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Fact or Fiction The Rules and Myths of Diets and Dieting

Fact or Fiction the 8 Myths of Dieting

It is healthy for me to go from eating high calorie amounts of Calories to a low calorie diet?

This is not a healthy decision, if you insist on a lower calorie diet you should always taper off. Common side effects of doing this can include:
Mood swings
Binge eating

The higher the fat content the higher the obesity rate?

The higher the fat content the higher the risk of heart disease. Fat does not make you fat, soluble oils are used to help lubricate your intestines to keep bowel movements smooth and easy. Insoluble fats such as trans fats clog arteries. However soluble fats can still pose health concerns if used generously.

I can lose weight on a low carb diet:

You can lose weight on a low carb diet such as The Atkins Diet but this is not a diet you’d want to commit to long term. It is incredibly difficult to keep your carbs below 60g per day, almost un-real in my opinion. If you want to do a low carb diet I’d say keep your intake under 120g per day and you will find that you can lose weight and not put your body through functioning hell. Your body needs carbs for energy protein rich foods have energy but it is easily burnt off and done even more quickly on a low carb diet leaving your body well.. Starving.

I need to starve in order to lose weight:

You need to eat a healthy well balanced diet and over time the weight will come off and you will find that you look and feel better. Patience is key the only way to lose 50 pounds virtually overnight is to starve, starve and starve which is just as equally un-healthy for your body as is being overweight.

Crabs make you fat?
Fact and Fiction

Sugar makes you fat as does any heavily processed grain bottom line. Actually just for the sake of things any processed food makes you fat why? Because it has a very short half-life meaning it gets absorbed almost instantly by the body and because it is so finely processed there is very little way to expel it from the body other than sweating. Consuming complex carbs such as whole grains, and whole foods means that almost half of what you take in won’t be digested and will be expelled by the body via the colon. The nutrients that it does take out is dense and is usually something your body is able to use over a longer period of time which means that your body is actually burning calories just trying to consume the calories.

I can lose weight by eating a well balanced diet and not working out:

You can, it just takes longer. Also everyone should do some form of extra activity per day like walking, it’s so simple yet so powerful. On average you actually burn more calories walking than cycling all it takes is 25 minutes per day. It doesn’t have to be a chore you can learn to love it, you were born to do it, all those aches, pains and excuses you make to avoid it will all disappear if you keep up with your walking. Incorporate it into every day life if you just remain a blob on the couch your body will shut down, weaken become brittle and that is why you have so many aches and pains.

Juice fasting is a quick alternative to lose weight:

It is and some people say it brings them to a form of higher conciousness which I can agree because they have probably become delusional from the lack of food. Is it safe and healthy? I think it’s just another crazy fad, of course if you starve you’ll lose weight but why is your appearence so important to you that you are willing to become a miserable tyrant who will just end up consuming everything in sight at the end of day 10? Try to find a well balanced diet that works for you stick to it and be patient, being healthy and looking great is a lifestyle that starts with you and the way you treat your body not some ridiculously crazy fad.

Can I still lose weight on a low calorie diet if I only eat one meal a day and that meal consists of fast food?

Probably but if your going to all this trouble to look and feel your best fast food is not the answer. You may look great on the outside but you’ll always feel fat and miserable on the inside and that’s the fall out of eating stuff you know is heavily processed and contains virtually no positive nutritional values.


The 5 main rules of a healthy diet

Less is more
You get to eat what you want and feel great. Always portion control if it’s a dessert you want take a nibble and then pass it to someone else or throw it out. If you want chocolate have only 1 square and savor it, let it melt in your mouth and appreciate the wonderfully satisfying flavours. Even fast food, if you’re really craving it or you have no choice if your with another person by only 1 meal and split it, ask the counter person for a fork and knife. If it’s you alone try to find a healthy alternative like the grocery store’s lunch bar.

Control your oils
When cooking use only 1 tsp of oil for every 2 servings, keep a glass of bouillon next to you that accommodates the meal e.g. beef for red meats or red mock meat flavours, chicken stock for white meats or rice and beans, vegetable for anything. When your oil dries up throw in a splash of the bouillon to keep the saute experience going.

Eat all day but keep it small
Consuming small quantities of food throughout the day is the best way to lose weight and stave off hunger pains. Look at a food pyramid and follow it, you can virtually eat everything on that pyramid without gaining weight best of all by following a pyramid your taste buds aren’t missing out on any flavours which causes cravings. My daily schedule for the veg4ninety is a well balanced diet, I understand the love and art of eating small portions all day long, if it’s nuts I want I will only have 8 and enjoy the experience more by taking little nibbles or breaking the nuts in half. Not only that eating small makes you feel and think small, you get to enjoy a petite sense of feeling which aids in boosting your weight loss experience.

Eat to satisfy your taste buds don’t eat til your full
Food is food is food is food. If your eating you won’t die fortunately it may take a week or two to get into limbo but the best rule of thumb is to never over fill your plate, get seconds or eat until you’re about to burst. Savor the plate full of food you have, eat slowly, modestly and eat to remove the hunger pains and cravings. You dont need to be full to feel satisfied, food expands in your stomach thats why eating slowly will make the hunger pains go away. Plus it keeps your metabolism running smoothly because it’s not exhausted trying to break down 10lbs of food. I always finish my dinner with a cup of tea, the tea seems to put the icing on the cake to fill me up the rest of the way. Plus it removes the flavour of food from my mouth so that I no longer crave more food.

Sugars and spice and everything nice
The best rule is don’t ever let your body get to the point of cravings, this is easily avoided by eating continuously throughout the day. But should it happen and you are craving chocolate or gummy bears always go for the alternative. If craving chocolate make yourself a calorie conscious peanut butter and nutella 1/2 sandwich if it’s gummy bears you crave enjoy a nice fruit salad. Honey is a super food and better for you than refined sugar so try substituting added sugars for natural honey. Surprisingly even though honey is all sugar it also contains powerful antioxidants and has almost every nutrient required for the human body in 1 tablespoon.. Mind you a table spoon has A LOT of carbs so if you want to get the benefits of the bee’s opt for Bee Pollen instead it comes in granules (tastes like horse hay) capsules, and powder. Bee pollen has been known to aid in a laundry list of health issues ranging from sexual dysfunction to weight loss, better mentality and energy.


That’s all I have for today Happy Weight Loss!!


November 17, 2011 Posted by | Diet and Weight Loss Info | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Lasagna Style Vegetarian / Vegan Stuffed Peppers

This recipe makes 2 servings and is identical to lasagna minus the carbs, fat, calories and many other things:

2 bell peppers one red and one green (cut the tops off, clean the seeds out and wash the inside)
1/2 jar of Ragu – Spice it up with some crushed pepper
1/4 cup of rice (make plain as per instructions)
1/2 pkg of vegan ground round (I use Yves brand)
1 garlic (pressed)
50g of mushrooms (cut into cubes)
1 onion (sliced and diced)
1 tsp oil
1 bunch of parsley (finely diced)
1 tsp Parmesan or Nutritional Yeast
Some grated cheese or Daiya cheese (vegan cheese that melts and tastes like real cheese! nom nom nom)

1. Par boil the peppers in water for about 5 minutes or until tender-firm, not mushy and falling apart. You can also cook them cut side down for 10 mins on low, at 400 degrees in a Jet Stream Oven (if using a jet stream after 10 minutes turn off and just leave the peppers inside until you are ready for them).
2. Prepare your rice as per instructions on the bag, if using a rice cooker the best rule of thumb is if it’s white do equal 1/4 cup of rice = 1/4 cup of water. If using brown or wild rice 1/4 cup of rice = 1/2 cup of water so you’d want to double up the water for these less processed grains.
3. In a non-stick sauce pan saute your onion and mushroom in the tsp of oil until golden brown. Once it is done add the garlic and parsley and saute for another minute.
4. Add the Ragu, Parmesan cheese/Nutritional Yeast and ground round – cover and simmer until nice and hot.
5. Stuff the majority of the grated cheese in at the bottom of the peppers, leave some set aside for the top and place on a baking sheet.
6. When the rice is done add it to the sauce pot and stir until mixed thoroughly. Turn off the stove and using a spoon that will fit inside the peppers without ripping them carefully scoop the mixture into the peppers until they are fully stuffed. You may find that you have a lot of the mixture still left over, if thats the case throw it into your lunch the next day for a snack.
7. Sprinkle the remaining cheese on top, cover with foil  and bake at 400 for 20 minutes 10minutes with foil on 10 minutes with foil off. If using a Jet Stream Oven cook uncovered for 10 minutes on 400 low.

When they are done let them settle for a few minutes before cutting, when ready use a serrated knife and carefully cut them in half divide 1/2 red and 1/2 green between two plates. Serve with a side salad and enjoy!!

November 16, 2011 Posted by | Recipes | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Vegetarian for 90 days – W3 Day one, two & three – Diet and Weight Loss – Veg4ninety

Wow so I’ve been slacking on this thing, and keeping you all in suspense!! I will reveal my weight at the end of this week as well as some updated photo’s. My blog is still a bit messy but I am cleaning it up which takes a lot of time!!

This is week 3 for me and so far everything has been going great, I love feeling good and eating healthy really makes you feel like a superstar! No guilt nor shame is standing in my way getting me down, nope! I may not be happy with my weight but I still feel beautiful from the inside out and it’s all thanks to responsible eating and fulfilling workouts.

Here’s my points for the past three days note the diet is the same so I’ll only post once:

Diet A.M.:
1 serving of wheat grass – 9am (they say wheat grass juice should be taken minimum 30 minutes before eating, it is a great cleanser for the blood).
1/2 Carrot Muffin, plus 1/2 slice of an oatcake and 2 pitted honey dates – 10am
1/2 of a calorie reduced pb & nutella sandwhich – 11am
4 cups of decaf coffee (equivalent to one XL) with milk no sugar – 11am – 2pm

Diet P.M.:
2 cups of raddichio and spinach soup – 12pm
1/2 Cup of homemade oil and vinegar coleslaw – 2pm
1 Scoop of berry Vega Shake dissolved in water – 3pm  Vega is a great source of protein and whole ground up foods I drink mostly the berry flavoured Vega, they also have chocolate, vanilla chai and natural (the chocolate kind of tastes like the smell of marijuana). Note Vega is an aquired taste so don’t be alarmed you will learn to love your vega!
1 serving of homemade Fruit salad blend- 3:30pm
5x baby carrots + 1 celery stalk sliced into quarters – 4pm
Dinner with a Cesar Salad – 5:30pm
Cereal Parfait – 7:30pm
1/2 cup of un-pasturiezed apple cider – 10pm

Dinner for week 3:
Day one: Stuffed Peppers
Day two: Quinoa Salsa Burger
Day three: Meatless Shepherd’s Pie

Workout W3 day one:
50 Minutes of Mel B’s Totally Fit – Warm up, Advanced Cardio, Legs, Bum, Cool down
10 Minutes on the Elliptical level 2
1 mile walk – 25mins
Avg. burn 600 calories

Day two:
35 minutes weight lifting
20 Minutes of Mari Winsor’s Slimming Pilates series with the Slimming Band
10 Minutes on the Elliptical level 2
1 Mile walk – 25mins
Avg. Burn 500 calories

Day three:
33 Minutes of Aerobic stretching – Advanced Cardio Recovery Insanity Workout
10 Minutes on the Elliptical level 2
1 Mile walk – 25 minutes
Avg. Burn 500 Calories

Calories consumed were kept under 1500. I will be reducing my calories/carbs in the next week as stated before as I wish to accelerate my weight loss. You can follow but you don’t have to as you will lose weight on this diet just at a more regular pace of 1-2 pounds per week.

November 16, 2011 Posted by | Days | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Falaffel Salad

Falaffel salad serves 1:

4 veggie patch fallafel balls (heated)
1/2 tomato diced
1/4 of fresh curly parsley minced
1 garlic clove
3 tbsp lemon juice
1/4 tsp of sea salt
1 tbsp hummus
1 tbsp tahini
1/8 tsp Cumin optional
Salad I say use a bag or a half bag you can’t go wrong with lettuce! I prefer romaine for this salad.


1.  Dice the tomato and parsley and mix together in a bowl.

2. Mix the crushed garlic, lemon juice, cumin and salt in any container which as a spout for pouring.

3. Microwave the falaffel balls if frozen for 3 minutes if fresh 1.5 minutes or until hot.

4. In a large bowl mix together the hummus, tahini and salad together until coated and transfer to plate

5. Add the falaffel balls on top ( I cut them in half) Sprinkle the tomato and parsley mixture on it, then sprinkle the lemon-garlic mixture on it and top with frank’s hot sauce for added flavour and voila!

November 13, 2011 Posted by | Recipes | , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Restaurant Style Cesar Salad

Simple cesar salad:

1. Pretty straightforward get some lettuce and a dinner plate. Fill half of the dinner plate with lettuce (I use blended romaine and iceberg)
2. Remove and put into a large bowl, toss it with one tbsp of dressing until nicely coated or spread it on ranch style.
3. Crush some fresh black pepper over it, spritz a dash of lemon juice and top with some grated cheddar (Less is more!).

When it comes to salads and my meals I always lay the salad on thick, honestly it takes up like 70% of my plate so don’t be afraid to be generous with it. It really helps to give you that full and satisfied feeling and best of all if you are cautious with how much dressing and cheese you are using you can typically keep your salad under 150 calories.

November 13, 2011 Posted by | Recipes | , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Easy Veggie Burger Assembly

This is for a non-complicated, in a quicky veggie burger!

What you’ll need:
Veggie burgers – 1 is always better than 2! (Try to find a brand that doesn’t have a laundry list of ingredients, the fewer the ingredients the more wholesome it is).
Sliced tomato (just cut off what you need and store the rest in a baggy, set aside in the fridge. Ripe but Firm tomatoes will keep up to a week.)
Sliced purple onion (just cut what you need and store the rest in the fridge for another meal)
BBQ sauce
Whole wheat buns
Grated cheddar cheese (Less is more!)

1. Assemble your bun with your condiments while you cook your burger according to directions, I like to grill mine but you can fry em or whatever! In the last 2 minutes smother with BBQ sauce and continue to cook until finished. Place it on your bun with all your fixen’s, sprinkle some cheddar on it and your done!


November 13, 2011 Posted by | Recipes | , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Easy Mushroom Stroganoff

Recipe for the Strokanoff (inside joke):
Makes two servings
400g Mushrooms (if you don’t fancy the taste of mushrooms like them thin, sauteeing will remove the mushroom taste.)
1x small onion
1x garlic
1 tsp oil
1x packet of roast or mushroom gravy (brown gravy)
1/2 cup of rice whole grain is better but I used white Jasmine this time

1. Prepare the rice according to instructions on bag or rice cooker
2. Slice and dice the mushroom and onion (I was low on time and had to slice my mushrooms in half, what a mistake that was.)
3. Sautee the mushroom and onion in a pan with 1 tsp of oil until golden brown
4. When just about finished crush the garlic clove and sautee for one minute more
5. Premix your gravy and pour it over the mushroom and onion mix and stir until thickened.
6. Divide the rice between two plates and top with the mushroom and onion mix, voila! Quick, healthy and filling. Serve with a generous side salad and you are set!

November 13, 2011 Posted by | Recipes | , , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Fruit Salad and Cereal Fruit Salad Parfait

This recipe is for both the Fruit Salad and the Fruit Salad Cereal Parfait – Each recipe serves 1

Fruit salad:
2 strawberries sliced 3 ways and then across (6 pieces total)
4 Raspberries
4 Black berry’s
1/2 Apple (if not using the other half right away store face down in some lemon juice, then cut away the bitter part the next day)
1 Walnut crushed
Sprinkle a dash of sugar for flavour (I use 1/2 packet sugar twin sweetner) and toss

Cereal Parfait:
2 Strawberries cut 3 ways and then across
4 Raspberries
4 Blackberries
5 Raisin’s
1 Walnut Crushed
Sugar or sweetner for flavour (if using sweetner 1/2 packet is plenty)
1/8 Cup Fibre One cereal sticks
1/8 cup mini shredded wheat brown sugar flavour
1/8 cup Fibre One maple clusters
1 Tsp crushed flax seed
1/4 cup vanilla yogurt (look for one that has 50 cals and 5 carbs per half or 1/3 cup).
3/4 cup non-gmo soy milk


1. Mix together in a bowl the berries, walnut, raisin, cereal and flax (if preparing earlier on just mix the berries, walnut, raisin and sugar then put in fridge, will keep overnight. Add the cereal and flax when ready to eat.)

2. In a measuring cup add your 1/4 cup of yogurt and fill the rest with soy milk, leave a bit of space at the top to reduce making a mess. Stir slowly until a thick consistency is reached. Pour over your cereal toss and enjoy!

November 13, 2011 Posted by | Recipes | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Oil and Vinegar Coleslaw

Oil and Vinegar Coleslaw  Serves 10 but in my case this is enough for 2 people for 5 days and keep it in a large bowl inside the fridge):

1/4 head of winter cabbage diced into small pieces (just keep chopping, bringing the bunch in and chopping like a pro!)
1 large carrot shredded or finely diced
1 radish shredded (optional)
1/4 of a purple onion finely diced (same way as cabbage)
1 garlic pressed
1 handful of curly parsley finely diced (same way as cabbage)
1 large roasted red pepper (from a jar) or 1/4 of the jar diced
1/4 cup red wine Vinegar (you can use any vinegar really-if you do you may need to use more for that tangy-ness)
1/8 cup oil
3 Tsp sugar
Salt and pepper to taste, dash of powdered mustard
Toss and let sit preferably overnight.

You know sometimes it can take a couple hours to get things like the coleslaw and radicchio soup prepared for a week in advanced but it’s worth it and you only have to suffer through it once (twice in the case of the soup but thats easy!) It also helps if you have a partner who lends a hand, my husband is equal minded he cuts the cabbage for me which make such an incredibly huge difference!

November 13, 2011 Posted by | Recipes | , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Raddichio-Spinach Soup (Aka Watercress Soup)

This is a fantastic soup for weight loss and for health, Spinach is an amazing fighter against cancers while Raddichio is a great blood builder plus the potato and onion help to make you feel full. This recipe will serve 4 but I usually make it every two days for me and mine and my husband’s lunch.

1 Raddichio head (rinsed and coarsley chopped)
1/4-1/2 package of spinach (rinsed and coarsley chopped)
1 yellow flesh potato (diced with or without skin, skin is better more nutrients). Im actually going to try this with sweet potato next time-without skin.
1 medium yellow onion (diced)
1 garlic clove (pressed)
4 cups of water or chicken-vegetable stock
(if using water add dry stock to the mix as per label usually 1 cube or 1 tsp per cup of water)
 small handful of Fresh parsley chopped (optional)
salt + pepper to taste

1. Put everything in a pot and bring to a boil. Once boiling simmer for 20 minutes.
2. Once soup is finished if you have the time let it cool down if not proceed to step 3.
3. Using a laddle and a blender – laddle out the solids, draining as much fluid as possible and put the solids in a blender (you may have to do this a few times depending on how big your blender is) pulse blend all the solids until they are a smooth consistency similar to a smoothy. Pour blended mixture back into liquid soup and divide among containers or bowls.

Note: Youll want to blend the soup really well and get all the potato in there as failure to do so will cause your soup to be incredibly sharp, if this happens, dont be a baby! Stomach it anyways!!

November 10, 2011 Posted by | Recipes | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment