Diet & Fitness Blog

We all know how the saying goes: Excuses are like a**ho!#s; everyone has one. And you know what? Truer (curse) words have never been spoken.

I'll start my diet next Monday because this week I have a wedding to go to... I can't stay on a diet because I don't have time to cook... I don’t have time to work out... I can't start eating healthy because my husband likes to eat steak every night for dinner...

According to our research, the top dieting excuse of all time is "I just can't resist my favorite foods." Makes sense. I personally know of at least one dieting attempt of my own that reached its breaking point over an ooey, gooey, cheesy, greasy pizza meltdown. And I'm quite sure that plenty other diets out there met their match because of cake, chocolate, Alfredo sauce or Coca-Cola.

And as far as putting off starting a diet, that's a whole other sack of excuses. Procrastination is an art form, and dieting is something that is all too easy to put off until "next week" or "next month" or "after I eat all the un-diet food in the pantry so it's not wasted."

Well, like the caring, helpful, encouraging people that we are here at eDiets, our experts are coming to your rescue! Our experts Pam (nutrition) and Raphael (fitness) are looking for the Top-10 List of Excuses you have for not starting or following through with a diet. They'll be checking this blog and compiling the most popular excuses out there, and then -- and here's where it gets good -- they're going to come up with some sure-fire solutions to bust through all of them!

So help yourself and all your fellow dieters out, and comment below with your personal dieting excuses. And don't be shy about it, because like we said at the beginning, we know you have one… :)

Labels: diet, exercise, lifestyle, weight-loss

You know you want to lose weight. You know you want your kids to be a healthy weight. But what about your pets? Think a little pudge on your pet is cute? I think it's time we take a look at pet obesity as a serious problem.

How do we show our pets love? We give them treats. How do we make them do anything? Treats. Good boys get treats! And who isn't guilty of slipping Fido or Fluffy a little nibble of whatever's for dinner?

I'll be the first to admit I’m not helping the problem. My cat (and I use that term loosely; he's really the size of a medium dog) is overweight. Pimp has weighed in at a whopping 22 pounds at vet visits, and I often find myself comparing him to small dogs and saying, "My cat would eat your dog."

Luckily, I've never fed Pimp a small dog, but since he eats any and everything I give him, I have no doubt he'd probably try if I gave one to him. Good boys get small dogs!

Did you know the average weight of an adult cat is 7 to 12 pounds?! The vet told me to put him on "diet" food, which I did. But that hasn't stopped me from filling up his bowl probably too often, showering him with treats and giving him some of everything I eat. He just looks at me with those eyes…

So the realization becomes: It’s not our pets' fault that they're fat. It's not their fault that all our "love" puts them at a higher risk for weight-related conditions. They don't know that a serving of treats is only four pieces, or that they should run around the house for 30 minutes a day to keep their heart healthy.

Sure, a yummy treat or a bite of your juicy steak may make your pet happy at that minute. But are their fattened purrs and tail wags worth it in the long run? Not so much.

I know I've said it before, but I'm serious this time: Pimp's going on a diet. And I know he may yell and cry and wake me up 20 times a night because he thinks he's hungry, but in the end, Mommy knows best -- and I want him around for as long as possible.

Do you have a fat pet, or know someone who does? Have you tried to put them on a diet or do you think they're pleasantly plump? Leave a comment and share your thoughts.

Labels: diet, pets, relationships, weight

It seems to me that many of us have tried some very odd ways to lose weight. And we all have diet horror stories.

Me. I’ve done some stupid things to lose weight. I’ve been struggling with my weight since I stopped playing hockey when I got out of school. Since then, I’ve tried just about every diet under the sun looking for that magic bullet to get my weight off.

While I know that, rationally, no magic diet exists, I’m constantly hearing horror stories. People tell me about all sorts of diets they have done.

Sometimes the conversations go like...

“Oh! OK, I get it now. You mean all I have to do is go to the Amazon Jungle, jump in the river, get covered in blood sucking leeches... and then I lose weight?”

“I got it!”

“You mean I drink three fruit and veggie juice boxes a day... and then I lose weight?”

“Right!”

“So what you do is eat a bowl of rice and a banana 3 times a day... and then you lose weight?”

“I can do that!”

In truth, two of the three diets above I actually did (guess which one I didn’t?).

By far, the worst diet I went on went like this...

“You mean I drink this liquid protein from a bottle that looks like a shampoo bottle... and then I lose weight?” (NOTE to readers: it tasted like shampoo, too!) That one actually landed me in the hospital suffering from dehydration.

Twenty-six years later, what I learned comes down to this (sounds easy right?):

1. Eat less calories than you burn!

2. Exercise!

3. Get your head on straight!

So let’s play a little game. What’s the weirdest, silliest or just plain stupidest diet you have ever done? What’s the craziest diet you’ve heard about? We want to hear your experience.

Go ahead. Share...

Post it below, in the style with “… and then you lose weight?” at the end for bonus points!

Jim

My name is Jim Gilbert and I approve this message!

Labels: diet, quiz

If you love chocolate – and who doesn’t – then you know how over indulging in the sweet treat can wreak havoc on your diet and your waistline. When you get a craving for a quick cocoa fix, you need something sweet to silence your lust for chocolate. Don’t worry, eDiets’ Director of Nutrition Services, Pamela Ofstein, is here to offer advice to your tortured, dark-chocolate soul.

When you’re sweet tooth starts aching for something (anything!) chocolate, you can try these tasty tips for quelling your cravings with sweet snacks that won’t derail your diet. It’s not about giving up the things you love to lose weight; it’s all about making smart choices and managing your cravings for sugary snacks. Pam answers all the tough questions about a treat that used to be considered contraband when weight loss is the goal. Is it possible to keep the sweets and still lose weight? Watch the video to find out.

Labels: diet, food, video

Jon was disgusted by some recent photos he saw, he was having unexplained pains throughout his body, he was denied individual health insurance because of his weight and comments around the Thanksgiving table from a family member all made him realize that something HAD to be done!

Jon had to face the hard truth: He was only in his 20s and he weighed 335 pounds. Even at a strong 5'11, the extra weight was too much for his body to handle. His eating habits were awful -- the pizza, chips, beer and partying had taken its toll.

That's when he came across an eDiets.com ad on the Internet encouraging him to take a Free Diet Profile. Jon followed the link and explored the eDiets Web site and was encouraged by the idea of having his very own customized fitness program! At that time, the meal plan was a nice bonus, but Jon was most interested in the fitness aspect, to get back to his sporty high school roots! Jon selected the Atkins meal plan and got down to business!

With the first several weeks following the plan, Jon lost quickly (about 4 pounds per week), which provided him with some excellent motivation to start. He advises, "Keep it simple: Some fish or chicken or other lean protein and some veggies or a salad is all you need." Jon goes on to say, "It's so simple. I don't have to think, I don't have to count calories and I only have to worry about carbohydrates. For me, it's just so easy, that's the best thing!"

Even though the customized fitness plan is what initially drew Jon to the site, he says he did not begin to incorporate exercise into his daily routine until very recently. He strength-trains with weights three times each week for about an hour at a time, and does an additional three to four days each week of cardio, for about an hour each time as well. He mixes it up between walking and jogging, using the rowing machine and using fitness DVDs from home.

Jon's also a big believer in the Support Boards within the eDiets online community! When we asked him what tool has helped him be most successful, without hesitation he told us, "the Support Boards!" Jon found instant feedback from other members whenever he had a question, and he says, "They gave me cheers for my accomplishments and support and help on all the dieting questions I had. They helped me through the tough times."

Jon recalls one such time when he had been plateaued for some time. He couldn't figure out what had changed and what was causing the plateau, until he realized that the Support Board he had been most connected to had somewhat dissolved, and he had been without a Support Board home for that time. He said, "STARTING a diet isn't hard, it's staying on it that's hard. I realized that without that support and accountability to help me stay on track, I wasn't losing the weight!" Jon started losing again as soon as he became active with a new Support Board.

It's amazing how Jon's life has changed since dropping 105 lbs with eDiets. "It's really like night and day!" he says. "It's all of the little things that happen every day: the airplane seatbelt not having to be extended as far as it goes or the tray table lying flat in your lap. I don't take up all the room in my driver's seat anymore!" He even says that sometimes needs to get help or advice to find clothes that actually fit these days! He finds it difficult to shop for clothing, naturally still gravitating towards larger, baggier clothes. Of course, a nice side effect of the weight loss is a lot more attention from the ladies… Something that's a nice adjustment to make, no doubt!

Jon's current goals are twofold. First, he'd like to continue to improve his jogging, and get to the point where he can run continuously for an hour. Second, he's focused on continuing his weight loss until he reaches his ultimate goal, which he believes will be around 185-190 pounds.

His biggest challenge, he says? "Football season!" Jon admits this is one of the most difficult times of the year for him. He says with confidence though, "I've learned how to handle going out with friends and being social and still being successful on plan." Jon says it wasn't always easy to learn how to make the right choices, but eDiets and the support of friends, family and fellow dieters has certainly made the difference.

Jon doesn't do it alone, and you don't have to either! Start now with a FREE DIET PROFILE (like Jon did!) and join him and all the other successful losers today!

Labels: atkins, diet, health, testimonial, weight-loss

You may be trying to lose weight, but that's no reason to lose your sense of humor. After all, there have been jokes about healthy eating and fitness ever since people started dieting and joining gyms.

Some of these jokes have even become slightly annoying. If one more person tells me about the seafood diet (when they see food, they eat it), I may have to hammer a rusty rail spike into my eye. And yes, I have heard that following a balanced diet means holding a cookie in each hand. Many people have already taken the time to point out to me that the word "stressed" is just "desserts" spelled backwards, so save your breath.

But the fact is that dieting and fitness is now a major part of our culture, so why shouldn't it be part of our humor? Whether it is watching Mr. Creosote eat one more wafer thin mint before exploding in Monty Python's The Meaning of Life or listening to Dennis Leary ponder about the merits of walking up invisible stairs, healthy living has become part of the act.

So what's your favorite joke about dieting? Share with us by posting a comment here.

Labels: diet, fun

Then one night, dateless at New Year's Eve party, she decided that something had to give, and she declared, "This can't be, this is not who I am and this is not who I want to be! I do not want to be wearing a size-14 party dress at any New Year's Eve to come!" And that was the big "a-ha moment" when Alane decided to lose the weight once and for all!

She started with eDiets at 178 pounds and wearing a size 14. After unsuccessfully trying several other weight-loss plans, she saw a link to eDiets.com and began exploring the Web site. Alane liked that she could see sample menus from all of the various meal plans that were available, and that she was able to change between plans to find what works best for her. The Glycemic Impact Plan looked like it would work best for Alane; she liked the idea of eating several smaller meals throughout the day. But she says it was not just the diet, but the Community she found with eDiets that made the biggest difference in her ultimate success!

With the other weight-loss plans she tried, Alane says she felt alone. As a single professional living in the city, she felt she couldn't relate to the majority of people who were part of the other weight-loss plans she had previously tried. But when she joined eDiets, she found an entire community of people just like herself -- people that held lifestyles similar to hers and that had still managed to successfully lose weight! Alane now moderates the "Living Single and Healthy" Support Board, helping others to find a successful path to weight loss while living the single lifestyle. She also frequents the Exercise and Fitness Board, and says the support she receives there helps her with accountability and the friends she made are always helping to cheer her on towards her goals.

Alane found the expert advice available on eDiets to be an indispensible tool as well. She says, "It was an eDiets expert that helped me to make a lot of changes in how I cared for myself." All in all, she says of the Community, "It was a godsend -- I couldn't have done it without them!" The Support Boards helped Alane to find tips and tricks she needed to make it all work when you're working full time, dating and going to school.

After dropping an incredible 44 pounds with eDiets, Alane exclaimed, "It's nice looking better in my 40s than I did all the way through my 30s!" She is now actually maintaining at 134 pounds… that's 4 pounds BELOW her goal weight of 138! Go Alane! Now going to New Year's parties in stylish and sexy size 6 dresses, Alane has gained the confidence to get out there and enjoy the single life and all it has to offer! She also says it's unfortunate, but her weight loss has also improved how people view her at work. "It seems professionalism and ability are unfortunately often partially judged on how you look. I am more effective and better respected now than I was before. I don't feel like people will immediately dismiss me, and I'm more confident!"

Alane cautions that it was not an easy journey for her. She has numerous physical limitations and was on several types of medications that slowed her weight loss and served to compound the lifestyle obstacles that she needed to overcome. But perseverance is the name of the game, and Alane is a true champion of making the best of what she had. On the Support Boards, she's often heard saying, "If you can't do what you think you're supposed to do, do what you can anyway!" That is to say, even if you can't be perfect, doing what you can is better than doing nothing at all.

Alane's last bit of advice? "If it's overwhelming, all of these lifestyle changes, don't try to make them all at once, do it in baby steps! Practice each new change before you incorporate a new one. Approached as practice, slowly it all becomes part of what you do, your lifestyle will change and you won't even know it!" Great advice from someone who's been there!

Find the plan and support you need to suit YOUR lifestyle!
Take our Free Diet Profile and get started today!

Labels: diet, exercise, motivation, nutrition, testimonial, weight, weight-loss

I try to eat healthy -- really I do -- but sometimes between grabbing my gym clothes, finding my car keys, locating a pair of pants that look clean enough to wear to work and getting out into the quagmire that is rush hour traffic, I forget to pack my lunch.

Now I'm at the mercy of fast food purveyors, vending machines and the kindness of coworkers to get my lunchtime food fix. This is where I tend to slip off my normally healthy feeding routine.

A friend of mine was expressing her own disappointment in the fact that her life had become hectic and the first thing to suffer was her diet. Eating right takes planning and discipline, and even if you're using an excellent pre-packaged meal program like those offered from eDiets, you can still forget to grab lunch and be left foraging for food when the lunch hour arrives.

Before you throw your hands up in dismay and decide you'll get back to basics after a calorie-laden lunch, realize that you can minimize the deviation from your diet by making a few simple switches at your favorite fast food joints. You can make the right choices when it comes to food selection.

To unwrap the truth on fast food, eDiets ordered up a few simple switches with David Zinczenko, Editor-in-Chief of Men's Health and author of Eat This, Not That! David slowed down long enough to suggest several ways to make smart decisions, no matter where you eat.

"Most diet books out there exist in a hypothetical world where eaters have absolute control over every meal they eat, which sets up unrealistic goals and eventually another year of broken resolutions," Zinczenko explains. "Instead, we’re telling people to just go about finding the healthiest alternatives possible for every one of your favorite foods."

"For a nation that spends half of its annual food budget on eating out, knowing that a burrito from Taco Bell has 800 fewer calories than one from Chipotle, or that an Egg McMuffin is actually a really good way to start your day could help you save 10, 20 even 30 pounds by the end of 2008."

So Zinczenko delved deeply into the world of fast food and found that getting nutrition facts for many meals was about as easy as getting a Big Mac at Burger King. Many fast food franchises weren't forthcoming with the facts.

"One of the most concerning things we uncovered over the year we spent researching this book is the fact that many chains obfuscate the fat and calorie counts of their menu items, and fight any attempt to shed light on what, exactly, is going on between their buns and inside their taco shells," Zinczenko says.

If you barely have the time to pack your lunch, we know you don't have the time to canvas restaurants in your area to get all the food facts, so we've supplied some simple tips to cut fat and calories from your lunch.

Tips for a Leaner Lunch:
"Simply ordering your sandwich or burger sans mayo saves up to 25 grams of fat (go with barbeque sauce or honey mustard instead)," David suggests. "And every slice of American cheese you melt on your burger adds 6 grams of fat."

Save 370 calories and 20 grams of fat by skipping the over-sized shell with your next taco salad at Taco Bell. Also, you can order almost any menu item "fresco" style which will replace the cheese and sauce with chunky salsa to dramatically cut calories and fat.

"Always opt for the thin crust variety rather than the pan pizza or the deep dish -- that alone will save you at least 100 calories per slice," David explains. "Eating just four pieces of pepperoni on your pizza packs an additional 100 calories."

Instead of ordering a foot-long sandwich at Subway, order the six-inch sub and double the meat. You'll save more than money -- this simple switch will save you 230 calories on a turkey sub.

Get a side salad instead of fries. Even eating three garden salads from Burger King would still give you less calories than one small order of French fries. A Whopper Jr. (without mayo) and a garden salad from the King weigh in at 365 calories and 12 grams of fat, while a BK Big Fish Sandwich and medium fries tip the scales at a staggering 1,000 calories and 52 grams of fat.

So even at a place like Burger King, which David ranks as pretty low on the healthy list, "with more harmful trans fat clogging its menu than McDonald’s or Wendy’s and several 1,000-calorie-plus burgers," it is possible to make a healthy choice.

So if the King doesn't rule when it comes to a leaner lunch, what places top the list for healthiest fare?

"Chick-Fil-A is a clear winner," David proclaims. "Not a single entree on the menu breaks the 500-calorie barrier, a feat unmatched in the fast-food world. Subway is another good choice, as long as you go easy on cheese and dressing. They offer an impressive selection of 6-inch sandwiches containing less than 400 calories."

Those are just a few easy ways to make your lunch a little leaner, because life very rarely goes according to plan and, sometimes, you have eat on the fly. Just remember, when they ask, "Would you like fries with that?" The answer is "no." Order up!

For more information or to buy a copy of Eat This, Not That! click here.

Have you crafted an emergency meal that satisfies your craving for fast food without destroying your diet? Do you have your own tips for successful lunchtime survival? Tell us about it!

Labels: career, diet, food, tips

How can that be for a beautiful, outgoing, young woman in her early 30s? Excess weight is how. At 5 feet 5 inches and 215 pounds, Victoria just couldn't perform like she used to. And perform she had! Victoria had been a dancer through her college years, and was now suddenly struggling with her weight. The weight left her breathless, unable to perform simple, routine activities like stairs without difficulty. Complex modern dance routines were definitely not on her playbill any longer.

The same day she became aware of the decline in her fitness level, she was also confronted by a rude stranger in a parking lot. His words should not be repeated here, but Victoria says, "It was harsh! But it made me think; it opened my eyes!"

Victoria's eyes were opened to the fact that she had to do something about her weight. She bought books and talked with friends and was trying to decide on a course of action when her sister called her and said she should check out eDiets.com. Victoria followed her sister's advice and went to the Web site.

"eDiets simplified dieting," she says. It takes all the information you could find in a book and puts it to practical use for you by providing shopping lists, customized meal plans, personalized exercise routines, she says. Plus, "all the support!" And all at your fingertips! "You'll use eDiets far more than any book you'll read once and then let sit on your bookshelf!"

While Victoria started losing weight right away, she still struggled with making the time to plan and prepare ahead. A must for any dieter, it requires developing discipline and willpower. Luck for her, she found the support and accountability she needed to develop those strengths right within the eDiets Support Groups. Victoria says of her Support Group family: "They always helped ease my worries about staying on track. They helped me to stay focused!"

Victoria has found her focus -- she took off and kept off 65 pounds! She looked fit and fabulous. But life threw her a little twist, and a little less than a year ago, Victoria had to have some surgery and was not able to be as active as she normally enjoyed. Victoria gained back about 25 of those 65 pounds she lost, and decided then and there that it was time to put a stop to it before things got out of hand!

Enter eDiets Meal Delivery! This time, Victoria turned to our tasty, fresh-prepared meals delivered right to her door. It was just the thing she needed to get back on track. Since teaming up with eDiets' Meal Delivery, returning to her former active lifestyle and taking up Pilates, she's lost those 25 pounds again -- plus 10 pounds more!

Today, Victoria weighs just 140 pounds, and she says she expects her ultimate goal weight to fall somewhere around 135. Almost there! When we asked Victoria how her life has changed since losing the weight, she told us, "Overall, I lost the weight and I got my life back. I gained the confidence to follow my dreams and go after a wonderful new job opportunity, and I got it!"

It goes to show you'll never know what you gain when you lose, and eDiets is here to help you get there in the way that works best for you.

Inspired by Victoria's success? If you're ready to lose weight and look and feel your best, we can help you make it happen... Plus, no dishes, counting calories or cooking (we promise!). Click here and get a FREE GIFT for trying it out!

Labels: diet, weight-loss

If you're one of the millions of Americans who will be tuning in to Hollywood's biggest party of the year on Sunday, you may find that watching all those scantily-clad stars strut down the red carpet is a bit rough on the self-esteem.

Once you've had enough time to notice that those women are unrealistic ideals, you'll feel better, but you can still use them as good motivation to get in shape. With our Oscar Party plan, you'll enjoy winning low-fat hors d'oeuvres, and be too busy having fun to spend the night mindlessly munching or feeling lousy about your body. Use these tips and the award for best weight-loss effort goes to... why, YOU, of course!

Dress the Part. Host a party and suggest that guests get gussied up to watch the show. Dressing up can help you feel better about your appearance when all those perfect bodies in designer gowns begin appearing on the screen. Plus, you may find that you're less likely to dig into the chips and dip when you're wearing something more elegant.

Be An Interactive Audience. Have a betting pool. If you get everyone involved in voting for their own favorite flicks and keeping track of their answers they'll be too busy to think about their next bite. You can print out a ballot at www.oscar.com. Or, get even more serious by logging on to ABC's enhanced TV site, predicting winners as they are picked, and participating in interactive polls.

Use the Time Crunch. If you're not getting dressed up to go to a party, put on workout clothes and get some exercise during the show. Walk or jog in place or lift weights while you watch. Every time someone's speech gets interrupted by the music because they're rambling on for too long, drop and give us 10 crunches. And at commercial time, do at least five push-ups.

Snub the Unknowns. During the categories that you know nothing about -- and don't mind missing -- don't just sit there. Get up and move around. Offer to refill drinks, get yourself a glass of water, or start counting those ballots.

Serve Winning Appetizers. Whether you're hosting the party or joining someone else's festivities, you'll want to arm yourself with at least one low-fat, but tasty snack. These five-minute appetite pleasers are so tasty, they're fit for the stars:

Mushroom Cups
Combine spreadable, whipped low-fat cottage cheese with crushed, fresh basil, garlic powder and chopped shiitake mushrooms. Fill small phyllo cups with mushroom mixture and top with shavings of Asiago cheese.

Sweet and Spicy Shrimp
Rub steamed shrimp with chili paste and place on long wooden skewers. Serve with plum sauce.

Mediterranean Crostini
Toast French bread baguettes in a broiler and cut into half-inch thick slices. Top with low-fat scallion cream cheese, mixed with light tomato sauce and alternate toppings of artichoke hearts, sliced black olives, roasted red peppers and asparagus tips.

Mini Crab Cakes
Combine 1 pound fresh lump crab meat, 1 cup plain bread crumbs, 2 beaten egg whites, 1/4-cup fat-free mayonnaise and 2 teaspoons Old Bay seasoning in a bowl. Form into half-inch patties. Arrange on a broiler pan coated with nonstick cooking spray and broil, turning once, about 5 minutes or until golden brown. Serve with fat-free sour cream.

"Champagne" Punch
Instead of alcoholic beverages, serve a lower-calorie festive beverage (after all, it is Sunday night). Combine one part diet ginger ale, one part sparkling cider and one part low-calorie cranberry juice and add a dash of lime. Garnish with lime slices.

Labels: clothes, diet, food, fun, tips

So pull up a chair, put aside your "lose 50 pounds by eating only grapefruit" article and open your mind for just a little while. You may disagree with these facts, but that's what keeps the myths alive.

And, away we go…

MYTH: Women will get big if they weight train.
A woman has approximately one-third the testosterone compared to a man, so putting on a ton of muscle is not going to happen. The women you see in the magazines who look big and manly are on steroids, growth hormones, etc. You may look bulky if you're carrying excessive body fat and building muscle. However, if you're reducing body fat, you'll eventually be able to see those lean, defined muscles.

MYTH: You must work out five to six days per week to make progress.
I see a lot of people in the gym five to six days a week, and they'd be better off playing ping pong. Consistency and level of effort is the key. I'd rather see someone work out three days per week with enthusiasm and intensity, than five inconsistent days of lackadaisical effort. In fact, for those clients that have trouble with motivation, I recommend only two days of workouts per week, but they must do it every week.

MYTH: Spot reducing is possible.
The human body loses fat over the entire body at various rates of speed. It's impossible to spot reduce. If you're focusing on only losing fat that sits on your hips, it won't work. Generally, the first place you gain fat is the last place you lose it.

MYTH: Stretching prevents injuries.
After analyzing the results of six studies, researchers at the U.S. Centers for Disease Control and Prevention could not find any correlation between stretching and injury prevention. According to Dr. Julie Gilchrist, one of the researchers involved with the study, "Stretching increases flexibility, but most injuries occur within the normal range of motion." Dr. Gilchrist goes on to say, Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science."

Make no mistake: A stretching program is not without benefits. Seven of nine studies suggest that a regular stretching program does help to strengthen muscles. However, it does not appear to actually prevent injuries. Warming up prior to exercise and increasing blood flow to the muscles is actually more conducive to injury prevention. I'm not suggesting that you eliminate stretching. It is valuable and flexibility is certainly important as we age. However, we may be off base assuming it's an injury-prevention technique.

MYTH: One should lose weight before they begin an exercise program.
There is no physiological reason to lose weight prior to beginning an exercise program. Exercise is the best thing for your health, and there is no time like the present to start. There are too many benefits of exercise to list here, but you're doing every system and cell in your body a world of good by exercising. Any amount -- starting with five minutes a day -- is beneficial.

Fat loss and muscle gain are only two of the many benefits that your body will experience from exercising. Each day will get a little easier as you become more fit. There is no justification for waiting to begin--unless you have orders from your doctor.

Whether you exercise with 20 percent body fat or 30 percent body fat, you'll still be providing your body with the same benefits. When you carry less weight, you can move a little more easily, and it may be less strenuous on your heart. You can be more fit at 30 percent body fat if you are exercising than if you try to achieve 20 percent body fat without exercising.

The goal is to gain or preserve muscle and lose fat -- not just lose weight (which implies both muscle and fat).

MYTH: Lifting weights very slowly is the best way to weight train.
Lifting super slowly produces super long workouts -- and that's it. University of Alabama researchers recently studied two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of one second up and one second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the super slow lifters.

The real expert says: "The best increases in strength are achieved by doing the up phase as rapidly as possible," says Gary Hunter, Ph.D., C.S.C.S., the lead study author. "Lower the weight more slowly and under control." There's greater potential for growth during the lowering phase, and when you lower with control, there's less chance of injury.

MYTH: Eating a lot less or going on a crash diet will get the results you seek.
This was a dietary strategy popularized prior to the 1980s. People would go on crash diets like the grapefruit diet and lose weight -- meaning muscle and fat. They assumed just eating less would take care of everything.

Today, we know total calories are important, but so are the amounts of protein, carbohydrates and fats in the diet.

A slight caloric deficit (less than maintenance) must be adhered to, as well as eating small meals and snacks every two to three hours. This helps to control blood sugar; and it is a fact that blood-sugar control will help you to lose fat. It may look confusing, but eDiets.com takes all the planning and hassles away by doing it for you.

MYTH: Performing countless abdominal crunches thinking it will get rid of the "pooch" area on the lower tummy/abdominal area.
I get a question related to this issue approximately 20 times per week. It is not possible to spot reduce any area of the body. The real solution is to reduce overall body fat through a slight caloric deficit, add resistance exercise (weight training) to stimulate the metabolism, and cardiovascular exercise to burn additional calories. That's the way to fat loss.

Performing crunches will never reduce the abdominal area because it only serves to strengthen muscle, not flatten a specific area. Just as 200 bicep curls will not make the arm smaller, nor will 200 abdominal crunches make the waist smaller. You cannot spot reduce any part of the body. It's just not physiologically possible.

MYTH: Performing a lot of cardio is the best way to lose fat.
Some people go up to 90 minutes or longer on a cardio machine. The problem with this strategy is it's completely ineffective. It's a poor method to lose body fat and a real time waster. You can work out for long sessions with moderate intensity or use shorter sessions with higher intensity (based on your fitness level). You can't do both!

The shorter, more-intense session will burn more overall calories and preserve muscle, which will make you look tight and lean when you get to your scale weight goal. In addition, the shorter, intense sessions will have a more profound effect on the calories you continue to burn 24 hours after completing the session.

Want to lose fat efficiently through cardio? Pick up your pace a bit and try to get a more intense and efficient 30 to 45 minutes. You don't need to be huffing and puffing for dear life, just increase the intensity a bit and keep it sustained at a higher level within your target heart-rate range.

MYTH: Calories are the only thing that counts when trying to lose fat or gain muscle.
Ratios of proteins, carbohydrates and fats are also important. The key to losing fat and gaining muscle is controlling and manipulating insulin levels. In simple terms, when we consume excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body's blood sugar rises. When this happens, the pancreas secretes insulin to lower blood sugar levels.

One of the many drawbacks of this happening excessively is, along with putting you at risk for diabetes, the body also holds onto stored fat! A balance of proteins, carbohydrates and fats works most efficiently in losing fat and gaining muscle.

Don't forget, the ultimate key to a lean and tight body is the combination of proper nutrition, exercise and consistency.

As always, check with your doctor before starting any exercise program.

Have you fallen for any fitness and nutrition myths? If so, let us know about them by commenting below!

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.

Labels: diet, exercise, nutrition, tips

Trendy diets are fleeting; they come just as fast as they go. But last year, some of the craziest diets came to light and won't soon be forgotten, thanks to their celebrity supporters. There were so many bad diets, but we searched high and low to find candidates for our "worst celebrity diet hall of fame." Here are the winners.

Kirstie Alley's "Shortcut" Diet
Remember when Kirstie Alley shed a whopping 75 pounds on the Jenny Craig diet? Her weight-loss success was so widely publicized that the actress even appeared on Oprah in a bikini. That was a year ago, and this is now. We think Kirstie might need to call Jenny again, collect. It's rumored the actress has gained back the weight she so famously lost. Over the summer, Kirstie was spotted looking heavier and more like her pre-Jenny days. And it didn't help that in one of her Jenny Craig commercials she's seen sitting down (and nicely camouflaged) behind the wheel of the car.

Beyonce's Maple Syrup Diet
It's hard to imagine that one of the sexiest women in Hollywood went on a crash diet, but that's what singer/actor Beyonce did to prepare for her role as a supreme diva in the movie, Dreamgirls. Beyonce dropped an unbelievable (and dangerous) 20 pounds in two weeks on the "Master Cleanse Diet," (a.k.a. The Lemonade Diet). On the Master Cleanse Diet, you drink a beverage (no food) made from lemons, maple syrup and cayenne pepper for 10 days. You'll see a dramatic weight loss… if you don't drop dead first. Plus, too much crash dieting will trick your body into storing fat instead of burning it.

Looking for a healthy diet that actually works? Click here for a FREE diet profile.

Anna Nicole Smith's Alleged TrimSpa Diet
Even those of us who live under a rock now know that the late bombshell, Anna Nicole Smith, lost about 70 pounds by using the TrimSpa supplement pills. If you remember how heavy Anna appeared on her reality show, you know something worked. But was it really the TrimSpa pills? Or did she secretly undergo liposuction before she endorsed TrimSpa? Fast forward to Anna's tragic death and investigators searching the blonde star's hotel room and finding a refrigerator full of – ahem – another company's weight-loss shakes. Oops!

Britney Spears' Junk Food Diet
Your mother wasn't kidding when she said, "Don't eat junk food -- it'll make you fat." Enter exhibit A, Britney Spears. Sure, she's had two kids, but our favorite pop-tart is looking heavier, sloppier and more unkempt than we've ever seen her. It seems that the fallen starlet's well-documented diet of In-N-Out burgers, Starbucks frappucinos and Red Bull drinks have all caught up with her. Britney is far from overweight by normal standards, but she's definitely not the toned Britster we once knew with to-die-for, six-pack abs. Remember that embarrassing performance she did at the Video Music Awards sporting a belly in an ill-fitting bikini? No more, Britney. Give us less, much less, of you altogether.

Jennifer Hudson's American Idol-Dreamgirls Diets
While her Dreamgirls co-star Beyonce was starving herself to slim down for her diva character, Jennifer Hudson had the opposite challenge; she had to gain weight to play the character of Effie. The Oscar-winning actress gained 20 pounds in two weeks and said she did so by eating "all the cookies, cakes and pies I could." And believe it or not, Jennifer says she lost a whopping 60 pounds during American Idol because of all the stress. The good news is Jennifer's back to eating well-balanced meals. Look for her as Carrie Bradshaw's assistant in the upcoming and highly anticipated Sex and the City movie.

Nicole Richie's "Skin-and-Bones" Diet
When The Simple Life star got busted under the influence driving the wrong way down an L.A. highway, she weighed in at a mere 85 pounds. In pictures and on the red carpet, Nicole's arms and legs looked like tiny twigs that might snap off and break with just the right amount of wind. Her head and those famous oversized glasses were the biggest thing on her whole body. She never admitted to having an eating disorder, but clearly, something was awry. Thank goodness for divine intervention this year. Only the arrival of a baby could cause Nicole to gain lots of desperately needed weight. A mere two weeks after the birth of her daughter, the new mom looks great. Keep it up, Nicole – and by that, we mean the weight.

Remember, fad diets may work in the short run, but depriving yourself of certain food groups for quick weight loss is a recipe for disaster in the long run. Sensible eating and regular exercise are the cornerstones of any good diet plan.

What's the most ridiculous fad diet you've ever tried? Share them with us by commenting below!

Joy Davis is a freelance writer who specializes in holistic wellness, fitness and travel. Several of her articles have also appeared in City Smart Magazine.

Labels: celebrity, diet, nutrition, weight-loss

These true-or-false questions may shed a little light on some of the more misunderstood and mysterious foods, as well as their effect on your diet.

TRUE OR FALSE

All fats are bad, and following a low-fat diet is the best way to lose weight.
False: Fat is necessary for energy, especially for active and growing kids, for hormone function, vitamin absorption and transport. Fats add flavor to your food, but fat contains more than twice the calories -- per gram -- than protein and carbohydrates. Fat is more concentrated in calories, so to lose weight on a calorie-controlled diet -- you need to eat less fat.

Nutritionist Susan Burke, suggests you choose your fats wisely: "nuts, avocado, seeds and fatty fish contain immune-promoting monounsaturated fat and omega-3 fatty acids."

The only good thing about fiber is that it gets you regular in the restroom.
False: While that is one benefit, fiber also helps to lower the risk for heart disease and cancer. Also, a diet high in fiber translates into increases in the intake of fruits, vegetables and whole-grain foods. Fiber helps fill you up, without adding calories. Foods high in fiber are generally lower in calories, fresh and can help you maintain your weight loss, according to Susan.

Fresh vegetables are better than frozen.
False: In fact, frozen vegetables can be healthier than fresh depending on how long the fresh vegetables have been sitting in the market. Frozen vegetables are processed at their peak nutritional value, whereas it could take days, even weeks, for fresh vegetables to be transported. It could be even longer before you cook them. Health experts recommend you eat at least five servings of fruit and vegetables daily -- fresh or frozen.

Tomato sauce is a better cancer fighter than raw tomatoes.
True: When tomatoes are heated -- like in sauce or the processing of ketchup -- the benefits of lycopene are enhanced because it's more easily absorbed by the body than when in raw tomatoes. Studies show that the body uses lycopene for protection against breast cancer, prostate cancer and heart disease.

The benefits of grapes come from a valuable nutrient called grapetine, which is necessary to keep the squishy substance in your eyeballs replenished.
False: Grapes are full of beneficial nutrients and antioxidants; however, grapetine is not one of them. In fact, it's not real at all. A study from the Journal of Nutrition shows that eating fresh grapes may prevent the accumulation of harmful oxidized cholesterol and those naturally occurring antioxidants in fresh grapes, known as polyphenols, are believed to be responsible for this positive effect.

One polyphenol in particular, resveratrol, has demonstrated its ability to help protect against arterial wall damage caused by "bad" (LDL) cholesterol. Another polyphenol, tannin, was shown in a Canadian study to eliminate disease-forming viruses and tumors. Grapes also include high levels of caffeic acid, which is a strong cancer-fighting agent.

Mushrooms are good for more than just making tie-dye shirts groovy.
True: Mushrooms are an underappreciated, low-calorie food rich in nutrients. Mushrooms surpass all other items in the produce category in selenium, which was shown in one study to decrease prostate cancer by 60 percent. Also, mushrooms are an excellent source of three essential B-vitamins: riboflavin, niacin and pantothenic acid.

Additionally, mushrooms are an under-recognized source of potassium, which has been shown to help regulate blood pressure, keep the right balance of water in fat and muscle tissues, and ensure the proper functioning of cells. One 3-ounce portabella mushroom cap provides more potassium than an orange or even a banana.

The banana is an appealing fruit, packed with nutrients, that won't cause you to slip off your diet.
True: Bananas are a great source of vitamin C, potassium and dietary fiber. Potassium is an essential mineral for protein synthesis and the building of muscle because it stimulates nerve impulses for muscle contraction. Since bananas are sodium-free and very rich in potassium, they can be eaten as part of a diet to reduce the risk of high blood pressure. Plus, bananas contain a good supply of vitamin B6, which is significant in the production of antibodies in the immune system, as well as helping in protein metabolism, red-blood-cell formation and functioning of the central nervous system. Bananas have no fat, cholesterol or sodium.

Eggs will kill you with their high cholesterol content.
False: An egg is high in cholesterol, but all that cholesterol does not go directly to your bloodstream and arteries. Actually, in healthy people only a small amount of the cholesterol in food passes directly into the blood. In fact, most of the cholesterol that circulates in the blood is created by the liver in response to saturated and trans fats in the diet, which does translate into an increase in heart disease.

Eggs are good for you -- inexpensive and loaded with nutritional benefits. For about a dime, an egg has 6 grams of protein, healthful unsaturated fats, key vitamins and minerals such as iron and riboflavin, and it is low in saturated fats and free of trans fats. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.

Figs are not just good for filling Newtons.
True: Although, the Fig Newton is the third most popular cookie in the U.S., with Americans consuming more than 1 billion per year, the fig is also a fruit -- and it's good for you. Research at Rutgers University reveals that dried figs contain omega-3 and omega-6 essential fatty acids, plus a number of phytosterols, which decrease natural cholesterol counts. Figs are also good for your bones because of their calcium to phosphorous ratio, which is ideal for the absorption of both minerals. Half a cup of figs contain as much calcium as a half-cup of milk.

Now you know, and as my old friend GI Joe says, "Knowing is half the battle."

Labels: diet, food, nutrition, quiz, weight-loss

What additives do you require to keep your engine running on all cylinders? The vast majority of foods with healing qualities work best in preventative roles and are most effective when consumed as whole foods. If you're not already eating these superfoods, it's time to get in the fast lane.

Bean Dieting?
Beans are a great source of protein and fiber and are extremely filling, keeping you full longer and helping to decrease obesity. Additionally, The Journal of the American Medical Association published a study in November 2005 reporting that a healthy diet rich in lean protein -- about half from plant sources such as beans -- was found to lower blood pressure and "bad" LDL cholesterol, and to cut the risk of heart disease by 21 percent. This magical fruit is full of antioxidants and in some studies has been shown to reduce the risk of colon cancer.

Thank You Berry Much...
Strawberries, raspberries and especially blueberries have been touted as great sources for antioxidants. Researchers at the USDA Human Nutrition Research Center on Aging at Tufts University analyzed 40 fruits and vegetables for their disease-fighting antioxidant activity. They found blueberries to have two to three times as much antioxidants as apples, broccoli, spinach and many other fruits and vegetables.

Berries are thought to slow the deterioration of joints as well. According to a Boston University study of arthritis patients, these foods protected joints because of the vitamin C they contain. Vitamin C is also a key component in the creation of collagen, a necessary component of cartilage and bone.

Go Nuts for Your Heart
Nuts are a great source of protein and omega-3 fatty acids (you know this), but did you know they can help lower "bad" LDL cholesterol levels? Walnuts have especially high levels of omega-3s, which reduce the risk of heart disease and hypertension.

Japanese men and women who ate a one-fourth to one-third cup of walnuts a day lowered their "bad" LDL cholesterol levels by up to 10 percent. Walnuts, almonds and pistachios are all high in arginine, an amino acid that increases blood flow to the heart.

Grainy Reception
Researchers at the University of Minnesota suggest that eating three daily servings of whole grains can reduce the risk of heart disease by 25 to 36 percent, stroke by 37 percent and Type 2 diabetes by 21 to 27 percent. Whole grains include oats, whole wheat, brown rice, bulgur and bran. Ditch the Wonder Bread -- you’re a grown up now. Go for breads labeled "whole" and skip those "enriched" kiddy breads.

Yo-Yo-Yogurt
Yogurt is the king of foods containing probiotics, the "friendly" bacteria that helps fight illness and disease. Yogurt seems be the most beneficial of the probiotics. Two recent studies suggest that eating yogurt significantly improved a person's ability to fight off pneumonia. You can eat yogurt every day -- just make sure the brand you buy contains "live" or "active" cultures, as the bacteria won't be very effective if they're dead before you ingest them.

Fish Food
Study upon study indicates that incorporating salmon into your diet reduces blood pressure, lowers cholesterol and helps prevent heart disease. New research from the University of California, San Diego, reports that a higher intake of omega-3s appear to preserve bone density, keeping your bones stronger and protecting against fractures. These omega-3s can also be found in other cold-water fish, such as sardines, tuna and mackerel.

Cabbage Curbs Cancer?
The American Association for Cancer Research presented a study at the November 2005 meeting that found Polish women who ate cabbage or sauerkraut (fermented cabbage) four or more times per week were 74 percent less likely to develop breast cancer. Additional studies found that cabbage may also protect against lung, stomach and colon cancers. The secret ingredient seems to be sulforaphane, a phytochemical in cabbage that works by stimulating cells to eradicate cancerous substances.

Labels: diet, food, tips, weight-loss

Losing weight is difficult. It takes healthy eating, exercise, commitment and support. Couples support each other through all sorts of lifestyle changes, such as marriage, a career switch and childbirth, but what about dieting? When two people agree to share everything, shouldn't a commitment to healthier living be at the forefront?

According to a new report from Yale University, "When both members are equally motivated to shed pounds, they can support each other and achieve greater weight loss than when they go it alone."

Why should the two of you diet together? Find out how working together as a couple can create even greater result