Your Diet Solution How To Make Any Recipe Diet Solution Friendly

Today we have a question for Isabel De Los Rios of The Diet Solution Program.

“Isabel, how can someone take any recipe out of a regular cookbook and make it Diet Solution friendly?”


I thought this was an awesome question because it is something I do on a regular basis and is how I am able to keep all of my meal plans new, interesting and most importantly….delicious!

Here are my step by step, do-it-yourself, DSP recipe creator rules (ok, that’s a mouthful but you know what I mean):

First, I search the internet or one of my many cookbooks for exactly what I want to make. We’re going to use shepherd’s pie as our example. When I Google shepherd’s pie, I click on the first link that comes up and here is what came up (I have inserted all of my substitutions in italics):

Easy Shepherd’s Pie Recipe (taken from simplyrecipes.com)

Ingredients

•1 1/2 lbs ground round beef (I might use buffalo or even turkey for a little leaner option depending on your metabolic type)

•1 onion chopped

•1-2 cups vegetables – chopped carrots, corn, peas

•1 1/2 – 2 lbs potatoes (3 big ones) (I would use cauliflower instead or do ½ potato, ½ cauliflower)

•8 tablespoons butter (1 stick)

•1/2 cup beef broth (use low sodium)

•1 teaspoon Worcestershire sauce

•Salt, pepper, other seasonings of choice (use unrefined sea salt)

Method

1. Peel and quarter potatoes, boil in salted water until tender (about 20 minutes). (Steam cauliflower so you can mash it or put it in the blender so they resemble mashed potatoes.)

2. While the potatoes are cooking (or cauliflower), melt 4 Tablespoons butter (1/2 a stick) in large frying pan.

3. Sauté onions in butter until tender over medium heat (10 mins). If you are adding vegetables, add them according to cooking time. Put any carrots in with the onions. Add corn or peas either at the end of the cooking of the onions, or after the meat has initially cooked.

4. Add ground beef (or buffalo or turkey) and sauté until no longer pink. Add salt and pepper. Add worcesterchire sauce. Add half a cup of beef broth and cook, uncovered, over low heat for 10 minutes, adding more beef broth as necessary to keep moist.

5. Mash potatoes (or put cauliflower in the blender until they resemble mash potatoes) in bowl with remainder of butter, season to taste.

6. Place beef and onions in baking dish. Distribute mashed potatoes (or cauliflower) on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the potatoes as well.

7. Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown. (Watch this carefully, as your cooking time will be less because you are using cauliflower)

Yummy! Is anyone ready for dinner?

Just as a side note, there is nothing wrong with having white potatoes if your metabolic type can handle it, but I find with sheperd’s pie you end up eating too much potato, well beyond what one serving should be and there are many people who cannot eat white potatoes because it effects their blood sugar too much (me being one of them).

The recipe above was an easy one (but I just love it and wanted to share it.)

* Let me give you some possible substitutions to many other recipes. *

1. When a recipe calls for vegetable oil such as canola oil, which we know we should be avoiding, replace it with coconut oil or butter. This can be done in 90% of most recipes. If you can’t use either of those, use olive oil and cook on low heat (below 350F). If the recipe is for a cake or other baked goods, you can use the same amount of unsweetened applesauce instead of the oil.

2. When a recipe calls for bread crumbs, I either make my own from sprouted grain bread or I purchase gluten free bread crumbs that are made from rice. You can make your own breadcrumbs by drying bread in the oven at 250F for 15 minutes and then putting it in your food processor or blender. Add Italian spices like oregano, parsley and basil to make Italian bread crumbs.

3. If a recipe calls for pasta, many times you can replace it with spaghetti squash.

4. If a recipe calls for sugar, you can use a Stevia blend instead. 1 cup of Stevia Blend (from http://www.stevivasweetener.com) is equal to 2 cups of sugar.

5. Replace all the ingredients listed with organic ingredients instead. Ok, ok, you don’t have to replace all of them, but I just had to throw that in there…hehe.

I highly recommend you give this a try yourself and look for one of your most favorite dishes and see what you can do to serve it “Diet Solution Program Style”.

Your Diet Solution - Benefits of Omega 3 Fish Oils

Incredible Benefits of Omega 3 Fish Oils by Isabel De Los Rios of The Diet Solution

I’m going to be absolutely modest right now and tell you that when I was pregnant with my first baby, I was looking pretty good the whole time. (Come on, if I can’t pat myself on the back, who will?)

I can remember specifically how much attention I got in the last few weeks, especially from complete strangers in the supermarket, book store…actually, just about everywhere.

Once I would tell people how far along I was (7-8 months), they always would say the same thing, “No way! Really? How did you stay so fit?” Besides mentioning the fact that I stayed consistent on my exercise regimen, I always told them the number 1 reason I was able to ward off the usual excessive pregnancy weight gain…by watching what I put into my mouth!

Is this really any different than what I would normally do even when not pregnant? Not really. Healthy principles are healthy principles. What’s good and healthy for someone not pregnant (men included) is just as healthy for the preggers girl (with a few exceptions, of course).

I will tell you that I did put a special emphasis on one specific food and ingredient through the whole duration of my pregnancy and that is Omega 3 Fats, especially from fish oils. Before I got pregnant, I always included Omega 3’s into my everyday meal plans for their fat burning and anti-inflammatory effects. But during pregnancy, I included them for the healthy development of my baby’s brain and spinal cord. The benefits of Omega 3’s are so far reaching, I don’t think anybody should be without them.


Here are some to just name a few:

1. Relief and Prevention of Pain and Inflammation. Omega 3 fish oil fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body’s inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in “itis.”


2. Better Brain Function and higher intelligence. Pregnant and nursing mothers can have a great impact on the intelligence and happiness of their babies by eating foods high in Omega 3’s and supplementing with omega 3 fish oil (Everybody wants a smart baby, right?). For adults, fish oil improves memory, recall, reasoning and focus. You’ll swear you’re getting younger and smarter (Wouldn’t that be nice!)


3. Uplift Mood and Prevent Depression. Making you smarter is not all that fish oil does for your brain. Psychiatry department researchers at the University of Sheffield UK, along with many other research studies, found that fish oil supplements “alleviated” the symptoms of depression, bipolar and psychosis (and they even help to alleviate PMS which sometimes brings on the same symptoms of depression and psychosis).


4. Superior Cardiovascular Health. Fish oil’s DHA, EPA and DPA have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.


5. Burn Unwanted Body Fat. Omega-3 fats help you burn fat by helping your body respond better to a hormone called Leptin. Leptin tells your body (your brain) to suppress your appetite making you eat less so you can maintain or lose weight. Leptin also increases your metabolism by increasing your thyroid output and causes your body to burn fat for energy. A better response to Leptin will decrease your hunger and increase your burning metabolism. Omega 3’s also help control hunger by stabilizing your blood sugar levels. Less hungry equals portion control equals increased fat loss.

You can easily increase your intake of Omega 3’s on a daily basis by eating several servings a week of wild salmon, tuna, herring, sardines, flaxseeds, pecans, walnuts, hazelnut, butternut, mackerel, and anchovies (I love anchovies!)

Do your brain, your joints, your mood, and your heart a huge favor and increase your Omega 3 intake right now. Your body will thank you (and I know my baby will thank me one day too!)

Go To The Diet Solution for my review

5 Fat Burning Cardio Workouts

Link http://howtogetthatsixpackabslook.com/Articles/?p=173

Top 10 Foods to Beat the Cravings

Top 10 Foods to Beat the Cravings by Isabel De Los Rios

Based on the feedback I received from my last blog post, it looks like I’m not the only one who has suffered an attack from the craving monster. Yup, it happens and I would be kidding myself, actually, lying to myself, if I thought I would never want another piece of cake, cookie, or sweet treat ever again even after eating healthy for so many years.

I mention more “sweet” stuff than anything else because that seems to be most people’s problem, but there are many that also crave “salty” and when I say “salty” it’s usually not salted broccoli and cauliflower, but more like chips and dip (and not the healthy kind).

Since cravings are something we’re all going to have to deal with from time to time (some more often than others), I decided to share my….

Top 10 “Beat the Cravings” foods and meals. (Some of these I have mentioned before, but they are so good they are well worth repeating).

1. Cut up some fresh fruit (berries, an apple, a pear, 1/2 banana) and put 1 tsp of raw, natural honey on top. One teaspoon goes along way and gives your already sweet fruit a bit more of a kick.

2. Make your own healthy Vegetable Chips. Cut up Kale and sweet potatoes and coat them with olive oil or butter. Add some Celtic sea salt and bake in the oven for 20 – 30 minutes at 250 – 300 degrees C. You really have to watch these, especially the kale, because you don’t want it to burn. You’re looking to get them crispy but if you’re not paying attention, they could easily burn.

3. Drink some Tea Juice (this is the first recipe in your Diet Solution Recipes). Essentially it is herbal tea sweetened with Stevia and cooled to be enjoyed as a cold drink. This really hits the spot at 3pm when I “think” I want a sweet treat but this naturally sweetened beverage is enough to calm my cravings.

4. Get some sliced turkey and/or roast beef (I get the natural kind that is store baked and does not contain nitrites and nitrates) and lay 1 or 2 slices flat on a plate. Add 2-3 pieces of raw cheese and wrap it up into a roll. You can also make this into a lettuce wrap by adding a lettuce leaf.

5. Mix some almond or peanut butter with unsweetened organic apple sauce and sprinkle cinnamon on top. A great mid morning or afternoon snack.

6. Go do something you love…haha…I know…I stuck a “non food” one in here. Sometimes we’re not really craving food, we’re just “bored” and need to go and consume ourselves with something we enjoy. For me, sitting at the book store with an herbal tea, reading magazines, is such a treat! (Although I always come home with more magazines than I will ever possibly be able to read, but, hey, everyone’s got their addictions right?)

7. Cut up one apple, spread almond butter or peanut butter on top and sprinkle some crushed raw cacao or organic dark chocolate on top.

8. A fruity or chamomile herbal tea sweetened with stevia or xylitol in the evening is perfect right before bed to calm you after a busy day.

9. After you’ve made your own veggie chips, get some salsa and have your own chips and dip party. I am going to keep experimenting with different kinds of veggies and see which one work the best but so far, I love the kale.

10. 1 piece of organic dark chocolate with a dab of natural peanut butter or almond butter. You’d be surprised how 1 piece can go a very long way as far as knocking out a chocolate craving!

Remember you want to stay away from processed sugar and artificial sweeteners as much as possible. I personally use Stevia for all of my sweetening needs, but I know many people who also enjoy xylitol which is also a great choice.

As I mentioned before, if you’re still struggling to stay on track, a good alternative that I highly suggest is considering a medical hypnosis program. The most powerful one that I have already researched for you that has already proven incredible results for so many is here:

You can read people’s experiences right on that page and personally, I have found this to be the best, most complete and effective hypnosis program on the market today.

If you’ve struggled with your weight over and over again, this bit of “extra help” may just be what you need and are looking for. Also never let pride hold you back because you think you should do this on will power alone. I’m here to help make this easy for you and trying out what works best for you is always the right choice.

Best of all, the program is guaranteed to work or you get your money back. And you have a full year to try it out.

Iwould like to thank Isabel for this post about cravings.

3 Simple Diet Solution Tips For Belly Fat

We know that nothing is more embarrassing than excess belly fat.


But did you know that its mostly your diet that causes the dreaded excess belly fat?

Well, it is, and I asked world-famous nutritionist, Isabel De Los Rios how to get rid of it.

We both agreed that fruits and vegetables need to a part of your diet if you want to get rid of the belly fat.

You also need to drink more water, as recent research found that drinking 2 cups of water before meals helped men and women lose more weight when on a diet.

The researchers found that it helps you eat less. Very simple, isn't it? That's one simple strategy we can all benefit from.

Another way to eat less is to have a small snack of almonds. This sounds like the opposite thing to do if you want to lose weight, but again, research shows it helps you lose weight and control appetite.


So here's your Diet Solution plan:

1. Drink 2 cups of water before meals.

2. Snack on 1oz of almonds between meals (that's 22 almonds). Drink some Green Tea as well.

3. Eat more fruits and vegetables.


These three simple steps will help you lose fat and that bloated belly!

Isabel also suggests eliminating "wheat" based products for 2 weeks.

In some people (especially women) wheat products might produce digestive discomfort, gas and bloating.

So decrease your consumption of breads, cereals, crackers and any foods with "wheat" on the label (whole-wheat or otherwise) for 14 days and see if that helps.

Isabel is one of the most passionate nutritionists I know, and even I follow her guidelines to help me keep my body fat so low.

By the way, she's also an advocate of eating organic meat, so if you don't want a vegetarian diet, you'll love her meal plans.

I STRONGLY recommend you grab her book at: (click the link for my review)

=> The Diet Solution

I promise you that it will help you lose those stubborn fat pounds and give you more mental energy to get through the day.

Nutrition is more important than exercise for your belly fat,


The Diet Solution Fat loss Program

1. Your complete Success Journal to help you keep track of your progress in an easy way.

2. An updated Shopping List Guide making it easier than ever to find exactly what you are looking for when choosing foods on your Proven Fat Loss Diet.

3. A 60-day Done for You Meal Plan System

4. New fat loss coaching calls including answers to questions like "What do I do if I eat out a lot?" and "How do prepare meals when I don't have any time?".

=> click the link The Diet Solution for my review