Diet & Fitness Blog

Ask Raphael: Overcoming a Plateau

2009-07-01T10:12:00.037-04:00

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

Hi Raphael,

Thanks so much for all your articles and tips! I've been dieting and exercising, and I've lost about 16 pounds! I seem to have hit a brick wall, though. I've been using an elliptical trainer to do interval training about 3 days a week. I've also been using a popular bootcamp type workout where you alternate between a minute of cardio and a minute of strength training (things like lunges and squats and using the resistance band.)

I'm just really discouraged because I've been doing that program 6 days a week for 3 weeks, and my weight won't seem to budge. I've exercised more the last 3 weeks than the previous months that I lost so much weight! I'm wondering if perhaps there is something wrong with my strength-training routine.

Following the video, I seem to be doing all the moves pretty quickly to get a lot in within the one minute time frame. I'm wondering if doing the movements more slowly would help. I always think I'm going to be sore the next day but I'm really not. Does that mean I'm not building muscle? The other question I have is in reference to something I read in one of your articles. You said that a person that gets 40% of their calories from carbs rather than 60% would be leaner and would more easily develop muscle.

Well, I've been tracking all my calories and I consistently get about 60% of my calories from carbs, but that's because I'm a vegan vegetarian. There isn't anything I can eat that's just pure protein without any carbs because it's all plant based. I'm concerned that I'm not going to be able to build muscle as well as someone that eats animal based protein. Do you have any suggestions? Thanks so much for your help! -- Carrie

Carrie,

Thanks for reading my articles and tips and congratulations on your 16-pound loss. Well done!

In reference to your question, I don’t think you’ve hit a plateau because of your strength-training program. It sounds as if your calorie intake needs to be adjusted.

Although you mentioned your ratios of protein, carbs and fats, you didn’t mention your height and total calories. This would have helped me analyze if you’re taking in too few calories. Sometimes when we increase activity, it’s important to slightly increase calories to keep the metabolism revved. If you take in too few calories, then it’s possible to reach a plateau.

You’ve been working out hard 6 days a week and it sounds like your intensity is quite good based on the interval training and boot camp workout, so it might not be the workout parameters that are holding up progress.

However, with respect to strength training, I recommend that you use a slightly heavier weight to make it more challenging. You aren’t getting sore because the weights are too light or there aren’t enough overall sets. Soreness is not the only indication of an effective workout and it doesn’t mean you’re not building muscle -- but it does sound as if you can increase the poundage to make the entire session more challenging. This will also help you to build muscle.

Also, there's no need to perform the movements super slow. In fact, that style is very overrated. Just make sure your form is perfect and the weights are under control at all times during the lifting, pushing, pulling, etc.

The article I wrote that mentioned a person might be leaner at 40% carbs versus 60% took into consideration that muscle is best built when calories are in a range of approximately 25%-30% protein. Also, at 60% carbs you’re most likely holding more water than even a slightly lower carb amount.

I would like for you to write to our Director of Nutrition Services Pam Ofstein at askpam@ediets.com and mention that I referred you. Explain your issue related to being a vegan and get her professional advice concerning how to slightly lower your carbs in the most effective manner. Even if you slightly reduce to 50% or so, it could make a difference.

As far as a recommendation concerning your weight stall, here’s what I want you to do:

- For two weeks, increase your daily calories by 200. At the end of the first week, check your scale weight. If it has not increased, then continue into the second week with the same plan. I would bet by the end of the second week, you’ll be losing again.

- If your scale weight increases after one week, then drop the 200 calories and add one more elliptical workout to your program (30-minute session). Do not perform this as an interval session. Just make it a more intense steady-state workout. Also, increase one of your current interval workouts by 10 minutes.

Hang in there, Carrie. There is a solution and sometimes it takes just a slight shift of calories or slight change in activity to get the progress rolling again.

If you join eDiets, please stop into my Exercise and Fitness support board and I’ll personally help you!

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

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more and save big!

Ask Pam: Cleaning Out Your Cupboards

2009-07-01T10:12:00.019-04:00

Have a question about your diet? Send an email to askpam@ediets.com and check back often to see if your question is picked.

What foods should I have in my pantry?

This is a great question! I usually think of this as spring cleaning, but summertime is perfect, too! The best way to start is to clean out the pantry and remove it all. I know, I know – this part isn’t much fun. But believe me that when you find stuff you never knew existed in there, it's quite exciting!

It’s time to go to town and start fresh. Out with the old and in with the new! Take a look at what you have in your pantry. If you can’t remember when you bought the items and it doesn’t have an expiration date on it, get rid of it. The majority of items have a shelf-life; most non-acid canned foods (beans, potatoes, etc.) can last up to two years while high-acid foods (tomatoes, fruit juices) have a shelf life of about 12-18 months.

Rid your pantry of the items that are high in sodium, sugar and trans fats (hydrogenated oils). One or two snack/treat items are perfectly fine, but try to limit them. I know the thought of throwing away perfectly good food is a waste of money, so for those unopened, nonperishable food items, give them to family, friends or donate to a local food bank. It is better to rid yourself of these items than to have them find a home on your hips.

Now, it's time to restock. Here are some items that are general pantry stuffers for meals, snacking and food preparation:

• Vegetables – canned, low sodium
• Beans – dried or canned
• Canned tomatoes/sauce – low-sodium versions
• Tuna fish, salmon, chicken packed in water
• Old-fashioned oats or quick, packets of oatmeal
• Whole grain cereals (look for >5 grams of fiber per serving and whole grain as first ingredient)
• Whole grain pastas (avoid the mixes with sauces)
• Whole grain breads
• Brown rice, couscous, quinoa
• Fruit cups packed in own juice; applesauce
• Soups – low fat and low sodium
• Fat-free popcorn; individual serving bags (100 calories)
• Whole grain crackers; reduced-fat crackers
• Low-fat chips (baked varieties), pretzels, rice cakes
• Sugar-free jello
• Low fat pudding
• Cereal or granola bars (no hydrogenated oils; avoid candy coated)
• Raisins, dried cranberries (great for salads)
• Oils– canola, olive oil, nonstick cooking spray
• Flour (whole-wheat pastry flour)
• Fat-free salad dressings (vinaigrette, Italian blends) – great for marinades
• Salt-free seasonings
• Herbs and Spices
• Vinegar
• Fat-free mayonnaise
• Peanut butter – natural, trans fat free
• Evaporated skim milk
• Organic or low fat regular or chocolate milk (individual boxes)
• Bottled water

By having some of these staple items, you can keep your body and kitchen clean and full of healthier food selections.

Enjoy summertime and keep it healthy and safe. Don’t forget the sunscreen!

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

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

Tweak of the Week: Cut 100 Calories Daily

2009-06-30T10:50:00.001-04:00

Ask Raphael: Slimmer Shoulders

2009-06-24T15:18:00.018-04:00

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

Hi Raphael,

I was reading one of your articles online and saw your email. I have been trying to lose weight. I am 5'6 and 160 pounds, and I want to be at least 135, healthy and fit. I started eating about 1200 calories a day, and cutting out sugar and sweets but my main concern is my shoulders. I have the appearance of big shoulders because I am overweight. I would like to know how to get slim, small shoulders. Can you please help? I am attaching a picture where you can kind of see what my shoulders look like. Thanks. -- L

L,

Thank you for taking the time to send a picture. This helps me to make a better assessment of your situation. In reality, I could have provided an answer based on your body weight vs. your height, but the picture solidifies my answer.

The main reason your shoulders appear larger is due to the body fat you’re carrying. When you reduce to 135 or even possibly 130, you’ll see a profound difference in the size of your shoulders. Although you’re not standing in the picture, I can make a very good assessment of your genetics.

On your frame (when you gain weight), you tend to develop a broader appearance, and the deltoids also appear full or rounder then you wish them to be. I’m not just trying to be nice by saying this, but your shoulders aren't as big as you think. We tend to see things a little out of proportion when viewing our own body.

One of the reasons I like your question is that you’re asking if there is a way to make the shoulders smaller through exercise. However, an exercise in and of itself will not make the shoulders smaller. The key is to avoid heavy weight-training shoulder exercises that have you working in a 6-rep range, but I’m very confident this isn’t something you’re currently doing.

In your case, I recommend 5-6 days of cardiovascular exercise for 35-40 minutes and 2-3 days of strength training with weights. The cardio can be exercise DVDs, jogging or anything you enjoy -- and which fits into your lifestyle. Also, don’t be afraid of weights -- they won’t make you bulky. I recommend brisk circuit training where you go from one exercise to the next with no rest between sets. Assuming you work out at home, a routine such as the following would work well for you:

Chest press
DB row
Dumbbell lateral raise
Dumbbell curls
Dumbbell lying triceps extensions
Dumbbell lunges
Dumbbell semi-stiff leg deadlifts (for hamstrings)
Double crunch

Perform each exercise for 12-15 reps and don’t rest between exercises. At the ends of the circuit, rest 30 seconds and repeat. Keep repeating until you reach 20-30 minutes. This routine will get you sweating pretty well.

Combine the above cardio and circuit training with a consistent nutrition plan, and you’ll see that 135 and smaller shoulders! Best of luck!

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

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more and save big!

Ask Pam: Healthy Grilling

2009-06-24T11:11:00.007-04:00

Have a question about your diet? Send an email to askpam@ediets.com and check back often to see if your question is picked.

I want to grill more this summer. How can I keep it healthy?

Grillin’ and chillin’! If you’re like my husband, any excuse for grilling works in my house. But the trick is to fire up the grill and create a meal that is healthy but still tastes great! Whether you’re grilling or cooking indoors (inside grills work, too), the important thing is to enjoy your food and have a good time preparing it. For most of us, summer time provides us with more opportunity to get outdoors and spend more time with family and friends.

The best part about grilling to me is the easy clean up and the abundance of healthy options you can throw down! Grilling, in general, can be a healthy way to cook. Less oil is used in preparation, and you can cook up your favorite lean proteins (and even include fruits and vegetables). It’s a simple way to cook your entire meal.

1. Grill your protein: Pick lean protein meats, chicken, fish, seafood, pork – you name it. You can grill them up plain or add some marinades (low-fat dressings, salsa or juice). Forget salt and use herbs.

2. Grill your vegetables: Add some olive oil and grill them right in a pan on the grill or directly on the grates. This will also help keep them from sticking to the grates/pan while keeping them healthy. The key to grilling vegetables (and fruits) is to use low heat so they stay firm and not mushy. Try grilling squash, asparagus, tomatoes, carrots, okra, onions, broccoli and peppers.

3. Grill your fruits (slice with pulp down): It’s a great way to get in those vitamins and minerals while eating something sweet. Fruit generally takes about 3-5 minutes to cook – keep your eye on it because due to the sugar content of the fruit, it can burn easily. Fruits are best grilled when the coals are less hot (when they’ve begun to die out).

4. Grill your starches: Try potatoes, squash, corn and even French fries. Wrap potatoes or squash in foil and drizzle a little olive oil and herbs. Grill husks of corn by pulling back the husks and removing the silk, exposing the kernels.

It’s recommended to remove the silk so your corn is clean and the silk doesn’t fall in the grill or burn. And don’t forget favorites like French fries. They can be grilled the healthy way by slicing potatoes and adding your favorite herb seasonings (place in a metal pan on the grill).

5. Grill your desserts: Instead of serving some of those high-calorie desserts like cakes, pies or ice-cream, serve grilled fruit instead of dessert – it tastes sweet and uses the fruit’s natural sugar. Sliced pineapple grilled and then add low-fat frozen yogurt to top it off as a dessert.

Enjoy summer and keep it healthy and safe. Don’t forget the sunscreen!!!!!!!

Check out our online meeting "Healthy Summer Barbeques" at 5 p.m. EST, June 29, 2009. Our Nutrition Support Team will help you enjoy the outdoors and keep it fresh and healthy.

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

Ask Raphael: Jumping Rope

2009-06-17T14:21:00.008-04:00

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

Hello Raphael,

My name is Asma. I’m 22, and I live in Pakistan. I have been learning from you and reading your columns although I am not a customer of eDiets but a good fan of you and eDiets.

I am performing strength training exercises with the combination of 20 minutes of jumping rope. But my mother and other people say that jumping rope is not good for young girls, but I don’t know why they say this. Due to a lack of space, I combine jumping rope with strength training exercises for results.

But now I am confused about jumping rope. Is it harmful? Should I do this? - Asma

Asma,

Thank you so much for reading my articles and for being a fan. Although the phrase is used much too often, you made my day.

You can put your mind at ease because jumping rope is an excellent cardiovascular exercise and it burns a lot of calories. The only time it could present an issue is if someone has knee issues, but it doesn’t sound like you have any lower body limitations.

I like the fact that you’re also strength training. The combination of strength training and jumping rope will improve your strength and endurance, burn calories, improve your coordination and make you look lean when combined with a sensible eating plan.

The key to jumping rope is following proper guidelines as you would with any form of exercise.

Here are some key points:

-- Use a floor surface that’s even and wear supportive workout shoes.
-- Concerning the length of the rope,when you step on the middle, the end sections of the rope should fit comfortably in the hands and reach the middle of your chest or a bit higher.
-- Don't jump high and land hard because that places too much stress on the joints.
-- Remember to lift your feet off the floor just high enough for the rope to pass quickly.
-- Keep your shoulders relaxed and try to turn the rope with your wrists.
-- Have patience when attempting to increase time or intensity.
--Make sure to land on the balls of the feet to avoid knee injuries.

As far as how fast you should twirl, a good way to monitor it is based on count. You won't find this in any books; it's just something I've found that works. A good beginner speed is a count of "one-one thousand" on each rotation. This allows one to gradually improve levels of endurance as opposed to jumping rope at a rapid rate and burning out too soon.

Although not easy to monitor when twirling the rope, a heart monitor can be used. Jumping rope will get your heart rate climbing, so I advise no more than 80%-85% target heart rate. If you can get to a point where you're at 70% based on improved cardio capacity, then you're on the right track.

The bottom line is that you can feel free to continue jumping rope as part of your fitness program, ASMA. I wish you the best of luck and great success in your health and fitness goals!

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

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more and save big!

Tweak of the Week: Your Calorie Needs

2009-06-17T09:59:00.006-04:00

By Shawn McKee
Staff Writer

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

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

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

So do you know how many calories you need?

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

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

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

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

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

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

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

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

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

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

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

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

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

Ask Pam: Healthy Family Habits

2009-06-17T09:44:00.011-04:00

Have a question about your diet? Send an email to askpam@ediets.com and check back often to see if your question is picked.

It’s summer time! To many of us that means more time for the family to spend at home and around the house. Although many of us are working and keeping the normal schedule, some of us have visitors like family, grandchildren and kids.

Linda wrote in saying that her granddaughter is staying for the summer and really wants to lose weight – but she wants to do it in a healthy way. Her questions: What should she be doing and how much? They started first by making a grocery list, detailing an exercise plan and starting a daily food diary.

I say "kudos" to Grandma for really taking an interest in her granddaughter’s health and wanting to make it a positive experience. I like the approach they are taking, especially starting a daily food diary (one of the best tools because it really helps to visualize what you are doing) and having her take control; that way, she doesn’t feel pressured.

As far as calories,I wouldn’t focus on that initially but instead focus on the diary, food choices and exercise. I don’t usually recommend a calorie level right off the bat – unless medically necessary – but more of trying to encourage changes in eating behavior (e.g., eating breakfast; healthy snacking throughout the day).

Here are a couple of tips:

- Stock the house with foods that are typically healthy snacks: cheese sticks, yogurt (4 oz.), fruit, veggies (cut-up is the best), air-popcorn, whole grain products (pretzels, snack bars, etc).
- Make meals together. Use whole grains, cook veggies, make salads, etc.
- Have her help prepare snacks. Use plastic bags to portion food out; portion is the key.
- Try to exercise (walk) with her or maybe get some fun music she can listen to while exercising.
- Try to help her realize that weight isn’t the only thing in the world. Sometimes, we lose sight of the situation and need to remember she is a kid and just needs motivation.

Keep me posted on what happens. Remember that we can be great role models for our families, friends and children!

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

Check out our online meeting "Manage Night Time Eating" at 5 p.m. EST, June 24, 2009. Our Nutrition Support Team will help you manage those night time temptations.

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

Ask Raphael: Fitness Red Flags

2009-06-11T10:22:00.010-04:00

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

Hi Raphael,

My goal is to get to around 180. Right now, I’m at 193 after being at 212 in February. My height is 5'11". I’ve been doing 30 minutes a day on an elliptical machine. I’ve been doing my best to eat better, which usually includes oatmeal for breakfast, a peanut butter and jelly sandwich for lunch and a reasonable dinner.

The only thing is I find myself starving by dinner and probably eat more than I should, even if I snack on veggies in between. I’m guessing that the hunger is caused from working out, so how do I control it and what should my calorie intake be per day to help me reach my goal? Also one of the main areas I’d like to lose fat is under the chin. Is there an exercise for that?

Thanks,
Steve

Steve,

All kinds of red flags jumped out at me when I read your email. You mention you use the elliptical trainer 30 minutes a day and that’s good, but you didn’t mention anything about strength training. If you omitted it from your email, that’s fine but I have to go on the assumption that you aren’t working out with weights.

One of the biggest myths in the fitness industry is that all a person needs is cardiovascular exercise to lose body fat and get in better shape. Cardio is required to burn calories, but strength training is very much necessary to build muscle, get a leaner-looking physique and burn even more calories. Even a slight bit of added muscle stimulates the metabolism. Plus, by not strength training, a person may actually lose muscle and get thin but look soft. The goal should be a leaner and tighter physique

Onto the next issue: food. The reason you’re starving by dinner time is because you aren’t eating enough. Oatmeal for breakfast, a peanut butter and jelly sandwich for lunch and a reasonable dinner aren’t enough calories for someone your height and weight. And it’s setting you up for a binge. The other problem is that you’re only eating three times a day. Losing fat requires control of blood sugar levels, and one of the best ways to accomplish this is to consume 5-6 meals and snacks per day. A typical day might look like this

6 a.m. - Breakfast
9 a.m. - Snack
12 p.m. - Lunch
3 p.m. - Snack
6 p.m. - Dinner
8:30 p.m. - Snack (contrary to popular belief, there is nothing negative about eating after 7 p.m., assuming it’s not a large meal)

The above suggestions look like a lot, but snacks can easily be a protein shake with some fruit, cottage cheese with some nuts, protein bar (not ideal but good in a pinch), and so on. The key is to combine some protein with each of your meals and snacks. The added protein will help preserve lean body mass and curb hunger pangs.

A lot of people think that simply reducing calories will get them to their goal. In reality, it’s more than just that. The key is to reduce calories to the correct amount and to eat 5-6 times per day with each meal/snack spread every three hours or so.

Recommending a specific calorie amount requires an assessment. eDiets would take into consideration your exact activity level, height, weight, lifestyle and several other factors. So it’s difficult for me to recommend a caloric amount.

At this point your best bet would be to include some snacks into your program that do not exceed 200-300 calories per snack. However, for an accurate calorie assessment, you would need to fill out a diet profile on eDiets. This will allow our registered dietitians to analyze your specific requirements.

Onto your last question: Which exercise will reduce fat under the chin? Again we find another common myth that many people believe -- that spot reduction is possible. When a person loses fat, they’ll lose fat all over the body and the first place one gains fat is normally the last place it’s lost.

In your case, you may find that as you reduce body fat that your chin area also reduces. However, in some cases, this might be a genetic issue where one tends to have a bit of excess skin under the chin and it is not related to body fat. The only way to find out is to get to your weight-loss goal. So don’t focus on the chin issue but focus on total body fat reduction.

To summarize my recommendations:

1. Begin adding snacks into your program that do not exceed 300 calories.
2. Make sure the snacks contain a protein source.
3. Begin strength training with weights on three non-consecutive days of the week. eDiets has a fitness program should you wish to join. I also have a support board called Exercise and Fitness where you can ask me questions and I will assist you in any way possible.
4. Focus on total body fat reduction and do not attempt spot reduction.

It doesn’t sound like it would be difficult to get you to 180, but again it would require more analysis by our registered dietitians.

Best of luck, Steve, and I hope to see you on eDiets!

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

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more and save big!

Ask Pam: Artificial Sweeteners

2009-06-11T09:27:00.011-04:00

Have a question about your diet? Send an email to askpam@ediets.com and check back often to see if your question is picked.

What's the scoop on artificial sweeteners? - Fran

Fran wants to know which artificial sweeteners are OK to consume. I have been getting asked this question a lot lately, and it’s no wonder – they seem to be everywhere. More and more products contain them, and new substances are being introduced into the marketplace. A lot of it comes down to preference and choice. I hope to shed some light on basically what kind of artificial sweeteners are out there and some facts to help you make the decision to consume or not to consume them.

Let’s start with the more common ones we know: Aspartame (Equal®), Sucralose (Splenda®), and Saccharin (Sweet’N Low®). All have been recognized as approved sweeteners by the Food and Drug Administration (FDA), but there is still controversy whether using them is safe or not.

Aspartame has been approved for more than 20 years by the FDA as a general purpose sweetener. We often know it as Equal®. It does provide some calories but since it is so sweet, you only need a small amount, so to most the calories are negligible.

Aspartame is probably one of the most talked about sweeteners and controversial because most of the studies done (the ones touting its safety/recommending) on it were funded by companies supporting aspartame, so some people question whether the studies are misleading and biased. In addition, some studies do show that use of it has been linked to headaches, depression, cancer and increased hunger – but more research to determine efficacy needs to be done.

Sucralose is the one we think about as being the closest to sugar; it provides no calories and is not fully absorbed in the body. The tricky part here is that Splenda® isn’t 100 percent natural sucrose and contains additional bulking agents (e.g. maltodextrin), which have carbohydrates. The amount can be negligible but if someone is using it in baking for instance, it will contain calories and carbohydrates.

Saccharin has been used as a sweetener for many years – actually one of the most researched. Much of the testing has been done on rats and its relationship to cancer, expanding into human studies supporting there were no carcinogenic effects (the dose given to the rats was hundreds times higher than a human would consume). Still, there's a lot of controversy over whether evidence of carcinogens in rats show that humans should try to limit overall consumption.

So should you consume or not? My thoughts are that if you can go natural, go for it. Limit your use if possible and look for products that have natural ingredients.

Check out this video below for more info on sweeteners!

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

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

Tweak of the Week: 4 Diet Disasters & Better Choices

2009-06-10T14:12:00.007-04:00

By Shawn McKee
Staff Writer

The Tweak has given you foods to eat more often, but today we take a look at the other side and show you four foods to eat less of-- much less. These foods are higher in calories and lower in nutritional value, making them empty calories.

While the occasional doughnut or drive-thru run won't necessarily ruin your weight-loss efforts, the less of these foods you eat, the better off you will be. Why opt for something loaded with fat and calories when you can get something just as tasty that's good for you?

To make it easier to eat less of these foods, we've supplied alternatives that can save you hundreds of calories while supplying valuable nutrients.

Breakfast Buzz
Doughnuts are a quick breakfast item that pairs well with coffee, but they also tend to be high in fat and calories. Depending on where you get your doughnut, it can be well over 300 calories and high in fat. There isn’t as much nutritional value in doughnuts compared to other quick, easy breakfast choices.

Instead: "Grab a whole grain waffle with a piece of fruit or yogurt," says eDiets Director of Nutrition Services Pamela Ofstein. "It provides more vitamins, minerals and fiber -- not just empty calories. These types of foods will keep you full longer because they are good sources of fiber, carbohydrates and protein, so you won't be starving mid-morning and can avoid the sugar buzz and crash you get with doughnuts." Here are more quick, healthy breakfasts.

Bird is the Word
Fried chicken takes a great low-cal source of protein and cooks it in oil, upping the fat and calorie content dramatically. Even the Colonel knew it was time for a grilled version of his famous fowl.

Instead: "You can save almost 200 calories and 17 grams of fat by choosing the grilled chicken breast over the Original Recipe at KFC," says Pam. "Grill, bake or broil your bird and remove the skin to minimize fat and calories."

Snack Attack
Candy bars are readily available if you can scrape together a few quarters when you get hungry in the afternoon, but most are high in sugar and calories and low in nutrients. For example, Twix, Snickers and Baby Ruth all clock in at 280 calories and 14 grams of fat -- including trans fats.

Instead: "Try a handful of nuts for something salty or 100-calorie snack packs, sugar-free pudding, or fruit for something sweet," Pam says. "Snacks like these are portion controlled and calorie controlled, so you're getting something palatable without excess calories to curb those cravings."

Drive-Thru Disaster
Fast-food value meals may save you time and money, but they will also give you more food, fat, calories and sodium than you bargained for. A Big Mac Combo at Mickey-D's weighs in at over 1100 hundred calories and nearly 50 grams of fat (with a medium Coke and fries). These numbers are not uncommon in the fast food world.

Instead: "Choose a smaller meal, even a kids' meal," says Pam. "Opt for grilled burger or chicken, omit the cheese and mayo, pick the fruit or salad side, and choose water or a zero calorie beverage to go with it."

McDonald's actually has a page of meal suggestions with less fat and calories, like a Cheeseburger, Apple Dippers with Low Fat Caramel Dip and a small Diet Coke (400 calories, 13 fat grams).

Often times, we don't realize where extra fat and calories slip into our diets, and seeing the numbers can be a real eye opener. So skip these four infamous foods, make better dining decisions and see how losing weight can be much easier than you imagined.

To make healthy eating even easier, join eDiets and get 25% OFF the price! You'll get access to recipes, a personalized meal plan and workout routine, as well as support from our team of weight-loss experts.

Ask Raphael: Strength Training Without Weights

2009-06-05T09:50:00.012-04:00

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

Hi Raphael,

I live in a rural community in Southwest Georgia. I do not have access to a gym unless I travel 50 miles. I do not have weights. Are there any exercises I can do without actual weights? Thank you. - Cristle

Cristle,

There are many effective strength training exercises that one can perform without equipment. However, the key to any exercise is how often it’s performed, the level of intensity and the way it fits into the scope of an entire exercise routine.

With or without equipment, it’s important to focus on the entire body: upper, lower and abdominals. It is also important to perform each movement with proper form to avoid injury and to get the most benefit from the exercise.

I’ve designed a routine for you where one exercise stimulates multiple muscle groups. This way, you’ll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one (but don’t rush). After you've completed all the movements, perform them one more time. Attempt 12 repetitions for each exercise.

Don’t worry if you can’t perform all the reps -- the time will come. Take your time and go at your own pace. Each week, try to improve by attempting an additional repetition.

1. Chair Squats (quadriceps, hamstrings and glutes) -- Perform this exercise with the aid of a sturdy chair. Stand in front of the chair with your back toward the chair and feet shoulder width apart. Extend your arms straight in front of you for balance. Keep your head up as a natural extension of your spine.

Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps (front part of the thigh), slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees. Your knees should not pass over your feet when lowering, so practice sitting back on your heels.

2. Bent Knee Push Ups (chest, shoulders, back, arms) -- Start with your hands and knees on a mat. Your hands should be shoulder width apar,t and your head, neck, hips and legs should be in a straight line. Don’t let your back arch and cave in. Maintain a slight bend in the elbows.

Lower your upper body by bending your elbows, stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body and exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push up.

3. Lunge with household cans (quadriceps and glutes) -- Stand straight with your feet together. Hold a can in each hand with your arms down at your sides. Take a big step forward with the right leg and lower the left leg until the knee almost touches the floor.

Contracting the quadriceps muscles (front of the thigh), push off your right foot and return to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough that your left leg is nearly straight. Also, don’t let your knee touch the floor and make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement.

Lastly, your right knee should not pass your right foot and you should be able to see your toes at all times. Discontinue this exercise if you feel any discomfort in your knees.

4. Bench Dips (triceps) -- Using two benches or chairs, sit on one. Place your palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees.

Contracting your triceps (back of the arm), extend your elbows returning to the starting position, stopping just short of the elbows fully extending. Inhale while lowering your body and exhale while returning to the starting position. Your first few times performing this start with your feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. Abdominal Double Crunch (abs) -- Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

6. Bicycle Maneuver (abs) -- Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.

Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

Don’t perform this activity if it puts any strain on your lower back and don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.

You can perform the routine three non-consecutive days per week. You'll begin to notice a tighter feel in your muscles in a few weeks and you will naturally perform more reps as time progresses. Also, please remember to stretch your upper and lower body at the conclusion of each session.

Cristle, as an eDiets member you can view the animations for all of the exercises above. eDiets has more than 200 exercise animations with descriptions. Also, as a member you can always ask me a question on my Exercise and Fitness support board. I regularly design exercise programs for members and answer questions every day.

Good luck!

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

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

Restaurant of the Month: El Pollo Loco

2009-06-04T09:21:00.008-04:00

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

This month's restaurant is El Pollo Loco, which offers a fresh, wholesome alternative to traditional fast food. They offer fresh, natural chicken marinated in a special blend of herbs, spices and citrus juices plus it's flame-grilled. You can get your chicken with fresh salsas and a wide variety of healthful sides, from fresh vegetables and garden salad to their famous pinto beans and Spanish rice.

"Southwest food is one of my favorites," says eDiets Director of Nutrition Services Pamela Ofstein. "So, to find a place that can serve up healthy food options fast with good taste and nutrition, I say, ole! At El Pollo Loco, you can either pick from their selections or create your own, which is perfect for anyone keeping an eye on calories."

Pam's Picks:

"The Flame-Grilled Chicken Breast, which you can always request skinless. Order the breast alone or choose the Flame-Grilled Skinless Chicken Breast Meal with Pinto Beans and Fresh Vegetables. This entire meal serves up at only 380 calories, 12 grams of fat and 13 grams of fiber. That is right on target in terms of calories (good serving portion) and has the fiber I am always looking to add daily."

"When I think of Southwest food, burritos have to be in the mix. If you like beans, as I do, the BRC Burrito filled with pinto beans, Spanish rice and cheese all wrapped up in a tortilla can really hit the spot. This meal provides about 530 calories, 15 grams of fat and about 6 grams of fiber. Try it with a side salad (I love adding more veggies in the mix) or the fresh vegetables, and you’ll add even more vitamins and minerals and fiber (totaling about 600-640 calories)."

Grilled chicken, beans and fresh sides are a healthier alternative to the regular fast food fare of breaded chicken sandwiches, burgers and fatty French fries.

Check out last month's picks for Chili's.

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

Want an even easier way to eat right? Try eDiets Meal Delivery and never have to worry about cooking or dishes -- and get it shipped for FREE!

Ask Pam: Avoiding High-Cholesterol Foods

2009-06-03T15:07:00.007-04:00

Have a question about your diet? Send an email to askpam@ediets.com and check back often to see if your question is picked.

How can I avoid foods high in cholesterol? - Linda

Linda, thanks for writing in with your question about cholesterol.

Many of us want to lose weight because of some health-related issue: cholesterol, diabetes, high blood pressure, etc. In many cases, losing some of that extra weight on our frames can improve health and make a difference. I bet each of us knows someone who has had health-related concerns and then lost some weight, seen improved lab values or decreased medication use.

If your physician has recommended limiting high-cholesterol foods, there are certain foods you will want to avoid. We need to pay attention to the cholesterol we get from our diet (dietary cholesterol) but also limit the intake of foods high in saturated fat. There is a strong correlation between consuming foods high in saturated fat and the effect on blood cholesterol levels (they may raise low density cholesterol levels aka bad cholesterol).

So what can you do to lower your intake of cholesterol and saturated fat? I love the saying, "Limit anything that walks, swims or flies." It sounds silly, but just like our body produces cholesterol internally, so do animals. If we consume foods of animal origin such as eggs, meat, poultry, fish and dairy, we consume cholesterol. And if you think a little further, those foods often contain higher amounts of saturated fat.

Limit items such as butter, bacon, egg yolks, high fat meats, whole dairy products; choose items that are lower in cholesterol and saturated fat like lean cuts including skinless poultry, beef, pork and fish, egg whites, tofu, and low-fat dairy. Also increase the fiber in your diet with whole grains, whole fruits and vegetables, which are all good sources of cholesterol-reducing fiber.

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

eDiets can help you guide you in making healthy changes and reach your goals. Check out our community. Plus, we have an awesome Nutrition Support Team that can assess your needs and recommend a plan that is right for you.

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

Tweak of the Week: Exercise Anywhere

2009-06-02T11:08:00.007-04:00

By Shawn McKee
Staff Writer

Tweak of the Week aims to make weight loss simple. Making small weekly changes will add up to serious weight loss, as well as overall healthier habits and a happier life. It's just that simple.

We've given you some great workouts for weight loss, but who wants to be inside exercising when the weather is so beautiful outside? Get outdoors with this workout put together by Andy Petranek, CrossFit-certified trainer and owner of CrossFit LA.

Andy took time out of his busy schedule of training police, military special ops and other elite athletes, as well as being a Red Bull-sponsored professional athlete and voted best trainer in LA for 2008 by Fox LA, to help us design a workout that anyone can do anywhere.

While CrossFit is the same workout style that Gerard Butler and the rest of the cast used to get those buff bodies and ripped abs in the movie 300, it doesn't have to be as extreme -- unless you want it to be -- because it is universally scalable to fit anyone's fitness level.

All you need for this workout is a stop watch, some space and your body, as the exercises only require body weight for resistance.

"You are racing the clock to see how quickly you can finish the following sequence with full range of motion and good form on each movement," says Andy. "Start the watch and go!"

*Make sure to warm up before you begin.

The Workout
- Run 1/2 mile
- 30 Squats or Chair Squats
- 20 Push-Ups or Bent Knee Push-Ups
- 30 Sit-Ups
- Run 1/4 mile
- 60 Squats
- 20 Push-Ups
- 60 Sit-Ups
- Run 1/2 mile
- 30 Squats
- 20 Push-Ups
- 30 Sit-Ups

"Scale the workout to your ability and fitness level by shortening the runs and/or cutting the numbers of each exercise by half or a third," says Andy.

(We have also supplied a couple of alternatives if you have problems performing squats or push-ups, but you should aim to get to a level when you can do the actual exercises unless you have medical limitations.)

You can start with numbers and distances you are comfortable with, building up to the full workout when you're ready. Track your improvement by tracking your time.

Andy designed this workout to be finished in fewer than 30 minutes, but if it takes you longer, don't worry. If you have to walk, don't worry. No matter where you are on the fitness scale now, following this excellent outdoor routine will improve your fitness level and help you burn fat fast.

Adding this simple yet challenging workout to a healthy diet will maximize your weight-loss efforts and help you reach your goals.

Always consult your physician before starting any fitness program.

Get help with your fitness and diet routine by joining eDiets now! We're making it easier than ever by giving you a FREE week every month, so you can start losing weight immediately!

Ask Raphael: Lower Back Support

2009-05-29T09:08:00.007-04:00

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

Hello Raphael,

My personal trainer had me hanging from my arms in leather straps, pulling my knees up for a great stomach workout. The problem came when she asked that I "pop my knees up." She had put a hand on my lower back a couple of times before, but wasn't consistently doing this. When she asked that I "pop" my knees up, I threw my lower back out as I had begun to swing.

My MD is also a personal trainer and he said the lower back should always be supported and you should NEVER pop your knees. He said you should lift up with control.

What is your opinion as to how these hanging sit ups should be done? - Megan

Megan,

Hanging raises is an effective exercise that has a profound impact on the abdominal area. However, the key to the exercise is focusing on the abs, not swinging the body and performing the movement with control.

By “popping” the knees up, I assume you’re referring to a fast acceleration. This should be avoided because the goal is to work the abdominals as efficiently as possible. If you’re popping the knees upward, then chances are you’re using momentum and not completely working the abs as they should be worked. I believe one of the reasons you pulled a muscle in your back is that you began to activate other muscle groups while accelerating the knees upward. You used your back and possibly other muscles and lost focus on the priority: abs!

I don’t agree that the lower back must always be supported while performing this movement. Some people have someone place a hand on their lower back (as your trainer did for a few reps) so that swinging is avoided. Other people opt to use the Captain's Chair that automatically provides back support.

However, I like the fact that someone can learn to control his or her body because this is another form of athleticism. So my preferred method is the way you were originally performing the movement: with control to avoid swinging and momentum and with a total concentration on the abs.

My recommendation is to perform them as you originally were doing them (after your back heals). This is an easy-to-follow description:

Start
• Place your arms in the secured straps at the chin up bar. Keep your upper body motionless throughout the exercise.

Movement
• Contracting the abdominal muscles, raise your legs with bent knees until you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility. Slowly and with control return to the starting position

Key Points
• Do NOT swing the body or use momentum. If you need to reset at the bottom of the movement for a second or two to avoid swinging the body, do so. Concentrate on using your abs to pull your legs up

Megan, best of luck and remember to always use proper form on every exercise.

Good luck!

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

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

Ask Raphael: Breathing and Exercise

2009-05-21T14:31:00.007-04:00

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

Raphael,

My name is Joanne, and I love your blog, I read it all the time; it motivates me a lot! The question I have for you is this: I decided to run a 5K for breast cancer, I've been trying to run, but every time I do, my legs says “yes” but my lungs tell me “no.” I'm in pain when I do one lap around the track. Is there any exercise or tricks to help get your lungs stronger? Thank you – Joanne

Joanne,

Thank you so much for reading Ask the Trainer and for your wonderful comments!

You’re participating in a great cause that will also get you in better shape. That’s a fantastic combination. You may not feel like you’re going to be able to get in better shape and improve your capacity, but I assure you that it will happen.

You mentioned asthma in the subject line of your email but didn’t go into detail about it in your question. I’m not sure how severe your asthma is, but I’ll make an assumption that you’ve discussed the run with your physician and that you’re possibly using an inhaler. If you haven’t, please get the OK from your doctor concerning the run.

There isn’t a specific exercise in and of itself that will increase lung capacity. However, the method of training is the key to your answer. In your case, I recommend the Galloway Method. The Galloway Method was designed by Jeff Galloway, a lifetime runner and a member of the 1972 U.S. Olympic Team in the 10,000 meters.

The Galloway method is based on intermittent walk breaks between runs. The walk break time and run time are based on your level of experience. For example, a beginner might train by walking for two minutes, running 30 seconds, walking two minutes, running 30 seconds, etc.

The important thing is to slowly build your capacity so your endurance improves at a natural and manageable rate. Galloway designed the program for marathoners and found it actually increased the speed of runners.

The walk-run-walk method was originally created based on the training pace used, but in your case I recommend a slightly different way of approaching this.

Try the following program:
- Begin with a walk around the track as your warm up.
- After one lap, start jogging slowly for one minute.
- After one minute, begin walking again for two minutes.
- Repeat the one-minute jog.

Continue the above sequence until you’ve completed 20-25 minutes. Then, walk around the track to cool down and finish with a stretching session.

Perform the above routine three days per week the first week. In the second week, add 5-10 seconds to the jog. Do not make drastic increases. In your case, we have to make sure that your endurance improves without a shock to the system. Each week, make small increases in your jog time and don’t be afraid to increase the walk time when you think you need it. This method will build your endurance and will place you in a position to comfortably run the 5K.

Try not to perform the above two days in a row. Instead, cross train by performing a non-impact form of cardio such as the stationary bike or elliptical trainer for 20-25 moderate minutes on two other days of the week. Or, you can walk on the alternate days as long as it’s an easy walk and not high impact/brisk. I must repeat that the goal is to increase your endurance safely and naturally.

The following is very important: Please carry your inhaler with you on your run/walks and invest in high-quality running shoes. Do not attempt to train with substandard shoes. You’ll need the support and cushioning that a good running shoe provides.
As always, I recommend a good nutrition program such as eDiets Glycemic Impact Meal Plan. eDiets offers many nutrition plans designed to fit anyone’s taste and budget. We also offer a convenient meal delivery program for people who just don’t have the time to cook.

Joanne, if you decide to join eDiets, please stop by my Exercise and Fitness support board. I’d love to hear about your race and answer any questions for you. Again, I applaud you for participating in a truly great cause.

Good luck!

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

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

Tweak of the Week: Foods to Eat Every Day

2009-05-12T12:40:00.012-04:00

By Shawn McKee
Staff Writer

Losing weight isn't just about avoiding fat-laden foods. Many people make the mistake of simply removing high-calorie concoctions without replacing them with healthier fare. Starving yourself is not an effective weight-loss strategy.

A common misconception is that eating healthy has to be difficult -- it doesn't have to be. Eating right doesn't necessarily have to cost a lot or take up all your time if you know which foods excel in ease of use, nutrient density and versatility.

"The trick is to have healthy, easy options on hand when you're grabbing a snack or quick meal," says eDiets Director of Nutrition Services Pamela Ofstein. "Preparation is the key. If you have healthy options, like apples or nuts, you'll get a tasty snack with health benefits, instead of foods high in calories and low in nutrition."

So, instead of eating foods loaded with calories and lacking in nutrients, add these foods to your daily diet to stay full, feel good, lose weight and get healthy.

Oatmeal is a quick and easy breakfast or snack. Oatmeal has protein, carbs and fiber. It's simple to make -- and cheap! -- plus you can add berries or fruit to make it even more nutritious.

Apples are easy to grab and take with you anywhere. An apple is a perfectly portioned serving of fruit, a great source of fiber, inexpensive, loaded with nutrients -- and all you have to do is wash them and they're ready to eat! There's a reason for the old adage: "An apple a day keeps the doctor away."

Yogurt has calcium for our bones, as well as being a good source of carbs and protein. It comes in individual containers, making it easy to take and eat anywhere. Make sure it says "live active cultures" on the container, which have an added benefit for your digestive tract.

Berries are perfect to add to yogurt, oatmeal, cereal or eaten alone. They are delicious, packed with antioxidants and just need a thorough rinsing to be ready to eat.

Spinach is a super food that's loaded with minerals, vitamins A and C, fiber, and antioxidants. You can mix it into a salad or top a sandwich with it for added health benefits.

Beans are a great source of fiber and protein. Eating beans with brown rice makes for a complete low-cost vegetarian protein source.

When water gets boring, it's tea to the rescue. It's loaded with antioxidants, calorie-free and can be enjoyed anywhere. Get it with or without caffeine.

Nuts have heart-healthy monounsaturated fat and vitamin E, and studies have shown nuts help to prevent heart disease and cancer. Grabbing a handful of nuts is a great way to snack on the go.

These foods are great to eat every day, but you can get too much of a good thing. Eat proper portions to make sure you're not getting excess calories. Just because something is healthy doesn't mean it's calorie free.

If you're looking for ways to make weight loss even easier, sign up for eDiets and let us create a meal plan and fitness routine designed specifically for your needs. Plus, get a FREE week every month!

Tweak of the Week: Achieve Weight-Loss Goals

2009-05-12T12:40:00.009-04:00

By Shawn McKee
Staff Writer

The difference between a goal and a dream is planning. If your goal is to lose 10 pounds by your birthday with diet and exercise, we can help you do that. If your dream is to have a body like Giselle Bundchen, marry a millionaire quarterback and be a princess, well, we probably can't help you with that.

Stop dreaming about losing weight and getting healthy, and start doing it. Tweak of the Weak sat down with eDiets' top experts to help you set realistic, specific goals to help you get the body you've always dreamt of.

The Long and Short of It
"Many of us make a goal to lose weight, but don’t think about the steps it takes to get there," explains eDiets Director of Nutrition Services Pamela Ofstein.

"Having short-term goals -- like a small change in daily or weekly behavior -- reinforces that you can do it and gets you that much closer to your long-term goal. Each time you achieve a short-term goal, you can move on to the next one, keeping you motivated and striving to reach the ultimate goal of weight loss and healthy living."

Pam recommends using these short-term goals to build momentum for your long-term goal. Make behavioral changes that will help you feel good about accomplishing them, at the same time aiding in your ultimate weight-loss goal. She suggests things like bringing a healthy lunch or snack every day for a week, eating a balanced breakfast for a week or giving up soda for a day.

Small achievements can lead to big results. eDiets Chief Fitness Pro Raphael Calzadilla echoes these sentiments:

"A short-term goal allows a person to achieve an immediate success, as well as the physical and emotional satisfaction that goes along with it. They key to long-term goal success is creating short-term goals all along the way."

Let's Get Goaling!
"Goals must be S.M.A.R.T -- Specific, Measurable, Realistic and based on a Time frame," Raphael explains.

"The goals can be short and/or long-term, but they must be measurable. Record dates (beginning and ending), as well as anything that's quantifiable and important to you such as scale weight, body composition, percentage of strength increases, duration of cardio sessions or participation in athletic or special events."

Raphael recommends limiting yourself to three goals at a time to keep you focused and your goals manageable. You'll definitely need a plan of action to achieve your fitness goals, so he suggests you find exercise that is enjoyable so you can stick with it.

Raphael's Dos and Don'ts of Goal Setting

Examples of how NOT to set goals:
1. I will get in good shape this year.
2. I will get to my goal weight.

The above goals are too general. There is no way to measuring them, a lack of specificity and vague time frames.

Examples of how to set goals:
1. Decrease from 200 pounds to 170, for a total of 30 pounds. Average fat loss of 1.25 pounds per week. Start June 1, 2009 and achieve goal by Dec 1, 2009.
2. Begin a running program and be able to run one mile in 8 weeks. Begin June 1, 2009 and achieve goal by August 1, 2009.
3. Drop 5 inches off my hips with proper diet and exercise. Begin June 1, 2009 and achieve goal by Sept 30, 2009.

Each if the above is S.M.A.R.T.!

Use your daily and weekly goals to make the behavioral changes necessary to reach your long-term goals. Short-term goals can be simple, but be accomplishing them will give you the confidence you need to achieve the long-term goals that will take more time and effort. You have to celebrate your victories and bounce back from your slip ups.

"Take ownership of your goals," Raphael says. "Contemplate what you want to achieve and think about what you're going to have to sacrifice to get there. Ask yourself how bad do you really want this and visualize what you'll feel like and look like when you hit that goal."

When it comes to losing weight, the more you know, the more you lose. eDiets has more than 20 personalized plans and a team of nutritionists and fitness professionals ready and eager to tackle your extra pounds. Click here to start losing today!

Ask Pam: Losing Weight Fast

2009-05-11T15:56:00.008-04:00

Have a question about your diet? Send an email to askpam@ediets.com and check back often to see if your question is picked.

How can I lose weight before my graduation? -- Monica

I love Monica’s question because most of us are probably thinking of this one in some way or another. Whether we want to lose weight before a graduation, a wedding, summer vacation, the family trip, it’s all the same -- we want it gone and fast!

Well, if only it was that easy, right? Personally, I want some of it gone by the beginning of summer. I have a few things planned outdoors and being from Florida, most of my time will be spent outside. So what can you do?

The first thing you should do is mentally acknowledge your goal (in your case, losing weight). Next, make some changes – small changes are good – to get to that goal. Fast and easy isn’t always good; usually, things that happen more slowly amount to the biggest changes (and success). Lastly, always remember your goal (lose weight by graduation) and think positively.

Start with small steps like increasing your water intake or keeping an eye on portions (make them smaller). Pick whole, natural foods (fruits, veggies, whole grains) versus processed, prepared meals/snacks. Skip that second helping and get moving any way you can. If you are a regular soda drinker, limit it or switch to water (this can save you hundreds of calories).

For those of you, who eat out for lunch, bring your lunch (this helps keep an eye on portion control). Try little things that help you change your lifestyle in a big way. Believe me, the little things make a difference and will help you feel the changes mentally -- and see them physically!

eDiets can help you with the portion control and meal planning, as well as the fitness and support. Check out our community. Plus, besides myself, we have an awesome Nutrition Support Team that can assess your needs and recommend a plan that is right for you.

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

Check out our online meeting "Kick Those Cravings" at 4 p.m. EST, May 20, 2009. This online meeting will definitely help out with getting a jump start to any goal.

Find that perfect meal that fits your plan. Not sure what to eat? Our Nutrition Support Team can help give you suggestions to satisfy those taste buds.

Pamela Ofstein, eDiets Director of Nutrition, is a registered and licensed dietitian responsible for the development, design and implementation of eDiets nutritional components, including product offerings, nutrition programs and media publicity. She received her B.S. in Food and Nutrition from Florida State University and M.S. in Dietetics and Nutrition from Florida International University. Leading a team of nutrition professionals, she continues to widen and enhance eDiets.com personalized services setting the standards to provide credible information to consumers.

Ask Raphael: Organizing Your Workout

2009-05-08T10:10:00.011-04:00

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

Raphael,

Which body parts should be grouped together in order to work the entire body in a week? For example, triceps and biceps versus back and shoulders, etc. What I have been doing is legs three times a week (all different exercises): seated leg press, walking lunges, step ups, leg curl, leg abduction and adduction, leg extensions, and kickbacks.

For upper body, I have been doing shoulders and chest one day, then back, triceps, biceps and legs another day and then the 3rd day, I mix it all up. Then on the days I am not weight training, I am doing cardio for about an hour. Any input would be greatly appreciated. I really enjoy reading your weight-loss recommendations. Thanks. -- Lisa

Lisa,

Thanks so much for reading my weight-loss recommendations. I really appreciate it!

In answer to your question, I want to first say that what you’re currently doing is fine. In fact, it’s a routine that’s similar to one I’ve recommended a few times to specific eDiets members. However, please remember that a workout is only effective for approximately 4-6 weeks before one begins to adapt. The muscular system and central nervous system will adapt and when this happens, one hits a plateau. I recommend changing your routine every four weeks or so.

Here are a few ways to split a routine. Within some of the options, I’ve taken into consideration that you may only like to strength train three days per week.

Option 1 (Antagonist Training)
Mon – Chest and Back: You can work each of these muscle groups on their own or you can try my personal favorite way: performing antagonist training (opposing muscle group sets). In this case, you perform a chest exercise and then immediately go to a back exercise. Rest and repeat. You perform this flow for the entire workout. You’ll love it!

*Tuesday – Legs and Abs: Perform a quadriceps exercise and then immediately go to a hamstring exercise. Rest and repeat.

Wed – Shoulders and Arms: You can perform shoulders on their own and then train the biceps and triceps the same way you did chest and back on Monday by performing a biceps exercise then immediately going to a triceps exercise. Rest and repeat.

*Friday – Legs and Abs: All different exercises from the Tuesday workout.

* Legs are worked twice per week, but your total number of sets increases compared to your current workout.

Option 2 (Push/Pull/Total Body Training)
Monday – Chest, Shoulders, Triceps, Quadriceps and Calves: In this routine, you’re performing all pushing exercises .

Wednesday – Back, Biceps and Hamstrings: In this workout, you’re performing all pulling exercises

Friday – Total body workout as you currently perform.

*Option 3 (Advanced Training)
Monday – Chest plus cardio.

Tuesday – Back plus cardio.

Thursday – Shoulders and arms plus cardio.

Friday - Legs, calves and abs.

Saturday – Biceps, triceps and cardio.

* In this routine, you perform a higher amount of sets, but the workout is brief so you may still perform cardio on some of the days that you strength train.

I did place abs in one of the workouts, but you can add them to any session you wish. With any of the routines above, you may continue to perform five days of cardio if desired, although it would be challenging in Option 1.

Keep up the good work, Lisa. And if you join eDiets, please remember you can email me any time you wish or post on my Exercise and Fitness support board.

Good luck and remember to change your routines when necessary!

Raphael

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

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

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

Tweak of the Week: Sleep Yourself Slim

2009-05-07T11:28:00.005-04:00

By Shawn McKee
Staff Writer

You know the drill: Eat right and exercise to lose weight. It can be a tiring endeavor to find the time to prepare healthy meals and carve out a few minutes to work out. Plus, you've still got work, family and a life to live.

When we get busy, we tend to shave time off our sleep schedule to fit everything in. This may not only be unhealthy, but could also be counterproductive to your weight-loss efforts. Recent research has found a strong relationship between sleep and weight loss.

"The more you sleep, the better your body can regulate the chemicals that control hunger and appetite," according to Michael Breus, Ph.D., a clinical psychologist, board certified sleep specialist and author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health.

"Sleep deprivation makes you feel hungry, even if you are full," says Dr. Breus. "Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake."

The Journal of the American Medical Association has published several studies suggesting that a lack of sleep may increase hunger and affect the body's metabolism, which may make it more difficult to maintain or lose weight.

Research from a study conducted at Columbia University found that, "The more sleep deprived you are, the more likely you are to become obese." Participants between the ages of 32 and 59, who slept four hours or fewer each night were 73 percent more likely to be obese than those who got between 7-8 hours.

"Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar," says Dr. Breus. "Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes."

Dr. Breus adds that when someone is sleep deprived, they tend to make poor food choices. People are apt to choose high-sugar, high-caffeine and high-carbohydrate snacks to get a burst of energy, all of which contribute to weight gain.

He breaks it down like this: "Sleep deprivation causes an increase in appetite and a decrease in metabolism, which equals an increase in fat storage and weight gain."

Try getting an extra hour of sleep per night to see how it affects your energy, mood and weight-loss efforts. Dr. Breus says that individual sleep needs vary, but suggests most adults need 6-8 hours per night.

An extra hour of sleep may burn as many as 147 additional calories per night, according to Dr. Breus. The more sleep you get, the more your metabolism speeds up, which could lead to losing as much as 14 pounds a year -- simply from getting a little extra sleep every night.

Now there's a good reason to turn off the TV and hit the sack a little early tonight. If you're having trouble sleeping, check out these 7 tips for better sleep.

Ask Pam: Dining Out

2009-05-06T17:35:00.011-04:00

Have a question about your diet? Send an email to askpam@ediets.com and check back often to see if your question is picked.

I want to eat out and not feel guilty! What can I do?

For all of you out there that are watching what you eat, eating out can often be stressful. Grabbing a bite to eat with friends, family or co-workers should be enjoyable. Whatever the reason is -- spending time together or just getting away (different atmosphere) -- going out to eat shouldn’t be full of guilt.

Most of us like eating out and it should be okay to fit into our lifestyles. The secret is what you choose. The majority of places (restaurants, fast food and food stores) have options to pick from – the challenge is what to pick.

Now don’t get me wrong. You may have some obstacles to overcome in some places (for example, low sodium meals) but usually you can find something.

Here are some key points to think about next time you head out to grab a bite:
- Pick friendly places (health and nutrition friendly, that is!).
- Know the menu ahead of time (makes it easier to choose a meal).
- Pick items that are grilled and broiled (not fried).
- Lean meats, fish, seafood, chicken are good protein sources.
- Opt for salad as the side dish (dressing on the side) – limit carb side items.
- Enjoy one roll from the bread basket or skip the basket (this one is tough to do!)
- Avoid heavy cream sauces
- Limit dessert or share one with the table (a few bites usually does the trick)

You may splurge a time or two, but for the most part stick to a meal that is balanced. I opt for a healthy source of protein (grilled salmon or chicken), vegetable and a small salad. It's a simple meal, and it makes it easy for most restaurants to serve it up. Fast food can be tricky, but opt for the grilled meats, fruit offerings and side salads -- and stick to water! These are all simple items that can help keep the calories and fat limited.

Make going out all about the company you are with. No need to worry about what you eat – it can all work! Bon appetit!

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

Don't forget to check out eDiets' Online Meeting "Restaurant Reviews" at 5 p.m. EST, May 13, 2009!

Find that perfect meal that fits your plan. Still not sure what to eat? Our Nutrition Support Team can help give you suggestions to satisfy those taste buds.

Pamela Ofstein, eDiets Director of Nutrition, is a registered and licensed dietitian responsible for the development, design and implementation of eDiets nutritional components, including product offerings, nutrition programs and media publicity. She received her B.S. in Food and Nutrition from Florida State University and M.S. in Dietetics and Nutrition from Florida International University. Leading a team of nutrition professionals, she continues to widen and enhance eDiets.com personalized services setting the standards to provide credible information to consumers.

Best Male Celebrity Body: Survey Results

2009-05-06T11:09:00.007-04:00

By Stefani Kauffman
Manager of Community Services

Now that you’ve read how the ladies fared, read on to see how your favorite male celebrities did in the survey!

The fight for the male celebrity with the best all-over body was a nail biter. We watched the winner of this impressive title shift back and forth in the ranks while the voting was open. That said, Dwayne Johnson (aka “The Rock”) topped our list, getting 27% of the almost 2,200 votes from participants.

In close second was Matthew McConaughey with 26% of the votes. And in third was David Beckham, getting a respectable 23%. This was a very close race indeed!

When it came to the individual questions, there remained a few close scores -- but not for the “best butt” category! Brad Pitt won this hands down. He received 40% of the votes while Justin Timberlake and Orlando Bloom shared the second spot with 17% each.

For “best abs”, the race was much closer. Beach enthusiast Matthew McConaughey came in first place with 27% of the votes while Mario Lopez was not far behind with 23%, David Beckham scored a very close third with 22% of the votes in this category.

Hugh Jackman won the “best arms” category with 37% of the votes, and LL Cool J came in second with 28% of the votes. In a distant third was Tyrese Gibson, who got 12%.

Matthew McConaughey received another top spot by getting the most votes in the “best legs” category. Receiving 24% of the “best legs” votes was Lance Armstrong, a man to admire and to look to for motivation. Mario Lopez came in third with 20%.

Congratulations to all the survey winners and thanks again to everyone who participated! Best wishes for a wonderful, safe and healthy summer!

Don’t forget to check out the fitness articles below to achieve your best body! You don’t have to be a celebrity to look like one. Our fitness expert, Raphael Calzadilla, has plans spelled out for your arms, abs, butt and legs... Summer is just around the corner, so sign up today if you’re not already an eDiets member!

If you want to get your abs, arms, butts and legs in their best shape, check out the workouts below to help you achieve celebrity body status:

-- 3 Steps to Celebrity Abs!
-- The 30-Minute Tight Butt and Legs Workout
-- Wave Goodbye to Flabby Arms!

Best Female Celebrity Body: Survey Results

2009-05-06T09:46:00.014-04:00

By Stefani Kauffman
Manager of Community Services

Recently eDiets ran a “Best Celebrity Body” survey, and we’re excited to share the results. Thanks to everyone who participated!

Following the results, you’ll find fabulous workouts from eDiets’ Chief Fitness Pro, Raphael Calzadilla, to get fit like the celebrity bodies rated in the survey. “3 Steps to Celebrity Abs”, “The 30-Minute Tight Butt and Legs Workout” and “Wave Goodbye to Flabby Arms” will all help you get the body you’ve always wanted.

But first, let’s talk about the results. In 2008, Esquire magazine named Halle Berry “Sexiest Woman of the Year.” Halle received that title less than a year after having her first child, and she’s received numerous other awards over the years that pay tribute to her acting abilities and great looks. Well, Berry’s done it again, being voted the female celebrity with the best all-over body in our survey; she received 31% of the total vote.

Jennifer Aniston came in second with 23% of the total votes, and Jessica Biel placed third with 19%. The all-over body question is like the grand-prize winner of the survey.

For the “best abs” category, only a 1% difference separated the top two picks. Jennifer Aniston nabbed 29% of the votes and Gwen Stefani received 28%. In third place was Cameron Diaz with 17% of the total votes.

When it came to having the “best arms,” Halle Berry was the clear winner with 27% of the votes. There was a three-way tie for second place, with Madonna, Angelina Jolie and Hilary Swank each receiving 16% of the total votes.

Jennifer Lopez no longer holds the title for “best butt” in our surveys, as Jessica Biel won with 25% of the votes -- but Jennifer Lopez did come in a close second with 21%. Jessica Alba edged out Beyonce Knowles for third with 19% of the votes.

As for “best legs,” Fergie topped that category by receiving 23% of the votes. Rihanna came in second with scoring 19% of the votes, and Eva Longoria was third with 16% of the total votes.

The last category in our survey was “best chest.” Salma Hayek dominated this category, receiving 35% of the votes. For second place, Tyra Banks squeaked by Heidi Klum with 18% of the votes vs. Klum’s 17%.

Congratulations to all of our “Celebrity Best Body” winners! You, too, can achieve your best body by joining eDiets and taking advantage of every benefit included in your membership. We look forward to “seeing” you in our Community!

-- For the male celebrity results article, click here.

At eDiets, we provide a comprehensive meal plan and fitness program to help you reach your weight-loss and fitness goals. Plus, we have an interactive Community along with certified dietitians and trainers available to help you find success, so sign up today to get your personalized plan.

If you want to get your abs, arms, butts and legs in their best shape, check out the workouts below to help you achieve celebrity body status:

-- 3 Steps to Celebrity Abs!
-- The 30-Minute Tight Butt and Legs Workout
-- Wave Goodbye to Flabby Arms!