Mariah Carey

Mariah Carey's Diet - Pucture Perfect or Irresponsible?

The British Dietetic Association says celebrities are being irresponsible by endorsing fad diets that could be harmful.

The BDA's Amanda Wynne says, "We are concerned about these diets, and the way in which celebrities advocate them is irresponsible."

But are all celebrities' diet really so harmful and irresponsible? Let's take Mariah Carey - a singer whose remarkable voice helped her dance tunes reach the top of the pop charts and whose remarkable weight loss story made headlines recently. She lost weight rather fast (according to the plan, in 11 days) on new Dr. Shapiro plan "The Picture Perfect Prescription".

Dr. Shapiro said, "We helped get Mariah Carey started with the weight loss she has achieved - she lost about 10 pounds during the time we worked together." So what is this plan about?

Here are the four principles of the program:

1. Stress control

2. Exercise

3. Eating nutritious food that tastes good

4. Reaching out, maintaining optimism

"A perfectly tuned body will take you only so far. After that, researchers have discovered, the quality of your relationships with other people - in your personal, social and spiritual life," wrote Dr. Shapiro in his book. In fact, there's nothing in the plan that any doctor, psychologist, or fitness professional could call "irresponsible". This approach can help any dieter to improve health and life style, not only lose weight.

Sleeping Issues

Man! I am having some sleeping issues! I sleep just fine. I'm actually sleeping through the night which has always been an problem for me. But now, my back is killing me! I have this soreness between my shoulder blades. It been like this for the last week or so. I've also noticed that when I wake up I'm spread eagle on my back, hands above my head.

What the heck!

Muscle Soreness

Airline delays, telephone delays on hold, and now muscle delays. What's an athlete to do? Delayed onset muscle soreness (DOMS) is when you´ve worked, or worked out, hard and don´t really feel it until the next day.

In weight training, it happens when you try a new strength training exercise or one you haven´t done for a while, or go up in weights too quickly. Avoid it by starting extra light with a new strength training exercise. If you´re a beginner suffering from DOMS, it´s best to skip a couple days in your weight training program and wait until it clears up before working out. If you´re experienced and feel you can handle it, you can do a very light workout.

The good news is, the next time you do the strength training exercise it won´t hurt nearly as much the next day, unless you´ve let 2 months go by between weight training workouts.

Yoga is a great way to ease that muscle soreness. I do weights and cardio Mon-Wed-Fri and I try to do yoga on Tues-Thurs-Sundays. It really has helped to cut down on the tightness and soreness I feel after strength training. If you're new to yoga check out this Yoga for Beginners Kit to help you get started.

Changing Routines

Getting bored? Not overtraining but thinking of giving your weight training program a rest? Make changes in your weight training routine every 6-8 weeks to keep from getting stale and reaching a strength training plateau.

Calorie Burning

If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.

Summer Berry Shortcakes With Tangy Lemon Cream

INGREDIENTS

Berries

1 lb fresh strawberries, cored and halved2 containers (5.6 oz each) fresh blackberries2 containers (4.4 oz each) fresh blueberries1 container (6 oz) fresh raspberries1/3 cup sugar2 tbsp chopped fresh mint2 tbsp fresh lemon juice

Lemon cream

1 cup fat-free sour cream3 tbsp sugar2 tsp grated lemon zest

Shortcakes

2 1/3 cups all-purpose flour

2 tbsp sugar

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/8 tsp ground nutmeg

5 oz unsalted butter, cut into very small pieces and chilled

1 cup plus 2 tbsp lowfat buttermilk

PREPARATIONS

For berries:

Combine berries in a bowl.

Add sugar, mint and lemon juice; toss well and chill, tossing occasionally, 4 hours or overnight.

For lemon cream:

Combine sour cream, sugar and lemon zest in a bowl; mix well.

Chill at least 1 hour.

For shortcakes:

Heat oven to 400°.

Line a baking sheet with parchment paper or coat with cooking spray. Whisk flour, sugar, baking powder, baking soda, salt and nutmeg in a bowl until well blended. Using a pastry blender or 2 knives, cut butter pieces into flour mixture until it resembles coarse crumbs. With a rubber spatula, stir in 1 cup plus 1 tbsp buttermilk until just moistened and dough begins to form (it will be sticky at this point). With lightly floured hands, gently knead dough 3 or 4 times until it holds together. On a lightly floured surface, gently roll dough with a rolling pin into an 8 1/2-inch circle about 1/2 inch thick. With a floured 2 1/2-inch biscuit cutter, cut out 8 circles from dough and transfer to baking sheet. Discard dough scraps. Brush top of each shortcake with remaining 1 tbsp buttermilk. Bake until shortcakes rise and turn lightly golden, 16 to 18 minutes.To serve:Cut each shortcake in half crosswise. Place the bottom on a plate and top with 3/4 cup berry mixture and 2 tbsp lemon cream. Cover with top half of shortcake.

Serve immediately. Makes 8 servings

Strength Training and Resistance Bands

Get on the resistance bandwagon! Resistance bands are easier and more flexible than barbells, dumbbells or even hand weights. Your weight training routine will benefit from adding at least one strength training exercise that uses a resistance band.

Try doing squats while pulling on the resistance band wrapped around a doorknob (this weight training exercise strengthens the butt, thighs, back, chest, triceps and biceps).

Be careful in your resistance band strength training to:

• Secure the band around objects, otherwise the ends can come loose and possibly cause an injury

• Before and during every session of your weight training program, make sure your hands aren't damp, sweaty or slippery

If you're accident prone, look into buying a resistance band with safety features (the B-Lines Resistance Bands Upgrade Kit includes a door attachment with safety strap, so you can attach your band to a doorjamb or even a tree and pull, pull, pull without fear).

Gaim has a great Pilates for Beginners Kit that has a natural latex Heavy Band for resistance, a durable foam Seat Riser with two cushions to support belly and neck and Pilates B.E.A.M. Fundamentals VHS Tape.

Fit Tip of the Day

Buy a nice wardrobe that will fit you in two months if you stick to your fitness plan.

Killer!

Today's workout was brutal! Wednesday is triceps and back day. Although I must say that I don't mind them too much. I think Monday is the worst - chest and biceps. Friday is legs that sucks too.

So Casey says that my body is conditioned. I'm in shape. Now I've just got to push myself harder. Do more reps. Go to the point of fatigue.

This all sucks! I'm tired! I just wanna be thin already!

Low Carb Diets. Is This Right For You?

Many Celebrities Choose Low Carb Diets. Is This Right For You?

Many if not most of the stars limit pasta, bread and refined carbohydrates to quickly shape up for movies: Ben Affleck was known to stick with his low carb foods while losing weight for his role in Pearl Harbor. Many musicians and pop stars also enjoy low carb diets that help them to prepare for concerts and tours and maintain energy levels while slimming down.

If you decide to choose this way of eating, you'll join the Friends' star Jennifer Aniston, Ellen DeGeneres, Natalie Maines, Bill Clinton, George Michael, Ben Affleck, and Renee Zellweger who keep their plates packed with "good" fats and lean protein while cutting down on "bad" carbohydrates and "bad" animal fat. Simpson has said she likes the lifestyle approach of the South Beach, while Jennifer Aniston prefers the 40:30:30 ratio of the Zone Diet. But how do you know if this celebrity's choice is right for you?

Here's a tip. A low-carb plan is your ideal "celebrity diet" if you don't mind:

1. living on meat, fish, eggs, and cheese

2. cutting back on white bread, potato, rice, pasta, and pizza

3. snacking mostly on nuts

Inexpensive Protein

Your sports nutrition diet doesn't have to break the bank. If you want to add extra protein to your sports nutrition diet, an inexpensive source is soy. Soy is not just tofu - which I think is kinda gross. I actually don't eat a lot of meat so I get most of my protein from soy. I use a soy proteing powder which I add to my smoothies. Of course, a good quality commercial protein powder is the best choice if you want really good control over your dietary choices.

You can get soy proteing powder at Whole Foods or any health food store. If you don't think you'll like the powder, DrSoy has great tasting snacks like protein bars, soy nuts and trail mix.

Penelope Cruz

Sleeping Beauty: Penelope Cruz's Secrets of Staying Naturally Thin

Penelope Cruz Doesn't seem to have body weight problems but she decided to start a healthier life style so she quit smocking, started exercising, meditating, and paying more attention to sleep quality.

Penelope claims that sleeping 12 hours a day helps her to remain naturally thin. Can it be true?

The Annals of Internal Medicine suggests that getting enough sleep may help reduce weight gain while sleep deprivation alters important hormone levels resulting in increased appetite. The journal published results of clinical study showing that during sleep restriction, there was an 18% decrease in the appetite-reducing hormone leptin, 24% increase in hunger, and 23% increase in appetite."This is a new and very exciting area of research which raises the possibility that lack of sleep may be an unrecognized and potentially modifiable risk factor for obesity," explained Jean-Philippe Chaput of Laval University in Quebec, Canada.

Sleep seems to be as important as nutrition and exercise in a healthy diet plan. Americans sleep an average of 6 hours instead of recommended 8 hours minimal. Poor sleep can be seen as a symptom of a stressful lifestyle, which adds to the obesity risk as well.

Celebrities on Diet Pills: the Price For Quick Fix

Nicole Richie's health condition, which reportedly is in the realm of anorexia, was caused by diet pills. She is on Hoodia - an herb that dramatically reduces appetite. Researchers at Brown University in Rhode Island showed that the chemicals in Hoodia stimulate nerve cells in the brain area controlling blood sugar levels and appetite.

Britney Spears is on Zantrex-3 - a new diet supplement based on caffeine and herbal stimulants: yerba mate, guarana, damiana, schizonepeta, green tea, peper nigum, teibetan ginseng, panax ginseng, maca root, cocoa nut, kola nut, and thea sinensis complex.

Anna Nicole Smith is on Trimspa. Trimspa was reformulated into an ephedra-free version after ephedra was banned in the United States but it is still a potent stimulant anyway. Anna Nicole reportedly lost a total of 69 pound taking 6 pills a day plus a laxative. Though she did change her diet, she thinks that the main effect has been caused by diet pills.

There's no doubts that diet pills work. However, at what price? Beyond appetite decrease, diet pills they have plenty of effects on the body and mind - jumpiness, anxiety, insomnia, high blood pressure, inability of concentrate - all due to their rather nondiscriminatory action on the brain.

Drew Barrymore

Drew Barrymore's Weight Management: The Virtue of Moderation

Drew Barrymore is one of the rare actresses who is not afraid of being curvy and loving food and eating - but she has to constantly watch her weight. In 2004, Drew lost more than 20 pounds and has kept it off.

To stay in shape, Drew runs five miles, three times a week. She told Vogue magazine: "The thing that really changed is exercise. I didn't exercise before. But ever since I started, my body has really, really changed."

As to the diet, Drew used to be a vegan but now she does eat meats. "I don't put strict limitations on myself anymore, if I want something, I'll have it but in moderation,' she told the London Daily Star.

Watching what - calories, fats, or carbs?

With seemingly endless amount of diets in the world, it all boils down to only three principal types of them: limiting calories, fats, or carbohydrates. Which one is best for you?

Generally, limiting calories is a very beneficial approach, health benefits-wise. It also requires self-discipline, so the best results are achieved with programs offering planning, support, and psychological services, online or offline.Limiting fats works well for physically very active people, not obese, and spending high amounts energy including calories from food carbohydrates.

For obese people and those with insulin resistance, the best way of eating is limiting their carbohydrate total intake and/or the kind of carbs in their foods (complex versus simple, fast absorbing versus slowly absorbing).

Stretching

Stretch to Where You Feel It

Don't take pains with your muscle stretching. Stretch to where you feel the stretch in the target muscle, and hold it. Don´t stretch to pain. Don´t bounce. Certain athletes need to do fast, ballistic stretching exercises for their sport, but this is high risk and is not appropriate for most exercisers.

Hamstring Stretch

For a good hamstring stretch, lie on your back on the floor. Leave one leg extended on the floor and raise the other, knee straight, until you feel the stretch in your hamstring. Loop a towel around your leg and hold the ends in your hands to make it easier. Remember to always warm up well before stretching!

Corner Stretch for Chest

Forget all your grade school fears--standing in a corner is one of the best stretching exercises. Stand facing a corner with one hand on each wall, about chin level. Lean forward until you feel a stretch in your chest and shoulders. Repeat this muscle stretching technique for flexibility.

Neck Stretch

Got a pain in the neck? Muscle stretching can help. Maintain your ability to look behind you by keeping your neck flexible through neck stretching exercises. Turn your head as far as you can so your chin is over your shoulder, or close, then hold for 20 seconds. Repeat the stretch on the other side. Don't hold your breath.

Stretch Out a Cramp

Got a cramp? Loosen up and relax. Try stretching out a muscle cramp. For instance, for the calf cramp, or "charley horse," pull your toes up toward your shin in an opposing stretch. The calf muscle pulls the foot down, so you want to do muscle stretching and stretching exercises in the opposite direction to offset a cramp.

Drop Sets

Don't drop the ball. You can incorporate drop sets in a weight training routine sometimes for variety, but don´t make them the mainstay of your strength training workout. They are best done on selectorized machines, but you can also go down the rack of dumbbells. Start your strength training exercise with a weight you can lift 8-10 times. Do a set to fatigue, immediately put the pin in the next lighter weight and do another set to fatigue, then do the same thing one more time. If you can do more than 10 reps on any of them, start with a heavier weight next time.

I'm Starving! Not Really....

I feel like I'm losing my way. I've been doing really well w/my weight loss efforts. Even though I feel like I'm losing weight very slowly. I know I'm doing it the right and healthy way. But I'm seriously stressed about a lot of things right now.

I'm starting to have those food cravings that make no sense. Staring in the fridge as soon as I finish eating. Getting up at midnight b/c I think I'm hungry when I know I'm not. I want a cupcake. One of those kinds they sell at the grocery store for kids parties, w/the white icing and the stupid little clown sticking out of it. I want to a rootbeer float. I want a devil's food donut. I want Roscoe's Chicken & Waffles. I want a chocolate shake from Jack n' the Box. I want Golden Bird. I want a birthday cake from Costco w/white cake and white icing - and my birthday is 3 months away.

Argh! Weight loss sucks!

When to Work Your Abs

Lots of people work their abs every day, but that is not usually the best way to do it. Treat your abs like other skeletal muscles and work them every other day for best results. Do two or three different exercises, with two or three sets of each. Do your ab exercises slowly and to the point of fatigue.

Deep Water Running

Try running in the deep end of a pool, wearing a flotation belt, for a more intense water exercise workout. Use your ordinary upright running style. Deep water running is good for rehab and for athletic training, as you can work hard with no impact. This is different, and more vigorous, than water aerobics exercises, which are generally done in the shallow end.