Ask Pam: Make Dieting Romantic

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Any tips on keeping dieting romantic?

Trying to keep the love alive and not add any extra to your weight?
They say the quickest way to a man’s (or us women, too) heart is through their stomach. So true for many of us!

Romantic holidays, dates or special occasions are often filled with sweet indulgences and decadent meals. Of course it would be wonderful if it didn’t fill out our waistline and empty our pocketbooks!

On Valentine’s Day or any day, show someone you care with more than just chocolate or other treats; warm their hearts in other creative, yummy ways:

1. Give a gift your loved one will treasure: Chocolate and roses are romantic, but so are creative gifts. Think out of the box and pick up the chores for a day or create a spa atmosphere at home – make something homemade (so romantic and thoughtful).

2. Stir it up in the kitchen: Create a healthy, delicious meal at home. Surprise your loved one or cook together. No need to make a full-on five course meal; start with appetizers (like shrimp cocktail), a glass of wine and good conversation, and end on a light note with a fruity dessert (strawberries and cream).

3. Write words of encouragement: Send someone you care about a note of love or encouragement. Nothing makes someone feel more special than knowing you care about them and think they are the greatest.

4. Think of foods and senses: Many foods act as aphrodisiacs and are good for your health. Asparagus, honey, figs, almonds and strawberries get those taste buds stirring.

5. Dining out: Share something together. This helps you keep the calories in check and gets you talking about flavors and tastes (foods) you both enjoy.

6. Go outdoors: Take a walk along the beach, pier or favorite outdoors spot. It'll keep you active and get you moving – and communicating.

7. Spend more time together: Instead of going out, spend more time in conversation or watching a movie together. No need to spend a lot of money or feel the need to go out to dinner – show you care by being with the one you love.

Indulge in romance anytime – just keep the calories in check! It’s the little things that make you feel good – and maybe a bit of chocolate (dark, of course!).

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.

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Ask Pam: Game Day Grub

Members: Come sign up to join our team of experts as we motivate you on "Shopping Centsibly" on Feb. 1, 2009 at 12 p.m. and 9 p.m. EST and Feb. 4 , 2009 at 12 p.m. and 9 p.m. EST.


Any tips on making it through the big game without overeating?

It’s that time of year again when the rooms are full of screaming fans and lots of food! Game day is full of letting loose and showing that football spirit – even for those of us who are rooting for a team for only that one day!

The big game is usually marked with tailgating, alcohol (lots of beer) and food, but that doesn’t mean you have to go overboard. There are plenty of ways to enjoy each touchdown by not giving up and passing (pun intended) on a drink or a dish. The key to this game is to keep an eye on what you are nibbling on and watch those portions.

Here are a couple of game pointers to keep in mind:

- Don’t let the chips get in the way. It's too easy to crunch on potato chips and then realize you ate half the bowl. Keep portions in check. Take a handful and opt for the baked tortilla chips; steer clear of the cheese dips and spoon out some salsa.

- Wings can be high in fat and calories if you consume more than your stomach really needs. Instead of the traditional fried wings, I recommend brushing wings with some olive oil, garlic and rosemary…..grill or bake them…..and oh yeah, don’t forget some cooked onions. No need for blue cheese or dressing – they taste great just the way they are!

- Need a little nosh? Keep munching on fresh vegetables or fruit. Not sure if the party will have either? Bring it to your host. This way you are sure they will have it to serve.

- Where’s the keg? When it comes to beer, keep it light and low in calories. Enjoy one or two so this way you won’t add too many calories. One tip: If you have a beer or alcoholic drink, be sure you consume a glass of water (for each beverage) to make sure you stay hydrated.

- Keep being social. The more you talk and yell at the television, the less you will eat and drink!

Regardless what team you are on, remember not to fumble when it comes to nutrition. If you indulge a little here and there, just pick up where you left off – hopefully in the end zone – and get ready for your next play (your next step).

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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Build-A-Meal: Healthy Eating Made Easy

By Shawn McKee
Staff Writer

Healthy eating does not need to be complicated. In fact, it can be just about as easy as grabbing fast food if you know what foods pair well and make for a balanced meal.

"Eating a meal or snack shouldn’t involve making difficult decisions -- the only tough decision is deciding what will satisfy your palate," explains eDiets Director of Nutrition Services Pam Ofstein.

"Choosing a meal or snack is all about picking foods that complement each other with a proper balance of carbohydrates, fat and protein and recognizing proper portions."

The first step to understanding how to make a meal is to establish your calorie range so you know how to break your meals up.

"It is important that you consume the correct amount of calories to meet your needs and keep your fat, protein and carb ratios as balanced as possible," suggests Pam.

"This will help keep those hunger pangs at bay, keep your blood sugar levels stable and help you avoid any extra calorie intake throughout the day. I am a big proponent on eating more often and having smaller meals."

Build the perfect breakfast >>

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Build-A-Meal: Better Breakfast

Starting the day with a balanced breakfast is crucial to getting your metabolism going and getting off to a good start. Pam suggests keeping breakfast, lunch and dinner fairly consistent in calories and enjoying small snacks between meals to avoid blood sugar spikes and dips.

Choose one food from each category for a quick, healthy breakfast.

Protein: 1 cup (8 oz.) milk, 1 slice (1 oz.) cheese, 1 egg, 1 container low-fat yogurt

Carbs: 1/2 cup whole grain cereal or oatmeal, 1 granola bar, half an English muffin or half a whole grain bagel

Fruit: banana, small apple, orange, grapefruit or your fruit of choice

Snacking made simple >>
Back >>

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Ask Pam: Drive-Thru Dieting

Can I really lose weight through the drive-thru?

If only it was that easy! Sure, if you don’t order anything then you just might, but that isn’t where we're going with this question.

If you're like many of us out there, an occasional run through the drive-thru happens. In this day and age with work, family and little spare time, it can be convenient to grab a quick bite. Plus, it's hard to pass up a $1 menu item even if it isn't exactly what you want or should be eating.

Losing weight doesn’t happen by going through a drive-thru (although the media may think so). If you occasionally incorporate some fast-food selections along with overall healthy food choices and exercise, it can work as part (not the whole thing) of your daily menu. It all depends on the choices.

Fast-food dieting can make eating easier, but does it teach the principles of healthy eating? Does it teach you how to lower your sodium intake? Or how to make a meal higher in fiber to promote heart health? Most importantly, does it encourage you to move (activity) more? These are all things that help make losing weight successful for a lifetime.

Drive-thru eating and dieting does cater to our need for convenience, but it doesn’t provide the whole picture.

Fast-food items here and there are okay, but focus on including more whole, nutrient-rich meals and recipes to be sure you are getting all the vitamins and minerals that your body needs. A taco is fine for lunch, but maybe the next day you can pack a salad with some grilled chicken, low-fat cheese and a piece of fruit for a balanced approach.

Here are some quick fast-food tips next time you head through that drive-thru:

- Limit the additions. Skip the cheese, sour cream, sauce or toppings.
- Avoid the doubling up on burgers, sides and drinks.
- Chose your sides wisely. Opt for the side of fruit (applesauce, fruit cup, apple slices) vs. the fries or higher calorie/fat side item.
- Pay attention to healthy items like vegetables and salads and avoid adding extra calories or fat to them (e.g., salad dressings or sauces).
- Chose grilled or broiled items vs. fried.
- Opt for a children’s size portion. They're usually half the size, half the calories and have healthier options to pick from.

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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Is Love Making You Fat?

By Shawn McKee
Staff Writer

Does everything we love make us fat?

Whether it's cheese or chocolate, French fries or fried chicken, many of our favorite foods tend to lead to an expanded waistline. Now, you can add your significant other to the list of things you love that are causing weight gain.

eDiets conducted a survey of more than 1,500 people to see how relationships affect weight and an overwhelming three-quarters of those surveyed said it was easier to maintain a diet when single, and a similar percentage of respondents found it more tempting to eat bad foods with their partners.

However, the news on dating and dieting wasn't all negative. In fact, roughly three-in-four respondents said their partner was supportive of their weight-loss efforts and about half exercised the same amount or more in a relationship as when they were single.

"The good news is the survey shows that a healthy relationship and healthy eating habits can go hand-in-hand," says eDiets Director of Nutrition Services Pam Ofstein. "As it should! Take the support of your partner and commit to each other to build a healthier, stronger relationship and lifestyle."

The survey found that respondents took pleasure in snuggling up at home about as much as a long romantic walk together. Other interesting findings from the survey:

-- 57% feel that being in a relationship has a negative effect on their waistline
-- 63% feel their significant other would rather eat unhealthy foods or portions
-- 74% are more tempted to eat "bad foods" when they were with their partner
-- 75% said it was easier to maintain their diet when single
-- 59% would rather have a great relationship than a great body

For eDiets member Nancy R., who's lost 65 pounds so far on the Glycemic Impact Diet, this involvement didn't happen overnight.

"Once my husband realized that I was really invested in this process, it was like he flipped a switch," Nancy says. "Now he notices my hard work and encourages me in a way that works for both of us. He’s been right there encouraging me all the way. And when I have had struggles, he's never said a negative thing about it."

The encouragement Nancy gets from her husband is crucial even, if at times, unconventional.

"When I'm about to go work out he asks, 'Are you gonna go work it out?' and then he grabs my butt and says 'Squeeeeze!' and then he says, 'Ah yeah, buns of steel!'"

The key is to find what works for you and your partner and be supportive of each other. Make it playful.

"It may be easier to avoid those love handles when you’re single," says Pam, "but who says you can’t be with the one you love and get a handle on your waistline!"

To help you enjoy your lover this Valentine's Day without worrying about your waistline, Pam has these tips to keep you slim and sexy this time of year:

- Focus on your loved one. Think of things you can do for them or ways you can make their day. Be original or do something traditional. Send them flowers or a love note (an old fashioned tradition that never goes out of style); do the dishes or a chore you know they always put off. The possibilities are endless.

- Who says a romantic meal has to be a five-course dinner? Start with a few appetizers or starters that are low in calories or fat (like shrimp cocktail); a glass of wine and good conversation; and finish with a light, fresh fruit dessert.

- Be creative with dessert. Forgo the high-calorie temptations and choose something romantic and fun like strawberries with whipped cream or chocolate syrup. Or create a Passionate Parfait (layers of fresh berries with yogurt) in a champagne glass. Pull out those old wedding flutes you have packed away.

"Who says you can’t indulge a little and love your waistline at the same time? Not all things this day are filled with extra calories: flowers, time with your family or a quiet moment alone – indulge a little with the things that make you feel good," says Pam. "Of course a little dark chocolate or glass of wine can warm the heart a little, too!"

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

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Ask Pam: Will eDiets Work for Me?

How do I know that eDiets can work for me?

I love this question! And there is no better time than to check us out and give us a try!

I personally know eDiets can work for you because of what we offer. For those of you who aren’t familiar with our site (and even those who are), we offer plans that work with you – plans that fit your lifestyle and needs.

People ask what is the best plan to be on. Here's my answer: the one that works with you and the one you can enjoy! We can provide you one of our delicious meal plans (online or meal delivery) to follow and help you shed a few extra pounds or keep you right at the weight you want to be at.

eDiets is more than a Web site. To many of you out there – members and soon-to-be-members – here are just a few of the personal touches we provide that prove eDiets will work for you:

- Live support from credentialed nutrition experts to answer your diet questions via e-mail, phone or live chat (this one is dear to my heart!).
- Customized menus, recipes and convenience food options. Food you want to eat… and even a meal-delivery program!
- Personalized fitness plans designed by trainers just for you.
- An online community and member challenges (there's a support board for everyone!)
- Success stories to keep you motivated.
- Diet and fitness news, blogs, articles, podcasts, recipe videos… the list goes on.

Our members prove our success. We strive to provide plans that help you attain your goals (whether they are weight-, fitness-, or motivation-related) reasonably and make living well a lifestyle… and FUN!

We love what we do here and want you to feel that way about us. Our goal is to provide you with the tools and support to help you be the person you want to be. We look forward to your e-mails, calls, questions or comments. eDiets is here for you… join our family in 2010!

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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Ask Pam: Flu-Fighting Foods

With flu season here, are there any foods to help me stay healthy?

Well, Julie, you are what you eat! With the flu season already here, it sure is a good time to focus on staying healthy and eating well. We know that what we put in our bodies certainly has an effect on our daily functions and how we feel, especially when it comes to fighting off those germs and keeping the sniffles at bay.

Technically, there are no known cures for the common cold or flu, but a healthy lifestyle can work in your favor. First things first….wash those hands! That can really help to limit the spread of germs.

Here are a few things to consume that can help fight off infections and boost the immune system:

1. Fruits and veggies (dark green, red, orange, and yellow fruits and vegetables)
2. Foods with vitamin B6 (lean meats, fish, nuts, seeds)
3. Vitamin-E rich foods (nuts, mango, blueberries, papaya, pumpkin)
4. Omega-3 fatty acids (salmon)
5. Garlic (go for the raw garlic)
6. Yogurt (usually recommended to avoid dairy, but studies show that it can help reduce susceptibility to colds)

Besides eating some of the foods above, there are a few other ways to build up that immune system:

- Exercise: This is probably one of the last things your body wants to do when it's run down, but it can definitely help in terms of prevention. Aerobic exercise helps the heart pump harder, makes you breathe faster and you begin to sweat once your body heats up -- this helps to increase the body’s natural virus-killing cells.

- Water: Flush out that system and stay hydrated.

- Supplements (like Vitamin C or Zinc): Taking too much isn’t necessarily going to help shorten the duration or prevent flu or colds from happening, but they do play a role in immunity. Your best bet is to eat more zinc and vitamin-C rich foods and take that multivitamin.

Finally, these are the most important actions this season in defending yourself: RELAX, DON’T STRESS and SLEEP! We could probably all pay attention to this one!

Evidence shows that your interleukins (leaders in the immune system response against cold and flu viruses) increase in your bloodstream if you stimulate relaxation.

For those of you who say they don’t know how to relax (like me), take a moment, breathe deep and count back from 10. Think of something calming or anything pleasant in your mind. Don’t fake it though -- your body knows!

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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Ask Pam: Make Realistic Resolutions

What resolutions can I make this year that I can stick to in 2010?

Making resolutions that you can stick to this year is all about you! As you may have noticed by that statement, I didn’t say "up to you" – that's too much pressure. It’s that time of year to make resolutions – health, family, career, etc. – that are about you and what works for you.

When it comes to the new year, I think most of us want a fresh start (2009 was an interesting year for many of us), and it’s usually a good time for us to clean house and start new. Focus this year on the positive changes you can make and what is achievable. Think about things that you want to do, change, accomplish… remember what is important to you is what matters. We all have our own goals!

Whether this year you're looking to get healthier, feel better, fit in those favorite pair of skinny jeans, look sexy for the one you love (or in my case, have the energy to keep up with my kids), eating right in 2010 is all about what works for you.

So what simple, easy-to-keep resolutions can you begin with that can be carried out through the year… not just until February (Most of my big resolutions end there!)? Try these tried and true simple fixes (our eDiets members swear by them) for 2010:

- Add in one more fruit and vegetable serving each day. Whether you're good or not about eating fruits and veggies, you have room to add some more. This gets you in the habit of eating more each day!

- Add a whole grain. Change up that rice or pasta to whole-grain varieties. It's an easy way to get more fiber and nutrients.

- Down-size the portion. Simply take or make less. It's a simple way to cut back calories and still be satisfied. Our eyes are bigger than our stomachs.

- Pack snacks or meals. It's much easier to stay on track when your food is ready for you (less nibbling on other stuff), plus you save a lot of money.

- Don’t get caught up with time. Things happen and schedules aren’t always on track.

- Keep low-calorie foods in view to nibble on while you cook or bake. Who doesn’t taste or eat here and there as they cook (extra calories)? Have water or veggies (carrots are good) around to nosh on while you are preparing – it's an easy way to distract you from eating too much as you go along.

- Eat smaller meals and snacks throughout the day. This keeps you satisfied and helps with cravings and overeating (due to build-up of hunger).

- Set small, achievable goals along the way to stay motivated and on track.

- Be realistic. I like to think I am Superwoman, but there are some limitations!

- Have fun and keep busy. When you having fun and busy, you tend to be less bored (can help with limiting the nibbling).

- Reward yourself (my favorite). You deserve it and have worked hard!

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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Ask Pam: Save Money on Groceries

Members: Come sign up to join our team of experts as we talk about "Getting Back on Track" on Dec. 29, 2009 at 12 p.m. EST with Denise, DTR, CPT-AFAA and 9 p.m. with Kimberly, RD!

Are there any ways I can save some money on groceries without forgoing nutrition?

If you're like me, any place I can save a few pennies (or dollars…) helps. For most of us, this economy has put a squeeze on our spending; we're stretching our dollars as much as we can.

When was the last time you went to the grocery store and your bill was less than expected? With less money coming in and costs rising, it’s tough to cut corners, especially when it comes to food and nutrition.

But despite those factors, there are ways to eat cheaper, healthier and save a few dollars here and there. It may take a little thinking out of the box, but the payoff can be worth it.

There are definitely some tricks when making that next trip to the grocery store. follow these tips to help stretch out those dollars:

- Plan Ahead with a List: Knowing what you need and making a list will assist you in purchasing only the items you need. Do a quick sweep of your pantry and refrigerator and see what items you have and need. You can get in there, pick out the items on your list and be done quickly, efficiently and without items you didn’t intend to purchase.

- Make a Menu: Plan your meals or recipes prior to stepping foot in the grocery store. Think about items that can overlap for multiple meals. For instance, if a recipe calls for canned beans (it often doesn’t call for the entire can), think about other items it can be used in (soups, rice and beans, etc.). You waste less and you can make a few recipes out of it.

- Look for Sales: What is on sale for the week? You can take advantage of coupons and focus on the food items that are cheaper (use chicken instead of beef if it cost less that week). Sometimes if a recipe calls for a certain vegetable (e.g. string beans), substituting it for another vegetable (broccoli) that might be on sale works out better for your wallet.

- Go for the Season: Focus on the items (like vegetables and fruit) that are in season. Seasonal items are usually a lot cheaper and you get the freshest of what is out there in the market.

- Try Canned and Frozen Foods: If fresh is cheaper, it's usually the better option but buying canned or frozen can be a lot cheaper and easier. Many of them are just as nutritious (i.e. canned tomatoes) and less expensive, plus they last longer.

- Consider Protein Alternatives: Often as I mentioned, I pick the items on sale. You can usually substitute some of the high-cost protein items for cheaper, same-quality ones (e.g. tuna for tilapia, etc.). Or try substituting a less expensive protein source like using beans, eggs or tofu. And pay attention to portion sizes: When it comes to fish, meat and poultry, you can save a lot of money by eating the recommended portion size.

- Overlap Recipes: Casseroles or stews are easy dishes to make and you can use a variety of items – whatever you like (plus they freeze up well). Roasting a chicken is a easy meal and using leftovers the next day makes another perfect meal – pair it with couscous and mixed vegetables the first night and brown rice and a salad the next (two meals, one protein source).

- Never Go Hungry: Eat before you go. All of us fall victim to impulse buying when we are hungry. By having a quick snack prior to your visit, you can help curve that hunger and halt some of those items you just have to have.

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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