Diet & Fitness Blog

Grilling the perfect steak is an art. It's subjective. While one person sees rare as the purest form of splendor, another sees a mess. Everyone has their opinion of what makes the perfect steak and how to cook it.

I love a nice medium-rare sirloin, lightly seasoned so the true flavor of the meat is the focus. I'm a minimalist with my canvas. Some people enjoy their steak well done with ketchup. Purists believe it's a crime against humanity that will incur the wrath of the grill gods but, hey, it's your call. You're the one who has to live with the guilt of ruining a fine fillet.

But we're not here to chastise those who char their steak. Instead, we'll pass on knowledge gained from extensive research and hundreds of hours spent in front of the flame.

Everything starts with selecting the right piece of meat. The right cut doesn't need ketchup or A1 Steak Sauce, though you may want to season it a little.

According to the U.S. Department of Agriculture:

• USDA Prime: This is the best -- the most tender, juicy and flavorful beef.
• USDA Choice: A little less marbling than prime, it's still high quality, but is a little leaner.
• USDA Select: A common grade in grocery stores, it's a good value that's not quite as juicy as prime and choice, but is leaner.

Labels: recipes, tips

By Shawn McKee
Staff Writer

Those carefree days of summer spent chasing the ice cream man are gone. As a matter of fact, since gas prices climbed to over $4 a gallon, I don't think I've seen or heard Mr. Softee around my neighborhood.

But it's probably for the best, since most of those frozen treats were packed with empty calories and loaded with excess sugar. Being a grown up isn't very fun… or is it?

You don't have to throw your healthy eating out the window to enjoy a simple summer treat, just know what you can eat! So, step right up to the eDiets ice cream truck to pick from a list of diet-friendly frozen treats that you can eat without feeling guilty -- they all are less than 100 calories!

(Most can be found in your grocer's freezer section, but feel free to hum the carnival music as you purchase them for the full effect.)

• Good Humor Fudgsicle: 90 calories, 1 gram fat
• Good Humor Creamsicle, No Sugar Added: 25 calories, 0 grams fat
• Breyers Fat-Free Frozen Creamsicle Bars: 60 calories, 0 grams fat
• Welch's Fruit Bars (grape): 80 calories, 0 grams fat
• Frozfruit Fruit Bars (strawberry, tropical, lime): 90 calories, 0 grams fat
• Dole Fruit 'n Juice pine-orange-banana bar: 70 calories, 0 grams fat
• Haagen-Dazs Yogurt Bars (banana and strawberry, raspberry and vanilla, chocolate and vanilla): 100 calories, 0 grams fat
• Minute Maid All Natural Juice Bars: 50 calories, 0 grams fat

What's your favorite low-cal summer treat? Chill with us by commenting below.

Labels: diet, food

When it's hot and you're in the mood for something cool, skip the high-calorie concoctions at your local ice cream shop and go for a smooth, delicious treat that's also pretty good for you.

We're not talking about oversized ice cream bars, like the Original Dove Bar, which weighs in at 320 calories and 21 grams of fat. (Not cool.) Instead, opt for a chocolate banana pudding pop that also packs a nutritious punch.

The fiber-rich bananas in this recipe increase the satisfaction factor, while contributing potassium and vitamin C. Fat-free milk offers calcium, while fat-free half and half adds creaminess without the tons of fat or calories.

Chocolate Banana Pudding Pop

3/4 cups fat-free milk
1/4 cup fat-free half and half
2 medium bananas
1 package fat-free sugar-free instant chocolate pudding mix

Combine milk and half and half in a bowl and mix. Whisk in pudding mix and stir one minute or until dissolved; combine with banana in blender and puree until smooth. Pour into ice pop molds and freeze overnight. Makes 4 servings.

Nutritional values per serving: 120 calories, 1g fat, 25g carbohydrates, 2g protein, 1g fiber and 250mg sodium

Got a great treat to chill out without the chub out? Let us know by commenting below!

Labels: recipes

Have you ever seen the movie Facing the Giants? It is the true story of Coach Grant Taylor's courageous battles against fear and failure on and off the field. Anyway, there's a clip from the movie that I like to watch before going to the gym. In it, one of Coach Taylor's high school football players completes the death crawl for the entire length of the field with another person on his back. The reason he is able to accomplish this great feat? He is blindfolded so that his mind won't make him give up before he has reached his potential.

Every time I watch that part of the movie, it makes me reflect on the many times I have let my mind talk me into quitting. When I go to spinning class, do I give it my best or just do the minimum required by the instructor? And when I work out with weights, do I do as many reps as I can or just go through the motions?

Researchers from the University of Cape Town in South Africa recently proved that our brains tend to turn on the pain long before we reach our potential. Apparently, receptors in the brain called interleukin-6 try to shut the body down as a defense mechanism. But elite athletes know the right mental tips and techniques they need to use in order to get the most out of their workouts.

And speaking of elite athletes, eDiets Chief Fitness Pro Raphael Calzadilla knows a thing or two about mental toughness. After all, he is a drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card. Raphael has some real life examples of techniques that have worked for him and many of his clients as well.

"The most important thing is to have a specific goal," Raphael says. "Without the goal, none of these techniques will be effective."

That being said, here are four tips you can use to get the most from your mind:

1. Visualize success.
Before going to sleep at night, Raphael suggests that you visualize yourself completing a specific activity that you want to accomplish -- whether it’s getting in an extra rep or finishing a marathon. You can keep the visualization brief, but Raphael says it is important to start doing it every single night. "There is something related to the sleep state and the subconscious that I personally believe has power," Raphael says.

2. Use a mantra.
When you are working out or running, Raphael suggests finding a mantra or phrase that works for you. "For example," Rapheal says, "when I’m setting new records in the gym on a particular exercise, mine is: 'I Own You!' " Raphael posted this on an eDiets support board, and many of our members used it with success. Though he prefers a tough, take-no-prisoners approach, Raphael says it is important to find a phrase that works for you. (When she was preparing to run a marathon, our Senior Copy Editor used to repeat the slogan made popular by Nike to herself: "Just do it!")

3. Make your mind blank.
Another technique that Raphael has successfully used with clients is to tell them to block everything out of their mind when performing a specific activity. Just do the activity with precision and don't allow any thoughts or emotions to enter your brain, Raphael says. "It has a zen-like quality about it, but that was not my initial intent," Raphael admits. "My intent when creating this exercise was merely to eliminate any negative thoughts."

4. Be strong.
"Another technique I like to use is to assert that I’m stronger or faster than an activity," Raphael says. For example, when he's about to lift a weight he's never worked with before, Raphael declares to himself: "I am stronger than the weight. I am stronger than the weight."

Raphael reminds people that this can also be used with endurance training. He has worked with runners, who would repeat to themselves “faster than my previous time, faster than my previous time” while completing a race. "The key is to rise above the perceived assumption of what you think you can do," Raphael says.

Do you have any other mental tips or techniques you use when working out? Let us know by posting a comment below.

Labels: exercise, fitness, running, tips

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."

Labels: food, lifestyle, video

On August 8, the 2008 Olympic Games will begin in Beijing. While most of us won't be making the trip to China to watch in person, just watching the events on TV is always very inspiring.

And so, while we're looking forward to the Games, I thought it would be appropriate to take a look back. Below are a few of my personal favorite Olympic moments. (By the way, I limited the list to the Summer Games. That's why I didn't include the "Miracle on Ice.")

2004 Athens Games

Swimmingly Good: Michael Phelps went to Greece hoping to match Mark Spitz's record for the most gold medals in a single Olympics (7 of them). He fell just short and had to settle for a tie for the record for the most overall medals, when the American swimming star took home six gold medals and two bronze ones.

Fans Flipped Over Her: Carly Patterson became just the second U.S. gymnast to win the all-around gold (the first being Mary Lou Retton in 1984).

Having a Ball: If you don't know much about women's competitive beach volleyball, all you really need to remember is the following two names: Misty May and Kerri Walsh. The way this dynamic duo has completely dominated their sport puts them in an elite group of athletes. So it should come as no surprise that these two Americans didn't drop a single set in the entire 2004 Olympics. (Trivia question: Do you know who Misty May is married to? I'll give you a hint. He plays baseball in South Florida. That's right! It is none other than Florida Marlins catcher Matt Treanor. Give yourself 10 points if you knew the answer to that one!)

2000 Sydney Games

David and Goliath on the Mat: Four-time Olympic champion Aleksandr Karelin hadn't lost a match in 13 years. In fact, in the 10 years leading up to the 2000 Olympics, the giant Russian had only given up a single point. So to say that American Greco-Roman wrestler Rulon Gardner was a heavy underdog would be an understatement. However, the farm boy from Wyoming won the gold medal match in overtime.

1996 Atlanta Games

Still the Greatest: Before the Atlanta games, a host of celebrities, dignitaries and small-town heroes carried the Olympic torch for more than 15,000 miles across the country over a period of 84 days. But who would light the Olympic flame during the opening ceremonies? This information was kept top-secret. Not even President Clinton knew the answer, and he was speaking at the event.

Many famous American Olympians took turns running with the torch as they made their way towards the podium. It seemed as if swimmer Janet Evans would be the last one to carry the flame, when suddenly, a trembling figure stepped out of the shadows to take over. The capacity crowd absolutely erupted when they saw that Muhammad Ali had been selected to light the flame. Fighting a courageous battle with Parkinson's disease, Ali proved once again that he was still "the greatest of all time."

According to ESPN, President Clinton later put his hands on Ali's shoulders and told the champ: "They didn't tell me who would light the flame, but when I saw it was you, I cried." Don't feel bad, Bill. So did I! I'm just glad I was watching the games from home, so nobody could see.

Kerri-ing Her Team: Just when the U.S. women's gymnastics squad seemed to be on their way to making history and winning the team gold, something terrible happened; Dominique Moceanu fell down after both of her vaults, leaving the American women with only a slim lead over the Russian team. The final American gymnast to perform: an 18-year-old girl by the name of Kerri Strug.

Though this was one of her best events, Strug fell after her first vault, too. She also managed to sprain her ankle in the process. With one chance left, Strug limped back and tried again. She stuck her second vault perfectly. After her perfect landing, Strug posed for the judges on one foot before finally collapsing in pain.

During the medal ceremony, Strug was carried out to the podium by her coach. (As you sports history buffs may remember, it was later determined that the U.S. team would have won the gold without Kerri's second vault. But that didn't matter -- a new American sports hero was born.)

1992 Barcelona Games

Hoop Dreams: In 1988, the U.S. men's basketball team had to settle for the bronze medal. However, the International Olympic Committee decided to change its policies and allow NBA players to compete. This led to the creation of quite possibly the best basketball team ever assembled -- America's so-called "Dream Team."

The squad featured 11 of the best players from around NBA, including Michael Jordan, Larry Bird, Charles Barkley and Earvin "Magic" Johnson. Oh, and just for good measure, they threw in the NCAA Player of the Year, Christian Laettner. The final game against Croatia was by far the closest game the U.S. team faced in the entire Olympics, but that's not saying much. The Americans ended up winning by 32 points to bring home the gold.

1988 Seoul Games

Making a Splash: After winning two gold medals in Los Angeles in 1984, Greg Louganis set off for South Korea to try to do it all over again. However, during the preliminary round, the popular diver hit the back of his head on the diving board. The injury didn't stop Louganis from bringing home gold medals for the men's springboard and platform events though.

In the interest of time and space, I am going to stop my list now. However, even though I wasn't around yet to see it, I do feel like no feature about the Summer Olympics could ever be complete without at least mentioning "the man who outran evil" at the 1936 Games in Berlin. As a disapproving Adolf Hitler looked on from the stands, American Jesse Owens made history by winning four gold medals.

OK, there you have it! Those are my personal favorite Olympic moments. What about you? Let us know by leaving a comment below.

The South has done it again: For the third straight year, Mississippi leads the rest of the country in obesity rates, according to a recently reported telephone survey taken last year by the Centers for Disease Control and Prevention.

Not to be outdone, several of the other southern states rise to the top of the list of America's fattest cities. Mississippi sits atop the report, but is closely followed by its country-fried counterparts -- Alabama, Tennessee, West Virginia and Louisiana.

The CDC found all of these states weighing in with more than 30 percent of respondents reporting obese body dimensions. However, the researchers believe this is a conservative estimate since most men overstate their height and most women underestimate their weight -- which are the two factors used to calculate obesity.

A study where the CDC actually measured the height and weight of participants found the obesity rate to be 34 percent nationally in 2006. While this number is high, it has leveled off over the past few years showing no significant increase, according to reports from the CDC, which is at least a little good news.

Colorado was the skinniest state again, with an obesity rate at about 19 percent -- although this number is up about two percent since 2005. It's a scary trend to see obesity becoming the norm in the land of the free and home of the brave.

As Americans become heavier, they face greater risk of health problems such as heart disease and diabetes. So, we as a nation must heed these warnings about our increasing waistlines that lead to a slippery slope of health problems that could drastically shorten American life expectancy.

Why do you think the south consistently ranks as the heaviest region in the country? How can we stop this trend? Post a comment and let us know what you think.

And, if you're ready to make a change yourself, take the first step in becoming healthier by filling out our Free Diet Profile. You'll learn your best eating plan, ideal fitness and more -- all in about 2 minutes.

Labels: lifestyle, news, study, weight

Carolyn's Patriotic Pancakes

Labels: food, holidays, recipes

That's because 70-year-olds are having sex more often now than they did 30 years ago, according to a study led by Nils Beckman of the University of Gothenburg in Sweden. And not only are they getting it on more, women are reported being more satisfied.

So what's the secret? Our first instinct was to think it had something to do with those "happy" pills so widely available now for men, but the researchers found that it's really about attitude. The elderly are becoming more open-minded and positive about sex, the study found.

The researchers looked at the sex lives of four groups of 70-year-olds from 1971 to 2001. The number of men who reported being sexually active rose from 52 to 68 percent since the '70s. The number of women shot up from 30 to 54 percent during the same time period.

What may give us women something even better to look forward to is that elderly women report being more satisfied. That is, more women report having an orgasm during sex than before and, thankfully, less are revealing they'd never had one.

So there it is: Something to look forward to as we age. Maybe getting a few wrinkles and a couple gray hairs isn't so bad after all…

Here's to only being as old as you feel!

Labels: relationships, study

One of America's favorite fast foods is Mexican food. At first glance it appears to be healthy -- all those beans, tortillas, veggies and rice. So what's so bad about Mexican food since the ingredients sound healthy enough? Unfortunately, the fat content enhances the flavor and texture in many of the entrees.

What do the following have in common?
a) Chips
b) Nachos
c) Chimichangas
d) Taquitos
e) Chiles rellanos

Answer: They all have deep-fried ingredients. Another hidden source of fat is cheese found in quesadillas and enchiladas.

Don't rely on the name of the food in determining the best option either, as some vegetarian and grilled entrees may contain high fat ingredients. What's the solution? Keep these tips in mind while dining at your favorite Mexican restaurant:

1. Check your portions. Some burritos can actually feed two people, so split one with a friend. Limit your chips to a handful. Enjoy the salsa, but enjoy very small portions of sour cream (ask for low-fat) and guacamole.

2. Beans, loaded with fiber, complex carbohydrate, protein and other vitamins and minerals are usually a great choice. Black or pinto beans that are not refried are your best bet.

3. Grilled meats such as chicken, seafood and lean meat are great sources of protein, minerals and vitamins.

4. Include plenty of fresh vegetables such as tomatoes, peppers and leafy greens. They are an important source of vitamins, particularly antioxidants and phytochemicals.

5. Enjoy the side dishes such as rice and black or pinto beans (not the refried).

6. Choose corn or whole-wheat tortillas over flour tortillas; the calorie and fat content are usually lower.

7. Fajitas usually include lean meats and lots of veggies. Enjoy just one corn or whole wheat tortilla.

8. Check the nutritional profiles online for your favorite Mexican restaurant. Many entrees are more than 1,000 calories with more than one day's worth of fat. For example:

-- Taco Bell's Taco Salad Bowl contains 840 calories with almost than half of those calories coming from fat!
-- A Vegetarian Tostada from Baja contains 1,010 calories half of those calories coming from fat!

-- Chips and salsa can average 1,100 calories while chips and guacamole can average 1,300 calories.

So what to do if you overdo? You can always walk it off. A woman weighing 150 pounds walking at a 3 m.p.h. pace can burn:

-- One large taco in 71 minutes
-- One chimichanga in 58 minutes
-- One enchilada in 65 minutes
-- One tostada in 45 minutes
-- Two burritos in 102 minutes

What's your favorite Mexican food to eat and do you have suggestions for healthier version of your favorites? Let us know by commenting below!

Labels: diet, food, quiz

I don't really think that food is inherently good or bad. Food is fuel, and in its simplest form, food is a bunch of different chemicals, organized into food groups namely protein, carbohydrate and fat. No matter what the science, people are often emotional about food, projecting their perceived values onto it, as in when someone says: "It was so bad, but it tastes so good!"

What makes food "bad" is when it's unbalanced, over-processed and adulterated from its natural state. It's possible for a "bad" food to be "better."

Think potatoes. One medium-sized baked potato has only about 100 calories, without any fat, cholesterol or sodium. Scrubbed and skin-eaten, it is a good source of carbohydrate energy and fiber, plus a mass of beneficial vitamins and minerals, especially rich in potassium and vitamin C. Baked sweet potatoes are also powerful sources of vitamin A and beta carotene.

But, the quickest way to ruin a potato is by scooping out the insides and mixing with gobs of saturated fat and cholesterol (butter and cream). Presto, you've ruined a good thing. But you can prevent the damage and preserve the flavor by using a bit of nonfat milk and trans-fat-free spread.

But my favorite is to scrub the potato, bake until just done; split and brush with olive oil and broil or grill ‘til toasty and serve with salsa. Yum! That's called prevention with a capital "P," because you eliminate the heart-rending added fats and add antioxidants and fiber, not to mention flavor and sensory satisfaction.

Here are some other ways to ruin components of a good meal, and ways to repair them:

1. Salads: Most popular restaurants offer wonderful entree-sized salads, featuring grilled chicken or fish. Sounds healthy, right? Not so fast, because they can ruin a healthy salad by overloading with fat and calories. Nix the added cheese and croutons, and save yourself a couple of hundred calories. Add lean, grilled meat or fish, and if you like poultry, be sure it's skinless because the skin is where the saturated fat lives.

And keep the dressing on the side, or maybe use just a forkful. A good option is to add some flavorful balsamic vinegar for flavor. Drizzle some good olive oil, squeeze some lemon and grind some pepper for the best tasting salad imaginable.

2. Soups: Starting a meal with soup is a smart strategy for maintaining a healthy weight because, with the right soup, you're going to be satisfied with a smaller entree. A cup of soup before dinner helps control your appetite, but the type of soup, and the portion size counts. The quickest way to ruin a good soup is to load it up with cream and cheese. Cream soups have more calories and fat than clear soups; add a couple of hundred calories to soups topped with cheese like French onion soup.

A thick bean or lentil soup or chicken or vegetable soups are good choices. Satisfying, nutritious, high in fiber and low in calories.

3. Entrees: Chicken and fish definitely belong on the menu when you're trying to lose weight or just trying to stay healthy. But topped with heavy sauce, or slathered with butter, or deep fried -- now you've ruined a healthy meat.

Broiled, baked, grilled, poached (as in salmon!), or even stir-fried means cooked with a minimum or no added fat, and you can actually taste the food, rather than the sauce. Hey, steak can be on the menu, even if you're on a weight-loss plan, just grill or broil, and eat approximately a palm-sized portion (about 3 to 4 ounces).

4. Bread: I love bread, but not all bread is created equal. If I'm served white-flour bread, the choice is easy -- I skip it. If it's whole grain, then I'll indulge but I won't ruin a good piece of bread by making it a vehicle for fat. I'll usually ask the waiter to not deliver butter, and don't be fooled by the "olive oil dipping sauce," a truly American phenomenon.

Each dip adds about 50 calories. So by the time you've dipped enough, you may eat as many extra calories as are in your entire meal. Remember, the quickest way to ruin a good meal or recipe is to add unnecessary ingredients in overlarge amounts.

5. Drinks: Over the weekend we went out to our corner pub and sat outside in the early evening enjoying a glass of wine before dinner. I glanced over the other patrons, and noticed quite a few people drinking huge colorful drinks. Turns out, the potion was a mixture of juices and rum and vodka -- pretty potent and about 350 calories per drink. It had 2 ounces of spirits (about 200 calories) plus another 8-plus ounces of juice and a splash of sugary soda.

Added mixers can ruin a nice cocktail and they could have enjoyed a nice, light Pino Grigio or vodka and soda with lime, for about 100 calories. If you're trying to lose weight, stick with club soda with a fresh wedge of lemon or lime, because alcohol may interfere with weight loss -- your body will burn alcohol before it burns fat.

6. Desserts: Dessert is a celebration and by all means, you shouldn't feel you need to deprive yourself all the time. But "in moderation" doesn't mean daily, it means a moderate amount for a special occasion. Don't undo your diet by overindulging in the fattiest, gooiest concoction you can find. After all, it's just sugar and fat in a dish. A good choice is fruit sorbet, a lower-fat and calories alternative to full-fat ice cream. Don't forget extra forks and spoons so you can share the treat.

Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.

Labels: diet, food, tips

Summer's festivities typically bring bowlfuls of potato chips and sour cream dip or tortilla chips and salsa to the munchies table, and that can mean too many extra fat grams and calories in your day.

Just 12 potato chips can have 150 calories and 10 grams of fat. Scoop up some French onion dip and you're getting an additional (and potentially astronomical) 5 grams of fat with every two tablespoons. True, salsa is fat-free and low in calories, but if you're in the mood for something smooth and creamy-tasting, it probably won't cut the mustard.

To sass up your meals and snacks and keep the fat and calories low, pick up a container of hummus in your grocer's refrigerator section. Hummus is a traditional Middle Eastern sauce made from pureed chickpeas, lemon juice, garlic and olive oil. And its thick, dip-like consistency makes it as versatile as it is delicious. Spread some on a sandwich instead of mayo or plunge baby carrots, cucumber spears and baked potato chips into it.

Best of all, hummus offers plenty of good nutrition along with its rich creaminess. Many brands have as little as 35 calories and 1 gram of fat per 2 tablespoons, plus you get a gram or so of stomach-satisfying fiber and a touch of protein.

While there are numerous brands on the market, you can whip up your own homemade hummus in no time. Do it yourself and you can be sure it's low in fat and customize it to your taste by adding roasted garlic, roasted red pepper or scallions. (NOTE: You can find the ingredient tahini in the ethnic foods section of your supermarket or in specialty stores.)

Low-Fat Hummus
This version is a little higher in fat, but it packs so much flavor you'll only need a little. Plus, it gives you a whopping 3 grams of fiber per serving -- sour cream and onion dip can't offer that!

1 (15-oz.) can chickpeas, rinsed and drained
2 Tbsp. lemon juice
2 Tbsp. tahini (sesame paste)
1 garlic clove, minced
1/2 tsp. salt

Combine ingredients in a blender and puree until smooth; refrigerate, covered, about 1 hour.

Makes 6 servings. Nutritional values per serving: 120 calories, 4g fat, 18g carbohydrate, 4g protein, 410mg sodium and 3g fiber.

Try this recipe? Let us know how you like it! Have your own to share? We LOVE reader input!

Labels: recipes

EDITOR'S NOTE: Scroll down for the super-effective water workout Raphael created!

People seem to think that if you're not pumping iron or rolling along like a hamster on a treadmill to nowhere, then you're not working out. They also think that an invigorating exercise session can only be performed in the gym. Nothing could be further from the truth.

If you have joint issues, if everything goes snap, crackle, pop in your body or if you just enjoy being in water, then I’ve got an aqua workout plan that's sure to put a splash in your summer.

What’s so special about water?

3. The words fun and workout in the same sentence? You better believe it! But you have to use fitness tools that make it fun. When I walk into the gym for a workout, I enjoy using free weights as my fitness tools. When someone wants to exercise in water, I always recommend the AquaJogger as a fitness solution. I believe in it, and it makes water workouts fun and challenging.

Tools for Success

The AquaJogger is a buoyancy belt used for water fitness, aquatic therapy and athletic training. The AquaJogger buoyancy belt comfortably suspends the body at shoulder level in deep water; while breathing naturally, one can move freely and perform a multitude of workouts.

In addition, the AquaJogger promotes correct posture, supports the lower back and works the abs. It comes with other fun and easy-to-use equipment such as DeltaBells (water dumbbells), X-cuffs (ankle/wrist weights), one of the best exercise videos I’ve ever evaluated (includes 60 awesome aqua exercises) and a mesh tote bag to transport your AquaJogger to the pool or beach.

If you have body fat to lose, there's no need to fret about the AquaJogger's ability to fit. You have the choice of a belt that fits up to a 48-inch waist or a 55-inch waist.

What I like about the AquaJogger is that you can enjoy any type of activity in the water that you can perform on land, including running, cross country skiing, resistance training and just about any form of cardiovascular exercise.

The Water Workout

Enough chatter -- it’s time to workout! I’ve designed the workout to focus on your entire body and have also provided a recommended workout schedule. At all times, correct form, proper posture and breathing are very important. Never allow yourself to get careless with your exercise form, and follow the instructions carefully.

Warm up: Aqua jog for two to three minutes
Position your body with your head, shoulders, hips and feet vertically aligned. Use a modified jogging/cycling motion.

After your body is properly warmed up, perform the following routine as a circuit. In other words, after performing the first exercise, go immediately to the second exercise with only a few seconds of break to catch your breath. However, beginners should take their time between exercises.

Beginners perform the circuit one or two times, and the more advanced perform the circuit three times at a brisk pace but without rushing.

Breast Stroke Arms (12-15 repetitions)
Begin with DeltaBells just below the water surface and arms relaxed at your sides. Extend arms directly in front of your body and sweep out to the sides. Return DeltaBells to the starting position and repeat. Benefits: Chest and arms.

Curls (12-15 repetitions)
With elbows bent and arms held tightly at your sides, alternate pulling the DeltaBells down into the water. Vary moves by gripping DeltaBells palm up or palm down. You’ll feel a lot of resistance as you lower the weight as well. Benefits: Biceps and triceps (when lowering back to start position).

Cross Country Ski (30 seconds to one minute)
With DeltaBells held close to your sides, alternate swinging straight arms and legs in front and in back of your body. Keep arms close to your sides and maintain a vertical position. This one is fun but not easy. Benefits: Cardiovascular system, coordination, legs and butt

Straight Leg Toe Touch (10-12 repetitions)
Body is in a vertical position. Keeping legs straight, bring each leg near the surface and return it to the starting position. Alternating left and right, reach for toes with your opposite arm and bring the other arm behind you. This is a strong movement and is not recommended for people with back pain. Benefits: Abdominals, butt.

Open and Close/Jumping Jacks (15 repetitions)
Begin with vertical posture, arms and legs straight and toes pointed down toward the bottom of the pool. Open and close arms and legs by extending straight limbs out to the sides of your body and returning to the starting position. Benefits: Arms, butt, posture, cardiovascular system.

Sit Kicks (15 repetitions each leg)
Sit as if in a straight back chair with your thighs stabilized. Alternating legs, kick out from the knee and then pull your heel back, as if trying to kick your glutes. Try to make it a fast pace. Benefits: Thighs and cardiovascular system.

Triceps Kickback with Flutter Kick (12 repetitions each arm)
While vertical, perform a flutter kick and extend one DeltaBell to the rear while bending at the elbows. Think of the elbow as a hinge on a door. Keep the arm stationary and only perform the movement at the elbow joint. After completing the reps on one side, do the other side. Benefits: Triceps (back of arm) and legs.

Hug Stretch (Hold for 45 seconds)
Give yourself a big hug and feel a stretch of the back and shoulder muscles. Benefits: Stretches back and shoulders -- and just feels good!

Recommended Workout Schedule
Perform the above exercise program two to three days per week. A second option is to perform the workout I’ve designed one day and then a cardio-only type workout the next day. For example, perform the Cross Country Skiing exercise for 25 minutes or jog in place for 25 minutes.

The following is an example:

Monday -- The Water Workout (above)
Tuesday -- Cross Country Ski for 25 minutes
Wednesday -- Rest
Thursday -- Repeat Monday
Friday -- Jog in place for 25 minutes
Weekend -- Rest or any of the exercises above

Please note that heart rates in water are normally 12-15 beats per minute lower than on land (while performing a similar activity at the same intensity). Researchers say that this is because the water temperature is lower than your own body temperature; this helps circulate blood, requiring less effort by the heart.

So instead of using the standard target heart rate formula as you might when performing land-based cardio, use rate of perceived exertion (RPE). Simply exercise at a pace where you could carry on a conversation but would choose not to if given a choice. You should not be gasping for air -- just keep it steady yet comfortably challenging.

Here’s more proof of the effectiveness of the AquaJogger -- a quote from eDiets member Laurette:

“I’ve had an AquaJogger for YEARS. Absolutely love it for doing deep water workouts such as cross country type ski movements and lower body water running. I think I bought mine when I was close to 300 pounds (Laurette is now down to 219 pounds!). It is also good for those people who have balance problems during water aerobic classes.”

Please consult with your doctor before beginning an exercise program.

SPECIAL OFFER: Save over 26% on AquaJogger! For a limited time, you can purchase the AquaJogger Kit, which contains everything you need for this water workout, at a special sale price! Click here to take advantage of this special exclusive offer!

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 ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Labels: exercise, product, weight-loss, workout

Shawn McKee
Staff Writer

Want to add some color to your cookout? A wide range of colors not only adds visual appeal, but also gives you a variety of valuable nutrients.

We all love hamburgers and hot dogs as the standards at backyard barbeques, but sometimes it's nice to grill up something different -- something colorful. To spice up your cookout, try adding kabobs to your grilling repertoire.

The possibilities are endless when it comes to kabobs. As long as you can cut the food into similarly sized chunks -- and can run a skewer though it -- you can make a kabob out of it. It's that simple.

To make sure you get the most visually appealing, flavorful meal you can fit on a stick, here's a guide to the rainbow of colors you can use to craft the perfect kabob and what nutrients each color carries.

Red: Contains lycopene, ellagic acid, quercetin and hesperidin.
Benefits: Reduces the risk of certain cancers, lowers blood pressure, reduces LDL (bad) cholesterol levels, scavenges harmful free-radicals and supports joint tissue in arthritis cases.

Orange/Yellow: Contains beta-carotene, zeaxanthin, flavonoids, lycopene, potassium and vitamin C.
Benefits: Reduces age-related macular degeneration and the risk of prostate cancer, lowers LDL cholesterol and blood pressure, promotes collagen formation and healthy joints and fights harmful free radicals.

Green: Contains chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium and beta-carotene.
Benefits: Reduces cancer risks, lowers blood pressure and LDL cholesterol levels, normalizes digestion, supports retinal health and vision, fights harmful free-radicals and boosts immune system activity.

White: Contains beta-glucans, EGCG, SDG and lignans that provide powerful immune boosting activity.
Benefits: Boosts immunity, reduces the risk of several cancers and balances hormone levels.

Check out this video for great ideas, as well as a step-by-step guide to grilling the perfect kabob.




Got a great kabob tip or a svory recipe? Post it below.

Labels: cooking, nutrition, recipes, tips