Diary Notes Newsletter – 23rd February 2014

Welcome to the very first My Secret Friend Newsletter – Diary Notes. We hope you enjoy our very first edition.

We really want Diary Notes to be your Newsletter, to act as a support for you, in providing tips, suggestions, inspiration and encouragement. Your new 2014 diary is important to you and this year, we want you to get the most out of it so you can achieve all those goals you have set.

Our beautiful Ladies Diary comes with 3 Sections, a Me Section, Keep Fit & Food Section and Finance Section and one of our other aims, for this Newsletter, will be to help you use each page as effectively as you can. We will therefore feature practical monthly articles on how to achieve this.

With this in mind, we thought our very first article should be on a huge major topic that affects us all, food and diet. The top New Year resolution for most people is to either lose weight or eat more healthily. Our western diet is affecting our weight and health and everyone is becoming aware of the need to make changes. If your resolution is to start eating healthier or to lose a few pounds then the best place to start is to initially keep a Food Diary. It sounds boring, we know, but once you commit to starting one, it really does allow you to see what you really eat and drink each day. It then becomes much easier to make small gradual changes to your diet without it becoming an uphill struggle.

We want you to make the best possible start with your Food Diary so here are 4 tips to get you started.

Four Tips for Your Food Diary

Food DiaryA lifestyle women’s diary is a great asset to any busy woman, since a 3-in-1 diary allows you to keep track of so many important things. Keeping track of the food you eat is especially important if you want to nourish your body the way you ought to. Here are some tips for getting the most out of the food diary portion of your journal.

Track Your Water
Did you know that your body is at least half water? Water is essential to all of your body’s processes including building muscle, removing waste, and digesting food. Keep track of the amount of water you drink each day. Staying hydrated is essential.

Avoid Useless Calories
Sure those crisps and chocolate bar fit right within your calorie restriction, but is this meal really giving your body what it needs? Calories are units of fuel for the body, and they should come from nutritious sources. Your diet should consist of mostly complex carbohydrates, lean proteins, and healthy vegetable fats. Save the snacks for occasional treats.

Plan Ahead
As the old adage goes, when you fail to plan, you plan to fail. Create meal plans for yourself at least a few days ahead of time. This makes it less likely that you will give in to unhealthy foods once your stomach starts rumbling. If you’re very ambitious, try preparing your meals ahead of time. This weekend activity will ensure that you’re prepared for the week ahead.

We know, we know. You’re too busy, you’re tired, you have the kids today, or you just don’t like exercise. It’s understandable why so many women fail to get enough physical activity. However, you must remember that the human body was made to move. When you don’t move, the body stores excess calories as fat just in case you go into starvation mode later. If starvation is unlikely for you, then you have to get rid of that fat another way. You can do so by eating fewer calories. You can increase your calorie deficit by adding in activities like walking, biking, and swimming.

Exercise also helps you to build muscle, which helps to burn even more fat.

It is indeed a challenge to go from passive to actively healthy with your eating habits, but its well worth undertaking. Use your food planner as a tool to keep you on the right track.

Secret Tip

Drinking a Green Smoothie every day will really transform your health. Loaded with antioxidants and vitamins it not only helps you to lose weight but it also rejuvenates your skin, fight aging and increases your energy. A green smoothie is simply a fruit smoothie with green vegetables added to it and It takes around 5 minutes to prepare.

The My Secret Friend Team have been drinking these daily for the last few months and have noticed huge changes to the way we look and feel – more energy, hair growth, clearer skin and even eyesight improvement – we think this smoothie is incredible!

Click on the link below to read the amazing benefits of a green smoothie. Once you read this, we promise you will be reaching for your blender and making this a daily part of your diet.


Ingredients for a basic green smoothie:

Tropical Green Smoothie1 1/2 cups water
1 head organic romaine lettuce, chopped
3-4 stalks organic celery
1/2 head of a large bunch or 3/4 of a small bunch of spinach
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
Juice of 1/2 fresh organic lemon
Optional 1/3 bunch organic cilantro (stems OK) and 1/3 bunch organic parsley (stems OK)


Made up of about 70 percent green vegetables and 30 percent fruit, this smoothie helps you eat far more greens than you ordinarily could. Because we blend the greens and fruit for easy digestion, your body is able to absorb more of the vitamins and minerals without working so hard. Thanks to all its nutrients and fiber, the smoothie is incredibly filling, so it keeps you from reaching for that mid-morning second cup of coffee and that bagel you really didn’t want to eat.

1. Add water and chopped head of romaine to blender. Blend at a low speed until smooth.
2. Add spinach, celery, apple and pear and blend at high speed.
3. Add cilantro and parsley (which help chelate heavy metals out of your body)
4. Finish with banana and lemon

We really hope you have enjoyed the Newsletter. We would appreciate your feedback, good and bad, to help us produce worthwhile articles, hints and tips that you can really use in your day-to-day life.

With best wishes
My Secret Friend Team
Helping you to be your best

26. February 2014 by admin
Categories: Diary Notes Newsletter | 2 comments

Comments (2)

  1. Pingback: Is your hair thinning? Find out which 4 vegetables will stop this. | My Secret Friend

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Diary Notes Newsletter – 23rd February 2014

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Our Ladies Diary is more than a diary. It's your personal trainer and food nutritionist.
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