Tips for Mistake-Proof Workouts

By Debbie Hickey, B.A. CPT/LWMC ACE, Wellness Coach
eDiets Contributor

Lack of Goal Setting -- Those who fail to plan, plan to fail. If you go to the gym with no plan in mind, you are less likely to achieve success. Precious time is wasted standing around trying to decide which equipment to use and what exercises to do. Rest periods become very long also.

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The tendency in this case is also to socialize more. Wear a headset and keep your mind focused on your workout. Feel free to talk all you want after your workout or as you are leaving the gym.

Know what you want to accomplish before you step foot into the gym for each and every workout. This will cut down the amount of time you spend working out, because you waste less time when you are focused.

Arrive at the gym with a pre-planned workout. The eDiets fitness plan is your key to success. Recording your workouts keeps you progressing toward your goals. This will help you stay focused and make you feel good about accomplishing your goals.

The Stairmaster Slump -- Leaning forward or slumping on the Stairmaster can compromise your lower back and make the workout ineffective. Another incorrect way to work out on the Stairmaster is to step only on the tip of your toes the whole time.

It's best to get variety in the way you step -- place your whole foot on the steps and take large steps, do little ones, go fast or go slow while staying upright.

Incorrect Biceps Curls -- Biceps curls are often done incorrectly. The tendency is to use momentum by swinging the elbows forward. If you aren't positioned properly, you could end up injuring yourself or pulling a muscle. Your upper arms should hang down directly from your shoulders, with your elbows directly underneath your shoulders in a fixed position. Move the weight by contracting the biceps muscles to move the forearms only.

Your joints should be at a 90-degree angle for safety. Take the dumbbell chest press as an example. Lying on a flat bench, your shoulders and elbows should be at 90-degree angles with the upper arm. If your upper arm is not parallel to the floor, your elbows can’t be at a 90-degree angle. This puts greater strain on your shoulders to push the weight up and can cause injury.

Incorrect Settings on Gym Machines -- Many people hop onto a gym machine and begin exercising without taking the time to change any of the settings, including the resistance. As a result, a 5'3" woman might be using the settings for a 6'2" man -- increasing her risk of injury.

The 90-degree angle rule applies here as well. You should sit comfortably in the machine with your body at 90-degree angles: a 90-degree angle at your hips AND a 90-degree angle at your knees. This means your joints are at their most stable and efficient position, so that you can best take advantage of what the exercise has to offer.

You may find it challenging in some machines to follow the 90-degree rule because of a controlled range of motion. Do the best you can. If you are unsure about any of the machines in your gym, don’t hesitate to ask a staff member for assistance.

Incorrect Breathing -- Keeping your breathing steady will constantly nourish your body with oxygenated air. Exhale on the working phase, which is typically (but not always) the lifting motion. Inhale while returning to the starting position. Never hold your breath. An easy way to remember how to breathe is to exhale on the exertion. Breathe in through the nose and out through the mouth.

Pulling on Your Head/Neck While Doing Crunches -- Rather than placing your hands behind your head, cross your arms across your chest. Concentrate on contracting the abdominals toward your spine (think about pulling your belly button toward the floor) -- exhaling as you crunch. Keep your chin toward the ceiling. Inhale as you return to the starting position. This is not a big range of motion.

Poor (or no!) Stretching -- The goal of a post-workout stretch is to relax your muscles to help prevent injuries. Proper stretching can also help relieve chronic pain and discomfort. If you don't stretch, some muscles get tight while others may get over-stretched and weak. This can lead to pain, misalignment and compensations in your walk.

Make sure you have cooled down from your cardio workout prior to stretching. Placing your head below your heart before your heart rate and breathing slow down and return to a more normal level can cause nausea, dizziness and possibly fainting. A good rule of thumb is to make sure your heart rate is below 100 beats per minute before stretching.

Breathe slowly and rhythmically while holding the stretch. Don't hold your breath, strain or push a muscle too far. Avoid ballistic or bouncy type stretching. It can increase your chances of injury and tear muscle tissue, ligaments or tendons.

Dehydration -- By the time you feel thirsty, you are already dehydrated. Generally speaking, to determine the amount of water you should consume each day, divide your current body weight in half. For example, if you weigh 150 pounds, you should consume approximately 75 ounces of water daily.

Drink water throughout the day, including before, during and after your workouts. I can’t over-emphasize the importance of drinking plenty of water in the 1/2 hour to hour after exercise. Remember to consume at most a cup or two at a time, because that allows more of the water to move from the bloodstream into the cells. Drinking four cups at once causes the blood level to rise so rapidly the kidneys will filter out more than they will with small doses.

Incorporating these tips and suggestions into your workout regimen will maximize results and help you achieve your health and fitness goals. Don't waste your time -- work out right with eDiets!

Debbie has helped clients from all walks of life achieve a healthier lifestyle. She received her Bachelor's Degree from Rutgers College in New Jersey and is an ACE-certified Personal Trainer and Lifestyle & Weight Management Consultant. Debbie has managed and directed programming for fitness centers in New Jersey.

How toTravel and Stay on Atkins Diet

Eat Great on the Road
Don't let your summer vacation plans sabotage your weight-loss program. You will be exposed to all kinds of temptations out there on the road. Travel in itself can bring on unwanted stress, which can cause unstable blood sugar and cravings for unhealthy foods. Use these tips to navigate the carb-laden landscape.

eDiets and Atkins Diet have teamed up to offer personalized versions of this popular weight loss approach. You’ll receive customized meal plans, menus and recipes, in addition to 24/7 peer and professional support. Get help losing weight with eDiets.com

Don't let travel sabotage your weight-loss program. Here's how to navigate the carb-laden landscape.

You've finally got your act together. You're making terrific progress in changing your eating habits. You know exactly what to have for breakfast, lunch and dinner. You've emptied your kitchen cabinets of tempting high-carb snacks. Still, that trip coming up next week has you panicked.

Suddenly, you're without your familiar routines and resources. You are not only confronted with temptations you would never let into your house, but also exposed to them precisely when you're most vulnerable. (Just think about those cinnamon buns that perfume every airport.) As if such factors weren't hazardous enough, traveling in and of itself can bring on stress, which in turn causes unstable blood sugar and cravings for unhealthy foods.

Proceed With Caution
So, what do you do? Throw in the towel? Of course not. To succeed with the Atkins Diet , you must make a lifestyle change. That means dealing with every new circumstance in a way that is compatible with your commitment to new eating habits. When it comes to travel, the key to staying on track is a combination of mental and physical preparation.

The following tips should help ensure that you don't leave your progress behind when you take your show on the road:

Think "big picture." Don't use your trip as an excuse to go off the program. Remember, if you continually take detours from your planned route, you'll never reach your destination.

Take it with you. Pack some controlled-carb snack foods, such as 1-ounce portions of cheese in plastic wrap. If you're traveling by car, pack a cooler with cold cuts and cheese or salad. Or stow away a few Atkins bars to use as meal replacements.

Eat first. Start out on the right foot by eating a well-planned, satisfying meal before you depart.

Go a little nuts. Snack on nuts and seeds, which are high in protein and fat. You'll feel more satisfied and in control of your appetite after eating a handful. Go easy on these snack options if you are in the Induction phase, particularly if you find it difficult to lose weight.

Don't skip meals. Tempted to pass on lunch to make better time? Don't do it. Omitting a meal could make you ravenous, out of control and more likely to grab anything edible.

Fly right. If you're on a flight where a meal will be served, call ahead and ask what's on the menu. You can probably find a seafood or chicken salad or another dish you can rework.

Drink up. Consume lots of water, which will help you feel satisfyingly full. But stay away from coffee and diet sodas full of caffeine, which may increase carbohydrate cravings.

Pack your pills. Once one element of your routine gets upset, other good habits tend to slide as well. Even if you make some mistakes with your food choices, staying on your supplements will help you focus on getting back to eating properly.

Speed counts. If you do slip off the program for a day or more, get back on ASAP. The longer you're derailed, the harder it may be to get back on track.

Don't Even Go There
Be ready to compromise without quitting. If you find all your food options are poor, adhere to the program as closely as you can. For example, eat more salad and other vegetables than your usual allowance. That doesn't mean that you might as well eat bread and pasta. It's better to deviate a little than to toss the whole program out the window.

Finally, remember who's boss. You are in control of what goes in your mouth at all times -- even when you're not in your own home. When dining out, ask how things are prepared and give instructions. After all, you're paying for it. Even in a fast-food restaurant, you're entitled to have it your way." Why should some stranger determine the success of your program -- or your health?

Make Fast Food Friendly
Sandwich shops: Chicken or tuna salad is a good choice. Just be sure to pick out any carrots. In sub shops, bring on the turkey, roast beef, cheese and sausage, but try to steer clear of salami, bologna and other meat products preserved with nitrates. Ask for your selection on a plate instead of on a roll, and you're ready to rock.

Burger chains: Sandwiches are usually a good bet. Yes, even the bacon cheeseburger! Just toss the bun. Mayo and mustard are permissible but beware of ketchup, which often contains sugar. Watch out, too, for special sauces, as they also often have sugar in them. Tomato slices and lettuce are fine. Steer clear of anything advertised as "low-fat," a label that often translates to high carb.

Fried-chicken places: Avoid anything barbecued or breaded. Barbecue sauce is typically full of sugar and even if you remove the skin, the sugar has probably seeped into the meat. Dry-rubbed meats are fine, as are roasted chicken and allowed side dishes such as salad. If there's a grilled chicken filet sandwich available, grab it! Discard the bun, and you've got a pretty good selection. Or scrape the breading off a fried chicken breast and dig in!

Salad bars: Here you'll find the choices you need for a nutritious meal. Use olive oil and regular red- or white-wine vinegar instead of a prepared dressing; commercial dressings and balsamic vinegars often contain sugar. Baked stuffed potatoes are an absolute no-no.

Unless you're starving, avoid Mexican-style restaurants, pizza parlors, doughnut shops and yogurt/ice-cream parlors.

Are you ready to take that all-important first step to becoming the next Atkins Diet success? To get started with your own Atkins Diet -personalized plan, get help losing weight with eDiets.com

Snacks Under 100 Calories

Snacking is not only allowed, it's a necessary part of a healthy eating plan. You'll never run out of tasty options with our list of snacks under 100 calories.


By Garry Messick
Contributor
"Get help losing weight with eDiets"

The lure of between-meal snacking is one of the main obstacles to losing weight or maintaining an already slim-and-trim body. But never fear… You don't have to give up the occasional nosh entirely, as long as you stick to low-calorie foods. In fact, eating regularly throughout the day keeps your metabolism up and keeps your blood sugar at a more consistent level. With that in mind, what follows is a list of snacks that are all 100 calories or less and require little or no preparation.

Peanut Butter Celery Stalk -- One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.

Reduced-Fat Triscuits -- Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.

<> Dry-Roasted Pumpkin Seeds -- A quarter cup of this mineral-rich snack comes out to about 75 calories. Chocolate Treat -- For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it
thoroughly. Only about 50 calories. <>
Strawberry Newtons -- Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.

Cheese Stick with Marinara Sauce -- Put a low-fat mozzarella cheese stick into a bowl along with a quarter cup of marinara sauce. Heat briefly in the microwave (be careful not to overheat or you'll end up with soup). About 100 calories.

Half-Cup of Sherbet or Sorbet -- A good ice cream substitute, and under 100 calories.

Root Beer Float -- Take eight ounces of diet root beer. Add a scoop of non-fat vanilla frozen yogurt. Around 90 calories.

Watermelon -- Two cups of watermelon cubes are fairly filling and equal only about 85 calories.

Corn on the Cob -- One medium-sized ear with a dash of seasoning will set you back only 80 calories.

Puffed Wheat Cereal -- Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories.

Blueberries -- They're delicious fresh from a farmer's market. A cup equals only 90 calories.

Vegetarian Baked Beans -- Doesn't taste much different from the kind with pork in it. One third cup is only about 75 calories.

Teddy Grahams Crackers -- The chocolate ones are particularly yummy. Fifteen clock in at 82 calories.

Plums -- Three on the small side add up to around 90 calories.

Bagel Bites -- Found in the freezer section of your grocery store. Two of these little pizza treats equal 100 calories.

Turkey Sandwich -- Make a half-sandwich using a slice of whole-wheat bread and about two ounces of low-fat turkey breast. Add mustard and/or lettuce or a thin slice of tomato if you like. You're looking at about 100 calories.

Seven-Ounce Bottle of Dannon Lite 'n' Fit Carb Control Smoothie -- Good source of protein and calcium. Only 70 calories.

Campbell's Soup-at-Hand -- A convenient microwavable soup that you sip right from the container. The chicken noodle flavor is only 80 calories.

Red or White Wine or Champagne -- Five ounces of the bubbly stuff is under 100 calories.

Fruit and Whipped Cream -- Take a half cup of your favorite kind of berries -- raspberries, blueberries, boysenberries, etc. -- and place them in a bowl. Top with two tablespoons of a low-fat whipped cream or whipped cream substitute. About 100 calories.

Craisins -- Dried cranberries make a nice change of pace from raisins. Four tablespoons come to around 90 calories.

Grapes -- Ever try them frozen? A great summertime treat. Thirty are under 100 calories.

Bagel -- A half a bagel with a very light sprinkling of low-fat butter substitute will be around 100 calories.

Breadsticks -- The kind with sesame seeds -- two of 'em add up to about 85 calories.

"Get help losing weight with eDiets"

Top 5 Tips on Strength Training

5 essentials to weight training

Raphael Calzadilla
eDiets


Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions, they become habits. Watch your habits, they become character. Watch your character; it becomes your destiny.
-- Frank Outlaw

Weight training can be both incredibly fulfilling and sometimes frustrating. A great deal of mystery surrounds effective weight training methods, but it's key to try to decipher truly effective tips amongst all the information on this topic. Additionally, you need to be open to change and create specific goals for yourself to better understand how to approach your own fitness program.

Throughout 24 years of training experience, I have observed people's resistance to change. Every Monday in most health clubs and home gyms, hundreds of people are performing the same routine, exercises and repetitions. Change is one of the best tactics to stimulate a loss in body fat, increase strength and endurance, and enjoy your routine. Think of the body from "the inside out." When you lift weights, the body senses stress and its job is to adapt as quickly as possible. When it begins to adapt, you stop seeing results. However, once the training parameters change, the body must re-adapt, thereby accelerating your progress.

Strategic, well thought out change in your weight-training and overall fitness routine is pivotal to ongoing progress and consistency. There are several essentials to weight training. The following tips will help you get started by simplifying key essentials and have you on your way to physical change, increased strength and, ultimately, a more enjoyable fitness regimen.

1. DEVELOP A SPECIFIC GOAL
This is where you truly begin. Knowing what you are working toward and creating a mental picture of your goal will determine your weight training parameters and program, as well as increase your focus and dedication. Is your goal to reduce body fat, increase muscle "tone," train for a competitive event, or increase energy? Different training parameters apply for a person who wants to just "tone up" versus someone who is training for a marathon.

The more specific your goal, the more effective your program. Write them down! Make them measurable and realistic (ie. lose five pounds; increase the weight of an exercise by 5 percent etc.) This is where your eDiets journal becomes invaluable.

2. CHANGE YOUR WORKOUT ROUTINE EVERY 3-4 WEEKS
Periodically change the order of your routine. For example, instead of performing lunges at the start of every leg exercise routine; begin with leg presses, or possibly dumbbell squats. There are many ways to restructure a training session, but switching the order in which you perform your exercises is one.

3. VARY THE VOLUME AND REPETITIONS OF YOUR SETS
Stop performing the same amount of sets and reps each workout. Vary the volume of your sets and reps for three weeks. For example, if your legs and butt are a visually weaker muscle group, perform three additional sets of leg exercises for 15-20 reps. Another example: For the next three weeks reduce the number of sets for legs and butt exercises. However, increase your weights by 5 percent and attempt to get 12 repetitions per set. Your muscles will recognize the change and you will see the results. You need not fear "bulking up" if your nutrition program has you in a slight caloric deficit (slightly less than maintenance).

4. VARY THE TEMPO OF YOUR REPS
When it comes to tempo, slow repetitions are a popular method, but incorporating various tempos in your routine, from slow to medium speed, can enhance your body. For example, when working toward a goal of shapely shoulders, perform seated dumbbell presses and work at a moderate tempo (one second pushing the weight up and two seconds on the lowering). Then, for your next shoulder exercise, take a pair of dumbbells and perform lateral raises with a four count on the eccentric part of the movement (the downward movement). This provides different rates of tension on the muscle, leading to further progress.

5. VARY THE TIME BETWEEN SETS
For muscle and strength gains, many individuals wait anywhere from one to three minutes between sets. A more efficient way is to vary rest time between exercises. If you're working on your chest, perform a dumbbell incline chest press with a weight that allows you to lift 12 reps per set, taking one minute between sets. Then, go to a dumbbell chest press and use a rep scheme of 12-15 reps, waiting 45 seconds between sets. If you are advanced and add a third chest exercise, perform a dumbbell fly for 15 reps waiting only 30 seconds between sets. You'll experience a great burn in your chest muscles at this point, as you are stimulating as many muscle fibers as possible. This will also help to stimulate an increase in body-fat loss.

Whether you're inexperienced or highly experienced, these points will guide you toward effective change and will ultimately keep you enthusiastic, stimulated and most importantly -- consistent.

Combine exercise with an effective diet plan to get the best results. Choose from one of eDiets 18 fantastic plans -- get started today!

A drug-free competitive bodybuilder and 2005 winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics

Summer Tips & Treats

More Summer Tips (click)

7 Sensational Summer Treats

By Jaclyn Johnson
eDiets Contributor

Dieting is tough. And every now and then we all get cravings for something a little sweet! Don't worry! Now you can satisfy that craving without feeling guilty afterward! Here are some delicious desserts that are tasty and won't ruin your waistline. Easy to eat and easy to make. Enjoy!

eDiets Director of Nutrition Services, Pamela Ofstein, reminds us to "satisfy those cravings by trying to keep each treat around 100 calories." Pick treats that are low in fat and full of nutritional good. Fruits, low fat dairy products (yogurt, cottage cheese), sugar free beverages, fat-free puddings or sugar free Jell-O are some quick and easy options. Just because treats are low in calories and fat, doesn't mean they don't taste great!

Here are some ideas for sensational summer treats:

7. Skinny Cow ice-cream sandwiches. These delicious ice cream sandwiches are 97-percent fat free and have only 140 calories! With flavors like chocolate mint and caramel swirl, they certainly hit the sweet spot!

6. Fresh berries fruit salad. Light, refreshing, and easy to make. Throw in some blueberries, strawberries, blackberries and add a dollop of non-fat whipped topping. Pamela says, "It is summer and we can all feel the heat. By including fresh berries either for a treat or part of a meal, not only do you get to eat something refreshing but those tasty fruits are loaded with anti-oxidants and vitamins and minerals."

Looking for a fresh approach to dieting? We have the answer! Check out eDiets new Summer Fresh Diet -- sizzlin' grilling recipes, delicious salads and the juiciest fruits and vegetables the season has to offer! Go to eDiets for a FREE diet profile today! 5. Yogurt pops. This yummy dessert has only 104 calories and less than one gram of fat per serving!

Ingredients
1/2 cup sugar-free lemon-flavored drink mix
8 ounces fat-free strawberry cheesecake-flavored yogurt.

Prepare drink mix according to package directions. Combine with yogurt. Pour into ice pop molds and freeze until firm. Serves four.

4. Almond Ice. Both refreshing and really low in calories (only 74 calories per serving), this dessert is sure to be a summer smash!

Ingredients
1-1/2 (.25 ounce) envelopes unflavored gelatin
2/3 cup boiling water
1-1/4 tsp. almond extract
1 cup and 3 Tbsp. cold water
1/3 cup and 1 Tbsp. white sugar
1/4 cup and 2 tsp. fresh strawberries, halved
1/4 cup and 2 tsp. seedless grapes
1/4 cup and 2 tsp. cubed cantaloupe

Directions
Soften gelatin in 1 cup cold water. Add 2 1/4 cups boiling water and sugar. Stir until thoroughly dissolved. Add 3 cups cold water and the almond extract. Mix well.

Pour gelatin mixture into a 9x13 inch pan and refrigerate for at least four hours. Cut into 1-inch squares and serve in a bowl with cut fruits. Serves six people.

3. Fruit and Honey Cookies. Sweet, tart and only 102 calories each, these cookies are sure to make you smile on a hot summer day.

Ingredients
1/2 cup and 1 Tbsp. all-purpose flour
1/8 tsp. ground walnuts
1/4 tsp. baking soda
1/8 tsp. ground allspice
1/8 tsp. ground cinnamon
1/8 tsp. salt
1/4 cup honey
2 Tbsp. shortening
2 Tbsp. packed brown sugar
1/2 eggs
2-1/4 tsp. 2-percent milk
1/4 cup raisins
1/4 cup dried currants
1/4 cup dates, pitted and chopped

Directions
Combine flour, walnuts, baking soda, allspice, cinnamon, and salt.

In small saucepan over low heat, melt shortening and honey, stirring constantly. Remove from heat and pour into large bowl. Stir in brown sugar, eggs and milk until well blended. Slowly add dry ingredients. Fold in raisins, currants and dates. Cover and chill for 4 hours.

Preheat oven to 400 degrees. Grease cookie sheets. Drop by spoonfuls 2-inches apart on cookie sheets.

Bake 10 to 12 minutes, until lightly colored. Makes 12 cookies.

2. Angel Food Cake. This dessert is heaven-sent! Light, fluffy and perfect with some strawberries on top! "This is a great treat for kids too" Pamela says, "They love the taste and add different types of berries or fruits to make it even more colorful -- while keeping it healthy."

Ingredients
1/2 cup and 2 Tbsp. cake flour
3/4 cup and 2 Tbsp. white sugar
1/8 tsp. salt
3/4 cup egg whites
1/2 tsp. cream of tartar
1/4 tsp. vanilla extract
1/4 tsp. almond extract

Directions
Beat egg whites until they form stiff peaks, and then add cream of tartar, vanilla extract, and almond extract.

Sift together flour, sugar, and salt. Repeat five times.

Gently combine the egg whites with the dry ingredients, and then pour into an ungreased 10-inch tube pan.

Place cake pan in a cold oven. Turn =oven on; set it to 325 degrees. Cook for about one hour, or until cake is golden brown.

Invert cake, and allow it to cool in the pan. When thoroughly cooled, remove from pan. Serves eight.

1. Crustless Apple Meringue Pie. Nothing says summer like good ole' fashion apple pie. This recipe puts a twist on the American classic! Simply add some low-fat vanilla ice cream and everyone will love it!

Ingredients
1-2/3 tart apples -- peeled, cored and sliced
1/4 tsp. lemon juice
1/3 cup all-purpose flour
1/4 cup white sugar
3/4 tsp. ground cinnamon
1 Tbsp. and 1 tsp. raisins
1 Tbsp. and 1 tsp. chopped walnuts
1 egg yolks
1/3 cup and 1 Tbsp. and 1 tsp. 2-percent milk
1 egg whites
1 Tbsp. white sugar

Directions
Preheat oven to 350 degrees. Butter a 9x13 inch baking pan. In a medium bowl, combine apples with lemon juice; use enough juice to cover all apple pieces. In a separate bowl, mix together flour, 3/4 cup sugar and cinnamon. Divide flour mixture into four parts.

Place 1/4 of apples onto the buttered baking pan, sprinkle some raisins and walnuts on top, then add 1/4 of the flour mixture. Repeat this step until all flour mixture is used. In a medium bowl, beat yolks with milk and pour evenly over apples. Bake in preheated oven for 35 minutes or until toothpick comes out clean.

To make meringue: In a large glass or metal mixing bowl, beat egg whites until foamy. Gradually add 3 tablespoons sugar, continuing to beat until whites form stiff peaks. Spread meringue over pie, covering completely. Put pie back in oven for a 6 or 7 minutes, or until meringue is slightly golden. Can be served warm or cold; serves 8.

For more great recipes join eDiets and have thousands of recipes at your fingertips

Top Tips for Your Own Detox Plan

Detox Diets: What You Need To Know

By Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

The caring nutritionists at eDiets can show you how to eat gtreat while you lose weight. With 22 proven diet plans, we've got what you need. Visit eDiets to get started.

It's hard to miss the advertisements for detox diets, and dietary supplements claiming to"cleanse" you of"built up toxins." Manufacturers claim that these diets and products can give you new energy and you'll lose weight, sometimes "overnight."

I typed "detox diets" into my Google browser, and on the right side margin (where paid advertisers display) ads invited me to "cleanse," "look younger," and "defy the aging process." There are more than one million (that's MILLION!) websites associated with detox diets.

Many find it hard to resist the claims, because it sounds like nirvana. You're feeling sluggish and bloated, you hate to diet; so, hey, let's give it a try! They say you can feel better and look younger and slimmer, in just days. So, what's the scoop on detox diets?

Save your money, and your health. The human body is a "detoxifier," naturally. Your liver, kidneys, respiratory and gastrointestinal system all work together to detoxify your body daily. The average person does not need a "neutralizing" diet. He or she needs a healthy diet, but most detox diets are not healthy.

Eliminating unhealthy foods is a great idea, but eliminating all food is not. If the detox diet asks you to restrict yourself to only a select few foods, such as fruit or fruit juice or vegetable juice, you will certainly lose weight, but you'll also lose lean muscle mass. If you resume your regular diet after "detoxing," you'll regain the weight and more.

Detox Diet
The word"detox" has morphed from the original meaning "to treat (an individual) for alcohol or drug dependence, usually under a medically supervised program designed to rid the body of intoxicating or addictive substances," to today's "miracle cure." Sometimes a "detox" is necessary, for example, for an alcoholic, who needs to undertake a "detoxifying" regimen to wean from the dependency on a highly toxic and debilitating drug. But, most detox diets are nutritionally shaky, not providing even the minimal daily needs for calories, protein, fat and carbohydrate. By definition, then, a detox diet is not to be followed for any length of time.

Toxins are by-products of food, air and water. Every day our bodies process toxins and eliminate them through sweat, urine and feces. We can't help but take our bodies for granted, expecting the daily processes to function. We occasionally overdo: We eat too much"stuff," drink too much alcohol or otherwise abuse our bodies. We gain weight, feel tired -- and look worse.

Take a Break
Don't bother with pills, potions or detox diets to enhance the body's natural processes. Stay clear of programs that require"cleansing" substances to"purify,""cleanse" or"detoxify." These are buzzwords for laxative and diuretic substances. Programs that claim to cure diseases or medical conditions should be given wide berth.

Dr. David Katz of the Yale University School of Medicine says that detox diets epitomize everything that is wrong with the concept of dieting rather than making sustainable lifestyle changes."It is about losing weight as fast as possible; not about an adjustment of your lifestyle to improve your health and weight forever," he said.

Start your own"detox" by eating nutritious foods, in the right amounts for your needs. At eDiets , we show you how. Drink water for hydration, absorption and elimination -- and get enough sleep. I guarantee, you'll feel like a new person!

Top Tips for Your Own Detox Plan

Fasting: Never recommended for people with diabetes, pregnant women, children, or the elderly. Fasting is another term for"starving," and most health experts would not recommend it. Most everyone has experience with fasting, perhaps before a blood test or surgery, and have experienced the headaches, fatigue and"fruity breath" from ketosis. It's not pleasant, and not healthful.

Juice fasts: Juice contains some fructose (fruit sugar) and some vitamins and minerals, but not in amounts necessary for good nutrition. For some people, a couple of days of juice and water may psychologically prepare them for a healthy regime to come, but juice fasts shouldn't last more than one or two days. People with insulin dependent diabetes on medication should never,ever fast.

Cleansing products and supplements. Nonsense... and expensive. The truth is that"detox" regimens advocating"cleansing the colon" are usually laxative regimens. They use herbal supplements that encourage bowel movements and usually contain laxative ingredients including senna, which are habit forming. Overuse can be harmful to the colon and permanently change the digestive track.

Colonics: Some detox plans advise"high colonics"; more than an enema, colonics involve inserting a rubber tube into the colon. This is not approved by the FDA, and the risk of damage from perforation exists. Regular bowel movements are important, but health experts advise that for some people, normal is not daily.

Raw foods: Not all foods are palatable or safe eaten raw, and some are more nutritious when cooked. For example, cooking tomatoes increases the availability of lycopene, the antioxidant that helps immunity. Eating raw foods exclusively presents a problem of taste, texture and boredom.

Delaying medical advice: Don't ignore symptoms including pain or cramps. If you need to seek medical advice, do. Improve your diet, but never ignore important symptoms. Dr. Peter Pressman, Assistant Professor of Clinical Medicine at the University of Southern California explains: "There is no process that I know of ... that supports the claim that you will purge environmental toxins over and above what your body itself is capable of doing. There's no such thing as detoxification. It's certainly not medicine, and it's potentially quite dangerous."

Medications: If you're taking medications prescribed by your physician, don't stop! Some medications including insulin, heart regulation and blood clotting medications are essential to daily health, and must be regulated closely by your physician.

Water: The most effective substance to include in your "purifying" diet is water. Most people drink less than the recommended eight 8-ounce glasses, and may suffer the effects of dehydration, including poor elimination and unhealthy looking skin. Fruits and vegetables also provide a good source of daily fluid requirements.

You are what you eat -- a cliché, but take it to heart. If you drink soda and alcohol to excess, and eat a diet high in sugar and fat, you'll certainly feel like you need a detoxifying diet. Stay within the boundaries for general good health by keeping treats and sweets to an occasional indulgence, and avoid radical diets. As Dr. Katz says,"Make a serious commitment to lifelong healthful eating and physical activity for the sake of ourselves and our loved ones."

eDiets Chief Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.

The fitness pros at eDiets can show you how to combine exercise and nutrition to get the best results. This is what you've been looking for. You will need to make the commitment, but isn't it time to finally take care of you? Visit eDiets to get started