Happy Holidays, From Tone It Up, Healthy Recipes & Healthy Cocktails

Tone It Up Karena and Katrina’s Healthy Holiday Recipes from www.toneitup.com Subscribe to their channel ToneItUpcom on Youtube and visit their blog for more recipes. Healthy low calorie holidays. How to make healthy cocktails, healthy chocolate bark, healthy gingerbread men, healthy cookies, how to make chocolate covered pretzels Healthy Christmas Recipes

Holidays’ Diet Tips! Free Food Everywhere…

www.mindyourownwellness.com – Free flow of holiday treats at work or at your friends’ parties – chocolate, cheesecake, soda, pop, chips and dips, deep fried foods – Yummm!!! The more you eat, the more you will gain – Yes, the gain is not money in your pocket; but weight around your waist and butt. How do I know? – Been there, done that for years! See Alex’s before and after pictures – http

The Boomer Broads Dish Holiday Diet Tips

It’s time for the Big Fat Holiday and Eight Days of Chubbiness….better known as Christmas and Hanukkah. The Boomer Broads have some tips on how to keep the weight off over the holidays. Tips we will not necessarily be following, but…as always, do as we say, not as we do!! For More Information Visit: theboomerbroads.com or www.facebook.com/theboomerbroads

Valentine’s Couples Workout

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

Pam Ofstein, eDiets Director of Nutrition Services, was kind of enough to be my partner in this Valentine's Day couples' workout.

Perform each exercise, then move to the next one. Try to complete the circuit (all exercises) twice.

Couples' Lunge and Reverse Lunge
1. You get double your money with this exercise. Begin by facing your partner while holding each others' hands with arms slightly elevated.

After completing 12 reps, the person performing the reverse lunge then performs the forward lunge, and the person performing forward lunges will switch to reverse lunges. Lunges will work the quadriceps, hamstrings and the butt. Support your partner by keeping your hands and arms elevated and by giving them words of encouragement.

Couples' Squat
1. Begin by facing your partner while holding each others' hands, with arms slightly elevated. Feet should be shoulder-width apart.

2. Lower by bending at the hips and knees to a parallel squat. It's important to stick your butt out while lowering -- almost as if you're about to sit in a chair.

Rise back up to the starting position and repeat. Perform 15 reps. Squats work the quadriceps, hamstrings and butt.

Chest Press
Both partners shoulder stagger their feet so one leg is behind and one leg in front. Bring hands up to chest level and place the bottom of your hands against the hands of your partner. Now each of you should slowly push right and left as each partner provides just a bit of resistance. This is great for the chest, shoulders and arms. Perform the movement for 40 seconds. Look directly in your partner's eyes while performing the exercise and keep your torso facing forward -- don't twist your upper body.

Shoulder Press
One person will begin on their knees. Bend arms at the elbow 90 degrees and make fists. Partner stands behind and provides the slightest resistance by pressing down with the palms as the person kneeling presses upward. The goal of the person kneeling is to perform a full shoulder press with resistance. Perform 10 reps, then switch.

Lay flat on a mat with knees bent. As you raise one leg, your partner will place his hand on your ankle and gently stretch your leg towards your upper torso. This should be performed with very little pressure, and your lower back should not come up off the mat. Hold for 30 seconds and switch legs.

Celebrate Your Victory!

Oh, and guys? Please give your honey a Valentine's gift that's thoughtful and meaningful. Otherwise, the remainder of 2010 will look like this:

A drug-free competitive bodybuilder and 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 The American Council On Exercise.

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Ask Pam: Handling Holiday Stress

How can I cope with all this holiday stress?

The holiday season is filled with festivities and fun, but for many people the holidays can also be a stressful time. There are many reasons why you may feel stressed over the holidays, but the important thing is how you deal with your feelings. Don't let stress force you to abandon your goal to achieve a healthier lifestyle. As with everything else, it will pass.

In the meantime, here’s what you can do. The first thing is to try to prevent unneeded worries. Keep your holiday expectations reasonable and manageable. Set realistic goals for yourself and don't put too much on your plate (no pun intended!). This can apply to both your personal life and dieting.

If hosting a family dinner is too much stress, make it a potluck! Family and friends can bring their own personal dishes. This way, everyone can share in the preparations and your stress stays at a minimum. Also, do not commit to too many holiday events. Only go to the ones you really want to attend, where you know you will enjoy yourself.

The most important thing is to plan things out and don't leave everything for the last minute! We are all guilty of this at some point or another, but drafting a to-do list and actually following through can save time (no long lines when shopping early!) and stress.

You will also want to keep your weight-related goals manageable. Many people set a goal of maintaining their weight over the holidays, while others are comfortable losing weight. Both are okay; everyone is different. Do what works for you and will ensure your long-term success.

If you do find yourself in a stressful situation where you feel like going back to your old habits, try some of the following:

1. Take a deep breath (or many!): This is mentioned often, but it works! Once you take a moment to yourself, you realize you do not have to break down and the situation is not as bad as it seems.

2. Acknowledge what you are feeling: You will notice when you feel stressed, but make an effort to be self-aware. Why are you feeling this way? Is there anything you can do to improve the situation? Analyze the problem and arrive at a solution.

3. Talk it out: While some relatives will drive you absolutely crazy, remember that talking things out with someone you trust can help. Do not bottle up your emotions. Speaking to someone about them can give you perspective on a situation.

4. Distract yourself: Give yourself a break! Go for a brisk walk or run. Take a bath or listen to your favorite music. Just removing yourself from a stressful situation is often enough to let you get your head straight.

Happy holidays!

Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Looking for a way to make weight loss easier? With personalized meal plans and fitness routines, eDiets can help! Join now and save 25%!

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Healthy Holiday Gift Guide

Looking for healthy holiday gifts, but want to skip the mall madness? Shop at the eDiets store! Order by Friday and get FREE shipping on orders of $50 or more!

Stumped on what to get the person who has everything? Stop wasting money on fruit cakes, festive sweaters and knickknacks that will just waste space. If you really want to get your friends and family something they can use, choose from our holiday gift guide and give the gift of health this holiday season.

You can help them get a jump start on their New Year's resolutions and avoid the stress of hectic holiday shopping by ordering online this year. And if you see something you like, get yourself a little gift -- you've been good this year, right?

Stocking Stuffers under $20
1. Gift of Change - Six weeks with a personal trainer is a costly undertaking, but this 6-week program with eDiets Chief Fitness Pro will cost you less than 20 bucks! Whether you’re a beginner or a pro, you can buy eDiets Best Body Boot Camp DVD for yourself and transform your body in six short weeks -- or give it as a gift and work out with the lucky recipient for even more motivation. Now that's a gift that keeps on giving!

2. Walk This Way - If you think Boot Camp may be a little too much too soon, a simple way to start exercising is by walking. Give this beginner walking program that features a Pedometer and Audio CD with a 35-minute guided workout. The pedometer has a clock and tracks steps, distance and calories so the user can gauge his or her progress. Small, lightweight and under $10, it's the perfect stocking stuffer!

Get more great gifts under $20 >

Gifts for Her
1. Start Up Set - Yoga is a great way to improve strength, balance and flexibility, but joining a class can be intimidating. Give this Yoga for Beginners Kit that comes with multiple DVD workouts, a special mat to take the guesswork out of positions, a yoga brick and yoga strap. It's everything the new yoga practitioner will need to start their way to a healthier life -- all for under $25!

2. Share Some Shakin' - Dancing is not just fun -- it's also a great workout. For the dancing divas out there, this Dance Your Way Slim DVD Set is a great way to burn calories while having fun. From samba to belly dancing, these DVDs are great for a group or done alone. Get in great shape while learning some sizzling dance moves!

3. Relaxing Gift - If you've already got a yoga enthusiast in your holiday gift list, they will surely appreciate this stylish Earth Meets Sky Yoga Mat and Bag Set. Durable, lightweight and washable with an attractive design, this combo package is essential for those who love yoga.

Get more great gift ideas for the gals >

Gifts for Him
1. Get on the Ball - Help the men in your life get back in shape with this Balance Ball Beginners Kit. It's everything he will need to get a better body, including a workout DVD, resistance band, a 75cm balance ball (for 6'0" - 6'3") and a pump.

2. Get Fit Anywhere - The Xertube Deluxe is the perfect fitness gift for the traveling man. This deluxe resistance band is portable and versatile and can give the user a total body workout almost anywhere. It also comes with a door attachment for even more exercises.

Get more healthy gifts ideas for the guys >

All of the items on this list are good gift ideas, but if you want to treat yourself to something, we've got some gifts to give yourself for better health, too. Happy holidays!

Avoid hectic holiday crowds by ordering gifts online at the eDiets store. Order this week and get FREE shipping on orders of $50 or more!

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Tweak of the Week: Eat Soup, Lose Weight

By Shawn McKee
Staff Writer


Is there anything better than a hot cup of soup on a cold day or a steaming bowl of chicken noodle soup when you're feeling sick? The weather is perfect for this week's weight-loss tweak.

When I was growing up, the soup and sandwich combo was a winter staple at our house. It was relatively easy, cheap and delicious. Back then, however, I had no idea how great soup was for keeping excess weight off.

A recent study from Pennsylvania State University reported that eating healthy soups can "fill you up," leading to a decrease in appetite and an increase in weight loss. According to the study, the water in soup leads to greater levels of satiety and, when served before a meal, results in a decrease of more than 20 percent in calories consumed at that meal.

A healthy soup can fill you up and slim you down, but you have to be careful about what types of soup you choose. If you choose a canned soup, opt for a low-sodium, broth-based version and stay away from chowders or "cream of" anything -- these soups can be loaded with fat and calories.

Grilled cheese and tomato soup is the standard -- in my opinion -- and can easily be made healthier with these simple suggestions:

Check labels carefully. Many prepared soups can be loaded with sodium. Some solid bets include Campbell's Healthy Request Tomato, which has just 90 calories, 2 grams of fat and 460 milligrams of sodium; Healthy Choice Tomato Garden with 110 calories, 2 grams of fat and 420 milligrams of sodium; and Walnut Acres Savory Tomato with 120 calories, 2 grams of fat and 580 milligrams of sodium.

If you like the taste of a cream-based tomato soup but want to avoid the extra calories and fat, take this tip from Nicole Bengtson, RD, LD/N, "Make your tomato soup with skim or 1% milk instead of water. You’ll be getting an extra dose of calcium while still cutting the calories and fat you’d get from a true cream-based tomato soup."

In addition to being delicious, tomato soup is a great source of lycopene. This red pigment found in tomatoes may help reduce certain cancer risks, lower cholesterol, protect vision and maintain mental sharpness, and it's found mostly in processed tomato products like, you guessed it, canned tomato soup!

Here's a quick, healthy "grilled cheese" that's sure to please and can be ready in about 15 minutes:

Ingredients:
4 slices light sourdough bread
4 slices fat-free American cheese singles
1 large beefsteak tomato, cut into 4 thick slices

Directions:
Heat oven to 350 degrees. Spray both sides of the bread slices with butter-flavor nonstick cooking spray. Layer 2 cheese slices on each of 4 slices of bread, top with tomato slice and second slice of bread. Arrange sandwiches on a baking sheet and then bake until cheese is melted and bread is golden brown, about 8 minutes on each side.

Makes 2 servings. Nutritional values per serving: 153 calories, 1g fat, 28g carbohydrates, 13g protein, 5g fiber, 765mg sodium

There you have it, a quick classic made healthy -- perfect for lunch or a cold winter night. Now that's mmm…mmm good for you!

Want more easy ways to eat great and lose weight? Join eDiets and let our experts put together a plan that is perfect for you.

Do you have a great tweak for easier weight loss? Let us know and post it below.

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