Dieting & Weight Loss Advice & Support

Eating healthy can be challenging. Learn how to do it on a budget.

2007-01-11T09:23:00.000-08:00

Dinner on a Dime

The holidays are over. And that means your wallet is a little lighter. And you? Not so much. If you're looking to eat on the cheap and start shedding those extra pounds, here are some thrifty ideas to get you there.

After the holiday season, you find your credit cards maxed out, your Christmas bonus spent, your wallet thin and your belly bulging. You've overeaten, overspent and overindulged, but it's a new year and time to rein in your fitness and finances.

Eating healthy can be challenging. Often, time and money don't cooperate with your meal plan, so you stray from your healthy eating plan and settle for a bag of 99-cent hamburgers for quick food fix. But those days are no more.

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

Whole foods, organic vegetables and lean meats can be pricey, but can you put a price on your health? Well, yeah. It's Sunday night, payday isn't until Friday, and you barely have two nickels to rub together.

How can you eat for the rest of the week on such meager funds? Oh, ye of little faith, here are the tricks, tips and recipes to eat healthy without paying heavily.

"Specialty items and some organic products can be more expensive than items purchased at your local grocery store, but eating healthy doesn’t always have to cost you more," explains Pamela Ofstein, eDiets director of Nutrition Services. "For example, substitute frozen vegetables for fresh ones. They are usually cheaper and will last longer."

If you’re going to buy fresh produce, Pam recommends buying your fruits and vegetables in season, which can lower your food bill. She also suggests hitting the sale rack, buying items on sale like low-fat meats and chicken and freezing them for later to save even more cabbage.

Some of Pam’s favorite low-priced foods include brown rice, whole-grain pasta, canned tuna and canned salmon, which can be quickly thrown together for an inexpensive, healthy meal.

"Simply add canned tuna or salmon to pasta and add in vegetables. It’s a trouble-free way to get protein, carbs, healthy fats, vitamins and minerals while keeping it cheap," says Pam.

She also suggests, "Using ground, lean turkey in place of ground beef for items such as meat loaf, tacos, casseroles and more."

Also, making enough to use the leftovers for lunch the next day is a good way to save a few extra clams on lunch.

Long past are your college days of surviving on Ramen noodles and macaroni and cheese, and long gone is the metabolism that tolerated that business, but you can still eat with the money you find in the couch cushions by using Pam’s tips. Plus, you’re not spending half your food budget on beer and pizza, so you should be able to buy some fruits and vegetables.

These insider tips and tricks are nice, but you’re no Iron Chef. What are you supposed to do with a couple chicken breasts, half an onion, ketchup, a little lemon juice and olive oil? Try this recipe for Quick and Easy Chicken from the Recipe Club:

Ingredients:

1 Tbsp. olive oil
1/2 onion, chopped
2 (4 oz.) skinless, boneless chicken breast halves
1 Tbsp. and 1-1/2 teaspoons ketchup
1 Tbsp. soy sauce
1 Tbsp. and 1-1/2 tsp. white sugar
1 Tbsp. lemon juice
1/2 tsp. ground black pepper

Directions:

1. Saute onion in oil until translucent.
2. Add chicken, and brown lightly.
3. Combine ketchup, soy sauce, sugar, lemon juice and pepper; mix well. Pour over chicken, and bring to a boil. Cover, reduce heat, and simmer for 25 to 35 minutes.

Makes two servings. Nutrition values per serving: 255 calories, 28.2g proten, 8.3g fat, 669mg sodium, 68mg cholesterol, 16.5g carbohydrate and 0.9g fiber.

Check eDiets’ Recipe club for more of the many great recipes available.

Another trick to save money is to use leftovers from the night before to spice up the next day’s dinner, like this one-two punch:

Sausage and Peppers/Peppy Pasta
Meal 1: Make a simple entree of broiled, grilled or sauteed sausage and green bell peppers; use kielbasa, Italian sausage or smoked sausage. Make enough to have leftovers, and refrigerate. Note: You can also saute onion with the sausage and peppers.

For a mere $2 more, you can make this meal:
Meal 2: Boil, according to package directions, whole-grain pasta. While the pasta is cooking, chop the leftover sausage and peppers (and onions if you used them). Place in a saute pan, and add two cloves chopped garlic. Simmer two minutes. Add a can of diced tomatoes, un-drained, and 1 teaspoon crushed red pepper; simmer two more minutes. Sprinkle on your favorite Italian herbs, such as basil and oregano; simmer one minute. Serve over pasta.

You’ve been eating well, but you still yearn for a burger, right? Well, instead of letting the king or the clown serve you an unhealthy hamburger, try this turkey burger to quell your cravings.

There are numerous other great recipes to try -- if these don’t tickle your fancy -- in the eDiets’ Recipe Box. You’re the new frugal gourmet, so take the money you saved and treat yourself to some new clothes.

More money and less fat -- that’s a real win, win.

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 GI Diet. Visit eDiets to fill out a free diet profile.

Shawn McKee graduated from the University of Oklahoma with a BA in Journalism and has written for The Broward and Miami New Times. He will never eat Ramen Noodles again

Ready to make 2007 your healthiest year yet?

2006-12-29T04:55:00.000-08:00

10 Energy-Boosting Foods

By Carolina Diaz-Bordon
eDiets Staff Writer

Fatigue is not fun. Worry, frustration, resentment, lack of sleep, anxiety, illness and poor diet are the top causes. Even mild forms of exhaustion can weigh heavily on our emotional and physical well-being. Luckily, our bodies are extremely resilient and many times we can conquer weariness by making a few dietary changes.

Ready to make 2007 your healthiest year yet? Check out eDiets' 23 plans. We can customize one to meet your food preferences. Nothing is more important than your health.

While most of us suffer from fatigue some of the time, there are millions who suffer from it all of the time. Exhaustion is one of the most common complaints brought to doctors. According to a recent National Sleep Foundation poll, 1 in 5 Americans say they're so sleepy during the day it interferes with their activities.

Fortunately, one of the best ways to fight fatigue is with energy-boosting foods, and eDiets.com Chief Nutritionist Susan Burke has put together a list of some of the best. Whether you're in need of a quick energy boost or sustained, long-lasting fuel, she's got the 4-1-1 on the foods that will do the job.

Quick Energy Boosters:
"The quickest energy is from carbohydrates. That's the body's first preferences for energy. Did you ever hear about carbohydrate loading? That's what marathon runners do when they run a long race, they carb load. The reason they do that is because your body's first preference for fuel is from stored carbohydrate, and you store carbohydrate as glycogen in your muscles and your liver."

For quick energy, you want to have glycogen stored and that comes from things like:
1. Vegetables
2. Whole-grain Cereals
3. 100-percent fruit juice
4. Dried fruit
5. Fresh fruit

"If you're really hungry and you want some quick energy, there's no better choice than eating some fruit. Rather than drinking a sugary drink, eat a piece of fruit. You're going to get your carbohydrates, and you're also going to get your fiber and vitamins and minerals."

Sustained Energy Boosters:
"A balance of nutrients is really what's going to give you sustained energy because your body digests protein, fats and carbohydrates differently. In other words, you can eat them all at the same time, but they are all going to be processed differently. Carbohydrates start being digested in your mouth, protein starts in your stomach and fat doesn't start until it reaches your intestines. That's why foods that are combinations of nutrients give you sustained energy."

Some good combinations choices include:
6. Nuts
7. Whole-grain pasta
8. Turkey or peanut butter on whole-grain bread

"Who said you can only have a sandwich at lunch? If you eat a sandwich in the morning for breakfast made up of protein, carbohydrate and a little fat, you might make it to lunch without being hungry. But if you eat only carbohydrates in the morning without anything else (like if you eat just a sweet roll, which is mostly just sugar and white flour), chances are you'll be hungry in a few hours."

Drink Up and Perk Up
9. Water:
"The No. 1 thing I always think about is water. When people don't drink enough water and they aren't hydrated all, their functions are out of choke. They might misinterpret hunger for being really thirsty. Energy is dependent on all the metabolic functions running properly and the No. 1 ingredient for that is water."

10. Coffee:
"Caffeine is natural. Skip the mocha chino with lots of cream and sugar. There is nothing bad about it, it perks you up, gets you going and keeps you more mentally alert. The secret is not drinking too much."

Have you taken advantage of the awesome eDiets Recipe Club yet? With more than 2,000 recipes to choose from, it's a great tool for finding delicious new foods that'll fit into your diet plan! All recipes can be scaled to meet your needs, so if you're cooking for one or for 10, we make it easy for you.

Ready to make 2007 your healthiest year yet? Check out eDiets' 23 plans. We can customize one to meet your food preferences. Nothing is more important than your health.

Do You Believe in These Holiday Weight Gain Myths?

2006-12-14T02:58:00.000-08:00

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.

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

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

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

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

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

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

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

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

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

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

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.

Nonfat Sour Cream Cake Bread

2006-12-11T07:45:00.000-08:00

Members of eDiets Recipe Club are invited to submit their favorites. This recipe received a five stars…out of a possible five! Julia O. submitted this "bread" that's more like a cake, and uses egg whites, nonfat milk and fat-free sour cream to lower the fat and calories, but is still satisfyingly flavorful.

Makes 12 servings.

Ingredients:

3/4 cup fat-free sour cream
1/2 tsp. salt
3 Tbsp. light brown sugar
2 egg whites
1/2 cup nonfat milk
1 Tbsp. vanilla extract
3 1/4 cups unbleached all-purpose flour
2 1/4 tsp. active dry yeast

Combine sour cream, sugar, egg whites, milk, vanilla, salt, and yeast in medium bowl. Mix until smooth. Pile the flour in a large flat pan and make a well in the center. Pour the sour cream mixture into the center and draw in the flour until a soft dough is formed. Gradually work in a little flour until the dough is pliant and soft but not sticky. Knead until smooth but add a minimum of flour to keep the dough from sticking.

Place in a pan and leave to rise until doubled in bulk. Beat down, knead briefly, then place in a lightly sprayed 9 inch Bundt cake pan. Leave to rise until doubled in bulk. Bake bread in a preheated 425 degrees oven for 25 minutes. Reduce the oven temperature to 350 degrees and bake until golden brown on top. If necessary, cover with foil to keep from darkening. Immediately remove from cake pan and place on rack to cool.

Nutrition per serving: 166 calories, 0.4g fat (0g sat.), 3mg cholesterol, 127mg sodium and 1.1g fiber.

South Beach Diet & Pre-Diabetes

2006-11-14T04:18:00.000-08:00

Paying Attention to Pre-Diabetes

From South Beach Diet

November is American Diabetes Month, so it's a fitting time to learn about this disease and pre-diabetes, the condition that precedes type 2 diabetes.

According to the American Diabetes Association (ADA), 18.2 million people in this country have diabetes. (About 5.2 million of them don't even know they have it.) The ADA estimates that the amount of adults with pre-diabetes is a staggering 41 million.

Type 2 diabetes is a condition defined by high blood sugar levels and abnormal insulin action. (Insulin helps the body use a substance called glucose as a source of energy for movement, growth, repair, and other functions.) Poor control of type 2 diabetes impacts the heart, nerves, eyes, and kidneys. Pre-diabetes, as the name implies, is a blood sugar level rising above what is considered normal but not as high as what occurs with diabetes. People with pre-diabetes also tend to have high blood pressure, high triglycerides (fats that circulate in the blood), low HDL ("good") cholesterol levels, and significant belly fat -- a cluster of symptoms that raises their risk for heart disease. Unfortunately, most people with pre-diabetes develop type 2 diabetes within 10 years unless they make lifestyle changes -- changes that have been found to be more effective for reversing pre-diabetes than medications, according to the National Institutes of Health.

"The most frustrating part about pre-diabetes and diabetes is that they are largely preventable and in circumstances where diabetes can't be prevented, the onset can usually be postponed," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet. "These conditions are brought on by a Western lifestyle -- eating refined carbohydrates and unhealthy fats like trans fats and saturated fats, and inactivity," he explains. But a straightforward South Beach Diet. approach to eating (an emphasis on lean proteins, whole grains, and good fats and carbs) and exercise can reverse pre-diabetes and diabetes.

"Many of my patients actually started the South Beach Diet. because they were diagnosed with pre-diabetes or diabetes, and I've witnessed their blood glucose levels revert back to the normal range," adds Dr. Agatston.

The ADA recommends diabetes screenings every three years beginning at age 45. If you have symptoms of diabetes, which include excessive thirst and hunger, frequent urination, unexplained weight loss or fatigue, or irritability; see your doctor for a proper diagnosis and treatment

There's always something healthy on the menu

2006-10-18T08:57:00.000-07:00

Healthy Choices on Every Menu
By Jillian Michaels

Heading out for a bite to eat? Don't let your diet cramp your style. Whether you're craving Asian, Italian, or good ol' American grub, there's always something healthy on the menu if you're willing to look for it.

Japanese
Sashimi is always a great choice. It's fresh fish and nothing else -- what could be healthier? If you're more of a sushi fan, order your favorite rolls as hand rolls without the rice (you can do this with almost any roll). Want to beef up that spicy tuna roll by adding a little avocado? Go ahead! Mix and match healthy ingredients to create rolls that suit your taste buds.

Italian
Choose chicken, fish, or beef -- beef carpaccio is killer -- and any salad (always ask for dressing on the side). Order your protein with red sauce -- tomato sauce is full of antioxidants. As always, avoid creamy and sugary sauces. I know it's tempting, but skip the pasta. With all the flavors of Italian meats and sauces, trust me -- you won't miss it.

French
Choose steak, chicken, or fish entrees with any salad (again, ask for dressing on the side). Or, make the salad your main course and order a Salad Niçoise with tuna, olives, and crisp vegetables. As always, avoid rich, creamy, and sugary sauces. And, hey, if you order the steak, skip the frites!

American
What's life without hamburgers? Place your order, but make sure to get that burger on a whole-grain bun (or lose the bread all together). Turkey dogs, meat chili, veggie soups, kosher turkey bacon, white meat turkey burgers, white meat chicken, and egg white omelets also make the top of my list. If you find pizza in your path, eat the toppings, but leave the dough.

JILLIAN'S TIP OF THE DAY
Dealing with Dessert
That dessert cart is tempting, isn't it? If you simply must have something sweet at the end of your meal, opt for the fruit plate or an herbal tea. If you really can't resist ordering a dessert, lessen the caloric blow and split one with your dining companion. Remember to have all the sauces and toppings served on the side — you'll thank me in the morning. -- Jillian Michaels

Emotional Eating

2006-10-17T06:25:00.000-07:00

Dealing With Emotional Eating
From the Zone Diet

Do you head straight to the fridge when you're stressed out or bored? After you complete a project, do you reward yourself with a big feast at your favorite Mexican joint? Is a tub of chocolate ice cream your response to feeling down? If you answered yes to any of these questions, you may be an emotional eater.

Emotional eating is when you eat in response to feelings such as stress, anger, excitement, and sadness, rather than hunger. Most people practice emotional eating on occasion, but since it often involves overindulging in comfort and junk foods, it can not only derail your diet, but also lead to high cholesterol and other health problems if it starts to become a habit. Here are some thoughts and advice from message board moderator Admin Jen:

"I can relate to emotional eating (as I am sure many of us can). It's a challenge to find different ways to cope and soothe ourselves, but it is well worth the effort. Here are some of the ways I have found:

Start a hobby. Reduce stress by losing yourself in something that you enjoy rather than heading for the kitchen. I recently took up knitting to keep my hands busy.
When emotions rise, take a walk or get exercise in a different way.
Get out of the house and be around people until the urge passes.
Forgive yourself for past mistakes. Don't give up — get back on track!"

Tune in tomorrow for more advice about coping with emotional eating!

Identify Your Emotional Eating Triggers

What causes you to head to the refrigerator and indulge in unhealthy foods? Is it a bad day at work? A fight with a close friend? Or perhaps having too much time on your hands?

Recognizing the emotions that trigger overeating is the first step toward overcoming emotional eating, or eating in response to feelings rather than hunger. To do this, you need to start taking note of the reasons you eat. One way to increase your self-awareness is to keep a log for a few days of what you eat and the emotion you felt just before eating.

To get you started on this task, here are some of the most common feelings that can trigger emotional eating:

Stress and anxiety: Whether they're reacting to a hard day at work or experiencing nerves about an upcoming change in their lives, many people use food to provide comfort and relief.
Loneliness: It's common for people to try to fill the emptiness they feel with their favorite unhealthy foods.
Anger: Whether they're angry or frustrated with themselves, another person, or a situation, some people try to stifle their feelings with food rather than confronting an issue or a person head-on.
Sadness, depression, or hopelessness: Instead of facing feelings of sadness or depression, people often overindulge in unhealthy, "comfort" foods, thinking that will make them feel better.
Boredom: When people have nothing to occupy their minds or their time, they often pass the hours by eating.

Remember, being aware of the emotions that trigger your unhealthy behavior will help you learn how to deal with them. When you feel an emotion that you know will tempt you to overeat, try a healthier activity instead — go for a walk, call a friend, or take bath. Make a list of the behaviors you are most likely to do. Consider writing your ideas on a note card or Post-it so you can easily access them when needed.

Tune in on Monday for more advice on emotional eating from Zone Diet Online members.

MEMBERS GET MORE! You'll find hundreds of recipes and cooking ideas on Dr. Sears Zone Diet Advantage.

How To Count Your Calories

2006-10-16T08:50:00.000-07:00

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

Diet Advice For Cole & Flu Season

2006-10-13T05:10:00.000-07:00

When You're Under the Weather

From Sonoma Diet

A cold or the flu can not only derail your plans for the week but also wreak havoc on your weight loss plan. And while the old "feed a fever" adage might not carry much scientific weight, eating well while you're sick is important for maintaining your energy level and speeding your recovery. If your cupboards are already filled with Sonoma-friendly foods, this won't be as much of a challenge as you might think. Here are a few sick-day suggestions:

Mild foods: If you can't bear too much spice while you're not feeling well, tone down the herbs and other seasonings in the recipes. For example, our Chicken Soup With Lime recipe can be made without the chili powder, cilantro, and red pepper, leaving you with a soothing and still healthful dish.

Liquids: Water and tea should be your first choices — they help you stay hydrated if you're losing fluids because of a fever, a runny nose, vomiting, or a cough. Fruit juices shouldn't be your go-to beverage unless your doctor instructs otherwise. Many are loaded with sugar and add lots of empty calories to your day.

Yogurt: The plain, fat-free variety goes down easy when you're having trouble eating solids. You might want to avoid it, however, if you're fighting a cold. Dairy may increase mucus production.

Grains: Even though grains won't help your cough or fever, a bowl of steaming rice or hot oatmeal can be just the thing when you're feeling weak. Be sure to prepare them as simply as possible. And don't forget: If all you feel like eating is one of the two sick-day staples -- dry toast and crackers — stay within The Sonoma Diet's guidelines by choosing whole wheat

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

A Strategy for Prevention

Did you know that eating a wide variety of fruits and vegetables helps boost the immune system, leaving you less likely to catch a cold? Keep colds and the flu at bay by getting your daily dose of greens, reds, and yellows. You'll be doing your immune system a favor, and the rest of your body will benefit, too.

Living with Type II Diabetes: Foods You Should Eat

2006-10-11T05:44:00.000-07:00

10 Power Foods To Beat Diabetes

By Glenn Mueller
eDiets Senior Writer

Need to watch what you eat? We can help. With 23 personalized programs to choose from, you’ll always be able to make the right choices and get your eating habits on track. To fill out a free diet profile and check out what eDiets has to offer, click here

When you are trying to balance your blood sugar, it is important to eat plenty of healing foods. In fact, you’ll be amazed at how many of them you can find in the aisles of your local grocery store. The following diabetes-beating power foods were among those featured in the recent book Healing Gourmet Eat To Beat Diabetes.

Apples: As it turns out, an apple a day might be just the thing you need to keep the doctor away. When it comes to beating diabetes, there is nothing forbidden about this particular fruit. Since they are grown in temperate zones around the world, apples come in thousands of different varieties. But, whatever type of apple you choose, you will get the maximum health benefits by including the peel in your healthy snack. Apple peels contain quercetin, a flavanoid that has been found to reduce diabetes due to its antioxidant effect.

Asparagus: Though it is a member of the lily family, the edible part of the asparagus plant is actually a sprout or shoot that appears underground. Asparagus is an excellent source of glutathione, an antioxidant compound that can help keep your blood sugar stable.

Beans: Not only are they good for the heart, but these members of the legume family also contain many different phytonutrients that can help you manage your battle against diabetes. Though dried beans are the healthiest choice, you must soak them in water for several hours before cooking.

Broccoli: President George Herbert Walker Bush may have banned this cruciferous vegetable from the White House menu, but broccoli is also an excellent source of quercetin. These days most broccoli is green, but purple, red, cream and brown varieties were also popular at one time.

Carrots: As it turns out, Bugs Bunny was smarter than you might think. His favorite snack is full of carotenoids, antioxidant compounds that can help protect the heart and balance your insulin levels.

Fish: Even if you’re not hooked on the taste of fish, perhaps the health benefits will help reel you in. Not only can these sea creatures help protect your heart, but the omega-3 fatty acids can also help balance your blood sugar levels.

Nuts: Even though they have been cultivated for more than twelve thousand years, nuts are still one of nature’s richest foods. Since they are packed with minerals and healthy fats, incorporating healthy portions of nuts into your meal plan can help protect your heart and balance your blood sugar. You’d have to be crazy not to eat them.

Oranges: Orange you glad that the world’s most popular citrus fruit has a low rating on the Glycemic Index? Oranges are also a source of many other phtonutrients that can help you fight diabetes, including flavonoids, carotenoids, terpines, pectins and glutathione.

Soybeans Oh say, can you soy? Not only are these members of the legume family a complete source of protein, but soybeans also provide phytoestrogens, isoflavones and saponins that can help balance your blood sugar.

Tea Tea time may be the healthiest time of the day. Whether you have two for tea or you drink this healthy substance by yourself, tea has phytonutrients such as catechins and tannins that can help balance your blood sugar.

Proper diet is an integral part of managing type 2 diabetes. If you're ready to take control -- and maybe lose a few pounds along the way -- eDiets can help. click here to complete a free profile and get started with our Living with Type II Diabetes plan (or choose from 22 other weight-loss plans

Zone-Friendly Foods You Should Try

2006-10-11T05:39:00.000-07:00

Three New Foods to Try
From the Zone Diet

When it comes to your diet, variety is always something to strive for. It keeps you from getting bored with any one kind of food, and allows you to maximize the number of nutrients you're consuming. To help you mix it up, here are a few foods from the Soy Zone book that you may not have tried. They could become new favorites!

Soy nuts: Eaten like peanuts, they make an excellent snack.
Edamame: Sold frozen in many supermarkets, these slightly sweet soy beans can be steamed while still in the pod. They also make a great snack.
Tempeh: This fermented soybean cake, which is sold vacuum-packed like tofu but without the water, can be grilled or added raw to soups and casseroles.

Save Time With Precooked Chicken Breasts

Using pre-roasted chicken breasts can save at least 30 minutes when you're preparing dinner. They cost a little more, but this shortcut ensures that you can make a Zone-balanced, home-cooked meal any night of the week.

To help you experiment with quick chicken dishes, try this delicious Zone Diet favorite:

Baked Chili Chicken Rellenos With Corn Tortilla
Yield: 2 servings

Ingredients
10 ounces chopped frozen peppers
1 1⁄2 cups frozen onion, chopped
Kosher salt and pepper to taste
2/3 cup precooked chicken breast
2 tablespoons light sour cream
1 cup canned black beans
1 teaspoon Cajun spices
1⁄2 cup liquid egg-white product
3 1⁄2 slices low-fat sharp cheddar, cut into strips
2 corn tortillas, cut into 2-inch strips
12 olives

Instructions
1. Preheat the oven to 350°F. Spray an 8- or 9-inch baking dish with olive oil cooking spray.
2. Spray a nonstick skillet with olive oil cooking spray. Over medium heat, sauté the peppers and onions with kosher salt and pepper until the onions are softened, about 5 minutes. Add the chicken, sour cream, black beans, olives, and Cajun spices and cook for 1 minute. Place this mixture evenly in the baking dish. Pour the egg product on top and bake 8 to 10 minutes, or until the cheese is melted and the tortilla strips are golden.

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

South Beach DietSouth Beach Diet Cooking Tip

2006-10-01T08:34:00.000-07:00

How to Cook With Tofu

South Beach Diet Cooking Tip

Born from the simple soybean, tofu is a versatile ingredientthat adopts flavor from the spices and sauces used in its cooking. It comes in numerous varieties and textures and is a great lean protein that can be eaten on all Phases of the South Beach Diet. Because tofu isalso low in saturated fat (unlike lean protein that comes from animal sources), it makes sense to include it in your meal plan from time to time even if you aren't a vegetarian.

Tofu comes in two types -- traditional (Chinese-style) tofu and Japanese-style "silken" tofu. Silken tofu is softer than traditional tofu and while it comes in varying levels of firmness, even the extra-firm variety is quite smooth. Because of its custard-like consistency, silken tofu is ideal for blending into smoothies, creating creamy dips, or for other recipes when you desire a smoother result. Traditional tofu also comes in varying levels of firmness: soft, firm, and extra firm. The firmer the tofu, the less moisture it contains and the more marinade it will be able to absorb. Traditional tofu works well as a meat replacement in stir-fries, casseroles, and baked entrees.

Since tofu comes packaged in water, it's always a good idea to drain it by pouring out the excess water. You can also blot the block of tofu with a paper towel. If the recipe calls for pressing it, wrap sliced tofu with paper towels and lay it under a heavy object (like a cutting board) for up to 30 minutes. Don't bother pressing soft or silken tofu, as it will just fall apart.

Eat These Ten Foods To Burn Fat

2006-09-25T07:29:00.000-07:00

Eat 'n Lose: 10 Fat-Burning Foods!

By Sheri Strykowski
Special for eDiets

The caring nutritionists at eDiets.com can show you how to eat gtreat while you lose weight. With 23 proven diet plans, we've got what you need. Click here to get started.

Stoke your metabolic fire and burn calories faster with diet-friendly foods and beverages. Post this list on your fridge next to the photo of you in your skinny jeans and make a copy to bring with you the next time you shop for groceries.

Just remember: Calories count, portion-control rules, and there's no substitute for a well-balanced diet and regular exercise. So get moving!

Here are the top picks culled from some of the latest research:

1. Water! One study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!

2. Green Tea! Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It's also a trendy drink among weight-conscious celebrities.

3. Soup! Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

4. Grapefruit! The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin-C-packed citrus fruit reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

5. Apples and Pears! Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So, next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

6. Broccoli! Study after study links calcium and weight loss. Broccoli is not only high in calcium but it's also loaded with vitamin C which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.

7. Low-Fat Yogurt! Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included 3-4 servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

8. Lean Turkey! Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

9. Oatmeal! This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of vitamins, minerals and fiber.

10. Hot Peppers! Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found. Here's why: Capsaicin (a chemical found in jalapeño and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

Here's how these 10 fat-blasting superstars help you lose weight:

Each of these healthy weight-loss boosters fills you up and keeps you full longer on fewer calories.

Water-rich fresh fruits, veggies and soup dilute the calories in your food and allow you to eat more without breaking the calorie bank.

High-fiber fruit, vegetables and nutritious whole grains keep your digestive system on track and steady insulin levels, which prevents fat storage.

Lean meat boosts metabolism and burns calories because it take more energy to digest than other foods.

Sheri Strykowski is a freelance journalist who specializes in health, fitness and lifestyle. Her articles have appeared in The Chicago Tribune, Lerner newspapers and National Safety Council publications. She is also a content expert who has built over 40 websites for a Fortune 100 company.

Why essential fatty acids should be part of your diet plan

2006-09-16T07:46:00.000-07:00

Essential Fatty Acids

By Atkins Diet Staff

Once you've decided on an appropriate basic vitamin and mineral formula, this other vital nutrient group should be part of your supplement plan.

Ever wonder why your doctor advises you to take one baby aspirin a day? It's because it thins your blood and helps it flow more easily through your veins, carrying nutrients to your cells and brain. It also protects your arteries from forming plaque.

Well, the essential fatty acids (EFA) do the same thing, without the side effects of aspirin. EFAs also keep your hair, skin and nails healthy. The typical American diet tends to be deficient in EFAs, particularly omega-3 fatty acids. You won't find them in a multiple vitamin/mineral because oils don't mix well with the dry powders that are pressed into tablets. However, EFAs are vital to any permanent eating program.

There are three types of EFAs. Omega-9 fatty acids are readily available in olive oil, but supplements are the only way to get adequate amounts of the other two, omega-3 and omega-6 oils. The former come from animal sources (primarily fish and marine mammals) and vegetable sources, such as flaxseed oil, which provides alpha-linolenic acid. Omega-6, also known as gamma-linolenic acid, is found in borage oil and black-currant oil. Atkins Essential Oils Formula is one way to get those essential fatty acids.

And now the answer to the essential question: Because our bodies cannot manufacture these fatty acids by itself, it is essential that they be consumed in food and/or supplements.

eDiets and Atkins Diet can help you fight the battle of the bulge. We know you're busy -- that's why we take all the guesswork out of dieting for you. Everything you need to succeed is at your fingertips. Click here to complete a free profile and get started losing today!

5 Diet Dinner Ideas

2006-09-09T08:48:00.000-07:00

5 Sensational Dinners for the Dieter

eDiets offers 23 different health and fitness programs, including the Mayo Clinic Plan. Get started today by clicking here and completing a free personal profile.

People often fail on weight-loss diets because they get bored with diet food. Are you one of those people who think that diet means deprivation? You force yourself to eat tasteless, bland food, then go off the diet go crazy?

You know if you return to your old habits, you'll gain the weight back sooner than you can say "super-size me." It's time to make all your diet dinners delicious -- and keep your weight loss permanent.

Quick, Easy and Delicious Dinners

1. Meat & Potatoes: You can have a steak as long as it's sized to meet your portion needs and it's prepared right. Choose your favorite meat (like lean sirloin, chicken or turkey breast) or a fish steak like salmon or tuna. While you preheat the broiler, spray two pans with cooking spray; prepare meat; rinse and pat dry; brush with olive oil or a low-fat bottled marinade and sprinkle with pepper and a little salt (optional).

Scrub and prick a baking potato or sweet potato and microwave on a damp paper towel on for 10 minutes, turning halfway through. Split potato and place on baking pan and spray lightly with cooking spray. Broil meat and potatoes until potatoes are lightly brown and meat is done. (Meat and poultry should be cooked through, about 12 to 15 minutes. Fish takes about 10 minutes per inch of thickness).

Serve with steamed broccoli or asparagus. I sprinkle potatoes with butter granules and add a dollop of tomato salsa. Grill the meat and potatoes if you like instead, but cook the potatoes cut side down.

2. Salad and Salmon: Who says quick meals can't be delicious? In a big bowl, mix pre-washed greens and baby spinach, sliced red onion, cherry tomatoes, a can of artichoke hearts (drained and quartered) and a can of drained wild salmon, tuna or sardines. Dress with your low-cal dressing of choice or whisk up 1 tablespoon olive oil, 1/4 cup of balsamic vinegar and 1 tablespoon of fresh lime juice. Serve with toasted whole wheat pita bread.

3. Baked chicken, rice and green beans: Rinse and pat dry skinless chicken breasts and place in a glass baking dish sprayed with cooking spray. Pour one cup of OJ mixed with a teaspoon of honey, 1/8 teaspoon cayenne pepper and 1/8 teaspoon of each dried thyme and oregano over the chicken. Bake at 350 degrees for approximately 20 minutes. Serve with instant brown rice and green beans.

4. The Glycemic Impact Diet has dozens of quick and tasty recipes. Stay motivated by adopting as permanent the lifestyle habits associated with this meal plan. Eating smaller meals more frequently means avoiding blood glucose swings associated with refined, simple carbs. One of my favorites is Cheesy Chili (this recipe serves one). Instant brown rice makes a perfect accompaniment.

4 oz. of lean, ground beef or turkey: If you want to go veggie, use tofu crumbles.
2/3 tbsp. olive oil
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/2 cup canned kidney beans, rinsed and drained
1/4 tsp. garlic powder
1/4 tsp. cumin
1/2 tsp. chili powder
1/2 cup low-sodium canned, crushed tomatoes
1/2 oz. low-fat or nonfat shredded cheese

In a skillet, heat oil on medium high. Crumble beef or turkey into skillet and sauté until browned. Add onions and pepper and cook two to three more minutes. Stir in beans, spices and canned tomatoes (with their liquid). Lower heat and simmer 10 to 12 minutes, stirring occasionally. Serve topped with shredded cheese and brown rice.

5. My Favorite Frittata: Preheat broiler. In a nonstick pan with ovenproof handle, sauté a small diced onion and a minced clove of garlic in a tablespoon of olive oil. Add sliced portabella mushrooms and a cook a few minutes, then add a half-bag of pre-washed baby spinach. Cook until liquid evaporates, about three minutes. Lightly beat two egg whites and one whole egg with 1/4 cup of low-fat buttermilk. Season with pepper and salt (optional). Add egg mixture to vegetables and cook until set. Sprinkle the frittata with1/2 oz. low-fat cheese and place pan under the broiler until lightly browned. Enjoy for a with a green salad and toasted whole-wheat pita chips.

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.

Start by replacing old habits with new ones

2006-09-05T02:54:00.000-07:00

Are You A Creature of Habit?

Jillian Michaels Advises

Old habits die hard, but the good news is that they do die. Don't lose hope or beat yourself up over it if you're having trouble breaking bad habits. It's not that easy to change your ways. Just keep plugging away.

Start by replacing old habits with new ones. The key is to learn how to take care of and pamper yourself in ways that are life affirming, not self-destructive. Learn how to deal with sabotaging emotions by establishing some healthy patterns of behavior and investing in your physical and emotional well-being.

If you judge yourself every time you're in front of a mirror, try focusing on the things you love about yourself. When was the last time you looked in the mirror and told yourself how great your features are and how beautiful you look?

If you're constantly looking to the media for celebrity fitness trends, try finding more realistic role models — real people who've lost weight or achieved other goals similar to yours. They will be the most inspiring. Start paying attention to people you know.

If you tend to blow off your workouts until your vacation rolls around -- or there's some other event, like a wedding, lighting a fire under you — ease yourself back into your daily workouts. Without commitment, you won't be able to achieve the goals you truly desire. Put your life in perspective. Everything is a choice -- from how you feel when you wake up in the morning to whether or not you floss your teeth at night. To make the right choices, you need to ask the right questions: What is my true goal, and how are the choices I'm making going to help me achieve that goal?

JILLIAN'S TIP OF THE DAY

Be Proud Now
Don't wait until you reach your ultimate goal to pat yourself on the back -- be proud now! Just taking the first step -- signing up for this program and reaching out for help -- is something to be proud of. And every achievement along the way should be rewarded. You deserve it!
Get more from Jillian Michaels!

Sonoma Diet Advice On Drinking Wine Right

2006-09-01T04:54:00.000-07:00

Shattering a Few Glass Myths

From Sonoma Diet

You've seen it in department stores: glittering crystal stemware in different shapes and sizes, from massive goblets to delicate flutes. A beautiful set of glasses can enhance your dining experience and help you appreciate a wine's color and flavor. But which glass is best for your wine?

Some wine experts will tell you that size and shape are critical to your wine's taste; others will advocate different sets of glasses -- one each for white, red, and sparkling wines. While spending a lot of money or owning several sets of glasses is unnecessary, here are a few things to keep in mind when you're choosing stemware.

Choose a glass with a bowl that's narrower at the top. This helps concentrate a wine's bouquet so you can appreciate not just the taste and look of your wine but the aroma too.
Avoid cut crystal and colored glasses. You want to appreciate the beautiful color of your wine without the glass getting in the way.
While a thin stem looks especially elegant, it can break easily. If you're looking for glasses for everyday use, choose ones with sturdier stems.
Some glasses feature a flared edge -- the glass is wider at the top than the bottom -- but this shape makes spilling more likely. Try the more standard, tapered shape, and look for a very thin lip. This helps the wine flow into your mouth more easily.
Stemless wineglasses are all the rage, and they look great on your table, but some experts believe that the heat from your hands can change your wine's flavor.

Most important, choose a set of glasses that matches your wine habits. If you drink wine only occasionally, you can find a good glass for about $6. If you're a connoisseur, some top-of-the-line models can go for as much as $100 each!

Why you should never drop below 1,200 calories

2006-09-01T02:16:00.000-07:00

Are You Eating Enough?

From Jillian Michaels

You're all trying not to go over your allotted calorie amounts for the week, but how many of you are having trouble eating enough calories? It may not seem like a big deal to consume a hundred or so fewer calories than you're supposed to each day, but that's a dangerous -- and incorrect -- assumption.

It is absolutely 100 percent essential to eat enough calories! If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will shut down.

Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable during periods of starvation, and it considers fat to be necessary to insulate your organs for survival.

Finally, a deficit of daily calories will lead to a horrible cycle of yo-yo dieting. You'll starve yourself and end up losing muscle, and when you begin to eat the right amount of calories, your body will pack on the pounds in anticipation of another "famine."

What can you do to break the cycle? If you're a woman, set your calories at 1,400 steady -- don't vary them. I almost NEVER say that, but in order to get your metabolism back up to speed and set your body right again, you're going to need consistency and time.

Stay on this calorie allowance and exercise at least five hours a week. You probably won't lose weight for at least four weeks, but the good news is that you won't gain either, and hopefully we will have gotten your metabolism back on track permanently. After about four weeks or so, you should start to lose weight, and then you can begin to vary your daily calorie intake -- as long as you never drop below 1,200 calories. Now, go get something to eat!

JILLIAN'S TIP OF THE DAY

Moderation, Not Deprivation
The only types of foods that are truly bad are the ones that are loaded with trans fats, which are bad because they cause heart disease. A glass of wine is not bad at all. As far as I'm concerned, anything in moderation is fine. Who in the world would want to live a life without little indulgences, like a glass of wine or a chocolate truffle once in a while? The key is to drink one glass of wine, not the whole bottle. Enjoy a snack-size candy bar, not a king-size bar, and not a whole bag of cookies. Get it? It's not so much about dieting as it is about learning to live differently. Jillian Michaels

Eat The Foods You Enjoy

2006-08-31T02:37:00.000-07:00

Fat Burning Food For Thought
There are three factors associated with losing body fat: nutrition, exercise and consistency
Combine Protein And Carbohydrate At Your Meals
Meal Spacing
CONSUME SOME MONOUNSATURATED FAT
Eat The Foods You Enjoy

Use the points I've outlined above and simply eat the foods you enjoy. If you enjoy eating fried chicken and French fries every day, there's not a lot I can do to help you lose fat. However, if you enjoy a variety of healthy foods, such as whole grain bread, pasta, rice, potatoes, chicken, tuna, turkey, cereal, peanut butter, olive oil fruits and vegetables, then you can construct a healthy and realistic program that works for you.

Don’t like to pack a lunch? No problem, get yourself a turkey sandwich on rye with lettuce, tomato and mustard. Another example is a chicken sandwich on a small roll with a piece of fruit on the side. Use your imagination! Can't think of a good snack? Why not try some yogurt with a handful of almonds mixed in? The possibilities are endless, but you must plan. Once you understand the system, you will be losing body fat at a consistent pace.

Don't be one of those people who always struggle with fat loss and is always frustrated with their body. It’s not all that hard to implement and once you design a good nutritional program, you’re on your way to increased body fat loss.

Looking for more information? Join eDiets and visit Raphael’s support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

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.

CONSUME SOME MONOUNSATURATED FAT

2006-08-31T02:36:00.000-07:00

One of the big myths in this society is that fat makes you fat. The truth is too much of any nutrient can make you fat. In fact, there are some essential fatty acids that are the building blocks for specific hormones that control how much body fat you can gain or lose. Your body needs unsaturated fats to create these hormones! People who start consuming 20 percent to 30 percent of their calories from monounsaturated fat can actually burn more body fat than if they consumed a lesser fat percentage!

Monounsaturated fat is excellent for the immune system, cells and many bodily functions. A small amount of monounsaturated fat such as olive oil, natural peanut butter, unsalted almonds, avocados or Flax oil will help keep you full until your next meal. Saturated fats, on the other hand, can lead to heart disease and increased body fat. Sources of saturated fat are bacon, fried food, butter, etc.

Looking for more information? Join eDiets and visit Raphael's support group (Fitness For You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

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.

Meal Spacing

2006-08-31T02:35:00.000-07:00

Now that you know how important combining your meals is, let's take a look at when to eat these meals. If we want to control our blood sugar levels to lose fat, it's important that the meals be not only balanced, but somewhat small. These meals should be spaced every three hours for tight insulin control.

Have you ever seen someone go on very low calories and not lose body fat? Internally, the body is only concerned with survival. All it wants to do is keep you alive! If your body senses it's not getting enough calories, it will hold onto fat to make sure you survive what it perceives as a famine. By the same token, if you consume too many calories, the body will hold onto fat to protect you when that perceived famine takes place. It senses you are storing for the winter, and it is more than happy to oblige by putting on the fat!

If you want to make sure you are not on either end of this spectrum and more in a fat burning mode, how do you do it? Control blood sugar levels! Take in three small meals and three snacks spread every two to three hours. Do I sound like a broken record with the blood sugar theme? Excellent! Now, you know how important it is.

A sample meal schedule may look something like this:

6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack
6:00 Dinner
9:00 Small Snack

Combine Protein And Carbohydrate At Your Meals

2006-08-31T02:34:00.000-07:00

You may have heard of the glycemic index. It's simply a scale that ranks carbohydrate sources according to the simplicity or complexity of its sugar, starch and fiber content. Foods high on the glycemic index are made up of primarily glucose, the smallest sugar molecule possible. These foods, when consumed in excess, raise blood sugar levels and require the pancreas to secrete excess insulin to reduce the blood sugar levels. When excess insulin is consistently produced, we get fat!

Foods high on the glycemic index are white bread, cereals, baked potatoes, white rice, pasta, etc. I'm not suggesting that you eliminate these foods. I'm merely proposing that you consume them in moderation and in proper balance with good sources of protein.

Foods low on the glycemic index are fruits, vegetables, oatmeal, skim milk etc. I recommend that you get a list of high and low glycemic foods for your personal meal planning. So, how do we continue to eat these foods but lose fat? One of the great things about lean protein sources is they not only assist in building muscle but also slow the entry rate of carbohydrates into the blood stream.

If you consume a large pasta meal, you will most likely spike your blood sugar levels. However, if you slightly reduce the pasta amount and add some lean protein such as baked chicken breast, you actually create a more balanced blood sugar level.

Another example: Two cups of rice will have a very different affect on your blood sugar level compared to one cup of rice combined with four ounces of turkey. A bowl of cereal will have a very different affect on your blood sugar levels compared to one cup of cereal with some egg whites on the side. Don’t forget this vital point; if you control blood sugar, you control body fat.

There are three factors associated with losing body fat: nutrition, exercise and consistency

2006-08-31T02:33:00.000-07:00

I'm focusing only on nutrition, because it's the most difficult for just about everyone. Based on the fact that I'm a competitive, natural (drug-free) bodybuilder, I must sometimes reduce my body fat to ridiculously low levels while preserving as much muscle mass as possible.

Based on this fact, I've come to learn a few things along the way concerning how the human body reacts to nutritional variation. In addition, because of my passion for learning, I have experimented with just about every diet known to mankind: high-carbohydrate diets, low -arbohydrate diets, high-fat, low-fat and a host of others.

Why have I tried so many variations and programs? Because I wanted to get a true understanding of how a specific ratio of protein, carbohydrate, fat and calories affects my body. Science and research is vital in the area of nutrition, but if I had never used my body as a lab experiment, how would I ever really know the pros and cons of a particular diet?

There are more than 30,000 diets registered with the Food and Drug Administration! Why so many? Because everyone knows there’s a buck in diet programs, and everyone knows that as soon as a person fails on one, they will jump to another.

The truth of the matter is losing body fat through proper nutrition is not all that difficult. The first thing you have to do is eliminate the words "diet" and "lose weight" from your vocabulary. From now on, I want you to replace the word "diet" with "nutrition," and the words "lose weight" with "lose body fat."

Diets are doomed to failure and losing weight implies losing fat and muscle. You don't want to lose muscle! This may sound like a play on words and insignificant, but I assure you, it's quite significant in the way we process information.

There are several factors to understand in losing body fat through intelligent nutrition. These factors will assist you in creating a strategy for success. I will not venture too deep into science, but just enough to provide you ammunition. Instead, I will focus more on a real life specific strategy you can implement. One that’s easy to manipulate.

Fat Burning Food For Thought

2006-08-30T06:39:00.000-07:00

By Raphael Calzadilla ACE, RTS1, APEX
Special For eDiets

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 GI Diet. VISIT eDiets to fill out a free diet profile.

"Every new diet is a literal repackaging of an old idea dressed up with a
great new marketing plan."

-- Dr. Joe Klemczewski, Author of Metabolic Transformation

Fat Burning Food For Thought
There are three factors associated with losing body fat: nutrition, exercise and consistency
Combine Protein And Carbohydrate At Your Meals
Meal Spacing
CONSUME SOME MONOUNSATURATED FAT
Eat The Foods You Enjoy

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.