Six Exercise Myths

Chances are you've heard all kinds of advice when it comes to working out. But are these maxims fact — or fiction? Don't believe these common workout whoppers:

Myth #1: Exercise should hurt. Whether you've been told "No pain, no gain," or that you should "feel the burn," the reality is that exercise doesn't have to be painful to be effective. In fact, pushing yourself too hard, too fast will most likely lead to an injury — not a fit physique!

Myth #2: You can target specific areas. Don't buy into the myth of spot exercising to reduce fat in a particular area. While it's true that strengthening exercises will target specific muscles — for example, crunches strengthen your abdominal muscles — no exercise can burn fat in a specific area.

Myth #3: To benefit from cardio, you have to do it for at least an hour at a time. It's just not true that if you don't have an hour to exercise, you may as well not bother. For weight loss, it's just as effective to work out frequently for shorter periods (such as 10 or 15 minutes). Remember, it all adds up.

Myth #4: If you strength train, you'll get bulky. Many people avoid strength training because they're afraid it will cause them to bulk up. The truth is, while resistance training helps you maintain your lean muscle mass, building substantial amounts of muscle is very difficult, especially when you're losing weight. Unless you're a bodybuilder following a program designed to increase your muscle mass, odds are you won't bulk up.

Myth #5: If you exercise, you can eat whatever you want. While exercise does burn calories, what and how much you eat still matters. For example, a one-mile walk burns about 100 calories — so you'd have to walk for 12 miles to burn off the typical 1,200-calorie fast-food meal of a hamburger, fries, and a soft drink!

Myth #6: There's a quick fix. When it comes to fitness, slow and steady wins the race. Don't buy into advertisements that promise certain fitness equipment or activities will get you in shape quickly or with no effort.

Don't Drink Your Calories

Calories consumed in the liquid form of fancy coffee drinks, soft drinks, and alcoholic beverages can waylay you when you're trying to lose weight. That's because people don't seem to "count" liquid calories as part of their daily calorie total. Those extra liquid calories add up fast.

A 20-ounce soft drink packs 250 calories, a 12-ounce mocha coffee drink has around 300, the average mixed drink has 300, and a glass of wine or beer about 150. Multiply that by a few servings and you can see how the extra calories can spell trouble for your weight-loss efforts.

Even if you drink only one soft drink a day, over time those liquid calories will have a big impact. For example, imagine that you had a can of regular cola with your lunch every day. Over the course of a year, that would add up to nearly 55,000 empty and unnecessary calories — or a little more than 15 pounds!

What's the solution? Make water and unsweetened or artificially sweetened seltzer, iced tea, and coffee your beverages of choice. Each has zero calories (unless you add milk to your coffee, and if you do, be sure to use low-fat or nonfat milk).

If you must have a soft drink, reach for a diet version — at least you won't be drinking hundreds of empty calories. But remember that soft drinks contain sodium, which you won't find in water, tea, or coffee.

In time, you may find you lose your taste for high-calorie beverages. And you'll lose a lot of extra calories too!

Handling Buffets

If you had to name the type of meal that poses the greatest challenge to your ability to control how much you eat, chances are you'd choose the all-you-can-eat buffet. Loaded with appealing choices, a buffet can make even the most dedicated weight manager falter.

Fight back with these ideas for facing the buffet:

Plan your attack: Circle the buffet to see all that's offered and then go back to your seat. Think over your options and come up with a plan. That way, when you return, you'll know what you're looking for — and what you want to avoid. Perhaps have a small salad with a small amount of light dressing while you consider your plan — it will take the edge off your hunger and help you make better decisions when you go back to get your meal.

Use a small plate: A small plate forces you to keep portions in check. If only large plates are available, fill at least half of yours with salad greens and healthy toppings. And remember portion control — don't heap the plate until not another thing will fit.

Pick your favorites: Don't be tempted to take a little of everything. Instead, focus on your favorites. For example, have a little more shrimp cocktail and skip the fried chicken. Eat slowly and savor the foods you do choose.

Divide and conquer: Divide your plate into sections, reserving half for fruits and vegetables, one-quarter for starches, and one-quarter for proteins. This trick helps you trim calories while adding satisfying fiber and bulk.

Stick to one trip: Before you return to the buffet for a second helping, ask yourself if you're truly hungry or if you're only eating because the food is there. If you are still hungry, have a second helping of fresh fruit, vegetables, or green salad. Resist the urge to "stock up" just because so much food is available.

Skip the liquid calories: Opt for water, a diet drink, or unsweetened or artificially sweetened iced tea or coffee to accompany your meal instead of a soft drink or alcoholic beverage. You'll easily shave off a few hundred empty calories.

Go light for dessert: Pass by the cakes, cookies, and ice cream at a buffet and reach for fresh fruit or a cup of coffee with artificial sweetener instead. These options can provide a satisfying finish without later regrets.

The Best Ways to Fight Hunger Pangs

Question:

It seems as if I'm always hungry. What should I eat to curb my appetite between meals?

Answer:

The best things to eat when you're hungry are fruits and vegetables because they're filling yet low in calories. I also like to drink plenty of water throughout the day to help keep me satisfied. A handful of nuts or a 4-ounce container of low-fat yogurt should do the trick as well (the protein will help tide you over until your next meal). Eating healthy snacks is your best bet, but there are other things you can do to fight those hunger pangs — go for a walk around the block or try doing yoga to improve circulation. Just do something fun to get your mind off food, and remember, you can do it!

Are You in Touch With Your Emotions?

When you're faced with a powerful or uncomfortable feeling, how do you deal with it? Sometimes when we don't know what to do with an emotion, we turn to food to cope with it or cover it up. This response can become so automatic that you may not even be aware of the emotion that's triggering your impulse to eat. But if you understand what you're feeling and what you really need, chances are you will realize that food isn't going to meet that need.

The next time you experience an uncomfortable emotion, try the following steps. They can help you understand where your feelings are coming from and how to manage them.

1. Connect with the emotion. Take a deep breath, close your eyes, and continue to breathe comfortably with nice, gentle, full breaths. Focus on your bodily sensations. Recognize how your body feels "in the moment" without judging or interpreting. Notice how your chest rises with each breath and how the air flows through your nose and into your lungs.

2. Observe the emotion. Ask yourself, "What am I sensing? What am I feeling? What am I thinking?" Resist the urge to figure out why you are feeling a certain way — just experience the emotion.

3. Evaluate the emotion. Practice recognizing your true needs. Perhaps you are bored? Then your need might be for activity. However, if you are lonely, the answer may be quite different — activity involving friends or at least other people. Now ask yourself, "What do I need right now? What is missing?"

4. Choose an action. Understand that there is no right or wrong here — individual needs vary. We'll offer some ideas, but the best actions are the ones you come up with yourself — the ones that meet your needs in the moment. For example, you may need to:

• Express the feeling in private (cry, write in your journal, etc.).
• Release the feeling through action. For example, you might find release through movement, like walking or dancing.
• Use relaxation techniques like deep breathing or meditation.
• Express the feeling to others you trust and seek their support.

Reconnecting with your emotions can help you find outlets for them that don't involve food. This week, focus on improving your emotional awareness.

Improving Your Balance

While improving your balance may not be your highest priority in your quest to get active, it's a nice side effect of many exercise routines, and it may help you prevent falls and injuries. Here are some examples of balance-building activities:

Tai chi: This ancient Chinese martial art focuses on a series of smooth movements that improve both range of motion and balance. For many people, tai chi has the added bonus of relieving stress.

Pilates: A form of strength training, Pilates strengthens muscles in the body's core, including the abs and the muscles of the lower back. A stronger core can improve posture and balance.

Yoga: Not only does this ancient Indian practice improve flexibility and balance, but its many poses are also great for your posture. Additionally, yoga poses can build muscle strength.

Stability balls (also called exercise balls): Popular for building core muscle strength, exercises using these inflatable balls also help you improve balance.

Aerobics: Dance-based exercise routines not only burn calories and get your heart pumping, they also help improve coordination.

Ice-skating: This fun recreational activity burns calories and challenges your balance.

Bicycling: Taking your bike for a spin is a superb workout option. Balancing on two wheels builds steadiness.

As you can see, many exercise routines encourage better balance. Why not try one this week?

Make Some Healthy Mashed Potatoes Tonight!

Let me put it this way: The only time potatoes aren't good for you is when they're loaded with the works — cream, butter, cheese, sour cream, bacon bits, whatever. A plain potato is filled with satisfying complex carbohydrates and dietary fiber, not to mention loads of vitamins and minerals (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

Almost Fast Food Burger

If take-out burgers call your name, this is, hands down, the Biggest Loser burger recipe for you! It’s much leaner than any burger you’ll find at a fast food restaurant, but the sauce makes it taste so reminiscent of them. For variety, you might try making your burger recipe with a low-carb tortilla instead of a hamburger bun and adding a few more pickles.

Makes 1 serving

1 tablespoon low-fat mayonnaise
1/2 teaspoon ketchup
1/2 teaspoon yellow mustard
1/4 pound 96% lean ground beef
1 slice (3/4 ounce) fat-free American cheese (optional)
1 whole-grain or whole-wheat hamburger bun
1/4 cup chopped romaine lettuce leaves
1 thin slice red onion
3 dill pickle rounds

In a small bowl, combine the mayonnaise, ketchup, and mustard. Stir to mix. Set aside. Shape the beef into a patty that is about 1/2" wider than the bun.

Preheat a medium nonstick skillet or grill rack on high heat. Place the patty on the pan or grill. Cook for 1 to 2 minutes per side, or until desired doneness. (Do not smash the burger with the spatula.) About 30 seconds before the burger is cooked, top with the cheese, if desired. Place the bun halves, cut sides down, on the pan or grill. Cook for about 45 seconds, or until toasted.

Place the bun bottom on a serving plate. Top with the patty, lettuce, onion, and pickles. Spread the reserved sauce evenly over the inside of the bun top. Flip onto the burger. Serve immediately.

Nutrition at a Glance
Per serving: 281 calories, 26 g protein, 27 g carbohydrates, 9 g fat (2 g saturated), 60 mg cholesterol, 4 g fiber, 736 mg sodium

Dealing With a Weight-Loss Plateau

From time to time, you might notice that the scale stops moving even when you think you're following your meal and fitness plans to a tee. It's called a weight-loss plateau, and the important thing to remember is that you will get past it!

When a plateau occurs, try these techniques to get the scale moving again:

Stick to your efforts: Now is not the time to jump ship on your weight-loss journey. Instead, it's time to be morediligent about following your plan.

Step up your self-monitoring: Often, people hit plateaus after they stop monitoring how much food they're eating and how much exercise they're getting. Start keeping records again — looking over them will probably tell you where the problem lies.

Shake it up: It's a great time to change your workout routine. If you walk most of the time, try biking, swimming, or aerobics instead. Or you may want to increase the intensity of your current activity. A change in your routine often gets things moving.

Pay attention to portions: Over time, "portion creep" can happen. We think we are estimating the amount we are eating accurately, but in fact we have gradually begun underestimating portion sizes. Go back to weighing and measuring portions for a little while — this will remind you what appropriate portions look like, putting your ability to "eyeball" them back on track.

Remember recording: If you've gotten out of the habit of writing your food and exercise, this is a great time to restart, even if it's just dinner, or all food one day a week. You might discover why weight loss has stalled faster than you expected.

Write it out: Turn to your Lifestyle Journal to reconnect with your motivation for starting this journey. Read some older entries to reignite that initial spark. Jot down all the benefits of your efforts to date. Brainstorm ideas for facing the plateau. Express your feelings. Explore negative self-talk. Writing about it will help keep you motivated.

Remember, while weight-loss plateaus are frustrating, they are also normal and quite common. But don't let a plateau turn into an excuse to give up. Hang in there — the results will be well worth it.

A Gym-Free Cardio Workout

To get a good cardiovascular workout, you don't need a gym membership, a fitness class, or expensive equipment. Consider the following nongym options to get your blood pumping. (Note that the number of calories burned is based on a weight of 150 pounds. If you weigh less, you'll burn fewer calories; if you weigh more, you'll burn more.)

• Walking: Strap on your sneakers and burn between 200 and 300 calories an hour, depending on your speed.
• Running: When you're ready, pick up the pace and burn between 250 and 400 calories per half hour spent pounding the pavement.
• Bicycling: Dust off that bike, take it for a spin, and burn about 500 calories an hour.
• In-line skating: Dig those in-line skates out of the closet and burn up to 800 calories an hour.
• Cross-country skiing: If you live in an area that gets snow in the winter, hit the trails. You'll burn between 300 and 500 calories an hour, depending on the terrain and your intensity.
• Jumping rope: Get in touch with your inner child with this old recess pastime that can burn 180 calories in 20 minutes.

Regardless of the activity you choose, remember to start slow and build intensity over time. Aim for a pace that gets your blood pumping but leaves you able to comfortably carry on a conversation. If you have any orthopedic issues, it's best to choose lower-impact activities, such as walking and bicycling. Both are a great way to stay active.

A Gym-Free Cardio Workout

To get a good cardiovascular workout, you don't need a gym membership, a fitness class, or expensive equipment. Consider the following nongym options to get your blood pumping. (Note that the number of calories burned is based on a weight of 150 pounds. If you weigh less, you'll burn fewer calories; if you weigh more, you'll burn more.)

• Walking: Strap on your sneakers and burn between 200 and 300 calories an hour, depending on your speed.
• Running: When you're ready, pick up the pace and burn between 250 and 400 calories per half hour spent pounding the pavement.
• Bicycling: Dust off that bike, take it for a spin, and burn about 500 calories an hour.
• In-line skating: Dig those in-line skates out of the closet and burn up to 800 calories an hour.
• Cross-country skiing: If you live in an area that gets snow in the winter, hit the trails. You'll burn between 300 and 500 calories an hour, depending on the terrain and your intensity.
• Jumping rope: Get in touch with your inner child with this old recess pastime that can burn 180 calories in 20 minutes.

Regardless of the activity you choose, remember to start slow and build intensity over time. Aim for a pace that gets your blood pumping but leaves you able to comfortably carry on a conversation. If you have any orthopedic issues, it's best to choose lower-impact activities, such as walking and bicycling. Both are a great way to stay active.

Tips for Overcoming Exercise Barriers

What's Stopping You?!

Work deadlines, parent-teacher conferences, diapers, errands - it's easy to let our busy schedules get in the way of regular exercise. First step: Identify your exercise obstacles. Then find ways to deal with them one by one. Here are some simple solutions to get you started:

Problem: I don't have time to exercise.
Solution: Who does? We need to make exercise a TOP PRIORITY! Successful exercisers make workouts integral parts of their daily routines. So schedule daily appointments with yourself (write them down in your day planner or your calendar!) and treat them as you would a doctor's appointment or business meeting - you're going to be there, no ifs, ands or buts.

Problem: I have to take care of my family.
Solution: Plan fitness activities that include your kids — ride a bike, play kickball, go ice-skating, bowl or throw an impromptu dance contest in your living room. If you have a little one, use a baby carrier and climb stairs or power walk at your local mall.

Problem: I'd rather spend time with friends.
Solution: Make exercise a social activity. Organize a mixed-doubles tennis match, recruit friends for a hike or long walk or join a local bicycle club with your buddies.

Problem: I'm too tired.
Solution: OK — then just exercise for five minutes. You owe yourself that. Chances are, though, if you make it through five minutes, you'll make it through 10, and before you know it, your whole workout! Those first five minutes are always the hardest, but you'll be amazed at what you can accomplish once you start. You can avoid lethargy by making sure you have plenty of fuel — grab an energy-boosting snack like graham crackers, low-fat yogurt or a banana.

Problem: I'm just not motivated enough.
Solution: Find an exercise buddy. Research shows that having a dedicated partner makes you more likely to stick with an exercise program. You won't skip your power walk or date at the gym if your friend is waiting for you on the corner! Afterward, you'll feel doubly great because you not only had a great workout, but you also overcame procrastination. It takes a little effort, but you can do it!

Six Ways to Spread Positivity!

Most of us respond better to encouragement than we do to criticism. No one likes to be reprimanded about what they're doing wrong, or told what they shouldn't do — but few people would pass up a kind word from others that reinforces a good choice they've made!

My online program is all about accentuating the positives in your life and building on them to become healthier, stronger, and happier for the rest of your life. It's about embracing the beauty of a rainbow of fruits and vegetables, the pure physical joy of activity, and the confidence that comes with taking control of the aspects of your life that you can control.

I hope you are feeling positive about yourself and your efforts so far to truly live well. Today, think about how you can share that positivity with others — how you can reinforce their good choices and inspire them to live well too!

Here are a few ideas:

• Help your children develop the good habits of healthy eating and physical activity at an early age by setting an example yourself.
• Show your kids how much you enjoy eating fruits and vegetables and how much fun preparing them can be. Explore the different colors, textures, and tastes with them and encourage them to come up with creative combinations, find their own favorites, and join you in preparing dishes.
• Invite a friend or family member to try a new exercise class with you or to go for a scenic walk someplace new.
• Instead of telling your husband that he "can't" watch sports on TV or play video games, suggest a fun, engaging physical activity that you can do together.
• If your best friend is overweight, listen to what she says about her self-image. Empathize with her, and tell her you love and accept her no matter what size she may be. And help her on her weight-loss journey.
• Cook a healthy treat to bring to work and share with colleagues — rather than the typical cookies, cake, or pie.

Does "Fat Free" Mean "Calorie Free"?

When fat-free and reduced-fat snack foods like cookies and chips flooded the market a few years back, they were heralded as a major advance in the battle against obesity. Not to miss the bandwagon, makers of foods that never contained fats to begin with — like pretzels and gummy bears — proudly added the words "fat free" to their labels.

But soon people began to see that fat-free foods weren't the answer they had been hoping for. Instead, they found that even though they were eating less fat by choosing these foods, they were still eating far too many calories and gaining weight.

One problem was that many people took "fat free" to mean "calorie free." In fact, fat-free foods can contain nearly the same number of calories as the original versions. For example, one brand of reduced-fat sandwich cookies contains 150 calories per serving, while the original version contains 160 calories per serving. That isn't a very significant difference.

Another problem was that many fat-free snacks aren't very filling for their calorie count, so it's easier to eat a lot of calories and still not feel full. Compare how satisfied you'd feel after eating a few fat-free cookies to how you might feel after eating 5 cups of air-popped popcorn or 3 cups of watermelon chunks, for example. All of these portions have the same number of calories — about 150 — but there's a big difference in how "full" you'd feel when you were done.

The bottom line is that there's more to losing weight and keeping it off than just cutting out fat. Remember, fat free is only one part of the story. Don't be deceived. Remember to read labels, count calories, and compare fat-free options with other healthy choices.

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!

The Risks of Abdominal Fat

Medical research has found that where your body stores excess fat can affect your risk of health problems. Studies have shown that fat gained around the abdomen, or "belly fat," is the most dangerous, while fat in the hips, thighs, and buttocks appears to be less so.

A large waist — greater than 40 inches for men or 35 inches for women — has been linked to increased risk of many serious illnesses, including heart disease, high blood pressure, type 2 diabetes, and abnormal cholesterol.

While sit-ups will tone your abdominal muscles, the best way to banish belly fat is to engage in cardiovascular activities, such as walking, swimming, aerobics, and bicycling. Anything that gets your blood pumping will help your body burn off stored fat in the stomach area and elsewhere.

Just as important in the fight against belly fat is reducing calorie intake while still eating a balanced diet. Fruits and vegetables, whole grains, lean proteins, and the like fill you up but don't contain a lot of fat or calories. Avoid fat-laden, fried, and sugary foods. Since excess alcohol intake seems to be linked to abdominal fat deposits, drink alcohol in moderation, if at all.

Some research has suggested that stress is linked to abdominal weight gain. So if you're constantly feeling under the gun, try to eliminate additional stress in your life. In situations where you can't cut out stress, practice relaxation techniques and other stress-management skills.

When it comes to winning the war against abdominal fat, this three-pronged approach — exercise, a healthy diet, and stress management — is your best ally. Your health will reflect your efforts!

Put Your Best Foot Forward

When you work out, your feet can take a pounding. That's why it's so critical that you have the proper footwear for the job. Follow these tips to find your best fit.

Shop at the right time: Your feet swell throughout the day, so shop for shoes when they're at their largest — either at the end of the day or after a workout.

Bring your socks: To get a proper fit, bring along a pair of the kind of socks you plan to wear while working out. They can differ significantly in thickness from nylons and trouser socks.

Ask for help: Don't hesitate to ask for help with sizing, choosing the best fit, and finding accessories like socks and inserts. Chances are you'll find the most knowledgeable salespeople at specialty shoe stores that focus on athletic gear. Stores that sell running shoes, such as New Balance, will have staff who can correctly fit you in walking or running shoes.

Match your workout: While cross-training shoes can work for a wide range of activities, if you focus on one particular activity — whether it's walking, biking, running, aerobics, or a court sport like tennis or basketball — it's probably best to get a shoe made specifically for that purpose.

Go for comfort now: Forget the idea that your shoes will stretch out or become broken in over time. Choose a pair that feels great the minute you put them on. Plan to try on several brands and styles.

Check the fit: Pay attention to how the shoes fit. They shouldn't pinch, rub, be too loose or too snug on the sides, or slide forward or backward as you move. When you walk, your heel shouldn't slip out of the shoe.

Build in wiggle room: There should be roughly a half inch of space — about the width of your thumb — between your big toe and the tip of the shoe. You should be able to wiggle all of your toes.

Move around: Don't be afraid to walk, run, and jump your way around the store. Using your shoes is the best way to check for comfort, support, and fit.

Pay the price: While you don't have to get the most expensive shoe, don't skimp on quality. Good athletic shoes are designed to provide you with the proper support and cushioning — greatly reducing your risk of injury. Expect to pay between $70 and $120.

Replace your shoes regularly: Regardless of the quality of your shoes, they will take a beating if you use them frequently, and the most important part of the shoe — the support — will begin to break down. Expect to replace shoes every six to nine months.

If you haven't treated yourself to a comfortable, supportive pair of workout shoes yet, go shopping this week. Your feet will thank you.

Keep "Me" a Priority

As you continue your lifelong journey toward health and fitness, remember to keep putting yourself and your needs on your to-do list!

It's so easy to let the demands of family, work, friends, and other commitments take precedence in your life. For example, time for working out may get replaced by the need to chauffeur your kids to and from their scout meetings and dance classes. Or time for preparing healthy meals may get supplanted by a work project that requires extra hours — leading to more last-minute trips to the drive-through.

While shortchanging ourselves and our goals to meet the needs of others often seems like the right thing to do, it isn't a good long-term strategy. Eventually, without your own needs being met, you get depleted — and when you're empty, you can't fill up anyone else. Making yourself a priority isn't selfish — it's necessary to keep you from burning out and becoming ineffective.

One of the best ways to safeguard time for yourself is to learn to set limits. That might mean turning down other people's requests for your time. Saying no can be difficult at first — we all want to please the people we love or the people we work for — but it's a necessary skill. Rather than immediately saying yes, you could consider "let me think about how I can participate and get back to you." Then, rather than take on the whole job, you could take a piece of it. "I can work with the caterer if you can find someone to handle renting the tables and chairs."

Even in situations in which you don't feel you can say no, there may be room for compromise. You may not want to keep your kids from doing the activities they love, but that doesn't mean you have to be the one to drive them back and forth each day. Perhaps you can organize a carpooling system so that you can share the responsibility with other parents. And of course, saying no to a work project may not be the best idea for your career, but you could talk to your boss about your needs and ask for some control in scheduling those extra hours.

This week, spend some time this week writing in your journal about ways you can put yourself first. It's good for you — and good for everyone who depends on you.

A Powerful Combo: Calcium and Vitamin D

Are you getting enough calcium in your diet to prevent bone loss and protect you from osteoporosis (a condition in which bones become porous and easily broken) later in life? Studies show that many Americans don't take in enough calcium in their diets. Women, who are more likely to develop osteoporosis than men, get less than half of the recommended daily amount. Experts recommend between 1,200 and 1,500 milligrams of calcium a day (women should aim for the higher end of the range). The body absorbs calcium most efficiently if you take in 500 milligrams or less at a time.

How can you be sure you're getting your share? Reach for calcium-rich foods like low-fat milk, cheese, and yogurt, as well as salmon, broccoli, kale, and other greens. Also look for calcium-fortified products like orange juice, cereals, and breakfast bars. Adding a few teaspoons of nonfat powdered milk to foods like puddings and soups can increase their calcium content without affecting taste. Finally, a calcium supplement can also help you meet your daily requirement. There are several types available, so ask your doctor whether you need one and which might be best for you.

While you're working on improving your calcium intake, it's important to be sure you're getting enough vitamin D as well. This important nutrient acts as a "key," opening the door for calcium absorption in your body. Without enough vitamin D, much of the calcium you eat may be passing right through your digestive tract rather than being absorbed.

Exposure to sunlight encourages the body to produce vitamin D. If you spend 10 to 15 minutes two or three times a week outside in the summer months, exposing your hands, arms, and face to the sun, you're probably getting the vitamin D you need. However, if you spend much of your time indoors, or always block sunlight from reaching your skin with sunblock and clothing (which, as you know, is a good idea when the risk of sunburn is high), you may not be. In addition, during winter months and in northern climates year round, it is difficult for our body to make adequate Vitamin D from sunlight. Some foods such as milk and other dairy foods are fortified with small amounts of vitamin D. For example, an eight ounce glass of milk contains 100 IU of vitamin D. It's also included in most multivitamins and in some calcium supplements.

The current recommendations for vitamin D intake of 200 to 400 IU per day were established in 1997. Since that time, new research suggests that greater vitamin D intakes may be necessary for optimal health. According to National Osteoporosis Foundation, the recommended intake of vitamin D for optimal bone health for adults under age 50 is 400 to 800 IU daily, and adults age 50 and older is 800 to 1,000 IU daily. Many health researchers are urging the FDA to increase the recommended daily intake of Vitamin D to 1,000 IU daily. Remember, as with any vitamin, too much vitamin D can be potentially harmful. Check with your doctor before taking any new supplements.

The combination of calcium and vitamin D in your diet is great insurance that you'll have strong bones for life! This week, focus on increasing your intake of these important nutrients if you aren't currently getting enough.

When Motivation Lags

At some point in your journey toward eating better and becoming more active, it's inevitable that you'll face a lapse in motivation. After all, at the rate of 1 to 2 pounds a week, weight loss can seem like a slow journey. But as the old fable of the tortoise and the hare illustrates, slow and steady wins the race. Week after week, those pounds will add up sooner than you might think! After all, 2 pounds a week is 26 pounds in three months and 52 pounds in six months! In the meantime, try these tips for keeping your eyes on the prize:

• Look for inspiration. Draw motivation by reading inspirational quotes or the biography of someone who faced her weight battle and won.
• Buddy up. Find another person who shares your commitment to a healthy lifestyle. Challenge each other to keep going.
• Write in your journal. Turn to your journal to see how far you've come, remind yourself why you're doing this, and clarify what obstacles might be getting in the way.
• Switch it up. Perhaps boredom is the cause of your slump. If you always walk for exercise, try swimming or biking instead. Experiment with some new healthy recipes. Keep it fresh.
• Try a coach or trainer. These professionals can help you reconnect with your vision and how you'll get there.
• Make a list. Write down all the pros and cons of stopping your weight-loss efforts now. Do you really want to go back to your old habits?
• Shop for new gear. A new pair of shoes or workout outfit might be just what you need to get back in the groove. You deserve it!
• Remember the positive. Think back on all of the compliments you've received as a result of the changes you're making. Write them down so you'll have them to look at the next time your motivation lags.
• Set a new goal. Consider training for an upcoming race, walkathon, or other sports- or fitness-related event.
• Seek support. When you're feeling discouraged, make an extra effort to surround yourself with positive people.
• Use visualization. Reconnect with your goals by visualizing the future you want and what it will take to get there.

Remember, motivation is a feeling that comes and goes. Persistence, not perfection, will get you where you want to go. Don't give up now!

How Much Water Should You Be Drinking?

If you're not a water drinker, it's time to turn yourself into one! Drinking water every day is key to maintaining good health. Your body is made up mostly of water — doesn't it make sense to replenish the good old H2O instead of filling up on soda or sugary fruit juices? Plus, did you know that the brain often mistakes thirst for hunger? Before running to the nearest snack machine, try drinking a few glasses of water and waiting about 20 minutes — your craving may just go away.

So how much water do you really need? Well, a general rule of thumb is about eight ounces of water eight times a day, but there's no strong scientific evidence to support that recommendation. In fact, some experts actually recommend 13 glasses for men and 9 for women! That may seem like a lot of water, but your body loses about 10 glasses in the course of a day. And if you're exercising, pregnant, or breastfeeding, or you live in a hot or humid climate, your water loss is greater, so you should increase your intake!

Take my advice and drink up — it's H2Ohhh so good for you! One tip: If you're having a hard time getting used to the taste of water, try adding a lemon wedge for a hint of sweetness!

Is Alcohol Good for Me?

Medical studies have shown a link between moderate alcohol consumption and a reduced risk of illnesses like heart disease. For one thing, moderate use of alcohol tends to raise HDL cholesterol, the "good" kind. But before you add alcohol to your list of healthy foods, it's important to understand more.

First, it's important to understand what "moderate" drinking means. For men, it means no more than two drinks a day; for women, it's a limit of one drink a day. One drink is defined as 5 ounces of wine, 12 ounces of beer, or 1 1/2 ounces of liquor.

When it comes to alcohol, more is not better. People who drink more than the amounts above lose the health benefits of drinking and are actually at increased risk of high blood pressure and other heart problems. Excessive drinking can lead to liver disease, gastrointestinal disease, certain cancers, disturbances of sleep and of mood, obesity, and a host of other health problems. Experts say those who cannot drink moderately are better off not drinking at all. If you are unsure whether or not you have a problem with alcohol, it's a good idea to consult with your physician.

And remember, alcohol packs a lot of empty calories. A 5-ounce glass of wine contains around 130 calories, a 12-ounce serving of beer contains roughly 150 calories, and 1 1/2 ounces of liquor also contains around 150 calories (and that's before you add any mixers). Calories from alcohol that are not burned by the body seem more likely to be stored around the abdomen, and abdominal fat is the most dangerous kind for your health.

Finally, since alcohol lowers inhibition and impairs judgment, drinking too much can prevent you from sticking to your goals to eat well.

In short, if you're going to drink alcohol, do so in moderation. And don't forget to factor in the calories!

Exercising When You're Away From Home

Are you traveling to visit family or friends this holiday season? Don't let being away from home become an excuse to take a vacation from fitness. While you may not be able to do the same routine you're used to doing at home, there are still plenty of options for staying active when you're on the road. Try the following strategies:

• Bring a pedometer and a pair of walking shoes with you. Aim for 10,000 steps a day. If you're sightseeing, this will probably be easy!
• Pack a resistance band. It will allow you to do strength training in your hotel room.
• Ask if the hotel you're staying in has a fitness center. Nowadays, many hotels do.
• Swim laps in the hotel pool.
• Bring along a fitness video, or ask if the hotel has any available to use.
• Take advantage of layovers and waits in airports by walking through the terminal.
• Plan activities during your trip to add movement to your day. If you're in a rural area, plan hikes or kayak trips; if you're in a city, take a bike tour or just wander and explore the local streets and shops.

If you're having trouble getting motivated to exercise on your trip, try thinking of it as an opportunity to break out of your usual routine. Think about how great you'll feel once your workout is done. Tell yourself you'll just start with five minutes of exercise and then see how you feel. Chances are, once you start moving, you won't want to stop!

Remember, there's always something you can do to stay active no matter where you are. With some creative planning, you can make sure travel doesn't get in the way of your fitness goals.

Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a disorder most commonly characterized by cramping, abdominal pain, bloating, constipation, and diarrhea. As many as 20 percent of American adults suffer from this painful and sometimes embarrassing condition.

While researchers are still working to understand what causes IBS, they suspect malfunctioning nerves, hormones, stress, sensitivity to certain foods, or a combination of these factors.

In many cases, IBS is treated with medications that help to control constipation, gas, or diarrhea. If constipation is the main problem, gradually increasing the amount of fiber in your diet or taking fiber supplements can be beneficial. Lifestyle changes, like eating smaller meals, cutting down on foods that cause gas, drinks with caffeine, and reducing and coping with stress, conflict, and emotional upsets, can also help to relieve symptoms. Increasing physical activity can help to relieve stress.

Although effective treatments exist, an estimated 70 percent of those with IBS suffer in silence. If you suspect that your frequent stomach distress may in fact be IBS, schedule an appointment with your doctor for an evaluation. Because some medications can lead to increased gas and bloating, be sure to mention any drugs or supplements you take on a regular basis.

4 Ways to Get Your Family Moving

One of the most wonderful benefits of your commitment to my program is that your family gets to share in all that you are learning and to participate in the changes you are making! When you invite your partner, your parents, or your kids to share a delicious, healthy meal with you or engage in a fun activity together, everybody benefits!

Being active with your family is a great way to bond and boost your health at the same time.

Here are some ideas for getting your whole family moving:

• Shoot for 60. Remember that for good health, kids should ideally get at least 60 minutes of physical activity every day. All kinds of activities count, so encourage kids to get moving by walking fast, running, dancing, jumping rope, riding bikes, skating, snowboarding, swimming, playing basketball and soccer — even climbing stairs!
• Plan active family outings. Go for a hike or bike ride together on the weekends if you can, and take your next vacation to a place with lots of outdoor activities.
• Take a walk. Start a tradition of taking a walk together after meals. And if you normally drive your kids to school or to a friend's house, try walking with them instead (assuming your destination isn't too far away!).
• Create a space for activity. Set aside one room in the house that is a comfortable, safe place where your kids can rock out and be active! Fill it with balls, hula hoops, and other active games and puzzles — and don't be embarrassed to join in the fun!
• Set limits. Encourage your kids to take part in activities that involve moving, not sitting. Set limits on how much time they spend watching TV, playing video games, and surfing the Internet. (And make sure you observe these limits, too!)

Butter vs. Margarine

Have you ever wondered which is better — butter or margarine — when it comes to your health?

First, it's important to know that both are high in fat and calories. Both butter and regular margarine weigh in at around 35 to 45 calories per teaspoon. (If you use reduced-fat margarine, a whole tablespoon gives you the same number of calories.) Butter also contains both cholesterol and saturated fat, and diets high in these substances have been linked to an increased risk of heart disease. Too much cholesterol can clog the arteries, while saturated fat has been shown to increase levels of LDL, or "bad," cholesterol.

Margarine, which is made from vegetable oils, doesn't contain cholesterol. But that doesn't mean it's good for your heart. To render the oils solid at room temperature, hydrogen is added during processing, creating trans fats. These fats are thought to be even more harmful to the heart than saturated fats because they not only raise LDL cholesterol but also lower HDL, or "good," cholesterol. Some stick margarines contain relatively high amounts of trans fats, while softer margarines (tub and squeeze versions) usually contain less (if any). However, even some stick margarines are free of trans fats, so be sure to check labels.

So what's a person to do? Cut down on both butter and margarine! Try replacing them with healthier options whenever you can. Butter sprays, for example, add buttery flavor to potatoes, vegetables, and other foods without adding many calories. Butter-flavored sprinkles and trans fat–free spreads can also add flavor with fewer calories and less fat. When sautéing foods, use a cooking spray or a heart-healthy oil like olive or canola, and when baking, try cutting the butter or margarine called for in the recipe by a third. You can also try replacing some or all of the butter or margarine in your baked goods with applesauce, crushed pineapple, mashed bananas, or yogurt.

Use common sense and portion control. Opt to reduce your use of both fats whenever you can. Every tablespoon you cut will also cut out calories and fat you don't need.