Tuesday, October 30, 2012

Plan Ahead to Stay on Track

When you're super-busy, it's easy to let your healthy-eating habits or workouts fall by the wayside. Then you get down on yourself for not sticking with the plan, or you feel like quitting altogether. Don't let this happen to you! There are so many things you can do to make juggling life's priorities more manageable — and one of them is planning ahead.

If late nights on the job are leaving you with zero time to prepare wholesome meals during the week, do the prep work in advance! On the weekends, go over the upcoming week's meals and figure out ways to limit the time you'll have to spend in the kitchen. For example, buy pre-cut, prewashed salad greens, frozen veggies, and thin (read: fast-cooking) cuts of meat. Or do most of your slicing and dicing at one timece, place the ingredients in storage containers, and then refrigerate until you're ready to whip up your meals when you get home.

As for your workouts, knock them out first thing in the morning. Then you can immediately cross off one oh-so-important thing from your to-do list! Plus, all that heart-pumping exercise will leave you feeling refreshed and energized — the perfect way to start your day and get you on the path to success!

Thursday, October 25, 2012

The Best Way to Burn Fat


Know someone who's getting amazing results from an insanely low-calorie diet? It may be tempting to severely restrict your calories in hopes of a drastic weight loss, but don't even think about it! Truth is, very few people can maintain one of those crazy kinds of diets for more than a couple of weeks. And to make things worse, most people on near-starvation diets gain back all the weight (and more) just a few months later.

In weight-loss terms, fat is energy and the best way to lose it is to use it. You have to do it with diet and exercise. If you diet without exercise, the majority of your weight loss will be from muscle. The minute you stray from your diet, the weight will come right back on.

The only way to lose it for good is to get moving! Exercise not only helps you burn calories, it also helps build, strengthen, and maintain lean muscle. Exercise has another benefit called afterburn. A great cardio routine keeps burning fat not just during your workout but for hours afterward. Not bad, eh?

The rule of the game is increasing your intensity. The exercise afterburn is also referred to as "excess post-exercise oxygen consumption." It represents the calories used up to return the body back to its pre-exercise state, or resting level, which can take anywhere from 15 minutes to 48 hours, depending on the intensity and duration of the workout. What's more, if you do my resistance-training workout from my Web site in the morning and your cardio at night, you will reap the benefits of a twice-a-day afterburn without overtraining you
r muscles.

Doing any type of physical activity is healthier than sitting on the couch downing a bag of chips. And activities like bowling and golf do burn calories — but not enough. To see dramatic weight loss, you must do heart-pumping cardio. Cardio is any activity that is rhythmic, continuous, requires the movement of large muscles, and raises your heart rate. While bowling and golf get you moving, the action is stop-and-go. There's no reason to give up those activities, just be aware that you must still put in time on the treadmill (or doing some other cardio activity) as well.

Tuesday, October 23, 2012

Frittata Muffins

Active Time:  20 Minutes
Total Time:  50 Minutes
Yield:  12 Frittatas

This recipe allows you to make frittatas for people who like different items. You can substitute chopped aspargus or artichoke hearts for peppers and you can make a meatless version by cooking vegies in butter. Any cheese works well in this also.
RECIPE INGREDIENTS
  • 6 Slices Bacon, Fried Crisp
  • 6 Heat and Serve Sausage Patties, Browned and Crumbled
  • 6 Small Mushrooms, Diced
  • 2 Green Onions, thinly sliced, use white and green parts
  • 1/2 Cup finely diced, red, yellow, green, orange peppers
  • 6 Extra Large or Jumbo Eggs 
  • 3/4 C Whipping cream
  • 1/2 tsp Salt
  • 1/4 tsp pepper
  • 8 oz grated sharp cheddar cheese, divided
  • Fresh cut fruit

DIRECTIONS

Pre-heat oven to 350 degrees and lightly spray muffin tin with non-stick spray or lightly grease.

In a medium skillet, cook the bacon until crisp and drain on paper towel, then cook the sausage until browned, drain and crumble. Reserve 1 tbs of pan drippings.

In the same skillet over medium heat, cook mushrooms for 1 to 2 min in reserved pan drippings from bacon and sausage.

Remove from Skillet and add peppers and cook 2 - 3 min stirring often. Add onion and cook for another minute. Remove from heat.

This can be done the night before and refrigerated until ready to assemble.

To Assemble:

Divide onions, peppers and mushrooms into lightly greased muffin pan. Divide sausage and crumbled bacon into the muffin pan.

In a mixing bowl, combine eggs, cream, salt, pepper and 6 ounces of the cheese. Pour into the muffin pan and sprinkle remaining cheese on each of the muffins.

Bake for 30 minutes or until a sharp knife comes out clean when inserted near the center.

Serve with fresh cut fruit.


Get Cooking: http://www.cooking.com/recipes-and-more/recipes/frittata-muffins-recipe-10001708.aspx?a%3dcknwrdne03750a%26s%3ds0010883655s%26mid%3d1195197%26rid%3d10883655#ixzz2AAU8iuxm

Frittata Muffins

Active Time:  20 Minutes
Total Time:  50 Minutes
Yield:  12 Frittatas

This recipe allows you to make frittatas for people who like different items. You can substitute chopped aspargus or artichoke hearts for peppers and you can make a meatless version by cooking vegies in butter. Any cheese works well in this also.
RECIPE INGREDIENTS
  • 6 Slices Bacon, Fried Crisp
  • 6 Heat and Serve Sausage Patties, Browned and Crumbled
  • 6 Small Mushrooms, Diced
  • 2 Green Onions, thinly sliced, use white and green parts
  • 1/2 Cup finely diced, red, yellow, green, orange peppers
  • 6 Extra Large or Jumbo Eggs 
  • 3/4 C Whipping cream
  • 1/2 tsp Salt
  • 1/4 tsp pepper
  • 8 oz grated sharp cheddar cheese, divided
  • Fresh cut fruit

DIRECTIONS

Pre-heat oven to 350 degrees and lightly spray muffin tin with non-stick spray or lightly grease.

In a medium skillet, cook the bacon until crisp and drain on paper towel, then cook the sausage until browned, drain and crumble. Reserve 1 tbs of pan drippings.

In the same skillet over medium heat, cook mushrooms for 1 to 2 min in reserved pan drippings from bacon and sausage.

Remove from Skillet and add peppers and cook 2 - 3 min stirring often. Add onion and cook for another minute. Remove from heat.

This can be done the night before and refrigerated until ready to assemble.

To Assemble:

Divide onions, peppers and mushrooms into lightly greased muffin pan. Divide sausage and crumbled bacon into the muffin pan.

In a mixing bowl, combine eggs, cream, salt, pepper and 6 ounces of the cheese. Pour into the muffin pan and sprinkle remaining cheese on each of the muffins.

Bake for 30 minutes or until a sharp knife comes out clean when inserted near the center.

Serve with fresh cut fruit.


Get Cooking: http://www.cooking.com/recipes-and-more/recipes/frittata-muffins-recipe-10001708.aspx?a%3dcknwrdne03750a%26s%3ds0010883655s%26mid%3d1195197%26rid%3d10883655#ixzz2AAU8iuxm

Monday, October 22, 2012

Macaroni and Cheese Pie


This Macaroni and Cheese Pie has got to be one of the most irresistible Bisquick recipes out there. It's everything you love about macaroni and cheese recipes baked into a cheesy, delicious pie. Plus the addition of ham just tops it off!
Serves: 6
Cooking Time: 40 min
Ingredients
  • 3 cups shredded Cheddar cheese (about 12-ounces)
  • 1 cup cubed cooked ham
  • 1 cup uncooked elbow macaroni (3.5-ounce)
  • 1/4 cups milk
  • eggs
  • 1/2 cup Original Bisquick mix
  • 1/4 teaspoon salt
  • fresh parsley, chopped, if desired
Instructions
  1. Preheat oven to 400 degrees F.
 


  • Spray 10-inch or 9 1⁄2-inch glass deep-dish pie plate with cooking spray. In large bowl, mix 2 cups of the cheese, the ham and macaroni. Spread in pie plate.
     
  • In blender, place milk and eggs. Cover; blend on medium speed until smooth. Add Bisquick mix and salt; blend until smooth. Pour over mixture in pie plate.
     
  • Bake 35 to 40 minutes or until knife inserted in center comes out clean. Sprinkle with remaining 1 cup cheese. Bake 1 to 2 minutes longer or until cheese is melted.
     
  • Let stand 10 minutes before serving. Sprinkle with parsley.
     

  • Nutritional Information
    1 SERVING: Calories 470; Total Fat 26g (Saturated Fat 15g; Trans Fat 1g); Cholesterol 150mg; Sodium 1050mg; Total Carbohydrate 30g (Dietary Fiber 1g); Protein 28g Exchanges: 1⁄2 Other Carbohydrate, 2 Low-Fat Milk, 1 1⁄2 Lean Meat, 2 1⁄2 Fat Carbohydrate Choices: 2

    Read more at http://www.recipelion.com/Bisquick-Recipes/Macaroni-and-Cheese-Pie/ml/1#p1fOVmvrRZLjSMu1.99

    Road to Success: Setting Daily Goals


    Your first step on the road to total health and your best life is simple: You can't achieve success if you are not moving toward something, so before you do anything else, you have to establish both short- and long-term goals. Need some motivation? My Message Boards are a great place for daily inspirations — here are examples of what they want to accomplish today:
  • Make NO EXCUSES!
  • Stay on track
  • Work harder than yesterday
  • Skip the bad snacks
  • Push harder on the elliptical
  • Don't cheat
  • Check out a Krav Maga martial arts course
  • Plan tonight's dinner
  • Don't procrastinate with my circuit exercises
  • Drink water instead of soda
  • What short-term goal can you commit to right now that will help you reach your larger goals?

    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.

    Friday, October 19, 2012

    Start Your Day With a Bang!

    There's nothing I like better than sitting down to a good, nourishing meal first thing in the morning. And what they say about breakfast is true — it really is the most important meal of the day! Breakfast is your time to refuel after a long night of not eating; it packs the nutrients and energy you need to take on the day! I know if I miss breakfast for some reason, I'll feel tired and sluggish the rest of the day. Studies show that kids who eat breakfast actually do better in school — so think of how eating breakfast would help you function better throughout your day too!

    Some people think that skipping breakfast will help them lose weight, but the opposite is true! People who skip breakfast are more likely to gain weight, according to research. When you start the day with a solid breakfast, you'll be less hungry when lunchtime rolls around, so you'll eat fewer calories — which helps keep your weight under control. Breakfast is also an ideal time to get certain nutrients that may be harder to include later in the day, like all that calcium in your glass of milk. Plus, these days, kids are skipping breakfast more and more; if you eat breakfast regularly, you'll set a great example for your children and grandchildren.

    Well, what is a good breakfast? Focus on fiber — choose whole grains like whole-wheat bread, whole-grain waffles, or a high-fiber cereal. Better breakfasts also include some type of protein, like eggs, low-fat cheese, yogurt, or milk (yes, a cup of milk has 8 grams of protein). The protein will help you feel full longer. And finally, breakfast is a great time of day to eat a deliciously sweet piece of fruit. Toss some strawberries over your cereal, cut a banana into your yogurt, or just enjoy a fresh apple, orange, o
    r peach… Yum!

    Your challenge is to have a smart, healthy breakfast every single morning for the next seven days. It won't take long before you notice a difference in how you feel throughout the day — and before long, even in how your clothing fits! So enjoy your breakfast — I can tell it's going to be a great week!

    Thursday, October 18, 2012

    Tighten Your Backside


    So you think you need a machine to work your glutes, hamstrings, and lower back, huh? Arnold Schwarzenegger didn't think so. He relied on stiff-legged dead lifts, which produce killer glutes if done properly. Dead lifts were cool in the seventies and eighties, but modern machines made them seem a little too low-tech to be effective. But this classic exer
    cise of the bodybuilding era is worth a second look. Working the glutes, hamstrings, and lower back in a free-form position means that the rest of your body has to work a little harder to support itself during the exercise. And that provides bonuses, such as improved coordination and balance. It also burns more calories. Want to give this dead lift a try? Here's how to do it:

    1. Stand with your feet slightly closer than shoulder-width apart and knees slightly bent, or "soft." Hold a barbell in your hands, or dumbbells in each hand, in front of your thighs, with your palms facing your legs. Keep your back straight and your shoulders pulled back.          

    2. Bend your torso forward slowly, lowering the bar or dumbbells toward the floor.  Keep your knees slightly bent and your back flat through the entire movement. Lower the bar until your torso is almost parallel to the floor. From this position, focus on your hamstrings and exhale while slowly lifting your body and the weights back to the starting position. Repeat. Adhering to proper form is extremely important during this move; otherwise, you can injure your lower back. To prevent injury, keep your eyes focused forward. This helps keep your back in the correct position. Don't round your shoulders or bend your knees too much, and be careful not to use too much weight.

    Wednesday, October 17, 2012

    Old-Fashioned Patty Melts


    Take your tastebuds to the diner, and cook up our flavorful Old-Fashioned Patty Melts. You want comfort? These deliver them in no time!
    Serves: 2
    Cooking Time: 20 min
    What You'll Need:
    • 2 tablespoons butter, divided
    • small onion, thinly sliced
    • 1/2 pound ground beef
    • Salt to taste
    • Pepper to taste
    • slices rye bread
    • slices American cheese
    • 1/4 cup Thousand Island salad dressing
    What To Do:
    1. In a large skillet over medium-high heat, melt butter; saute onion 6 to 8 minutes, or until it starts to brown. Remove to a bowl and cover.
    2. Shape beef into 2 oval patties; sprinkle with salt and pepper to taste. In the same skillet over medium heat, cook patties 3 to 5 minutes per side, or until no longer pink in center. Remove from skillet and keep warm.
    3. Spread remaining butter over one side of each slice of bread. Place in skillet buttered side down, and toast until lightly browned.
    4. Place 2 slices of cheese on 2 slices of toast, top each with a beef patty, half the onion slices, and salad dressing. Top with remaining toast and serve immediately.

    Read more at http://www.mrfood.com/Sandwiches/Old-Fashioned-Patty-Melts/ml/1#BtuuZ4chUIMkKB3u.99 

    Chipped Beef


    It's common to find Chipped Beef as a daily special at home style diners. What a tasty treat it is once in awhile. Of course, the best treat is how easy it is to make.
    Serves: 4
    Cooking Time: 15 min
    What You'll Need:
    • (2 ¼-ounce) jars sliced dried beef, cut into 1/2-inch strips
    • 2 tablespoons butter
    • 2 tablespoons all-purpose flour
    • 1/4 teaspoon onion powder
    • 1/4 teaspoon black pepper
    • 1 cup milk
    • 1 teaspoon Worcestershire sauce
    • slices white bread, toasted and cut in half diagonally
    What To Do:
    1. Place beef in a medium bowl and add enough warm water to cover. Soak 2 minutes; drain, rinse, and drain again.
       
    2. In a medium skillet, combine beef, butter, flour, onion powder, and pepper over medium heat. Cook until butter melts, stirring constantly.
       
    3. Add milk and Worcestershire sauce; mix well. Bring to a boil and cook 2 to 3 minutes, or until sauce is thickened, stirring constantly.
       
    4. Spoon an equal amount of beef mixture over each piece of toast. Serve immediately.

    Read more at http://www.mrfood.com/Beef/Chipped-Beef-831/ml/1#wDlqwgQq4yrrHcyF.99

    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.

    Tuesday, October 16, 2012

    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 non-gym 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.

    Chocolate Hazelnut "Torte"


    Take a no-bake shortcut and build a fancy looking and tasting dessert torte from store-bought frozen pound cake frosted with healthy chocolate hazelnut spread. Shhh...no one has to know how easy it was!
    Serves: 10
    Preparation Time: 20 min
    Cooking Time: 5 min
    What You'll Need:
    • (16-ounce) frozen pound cake
    • (13-ounce) jar chocolate hazelnut spread
    • 1 cup semi-sweet chocolate chips
    • 1 cup heavy cream
    What To Do:

    1. Horizontally slice frozen pound cake into 4 layers. Place bottom cake layer on a cooling rack over a baking sheet. Spread with a thin layer of chocolate hazelnut spread, then place another cake layer on top. Repeat with remaining layers and spread.
       
    2. Place chocolate chips in a medium bowl.
       
    3. In a small saucepan over medium heat, bring cream to a boil, stirring constantly. Pour over chocolate chips and stir until mixture is smooth. Let cool 15 to 20 minutes, or until ganache begins to thicken slightly.
       
    4. Starting at one end, slowly pour ganache over entire cake until well coated. Refrigerate until ready to serve.
    Notes
    Chocolate hazelnut spread can usually be found alongside the peanut butter in most supermarkets.
     

  • We're thinking that a nice hot drink would wash this down beautifully! 
  • Read more at http://www.mrfood.com/Cakes/Chocolate-Hazelnut-Torte-2014/ml/1#fqtBsxmMtE1ZSrq4.99 

    Quick Apple Bundles


    Refrigerated pie crust and frozen apples let you get this dessert ready for the oven in 10 minutes. Bake it while you eat dinner, and a nice warm dessert will be waiting.
    Serves: 4
    Preparation Time: 10 min
    Cooking Time: 20 min
    What You'll Need:
    • 1/2 (15-ounce) package refrigerated pie crusts
    • (12-ounce) package frozen spiced apples, thawed
    • egg white, lightly beaten
    • Sugar for sprinkling
    • (12-ounce) jar butterscotch topping, warmed
    What To Do:
    1. Preheat the oven to 425 degrees. Unroll pie crust according to package directions. Cut into fourths. Place apples evenly in center of each fourth. Pull corners over apples, pinching to seal. Place on a baking sheet; brush evenly with egg white, and sprinkle with sugar.
    2. Bake 18 to 20 minutes or until golden. Serve warm with butterscotch topping.

    Read more at http://www.mrfood.com/Misc-Desserts/Quick-Apple-Bundles-5427/ml/1#D1pglSvBClMixBFb.99 

    Pumpkin Cheesecake Squares


    Pumpkin and spice make these squares perfect holiday fare, while a pound cake mix makes 'em a snap to prepare.
    Serves: 4 dozen squares
    Preparation Time: 10 min
    Cooking Time: 30 min
    What You'll Need:
    • (16-ounce) package pound cake mix
    • 4 teaspoons pumpkin pie spice, divided
    • large eggs
    • 2 tablespoons butter, melted
    • (8-ounce) package cream cheese, softened
    • (15-ounce) can pumpkin
    • (14-ounce) can sweetened condensed milk
    • 1/2 teaspoon salt
    • 1 cup chopped pecans
    What To Do:
    1. Preheat the oven to 350 degrees. Combine cake mix, 2 teaspoons pumpkin pie spice, 1 egg, and the melted butter in a large mixing bowl; beat at low speed of an electric beater until crumbly. Press dough into a greased 10- x 15-inch rimmed baking sheet.
       
    2. Beat softened cream cheese at medium speed until creamy. Add remaining 2 teaspoons pumpkin pie spice, remaining 2 eggs, the pumpkin, condensed milk, and salt; beat until blended. Pour over crust; sprinkle with pecans.
       
    3. Bake 30 minutes or until set. Cool completely in pan on a wire rack. Cover and chill. Cut into squares.

    Read more at http://www.mrfood.com/Cheesecakes/Pumpkin-Cheesecake-Squares-5060/ml/1#8yvbtOXU4BTJGBeW.99 

    Monday, October 15, 2012

    Spooky Mummy Hot Dogs

    Ingredients :
    1 1-oz. tube refrigerated bread stick dough
    12 hot dogs
    1 egg
    1 tablespoon water
    Mustard (for eyes)
    Directions :
    Seperate dough into strips. Wrap one strip of dough around each hot dog, leaving 1/2 inch uncovered for face. Arrange on a lightly greased baking sheet.

    Whisk together egg and water; brush over dough. Bake at 350° for 14 to 16 minutes, or until golden. Dot mustard on hot dogs with a toothpick to form eyes, if desired.

    Courtesy of:http://www.rewardport.com/?module=recipes&id=185

    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.

    Friday, October 12, 2012

    Four Simple Ways to Reduce Your Cancer Risk

    With more than 100 types of cancer out there, it makes sense to start thinking about what you can do to prevent cancer yourself. While there are no guarantees in life, there are four simple ways in which you may be able to reduce your risk:

  • Eat more plants! Study after study suggests that fruits and vegetables may be able to help protect against cancer. They're loaded with vitamins, minerals, and helpful compounds called phytochemicals — all of which work together to fight disease and keep you healthy. Aim for at least five servings of fruits and veggies each day!
  • Stop smoking! You'll prevent more than just lung cancer! While smoking is believed to cause almost 90 percent of all lung cancer deaths, it may also be involved in cancers of the throat, esophagus, larynx (voice box), kidneys, pancreas, stomach, cervix, and bladder. Plus, if you stop smoking, you'll stop exposing those around you — including your family — to harmful secondhand smoke.
  • Wear sunscreen! According to the National Cancer Institute, more and more people each year develop melanoma, a form of skin cancer, because they spend more time in the sun. Limit your exposure during the sun's strongest hours (10 a.m. to 4 p.m.), cover yourself with a hat and long sleeves, and slather on the sunscreen – SPF 30 or higher.
  • Be physically active! Besides making you feel fantastic and helping you maintain a healthy weight, regular exercise may also fight breast, colon, and other cancers and boost your quality of life! Get at least 30 minutes of moderate exercise five days a week.
  • Start working to prevent cancer this week! Choose at least one of these powerful prevention strategies as your goal for the next seven days. If you're already doing all of them, I'm proud of you! Find a friend or relative who isn't and encourage her to start cutting her cancer risk too!

    Thursday, October 11, 2012

    5 Steps to a More Restful Night's Sleep

    Getting the right amount of sleep is so important to your overall health and happiness! If you're having trouble falling asleep at night, you may want to take a look around your bedroom and make some changes. I'll help you create a peaceful place where you can fall asleep and wake up feeling refreshed and ready to take on the world! For a great eight hours of slumber, try:


  • Cutting the Noise: If your bedroom isn't a quiet sanctuary, block out noise with earplugs or a source of "white noise," like a fan or an air conditioner.
  • Removing the TV: You may feel as if you have to watch TV to fall asleep, but watching it in bed or even on your couch might prevent you from getting a good night's sleep. A disturbing newscast could leave you feeling agitated or anxious rather than relaxed. Laughing at a funny TV show may wake you up, rather than help you doze off. So, shut off the tube and go to sleep in peace!

    • Putting Away the Laptop: "Just one more e-mail..." Does that sound familiar? Working on your laptop or Blackberry in bed can get in the way of your much-needed rest. Besides, do you really want to dream about work?!
    • Curbing Your Puppy (or Kitty) Love: If you're an animal lover, and you let your pet sleep with you. He or she might be to blame for poor sleeping patterns. Sharing your bed with a furry friend can be disruptive, and if you're already sharing your space with a partner, you're sleeping in some cramped quarters! Consider purchasing a pillow or pet bed for your four-legged friend.
    • Bettering Your Bed: Believe it or not, your mattress, pillows, and bedding can affect the quality of your sleep. A lumpy old mattress may not support your back or neck, while a an overly stiff mattress can do more harm than good (despite what most people think), causing back pain instead of alleviating it. If your pillow is synthetic rather than feather, it may hold five times as much dust mite fecal matter, which can aggravate asthma symptoms. As for your bedding, find something soft and comfortable, and make sure you wash your linens at least once a week.
    With these simple improvements, you're sure to enjoy a much more restful night's sleep right away. You can thank me later!

    Wednesday, October 10, 2012

    Watch Out for a Hormone Imbalance

    The terms "estrogen" and "progesterone" are thrown around a lot when women's bodies are under discussion — however, these two steroid hormones are important influences on the metabolism of both sexes. While you may think "muscle-bound meathead" when you hear the word "steroid," all it signifies is that your body uses cholesterol to make these hormones. Men and women both produce estrogen and progesterone normally, but our environment also imposes a tremendous amount of estrogen on our bodies. Man-made estrogens in hormone replacement therapy, pesticides, and food additives can all have a profound effect on the body's overall hormone balance. What you need to do is to find a balance between progesterone and estrogen by focusing on what you're eating and avoiding toxins.

    For a long time people believed that women's hormone problems stemmed from declining levels of estrogen, especially during premenstrual syndrome, after giving birth, and during perimenopause and menopause. But increasingly, women in Western cultures tend to have too much estrogen rather than too little. For the past 50 years, doctors have noticed that the onset of puberty among girls — characterized by the development of breasts and pubic hair and the beginning of menstruation — has been occurring at earlier ages. In addition, rates of breast cancer have jumped 40 percent in the past 35 years. Studies have linked excessive exposure to estrogen to early puberty and breast cancer. And many signs — including decreasing sperm counts and increasing prostate cancer rates — indicate that men are also struggling with the effects of excessive exposure to estrogen.

    How can we fix the problem? An estrogen and progesterone imbalance can be corrected by addressing the endocrine disruptors that are affecting you — not so easy given our society's seeming addiction to toxic chemicals. Our bodies are slammed with synthetic estrogens, from the ingredients in our cosmetics and the cleaners under our sinks to the preservatives in our foods and the chemicals in the plastics that wrap them. Other factors that can add to unhealthy levels of estrogen are stress, a lack of quality fats and protein, and too many refined grains and sugars. Remove as many exogenous estrogens — those that originate outside the body — from your diet and your environment as possible, and eat whole foods, especially healthful fats; do your best to minimize stress as well, and you'll help your body build the right hormones.

    The Easiest Way to Stay in Shape

    One of my favorite ways to stay in shape is also one of the easiest ones out there — walking! It's a healthful habit to adopt, and because you can do it anywhere, it's also one of the cheapest ways to get in shape. No need for a gym membership or a trainer; we all know how to walk! The challenge is to find ways to take more steps each day.
    Why is walking so great for your body? Well, you're burning calories, but you're also improving your cardiovascular health. The simple act of moving is great for your heart and legs and for relieving stress. Focus on breathing deeply and walking with good posture and you'll also be working your core muscles.
    It's easy to sneak in more walking during the day! Get off the train a few stops earlier, park farther from the mall, and walk instead of drive to the coffee shop in the morning. Make yourself tiny promises: You'll circle the block twice before you buy your lunch; you'll take the elevator instead of the stairs whenever possible. If you want, purchase an inexpensive pedometer — it hooks onto your clothing and counts your steps for you. You should aim for 10,000 steps a day, but do the best you can! You'll be amazed at how quickly the steps add up. Just push yourself to increase your number each day you'll get there, one step at a time!

    Best Bets for Healthy Snacking

    What's your "hungry" time of day? Does your stomach rumble midmorning? Are you starving by dinnertime? Smart snacking is a great way to control your hunger and keep your diet on track. I've put together a list of easy-to-prepare, tasty treats for you to safely snack on when the urge strikes!
    Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthfully:
  • Cut up veggies with hummus
  • Sliced fruit with nonfat Greek yogurt
  • A few almonds or walnuts
  • Low-fat cottage cheese
  • Air-popped popcorn
  • Hard-boiled eggs
  • String cheese
  • Baked tortilla chips with salsa
  • Homemade smoothies or fruit shakes
  • Tuesday, October 9, 2012

    How To Pick The Right Shoes For Your Workout


    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.