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Health & Lifestyle e-Newsletter, Issue #005, August 14, 2005
August 14, 2005

Issue #005, August 14, 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: Early Menopause symptoms - Are You Suffering From First Symptoms of Menopause?

"Miracle Food" of the month: Flaxseeds

Recipe of the month: Flax Bread

Given the fact that I am in my mid-forties and suffer from early menopause symptoms, this subject is dear to my heart and that is why I am featuring it this month.  In my research around the internet I came across the following article by Olinda Rola of the website and I thought it fit in perfectly, so here it is...

Early Menopause symptoms - Are You Suffering From First Symptoms of Menopause?

Early menopause symptoms - every woman at some point in her 30's or 40's will wonder if what she is experiencing is really the first symptoms of menopause. Menopause is defined as the cessation of menses or the end of menstrual cycles for a period of 12 months or more. Menopause is a natural process for a woman, not an illness. It is quite common for a woman's hormone balance to begin shifting in her early 30's to 40's, resulting in early menopause symptoms. Why? There are several reasons why.

Women often demand much of their bodies. Stress exists in many forms for an active, involved woman today. Women have demanding and stressful careers. Women have family responsibilities. The relationship with the spouse or partner may not be the best. Aging parents can add to the burden. These and other responsibilities add up in the toll they take on the body, health and well-being of a woman.

And at the same time, the woman’s body may not be getting the support it needs to function as it was designed. Obesity, lack of exercise, poor nutrition, excess caffeine and alcohol add to the problem instead of helping the body cope with what is demanded of it. This stressful, demanding lifestyle, coinciding with inadequate support given to the body, contributes to experiencing many of the early menopause symptoms.

Common first symptoms of menopause for women are:

• Irregular menstrual cycles
• Light or heavy menstrual flow
• Lumpy or tender breasts
• Fibroid tumors
• Endometriosis
• Mood swings
• Water retention and bloating
• Sleep problems
• "Foggy, fuzzy" thinking and memory lapses
• Anxiety and depression
• Inability to handle stress
• Hot flashes and night sweats
• Vaginal dryness
• Weight gain

Then there are the hormones, the menstrual cycle and hormone production in the body. In the normal menstrual cycle and a healthy woman, estrogen is the dominant hormone that is produced for the first 10-12 days following the previous menstrual flow. Ovulation then signals the female body to produce progesterone, which happens for the next 12 days or so. If there is no pregnancy, progesterone and estrogen levels will drop at around day 28, allowing menstruation to begin. However, if there is no ovulation, progesterone will not be produced by the body that month. This event, called an annovulatory cycle, is a typical occurance today for women in their 30's and 40's - no ovulation, no progesterone. This leaves the woman with an excess of estrogen and a deficiency of the hormone progesterone.

Many women in their 30's and 40's are actually having fewer ovulations which creates hormone imbalance, resulting in many of the early menopause symptoms. And once ovulation ceases at menopause, progesterone levels fall to virtually zero. At the same time, estrogen is still being produced, again leading to hormone imbalance and the resulting first symptoms of menopause. If a hysterectomy has happened, surgical menopause means the woman no longer produces progesterone. Besides the problems created by missed ovulations or hysterectomy, excess estrogen is regularly obtained from other sources. Birth control pills, household chemicals and pesticides, certain foods that have been sprayed or given chemicals and many construction materials used in homes are all sources of estrogen which leads to excess in the body.

Doctors call this hormone imbalance condition of excess estrogen in the body "estrogen dominance". What are the symptoms of estrogen dominance? The symptoms include low sex drive, bloating and weight gain, headaches before the menstrual period, mood swings, irregular periods and excessive menstrual bleeding. If the amount of unbalanced estrogen in the female adult increases beyond what is desirable and healthy, you will definitely experience early menopause symptoms. On the other hand, when your hormones are balanced, you feel more alert, energetic and ready to take on the challenges of life.

How can a woman tell if the first symptoms of menopause being experienced are because of hormone imbalance? An easy and effective way is to take the online test provided by a leading womens health clinic for early menopause symptoms. It takes just a few minutes and the test is free. Find out more about your health, premenopause and menopause symptoms, what the symptoms are telling you and what to do about it based on your answers to important questions. Read more about hormone imbalance, estrogen dominance symptoms, side effects of a hysterectomy and physician-recommended natural treatments for eliminating the early menopause symptoms.

Copyright 2005 InfoSearch Publishing

Olinda Rola is President of InfoSearch Publishing and webmaster of a website of physician-recommended natural treatments for a variety of health problems. Visit the website and learn more about early menopause symptoms and ways for improving your health.

"Miracle Food" of the month:  Flaxseed

This month's miracle food is very interesting, not just because of its amazing health benefits, but because most people haven't heard of flaxseeds!  It is not a food that is well known or that people include in their diets normally.  And yet, this tiny little seed is packed with vitamins, nutrients and essential fatty acids and has a "miraculous" effect on our health.

Lignans are found in fruits, vegetables, grains, cereals, breads, sunflower seeds, and flaxseeds.  Flaxseeds are increasing in popularity due to studies showing the amazing health benefits derived from eating them.  Flaxseeds have been touted as having as good a health benefit as isoflavones, especially in their ability to decrease menopausal symptoms like hot flashes. 

Ground flaxseeds are absorbed better than the whole seed.    Flaxseeds can be easily ground using a nut or coffee grinder.  Keep the ground flaxseeds in the refrigerator to prevent them going rancid. Ground flaxseeds are preferable to flaxseed oil because flaxseed oil goes rancid quickly, even if refrigerated. 

The ground flaxseeds can be added to recipes like muffins and banana breads by replacing some of the flour with the flaxseeds.  You can also sprinkle the ground flaxseeds over salads and cereals.  In particular, it adds a delicious nutty flavour when sprinkled over cooked oatmeal.  (Ground flaxseeds are also a great source of Omega-3 Essential Fatty Acid.)

Just some of the benefits of eating 1 to 2 tablespoons of flaxseeds per day are:

  • Reduces triglyceride levels

  • Has an anti-inflammatory property (helps reduce symptoms of arthritis)

  • Increases good eicosanoids and prostaglandins

  • Increases serotonin production

  • Reduces risk of heart disease

  • Strong anti-oxidant properties fights free-radical damage, helping to defy aging

  • Excellent source of soluble fibre reduces symptoms of irritable bowel syndrome (constipation and diarrhea)

  • Lignans have been known to decrease the risk of cancer, especially colon and breast cancer

  • Reduces incidence of gallstones and gallbladder disease

  • Known anti-fungal, anti-viral and anti-bacterial

  • Reduces PMS symptoms

  • Raises or lowers estrogen levels, depending on what is needed to re-balance the body’s hormone levels

  • Reduces many menopause symptoms like hot flashes and vaginal dryness

  • Improves skin tone and firmness, rejuvenating the skin by helping to build collagen

  • Excellent source of Omega-3 Essential Fatty Acids, which improves all the EFA deficiency symptoms found in Section 12.

  • Lowers bad cholesterol levels

  • Improves blood sugar levels and insulin levels

  • Improves and supports immune system

  • Flaxseeds (especially ground flaxseeds) can help to increase fat-burning and speed up metabolism, thereby accelerating weight loss.

This is a pretty impressive list of benefits derived from one humble food.  I think it may be time for us to rethink adding flaxseeds to our daily diet and to find fun and interesting recipes to jazz up our taste buds, like the following delicious recipe for Flax Bread I found at the "Cancer Nutrition Info" website.  For more interesting information and recipes, why not check out this website:  

Classic Flax Bread (Yield: 2 loaves)


  • 6 and 1/2 cups all-purpose flour
  • 3/4 cup ground flaxseeds (flax meal)
  • 3 tablespoons sugar
  • 2 teaspoons salt
  • 1 tablespoon fast rising instant yeast
  • 2 cups water
  • 1 cup 2% milk
  • 1 tablespoon canola oil


  • Set aside 1 cup all-purpose flour from the total amount.
  • Mix remaining flour, ground flax seed, sugar, salt, and yeast in a large bowl.
  • Heat water, milk, and oil until hot to the touch (about 125-130°F or 50-55°C). DO NOT BOIL. 
  • Stir hot liquids into dry mixture. Mix in enough reserved flour to make a soft dough that does not stick to the bowl.
  • Turn out onto floured board and knead until smooth and elastic, about 8 minutes. Cover dough and let rest 10 minutes.
  • Cut dough in ½ and shape into loaves. 
  • Place into 2 greased (8 ½ inch x 4 ½ inch or 21 cm x 12 cm) loaf pans.
  • Cover and let rise in a warm place until dough has doubled in volume (about 40-50 minutes).
  • Bake at 400 °F (200°C) for 30-35 minutes.
  • Remove from pans and let cool on wire racks.

Per Serving (1 slice): 125 calories; 23g carbohydrate; 3.7g protein; 2g fat; 1.4g fiber


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 flaxseeds (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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