Weight Loss Diet Tips and Tricks

Top 10 Recipe Tips

Diet & Body — Tue, 02 Jan 2007 16:39:00 +0000

10 No-Fuss Recipe Strategies

By Carolina Diaz-Bordon eDiets Staff Writer

With all the demands of modern life, our taste buds have been getting the shaft for too long. Fortunately, there is a way to satisfy your desire for good old-fashioned cooking, keep up with your busy lifestyle and stay on top of your health.

eDiets Chief Nutritionist Susan Burke puts it, "Cooking from scratch -- those three words strike terror in the hearts of kitchen novices, but it's not so hard, really!

"Recipes are actually little guidebooks to good eating," Burke said. "Don't be intimidated by professionals on television. Instead, stick to the basics. There is nothing better than freshly prepared food. You control the ingredients. You can count on there not being too much salt or fat in the dish, and you can control your pocketbook a lot better. I encourage you to join the eDiets Recipe Club."

After a long hard day at work the last thing you want to do is slave over a hot stove. The good news is you don't have to with the quick and easy techniques available from eDiets.

In the time it takes you to drive to a drive-thru, wait in line, order your meal, pay and drive back home, you can prepare a tasty nutritious home-cooked meal and save some cash.

Eating freshly made meals saves you time and money, boosts your nutritional intake, satisfies your taste buds, and helps you to look and feel better than ever.

Burke offers 10 tips for quick cooking and healthy eating:

1. Grilled: Grilled food tastes better whether you use gas or charcoal. Grill anything -- meat, fish, chicken, vegetables, potatoes, even tofu. Remove skin from poultry after cooking to get rid of the saturated fat.

2. Broiled: Just like grilling, broiling is a super-fast way to prepare food. Use a broil pan, because it's designed to let the fat drip away from meat and poultry as it cooks. Fish is more delicate than meat, so don't overcook.

3. Baked: Baked fish is so easy to prepare. Place a couple of filets of firm fish in a Pyrex or glass baking dish. Snapper, cod, grouper, halibut or whatever fish is on sale will work. Slice a big white onion, a red and yellow bell pepper each, and chop up some red, seeded tomatoes. Grind some pepper and put some minced garlic on top, cover with aluminum foil, and bake at 350 degrees for about 25 minutes, or until fish flakes. Easy!

4. Wrapped: Do the same recipe but put it together in advance, say the night before. Assemble fish and your choice of sliced vegetables and spices (see your eDiets Recipe Club for more ideas about pairing fish with spices) in a big square of foil lightly coated with cooking spray, then fold over twice to make a sealed package. Refrigerate. When you get home, all you need to do is bake fish pouches on a baking sheet or pan at 375 degrees for 20 to 25 minutes. The least amount of effort for a lot of good eating.

5. Salad: At least two meals weekly are salad meals at my house. What is more convenient than today's pre-washed greens? "If I'm really in a hurry, I also buy a package of pre-washed and cut broccoli, carrots and snap peas," Burke says. "Toss all together with a can of wild salmon or some sardines or even light tuna. Dress with nonfat salad dressing. It takes about five minutes to put together. I usually serve this meal with whole-wheat pita pockets."

6. Pasta: "Boil water, add pasta and cook until almost done," Burke says. "When you have only about two minutes left to cook the pasta, add a package of pre-cut veggies (I usually buy two of that medley of fresh broccoli, carrots and snap peas). Bring back to a boil, let cook one minute more, then drain, add back to pot, and add a nonfat or low-fat pasta sauce. Mix around until just heated, and serve with a grating of fresh, good-quality Parmesan cheese."

7. Eggs: Healthy, tasty and easy too, frittatas don't have to mean potatoes. And if you're watching your weight, remember, two egg whites are good substitutes for one whole egg. "For two people, I use two whole eggs and four egg whites," Burke says. Beat with 1/3 cup of nonfat milk. In a nonstick pan, saute one red onion and one to two cloves of minced garlic (you can use frozen onion and prepared jarred garlic to save time), add a package of pre-sliced mushrooms (white or portabella, your choice) and cook with a grind of black pepper and crushed red pepper (optional). Add the egg mixture, cook over medium heat until set, and then finish under the broiler until just browned.

8. Crock pot: The definition of no-fuss is using a slow cooker. All you do is put the ingredients in the crock pot before you leave home in the morning. It's easy, and you don't even need to add fat if you use a nonstick cooker. Stews, soups, casseroles -- there are unlimited ideas suited for healthy cooking. Leaner, less-expensive cuts of beef are perfect for slow cookers, and you can even cook fish.

Place cubed onions, carrots, potatoes and cauliflower, sliced mushrooms, chunks of chicken breast, a couple of cans of low-fat chicken broth and thyme, garlic, pepper and celery seed in the pot, cover and turn on low, and in 8 hours you have dinner.

9. Stir Fry: "My favorite cooking pan is my nonstick wok with a domed lid. It makes a meal in minutes," she said. Start by heating a little sesame oil and sauteing a little garlic (a time-saver is jarred minced garlic). Add pre-sliced mushrooms and some frozen onion and sliced red and green peppers; cooking until soft and the liquid is almost evaporated. Add diced chicken breast (or shrimp or tofu... or an ounce each!) and some light soy sauce, and cook for five minutes, or until done, tossing the food so that it heats evenly. Serve over brown rice. "I buy the quick-cooking boil-in-bag for convenience," she said.

10. Casseroles: "A traditional recipe made healthier is my favorite salmon loaf," she said. Flake a large can of salmon (wild salmon is healthiest. Remove bones and skin) and in a mixing bowl, combine with two egg whites then mix in 1/2 cup of fine, whole-wheat bread crumbs mixed with some seasonings. "I like Italian herbs and pepper." Form into a nonstick loaf pan sprayed with cooking spray, and pour over one small can of tomato sauce. Cover with foil and bake, at 350 degrees until done, about 1 hour. Slice and serve with salad.

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

Top 10 New Year Resolutions

Diet & Body — Thu, 28 Dec 2006 15:23:00 +0000

10 Proven Fitness Resolutions For 2007

By Raphael Calzadilla, BA, CPT, ACE
eDiets Contributor

Get your own personalized Atkins program powered by eDiets or choose from 22 other plans. To get started on shedding those extra pounds, click here.

Here we go! We're ready to storm into 2007 with great fitness resolutions!

Is your resolution to get fit? Lose weight? Feel more energetic?

In my 14-plus years of personal training experience, nothing sets a person up for failure as much as an open-ended, generic fitness resolution.

Resolving to lose weight is sort of like asking yourself what your career aspirations are and answering, "to become famous" or "to do well on my job." There isn't a specific action plan or any real goal you can sink your teeth into.

I'm not a big fan of lots of resolutions and goals. If you have one to three resolutions, you're on the right track. Focusing on a few fitness goals will bring greater results. A long list will only make you feel overwhelmed.

Limiting the resolutions, being focused and maintaining consistency is the key.

I'm going to help you by providing 10 resolutions. All you have to do is fill in the blanks where necessary or modify the resolution based on your fitness experience.

Remember, don't choose all of them. Just one to three resolutions is all it takes.

Let's start with a contract. Yes, that's right. You have to make a written commitment.

I (place your name here) hereby resolve to implement the following fitness resolutions:

1. I will lose 4 pounds per month for a total of ______ pounds by (place the date here).

2. I will workout three times per week for a minimum of 30 minutes during the months of January through March. If my schedule allows, I will add a fourth day in April. (If twice per week is more realistic, then go with that. The key is consistency and being realistic based on your lifestyle).

3. I will increase my endurance by 2 minutes per week so that I can power walk an additional 16 minutes per workout session by March 1, 2007. (You can choose any form of cardio, but there must be a realistic time increase and a time frame goal).

4. I will perform resistance exercises twice a week for 20 minutes using a whole-body workout routine.

5. I will find a video tape that I find fun and will do it twice per week during January and February. (This resolution is for those who dislike working out. It provides a fun element and a short-term goal. I'm positive you'll want to continue after February, but the short term goal takes some pressure off).

6. I will find a group exercise class such as spinning, aerobic dance, jazzercise, etc. Sign up for the class and commit to two days per week for 30 days.

7. I will increase my flexibility by stretching three days per week for 7 to 10 minutes (Flexibility is important and it doesn't take all that much to improve upon it).

8. I will go for two 15-minute walks per day from Monday thru Friday. One walk will be at lunch time and one walk will be after dinner. (This fitness resolution is for those who are so busy they can't make it to the gym).

9. On January 2, 2007, I will hire a personal trainer for two sessions per week for a total of 20 sessions. (This resolution is for those who need a good push -- and some teaching and motivation to go along with it).

10. On Monday, January 1, I will join eDiets and sign up for the fitness and exercise program (then choose two additional goals above).

As always, please check with your doctor before beginning any exercise program.

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

Drink to Happier Holidays

Diet & Body — Mon, 18 Dec 2006 12:13:00 +0000

By Shawn McKee
eDiets
Staff Writer

The holiday season is a time to be spent with family and friends, being thankful for times past and planning resolutions for the upcoming year. But it's also a time when holiday festivities, pressures and loneliness lead to a spike in drinking and driving. Don't spoil the spirit by winding up in jail -- or worse -- this winter.

Find the plan that's right for you from among 23 super diets, including low carb, low fat, vegetarian and more. Visit eDiets to fill out a free profile.

From Thanksgiving to New Year's Day of 2004, there were more than 3,500 traffic fatalities and 37.5 percent (1,316) were alcohol related, according to data reported by Mothers Against Drunk Driving.

According to reports from the National Highway Traffic Safety Administration (NHTSA), almost 1 in 3 Americans will be involved in an accident involving an impaired person at some point in there life.

Addiction expert and author of Alcoholism: Myths and Realities, Doug Thorburn, explains that all you have to do to see the increase in DUIs in the holiday party season is to check the court dockets at the beginning of each year. The numbers are staggering and the government has taken note of this disturbing trend.

The NHTSA's traditional message during the holiday season is Friends Don't Let Friends Drive Drunk -- Designate a Sober Driver. However, in recent years, many states and local communities are increasing enforcement of impaired driving laws through sobriety checkpoints or saturation patrols, and are adopting the cautionary message: You Drink & Drive. You Lose.

Why do people drink more during the holidays?

A recent survey of 1,000 people around the country for New Seasons Behavioral Health Care Systems may reveal some answers.

Half of Americans agree that loneliness and depression play a part in the alcohol-holiday connection. More interestingly, 7 of 10 blame holiday parties, according to the survey.

The respondents were asked to select all of the reasons that may contribute to that kind of excessive behavior from the following list: "the prevalence of holiday parties, stress associated with spending, more encounters with family, the expectation that the holidays must be happy times, the heartache associated with holidays past, increased feelings of loneliness and isolation, or none of the above."

While the alco-holiday fiestas were far and away the No. 1 reason respondents believed people drank too much during the holidays, loneliness and isolation emerged as the second top reason, according to one-in-two of the Americans surveyed.

"The abundance of parties during the holiday season clearly presents more opportunities for overdrinking, but that's not the full story. The holiday season compounds issues of family tension, financial stress, feelings of isolation -- and problems arise when people stop regulating behaviors like drinking, eating and spending," according to Steven M. Orenstein, MA, LMFT, and CEO of New Seasons. "People like to wait and make recovery a New Year's resolution, but that's a mistake."

Often when drinking in excess common sense goes out the car window, so the National Commission Against Drunk Driving (NCADD) supplies a list of tips for staying safe when celebrating this holiday season.

"People have choices, to drink, to drink to impairment and whether or not to drive," says John Moulden, president of NCADD. "Drunk driving deaths, injuries and crashes are totally preventable if people make responsible choices."

Here are the NCADD's tips if you are going out to drink:

° Designate a driver ahead of time. A designated driver is a non-drinking driver.

° Take a cab or public transportation.

° Make a reservation and spend the night.

° Sip your drinks, consume food and alternate with non-alcoholic beverages.

° Ask your server about a ride home if you have been drinking to the point of impairment.

'Tis the season for giving, so give yourself and those around you the chance for another year of resolutions, family gatherings and fun by making sure you don't get behind the wheel if you've had too much to drink. Happy holidays.

eDiets:
... lets you customize your diet with foods you enjoy eating. With a choice of 23 super diets, we can help you shed those unwanted pounds and take back control of your life.

Shawn McKee graduated from the University of Oklahoma with a BA in Journalism and has written for The Broward and Miami New Times.

Top 10 Holiday Tips on Healthy Recipes

Diet & Body — Thu, 14 Dec 2006 11:00:00 +0000

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

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.

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.

Quinoa: Great Vegetable Source Of Protein

Diet & Body — Thu, 09 Nov 2006 17:22:00 +0000

Quin-what?

From Sonoma Diet

While following The Sonoma Diet, you'll most likely be exposed to new and wonderful foods you may have never before thought of trying. One of the more unsual foods we recommend often is hearty and delicious quinoa.

Although quinoa looks like a grain, it's actually the seed of a green leafy plant. It's packed with protein, making it a filling substitute for rice or couscous. Its abundance of amino acids, combined with its generous amounts of iron, potassium, and B vitamins, makes it an excellent choice for vegetarians.

Quinoa has a delicate, nutty flavor, and because the shell of the grain separates from the creamy center during cooking, it provides a smooth and crunchy texture. Quinoa cooks up in about 15 minutes and can be prepared on the stovetop, in the microwave, or in a rice cooker. Be sure to combine two parts water or low-sodium broth with every one part quinoa, and to boost flavor, add your favorite veggies to the water or broth as well.

For a sweet and savory treat, try adding chopped mango and scallion to the quinoa once it's cooked. Or try our Southwestern Grain Medley.

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

More Volume, Better Value

At first glance, quinoa appears to be more expensive than most other rice and grains in the grocery store. Once cooked, however, it fluffs up to 3 to 4 times its dry volume. One cup of dry quinoa makes 4 servings, so a little goes a long way.

More About Quinoa

Toasted Quinoa Pilaf
Quinoa: a "supergrain" with as much quality protein as milk!

Quinoa Cooking Tip
Dr. Guttersen's Tip of the Day

Next to Zero Carbs
Whole grains, such as brown rice, quinoa, and oats, are a far better source of energy than the hunks of meat most Americans expect in the center of their plate

Skip refined carbs
Even small children benefit from -- and can become accustomed to -- nutrient-dense whole grains. Start transitioning your family to whole-wheat pasta, brown rice, and less-common grains like quinoa and bulgur

Sonoma Diet Fast food Tips

Diet & Body — Fri, 03 Nov 2006 15:41:00 +0000

A Fast-Food Fix

From Sonoma Diet

Fast food is everywhere, and occasionally it's unavoidable. Just because you need to grab something fast, however, doesn't mean that you can't grab wisely. Almost any fast-food menu includes foods that you can eat on The Sonoma Diet you just need to be on the lookout for them. Here are some suggestions to keep in mind when you're at the drive-through window:

Fast-food burger chains (McDonald's, Wendy's, Burger King):

Choose garden side salads with reduced-fat or fat-free salad dressing. Remove the crackers and cheese.
From the sandwich menu, choose skinless, boneless chicken breast, grilled or charbroiled. Remove the bun and eat the chicken with a salad or use it to top your salad.

Fast-food sandwich chains (Panera, Subway, Bruegger's):

Go for the simplest sandwich options: Try a low-carb, whole wheat tortilla filled with chicken or turkey breast, lean ham, or lean roast beef. Include spinach, tomato, pepper, onion, cucumber, or any other vegetables that are appropriate for your current diet Wave.
Topping selections: Add Dijon mustard, a reduced-fat or fat-free Italian salad dressing, or a small amount of oil and vinegar for flavor. Add just a tablespoon of Parmesan or feta cheese.

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

Skip the Fries

French fries can seriously derail your weight loss efforts, so it's best to avoid them. If you need something to go with your sandwich, stash some baby carrots or sliced bell peppers in a plastic bag and carry them along so you'll have something extra to munch.

Best Way to Beat Cellulite

Diet & Body — Tue, 24 Oct 2006 12:00:00 +0000

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

Diet & Body — Mon, 23 Oct 2006 09:14:00 +0000

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?

Diet & Body — Wed, 18 Oct 2006 15:49:00 +0000

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

Diet & Body — Tue, 17 Oct 2006 13:58:00 +0000

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

Diet & Body — Mon, 16 Oct 2006 15:48:00 +0000

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

Diet & Body — Mon, 09 Oct 2006 13:12:00 +0000

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

Diet & Body — Wed, 04 Oct 2006 16:27:00 +0000

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

Diet & Body — Sun, 01 Oct 2006 14:25:00 +0000

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.

Jillian Michaels Tips - Crunches

Diet & Body — Wed, 27 Sep 2006 14:16:00 +0000

The Basic Crunch
From Jillian Michaels
Want ripped abs? If that's the case, doing various exercises to target all of the abdominal muscle groups -- the rectus abdominus, the obliques and the transverse abdominus -- will get you there.

First things first -- you have to start with the building block of all abdominal work. Master the basic crunch and you'll be ready for more advanced abs exercises in no time. Coveted six-pack abs, here you come! Ready to get started? Here's how to do the basic crunch:

Lie on you back with your knees bent and your feet placed flat on the floor about hip-width apart. Place your hands behind your head so that your thumbs are behind your ears.
Do not lace your fingers together. Keep your elbows open and out to the sides. Keep your chin up and off your chest.
Take a deep breath, and then exhale while curling up and forward until your shoulder blades are lifted off the floor.
Hold for a moment at the top of the movement, fully exhale all of the air in your lungs for a complete contraction of the abs, then slowly lower yourself back to the floor.

<> If you can't stop pulling on your neck, cross your arms across your chest and keep your tongue pressed on the roof of your mouth to help alleviate the strain.

More on crunches:

Ab Crunch Exercise Demo and Instrucitons

Virtual Gym With Live 3D Exercise Demos

Weight Loss: Ab Crunch Exercise Demo and Instrucitons

JILLIAN'S TIP OF THE DAY

Form Counts
The crunch seems like a simple enough exercise to do, doesn't it? Subtle breaks in form, however, can really detract from this move's impact. For maximum training effect, be sure to keep the following form points in mind while doing crunches. Pick a spot on the ceiling and keep your eyes focused on it to avoid pulling on your neck, and do not bring your elbows in or forward. When crunching, pull -- do not push -- your stomach out. Instead, pull your belly button inward toward your spine. Try to imagine you're lifting your chin up -- not forward -- toward the ceiling.
Jillian Michaels

How To Beat the Cravings Cycle

Diet & Body — Tue, 12 Sep 2006 13:08:00 +0000

Beat the Cravings Cycle

From Sonoma Diet

While a smaller meal might logically seem as though it would help you lose weight, it's actually counterproductive to your diet -- small meals usually leave you feeling hungry and unsatisfied, which can lead you to overeat in the long run. The Sonoma Diet encourages you to eat full, delicious meals so you'll never walk away from the table feeling hungry. Learn how one member of The Sonoma Diet Online beat the cravings cycle:

"Have you noticed that it seems easier not to cheat on this diet? Occasionally I'll open the fridge to see what goodies are in there. I have two teenage boys, so usually there are none, but even if there is something that looks good, I end up realizing that I'm too full to eat anything at all! My body is actually getting what it needs. I have a lot of energy, and the cravings usually go away just as quickly as they come.

I can't believe how full I am on this plan. I can barely eat all the portions. I made a Sonoma Diet

Express Salad that serves one and stretched it over the course of four different meals -- once as a main salad, once as a side salad, and twice in a wrap. I actually lost 3 pounds, despite feeling stuffed!"

Dr. Guttersen's Tip of the Day

Stretching a Salad

Salads are a great choice for lunch because they're so versatile. Keep your fridge stocked with washed salad greens and lots of nutrient-rich veggies. Make one big salad and enjoy it a number of different ways -- as the main event, a side dish, or in a wrap -- over the course of several meals. >> MORE from Sonoma Diet

Safety tips for meats,eggs,fruits, vegetables, and fish

Diet & Body — Sat, 09 Sep 2006 15:27:00 +0000

Food Safety 101

If you're eating the South Beach Diet way, chances are you're enjoying lots of fresh, delicious food. That's why it's important to consider food safety. With September being National Food Safety Education Month, it's a fitting time to brush up on the proper and safe preparation of foods, as well as the potential hazards. Here are a few common South Beach Diet -friendly foods that require special attention when handling.

Raw meat: Lean meats such as skinless chicken breast (and lean cuts of pork and beef) can harbor dangerous bacteria, which may cause serious illness or even death. To avoid this health threat, use a dedicated cutting board to prepare raw meat, and thoroughly wash all surfaces and utensils that have come in contact with the meat. In addition, make sure you thoroughly wash your hands before touching any other foods, utensils, or surfaces.

Eggs: Raw eggs have been associated with salmonella poisoning. To prevent illness, don't eat raw eggs or foods -- like fresh Caesar salad dressing and fresh mayonnaise -- made with raw eggs. Also, always keep your eggs refrigerated and make sure you use eggs immediately after cracking.

Fruits and vegetables: The surfaces of some fruits and veggies may be contaminated with pesticides and bacteria. Thoroughly wash all fruits and vegetables before eating. This goes for the inedible skins of fruits and veggies, like cantaloupe and avocados, too. Also, avoid contact with raw meats, seafood, and eggs.

Fish: Fish can be contaminated with certain toxins, so it's important to buy fresh fish and cook it soon after purchasing. When it comes to purchasing fresh fish, make sure it doesn't smell overly fishy or sour. Fresh fillets should have a shiny flesh. Steer clear of fillets that look dry or dull. Finally, thoroughly clean all surfaces and utensils after preparation.

Sonoma Diet Snacks

Diet & Body — Tue, 05 Sep 2006 13:58:00 +0000

Snacking Smart

From Sonoma Diet

Letting yourself get too hungry between meals is counterproductive to your weight loss efforts. You'll simply be tempted to overeat when mealtime comes. That's why The Sonoma Diet allows snacking. But like most things, snacking is more restricted during Wave 1 than it is during the rest of the diet. Between lunch and dinner, or between breakfast and lunch, you may have a small snack to tide you over. When you get to Wave 2, there will be plenty of possibilities. On Wave 1 there is one a Tier 1 vegetable. We allow an exception: If you're a bigger man, or if you are a woman or man who leads a very physically active life with plenty of exercise, you can expand your snack menu a bit. Here are some possibilities:

1/2 cup low-fat cottage cheese with Tier 1 raw veggies
3 ounces of hummus, either homemade or store-bought, with veggies
Low-fat cheese stick with carrots or celery
1 slice of whole grain bread with 1 tablespoon of peanut butter
2 ounces cooked chicken breast or turkey deli meat

South Beach Diet Cooking Tips: Knives

Diet & Body — Fri, 01 Sep 2006 11:56:00 +0000

The Cutting Edge

From South Beach Diet

If you're eating the South Beach Dietway, you're eating healthier and likely cooking more, too. That's why it's important to have a good set of knives. If you're not already equipped with a quality set of knives, you may want to purchase some. Fortunately, you really only need the following three knives to perform most kitchen tasks:

Chef's knife (also called a French or cook's knife). This is the most widely used and versatile knife in the kitchen. Select a very sharp knife with a blade between 8 and 10 inches long -- the longer blade will make chopping easier.
Smaller utility knife. This knife is slightly longer than a paring knife and can be used for small trimming and slicing jobs.
Bread knife with a serrated edge. Use this to easily cut through loaves of whole-wheat bread. Keep in mind that a sharper knife is safer than a dull one (since you don't need to use as much force with a sharp knife). It's also a good idea to store your knives in a wooden block. This will keep you safe as you reach for a knife and is also a good way to keep your knives from becoming dull.

Living Your Dreams

Diet & Body — Thu, 31 Aug 2006 10:13:00 +0000

Life Is in the Journey
From Jillian Michaels

Life is in the journey, guys, not the destination, so do what you can and take it one day at a time. Go slow; do it right; make it permanent -- then help out others who are where you were. I'm so psyched to have a great example of one member doing just that! Read on and get inspired:

"I've found that if I don't set goals and write them down, I lose sight of what I'm working for. Goal setting makes you more accountable to yourself. Short-term goals will boost your confidence, as well as help you achieve your long-term goals.

I always try to remember that when anything is being built -- whether it's a house or a better body -- it starts with a solid, firm foundation, and that's what I'm trying to create. My short-term goals include working out three times each week, eating a healthy meal once each day, walking an extra five minutes today. My long-term goals are usually stuff like: lose X pounds, or run/walk X miles without stopping.

If I mess up and, say, eat a tub of Ben and Jerry's ice cream (oh, Ben and Jerry are evil people!), I acknowledge that I'm not perfect. I might revise my short-term goals to include: Don't walk down the ice cream aisle at the grocery store. And then I get back on track and move on.

Remember, success starts with a thought that is then turned into words. And the words are turned into action. So go get those goals written down and start achieving your success!"

LLIAN'S TIP OF THE DAY

From Jillian Michaels

Living Your Dreams
Setting goals is essential for living the life of your dreams. I mean, how are you going to get anywhere in this life if you don't identify your destination? Think of your ultimate goals as destinations, and your short- and long-term goals as a road map to the life that you want to live.

How to Devein Shrimp

Diet & Body — Wed, 30 Aug 2006 12:51:00 +0000

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

Deveining Shrimp

It's not dangerous to eat shrimp with the vein in, but they can have a gritty, unpleasant texture. Taking the vein out, however, is an easy job. After you remove the shells, use a sharp paring knife to make a shallow cut along the back of each shrimp. From there, you should be able to pull the vein out with your fingers or with the tip of the knife.

Why many fruits can be both sweet and Zone Diet -appropriate

Diet & Body — Mon, 28 Aug 2006 08:42:00 +0000

The Best Sweetener?
From the Zone Diet

What's the healthiest kind of sweetener to use in coffee or tea? According to Dr. Sears, "The best type of sweetener is none -- if you can do without it." If you can't, Dr. Sears recommends using small amounts of fructose, the primary carbohydrate found in fruits. Sold in crystalline form and available in most supermarkets, fructose has the lowest glycemic index of all the natural caloric, carbohydrate-containing sweeteners. Here's why: "Fructose has to be converted into glucose before it enters the bloodstream in the usable form of glucose," says Dr. Sears -- which explains why many fruits can be both sweet and Zone Diet -appropriate. He also recommends using stevia, an herbal-based sweetener that you can find in many health-food stores.

Of all the artificial sweeteners, sucralose (sold as Splenda) is your best choice, though Dr. Sears says he still prefers fructose because it's natural. He suggests using Splenda in moderation, since it's 600 times sweeter than sugar, and strongly cautions Zone Diet members against using other chemical-based, artificial sweeteners.

MEMBERS GET MORE! You'll find hundreds of Zoned healthy living tips and ideas on Dr. Sears Zone Diet Advantage*

Sonoma Diet Dinning Tips

Diet & Body — Thu, 24 Aug 2006 15:31:00 +0000

Dine in Style!

From Sonoma Diet

Forget, for a moment, about what you eat, and think about how you eat. If you eat breakfast in the car, lunch at your desk, and dinner standing up in the kitchen with a take-out container in your hands, it's time to reevaluate your mealtime habits.

Think about your dream dining space, one that's reserved only for the enjoyment and appreciation of food. A table, comfortable chairs, plenty of light, and lots of room for you to move are basic needs. Now take it a step further. You won't have a relaxing meal in a spot that's draughty, too warm, too cold, or cluttered. If your dining area is any of these things, a lamp, a space heater, or comfortable cushions can go a long way toward making your mealtimes more enjoyable. Even a small investment, like a pretty tablecloth or fresh flowers as a centerpiece, can make you more likely to take a seat, relax, and enjoy!

South Beach Quick Breakfasts, All PHases

Diet & Body — Tue, 22 Aug 2006 11:19:00 +0000

Breakfast On the Go

From the South Beach Diet

Running late for work? Trying to get the kids off to school? Do these scenarios sound familiar? Too often, the pace of everyday life leaves us with little time to cook and prepare healthy meals -- especially breakfast. Often, it seems easier to grab a bagel or donut on the way out the door, or to skip breakfast altogether. But both of these practices can sabotage your healthy lifestyle. Eating refined carbs may cause cravings and skipping breakfast may encourage you to overeat throughout the day. Fortunately, there are a number of delicious South Beach Diet-approved breakfast options that are perfect for eating on the go. Here are some Phase-specific choices:

Phase 1:

Precooked deviled or hard-boiled eggs (Hard-boiled eggs will stay fresh in the fridge for up to a week.)
Celery sticks with natural, no-added-sugar peanut butter
Single-serve nonfat or 1 percent cottage cheese cups
Precooked turkey bacon
Individual low-fat cheese slices or low-fat cheese sticks
Sliced turkey or other low-fat meats
Tomato or vegetable juice cocktail in single-serving cans
Low-fat or nonfat plain yogurt

Phases 2 and 3 — all of the above, plus:

Low-fat or nonfat artificially sweetened, flavored yogurt (Limit to 6 ounces daily and make sure to avoid yogurts with added sugars.)
Whole-wheat sliced bread or whole-wheat English muffin topped with low-fat cheese or part-skim ricotta cheese
Fresh berries or other seasonal fruit
Steel-cut or slow-cooking oatmeal (Season with cinnamon and artificial sweetener to perk up the taste)

Sonoma Diet. Restaurant Tips and Techniques

Diet & Body — Sat, 19 Aug 2006 14:32:00 +0000

Brought to you by Sonoma Diet - a brand new and flavorful weight loss plan that brings together the art and science of flavor and nutrition.

If you're still anxious about eating in restaurants while you're on The Sonoma Diet, here are a few more pointers to get you started. Remember, with a little bit of willpower, you can have all the health and flavor of The Sonoma Diet even when the food comes from someone else's kitchen.

Order for two. If you know in advance that the portions will be too large, consider splitting a meal with your dining partner.
Ask for what you want. Don't be a slave to the menu. If it indicates that white rice comes with the salmon, ask for brown or wild rice instead. If that can't be done, ask your server if vegetables can be substituted for the rice. Manipulate your order to approximate the grain/protein/vegetable/fruit proportions appropriate for The Sonoma Diet wave you're on.
Eat slowly. Slow, pleasure-oriented dining is always a must on The Sonoma Diet. Enjoy your meal and the conversation that goes with it.

Dr. Guttersen's Tip of the Day: A Call for Health

Not sure whether a restaurant offers healthy meal choices? Give them a call. Try during nonpeak hours and ask to speak with someone who's familiar with the menu. Explain your dietary needs and determine what works with your meal plan.