How Can I Get Rid of Heartburn?

Do Away With Heartburn

From the Zone Diet

Heartburn, that fiery sensation that can happen in the chest after a meal, is never pleasant. According to Dr. Sears, "Heartburn is common, and an occasional episode is generally nothing to worry about. However, frequent heartburn can be a serious problem, and it deserves medical attention." He goes on to explain that heartburn is a symptom of a condition called gastroesophageal reflux disease (GERD). While GERD is typically treated with medicine, dietary and lifestyle changes can help cool the burn, too.

Here is Dr. Sears' advice for minimizing the burn:

• Nighttime heartburn is common when food is consumed too close to bedtime. "If you're eating dinner just two hours before bedtime, I suggest skipping your bedtime snack, especially if it's causing heartburn pain," he says. "A better idea, however, may be to eat a smaller dinner and a regular Zone snack two or three hours later."
• Avoid irritating foods. "Meals that are too high in protein and saturated fat can become difficult to digest, particularly if you don't drink enough water throughout the day," says Dr. Sears. Other common heartburn irritants include caffeinated beverages, spicy food, alcohol (especially red wine), peppermint, and chocolate.
• Lie right. You can also help prevent nighttime heartburn by reclining with your head slightly propped up on some pillows — to keep it above your stomach — when you first go to bed.
• If your heartburn becomes severe, be sure to consult your physician.

MEMBERS GET MORE! You'll find many more healthy living tips and ideas on Dr. Sears Zone Diet Advantage. Join Zone Diet Today!

What Are Benefits Of South Beach ONnline Diet?

South Beach DietTMSuccess Stories - the right diet, changed life, reduced risk of diabetes, fitted clothing,...

Members of The South Beach DietTM are boasting about their success on our Message Boards. They're improving their health and their looks and gaining a new lease on life! Check out what some of them have to say:

My doctor said that when I lose 10 percent of my current weight, I'll reduce my risk of developing diabetes — I am now just 3 pounds away from being there!
Beberly (15976505)

I need to get some new tank tops for this summer. I have actually lost enough weight that the old ones look too loose! Last year, I couldn't stand trying on clothes in such large sizes and not looking good in them. Now, I'm excited to see the slimmer, new me in fitted clothing!
GrammaK (13996494)

I really had no idea about what to expect from an online weight-loss program, but have found this to be exactly right for me. There is so much support, and I can work it around my schedule.
Never Too Late (15617091)

I DID IT!! I got into the normal range of BMI today. I'm about ready to get into the 130s (down from 207). These last 10 pounds will be the bonus to everything positive that has changed in my life.
fdk (7055913)

Q&A With Tom Venuto: Perfectionism and How To Deal With It

QUESTION

How do you draw the line between striving to attain perfect fitness and excellent health without being a compulsive or perfectionist in the process? Can this be done? We all know that perfectionism is not a desirable human trait because to be perfect is to not be human …or “To err is human.” How do you walk this line?George P.Phoenix, AZ

ANSWER:

That is a really great question because getting and staying lean,healthy and fit for life is about much more than just calories, protein, carbs and so on.

Too many trainers and dieticians only focus on the mechanics of eatingand working out while completely failing to focus on the importanceof your mental attitude.

The way you approach this question could be the one thing holding you back and causing self sabotage or it could be the catalyst that hurlsyour towards success and the best shape of your life.

Here’s my take on this:

If you’re a serious competitive athlete or bodybuilder, I think you have to have a little bit of “compulsiveness” or “perfectionism” in how you approach your training. That’s just a part of the nature and personality of successful competitive athletes.

No one gets to the Olympics or the pros by living a so-called “normal, balanced lifestyle” do they? You don’t become a bodybuilding or fitness champion by being “normal” either.

Athletes, especially bodybuilders, are a unique breed and many of them lead lives that aren’t totally balanced. Their diet and training dominate their lives at times.

Frankly, if you’re going to set your sights for high levels of athletic achievement, then you’re going to have to be willing to pay the price, re-arrangepriorities and make some sacrifices.

Although no one will ever be “perfect”, I find that many athletes choose tostrive for perfection.

For most people however, and perhaps even for competitive athletes, I believe there is a better attitude which helps you walk the fine line between attaining excellent health and fitness and going too far by being overly compulsive or perfectionistic, and that is…
>> READ MORE

What Are Good Breakfast Ideas for 1900-Calorie Diet plan

Breakfasts for a 1900-Calorie Diet plan From Better Homes and Gardens Option 1	Calories
Puffed rice cereal, 2 cups, with 1 cup skim milk	177
Grapefruit	48
Orange juice, 1 cup	72
Coffee with cream and sugar, 1 cup	74
371

Option 2	Calories
Scrambled eggs, 2	168
Pineapple, 4 rings	82
Orange juice, 1 cup	72
Coffee with cream and sugar, 1 cup	74
396

Option 3	Calories
Raisin bran, 1 cup	170
Skim milk, 1/2 cup	33
Grapefruit	48
Orange juice, 1 cup	72
Coffee with cream and sugar, 1 cup	74
397

Option 4	Calories
Rice flake cereal, 2 cups	220
Skim milk, 1 cup	66
Grapefruit	48
Coffee with cream and sugar, 1 cup	74
408

Option 5	Calories
Brunch Casserole View Recipe	290
Grapefruit, one half	24
Coffee with cream and sugar, 1 cup	74
388

Option 6	Calories
Peanut Butter Breakfast Sandwiches View Recipe	302
Grapefruit, one half	24
Coffee with cream and sugar, 1 cup	74
400

Option 7	Calories
Baked French Toast with Berries View Recipe	317
Coffee with cream and sugar, 1 cup	74
391

Option 8	Calories
Scone with 2 tablespoons applesauce	194
Cantaloupe, 2 slices	52
Orange juice, 1 cup	72
Coffee with cream and sugar, 1 cup	74
392

Option 9	Calories
Bran flake cereal, 1 cup	95
Skim milk, 1/2 cup	33
Raisins, 1/4 cup	125
Orange juice, 1 cup	72
Coffee with cream and sugar, 1 cup	74
399

Option 10	Calories
Corn flakes, 2 cups, with 1 cup skim milk	182
Banana	95
Orange juice, 1 cup	72
Coffee with cream and sugar, 1 cup	74
423

Option 11	Calories
Oatmeal, 1 1/2 cup	180
Apple, freshly sliced	47
Orange juice, 1 cup	72
Coffee with cream and sugar, 1 cup	74
373

Option 12	Calories
Scone with 2 tablespoons applesauce	194
Strawberries, 1-1/3 cup	54
Orange juice, 1 cup	72
Coffee with cream and sugar, 1 cup	74
394

Sonoma Diet tips. What is mise en place in cooking?

From Sonoma Diet

Preparing to Prepare Your Dinner

Is your Chicken en Papillote missing something - literally? Forgetting an ingredient can throw off the flavor of your meals in a pretty serious way. Sometimes the results aren't noticeable, but a major omission or miscalculation - using too little or too much the salt, for example — can leave your guests scratching their heads or, worse, reaching repeatedly for their water glasses.

Thanks to a little French culinary ingenuity, you can avoid this situation, dirty fewer pans, and generally keep your sanity in the kitchen. A simple technique called mise en place, which means "sitting in place," calls for all the cooking preparation to be done before you start cooking. This includes everything from preheating the oven to measuring and chopping ingredients to reading the full recipe. In fact, that's the important first step. Read the recipe from start to finish, noting all the equipment you'll need. Then get out all your ingredients, measure them out, and set them in an easily accessible place. When it's time to actually cook, you won't be scrambling for a clean spatula or rushing to chop onions while your olive oil is burning the bottom of the pan.

While this might seem like an overly thorough way to assemble your meals, there's a reason it's employed on your favorite cooking show — you won't believe how much time you'll save in the long run. And you'll immediately notice the difference in one important detail - the flavor of your food.

Members Get More! Sign Up Now!

How can I get support on Sonoma Diet?

Get a Boost From the Boards

If you're looking for some moral support as you follow The Sonoma Diet, look no further than our Message Boards. Members just like you post advice, success strategies, food tips, and words of encouragement every single day, so you'll never have to go it alone. Read what one member has to say about checking in on the Boards:

"Today is day 10 — I've lost 5 pounds and couldn't be happier! I'm really enjoying the Message Boards and the support I get there. My clothes are looser, and I'm already able to wear a few summer items that didn't fit before I started the plan.

I know there will be ups and downs along the way and that I'll have to make choices, especially in social situations. But that's the way it is when you're starting a new lifestyle, and I know that everyone on the boards will help me through the rough spots. I won't feel alone. I'm really looking forward to starting Wave 2 tomorrow! My mouth is watering just thinking about the luscious fruit waiting for me — and a glass of wine!"

Members Get More! Join Sonoma Diet!

Is the Zone Diet OK for Alzheimer's Prevention?

From the Zone Diet

Turns out, what's good for your body is good for your mind, too. Ongoing research shows that a healthy diet and active lifestyle are linked to a decreased incidence of Alzheimer's disease, reports the Alzheimer's Association. As added incentive to keep you in the Zone, controlling your weight may indirectly help ward off this disease, too. How? Weight gain triggers insulin resistance, a condition that can lead to type 2 diabetes. And diabetes can cause brain cells to malfunction or die, which may set the stage for this devastating disease, characterized by memory loss and dementia.

The Alzheimer's Association suggests these steps to your lower risk, all of which are the foundation of the Zone Diet lifestyle:

• If you're overweight, lose some of the extra fat. Even a modest weight loss of 10 pounds can improve or even prevent insulin resistance.
• Walk, bike, run, or build more activity into daily life. Exercise helps insulin work better.
• Eat a healthful, low-fat diet, one that contains whole grains, fruits and vegetables, and fish. Fish contains omega-3 fatty acids, a beneficial fat that might lower the risk of Alzheimer's.

MEMBERS GET MORE! You'll find hundreds of Zoned healthy living strategies on Dr. Sears Zone Diet Advantage.

What Is the Spanish Egg Dish? Sonoma's Answer

From Sonoma Diet

Tired of the same old eggs? Here's a recipe to jump-start your morning!

START TO FINISH: 30 minutes MAKES: 4 servings

1 yellow bell pepper, cut into thin, bite-size strips
1 fresh jalapeño chile pepper, seeded and chopped*
2 cloves garlic, minced (1 teaspoon minced)
1 tablespoon extra-virgin olive oil
1 1/3 pounds Roma tomatoes, seeded and chopped
1 to 1 1/2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt
eggs
Kosher salt
Freshly ground black pepper
2 tablespoons sliced almonds, toasted

1. In a large skillet cook bell pepper, jalapeño pepper, and garlic in hot oil about 2 minutes or until tender. Stir in tomatoes, chili powder, cumin, and the 1/4 teaspoon kosher salt. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.

2. Break one of the eggs into a measuring cup. Carefully slide the egg into the simmering tomato mixture. Repeat with remaining eggs. Sprinkle eggs lightly with additional kosher salt and black pepper.

3. Cook, covered, over medium-low heat for 4 to 5 minutes or until whites are completely set and yolks begin to thicken but are not firm.

4. To serve, transfer eggs to serving plates with a slotted spoon. Stir tomato mixture; spoon around eggs on plates. Sprinkle with toasted almonds.

*Note: Because jalapeño peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the peppers, wash your hands well with soap and water.

Nutrition Facts per serving: 173 cal., 11 g total fat (2 g sat. fat), 212 mg chol., 267 mg sodium, 11 g carbo., 3 g fiber, 9 g pro.

I have a question about repairing a damaged metabolism

From Tom Venuto
Burn the Fat

QUESTION

Hey Tom, I have a question about repairing a damaged metabolism.
I am 6' and up to 225 lbs. The past 3 years have been a 30+ pound
climb. With one of those cheap plastic body fat calipers, I tested
25% body fat. (I'm not sure if that's accurate, but I know I need
work).

I admit I am guilty of a lot of the metabolism slowing mistakes you
pointed out in your Burn The Fat book. I Know that eating small,
frequent meals will help, but will my body "forget the past" and start
burning immediately or should I expect a long repair process? Thanks,

Scott

ANSWER:

If you have caused metabolic "damage", yes it can be "repaired" and all
it takes is the right combination of metabolism stimulating exercise and
metabolism stimulating nutrition (NOT just a diet), all done consistently
over time.

The big irony is that most of the diet programs that claim to help you
get rid of excess weight, end up making it harder for you in the long
run because they use harsh metabolism-decreasing diets and not enough
exercise (almost never any weight training).

It may take a little longer if you have really messed things up with
severe starvation dieting in the past, especially if you've lost a lot of lean
body mass, but it is never hopeless. Anyone can increase their metabolism.

Most people get an almost immediate boost in metabolic rate on the
Burn The Fat program, however, the results are not going to be "overnight."
Give it a little time...

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks,
it's burning hot. Give me 12 weeks of consistent diligent effort, sticking
with all the metabolism boosting strategies, and your metabolism really will
become like a turbo charged engine, and I'm not exaggerrating when I say that.

Whats most important for upping your metabolism is CONSISTENCY in applying
the Burn The Fat nutrition and training principles every single day. That
includes the meal frequency and timing and consistent workouts including
both cardio and weight training.

The weight training is extremely important in cases of "metabolic damage" because
this is the stimulus to keep the muscle you have and begin rebuilding new muscle
tissue, which is the engine that drives your metabolism.

The men don't usually have a problem with the weight training, but I still
hear women say they don't want to lift weights as part of their fat loss
programs. Well, people who wont lift weights can expect a very, very long
"repair process" if they achieve it at all.

Consistency is the key.

Nothing will undermine the "re-building" of your metabolism like inconsistency.
If you stop and start, or skip meals and workouts often, you will not even get
off the ground.

After your metabolism is back up where it should be, it takes continued
"stoking" of the metabolic furnace to keep it there. Once you get your metabolic
engine running, you've got to keep feeding it fuel or the fire will die down.

Picture an old fashioned wood burning stove...

Imagine you're in a cabin up in the mountains in the winter. It's cold in there
and you want to keep the cabin warm. Can you achieve this by feeding the fire
once or twice per day? Nope. Not enough fuel to burn so not much heat is generated.

What if you just toss an entire pile of wood in the stove all at once?
Will that work? Nope. Lots of fuel, but can't all be used at once... it
just smothers the fire and the excess just sits there.

How about if you throw some tissue paper or crumpled newspaper in the stove,
will that work? Nope - too quickly burning.

You have to keep putting small amounts of wood (the right type of fuel) on
the fire at regular intervals or the fire burns out.

It's also difficult to get the fire lit again. In the case of metabolism, it's
like going through that intial few weeks of overcoming intertia all over again.

Your goal is to get your metabolism burning hot and keep it burning
and this cannot be achieved by missing meals, missing workouts or with
sporadic, infrequent training.

I have only seen a handful of cases where all these things were done properly
and there was still a longer "repair" process.

For example, one case was former ballet dancer. At 5' 5", she was previously
110 lbs and had increased to about 145 or so. She didnt want to reach her
previous 110, but find a happy medium of about 125 lbs.

I figured with 20 lbs to cut, this would be a simple and predictable process,
but she had a challenging time (and I didn't know why at first).

I later found out that she had been anorexic and bulemic for many years.
This had caused a lot of damage, and although she did reach her goal, it
took about twice as long as we had anticipated.

the good news is, even in this extreme case, the same nutrition and training
principles worked! It just took a little longer. And by the way her program
included some serious training with free weights and she ate a lot more (clean)
food than she had ever eaten before. No "starvation!"

that's the power of burning the fat and feeding the muscles... Trying to
starve the fat with crash diets is what causes the metabolic damage in the
first place!

Learn more about boosting your metabolism: click here

Q: Should I take simple sugars after workouts?

QUESTION:

I came across a piece of muscle-building advice written
on a white board at a Bally's fitness club, posted outside
the "advanced" personal training station. I took a picture
and attached it to this email. As you can see, it said to
ingest whey protein and 60-70 grams of *simple sugars* 30-45
minutes after your workout.

Is there any truth at all to this advice? I take particular
exception to point #1... I can't believe eating 60-70 grams
of simple sugar at any time can be good for you!

If this is indeed bad advice, I will write Bally's corporate
and tell them to stop hurting the public with bad advice from
their personal trainers.

What do you think? thanks,

Doug

ANSWER: click here to read

What Can I Cook For My Family on South Beach?

Family-Friendly Dinners

The South Beach Diet(tm) is a lifestyle that your whole family can enjoy — whether ornot they're following the meal plans as outlined. Here are some simple tips for preparing family-friendly dinners that will help everyone in your household become healthier while you lose weight.

• Skip refined carbs. Even small children benefit from — and can become accustomed to — nutrient-dense whole grains. Start transitioning your family to whole-wheat pasta, brown rice, and less-common grains like quinoa and bulgur. South Beach Diet(tm) -style: Begin enjoying a side dish of these grains once you enter Phase 2.
• Serve more veggies. Build your main-course meal around fresh vegetables. Consider serving sautéed vegetables and a salad, instead of opting for one or the other. Add extra veggies to whole-wheat pasta, soups, stews, and the like. South Beach Diet(tm) -style: Sauté vegetables in extra-virgin olive oil or canola oil.
• Stick with lean meats. Select lean cuts of beef and skinless poultry, and braise, bake, broil, or grill your meat. South Beach Diet(tm) -style: Choose lean cuts of beef, such as eye of round, ground beef (labeled "sirloin," "lean," and "extra lean"), tenderloin, top loin, and top round. When it comes to poultry, opt for the breast (skinless, of course) instead of the darker wings and thighs, which are higher in saturated fats.
• Go fish. Choose oily fish, like salmon, for its beneficial omega-3s. Be cautious when it comes to farmed salmon, which may have high levels of environmental toxins (PCBs), as well as with long-living, deep-sea species like swordfish and tilefish, which may accumulate mercury in their flesh. Mercury consumption can damage your nervous system and may be especially harmful for young children, pregnant women, and nursing moms. South Beach Diet(tm) -style: For a quick, convenient meal high in omega-3s, try canned or foil-packed salmon, which is usually wild.

Can Sonoma Diet's meal be prepared at home and brought to work?

There’s not much on The From Sonoma Diet that can’t be prepared at home and brought to work for either microwaving or eating straight from the carrying container. Specifically, bagged salad blends are good. Try different ones for variety. Top them with cooked chicken breast, tuna, lean lunch meat, or hard-cooked eggs. Add a fruit and a whole wheat roll and you have something pretty close to the usual food proportions for lunch.

Other ideas: Bring leftover lean steak, chicken breast, or fish to heat up at work. Use Recipe Search to find easy-to-make wraps using a variety of ingredients. You can always bring frozen or canned fruits or vegetables to microwave or just open up. Cubed chicken, pork, or ham with a raw vegetable, an apple, and a whole grain roll or whole grain crackers gives you an easy and complete lunch. With a little creativity and some planning, you can pretty much have any lunch you want at work.

click here

What Is ChangeOne?

For the first time ever, Reader's Digest has created a diet of our own. We've tapped some of the country's top nutritionists and dietary specialists to come up with this completely new eating plan that takes the weight off...and keeps it off. With just one simple change each week, you can win the weight-loss battle. ChangeOne is easy. It's different. And thanks to the testing we've done, we know it works.

With ChangeOne Diet, you don't have to give up the foods you love. You don't have to learn to like tofu. You don't have to eat dry, tasteless snacks. And you don't have to toss out everything in your fridge or pantry. You just have to change one eating habit at a time, starting with breakfast. Then it's on to lunch, snacks, dinner, and beyond as you watch the weight melt away. Simple. Smart. Sensible. We'll guide you through it, step by step.

Key Principles
1. Make one change at a time. You can't become a new person overnight -- lasting change requires a measured approach.

2. The secret to weight loss is understanding portion sizes, not math.

3. All foods are allowed. Let your meals be a source of healthy pleasure and never skimp on flavor or delight.

4. Eating for a healthy weight is the same as eating for health. Think of ChangeOne as a way of life, and this will be the last time you have to lose weight.

One Step at a Time

With ChangeOne, each week you'll tackle something new -- either a meal or an aspect of daily life that influences how you eat. Here's an overview of the healthy changes you'll make:

Week 1: Change Breakfast
You'll overhaul your breakfast, following recommendations on your personalized meal plan, and you'll start learning to recognize reasonable portion sizes.

Week 2: Change Lunch
While sticking to your new habit of eating a healthy breakfast, you'll learn how to eat sensible lunches -- whether you're eating at home, dining out, or brown-bagging.

Week 3: Change Snacks
You'll learn how to get snacking under control and discover that you can have your cake and eat it, too. In fact, you get two snacks a day in your meal plan.

Week 4: Change Dinner
You've taken control of breakfast, lunch, and snacks, so now it's time to tackle dinner. You'll learn to slow down and savor dinner, which will actually help you eat less.

Week 5: Dining Out
You'll go out for meals at least twice to practice simple ordering strategies to cut those portions down to size.

Week 6: Weekends and Holidays
You'll learn techniques for handling weekends and special occasions, so you can resist temptation and enjoy yourself.

Week 7: Fixing Your Kitchen
You'll take a hard look at what's in your refrigerator and on your shelves. Is the food you see helping you lose weight or undermining your best intentions?

Week 8: How Am I Doing?
It's time to assess your progress and clear any roadblocks.

Week 9: Stress Relief
Stress has a way of sneaking up on you, and eating often serves as a coping mechanism. We'll help you identify and relieve those hidden pressures.

Week 10: Staying Active for Success
C'mon, you knew you couldn't avoid exercise. This week you'll learn the only foolproof way to keep weight off.

Week 11: Keeping on Track
If the pounds start to return, they won't come back all at once. We'll have you build a self-monitoring system to remind you when you might be straying from your desired weight.

Week 12: Banish Boredom
You'll discover how you can make great food an ongoing source of pleasure -- and maintain your loss.

GET YOUR FREE WEEK ON ChangeOne Diet - click here!

How Cat I Start Liking Vegetables?

From Readers' Digest: tips on how to learn to love vegetables.

What if you just don't love the taste of vegetables? If that's the case, it's probably because you simply aren't used to eating them. People who think they don't like vegetables can actually end up loving them if they introduce them gradually, which gives the palate a chance to develop a taste for them. The following strategies will also help:

Try preparing vegetables in different ways, since texture, not taste, may be the problem. Cooking them with a little less or more than usual will change the texture and perhaps even the taste. You may also find that you like some veggies better raw than cooked. Serve "baby" versions of vegetables such as carrots, green beans, and Brussels sprouts, which tend to have more appealing texture and slightly sweeter flavor. Get your vegetables in disguise -- for example, in vegetable juice or salsa, which contains onions, peppers, and tomatoes. Use salsa as a dip for vegetables or a topping for baked potatoes. Add chopped or pureed carrots to meat loaf; this disguises the vegetable without substantially changing the taste of the meat. Similarly, put chopped or pureed spinach (or anything else that appeals to you) in lasagna, bread dough, or pasta sauce.

Can I Grill Indoors?

From Sonoma Diet

Dr. Guttersen's Tip of the Day

Bring the BBQ Indoors

Is it too rainy/windy/cold to use your outdoor grill? No need to go without that delicious char-grilled goodness — just grill indoors with a grill pan! A grill pan is typically a square, heavy pan with ridges on the bottom, much like grill grates. It's ideal for cooking meats and veggies. A good grill pan will be able to reach and maintain high temperatures in order to sear the outside of food while trapping flavorful juices inside. Use a grill pan to try our tasty Grilled Vegetable Salad or Citrus Grilled Sirloin Steak.