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Pre-order or order (beginning December 23rd) a copy of The Vegiterranean Diet and enter to win FREE nutrition consults! With every single book ordered through Amazon or Barnes and Noble, you will have another opportunity to enter into the raffle and win a free consult. To give The Vegiterranean Diet as a gift to your loved ones for the holidays, download this gift certificate to place inside a card or as a stocking stuffer, since it does not publish until December 23rd.
Just returned from an extraordinarily uplifting and powerful International Plant-Based Nutrition Healthcare Conference. Hot in the news this week is a new study suggesting that consuming probiotics can slightly reduce blood pressure, a major risk factor for cardiovascular disease. Please order now HERE if you want to tell your family, friends, and accidental passer-by’s to EAT MORE PLANTS! Tagged artificial sweeteners, ask the dietitian, diet, eat plants, health, hunger satiety, inner signals, Julieanna Hever, lose weight, losing weight, nutrition, plant-based, plant-based dietitian, unprocessed, vegan, vegetarian, weight loss, What Would Julieanna Do?, What Would Julieanna Do? If you are trying to lose some weight it will probably make  little to no difference to you whether you want to lose ten pounds or a hundred pounds. One of the biggest mistakes dieters make is thinking that if they eat  LESS  food they will lose weight more quickly when in point of fact, the exact opposite is true.
If you’re not keen on having lots of small mini-meals throughout the day,  enjoy a healthy snack between lunch and dinner. Whole grains, because they are significantly less processed will keep you feeling fuller longer. One of the biggest reasons diets fail is because people become too strict with what they allow themselves to eat. Allowing yourself to continue to eat all your favorite foods will help keep you from feeling deprived. Eating late at night is one of my biggest downfalls and it gets me into trouble more quickly and more completely than just about anything else I might do over the course of your day.
I tend to be an emotional eater and so it was really important for me to sit down and try to figure out the emotional triggers that would entice me to start on a food binge. This will probably be just about the hardest thing for any dieter to do but doing this helped me tremendously. If you are going to have a nice bowl of vanilla ice cream or frozen yogurt for dessert some night, why not add a bit of fruit at the bottom of your bowl?
Everyone knows the importance of getting enough sleep at night but did you know that NOT getting enough quality sleep will hinder your ability to resist cravings during the day? No one likes to feel like a failure so the best way to avoid that is to set goals that are short-term and easily achievable . Just in the same way that different styles of clothing will look different on different people, it is the same way with food.
The glycemic index is a new and different way of classifying carbohydrates in terms  of how quickly they will be broken down into the glucose your body needs to fuel itself.
Losing weight by eating a variety of nutritious and healthy foods makes the process much easier and more satisfying. Whole wheat foods are also high in nutritional value and are a valuable component to any weight loss program.
Incorporating healthy foods into three smaller meals per day is a wiser choice that eating on or two larger meals.
Simply pre-order the book and email me a receipt (with any confidential info blacked out, if applicable), a picture of the book when you receive it, or a screen shot of a page from the book, along with your email or phone number contact information and I will enter you into the drawing. You could also call your local bookstore and request it to be available ASAP and use the gift certificate if it doesn’t arrive in time. Last year was their inaugural event and they doubled in size in this year’s second event. So, if like me, you like to eat a bag of chips in bed while reading your favorite book before you turn out the light, try substituting them for something like kale chips.
When I was weighing myself daily, I would get consumed by what the scale showed me in the morning and completely forget about the normal ebb and flow of daily weight fluctuation. It will give the bowl the appearance of being fuller and the trick on your eye will infiltrate your brain and help you feel more satisfied. In order to do this, you need at least 8 hours of sleep each hour so turn your television off about an hour before you plan to hit the sack and curl up with a nice romantic novel. It’s always there when I leave my office at the end of the day and if I’m too tired to go home and cook, the temptation to duck in for a burger and some fries can be almost irresistible some nights. Virtually all food except for things like onions, mushrooms and protein and certain cheeses will be broken down by your body and turned into fuel, i.e.

Certain foods such as fruits and vegetables contain high concentrations of water and help the body flush out excess fluids and toxins which can result in weight loss. Although these foods help fill you up so that you eat less, they can be relatively high in calories, so portion control needs to be considered. Your body needs food to fuel its metabolism and by skipping meals you may be slowing your metabolism. Spices such as red pepper flakes and black pepper can speed the metabolism, encouraging weight loss. In attendance were approximately 400 physicians and dietitians representing about 15 different countries. Experts hypothesize a dramatic savings in healthcare expenses because of decreased medication use, services, and procedures in people eating whole food, plant-based.
Eating plants is cost-effective, people love the food and stick to their meal plan, and it is the only way to reduce the massive impact livestock production has on global depletion.
Processed foods (refined grains, sugars, oils, packaged foods, fried foods, fast foods) promote food addiction and obesity because they promote a heightened release of dopamine and because they have insufficient fiber and nutrients to achieve satiety. There are, however, some easy to follow tips which can make your weight loss  journey a bit easier to manage and, hopefully, more enjoyable.
That does not mean you should eat a big meal every three to four hours but you should eat something: an apple, two saltine crackers with some peanut butter on them, some carrots and greek yogurt dip. My favorite is a small bowl of Greek yogurt with some blackberries because Greek yogurt is an excellent source of protein. But just because you want to get back to more food basics does not necessarily mean you have to go organic or vegan.
I keep using the words “changing your eating habits” rather than “dieting” because if you want to be successful at losing weight and keeping it off forever, you will have to fundamentally change your relationship with food and how you eat. I would let it dictate how much I ate so instead of staying on a regular, consistent eating plan, my eating varied widely from day to day based on what the scale showed in the morning. Ensuring that you get enough sleep will energize your body for the next day which will help you be better prepared for trouble when it arises. In addition, eating a diet that is high in fruits and vegetables promotes a healthy digestive system, also promoting weight loss. Eating your healthy foods in the morning will quickly jump start your metabolism, giving you an edge on your weight loss. Foods that are heavily spiced, however, may result in gastrointestinal woes, so moderation is the key. Not only is the research database supporting the myriad benefits of plant-based diets expanding broadly and widely, but healthcare practitioners are seeing awe-inspiring results with their patients across multiple unique subspecialties.
Michael Klaper, Scott Stoll, Dean Ornish, John McDougall, Phil Tuso, Terry Mason, and James Loomis spoke of their years of success with patients, guiding and witnessing them getting healthier, losing weight, reducing medication use, ameliorating symptoms, and improving their overall wellbeing. Dean Ornish and Caldwell Esselstyn, who were first to document the reversal of advanced coronary heart disease in their patients (here, here, here, and here). Animal foods are rich, calorically-dense, and typically served up with added fats and flavorings to enhance palatability. Dean Ornish has shown that lifestyle intervention (including a plant-based diet) can elongate telomeres, DNA proteins that, when shortened, have been shown to be a marker for disease and decreased lifespan. If you’ve tried more than your share of “miracle” diets only to find yourself back where your originally started, or even a bit heavier, don’t despair. It means instead of reaching for a glass of apple juice when you’re hungry or spooning some apple juice into a bowl, opt for a small to medium-sized fresh apple. Using this simple but helpful tool helps me because when I go to a restaurant, I know what a serving of rice actually looks like because I regularly measure out one cup of rice before putting it on my plate. So, if you love ice cream, having a small ? of cup after supper will just hit the spot and let you feel that you’ve finished off your meal completely. Now, I judge by the way my clothes fit and I go into my doctor’s office once a month to be weighed on their scale.
I spent quite a bit of time figuring out and putting together a month’s worth of meals: breakfast, lunch and dinner. And when  you’ve lost those three or four pounds reward yourself with something you’ve been longing for for awhile.
This is in turn processed with a hormone called insulin which is what allows the glucose to enter the red blood cells and be used as energy. Foods such as broccoli, cauliflower, green leafy vegetables and grapefruit are all great choices to incorporate in your daily menu plan. Studies have shown that people who eat a healthy breakfast, are more successful in their weight loss ventures than those who skip breakfast altogether.

The message is clear and strong…a whole food, plant-based diet is the solution to our current healthcare crisis. Thus, avoiding all of these products and replacing them with calorically-light, nutrient-packed vegetables, fruits, legumes, whole grains, and a bit of nuts and seeds is a win-win recipe for avoiding the vicious cycle exacerbated by the food industry. Mortality rates have consistently been shown to be lower for vegetarians when compared to meat-eaters (here, here, and an overview here). There is a way to do this if you approach it from the right direction, and with the right attitude.
If your body does not realize that,  it will think that starvation will be occurring and will automatically slow down your metabolism in order to conserve calories. I go back to weighing and measuring my food for a weeks’ time about once every six to seven weeks because I have noticed that, over time, my portion sizes start to creep up in size, no matter what I do.
As for that piece of chocolate cake being served for dessert at the dinner party on Friday night? Remember the old adage: You should eat like a king at breakfast, a prince at lunch and a pauper at dinner.
It helped because it forced me to be accountable to “someone” even if it was just an online community.
Getting weighed on a correctly calibrated scale once  a month also helps keep things in perspective. Try to keep these rewards under $20.00 a piece, though so you don’t bankrupt yourself in the process! Foods with a low glycemic index will raise your blood sugar levels only moderately whereas food with a high glycemic index will cause higher levels in blood sugar.
These foods are also fiber dense and high in vitamin and mineral content, which is extremely important when dieting. Foods such as shrimp, however, can be high in cholesterol, so those who are watching their cholesterol levels may want to avoid eating too much. Additionally, large cohort studies (EPIC-Oxford, Swedish Mammography Cohort, and Adventist Health Study) show that the more animal products consumed, the higher the BMI. This reaction is a left-over from our caveman days when the vast majority of people died of either disease or starvation.
The apple has fiber in it and  it will take longer to digest, helping you stay full and satisfied longer. Be careful that you don’t fall into the group of people who use exercise as a way to eat more food. Once I had my monthly meal plan set, I went back to it and made up my shopping lists by week.
The more insulin your body produces to change food into energy, the more prone you will be toward gaining weight. In addition, foods high in fiber such as brown rice, bananas, grains and oatmeal are also healthy foods that can assist you in losing weight. Making some whole grain pasta for dinner is a wonderful way to get your grains and boost your protein in one fell swoop. Look at the side of the box where the nutrition information is provided and see how much is in a “serving size”. Cut your serving in half after you receive it at the table and that will help minimize the number of calories you actually take in while still allowing you to be an active participant at the dinner party and enjoy a dessert like everyone else. Consequently, choosing more food with a lower glycemic index will reduce the amount of insulin your body is forced to produce thus making it easier for you to lose weight. If you top this dish with some Parmesan cheese, you will have an easy to prepare and highly nutritious meal. Exercise should be incorporated into your weight loss plan because it makes you healthier and will make you feel better and shed pounds more quickly, not as a means to an end for food rewards at the end of the day. When I am ready to grocery shop for Week #3, I just pull out my list for week #3 and off I go to the supermarket. I also keep a fully stocked pantry as well for nights when I want to deviate from my meal plan and cook spontaneously.
You will probably be amazed to see that the amount you poured without measuring is quite a bit more than the “serving size”.

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