The Secrets Of Whole Foods

Whole foods, straight from Mother Nature

From Sonoma Diet

Whole foods, straight from Mother Nature, are the most naturally satisfying foods you'll find in the aisles of the grocery store. The secret lies in their high water and fiber content. Vegetables and fruits are full of water, providing a feeling of fullness for relatively few calories. They are also chock-full of fiber, which, because it takes longer for your body to digest, gives you a longer-lasting feeling of satisfaction.

See what one Sonoma Diet member had to say about her newfound love affair with whole, natural foods: "Yesterday I put together a list (and then forgot it!) and went shopping. Before, I'd head to the ready-made foods and the high-fat items. Instead of going to those sections, I went to the fresh fruits and veggies, the meat and fish department, and the bulk foods. No pull to the sweets. Instead I truly took pleasure in choosing the great Sonoma items."

Sonoma Diet presents Dr. Guttersen's Tip of the Day

Try a Hybrid

Love plums and apricots? Try a pluot! Also referred to as dinosaur eggs, pluots were developed in the late twentieth century and are grown in Washington and California. They are mostly plum, which gives them their plum-like skin, but much sweeter and more flavorful than either fruit alone, making them a delicious Wave 2 or 3 snack.

Do you have what it takes to turn a cheat into a tool for success?

Cheat & Still Reach Your Weight Goals

By Kenneth Schwarz, Ph.D., and Julie Schwarz
Special for eDiets

Cheating on a diet is one of the most crucial aspects when it comes to success or failure. If you can handle those inevitable lapses, you will be overcoming an important obstacle. It is in this area of mistakes -- cheats -- where dieters' attempts can live or die.

Do you have what it takes to turn a cheat into a tool for success?

Why do it alone? eDiets' health and fitness experts will customize one of our 23 meal plans to match your needs and preferences. Our chatrooms, online Community groups, mentors and motivational gurus can make adopting a healthy lifestyle so much easier.

Take this quiz and find out.

1. Can you pick up and go on with your diet after a cheat?

2. Do you stop to consider the circumstances surrounding a cheat?

3. Can you accept yourself as not being perfect on a diet?

4. Do you forgive yourself for a lapse?

5. Can you keep one cheat from leading you to another?

6. Do you believe that personal change is a process?

7. Do you think you will still be able to change the way you eat, even though you cheat sometimes?

8. Do you think mistakes are part of learning something new?

9. Can you avoid feeling like a failure because of a slip?

10. Do you think that changing your behavior might take more than one attempt?

11. Can you hold on to your self-confidence, even after a cheat?

12. Can you forgive yourself for having less willpower at times?

13. Do you know how to include dealing with cheats in your weight-loss plan of action?

14. Can you avoid going on to the next diet just because of a cheat?

15. Can you avoid feeling guilty about a lapse?

16. Can you view a cheat as a small thing and not a catastrophe?

17. Do you know how to learn about yourself from your cheats?

18. Do you pay attention to what you do after you cheat?

19. Can you keep one cheating episode from turning into a total pig-out?

20. Do you still have hope after a cheat?

If you have more YES answers than NO answers, your chances of sticking with it, even though you cheat sometimes, are very good.

If you have more NO answers than YES answers, you may be in danger of letting a cheat lead to a total collapse of your diet. Work on understanding your cheating episodes as much as possible -- when they happen, why they happen, how often they happen. Use this knowledge and you won't have to give up just because you cheat.

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 23 personalized plans, including the red-hot carb-smart Glycemic Impact Diet

Kenneth Schwarz, Ph.D., is a psychologist and psychoanalyst specializing in personal change and goal achievement. Dr. Schwarz maintains a psychology practice in Connecticut and is a member of the allied health staff at Sharon Hospital. He and his wife, Julie Schwarz, are co-authors of the e-Booklet "How to Break Through the 15 Obstacles to Achieve Diet Success." Their Dear Maria blog is filled with information and advice about successful dieting.

Enhance your cardio with intervals

Interval Cardio Moves
By Jillian Michaels

Want more bang for your exercise buck? Interval cardio training is an awesome addition to any strength-training routine because it burns a ton of calories, works the cardiovascular system, and builds muscle all at the same time. It's all about doing short amounts of cardio with an intense amount of effort. Do these cardio sessions in between your weight-training exercises if you really want to maximize your workout. Here are two of my favorite interval cardio moves to get you started:

Mountain Climbers
Start in a plank position with your feet hip-width apart. Bend your right knee and with a springing movement, bring your right thigh under the right side of your torso. Quickly spring back out to the starting position while jumping your left knee in toward your torso. Keep your pace as fast as possible while doing mountain climbers. Besides being a cardiovascular exercise, this move trains the chest, shoulders, lower abs, and transverse abs.

Squat Thrusts
Start in a plank position with your feet hip-width apart. Bend your knees and jump both feet forward simultaneously to your hands so that you're in a crouch position. Quickly extend your legs and jump both feet back behind you into the starting position, and repeat. Make sure to keep your abs tight and don't let your lower back sag or drop.

Remember, "interval" is the key word here. These exercises are demanding, so warm up before doing them. These are meant for 30-second to five-minute bursts, not half-hour sessions.

JILLIAN'S TIP OF THE DAY
The In's and Out's of Interval Cardio
Mixing interval cardio moves with weight training keeps your heart rate at a higher level throughout a workout. Why is maintaining an elevated heart rate important? Because it means you'll burn more calories. If you're just starting out, add in a 15-second interval cardio move after every three weight exercises. As you your fitness level increases, you can make your interval cardio sessions longer or add more of them to your workout. -- Jillian Michaels

Sonoma Diet Power Foods: Hot Pepper

Hot, Hot, Hot!

From Sonoma Diet

Because bell peppers are one of The Sonoma Diet power foods, we all know the abundance of nutrients they provide. The heat of a spicy chile pepper, however, can really give your taste buds a thrill. They're also loaded with vitamin C and beta-carotene. Give these fiery finds -- ordered from mild to "call the fire department!" -- a try:

Anaheim: Probably the most commonly used pepper in the United States, it ranges in heat from mild to moderate. Anaheims are long and slender, and are most typically used fresh when they're green (young), or dried when they're red (mature). You'll find them in the classic Mexican dish chiles rellenos.

Serrano: These chiles don't need to be steamed or peeled before using, making them the easiest to use for salsas. The serrano chile is green in color at first, and ripens to red, brown, orange, or yellow. They're said to be about 5 times hotter than the jalapeño.

Chipotle: This medium chile, essentially a smoked jalapeño, is mostly found canned, often packed in adobo sauce. Its deep, smoky flavor makes it delicious as a marinade for chicken breast.

Poblano: Resembling small bell peppers at the top, poblanos are tapered at the end. Their medium-hot punch is brought out when they're roasted and peeled, then added to casseroles, soups, or sauces.

Habanero: These are the hottest of hot peppers. They're shaped like tiny lanterns and are mostly yellow-orange in color. Watch out: Their heat can sneak up on you. That said, they are great for adding zing to sauces and salsas.

Sonoma Diet presents Dr. Guttersen's Tip of the Day

Skin-Off Tomato Tip

Homemade salsa is a great addition to meat dishes or as a twist on the usual veggie dip. To easily remove the skin and seeds of tomatoes, bring a small saucepan of water to a boil over high heat. Dip tomatoes in boiling water for one minute, then set aside until they are cool enough to handle. Gently pierce the skin with the tip of a knife and peel off completely. Cut the tomato in half and gently squeeze over a bowl until most of the seeds drip out. If you're a member, try whipping up a batch of the Fresh Tomatillo Salsa recipe on the site, spiked with serrano chile peppers!

It's simple to start a diet, but it's not always easy to stay on one

By John McGran
eDiets Editor-in-Chief

It's simple to start a diet, but it's not always easy to stay on one. You're likely to face temptation, frustration and sticky situations when you're trying to lose weight, but you don't have to give in to your cravings and give up your goals. Take these tried-and-true tips for diet dedication and become a faithful follower.

Strategy #1: Variety is the Spice of Life Variety is the key to good nutrition, as well as the cure for a dull diet. Instead of the same old apple, orange and pear, try a mango, a kiwi fruit or a persimmon. You'll get a range of important nutrients, and turn your diet into an eating adventure. Learn More >

Strategy #2: Sip a Smoothie A sweet smoothie is a great way to get a serving of fruit and nonfat dairy into your day, and it's delicious! Whip up a cup of nonfat milk and 1/2 cup of nonfat yogurt in a blender with some crushed ice and 1/2 banana, or a cup of berries. It's a tropical vacation in a glass! Learn More >

Strategy #3: Meals Matter Eat breakfast...and lunch...and dinner! Skipping meals will backfire, and your metabolism will suffer for it. Eating healthy, balanced meals provides you with a steady stream of energy and helps control your hunger and cravings. There's no need to go hungry when meals can help you lose weight. Learn More >

Strategy #4: Divide and Conquer If you're having trouble losing weight, try breaking your meals into mini-meals and eating every two to three hours. This will help you maintain your energy and control your hunger throughout the day. Learn More >

Strategy #5: Go Wild with Water Water is important for weight loss, but the taste can leave you cold. Brew up some caffeine-free herbal tea, or add zest with slices of lemons, limes and oranges. Freeze berries in ice cube trays and float them in your water for a fruity surprise when the ice melts. Get creative to make your water worthwhile. Learn More >

Cooking for Your Health

The Zone Diet Warns: Trans Fats!

Watch Out for Trans Fats

Trans fats are often added to commercially baked products, margarine, and other packaged foods to increase their shelf life and improve their texture. Considered to be the unhealthiest of all fats, these partially hydrogenated oils can send your "bad" cholesterol levels soaring, raising your risk of heart disease and putting you squarely out of the Zone Diet . The good news? Food labels are now required by the FDA to list the total amount of fat in a food -- including how much of a specific fat (such as trans fat) makes up that number. In response, some food manufacturers and fast food restaurants, like Frito-Lay and McDonald's, are retooling their recipes to remove those trans fats.

What does this mean for you? Even though there are no forbidden foods on the Zone Diet , you should try to avoid foods such as chips, cookies, crackers, pastries, and doughnuts as much as possible, since they not only contain bad fats, but unfavorable carbs, too. If you do indulge in a store-bought cookie or two every now and then, start reading the labels on the package carefully, and opt for a brand that has no (or few) trans fats. Another smart way to avoid trans fats: When eating in restaurants, avoid menu items that are deep fried, such as French fries and fried chicken, which are often cooked in unhealthy partially hydrogenated oils. Remember, mindful eating is what will keep you in the Zone.

Hunger Or Boredom?

How to Stop Snacking
By Jillian Michaels

If you find that you're inexplicably drawn to the kitchen cupboards late at night, or if fumbling around in the fridge is your favorite after-hours activity, it's more likely the result of boredom than genuine hunger. And that is definitely NOT a good excuse for wasting a ton of calories.

Here are a few ways to help get your mind (and your stomach) back on track:

• Take up a hobby. Keeping your mind and your hands busy with something you enjoy will reduce your temptation to eat because of boredom.
• Read a good book. If you find a real page-turner, you won't want to put it down just to get up and graze.
• Take a bath. Get a little aromatherapy going and sink into a steamy bath. Focus on relaxing, and don't even think about running to the kitchen before getting into bed.
• Have sex. Hey, why not? That's what I call a good distraction!
  

• JILLIAN'S TIP OF THE DAY

  Don't Skip Meals! You might think you're saving yourself calories, but you'll always wind up hungry — which means you'll probably consume extra calories later on just to feel full. Skipping meals can screw up your metabolism by putting it into survival mode and causing it to store energy as fat. Obviously, that's bad news, so be smart about what and when you eat. -- Jillian Michaels

  
  

Sonoma Diet's Tip On Garlic

Go-Go Garlic!

From Sonoma Diet

While garlic has been popular in Middle Eastern and Mediterranean countries for centuries, its popularity is currently soaring in the United States: We consume 250 million pounds a year, and that number is growing! No wonder -- garlic can add loads of flavor to any number of dishes, from salad dressings to meat marinades to sautéed veggies. This is why it plays such a big part in The Sonoma Diet. (If you're a member, try the Garlic-Studded Veal Chops With Asparagus recipe on the site to see what I mean!)

You'll want to look for plump, dry heads of garlic that feel firm, not shriveled or mushy. Stored in a cool, dark place (think a back hall or a pantry, not the refrigerator), garlic can be kept for several weeks. To retrieve individual cloves, peel away the outer layers and snap one clove at a time from the base.

For a stronger flavor, try mincing or chopping -- the finer the garlic, the more intense the flavor. And for just a subtle touch of garlic, try dropping a few whole garlic cloves in your dish while it cooks, then remove them before serving.

Sonoma Diet presents Dr. Guttersen's Tip of the Day

Just a Bit Is Best

Don't overdo it. Garlic has such a strong, powerful taste that typically one to two cloves is plenty for an entire dish. Use more and your food loses its natural flavors — not to mention make a post-dinner kiss out of the question!

Diet To Go Menus

Your healthy weight is one that does not put you at risk for weight-related diseases-such as heart disease, high blood pressure, stroke, cancer and diabetes. Your healthy weight is a weight at which you feel good about yourself and have energy for work and play.

Cost of one dinner ($9) deducted from your 1st order fo the Diet To Go

Chicken Parmesan
Succulent chicken breast topped with marinara and delicious cheeses, served with a side of broccoli and a dinner roll.

Turkey Salisbury Steak
Flavorful turkey patty topped with rich brown gravy, served with a side of whipped potatoes, green beans and a breadstick.

Oriental Chicken
Enjoy a delicious taste of the Orient. This dinner favorite includes chicken with sesame rice and sugar snap peas.

Grilled Italian Chicken
Grilled chicken breast enhanced with flavorful Italian seasonings, served with a side of vegetable cous cous, green beans and delicious baked focaccia.

Mexican Style Burritos
There's plenty of flavor wrapped inside this Mexican favorite, served with cilantro salsa, red rice, refried beans and baby carrots.

Vegetable Ravioli
A new twist on an old favorite, this meal features roasted red pepper sauce, ratatouille and a yummy chocolate mousse.

Barbecue Chicken
This tasty chicken is topped with barbeque sauce, grilled to perfection and served with anise roasted potatoes, barbeque beans and green beans with almonds.

Stir Fry Chicken
Delicious stir fry chicken and Oriental vegetables, served with a side of steamed brown rice.

Pulled Turkey Barbeque
Mouthwatering barbeque turkey with pocket bread is served with a side of cole slaw, black bean salad and a kaiser roll.

Old Fashioned Meatloaf
Mom's favorite, served with a healthy side of sweet potatoes and green beans

Chicken Fajitas
Sizzling chicken fajitas with all your favorites including refried beans, salsa and baby carrots.

Stuffed Shells with Spinach Sauce
A delicious blend of stuffed shells in a rich spinach sauce served with baby carrots and a honey wheat roll.

Diet To Go

Fat And Fit?

ASK THE DIETITIAN
Rebecca Mohning MS, RD
For For Diet To Go

Can We Be Fit at Any Size?

Healthy people can come in all shapes and sizes: short or tall, stocky or thin, muscular or � not. For this reason, there is no such thing as a "perfect body," or an ideal body weight, shape or size that everyone should strive for. The most important thing is being healthy, so you can enjoy life with the body you have.

Regardless of your size and shape, you can live a healthful lifestyle and reduce your risk of health problems: *Assess your health habits. *Eat healthfully. *Get plenty of physical activity. *Get regular physical checkups. *Monitor your "numbers" of blood pressure, cholesterol, triglycerides, blood sugar.

If you want to know if your weight is healthy, use these factors to decide if you need to lose weight:

1) Your percentage of body fat, which is made up of essential fat needed for proper body functioning and stored fat for later use. Your percentage of body fat depends on genetics, lifestyle, and physical activities. In general, women have more body fat than men. There are several ways to get this measured from underwater weight, skinfold calipers, or bioelectrical impedance (tanita scales).

2) Your body mass index (BMI), which is based on your height and weight. Your risk of weight-related diseases may increase if your weight is above or below BMI range. BMI measurements may be misleading if you are muscular or if you have lost a lot of muscle mass. A healthy BMI is considered to be from 18.5 to 25.

3) Your weight circumference. Where you store fat in your body can be a risk factor for good health. People who are "apple-shaped" and store fat around their abdomen are at increased risk for diseases associated with being overweight compared with people who are "pear-shaped" and store most of their fat around their hips.

• To measure your waist circumference, place a tape measure around your body at the level of the uppermost part of your hipbone. This is usually at the level of your navel. You are at increased risk for health problems if you are a man with a waist measurement greater than 40 in. (101.6 cm) or a woman with a waist measurement greater than 35 in. (88.9 cm).

Your healthy weight is one that does not put you at risk for weight-related diseases-such as heart disease, high blood pressure, stroke, cancer and diabetes. Your healthy weight is a weight at which you feel good about yourself and have energy for work and play