves: Rich in powerful antioxidants, cloves can help treat inflammation and infection and may work as an all-natural painkiller.

Garlic: Potentially the most powerful of spices, garlic has been shown to cure almost all that ails you — from heart disease to arthritis and cancer. The root veggie (used as an herb) can be added to almost anything for a touch of flavour and spice.

Ginger: Used as a medicinal for centuries, ginger is kind of a cure-all, treating everything from headaches and stomach aches to nausea and colds. It’s a great addition to marinades for fish or as a sushi topper.

Oregano: With as much antioxidant power as broccoli, this spice can stave off ageing and diseases like cancer. It adds a flavourful kick to pizza, pasta and salad dressings.

Rosemary: Delicious on pizza or in potatoes, this spice is known to improve the health of the heart and may reduce inflammation.

Thyme: Looking for a respiratory system boost? Adding thyme to stir-frys or dips can help — the powerful spice has compounds that promote lung health.

Turmeric: A popular spice in India (it’s used in curries), this spice contains curcumin, a spice that promotes liver health and fights infection as well as respiratory ailments. It may also stave off brain degeneration.