Back to Back Issues Page
Food Cravings ARE Real ... And Yes, You CAN Stop Them!
January 06, 2007

Issue #011, January 7, 2007 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


Filtering software may prevent you from receiving our newsletters. To ensure that you never miss an e-mail from us, please click on this link and follow these tips...

Table of Contents:

Article:  Food Cravings ARE Real ... And Yes, You CAN Stop Them!

"Miracle Food" of the month:  Cherries

Recipe of the month:  Apple-Cherry Crunch

Article:  Food Cravings ARE Real ... And Yes, You CAN Stop Them!

Well, the new year is upon us and many people start thinking about new year's resolutions ... and of course one of the most popular new year's resolutions is losing weight!

And this is of course a wonderful resolution.  But unfortunately, sometimes people are more concerned with losing weight than being healthy.  And unfortunately, there are many, many unhealthy diets out there ... diets that in the long run will trigger intense food cravings and yo-yo dieting, because the weight will always come right back on again.

What people do not realise is that these diets set you up for failure right from the start.  How?  Because they trigger such powerful food cravings that is only a matter of time before you give in to them and start eating obsessively again.

Many people think that over-eating is behaviourally conditioned ... in other words, you don't have the willpower to say no to food. But in many cases food cravings actually have a biological, physiological basis ...

That's what makes the Diet Free ... At Last! Weight Loss Program different from the many low-calorie diets on the market ... this program focuses on uncovering the physiological reasons why many overweight people have struggled with their weight. Unlike low-calorie diets that make you feel like you just don't have enough willpower to lose weight permanently.  It has nothing to do with willpower. These diets trigger such powerful food cravings that make it virtually impossible not to succumb to them.

Yes, You CAN overcome food cravings! And take back control of your life and health, and lose weight in the process!


  • That food cravings are not usually behaviourally conditioned (that is, you have no willpower to say no to food), but that food cravings have a biological, physiological basis?
  • That you can overcome food cravings?
  • That having low serotonin levels triggers intense food cravings?
  • That increasing your serotonin levels stops food cravings, leaving you feeling calm, relaxed, happy and motivated to eating a healthy nutritious diet?
  • That some low-fat diet food actually causes you to gain weight?
  • That stress can trigger food cravings and cause weight gain?
  • That eating refined carbohydrate sweets can trigger food cravings and cause weight gain?
  • That overcoming food cravings is not about willpower?
  • That there are certain vitamins and supplements that can decrease or eliminate food cravings?
  • That the Diet Free ... At Last! Weight Loss Program can teach you strategies to overcome food cravings?

Are you sick and tired of continuously dieting and fighting food cravings, and losing the battle?

Well, finally, here is a scientifically based healthy eating program that focuses on correcting metabolic imbalances that are causing food cravings, so that you can feel relaxed and calm about eating and not obsessed with food.

Want to know some of the causes of food cravings? ...

  • Low blood sugar levels caused by insulin resistance, diabetes and sugar intolerance
  • Low levels of serotonin
  • Chronic stress triggering adrenal exhaustion
  • Hormone imbalances like Estrogen and Progesterone
  • Impaired Thyroid Function
  • Impaired Liver Function
  • Yeast or Candida infections
  • Eating refined carbohydrates
  • Eating a diet high in trans-fats and junk food causing Essential Fatty Acid Deficiency
  • Eating large meals
  • Dieting, restricting calories, skipping meals and going too long without eating.
  • Inadequate intake of protein and healthy essential fatty acids

Let's take a look at one factor that most people know nothing about, yet which has devastating consequences when you have an imbalance ... serotonin.

What is serotonin?

Serotonin is called a neurotransmitter or messenger of the brain.  When the brain sends a message via a neurotransmitter there has to be a corresponding neuroreceptor to receive the message.  The neurotransmitter is like a radio-wave and the neuroreceptor is like a radio station.  The frequencies have to match up to be picked up by the radio station.  It is the same in the brain.  The "radio station" neuroreceptor for serotonin will only accept messages transmitted by the serotonin neurotransmitter. 

Serotonin is the "feel good" neurotransmitter of the brain.  Serotonin is responsible for us feeling happy, relaxed, calm, motivated, and at peace with our lives and our role in the world.   

Low serotonin levels cause intense refined carbohydrate cravings that are very difficult to ignore.  In particular, these food cravings trigger impulse eating that is difficult to control with willpower alone.   Exercising willpower and determination becomes difficult because your emotions make you feel "Whats the use, even if I lose weight Ill only gain it back anyway.  Ill always be fat."  You give up because you feel you are fighting a losing battle.  Basically, low serotonin levels attack your ability to "just say no".  It is quite common for obesity to trigger low levels of serotonin, which in turn triggers a vicious cycle of food cravings and weight gain. 

For a short time after eating high GI refined carbohydrate sweets, you increase serotonin levels, your mood elevates, you feel good and your self-esteem and confidence increases.  When your serotonin levels are low and you feel depressed it is very easy to be lured and tempted into chasing this "feel good" mood and your ability to "just say no" gives way to finding excuses to justify giving in to the cravings. 

But as time goes on, it takes more and more sugar, or refined carbohydrates to get the same "feel good" result.  This is when eating becomes compulsive, always chasing that next high.

That is why eating highly processed, high GI carbohydrates triggers food cravings and food obsessions in the long run.  It is much better to eat a constant supply of low GI carbohydrates and protein at each meal and snack in order to keep your serotonin level elevated naturally. 

When your serotonin level in the brain is at an ideal level, you feel relaxed and at peace with the world and yourself.  When your levels are too low, you are no longer relaxed and have very little willpower to say no to the increased level of high GI refined carbohydrate cravings and impulsive eating patterns.

How Do Lifestyle Choices Affect Serotonin Levels?

There are some factors that affect serotonin levels that we have no control over like hereditary factors and the fact that women have naturally lower levels of serotonin than men (and interestingly, women dieters have problems with lowered serotonin levels, but not men dieters!  And of course, more women also have eating disorders than men.) 

Low serotonin levels are known to trigger food cravings and obsessive behaviours regarding eating.  What a lot of people do not know is that our poor diets and unhealthy eating patterns, especially dieting, plays a critical role in lowering serotonin levels and triggering a vicious cycle of weight gain and yo-yo dieting.

Eating highly processed foods upsets the delicate balance of insulin and glucagon and over time, insulin resistance will develop.  When this happens, high levels of insulin and blood glucose will also interfere with the body's ability to produce serotonin.  (Another good reason to eliminate high GI carbohydrates from your diet and eat more low GI carbohydrates.)

The list of things that cause a low serotonin level is rather long including (but not limited to) dieting, stress, alcoholism and drug addiction, leaky gut syndrome, Candida, food intolerances, diabetes and insulin resistance, high blood sugar and insulin levels, eating too much high GI carbohydrates, eating junk food, eating disorders, low fat diet and eating too little essential fatty acids, and adrenal exhaustion.

All these trigger a lowering of our serotonin level, which in turn triggers depression.  And of course, the more depressed we feel, the harder it is to stay motivated to eat in a healthy nutritious way.  As a matter of fact, more often then not, people will use food as a "comfort" to make them feel better in the hopes of alleviating their depression in some small way.  Usually the depression and low serotonin levels will trigger carbohydrate cravings in the hope that eating more carbohydrates will raise the serotonin levels. 

Unfortunately, this usually backfires because highly processed carbohydrate junk food will actually depress your serotonin level in the long run. 

So, now the good news!  Yes, there is an easy way to increase Serotonin Levels and stop food cravings...

The "Diet Free ... At Last!" Weight Loss Program explains the best way to increase serotonin levels naturally with nutrition, exercise, meditation and supplementation.  (As a matter of fact, increasing serotonin levels naturally is the first of 7 Strategies of the "Diet Free ... At Last!" Program!  Why not check out this link for more information on serotonin ...)

So as you can see, losing weight is a lot more complicated than just restricting calories.  And eliminating food cravings is a major component of a successful weight loss regime.  So why not learn how to stop food cravings ... and take back control of your life!

"Miracle Food":  Cherries

Everyday we hear about "new" research studies proving the "miraculous" healing powers of many different foods.  Most of these foods are really just normal everyday foods that everybody used to eat as part of a normal diet.  Of course, in the last 50 to 80 years highly processed convenience foods have taken the place of these healthy whole foods to the detriment of our health.

More and more people are replacing healthy, nutritious whole foods with nutritionally empty processed foods full of chemicals, preservatives and additives.  Food forms the building blocks of every cell and tissue in our body.  If the food we eat is nutritionally deficient, it obviously is not going to do a very good job of rejuvenating our health and preventing the development of disease.

If, on the other hand, we go back to basics and eat healthy, nutritious food, our bodies have the chance to use the vitamins and minerals in these foods to improve all areas of our health. 

One of the foods that have gotten a lot of positive press for its "miraculous" healing powers is cherries.

There are many different health benefits you can get from cherries ...

  • Cherries are a terrific source of fibre, which in turn helps to stabilise blood sugar and insulin levels as well as lower abnormally high levels of estrogen, (known as Estrogen Dominance). They also help to improve digestive problems like constipation and diarrhea.

  • Cherries are rich in phytonutrients and phytoestrogens like polyphenols and antioxidants, including a very potent type of flavonoid called anthocyanin. Phytonutrients again help to reduce symptoms of estrogen dominance and menopausal symptoms, and of course antioxidants are the main "magic bullet" in controlling free radical damage. The main advantage of decreasing free radical damage is that it decreases your risk of developing cancers as well as improving and supporting your immune system.

  • Anthocyanin reduces the formation of blood clots, reducing heart disease and strokes, as well as improving memory

  • Cherries are also rich in vitamins, antioxidants, minerals and nutrients like Vitamin A, Calcium, Carotene, Phosphorous, Potassium, Iron, Thiamine and Riboflavin, which again are essential in controlling free radical damage.

  • Cherries are rich in the flavanoid Queritrin.  Research has shown this has amazing anti-cancer properties.

  • Cherries also include another powerful anti-cancer agent:  ellagic acid (a plant phenolic)

  • Cherries are known to have amazing antiaging properties due to their role in lowering the risk of heart disease, diabetes, cancer (including breast cancer) and also their pain relieving properties.

  • Cherries are also antiaging due to their anti-inflammatory properties.

  • Research shows that cherries reduce the production of bad cholesterol

  • Cherries are known to prevent varicose veins and even tooth decay

  • Cherries also help in gallbladder disease

  • Cherries are known to support and protect kidney function, including kidney stones, as well as prevent infections

  • Drinking juices like cherry juice provides similar health benefits as red wine, but without the negative influences of alcohol consumption.

  • Studies done at Michigan State University have found that cherries have a pain relieving effect equal to approximately 10 microM concentrations of ibuprofen and naproxen.  Although no technical studies have been done, this raises the possibility of using cherries to help to reduce pain and inflammation caused by fibromyalgia or arthritis.  This possibility is especially exciting when you consider the fact that research has shown that cherries are high in melatonin, which promotes restful sleep and helps to alleviate insomnia, and one of the symptoms of fibromyalgia and chronic fatigue syndrome is insomnia and interrupted sleep patterns.  This pain relieving action also helps to relieve headaches and even migraines.

This is a pretty impressive list of benefits derived from one humble food.  I think it may be time for us to rethink adding cherries to our daily diet and to find fun and interesting recipes to jazz up our taste buds, like the following delicious healthy dessert! ... (Yes, even desserts can be healthy!)

Recipe of the month:   Apple-Cherry Crunch

3 Apples chopped                   1 cup rolled oats

cup desiccated coconut        cup flour

1 tsp. Cinnamon                     1/8-cup olive oil

1 tbsp. Butter                        2 tbsp. Brown sugar

cup water            1 can pitted cherries (rinsed) or 500 gr fresh pitted cherries


  1. Place chopped apples, water and cinnamon in a small saucepan and simmer for 5 minutes, until apple is softened
  2. In a small bowl, mix together oats, flour, coconut, 1 tablespoon brown sugar, oil and butter until mixture is crumbly
  3. Remove apples from water with slotted spoon and mix with cherries.
  4. Line bottom of baking dish with apples and cherries.  Sprinkle with 1 tablespoon Brown sugar.
  5. Sprinkle crumbed mixture over apples and cherries.
  6. Bake at 190 degrees Celsius (or 375 degrees Fahrenheit) for 30 40 minutes or until browned.


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 cherries (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.

All the best,

Geri Richard

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

Diet Free At Last! Support:

Why not check out our 7 Day Mini-Course: Best Tips to Lose Weight ... Yours Absolutely FREE!

One of the most powerful secrets to permanent weight loss is to stop food cravings so that you enjoy healthy eating again. The problem with unhealthy weight loss diets is that they trigger food cravings. Once the food cravings are gone, healthy eating is much easier. Let the "Diet Free ... At Last!" Weight Loss Program teach you how to stop food cravings and lose weight ... and keep it off for life!

Sign-up Now!...

... And these 7 Best Tips to Lose Weight will be unveiled to you ... Absolutely FREE!

  • Tip #1:  All fat is not the enemy ... yes you CAN eat fat!

  • Tip #2:  Learn how eating sugar and refined carbohydrates can cause weight gain

  • Tip #3:  Learn how to stop food cravings

  • Tip #4:  Learn how snacking can help to stop food cravings and lose weight

  • Tip #5:  Learn how stress can cause weight gain ... yes, that's right, stress!

  • Tip #6:  Learn how supporting your liver can help you to lose weight

  • Tip #7:  Learn how hormonal imbalances cause weight problems

Everyday for 7 days you will receive one e-mail with not only one Best Tip to Lose Weight unveiled, but also another "Daily Tip to Lose Weight" to help you to unlock the door to health and weight-loss...

Just click on this link, fill in your e-mail address and you will receive the 7 Day Mini-course 7 Best Tips to Lose Weight ...Absolutely FREE!

Why not start your new life of health and well-being today?

Here's how...

Click on this link to order the Diet Free ... At Last! Weight Loss Program ...

Try it risk-free for 6 months! If for any reason you are not satisfied, just ask and I'll refund you immediately. That's my promise!

Read My Story Here

Want to turn an interest that you are passionate about into a money-making Website?

It's easier than you think! ... Click on this link for more information...

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

(c) Copyright 2002 - 2006

Our Privacy Policy


Back to Back Issues Page