Ejército detiene a 4 tras enfrentamiento en NL

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Deliciously Healthy Barbeque

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By Keri Glassman, MS, RD, CDN
eDiets Contributor

Summer is primetime for backyard socializing, complete with plenty to munch on. I have many clients that find these months to be the most challenging time to “go light” and maintain (let alone lose) weight.  However, barbecues don’t have to wreak havoc on your diet.  Follow these tips and tricks to enjoy your summer parties AND fit into your bikini the next day!

If you’re on chef duty at the BBQ this year, here are some recipe ideas to help you fire up the menu without your weight loss goals going up in flames:

Make your own chips. Thinly slice beets, purple potatoes, and parsnips. Lightly drizzle with olive oil, salt and pepper. Bake at 350 degrees until crispy.Create a dip with a kick. Dip blue corn tortilla chips in plain, non-fat Greek yogurt mixed with ½ teaspoon red pepper flakes.Whip up a festive fruit salad. Combine sliced strawberries, blueberries, sliced apple & fresh mint, or try pomegranates, blueberries & sliced dragon fruit.Slice up some crunchy veggies. Serve sliced peppers, cucumbers, carrots, cherry tomatoes and jicama with chunky, homemade salsa.Fire up the grill. Grill a lean beef burger and top with a slice of tomato, white onion, red-leaf lettuce & crumbled bleu cheese. And don’t think the grill is just for meat. Try grilling fresh fruit like melon and pineapple or vegetables like carrots and eggplant.Add color to your salad. Sick of the same old salad? Spice up the salad options by throwing in fun items like avocado, pomegranates or grapefruit slices.  Or whip up a new dressing like a homemade blueberry or cilantro lime vinaigrette.  The more creative the salad, the more you will eat!Mix and match colorful kebabs. Mix and match your favorite lean proteins and veggies like chicken, pork, scallops, red peppers, eggplant, cherry tomatoes, and cubed blue potatoes. A kebab is a great way to try a bit of everything in one portion-controlled dish.Make a simple sangria. Combine a bottle of white wine with 1 cup fresh raspberries, 1 cup fresh blackberries, 1 cup sliced white peaches and 2 tablespoons agave.

Join Keri for her latest member meeting, “Deliciously Healthy Barbeque,” on Tuesday, July 26th at 2pm and 9pm ET. See you in the chat room!

Keri Glassman

Nationally recognized nutrition expert and published author Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a “whole person” approach to health and wellness. She has dedicated her career to creating services and promoting education through her “Nutritious Life” brand.

She has authored two books; the most recent is The O2 Diet. The Cutting Edge, Antioxidant-Based Program That Will Make You Healthy, Thin and Beautiful. (Rodale, December 2009.) This book translates complex scientific research on antioxidants and the ORAC scale into useful and useable tools that everyone can benefit from. It empowers people to live a more Nutritious Life by combining a nutrient dense, high antioxidant diet with the other components of the Nutritious Life Cycle. The O2 Diet follows the Snack Factor Diet, (Crown, 2007.)

Keri is a contributing editor and advisory board member for Women’s Health Magazine, and was the first registered dietitian to create a real food based snack bar, KeriBar. Additionally, Keri is the Nutrition and Health contributor for NBC’s LX New York, and is regularly featured on national television programs including The View, Dr. Oz, The Doctor’s, The Wendy Williams Show, NBC The Today Show, ABC Good Morning America, MSNBC and The Fox News Channel. Keri has a blog on AOL Health/That’s Fit, and writes a monthly newsletter for Ediets.com.

Keri resides in New York City with her husband Brett and their children, Rex and Maizy.

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Abs 101: 3 Steps for Flat Abs

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Are you ready to learn? School is in session and eDiets is going to teach you everything you need to know to safely and effectively lose weight!

By Raphael Calzadilla, BA, CPT, ACE
Fitness Pro

A while back, I wrote “Pro Tips For A Tight, Flat Tummy.” My goal was to teach that in order to get a flat and tight tummy, you need to reduce body fat through a calorie-reduced nutrition program, incorporate strength training (2-3 days per week) and cardiovascular exercise (3-5 days per week for at least 30 minutes) to stimulate the metabolism.

If you think 100 or 1000 abdominal crunches a day will give you celebrity abs, then please re-read the paragraph above. I sometimes overemphasize this point because of all the myths we’re bombarded with about how to actually flatten the abs.

My goal is to provide you with an abdominal routine that will strengthen and tighten your abs. No anatomy lesson today, just the workout — direct and no nonsense.

The effectiveness of any exercise is based on proper technique, sufficient intensity and intelligent frequency. So work it hard!

1. Reverse Ab Curl

This exercise is for the lower abdominal area. I’m always amazed how many people always start their abdominal routine with some sort of a crunch movement for the upper ab region, yet most of the complaints I receive pertain to the lower portion of the abs.

To perform the exercise, lie on a mat with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise. Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. Slowly return to the starting position.

Exhale while lifting your hips and inhale while returning to the starting position. Don’t focus on your legs pulling inward. Instead, place all your focus on the lower abs pulling in. It may be difficult to initially concentrate on the area, but once you practice it enough with the correct mental concentration, you’ll really feel the area being worked.

2. Double Crunch

The Double Crunch is a great exercise because when performed correctly, it focuses on both the upper and lower abdominal region.

Lie on a mat face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed gently over your chest or on the sides of your head with the finger tips touching gently. Contracting your abdominals, raise your head and legs off the floor toward one another. Crunch hard and tight. I want you to hold the contraction at the top of the movement for one second.

Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck.

3. Bicycle Maneuver

Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.

Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.


If you’re a beginner, perform each movement slowly and at your own pace. Try for 15-20 repetitions on each exercise and take your time moving from one exercise to the next. Perform only one cycle. A cycle is defined as performing all four exercises in order. Attempt the routine three days per week on non-consecutive days of the week. Don’t worry if you can’t get the recommended rep range. Do as many as possible with good form and try to increase week to week.

For those with more experience, perform three cycles with one minute rest between each cycle. The key is to keep the intensity level high. As you progress, you’ll be amazed at how many reps you can perform and how hard and tight your abs get. Perform the routine three days per week on non-consecutive days.

Remember, work at your own personal fitness level and focus on perfect form to avoid injury and in order to isolate the muscle. Also, don’t forget to stretch after every workout for 5-10 minutes.

This routine is effective and produces results when you’re consistent on your eDiets nutrition plan and overall exercise program. It’s all about balancing all the components to achieve your celebrity abs.

Check with your doctor before beginning any exercise program.

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.

Continue your weight-loss education at the eDiets Learning Center and get all the information you need to lose weight!

eDiets Meal Delivery makes losing weight for summer simple and delicious! We send you 3 full meals a day plus snacks to keep you energized and satisfied. Get your free week of food!

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Food Pyramid Gets a Face-Lift with New MyPlate

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By Pam Ofstein, MS, RD, LDN
eDiets Director of Nutrition

ChooseMyPlate.govThe new face (graphic symbol) of nutritional advice for consumers was released today by the United States Department of Agriculture – MyPlate. The goal is to send a simpler message to the nation when it comes to nutrition and understanding the importance of balance, variety, moderation and adequacy. Long gone are the days of MyPyramid and other pyramid icons (too many revisions to name) which to many of us seemed unpractical to understand and didn’t provide the basic information to help us eat healthier or make changes in their eating habits.

I can’t promise the new icon will solve our obesity epidemic or make us all healthier, but MyPlate should provide an easier, friendlier view of how to eat practical and work towards adopting the recommendations set forth of the 2010 Dietary Guidelines for Americans (see below). We are steering away from triangles with lists and pictures of foods to eat or limit, and heading in the direction of focusing on basic food types (like fruits) to include visually.

The new MyPlate icon is a simple plate split into four sections representing a different type of food (protein, whole grains, fruits, and vegetatables). Each section varies in size (for example protein is a smaller part of the plate than vegetables) depending on the recommended portion of each food an individual should eat.

I think to most of us, the previous Food Pyramid didn’t say much to the majority population out there. In fact, to most of us it was pretty confusing or simply didn’t provide the information that we needed. It is important to know the types of foods to eat (pictures of good fats, fruits and vegetables, lean proteins, etc.) as seen on the pyramid, but when you begin to say 2-3 servings of this and 6-11 servings of that, to most of us it doesn’t tell us what our meal should look like. It isn’t just about the foods; it is about the portions and what a meal looks like.

Simpler is often better. In this case, basic, direct guidelines may help make a difference or at a minimum reinforce what nutrition experts have been preaching: moderation, portion control, whole grains, fruits and vegetables, low-fat dairy and more water!

Here are the Dietary Guidelines 2010 messages for consumers:

Balancing Calories

Enjoy your food, but eat less.Avoid over-sized portions.

Foods to Increase

Make half your plate fruits and vegetables.Make at least half your grains whole grains.Switch to fat-free or low-fat (1%) milk.

Foods to Reduce

Compare sodium in foods like soup, bread and frozen meals, and choose the foods with lower numbers.Drink water instead of sugary drinks.

eDiets Meal Delivery makes losing weight for summer simple and delicious! We send you 3 full meals a day plus snacks to keep you energized and satisfied. Get your free week of food!

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