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Friday, September 16th, 2005
11:52 am	Dig In: We've Got 5 Diet-Friendly Desserts By Carolina Diaz-Bordon eDiets Staff Writer September 16, 2005 Pages(4): 1 | 2 | 3 | Next Page > Goodbye, sweet days of chocolate cake. Sayonara, my beautiful banana split. Farewell, my flavorful flan. And hasta la vista, my scrumptious apple pie. I know we've ADVERTISEMENT shared mouthwatering moments together, but there's just no room for you in my new, balanced, healthy diet. I must ignore my sweet tooth -- keep it from sending me back your way. Put away your handkerchief, you don’t have to wave good-bye for good. It is possible to dig into delicious desserts without damaging your diet. Instead of giving up your favorite treats, think about what goes in them and use some imagination to make them fit your new lifestyle. The most common diet destroyers in desserts are dairy and fats. Other factors to consider -- how much sugar, cholesterol and sodium the product contains. It's important to always check the nutritional facts on the sides of packages. Don't let the words low fat or low carb fool you. It's always good to compare items and read the labels carefully. Make sure you know what you are buying. Simple substitutions can make a world of difference. An average ice-cream bar can contain 180 calories and 12 grams of fat -- not exactly a dieter’s friend. And some of the best-known brands are significantly higher. A Dove Bar has 350 calories and 22 grams of fat, while the new Breyers Magnum Bars pack 14 grams of saturated fat (20 grams total fat) each! What’s the alternative, you ask? How about a rich, smooth pudding pop? The store-bought versions average 100 calories and 2 to 3 grams of fat, but you can cut the fat even further and add a little nutrition by making your own. Susan Burke, eDiets Chief Nutritionist, says: "You can modify any recipe, especially desserts, to make it healthy. The recipe section on our site can give you great ideas. It can be as simple as using egg whites instead of a whole egg or reducing the amount of sugar in a recipe. If the recipe calls for a cup of sugar, use only one-third cup instead. There are even fat-free chocolate chips ADVERTISEMENT so you can replace the full-fat ones. "However, some desserts are easier to modify than others. For example, it’s hard to modify angel food cake because of its high sugar content. But there are sugar substitutes, such as Splenda, that are great for baking. The key to staying healthy is making healthy choices wherever you go. The best thing to do is EXPERIMENT, EXPERIMENT, EXPERIMENT!" Even diet-friendly desserts can become hazardous to your waistline. Moderation is key to enjoying treats every now and then. Remember to always check the serving size. What you eat is important, but understanding how much you’re eating is crucial. Creativity is also essential. Try new recipes and satisfy your sweet tooth using sensible substitutions. Here are five desserts low in guilt and high on flavor. Indulge! Apple Cider-Caramel Cake Cider "syrup" is folded into this cake for a rich, caramelized flavor. 2-1/4 cups apple cider, divided 2-1/4 cups granulated sugar, divided 1 Tbsp. stick margarine or butter 3 cups sliced, peeled cooking apple (such as Braeburn, Rome or McIntosh) Cooking spray 2-1/2 Tbsp. dry breadcrumbs 1/2 cup stick margarine or butter, softened 1 Tbsp. grated lemon rind 1 (8-oz.) block fat-free cream cheese 3 large eggs 6 Tbsp. fresh lemon juice, divided 3 cups all-purpose flour 1/2 tsp. baking soda 1/4 tsp. salt 1 cup low-fat buttermilk 1 tsp. vanilla extract 1 Tbsp. powdered sugar 1. Bring 2 cups cider to a boil in a large, heavy saucepan over high heat. Cook until reduced to 1/2 cup (about 20 minutes). Reduce heat to medium-high; stir in 1/2 cup granulated sugar. Cook five minutes or until sugar dissolves and cider is thick and dark-colored, stirring occasionally. Remove from heat; cool one minute. Stir in 1 tablespoon margarine. Stir in apples; cook 15 minutes over medium-high heat or until the liquid is absorbed, stirring frequently. Remove from heat; cool. (If apple mixture hardens, place it over low heat until softened). 2. Preheat oven to 325 degrees. 3. Coat a 12-cup Bundt pan with cooking spray; dust with breadcrumbs. 4. Combine 1-1/2 cups granulated sugar, 1/2 cup margarine, lemon rind and cream cheese in a large bowl; beat at medium speed of a mixer until well blended (about five minutes). Add eggs, 1 at a time, beating well after each addition. Beat in 2 tablespoons lemon juice. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda and salt. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture. Fold in apple mixture. Pour into prepared pan; bake at 325 degrees for 1-1/2 hours or until a wooden pick inserted in center comes out clean. 5. Combine 1/4 cup cider, 1/4 cup granulated sugar, 1/4 cup lemon juice and vanilla; let stand until sugar dissolves, stirring occasionally. Cool cake in pan five minutes, and pierce with a wooden skewer in several places. Pour cider mixture over cake in pan, and let stand 10 minutes. Remove from pan, and cool completely on a wire rack. Sift powdered sugar over top of cake. Makes 18 servings. Nutritional values per serving: 286 calories (22% from fat), 7.1g fat (1.6g sat, 3g mono and 2g poly), 5.8g protein, 50.1g carbohydrate, 1.2g fiber, 39mg cholesterol, 1.4mg iron, 253mg sodium and 94mg calcium. Recipe Copyright Cooking Light Magazine To try two FREE Issues of Cooking Light, click here. Chocolate Fudge Meringues 3 egg whites 1/2 tsp. cream of tartar 1/4 tsp. salt 2 cups powdered sugar 1/2 cup unsweetened cocoa 1/2 package (6-oz. size) reduced-fat semi-sweet chocolate morsels, chopped 1. Beat egg whites, cream of tartar and salt to soft peaks in medium bowl. Then beat to stiff peaks, adding sugar gradually. Fold in cocoa, and then fold in chopped chocolate. Drop mixture by tablespoons onto aluminum foil-lined cookie sheets. 2. Bake at 300 degrees until cookies feel crisp when touched (20 to 25 minutes). Cool sheets on wire racks. Makes 24 servings (serving size 1 cookie). Nutritional values per serving: 58 calories, 0.8g fat, 0mg cholesterol and 34mg sodium. Instant Tiramisu 1 cup part-skim ricotta cheese 3/4 cup (6 oz.) 1/3-less-fat cream cheese 1/2 cup sugar 24 ladyfingers (two 3-oz. packages) 1/2 cup Kahlua (coffee-flavored liqueur) 1 Tbsp. unsweetened cocoa 1. Combine the ricotta, cream cheese and sugar in a food processor; process until smooth. Split the ladyfingers in half lengthwise. Arrange 24 halves in a single layer in an 11"x7" baking dish. Drizzle with half the Kahlua and let stand five minutes. Spread half of cheese mixture evenly over the ladyfingers. Repeat procedure with the remaining ladyfingers, Kahlua and cheese mixture. Sprinkle with cocoa. Makes 10 servings. Nutritional values per serving: 216 calories, 6.9g fat, 6.8g protein, 27g carbohydrate, 0.2g fiber, 55mg cholesterol, 0.7mg iron, 244mg sodium and 10mg calcium. Recipe Copyright Cooking Light Magazine To try two FREE Issues of Cooking Light, click here. Luscious Low-Fat Chocolate Mousse 1/8 cup cocoa powder 1/4 cup fat-free egg substitute 1 tsp. almond extract 4 tsp. granulated sugar 1/8 tsp. salt 3/4 cup fat-free milk, divided 1 tsp. gelatin 1. Sprinkle gelatin over 1/4-cup milk to soften and set aside. 2. Purée cocoa powder, egg substitute, extract, sugar and salt in a blender until combined. Heat remaining 1/2 cup milk over low heat until just boiling; remove from heat and pour into blender with other ingredients. Blend for one minute. Pour into large bowl and stir in gelatin mixture. Stir until dissolved. Pour into serving dishes and chill for one hour or more. Makes 4 servings. Nutritional values per serving: 100 calories, 4g fat, 8g protein, 20g carbohydrate, 8g fiber and 130mg sodium. Chocolate Banana Pudding Pop 3/4 cups fat-free milk 1/4 cup fat-free half and half 2 medium bananas 1 package fat-free sugar-free instant chocolate pudding mix 1. Combine milk and half and half in a bowl and mix. Whisk in pudding mix and stir one minute or until dissolved; combine with banana in blender and puree until smooth. Pour into ice pop molds and freeze overnight. Makes 4 servings. Nutritional values per serving: 100 calories 4g fat, 8g protein, 20g carbohydrate, 8g fiber and 253mg sodium. With more than 2,000 recipes to choose from, it’s a great tool for finding delicious new foods that’ll fit into your diet plan! All recipes can be scaled to meet your needs, so if you're cooking for one or for 10, we make it easy for you. Click here to learn more or to add to your plan today! (Comment on this)
Thursday, September 8th, 2005
11:44 am	My workout program WEEK ONE During Week 1, concentrate on using super strict form for each exercise and training at a deliberate speed. Perform each movement slowly to maintain constant high tension throughout the entire range of motion. Never swing the weight or cheat in any way. This principle is so effective and demanding, you may have to drop your usual poundage’s slightly to complete all your sets and reps. Don’t forget to do a general body warm up and a couple of light sets you attack your primary work out sets. Weight workout 1: Days 1&4 Body Part Exercise sets reps Abs Abdominal Crunch 3 25 Lower Back Back (Hyper) Extension 3 15 Delts Behind Neck Press 3 8-12 Upright Row 3 8-10 Quads Leg Extension 3 10-15 Hack Squat 3 10-15 Hamstrings Lying Leg Curl 3 10-15 Calves Standing Calf Raise 3 20-25 Seated Calf Raise 3 20-25 Aerobics Program Follow each of the 4 weight workouts with a 30 minute ride on an exercise bike. Program the bike to a level that will elevate and maintain your pulse in the middle of your target heart-rate zone (roughly 70%-75% of your estimated maximum heart rate). To calculate your target heart rate, subtract your age from number 220, then multiply by 0.80. By doing your aerobic workout directly after your weight workout, your heart rate will already be elevated, allowing you to reach your fat-burning threshold even quicker. Weight Workout 2: Days 2&5 Body Part Exercise sets reps Abs Reverse Crunch 3 25 Chest Bench Press 3-4 8-10 Incline Dumbbell Flye 2 8-10 Lats Behind Neck Pull-Down 3 8-10 Seated Cable Row 2 8-10 (narrow neutral grip) Triceps Lying Tricep extension 3 8-10 Press Down 2 8-10 Biceps Standing Barbell Curl 3 8-10 Preacher Curl 2 8-10 Nutrition Program • Eat one Highly nutritious, low-fat meal every 2 ½ -3 hours. • Try to limit fat intake to about 20% of your daily calories (don’t exceed 25%). Avoid Saturated Fats. • Drink an 8oz glass of water at least 6 times a day. • Increase Protein intake to at least 0.75 grams of protein per pound of bodyweight daily. • Substitute spices and other condiments for salt. • Drink a post workout recovery drink that contains 35 grams of high-quality protein and 50 grams of carbohydrates within 40 minutes of your workout. WEEK TWO Supersets This is a great way to work your muscles quickly and thoroughly. A superset is defined as working two opposing muscle groups back to back, with almost no rest between sets. (An example would be a set of standing barbell curls and triceps pressdowns) This gets more blood into the working area for an even better pump. You might need to lighten the weight somewhat on your second exercise, so experiment to find the weight best suited for you. Aerobics Program Either after your weight workout or on your off days, include a 40 minute session on a stair climber. Utilize a program that will elevate your heart rate into your target heart-rate range. You may even break itup into two 20-minute workouts in a single day – just make sure you get your aerobics workouts in. Nutrition Program Continue the previous week’s program with the following adjustments: • Restrict starchy carbohydrates after 3PM • Increase protein to at least 1 gram of protein per pound of bodyweight • Take a multivitamin/mineral supplement with your first meal • Eliminate refined sugars and sweet snacks • Limit alcohol intake to no more than one glass of red wine or light beer a day • If you drink soft drinks, consume only low-calorie, low-sodium brands. Weight Workout 1: Days 1 & 4 BodyPart Exercise Sets Reps Abs crunch 3 25 Lower Back Back Extension 3 15 Delts Dumbbell press 3 8-10 Lateral Raise* 3 8-10 Quads Leg Press 3 10-15 Hamstrings Lying Leg Curl 3 10-15 Quads Leg Extension 3 10-15 Hamstrings Seated Reverse Leg Curl 3 10-15 Calves Standing Calf Raise 3 20-25 Seated Calf Raise* 3 20-25 *Compound Set Weight Workout 2: Days 2 & 5 Body Part Exercise Sets Reps Abs Hanging Knee Raise* 3 10-15 Serratus/ Intercoastals Kneeling Rope Pulldown 3 25 Chest Incline Dumbbell press 3 8-10 Lats T-Bar Row (wide grip) 3 8-10 Chest Cable Crossover 3 8-10 Lats Front Pulldown 3 8-10 Biceps Standing Barbell Curl 3 8-10 Triceps Seated Overhead French Press 3 8-10 *Compound Set Note from Miss D--- Serratus/Intercostal I think this is somewhere near the Galapagos Islands.  Cable crossover????? I don’t think I can do these with my shoulders. WEEK THREE Tri-sets This Principle will give you and your partner results – in triplicate! Tri-sets consist of three exercises for the same muscle group with virtually no rest in between. In fact, you rest just briefly after your third exercise before starting the cycle all over again. This rapid pace not only accelerates your heart rate, but gives the particular muscle you’re working a tremendous pump as well. Best of All, because each exercise variation works the muscle from a slightly different angle, the muscle is more thoroughly worked. A word of warning however: this training method is demanding. Also, don’t expect to utilize your usual weights on the final exercise, instead try using about half your workout weight. Weight Workout 1: Days 1 & 4 Body Part Exercise Sets Reps Abs Machine Crunch 3 20 Reverse Trunk Twist 3 20 V-Up (on bench) 3 20 Delts Behind Neck Press 3 8-10 Standing Lateral Raise 3 8-10 Front Barbell Raise 3 8-10 Legs Squat 3 10-15 Leg Extension 3 10-15 Lying leg curl 3 10-15 Calves Standing Calf Raise 3 20-25 Donkey Calf Raise 3 20-25 Seated Calf Raise 3 20-25 Days 2 & 5 Chest Incline dumbbell press 3 8-10 Flat Bench Dumbell Slye 3 8-10 Cable Crossover 3 8-10 Lats/Lower back Wide Grip Pull-Up 3 8-10 Bent over barbell row 3 8-10 Back (Hyper) extension 3 8-10 Triceps Lying Tricep Extension 3 8-10 One arm overhead Tricep extension 3 8-10 Biceps Standing EZ-Bar Curl 3 8-10 Dumbell preacher curl 3 8-10 Concentration Curl 3 8-10 I add to this day: Crunches and inner/outer thigh machine WEEK FOUR GIANT SETS I’ve dubbed this week “Giant Killer” for good reason: You and your partner will experience some absolutely killer workouts. A Giant set is composed of 4-6 exercises for a particular muscle group, with 30 or fewer seconds of rest between sets. This nonstop onslaught pumps blood into every available muscle fiber. In fact, it’s so intense, you’ll need your partner’s help to focus all your mental and physical energy into getting the most out of each giant set. Weight Workout 1: Days 1 & 4 Body Part Exercise Sets Reps Abs Machine Crunch 2 20 Hanging Knee Raise 2 15 V-Up (on bench) 2 20 Roman Chair Sit-Up 2 20 Delts Behind Neck Press 3 8-10 Standing Lateral Raise 3 8-10 Bent over Lateral Raise 3 8-10 Upright Row 3 8-10 Legs Leg Press 3 10-15 Lunge 3 10-15 Leg Extension 3 10-15 Lying Leg Curl 3 10-15 Calves Standing Calf Raise 2 20-25 Donkey Calf Raise 2 20-25 Seated Calf Raise 2 20-25 Leg Press Toe Raise 2 20-25 Weight Workout 2: Days 2 & 5 Body Part Exercise Sets Reps Chest Bench Press 3 8-10 Dumbell Flye 3 8-10 Incline Dumbell Press 3 8-10 Cable Crossover 3 8-10 Lats/Lower Bent Over Row 3 8-10 Back Seated Cable Row 3 8-10 Close Grip Pull down 3 8-10 Stiff Legged Deadlift 3 8-10 Triceps Seated Close Grip/ Overhead Extension 2 8-10 Lying French Press 2 8-10 One-Arm Overhead Tricep Extension 2 8-10 Pressdown 2 8-10 Biceps Standing EZ-Bar Curl 2 8-10 Preacher Curl 2 8-10 Concentration Curl 2 8-10 Hammer Curl 2 8-10 Aerobics Program Train at three 60-minute, low impact aerobics classes or with videotapes at a pace that will keep your heart rate at 60%. Because you will be getting a fair amount of aerobic benefit from your giant set workouts, you’ll probably want to do your cardio work on the days you don’t weight train. WEEK FIVE SPEED The Speed Principle advocates that you couple explosive movements with heavy weights. Choose a weight with which you can perform only 6 repetitions. Be Careful not to sacrifice form, and concentrate on moving the weight up quickly. Do your six reps and then rest and then rest only as long as it takes for your partner to finish his or her set before you move to the next set or exercise. Speed Training focuses on fast-twitch muscles, which are more responsive to heavy, explosive training. This is an excellent variation for developing strength and size abd for busting past training plateaus. Weight Workout 1: Days 1&4 Body Part Exercise Sets Reps Abs Machine Crunch 3 25 Lower Back Back Extension 3 15 Delts Dumbbell Press 3 6 Standing Lateral Raise 3 6 Legs Squat 3 6 Lying Leg Curl 3 6 Calves Standing Calf Raise 3 20-25 Seated Calf Raise 3 20-25 Weight Workout 2: Days 2&5 Body Part Exercise Sets Reps Chest Bench Press 4 6 Dumbbell Flye 4 6 Lats One-Arm Dumbbell Row 3 6 Wide-Grip Pull-Down 3 6 Triceps Lying Overhead Extension 3 6 Pressdown 3 6 Biceps Standing Barbell Curl 3 6 Hammer Curl 3 6 Aerobics Program Follow each weight-training session with a 30 minute cross-training aerobic workout. Maintain a pace that will keep your heart rate between 70%-80%. If you’re training in the gym, so 10 minutes on the treadmill, 10 minutes on the bike and 10 minutes on the stair climber. Outside the gym, alternate between jogging laps and sprints on the track and/or stairs. WEEK SIX PRE-EXHAUSTION This is a great way for you and your partner to target lagging muscle groups. Start with an isolation exercise and take your set to failure. Immediately follow it with a compound movement that involves the assisting muscle. (For example, do a set of bent-over lateral raises to failure, isolating the rear delts. Then do behind-neck barbell presses, hitting the delts, triceps and upper chest.) This form of training is so intense, you’ll have to lower the weight on the second exercise. WEIGHT WORKOUT 1: DAYS 1&4 BODYPART EXERCISE SETS REPS Abs Bent Knee-Up 3 25 Hanging Leg Raise 3 25 Delts Bent-Over Lateral Raise 3 8-10 Behind-Neck Press 3 8-10 Quads Leg Extension 4 10-15 Hack Squat 4 10-15 Hamstrings Lying Leg Curl 3 10-15 Leg Press (feet high on platform) 3 10-15 Calves Seated Calf Raise 3 20-25 Standing Calf Raise 3 20-25 WEIGHT WORKOUT 2: DAYS 2&5 BODYPART EXERCISE SETS REPS Chest Incline Flye 4 8-10 Incline Dumbbell Press 4 8-10 Lats Wide-Grip Pull-Down 3 8-10 Wide-Grip T-Bar Row 3 8-10 Triceps Pressdown 3 8-10 Dip 3 8-10 Biceps Concentration Curl 3 8-10 Standing Barbell Curl 3 8-10 AEROBICS PROGRAM Since your weight-training workouts are so exhaustive, your cardio workouts should be less intensive and more fun. On the days you don’t weight train, do a 60-minute aerobic at a pace that keeps your heart rate at 60%. Some fun options: aerobic dance, step aerobics, speed walking. Swimming, mountain biking, in-line skating, aerobic boxing or basketball. Current Mood: optimistic Current Music: Maniac** Flash Dance (Comment on this)
Saturday, September 3rd, 2005
1:20 pm	Health and Diet: Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are brief periods (about a minute) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking about every five minutes throughout your exercise session. MORE TIPS » Fitness: If you can find a way to read while you're on the treadmill, bike, elliptical trainer, or Stairmaster, do it. Get a good book and start reading your way to fitness. If you cannot read while exercising get your favorite book on tape. It is easy now to find your favorite author or subject on tape or compact disc. Pop it in your Walkman and get moving. (Comment on this)
12:55 pm	Water Intake 10 Ways to Get Your Water By Carolina Diaz-Bordon eDiets.com Staff Writer August 27, 2005 Want to lose weight? Drink water. Want to have better skin? Drink water. Want to speed up your metabolism, protect your joints and organs and help minimize and eliminate toxins, sagging skin, ADVERTISEMENT breakouts and constipation? Are you getting the picture? Welcome to the wondrous world of water. It’s here, it’s there. It’s essentially everywhere, and our bodies are constantly asking us for more. Nature’s perfect beverage has no taste, no color and no odor. It is a vastness of pure goodness for your health. It suppresses the appetite and helps the body metabolize fat. It also regulates your body temperature and flushes toxins from your body. On top of all that, water also works as a nutrient and oxygen transport, and it assists in the absorption and utilization of vitamins and minerals. While you may already know that drinking water is good for you, your taste buds might want to veer you elsewhere. But no other beverage can take the place of water when it comes to its benefits. So if you need to spruce up the blandness, add a little zing with a lemon wedge or lime. Another bonus of the ever-present liquid is that you can get plenty of it without actually drinking it. There are a plethora of fruits, veggies and other beverages that contain large amounts of water. When it comes to your health, water undoubtedly deserves first prize. Here are a few different ways to quench your body's thirst: 1. When you wake – start the day with a glass of water 2. Keep a pitcher of chilled water in the fridge 3. Always carry a bottle or jug of fresh water with you 4. Avoid drinking a large amount of caffeinated beverages 5. Take a few sips from a water fountain whenever you run into one 6. Drink a glass with every meal, even if you are drinking another beverage 7. If you’re hungry, drink a glass before you grab a snack 8. Increase your fruit and veggie intake 9. Order soup before your meal 10. Make plans, set daily goals. (Comment on this)
12:31 pm	without a gym Work Out Without a Gym August 22, 2005 By Gary Matthews eFitness Guest Columnist We know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength, but for many reasons these may not be ADVERTISEMENT convenient or readily accessible to you. You may also have no access to a commercial or home gym. But there can be a solution: A strength-training workout without the need of expensive machines. As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn't increase, your muscles won't be worked to their maximum capacity and the stimulus these fibers need to grow will be missing. Exercises done correctly outside the gym will build lean muscle and increase your metabolism without time constraints and financial cost. These exercises can be easily done in a bedroom, hotel room, park, school yard, from ceiling rafters in a garage or in a doorway. All you have to do is use your imagination. There will always be a way to add more resistance to your workouts. Please remember: It doesn't matter where you are working out -- always warm up properly before beginning your session, and cool down and stretch when you are finished. Leg Exercises Squats: They build muscle in the thighs, shape the buttocks and improve endurance. Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up. If you want you can use something that will give you support, i.e. a desk, bookcase, sink, etc. Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don't bounce at the bottom of the movement. Use a nice, fluid motion. Always exhale as you stand up. Lunges: Stand straight in correct posture; now stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up. Lower your upper body, bending your leg (don't step out too far). You should have about 1 to 2 feet between your feet at this stage. The further forward you step, the more your gluteus and hamstring muscles will have to work. Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward), then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg. Back Exercises Chin-Ups: Chin-ups are a great upper-body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the molding of your door frame, position your hands with an underhand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level. Pause a moment before slowly lowering yourself back to the starting position. Don't swing or use momentum to get your body to the top, just use the target muscles. Chinning bars can be removed from doorways when you are not using them -- they can be put up and taken down in seconds. Bent Over Row: Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand. Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight. Then lower the weight back down to arms length. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm. Chest Exercises Push-Ups: The push-up is used for building chest, shoulders and arms. Lie face down on the floor with your hands about shoulder-width apart and keeping your palms turned slightly inward. Now push up until your arms are straight, lower and repeat for repetitions. To make it more difficult elevate your feet. Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice, fluid motion. Dips: This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper-body exercise. It's a compound movement as well, and involves working all the muscles the push-up works. Keep your head up and body as vertical as possible. For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don't bounce at the bottom of the movement. Adding Weight Although the simple weight of your own body is enough resistance to provide an effective workout, we need progressive overload (added resistance) to become stronger. So all we need to do is add some weight wherever we can find some. It doesn?t matter that there are no metal plates and fancy machines to use, because the body doesn't care as long as it's receiving resistance of some kind. You can use heavy books clasped in your hands. You can buy cheap weighted dumbbells or ankle weights. A weighted vest will also allow you to add resistance for both chin-ups and push-ups. Try to buy one that will let you remove and add weight as you see fit. Also, a backpack filled with books can be perfect for most of the exercises and is a cheap alternative. How about a couple of buckets and fill them with some water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is increase or decrease the amount of water in the buckets for the required amount of resistance. Free weights and machines are fast and efficient, but you'll find these alternative exercises can provide you with the same benefits. So save your money. (Comment on this)
11:33 am	Daily Bites Health and Diet: Going out to eat? Enjoy! Try to make healthy choices. Translate the language on restaurant menus. Look for entrees served "broiled," "grilled," "poached," "steamed," "roasted," or "baked." These items will be lower in fat and calories. Avoid foods described as "fried," "creamy," "crisp," "au gratin," "scalloped," or "breaded." They tend to contain extra fat, sodium and calories. MORE TIPS » Fitness: A few tips to prevent tennis elbow. Warm up prior to your game. Don't let your muscles get cold during or between games. Make sure your racquet is properly fitted for you. Develop good strength, flexibility and endurance in your arms and shoulders. Develop good playing techniques. Use new balls. (Comment on this)
11:08 am	Daily Bites September 3 Health and Diet Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are brief periods (about a minute) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking about every five minutes throughout your exercise session. Fitness If you can find a way to read while you’re on the treadmill, bike, elliptical trainer, or Stairmaster, do it. Get a good book and start reading your way to fitness. If you cannot read while exercising get your favorite book on tape. It is easy now to find your favorite author or subject on tape or compact disc. Pop it in your Walkman and get moving. September 2 Health and Diet Holidays are a time for celebrations, which generally take place around meals and food! No need to deprive yourself at a barbecue or picnic. Do, however, fill up on the healthiest fare first -- lots of salad and fresh veggies -- then savor “just one” of your favorite goodies! You’ll be less likely to overeat and consume unnecessary fat and calories if you plan ahead and decide what you’re going to eat before the party. Fitness Take a class at a gym, a community center, a spa, a school, or a club. Group classes have an energy that is contagious and can often make an hour go by very quickly. Many instructors can make the most grueling workout bearable and before you know it, an hour has come and gone. September 1 Health and Diet Look for situations to be active. Park as far from the store as you can (when safe) rather than looking for the closest parking spot. Use the stairs rather than the elevator. Rely on a rake rather than a blower, etc. Get off the bus one stop further away. Look for the hard way to do things! Make your life an active one. Fitness If you have a resistance band at home, pack it in your bag and use it in the hotel room, or take it outdoors with you and use it during your workout. It’s lightweight and you can do a whole body workout in the privacy of your hotel room. August 31 Health and Diet Downsize. On occasions when you indulge in a higher-calorie snack, avoid eating out of the bag or box, since you can’t keep track of how much you are eating. Instead, measure out a serving size, put it in a bowl or plate and bring only that amount with you to watch TV. Promise yourself you won’t return to the kitchen for seconds. Fitness Learning new activities has its benefits. As your skill level increases in a different activity, so does your creativity. You begin to consider new ways to intensify and improve your skill and make your workouts more efficient as well as effective. August 30 Health and Diet Don’t go nuts when you're eating nuts! They’re a terrific source of protein and full of the "good," unsaturated fats, but the calories can add up quickly. Keep your eye on portion sizes. An ounce of walnuts (about a handful) packs 192 calories and 19 grams of fat. For taste, sprinkle some on salads, vegetable dishes, pasta, or rice. Fitness Most of our tension builds up in the muscles as a result of poor postures throughout the day. Pay attention to how you sit, talk on the phone, stand, sleep, etc. Start out by treating yourself to a head and neck massage. That will give you a good supple base to begin your stretching program. August 29 Health and Diet Tune into TV. Haul that treadmill or exercise bike out of the basement and put it smack dab in front of your television set. Or go for a more portable alternative and jump rope or lift light hand weights while you watch. Besides being too busy to eat, you may find that you’re exercising for longer periods when you’re distracted by the television. Fitness The key to surviving a spinning class is to concentrate on exercising at your own pace. Don't be intimidated by the high speeds and furious intensity of your cycling mates. Listen to your body and adjust the tension and speed accordingly. Don't be afraid to sit back and take a break when necessary. August 28 Health and Diet Afraid you’ll slip up on your meal plan because you’ve got that special occasion to go to? Don’t go hungry! Excessive hunger usually leads to overeating. Take your time looking at the foods available, and then make a conscientious decision before indulging. Monitor the portion size of higher calorie foods and focus on the social aspects of the event! Fitness When making a comeback from an injury, focus on what is important, a strong, healthy, functional and fit body. In order to regain lost ground after an injury, you will have to focus your time and energy on your goal. Be patient. But resist the urge to give into temptations and distractions that will lead you away from what you are doing. (Comment on this)
10:57 am	Water Fluctuations And Your Weight By Bob Greene, BFA, MFA Special For eDiets September 3, 2005 Pages(2): 1 | 2 | Next Page > Be forewarned that when you first become active or increase the amount and intensity of your exercise, you will retain extra water. Gaining this extra water weight can be disheartening and, as I mentioned before, has caused many people to give up their ADVERTISEMENT exercise programs. The truth is that gaining this extra water weight is a very good sign. As you become more active and drink more water, your muscles will act like sponges and will immediately become more fully hydrated. In addition, you may also add a little new muscle, which in turn will store even more water. The more active you are, the more glycogen (a stored carbohydrate) your muscles will retain. Each gram of glycogen stores an additional 2.5 to 3 grams of water. Finally, the better shape you’re in, the more water is stored within your bloodstream. This additional water weight can be significant and is most pronounced when you increase your level of fitness. This explains why physically fit individuals store considerably more water within their bodies than unfit individuals. This also explains how a very fit person can weigh much more than their appearance would suggest. When you exercise regularly, you’re sending the message to your body that water needs to be stored in relatively large quantities. Your body responds by finding creative ways to store this additional water. The fitter you become, the higher your percentage of water weight will be, and the lower your percentage of body fat. Don't let this additional water weight frustrate you. It's a good sign! It means that your metabolism is increasing as well as your potential to burn fat. That’s why I especially like to see my new clients put on this initial water weight; it usually means that good things are about to happen -- that is, as long as they remain patient through the first four to six weeks. The water cycles In addition to the initial water weight gain that you’ll experience when you become more active, your body has various water cycles that influence the retention and release of water weight. These are daily, weekly, monthly and even seasonal water cycles. These cycles occur for a variety of complex reasons, and they are not all fully understood. There are also times when these cycles converge to reach their respective highs, at which time you'll experience a significant increase in your water weight and, consequently, your total weight. It's at these times that you must reassure yourself that as long as you are consistently "on the program," there will be a gradual reduction in your body fat -- even if the scale doesn't confirm it! Water Fluctuations And Your Weight By Bob Greene, BFA, MFA Special For eDiets September 3, 2005 Pages(2): 1 | 2 | Next Page > By the same token, there will be times the various water cycles converge at a low point, resulting in your body retaining less water. This will lead to a decrease in your total body weight. This is also somewhat of an illusion and should not cause you to become overconfident. It all comes down to trust -- trust in yourself! As long as you are patient and believe you are doing the best thing for yourself and that you deserve the results your desire, those good results will happen! Water weight gain is commonly responsible for the scale not budging -- or even moving higher. Remember that each time you improve your level of fitness your body holds more water. Don’t worry about it. Water fluctuations happen to everyone and are nothing to be concerned about unless you let them affect your emotions. If you suspect you're retaining water, just examine how your clothes fit. If, despite an increase in your weight, your clothes fit about the same or even more loosely, water is probably to blame. When you lose weight the right way, by being active, the rules change a bit. It's very common to be losing fat but gaining weight. As frustrating as this can be, my advice is to simply focus on how good you feel, how your clothes fit, and the other positive changes that are happening to you. (Comment on this)
10:56 am	Dumbbell Two Arm Lateral Raise September 3, 2005 This exercise a sure-fire solution to create the sleek and sexy shoulders you've always dreamed of. Dumbbell ADVERTISEMENT Two Arm Lateral Raise Starting Position: Stand with feet shoulder-width apart with a slight bend in your knees. Hold a dumbbell or cans in each hand with your arms down at your sides and palms facing your legs. Movement: Contracting the middle shoulder muscles, raise both arms out to the sides, stopping when your arms are slightly higher than shoulder level. Slowly return to the starting position, stopping just short of the weights touching your body. Key Points: Exhale while lifting the weights. Inhale while returning to the starting position. You may also perform this exercise from a seated position. Perform three sets of 12-15 repetitions on 2-3 alternate days of the week (Comment on this)
10:55 am	The Best & Worst Exercises By Raphael Calzadilla, BA, CPT, ACE eDiets Chief Fitness Pro September 3, 2005 Pages(3): 1 | 2 | 3 | Next Page > When I walk into any gym in the country, it always looks like an instant replay to me. I see the same mistakes being made in every location and I cringe at the expectations that people have for certain exercises. We tend to look at certain areas on our body and say, “ugh, that just looks awful. What exercise can I do to help this area?” We don’t think big picture. Instead, we look for quick fixes and the magical exercise that will solve all of our problems. The following list of exercises may surprise you. However, if you study the human body -- it will be tough to refute. These are the exercises that make me want to scream, so to avoid being a raving lunatic who gets thrown out of every health club in America, I thought an article might be a better idea. The key is not so much finding an exercise that will reduce a specific area, but finding the most efficient exercises that will tighten and strengthen the area. Then, the combination of reduced calories, cardiovascular exercise and consistency does the rest of the work. This is by no means an exhaustive list -- there are a lot more. Also, I normally don’t like using words such as “worst” and “best,” but in this case I need to be very clear to obliterate some misconceptions. Let’s get the ball rolling. 1. Adductor Machine -- The adductor machine is the exercise unit that you sit in and place the inner part of your legs against a pad. You then push the legs toward each other with the goal of reducing your inner thighs. Maybe you perform 20, 30 or even more reps to affect the area. This exercise will not reduce your inner thighs. You’d need enough resistance to create an impact on the muscle, so more than 15 reps isn’t going to accomplish anything. More importantly, it’s not the best range or plane of motion (direction) to affect the inner thigh -- even if you added weight and performed 10 repetitions. Better Choice: Plie Squats -- This is one of the most effective movements for the inner thigh area, but must be performed with precise form. Stand up straight with feet spread wide and toes pointed outward. Hold a dumbbell between your legs or place a barbell on the upper part of your back. Maintain a neutral spine and a slight bend in the knees throughout the exercise. Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor. Contract your inner thigh muscles and return to the starting position. This is a much more efficient way to work the inner thigh and, as you can see, a very different plane of motion compared to the adductor machine. The Best & Worst Exercises By Raphael Calzadilla, BA, CPT, ACE eDiets Chief Fitness Pro September 3, 2005 Pages(3): 1 | 2 | 3 | Next Page > 2. Abductor Machine -- The abductor machine is the opposite of the adductor. In this case you sit in the machine and place the outer part of your legs against a pad. You then push your legs away from each other in the hopes of ADVERTISEMENT reducing your outer thigh area. Pushing the legs outward accomplishes very little for the outer thigh. Again, the plane of motion is ineffective. You say you can feel this machine? I can also feel my chest if I perform a dumbbell press very slowly with a pair of 5 pound dumbbells -- but that doesn’t mean it’s accomplishing my goal. There’s more to the puzzle than just feeling it. Better Choice: In reality, a standard squat or leg press will work the outer thigh with precision. However, if you want to take it the extra mile, try leg presses with your feet close together (about 2 inches apart). This will place added stress on the outer thigh area due to overload. It also takes into consideration the key ingredient I keep referring to -- plane of motion. 3. Side Bends -- Placing a broom stick on the upper part of your back or holding dumbbells by your sides and bending side to side in the hopes that the oblique muscles (love handles) will shrink is an antiquated exercise. Side bends may actually make the area larger if you use heavy enough dumbbells. Endless side bends and twists will have no effect on the obliques. It’s a colossal waste of time. The only thing that’s going to get those ‘love handles” smaller is reducing overall body fat through cardiovascular exercise, brisk weight training and, last but not least, a calorie-reduced diet. Better Choice: Do you have more than 10 pounds to lose? Don’t work the obliques! That’s right. Perform absolutely no work for them. You want to shrink them and overload of any kind will make them grow. If you really want to work the obliques, research consistently rates the Bicycle Maneuver as one of the most effective abdominal/oblique exercises. Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee. Make sure to perform a strong contraction as you bring your elbow to the opposite knee to really isolate the “love handles.” 4. Cardiovascular exercise more than 60 minutes -- This is a little trick on my part. It’s not that cardiovascular exercise is a bad form of exercise, it’s more the way people abuse it that allows it to make the list. --- The Best & Worst Exercises By Raphael Calzadilla, BA, CPT, ACE eDiets Chief Fitness Pro September 3, 2005 Pages(3): < | 2 | 3 | Next Page > I know you want to lose the most amount of fat in the least amount of time. I can understand that, but if the body can only lose up to 2 pounds of fat per week before it begins destroying ADVERTISEMENT muscle, why are you working out as if you’re attempting to lose 5 pounds per week? I generally recommend working at a capacity of 70 percent to 80 percent of your target heart rate. If you’re performing cardio more than 60 minutes at this level of intensity, you’re on a collision course for muscle loss. If you think it’s not important, you may want to re-consider. I’ve seen people lose well over 100 pounds and lose it very, very fast. They did everything possible to lose weight (fat and muscle) and opposed to losing only fat and sparing muscle. The result is a soft and flabby looking body. Yes, they lost the 100 pounds and did it in the most inefficient manner possible. Better Choice: Up to 60 minutes of cardio is plenty. In fact, if your diet and weight-training workout is consistent, 40-50 minutes of cardio four to six days per week should do the trick. Think in terms of nutrition, weight training and cardio in harmony and balance. 5. Behind-the-Neck Lat Pulldowns (for the Back) -- Performing this cable pull-down movement puts unnecessary stress on the rotator cuff muscles of the shoulders. I can’t begin to count the number of people who’ve experienced injuries from this and any behind-the-neck movement. Better Choice: Lat Pulldowns to the front. A slight arch of the back, chest high, and as you pull the bar down, squeeze your elbows into your sides. This provides a perfect contraction for the lat muscles of the back. As always, check with your doctor prior to beginning any exercise program. (Comment on this)
10:52 am	5 Tips For A Flatter Stomach! By Kim Droze eDiets Managing Editor September 3, 2005 Pages(3): 1 | 2 | 3 | Next Page > Are you ready to make Bill Phillips' Eating for Life plan work for you? With this fantastic plan you will have the right recipe to feed your body in a balanced, healthy, hearty, satisfying and effective way. You'll be able to gain energy, build strength, look and feel younger and reduce body fat. Click here to get started today and enjoy Phillips' new book FREE! Bikini season is upon us and your belly is still as flabby as it was when you vowed to get in shape... last year! Sadly, you've lost your resolve and found a few more pounds along the way. Your body shape is much closer to Buddha-like than Baywatch babe. Maybe it was lack of motivation or a shortage of nutrition knowledge that led to your diet demise. Regardless of the cause, you’re well aware of the effect, as you hide your belly beneath a stretched-out pullover. Now is the perfect time to get back on track. With the right eating and exercise regimen -- and 5 great tips from a fitness superstar -- you'll start seeing results well before it's time for swimsuit shopping! Shaping up is easier than you might think... especially when you have a renowned diet and fitness guru in your corner. Meet Bill Phillips, founder of the super-popular Body for Life program and the smash follow-up diet Eating for Life. Phillips is an icon for all those serious about diet and fitness. These days he’s focusing more on the inside than the outside. According to Phillips, the goal of Eating for Life is to help you lose weight, feel great and not feel hungry. In his new book (which you can get for FREE by clicking here), Phillips provides guidelines on everything from managing your kitchen to streamlining your grocery shopping to feeding your family. (Keep reading! We'll get to Phillips' easy-to-follow tips for a flatter stomach in just one minute.) The Eating for Life plan isn’t about deprivation. Phillips describes his unique weight loss approach as "basic and balanced with no obscure foods." He said too many people these days are stuffing themselves with food, yet starving for nutrition. It’s only when the body receives the nutrients it craves that you’ll start to satisfy your appetite. 5 Tips For A Flatter Stomach! By Kim Droze eDiets Managing Editor September 3, 2005 Pages(3): 1 | 2 | 3 | Next Page > "Eating for Life is very intuitive," Phillips tells eDiets. "It works with your body, not against it. After a few weeks getting the hang of it, it really feels right. Common sense gives you an intuitive feeling that you’re on the right path. "For long-term success this is very important because you have to feel right about what you’re doing. The science behind Eating for Life is also important because if you know from an analytical standpoint that you’re feeding yourself in a way that’s consistent with what scientific studies supported, you feel confident and this helps with long-term success." In a match made in weight loss heaven, Phillips has teamed up with eDiets to offer an Eating for Life plan that's customized to YOUR tastes. Phillips knows that when it comes to preferences, one size does not fit all. "As much as Eating for Life is basic and balanced nutrition that’s right for everyone, every individual has their own food preferences," Phillips notes. "Some like chicken Italian style. Others enjoy baked potatoes and more classic American food. By having Eating for Life online, people will be able to double their success with the program by customizing it to fit their particular tastes." Through the eDiets-powered Eating for Life you'll receive menus, recipes and shopping lists for a full week. Having your meals laid out ahead of time arms you with healthy choices throughout the day. Phillips says too many people don’t know where their next meal is coming from -- and that can be one of the leading causes of diet derailment! "When you’re planning, you’re being proactive, not reactive, and the downside of being reactive is that there are so many temptations, so many unhealthy things to eat in the current environment that you really have to put yourself in the position to do the right thing," he says. "When you’re reacting in the wrong situation, it’s hard to do the right thing. By planning you can create the right situation and set the table for your success." With both the book and the online component, people struggling to lose weight can have the best of both worlds. While Eating for Life sets forth the guidelines and principles of the eating regimen, you have access to nutrition professionals and peer support to work in conjunction with the Phillips philosophy. 5 Tips For A Flatter Stomach! By Kim Droze eDiets Managing Editor September 3, 2005 Pages(3): < | 2 | 3 | Next Page > Although healthy eating is at the core of Phillip’s new program, regular exercise is just as important. Exercise doesn’t just help burn calories. It also redirects the body’s cravings. "Exercise is scientifically proven to help people break the pattern of addictive cravings for unhealthy foods," Phillips says. "One of the ADVERTISEMENT reasons I so enthusiastically encourage exercise as a way of helping people change their eating habits is because it also soothes what the brain is craving. People who’ve struggled with making changes in their diet before know all too well that those cravings are coming from the mind. The body doesn’t crave anything. Working with the brain chemistry through exercise is an important part of success." Phillips stresses that healthy eating and exercise pack an awesome one-two punch. You really can’t have one without the other -- especially if you’re working toward fab six-pack abs! So, without further ado, belly up to your PC for Phillips' 5 super strategies for a flatter stomach. 1. One of the first things people need to realize about flattening their belly is that when you begin eating smaller, more balanced portions of food you simply make a significant change on how the belly looks. One of the reasons most people do 100 sit-ups and can’t get a flat belly is because their gut is too full. By eating smaller portions you’re moving toward a flatter belly. 2. Overall body fat contributes to how lean the belly is. You can’t lose body fat on the belly. The body’s fat compartment is one system. Doing leg exercises actually burns five times more body fat than doing sit-ups. Exercising the whole body is the way to burn fat off the belly. The notion that doing sit-ups burns fat off the belly is a myth. 3. You don’t have to do sit-ups every day. Exercising the ab muscles twice a week is plenty. For example, perform your ab exercises every Monday and Thursday. Muscles become stronger and more firm through the process of adaptation. We stress the muscle and then it recovers and comes back stronger and better. The muscles need time to recover. 4. Oftentimes people don’t realize that one of the reasons that they’re tummy isn’t tighter is because of their posture. Their shoulders are falling and their posture is beginning to lean forward. Practice healthy posture with your shoulders up and back straight while walking, sitting at your desk and exercising. Doing this while exercising helps flatten the belly. 5. Two highly recommended ab exercises are crunches and leg lifts on the stability ball. These exercises work the most muscle fibers and get the best results the fastest. The stability ball causes you to activate virtually every muscle in the upper and lowers abs. The whole midsection core has to work to pull off the crunches and leg lifts. (Comment on this)
Tuesday, August 30th, 2005
1:05 pm	Health and Diet: Don't go nuts when you're eating nuts! They're a terrific source of protein and full of the "good," unsaturated fats, but the calories can add up quickly. Keep your eye on portion sizes. An ounce of walnuts (about a handful) packs 192 calories and 19 grams of fat. For taste, sprinkle some on salads, vegetable dishes, pasta, or rice. MORE TIPS » Fitness: Most of our tension builds up in the muscles as a result of poor postures throughout the day. Pay attention to how you sit, talk on the phone, stand, sleep, etc. Start out by treating yourself to a head and neck massage. That will give you a good supple base to begin your stretching program. (Comment on this)
Monday, August 29th, 2005
12:58 pm	Health and Diet: Tune into TV. Haul that treadmill or exercise bike out of the basement and put it smack dab in front of your television set. Or go for a more portable alternative and jump rope or lift light hand weights while you watch. Besides being too busy to eat, you may find that you're exercising for longer periods when you're distracted by the television. MORE TIPS » Fitness: The key to surviving a spinning class is to concentrate on exercising at your own pace. Don't be intimidated by the high speeds and furious intensity of your cycling mates. Listen to your body and adjust the tension and speed accordingly. Don't be afraid to sit back and take a break when necessary. MORE TIPS » (Comment on this)
Sunday, August 28th, 2005
12:57 pm	Health and Diet: Afraid you'll slip up on your meal plan because you've got that special occasion to go to? Don't go hungry! Excessive hunger usually leads to overeating. Take your time looking at the foods available, and then make a conscientious decision before indulging. Monitor the portion size of higher calorie foods and focus on the social aspects of the event! MORE TIPS » Fitness: When making a comeback from an injury, focus on what is important, a strong, healthy, functional and fit body. In order to regain lost ground after an injury, you will have to focus your time and energy on your goal. Be patient. But resist the urge to give into temptations and distractions that will lead you away from what you are doing. (Comment on this)
Friday, August 26th, 2005
12:48 pm	Health and Diet: Do you know the proper portion? Consider that one portion size is ? of a 3 oz. potato, ? of a 3 oz. bagel, and ? cup of cooked pasta! The portion size you typically get dining out is 3-4 times this amount. Learn to "eyeball" what these portion sizes look like on a plate. Skip the high fat toppings and spice it up with fresh herbs and seasonings! MORE TIPS » Fitness: Rest and grow. Do not do strengthening exercise routines on two consecutive days. Rest to give your muscles a chance to recuperate. You will become much stronger--probably 25-100 percent stronger in each muscle. Research shows the biggest improvements are in the first FEW months. (Comment on this)
Wednesday, August 24th, 2005
12:45 pm	Health and Diet: If you suffer from heartburn, there are some foods to avoid. Foods themselves don't necessarily cause heartburn, but they can aggravate the condition by stimulating acid production. Avoid citrus fruits and high fat or seasoned foods. Antacids can help this uncomfortable feeling. Consult your doctor about the best type for you. MORE TIPS » Fitness: At the end of the day, it comes down to the balance of fat and energy. If after 24 hours you have used all of the fat you consumed, it won't be stored and you will maintain your weight. MORE TIPS » (Comment on this)
Monday, August 22nd, 2005
12:32 pm	The Art of Exercise August 22, 2005 The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it finally time to take care of yourself? By Michael Stefano Special for eFitness Imagine your body as a unique sculpture, shaped and molded by years of faithful service. Every move you make, every morsel you ingest, contributes to your evolving masterpiece. But are most of us aware of this never-ending process? Your muscles and connective tissue are extremely plastic. That is, they have the ability to reshape themselves based on any outside forces. Even bone, to a lesser extent, changes size and shape in response to certain types of exercise. Strength training, the most effective way to body-shape, can dramatically impact your appearance. Exercise physiology is a complicated discipline that deals with the chemistry and biomechanics of working out. Thanks to modern science, we now understand some of the body's more intricate processes. But there's much we don't understand. For example, the experts are hard-pressed to explain why two individuals (with a similar profile) can follow the same exact diet and exercise protocol, but only one is lucky enough to experience any positive effects. Same moves, same food, two completely different reactions! That's where science must relinquish to art. The end product, the ultimate goal, can only be achieved with practical scientific principles applied through a filter of savvy instinct, dynamic changes, and a very personal approach. Go back to grade school for a minute. Remember the difference between art and science classes? Science was all about rules, leaving little (if nothing) to chance, and strives to explain everything. Art, on the other hand, allows tremendous leeway (within certain parameters), leaves much to chance, and really doesn't care about the why of it. Science First, learn the basics, what works for all, if not most, people. There's a lot written on exercise and weight loss, but your job will be to separate fact from fiction. Don't be discouraged. You probably already know much more than you think. Art Next, learn yourself. Develop an ongoing process of self-evaluation that allows you to tap into your own needs, as well as make changes on a dime. You'll eventually develop a true feel or instinct for what works and what's simply a waste of time. Be sure to stick with exercise you're intrinsically drawn to, not the latest trend, or worse yet, some friend or co-workers misguided advice. You'll gradually evolve with your program and become keenly aware of the close relationship between your physical body and everyday human movement. The application of your newly developed instinctive sense, an ongoing commitment to self-awareness, combined with strict adherence to all the principles and disciplines involved, make for an explosively effective approach to diet and exercise. (Comment on this)
Saturday, August 20th, 2005
12:28 pm	Health and Diet: You are in control when you take responsibility for your actions, both good and bad. Blaming forces outside of yourself ("the chocolate is tempting me", "the fridge is calling me"...) is shifting the responsibility for your actions. Accept responsibility and embrace healthy living as your lifestyle. MORE TIPS » Fitness: The next time you're going out of town, pack a jump rope. Take it outside and start your workout with 3 minutes of jumping rope. Jumping for 15 minutes will give you a good cardiovascular workout. (Comment on this)
Friday, August 19th, 2005
12:24 pm	Health and Diet: Note hunger as your body's way of letting you know the gas tank is low! Consider how varying degrees of hunger feel. Does your hunger progress from the sensation of stomach pangs to a touch of lightheadedness? Gone ignored, the sensation grows until it is no longer easy to make healthy food choices. Eat when you're hungry, so you don't get to the point you want to eat everything in sight. MORE TIPS » Fitness: When you are walking, your posture should be naturally tall. You don't want to bend forward. Don't force yourself to be ramrod straight but also don't slouch, overarch your back or lean too far forward from your hips. Relax your shoulders, widen your chest and pull your abdominals inward. Think about zipping up a tight pair of pants! Keep your head and chin up and focus straight ahead. MORE TIPS (Comment on this)
Thursday, August 18th, 2005
12:23 pm	Health and Diet: Use your melon! Watermelon is a sweet and healthy way to cool off this summer. It's a terrific source of the antioxidant, lycopene and vitamins C, A, and B6. It also contains a lot of water - a great way to keep hydrated in the hot sun! One cup of watermelon contains about 60 calories, zero fat, and counts as one fruit serving. MORE TIPS » Fitness: You cannot control family history, sex or age. But you can control secondary risk factors like blood pressure, cholesterol, lifestyle and smoking as well as obesity and stress. Overcome many of the risk factors with a regular exercise program. (Comment on this)