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May 28, 2009

Living D.I.E.T. F.R.E.E.™

If you couldn’t attend my D.I.E.T. F.R.E.E.™ seminars held in Adrian, Michigan, this past January and March—not to worry!! We videotaped both seminars and my talented executive-producer husband is now in the process of turning those energizing live presentations into a complete DVD set of D.I.E.T. F.R.E.E.™ video seminars for all. So… stay connected to my e-NEWS, tell your friends to sign up, and then be the first to take advantage of my new D.I.E.T. F.R.E.E.™ Program, complete with The Official D.I.E.T. F.R.E.E.™ Lifestyle Guide, D.I.E.T. F.R.E.E.™ Pocket Planner and more! Anticipated publication date January 2010.

In the meantime, this eNEWS continues the D.I.E.T. F.R.E.E.™ theme with a few tips about Include Breakfast. And stop eating two or three hours before bed. And if you missed the last eNEWS about Drink Water, make sure to check it out in the archive listing on my web site at

Include breakfast.
And stop eating two or three hours before bed.

Studies show that people who include breakfast eat 100 fewer calories a day than people who don’t. And if you stop the unconscious evening snacking, you’ll save another 200-500 calories each day and be ready to start the next day right by eating a nutritious breakfast. This habit won’t make you weigh less after just one day or even a week. But after a full year of including breakfast and eliminating evening snacking, you can be up to 30 pounds lighter!

Waking Up Your Metabolism

Your gastrointestinal (G.I.) tract is a 24-foot-long calorie burner as it pushes food through the tract and metabolizes nutrients. However, when the rest of your body wakes up in the morning, your G.I. tract just keeps on snoozing until its alarm goes off. And the alarm it needs to wake up is food—breakfast! This metabolism powerhouse stokes its furnace (and burns calories) by processing food.

Best Breakfast Bets

The best breakfast consists of fruit, whole grains, some protein and a bit of fat. If you’ve read Water with Lemon, you’ll remember that Fowler serves a slice of low-fat cheese with his whole-grain French toast to increase the protein content of the meal. This added protein helps keep blood sugar more stable throughout the morning. Peanut butter topping for pancakes and whole-grain toast also provides protein in addition to fiber and other nutrients.

Start making Include Breakfast a habit this week with Whole-Grain French Toast or mix up a batch of Scrumptious Swiss Oats ‘n Fruit. And Eden Foods makes it especially easy to add fruit and nuts to your Swiss Oats with Dried Wild Blueberries, Dried Cherries, Dried Cranberries, Pumpkins Seeds, Almonds and Wild Berry Mix.

Other great breakfast bets are:

  • Low-fat yogurt with ground flax seed and granola
  • High-fiber cereal, fruit and low-fat milk
  • Banana with a whole-grain bagel topped with a thin spread of natural peanut butter
  • Scrambled egg or veggie omelette with slice of melon
  • Low-fat smoothie with wheat germ or ground flax seed and fruit
  • Sliced peaches and a 100-calorie, high-fiber, protein-rich VitaTop muffin from Vitalicious

Making habits last a lifetime

To help this habit last a lifetime, get all my healthy breakfast recipes with my counter-top coach cookbook, Lickety-Split Meals. And if you haven’t read Water with Lemon for the inspiration you need to begin your D.I.E.T. F.R.E.E.™ lifestyle, make sure to order your copy today!

Cereal Smarts

How can we QUICKLY find the best choices in this ever-expanding aisle of marketing mass confusion? First, don’t fall for slick promo tags on the package. For instance, the “antioxidant-rich” Smart Start cereal may sound healthy, but it actually has more sugar than Fruit Loops. Bottom line: Read the nutrition label, not the package promotions!

To save you time and energy, focus on just these two numbers: Fiber and Sugar. Since most cereals are already low in fat, the key is to find one that offers at least 3 grams of fiber and no more than 8 grams of sugar (equal to 2 teaspoons of sugar… don’t you think that’s enough?). Keep in mind that cereals with raisins or other dried fruit will list more sugar, but it is a natural sugar. In my opinion, if the cereal has raisins, it doesn’t need any more sugar for sweetening.

Click here for a list of my top cereal picks to help you choose wisely the next time you’re in the grocery store.

In the next e-NEWS, I will have some great tips on mastering the second part of this habit, “And stop eating two or three hours before bed.”

Coming Attractions… Live with Zonya!

Join me at the following events held at The Centre (Christian Family Centre), corner of US-223 and Wolf Creek Hwy., Adrian, Michigan. All tickets are $10 each or $7.50 when purchasing four or more. Ticket purchase can be made in person at The Centre, by phone at (517) 263-6232 ext 725 or online at

Tuesday, July 14
7:00 pm – 8:30 pm

Conquering Stress and Emotional Eating
The second “E” in D.I.E.T. F.R.E.E.™ is “Eat until no longer hungry.” But when stress, boredom, loneliness or holidays hit, do you seem to lose all control? Whether this is a daily, weekly or seasonal challenge for you, join Zonya as she tackles this tough topic with doable solutions that really work. (tickets available now)

Tuesday, September 29
7:00 pm – 8:30 pm

Supermarket Smarts: Leveraging Labels for the Best Picks
The “R” in D.I.E.T. F.R.E.E.™ is “Replace processed foods.” Sounds easy enough, but I need help reading these labels! Is 400 mg of sodium too much? How about 5 grams of fat? If the Trans fats say zero, are they really? And if there are 4 grams of saturated fat, is that ok? Are products labeled “natural” any better? After this session, you’ll know what to choose in each department and why! (tickets available mid-August)

Tuesday, November 17
7:00 pm – 8:30 pm

Taking Your Health to the Next Level
So you’re slowly but surely mastering the D.I.E.T. F.R.E.E.™ habits one by one. Hooray for you! Now let me ask you, Are you ready to take your health to the next level? Are you getting enough Vitamin D and calcium to fight the ravages of aging? Would your immune system be improved with pro-biotics? Might you stave off arthritis, heart disease and Alzheimers with daily fish oil? Getting the scoop on these issues and more will no doubt have your D.I.E.T. F.R.E.E.™ lifestyle soaring to the next level! (tickets available mid-October)

Look for “Zonya’s Health Bites” on your local PBS station for practical grocery tips, fun in the kitchen with delicious recipes, everyday fitness with Zonya and Sherry. Check your station's listing on their Web site and contact them if they aren’t already airing the show.

Share the Health

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15% Off!
Type "Zonya" in the coupon code when you order from the Eden store and get 15% off regular pricing.

10% Off!
Visit the Vitalicious Store and enter the coupon code “Zonya” when prompted during checkout and receive 10% off any regularly priced items.