Diet & Fitness Blog

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

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

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

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

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

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

Labels: diet, exercise, lifestyle, weight-loss

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

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

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

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

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

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

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

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

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

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

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

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

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

The tax man cometh! Will you be ready? There is a popular old expression that tells us, "nothing in life is certain except death and taxes." Well, believe it or not, tax season is just around the corner once again. If you’re like the majority of people out there, you look forward to filling out that tax return about as much as getting a root canal… without the Novocain. The bad news is that it is not very likely that gnomes or elves will do the work for you.

The good news is that the Internal Revenue Service gives obese Americans who are trying to lose weight under doctor's orders the opportunity to lighten their tax loads. Several years ago, the IRS began allowing certain individuals to deduct unreimbursed, itemized medical expenses exceeding 7.5% of their adjustable gross income -- including the costs for a prescribed weight loss program.

"The IRS ruling took a lot of people by surprise," the American Obesity Association's executive director Morgan Downey told CBS News. "This takes a different approach from the normal kind of urging everyone to diet and exercise as a lifestyle recommendation because it recognizes obesity as a major medical problem."

But is our government doing enough to keep its citizen's healthy? Do you think the IRS should offer more incentives for people to slim down and stay in shape?

Tell us if you think you deserve a tax break for the high cost of healthy living! Also, what items would you like to be able to deduct from your taxes? Diet plans? Meal delivery? Dietary supplements? Exercise equipment? Cast your vote below!

Labels: health, news, weight-loss

Imagine you had one wish and could magically improve one body part... Which would it be?

We all have those "problem areas." You know, the pooch, the arm jiggle or the inside of your thighs. I know a lot of women who'd love to get rid of the back fat by their bra strap, or take just a little (or a lot!) off their backside. And even though we know spot-reducing isn't really possible, a girl can dream, can't she?

I personally would do just about anything for a set of abs. I know they're under there (heaven knows I've done enough crunches in my life), but I just can't seem to see them. No matter how I crunch, twist, hang or stretch, those darn abs won't come out of hiding! I think it's the whole pooch thing sabotaging my efforts. Silly pooch... If I could lose weight in one area first, I would most definitely wish to part ways with the pooch.

So how about you? If you had to pick ONE spot to tighten up first, which would it be? Let us know by commenting below!

Labels: fun, weight-loss

By Raphael Calzadilla, B.A, CPT, ACE
eDiets Chief Fitness Pro

Gym, schmym! You can improve your fitness level without a gym membership. It's time to stop making excuses. I've designed a simple but effective workout to get your muscles firm and tight. No false promises -- just a realistic alternative to all the noise in the world of fitness that makes us hate exercising.

The only equipment you'll need is a fitness band (with door attachment), a fitness ball and a mat. You'll be working the entire body.

Click here to check out Raphael's Expert Pick fitness kit and take advantage of limited time HUGE savings!

Fitness Band Two-Arm Lateral Raise (Shoulders)
Stand on a fitness band with feet closer than shoulder width apart and knees slightly bent. Hold a handle in each hand with your arms down at your sides and palms facing the legs. Contracting the shoulder muscles, lift both arms out to the sides while maintaining a slight bend in the elbows until your hands reach shoulder height (Palms face the floor). Slowly return to the starting position. Exhale while you raise your arms. Inhale while returning to the starting position. The farther your feet are from each other, the more challenging the exercise becomes. Do not attempt to raise your hands past shoulder height, and do not bend your wrists during the movement. Perform three sets of 10 repetitions.

Fitness Band Curls (Biceps)
Grasp the two handles of the resistance band while stepping on the band with feet closer than shoulder width apart. Point your toes forward and maintain a slight bend in the knees. The palms of your hands face forward by the sides of your body. Keep your wrists straight and bring the handles towards your shoulder by bending at the elbows. Do not swing your arms. They should remain stationary. All that moves is the elbow joint. Perform two sets of 12 repetitions each.

Fitness Band Overhead Triceps Extension (Triceps)
Stand with your legs staggered with knees slightly bent. The middle section of the fitness band should be placed under the rear leg. Hold a handle in each hand behind your head over your shoulders with a slight bend in the elbows. Your palms can face each other or face the ceiling. Contracting the triceps muscles, extend your arms, lifting your hands above your head. Stop when your arms are directly above your head with a slight bend in the elbows. Slowly return to the starting position. Exhale while extending your arms. Inhale while returning to the starting position. It is important to keep the arm as stationary as possible. Perform two sets of 10 repetitions.

Fitness Band Lunge (Quadriceps, Hamstrings, Glutes)
Stand in a staggered stance and position your front foot on the band and back foot behind you. Grasp the handles and position your hands at about face height. Cathy's palms are facing forward, but you can also have your palms face each other if that's more comfortable. Lower your front leg and make sure to keep your back knee from touching the floor (it should only come close). Avoid the front knee touching the floor as well. Push back up to start and repeat. Keep the fitness band elevated in order to feel the resistance. Perform three sets of 12 repetitions on each leg.

The Plank (abdominals -- Core, plus Upper Body)
One of the biggest myths is that we need to perform endless crunches in order to strengthen the abdominals. This exercise is an excellent exercise for strengthening the abs and the upper body, and you won't perform a single crunch. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Contract your abdominals and avoid elevating your glutes (sticking your butt up in the air). Do not hold your breath. Hold for 30 to 60 seconds and repeat two more times.

Fitball Crunch
Although crunches on the floor are somewhat overrated, a fitball crunch will increase the difficulty because it requires more work from your entire ab area. From a seated position on the ball, walk your feet out until the ball is fully supporting your mid to lower back. Cross your hands over your chest. Contracting the abdominals, raise your upper body about halfway. Slowly return to the starting position. Exhale while raising your body. Inhale while returning to the starting position. Be sure to keep your head and neck relaxed. The ball should not roll forward and back -- it should remain stationary. For added support, spread your feet wide the first time you try the exercise. Perform two sets of 15 reps each.

Body Composition Monitor
If you want to track your progress, you can also use the Omron Fat Loss monitor. The monitor is simple to use and uses a bioelectrical impedance method to test your fat levels. It's perfectly safe. No monitor is 100 percent accurate, but I've tested this one and it's very good. So use it as a gauge to monitor your progress.

Perform the entire routine on three alternate days per week and add three or four days of cardiovascular exercise for 20-30 minutes. Also, don't forget to stretch.

As always, your ultimate success in achieving your goals is based on effective exercise, following your nutrition plan and massive amounts of consistency. If you need even more inspiration, then just keep in mind that Cathy, the fitness model you see in these pictures, has lost an amazing 115 pounds and kept it off for two years with eDiets!

You know what you have to do. Do it! Do it!

Check with your doctor before starting any exercise program.

Labels: exercise, product, weight-loss, workout

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

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

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

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

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

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

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

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

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

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

Labels: diet, weight-loss

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

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

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

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

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

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

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

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

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

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

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

Labels: celebrity, diet, nutrition, weight-loss

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

TRUE OR FALSE

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Labels: diet, food, tips, weight-loss

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

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

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

Why should the two of you diet together? Find out how working together as a couple can create even greater results than doing it alone...

"Let's get rid of the word diet -- and talk lifestyle," says nutritionist Susan Burke. "Couples should undertake lifestyle changes together. When both resolve to change their lifestyle and their attitude about eating, then it can be a very positive experience -- one that will lead to permanent weight loss."

However, Burke warns that if you're committed to losing weight and living healthy -- and your partner isn't -- it can create conflict in the home. If your partner isn't willing to get on board your boat to better health, don't give up -- try leading by example.

"I'm a firm believer that the best way to influence those around you is to simply be a good example," says psychologist Dr. John Sklare. "If you are more dedicated than your partner, be as supportive and helpful as you can be while being the model of the behavior you are trying to inspire."

While you can do it alone, both experts agree that teaming up is the best way to change both your lives. Change isn't easy, and having someone who's going through the same transformation and working toward the same goals will bring a sense of solidarity to the process, Burke says.

"I'm a great advocate of couples doing a lot of things together -- and losing weight together is high on the list," Sklare said. "Two people working toward the same goal not only makes achieving that goal more likely, but it significantly reduces the emotional intensity of the endeavor."

Burke reemphasizes the fact that this is more than just "dieting together" and that you both must strive for a lifestyle change that lasts. Most people think "diet" means a temporary restriction of calories to lose weight, Burke says.

"They 'go on' a diet and eat diet food. When they 'go off' the diet they return to their usual way of eating, and usually wind up regaining more than they originally lost. Unless they change their lifestyle and their attitude about eating, they'll be stuck in this weight fluctuation cycle of losing and gaining," she explains.

Change is inevitable, but it's nice to have someone there during those uncertain, trying times when you're struggling for a serious life change. Imagine if you were the only one working toward getting married or your husband suggested: "It's fine if you want kids, but don't expect any help from me." Absurd, right?

Changing lifelong habits of poor eating and overindulgence are changes that will dramatically affect the way you live, as well as how long you live, but it's a difficult transition. Just like any major change, you'll need support.

"One of the most common complaints that I hear from women dieting on their own is the difficult time they have preparing two different meals," Sklare says. "Not to mention that when your partner is on the same eating program that you are, they are less likely to bring foods into the house that tests your will."

"Just as your partner can be a supportive presence in your efforts, they can also help undue your resolve," warns Susan. If the commitment becomes one-sided and you feel your partner giving up, Susan recommends not giving up on your spouse.

"If your partner isn't as committed to lifestyle change as you are, then they may sabotage your efforts. They may give up and want you to give up as well. If that happens, explore why your partner wants to give up, acknowledge their struggle with the change and show your support for their efforts, emphasize your commitment to your new healthy lifestyle and ask for their support as well," Burke says.

"Most people find comfort and encouragement in interacting with others of like minds that have an intimate understanding of their struggle and share a similar perspective," Dr. Sklare explains.

Dieting together can be a great way to bring you closer to your partner while achieving a healthier body, but if you don't keep the lines of communication open and support each other, it can also break apart a shaky relationship. Working together as a couple can create even greater results than going it alone, if you're both ready.

And when you decide you're ready, eDiets FREE diet profile is a great place to start. Good luck!

Labels: diet, motivation, relationships, tips, weight-loss

Pam Ofstein, eDiets Director of Nutrition Services, was kind of enough to be my partner in this Valentine's Day couples' workout.

Perform each exercise, then move to the next one. Try to complete the circuit (all exercises) twice.

Couples' Lunge and Reverse Lunge
1. You get double your money with this exercise. Begin by facing your partner while holding each others' hands with arms slightly elevated.

2. Pam takes a forward long lunge with her left leg, while I perform a reverse lunge with my right leg. Alternate legs with each rep. Keep your body straight during both movements, and don't let your opposing knee touch the floor. Perform 12 reps on each leg.

After completing 12 reps, the person performing the reverse lunge then performs the forward lunge, and the person performing forward lunges will switch to reverse lunges. Lunges will work the quadriceps, hamstrings and the butt. Support your partner by keeping your hands and arms elevated and by giving them words of encouragement.

Couples' Squat
1. Begin by facing your partner while holding each others' hands, with arms slightly elevated. Feet should be shoulder-width apart.

2. Lower by bending at the hips and knees to a parallel squat. It's important to stick your butt out while lowering -- almost as if you're about to sit in a chair.

Rise back up to the starting position and repeat. Perform 15 reps. Squats work the quadriceps, hamstrings and butt.

Interlocking Crunches
1. Begin by lying on a mat with your feet and ankles interlocked. This will provide support for your partner.

2. Place your hands crossed over your chest and perform an abdominal crunch. Support your partner by telling them to keep his eyes straight up and not to bend his neck. Perform 15 reps.