Weight Loss Journal

Even though carbs get a bad rap, it’s commonly accepted that if you do have to eat them, whole grains are the way to go. There are many benefits to having a diet rich in whole grains, and this book from Drs. Lisa Hark and Darwin Deen offers a plan that is based almost entirely around adding these nutrient rich foods. Let’s take a look at the book and see whether or not it’s based on sound science, or it’s just another fad.

This diet calls for removing all processed grains from your diet, and for many, that certainly won’t be easy. The first part of the diet is absolutely the most difficult. During this stage, you are not allowed to drink alcohol, you must eat at the same time every day and meals cannot be skipped. Fruit and vegetables are also a very important component during this time period and the diet calls for four servings of these foods to be added to your diet.

The main premise of the book is that whole grains are not only good for helping you lose weight, but they are also important towards getting healthier. The authors state research and studies to show that whole grains can help prevent certain diseases and may be able to aid digestion. That is most likely due to the fact that you’ll be eating more than 48 grams of fiber a day, which is a big increase for most people.

The book includes some helpful recipes to get you started and the whole diet is mapped out in a very easy to understand way. Overall, while it may be difficult to follow, there are some good lifestyle changes that can be achieved from following the diet. We would have liked to have seen exercise focused on a bit more, but the do touch on it briefly. Since this is a book about changing the way you eat, more than a true “diet” book we can cut them a little slack on that area.

For those that like whole grains, making the switch will be pretty easy, but for those that have relied on white bread and processed flour, it will undoubtedly be difficult. However, the authors state that it is well worth the effort, if you can stick to it.

Overall, this is a very interesting book that offers up a lot of facts as well as some great recipes. While the diet may be too hard for most to stick to, you can still learn quite a lot from the book and use some of the recipes to enrich your current diet. We recommend the book to those looking for a healthier way to eat and for those that need to start eating foods that will do their bodies good. We can’t really recommend the diet plan per se, but you can still get a lot out of just reading the book and implementing a few changes in your normal diet.

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All of us know that we need to start eating healthier and get more fruits and vegetables into our diets. The hard part is actually doing it. For many people, it's just hard to get past the taste. However, there are ways that you can easily add more servings of fruit or vegetables to your diet with little effort. We'll show you ways to cheat and still enjoy your food.

1. Start with salsa substitution.

If you eat a lot of dips, you're adding a whole bunch of useless calories into your daily rotation. Put away that dip and bring out the salsa. It contains numerous vegetables and fruit and the taste is terrific. Better yet, it's fat free and extremely low calorie. You can use salsa on just about anything to make it taste better and you're getting the benefit of adding more servings of these important foods to your diet with little effort.

You can use it with chips, or tortillas, on eggs or pretty much anything. If salsa is not really your thing, try experimenting with a couple of different brands or you can even try to make your own with vegetables you like. Fruit salsa is surprisingly good when combined with cottage cheese or other low fat dairy products. This is probably the easiest way to get more fruit and vegetables into your diet with little effort.

2. Add one more serving of vegetables or fruits with every meal.

At breakfast, have some low sodium tomato juice or a sliced apple. At lunch, you can add in some delicious corn or a pear. With dinner, try experimenting with a tossed salad with low fat dressing. This makes it easy to get at least three more servings of fruits or vegetables into your diet without any effort at all. What's more, these servings will help you fill up faster and avoid overeating other foods that are less healthy.

3. Retrain your palate.

Some of us simply just don't like fresh fruits or vegetables. The key here is to retrain your palate and make your brain think that you actually enjoy them. Start small and add low fat sauces or little things to make the vegetables taste better. For example, you can spread a little bit of peanut butter inside a stalk of celery. Suddenly, that tasteless stalk actually tastes good and you're getting the added benefit of more protein. This makes a great afternoon snack. Just don't overdo it on the peanut butter or you won't be getting any benefit.

Simple things can make vegetables and fruits a lot better. However, you can also try experimenting a little. Just because you don't like one fruit or vegetable doesn't mean you may not love another. Get creative and go outside your usual routine with new vegetables you've never tasted before. You can actually have a lot of fun by trying out all sorts of new foods and seeing which ones you enjoy.

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