24 Ways to Lose Weight Without Dieting

Time Your Meals

Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make it last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body's fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating.

Sleep More, Weigh Less

Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities -- and the usual mindless snacking -- you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, too. There's evidence that getting too little sleep revs up your appetite, making you uncommonly hungry.

Serve More, Eat More Veggies

Serve three vegetables with dinner tonight, instead of just one, and you'll eat more without really trying. Greater variety tricks people into eating more food -- and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.

When Soup's On, Weight Comes Off

Add a broth-based soup to your day and you'll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.

Go for Whole Grains

Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol profile, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.

Eyeball Your Skinny Clothes

Hang an old favorite dress, skirt, or a smokin' pair of jeans where you'll see them every day. This keeps your eyes on the prize. Choose an item that's just a little too snug, so you reach this reward in a relatively short time. Then pull out last year's cocktail dress for your next small, attainable goal.

Skip the Bacon

Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.

Build a Better Slice of Pizza

Choose vegetable toppings for pizza instead of meat and you may be able to shave 100 calories from your meal. Other skinny pizza tricks: Go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.

Sip Smart: Cut Back on Sugar

Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you'll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.

The liquid sugar in soda appears to bypass the body's normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so the soda drinkers. They gained 2.5 pounds in four weeks.

Sip Smart: Use a Tall, Thin Glass

Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories -- and your weight -- without dieting. You'll drink 25%-30% less juice, soda, wine, or any other beverage.

How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass -- even experienced bartenders.

Sip Smart: Limit Alcohol

When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you'd normally limit.

Sip Smart: Go for Green Tea

Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.

Slip Into a Yoga State of Mind

Women who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association. What's the connection? The yoga regulars reported a more "mindful" approach to eating. For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.

Eat at Home

Eat home-cooked meals at least five days a week. A Consumer Reports survey found this was a top habit of "successful losers." Sound daunting? Cooking may be easier than you think. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.

Catch the 'Eating Pause'

Most people have a natural "eating pause," when they drop the fork for a couple of minutes. Watch for this moment and don't take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you're full, but not stuffed. Most people miss it.

Chew Strong Mint Gum

Chew sugarless gum with a strong flavor when you're at risk for a snack attack. Making dinner after work, socializing at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don't taste good.

Shrink Your Dishes

Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less. Cornell's Brian Wansink, PhD, found in test after test that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day -- and 10-20 pounds in a year. In Wansink's tests, no one felt hungry or even noticed when tricks of the eye shaved 200 calories off their daily intake.

Get Food Portions Right

The top habit of slim people is to stick with modest food portions at every meal, five days a week or more. "Always slim" people do it and successful losers do it, too, according to a Consumer Reports survey. After measuring portions a few times, it can become automatic. Make it easier with small "snack" packs and by keeping serving dishes off the table at meal time.

Try the 80-20 Rule

Americans are conditioned to keep eating until they're stuffed, but residents of Okinawa eat until they're 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don't miss it.

Eat Out Your Way

Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:

• Split an entrée with a friend.
• Order an appetizer as a meal.
• Choose the child's plate.
• Get half the meal in a doggie bag before it's brought to the table.

Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.

Reach for the Red Sauce

Choose marinara sauce for pasta instead of Alfredo sauce. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces. But remember, portion size still counts. A serving of pasta is one cup or roughly the size of a tennis ball.

Go Meatless More Often

Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than meat eaters. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.

Burn 100 Calories More

Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Try one of these activities:

• Walk 1 mile, about 20 minutes.
• Pull weeds or plant flowers for 20 minutes.
• Mow the lawn for 20 minutes.
• Clean house for 30 minutes.
• Jog for 10 minutes.

Celebrate

When you've kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You've moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes -- or on occasion, indulge in a small slice of cheesecake.

7 Ways to Go Green — and Save Money and Calories Too!

Have you "gone green" yet? There are many steps you can take to give back to the environment so we can all continue to enjoy our beautiful planet! Doing something positive for the environment is not as hard as it may seem. Here are a few simple ways you can show our planet your love — and save money and calories too!

• Carry your own bags. Invest in solid canvas bags you can take with you on your weekly shopping trip so you don't have to use paper or plastic. Some stores even offer a discount if you bring your own bags.
• Bring your own bottle. Instead of shelling out a buck or more for a bottle of water at the gym, fill up an aluminum water bottle at the fountain. Keep a mug or glass on your desk at work to refill at the cooler.
• Pack your lunch. Cut down on restaurant take-out packaging by bringing last night's leftovers for lunch in a washable container. You'll save on calories, fat, and sodium, too!
• Ride your bike — or walk! Save on gas and reduce emissions by biking or walking to work or to run errands. Public transportation is an environmentally friendly option as well. If you must drive, at least combine your errands so you can do them all in one trip. You'll save time too!
• Wear a sweater. Turn the heat a few degrees lower in the winter — and a few degrees higher in the summer — to save energy. Stay warm — or cool — by dressing for the season.
• Sort your garbage. Set aside paper, magazines, aluminum cans, and plastic and glass bottles for recycling. Contact your sanitation department to find out about pickup options or where to drop the recycling off. In many states, you can recycle bottles and cans at local supermarkets — and get back a deposit for each one!
• Make your own gifts. For birthdays, holidays, and other occasions, create unique gifts at home instead of buying something (typically with disposable packaging) at the store. Bake or cook a special treat, give a nice piece of clothing or jewelry that you haven't worn in a long time, or write a poem on a homemade card — it's really the thought that counts!

Make it an Earth-friendly week! Try one of these suggestions on two days in the week ahead — or come up with more ideas of your own to protect the environment. The possibilities are endless!

Aspirin Therapy for Preventing Heart Attack and Stroke

You may have heard about studies linking a daily dose of aspirin with a reduced risk of heart attack and stroke. Is aspirin therapy right for you?

Aspirin appears to lower the risk of blood clots that can cause a heart attack or stroke, and research has shown that people who are at high risk for cardiovascular disease can benefit from a low dose (75 to 325 mg) taken daily. Aspirin therapy seems especially helpful for those who have already had a heart attack, a stroke, or some other evidence of atherosclerotic vascular disease, or those who are at significantly increased risk because of abnormal cholesterol, high blood pressure, or diabetes.

However, for people at lower risk, the benefits of taking aspirin are less clear — and may be overshadowed by an increased risk of bleeding, a side effect of aspirin that can be quite dangerous. The risk of bleeding is also increased in those who take blood-thinning medications such as warfarin (brand name Coumadin).

The bottom line: Talk to your doctor to see whether low-dose aspirin therapy is right for you. Have the doctor assess your cholesterol level, blood pressure, and other factors to determine your heart disease and stroke risk. Don't forget to mention any other medical conditions you have and any other medications or supplements you take on a regular basis (including nonprescription products).

And remember, the other healthy lifestyle changes you are making — including eating a healthy, balanced diet rich in fiber and whole grains, avoiding unhealthy weight gain or losing weight, and getting regular exercise — also cut your risk of heart problems and stroke in the future.

The Weight-Depression Connection

Did you know that in any given year, around 18 million American adults deal with depression or a related condition? Depression is more than just persistent feelings of sadness or being "down in the dumps" — it's an illness that affects your body, your mood, and your thoughts. It's a leading cause of disability, and experts think that many people who experience depression do not receive a diagnosis or treatment. That's a shame, since treatment helps 80&37; of people recover from episodes of depression within a year.

While the connection is not yet understood, experts have noticed a link between obesity, lack of physical activity, and depression. The relationship between depression and weight gain can be likened to the chicken-and-egg scenario. Sometimes depression strikes first, leading to weight gain and an inability to muster the motivation needed to tackle the problem. Other times, excess weight gain leads to depression, which then makes tackling the weight gain even harder.

In any case, it's important to know that safe and effective treatments for depression, including cognitive behavioral therapy (either alone or in combination with prescription medications), are available. Medical studies have shown that regular exercise, along with other treatments, can also help to relieve the symptoms of depression.

Help is out there — but to get it, you must take the first step. In addition to eating well and getting regular exercise, talk with your doctor if you have concerns about your mood. If you have depression, facing it will only make all your life struggles — including the one with your weight — much easier to face. So don't delay.

Four Rules of Thumb for Planning a Balanced Meal

You've probably heard of — and maybe tried — many different diet strategies. Some diets encourage you to cut starches entirely and stick with just veggies and meat. There are diets that won't let you have even a tiny bit of fat. Still others ask that you balance your meals by eating precise percentages of different foods. Really, though, eating a balanced, nutrient-packed meal is simple! You can do it any night of the week, without a graph or a scale, with almost any kind of food you enjoy. Just follow a few rules of thumb when you're planning your meal.

• Variety counts! Are you eating the most nutritious foods from several food groups? Always go for the basics — whole grains, a rainbow of fruits and vegetables, and lean proteins. This strategy can help you get as many different nutrients as possible without loading up on calories!
• Portions are key. Use the Nutrition Facts label on foods to get a sense of what a real portion is, then stick with it! Another good rule of thumb is to fill half your plate with veggies, a quarter with a single serving of protein, and another quarter with a healthy starch. That's really all there is to it!
• Balance high-calorie foods with low. You can have an occasional sweet or a cheesy casserole! Just be sure to factor it into your entire day's calorie intake: If you splurge at one meal, stick to a simple salad or some other low-cal dish at another. You can do it!
• Focus on fruits and veggies. This is timeless advice! Fruits and vegetables are amazing sources of nutrients, and researchers are proving that they can fight all kinds of diseases! Shop for crunchy greens, sweet red berries, all colors of bell peppers — the sky's the limit! Make these the foundation of all your meals and you'll take a big step toward better health!

Try These Activities to Amp up Your Cardio

Want to build a body that you'll love? The best thing you can do for your figure is also one of the most convenient — cardio! Also known as aerobic or cardiovascular exercise, cardio includes any type of exercise that kicks your heart rate up — which is vital for burning calories and losing weight.

How can you amp up your cardio? That's completely up to you! There are many excellent cardiovascular activities out there that you can do indoors or outdoors, alone or with a friend. If you're new to my program, I suggest starting with indoor or power walking, light jogging, or even alternating between the two, until you get your body used to activity. Swimming and water aerobics are also highly effective forms of cardio (and toning) exercise — particularly if you have joint or knee problems. If you're feeling adventurous, try in-line skating, a salsa dance class, or kickboxing. Call a friend who's also trying to get in shape and ask her to join you on a bike ride or in a game of tennis! The possibilities are endless!

Don't forget: You can also squeeze in cardio in the privacy of your home, especially if you own a treadmill or an elliptical machine. Or you can pop a workout DVD in your TV or computer and work up a sweat that way. The best part about cardio is that your metabolism stays charged for up to two hours after your workout ends, so you'll continue to burn fat and calories even after you've stopped exercising!

Using Meal Replacements

You've probably seen shakes and bars designed to be drunk or eaten in place of a regular meal. You may wonder, Are they a good choice for weight loss?

In general, it's better to learn how to choose healthy foods and eat them in reasonable portions than rely on a shake or bar to do it for you. However, meal replacements can be a good choice if you use them to replace a meal, such as breakfast, that you would normally skip. They can also be a healthy choice if you're caught in a pinch or need to eat on the go.

While meal replacements can be a convenient way to cut calories, it's important to keep in mind that not all products are created equal. Check the Nutrition Facts panel and make sure that the number of calories and other nutrient values fit in with your meal plan. At the Duke Diet & Fitness Center, we often recommend brands like Slim-Fast and Glucerna.

Also keep in mind that drinking a shake or eating a bar may not be as emotionally or physically satisfying as eating a well-balanced meal containing the same amount of calories. For example, compare drinking a 220-calorie meal replacement shake with eating a breakfast of one cup of fresh strawberries, four ounces of low-fat yogurt, and a slice of whole wheat toast. The second meal has the same amount of calories, but it would probably leave you feeling much more satisfied.

So make time for "real" food whenever you can, and use meal replacements as a backup plan. Remember, a meal replacement may be a better choice than a burger and fries, but there's no substitute for learning to make healthy food choices for life.

Reap the Health Benefits of Laughter!

When was the last time you had a good giggle attack? Laughter is not only fun — it has proven health benefits as well. By laughing more often, you automatically improve your mood (and the moods of those around you!) reduce stress and nervousness, and lower your blood pressure. It's hard to stay stressed when you're chuckling away, right?

Laughter can also improve your relationships — research shows that most couples place high value on each other's sense of humor. A shared joke with a co-worker can help bond you as friends.

How can you let more laughter into your life? The next time you reach a weight-loss goal, reward yourself by renting a funny new movie or meeting a friend at a local comedy club. Call a friend and reminisce about a funny story from your past. Organize a silly group activity — a board game or scavenger hunt — for your kids and their friends, and be sure to play along! Finally, don't forget to laugh at yourself — especially on the days when everything seems to go wrong. Laughter just may get you through your next bad day. When all else fails, switch on the TV and watch a funny show. Relax, enjoy, and let the laughs flow!

Strength Training for the Cardio Lover

Exercise doesn't have to be fast, intense movement that makes you sweat profusely. The longer and faster you exercise doesn't always mean better results. While it is true that cardio-respiratory fitness (exercises like walking, running, or cycling) is essential in improving the health of your heart, lungs, and circulatory system; you must not forget the importance of muscular strength and its ability to maximize your workout to make you look and feel better. Working with resistance speeds up your metabolism which helps your body keep working when you are at rest. It also increases your bone strength, reduces injury risk, and improves your physical appearance. Cardio exercises are an excellent way to burn fat, but put your running shoes aside a few days out of the week and focus on strengthening your muscular system.

It is best to split up your strength training workouts to isolate your upper body and lower body on different days. You can even work your abs and core another day if you find time. Follow the fitness plan below to help you incorporate strength training into your weekly exercise regimen.

DAY 1: Upper Body

• Push Up with Knees Bent: While on your hands and knees with your arms slightly further than shoulder width apart, bends your elbows bringing your chest to the ground. Return to start and repeat.
• Tricep Extensions: Grab one dumbbell; raise your arms overhead bending your elbows near your ears. Slowly straighten your elbows until your arms are vertical to the floor.
• Dumbbell Hammer Curls: Standing with feet shoulder width apart, place dumbbells in your hand and at your side. Slowly bend your elbows so that your arms and the dumbbell come up to your waist. Repeat.
• Single Arm Bicep Curls: Extend one arm straight out with a very light weight in hand. Pick a slightly heavier weight and perform slow bicep curls on this arm. (Switch arms make sure the lighter weight is in the hand of the extended arm)
• Front Raises: Standing with feet shoulder width apart, place dumbbells in your hand and palms facing your thighs. Slowly lift your arms up to your chest, keeping them fully extended. Return to start and repeat.

DAY 2: Lower Body

• Lunges: Standing upright, bring one leg in front of you while bending your back leg: Make sure the thigh of your front leg is parallel to the ground with a 90 degree angle at your knee. Return to start and repeat by bringing the other leg forward.
• Squats and Squat Pulses: With your feet wide and back straight, bend your knees slowly as if you were preparing to take a seat. Pause when your thighs are parallel to the ground and return to start. Speed up for pulse-like movements.
• Step Ups: Find a stable bench or chair and step up one leg at a time. Jump up for more intensity.
• Leg Lifts: On your hands and knees, slowly lift one leg. Attempt to bring your heel to the ceiling. Return to start and repeat on the opposite leg.

DAY 3: Add Abs

Today combine the exercises that you did on day 1 and day 2 but also pick four or five of your favorite Ab workouts and complete them with the same amount of sets and repetitions that you did on day 1 and 2.

Recommendations: Complete 3 sets of each exercise on each day. One set means that you repeat each exercise between 8-10 times. For more intensity, add a dumbbell or increase the weight of your dumbbell. Your can also increase the number of sets you do for more intensity.

(By Kimberly Fleming)

Feel Full With This Quick Salad!

This tuna salad is full of protein and top-quality carbs, the kind that will keep you going all afternoon. And best of all, it's got a lot of flavor and is really filling.

Mediterranean Tuna Salad

Ingredients

2 cans (6 ounces each) water-packed tuna, drained
1 can (15.5 ounces) chickpeas, rinsed and drained
1 large red bell pepper, coarsely chopped
1 jar (4 ounces) marinated artichoke hearts, rinsed, drained, and coarsely chopped
1/3 cup coarsely chopped sweet red onion
10–12 kalamata olives, pitted and coarsely chopped
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 large garlic clove, crushed through a press

Preparation

Place the tuna in a medium bowl and flake with a fork. Add the chickpeas, bell pepper, artichoke hearts, onions, and olives. Toss to mix well. Add the lemon juice, oil, and garlic and toss until blended.

Makes 6 cups

Per 1 1/2 cups: 330 calories, 26 g carbohydrates, 26 g protein, 14 g total fat, 35 mg cholesterol, 5 g dietary fiber, 790 mg sodium

Try Some Tantalizing Tofu!

If you're looking to increase your protein intake, boost your heart health, and cut your food budget, try tofu! Tofu is soymilk curd, pressed and packed into a spongy food that's bursting with protein, heart-healthy fiber, and unsaturated fat, as well as vitamins and minerals. And tofu is affordable, especially compared with animal proteins like beef, chicken, and fish. Tofu is so versatile, it's a cinch to incorporate it into your diet! Substitute firm tofu for chicken, fish, or meat in your favorite stir-fry recipes; because tofu has little taste on its own but is very absorbent, it soaks up the flavors of all the foods and spices it's cooked with, leading to a delicious, savory dish! Try blending soft or silken tofu in smoothies, dressings, dips, or desserts like mousse. You can even scramble it for egg-free "scrambled eggs." You can also buy preseasoned or marinated tofu at the supermarket — it's great with rice and veggies for a balanced, healthy, and delicious meal!

If you haven't tried tofu yet, challenge yourself to switch one of your animal-protein meals in the week ahead to tofu. You might be surprised by how much you enjoy it!

A heads-up about soy products in general: Because of the estrogenlike properties of soy, the jury is still out on whether soy products are safe for women who have a high risk of breast cancer to consume in large amounts. If you are at increased risk for breast cancer because of your personal or family history, choose soy products only in moderation, avoid soy supplements, and speak with your health care provider for specific recommendations.

Burn More Fat By Building Muscle!

I often meet people who are looking for a secret, magic weight-loss trick. They want to know how they can burn the most fat in the least amount of time. What do I tell them? I always give the same response, and that's that there isn't any magical weight-loss answer. Burning fat efficiently boils down to one thing — building more muscle!

That's right: A major key to revving up your metabolism is muscle mass. The reason? Muscles demand more energy from your body than fat does; the more muscle you add to your body, therefore, the more calories you'll be burning throughout the day. In fact, studies show that for every pound of muscle you add, you automatically burn an extra 35 to 50 calories per day — and that's while going about your normal activities. Even at rest, muscle burns almost twice as many calories as fat.

Women are often hesitant about doing the strength training with weights that's necessary to develop muscle — they're afraid they'll look too bulked up or masculine. It's time to change that thinking! Building muscles is a must when it comes to losing weight, and the exercises in your Fitness Planner won't cause you to bulk up. Rather, these strength moves tighten and tone and eventually redistribute your weight in a healthy way. Your arms and legs will feel firmer, your body will feel stronger, and you'll be burning more calories daily — even when you're sleeping! Wait — that sounds like a magic weight-loss trick to me!

Which Vitamin Supplements Should You Be Taking?

Getting enough vitamins and minerals in your diet is key when it comes to staying healthy. Ideally, we should all eat enough healthy grains, fruits and veggies, and lean protein to get all the vitamins we need, but sometimes that's just tough to do! If you're like me, and you spend a lot of time on the go, a supplement is a good way to boost your vitamin and mineral intake.

First, invest in a good, complete multivitamin. Multivitamins usually have all the basics — including vitamins A, C, and D, folic acid, and vitamin B12 — and are often tailored to age groups or gender. An additional calcium supplement, especially for women, can protect bones. I also take a vitamin E supplement for my heart health. No matter what combination you choose, always remember to eat a wide variety of nutrient-packed foods! That's the best foundation for total health!

5 Ways to Boost Your Metabolism!

I always caution people that there are no quick fixes to weight loss, and that's true. Hard work, time, and dedication are what's needed to reach your goals! It's the only way to win lasting results.

But while slow and steady wins the race, there are still a few ways you can increase your body's calorie-burn rate! Try these tips to keep your metabolism humming at top speed during your workouts and throughout the day!

• Go aerobic — choose a routine with enough intensity to make a difference! Walking, biking, cross-country skiing, swimming, and step aerobics are all great, heart-healthy choices!
• Don't skip meals or snacks, especially breakfast — you'll activate your body's starvation response and actually slow your metabolic rate! Small meals throughout the day keep your metabolism burning at a steady pace.
• Exercise for at least 30 minutes — after a half hour, your body starts tapping into stored energy (that is, fat) to keep moving!
• Shake it up — change your workout every six weeks. Your body will have to work harder to adapt to a new routine!
• Avoid alcohol and smoking — both keep your body from burning belly fat.

A few changes to your routine can give your body the boost it needs to keep burning fat. Give them a try today!

Quick and Healthy Black Bean Soup

Here's a quick, healthy black bean soup full of fiber and protein

If you don't have an immersion blender, just bring the mixture to a simmer for a minute then transfer to a traditional blender or food processor and puree.

2 (15-ounce) cans 50% less-sodium black beans, drained
1 (14.5-ounce) can diced tomatoes in juice
2 cups water
3/4 cup minced celery
3/4 cup minced onion
2 teaspoons finely chopped seeded jalapeno chile pepper (wear plastic gloves when handling)
1 teaspoon freshly minced garlic
1 teaspoon ground cumin
Ground black pepper, to taste
Red-pepper flakes, to taste

Combine three-fourths of the black beans, one-half of the tomatoes, and the water in a large nonstick saucepan and bring to a simmer over medium heat. With an immersion blender, puree until mostly smooth. (Note: When using an immersion blender, make sure not to scratch the bottom of your nonstick pan.)

Add the remaining black beans and tomatoes, along with the celery, onion, chile pepper, garlic, and cumin. Season with black pepper and red-pepper flakes. Cover the pan, leaving the lid slightly ajar for steam to escape, and reduce the heat to low. Simmer for 20 to 25 minutes longer, or until the vegetables are tender. Divide the soup evenly among 6 soup bowls and serve.

6 servings; serving = 1 cup

Per serving: Calories 124.7, Total Fat 0.1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 414.3 mg, Potassium 81.3 mg, Total Carbohydrate 24.8 g, Dietary Fiber 1.2 g, Sugars 2 g, Protein 6.4 g

8 Tips for Fitting in a Family Meal

Eating a meal with your family is a great way to share healthy foods and stay up to date on what's happening in one another's lives! But did you know that it's also good for your family's health? A recent study found that girls who ate five or more meals a week with their families had a lower risk of developing unhealthy eating habits and eating disorders. Other studies have linked regular family meals with lower rates of obesity, drug use, smoking, and suicidal thinking among adolescents. With all the benefits you and your family can derive from eating together, how can you afford not to?

Get started this week with these tips:

• Set a time for the meal — just remember who has basketball practice or dance lessons on which day!
• Share food preparation and clean-up duties — your kids will love helping you prepare the meals, and if everyone is involved in cleanup, no one can complain about it!
• If they're old enough, let the kids help wash, peel, and cut up vegetables.
• If your kids are too young to help cook, they can still be involved — by choosing what vegetables they want at dinner, for example, or by stirring ingredients in a bowl.
• Don't let anyone opt out of the meal. Including everyone emphasizes the importance of the family's time together.
• Turn off the TV and computers — focus on eating and talking!
• Eat slowly and enjoy the food, the conversation, and the laughter.
• Keep mealtime conversation positive and avoid sensitive subjects. The point is for all of you to enjoy yourselves — not argue!

With a little practice, your family mealtimes will become something you all look forward to. Give it a try!

Rock Those Abs!

Is getting a flat stomach one of your fitness goals? If it is, I'm going to let you in on a little secret: You can work your ab muscles all day long and achieve great results — just by going about your daily life! By paying attention to your posture and pulling your abs in tightly, you'll be giving your abs a continuous workout for hours at a time.

Does it sound too good to be true? Well it isn't! You may think that sexy abs can only come from doing hundreds of crunches a day, but you'll achieve more noticeable results much more quickly simply by standing up straight and tucking everything in.

Give it a try right now! Sit or stand up super straight. It might help to imagine that there's a string attached to the crown of your head and it's pulling your whole body upward. Picture your spine getting straighter and longer. You'll soon notice that your hips automatically tuck under and your tummy squeezes in — quite the opposite of how your stomach protrudes when you're slumped over. Standing upright like this works your abs — and, if you can keep it up all day, just imagine how 16 hours of ab work will strengthen your core! Even better than that rock-hard stomach you'll achieve will be the way you look slimmer and more confident with that excellent posture. Go for it!

Get Your Superfoods!

Looking for a way to get even more bang for your nutritional buck? Try these "superfoods"! They're loaded with essential vitamins, minerals, and other nutrients to help you feel great, and they even help fight disease! Incorporate them into your diet today!

• Almonds: A source of "good" fat, almonds can help your heart by lowering bad cholesterol!
• Berries: They're jammed with vitamins — particularly vitamin C — but new research has found these sweet little sensations to be ace disease fighters too, helping to prevent bladder infections and even cancers, among other illnesses.
• Broccoli: Folate, vitamin C, calcium — broccoli is packed with all these awesome nutrients. Now researchers think it might also fight cancer!
• Avocado: The large number of calories in a serving of avocado is totally worth it! This source of healthy fat contains a ton of vitamin K and potassium and is also associated with lower cholesterol and even the prevention of breast cancer!
• Salmon: Low in calories, easy to prepare, and amazingly good for you — what's not to love about salmon? And the omega-3 fatty acids in salmon are great for your heart!
• Olive oil: Another good fat! Besides making your food incredibly tasty, olive oil can also protect you from heart disease.
• Green tea: So much research has touted the benefits of green tea, it's hard to know where to begin! But here's a sample: A Japanese study in 2006 showed that green tea lowered the risk of death from all causes. How's that for a superfood?

Slim Sloppy Joes

Ingredients

12 ounces lean ground beef (round or sirloin)
1 teaspoon canola oil
1 large green bell pepper, chopped
2 cans (8 ounces each) tomato sauce
2/3 cup frozen corn kernels
2 tablespoons ketchup
1 tablespoon cider vinegar
1 teaspoon sugar
1/4 teaspoon freshly ground pepper
Whole-wheat hamburger buns

Preparation

Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Crumble in the beef and cook, stirring often, until it loses its pink color, about 5 minutes. Drain the beef in a colander and wipe out the skillet.

In the same skillet, heat the oil over medium heat. Add the bell pepper and cook, stirring often, until tender, about 3 minutes. Return the beef to the skillet and stir in the tomato sauce, corn, ketchup, vinegar, sugar, and black pepper. Bring just to a boil. Reduce the heat and simmer until slightly thickened, about 10 minutes.

Serve on whole-wheat hamburger buns with add-ons like chopped onion, pickled peppers, pickle slices, low-fat grated cheese, tomato slices, or whatever other toppings you like.

Makes 4 cups

Per 1/2 cup: 150 calories, 21 g carbohydrates, 12 g protein, 3–5 total fat, 25 mg cholesterol, 3 g dietary fiber, 470 mg sodium

An Easy Cheesy Frittata Recipe

If you love eating bacon, here's a recipe swap idea to try: turkey bacon. It's good as an ingredient or in recipes — and at any time of the day. You'll enjoy the bacon flavor you love while staying on track with a sensible weight management plan.

For a tasty dish you can serve right from the pan, try the flavorful, calcium-rich Easy Cheesy Frittata. It's sure to become a family favorite — and the best part? It's simple to make, but looks like you spent hours in the kitchen!

Easy Cheesy Frittata

Ingredients

• 4 whole eggs
• 4 egg whites
• 2 tbsp. water
• 1 cup 2% milk shredded mozzarella cheese, divided
• 1/2 cup chopped seeded tomatoes
• 2 slices turkey bacon, crisply cooked, crumbled
• 1/4 cup chopped fresh basil

Preparation
Heat oven to 350°F. Beat whole eggs, egg whites and water with whisk in medium bowl until blended. Stir in 1/2 cup cheese, tomatoes, bacon and basil. Pour into greased 9-inch pie plate. Bake 25 min. or until puffed and golden brown. Sprinkle with remaining cheese; bake 5 min. or until melted.

Prep Time: 10 min
Total Time: 40 min
Makes: 6 servings

Per Serving: 120 calories, 7 g total fat, 3 g saturated fat, 150 mg cholesterol, 260 mg sodium, 2 g carbohydrates, 0 g dietary fiber, 0 g sugar, 13 g protein. Good source of calcium (30% DV), vitamin A (15% DV), vitamin C (2% DV), and iron (4% DV).

Five Painless Ways to Cut 500 Calories

If you’ve been sticking to a healthy diet and have seen results, that’s great! But after a while, you may experience something that is all too common on a weight loss journey — a plateau. Don't stress! A slowdown in weight loss is totally normal at this stage in the game.

There are many things you can do to get past a plateau. Ramp up your exercise routine by adding an additional gym day each week; look for ways to squeeze in extra cardio during your normal day; or consider making a slight change to your eating habits. Cutting a few hundred calories a day is a good place to start, and you may not even notice that they're gone! By eating just a bit less at each meal, you’ll also be practicing healthy appetite control. Here are some ideas:

• Downsize it! Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!
• Avoid the fat. Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
• Don't clean your plate. Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
• Go for whole! Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
• Skip the extras. Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions. Forget about them! You can do it!

7 Thoughts to Boost Your Confidence!

We all have what I like to call inner chatter — that voice in your head that says "I can't do this" or "Yes, I can do this!" What does the voice inside your head say about your efforts to get fit? Are the messages positive and encouraging, or just the opposite?

Make a conscious effort today to take note of your inner chatter so that you can decide whether it's helping you succeed in your exercise efforts — or holding you back. If your inner self-talk is negative, it's easy enough to fix; it just takes some practice!

Next time you're heading to the gym or deciding whether or not to go for a jog, take note of any negative messages you send yourself and replace them with a positive spin! Here are some ways you can change negative thinking:

• Instead of thinking "This won't work," think "I can make this work!"
• Instead of "It's a waste of time," think "It will be worth the extra effort!"
• Instead of "It's not going to make a difference," think "I'll never know unless I try!"
• Instead of "It hasn't worked before," think "I'll try again!"
• Instead of "I've already tried that," think "I can learn from my mistakes!"
• Instead of "I don't like that exercise" or "It sounds too difficult," think "I'm excited to try some new things!"
• Instead of "That was painful! Never again," think "Wow, I just got through some hard work, and next time it will be easier!"

You can learn to be positive about getting fit — just practice having a more optimistic mind-set. Be your own cheerleader and boost your own confidence

It's Time to Examine Your Excuses!

Some people are able to take great ideas and turn them into inventions that can simplify our lives. They are problem solvers. Still other people specialize in inventing excuses that perpetuate problems that make their lives more complicated. Which kind of "inventor" are you?

Have you ever heard yourself say something like this: "I can't do Denise's workout, because I live in an apartment and the noise will bother my neighbors. I'll be able to do it when I live in a house"? Or "I can't make a healthy meal for myself, because my kids won't eat it and I can't afford to buy two kinds of food"?

If these sound like things you might say, take a moment and rethink your attitude. Examine the excuses you've come up with that are preventing you from dieting and exercising — if you heard someone else say them, wouldn't you think they sounded ridiculous?

Put your brainpower into solving problems — not living with them! For example, get your kids excited about a brand-new recipe that's yummy — but that's also nutritious and low in fat. Or take your workout outside — maybe go for a run or take a brisk walk — or meet a friend at her place to work out to an exercise video.

Start thinking like the right kind of inventor! You'll be glad you did.

How to Fit Workouts into the Workday

Do you work full-time? This may be one reason you've been unable to commit to workouts. In fact, a study by the American Heart Association showed that those of us who are at the office 40 hours a week or more are far more likely to spend our free time relaxing on the couch than getting in a good workout. Interestingly, the workers in the study reported that it was emotional exhaustion, not hard physical labor, that had them reaching for the remote control.

But take heart — having a job doesn't have to mean giving up on your quest to get fit. You can get a workout in without quitting your day job, the experts say! One smart suggestion? Break down your daily workouts into 10-minute mini sessions so they're easier to squeeze into your lunch hour or other breaks. For example, try a few stretches and aerobic moves when you wake up, a brisk walk before lunch at the office, and an early-evening yoga session.

Another wise move is to simply turn off the TV, computer, or video game so you can use your downtime more productively. You can do it! And think about it: If you sat in an office chair for hours, the last thing you should do is sit right back down in front of the TV. Get moving — you'll feel better physically and emotionally. Give it a try!

5 Foods For Radiant Skin

I'm sure you've heard the saying, "You are what you eat." Well, forget about weight for a minute — this saying is true when it comes to your looks too! Certain foods help your body feel great — and luckily, the same foods that keep you healthy and fit also help keep you looking your best. We can thank Mother Nature for that!

Incorporate these miracle foods into your diet, and you'll notice the difference in your appearance right away! All of these foods are also perfect for a healthy, low-fat diet:

1. Citrus fruits help your body form collagen, which is essential to keep skin looking young and smooth!
2. Tomatoes are rich in vitamins A and C and potassium — all of which help give skin a radiant glow!
3. Garlic is said to combat wrinkles and help restore tissue. It's like a natural antiwrinkle cream!
4. Dairy foods — like skim milk, low-fat yogurt, and low-fat cheese — help keep your bones and teeth strong, and your smile bright!
5. Sweet potatoes are packed with vitamin A, which promotes clear, smooth skin!

Remember: Good looks are about much more than being thin or having expensive makeup, hair, and clothes. Enrich your looks by being smart about food, and get that beautiful glow naturally!

10 Quick and Healthy Lunch Ideas

When you're on the go during the day, you can still have a healthy lunch! Here are some quick (and tasty!) options for brown bag and store-bought lunches. And if you don't have time to make a complete lunch at home, bring some of the ingredients with you and purchase the rest during the day. It's simple!

Here are five lunches to bring from home, and five to buy, if you're on the go:

Bring:

• Leftover soup, hummus, and cut-up veggies
• Cooked chicken breast on whole-grain bread, and low-fat cottage cheese
• Hard-boiled eggs, and berries or other fruit
• Peanut butter and jelly on whole-grain bread, cheese slices, and grapes
• Lean turkey wrap, a few tortilla chips, and salsa

Buy:

• Side salad with balsamic dressing and soy chips
• Miso or vegetable soup and a whole fruit
• Grilled chicken salad and a 100-calorie snack pack
• Small tuna salad on greens or spinach, and fruit-flavored yogurt
• Sashimi or sushi and fruit salad

Keep this lunch list nearby so you always have some healthful, on-the-fly ideas!

10 Best Low-Carb Snacks

1. Turkey and Cheese Roll-Ups
Cut one part-skim mozzarella cheese stick in half lengthwise. Roll about 1 ounce of sliced roasted turkey breast around half of a part skim mozzarella cheese stick and repeat with the remaining cheese and turkey to make a total of two roll-ups.
Each serving contains: 3.5 grams carbohydrate, 0.3 gram fiber, 144 calories, 17 grams protein, 6.6 grams fat, 3.8 grams saturated fat
2. Side Salad Topped with a Hard-Boiled Egg or Avocado
Top a typical side salad with a hard-boiled egg or 1/4 chopped avocado, drizzle with a teaspoon of extra virgin olive oil and 1-2 teaspoons of balsamic vinegar or 1 tablespoon of balsamic vinaigrette.
Each serving (with egg) contains: 3 grams carbohydrate, 1 gram fiber, 146 calories, 11 grams protein, 10 grams fat, 3 grams saturated fat
Each serving (with avocado) contains: 6 grams carbohydrate, 4.4 grams fiber, 120 calories, 4 grams protein, 9 grams fat, 2 grams saturated fat
3. Large Artichoke
Cut artichoke in half (from the stem to the tip) and cut out the inedible thistle part of the center of the artichoke. Place in microwave-safe, covered container with 1/2 cup water and cook on high until tender throughout (about 6 minutes for one artichoke or 10 minutes for two). Enjoy with lemon juice or 2 teaspoons of canola oil or olive oil mayonnaise.
Each serving (with lemon juice) contains: 17 grams carbohydrate, 9 grams fiber, 76 calories, 5.5 grams protein, .2 gram fat, .01 gram saturated fat
Each serving (with mayonnaise) contains: 17 grams carbohydrate, 9 grams fiber, 106 calories, 5.5 grams protein, 3 grams fat, 0.1 gram saturated fat
4. Avocado and Shrimp Cocktail
Toss 2 ounces of cooked thawed shrimp with 1/4 avocado (chopped) and a tablespoon of cocktail sauce.
Each serving contains: 8.5 grams carbohydrate, 3.4 grams fiber, 161 calories, 13 grams protein, 7.6 grams fat, 1.2 grams saturated fat
5. Typical fast-food Caesar salad with grilled chicken (no dressing)
Each serving contains: 12 grams carbohydrate, 3 grams fiber, 220 calories, 30 grams protein, 6 grams fat, 3 grams saturated fat
6. Peanut Butter & Celery Sticks
Serve 3 celery stalks with 2 tablespoons of natural peanut butter.
Each serving contains: 8.5 grams carbohydrate, 3 grams fiber, 208 calories, 7 grams protein, 16 grams fat, 2 grams saturated fat
7. A Handful of Nuts
A handful, depending on the size of the hand, can be the ideal snack portion: a quarter cup. You can keep roasted, unsalted mixed nuts on hand or choose any variation of nuts.
Each serving (1/4 cup roasted almonds) contains: 6.7 grams carbohydrate, 4 grams fiber, 205 calories, 9.5 grams protein, 18 grams fat, 1.4 grams saturated fat
8. Edamame Bowl
A super-convenient way to enjoy high protein soybeans as a snack is to put 3/4 cup of frozen, shelled edamame into a microwave-safe bowl and micro-cook them for a few minutes or until nice and hot. Sprinkle with pepper and 1/2 teaspoon extra virgin olive oil, if desired.
Each serving contains: 8 grams carbohydrate, 4.3 grams fiber, 97 calories, 9 grams protein, 4 grams fat, 0 grams saturated fat
9. Carrot Sticks and Hummus
Cut one large carrot into sticks or coins and serve with 1/4-cup hummus.
Each serving contains: 15.8 grams carbohydrate, 5.8 grams fiber, 133 calories, 6 grams protein, 6 grams fat, 0.9 grams saturated fat
10. Soy Latte (iced or hot)
Blend a cup of light soymilk with a shot or two (1/8 to 1/4 cup) of espresso or triple-strength coffee (decaf if you're sensitive to caffeine). Serve over or blend with 3/4 cup crushed ice for an iced soy latte.
Each serving contains: 8.5 grams carbohydrate, 1 gram fiber, 73 calories, 6 grams protein, 1.9 grams fat, 0 gram saturated fat
-Elaine Magee, MPH, RD, Web MD

Are You Doing Crunches the Right Way?

Stomach crunches are a great way to tone that common problem area — the lower-stomach pooch. But if you aren't doing them correctly, you won't get the rock-hard results you want! Here's how to do them the right way: Lie on your back with your knees bent and your feet flat on the floor. If you are a beginner, or have neck problems, you can place a pillow under your head and neck. Press your lower back firmly to the floor; there should be no arch at all during the entire movement.

Rest your head in your hands, keeping your neck and shoulders relaxed. Tighten your abdominals to slowly lift your shoulders off the floor about six inches. Exhale as you crunch up. Remember to squeeze your abs to do the lift. Don't rock in an effort to gain momentum, or try to pull your head up with your arms. It helps to keep your elbows back and your chin up, as if you were holding an apple between your chin and your chest.

Slowly relax your stomach muscles to lower your shoulders back to the floor. Don't rush it. Focus on your form as you move through the crunch from start to finish. Do two sets of 8 to 12 crunches each. Fabulous!

6 Ideas to Spice Up Your Fitness Routine

Are you bored with your exercise routine? Do you dread taking the same walking path around the neighborhood or hitting the treadmill at the gym for the zillionth time? Always doing the same thing can zap your motivation. That's not good! Exercise should be fun, invigorating, and energizing! If it's not, it's probably time for a fitness makeover!

A fitness makeover is simple and fun. All you have to do is find different ways to get your heart pumping and your muscles working. Here are some ideas you can try:

• Get a partner. Everything is more fun when you do it with someone else! Plus, having a partner increases your accountability — you're less likely to break an exercise date if you know someone is counting on you. Enlist your spouse, a neighbor, or a friend and work out together. Go for a walk, pick each other up for the gym, or just lift weights together in your basement — it doesn't matter what you do, as long as you are moving!
• Sign up for a class. If you're used to working out alone, a workout class will make exercise exciting for you! The music is upbeat, the other people in the class motivate you to push yourself, and the instructor is there to direct you and correct your form. Check out the class offerings at your local community center, park, or gym.
• Take a walk to the library or video store and browse the workout section. So many types of workout videos are available — from kickboxing, dance, and Pilates to step aerobics, Tae Bo, and bootcamps — the possibilities are endless! And best of all, you can try these new routines in the comfort of your home, return them, and borrow new ones so you can constantly vary your workouts.
• Put on your explorer's hat and go on an adventure! Call up the parks department in your city or town — or look online — to locate beautiful walking or biking trails. Then hit a new locale each week. Walking tours are also a great way to get to know a place.
• Dress the part. It may sound silly, but a new workout outfit can freshen up your fitness routine! The right shoes make all the difference, so treat yourself to a new pair. If you don't want to splurge right now, pick up fun and affordable workout clothes at local discount stores.
• Kick up your heels on the dance floor! Go out with your significant other or friends and dance the night — and the unwanted fat — away. You can burn around 300 calories an hour by dancing fast or line dancing. Or just turn on some music in your living room and dance to get your heart rate up. Why not sign up for that dance class you've been interested in? It'll help you stay fit and have fun!

Just Say No! (It's Okay!)

Does your to-do list make you want to run and hide? Mine does sometimes, particularly because I always have several projects I'm working on and my husband and daughters are also involved in plenty of activities and events.

I really like to help out my family, friends, and neighbors whenever I can, but in the past few years I've gotten better about learning when I should say "Sorry, but no." I find that it's helpful to decide which obligations in your life are the most important — then you'll be able to prioritize. As for the others, learn to say a polite but firm no!

Saying no protects your time and energy, but it can be hard to muster the courage to do — especially if you're someone who likes to please others. To get into practice, try saying "No, but thank you for thinking of me." It helps to thank the person for the opportunity before you turn him or her down, and you'll be less likely to feel guilty afterward. You can also give the person a reason you can't help, if you have one and are comfortable sharing the information — or you can just say that you've been overextending yourself lately and need to cut back.

Yes, you'll feel guilty for a few minutes, but think how relieved you'll be afterward! I believe that it's possible to pitch in and help your friends and neighbors and kids without feeling overwhelmed and overcommitted — just decide which efforts you want to make and don't be afraid to turn down the rest. You owe it to yourself!

5 Ways to Make the Most of Your Outdoor Workout

Now that spring is almost here, the weather where you live is probably warming up (unless, of course, it's warm year-round where you live!). It's a great time to start gearing up to take your workouts outside, if you haven't already!

Exercising outdoors is one of my favorite things to do, and I highly recommend it. It's a great change of pace that will get your blood pumping and your senses engaged, and you'll soak up all that fresh air and vitamin D from the sun. You'll also get in touch with your surroundings, and maybe learn your way around a park you've never visited or an unfamiliar part of town. In addition, outdoor workouts are free — no gym memberships or class fees to worry about!

To make the most of your outdoor workout:

• Dress for the elements. Wear a hat and jacket if it's cool outside, and no matter what the temperature, wear sunscreen and sunglasses to avoid sun damage.
• Drink plenty of water before you start and after you finish. If you're going to work out for more than 30 minutes, carry a water bottle with you or stop for a drink during the workout.
• Dress in layers, peeling them off as you warm up.
• Wear reflective gear if you exercise before the sun rises or after it sets.
• Bring music — you can carry an iPod with headphones — to keep you pumped up. Or, if you can, bring a friend!

Go on — take your workout on the open road! You'll be glad you did.

3 Tips for Becoming a Stair Master!

Keeping up with your exercise sessions — a walk, a bike ride, a strength-training workout, a fitness class — is great and goes a long way toward burning calories and making you feel fit. But don't forget the importance of working more physical activity into your daily routine! One easy way to remind yourself is to think about every little step you take!

Simple choices, like regularly taking the stairs instead of the elevator, keep your body burning calories all day long. Short bursts of activity like that can really add up — which is especially important on days when you can't find time to work out. Here are some tips on stepping your activity up a notch:

• Climb on. Take the stairs instead of elevators and escalators at home, at work, and anywhere else you can. In addition to burning more calories, you'll save time — a University of South Carolina study once showed that waiting to ride an elevator takes 20 seconds longer than climbing up one flight of stairs. And you've probably seen people zip past you on the stairs while you've been stuck standing on a crowded escalator.
• Split it up. If you need to go up several flights and can't climb them all, try a combination of the stairs and the elevator. Remember, every step counts!
• Take it down. Don't forget to take the stairs on the way down too. One study of hikers in the Alps found that hiking downhill (similar to going downstairs) had unique health benefits — it helped lower blood sugar levels (whereas going uphill lowered cholesterol).

If you're used to skipping the stairs, think again (unless, of course, you have knee problems or other health concerns that make stair-climbing unsafe for you). Today, see if you can take the stairs at least once when you normally wouldn't. Then tomorrow, do it twice. In no time, you'll be a stair master!

Weight-Loss Tricks to Try at Dinner Tonight!

Time to reminisce about being a kid! I want you to think about dinnertime in your home when you were growing up. Did your mom or dad make you force down all of your dinner before they let you have dessert or leave the table? If so, you're probably a member of the "clean plate club"! That is, your childhood mealtime experiences trained you to be most satisfied after dinner — and other meals too — when you clean your plate and don't leave anything over. Does that sound about right to you?

If it does, this could be what is standing in the way of successful weight loss for you. You're using a visual cue — an empty plate — to decide when you should stop eating, rather than relying on the internal cue of your tummy and how full it is. But don't feel bad! Many of us do this. And now researchers have figured out a way around it. Here's the science: Serve yourself less! Researchers have figured out that you can eat up to 20 percent less and feel just as satisfied. So when you're serving yourself dinner — or any meal — put about 20 percent less on your plate than you think you'll eat. Put away the rest of the food and only then sit down to eat. Most likely, when you clean up that plate, you won't be hungry for any more food.

Here's another trick: When you take a smaller portion of the main course, load the rest of your plate with lots of vegetables. Your eyes still see a full plate, even though there will be fewer calories on it, so you will still feel satisfied. Also, try switching to a smaller dinner plate. This easy change will save you calories and fat grams every day — which add up to pounds lost!

Let's put this trick-your-eyes plan into effect in the coming week. Think you can do it for at least five dinners? I know you can. Give it a shot and see how you feel!

How to Get Your Family Moving

Question:

After years of being inactive, I decided I was sick of feeling sluggish all the time and decided to start exercising regularly. Now I'm hooked! How do I get my husband and 10-year-old daughter moving, too?

Answer:

Congratulations! Realizing the importance of exercise is one thing, but actually making the commitment to get fit — and healthy — is truly commendable! And it's fantastic that you'd like to encourage your family to exercise as well!

Don't worry, getting your family fit shouldn't require begging or bribes. Exercise doesn't have to mean going to the gym! Check out fitness DVDs that everyone can do together. Or pick out something that taps into their interests. For example, if your husband is a golfer, he might like a sport-specific DVD that features stretches and workouts that'll help improve his swing. Or maybe a weight-training DVD would be more up his alley. And if your daughter likes to dance, there are plenty of DVDs she can try.

You can also engage in some friendly competition. Go to the park and see who can speed-walk or run the fastest from point A to point B, or play a game of volleyball at the beach or pool.. You can also go biking together, throw around a Frisbee in the backyard, or go ice-skating. As long as the activity's fun, getting everyone moving will be a snap!

The Pros and Cons of Buying Organic

Question:

Should I buy organic foods while following your program? Are they really better?

Answer:

Yes! While no research proves yet that organic foods are nutritionally better for you, there are several good reasons to buy organic. For one, such foods are wholesome — and better for the environment! Produce that's labeled USDA Certified Organic is grown without the use of pesticides, synthetic fertilizers, or genetically modified organisms, and organic meats and dairy products are free of antibiotics and growth hormones. Choosing organic foods also supports local farmers who use renewable resources and promote soil and water conservation.

The downside to buying organic is that because it costs farmers more to produce these foods, they're often more expensive than conventional products. So you may want to be selective about which organic foods you buy. When it comes to produce, the fruits and vegetables most likely to contain pesticide residues are the ones you'd rinse before eating, such as peaches, apples, berries, bell peppers, and spinach. Nonorganic foods that have skins or husks you'd peel off, like bananas, oranges, avocados, and sweet peas, are less likely to be contaminated. But whether or not you go organic, the most important thing is that your food choices are healthy ones!

5 Ways to Make the Most of Your Outdoor Workout

Now that spring is almost here, the weather where you live is probably warming up (unless, of course, it's warm year-round where you live!). It's a great time to start gearing up to take your workouts outside, if you haven't already!

Exercising outdoors is one of my favorite things to do, and I highly recommend it. It's a great change of pace that will get your blood pumping and your senses engaged, and you'll soak up all that fresh air and vitamin D from the sun. You'll also get in touch with your surroundings, and maybe learn your way around a park you've never visited or an unfamiliar part of town. In addition, outdoor workouts are free — no gym memberships or class fees to worry about!

To make the most of your outdoor workout:

• Dress for the elements. Wear a hat and jacket if it's cool outside, and no matter what the temperature, wear sunscreen and sunglasses to avoid sun damage.
• Drink plenty of water before you start and after you finish. If you're going to work out for more than 30 minutes, carry a water bottle with you or stop for a drink during the workout.
• Dress in layers, peeling them off as you warm up.
• Wear reflective gear if you exercise before the sun rises or after it sets.
• Bring music — you can carry an iPod with headphones — to keep you pumped up. Or, if you can, bring a friend!

Go on — take your workout on the open road! You'll be glad you did.