JustLoseItwithBerta
Volume 1
Issue 5
02-04-2010
Dear ,
Hi and Welcome back!
This
has been a week filled with renewed commitment and the anticipation of success!
Once again, my clients' uncannily similar experiences dictated my focus for this
issue, and I hope you will embrace the opportunity to think deeply about this
week's topic: hunger.
Having
accepted the damage
brought on by the holidays, and overcome the obstacles to getting back on track,
my clients approached this new week and month with a more solid
focus. All of them have seriously
stepped up their commitment to their weight loss program and are intent on
cleaning up their acts! I hope you, too, found yourself in a good place, ready
to renew your commitment to balance, consistency and
longevity!
Assuming
that you are serious about having a really good week, it is very important that
you anticipate the next challenge and mentally prepare for it. You see, for an
entire holiday season you have probably been eating a little more than you
should if you were to achieve weight loss. Then you spent a few weeks getting
back on track. Because of this, your
body is now accustomed to taking in a little too much food. As strong as you may
be, and as focused as you are, hunger is likely to show up in your life and
threaten to drive you off course. Why don't we address it before it happens, so
that I can provide you with a solid game plan?
I invite you to read my blog about hunger at www.justloseit.com/blog Please consider sharing your experiences with our growing
group of women who are exploring themselves and their journey to weight loss and
improved health. You can add a comment on the blog page or join us
on www.Facebook.com/justloseitwithberta.
Tea Time with Berta: 
Let's talk about one of the things we
do to sabotage our weight loss program. Have you ever thought to yourself, I am going to get started losing weight
today?You wake up and think: I feel strong enough finally to stay on
track. I know this is going to be the
beginning of a whole new me.
Ah, but then you remember: What
about that box of chocolate-chip cookies I bought just yesterday? Okay, you
reason, before I can start up and remain
solid, I need to get those cookies out of the house. You reflect on this
challenge until you hit on the ingenious idea. Someone has to eat them. All of
them. You have to get rid of them,
right? You wouldn't dream of throwing
them away, right? For goodness' sake, you tell yourself, there are people starving in the world. Am I
going to waste a perfectly good box of cookies? Entenmann's, no less? (Sacrilege!) No!
you decide, Someone has to eat those
cookies! And, as we have all learned, if you want something done right, you
know who should do it...and so, you do.
Girls! If these thoughts ever
pass through your head, immediately take that tempting junk, empty it into the
sink, and turn on the water! Do not think. Just do it! This is not
to say that throwing it into the garbage wouldn't be enough, but just in
case...
By the way, the"Junk Dunk"is courtesy
of my client, the beautiful Christine Gillooly! Thanks Christine: your tip has
inspired many women to send those cookies down the drain!
Just Dunk the
Junk!
Did you know?
Did you know that every whole food contains
protein? It's true!
My clients often question whether or not they are getting
enough protein in their diet when following a weight loss program. While
it is absolutely true that American's suffer from many diseases correlating to
deficiencies in our nutrition, not one is correlated to a lack of protein in
our diets. We eat plenty of protein; unfortunately, most of it is animal-based.
This protein is high in saturated fats (very bad), high in cholesterol, and
devoid of any fiber, whatsoever.
With this in mind, I would like to share with you some
interesting facts comparing some plant-based proteins with animal-based
proteins. Please understand that I am not a vegan. While I support
many who choose a vegan diet and lifestyle, I do not personally think that a
small amount of animal protein does us harm. Seeing that many plant-based
proteins are superior to animal-based proteins, I prefer the former.
Here are just a few of those superior foods:
Protein Cholesterol Calcium Magnesium Iron Fiber Energy
The soybean!!!
36 g 0mg/dl 277mg
280 mg 15.7mg 9.3g 416 cals
Chicken breast 30.9g 85mg/dl 15mg 27mg
1.06mg 0g
173 cals
Lentils 28.6g 0mg/dl 51mg
107mg 9mg 30g 338 cals
Ground Beef 24g 90mg/dl 11mg 0mg 2.4mg 0g 289 cals
Beans*
25g 0mg/dl
131mg 138mg 8.7mg 24.9g 329 cals
Eggs:
13.5g 459mg/dl
55mg 11mg
1.56mg 0g 199 cals
These are just a few examples to show that there is just as
much protein in most vegetables and legumes as there is in meat and chicken,
but the former are far healthier for us to eat.
You might be interested in a more extensive list of
foods at www.soystache.com
* different kinds vary
slightly; these are averages
My favorite things to eat!
Since I have just
given you a list of plant-based proteins I thought it appropriate to share with
you one of my favorite dishes: Curried Lentils with Spinach!!! This is a perfect meal! Low in fat, high in fiber,
and delicious!
What you will need:
3/4 cup Lentils, washed and
drained
4 oz Fresh
Spinach
4 Tbs. Greek Yogurt
1 Large Onion, chopped
2 Cloves Garlic, finely chopped
2 cups Vegetable Broth (low sodium) Trader Joe's has a good one!
1/4 tsp Cumin
1/4 tsp Curry powder
1/2 tsp Chili powder (Optional)
Pinch Cinnamon
2 Tbs. Olive Oil
*If you must use salt, add just a little bit of sea
salt to taste.
Heat the oil in a pan and sauté
onions and garlic for 5 minutes over medium heat. Add cumin, curry powder, cinnamon and
chili. Mix well. Cook for another 5
minutes until onions are soft.
Add the lentils to the pan and mix well with the
onion mixture. Pour the hot stock in the pan, bring to boil, and lower the
heat. Cover and cook for 10-12 minutes until lentils are cooked.
Add the spinach to the pan, cover and cook for 3-4
minutes until spinach leaves are wilted. Mix the spinach with lentil mixture.
Add the yogurt to the pan, season with salt, and cook
over medium heat for 5-7 minutes.
Serve alone (my favorite way), or over rice .
Bon Appetite!
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Berta Prevosti is a respected weight loss counselor who has educated and empowered hundreds of women JUST LIKE YOU to lose the excess weight that prevents them from living their dream and becoming the woman they were meant to be.
Her gift, and the reason her program is SO SUCCESSFUL, is her ability to break down every detail of your weight loss journey so you can be prepared for the challenges and understand the emotional components behind them.
This on-line program has been designed to bring you the same experience of her methods and common sense explanations that Berta uses in her successful private practice, at a fraction
of the cost. If you liked today's issue, you'll love her blog and the main site as it is being built, which you can find at JustLoseIt.com.
DON'T LET ANOTHER DAY GO BY!
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Manifest Destiny Limited Liability Company
P.O. Box 1292
Stratford, CT 06615 USA
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Want to use this article in your E-zine or website? You can, as long as you include this complete
sentence with it: Weight loss expert Berta
Prevosti publishes the free weekly e-zine Just Lose It with Berta,
to support, inspire and educate women to reach their weight loss goals. If you have "given up" on weight loss, or
know some one who has, JustLoseIt.com is the place for them to turn for the
explanations of why nothing has worked before, and better yet, the reason why
it will work now.
Copyright 2010. Manifest Destiny LLC.
All Rights Reserved
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