Frequently Asked Questions

Healthy Holiday Chestnut Stuffing

Diet & Body — Mon, 11 Dec 2006 15:38:00 +0000

My Favorite Stuffing
By Susan Burke MS, RD, LD/N, CDE
eDiets Chief Nutritionist

Fresh, bottled, canned or frozen, chestnuts, unlike other tree nuts, are low in fat, but high in starch and fiber. They add unique flavor and texture to recipes, without a lot of calories. By substituting 1-percent milk for the cream, egg substitute for the whole egg, apple juice for the broth and a splash of olive oil to replace the butter, your stuffing is lower in fat and total calories, yet retains its distinctive flavor, thanks to the chestnuts and seasonings. The revamped recipe has a more palatable 206 calories and 3 grams of fat per serving. Makes approximately eight one-cup servings.

Holiday Chestnut Stuffing

Ingredients:
3 cups of canned, bottled or frozen (peeled) chestnuts
3 stalks of celery
2 small or 1 medium yellow onion
1 clove of garlic
1 medium carrot
1 tsp. sage
1/2 tsp. thyme
1 tsp. dried or 3 Tbsp. fresh chopped parsley
1/4 tsp. pepper
1 Tbsp. olive oil
6 cups of whole-wheat bread cubes
1/2 cup graham cracker crumbs
1 cup of raisins
1/4 cup 1-percent milk
1/4 cup apple juice
1/4 cup of egg substitute

Lightly coat a 9"x13" nonstick baking pan with cooking spray and set aside. If using bottled or canned chestnuts, drain and coarsely chop along with celery, onion and carrot. Mince garlic. Heat oil in a nonstick skillet over medium heat. Saute garlic, onions, celery and parsley until soft (about 5 minutes).

Let cool a few minutes, then add to large bowl and combine with remaining ingredients and mix well. Add to baking pan, cover with foil and bake at 350 degrees for 40 minutes. Uncover and bake for another five to 10 minutes.

How can I ge enough of vitamin D with food or supplements?

Diet & Body — Fri, 08 Dec 2006 15:06:00 +0000

You are completely right to be concerned about Vitamin D. Its deficiency may, in the long run, contribute to metabolic syndrome (see a link below to learn more about it) and even some types of cancer cancer.

Let me tell you what I know about vitamin D and give you some resources to check out.

Recommended daily amount of Vitamin D is 2,000 IUs. Sunlight is among the most "bio-available" means to rise its levels. Dr Sears (the Zone diet founder) recommends these foods for their vitamin D content:

Salmon, cooked, 3 1/2 ounces: 360 IUs
Mackerel, cooked, 3 1/2 ounces: 345 IUs
Tuna, canned in oil, 3 ounces: 200 IUs
Sardines, canned in oil, drained, 1 3/4 ounces: 250 IUs
Milk, nonfat, reduced-fat, 1 cup: 98 IUs
Egg, 1 whole (vitamin D is found in the yolk): 20 IUs
Liver, beef, cooked, 3 1/2 ounces: 15 IUs
Cheese, Swiss, 1 ounce: 12 IUs

Tanya Zilberter, PhD

Resources:

Nothing Fishy About Fish Oil

Do I Need Supplements?

Metabolism & Metabolic Syndrome

What Are the Healty & Simple Snacks?

Diet & Body — Tue, 14 Nov 2006 12:21:00 +0000

Snacks to Go
By Jillian Michaels

Looking for a healthy snack you can take with you on the go? Look no further -- I've got a savory treat for you: Cumin-Roasted Almonds! You can eat them as your scheduled snack, keep them at your desk or in your car to stave off grazing emergencies, or include them as your fat serving (depending on what kind of oxidizer you are -- and if you're a slow oxidizer, go easy on these!).

Cumin-Roasted Almonds

58 calories per tablespoon

Ingredients
2 cups whole blanched almonds
2 teaspoons extra-virgin olive oil
2 teaspoons ground cumin
1/2 teaspoon salt, or to taste
1/4 teaspoon freshly ground black pepper

Instructions
1. Preheat oven to 300°F.

2. Place almonds in a baking pan; toss with oil, cumin, salt, and pepper. Bake until lightly toasted, about 25 minutes. Let cool on a wire rack.

Variation: Use curry powder and cayenne pepper in place of cumin and black pepper.

To make ahead: The almonds will keep in an airtight container for up to 3 days.

Cooking Information: Yield: 2 cups Active time: 5 minutes Total time: 30 minutes Ease of preparation: Easy

Nutritional Information:Per tablespoon: 58 calories, 5 g fat (0 g sat, 0 g mono), 0 mg cholesterol, 2 g carbohydrate, 2 g protein, 1 g fiber, 37 mg sodium

JILLIAN'S TIP OF THE DAY

Go Nuts!
Nuts and seeds contain some of the most ideal fats to choose from when it comes to your daily caloric intake of fats and oils. If you're a slow oxidizer, try to stick to raw and unsalted nuts, but if you're a fast or balanced oxidizer, go for walnuts, pumpkin seeds, peanuts, sunflower seeds, almonds, cashews, Brazil nuts, filberts, pecans, chestnuts, pistachios, coconut, and macadamias. -- Jillian Michaels

More about snacks:

Carb Concious Vegetarian

Spinach-Stuffed Mushrooms: Fun to eat, low in carbs and delicious, spinach-stuffed mushrooms make a great snack or appetizer. ...
dietandbody.com/Glycemic-Meatless-Meals.html

Diet and Body » 2006 » February

Contemporary Russian meals consist of breakfast, dinner, midday snack “poldnik” ... Midday snack “poldnik” can be anything these days, often just coffee and ...
dietandbody.com/diet/nfblog/?m=200602

10 Things About Slim Fast
February is National Snack Food Month. Before you rush out and load up on chips and ... You can snack... and still lose weight! The Slim Fast Optima Diet ...
dietandbody.com/snack-slimfast.html

Weight Loss Diets » How You Can Eat 6 Meals a Day & Still Lose Weight

On the Bill Phillips Eating for Life meal plan, your menu provides six meals/snacks per day spread every two to three hours. This will keep your energy ...
dietandbody.com/weightloss/nfblog/?p=40

New Year Diet Resolutions Reality: 10 Great Tips!
It is especially important to eat an afternoon snack if dinner is late. Bottom line: A planned snack can save you at least 300 calories a night. ...
dietandbody.com/New_Year_Resolution.html

Is it true that if you eat celeries you can lose some calories?

Diet & Body — Fri, 20 Oct 2006 13:03:00 +0000

Q: What is the amount of calories you can consume and still lose alot of weight?

A: The amount of calories you consume and still lose weight depends on your gender, body weight, height, body type, age, activity level, and foods the calories come in with: eating more fat and less carbohydrates can allow you to have up to 300 extra Cal. comparing with those who eat less fat and more carbohydrates and still lose weight: click here to read more!

As to the celery's ability to aid in weight loss, there is a common 'negative calorie' myth based on the fact that humans and animals alike, when they eat bulky foods (containing less calories ounce for ounce) because they tend to stop eating when a certain _volume_ and not calorie amount is being consumed. One cup of celery contains 19.2 Cal. -- compare with 123.68 Cal. in a cup of milk or 1909.4 Cal. in a cup of olive oil!

You might want to read more detailed explanation following these links:

Atkins Diet and Calorie Intake

Negative Calorie Diet

Value the Volume!

Tanya Zilberter, PhD

Can Food Fight Breast Cancer?

Diet & Body — Tue, 17 Oct 2006 13:18:00 +0000

Q: Are there certain foods I can eat to lower the risk of breast cancer? -- Robin R., Greenville, SC

South Beach Diet answers the question

Maybe. Like everyone, you should eat a variety of fruits, vegetables, lean proteins, and other whole foods to get the full complement of micronutrients. Some of these natural, disease-fighting chemicals may be especially protective. At the April meeting of the American Association for Cancer Research, researchers presented data showing that women with high intakes of flavonoids -- antioxidants found in plant foods -- were 45 percent less likely to have breast cancer than women with the lowest intakes.

Also, women with high levels of vitamin D reduced their risk by up to 40 percent. Plus, a study published in the Journal of the American Medical Association (JAMA), February 2006, suggested (but didn't conclude) that women who reduced fat intake and increased consumption of fruits, vegetables, and grains had a 9 percent lower risk of breast cancer compared to a control group. All these results dovetail beautifully with theSouth Beach Diet -- a varied, whole-food lifestyle plan that is low in saturated and trans fats.

For vitamin D, which we get from fortified low-fat and fat-free milk as well as sunshine, I recommend getting outdoors (after applying sunscreen) and walking every chance you get. This will also keep you active, which, as part of a healthy lifestyle, may help lower your risk.

How Can I Fight Stress Eating?

Diet & Body — Fri, 13 Oct 2006 12:15:00 +0000

From South Beach Diet

It's common to respond to stress by distracting yourself with your favorite comfort foods. But now that you're following the South Beach Diet lifestyle, you know that turning to common comfort foods (processed chips, white potatoes, sugary sweets, etc.) may causeswings in your blood sugar that could cause cravings and lead to weight gain. Here are some healthier ways to cope:

Stick with the program. If you follow the guidelines set forth by the South Beach Diet, you'll be less likely to have cravings and, as a result, you'll be less likely to turn to food when you face stress. Plus, snacks are encouraged on the plan, so you won't feel deprived.
Keep your hands busy. Find something else to do with your hands besides eat. Keep the daily crossword nearby, knock off some chores, or distract yourself by calling your friends or family. (Don't use the kitchen phone!)
Be ready for stress snack-attacks. It's worth repeating that snacks are encouraged on the South Beach Diet, so keep the right foods on hand. Make sure you've got a supply of crunchy vegetables like celery sticks, green and red pepper strips, cauliflower buds, and broccoli florets -- you can even cut them up and stash them in resealable bags in your veggie drawer. Feel the urge to dip? Try hummus or eggplant dip, or a bit of spreadable, low-fat cheese (6 grams of fat or less per ounce). Also, stock your cupboards and desk drawers with nonperishable South Beach Diet-friendly items like nuts; high-fiber, whole-grain crackers and cereals; dried apricots; and even cans of water-packed tuna.
Work out. Exercise is not only a great way to stay fit and manage your weight, it's also a fantastic stress reliever. If going to the gym isn't your thing, clear your mind with a brisk walk around the neighborhood. You can also check out The South Beach Diet Fitness Club, which offers an interactive exercise plan that you can do from the comfort of your own home

Can I Eat Italian Food on Sonoma Diet?

Diet & Body — Mon, 09 Oct 2006 13:02:00 +0000

A Healthier Taste of Italy

Q&A With Sonoma Diet

You know that white flour pasta is a bad idea, but does that mean your days of eating at Italian restaurants are over? Before you cancel your reservations, remember that Italian cuisine is filled with healthy options you can enjoy. While you should avoid that bowl of fettuccini swimming in buttery Alfredo sauce, you won't miss it if you follow these simple tips for dining Italian:

Choose grilled or broiled skinless chicken breast, lean beef or pork, fish, shrimp, lobster, scallops, mussels, or other shellfish flavored with herbs. Avoid meats that are fried or breaded.
Steer clear of dishes with rich sauces, like Alfredo, vodka, and scampi.
As a side dish, ask for sautéed fresh vegetables tossed with a little olive oil.
Avoid pasta unless you can choose whole wheat, and keep an eye on portion sizes. Restaurant entrées are often twice the size of the recommended Sonoma Diet portion, so why not keep half and ask the waiter to take the other half away immediately to put in a doggie bag?
Choose a side salad with dark leafy greens and fresh vegetables. Drizzle a little extra-virgin olive oil and flavored vinegar or reduced-fat or fat-free salad dressing on top for added zest.

Sonoma Diet Presents -- Dr. Guttersen's Tip of the Day

Get Creative With the Menu

If you can't find anything on the dinner menu that appeals to you, take a look at the appetizers. The antipasto platter, a staple of most Italian menus, is usually filled with vegetables, lean meats, olives, and cheeses. Ask your server about portion sizes beforehand, and if you're worried about one or two items, ask for them to be left off.

Growth Hormone Q&A

Diet & Body — Mon, 02 Oct 2006 10:26:00 +0000

Q: What is Growth Hormone?

Growth Hormone is a naturally occurring substance in the body which is secreted by the pituitary gland. As we get older, production gradually slows over time.

GH affects almost every tissue in the body. GH is the "master hormone" controlling many organs and body functions and is directly responsible for stimulating tissue repair, cell replacement, brain functions, and enzyme function.

Q: What is Recombinant Growth Hormone?

Recombinant growth hormone is an exact duplicate of 191 amino chain acids. No longer is growth hormone extracted from dead people or any other way. It is bio-engineered in a lab and called Recombinant. This is the same that is used in injections.

Q: What health benefits can I expect from Growth Hormone?

Increasing Growth Hormone to youthful levels has many benefits. Among these are:

Decrease in body fat without exercise
Enhanced energy levels
Tighter, more hydrated, smoother skin
Improved quality of deep sleep
Restoring muscle mass
Restoring lost hair
Restoring hair color
Strengthened immune system
Sharper memory and concentration
Stronger bones
Restoring size of vital organs that shrink with age
Improved exercise capacity
Increasing cardiac output and stamina
Improving vision
Increased immune function
Increased energy levels
Increasing sexual function
Normalizing blood pressure
Improved cholesterol profile
Reduced appetite
Enhanced feeling of well being
Eliminate cellulite
Enhance sexual performance

Q: What happens when Growth Hormone levels decrease?

Growth Hormonede ficiency causes fatness, a loss of stamina and sexual desire. Source: NipponRinsho. 1997 Nov; 55(11):2908-2913)

Q: What can increase those levels?

Growth Hormone concentration in the blood can be increased by fasting, amnong many other things. Source: J Clin Endocrinol Metab 1988 Mar; 66(3): 489-494)

Q: What diet can help?

The vegetarians, both ovolacto vegetarians and vegans, have elevated levels of Growth Hormone. Source: Nutr Cancer. 1986; 8(4): 239-245.)

Q: Can Chromium help?

Pigs fed Chromium-enreached diet had decreased Growth Hormone levels. Source: J Anim Sci. 1995 Apr; 73(4): 1123-1130.)

Q: Can Amino Acids help?

Supplemental strength amino acids taken by bodybuilders to stimulate Growth Hormone do not work. Source: Int J Sport Nutr. 1993 Sep; 3(3): 298-305.

Q: What does work best?

Exercise is the most available way to boost the Growth Hormone secretion. Source: J Appl Physiol. 1997 Nov; 83(5): 1756-1761

How Can I Combat High Cholesterol?

Diet & Body — Wed, 27 Sep 2006 14:07:00 +0000

By Susan Burke MS, RD, LD/N, CDE
eDiets Chief Nutritionist

Your blood runs cold as your doctor says, “You have high cholesterol." What does it mean and what can you do?

Need a diet to lower your cholesterol or simply to get in better shape? eDiets has 23 personalized programs, including the GI Diet and the Bill Phillips Eating for Life program. To fill out a free personal profile,

Visit eDiets

High blood cholesterol is a major risk factor for cardiovascular disease (CVD). The higher the total cholesterol, the higher the risk. But there are subtle and obvious differences in the type of cholesterol and the degree of risk.

Heart disease is the leading cause of death in women, taking more lives than all forms of cancer combined, including breast and ovarian cancer.

Each year, one in three women develops heart disease, and half a million women die. Men are close behind. Combined, more than a million Americans die every year from heart disease.

It's important to note that all cholesterol is not bad. Produced in the liver, cholesterol is a fat-like substance that is carried by your blood and is present in all the body’s cells. Cholesterol is necessary for cell formation and hormone production.

There are two types of cholesterol that most doctors are monitoring.

LDL is the "bad" cholesterol, because it’s linked to a build-up of plaque in the arteries that may lead to atherosclerosis -- a narrowing of the arteries. This increases the risk for heart attack. The "good" HDL clears fats from the blood. A high HDL can protect against heart disease. Conversely, a low HDL means increased risk.

High or low, good or bad -- it’s no wonder consumers are confused about cholesterol. But the numbers are important. Symptoms of heart disease are often silent, which is why it’s so important for regular testing, especially if you or your family has a history of heart disease, diabetes or metabolic syndrome.

Heart Healthy Recommendations

The American Heart Association (AHA) recommends everyone 20 years of age and older have their blood cholesterol measured at least once every five years. A "lipoprotein profile" is a blood test done after a 9- to 12-hour fast and gives information about your total cholesterol, your LDL cholesterol, your HDL cholesterol and your triglycerides (fats circulating in your bloodstream).

Total cholesterol is the sum of all the cholesterol in your blood. The higher your total cholesterol the greater your risk for heart disease.

Less than 200 is considered optimal. A score of 200 to 239 is borderline high. High is 240 or more; it puts you at twice the risk for heart disease compared to someone whose cholesterol is below 200.

LDL is the main cholesterol transporter, contributing to damaging buildup and blockage in the arteries. Reducing LDL is the main goal of cholesterol-lowering treatment. A score less than 100 is optimal; 100 to 129 is near optimal to above optimal; 130 to 159 is borderline high; 160 to 189 is high; and 190 and above is very high.

HDL carries cholesterol from other parts of the body back to the liver where it’s removed. HDL prevents cholesterol build-up in the walls of the arteries. A score of less than 40 is a major risk factor for heart disease, while 40 to 59 is better and 60 and above is considered protective against heart disease.

High triglycerides are linked to heart disease. Normal is considered less than 150; borderline high is 150 to 199; high is 200 to 499; and very high is 500 and above.

Metabolic Syndrome
One in five Americans is at risk. You may not have high total cholesterol, but you could be at high risk for heart disease. A set of risk factors increases your risk for heart disease and stroke. Health experts link it directly to our unhealthy lifestyles of overeating and under exercising.

The NIH says a patient has metabolic syndrome if he or she meets a certain criterion in the following areas:

Central obesity measured by waist circumference. Where you carry your excess fat influences your risk for heart disease. Your risk goes up if you are a man with a waist of more than 40 inches. For women, the risk jumps at 35 inches or more.

High fasting blood triglycerides greater than 150 mg/dL. This usually caused by poor diet, especially on with an excess of refined carbohydrates and excess alcohol.

Low blood HDL cholesterol. For men, less than 40 mg/dL; for women, less than 50 mg/dL.

High blood pressure (>130/85 mmHg). This increases your risk for stroke.

Impaired fasting glucose of greater than 110 mg/dL. This indicates insulin resistance.

Love Your Lifestyle

Suppose you are diagnosed with high blood cholesterol. Does that mean you’re at risk for a heart attack? Do you need to begin taking medications immediately, and for the rest of your life? Not necessarily.

Your doctor will assess all your risk factors: weight, blood pressure, blood glucose, family history. Certainly, you should discuss your options with your physician.

Depending on your HDL, and the above factors, you may get the chance to enjoy your life without drugs. Although drugs can be lifesavers, all drugs have side effects, so speak with your doctor to get approval to start with a lifestyle overhaul.

For changes you can make, start with healthy menu and get clearance from your doctor to begin a moderate exercise program. Your Heart Smart program on eDiets is a comprehensive program, personalized to your food preferences and fitness level, your busy schedule, as well as your equipment.

A Heart Smart meal plan which will have you avoiding saturated fats in whole-milk dairy and fatty meats. What is included in your diet is fat-free or 1-percent dairy products; lean meats, fish and skinless poultry; tofu, tempeh and soy beans; whole-grain foods such as breads and cereals, crackers and whole-grain rice, plus grains such as millet and barley; and whole fruits and vegetables.

You should always limit foods high in cholesterol such as liver and other organ meats, egg yolks and full-fat dairy products.

It's important to increase fiber -- both insoluble (from whole grains and whole fruits and vegetables) and soluble (the skin of fruits, and in oats, dried peas and beans). Fiber helps increase HDL and lower LDL.

Avoid all trans fat, or hydrogenated fats, found in packaged foods and fried fast foods and convenience foods, which raise LDL and lower HDL. For spreads, choose trans fat-free soft margarines (liquid or tub varieties).

This eating plan is easy to accomplish with the eDiets Heart Smart plan or our CLICK Glycemic Impact Diet. We provide healthy menus that are flexible to suit your food preferences, and you can choose your favorite meals and recipes each time you log on.

Weight loss is important. It helps improve cholesterol and insulin sensitivity. Set a goal of losing 10 percent of your total weight if you’re overweight. Even if you have a normal cholesterol, if you’re overweight or obese, risk for insulin resistance increases, and with it your risk for heart disease. Losing weight helps lower your LDL, and with each point loss you lower your risk significantly.

Increase your activity to at least 30 minutes daily, and 60 to 90 minutes if you’re working on a weight-loss goal. Exercise helps raise HDL cholesterol and helps you lose weight and maintain your weight loss. Exercise increases insulin sensitivity.

Also important for improving heart health:

Stop smoking: The AHA links smoking to high blood cholesterol, even second-hand smoke. And, of course, smoking causes cancer.

Control hypertension: High blood pressure is linked to greater rates of heart disease, especially with high blood cholesterol.

Control blood sugar: Diabetes increases risk for heart disease, and obesity increases risk for diabetes. All the more reason to get to your healthy weight and stay there.

Control stress: According to the NIH, individual responses to stress can be a contributing factor to CVD, and it could be because stress causes people to overeat high saturated fat and sugary foods, drink too much or smoke too much or because of other metabolic factors that cause damage to arteries.

Depending on your risk, your physician may ask you to try medications to help lower your cholesterol. All medications should always be accompanied by a healthy diet and exercise plan. The AHA reports a variety of medications are available to help lower cholesterol, including statins, resins, niacin, gemfibrozil and clofibrate, prescribed individually or in combination with other drugs.

According to the AHA, unless your cholesterol is dangerously high, it's best to try to reduce it by altering your lifestyle. Do it the CLICK eDiets.com way. Adopt healthy lifestyle behaviors permanently, and love your lifestyle.

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 23 personalized plans, including the red-hot carb-smart Glycemic Impact Diet Diet. to fill out a free diet profile.

eDiets Chief 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.

Am I triggering perhaps some masculine hormones with the weight lifting and strength exercise?

Diet & Body — Mon, 25 Sep 2006 14:20:00 +0000

FAT-BURNING Q & A, WITH TOM VENUTO, CSCS, NSCA-CPT, THE FAT LOSS COACH

Dear Tom,

Thank you for the enjoyable newsletter each week.

I've been contemplating trying your program, but I have the ollowing concern:I am 42 years old female, 5'7, 138 lbs. I have never been considered fat, and my weight has been stable for all my adult life. My most ambitious goal is to lose 10 pounds, which I often achieved in the past during busy times, mostly just because I had no time to eat, or during times when I had more time for exerciseI would like to reshape somewhat, as in recent years my shape has shifted to a slightly thicker mid-section and I tend tobe a little "thick" all over if you know what I mean.

I recently started a kick-boxing class 2-4 times a week, which incorporates 45 minutes of cardio and 30 minutes of strength training.This is far more strength exercise than I have ever done (I've always been a runner), even though the weights we use in the classare not that heavy.I have noticed however that whenever I do regular weight training programs, my lean arms start bulking up in a masculine "body builder" sort of way. This is not my goal. I want to lose the fat, but I do not want to add a muscle in a bulking-up way.

What is your suggestion? Your program sounds really interesting, but I'm wondering if it's just for bodybuilders and if you will tell me to lift heavy weights? Why do I gain muscle so easily? Am I triggering perhaps some masculine hormones with the weight lifting and strength exercise? I will greatly appreciate your input.

Thank you and best regards,

Lana

ANSWER:

Hi Lana. Thank you for your email

It is usually very rare for women to experience "bulking up" due to the lower levels of testosterone hormone that females have compared to men. However, some women may have higher hormone levels, but also they may lean more towards what's called a "mesomorph" body type, which means you have the genetically-inherited body structure and physiology to gain muscle very easily. From what you described, (easily reaching your goals in the past, a little bit "thick" in the muscle bellies, and gaining muscle easily), I'd say you are leaning towards mesomorph. That's good news for you because it means you will most likely be able to get lean and stay leaner when you apply the nutrition and training, because you have those "good muscle genetics", as compared to someone with an "endomoprh" body type (which is the body type that tends to store fat more easily and let it go more slowly) It's only bad news if you find that you are gaining more muscle than you want (actually, a lot of us guys wish we had that problem! Muscle is hard to build for most people) The solution is, if you do not want to look like a bodybuilder, then simply don't train like one. However, you CAN still eat like one! Let me explain.

My Burn The Fat program DOES recommend bodybuilding-style weight training programs. these are programs based on body part split routines, and more volume, for example. However, you don't necessarily have to follow them. You can follow the nutrition part of the program and select a training program that is more suitable for you given your body type and your personal goals. Your choices are nearly limitless. bodybuilding training is HIGHLY effective - it's exactly how I got my physique to look the way it does today - but maybe it's not for everyone.

Actually, The Burn The Fat program is primarily a nutrition program and the majority of the information in the book is about fat burning diet techniques. In 24 years of working out and 17 years as a fitness professional, I have NEVER found a better method of fat burning nutrition than the bodybuilding method of eating. It just plain works!

These "body-builder" nutrition eating guidelines include: For fat loss, set calorie intake at a conservative deficit approx 20% (very low calorie diets cause metabolic slowdown you cant starve yourself, you have to burn fat and feed your muscles)

Zig zag or cycle calories (increase and decrease calories to prevent metabolic slowdown)
5-6 small meals a day, each spaced approx 3 hrs apart (helps increase metabolic rate, stablize blood sugar/insulin and maximize retention and or growth of lean tissue)
consume a lean protein food like chicken, fish or egg whites with every meal (increase thermic effect of food and positive nitrogen balance)
eat natural sources of starchy carbohydrates and grains with every meal (oatmeal, yams, brown rice, 100% whole grains, etc)
avoid the refined sugars and refined grains/carbs as much as possible
eat generous amounts of fruits and vegetables
40-40-20 ratios of protein carbs fat and adjust as necessary according to body/metabolic type - keep fats low, but include essential fats such as fish, nuts or flax
Avoid alcohol or keep to bare minimum (list of negative effects too long to include here)
Drink plenty of water, a gallon or at least 1/2 your body weight in ounces per day as a minimum are good guidelines

Although there is a lot more detail to it, this is "bodybuilding-style" nutrition in a nutshell and it is incredibly effective for improving your body composition. It all seems pretty common sense, too doesn't it? The only part that is a little counter-intuitive for most people is the part about eating every three hours, because most people are so used to starvation diets -- well, they don't work! (but thats another conversation)

So, my recommendation is to follow the nutrition part of the program and to choose a different exercise program, but be certain that it includes cardio and some form of strength training, but not necessarily bodybuilding workout routines. Your options for your exercise and training are nearly endless. You mentioned kickboxing classes that had a strength component - that might be the perfect thing to stay with. And if you are a runner, then by all means run as part your cardio component. You will find that "body-building" style nutrition is not just for bodybuilders -- it is for ANYONE who wants to get really, really lean.

Follow the nutrition part of the program and find the workout program that you enjoy, which suits your body type (mesomorph, endomorph, ectomorph, etc), and you will be very pleased with the results.

The Burn The Fat book is available!

Can an Old Man Get Fit?

Diet & Body — Sat, 16 Sep 2006 16:32:00 +0000

By Dr. Matthew Anderson
Exclusive for eDiets

I made a big decision this week. I want to get physically fit. If you have followed my columns with eDiets over the last 6 years then you already know I lost a pile of weight (approximately 65 pounds) about 5 years ago. I have kept 50 of those pounds off and I am happy about that. However, I want more than just less fat and a smaller shirt size. That is what this article is all about. I want to get physically fit.

The question is: "Can an old man get fit at 60?"

OK, maybe some of you don't think 60 is very old, but the issue is relative. Some people are very old at 60 and some are alive, vibrant and full of energy. I plan to be around for another 40 years and I want to be one of the alive-vibrant types. I recently faced the fact that I need to make some changes if I want to join the alive-vibrant club. I am currently way too stiff, slow and easily tired for my taste and needs. You see, I have some plans for the next 40. I have at least five more books to write. I want my radio/internet show (www.WWNNRADIO.com Sundays at 12 noon EST) to be syndicated. I want to produce many more CDs on various subjects, including weight loss, how to drop 100 pounds, spirituality and waking up, etc., etc., etc. I also want to be able to play 36 holes of golf in one day, take long hikes in the Everglades, take photography courses in the desert, play racquetball two or three times a week, learn to play the banjo and the harmonica and see Scotland, New Zealand and Kyoto. I need to be fit to do these things.

The trouble has been that I stopped exercising after college. I went to work and sat on my butt for the next 35 years. I sit with clients. I sit with the computer, and I too often sit with the TV. I have had it with sitting. I have had it with being stiff and sore after exercise or an extra couple of rounds in the pool. I want a new level of flexibility, greatly increased endurance and extra strength in general. I also want to drop my golf score at least seven points (I heard that extra flexibility will do this).

So what am I going to do about this old-man syndrome that is creeping up my body and my bones? I called eDiets

Really, I did. I called my new buddy, Raphael Calzadilla, and said, "Help me before I fall and can't get up!" Raphael, as many of you know, is the wonderful, muscled and general nice guy eDiets expert on fitness. He has agreed to take me on as a project. He will be working with me to create a program designed to make me flexible, stronger and able to go all day long with zest. Sounds good to me.

Now why did I tell you all of this information? I want you to join me. Raphael and I are going to create a program plus an invitation for any and all eDiets members to join me and get flexible and fit over the coming months.

Click here to visit the Online Meeting area

How can you find out more about this experience? You can join Raphael at eDiets and me on my radio/Internet show on October 1, 2006, at 12 noon EST at www.WWNNRADIO.com . We will talk about the program and tell you how to join. You can also talk with us both live that day at 1-888-565-1470.

We will also advertise this invitation in our articles and support groups before the show so pay attention at eDiets and you can become a new member of the alive and vibrant club. You don't have to be 60 to join. You just have to want to be more fit and flexible.

You can also get inside info on my get fit project by signing up for my free newsletter at www.DrA.com . I hope you will join us.

Matthew Anderson, D. Min., is a counselor, organizational consultant, seminar leader and the author of books and tapes that can help you overcome your obstacles to well-being. eDiets members can join Dr. Anderson for his special chats the second Thursday of each month at 7 p.m. EST.

Click here and check out eDiets ' 23 customizable plans. Nothing is more important than your health.

Am I a Binge Eater?

Diet & Body — Tue, 05 Sep 2006 13:54:00 +0000

Answer by Jillian Michaels

If you're inclined to binge, the most important thing to do for yourself is to examine the emotional reasons behind your problem. I know that processing such emotions is hard and takes time, but here are some good techniques to help you modify your behavior and combat binge eating in the future:

Banish binge foods from your environment. Don't buy or purchase stuff that you can binge on. After all, you can't eat what's not there.

Try taking up a hobby. Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.

Decorate your fridge with stuff that motivates you. I have two pictures on mine: One is a photo of my cellulite, and the other is of Madonna. Let me tell ya, there is nothing that will turn you off to food like pictures of cottage cheese on your butt.

Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.

Do something to screw up your binge. In other words, pamper yourself with something that's positive as opposed to self-destructive. Get a mani-pedi. Take a bubble bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from food temptations.

Real work takes time, so it's good to have some techniques to fall back on when life gets the better of you! And remember: one day at a time. If you do end up in a binge, work out a little harder the next day. Every day is a new one. Got it, kids? Cool.

How Should I Exercise, Before Or After a Fatty Meal?

Diet & Body — Mon, 04 Sep 2006 13:27:00 +0000

Exercise Helps After A High-Fat Meal: Study Shows Improved Arteries in 45 Minutes

Perhaps you saw the headlines: "Just one high-fat meal can damage arteries!"

Kinda scary, isn't it? Well, not all is as it appears. While there is tremendous promise in this research, unfortunately it's being conducted with a preconceived bias -- that dietary fat is "bad" for you.

The truth is anything is bad for you in quantity, even oxygen. The truth is also that, while these studies have good intentions, they fall short of delivering what they claim: proof that fat is clogging your arteries faster than you can say "Lipitor."

Wrong answer. The type of fat consumed, along with the carbohydrate consumed with it, is tainting these studies. However, in the most recent study on exercise and arteries, there is good stuff. I will attempt to sort out the good from the propaganda, and then let you decide.

Indiana University kinesiology researchers recently discovered that physical activity after eating a high-fat meal does two things at once: reverses the damage to your arteries andbefore the meal. I found it interesting than in every review of this study I found, hardly no one mentioned or elaborated on that last part. improves their functioning as (get this) compared to

Professor Janet Wallace and team looked at eight twenty-five-year-old subjects, assuming that they were a safe set of "guinea pigs" I would imagine, and fed them two meals. The first meal was "high-fat" (more on why that's in quotes in a moment.) The second meal was low in dietary fat.

After the high-fat meal, scans of the subjects' brachial artery, which is similar to coronary arteries in structure, revealed, in Wallace's words, "…arteries that looks just like the arteries of a person who had heart disease." Clog city.

However, when engaging in mere brisk walking for 45 minutes two hours after this meal, the arteries returned to normal…and then some. The arteries actually showed improvement.

The test subjects also ate a low-fat meal for comparison.

What's Wrong With This Study?
Plenty. For starters, the fats used were highly processed and included trans fats, which have been strongly associated with the onset of heart disease. These fats are biologically useless to the body. It's no wonder they clog up the plumbing.

But that's not all -- the meal consumed was indeed high in fat, but also very high in calories and high glycemic carbohydrates.

The researchers failed to test naturally occurring fats "only" in their experiment, devoid of high-GI carbs (hash browns were used in this example). Would the arteries have clogged then? Also, would one session of walking reverse, say, three full meals of this kind of eating?

It's wonderful that we clearly see what exercise does to the arteries. This is nothing new to readers of Fit Over 40. The exercise and dietary recommendations in my book easily fulfill the requirements of a super-healthy lifestyle -- and that can mean healthier arteries.

However, this is creating more "fat phobia." A bit of common sense will dismiss it. First, fat and carbohydrate are both sources of fuel for the body. Fat is a long-term energy source. Carbohydrate, a short-term energy source. What happens when you mix, say, diesel fuel with unleaded in your car?

While this is an extreme example, the philosophy is sound: if your fat intake is elevated in a meal, decrease your carbs. The other way around works as well, assuming you have sufficient protein in the meal. Otherwise those carbs can cause spikes in insulin, especially in cab-sensitive individuals.

Elevated insulin has been shown to clog arteries quickly as well, which is another flaw in this study. The meal consumed would have done just that. Trans fats can elevate insulin, an hash browns -- well, that's insulin's playground.

So where did the actual damage come from? Was it from the "high fat content" of the meal, or the overall structure of the meal itself, which was almost 1,000 calories? You can guess where my vote goes.

The Masai are a group of nomads in regions of Africa that have long puzzled the "low-fat is the way to go" advocates. These people consume massive quantities of animal fat -- yet heart disease is virtually unknown to them. They are very active, walking long distances while hunting and gathering food. On top of all this, they eat no vegetables whatsoever for long periods of time. Yet, they are far more healthy than the average American -- by a long shot.

Another example are the Inuit -- Eskimos who consume large amounts of fish fat, yet remain free of heart disease. They are not as active as the Masai.

Common sense time: if a high-fat meal was solely responsible for arterial damage, then the Masai and Inuit would be dead -- all of them but the most genetically gifted. Instead, it is "we" who are dying off in mass numbers from heart disease, despite the fact that our diets have lowered in fat over the past 25 years. The heart disease numbers continue to climb.

Here's the takeaway: there is no one correct way to eat. Exercise after a heavy meal is a very, very smart idea. Consume naturally occurring fats, balanced with protein and vegetables. Go very light on the starches, especially if you're consuming a higher-fat meal. When eating starch, be sure to consume protein and veggies to slow the absorption of sugar.

And, finally, get off the fat phobia bandwagon.

Fat is absolutely necessary for life. The quantity may be open to debate, but the reality is that carbohydrates of any kind can be done away with for years without harming health (as shown in multiple studies, and examples like the Inuit and Masai). Try that with fat or protein, and you'll die.

One more bit about these types of studies. The parent study that started this whole "look what fat does to your arteries" was based on a meal of (I'm not kidding) carrot cake and a milkshake.

Yeah. Fat is really the issue there.

Our diets have been moderate to high in fat for millions of years. They've been moderate to high in carbs for only about 10,000. My take is to create balance -- which is found in spades in Fit Over 40. However, if I had to choose, I'd go with the long-term player. Natural fats, balanced with a lot of omega 3 fatty acids, with tons of raw and partially cooked veggies, a small amount of fruit, and ample quantities of lean protein. Very little dairy for my tastes these days.

I'd love to see ‘that' diet, as well as the "Fit Over 40 Lifestyle", tested in this fashion!

Jon Benson
Creator/Co-Author of Fit Over 40: Role Models For Excellence At Any Age

Salad provides lots of volume for relatively few calories

Diet & Body — Wed, 30 Aug 2006 12:39:00 +0000

Put Your Salad On A Diet

By Joanne Eglash
eDiets Healthy Lifestyles Columnist

A healthy diet and fitness plan is good for the body and mind. We can help. With 22 personalized programs to choose from, you’ll find a plan that's right for you. To fill out a free diet profile and to check out what eDiets has to offer, click here.

You think you're being so virtuous by making a salad for lunch or dinner. A handful of iceberg lettuce, topped with potato salad, grated cheese, croutons, and a generous serving of creamy salad dressing. Before you dive headfirst into that salad, though, consider this: Those seemingly innocent toppings can add up to more calories, carbohydrates, and saturated fat than a drive through the golden arches hamburger!

Sandra Woodruff, MS, is a registered dietician in Tallahassee, Florida, and the best-selling author of numerous books on nutrition, cooking, and healthy eating including The Good Carb Cookbook, Secrets of Good-Carb/Low-Carb Living, and The Complete Diabetes Prevention Plan.

"Made properly, a salad provides lots of volume for relatively few calories," says Sandra encouragingly.

The secret to success: "Enjoy generous portions of spinach, lettuce, and other salad veggies like carrots, broccoli, mushrooms, cucumber, radishes, peppers, and onions. Use lower-fat cheeses and dressings."

To add variety, try using frozen or canned vegetables. For example, you can add some corn and black beans to lend a Tex-Mex flair to salads, artichoke hearts and garbanzo beans for Mediterranean flair, and edamame for Asian salads. "Frozen (lightly cooked) vegetable blends such as Birds-Eye broccoli, cauliflower, and snow pea pods or baby mixed beans and carrots also make delicious salads," according to the registered dietician.

If you're worried that frozen veggies are not as healthy as fresh vegetables, relax. "In 1998, the Food and Drug Administration compared the nutrient profiles of fresh, frozen, and canned produce. They concluded that frozen and canned vegetables are nutritionally comparable to the raw versions and would likely provide the same health benefits," reports Sandra. In fact, in some cases, frozen and canned vegetables contained higher levels of certain nutrients than fresh because fresh produce is vulnerable to nutrient losses under certain storage conditions.

What's a salad without the dressing? You can make your own, using mainly vinegar mixed with a tablespoon of good-for-you olive oil and herbs. Or choose your favorite flavor in a low-fat or fat-free brand. My personal favorite: Walden Farms salad dressing.

Calorie-free, carb-free, sugar-free –- and taste-full! My favorite Walden Farms flavors include blue cheese, 1,000 Island, and Italian. In addition to their bottled dressing, Walden Farms now produces individual packets of zero-calorie, sugar-free salad dressing, perfect for slipping into your purse and toting to a restaurant or just using at home to measure out your dressing.

If you love spicy toppings, skip the flavored croutons. Substitute salsa for a zesty, low-calorie, low-carb treat. Another topping to try: a spoonful of sauerkraut, which is low-calorie, low-carb, and high in taste value. If you long for buttery croutons, try taking a butter-flavored rice cake and crumbling it over your salad. Or, if you're on a low-carb diet, crumbled pork rinds can add that wonderful crunch to your plate.

Do you need help with your diet and nutrition? Are you ready to start making a difference in your life and take the best care of yourself possible? eDiets can help -- with more than 20 fantastic programs to choose from including our Heart Smart plan, get started today by visiting eDiets and completing a free profile.

How Can I Stay On Sonoma Diet While Cooking For My Family?

Diet & Body — Mon, 28 Aug 2006 08:46:00 +0000

Help Your Family Eat Healthy

From the Sonoma Diet

It can be tough to stick to a diet, but it can be even tougher if your family insists on keeping non-Sonoma Diet food in the kitchen. There is a remedy, however, that will benefit both you and your family.

Processed baked goods, cookies, crackers, and chips, and sugar-filled cereal, don't do adults or children any good, whether they're on a diet or not. Lay down the law and banish these foods from the house. If they're not there, nobody will eat them -- including you. And it's the least your family can do to support you.

Help them along. With the harmful food gone, put out fresh fruit in the kitchen. Have whole wheat bread and peanut butter available. Stock up on vegetables and have some cut and ready for them to snack on. Let them see that a healthy kitchen doesn't mean deprivation.

Dr. Guttersen's Tip of the Day (From the Sonoma Diet)

Smart Snacking for Kids

What are your kids up to when you're not around? If they're making their own snacks and eating them in their rooms or in front of the TV, it's likely that they're not paying much attention to what, or how much, they're eating. To help them eat healthier, designate a snack spot in the fridge or a cupboard, and split up cheeses, veggies, and dips into single-serving sizes so they're ready to grab when the kids come home from school.

How quickly will I lose weight on the Zone Diet ?

Diet & Body — Thu, 24 Aug 2006 15:38:00 +0000

Q&A With Dr. Sears

Why Wait for Weight Loss?

Q: How quickly will I lose weight on the Zone Diet ?

A: Often when people talk about "losing weight," what they really mean is "losing fat." These are very different things, so keep the distinction in mind when searching for rapid results. Quick weight loss on other diet plans typically comes from water or muscle loss -- two things you don't want to lose. This happens because the body perceives your attempts at weight loss as "starvation" and tries to preserve fat stores, even at the expense of muscle.

On the Zone Diet , you'll lose body fat by balancing your insulin levels, stabilizing blood sugar, and naturally eliminating cravings and hunger. Instead of starving, you'll be eating healthy meals every few hours to keep your metabolism running strong. As a result, you'll lose about 1 to 1 1/2 pounds of fat a week -- the equivalent of six sticks of butter -- or, potentially, 10 pounds in five weeks. While that may seem slow, it's actually impossible to lose excess body fat any faster! So be patient.

That's not to say that you won't see other Zone benefits sooner. Within two to three days you'll notice an increase in mental energy and fewer carb cravings. By the time you hit five days, you'll see a significant decrease in hunger, greater physical performance, and less fatigue as the day wears on. And within two weeks, you'll notice that your clothes fit better, especially around your waist, and that your lean-to-fat body mass is shifting.

You'll not only lose fat while eating in the Zone -- and keep it off -- you'll increase your energy while doing it. So, don't judge your success by a number on the scale; judge it instead by how you look and feel.

Zone Diet
Dr. Barry Sears

I came across a book called the paleolithic diet. Is the program any good?

Diet & Body — Sat, 19 Aug 2006 14:17:00 +0000

-----------------------------------------
Burn The Fat Q & A With Tom Venuto, Fat Loss Coach
-----------------------------------------

QUESTION:

Hi Tom,

Your Burn The Fat,
Feed The Muscle ebook was an eye-opener for me. I am
following your advice closely with very good results. I'm a semi professional
windsurfer and a mountain biker, and especially for the latter I need to be as
lean as possible. Thanks in large part to your program, I'm well into a single
digit body fat and dropping.

Just recently I came across a book called the paleolithic diet
and I was wondering if you ever heard about it? What's your opinion on this
book? Is it worth reading if I already have your book? Is the program any
good?

Regards,
Mariusz G.

Poland

ANSWER:

The "paleolithic," "stone age," "cave man," or "neanderthal" eating plans have been around for a while and there are quite a few books that have been written on the subject. >> Read the entire answer, click here

Tom Venuto is a natural bodybuilder who regularly competes at 4% bodyfat and below. The fact is, there are probably very few people who truly understand fat loss better than Tom does, simply because he doesn't just research it or write about it - he lives it! (and has the ripped abs to prove it!)

What Tom reveals in his best-seller e-book, Burn The Fat, Feed The Muscle, is essential knowledge if you want to get really, really lean, and until you understand these principles, you can't even hope to get lean enough to see your abs - which is what we all want right? Find out how it's done by visiting Tom's website

What Can I Have For Breakfast On the Zone Diet?

Diet & Body — Wed, 16 Aug 2006 12:04:00 +0000

An Easy Zone Breakfast
From the Zone Diet

One of the Zone's most satisfying warm breakfasts calls for mozzarella cheese melted onto sliced pears and spiced with anise seeds. If you have an apple but no pear on hand, feel free to make the substitution, since the Zone Counts for the two fruits is the same — 10 Counts per piece.

Pear and Cheese Melt

Ingredients
1/4 to 1/3 cup purified water
1/4 teaspoon whole anise seeds
1 tablespoon raisins or currants or 2 dates, minced
1 small pear
3 ounces low-fat mozzarella
9 lightly toasted almonds, or 3 macadamia nuts, coarsely chopped

Instructions
1. Add water, anise seeds, and raisins (or currants or dates) to an 8- or 9-inch skillet with a lid. If cooking for two, use two small skillets or one 10- to 12-inch skillet.

2. Wash pears; peel if waxed. Halve pear and scoop out inner core with a teaspoon or melon baller. Slice and add to skillet. Cover and bring to boil. Reduce heat and simmer for about 4 to 6 minutes, or until almost tender. While fruit cooks, grate cheese.

3. Remove lid from skillet; sprinkle nuts, then cheese over fruit. Cover and simmer for 2 to 3 minutes or until cheese melts. Or simply sprinkle over fruit, cover, remove from heat, and let stand 3 to 4 minutes until cheese melts.

4. Remove from heat. Use a spatula to slide pear and cheese onto a dinner plate. Serve immediately.

Why 'Power Foods?" Nutritional Bang for the Calorie Buck

Diet & Body — Tue, 25 Jul 2006 10:28:00 +0000

Dr. Guttersen's Tip of the Day

From Sonoma Diet

Big Taste in a Low-Calorie Package

The Sonoma Diet works because it includes a lengthy roster of delicious foods that have exceptional nutritional value but relatively few calories. What's more, many of them protect against heart disease and other serious illnesses.

To use the scientific term, these foods - including broccoli, bell peppers, strawberries, and whole grains - are important for their "nutrient richness," meaning that they offer the most nutritional bang for the calorie buck. They are the backbone of The Sonoma Diet and the main reason health and weight loss go hand in hand.

Can I Dine Out Without Cheating On Sonoma Diet?

Diet & Body — Fri, 21 Jul 2006 16:03:00 +0000

Take Sonoma Out on the Town

Hitting the town? Don't worry about eating out. You can take The Sonoma Diet with you almost anywhere, from the poshest place in town to the fast-food place on the corner. Rare is the restaurant that doesn't offer options that fit into The Sonoma Diet.

At most restaurants, it's easy to order a chicken or fish dish or a lean cut of red meat, but you will probably have to make a few special requests. Don't be a slave to the menu; order exactly what you want. Most waiters are used to special requests and will gladly accommodate you. Always remember that you're there to eat what you want and enjoy yourself. Here are a few tips to get you started:

Wave away the bread basket, hold the butter and creamy sauces, and skip any cheese or croutons. Get your entrée without white rice or potato. Always choose brown rice if it's available. If it's not, ask about whole wheat bread or rolls.

Many restaurants are great about making individual salads that contain lean cuts of protein with a vinaigrette. If there isn't one on the menu already, take some ideas from The Sonoma Diet salads. Many of them are made with common ingredients that restaurants usually have on hand. Describe a specific salad to your waiter and see if the chef can prepare it. You'll be surprised at how easy it is to eat out and still stick to the guidelines of The Sonoma Diet

Dr. Guttersen's Tip of the Day

Check Your Portions

It's important to order the right foods in restaurants, but it's also important to order the right amount of food, period. Healthy food isn't so healthy when you eat too much of it. Stick to controlled amounts that correspond with the diet's plate percentages (usually 25 percent each of protein, whole grain, fruit, and vegetables) and you'll have no problem taking The Sonoma Diet out of your kitchen.

I find it difficult to get in all the calories I should be consuming

Diet & Body — Wed, 19 Jul 2006 09:58:00 +0000

Not Enough Calories
by Jennifer May, M.S., R.D., M.S. for DietWatch

Q: This is my third week on the plan and I am losing slowly but steadily. My daily goal calorie range is 1600-1800. I have been averaging 1400 calories daily for the past week and a half. I have noticed a decrease in my appetite (on some days) and find it difficult to get in all the calories I should be consuming.

I am curious if being under the goal calorie allotment has any adverse effects such as causing the body to store excess fat. Or will it cause faster weight loss?

A: The first several weeks on a new routine -- whether it be exercise or a meal plan -- can result in varying changes in weight due to fluid shifts within the body. In your case, I suggest that you try to stick to your recommended plan as much as you can. If the body doesn't get enough calories, the metabolism can get sluggish, making it more difficult to lose weight. Your intake is just a few hundred calories below the recommendation but those calories can make a difference. Do you notice anything in particular affecting your appetite on the days it decreases? Perhaps you're not exercising on those days. Or you're drinking more water. See how things go over the next few weeks and keep me posted!

Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch. Jennifer has provided nutrition and fitness counseling in a variety of settings, including medical facilities, assisted living communities, health and wellness organizations, and educational institutions. She has also produced articles, newsletters, and other educational materials and has appeared on radio and television. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology.

What Are Sonoma Diet Pitfalls?

Diet & Body — Tue, 18 Jul 2006 09:07:00 +0000

From Sonoma Diet

Cravings and other diet pitfalls aren't vague annoyances that might go away. They are specific reactions to specific situations. So they can be isolated, confronted and understood. That's what you need to do to get them to go away.

Remember that lapses are real part of the diet. They're natural byproducts of any eating regimen change. And they've been taken into consideration from the earliest planning stages.

In other words, The Sonoma Dietwas designed with the full understanding that anyone who follows it is going to deviate from the guidelines on occasion. It's expected. So when you give into a craving, or eat too much of the wrong thing, we've got you covered.

Of course, you'll lose weight faster if you lapse less frequently. You'll certainly enjoy the diet more if you're not constantly struggling against cravings and temptations. That's why you're encouraged to deal with these problems as methodically as you do with the eating part of the diet.

Here's what we mean by that: To get down to your target weight, you knew it wouldn't be enough to simply decide to eat a little less, or try to cut down on "fattening" foods. Instead, you chose to follow The Sonoma Diet meal plans and eat according to the diet guidelines. It's the same with your cravings. It's not enough to resolve to "be strong" or to wait for them to eventually disappear. You need a plan. The plan that works is getting the problems out in the open so you can understand where they're coming from and then deal with them.

This is where your food journal comes in. By keeping a record of your eating habits, you can identify exactly what led to your lapse in the first place.

Why Is Broccoli On Sonoma Diet Best Food List?

Diet & Body — Thu, 13 Jul 2006 11:18:00 +0000

Broccoli: A Gourmet Power Food

From Sonoma Diet
Broccoli is about as Mediterranean as a vegetable can be. It was first grown in Italy, then the Romans spread it throughout Europe, and then immigrants brought it to America. Raw or cooked, it's a major player in The Sonoma Diet. You can eat it in virtually unlimited amounts for the rest of your life. You probably won't need much convincing when it comes to broccoli's benefits. Its reputation as one of the world's healthiest foods is well established. But did you know that broccoli is one of the best sources of calcium and vitamin C? Consider this. There's as much vitamin C in a serving of broccoli as in an orange. But an orange will set you back 60 or 70 calories. This isn't a lot of calories, but it's considerably more than the 20 or so in a serving of broccoli. Same goes for calcium. A 1⁄2-cup serving of broccoli delivers about 40 milligram, and unlike milk, has no saturated fat. The benefits, however, don't end there. Broccoli is a deluxe detoxifier, clearing away potentially carcinogenic toxins and even inhibiting tumor growth. Broccoli's a true gourmet vegetable as well as a cancer fighter and heart protector.

Does Soy Help Making the Bones Strong?

Diet & Body — Wed, 12 Jul 2006 09:53:00 +0000

Soy for Strong Bones?
From the Zone Diet

Is there a connection between soy and strong bones? Perhaps. In a recent report published in an issue of Archives of Internal Medicine, researchers found a link between soy consumption and bone fractures among the nearly 25,000 postmenopausal women they studied. Specifically, the study found that the women in the highest soy-intake group (at 13 grams per day) had a 35 to 37 percent reduced risk of fractures as compared to women in the lowest intake group.

As many Zone Diet members know, soy contains isoflavones — natural, plant-based, estrogen-like compounds that might help strengthen bones. Dr. Sears has always championed soy as one of the healthiest protein sources available. So how do you up your soy intake? Soy powder is one of the easiest ways to add it to your diet, as it can be mixed into smoothies and even soups (to thicken them). Cooking with tofu — which is made from soybeans — is another simple strategy, once you get the hang of it. To help you practice, try this delicious recipe, featuring tofu stir-fried with gingerroot, mushrooms, and tomatoes:

Spicy Tofu With Scallions

From the Zone Diet

Ingredients

6 ounces extra-firm tofu, 1-inch cubes
3/4 cup jalapeno and red bell pepper, finely diced (mixed to desired heat)
5 cups fresh spinach, torn
1 cup radishes, thinly sliced
3/4 cup tomatoes, seeded and diced
1/2 cup scallions, chopped
1 1/2 cups canned mushroom slices
1 teaspoon olive oil
1 tablespoon lemon juice
1 tablespoon water
4 teaspoons soy sauce
1/2 tablespoon white wine
1 teaspoon gingerroot, minced
1 teaspoon garlic, minced

Instructions

Heat oil and 1/2 teaspoon gingerroot in medium sauté pan. Stir-fry tofu until browned on all sides. Whisk lemon juice, water, soy sauce, wine, garlic, salt, pepper, and remaining gingerroot together in a small bowl. Combine vegetables in a medium bowl and pour in soy sauce mixture. Toss to coat. Add in tofu and spoon onto serving dish.

How Can I Avoid Cooking During Hot Weather?

Diet & Body — Tue, 11 Jul 2006 14:25:00 +0000

Dr. Guttersen's Tip of the Day

From Sonoma Diet

Assemble, Don't Cook

If you can't stand the idea of slaving over a hot stove, think of cold dishes that you can create with a minimal amount of work. Bagged pre-washed greens and cooked pieces of chicken breast make for a quick salad. For a snack, try hummus and pieces of whole wheat pita bread. Take a peek inside your fridge. You may not have to stop at the stove on the way to the table!