Best Way to Beat Cellulite

By Joyce Vedral
eDiets Guest Columnist

Yes, you can get rid of cellulite, but there's no magic cream to melt it away. The only way to zap it is to work out the right way. How does this work?

Cellulite is bunched up fat that clings to the tissue beneath your skin and gives your skin a crater-like appearance -- something like an orange peel, or the more popularly thought of, cottage cheese.

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results.

As you exercise and challenge the muscle in a specific way, you develop a long, sleek muscle under your skin, and the bunched up fat no longer shows through. In effect, the cellulite is gon

Many women have it on their thighs. Though that is the area we will talk about today, you can reduce cellulite anywhere on your body.

I used to have plenty of it myself, but now I don't have any! Take a look at my photos -- I'm not 16! If I can do it, believe me, you can, too. It's a science! If you do the workout, it has to work.

How long does it take to see results? By working out the right way you can eliminate much of your cellulite in 12 weeks. To speed up the process, add more exercises to your routine. Here is a good start:

Front thigh cellulite Be Gone Standing Leg Extension

Position: Stand straight with one hand holding the back of a chair for balance.

Movement: Keeping one leg straight, bend the other by raising your knee as high as possible. (See my start photo). Extend your working leg out as far as possible, flexing your front thigh as you go. Without resting, bend your leg and return to start and repeat until you have done 12 repetitions. Repeat for the other leg. Without resting, move to the next exercise.

Front-back thigh Cellulite Be-Gone Wide Leg Semi-Squat

Position: Stand with your legs a bit more than shoulder-width apart, toes pointed outward, and hold a dumbbell with palms facing your body at the center of your body as you see me doing in my start photo.

Movement: Feeling the stretch in your front and back thigh muscles as you go, lower yourself to a comfortable position -- not quite to a normal squat. Flexing your front and back thigh muscles as hard as possible, return to start. Repeat 12 times.

Go back to the first exercise and repeat both exercises two more times for a total of three times each.

You can eliminate cellulite from your entire body by zoning in on the cellulite areas with carefully formulated exercises. For more cellulite zapping exercises, visit Joyce at joycevedral and get a copy of her Cellulite Be Gone package deal.

To get on the road to lasting weight loss, visit eDiets and fill out a free diet profile.

Ageless Joyce Vedral, a grandmother with the bone density and shape of a woman half her age, has penned the #1 New York Times best-seller Bottoms Up!, as well as Gut Busters, The Fat-Burning Workout, Definition, Weight Training Made Easy and Bone-Building Body-Shaping Workout. Joyce has been a frequent guest on Oprah, Montel Williams and the Today show.

How To Cook Onions

Cooking for Your Health

From Sonoma Diet

Onions are a nutritious food -- until you dip them in batter and deep-fry them. When it comes to healthful eating, your cooking technique is everything. While some cooking methods can help keep every bit of flavor and nutrition in your food, others can turn healthy fare into junk food. Some methods to avoid include frying and deep-frying, both of which add a lot of extra fat to your meals. And while boiling doesn't add any unhealthy elements to your meals, it takes away something important: the vitamins and minerals that are so necessary to your health. Here's a short list of cooking techniques that will keep you cooking light:

Baking: Applying dry heat at moderate temperatures (below 400°F) is a great way to cook almost any kind of meat, from fish fillets to roasts. Baking usually requires little or no fat, and foods cook relatively quickly.

Broiling: Foods cook under high heat, usually below the heating element. This allows fat to drip away.

Grilling: Foods are cooked over an open flame or other direct heat. This method requires no fat and imparts maximum flavor.

Steaming: Quickly cooking foods in a steamer basket above a small amount of boiling water allows foods (especially vegetables) to retain most of their nutrients.

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

Quick Cooking Tip

Onions and mushrooms release water when heated. This is called sweating, and it allows you to sauté both without any added fat.

Bored with basic brown rice and whole grain bread?

Grains: Out of the Box

From Sonoma Diet

Don't let yourself get bored with basic brown rice and whole grain bread. Your grocer's shelves are full of nutritious whole grains. Consider adding the following to your usual routine:

Soba noodles: These chewy Japanese noodles cook quickly -- in about three minutes -- in boiling water and are available in some supermarkets and at most Asian markets. They're wonderful with any assortment of fresh veggies.

Wheat berries: This is a nutty-flavored grain that takes a while to cook (about an hour), but the texture and flavor are worth the wait. Use wheat berries to add interest to rice dishes, or serve in place of rice.

Bulgur: This grain, made from wheat that's been cracked into smaller pieces, is popular in the Middle East, where it's a key ingredient in salads. Add bulgur to your salads or pilafs, or try it in our Savory Mushroom Burgers.

Steel-cut oats: Chewier than rolled oats, steel-cut oats are the ultimate nutritious breakfast food. They take longer to cook than instant or rolled oats (about 30 minutes), but you can minimize the labor by using a slow cooker. Cook a large batch and then use throughout the week.

Groats: This word is used to describe several different types of whole, unprocessed grains, but it most commonly refers to wheat. Stir groats into soups and casseroles, or use them as a side dish.

Popcorn: This everyday whole grain is especially good for you, but only if you skip the butter. Explore your spice rack for toppings. Try chili powder, cumin, or hot curry.

Sonoma Diet presents: Dr. Guttersen's Tip of the Day

Great Grains

What's the secret to preparing perfect grains, time and time again? Keep them covered. Make sure your pans have covers that form a tight seal. This keeps the steam inside, helping your grains cook evenly

Managing Excess Gas

Easing Excess Gas

South Beach Diet Tips

It's common to experience increased gas when stepping up your consumption of high-fiber foods (like beans and vegetables) as you do on Phase 1 of the South Beach Diet. Luckily, this unpleasant side effect can usually be managed with simple lifestyle modifications.

1. Gradually introduce gas-producing foods. One approach is to begin with restricting gas-producing foods like cruciferous vegetables (broccoli and cauliflower) and beans to just a half cup a day. You can gradually increase the amount as your body adjusts (usually in a matter of days or weeks).

2. Give it more time. It's worth repeating that the South Beach Diet lifestyle encourages eating plenty of nutrient-dense, fiber-rich foods. They're healthy, delicious, and will keep you satisfied so you won't feel hungry. While these foods lead to increased gas production, once your body has grown accustomed to the increased fiber, gas production should settle down.

3. Reduce sugar alcohol intake. Be aware of your intake of sugar alcohols (like mannitol and sorbitol), often appearing as noncaloric sweeteners in sugar-free foods. Because your body does not digest sugar alcohols in the same way it digests sugar, they tend to promote excessive gas. Since sugar alcohols are found in a variety of sugar-free foods, it's recommended that you consume foods containing sugar alcohol in moderation. The 75- to 100-calorie limit on Sweet Treats will help you keep tabs on sugar alcohol consumption.

4. Cut back on fiber supplementation. Taking a daily fiber supplement may increase gas production. Try easing up on your daily use of these supplements and see if your gas problem clears up. If it does, you may want to cut back on your dosage of these supplements and concentrate more on getting fiber from natural sources. (If you do use fiber supplements, be sure to drink plenty of water to aid in their digestion.)

5. Pay a visit to your doctor. If none of the above culprits are responsible for your troubles, it may be time to see a doctor. Excessive gas production can also be attributed to lactose intolerance, irritable bowel syndrome, or antibiotic use. Your doctor should be able to help you figure out an appropriate solution.

Calorie Counting Tip

Easy Calorie Counting

From Jillian Michaels

When it comes to losing weight, "calories in/calories out" is the name of the game. Burn more than you consume — it's that simple. But how do you know how many calories you consume in the first place?

Getting an accurate calorie count is easy on days when you can measure all your meals and snacks with the help of a measuring cup and scale. Once you've done all the scooping and weighing, you can get the number by adding up the calories based on your portion sizes. But how do you estimate calories when those tools aren't available?

If you're eating out, here are some useful tips for assessing portion sizes:

• The size of your fist is roughly equal to a 1-cup serving of cereal, wild rice, black beans, and most other grain foods.
• The size of your thumb is roughly equal to 1-ounce serving of cheese.
• The center of your palm of your hand, without fingers, is roughly equal to a 3-ounce serving of fish, chicken, beef, or other meat.

Easy, right? Give yourself a hand — no pun intended — and start measuring!

JILLIAN'S TIP OF THE DAY
Does the thought of counting calories freak you out? Don't worry. You don't need to be a mathemetician to figure this stuff out. Why not buy a calorie-counter book? These completely affordable guides list calories for many common foods based on brand and portion size. -- Jillian Michaels

Craving Control Tips

By John McGran eDiets Editor-in-Chief Cravings happen when you least expect them - and when you're least prepared for them. But they don't have to destroy your diet and send you running to the refrigerator. With these smart strategies for controlling your cravings and taking munching off your mind, you can get past any pizza and ignore the ice cream every time.

Strategy #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. Learn more Strategy #2: Get a Massage A relaxing rubdown may help relieve anxiety, depression and sleep problems. It can also clear your mind of those food-filled fantasies. Learn more Strategy #3: Read a Book, Newspaper or Magazine Lose yourself in a novel or catch up on the news of the day. Even a mindless flip through a magazine will keep your mind - and your hands - on things other than food. Learn more Strategy #4: Listen to Relaxing Music Studies have shown that soothing tunes can decrease the production of a substance called cortisol, which can lead to carbohydrate cravings. Music can also increase relaxation, relieve stress and provide more clarity and energy. Learn more Strategy #5: Take a Bath with Aromatherapy Oils of citronella, eucalyptus, sage, lavender and chamomile added to a bath can relax you. Think of this as a special indulgence that won't leave you feeling guilty.Learn more

Sonoma presents Dr. Guttersen's Tip of the Day

An Apple a Day...

From Sonoma Diet

What's better than biting into a crisp, juicy apple? How about knowing that it's doing as much good for your health as it is for your taste buds? Apples contain an abundance of healthy flavonoids, which are antioxidants that reduce your risk of developing heart disease and cancer. When reaching for this crunchy treat, however, remember to leave the skin on. This is where almost all of the apple's nutrients are found. Apples are also high in fiber, which helps lower cholesterol and flush toxins from your body. And while you might be tempted to reach for a glass of apple juice, the whole fruit is always a better choice. Drinking a glass of juice provides you with only some of the nutrients found in the whole fruit and none of the fiber. There's an additional benefit to the whole fruit: While a glass of apple juice probably won't satisfy your hunger, chomping on a whole apple will. So skip right over those bottles and head for the produce aisle. In fact, you can consider this fruit an honorary member of The Sonoma Diet Power Foods list!

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

More Apples for Better Health

Did you know that some varieties of apples contain more nutrients that fight cancer and heart disease than others? A recent study found that Fuji apples had the highest levels of flavonoids, followed by Northern Spy, Fortune, Gala, Liberty, and Rome Beauty. Don't worry if all you can find are Granny Smith and Golden Delicious, though -- all apples contain flavonoids, making them a healthy choice.

Vegetarian Diet Tips and Tricks

How Vegetarian Diet Can Make You Fat

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

When I was 19 years old, I read a book titled Diet for a Small Planet, by Frances Moore Lappe. This book, now 35 years old, opened my eyes to the wastefulness of raising animals for food, showing how resources required, for example, in production of meat and poultry for human consumption could effectively be used to conquer world hungerToday, concerns about over consumption and obesity have overtaken malnutrition in most of the world and eating lower on the food chain and avoiding meat raised in feed lots makes more sense than ever.

But, at 19, I was impatient and careless. Although I was impressed and touched enough to swear off all meat, including poultry and fish, I wasn't sufficiently industrious to undertake the food combining regimen the author recommended to get sufficient balance of essential amino acids from various plant sources. So I did what many people today still do when they decide to go off meat. I ate cheese.

And I gained 15 pounds in about three months. It didn't take long to gain the weight, because I substituted cheese for meat, at every meal.

What I didn't know then, but what's known now and reflected in updated versions of the book is that it's not necessary to have a full complement of plant protein at each and every meal, even every day. As long as you eat a variety of foods, including vegetables and grains with different components of amino acids and other nutrients over a one- to two-day period, you'll stay healthy.

To demonstrate how cheese contributed to my weight gain, I logged in to my trusty eDiets Nutrition Tracker to check out some protein comparisons.

A pound of lean sirloin steak, broiled, has 1,134 calories, 70 grams of fat, 28 grams of saturated fat, and 408 milligrams of cholesterol, plus 126 grams of protein. A pound of whole-milk mozzarella cheese has 1,361 calories, 101 grams of fat, 60 grams of saturated fat, 368 milligrams of cholesterol, and 100 grams of protein. Steak is a good source of protein, but it's high in saturated fat and cholesterol. But substituting cheese for meat is a nutritional mistake, because it's higher in calories and saturated fat and nearly as high in cholesterol, and lower in protein.

By the way, an identical 16-ounce portion of broiled red snapper has only 547 calories, less than 2 grams of saturated fat and 8 grams of total fat, only 213 milligrams of cholesterol and 119 grams of protein.

All these years later, I still like cheese, but I respect it and practice portion control, opting for low-fat varieties, with an occasional indulgence of fresh mozzarella (I love it!). I've lost the excess weight but never returned to red meat. I do eat fish a few times weekly, enjoy eggs and egg whites, and turkey a couple of times yearly, always on Thanksgiving. Oh, and I love tofu, and enjoy many of eDiets' tofu and tempeh recipes.

How Vegetarian Diet can make you fat

My great friend and colleague, John McGran, eDiets' own Mr. Worst Food, recently visited Ray's Pizza, the venerable favorite in Greenwich Village. He told me he ordered a vegetarian slice of pizza, but when it was delivered, he knew he was in trouble. It had an inch of white cheese on it, John complained, knowing that he'd been scammed. And that's how vegetarian diets can make you fat.

Just because it's vegetarian doesn't make it healthy. If it's loaded with cheese and oil, the dish may be meat-free, but it's high in calories and fat, too.

Avoiding the saturated fat and cholesterol in meat is a good idea. Substituting plant protein for animal protein, if done right, means more fiber and good nutrition. Dr. Jay Kenney, director of Nutritional Research at the Pritikin Longevity Center in Adventura, Florida, is a registered dietitian and expert on vegetarian diets.

If Americans replaced all or at least most of the meat in their diet with mostly seafood, beans and tofu, they would dramatically cut their risk of heart disease, type 2 diabetes, Alzheimer's and various cancers such as colorectal, prostate, breast and pancreatic cancer," he said. "But if people replace meat with high fat, processed foods, they won't save themselves from any of these diseases."

Portion size is always important, especially when you're trying to control calories. It's easy to modify your menu on eDiets ' Premium Weight Loss Program. When you sign up, you indicate your food preferences and receive personalized menus designed to your calorie needs, depending on your activity and weight goal.

Choose to exclude all animal products, or include low-fat or nonfat dairy (lacto-vegetarian); or include eggs and dairy (lacto-ovo vegetarian). You can even click to include fish in your menu. The beauty of the eDiets plan is that you can modify your menu to include meat, fish, poultry and/or eggs once, twice or as many times as you wish weekly.

If you eliminate all animal protein, it's important to vary your diet, don't eat the same stuff every day -- a variety of the important nutrients keep you healthy. You can eat less meat, or include small portions of poultry and fish, as well as dairy and eggs, so it's easy to get plentiful amounts of iron, selenium, vitamin B-12, zinc and calcium. But as long as you eat plant-based sources of these nutrients, you'll stay healthy. The USDA's www.MyPyramid.gov provides valuable information about vegetarian diets:

Nutrients to focus on for vegetarians

Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas and some dried fruits (dried apricots, prunes, raisins).

Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto vegetarians.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs and foods that have been fortified with vitamin B12. These include breakfast cereals, soy-based beverages, veggie burgers and nutritional yeast.

Home Cookin': Veggin' out at home is simple and delicious

Dairy substitutes are often found right next to conventional dairy in your grocer's aisles; natural foods stores and larger chains offer dairy substitutes, including soy milk and soy yogurt. Others: Almond milk; rice milk; oat milk.

Plant proteins that are naturally low in fat include dried beans including soybeans, lentils, peas and brown rice.

Try new pastas, designed with more protein and fiber. I like Barilla Plus, made with whole-grain and legume flour, which contains 40 percent more protein and also contains more fiber than conventional pasta. It contains egg whites, important information for those who avoid eggs.

Pair pasta with legumes to boost protein and nutrition: add a drained can of chickpeas or black beans to drained pasta, add some olive oil and herbs or bottled low-fat tomato sauce for a quick meal.

Boost nutrition and protein by adding raw or roasted nuts and seeds to casseroles, salads and cereals

Try vegetarian meat substitutes like veggie burgers, hot dogs and meat crumbles, textured vegetable protein (TVP).

Experiment with tofu: firm for stir-fry dishes; silken for cream-cheese substitute and dips.

Barbeque tempeh, a chewy cultured soybean cake: make kabobs with vegetables

Try new types of burgers, made with black beans or lentils.

Cheese substitutes: some are made 100-percent vegan, but some contain casein or rennin, from dairy. Read labels.

Dining Out
The No. 1 rule when dining out is: Make yourself heard! State specifically what you want, and it's likely you'll get what you need.

You can find an array of choices on practically any menu -- even at steakhouses. Some ethnic restaurants maintain a vegetarian tradition, with many tasty entrees, such as Asian and Thai, as well as my favorite, Middle-Eastern fare. I love all grilled vegetables with different marinated salads and mushrooms, hummus (chickpea dip) and baba ganoush (eggplant dip).

Smart Bites

Look at Sides: Ask for a side dish doubled as an entree; Order two sides or two different appetizers.

Go for salads. Start with the house salad or order a dinner salad (with dressing on the side, of course).

Vegetable and bean soups: If you're a strict vegetarian, soups are probably not a good idea because they commonly include fish, meat or poultry stock. Ask the waiter to be sure.

Soy-based dishes are usually a safe call. Seek out soy variety by trying dishes that contain tempeh, tofu, TVP and miso.

Grain and pasta entrees: Try pasta with marinara sauce or rice and beans.

When it comes to dessert, try the fresh fruit plate.

Fast Food: Remember, vegetarian pizza often means slathered with lots of cheese. Burger King still offers a vegetarian burger, and many chains offer salads with almonds or walnuts, but watch out for full-fat dressings, that add tons of calories. Little Caesar pizza chain has great information on their website, and invite vegetarians to order lots of veggies and eliminate cheese if they're dairy-free.

What to avoid while dining out

Vegetarians need to watch out for beef and chicken broth, common ingredients in gravies and sauces.

Check with your waiter to be sure there are no hidden items, such as bacon bits, eggs or luncheon meats in salads.

Even if an entree is vegetarian, it may be prepared using lard or meat products. Ask your waiter to be sure.

Gelatin is made from animal bones. Avoid aspic and other gelatin-containing foods.

Complicated, whipped or combined dishes can be problematic, since it's hard to be sure what's in them. Watch out for casseroles, in particular.

eDiets has great ways for you to eat healthy, lose weight and take control of your health. You can pick from 23 personalized plans, including the Mediterranean Diet. To get started, click here to visit eDiets and 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.