How to Look Taller and Thinner Instantly

How is it that celebrities manage to look tall and thin, even through the holidays? (Don’t they indulge in high-calorie goodies like the rest of us?) According to a stylist friend of mine, the quickest way to look thinner is to look taller, which explains the plunging necklines and thigh-high slits that often appear on the red carpet — these details are designed to lengthen the body. Here’s some additional advice from my friend for instantly looking taller (and thinner):

Stand up straight. Good posture adds inches, while slouching will make you look shorter, heavier, and tired. Don’t just stand; stand up tall, with your shoulders down and slightly back. You can even look taller when you’re sitting by keeping your butt and back pressed against the back of the chair. Good posture also helps prevent back, neck, and shoulder strain.

Avoid big handbags. Especially avoid bulky shoulder bags and fanny packs — these will make you look wider in the waist and hip area. This is why stars carry small clutches on the red carpet — so purses won’t detract from the lines of their gowns.

Go for fit, not trends. Make sure your clothes fit well and look good on you, regardless of trends. Loose, baggy tunics; bulky, oversized sweaters; and puffy ski jackets look cute on the hanger and on size 0 models, but they’re not always as flattering on the rest of us. Instead, pick pieces that have more shape, are nipped in at the waist, or skim your body.

Wear the right shoe. Go for a heel for height. If you’re not a fan of stilettos, try a platform, wedge, or kitten heel paired with tights, dark pants, or leggings for an unbroken line. Try to avoid any gaps of skin between clothes and shoes.

The Best Upper-Body Exercise

A push-up is one of the best and most complete upper-body exercises. It's tried and true... proven to work. At first, this exercise should be done in a modified fashion.

You can do this off your knees as soon as you develop enough upper-body strength to support your torso. This is a very difficult exercise, so don't be discouraged if you are only able to do a couple. You'll get better at it... I promise!

How to Hit the Arms and Chest: 

• Kneel on a mat on the floor with your hands out in front of you. 
• Straighten your back and keep your head in line with your spine. 
• Slowly bend your elbows and lower your chest to the floor. 
• Straighten your elbows and return to the starting position. 
• Repeat this movement as many times as you can. 

How Many: I recommend that you increase the number of repetitions gradually. Your goal is one set of 8-12 reps every time you do the exercise. As soon as you can do this with relative ease, add a second set (8-12 reps).
When You'll See Results: Do your push-ups at least four days a week and you will see a noticeable improvement in just three weeks! It will only take you a few minutes.

What Not To Drink Before Bed

If you think a cocktail before bed will help you sleep better, you'd better think again! Sure, a glass of wine or two may make you sleepy, but you might find yourself tossing and turning at around 2 a.m. The reason? Your body actually experiences symptoms of withdrawal from alcohol once it's been digested, and that can lead to less than sound sleep.

Another big no-no before bed is caffeine. And this doesn't just mean coffee — an obvious source — but also soda, certain teas, and even chocolate! Remember, caffeine is a stimulant, so if you want to have a restful night's sleep, consider skipping the caffeine, or at least avoid consuming it four to six hours before bed. That's another good reason to skip a slice of gooey chocolate cake for dessert!

Top 10 Exercise Myths

There’s an abundance of bad information out there when it comes to weight loss. Some of it’s misguided, some of it’s outdated, and some of it’s just plain wrong. I want to debunk the top 10 weight loss myths that could do you more harm than good in the long run.

1. If I sharply reduce my calories, I will lose weight faster. When you cut your calories drastically, your body goes into starvation mode. And when this happens, your metabolism SLOWS down rather than speeds up, making it more difficult to lose weight. Don’t starve yourself! Find out what your caloric intake should be, and stick to that number. 
2. Snacking is bad. You’ll be happy to know that snacking is actually good for you, since it helps regulate your blood sugar. When you gorge on three big meals a day, it can cause a blood sugar spike. Snacking on small, healthful foods throughout the day helps to keep your blood sugar on an even keel. Of course, make sure those are organic snacks you’re noshing on to avoid filling your body with toxins, chemicals, preservatives, and other nasty stuff. Remember, there are plenty of healthy snacks for you to enjoy. 
3. Cutting out carbohydrates will make you thin. A healthy diet incorporates roughly 45-65 percent of your daily caloric intake. It’s when you overeat complex carbohydrates, usually in the form of corn syrup and cane sugar, that weight gain becomes a problem. Switch to whole grains and stay away from white bread at all costs! Read more on high-fiber carbs and the Glycemic Index. 
4.  You can lose weight in a particular, isolated area. Ah, one of the most persistent weight loss myths there are! It’s simple—you can’t target certain body parts for weight loss. The energy you spend doing thousands of crunches will be disseminated throughout your body, not just your abdominal area. 
5. You have to work out two hours a day, every day at a high intensity to lose weight. Not true. Studies show that 30-60 minutes of moderate exercise—think brisk walking or jogging—is enough to stay fit with a healthy food intake. 
6. Fat is always bad for you (This is the myth that we’re busting – that all fats are bad for you). It’s true—too much fat will make you, well, fat. However, not all fats are bad for you, and some are necessary for good health. Eating unsaturated fats, such as polyunsaturated fatty acids and monosaturated fats, in moderation, can help lower cholesterol levels and reduce the risk of heart disease. You can find these “good” fats in olive oil, avocados, almonds, cashews, walnuts, and fatty fish like salmon, trout, catfish, and mackerel. As always, buy these food products organic! 
7. Brown eggs are better for you than white eggs. There is no nutritional difference between brown eggs and white eggs. Eggshell color has no impact on quality, flavor, or nutritional value. Choose organic eggs! 
8. Fat-free foods will not cause you to gain weight. It’s about calories, not if a food is “fat free.” Fat-free foods still have calories and if you’re taking in more than you burn off, then you will gain weight. However, there are guilt-free low calorie foods that you won't have to worry about loading up on. 
9. Eating after 6pm will cause weight gain. Whether you eat something at noon or midnight, it still goes in your stomach, right? It doesn’t matter when you eat, just how many calories you burn off during the course of time. 
10. To lose weight, I have to quit eating my favorite foods. You don’t have to stop eating the foods you love. You just have to watch how much of them you eat. Moderation is the key here. A little splurge now and then will help keep you motivated, so long as you’re disciplined about your diet in the long term. 

There are plenty of other myths out there – so do the research and be aware of misinformation, to know which mistakes to avoid while dieting.

Get Off The Couch And Move It

It's a well-established fact that being active can reduce your risk of cancer. And all this time you thought I was just bossing you around — when I've actually been encouraging you to get healthier by reducing your risk of becoming ill! The American Cancer Society recommends at least 30 minutes of moderate to vigorous physical exercise on five or more days a week (which you're already doing if you're following my plan) for maximum benefits.

It's not hard to get motivated to peel that butt off the couch when you look at these numbers: A whopping 50 percent (at least!) of cancer deaths in the United States could be prevented if people just made small changes in their lifestyle and health habits. That works out to about 280,000 lives saved a year. As someone who has watched three loved ones battle with cancer, I can tell you these are not figures to take lightly. 

Whether you're starting a new fitness regimen, or just renewing your commitment to being fit and healthy, think about how much you're doing for yourself and your loved ones by taking good care of the body you're in. Now, if that's not enough to push you through any exercise slump, I don't know what is!

Feed Chocolate Cravings the Right Way

Question: 

Sometimes I really have a craving for chocolate! Would it be terrible to indulge every so often? 

Answer:

Sometimes I feel the same way! I grew up in a big family, surrounded by lots and lots of food — including sugary sweets! It's okay to splurge once in a while, but I always try to eat better the next day. A good goal is to eat well 80 percent of the time and have treats 20 percent of the time. That's why I exercise — so that once in a while I can enjoy the foods I love. To satisfy your yen for chocolate, you could try better-for-you treats like a couple of Tootsie Rolls, a fat-free fudgesicle, or hot chocolate with skim milk. These are just a few of my favorites. And occasionally go for a real chocolate bar!

It's Time to Curb Mindless Eating

Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone, working on the computer, or watching TV — is the downfall of many committed dieters, but it doesn't have to be.

If you're piling on pounds because you eat when you're distracted or bored rather than when you're actually hungry, try the following tactics to break the habit.

To curb daytime grazing:

• Don't eat while you're standing up, in the car, on the go, or when you don't have time for a full, proper meal. If you sit down at mealtimes and pay attention to every bite, you'll be more relaxed; you'll notice when you're satisfied, which means that you'll be less likely to overeat — and you'll actually enjoy your food! 
• Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full. 

To curb nighttime grazing: 

• Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it. 
• Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth. 
• Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated.

A New Addition to Your At-Home Gym

New exercise equipment can be intimidating, especially if you've never used it before. But I highly recommend investing in an exercise ball. It is an effective — and easy! — way to target your abs, and get that flat, sexy stomach you always wanted. And you can do it right from your own home, so you'll never have to go to the gym. Try this great exercise — it will give you washboard abs!

Traditional Crunch with Ball 

Step 1

Sit on the ball with your knees bent and feet flat on the floor. Walk your feet forward as you roll your torso down the ball, only until your hips start to clear the ball and the very bottom of your lower back presses into it. Cross your arms over your chest or place your hands behind your head. Now, here's where you really need to focus on your posture. Lie back on the ball so that your upper body is almost parallel with the floor. Then tuck your tailbone in and lift your hips toward the ceiling. You should already feel your lower tummy and buttocks firming in this position — and you haven't yet performed a single crunch!

Step 2

Exhale as you lift your torso, pull your navel in, and contract your abdomen. Imagine that you are curling the bottom of your rib cage and your pelvic bone toward each other, creating a firm arc with your lower body. Keep your chin up, as if you were holding an orange between your chin and neck. Inhale as you return to the starting position, lying all the way back on the ball.

Is Your Scale Stuck?

Many times, people who start my plan become worried when they notice a weight gain instead of a loss after their first few weeks of exercising. Or they're concerned because they've added plenty of movement to their day, but the pounds just aren't dropping off.

If you're exercising and eating right, the most likely explanation for why you don't weigh less is actually good news: your increased activity is building muscle! Don't panic: Additional muscle mass can cause you to weigh more, but it looks much more trim and fit! Muscle tissue also uses more energy than fat, meaning you'll be burning more calories even when you're not exercising.

So try to focus on more than just the scale! Don't forget to measure lost inches with a tape measure and the Inch Tracker, and remember that even if you're gaining muscle weight, you're increasing your fat-burning potential and reshaping your figure at the same time. Be proud — you're working hard and your body is changing for the better. Keep it up!

The Best Way to Prevent Disease

You know the expression "An ounce of prevention is worth a pound of cure"? One of the very best — and easiest — ways you can prevent disease and ensure you stay healthy is through routine health screenings!

You may be thinking, But I'm healthy! Why should I get tested for diabetes, cervical cancer, or any of the other conditions my doctor wants to test for? The answer is that screening is meant for healthy people to determine if they're at risk before a condition develops or becomes more serious.

You won't get a diagnosis from screening; it will only tell you if you're at risk for having a condition or illness. Your health care provider may perform a diagnostic test as a result of your screening results — or he/she may simply recommend you come back after another year or two or some other period of time to be screened again. Your health care provider may also use your screening results to suggest lifestyle changes you should incorporate in order to reduce your risk, such as changing your diet, increasing your activity level, or quitting smoking.

Keep in mind that screening is not perfect. If a screening test shows that you are not at risk for a specific disease or condition, there is still a small chance that you may develop it. So if you are having symptoms that suggest a specific condition, be sure to tell your health care provider about them, even if the screening test told you that you were not at risk.

Screening is important at all ages — no one is too old or too young. Are you up-to-date on all of your tests and immunizations? Have you discussed your family history of specific conditions with your doctor? This month, make a commitment to yourself to finally take care of any outstanding doctor visits or tests. Not sure if you are up-to-date? Members can log in to check out the recommended screening tests for adult men and women.

Get Killer Abs

Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs! Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.

Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!



Plank Twists
(intermediate)
Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques. 








Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.

Walk It Off: The Health Benefits of Walking

Wondering which workout works best? It may just be walking! Walking is a fantastic all-around aerobic exercise, and one of the most available — and least expensive — workout options out there. It doesn't require an expensive gym or a personal trainer, and you can do it anytime, anywhere!

The American Council on Exercise says walking is likely the best way to get active and stay healthy. After following 13,000 people for over eight years, they found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Their advice? Start slowly and build up from there. Even five minutes a day is better than nothing!

Now you may know that walking helps your heart and reduces your waistline, but did you know it also cuts your cancer risk? Researchers say a half an hour of walking per day can keep cancer at bay, or increase the survival odds of those who get cancer. Why? Those who walk on a regular basis are much less likely to be obese, and obesity is a major risk factor for many types of cancer, including breast cancer. So, instead of thinking of your daily walk as "just exercise," think of it as a gift you're giving yourself and your family — the gift of a long and healthy life! Doesn't that just make you want to go put on your walking shoes right now? Sounds like a good idea!

Here are a few secrets on how to get your walking workout started on the right foot:

• Get good shoes: Go to a shoe store and have new walking shoes professionally fitted. There are so many brands and models available — they can help you find the perfect fit for your unique feet! 
• Ease into it: Start slowly! Gradually increase your pace and distance until you reach your ultimate goal, rather than overdoing it and getting injured right from the start. 
• Pace Yourself: Shoot for a pace that allows you to carry on a conversation without being winded. If you can't chat, you're going too fast! (Get a walking buddy to help with this — and you can keep each other motivated, too!) '
• Pay attention to form: Keep your head erect, back straight, and your abdomen flat. Land on the heel of your foot and roll forward to push off on the ball of your foot. Swing your arms freely at your side! If you find yourself getting sore after your walks, it may be your gait. If it continues, talk to your doctor or a physical therapist about how to correct it. 
• Stay hydrated: Aim to drink at least 8 to 12 ounces of water every 30 minutes while walking. 
• Challenge Yourself: Look for terrain that includes some variations! You'll burn more energy walking up and down hills than on flat ground. But if you're having trouble catching your breath, slow down and avoid hills until you increase your ability. 

Aim for at least 20 minutes a day and you'll be well on your way to a longer, healthier life! It's as easy as that!

Eat Food That's Fast, But Not Fattening!

Can fast food be healthy? The big fast-food chains are trying to answer yes by introducing new menu items. Look for some of the following foods the next time you're visiting your favorite chain. Keep an eye on your portion sizes and ask about nutrition if you aren't sure what's best.

Try one of these smart choices when you need to eat on the go:

• Skinless grilled chicken sandwiches 
• Whole-grain bread and buns 
• Fresh fruit Breakfast sandwiches made with scrambled egg whites 
• Yogurt-based snacks 
• Low-fat ice cream 
• Skim and low-fat milk 
• Entrée-size salads (without dressing or croutons) 
• Grilled chicken or steak wraps 
• Deli-style sandwiches 
• Baked potatoes (without cheese or sour cream) 
• Chili Tacos and burritos (without cheese or sour cream)

Five Tips for Taming PMS

Here's a statement I don't think too many women will disagree with: Premenstrual syndrome, or PMS, is a little slice of hell on earth. In the five to seven days before their period, up to 75 percent of women experience at least one unpleasant symptom in the constellation that PMS can cause — from the stereotypical cramps and moodiness to insomnia, fatigue, and nausea. One in 20 women experience premenstrual dysphoric disorder (PMDD), a serious and often disabling condition that can cause persistent depression, marked anger or irritability, and severe aches and pains.

The good news is that there are ways to tame PMS naturally. Try these five tips:

• Exercise! You may not want to, but get in your workout anyway. The endorphin rush will help relieve cramps and raise your levels of serotonin, a mood-lifting neurotransmitter. 
•  Get some R&R. Adequate sleep and less stress will put you in a better hormonal position to handle the physiological imbalance that PMS brings. 
•  Cut out most alcohol, caffeine, and salt. Alcohol can exacerbate feelings of depression, so steer clear. Reducing caffeine may minimize breast tenderness and irritability, and cutting salt can reduce bloat. 
• Minimize simple sugars. Ideally, you're doing this all the time, but it's especially important before your period. Simple sugars may increase inflammation, making cramps feel worse. Eating regular meals and snacks with fiber and protein will help keep your blood sugar stable, which is a lot better for those raw nerves than blood-sugar swings. 
•  Consider supplements. Calcium may reduce symptoms of PMS, so shoot for at least 1,200 mg a day. Magnesium is also helpful, as are B complex vitamins. To reduce the inflammation of cramps and breast tenderness, try a primrose-oil supplement; it's a nonsteroidal anti-inflammatory that may work in ways similar to ibuprofen.

11 Ways To Burn 150 Calories

For a 150-pound person, doing these exercises will burn about 150 calories, a great start to getting into shape:

• Walking a mile at a pace of 15 to 20 minutes per mile 
• Swimming laps for 20 minutes 
• Bicycling for 30 minutes 
• Running a mile at a pace of 10 minutes per mile 
• Climbing stairs for 15 minutes 
• Raking leaves for 30 minutes 
• Playing basketball for 15 to 30 minutes 
• Playing volleyball for 45 to 60 minutes 
• Gardening for 30 to 45 minutes 
• Jumping rope for 15 minutes 
• Dancing for 30 minutes

Make Some Healthy Mashed Potatoes Tonight!

Potatoes are filled with satisfying complex carbohydrates and dietary fiber, not to mention loads of vitamins and minerals (potassium, vitamin C, folic acid, magnesium, vitamin B6 — to name just a few!). Here's my take on mashed potatoes — they're rich enough to feel indulgent, and low-fat enough not to bust your diet! 

Buttermilk Mashed Spuds With Garlic and Leeks 

Ingredients

• 1 1/2 pounds Idaho potatoes, cut into eighths 
•  1 medium leek, white part only, washed and chopped 
•  2 garlic cloves, sliced 
•  1/2 cup chicken broth 
•  3/4 cup reduced-fat buttermilk 
•  2 1/2 tablespoons butter 
•  3/4 teaspoon salt 
•  1/4 teaspoon freshly ground black pepper 

Preparation 

Place the potatoes in a large saucepan with enough water to cover by 3 inches. Bring to a boil over medium-high heat and cook for 17 to 20 minutes, or until tender. Drain and return to the saucepan. Mash until fairly smooth.

Meanwhile, in a medium saucepan, combine the leek, garlic, and broth. Bring to a boil over medium-high heat, reduce the heat to medium, and simmer for 8 to 10 minutes, or until the vegetables are tender. Drain. Stir in the buttermilk, butter, salt, and pepper. Warm gently over medium heat, stirring often, for 2 minutes, or until the butter melts. Add to the potatoes and stir until well combined.

Makes 4 servings 

Per serving: 165 calories, 19 g carbohydrates, 7 g protein, 8 g total fat, 20 mg cholesterol, 5 g dietary fiber, 270 mg sodium

My Four Favorite Brown Bag Lunches

Is your lunch hour your time to unwind in the middle of a hectic workday? If you're spending most lunch hours in restaurants with co-workers or clients, you could be doing a lot damage to your diet! Massive portions, loads of fat and calories, the never-ending bread basket, and I haven't even mentioned dessert — did you know some restaurant meals have more calories than you should eat in a whole day?! You can make healthy choices when you eat out — like asking the server to remove the bread basket, requesting sauces on the side, and sticking with grilled chicken or fish and steamed veggies. Still, it may be easier — and tastier — to just bring your own healthy lunch from home!

Brown-bagging isn't hard at all; it just requires some planning. Here are a few of my favorite bring-to-work lunches:

• Sandwiches: Nothing is easier than a no-cook sandwich, and the options are endless — chicken, tuna, cheese (yum, fresh mozzarella!), egg salad — I could go on and on! You can pick whatever filling you like, just put in a whole-grain bread, wrap or pita, limit or avoid high-calorie add-ons like mayo, and throw in lots of veggies. 
• Soups: They're really filling and super easy to heat up at work! Invest in a thermos and a few cans of hearty and healthy soups, or cook a big pot of your favorite veggie soup on the weekend. Pair it with two slices of whole-grain bread and you're set! 
• Yogurt with granola and fruit. This light meal is an ideal grab-and-go lunch. It's perfect for those days when you don't have time to pack lunch — all of the components can be found in nearly every grocery or convenience store. 
• Leftovers: My personal favorite is last night's leftovers! If you take the time to cook a healthy dinner, why not make a little extra and bring the leftovers for lunch? You can heat them up in the microwave at work. 

This coming week, how about brown-bagging it at least one more workday than you usually do? You'll not only get healthier and save calories — you'll save money too!

My Top Seven 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?

12 Ways To Avoid Holiday Weight Gain

You can enjoy the special treats of the season without packing on the pounds! Here are my top 12 strategies for avoiding holiday weight gain.

A study published in the New England Journal of Medicine found that the average person gains "only" about a pound between mid-November and the beginning of January, which is slightly comforting if you're worried nothing in your closet will fit come New Year's. But the bad news is, the study also found that the extra holiday padding didn't come off during the following year — and slapping on an extra pound every time December rolls around can add up to a big cumulative gain. Fear not! If you strategize you can still enjoy the special sweets and treats of the season without blowing your diet. Here are some of my best tips to keep you on the straight and narrow (for the most part, anyway) as the season's festivities shifts into full gear.

Begin With Breakfast
Starting your day with a satisfying morning meal — especially one that includes protein — can help prevent overeating at holiday gatherings and parties later in the day. In a hurry? Grab a nonfat yogurt and a piece of fruit. If you've got extra time, whip up an omelet with one whole egg plus two to three egg whites stuffed with lots of chopped veggies and some reduced-fat cheese.

Don't Arrive Famished
Have a light snack (under 200 calories) about an hour before you make your entrance at a party or other holiday event. This will help take the edge off so you don't dive into the first edible item you lay eyes on (helloooo, chocolate-fondue fountain!). Smart snacks include apple slices with one level tablespoon peanut butter, two rice cakes topped with sliced turkey, and a stick of string cheese with a banana or orange.

Party With a Plan
Wear something fitted and fabulous to an event: When you're feeling great about how you look (and conscious of how snug your clothes are fitting), you'll be less apt to eat. Once you're there, hang out with a group of talkers, not the people gathered around the buffet table. You'll be less tempted if you keep your distance from the chowing-down crowd.

Watch the Alcohol
Alcohol is a double whammy: It's loaded with calories and it lowers your inhibitions, which means you'll probably end up eating more than you planned. Avoid seasonal drinks like spiked eggnog, buttered rum, and peppermint (schnapps) hot chocolate, which are laden with calories, sugar, and fat. Instead, stick with wine or champagne (one medium goblet), wine spritzers (one or two glasses), or light beer (two cans or bottles, max).

Nix Noshing
Nibbling and grazing between meals is a problem year-round for many people, but it hits an all-time high during the month of December, when cookie platters, appetizer trays, boxes of chocolates, and seasonal baked goods begin to pop up everywhere. All those extra bites and sips can add up to hundreds or thousands of calories per week if you're not careful. That's why it's especially important to maintain a structured eating schedule throughout the holidays and be super-mindful of the extracurricular munching.

Follow My "Rule of One"
If you keep your portions in check, you can enjoy every highlight of your favorite holiday meals and events without going overboard. Stick with just ONE of each deliciously tempting hors d'oeuvre, one plate of food, one alcoholic drink, and one dessert (or a sliver of two, if you can't decide).

Shape Up While You Shop
Turn your countless mall excursions into mini-workouts. Park in one of the farthest lots, take the stairs instead of the escalator, walk from store to store at a brisk pace, and carry your own bags (don't palm them off on your husband or kids). If you have the time, take an extra lap around the whole mall and do some window shopping — who knows, you might even spot that one gift you've been struggling to find in a store you don't normally frequent.

Just Say No (Politely, of Course)
Your family members may pressure you to eat more than you're comfortable with, or guilt you into sampling rich foods that you'd rather leave off your plate. My best advice is to be polite but firm and pay attention to the way you phrase your response. You might respond, "That looks really delicious, but I'm full and working hard not to overeat." In other words, say something that will enable you to forgo the dish without hurting anyone's feelings.

Have a Backup Plan
Keep your purse or desk stocked with healthy, portion-controlled emergency snacks. I like small bags of nuts mixed with dry cereal, nutrition bars or granola bars (200 calories or less), roasted edamame, and portable fruit, like apples and bananas. Having an appealing, good-for-you snack stash can help you fight the urge to gobble down tempting, calorie-laden seasonal treats at the office or head to a bakery or convenience store when hunger strikes. If you're traveling during the holidays, follow the same advice: Pack your own healthy snacks for the car, plane, or train so that you're less vulnerable to making bad choices.

Make Exercise a Top Priority 
Your schedule may be even more hectic than usual amid the holiday hubbub, but it's more important than ever to make time for exercise. Staying active helps you burn off extra calories from countless appetizers, creamy dips, rich desserts, candy, and other holiday indulgences, and it's also a great way to counteract the stress that often accompanies family get-togethers and holiday planning. Aim for at least 30 minutes of moderate activity every day (walking counts!).

Be Selective About Your Splurges
Choose a few special events or parties that you look forward to all year and plan to indulge at those celebrations. The rest of the season, stick to your normal, healthy eating and exercise habits. As I always tell my clients — they're called holidays, not holiweeks or holimonths!

Let Go of the Guilt and Move On!
Indulging and eating special goodies is part of the holiday experience. If you ate a bit more than you intended to and feel the guilt creeping in, accept that you allowed yourself to enjoy something you wanted, and then mentally and emotionally wipe your slate clean. Don't let one day of treating yourself spiral out of control. Remember this: It's very easy to work off the extra calories from a single heavy meal but incredibly hard to undo several days of nonstop overeating. Whatever happened the day before, start fresh the very next morning with a slimming breakfast and high-energy workout to help you refocus and reboot.

Stop Food-Pushers For Good

Many people struggle with this common problem — their moms, dads, brothers, sisters, husbands, and wives always push food on them. I tell them exactly what I'm telling you: Acknowledge these behaviors. Recognize the problems, sit the people in question down, and let them know that you are trying to lose weight and be healthy. Tell them how they can help and support you. Chances are they'll want to help and will be willing to learn new recipes so that they can cook for you without threatening your health and happiness.

We count on the people closest to us to support us through thick and thin. The fact that a loved one may be sabotaging your efforts to get in shape, whether they are conscious of their behavior or not, can be tough to swallow and address. Take a good look at your current significant relationships to see how they affect your life both on a day-to-day level and on a larger scale. Is anyone in your circle a food-pusher?

Sure, it seems innocent enough. These people may not realize what they are doing, or they may think they are doing it out of love. The bottom line is that their way of loving you is through food. It's time to stop it for good.

9 Healthy Carbs to Help You Lose Weight!

Who hasn't been tempted by no-carb diets? They seem to work, and they yield results quickly. But what about those of us who can't part with fresh-baked bread or steaming rice? I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly! Plus, breads and cereals can add important fiber to your diet and give you energy to keep going! We all need those benefits!

I've learned that you can eat carbs and still lose weight. You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:

• Whole-grain bread 
• Whole-grain or legume-based pasta 
• Whole-grain cereal Barley 
• Quinoa 
• Brown and wild rice 
• Oatmeal 
• Popcorn 
• Sprouted grains

Root Beer Cupcakes

• 
  

• Prep: 15 min. Bake: 20 min. + cooling
• Yield: 12 Servings

20

Ingredients

• 1/2 cup butter, softened
• 1 cup packed brown sugar
• 2 eggs
• 2 cups all-purpose flour
• 1 teaspoon baking powder
• 1/8 teaspoon baking soda
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground allspice
• 1 cup root beer
• 1-1/2 cups whipped topping
• 12 root beer barrel candies, crushed

Directions

• In a large bowl, cream butter and brown sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Combine the flour, baking powder, baking soda, cinnamon and allspice; gradually add to creamed mixture alternately with root beer, beating well after each addition.
• Fill paper-lined muffin cups two-thirds full. Bake at 350° for 18-22 minutes or until a toothpick comes out clean. Cool for 10 minutes before removing from pan to a wire rack to cool completely.
• Just before serving, combine whipped topping and crushed candies; frost cupcakes. Refrigerate leftovers. Yield: 1 dozen.

Nutritional Facts1 serving (1 each) equals 279 calories, 10 g fat (7 g saturated fat), 56 mg cholesterol, 144 mg sodium, 44 g carbohydrate, 1 g fiber, 3 g protein.

Originally published as Root Beer Cupcakes in Country Extra January 2007, p51

Caramel Apple Pudding with Gingersnap Crust Recipe

Ingredients

• 2 cups crushed gingersnap cookies (about 40 cookies)
• 1/3 cup butter, melted
• 1 package (8 ounces) cream cheese, softened
• 1/4 cup Imperial Sugar® / Dixie Crystals® Granulated Sugar
• 3-1/4 cups cold 2% milk, divided
• 1 carton (8 ounces) frozen whipped topping, thawed, divided
• 2 packages (3.4 ounces each) instant butterscotch pudding mix
• 1/2 cup hot caramel ice cream topping, divided
• 1 medium Red Delicious, Gala or Cortland apple, chopped
• 1 medium Granny Smith apple, chopped
• 1/3 cup dry roasted peanuts, chopped

Directions

• In a small bowl, mix crushed cookies and butter until blended; press onto the bottom of a greased 13-in. x 9-in. baking dish. Refrigerate for at least 15 minutes.
• Meanwhile, in a large bowl, beat the cream cheese, sugar and 1/4 cup milk until smooth. Fold in 1 cup whipped topping; spread over crust.
• In a large bowl, whisk the remaining milk and pudding mixes for 2 minutes; let stand for 2 minutes or until soft-set. Stir in 1/4 cup caramel topping. Spoon over cream cheese layer. Cover and refrigerate for 15 minutes.
• Spread remaining whipped topping over top. Cover and refrigerate for at least 4 hours or until filling is firm.
• Just before serving, top with apples; drizzle with remaining caramel topping. Sprinkle with peanuts. Yield: 15 servings.

A Trick to Look and Feel Better Instantly

Want to know a secret about how you can look better instantly? It's simple: Straighten up your posture! Proper posture truly does affect the way you look and feel. Unfortunately, many of us walk with less-than-upright posture, and it's even worse when we sit. Ever find yourself hunched over your computer at work? Yep, most of us do! It's a matter of training your body to sit or stand up nice and tall.

First, assess your current posture; then make improvements. Imagine balancing your head squarely over your shoulders; realign your shoulders so they are neither in front of your chest nor behind it. By perking up your posture, you'll dramatically improve your appearance and look pounds lighter — and you'll feel more confident too. Focus on how amazing your body feels, and try to make your body memorize the position. 

After a few weeks, your new posture will become a habit. All it takes is a few seconds, so try it now! You'll feel self-assured and look your slimmest — one step closer to being the best YOU you can be!

Cauliflower Bites

Ingredients

• 1 Head cauliflower
• 1/2 teaspoon ground cumin 
• 1/2 teaspoon chili powder (to taste) 
• 1/2 teaspoon salt 
• 1/2 teaspoon black pepper 
• Cooking spray 

Instructions
1Preheat oven to 400*. 2Cut cauliflower into florets and place in a bowl. 3Add cumin, chili powder, salt and pepper and toss well to coat. 4Coat baking sheet with cooking spray. 5Spread cauliflower on sheet and bake until tender, about 10 minutes, stirring once du
ring baking. 6Makes about 8 - 1/2 cup servings.

Nutritional Facts

Servings 1

Serving Size 1 (72g)

Recipe makes 8 servings

Calories 19

Calories from Fat 1 (6%)

Amount Per Serving %DV

Total Fat 0.1g 0%

Saturated Fat 0.0g 0%

Monounsaturated Fat 0.0g

Polyunsaturated Fat 0.1g

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 168mg 7%

Potassium 224mg 6%

Total Carbohydrate 4.0g 1%

Dietary Fiber 1.9g 7%

Sugars 1.7g

Protein 1.5g

Low Fat Pumpkin Roll

Ingredients
Cake: 
3 large eggs 
1 cup Equal® Spoonful* 
1 cup canned pumpkin 
1 teaspoon lemon juice 
1 cup self-rising flour 
2 teaspoons ground cinnamon 
1 teaspoon ground nutmeg 

Filling: 
4 ounces reduced-fat cream cheese, softened 
1 1/2 to 2 cups light whipped topping, thawed, if frozen 
2 tablespoons Equal® Spoonful** (or to taste) 


Instructions

For Cake: 1. Beat eggs and 1 cup Equal® for 5 minutes in mixing bowl on medium speed of mixer. 2. Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined. 3. Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350°F oven 5 to 8 minutes or until woodenpick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end. 4. Chill in refrigerator until completely cool. For Filling: 1. Beat cream cheese, whipped topping and 2 tablespoons Equal® in mixing bowl on medium speed of mixer until smooth and spreadable. 2. Unroll pumpkin roll and spread with filling. Re-roll. 3. Cover and refrigerate until ready to serve. * May substitute 24 packets Equal sweetener ** May substitute 3 packets Equal sweetener

Nutritional Facts

Servings 8

8 servings

Serving size 1/8 of pumpkin roll

• Calories 159

• Protein 6 g

• Carbohydrates 19 g

• Fat 6 g

• Cholesterol 87 mg

• Sodium 341 mg

Food Exchanges 1 1/2 starch

1 fat.