Weight Loss

Can you eat your way to a thinner body?

2007-03-13T07:18:00.000-04:00

The truth about Atkins diet and defying age

Do you want to "defy" Father Time? Dr. Atkins of the famed Atkins-Diet was called "the age-defying doc" in many interviews. I found this odd as he was only in his 70s. He died as a result of a freak accident. While there are conflicting reports, he was probably in decent health. However, when it comes to "defying age", Atkins doesn't even make my Top 100, let alone my Top 10.

Atkins was not into exercise. He was not an obese man, but he was certainly not fit. He chose to 'eat' his way to a 'thinner' body. That only works if you want to be a smaller version of the same, weaker, flabby you. Not fun if you ask me. When I was obese, I wanted to be a smaller, more muscular, stronger, more energetic, balanced, dynamic me. What do you want? I do thank Atkins for brining issues of insulin resistance to the public eye, controversy and all. This is an important topic.

So, is the answer a low-fat-vegetarian life? I've seen vegetarian doctors who look like they were just released from a prison camp. Drawn and frail. Still others live the vegetarian lifestyle and age beautifully. I've seen people eat meat and fat and look, feel, and live like a million bucks-- while others look like a "literal" million... All green and wrinkly. What gives? There is a pattern here in all the chaos. It is the truth underneath the fluff and the trends. It is the foundation of my book -- Fit Over 40

Get this: there is no such thing as a "healthy" diet-- or even a healthy lifestyle. We're all unique. You simply must do what I talk about in Fit Over 40 if you ever want to be lean and healthy --

------- > Personalize.

Perhaps you've done it already...that's great. Want to do even better? Role Models -- that's a great place to start. My book is full of them. Pattern and repeat. That's the secret to faster results. You just have to pattern the 'right' people. Sometimes that isn't so easy. We look at the people in the gym who are super-fit and assume, "Hey, that's the guy or gal I want to follow. He/she looks great!" So what? He or she may be born with incredible genes. He or she may have had plastic surgery. In today's gyms, he/she may be on drugs that help you look better. You simply must find specific role models. Then pattern your routines accordingly. And, adjust those routines to suit you. Personalize. Stop following the masses. Use the examples set by people who have been where you are right now...and succeeded. People with your general bodytype, health issues, and even lifestyle. Are you looking for THE age-defying... Supplement? Diet?? Workout plan??? Forget it! You won't find one -- but you will most certainly find the one for you if you use my principle of Role Modeling covered in Fit Over 40

So, can you 'defy age'? Let's get straight with the terms. The word "defy" does not mean "cease". At this point, no one can stop aging. According to Dave Kekich, founder of Maximum Life Foundation, this will change eventually. Sooner that you may think. They estimate 50-75 years. Wow. Perhaps. Perhaps not. For our discussion it is not important. The reason?

----- > Age is far more a state of mind than
----- > a state of body.

This does not mean you just "think young" and presto -- you feel it. No way. That's the illusions hucksters want to sell you. I am here to give you the 1-2-3 facts. Some of these facts are really cool and fun. Others require some hard work and lifestyle modifications. So what?

----- > Without a challenge, we die. Remember that. To find the age-defying routine that works for you, you must experiment. Start by role modeling. I helped you get started with 52 examples age 40-80, found here -- Fit Over 40

Role modeling allows you to see and apply the results and actions of others. My role models in Fit Over 40 are all living 10-30 years under their chronological age in terms of looks, health, and energy. Pattern them. Duplicate their results in your own life using your own plan. One that you have personalized with your own goals.

----- > "OWN fitness." That's one of my favorite sayings. Why rent energy, health, and vitality when you can own it? While this feels challenging at first, it is actually freedom defined. Life occurs only in the now -- this present moment. The moment has already passed to the next, and the next. Tick-tock... I'm challenging you to "re-create your now". Start by simply changing your mind toward what it means to age. I know...simple. Simple does not always mean "easy". But, simple is always uncluttered. Once you choose to think with power using the principles I cover in Fit Over 40 and in my BodyTalk audio CD, guess what? Your body must follow. Every single time. No exceptions. Let's kick Father Time where it hurts. Sincerely, Jon Benson Creator/Co-Author, "Fit Over 40 "

Jon Benson
Transformational Life Coach, Health & Fitness Counselor
Award-winning Web Author -- Creator, M-Powerseries.
Fit Over 40

Fit At Any Age

2007-01-05T05:00:00.000-05:00

50... 60... Even 70: Be Fit At Any Age

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro.

A few years ago a wonderful woman asked me if I would personally train her. She was a little concerned because she was in her 60s and, although very active, never had a formal exercise program. The woman Im referring to is my mom. So how could I possibly refuse

Proper nutrition and exercise can help boost your mood and give you a more positive outlook on life.
CLICK HERE to learn more about the customizable program available through eDiets !

With my mom I focused on the same things that I do with everyone I train:

Making sure I completely understood her goals and health conditions (including any medications she takes). Making sure she had a physical within the last year. Focusing on slow and natural progression -- the key to success. Creating balanced strength in the entire body. Structuring just the right amount of cardiovascular exercise to increase energy and burn fat. Performing stretching exercises to improve flexibility.

Training my mom was actually a wonderful experience because I had the pleasure of watching her get strong and fit. And the day she flexed her biceps muscle and said “feel how hard this is,” I knew she was hooked on exercise.

The fact of the matter is that we are an ageing population. According to the U.S. Census Bureau, adults age 55 and older number 59,266,437 or 21.06 percent of the U.S. population. By the year 2030 this number is expected to grow to 107.6 million (31 percent of the population). Americans over age 65 comprise 12.4 percent of the population at 34,991,753. This number is expected to double to 70.3 million by 2030.

With rising health-care costs related to cancer, osteoporosis, diabetes, obesity, cardiovascular disease, etc., we simply must take personal accountability for improving our health and well-being no matter what our age.

Let's move on to the fun stuff.

I'm providing the exact workout I gave my mom. I know it may not be applicable to everyone based on injuries, health conditions and other factors, but it's certainly a very good and safe starting point. This workout is applicable to men and women. Only the poundage used will be different based on strength levels.

If you're under age 55, you may be thinking that this article isn't for you, but I'm sure there is someone in your life who can benefit from it. Please pass it along.

Exercise Notes:

Perform 12 to 15 repetitions with a moderate weight for each exercise. You'll need to experiment a bit to find the best starting weight. Beginners should perform one set of each exercise. Everyone else can perform two sets per exercise. After completing one exercise, move to the next, but try to take no more than 90 seconds between exercises. The routine is to be performed on two alternate days per week. All exercises are to be performed with correct form.

Concerning the cardiovascular recommendation, I recommend three to four days per week for 20 to 40 minutes depending on your fitness level. Don't worry, it will improve! If you need to do less, that's OK.

The exercises are comprised of strength training, cardiovascular and stretching. You may perform the cardiovascular exercise on non-strength training days or on the same day as strength training.

Begin with a five- to 10-minute comfortable warm-up on the treadmill before starting the strength training workout.

1. Strength Training

2. Cardiovascular Exercise

Walking

Beginners -- walk for 20 minutes three days per week.

All others -- walk for 30 to 40 minutes three to four days per week.
Movement: Standing straight with a relaxed stance is important. Avoid unnatural arches that may occur in the lower back. Make sure that the buttocks are not protruding out of alignment with the spine. The buttocks should be in line with the spine, or tucked under the body. Your head should be centered between the shoulders and your chest should be up with your shoulders back. Bend your arms at the elbows until they are 90 degrees. While walking, your arms should swing back and forth.

Key Points:

The New England Journal of Medicine presented a "prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women." This 1986 study was conducted on 72,488 female nurses ages 40 to 65. The study indicated that, "brisk walking and vigorous exercise are associated with substantial and similar reductions in the incidence of coronary events among women." (New England Journal of Medicine, August 26, 1999 -- Vol. 341. No. 9)
Anyone with the approval of their physician can incorporate walking into a fitness regimen.
Walking comes more from the hips than the thighs.
Your hips should be loose and relaxed.
Strides should be short and fast.
You will later naturally develop a longer stride.

3. Stretching: Click here for live demos of Stretching Exercises

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

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.

Fitball Abs Workout

2006-09-27T09:43:00.000-04:00

By Raphael Calzadilla, B. A., CPT, ACE
eDiets Chief Fitness Pro

Just about everyone has heard of the fitball and its tremendous possibilities for developing tight and strong abs. For the person who wants to get tight abs but is bored with floor crunches, the fitball is a marvelous investment that can help tighten muscles and improve balance.

Combined with a cardiovascular program and your eDiets nutrition plan, you can achieve a tight tummy and improve your overall level of fitness.

These large inflatable balls have actually been around for a long time and were originally used for rehabilitation by physical therapists and orthopedists. Rehabilitation specialists discovered that fitballs were great tools to assist those with neurological, orthopedic and general balance disorders. After many years, it made its way into mainstream fitness and can now be found in just about every gym in the country.

When purchasing a fitball just remember that one size does not fit all. Follow these size guidelines:

Under 5'0" -- 45cm ball
5' 1/4" to 5'6" -- 55cm ball
5'6 1/4" to 6'0" -- 65cm ball
Over 6'0" -- 75cm ball

You know you’ve chosen the correct size ball if your thighs are parallel to the floor while sitting on the ball. The only time I recommend a slightly larger ball is if someone wants to use the ball for an office chair, has extremely long legs for their height, wants to use the fitball only for stretching, or has severe lower back problems.

One of the reasons I like the fitball for ab work is that it requires you to become fit on several levels. The lack of stability experienced while lying on the ball forces one to isolate ab muscles that normally might not be isolated when performing a floor crunch. This not only develops great looking abs, but also improves balance.

I’ve created a fitball workout that focuses on the various regions of the abdominals (upper area, lower area, obliques). Make sure you follow the directions and use precise form. The ball may feel a bit odd at first but that’s only because you’re not used to balancing yourself. I also recommend having someone by your side the first few times until you get used to it. After some practice, you’ll really feel the abs working.

Perform two to three sets of each exercise for 12 to 15 challenging repetitions on three alternate days of the week. If you are beginner, then for three months practice only the first two exercises (fitball crunch and fitball oblique curl). After three months you can add the fitball advanced reverse crunch but only if you’re ready and capable.

The Fitball Tight Abs Workout

1. Fitball Crunch

Starting Position:

Begin in a seated position on the ball with your feet approximately shoulder-width apart.

Walk your feet out and slide your back onto the ball until the ball is fully supporting your mid- to lower-back area.

Pay particular attention that the lower back is supported.

Your feet will be shoulders-width apart for stability but if you’re feeling as if you might lose your balance, simple spread your feet a bit wider.

Place your finger tips lightly on the side of your head or crossed over your chest.

Movement:

While in position, contract the abdominals and raise your upper body about half way up and perform the crunch.

You should feel tightness in the abs as you rise up and contract.

Key Points:

Don’t think about your upper body moving upward; instead, focus your attention on your abdominals.

Exhale while raising your body.

Inhale while returning to the starting position.

To increase the difficulty of this movement, you can bring your feet closer together or move farther back on the ball.

Be sure to keep your head and neck relaxed.

2. Fitball Oblique Curl

Starting Position:

From a seated position on the ball, walk your feet out until the ball is fully supporting your mid- to lower-back region.

Place your hands lightly behind your head or across your chest.

Movement:

Contracting the abdominals, slowly raise your upper body about half way up.

Once you are half way up, contract your obliques (side of the waist) to slowly rotate first to the right and then to the left. Try to also contract the abdominals as you rotate (don’t just turn the body).

Return to center and slowly return to the starting position.

Key Points:

Exhale while lifting and rotating your body.

Inhale while returning to the starting position.

Be sure to keep your head and neck relaxed.

3. Fitball Advanced Reverse Crunch

Starting Position:

Lie on the ball with your upper back supported by the ball and hands above your head holding onto a solid support such as the support for a cable machine in the gym or the footboard of your bed at home.

Bring your legs up until your hips and knees are each at a 90-degree angle.

Movement:

Contracting the abdominals, curl your legs up toward your body.

Slowly return to the starting position.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Lower your legs only as far as you can while maintaining control.

As always, your ultimate success in achieving your goals is based on effective exercise (weight training and cardio), following your nutrition plan and massive amounts of consistency.

Check with your doctor before starting this or any exercise program.

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!

Subscribe to Diet and Body

2006-09-15T09:33:00.000-04:00

Subscribe to our live mailing list. Get updates, tips, tricks, diet review - share your thoughts and ask quesitions! We work with the most reputable company on the Net to insure a safe, privat, and confidential service for you.

Subscribe to Diet and Body

Email:

Browse Archives at groups.google.com

Opt out any time, with one click

Olive Oil, a Good Fat

2006-09-07T05:37:00.000-04:00

Olive Oil Tricks and Tips
From the Zone Diet

Olive oil is great for your health, as long as it is enjoyed in moderation. In fact, the Food and Drug Administration's has even given this flavor booster its stamp of approval. In 2004, the FDA allowed olive oil products can carry a "qualified health claim" about their heart-healthy benefits.

Many products carry this claim, and some are more appropriate for The Zone Diet than others. Here are good ways to enjoy olive oil, and a few products to avoid:

Spray canisters designed for olive oil are a great new invention because they evenly disperse a small amount of oil over a large surface — your sauté pan, for instance.
Spreads that come in margarine-type tubs aren't ideal when you're in the Zone. They're often promoted as healthier than butter and margarine, and contain no saturated fat or trans fats, but their primary ingredient is usually soybean oil. Before you buy one of these spreads, check the ingredients label.
A trick for distributing a small amount of oil over your salad greens: Put washed and well-dried greens in a resealable plastic bag and pour oil-and-vinegar mixture into the bag. Seal the bag and shake vigorously to distribute.
"Keep in mind when purchasing olive oils that each has its own distinct taste, smell, appearance, and even antioxidant content, depending on the olive variety it's derived from," says Dr. Sears. His favorite: his own Organic Extra Virgin Olive Oil, which is rich in hydrophobic antioxidants, compounds that may help prevent the inflammation behind some health problems.

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

Weight Loss Cheating And Treating

2006-09-06T05:08:00.000-04:00

Change "Cheating" to "Treating"

From South Beach Diet

It's all too common for people trying to shed a few pounds to obsess over their momentary lapses -- their so-called "cheats." But worrying about cheating only encourages feelings of guilt and failure, two powerful negatives that can compromise weight-loss efforts. Instead of thinking about these occasional indulgences as "cheating," consider them "treating." In fact, the South Beach Diet is a lifestyle that allows for occasional treats. The South Beach Diet isn't about deprivation; it's about enjoying delicious meals and snacks -- even sweets like dark chocolate -- from time to time. The unique three-Phase structure is designed to help you cope with -- and overcome -- cravings. Once you've adopted the principles of the program, it's okay to treat yourself to an occasional indulgence. That's what makes the South Beach Diet a lifestyle -- and what makes it so easy to follow.

As Dr. Agatston says, "Once you're used to eating the South Beach Diet way, you can have a varied and satisfying meal plan. A rare treat should not affect weight loss or cravings." When it comes to treating yourself, Marie Almon, M.S., R.D., Nutrition Director of the South Beach Diet , has this helpful advice: "Enjoy three bites of your indulgence. Generally, that's enough to satisfy you."

As many carbohydrate-controlled diets, the South Beach diet consists of different phases. Foods can be disallowed on the early phase and allowed on later phases and so are snaks.

Snaks Good for the Phase 1:

Celery
Green or red peppers
Cauliflower and broccoli florets
Dill pickles
Sunflower seeds
Soy nuts

Phases 2 and 3 Snaks:

Carrot sticks
Whole-wheat crackers
Air-popped popcorn
Apple slices
Whole-wheat tortillas with salsa or a bean-based dip

What are your fitness mistakes?

2006-09-03T12:19:00.000-04:00

The Top 10 Fitness Mistakes

by Jennifer May, M.S., R.D., M.S.

For DietWatch

Exercise, as you well know, is essential for weight loss and overall
health. However, many exercisers make mistakes that compromise the
effectiveness of their workouts -- or worse, increase their risk of
injury. Read on to find out if any of these mistakes are getting in the
way of your goals.

1. Not asking enough questions

This is the first place you should start if you are looking into
joining a fitness facility or working with exercise professionals.
Always check the credentials of your trainers, class instructors, etc.
Be sure that any available nutrition information is provided by a
registered dietitian. Inquire about educational background, years of
experience, and ask to meet anyone that you may be working with. Aside
from making sure that everyone is professionally qualified, it is
important to make sure that your personalities are compatible. It is
also a good idea to ask the health club's representative about payment
options, cancellation policies, whether it is possible to freeze your
membership for an extended period of time, etc.

2. Trying to do too much, too soon

We are often very motivated when we begin an exercise routine, and
sometimes that can lead to starting out too fast and doing too much too
quickly. Individuals who do this are more likely to burn out and give
up on exercise altogether.

If you have or have had any medical concerns (diabetes, heart
issues, arthritis, sports injuries, etc.), be sure to discuss your
exercise goals and plan with your healthcare provider. You might also
request a referral to a physical therapist, who can show you how to
perform exercises correctly and effectively within any limitations that
you might have. If exercise is new to you, a personal trainer can help
you develop a plan that will allow you to progress safely.

3. Setting unrealistic expectations

No matter what the fitness magazines promise, you are not likely to
have a "bikini body" in one month, especially if you are significantly
overweight and out-of-shape to begin with. Nor will you be transformed
from couch potato to marathon runner in such a short stretch of time.
However, with patience and dedication, you will become leaner,
healthier, and more fit.

Build your fitness routine gradually. Try focusing on one area (such
as aerobic exercise) and then adding other activities (such as strength
training, flexibility training, or relaxation exercises) as you become
used to your routine. Understand that a reasonable rate of weight loss
is 1-2 pounds per week. Losing more than 2 pounds per week means that
you risk losing muscle and bone tissue as well as fat, and cutting
calories too low means that you risk compromising your vitamin and
mineral intake and your metabolism.

I recommend that you weigh yourself no more than once a week --
preferably first thing in the morning, after you've been to the
bathroom but before you've had anything to eat or drink. Take your body
measurements on a regular basis, perhaps once a month, and use the
DietWatch Planner® to record both your weigh-ins and your measurements.
However, don't let these numbers dictate how you feel about yourself
and your progress!

4. Performing strength training exercises improperly

If you are new to strength training, ask an attendant or a trainer to
show you how to use the weight machines and what the proper form is for
free weights and weight machines. (A session with a trainer is also a
good idea if you need a refresher or if you are ready to increase the
intensity of your strength training.) Before you even get on the
machine, make sure it is adjusted correctly (seat height, amount of
weight, etc.). Choose a weight that you can lift for 2-3 sets of 10-15
repetitions each -- you should be fatigued at the end of the exercise,
but you should be able to maintain correct form throughout. If the
first few reps are very difficult, or if you find yourself using
momentum rather than muscle to hoist the weight, then decrease the
amount of weight you are lifting.

Don't rush through your lifting, and don't jerk or swing the
weights. Perform each repetition deliberately and with control.

Don't hold your breath! Exhale on the exertion phase (when you are
lifting the weight), and inhale during the relaxation phase (when you
are releasing the weight).

Finally, remember to give each muscle group at least 48 hours of
rest between training sessions. You can do this by doing a full-body
strength-training workout every other day or by training every day and
alternating between lower body and upper body exercises.

5. Using cardiovascular machines improperly

Again, make any necessary adjustments to the cardio machine before you
get on. Don't be afraid to ask questions about using a new cardio
machine or any of its preprogrammed workouts. And don't lean on the
machine! Leaning decreases the effectiveness and the calorie burn of
your workout. If you can't stand up straight while using the treadmill,
StairMaster, or elliptical trainer, then you need to decrease the speed
and/or the resistance level.

6. Not taking enough time to warm up or cool down

Don't skimp on warming up, cooling down, or stretching; otherwise, you
risk stressing your heart and injuring your joints and muscles. For
best results, warm up for 5-10 minutes (the longer your planned
workout, the longer your warm up should be), then stretch for about 10
minutes before your workout. Don't try to stretch before warming up a
little, as cold muscles are more prone to injury.

What intensity is appropriate for a warm up? You should still be
able to hold a conversation after you have finished warming up. If you
find yourself talking in gasps, you need to warm up more slowly.

To cool down, gradually decrease your speed and intensity. The cool
down should be similar to the warm up, only in reverse. Finish your
workout with another 10-15 minutes of stretching, with particular
emphasis on muscles that you used heavily during your workout.

7. Not wearing appropriate attire

You don't need to wear the latest (or most expensive) workout gear
featured in your favorite fitness magazine, but you do need comfortable
clothing and supportive shoes. Here are some tips to keep in mind:

Wear clothing that is appropriate to the activity and the season.
Wear layered clothing during cold weather -- layers trap heat more
effectively, plus you can peel off layers as necessary as you get
warmed up.

Choose fabrics that "wick" the sweat away from your skin.

Choose footwear that fits and is appropriate to your chosen
activity.

If you are a woman, you'll spare yourself some discomfort if you
have a good exercise bra.

If friction is a problem, apply talcum powder or petroleum jelly
to sensitive areas. (Hint: Biker-style shorts are more likely
than loose-cut shorts to protect your thighs against chafing.)

8. Consuming "sports drinks" and energy bars unnecessarily

Most recreational exercisers do not need “energy” bars or “energy”
drinks. A sports drink is only necessary for a workout that lasts 60-90
minutes or more. For a moderate workout that lasts for less than an
hour, water is enough.

However, do drink plenty of water. Have at least two cups of water
before your workout, plus another four to six ounces of water every 15
minutes during your workout. Remember -- by the time you begin feeling
thirst, you have already become mildly dehydrated!

9. Trying to push through an injury

A dull muscle ache after a workout is normal, for beginning exercisers
and veterans alike. This soreness (called delayed onset muscle
soreness, or DOMS) is caused by tiny tears in the muscle. It’s the
process of healing these tears that causes muscle tissue to grow and
become stronger.

However, sharp pain during a workout is not normal. Do not
try to "work through" the pain, and if the pain is severe or unusual,
don’t hesitate to visit your physician. Also, consult your physician
about the use of painkillers, especially non steroidal
anti-inflammatory drugs (NSAIDs) such as ibuprofen. Overuse of NSAIDs
has been linked to ulcers and other ailments.

Needless to say, seek immediate medical attention if you
experience any of the following symptoms during or after your workout:

uncomfortable pressure or pain in your chest

pain or pressure in your chest that radiates to the neck, jaw,
shoulders, upper arms, or back

chest discomfort with lightheadedness or fainting

shortness of breath or a cold sweat that is different from the
sweating and breathlessness that accompany normal exertion

10. Staying stuck in a routine

If you never alter the amount or the intensity of the exercise you get,
you are likely to end up on a plateau. To better understand how your
muscles adapt to exercise, consider the effort it takes to lift a
gallon of milk out of the fridge. If your body couldn’t adapt to the
demand of lifting that gallon jug, then your arm would ache every time
you poured a glass of milk!

For best results, shake up your workout at least once a month. There
are several ways to change your current exercise routine:

Add an extra workout per week.

Increase the length of two or three of your weekly workouts by
10-15 minutes.

Use interval training to gradually increase your walking,
running, or biking speed. For example, on the treadmill you could walk
at a steady pace of 3.5 mph for four minutes, then add a "burst" at 4.0
mph for one minute, and repeat this pattern until it is time to cool
down. If you are exercising outdoors, you could time your speed
"bursts" with a stopwatch or use trees or telephone poles as your
guides.

Try new activities, particularly those that exercise different
muscles. For example, if you’re a walker, try cycling or swimming.

Establish a mini cross-training routine at the gym. Instead of
hopping on the treadmill for 30 minutes straight, use the treadmill for
just 15 minutes and then finish up on the rowing machine, stationary
bike, or elliptical trainer.

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

Flexible Dieting For Weight Loss and Fat Loss

2006-08-31T11:38:00.000-04:00

What if I told you that being less strict with your diet could make it work better?
Learn how being too rigid of a dieter can actually cause you to fail on your diet, binge eat, and end up weighing more...

A Guide to Flexible Dieting

My name is Lyle McDonald. I'm an exercise physiologist and trainer whose advice has helped thousands lose fat and keep it off.

I'm known in the industry for my no-nonsense, no fluff, no BS approach to nutrition and training for fat loss.

I won't tell you what you want to hear...EVER

I believe in telling people the truth, telling them what they need to hear, even if it means cutting into my bottom line.

For years I've sought out dieting solutions that worked. I use a combination of scientific research, personal experience (and experimentation), along with the feedback I've gotten from clients, trainers, and elite fitness professionals.

Does this Sound Familar?

You've just started a new diet, convinced that this time it's going to be different and it's going to work. Everything is going fine, you're developing new eating and exercise habits and then the problem hits.

Maybe it's something small, a slight deviation from your diet. A cookie, that piece of candy that you just can't resist.

Or it's something bigger, a social event or a meal out.

Or, at the extreme, a vacation that comes up where you are going to be out of town for a week or more.

What do you do?

If you're like most people, here's what happens: you eat the cookie, figure you've blown your entire diet and might as well eat the entire bag. Clearly you were weak willed, the guilt sets in and it's all over.

Special events are even worse. Since it's going to blow your diet anyhow, you might as well just pig out and give up completely, right?

Vacations can be the ultimate horror, it’s not as if you’re going to go somewhere special for 3 days (or longer) and stay on your diet, right? Might as well throw it all out now and just eat like you want, gain back all the weight and then some.

What if I told you that none of that had to happen?

What if I told you that expecting to be perfect on your diet was absolutely setting you up for failure, that being more flexible about your eating habits would make them work better?

What if I told you that studies have shown that people who are flexible dieters (as opposed to rigid dieters) tend to weigh less, show better adherence to their diet in the long run and have less binge eating episodes?

What if I told you that allowing free meals (what some call cheat or reward meals) every week would make it work better?

That deliberately overeating for 5-24 hours (called a structured refeed) or taking a full 1-2 weeks OFF of your diet could make it easier to stick in the long-term AND make it work that much better?

"I've read a lot of diet books, and most have gotten me to lose weight, but this is the first book that helped me learn how to keep the weight off. And no other diet allowed me to eat the foods that I enjoyed and lose weight. This book helps you to figure out how to eat while losing, maintaining or gaining without getting into the minutia that other plans do. With this book I was able to go from around 20% bf to 14% without killing myself, and all the while maintaining the muscle mass I already had developed. I'm using right now to gain some more muscle mass while trying to limit body fat gained, with very good results thus far. I would highly recommend this as the first and possibly the last diet book that anyone could ever need."

- Mike, Washington

A Guide to Flexible Dieting includes

How to distinguish weight and fat loss
How your brain regulates your bodyweight
How diets fail dieters
How dieters fail on their diets
How being more flexible in your diet improves your chance of success
How to use free meals, refeeds and full diet breaks for optimal results
How to set up a maintenance diet, without counting calories
Much, much more

"I would like to commend this easy to read book which describes in adequate detail the logic and science behind a flexible approach to dieting. This is the one for people who want to customize their own eating plans going from basic principles that work and are backed with research. This is not a cookie cutter or paint by numbers approach for dummies, but a method of thinking flexibly about the whole business of adjusting diet to suit one's needs, whether for weight loss or maintenance."

- Dr V Lewis. Queensland Australia

No filler, no fluff, no pages of full color supplement ads like other products. After reading this book, you'll understand more about successful dieting behaviors than you ever thought possible.

The book also includes:

Eight eating guidelines that will let you maintain your bodyweight without counting calories
A five step method of setting up a maintenance diet
How to design an optimal moderate diet
How to adjust any fat loss diet for maximal results

A Guide to Flexible Dieting will change the way you approach your next diet, there are no guarantees but why not give yourself the best chance possible?

Fast Food And Weight Loss

2006-08-30T09:03:00.000-04:00

Fast Food: Eat This Instead of That!

By Kathleen Aicardi, M.Ed.
Special for eDiets

Accomplish your weight-loss goals with the help of Oprah's personal trainer, Bob Greene. Try his Total Body Makeover through eDiets and receive access to our health and fitness experts, peer-support network, recipes, shopping lists and more.

How can we better prepare ourselves for the assault on our senses and sometimes on our good intentions when visiting our favorite fast-food restaurant? How can we make the best fast food meal choices?

First we need to remember knowledge is power. Knowing what we want to eat before going into the fast-food restaurant is half the battle.

Second, knowing more about our options will help to arm us against the high fat, high calorie, high cholesterol and high sugar found in many of the entrees.

Thinking about the whole-food options can help us make the choice. What are whole foods? Whole foods are foods in their natural unprocessed state such as raw fruits and vegetables, grilled meats, whole grains, beans and legumes. They contain a higher nutrient quality including some vital antioxidants to help fight off infections and diseases. Whole foods don’t contain as much added sugars, chemicals and fats.

Take a look at the following suggestions to help jump start your whole food thinking:

Instead of BK Tendergrill Chicken Sandwich, which has 450 calories, try the BK Tendergrill garden salad with 350 calories.

Instead of Arby’s Philly Beef Supreme, which has 710 calories, try Arby’s Martha’s Vineyard Salad with 422 calories.

Instead of Carl’s Jr. Charbroiled Sante Fe Chicken Sandwich, which has 750 calories, go for the Jr. Charbroiled Chicken Salad with 590 calories.

Instead of Chili’s Fajita Steak Quesadillas, which have 2,020 calories, pick the Grilled Caribbean Salad with 440 calories.

Instead of Wendy’s Chicken Nuggets and Medium French Fries, which as 660 calories, try the Broccoli & Cheese Baked Potato and Side Salad, which has 475 calories.

Instead of McDonald’s Hot Fudge Sundae (330 calories), go for the Fruit & Yogurt Parfait with 160 calories.

Instead of McDonald’s Steak, Egg, Cheese Bagel, which has 640 calories, try the Fruit & Walnut Salad, with 310 calories.

Instead of Dominoes Pepperoni & Sausage pizza, with 206 calories per slice, select the Green Pepper, Onion and Mushroom Pizza (142 calories per slice).

We can make fast food work for us and not against us. Simply keep in mind whole food when looking for the best options at your favorite fast-food restaurant. You’ll certainly make the better choice.

Bon Appetit!

Optimum Health Salad

2006-08-28T04:49:00.000-04:00

Green Salad, 2 carb grams
From Dr. Weil's Optimum Health Plan: Get your free health assessment now!

1 Serving

Choose mixed salad greens whenever you can. Or mix romaine lettuce with spinach or any other dark green variety. Romaine by itself is fine, but the darker the greens, the more antioxidants they contain. If you find balsamic vinegar too strong for your taste, pick a milder vinegar like apple cider.

Ingredients:
2 cups salad greens
1 tsp olive oil (preferably extra virgin)
1 tbsp balsamic vinegar
1 tsp Italian or other seasoning mix

Instructions:
Whisk the dressing together and toss with the greens. Add any chopped vegetables you have on hand.

Nutritional Information:

Per serving:
58 calories
5 g total fat (1 g sat)
0 mg cholesterol
4 g carbohydrate
2 g protein
2 g fiber
9 mg sodium

Diet Sodas And Weight Loss

2006-08-25T07:13:00.000-04:00

Jillian Michaels Weight Loss Tips

Soda Quota
Diet soda will not make you gain weight. It just won't. People always think that diet drinks are so high in sodium they'll make you bloated, but most contain only about 40 mg of sodium — and that's practically nothing. The real question is, Are they healthy? Heck no! A Diet Coke will eat the paint off the hood of your car; it'll clean your toilet bowl. But you know what? It won't make you gain weight.

Don't get me wrong -- I don't want you to think that I'm suggesting you consume chemicals in the form of diet soda as part of your daily meal plan. I'm just trying to give you all the information so you can make educated choices about what's right for you.

However, if you are going to down a diet soda every now and then, the best choice is probably Diet Rite. It doesn't contain any sodium, caffeine, carbs, or calories -- and it's made with Splenda. Personally, I'm an occasional Diet Dr. Pepper or Coke Zero girl.

Jillian Michaels

Plateau on South Beach Diet

2006-08-24T11:40:00.000-04:00

Phase 2 Plateau Problems

While it may be frustrating, it is not uncommon to reach a plateau in Phase 2 of the South Beach Diet, especially as you get closer to your target weight. Weight loss in this Phase of the South Beach Diet is much slower than in Phase 1, but that's fine in the long run since slow and steadyweight loss is best for long-term success. That said, if you'd like to jump-start your weight loss, here are some strategies to try.

1. Try eating different foods. Sometimes people get into a food rut, eating the same things day in and day out, which may lead to overeating as a result of feeling unsatisfied with your routine. Add more variety and different veggies to your meal plan to combat boredom. This may be just what you need to get over a weight-loss stall.

2. Get adequate exercise. Plateauing may result from losing too much muscle mass (as well as fat). Begin a fitness program or, if you already exercise, take it up a notch by increasing the intensity and/or length of your workouts. Maintaining muscle mass with exercise helps boost metabolism, which allows you to shed unwanted pounds.

3. Keep track of what you eat. In general, the South Beach Diet does not require you to count calories or portion sizes. That said, you may be eating too much of certain foods to keep losing weight at the same pace. Take a close look at the amount of low-fat cheese and nuts you're consuming and cut back on these items if you're eating too much.

4. Return to Phase 1. If you have plateaued for several weeks and still have a fair amount of weight to lose, return to Phase 1 for a kick start.

Finally, it's possible that your weight loss has stalled because you've already reached your healthiest weight -- even if it's not your desired weight. If your cholesterol and blood sugar levels have normalized, your desire to lose weight may be a matter of cosmetics. In this case, rather than focusing on the number on your scale, focus on how much better you feel.

Olive Oil For Weight Loss

2006-08-16T07:24:00.000-04:00

Olive Oil: A Weight Loss Blessing

From the Sonoma Diet

In Sonoma County each year, there's a festival called the Blessing of the Olives. That's how central olive trees are to the economy and the eating habits of the region. Olive oil, the most treasured gift from these trees, is just as central to The Sonoma Diet.

This is good news for your taste buds, because no other vegetable oil comes close to olive oil's rich and pleasing flavor. It's at the heart of Mediterranean cuisine's appeal. Research has shown that olive oil is a major reason for southern Europeans' low rate of heart disease. By using olive oil in the same way — as your main source of dietary fat — you'll enjoy the same benefits. You'll learn to enjoy olive oil in healthy amounts. By using it in place of other, more harmful fats, you will lose weight.

Also, try not to think of olive oil as the "least bad" fat. It is a heart-healthy food, and it's good for you. Dietary fat is necessary for weight loss. You just need the right kind.

Choose extra-virgin olive oil and you'll enhance the flavors of your food and boost your health. The kind of fat found in olive oil (monounsaturated fat) actually lowers your levels of LDL ("bad") cholesterol and blood fats called triglycerides. The fats you'll be avoiding (saturated fat) raise those levels. That alone qualifies olive oil as a power food par excellence.

DietAndBody.com Updates: Plateau Problems - Grilling in the Zone - Wine - Pepper Tips

2006-08-08T10:24:00.000-04:00

South Beach Diet Phase 2 Weight Loss Plateau

While it may be frustrating, it is not uncommon to reach a plateau in
Phase 2 of the South Beach Diet, especially as you get
closer to your target weight...

How quickly will I lose weight on the Zone Diet?

Often when people talk about losing weight, what they really mean is losing fat. These are very different things, so keep the distinction in mind when searching for rapid results. Quick weight loss on other diet
plans typically comes from water or muscle loss two things you dont
want to lose...

Safe Summer Grilling From the Zone Diet

When it's time to cook the food, cook it thoroughly. Use a food
thermometer to be sure the food has reached an adequate internal
temperature. Here's what to look for...

What You Need To Know About Peppers

There are three types of pepper: black, white, and green. Black is the
most common and strongest -- a bit hot with a hint of sweetness. White
pepper is ...

How To Make-Your-Own Salad Dressing

Store-bought salad dressings that contain 3 grams of sugar or less per
serving are best when following the South Beach DietSouth Beach Diet
lifestyle. We also advise choosing...

A Glass Of Wine to Your Health, From Sonoma Diet

If it's difficult to make one glass of wine go the distance during your
next social gathering, try alternating between sips of wine and ...

Weight Loss Tips from Sonoma Diet

2006-07-21T11:59:00.000-04:00

Fast-Tracking Your Weight Loss

From Sonoma Diet

Feeling impatient? If you step on the scale each day and the numbers aren't moving fast enough for you, there are a few things you can do to speed up your weight loss.

Your best bet is to fit some exercise into your day, if you haven't already done so. Even a minimum amount of physical activity — walking a half hour a day, for example — will help you burn more calories. Also, try choosing vegetables only from Tier 1, and fruits only from Tier 2.

Here's another tactic: Don't fill your plate all the way to the edges. Just that slight decrease in portion size will pay off over time.

Vegetarian Plan. Vegan Menu. Day 1

2006-07-19T06:03:00.000-04:00

Vegan Menu

Here is a sample week of vegan eating. This menu provides an average of 1600-1800 calories per day:

The vegetarian meal plan by DietWatchis a lacto-ovo vegetarian plan, meaning that eggs and dairy are included. This plan is designed for individuals who do not consume meat, chicken, or fish, and the menus include a variety of soy foods and meat substitutes.

Vegan Menu
From DietWatch

Here is a sample week of vegan eating. This menu provides an average of 1600-1800 calories per day:

Day 1

Breakfast

1-1/2 cup Cheerios, (or similar whole grain oat cereal) topped with, 1 whole medium banana, sliced and1 cup fortified fat free soy milk

Lunch

1 whole wheat vegan pita pocket (6-1/2 inch), spread with 3 teaspoon fat free Nayonaise (soy mayonnaise) and filled with 4 ounce sliced baked tofu (White Wave), 1/2 cup shredded romaine and 1/2 cup fine chopped kale
1 whole medium apple. Dip in 1 tablespoon natural peanut butter
1 ounce organic pretzels

Dinner

Lentils and Pasta, one serving
1 cup steamed green beans
1 cup mandarin orange slices or seasonal fruit of your choice

Snacks

Choose two snacks of 150 calories or less, for a total of 300 calories from snacks

Summer Getaway in the Zone

2006-07-18T05:17:00.000-04:00

Member Tip: Summer Getaway in the Zone Diet

Summertime often means summer getaways. While relaxing on vacation is a must, derailing your Zone Diet Zone while traveling. Follow this member's tips to get you started: isn't. There are lots of simple things you can do to ensure that you stay in the Zone.

Taking a Trip?
"Here are some quick tips for your trip: Take along some food for yourself — cut up veggies and fruit, bring string cheese, nuts, etc. You can also pack some Zone bars.

When you eat out, try ordering a veggie omelet for breakfast. For lunch, go to restaurants that offer salads and grilled chicken, so you can order the salad with grilled chicken on top. Watch out for dressings that are loaded with carbs, though — they replace the fat with carbs in some dressings, and unfavorable ones at that. Grilled chicken sandwiches work well, too, if you tear off some of the bun. If you go to sit-down restaurants, stay away from the bread basket and the crackers. Have a nice side salad and ask for veggies in place of your potato option. And a glass of wine with your meal won't hurt. The food you bring along will help you with your snacks, and you can probably have a piece of fruit with your salad to up your carb intake.

If things do fall apart over the weekend, though, just get back on track when you return!"

MEMBERS GET MORE! You'll find many more healthy living tips and ideas on Dr. Sears Zone Diet
Advantage.

Building a Better Butt. Exercise Demos and Descriptions

2006-07-13T07:58:00.000-04:00

3 Steps To A Better Butt

By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro

"It's not whether you get knocked down; it's whether you get up."
-- Vince Lombardi

Early in my personal training career, I had a sneaking suspicion that all my female clients had vision problems. I'd hear comments such as: "Raphael, my butt is the size of Mount Everest," "I can set a glass on my booty," and "My butt won't make it through the door." I've heard every conceivable comment about the derriere. In most cases, it wasn't as bad as the client thought.

I knew the humorous comments were just a mask for frustration and self-consciousness. A trainer must always understand the emotion a client feels about her body. Any man in this society who doesn’t understand how a woman really perceives her butt has the evolutionary DNA of an ant.

Let's get to the point. You want a smaller and tighter booty, right? You want the formula to achieve it, and you want some guarantees. I'm here to tell you that you can do it. I don't care if you have 100 pounds or 20 pounds to lose. You can make your butt smaller and tighter. The more body fat you have, the longer it will take -- but you can do this.

As I mention in each of my articles, you need to be on a structured, but livable, nutrition program that places you in a slight caloric deficit. In other words, you need to consume fewer calories than you burn. However, that doesn't mean starving yourself and eating as little as possible.

The key to manipulating nutrition is eating the correct foods in the correct amounts at the correct times. If you're an eDiets member using one of our 17 specially designed nutrition programs, you're halfway home.

The rest of the way home has to do with efficient workouts that challenge your muscles with optimal efficiency. The combination of weight training, cardiovascular exercise and a specialized muscle group workout routine is a great way to achieve success.

A specialized routine refers to focusing on one or two weaker areas of the body with one to two additional workouts each week.

I'm happy to provide one of my classic specialized butt routines. It will work the rear end and legs, but its main focus is on tightening my all-time favorite muscle group -- the glutes. If your goal is to get the butt you've always desired, then you've come to the right place.

I've designed a simple program that can be performed right in your own home. Many of my customized workouts are based on years of my own personal experience as well as trial-and-error with my training clients.

Several weeks ago, I wrote a "Wave Bye-Bye To Flabby Arms" article and introduced the tri-set. The tri-set refers to performing three exercises in a row without

rest. The workout is challenging, so you must focus on impeccable form and concentrate completely on the muscles you're working.

Click here to get the better butt workout with live exercise demos

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!

South Beach Diet Recipe: Parfait

2006-07-13T07:29:00.000-04:00

Sunrise Parfait

From South Beach Diet

Serves 2

Ingredients
1 cup sliced strawberries
1 cup non-fat, sugar-free vanilla yogurt
1⁄2 cup Uncle Sam cereal

Instructions
Layer the strawberries, yogurt, and cereal in 2 stemmed dessert glasses.

Nutritional Information:
185 calories
1 total fat (0 g sat)
3 mg cholesterol
37 g carbohydrate
8 g protein
6 g fiber
102 mg sodium

Dine Out Guilt-Free and Lose Weight

2006-07-11T10:13:00.000-04:00

From ChangeOne Diet

Be the director of your dining experience right from the start, and you really can have it your way, all the way. Here are four guidelines that will put you in charge:

1. Ask and you shall receive

The wait staff should know how a dish is made, what the ingredients are, even how big the portion size is. So ask, already. Then have it your way. If the burrito looks good except for the fact that it's smothered in sour cream, ask the chef to hold the cream. If you'd like the grilled chicken breast without the skin, say so. If the vegetable side dishes are usually prepared with gobs of butter, request yours lightly sautéed in olive oil or steamed. Pizza tonight? The pizza chef should be more than willing to make yours with half the normal amount of cheese, or none, and an extra topping of vegetables.

2. Sign up for one course at a time

One of the pleasures of dining out is taking your time. Or at least it should be. Unfortunately, at too many restaurants, waiters snatch up one course and rush in with the next before you've had time to put your fork down. There's a reason. Most restaurants want to turn tables around as quickly as they can, to squeeze in as many seatings in an evening as possible. That's their business. Yours is to sit back, relax, and take the time you need to eat only as much as you want, and no more. If you're worried about being rushed, order just one course at a time, not the whole meal. Start with an appetizer. Once you're done, look back at the menu to consider what you'll have next. A useful rule of thumb: Allot at least 20 minutes per course -- the time your body needs to send satiety signals. Do you feel full? No reason to feel obligated to keep ordering.

3. Draw the line

Ask whether the kitchen can prepare half portions. Many restaurants are more than willing to do so. Some even offer half portions on the menu. If the dish you order turns out to be big enough to feed a small army, ask the waiter right then and there to divide the portions and set half aside for you to take home. Don't wait until you've started to nibble. Don't depend on your willpower to eat only half of what's in front of you. This is supposed to be dinner you're enjoying, not a test of your determination. If you know in advance that the entrees at a particular restaurant are outsized, ask in advance to be served only half and bring the rest at the end of the meal in a take-out container.

4. Rule the table

When you're dining out, you're in charge -- not only of what you eat but of what's on the table. Lots of restaurants start you off with a basket of dinner rolls. If you're hungry when it hits the table, you'll automatically gobble up mediocre white-flour bread smeared with butter and loaded with calories without even giving it a second thought. Why waste the calories? Tell the waiter, "No bread, thanks." If you're famished when you sit down, order something more sensible to take the edge off your hunger before you do anything else -- a side salad, or a vegetable side dish, for instance, or a glass of spicy tomato juice. At the same time, ask for a glass of water. Heck, ask for a whole pitcher. Then you won't have to keep the busboy busy filling your glass. Remember to drink plenty of water with your meal. And don't forget who's boss. If something arrives at the table that you don't want, politely decline it. No one will mind.

Weight Loss Plateau on Sonoma Diet

2006-06-23T11:28:00.000-04:00

What to Do When the Scale Won’t Budge

Hit a plateau? Chances are you will no matter how strictly you follow the guidelines of The Sonoma Diet. So what can you do when the scale stares you in the face with the same nasty number two, three, or even four days in a row? Wait it out. Yes, it’s hard, but if you persevere with your healthy eating habits and don’t give in to frustration, it will only be a matter of time before the pounds start dropping again. Knowing what’s behind a plateau may make it easier to tolerate. A common stalling point occurs at the shift from Wave 1 to Wave 2, when you’re actually adding calories and several new foods to your diet. Also, water retention and other physiological factors related to an adjustment in your blood-sugar metabolism may be keeping your weight from dropping. Hang in there - your body should soon adjust to your new regimen, and that scale needle will start moving again

Dr. Guttersen’s Tip of the Day

Your Sonoma Diet Food Diary Tells All

If your plateau drags on for weeks, or you actually start gaining weight, check to see whether you’re following The Sonoma Diet guidelines correctly. Your Food Diary is a great tool right now: It’ll help you check whether you’re eating fruits and vegetables from the wrong Tier list, or not sticking to the proper plate proportions. Remember, TheSonoma Diet will always work - but only if you really follow it.