Tuesday, June 30, 2009

8 Foods for a Healthier You

8 Foods for a Healthier You

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6 Superfoods for Healthy Hair

6 Superfoods for Healthy Hair

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The Look Good in Shorts Workout: Sculpt Sexy Legs and a Tight Butt

The Look Good in Shorts Workout: Sculpt Sexy Legs and a Tight Butt

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It's summer and everybody want to look good on short. If you are one of them, try this moves.

10 Yoga Stretches for Stress Relief

10 Yoga Stretches for Stress Relief

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Go to do after a hetic day...

5 Moves to a Sexier Stomach

5 Moves to a Sexier Stomach

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Does somebody said: "BIKINI SEASON"... ahhhhhhhhhhhh!!!

1-Minute Workouts You Can Sneak In Anywhere

1-Minute Workouts You Can Sneak In Anywhere

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No more excuses!!! Yes, you can do this move every where...

If you always complaining about not having time to exercise, this is your answer...

Fitness Videos: Fitball Prone Trunk Extension - eDiets

Fitness Videos: Fitball Prone Trunk Extension - eDiets

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Try this!!!!!

eDiets Recipes: eDiets Members' Favorite Recipes! - eDiets

eDiets Recipes: eDiets Members' Favorite Recipes! - eDiets

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If you are tired of eating the same thing over and over; try this new health, low-cal recipes.

Health News Blog: Super Health: 3 Ways to Slow Aging - eDiets

Health News Blog: Super Health: 3 Ways to Slow Aging - eDiets

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Monday, June 29, 2009

Diet & Fitness Blog: Extreme Flat Abs: Bicycle Manuever - eDiets

Diet & Fitness Blog: Extreme Flat Abs: Bicycle Manuever - eDiets

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Diet & Fitness Blog: Ask Pam: Healthy Grilling - eDiets

Diet & Fitness Blog: Ask Pam: Healthy Grilling - eDiets

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Fitness tip

Fit in 15: Quick Workout

Diet news

Forgotten Calories Add Up Fast

Diet & Fitness Blog: Tweak of the Week: Your Calorie Needs - eDiets

Diet & Fitness Blog: Tweak of the Week: Your Calorie Needs - eDiets

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For everyone that want to lose weight you really need to read this article.

Fitness tip

Bored With the Gym? Try Tai Chi or Yoga
Yoga, tai chi, and Pilates can complement more traditional workouts and help you get and stay fit. They're also fun to do.

By Jan Sheehan
Medically reviewed by Pat F. Bass III, MD, MPH

If you’re trying to get into top-notch shape, don’t discount the benefits of alternatives to your standard gym routines, such as yoga, tai chi, and Pilates. “There’s a trend toward blending alternative exercise routines with more traditional forms of exercises,” says Pete McCall, MS, an exercise physiologist with the American Council on Exercise (ACE) and a personal trainer. Exercise disciplines like yoga and tai chi promote flexibility and balance, two important fitness components that men often overlook.

Alternative Exercises: Yoga

Think yoga is too mellow or New Age-y for real men? Think again. “Men have a lot to gain from yoga,” says McCall. Besides improving flexibility, yoga has been shown to boost strength and improve overall fitness.

In one ACE-sponsored study, people who participated in Hatha yoga (a beginner-friendly form of yoga) performed six more push-ups and 14 more curl-ups than non-yoga exercisers after eight weeks of practicing yoga for 55 minutes three times a week.

Yoga can also boost stamina. “Yoga teaches deep, controlled breathing, which helps distribute oxygen throughout the body and increase energy,” says McCall. Yoga can even help with power workouts like weightlifting that require flexibility for maximum benefits. Most beginning yoga classes teach basic yoga moves, and you can also learn them from personal trainers,. McCall recommends incorporating yoga into the cool-down portion of your workout to stretch and relax your muscles.

Alternative Exercises: Tai Chi

This ancient Chinese form of exercise is considered one of the martial arts, but tai chi takes a more peaceful and softer approach to exercise than karate

“Tai chi isn’t a martial art in the traditional sense where you’re learning a fighting method,” says McCall. “Instead, you’re learning about movement and control, which leads to better flexibility and balance.”

Because tai chi is low-impact, risk of injury is low, while health benefits are high. One Johns Hopkins University study found that practicing tai chi lowered blood pressure as much as brisk walking and low-impact aerobics.

Most martial arts centers and health clubs offer tai chi classes. Tai chi can be done without working up a sweat, so once you learn the proper form and movements, you can do it after you get up in the morning or before you go to bed at night, says McCall.

Alternative Exercises: Pilates

In addition to improving flexibility, Pilates is one of the best ways to build core strength.

“Increasingly, trainers for professional football players are incorporating Pilates into traditional exercise programs,” notes McCall. Pilates can be performed on a machine that uses exercise resistance to build strength or on a mat with your body’s core substituting for the resistance machine to develop strength and flexibility.

The best way to learn Pilates is to sign up for a class at your health club or local YMCA. Personal trainers also teach Pilates in small groups or one-on-one sessions, says McCall. After you get some experience under your belt, you can do Pilates routines any time and any place. (There are even home models available if you prefer the machine to the mat.)

Alternative exercises aren't necessarily a substitute for traditional strength training and cardiovascular workouts. Instead, you can add them to the beginning or end of your workout, or take a class every week. “Just 10 minutes of yoga, tai chi, or Pilates performed regularly can significantly improve your flexibility and balance,” says McCall. Little spurts of these alternative exercises could translate to big benefits and a more well-rounded fitness program.

Health news

How Safe Is Quick Weight Loss?
You might want to drop extra weight as fast as possible, but the most long-lasting loss often comes at a slow, and safe, pace.

By Madeline Vann, MPH
Medically reviewed by Lindsey Marcellin, MD, MPH Print Email
Tempted by the fad diet that promises 15 or even 30 pounds of weight loss in the first month? While it would be lovely if excess weight could safely melt away (ideally before bikini season), quick weight loss is unlikely, and prolonged extreme weight loss is not safe.

Weight Loss: Understanding That First Drop

"We usually recommend about a half a pound to two pounds a week, which is a lot less than what these fad diets promise," says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center.

Banes acknowledges that some people may experience quick weight loss in the early stages of a new diet, but says it is important to be realistic about what to expect over the long haul. "If you have a lot to lose and you start on a diet and lose more than two pounds a week, that's not necessarily a bad thing, but know it's going to slow down," warns Banes, adding that some of the initial weight loss probably is water weight.

Even Banes' patients who have had lap-band or gastric bypass surgery and lose weight dramatically at first will eventually slow down to what feels like a crawl, but is actually a healthy rate of weight loss. Banes says she would worry about a person's rate of weight loss if they continued to lose five to 10 pounds (or more) a week.

Weight Loss: Safe Strategies, Best Strategies

While not everyone, including Banes, focuses on counting calories, doing the math can help guide you to a safer weight loss. Generally, experts recommend trimming 500 to 1,000 calories from your daily intake by eating less and exercising more.

A pound is the equivalent of 3,500 calories, so if you can cut 500 calories each day for a week, you should lose one pound. Researchers who analyzed data from 1,801 Minnesota dieters over a two-year period found that the more strategies dieters used, the more likely they were to be successful in losing weight at this pace. Strategies that lead to success include:

Counting calories
Increasing daily exercise (aim for 150 minutes a week or more)
Cutting out sweets and snacks
Reducing fat intake to less than 30 percent
Increasing fruit and vegetables
Decreasing portion sizes

The researchers noted that one crucial piece of information lacking from many diet strategies: persistence. Their conclusions support the fact that even though it will take a long time at the pound-per-week pace — longer than many people would like — with a slower approach you are more likely to develop the long-term healthy habits that will help keep the lost weight off.

Weight Loss: When the Rate Becomes Dangerous

If extreme weight loss means you are not getting enough nutrients — the fats, carbohydrates, and proteins needed for your body to function properly — you have entered the territory of unsafe weight loss. You may also be developing an eating disorder focused on your obsession with weight. Some of the warning signs that you may be losing too much weight are:

Thinning hair
Frequently becoming sick
Feeling cold more often than usual
Having fewer or no menstrual cycles
Disappointing though it may be, the reality is that slow and steady wins the weight-loss race. Take it easy and be patient — you will achieve your goal and, more importantly, maintain it.

Last Updated: 04/07/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.

Saturday, June 27, 2009

Beauty tip

Get a Perfect Bikini Line

You Don't Have to Suffer (So Much) Anymore
A new crop of OTC skin-numbing topical creams and sprays containing lidocaine and benzocaine can take the sting out of wax jobs. (Previously, you needed a prescription to get your hands on them for waxing.) You should apply one 15 to 20 minutes before you're ready to rip — or be ripped. And while it won't leave you as numb as, say, a shot of novocaine, it will significantly reduce the ouch factor. Try GiGi Anesthetic Numbing Spray, $12, and LMX 4%, $47.

Lasers Are Now for Everyone
It used to be that unless you had fair skin and dark hair, you risked scarring and pigmentation problems or, at the very least, poor results from laser hair removal. But lasers like YAG and EpiLight work better on a broader range of complexions and hair hues, says Teresa Battaglia, co-owner of the New York Center for Hair Removal and Skin Rejuvenation. And yes, time with beam machines is still expensive (averaging around $200 a session), but 12 salon waxes a year at $30 each equals $360, which is almost two laser sessions. Plus, just one or two treatments can yield impressive results.

Hair Inhibitors Are Flooding the Market
Last year, soy was the word in the hair inhibitor market. Now people are buzzing about an ingredient called capislow. A slew of new products contain this plant extract, which reduces hair regrowth by slowing down the metabolic activity involved in the hair's anagen growth process. Clinical studies found that it's on par with the results from soy lotions. It won't make you totally hairless, but if applied twice a day for a month, you'll be able to shave or wax less often. New products that contain it: Completely Bare Completely Smooth, $80, and Noxzema Soothe and Smooth 3-in-1 Bikini Area Relief, $6.

Beauty Alert
Going for a superbare Brazilian effect? Steer clear of depilatory creams, says Ava Shamban, an L.A. dermatologist. "They're fine for the outer edges of your bikini line but can give the sensitive inner areas a chemical burn."

If You Decide to Shave

Make sure your blade is sharp and clean. We like the new crop of high-performance tools: Gillette Venus Vibrance razor, $10, stimulates your hair to stand up (like goose bumps) so the blade slices the hair extra close to your skin. Also, Noxzema 4-Blade System Razor, $6, and Schick Quattro, $9, have four blades that leave not a single hair behind.

Try a transparent shaving gel. They allow you to see clearly where you're going. Some options: King of Shaves AlphaGel, $6, and Tend Skin Air Shave Gel, $16.
To reduce irritation, shave in the direction of hair growth. It's also wise to defuzz at the end of your shower so that the steam has softened your hair and skin, says Will King, founder of King of Shaves.

Prevent razor rash by applying a toner with witch hazel or rosemary. Try C.O. Bigelow Dr. Galen Herbal Skin Tonic, $5. If you still get bumps, try the antibiotic ointment Neosporin; your follicles could be infected.

If You Decide to Wax

Doing an at-home bikini wax? Make sure your hair is at least one-quarter-inch long before you start.

Mist on an OTC number or pop an ibuprofen 20 minutes before you start, to minimize the pain. Veet Comfort Waxing Kit, $9, comes with a spray.

Sprinkle on baby powder to remove moisture so the wax adheres to the hair, not your skin, says Iwona Kwansiak, head aesthetician at the Repêchage Spa de Beauté NYC.
Want to go for a Brazilian-style look? Choose a hard wax formula. (It'll say so on the box.) It grabs coarse hair best. Try Sally Hansen All-Over Wax Kit, $10.
After the deed is done, disinfect the area with hydrogen peroxide or an alcohol-free astringent, then ease irritation with an aloe-rich lotion like Clinique Aloe Body Balm, $16.50.

If you're going to a salon or spa, find one that incorporates an anesthetic. Completely Bare in NYC offers a service called Relax Wax in which they numb your skin with LMX 4%.

Down-There Dos
Want to give your guy a racy surprise? Sculpt your nether regions into a saucy shape, like a lightning bolt, a heart, or even his initials. To execute: Buy a bikini-shaping kit that contains stencils. We like Hair Care Down There The Ultimate Shaving Kit, $89, and Surgi-Wax Brazilian Waxing System, $8. Or use a bright lip liner to draw your shape, then wax or shave around it.

Bikini Bumps Begone!
Don't let ugly ingrowns ruin an otherwise stellar bikini line. Here's how to banish them for good:

Ingrown hairs are the bane of every girl's bikini line. These painful red pumps occur when a hair coils up under the skin while it's growing back after you've shaved or waxed, causing a zitlike mound, says Dr. Shamban. To purge the hair from the bump: Exfoliate using a gentle slougher, like Derma-New Crystal Resurfacing Soap, $20 — it will eventually whisk away the skin that's trapping the hair, says Mona Sappenfield, owner of Mona's Spa and Laser Center in Memphis. You can also spot treat it with zit cream. Resist the urge to perform DIY surgery; the bump could get infected.

Salon Visits and STDs?
Q: Can I catch crabs, herpes, or any other icky infection if I get waxed in a salon?
A: You cannot contract any STDs, since they are the result of skin-to-skin contact or an exchange of bodily fluids, says David Kriegel, an NYC dermatologist. But you should be cautious of staph bacteria, which can thrive in a vat of wax that's not hot enough. Find a salon that keeps their wax at 99 to 101 degrees and either uses a new pot of wax per session or doesn't allow double-dipping, says Shobha Tummala, owner of the Shobha salons in NYC.

Beauty tip

Do Your Own Nails Exactly Like a Pro

How To Not Mess Up

Your Mani
There's a reason polish sales are up in this economy: It's easy to do your own nails (unlike, say, a Brazilian bikini wax).

Step 1: Prep
Smooth nails with a buffer. Then rub a bit of olive oil over your cuticles to soften them, and gently push back with one of those wood cuticle pushers (find 'em at drugstores). Swipe away residue with polish remover. Next put on a base coat: "A lot of women skip it and end up with streaks," says Claudia Vieira, a nail pro at Salon Capri in Boston. "It creates a smooth surface for color to cling to."

Step 2: Paint
Apply two coats of polish with light-handed strokes. "Hold the brush midcap, not at the top -- you'll have more control," says celeb manicurist Dana Caruso. Finish with topcoat.

Step 3: Patience!
Wait for your nails to dry on their own; blowing on them creates bubbles. And skip those fast-dry oils and sprays, adds Vieira: "They make polish prone to peeling."

And just in case you do goof...
Got a chip? Dot polish onto the nicked spot, let dry and sweep topcoat over the entire nail.

Your Pedi
We know, polishing your toenails isn't exactly the most comfortable activity, but we've got help for that.

Step 1: Soften
Slough away calluses with a foot file in the shower. "It's much easier to do when skin is moist," says Vieira. Once feet are dry, slather on foot balm or cream. A rich body lotion works too.

Step 2: Trim
Cut your toenails to a length that hits just the tip of your toe; if you go any shorter, you risk ingrowns. Gently nudge cuticles down, then swab nails with polish remover.

Step 3: Position
Sit in a chair and put your foot up on a desk or table so you can easily reach every toe.

Step 4: Paint
Do a base coat, then two layers of color. "The brighter the better -- even yellow looks great peeking out of sandals!" says Caruso. Add topcoat. Save your big toe for last so you'll be less likely to smear it when you do the others.

And just in case you do goof...
Color on your toe cuticles? Dip a wood cuticle pusher in remover. Or, relax! Only you will notice anyway.


Today's Gemini Horoscope:
Jun 27, 2009

This is a day where you could greatly benefit from spending some time outdoors in quiet reflection, dear Gemini. Even a half-hour's walk through a city garden will help you feel more rested and grounded. You have been working especially hard lately, and need some time to refill the well of your soul. Don't deny yourself some down time. Otherwise, you are at risk of burning out.

Diet & Fitness Blog: Fast Food Healthy Choices: 400-Calorie Lunches - eDiets

Diet & Fitness Blog: Fast Food Healthy Choices: 400-Calorie Lunches - eDiets

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Diet & Fitness Blog: Emotional Eating: Are You an Emotional Eater? - eDiets

Diet & Fitness Blog: Emotional Eating: Are You an Emotional Eater? - eDiets

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Diet & Fitness Blog: Improve Your Life With Yoga - eDiets

Diet & Fitness Blog: Improve Your Life With Yoga - eDiets

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Diet & Fitness Blog: Ask Pam: Artificial Sweeteners - eDiets

Diet & Fitness Blog: Ask Pam: Artificial Sweeteners - eDiets

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Fitness & Health tip

Sex as Exercise: The Hard Facts

Friday, June 26, 2009


Today's Gemini Horoscope:
Jun 26, 2009

Even though you might have to work today, dear Gemini, you should still try and take things fairly easy. You are just not ready to embrace your workload with your usual vigor. Be sure to eat a healthy breakfast and lunch, as your body may be rebelling from some recent indulgences. Soup and a salad are advisable for lunch, along with plenty of water. By day's end, you will feel your energy begin to return.

Beauty tip

How to Get Frizz-Free Hair - 1 - Makeup, Skin C...

Healthy tip

You Can't Count on Chlorine
Simple steps to avoid infections at the pool.

Posted by Susannah at MSN Health

As a child growing up the Midwest, the neighborhood swimming pool offered sweet relief from summer's oppressive heat and humidity. And while I recall being grossed out by the occasional warm patch in the water, my mother assured me that the pool's chlorine would kill any dangerous germs. A recent report from the Centers for Disease Control (CDC), however, reveals that illnesses can spread even in well-maintained pools, so it's up to everyone to keep recreational water illnesses (RWIs) under control.

According to the CDC, RWIs include a large variety of illnesses including gastrointestinal, skin, ear, respiratory, eye, neurologic and wound infections, but the most common illness is diarrhea. And while chlorine does kill most of the germs that cause these problems, it can take several hours. The same is true of salt water.

Certain populations are more at risk for RWIs than others. Children, pregnant women, organ transplant recipients, people receiving chemotherapy and those with otherwise compromised immune systems are most at risk for serious illnesses if infected with an RWI.

So what can you do to keep yourself safe? The CDC offers valuable tips for swimmers and parents.

As far as what we all should do to reduce the occurrence of RWIs, Michele Hlavsa, an epidemiologist in the division of parasitic diseases at the Centers for Disease Control and Prevention, told CNN that "a big health message is not to urinate or pee in the water." The CDC offers these additional tips:

* Do not swim when you have diarrhea.
* Do not swallow pool water.
* Take a shower before swimming and wash your hands after using the toilet or changing diapers.
* Take your kids on bathroom breaks or check diapers often.
* Change diapers in a bathroom or changing area—not at poolside.
* Wash your child thoroughly with soap and water before swimming.


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Beauty tip

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Recipe of the Day

Shrimp Cobb Salad Recipe - delish.com

Try this yummy new twitst to your classic cobb salad, you will like it...

Nutritional tip

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Suffered a Setback? Here's How to Get Back on the Wagon

It happens — you miss a few workouts and you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is the Old You.

The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.

And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!

Thursday, June 25, 2009

Nutritional tip


Most nuts are a great source of belly fat-fighting MUFAs(monounsaturated fatty acids). Bring out their flavor by toasting them. Toasting releases the nuts' natural oils, creating a stronger aroma, crunchier texture, and richer flavor. Here's how: Spread shelled nuts in skillet and place over medium heat. Shake pan or stir frequently until nuts turn slightly fragrant and light brown, This happens quickly, so keep a close eye on them!

Recipe of the Day

Creamy Broccoli and Potato Soup
Submitted By: Kierstin Buchner

Recipe Category/s: Vegan, Healthy weight loss

Preparation Time: 10 Minutes
Cooking Time: 20 Minutes
Serving Size: 4 servings

Here’s a rich and satisfying soup made with healthy ingredients that will satisfy your cravings for comfort food year-round, without wreaking havoc on your plan for a trim waistline.


Broccoli is a member of the cruciferous family. Cruciferous vegetables have been shown to provide protection against certain cancers, they contain antioxidants, and are high in fiber. Broccoli is an excellent source of vitamin A and C, as well as riboflavin, calcium and iron. The intense yellow color of Yukon gold potatoes means they are high in vitamin A, which promotes good vision, healthy skin, and improved immune system. The peel stores good amounts of potassium, helping to reduce risk of stroke. Potatoes also contain glutathione, an antioxidant that may help protect against cancer.


3 tablespoons good olive oil
2 stalks celery, chopped
1 yellow onion, chopped
3 cloves garlic, finely chopped
1 teaspoon kosher or sea salt
1/2 teaspoon freshly ground black pepper
4 cups of broccoli, cut into 1-inch pieces
3 yukon gold potatoes, cut into 1/2-inch pieces
4 cups low-sodium vegetable stock
1 tablespoon fresh thyme leaves
1/4 cup plain soy milk, or milk
3 tablespoons non-dairy sour cream, or sour cream


Heat olive oil in a pot over medium-high heat. Add the celery, onion, garlic, salt and pepper. Sauté until soft, about 3 minutes.

Add the broccoli, potatoes, vegetable stock, and thyme leaves. Bring to a boil, cover, reduce heat to low and simmer for 20 minutes.

Remove from heat and pour into a blender or food processor. Add the milk and sour cream, and blend until desired consistency is achieved, working in batches if necessary. Be careful when blending hot liquids, as they can expand.

Make any final adjustments to seasoning. Serve immediately, or return to pot to keep warm.


Give Yourself a Hand

If you're rocking your legs as you crunch, you're missing the mark (you're actually working your hip flexors, not your lower abs). If you aren't sure if you're doing reverse crunches correctly, place your hands on top of your pelvis, right below your hip bones. You should be able to feel your abdominal muscles working while you're doing the exercise.

Fitness tip

Lose That Lower Gut Flab

Ugh, the lower gut — it's often the last thing to go, right? Lower-abdominal flab can be downright persistent, but it can be reduced with the right diet and exercise regimen. If your gut instincts are telling you to start crunching, you're on the right track. Although crunches by themselves won't burn belly fat, they will strengthen your core, burn intramuscular fat, and help you build lean, calorie-burning muscle. If you want an exercise that specifically targets the lower and transverse abs, try the Reverse Crunch.

Reverse Crunch

Lie on your back with your feet off the floor, knees bent, and ankles together. Bring the tops of your quads inward and onto your stomach so that you don't swing your legs to gain momentum during the movement. (This also helps you isolate your lower abs during the crunch instead of engaging the hip flexors.) Relax your head, neck, and shoulders, resting them on the floor. Rest your arms at your sides, palms facedown on the floor.

Lift your pelvis off the floor, and curl it toward your rib cage. Make sure to exhale fully while you're crunching in order to maximize the contraction.

If you really want a challenge, hold your arms out at your sides and several inches off the floor. This helps to further isolate your abs, prohibiting your arms from assisting in the crunch by pressing off the floor with your hands.

Diet & Fitness Blog: 2-in-1 Dinners: Leftover Recipes - eDiets

Diet & Fitness Blog: 2-in-1 Dinners: Leftover Recipes - eDiets

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This is great!! If you always wonder what to do with your leftover, then you need to read this article.

Diet & Fitness Blog: The Skinny on Fat: Trans vs. Saturated - eDiets

Diet & Fitness Blog: The Skinny on Fat: Trans vs. Saturated - eDiets

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Diet & Fitness Blog: Always Tired? 5 Energy Boosters - eDiets

Diet & Fitness Blog: Always Tired? 5 Energy Boosters - eDiets

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Check this out if you always tired...

Diet & Fitness Blog: Ask Raphael: Fitness Red Flags - eDiets

Diet & Fitness Blog: Ask Raphael: Fitness Red Flags - eDiets

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Diet & Fitness Blog: 8 Steps to More Effective Fat Loss - eDiets

Diet & Fitness Blog: 8 Steps to More Effective Fat Loss - eDiets

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Wednesday, June 24, 2009

Fitness tip

15-Minute Workout - MSN Health & Fitness - Men'...


5 Secrets to a Sexy Bedroom - 1 Room Design - Y...

Fashion tip

Find Your Perfect Swimsuit - 1 Everyday Style -...


Eat Alliums for Natural Detoxification

Green onions are a member of the allium family — a family that includes onions, leeks, chives, shallots, and scallions and has incredible detoxifying properties. Alliums stimulate the body to produce an antioxidant called glutathione, which helps the liver remove pharmaceuticals and other endocrine-disrupting chemicals from the body. Get more alliums by sprinkling raw green or Vidalia onions onto your salads or tuck them into sandwiches.

Recipe of the Day

Get Healthier Carbs in This Quick Quinoa Dish

Quinoa may have an odd name (it's pronounced KEEN-wah, by the way), but it is an excellent whole grain to experiment with in your recipes. It packs a powerful nutritional punch because it has protein and fiber to keep you satisfied and improve your overall health. The grain has a fluffy texture and nutty taste that you will grow to love. Mix it with mushrooms, avocado, tomatoes, and green onion, and you've got a meal full of powerful nutrients.

Quinoa and Mushrooms


1/4 cup dry quinoa
2 teaspoons olive oil
8 ounces sliced mushrooms
1/8 teaspoon salt
1/8 teaspoon black pepper
1/2 avocado, sliced
1 cup cherry tomatoes, halved
1/4 cup chopped green onions
1/4 cup chopped fresh basil
1 tablespoon lime juice
4 ounces green chili peppers
8 1/2 ounces frozen artichoke hearts, thawed


Cook quinoa according to package directions.

Heat olive oil in a pan over medium heat. Add mushrooms, salt, and pepper. Cook until mushrooms are tender.

Combine the remaining ingredients in a large bowl. Stir in mushrooms and quinoa.

Makes 2 servings.


Worst Food Hall of Shame Horrors!

You need to read this!!!

Health & Fitness Blog for Men: Man Food Quiz: Burgers, Beers & Nuts - eDiets

Health & Fitness Blog for Men: Man Food Quiz: Burgers, Beers & Nuts - eDiets

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This this to your boyfriend.

Diet & Fitness Blog: Flip-Flops: Hazardous to Your Health? - eDiets

Diet & Fitness Blog: Flip-Flops: Hazardous to Your Health? - eDiets

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Before you buy your next flip-flop read this article.

Diet & Fitness Blog: 8 Frozen Treats Under 100 Calories - eDiets

Diet & Fitness Blog: 8 Frozen Treats Under 100 Calories - eDiets

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Great for hot summer days!!!

Diet & Fitness Blog: Tweak of the Week: 4 Diet Disasters & Better Choices - eDiets

Diet & Fitness Blog: Tweak of the Week: 4 Diet Disasters & Better Choices - eDiets

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Recipe of the Day

Apple-Spinach Salad With Thyme-Dijon Vinaigrett...

Health news

Vinegar Might Help Keep Off Pounds

MONDAY, June 22 (HealthDay News) -- Not only is vinegar low in calories, but it might actually help avoid weight gain, a new study suggests.

In a study in mice, Japanese researchers fed one group a high-fat diet along with acetic acid, a main component of vinegar, for six weeks. The others were fed a high-fat diet and given water.

Mice in both groups gained weight, but the mice who consumed acetic acid gained up to 10 percent less than those given water, the study found. The results are in the July 8 issue of the Journal of Agricultural and Food Chemistry.

In the lab, researchers found the acetic acid inhibited the accumulation of body fat and hepatic lipids, which include cholesterol and triglycerides, by increasing the expression of genes involved in fatty acid oxidation.

The genes produce proteins that help break down fats, preventing the fat from being stored by the body.

Vinegar, used throughout the world as a condiment and a preservative, has been used as a folk medicine for thousands of years, including to treat scurvy during the U.S. Civil War and to treat wounds during World War I, according to the Vinegar Institute.

Recent research has shown that vinegar might help control blood pressure, blood sugar levels and fat accumulation.

So does this mean you should douse your fish and chips with malt vinegar to make it healthier? The study didn't address vinegar's potential to help humans stay slim, but you can dream.


Today's Gemini Horoscope:
Jun 24, 2009

Today you might learn something about a friend that could be rather disconcerting, dear Gemini. There could be a dark side to this person that you haven't been previously aware of, and this could cause you to want to withdraw for a while and re-evaluate your involvement with this individual. When considering it, remember that we all have our dark sides. Could what you've discovered simply be this factor, or does this go too far beyond it for you? Think about it!

Tuesday, June 23, 2009

Health & nutrition tip

Are There Toxins in Your Meats and Fish?

Some metabolism-wrecking toxins, such as processed foods, hydrogenated fats, and high-fructose corn syrup, are easy to avoid because they're listed on food labels. But some — polychlorinated biphenyls (PCBs) and dioxins, for example — aren't. These pollutants, by-products of manufacturing, found their way into our lakes and streams long ago, with the result that they've now entered our food supply through animal products.

Despite being outlawed for more than 30 years, PCBs have managed to stay in the food supply thanks to landfill leaks and other sources. They're often found in farm-raised salmon and many types of freshwater fish. A study found that women who regularly ate fish caught in Lake Ontario, which is known to have high levels of PCBs, had significantly more of the toxin in their breast milk than women who didn't eat fish from the lake. It's not just Lake Ontario, either — all across the United States, state health services periodically issue fish-consumption advisories because of PCBs. Long-term consumption of these chemicals may raise the risk of cancer and reproductive, immune system, and neurological problems.

Dioxins are a by-product of incineration and other industrial processes. Livestock absorb industrial pollution from incinerators, and dioxins build up in the animals' fatty tissues. So if you eat a high-fat diet, you are more likely to consume dioxins, which have been linked to cancer and developmental, endocrine, and immune system damage.

How can you avoid dioxins and PCBs? Always buy wild-caught salmon and pay attention to state fish-consumption advisories. Use the Natural Resources Defense Council's Sustainable Seafood Guide and the Monterey Bay Aquarium's Seafood Guide to find the safest types of seafood in your area. Always look for organic meats and dairy products, buy products with the lowest fat content possible, and remove visible fat and skin from meats. Start protecting yourself from these poisons now!

Yummy treat

Chunky Peach Popsicles Recipe - EverydayHealth.com

This is great for those hot summer days.

8 Foods for a Healthier You

8 Foods for a Healthier You

Shared via AddThis

10 Tips for Sticking to Your Diet

10 Tips for Sticking to Your Diet

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What to Eat and Not to Eat

What to Eat and Not to Eat

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The 40+ Fitness Guide

The 40+ Fitness Guide

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200 Snacks Under 100 Calories

200 Snacks Under 100 Calories

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The Smarter Way to Snack

The Smarter Way to Snack

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Try this, to avoid sabotaging your diet.

Recipes from the Sonoma Diet

Recipes from the Sonoma Diet

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10 Fresh Ingredients, 6 Sensational Meals

10 Fresh Ingredients, 6 Sensational Meals

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Fashion tip

The Dos and Don’ts of Shorts

DO indulge in summer whites.
Tailored shorts in crisp white have a way of making everything else—from a basic blouse to an old tee—look totally polished.

DON’T wear head-to-toe prints.
While fashion fanatics might consider onesies cool this season, wearing patterned shorts and a matching top is another story entirely. Leave this jokey summertime look to the ice cream man.

DO balance out a billowy top with straight-leg shorts.
Thigh-high shorts in dark, serious shades keep colorful A-line tops from looking like Granny’s muumuu. Love the black-and-yellow color combo!

DO avoid panty shorts at all times.
We’re big fans of boy-short underwear, but shorts that look like underwear are a definite Don’t. The ass-vertising only makes things worse.

DO bring back your denim cutoffs.
With their old-school vibe and slightly rebellious sense of cool, denim cutoffs are the white T-shirts of shorts—basic and easy and they go with almost everything. If you want to DIY them, take a pair of scissors to an old pair of jeans, cut them at the knee, then snip off inches, bit by bit, until you get the length you want.

Just DON’T go too short.
Pockets are like panty lines: They should be totally invisible at all times. The white pocket triangles poking out under her cutoffs are a warning sign that the shorts are way too short.

DO ease into sporty shorts.
Not into the micro-shorts? Worry not. Long board shorts look just as cool, especially when paired with a hip surfer-girl tee. To flatter hips and thighs, try a dark pair that fits close (but not too tight) to the body.

DO skip the knee-high shoes.
Wearing boots with shorts—or wacky, super-tall sandals like these—will only make your legs look squat. You also might get a few “What was she thinking?” looks.

DO beware of balloon shorts.
Love her top and the color combo she’s got going on, but the thick, fitted cuff on her bloomerlike shorts make her hips seem wider than they are. Shorts that slightly taper out at the hem are friendlier to all body types.

DON’T be afraid to have fun with color.
Once you have a few basic shorts in your wardrobe—black, tan and denim—test out a fun color, too. While not everyone can pull off her scrunched-down camo boots, her playful lemon-color cutoffs are totally crush-worthy.

DO invest in a pair of bright sporty shorts.
Still don’t think you can hit the town in a pair of neon shorts? Then save the super-bright hues for working out: A cool outfit in a pulse-raising color is a darn good reason to visit the gym.

DO remember that pants are not shorts.
While you might think nobody will be able to tell the difference between legit shorts and your rolled-up sweats, trust us, they can. Love the just-rolled-out-of-bed hair, but a getup like this one might make you look like you’re sleepwalking.


Today's Gemini Horoscope:
Jun 23, 2009

Be the star of your own movie today and be proud of the role you play, dear Gemini. You might find yourself adopting the persona of many different characters, depending on your mood of the hour. There is a special gleam in your smile today that you should share openly with others. Do not feel rushed to get anywhere. You have already arrived. Enjoy yourself in the company of those you love.

Monday, June 22, 2009

Recipe of the Day

Stir-Fried Noodles with Green Tea Recipe

Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins

4 Servings
Quick Meal
Contains Nuts
Contains Wheat/Gluten

Nutritional Info (Per serving):
Calories: 420, Saturated Fat: 2g, Sodium: 593mg, Dietary Fiber: 5g, Total Fat: 16g, Carbs: 47g, Cholesterol: 0mg, Protein: 22g
Carb Choices: 3

8 ounce(s) noodles, udon, or whole-wheat
2 tablespoon oil, canola
1 teaspoon tea leaves, green, preferably gunpowder, (optional)
2 teaspoon ginger, fresh, minced
2 clove(s) garlic, minced
8 ounce(s) tofu, baked, ready-to-eat, teriyaki flavored, or other flavor, cut into matchsticks
1 small pepper(s), red, bell, cut into thin strips
1 small pepper(s), yellow, bell, cut into thin strips
4 medium scallion(s) (green onions), cut diagonally into 2-inch pieces
2 tablespoon soy sauce, reduced-sodium
2 tablespoon vinegar, rice
1 teaspoon oil, toasted sesame
1/4 teaspoon pepper, black ground


1. Bring a large pot of water to a boil. Cook noodles according to the package directions. Drain and rinse with cold water to prevent sticking. Set aside.

2. Heat a wok over medium heat. Add oil and swirl to coat. Add tea leaves (if using), ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Add tofu and cook, stirring, for 2 minutes. Add red and yellow bell peppers and cook, stirring, until the peppers soften, 1 to 2 minutes.

3. Stir in the noodles, scallions, soy sauce and vinegar. Cook, stirring occasionally, until the noodles are heated through, about 2 minutes. Stir in sesame oil and pepper. Toss to combine. Serve warm or cold.

Fitness tip

Picking an Exercise Partner
By Ruthy Watson, MSPH
eDiets Contributor

Exercise is easier with a friend. Especially when those days arise and we aren't feeling motivated to put on our running shoes, go to the gym, or even put in that workout video. It's too easy to get distracted and put off our workout until tomorrow.

Finding a partner is not always as easy as we think. Our friends may not be as motivated as we are, may not share our interest in exercise, may not have the same goals or live close enough. Our family may not be interested (although we want them to be), they may not be supportive or they may not be physically able to do so.

What's the key to picking a workout partner? Here are some tips:

Start with family and friends to see who is available or interested.

Inquire among co-workers, neighbors, social organizations that you participate in.

Join an activity group for something you enjoy -- they can be found locally or online.

Post a notice on the bulletin board or in an area at your gym, health club or community center.

Once you have found a partner, keep in mind that this person can be a source of motivation, but ultimately you have to maintain your motivation by keeping your goalsin mind.

According to the Centers for Disease Control and Prevention, as much as 50 percent of American adults do not get the recommended minimum amounts of physical activity. Don't let yourself be included in this group. Get out and get active. And get a partner!

Fitness tip

Most Common Fitness Blunders - #1

By Raphael Calzadilla
eDiets Chief Fitness Pro

Whenever I discuss fitness issues, I never separate exercise and nutrition. Never. Exercise and proper food intake go hand-in-hand like Lucy and Ricky, Fred and Ethel, peanut butter and jelly. Some things just need to stay together.

The following is a list of five common blunders and what you can do to correct them. Just click the arrows to go forward or back.

Blunder 2 -- Attempting 100-percent perfection on your nutrition program all the time. Sure, this is a great thing to do if you have a strict timeframe for fat loss, but it's a disaster waiting to happen for most people.

Haven't we learned that we love food and we need to find a way to build in modest amounts of treats that we enjoy? I trained a client several years ago who asked me to design a nutrition program for her. She was somewhat depressed as she told me she just knew she had to give up eating the four chocolate-chip cookies two to three times per week that she had with her kids. She was overjoyed when I told her she didn't have to give them up. However, I mentioned that I was going to reduce the number to two cookies and it would fit into the overall nutrition solution. Yes, she did lose body fat with this realistic approach, and she also enjoyed her treat.

We need to make progress, but a sane approach encourages consistency and avoids that dreaded denial feeling. Build a little wiggle room into your program.

Blunder 3 -- Performing countless abdominal crunches thinking it will get rid of the ‘pooch' area on the lower tummy/abdominal area. I see this comment or get a question related to this issue approximately 20 times per week. It is not possible to spot reduce any area of the body.

The only answer is to reduce overall body fat through a slight caloric deficit, and add resistance exercise (weight training) to stimulate the metabolism and cardiovascular exercise to burn additional calories. That's the way to fat loss.

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

Blunder 4 -- The "cardio queen" mentality. When I first heard this expression, I knew exactly what it referred to. It's someone who gets on a cardio machine and spends endless amounts of time on it in the hopes of losing body fat. Some people go up to 90 minutes and longer on a cardio machine. The problem with this strategy is it's completely ineffective. It's a poor method to lose body fat and a real time-waster.
You can work out for long sessions with moderate intensity or use shorter sessions with higher intensity (based on your fitness level). You can't do both!

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

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

Blunder 5 -- Not having a realistic workout schedule that fits into your lifestyle. Most personal trainers will tell you that a plan is essential, but in reality you have to have a plan that works based on the way you live your life.

If I structure a plan that has you working out five to six days per week and you have a demanding job, several young children and other responsibilities, then what have I accomplished? Unless you're super motivated, I've most likely set you up for failure.

If I understand your lifestyle and start you at two workouts per week and then increase to three workouts in the third or fourth week, doesn't that make a whole lot more sense? I'm not suggesting that some degree of sacrifice isn't necessary, but we do have to make sure our plan is one that will ensure compliance.

I can easily come up with more blunders, but these five are vital. If you've read my articles in the past, you already know how important it is to perform resistance exercise, cardiovascular exercise and to have a nutrition program that matches your activity level. It's the only way to achieve a healthy, strong and lean body.


Today's Gemini Horoscope:
Jun 22, 2009

Something or someone has rekindled your fire today, dear Gemini. Take advantage of this energy boost to let your true nature shine brightly. There is a great deal of information buzzing about. You may find that though your emotions are a bit on the fanciful side, they are strong and courageous. Hold on tight and don't let go. You are in for a wild adventure tonight.

Sunday, June 21, 2009

Healthy tip

Drink This to Fight Fat

Have a little fat you’d like to lose? Maybe now is a good time to turn on the kettle and pour yourself a cup of this: white tea.

Made from the buds and early leaves of the same plants used to make green and black teas, white tea may have special fat-thwarting powers, a new study suggests.

Fat-Blasting Brew
Fat cells increase or decrease in size, according to your weight. And in a lab study, human fat cells treated with white tea extract accumulated significantly less fat. In fact, the white tea extract reduced the incorporation of fat by as much as 70 percent! The tea also seemed to stimulate the breakdown of fat from mature cells.

Why White Whittles
Because white tea is less processed than green or black tea, it has more of certain active compounds, like epigallocatechin-3-gallate (an antioxidant) and methylxanthines (theobromine and caffeine). And researchers suspect that these compounds influence fat-cell metabolism by acting on the expression of certain genes. But human studies will be needed to confirm it. In the meantime, here are a few more no-brainer ways to shed pounds:

Eat slowly.

Limit variety.

RealAge Benefit: Losing excess weight and avoiding a negative body image can make your RealAge up to 32 years younger.


Wake up to a better brain

These mental benefits are good to the last drop: Middle-aged adults who drink 3 to 5 cups of caffeinated coffee a day are 65 to 70% less likely to develop dementia more than 2 decades later, compared with consumers of up to 2 cups, reports a Swedish study. Coffee's magnesium, antioxidants, and caffeine may contribute to its protective effects, say the researchers.


Hit the Gym? Great Job!

By Julian Kesner

A workout before you head to the office or during your lunch break can improve your job performance, say researchers at England's University of Bristol. On exercise days...

79% of subjects reported improved mental performance and better relationships with colleagues.

74% said they managed their workloads better.

21% reported higher concentration and productivity levels.

25% made it through the day without unscheduled breaks

Nutritional tip

New Facts About Fish
Confused about how much fish to eat—and what kind? We've got answers.
By Virginia Sole-Smith, Redbook

1. I'm worried about mercury contamination. Should I skip fish altogether?

Absolutely not. "You should be much more nervous about how you're risking your health if you don't eat fish," says Dariush Mozaffarian, M.D., a cardiologist at the Harvard School of Public Health, who co-authored a recent study analyzing the pros and cons of fish consumption. "Seafood is a key source of heart-healthy lean protein—everyone should aim to have two servings per week." And if you choose varieties rich in omega-3 fatty acids, such as tuna or salmon, you can reduce your risk of death from a heart attack by 36 percent, according to Mozaffarian's research. These fatty acids also play a crucial role in infants' brain development and may help lessen depression in adults.

If you're pregnant, thinking about conceiving, or feeding young children, do make sure that your two weekly fish servings come from species that are low in mercury. Mercury accumulates throughout fish's bodies after it's been released into the environment by natural and industrial sources. "Too much mercury can lead to developmental delays or cognitive problems for kids and even cause memory loss, unexplainable fatigue, and cardiovascular disease for adults," says Rebecca Goldburg, Ph.D., a senior scientist for the Environmental Defense Fund's Health and Oceans programs.

The Food and Drug Administration recommends avoiding large, predatory fish such as shark, swordfish, king mackerel tilefish, which accumulate the highest mercury levels. Instead, stick to low-mercury species like anchovies, Atlantic mackerel, wild Alaskan salmon, catfish, freshwater rainbow trout, oysters, shrimp, pollack, sardines, and canned light tuna, which has a lower level than canned albacore ("white") tuna. These choices are also rich in omega-3s, so you'll reap all the health benefits with fewer risks.

2. Which fish is healthier: Farm-raised or wild?

"Both wild and farmed fish can be good choices," says Goldburg. Wild fish are generally caught in the ocean by fishermen using nets, lines, or traps, while farmed species are raised in underwater pens kept along the coast or even in tanks on land. Farmed fish tend to be lower in mercury because they're fed a controlled diet. Shellfish like mussels and American shrimp are particularly good when farmed because they eat a plant-based diet that contains very little mercury. But farmed carnivorous species such as salmon are fattened up with large amounts of wild-caught fish, which may contain the carcinogens PCBs (industrial compounds that pose neurological risks) and dioxin. With these fish, you're better off eating the wild varieties, which consume a more varied diet.

3. What are some easy ways to eat more fish?

Try "pizza fish," advises Joan Salge Blake, R.D., a spokesperson for the American Dietetic Association: Coat Pacific cod, farmed rainbow trout, or American tilapia with a chunky tomato sauce, sprinkle on low-fat mozzarella or Parmesan cheese and basil, and bake. American shrimp, mussels, and farmed bay scallops are easy to sneak into pasta sauces and stir-fries. "And I love to make salmon burgers," says Blake. Mix canned salmon with egg whites, breadcrumbs, and seasonings, shape into burgers, and grill.

"Eating out is also a great time to get your fish in, because you'll see it prepared in ways you'd never do at home, and it's usually the healthiest option on the menu," says Blake. "It's automatic portion control—they might give you a huge steak, but they never give you too many scallops." If you're eating sushi, limit salmon (sake), shrimp (ebi), and tuna (maguro), which tend to be high in mercury. Better choices: Atlantic mackerel (saba), farmed clams, oysters, squid (ika), and crab (kani).

What's safest for our environment—and for you, when it comes to mercury and PCBs:

Best for you and the environment:

Catfish (U.S.)
Arctic char
Halibut (Pacific)
Wild Alaskan salmon
Soft-shell clams, mussels, oysters, shrimp, and bay scallops (farmed)
Tilapia (U.S.)
Albacore (U.S. or Canadian) and yellowfin tuna (U.S. Atlantic troll/pole caught)
Striped bass (farmed)
Rainbow trout (farmed)
Mackerel (Atlantic)
Mahimahi (U.S. troll/pole caught)
Dungeness or stone crab

Worst for you and the environment:

Chilean sea bass
Flounder (Atlantic)
Red snapper
Cod (Atlantic)
Halibut (Atlantic)
Swordfish (imported)
Salmon (farmed or Atlantic)
Mahimahi (imported)
Shrimp (imported)
Bluefin tuna or bigeye/yellowfin (imported longline)

Health tip

6 Things You Need to Know About the Pill
By Karen Springen

The pill prevents your body from producing its own hormones

All Pills that contain estrogen and progestin prevent pregnancy by stopping ovulation and by thickening the cervical mucus. They prevent your body from putting out its own estrogen and progesterone so you’re not double-dosing on hormones.

Not everyone can take the Pill

The death risk for smokers over 35 is six times higher than for nonsmokers and women with a history of blood clots, heart attack, stroke, liver disease, or breast cancer should consider different options.

The Pill won't make you infertile

Women over 35 who run into trouble getting pregnant when they go off the Pill should blame their age, not the oral contraceptive, says Columbia University OB/GYN Dr. Katharine O’Connell.

You don't need to take a break from the Pill

“Take a break when you want to get pregnant,” says Dr. Anita Nelson, an OB/GYN professor at UCLA. “Otherwise, there’s no reason to stop.”

The Pill is not an egg preserver

Eggs still sit in your ovaries, get old, and die off. “Both the quality and quantity will decrease, regardless of whether you’re on birth-control pills,” says Dr. Melissa Gilliam, an OB/GYN at the University of Chicago.

The Pill doesn't raise breast-cancer risk

And, in fact, it decreases the chance of ovarian cancer by 30 to 50 percent and of endometrial cancer by 30 percent.


Gemini Horoscope:
Jun 21, 2009

Sorry to break the news to you, dear Gemini, but the truth of the matter is that the time for fun and games is over for now. It is time for you to buckle down and get to work. Rescue any project that you have let fall by the wayside. You will feel so much better about yourself after having taken that first step toward achieving your goal. Subsequent steps will be infinitely easier than the first.

Healthy tip

Eating Right to Extend Your Life
Maintaining a healthy diet and a focus on proper nutrition can add years to your life
By Amy Paturel

Face-lifts, Botox injections, and other anti-aging procedures are all the rage — yet doctors still haven't developed a surgical procedure that will add years to your life (angioplasty doesn't count). "With enough money, you can always look good on the outside," says Ralph Felder, M.D., Ph.D., coauthor of The Bonus Years Diet. "Reversing the aging process internally is much more difficult." And while a healthy diet won't necessarily make you look like Demi Moore, it can extend your life.

To get some perspective on what proper nutrition and diet can mean for your health, think of your body as an engine — a machine. The higher the octane of the fuel you put into it, the better it's going to run. Now consider what might happen to your internal machinery after ten years of fueling up on double burgers, fries, and milkshakes: painfully slow blood flow, and hardened arteries. Not pretty.

Here's the good news: By changing your diet and starting to eat right, you can increase your chances for enjoying a longer life. Here's how to start:

Load up on super foods
Quit focusing on the obvious culprits (think steak with béarnaise, buttery mashed potatoes, and full-fat ice cream) and start loading up on healthful foods. According to a study published in the British Medical Journal, eating seven "super" foods daily (red wine, dark chocolate, fruits, vegetables, garlic, fish, and nuts), in the appropriate portion sizes can reduce your heart disease risk by 75 percent and add an average of six years to your life.

"The dark chocolate and fruits and vegetables lower your blood pressure. Garlic and nuts lower LDL cholesterol. Fish helps protect against cardiac arrhythmias, blood clotting, and inflammation," says Dr. Felder. "Together, these foods help protect the endothelium [the Teflon-like coating around your blood vessels] and reduce the risk of heart disease."

Slash your calorie intake
Since the 1930s, studies have shown that calorie-restricted diets improve the health and extend the life spans of rodents. Now researchers are learning that slashing calories may have similar beneficial effects in humans. A study in the Journal of the American Medical Association, for instance, found that two markers of longevity (fasting insulin level and body temperature) were lowered in humans through prolonged calorie restriction.

It has long been known that keeping excess pounds off can stave off disease as well as add years to your life. A study of more than 20,000 male health professionals found stroke risk to be 30 percent higher in those considered to be overweight — and twice as high in those considered obese — as compared with men whose weight was in the normal range. The study categorized these individuals by body mass index (BMI), a measure of weight relative to height. A BMI of 25 to 29 classifies an individual as "overweight," a BMI of 30 to 39 signifies "obesity," and a BMI of 40 or more signifies "morbid obesity."

Even if you're at a healthy weight, preliminary research shows that slashing your daily caloric intake by one-third can add years to your life. "The trick isn't just to eat less but to make sure that what you do eat is loaded with nutrients," says Jonny Bowden, Ph.D., author of The Healthiest Meals on Earth. "If most of your diet is plant foods, you can eat a phenomenally healthy (and filling) diet on 1,400 to 1,500 calories a day." Eat seven cups of spinach, for example, and you've consumed only 100 calories.

Go Mediterranean
Nutritionists consistently report that a Mediterranean-style diet — including fruits, vegetables, whole grains, fish, and a daily glass of red wine — promotes longevity. In fact, studies show that this type of diet lowers blood pressure, reduces inflammation, and protects against serious health conditions ranging from cancer to stroke. In two separate studies, researchers found that "going Mediterranean" not only protects against Alzheimer's disease but also enables people who have the disease to live an average of four years longer. The more closely participants adhered to the diet, the greater the benefit they saw.

Emphasize a plant-based diet
You'd be hard pressed to find a nutrition expert who would argue against eating more fruits and vegetables. Plant foods are loaded with antioxidants, powerful disease-fighting chemicals that help counteract damage from free radicals, oxidation, stress, pollution, and other environmental toxins. "People who live a long time tend to eat a lot of plant foods," says Bowden. "These are the most nutrient-dense foods on the planet. They're loaded with flavonoids, phenols, polyphenols, and thousands of other chemicals we haven't even discovered yet — and all of them help prevent disease."

Beauty tip

Choosing an Aesthetician

Not long ago, professional training in nonmedical skin care came under the umbrella of cosmetology. Anyone who wanted to specialize in skin care also had to learn how to cut, color, style, and perm hair and how to do nails. More recently, the health and medical aspects of skin care have been recognized with specialized aesthetician training and licensing.

Aestheticians perform a variety of skin care procedures — deep cleansing, facials, low-grade chemical peels, and microdermabrasion (true dermabrasion should only be performed by an experienced physician). While most aestheticians work in salons and spas, don't be surprised if your dermatologist or cosmetic surgeon has an aesthetician on staff. In addition to performing noninvasive treatments, an aesthetician may assist your surgeon in presurgical and postsurgical skin care and help you learn makeup techniques to cover redness or scars as your skin heals after surgery.

Licensing requirements for aestheticians vary from state to state. For example, aesthetician licensing in Massachusetts requires 300 hours of training. In Wisconsin, 450 hours of training are needed. Contact your state's department of licensing and regulation to learn about licensing requirements in your area. Many states offer this information online.

Saturday, June 20, 2009


Beautiful on a Budget: 11 Tips

By Leslie Gonzales
eDiets Contributor

1. Shop the seasonal sales. I can't stress this idea enough! You may not get lots of wear out the clothes right now, but you can really save on jackets, sweaters or tank tops and sundresses -- whatever is on the rack at the end-of-season sales. Stock up for next year! Do this every season and you will always be ahead.

2. Splurge on a nice purse or shoes. Buy quality shoes or a purse and make any outfit look really chic!

3. Avoid impulse shopping. Do a closet purge and be sure you buy only what is on your basics list -- the $20 blouse is not a deal if you have nothing to wear with it.

4. Buy in-house brands. Try the brands from the department store. Often they copy famous designers' styles -- but you will save a lot of money.

5. Get your hair styled. By keeping your hair looking current, you look younger and more fashionable -- no matter what you are wearing!

6. Keep it neat. Make sure that your clothes are neat and clean. Iron if necessary, because people really do notice the difference. "Scruffy" does not equal style!

7. Keep a keen eye on sales. You never know where you might find a great deal. Don't always shop at the same store. Look in different places like vintage shops, thrift stores, consignment shops or clearance centers. You may find something really different and unique by going off the beaten path.

8. Shop online. Many Web sites offer specials online that can not be found in the stores. Plus Web sites are now keeping shipping costs down, making it more affordable to shop online.

9. Make sure clothes are right for your body type. Don't waste hard-earned money on clothes that are not right for you. Be sure that you make the most of your body type and dress it with the right fit.

10. Try jewelry and accessories to update your style. A new inexpensive piece of jewelry can sometimes make all the difference in the world! Don't knock it, if you haven't tried it!

11. Keep fit. You always look better if you keep your body in shape. Exercise regularly and take care of yourself -- your clothes will fit you better.

Now that you are prepared with some great tips to stretch your money, you can be a budding fashionista! Get shopping, girlfriend!

Beauty tip

Prevent Split Ends, Banish Stretch Marks
By eDiets Staff

Split ends are a problem for most women, particularly if you have fine hair or if you color or heat-style your hair daily. They are the result of the hair's cuticle being stripped away from the ends, resulting in a splitting of the fibers.

Prevention of split ends is key. Your hair is fragile, so treat it gently. Don't brush hair when it is wet, which can damage it and lead to breakage. Another big no-no is to pull your hair back with an elastic band while it is still wet. Not only will the pulling of fragile, wet hair lead to breakage, but so will the elastic band itself.

Try to minimize using hair dryers, curling irons, hot rollers and flat irons if possible. Also, use a deep conditioner regularly to keep hair soft and supple and temporarily seal the cuticle. When you apply your conditioner (deep or daily), concentrate on the ends as opposed to the scalp, which won't weigh your hair down.

Regular hair maintenance is also very important, even if you are trying to grow out your hair. Schedule a "mini" trim with every four weeks with your hairdresser. If you can't make it to the salon that frequently, you can snip away at home; just don't get too carried away.

Stretch Marks

Stretch marks occur when the tissue under the skin is stretched rapidly, due to quick weight loss or gain. Depending on skin tone, stretch marks can be pink, red, purple or brown in color, and they are a concern for many people, including expectant moms or people who have lost a lot of weight.

While stretch marks usually fade over time, you may want to try products containing Retin-A, which penetrates the skin to the layer where stretch marks occur, increasing collagen production and improving elasticity.

However, Retin-A is NOT recommended for pregnant women, so do not use these products during pregnancy. New moms should also talk with their doctor before using any type of Retin-A product.

Another, safer alternative is to use a good moisturizer or one that has Vitamin E to improve the condition of the skin and aid in elasticity. Once you start seeing signs of stretch marks, use a cream regularly to prevent their appearance. Cocoa butter has also been effective in the fading of stretch marks. Try Palmer's Cocoa Butter Formula Lotion ($4.50), available at most drug stores.

Fitness tip

10 Minutes to a Better Body

By Shawn McKee
Staff Writer

Usually, "10 more minutes" is the cry of the habitual snoozer -- thinking somehow those extra few minutes will make all the difference, but they don't. In fact, 10 minutes is such a worthless little chunk of time that very little can be accomplished in such a short period, right?

Well, that's what you tell yourself, anyway. But it's just an excuse -- and we know what excuses are like, right? Stop wasting time and make "10 more minutes" mean something.

Now, "10 more minutes" is the battle cry of the fitness few that are ready to take their exercise routine to the next level. If you already have an exercise program that has you sweating 20-40 minutes, a few days a week, but you feel you've hit a plateau, it may be time to add a few more minutes.

It seems that 10 more minutes wouldn't make much difference. But if you consider the cumulative effect of 10 minutes a day over a whole year, a little time can make a large difference, according to eDiets Chief Fitness Pro Raphael Calzadilla.

"Even if you only add a moderately intense jog for 10 minutes at the end of your workout you can burn an extra 80 calories (based on a 150-pound person)," Raphael explains. "Doing this only three times a week burns an extra 960 calories per month. That's going to supply some substantial fat loss at the end of the year."

Raphael also recommends easing into the extra time over a few weeks. He gives this example:

"If you're jumping rope for 20 minutes, but your goal is 30, then add three intense minutes to the end of a session each week. So in week two you're at 23 minutes, week three at 26 minutes and by week four you're be churning out a tough 32 minutes. Short goals work great."

If you prefer something a little less repetitive, Raphael suggests 10 minutes of what he calls a "free for all."

"Keep choosing different exercises for 10 consecutive minutes such as 15 reps of squats, followed by 3 minutes of jump rope, followed by 1 minute jogging in place, followed by 20 push ups and so on -- until 10 minutes is completed."

This will supply variety and can be changed for each workout. If you like a little more structure, Raphael also offers a more focused 10-minute treatment targeting just one exercise.

"Performing one exercise for 10 minutes with minimal breaks between sets will actually help that muscle recover. For example, if you perform bench press on day one, and then the very next day, perform 100 reps of a different chest exercise, it will send an abundant amount of blood supply into the muscle," Raphael explains.

"This has been proven to accelerate recovery and will allow the chest to be worked again that much sooner. However, one should not go to muscular failure with the extended reps. You won't get 100 consecutive reps, stop 1-2 short of the first 25 reps, followed by the next quick set, and so forth. Choose a weight that allow for 25-30 reps and continue to 100 or 10 minutes."

This can be done with any body part and is great for recovery.

These are great ways to burn more calories and build more muscle -- the perfect plan for adding minimal time to your workout while reaping maximum rewards. However, consistency is the key according to our fitness pro. So what happens when you don't have time for a full workout?

Here's a little routine that only takes 10 minutes of exercise to burn 100 calories. There's no reason to miss a workout anymore.

One set of 10-minute calorie-burners include:

-- 2 minutes of jumping jacks
-- 2 minutes of two-stepping (step up and down a step; up with the right foot, follow with the left. Then step down with the right and down with the left)
-- 6 minutes of jumping rope. Two minutes with both feet, two minutes of hopping from foot-to-foot, then finish with two minutes of skipping (twice on the left foot, then twice on the right)

Try to maintain a moderate pace... Don't start too fast, just pace yourself and keep breathing!

Now get out of bed and quit wasting those precious 10 minutes. Life is short, live it.


Test Yourself

To see whether your thoughts are predominantly positive or negative, test yourself. It sounds extreme, but you only need to do it once: Carry a small notebook around for an entire day. Each time a thought about yourself pops into your head, write it down and assess whether it's positive or negative. At the end of the day, tally your positive and negative thoughts. Even if you already suspect you lean toward the negative, seeing those thoughts on paper might give you the kick you need! When you change your attitude, you'll change your life.


Do You Have the Right Attitude?

Do you have what it takes to reach your weight-loss goals? If you think it's all about diet and exercise, you're wrong.

It sounds crazy, I know. Exercise and a proper diet are crucial to all weight-loss and fitness programs. But to reach any long-term goal — especially one that requires a major lifestyle change — you need to improve your attitude too. You can have all the external support in the world, but if your self-esteem is in the toilet, you'll never have long-term success.

Having the right attitude is so important because thought is behavior. The power of the mind is total — the way you think about yourself manifests as your reality. We all know how easily negative thoughts can lead to lack of confidence, hopelessness, and depression. You've heard about self-fulfilling prophecy, right? Well, if you tell yourself that you'll always be fat or you'll never find happiness, chances are you'll end up fat and unhappy. Hey, it makes sense.

Okay then, let's turn that scenario around. Tell yourself that you can get fit and you will be happy. It's that simple. You can master your own fate with positive thinking!

Beauty tip

Cleaning Makeup Brushes

Makeup brushes can be a breeding ground for bacteria and fungus, so it’s a good idea to wash your makeup brushes at least once a week. Every time you use one on your face, it picks up dirt, bacteria, oils, and dead skin cells (not to mention saliva and tears). Also, after a while, dirty brushes get stiff, the bristles separate, and your makeup streaks when you apply it. Clean brushes are softer on the skin and pick up makeup more evenly. So, keeping your brushes clean will not only help prevent nasty infections and clogged pores, but will also result in your makeup looking smoother and prettier.

There are specially-made makeup brush cleansers, but a face wash will do the trick just as well. Look for a foaming cleanser like Olay Foaming Face Wash, which helps dissolve makeup and oils. Creamy or milky cleansers may not be strong enough to remove dried foundation or caked-on makeup. Avoid bar soap, laundry detergent, or dishwashing liquid, all of which can weaken the bristles and leave residue that irritates your skin. Follow these steps to make sure your brushes last longer and your makeup looks its best:

Run your brushes under warm water to rinse off loose makeup. Do this with bristles facing down.

Apply a small amount of foaming cleanser, and work it into the bristles with your fingers. Periodically rinse and reapply cleanser as needed, until water runs clear.
Gently pat dry, reshape the bristles, and lie flat on paper towels. Do not dry brushes in an upright position since water trapped inside the base of the brush can dissolve the glue that's holding the bristles in place. When bristles start falling out, it’s time to get a replacement brush.

Beauty tip

Looking Good During Pregnancy

Keep it simple is the golden rule for any pregnancy makeup routine (and postpregnancy too — once you’ve got a baby to care for, makeup application will be seriously compromised). Right now, your new best friends are a good concealer to camouflage blotchy skin and dark circles, and a natural bronzer or blush to give you a bit of a glow (no need to tell anyone that your glow is coming from cosmetics and not from within).

If you have particular skin issues triggered by your pregnancy hormones, you might need to adjust the types of cosmetics you use until your skin gets back to normal. For example, if you’re oily or breaking out, switch to noncomedogenic, oil-free moisturizers and foundation. You might also want to substitute powder for your cream blush for now; powder is less likely to clog your pores.

Two more tips: Chipmunk cheeks and an ever-broadening nose often come with the pregnant territory, but there are ways to minimize the situation. If you think your cheeks look as round as your belly these days, try this technique to make your face look slimmer. Apply a lighter shade of blush onto the apples of your cheeks; then, following the line of your cheekbones, apply a sheer sweep of a slightly deeper shade. Blend the two and smile — you’re gorgeous!

To slim down a wide nose, blend foundation or concealer — in a shade darker than your natural complexion — along the outer vertical edges of the sides of your nose. Next, dust a hint of blush or bronze powder down the center. Make sure to blend all edges with your fingers or a makeup sponge so there are no patches, streaks, or lines.

Healthy recipe

Whoopie Pies Recipe

Nutritional Info (Per serving):
Calories: 202, Saturated Fat: 4g, Sodium: 144mg, Dietary Fiber: 2g, Total Fat: 11g, Carbs: 24g, Cholesterol: 34mg, Protein: 3g
Carb Choices: 1.5

Recipe Source: Prep Time: 40 mins
Cook Time: 40 mins
Rest Time: 30 mins
Total Time: 1 h 50 mins

1/3 cup(s) oil, canola
3/4 cup(s) sugar, brown, light, packed
1 large egg(s)
1 teaspoon vanilla extract
1 1/2 cup(s) flour, whole-wheat pastry
1/3 cup(s) cocoa powder, unsweetened
3/4 teaspoon baking powder
1/4 teaspoon salt
3/4 cup(s) milk, fat-free
1/2 cup(s) water, cold
2 teaspoon gelatin, unflavored
1 cup(s) cream, whipping
2/3 cup(s) yogurt, fat-free plain
1/2 cup(s) sugar, powdered
1 teaspoon vanilla extract
1. Preheat oven to 350ºF. Position racks in the upper and lower thirds of the oven. Coat 2 large baking sheets with cooking spray.

To prepare cookies:
2. Beat oil, brown sugar, egg and vanilla in a large bowl with an electric mixer on medium speed until combined. Whisk flour, cocoa, baking powder, baking soda and salt in a medium bowl. Gradually add the dry ingredients to the wet ingredients, alternating with milk; beat until smooth. Let the batter stand for 15 minutes.

3. Drop batter by the tablespoonful onto the prepared baking sheets, spreading the batter into a 2- to 3-inch circle with the back of a spoon if it doesn’t spread itself. (Each large baking sheet accommodates 8 cookies-they will be close together.) Bake the cookies until firm to the touch, about 8 minutes. Let cool on the baking sheet for 2 minutes, then transfer to a wire rack to cool completely. Wash, dry and coat the baking sheets with cooking spray again. Repeat with the remaining batter.

To prepare filling:
4. While the cookies cool, stir water and gelatin in a small heatproof cup or bowl. Let stand 1 minute. Microwave, uncovered, on High until the gelatin has completely dissolved but the liquid is not boiling, 20 to 30 seconds. (Alternatively, bring 1/2 inch water to a gentle simmer in a small skillet. Set the bowl with the gelatin mixture in the simmering water until the gelatin has dissolved completely.) Stir the mixture until smooth. Let cool for 10 minutes.

5. Beat cream, yogurt, confectioners’ sugar and vanilla in a medium bowl with an electric mixer on high speed until very thick, about 1 minute. With the mixer beating constantly, add the gelatin mixture in a steady steam until well combined. Cover and refrigerate until the cream filling is thickened to the consistency of pudding, about 30 minutes. Whisk again until smooth.

To assemble whoopie pies:
6. Turn half the cookies bottom side up and top with a generous 2 tablespoons of the cream. Top with the remaining cookies. Chill in the refrigerator until the filling is set, about 30 minutes.

Thursday, June 18, 2009


The Four Biggest Sex Myths
From Glamour

Imagine spending eight hours a day thinking and talking about sex. That’s Debby Herbenick’s job as a Ph.D. and sex educator for The Kinsey Institute at Indiana University in Bloomington. One of her most surprising discoveries? How many sexual misconceptions even smart, experienced women still have. Here, Herbenick corrects four major myths that could hurt your sex life.

Myth #1: Men can’t fake orgasms

“They can and do. In a University of Kansas study, 25 percent of men admitted to faking it—some even did it during oral sex. No, guys can’t falsify ejaculation, but they can fake their moans and movements. Why do they? Like women, they are tired, stressed or simply having difficulty climaxing but want their partner to feel good about the experience.”

Myth #2: Oral sex is 100% safe

“HIV transmission through oral sex is rare—but you can get STDs like oral gonorrhea and herpes. And a new study found that women who’ve had six or more oral sex partners are more likely to get oral cancer, probably due to infection by human papillomavirus, the virus that causes cervical cancer. Using a condom—try a flavored one—can help protect you.”

Myth #3: You can’t have sex when you’re very, very pregnant

“Unless your doctor vetoes it, you can have sex right up until you go into labor. In fact, research has shown that it may lower the risk of preterm delivery. Some women even have their first orgasms while pregnant, perhaps due to changing hormone levels. Positions are key, though: Many pregnant women find spooning and woman-on-top are best.”

Myth #4: Women masturbate only when they’re single

“Not true! In a recent study, more than 40 percent of women who were living with a partner said they’d masturbated within the last month. And there’s a bonus: Women who masturbate often report having more satisfying sex with their guys than women who don’t.”

Fitness & Health tip

Longevity: 4 Behaviors Add 14 Years to Your Life

By Shawn McKee
Staff Writer

It may sound like a complex algebraic equation, but it's really as simple as elementary addition -- four basic changes in your behavior can add up to an extra 14 years of life. This was the result of the largest study of diet and health ever conducted.

The study, published in the journal PLoS Medicine, examined the longevity impact of making four lifestyle changes and found that those who adopted four healthy behaviors lived an average of 14 years longer than those who adopted none of these healthy habits.

The University of Cambridge and the Medical Research Council found that participants increased their longevity and lived and average of 14 years longer than their study counterparts by:

--Not smoking
--Exercising regularly
--Drinking alcohol in moderation
--Eating five servings of fruits and vegetables

Study participants who didn't do any of the four behaviors died sooner than those who followed all of them. While these behaviors are individually known to improve health, this is the first time researchers combined, quantified and applied to actual longevity of life.

"We know that each of these individual behaviors will have positive effects on overall health, but by combining all four of them, the positive outcomes are multiplied," explains eDiets Director of Nutrition Services Pam Ofstein. "There are still many behaviors and factors that need to be researched further, but this longevity study does shed some light on the importance of combining a healthy lifestyle with whole natural foods and exercise."

To examine the combined effects of not smoking, exercising, drinking alcohol in moderation (one to 14 units per week, with units defined as a half pint of beer or glass of wine), and eating five servings of fruits and vegetables, from 1993 to 1997, 20,000 men and women between the ages of 45 and 79, were surveyed and given a point for each of these healthy behaviors.

The study tracked deaths among the participants through 2006 and found that over that time frame, participants who adhered to none of the four healthy behaviors were four times more likely to have died than the participants who maintained healthier habits. Additionally, researchers calculated that those scoring zero had the same risk of dying as someone 14 years older who scored four on the questionnaire.

While the study did not focus on how individual factors affect health, the results suggest that making several small changes can have a large impact on overall health and longevity.
Making all four of these changes can be tough. It is important to remember that each of these changes will, by themselves, improve your health. If you're doing even a couple of these things, you're on the right track to living longer.

If you need help getting started on a fitness plan, eDiets can help you find activities you'll enjoy as you lose weight.

"Doing all these things in combination will provide the best results," explains Pam. "But for many of us, taking small steps and making that first step is the key – baby steps. By adhering to any of these behaviors, your health will benefit in the long run."


Find Time for Fitness: Exercise for Everyone

By Mike Stefano
eDiets Contributor

A busy lifestyle can make finding the time to exercise a nightmare. Most adults who work out also have a little thing called a job, which can add up to big-time exhaustion.

This puts time on short supply, and unfortunately one of the first things to bite the dust is your fitness program.

What time of day do you exercise?

We surveyed 500 fitness buffs and this is what we discovered: About 28 percent of you exercise any time you can, a dead heat with those who prefer an evening workout.

But what's the most popular time to exercise?

Morning got more than 200 votes out of 500 exercisers polled (44 percent). The least favorite time to train the body was during the afternoon hours (at only 10 percent).

Survey Results:
I prefer to exercise...

Mornings -- 44 percent
Afternoons -- 10 percent
Evenings -- 28 percent
Any time -- 28 percent

The Body's Natural Rhythm
Throughout the day there is also a natural ebb and flow of energy that we all experience. We adapt to our daily schedules of sleep, work, and rest, and actually become stronger during periods of the day when our bodies instinctively anticipate greater amounts of work (based on previous behavior).

In other words, if you work out every day at 6 p.m., your body will get the most from a workout that takes place at 6 p.m. Because you've grown accustomed to exercise in the evening, you won't be as energetic and strong during a workout that takes place in the early morning hours. For you, a morning workout will not be quite as effective. Fortunately, any differences will be minor, and a workout that takes place during the evening hours is still far better than no workout at all.

Practicality Rules
So should you rearrange your life around exercise just to ensure an evening workout, or a workout that happens at the same time every day? Researchers are apt to answer with a very adamant, "No!" Ultimately, finding enough time (and energy) to exercise, no matter what the time of day, is what's important.

Ideally, stick to your scheduled program, but here are five ways to get around a hectic day.

1. Shrink to Fit
Cut workouts in half and squeeze in a 15- or 20-minute session instead of your normal workout. These "short but sweet" workouts can produce dramatic results.

2. Start Your Day 30 Minutes Earlier
Set the alarm clock for 30 minutes earlier and workout before your day starts. Eventually your body will adjust to the earlier wake up call.

3. Split lunch
Split your lunch hour in two, and devote half an hour to exercise before you eat. This will also curb your appetite and make it easier to cut lunchtime calories.

4. Rock-A-Bye, Baby
When the little one goes down for a nap, squeeze in 10 or 15 minutes. Whether you're a work-at-home mom or dad, take every opportunity you get to squeeze in some exercise. Repeat throughout the day to add up to 20 or 30 minutes.

5. Double Up
Create combination workouts that you can perform 3 or 4 times weekly. For example, combine 10 minutes of strength with 20 minutes of cardio training for three or four, 30-minute weekly workouts.

Don't allow strict rules on what time of day is best for exercise to dictate your workout schedule. You may wind up exercising less. Be flexible in your scheduling, and do what you can, when you can, to get the most from any exercise program!

Recipe of the Day

Pistachio-Crusted Tuna Steaks
From EatingWell.com

Pistachio crust teams up with a savory mustard-dill sauce for an exceptional tuna dish. Choose "sushi grade" tuna steaks if you prefer a milder flavor. Make it a meal: Serve with brown rice and steamed broccolini.

Nutritional Information
(per serving)

Calories 241
Total Fat 7g
Saturated Fat 2g
Cholesterol 55mg
Sodium 402mg
Total Carbohydrate 8g
Dietary Fiber --
Sugars --
Protein 29g
Calcium --


1 tablespoon(s) thinly sliced shallot
1 bay leaf
1/2 cup(s) white wine
3 tablespoon(s) reduced-fat sour cream
2 teaspoon(s) lemon juice
2 teaspoon(s) chopped fresh dill, divided
1 teaspoon(s) whole-grain mustard
1/2 teaspoon(s) salt, divided
1/4 cup(s) coarse dry breadcrumbs, preferably whole-wheat (see Note)
1/4 cup(s) shelled pistachios
4 4-ounce tuna steaks, 1-1 1/4 inches thick
1 teaspoon(s) extra-virgin olive oil



1.Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.

2.Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.

3.Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare. Serve with the lemon-dill sauce.

4.Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250 degrees F until dry and crispy, about 15 minutes.

Healthy tip

Can Salmon Save Your Skin?
Omega-3 fatty acids may boost your skin’s defenses against UV damage.
By Fiona Kenny, R.D. , EatingWell.com

If you spend your summer vacation soaking up the sun, your best defense (second to sunscreen, of course) may be what you order for dinner. Healthy omega-3 fatty acids in oily fish can boost your skin’s defenses against UV damage, explains epidemiologist Adèle Green, Ph.D.

In a study published in the April 2009 issue of the American Journal of Clinical Nutrition, researchers followed the eating habits of more than 1,100 Australian adults for approximately five years and found that those who ate a little more than 5 ounces of omega-3-rich fish—such as salmon and tuna—each week decreased the development of precancerous skin lesions by almost 30 percent.

The lesions, called actinic keratoses, are a common sign of chronic sun damage and can develop into skin cancer if left untreated.

Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage. So next time you head to the beach remember your sunscreen and hat, and make reservations at a restaurant that serves great seafood.

More promising findings on eating for healthy skin:

Researchers from Unilever linked consuming plenty of vitamin C-rich foods (such as oranges, tomatoes and strawberries) with youthful skin. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis.

A study of 177 men and women published in the Journal of the American College of Nutrition found that people who consumed diets rich in olive oil, vegetables and legumes had the least skin wrinkling while those who ate lots of full-fat dairy and red meat had the most. "Eating foods rich in bioactive compounds (vitamins, phytochemicals) may minimize ultraviolet damage to the skin and improve its appearance," says Mark L. Wahlqvist, M.D., one of the study’s authors and director of the Asia Pacific Health and Nutrition Center at Monash University in Australia.

In one study, scientists in Germany showed that consuming tomato paste rich in the antioxidant lycopene (2 1/2 tablespoons daily for 10 weeks) reduced sunburn by 40 percent.

Research suggests that the nutrient beta carotene may help you stay young-looking by scavenging for free radicals that contribute to skin aging. Good sources of the nutrient include sweet potatoes, carrots, cantaloupe and leafy greens.