Weight Loss Superfoods

From MSN Women:

Foods for Weight Loss
Here are some suggestions from Sasson for meals and snacks that are loaded with the nutrients your body needs and that will keep those hunger pangs at bay.

Scrambled Eggs, Toast, and Strawberries

Fasting or skipping meals does not lead to successful, long-term weight loss. A healthy breakfast gets your body going, boosts your metabolism, and helps to regulate your appetite for the rest of the day. So scramble a few eggs, which are a great source of protein, vitamins A, B2, and B12, phosphorus, and iron.

Add some whole wheat toast and fresh strawberries for fiber, plus almost 150 percent of the RDA for vitamin C in the berries. Using a little bit of butter or margarine on the toast or for cooking the eggs will help your body absorb fat-soluble vitamins.

Recommended Serving Size:

2 medium eggs, about 130 calories

or 1 medium egg and the egg white from 1 egg, about 80 calories

2 slices whole wheat toast, about 138 calories

1 pat butter, about 36 calories

or 1 pat of margarine, about 32 calories

1 cup of strawberries, about 49 calories

Nectarines and Almonds

Having the right midmorning snack will keep your metabolism humming and your energy levels up, and will help you avoid eating too much at lunch out of extreme hunger. A medium nectarine along with some almonds gives you fiber, protein, a variety of vitamins and minerals, and heart-healthy fat.

Recommended Serving Size:

1 medium nectarine, about 60 calories

6-8 almonds, about 40-60 calories

Colorful Spinach, Veggie, and Chicken Salad

Throw together a spinach salad with cucumbers, carrots, red peppers, cherry tomatoes, and some cooked chicken breast. Top it with an olive-oil-based vinaigrette dressing for a low-fat, low-cal, and filling lunch. Vitamin- and mineral-rich spinach provides over 50 percent of your RDA for vitamin A, plus dietary fiber and iron. As a rule, colorful vegetables are more nutritious, and this combination is rich in fiber, tons of vitamins. and the phytochemicals that may help prevent chronic disease. Finally, the protein in the chicken will keep you full until your midday snack.

Recommended Serving Size:

1 cup spinach, about 7 calories

1/2 cup sliced cucumber, about 12 calories

1/4 cup grated carrots, about 10 calories

1/2 cup red peppers, about 12 calories

6-8 cherry tomatoes, about 18-24 calories

2 oz. chicken strips, about 75 calories

2 tablespoons vinaigrette dressing (with olive or canola oil), about 90 calories

Yogurt and Grapes Snack

You'll get calcium, protein, fiber, and vitamin C from this super snack. Plus, grapes pack cancer-fighting antioxidants.

Recommended Serving Size:

6 oz. low-fat yogurt, about 160 calories

10 grapes, about 50 calories

Read the entire article...

How to Beat Weight Loss Boredom

(WeightWatchers.com) -- 15 Things to Do Instead of Overeating

What makes you blow your diet? A big presentation at work? A fight with your hubby? Absolute boredom?

Whatever it is, you're not alone. According to Cynthia G. Last, PhD., author of The 5 Reasons We Overeat (Birch Lane Press, 1998), the trick is really understanding your triggers.

Ask yourself what's really wrong, and why you're using food to feel better. Talk to friends and family. And know that, as Last says, "Boredom that never feels like it goes away might be part of a depression." If you think that's the case for you, ask your doctor for help.

"But if your plans are thrown off track by occasional boredom eating, it's probably a habit," Last continues. "Or something you're just used to doing as a pleasurable activity."

Or, says Samantha Heller, RD, senior clinical nutritionist at the New York University Medical Center in New York City, eating when you're bored might actually be a sign of stress — you feel like you have so many things to do that you're avoiding all of them.

"If you understand your triggers," says Heller, "you're better able to control how you behave when they happen." Make self-analysis your first step toward beating boredom eating.

Whatever's behind your boredom eating, your second step after understanding your motivation is to come up with a plan. Try this:

1. Analyze your pattern. When does boredom eating usually become a problem for you? Mid-week? Evening? If you know when it's most likely to strike, you'll be better prepared for the battle.

2. Come up with alternatives. Plan what you'll do instead of eating the next time you're bored or stressed. "On an index card, make a list of alternate activities," says Last. "Have the list with you at all times, so you can take it out when you need it."

Make sure your list is full of fulfilling things you like to do (a list of boring activities won't help). And try to include a variety of things that will suit different moods and times of day. Be sure to add a few items that will help you toward your weight goal, too. Here are some ideas to get you started:

If you have 10 minutes…

* Write down the foods you've eaten so far today.

* Make a grocery list of healthy foods.

* Schedule your next exercise session.

* Make a pot of herbal tea.

* Shop online for a sexy new dress.

If you have 30 minutes…

* Go for a walk.

* Look through past weeks in your Weight Tracker. Check out weeks that worked, and see if there's anything you did then that you can do again this week.

* Check out the Message Boards in the WeightWatchers.com Community section.

* Write in your diary or journal. How do you feel about your weight loss so far? What can't you wait to accomplish?

* Read a favorite book.

If you have an hour or more…

* Look through healthy recipe ideas.

* Clean out your closets. Throw away clothes that are now too big, or donate them to charity.

* Go for a long bike ride.

* Start a craft project. Needlepoint or decoupage will keep your hands busy, and you'll have something to show for it in the end.

* Take your kids to the park.

* Spend the afternoon at your local museum. This will get you out of the house and walking around, and what better way to get your mind off food than to absorb a little culture?

Learn more at WeightWatchers.com...

Why you should lose weight quickly after your pregnancy

From MSNBC.com:

Speed counts in losing post-pregnancy weight: If you do not return to pre-pregnancy weight in six months, chances are you will keep those pounds...

Q: I’m pregnant with my first child, and I’m worried that pregnancy will permanently — and badly — affect my body and how much I weigh. Can you tell me what it will do?

A: One of the biggest worries of my pregnant patients (after their concern about the well-being of their baby and the potential trauma of delivery) is post-pregnancy weight.

If you gain more than the recommended 20 to 25 pounds during pregnancy, or if you don’t lose the extra weight within six months of delivery, you are statistically likely to carry an extra 20 pounds ten years later. If you are overweight to begin with, that number is even higher. The six-month window for losing pregnancy weight seems to be critical.

During pregnancy, placental hormones increase your appetite and foster fat accumulation. This fat provides calories for the developing baby and later for the production of breast milk, which is 50 percent fat.

Once the baby is born, you must stop eating for two and start exercising. Most women can safely exercise — even swim — within four to six weeks. Obviously, if you have had an episiotomy, wait to get on a bicycle seat or exercise equipment that applies too much pressure until it’s healed, usually within six weeks.

Breastfeeding expends about 500 calories a day (and is the healthiest way to nourish the baby for the first year). So breastfeeding will give you a weight advantage over bottle-feeding.

Read more...

Study: Suburban Living = Poor Fitness

(Reuters) -- Living in the suburbs may have once been part of the American dream but it can lead to nightmares such as high blood pressure, arthritis and headaches, researchers reported on Monday.

An adult living somewhere like Atlanta, with its spread-out suburbs and car-heavy culture, will have a health profile that looks like that of someone who lives in Seattle -- but who is four years older, the study found.

And the culprit seems to be exercise, or the lack of it, the researchers report in the October issue of the journal Public Health.

"This is the first study that analyzes suburban sprawl and a broad range of chronic health conditions," said Roland Sturm, an economist at the Rand Corp.'s Rand Health unit who helped write the study.

"We know from previous studies that suburban sprawl reduces the time people spend walking and increases the time they spend sitting in cars, and that is associated with higher obesity rates. This probably plays an important role in the health effects we observe."

The differences between city and suburban people held even when Sturm's team took into account factors such as age, economic status, race and the local environment.

"To improve our health, the study suggests that we should build cities where people feel comfortable walking and are not so dependent on cars," said Deborah Cohen, another Rand researcher.

There was no link between suburban sprawl and mental health. The RAND team found no differences in the rates of depression, anxiety and psychological well-being between people living in downtown areas and those in suburbs.

The Rand team looked at a survey of 8,600 people funded by the Robert Wood Johnson Foundation. These people, living in 38 metropolitan areas across the country, were asked a variety of questions about their health and well-being in 1998 and 2001.

It defined sprawling suburban areas as those with poorly connected streets such as cul-de-sacs, separated areas for schools, housing and shops and a lower population density.

The most extreme examples included the Riverside-San Bernardino region of California, Atlanta and Winston-Salem, North Carolina.

Dense urban areas where people lived close to each other and the schools and shops included New York City, San Francisco and Boston.

Fast Food Salads

(WeightWatchers.com) -- Some nights the drive-thru seems like the only option. The kids are in the back seat screaming, you're exhausted and you've still got three errands to run before you can call it a day. There's got to be something healthy on that fast food menu. Wait, don't they have salads now? It's the perfect solution! Or is it?

What's In a Name?

Don't be fooled. Fast-food salads are often loaded with high-calorie ingredients like meat, cheese and high-fat dressing, making any good-for-you carrots or tomatoes they may contain irrelevant. In fact, McDonald's Fiesta Salad contains more fat and calories than a Quarter Pounder. (If you include salsa and sour cream, the Fiesta salad clocks in at 450 calories and 27 grams of fat, while the Quarter Pounder is no lightweight at 430 calories and 21 grams of fat).

Are All Salads Created Equal?

Just because a few salads don't turn out to be health bargains doesn't mean that ordering one at a fast-food or chain restaurant has to be a nutritional nightmare. The Physicians Committee for Responsible Medicine (PCRM) gave several salads at Au Bon Pain, Subway and Panera Bread high ratings. And McDonald's California Cobb salad without chicken comes in at a respectable 190 calories and 12 grams of fat when eaten with the low-fat balsamic dressing. Brie Turner-McGrievy, MS, RD, clinical research coordinator for the PCRM recommends looking for salads that are heavy in veggies, high-fiber beans and even a few nuts (for protein and healthy fats). If there's nothing like that on the menu, see if you can get a salad "your way." Perhaps they can leave off the cheese, fried noodles, croutons or bacon; substitute a low-fat or nonfat dressing for regular or give you grilled, rather than crispy (read: fried), chicken.

But if that's not an option, don't despair. Turner-McGrievy points out that many fast-food restaurants do offer more health-conscious non-salad items like vegetable burgers and bean-based meals. She cites Taco Bell's bean burrito — hold the cheese — as an excellent example.

The Low Down

Still craving one of those high-fat, high-calorie salads? Go for it. Just make sure it's only an occasional treat and balanced by healthier eating the rest of the day. Our Community users have some great tips, too:

• At restaurants that serve soup, see if you can get a low-calorie soup with just half a salad.
• Don't forget that the nutrition information provided is usually for just the salad and NOT the dressing, too.
• Ask for salsa instead of their high-fat dressings.
• The dressings may be high in calories but use just half the pack — you'll find it's more than enough.
• Leave off the croutons and cheese. Otherwise, you may as well have a burger and fries!
  

Learn more at WeightWatchers.com

Why A Colorful Diet Is A Better Diet

(eDiets.com) - A healthy rule of thumb? Don’t eat anything white! This applies to bread, rice and grains. In a general sense, if something is white, it’s been bleached and is less than complete.

For example: white rice vs. brown rice. Both white and brown rice are good sources of nutrition. But, I prefer brown rice to white. White rice has had the bran, husk and germ removed and that’s where all the natural nutrition is stored!

White rice is enriched and provides a bit more iron and thiamine than brown rice, but brown has more fiber, vitamin E, phosphorus and calcium. Brown rice is chewier and has a great, nutty flavor.

You can buy the original version or the 10-minute instant brown rice. Instant rice is precooked and dehydrated, but otherwise similar in nutritional value to the original.

Learn mroe at eDiets.com...

So you wanna lose weight?

Here's a cool little 'how-to' article I just found on the subject of weight loss from the nice folks at SoYouWanna.com...

SoYouWanna Lose Weight?

Pilates vs. Yoga

Both Pilates and yoga have exploded in popularity within the last few years. Both are types of 'mind-body' fitness workouts designed to help you relax and feel better while giving you a stronger, more flexible, better-looking body at the same time (although Yoga has much more of a 'spiritual' focus than Pilates). Both have millions of enthusiastic practitioners throughout the world.

But the question on the minds of many people is this: which is better?

Well, as is often the case, there is no simple answer to this question. Both Pilates and yoga have many, many benefits associated with practicing them on a regular basis. Both will help you improve your coordination, flexibility, and posture while relieving stress and reducing 'imbalances' in your musculoskeletal system.

In terms of physical differences, yoga is more focused on full-body flexibility while Pilates focuses more on 'core' strength (developing the muscles of the body's core - mainly the abdominals and the lower back muscles). But the real difference between Pilates and yoga are more philosophical in nature.

Fitness expert Kathy Smith provides a pretty good explanation:

Generally speaking, I think it's fair to say yoga is more about how it makes you feel while Pilates is about how you look -- how you carry yourself and move. So if you're looking for a limbering, rejuvenating workout that will provide as much of a lift for your brain as your body -- and you're not too concerned about building muscle --I'd recommend yoga. If you're interested in a more dynamic system of muscle conditioning -- or if you just want to try something new and different -- Pilates may be the answer.

Read the entire article...


Related links:

AllSpiritFitness

Yoga Teaching

Grandfather of American fitness still spry at 90

From Yahoo! News:

At 90, American fitness pioneer Jack LaLanne is still preaching what he practices: a sensible diet and regular exercise.

LaLanne, who has spent his life urging Americans to eat better and exercise more, can still lift weights, do abdominal crunches and hoist his 78-year-old wife Elaine.

"I've got no aches and no pains," he said. "If I get a sniffle, it's gone the next day. Everything's working. Just look at my wife. She's smiling."

LaLanne turned 90 Sunday, an event marked by nine hours straight of reruns of his 1960's fitness show by a cable sports channel, and numerous appearances on television and radio talk shows.

"Most people work at dying. I work at living. It's a pain in the ass," LaLanne said. "You have to eat right and exercise.

"Most people, when they reach a certain age, let down and talk about what they used to do. Well, who gives a damn about what you used to do? It's what you're doing now."

What he does now: exercises two hours a day, seven days a week, and steers clear of meat, caffeine, white sugar and refined flour.

He was a pioneer of American fitness trends that saw membership gyms sprout up all over the United States and housewives following televised aerobics classes in their living rooms.

Those trends continue to proliferate today, from specialty yoga to extreme sports to diet books that scale the bestseller lists, snapped up by politicians, Hollywood celebrities and others.

LaLanne hails from California, long known for its cult of the body and focus on the good life. A skinny high school dropout, he attended a lecture on nutrition with his mother at 15 and never looked back: he swore off sugar, went back to school, and became captain of the football team.

Read more...

How to breathe when lifting weights

Several people have emailed recently asking the same question. So I decided to post the latest email I received along with the answer. Here it is...

Question from Sandra in Washington, DC:

Hi. Could you please tell me the proper way to breathe when I'm lifting weights? I end up holding my breath a lot of the time because I'm not sure when to inhale and when to exhale. Thanks for your help!

Answer:

First of all, never hold your breath when you're lifting weights or doing any form of exercise! This can be more than a little dangerous for several reasons, not the least of which is the fact that you could pass out in the middle of a set. (Note: Sometimes powerlifters and bodybuilders do hold their breath during a very heavy set - for a few seconds - but it's not something the average weightlifter should try.)

The best way to breath (usually) is to exhale during the contraction of the muscle you're working. That's the part of the exercise that occurs when you're working against gravity (or whatever is providing the resistance). Most people will do this naturally. If you're having problems it may be because you're focusing too much attention on your breathe. Try to focus on something else, like the feeling of your muscles contracting and stretching, and you'll probably begin to breath normally and 'correctly.'


Related links:

Weightlifting, breathing, and blood pressure

Weight training: Are you using good technique?

The Truth About Protein Bars: Performance Nutrition or Candy in Disguise?

If you're strength training regularly and trying to gain muscle, you probably already know that you need extra protein in your diet. Not only that, but you really need to eat every 3 - 4 hours. This much eating can be a pain in the butt. One solution that many people use is protein bars, or 'meal replacement' bars. They usually provide 20-40 grams of high-quality protein per serving and offer a very convenient way to take along a 'meal' everywhere you go.

But, as anyone who has used them already knows, protein bars aren't perfect. Many of them contain a ton of simple sugar and/or fat (including partially-hydrogenated fat). Others are loaded with artificial sweeteners, colors, fillers, etc. And very few taste even moderately good.

Also, most popular bars are quite expensive, although it is possible to save some money by buying them online.

Here's an interesting article that provides some good tips for selecting and using protein/meal replacement bars...

From Tom Venuto:

Meal replacement (MRP) bars, protein bars and energy bars range in quality and nutritional value from fair to horrible. Some bars are a decent way to get 30 grams of quality protein when you're in a hurry, while others are nothing more than candy bars in disguise. None of them are great because they are all processed foods. As a general rule, you should always choose whole natural foods over shakes and bars when given a choice. The powdered (MRP) drink mixes (such as Met-RX, Myoplex, or Rx-fuel) are better than the bars because they are very low in fat and they are sweetened with Aspartame (no calories) instead of refined sugar (lots of empty calories). MRP powders are also high in protein, with 37-50 grams per serving. If a bar is all you can manage because you are at work or on the run, then you should scrutinize the labels carefully and make the best choice possible.

There are a few things you should look out for in an MRP bar. First and foremost, check the sugar content. The problem with virtually all of the bars is that they can't manufacture one that tastes good without using a lot of refined sugars. Don't just look at the "Nutrition Facts" panel; the sugar listing can be deceiving. The grams of sugar doesn't distinguish between sugars that are naturally occurring and those that are refined. Looking at the ingredient list is more informative. FDA labeling laws require that all ingredients be listed in order of the quantity used. If refined sugars are the first or second ingredient, it is not a good choice. The refined sugars, Sucrose, corn syrup, high fructose corn syrup, brown rice syrup and chocolate are frequently found high on the list. A typical bar might list protein powder (such as whey isolate) as the first ingredient and corn syrup as the second ingredient. Don't be surprised if some so-called "nutrition bars" list sugar or corn syrup as the first ingredient. Many bars are nothing more than ordinary candy bars with protein powder added in. You might as well have a Snickers!

Another ingredient to be on the lookout for is saturated fat. Many bars have moderate amounts of fat, (4-8 grams per bar). The total fat grams, however, is not as important as the type of fat used. Some bars derive their fat from peanut butter, which is fine in small amounts. Unfortunately, others use hydrogenated oils and tropical oils such as coconut oil or palm kernel oil. These are the "bad fats" that have been implicated in heart disease and cancer. Watch out for those 40-30-30 bars - they are notorious for this. There is nothing magical about the 40-30-30 ratios just because a best-selling book says so. One popular brand of 40-30-30 bars lists soy protein as the first ingredient, corn syrup as the second and fractionated palm kernel oil as the third. These companies are really taking advantage of the public's naivete by calling these "health food" or "nutrition bars." If you think you're eating some magical combination of nutrients, think again - what you're really eating is empty sugar calories and saturated, artery-clogging fat!

When choosing a bar you should also look at the total calories and the carb to protein ratio. There are several different types of bars available, including energy bars, protein bars and meal replacement bars. The ratio of nutrients in each type can vary greatly. Your best bet is to choose one with a substantial amount of protein (30 grams of protein, preferably whey, is good for a bar). A meal replacement bar is usually around 300 calories with a ratio of one part protein to two parts carbs. If you're on a fat reducing program, then you may want to choose a protein bar with the opposite ratio: Two parts protein to one part carbs. Other bars are marketed as "energy bars" because they are primarily carbohydrates.

An example of a meal replacement bar is the original Met-Rx "Food bar." They contain 320 calories, 48 grams of carbs and 27 grams of protein (a pretty good ratio for a meal replacement). But let's examine where the carbs come from: On the ingredients list, Metamyosin (Met-Rx's proprietary whey, milk and egg protein blend) is the first ingredient. So far, so good. But look at the second ingredient: Corn syrup (sugar!) What's the third ingredient? High fructose corn syrup (read: more sugar!) So the second and third ingredients are refined sugar. Not exactly diet food is it?

Protein bars such as "Pure Protein" by Worldwide Nutrition are immensely popular these days because so many people are on low carb or reduced carb diets. The bad thing about the "Pure Protein" bars is that most are coated with real chocolate (yes, the same stuff a Hershey's bar is made of). Others are coated with Yogurt (a slight improvement.) The good thing about "Pure Protein" is that with 280 calories, 31 grams of protein, 16 grams of carbs and 4 grams of fat, the calories and ratios of nutrients are good for a fat loss program. And the total carbs and sugars are low. Also, it's a convenient way to get 31 grams of whey protein.

Power bars are energy bars that were designed with endurance athletes in mind. Power bars contain about 80% of the calories from carbs, 20% from protein and minimal fat. An endurance athlete's diet is very high in carbs, as much as 60% or more of total calories. That makes the Power Bar a decent energy food for endurance athletes in intense training. Unfortunately, the Power Bar has the same problem as many other bars - it's mostly sugar. Maltodextrin, an excellent source of Complex carbohydrate, is the second ingredient, but the first ingredient is - you guessed it - high fructose corn syrup. You'll probably burn all those carbs up if you're extremely active, but these are not the greatest for a fat reducing program and they're skimpy on the protein. If you need the carbs, why not just have a piece of fruit instead?


Some of the newest brands of MRP and protein bars have gotten around the refined sugar and saturated fat problem by using fake fats such as Salatrim and artificial sweeteners such as Acesulfame Potassium. When most of the refined sugars and saturated fats are removed, using fake fats and artificial sweeteners is the only way left to make the bars palatable. There is an ongoing debate about the safety of artificial sweeteners and fake fats. The Center for Science in the Public Interest rates Acesulfame Potassium as one of the top ten worst food additives, because tests showed that it caused cancer in animals. It is important to note however, that these tests involved giving laboratory rats hundreds of times the amount that humans would normally ingest in a day. Furthermore, the Food & Drug administration (FDA) categorizes it as generally recognized as safe (GRAS), a classification for all food additives that are considered harmless. The American Dietetic Association (ADA) also approves of fake fats and artificial sweeteners including Aspartame and Acesulfame K. The ADA's position statement on "fake" fats says "Fat replacers may offer a safe, feasible and effective means to maintain the palatability of diets with controlled amounts of fat and/or energy." The ADA's position statement on artificial sweeteners says, "It is the position of the ADA that consumers can safely enjoy a range of nutritive and non-nutritive sweeteners when consumed in moderation and within the context of a diet consistent with the Dietary guidelines for Americans." Probably the best advice is to just do like the ADA (and your mother) told you and partake of all things, including artificial sweeteners, in moderation.

The new Met-Rx "Protein Plus" bar is one of the new breed of bars that uses artificial sweeteners and fake fats. Let's take a look at what's in them: The "Protein Plus" bar contains 300 calories and only 15 grams of carbs. The first ingredient is "Metamyosin" protein. With 32 grams, there's probably no easier way to get a whole meal's worth of high quality complete protein when you're in a hurry.

The second ingredient is a "faux" chocolate coating that includes Maltitol, Salatrim, peanut butter and Acesulfame Potassium. Maltitol is a "sugar alcohol" that is used as a sweetener. It has half the caloric value of sucrose because it is not completely absorbed by the body. The FDA classifies it as GRAS. Salatrim is a reduced calorie fat developed by Nabisco that has only 5 calories per gram as opposed to 9 calories in conventional fats. Salatrim is used in both solid and liquid forms in snacks, cookies, dairy products, (and now protein bars).

The third ingredient is Glycerine, a crystalline, viscous liquid formed when fat molecules split. It is half as sweet as sugar and is used to keep baked goods, jelly beans and marshmallows moist and to plasticize foods such as fudge, chewing gum, gelatin, cheese, etc. Glycerine is GRAS. Additional ingredients in the bar include peanut flour, polydextrose (a bulking agent with only 1 calorie per gram), natural flavors, malt barley syrup and peanut butter. Clocking in with 8 grams of fat, or about 24% of the total calories, the Protein Plus bar is not exactly low fat, but the fat is not saturated and the total calories in the bar are not excessive.

Source One bars, also by Met-Rx, are similar, with the protein blend as the first ingredient, Salatrim the second, and cocoa the third. The only difference is the Source One Bar has only 190 calories with 30 grams of carbs and 15 grams of protein. That makes it a decent snack for people on a reduced calorie diet.

All things considered, if you are concerned with staying lean and muscular, then you're better off with bars that use artificial sweeteners and fat replacers than ones loaded with corn sweetener (refined sugar) and palm kernel oil (saturated fat). No bars are "excellent" nutrition-wise, but some are definitely better than others. My advice is to read the labels carefully and choose one that is low in calories and refined sugars, uses no saturated fats and has a good protein to carb ratio. Always stick with whole foods whenever possible and make the powdered MRP shakes your second choice. Don't make it a habit to eat bars regularly - use them for convenience only. But remember, you have to eat something every 3 or 4 hours for a muscle-building or fat reducing diet to work, so if you have no other alternative, a bar might be the only way to get your fill of protein in a pinch.


References:

1. Position of the American Dietetic Association: Use of nutritive and nonnutritive sweeteners. Journal of the Americal Dietetic Association. 98: 580-587, 1998.

2. Position of the American Dietetic Association: Fat Replacers. Journal of the Americal Dietetic Association. 98: 463-468. 1998

3. Anderson, Jean, Deskins, Barbara. Nutrition Bible. William Morrow & Co, New York, 1995.

4. The Best of Nutrition Action Healthletter, "The Ten Worst Food Additives," Center for Science in the Public Interest, 1996

You don't need to 'diet' to lose weight!

You really don't have to 'diet' in order to lose weight and improve your health. You just need to eat healthy foods that keep you feeling good and increase your energy levels. You will lose weight eventually!

So what should you eat - and not eat - in order to look and feel your best? Just 'go natural': cut out all or most of the processed foods in your diet and focus on plant-based whole foods. According to fitness and nutrition author Shereen Jegtvig:

The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so choose more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren't good for you.

Any pasta or baked goods should be made from whole grains. Avoid white breads and noodles because they are made from flour that has had much of the nutritional content removed and the high starch content will affect your blood sugar as quickly as regular sugar. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn't.

Read the rest...

A Weight Loss Checklist

(eDiets.com) -- Use our end-of-summer checklist to be sure you've got everything you need to succeed at weight loss. If you check "No" for any of the questions, just follow the steps below and you'll be squared away just in time:

1. Have you stocked your kitchen for fall cooking?

Yes/No

If not...

If you're going to start preparing healthier, low-fat meals, you'll need to make a few simple substitutions in your pantry and fridge:

• Replace ice cream, cookies and other sweets with low-fat versions of those foods, and fill the fridge with fruits and vegetables.
• Replace dairy products with low-fat versions of the same items.
• Instead of ground beef, pork and other high-fat meats, purchase leaner cuts, such as sirloin, pork tenderloin and white-meat poultry.
• Replace condiments like mayonnaise with spicy mustards, flavored vinegars and fruit chutneys.
• Stock up on herbs and spices to add flavor to your meals, and you won’t need oil or added fats.
• Swap soda and high-sugar juices for calorie-free seltzer, bottled water or 100-percent juice with no added sugar.
• Trade cooking oils for fat-free butter-flavor cooking spray and butter or margarine for reduced-fat spreads.
  

2. Have you made plans for a regular workout?

Yes/No

If not...

If you think you'll just fall into a pattern of exercise in September, think again. Starting a new fitness routine requires some advanced preparation:

• Sign up for a gym membership or dance class, or map out your walking routine.
• Purchase new exercise clothes, workout shoes, free weights, fitness tapes or pedometers that you might need.
• Find some motivating music to listen to while you work out.
• Sit down with your Palm Pilot or day planner and schedule exercise into your day. Choose five days out of your week and one hour each day (30 to 45 minutes for cardio, time for stretching and strength training for each major muscle group at least twice a week). Write it in pen and you'll be less likely to schedule something else during that time.
  

3. Have you made a commitment to prepare more meals at home?

Yes/No

If not...

Dining out five or more times a week can make losing weight next to impossible with portion sizes and ingredients beyond your control. Take back control with a few simple strategies:

• If you typically skip breakfast or grab something on the run, you need to start thinking about options that you can eat at home or pack and bring to work that will save both calories and money. Try pre-packaged Amy’s breakfast burritos; energy bars, low-fat yogurt with a banana or oranges; a pre-packaged muffin with low-fat yogurt; a small container of cottage cheese with berries, etc.
• Plan for packed lunches. Get some small plastic containers and brown bags, then stock up on low-fat frozen entrees and other portable lunch options. (You'll find plenty of tempting ideas on our meal plans.)
• Make a chart on the fridge for fast food and tally how many times you eat it each week. Try to keep that number to less than three.
  

4. Have you come up with a system to keep track of your daily water intake?

Yes/No

If not...

If you aren't already drinking 8 to 12 glasses a day, you'll need to figure out how you're going to squeeze them in each day. Here are a few options:

• Fill a two-quart pitcher each morning and keep it in the fridge. Try to finish the pitcher by the end of the day.
• Purchase a one-liter (slightly more than a quart) bottle to bring to work and fill it up twice a day.
• Tape a piece of paper to your desk and mark off each glass you drink.
  

5. Have you signed up for a good weight loss plan and checked out your meal plan options?

Yes/No

• If you plan to start losing this fall, you don't want to wait until then to get your meal plan because there’ll be no time to shop for the food or test out new recipes to see what you like. Get a jumpstart on that stuff now, so you can do some shopping and start taste testing. Some of the mouth-watering meals you can try include: Eggplant Parmesan, Grilled Marinated Steak with Broccoli Cheese Potato, Homemade Fresh Tomato Pizza and Three-Bean Chili.

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About eDiets

eDiets knows that taking the first step to manage and control your diet is life-changing -- we're here to help you every step of the way. We keep things organized so you don't have to! With 20 plans to choose from, you customize your choice of diet to your liking and we take care of the rest. Click here if you're ready to take that first step.

Grapefruit still works...

From FortWayne.com:

Grapefruit back in the weight-loss spotlight

...researchers from Scripps Metabolic Research Center in San Diego and Johns Hopkins University School of Medicine in Baltimore, among others, say there is scientific evidence for some of the health claims of grapefruit growers.

Their latest research was presented in a dozen papers at a two-day symposium, "Potential Health Benefits of Citrus," at the American Chemical Society's annual meeting in August.

One Scripps Center study, which included 100 men and women, found that they lost 3.6 pounds on average when they ate half a grapefruit with each meal during a 12-week pilot study and 3.3 pounds when they drank an 8-ounce glass of grapefruit juice three times a day.

Read more...

New Instant Weight Loss Technique!

Sick of feeling fat and heavy? Buy some instant weight loss!

Suvaril: A 'Slow' Weight Loss Pill?

'Slow and gentle' weight loss... what?? Suvaril, a new weight loss pill marketed very heavily on TV and radio, promises just that. While it seems incredible that a diet pill would buck the 'quick weight loss' trend - in which 95% of new products make unrealistic promises (e.g., "Lose 20 lbs of body fat in 2 weeks!") - the makers of Suvaril have a good reason to do so: the FTC is cracking down on bogus weight loss product claims.

Well, that's great, but is this product any good?

Our Suvaril Review:

Besides an array of antioxidants and vitamins (found in any good multi-nutrient supplement) Suvaril does contain a few ingredients that may help to control blood sugar/insulin levels, lessen food cravings, and boost metabolism.

Chromium and Vanadium have both been shown to assist in regulating blood insulin levels. Green tea extract has been shown to provide a moderate boost to metabolism while speeding up fat oxidation. And Banaba leaf extract contains a promising substance called corosolic acid which may help to control appetite and lessen cravings for carbohydrates. It also seems to help balance blood sugar.

If you do decide to try Suvaril for yourself, don't expect any miracles. Like all weight loss supplements it absolutely won't work without healthy diet changes and increased activity! Also, be wary of the 6 or 12 month 'deals' being offered all over the internet. It's always best to try a new product out for a month or so to see if you like it. iHealthTree.com offers decent prices on 1-month and 3-month supplies so you may want to check there first.


More info from the makers of Suvaril:

How Suvaril Works

There is no magic pill that can help you lose weight overnight, and those that make such claims don't have a lot to offer for serious people who want to shape up and feel better about their bodies. Suvaril takes a moderate approach to weight management, helping you lose weight naturally and feel better about yourself.

Suvaril helps maintain healthy metabolism levels by supplying key nutrients to the body. The green tea extract in Suvaril helps enhance your metabolism, while Suvaril’s chromium and important B vitamins help convert food into fuel. And the biotin in Suvaril helps break down fats and proteins, and convert them into energy.

Exercise and eating right are essential to safe weight management. But adding Suvaril to your daily regimen may give you the edge you need to gradually lose weight and maintain your ideal body mass.

Suvaril FAQ:

Does Suvaril have any side effects?

Suvaril has no reported side effects. However, if you are experiencing any physical or health concerns, it is always best to see your physician.

What happens when I reach my goal weight?

After you reach your goal weight, you may take Suvaril every day for maintenance at either the two caplet recommended standard serving or a reduced serving of one caplet per day.

If I gain weight again, can I start taking Suvaril again?

Yes. If you gain weight after stopping Suvaril, you can start taking it again as part of a healthy plan including diet and exercise.

How long must I take Suvaril before I see results?

Suvaril should be taken as part of a healthy plan including diet and exercise. Weight reduction results vary depending upon all contributing factors, including an individual’s natural metabolism, caloric intake, and diet and exercise program followed.

How often do I take Suvaril?

Two caplets daily, with meals.

Can my doctor prescribe Suvaril?

Suvaril is not a prescription drug. It is a non-synthetic, non-hormonal supplement that can be sent directly to your home or office.

Will my insurance cover the cost of Suvaril?

Because Suvaril is not a prescription drug, it is not covered by most insurance plans. If you have a question about what is or is not covered by your health care provider, you should contact that provider directly.

Can people who are taking medications take Suvaril?

Although Suvaril has not been shown to conflict with any medications, it is always recommended that people taking medications consult with their physician before adding Suvaril or any supplement to their diet.

Does Suvaril have a "shelf life"?

To ensure freshness and quality, do not take Suvaril that you have had for more than 24 months’ time.

Customer Assurance

Suvaril contains no artificial flavors or colors; it contains no sugars, salt, yeast or preservatives.

-----------------
Related resources:

Suvaril Web Site

Berkeley Premium Nutraceuticals (Makers of Suvaril)

Suvaril Review

Stop wasting your time - Get a PT!

Many people who workout - maybe the majority - really don't know what they're doing in the gym. It's sad but true. Millions of people spend hours in the gym getting very little done and often risking injury in the process.

Here's an example:

Walk into any gym in America and I guarantee you'll see at least half a dozen guys doing 'cable flyes' for their chests. Well, the cable fly isn't necessarily a 'bad' exercise. It has it's place... in an advanced bodybuilding workout.

But, in reality, flyes do very little for the average person (ie someone who hasn't already packed on a good amount of muscle mass by doing 'real' chest exercises: bench press, dips, pushups, etc.) They are a 'shaping' exercise that doesn't add muscle or increase functional strength. On top of that, it's very easy to hurt yourself if you don't do them with perfect form (and most people don't).

Yet millions of weightlifting 'newbies' perform cable flyes - and dozens of other dumb exercises that don't help them - on a weekly basis! These people are simply wasting their time and energy.

Strength training is vitally important for overall fitness and health. But it's also vitally important to learn how to strength train properly. I strongly suggest anyone just starting out - or anyone not getting the results they desire - find a good personal trainer in their area. She/he can show you the most effective exercises to reach your personal fitness goals and teach you the proper way to do them!

Even one or two sessions with a personal trainer can save you from years of time-wasting in the gym, lousy results, and nagging injuries!


Useful resources:

Find a certified personal trainer

Build the Body You Want

New Study: Eat like an Italian, live longer

A new European study reports that people who eat a Mediterranean-style diet live longer. It's just more proof that a diet rich in whole grains, fruits, vegetables, legumes, and 'good' fats like olive-oil is the best for long-term health...

From CBSNews.com:

Researchers looked at people aged 70 to 90 for more than a decade, and found those who adhered to a healthy low-fat Mediterranean-style diet lowered their risk of death by 23 percent. People who drank alcohol moderately lowered their risk by 22 percent. Physical activity lowered the risk by 37 percent. Nonsmoking lowered the death risk by 22 percent. And people who had all four of these healthy lifestyle factors lowered their risk of death from any cause by 65 percent.

Read the entire article

Women: Fitness is more important than being thin!

From CNN.com:

Inactivity may trump fat as heart risk

When it comes to heart disease, being fit may be more important than being thin, according to a study of more than 900 women published Tuesday.

"Our study shows that the lack of physical fitness is a stronger risk factor for developing heart disease than being overweight or obese," said Timothy Wessel, a physician at the University of Florida who headed up the research.

The study involved 906 women whose health histories were tracked from 1996 to 2000. Seventy-six percent were overweight at the start of the study, when the mean age of the group was 58.

Read more...

Low-Carb & Fitness

(eFitness / physicallyelite.com) -- While there are dozens of low-carbohydrate diet books on the market today, there is still a lot of confusion regarding how to follow this type of eating plan. In fact, the most common questions asked are about getting the best results from a low-carb diet. This article provides answers to those questions.

1. Calories Do Count

While there is scientific data that shows people following a low-carbohydrate diet can eat more calories than those on a low-fat, high-carbohydrate diet, it doesn't mean you can gorge to your heart's content on low-carbohydrate foods every day and expect to lose weight.

While low-carbohydrate dieting is more effective than high-carb, low-fat dieting, for most people the rule still holds that you need to eat less too. Start your diet eating 12 times your body weight in calories every day. After a week or two, add or subtract your daily calories by 500 depending on how much fat you are losing. Remember that you don't want to lose more than two pounds of fat per week to ensure you keep your muscle mass.

2. Keep Both the Amount and Type of Carbs You Eat in Check

When starting out, it's best to keep carbohydrates to no more than 50 grams per day. After you have been on the diet for a while and have met your weight loss goal, you may be able to increase to as much as 100 grams per day without gaining back the fat you lost.

The types of carbohydrates you eat are of equal importance. The majority of the carbs you eat should come from vegetables, especially greens such as broccoli, asparagus, green beans, garlic and onions.

Avoid starch-laden carbohydrates like pasta and bread. Fruits also need to be consumed in moderation when starting out. Stick to fruits low in sugar and fructose, which the body readily stores as fat such as raspberries, blueberries and strawberries. Bananas, grapes, and pineapple are examples of fruits that should be avoided or eaten in small amounts.

3. Get Enough Protein

Your body needs more protein when dieting. If you are lifting weights -- and you should be -- these needs increase further. Getting enough protein will ensure that you are able to retain muscle and lose primarily fat when dieting. Research shows that .8 grams of protein per pound of body weight is the amount needed daily.

Most of the protein you eat every day should come from meats including chicken, fish, eggs, and red meat. Use protein shakes as meal replacements to make getting the protein you don’t get from foods easier.

4. Eat Healthy Fats

While on a low-carbohydrate diet, your fat intake will be between 30-60 percent of your total caloric intake. You want to make sure you eat the right types of fats.

Paying attention to the types of fats you eat plays an important role in your health and how quickly you lose fat. Generally speaking, 70 percent of the fats you eat should be monounsaturated fats. Excellent sources of monounsaturated fats are olive oil, almonds, macadamia nuts and canola oil. It's important to make the majority of the fats you eat monounsaturated since they don’t have negative impact on insulin function and improve cholesterol levels, boost your immune system and are a good source of the antioxidant vitamin E.

The rest of your dietary fats should come from saturated and polyunsaturated fats. Saturated fats play a key role in the production of hormones such as muscle-building testosterone. Daily intake should be limited to 10-15 percent of your total fat intake as excessive consumption of saturated fats leads to insulin resistance which will limit weight loss and may also increase your risk of developing cardiovascular problems and other diseases.

The remainder of the fats you eat should be from polyunsaturated fats, with the majority being from fats that are high in omega-3 fatty acids. Omega-3 fatty acids will help accelerate weight loss and keep both your body and brain healthy.

Research shows approximately three grams of omega-3 fatty acids are needed daily for benefits. The best food sources of omega-3 fatty acids are cold water fish, which includes salmon and sardines. Supplements are often a better way to get the necessary amounts of omega-3 fatty acids since it may be difficult to eat fish on a daily basis. Also, don’t cook with polyunsaturated fats from any source, including fish oil, as they are converted to unhealthy fats.

5. Follow Two-Week Break-In Period

When you first begin a low-carbohydrate diet it is imperative that you eat no more than 50 grams of carbohydrate a day for the first two weeks of the diet. In fact, if you have a lot of weight to lose you may want to follow this plan for an additional week or two.

The reason for this is that it takes at least two weeks to allow the body to shift to fat mode. The break-in period also allows you to eliminate cravings for starchy and sugar-rich foods. Don't worry, while restrictive, this period only lasts for two weeks. After the break-in period is over, you can enjoy your favorite high-carbohydrate foods during regularly scheduled carb-up meals. Details on how to do this are explained in the next tip.

6. Strategic Carb-Ups

Eating the right amount of carbohydrates at the right times will help you lose more fat than if you follow a low-carb diet all of the time. High-carbohydrate meals will keep your metabolism elevated throughout your diet, which tends to decrease over time and almost as importantly will ensure you keep your sanity and don't end up gorging on a couple of pizzas and a gallon of ice cream after weeks of carbohydrate restriction.

The rule of thumb for carbing up is that the frequency of carb-ups and amount of carbohydrates you can eat when carbing up is directly proportional to your body fat level. In other words, as you become leaner you will be able to eat more carbohydrates more often. This doesn't mean you can switch back to a high-carbohydrate diet, but instead have a couple of high-carbohydrate meals or even a day where you eat more carbohydrates.

When you are starting you'll want to limit your carb-ups to an additional 100 grams of carbohydrates eaten at one meal a week. Once your body fat is down to 15 percent or less, you can add another meal with approximately 100 grams of carbohydrates on another day. If your body fat is 10 percent or less you may be able to move to an entire day of high carbohydrate eating (300 grams total) and one high carbohydrate meal another day of the week.

The best way to include two days of carbing up without adding body fat is to do so once every three to four days. All other days you will eat between 50-100 grams of carbohydrates, again depending on your body fat. One way to do this is have a high-carbohydrate (100 grams) meal on Wednesday after your workout and a high-carbohydrate (300 grams) day of eating on Saturday.

7. Strategic Supplementation

Nutritional supplements can make low-carbohydrate dieting easier and more effective. Listed below are a couple of supplements that will help you lose fat faster and make dieting more tolerable.

BCAA/Glutamine: pre/post-workout (weights)

Branched chain amino acids and glutamine used together before and after a workout keep your body in fat-burning mode and prevent muscle from being used as energy. Studies show that one particular branch chain amino acid, leucine, may actually accelerate weight loss when on a low-carbohydrate diet.

Fish Oil

Fish oil supplements are the best and easiest way to obtain the weight loss benefits of omega-3 fatty acids. Studies show that supplementing with three or more grams of fish oil daily can help you lose weight by improving insulin function and increasing the amount of calories you burn every day by 300 or more. When choosing a fish oil supplement, make sure you choose a product that ensures their product is free of contaminants and impurities.

Multivitamin

A quality multivitamin will ensure that your daily nutritional needs are met and should be taken no matter what type of diet you are following. Make sure you choose a supplement that is high in B vitamins and antioxidants which includes vitamin E and C.

Fiber Supplement

You need to eat at least 25-30 grams of fiber every day. Doing so will improve your overall health and improve the results you get from your diet. Dietary fiber not only keeps you regular but also binds to carbohydrates, limiting their conversion to glucose and increases the absorption of the protein you eat. Since getting the necessary amount of dietary fiber through food can be difficult using a supplement is often helpful.

Whey-Casein Protein

While it's best to get as much of your protein every day from real foods, a protein supplement used to replace one to two of your meals daily makes this key macronutrient much easier. When selecting a protein powder, choose a product that uses the proteins whey and casein as their protein source. These two proteins, when used together, are the best for supporting weight loss and building muscle.

8. Don't Forget Water

While eating fewer calories is key to success on a low-carbohydrate diet, drinking less water is not okay. Getting enough water is necessary for keeping your metabolism cranking and to ensure your body is able to handle the additional protein you may be eating.

You need to drink a minimum of .6 ounces of water per pound of bodyweight daily, more if you are exercising. Drink water with and between meals to make sure your needs are met.

9. Remember Exercise -- Especially Weights -- are Key to Success

While dieting alone is good for your health, you must exercise for the best results. Best results means that you lose body fat and not muscle so you look your best. Your workouts need to include cardio and weight training. Don’t worry, this doesn’t mean working out two or more hours a day. Each workout, when done properly, won’t take more than an hour. The key to getting results from your workout program is to do something four to six days a week for 45-60 minutes per workout.

Whether you are struggling to make the low-carbohydrate diet you are on work, or are just getting started, you now have all of the information you need to succeed. Apply the information in this article and I guarantee you will lose body fat faster than you ever thought possible.

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Curt Pedersen has a degree in exercise science and has published exercise and nutrition articles in many leading publications. To read more articles by Curt, go to www.physicallyelite.com

#1 Diet Secret: The Art of Shifting Calories

For most people, it's much better to eat the majority of your calories during the first half of the day, not at night like many people do! Why? MyFoodBuddy.com does a good job of explaining it:

Typically we eat our largest meal in the evening and in addition snack in front of television later. There are many advantages to shifting calories towards the morning and noontime. Eating earlier allows the body time to burn off those calories rather than turn them into fat while you sleep. Following these simple rules will make weight loss much easier for you.

Read the rest of this article...

Eating Primordially : Origin Dieting Makes a Rebound

We've learned much about nutrition over the past hundred years. Paradoxically, however, consumers have never been more confused about healthy eating patterns and appropriate dietary recommendations.

Despite decades of food guidelines promoted by the likes of health organizations such as the United States Department of Agriculture (USDA), worldwide obesity incidences continue to increase exponentially.

Since the second World War, malnutrition in the United States and other industrialized countries has shifted from trends of undernourishment to over nutrition. Many experts agree that the scale of calorie expenditure versus calorie consumption has simply tipped in favor of consumption. The end result, according to the World Health Organization, is "globesity"- a global epidemic of fatness that has millions suffering from an "array (of associated) serious health disorders".

A recent conference on traditional eating habits organized by Oldways Preservation Exchange and Trust invited experts from all over the globe to discuss solutions aimed at curbing globesity. Nearly all of the researchers agreed with with the suggestion by Attilio Giacosa, M.D., from Italy's National Cancer Research Institute, to promote primordial nutrition. That is, according to Giacosa, resisting the urge to change dietary patterns which have been successful. Giacosa referred to the traditional eating patterns of China and of Italy - comparing the similarities of decreased mortality risks associated with diets rich in plant-based foods.

Eating primordially may be effective. Consider that the average American man is 25 pounds heavier than his great-great grandfather was at the same age, says researcher John Foreyt, PhD.

Primordial nutrition is more than a diet. We need to learn to work hard and play well, according to Elizabeth Somer, MA, RD - author of a new book entitled The Origin Diet. Our ancestors balanced their days of intense physical activity with relaxation and rest, in the presence of their supportive family and friends. They ate at least eight servings of fruits and vegetables daily and consumed minimally processed whole grains. They ate diets high in fiber and low in sugar. The majority of their fats came from plant sources like nuts, seeds, avocados, and olive oils. And their protein-rich foods came from wild game, fish and legumes.

There were no food labels 100 years ago. There were no microwave ovens, no chemically designed fat substitutes, no pre-made frozen dinners and much less processing. Meals were pleasurable and, ironically, often more healthful than they are today. Despite our increasing knowledge of food chemistry and human physiology, it seems that we really haven't progressed much at all.

Learn more about primordial eating...

Express Workouts: How to get fit fast

From MSNBC:

Mini-workout programs are a big hit at health clubs

Don’t have a lot of time to exercise at the gym? Maybe you could squeeze in a half-hour, or even a 15-minute, workout. That’s what health clubs are banking on as they increasingly offer clients “express” programs aimed at getting them in shape and out of the gym fast.

Largely driven by the success of Curves International, a chain of clubs for women that offers a 30-minute circuit program where the client moves from one fitness station to the next, other gyms have followed suit. For instance, 24 Hour Fitness, with clubs in 16 states, recently introduced Xpress Zone, a 30-minute circuit training program. And Town Sports International, with clubs in New York, Boston, Philadelphia and Washington, D.C., has a 22-minute circuit called XpressLine. Other new clubs built closely on the Curves model, like Ladies Workout Express and Slim and Tone, also are expanding.

Even traditional group classes like yoga and spinning that typically last an hour have been shortened at some clubs to anywhere from 30 to 45 minutes. And some gyms are offering 15-minute classes that focus on stretching or strengthening certain areas like the legs, abs or back.

Read more...


Related stories: Washington Post: 30 Minute Workouts

5 Fitness Lies Revealed!

(eDiets.com) - Last year, I wrote an article called 10 Fitness Lies Exposed which received a lot of positive response. The past few weeks I've had several emails asking for more, more, more!

Everyone loves a quick guide concerning what works and what doesn't in fitness. Unfortunately, many fitness equipment manufacturers, diet books and supplement companies have only one thing in mind: profits. Hey, profit is a great thing. However, it’s not a great thing when it’s at the expense of human beings who are searching for a way to get fit, lean, muscular and healthy.

So, here we go again with some more of my all-time favorite fitness myths:

THE 5 DEADLY LIES

1. The healthiest method to gauge your progress is weighing yourself: MYTH

You think I'm about to say that the answer is to get frequent body fat tests, don't you? Nope! The healthiest way to gauge your progress is to make sure your strength levels increase when performing resistance exercise, make sure your endurance improves through cardiovascular exercise and make sure that your clothes fit exactly the way you want them to. When did we stop trusting ourselves to the extent that everything has to be successful by a measurement? Don't we have enough pressure in our lives?

2. It’s important to work out for two to three hours a day for great results: MYTH

It’s amazing how many people ask me how long my workout sessions are. The question should be, "How short are your workout sessions?" Long workouts are counterproductive. Numerous studies prove that more than one hour of an intense workout increases cortisol levels. Cortisol is a catabolic hormone that, among other things, will assist in destroying muscle.

The body appears to be designed for quick, intense workouts. There is no need for more than 40-45 minutes of weight training and 35-40 minutes of cardiovascular exercise. I'm not suggesting that you'll lose all your muscle or go to an early grave if you exceed these recommendations. I'm simply stating that best results are achieved with intensity, not necessarily long duration.

3. Women will get BIG if they weight train: MYTH

A woman has one-third the testosterone of a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines that look BIG and manly are on steroids, growth hormones, etc. You'll look bulky if you're carrying excessive body fat and building muscle. However, if you're reducing body fat, you'll eventually be able to see those lean, defined muscles.

4. You must work out five to six days per week to make progress: MYTH

The number of days that you work out does not constitute level of fitness. I see a lot of people in the gym five to six days a week and they’d be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort. In fact, for those clients that have trouble with motivation, I recommend only two days of workouts per week, but they must do it every week.

5. To get a flat midsection, perform a lot of abdominal exercises often and with intensity: MYTH

This is my all-time favorite. In order to get a six-pack (physiologically it’s actually an eight-pack), or simply a flat stomach, body fat levels must be reduced significantly. This is achieved through a calorie deficit combined with exercise. In fact, unless you're competing in an event or genetically predisposed, maintaining visible abdominals is a most difficult endeavor. A few extra pounds and they disappear. Hold onto a little excess water and they vanish.

The bottom line is, abdominal exercises don't give you a flat stomach. Abdominal exercises build the muscles, while reduced body fat through nutrition, weight training and cardiovascular exercise help to reduce overall body fat which leads to a flat mid-section.

I hope you find these points helpful. Just as I mentioned in my 10 Fitness Lies Exposed article, remember to bite your tongue when someone spouts out one of the above fallacies. With tact and patience, share your knowledge and help spread the word.

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About the Author

A competitive bodybuilder and former 2001 Mr. Connecticut, 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.

Learn more at eDiets...

Do weight loss centers really work?

From NewsTarget.com:

Weight Loss Centers Are Popular, But Do They Really Work?

There's a tremendous amount of money to be made in helping people lose weight and fight obesity. Accordingly, all sorts of franchises are expanding across America and attempting to help people lose weight by pursuing a variety of strategies, including calorie control, hypnosis, weight loss supplements, and physical fitness.

One of the most popular franchises is, of course, Weight Watchers, which now holds 44,000 meetings a week in 30 countries. Americans are spending $40 billion a year on weight loss products and services. Many weight loss franchises, however, don't do very well in the long run. The Jenny Craig franchise, for example, saw its sales plummet after hiring Monica Lewinsky as a spokesperson.

The bigger question in all this is, of course, do any of these really work? Do they really help people lose weight, and if so, which ones work the best?

It's not such a simple answer, it turns out. My belief is that all of these approaches work if people are willing to work them. You can lose weight by altering your belief systems through hypnosis or neurolinguistic programming, You can lose weight by greatly increasing the amount of physical exercise you pursue. You can lose some weight by taking certain nutritional supplements, and you can lose weight by controlling your calories and managing your meals. So there is a winning strategy in all these weight loss centers. The problem with weight-loss centers and these franchises, however, is not that their plans don't work, but rather that most people aren't willing to work the plans.

Read more...

Endurance Training May Stave Off Heart Failure

From Reuters Health:

Long-term training in endurance activities, such as running, swimming or cycling, may help prevent the stiffening of the heart that occurs with age, an effect that might reduce the risk of heart failure, new research suggests.

Whether less intensive exercise provides any benefit, however, remains to be determined.

When the heart stiffens, it is less able to relax and expand between each beat, and therefore fills with less blood. Then, with each contraction, less blood is pumped to the rest of the body, which can lead to serious problems over time.

Click here to read more...

Cinnamon joins cholesterol battle

(Boston Globe) -- The next drug in your medicine cabinet might come from the spice aisle of the grocery store.

Although research is still preliminary, doctors and researchers are getting excited about the diabetes and cholesterol-fighting potential of cinnamon.

Cinnamon probably "can't harm in small doses, it may help and it's not adding calories," said Melinda Maryniuk, a senior dietician at the Joslin Diabetes Center in Boston.

A small study completed last year on the possible health benefits of cinnamon was "very exciting and promising," according to Dr. Andrew Greenberg, director of the obesity metabolism laboratory at Tufts University, who is so intrigued he has begun studying it himself.

Read more...

Healthy Smoothie Tips

Smoothies have spilled out of health food stores and gone mainstream. Juice bars serve blender-whipped yogurt and fruit drinks in the mall and at the market. They can be a great way to increase your daily servings of fruit. But like many commercialized foods, the store-bought smoothie can contain more fat, sugar and calories than its healthy appearance suggests.

Some varieties claim to lower cholesterol, increase athletic performance and boost your intake of vitamins. But you should watch what goes in the mixture. Peanut butter and chocolate, for example, don’t make a low-fat, nutritious meal.

An Easy Home Indulgence

The place to really have a smoothie is at home, where you can control the ingredients. Smoothies are easy and fun to make – you don’t even need a recipe. For a simple smoothie, all you need is a blender, some fruit and a liquid (low-fat or skim milk, juices or soymilk). You can use fresh fruit in season or keep frozen fruit on hand to use year round. To boost the nutritional value of your drink, you can toss in a little wheat germ (or whey protein powder!). A homemade smoothie makes a quick, tasty breakfast or a snack full of fiber, vitamins and protein. It’s like a milkshake without the guilt.

Start by placing about a half-cup of liquid in the blender, then a sliced banana, or a cup of other fruit, and purée until smooth, gradually adding more liquid until you reach the desired consistency. If you use fresh fruit and want an instantly chilled smoothie, replace a little of the liquid with a few ice cubes.

Here are a few more tips:

1. For a frosty drink, use frozen fruit (bananas work well).
2. Avoid sweetened frozen fruit as this adds calories and may make the drink too syrupy sweet.
3. If it’s too thick, add more milk, 100% fruit juice or soymilk.
4. If it’s too thin, add more fruit, ice cubes, yogurt (fresh or frozen) or tofu.
5. It it’s too tart, add honey or a little sugar.
6. If it’s too sweet, add lemonade or a small spoonful of lemon juice.
   

Start your day or refresh yourself after a vigorous workout with this tropical smoothie.

Orange-Pineapple Smoothie

• 1 cup orange juice
• 2 cups pineapple chunks packed in their own juice, drained
• 1 banana
• 1/4 cup skim milk
• 2 Tbsp. honey
• 4-5 ice cubes
  

Place all ingredients in a blender and purée until smooth.

Makes two servings. Per serving: 326 calories, 0 g total fat (0 g saturated fat), 80 g carbohydrate, 2 g protein, 4 g dietary fiber, 38 mg sodium.

Provided by the American Institute for Cancer Research in Washington, D.C.


More resources: Are Smoothies Really Healthy?

Great Women's Fitness Web Sites

Looking for well-designed, useful women's fitness sites? Here are a few of our favorites...

skwigg.com

kristinreisinger.com

stumptuous.com

fitness-model-advice.com

If you have any to add please leave a comment below with links to the recommended sites...

Foods to Fight Fatigue

If you feel like you never have enough energy to exercise you may not be eating the right foods. Here are some tips on boosting your energy levels naturally through healthy eating...

(WebMD.com) -- If you're beat and need to drum up some energy, you are not alone. But the right foods and nutrition can supply the oomph you're missing.

Tired. Drained. Pooped. No matter how you put it, you're beat and need to drum up some energy. You are not alone. Many people have trouble getting in gear in the morning, experience the afternoon slump, or just want to crash on the couch in the evening.

The exhaustion can be a constant problem for some folks. According to the CDC, 2.2 million Americans experience marked fatigue lasting at least six months.

Sluggishness can be caused by many factors, but experts say poor nutrition is a big culprit. A well-balanced diet, on the other hand, can boost energy.

"Food is truly our body's fuel," says Cindy Moore, MSRD, director of nutrition therapy for The Cleveland Clinic. "What we choose as our fuel is going to absolutely impact the performance of our bodies."

How do we fill up our personal tanks, and how well do they make our engine run? The experts weigh in on how major food and drink sources and habits affect energy levels.

The Forgotten Meal

At the beginning of the day, most people dash off to work or school without a thought to their body's dietary needs. Who has time to eat in the morning anyway?

"Breakfast is an easy meal to forget," says Mary Ellen Camire, PhD, professor of food science and human nutrition at the University of Maine. "But if people are skipping breakfast and find they're tired by midmorning, then it's time to re-evaluate that eating habit."

Research shows breakfast improves alertness and concentration, helps shed pounds by preventing overeating during the day, and prevents obesity, diabetes, and heart disease.

To get these benefits and to prepare the body for the day, the American Dietetic Association recommends carbohydrates for energy and protein for endurance. Some quick options include:

• Whole grain bagel with cheese
• Cereal with fruit and yogurt
• Whole-grain toast with peanut butter and fruit
• Hard-boiled egg sliced into a whole-wheat pita
• Scrambled eggs, toast, and fruit
• Oatmeal with raisins
  

For the really busy bee, Camire says choices include breakfast bars, frozen omelets and breakfast sandwiches, oatmeal packets to go, and whole-grain cereals in prepackaged plastic bowls. Be mindful, though, of the sugar and fat content of your morning meal. A study in the November 2003 issue of Pediatrics found children who ate sugary breakfasts were hungrier and ate more at lunch.

Complex Carbohydrate Charge

Healthy eating doesn't stop in the morning. A well-balanced diet throughout the day is an essential source of sustained energy. The American Medical Association recommends that 50% to 60% of overall food intake come from carbohydrates, 30% from fat, and the rest from protein.

Although carbohydrates have gotten a bad reputation, the nutrient is still the body's preferred source of energy, says Dave Grotto, RD, director of nutrition at the Block Center for Integrative Cancer Care in Evanston, Ill. Low-carb diets, he says, initially boost energy, but deplete it in the long run.

The best way to maximize the body's potential for energy is to eat a combination of complex and simple carbohydrates. Complex carbohydrates, which are slow burning, should represent the bulk of the carbohydrates we eat, says Grotto. Foods such as whole grains and starchy vegetables such as potatoes, squash, pumpkin, and carrots fall into this category.

This does not mean ignoring simple carbohydrates with a slower burn, such as the sugar fructose, found in fruits, vegetables, and honey. They can provide an immediate source of energy.

Simple sugars found in candy bars, soft drinks, and cookies can also provide a quick boost, but then a big letdown afterward.

"You are going to get a rise in energy from the original hit of the sugar, but then, particularly for diabetics, sugar can drop below the baseline where it started," says John W. Finley, associate editor of the Journal of Agriculture and Food Chemistry, a publication of the American Chemical Society. He says the peak effect of sugar normally lasts 30 minutes to an hour, depending on the dose. Anything beyond that is reportedly psychological.

Without the complex carbohydrates to sustain the blood sugars, the body loses steam. "A diet that is based in complex carbohydrates seems to have less of that peak and valley of blood sugar effect," says Grotto.

It is also important to make sure your complex carbohydrates have fiber, says Dee Sandquist, MSRD, a spokesperson for the American Dietetic Association. "Fiber helps the carbohydrates that we eat to be more slowly absorbed by the body," she says. "So, therefore, the body gets a more balanced release of energy, as opposed to the quick burst of energy."

Many processed carbohydrates such as white rice, white bread, and pasta contain little or no fiber, thus expending energy at a rapid rate. To ensure you have a food rich in fiber, check the label. A slice of bread should contain 2 to 3 grams of fiber.

Fat Force

Fat has also gotten a bad reputation, and for good reason. Too much of the "bad" fats is associated with heart disease, some types of cancer, and some chronic illnesses. In the right amount, however, fat can make food taste good, and is a concentrated source of energy.

In order to strike the right balance, choose polyunsaturated fats such as vegetable oils and seafood, and monounsaturated fats such as olive oil, meat, and poultry. The unsaturated variety can help lower "bad" LDL cholesterol.

Protein Power

Fats and carbohydrates may supply the body with energy, but protein helps regulate the release of that power. Protein maintains cells, transports hormones and vitamins, and creates muscle. Muscles and many hormones are, in fact, made up of protein. So replenishing the body's source of the nutrient is very important.

Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products.

In diets where the body does not get its usual fuel of carbohydrates and fat, protein provides the body with energy. Preliminary studies have shown that people with high-protein diets appear to be able to work longer and harder, says Finley.

Such findings, however, are controversial. Critics say high-protein diets will ultimately make people more tired and gain weight. There are also concerns the diets may increase the risk of kidney stones and osteoporosis, and be harmful to those with liver or kidney disease.

The Weight of Water

Two-thirds of the human body is made up of water. Without it, we could only live a few days. The fluid helps control body temperature through sweat, moves food through the intestines, and greases the joints. It is also an essential ingredient in the production of energy molecules.

"Dehydration is one of the leading causes of a lack of energy," says Grotto. If you're not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

Everyone's water needs vary. In February 2004, the Institute of Medicine released a report indicating most people meet their daily hydration needs by using thirst as their guide. In general, the Institute's expert panel recommended that women get about 11 cups of water from food and drink each day, and men get about 16 cups daily. This may seem like a lot of liquid, but 80% of it usually comes from drinking water and other beverages. The other 20% comes from food.

To adequately get your hydration needs, particularly on a hot and humid day, the American Dietetic Association suggests carrying around a bottle of water, or replacing your afternoon soft drink with water. Frozen juice bars or icy treats are also a good idea.

Water is especially important after exercise, with certain medicines, and with a high-fiber diet. Your fluid intake should be adjusted to how much water you're losing, says Finley. "Simple things like stopping at a drinking fountain when you walk by one is a good idea."

Caffeine Fix

More than half of Americans reach for a coffee cup every day, and 25% drink it occasionally, reports the National Coffee Association. This should come as no surprise, as there are those who swear they cannot function without the caffeine.

The compound can be found not only in coffee, but in tea, soft drinks, chocolate, and herbs as well.

John Allred, PhD, a food science communicator for the Institute of Food Technologists, says stimulants like caffeine exaggerate the effect of natural hormones like adrenaline. "They get your heart pumping faster, you respire faster, and that gives you a stimulated feeling," he says, noting the results usually last no more than two hours.

Psychology tests have shown a combination of caffeine and sugar can improve alertness and performance. "But then it wears off, and then you get a little bit of a slump afterward," says Camire. The high-low effect of caffeine, she says, is not as pronounced as it is in sugar, but is significant enough in that frequent users often experience headaches without the substance.

The chemical is, indeed, so potent a stimulant that the National Collegiate Athletic Association (NCAA) lists caffeine as one of its banned drugs, as long as the concentration in a urine sample exceeds 15 micrograms per milliliter. (Two cups of black coffee will produce urine levels of approximately 3 to 5 micrograms per milliliter, according to the National Center for Drug Free Sport.)

The effect of caffeine varies from person to person. Some people need a few cups before experiencing stimulation, while others feel shaky or jittery with one serving.

Caffeine can also interfere with sleep, particularly if it is consumed in the late afternoon. The lack of shuteye could obviously affect one's energy level. To resolve this issue, Camire recommends switching to decaffeinated beverages by about 3 p.m. She also suggests gradually cutting back on caffeinated drinks, especially since they may have a dehydrating effect.

Beating the Doldrums

Food can, indeed, raise or diminish the body's energy levels. If you are eating healthy and are still tired, try changing the frequency of your meals. Some people find they get more of a boost with several small meals throughout the day, while others prefer the dining concept of three square meals daily. There's no right or wrong way, says Sandquist, noting that everyone's energy needs differ.

The amount of food you eat can also make a difference. If someone overeats constantly, they tend to gain more weight and become lethargic, says Finley. "It's like the snowball rolling down the hill," he explains. "As [overeaters] get more overweight, they have less energy, and then they exercise less and don't burn the calories."

Other dietary reasons for fatigue include too much alcohol (which is a depressant) and lack of certain vitamins and minerals. Low iron is a common problem for women.

If you still find yourself sluggish with a well-balanced diet, then a visit to the doctor may be in order. Certain diseases, medications, stress, and inadequate sleep and exercise can contribute to fatigue.

Click here to learn more...

How to Boost Your Energy... Fast!

(eDiets.com) -- Do you constantly suffer from a personal energy shortage? If you're juggling the demands of a busy career and being the perfect family person, it’s not surprising that you may lack some luster on the energy front.

If it’s any consolation, you're not alone. In fact, lack of energy is the most common health complaint among adult Americans.

Lifestyle habits are usually to blame for this deficit in dynamism, and one of the biggest culprits is not getting enough regular exercise. Routine physical activity is key to maintaining increased energy levels. Want to be revitalized? Try our five-step "activity makeover" and you'll actually feel your energy levels soar.

The Natural Energy Booster

Contrary to what some might think, regular exercise does not drain your energy... it gives you more! And studies have shown that even brief bouts of mild exercise are as effective in improving energy levels and decreasing tension. This supports the new exercise guidelines for Americans that say you only need 30 minutes of cumulative physical activity throughout the day to improve overall health. Here’s how exercise can give you some gusto:

Exercise raises levels of neurotransmitters in the brain that release serotonin which boosts energy levels and makes you feel good. The benefits are immediate and lasting if exercise is maintained.

Increased aerobic activity develops your body’s ability to pump oxygen-enriched blood through your system. This helps to combat fatigue, relieve tension and enables your system to work more efficiently. It will also help you sleep better.

As your body gets used to the extra activity, you will be using less energy to do the simple day-to-day things. With a boost in your stamina, you'll feel better about yourself, and what you can accomplish.

FIVE TIPS TO SUPERSIZE YOUR ENERGY

#1 Rise and shine

A morning workout will provide you with a rush of adrenaline and a sense of accomplishment that will stick with you throughout the day. It will also increase your mental acuity, giving you extra time to plan your day effectively before you get to work. So hit the floor running with these morning-time exercise suggestions and get a jumpstart on the day ahead.

Solution:

Place your alarm clock far away from the bed, so you have to get up to silence it. Just make sure you keep it on the alarm setting and not your favorite CD or radio station. You can listen to those more favorable options while you're exercising. If you are usually pressed for time, set the alarm 10 minutes earlier so you don't have any excuse to skip the workout! There are a number of short and simple video and book-based workouts that can get the day going for you; find them at www.amazon.com.

Alternatively, head outdoors for an early morning walk, jog or jump rope, for at least 10 minutes. An early start means you don't have to contend with the heat, and you will have the added benefit of enjoying the peace and tranquility of the awakening day.

#2 Pass the afternoon slump

Do you often wonder why you feel so sleepy mid-afternoon? The brain associates stillness with sleep, especially if there is not enough natural light. Also, poor posture doesn't just make you look tired, it places excess strain on your back and hips, which can make you feel tired and achy. Your first instinct may often be to reach for a sugary snack to boost your energy. Unfortunately, that energy increase will be short-lived and in reality, the extra calories will just widen your waistline. The alternative is an exercise break. A rapid 10-minute walk raises energy faster and for longer (up to two hours) than sweets and snacks. You will also find that the physical activity can provide an outlet for job-related tensions or mental fatigue and make the afternoon more productive.

Solution:

Start with stretching at your desk to loosen muscles, ease joints and allow blood to flow more easily around your body, which will give you a quick energy boost. Then, instead of heading toward the vending machine, walk up and down 20 stairs 10 times. If your building doesn't have any stairs, walk around the block or parking lot for 10 minutes.

#3 Walk off the office blues

After a long day at the office or being stuck in a traffic jam, it’s easy to make excuses or other plans in order to skip an evening workout. But exercising after work can help release some of the day’s tension, make it easier to sleep and give you a fresh start to your exercise makeover in the morning. So, before you settle into the old routine of changing into sweats with an elastic waistband and curling up in front of the TV for the next two or three hours, try this alternative.

Solution:

Drop off your jacket, shoulder bag or briefcase and head straight out again. 10 minutes of brisk walking around your neighborhood won’t require special equipment or clothing (just lace up those sneakers). The fresh air will clear your head and improve your mood. If you're feeling up to it, invite the whole family along. It’s a good opportunity to catch up on the rest of your brood’s day.

#4 Work out with the kids

Summer vacation is upon us and it’s easy to get the kids out of your hair by renting movies for them or sending them off to play video games. This may give you some time out, but it will not use up any of their excess energy. So accomplish both of these tasks by heading outdoors -- tire them out and perk up your own lagging energy:

Solution:

Go swimming. Instead of watching them in the pool, take the plunge and join in. The soothing aspects of water can help ebb away the day’s tensions, as well as provide a good aerobic workout. If you need to keep an eye on the children, treading water or water walking in the shallow end burns as many calories as swimming.

Shoot hoops. Organize a game of basketball in the driveway or at the local park. Even out the competition by playing two-on-one or having mixed adult and kids teams.

#5 Weekend energy workouts

You do not need to join the weekend warriors on your days off to get the benefits of exercise. Having already started to fit in small bouts of exercise during the week with this exercise makeover, you no longer have to worry about squeezing everything into one gym session. Your everyday or weekend chores can also help to keep you active and healthy, as long as you do not take the automated short cuts (i.e., ride-on lawn mowers, timed sprinklers).

Solution:

Energize at the mall. Park as far as you can from the store entrance. If using escalators, walk up and down them. In the grocery store, walk up every aisle with your shopping cart even if there’s nothing you need there. Carry your own shopping bags to the car.

Be your own gardener. Unlike many exercise options, you can become involved in what you're doing, enjoy it and reap the benefits from your hard work, like bouquets of flowers or vegetables for the dinner table. It’s a superb way of diverting the mind from work, family conflicts or other issues as well as a great workout.

Note: Lack of energy can be a medical condition, nutrient problem, inadequate sleep, stress, or just being out of shape. If you are concerned, see your personal physician.

Click here to learn more about healthy eating and energy at eDiets.com...

How to help your kids get fit & healthy

Helping your kids get and stay fit really isn't as difficult as it seems. But it is extremely important, especially since new evidence proves that fat children become fat adults with many serious health problems.

Kids simply need healthier diets and more activity. Here are some tips for helping them get those things...

(eDiets.com) -- The childhood obesity rate is raging out of control. More kids than ever -- boys and girls as young as 8 years -- are suffering the effects of type 2 diabetes. Concerned researchers at the American Academy of Pediatrics say as many as 1-in-3 children are overweight or obese...

That's the bad news.

The good news is that there are things you can do to thwart or reverse this disturbing trend.

If the notion of shipping your kid off to "fat camp" or dragging them to a meeting crammed with overweight adults makes you cringe, you’ll be relieved to know there are better alternatives... starting right here today. Start by making healthy eating a family affair.

In addition to the many personalized eating plans already offered, eDiets has partnered with the authors of Trim Kids (HarperCollins) to create a new meal plan perfect for the parents of overweight children.

The eDiets Trim Kids Program is a comprehensive 12-week plan that recognizes children require unique strategies and a different approach to weight management. In other words, this is not your mother's weight loss plan.

The groundbreaking program is designed to help parents manage their child's weight goals along with the supervision of their pediatrician or family physician. Parents and children participate together. The Trim Kids Program is a kid-friendly treatment for overweight children. It provides meals and recipes designed for a child’s tastes. You also get weekly tips, suggested activities, online meetings, chats and much, much more.

Most parents would do anything, even die for their children. Ask yourself this question: would you live -- as in a healthily lifestyle -- for little Johnny or Susie's sake? Would you introduce a regimen that consists of healthy eating and regular physical activity to save your youngster from a host of medical and psychological problems?

Statistics show that children who have both an overweight mother and father are 80 percent more likely to be overweight too. While you can’t always control the nutritional environment outside the home, you can get a handle on what goes on when the young ones are in your care -- and that's at least 50 percent of the time, says Trim Kids author Melinda Sothern, PhD.

Dr. Sothern has plenty to say on the subject of childhood obesity. As a licensed clinical exercise physiologist and associate professor of research and director of the Section of Health Promotion at Louisiana State University Health Sciences Center, she makes her living battling the Goliath of childhood illnesses -- overweight.

The statistics are extremely unsettling. Childhood obesity has reached epidemic proportions.

"Over the last 30 years, the environment has changed so that children and adults are less physically active by design both at school and work," Sothern tells eDiets. "Food during the last couple of decades has gotten more 'dense'. Certain foods have more sugar and fat and, thus, more calories.

"Food also has more calories. For taste reasons, we’ve piled on the high-fat, high-sugar foods on menus. On top of that, portions have gotten bigger. It’s a trend that up until about two to three years ago was firmly in place. Now we're beginning to see a turnaround only because of the advocacy of different scientific and public health groups." "

Many people want to point the finger of blame at the parents. But Sothern notes that once your children leave home, they face an entire world that seems to be trying to make them overweight. From the glut of fast food restaurants to poorly planned school lunches, reduced PE and recess, the dietary and fitness landmines are plentiful.

But that doesn’t mean you should sit back and accept it. Fight back with expert help from Sothern and eDiets.

For starters, remove certain "weakness" or unhealthy foods from your home by deep-sixing the donuts, sodas, pizza, french fries, ice cream, cookies and candy. You don’t have to cut them out completely, but you surely don't have to make them easily accessible in your home.

Sothern says nature and nurture both play roles in the onset of childhood obesity. While genetics can make you prone to obesity, it’s the environment that causes it. The one-two punch of too much food and too little exercise can wreak some major havoc on your child’s health.

Not sure if your child is at risk? Sothern can help. She says for kids under the age of 5 or 6, weight doesn’t matter... UNLESS it's obvious the boy or girl is seriously overweight. After the age of 5, parents should consult with a pediatrician who will use a growth chart to make a true diagnosis. If your child is clearly above the 95th percentile for more than six to 12 months, it’s time for action. Chances are this isn’t a "stage" that the child will outgrow.

The changes don’t have to be drastic. The first step is getting educated -- and that's where Sothern and the Trim Kids program come in.

"I think parents too often just accept the pressures of the outside world," Sothern says. "They throw their hands up and ask, 'What can I do about it?' You have to become educated about healthy food and fitness and show you can take some control of your child’s life to protect them from becoming overweight. You do have total control over your home environment.

"It’s not easy to tell your family to start doing something different. It’s baby steps. A drastic shift in behavior isn’t likely to work. This week your goal is to go to fast food restaurants three times instead of four. Reduce television watching to two hours or less."

For parents, it’s not simply a case of do as I say, not as I do. Sothern says now is the time for parents to step up to the dinner plate and behave as a positive role model for their children.

While it may seem a mind-numbing task, it’s simpler than you may think... especially with the eDiets Trim Kids Program. The easy-to-make recipes and meal plans are always at your fingertips. If you've been struggling to find healthy meals that will please a finicky child’s palate, this is the solution you’ve been looking for. From grilled cheese sandwiches and healthy pizzas to the Anyday Sundae, you'll discover a smorgasbord of kid-friendly foods. There’s even a fitness plan especially designed for your child’s age, medical condition and level of overweight along with hundreds of parenting tips to encourage healthy eating and increased physical activity.

It’s important to keep in mind you are not putting your child on a diet. You are changing their lifestyle in support of the healthier habits that will get to the root of the weight problem.

In the meantime, here are 10 ways to get you and your child more physically active. Put away the video games and remote control and take these steps in the right direction...

1. Ask your child to walk briskly whenever and wherever he walks.

2. Create an environment for active play both inside and outside the home.

3. Participate in activities the entire family can enjoy together.

4. Expose your child to as many different kinds of activity as possible in a nurturing, non-intimidating environment.

5. Provide opportunities for normal-weight children to safely climb, run and jump to help develop muscle strength and bone density. Consult a physician about which activities are safe for your overweight child.

6. Don’t impose adult exercise goals on young children who have an immature metabolic system.

7. Reserve at least one day each weekend dedicated to fun family fitness activities.

8. Don’t draw attention to sedentary activities. Rather, spend your energy praising your child when he chooses to be active and play.

9. Require that when he watches television, he has to do some kind of exercise or movement during commercials. If he’s watching a movie or video, turn it off every 30 minutes and ask him or her to dance, jump rope, or do crunches for 5 to 10 minutes.

10. Offer choices such as vacuum your room, walk the dog, shovel snow, dance in your room, rake the leaves or go for a bike ride.

Click here to learn more about the new eDiets Trim Kids program...

How to stretch before workouts

A big mistake many people make is trying to stretch their muscles first thing in a workout, before anything else. You simply cannot stretch safely or effectively without first warming up your muscles and increasing the blood flow. Here is the simple, proven way to prepare your body for a workout:

1. Do a light warmup for 5-10 minutes. Fast-walk, jog, bike, jump rope... even old-fashioned jumping jacks make great warmup exercises.

2. Stretch every major muscle group thoroughly -- especially the ones you're about to work. Try to hold each stretch for 45-60 seconds. DO NOT overstretch -- you should never feel sharp pain!

3. Do some light stretching between sets to keep your muscles loose and your joints flexible.

More good info:

How to Stretch
Top Ten Reasons to Stretch

Interesting diet site

Need your diet news fix? Check out this site:

The Diet Blog

Top 7 Sources of Protein

You should get most of your daily protein from food sources. Protein supplements - especially whey protein powders - are very useful diet and muscle-building tools but they shouldn't make up more than 30% of your daily protein intake.

Here's a nice guide to high-quality protein foods...

(eFitness.com) -- Proteins, which are made up of amino acids, are the building blocks for your body. Protein helps children grow and helps build and maintain muscle mass in adults.

It's a known fact that if you want to build muscle (even toning, for you ladies), a substantial level of protein intake is of utmost importance. Fitness expert Raphael Calzadilla gives the following general recommendations:

• For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).
• For the recreational exerciser: 0.5 - 0.75 grams.
• For the athletes: 0.6 - 0.9 grams.
• For serious muscle building: 1 - 1.25 grams.
  

There are many good sources for protein. But here are Raphael's top 7 sources (in no particular order) that will optimize your muscle gains.

1. Egg whites -- They may not be as tasty as the whole egg, but they are an efficient protein source.

"Egg whites are an excellent source of protein, because the protein is instantly absorbed by your body," says Raphael. "They also have no fat and no cholesterol."

2. Whole egg -- For years, fear of the cholesterol in egg yolk has made people shy away from this wonderful source of protein. But in moderation, you have nothing to worry about.

"Even though the yolk is high in cholesterol, it is also higher in protein than the egg whites. One of the best sources of protein is the yolk in the egg. A Harvard study, published in The Journal of the American Medical Association showed eating an egg a day did not raise the risk of heart disease. (More on fats and cholesterol)

3. Steak -- Beef... it's what's for dinner... and it's what's for muscles if you want more of them. And not just protein, but creatine and iron as well.

4. Chicken -- Prefer something a little leaner? Chicken is a mainstay in bodybuilder's diets. Lean cuts of chicken breast have 28 grams of protein, no carbs and only 2 grams of fat.

5. Tuna -- Have you ever seen those dedicated gym rats eating tuna right out of the can? It may seem a little crude, but tuna is a hit for muscle gain, and the convenience outweighs the "lack of decorum." Higher consumption of fish is associated with a reduced risk of some types of stroke among middle-aged women, according to an article in the January 17 issue of The Journal of the American Medical Association.

6. Cottage cheese -- Guys, don't let your egos get in the way. This may be a staple of women's diets, but there's nothing wimpy about eating this high-protein food.

"Protein in cottage cheese is of extremely high quality and contains all of the essential amino acids (building blocks of protein) in the amounts proportional to the body's needs," says Raphael.

7. Salmon -- If you get sick of tuna but still want to get your protein from the sea, salmon is a great alternative. Postpone your appointment with St. Peter by consuming omega-3-rich fish such as salmon.

Study: Yoga not a substitute for aerobics

If you're only doing a 'soft' form of exercise like yoga or Pilates, you're probably missing out on a lot of the health and fitness benefits that usually come from regular exercise. It's always best to crosstrain: perform some form of strength training and aerobic conditioning 2-4 times per week and mix in a couple of yoga classes on your 'off' days.

(MSNBC Fitness) -- Yoga workout doesn't improve heart health, weight control, study finds

Practicing yoga can enhance a workout but it is an inadequate substitute for vigorous exercise such as aerobics, according to a study released on Thursday.

Yoga offers less than half the physical benefits of even a light to moderate walk, the study by researchers at Texas State University concluded.

"Yoga's a good form for flexibility and muscular fitness, but it's not so good for weight loss and aerobic conditioning," said Lisa Lloyd, an assistant professor of health, physical education and recreation at Texas State.

"Unfortunately, the general public doesn't realize it's a good supplemental exercise, but shouldn't be someone's sole activity," Lloyd said in a written statement.

The eight-week study, to be published in the Journal of Strength and Conditioning Research, was spurred by the growing popularity of yoga and a concern by the researchers that too many people may forego tougher physical fitness activities thinking that yoga alone is enough to improve their health.

Read more...

10 Reasons Breakfast Is A MUST

(eDiets.com) -- Is it an old wive’s tale, or is breakfast the most important meal of the day? OK, your mom always made you eat hot lumpy cereal in the morning, so as soon as you escaped her clutches, you developed the coffee and cigarette habit in college, and ever since then breakfast was a bagel… at lunch.

You’ve realized your adolescence ended (about 10 years ago!) and now it’s time for a change. You’ve stopped that smoking thing… it was smelly and made your teeth yellow anyway. But your pants are too tight, you can’t climb a set of stairs without huffing and puffing and you feel much older than your years.

Back to breakfast… yes it’s true, breakfast can make or break a diet, because breakfast helps set the tone for the rest of the day. If you’re one of those people who thinks skipping breakfast is a good way to lose weight… think again. Here are the top reasons why you should definitely eat breakfast, every day:

1. Break the fast. Ever think of what "breakfast" means? Your body responds to not eating for hours and hours by "slowing down," diminishing its metabolic rate and burning fewer calories to conserve energy. By eating breakfast, you wake up your metabolism and get your engine humming, burning those calories you need to burn to lose weight.

2. Eat more, weigh less. Researchers have repeatedly shown that people who eat breakfast have a better chance of losing weight, and keeping it off. When you skip meals, you’re so hungry by lunchtime you eat the entire cow! The National Weight Control Registry shows that among those who’ve lost 30 or more pounds and have kept it off more than a year, 90 percent report eating breakfast most days of the week.

3. Are you interested in doing better at work and school? Don’t be a bed head… breakfast helps wake you up. Studies show that people who eat breakfast are more alert and do better on tests than people who skip breakfast. The USDA’s Center for Nutrition Policy and Promotion Symposium titled Breakfast and Learning in Children, April, 1999, cites a "myriad" of studies that show eating breakfast helps "improve memory and positively affects the tasks that require the retention of new information.

Conversely, a hungry child can be apathetic, disinterested, and irritable when confronted with difficult tasks. Breakfast is the key." No doubt adults need breakfast as much as kids do.

4. Breakfast is your chance to eat the foods you may not eat the rest of the day. You can’t go wrong with a whole-grain cereal and berries with nonfat milk -- here is your fiber, folic acid and calcium in one easy-to-grab bowl.

5. Skipping breakfast makes you grouchy. Studies show that people who eat breakfast tend to be in better moods (when I’m hungry -- watch out!). Breakfast gets you started on the right track for the day. If you start out with a healthy breakfast, then you set the mood for lunch. You’re more likely to choose something reasonable for lunch if you’ve paid some attention to your breakfast choices.

6. Cancel the Danish or sugared donut first thing in the morning -- they cause a blood sugar dip a couple of hours later. You’ll be desperate for something to perk you up, and are more likely to grab another high-sugar refined carb, for a quick sugar rush.

7. Breakfast makes your machine run better. Get yourself on a schedule with a healthy breakfast, and you’re ready to take on the world.

8. If you’re a parent, set a good example. By skipping breakfast, your kids will think it’s not important. Breakfast doesn’t have to be a big affair, but don’t wimp out… make it a habit, and your kids will be way ahead of the game too.

9. Don’t eat dessert for breakfast. If you think a glazed donut or a breakfast bar with 30 grams of sugar are breakfast items, then think again. Donuts are fried lumps of sugared dough, and many breakfast bars should be labeled "candy bars" instead.

10. One more word about labels… if it says, "Nutritious," it doesn’t necessarily mean it’s healthy. Cereal manufacturers are experts in marketing, using words that send a message of health, but unless you read the labels, eat at your own risk. Kids’ cereals often have more sugar than candy. Protect your kids from getting hooked on these cereals… they’ll get used to all the sugar, and will want only pre-sweetened cereals.

Instead, buy some cereals that have minimal sugar such as regular Cheerios, not "honey nut," or other sweetened versions; corn flakes, not frosted flakes; shredded wheat minis, not frosted and sugared; and look into some of the newer, healthier cereals like Kashi (the unsweetened kind). Then let your taste buds rule. Add your own sugar. I guarantee what you or your kids add will be a fraction of what the cereal guys add… sometimes up to eight or nine equivalent teaspoons per one-cup serving.

Whether you’re following the Atkins’ controlled carb program, or maybe you’re veggin’ out with grains and legumes… breakfast is one meal you don’t want to miss.

FTC fighting bogus TV weight loss claims

If it sounds too good to be true, it is! The Federal Trade Commission has released a new Red Flag education campaign to help the media screen out weight loss product advertising containing claims that are "too good to be true."

The guide is to help the media screen out scientifically impossible weight loss products, and to help them refuse to run ads making bogus claims. According to the report, the following seven common weight loss claims made for over-the-counter products are a "no no":

• Causes weight loss of two pounds or more a week for a month or more, without dieting or exercise
• Causes substantial weight loss, no matter what or how much the consumer eats
• Causes permanent weight loss (even when the consumer stops using the product)
• Blocks the absorption of fat or calories to enable consumers to lose substantial weight
• Safely enables consumers to lose more than three pounds per week for more than four weeks
• Causes substantial weight loss for all users
• Causes substantial weight loss by wearing it on the body or rubbing it into the skin

Run, don't walk, away from any products making these bogus claims.

Exercise 'Spurts' May Improve Blood Fats

(Reuters Health / Medicine and Science in Sports and Exercise) -- Short bursts of exercise may help reduce the potentially dangerous spikes in blood fats that occur after fatty meals...

The findings of a new study highlight a way for people who are too pressed for time for a full workout to squeeze in heart-healthy exercise, researchers say.

"Multiple sessions of 10-minute exercise bouts, if repeated throughout a day, accumulate uniquely to lower fats in the blood compared to no exercise or a single long bout of equal duration, intensity and caloric expenditure," Dr. Thomas S. Altena of Southwest Missouri State University in Springfield told Reuters Health.

"Because many people claim lack of time as a reason that prevents participation in a regular exercise program, our results indicate that cardiovascular disease can be prevented through accumulated short bouts that burn approximately 250 calories," Altena said.

Altena noted that short bouts of exercise are easy for most people to do. But it is important to get a total of at least 30 minutes of exercise each day, he said.

However, taking a slow stroll is not enough to reap cardiovascular benefits. The Missouri researcher noted that exercise must be of at least moderate intensity, meaning a brisk walk or a light jog.

It's perfectly normal for triglycerides and other blood fats to rise after a high-fat meal, but an abnormally large increase in fats -- a condition called postprandial lipemia -- has been shown to increase the risk of heart disease. Research has shown that exercise can lower triglycerides and other blood fats after a meal.

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A Dull Diet?

This is funny: Atkins diet 'bores you thinner'

Workouts for Every Mood

(Prevention.com) -- Don't let your emotions sabotage your workouts

No matter how much you love your exercise routine, it can be hard to get yourself up for a salsa dance class when there's been another round of layoffs at work or your mother's ill. But studies have shown that even mild exercise — about 40% of your max heart rate — can lift your mood.

"Lots of people skip working out when their mood isn't ideal because they don't have the mental energy to switch gears," says mental health and exercise expert Jack Raglin, PhD, of Indiana University. "But the trick lies in finding the right workout to match the mood you're in." For example, some workouts have a calming effect, while others are stimulating. Here's what Raglin recommends to keep you exercising no matter what your state of mind:

When you're angry

"As tempting as it may be, skip the kickboxing," he advises. "You can't punch away anger. Instead, do something that involves your mind and keeps you from focusing and ruminating on what has you angry. Play racquetball, or take an aerobics class you've never tried. Learning new moves will free your mind from what's been upsetting you."

If you've got the blues

"Studies have shown that even mild exercise, about 40% of your max heart rate, can lift your mood," says Raglin. "So, if you're not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise."

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Will your kids be fit or fat?

Childhood obesity is a major problem in America. And it's going to get even worse unless we all get involved right away. If you have kids, there are several steps you can take to help them develop good eating and exercise habits. Here's a useful article with some very practical tips for raising fit kids...

(MSN Fitness) - Six ways to mold your child's future shape.

Most of us know by now that obesity in adults is a growing problem, but less attention has been paid to the expanding waistlines of the younger generation. According to a study conducted by Weight Watchers International Inc. and the American Health Foundation, 25% of American children are now officially overweight, and the youngest are especially at risk. The American Dietetic Association (ADA) found that 14% of six- to 11-year-olds weighed more than they should, as did 12% of 12- to 17-year-olds. These extra pounds are more than just a passing phase; another ADA study suggests that half of obese adolescents will become fat adults.

"Obesity among children is increasing at an alarming rate, and the health consequences are very severe," confirms Karen Miller-Kovach, R.D., chief scientist for Weight Watchers, who cites that the dramatic increase in Type II diabetes in teenagers is just one of the serious medical problems linked to the trend.

What's behind the growing number of chubby children? Simply, "lack of exercise accounts for more than 50% of the problem," says Miller-Kovach. And despite the popular belief that fast food is at the root of our collective portliness, she adds, just 30% of the problem is due to overeating or choosing the wrong types of foods. Instead, experts point to cutbacks in school physical education programs, less time spent outdoors and more time playing video games or sitting in front of a computer, and even the rise in street crime, which makes parents uneasy about letting kids do things such as ride their bikes around the block.

So what can we do to help kids stay fit for the long haul, without making them anxious or weight-obsessed? There's no one-size-fits-all answer, says Miller-Kovach, but there are a few basic guidelines. Monitoring your child's every bite, for instance, is a tactic that's likely to backfire. "And you absolutely do not want to create a closet eater," she continues, which can happen when parents are overbearing about eating.

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Diet With the 'Right Carbs' Seems to Boost Health... Duh!

A new study provides even more proof that a truly healthy diet should be based around 'good' carbs -- including veggies, fruits, nuts, legumes, etc. -- with most processed and/or 'sugary' carbs being avoided...

(HealthDayNews) -- Popular diets such as Atkins and the South Beach Diet recommend eating low or no carbohydrates to lose weight. But not all carbs are created equal, and now evidence suggests that using the "glycemic index" may be the way to shed pounds and boost health.

Results of a new animal study found that a low-glycemic-index diet can lead to weight loss, reduce body fat, and trim risk factors for diabetes and heart disease.

The glycemic index ranks carbohydrates based on their immediate effect on blood sugar levels. Carbohydrates that break down quickly during digestion have the highest glycemic index. Carbohydrates that break down slowly, releasing sugar gradually into the blood stream, have a low glycemic index.

The theory is that the rapid increase in blood sugar makes you hungry and causes you to eat more and gain weight. Meanwhile, carbs that release their sugar more slowly keep your hunger in check.

"Contrary to popular belief, starchy foods can be broken down to sugar very quickly," said lead researcher Dr. David Ludwig, director of the Optimal Weight for Life Program at Children's Hospital Boston. "White bread, breakfast cereals, potatoes, have a very high glycemic index, whereas fruits, vegetables, nuts and legumes have a low glycemic index," he added.

According to Ludwig, previous studies in humans have suggested that low-glycemic-index diets can have important health benefits. "But these studies have had difficulty in distinguishing the effects of glycemic index from those of other dietary factors like protein and fiber," he said.

Partly for this reason, no agency in the United States recognizes the glycemic index in human nutrition, Ludwig said. The glycemic index is recognized by many other countries and by the World Health Organization, he said.

To determine the effect of a low-glycemic-index diet in a controlled setting where the diet could be tested without interference from other factors, Ludwig's team experimented with rats.

In the experiment, rats were fed a diet of 69 percent carbohydrates. Eleven rats were randomly assigned to a high-glycemic-index diet and 10 to a low-glycemic-index diet, according to the report in the Aug. 28 issue of The Lancet.

After two to four months, the researchers found that the rats given the high-glycemic-index diet had 71 percent more body fat and 8 percent less lean muscle mass, compared with rats on the low-glycemic-index diet.

In addition, the high-glycemic-index group had significantly higher blood sugar and insulin levels and higher triglyceride levels, compared with the low-glycemic-index group.

In further experiments, rats were switched from a low- to a high-glycemic-index diet. These rats had greater increases in blood sugar and insulin, compared with animals switched from a high- to low-glycemic-index diet.

"These findings suggest that low-glycemic-index diets might help prevent and treat obesity, diabetes and heart disease," Ludwig said.

A healthful diet, according to Ludwig, includes adequate protein, healthy fats and carbohydrates that have a low-glycemic-index -- such as fruits, vegetables, nuts, whole grains and legumes.

There have never been any adverse effects from a low-glycemic-index diet, Ludwig added.

"In contrast, low-fat diets can raise bad cholesterol and lower good cholesterol," he said.

"A low-glycemic-index diet is the perfect compromise between a low-fat diet and an Atkins-type, very low carbohydrate diet," Ludwig said.

Dr. Mary Vernon, a spokeswoman for Atkins Nutritionals Inc., and co-author of the Atkins Diabetes Revolution, said, "The Atkins diet doesn't say eat meat and eat a candy bar to get your carbohydrates."

Vernon said the diet recommends limiting carbohydrates to 20 grams per day until you lose the weight you want, and then increasing your intake of carbohydrates until you see that you are starting to gain weight.

"The Atkins diet recommends certain carbohydrate sources, which are all low-glycemic-index sources," Vernon said. "Carbohydrates with a low glycemic index are healthy carbs with nutritional value, not just energy value," she added.

More information

To learn more about the glycemic index, visit the Joslin Diabetes Center.