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32 Mondays Weight Management BOOK

32 Mondays Weight Management Book

Want to lose weight fast and with no effort? Looking for a magic diet to lose weight for good?

Then this book is not for you.

You didn’t gain weight overnight, and whoever promises you that you will lose weight fast in a healthy way and stay in shape while still maintaining your old habits is not telling the truth.

So how can you lose weight instead?

The answer to this question is right in front of you.

In this book, you will find a 15-step program that will take you through the necessary aspects of losing and maintaining your weight, a concrete map that will steadily lead you to your goal, with guaranteed success after 32 weeks:

• It’s not a diet.
• Your lost pounds will never return.
• You will never be hungry.
• You can keep your treats.
• You will feel happy and energetic.

 

To be able to manage your weight on your own after you’ve completed the program, you will also learn:

 

• how your body reacts to certain foods and their combinations

• why meal timing is important

• how to read product labels and shop wisely

• what hormone balance has to do with weight loss

• how to easily incorporate exercise into your life

 

Are you leading a busy life, maybe running a family?

 

So is the author of this book, an entrepreneur and mother of two with no personal cook or trainer. That’s why each step of the program comes with practical tips - a grocery shopping list, a menu plan for a week, and more - to show you how to incorporate it in your life from day one.

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Why Diets Don't Work and How to Lose Weight Healthy Instead

How to Lose Weight Healthy

Have you noticed how most people gain weight after following a diet? If you want to learn why diets don't work and how to lose weight healthy, this post is for you.

One thing I have learned over and over again, as a creator of my program and working with students, is that if you REALLY learn what’s important and leave aside what is not, you’ll succeed.

In my webminar Why Diets Don’t Work and How to Lose Weight Healthy Instead, which you can watch here, I cover all you need to know so you never consider dieting again and you learn how to lose weight healthy instead.

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Why Do You Gain Weight After a Diet?

How to Lose Weight Healthy

Have you ever wondered why most people gain weight after following a weight loss diet and how to lose weight healthy so you don’t gain it back instead?

The problem with most diets is that you just follow the instructions of the diet on what exactly you should eat but you don't really learn anything during the process. When you "are finished" with the diet you won’t have learned anything but how to follow specific instructions, or numbers, or calories. 

From the educational point of view, you didn’t learn anything, so you are in the same place you were before you started your diet.

The moment you go back to be on your own without a diet telling you what to eat every single meal, you’ll eat what you were used to eat before because that’s what you know to do. In the end, you'll gain the weight back.

If you were also following a diet low in calories your body will have learned how to work with less energy or calories, so once the diet is over and you go back to ingest more calories than before, your body will store them as fat to save them as a source of energy to have it available in the future just in case you decide to go on a low calorie diet again.

 That’s Yo-Yo Dieting: When you lose weight and gain it again over and over. 

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Are bananas a healthy “on the go” snacks?

Are bananas a healthy “on the go” snacks?

Do you love bananas! Does it happen to you that when you are on a rush, you just grab a banana and you think you’ll have your hunger under control. But, is that really true? Are bananas really the healthy “on the go” snacks per excellence? Have you ever noticed that after eating a banana your feel hungry too soon?

Every time I am being asked if it is right to eat bananas for weight loss and I say that it depends, my students start to change their face. No! don’t tell me I can’t eat bananas! I Love bananas! 

I am sensing you are starting to sweat thinking about all the bananas you are already eating.  

Don’t panic, and let me explain what’s behind bananas and what can you do to make sure that they are one of your healthy “on the go” snacks.

Bananas have high GI and GL Values

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The Perfect Healthy Dinner for Weight Loss: Cauliflower Cream that Taste Like Mashed Potato

Healthy Dinner for Weight Loss

Are you looking for recipes easy to make and to remember that are quick, yummy, healthy and weight management friendly, to incorporate in your day to day? There is one that makes the perfect healthy dinner for weight loss. 

It is one of my most precious secrets: my vegetable creams, specially my cauliflower cream that taste like mashed potato.

Believe me, I have shared this secret with great success with family members and many of my students. The result: everybody loving the cream, not even knowing that it is a vegetable one! And the great thing? Not only is weight management friendly, but it is super easy to make!  

In this post, I am going to share with you:

  • 10 reasons why vegetable creams are the perfect healthy dinner for weight loss, 
  • 10 tips and secrets to make vegetable creams, and 
  • 10 simple steps to make them!
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Can Screens Be of Any Help to Lose Weight?

Can screens be of any help to lose weight?

We are spending more and more time in front of screens. They are here to stay and although not always a good influence, I wonder if we can take advantage and find any way that they can be of any help to lose weight? 

Computers, tablets, smartphones, TV, cinema, video games screens, are now our day to day buddies.  Whether for work or for pleasure, we already spend many hours in front of a screen, and it is not getting any better.

American teenagers spend around 9 hours daily in front of a screen on top of the school and homework hours. Adults are not far from that, since they spend 10 and a half hours in total in front of a computer.

Can screens affect our eating habits? And can they be of any help to lose weight? 

Rebeca Andradas has been working as an intern for 32 Mondays for a few months, and she is going to graduate as a Nutritionist soon. She is one of the many moms with a teenager spending too many hours in front of the screens and it is something that really worries her. I asked her to write an article to try to find a positive use of screens to help to lose weight so she would not feel so negative about them. She did a great job, and you can read her findings in this article.

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What Parisians Eat to Lose Weight?

what Parisians eat to lose weight

I am sure you have wondered at some point what Parisians eat to lose weight or at least not to gain it…

Why they don’t get fat although the food in Paris is just superve! and they eat outrageous amounts of cheese, bread, wine, croissants, vol au vent, just to mentions a few of the plaisirs! In the meantime, many other people everywhere else struggle to keep the weight off even when watching every single thing that go into their mouth. 

It is not easy to explain why Parisians don’t get fat in a post not too long and not too boring, avoiding terms like metabolism, trans fats, and other nutritionist "lingo".

So I have decided to just give you a tour on a traditional day for a Parisian, have a view as an observer, and see if you notice any differences in comparison to the routine of the inhabitants of other cities of the world.

So imagine, you are in Paris. You just woke up, and now your day begins.

Go out for breakfast. You’ll find many boulangeries selling fresh bread and croissants.

Get inside, and you won’t see a bored employee dumping in the oven frozen bread and croissants manufactured from a giant food industry brand and full of unpronounceable ingredients and crazy fats. Instead, you’ll see the boulanger (the baker) mixing flour, water, raisin agents, salt and butter and shaping simple and basic bread and croissants, before baking them in the oven right in front of you.

If you sit in the bakery while having a coffee and a croissant you’ll see a person after person going in and out to get the bread for the day and maybe a croissant for breakfast. That’s it, ONE croissant. Crunchy, spongy and delicious.

You walk to the metro station. On your way, you'll find plenty of convenience stores, but what you can see on the displays aren’t packages of cookies, sugary drinks and candy bars.

Instead, you'll see fresh fruit and bottled water. So if hungers catches up with you - a hunger attack, or need for a quick lunch on the go - you have fresh food and water always available. 

A quick look inside a store, and you’ll see wine, lots of wine, probably for those on the way home who ran out of their stock.  Oh, and plenty of vegetables too, for you to fetch fresh ingredients for the home-cooked meal.

Keep walking and you’ll see many people with shopping bags on their way to buy fresh fish, fruit, vegetables, meat, poultry and cheese - all amazingly presented by the owners of the small stores overlooking the streets.

It’s difficult not to stop by to admire a fish, some farmer’s cheese or an amazingly fresh watermelon offered in convenient small pieces. A paradise to your senses!

That’s what Parisians eat to lose weight!

On your way, you'll surely see the florist watering her beautiful plants and flowers. 

Oh Paris... 

 As tourists exploring the city by foot, you may need to have to go to the bathroom at some point. Maybe try the McDonald's in the middle of Montparnasse. You’ll find a beautiful restaurant, with people eating, nt stuffing themselves, and espresso coffee machines!

Where else but in Paris could you find an espresso machine in a Mc Donald’s? (Well, probably only in Rome.)

Walking up Montmartre are plenty of offers for healthy food.

The people eating on the terraces aren’t just tourist, they are Parisians enjoying lunch and wine with friends. No cell phones, just food and conversation.

You can even have “pizza by the cut”, but what a pizza! Fresh ingredients only!

Time for dessert in one of the many patisseries, chose a small chocolate and a caramel cake, and enjoy it!  It will provide you with enough energy to go up and down the Montmartre streets. And you know what? Except for masses of tourists walking in a group altogether, there were many, many locals just walking up and down the streets and stopping in an art gallery for a coffee and a piece of cake.

On the way back to Montparnasse, many Parisians may be  having a beer or wine with some nuts as an afternoon snack.

Slowly, talking and savoring the food, drink and good conversation.

To find a place for dinner can be a challenge too. So much to choose from! There is so much flavor and diversity. Most of the restaurants, even the non-traditional French ones, have a fix menu with great choices: high quality moderate size plates, with wine and dessert at a very affordable price.

So this is what Parisians eat to lose weight so they don’t need my weight loss management program: 

• They eat in moderation.

• They love fresh ingredients including fruit, vegetables, fish and meat.

• They walk, a lot.

• They eat fats (butter, cheese) that make them feel fuller (in moderation, of course).

• They eat every 3-4 hours.

• They eat mindfully, enjoying every bit and letting the brain recognize that they have eaten enough and is time to stop.

• They don’t eat manufactured food with unpronounceable ingredients but a basic diet of healthy, rich and nutritious ingredients.

However, if you move from the middle class areas of those cities, into areas with less economic resources, the situation will change dramatically, and you will see large supermarkets with ready to eat manufactured meals, and fast food chains.

People there will always be in a hurry and will eat and feed their families whatever is most easy and affordable, and you will see that less and less people are taking the time for the traditional cuisine.

And that’s why, while the percentage of overweight people in Paris has been maintained fairly stable for the last few years, in the surrounding areas and in most of the rest of France, the percentages of overweight people are going up year by year.

Maintaining a great relationship with food, enjoying it like crazy while maintaining their weight. Shouldn’t we all be able to do that?

 

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Weight Loss Advice to Survive The Dark Forces

Weight Loss advice to survive the dark forces

My last article was part one of the weight loss advice series on food addictions.  I covered the physical and psychological aspects of food addiction. But there are some dark forces that affect food addictions and if you want to learn the best weight loss advice to survive them this is the place to be.

There are three dark forces you need to pay attention to:  

• Food and Social Pressure, 

• Bad eating habits and

• Confusing being hungry versus feeling like eating 

Food and Social Pressure

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Healthy Filling Meals: Pork Tenderloin with Orange Juice.

Estimated reading time: 1.5 min

Healthy Filling Meals: Pork Tenderloin with Orange Juice

I always insist, you have to eat to lose weight.

I am starting this new series of “Healthy Filling Meals” so you can come and pick a healthy, filling, easy, fast and weight management friendly recipe to help you decide your next lunch or dinner. You can learn in this blog post all you need to know about Healthy Filling Meals.  

The first recipe of the series: Pork Tenderloin with Orange Juice.

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Weight loss advice on food addictions

Weight loss advice about food addictions

Talking about food addictions is very trendy right now but it can be very misleading and confusing. In this article I would like to explain to you what is all this fuzz about and give you my best weight loss advice related to food addictions.

Some authors argue that it is only your ability to refrain from eating that counts. For others, brain mechanisms (some controllable, some not) are the most important cause for being overweight. The truth probably lies neither at one end nor the other, but somewhere in the middle: your own self-control and your subconscious mind determine what, when, and how much you eat.

There is a certain pattern behind your reaction to foods that you know you shouldn’t be eating. It feels like a force pushing you toward those “bad” foods. It feels like an addiction. Also, the food manufacturing industry manipulates food to exercise control over your will. In more precise terms, the food industry aims to manipulate you so you’ll consume more and more of their products. These highly modified foods are not good for you, especially if your objective is to gain control over your weight and become healthier. The truth is that some of those products really have some addictive power over you. Learning about this addictive power will help you manage it.

There are two types of addiction: physical and psychological addiction. Both of these mechanisms are in play when we talk about eating behavior.

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Easy Beans Recipe; Weight Management Friendly

Easy beans, weight management friendly

Easy beans, another weight management friendly recipe of my healthy filling meals series

What you Need (Serves 6)

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Are You Trying to Lose Weight? The key is Quality Not Quantity Says Science

Are you trying to lose weight? The key is quality no quantity says science

If you are trying to lose weight you have probably looked at many options, and most likely you have tried cutting down on calories, a specific food group and/or increasing your exercise levels. But have you tried focusing only on the quality of the foods you eat? 

The Stanford Prevention Research Center has recently finished a study concerning the best approach when you are trying to lose weight: quality versus quantity, and I want to explore those concepts with you. 

This is a very special moment for me, as the results of the study that have just been published by the Journal of American Medical Association, support my very opinion and point of view for a healthy weight and lifestyle. That’s exactly what I have been teaching and educating my audience and clients for years. (You can read an article published in the New York Times about the study here). 

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Healthy Weight Loss Tips for Food Lovers

Healthy Weight Loss Tips for Food Lovers

Are you a food lover? If you are and you feel constantly guilty for it, I have put together a few healthy weight loss tips for you.

The problem is that we all love food. Enjoying eating is something as natural as life. We are born with the natural ability to love food to be able to survive. If babies didn’t like eating, they would die. Having said so, a big part of the eating process is education. Depending on how we educate our taste buds, we are going to like a specific type of food more or less, which can make you gain weight over time. But with some healthy weight loss tips you can be in control of your weight even if you are a food lover.

Of course, there are exceptions. There are people who only eat to survive and who do not derive any pleasure or satisfaction from the process of eating except having enough energy to keep going on. But if you investigate a little, you’ll find that most of them had a poor education in relation to food and eating. Most of them come from families who never enjoyed the pleasure of a good meal, especially together.

There are other people who do like food and enjoy eating but who are slaves of their self-image and never see themselves thin enough so they perpetually starve themselves. You can recognize them easily. They are those skinny ladies (in general) who always show a bitter expression in their faces. Who blames them?! How can you be happy if you are never satisfied enough with you and your body, you’re continuously hungry, and you never freely enjoy a tasty meal without feeling guilty? In this case, it is a matter of poor information. If you knew better, you would learn first that it is not natural to be below our optimal weight; therefore, the body fights against it to recover the weight. The body reacts to being underweight by extracting as much energy as possible from anything consumed and at the same time expending as little energy (calories) as possible. Once you know more, you can keep almost the same weight by simply changing the way you eat with no need to starve.

My family is made up of food lovers. I once asked my aunt why was it that our family life always revolved around the kitchen and food. She answered me that it was a way to communicate love for each other, by cooking and sharing the food with love. I have to say that my family’s ancestors were all poor communicators to express their feelings, so they probably had to find a new and effective way to communicate love.

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What Not to Eat to Lose Weight

When it comes to the question: What not to eat to lose weight? The answer is easy: Highly Manufactured Food

There are no magic wands or pills to lose weight but avoiding highly manufactured food is the single most effective step you can take if you want to lose weight. 

The problem is that we have become puppets. You no longer control what you feed your body. The food industry is doing it for you, and you need to learn what not to eat to lose weight.

What not to eat to lose weight

The food industry has brainstorming sessions to study the best way to hook you up to specific flavors, textures and states of mind. Then, they manufacture the products in a specific way to make you addicted to all those feelings and, finally, they develop great commercial campaigns to make you believe that is what you need. They also try to make it as cheap as possible to let you think you are drawing huge pleasure by spending little money, while experiencing great flavors. Soon we will be calling the process of eating unhealthy, highly manufactured food: “a pleasant experience” or as the food industry calls it, “entertainment.” And “voila”, they have created the most powerful weapon against your body: fast, highly manufactured food.

When you eat highly manufactured food from a fast food chain, you have no idea about all the unhealthy ingredients that have been included in that food and how it has been cooked.

 When you eat from a package, you are also eating those unhealthy ingredients, but at least you know them—or most of them—by reading the labels. But chances are you don’t have time to read the label or you don’t know how to interpret the effect of 90% of the ingredients on your body.

Let’s study an example: Monosodium Glutamate (MSG). This is a flavor enhancer used widely in processed foods and restaurants. Its consumption in high quantities is associated with higher chances of being overweight. The reason is not clear. Maybe there is just an effect on you eating more because of the enhanced taste, or maybe MSG impacts the way you metabolize fat. Either way, you should try to avoid its consumption as much as possible, but it is very common in seasoning sauces, snack foods, salad dressings, and food in some restaurants. For more information on MSG (Monosodium Glutamate), you can read this post about MSG from Heather Solos’ BLOG: Home EC 101.

Don’t let the marketing of the front of the box trick you with the “healthy” advertisement. Don’t believe it unless you see it for real in the composition and food label. You REALLY need to read the food label to be able to make the right decisions. Once you start reading the food labels, you will start buying less of the bad options and more of the good ones. Even the same product—let’s say tomato sauce—can have a really different composition. And probably the taste of the healthier one would even be better and not necessarily more expensive.

 As I said before, there is no way you can control your weight, your figure, and your health until you are able to control what you put into your body. And that, my friends, is not going to happen until you start taking control.

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