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Health & Lifestyle e-Newsletter, Issue #006, September 25, 2005
September 24, 2005

Issue #006, September 25, 2005 Newsletter

The "Diet Free ... At Last!" Health & Lifestyle e-Newsletter is dedicated to keeping you updated on important health and weight-loss related issues...

So what exactly is the Diet Free ... At Last! Weight Loss Program?

As the name suggests, this is a Weight Loss Program ... but with a BIG difference!  Unlike those other unhealthy weight loss diet plans, this program is dedicated to teaching you how to lose weight in a safe and healthy way. 

So What Makes the Diet Free ... At Last! Weight Loss Plan Different From Others?

Good question ...

The Diet Free ... At Last! Weight Loss plan is not like those other unhealthy diets -- it's not a diet, it's based on healthy eating and balanced nutrition that will help you to lose weight and fat and keep it off ... forever!

  1. The Diet Free ... At Last! program does not promise you will lose the weight FAST.  Why not?  Because the faster you lose the weight, the higher your chances are of gaining it all back just as FAST!  (Not only that, but many of these diets, by not focusing on healthy eating practices, actually trigger different health conditions like gallbladder disease, fatty liver, cellulite, candida, leaky gut syndrome, essential fatty acid deficiency and more!  Click on the links below to see what symptoms these conditions have.)

  2. This program is focused on helping you to lose weight in a healthy, slow steady way.  I am more interested in helping you to, not only lose weight, but to improve your health in the process ... and you CAN do that if you choose to lose weight by eating a healthy, balanced diet. 

  3. When you lose weight too quickly on these unhealthy diets, you will be left with loose, sagging skin that is prone to wrinkling.  On this program, you will lose weight in a slow steady way, which will decrease the amount of loose, sagging skin you will have.  Also, there are many foods on this program that are specifically targeted towards improving your skin tone and reducing loose, sagging skin and wrinkles.

  4. These "lose-weight-fast" programs are too restrictive and are famous for triggering yo-yo dieting and intense food cravings.  Click here for important information on why you shouldn't "count calories" restrictively.  The Diet Free ... At Last! program helps you to stop food cravings by teaching you what causes food cravings, and then teaching you how to eat a healthy diet that will stop food cravings.  (As a matter of fact, this program will teach you the "7 Miracle Foods + 1" that make all the difference in controlling food cravings.)

  5. When you follow these other unhealthy weight loss programs, you are always hungry.  With the Diet Free ... At Last! Weight Loss plan, you're encouraged to eat lots of healthy snacks ... which are natural appetite suppressants. (And yes, you can even eat fat!  Imagine snacking -- guilt-free!)

  6. Following an unhealthy diet that is too restrictive causes your metabolism to slow down.  This program focuses on losing fat and conserving muscle mass at the same time.  This speeds up your metabolism ... and your fat burning machine, making it much easier to lose weight and fat and maintain your ideal weight forever.   

  7. This program is specifically targeted to anyone who is diabetic or insulin resistant and will decrease and stabilise blood sugar levels in a safe and natural way. 

  8. This weight loss plan stops yo-yo dieting ... changing your lifestyle to incorporate healthy eating means you never have to follow unhealthy diets again ... leaving you truly, Diet Free ... At Last!

But there is one more difference the Diet Free ... At Last! Weight Loss Program has over other diets ... and it is the most important one of all...

What a lot of people do not realise is that in many cases, their weight problems are not just caused by overeating ... Did you know that in many cases there is a physiological, biological, medical condition that is causing the weight gain ... and triggering yo-yo dieting? Many people look at obesity and weight issues as being a condition in and of itself ... whereas in many cases, the obesity is actually a symptom of a medical condition.

Yes, that's right ... there could well be a medical condition that is causing you to gain weight and making it very hard to lose weight.  And if that's the case, imagine being able to manage this problem, lose the excess weight and improve your health in the process!

Here is just a short list of the possible health conditions that could be causing you to gain weight and trapping you in a vicious cycle of weight gain ... (you can click on the links to check out these conditions)...

The Diet Free … At Last! program teaches you the 7 Strategies that help you to manage these conditions and improve your health ... and lose weight, fat and inches in the process!  For more information on this program, click here


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Table of Contents:

Article:  Detoxification:  What is it and how do we follow a detox liver regime safely?

"Miracle Food" of the month:  Tomatoes

Recipe of the month:  Fish & Tomatoes

Article:  Detoxification:  What is it and how do we follow a detox liver regime safely?

There is a lot of talk in the media about detoxification (especially liver detoxification), is it good for you, is it necessary and what is the right way to do it.  Some people confuse fasting with detoxification.  They are not the same thing. 

Fasting is something that is often done for purification and / or for religious reasons.  There are many different types of fasting, ranging from eliminating meat from your diet and eating only vegetables and fruit, to only drinking juices and water. 

Everybody has a different opinion on whether or not fasting is good for your health.  My own personal opinion is that strict fasting is not good for your health, especially if your health is not good to start with.  (I consider strict fasting to be fasting on only water, juice or herbal teas or eating less than 1000 calories per day, or removing an entire food group from your diet, eg. carbohydrates, protein or fat.)

For young people that are strong and healthy, maybe fasting for a day or two won't hurt, but the longer you fast and the more severe your fasting is, the more it will impact your health. The simple fact is that our bodies are meant to eat different foods in order to get all the vitamins and nutrients it needs to survive.  What many people don't realise is that carbohydrates, protein and fat are all extremely important in a healthy balanced diet and when you take one, two or all three of these things out of your diet, even for a short time, your body will be negatively impacted. 

In particular, carbohydrates is an extremely important part of a healthy, balanced diet, especially for anyone who is suffering from diabetes or insulin resistance.  Some people may be surprised to hear that considering how many low carbohydrate diets are out there.  But the truth is that the body must have glucose on an ongoing basis to meet the basic bodily functions of the brain and nervous system.  It is so critical that if the body does not get enough glucose to support these functions, it will start to cannibalise its own tissues, especially muscle tissue to get the glucose. 

Contrary to what most people believe, the body cannot breakdown fat into glucose, so that is why it is muscle tissue that gets sacrificed to make glucose.  The problem with this of course is that the less muscle tissue we have, the slower our metabolism will be and the harder it is to lose weight and the easier it is to gain weight. 

So if extremely severe fasting is not good for you, then how do you safely follow a detox liver regime?

In this age of excessive intake of fast foods and junk food, even just eliminating processed foods from your diet will detoxify the body!  For some more great liver detox ideas, check these out...  (incorporate as many or as few as you wish into your detox liver regime)

  • Eat more vegetables and fruit

  • Eat less meat and poultry, especially processed meats and deli meats, and eat more fish.  If you wish to eat poultry, make it organic, hormone-free poultry.

  • Drink more filtered water and juices (up to 2 to 3 litres per day)

  • Drink herbal teas, especially teas that support your liver like green tea and dandelion tea

  • Eliminate processed foods and eat more whole foods, especially whole grains and beans and legumes

  • Eliminate wheat and milk products

  • Take supplements that support the liver like Milk Thistle and liver tonics

  • Eat more low GI carbohydrates and less high GI carbohydrates

  • Eliminate or reduce intake of alcohol, caffeinated products and cigarettes

  • Increase intake of flaxseeds and flaxseed oil

  • Decrease intake of all trans-fats (fried foods, junk food and margarine) and increase intake of omega-3 essential fatty acids

  • Skin brushing, massage and aromatherapy all support lymphatic drainage and help to detoxify the body

  • Things that will also help to support your digestive function:

    • apple cider vinegar

    • lemon and lime juice

    • aloe vera juice

    • dandelion tea

    • ginger tea

    • ground flaxseeds

    • mint and dill spices

    • digestive enzymes (available in supplement form)

So as you can see, drinking more water, juice and herbal teas can help to detoxify the liver, but don't do restrictive fasting on just water, juice or herbal teas.  Include food in your detox liver regime, but take out more of the processed foods and you will still find a great benefit to your liver and detoxification organs. 

Also, keep in mind that the first few days of following a detoxification program can make you feel quite unwell while your body is trying to rid itself of toxins that have been building up in tissues and organs.  It is usually a good idea to ease into a detoxification program slowly so that your liver and detoxification organs can handle releasing these toxins.  Releasing them too quickly will often make you feel nauseous and weak, often mimicking flu-like symptoms.

Detoxification is not something that you do for a couple of days and then it is over.  You should really work towards incorporating a healthier eating regime into your life permanently, and as such the detoxification could take weeks, even months!  It has taken years of following poor diets to build up these toxins, so of course it will take time to release them.

To help you to detoxify your body in a safe and natural way, the Diet Free ... At Last! Program includes 3 e-books that have been written with the express purpose of helping you to lose weight in a safe and healthy way:

  1. The Diet Free ... At Last! Weight Loss Program e-book.  This e-book focuses on exploring different health conditions including hormonal imbalances that trigger weight gain and teaches how to overcome these conditions to lose weight healthily.  This program includes many of the above detoxification tips and more, to help you to improve your health through eating a healthy balanced diet of nutritious food.  Click here for more information on this e-book...

  2. The "Discover the 33 Secrets to Anti-aging & Weight Loss!" e-book is a free bonus that focuses on anti-aging and how to improve your health and quality of life.  Click here for more information on this e-book...

  3. The "Learn How Stress Is Making You Fat!" e-book is another free bonus that focuses on how stress triggers fat gain and gives strategies on how to manage stress in your life.   Click here for more information on this e-book...

"Miracle Food" of the month:  Tomatoes and tomato products

Tomatoes are such a common food most people don’t think about how healthy and good for you they actually are.  And the health benefits of tomatoes are not only from fresh tomatoes, but also from stewed tomatoes (even tinned), tomato sauce, tomato paste and even ketchup and barbeque sauce!  (Of course, ketchup and barbeque sauce have other things in them like additives, preservatives etc. that take away a bit from the health benefits of tomatoes.)

So what exactly is it about tomatoes that make them a "miracle food"? 

There are many healthy vitamins and minerals found in tomatoes, but one of the most important health benefits of tomatoes is caused by the phytochemical lycopene, which is responsible for the red colour of tomatoes.  Lycopene is a very powerful antioxidant that has been getting a lot of positive press lately with more and more research finding its amazing health-giving properties.

And interestingly enough, research has found that processed tomato products like tomato sauce, tomato juice, tomato paste, etc. have even more health benefits than fresh tomatoes.  The reason is because in fresh tomatoes, lycopene is bound into the fibre.  Processing the tomatoes releases the lycopene to be easier absorbed into the body.  Processed tomato products have up to 8 times more available lycopene than fresh tomatoes.

The approximate recommended amount of lycopene you should take in daily is around 20 milligrams.  It is absorbed better if it is eaten with a small amount of healthy fat.  This could be achieved by eating a small amount of nuts with a fresh tomato, or adding vegetables to tomato sauces that have been quickly stir-fried in olive oil.  Also, olive oil vinaigrettes on a salad including tomatoes would work well.  (People that follow diets that are very low in fat often have low levels of lycopene.) 

The following gives some easy ways to increase your daily intake of lycopene…

  • one cup of tomato juice gives 22 grams,

  • ½ cup of tomato sauce gives 18.5 grams,

  • ½ cup tomato puree gives 27 grams

  • 2 tablespoons tomato paste gives 9.2 grams

  • ½ cup tinned stewed tomatoes gives 5.1 grams

  • fresh tomato – 3.2 grams

  • watermelon is also a good source of lycopene giving 7 grams per 1 cup

The following is just a short list of the many health benefits you get from eating tomatoes or tomato products:

  • tomatoes have many different vitamins and nutrients including vitamin C, potassium and lycopene

  • tomatoes are also high in beta-carotene, lutein, and polyphenols

  • some research suggests that lycopene supports immune system function

  • lycopene helps to decrease the risk of heart disease

  • lycopene decreases the risk of age-related macular degeneration

  • it also decreases cataracts

  • it may improve asthma caused by exercising

  • studies have shown that lycopene can improve the motility and concentration of sperm in infertile men

  • tomatoes contain two carotenoids phytoene and phytofluene, which have been found to be powerful antioxidants and anti-carcinogenic (anti-cancer)

  • lycopene is a very effective anti-oxidant that fights free-radical production

  • lycopene has been found to inhibit cancer cell growth.  It is thought that the reason for this is because lycopene improves cellular communication (cancer is caused by a breakdown in cellular communication).  In particular, studies have shown a reduction in the risk of the following cancers:

    • lycopene can increase the SPF of your skin, protecting you from ultraviolet rays and reducing the risk of skin cancer

    • lycopene has been found to reduce the risk of prostate cancer

    • studies have shown that eating lycopene weekly reduces the risk of esophageal and digestive tract cancer by 40%

    • another study showed that eating 7 or more servings of tomato products per week resulted in a 50% reduction of gastric cancer

    • another study showed a decreased risk of colon cancer when eating tomato products daily rather than weekly

    • studies with rats showed that they developed fewer breast tumours

So as you can see, eating tomatoes has many health benefits, so why not increase your intake today ... and here's just one simple recipe idea ...

Recipe of the month:   Fish in Tomato Sauce

1 fillet of your favourite fish               Chopped onion and mushrooms

Chopped fresh ginger                        Chopped fresh basil or mint

Chopped fresh or dried dill                  Chopped fresh or dried parsley

Minced clove of garlic                        Chopped fresh tomato and zucchini

  1. Sauté the onion, ginger and garlic until onion is translucent

  2. Add 1/2 cup of water and fish fillet.  Cover and steam over medium heat or 7 - 10 minutes or until fish is opaque.

  3. Remove fish and set aside. 

  4. Heat any remaining liquid over high heat until reduced.  If liquid is still too thin, add a tablespoon of corn starch to a bit of cold water in a glass and add to liquid in skillet.  Stir until thickened and set aside ginger / garlic sauce.

  5. Add mushrooms, zucchini and herbs to skillet.  Saute until zucchini is soft.
  6. Add fresh chopped tomatoes 1 minute before serving and continue to sauté

  7. Serve fish over rice, topped with ginger / garlic sauce and vegetable saute


Well, that's it for now.  Hope you've enjoyed this e-Newsletter as much as I've enjoyed writing it!  If you have any fun recipes using tomatoes (or any recipes at all) that you'd like to share with others, please feel free to send them to and I will include them in future issues.

Take care and happy & healthy eating!

All the best,

Geri Richard

P.S. If you'd like to check out our previous newsletter issues, just click on this link ...

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Written by Geraldine Richard
Health Dimensions / "Diet Free ... At Last!" Weight Loss Program
P.O. Box 1025, Indooroopilly, Queensland, Australia 4068

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