Read The Label, Save Your Health

The importance of reading the label:

Most of the time when the government decides to get involved in your life you usually end up the short end of the stick, in this instance however I have to agree with them when they required the manufacturers of the foods we eat to update their labels as far as the nutritional content of their products.

For anyone interested in weight loss this label should become your best friend, there’s simply no other way for you to know exactly what you are eating and drinking as far as the nutritional value goes and what effect this will have on your diet.

Understanding just exactly what the label says is extremely important which is why I decided to write a piece on this subject. Everyone should have some idea of what they’re consuming (whether there trying to lose weight or not) just for the obvious health reasons.

What you eat and drink for the most part is going to have a profound effect on the way you live your life and how long that life is going to be, by understanding the nutritional value of what you are consuming will go a long way toward helping you make the right choices for a healthier and longer life.

Labels for dummies

Reading the label:

There are several sections on all the labels you will find on all processed foods (and even some organic ones) so starting at the top we’re going to go over each and everyone. When you first start to read labels they can be little confusing, but by the time you finish reading this you’ll know everything there is to know about the product you’re looking at and whether it is healthy for you and your family to eat.

So we’ll start at the top, the first thing the label will say under the new government regulations is “nutritional facts”. All of the data under this is based on a 2000 calories a day diet, if your body requires more or less than 2000 calories a day you’ll have to adjust things accordingly. (and a little later in this article I’ll teach you to quickly calculate just how many calories your body needs on a daily basis depending upon age and activity level)

Serving size:                                                                                                                                 

This is found right under “nutritional facts” and can be very important in calculating the number of calories you are consuming on a daily basis.

If for instance what your holding is a bag of cookies and it’s serving size is two cookies and you eat six cookies than all the numbers on the label will have to be multiplied by a factor of three. Right under serving size is servings per container which makes it real simple to keep track of how many calories your consuming.

Calories per serving:

This is also very important to pay attention to especially for people trying to lose weight, for instance using the example from above say a serving of two cookies is 150 calories but if you ate those six cookies you’re talking 450 calories which is why serving sizes are so important.

And while this section tells you how many calories are in a serving it doesn’t tell you what kind of calories they are, it does however tell you how many calories are from fat.

Total fat:

This section you want to look at very closely, it is broken up into four categories which are saturated fats, Trans fats, cholesterol, and sodium. This section is important because these four things affect whether your going to suffer at some point in your life from things like high blood pressure, heart disease, and obesity just to name a few so when looking at the labels try to pick foods that have the lowest numbers as possible in these categories.

A good rule of thumb is to limit your total fat intake to no more than 55 to 78 Grams a day and no more than 15 g of saturated fat, 2 g or less of Trans fats, 300 mg or less of cholesterol, and around 2500 milligrams of sodium.

Percentage of daily value :

This section you’ll find on the far right hand side of the label, this is a percentage of the ingredients that the scientific community considers essential for a healthy diet. If the label says dietary fiber equals 3% for one serving of whatever product you’re looking at then you know that you’ll have to get another 97% of your daily fiber from other foods throughout your day.

The same goes for fats, carbohydrates, vitamins, and minerals, however you will not find a daily percentage of Trans fats because the FDA doesn’t have at the current time the scientific information in order to make a judgment on this.

Total carbohydrates:                                                                                                  

When reducing your fat intake you increase your carbohydrates, choose foods that are high in complex carbohydrates that your body breaks down more slowly so as not to affect too much the insulin levels in your blood. Think whole grain breads, vegetables, and fruits.

Dietary fiber:

I’m sure most of you are aware of how important fiber is for your diet. Vegetables, fruits, beans, peas, and whole grain foods are all an excellent source of dietary fiber and it’s well known that having a diet high in these foods helps reduce the risk of cancer and heart disease.


If you have read anything else on my site and then you know how I feel about artificial sugar. All the sugar your body requires should come from natural sugars like fruits, dairy, and carbohydrates.

Try to stay away from or limit any kind of artificial sweetener when you’re reading the label also look for corn syrup, high fructose corn syrup, fruit juice concentrate, dextrose, sucrose, maltose, honey, and maple syrup.  These might all sound like different things but once they hit your bloodstream there all the same, artificial sugar.


When you say protein most people think beef, poultry, or fish. The problem with animal protein it also contains fat and cholesterol, when getting in your daily amount of protein without going over your daily amount of fat and cholesterol think vegetable proteins that come in cereals, grains, and beans.

You can also get protein from dairy products like cheese, yogurt, and milk. You won’t find your daily value percentage on this or sugar for the same reason you don’t find it on Trans fats.

Vitamin and mineral section:

This is all very straightforward it lists the vitamins and minerals contained in the product and the percentage of how much it contributes to your healthy daily requirements. Bearing in mind that different people (IE children, teenagers, men, women, people over 50) all have different needs when it comes to vitamins and minerals.

% of daily values:

This is the last section that you will find on the nutrition facts label, it is just here to let you know that all the values are based on a 2000 calorie a day diet. So you’re going to have to figure out what is right for you and adjust these things accordingly, not everybody is going to be the same.

For people wanting to lose weight these figures would have to be adjusted down if your dietary requirements were 2000 calories to maintain your weight. Also a lot of people require more than 2000 calories a day especially if they’re very active. While smaller people will only require 1600 to 1800 calories a day to remain healthy.

How many calories a day do I need:

This all depends on how active you are and your body size, and while there’s a lot of ways to calculate how many calories you need there is one simple way to check this. If you’re a person who gets little to no exercise take your body weight and multiply it by 13 so if your weight is 175 pounds you would need 2,275 calories a day to maintain your weight. However if your 175 pounds and you want to get down to 150 pounds then you need to decrease your daily calorie intake two 1950 calories.  (150×13)

If your a person who gets moderate exercise each day then you need to multiply your body weight by 16, using the example above of the 175 pound person that would acquaint to 2800 calories to maintain your weight and 2400 calories to lose that 25 pounds.

And finally if you’re someone who has a very vigorous exercise routine, you need to multiply your body weight by 18, you would need to consume 3150 calories a day to maintain your weight and I would assume if you have that healthy of an exercise routine you’re not looking to lose weight.

So there you have it, you should now know everything you need to know when it comes to reading the labels on the back of the foods that you buy. When buying your food always check similar brands of the same things because the nutrition facts can be wildly different, and it only takes a few minutes to find the best Brands to feed your family. Also it won’t take to many trips to the grocery store before you know what’s good for you and what’s not so good for you.

Good luck,


Sensa Review

SENSA weight loss program?

I wasn’t sure at first whether this was a weight loss program or a weight loss supplement, in the description for their website and they call this a weight loss program. Well it’s their product so I suppose they can call it whatever they like, however just because they call it something doesn’t necessarily make it true. I can call my wheelbarrow a Harley Davidson, after all it has two wheels just like a Harley does but that doesn’t mean I can ride it down to the end of the street.

They’ve done a very nice job on their website, when you go there you’ll see all kinds of testimonials from people that supposedly lost all kinds of weight by using this product. you’ll also see the supposed results from clinical trials on how this product has helped people to lose weight, also they have a very nice looking page of their medical advisory board with seven doctors in the fields ranging from psychiatry to gastroenterology to cardiology.

Last but certainly not least you’ll see their page listing all the television shows Dr. Alen Hirsch the inventor of the Sensa weight loss program has been on talking about his revolutionary weight loss system. This has all been brilliantly designed to do one thing, make you believe that something you sprinkle on your food is a Bona fide weight loss system.

Jenny Craig is a weight loss system, Weight Watchers is a weight loss system, the HCG diet is a weight loss system, this is a weight loss supplement and from everything I’ve read not a very good one.

Dr. Hirsch claims this is clinically proven and was reviewed by the peers of the endocrine society, which came as quite a shock to the endocrine society because they never did any such review and have no idea what he’s talking about.

Sensa Review

How does SENSA work?

The premise of this is quite simple, there’s two different kinds of sprinkles that you get when you buy this program. One is sweet and one is salty, you sprinkle the sweet crystals on sweet foods and you sprinkle the salty crystals on salty foods. The Sensa crystals are supposed to enhance the smell and flavor of your food so that you eat less and lose weight. Dr. Hirsch’s theory is that your sense of smell is linked to your appetite what is called “sensory satiation” so by increasing the smell of your food your brain will be tricked into thinking your full when you’re eating faster than you normally would so you eat less and lose weight.

On the Sensa diet you don’t have to exercise, you don’t have to change any of your eating habits, you can continue to eat all the unhealthy crap that made you overweight in the first place and you’ll still lose weight. This all sounds very seductive, I don’t have to exercise, I don’t have to change my eating habits, and I’ll still lose the 40 pounds I been trying to get rid of. Almost sounds too good to be true, unfortunately most things that sound too good to be true usually are.

What’s in the Sensa crystals                                                                                                  sensa diet review

Maltodextrin, tribasic calcium phosphate, silicon dioxide, natural and artificial flavoring, FD&C yellow 5, Carmine and soy milk ingredients. Sounds yummy doesn’t it, nearly all of these ingredients are artificial and chemically based. Also none of these things are active ingredients to aid the body for weight loss, if you would like to actually see some ingredients that will help with your weight loss plan read my article on Apidexin supplement review.

What you will get with some of those ingredients, and these are the ones that there website will admit to are upset stomach, hives, dizziness, swelling, difficulty breathing, gas, and diarrhea. There is no science to back up any of the claims that they have made about the Sensa diet, and there is no magic bullet when it comes to weight loss. There are things that you can do to help with your weight loss goals but I don’t think that the Sensa diet is one of them. There are over 60 reviews alone on this at and almost all of them are just like these.

SENSA reviews

by debbie

What more can I say? Another weight loss product that doesn’t work. Even watching my diet, and adding the product to everything I ate didn’t help. It worked like a fiber and laxative for me. Don’t believe that you can eat ALL you want and sprinkle fairy dust on your food and you will lose 30 – 50 lbs. in 6 months. I stopped using Sensa and cut down on carbs and sugar, started walking regularly and lost 10 lbs in a month…no diet, no fairy magic dust, only cutting down helped me.

By Huron Ohio

Seriously! How could I have been so stupid as to think that this product would work. Decreases appetite? NOT a CHANCE! I read the positive reviews prior to purchasing Sensa. I do believe the Sensa manufacturers got some of their employees to write these fake reviews. I noticed NO change in my appetite…nada…zip… nothing. I used it exactly how instructed. Don’t waste your money, folks. Yet another unfortunate scam on the American public.

By Domina “Ms. Gotti”

Sensa just absolutely do not work. They are selling lies and tall tales. Sensa has absolutely no effect and it’s all sensory to trick in to believing that your experiencing something. I got it to try for a month free(1 month supply they said) but then they sent me a 6 month supply and tried to charge me for it. These people just want your credit card info to have a field day on it. The people who made this drug i would say had to be already rich and well off on the count of how much they must have put into publicity and advertising because this stuff was all over the news, the internet etc.. and it’s just a BIG BIG scam to get a hold of your credit card and money.

This product does nothing it doesn’t help you to eat any less or more for that matter. Your suppose to smell it in your food and the scent is suppose to communicate with your brain to trick you into getting full faster!?? Yeah right. I smelled nothing in my food and if i did it didn’t work. Don’t waste your time or money. if you really want to loose weight Tadin Zendo Dieters tea works better than this stuff or the new version of Phen-phen. You will be spending about the same amount of money that you would on this sensa but with those products at least you get results and not get played like a fool.

The bottom line

There is no doubt that your sense of smell does affect your appetite, anyone who has walked into a bakery or a doughnut shop can tell you that. While all the hype surrounding this product is great from a marketing perspective as far as meeting your weight loss goals I think your money would be better spent on something else. Too many of these types of products that promise you the Moon end up making you depressed and add to your weight problems instead of helping to fix them.

If you’re looking for something to add to your food that will help suppress your appetite try saffron, there are actual clinical studies that state satiereal saffron extract is known to help with various ailments and medical conditions, it’s used as an aphrodisiac and is also very powerful appetite suppressant.

And while it can be expensive because of how it is harvested and stored it is not nearly as expensive as the Sensa crystals are. There is only one way to get long lasting health and weightloss benefits and that is by educating yourself on the foods you are eating and by planning and keeping up a daily exercise routine.

That’s the only way, there are some good programs can help but only if you understand why your overweight in the first place and decide to do something about it.

Good luck,


P.S. I’m not going to put a link to this product on the page, I think it’s a scam. If you still want to try the Sensa supplement you can find it at there home page or

The Mediterranean Diet Review

The Mediterranean diet

So just exactly what is the Mediterranean diet, this is not a diet program like the HCG diet or Nutri-System. What the Mediterranean diet is about is changing your eating habits to the way the people eat along the coast of the Mediterranean Sea. I would assume that your next question would be why you would want to eat the way these people do, and the answer would be that the people who live there have much lower instances of cancer, heart disease, high blood pressure, strokes, and have a higher life expectancy than we do in this country.

Now not all the people that live in that region of the world eat the same things, Greeks don’t eat the same as the Spanish or the Italians and French food differs from all three but all of these people’s foods do have some things in common. There eating habits are similar in that they rely a lot more on seafood or chicken as their main source of protein with red meat reserved for only special occasions.

Fruits, vegetables, beans, nuts, legumes, and whole grains make up the bulk of their daily menu, with small amounts of eggs, cheese, and yogurt. Most of these cultures don’t use butter, instead they substitute it with olive oil, natural herbs and spices to prepare their meals.                                                                                                                          mediterranean diet review

Now if you have looked at some of the recipes from that part of the world you might think that their meals might be on the high side fat wise, and you would be right. What makes their meals different is their use of extra virgin olive oil, which is a monounsaturated fatty acid that promotes artery health. What makes their diet different from what we eat in this country is that most of the foods that they eat don’t come with a label telling you the ingredients.

Any time you eat something that has a nutrition label on the back chances are it’s been processed, refined, or enhanced. So while that makes for a convenient meal that is much easier to prepare than making it from scratch with all natural foods, bear in mind that there is a price that you will pay health wise and with a shorter life expectancy.

Nutritionist Jennifer Casey on the mediterranean diet:

Dr. Ancel Keys and the Mediterranean diet:

Now Dr. Keys did not write any of the books that you see nowadays on the Mediterranean diet, what he did was the research those books are based on. After world war II Dr. Keys noticed that a lot of the people in the United States were suffering and dying from high blood pressure, strokes, heart disease, ect.. While over in Northern Europe which had a shortage of nearly everything after the war the people there weren’t suffering from the same problems. Dr. Keys embarked on what was later to be known as the “seven countries study” to find out why this was.

So to make a long story short what Dr. Keys discovered was that in Europe with all the shortages, the people there had to rely on other types of foods to survive and that in a large part was what was making the difference between the two groups. He realized that a diet high in fats like butter, eggs, and beef would lead to heart disease. That’s when he changed his diet from what was normal for a person that was born in Colorado in 1904 too what we know today as the Mediterranean diet. Dr. Ancel Keys died November 20, 2004 two months before he was to turn 101.

Can I lose weight on the Mediterranean diet:                                                         Mediterranean Diet  

Absolutely, just about anyone would lose weight if they chose to adjust their eating habits to a Mediterranean style of eating. With their emphasis on fresh fruits, vegetables, nuts, and seafood this would probably be the single healthiest thing you could do. But it’s not just the way they eat that makes their culture so much lower than ours when it comes to health related problems.

Also over their they lead a much more active lifestyle, so if you really want and to achieve all the benefits health wise they take for granted and if you’re like me stuck behind a desk all day then you need to start a daily exercise routine. Even if that means getting up 30 minutes early like I do and walking around your neighborhood, I would be willing to bet you are no slower than I am and I can do 2 miles in 30 minutes and that’s all it really takes.

So like I said when I started writing this it is not a diet program, this is just a way to change how you prepare your meals so you can enjoy the healthy benefits that come with eating this way. By following the Mediterranean diet you’re not going to starve yourself, you’re not going to have to pay for prepackaged meals like you would have to do with a weight loss plan like Jenny Craig but you will have to learn how to cook differently than you do now.

There are a ton of cookbooks on the Mediterranean diet you can pick up for only a few dollars, and once you learn a few recipes I think you will come to realize that they are just as tasty as what you eat now, they’re just much better for your body and your health. All the ingredients that you will need you can find at your local supermarket, by following the Mediterranean diet plan that doesn’t mean you have to give up everything that you love to eat, but by learning more about this way of preparing your meals you will be giving yourself and your family a gift that no one can put a price tag on.

Some reviews on the Mediteranian diet:                                                                  Mediterranean Diet Review       

Sharon K. Lewis

I really liked reading the Mediterranean Diet book. It is very imformative and helpful in giving out good common sense nutritional information. I have not tried any of the recipes in the book yet, but I plan to in the future. I have been eating a “Mediterranean style” diet for the past year and I have lost 20 pounds and feel better. I do not cook a lot of fancy gourmet meals, but I cook very simple meals made from natural ingredients. I avoid fast food and highly processed food as much as possible. I eat more fresh fruits, veggies, whole grain cereals and good quality fish and chicken. I use extra-virgin olive oil in most of my cooking and limit my intake of sugar and processed sweets. Most of my snacks and “desserts” consists of fruit,plain yogurt,olives, nuts and other natural foods. I feel much better since I stopped eating all the processed fast food junk loaded with chemicals. It doesn’t take a rocket scientist to learn how to eat healthy. If the food is natural and unprocessed and doesn’t have any artificial ingredients, then it is healthy.

a reader

Research has shown that the traditional Mediterranean diet is one of the safest and healthiest in the world. People who follow it have significantly lower rates of heart disease, cancer, diabetes, and other chronic illnesses. This book offers dietary wisdom and practical advice in language that is easy to understand. In addition to providing nutritional information, an eating plan, and an exercise plan, it emphasizes the importance of strong social ties and of dealing with stress efficiently.

R. W. Cole

This is the easiest, simplest and nutritionally complete diet I have ever followed. Once you get the basics in chapter 2 you are on your way to a healthy and satisfying journey through the diet maze. Food choices and portions are explained in an easy to follow manner. No scales, calorie counters or physics degree needed. Just pick your food categories and enjoy!

Click Here to learn more from author Marissa Cloutier on the Mediterranean diet

Click Here to check out the Mediterranean diet for dummies cookbook

Good luck,


Topic: Mediterranean diet

Why Are We Overweight

fat loss diet onlineWhat is causing us to became fat 

Why are some people overweight, and why do other people go their entire lives without ever having a weight problem? Actually unless you have a medical problem there are three main reasons for people to be overweight.

The first reason would be a sedentary lifestyle, in other words a complete lack of any type of exercise routine. The second reason is the choices you make in the foods you eat. The last reason and this one most people don’t realize is lack of sleep, if you don’t get at least seven hours’ rest every night this can also cause weight gain.

In this country we are hampered by our western diet, it’s programmed into us by television, radio, the Internet, and even over our phones on a daily basis. You can’t turn a corner or walk down the street without being bombarded by advertisements for products that in most cases are really not very good for you.

When was the last time you saw or heard a commercial extolling the virtues of vegetables, fruits, or whole grains. Instead what we get are commercials from McDonalds and Starbucks, you are what you eat and drink.

Good Nutrition vid


That saying has never been more true than it is today, most of the foods you see advertised on a daily basis are full of carbohydrates and although they made taste good and bring some short term satisfaction they are the main reason a lot of us are overweight.

To understand why this is first you have to understand the difference between good carbohydrates and bad carbohydrates. Also you need to understand the effect on your body both these kinds of carbohydrates have when you eat or drink them.

Good carbohydrates (complex) also called starches are found in all types of products including grains, breads, rice, and pasta. They also occur naturally in fruits, vegetables, and beans among other things. Bad carbohydrates (simple) can be found in a lot of the same products simple carbohydrates are nothing more or less than sugar, that’s why there also referred to as simple sugars.

When you consume carbohydrates your body converts them into simple sugars (glucose) which get absorbed into your bloodstream, as your blood sugar levels rise insulin gets released from your pancreas which moves the sugar into your muscles to be used as energy. Unfortunately because of the diet we have in this country we consume a lot more carbohydrates then the body requires to function.

So all that excess sugar in the blood gets stored for later and turns to fat, the difference between the two types of carbohydrates are the time it takes for your body to break them down. Simple carbohydrates are broken down very quickly which causes a spike in your blood sugar levels, complex carbohydrates are broken down much more slowly so they don’t have nearly the effect on your blood sugar levels.

However there are some simple carbohydrates that occur naturally in foods that won’t cause your blood sugar to spike and there are some complex carbohydrates especially if they’re processed that will cause your blood sugar to spike. Only by developing a working knowledge of each can you stop your body from storing that excess sugar and having it turn to fat.

So what foods containing good carbohydrates:                                                                  

Good carbs can be found in a lot of natural foods including brown rice, wild rice, whole grains, whole oats, whole-grain barley, whole-grain corn, vegetables, fruit, and even some dairy products. When your doing your grocery shopping get into the habit of reading the ingredients list of the things you’re buying, while this may make your shopping trip a little longer it will be worth it for your health in the long run.

Some of the things you might want to watch out for when you are reading those labels are brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, High-fructose corn syrup, lactose, Maltose, Malt syrup, molasses, raw sugar, sucrose, sugar, and syrup. All these things are sugar additives and should be avoided as much as possible, all the sugar your body requires can come from all natural foods.

The human body does not need carbohydrates to burn as fuel, your body can get all the fuel it needs from the protein that you eat. Your body only needs carbohydrates for proper brain function and your body gets some of the nutrients it needs to stay healthy from carbohydrates.

The effect of blood sugar spikes:                                                                                

Your blood sugar levels are controlled by two things, insulin as I mentioned before causes your blood sugar levels to go down and glucagon which is a hormone that causes your liver to release glycogen causes your blood sugar to rise when it gets too low.

In a perfect world you wouldn’t need either one of these things, in a perfect world you don’t want your blood sugar to get too high or too low. What comes from this yo-yo process can cause what is known as insulin resistance, which can lead to some rather nasty things including high blood pressure, heart disease, and type 2 diabetes.

Figuring out which carbs are good for you and which curbs are bad for you is not really that difficult, they have what is called the glycemic index which will tell you everything you need to know about the foods that you were eating and what affects they will have on your blood sugar levels.

So which are looking for is a meal that is on the lower end the glycemic index, the lower glycemic score the longer it takes for your body to break down those foods, the higher the score the faster your body breaks it down and the greater affect it will have on your blood sugar levels. You can find a link to the glycemic index here. (just scroll down the page, you should find most common foods listed)

I hope this give’s you some understanding of why some people are overweight and others are not. It’s because of what they eat and how much. The human body does not need that much food to survive and function, everything else just turns to excess fat and it’s just as much about what you eat as how much. Only by making an informed decision on what you put in your mouth can you hope to achieve your weight loss goals.

Good luck,


South Beach Diet Foods

South beach diet menu, phase one

As I mentioned in my post on the south beach diet review this diet in some ways is easier to follow than others, and in some ways it will be a little bit more of a shock to your system especially if your present diet contains a lot of bad carbohydrates, starch, and sugars. During phase one which should last at least two weeks those things will definitely want to be avoided.

Unlike a number of more restrictive diet programs like the Pritikin diet or the Ornish diet, having eggs for breakfast is not discouraged by Dr. Agatston because they contain no saturated fats and do contain good cholesterol.

If this is a problem for you I would suggest removing the yoke and having just an egg white omelet with vegetables and non-fat cheese with a side of two strips of Canadian or Turkey bacon for breakfast. You can also if you so choose use a good sugar free egg substitute, whichever route you choose limit yourself to the equivalent of two eggs per day for breakfast.

Make Fat Free/Sugar Free South Beach Yogurt

Daily menu:

  • Breakfast
  • Snack
  • Lunch
  • Snack
  • Dinner
  • Desert (south beach does not require that you have a dessert)

Breakfast size: (see full list of foods below)

  • One serving of protein
  • A minimum of one serving vegetables
  • Coffee or tea (no sugar added)
  • V-8, tomato juice, or vegetable juice (counts as a vegetable)
  • 8 OZ of fat free or soy milk (see dairy restrictions)

The south beach diet doesn’t focus on how much you eat, it’s more about what you eat so if you’re still hungry it’s perfectly acceptable to eat a little more. One thing to bear in mind is that on this diet program you eat six times a day instead of three, this accomplishes two things.

The first is to keep you from snacking on junk food between meals and cutting down on portion size, and the second thing which is even more important is that by eating smaller portions of these kinds of foods it will help stabilize your blood sugar and insulin levels so that your body will not store as much fat.

Lunch size: (see full list of foods below)                                                                       south beach diet review

  • Minimum one serving of protein
  • Minimum two servings of vegetables
  • You can use salad dressing, but no more than 2 tablespoons (I suggest balsamic vinegar and olive oil)
  • You can have dairy with lunch (see restrictions below)
  • Non calorie beverage

Most lunches on the south beach diet will for the most part consists of a salad, but that does not mean your salad has to be boring. For your protein add some cut up chicken or Turkey breast, or you could add some pieces of sirloin or tenderloin steak, my favorite is pieces of crab or shrimp.

Cut up a hard-boiled egg and throw it on there, green beans, black beans, split peas, cucumbers, mushrooms, sprouts, zucchini, and tomatoes. All of these ingredients would make for a killer salad, it’s all up to you and your imagination.

Dinner size:

  • One serving of protein
  • Minimum two servings of vegetables
  • Some dairy is allowed (see restrictions below)
  • Non calorie beverage
  • 2 tablespoons maximum of fat for cooking

Dinners on the south beach diet are fairly liberal when it comes to what you can eat and how much, there are certain foods that you want to stay away from like all kinds of starchy vegetables, fatty meats, breads, fruits and fruit juices, rice or anything high in starch, most dairy products, and all foods containing trans-fats or sugar.

However if you’ll check the list below you will find that with a little imagination you can make a weekly menu that isn’t going to bore you to tears or cause you to cheat.

Approved foods south beach diet phase 1:


  • Burgers, lean or extra lean ground beef, soy burger, chicken patties, or one sausage patty
  • Steak, sirloin tip, tenderloin, top loin, top round, basically any kind that is very lean without a high fat content
  • Poultry, turkey breast, chicken breast, cornish game hens
  • Seafood, crabs, lobster, shrimp, any type of fish, (just don’t dip your lobster in butter)
  • Other proteins, eggs, tofu, Canadian bacon, boiled ham, lamb, pork, (remove all visible fat)

Protein substitutes:(made from soy)

  • Bacon, Max two slices
  • Burger, Max 3 ounces
  • Hot dogs, Max 3 ounces
  • Organic peanut butter, Max 2 tablespoons
  • Other substitutes, crumbles, nuts, Seiten, Tempeh, and Yuba


  • Beans, black, butter, green, garbanzo, Italian, legumes, soy, or wax
  • Pea’s, pigeon, snow, and split
  • Green vegetables, bok-choy, cabbage, broccoli, celery, collard greens, all lettuce, spinach, and sprouts
  • Squash, spaghetti, summer, yellow, and zucchini
  • Other vegetables, asparagus, artichokes, cauliflower, cucumbers and pickles, eggplant, mushrooms, onions, radishes, and tomatoes
  • Peppers for seasoning (all kinds)

Sauces, oils, spices, and sugar substitutes:

  • Soy sauce, steak sauce, Worcestershire sauce, horseradish sauce, salsa, any spices or clear broths that contain no sugar
  • Canola oil, olive oil, corn, Enova, Grapes seed, soybean, safflower, and lemon juice
  • Equal, sweet & low, Splenda, and Stevia

Dairy: (2 to 3 cups daily of the following milk products)

  • Fat-free, 1 percent, and skim milk as well as low-fat goat’s milk and low-fat powdered milk
  • Low fat Cheeses, American, cream, cheddar, cottage, feta, mozzarella, parmesan, provolone, ricotta, and Swiss
  • Yogurt, sugar free and fat free only


Both of your daily snacks should contain one vegetable and one protein. You are required to have two snacks daily on the south beach diet, however you may substitute nuts instead of vegetables and protein for one of your snacks.


  • Almonds, cashews, Macadamia, pecans, peanuts, pine nuts, pistachios, and walnuts

They should give you a pretty good idea of what you need to look for the next time you go grocery shopping, try to make your meals and store them in your refrigerator or your freezer as much in advance as you can. This cuts down on all the running around you have to do every morning and should help you stay on the south beach diet plan until you achieve your weight loss goals. The common weight loss for phase one of this diet should be around 10 to 15 pounds within your first two weeks.

Good luck,


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Fatloss Diet Supplements, Do They Work?

Dietary supplements

I’m a little leery of the notion “better living through chemistry” however this web site wouldn’t be complete without at least touching on the topic of dietary supplements.

The vast majority of adults in this country take some form of dietary supplements on a daily basis, this could be anything from taking your multi-vitamin every morning to supplement the vitamins a body needs to stay healthy. This could be taking glucosamine for the people who have problems with joint pain. Or you could be taking omega-3 with fish oil it is said will help your body fight heart disease, cancer, and arthritis.

And last but certainly not least we have weight loss supplements, pills, capsules, powders, and shakes. This is a multi-billion dollar industry in this country, so I would be remiss in my duties if I did not provide some information on the products available, whether they work or not, what sort of side effects you might experience while taking them, and also what the risks to your health they might have.

Can pills help with my weight problems?

There’s no doubt that there’s some very good products out there that will help you achieve your weight loss goals, that being said from the research I’ve done so far there’s also alot of products out there that in my opinion serve only one purpose and that is to make someone else very rich.

With the time I have put into researching this particular category in weight loss, for every product that I have found that seems to actually help people I’ve also found several I wouldn’t feel comfortable recommending to anyone. In the coming weeks I will be writing reviews on the ones that I think are worthy of a closer look by you, I will also be writing about the ones in my opinion you should definitely stay away from.

And there are a few things you want to keep in mind before taking any kind of dietary or weight-loss supplements, while the FDA has oversight on these types of products they are not as thoroughly screened as a prescription medication would be. Diet supplements do not have to be reviewed before they are marketed, the company’s that manufacture and distribute these types of products only have to prove their products are safe, what they claim is truthful and not misleading, and that the content label is accurate.

Dr. Oz on Natural Dietary Supplements

What about side effects:

It’s hard to tell for every person what kind of side effect you might have until you actually start taking the product. Different people are going to have different reactions to any new supplement depending on a lot of different factors.

Your health, diet, whether you take prescription medication all these things can affect how your body will react to taking a diet supplement. Most people won’t have any side effect of all, some people will have a very mild side effect depending on the ingredients of what you are taking, and a very few will have a very bad reaction, if this happens to you whatever your taking stop it immediately and call your Doctor.

Taking a diet supplement is not a decision that should be entered into without a great deal of thought before hand. Even the ones that say all natural ingredients doesn’t necessarily mean they are healthy for you to take, in some cases that is just a ploy used by the company’s to get you to believe well it’s “all natural” it must be safe.

Anything can be overdosed on, even water. If you’re taking vitamins and also eating breakfast cereal that has the same vitamins added can trigger an overdose, so you have to be very careful not only what you are taking but how much. That’s why a good understanding of nutrition, is so important in the foods your eating as well as your dietary supplements.

What are the risks:                                                                                            diet supplement reviews

That is a question that I will try to answer on a product by product basis, there are some people that I would strongly advise against taking any kind of dietary supplement.

Pregnant women, women who are breast-feeding, anyone taking prescription or nonprescription medication, even someone that is going in for a surgical procedure. Dietary supplements can cause adverse reactions for all the people that fit into these categories.

Some of the more minor reactions that some people can experience are things like nausea, dizziness, mood swings, constipation, headaches, and insomnia. A lot of things depend on what you are taking and how long you plan on taking it, for instance vitamin C and E can have an adverse effect for people who are going through certain types of chemotherapy. Vitamin K reduces the effectiveness of the drug Coumadin to prevent blood from clotting, even herbs like kava and comfrey can damage the liver if taken in two high a dose.

Some risks you might not have thought of is a risk to your pocketbook rather than to your health. I have come across more than a few websites offering free trials of their products only to have your credit card charged even if you cancel their products. Some web sites once they get your information make it almost impossible to stop them from charging you month after month, you can’t get anyone on the phone even during their office hours. (assuming they actually have an office)

You can’t find anyplace on their website to cancel their product and if you send an e-mail they will swear they never got it. All of these things need to be taken into consideration before you decide to purchase any products like these.

Now I’m not saying that all weight loss supplements available out there trying to scam you, most of them are probably designed to help you reach your weight loss goals and the company’s that sell’s them are genuinely interested in helping you do so. Unfortunately what works for one person may not work for another, ultimately the choice is going to be up to you to find out what will work for you and what won’t. Next week we will start out with Apidexin. If there is a product that you think should be added to the list, send me an email and I will get to it as soon as I can.

Good luck,


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NutriSystem Foods

NutriSystem diet foods

When I wrote the piece on the NutriSystem diet review I mentioned that they have a much higher variety of meals to choose from compared to Jenny Craig.

As you’ll see from the list below I wasn’t kidding, as a for taste and portion size the two diets are comparable. As I’ve mentioned before the Jenny Craig meals are somewhat higher in sodium content, nutritionally however they are approximately the same although the Jenny Craig diet plan is more expensive on a meal to meal basis.

Also like Jenny Craig, NutriSystem also offers various plans you can purchase based on nutritional needs and how much money you want to spend.

Nutrisystem Foods Review

NutriSystem advanced:

This diet plan follows the advanced nutrients guide of pre-packaged low-fat, high-protein, high-fiber meals that include omega-3 fatty acids for heart health and natural fiber to make you feel fuller longer. This plan like all of them is low-glycemic.

NutriSystem select:

This diet plan allows you one week of their frozen entrees and desserts as well as three weeks of their non frozen foods that you choose, or selects from one of their “favorites” packages.

NutriSystem flex:                                                                                                          nutrasystem diet review

This diet plan is for the many of us out there who have to watch every nickel we spend, with NutriSystem flex you are allowed five days worth of meals that you supplement by going to the grocery store, this is also a great plan for those that tend to eat out once or twice a week.

NutriSystem nourish:

This diet plan is for the people who like to do it yourself and would prefer to get all your food from the grocery store. The book maps out a monthly weight loss plan using the NutriSystem principle with you developing your own menu from local foods or by ordering NutriSystem meals “ala carte” and mixing the two.

Nu-Kitchen fresh:

This is a collaboration between NutriSystem and Nu-Kitchen, too have your meals delivered fresh to your door, it is NutriSystem’s premier class meal delivery option, with however the price tag that goes with it.

In addition to those mentioned above NutriSystem also has plans for those with special needs. NutriSystem D developed in 2009, was designed specifically for diabetics. NutriSystem vegetarian, has the same nutritional value of the regular meals without the meat. NutriSystem for men, is slightly higher in calories than regular NutriSystem in order to combat hunger.

NutriSystem food list:


  • Apple cinnamon oatmeal, 130 calories 0% cholesterol
  • Apple strudel bar, 160 calories 0% cholesterol
  • Apple strudel scone, 160 calories 5% cholesterol
  • Banana nut muffin, 170 calories 5% cholesterol
  • Blueberry muffin, 170 calories 7% cholesterol
  • Breakfast burrito, 210 calories 3% cholesterol *
  • Buttermilk waffles, 160 calories 2% cholesterol *
  • Chewy chocolate chip granola, 150 calories 0% cholesterol
  • Chocolate chips scone, 150 calories 5% cholesterol
  • Chocolate frosted doughnut, 150 calories 5% cholesterol
  • Cinnamon bun, 150 calories 2% cholesterol
  • Cinnamon bun bar, 150 calories 0% cholesterol
  • Cinnamon roll, 180 calories 2% cholesterol *
  • Cranberry orange pastry, 150 calories 5% cholesterol
  • Double chocolate muffin, 190 calories 5% cholesterol
  • Garden vegetable omelet, 100 calories 25% cholesterol *
  • Golden French toast, 120 calories 0% cholesterol *
  • Granola cereal, 160 calories 0% cholesterol
  • Honey nut bar, 170 calories 0% cholesterol
  • Homestyle pancakes, 170 calories 0% cholesterol *
  • Honey wheat bagel, 170 calories 0% cholesterol
  • Maple brown sugar oatmeal, 150 calories 0% cholesterol
  • Maple flavored breakfast paddy, 80 calories 5% cholesterol
  • NutriFlakes cereal, 110 calories 0% cholesterol
  • Pancake mix, 140 calories 0% cholesterol
  • Peanut butter granola bar, 160 calories 0% cholesterol
  • Southern-Style biscuits and gravy, 160 calories 0% cholesterol
  • Sweetened o’s cereal, 110 calories 0% cholesterol
  • Turkey ham and cheese omelet, 90 calories 3% cholesterol *
  • Vegetable scramble, 120 calories 22% cholesterol
  • Whole grain o’s cereal, 110 calories 0% cholesterol


  • Beans and ham soup, 150 calories 5% cholesterol
  • Beef, bean and cheese burrito, 230 calories 7% cholesterol *
  • Black beans and rice, 210 calories 0% cholesterol
  • Cheese tortellini, 170 calories 3% cholesterol
  • Cheesy Homestyle potatoes mix, 200 calories 5% cholesterol
  • Chicken and pasta in Cacciatore sauce, 130 calories 7% cholesterol
  • Chicken fajita melt, 210 calories 3% cholesterol *
  • Chicken noodle soup, 110 calories 8% cholesterol
  • Chicken quesadilla, 240 calories 12% cholesterol *
  • Chicken salad, 100 calories 12% cholesterol
  • Chicken tacos, 220 calories 10% cholesterol *
  • Chocolate peanut butter bar, 220 calories 0% cholesterol
  • Chocolate raspberry bar, 190 calories 2% cholesterol
  • Double chocolate caramel bar, 190 calories 0% cholesterol
  • Fettuccini Alfredo, 200 calories 3% cholesterol
  • Fudge graham bar, 200 calories 0% cholesterol
  • Homestyle chicken, 140 calories 10% cholesterol
  • Italian-Style Turkey and sausage melt, 240 calories 5% cholesterol *
  • Italian-Style wedding soup, 160 calories 3% cholesterol
  • Margharita pizza, 190 calories 2% cholesterol *                                                          
  • Meatball parmesan melt, 230 calories 3% cholesterol *
  • Mexican-Style tortilla soup, 150 calories 2% cholesterol
  • Pasta with beef, 170 calories 7% cholesterol
  • Peanut butter and jelly bar, 210 calories 0% cholesterol
  • Red beans and rice, 170 calories 3% cholesterol
  • Roasted vegetable pizza, 190 calories 2% cholesterol *
  • Split pea soup, 170 calories 0% cholesterol
  • Steak and cheese melt, 230 calories 5% cholesterol *
  • Three cheese pasta with chicken, 200 calories 5% cholesterol
  • Trail mix bar, 200 calories 0% cholesterol
  • Tuna salad, 120 calories 7% cholesterol
  • Vegetable beef soup, 130 calories 3% cholesterol


  • Asian styled beef, 300 calories 10% cholesterol *
  • Beef and wedged potatoes, 180 calories 10% cholesterol
  • Beef with rice and beans, 280 calories 12% cholesterol
  • Cajun-Style chicken and sausage, 190 calories 10% cholesterol
  • Adobo rubbed pork, 210 calories 17% cholesterol *
  • Arroz con pollo, 270 calories 17% cholesterol *
  • Butternut squash ravioli, 230 calories 7% cholesterol *
  • Cavatelli with broccoli Pesto, 250 calories 7% cholesterol *
  • Chicken and Turkey meatloaf, 180 calories 13% cholesterol *
  • Citrus barbecued glazed pork, 240 calories 17% cholesterol *
  • Fire roasted red pepper 190 calories 8% cholesterol *
  • Ginger cashew chicken, 260 calories 15% cholesterol *
  • Moroccan inspired chicken, 260 calories 15% cholesterol *
  • Orzo, shrimp and lobster Langostino, 250 calories 25% cholesterol *
  • Stake tagliata, 260 calories 12% cholesterol *
  • Whole-wheat ricotta crepes, 210 calories 7% cholesterol *                                 
  • Chicken and dumplings, 230 calories 12% cholesterol
  • Chicken Alfredo, 250 calories 15% cholesterol
  • Chicken enchiladas, 280 calories 12% cholesterol *
  • Chicken pasta parmesan, 200 calories 8% cholesterol
  • Chicken tortilla soup, 230 calories 7% cholesterol
  • Chile with beans, 240 calories 8% cholesterol
  • Find broiled beef patty, 90 calories 15% cholesterol
  • Glazed chicken tenders, 260 calories 13% cholesterol *
  • Grill chicken breast, 90 calories 15% cholesterol
  • Hearty beef stew, 150 calories 10% cholesterol
  • Homemade beef with mashed potatoes and gravy, 220 calories 13% cholesterol
  • Italian herb flat bread pizza, 270 calories 3% cholesterol
  • Lasagne with meat sauce, 280 calories 12% cholesterol
  • Mac and cheese with beef, 240 calories 8% cholesterol
  • Macaroni and cheese, 200 calories 3% cholesterol
  • Meatloaf and mashed potatoes, 260 calories 8% cholesterol                                    
  • Mushroom risotto, 200 calories 0% cholesterol
  • Pasta fagioli soup, 240 calories 0% cholesterol
  • Ravioli formaggio, 270 calories 5% cholesterol *
  • Ravioli and basil tomato sauce, 220 calories 8% cholesterol
  • Ravioli and meat sauce, 240 calories 12% cholesterol
  • Roast Turkey medallions, 220 calories 12% cholesterol *
  • Rotini and meatballs, 220 calories 8% cholesterol
  • Shrimp Alfredo, 280 calories 35% cholesterol *
  • Sloppy Joe Mix, 160 calories 0% cholesterol
  • Spaghetti with meat sauce, 250 calories 8% cholesterol
  • Spinach and cheese stuffed shells, 270 calories 7% cholesterol *
  • Thick crust pizza, 250 calories 3% cholesterol
  • Turkey and Italian sausage pizza, 210 calories 3% cholesterol *
  • Vegetable fijita mix, 200 calories 7% cholesterol
  • Vegetable lasagna, 250 calories 7% cholesterol
  • Vegetarian chili, 210 calories 0% cholesterol

Snacks and desserts:                                                                                           

  • Butter flavored popcorn, 140 calories 2% cholesterol
  • Butterscotch pudding mix, 60 calories 0% cholesterol
  • Carrot cake, 150 calories 5% cholesterol
  • Cheese puffs, 150 calories 0% cholesterol
  • Chewy peanut bar, 180 calories 0% cholesterol
  • Chocolate brownie sundae, 120 calories 3% cholesterol *
  • Chocolate cake, 160 calories 5% cholesterol
  • Chocolate caramel dessert bar, 160 calories 0% cholesterol
  • Chocolate cheesecake, 130 calories 5% cholesterol *
  • Chocolate chip cookies, 150 calories 7% cholesterol
  • Chocolate chip pudding mix, 60 calories 0% cholesterol
  • Chocolate peanut butter bar, 170 calories 0% cholesterol
  • Chocolate sandwich cookie, 160 calories 0% cholesterol
  • Chocolatey nougat bar with peanuts and caramel, 160 calories 0% cholesterol
  • Coconut almond bar, 160 calories 0% cholesterol
  • Creamy fudge bar, 110 calories 2% cholesterol *
  • Double chocolate almond cookie, 160 calories 5% cholesterol
  • Fudge brownie, 170 calories 2% cholesterol
  • Golden pound cake, 160 calories 3% cholesterol
  • Honey mustard pretzel bits, 140 calories 2% cholesterol                                          
  • Ice cream sandwich, 130 calories 2% cholesterol *
  • Milk Chocolatey delight bar, 140 calories 0% cholesterol
  • Nutri-chocolates, 150 calories 2% cholesterol
  • Oatmeal raisin cookies, 150 calories 8% cholesterol
  • Orange cream bar, 90 calories 2% cholesterol *
  • Peanut butter cookies, 160 calories 7% cholesterol
  • Peppermint cookie patty, 160 calories 0% cholesterol
  • Pretzels, 100 calories 0% cholesterol
  • Red velvet Whoopie pie, 120 calories 3% cholesterol *
  • Thin mint crisp bar, 150 calories 0% cholesterol
  • Walnut chocolate chip cookies, 180 calories 7% cholesterol
  • White chocolate chunk cookies, 160 calories 7% cholesterol
  • Zesty herb snack mix, 120 calories 0% cholesterol

Protein drinks:

  • Chocolate protein shake mix, 110 calories 10% cholesterol (7 pack)
  • Coffee protein shake, 120 calories 13% cholesterol (7pack)
  • Vanilla protein shake, 110 calories 10% cholesterol (7pack)
  • Strawberry protein shake, 110 calories 13% cholesterol (7pack)

* identifies all the foods that are fresh frozen

I’m sorry that I wasn’t able to find individual prices on each item as I did with Jenny Craig foods, I did look but I could not find them listed anywhere. NutriSystem for the most part is somewhere around $100 a week for food. As you can see their cholesterol and calorie count is low with only a few foods going over 20% in cholesterol and 200 calories per serving. Fats as well as saturated fats are also very low in their meals, you can find all the nutritional information on any one of these dishes by going to the official NutriSystem website.

One thing I don’t agree with when it comes to the NutriSystem menu is how much emphasis they put on sweets. I realize that every one does like to have a treat every once in while, however chocolates, brownies, cakes, pies, ice cream, and cookies should be the exception rather than the norm.

If you get into the habit of eating these types of foods on a daily basis, your setting yourself up for failure unless you plan on buying these things from NutriSystem for the rest of your life.

This diet program should be teaching you how to eat healthier so that once you achieve your weight loss goals and get off of the NutriSystem diet you’re not going to go back to your old eating habits and gain that weight back. In my opinion fudge bars and pound cake is not the answer.

Good luck,


Zone Diet Plan

zone diet planGet in the zone, the zone diet plan:

No, I’m not talking about the auto zone. What I am talking about is Dr. Barry Sears best-selling book from the mid nineties called “enter the zone”. The zone diet plan has many proponents to this day who swear by it and say it is what has helped them keep their girlish figures including Hollywood celebrities Jennifer Aniston, Sandra Bullock, Sarah Jessica Parker, and Demi Moore.

Now I’m not going to say that I believe all the hype that comes out of Hollywood, and I do have to admit that all these ladies do look great although their personal trainers might have a little something to do with that as well.

Click Here For Dr. Sears “Enter The Zone


What is the zone diet plan:

According to Dr. Sears and his coauthor Bill Lawren the zone diet plan is a state of being where your refreshed, alert, and full of energy. Their theory is that by balancing the foods that we eat we can adjust the amount of insulin that are body releases into the bloodstream.

Anyone who has studied nutrition for any length of time knows that among other things insulin regulates our blood sugar levels and how much fat the body stores. Dr. Sears contends that by resetting your metabolism too a diet of 30% fat, 30% protein, and 40% carbohydrates you can turn the clock back on high blood pressure, diabetes, and heart disease.

Dr. Sears explains that the “zone diet plan” is a balance between the hormone insulin that makes your body store fat, and the hormone glucagon which is insulin’s opposite and causes your body to release fat.

Sears suggestion is we look at food not as a source of energy but as a control system for your hormones, by keeping glucagon and insulin perfectly balanced by eating the 40/30/30 ratio on the zone diet plan your body will naturally lose weight.

Dr. Barry Sears on The Zone Diet plan

How does the zone diet plan work:

In reading his book this diet can be a little complicated, to make it a little simpler to understand Dr. Sears has developed what he calls “food blocks”. Your allocated so many blocks per day based on your height, weight, waist size, and hip size.

The bigger you are the more blocks you were allowed per day and as you lose weight your block allotment goes down. Each block contains a certain amount of protein, carbohydrates, and fat which you spread out between breakfast, lunch, dinner, and two snacks.

If you’re not into measuring or weighing your food or just don’t have the time there is an easier way to go about this. The amount of protein for your meals will be approximately the size and thickness of your palm with favorable carbohydrates approximately twice that size.

The easiest way to go about this is to split your plate into three portions with one portion for protein one portion of vegetables and one portion of fruit. With the fruit and vegetables about double the protein.

What are acceptable foods:                                                                                            the zone diet review

The zone diet plan is not about counting calories or even that you should eat fewer calories than you are right now, it’s more about just eating different ones. That being said this diet does have some foods that shouldn’t be on your menu.

Those foods include breakfast cereal, bagels, bread, croissants, crisps, chocolate, muffins, noodles, pasta, pastries, pies, potatoes, preserves, sugar, and sweets. All these foods will have an adverse affect on the levels of sugar in your blood so they should be avoided while on this diet.

Most vegetables and fruit are allowed and when buying your protein stay away from beef instead try fish, skinless chicken, or Turkey. When you’re doing your grocery shopping try to stay away from foods that contain saturated fats, look instead for foods that are high in monounsaturated fat. For your carbohydrates besides most vegetables use beans, lentils, and whole grains. Unfavorable carbohydrates you can eat in smaller portions include banana’s, mango’s, papaya, tortillas, brown rice, and any fruit juice.

What do the experts say:

The zone diet plan is based on studies conducted over a 15 year period in Bio-nutrition. Among the success stories he writes about in his book include many professional athletes, as well as Hollywood movie stars. However there have been no studies published validating his claims.

It doesn’t mean that his diet doesn’t work, that just means there’s no way for him to scientifically prove it. However if you follow the diet properly which has a daily calorie intake around 1100 to 1300 calories there’s no doubt that you will lose several pounds a week.

Nutrition experts have recently added the zone diet to their acceptable list, professor of medicine and psychiatry Susan Roberts at Tufts university gives it a thumbs up with a caveat that the diet downplays other factors that determine how hungry we get, and how much we eat. She says the diet doesn’t take into account fiber content and caloric density of the food.

My opinion:

Well the zone diet plan seems relatively straightforward and will be easier to follow them some, providing you can get past the “counting blocks” thing and recognize portion size without having to weigh or measure everything out. The 1300 calorie Max that you get when following “enter the zone” I have no doubt that you can lose weight on this diet.

They say your first week you should drop up to 5 pounds and each week after approximately 1 1/2 pounds. The zone diet plan website does sell premade meals which cuts out all that Block counting, however I would not buy them for two reasons.

The first reason is in my opinion there overpriced and the second reason is unless you go through the process and recognize proper proportion size, what’s healthy to eat and what’s not when you finally gain your target weight and stop the diet you might run the risk of gaining the weight you tried so hard to lose back.

Click Here To Enter The Zone

Good luck,


Topic: Zone Diet Plan

Jenny Craig Foods

Jenny Craig foods list:

I’ve compiled a list of all the foods on the jenny Craig diet, with calories and prices. The calories and other nutritional information you can get from the Jenny Craig website just by clicking on any particular food you may be interested in.

Prices on the other hand they don’t like to list, however I thought you might like to know what your paying for. The calories very from dish to dish but the nutritional values all stay pretty much the same along certain guidelines.

Fat content in most of the foods hovers at right around 15% of your daily calorie intake which might be a tad on the low side. In my opinion fat content should be between 20 and 25%.

The fiber in this diet in my opinion is also on the low side at about ten grams per day, I’m not sure if this was by accident or design, having a diet with around 25% fiber will help you feel fuller longer, prevents constipation, and is known to reduce the risk of certain kinds of cancer.

Nicole Sullivan on Jenny Craig

Approximately one 3rd of the calories that you will consume on the Jenny Craig diet won’t be delivered by them but will in fact have to be purchased at your local grocery store. Fruits, vegetables, and nonfat dairy you will have to buy on top of the meals that come with this diet program.

Another thing about Jenny Craig foods is their overabundance of sugar and salt, their Chinese dishes rely heavily on soy sauce which is high in sodium and their Italian dishes feature sauces that are definitely on the sweet side.

Last but certainly not least are there desserts cakes, cookies, brownies, and cheese cake. While all of these average less than 150 calories, unless you plan on buying your desserts from Jenny Craig for the rest of your life this is not a good habit to get into.

The Jenny Craig meals come prepackaged and ready-to-eat, all of her entrées are microwaveable or can be cooked in your oven. The serving sizes are quite small so prepare yourself, eating a Jenny Craig meal is like eating Chinese Food 60 minutes after you finished your hungry again.

The taste of these meals is also nothing to write home about, these are for the most part after all frozen food, not a lot different from what you would find in the frozen food section of your local grocery store. These are by no means gourmet meals, their main selling point is they are edible, there quite low in calories, and they will help you lose weight.

Meals, prices, and calories for 2012:

Breakfast cereal:                                                                                                           

  • Complete start cereal, 190 calories $2.49,
  • Cranberry almond cereal, 170 calories $2.49
  • Frosted oat cereal, 170 calories $2.49
  • Multigrain hoops cereal, 130 calories $2.49
  • Triple grain crisp cereal, 150 calories $2.49

Breakfast loaf:

  • Banana nut mini loaf, 220 calories $2.55
  • Blueberry mini loaf, 200 calories $2.55
  • Pumpkin cranberry mini loaf,N/A calories $2.99
  • Cinnamon rolls, 190 calories $2.55
  • Honey oat bar, 170 calories $1.99
  • Mixed berry bar, 150 calories $1.99
  • Oatmeal breakfast square, 190 calories $1.99

Other options:

  • Apple cinnamon waffles, N/A calories $4.89
  • Blueberry pancakes, and veg sausage 200 calories $4.89
  • Breakfast scramble, 200 calories $5.09
  • Breakfast stuffed sandwich, 200 calories $4.59
  • Cheddar cheese omelet, 200 calories $5.99
  • Cinnamon French toast, 240 calories $5.09
  • Sunshine sandwich, 240 calories $5.09
  • Syrup, 35 calories 50¢

Lunch sandwiches:                                                                                                

  • Beef and cheese slider, 280 calories $5.99
  • Chicken sandwich, 250 calories $5.59
  • Chicken stuffed sandwich, 270 calories $5.59
  • Meatball stuffed sandwich, 260 calories $5.59
  • Philly cheese steak panini, N/A calories $5.99
  • Turkey burger, 280 calories $5.69
  • Turkey club panini, 240 calories $5.99

Lunch entrees:

  • Asian style orange chicken, 250 calories $5.99
  • Broccoli and cheese potato, 210 calories $4.69
  • Beef chow mein, 230 calories $5.79
  • Cheesy potatoes and chicken, 250 calories $6.69
  • Chicken Marsala, N/A calories $6.69
  • Chicken teriyaki, N/A calories $5.79                                                              
  • Personal pizza, 260 calories $5.69
  • Pasta ole, N/A calories $6.99
  • Pesto pizza, 280 calories $5.69
  • Rotini with meatballs, 250 calories $5.69
  • Southwestern chicken with rice, 250 calories $5.69
  • Swedish meatballs, 250 calories $5.69

Soups and salads:

  • Beef and barley stew, 230 calories $4.99
  • Clam chowder, N/A calories $4.99
  • Creamy chicken and corn chowder, 210 calories $4.99
  • Zesty tortellini soup, 220 calories $4.99
  • Chicken salad kit, 260 calories $5.59
  • Fajita chicken salad kit, N/A calories $5.59
  • Hawaiian style chicken salad kit, 260 calories $5.59
  • Tuna salad kit, 270 calories $5.59
  • Turkey cranberry salad kit, N/A calories $5.59

 Dinner entrees:                                                                                                                 

  • Beef chili and beans, 270 calories $5.29
  • Beef with lentils, N/A calories $5.79
  • Beef with mashed potatoes, 190 calories $5.79
  • Cheese ravioli, 280 calories $5.79
  • Chicken carbonara, 270 calories $6.79
  • Cashew chicken, 290 calories $6.79
  • Chicken fajitas, 290 calories $6.79
  • Chicken lasagna, N/A calories $5.99
  • Chicken fettuccine, 260 calories $6.99
  • Chicken pasta parmesan, 200 calories $5.79
  • Chicken Pesto pasta, N/A calories $6.99
  • Chicken and vegetable pot stickers, 290 calories $6.59
  • Classic chicken parmesan, 290 calories $6.99
  • Chicken and beans, 290 calories $5.79
  • Grilled chicken tomatillo, N/A calories $6.99
  • Fish and chips, 250 calories $6.99
  • Lasagne, 250 calories $6.79
  • Macaroni and cheese, 250 calories $5.79
  • Meatloaf and barbecue sauce, 300 calories $6.99                                                        
  • Mesquite chicken, 260 calories $6.99
  • Pasta fagioli, 210 calories $5.79
  • Self rising pizza, 280 calories $5.79
  • Salisbury steak, 260 calories $6.99
  • Sesame chicken, 290 calories $6.59
  • Spaghetti and meatballs, 270 calories $6.79
  • Sweet and sour chicken, 200 calories $5.79
  • Teriyaki salmon, 290 calories $6.99
  • Thai curry, 270 calories $5.79
  • Three cheese ziti marinara, 250 calories $5.79
  • Turkey chili, 260 calories $5.79
  • Turkey and gravy, 270 calories $6.59

Soups & salad dressing:

  • Tomato florentine soup, N/A calories $2.99
  • Vegetable minestrone soup, N/A calories $2.99
  • Balsamic dressing, 50 calories 40¢
  • Ranch dressing, 60 calories 40¢

Desert cakes:                                                                                                                

  • Chocolate cake, 170 calories $2.49
  • Cookies-and-cream cheesecake, 150 calories $2.69
  • Pumpkin spice cake, N/A calories $2.69
  • Lemon cake, 170 calories $2.49
  • Strawberry cake, N/A calories $2.49
  • Triple chocolate cheesecake, 160 calories $2.69

Cookies and bars:

  • Chocolate caramel peanut bar, 150 calories $1.99
  • Chocolate chip snack bar, 140 calories $1.99
  • Chocolate chip trail mix bar, N/A calories $1.99
  • Lemon cooler cookie, 120 calories $1.99
  • Lemon mousse bar, N/A calories $1.99
  • Ginger bell cookies, N/A calories $1.99
  • Soft chocolate chip cookie, 120 calories $1.99
  • Smores bar, 130 calories $1.99
  • Toffee cookies, 120 calories $1.99
  • Yogurt dream bar, 130 calories $1.99


  • Bruschetta veggie chips, 100 calories $1.99
  • Cheese Curls, 130 calories $1.99
  • Chocolate walnut brownie, 160 calories $2.49
  • Cinnamon twists, 120 calories $1.99
  • Honey mustard pretzels, 120 calories to $1.99
  • White cheddar popcorn, 130 calories $1.99

Any time bars:

  • Oatmeal raisin bar, 210 calories $10.99 (seven to a pack)
  • Peanut butter chocolate, 150 calories $10.99 (seven to a pack)
  • Vanilla chocolate bar, N/A calories $10.99 (seven to a pack)

So that should give you a pretty good idea of how many calories you will take in on a daily basis and how much it’s going to cost. Bearing in mind that this is just the food from the Jenny Craig diet plan.

This is not counting the fruits, vegetables, and dairy that you will need to purchase from your local grocery store. I hope by writing this that it gives you a little better idea of which are in for if you decide to try the Jenny Craig diet.

Good luck,


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Weight watchers Diet Plan

As many as you probably know weight watchers has been around for over 40 years, and in that time has helped a lot of people lose weight. It does this through a variety of methods built-in to the weight watchers program that I think have stood the test of time.

Weight watchers points plus:

In 2010 weight watchers retired it old point system and came up with a new one called Points Plus, at its most basic this is just calorie counting. The idea is nothing new and is standard operating procedure for a lot of diet programs, simply put if you eat less calories than your body burns in a day you will lose weight. The problem with counting calories is that a lot of people aren’t sure exactly how many calories for any given food or portion size their are.

Weight watchers has taken the guesswork out of this with their points plus system. What they’ve done is assign a simple numerical system (ie 1,2,3,4,ect) to each food based on a number of criteria, such as how filling the food is, how healthy the food is, how hard it is for the body to process the food, the nutritional content of the food and so on. They also take into account such things as sugar, fiber, and fat content.

Each person that joins weight watchers will be given a certain number of points each day for certain types of foods you can have in order to achieve your weight loss goals. The points are based on your age, weight, height, and sex. No one who joins the program will have less than 1200 calories a day, also in my opinion what makes this diet program easier to follow is because no food is off limits. Weight watchers is more interested in portion size rather than if you should eat something or not, their idea is to educate you about the nutritional value of the foods that you enjoy eating so that you may make a more informed decision about what you consume.

To make this as simple as possible weight watchers has come up with a handy pocket guide listing over 500 of the most popular foods and there points, also you’ll be able to log on to the website which has over 40,000 foods in their database. To make it even easier to check the point value of your food, weight watchers has also come up with the points plus calculator that you can purchase when you join the program.

Charles Barkley on Weight Watchers

Weight watchers meetings:                                                                                                      weight watchers review

Another feature most other diet programs don’t have are meetings which are hosted by someone who has been on the program, knows its good points and it’s bad, and have meant their weight loss goals. If you don’t have a diet buddy to go through the program with, these meetings are the next best thing. The chances of you achieving your weight loss goals will increase dramatically if you know and can talk to others going through the same process as you are. Weight watchers has numerous locations in cities and towns all over the United States so you shouldn’t have any problem finding one near you.

Like the Jenny Craig diet plan, weight watchers can also be done online if you don’t have the time or the inclination to attend meetings. The online program will allow you to keep track of your points, find recipe ideas, chart your weight progress, and change your meal plan. They also have a small library of success stories from other weight watcher users and a video section. When you log-on to your dashboard is a food points search function, a section to build and save recipes, and a points and activity tracker.

Weight watchers fitness:

This program has one feature that is missing from a lot of other diet programs like the Nutra-System diet or the HCG diet plan and that is an active exercise program. This allows you to earn points based on your daily exercise routine. Weight watchers online has a section on fitness tips and if you want to expand your workout routine they have a section on how to safely do various exercises with pictures and video. However they don’t have any recommendations on what exercise routine you should follow, it will be up to you to come up with your own plan or to seek out a fitness expert to help you construct a program tailored to your specific needs.

When using this aspect of the diet program it would be wise to invest in a heart rate monitor or some other way to keep track of the calories burned while doing your exercise routine, so that you can enter and track the number of points and have them subtracted from your daily total. Even without a heart rate monitor you can still enter into the system your exercise, and length of time doing it and it will calculate the number of points earned. While not as accurate as a monitor which will tell you precisely how many calories you have burned depending upon how vigorous your workout routine is, the weight watchers exercise calculator should come fairly close providing the information you enter is accurate.

Weight watchers down side:                                                                                        weight watchers review

There are a few parts to this diet plan that I think could be done better, on this diet fruits and vegetables have zero points which means can eat as much of them as you like. They have done this to encourage you to eat more fruits and vegetables which is great because I doubt very seriously that the problems we have with obesity in America comes from too many people eating fruits and vegetables. That being said vegetables and especially fruit do contain calories and if you eat enough of them they are going to mess with your weight loss goals.

Another problem that I have with this system is some of the foods available with his plan, what weight watchers calls Power Foods can be rather pricey. Also while easy to follow the point system does not take into account the nutritional value of the food that you are eating so while it might allow you to lose weight that does not mean that it is also healthy for you. One other problem I can foresee is that the meetings that you will be attending will be a big help in maintaining your diet, unless you plan on going to and paying for the meetings for the rest of your life you may begin to gain weight once you stop attending.

Weight watchers overall:

This diet program like any diet program has its good points and bad. It’s going to be up to you to decide whether it will work for you or not, any diet plan is only as good as the effort you put into it and the choices you make while doing it. Overall I think weight watchers has a lot to recommend it, they have a good support system in place, exercise which should be part of any weight loss plan is encouraged, and with no food being off the table makes this diet program much easier to follow for a lot of people.

Good luck,


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