Back to Back Issues Page
Health & Lifestyle e-Newsletter, Issue #007, October 30, 2005
October 30, 2005

Issue #007, October 30, 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


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:  Lack of Sleep can Pack on the Pounds

"Miracle Food" of the month:  Spinach

Recipe of the month:  Spinach Lasagne

Article:  Lack of Sleep can Pack on the Pounds

Lack of sleep has become a global problem in the past decade.  Everywhere around the world people are sleeping less.  This trend has increased in the recent years starting a vicious cycle of sleep deprivation.  Many shrug off lack of sleep and say they will only become irritable.  Lack of sleep can also play a role in weight gain.

Did you know that your hormones play a role in your weight loss and gain?  The hormones called Ghrelin and Leptin are the hormones that can either cause you to gain or lose weight.  Ghrelin stimulates your appetite while leptin helps to control your appetite.  Leptin is your friend as it tells you when you are full.

Guess what happens to these hormones when you don't get enough shut eye?  They are affected in a way that is disastrous to your waist line.  When you don't get enough sleep your body responds by producing more appetite inducing Ghrelin hormone.  This means that you will not only be tired, but have an increased appetite as well.

Lack of sleep will make you feel tired and ravenous.  This is a result of the decrease of amount of leptin in your system.  This turns into a cycle that leads to the less sleep means the more apt you are to gain weight.

Don't think that your hormones have a great effect on the size of your pants?  Think about this:  there is a link between obesity and lack of sleep.  This link is not a nice one.  In fact, the link has been found to pair together obesity and lack of sleep in Americans.  This link was found by Stanford University and the University of Wisconsin.

How can lack of sleep add pounds to your waistline.  Don't you burn more calories while you are awake?  Yes, you do burn more calories while awake then sleeping.  However you often eat sugary snack foods when you could be sleeping.  These calories overshadow the fact that you are awake.  This is due to the decrease of leptin in your system.

Also take into account that we burn 2/3 of all calories while we are resting.  Therefore, only 1/3 of our calories are burned during physical activity and exercise.  So just because you are awake doesn't necessarily mean you are burning more calories.  It depends on each person and their activity levels.

Do you think the majority of Americans would agree that weight gain is a result of lack of sleep?  Probably not. They need to look at the obesity and lack of sleep link and may make the connection.  Getting quality sleep on a daily basis should be at the top of your to-do list.  Be wary of making this a New Year's resolution because you most likely will not get much sleep on New Year's Eve. If you are diligently following your diet and your belt still won't budge then focus on your sleep habits.  More sleep will help you feel rejuvenated and lighter!

About the author: Peter Kilpton writes exclusively for <a href="">Regarding Sleep</a>,there's a wealth of knowledge on the website, plus while you're there sign up for the free newsletter. Read many more interesting articles on Sleep at:

"Miracle Food" of the month:  Spinach

Yes, your mother was right ... eating spinach is good for you!

And if you don't like the taste of cooked spinach, you can eat your spinach in a salad for a nice change.  It has such a mild flavour, it is an excellent complement to a healthy salad of spring greens.  (Mind you, it's a good idea to eat both cooked and raw spinach because you get different health benefits from each.  For example, cooking spinach makes the carotenoids more readily available, however it also diminishes the Vitamin C and folate levels.)

So what exactly is it about spinach that makes it a "miracle food"? 

There are many healthy vitamins and minerals found in spinach, but one of the most important health benefits of spinach is caused by the carotenoids lutein, zeaxanthin and beta-carotene.  In particular, lutein and zeaxanthin are known for their powerful role in combating and preventing age-related macular degeneration.  Research has shown that people with low levels of these carotenoids not only have an increased risk of age-related macular degeneration, but also cataracts.  The foods that are the most protective of the health of the eye are spinach, broccoli, kale and salad greens.

Research suggests eating approximately 10 to 15 milligrams lutein daily for optimal health.  You can get this by eating 1/2 cup of cooked spinach or kale or 1 cup of cooked spring greens.  Broccoli and orange bell peppers are also good sources of lutein and zeaxanthin. 

The following is just a short list of the many health benefits you get from eating spinach:

  • spinach has many different vitamins and nutrients including vitamins B, C & E, calcium and iron

  • spinach is also high in beta-carotene, lutein, zeaxanthin and polyphenols

  • studies show that it boosts the immune system and reduces chronic inflammation

  • spinach helps to decrease the risk of heart disease, including stroke.  This is in part due to betaine, which is known to lower homocysteine levels, which in turn decreases the risk of heart disease.

  • spinach decreases the risk of age-related macular degeneration and cataracts

  • spinach contains the powerful antioxidants glutathione and Vitamins C & E, which have been found to be anti-carcinogenic (anti-cancer), and very effectively fights free-radical production

  • spinach is one of the few vegetables that contains Co-enzyme Q10, which has many health giving properties.  One thing Co-enzyme Q10 is known for is that it is important in mitochondrial production.  This means it can help with metabolism and energy production, and may even help to lose weight!

  • it also contains omega-3 fatty acids, which are very important for good health, including stabilising blood sugar levels (good news for diabetics!)

  • the polyphenols in spinach are also thought to help to decrease symptoms of menopause and pre-menopause

  • spinach is known to lower blood pressure

  • Spinach has been found to inhibit cancer cell growth.  Lutein boosts the immune system, which reduces the risk of many types of cancer, including:

    • stomach cancer

    • lung cancer

    • breast cancer

    • ovarian cancer

    • colon cancer

    • skin cancer

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

Recipe of the month:   Spinach Tofu Lasagne

- 1-pound tofu, mashed        - Chopped stewed tomatoes

- Chopped mushrooms           - 1 tsp. Crushed chilli powder

- Salt & Pepper, to taste       - 1 clove garlic minced

- 2 zucchini, chopped            - 1 box frozen spinach (or equiv. Fresh)

- ˝ tsp. Basil                       - ˝ tsp. Oregano

- Chopped onions                  - Chopped celery

- 1 box lasagne pasta             - 1-cup Parmesan cheese

- 1 package tomato paste       - 2 cups shredded low fat mozzarella cheese

- 1 package of low fat ricotta cheese or low fat cottage cheese


  1. Sauté chopped onions; add tomato paste & sauté quickly
  2. Sauté chopped mushrooms and celery
  3. Add all ingredients except pasta, cheese, tofu and spinach in a large dutch oven and simmer for 45 - 60 minutes
  4. Boil water and cook pasta until al dente
  5. Layer a large lasagne pan with alternate layers of pasta, sauce, spinach
  6. In the middle layer, mix together mashed tofu, ricotta cheese and parmesan cheese
  7. Top the lasagne with mozzarella cheese
  8. Preheat oven to 180 degrees Celsius (or 350 degrees Fahrenheit)
  9. Bake for 45 to 60 minutes
  10. Serves 6 to 8


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 spinach (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 ...

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 - 2005

Our Privacy Policy


Back to Back Issues Page