Celebrate Your Transformation to a Healthier Lifestyle
I’m enthusiastically and gratefully giving you my most cherished spring recipes from my new upcoming Farm-to-Table cookbook FREE, because I appreciate you – my clients and friends – so much. I feel privileged to be part of your life – as your personal guide in your life and health transformation.
I really enjoy hearing from you, getting regular updates about your health, your family, and your life. So, I’m going to take it to the next level and form an online “Diet Simple” community on Facebook. It will be our online space to support each other, share our cooking adventures, and celebrate our ongoing transitions to a healthier lifestyle and body weight. To encourage you to get in the habit of Facebooking with me, I’m running a contest with prizes I think you’ll love! Follow the instructions below…
Click my book (above), and you’ll find my book to download…
Diet Simple Contest
1. Download and/or print my new Diet Simple Farm-to-Table Spring recipes,
2. Try one of the recipes – or more – and share a picture and your impressions on my “Diet Simple by Katherine Tallmadge” Facebook page,
3. Everyone who posts a comment or picture will be entered into the contest,
4. Refer a friend to do the same, they’ll be entered, and you’ll be entered into the drawing twice.
The Winner: Chooses From the Following Prizes
1. A guided, personal shopping trip to the Farmers Market,
2. Private chef-for-a-night (I cook dinner at your home while you provide the ingredients),
3. A 5-session nutrition counseling program,
4. A talk at your (local Washington, DC) workplace or conference, or
5. Come up with your own idea, and I’ll consider it!
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What are your hopes, dreams and desires for 2013? The new year is a valuable opportunity to improve the quality of your life and happiness. Here’s how to make the best of it…
Now, move mindfully across the threshold into 2013 filled with ideas, possibilities and plans! Analyze people who will continue to be important, ideas to explore, places to spend time, important events and things to carry over from last year to this year.
CREATING A “SENSE OF URGENCY”
An important aspect to making major changes in the world or in your own personal habits is to feel a sense of urgency about your goal. A sense of urgency, according to The Dalai Lama in “The Art of Happiness” – and scholars in this important field of psychological research, can be achieved two ways:
1) Remind yourself of your positive vision for success. For example, visualize yourself at your goal weight, healthy, feeling energetic and confident (see “Dream” in my best-selling book, Diet Simple), and
2) Ponder the negative consequences of not making a particular behavior change (a little fear can be a good thing – but just a little). For instance, in the morning as you’re considering two options: getting out of bed to exercise or sleeping just a little longer. Ask yourself: “Do I want to feel good today? Or do I want to feel crummy today?” Another example, as you’re driving home from work and deciding to grab some carry-out or to go home to eat the healthy meal you’ve already planned. Ask yourself: “Do I want to achieve my weight loss goal (insert positive vision here) or will I accept being the same weight and having the same health problems for another year?” “Do I want to stop taking these darn medications or will I be taking them forever – and even increasing the dosage? What will my doctor say?” “What kind of example am I setting for my children, my spouse? Is this a behavior I can be proud of?” etc. You get the idea…
ACHIEVING INCREASED HAPPINESS
Outlining the consequenses of your actions and acting on your long term goals, as opposed to momentary desires, helps you grow as a person and become a happier person, according to scientific research. It increases your general happiness level because you are making decisions which contribute to your long-term goals.
THE DOWNWARD SPIRAL OF GIVING IN
Usually, when we do something that feels good momentarily, such as giving in and staying in bed for 30 more minutes of sleep in the morning instead of exercising, or grabbing a coffee cake at the coffee shop when we originally just planned on buying coffee, our happiness level may increase (“oooh, this feels yummy!”) – but it’s only a temporary blip of happiness. It goes back to the same level it did before – once the temporary experience wears off – and nothing changes for the better in our lives. We may even become more depressed as we continue to “give-in” to these unfulfilling momentary desires and continue into a downward spiral.
MAKING THE HARDER, BUT MORE SATISFYING CHOICE
If, instead, we say to ourselves, “I’m getting out of bed NOW! I’ll feel terrible if I don’t, and I’ll never achieve my goals,” or “Will stopping to get carry-out change my life for the better? I’d be better off going home and eating something healthy as I want to lose weight, lower my cholesterol, etc,” or “I really don’t need that coffee cake, and I’ll feel terrible after eating it, and will it make me happier at the end of the day?” “Will this increase my happiness for the short term? Or for the long term?” Another more extreme example might be a drug addict relapsing. It feels great momentarily, but the feeling doesn’t last.
When you make a more thoughtful decision, which contributes to your longterm health – physical or psychological – you are more likely to achieve your life’s hopes, dreams and goals, you can actually increase your happiness level, feel happier more often and grow as a person.
WHY IT’S NOT ALWAYS EASY
It is not always easy in our society to make the healthy decision. It’s easier – and the norm, in fact – to be overweight and unhealthy. But, I’m convinced it is possible to be healthy in an unhealthy world with planning, practice, determination, and support (I’m here any time you need me!) - Besides, what’s the alternative?
It takes effort to train your mind to work this way, but this is how we become better people and we advance as a society.
THE RESOLUTION SOLUTION:
HOW TO MAKE YOUR RESOLUTIONS SUCCESSFUL
“Forty to 50 percent of American adults will make New Year’s resolutions for self improvement. Scientific research indicates you are ten times more likely to change by making a New Year’s resolution compared to non-resolvers with the identical goals and comparable motivation to change,” says John C. Norcross, PhD, Professor of Psychology, University of Scranton and coauthor of “Changing for Good.”
Dr. Norcross recommends the following strategies, based on studies tracking successful New Year’s resolvers, and their differences with unsuccessful resolvers:
* Make realistic, attainable goals (See “Tiny Changes, Lasting Results” in Diet Simple’s Introduction),
*Develop a specific action plan (Fill out “Your Personal Goal Worksheet” in Diet Simple),
* Establish genuine confidence that you can keep the resolution despite the occasional slip. Confidence is a potent predictor of who succeeds in the new year! (creating your “sense of urgency” will be useful here – see above)
* Publicly declare your resolution. Public commitments are generally more successful than private decisions,
* Track your progress by recording or charting. Studies show self-monitoring one of the most important behaviors correlated with successful change (see “Write it to Lose It” in Diet Simple),
* Reward your successes (see “Get Sexy Lingerie” or “Kiss Your Spouse” in Diet Simple),
* Arrange your environment to help, rather than hinder, you. Limit exposure to high-risk situations and create reminders for your resolutions (see all of Diet Simple!),
* Expect occasional slips in your resolutions (see “Lighten Up!” in Diet Simple). Studies of successful weight loss maintainers show they experience just as many stressors and slips as weight relapsers; no one’s perfect after all (sorry to disillusion you)! The maintainers pick them self up, dust themselves off, and start all over again!
* Cultivate social support (see all of Diet Simple!). Successful weight loss maintainers are more likely to cultivate support from friends, loved ones, or professionals. It does take a village!
The Battle of the Bulge is Won at the Margins. Sweeping Dietary Overhauls are Impractical and Don’t Work Over Time!
Shrewd, Small, Concrete Changes Which Can be Easily Incorporated into Your Daily Routine Lead to Success!
Music and poetry move me deeply, and in ways I don’t always understand. All we know is after hearing something, we feel so much better. I’ve made some selections that have made a difference for me and hope you enjoy them too.
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In summer, especially August, the pace slows down so much it’s as if the entire country breathes a huge sigh of relief (I know I do). Who cares if business is down a bit? It’s expected this time of year—and besides, it gives you a chance to take a well-deserved break and, if you feel like it, hop on a plane to the islands or drive to a nearby resort.
But vacations offer many opportunities for indulgences that can add up to extra pounds if you’re not careful. I have two philosophies regarding vacation indulgences:
Option A: Enjoy yourself with abandon the whole time, just be prepared to gain a few pounds. If you do choose to go this route, be sure to resume your healthy routine as soon as you get home; if you don’t, you risk those pounds staying with you long after your trip ends.
Option B: Avoid gaining vacation pounds altogether. And it’s not as hard as you think. In fact, many of my clients enjoy themselves even more on vacation when they stay active and eat less heavily.
“My husband and I had a better time when we weren’t just sitting around eating during our annual visit to Greece,” says Vicky, a 40-year-old lawyer. “We made a point of taking walks together and doing more sightseeing than in the past. This gave us more energy and we were surprised at how good it felt!”
I hear this from clients like Vicky regularly. You can actually enjoy your vacation more if you just plan and prioritize a little. Here are some strategies to think about:
• Ask yourself what’s most important to you about the vacation. Is it looking and feeling your best? Feeling energetic? Wearing your most beautiful, form-fitting outfits and bathing suits? Visiting with loved ones? Or is it eating every tempting food in sight?
• Always eat at regularly scheduled intervals. Have a large breakfast and stop for a healthy lunch. Don’t starve yourself during the day so that you irrationally overeat everything in sight whenever you’re around food.
• Set dining priorities. Suppose, for example, you’ve booked four dinners out. You will gain weight if you eat with abandon each time (plan on 1 pound per day). Decide in advance that one of those nights is going to be your “splurge night.” Order anything you want. Enjoy every bite. Savor each and every one of those calories. On the other three nights, order more carefully. You’ll still enjoy the experience of dining out, but you won’t take in more calories than your body can handle.
• Do your homework. Before you go to a restaurant, check out its website and menu. Take note of the courses that look tasty yet healthy. That way, you won’t be as tempted by the sights and smells of fattening options once you get there. Of course, as in any restaurant, the no-brainer healthy selection is a salad-like appetizer, a simple seafood preparation, such as grilled fish, fruit for dessert, and by all means…a glass of wine.
• Stay active. Don’t waste time in a gym: Sightsee! Many of my clients get unbelievable amounts of walking during sightseeing vacations: 20,000 to 25,000 steps per day isn’t unusual (roughly 2,000 steps make up a mile, and the standard steps-per-day goal is 10,000). That’s why you often don’t gain weight on trips to Paris or Rome even when you eat in fabulous restaurants every night. (Without the walking you would, though!) Bring a pedometer to track your steps. If you’re at the beach, swim—or walk along the ocean between chapters of your trashy romance novel.
• Bring a picnic. This is a no-brainer when staying with friends—it’s simply a polite and generous thing to do—or in a rental with a kitchen.
When I stayed at my friend Bob’s place in St. Michaels, Md., recently, I brought one canvas bag of groceries and an insulated bag for perishable items. Knowing most people don’t eat the kind of healthy breakfast I like, I brought two kinds of whole-grain cereals, a bag of roasted slivered almonds, 2 pounds of berries, some fresh-squeezed orange juice, and a gallon of 1 percent milk. Guess what? Everyone enjoyed eating my big breakfast each morning and even carried over the habit once they got home. They felt better for it, and began losing weight to boot.
I also brought vine-ripe tomatoes and a huge pasta salad filled with farm-fresh vegetables, mozzarella, and my delicious basil vinaigrette. It ended up serving four people for lunch one day. Everyone was happy and all this healthy eating gave me room for my weekend splurge: beer floats!
The goal of traveling is to take a vacation from stress and boredom, not from the hard-won healthy practices that you’ve begun to employ—and that make you look and feel so great.
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This recipe is always a huge hit. There are many potential variations: Try using Quinoa instead of Bulgur or Soy Beans instead of Chick Peas. Use Tarragon in place of basil. Every vegetable in the recipe – the tomatoes, cucumbers, peppers, sweet onions, garlic, and basil – can be found at the local Farmers Markets at Rose Park on Wednesday or Dupont Circle on Sunday or any other Fresh Farm Market locations. The possibilities are endless! This is a naturally vegan recipe. But for the meat lovers, it’s great with grilled chicken or seafood on the side.
Today is the second of “Katherine’s Weekly Market Recipes,” all of which are designed to be delicious, easy, quick, family-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local Farmers Markets this week. At your Farmers Market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. You’re also helping save the environment when you buy at your Farmers Market. Here’s how…
By Katherine Tallmadge, M.A., R.D.
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Roberto Donna’s White Beans, Kale and Shrimp Salad with Basil Dressing
excerpted from “Diet Simple”
8 oz. Dry Cannellini Beans (or 24 ounces canned, rinsed)
1/2 bunch Kale, cleaned, tough stems removed, chopped
1/ 2 Peeled Onion
1 Celery Stalk
4 Fresh Sage Leaves
1/2 Medium Carrot
8 oz. Shrimp (optional, if using shrimp)
2 Cups White Wine (for cooking the shrimp, if using shrimp)
1 Tbsp Balsamic Vinegar
3 Tbsp Extra Virgin Olive Oil
10 Fresh Basil Leaves
Salt and Pepper to Taste
Optional step if starting with dried beans: Soak the cannellini beans in water for 12 hours; drain and place in a pot of water, add salt and pepper; cover and simmer for 45 minutes.
Optional step if using dried beans: Chop and add the onion, celery and carrot, cooking another ten minutes. Add the finely diced sage to the pot and drain the cooking liquid. Place in a cool location.
If using canned beans: Rinse the beans in a strainer, add to a large bowl. Chop all of the vegetables and the fresh sage leaves and add to the beans. Toss beans, vegetables and sage together.
If using shrimp: Wash and clean the shrimp and poach for three minutes, or until done, in the White Wine.
Add salt and pepper to taste.
Dressing: Finely chop basil and add the balsamic vinegar, salt, pepper and olive oil. Whisk until emulsified.
Presentation: Place a large, clean Kale leaf and 1/4 of the mixture on each plate. Top with 2 oz. of the shrimp and a drizzle of the basil dressing.
As a James Bread Award winning Chef and Restaurateur in Washington, DC, Roberto Donna is committed to introducing others to the real flavors of Italy, which he provides in his seven restaurants. Born in Torino, the Piedmont Region of Italy, Roberto Donna’s fervent mission is the promotion of his authentic Italian cuisine.
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Carla Hall’s Hearty Greens Salad with Warm Balsamic Cherry Vinaigrette
Excerpted from “Diet Simple”
6 c (1 pound) Mixed Hearty Greens (Kale, Rape, Collards, and/or Mustard), washed well, stems removed, rolled and cut thinly (chiffonade)
4 T Canola Oil
2 T Balsamic Vinegar
1 T Dijon Mustard
2 t Honey
Salt and Pepper to taste
½ c Cherries, pitted and halved
¼ Red Onion, sliced thinly
1. In a medium saucepan, heat the oil over medium heat.
2. While the oil is heating, combine the balsamic, mustard and honey in a small bowl. Just before the oil starts to smoke, add the balsamic vinegar and stir to combine. Let the mixture come to a boil, and continue to stir.
3. If it is too thick or too strong with vinegar, add a dash of water. Season with salt and pepper.
4. Add the cherries to the mixture. Toss the greens with just enough vinaigrette to wilt the greens, then drizzle additional vinaigrette around the plate. Garnish the salad with rings of red onion.
Deep Green Leafy Vegetables have the highest antioxidant content of all vegetables. High in fiber, they are rich in minerals, B-vitamins, beta-carotene, and lutein, a compound which may help reduce the risk of age-related macular degeneration (the leading cause of preventable blindness). Absorption of carotenoids, such as lutein, in your body is increased by cooking and by the presence of fat (so cook in a little healthy olive or canola oil!).
Carla Hall, Top Chef finalist, is the owner and chef of Alchemy Caterers, a catering and private chef company in Washington, D.C. She teaches cooking classes at Culinaerie, as well as team building classes at different venues in the metropolitan area.
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“There are many health benefits to being more mindful,” says Jack Killen, MD, Deputy Director of the National Institutes of Health’s National Center for Complementary and Alternative Medicine.
Meditation – and similarly centering prayer – for the religious among you, establishes pathways in the brain which improve impulse control, helping you work through problems and decisions more effectively. This simple, yet powerful, tool can transform your health and your life as it helps you make the decisions you need to make your life more satisfying, for instance, decisions about eating and exercise can be done more thoughtfully and purposefully..
In the Diet Simple chapter, “How to Beat Emotional Eating,” I give you a step-by-step guide to understanding how your feelings influence your eating.
The following are excerpts from a recent interview with Jack Killen explaining how meditation works to help you regulate your emotions, so you can reign them in to make healthier decisions for your long-term benefit:
Katherine: What is mindfulness?
Dr. Killen: Mindfulness is the ability to be present, more focused, and clear; for concentration to be more sustained, and for attention to be on what’s happening, instead of on thoughts, memories, and associations.
Katherine: Why is it important to be mindful? What are some scientifically proven benefits?
Dr. Killen: There is neurobiological research demonstrating that mindfulness engages pathways in the brain associated with emotion and impulse control, attention, and focusing. It allows your brain to be focused on what is here and now so you are better able to respond to situations appropriately. People who are more mindful are better able to handle emotional situations in more appropriate ways, are more able to think through a problem, are less likely to be distracted by issues that won’t help… There is evidence that you improve at mental tests, that emotion regulation is better and more appropriate, blood pressure is lower, stress hormones are lower, thereby reducing stress.
Katherine: How can one become more mindful? I understand prayer or meditation may be helpful?
Dr. Killen: There is a lot of evidence accumulating that meditation in all of its forms has beneficial physiological effects. Meditation is a way of exercising neurological pathways in the brain which help us become more mindful. But it is a bit like going to the gym and working out your muscles, it takes time and practice for the beneficial brain pathways to become established, similar to building muscular strength and flexibility.
Katherine: What are some examples of meditation which may have these kinds of emotional and behavioral benefits?
Dr. Killen: There are many ways you can train your mind to be more mindful. The jury is still out as to whether one is better than another. More likely, certain types of meditation will work well for certain people, and other kinds for other people. We are still working on how to measure and study meditation.
There are several types of meditation. “Mantra” meditation is repeating a phrase, or something with deep meaning over and over, or focusing on a candle, for instance. “Mindfulness” meditation is focusing on what is happening now instead of on thoughts, memories, and associations.
Katherine: Are yoga, tai chi, and other forms of exercise considered good ways to achieve mindfulness?
Dr. Killen: While mind/body interventions are difficult to research, there are some encouraging data. Yoga and meditation are intertwined in many ways. Studies suggest yoga is useful in increasing lung capacity, improving mood, well-being, posture, and there are similar benefits with Tai Chi. But there is a larger body of research on meditation and its benefits.
Katherine: Is there scientific evidence that these mind/body interventions such as meditation or yoga will promote healthier lifestyles?
Dr. Killen: This is what we are studying at the Center for Complementary and Alternative Medicine. Getting definitive answers to those questions through rigorous scientific research could make these kinds of health interventions more widely available. Important work going on right now is defining research methods. We need to understand, for instance, which yoga postures (“asana”) benefit your health and in what specific ways? If we want to make health interventions more widely available and accepted, we need to be able to describe their effects better, thus magnifying their benefits. We are currently studying if these mind-body interventions are a means to help people with metabolic syndrome, if they’d be useful in weight-control programs, helping people eat less, or more healthfully.
Katherine: In “Mindfulness in Eating and Living Part II,” I will further investigate mindfulness, clarify methods for achieving mindfulness, and how you can use it to improve your health and your life. In the meantime, read “How to Beat Emotional Eating,” in Diet Simple. Stay tuned!
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Katherine explains on ABC’s Primetime News Special, “Celebrity Weight Loss: What Really Happens” Why… For Your 2011 New Year’s Resolution, do yourself a HUGE favor… Just Say NO…. NO MORE DIETS!
Don’t be a sucker for the endless, unrealistic promises of these SMUT purveyors! Yes, you heard the usually mild-mannered Katherine Tallmadge correctly….
I hate fanatical diet programs! They take the joy out of eating. Heck, they take the joy out of living! And the research is pretty clear by now that too-tough diets simply don’t work for most people. Even if you lose weight initially, you’re going to get bored or frustrated with all the restrictions and gain your weight back. Or maybe the diet is just too darn unhealthy to stay on.
So if you ever see a diet which emphasizes eating a very low carbohydrate diet or even an extremely low fat diet, or if it recommends packaged foods, liquid supplements or diet pills, I recommend you run – quickly! – in the other direction. Because it’s not something which can – or should – be maintained.
- A good diet is one you can follow for life. One which you enjoy. It’s a strategy which makes you feel energetic and comfortable.
- It’s a way of living which science has shown will enhance your health, the quality of your life, and possibly even extend your life.
- A good diet is one which works with your lifestyle, whether you’re a full-time mom, a high powered professional – or a combination thereof!
- Studies verify weight loss maintainers follow diets with flexibility and choice, ones which can fit into their lives.
I’m passionate about helping people solve their weight problems which saps them of health, energy and happiness. Let alone all of the horrible and preventable life-threatening and chronic diseases which inevitably occur, like heart disease, stroke, cancer and diabetes.
Though the problem of overweight and obesity is a large one and seems to be growing (two thirds of all adults and one out of three children), it’s a manageable and solvable problem. One of the reasons people struggle so much with their weight is they make the mistake of believing they need to do something radical to lose weight – like restricting your eating to cabbage soup for every meal, fasting, cutting out all carbohydrates, cutting out all fats, constantly figuring out percentages of this or that nutrient, going on a liquid diet, or taking unsafe diet pills and supplements.
The studies which analyze successful weight loss maintainers versus weight relapsers confirm the radical diets actually backfire. So don’t get seduced by their empty promises. Stop being a sucker! If the diet is too strict, punishing or depriving, it can’t last, and the weight is gained back. If those diets produce anything, it’s eating disorders, feelings of deprivation and depression, and demoralizing yo-yo’ing weight.
Instead, make your 2011 Resolution to start…
- A way of eating you’ll love, and will always satisfy your hunger and cravings,
- A joyful lifestyle you’ll want to keep forever.
Look for a way of eating and living which will give you…
- A greater sense of well-being, less anxiety and depression,
- Increased metabolism, so your body burns fat more quickly and efficiently,
- A heart working more efficiently, decreasing your risk of a heart attack,
- Lower blood pressure, lower cholesterol, lower blood glucose levels,
- A boosted immune system that cuts your risk of cancer, colds, flu and disease, Stronger bones and stronger muscles,
- Improved techniques for coping with daily stresses and strains of your busy life.
As a weight loss counselor, one of the most valuable lessons I’ve learned is that weight loss doesn’t have to be – and can’t be – a depressing, depriving, angst-ridden chore. I’ve witnessed the joy, surprise and relief of clients as they learned that losing weight the “Diet Simple” way is an easy and positive experience.
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NOW it’s official: You can eat a chocolate sundae every day and still lose weight…
One of my clients, Jennie, almost always snacks in the afternoon. She view these snacks as ‘rewards” for getting through another day of drudgery. Of course, these same snacks contribute to her weight problem.
My advice to her (and I’m pretty proud of it ): Have a chocolate sundae every day.
I know this sounds strange, but here’s why it helps. The chocolate syrup that you pour over ice cream isn’t exactly lean, but that’s okay because underneath the chocolate – the sundae part – is fresh fruit instead of ice cream. Fruit is a lot better for you than ice cream, and the chocolate provides a slightly sinful incentive to make the switch seem worthwhile.
Almost any fruit works with chocolate syrup – strawberries, bananas, peaches, take your pick. Apart from the fact that a fruit sundae is deliciously fresh tasting, filling, satisfying, and low in saturated fat and calories, it makes a great substitute for other snacks that really load on the calories.
THE SUNDAE SOLUTION has been responsible for hundreds of people eating – and LOVING – more fruit. If you try it, you will too!
BOTTOM LINE: Lose 9 to 35 pounds
A tablespoon of regular chocolate syrup has about 50 calories. Pour it over fruit, and your total is about 110 to 160 calories. Compare that to the usual snacks – a candy bar or protein bar, for example, has about 250 calories, and an ice cream cone has about 500 – and you can see why substituting the fruit sundae can lead to impressive amounts of weight loss. Make the switch every day, and you can count on losing 9 to 35 pounds in a year.
Get more wonderful tips like this that will make your diet simple!
Click here to buy “Diet Simple,” the book
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I never had a weight issue until college. I suppose it is a classic story. My metabolism changed and I was dealing with a whole different eating agenda, and – oh, the stress! I gained the freshman 15 and spent years trying to get rid of it.
Ever since then it has been a struggle. I’ve been on a constant weight roller-coaster; I’ve never felt in control but didn’t quite understand why. I read diet books and tried diets and they just sent the same old message: if I stop eating I’ll lose weight. It was so frustrating!
And then I found “Diet Simple” through a friend. I could have used the “Diet Simple” principles so long ago! I wish I had known about them sooner. I know I wouldn’t have struggled all those years. I was an athlete but I wasn’t eating right, This caused many injuries which I don’t think I would have had if I had been following this plan.
What’s wonderful about “Diet Simple” is that you can still enjoy eating good food. I have even used some of “Diet Simple’s” principles for my dog! He suddenly has a waistline and the vet is very pleased with his improved vigor and health. He no longer limps the way he used to.
Now I feel great, terrific. Better than I ever have!
I’ve given the book to all of my friends, definitely! I’ve given away at least 20 Diet Simples! Katherine is very inspiring and obviously committed to the concept of health and wanting to help people.
-Grace S., Washington, D.C.