Weight Loss Diet Tips and Tricks

How to take a pound off your body every two days

2009-01-19T05:03:00.001-08:00

Are you what you eat?

by Jayson Hunter, RD, CSCS
Carb Rotation

If you've ever spoken to a person that had a serious health issue that could have
been PREVENTED if they'd taken better care of themselves, well, they ALL regret not
having taken better care of their bodies when they had the chance.

You see, people actually don't care about their health until they lose it.  People
don't typically pay for prevention. No, they pay for CURES.

I guess that's just the way it is. TV infomercial makers sure know it to be true.
They know the vast majority of people are concerned with beauty.

And I'll let you in on another little secret. The people that actually succeed at
long-term fat loss do so because they have a total shift in their thinking.

They stop worrying about what they look like naked. They start to care about their
well-being. And they know that doing all the right things to nurture their body will
naturally result in them melting the fat off their belly, butt, hips and thighs.

The two go hand and hand. It's just the emphasis that is shifted.

Now, let me get off my soap box for a moment and tell you flat out that I will
continue to talk to you about fat loss for reasons other than your health.

I have to. I have bills to pay.

But I can promise you I will NEVER lie to you about what it takes to succeed at
this. I'll never be one of those scum bag marketers that lies to you about magic
pills and potions.

I'll never tell you that exercise isn't vital.

I'll never tell you that you don't need a nutritional plan based on science.

So let's get back to my original question. Have you thought about it? Are you ready
to start taking care of yourself for all the right reasons?

Well, if you are, then one of the resources I recommend for the science based
nutritional plan is Jayson Hunter's Carb Rotation.

It's a healthy eating plan that will melt up to 15 lbs off your body in just 30
days. I can't recommend it highly enough.


Yours in health,

Jayson Hunter, RD, CSCS
Carb Rotation

PS- Do yourself the biggest favor of your life. Take care of your body NOW before
you are forced to. It's true, you are what you eat.

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.

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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!

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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.

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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.

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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.

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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.

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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

Dieting doesn't have to be scary

2007-10-25T01:53:00.000-07:00

Healthy Halloween!

Forget ghouls, protect yourself from the candy

Among the goblins and ghouls at Halloween awaits a scary sight -- the mountain of candy. It can yank youngsters, as well as grown-ups, from their good eating habits, creating a weeklong sugar fest.

The mountain can also send you on a steep descent into holiday bingeing if you aren't careful. So should you avoid all candy? Nah... it's Halloween, for goodness sake!

But here are some tricks to help avoid a total sugar-nutrition breakdown that can lead to hurt tummies or fat tummies.

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Buy the candy for Halloween. The holiday is at the end of October, not the month before and after as well...
Buy candy you don't like. I knew a woman who gave out hard butterscotch candy (poor trick-or-treaters.) Now I know what she was up to.
Consider the candyless route. While Halloween does not have to be the time to push proper health and nutrition, providing a diversion to excess is not such a bad idea. Snack-sized bags of popcorn, pretzels, cheese crackers, gummy things, animal cookies or raisins are good alternatives. Little toys, pencils, stickers or baseball cards are also a hit. The best treat my boys ever got was a shark's tooth.
Donate the leftovers. I put my bowl out on the porch toward the end of the evening and somehow it evaporates. If you do end up with auxiliary candy, carry it to work, the nursing home or a homeless shelter.
Prepare the trick-or-treaters real food. This isn't easy on the big night with so much excitement in the air. Organize a pre trick-or-treat party with friends or just your own family. Serve hot dogs or hamburgers before they head out so they aren't hungry and tempted to devour all the candy. Shape or arrange the meal for the holiday. For example, use purple and green ketchup to draw faces on the hamburgers. Arrange string beans around for creepy hair and carrot sticks for the body. Assorted sandwiches cut into shapes with Halloween cookie cutters and raisin eyes are also fun. Serve apple slices with caramel for dipping or sprinkled with unprepared strawberry gelatin powder. Fill scooped-out orange Jack-o-lanterns with chocolate ice cream. Make it fun.
Avoid Candy Dispenser Syndrome. This is the very serious malady that befalls the person doling out candy -- "One for you and two for me." Eat a good meal, sip on some low-calorie hot chocolate or spiced tea, and watch a scary movie between doorbell rings.
Ration or bargain the loot. Okay, so the little goblins come back to base with the lion's share. This can ruin a week's worth of meals if they load up everyday after school with candy. A couple of approaches: First, you can ration the candy and allow a few pieces on a daily basis. They may even forget they had so much. Or perhaps you can buy back the candy with money or some desired prize. Try not to snatch it all away. After all, they feel that they have earned it. Oh, and try not to steal too much. "That Snickers bar looks tampered with, I'll dispose of it..."
Let it be done with. After Halloween, the stores will continue to push their overstocked candy. You will feel it is the fall-Thanksgiving thing to do, having bowls of orange-and-brown Kisses sitting around. Overcome this compulsion, and buy apples and pears instead -- it's truly the fall thing to do. Speaking of apples, here is a wonderful mix of lean pork and apples that is very easy and tasty.

Grilled Pork Tenderloin with Apples

2 pork tenderloins
1 tsp. Dijon mustard
3 Tbsp. sherry vinegar
1 Tbsp. olive oil
1/4 tsp. Salt
1/4 tsp. freshly ground black pepper
1 clove garlic, minced

1 Tbsp. butter
2 Granny Smith apples
1/4 cup apple cider vinegar
1/4 cup honey

Mix mustard, vinegar, oil, salt, pepper, and garlic together in a shallow bowl or large plastic Ziploc bag. This can be done in advance and stored in the refrigerator for two to three days. Add the trimmed tenderloins and marinate for at least 2 hours or overnight in the refrigerator.

Preheat grill and cook pork until done. Don't overcook. Transfer to a platter and slice in 1-inch slices.

Meanwhile, melt the butter in a medium skillet over medium heat and add the apples. Using a slotted spoon, transfer the apples to the platter with the pork. Add the honey and vinegar to the skillet and bring to a boil. Cook until the mixture becomes syrupy, about 3 to 4 minutes. Pour the syrup over the pork and apples and serve. Serves four.

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Brown bag tips

2007-10-11T04:31:00.000-07:00

Brown Baggin' It: Better Lunches

By Jaclyn Johnson
eDiets Contributor

When I think of a brown-bag lunch, potato chips, PB & Js and whole milk come to mind. But no longer do packed lunches have to be child-like. Now, it’s easy to pack a simple, healthy and, most importantly, delicious lunch. No longer do you have to resort to fast food or expensive restaurant lunches. Our eDiets experts will give you some tips on how to make lunches lovable again.

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When it comes to packing your own lunch, it is necessary to plan! Write out a list of what you would like for lunch that week before you go to the grocery store. This will decrease the chance you will impulsively grab food you don’t need. Also buy pre-chopped fruits and veggies and sliced deli meats, this will make it easier for you to pack your lunch and not make a mess. If you have 10 minutes of free time, you can pack a healthy lunch!

What do you need to include?
According to eDiets nutrition expert Pamela Ofstein, a well-rounded lunch should include “protein, fruits and vegetables (good fiber sources), some carbohydrates (whole grain sources), even a little healthy fat is good (nuts, avocado, etc).” Pamela’s idea of a healthy lunch is “some tuna salad or a piece of chicken (cold is just as yummy), a few crackers, small salad with vinaigrette dressing, and a piece of fruit for dessert.”

What to avoid
Try to avoid excessively fattening foods and too many snacks. For instance, when making a turkey sandwich, what would you typically put on it? Lettuce? Yes. Tomato? Yes. Mayo? No. Oil and vinegar? No.

Try to avoid those extra fatty calories by substituting mayo with a small layer of hummus or low-fat mayo.

Secondly, don’t overdo the carbohydrates. If you are a carb-craver, avoid that fettuccine Alfred and try some whole-wheat pasta salad. Use less pasta and more mixed chopped vegetables such as carrots, olives and tomatoes. Instead of mayonnaise, toss the pasta salad in some fat-free Italian dressing, throw it in some Tupperware, refrigerate and voila!

Try to avoid the infamous sandwich companion -- chips! But if you crave the crunch Pam suggests “Low fat chips are a good alternative if you want something crunchy -- baked is the key. Some other good suggestions are baked tortilla chips, pretzels, whole-grain/low-fat crackers and rice cakes. The important thing is portion control -- that is the key.”

Lastly, try to resist temptation for dessert. After a nice healthy lunch it’s hard to fight off that craving for something sweet. Try to add some fruit, such as grapes or strawberries, to curve the sweet craving. If you can’t control the craving, don’t make yourself suffer! Every now and then it’s OK to indulge your craving as long as you don’t overdo (i.e. have a cookie not 12 cookies).

Snack Attack
We all get it! Around 4 o’clock, lunch seems like it was ages ago and dinner seems even further away. Don’t worry, have a healthy snack to hold you over. Some great snack foods are nuts (almonds and walnuts), sliced apples, Nabisco 100-Calorie snack packs, rice cakes, nonfat cottage cheese or low-fat graham crackers. Snacking isn’t a bad habit if you do it correctly!

For those of you on the go, keep a variety of pre-sliced fruits such as cantaloupe, strawberries and mango. Add them to your lunch for a quick and nutritious snack.

And Remember
Boredom can break any healthful lunch plan. Pam says, “Variety is the best. Try different foods. Add vegetables into your tuna salad; a balanced lunch can include all types of foods. You don’t have to make a typical lunch like a sandwich. Plus, leftovers make great bagged lunches.”

To beat boredom, think outside the box! When making a salad for lunch, don’t just stick to same old lettuce, tomatoes and carrots. Why not add some walnuts, raisins, chick peas, even sliced apples to the mix.

Find yourself sick of sandwiches and salads? Try soup! There is a great variety of low-fat, low-sodium and organic soups available. Just stick it in the microwave, and you will soon have a healthy and hearty meal. Another healthy alternative to a sandwich is a baked sweet potato!

Pam reminds us that “the goal is to keep the portions within a healthy range -- 3-oz. piece of protein (meat, chicken, and tuna). And if you are on a calorie restricted plan, if you eat more at one meal than another it is fine as long as you keep within your calorie allotment for the day.”

eDiets has great ways for you to eat healthy, lose weight and take control of your health. We're just a click away whenever you need us for inspiration and support. To get started, visit eDiets and fill out a free diet profile.

Jaclyn Johnson is an eDiets editorial intern and a journalism/mass communications major at New York University.

Model'sTips: How to Stop Looking Fat

2007-10-10T06:12:00.000-07:00

By Carolina Diaz-Bordon
eDiets Staff Writer
eDiets Staff Writer

Chances are, if you’re a woman and you wear clothes, you’ve experienced, more than one torturous morning staring in the mirror in agony because you simply feel too fat to feel sexy. You realize that you should go to the gym and that you probably shouldn’t have eaten that piece of birthday cake last week, but there’s nothing you can do it about in the 20 minutes you have left to get ready before work.

According to Danica Lo, author of How Not to Look Fat (HarperCollins), there are countless of simple tricks that will work wonders to magnify your “skinnifying potentials.”

“All these magazines try to give people advice about how to look thinner but many of the writers writing this advice wear size-2, size-4 in clothes, I know, because I am friends with some of them but they don’t really understand what it means to live as a full-figured woman,” says Lo.

Now, proud and happy to show off her beautiful size-12 figure, Danica is not ashamed to admit that once upon a time she felt insecure about her perfectly average-sized body. It wasn’t until after her first modeling job, where she barred both her insecurities and her birthday suit, that she decided to put her self-consciousness to rest and put her savvy sense of fashion into good use.

In her insightful guide to creating a slimmer illusion, Danica, addresses the harsh realities of how sporting an unflattering hair cut, the wrong makeup or even wearing the wrong style of shoe can pack on the pounds, she then arms her readers with detail solutions on how, every woman, regardless of body type, can look thinner and maximize their gorgeousness without stepping foot in a gym.

“Some of the most common mistakes are so simple. By simply changing the style of underwear you wear, you can shed pounds and add pizzazz to your appearance," says Lo. “So many gorgeous girls and women I know unnecessarily feel bad about themselves. But after just a few tips from this book and a couple of waves of the hair and makeup brush, they can hardly believe their eyes.”

How Not to Look Fat uncovers top tricks of the trade for looking thinner in all situations. Here’s a glimpse of a few fashion tips we got out of her.

CLEAN OUT YOUR CLOSET:

Jersey is Not Your Friend:
“As far as fabric goes, Jersey is one of the biggest mistakes. It doesn’t work on a lot of bodies because if you have any kind of rolls of fat and you’re wearing tight-fitting jersey fabric, it shows right away.

Cut Loose the Crew Necks:
“Another really common mistake is crew necks. They just don’t do anything for any type of figure. Even if you are fit and have tons of muscle tone, it doesn’t really enhance your attributes. For somebody who is insecure about their arms, back or chest, crew necks will do absolutely nothing to make you feel better.”

Cheerio Capri Pants:
“Capri pants are the worst things in the entire world. They make everybody’s legs look shorter. Even if you look at supermodels, in runways and you look at the way these models look in Capri pants, their legs look shorter. Can you imagine an average height woman?”

CLOSET KEEPERS:

Long Live V-Necks:
“I, personally, believe that everyone should have a v-neck sweater. If you are very busty you should have a high v-neck, if you’re not busty you should have a lower v-neck.”

Jazz it Up with a Jacket:
“Every woman should have a great jacket with a great high collar. Not only because it’s dramatic but because it makes your neck look longer, it helps bring out your jaw line and it instantly dresses you up.”

SEXY SLIMMING SOLUTIONS:

Banish Back Fat:
“You can fix back fat up in many ways. The number one way is by simply standing up straight. Also, if you wear a really big undershirt, your outer shirt will cling more to the under shirt and, in turn, hide your back fat.”

Redeem your Jeans:
“I know many people believe that if you get a bigger pocket your butt will look smaller or if you get a smaller pocket your butt will look bigger. Really, big pockets make people look shorter. When you put on your jeans look in the mirror then check to see if the middle seams line up and if they are parallel. If they are, then, chances are, you got a pretty good pair of jeans in your hands.”

Say a Lot with Sleeves:
“Never pick anything that ends at the fattest part of anything on your body. If you have a thick waist, don’t pick a top that ends dead at your waist.”

Stick to a Style:
“One of the things that I started realizing when I started working in fashion is that hardcore fashion people, such as top designers, never look different. It’s better to look the same and be hot and feel good about yourself then having to think about different ways to put yourself together every morning under a whole new look. Fashion people don’t dress like that anyway.”

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Best Nutrition for Your Buck

2007-10-03T03:30:00.001-07:00

Dr. Katz's 5 Healthy Eating Tips

By Glenn Mueller
eDiets Senior Writer

Nationally renowned health expert Dr. David Katz has some encouraging news about nutritious eating: "We should be able to get to health by pursuing pleasure and pleasure by pursuing health."

An associate professor of public health practice at the Yale University School of Medicine, Dr. Katz is also a medical contributor for ABC News. When he isn't busy appearing on programs like Good Morning America, 20/20 and other ABC programming, Dr. Katz writes regular nutrition columns for The New York Times and O, The Oprah Magazine. He is also the author of nine best-selling books to date, including The Way to Eat. (This innovative book, which was created in cooperation with the American Dietetic Association, provides all the tips and strategies you need to take control of your weight for life. To find out more about his online diet plan, click here.)

Recently, this popular expert sat down with eDiets to dish out generous portions of advice about healthy eating. According to Dr. Katz, the connection between health and pleasure begins with fresh foods.

"The cultures around the world that have some of the best cuisine and some of the best health place a strong emphasis on fresh and locally-grown food, and I think we should learn something from them," he says.

Getting The Best Nutrition for Your Buck
One of Dr. Katz's general guidelines about nutrition is to eat foods that are closer to nature, including plenty of fresh fruits, vegetables and whole grains. He emphasizes that incorporating such foods into your diet can lower your risk for heart disease, cancer and premature death. In order to increase your intake of fresh foods, Dr. Katz suggests buying produce at family-owned farms whenever possible.

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"Here, where I live in Connecticut, we have a lot of small farms," he says. "So throughout the growing season, we have opportunities for locally-grown corn, tomatoes and lettuce."

Though he generally recommends buying organic foods, Dr. Katz says eating a nutritious diet is the most important thing to remember.

"If you can afford to buy organic foods, it is a lovely thing to do," he says. "But if you can't, what I tell my patients is, ‘Don't make perfect the enemy of good.' Get the best nutrition your buck can afford."

Be a Nutrition Detective
Personally, Dr. Katz believes navigating the product ingredient lists and nutrition facts panels is too much work for the average consumer. In fact, he's been working on developing a set of symbols that will reflect the overall nutritional value of foods.

"My hope is that this will come soon to a supermarket near you, and you won't have to do the heavy lifting yourself," Dr. Katz says.

In the meantime, he has implemented an educational program in elementary schools around the country called "Nutrition Detectives." This innovative approach narrows everything you need to know in order to find healthy products down to five basic clues.

"Since the average 8-year-old can remember these, I think just about anybody can put them to good use," Dr. Katz says.

Now, in this eDiets exclusive, Dr. Katz shares his 5 tips for deciphering food labels.

1. Never Trust the Front of the Package. No matter how enticing the claims on the front of that bag, box, bottle or can may seem, you need to spin that package around in order to get to the truth. "Always look at the ingredient list and the nutrition facts," Dr. Katz advises. "That's the only place on a food package where you are guaranteed to get the truth… and nothing but the truth."

2. Pay Attention to the First Ingredient. Remember the ingredients are listed in order of abundance. Therefore, Dr. Katz advises consumers to pay careful attention to the first item on an ingredient list. "In a breakfast cereal, if the first ingredient is sugar, you have to ask yourself whether this is really a cereal product. I think if the first ingredient is sugar, it is a sugar product. That means it is more like a dessert."

3. Beware of Common Public Enemies. There are certain ingredients people should be certain to avoid at all cost. Dr. Katz says public enemies number one and two are partially hydrogenated oil and high fructose corn syrup. Other ingredients to look out for are artificial ingredients of any kind, especially those with long, chemical names. "You have to find them in a crowded ingredient list, and that's kind of like looking for Waldo in the ‘Where's Waldo' game," he says. "It is looking for a familiar face in a big crowd. But, in this case, when you find partially hydrogenated oil in a crowded ingredient list, step away from the box and nobody will get hurt."

4. Look for a Short Ingredient List. According to Dr. Katz, this fourth clue is the most important one. "If someone were to ask me for just one tip about reading labels, I would tell them to look for a short ingredient list," Dr. Katz says. "In almost any food category, the shorter the ingredient list, the more wholesome the product." After all, he says, the foods that have the shortest ingredient lists of all are perfectly natural foods. For instance, the ingredient list in a banana is "banana"… and that's it!

5. Look for Whole Grains and Fiber. The fifth and final clue pertains only to grain products, such as breads, cereals, granola bars, chips and crackers. This one is really two clues in one. First of all, Dr. Katz suggests looking for the word "whole" in the ingredient list. "If something says wheat bread, that doesn't mean it is whole-wheat bread," he says. The next indicator of whether or not a product is a good source of whole grains is the amount of fiber it contains. "Fiber is your friend," Dr. Katz advises. "Look for 2 grams or more for every 100 calories to know that you are getting a decent whole grain."

Those are Dr. Katz's tips for kids and adults alike to help make better choices when stocking the pantry, refrigerator or freezer. Once you start making better choices, he says the additive effect on the quality of your overall diet can be absolutely huge. And yet, you won't have to make any major sacrifices.

"You are not giving up chips; you're just finding better ones," Dr. Katz says. "You're not giving up cookies; you're just picking better ones. So it is an important principle that ties back in with the philosophy I started with. Basically, you want to get to health by pursuing pleasure, and get pleasure in the pursuit of health."

Would you like to listen to more of our conversation with Dr. David Katz? Click here to hear the eDiets podcast! (Note: This will open in your computer's default media player.)

To find out more information about Dr. David Katz, click here.

6 tips for reshaping your body

2007-09-24T01:54:00.000-07:00

6 Tips for a Sizzlin' Hot Body!

By Liz Caravia
eDiets Contributor

Anything is possible when it comes to reshaping your body and your life. Take it from me. I was overweight and fat for most of my childhood and well into my adult years.

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Like many of you reading this, I spent my time doing crazy diets that only made me gain more weight after I stopped the famine. I struggled to drop 20, 30 and eventually the 42 pounds that I lost when I finally decided enough was enough.

I am a highly qualified fitness trainer sought out by many, both the famous and the average Joes, who want to get in shape and shed some body fat. Yes, my credentials are impressive and extensive, but it wasn't the fancy certificates or degrees that made my clients seek me out to get them into shape. They came to me and still do, because I had my own struggle with being frumpy, flabby and overweight.

Fortunately, I was able to turn all of that around, and in a very dramatic way. I was teased for most of my life about my weight, so I finally got fed up with being fat and unhappy with my body. That is when it all changed. Let me tell you how I got started.

First and foremost, I want you to throw out the notion that you have to go for the burn during your Pilates sessions and workouts in order to become fit, lean and healthy. Fitness is not about performing arduous and hardcore workouts that bust your gut every single time. Creating a balance within your workouts and keeping them consistent is the key in any successful fitness program. And, please keep it simple… especially in the beginning.

If you experience pain after your workouts that makes it almost unbearable to perform everyday regular activities, you are probably hurting yourself, setting yourself up for injury and just plain old overdoing it. Pain is not a sign that you've had a good workout; it's a sign that you've overworked your muscles to the extent that they are unable to function properly. Don't get me wrong, a little soreness can be a good thing. However, pain is not!

Let me repeat this one more time: Your workouts should leave you feeling good, energized, and revitalized from the inside out.

Exercise should not be painful. You don't have to sweat buckets, overheat, or exercise until you're red in the face in order to purge toxins from your body, lose body fat, shed pounds or raise your metabolism. Huffing and puffing is not the only way to improve respiration, lower stress and improve your circulation. Controlled deep breathing works just as well, if not better, for detoxifying your mind and body, and it is quite refreshing.

Finally, an effective and efficient Pilates session should leave you feeling charged instead of exhausted and depleted. After 16 years of teaching in gyms, fitness centers and hospitals, I can state without a doubt that flexibility is one of the most overlooked physical components of fitness. That is frightening when you consider all of the sports injuries we encounter at the gym and at home.

Even more frightening is the fact that most of these injuries could have been avoided with flexibility training. I am convinced that when you give Pilates a try with a qualified trainer, you will find this method of exercise is everything it has been hyped up to be. The actual list of benefits is truly endless.

The wellness that we begin to experience and achieve as a result of the many health benefits of Pilates are nothing short of miraculous. These health and fitness benefits unfold daily as you incorporate Pilates workouts into your daily life. Pilates is much more than acquiring an athletic streamlined physique, great posture and a sexy hot body. It is also about reshaping your mind, your body and your quality of life, from the inside out.

I challenge you to give Pilates a try. Don't just try it once. Do it and commit to it for at least 12 sessions. If after 12 sessions you still don't agree with me, than you can go back to huffing and puffing. However, if you seek a qualified fitness professional such as yours truly Pilates by Liz you will not be disappointed.

I have trained famous athletes who are getting ready for a competition, actors who need to reshape their bodies for a movie and singers who ate too much while vacationing. All of them have experienced the results of a lifetime.

I know that with perseverance, a razor-sharp focus, patience and a sense of humor, you will have that sexy and hot body you've been dreaming about. That sexy hot bod is screaming to get out! I know that somewhere within those extra inches and layers of unwanted fat, is that athletic streamlined physique you are dreaming of.

If I can lose 42 pounds at the age of 30, reinvent myself at the age of 32 with a career in modeling, journalism, TV reporting on health and fitness and empowering men and women alike to just go for it, than I know you can do this too! Aren't you ready to change your life? I know you can do anything you put your mind to.

Let's get you started with my 6 tips to a sexy hot bod. Please write to keep me informed on your progress, and let me know if you have any questions and concerns. Also, feel free to visit my website .

Here are my 6 tips to a sizzling hot bod:

Hot Bod Tip #1
Don't wait for inspiration. Begin and inspiration will come. Do whatever it takes for you to move that body. I personally like to surround myself with healthy images or quotes in both my home and office that will remind me not to give up. If you are waiting for some sort of inner fire to fuel you to exercise, you can forget it. We humans are not wired that way!

Get moving and the fuel for motivation will follow. No more excuses. I promise it will get better, but you have got to push past the inner voice that wants you to settle for less! Don’t be afraid to talk back to that internal critic. Just don't do it in public!

Hot Bod Tip #2
Find a qualified fitness professional skilled in the method of Pilates and make your appointment right now.

Hot Bod Tip #3
In addition to your Pilates workouts, incorporate 30-45 minutes of any aerobic activity into your fitness regimen. Don't have a gym membership? Than start walking or jogging. The key is to move and to feel challenged when you are performing your aerobic activity. You must do this at least 3-5 times a week for a significant weight and body fat loss. Anything less than 30 minutes is still good for you, but the benefits are not geared for weight or body fat loss.

Hot Bod Tip #4
Post a picture of a hot body! Make it someone or something that gets you motivated to look and feel your best. I find that putting up a picture of a healthy, sexy and attractive fitness model is inspiring enough to bypass the chocolate cake, or prevent skipping a workout.

Use images that exemplify all the qualities you admire and find attractive in a person: physically, mentally and spiritually. This will help you stay on track and maintain a razor-sharp focus. Post these pictures or images in your office, on your screensaver, at home, on your refrigerator or even on your visor in the car. Do whatever it takes to stay committed to your fitness regimen.

Hot Bod Tip #5
Before a night out on the town, eat a healthy meal prior to leaving your home. This will help you stay away from the buffet table and keep you less tempted to cheat, thus sabotaging all of your hard work.

Oh! And don't be alarmed with this next tip. It happens to the best of us. It is a well-known fact that often when one begins or embarks on a new lifestyle that involves a healthy eating regimen of diet modification and exercise, a person encounters people I like to refer to as the saboteurs. Yep! You know exactly who I am referring to! These saboteurs range from your significant other, your kids (my son loves to tempt me) to your co-workers and well meaning friends who only want you to be happy and round, versus getting your workout in right after or before work.

All I can say is that you must state your intentions and be clear about what you wish to achieve in your journey to health and wellness in order to acquire that sizzling hot body you so desire. Why not kindly invite the saboteurs to be your support system and help you reach your fitness goals instead of hindering them? If they have issues or show any resistance to your simple request, than you may want to consider if they have your best interest at heart.

Again, eat before going out, pack your lunches for work if possible, don't skip breakfast and make better choices at your favorite eating establishments.

Hot Bod Tip #6
Keep your wellness program and workouts simple and fun. Let's be honest, most of us cannot afford a personal chef and/or a fitness coach 24 hours a day, 7 days a week. But, if you can afford it then go baby, go! The rest of us should simply immerse ourselves in any and all material relating to eating healthy, exercising do's and don’ts and support groups (eDiets has a variety of different programs for eating right).

Do what it takes and never give up. With today's technology and the wealth of information that is at your fingertips, there is no reason why you cannot reinvent, reshape and sculpt that body into a sizzling hot bod. Get informed and take action!

One last thing before I let you go. They say knowledge is power. I disagree with that statement. My belief is that knowledge is only power when you put that knowledge into action! Stop wishing, wanting or dreaming and just do it! What are you waiting for?

Liz Caravia has 15 years experience in the Spa, Fitness and Wellness Industry. The former Mrs. Miami is a fitness expert/anchor for two South Florida-based news channels and an AFAA Fitness Group Instructor and Personal trainer/educator. For more information, go to www.pilatesbyliz.com.

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you’ve been looking for. You will need to make the commitment, but isn’t it time to finally take care of you? Click here to get started

Lean-Body Secrets

2007-08-31T03:59:00.000-07:00

Truth About Abs

In today's Lean-Body Secrets Ezine, I wanted to talk about a tasty super-food that's probably already in your cabinets, and you may not even realize it's powerful health-food status.

You would probably use more of this stuff if you knew that's it's not only a powerful antioxidant, but also helps improve your body's ability to control your blood sugar, and reduces heart disease risk!

So what is this common substance that may already be in your cabinets?

It's good old tasty cinnamon!

I've read numerous studies over the years about cinnamon and it's powerful antioxidant content. To add to the benefits, I just recently read a study that involved giving diabetic patients 1 gram (about 1/4 - 1/3 tsp) of cinnamon a day for 6 weeks.

In that time, the subjects significantly reduced their triglycerides and LDL bad cholesterol. Not only that, but they also reduced their average blood sugar levels displaying cinnamon's power in helping to improve your body's glycemic control.

And you know what that means... more steady blood sugar levels means it will be easier to lose body fat.

So don't be shy in using the cinnamon shaker in your daily meals/snacks. Keep in mind that this does NOT mean that cinnamon buns are healthy... they'll only lead you down the road to blubber-town.

Instead, here are some healthy options for including cinnamon in your diet...

1. Add cinnamon to cottage cheese with apple slices and stevia for sweetness

2. Add cinnamon to oatmeal with raisins or apple slices

3. Add cinnamon to your coffee or tea

4. Add cinnamon to protein smoothies. Try adding cinnamon to a vanilla protein smoothie...it's delicious.

5. Sprinkle cinnamon on your cold cereal or any hot cereals

6. Sprinkle on whole grain or sprouted grain toast with almond butter and raisins or fruit slices.

7. Add cinnamon and walnuts to vanilla yogurt for a unique flavor.

Alright, hope you enjoyed this quick little tip today on another super-food you can add to your arsenal. I plan to keep giving you ideas for more super-foods in the near future.

Feel free to forward this email to any friends, family, or coworkers that might enjoy these ideas.

Til next time,

Don't be lazy... be lean.

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

Top 9 Tips to Combat Cravings

2007-08-30T01:53:00.000-07:00

Does it seem like the smallest thing sends you spinning toward the fridge or pantry for comfort food? If so, circumvent the cycle with these

9 great tips:

By Dr. Nancy Tice
eDiets Contributor

Most people find themselves reaching for food at times when they clearly aren't hungry. Oftentimes we are not even aware of our emotions or stressors, or that we are eating in response to moods and emotions until we get in tune with our feelings.

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Stress, blues, fears and guilt are a normal part of life. Chances are we can't fully rid ourselves of these unpleasant feelings, but we can learn to deal with them more effectively. Our objective reasoning can tell us that eating unhealthy foods isn't solving our stress or emotional problems. But, that line of thinking doesn't come in very handy when our brain is screaming, “Eat! Eat! I want to be calm!”

The study of food, appetite and neurotransmitters is still in its infancy as far as research goes. But many strong connections between what we eat and the effects of different foods on our mood have emerged. Serotonin, endorphins, and dopamine are three neurotransmitters in the brain that have a strong connection to the foods you eat, your cravings and your mood.

It's probably no coincidence that when you're stressed or sad you might turn to sweets, baked goods, desserts, and other sugary carbohydrates to help you out. Carbohydrate-rich foods increase brain concentrations of an amino acid called tryptophan, which is the building block for serotonin. In other words, eating carbohydrates can often lead to feelings of calmness, peace and satisfaction by enhancing the production of serotonin in the brain. Instant stress relief!

But eating sugary carbohydrates instead of complex carbohydrates can actually have a rebound effect. You might feel good immediately after eating them because they lead to an instant high and an energy boost. But, shortly after that your insulin levels and energy levels drop, which can actually cause a rebound depression (a "sugar low"). This can, in turn, stimulate more sugary carbohydrate cravings to get back to the initial sugar high.

It is a vicious cycle. And of course, eating does not really combat stress in a long-term or effective way. Chances are, if you overeat, you often feel more guilty than relaxed after the fact!

Things occur every day that can cause significant changes and shifts in the brain chemicals previously mentioned. Many of these moods, emotions and biological occurrences affect our cravings for foods. Remember, the brain seeks balance. It does not want to feel stressed, blue or guilty. It immediately looks for pleasure and balance from the things that you have trained it to seek when negative emotions and stressors surface.

Oftentimes we are not even aware of our what our emotions or stressors are telling us until we make a concentrated effort to listen to our feelings instead of stuffing them.

Just as you trained your brain that eating certain foods can lead to greater feelings of calm and relaxation (albeit temporarily), you can train it to seek other sources of pleasure that also increase these mood-enhancing neurotransmitters. Unlike overeating, these alternative sources of pleasure will lead to a healthier lifestyle as well.

Generally speaking, anything that brings you personal pleasure, inspiration, or a sense of well-being without harming your health is the thing you should act on when food cravings and the drive to overeat set in. Examples of such activities include:

1. Exercise.
Yet another reason to do a workout: activity increases endorphin levels and relieves stress. You'll feel inspired and good about yourself, and you'll naturally decrease your food cravings.

2. Get a massage.
It may help relieve anxiety, depression and sleep problems.

3. Read biographies of people who inspire you.
Learn from their positive influence and behavior.

4. Use guided imagery.
Close your eyes and let yourself be whisked away to your favorite place for 10 to 15 minutes. It might be the mountains or the beach. Imagine everything you're seeing, hearing, smelling and feeling.

5. Listen to relaxing music.
Studies have shown this can decrease the production of a substance called cortisol. Cortisol can lead to carbohydrate cravings. Music can also increase relaxation, relieve stress, and provide more clarity and vigor.

6. Take a bath with aromatherapy.
Oils of citronella, eucalyptus, sage, lavender and chamomile added to a bath can relax you.

7. Laugh.
See a comedy show or engage in activities that bring humor to your life. Seek ways to have more positive emotions in your life. Finding the positive always overrides the negative.

8. Get a pet and love it.
Studies show that pets add a sense of unconditional love to our lives and can reduce blood pressure and stress.

9. Find a passion.
Maybe it's photography, art, ceramics or football. Find something that inspires you and commit to get out there and do it.

Dr. Nancy Tice is a psychiatrist with extensive experience furnishing medical information and writing articles for online services. She did her medical training at The Albert Einstein College of Medicine in New York. She moderates her own support group called "Rx for Success," writes articles for the eDiets newsletters, holds online meetings and answers questions in our Expert Interaction section.

20 Ways to Save Money

2007-08-28T03:17:00.000-07:00

The Miser's Diet
By Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

Some people complain that "dieting" is expensive. It can be costly if, for instance, you're going low-carb and think that you need to dine on beef and lobster. Since most of us have to watch our expenses, shopping with a budget in mind is smart. Here are 20 easy tips to pinch pennies while you're losing weight.

Dine In: Fast food is cheap, but you get what you pay for -- lots of fat and sodium, and little fresh nutrition. Invest your time in simple, home-prepared foods, and reap the rewards.

Recipe Plan: eDiets Recipe Plan is economical, but easy. You get to eat whole, fresh foods, which are cheaper, and more nutritious.

Convenience: If you are starved for time, the Combination Plan saves you time and money. Substitute any convenience items on sale for those listed in your plan. For example, if your plan says Lean Cuisine chicken, but Amy's is on sale, as long as the calories per serving are approximately equal, go for the sale item.

Bring your lunch: Allison Rains, eDiets manager of nutrition support, says that she does this every day. If you spend about $5/day, within a year you can save more than $1,250.

Buy larger sizes of some recipe items -- ones you'll use and that have a decent shelf-life. For example, don't buy a warehouse-sized bag of onions (too perishable), unless you really like onions -- or unless you're going to cook them in advance. Do buy large-sized packages of lean meat, fish or poultry: Wrap single-sized portions well and they'll last in your freezer for between one and three months.

Unit pricing: Determine what size is the most economical by reading the little tag posted below the shelved food item and compare the unit price. Sometimes the largest size isn't the cheapest.

Convenience meals: Do it your way. Double or triple your recipes and freeze the extra portions.

Snack Packs: Pam Ofstein, eDiets director of nutrition services, says she saves money by pre-packaging snack items into individual small baggies. Raisins and cubed cheese are two of her kid's favorites.

Substitute: Substitute within food groups and shop economically. For example, if apples are on sale and your meal plan calls for oranges -- substitute!

The Cut and the Cook: Instead of expensive loin cuts of beef and pork, opt for a bit tougher but leaner flank steak, and prepare in a slow-cooker with some carrots, celery, onions, and a can of low-sodium, low fat broth. Save time and money, but enjoy a rich-tasting stew.

Eggs: Christine Miller, eDiets diabetes expert, reminds us that eggs are an inexpensive but nutritionally complete source of protein. Hard-boiled eggs are perfectly portable snacks.

Stock up: My grocer's circulars are my ‘bible' for meal planning. Stock up on lean protein, frozen vegetables and any cereal that's on sale, as long as it's low sugar and low fat (less than 5% of the Daily Value).

Beverages: Nicole Bengtson, registered dietitian for eDiets, uses a Brita pitcher to filter drinking water, instead of buying bottled water.

Clip coupons: For items that you use, not just because they're on sale: Look for daily favorites, like cereal, dairy, eggs, canned beans, pasta and rice.

Seasonal local fruits and vegetables are the least expensive…with the best nutrition. Avoid items shipped in from out of the country…they'll be more costly (unless the store runs a sale).

Frozen fruit: When fruit is on sale (like strawberries right now) I rinse, trim and pat dry (get all the water droplets off) a couple of quarts of tasty berries (do this with any variety) and freeze in heavy plastic freezer bags.

Condiments: Cook with less expensive canola oil and save the extra virgin olive oil to drizzle on your salad. Instead of more costly balsamic vinegar, make a super vinaigrette with wine vinegar: Whisk with dried herbs, a little canola oil and fresh lime or orange juice.

Brand disloyalty: Instead of reaching for the more expensive brand-name, buy your grocer's brand: it's less expensive and generally equal quality to the brand names.

Soda: Discontinue all sweetened drinks, including soda, teas and fruit drinks -- save lots of money, and also saves your teeth and waistline, too.

Prepare: Nutritionist Julia Cruz loves to cook, but like most, she's time-challenged. She says she buys sale-priced chicken, beef and pork in bulk and before freezing into single-serve sizes, trims all fat so that when she's ready to cook, it's a breeze. As she says,"time is money".

eDiets has great ways for you to eat healthy, lose weight and take control of your life. With our 24/7 online support, we're there whenever you need us for inspiration and support. To get started, visit eDiets and fill out a free diet profile