Archive for the ‘Uncategorized’ Category

Review: Change One Diet

Posted on: March 14th, 2014 by Hayley James No Comments

downloadFitness, personal trainers, gymnasiums and health spa retreats are more popular than ever before. People from different walks of life value health and/or looking good these days.  Young and old alike have become conscious of their health and fitness one way or another.

There are many options and strategies available on health and fitness.  There are dietary plans and schemes which address how people lose weight or maintain their desired weight.  Choose from a meal-based diet, a lifestyle-based diet, choose dietary supplements or opt for calorie-counting as a means to lose and maintain weight.  Read this post to know more about calorie-counting.

Change One Diet is one of those dietary programs which is based on calorie-counting. The Change One Diet is a weight loss program from Reader’s Digest.  This is inspired by their health and nutrition writers. It was originally from the book Change One: Lose Weight Simply, Safely and Forever: The Breakthrough 12-week Eating Plan.  Its  tremendous positive response from the readers encourage them to put up an online format from the book with additional tools.  

The concept of Change One is really to make one change in your lifestyle and diet each week.  You can begin by changing breakfast habits, then lunch, then dinner and so on and so forth.  Each week, changes are introduced and implemented until the 12-week goal.

Read on to discern whether this type of diet plan which introduces gradual changes fit your lifestyle, orientation and needs.  Ultimately though, it is still in your hands.  


  • It introduces a gradual change which may not put the dieter uncomfortable or uneasy and burdened which drastic measures have the tendency to do so.
  • It introduces a support system, community-based support and other tools for encouragement.


  • Need for strong self-discipline
  • May usher the tendency to be lax and too lenient in the program.

Food and Recipes

There are no prohibitions of a certain food group like some of the programs which encourage low intake of carbohydrates or fats or protein.  The diet is based on a maximized caloric intake for weight loss.


Exercise is definitely encouraged in the program.  These are one of the additional tools and support system which Change One recommends.  Although, there are no strenuous exercises or activities which are imposed, a physical activity of some sort is encouraged just to flex the muscles and burn necessary fats.


As you become more conscious and determined to keep fit and healthy the Reader’s Digest Change One Diet may be a good diet for you to begin. The concept is inspiring.  Gradually changing one aspect of your lifestyle and diet each week is more appealing than drastic and radical changes.  With this, there is a bigger chance of persevering through the program.  Change One also introduces good eating habits and regular exercise – all positive points to consider, not to mention the other tools and the support system as added features to help you succeed in your weight loss.


Diet Review: Bill Phillips – Eating For Life

Posted on: February 26th, 2014 by Hayley James No Comments

Who is Bill Phillips?  He is the author of the bestselling book Body for Life.  From this success comes a lifestyle-based diet philosophy “Eating for Life.”  Its foundation is to shift the mindset of people who are going through some kind of a diet program who stay away from food.  
Eating for Life holds the conviction that one should not do away with what is necessary.  Food is very important in the corporeal aspect of a person.  Instead of looking at food like a mighty foe or running away from it like some contagious virus, food must be treated as a friend.
Bill Phillips encourages a fun adventure of eating often.  He recommends eating at least six small balanced meals per day.  He recommends further to take in a balance portion of carbohydrates with other foods within the meals.   

This lifestyle-based diet program is inclined to take care of the body when it is hungry rather than torment it in starvation.   

Eating for Life points one to a re-orientation of health values and patterns.  It does not provide a short-cut to looking fit and fabulous.  It works for a discipline which can have results in the long-term. 


•    It addresses the physical, the orientation and the values of the individual   
•    It is a laid-back kind of diet plan. It is not too rigid.
•    It is accessible by anyone.
•    No deprivation of food. No starvation.
•    Long-term results.


•    Need for strong self-discipline
•    Support system is necessary for a self-regulated program to persist and endure for some people.

Food and Recipe

Eating for Life promotes a low in fat diet with a distribution of 40%-50% protein and 40%-50% carbohydrates.  As was mentioned, six small meals a day may be observed.  One day is given to oneself to eat anything they want without feeling guilty afterwards. 

The book showcases more than 200 healthy recipes, with images on quality-stock color plates, and utilize commonly-found ingredients, discussed in a concise and uncomplicated way.  


Cardiovascular exercises and training may be opted at least three times a week.  This is to develop muscle mass and increase body’s way of burning fat fast. 

A balanced-diet in six small meals and regular exercise are amongst its lifestyle orientation checklist.  


Eating for Life does not just address the physical needs of the body but a re-orientation of what one has always known to be what should be.  It is a straight forward and helpful advice book for weight loss, energy gain and improved lifestyle through healthy diet and exercise habits.

5 weight loss tips

Posted on: November 6th, 2013 by Hayley James No Comments

Woman Walking on Treadmill --- Image by © Royalty-Free/Corbis

This is quick and may be redundant. However, I deem it important that we repeat these weight loss tips to ourselves like a mantra. I mean, let's face it, there will be days when we don't feel like exercising or losing weight.

Remember the weight loss plateaus? Read more on How to avoid weight loss Plateaus. I have it. And you too can have it. Nobody is exempt. 

That's why it's imortant to always remind ourselves these 5 crucial weight loss tips over and over again. 

1. Choose healthy food and get rid of the junk. 

Oh, it is so tempting to go for foods like pizza, mac and cheese and anything that comes prepared and ready to eat. Or may be go to a drive-thru and order your favorite double burger with fries. But this isn't all that healthy.

Yes, it may be quick and it's easy especially when you don't have time to prepare a meal but think of the long-term effect it will have on your body.  

Choose to include more vegetables and fruits in your diet. We have been told this from time immemorial because the truth behind this endures through time.  

2. Keep a journal of your weight loss activity.

I wrote an article on this—Recording your successful weight loss journey in a dairy.  I would like to reiterate, "Studies actually reveal that coupled with a weight management program, food journaling can double your weight loss. It shows that the more food records people kept, the more weight they lost. Those who kept daily food records lost twice as much weight as those who kept no records."

It's difficult to keep track of your weight loss activities. Remember though that anything important you want to achieve will require effort and time. Put in more dedication and commitment to your weight loss journey. Nobody will reap the benefits at the end of the day but YOU.

3. Lead an active lifestyle

Energy in=energy out.

This is the simple equation of attaining your desired weight. And what better way to burn calories than to lead an active lifestyle.

Don't be such a couch potato. Move. Be active. Exercise and engage in activities you love. To discover techniques on how you can make the most out of your exercise activities, read more on weight loss and exercise.  

4. Develop a healthy mindset

A healthy mindset is crucial in losing weight. Examine your beliefs about your body. Evaluate your relationship with food. What runs in your head greatly affects how you behave. Maybe you are focusing on being overweight or obese and other negative thoughts when you should be concentrating on being healthy and the more positive ones.

Think of health and wellness and radiate these thoughts so that you can love your body and keep it fit.

5. Plan your weight loss program

Businesses have plans which are roadmaps to success. Your weight loss program can be too. Map out how and what you intend to lose in weight, the activities you want to engage in, the small steps you want to make to achieve your goals, the motivations for this and so on. Include in your plan, a back-up incase the going gets tough. This will direct you and hopefully lead you to attaining your desired weight. 

Weight loss and Supplements

Posted on: August 15th, 2013 by Hayley James No Comments


Are you one of those searching for ways to address the issue of weight loss?

The concern over losing weight has been there from time immemorial.Everybody wants to be fit. Even those with a thirty-four-twenty-four-thirty-four figure would most likely want to be thinner or at least maintain that size even through older age.

Reasons may vary and motivations may range from self-confidence to living a healthy lifestyle and avoiding illnesses. Getting fit and healthy is a serious goal. It is this motivation that a billion-dollar worth of industry exists to keep people fit and trimmed.

The weight management industry offers different solutions to the issue. There are those which are proponents of meal-based diet programs. Others propose lifestyle-based diet plans. There are also calorie-counting diet programs.While some people would opt for supplements which are easily accessible in the market.

In this post, I would like to focus on supplements and take a closer look at important points before you choose this solution to your weight problems.

First, do some research regarding the supplement you plan to take.Are you getting the nutrients your body needs? Is it a safe option?

This scene in a movie may be too familiar to you— an athlete preparing for his event. He takes in this meal in a glass before he takes off. He mixes this concoction of healthy foods. He puts everything into the blender. And his energy drink is complete. He goes to this event and wins the game.

Well, supplements can work this way. It can be a liquid-based diet replacing the ordinary meals or meal-replacement drinks and bars. Or supplements can be in the form of capsules made from natural and organic ingredients which one has to take before or after a meal.

Manufacturers of supplements claim that instead of taking in the ordinary solid food, supplements boast of a formula which combines the necessary nutrients the body needs.

And how do you loss the weight?

Well, formulas for supplements can function differently. One example is by decreasing the rate of digestion and the absorption of glucose. The stomach will give the feeling of being full for a much longer period of time hindering one from taking more food. Therefore, a person may take in anything he or she wants because of the high-fiber content dietary supplement which will flush out what he or she has taken in. One can argue that a person does not have to give up on the better things in life like food-tripping and taking in as much as he or she wants.

This is not a comprehensive description of what supplements are. But rather this is a cursory look at some of the claims supplements have to offer in the market. Your discretion is highly required. However, as a word of advice, please consult a health professional or a medical expert before taking in supplements for your weight problems.

While health and nutrition is crucial in discussing supplements, another point to consider is exercise.

Some people would choose to take supplements because they think they could get away with losing weight without sweating it out. Well, I can't blame them. After all there are supplements which do not focus on the imposition of exercise workouts or trainings to adhere to while in the program.

However, as a rule, one becomes successful if a fitness program includes physical activity. This is the truest natural way of flushing out the toxins in the body.

Supplements may pride themselves with the special ingredients which offer special effects. However, when it enters one’s body and flushes out what needs to be flushed out and binds whatever needs binding, still its role ends there. These supplements do not have a mind of their own to sculpt your body to your desired form.

The way to health, fitness and looking good does not completely depend on capsules or dietary bars. Sometimes, it is not the supplement that really matters. Supplements and replacements may be good. Supplements may assist in shedding off a few pounds. However, do they have what it takes to keep a person whose foe is his own self through time?The ultimate move lies within YOU.

Image courtesy of YaiSirichai/

The Dangers of Extreme Weight Loss

Posted on: July 23rd, 2013 by Hayley James No Comments

DangerA healthy weight loss is no more than three pounds a week according to health experts and medical professionals. In my other post, I wrote that it is not even how much you lose but how you lose it that makes it healthy.Change in lifestyle, the right mindset, a balanced diet and exercise remain to be the safest methods on how to lose the extra weight. (Read How much weight loss is Healthy to lose weekly?)

It is also extremely important to consider how transformation takes its course. I mean consider an acorn before it becomes an oak tree—it takes time.

I do believe that anything that endures involves time. Losing weight requires time.

But here you are inspired by stories like Roger Bannister who became the first man to run a mile in under four minutes—when everybody thought it cannot be done—thinking, "I can do it. I can lose weight at a much faster rate and still be safe!"

To top it off, there are extreme weight loss methods that can lure youlike the Piper's music with the promise of losing as much as 20 to 30 pounds in just a couple of weeks.

It can be done! There's no question about it.

But before you do it, consider some of the dangers of extreme weight loss to your health:


In a healthy wealth loss program, water intake is very important. It is recommended that you drink water before meals to prevent you from overeating and to drink water during exercise to replace the fluids you lose.

In extreme weight loss programs, most of the weight you lose comes from water instead of losing fat and calories you gradually burn when you do a healthy weight loss plan. This can lead to dehydration which is very risky to your health.


Most programs for extreme weight loss will make you go through a very low-calorie diet. However, you will need a lot of energy in order to do daily activities and function normally which you may not sufficiently have because your body has been deprived of a sufficient amount of calories.

You won't only feel too tired and sleepy to do your regular routine, but you also won’t have the energy to exercise – which is one of the best and safest methods to lose weight.


Since you are following a diet that's very low in calories, chances are you are not eating healthy and depriving yourself of the appropriate nutrients your body needs. Remember that a balanced diet consists of the right amount of protein, carbs, fats, vitamins, minerals and other nutrients. A deficiency of these nutrients can lead to malnutrition and some serious repercussions to your health.

Mental and emotional difficulties

Studies show that those who go through extreme weight loss have problems with concentrating and trying to think clearly.It can be due to the lack of glucose required for the brain to function normally. Following a very restrictive diet can deplete your glucose and energy which can disrupt your mental processes causing the likes of a mental fog for instance.

Emotionally, one can also experience mood swings which can range from depression to irritability.

When you are tempted to go through an extreme weight loss, always bear in mind the old and simple adage, "Anything that is too much is bad!"

Announcing FREE Report – Choosing a Surgical Weight Loss Procedure

Posted on: July 3rd, 2013 by Hayley James No Comments

Choosing a Weight Loss Surgical Procedure

Choosing a Weight Loss Surgical Procedure

This FREE Report e-Book

“LAP BAND Surgery -

Choosing a Surgical

Weight Loss Procedure” 

reveals the latest and most

effective surgery options

for obesity management



You can access it by clicking on the FREE Report Button on our facebook page at

Weight loss Surgical procedures have evolved over the years. Today LAP BAND surgery is considered a less traumatic, adjustable, and reversible obesity surgery. Other surgeries for obesity management include liposuction, gastric bypass (stomach stapling), laparoscopic sleeve gastrectomy, and ultrasonic therapy.

This FREE e-Book will help you understand the different types of weight loss surgery, the advantages and potential risks as well as help you discover if you are an ideal candidate for Lap Band surgery.

I'm sure you'll find this information helpful and informative.

If you have more unanswered questions about obesity, obesity management and weight loss, you will find so much more information in the complete book, "How I Beat Obesity – 7 Personal Stories.” Where you will be inspired by the Personal Stories from 7 Remarkable People who reveal how they beat their life-long battle with weight and prevented Life Threatening Diseases for GOOD. Find out more by visiting



Weight Loss Diet Pills

Posted on: June 24th, 2013 by Hayley James No Comments

With so many Diet Pills saturating the market today, trying to find the best and most effective diet pill for weight loss  success can be confusing. It is easy to see how you can get caught-up with the hype from the marketing of these products and believe in the claims that the product can easily “melt away” fat and cellulite.

But, is there any truth to the manufacturers’ claims? And are they really effective in helping people lose weight? And if that is the case, do these pills also help those people maintain their ideal weight?

There are two kinds of diet pills; one is the prescription only diet pills and the over-the-counter diet pills. Prescription Diet Pills – are drugs regulated by the Food and Drug Administration agency and dosages will be prescribed by your General Practitioner. 

Weight loss Diet Pills

Over-the-Counter Diet Pills are categorized as food substitute and are unregulated. For this reason you need to be aware of that ingesting them may have serious side effects.   Aside from consulting with your GP or dietician a local pharmacists can also help in determining which over–the–counter diet pills are safe. When considering a diet pill carefully consider the following ingredients that may be contained in the product to establish if it is the right and appropriate one for your needs.

1. Metabolism boost

Does the product contain ingredients that will enhance your body’s metabolism, or the ability of the body to burn excess fats? These diet pills may contain alpha lipoic acid, green tea extracts, and “L-Canitine” – ingredients had been clinically proven to be effective in promoting weight loss through increased metabolic rate.

2. Appetite suppressants

Does the product contain appetite suppressants to suppress your appetite and stop you from feeling hungry?  

3. Calorie stopper

Does the product contain special ingredients that will curb the entry of calories into the body? The substance “phaseolus vulgaris.” is known to create an enzyme that will efficiently control any excess calories in the body.

4. Metabolic enhancers

Dose the product contain ingredients that have “lipotropic elements” that are effective in eliminating fats from the body.  These lipotropic elements are found in vitamin C, chitosan, alpha lipoic acid, and green tea extracts.

5. Water-retention breaker

Does the product contain diuretics or elements that avert the retention of water in the body during weight loss.

Although these factors may be effective in helping you lose weight, it must be kept in mind that diet pills alone are not sufficient to provide optimum weight loss. When choosing a weight loss product, or dietary pill, collect as much information as possible and then consult your doctor. 

How To Respond To Pangs Of Hunger On A Diet

Posted on: March 26th, 2013 by Hayley James No Comments


Healthy Snack Some of the best ways to respond to hunger is with healthful snacks.

Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

Seek out a healthy alternative to what you would have made a bee-line for in the past.  For example:
‘swap’ a health bar for a handful of almonds, or ‘swap’ that packet of crisps for air-popped popcorn, or ‘swap’ a chocolate bar for a small tub of low-fat yogurt.  The ‘swap’ ideas are endless. 

What are your favorite healthy snack alternatives?

A Personal Weight Loss Success Story

Posted on: March 6th, 2013 by Hayley James No Comments

David before & after

Recently I had the pleasure of interviewing David Ryan who kindly agreed to share his incredible Weight Loss Success Story. 





 David reveals the secrets to his successful weight loss.  David's life if full, he is a father of 4 children, 43 years of age, married and owns his own mortgage broker business.  He recalls that as a child he was always very active and never had a weight problem. But as life became busier with more and more adult responsibilities he believes his weight gain can be attributed to simply eating too much bad food and leading a very inactive life. Earlier this year, David participated in The Boyer 30 Day "Super Butcher Challenge"   This involved 30 minutes per day of low-intensity exercise.  Walking 10,000 steps each day, adhering to the cooking methods to prepare the simple nutritional menus and and enjoying the support of fellow participants and facilitators Derek and Sally Boyer .  

We hope his story will inspire and help you in your own weight loss journey. If you would like a full copy of the transcript please request in the comments below or email


David,Susan & The Boyers
For more information on the diet David followed go to: