Weight Loss Diet Tips and Tricks

2009 resolution tips, science based

2008-12-18T03:28:00.000-08:00

Use Brain Science to succeed in 2009

by Tom Venuto
Burn the fat

TIP #1: Repetition is an effective way to "plant" a goal in the non-conscious mind
TIP #2: Emotion is a goal-turbocharger

Motivational speaker Jim Rohn once said, "I find it fascinating that most people plan their vacations with better care than they plan their lives. Perhaps it's because escape is easier than change."

Success psychologists say that 95% - 97% of the people in the world do NOT have written goals and fail, while 3-5% have written goals and succeed.

If these statistics are correct, then Mr Rohn's observation really IS quite fascinating isn't it?

Unfortunately for most people, the odds for success are actually even lower, because out of the few people who do set goals, most don't take goal setting seriously, they don't do it scientifically and they only do it once a year.

Goal setting is so important, that I always teach goal setting and mind dynamics first, and only THEN, do I teach nutrition and training second.

It doesn't matter how much you know about nutrition or exercise. Until specialized fitness knowledge is linked with goals and directions, the knowledge is useless and you won't accomplish very much or keep the changes long term.

In fact, I devoted the entire first chapter of my book, Burn the Fat, Feed the Muscle to the subject of goals and constructive "mind programming" for successful, permanent behavior change.

I've also studied neuro linguistic programming (NLP) for many years and more recently spent many months researching the latest information about neuroscience to see just how much of the traditional self help and goal setting wisdom is actually backed by brain research.

As you start thinking about your goals for 2009 right now, I'd like to help you start the year off right by sharing two very valuable, science based tips on achieving your goals:

TIP #1: Repetition is an effective way to "plant" a goal in the non-conscious mind

Why don't most resolutions stick? Psychology and neuroscience today are giving us the answers.

Thanks to new technologies in brain imaging, such as PET scans, SPECT scans and functional MRI's, we can now actually see your thoughts as electrochemical impulses and we can see the formation of new neural connections in real time right before our eyes.

We can also see where, geographically, in your brain, a particular type of thought is occurring.

most importantly, we can see how long it takes to form strong neural patterns and what types of stimuli cause the patterns to form more quickly

Here's what we've discovered:

Setting a goal once is a conscious activity. Willpower is also a conscious activity. But research has shown that at least 5/6 of your brain power is in the non conscious mind and that the information and instructions that reach the non conscious mind are responsible for your automatic behavior.

Some psychologists believe that 95% of our behaviors are unconscious and automatic... more commonly known as habits.

Long term behavior changes don't take place when you set goals one time as with most new years resolutions. There's an old saying in "self help" circles that it takes at least 21-30 days to form a habit. This has now been proven to be fairly accurate on a neurological basis.

New neural patterns begin to form only after they've been repeated enough times. They continue to strengthen with further repetition. If you make resolutions on January 1st and you don't continue to repeat and reinforce your desire for those "goals," no new neural connection is formed, no new habits are formed, no new behaviors are formed...

Your resolutions wither away and die and any results obtained through willpower (trying to force the new behaviors through conscious effort), are quickly lost when you slip back to your old ways.

What you repeat over and over again is programmed into the subconscious mind and begins to take root. On a practical level, this means RE-writing your goals everyday and thinking about them in positive terms and in mental pictures, every day, repeatedly until the habit is formed and turned over to "autopilot."

In 1956, when Earl Nightingale wrote "The Strangest Secret is that we become what we think about most of the time," we didn't know what we know now about the brain.

Nevertheless, Earl was right.

You don't change your body by trying to change your body. You change your body by creating new habitual patterns of thinking and visualizing.

Trying to force new behaviors with willpower while continuing with your old ways of thinking will always fail because your automatic behavior is mostly under non-conscious control.

Its not the resolution you set once... its the goals (mental thoughts and images) you focus on all day long that create the long term (and automatic) behavioral change... when you change your behaviors, you change your body and your life...

TIP #2: Emotion is a goal-turbocharger

Is there any way around this tedious process of "mental programming" through repetition? Not really. The fields of NLP and hypnosis have given us some tools for creating more rapid changes, but ultimately you have to begin to "run your own brain" and change your habitual way of thinking. No one else can do it for you and there's no way around it.

There is however, a scientifically proven way to to speed up the process and that is with the use of strong emotion.

Since modern imaging technology can see activity in the brain and scientists have located the seat of emotions in the brain, we know that the strength and number of neural connections associated with a thought or behavior are increased when you're in a highly emotional state.

The neuron connections are also stronger, longer lasting and it takes longer to lose a neural connection when it was formed with great emotion.

With this knowledge, we see another reason why new years resolutions fail: They are set casually with no emotion and no strong emotional "reason why" that gives you the leverage to you need to make a change permanent.

On January 1st, you may think you're setting "real" goals, but if you're like most people, you're not only doing it a mere once a year and then losing focus, you're also likely to be making flimsy, wishy-washy, emotion-less "resolutions."

Zig Ziglar once said that, "A goal casually set and lightly taken will be freely abandoned at the first obstacle."

You might want to back up and read that quote again, maybe even write it down or print it out, because this one hits the bull's-eye!

This truly explains why New Year's resolutions almost never work, and why so few people can keep off the pounds after they get rid of them.

Goal setting should not be casual or lightly taken. Goal setting is an important and serious matter. This is not a game - this is your life, and you only have one life to live.

Goal setting is also not a one time event - it is an ongoing process of literally "re-wiring your brain." With the discovery of brain plasticity, we now know that this is science fact, not self-help fiction.

Make the time to set REAL goals, today! Take it seriously, do it scientifically, re-write your goals every day, think about them constantly, and then take massive action.

Do it and this will be the most successful goal-achieving year of your life.

Train hard and expect success.

Tom Venuto, NSCA-CPT, CSCS
Author, Burn The Fat, Feed The Muscle

How to enjoy the Holiday eating and still stay lean

2008-12-10T04:25:00.000-08:00


Here's to getting in BETTER SHAPE, instead of worse this December!

Mike Geary
Truth About Abs

The time of year for fitness excuses is here. December is probably the worst time
of year where most people use excuse after excuse as to why they are letting
themselves get fat and out of shape during "the holidays".

So with this newsletter, I just want to give you some tips and motivation to do the
opposite of what most people are going to do this december, and get yourself in
BETTER shape during this busy season. This doesn't mean that you have to deprive
yourself of anything during your parties with friends and family, but it DOES mean
that you have to be sensible and stick to your fitness and nutrition plan when
you're not in party mode.

First, the biggest excuse I've heard over the many years I've been doing fitness
counseling is that they don't "have any time" to keep working out during the
holidays.

Ok, I know we all may have a lot of family gatherings and holiday parties to go to
during this time, but saying that you don't have time to keep yourself in shape is
basically admitting that your health and fitness is not a priority in your life. If
it was a priority, you'd make time.

So let's commit to a pact that we will not use the lack of time excuse this holiday
season. Instead, if there are days that you don't feel that you have time to go to
the gym for a full workout, schedule a 15 minute workout in for yourself at least 4
days/week either before or after work, or at whatever time you can fit in a 15
minute workout at home.

Anybody can fit in 15 minutes. that's all it takes. However, those 15 minutes need
to be full of high intensity exercises that work your entire body. Even doing just
some bodyweight circuits at home can keep you in great shape.

For example, you can rotate through 5 or 6 exercises such as lunges, bodyweight
squats, pushups, mountain climbers, and lying leg thrusts in a circuit fashion,
alternating between them for as many sets as you can do in that 15 minute time
period.

If you work hard enough, you can get a great full body workout in only 15 minutes
and then be ready to go for whatever holiday activities are on your schedule.

The second biggest excuse I've heard over the years from many people during the
holidays is that there's no way they can control their eating during this time of
year with parties and gatherings with all of the delicious food being offered
everywhere. What many people have told me is that the 5 or 6 weeks between
Thanksgiving and New Years every year is just one massive free-for-all binge fest for
them.

This doesn't make any sense though. For example, even if you were extremely busy
with parties and gatherings and let's say you have 8 parties/gatherings to go to
during these 5 weeks, that is still only 8 days out of 35 that you're going to be
surrounded by party food for only a small time each day.

This means that if you're still eating super-healthy during the 27 other days and
also during the other time available on the party days, you can easily still have at
least 90% compliance with your healthy diet. If you can have 90% compliance, it is
quite easy to stay lean instead of packing on the lbs during the holidays.

The important thing to keep reminding yourself is that the ONLY time you are going
to cheat is during the parties and gatherings and not before, after, or for entire
weeks at a time.

One thing I like to do if I know I'll be going to a holiday party or big meal is
that I plan to get in a great weight training workout within a few hours (if
possible) before going to the party. This way I know that my metabolism is already
elevated from the weight training and some of the excess calories that I may consume
can help towards muscle repair and glycogen replenishment instead of being deposited
as body fat.

So I hope this email has helped to make sure that you stay on track with your
fitness during the holidays. There are NO EXCUSES. There's no reason at all to wait
until January to start on your fitness program, when it should really be a part of
your everyday lifestyle.


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

How to work out after Thanksgiving feast

2008-11-27T04:07:00.001-08:00

by Mike Geary

Truth About Abs

I know most fitness pros are probably telling you to control yourself and not
overeat this Thanksgiving, but let's be real here...

Who's really going to skimp and eat like a bird when you've got turkey, mashed
potatoes, yams, stuffing, green bean casserole, and all the other goodies staring
back at you on the dinner table?  Not to mention the pumpkin pie and ice cream for
dessert!

Well, I'm going to go against all of the other fitness pros and tell you to just
enjoy yourself this Thanksgiving and don't stress about overeating... because most
people are going to overeat regardless.

** Important - I will say that it IS important for people with heart problems, blood
pressure issues, and other health problems to be careful and make sure to not
overeat on a day like this (since it could trigger something worse).

Back to the feasting... Actually, as I've mentioned a few times before, 1 day per
week of overeating (aka "the cheat day") if you've been on a caloric deficit, can
actually revamp your leptin levels and stimulate your metabolism again.

The important thing to realize is that this should only be 1 day of overeating...
this means it's probably best to give the Thanksgiving leftovers away so that you're
not tempted to stuff your face for 3 or 4 days in a row!

And here's the fun part (aside from all of the delicious food of course)...

Make sure to get a super-high intensity weight training workout in on the DAY AFTER
Thanksgiving, and you'll be rewarded with the best muscle pumps you've had all year
long!

I'm not kidding... the day after thanksgiving is one of the best days of the year to
get an insane muscle pump with a great weight training workout.

Call me crazy, but I look forward to the "day after Thanksgiving" workout every year.

Your muscle glycogen is practically overflowing on this day, so you should feel
strong, pumped, and energized and get in a killer workout.

Just don't waste your time with boring cardio on this day... you need to really hit
the weights hard for all of the biggest muscle groups of the body to really try to
deplete all of that stored glycogen from the thanksgiving feast.

Well, I'm outta here...

Happy Thanksgiving!  And enjoy that killer workout on Friday!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Buckwheat benefits and tips

2008-11-07T04:39:00.000-08:00

The Basics on Buckwheat

Despite its name, buckwheat is not really wheat, nor is it any other grain; it's actually the fruit of a plant related to sorrel and rhubarb.

Nevertheless, because of its grain-like characteristics, this fiber-rich food is categorized as a whole grain on the South Beach DietSouth Beach Diet, so you can enjoy buckwheat beginning in Phase 2 South Beach DietSouth Beach Diet.

Compared to other "grains," buckwheat is a source of quality protein since it contains eight essential amino acids -- proteins that your body needs to help repair tissue and build cells. It's also a powerful source of certain minerals -- especially magnesium, which helps regulate blood sugar levels and promotes a healthy blood pressure.

Buying

Buckwheat can be bought in health food stores either as whole groats (raw kernels with the shells removed), as flour, or as kasha (roasted kernels that are ground into granules). You may also be able to find kasha in the pasta aisle of your local grocery store.

Storing

Loose buckwheat products should be stored in a tightly covered jar or sealed plastic bag. If you live in a warm climate, store your buckwheat in the refrigerator or freezer. Buckwheat can last for one year if stored properly.

Eating

Use buckwheat flour in combination with whole-wheat flour to make tasty Buckwheat pancakes. Or cook kasha or whole buckwheat and serve as an alternative to brown rice or other whole-grain side dishes.

Eating and Rewards

2008-10-06T04:55:00.000-07:00

Eating and Rewards

by Tanya Zilberter, PhD

"Something is wanted -- either a constitution or a piece of sturgeon under horseradish sauce." M.E. Saltykov-Schedrin (19th Century)

Eating for Reward: it can be not about food at all.

In the late 50s, the classic experiments by Dr. Olds shook the world. He implanted electrodes into certain regions of rat brains and taught the rats how to press lever to stimulate these regions with weak electric currents. Rats stopped doing anything but pressing the lever till their death from complete starvation. The Positive Reward theory was born. It turned out that anything pleasurable in life did related to these "Centers of Pleasure" -- sex, alcohol, drugs of abuse -- all that mankind has invented in its hedonic journey, were but attempts to stimulate these brain regions.

We know that eating will produce a pleasant sensation so often we eat even though all we need is comfort. The truth is, exercise, sauna, cold shower, massage, pleasant odors, and mental efforts (workoholism is real!) -- all increase Endorphin level while only eating, especially when your body does not need it, will cause extra pounds of fat to collect in your body's store.

"A mechanism for opiate [e.g. endorphin] mediation of food intake was postulated. It starts with a feeding initiating signal, which produces activation of the receptors, thereby inducing eating. Eating produces a circular reaction starting with hedonic input from the eating [process]. This, in turn, produces reward, which causes further eating, completing the circle" [Soc. Neurosci. Abstr. 18:369; 1992].

Fasting can be as rewarding

The tricky thing with endorphins is that there are pairs of releasers resembling a thesaurus' antonyms: exercise does the same os its antonym sleep, pleasure goes together with pain, local blood flow increase does the same to endorphin release as the local lack of oxygen. The eating-fasting pair also exists. Many people reported elation when they skipped breakfasts. Religeous fasters experience euforia.

"Severe food restriction produces opiate activity, which is reinforcing. Feeding interrupts the opiate activity and, thus, produces withdrawal. Not eating, therefore, is rewarding." [Appetite 19:1-13; 1992].

Tips About Rewards

Next time you crave anything, ask yourself "What is it I really need? A glass of water? A walk? A hug?"

Before eating whatever you think you crave, try other rewards. Buying fresh flowers can be a better answer than a bowl of Rocky Road. Exercise, go to sauna, take a cold shower, invest in a massage device, buy a vail of perfume, enjoy a book...

Try periodic fasts. After resuming eating, your taste buds will be satisfied with lesser taste intensity thus reducing the taste influence on the body weight set point.

Ketchup (catsup, catchup) nutrition facts

2008-09-28T07:51:00.000-07:00

There are variations in nutrient composition depending on ketchup (also spelled catsup or catchup) brand but it remains mostly high-carbohydrate, low fat product, even if less sugar is added.

Calories	14.5
Calories from Fat	0.39

Fat	0.046	g	0	%
Saturated Fat	0.0065	g	0	%
Polyunsaturated Fat	0.019	g
Monounsaturated Fat	0.007	g
Cholesterol	0.0	mg	0	%
Sodium	167.1	mg	7	%
Potassium	57.3	mg	2	%
Carbohydrate	3.8	g	1	%
Dietary Fiber	0.045	g	0	%
Protein	0.26	g	1	%
Alcohol	0.0	g

Vitamin A	3	%
Calcium	0	%
Vitamin D	0	%
Thiamin	0	%
Niacin	1	%
Vitamin B6	1	%
Phosphorus	0	%
Selenium	0	%

Vitamin C	4	%
Iron	0	%
Vitamin E	1	%
Riboflavin	1	%
Vitamin B12	0	%
Manganese	1	%
Copper	1	%
Magnesium	1	%
Zinc	0	%

Shifting Calories

2008-09-03T04:29:00.000-07:00

The Shifting Calories Theory

From the Idiot Proof Diet

Your metabolism doesn't know how much food you'll eat tomorrow or the next day because those days have not happened yet.

Therefore, your metabolism always burns calories based on your eating habits during the past few days -- because it assumes that you'll continue to eat in the same general way.

Guess what? You're about to shock your metabolism by doing something you've never tried before -- you're going to do the OPPOSITE of what it expects you to do. You're going to NOT continue eating the same types of calories and meals for more than a couple days at a time, and you're going to lose a lot of weight by doing this.

To make this work you need to SHIFT the types of calories eaten as shown in our diet on the next page, and if you do this then your metabolism will burn all of the calories eaten. Then, when it finishes burning those calories it will find the nearest available fat tissue on your body and burn that too.

To lose weight your diet menu needs to be SHIFTED every few days -- and this is something you've never tried before, and that's why you've never been able to change your body when dieting.

Of course, in order for this dieting technique to work you also need to eat foods which have been rated "Fat Burning Compatible" -- because the foods you eat must be easy to burn (so that your metabolism will burn them entirely and then switch to burning your fat tissue after that).

Try Our New ON-LINE DIET GENERATOR!

We've created an online diet generator which automatically computes everything for you in just seconds, and it gives you the right daily menu each day so that you don't have to calculate anything while shifting your calories.

This new diet is called the Idiot Proof Diet

What does the Idiot Proof DietDiet Do?

The Idiot Proof Diet constantly alternates your menu between every possible type of calorie, constantly shifting from one type of calorie to the next, ensuring that the scale keeps dropping.

We call this diet the "Idiot Proof Diet" because everything is computed for you, and there is no need for calorie counting or label reading.

Top 3 Dining-Out Tips

2008-01-30T06:46:00.000-08:00

From Jillian Michaels

Updated Jan. 30, 2008

If you want to stick to your diet when dining out, get comfortable with asking your server to help you meet your needs. There are several ways to modify dishes when eating out. Here are my top three dining-out tactics:

Educate yourself. Don't be afraid to ask your server lots of questions about the restaurant's food so that you can make healthy choices. Ask what's used in the preparation, how large the portion is, what comes on the side — these are all things you want to know now that you are eating right.

Make substitutions. I'm always ordering chicken fajitas, but instead of the Mexican rice and refried beans, I ask for a salad on the side. Ask for grilled vegetables instead of a baked potato or french fries, sliced tomatoes instead of hash browns. You get the idea — this stuff will take a little extra thought at first, but in no time it will become second nature.

Make modifications. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting a few modifications to the preparation of your food. Ask if you can have your fish grilled instead of breaded; ask if you can have Dijon mustard sauce on the chicken instead of cream sauce; request salad dressing on the side; have your omelet made with egg whites if possible; ask for the chef to use just a small amount of olive oil.

No Shame!
Don't be embarrassed or afraid to stick to your diet when eating out, even if it means bringing your own condiments along so that you are never stuck with what's available. Let go of the guilt you've been conditioned to feel if you leave food on your plate. Stop eating if you are full. And, since restaurant portions are often twice what they should be, ask the server to bring a to-go container along with your dish, so you can immediately remove half your entrée from the plate.

Jillian Michaels

How to Treat Acne

2008-01-22T01:52:00.000-08:00

Quick 'n EZ Plan of Attack
By Brook Phelps
Special to eDiets

In order to understand how to prevent and treat acne, it is important to know how our skin works and why acne occurs in some people. During puberty, specific hormones (called androgens) stimulate and enlarge sebaceous glands, which produce sebum. Sebum keeps our skin healthy and naturally hydrated.

When hair follicles become blocked, sebum and bacteria are trapped underneath the surface. As a result, the area becomes reddened and inflamed, which appears as acne. This blockage is also the cause of whiteheads and blackheads.

As you can see, acne is primarily related to androgens, which is why it usually occurs at puberty, and for many women during the menstrual cycle and/or pregnancy. Although there is no cure for acne, there are a few ways to minimize or prevent breakouts and keep the skin healthy.

SKINCARE
A common misconception is that acne is caused by dirty skin. As a result, many people believe you can clear up acne if you scrub the skin with harsh, abrasive cleansers. This is simply not true and many further irritate the skin. Remember, sebum is naturally produced by our sebaceous glands, and you don’t want to rid the skin of it completely.

The best way to keep skin clean is to wash the face morning and night with a cleanser that contains glycolic acid or salicylic acid. This will remove excess sebum and slough off dead skin cells. Products containing benzoyl peroxide will have an antiseptic property and help to fight the bacteria that contributes to acne. If you are particularly oily, follow up with a toner to balance out the pH of the skin. Everyone needs to use a moisturizer, regardless of how oily you are. Sebum will help to maintain moisture in the skin, but lack of hydration will actually cause more sebum to be produced.

MAKEUP
Use makeup, particularly foundations and powders, that are non-comedogenic, which won’t clog pores. This will prevent any further inflammation. Makeup and cosmetics that are oil-free are also a good choice for acne-prone skin. When shopping for a foundation, look for one that is water based which helps the skin to breathe.

If you are experiencing a major breakout, less is more. You might be tempted to pile on the makeup, but you want the skin to heal, so avoid heavy cosmetics. Also, remember to wash your makeup brushes frequently. A great tip is to mist a light layer of alcohol after washing your brushes to prevent bacteria growth and keep your tools clean. Also, if you use a powder during the day to touch up, don’t forget to replace that powder puff.

For the occasional breakout, use an oil-free, matte finish concealer. Apply the cover-up after your foundation and set the area with loose or pressed powder. If the area is very red, you might want to try a green-based corrective concealer to neutralize the redness.

BLACKHEADS & WHITEHEADS
Blackheads are dark, flattened spots on the skin’s surface caused by a partial blockage of the follicle. Sebum and dead skin cells oxidize and cause the dark color. Pore strips work very well to clear the blockage, however they don’t prevent blackheads. Whiteheads are the same as blackheads, except the follicle is fully blocked.

Since air can not reach the pore, there is no oxidation and the color remains white. A skincare routine that includes products containing salicylic acid will help to minimize the appearance of both blackheads and whiteheads.

5 Resolutions to Win the Diet Game

2008-01-02T03:38:00.000-08:00

Choose To Lose In 2008!

By Joanne Eglash for eDiets

Have you devoted an embarrassing percentage of your life to trying to lose weight? I certainly have done my share (all right, I'll be honest: MUCH more than my share!) of counting calories, carbohydrates and/or fat grams; reading the latest fad diet book (remember the gruesome grapefruit and hard-boiled egg regime?!), and alternating between starving and inhaling everything in the refrigerator (yes, I've even experienced the "there's nothing else to eat in the house but maple syrup and diet bread, so break open the syrup bottle!" diet blues).

If you're tired of "trying" to be a loser, how about resolving to make 2008 the year you become a winner? If that sounds good, here's my deceptively simple tip: Focus on eating right to stay energized and healthy. Here are suggestions for five New Year's nutrition resolutions that aren't as hard to keep as you may think.

Resolution 1: Eat a good breakfast! It doesn't have to be elaborate, and it doesn't have to be enormous either. Low-carb dieting makes it easy, from a hard-boiled egg and a slice of cheese when you're on the go, to a blenderized low-carb smoothie that goes down easy and tastes great. All the research reports reveal that you eat less and lose more if you start off the day on the right nutritional foot. Remove the temptation to indulge in a mid-morning doughnut break by sticking to this resolution.

Resolution 2: Eat the veggies. Regardless of which low-carb diet you're following, the majority allow some amount of measured vegetables from a select list. Many low-carb dieters, however, think they'll lose "faster" if they skip the vegetables. Oops. Big mistake. Vegetables fill you up, not out -- and they add variety to your low-carb diet. So go for the green with gusto!

Resolution 3: Take a snack pack with you when you're on the go at work, school or away from home. Whether you enjoy crunching on baked chicken legs or dipping into a low-carb carton of yogurt, make sure to take the time each morning before you leave to fix your "go-to" snack pack!

Resolution 4: Put on your chef's hat! Each week, try a new recipe that is permitted on your diet. Try your local library for hints, ask friends, do an online search or head straight to eDiets.com and look through the many recipes offered on the site.

Resolution 5: Slow down and eat more mindfully. Pay attention to your meal, and don't multi-task by reading, watching TV or paying bills in between bites. Then after you eat, celebrate with a visit to your support team at eDiets

Congratulations: you win the diet game!

Joanne Eglash is a writer and an editor specializing in health, weight control and fitness. She's written for a variety of publications and websites, ranging from Energy for Women magazine to KidsHealth.org.

Tricky Foods: The Black List

2007-12-27T08:56:00.000-08:00

By Kathleen Aicardi, M.Ed.
eDiets Contributor

Convenience foods are fast food. They are processed foods that are often used for a quick meal at home or on the go. Many of these foods contain high amounts of trans fat, so be careful.

Trans fat, also known as partially hydrogenated vegetable oil, is commonly found in convenience food. It is manufactured by adding hydrogen to vegetable oil. Hydrogenated vegetable oil is the cooking oil used to fry foods. Hydrogenated oil costs less and has a longer shelf life.

Trans fat, like saturated fat and cholesterol, raises the LDL (bad) cholesterol that increases your risk for heart disease. Trans fat lowers the HDL (good) cholesterol that helps to decrease your risk for heart disease. It’s been estimated trans fat prematurely kills 30,000 to 75,000 Americans a year.

Looking for a fresh and easy way to diet? Try eDiets DeliciouslyYours! Tantalizing food, mouth-watering menus, effortless weight loss -- it's success, delivered right to your door!

The American Heart Association guidelines advise people to limit trans fat to 1 percent of their daily calories. This equates to about 2 grams for a 2,000-calorie-a-day diet. According to the Food and Drug Administration, Americans typically eat about 5.8 grams of trans fats per day, nearly three times the recommended guideline. That's 4.7 pounds of trans fat per year!

As you will see from the Trans Fat Black List, many of our everyday convenience foods contain trans fats. Remember to read the ingredient listing of these foods -- even if the label reads, "zero trans fat" or "no trans fat." Technically food manufacturers can claim there is no trans fat in a product if the amount per serving is less than 0.5 grams. These relatively small amounts of trans fats can add up in the body.

Remember, creating a healthy lifestyle is all about balance and moderation.

Bon Appetit!

Breads and Bread Products

Biscu

its made from mix
Biscuits/rolls made from refrigerated dough
Coating mixes for fish, meat and poultry
Stuffing mixes
Taco shells
White and wheat flour breads

Breakfast Foods
Cinnamon buns
Danishes
Doughnuts
Muffins
Pastries/bakery items with frosting
Toaster tarts/strudels

Candy

Caramels
Chocolates
Fruit chews
Seasonal candy
Taffy-like candy

Desserts
Cake sprinkles, decorations
Baking chips
Cakes and cake mixes
Cakes/cupcakes with icing
Ice cream cakes
Pie crusts
Pound cake
Ready-to-spread frosting
Refrigerated cookie dough

Dips and Snacks

Bean dips
Cheese and pretzel snack kits
Cheese and cracker snack kits
Chocolate or yogurt covered snack
Cookie snack kits
Cookies/crackers
Corn chips
Nacho cheese dips
Microwave popcorn
Potato chips/sticks
Pretzels filled with cheese
Pudding snacks

Fast Foods

Biscuits
French fries
Fruit pies
Fried chicken
Fried fish sandwich
Most deep-fried fast food

Mixed meals from a box that contain buttermilk biscuit topping, cornbread topping, dumplings or pouched seasonings

Fats and Oils

Light spreads
Margarine, hard stick and tub types
Vegetable shortening, regular and butter flavor

Frozen Foods

Breaded fish sticks
Entree
French fires
Fruit pies and pie crusts
Pancakes and French toast
Pastries
Pizza and pizza crusts
Pot pies
Waffles

Milk and Milk Products

Internati

onal and instant latte coffees
Refrigerated fat-free nondairy creamers
Refrigerated nondairy creamers
Whipped toppings

Salad and Salad Dressing

Prepared salad dressing

Soups and Stews

Bouillon cube

Boxed onion soup and dip mix
Ramen noodle and soup cups

Note: Some of these products may not contain trans fats, however, you must read your ingredient listing. Check for the term "hydrogenated" to determine their presence in the food product.

Kathleen Aicardi earned a Bachelor of Science degree in Nutrition; a Master's in Education and is certified both as a health educator and personal trainer. She is also founder of Transformations, where she works with groups and individuals desiring to maximize their overall well-being. She lectures to colleges and high schools, leads corporate training programs and conducts seminars on nutrition at health institutions around the country.

Holiday Snacks

2007-12-22T05:30:00.000-08:00

By John Riddle
eDiets Contributor

The holidays are here, and in addition to decorating, shopping, singing carols and gift buying, people will be eating cookies, cakes, candy and other sugary snacks. The holidays mean many things to different people, but one common factor that binds people together is the way appetites seem to increase during this time of the year.

The time between now through January means one challenge after another for people trying to eat healthy, but there are steps everyone can take to avoid unwanted pounds.

"This issue comes up every year," said Cindy Stenavich, a registered dietitian with Marshfield Clinic's Nutrition Services in Marshfield, Wisc. "For many people, the holiday season turns into one big eating event and they can't seem to stop. They say, 'oh well. It's the holidays.'"

By the end of January, people may find themselves unhappily weighing a few more pounds. It's easier to gain weight than many people imagine. Five pounds is the equivalent of 17,500 extra calories, or about 290 calories a day. What can that mean in food consumed each day?

Two Christmas cookies

Two ounces of chocolate

Less than a cup of eggnog

If you are not careful, you will find yourself gaining those extra pounds without even realizing what has happened. But there are some things you can do to still enjoy the holidays without gorging yourself on the wrong foods.

What can you do to avoid weight gain during this time and help keep your cholesterol and blood pressure in line? The best tip is be selective in the parties you attend and what you eat once you're there.

"You want to decide which events are essential. You have some you must attend and some that are not essential," Stenavich said. Once you choose to go to a party, Stenavich has a number of suggested strategies. First, if there is going to be a big buffet meal, plan to arrive a little later either to miss the dinner or have less time to graze.

"If your holiday is not complete without a special item, make sure you have it. We don't want you to go through the season feeling deprived or sad," she said. "When you go to an event, scope it out to make sure you select the high-calorie foods that are really most important to you."

What else can you do? Put a greater emphasis on the people in your life during the holidays. Socialize away from the buffet table. Just being within hand length of the goodies makes it harder to resist temptation.

Have your treats, but fill up on fruits and vegetables at the buffet. Also, if you have the opportunity to bring a dish to share, choose something light. You'll be surprised how many people will appreciate it.

Families should also plan for healthy eating at home during the holidays. With all of the hustle and bustle of the season, it is very easy to start eating and snacking on the wrong foods. Here are a few healthy holiday snacks for your family to enjoy this season:

Fruit salad

Low-fat string cheese

Low-fat yogurt

Homemade fruit and bran muffins

Air-popped popcorn

Low-fat tortilla chips

Peanut butter spread on apple slices or whole grain crackers

Low-fat, low-sugar granola bars

Trail mix -- make your own, and include raisins, dried cranberries, unsalted peanuts, chocolate chips, crunchy wheat cereal or low-fat granola, and sunflower seeds

Enjoy the holidays and all of the festivities, but do not neglect your basic nutritional needs during this busy time. Make eating well the best present you give to yourself and others!

Want to lose weight, but don't have time to cook? Let our chefs do the work for you! Introducing eDiets DeliciouslyYours, the freshest way to weight loss (now available in a 5-day "Weekends Off" plan!). You choose your meals, we prepare them from scratch and deliver everything right to your door! Click here to get started today.

John Riddle is a freelance writer and author from Bear, Delaware. He is the founder of I Love to Write Day, a new holiday that celebrates the craft of writing. He has written 30 books and thousands of magazine, newspaper and web articles. He is a frequent speaker at writers' conferences all across the country.

5 Holiday Weight Gain Myths

2007-11-29T07:37:00.000-08:00

Many of us have a hard time with holidays and overeating. Some people throw up their hands and give in to temptation; others rationalize the holidays as a time in which they are destined to put on pounds. Don't fall for these myths...

Explains Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

Every year about this time, I hear the same holiday songs. I hear people"sing" the old refrain of overindulgence -- "I have to have it." Whether it's for Christmas, Hanukkah, Kwanza or other seasonal celebrations, people have a hard time with holidays and overeating. Some throw up their hands and give in to temptation; others rationalize the holidays as a time in which they are destined to put on pounds.

We've got more great ways for you to eat healthy and lose weight. To get started, click here and fill out a free diet profile.

1. Everyone gains at least 5 pounds over the holidays, so I may as well accept it.
Well, the good news is that the average American gains from 1/2 pound to 1 pound between Thanksgiving and New Year's, but the bad news is they don't ever lose it. It's not as dramatic as 7 to 10 pounds that was formerly thought to be the norm, but even if you gain just 1 pound over the holidays, you may also gain another pound over the winter, and maybe one more during the summer holidays. Pretty soon you're on the next pants size and a new wardrobe.

2. I can take a"vacation" from my diet, because come January, I'll go right back on it.
Don't do it, because you may never come back! I went to a Thanksgiving dinner this year, and saw someone I'd not seen in a year. I congratulated her on her significant weight loss over the previous year, and when she told me she was"taking a vacation" from her diet for the holidays, I cringed. I told her that you can't"vacation" from your healthy diet and expect to stay at your goal weight. Extra calories are just what your fat cells are looking for. Unless you've built up a good amount of lean muscle mass by exercising with resistance bands or light weights, you're going to regain the weight as quick as you can say"I'll have seconds of pumpkin pie."

3. I'm going to fast all day, so I can eat all I want at the Holiday party this year.
Wrong. Don't do it. Don't put your body in"starvation mode." Starving yourself usually backfires, and you wind up overeating at the party. The best strategy for weight control is to eat lower calorie, higher fiber foods such as crunchy vegetables like broccoli, carrots and cauliflower. Eat smaller meals more frequently, and when you get to the party, continue to think"small." Have a small portion of everything, and that way you're satisfied but not stuffed.

By the way, there are other interesting veggie combinations, such as green beans, onions and mushrooms; Brussels sprouts; broccoli cuts; they come in convenient plastic bags. I just throw them into a Pyrex bowl, cover and microwave on high for about 5.5 minutes. Let the vegetables sit for another 3 to 4 minutes; sprinkle with Butter Buds or other dehydrated butter product for a satisfying snack with only about 25 calories per cup, cooked.

4. I can't diet when I go to someone's house for dinner.
Give yourself the power to say no tactfully. Many people feel that if they don't partake in the holiday feasting tradition, others will perceive them as rude or ungrateful. Well, don't fall into that trap. You have the right to eat what you want, where you want, and in the amount that you want.

Say "no" in creative ways, and don't feel deprived. You can say to your host, "oh, I'm sorry, my plan doesn't include (name the food), but I surely thank you!" Or "Oh, thank you so much, I'm sure it's wonderful! I'm too full right now, but thanks for asking." Your host cannot insist, and if they do, you have the power to insist that you're grateful, but be firm.

5. My family would miss it if I didn't make the traditional favorites.
Make this a healthy holiday season and change your traditional fatty favorites into delicious, healthy meals. Santa is roly-poly for a reason. Christmas recipes are like stocking stuffers; each dish makes that sock bulge bigger. It doesn't have to be so. "Living large" is not my New Year's resolution, living lean is. Don't be a Scrooge with taste, but be frugal with calories -- that's how you eat delicious foods without guilt.

Review your recipe file and look at recipes with a fresh eye. Often you'll find high fat and high-calorie items that you can reduce, or eliminate. Reduce the amount of nuts in cookies; replace with dried cranberries or raisins: most recipes can be modified successfully.

Top Tips for making your holiday recipes healthy ones.

Low-fat cooking techniques should be used. Bake, broil, grill, poach and saute foods in a very little bit of fat in a non-stick pan.

Use nonstick pans for baking, grilling, for breads and cookies, for sauteing and even for soup. Nonstick is one of life's little pleasures -- you need to just lightly spray with cooking oil.

Reduce the fat in the recipes. One of the simplest methods of making all your recipes healthier is reducing the amount of fat in a recipe. If the recipe calls for 1/2 cup of oil, use 1/4 cup, plus 1/4-cup fruit puree or unsweetened applesauce. This is good for any quick bread, cookie or cake. Yeast breads and piecrusts need a precise balance of ingredients, but experiment to see if you get acceptable results.

Don't add fat to your food,especially unhealthy, saturated fats. Most stores carry margarines without trans fat if you want to put a spread on the table. Instead of basting the turkey with butter, try flavorful vegetable broth, white wine or orange juice (my personal favorite).

Buy low-fat and nonfat varieties of milk, sour cream, yogurt and cheese. You'll lower the fat and calories effortlessly. I use low-fat buttermilk in baking -- substitute for milk in any recipe.

Substitute 3 tablespoons of cocoa plus 1 tablespoon of canola oil for 1 ounce of baking chocolate, and lower the saturated fat.

Two egg whites can substitute one whole egg, depending on the size. All the fat, cholesterol and most of the calories from eggs are in the yolk.

Substitute crunchy cereal for bread crumbs. I like to use crushed corn flakes or nuggets like Grape Nuts.

Cut servings smaller! Make that cake serve 12 instead of eight.

Buy the leanest cuts of meat, and substitute 1/3 ground turkey breast. Don't buy ground turkey because it also contains skin and dark meat, making it just as caloric as ground meat or more.

Don't forget; the holidays are not an excuse for"cheating" on your meal plan. Going out or staying in, you get to choose what you will eat, how much you'll eat, and when you will eat. Don't skip meals, keep exercising (in fact, make it your business to get the whole crowd out for a walk after your big meal), and remember that there are no"good" or "bad" foods. Think of food as fuel; it may be good for your engine, or it may clog the fuel line. Foods may be fatty and full of sugar, but that's often what makes them taste so good.

If you want some dessert, either share with our tablemates or opt for a small piece. Balance with an otherwise healthy meal, and stay active.

You can lose weight and improve your health, but you may have to adopt a healthy lifestyle to accomplish those goals. eDiets now offers Mayo Clinic Plan, developed by the doctors at the Mayo Clinic. Start today.

Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.

20 Fast Beauty Tips

2007-11-20T04:02:00.000-08:00

Beauty fades, but only when you let it

By Brook Phelps

eDiets Contributor

Keeping a fresh, polished look may require some upkeep. However, with minimal effort you can improve yourself from head to toe -- and every little bit counts. After all, the sum is the whole of its parts.

They say you are what you eat... So if you want to look delicious, you should eat delicious food! Introducing eDiets DeliciouslyYours meal delivery plan -- voted #1 by epicurious.com! -- now available in a convenient 5-day "Weekends Off" plan!

Even when time isn't on your side, there are simple ways to optimize your appearance without spending a fortune on costly cosmetics and beauty products. Better nails, healthy hair, smoother skin and a flawless face can be yours with the help of these 20 quick beauty fixes.

1. If you're in a hurry, a little concealer is all you really need to look rejuvenated and awake. Just dab a little under the eyes and on any blemishes, and you're good to go.

2. Pedicures and manicures always look fresher and last longer if you choose a nail polish color in a neutral color, like light pink, nude or beige. If the polish chips, the result is less noticeable than if you were wearing a bright hue, like red.

3. To get rid of dry, flaky lips, gently scrub them with a soft, wet toothbrush (preferably one you don't use to brush your teeth). Dab a little Vaseline or your favorite lip balm onto the toothbrush to give your lips a mini-exfoliation.

4. Cucumbers aren't just great in salads. Put thinly sliced cucumbers put over the eyes to reduce puffiness. Just make sure to refrigerate the slices for 15 minutes before applying. If you don't have cucumbers, moistened, refrigerated tea bags also work well.

5. Got a case of the oilies but don't have time to wash your hair? Sprinkle a little baby powder onto your hairbrush or directly on your hair. The powder will help to absorb excess oil. Be careful not to overdo it, or you'll make your hair appear gray.

6. Drier lipsticks last longer than those that contain more emollients or oil. As a general rule, matte finishes will have more staying power. If you don't like retouching your lipstick frequently throughout the day, skip the gloss.

7. For super-smooth legs, wait to shave until the end of your shower. The hot water will help to soften the hairs, making them easier to remove.

8. If mascara frequently clumps and globs on your lashes, try wiping your mascara wand off with a tissue to remove excess product. What is left on the wand is enough to coat your lashes without the mess.

9. If you are prone to "poofy" hair, try rinsing your hair with cool or cold water next time you shampoo. This helps the cuticle to lie flat, making the hair appear smoother.

10. If you don't have room in your purse to carry a makeup bag, you can get away with one lipstick for your whole face. Pick a neutral color that can do double duty as a lip and cheek color. Dab a few dots on the cheeks and blend with your fingers for instant color.

11. Powder bronzer is also a great multipurpose product that doesn't take up too much space. Carry a small blush brush to add color to the cheeks and eyes. Also, try patting a little bit on top of clear lip gloss or lip balm for a different lip color.

12. Get unruly brows into shape using a little hair gel. Groomed brows instantly open and frame the eye and makes eye makeup look a lot more polished.

13. If you don't have time to mess around with multiple eye shadow colors, a single, neutral shade works wonders. Pick one that has a slight sheen (not glittery) in the bone or beige color family and apply the color to the entire lid. A matte, textured eye shadow can look too chalky.

14. Next time you're making a purchase at the beauty counter, ask for samples or trial sizes. It a great way to try out something new, and they are handy for traveling.

15. Instead of carrying a purse-sized spray of your favorite perfume, try layering products, like body wash, powder and lotion (all of the same fragrance, of course) to make your fragrance last through the evening.

16. Banish a bad hair day by creating a side part and combing hair into a smooth, low ponytail. Secure with a hair band the same color as your hair and spray with a light hold hairspray. Remember, there's nothing more chic than simple and classic.

17. Make your teeth look whiter without a trip to the dentist by choosing a lip color with a blue undertone. Cool reds, berries, burgundies and wines will help make your smile look brighter.

18. If you're long overdue for a haircut but don't have time to visit your stylist, try an at-home deep conditioning treatment to add moisture and shine. Use it once or twice a week to keep your hair protected until you can get your ends trimmed.

19. Try wearing white or a light-colored eyeliner on the bottom inner rim of your eyes, paired with a navy or very dark blue liner on the lash line. The contrast of the colors will make eyes appear bigger and brighter.

20. To smooth and soften rough elbows and knees, use a gentle body scrub in the shower and follow up with a rich moisturizer containing alpha hydroxy acid. You can also do the same for your feet and give yourself a mini foot treatment.

Are you happy and confident in your own skin? If the answer is no, let eDiets help you take the first step toward looking good and feeling great. Getting healthy is a definite confidence booster! Try FREE eDiets Profile

Diet Fun Tip

2007-11-19T01:44:00.000-08:00

Fun tip

The healthiest people, with the healthiest eating habits, enjoy eating "fun foods" that are not necessarily the most nutritious, from time to time. So, follow the Bill Phillips' Eating for Life plan, six days a week. And on the seventh day, eat whatever you want, whenever you want, in whatever amount and combination you desire - this is your "Free Day". Have fun with it!

Dieting Myths vs. Facts
Bill Phillips Sets The Record Straight

MYTH: Healthy foods taste bad.
FACT: Good food can be delicious and nutritious.

I am determined to destruct the myth that "healthy food" is boring at first bite. I'm telling you, loud and clear, here and now, that you can and should look forward to a lifetime of enjoying food that is both nutritious and delicious. That's a fact.

MYTH: Eating right takes too much time.
FACT: You can create time by eating right.

You and I share the same amount of minutes in each day-1,440 to be exact. And we both must decide how to invest that time-how to make the most of it.
As I see it, far too many people simply spend time, rather than investing it.

Investing time in eating right-in nourishing your body-is virtually a sure thing. It pays back phenomenal dividends in terms of enhancing health and energy, which enriches your quality of life.

Omelet filled with diced ham, bell pepper and onion with whole-wheat toast
Apple & Cheese
Taco-seasoned ground beef, lettuce and tomatoes with a creamy salsa dip
Strawberry Banana Nutrition Shake
Peppered steak strips with oriental-style vegetables and noodles
Fortified Fudgesicle

How to Avoid Halloween Havoc

2007-10-30T06:32:00.000-07:00

Halloween goodies can derail a diet, so here are timely tips to help you scare up the resolve to survive.
Don't be tricked.

By Max Kovins
eDiets Contributor

Halloween is approaching and it's just one more excuse for me to stuff my face with sugar.

I know, I know, you've been reading my columns, and I'm sure by now you think I use any holiday as an excuse to eat. Heck, you probably think I have a favorite recipe for cooking groundhogs for Groundhog Day. Well, truth be known, there are several tasty recipes for groundhog on the web already. So, I'll spare you the details. But you tell me: How do you go through the month of October without devouring all of those tasty treats?

Bad eating habits start early. Mine? They started very early. Most babies' first words are "Mommy, mommy." Mine were "pastrami, pastrami." Hey, is it my fault my baby formula was chocolate flavored?

OK, before you call Child Services for retroactive child abuse, let me assure you that I'm exaggerating. But not by much. Ever since I was a child, I craved sugar. I refused to drink water and I wouldn't drink milk unless it was malted. I demanded orange and apple juice, which I pronounced “apu ju.” In fact, I drank so much of the stuff, I can't even look at it today.

So when I first learned about this holiday where you could get candy just by saying three magic words, I was in bliss! Trick or treat, indeed! And then, when I got older, the bliss continued. Of course, I'm not so blissful when I look in the mirror, but I'm working on it.

<>Psst... Want to know the easiest way to good nutrition and weight loss?
<>Hint: It's delicious, you don't have to cook and you get a FREE eDiets profile

I have vowed to lose 50 pounds. I have given up soda. I have not had a drop since the Fourth of July. Next on my list is giving up sugar, but I will wait until after the 31st of this month. I can't give up candy corn cold turkey. Great! Now I'm thinking about turkey, and how I can't eat canned cranberry sauce with it. Well, I'll deal with that in November.

Since Halloween is right around the corner, I thought I'd give you my favorite recipe for a low-calorie trick or treat snack. And, it's so simple that it takes almost no time to prepare. All you have to do is take a hot dog and remove all of the meat inside. I know what you're thinking, "What does that leave me with?" The answer is simple -- "a Hollow Weenie!" OK, you can send all of the "I hate bad puns mail" directly to me. But look at it from my point of view: I can only use that joke one time a year.

Well, I guess this means I owe you a real Halloween recipe that won't pack on the pounds. Here it is:

This recipe is a fun family project. Now, I stress FAMILY project, because this does require supervision. Gather up some large apples. Any type you like, as long as they are large. Hollow out the inside of the apple (I swear this is not another set up for a joke) and set aside the pieces of the apple. A grapefruit knife works real well for this process.

Now comes the fun part! Take some pumpkin carving tools and carve out different Jack O' Lanterns. Once you have your Lanterns carved out, take the apple pieces and chop them up and mix them together with some honey peanut butter and raisins. Now, fill your creations with the mixture, and you have table decorations you can eat!

Two tablespoons (or 32 grams) of Roasted Honey Nut Creamy Peanut Butter has 190 calories, 140 from fat. Total fat is 17g, 3.5g saturated fat, 125g of sodium, 7g of total carbohydrate, 2g of dietary fiber, 3g of sugars and 7g of protein.

Four ounces of raisins (100g) have 250 calories, but they are high in fiber and have vitamin A and even some B. The average apple has about 50 calories, but these need to be a bit larger -- so add a few calories to be on the safe side. And, just like oranges, apples are a great source of vitamin C.

I'd give you some more Halloween recipes, but I need to get back to letting out the waistband of my Halloween costume. I've gained a few pounds since last year.

eDiets has a whole team of nutritionists and fitness experts ready to help you lose all the weight you hate. With 24 diets to choose from, you're sure to find your perfect match!

Max Kovins, an award-winning copywriter and professional magician, writes copy and content for several websites and was the writer of The Cannell Channel, the newsletter for Stephen J. Cannell Studios. When Max isn't scarfing Twinkies and Cokes you can find him writing feature-length screenplays and anything else that needs to be written for hire