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Health and Diet
According to a recent study, a diet rich in fruit and vegetables may help prevent age-related mental decline. Fruit and vegetables contain antioxidants, which are nutrients that prevent damage from harmful molecules called free radicals. Free radicals are believed to play a leading role in certain diseases and age-related changes.

Fitness
Help! If you need it, get it. If you can’t shake pessimism or negative thinking, seek professional help. Consider cognitive therapy which focuses on changing your unfavorable thoughts and beliefs into positive ones, which in turn improves your mood.

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December 18

Health and Diet
Set a good example. The risk of a non-obese child (aged 3 or under) becoming an obese adult almost triples if both parents are obese. The study examined the health records of more than 800 young adults aged 23-29, and compared their height and weight measurements (body mass index) since birth with those of their parents. The study also concluded that obese teens have more than a 50 percent chance of becoming obese adults, even if neither parent is obese.

Fitness
Sleep better with aerobics. Doing aerobic activity between 4 and 6 pm might help you sleep. Aerobic workouts raise your body temperature and metabolism, which is exactly the opposite of what occurs with sleep. When you exercise in the late afternoon, you’ll experience a steep drop in temperature by the time you go to sleep, potentially making it deeper and more satisfying.

Posts from ediets.com

December 16
Health and Diet
Baked goods can be a part of your holiday routine, especially when you take some steps to reduce the fat. You can substitute pureed fruits and nonfat yogurt to replace the fat in many of your recipes. By replacing the fat with pureed fruits or nonfat yogurt, it will decrease the saturated fat and increase the overall nutrition of your treats -- a nice holiday present.

Fitness
Rome wasn’t built in a day, and you won’t be either! If you've spent the last 10 years getting yourself out of shape, don’t expect to develop the body of a Roman god or goddess overnight. You can expect to see changes (sometimes dramatic) inside 12 weeks, but you have to stick with your program. Nothing worthwhile is accomplished overnight. Just remember that YOU CAN DO IT. Hang in there long enough to give yourself a chance to succeed.

December 15
Health and Diet
The holiday season may be a time for traveling. Here are some tips from the American Dietetic Association to keep you traveling down a healthy path. If you're driving for the holidays, pack snack foods like individual boxes of cereal, canned fruits, bagels and pretzels. Also, have a plan for restaurants. Stick with plain burgers or sandwiches and ask for sauces on the side.

Fitness
Fight an uphill battle. Every aerobic workout has two basic components - time and intensity - that determine how hard you'll work and how many calories you'll burn. Time is the duration of your workout. Exercise too briefly and you won't get enough of a challenge. But what if your schedule doesn’t allow a longer workout? Simply increase the intensity. You can burn almost twice as many calories walking, running or biking uphill or at an incline - as long as your speed remains constant.

December 14

Health and Diet
It’s time to mingle. Holiday parties may pose a threat to staying on track! Here are a few tips from the American Dietetic Association to get you through and allow you to have fun! Don't go to a party hungry -- hunger leads to overeating. Drink some juice; eat a piece of fruit, or some crackers before leaving

Fitness
Are you packing – lunch, that is. If you wait until you're hungry before saying "What can I eat?" you are doomed from the start. Once you get hungry, you’ll eat anything! Pack your healthy meals in Tupperware and Ziploc bags, and carry them to work or school in a small cooler. Preparation is the key!

From ediets.com

Health and Diet
It’s time to mingle. Holiday parties may pose a threat to staying on track! Here are a few tips from the American Dietetic Association to get you through and allow you to have fun! Don't go to a party hungry -- hunger leads to overeating. Drink some juice; eat a piece of fruit, or some crackers before leaving

Fitness
Are you packing – lunch, that is. If you wait until you're hungry before saying "What can I eat?" you are doomed from the start. Once you get hungry, you’ll eat anything! Pack your healthy meals in Tupperware and Ziploc bags, and carry them to work or school in a small cooler. Preparation is the key!

More tips from ediets.com

Health and Diet
To eat eggs or not to eat eggs. You don’t have to avoid them entirely. Eggs are high in protein, iron, B vitamins and minerals, but also contain cholesterol. The American Heart Association recommends you limit your cholesterol intake to 300 milligrams a day or less and to consume no more than 3 to 4 egg yolks per week. Since the cholesterol is only present in the yolk, consuming the egg white is fine.

Fitness
The rhythm is gonna get you! When it comes to tempo, slow reps are a popular method, but incorporating various tempos, from slow to medium speed in your routine can enhance your physique. For example, when working shoulders, take 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 downward movement. This provides different rates of tension on the muscle, leading to further progress.

From ediets.com
Health and Diet
Tackle the to-do list. If you don’t want to spend the whole weekend washing the car or the windows or cutting the grass, take advantage of the daylight and get at least one task done during the week. All of these activities burn a significant number of calories, and getting one or two out of the way means you might actually have time to enjoy a baseball game on Saturday.

Fitness
Change is good. If you’re working out with weights, periodically change the order of your routine. For example, instead of doing barbell bench presses at the start of your chest exercises, begin with dumbbell incline presses, or possibly dumbbell chest presses. There are many ways to restructure a training session, and switching up the order is an effective catalyst for progress.

Posts from ediets.com

December 9

Health and Diet
Take it outside. Outdoor grilling is one of the best ways to cook healthfully, since you don’t need any butter or oil to keep food from sticking -- and what’s already there drips off! Skip boring old burgers and dogs and opt for lean fish or poultry, and just about any vegetable or fruit you can find. Top of your healthy meal with a bowl of fresh fruit and low-fat yogurt.

Fitness
Hola siesta. Catching a 15- to 20-minute nap between 1 and 4 pm can improve your alertness, sharpen your memory and help reduce fatigue. Can’t fit in a full-blown siesta? Try scheduling a lull in activity and alertness for less mentally demanding activities like ironing or washing dishes.

December 8

Health and Diet
What motivates you to lose weight? Every one of us is different. What works for one person may not be the solution for another. Choose what motivates you to lose those extra pounds -- the old clothes you used to wear, that upcoming special event, your health, your family or simply your new outlook on life. Think of what motivates you and make it work to your advantage.

Fitness
Commune with nature! To refresh your workout, your body and your soul, get out of the gym and do part of your exercise in a natural environment, so you can move and breath outdoors. Go for a walk, run, cycle or in-line skate. And for a real natural experience, do your stretching or yoga outside too.

From edie@ediets.com

Forgive me if I seem a tad more scatterbrained than normal this month. My “To-Do” list is unbearably long. There are holiday cards to write out and send, frazzled mall crowds to face, countless gifts to buy and wrap, decorations to be hung, parties to attend, costumes to create for the kids’ holiday pageants, baked goods to whip up… Ugh! Is it January yet?

I am sure my list looks very much like yours. It is a wonder that we all even make it to New Year’s with our sanity intact!

There is a lot to tackle each holiday season, but this year I want you to “think about you” a lot more. I am not saying you shouldn’t do your traditional chores and cater to others. But make a few key adjustments and come 2006 you’ll thank me for it! Here are a few stress-reducing things to mull over:

1. Buy It, Don't Bake It! Yes, I know everyone loves your baked goods and you love to hear them rave at the parties. But for the time it takes you to bake the treats for all the different functions you plan to attend (not to mention the extra calories you’d consume “taste testing” your goods) you can spend time on other meaningful chores. Bonus: There will be no leftovers to tempt you!

2. Find Time for a Walk! Yes, it’s so easy to make excuses to skip exercise this time of the year. But in the end you only hurt yourself. A nice, brisk 20-minute walk will not only invigorate you, but will also give you more energy to get through the day and help release that pent-up stress. The extra calories you burn are a major plus! Be good to your body and don’t make excuses this holiday season.

3. Avoid the Sugar Shock! Yes, the desserts are tempting. And yes the holidays only come around once a year. But before you slip “just one more” small cookie or candy cane into your mouth, take a moment to consider that although small in size, those heavenly goodies are sugar filled devils that pack a big calorie punch. Who wants the gift of weight gain? Stick to fiber-rich foods to fill you up at dinner. There will be less room for dessert!

4. Get Adequate Rest. There aren’t enough hours in the day to get all your work done. But by sticking to your normal sleep routine, you’ll be able to better cope with the added holiday stress. Plus, sleep is important for a healthy immune system. Flu season is here so you’ll want to keep your body’s defense system at its peak!

5. Request & Give Healthy Gifts This Season! What can be healthier for your body than a gift certificate for a stress-relieving massage? Of course, a new purse is always nice, but request and give gifts that your friends and family members don’t usually buy for themselves. The gift of good health never goes out of style. Below I have listed my top “healthy gifts to give” this year. You will love each ands every one of them!

Have a happy and healthy holiday!

Post from ediets.com

Health and Diet
When it comes to vegetables, fresh are the most natural, healthy selection. Canned vegetables are an option, but they may contain a high amount of sodium to help preserve shelf life. Choose canned vegetables with no added salt. Frozen vegetables are another alternative. They don't contain preservatives, but remember to choose the packages without sauces (sauces tend to have large amounts of sodium).

Fitness
You know how there’s a food pyramid? You should think of your fitness routine as a pyramid too. The foundation is cardio exercise, at least 30 minutes each day. On top of that? Stretch every day as well, to maintain your flexibility and reduce stress. And at the top of the pyramid? Strength training, at least twice a week.

Post from ediets.com

Health and Diet
Consumer research studies suggest taste is the number one reason people choose one food over another. Would you agree? For most Americans, enjoying the taste of food is equally as important as the nutritional value. Nutrition and flavor do go hand in hand, and you don’t need to sacrifice one for the other. The challenge lies in making healthy choices that satisfy both!

Fitness
Pump up the volume…or down. 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 arms are a weaker body part, perform three additional sets of biceps and triceps for 10-12 reps. For the next three weeks, reduce the number of sets for biceps and triceps exercises, but work with 5 percent heavier weight for eight reps and more intensity, maintaining precise form. Your muscles will recognize the change and see the results.

Weight losst strategies from ediets.com

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.

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!

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.

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.

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.

December 4

Health and Diet
Starting your day with a latte? You’re also starting off with extra calories. Some of those specialty coffee drinks can start your day with upwards of 250 calories. They often are high in calories, sugar and fat. Skip the heavy cream or whole milk – try non-dairy creamer or fat free milk. Try non-calorie sweetener to save some calories. And don’t forget to choose decaf!

Fitness
Use your head to work your abs. Concentration and visualization are two important aspects of effective abs training that are essential to your physical success. Try to perform each exercise using slow, controlled movements while you concentrate on maintaining correct form. Visualizing the position of the spine and pelvis, and the action of the muscle will you use correct form.

Health and Diet
See red! Research indicates the antioxidant effects of lycopene, the antioxidant found in tomatoes and tomato based foods, decreases the incidence of prostate cancer. In addition, research also demonstrates patients with existing prostate cancers who are given 30 mg of lycopene per day, may have smaller tumors and decreased malignancy than those who don’t include this powerful antioxidant in their diets.

Fitness
Sloooooooow down. When you slow down your lifting, you rely more on muscle strength rather than momentum. In fact, you can boost your muscle strength up to 50% more than the traditional 2 seconds up, 4 seconds down. Take a full 10 seconds to lift the weight, and 4 seconds to lower it. Do only 4-6 reps per set, and limit this type of training to a couple weeks at a time.

December 2

Health and Diet
Keep it in the family! We know how important exercise is – so get the family involved. After work or school, get the gang together for a brisk walk or bike ride around the neighborhood. Have a pet? Take him or her along. By making exercise a family affair, your activity level will increase and you’ll get to spend quality time together.

Fitness
Give yourself periods. Create four- to six-week training periods to reach different muscle fibers and stimulate more growth. Vary your exercises for each muscle group during the period. For example, use barbells instead of dumbbells, or do your chest press on an incline instead of a flat bench.

December 1

Health and Diet
Fight aging by paying attention to your surroundings. “Free radicals” are oxygen molecules that have become damaged due to factors such as cigarette smoke, air pollution, ultraviolet light, pesticides, radiation, emotional stress and excessive exercise. The body can defend itself against free radicals through antioxidants!

Fitness
What’s your goal? Knowing what you're working towards 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 mass, train for a competitive event or increase energy? The more specific your goal, the more effective your program. Write them down! Make them measurable and realistic.