Select whole grains

Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.

You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions. For example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home.

Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, applesauce or hot cereal.

CHOOSE:
Whole-wheat flour
Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread
High-fiber cereal with 5 or more grams of fiber per serving
Brown rice
Whole-grain pasta
Oatmeal (steel-cut or regular)
Ground flaxseed

AVOID:
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Granola bars
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
Potato chips

“Dear Debra. You seem to be a dream come true. After going to your website I knew this was what I was looking for. Your personality came right through.

It was wonderful chatting with you recently.  I am so scared and so exhilarated at the same time.  You are truly so inspiring.  Your message was very loud and clear, because you spoke from your heart as only someone can when they have experienced obesity.  You said, “Dig deep inside yourself and you can become the you, you want to be”. Inspiring words.  So easily said. But those giant sized words take great action.  I am ready! Just hearing you talk about the virtues of fruits and vegetables. And the goodness of moving even for a simple 15 minutes.  It sounded like heaven - or was it hell?

How many times have I been at this point in a diet program?  At the start, standing on the top of a mountain and stretching for the stars, or at least a new slimmer body.  There were all those hopes, dreams and promises pinned on the Atkins low carbohydrate diet and the famed Scarsdale diet, Jennie Craig, Weight Watchers, or the diet pills, injections and the famous Oprah liquid diet.  My soul is crying for fairness and stamina. I’m chanting over and over again, “I will do this for me, this time and I will get to the finish line, and this time life will cooperate”. It is no wonder I am SCARED.

After my husband decided to reside at a different address, my life changed again and I ate my way into oblivion.  My mom and sister were concerned, so they made me see a surgeon about a by-pass procedure or a rubber band. I prayed day and night for an alternative knowing I did not want to do this but I was at the end of my rope.  There was no place else to go.  It was my last resort.  I could no longer live and carry all this
ugly fat around anymore. My obesity put my health in danger. Sometime in July my husband and I reached a settlement and after a year of indecisions, my attitude seemed to revert back to the place were I was safe and secure.  In a cocoon of positivity that brought me the success I enjoy in helping my clients feel as beautiful as they look.  My passion
returned.  I felt rejuvenated.  I needed to be in that place badly. Then, call it divine intervention, Debbie Nigro walked into the salon and the sun shone brighter that day because hope was on the horizon.  She offers an alternative to surgery; her name is Debra Mazda.

That was a few weeks ago and after our initial meeting at the taping last week, I am exhilarated.  Armed with a new food plan and the “Mazda Method” this truly is the first day of the rest of my new slimmer life. My mantra is simple.  I will be my perfect weight.”

Elle (New York)

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“Debra, it was such a wonderful serendipity to meet you yesterday!  I feel as though a major connection occurred between my soul and my body.  I have always loved working out, but felt that I’d never be good enough until I looked like a size 3 with NO CURVES!  I woke up sore this morning- and it made my day!!!  That’s how I know I did more than I usually do!  I so want to take your classes, but it’s hard to come from S.Jersey in the evenings, and I am usually at my nursing job until 10 pm and my art job before then.  So, thanks again for yesterday.  Seldom in life do people take the time to thank others for anything; you really gave my soul a major boost; and I thought I was happy already!!!!  Hope your day is as awesome as you!”

Lyn  (New Jersey)

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“Hi Debra. Thanks for being so cordial and welcoming today. I really had a great time. If this is how fun you are to a complete stranger, I can’t imagine how fun it is when people REALLY get to know you all. I’ll be there next Saturday for sure!”

Kate (Philadelphia)

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“I just wanted to thank you for all your help and support that you giving me through this whole  expreience.I never in a million years thought that i will be able to do the broard street run.But with your dedication to your group i was able to do it and finish. So I just want to thank you for all your support. Just taking your classes has help me a whole bunch in my daily life struggles.I feel so good,and relieved. So if there is anybody out there who think they can’t do it come out to Debra Mazda class and you will believe that all things are possible.”

Ronsheba (Philadelphia)

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 “Debra, I saw you at the end of the run this morning-(I was on the bike)   I should have said more—it was great you were there coaching and motivating along getting your people through to the end.   BRAVO!!   I attended classes with you when you had a studio  (2nd floor)  on 8th Street below Washington Ave. (  15–20 years ago?) You were an awesome motivator then and I see you’re still at it.”

Molly  (Philadelphia)

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“Dear Debra, I was inspired and impressed by your story. As an obesity researcher and clinician helping patients to lose weight, your leadership to overweight women who want to be fit is a great story to motivate all of us. All the best.”

Adam Gilden Tsai, MD
University of Pennsylvania School of Medicine

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“I just wanted to email you and say thank you first of all for the wonderful dinner we had last night. I also wanted to thank you most importantly for giving me this opportunity to do something that I have always wanted to do and never knew where to begin. You have showed me where to begin and opened a door for me which I never thought would be opened. I love you for this. I can not wait for tomorrow even though I am scared to death I know this will be a great success.”

Rosina (Philadelphia)

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“Thank you for answering my question about the difference between the new DVD and your original one.  I can’t tell you how much you have changed my life. Until your first DVD there wasn’t anything available that I could keep up with and see results. I’ve been on Nutrisystem for a few months and between that program and your work-out, I’m losing weight and seeing changes in my body that I never thought possible. I’m physically stronger and getting more fit each week. There is a population out there that needs you and doesn’t know about you. It would be great if you could create more publicity for yourself, if you can handle it. I’m sure you’re very busy with all the attention you’ve been getting but we need more Debra!!!”

Robin (Philadelphia)