Emotional Eating

Jillian Michaels

You just got into a knockdown-dragout fight with your spouse. Or your kid. Or your mom. Or the guy behind you in the checkout line. Your reaction is to head for the kitchen to soothe yourself with something smooth, fattening, creamy, sugary, salty, or crunchy — pick your poison.

Sound familiar? If so, you're an emotional eater. But you've probably figured that out already. You've probably also figured out that unhealthy overeating leads not only to weight gain but to a destructive pattern of anxiety and self-loathing that's tough to break on your own. Want to break the cycle? I'm here to help.

You've got to start by facing the fact that there will never be a totally stress-free time in your life. There. That's as bad as it gets. Now on to the good news: You can stop emotional eating. The key is to identify the things that make you feel pressured, sad, angry, or anxious. Once you understand your triggers, you can break the cycle and start regaining control of when, why, and how you eat.

The best way to identify your emotional triggers is through self-examination. Face your issues. Bring them out of your subconscious and into your conscious reality. This is the most empowering thing you can do for yourself. Next Tuesday I'm going ask you some questions concerning emotional eating triggers that I want you to think about; you'll record your answers either on paper or in your online Fitness Diary.

Leave the Past Behind
To change the present, you have to let go of your past. Forget about the times when you binged because you were upset, hurt, angry, or depressed. The past does not define you; the present does. Having a crystal clear vision of the future affects your behavior now. Let your daily actions be governed by your game plan for a new you. Keep that game plan in the forefront of your mind by writing about it and letting it become real. There's no deadline. Just commit to the process

Top 9 Tips on Cravings

9 Ways To Combat Cravings!

By Dr. Nancy Tice
Special for eDiets

Most people find themselves reaching for food at times when they clearly aren't hungry. Oftentimes, we are not even aware we are eating in response to moods and emotions.

Stress, blues, fears and guilt are a normal part of life. Chances are we can't fully rid ourselves of these unpleasant feelings, but we can learn to deal with them more effectively. Our objective reasoning can tell us that eating unhealthy foods isn't solving our stress or emotional problems. But that line of thinking doesn't come in very handy when our brain is screaming, "Eat! Eat! I want to be calm!"

Why do it alone? eDiets' health and fitness experts will customize one of our 24 meal plans to match your needs and preferences. Do something good for your body, click here and fill out a free personal profile to learn more.

Generally speaking, anything that brings you personal pleasure, inspiration, or a sense of well-being without harming your health is the thing you should act on when food cravings and the drive to overeat sets in.

Here are nine ways to conquer cravings before they get the best of you -- and your diet.

1. Exercise.
Yet another reason to do a workout: Activity increases endorphin levels and relieves stress. You'll feel inspired and good about yourself, and you'll naturally decrease your food cravings.

2. Get a massage.
It may help relieve anxiety, depression and sleep problems.

3. Read biographies of people who inspire you.
Learn from their positive influence and behavior.

4. Use guided imagery.
Close your eyes and let yourself be whisked away to your favorite place for 10 to 15 minutes. It might be the mountains or the beach. Imagine everything you're seeing, hearing, smelling and feeling.

5. Listen to relaxing music.
Studies have shown this can decrease the production of a substance called cortisol, which can lead to carbohydrate cravings. Music can also increase relaxation, relieve stress and provide more clarity and vigor.

6. Take a bath with aromatherapy.
Oils of citronella, eucalyptus, sage, lavender and chamomile added to a bath can relax you.

7. Laugh.
See a comedy show or engage in activities that bring humor to your life. Seek ways to have more positive emotions in your life. Finding the positive always overrides the negative.

8. Get a pet and love it.
Studies show that pets add a sense of unconditional love to our lives and can reduce blood pressure and stress.

9. Find a passion.
Maybe it's photography, art, ceramics or football. Find something that inspires you and commit to getting out there and doing it.

A healthy diet and fitness plan is good for the body and mind. We can help. With 24 personalized programs to choose from, you’ll find a plan that's right for you. To fill out a free diet profile and to check out what eDiets has to offer, click here

Shape-Up Secrets for 2007

By Joyce Vedral
eDiets
Guest Columnist

Ageless Joyce Vedral is a grandmother with the bone density and shape of a woman half her age, has penned the No.1 New York Times best-seller Bottoms Up!, as well as Gut Busters, The Fat-Burning Workout, Definition, Weight Training Made Easy and Bone-Building Body-Shaping Workout

1. Don't think of working out as an option. The first and most important obstacle to conquer -- if you want to get and stay in shape -- is to stop negotiating the issue of exercise. Devoting a small portion of each day to fitness is not a luxury, but a must -- the same way you brush your teeth or take a shower! No negotiations, and I mean that. Really absorb this truth!

eDiets can show you how to combine exercise and nutrition to get the best results.

If you don't bathe or brush your teeth, people will avoid you! If you don't work out, you'll avoid your "self." What do I mean? You won't love yourself, feel good about yourself, have confidence in yourself. And worse, your health will suffer! Make an appointment with yourself every day to devote a short block of time to exercise. And it can be only 16 to 18 minutes a day of weight training! More about this later.

2. Work out at home!Joining a fitness club is the easy part -- getting there is the killer. But even worse than having laid down your money is refusing to "cut your losses" and simply work out at home. People give up and do nothing because every time they remember they paid money and didn't go, they punish themselves further and do nothing. Don't fall into this trap! Cut your losses and work out at home!

In a Stanford University study of 350 men and women ranging in age from 50 to 65, participants were randomly assigned to work out either at home or in a fitness center. After two years, it was discovered that those who worked out at home actually did work out, while a significant number of the "gym-goers" dropped out. So work out at home and save time and money. And guess what? You will be more likely to actually do it!

3. Be patient. You weren't in a hurry getting out of shape.What happens if you've started a workout program, and it's already two weeks, but you're not seeing a thing! If you are working out with weights, in time, muscles will be created and those muscles will tighten, tone and define your body. The muscles will also raise your metabolism. Some body parts take longer than others, but keep going. It didn't take two days to get you out of shape, so give it time.

Were you in a rush when you were neglecting your body? Did you say, "Why didn't I gain more weight this week? Why didn't my thighs get flabbier this week?"

No. You blissfully enjoyed your life. You had all the time in the world. But now that you're working out, you're watching every second to see results. Calm down. Relax. Give it time.

4. Have a plan B.If you have a plan B, nothing can stop you. Say your alarm clock doesn't go off and you will be late for work so you can't do your morning workout. No problem, if you have a plan B.

Your plan B, which you thought out ahead of time, may be to hit the weights the moment you walk in the door after work. Figure out what works for you. Nothing can stop you if you are bound and determined to do it, if you believe in your heart of hearts that this is something that will greatly benefit you.

5. Don't let your mood rule you!Turn off your brain and just start the workout. Once you get started, three minutes into the workout, your energy level and mood will pick up. A few minutes later, you'll forget yourself and go through your workout. By the time you've finished, you'll be looking at the world through rose-colored glasses.

When you exercise, the endorphins kick in. We used to think it was just from aerobic activities that you got this high, but we now know that weight-training can be as effective as anti-depressants.

6. Don't be so hard on yourself.Say you missed a workout. Instead of attacking yourself and calling yourself lazy and hopeless, tell yourself, "I'm only human. I give myself credit for trying. One mistake does not mean I'm finished." Then start again! And when you do your workout the next day, congratulate yourself! And the next time you're tempted to skip a workout, remember how great you feel and how proud of yourself you are afterward. Do this day after day and, hey, your body will be in shape.

7. Do a shorter workout.If you commit to doing a shorter workout that works, you'll actually do it and see some changes. On the other hand, if you're determined to punish yourself and commit to working out for hours a day, you won't do it and see no results. Better to do something every day than beat yourself up for not working out.

You can tone your whole body in 16 to 18 minutes a day working out with weights the right way. The secret is to cut your resting times, and you burn more fat that way, too. I can show you how. My workouts are very short because I'm very lazy. But look at the shape I'm in at 63. None of my photos are touched up. If I can do it, you can do it, too.

Need some help with your nutrition plan? eDiets.com offers 23 fabulous weight-loss plans, including the Bill Phillips Eating for Life plan, the Atkins Nutritional Approach and Bob Greene's Total Body Makeover.

Ageless Joyce Vedral, a grandmother with the bone density and shape of a woman half her age, has penned the No.1 New York Times best-seller Bottoms Up!, as well as Gut Busters, The Fat-Burning Workout, Definition, Weight Training Made Easy and Bone-Building Body-Shaping Workout. Joyce has been a frequent guest on Oprah, Montel Williams and the Today show. For more information, or to order her workouts or books, visit www.joycevedral.com.

For a short workout combination that works, visit Joyce at her Web site at www.joyceveral.com and get a copy of her 2007 Quick Workout Power Combo Package deal

Top 10 Tips for Healthy Lunch

Lunchtime: 10 Great Ways To Eat Well... Every Day!

By Kim Droze eDiets Managing Editor

EDITOR'S NOTE: eDiets and Atkins Diet have teamed up to create personalized low-carb plans for you! This dynamic duo can get you started on the road to weight loss today! To get started on shedding those extra pounds, visit eDiets to complete a free profile. Read on for further inspiration...

A can of soda, two pieces of bread, a few slices of deli meat and cheese, a glob of mayo or mustard, and a more air-than-potato bag of chips...

Aah, lunch used to be such an easy meal to throw together, then throw down during that 30-minute break your boss calls a lunch hour.

Just because you've come to your senses and sought a healthier eating regimen doesn't mean you have to bag the brown-bag lunch. Gobble up our top 10 lunch suggestions -- recommended by an Atkins insider nonetheless -- and you'll be the most envied eater at the office or factory.

If you've been losing weight and feeling tons better thanks to the Atkins Diet you know burgers, fries, pizzas and tacos are off limits. In fact, these fast food staples may well be the reason you've gained pounds and lost energy.

You won't let the lunchtime doldrums get you down once you fill up on good advice from Atkins Nutritionals food editor Stephanie Nathanson.

Here are Stephanie's suggestions:

1. Chicken salad, tuna salad, turkey salad! Enjoy on a bed of lettuce with other fresh veggies or as a sandwich on low-carb bread.

2. Quesadillas! Fill low-carb tortillas with meats, vegetables and cheese.

3. Sandwiches! Stuff a low-carb tortilla or low-carb bread with avocado slices, chicken, sprouts and other veggies and protein.

4. Leftovers! Leftovers are great for both lunch and dinner. If you make a roast chicken the night before, you can use the meat as a base for either a salad or sandwich.

5. Ready-to-drink shakes or handy snack bars! Supplement these Atkins products with a piece of cheese or fresh vegetables. If you have moved beyond Induction, you can supplement with a some berries or a handful of nuts as well.

6. Caesar salad, Cobb salad, chef salad! Any salad that contains proteins (cheese, luncheon meat made without nitrates) and low-carb dressing is a healthy option.

7. Omelets! If you haven’t had eggs for breakfast, an omelet loaded with meat and vegetables makes a good lunch.

8. Burger... no bun! You can make a quick run for your favorite fast food restaurant. Order a bunless burger and a side salad.

9. Miso soup and sashimi! If you’re going Japanese, fresh fish is an excellent selection. However, pass on the sushi rolls made with rice.

10. Steak, lobster... dinner for lunch! Treat yourself. A juicy steak or a chicken breast with a side of veggies is more than suitable and a great way to beat lunchtime boredom.

Stephanie tells eDiets there are plenty of healthy choices that fit nicely into your new low-carb lifestyle. Thanks to the introduction of tasty low-carb breads and tortillas it’s gotten easier to expand your lunch menu from tuna or chicken salad and celery sticks.

"There are more choices now, even at fast food places," Stephanie tells eDiets. "Companies are starting to pay attention to the way people want to eat. There’s a whole re-education going on."

It’s important to note that even with low-carb breads and tortillas you still have to watch your daily carb count.

Whether it’s a meaty salad at your favorite burger joint or a low-carb entree at your favorite bar & grill, most restaurants are now catering to the individual who's scrapped his or her low-fat, calorie-counting approach for an eating plan that'll fill you up without filling you out.

Go ahead... order up that cheeseburger. But simply skip the bun and fries. Or if you opt for chicken wings, make sure the wings aren't breaded and that the sauce isn't sugar-rich. (Sugar=carbs.) Balance either one with a side salad.

For you loyal Atkins follower who can’t do without your beloved bread, Stephanie urges you B.Y.O.B (bring your own bread... low carb of course).

As most of you know by now, Atkins is not an "eat all the meat you want" philosophy. One of the best resources for a healthy, well-balanced lunch remains the salad bar.

Stephanie says it's a great way to control what and how much you eat. You can fill up on chicken salad, tuna salad, turkey salad and an array of fresh-cooked high-fiber vegetables. But before you hit the bar, beware of salad dressings that can drown your diet in carbs.

Stephanie warns there are still some eateries where you’ll be hard-pressed to find an appropriate low-carb lunch. Between pastas and pizzas, the local Italian restaurant can be a high-carb haven. Your best out is to settle for a salad or even a grilled chicken breast with a side of veggies. Remember, those pound-packing pastas aren’t going to win you any weight loss awards.

To avoid getting yourself in a pickle -- if you're wondering, dill is OK, sweet is not -- plan your selections in advance. If you keep the protein on hand, along with low-carb bread or tortillas, you’ll be less likely to scramble when the lunch bell rings.

By keeping a small cooler packed with all your staples, plus convenient snacks like Atkins Advantage Bars and Shakes, you’re always prepared for the worst case scenarios, like having no time to grab a sit-down meal. Coupled with a piece of cheese, fruit or a handful of nuts, your snacks will provide the boost you need. (Again, fruit and nuts are no-nos until you are in Ongoing Weight Loss and beyond.)

"There are a lot of choices," Stephanie says. "It requires a little thinking ahead. In the morning when you leave the house think about where you’ll be at lunchtime and what your choices will be."

Eating three meals a day is a must -- and feel free to enjoy low-carb snacks between meals. Doing so maintains your blood sugar levels and keeps you on an even keel so you don’t suffer energy dips.

Struggling for a simple lunch solution? Let the nutritional professionals at eDiets lend a hand. You can have all your meals, menus and shopping lists designed just for you. If there’s a meal suggestion you don’t like, no problem. With the click of a few keys you can swap it out!

By joining eDiets, you’ll also receive 24/7 peer and professional support. You’ll be able to discuss your Atkins experience on bulletin boards buzzing with other determined dieters just like yourself.

The marriage of eDiets and the Atkins approach has simplified the weight loss process. Give it a try. You've got nothing to lose but a few pounds

21 Tips on Fighting Fat After 40

By Christopher R. Mohr, PhD, RD
Special for eDiets

Fat loss is not easy. If it was, 65 percent of the population wouldn't be overweight.

Overweight and obesity come with a number of health risks, but you know what the one complaint is that I hear the most? It’s not "help me decrease my risk of heart disease." Or, "can you help me better control my diabetes." It's, I have this jiggle under my arm" and I say you mean the wave that keeps on waving when your hand stops?" And there is always an instant feeling of connection, like I've heard this complaint before, and this person isn't the only one.

eDiets offers 23 personalized plans including the red-hot, carb-smart Glycemic Impact Diet.
Visit eDiets to fill out a free diet profile.

So with that said, let's talk about 21 Fat Loss Tips to get you started so you can kiss that wave that keeps on waving" goodbye.

1. Eat more fruits: Studies at Penn State University that increasing fruit intake helps facilitate weight loss.

2. Drink tea: research suggests that those who drink tea (black, green, or white, as long as it's from real tea vs. herbal tea) have lower BMI numbers (body mass index) and have less body fat.

3. Lift weights. Build more muscle, burn more calories. 'Nough said.

4. Start meals with a salad and low-fat dressing. Salads will provide some bulk to help fill you up, so you eat less calories overall.

5. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satiate you, but also increase your metabolism, through something called the thermic effect of food.

6. Decrease/eliminate simple carbs. By increasing insulin levels, they provide a very favorable environment for gaining fat.

7. Eat more veggies. They fill you up, without providing many calories. Just avoid the high fat/high calorie dressings.

8. Cut down rest time between sets. This will keep your heart rate elevated causing an increase in calories burned.

9. Alternate upper/lower body routines -- squats/bench press, lunges/dumbbell rows, etc. This will keep your heart rate elevated throughout your entire workout -- meaning you'll be shedding fat faster than ever.

10. Include low-fat water based soups as snacks with meals. This will help fill you up and decrease the amount of calories and fat you consume.

11. Don't forget the fiber. Think of fiber like a sponge; it absorbs water and makes you feel full.

12. Lift heavy to build muscle. Put down the pink 1-pound dumbbells and push some iron. Don't worry, you won't get too big." What you'll get is a fat burning machine.

13. Bump up the intensity -- make your workouts count.

14. Change up your routine -- variation is the key. Your body grows accustomed to what you do. If you do what you've always done, you'll get what you've always gotten.

15. Take a walk. The more calories you can burn each day, the better.

16. Replace one meal a day with a large salad and lean proteins.

17. Self monitor. Keep a journal. There's no other way to track what you're putting in your mouth.

18. Portion control. Avoid the buffet line and never super size a thing; instead make sure you're following what the nutrition label recommends for a serving.

19. Switch to calorie-free drinks. All calories count, whether they're liquid or solid, so unless it's milk, opt for tea or water.

20. Don't drink juice; eat the whole fruit. The whole fruit provides more nutrients and fills you up more.

21. Eat breakfast. A review published in the American Journal of Clinical Nutrition showed that those who ate breakfast were more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab a yogurt, a piece of fruit, or make a smoothie. It doesn't have to be fancy.

Dr. Chris Mohr is the owner of Mohr Results, a company that offers corporate seminars, sports nutrition lectures, and reliable health information. Mohr is also co-author of Human Inferno: 99 Days to Lean. This is a user's guide to fat loss tells you how to eat and how to train -- a 99-day fail-proof manual for fat loss. Go to www.HumanInferno.com to check it out.

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 23 personalized plans, including the red-hot Suzanne Somers Weight Loss Plan. Visit eDiets to fill out a free diet profile

Top 10 Recipe Tips

10 No-Fuss Recipe Strategies

By Carolina Diaz-Bordon eDiets Staff Writer

With all the demands of modern life, our taste buds have been getting the shaft for too long. Fortunately, there is a way to satisfy your desire for good old-fashioned cooking, keep up with your busy lifestyle and stay on top of your health.

eDiets Chief Nutritionist Susan Burke puts it, "Cooking from scratch -- those three words strike terror in the hearts of kitchen novices, but it's not so hard, really!


"Recipes are actually little guidebooks to good eating," Burke said. "Don't be intimidated by professionals on television. Instead, stick to the basics. There is nothing better than freshly prepared food. You control the ingredients. You can count on there not being too much salt or fat in the dish, and you can control your pocketbook a lot better. I encourage you to join the eDiets Recipe Club."

After a long hard day at work the last thing you want to do is slave over a hot stove. The good news is you don't have to with the quick and easy techniques available from eDiets.

In the time it takes you to drive to a drive-thru, wait in line, order your meal, pay and drive back home, you can prepare a tasty nutritious home-cooked meal and save some cash.

Eating freshly made meals saves you time and money, boosts your nutritional intake, satisfies your taste buds, and helps you to look and feel better than ever.

Burke offers 10 tips for quick cooking and healthy eating:

1. Grilled: Grilled food tastes better whether you use gas or charcoal. Grill anything -- meat, fish, chicken, vegetables, potatoes, even tofu. Remove skin from poultry after cooking to get rid of the saturated fat.

2. Broiled: Just like grilling, broiling is a super-fast way to prepare food. Use a broil pan, because it's designed to let the fat drip away from meat and poultry as it cooks. Fish is more delicate than meat, so don't overcook.

3. Baked: Baked fish is so easy to prepare. Place a couple of filets of firm fish in a Pyrex or glass baking dish. Snapper, cod, grouper, halibut or whatever fish is on sale will work. Slice a big white onion, a red and yellow bell pepper each, and chop up some red, seeded tomatoes. Grind some pepper and put some minced garlic on top, cover with aluminum foil, and bake at 350 degrees for about 25 minutes, or until fish flakes. Easy!

4. Wrapped: Do the same recipe but put it together in advance, say the night before. Assemble fish and your choice of sliced vegetables and spices (see your eDiets Recipe Club for more ideas about pairing fish with spices) in a big square of foil lightly coated with cooking spray, then fold over twice to make a sealed package. Refrigerate. When you get home, all you need to do is bake fish pouches on a baking sheet or pan at 375 degrees for 20 to 25 minutes. The least amount of effort for a lot of good eating.

5. Salad: At least two meals weekly are salad meals at my house. What is more convenient than today's pre-washed greens? "If I'm really in a hurry, I also buy a package of pre-washed and cut broccoli, carrots and snap peas," Burke says. "Toss all together with a can of wild salmon or some sardines or even light tuna. Dress with nonfat salad dressing. It takes about five minutes to put together. I usually serve this meal with whole-wheat pita pockets."

6. Pasta: "Boil water, add pasta and cook until almost done," Burke says. "When you have only about two minutes left to cook the pasta, add a package of pre-cut veggies (I usually buy two of that medley of fresh broccoli, carrots and snap peas). Bring back to a boil, let cook one minute more, then drain, add back to pot, and add a nonfat or low-fat pasta sauce. Mix around until just heated, and serve with a grating of fresh, good-quality Parmesan cheese."

7. Eggs: Healthy, tasty and easy too, frittatas don't have to mean potatoes. And if you're watching your weight, remember, two egg whites are good substitutes for one whole egg. "For two people, I use two whole eggs and four egg whites," Burke says. Beat with 1/3 cup of nonfat milk. In a nonstick pan, saute one red onion and one to two cloves of minced garlic (you can use frozen onion and prepared jarred garlic to save time), add a package of pre-sliced mushrooms (white or portabella, your choice) and cook with a grind of black pepper and crushed red pepper (optional). Add the egg mixture, cook over medium heat until set, and then finish under the broiler until just browned.

8. Crock pot: The definition of no-fuss is using a slow cooker. All you do is put the ingredients in the crock pot before you leave home in the morning. It's easy, and you don't even need to add fat if you use a nonstick cooker. Stews, soups, casseroles -- there are unlimited ideas suited for healthy cooking. Leaner, less-expensive cuts of beef are perfect for slow cookers, and you can even cook fish.

Place cubed onions, carrots, potatoes and cauliflower, sliced mushrooms, chunks of chicken breast, a couple of cans of low-fat chicken broth and thyme, garlic, pepper and celery seed in the pot, cover and turn on low, and in 8 hours you have dinner.

9. Stir Fry: "My favorite cooking pan is my nonstick wok with a domed lid. It makes a meal in minutes," she said. Start by heating a little sesame oil and sauteing a little garlic (a time-saver is jarred minced garlic). Add pre-sliced mushrooms and some frozen onion and sliced red and green peppers; cooking until soft and the liquid is almost evaporated. Add diced chicken breast (or shrimp or tofu... or an ounce each!) and some light soy sauce, and cook for five minutes, or until done, tossing the food so that it heats evenly. Serve over brown rice. "I buy the quick-cooking boil-in-bag for convenience," she said.

10. Casseroles: "A traditional recipe made healthier is my favorite salmon loaf," she said. Flake a large can of salmon (wild salmon is healthiest. Remove bones and skin) and in a mixing bowl, combine with two egg whites then mix in 1/2 cup of fine, whole-wheat bread crumbs mixed with some seasonings. "I like Italian herbs and pepper." Form into a nonstick loaf pan sprayed with cooking spray, and pour over one small can of tomato sauce. Cover with foil and bake, at 350 degrees until done, about 1 hour. Slice and serve with salad.

To get on the road to lasting weight loss, visit eDiets and fill out a free diet profile