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Health & Lifestyle e-Newsletter, Issue #002, June 1, 2005
June 01, 2005

Issue #002, June 1, 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 help to 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: What are the health dangers of eating too little carbohydrates?

"Miracle Food" of the month: Blueberries and berries

Recipe of the month: Blueberry Pancakes

Article: What are the health dangers of eating too little carbohydrates?

More and more we are seeing new diets popping up in the marketplace that are "low carbohydrate diets".  What exactly does this mean and are these diets healthy?

A healthy diet comprises of a balance of proteins, carbohydrates and healthy fats.  Carbohydrates are found in foods like fruits, vegetables, whole grains (wheat, rice, corn, cereals) and beans and legumes.  Carbohydrates are essential for meeting the energy needs of the body. 

The brain and nervous system MUST have enough glucose on hand at all times to perform its essential functions. Without sufficient glucose to serve the needs of the brain and nervous system, a person will die. This is why our bodies' have its built-in survival mechanism to prevent this: first, it triggers intense food cravings to try to entice you to eat the carbohydrates the body needs; secondly, it will break down muscle tissue into glucose. What many people do not realise is that it is physically impossible for the body to break down FAT into glucose ... that is why it must cannibalize muscle tissue!

That is one of the worst side effects of following these unhealthy low carbohydrate diets: the body has to break down muscle tissue to meet the body's needs for glucose. The more muscle tissue that is broken down, the slower your metabolism and the less calories you need to meet your daily energy requirements. That's why there are people who can gain weight when eating very low calorie diets!

In the old days, doctors used to prescribe special diets for diabetics that was pretty strict and unfortunately, ineffective if not downright dangerous! These diabetic diets were based on the premise that if carbohydrates and sugar raises blood sugar levels, then the best way to lower blood sugar levels was to greatly restrict carbohydrate and sugar consumption.

Sound familiar?

Yes, that's right ... the new low carbohydrate diets are bringing back an old out-dated idea of following diabetic diets that was dismissed by health care professionals many years ago! Research showed that diabetics who followed these diabetic diets developed many serious (if not fatal!) health complications like heart disease and kidney failure.

Page 145 of the "Diet Free ... At Last!" Weight Loss Program e-book outlines 9 reasons why following these low carbohydrate diets are dangerous.  The following are 3 of the most important of these reasons:

  1. If a person eats too little carbohydrates, the body will start to break down muscle tissue to make glucose for vital bodily functions.  The more muscle you lose, the lower your metabolism ... which burns fewer and fewer calories and stores any excess as fat

  2. The process of the body breaking down protein and muscle produces by-products.  This places a strain on the liver and kidneys as they try to eliminate them.  That is why there is often weight loss if you eat too little carbohydrates and too much protein.  The weight loss is caused by loss of muscle and by the body leaching out water to help eliminate these harmful by-products.  (This process also leaches the body of calcium, which promotes bone loss and osteoporosis.)

  3. It is difficult to eat this way in the long term because of strong food cravings.  These food cravings are caused when the brain does not receive enough glucose (which happens when you don't eat enough carbohydrates).  When the person gives up and returns to their previous way of eating, they invariably gain back all the weight they lost plus some ... resulting in yo-yo dieting.

So as you can see, carbohydrates play a very important part in a healthy balanced diet. 

So why do these low carbohydrate diets recommend eating less carbohydrates, even as low as 20 to 25 grams per day?

They claim that eating too much carbohydrates increases insulin levels, which in turn trigger weight gain.  (Excess insulin does indeed trigger weight gain.)  Well, they are partially right.  It is true that excess carbohydrates can indeed trigger excess insulin production, but it is actually more what type of carbohydrate, rather than how much carbohydrate, that makes the biggest difference!

If you eat excessive highly refined carbohydrates, you may find that they trigger excessive insulin production, especially in anyone who is insulin resistant or diabetic (or pre-diabetic).  What are highly refined carbohydrates?  White bread, white rice, anything using white flour and / or sugar like pies, cookies, pastries, cakes, etc., as well as many processed packaged and canned foods.  These foods have very little nutrient value in them and are laden with excess fat (especially trans-fats, which are the worst type of fat), additives, preservatives, sugar and calories.

If instead you changed the type of carbohydrates you eat to low GI (glycemic index) carbohydrates instead of highly refined (high GI) carbohydrates, you would find that your body would release less insulin and your blood sugar levels would be stabilised.  This is very important for anyone who is insulin resistant or diabetic. 

What is Insulin Resistance?  Click here to find out...

Low GI carbohydrates are digested slower and keep blood sugar levels stable.  Examples of low GI carbohydrates are beans, peas, legumes, barley, whole grains, basmati rice, whole grain breads, pasta and much much more.  (For a complete list of low GI carbohydrates, go to )

So as you can see, it is possible to eat a healthy, balanced diet that includes carbohydrates (the right kind) that can keep your insulin levels balanced so you don't trigger weight gain.  And a wonderful benefit of eating a sufficient amount of low GI carbohydrates is that you stop food cravings caused by eating too little carbohydrate.  These food cravings are caused by your brain not getting enough glucose.  And of course, if you stop food cravings, it is so much easier to eat a healthy, balanced diet and not be tempted by unhealthy junk food.

The wonderful thing about the Diet Free ... At Last! Program is that it is not a fad diet to be followed for a short while where you invariably regain the lost weight plus more. Instead this program will teach you valuable strategies to enable you to change to a healthier lifestyle permanently, it will teach you how to lose weight and keep it off ... and most importantly, it will explore the different health conditions that may be causing your weight problems and trapping you in a yo-yo vicious cycle, such as Insulin Resistance, Diabetes, and Hypothyroidism, to name but a few!

"Miracle Food" of the month: Blueberries & Berries

This category includes many berries such as raspberries, strawberries, blackberries, cranberries, currants, cherries and even purple grapes.

There are many different health benefits you can get from blueberries and berries ... the following is just a short list:

  • Blueberries and berries 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). This in turn has many health benefits (click here to see a more extensive list of benefits).  They also help to improve digestive problems like constipation and diarrhea.

  • Blueberries and berries are rich in phytonutrients and phytoestrogens like polyphenols and antioxidants, including two very potent types of flavonoids called anthocyanin and resversatrol. 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

  • Blueberries and berries are also rich in vitamins, minerals and nutrients like Vitamin C and E, Carotenoids, Potassium, Magnesium, Manganese, Iron, Folate, Niacin and Riboflavin, which again are essential in controlling free radical damage.

  • Berries (especially blueberries) are known to have amazing antiaging properties due to their role in lowering the risk of heart disease, diabetes, senility and Alzheimer's disease, cancer (including breast cancer) and even degenerative eye disease.

  • Blueberries and berries are also antiaging due to their anti-inflammatory properties.

  • Another important antiaging effect of blueberries is that it promotes the production of collagen, thereby rejuvenating skin and reversing skin damage.

  • Cranberries and blueberries are known to support and protect kidney function, as well as prevent infections

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

  • Research shows that blueberries reduce the production of bad cholesterol

  • Blueberries contain ellagic acid and folate which decrease the risk of certain cancers.

  • 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 is a pretty impressive list of benefits derived from one humble food.  I think it may be time for us to rethink adding blueberries and berries to our daily diet and to find fun and interesting recipes to jazz up our taste buds, like the following wholesome pancake recipe, so quick and easy to make you'll never reach for packaged pancake mix again! ...

Recipe of the month: Blueberry Pancakes

cup white flour                                              cup whole-wheat flour

teaspoon salt                                               1 teaspoon baking powder

1 tablespoon sugar                                           1 cup partially skimmed milk

1 egg                                                             1 cup blueberries

1 teaspoon vanilla                                                     


  1. Combine first 4 ingredients in a mixing bowl.
  2. Mix together milk, egg, sugar and vanilla in another bowl.
  3. Make a well in middle of flour and pour milk mixture into it.
  4. Quickly mix together mixture until just combined.
  5. Add blueberries.
  6. Drop onto hot griddle or frying pan, sprayed lightly with cooking spray. (Medium-hot temp)
  7. Flip pancakes carefully when top of pancake bubbles.
  8. Serve with maple syrup and sliced bananas or mangoes.

Well, that's it for this month.  Hope you've enjoyed this e-Newsletter as much as I've enjoyed writing it!  If you have any fun recipes using blueberries or berries (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

Diet Free At Last! Support:

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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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