Diet & Fitness Blog

That's something my dad always used to say when we would complain about eating the same leftovers repackaged as something different. And, well, times were tough. I always had enough to eat, but it got old eating so much chicken.

Times continued to be tough as I left for college. It was an amazing feat that I could live on such measly means. I worked, but $6.25 an hour doesn't go very far. Plus, most of my monthly food budget was guzzled down during late night beer runs and Saturday afternoon football games. My priorities were a little different then.

I mostly subsisted on tuna sandwiches, ramen noodles, macaroni and cheese, PB&J, pizza and beer -- primarily pizza and beer, though. It wasn't the healthiest diet, but I was in college and, like I said, my priorities were different then.

Now, as the country teeters on the edge of recession, gas prices hit astronomical numbers and food prices force me to cut the frills from my food purchasing, I find myself all grown up, living on my own and realizing how difficult it really is to make ends meet.

Times are tough.

However, I still have my health (another of my dad's favorite sayings), and I think that's crucially important to remember. Maintaining a healthy diet and exercise routine keeps some sense of normalcy as prices spiral out of control.

Since we're all about eating healthy here at eDiets, I thought now would be the perfect time to share some terrific tips to savvy shopping. You can't just stop buying food if it gets too expensive -- that's not an option. However, if you maintain a certain level of food flexibility, you can still eat healthy, delicious meals without blowing all your dough.

"You have to be flexible when it comes to meal planning, switch things around and make substitutions to really make your dollar stretch," explains eDiets Director of Nutrition Services Pam Ofstein.

Pam recommends looking for sales on protein sources first. Substituting skinless dark meat chicken for white meat can save some money without adding too much fat to your meal. Pork can also be an inexpensive meat alternative. It is, after all, "the other white meat."

"The key with any kind of meat is trimming the fat and watching portion sizes," according to Pam, who recommends trying pork loin or a nice lean pork chop.

One area you shouldn't be flexible on is planning.

"Planning is the key. If you can plan your meals, it's much easier to eat healthy on a budget," Pam says.

So here's Pam's 5-point plan to keep your waist thin and your wallet fat:

1. The scoop on the coupon. Check the newspaper and Internet for advertised savings and specials before you make your grocery list. This is a good way to find places to cut costs and get an idea of what you want to eat for the upcoming week.

2. Plan your meals. This will let you know exactly what you're going to need, which is essential for the third step:

3. Make a list, check it twice. A list will tell you exactly what you're going to need, give you a good idea of what you will spend and keep you on track when you go to the store. If it's not on the list, it's not in the cart. This step will also help limit trips to the grocery store, which will limit your chances to make unnecessary impulse purchases -- which can account for as much as 40 percent of what you buy, according to industry insiders.

4. Generically challenged. Pam recommends trying store brands, which can be significantly cheaper. Many of the store brands are made in the same factories, by the same companies as the pricier nationally known brands. What you pay for is the branding and ad costs. Check the ingredients and you may be getting essentially the same thing for less money -- without sacrificing quality.

5. Little numbers make a big difference. Most supermarkets will display a "price per unit" on the shelf's price tag. This number gives you the exact cost of what you're paying per unit -- whether it's ounces, pounds or portions. It's the easiest way to compare prices regardless of package size. Just because you're buying in bulk doesn't mean you're necessarily saving money. In fact, if the larger portion spoils before you finish it, you're actually wasting money.

Pam offers one final tip to avoid impulse purchasing:

"Never go to the store hungry. You will buy things you don't need. Eat, then shop. Impulse purchases are almost never healthy and usually unnecessary and expensive."

Hopefully these tips will help you stretch your food dollar a little further, and just remember: It could be worse. Times were really tough in my grandfather's day. Not only was money tight, but he had to walk uphill, both ways, in the snow just to get to school. Now those times were really tough.

Do you have some supermarkets secrets to save money? Share your tips here and help to be healthy on a budget.

Labels: food, news, tips

Of all the nationally recognized holidays, April 30's is my favorite. If you're one of the few who aren't "in the know," it's Oatmeal Cookie Day. It's time to celebrate!

Is there anything more comforting than a warm, soft cookie straight from the oven with a nice glass of milk? My favorite cookie flavor is oatmeal raisin. I could eat them by the dozen -- and sometimes I do. Since they're made with real oatmeal, they're healthier than regular cookies, right?

"Well, it's still a cookie," explains eDiets Director of Nutrition Services Pam Ofstein. "But it can be a better choice than, say, chocolate chip or sugar cookies."

Pam recommends this recipe for oatmeal cookies because it's made with rolled oats, egg whites and whole-wheat flour as a low-fat, low-cal cookie that won't leave you all soft and doughy in the middle.

"With a glass of low-fat milk, this oatmeal cookie is a tasty treat with wholesome ingredients to satisfy your sweet tooth. That little something special to end a healthy meal," suggests Pam.

If plain old oatmeal cookies aren't exciting enough for you, Pam recommends adding raisins or dried cranberries to add some sweetness, as well as valuable anti-oxidants. And if you're looking for something with a little more crunch, add some walnuts for an extra dose of protein and heart-healthy omega-3s.

As far as cookies go, the oatmeal cookie is a healthier selection than most, but don't go all Cookie Monster and eat the whole batch. Just grab a glass of milk and enjoy!

Preparation time: 15 minutes
Baking time: 12 minutes

Ingredients
3/4 cup all-purpose flour
1/4 cup whole-wheat flour
1 1/4 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon ground allspice
1/2 teaspoon grated whole nutmeg
1/8 teaspoon ground cloves
2/3 cup packed brown sugar
5 tablespoons stick margarine or butter, softened
1 teaspoon vanilla extract
2 large egg whites, beaten
2/3 cup regular oats
Cooking spray

Preparation Instructions
Preheat oven to 350 degrees. In a medium-sized bowl, mix the flour and next six ingredients (flour through cloves). Beat the sugar, margarine and vanilla in a large bowl with a mixer at medium speed until light and fluffy. Add the egg whites and beat well. Stir in flour mixture and oats. The mixture should be soft, not gooey. If needed, add more flour.

Drop by level tablespoons 3 inches apart onto baking sheets coated with cooking spray. Bake at 350 degrees for 12 minutes or until crisp. Cool on pan 2 to 3 minutes or until firm. Remove cookies from pan; cool on wire racks. Makes 24 cookies.

Nutrition Facts
Serving Size: one cookie; Calories 76; Protein 1 g; Total Carbohydrate 12 g; Dietary Fiber 1 g; Sodium 61 mg; Total Fat 3 g; Saturated Fat 0 g; Cholesterol 0 mg

Labels: food, holidays, recipes

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

By Dorian Wagner
eDiets Senior Copy Editor

If you could eat only ONE food for the rest of you life, what would it be?

Don’t ask me how this popped in my head (honestly, you probably don't want to know), these random thoughts usually just come to me at the weirdest times. But no matter whether it was in the shower or during American Idol, I started thinking about which food I would pick if I had to eat the same thing forever, from now on.

And you know what? The answer was simple: bread and butter.

I could live on bread and butter (and I'm pretty sure I basically did growing up). Some of my earliest memories are of my grandfather buttering my bread for dinner -- "You want super-butter?" YES! Of course I want super butter; the more the better.

Give me a loaf of bread and some butter and I'm happier than a pig in, well, you know. I would eat it for breakfast and dinner, lunch and snack, in my house or with a mouse, under the table or with Betty Grable… OK, that's just silly, but you get the point. Bread, do you take Butter? I do. Butter, do you take Bread? I do. (The perfect marriage!)

So if you could pick only ONE food to eat for the rest of your life, what would it be? Share with us by commenting below!

Labels: food, quiz

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

Labels: food, fun, holidays, relationships

From being the object of affection in Harold and Kumar Go to White Castle to being the villain in Super-Size Me, food has played an integral role in countless films throughout history while breaking down Hollywood's most bigoted barriers.

To celebrate these forgotten heroes of the silver screen, eDiets sat down with a few of the most famous foods from some of history's most popular films to find out what it was like to rewrite the rule book -- and honor their achievements as social trailblazers.

"When I got the part, I knew it was a big opportunity in my career," explains Tony Di Cannoli. "I took some heat from the Anti-Italian Food Defamation League, but I think it really changed people's perception of what ethnic foods could portray on screen."

He now sits in an Italian Market window in an undisclosed Midwest town -- past his acting prime and in the witness relocation program -- but remembers those glory days working with Pacino, Coppola and the rest.

"The original line was, 'Leave the cannolis. Take the gun,' but I says to Francis, 'that's not realistic -- an Italian never leaves a cannoli behind," he explains. "It changed the whole movie and showed that food is more important than guns, which is the underlying theme of those films."

Indeed it is, so we salute you Mr. Cannoli, wherever you are, for your daring role in The Godfather. And as Peter Clemenza said, "Leave the gun… Take the cannolis." Bravo!

Best Man-on-Food Romance
In American Pie, a film about the relationship between young men and their desserts, most of the stars went on to TV and movie fame while one cast member -- who bared all -- watched her life crumble.

"Originally, when the director offered me the part, he said it would be done very tastefully," explains Ms. Apple Pie (who asked we not use her real name). "Of course I was nervous. I had never done a love scene, and man-food love was seriously frowned upon at the time!"

It turned out to be one of the hottest, steamiest love scenes ever filmed, as well as being crucial in bringing the sexual rights of food to the forefront.

"Sure, people had seen man-woman, woman-woman, man-man and a few other combos, but this was the most graphic example of inter-culinary lovemaking ever shown on the big screen. It was truly groundbreaking," remembers Ms. Pie.

However, many rightwing religious groups spoke out against her "immoral and inappropriate relationship," both on and off the set of American Pie, with costar Jason Biggs.

"I got death threats, but we were in love," she recalls. This fairytale, however, would not have a Hollywood ending for the aspiring starlet.

Due to the backlash from her love scene, she never worked in mainstream film again, her relationship with Biggs ended and she fell into a life of drugs, alcohol and selling slices on the side of the street.

"It opened a lot of doors for a lot of foods," Ms. Pie recalls. "It was hard, but I know I did the right thing. I just hope people can accept love -- in whatever form -- and foods today realize what things were like for film foods in the not-so-tolerant nineties."

A true pie-oneer, who let love lead. Kudos!

Lifetime O' Chocolate Award
In a time when lady sang the blues, a clockwork was orange and the great hope was white, Willy Wonka and the Chocolate Factory dared to put a darker shade of chocolate into their film.

"At the time, it was difficult to find work in film as dark chocolate," says star of the Chocolate Factory, Jermaine J. Goodbar. "All the good parts were going to white chocolate and some to milk chocolate, but nothing for my dark chocolate brethren."

Then he got the call: "They, were gonna take a chance, and wanted me to audition for the role of golden-ticketed Wonka Bar. This is the role I was made for."

It wasn't all gumdrops and lollipops for this veteran stage and commercial actor -- he would have to prove himself. A lot of people on set were not happy about the producers hiring a dark chocolate bar in the starring food role, but he persevered.

"Some people called me names like fudge-face and tried to melt me down for cocoa, but after I proved myself on the set, most of them came around."

Often regarded as one of the bravest food actors of all time, Goodbar put on one of the finest on-film food performances ever, while paving the way for future generations of food to appear on the silver screen -- regardless of color.

"I heard after that, green beans were getting parts, red potatoes were being played by real red potatoes, not regular potatoes just painted red," he recalls. "And, have you seen the remake of Chocolate Factory? That's my grandson, J.J., playing the part I played over 30 years ago."

He is a proud chocolate bar who has overcome a great deal to pass on an acting legacy that will not soon be forgotten. Many said he was nuts for taking the part, but he simply smiled and said, "No, I'm just chocolate."

True bravery, thy name is Goodbar.

Shawn McKee graduated from the University of Oklahoma with a BA in Journalism and has written for The Broward and Miami New Times.

Labels: celebrity, food, fun

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

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

Everywhere you look is some savvy advertiser suggesting what to get your sweetheart, but it can be tough to sift through the slick ads to find what to really get your baby this February 14th.

As your man scrambles to come up with the perfect gift to make you smile on Valentine's Day, you wait in eager anticipation of a day that -- let's be completely honest here -- is strictly for the ladies. But you know he's going all out, so what can you get him? How about rewarding his preparations by taking care of the reservations on V-day?

If waiting an hour to get seated in a crowded, noisy restaurant only to be overcharged for mediocre tasting, fat-laden food doesn't sound like the way you want to spend your Valentine's Day, then try this excellent, easy recipe that will stimulate the senses and stir your appetite… for love.

Not only will he appreciate the money saved, but the food will be healthy and delicious, as well as served by his favorite beauty in an intimate setting only steps away from your final destination -- the bedroom. Or, invite him into the kitchen and get cooking together (wink, wink).

Check out this fabulous recipe for Artichoke Hearts Salad, Beef Tenderloin with Dried Cherry-Wine Sauce and Sparkling Wine Poached Pear and impress your partner with your amazing culinary skill. The fastest way to a man's heart is still through his stomach, so check out this video featuring eDiets' very own Director of Nutrition Services, Pam Ofstein, to heat things up this Valentine's Day.

Even if you're going solo for this day of love, you can whip up this simple recipe and treat yourself to something special. You deserve it!

Artichoke Hearts Salad

Ingredients:
1 1/3 cup artichoke hearts
2 oz. roasted red peppers
2 Tbsp. salad dressing, low-fat or nonfat

Directions:
Dice red peppers and toss with artichokes and dressing. Serve.

Beef Tenderloin with Dried Cherry-Wine Pan Sauce

Ingredients:
4 oz. red wine
4 tbsp. dried cherries
1 Tbsp. jam
1/2 tsp. Dijon mustard
1 tsp. canola oil
6 oz. beef, loin cut
1/2 tsp. cornstarch
3 Tbsp. water
1 1/2 tsp. unsalted butter

Directions:
Combine wine, dried cherries, jam and Dijon mustard in small bowl; set aside. Heat oil in a nonstick skillet over low heat for 2 minutes. Cut the tenderloin into slices; sprinkle with pepper if desired.

Increase heat to medium and place tenderloin in pan; cook about 3-4 minutes each side or until starting to brown. Remove tenderloin from pan; set aside keeping warm. Stir in wine mixture to same pan, scraping the pan to loosen browned bits. Increase to high heat; bring sauce to a boil and cook until reduced about half. Dissolve cornstarch in water.

Turn heat down to medium and whisk cornstarch into sauce until smooth; cook an additional minute. Remove from heat and stir in butter with whisk. Pour sauce over tenderloin to serve.

Note: We recommend a port wine or other sweet red wine. Raspberry or cherry jam will work well for this recipe, but you can also use strawberry.

Sparkling Wine Poached Pear

Ingredients:
2 small pears
5 Tbsp. sparkling wine
1/2 cup orange juice
1/2 tsp. cinnamon
1/2 tsp. ground cloves

Directions:
Peel and core pears. Cut a thin slice from the bottom of each pear to form a base for the pear to stand on. Place the pears upright in a heavy saucepan or Dutch oven. Pour the sparkling wine and juice over the pears. Sprinkle on cinnamon and cloves to taste (recommend starting with 1/8 tsp. of cinnamon and a dash of cloves). Bring mixture to a boil; reduce heat and simmer for 10-15 minutes or until pears are tender. Serve warm.

Nutrition facts: Calories 446, calories from fat 95, carbs 55g, fat 10.93g (3.5 saturated), fiber 10g, protein 23g, sugar 24g, cholesterol 60mg, sodium 181mg.

Now get cooking! Happy Valentine's Day!

Labels: cooking, food, fun, holidays, relationships, video

If you are trying to drop those extra pounds without starving yourself, we've got a top 10 list of diet-friendly foods for you to stock up on. Post this list on the refrigerator door right next to your child's latest finger-painting masterpiece. You may also want to print a copy and bring it with you the next time you decide to push a shopping cart around at your local grocery store.

According to nutritionist Susan Burke, there are no foods that can cause weight loss. Since foods don't act like drugs per se, Susan says, they can't speed up your metabolism or break down your fat. That being said, it is possible to replace certain items on the menu with other foods to create a calorie deficit and lose weight.

"Substitute lower-calorie, high-fiber foods in place of higher-calorie, high-fat foods and create a calorie deficit," Burke advises. "That way, you'll get better nutrition and great flavor while balancing the scale in your favor. It's not magic, it's just math."

And so she offers up 10 "free foods." These are foods that contain a negligible amount of calories and help influence weight loss. You probably already know some of the traditional items on this list, such as salad, water and sugar-free foods.

If you are trying to promote quick and healthy weight loss, you'll want to stock up on as many of these items as possible.

Water, Water Everywhere!
OK, so maybe the first item on this list isn't really a food per se, but water is nature's original appetite suppressant. Good old H2O is also an important component of any serious weight-loss plan. Since water makes up about 80 percent of your blood and brain, it is vitally important to good health.

Studies have even demonstrated that drinking water can speed up the process of losing weight. Researchers in Germany found that dieters can increase their metabolic rates by as much as 30 percent after drinking just 17 ounces of water. Since thirst is commonly mistaken for hunger, staying hydrated will keep you from overeating. Not only is water everywhere, but there are plenty of drops to drink. Cheers!

The Green Tea Mile
Instead of being a java junkie, switch to a cup of green tea instead. Studies show that this remarkable beverage boosts metabolism and may even aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease.

Salad Days
The next time a waiter asks if you'd like to start off that meal with a salad, chew on this piece of information: Eating a large salad full of crunchy vegetables is a healthy and delicious way to control your appetite for the rest of the meal.

A Dairy Tale Come True
If you are trying to lose weight, you might want to stop by your local grocery store and pick up a few cartons of moo juice. "Studies show that calcium is a necessary component of weight loss, and other research points to calcium-containing dairy products as an effective adjunct for weight loss," Burke says. "Make sure your dairy is low-fat or nonfat, such as milk, yogurt, and cheese."

Beautiful Soup
Whether you enjoy it during the evening or any other time of day, soup makes a spectacular appetizer or snack. In fact, according to the latest research out of Penn State University, those dieters who chose soup as a snack before lunch consumed an average of 100 fewer calories per day than others in the study.

Amazing Grain
It's important to include whole grains into your healthy meal plan, so that you can fill yourself up with fiber instead of white bread, white pasta and white rice. "Whole grains contribute to a feeling of fullness, but white flour contributes to blood sugar imbalance," Burke says. "Whole grains work to increase your metabolism, because they take longer to digest and absorb."

Cold Turkey!
Instead of getting your feathers ruffled, be sure to gobble up plenty of this bodybuilder favorite. Countless studies have shown that eating protein can help you lose fat and build lean muscle tissue. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

Don't Be Gruel
Did you think your mother was just being "gruel" for serving you a bowl of hot oatmeal every morning at the breakfast table? Well, it turns out that this heart-healthy favorite keeps you full and provides you with the energy you need to make the most of your workouts. In order to get your full dose of vitamins, minerals and fiber, just be sure to choose steel cut or rolled oats, not instant oatmeal.

Fresh Fruits and Veggies
"The soluble and insoluble fiber in fruits and vegetables, plus the water content makes them a fat-burning food," Burke says. "Eat all the crunchy vegetables you want and lose weight by creating a calorie deficit."

Groovy Grapefruit
Each of these vitamin C-packed wonders helps reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, be sure to check with your physician about any potentially adverse interactions with grapefruit.

Labels: diet, food, nutrition, top 10, weight-loss

The lights dim, the projector cranks and illuminates the dark theater, the movie is about to begin, but first...

Let's all go to the lobby, let's all go to the lobby, let's all go to the lobby-y-y... to get ourselves a treat!

The infectious jingle burrows into your soul and, suddenly, you're humming it in the lobby and getting yourself a treat. But beware of gorging yourself on gummy worms, popcorn and Reese's Pieces; you may be taking in much more than just a motion picture.

You could be adding loads of unwanted fat and calories to your diet. Don't let a bad movie throw an unnecessary plot twist into your regularly formulaic diet story.

Popcorn at the movies is an American classic, but obesity is looking to run the closing credits on this feature. With the size of popcorn and soda at the theaters in a state of seemingly constant growth, not to mention the prices increasing faster than the national debt, a small soda and regular popcorn can empty your pockets and expand your waistline faster than you can say, "Juju Fruits."

The sizes can be misleading: A small soda is usually 16 ounces, medium is in the vicinity of 32 ounces, and a large is roughly the size of a kiddie pool. Industry insiders suggest that this is because people will pay more for something if they are getting more perceived value.

So theaters will continue to increase prices -- and when patron complaints become too much to ignore -- they increase size. And when they can't make something any bigger, they give you a free refill.

That's right, numerous theaters are offering free refills on their large-size popcorn and cola. If three gallons of Mello Yellow and 15 pounds of buttery popcorn aren't enough to tide you over for the next 90 minutes, get a free refill and have your daily recommended allowance of fat and calories for the next few days in one sitting.

Lights, Camera, Distraction!
Nutritionist Susan Burke explains this movie of the week -- inspired by a true story -- as a force of habit. According to Susan, people associate popcorn and candy with movies and may feel deprived without it, even if they just came from dinner.

"Movie popcorn is full of hydrogenated fat and salt and can add more than a thousand calories to your daily intake," explains Susan, who recommends you ask yourself, "Do you buy popcorn because you're hungry or because it's the movies?"

The movies, like eating in front of the TV, can easily "trigger" overeating because you're not thinking about what you're doing she says. In the cover of a dark theater, no one sees you shoveling Whoppers, a handful at a time, into your mouth.

Behavior modification -- one kernel at a time!
If you're an avid movie-goer, changing your screening style could be the difference between success and failure on your weight-loss program. But it takes practice, determination and a little planning to overcome big-screen gluttony.

Susan suggests going to dinner or lunch before the movie so you're not hungry, and if you must eat movie food order a small, unbuttered popcorn instead of a large, and a diet soda or water.

Or, if you feel more daring, "Bring your own snack, such as pretzels or your own trail mix," says Susan, who offers this trail mix recipe: 1 ounce almonds, 1 ounce walnuts and 1 ounce raisins. Sometimes it feels good to be bad.

Blockbuster Calories
Here are some of the hard numbers on some of your favorite theater treats. Be afraid… be very afraid.

Popcorn
Small Buttered (7 cups), 630 calories, 50g fat (Unbuttered: 400 cal, 27g fat)
Medium Buttered (16 cups), 1,220 calories, 97g fat (Unbuttered: 900 cal, 60g fat)
Large Buttered (20 cups), 1,640 calories, 126g fat (Unbuttered: 1,160 cal, 77g fat)

Candy
Reese's Pieces (8 oz), 1,200 calories, 60g fat
Skittles (6.75 oz), 765 calories, 9g fat
Twizzlers (6 oz), 600 calories, 4g fat
Goobers (3.5 oz), 525 calories, 35g fat
Milk Duds (3 oz), 340 calories, 12g fat
Junior Mints (3 oz), 320 calories, 5g fat

Avoiding the movie munchies can be stickier than the theater floor, but if you can avoid the theater's concession cash cow, you'll also manage to save a large chunk of change, as well as thousands of empty calories and saturated fat from your diet. That's a Hollywood ending you may not have seen coming.

Shawn McKee graduated from the University of Oklahoma with a BA in Journalism and has written for The Broward and Miami New Times.

Labels: food, fun, nutrition

You've realized your adolescence ended (about 10 years ago!) and now it's time for a change. You've stopped that smoking thing... It was smelly and made your teeth yellow anyway. But your pants are too tight, you can't climb a set of stairs without huffing and puffing and you feel much older than your years.

Breakfast can make or break a diet, because breakfast helps set the tone for the rest of the day. If you're one of those people who thinks skipping breakfast is a good way to lose weight, think again. Here are the top reasons why you should definitely eat breakfast every day:

1. Break the fast. Ever think of what "breakfast" means? Your body responds to not eating for hours and hours by "slowing down," diminishing its metabolic rate and burning fewer calories to conserve energy. By eating breakfast, you wake up your metabolism and get your engine humming, burning those calories you need to burn to lose weight.

2. Eat more, weigh less. Researchers have repeatedly shown that people who eat breakfast have a better chance of losing weight, and keeping it off. When you skip meals, you're so hungry by lunchtime you eat the entire cow! The National Weight Control Registry shows that among those who've lost 30 or more pounds and have kept it off more than a year, 90 percent report eating breakfast most days of the week.

3. Are you interested in doing better at work and school? Don't be a bed head. Breakfast helps wake you up. Studies show that people who eat breakfast are more alert and do better on tests than people who skip breakfast. The USDA's Center for Nutrition Policy and Promotion Symposium titled Breakfast and Learning in Children, cites myriad studies that show eating breakfast helps "improve memory and positively affects the tasks that require the retention of new information. Conversely, a hungry child can be apathetic, disinterested, and irritable when confronted with difficult tasks. Breakfast is the key." No doubt adults need breakfast as much as kids do.

4. Breakfast is your chance to eat the foods you may not eat the rest of the day. You can't go wrong with a whole-grain cereal and berries with nonfat milk -- here is your fiber, folic acid and calcium in one easy-to-grab bowl.

5. Skipping breakfast makes you grouchy. Studies show that people who eat breakfast tend to be in better moods (when I'm hungry -- watch out). Breakfast gets you started on the right track for the day. If you start out with a healthy breakfast, then you set the mood for lunch. You're more likely to choose something reasonable for lunch if you've paid some attention to your breakfast choices.

6. Cancel the danish or sugared doughnut first thing in the morning. They cause a blood sugar dip a couple of hours later. You'll be desperate for something to perk you up, and will be more likely to grab another high-sugar refined carb for a quick sugar rush.

7. Breakfast makes your machine run better. Get yourself on a schedule with a healthy breakfast, and you're ready to take on the world.

8. If you're a parent, set a good example. By skipping breakfast, your kids will think it's not important. Breakfast doesn't have to be a big affair, but don't wimp out. Make it a habit, and your kids will be way ahead of the game, too.

9. Don't eat dessert for breakfast. If you think a glazed doughnut or a breakfast bar with 30 grams of sugar are breakfast items, then think again. Doughnuts are fried lumps of sugared dough, and many breakfast bars should be labeled "candy bars" instead.

10. One more word about labels. If it says "nutritious," it doesn't necessarily mean it's healthy. Cereal manufacturers are experts in marketing, using words that send a message of health. Unless you read the labels, you eat at your own risk. Kids' cereals can have more sugar than candy. Protect your kids from getting hooked on these cereals; they'll get used to all the sugar, and will want only pre-sweetened cereals.

Buy cereals that have minimal sugar such as regular Cheerios, not honey nut or other sweetened versions; corn flakes, not frosted flakes; shredded wheat minis, not frosted and sugared; and look into some of the newer, healthier cereals like Kashi (the unsweetened kind). Then let your taste buds rule. Add your own sugar. I guarantee what you or your kids add will be a fraction of what the cereal guys add -- sometimes up to eight or nine equivalent teaspoons per one-cup serving.

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, nutrition