Oh No! Not Cookie Monster, Too...
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By Giselle Gerber
eDiets Content Manager
Last week, one of my co-workers, Mr. Blog-Champ-in-Training -- if you must know -- asked me a random question (he's full of those by the way.) The question was if the Cookie Monster is changing his name in an attempt to lead a healthier life.
The Veggie Monster? Could it really be true? Horrified, I quickly Googled this (a frequent procedure I have for answering random questions that come up). After doing some research, I learned that back in 2005, the folks at Sesame Street decided that my beloved Cookie Monster needed to clean up his act.
Apparently, the phrase "C" is for Cookie" has been replaced by "A Cookie is a Sometimes Food"... What? Scandalous, if you ask me.
Since then Sesame Street has kicked off the "Healthy Habits for Life" programming, which encourages young viewers to be more active and lead more nutritious lives. My favorite blue-furry friend also sings about fruits and vegetables and teaches kids about "sometimes" foods and "anytime" foods.
Growing up I always loved the gooogly-eyed Cookie Monster and was never influenced to mimic his sugar-indulging ways or pipe-eating antics. He was just a cool monster that had a slight weakness for cookies. Is that so bad? Does changing the Cookie Monster's image from cookie-lover to sometimes-cookie-lover help lower childhood obesity rates?
What do you think? Is
And just for old times sake, this blog post was brought to you by the letter "C" for Cookies!
Breaking News: Diet Found to Reduce Heart Attacks
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By Glenn Mueller
eDiets Senior Writer/Editor
According to the results of a recent study, following a diet that is high in fruits and vegetables and low in fat really does protect your heart. If you are following a meal plan like this, you'll love the latest breaking headlines: You may be less likely to have a heart attack or stroke.
A report published in the April 14th issue of Archives of Internal Medicine provides compelling evidence that sticking to a meal plan similar to the one the government already recommends for lowering blood pressure can help reduce your risk for having a heart attack or stroke. The team of researchers, led by Teresa T. Fung, Sc.D., of Simmons College in Boston, monitored more than 88,000 healthy women between the ages of 34 and 59 for almost 25 years. Subjects kept track of the foods they ate during that time period and were given scores based on how closely their eating habits resembled the Dietary Approaches to Stop Hypertension (DASH) meal plan recommended by the government.
The so-called DASH scores increased for fruits, vegetables, whole grains, nuts, legumes and low-fat dairy products. Points were subtracted from the scores for red and processed meats, sweetened beverages and sodium. Ultimately, the women with the highest DASH scores were found to be 24 percent less likely to develop heart disease and 18 percent less likely to have a stroke.
Though Fung's study tracked women and their eating habits rather than randomly assigning different diets to members of the sampling population, the research findings may provide the best evidence yet of the benefits of so-called heart friendly diets due to the size of the sampling population. According to statistics from the American Heart Association, heart disease kills 32 percent of our nation's female population -- making it the leading cause of death for American women. And, as if those numbers aren’t alarming enough, the fact is 8 million women are currently living with heart disease.
"This study helps to reinforce how important it is to avoid saturated fats, lower sodium intake, and keep our blood glucose levels in check," says eDiets Director of Nutrition Services Pam Ofstein. "Following such a meal plan can help prevent many health problems, such as diabetes and cardiovascular disease."
Pam notes that the eDiets Heart Smart plan resembles the DASH diet and includes whole grains, poultry, fish and nuts. All the meals are low in fat and saturated fat but include healthy monounsaturated fat in olive oil and small servings of nuts and avocado.
"These research findings help members of the public see that making small changes over your lifespan can improve your health," Pam says.
"Fat and Flubby" to Fashionable, Fit & Fabulous!
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By Cathy CoxeDiets Testimonial Manager
New York City, home of the stars -- singers, actresses, models... a hotbed of the fashion and entertainment industry, where size really does all too often matter! Alane M. lives in the center of it all, a single, 43-year-old legal secretary and part-time graphic design student. She has always had a whole world of opportunity and adventure just out her doorstep, but she felt too fat and out of place in her own skin to go out and explore it.
Alane says she lacked confidence to get out there and meet new people, to come out of her shell and enjoy life, because she felt "fat and flubby," and often felt like a third wheel when she went out with others.
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
QUIZ: What's Your Nutrition IQ?
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National Nutrition Month is a great time to focus our attention on the importance of making smart food choices and practice healthy eating habits. On that note, it's time for a reality check on nutrition.
I'm often surprised by the food and diet hype that's out there in the media, on television and in magazines. Some of it is close to the truth and some is so far from veracity that it's unconscionable, in my opinion. Sometimes it's hard to tell hype from truth. Test your Nutrition IQ with this quick quiz.
TRUE/FALSE:
1. Unless you eat organic, you're taking chances with your health.
2. Sugar makes kids hyperactive.
3. Fat-free cookies have less calories than the regular version.
4. Eggs are high in fat, so you need to limit to only three to four per week.
5. Brown sugar is a healthier sweetener than white sugar.
6. High-potency vitamins are better than a multi-vitamin.
7. You must not eat protein and carbohydrates in the same meal.
8. Eating before bed causes weight gain.
9. Drinking liquids with your meal decreases nutrition absorption.
10. Grapes have more carbs than other fruit.
While organic foods are a healthy choice, if you don't buy organic food it doesn't mean you're taking chances. Organic food does not contain different amounts of nutrition than non-organic and all food is inspected by the FDA and USDA for safety. Even organic fruits and vegetables should be washed well before eating -- the same goes for meats and fish. Take common-sense precautions such as safe handling of raw meat and fish. Organic food can cost double the price of regular, but I'd recommend organic meat, poultry and eggs, raised without additives in their feed, or antibiotics or steroids administered, and are certainly healthier.
2. Sugar makes kids hyperactive -- FALSE
The National Institutes of Health cites research that shows neither link between sugar and hyperactivity nor any link between food additives and colors and behavior. In fact, one study shows a decrease in activity after a high-sugar snack or meal. Scientists theorize that behavior is a result of interactivity between parents or caregivers and children. An occasional sweet treat is a normal part of growing up, but make it occasional and special.
3. Fat-free cookies have less calories than the regular version -- FALSE
Fat-free does not mean calorie-free. Fat-free cookies often have higher amounts of sugar added to replace the texture and volume lost by removing fat, and may contain the same or even more calories than the original. Read the portion size of one serving, and then how many calories per serving, and compare the fat-free cookie with the regular for an accurate reading.
4. Eggs are high in fat, so you need to limit to only three to four per week -- FALSE
Eggs are relatively low in fat and saturated fat; a large egg contains only approximately 5 grams of fat, 1.5 grams of it saturated, and 2.5 unsaturated. The American Heart Association recommends preparing eggs without added saturated fat or trans-fat, (butter or margarine).
5. Brown sugar is a healthier sweetener than white sugar -- FALSE
Most brown sugar is just white sugar, either colored with or with molasses added. While molasses has slight nutritional value (iron), it's insignificant. White sugar, brown, honey, concentrated fruit juice, high fructose corn syrup, or cane juice -- there are many ways to say sugar. Sugar is essentially the simplest form of carbohydrates, and should be used sparingly.
6. High-potency vitamins are better than a multi-vitamin -- FALSE
Experts say that "high potency" are unnecessary unless you're diagnosed with a vitamin deficiency, and in doses higher than the Recommended Daily Allowance, some vitamins may actually be harmful. Nutrients are carried throughout the body in the bloodstream and are used as needed, and excess is excreted. Unless you suffer from a medical condition that must be treated with supplementation, stay healthy by eating a varied and balanced diet to maintain vitamin and mineral stores that can last for weeks or even years, depending on the nutrient involved.
7. You must not eat protein and carbohydrates in the same meal -- FALSE
Eat a balanced diet and allow your body to function as it's supposed to. Your body is a digestive machine that releases the enzymes necessary, depending upon what you eat. Carbohydrate digestion begins in the mouth -- protein needs teeth to grind it, but the digestive juices in the stomach begin the process, and fat needs enzymes in the small intestine to digest.
8. Eating before bed causes weight gain -- FALSE
If you're eating what you need to maintain your weight, it really doesn't matter when you eat it... as long as you're not eating more than you need. We don't recommend you eat a large meal just prior to bed, because it may not be digested easily when lying down! A small snack is best, such as a glass of milk or cocoa, and a piece of fruit. Stay within your daily meal plan's parameters to avoid weight gain.
9. Drinking liquids with your meal decreases nutrition absorption -- FALSE
Drinking liquids with your meals is a matter of preference, not nutrition. If you're trying to lose weight, a large glass of water between meals can help control hunger pains, and drinking before your meal can take the edge off your appetite.
10. Grapes have more carbs than other fruit -- FALSE
The serving size of fruits is relative to their volume, so if you're going to eat a lot of grapes you'll be taking in a lot of carbs. But, a serving of grapes is about 15 small green grapes, or about three ounces; 1/2 of a grapefruit has about 15 grams of carbohydrates, as does a small apple, a 1/4 cup of applesauce, or 3/4 cup of blueberries.
Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.
10 Fitness Myths Exposed!
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Raphael Calzadilla, B.A., CPT, ACEeDiets Contributor
It's that time again. Time to dispel some of the prevailing fitness and nutrition myths -- oh and believe me, there are many.
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.
The Worst Celebrity Diets
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Joy DaviseDiets Contributor
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
The Ultimate Food Quiz
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By Shawn McKeeeDiets Staff Writer
Eating healthy is about being an informed consumer. So with the bushels of misinformation out there about the foods you eat, eDiets decided to put together a Food Fun Facts Quiz to test your nutrition knowledge.
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
Lucky 13 Steps to Heart Health
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Pamela Ofstein, MS, RD, LD/NDirector of Nutrition Services
By keeping your heart healthy, you can spend even more time with the special people in your life. If you pay attention to what you eat, you can actually reduce or slow down the chance of developing heart disease.
Healthy food choices can reduce the major risk factors for heart disease: high blood cholesterol, high blood pressure and excess body weight.
The good news about cardiovascular disease is most of it can be prevented. Heredity does play a role and you may have a higher incidence of developing heart disease, but many of the lifestyle behaviors you choose can decrease your risk of this disease. Your genes can't be altered, but your behaviors can change. The important thing is to understand that taking care of your heart can make a lifesaving difference, not only for yourself, but for your family. There are many simple behavior choices that can really make a difference in your life.
Below are some heart-healthy tips to help reduce your risk -- you are probably already doing many of them and not even aware of them. Educate yourself and apply what you learn.
13 Steps to a Healthy Heart
1. Increase your intake of fruits and vegetables. Eat a variety of fruits and vegetables -- try five or more servings a day.
2. Eat a variety of grain products and complex carbohydrate foods. Focus on whole grains and legumes.
3. Choose low-fat and fat-free dairy products every day (two to three servings).
4. Eat a variety of protein foods. Don't just include one protein type; balance your intake of lean protein sources such as fish, skinless poultry and lean meats. Include fish varieties that are high in omega-3 fatty acids, such as salmon, mackerel, trout and sardines. Vegetable protein sources count, too.
5. Limit foods high in saturated fat and trans fat and/or cholesterol -- mostly found in products such as full-fat milk, fatty meats, tropical oils, partially hydrogenated vegetable oils, desserts, sweets and many packaged foods. If you use added fat, choose monounsaturated fats -- such as olive oil and canola oil. By eliminating high saturated fat foods, you are also cutting down on cholesterol as well (cholesterol and saturated fats can be found in several of the same food items).
6. Eat plenty of fiber foods daily. Just to name a few, try bran, oatmeal, legumes, fruits and vegetables.
7. Manage your weight. You don't need to be the perfect size "_" (you can fill in that goal number), but by reaching and maintaining your best weight, it will help. Obesity is a major factor contributing to heart disease.
8. Feed your body regularly. If you skip meals, you are more likely to overeat. By eating more frequently throughout the day, your blood-sugar levels are controlled better; you speed up your metabolism and regulate your cholesterol levels.
9. Reduce salt intake. Put the salt shaker away. Try to keep your total sodium intake below 2,400 milligrams a day. A low-salt meal plan can help control your blood pressure.
10. Exercise. The more movement the better. Exercise helps to improve blood flow, strengthen the heart muscle, reduce blood pressure and raise your good cholesterol (HDL).
11. Keep hydrated. Drink at least eight cups a day. Water is the best hydration fluid. Don't forget, caffeine can actually dehydrate you.
12. Stop smoking and limit alcohol intake.
13. Enjoy life and be happy!
Whether you start with Step 1 or Step 2, each one you take will move you farther down the road to a healthier heart.
Pamela Ofstein is a registered dietitian with experience in clinical counseling and medical nutrition therapy. She is an expert in renal nutrition and developing meal plans for diverse populations. As Director of Nutrition Services, Pam oversees our staff of diet techs to put the healthy and delicious meals and recipes online for members to enjoy. Additionally, Pam serves as an expert source of information and support for the members and the community.
10 Fat-Burning Foods
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By Glenn MuellereDiets Senior Writer
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
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
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
Fright Night: Attack of the Giant Movie Snacks!
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Shawn McKee
eDiets Staff Writer
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.
25 Biggest Weight-Loss Mistakes
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By Julia HaveyeDiets Contributor
OK, you are reading this, so it is safe to assume you want to lose weight. I bet you are anxiously looking for tips "to do" and a diet to "go on," which are essential to successful weight loss, but those aren't the only things that you need to know.
Why? Many women have spent an average of 20 years "dieting," so another safe assumption is that we know a lot about what to do right. However, little attention is usually given on what not to do. Apply this list of things NOT to do to your healthful regimen, and spare yourself many of the pitfalls that derail most dieters.
1. Having a negative defeatist attitude. If you think there is no way that you are going to succeed this time, lose the weight and keep it off, then you will be right!
2. Going on any diet that is NOT a manner of eating that you can adhere to for the rest of your life. Be careful when deciding what nutritional plan you want to follow, as it should be a manner of eating that matches your tastes, budget and lifestyle.
3. Believing that you will eat cabbage soup -- or any other low-cal, monotonous fare everyday for the rest of your life. It isn't realistic to think you will eat that way for the entire time it takes to lose all the weight. It certainly won't teach you much about how to live healthfully for the long-term.
4. Weighing in too frequently, letting the scale rule your mood and actions. Pack the scale up, put a big red bow around it, and unwrap it after six months of consistent healthful living. It might actually show you something you want to see!
5. Not drinking enough water. Water is all that you need to drink, and you MUST drink at least 64 ounces of it a day!
6. Drinking sugar-laden drinks -- including "fruit" drinks. Fruitopia is neither a fruit nor a Utopia! Try putting your favorite non-water beverage in your pet's bowl, and see if they will drink it.
7. Consuming processed foods more often than fresh foods. Eating as close to natural is the best way to ensure that your body is as healthy as possible.
8. Not having a plan. "We never plan to fail, we fail to plan." Get a plan and stick with it, but make sure each step is realistic and change is gradual!
9. Not being aware of the nutritional benefits or detriments of what you consume. Lettuce is a great choice to eat, but spinach and other darker leaves have more nutritional benefit than the iceberg variety.
10. Finishing every last bite of a meal, even after you are full. Mother was wrong! Don't clean your plate, let the dishwasher do that!
11. Going back for seconds at meals. If you like it that much, have it as a leftover the next day! Too much of even a good thing is no longer a good thing!
12. Skipping breakfast. Mother was right on this one. It is the most important meal of the day!
13. Starving all day. When you finally get around to eating, it is usually something unhealthy, and it gets stored as energy later, rather than burned as energy now! You totally mess up your metabolism if you do this!
14. Bingeing after "falling off the wagon," and waiting until tomorrow to get back on track. Admit now that you will stumble on this journey. Make it your goal to lengthen the amount of time between stumbles, and shorten the time it takes to get back on track.
15. Thinking you are genetically destined to be fat. The only fat gene is the one left hanging in your closet after you lose your weight! You may be predisposed to a condition, but HOW you live determines how great its effect on your life will be!
16. Treating "fat" as a personality trait. Fat is NOT a personality trait; it is a physical condition. Blond isn't a trait, either; it is a hair color! Do not allow yourself to be branded by ANY physical attribute or determent!
17. Not living each day to the fullest… thinking that it will come when you are thinner. BE, DO and then you will HAVE! BE a healthier person, DO the things a healthier person DOES and soon, you will HAVE a healthier life!
18. Thinking pills, powders or potions are more powerful than they really are for achieving weight loss. If those things really worked, no one would be overweight!
19. Thinking of exercise as a chore instead of a way to improve your health and life. If today, you were in an accident, paralyzed and could never walk again, do you think you would long to be able to go for a walk? Exercise is a "GET TO", not a "HAVE TO." Push yourself; you will be amazed at how it feels!
20. Indulging excessively in alcohol. Bottom line: When you drink, you suck down excess calories, alter your mind and let down your guard.
21. Watching sports rather than participating in sports. Would it be more fun to watch the Super Bowl or be the MVP of the game? Sunday football is a tradition, but playing a game of it in your own front yard will provide memories that will last long after the season is over!
22. Watching too much television. New rule: NO TV viewing unless you have walked for 30 minutes!
23. Thinking that "dieting" sprees -- and not a total lifestyle change -- will garner lasting weight loss results. If you aren't changing your life, you aren't making lasting changes!
24. Consuming fast foods on a regular basis. The fried, greasy and high-calorie fast food that dominates our society's eating habits today is the leading cause of the obesity epidemic that we now face.
25. Waiting for tomorrow to "get started," rather than RIGHT NOW! Right now, there are thousands of members logged on to eDiets.com, in the chat rooms, on the support boards, watching online anytime meetings and waiting to lend their support. There are teams of nutritionists to help you understand basic, healthy human nutritional needs. There is hope, and there is a light at the end of the tunnel.
YOU can do this! Or, actually, I guess you can't do these things! Whatever, but you know what I mean, you are going to succeed this time, and the entire eDiets.com team is here to educate, motivate and inspire you to your dreams and goals!
You've seen Julia on the QVC home shopping network and the Wayne Brady Show, in USA Today, The National Enquirer, Glamour, Bride's and more! She's been called "America's weight-loss Cinderella, someone with the passion of Tony Robbins, enthusiasm of Richard Simmons and the humor of Jerry Seinfeld." To get your copy of Julia's blockbuster motivational book, Awaken the Diet Within, From Overweight to Looking Great -- If I Can Do It, So Can You! click here.
Labels: exercise, nutrition, tips, weight-loss
10 Reasons You NEED Breakfast!
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By Susan Burke MS, RD, LD/N, CDEeDiets Contributor
Is it an old wives tale, or is breakfast the most important meal of the day? OK, your mom always made you eat hot lumpy cereal in the morning, so as soon as you escaped her clutches, you developed the coffee and cigarette habit in college. And ever since then, breakfast was a bagel... at lunch.
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.
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