Healthy foods and recipes for any diet:
low fat, low carb, diabetic, heart support, Sonoma Diet, South Beach Diet, Banta Diet, Mediterranean - by best cuisines from around the world!

Wednesday

Georgian bread Lavash



Ingredients

2 lb white flour
2 tsp. salt
1 sachet yeast
5 Tbs. corn flour
1 small egg
1 tsp. sugar
2 tsp. olive oil
2 cups warm water

Instructions

Sift the flour, mix with salt. Mix the yeast with water, pour into the flour and mix well. Cover with a thick cloth and let stand for 20 min. in a warm place.

Grease a baking sheet with the oil, drop the down onto it and form an oval loaf. Let stand for 10 min. Brush the surface with the egg mixed with olive oil.

Preheat the oven to 250 C. After 10 min (or less, if the crust is browning too fast) remove from the oven and sprinkle with water. Return to the oven and bake until a toothpick returns dry when you try the loaf.

Tuesday

Recipes and Foods: Grilled Pizza with Pesto, Tomatoes & Feta

Recipes and Foods: Grilled Pizza with Pesto, Tomatoes & Feta

Pumpkin Cheesecake

pumpkin cheesecake
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Carbs per Serving: 7.5g

To dress up your cheesecake with pumpkin flavor, use this trick for a treat.

This seasonal version is all cheesecake without a crust, highlighting its pure, creamy pumpkin flavor. Like most cheesecakes, this one is placed in a water bath to ensure even baking.

Prep time: 20 minutes
Bake/Cook time: 45 minutes
Chill time: 4 hours

Ingredients

3 packages (8 oz. each) cream cheese
1 can (15 oz.) pumpkin puree (*see note below)
2/3 cup granular sugar substitute
1/2 tsp. vanilla extract
1/2 tsp. cinnamon
1/4 tsp. ground ginger
3 eggs, at room temperature
Mint sprigs, for garnish (optional)
3 Tbsp. lightly toasted and coarsely chopped pecans, for garnish (optional)


Directions

1. Heat oven to 325 degrees. Spray an 8 x 3 inch-deep cake pan with vegetable cooking spray. Line bottom with a round of parchment or wax paper; spray paper; set aside.

2. In a large bowl, with an electric mixer on medium, beat cream cheese until smooth. Add pumpkin purée, sugar substitute, vanilla, cinnamon and ginger; beat until smooth. Beat in eggs one at a time, just until combined.

3. Pour batter into prepared pan. Place cake pan in a deep roasting pan and carefully pour in enough boiling water in roasting pan to reach halfway up sides of cake pan. Bake 42 to 45 minutes, until cake is just set in center. Turn off oven, open door and let stand in oven 15 minutes. Remove cake pan from water bath and transfer to a wire rack; cool completely. Run a knife around edge of cake, cover and refrigerate until chilled (four hours or overnight).

4. To remove cake from pan, dip bottom of pan into hot water for just a few seconds to loosen. Place serving platter over top and invert. Remove pan and peel off paper. Garnish with mint and pecans, if desired.

* Note: Use pure pumpkin puree, not pumpkin pie mix, which is sweetened with sugar.

Makes 10 servings (serving size: 1 wedge). Nutritional values per serving: 298 calories, 27g fat, 8g protein, 7.5g carbohydrate, 1.5g fiber and 6g net carbs.

This recipe is from Atkins Diet

Monday

Deliver Us From Evil Foods

convenience foodsBest Convenience Foods: 3 Tips!

By Glenn Mueller
eDiets Senior Writer


Contrary to what you may believe, there is no sacred diet commandment out there which proclaims: "Thou shall not eat convenience foods." The mere fact that a meal is healthy doesn’t mean it can’t also be quick and easy to prepare.

"Like a lot of people out there, convenience foods are extremely important to me," says eDiets Director of Nutrition Services, Pamela Ofstein. "Now, I won’t say all convenience meals taste exactly like home cooking -- but when you need a meal that is fast, convenient and nutritious, there are some choices out there that fit the mold."

Pam offers some important tips to help you save time without sacrificing your health. For her, the bottom line about convenience foods comes down to taste and nutritional value.

"There are a lot of frozen entrees out there that claim to be low in fat and calories," Pam says. "However, many of the meals you see with tempting pictures on the box have more fat, calories and sodium than you should consume in an entire day."

So just what kind of healthy convenience foods can you eat without going off your meal plan? In order to eat healthy and conveniently, Pam says it is important to read labels and check for sodium, fat content and calorie levels.

The salt of the earth.
Many frozen entrees contain high levels of sodium, which is used for preservation and flavoring. In fact, some of these entrees can contain over 2,000 milligrams of sodium -- and that's just for one meal! Pam suggests looking for items that have 800 milligrams of sodium or less. After all, the American Heart Association guidelines dictate that healthy Americans should consume no more than 2,400 milligrams of sodium per day.

Time to cut the fat.
Pam recommends looking for a meal that contains 8 grams of fat or less. She also suggests looking for entrees that contain little or no saturated fat. Don’t worry! Just because something contains little or no fat doesn’t mean it won’t taste good.

Cut the calories.
If you are trying to stick to a healthy meal plan, you should make sure each of the meals is within your acceptable calorie range. Most healthy meal plans on eDiets include meals of 250 calories and up, so that should give you a wide range of choices. "If you find a meal that is slightly lower in calories than your plan is designed for, add a salad or a piece of fruit," Pam says. "It is a lot easier to add calories than to take them away."

Deliver Us From Evil… Foods.
One way to ensure your meals are always healthy and convenient is to sign up for eDiets DeliciouslyYours, the top-ranked diet meal delivery service on the market. DeliciouslyYours is the first major meal plan from a national weight-loss company that ships a full menu of chilled, fresh foods with no added preservatives. Unlike other plans that rely on frozen, canned or powdered foods, eDiets DeliciouslyYours guarantees freshness, since the foods are not prepared until customers order them.

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This great service is available throughout the continental United States, and you can have those meals delivered directly to your home or office. The eDiets DeliciouslyYours program includes meals prepared by expert chefs who honed their skills at the Culinary Institute of America along with several high-end restaurants across the country. Delicious meals on the menu include, Fresh Basil & Tomato Salad with Grilled Chicken, Homestyle Meatloaf, Classic Five-Layer Lasagna and Shrimp Scampi… Just to name a few.

Once an order is created, chefs prepare the meals fresh in restaurant-style kitchens and immediately seal in the freshness with proprietary packaging. With this stay-fresh packaging, eDiets DeliciouslyYours guarantees a full 14-day shelf life from the day of receipt when the product is kept chilled in a refrigerator. Best of all, no preservatives are added, which ensures that your meals are always fresh.

"Better-tasting food makes sticking to a diet much easier, and with eDiets DeliciouslyYours, we've raised the bar on what consumers have come to expect from a meal delivery service," says eDiets president Steve Rattner. "We have taken unprecedented steps to ensure the freshness of the foods being delivered, while offering a new level of quality and variety in the types of foods being offered. In addition, all of our menus are developed by trained chefs in conjunction with a staff of registered dietitians, so customers can feel secure in knowing these delicious entrees and desserts are appropriate to help them meet their lifestyle, diet and nutritional needs."

Two Great Programs; One Great Product

The top-ranked diet meal delivery service on the market just got even better. Due to popular demand, eDiets DeliciouslyYours now offers a convenient 5-day plan. By taking advantage of our new "Weekends Free" program, you can enjoy all of our finest freshly-prepared entrees and still keep the flexibility to plan your own meals two days each week. Best of all, this plan is available for the low cost of only $99.

"Our members give us great feedback, and offering a 5-day option has consistently been a top request," says Rob Drago, eDiets Vice President - Meal Delivery. "In addition to being a great value, our new ‘Weekend's Free’ plan offers all the benefits of our #1 rated diet meal delivery program with the added benefit of enhanced flexibility."

Two Great Programs; One Great Product

With two great programs to choose from, signing up for eDiets DeliciouslyYours has never been easier. You may want to kick-start your weight loss with the structure and discipline of the 7-day complete program and switch to the more flexible 5-day "Weekends Free" program as soon as you reach your goal weight. The 5-day program provides an ideal way for a person who has been on any kind of meal delivery or pre-made meal plan to transition back into preparing their own healthy meals.

"The five day plan is perfect for people who want to lose weight or maintain," says eDiets Director of Nutrition Services Pamela Ofstein. "For those of you who like to cook or eat out on the weekends or during the week, the five day a week plan will fit your lifestyle. It provides you those great-tasting, portion-controlled meals, yet gives you that bit of flexibility when you need it."

Whichever option you choose, you will receive the same freshly-prepared signature dishes that helped eDiets DeliciouslyYours become the #1 rated diet meal delivery service. That’s right… we beat out Zone Chefs, Jenny Craig’s Direct, Nutrisystem and others in a recent taste test conducted by Epicurious.com. Among the tester’s favorite entrees were Chicken Flatbread Pizza, Frittata with Turkey-Ham, and Turkey Chili. They should try our program again, now that we’ve added a host of mouth-watering new entrees, such as White Chicken Vedure with Chick Peas, Tuscan Chicken Fettucini, Turkey Bolognese, and Sweet Basil Chicken with Brown Rice and Vegetables.

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Foods that are the smartest for the brain

10 Foods that Boost Brainpower
By Hara Estroff Marano
eDiets Contributor

Crossword puzzles alone won't save your brain and protect it from aging, though they will help. So will the right foods. Some edibles are especially good at protecting the brain's delicate nerve cells and blood vessels from the damage that accompanies aging.

Most of them squelch free radicals, the renegade oxygen molecules spun off as the brain goes about the business of the mind.

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Most of the foods that are the smartest for the brain are also good for the heart, because both rely on a steady oxygen supply. The risks for cardiovascular disease correlate with risks for cognitive decline.

1. Blueberries
Sweet wild blueberries are bursting with antioxidants, which mop up nasty free radicals. Studies of rats show that a blueberry-rich diet improves memory and motor skills and reverses age-related declines in balance and coordination. Chemicals in blueberries affect the contractile machinery of arteries, and therefore have a good affect on blood pressure. Elevated blood pressure can damage delicate blood vessels in the brain and can lead to strokes.

2. Dark Leafy Greens
Chemicals called homocysteines are a normal part of protein metabolism, but high levels are linked with cognitive decline and Alzheimer's disease (as well as heart disease), which accounts for most cases of dementia in the U.S. According to Katherine Tucker, director of the dietary assessment research program at the Human Nutrition Research Center of Aging, “Homocysteine has a toxic effect on arterial walls, and oxidation corrodes the arterial walls too, which makes them a bad combination.” In order to break themselves down, homocysteines require folate and B12 or B6, vitamins found in vegetables like collard greens and Swiss chard.

3. Salmon, Sardines and Herring
Fatty fish are full of neuroprotective omega-3 fatty acids. Higher levels of omega-3 in the blood go hand-in-hand with higher levels of serotonin, a mood-enhancing brain chemical. A study from the Rush Institute for Healthy Aging in Chicago found that people who eat at least one fish meal a week are significantly less likely to end up with Alzheimer's disease than those who regularly eschew fish. Because a fish diet aids communication between nerve cells, studies have shown its positive effect on learning acquisition and memory performance.

4. Spinach
Spinach research has finally caught up with mom's advice: Spinach turns out to be full of antioxidant power. James Joseph, chief of the Neurosciences Laboratory of the Human Nutrition Research Center on Aging, finds spinach beneficial in slowing down cognitive deficits and age-related problems in the central nervous system. A salad with spinach has more than three times the amount of folate as one with iceberg lettuce.

5. Red Wine (or, better yet, Grape Juice)
Drinking red wine in moderation increases longevity. But, since alcohol slows down the brain's ability to function properly, grape juice may be a smarter beverage choice.

New research from James Joseph shows that Concord grape juice significantly improves short-term memory and motor skills. It's not just the heavy dose of antioxidants. Joseph believes that grape juice increases production of the neurotransmitter dopamine. Concord grape juice has the highest total antioxidant level of any fruit, vegetable or juice tested.

6. Whole Grains and Brown Rice
One of the best things you can do to improve your intake of nutrients is to switch to brown rice. It's filled with vitamins and magnesium, which seem to be important to cognitive health. Whole grains contain vitamin B6, which aids in reducing homocysteine levels. Americans often don't get enough vitamin B6, because they mostly eat processed foods.

7. Hot Cocoa
Warm up with hot cocoa to help your brain as well as your frostbitten fingers. Chang Young Lee, professor of food chemistry at Cornell University, found that the antioxidant content of two tablespoons of pure cocoa powder is “almost two times stronger than red wine, two to three times stronger than green tea and four to five times stronger than that of black tea.” The antioxidants in hot cocoa protect brain cells from oxidative stress that can lead to Alzheimer's and other disorders.

8. Nuts, Notably Almonds and Walnuts
Adding to their party-mix appeal, nuts are rich in antioxidants and have been found to lower blood cholesterol levels. A Harvard study showed that women who ate more than five ounces of nuts per week had a significantly lower risk of coronary heart disease than those who ate an ounce or less. And, they don't contribute to weight gain as much as other kinds of fatty foods. Walnuts are rich in omega-3s.

9. Olive Oil
A staple of the highly touted Mediterranean Diet,” olive oil contains the potent antioxidants called polyphenols, Olive oil has been shown to reduce blood pressure and cholesterol levels. The extra-virgin variety is best.

10. Garlic
This pungent herb fends off aging via its antioxidant properties. It also contains strong antibacterial and antiviral compounds that help shake off stress-induced colds and infections. Raw, crushed garlic is best; cooked garlic is less powerful but still benefits the cardiovascular system.

The health and 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.

Hara Estroff Marano is Editor-At-Large of Psychology Today magazine and Editor-In-Chief of Psychology Today's Blues Buster, a newsletter about depression. An award-winning writer on human behavior, Hara's articles have appeared in publications including the New York Times, Smithsonian, Family Circle and The Ladies Home Journal. She lives in New York City

Fall Squash Recipes

Squash Your Veggie Boredom

By Bridget Kelly
eDiets Contributor

These oft-forgotten vegetables are actually in season in autumn, but early Americans called them “winter” squash because they could be picked in October and stored until the colder months when other vegetables were hard to come by.

You can thank their hard outer shells (not exactly easy to squash) for the long shelf life. The name “squash” is derived from the Native American askutasquash, which means “eaten raw.” Today, however, they are more often cooked.

At this time of year, many of us use squash as seasonal decorations, known as “gourds.” And while these brightly colored veggies do bring a feeling of fall to any kitchen counter or table, they can also serve as a low-calorie, flavorful, nutritious meal. Some varieties are rich in beta-carotene (shown to protect against certain types of cancer) and are also a good source of heart-healthy folate and fiber. They contain more than 100 percent of the RDA for vitamin A and nearly half for vitamin C. And one cup of squash chunks has only 50 calories. So take them off that kitchen table and throw them in the oven for a little something different to spice up dinner this week.

The Cream Of The Fall Crop

Their colors range from cream to orange to green. In flavor, they vary from mild to distinctly nutty, and their shapes are as unusual as they come. Here are a few of our favorite picks:

Acorn -- The smallest of winter squash varieties, these have a scalloped shell, which can be white or green. Their deep seed cavity can be hollowed out and used for soup or stuffed with grains and dried fruit.

Buttercup -- This dark green squash looks like it’s wearing a light green cap. Its flesh is yet another color -- creamy yellow.

Butternut -- Shaped like an elongated turban, this squash is tan-colored with one bulbous end. Its flesh is orange with a sweet, nutty flavor. It works well in soup, risotto or baked with a touch of brown sugar.

Cushaw -- One of the more oddly shaped squash, the cushaw is globe-shaped at one end and tapers into a narrow, curved neck. It is generally the color of watermelon skin.

Spaghetti -- Shaped like a large, yellow blimp, when this squash is cooked, its flesh separates into strands like spaghetti.

Getting Past The Tough Exterior

Look for squash with a smooth, dry, dull rind -- a shiny rind indicates it was picked too early. Squash need not be refrigerated, but can be kept in a cool, dry dark place for a month or more. Use a heavy chef’s knife or cleaver to make a shallow cut in the skin to use as a guide (so a smaller knife doesn’t slip on the skin and cut you). Place the blade of the knife in the cut and tap the base with your fist until cut through. Scoop out the seeds and cut into chunks. Use a paring knife to peel the chunks.

3 Great Ways To Sample Squash

Not sure how to go about preparing squash? Try one of these three great recipes (each makes 4 servings):

Spaghetti Squash with Marinara Sauce

One (2-3 pound) spaghetti squash
2 cups bottled low-calorie marinara sauce
6-8 oz. button mushrooms, sliced
1/4 cup chopped artichoke hearts
1 tsp. minced garlic
1/4 cup chopped fresh plum tomatoes
2 Tbsp. minced fresh basil

Carefully pierce the outside of the squash in several places with the tip of a knife. Microwave on high for 2 to 4 minutes, until you can easily insert a knife. Cut in half lengthwise. Remove and discard seeds. Wrap each half in plastic wrap and return to microwave. Cook on high for 10 minutes or until squash feels soft when you squeeze it. Allow to cool and carefully remove plastic wrap. Holding squash at one end, insert tines of fork and gently pull down, producing spaghetti-like strands. Heat sauce, mushrooms, tomatoes, artichokes and garlic in a frying pan over low heat. Serve squash in bowls with sauce veggies and basil.

Creamy Butternut Squash Soup

1/4 cup chopped onion
2 Tbsp. reduced-fat margarine
4 cups peeled and cubed butternut squash
2 cups low-fat, low-sodium chicken broth
1/4 tsp. dried marjoram
1/8 tsp. ground black pepper
1/8 tsp. ground cayenne pepper
1 1/3 (8-oz.) packages reduced-fat cream cheese

In a large saucepan, sauté onions in margarine until tender. Add squash, broth, marjoram, black pepper and cayenne pepper. Bring to boil; cook 20 minutes, or until squash is tender. Purée squash and cream cheese in a blender or food processor in batches until smooth. Return to saucepan, and heat through. Do not allow to boil.

Gingered Acorn Squash

2 medium acorn squash, halved and seeded
Salt and pepper to taste
Fat-free butter-flavored cooking spray
1/2 tsp. ground cinnamon
1/2 tsp. nutmeg
1/2 tsp. ground ginger

Preheat oven to 350° F (175° C). Place squash in a shallow baking pan, cut-side down. Bake in preheated oven for 30 minutes, or until tender. Turn cut side up; season with salt and pepper, spray with cooking spray and sprinkle cinnamon, nutmeg and ginger. Bake for 20 minutes.

Friday

Top 8 Fat-Burning Tips

By Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro

Sometimes certain moments in our lives leave an unforgettable impression. About four years ago, I was up late on a weekend night watching TV. An infomercial was promoting an exercise machine that could help you achieve your weight-loss goals in six minutes a day. Six minutes a day -- yeah, right! That infomercial got me thinking about how many people buy into fat-loss myths. On the part of the consumer, this has to do with a lack of knowledge and hope for the magical workout and the magical diet. Neither of which exist.

It’s not the lack of knowledge on the part of the consumer that bothers me. What bothers me is that there are companies that simply want to prey on your lack of knowledge and your emotional desperation. If you don’t know the truth and you’re looking for a quick fix, chances are you can be sold just about anything.

The fitness industry is a great place with a lot of knowledgeable people. However, it has its dark side just as any market does. So be cautious about anything that promises a quick fix in just minutes a day.

If you ever see a quick-fix promise, always go back to the fundamentals. Fundamentals will never let you down, and they will never lie to you or mislead you.

Today, we return to the fundamentals of fat loss. These are the points that always work and never try to sell you a false hope or a false expectation.

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There are eight points to consider when attempting to burn body fat:

1. Control Blood Sugar -- There is an old saying that fat loss success is 80 percent nutrition. Frankly, I don’t know what the exact percentage actually is (no one does). However, based on my experience it’s clear to me that it all begins with nutrition. If you don’t have your nutrition program "dialed in," you will not achieve success. It doesn’t matter how hard or how long you workout. This applies to everyone who starts a diet and fitness program.

Your goal should be to control blood sugar. Controlling blood sugar levels helps to shed fat. This is accomplished by taking in some protein, carbohydrates and good fats spread evenly through the day -- every two to three hours -- and by not over eating.

A sample meal schedule might look something like this:

    6:30 Breakfast
    9:30 Snack
    12:30 Lunch
    3:30 Snack
    6:00 Dinner
    9:00 Small Snack
This method will have a profound impact on fat loss. However, don’t forget that calories must still be slightly below maintenance.

2. Calories Count -- Your goal is to eat as much as possible while still losing fat. For example, if I can get you to lose one to two pounds of fat per week on 1,400 calories per day, I’m on track. If I try to accelerate the process and lower your calories to 1,200, I sabotage your efforts. Anything more than a 2-pound loss per week will strip muscle tissue and give one a soft look.

A good example is the person who goes on a crash diet and ends up thin, but still soft and flabby when they get to their goal weight. This takes place because they lost not only fat, but also valuable muscle. They lowered calories too much, lost weight at too fast a rate and did not try to eat the optimal amount of calories for fat loss.

Still don’t think the correct amount of calories matter? I receive many emails from people who have been on low-calorie diets. Many complain that after four to five weeks of weight loss, they hit a sticking point.

Why does this happen? The T3 (thyroid hormone) and body temperature are reduced. It's subtle and you may not realize that body temperature is reduced, but that will slow down the speed of the metabolism. To avoid this slow down, a slight increase in calories is essential. This helps to increase and optimize thyroid levels.

I'm not suggesting everyone should increase calories if they hit a sticking point. In many cases, some people aren't being consistent, or their diet isn't as low-calorie as they think. Again, eat the optimal amount of food to lose fat.

3. Eat Breakfast -- A balanced breakfast comprised of carbohydrates, protein and a little fat is a critical start to the day. The point of consuming breakfast is it breaks the fast from an overnight sleep. In addition, breakfast will rev the metabolism for the rest of the day. This is your first opportunity of the day to get blood sugar back to a balanced state, after the all night fast, and is critical for sustaining fat loss.

4. Ratios Count! A Calorie is Not a Calorie. -- Do you know those people who tell you to simply lower your calories to lose fat? The people who never mention protein, carbohydrates or fats? They’re wrong.

Protein, carb and fat ratios are important. The correct ratios (which can vary depending on an individual’s response to food) help to stabilize blood sugar levels, which helps to increase energy and fat loss. Generally, 40 percent to 50 percent of carbohydrates, 25 percent to 30 percent protein and 20 percent to 30 percent of healthy fats is the best place to start.

Carbs are necessary for energy and not the enemy everyone makes them out to be. The key is how much you consume. Protein is also critical to build and retain muscle tissue, which in turn helps to burn more fat.

Finally, good dietary fats are extremely important. They help to balance hormonal levels, increase strength and create satiety (fullness). If you’re looking for a plan that takes this into account I recommend eDiets GI plan (Glycemic Impact diet).

5. Weight Training -- To affect muscle versus fat ratios, you have to train with weights or perform some type of resistance training. An intense weight workout lasting no more than 60 minutes is the most efficient route to go. You don’t have to workout with a bodybuilding routine, but you do need to work the entire body approximately three alternate days per week.

6. Cardio -- Cardio should be approached as a tool to lose fat. It should not be used as a never-ending event in the hope that all body fat will magically burn off. Excessive cardio is counterproductive and will burn not only fat, but also valuable muscle tissue.

If fat loss is not taking place, increase the intensity of your session, not the time. The key is to perform all that is necessary -- and no more than that. This is accomplished by incorporating interval cardio training (integrating slower levels of intensity for several minutes with very high levels for several minutes). Intervals are great for boosting the metabolism and creating more of a post caloric burn (calories burned 24 hours after the workout).

Many people think they need to perform two hours of cardio per day. Nothing could be further from the truth. Start with a realistic amount of cardio per day and then add to it by five minutes or switch to intervals if you haven’t lost body fat in two weeks. This is assuming that you’re eating enough calories.

7. Water Intake -- From the standpoint of water intake and fat loss, you want to be in a position where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs. Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need plenty of water to work properly (more than most people realize).

If the kidneys are water-deprived, the liver has to do the work of the kidneys along with its own (lowering its total productivity in the process). The liver then can’t metabolize fat as quickly or efficiently. If you allow this to happen, you’re setting yourself up to store fat because you've made the liver less efficient at turning stored body fat to energy.

Usually, if you multiply .55 times your weight, that should be enough in ounces of water to suffice. Water is the underrated fat-loss tool.

8. Discipline -- This is the seldom used word in the fitness industry. As I mentioned earlier, you’ll read a lot about the new magic workout, the new magic diet, the machine that’s sure to burn fat off your butt, etc. It’s all a bunch of nonsense.

It’s about doing the right thing and the hard thing at times. One day of discipline leading to another day of discipline. You build your body and your mind simultaneously. Without this, every point I’ve made above is fruitless. The good thing is anyone can do it -- if they choose to.

Check with your doctor before beginning any exercise program.

Looking for more information? Join eDiets and visit Raphael’s support group (Fitness for You) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!

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.

Thursday

The health benefits of pistachios

Another super-food, pistachio nuts

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Hey, it's Mike G. here. In today's Lean-Body Secrets Ezine, I wanted to expose another super-food that some people don't realize. In fact, some people mistakenly think of this food as "junk food".

It's pistachio nuts.

We should all know by now that although nuts are composed of mostly fat, they are all healthy fat and loaded with tons of vitamins, trace nutrients, and antioxidants. And pistachios are definitely loaded with nutrition.

Yes, these should be part of your guilt-free "approved" list of snack foods. Not only are they great for you, but they're delicious too!

I recently saw a study done on pistachios that divided the subjects into a control group, a group eating 1.5 oz of pistachios daily, and a 3rd group eating 3 oz of pistachios daily. It was a controlled university study done by Penn State researchers.

The results were impressive...

Both of the pistachio groups reduced significantly LDL bad cholesterol, decreased non-high density lipoproteins (another heart disease risk factor), and improved all LDL, HDL, and total cholesterol ratios respective to each other.

The reason pistachios do a body good...

They are loaded with a unique balance of healthy fatty acids and antioxidants.

So don't fear pistachios anymore if you thought they were fattening... Eat up and enjoy!


By the way, in case you missed the news...

Don't miss out on the 9 special muscle-building bonuses that my friend Vince D. is offering until Wednesday September 12th...
Don't be lazy... be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Wednesday

Seven Foods that Cure


By Shawn McKee
eDiets Staff Writer

Get help losing weight with eDiets The caring nutritionists at eDiets.com can show you how to eat gtreat while you lose weight. With 23 proven diet plans, we've got what you need. Click here to get started.

Food is the fuel that runs the body--the better the quality, the better the performance. Foods can not only turbo charge your engine, but can be a great tool in upkeep as well, giving you the tools to ward off the regular wear and tear associated with as many miles as you’ve put on your body.

What additives do you require to keep your engine running on all cylinders? The vast majority of foods with healing qualities work best in preventative roles and are most effective when consumed as whole foods. If you’re not already eating these super foods, it’s time to get in the fast lane.

Bean dieting?
Beans are a great source of protein and fiber and are extremely filling for this reason, keeping you full longer and helping to decrease obesity. Additionally, The Journal of the American Medical Association, published a study in November 2005 reporting that a healthy diet rich in lean protein—about half from plant sources such as beans—was found to lower blood pressure and "bad" LDL cholesterol, and to cut the risk of heart disease by 21 percent. This ‘magical fruit’ is full of antioxidants and in some studies has been shown to reduce the risk of colon cancer.

Thank You Berry Much…
Strawberries, raspberries and especially blueberries, have all been touted as great sources for antioxidants, but the blueberry’s still the one. According to researchers at the USDA Human Nutrition Research Center on Aging at Tufts University, who analyzed 40 fruits and vegetables for their disease-fighting antioxidant activity, blueberries reigned supreme, being the equivalent of eating two to three servings of other fruits and vegetables such as apples, broccoli and even spinach.

Berries will slow the deterioration of your joints as well. According to a Boston University study on arthritis patients, these foods protected joints due to the naturally occurring Vitamin C, which is also a key component in the creation of collagen, a necessary component of cartilage and bone.

Go nuts for your heart.
Nuts are a great source of protein and omega-3 fatty acids (you know this), but did you know that this will help lower "bad" LDL cholesterol levels? Walnuts have especially high levels of omega-3s, which reduce the risk of heart disease and hypertension.

Japanese men and women who ate a one-fourth to one-third cup of walnuts a day lowered their "bad" LDL cholesterol levels by up to 10 percent. Walnuts, almonds and pistachios are all high in arginine, an amino acid that increases blood flow to the heart.

Grainy reception
Researchers at the University of Minnesota suggest that eating three daily servings of whole grains can reduce the risk of heart disease by 25 to 36 percent, stroke by 37 percent and type 2 diabetes by 21 to 27 percent. Whole grains include oats, whole wheat, brown rice, bulgur and bran. Ditch the Wonder Bread--you’re a grown up now--go for breads labeled “whole” and skip those “enriched” kiddy breads.

Yo-Yo-Yogurt
Yogurt is the king of foods containing probiotics, the "friendly" bacteria, that when eaten, helps fight illness and disease. Yogurt seems be the most beneficial of the probiotics. Two recent studies suggest that eating yogurt significantly improved a person's ability to fight off pneumonia. You can eat yogurt everyday—just make sure the brand you buy contains "live" or "active" cultures, as the bacteria won’t be very effective if they're dead before you ingest them.

Fish Food
Study upon study indicates that incorporating salmon into your diet reduces blood pressure, lowers cholesterol and helps prevent heart disease. New research from the University of California, San Diego, reports that a higher intake of omega-3s appear to preserve bone density, keeping your bones stronger and protecting against falls and fractures. These omega-3s can also be found in other cold-water fish, such as sardines, tuna and mackerel.

Cabbage curbs cancer?
The American Association for Cancer Research presented a study at the November 2005 meeting that found Polish women who ate cabbage or sauerkraut (fermented cabbage) four or more times per week were 74 percent less likely to develop breast cancer. Additional studies found that cabbage may also protect against lung, stomach, and colon cancers. The ‘secret ingredient’ seems to be sulforaphane, a phytochemical in cabbage that works by stimulating cells to eradicate cancerous substances.

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Shawn McKee graduated from the University of Oklahoma with a BA in Journalism and has written for The Broward and Miami New Times


Is it worth a few extra dollars to buy organic?

Organic Food: Worth the Cost?
By Carolina Diaz-Bordon
eDiets Staff Writer
More information about organic food -> click here

Seems like everywhere you turn these days people are talking about the big "O." They want to know if it's really good, if there's a way to get it fast and how much they'll have to fork out to get in on the action. The big "O," otherwise known as "organic," seems like a healthy choice. Well, the time has come to get down and dirty and dish up the dirt on the organic craze.

Just a few years ago, organic foods mostly hibernated in natural food stores. Today, conventional supermarkets and mainstream stores have caught on, stocking their shelves with organic products. According to a market research firm known as Packaged Facts, organic products now account for 49 percent of total retail sales, about the same as natural food stores (48 percent).

In the past, finding a clear definition of organic was a task in and of itself. In June 2002, the U.S. Department of Agriculture finally implemented the first National Organic Program. Now the organic seal must adhere to federal standards. The USDA defines "organic" food as food grown and processed without using most conventional pesticides, without fertilizers made with synthetic ingredients or sewage sludge, without biotechnology and without ionizing radiation.

Consumers may wish to buy organic for a variety of reasons, but the most common apprehension against the big "O" products usually concerns the price.

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"Much of the added expense of organic is from the higher production costs -- growing and harvesting of organic food is more labor intensive and requires more land," says nutritionist Susan Burke. The average price difference between organic produce and non-organic produce is around 20 percent.

Is it worth it to dish out a few extra dollars to buy organic? "The tolerance level for pesticides contained in organic foods is low, only 5 percent. Nevertheless, pesticides may be present," Burke says. "There is more than one reason to eat organic. Organic farming is more ecologically friendly. The use of pesticides and chemical fertilizer affects the environment, often killing all insects and pests and sometimes affecting non-targeted animals."

According to Burke, whether you choose organic or conventional food, what really matters is the nutrient content and overall balance of your diet as a whole.

"If you're buying organic, remember: Even organic white flour and refined grains and organic sugar are not your best choice. Choose whole grains, whole-grain breads and crackers," she said.

The demand for convenient meals in today's fast-paced lifestyles is high, but so is the need for balanced nutrition. With the growing concern for the environment and the mounting awareness of the importance of healthy food, many of the same people, who are switching to organic foods, are also becoming vegetarian because it matches the kind of low-fat, high-fiber diet recommended by dieticians. Luckily, because of the rising number of consumers basing their shopping decisions on these concerns, natural and organic food company's are standing up to the plate and serving up tasty organic convenience.

Top brands such as Amy's Kitchen, Cedarlane Natural foods, Kashi and Van's International foods are making it easier than ever -- offering consumer quality, convenience and tons of variety. Amy's Kitchen, the nation's leading natural frozen-food brand, for example, has created more than 80 frozen meals, including pizzas, pocket sandwiches, pot pies, entrées, snacks and whole meals.

Whether they're natural-food lovers, vegetarians or those merely seeking taste and convenience, millions are enjoying the tasty convenience created by Amy's Kitchen. The family-run company, named after the youngest child in the family, started in 1987 and has flourished ever since. For consumers seeking top quality natural foods, Amy's Kitchen is hard to beat.

The development of these great-tasting, convenient meals that are reasonably priced has resulted in greater public demand, which has, in turn, resulted in higher availability of organic food. From natural-food stores to conventional supermarkets, the range of natural food options continues to grow. With a higher annual market growth and greater mainstream market retention than ever before, researchers predict it's going to keep growing.

eDiets on tour: Did you know eDiets is traveling the country to meet up with our members in person? That's right -- we're going to a different city each month! The next eDiets event will take place on Saturday, June 16th at the Embassy Suites Hotel O'Hare – Rosemont in Chicago, IL. Future events will take place in Denver, Philadelphia, New York and Houston. If you're interested in attending any of the events, please register while visiting eDiets

Monday

Ukrainian Stuffed Cabbage Recipe

Ukrainian "Golubtsy"

Ingredients

1/2 cup onions, chopped
Sunflower oil
1 cup ground beef
1 cup ground pork
3 cups cooked rice
1 teaspoon salt
1 large head cabbage
1 1/2 cups tomato sauce
1/2 cup sour cream

Instructions

Saute chopped onions in oil and add to cooked ground pork and rice. Sprinkle with salt. Roll this mixture up into a wilted cabbage leaf and place into pan. Cover this with tomato juice and cream or sour cream and meat drippings. Cook until done.

Other stuffing ideas:

Buckwheat

2 cups medium buckwheat groats (kasha)
1 egg
4 to 5 tbsp. fat
2 tsp. salt
4 cups boiling water or soup stock

Buckwheat and Mushroom

1 cup dry bread crumbs
3/4 cup milk
1 sm. onion, chopped
3 tbsp. butter
1 cup or more chopped mushrooms
1 egg, slightly beaten
1/3 cup sour cream
1 tbsp. chopped dill or parsley
Salt and pepper
Beet or lettuce leaves

Potato

5 lg. potatoes
1 sm. onion, chopped
2 tbsp. butter
1/2 cup sour cream
Salt and pepper
1 cup sour cream