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Celebrity Trainers Share Workout Tips

Jessica Biel At The Beach

Want to know how you can be as toned as Jessica Biel and as sexy as Eva Mendes? US Magazine asked some of Hollywood’s hottest celebrity trainers how they get their clients into shape.

  1. Change It Up
    “I’m a big advocate of recreational sports and stuff. If someone can get out there, even if it’s a hike or something like that, just to break up the monotony of going to the gym…I really like that.”
  2. Full Body Exercises
    Walsh recommends intense workouts with full body movements. You use as many muscles as you can at once, which in turn will jack that heart rate up.
  3. Don’t Starve Yourself
    You need snacks and drinks, but try to eat “Really organic and clean foods, all natural, like nuts.” Also, “an amino acid drink, so that you’re not burning up a lot of your muscle, or protein.”
  4. Medicine Balls Are Cool Again
    “Get a medicine ball and do a lunge with a twist while you are holding the ball. Those are great. You are activating so many muscles at once, and you are using those muscles over so many different plains.”
  5. Healthy Can Be Yummy
    “Breakfast would be whole grain bread French toast with egg whites and cinnamon. For a mid-morning snack, they’d do a mixed-berry protein shake. Lunch might be sweet potato tuna melt. An afternoon snack might be hummus with celery sticks. Dinner would be spaghetti and meatballs with spaghetti squash and meatballs made of turkey or chicken breast.”
  6. On Yoga and Pilates
    “Those are great forms of exercise for stability and balance, but neither one of those is going to change your body dramatically like training with weights does.”
  7. Fats
    “The biggest problem is that people are fat phobic. It’s clinically proven that we need healthy fat in our diets. You need to eat a balanced diet but not be afraid of fat, like Omega 3 fatty acids like walnuts, olive oil and even coconut oil.”
  8. You Can’t Target Fat Loss
    “Blend nutrition, exercise, and physical therapy. The body responds better. People get too wrapped up in doing isolated movement, like being very body part specific.”
  9. Get Off The Treadmill
    “People get too cardio-crazy and need to do more weight lifting,” says Owens. He explains that for many people on elliptical machines, “their heart rate is about the same as if they were shopping around a mall.”
  10. Take A Break
    W orking out for more than an hour is a “waste of time. Take one to two days off a week: Have a massage, make sure you get plenty of rest. The muscles actually change when they’re recovering.”

Six Great Ways to Stay Fit While on Vacation

When it comes to vacationing, we all have our favorite things to do. Unfortunately for our bodies, lounging and chowing down are usually at the top of the list. And while there’s nothing wrong with a little rest and relaxation time, there’s also nothing wrong with maintaining the healthy lifestyle that got you looking hot in that sexy swimsuit. So instead of heading straight for the all-you-can-eat buffett, consider these options to add some fitness to your vacation fun.

1. Pick Up a Paddle: Whether it’s a kayak, canoe, rowboat, or Shamu blowup raft, you’ll get a great workout paddling it from point A to point B. Obviously, the longer you paddle the better the workout. Consider, however, turning around once you lose sight of land or notice your vessel filling with water. Other than that, enjoy the ride. Not only will you have loads of fun, you’re also bound to burn off those calories you racked up at the previous night’s luau.

2. Go Deep: Can’t get enough ocean time? Then slide into some scuba gear and take the plunge. Getting up close and personal with sea life is an unforgettable experience. It’s also a terrific total body and cardio workout that will keep you in top condition – Especially if you find yourself being chased by something large with teeth.

3. Tee Off: Looking for a little less adventure, but still want to expend some energy? A round of golf should do the trick. True, it’s not quite as grueling as a triathlon, but it’s a whole lot more social and will burn more calories than you think. And if you really want to work off those poolside margaritas, ditch the golf cart altogether and lug your clubs on foot. Your score may suffer, but your endurance and physique will dramatically improve.

4. Head for the Mountains: No, this is not an endorsement to drink beer with a bunch of babes in a ski resort hot tub, but rather a call to hit the trails and explore the scenic beauty of the great outdoors. Unless you’re vacationing in Kansas or Iowa, chances are you should be able to find some type of natural elevated terrain that you can walk across, climb up, or ski down. The fresh air and breathtaking views can be a truly spiritual experienceas can a fall over a cliff. So be sure to go at your own pace and have an extra Sherpa on hand for climbs over 15,000 feet.

5. Put the Wheels in Motion: Still not quite ready to get back in the water after that Great White incident? No problem. There’s plenty of ground that can be covered with a good old-fashioned bicycle. From a steady cruise along a coastal path to a 1,600-mile tour through the French countryside, cycling offers a fun way to soak up the sights and rev up your heart rate. As long as there’s air in the tires and a clear path ahead, you’re good to go.

6. Take it with you. Can’t get enough of the great home workouts that have worked wonders for your body and got you in shape to enjoy an active vacation? Just because you’re halfway across the globe doesn’t mean you can’t still do them. The advent of laptop computers and portable DVD players makes it easier than ever to pop in your favorite fitness video for a quick and familiar workout virtually anywhere. No access to technology? No problem! Just grab an exercise band, find a patch of land NOT currently occupied by a highly territorial wild animal that just gave birth, and get down to business.

Grilled Curried Chicken Salad and Pita

1 whole boneless, skinless chicken breast (8 oz), halved
2 tbsp canola-oil mayonnaise
2 tbsp nonfat plain yogurt
1/3 cup peeled and diced apple
1/4 cup red seedless grapes, quartered
3 tbsp diced red onion
2 tsp apple juice
1 tbsp chopped fresh parsley
1 tsp curry powder
1/4 tsp salt
Pinch of black pepper
2 whole-wheat pita rounds, cut in half
4 lettuce leaves
8 slices tomato

Preheat grill or broiler. Remove excess fat from chicken and pound breast halves between sheets of waxed paper to 1/2-inch thickness. Grill or broil chicken 3 to 5 minutes on each side or until juices run clear when pierced with a fork. Cool. Cut into 1/2-inch cubes and place in a medium bowl. Add mayonnaise, yogurt, apple, grapes, red onion, apple juice, parsley, curry powder, salt, and pepper. Mix. Heat pita in warm oven and serve with chicken salad, lettuce and tomato slices.

Makes 4 sandwiches.

Nutritional Information per sandwich
Calories: 287
Fat: 7g
  Sat Fat: 1g
Carbohydrates: 25g
  Fiber: 6g
Protein: 21g

FitDay.com

FitDay has been a popular free online service for several years. Thousands of people sign into FitDay each day to enter their food and exercise logs, and track their diet progress. Now FitDay has taken their service one step further by offering a software version that you can install on your own PC. This new version promises to be more advanced than the online service, and faster because you do not have to connect via the internet to use it. The original service is still available, and it’s still free, but the new and improved software will cost you around $30. Is it worth it? Definitely!

FOOD As most of us know, it is very important to keep track of our daily food intake when we are on a diet. Every time someone questions their diet or weight loss progress, we advise them to write down everything they eat. We have to make sure we don’t overeat, under-eat, or neglect important nutrients. FitDay will track all of that for us. You can enter in every food that you consume, and it will keep track of your calories, fat grams, carbs, etc. You can view your daily intake via a pie chart or other methods. Did you eat a new food that is not in the FitDay database? No problem! Just grab the food package and copy the information from the nutrition label into FitDay and you will create a permanent entry for that food. It was very interesting to see how our food choices stacked up nutrition-wise. There were several times that we realized we were not getting enough vitamins and changed our meal plans accordingly. We think this would help everyone to make better choices.

FITNESS You can enter almost any type of fitness activity into the program and keep track of how many calories you burn each day. The program will also include the calories you burn just by staying alive, so you get a full picture of your energy expenditure. An activity explorer window lets you customize activities, and make comparisons so you can choose the best exercise for you. You can also generate reports that chart your progress over an extended length of time. This can be a very motivational tool.

MOODS How we feel when we eat is very important to our long term diet goals. Our meals are often guided by emotional hunger, and not physical hunger. FitDay allows you to chart several aspects of your moods, so you can learn more about why you eat what you do. These aspects include happiness, stress, anger, energy, mental clarity, hunger, and health. No other diet software that offers this feature!

WEIGHT FitDay allows you to track your weight loss progress, by entering your weight as often as you wish. It will use your progress to calculate your long term loss if you continue at the same rate. It’s a lot of fun to see how much you will weigh 12 weeks from now, and it encourages users to stay on track.

All in all, it’s a great product, and I highly recommend it if you’re serious about losing weight!

BioTrainer Weight Loss System

The BioTrainer Weight Loss System™ uses the BioTrainer™ exercise monitor, a 1¼ oz. monitoring device worn on the waist that accurately measures calorie burn, as the catalyst to combine effective fitness and dietary programs for prolonged weight loss success. The National Institutes of Health states that proper diet, daily exercise, and caloric monitoring are the three vital components of weight control and optimal health. Not until the BioTrainer has there been an accurate method of measuring caloric burn over an entire day of activity that ranges from running to washing the dishes.

WHAT IS IT: The BioTrainer is not a gadget or a pedometer but a simple to use personal exercise monitor that employs a scientifically-proven and clinically tested measuring technology. By coupling a tri-axis accelerometer with a patented super-microprocessor, the BioTrainer is able to measure the inertia of your body’s motion 40-times per second, process the data, and then accurately calculate energy expenditure (in either calories burned or activity units). It also provides you with the total elapsed time in activity. This patented technology, developed through research supported by the National Institutes of Health, has shown to provide an extremely high level of accuracy for objectively assessing your daily physical activity.

WHY IS IT IMPORTANT: The BioTrainer has been the foundation of numerous medical studies by such prestigious institutions as Johns Hopkins University Medical School, The American Psychiatric Association and The Cooper Institute. This research concludes that instant feedback from the BioTrainer helps to motivate you to become more active and to stay that way. Being able to balance the number of calories going in with calories going out (in the form of physical activity) is the critical component of weight loss and ultimately prolonged weight control. When the calorie burn data is combined with calorie intake data via the BioTrainer Weight Loss System’s proprietary online monitoring program, you now have an extraordinarily powerful resource for accurately tracking your daily weight loss progress. Consistent monitoring and daily online tracking have been proven to dramatically improve your health awareness and improve your chances of succeeding at a weight loss program by as much as 30%.

The BioTrainer calculates motion; after entering only one piece of data, your weight, it records your body’s overall physical activity and instantaneously and accurately converts it into calories burned, displaying the data in one of three ways.

Activity Units – This is a method measuring your overall physical activity based on your body movements. Activity units cannot be affected by other factors such as age or height.

Calories – It will accurately calculate the calories burned as a result of your total physical activity.

Time in Motion – It tells you how much time that you have been active.

Try BioTrainer RISK-FREE!

eDiets: Are They Really Worth It?

eDiets is arguably the biggest name in online weight loss. So big in fact, that their name has become synonymous with any web-based diet program. I’ve seen many people on various forums talking about “doing an e diet”.

Florida-based eDiets have been around since the early days of the Internet (started in 1996), and boast an incredible amount of members – over 1.8 million (over the duration of eDiets history). eDiets have been ranked as the #1 Most Trafficked Health, Fitness & Nutrition Site, and been voted “Best of the Web”in the diet and nutrition category by Forbes. Q3 2004 revenues were $11.8 million.

That said, what are they really like?
My impressions of signing up through their process were this:
eDiets are quite commercial – they have one of the biggest advertising budgets in the industry, and their site is heavy with graphic ads (everything from food to tampons). They also have an extensive shopping section where you can buy anything from fitness equipment to beauty products.

However what offsets this, is the incredible amount of quality content that is published within eDiets – most of it subscription-only. They have doctors, writers, nutritionists publishing many articles every day. It is truly a good place to get informed about diet and nutrition. The Internet has spoiled us with so much free information – but sometimes it is worth paying for that little bit extra.

Getting Your Profile

eDiets begins with a free diet profile, which assesses your current condition and then provides recommendations. It is at this point that they capture your email – and will send you one or more follow-up emails after completing the profile. There has been some complaint of spam from eDiets – although you can opt-out at any time (so calling it spam is inaccurate). After completing your profile, you can go ahead and subscribe (paying by credit card).

Their subscription prices are a bit confusing. You can select from varying options (the diet plan, a fitness component, and/or eDiets solutions – which seems to be access to the forums, to registered dietitians, and other content, there is also the eDiets Recipe Club). At it’s most basic, the diet plan portion works out to $2.99 per week. However the options were bewildering (see below).

What Makes eDiets Different?

One of the biggest differences between eDiets and all their competition is the huge array of popular diet programs available. As well as the basic eDiets Weight Loss program, you can also choose from popular diets (such as Atkins, Blood Type Diet, Perricone, Slim-Fast, etc). However the options are always changing as brand-name deals come and go. You can change your plan at any time, or mix and match various meal and menu options.

The message boards and forums at eDiets have long been thought of as the best in the industry. In 2004 many people were disappointed that access to these boards become priced out separately – however the net cost has remained the same.

As far as a fitness component, eDiets offer two fitness-based programs – their own eFitness product, and Get With The Program, an excellent program written by Oprah Winfrey’s former trainer Bob Greene.

Opinion

Anecdotally, eDiets works. A look around various opinion sites shows that people have lost weight with eDiets, and bad reviews are rare. The tools are good, but as time has gone on eDiets has been facing more and more competition in the online diet sector.

My take: If you know what you want to do (for example; you want to follow the Glycemic Impact Plan), then eDiets is the perfect means to do this. Menu plans, meals, recipes, motivation, will all help you succeed. However if you’re unsure about exactly how you are going to lose weight, you might find eDiets a bit overwhelming – something like DietWatch or SparkPeople might be a bit easier to handle.

What does eDiets offer?

POPULAR DIETS:
Mayo Clinic Plan
Glycemic Impact Diet
Atkins
eDiets Alternative to Jenny Craig
eDiets.com Weight Loss Plan
Bill Phillips’ Eating For Life
Slim-Fast Optima Diet
The Blood Type Diet
The Perricone Nutritional Face-lift
New Mediterranean Diet
Bob Greene’s Total Body Makeover (of Oprah Winfrey fame)
Trim Kids

OTHER DIETS:
Living With Type 2 Diabetes Plan
Heart Smart Plan
Low Sodium Plan
Cholesterol-Lowering Plan
High Fiber Plan
Hypoglycemia/Low Sugar Plan
Healthy Soy Plan
Vegetarian Diet
Lactose-Free Plan
Low Fat Diet Plan
Wheat-Free Meal Plan (added July 06)

Add-ons:
eDiets Solutions (online meetings, message boards, professional chats, etc – $1.99 per week)
eDiets Fitness Programs ($2.99 per week)
eDiets Recipe Club (access to 2,000 recipes for $2 per week)

Getting a complete package (diet + fitness + solutions) is expensive ($7.97 per week). In this case it may be better to use another online program that includes all these components at a more competitive price (although quality of content may not be as high).

Are eDiets Really Worth It?
Yes – they are. Even if only subscribing for a quarter, it is a great way to educate yourself on nutrition and a weight-maintaing lifestyle.

Mom’s Turkey Soup

8 cups de-fatted turkey stock made from bones
(or no-salt canned chicken broth)
1 large can diced fire roasted tomatoes
2 bags frozen mixed vegetables
3-5 stalks celery chopped
1 each red, yellow and green bell pepper chopped
1 onion chopped
4 cloves garlic chopped
3 cups roughly chopped cooked turkey
Seasoning to taste: ancho chili powder (about 1.5 tbsp.) cumin, chili powder (about 2 tsp) herbs (thyme, oregano, etc.) chopped fresh parsley, salt & pepper
1 tbsp. olive oil

Optional
Potatoes (diced)
Cooked rice (add when reheating individual portions)
Beans (navy, pinto, black, etc.)
Black beans work very well

РSaut̩ in a skillet with olive oil the onion, bell peppers and celery (about 3 minutes)
РAdd garlic and saut̩ another 2 minutes or so
– Add herbs, a little salt and pepper and chili powders and sauté another 2 minutes or so, stirring so chili doesn’t burn
– Remove from heat and stir in tomatoes and parsley
– In a large pot, heat stock then stir in the mixed vegetables, chopped turkey and the contents of the skillet
– Cook for an hour or two on low heat, uncovered
– Cool in water bath, then chill in refrigerator
– Skim any fat, taste for seasoning
– At this point you can add more vegetables, beans, etc. if you want the soup thicker
– Heat through, then pack in individual serving containers and refrigerate
– Will keep 3-4 days refrigerated or 6 months frozen at zero

Variations
– Add chopped cabbage, kale, any fresh veggies on hand such as zucchini, squash, carrots, or green beans. Do not use broccoli.
– Substitute chicken for turkey.
– To make it vegetarian, use vegetable stock and add beans for protein.
– Alter seasoning by using various herbs, etc. to taste

Nutritional Information per 16oz. serving
Calories: 156
Fat: 4g
  Sat Fat: .5g
Carbohydrates: 17g
  Sugars: 5g
  Fiber: 18g
Protein: 19g

Stone’s Oatmeal

1 Cup uncooked oatmeal (makes 2 cups cooked)
1 3/4 Cup water
1/2 Cup fat-free (“skim”) milk
1/4 Cup Atkins syrup (tastes good, no calories!)
Ground cinnamon
Protein shaker bottle

1) Bring water to boil over high heat.
2) Add uncooked oats and stir.
3) Reduce heat to medium and cook uncovered for 5 minutes, stirring occasionally. Adjust cooking time to get the consistency you prefer.
4) When done cooking, turn off burner, cover and let sit for 5 minutes.
5) Add 1/4 cup of sugar-free syrup (vary amount to suit your tastes). Stir well.
6) Put oatmeal/syrup mixture in your bowl.
7) Here’s the important part: Put the milk into the shaker and shake the living hell out of it for about a minute. The milk should be thick and creamy — almost like whipped cream!
8 ) Pour the whipped milk over the oatmeal and sprinkle with ground cinnamon.

It’s really good, and very good for you. Adjust amount of oatmeal to suit your diet.

Nutritional Information per serving
Calories: 345
Fat: 6g
  Sat Fat: 1g
Carbohydrates: 60.5g
  Sugars: 8.5g
  Fiber: 8g
Protein: 14g