Diet & Fitness Blog

Ask Pam: Staying Hydrated

2009-11-04T13:49:00.007-05:00

Is drinking water important even in the winter?

When we think of the holiday season, we often think of all the food that comes with celebrating the season. This makes it easy to overlook an important component of good health: WATER! Just because it's holiday time doesn’t mean you should neglect staying hydrated.

Your body needs water to operate efficiently. If you allow yourself to become dehydrated, your mood can suffer -- making you feel tired, stressed or cranky!

We all know the holiday season can be a stressful time in itself, so let’s not add to it! Keep drinking; you may even feel you're hungry when in actuality, what your body is craving are more fluids…and I don’t mean the alcoholic kind!

What to Drink: To keep hydrated, we know water is the first pick. But of course, alcohol and soft drinks are almost guaranteed to be available during these winter months and at social functions or parties. Both alcohol and caffeinated beverages tend to have a diuretic effect on our bodies, meaning it flushes water from the body at a quicker rate.

If you are consuming any sort of liquid calories, try not to indulge, limiting excess calories from alcoholic drinks or sodas. Try alternating a glass of water between drinks. This way, you can still enjoy yourself, but not go overboard.

Seasonal Travelers: It may not be easy to drink as much when you are traveling (especially when flying…those bathrooms are way too small), but keep doing it. Carry a water bottle with you at all times; the more it is available, the more likely you are to drink.

Water and Weather: Cooler weather might make you feel less thirsty. Even though it may not be 90 degrees outside, you still need the fluid for your system to run properly. We lose a great deal of water from our bodies in the winter due to respiratory fluid loss when we breathe.

So while it's true that that cool glass of water isn't as tempting as it would be on a hot summer day, water is still important. This may be a good time to drink water at room temperature or even hot water -- it will help warm you up and hydrate at the same time!

Keeping Fit: Keeping fit during the holidays includes drinking more water. Our bodies work harder under the weight of that extra clothing, and sweat evaporates quickly in cold, dry air. Even though you may not feel it as much, it’s still important to replenish those lost fluids.

Remember that when in doubt, grab a glass or bottle of nature’s goodness: water! Happy holidays!

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%!

Ask Raphael: Workout Equipment

2009-11-04T13:15:00.010-05:00

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

Raphael,

I am curious about what you think of the advertised ab belts that tighten your tummy like you've done an hour of ab exercises?

I am a fit 54 year old. I exercise an average of five days a week. I work out on my elliptical machine for 30 minutes at least. Four days a week, I work out with hand weights and do tapes on alternate days.

In the summer, I bike 4 -5 days a week for a least an hour -- sometimes more. I eat mostly the Mediterranean diet. I look pretty good, but would still like to be about 10 lbs. less and get that tight tummy I had before kids & menopause.

I do all the exercises you post already. Do these belts work at all in addition to an exercise routine or is it just another snake oil? Thanks -- Lori

Lori,

Your workout sounds great and so does your nutrition plan. Well done! As far as ab belts, I’ll try to contain my emotions and provide the facts.

The ab belt manufacturers claim that users can get a tighter waist with virtually no effort at all. One simply places the ab belt around their waist and in just minutes the belt does all the work necessary to tighten and tone the waist. The manufacturer's claim is that electrical stimulation causes the muscles to contract, which then provides the same results achieved from consistent and challenging abdominal exercises.

Have these ab belt manufacturers uncovered the magical weight-loss and toning product? Your snake oil analogy pretty much sums it up.

A 2001 study at the University of Wisconsin commissioned by ACE (The American Council On Exercise) on ab belts provided conclusive results. According to the results of the study, there were “no significant changes in weight, body-fat percentage, strength or overall appearance. In order for the belts to work, they would have to be cranked up to a level beyond what most people can tolerate.”

In reality for the belt to work, it would require a lot more power, a lot more time and most likely an intensity level that would cause pain. In fact, the electrical stimulation would hurt a lot more than exercise and most people would probably not be able to tolerate it -- or want to. Bottom line: The ab belts will do nothing to change your appearance.

Getting those last 10 pounds off will involve a lowering of calories or increase in activity -- the old fashioned way. Strength training, cardio and proper nutrition that places you in a calorie deficit is still the strategy that works. As far as ab belts and every other late-night infomercial product that promises a quick fix, ignore them.

Best of luck with your health and fitness goals, and thanks for submitting your question!

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 Raphael: Effective Weight Loss

2009-10-28T17:08:00.016-04:00

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

Raphael,

I know that I can't spot reduce but surely there is a way to work on one area and the rest of the body will follow. I used to stand with a dumbbell in each hand and twist from side to side, swinging my arms back and forth like a lawn sprinkler motion.

Someone at the gym told me that would add muscle to my waist, and I would not accomplish the look that I am after. Is there anything wrong with what I was doing? Because it really felt good when I did that. -- CR

CR,

The exercise you were performing works the oblique muscles (love handles) to some degree but if you’re looking to lose body fat, it won’t accomplish a lot. And, if you’re trying to make your waist smaller it won’t work. In fact, yes, it can increase the size of the waist if the weight is challenging.

I realize your question has a bit different slant because you’re asking if working one area such as the obliques will affect the rest of the body and create fat loss. Without being sarcastic, the answer is yes -- if you did it for hours and hours each day. That’s what it would take to burn the amount of calories you’d need to create the loss you desire. In reality, it’s an inefficient way to approach the goal.

The truth is there is a system for losing fat that works for everyone. It’s important that you understand that it is in fact a system -- not simply one exercise.

I’m outlining the system point by point. If it doesn’t seem impressive and it appears overly simple,that’s because it is. It may not necessarily be easy at the start, but it will work with consistency on your part. Also, it will become easier as you gain more discipline and see the fruits of your labor.

1. Nutrition: This is, in my opinion, the most important component to losing fat. Nothing is more important than food.

You’ll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming 4-6 small meals and snacks per day combined of protein, carbohydrates and some good monounsaturated fats. eDiets Glycemic Impact meal plan accomplishes this beautifully.

2. Ratios: It’s unlikely that you’ll lose body fat by consuming 70-80 percent of your calories from carbohydrates (rice, pasta etc.). Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrates will not be optimal for fat loss.

Many people do quite well on extremely low-carbohydrate plans and others on more moderate plans. As long as you follow the "not more than 55 percent of calories from carbohydrate" rule, you’ll be at a good starting point.

3. Timing: I realize 4-6 meals/snacks sounds like a lot, but this strategy helps to control blood sugar, which is the most effective way to lose body fat from a nutritional standpoint.

Think ahead and prepare meals beforehand. Buy a small cooler and place some healthy snacks in it when you know you’ll be gone for long periods on a weekend day, for example.

4. Calories: It doesn’t matter how healthy your nutrition program is if you’re eating too much.
It’s important that you find maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. You’ll also need to document your foods: total calories as well as grams of protein, carbohydrates and fats.

Sounds like a lot of work? It can be at the start but with the vast array of online tools available and the fact that food packages list nutrition information, it won’t be that difficult.

5. Slight Calorie Deficit: If you wish to attempt it on your own, simply reduce your calories by 200 after you’ve found maintenance calories. The goal is to have you eating as much as possible and still losing fat and retaining muscle. I don’t want you eating as little as possible (thereby slowing the metabolism and losing valuable muscle tissue).

6. Exercise: Just 2-3 strength training sessions lasting no more than 30-35 minutes will do the trick. Make sure to work the entire body (legs, calves, chest, back, shoulders, biceps, triceps and abdominals).

Weight training does not need to be long and arduous. Keep things brisk and always use proper form. Hiring a trainer for five sessions or so may also be a good way to start on the right path.
Perform 3-4 days per week of moderate cardio exercise for approximately 30-40 minutes and find an activity you enjoy.

I realize this is a lot more than you asked for in a response, but it’s very important that you have an appreciation for the process because I would hate to think that you would continue the oblique twist in the hopes of losing fat or reducing any area of your body.

Best of luck in your health and fitness goals, and thanks for submitting your question.

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: Surviving the Holidays

2009-10-28T17:07:00.016-04:00

For all you members: Come join our next online meeting "Living with Diabetes" on Nov. 2 and Nov. 5, 2009 at 9 a.m. EST with Denise and 8 p.m. with Kimberly! Visit your community to talk live and in person. Get all your nutrition questions ready! Can’t wait to see you there!

How can I make it through the holidays without tacking on those pounds?

If you can answer this one simply, definitely let me know! Seriously, for most of us, the time between October and the new year are tough. With all the candy, food, treats, beverages (the list goes on…), it can be a challenging time to say no and grab an apple instead.

If you have that willpower to avoid all those temptations, that's fantastic. But if you're like me and can’t say no to things like chocolate or yummy dishes, there are a few easy ways to make it through the holidays without feeling the guilt.

My best advice to this question during these holiday months is to try and maintain. I am not sure about you, but for most of us, dieting or weight loss is hard this time of year -- try to keep to it normal.

What I mean by that is if you are normally eating several small meals a day, exercising, drinking your water... try not to deviate from that too much. Tell yourself that this isn’t the time to change your behaviors or make additional goals -- just keep it steady.

If you can get through the holidays without adding any unnecessary pounds or changing your healthy routine from what you currently do,you have made a huge achievement!

Remember these simple tips to keep you on track in the upcoming months:

- Don’t Sway From the Norm: I know right now everything is so much more tempting, and it is holiday time. There's nothing wrong with enjoying here and there -- just be mindful and make the most of what you take in.

- Pack that Lunch: Continue to make or pack your lunch, dinner or snacks. It's much easier to stay on track when your food is ready for you (less nibbling on other stuff). If your friends or colleagues are heading out to lunch (or any meal), joining them is fun but just remember to keep an eye on what you order.

- Sweets All Around: Nothing wrong with having a taste -- keep it to a bite or two. Remember those pieces here and there add up to empty calories in your body.

- Parties, Dinners, Gatherings: Remember the easy rule of sticking to the fruit and vegetable platters (watch those dips), having the grilled items verses the fried or breaded, and keeping it all on one plate (easy way to portion it out). Always bring a dish (don’t go empty-handed) that you can enjoy and is healthy.

- Move it, Move it: Keep moving. You can kick up your workout a bit to burn some of those extra calories off (my trick), but also keep moving, talking… whatever it is to keep the focus from eating extra.

We love the holidays! Enjoy them with family and friends and focus on the important things -- good conversation, and fun and memorable times!

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: Boost Your Metabolism

2009-10-28T11:31:00.000-04:00

By Shawn McKee
Staff Writer

Growing up, my brother was "big-boned." I was skinny. My dad affectionately called us the stick and the brick. As we got a little older, my brother's bone affliction was redefined as a slow metabolism and his problem was at least identified.

Unfortunately, there's nothing you can do about a slow metabolism…right?

The truth is that genetics do define our metabolic rates to some degree but, like other genetic predispositions, there are factors that we can control. Diet and activity levels are lifestyle choices that affect metabolism, according to eDiets Director of Nutrition Services Pam Ofstein.

"Even if slow metabolism is in your genes, you can do things to help increase it. Focus on exercise (to build lean muscle) and eat more often," says Pam. "Yes, I definitely said to eat more. Each time you eat, you stimulate your metabolism and feed your muscles. If you starve your body, it actually stores more fat. You defeat the purpose and can actually gain weight."

Pam recommends eating 5-6 times a day (every 2-3 hours). It will keep your metabolism running smoothly and help you avoid the pitfalls of hunger, such as overeating because you're starving. Proper nutrition is the first step of supercharging your metabolism, but to really get your metabolism firing on all cylinders, you will also need to add a fat-blasting workout.

Many people looking to lose weight incorrectly assume that lifting weights will lead to a bulky look and they can achieve their goals with cardio alone. This is a fallacy. While cardiovascular exercise is crucial to weight loss, weight training is crucial to boosting your metabolism.

Experts agree that resistance training is the best way to build and preserve lean muscle mass, which speeds up your metabolism. You can get the most fat-burning benefits by using a combination of strength and cardio training to lose more weight.

"There's a fitness term called the 'after burn'," says eDiets Chief Fitness Pro Raphael Calzadilla. "This refers to the calories that you burn 24 to 48 hours after your exercise session. What that means to you is a faster metabolism that burns fat at an accelerated rate."

Not only will exercise speed up your metabolism after your daily workouts but, if you are building lean muscle mass, it will increase over the long run as well. This is crucial because your metabolism actually decreases as you age.

"Unfortunately, our metabolisms slow as we age -- especially for us women," says Pam. "But eating right and exercising can help speed up that slowing metabolism and help reduce a number health risks like heart disease and osteoporosis."

Pam is also quick to point out that it's important to make sure your caloric intake meets your needs. You may need to reassess your caloric intake as you lose weight and adjust it higher or lower. Often, eating more of the right foods will stimulate your metabolism.

Ultimately, we discovered my brother's weight issues were due to a combination of his diet of sugary treats and salty snacks and a fairly excessive cartoon habit. But, don't worry, this story has a happy ending.

My little brother joined the Marines, where he got all the exercise he could handle. When he came home he was a lean, mean fat-burning machine. I, on the other hand, went to college and -- without sports to keep me active -- focused my efforts on fast food, beer and my studies (read: girls).

I couldn't blame my ballooning waistline on genetics or a rare bone-enlarging phenomenon. I had to face the facts and get myself back in shape. I ate better, moved more and got myself back on track for better health.

Your metabolism can either be your ally or enemy. If you can get it to work with you, it will make weight loss much simpler. It's never too late or too early to change how your body looks, runs and feels -- so get started!

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 take our diet quiz and see how you can lose the most weight!

Build-A-Meal: Healthy Eating Made Easy

2009-10-25T11:13:00.000-04:00

By Shawn McKee
Staff Writer

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

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

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

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

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

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

Build the perfect breakfast >>

Build-A-Meal: Better Breakfast

2009-10-24T15:59:00.000-04:00

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

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

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

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

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

Snacking made simple >>
Back >>

Build-A-Meal: Simple Snacking

2009-10-23T16:08:00.000-04:00

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

Choose one food from each category.

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

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

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

Easy lunches & dinners >>
Back to breakfast >>

I'm Not Giving Up My Red Wine!

2009-10-23T10:09:00.000-04:00

By Charles Carrico
eDiets Video Producer (and resident wine snob)

No Salt? ...OK
No saturated fats? ...OK
No wine? No way! I can't get loose without my juice.

Last month I had a chance to do some filming with Jillian Michaels at eDiets Live in Fort Lauderdale, and she made my day. We were talking after the event and she said at my weight, I could have "a bottle per week... good stuff only." (Of course, I agreed! Life is too short to waste on cheap wine.)

So that means I can actually diet, stay healthy and still have my Pinot. Whew.

Wine is allowed with plans like the Mediterranean Diet, which is promoted as a healthy lifestyle for food and wine lovers.

As our nutritionists put it, "A glass of wine is roughly 4 to 5 ounces, which amounts to approximately 100 calories (how's that for a 100-calorie snack?!). If you are a strict dieter, you should restrict it to 2 glasses a week. Those extra calories shouldn't sabotage your diet."

So back to what Jillian told me, I obviously don't qualify as a "strict dieter" (one bottle is about 4 1/2 glasses of wine), but that's OK. At least I know that if I ever decide to crack down, there is a diet that lets me have my red wine!

Watch this video to see how Jillian tells a woman (who flat-out refuses to give up her wine at night) how she can still get rid of her "belly blubber."

So how about you? Would you be willing to give up your daily wine? Have you tried the Mediterranean Diet? Share your thoughts!

Like this post? We think you'll also like:
-- Health-Conscious Cocktails: Healthy Drinks!
-- Random Food Trivia Quiz
-- What's your Guiltiest Pleasure?

Ask Raphael: Protecting Your Knees

2009-10-22T16:43:00.006-04:00

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

Hi Raphael,

I am a 70-year-old male. I have had both hips replaced and consequently my quads have wasted away. I have been told that the exercise I am doing -- leg extensions -- are bad for the knees as they put too much strain on the knee joints. Is this true?

I am very active and train 4-5 times a week, albeit with only 20-pound dumbbells, and I play golf regularly. I have been doing your back exercises now for about five years, (e.g., the plank), and the core tightening, with pulled in stomach on your hands and knees, ever since I read your article some years ago.

Since then, I have had no trouble with my back and tell everyone who has back trouble to try these out; they really helped me. Thanks. -- Brian

Brian,

Thanks and I’m very glad the back exercises I recommended helped ease your back pain. Reading that made my day!

Concerning your question related to machine leg extensions: The very top of the motion does place a degree of force directly on the knee joint and this isn’t necessarily good for the anterior cruciate ligament (ACL). The ACL is one of four major ligaments of the knee joint. However, if the movement is performed in a controlled manner with moderate weight then it’s perfectly acceptable.

The people who use heavy weight on leg extensions and heave the weight up with momentum are the ones most at risk with this type of movement, due to the excessive force directly on the knees. So just be sure to use control, focus on precise form and use moderate weight that allows for 12-15 repetitions.

The leg extension is a good exercise and it does isolate your quads, but it’s not a real significant muscle builder. However, based on your hip replacements and limitations, it’s a good option for you. Just make sure your doctor knows about it and recommends it.

I’m very impressed with your level of activity and that you don’t allow your hip replacements to interfere with a consistent and enjoyable program. You are a sensational example to everyone who makes excuses for not exercising.

I wish you the best of health and continued success!

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!

Build-A-Meal: Lunch & Dinner

2009-10-22T16:18:00.000-04:00

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

Choose one food from each category for lunch or dinner.

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

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

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

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

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

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

Start over >>

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

Ask Pam: Flu-Fighting Foods

2009-10-21T16:23:00.014-04:00

With flu season here, are there any foods to help me stay healthy?

Well, Julie, you are what you eat! With the flu season already here, it sure is a good time to focus on staying healthy and eating well. We know that what we put in our bodies certainly has an effect on our daily functions and how we feel, especially when it comes to fighting off those germs and keeping the sniffles at bay.

Technically, there are no known cures for the common cold or flu, but a healthy lifestyle can work in your favor. First things first….wash those hands! That can really help to limit the spread of germs.

Here are a few things to consume that can help fight off infections and boost the immune system:

1. Fruits and veggies (dark green, red, orange, and yellow fruits and vegetables)
2. Foods with vitamin B6 (lean meats, fish, nuts, seeds)
3. Vitamin-E rich foods (nuts, mango, blueberries, papaya, pumpkin)
4. Omega-3 fatty acids (salmon)
5. Garlic (go for the raw garlic)
6. Yogurt (usually recommended to avoid dairy, but studies show that it can help reduce susceptibility to colds)

Besides eating some of the foods above, there are a few other ways to build up that immune system:

- Exercise: This is probably one of the last things your body wants to do when it's run down, but it can definitely help in terms of prevention. Aerobic exercise helps the heart pump harder, makes you breathe faster and you begin to sweat once your body heats up -- this helps to increase the body’s natural virus-killing cells.

- Water: Flush out that system and stay hydrated.

- Supplements (like Vitamin C or Zinc): Taking too much isn’t necessarily going to help shorten the duration or prevent flu or colds from happening, but they do play a role in immunity. Your best bet is to eat more zinc and vitamin-C rich foods and take that multivitamin.

Finally, these are the most important actions this season in defending yourself: RELAX, DON’T STRESS and SLEEP! We could probably all pay attention to this one!

Evidence shows that your interleukins (leaders in the immune system response against cold and flu viruses) increase in your bloodstream if you stimulate relaxation.

For those of you who say they don’t know how to relax (like me), take a moment, breathe deep and count back from 10. Think of something calming or anything pleasant in your mind. Don’t fake it though -- your body knows!

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%!

Emotional Eating Quiz Answers

2009-10-20T13:42:00.000-04:00

Didn't take the quiz yet? First, take the Are You an Emotional Eater quiz, then come back and check your answers!

1. Emotional eating hunger comes on suddenly while physical hunger develops slowly. Physical hunger begins with a tummy rumble, then it becomes a stronger grumble, and finally it evolves into hunger pangs, but it's a slow process, very different from emotional hunger, which has a sudden, dramatic onset.

2. Unlike physical hunger, emotional eating hunger demands food immediately, and it wants immediate satisfaction. Physical hunger, on the other hand, will wait for food.

3. A difference between physical and emotional eating hunger involves mindfulness. To satisfy physical hunger, you normally make a deliberate choice about what you consume, and you maintain awareness of what you eat. You notice how much you put in your mouth so that you can stop when you're full. IN contrast, emotional hunger rarely notices what's being eaten. If you have emotional hunger, you'll want more food even after you're stuffed.

4. Emotional eating hunger often demands particular foods in order to be fulfilled. If you're physically hungry, even carrots will look delicious. If you're emotionally hungry, however, only cake or ice cream or your particular preferred indulgence will seem appealing.

5. Emotional eating hunger often results in guilt or promises to do better next time. Physical hunger has no guilt attached to it because you know you ate in order to maintain health and energy.

6. Emotional eating hunger results from some emotional trigger. Physical hunger results from a physiological need.

7. When you are feeding physical hunger, you can eat your food and savor each bite, but when you eat to fulfill emotional eating hunger you stuff the food in. All of a sudden the whole pint of ice cream is gone.

A study I conducted of 17,000 failed dieters showed that virtually all of them relapsed because of emotional issues -- mostly related to self-esteem or emotional hurt. They were doing really well on their diets, and then their husband started having an affair, or they lost their job, or a parent got sick, and so on. Perhaps you had a similar kind of thing trip up your diet efforts in the past.

One thing I've learned is that attacking emotional eating hunger by counting calories is almost like trying to run a marathon while lying on your couch. It just doesn't make any sense. You need to go deep within to control emotional hunger, because as real as the hunger feels, it originates not in your belly, but in your mind.

eDiets can help you take the first step to feeling better about yourself and, in turn, controlling your emotional eating. With our meal delivery plans, we provide the food (so it's all healthy), and you can lose 10 pounds in just 5 short weeks. Get more information on eDiets Meal Delivery.

Continue to these related posts:
-- Mental Tips and Techniques You Can Use to Get Results
-- Random Food Trivia Quiz
-- Your Nutritional Age Quick Quiz

Dr. Roger Gould is a psychiatrist who specializes in adult behavior and the author of the best-selling book Shrink Yourself: Break Free From Emotional Eating Forever! For more information on emotional eating and handling the stress of everyday life, go to www.shrinkyourself.com.

Ask Pam: Have a Healthy Halloween!

2009-10-20T07:00:00.000-04:00

How can my kids and family enjoy Halloween and keep it healthy?

Halloween is my favorite holiday: costumes, haunted houses, and of course, trick-or-treating! Unfortunately, this means lots of candy and treats everywhere I look -- from Halloween parties to your child’s school socials to the candy on your colleague’s desk! We are bound to give in at some point!

How can you avoid these temptations or at least limit them?

For starters, find things other than candy to give out. No one wants to be ‘that’ house on the block that gives out the uncool stuff, but there are plenty of healthy food options you can hand out to trick-or-treaters (pretzels, granola bars, pre-packaged trail mix, popcorn, sugarfree gum).

I personally like the non-food route and hand out spider rings, stickers, glow sticks, or even those awesome vampire teeth (I used to love those!). Believe me, the children will still go home with a sack full of candy no matter what you decide to give out, but at least you have saved yourself from unnecessary indulgences.

If you are concerned about the amount of candy your kids will bring home, follow some of these strategies:

1. The smaller the bag, bucket, or container your child takes trick-or-treating, the less candy it can hold.

2. Take your time going around the neighborhood. Once their trick-or-treating bag, bucket or container is full, it's time to go home – make that a rule.

3. At home, let your kids have fun by going through their candy, sorting and trading with siblings. Throw away whatever candy is left over.

4. Pack one piece of candy in their lunch until it’s gone. My mother used to do this and it worked like a charm…I never complained.

5. If you don’t want to discard it, bag it up and freeze it or put it away in the pantry. Out of sight, out of mind…..or bring some of it in to work (that is my trick!)

Halloween Parties and School Socials
These parties can be a bit worrisome when it comes to treats. So why not offer up some tasty, yet healthy, alternatives? You can share recipes with those hosting the party or offer to bring snacks and sweets yourself. This will give you some relief knowing there will be healthy options to choose from.

- Roasted pumpkin seeds (lightly salt before roasting.)
- Caramel-dipped fruit (use a “light” caramel dip.)
- Fresh fruit with a low-fat yogurt dip (a crowd pleaser that satisfies a sweet tooth with a punch of vitamins!)
- Sandwich cutouts (use Halloween cookie cutters to make mini turkey and cheese or peanut butter and jelly sandwiches.)
- Cheese fondue with fruit and pretzels for dippers
- Pumpkin muffins
- Hot apple cider

Have a happy and healthy Halloween!

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%!

Ask Raphael: How Do I Speed Up My Metabolism?

2009-10-19T15:13:00.000-04:00

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

Raphael,

After gaining 5 pounds over the holidays, I decided to hit the gym and work on my bulging belly. After one month of doing cardio and weight training, my weight went UP 5 more pounds, and it wasn't fat turning into muscle. My clothes are tight and my bulges show worse than before. I know I have a slow metabolism due to the fact that I used to eat very little. It's not on purpose -- I just have a hard time eating breakfast and then am so busy during the day that my next meal is dinner. After a few bites, I'm full.

I've tried eating small healthy meals every three hours or so, but am afraid that due to my metabolism I'll gain more weight. So in order to not gain weight but sustain myself throughout the day and workout, I'm at a loss. How do I speed up my metabolism while not gaining weight in the meantime? -- Amber

Amber,

You didn’t mention your height, how many calories you’re consuming, or your protein, carbohydrate and fat grams. This type of information always helps me to calculate where you’re going wrong. However, I do know that one major problem is related to your infrequent meals and snacks through the day. This is slowing your metabolism.

I always tell eDiets members to think of the body from the inside out. The human body’s main goal is survival. If it senses any type of emergency, it will do everything in its power to keep you alive.

If you sleep through the night and then deprive the body of food in the morning, what do you think the body is sensing at this point? A potential famine. If you go long periods of time without eating during the day (over 4 hours or so), the body can potentially hold onto stored body fat as a survival mechanism until it knows that more food is on the way. Calories from food represent heat. Use the heat to rev your metabolism.

To make matters worse, you’re working out a lot and , I assume, not providing your body the proper amount of calories to lose fat. This may be stripping valuable lean muscle and slowing your metabolism even more.

You mention you’ve tried eating smaller meals/snacks with increased frequency throughout the day, but I suspect you didn’t give it long enough time to work. Plus, your calorie intake might not be correct. It’s more than just eating smaller meals with increased frequency. The calories still have to be on target. If someone is consuming 1300 calories per day, they might need three meals at approximately 300 calories and two snacks at 200 calories each.

However, that still assumes the 1300 calories is the correct amount for that person based on height and activity level. If you work out, you may need more calories than that. If you’re taller, you may need more calories. And so on.

My professional assessment based on your question is that you need to implement the following:

1. Add structure to your plan. In other words, you require a professional assessment of how many calories you should be consuming. You must be in a slight caloric deficit to lose body fat. You also have to consume enough food to provide energy for your workouts, but they must be just low enough to produce a fat loss. Unused calories are turned to fat, regardless if they’re from protein, carbohydrate or fat.

2. Make your plan easy to stick with. The assessment should also take into account your height, workout and favorite foods that you’d like built into the plan. I want your favorite foods built into the plan so you stick with it -- but they must be nutritious foods.

3. Rev your metabolism. Your metabolism requires 5-6 smaller meals and snacks through the day to help you to lose body fat.

4. Increase your water intake. Remember what I said about thinking of the body from the inside out. Muscles and other tissues are made of approximately 80 percent water. If you limit your water intake, the body will retain water and make you feel bloated. We all know how absolutely awful it feels to be bloated. It doesn’t take much for this to happen -- the body only needs to be dehydrated by approximately 2 percent for this to take place.

Drink 0.55 ounces per pound of your body weight per day. Staying hydrated will release some excess water trapped in the body and most likely reduce your weight by a few pounds.

5. Balance your blood sugar. If you’ve been eating very infrequently throughout the day for a long period of time, then we need to get your blood sugar in balance. Balanced blood sugar will help you to lose body fat at an accelerated rate. I recommend the Glycemic Impact meal plan on eDiets. The GI plan keeps carbohydrates low but not too low, and it provides an excellent balance of protein and good monounsaturated fats.

6. Perform cardio interval training – Along with your weight training workouts, I recommend interval training. Interval training is simply performing short bursts of high-intensity exercise combined with more moderate intensity within the same workout.

Studies have shown people who perform interval training twice a week (in addition to two other days of lower-intensity cardio) lose twice as much weight as those who do just a moderate cardio workout. You can easily incorporate interval training into your workout by inserting a 45-second burst into your regular cardio session every 3 minutes. Your body will be working harder and will be forced to burn more calories. Try to get two additional days during the week of lower-intensity cardio as well

7. Eat breakfast. I’m not sure if you have a hard time eating breakfast because of time or because you don’t like eating at that time of day. If it’s based on time or if you just don’t like eating at that time of day, then I recommend a protein shake with some fruit. This is quick to prepare and easy to consume.

I’ve given you a lot to think about, Amber. Although the above may seem cumbersome, once you get into the habit and make some lifestyle shifts, you’ll be fine. Also, don’t forget eDiets can make all of this easier for you when you’re a member.

You’ll have access to the Glycemic Impact plan (and many others), you won’t need to count calories because we do the work for you, you’ll get access to a team of registered dieticians and personal trainers, and you can ask me a question on my Exercise and Fitness support board any time. I help members every day!

I wish you the best of luck!
Raphael

Have a fitness question you want answered? Email Raphael at askthetrainer@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.

Emotional Eating: Are You an Emotional Eater?

2009-10-18T14:39:00.000-04:00

By Dr. Roger Gould
eDiets Contributor

I eat because I'm ravenously hungry. I eat because I'm bored, or lonely, or married or single. I eat because I pass a doughnut shop, or because I had too much to drink, or was at a party, or because my mother cooked and I didn't want to disappoint her, or because I want to eat as much as my husband can, or I don't want to deprive myself or I'm depressed.

Do any of these excuses for overeating sound familiar? If so, it's a good bet that your weight problem is closely linked to the phenomenon of emotional eating. You've somehow chosen eating as your preferred way to handle negative emotions.

This psychological pattern makes you fall off the diet wagon time and time again. Are you ready to finally take charge of your hunger, your weight and your life?

There is no magical bullet for your extra pounds. First, you must learn to control your emotional eating and, in effect, flick off your hunger switch. Only then can a great healthy eating plan allow you to take off the weight and keep it off.

Let's get started on the path to a better life. The first step is to take an insightful little emotional eating quiz to determine if you indeed are an emotional eater.

Simply answer the following seven questions, then check out what your answers mean.

The last time you ate too much:

1. Did you notice your hunger coming on fast, or did it grow gradually?

2. When you got hungry, did you feel an almost desperate need to eat something right away?

3. When you ate, did you pay attention to what went in your mouth, or did you just stuff it in?

4. When you got hungry, would any nutritious food have sufficed, or did you need a certain type of food or treat to satisfy yourself?

5. Did you feel guilty after you ate?

6. Did you eat when you were emotionally upset or experiencing feelings of "emptiness?"

7. Did you stuff in the food very quickly?

Go to the Emotional Eating Quiz answers…

Tweak of the Week: Easily Cut Calories

2009-10-18T10:50:00.000-04:00

By Shawn McKee
Staff Writer

The Tweak has always been about making weight loss a little more manageable. We know the undeniable truth of losing weight is that you must burn more calories than you consume -- the caloric deficit, as it's called.

Knowing your individual calorie needs is crucial to creating a healthy deficit. Cut your calories too dramatically and your body thinks it's starving, thus storing fat and consuming muscle -- the wrong kind of weight loss you want.

So, let's make weight loss simple by cutting a few calories that you'll hardly notice are gone. When you cut 100 calories here, 50 calories there, you end up losing weight without starving yourself or giving up the things you love. That's the key to lasting weight loss -- changes that you can stick to.

"I recommend eating smaller meals more often throughout the day," says eDiets Director of Nutrition Services Pamela Ofstein. When wanting to lose weight, managing hunger is important to prevent overeating in the long run.

"Remember: Be sure you are consuming the right amount of calories your body needs," says Pam. "Then spread those calories out over five or six meals throughout the day. This helps to keep your metabolism from slowing down and it keeps your blood sugars level."

While many people will recommend not eating after a certain time, Pam says the real key is to eat the recommended number of calories for you and to spread them out. She tends to eat most of her calories earlier in the day because she is more active in the morning and needs the energy.

Skinny Sipping
If you start your day with a cup of coffee, it's probably 5-15 calories, but add two sugar and a cream and you're getting about 50 extra calories. Drink your coffee black and you'll lose 5 pounds over the course of the year. Skip the chocolate-whipped-mocha-sugar-chinos from your favorite coffee chains; they can easily add several hundred calories to your day.

Have you given up soda yet? If you haven't at least switched to diet, do it now. A 12-ounce can of Coke packs 140 calories and 39 grams of carbs. If you have one can a day, over the course of the year that adds up to more than 51,000 calories -- that's roughly 14 pounds! Try some green tea, flavored water or diet soda to save big.

Leaner Lunch
Do you pack your own lunch? It's great if you do, but if you're slathering mayo on your sandwich, you're adding about 100 calories and 10 grams of fat to your sandwich per tablespoon. Switching to mustard -- 10 to 20 calories per tablespoon -- can cut 5 pounds worth of calories per year.

If you go out for lunch, ask for a to-go box immediately. When your food arrives, put half of it away. Most restaurants serve oversized portions that can easily split into two normal-sized meals. If it stays on your plate, you might just keep eating it. Take it off your plate to not only save the calories, but get two meals for the price of one!

A salad can be a healthy lunch, but beware the dressing! Order a low-fat version and order it on the side so you can control the amount that you use. Also, ask the waiter not to bring the complimentary bread; it's hard not to snack on it when it's right in front of you.

The Secret of Snacking
Snacks can be the secret weapon in your weight-loss arsenal. You will get hungry between meals; just make sure you have something healthy on-hand so you're not grabbing an unhealthy treat from the vending machine. Pam recommends having snacks within reach (about 100 calories) to avoid temptation.

If you hit the vending machine for a candy bar, you'll consume over 250 calories but get very little nutrition for your buck. Try a piece of fruit and a low-fat string cheese, a handful of nuts or any number of healthy snacks and save more than 100 calories. Making this switch once a day could save you the calorie equivalent of 10 pounds over the course of the year.

Skip the fruit juice and grab a piece of the real thing instead. You'll get more fiber from a piece of fruit, plus save 40-50 calories. You'll get better health benefits, avoid excess sugar and save yourself a few pounds over the course of the year.

Losing weight doesn't have to mean starving yourself. It just means making better choices on a consistent basis.

"The closer you stay to your recommended daily calories, the better. If you stay pretty close to the guidelines, you will do fine and reach your goal. But like many of us, sometimes if we give ourselves a little more room, we run with it," says Pam.

"Some of us need to be more strict and stick close to the calories recommended, while others can do just fine not stressing as much and getting as close as possible. Really, it all depends on the person. I like not to stress so there isn’t pressure, focusing on the positive changes and taking the time to change behavior."

Get personalized diet and fitness plans, access to our experts and the support you need to achieve your weight-loss goals by signing up for eDiets.
Join now and get 25% OFF!

Ask Raphael: Get Rid of Flabby Arms

2009-10-15T11:22:00.022-04:00

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

Hi Raphael,

I was 60 kg (about 132 pounds) three years ago and changed my diet- no more fried food. I also avoided greasy Asian food, went to the gym and I swim, too.

I am now 57 kg (about 125 pounds). I would like to lose two more kilos and get rid of my flabby arms. Any precise exercises to target the upper arm area?

Thanks. I follow your tummy exercises religiously. It works wonders!

Best Regards,
Marcie

Marcie,

I’m happy to hear that my abdominal exercise recommendations are working for you -- and good job on your fat loss! I’m also glad you realize that losing additional body fat is the best course of action.

Many people don’t understand that arms will not look good unless total body fat is reduced. "Flab" is another way of saying the word "fat" and sleek arms will not come to anyone without a nutrition, strength-training and cardiovascular program that helps burns fat and build muscle.

I’ve designed a workout that you can perform 2-3 non-consecutive days of the week. You’ll see results from the workout within 4-6 weeks. You’ll be focusing on the triceps (back of the arm) and the biceps (front of the arm just below the front of the shoulder). The reason I want you to focus on both sides of the arm is to create balance. A symmetrical arm looks sleek from all angles.

You’ll be performing a tri-set, which means three exercises in a row without any rest. Select a weight that’s challenging, focus on impeccable form and concentrate on the muscle you’re working. The triceps are a larger muscle than the biceps, so there are 2 triceps exercises and 1 biceps exercise.

Marcie’s Workout:

Bench Dips

- Using two benches or chairs, sit on one.
- Place palms on the bench with fingers wrapped around the edge.
- If you’re a beginner, start with feet on the floor and knees at a 90-degree angle. As you progress, move your feet out farther until your legs are straight with a slight bend in the knees. Then use another chair/bench as illustrated and place both feet on the other bench.
- Slide your upper body off the bench 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 muscles, extend your elbows returning to the starting position, stopping just short of the elbows fully extending.
- Inhale while lowering your body.
- Exhale while returning to the starting position.

Perform 12-15 repetitions and immediately go to the next exercise.

Dumbbell Alternating Biceps Curl

- Sit upright in a chair, feet forward and your head a natural extension of your spine.
- Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.
- Keep your wrists straight throughout the exercise
- Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling, stopping when the weight is just short of touching your shoulder.
- Slowly return to the starting position, stopping just short of the elbow fully extending.
- Repeat motion with left arm and alternate right and left. Perform the movement with control and precise form at all times.
- Exhale as you lift the weight.
- Inhale while returning to the starting position.
- The upper arm should remain stationary throughout the exercise

Perform 10 – 12 repetitions and immediately go to the next exercise.

Cable Triceps Push Down

- Stand facing the cable machine 18-24 inches away with your feet shoulderwidth apart.
- Hold a straight bar from the upper cable attachment shoulder-width apart with palms facing down.
- Your upper arm should be against your body and the elbows at a 90-degree angle. Relax your shoulders and maintain a neutral spine.
- Contracting the triceps muscles, lower the bar toward your hips and fully contract the triceps. Don’t not snap or force the elbow into place at the bottom of the movement. .
- Slowly return to the starting position, stopping just short of the weight stack touching
- Exhale while pushing the bar down.
- Inhale while returning to the starting position.
- Your upper arms should remain stationary throughout the exercise.

Perform 15 repetitions.

All three exercises performed with no rest between exercises is considered one cycle. Perform two cycles on 2-3 non-consecutive days of the week and as you progress, increase to three cycles. Wait one minute between cycles before repeating.

As I mentioned, you’ll still need to perform strength for your entire body (not just the arms) as well as cardiovascular exercise. However, if you incorporate the above specialty arm workout routine, you’ll see some great results.

If you have any more questions, I’m always available to help eDiets members on my Exercise and Fitness support board. In addition, we offer more than 17 online nutrition programs, a very popular meal delivery program and access to dietitians and other personal trainers.

Good luck, Marcie!

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: Easy Calorie Fixes

2009-10-15T10:57:00.013-04:00

What are easy ways to limit those foods that aren’t worth the calories? - Debbie

Debbie wants to know how she can cut down on some of the foods that might be adding extra calories and simply aren’t worth the bite. What a great question!

Regardless of whether you're on a weight-loss program or just want to keep an eye on what you're eating, cutting down on foods that don’t provide the best nutrient value is easy.

Now don’t get me wrong: A slice of cake or piece of chocolate now and then can’t always be avoided, but there are small, easy changes that you can do throughout the day that can save some calories.

Before you switch out anything, think about what foods and drinks you enjoy and don’t want to give up. Can they fit into your meal plan? Are they pretty good for you nutrition-wise or can you maybe change them out for an item that provides you better quality nutrition? I think that with many of the food choices we make, at least half of them can be improved on.

Soda: Limit that 150-calorie soda can and substitute for calorie-free soda or water! Cut out one can or glass of soda a day and that can save you around 1000 calories per week.

Milk: Switch out whole milk for nonfat; switching can save you about 60 calories per serving. And for those who aren’t ready to make the full switch (it can take some time), go slowly and try 1%. It still saves you calories but gives you the calcium and vitamins/minerals you need.

Bread: One of the easiest ways to cut down a bit on your carbs or bread is to go open-faced. Enjoy your sandwich with half the bun or roll. It cuts down on your carbs and your calories (about 80 calories+ per serving).

Fruit: Forgo the fruit juice and grab a whole piece of fruit. Not many people I know can only consume half a cup of juice; it's only natural for most of us to fill up a glass or more. This doubles (if not triples) the calories, plus most of the time you don’t get all the vitamins, minerals, and fiber you could from, say, an apple or orange. Plus... you feel full eating it whole!

Chocolate: This is my downfall! I don’t buy a whole bar (otherwise I will eat it all); instead, I opt for a bite-size piece or two of chocolate or grab some low-fat chocolate pudding. This usually satisfies my craving without tacking on 200 calories or more.

Vegetables: Vegetables are good for you, but some do have more calories than others. No need to omit them out, but if you have a choice of having green leafy vegetables/orange-red vegetables (e.g., carrots, red peppers, etc.) vs. starchy vegetables – go for the bright colors. Choosing green beans or spinach over corn or potatoes can save you about 50 calories or more per serving.

These are some quick, easy ways to cut back on calories to keep an eye on your weight goals. Saving a few calories here and there can really add up in the long run, helping you to stay healthy and feel good!

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%!

Overcoming Dieting Excuses & Lose Weight -- Part 2

2009-10-15T10:03:00.000-04:00

By Dorian Wagner
Senior Copy Editor

&amp;amp;lt;a href="http://polls.blogflux.com/poll-28235.html"&amp;amp;gt;Take the poll&amp;amp;lt;/a&amp;amp;gt;&amp;amp;lt;br /&amp;amp;gt;&amp;amp;lt;br /&amp;amp;gt;&amp;amp;lt;a href="http://polls.blogflux.com/"&amp;amp;gt;Free Poll by Blog Flux&amp;amp;lt;/a&amp;amp;gt;Editor's note: Be sure to watch the inspiring video below!

Whether it's technically an "excuse" or not, simply never actually getting started is something that a lot of people who want to lose weight deal with.

In Part 2 of our Overcoming Dieting Excuses series (see Part 1 by clicking here), we see how Cathy tackled some more common problems dieters encounter:

-- You have no idea how to get started.
-- You simply never actually start (I'll start Monday, after Christmas, after my birthday...).
-- You don't know what you should be eating.

It wasn't until one day when Cathy had her "aha moment" while looking at a picture of herself at her heaviest -- "I was able to sort of temporarily step outside of myself and see myself as other people might, and I really recognized, 'Oh my God, there is really a problem there.' "

Got excuses?
Watch the inspiring video below. Cathy lost an amazing 115 pounds (nearly a whole person worth of weight!), and her story will inspire you to actually get started...

If you're ready to start losing weight, we're making it even easier by giving you 25% OFF! Start changing your life today!

It's time to stop putting it off... and actually get started!

If you want to see the extended version of the video above, click here.

Like this post? You'll find more motivation here:
-- Maximum Motivation: How to Recover from a Setback
-- Drop 6 Sizes! Katie's Amazing Weight Loss
-- The Ultimate Summer Workout Playlist

Random Food Trivia Quiz!

2009-10-14T12:17:00.000-04:00

You wouldn't just put anything in your mouth, would you? Take our Random Food Trivia Quiz and see how well you know your food a little before you just shove it in there...

(Click at the end to see the answers.)

1. When first created, Coca-Cola was originally:
a. Red
b. Brown
c. Yellow
d. Green

2. Despite common belief, when you eat lobster or shrimp "tails," you're not actually eating the tail. You're eating:
a. The face
b. The neck
c. The abdomen
d. The genitals

3. Which of these foods actually contains negative calories?
a. Apples
b. Chicken wings, extra hot, extra sauce, extra blue cheese
c. Celery
d. Plain grilled chicken

4. Americans eat 18 acres of this every day:
a. Sub sandwiches
b. Chocolate bars
c. Pizza
d. Lettuce leaves

5. True/False: Drinking ice water burns more Calories than un-chilled water.
a. True
b. False

6. The combination of wintergreen, vanilla and cassis (a form of cinnamon) make up this commonly recognized flavor:
a. Peppermint
b. Bubblegum
c. Licorice
d. Candy corn

7. Put the five most popular ice cream flavors in order from 1 to 5 (1 being the most popular):
Strawberry _____
Chocolate _____
Vanilla _____
Butter pecan _____
Neapolitan _____

8. Men crave food high in fat; women crave:
a. Foods high in sugar
b. Spicy foods
c. Foods high in fat, too
d. Chocolate

9. On average, it takes about 345 squirts:
a. From a cow's udder to make a gallon of milk
b. Of breath spray to fix eDiets' staff writer Shawn McKee's breath
c. Of spray butter to equal one stick of regular butter
d. Of lemon juice to make a gallon of lemonade.

10. True/False: A jelly doughnut has fewer calories than a plain sugared ring doughnut.
a. True
b. False

11. The U.S. has the largest fast food market in the world. Which country comes in second?
a. Mexico
b. Britain
c. India
d. China

12. In the movie Psycho, by Alfred Hitchcock, what was used for the bloody shower scene?
a. Ketchup
b. Chocolate syrup
c. Molasses
d. Real cow blood

So how well do you know your food? Click here to see the answers and see how you did!

Random Food Trivia Quiz -- Answers!

2009-10-13T09:59:00.000-04:00

Here are the answers to our Random Food Trivia Quiz. If you didn't already take the quiz, click here to get it (before you read the answers... No cheating!)

1. When first created, Coca-Cola was originally:

d. Green! Ew... Nothing like a slime-colored, carbonated drink to quench your thirst. (Editor's note: All right... they got us! Coca-Cola was originally packaged in green bottles, but the actual drink was still brown. Thanks to everyone who pointed this out.)

2. Despite common belief, when you eat lobster or shrimp "tails," you're not actually eating the tail. You're eating:

c. The abdomen -- The real "tail" is actually the inedible fins at the end. Also, that "vein" that runs down the back of shrimp tails isn't really a vein -- it's intestine!

3. Which of these foods actually contains negative calories?

c. Celery -- Celery actual contains zero calories, so you actually use more calories simply chewing it than you take in! If you ask us, there should be more foods like this...

4. Americans eat 18 acres of this every day:

c. Pizza! That's roughly equal to 13.5 football fields. Makes us wonder just how many slices...

5. True/False: Drinking ice water burns more Calories than un-chilled water.

a. True -- You use about 17.5 Calories just bring a cup of ice water up to body temperature. So if you drink the recommended 8 glasses a day iced, you could burn an extra 70 calories!

6. The combination of wintergreen, vanilla and cassis (a form of cinnamon) make up this commonly recognized flavor:

b. Bubblegum -- The vanilla part doesn't really surprise us, but who knew those sugary sweet pink bubblegum sticks actually had wintergreen and cinnamon-flavors in them?!

7. Put the five most popular ice cream flavors in order from 1 to 5 (1 being the most popular):

1. Vanilla; 2. Chocolate; 3. Butter pecan; 4. Strawberry; 5. Neapolitan. Other popular flavors: Chocolate Chip was #6, Cookies & Cream was #8 and Rocky Road ranked all the way down at #14.

8. Men crave food high in fat; women crave:

d. Chocolate --Shocking, we know. We're guessing "that time of the month" probably skews the results...

9. On average, it takes about 345 squirts:

a. From a cow's udder to make a gallon of milk. That's a lot of work for your morning moo juice!

10. True/False: A jelly doughnut has fewer calories than a plain sugared ring doughnut.

a. True -- While the regular ring doughnut may seem like less food, it has a greater surface area, meaning more of it is exposed to the oil than a whole round jelly one. More surface exposed to the frier = more calories!

11. The U.S. has the largest fast food market in the world. Which country comes in second?

d. China -- Takee Outee, anyone? (Editor's note: This was a joke, made in reference to a restaurant I used to frequent went I was in Gainesville at the University of Florida. There are also a similar ones in Jacksonville and Palm Harbor.)

12. In the movie Psycho, by Alfred Hitchcock, what was used for the bloody shower scene?

b. Chocolate syrup -- The 45-second shower scene, which actually took 7 days to shoot, used chocolate syrup for the blood, a common film trick used in black and white movies. Death by chocolate? Yes, please.

How did you do? Any of the answers surprise you? Let us know by commenting below!

Hungry for more information about food? Join eDiets and let our experts answer all your questions about diet, exercise and weight loss. The more you know, the more you can lose.

Calorie Counting: The Key to Weight Loss

2009-10-13T09:47:00.000-04:00

By Geoffrey Anderson Jr.
Copy Editor

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Tweak of the Week: Foods to Eat Every Day

2009-10-12T12:40:00.000-04:00

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.

Smokers and Obese Penalized

2009-10-12T11:31:00.005-04:00

By Shawn McKee
Staff Writer

America needs help. With obesity rates on the rise and health insurance costs out of control, Americans are struggling to stay healthy. Obesity and smoking are two of the top risk factors for a number of ailments, as well as America's No. 1 killer: heart disease.

The question then becomes: How can we get Americans healthy?

It seems that North Carolina has come up with a plan and is following in the footsteps of other states to penalize state employees for unhealthy behaviors. State workers who qualify as obese will face higher insurance rates starting in July 2011, and tobacco users will pay higher prices starting in July 2010.

The idea of unhealthy behaviors increasing insurance costs is not new; most public health insurance plans already penalize smokers and give discounts to nonsmokers, but increasing cost for obese Americans leads some to believe that local governments are overstepping their authority.

South Carolina state employees who smoke will be paying an additional $25 per month on their insurance rates starting in January, much like Kentucky and Georgia, while other states like Alabama give nonsmokers a discount.

Alabama has been on the forefront of improving the health of its employees. State workers have through January to get a free health screening to determine health risk factors like high blood pressure, cholesterol and obesity that could increase -- or decrease -- the cost of their insurance. (Learn more about the Alabama plan.)

North Carolina hopes to save lives and money with this new plan for a healthier workforce. Last year alone, the state spent $2.6 billion covering the health plans of more than 600,000 state employees, teachers and retirees.

"Tobacco use and poor nutrition and inactivity are the leading causes of preventable deaths in our state," says Anne Rogers, director of integrated health management with the N.C. State Employees Health Plan. "We're trying to encourage individuals to adopt healthy lifestyles."

But is this type of "encouragement" really helpful? Something clearly must be done about the growing obesity problem in this country, but is this form of punitive persuasion the answer?

"It may work for some but not for many, especially those who have serious, chronic diseases and have been battling weight and health issues for a long period of time," warns eDiets Director of Nutrition Services Pamela Ofstein. "I think it's helpful that the states are taking notice of the obesity problem but do have some reservations on the overall approach."

While it is too early to know whether these strategies are effective, the rest of the country will surely be watching and waiting to see if these states have the answer for improving workers' health and bringing health care costs down.

Should states encourage healthy lifestyles or enforce rules against unhealthy habits? Should it be left to the individual? Weigh in by commenting below.

Take your health into your own hands and lose weight now! Join eDiets and let our experts help you design a diet and fitness plan specifically for your needs that fits your lifestyle.