Diet & Fitness Blog

Ask Raphael: How Often Should I Work My Abs?

2009-11-20T10:15:00.010-05:00

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

Raphael,

As a personal trainer, I tell clients to rest muscles for a day after training -- thus the alternating body parts workout -- yet I still have people as well as other trainers who have years of experience insisting that the abs are the only body part you can train every day.

I tell them any/every muscle you work needs a chance for that breaking down and recovery period. Your thoughts? -- AS

AS,

The real question is what is the goal? If someone is looking to get ripped abs, then we know much of that is related to diet and low body-fat levels.

If the goal is to strengthen the abs as much as possible, then I contend working them every day is counterproductive for the reason you mention about a muscle needing to recover. If the goal is general conditioning and muscular endurance, then it’s fine to work the abs every day -- although not necessary in my opinion.

I find that most people work the abs every day with the delusion that body fat will magically melt off the area. Or that the area will somehow flatten with a lot of work. You and I know that’s not going to happen by performing more ab work.

I’ve been a natural competitive bodybuilder for a long time, and I achieve 8-pack abs by the time I’m ready for my shows. I accomplish this by working the abs twice a week with heavy weight. For example, I use a fitball and lie on it with a 9- pound dumbbell wrapped in my arms and placed on my chest. I then perform 12-15 intense crunches against this resistance. I also perform exercises such as kneeling cable trope crunches with the entire stack for 12 grueling reps.

If I were to perform this type of resistance training for my abs every day, I would not be able to handle that type of heavy resistance. However, my goal is to get the ab muscles to grow and become stronger. This way, when my body fat is greatly reduced, the abs appear more prominent.

So again, it all comes down to the question I ask every personal training client and every eDiets member: What is the goal? That answer always helps me provide the most effective solution. There have been times where I’ve recommended ab work more often or less often based on the answer. However, I’ve never recommended more than four days per week.

For most of the population, I recommend ab work about three days per week on non-consecutive days. Work them hard and efficiently and then let them recover. Most people who work abs every day perform the same basic exercises with the same reps -- that's a very ineffective approach.

Thanks for submitting your question! It's always good to hear from a trainer who questions the status quo.

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: Reaching Your Goals

2009-11-18T13:22:00.017-05:00

Members: Join our team of experts as we talk about how to "Gobble, Gobble the Healthy Way this Thanksgiving." It's our next online meeting on Nov. 23, 2009 at 12 p.m. EST with Nicole (RD, LDN) and 9 p.m. with Steven (DTR, CPT, NSCA)!

I am having a hard time reaching my goal of losing 30 pounds by the end of the year. What if I don’t? -- Brooke

Brooke writes in asking about what if she doesn’t reach her goal by the end of the year. Ironically, goal setting was the subject of a recent conversation I was having with a few of my colleagues. I was trying to convey that goal setting is important to establish, but sometimes we tend to get caught up with the end result and not the steps or achievements that we have accomplished getting there.

Many times we set goals (for instance in this case, losing ‘X’ amount of pounds by a certain date) that seem achievable at the time, but as we move forward, we realize it just may not happen. It shouldn’t necessarily be construed as a bad thing if you don't reach your original goal.

This is where we need to think about what we have done and accomplished within that goal. Maybe you didn’t hit the 30-pound marker but you lost 5 pounds? Or lost 10 pounds? Or you can now fit in that dress for the holidays? Those are tremendous steps you have made and that you should feel proud of.

I recommend having a measurable long-term goal and having measurable small goals. What I mean by this is (using Brooke’s example) having the measurable big goal of losing 30 pounds by the established time (remember to make that reasonable) but also to have measurable small goals (e.g. losing 5 pounds in three weeks or fitting into that shirt that is one size smaller).

This way by having small goals set along the way, you can continue to feel motivated and have that sense of accomplishment as you work toward that long-term goal you set.

Here are a couple of things to remember:

- Don’t get caught up with the time frame. Things happen and schedules aren’t always on track.
- Set small, achievable goals along the way to keep motivated and on track.
- Set a long-term goal, focusing on the overall picture but not losing sight of the things you have accomplished along the way.
- Be realistic. I like to think I am Superwoman, but there are some limitations!
- Reward yourself (my favorite). You deserve it and have worked hard!

Don’t worry if you didn’t hit the target. Focus on today and what you have achieved.

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.

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Even More Knee-Safe Exercises

2009-11-17T15:08:00.000-05:00

Did you miss the first three exercises? Click here to go back!

Standing Calf Raise (see the video below)

Starting Position:
• Stand with your feet 12-inches apart with your weight on the front or balls of the foot and knees slightly bent.
• You may wish to use a chair or wall for stability.

Movement:
• Contracting the calf muscles, lift your heels off the floor until you feel a full contraction of the calf muscles.
• Slowly return to the starting position stopping just short of your heels touching the floor.

Key Points:
• Exhale while lifting yourself up.
• Inhale while returning to the starting position.

Perform the above exercises for one to three sets of 12 repetitions on two to three alternate days of the week and use impeccable form.

The exercises above combined with a nutrition program that focuses on body fat reduction will greatly assist in preventing knee injuries. Make sure to add upper body strength exercises, cardio and flexibility exercises to your program as well.

As always, eDiets members can access the animated virtual trainer on the fitness program to view a demo of the above exercises.

Need help putting together the proper nutrition program? Join eDiets and let us take all the guess work out of weight loss.

Please check with your doctor before beginning any exercise program.

Continue to these related posts:
-- Improve Your Life with Yoga
-- 7 High Powered Protein Foods
-- The Better Butt Diet: Super 6-Week Plan

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

More Knee-Safe Exercises

2009-11-17T13:19:00.001-05:00

Did you miss the first three exercises? Click here to go back!

Here's one anyone can do. If you're experienced and have access to gym equipment, you can use the prone leg curl machine. For beginners, try the one below. Again, we are attempting to strengthen surrounding muscles of the knees to reduce stress on the knees.

Lying Double Leg Curl

Starting Position:
--Lie on your stomach with both hands under your head for comfort.
--Ankle weights may be worn to increase intensity.

Movement:
--Contracting the hamstrings muscles, curl both legs toward your buttocks stopping when your knees are at a 90-degree angle.
--Slowly return to the starting position.

Key Points:
--Exhale while you curl your legs up.
--Inhale while returning to the starting position.

Now we move to the inside of the legs -- also referred to as the adductor muscles. Our goal is to completely strengthen the upper leg to protect those shock absorbers.

Lying Leg Adduction

Starting Position:
--Lie on your right side with your right arm supporting your upper body.
--Your right leg should be straight and your left leg should be bent.
--Support your weight on your right arm and left leg.

Movement:
• Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
• After completing the set on the right side, perform the exercise on the left side.

Key Points:
--Exhale while lifting your leg up.
--Inhale while returning to the starting position.
--You may use ankle weights to increase the level of difficulty.
--If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.

Now, let's make sure we strengthen the muscles below the knee. People seldom work their calf muscles and this is a critical muscle that helps support the knees.

CONTINUE TO THE NEXT EXERCISE >>

4 Knee-Safe Exercises: Keep Those Joints Healthy

2009-11-17T13:19:00.000-05:00

By Raphael Calzadilla
eDiets Chief Fitness Pro

Perform an Internet search concerning injuries and you'll find a lot of information about how to treat them. But where are all the articles about attempting to prevent knee injuries?

In the simplest of descriptions, the knee is a joint comprised of three bones and held together by four ligaments. Its job is to support the body and allow for shock absorption. From this description, it's obvious that excess body fat will place tremendous stress on the knees. The first strategy to adopt to prevent knee injuries is to reduce body fat. The second is to perform exercises that strengthen the surrounding muscles of the knees.

Do you need a little help with your fitness routine? Join eDiets and let us customize a workout plan just for you!

Here are several suggested exercises to help prevent knee injury:

Squats build strength in the lower body with an emphasis on the quadriceps (front of the thigh). If one is overweight, then chair squats without the use of weights can be performed. A lowering to a parallel position is not critical for those with excess weight. In fact, a partial lowering may be a better strategy to initially protect the knee while strengthening the quadriceps.

Chair Squat (see the video below)

Starting Position:
--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.
--Keep your head up as a natural extension of your spine.

Movement:
--Begin to sit in the chair lowering your body until your legs are at a 90-degree angle (if possible).
--Contracting your quadriceps, slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees.

Key Points:
--Inhale while sitting in the chair.
--Exhale while raising yourself from the chair.
--As you get stronger, you will want to add resistance such as dumbbells in your hands.

Continue to the next exercise >>

Now that we've worked the front of the leg, it's time to hit the rear of the legs -- the hamstrings.

CONTINUE TO THE NEXT EXERCISE >>

Restaurant Dining Guide: Best Healthy Choices

2009-11-17T10:05:00.000-05:00

It's easy to make sure you eat right and stay on track with your healthy eating plan at home, but making good choices when dining out can sometimes be a little tricky.

That's why we've put together this handy, healthy Restaurant Dining Guide to help you. There's tons of helpful information about each of the cuisines listed below -- simply click on them and you'll see typical menu items, the smartest options and simple substitutions to ask for.

Click through the different types of food to see how eating out can be delicious and healthy!

-- Chinese Food
-- Mexican Food
-- Thai Food
-- Middle Eastern Food
-- Japanese Food
-- French Food
-- Korean Food
-- Fast Food
-- See All Cuisines

Plus, read our columnist's funny, true-life story about going on a dinner date while trying to stick to her low-carb diet!

Don't feel like dining out? With an eDiets meal plan, you have hundreds of healthy -- and tasty! -- recipes at your fingertips. Sign up today and get a free week each month!

Restaurant Dining Guide: Healthy THAI Food Choices

2009-11-16T17:40:00.000-05:00

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

Thailand has introduced Americans to the biggest food trend in decades. Influenced by the cuisine of neighboring India and China, Thai food combines flavors and ingredients in a way that gives it a distinct personality all its own.

Like other Asian and Southeast Asian cuisines where meat is scarce and expensive, Thai cuisine is rice- and noodle-based. Since Thailand is formed around a gulf, there is a large variety of fish dishes. In general, Thai food is light and combinations of herbs and spices yield sour, salty, hot and sweet flavors in every bite. Many of the herbs used are thought to have medicinal benefits, such as aiding digestion, as well. The harmonious blend of flavors and fragrances makes Thai food irresistible to Western palates.

A major element in Thai cuisine is the yam (sometimes spelled yum), a kind of salad. Unlike traditional salad as we know it, a yam can be made of pork, beef or other protein, dressed with ingredients such as nam pla (fermented fish-flavored sauce), salt, lemon or lime juice, garlic or shallots, and chilies. For example, sliced steak soaked in lime juice and mixed with chilies, onion, tomato, cucumber, coriander leaves and lettuce are the ingredients that compose nuur yung namtok, yet the same flavor mix used with a base of sliced squid yields yum pla muk. If you're feeling adventurous, frog legs are a Thai specialty, and are prepared in many different ways.

Thais do not eat in traditional, individual courses the way we do; they enjoy a communal eating experience. All the dishes are placed on the table where diners can sample a little bit of everything, family-style. Some of the most common flavorings you'll find in Thai dishes are coconut milk, lemongrass, tamarind, nam pla, ginger, galangal (a member of the ginger family that tastes like a cross between ginger and pepper), garlic, cilantro, basil, palm sugar, turmeric, cumin, green onions, shallots, peanuts, lime juice and kaffir lime leaves, in addition to chilies in varying degrees of heat.

Know Your Menu

Fish cake: Patties of ground fish and curry paste combined with ground shrimp and usually served over a salad

Steamed dumplings: Ground pork, shrimp and Thai herbs in paper-thin wrappers

Pad thai: The classic and most popular of Thai dishes, a noodle-based dish that incorporates shrimp, green onions, eggs, dried tofu, bean sprouts and chopped peanuts

Curry: Thailand is famous for curries, usually beef, chicken or shrimp simmered in coconut milk with mixtures of different curry pastes (red, yellow, green), and sometimes potatoes, peas, bamboo shoots, basil and hot chilies

Did you know you can lose weight by having restaurant-quality, fresh-prepared food with eDiets Meal Delivery? Learn more!

At Thai Restaurants

Choose...
tom yum koong (shrimp and mushrooms simmered in hot-and-sour broth with coriander, lime leaves and lemongrass)

Instead of...
dumplings or spring rolls

Choose...
sauteed shrimp or beef with basil, onion and chilies

Instead of...
pad thai

Choose...
sauteed scallops and shrimp (or beef or pork) with mushrooms, zucchini and chili paste

Instead of...
any curry dish

Choose...
sauteed beef, chicken or pork with shrimp paste and green beans

Instead of...
sauteed beef, chicken or pork with ginger, black bean sauce and green onion

Choose...
sauteed mixed vegetables

Instead of...
Thai fried rice with vegetables and eggs

Choose...
steamed mussels with Thai herbs and garlic sauce

Instead of...
deep-fried whole fish with sweet-and-sour sauce

Tips

-- Avoid bean thread, a vermicelli-like noodle that appears in many dishes not specifically listed as such and is high in carbohydrates.

-- Anything listed on the menu as pad will almost certainly be a noodle dish.

-- If you order curry, request one that doesn't contain potatoes.

-- In general, stick to dishes that are quickly sauteed with lemongrass and/or basil, other aromatic Thai herbs and vegetables.

-- Many Thai dishes use sweet ingredients -- pineapple, oyster sauce, sweet-and-sour sauce -- which should be consumed in moderation, to complement more pungent ones.

Back to Restaurant Dining Guide >>

Restaurant Dining Guide: Healthy MIDDLE EASTERN Food Choices

2009-11-16T17:34:00.000-05:00

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

From Morocco to Israel, Lebanon to Egypt, there are many flavors of the Middle East... and their aromas are captivating.

Middle Eastern dishes are seasoned with cardamom, coriander, cumin, thyme, marjoram and sumac. Sesame seeds are ground into a paste called tahini, which is the tasty ingredient in favorites such as hummus, baba ghanoush and the rich sweet called halvah. Bulgur is a staple grain and is a component of tabbouleh salad. Chickpeas, rice and lentils also form the base of many dishes. Garlic and onions are important ingredients in Middle Eastern cuisine, as are eggplant, okra, lemon, carrots, cauliflower, green beans and yogurt. Lamb is the preferred protein and, whether stewed, roasted, pressed, ground or skewered, it rules the menu.

Know Your Menu

Many of these dishes have found their way into the American mainstream, where they've remained popular for decades:

Pita: A round, flat bread that can be split to enclose ingredients, like a sandwich, or torn into pieces and used for scooping up food.

Baba ghanoush: Eggplant grilled over charcoal and blended with tahini, olive oil, lemon juice and pureed garlic. It is offered as an appetizer with pita bread for dipping.

Hummus: Pureed chickpeas with tahini, lemon juice and garlic.

Fattoush: A refreshing salad of toasted bread cubes, cucumbers, tomatoes and mint

Kibbe: Ground lamb and bulgur shaped into patties and cooked.

Tabbouleh: A salad made of bulgur, tossed with tomatoes, mint and parsley.

Like dining out? Did you know you can lose weight by having restaurant-quality, fresh-prepared food delivered with eDiets Meal Delivery? Learn more!

At Middle Eastern Restaurants

Choose...
labnee (thick yogurt with mint)*

Instead of...
hummus (chickpea dip)

Choose...
loubieh (green beans cooked with tomatoes)

Instead of...
tabbouleh (bulgur salad)

Choose...
eggplant with garlic, tomatoes and peppers

Instead of...
fattoush (bread, cucumber and tomato salad)

Choose...
shish kebab (grilled spiced cubed lamb on skewers)

Instead of...
kibbe (ground lamb and bulgur patties)

Choose...
kofta (balls of ground lamb and onions, skewered and grilled)

Instead of...
falafel (chickpea patties)

Choose...
shish taouk (skewered pieces of marinated chicken grilled over charcoal)

Instead of...
b'steeya (Moroccan chicken pie with almonds)

* Limit yourself to a tablespoon or two.

Tips

-- Ask to have a glass of the delicious Middle Eastern mint tea with your meal. It will help fill you up and aid digestion.

-- If you order the thickened labnee yogurt as an appetizer, ask for raw vegetables to dip with instead of pita bread. Again, limit yourself to a tablespoon or two.

Back to Restaurant Dining Guide >>

Restaurant Dining Guide: FRENCH Food

2009-11-16T17:04:00.000-05:00

Healthy French Food Choices

With all the luscious ingredients in their cuisine, how do the French manage to stay so slim? It's all in what you order.
Continue reading...

Next Cuisine >>

Chinese ♦ Mexican ♦ Middle Eastern ♦ Thai ♦ Japanese
French ♦ Korean ♦ Fast Food

Restaurant Dining Guide: Healthy MEXICAN Food Choices

2009-11-16T16:51:00.000-05:00

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

From tortillas to posole, mariscos to mole, Mexican food is big on taste. Forget the goopy stuff most American Mexican restaurants serve. Real Mexican food is complex, balanced and varied.

While it is true that much of Mexican cuisine is based on corn, you can also savor delicious mariscos, or seafood dishes, that are a specialty of Mexico's coastal cities, or enjoy the stews and complex sauces of Mexico's mountain regions. There is even a specific cuisine of the Mexican desert based on a variety of cactus plants.

But common to all the many regions of Mexico are chilies, an essential ingredient in Mexican cuisine. There are roughly 60 different kinds grown, from mild Anaheims (usually stuffed) to smoky poblanos and fiery serranos, and they may be used fresh or dried. Other flavors components include cumin and coriander, cilantro, tomatillos (resembling tiny green tomatoes in husks and with a tart flavor), Mexican cinnamon and the slightly sweet-crunchy root vegetable called jicama. You will also find pepitas, or pumpkin seeds, added as a crunchy garnish, and quinoa, a grain served as a side dish.

Many Mexican restaurants have wood grills for cooking meats, poultry and fish. Stick to the grilled specialties and you can't go wrong.

Know Your Menu
Posole: A spicy stew, usually of pork, made with hominy, onions, garlic, chilies and spices

Ceviche: Raw seafood marinated in citrus juice

Escabèche: A sweet-and-sour vinegar mixture with aromatic vegetables, spices and hot and sweet peppers; usually used to cook shrimp and other seafood

Tamales: Masa (a kind of dough) enclosing meats, vegetables and chilies, which is then wrapped in corn husks and steamed

Mole: A complex, rich sauce usually served with turkey, chicken and other poultry. It includes sweet and savory ingredients such as cinnamon, cloves, garlic, raisins and chocolate

Like Mexican food? Did you know you can lose weight by having restaurant-quality, fresh-prepared food like South of the Border Fajita Chicken and Mexican Chicken on Black Bean Salad delivered with eDiets Meal Delivery? Learn more!

At Mexican Restaurants

Choose...
grilled chicken wings with ranch dressing

Instead of...
chili poppers or chilies rellenos

Choose...
sopa de albóndigas (meatball and vegetable soup)

Instead of...
quesadillas

Choose...
jicama salad

Instead of...
beef nachos

Choose...
grilled pescado special (fresh fish of the day) with grilled vegetables and chilies, or mixedseafood (marisco)

Instead of...
any taco platter

Choose...
pollo asada (grilled marinated chicken) with pico de gallo salsa

Instead of...
chicken chimichanga

Choose...
camarónes al ajili (Shrimp in garlic sauce)

Instead of...
shrimp enchilada

Choose...
grilled skirt steak with onions and chilies

Instead of...
beef burrito

Choose...
turkey mole

Instead of...
chicken tortilla

Tips
-- Tacos, burritos, quesadillas, enchiladas, flautas and chimichangas are all prepared with either a corn or a flour tortilla. It's fine to order these, but be sure to pass on the tortilla wrapper for lower carb diets. In addition, almost every Mexican dish will be accompanied by a heaping plateful of tortillas, just as Italian restaurants serve a breadbasket with meals. Ask your waiter not to bring these to the table.

-- Guacamole, made with nutrient-dense, fiber-rich avocados, is a good start to a meal. Instead of tortilla chips, ask for cucumber or jicama sticks for dipping.

-- If you are past the Induction phase and crave a margarita, ask for a real one made with tequila, lime juice and triple sec. It will be lower in carbs than one made with a sugary sour mix.

Back to Restaurant Dining Guide >>

Restaurant Dining Guide: Healthy KOREAN Food Choices

2009-11-16T16:00:00.000-05:00

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

A blend of Mongolian, Japanese and Chinese culinary traditions makes Korean cuisine temptingly varied and interesting, but with its own unique style.

Because Korea is surrounded by water, seafood is prime. Fin fish, crab, shrimp, clams, oysters and squid are abundant. Many seafoods are either dried or pickled or are used to make flavorful pastes. Fish is stewed (such as cod in a sweet-and-spicy soy and garlic sauce) or cooked on a grill. Koreans also eat pork, beef and chicken, usually marinated and grilled, and accompanied by medium-grain sticky rice or either buckwheat or rice noodles. The primary seasonings are garlic, ginger, soy sauce, rice vinegar, sesame oil and a variety of spice pastes made from either fermented soybeans or fermented chilies. Ingredients are combined to create an intriguing blend of sweet, salty, bitter, hot and sour flavors.

Koreans are particularly fond of pickled vegetables, or kimchi, which are enjoyed throughout the day. Cabbage, turnips, radishes or cucumbers are seasoned with hot chilies, coarse salt, garlic, onions, ginger and oyster and fish sauce and then pickled in earthenware pots. You'll also find soups on the menu -- almost every meal begins with one of many hot or cold soups that are Korean specialties. These are usually noodle-based and are often served in natural stone bowls.

For low-carb eating, Korean is a smart choice. Koreans love beef, and it pops up all over the menu. In general, this nutritious cuisine is flavorful, refreshing and well balanced. It can also be fiery hot, so if you enjoy spices, go Korean. A typical meal might include a bowl of soup followed by a grilled or stir-fried main course, plus a host of tiny dishes (as many as 10 or more) called panchan, containing sauces, pickles, preserved fish and other condiments that are provided as a kind of do-it-yourself flavoring palette.

Know Your Menu
Note that there can be many different spellings for each dish. We have included just a few, but most menus offer an appropriate translation.

Pa jon: A scallion pancake, a rice-flour and egg mixture combined with scallions or green onions and pieces of beef or shrimp ladled onto a hot pan to cook. It is accompanied by a soy sauce-based dip.

Mandoo guk: Beef stew served with Korean dumplings, which are similar to Chinese wontons

Bulgogi (sometimes spelled pulgogi or bul go gui): Korean barbecue. Thin slices of beef (either rib eye, sirloin or prime rib) are steeped in a fragrant barbecue sauce and cooked over a charcoal grill at your table. There are many versions of go gi, such as dak bulgogi (chicken), jae yook gui (pork), plus fish selections including squid. After grilling, you dab a bit of barbecue sauce on the meat and wrap it in a lettuce leaf.

Kal bi tang (sometimes spelled galbi tang): Marinated beef-rib stew, sometimes served off the bone, eaten with rice and assorted condiments

Bimibap (sometimes spelled pibimpap or -bop): A rice-based casserole (bap/bop means rice) mixed with pieces of meat, seasoned vegetables and egg

Myon noodle dishes: Buckwheat noodles. There are many of these, ranging from mild to very spicy. Naengmyon, one favorite, consists of cold noodles served in cold beef broth with thin slices of beef, green onions, sesame seeds and shredded radishes and cucumbers. It is served with hot mustard, which you stir into the soup to taste.

Chapchae: Transparent rice noodles, which form the basis for many stir-fry variations. They usually incorporate beef, mushrooms, green onions and vegetables with sesame oil and are similar to Chinese chow mein, except that they are made with rice noodles.

Like dining out? Did you know you can lose weight by having restaurant-quality, fresh-prepared meals delivered with eDiets Meal Delivery? Learn more!

At Korean Restaurants

Choose...
cold tofu or fried tofu pa jon (scallion pancake)

Instead of...
twoenjang guk (fermented soybean paste soup with baby clams)

Choose...
seafood soup

Instead of...
Korean dumplings

Choose...
shinsollo (meat, fish, vegetables and tofu simmered in beef broth)

Instead of...
any bap/bop (rice) dish

Choose...
Any go gi (barbecue) dish (beef, chicken, pork or fish)

Instead of...
any myon (buckwheat noodle) or chapchai (rice noodle) dish

Tips

Korean food is a protein lovers' dream -- just be sure to avoid the many rice and noodle dishes and stick with the plain soups, stews and barbecues. And go easy on the barbecue sauce, which contains sugar. It is OK to order a kalbi dish (marinated short ribs), but pass on the rice that accompanies it.

Many Korean restaurants also serve sushi, although the fish is sometimes cut thicker than the Japanese version you may be used to. This is a good option, particularly as an appetizer, when it is tempting to order dumplings or scallion pancakes. Also, ask whether you can start your meal with miso soup (fermented soybean paste is a commonly used ingredient in Korean dishes).

Experiment with the many kinds of kimchi. These delicious hot-and-spicy vegetable nibbles will help fill you up.

Back to Restaurant Dining Guide >>

Restaurant Dining Guide: Healthy JAPANESE Food Choices

2009-11-16T15:54:00.000-05:00

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

Japanese cuisine is a feast for the eye as well as the palate. Although white rice is integral to the Japanese culture, the abundance of fresh seafood provides many suitable choices for people following a healthy eating plan.

Japanese chefs are trained to arrange foods beautifully and to display them with an eye for color, texture and balance with nature or the seasons. That sense of beauty, paired with natural ingredients at the peak of freshness and meticulous preparation, are what make Japanese cuisine an art.

The most well-known Japanese specialties, sushi and sashimi, are based on seafood caught in the ocean surrounding this island nation, but you will find that vegetables, tofu and noodle dishes are also major menu options. Japanese cuisine also features one-pot meals, such as shabu-shabu (a kind of fondue consisting of paper-thin slices of beef and vegetables that diners dip into a simmering pot of broth).

Vegetables are almost always served crisp. If cooked, they are merely blanched or grilled, except for the batter-dipped and fried vegetable tempura. Dining in a Japanese restaurant gives you an opportunity to experiment with delicious vegetables you may never have tried before. Try burdock, daikon (radish), lotus root and Japanese eggplant, as well as the wonderful variety of pickled vegetables (oshinko), which are eaten as snacks or light appetizers before a meal.

Some of the flavors you are most likely to encounter as you enjoy Japanese food are shoyu (soy sauce), mirin (rice wine), dashi (a flavorful broth made from dried bonito [fish] flakes), ponzu (a dipping sauce made from soy sauce, rice-wine vinegar, dashi and seaweed), wasabi (extra-pungent horseradish), pickled ginger, miso (soybean paste) and both sesame seeds and sesame oil.

Know Your Menu
Some of the most popular dishes on Japanese menus are:

Miso soup: A clear, satisfying soup made from soybean paste and dashi broth, often incorporating a few cubes of tofu and spinach or a sprinkling of green onions as garnish.

Sushi: Different kinds of seafood and shellfish, either raw or cooked, and/or vegetables and sweetened omelet, served either on top of hand-formed ovals of steamed, vinegared rice or spread on a flat bed of rice and rolled inside sheets of nori (seaweed).

Sashimi: Slices of fresh raw fish, varying in texture and flavor, served without rice.

Shabu-shabu: A fondue-like dish comprised of meat, vegetables and broth.

Ramen, udon, soba and somen: Noodles made from different flours (rice, wheat, buckwheat, etc.) and ranging in thickness from vermicelli-thin to thick and hearty.

Tempura: Batter-dipped and fried seafood or vegetables, served with a dipping sauce.

Gyoza: Fried dumplings known as pot stickers.

Yakitori: Skewers of chicken (other meats are also sometimes available) dipped or marinated in a sweet, soy sauce-based barbecue sauce and grilled.

Sukiyaki: A beef, noodle and vegetable one-dish meal in which ingredients are served in broth, then spooned into individual bowls and blended with daikon and ponzu.

Teriyaki: Broiled meats, seafood or tofu marinated in sweet teriyaki sauce.

Like French food? Did you know you can lose weight by having restaurant-quality, fresh-prepared food like our Japanese-inspired Hoisin Glazed Chicken with Vegetables delivered with eDiets Meal Delivery? Learn more!

At Japanese Restaurants
1. Choose oshinko (pickled vegetables) instead of edamame (whole steamed soybeans).

2. Choose broiled sea bass (or any broiled fish of the day) with soy or ginger sauce only instead of shrimp tempura.

3. Choose grilled squid instead of seafood soba or udon (noodle dishes).

4. Choose negamaki (green onions wrapped in paper-thin slices of beef) with plain soy sauce for dipping instead of beef teriyaki.

Tips

-- Start your meal with a bowl of miso soup, which has only about 3 grams of carbohydrates per cup and is deliciously filling. If you are watching your sodium intake, skip the soup because miso, like soy sauce, is high in sodium.

-- Although tofu is made from soybeans, it is high in protein and contains less than three Net Carbs per 4 ounces.

-- Don't be fooled by teriyaki sauce: It looks just like soy sauce, but is sweetened with either corn syrup or sugar.

-- Sip plenty of ocha, or green tea, which offers proven health benefits. It contains antioxidant substances that help battle cell- and DNA-damaging free radicals, the initiators of many cancers. Its subtle flavor is best savored on its own, so skip the sugar.

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Restaurant Dining Guide: Healthy FRENCH Food Choices

2009-11-16T15:46:00.000-05:00

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

From haute to humble, French cuisine has it all -- the complex creations of Parisian chefs to Provence's simple, rustic fare redolent of herbs and olive oil.

While French food doesn't always have to be multi-sauced and complicated, each ingredient is lavished with respect and care. Moreover, shortcuts in preparation are frowned upon. Every region has its specialties, based on local products: fish, herbs and olives in Provence; butter and apples in Normandy; wine-simmered stews in Burgundy and Bordeaux; sausages and beers in Alsace. And, of course, cheese, cheese and more cheese.

With such luscious ingredients, how do the French stay so slim? First of all, they don't rush through their meals. They take longer to enjoy their food and, as a result, don't tend to eat as much as we Americans often do. Snacking between meals is rare. Alcohol is enjoyed in moderation, and almost always with a meal. The French eat less red meat and more fish and vegetables than we do, and while butter is used in quantity, many dishes are prepared with olive oil instead. Cheese is the preferred source of calcium, not milk.

Traditional French food is served a la russe (Russian-style), meaning in separate courses. Hors d'oeuvres are followed by soup, an entree, salad, cheese and dessert. A meal is often preceded by a light aperitif to whet the appetite and ends with a digestive to aid digestion.

But don't feel you must always enjoy French food in the traditional manner of separate courses. Opt for satisfying bistro fare instead, in which dishes are served in an unpretentious atmosphere at reasonable prices. Bistro food isn't fancy, but the aromas and flavors keep you coming back for more.

Know Your Menu
Thousands of books have been written about French cuisine, and the variety and interpretation of dishes numbers in the thousands. But most French restaurants are likely to feature several of these classic favorites, which never go out of style:

Soupe a l'oignon: onion soup. The onions are cooked in broth until the liquid is infused with their flavor, then it is ladled into individual bowls, topped with a large crouton of toasted crusty bread and Gruyere cheese. The dish is run under the broiler until bubbly and melted. Ask for your soup to be made without the bread.

Coq au vin: Chicken simmered in wine sauce. There are many versions of this dish made with either red or white wine. Simply avoid any potatoes or carrots.

Caneton a l'orange: Whole roast duck served in a sweetened sauce, flavored with orange juice and orange sections. Other ways in which duck is enjoyed are with prunes (au pruneaux) or cherries (aux cerises).

Navarin d'agneau: Leg of lamb, usually larded with slivers of garlic and rubbed with fragrant olive oil and fresh rosemary before roasting or grilling. Roasted rack of lamb is called carre d'agneau.

Cassoulet: A specialty of the ancient region of Languedoc. This is a long-cooking casserole including duck confit (preserved duck), pork loin, bacon, lamb, garlic sausage, white beans and other ingredients. It is particularly soothing on a frigid winter day.

Boefe bourguignon: Another long-cooking dish of cubes of beef simmered in red wine with beef broth, garlic, tiny onions and herbs. A version of this dish is boeuf en daube, in which the beef is simmered with orange rind and more than 40 cloves of garlic, which take on a sweet, nutty flavor. As with most stews, these dishes are even better served the day after preparation, when the flavors have mellowed.

Ratatouille: A Provencal casserole of eggplant, tomatoes, onions, peppers and zucchini. This Mediterranean classic is delicious either hot or cold.

Like French food? Did you know you can lose weight by having restaurant-quality, fresh-prepared food like Pork Loin with Vegetable Ratatouille delivered with eDiets Meal Delivery? Learn more!

At French Restaurants

-- Choose frisee salad with lardons (thin strips of bacon) and poached egg instead of Alsatian tart (bacon, onion and egg pie) Choose coquilles St. Jacques (scallops in cream sauce with cheese) instead of langoustine en croute (lobster in puff pastry)

-- Choose moules mariniere (mussels in white wine and herbs) or bouillabaisse (fish stew) instead of vichyssoise (cream of potato soup)

-- Choose coq au vin (chicken in wine sauce) instead of caneton a l'orange or aux cerises

-- Choose entrecote or tournedos Bordelaise (steak in reduced shallot and red-wine sauce) instead of croque monsieur (egg-dipped fried ham-and-egg sandwich)

-- Choose veal marengo (veal stew with tomatoes and mushrooms) instead of veal Prince Orloff (veal roast stuffed with rice, onions and mushrooms)

-- Choose haricots verts au beurre (buttered young green beans) instead of pommes Anna (upside-down potato cake)

-- Choose assorted cheese plate instead of crepes Suzette (crepes with orange butter and orange liqueur, served flambeed).

Tips

-- Don't turn down dishes cooked in wine, even though wine is not an option during the Induction phase. When wine is cooked, the alcohol burns away, leaving just the flavor.

-- It is OK to order the butter-and-cream dishes, but simpler dishes, such as fish Provencal with tomatoes and herbs or steak au poivre (steak encrusted with peppercorns, pan-seared and served with a cognac sauce), are smarter choices. In bistros, hanger steak is a good choice: It is a tender cut of beef prepared in a reduced wine sauce.

-- Beware of frites. These are what we call French fries; they are practically irresistible and heaps of them often accompany steak dishes.

Back to Restaurant Dining Guide >>

Restaurant Dining Guide: Healthy CHINESE Food Choices

2009-11-16T15:39:00.000-05:00

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

While it's true that much of Chinese cuisine is rice and noodle-based (rice is prized throughout China), forgo these carbs and you can truly experience the diversity of flavors, textures and cooking techniques this regional fare has to offer.

Four regions are the primary sources of Chinese cooking styles: Beijing (Peking) in the north, the southern provinces of Guangdong (Canton), the eastern area of Nanjing (Shanghai) and Szechuan to the west. Each has its distinct style:

-- From the north come homey noodle dishes and steamed buns, as well as the justly famous Peking duck. In general, northern-style cooking is considered bland but satisfyingly filling.

-- Cantonese cooking is probably the most familiar of Chinese regional cuisines. It's the style that familiarized us as children with such exotic dishes as wonton soup and barbecued spare ribs -- different, but easy on the palate. This region is home to the stir-fry specialties that rely on fresh, not preserved, ingredients prepared quickly in little oil. Cantonese cooking is not spicy.

-- From the east come Shanghai's renowned fresh fish and seafood dishes paired with an abundance of fresh vegetables -- in fact, vegetarians delight in the many meatless listings on Shanghai-style menus. Poultry, too, is a specialty from this area. Shanghai cooking tends to be slightly oilier than that of other regions.

-- Go west to the Szechuan region and you'll find fiery, spicy cuisine featuring hot chilies, peppercorns and aromatic garlic and ginger. Pork, poultry and soybeans are common elements of Szechuan cooking.

Know Your Menu
Typical dishes you'll see on Chinese menus include lo mein, chow mein, chow fun, mai fun or lai fun. These dishes are all noodle-based, and also incorporate shrimp or other seafood, pork, chicken or beef. Opt for the sauteed or stir-fried proteins without the noodles. Egg rolls, an all-time favorite appetizer, are encased in dough wrappers, then deep fried. Peking duck is fine choice -- just leave the pancakes that come with it on the side. The same applies to moo shu pork -- help yourself to the filling, but pass on the pancakes. Be aware that the cubes of meat in sweet-and-sour pork are dipped in batter before deep-frying, then they're slathered in sticky, sweetened sauce.

In addition to avoiding rice and noodle-based dishes, other high-carb ingredients you should be on the lookout for on Chinese menus are peas, onions, black beans, soybeans, oranges and corn.

Like Chinese food? Did you know you can lose weight by having restaurant-quality, fresh-prepared food like Kung Pao Chicken delivered with eDiets Meal Delivery? Learn more!

At Chinese Restaurants

Choose...
egg-drop soup

Instead of...
egg rolls

Choose...
sizzling shrimp platter

Instead of...
shrimp fried rice

Choose...
steamed tofu (bean curd) with vegetables

Instead of...
any chow fun (wide noodle) dish

Choose...
stir-fried pork with garlic sauce

Instead of...
sweet-and-sour pork

Choose...
beef with Chinese mushrooms

Instead of...
beef lo mein

Choose...
steamed whole fish

Instead of...
shrimp with black bean sauce

Choose...
chicken with walnuts

Instead of...
chicken with cashews

Choose...
sauteed spinach with garlic

Instead of...
moo shu vegetables (with four pancakes)

Back to Restaurant Dining Guide >>

Restaurant Dining Guide: KOREAN Food

2009-11-16T15:18:00.000-05:00

Healthy Korean Food Choices

A blend of sweet, salty, bitter, hot and sour flavors. Korean food is ideal for healthier and low-carb dieting.
Continue reading...

Next Cuisine >>

Chinese ♦ Mexican ♦ Middle Eastern ♦ Thai ♦ Japanese
French ♦ Korean ♦ Fast Food

Restaurant Dining Guide: Best FAST FOOD Choices

2009-11-16T11:50:00.000-05:00

By Kathleen Aicardi

eDiets Contributor

Enjoy dining out? Learn even more healthy eating options with our complete Restaurant Dining Guide!

The $110 billion, fast-food industry is not going away any time soon. The average American consumes three hamburgers and four orders of fries each week! Soft-drink consumption has more than quadrupled in the last 40 years. Fast food certainly seems to be somebody's friend.

The question we seek to answer is: "How can we prevent fast food from becoming our foe?"

Because fast food is a way of life for many, I've sifted through the menus to help you find some healthier options.

One of my favorites is Subway. Their "Subway Seven" are all under 6 grams of fat: Veggie Delight, Turkey Breast, Turkey Breast & Ham, Ham, Roast Beef, Subway Club and Roasted Chicken Breast. Keep in mind, mayonnaise is not part of this equation.

Pizza, nature's most perfect food, is another good choice. Go for a thin crust for fewer calories. Papa Gino's and Dominoes pizzas usually are lower in fat. One slice of Domino's Cheese Pizza can have as few as 256 calories. Other Domino's options are: Pepperoni (305 calories), Ham & Pineapple (309 calories), Chicken ( 276 calories), Mushroom, Pepper and Onion (263 calories).

When visiting Taco Bell, choose entrees from their "Fresco" selections.

Hamburgers can be a healthy option if you choose the basic burger. Avoid burgers with cheese, bacon, guacamole, as well as the double burger sandwiches; they're all double trouble. Instead go for Wendy's Junior Hamburger (270 calories), Carl's Jr. Junior Hamburger (280 calories), In and Out Burger (310 calories), McDonald's Hamburger (280 calories) or Burger King Hamburger (310 calories).

Grilled chicken is another popular entree. May I suggest adding a salad and subtracting the bun? Avoid the salad toppings such as cheese, bacon, creamy dressings, nuts, fried noodles, croutons, sour cream and more. Go for fresh veggies and fat-free dressing. Remember: If we fail to plan, we plan to fail. Be sure to have a plan when visiting your favorite fast-food restaurant; plan your meal selection ahead of time.

Balance and moderation are the key ingredients for a healthy lifestyle. Experience the fresh vegetables and fruits in season and enjoy home-cooked meals with family and friends. Visit fast-food restaurants once or twice a week. Don't let fast food become your foe.

Bon Appetit!

Back to Restaurant Dining Guide >>

Too busy to cook? See how eDiets Meal Delivery can help you lose weight with restaurant-quality, fresh-prepared food delivered to your door each week! It's even quicker than the drive-thru! Learn more!

Kathleen Aicardi earned a Bachelor of Science degree in nutrition, a masters in education and is certified both as a health educator and personal trainer. Ms. Aicardi is also founder of Transformations, where she works with groups and individuals desiring to maximize their overall well-being. The author lectures to colleges and high schools, leads corporate training programs, and conducts seminars on nutrition at health institutions around the country.

Restaurant Dining Guide: FAST FOOD Choices

2009-11-16T10:50:00.000-05:00

Healthy Fast Food Choices

Fast food doesn't have to be your healthy eating enemy. Learn to make the right choices when you order.
Continue reading...

More Cuisines >>

Chinese ♦ Mexican ♦ Middle Eastern ♦ Thai ♦ Japanese
French ♦ Korean ♦ Fast Food

Restaurant Dining Guide: MEXICAN Food

2009-11-16T10:27:00.000-05:00

Healthy Mexican Food Choices

Mexican food isn't all cheese and tortilla chips. There are healthier menu items that you can enjoy just as much.
Continue reading...

Next Cuisine >>

Chinese ♦ Mexican ♦ Middle Eastern ♦ Thai ♦ Japanese
French ♦ Korean ♦ Fast Food

Restaurant Dining Guide: MIDDLE EASTERN Food

2009-11-16T10:15:00.000-05:00

Healthy Middle Eastern Food

The aromas of Middle Eastern foods are captivating, and many popular dishes have made their way into American mainstream.
Continue reading...

Next Cuisine >>

Chinese ♦ Mexican ♦ Middle Eastern ♦ Thai ♦ Japanese
French ♦ Korean ♦ Fast Food

Restaurant Dining Guide: JAPANESE Food

2009-11-16T10:14:00.001-05:00

Healthy Japanese Food Choices

Beauty, paired with natural ingredients at the peak of freshness, make Japanese food ideal for healthy eating plans.
Continue reading...

Next Cuisine >>

Chinese ♦ Mexican ♦ Middle Eastern ♦ Thai ♦ Japanese
French ♦ Korean ♦ Fast Food

Restaurant Dining Guide: THAI Food

2009-11-16T10:14:00.000-05:00

Healthy Thai Food Choices

Influenced by the cuisines of neighboring India and China, Thai food has a distinct, flavorful taste personality of its own.
Continue reading...

Next Cuisine >>

Chinese ♦ Mexican ♦ Middle Eastern ♦ Thai ♦ Japanese
French ♦ Korean ♦ Takeout

Restaurant Dining Guide: CHINESE Food

2009-11-16T10:13:00.000-05:00

Healthy Chinese Food Choices

While it's true that many Chinese dishes feature rice or noodles, you can still enjoy the flavors without too many carbs.
Continue reading...

Next Cuisine >>

Chinese ♦ Mexican ♦ Middle Eastern ♦ Thai ♦ Japanese
French ♦ Korean ♦ Fast Food

Happy Thanksgiving from eDiets

2009-11-15T12:10:00.001-05:00

As the President of eDiets, I want to wish you and your family a wonderful Thanksgiving. We're thankful to have you as part of our eDiets family and happy you've chosen to make us a part of your healthy-living goals.

We are committed to offering an outstanding program for weight loss, nutrition and healthy living. All of us here are working to improve everything we do for you -- in the quality and choice of meal options and the quality and choice of recipes. We pride ourselves in having a "personal touch" and having experts available for one-on-one chats and help. Every single one of us -- from writers to vice presidents -- are behind you 100% and doing our best to make sure you succeed!

Just like you, we know that there is a tendency for all of us to “over-enjoy” the holidays. I think that is actually one of the reasons why we look forward to this time of year. Enjoy your family, enjoy your friends and enjoy the food. And remember that as the New Year approaches, we look forward to working with you to make all your New Year resolutions come true.

--Kevin McGrath
President, eDiets.com

Christmas Dinner: Cut Fat & 1,500 Calories!

2009-11-15T12:08:00.000-05:00

Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

How can you stay healthy throughout the holidays? It's easy, when you're a little creative, and a little disciplined too. I have come up with holiday suggestions that can save you almost 1,500 calories through a few simple substitutions.

Whether dining out at restaurants and holiday buffets, or serving holiday dinners at home, you are the captain of your ship, so to speak, when it comes to what you eat.

Meeting & Greeting: Just getting acquainted with guests can be a disaster for the waistline, if you indiscriminately snack. In fact, what you eat and drink before dinner can add up to more than 600 calories, just from one drink and a couple of handfuls of nuts!

Nuts, while healthy, are very high in calories and fat, and are easy to overeat. Dips and chips are menaces. Most are triple whammies of extreme fat, sodium and calories. Alcoholic beverages compound the problem, not only because they can be very weighty (one 6-ounce pina colada packs 398 calories and 6 grams of fat) but because imbibing tends to loosen inhibitions and inspire you to eat something you might normally avoid.

So, sip some sparkling water and save your alcohol for a glass of wine with dinner (100 calories, 0 fat); skip the nuts and instead snack on crudites (only 50 fat-free calories for a cup each of baby carrots and celery sticks vs. 374 calories and 34 grams of fat in just two ounces of roasted mixed nuts). You can save 622 calories and 40 grams of fat.

Start with Salad or Soup: Instead of sausage cheese balls (one of my cousin's favorites) and 279 calories and 14 grams of fat, enjoy a tossed salad made fascinating and crunchy with broccoli florets, snow pea pods and water chestnuts (total 100 calories, less than a gram of fat).

Keep it light with a nonfat salad dressing or make your own with one part extra virgin olive oil to two parts flavorful balsamic vinegar, and some chopped fresh chives (about 25 calories, 2-3 grams of healthy, monounsaturated fat). Broth-based soups with vegetables are similarly filling for a starter, and will save a similar amount of calories and fat. Save 154 calories, 11 grams of fat.

Stay the Main Course: Calorie and fat-wise, all lean meats are perfect... as long as you keep it healthy by not adding fat to the naturally low-fat meal. You may run into trouble if faced with pre-sauced and dressed entrees. Even vegetarian entrees can be hard on your diet if they're heavily sauced and cheesed.

But as long as you trim the portion size to what you're used to on your eDiets menu, you'll be okay. Just say "no" to gravy on the meats and potatoes, (save 100 calories, 7 grams of fat) and instead of the traditional broccoli casserole made with creamy mushroom soup and butter (267 calories and 16 grams of fat), enjoy steamed broccoli topped with slivered almonds and a sprinkle of dehydrated butter granules (60 calories, 0 grams of fat).

Baked sweet potatoes are succulent (55 calories, 0 grams of fat) instead of mashed white potatoes with butter and cream (236 calories and 9 grams of fat). Save 488 calories, 32 grams of fat.

Sweet Endings: Desserts are like appetizers -- they can make or break a holiday meal, calorie-wise. You can gorge on something laden with sugar and fat, or be sensibly satisfied with a sweet-yet-safe dessert. Don't deprive yourself of dessert, but make it smarter. Instead of Aunt Nelly's traditional pumpkin pie, made with whole eggs, two kinds of sugar and heavy cream (one-eighth slice has 346 calories, 17 grams of fat) try a deliciously modified recipe from Splenda.com. The Web site has lots of good information on baking and cooking with SPLENDA Sugar Blend for Baking (a mix of sugar (sucrose) and sucralose) and SPLENDA Brand Sweetener (sucralose). This reduced-fat pie doesn't sacrifice taste or texture, and has only 150 calories and 7 grams of fat per slice. Save 196 calories, 10 grams of fat.

Drum roll please, Little Drummer Boy... Follow this advice and your total savings for your holiday meal comes to 1,460 calories and 93 grams of fat!

Enjoy your holidays by making them healthy for everyone. Start with one of our favorite holiday recipes -- Reduced-Fat Pumpkin Pie!

Have you started thinking about your New Year's resolutions yet? eDiets experts are here to help you make sure you reach your goals this year! Start by making sure you choose the right diet with our Free Diet Profile.

10 Minutes to a Better Body

2009-11-14T10:03:00.000-05:00

By Shawn McKee
Staff Writer

Usually, "10 more minutes" is the cry of the habitual snoozer -- thinking somehow those extra few minutes will make all the difference, but they don't. In fact, 10 minutes is such a worthless little chunk of time that very little can be accomplished in such a short period, right?

Well, that's what you tell yourself, anyway. But it's just an excuse -- and we know what excuses are like, right? Stop wasting time and make "10 more minutes" mean something.

Now, "10 more minutes" is the battle cry of the fitness few that are ready to take their exercise routine to the next level. If you already have an exercise program that has you sweating 20-40 minutes, a few days a week, but you feel you've hit a plateau, it may be time to add a few more minutes.

It seems that 10 more minutes wouldn't make much difference. But if you consider the cumulative effect of 10 minutes a day over a whole year, a little time can make a large difference, according to eDiets Chief Fitness Pro Raphael Calzadilla.

"Even if you only add a moderately intense jog for 10 minutes at the end of your workout you can burn an extra 80 calories (based on a 150-pound person)," Raphael explains. "Doing this only three times a week burns an extra 960 calories per month. That's going to supply some substantial fat loss at the end of the year."

Raphael also recommends easing into the extra time over a few weeks. He gives this example:

"If you're jumping rope for 20 minutes, but your goal is 30, then add three intense minutes to the end of a session each week. So in week two you're at 23 minutes, week three at 26 minutes and by week four you're be churning out a tough 32 minutes. Short goals work great."

If you prefer something a little less repetitive, Raphael suggests 10 minutes of what he calls a "free for all."

"Keep choosing different exercises for 10 consecutive minutes such as 15 reps of squats, followed by 3 minutes of jump rope, followed by 1 minute jogging in place, followed by 20 push ups and so on -- until 10 minutes is completed."

This will supply variety and can be changed for each workout. If you like a little more structure, Raphael also offers a more focused 10-minute treatment targeting just one exercise.

"Performing one exercise for 10 minutes with minimal breaks between sets will actually help that muscle recover. For example, if you perform bench press on day one, and then the very next day, perform 100 reps of a different chest exercise, it will send an abundant amount of blood supply into the muscle," Raphael explains.

"This has been proven to accelerate recovery and will allow the chest to be worked again that much sooner. However, one should not go to muscular failure with the extended reps. You won't get 100 consecutive reps, stop 1-2 short of the first 25 reps, followed by the next quick set, and so forth. Choose a weight that allow for 25-30 reps and continue to 100 or 10 minutes."

This can be done with any body part and is great for recovery.

These are great ways to burn more calories and build more muscle -- the perfect plan for adding minimal time to your workout while reaping maximum rewards. However, consistency is the key according to our fitness pro. So what happens when you don't have time for a full workout?

Here's a little routine that only takes 10 minutes of exercise to burn 100 calories. There's no reason to miss a workout anymore.

One set of 10-minute calorie-burners include:

-- 2 minutes of jumping jacks
-- 2 minutes of two-stepping (step up and down a step; up with the right foot, follow with the left. Then step down with the right and down with the left)
-- 6 minutes of jumping rope. Two minutes with both feet, two minutes of hopping from foot-to-foot, then finish with two minutes of skipping (twice on the left foot, then twice on the right)

Try to maintain a moderate pace... Don't start too fast, just pace yourself and keep breathing!

Now get out of bed and quit wasting those precious 10 minutes. Life is short, live it.

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