The Diet Solution: Think Nutrition NOT Dieting

The Diet Solution Program - Isabel De Los Rios Talks About Nutrition Not Diet


Isabel De Los Rios talks more about The Diet Solution Program:


Q: The last thing people need is another "diet program." How is your nutrition program different and who would be a perfect candidate for your nutrition program?

A: My nutrition program is the best way and the only way most people should be eating. It is not some crazy fad diet, nor is it some extreme crash diet. It is how everyone should be eating on a daily basis, as mother-nature intended. What most people don’t realize is, if we ate they way our ancestors ate centuries ago, we would all be lean and healthy. It is the over-commercialized and toxic processed foods in our countries that are keeping everyone so overweight and unhealthy. Does it really seem healthy to sign up for a diet program that makes you buy their food and only their food? Or to nourish your body with fake powders and bars? That’s really not how are bodies were designed.


Q: What is the biggest benefit of following your nutrition program and does it come with meal recipes and meal plans?

A: The biggest benefit of my nutrition program is that it is made up of all real food. It also recommends that you eat good healthy portions of food and that you should NEVER be hungry. If you are walking around hungry, you are doing something wrong. You are most likely starving your body of the nutrients and whole foods it needs.

I have done all the hard work for you. I have put together all of the healthy principles into easy to follow meal plans, no matter what your starting point is. I have also included 61 of my favorite meal recipes so that you can always keep your nutrition program delicious.

Q: Why did you decide to write The Diet Solution Program when there is more than enough nutrition info out there?

A: I decided to write the Diet Solution for that exact reason. People are being bombarded with nutrition information and either one of two things is happening: They are either being grossly misinformed with information that is the complete opposite of what is the truth or they are so overwhelmed with all of the good information and they just don’t know where to start.

What I did with The Diet Solution was take all of the BEST information out on the market today and compiled it in an easy to understand, easy to read and easy to implement program. Basically, took the best of the best and saved my readers hundreds of hours and hundreds of dollars in research and trial and error.

Q: What is your advice for someone just starting your Diet Solution program?

A: I would start by incorporating one principle at a time. People get very overwhelmed and think they need to completely overhaul their life all at once, but this is not true. My own nutrition changes took almost 3 years. Now you may incorporate these principles sooner than I did, but remember that getting to your health goals at a pace that is do-able for you is much better than not doing anything at all.


Q: How does "meal planning" fit into the weight loss equation?

A: Meal planning is extremely important especially when you first change your current eating habits. If you find out that you feel best on a meal plan that contains protein in each meal, you must plan accordingly. This often intimidates people and makes them feel like “it is too much work”. But the whole thing really does become second nature. You finally know what you need each day to feel good and lose weight and you just naturally gravitate towards those foods.

The Diet Solution All Your Nutrition Needs Done for You

To make it a much simpler process in the beginning stages, I provide several days worth of detailed meal plans in my book, so my readers and my clients know exactly where to begin, without having to do the exact meal planning themselves.

Your Diet Solution For Busy Moms

Achieving a lean mid-section can be a drawn-out process….if you don’t know what you’re doing. This is why I am very excited to share with you some really cool nutrition stuff from my interview with Isabel De Los Rios.


Isabel is one of the leaders in the industry, and she is just really, really cool. She has a lot of  practical experience, plus for all of our females, Isabel is the proud mama of a new baby, and she is going to talk a little about post pregnancy nutrition later in this series.

So, let’s begin with part 1, as we discover how to eat healthy on a busy schedule.
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Craig Ballantyne: Hi everyone, this is Craig Ballantyne from TurbulenceTraining and today our guest is Isabel De Los Rios from The Diet Solution Program. Isabel, welcome!

Isabel De Los Rios: Thanks, Craig. I am happy to be here.

Craig Ballantyne: Why don’t we you share a typical day in the life of Isabel, the type of meals that you have and the schedule that you have now that you have the little guy? Little guy or little girl?

Isabel De Los Rios: Yes, little guy.

Craig Ballantyne: Okay good.

Isabel De Los Rios: He is about eight months now. So, I’ve had about eight months to figure it out, but I still haven’t figured it all out yet.

Well, basically now being a Mom, and a lot of parents can relate to this, you really have to stick to a schedule that works around them. No more jumping on the computer at 8:00 pm or anything like that, so I’ve really had to do MORE PLANNING.

Now, I was always really good at planning even before, because anyone knows when you start a healthy eating regimen, there is some planning. You’ve got to think about it, and you’ve got to plan. So, there is a little more forethought that has to go into every single day.

What has been helping more now than before is I have been eating a LOT of the same things repeatedly.  Different things every single day, but I have found my favorites, and I’ve got A GOOD SYSTEM as to how I make those meals and those foods.

I do tell my clients, if you can kind of figure out five meals that you can make with your eyes close, or you know the ingredients, you know how to put those together and they’re easy for you, make sure you have those, because it will make your day a lot easier.

So, for me EASY STUFF is in the morning….
Oatmeal and two eggs, whether that hard boil eggs or scrambled eggs I can get that going pretty quickly.
My SNACKS are pretty much always raw nuts and fruit, and if I get hungry I snack on the raw nuts, Brazilian nuts, cashews, almonds, walnuts, whatever it is. I usually bring down, you know an apple, or pear or banana, something like that. That is something that people can bring into the office. Just because I work from home doesn’t mean I’m upstairs sitting in the kitchen.

LUNCH for me, I do take a lunch break, is almost always leftovers from the night before. That is just super duper easy, because if you’re going to cook you might as well cook enough to have leftovers. If you have kids, especially a baby, if you actually get the time to cook make sure you cook more than enough that it is not just one serving. So, lunch will be leftover chicken legs, a leftover meatball.

A couple of nights ago I made a turkey meatloaf. That’s pretty good leftovers. And then whatever vegetables I made. I always try and have chopped veggies ready in the fridge. And then again, back to my office snacking on the raw nuts and fruits, and then whatever I have set up for dinner that night.
That’s basically my day. I work a 9:00 am  to 5:00 pm day and do the usual breakfast, lunch, dinner and two snacks, just like I teach my clients and readers in the DST.

Craig Ballantyne: Cool. So, I guess that also when you said make sure you have your FIVE MAIN MEALS  or whatever, that really makes grocery shopping then a lot simpler than as well too, right?
Isabel De Los Rios: Yes, it really does. It’s not like oh you’re carrying around the recipes that you just printed out. And I like to do that too, because you always want to be trying new things, but realistically you’re not going to break a recipe every single day.

I wish I had the time for that. But, I pretty much know how to make my chili now, so I can just run into the super market and get that stuff. Also, certain things you want to keep on hand all the time. You know what spices you have on hand, you always want to have, let’s say if you like chili, peppers on hand so you know you can make them. If you put beans in your chili you get some beans.
Things like that. Yes, it does, it makes it a lot easier, because after maybe just two times of making it, you just know exactly what to put in and when, and what you have to buy.

Craig Ballantyne: Cool. While we are on that kind of topic, any other grocery shopping tips? Everyone knows you kind of walk around the outside as opposed to going in the middle and avoid the junk in a bag or a box. Anything else that people generally don’t hear from experts when they are talking about grocery shopping tips?

Isabel De Los Rios: I don’t know if this is something that people don’t generally here, but I find that I have  to walk into a store with a list. I really do, because since I had a kid, I lost brain cells or something. If I don’t have a list I find myself forgetting things that I need.

So, I keep a little magnetic notepad on the refrigerator and as something comes to my mind, I just write it down. Even if I am on the phone with a friend, and she says, “I made xyz for dinner.” I’m like, “What a good idea,” I write it down on the list, and when I go to the store I take it with me.

So, what happens if you were planning on making something and you forgot to buy an ingredient? Its easy to say “Lets just order something.” That is not necessarily a healthy meal.
I know that making up a list is not something new, but I know a lot of people just walk into the super market cold and buy the first thing they see. This isn’t a good plan.

Craig Ballantyne: Yes. And you know what? That’s a great tip and it applies just as equally to training. Most people they go into the gym without a plan, and they wander around thinking, “What should I use?” This even happens to me when I travel, and I don’t really think about what I am going to go into the gym to do. So, it’s a really good point.
Now, another thing that you mentioned there was the recipes, and you mentioned making the turkey meatloaf. Now, let’s say someone has a book of traditional recipes; they don’t have you know like the highest quality recipe. Are they any simple tips that you can generalize that someone could add to a regular meatloaf recipe, for example, that will improve the quality of it? You know, simple tips like substitute this for this in all most every recipe, and you’ll get results. 

Isabel De Los Rios: Yes. That is actually a great question, because it is something I do all the time. People are always amazed like, “How did you come up with that recipe?”

Well, what I do is I either go through any recipe book or even just the internet and look for what it is that I want to make. Then usually what has to happen is it will call for a low quality cooking oil like canola oil, which I don’t recommend, or some other vegetable oil that I know people should not be cooking with.

So, I recommend cooking with either coconut oil or butter, especially if it is high heat. Nine times out of ten you can replace whatever the unhealthy oil is with coconut oil or butter. Really, there are very few recipes that you can’t do that.

Now, if you want to use olive oil instead, well then you want to keep the heat down a little bit, because olive oil is not as heat stable as coconut oil or butter, so just keep the temperature down a little bit more. So, there is the oil that you’re going to replace.

Now, the other things are things like breaded products, and like bread crumbs. Those are all things that you can do with healthier versions of white bread or white bread crumbs. So, you can take a sprouted grain bread, and you can toast it and you can make bread crumbs. Or you can cut it up in small pieces, season them with garlic powder or salt and pepper, put them in the oven and make croutons. So, even the breaded part of most recipes can be replaced.

I’m trying to think of some other things. I even found a Sheppard’s pie. And now Sheppard’s pie has a lot of mashed potatoes and I did mashed cauliflower instead and it came out great. So, you just have to remember what the healthy foods are and most recipes can be switched around. Some recipes there is like no hope for them, but that’s okay because there is not that many of them.
Most times you can adjust the recipe and make something healthy.

Craig Ballantyne: Yes. One little question I had there. What is the exact temperature, or how do you exactly cook with olive oil? Does that mean if you are cooking eggs you keep it under seven on the burner scale, or do you just not use olive oil when making eggs?

I’ve never been an expert on that. I’ve always wondered.

Isabel De Los Rios: Yes. If I’m going to use olive oil, I mean I have the heat on the lowest setting on my oven, and everybody’s oven is different. It’s really, really pretty low. But, where coconut oil and butter you can just kind of jack the thing up as much as possible, and it’s going to be okay.

Now, the one thing with butter though is you don’t want to cook so high that it turns brown. You’re actually damaging the fats. I’m sure you’ve seen a lot of people you know you cook, and it’s browned, because the butter has been heated so much. That is something that you have to watch out for. But, olive oil is such an awesome food if it is raw; you want to use it raw as much as possible.

To get your own Diet Solution click the link check out my review

Your Diet Solution How To Create Healthy Meal Plans

Your Diet Solution Creating Simple And Effective Meal Plans.

Is it possible to put together a simple and healthy meal plan? One that is not going to be complicated and hard to follow? Yes. It is possible and Isabel will show you how in this video.




Check out my review for The Diet Solution Program

The Truth About Hydrogenated Oils & Trans Fats

TheDietSolution Visit the Diet Solution Program to get your FREE sample meal plans and nutrition report.




Click here to get started: The Diet Solution Program And get access to the popular "Nutritionist Tells All" Newsletter

Watch this video as Isabel explains the real truth about how harmful hydrogenated oil and trans fats really are. You will be surprised at the foods Isabel shows you that contain this harmful ingredient. It may be foods you have in your cupboards right now.

Isabel's healthy meal plans and weight loss strategies have already helped thousands of people not only lose weight, but take complete control of their health.

Get started on your own weight loss and health journey here at The Diet Solution Program.com

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

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.

Your Diet Solution: A Healthy Eating Dinner Recipe

Diet Lie :  “Diet foods will help you Lose Weight”

The REAL Truth:

Most diets foods actually contain ingredients that are making you GAIN weight. That’s right. The diet food marketing industry continues to lie to you about these products in an effort to make more and more money. Sadly, YOU are the one who is paying the price.

You will soon find out the exact ingredients in these foods (and many others) that are causing most people to put on more stubborn fat instead of losing it, without even knowing it!

Today I have a dinner recipe for you from Isabel De Los Rios of The Diet Solution Program Enjoy!


Lentil Rice Soup


Prep Time: 20 Minutes

Cook Time: 7 Hours

Ready In: 7 Hours 20 Minutes

Servings: 11

Ingredients:

2 cups dry lentils

2 cups uncooked long grain brown rice

1 cup chopped carrots

1/2 cup chopped celery

1/2 onion, chopped

1 cup vegetable broth

1 teaspoon garlic powder

1/2 teaspoon ground black pepper

1 tablespoon sea salt

1 cup sliced fresh mushrooms

8 cups water

Directions:

1. Place the lentils, rice, carrots, celery, onion, water, broth, garlic powder, ground black pepper and salt in a slow cooker.

2. Cover and cook on low setting for 7 to 8 hours. Stir in the mushrooms 1 hour before serving.

Want more healthy eating recipes? Check out my review of The Diet Solution Program