Diet & Fitness Blog

Mother's Day is a day to honor and celebrate moms. Moms are very special and they play a critical role in their children's lives. When you think about it, for most people, the first relationship they develop is the one with their mom. It's also the longest lasting relationship!

To help make your Mother's Day a good one, here are 4 simple tips for how to improve or strengthen the relationship with your mom.

1. Focus on Positive.
In any relationship there are going to be struggles and challenges. Instead of focusing on what goes wrong or your struggles, shift your attention and begin to amplify or recognize what's right (positive/good) about you and your mother. Make a list of what you love about your mom and tell her.

2. Respect and Validate Differences.
Each of you was born in a different time period, with different values and ways of living. You may not agree on everything, even the important things in life. You don't have to agree with each other -- just acknowledge and respect each other's thoughts and feelings. Some people have been angry or in a fight with their mom for years. These are wasted years. Pick up the phone and apologize or forgive her. Move on. Often times, the qualities that we dislike in our mothers, we find in ourselves as we grow older.

3. Boundaries.
Respect one another's privacy. Boundaries in what you say and tell your mother (and what she tells you) are OK. Do not look to your mother to be your best friend.

4. Time.
Often times, we don't spend enough time with our moms. What about those deep conversations that you used to have with your mother? Do you know where she would go in a crisis? Do you really know what is on her mind these days? What does she enjoy doing? Spend time strengthening your relationship and opening the lines of communication between you and your mother. Be clear about what you mean. Say what you mean.

Don't expect your mother to read your mind! When we expect others to read our minds we always get disappointed. Like any relationship, this relationship also takes work. Change cannot occur in one day or week -- but over time!

Dr. Terri Orbuch, The Love Doctor, is a psychologist, Oakland University professor, and research professor at The University of Michigan, Institute for Social Research. Dr. Orbuch's Love Doctor Relationship Segments are aired weekly on Fox TV-Detroit and radio stations across the U.S. and Canada. You can find out more about The Love Doctor® at www.drterrithelovedoctor.com.

Labels: holidays, relationships, tips

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

Spring is here -- and that means love is in the air! Flowers bloom, birds chirp and people wake from their winter slumbers, looking for love. Yes, romance blooms as the warm, spring air coaxes us out of our caves and into the sunny world around us.

For as long as people have been pairing up, they've had problems with communication. So to help alleviate some of the problems that arise when the sexes try to coincide in courtship, I've put together a list of things women should know about men. As a man, these are the things I wish every woman knew about me -- and my brethren -- to make life simpler for everyone.

We lie. But it's not as bad as it sounds. Generally, we do it to make you feel good or avoid trouble. Were you really looking for the truth when you asked: "Does this make my butt look big?" We think your butt looks great. Everything you try on looks "great." Let's leave it at that.

We're insecure -- just like you. This seems obvious, but since men tend not to open up about their feelings, it may be hard to actually recognize. We want to feel wanted and needed. Throw us an occasional compliment, ask us to help you do something manly or laugh at our dumb jokes. Pointing out our imperfections is painful for us, too, so take it easy when addressing our growing beer belly, receding hairline or bedroom prowess.

Your body is sexy. Fitness is sexy. You don't have to be built like a ballerina to turn us on, but the fact that you take care of yourself is important. Plus, we love seeing you in your sexy little workout clothes and we're hoping that when you get home from the gym you'll suggest we "hit the showers" together.

The eyes have it. We think you're sexy, remember? Sometimes our eyes wander, but that doesn't mean we're planning on straying. It's unnatural for a man to ignore a beautiful woman -- it's science. So, if you catch your man ogling another beauty, don't point out all her imperfections and call her a "skank." Jealousy is not pretty.

Acceptable actions for you to take: Punch him in the arm, make a smartass comment about her outfit, say "You wish," start ogling a handsome man in the area, suggest a threesome (then add "you wish") or anything else that's shows you're confident and can laugh off a faux pas as trivial as our naturally wandering eyes.

We're always ready for sex -- always. That's pretty much it on that one. So, feel free to initiate whenever you're feeling randy.

Subtly is lost on us. This is one that always seems to baffle women I know. "I flipped my hair, smiled and touched my neck, how could he not know I'm interested?" Because he doesn't get subtle clues, as a matter of fact, subtly is all but lost on the male species.

I'm not sure why this is, but if you want something, you may just have to ask directly. Is it as fun as dropping hints about what you want for your anniversary and being surprised when you don't get it? Maybe not, but it will eliminate a great deal of miscommunication.

Cookies, cakes and the kitchen. When you cook for us, it's the sexiest thing ever. We love food and we love women, so a woman who can feed us pretty much covers all the bases. Watching you cook is better foreplay than pretty much anything, unless you're cooking wearing only an apron, then it is the best foreplay -- ever.

You don't really want to know what we're thinking. Men's minds, like their eyes, tend to wander. You ask, "What are you thinking?" And you get a blank stare. It's not because we're not thinking anything, but because we know you don't care about the finer points of a 3-4 defense, who would win in a fight between a ninja and a pirate (ninja, in case you're wondering), or how many hot dogs we think we could eat in 20 minutes. So, when we reply, "How beautiful you are…" Just accept it.

Directions? We don't need no stinkin' directions! We don't ask for directions because we like to solve problems, it makes us feel accomplished. Half the fun of going somewhere is the trip, so getting lost and finding our way back is a big part of the fun of going to your coworker's birthday party. We're explorers by nature; let us have our great expedition -- even if it makes us late. You can blame us for being late -- we don't mind.

Stop asking, "Where is this going?" We don't know. We know where we hope this will go, but we're not going to stop and ask for directions. You have a right to ask this at some point as the relationship develops, but we're trying to enjoy the trip, not rush to the destination. Asking will just make us feel pressured, so just skip this question all together and enjoy the ride.

We really just want to make you happy, that's all. More often than not, we'll do the right thing, but take it easy on us when we act like the cavemen we are, at least we're trying.

Shawn McKee is not a doctor, psychologist or relationship expert of any kind. He is, however, a man. Which he thinks gives him the authority to write about things men like.

How else can we open the dialog between the sexes? What should men know about women? Was this article helpful? Was it a waste of time? Let us know!

Labels: relationships, tips

Oh, no! The screech from my alarm clock shatters my happy holiday dreaming and brings me right back into the cold reality that is today -- Tuesday -- a work day. I celebrated my heritage and love of whiskey and beer on St. Patrick's Day, but today I must drag myself from the sanctuary of my warm, cozy bed and go bleary-eyed to work to slog through my day.

It will not be pretty.

I feel like someone blarney-stoned my brain, kicked me in the shamrocks and upholstered the interior of my mouth with well-worn, green shag carpet. This is my least favorite part of St. Paddy's Day -- the hangover.

Normally, I would use my tried-and-true hangover cure of ibuprofen, ice-cold Gatorade, a greasy, cheesy meal and lying on the couch watching SportsCenter all day, dozing in and out of consciousness, until about 4 or 5 this afternoon when my hangover gives way to the guilt of wasting another day after a night of over indulgence.

I can hit the snooze bar no more; I must get up. I'm going to need a game plan if I'm going to survive the day-after doldrums. So I head to the medicine cabinet.

Over-the-counter pain relievers can alleviate a headache, but I have to be careful because studies show that mixing an acetaminophen (Tylenol, Excedrin, etc.) pain reliever with alcohol can be hazardous to the liver. The best thing to do is wait until the morning to take any type of pain reliever and stick with ibuprofen products after a night of boozing.

Brushing my teeth and a quick shower takes care of that taste in my mouth and at least makes me look presentable. In my hurried haze, I forget socks and hope no one will notice. Where are my keys? I need food. So thirsty…

There are numerous morning-after meals that some people swear by, such as: a cheeseburger and milkshake, a big greasy breakfast with all the fixings, a peanut butter, honey and banana sandwich on white bread, beans and rice, a sour herring with a beer chaser, a fried egg sandwich, and, of course, the hair of the dog that bit you. I need to eat to replenish the nutrients I lost the night before. I stop by Micky-D's for a number one with a black coffee on the way to work.

Many drinkers believe in having a cocktail to cure your hangover, with the most popular being the Bloody Mary. However, from what I understand, drinking before work is frowned upon. So I opt for an ice-cold Gatorade.

I get in and they are testing the building's fire alarm system.

Really? Today of all days… St. Paddy, why have you forsaken me?

Loud beeping and blinking lights make it difficult to focus. I crawl under my desk to hide, a la George Costanza. Maybe no one will notice I'm gone and I can get just a little nap in… yawn.

Time, rest and relaxation are the only 100-percent cures for a hangover, according to Dr. Guy Ratcliffe, medical director of the Medical Council on Alcohol. But if you don't have the time for the resting and relaxing, you might want to try one of these cures supplied by our readers:

"Juice and Gatorades tend to be a little strong taste-wise, so that leaves us with a conundrum. The solution? Pedialyte. This seems to be the only thing that my stomach can handle if I have tried to drink myself into oblivion the night before. It's gentle on my stomach, in that it has electrolytes and fructose. I highly recommend the apple flavor. Pedialyte can be found in the baby section of any supermarket and should not be ignored simply because curing hangovers was not its original purpose. Besides, with all the complaining and curling up in the fetal position, who's to say we don't transform into overgrown babies?" -- Kathryn This was suggested by several people, so it may be worth trying out.

"I do coke and pretzels, it seems to work every time." -- Christine This combo is easy to find at the office, so may be good if your hangover doesn't hit 'til you get to work.

"The redneck hangover cure is 1 tablespoon of sugar, mixed into 1 can of cold Coca Cola. Take along with 2 over-the-counter ibuprofens, then nap 90 minutes. When you wake up, no more hangover! Works every time!" Interesting, if you can figure out a way to get in a nap, this is worth a shot… Shot? (Shudder.)

"Alka-Seltzer is the best! Especially if you must work the next morning! I like the one that adds cold, plus, the boss sees it and thinks you must have a cold!" -- Annie I like this, very sneaky.

"Tae Bo for 15 minutes or until you break a sweat, glass of water and a shower. It doesn't necessarily take the hangover away, but at least you feel you accomplished something for the day and can lay on the sofa the rest of the day and watch Lifetime for Women."
-- Jenny Swap video games for Tae Bo and ESPN for Lifetime, and this plan just might work.

"I personally make myself go to the gym to help sweat out the alcohol... although I'm not really sure if it actually does come out faster, the whole process of drinking the Gatorade and working out makes me feel better. Of course, there have been occasions where that just ain't gonna happen, and unfortunately the only thing that seems to work is OTC drugs and rest. Sigh…" -- Carla I can't imagine exercising in my weakened condition, but you sound very brave.

Well, I hope that helps if you're suffering for last night's indiscretions, but remember: Drink responsibly, practice prevention and if you're using these hangover cures on a daily basis, it may be time to try the Betty Ford hangover prevention plan.

Cheers!

What are your sure-fire hangover healing tips? Do you have a wacky recipe or crazy concoction that cures a hangover in no time? Right now, I'm willing to try anything, so don't be shy -- let's hear 'em!

Labels: holidays, tips

While Kermit the frog would probably disagree, it's EASY being green. Just like small changes can improve our health, our everyday decisions can positively impact our planet's health as well. By making simple changes, you'll reap the rewards of getting healthier, while making the Earth a little happier.

I wouldn't say I'm one of those eco-crazies who makes everyone around them feel guilty for not being "green" enough, but I can say that I have made small tweaks in my life to be less wasteful, and more sympathetic to Mother Earth. And in the process of greening up my life, I'm eating healthier, burning extra calories and saving some money, which is definitely a bonus.

So, think you want to give it a try? Even if you only choose to make one of these changes, it's a step in the right direction.

Here are 7 good-for-you, good-for-the-environment tips:

1. Shop locally. Purchasing food from local farms or farmer's markets not only cuts back on fossil fuels used to transport food, but it also supports small farmers in your region. Plus you're more likely to get fresher, less expensive fruits and veggies.

2. Walk, jog or bike. With gas prices through the roof lately, try getting around without your car. Did you know that if every American spent 30 minutes a day walking or cycling instead of driving, we would collectively cut carbon emissions by 64 million tons and shed 3 billion pounds of excess flab, according to the American Association for the Advancement of Science. Wow. That's all the more reason for me put more mileage on my bike.

3. Recycle your running shoes. Instead of tossing your sneaks, you can donate them to people in need. Or if your shoes have seen better days, they can still be recycled and turned into new sports surfaces at playgrounds and basketball courts. Check out www.recycledrunners.com for your nearest drop-off location.

4. Get a reusable water bottle. So you're drinking more water. Great! Now instead of buying expensive bottled water that fills up our landfills, get a reusable water bottle that you can bring to the gym or to work. I carry around my Sigg water bottle everywhere I go. It's super lightweight and made of stainless steel which keeps it from getting that yucky plastic smell. Check it out at www.mysigg.com. Also consider installing a filter on your kitchen sink so you always have clean bottle-free water on hand.

5. Choose the good kind of fish. Eating fish is a great choice for a healthy diet. But many species are being overfished and some are contaminated with pollutants. Try choosing fish like Alaskan salmon, mahi-mahi and Pacific halibut, which haven't been overfished. Visit www.oceansalive.com for the full list of smart seafood choices for you and the ocean.

6. Work on your garden. What better place to go green than your garden? Get your green thumb working while you burn calories and get in shape. Plant beautiful flowers and trees or grow your own herbs and veggies. It's a great way to get out and get active while you give your home some curb appeal.

7. Pack your lunch wisely. There are lots of ways you can cut back on waste and save money in the process by packing your lunch. Try bringing your lunch in a reusable lunch bag and keep a set of metal utensils at your desk. Pack your own controlled-portioned snacks and put them in reusable containers to reduce waste and save money.

Got any lean, mean green tips? Share the love and let us know below!

Labels: health, tips

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

Here are 10 weight-loss boosting ways to use the time wisely:

1. Take the long way home. Walk or ride your bike home from work. The more comfortable temperatures mean you won't have to run to your car to escape the cold, so take advantage of the opportunity to dillydally and burn some calories as you go.

2. Do the shopping al fresco. Pick your own strawberries or blueberries at a local farm and leave with a tasty cereal topper or low-cal dessert (add a dollop of fat-free whipped topping). If there are no berry farms in your area, swing by a farmer's market and select the freshest veggies for dinner.

3. Start a neighborhood walking club. If you're friendly with your neighbors why not work off some weight while you catch up on local goings-on? Plan to meet at a certain time after work so they'll be depending on you. You'll be much more likely to get out and do it.

4. Play in the big leagues. If you don't already have one, organize a company or community softball tournament for an upcoming weekend. In the meantime, spend an hour each evening practicing with your team.

5. Take it outside. Outdoor grilling is one of the best ways to cook healthfully, since you don't need any butter or oil to keep food from sticking -- and what's already there drips off! Skip boring old burgers and dogs and opt for lean fish or poultry, and just about any vegetable or fruit you can find.

6. Grow healthy habits. Get out in the yard and plant some late-blooming flowers. Believe it or not you can burn 330 calories per hour by gardening... and your yard will be the envy of the neighborhood! Even better, plant some vegetables, so you always have a stash of tasty, low-fat foods.

7. Make it playtime. Take the kids to the playground and join them on the swings or the seesaw, or head to the park for a game of tag. Or, fit in some practice for those tee-ball or lacrosse skills in your own backyard. They'll get a kick out of the fact that you want to play with them.

8. Tackle the to-do list. If you don't want to spend the whole weekend washing the car or the windows or cutting the grass, take advantage of the daylight and get at least one task done during the week. All of these activities burn a significant number of calories, and getting one or two out of the way means you might actually have time to enjoy a baseball game on Saturday.

9. Work on your game. Stop by the driving range, a basketball court or the batting cages on the way home from work and blow off some steam. Or, ask a coworker to join you for a game of tennis or basketball. You'll work up a sweat, feel less stressed by the time you get home, and you may even find your skills improve in time for the company golf outing or softball tournament.

10. Sweat with your pet. Don't just let the dog out in the yard. Take him for an extended walk. Animals need exercise just as much as you do, and man's best friend can also be his best walking partner. If your neighbors have dogs, start marketing yourself as a dog walker and you can even get paid to get exercise. If that's not incentive, we don't know what is!

What are some of your favorite springtime activities? Let us know by commenting below!

Labels: health, tips, top 10

When you can't seem to budge off the couch, use these ideas to jump-start yourself and get back into a routine.

1. Just do something, then you're started!
When your exercise program feels like a distant memory, tell yourself to "just do something, then you're started!" Even the smallest action can be enough to break through the inertia and get yourself unstuck. All you need is one positive step -- take one walk, eat one healthy meal -- then mentally acknowledge that you're over the hump.

Looking for a great place to start? How about with our FREE diet profile? Click here!

2. Do it for three days
With whatever step you've taken, repeat it for a minimum of three days in a row. Once you sustain a positive action for at least three days, you'll regain your confidence and start feeling back in control. You can return to this concept and perk up your motivation again and again. Just take one step, stick with it for three days, and you'll be back in the groove.

3. 10-minute solution
Getting started is half the battle. But what if you don't "feel" like exercising again the next day? Any time your motivation lags, make a deal with yourself that you only have to exercise for 10 minutes, and after that, you can quit. Then go do it. Sometimes at the end of ten minutes, you'll be relieved it's over and you'll stop. But other times, you'll feel better and you might decide to keep going longer. Either way, you're a success!

4. Find new tricks
Instead of waiting for motivation to hit, learn how to build it yourself. To do this, invent new tricks and create fresh ideas that will inspire you toward action. For example, to boost your workout program, plan to set your alarm, lay out your exercise clothes, put a water bottle in the refrigerator and buy a new CD of energizing music. Anytime when you don't feel like exercising, reach for this list, and rev back up.

5. Do it anyway
You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment. In the same way, if you're not in the mood for exercising or eating right, tell yourself to do it anyway.

Then skip the leftover chocolate cake and eat your fruit instead. Get off the couch and put on your workout shoes. Each day, take a few steps that will move you forward, even if you don't feel like it. When you are truly committed to your goals, you can skip the excuses and do it anyway!

What are some of the things you do to get out of couch-potato mode? Let us know how you get motivated below...

Linda Spangle, RN, MA is author of 100 Days of Weight Loss. For more information on Spangle and her inspirational book, go to www.100DaysChallenge.com.

Labels: exercise, tips, workout

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

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

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

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

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

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

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

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

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

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

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

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

Labels: clothes, diet, food, fun, tips

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

And, away we go…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Labels: diet, exercise, nutrition, tips

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

If you ever see a quick fix promise, always go back to the fundamentals. Fundamentals will never let you down, and they will never lie to you or mislead you.

There are eight points to consider when attempting to burn body fat.

1. Control Blood Sugar -- Your goal should be to control blood sugar. Controlling blood sugar levels helps to shed fat. This is accomplished by taking in some protein, carbohydrates and good fats spread evenly through the day every two to three hours and by not over eating.

A sample meal schedule might look something like this:

6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack

6:00 Dinner
9:00 Small Snack

2. Calories Count -- Your goal is to eat as much as possible while still losing fat. For example, if I can get you to lose 1 to 2 pounds of fat per week on 1,400 calories per day, I'm on track. If I try to accelerate the process and lower your calories to 1,200, I sabotage your efforts. Anything more than a 2-pound loss per week will strip muscle tissue and give one a soft look.

A good example is the person who goes on a crash diet and ends up thin but still soft and flabby when they get to their goal weight. This takes place because they lost not only fat, but also valuable muscle. They lowered calories too much, lost at too fast of a rate and did not try to eat the optimal amount of calories for fat loss.

3. Eat Breakfast -- A balanced breakfast comprised of carbohydrates, protein and a little fat is a critical start to the day. The point of consuming breakfast is that it breaks the fast from an overnight sleep. In addition, breakfast will rev the metabolism for the rest of the day. This is your first opportunity of the day to get blood sugar back to a balanced state after the all night fast and is critical for sustaining fat loss.

4. Ratios count! A calorie is not a calorie -- Do you know those people who tell you to simply lower your calories to lose fat? The people who never mention protein, carbohydrates or fats? They're wrong.

Protein, carb and fat ratios are important. The correct ratios (which can vary depending on an individual's response to food) help to stabilize blood sugar levels, which helps to increase energy and fat loss. Generally, 40 percent to 50 percent of carbohydrates, 25 percent to 30 percent protein and 20 percent to 30 percent of healthy fats is the best starting place.

Carbs are necessary for energy and not the enemy everyone makes them out to be. The key is how much you consume. Protein is also critical to build and retain muscle tissue, which in turn helps to burn more fat.

Finally, good dietary fats are extremely important. They help to balance hormonal levels, increase strength and create satiety (fullness). If you're looking for a plan that takes this into account I recommend eDiets GI plan (Glycemic Impact Diet).

5. Weight Training -- To affect muscle versus fat ratios you have to train with weights or perform some type of resistance training. An intense weight workout lasting no more than 60 minutes is the most efficient route to go. You don't have to workout with a bodybuilding routine, but you do need to work the entire body approximately three alternate days per week.

6. Cardio -- Cardio should be approached as a tool to lose fat. It should not be used as a never ending event in the hope that all body fat will magically burn off. Excessive cardio is counter productive and will burn not only fat, but also valuable muscle tissue.

If fat loss is not taking place, increase the intensity of your session, not the time. The key is to perform all that is necessary -- and no more than that. This is accomplished by incorporating interval cardio training (integrating slower levels of intensity for several minutes with very high levels for several minutes). Intervals are great for boosting the metabolism and creating more of a post caloric burn (calories burned 24 hours after the workout.

7. Water Intake -- From the standpoint of water intake and fat loss, you want to be in a position where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs. Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly (more than most people realize).

If the kidneys are water-deprived, the liver has to do the work of the kidneys along with its own (lowering its total productivity in the process). The liver then can't metabolize fat as quickly or efficiently. If you allow this to happen, you're setting yourself up to store fat because you've made the liver less efficient at turning stored body fat to energy.

Usually if you multiply .55 times your weight, that should be enough in ounces of water to suffice. Water is the underrated fat-loss tool.

8. Discipline -- This is the seldom used word in the fitness industry. As I mentioned earlier, you'll read a lot about the new magic workout, the new magic diet, the machine that's sure to burn fat off your butt, etc. It's all a bunch of nonsense.

It's about doing the right thing and the hard thing at times. One day of discipline leading to another day of discipline. You build your body and your mind simultaneously. Without this, every point I've made above is fruitless. The good thing is anyone can do it -- if they choose to.

Looking for more information? Join eDiets and visit Raphael's support group (Exercise & Fitness) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

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

Labels: exercise, tips, weight, weight-loss

With apologies to Monsieur Twain, let me share my philosophy about career clothes for women: The right clothes can help pave your path to the corner suite at the office. A frumpy wardrobe may keep you in a claustrophobic-sized cubicle forever.

You can be bright, brilliant and bold -- but if you show up at the office in a polyester, chartreuse green pantsuit and Pepto-Bismol-pink plastic boots, your passion for fashion may inspire the wrong kind of awe.

So what belongs in your closet of career classics? Try these on for size and you'll always look great:

Perhaps the most important guideline of all for career classics: Choose clothes that
make you feel good about you. Take your time shopping and invest in good, quality attire that says, "Now there’s a successful woman!"

Can clothes really make or break your career? Tell us your stories by commenting below!

Joanne Eglash is a writer and an editor specializing in health, weight control and fitness. She's written for a variety of publications and websites, ranging from Energy for Women magazine to KidsHealth.org. For more information about Joanne, visit her Web site at www.geocities.com/trendclues.

Labels: career, clothes, tips