Diet & Fitness Blog

Ask Pam: Make Dieting Romantic

2010-02-03T15:20:00.007-05:00

Members: Come sign up to join our team of experts as we motivate you on "Meals for Two" on Feb. 8, 2009 at 12 p.m. and 9 p.m. EST and Feb. 11, 2009 at 12 p.m. and 9 p.m. EST.

Any tips on keeping dieting romantic?

Trying to keep the love alive and not add any extra to your weight?
They say the quickest way to a man’s (or us women, too) heart is through their stomach. So true for many of us!

Romantic holidays, dates or special occasions are often filled with sweet indulgences and decadent meals. Of course it would be wonderful if it didn’t fill out our waistline and empty our pocketbooks!

On Valentine’s Day or any day, show someone you care with more than just chocolate or other treats; warm their hearts in other creative, yummy ways:

1. Give a gift your loved one will treasure: Chocolate and roses are romantic, but so are creative gifts. Think out of the box and pick up the chores for a day or create a spa atmosphere at home – make something homemade (so romantic and thoughtful).

2. Stir it up in the kitchen: Create a healthy, delicious meal at home. Surprise your loved one or cook together. No need to make a full-on five course meal; start with appetizers (like shrimp cocktail), a glass of wine and good conversation, and end on a light note with a fruity dessert (strawberries and cream).

3. Write words of encouragement: Send someone you care about a note of love or encouragement. Nothing makes someone feel more special than knowing you care about them and think they are the greatest.

4. Think of foods and senses: Many foods act as aphrodisiacs and are good for your health. Asparagus, honey, figs, almonds and strawberries get those taste buds stirring.

5. Dining out: Share something together. This helps you keep the calories in check and gets you talking about flavors and tastes (foods) you both enjoy.

6. Go outdoors: Take a walk along the beach, pier or favorite outdoors spot. It'll keep you active and get you moving – and communicating.

7. Spend more time together: Instead of going out, spend more time in conversation or watching a movie together. No need to spend a lot of money or feel the need to go out to dinner – show you care by being with the one you love.

Indulge in romance anytime – just keep the calories in check! It’s the little things that make you feel good – and maybe a bit of chocolate (dark, of course!).

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

Valentine's Couples Workout

2010-02-01T15:25:00.000-05:00

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

Sexy positions and sweaty, interlocking bodies -- I'm talking about exercise, of course. I've created a fun and exhilarating Valentine's couples workout to get muscles working and circulation pumping -- but you have to perform this workout with your sweetie. So have some fun, be supportive of your partner, and give your heart and muscles what they need.

Pam Ofstein, eDiets Director of Nutrition Services, was kind of enough to be my partner in this Valentine's Day couples' workout.

Perform each exercise, then move to the next one. Try to complete the circuit (all exercises) twice.

Couples' Lunge and Reverse Lunge
1. You get double your money with this exercise. Begin by facing your partner while holding each others' hands with arms slightly elevated.

2. Pam takes a forward long lunge with her left leg, while I perform a reverse lunge with my right leg. Alternate legs with each rep. Keep your body straight during both movements, and don't let your opposing knee touch the floor. Perform 12 reps on each leg.

After completing 12 reps, the person performing the reverse lunge then performs the forward lunge, and the person performing forward lunges will switch to reverse lunges. Lunges will work the quadriceps, hamstrings and the butt. Support your partner by keeping your hands and arms elevated and by giving them words of encouragement.

Couples' Squat
1. Begin by facing your partner while holding each others' hands, with arms slightly elevated. Feet should be shoulder-width apart.

2. Lower by bending at the hips and knees to a parallel squat. It's important to stick your butt out while lowering -- almost as if you're about to sit in a chair.

Rise back up to the starting position and repeat. Perform 15 reps. Squats work the quadriceps, hamstrings and butt.

Interlocking Crunches
1. Begin by lying on a mat with your feet and ankles interlocked. This will provide support for your partner.

2. Place your hands crossed over your chest and perform an abdominal crunch. Support your partner by telling them to keep his eyes straight up and not to bend his neck. Perform 15 reps.

Interlocking Bicycle Maneuver
Begin with your backs flat on a mat with feet and ankles interlocked. With your fingertips placed on the sides of your head, perform opposite elbow to opposite knee crunches. Lower to the mat and perform the same movement on the other side. Perform 15 reps on each side.

Chest Press
Both partners shoulder stagger their feet so one leg is behind and one leg in front. Bring hands up to chest level and place the bottom of your hands against the hands of your partner. Now each of you should slowly push right and left as each partner provides just a bit of resistance. This is great for the chest, shoulders and arms. Perform the movement for 40 seconds. Look directly in your partner's eyes while performing the exercise and keep your torso facing forward -- don't twist your upper body.

Shoulder Press
One person will begin on their knees. Bend arms at the elbow 90 degrees and make fists. Partner stands behind and provides the slightest resistance by pressing down with the palms as the person kneeling presses upward. The goal of the person kneeling is to perform a full shoulder press with resistance. Perform 10 reps, then switch.

Hamstring Stretch

Lay flat on a mat with knees bent. As you raise one leg, your partner will place his hand on your ankle and gently stretch your leg towards your upper torso. This should be performed with very little pressure, and your lower back should not come up off the mat. Hold for 30 seconds and switch legs.

Celebrate Your Victory!

Oh, and guys? Please give your honey a Valentine's gift that's thoughtful and meaningful. Otherwise, the remainder of 2010 will look like this:

Happy Valentines Day!

As an eDiets member, you can get more fun, specialty fitness ideas like this one -- and even work directly with Raphael to create your perfect plan! Get more information now and get on track to get a body you love!

A drug-free competitive bodybuilder and 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 The American Council On Exercise.

Ask Pam: Game Day Grub

2010-01-27T15:42:00.005-05:00

Members: Come sign up to join our team of experts as we motivate you on "Shopping Centsibly" on Feb. 1, 2009 at 12 p.m. and 9 p.m. EST and Feb. 4 , 2009 at 12 p.m. and 9 p.m. EST.

Any tips on making it through the big game without overeating?

It’s that time of year again when the rooms are full of screaming fans and lots of food! Game day is full of letting loose and showing that football spirit – even for those of us who are rooting for a team for only that one day!

The big game is usually marked with tailgating, alcohol (lots of beer) and food, but that doesn’t mean you have to go overboard. There are plenty of ways to enjoy each touchdown by not giving up and passing (pun intended) on a drink or a dish. The key to this game is to keep an eye on what you are nibbling on and watch those portions.

Here are a couple of game pointers to keep in mind:

- Don’t let the chips get in the way. It's too easy to crunch on potato chips and then realize you ate half the bowl. Keep portions in check. Take a handful and opt for the baked tortilla chips; steer clear of the cheese dips and spoon out some salsa.

- Wings can be high in fat and calories if you consume more than your stomach really needs. Instead of the traditional fried wings, I recommend brushing wings with some olive oil, garlic and rosemary…..grill or bake them…..and oh yeah, don’t forget some cooked onions. No need for blue cheese or dressing – they taste great just the way they are!

- Need a little nosh? Keep munching on fresh vegetables or fruit. Not sure if the party will have either? Bring it to your host. This way you are sure they will have it to serve.

- Where’s the keg? When it comes to beer, keep it light and low in calories. Enjoy one or two so this way you won’t add too many calories. One tip: If you have a beer or alcoholic drink, be sure you consume a glass of water (for each beverage) to make sure you stay hydrated.

- Keep being social. The more you talk and yell at the television, the less you will eat and drink!

Regardless what team you are on, remember not to fumble when it comes to nutrition. If you indulge a little here and there, just pick up where you left off – hopefully in the end zone – and get ready for your next play (your next step).

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

5 Foods That Fight Fat

2010-01-27T10:37:00.005-05:00

By Shawn McKee
Staff Writer

There is only so much fat burning you can do at the gym. Enlisting the assistance of fat-fighting foods will help you battle the bulge all day long, leading to an increase in overall weight loss.

These versatile foods can help you stoke your metabolism at breakfast, lunch, dinner or snack time. I skipped the healthy foods that are hard to find -- or unpleasant to eat -- and focused on delicious, easy-to-prepare staples. Stock up on these great foods to make slimming down simple.

Perk Up
Coffee is the second most traded commodity in the world, which makes sense since it's such a crucial ingredient in getting anything done. But your daily brew is doing more than keeping you awake, alert and focused.

The average metabolic rate of caffeinated coffee drinkers is 16 percent higher than those that drank decaf, according to a study published in the journal Physiology & Behavior. Beyond boosting your metabolism, coffee also reduces appetite and contains heart-healthy antioxidants.

To get the greatest benefits, spread your intake out in 8-ounce servings -- and skip the jumbo calorie-laden coffee concoctions.

Say Cheese!
One of the most versatile and delicious foods of all time -- that is a scientific fact -- can improve your omelet, upgrade a burger or be eaten all alone as a tasty snack. And if those weren't enough reasons to love cheese, it can actually help you avoid gaining weight.

According to a study in The American Journal of Clinical Nutrition, women who ate an ounce of full-fat cheese daily gained fewer pounds than their cheese-deprived counterparts over the course of the study. Full-fat dairy contains conjugated linoleic acid, which is believed to boost your metabolism; cheese is also a great source of muscle-building protein. Is there anything this wonder food can't do?

Almond Joy
There's nothing simpler to snack on than nuts. A handful of almonds -- about 12 -- can not only satisfy your craving for something crunchy, but can also help you lose weight. A study in the International Journal of Obesity found that participants who ate 3 ounces of almonds a day reduced their weight and body mass index by 18 percent.

Almonds are loaded with alpha-linolenic acid, which has been found to accelerate the metabolism of fats. Walnuts are another good snack choice because they are packed with omega-3 fatty acids, which may prevent the onset of hunger. An Australian study found that 8-10 walnuts a day helped dieters lose more body fat and reduce insulin levels.

Favorite Fish
It seems counter-intuitive that a fish high in fat could help you lose fat, but salmon does just that. The fat in salmon is the heart-healthy omega-3 variety, which a recent study in Iceland found increased blood levels of the appetite-regulating hormone leptin. Salmon is not only packed with health benefits, but it also helps keep you full longer.

Spreading Yourself Thin
If you haven't already swapped mustard for mayonnaise on your sandwich, it's time to make the switch. In addition to saving yourself about 100 calories and 10 grams of fat, you'll also get a healthy dose of turmeric. A study in the journal Endocrinology found that the spice that gives mustard its color may also slow the growth of fat tissues.

Eating healthy doesn't have to hurt. Just a few simple switches can help you keep those extra pounds off for good. Besides, any excuse to drink coffee, eat cheese and feel good about it makes for a good day indeed.

Make weight loss even easier with eDiets Meal Delivery -- there's no cooking, counting or doing dishes! Sign up today and get a free week of meals!

Ask Raphael: How to Lose Love Handles

2010-01-27T10:35:00.000-05:00

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.

Raphael,

I would like to lose my love handles and the fat around the top of my hips. I feel I am in decent shape: I run 3 times a week with strength training as well as riding three horses five times a week, but that fat just seems to stick. Are there any specific exercises to target that area? Thank you. -- Carrie

Carrie,

If you’re running three times per week for at least 2-3 miles, strength training three times per week with intensity and horseback riding five times per week, then it sounds like you have a very good exercise program.

I’m going to provide an 8-step plan for you, but I first want to clear up a misconception related to spot reduction. Many people think that if they focus on a trouble spot, whether it's abs, butt or legs, that it will magically begin to shrink and tighten up.

Spot reduction isn’t possible. Focusing on exercises specifically for your obliques (love handles) and fat around the top of your hips won’t work.The good news is that I’m going to tell you the truth about how to correctly reduce those annoying trouble spots.

If you want to reduce your love handles and fat on your hips, then you’re going to have to lose body fat all over your body. You can’t remain at your current body fat level and achieve smaller trouble spot areas. I don’t know how tall you are or how much you weigh, but a reduction in body fat is the only way to attack the areas you mention.

Mother Nature actually protects us from making ourselves look like cartoon characters. For example, let's say you have 15 pounds to lose and your focus is on shrinking love handles and hips. If nature allowed you to lose only in those areas and no where else on our body, that would result in a very odd-shaped body lacking balance and symmetry.

Instead, Mother Nature forces us to lose fat all over the body so that we can be in balance and look lean. However, the first place we gain fat is generally the last place we lose it, so I suspect your love handles and hips are the first place you tend to gain body fat.

That being said here is my 8-step plan for breaking through your plateau:

1. There must be a plan for food intake -- aka your diet. If you're using one of the eDiets food plans, then you can easily determine the amount of calories you take in per day, as well as the ratios of protein, carbohydrates and fats. My recommendation is to reduce your calories by 150-200 (as long as it does not fall below 1200 calories). If you’re not using an eDiets plan, the same 150- to 200-calorie reduction applies.

2. Add one additional day of running to your program. This doesn’t have to be forever – just until you achieve your goal and then you can eliminate this extra day. Keep the rest of your workout (strength training and horseback riding) exactly as you currently perform it.

3. Make sure you record your scale weight and measurements. Contrary to popular belief, there's nothing wrong with weighing yourself once per week. Even if you get a body composition test (also called body fat tests), you'll still have to step on a scale.

4. Remain on the program for three weeks and don't make any changes at all. If you start reducing food or increasing activity before the three-week point, you might sabotage your efforts. It's important to have a clear starting point. Some people stay on a specific program for months and never make a change -- that's insanity. After three weeks, there is absolutely no reason you shouldn't have some degree of fat loss. If you're losing up to 1 to 2 pounds per week, you're on the right track. Even a bit less is fine.

5. If you haven't lost weight yet, it's time to make a change. At this point, I do not recommend adding more activity and manipulating calories. Do one or the other -- not both. It's vital to have an understanding of what's working. The change in parameters needs to be tightly controlled. Reduce your daily caloric intake by 100 (again assuming it does not fall below 1,200 calories).

Here comes the tricky part. In some cases, you might not be eating enough, so calories would need to actually increase. For example, a person can't work out six days per week for 90 minutes and take in 1,200 calories per day. The person most likely won't lose fat -- the body will rebel. This is one of the reasons I always tell members to contact eDiets Nutrition Support and always mention their activity level. We need that information to increase or decrease calories. However, I’m going to go on the assumption that you need a reduction in calories.

6. If you haven't lost weight in 10 days after the above change, I would then increase activity --but do not decrease or increase food intake. Again, exercise tight control -- you want to know the formula that works for you.

7. Allow 10 days to pass. Most people are losing fat by now and have the formula for their personal success. It may sound like a hassle, but it's actually not that many weeks when you consider your entire lifetime.

8. If you've followed the above advice and you're stuck at a plateau, it may be time to shift the ratios of protein, carbohydrates and fats. It's possible that the food plan you're using isn't working efficiently with your biochemistry. In this case, eDiets dietitians can be of enormous help in guiding your program.

As you can see, it takes some degree of experimentation when you hit a brick wall and are dealing with tough-to-reduce spots such as your love handles and upper hip area. However, there is always a solution. It takes some work and effort but once you have the formula, you're home free and you’ll achieve the look you desire.

If you’re an eDiets member, please visit my support board called Exercise and Fitness, and I’ll answer any questions you have about the process I outlined above.

Best of luck, Carrie!

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

A drug-free competitive bodybuilder and 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. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.

Ask Raphael: Running Cramps

2010-01-27T10:10:00.003-05:00

Raphael,

I’ve been actively running as part of my exercise program for three months and I’m consistently getting side cramps. Many times during a run, I have to stop because the cramp gets so bad.

I can usually start up again in a few minutes, but this side cramp issue just doesn’t seem to go way. I know it’s not related to food because I make sure to not run soon after eating. Any recommendations? Thanks -- Lori

Lori,

This is a very common issue. Sometimes it has to do with your running pace. You may be trying to run a bit too fast. I recommend slowing your pace slightly for a week to see how that works.

When we inhale during a run, we take air into the lungs, which presses the diaphragm downward. When we exhale, the diaphragm moves up. If your body has some trapped air/gas below the diaphragm and you try to run too quickly at the start of the run, the diaphragm may cramp and cause pain.

Another effective way to prevent a side cramp is to take a few deep, full breaths when you begin your run. This will allow the diaphragm to fully lower and may reduce the stress on it. If you take a lot of shallow breaths when running, the diaphragm remains in a consistently high position and never lowers enough to relax, so it cramps up.

Based on everything you've told me, I suspect these tips will provide the solution to your cramping issue. Best of luck and please write back to let me know how the tips worked.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

Healthy Dining Restaurant of the Month: Boston Market

2010-01-25T15:36:00.004-05:00

By Pamela Ofstein
Director of Nutrition Services

We know you won't always have time to prepare a proper lunch or cook up a healthy dinner, so we're going to make eating right anywhere much easier. eDiets has teamed up with Healthy Dining Finder to bring you the best meals at your favorite restaurants each month.

It's not based in Boston and it's not a market, but in today's time-pressured environment, Boston Market perfect for people looking for quick, tasty, health-conscious options.

With more than 530 locations in 28 states, Boston Market offers something for everyone, inlcuding individual and family meals, soups, salads, sandwiches, and even $5 favorites. You can even get a $4-off coupon here to save more!

Who doesn't enjoy the taste of a homestyle meal? Boston Market has nailed it when it comes to providing wholesome entrees perfect for lunch or dinner. What is great about Boston Market is that you can enjoy roasted turkey, homestyle meatloaf or rotisserie chicken any time of year!

I have been going to Boston Market for years and their menu continues to grow and provide more selections for health-conscious diners. My favorites include the White Rotisserie Chicken and the Roasted Turkey -- two of my favorite lower calorie and fat, high protein sources served up with full flavor.

A ¼ White Rotisserie Chicken (no skin of course) serves up only 240 calories per serving and 4 grams of fat, while the Roasted Turkey is only 150 calories per serving and 2.5 grams of fat. Couple either one of those with a side of Green Beans and Fresh Steamed Vegetables (totaling only 120 calories) and you have two meals to choose from that are less than 360 calories each. Perfect for lunch or dinner.

Don't forget the salads, soups or Carver sandwiches. You can enjoy their Caesar Salad with either chicken or turkey (omit the dressing, where calories add up fast) for under 320 calories per serving. Or opt to split a Half Boston Turkey Carver with a friend or loved one and add a Caesar Side Salad (no dressing) or some of Boston Market’s Garlic Dill New Potatoes (my favorites) -- all under 500 calories per meal and within budget.

Check out previous picks: Chili's, El Pollo Loco, zpizza, Blimpie, Sizzler, P.F. Chang's, Moe's Southwest Grill.

To see the full menu of Boston Market's Healthy Dining fare, visit Healthy Dining Finder and pick your own favorite. Enjoy!

Want an even easier way to eat right? Try eDiets Meal Delivery and never have to worry about cooking or dishes!

Build-A-Meal: Healthy Eating Made Easy

2010-01-25T11:13:00.000-05:00

By Shawn McKee
Staff Writer

Healthy eating does not need to be complicated. In fact, it can be just about as easy as grabbing fast food if you know what foods pair well and make for a balanced meal.

"Eating a meal or snack shouldn’t involve making difficult decisions -- the only tough decision is deciding what will satisfy your palate," explains eDiets Director of Nutrition Services Pam Ofstein.

"Choosing a meal or snack is all about picking foods that complement each other with a proper balance of carbohydrates, fat and protein and recognizing proper portions."

The first step to understanding how to make a meal is to establish your calorie range so you know how to break your meals up.

"It is important that you consume the correct amount of calories to meet your needs and keep your fat, protein and carb ratios as balanced as possible," suggests Pam.

"This will help keep those hunger pangs at bay, keep your blood sugar levels stable and help you avoid any extra calorie intake throughout the day. I am a big proponent on eating more often and having smaller meals."

Build the perfect breakfast >>

Build-A-Meal: Better Breakfast

2010-01-24T15:59:00.000-05:00

Starting the day with a balanced breakfast is crucial to getting your metabolism going and getting off to a good start. Pam suggests keeping breakfast, lunch and dinner fairly consistent in calories and enjoying small snacks between meals to avoid blood sugar spikes and dips.

Choose one food from each category for a quick, healthy breakfast.

Protein: 1 cup (8 oz.) milk, 1 slice (1 oz.) cheese, 1 egg, 1 container low-fat yogurt

Carbs: 1/2 cup whole grain cereal or oatmeal, 1 granola bar, half an English muffin or half a whole grain bagel

Fruit: banana, small apple, orange, grapefruit or your fruit of choice

Snacking made simple >>
Back >>

Build-A-Meal: Simple Snacking

2010-01-23T16:08:00.000-05:00

"Snacks are important to weight loss," Pam explains. "They add those extra calories between meals to keep your metabolism going strong. Depending on the person, they generally range between 100-150 calories (a good level to keep so you don’t consume too many calories and make it into a meal)."

Choose one food from each category.

Protein: 1/4 cup low-fat cottage cheese, small yogurt cup, low-fat string cheese, 1 slice low-sodium lunch meat, protein powder or hardboiled egg

Carbs: banana, apple, fruit of your choice, baby carrots, 1 slice whole-grain bread, 1 tortilla, few tablespoons granola (mix in yogurt)

Healthy Fats: 1 handful of almonds, walnuts, cashews or mixed nuts, 2 tablespoons peanut butter or slice of avocado

Easy lunches & dinners >>
Back to breakfast >>

Build-A-Meal: Lunch & Dinner

2010-01-22T16:18:00.000-05:00

Making a lunch or dinner should be simple: choose a lean protein source, add some veggies, a whole grain and end it with a piece of fruit.

Choose one food from each category for lunch or dinner.

Protein: chicken, fish, turkey, lean beef, pork, beans, etc. As a general guideline about 1/4 of your plate should be protein or about the size of your palm.

Vegetable: Spinach, zucchini, broccoli, carrots, celery, cucumber, salad greens, etc. Fill about 1/2 your plate, usually about 1 cup for raw or 1/2 cup cooked.

Carbs: 1 slice whole grain bread, brown rice, corn, sweet potato, peas, etc. This should be about 1/4 of your plate pr roughly 1/3 cup of cooked pasta or rice, or 1/2 cup starchy vegetable.

Dessert: apple, pear, 1/2 can of fruit or 1/2 cup strawberries with nondairy whipped topping!

It may be easiest to start by using a measuring cup to get proper portions until you are able to easily eyeball the proper portions.

It's not necessary to eat the same things everyday or give up the foods you love to lose weight, just follow this handy mix-and-match guide to healthy eating. Print it out, put it up and build a healthy meal whenever it's time to eat.

Start over >>

Looking for an even easier way to eat right? Try eDiets Fresh Prepared Meal Delivery and lose weight without the work!

Ask Raphael: Get a Better Butt

2010-01-21T11:34:00.012-05:00

Hi Raphael,

I want to tone my rear but do not want to make it smaller. If I could I would like to make it larger because it's already flat and small. What kind of exercises do you suggest? -- CS

CS,

You’ve come to the right place. I have a proven workout for you. There are only three exercises involved in my program: the squat, walking lunges and leg presses. Check out the following comments from eDiets members who used the program and posted on my Exercise and Fitness support board.

From eDiets member Danelle:
“Hi Raphael! I did those walking lunges that you suggested as another lower body exercise. Man! do my buns hurt! I did them on Monday, and I could hardly sit on the toilet this morning! I cringed! Guess I hadn't worked all those muscles quite like that in a long while.”

From eDiets member Debby:
“I followed Raphael's butt routine religiously. And slowly but surely, I began to develop a butt! I've been dating a new guy for a couple of months and he said to me...'Did anyone ever tell you that you have a nice butt?'" I laughed really hard and said, 'Well no, as a matter of fact, that is the first time I've ever heard that in my life! Thank you!' He did not believe me, but I told him about the routine Raphael prescribes.”

You will be performing three super sets -- all three exercises in a row without resting After a 90-second rest, repeat two additional times (with the same 90-second rest between super sets).
Warm up for 5 minutes by walking or on a stationary bike. Then begin your first exercise with a few warm-up sets.

Squats: The squat is one of the best lower body exercises on earth. It works just about the entire lower body. However, leg positioning can assist in better isolating the glutes. If you position your feet about one to two inches past shoulder width and squat to a parallel position, you’ll really feel those glutes being worked.

However, you have to go to the parallel position for maximum effectiveness. Focus on perfect exercise form. Perform a set of 15 repetitions to momentary muscular failure. Momentary muscular failure means that rep 16 would not be possible to do. After the set is completed, immediately go to the next exercise without a break.

I prefer the barbell squat but you can also use dumbbells.

Walking Lunges: Stand with your feet hip-width apart, grasp a pair of dumbbells with your arms straight at your sides, palms facing the body. Take a large step forward, and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot.

Walk lunge 15-20 steps, and then turn around and return to the start using the same form. You should contract your glutes on the lowering of each movement. After the set is completed, immediately go to the next exercise without a break.

Inverted Leg Press: Place your feet two inches higher than you normally do on the leg press machine in order to place more overload on the gluteus and hamstrings. Your feet can be positioned at shoulder-width or just little wider. Make sure you lower the weight just a tad below 90 degrees, but no more. We need to protect those knees and lower back.

Perform a set of 15 repetitions. Make sure your legs are high enough on the platform so you can really feel your glutes on the lowering part of the movement.

By the end you’ll have performed nine total sets in minimal time and your glutes and legs will be burning -- but you’ll love it.

Please note: This routine isn’t for everyone because it’s advanced. If you’re not an advanced exerciser, follow these guidelines: Perform one set of each exercise on alternate days of the week for two weeks. In week three, add a set. Add a third set in week four, but do not attempt the super set. You’ll need 3-6 months of experience before you can begin the super set routine. However, it is something to strive for.

Make sure to thoroughly stretch your lower body after the workout.

Check with your doctor before starting this or any exercise program. Good luck and please write back in a few months and let me know how it’s working.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

Ask Pam: Can Lack of Sleep Affect Weight Loss?

2010-01-20T11:08:00.014-05:00

Can lack of sleep hinder my weight-loss success?

You might think sleeping and weight loss have nothing to do with each other, but they most certainly do!

You already know the importance of eating healthy, drinking eight glasses of water a day, exercising…….the list goes on. But besides the nutrition and fitness suggestions, getting enough sleep is just as important.

Studies show that it takes more than 1-2 nights of good sleep to make up for the effects of long-term sleep deprivation. Staying up late or for extended periods of time then hoping to make up for it on the weekends may not cut it (especially if you're busy raising kids).

Not only does lack of sleep often lower your energy, but it can also affect how you feel, eat and fight off infections. If we don’t get enough sleep, we may feel more sluggish and not always think clearly. We may also eat more and feel more run down (many of us get sick more often).

Chronic lack of sleep has been linked to obesity and hormone imbalance. Leptin (an appetite-controlling hormone), for example, is linked to sleep. Leptin suppresses appetite and if you lack in sleep, leptin levels fall. The result? Your brain isn’t getting the message that you're full or not hungry, so you tend to eat more.

So the important thing here is to get more sleep or at least enough for our bodies to rest (7-9 hours, as recommended by the CDC). Having a hard time falling asleep? Try to relax (easier said than done) and take a warm shower, cup of hot decaf tea or read a book for a bit.

Try to avoid eating close to bedtime but if decide to do so, pick foods that induce sleep like warm milk, bananas, oats (they increase the level of tryptophan in your blood). Also, carbohydrate-rich foods coupled with dairy also increase tryptophan.

Rest those eyes tonight and get some good zzzzzz’s! Your body will thank you for it!

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

Your New Year Workout Checklist

2010-01-20T09:48:00.000-05:00

By eDiets Staff

So you finally invested in that workout equipment or joined a gym! Now you are ready to turn your sedentary lifestyle around. But before you make the transition from couch potato to fitness freak, here are some safety tips for you to consider:

Before You Get Physical, Get A Physical
Start your workout program with a visit to your doctor's office for a medical check-up. I know what you're thinking! Why go to the doctor now, when you haven't gotten in shape yet? The doctor will be much more impressed with your physique after you have been working out for about six months.

The point of the physical, however, is not to impress your doctor. The point is to find out if there are any fitness activities you should avoid NOW because of your current physical condition. Just consider this check-up the first of many snapshots of your physical fitness. In fact, it will give you a great basis for measuring your progress later on.

Get Instruction On The Proper Technique
OK, so your doctor gave you a clean bill of health. Now, you can start working out, right? Wrong! First, be sure to get instruction on the proper technique. If you joined a gym, you should be entitled to at least one introductory session with a licensed personal trainer. Your personal trainer will show you how to use the exercise equipment properly.

Whether you're working out at home or at a gym, one of the best ways to get advice is to become a member of eDiets. With personalized workout programs, 3-D animations, message boards and a team of experts ready to assist you, eDiets Fitness Plan is like having your own virtual personal trainer with you at all times.

Warm Up And Cool Down
Professional athletes don't take the field for a big game without warming up first. Neither should you start a workout without including a warm-up period. Also, remember to cool down by slowing down and stretching again at the end of your routine.

Use Proper Breathing
While you are exercising, be sure to incorporate proper breathing techniques. This is especially important for weight training. According to eDiets Chief Fitness Pro Raphael Calzadilla, people have a tendency to hold their breath when they are lifting weights. He says this actually weakens the body and can lead to more serious problems, including dizziness and blackouts.

Concerning the proper breathing techniques for weight training, Raphael advises, "While you are exerting positive movement, you should exhale." For instance, if you are performing a bench press -- you would inhale when you bring the barbell down to your chest and exhale when you lift it back up.

Don't Overdo It!
Remember to begin your workout program with low to moderate activity. You can gradually increase the duration and intensity of your exercise sessions as you become more physically fit.

According to Raphael, it's important to apply the concept of natural progression to your exercise program. In other words, if you complete a mile run this week, don't start running five miles next week. Increase your exercise goals in smaller increments.

"You have to consider your body from the inside out," Raphael says. "When you don't use natural progression with your exercise program, you can put your body into shock."

As for weight training, you should work out to the point of momentary muscle failure (MMF). "Let's say it takes you 12 repetitions to get to the point of MMF," Raphael says. "When you are strong enough to complete 13 repetitions, it is time to increase the weight by 5 percent." You may be able to increase the weight slightly more, but he recommends 5 percent as a general rule of safety.

Get a Heart Rate Monitor
Another way to ensure you are exercising safely is to invest in a heart rate monitor. Using a monitor will help you ensure you stay within your target heart range. Staying within your target heart range will keep you in a safe zone for exercising and fat burning.

According to Raphael, the formula for determining your target heart range is to subtract your age from the number 220. In other words: 220 - age = maximum heart range (you should stay within a 60-80 percent range of this number). For instance, if you are 30 years of age, your maximum heart range would be 220 - 30 = 190.

Add Variety to Your Routine
Include a variety of sports and exercises in your fitness routine. "The human body is designed to adapt to any routine in four to six weeks," says Raphael. "If you add the right balance of exercise to your workout routine, you can reduce the potential for overtraining."

Stop Exercising If You Experience Severe Pain or Discomfort!
If you experience severe pain, discomfort or swelling during your exercise session, you should immediately stop working out. If any of these conditions persist, you should see a doctor.

Drink Plenty of Water
When you engage in regular exercise, it is important to increase your intake of water. Drink water before, during and after your exercise sessions in order to keep yourself hydrated.

For normal activity, here is Raphael's formula for drinking water: Drink .55 x your body weight in ounces of water every day. For instance, if you weigh 175 pounds, you should drink 96 ounces of water every day.

According to Raphael, you should increase your intake of water on an as needed basis. "I recommend a minimum of a half gallon of water a day for people that are very active," he says.

Give Yourself Recovery Days
You need to schedule recovery days in order to make sure your body has ample time to rest. According to Raphael, most people need at least two full days of rest every week. "Your muscles, your cardiovascular system, your nervous system and even your bones and joints all need the rest," he says.

Did you know that incorporating exercise and fitness with your diet plan can boost your weight loss and help you lose faster? It's true! Find your best fitness and diet plan combination by taking our quick Free Diet Profile now!

If you found this article helpful, we suggest you also see:
-- The 5 Perks of an eDiets Fitness Program
-- Quiz: 15 Biggest Diet Myths
-- How to Get Started on a Fitness Program

Tweak of the Week: Eat More, Weigh Less

2010-01-16T15:00:00.000-05:00

By Shawn McKee
Staff Writer

One of the most basic tenets of weight loss is to burn more calories than you consume. It's not terribly complicated, but it can easily lead to one of the most common weight-loss misconceptions: The less you eat, the more you lose.

This truth does apply to a certain extent -- if you eat more calories than your body needs to maintain your weight, you will gain weight. However, if you suddenly drop your caloric intake too low, your body will think you're starving and go into survival mode. If you don't eat enough, you will sabotage your weight-loss efforts.

A healthy diet generally won't drop your caloric intake below 1,200 calories, but you will need to find your "magic number" for optimum weight loss. Research suggests that women who consume less than the optimal amount see their resting metabolic rate plummet by as much as 45 percent.

"Don’t be surprised if you need to adjust your calories several times throughout your weight-loss journey, especially if you have a lot of weight to lose," says registered dietitian Nicole Bengtson, LD/N. “Your calories will need to be adjusted to account for your changing weight, activity level and metabolism.”

The best way to lose weight is to keep your metabolism firing on all cylinders by eating enough calories, which can be accomplished by following these simple steps:

Always eat breakfast. I know, I know, there's no time for breakfast, you're not hungry and you can save some calories by skipping it, right? Wrong! While you're asleep, your metabolism slows down, and it doesn't pick back up until you eat something. Eating breakfast is crucial for boosting your metabolism first thing in the morning and burning more calories all day long. It doesn’t need to be a hot-cooked breakfast that takes long to prepare, either.

“Even if you just grab a piece of fruit and a string cheese on your way out the door, you need to at least eat something to get your system going in the morning,” Bengtson says.

Eat more often. That's right, eating every two to three hours will not only keep you from gorging at meals because you're starving, but it also keeps your metabolic rate higher because it takes more energy to digest food. Shoot for eating smaller meals and snacks -- yes, you can snack! Aim for 200 to 400 calorie mini-meals every few hours and keep your metabolism stoked.

Plan your meals. It does take a little work to learn to plan ahead, but once you get into the groove, it's a piece of cake. You'll find that by knowing what and when you’re going to eat, you have more energy throughout the day and you'll have a steadier stream of nutrients supplied to your body. The other key is to make sure you have proper snack foods on hand, like whole grains, fruits, vegetables and nuts -- anything that's high in fiber is helpful, too.

Once you get your body used to a regular healthy routine, you'll be on your way to serious weight loss without the starvation associated with it.

The best way to find out exactly how many calories you need is by using the eDiets calorie estimator -- free when you join eDiets. Get your own personalized meal plan, fitness routine and the support you need to reach your goals!

Do you have a simple weight-loss tweak you'd like to share? Post it below.

Ask Raphael: Get Great Abs in 2010!

2010-01-14T14:15:00.008-05:00

Raphael,

What do I need to do to have a flat abdominal area again?

Thanks. -- Ishtar

Ishtar,

It seems like no matter what question I receive concerning reducing any area of the body, it always comes down to the same answer. I’m going to give you the bottom line; this is what it takes:

1. A nutrition program that places you in a slight caloric deficit will give you a flatter ab area. This is the most important component to achieving a flatter mid-section. Nothing is more important than food yet this is where people totally screw up!

The biggest mistake people make is reducing calories as low as possible and eating a few salads during the day -- or just guessing the amount of calories they take in. After two days of this insane approach, they’re back to eating more junk than ever because the approach is not realistic.

The key is to reduce calories low enough to lose fat, but still keep calories high enough to sustain your energy. Plus, you need to enjoy the foods you’re eating. A nutrition program shouldn’t be about despising the foods you’re consuming and living a life of total self-denial.

You’ll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming 4-6 meals/snacks per day. Don’t mistake the definition of a meal for a 6-course extravaganza.

A meal might be an egg white omelet with low-fat cheese and oatmeal on the side with blueberries; a chocolate protein shake with peanut butter; or cottage cheese with fruit and some almonds or maybe a lean burger with just a little ketchup for flavor with a small baked potato and spinach salad.

The meals are comprised of protein, some fibrous and non-fibrous carbohydrate and a little bit of fat. In some cases, the fat is built into the protein. In other cases, it’s added to the meal. However, the calories must be correct based on your height and activity level. For eDiets members, this is already accomplished with our easy-to-use meal plans.

I find that people do best on a structured plan. Not a limiting plan, but a structured one. Whether you go with eDiets or someone else, I highly recommend doing this. A hit-or-miss approach just doesn’t work.

2. Working out with weights will give you a tighter and flatter abs (assuming you follow point 1 above)

Lifting weights forces the abs to work harder and look tighter. Free weight squats, dumbbell rows, lat pulldowns, and chest presses will all work your abs because you must stabilize your core to perform each of these movements correctly.

One of the best ways to get a soft and flabby body is to do nothing but cardiovascular exercise. Dieting places a lot of stress on the body and if handled incorrectly, it forces the body to lose fat weight and muscle weight. If you do nothing but cardio and never lift weights, you will lose muscle. You still have to work the abs with isolation exercises of course, but that’s only part of the answer.

3. Cardiovascular exercise will give you tighter and flatter abs (assuming point 1 and 2 are followed)

Perform 3-5 days per week of cardio exercise for approximately 30-40 minutes. Work at a capacity where you can carry on a conversation but would choose not to. Just a casual walk won’t cut it. Remember to warm up for five minutes and cool down for five minutes as well.

Do this consistently, keep adjusting calories slightly (with the help of our nutrition support staff and the specific nutrition program you selected from the site) and change your routine every 3-4 weeks. You will get a flatter ab area.

Is this easy? No, it’s not easy. That’s why so few people have flat and tight abs. As in most cases in life, the things we want and desire usually take some degree of sacrifice. It doesn’t matter if you have 10 pounds to lose or 100 pounds, the formula works. Now you have the bottom line, Ishtar.

There’s no shortcut, no magic diet, no magical workout. It’s all about following the above and remaining consistent with it. Best of luck and please write back when you’ve attained those flat abs. As always, please check with your doctor before beginning any exercise program.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

Calorie Counting: The Key to Weight Loss

2010-01-13T09:47:00.000-05:00

By Geoffrey Anderson Jr.
Copy Editor

Been busy counting carbs? Eating low-fat foods lately? According to a new study, it doesn’t matter what type of diet you’re on – what matters is that you’re keeping your calories in check.

Funded by the National Heart, Lung, and Blood Institute of the National Institutes of Health, the study followed more than 800 overweight adults who were placed on one of four heart-healthy diets, each of which mixed carbs, fats and proteins in different amounts. The diets were loosely based on popular plans like the Mediterranean diet.

Over two years, participants in each group saw similar weight-loss results – regardless of whether their plan was focused on carbs, fats or protein amounts. Six months in, dieters lost an average of 13 pounds, and they maintained an average 9-pound loss over the two years.

Researchers attribute the similar results to that fact that all of them had a reduced calorie intake; the plans all used the same calorie ranges (1,200-2,400 calories per day, depending on the person).

What does this mean for you? Calories are what count, no matter how you get them. However, that doesn’t mean you can eat whatever you want so long as you stay in your calorie range. Pam Ofstein, eDiets Director of Nutrition Services, warns against solely focusing on calories when it comes to your diet.

"You want consume the right amount of calories for weight loss along with eating the right balance of carbohydrates, protein and fats, focusing on including whole foods like whole grains, fresh fruits and vegetables, lean protein sources and healthy fats," Pam says. "It isn’t healthy to consume the calories you need just from low-calorie, low-nutrient value foods – you want to be sure the foods you consume are loaded with nutritional value.

All of this information can get overwhelming. That's why eDiets makes weight loss easy by offering customizable meal plans that do the counting for you. Take this quick 2-minute quiz to find your best match.

"All our plans are calorie-smart, portion-controlled and include the right balance to help you reach your goals,” Pam says. "Each meal is portioned and calculated to perfectly fit the calorie needs defined by your personal profile."

So now that you know that calories are the secret to weight loss, how do you get started on slimming down? Here are three steps to shed those unwanted pounds:

1. Find a diet that works for your lifestyle. This is the most important step. Instead of trying the latest fad diet, opt for a plan you can stick to.

“Finding a plan that fits your needs is important,” says Pam. “You want to find a plan that works for you and your lifestyle, one you will enjoy and includes all the foods that you like. Going on a plan just to lose weight -- one you really doesn’t fit your lifestyle -- can make it harder to stick to in the long run and really doesn’t teach you how to eat healthy.”

With more than 20 meal plans available, eDiets has something for every taste -- and every weight-loss goal.

"We offer more than one plan because we know that each of you out there is different but want to reach the same goals," Pam says. "We help you get there by offering different plans that can fit anyone’s needs."

2. Make sure you have support. Dieters who received regular counseling and support during the study lost more weight than those who didn’t. The same holds true for eDiets members. Our most successful member group lost an average of almost 12 pounds in 4 weeks!

“Weight loss is a hard challenge,” Pam says. “Just like anything in life, if you have support or people who are backing you with a challenge, it makes it easier and provides accountability along the way. A community to support you makes you realize you are not in this alone.”

A community to support you is what you’ll find here at eDiets, where you can access more than 80 support boards visited by people going through similar experiences. You can also email our nutritionists at nutrition@eDiets.com or call them personally at 866-756-0510 (10 a.m. to 8 p.m. EST, Monday-Friday).

3. Keep a food journal. One of the largest weight-loss studies conducted found that a food journal can help double your weight-loss results. By keeping track of what you eat – including snacks – you hold yourself more accountable. Plus, it gives you the opportunity to see everything you’ve eaten throughout the day, including that candy bar you might have otherwise forgotten about.

If you don’t have the time to sit down and write, however, let eDiets keep track for you. With our plans, you know exactly what you’re eating each day – there aren’t any surprises. Click here to learn more about how eDiets makes weight loss easier!

Like this post? Check out these, too:
-- eDiets Members Favorite Recipes
-- Your Complete Weight-Loss Checklist
-- Restaurant Dining Out Guide

Drive-Thru Diet: Fast-Food Facts

2010-01-12T14:58:00.005-05:00

By Shawn McKee
Staff Writer

One of the leaders in fast, cheap food is now ready to help you shed those excess pounds. Taco Bell's Drive-Thru Diet is a clever marketing campaign masquerading as a weight-loss plan that is perfectly timed for America's annual resolution to lose weight.

Upon an initial viewing, the commercials seem to be for a legitimate weight-loss plan, complete with a success story and registered dietitian's approval, but if your eye is keen enough to catch the fine print, it's clearly meant to be campy satire that promotes their Fresco menu.

The Fresco menu is basically seven regular menu items with the shredded cheese and sauce replaced by tomato, onion and cilantro salsa. This lowers the calorie count of these items by up to 100 calories.

"The Fresco items all fall below 350 calories per serving, which can fit into a meal plan but some items are better choices than others," says eDiets Director of Nutrition Services Pamela Ofstein.

"As with most restaurant-type food, sodium levels generally tend to be higher. There are a few items on the Fresco menu, like the Fresco Crunchy Taco that is lower in sodium but higher in fat. Usually with fast food, there is a toss-up when it comes to weighing out the nutrients. The Fresco Burrito Supreme, for example, is higher in fiber but also higher in sodium with over 1300 milligrams."

Although the Drive-Thru Diet already boasts one success story, Christine Dougherty, 27, who lost 54 pounds over two years, the disclaimers make it clear it is not a diet. The fine print reads:

"Taco Bell Drive-Thru Diet is not a weight-loss program," "not a low-calorie food" and "exceptional experience."

The weight loss breaks down to a little more than 2 pounds per month, which if you're eating Taco Bell almost daily, isn't bad. However, with a complete meal plan and exercise program, like those supplied by eDiets, members can expect to lose 2 pounds per week!

This marketing ploy from the company that brought us a "hidden layer of nacho cheese" and "Fourthmeal," which refers to squeezing in a run to T-Bell between dinner and breakfast, plays right into our new year push to get healthy.

"They cater to those of us looking for a quick, convenient meal, but you have to look closely at the whole picture," says Pam. "Cutting calories can help you lose weight -- we know that part -- but understanding that weight loss involves balanced nutrition, incorporating activity and, above all, understanding the principles of healthy eating."

Like Jared's Subway diet before it, the fast food is actually just a small piece of how they lost the weight. Making better choices at fast-food restaurants as part of calorie reduction is the real key to these "fast food diets." Jared also exercised while Christine cut 500 calories from her daily intake.

"Fast food items can be worked in to a meal plan here and there," says Pam. "But you don't want to make them a regular staple, you want to include more whole, nutrient-rich foods and recipes to be sure you are getting all the nutrients that your body needs."

Making better choices is critical because you won't always have time to make something at home. But simply knowing what you are actually eating can be confusing because menu items can be misleading. For example, 4 out of 5 salads -- and I use that term liberally -- at Taco Bell have more calories than the chain's half-pound burritos.

Even when choosing low-calorie options, your choice may still be high in fat and sodium and low in nutrients. There is generally a trade off when it comes to health and convenience. Eating an abundance of fast food is not healthy, even if it is low in calories.

It is good that Taco Bell is coming up with slightly healthier options for when we have to eat on the run; it's just unfortunate that their ads present a misleading picture of what it really takes to lose weight.

"Fast-food dieting strategies don't necessarily teach you how to eat properly, cook or prepare a meal for yourself," says Pam. "Which ultimately will lead back to old habits and regaining the weight, because it's tough to live a life of only eating at the drive-thru -- who wants to do that forever?"

So, try Taco Bell's Fresco Taco the next time you have to eat in a hurry -- anything is better than their 900-calorie salads. But instead of going to the drive-thru, try literally making a "run for the border" and get a little exercise on the way. Now that's a fast-food diet!

Learn to make better choices anywhere and get the tools to lose weight for life! Join eDiets and lose 10 pounds for $20!

Ask Pam: Drive-Thru Dieting

2010-01-12T14:50:00.012-05:00

Can I really lose weight through the drive-thru?

If only it was that easy! Sure, if you don’t order anything then you just might, but that isn’t where we're going with this question.

If you're like many of us out there, an occasional run through the drive-thru happens. In this day and age with work, family and little spare time, it can be convenient to grab a quick bite. Plus, it's hard to pass up a $1 menu item even if it isn't exactly what you want or should be eating.

Losing weight doesn’t happen by going through a drive-thru (although the media may think so). If you occasionally incorporate some fast-food selections along with overall healthy food choices and exercise, it can work as part (not the whole thing) of your daily menu. It all depends on the choices.

Fast-food dieting can make eating easier, but does it teach the principles of healthy eating? Does it teach you how to lower your sodium intake? Or how to make a meal higher in fiber to promote heart health? Most importantly, does it encourage you to move (activity) more? These are all things that help make losing weight successful for a lifetime.

Drive-thru eating and dieting does cater to our need for convenience, but it doesn’t provide the whole picture.

Fast-food items here and there are okay, but focus on including more whole, nutrient-rich meals and recipes to be sure you are getting all the vitamins and minerals that your body needs. A taco is fine for lunch, but maybe the next day you can pack a salad with some grilled chicken, low-fat cheese and a piece of fruit for a balanced approach.

Here are some quick fast-food tips next time you head through that drive-thru:

- Limit the additions. Skip the cheese, sour cream, sauce or toppings.
- Avoid the doubling up on burgers, sides and drinks.
- Chose your sides wisely. Opt for the side of fruit (applesauce, fruit cup, apple slices) vs. the fries or higher calorie/fat side item.
- Pay attention to healthy items like vegetables and salads and avoid adding extra calories or fat to them (e.g., salad dressings or sauces).
- Chose grilled or broiled items vs. fried.
- Opt for a children’s size portion. They're usually half the size, half the calories and have healthier options to pick from.

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

Is Love Making You Fat?

2010-01-09T10:20:00.001-05:00

By Shawn McKee
Staff Writer

Does everything we love make us fat?

Whether it's cheese or chocolate, French fries or fried chicken, many of our favorite foods tend to lead to an expanded waistline. Now, you can add your significant other to the list of things you love that are causing weight gain.

eDiets conducted a survey of more than 1,500 people to see how relationships affect weight and an overwhelming three-quarters of those surveyed said it was easier to maintain a diet when single, and a similar percentage of respondents found it more tempting to eat bad foods with their partners.

However, the news on dating and dieting wasn't all negative. In fact, roughly three-in-four respondents said their partner was supportive of their weight-loss efforts and about half exercised the same amount or more in a relationship as when they were single.

"The good news is the survey shows that a healthy relationship and healthy eating habits can go hand-in-hand," says eDiets Director of Nutrition Services Pam Ofstein. "As it should! Take the support of your partner and commit to each other to build a healthier, stronger relationship and lifestyle."

The survey found that respondents took pleasure in snuggling up at home about as much as a long romantic walk together. Other interesting findings from the survey:

-- 57% feel that being in a relationship has a negative effect on their waistline
-- 63% feel their significant other would rather eat unhealthy foods or portions
-- 74% are more tempted to eat "bad foods" when they were with their partner
-- 75% said it was easier to maintain their diet when single
-- 59% would rather have a great relationship than a great body

For eDiets member Nancy R., who's lost 65 pounds so far on the Glycemic Impact Diet, this involvement didn't happen overnight.

"Once my husband realized that I was really invested in this process, it was like he flipped a switch," Nancy says. "Now he notices my hard work and encourages me in a way that works for both of us. He’s been right there encouraging me all the way. And when I have had struggles, he's never said a negative thing about it."

The encouragement Nancy gets from her husband is crucial even, if at times, unconventional.

"When I'm about to go work out he asks, 'Are you gonna go work it out?' and then he grabs my butt and says 'Squeeeeze!' and then he says, 'Ah yeah, buns of steel!'"

The key is to find what works for you and your partner and be supportive of each other. Make it playful.

"It may be easier to avoid those love handles when you’re single," says Pam, "but who says you can’t be with the one you love and get a handle on your waistline!"

To help you enjoy your lover this Valentine's Day without worrying about your waistline, Pam has these tips to keep you slim and sexy this time of year:

- Focus on your loved one. Think of things you can do for them or ways you can make their day. Be original or do something traditional. Send them flowers or a love note (an old fashioned tradition that never goes out of style); do the dishes or a chore you know they always put off. The possibilities are endless.

- Who says a romantic meal has to be a five-course dinner? Start with a few appetizers or starters that are low in calories or fat (like shrimp cocktail); a glass of wine and good conversation; and finish with a light, fresh fruit dessert.

- Be creative with dessert. Forgo the high-calorie temptations and choose something romantic and fun like strawberries with whipped cream or chocolate syrup. Or create a Passionate Parfait (layers of fresh berries with yogurt) in a champagne glass. Pull out those old wedding flutes you have packed away.

"Who says you can’t indulge a little and love your waistline at the same time? Not all things this day are filled with extra calories: flowers, time with your family or a quiet moment alone – indulge a little with the things that make you feel good," says Pam. "Of course a little dark chocolate or glass of wine can warm the heart a little, too!"

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

Tweak of the Week: Drink to Weight Loss

2010-01-08T17:02:00.000-05:00

By Shawn McKee
Staff Writer

The slogan "think before you drink" doesn't just apply to alcohol.

One way that excess calories slip into your daily life is through sneaky soft drinks and juices. Most people don't even consider how many calories are in what they drink, and they don't eat less to adjust.

Consider this: You're at a restaurant and eating a salad so you go ahead and have a soda. No big deal, right? Wrong. You get free refills and so you double up -- you've just added roughly 300 calories to an otherwise healthy lunch -- assuming the salad isn't loaded with fatty dressing, bacon bits and cheese.

Hidden calories lurk around every crouton and under pop tops everywhere.

A 12-ounce can of Coca-Cola packs 140 calories and 39 grams of carbs. If you have one can a day, as an afternoon pick-me-up, with dinner or any other time, over the course of the year that adds up to over 51,000 calories -- that's roughly 14 pounds!

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There is a conspicuous correlation between U.S. soft drink consumption increasing simultaneously with the U.S. obesity epidemic. Americans drank 22 gallons of non-diet soft drinks per person in 1970, and by 1997, that number nearly doubled to 41 gallons per person -- and obesity ballooned 112 percent.

If you need a caffeine fix, your best bet is to switch to coffee or tea to save calories and carbs. However, stay away from too much sugar and creamer to keep the calorie count down as each teaspoon of sugar will add about 16 calories.

Sports drinks are another unnecessary source of calories in your diet. The casual exerciser does not need them. If you are exercising for 45 minutes or less, water will be just fine to replenish your fluids. Most of these drinks pack over 100 calories per serving and can undo a lot of the exercise you just did.

If you still need flavors in your fluid, a lot of new sports drinks pack little or no calories and are pretty tasty. But just like diet sodas, you'll see a lot of unpronounceable ingredients listed on the package which may be a cause for concern in the long run.

The best thing to do is stick with that fantastic weight loss miracle drink of the stars -- water. No secret there -- and no calories either. Drinking a glass of water before meals will help prevent overeating and drinking it with your meal will save you calories and money. It's a win, win.

Our experts can offer a lot of other small changes you can do right now. Send your questions to our nutritional experts today!

Check out last week's tweak about breakfast and come back next week for Healthy Sandwich Switches.

Do you have a simple switch, tip or trick for losing weight and living healthy? Post it below to potentially be featured in an upcoming Tweak of the Week.

Ask Raphael: Get Rid of Cellulite

2010-01-07T15:17:00.008-05:00

Hello Raphael,

I have 70 pounds to lose and I’m just fed up with living like this. I have a lot of cellulite on my legs and butt, and I’d like to know if my cellulite will go away once I lose these 70 pounds? Thanks for all that you do. - Gina

Gina,

An excellent question and ideal, considering lots of people are living out their New Year's resolutions now. There are so many myths and misconceptions related to cellulite, but I’m going to share the truth with you.

Cellulite can absolutely be reduced! First, let me describe what cellulite is, and then I will provide a realistic solution to diminish it.

From a medical standpoint, cellulite does not exist. You're probably thinking, “Oh yes, it does and I can show you!” but please allow me to explain.

Cellulite is nothing more than fat. Len Kravitz, Ph.D., who published an outstanding article entitled Cellulite: Everything You Want To Know and More, states that “the name (cellulite) originated from French medical literature over 150 years ago.” And, he goes onto describe the physiological reasons why cellulite is nothing more than plain ole’ body fat.

If we examine the fat cells of males and females, we find that both sexes have connective tissue that segment fat cells into compartments. However, men have more of a crisscross/horizontal pattern within the compartments. The fat chambers of men appear as small diagonal units, which store smaller quantities of fat.

On the other hand, women have a honeycomb appearance to their fat compartments. In women, fat is organized into large vertical chambers where an abundance of fat can be stored. The vertical/honeycomb shape of the fat compartments is what makes cellulite stand out so prominently. This honeycomb appearance gives fat a greater chance to bulge from the skin.

Another problem is the location of cellulite in relation to the skin. To better understand this, we need to understand skin anatomy.

Now please stay with me on this…

Human skin anatomy is composed of three layers: the epidermis, the dermis and subcutaneous fat.

The epidermis is the top (protective) layer of skin and is somewhat translucent. The epidermis is attached to the next layer, the dermis.

The dermis is the second, deeper layer of your skin. The dermis is where hair roots, nerve endings, blood vessels and sweat glands reside.

Subcutaneous (which means just beneath the skin) fat is at the bottom, or lowest layer, of your skin. This is where your larger blood vessels and nerves are. Subcutaneous fat is attached to your bones and muscles by connective tissue, which is somewhat loose and flexible.

If there is an abundance of fat at this subcutaneous level, it becomes extremely visible to the eye. So what is this abundance of fat? This is the nemesis we refer to as cellulite. The actual amount and appearance will depend on your individual genetics and body fat level.

So you’ve got this honeycomb shaped fat perched as close to the surface of the skin that Mother Nature will allow for. Uggggh!

As my wife responded when I shared this information with her, “Who cares?! How do I get rid of it?" The answer isn’t very exciting, but it is effective.

Consider the following from The American Council On Exercise (ACE) concerning research on the reduction of cellulite:

“So what can you do to diminish the appearance of cellulite? Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet."

What? That’s it? Read on…

The good news is that there’s actual proof that this approach works. Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., and author of No More Cellulite, designed a cellulite-reduction program that includes 20 minutes of strength training with five exercises for the upper body and five for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70-80 percent of maximal heart rate. This program is followed three days per week, although participants can always perform more cardio.

Participants in an 8-week study of Westcott’s program lost about 1 pound per week or about 10 pounds after two months. When participants combined the exercise program with good eating habits (a food pyramid–based diet consisting of 1,600, 2,220 or 2,800 calories), they doubled the fat loss, losing 9.1 pounds of fat (compared to 4.5 pounds without the nutritional component).

In another study led by Westcott, 72 men and women did three 30-minute workouts for eight weeks. The group that did only aerobic exercise, cycling for 30 minutes at a time, lost 4 pounds of fat but gained no muscle, which only slightly improved body composition.

Yet when subjects did aerobic exercise (15 minutes of cycling) and strength training, they dropped 10 pounds of fat and added 2 pounds of muscle, which resulted in a greater improvement in body composition.

We reduce body fat (cellulite) through the formula of diet, resistance training, cardiovascular exercise and consistency. Precisely what was used by Dr. Westcott.

Maybe you’re still thinking, “Is that all there is?” You read all of this only for me to tell you that you need a healthy calorie-reduced nutritional program, resistance training, cardiovascular exercise and consistency?

Yes. That is the harsh reality.

The amount of cellulite you lose will depend on individual genetics and body fat level reached. Some women can completely eliminate all signs of cellulite and some women will still show some degree of it due to the information I provided earlier. However, no matter what, it can be greatly reduced through the formula of diet, resistance training, cardio and consistency!

I recommend four brisk walks per week for 30 minutes and two days per week of strength training for 20 minutes. Combine this with an eDiets nutrition program or meal delivery program and your body fat will reduce and that’s how you can reduce cellulite.

Gina , eDiets has many successful members who asked the same question when they first joined our site. You are not alone. Please take a look at some of them:

http://www.youtube.com/watch?v=SjubtylrRQI

I hope you join eDiets and allow us to help you to experience a magical and fulfilling 2010. If you join, please stop by my Exercise and Fitness support board so I can personally help with your fitness program.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

Tweak of the Week: 7 Best Brain Foods

2010-01-07T13:48:00.000-05:00

By Shawn McKee
Staff Writer

When it comes to healthy eating, knowledge is power. A diet high in fats and low in fruits and vegetables is bad for your body -- you know that already. But what research is beginning to prove is that a poor diet also has a big effect on your brain. And what good is a strong body without a sound mind?

Add these foods to your diet to help keep your mind young and your body strong. There are no mystical rainforest foods or other exotic, expensive eats on this list. These are foods you can find at the store and use in a variety of ways without breaking the bank. Now that is smart eating!

Eggheads
Start your day with the inexpensive egg! It's packed with nutrients like choline, which studies have shown affects the areas of the brain responsible for memory, learning and reaction times in animals -- especially aging animals. It also works in people and could potentially help prevent age-related diseases like Alzheimer's.

Eggs also have selenium, which has been shown to help brain function, plus a good amount of protein, which is made of amino acids that are used to transmit messages in the brain. A couple of eggs on whole grain toast or used in a veggie omelet are a great way to fuel up your body and mind all morning long.

Berry Smart Choice
Another versatile food is berries. There are several delicious varieties that can be added to cereal, oatmeal or yogurt -- or just grab a handful for a sweet snack. It doesn't get much smarter than berries, which contain antioxidants that help boost cognition, coordination and memory.

Blueberries and strawberries boast high levels of vitamin C and phytonutrients, which have been found to protect the brain from oxidative stress and reduce the effects of the tissue degeneration that comes with age -- helping to prevent conditions such as Alzheimer's disease or dementia.

It's Easy Being Green
Dark, leafy greens like spinach, kale and collard greens contain brain-friendly carotenoids and flavonoids, which has been shown to slow mental decline by as much as 40 percent. Spinach is packed with vitamins A and K, magnesium, folate and iron, which beyond keeping your brain young, has been shown to relax blood vessels and help reduce the frequency of migraines and tension headaches. These greens are great in a salad, stacked on a sandwich or used in a wrap.

Fishing for Cognizance
Fish is a great protein source packed with the brain-boosting omega-3 fatty acids, which are essential for brain function and development. DHA is the omega-3 most associated with keeping your brain young by lowering dementia and stroke risks, slowing mental decline and improving memory as we get older. Try to get at least two serving per week of seafood.

Sweet and Crunchy
Nuts are well known for their high doses of omega-3s, but they are also a good source of the antioxidant vitamin E, which has been associated with less cognitive decline as you get older.

Research has also shown that dark chocolate has powerful antioxidant properties, which gives us a great reason to eat chocolate. This sweet treat also contains natural stimulants like caffeine, which can enhance focus and concentration.

Here's the problem: most people overdo it on these two fantastic brains foods -- they are delicious, after all. Limit yourself to an ounce a day of each, and get your fix for sweet and crunchy without going overboard.

Mellow Yellow
Yellow mustard contains a spice called turmeric, which is rich in antioxidants that help to keep your brain clear of waste that can cause inflammation and help to prevent Alzheimer's. Plus, this benefit can be found in about a teaspoon a day, which will add flavor to your sandwich and save you about 80 calories if you switched from mayonnaise.

Do the smart thing and let our fitness and diet experts teach you everything you need to know to lose weight and live better. Join eDiets today for a great deal on getting healthy.

Tweak of the Week: Your Calorie Needs

2010-01-07T09:59:00.000-05:00

By Shawn McKee
Staff Writer

It's difficult to say, with any accuracy, the average number of calories an American consumes on a daily basis. The most recent CDC report is from nearly 10 years ago and that number is 1,877 for women and 2,618 for men. The American Heart Association puts the average of both at 2,146, which is pretty close to the CDC.

The problem is that most people don't keep very accurate records of what they eat, nor do they realize the amount of calories in most of their foods. Do you know how many calories you should consume each day?

The International Food Information Council Foundation sponsored a recent survey that found nearly 90 percent of the respondents didn't know their daily calorie needs. The Food and Drug Administration has the recommended daily allowance for women as 1800-2400 calories, depending on activity levels. Add 400-600 calories for men, and if you're trying to lose weight, you'll need a slight caloric deficit so the number would be lower.

So do you know how many calories you need?

eDiets Director of Nutrition Services Pamela Ofstein took the time to crunch the numbers and help you find the right calorie range for you.

Round Numbers
"The FDA adopts the Recommended Daily Allowances of 2000 calories per day to meet the requirements of nearly all -- roughly 98 percent -- of healthy individuals," says Pam.

"However, it may not meet everyone's needs. Many women, for instance, consume fewer calories based on various factors -- weight, height, activity level or age -- and whether they want to lose, maintain or gain weight. The average intake for women losing weight can be 1200-1400 calories per day -- significantly lower than 2000."

To find the specific number of calories you need daily, there is a rather complicated equation that includes several variables, but because this is Tweak of the Week and not Math of the Week, Pam gives us a simple equation that that anyone can do.

Use Your Math
"To get a rough estimate of what your calories needs are, you can use a non-scientific calculation of 12 calories x your weight in pounds (or 25 calories x weight in kilograms). This is approximate only and does not include other factors such as activity level, age, sex or height," says Pam.

My equation example: 175 pounds x 12 calories = 2100 calories per day.

This is a good starting point if you're trying to figure out where you need to be and you have no idea where to start. Pam recommends that you not go below 1200 calories per day.

To get the exact number of calories you need based on your activity levels, sex, age and weight-loss goals, join eDiets and let our nutrition experts do all the complicated calculations.

"As your weight varies or activity levels change, your needs will change as well," Pam says. "It is important to continue to evaluate this number as you make any lifestyle changes. This is where our Nutrition Support Experts here at eDiets fit in perfectly. We can help you assess your needs and be sure you are meeting your nutritional requirements and getting enough calories."

A Numbers Game
Once you get your number, Pam recommends breaking it down into five or six small meals and snacks throughout the day. Her basic recommendation is a combination of 45-65 percent of calories from carbohydrates, 20-30 percent from protein and less than 30 percent from fat. These numbers are general guidelines and will need to be tweaked for your individual needs, but they are a good starting point.

"Remember, the real key of it all is to be sure you are consuming the right amount of calories for your needs, whether your goal is maintenance, weight loss or gain," says Pam. "If 1200 calories is what you should consume daily, then you can split that up into smaller meals, like a 200-calorie breakfast, 100-calorie snack, 300-calorie lunch, 100-calorie snack, 400-calorie dinner and another 100-calorie snack. The main thing is to keep your metabolism going and blood sugars level."

Play with the numbers to find what works best for you. Maybe you like a bigger breakfast and a smaller dinner, or a little breakfast and a big lunch. As long as you stay in your calorie range, you should see progress toward your weight-loss goals.

Let eDiets help you find the exact number of calories you need, set up a workout program specifically for you and get you to your goal weight. Join eDiets now and get 25 % off the regular price!

Quiz: 15 Biggest Diet Myths

2010-01-06T16:20:00.000-05:00

If a little is good, is a lot better? Some ideas are benign... some may be dangerous. Take this little quiz to test your knowledge.

1. Which has more fiber?

a) lettuce

b) tomatoes

c) cucumbers