7 Meals in 7 Minutes or Less!

Eating nutritious, low-calorie foods doesn't have to be time consuming or mean complicated recipes. It’s possible to whip up healthy meals in a flash, I promise! Here are seven of my favorite go-to quick meals. I make sure I always have the ingredients for a few of these on hand, so I can quickly put together a healthy lunch or dinner when days get hectic! The best part is, many of these recipes are flexible and allow you to substitute whatever fruits and veggies you happen to have on hand. You can’t get easier than that!

1. Fish or Shrimp Tacos. Mexican food isn’t always the healthiest option, but you can bring the flavor of Mexico into your home for a fraction of the fat and calories by making your own quick tacos. They’re popular with kids — they’ll have a blast building their own taco! 
2. Bean Bowls. Black beans are a wonderful source of fiber, which is so important to curbing your hunger and keeping you satisfied. By adding beans to diced chicken and veggies, you can have a well-rounded meal with staying power. 
3. Flatbread Pizza. I’ve yet to meet someone who doesn’t love pizza! Instead of a high-calorie thick crust slice, I use whole wheat wraps as a delicious base for all kinds of pizzas. Mix and match vegetables, proteins, and spices to find your own favorite combo. 
4. White Corn Scramble. Eggs are full of protein, but the debate is still out on whether we should eat the yolk or just the whites. I recommended sticking to mostly whites with a yolk or two here and there. My favorite way to eat them is in a white corn omelet — packed with flavor and protein. 
5. Jicama Salad. If you haven’t tried jicama yet, now is the time! The large root vegetable resembles a cross between a potato and a radish, and has a sweet juicy taste. With fresh mango and peanuts, this salad makes a great side dish to any Mexican entrée (like the fish or shrimp tacos above!). 
6. Fat-Blast Green Energizer Smoothie. Green smoothies are all the rage, and for good reason! It’s a delicious and easy way to incorporate more vitamin-rich veggies into your diet. I love whipping up a green smoothie using fresh pineapple, kale, spinach, and ginger root for a yummy meal I can eat on the go. 
7. Fat-Blast Fruit Energizer Smoothie. Smoothies that are yogurt-based give you a dose of healthy probiotics. I love experimenting with different fruits, and throwing whatever I have on hand into the blender — fresh or frozen! I also sometimes add a dash of protein powder to help fill me up.

Don't Blame Being Overweight on Your Age

If you've been blaming your belly fat on the fact that you're growing older, now's the time to stop believing that weight gain is an inevitable part of aging! Yes, as we get older our hormone balance shifts in ways that encourage weight gain. For example, testosterone and DHEA levels decline in men, and women's insulin-regulating hormones become less effective. These changes can decrease muscle mass and energy while increasing belly fat and insulin resistance. But there's no reason we can't stay healthy and keep our hormones balanced as we age. Ongoing research suggests that age-related muscle decline is largely under our control. The more we eat clean, live clean, and work out, the better our hormone balance will be, and the healthier our metabolisms will remain.

There are many people that just let exercise slide as they get older; then they turn around and blame their lagging metabolism on their hormones. I'll be honest — I don't like to exercise. But the reality is, we have to do it. Your body needs exercise the way it needs oxygen and water. It's crucial to maintain muscle mass as you age: A pound of muscle burns three times more calories than a pound of fat does, and muscles scoop up blood sugar and enhance your body's insulin sensitivity.

As for optimizing your hormone balance, the best way to do it is naturally. Nature has provided us with the cure for a lagging metabolism — we just neglect it! We have amazing whole foods that not only help us balance our hormones but also fight cancer, diabetes, stroke, heart disease, and Alzheimer's. So what do we do? We spray them with pesticides and other chemicals, turning our natural medicine into poison. We have to reclaim these whole foods and fight back against the many ways our hormones are under assault every day. Don't wait until you're blowing out 50 or 60 candles on your birthday cake — fight for that healthier lifestyle now!

Do More Than One Type of Cardio!

Do you do your cardio on the treadmill or the elliptical machine? How about trying a little of both? Does the thought scare you a bit? Most people like to stick to one machine for cardio, but I want you to change your mind-set. To reach your fitness goals, you have to let go of that all-or-nothing mentality. And let's face it — eventually, you'll need more than one cardio option. One day the weather may not be cooperative for your usual outdoor jog, or all the ellipticals will be in use, or the pool will be closed, or your bike will be in the repair shop.

Be flexible.

To get you thinking big picture, let's take a look at all the options available in the always-popular walk-jog-run trio.

You can perform any of these activities on a treadmill or outdoors. The key is to mix it up and keep it challenging. To burn maximum calories, you have a few options: you can walk on an incline, walk fast, jog, or run, depending on what you're ready for at your current fitness level.

Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by running backward every once in a while — obviously you can't do this everywhere. You might also try sports drills like running sideways, or karaokes, in which you run sideways by crossing your right foot first in front of your left foot and then behind your left foot; you then switch directions, crossing the left foot in front and then behind the right foot.

Flourless Honey-Almond Cake

Active Time: 20 Minutes
Total Time: 2 Hours
Yield: 10 servings

Honey and almonds flavor this simple (and gluten-free) cake. It’s lovely for afternoon tea or a spring holiday dessert. Be careful not to overbeat the egg whites—they should be white and very foamy, but not at all stiff or able to hold peaks. If you beat them too much, the cake may sink in the middle as it cools.

Make Ahead Tip: Store the cooled cake airtight at room temperature for up to 1 day. Drizzle with honey and sprinkle with almonds just before serving. | Equipment: 9-inch springform pan, parchment paper

RECIPE INGREDIENTS
For Cake:
1 1/2 cups whole almonds, toasted (see Tip)
4 large eggs, at room temperature (see Tip), separated
1/2 cup honey
1 teaspoon vanilla extract
1/2 teaspoon baking soda
1/2 teaspoon salt

For Topping:
2 tablespoons honey
1/4 cup sliced almonds, toasted (see Tip) :

To toast whole almonds, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. To toast sliced almonds, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Note: Eggs must be at room temperature for the proteins to unwind enough to support the cake’s crumb. Either set the eggs out on the counter for 15 minutes or submerge them in their shells in a bowl of lukewarm (not hot) water for 5 minutes before using.

DIRECTIONS
Preheat oven to 350°F. Coat a 9-inch springform pan with cooking spray. Line the bottom with parchment paper and spray the paper.

Process whole almonds in a food processor or blender until finely ground (you will have about 13/4 cups ground). Beat 4 egg yolks, 1/2 cup honey, vanilla, baking soda and salt in a large mixing bowl with an electric mixer (or use a paddle attachment on a stand mixer) on medium speed until well combined. Add the ground almonds and beat on low until combined.

Beat 4 egg whites in another large bowl with the electric mixer (use clean beaters on a hand-held mixer or the whisk attachment on a stand mixer) on medium speed until very foamy, white and doubled in volume, but not stiff enough to hold peaks, 1 to 2 minutes (depending on the type of mixer). Using a rubber spatula, gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan. 

Bake the cake until golden brown and a skewer inserted into the center comes out clean, about 28 minutes. Let cool in the pan for 10 minutes. Run a knife around the edge of the pan and gently remove the side ring. Let cool completely.

If desired, remove the cake from the pan bottom by gently sliding a large, wide spatula between the cake and the parchment paper. Carefully transfer the cake to a serving platter. To serve, drizzle the top of the cake with honey and sprinkle with sliced almonds.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved. Date Added: 03/01/2009 

Get Cooking: http://www.cooking.com/recipes-and-more/recipes/Flourless-Honey-Almond-Cake-recipe-11664.aspx#ixzz2JIwO7iOJ

What Are The Seven Leading Causes of Wrinkles?

How your skin ages and wrinkles is a very complex series of events, but the primary factors are:

• Sun Damage 

Repeated exposure to the deadly, carcinogenic rays of the sun or tanning beds destroys collagen, elastin, and produces abnormal skin cells that cannot behave like young skin. It is the major cause of wrinkling.

• Genetics 

Your skin color effects how your skin handles sun damage. If you have inherited a darker skin tone, then you will be less vulnerable to the sun's impact on your skin.

• Chronological Aging 

Every year we get a little older and those added years negatively influence our skin, just as they do for the rest of our body.

• Hormone Loss 

Menopause changes the texture and elasticity of skin. The most common sign? Skin becomes crepey, thinner, and doesn't bounce back when pinched.

• Fat and Bone Depletion 

Your skin is supported by both fat and bone. As you age, some of that support is lost, which causes skin to sag.

• Muscle Movement 

The parts of your face you use the most wrinkle the fastest and deepest. Plus, facial muscles lax over time, causing further sagging.

• Disruption of Skin's Protective Barrier 

Unprotected sun exposure decreases vital substances in skin (such as ceramides and lecithin), leaving your skin more vulnerable to damage by the sun, smoke, air (oxygen), and pollution.

Tricks to Avoid Food Temptation

When you take the focus of your life off food, it sometimes leaves behind a big (doughnut-shaped!) hole. So much of life revolves around meals and eating — shopping, cooking, entertaining. In a given day, you might go to a restaurant for lunch, meet your sister for coffee (and cake), then plan a special dinner for your kids. Suddenly, when you can't eat all the goodies you'd normally buy or make, it's hard to know what to do with yourself. It's difficult to make fried chicken for everyone but not have a piece yourself. When the aroma of your cobbler or cookies fills the house, how can you not break down and take a taste?

Challenge yourself to get out of the way of temptation! You need to decide that until you meet your fitness and weight-loss goals, you'll let someone else whip up the goodies (even if they won't be as great as yours!). Furthermore, it's all right if you bring fruit salad instead of layer cake to a family cookout, or a plate of cut-up veggies and some light dressing instead of a baked macaroni and cheese to a party. You have the power to take charge of every situation, so use it! Don't be afraid to suggest buying coffee to go instead of sitting near all those muffins and scones at the coffee shop. Your sister or friend will understand and support you — she might even thank you!

Tired of Milk? Other Calcium-Rich Foods

You already know how important calcium is for bone health as we get older, but do you realize that there are many ways to increase your calcium intake besides just drinking milk? Here are some alternatives to consider adding to your diet today.

• Low-fat yogurt: Plain offers the most calcium, but even flavored varieties do the trick! 
• Enriched orange juice: Most orange juices are fortified with the recommended daily allowance of calcium. You won't taste the difference, but your body will thank you! 
• Part-skim cheese: Not all cheese is high in fat! Look for part-skim varieties in your grocery store. 
• Greens: Dark green leafy vegetables are brimming with calcium. Some of my favorites: cooked turnip, beet, and dandelion greens; cooked spinach; kale; okra; broccoli; and Swiss chard. Try them as side dishes with chicken, fish, or lean beef. Experiment with seasonings until you find a taste you like. Greens are tasty and they'll fill you up, too! 
• Almonds: If you're getting calcium from other sources, almonds can give you a little extra! Carry them for a quick snack, or sprinkle sliced almonds on a salad. With just a few small tweaks to your diet, you can easily up your calcium intake. 

Give it a try this week!

Six Tips For Lifting Weights the Right Way

Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.

To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:

• Stand with your feet separated, one slightly in front of the other. 
• Bring the weight as close to your body as possible before you lift. 
• Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back. 
• As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it! 
• Stand tall — don't let the weight cause you to slump over. 
• If a weight is too heavy, switch to a lighter weight and work your way up! 

If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).

Restoring Missing Nutrients With Power Foods

When you consider what we Americans typically put into our bodies each day — all the junk food, refined and enriched grains, and other sources of empty calories — it's not surprising that more than 80 percent of us don't meet the daily recommendations for key nutrients. Many vitamins and other micronutrients are necessary for hormone production, which means that to maintain a healthy metabolism, we need to pay attention to our nutrient intake.

Here are just a few key nutrients you probably need to restore to your diet. The daily nutrient intakes listed are recommendations of the Linus Pauling Institute at Oregon State University, a world-renowned research center on the science of micronutrients.

Pantothenic acid (5 milligrams a day): All steroid hormones, including estrogen and progesterone, can be produced only when you have enough pantothenic acid, or vitamin B5.
Food sources: 8 ounces yogurt (1.35 mg); ½ cup sweet potato (0.88 mg)

Potassium (4.7 grams a day): Potassium is both a mineral and an electrolyte that regulates as much as 40 percent of our resting metabolic rate.
Food sources: 1 medium baked potato (926 mg); 6 ounces tomato juice (417 mg)

Vitamin B6 (2 milligrams a day): This vitamin helps the body release glucose from stored glycogen. It also binds to the receptors for steroid hormones, preventing the uptake of excessive hormones and thus possibly helping to reduce the risk of breast and prostate cancer.
Food sources: 3 ounces chicken (0.51 mg); 1 medium banana (0.43 mg) Zinc (15 milligrams a day):

Zinc levels are linked to levels of leptin, the hormone that helps us feel satisfied after eating.
Food sources: 6 medium oysters (76 mg); 3 ounces dark-meat turkey (3.8 mg); 1/2 cup baked beans (1.8 mg)

How to Lose Belly Fat (Beyond Crunches!)

I've been doing crunches religiously, but I'm not getting flatter abs! What do I have to do to lose belly fat?  

Contrary to popular belief, toned abdominals don't come from doing a million crunches alone. In fact, you may already have abs of steel — they may simply be covered by a layer of insulation. A three-pronged attack is needed to really flatten the tummy!

• The first thing that's necessary is a fat-burning cardio workout, like running, biking, or using a treadmill, a stair climber, or an elliptical machine three times a week for at least 20 minutes. 
•  The next thing that'll help shrink your middle is exercises that target each of the different abdominal muscle groups as well as your lower back; try adding reverse sit-ups, for example. Focus on using good form and really tightening those muscles. 
•  Finally, you need to eat healthy foods and watch your portion sizes and calorie intake. If you do all three of these things, you should see a difference in about two weeks. So go for it — it's worth 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!

This blog 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.

Recipe For Greens In A Glass

This light, refreshing smoothie packs in nearly 3 cups of produce, including a generous amount of nutrient-rich spinach. Most commercial juice drinks are primarily carbs, but I add creamy Greek yogurt to mine for a hefty dose of protein. Substitute ½ cup

INGREDIENTS

• 1 cup(s) spinach, baby, (1 big handful) 
• 1/2 cup(s) cucumber(s), chunks, peel on 
• 1 stalk(s) celery, cut into chunks 
• 1/2 medium banana(s), fresh or frozen, cut into chunks 
• 1/2 cup(s) pineapple chunks, fresh or frozen 
• 6 ounce(s) yogurt, fat-free, Greek-style, plain 
• 3 whole ice cubes, 3-5 cubes (optional) 

PREPARATION
1. Add the spinach, cucumber, celery, and 1/2 cup water to the blender. Blend on high until completely smooth and liquid.
 2. Add the banana, pineapple, yogurt, and ice cubes (if using) to the blender. Blend until smooth and frothy. Serving size = 2 cups

Nutrition Facts
Amount Per Serving Calories: 220
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 155 mg
Total Carbohydrate: 36 g
Dietary Fiber: 5 g
Protein: 21 g

An Easy Detox To Shed Holiday Weight

With all the merriment, parties, and festive treats surrounding you this month, it's likely that you'll experience the unpleasant aftermath of a holiday eating spree at some point during the next few weeks. It's perfectly normal to indulge once in a while, but it's less fun the next day if you're left to suffer the unpleasant consequences of feeling heavy, sluggish, and downright blah. If you're looking to undo the damage of your holiday splurging, help is here! Bounce back from a splurge by starting my simple, 8-step post-party detox plan the very next morning — you'll be back on track in no time.

Eat a Protein Rich Breakfast.
The morning after a big meal or party, eating a good breakfast is crucial — but think twice before hitting the bagel shop. Research consistently shows that opting for a high-protein morning meal is key to preventing overeating the rest of the day. That's because protein fills you up and keeps you satisfied, ultimately reducing your overall calorie intake. Reach for a protein-packed nonfat yogurt or cottage cheese with some juicy fruit like berries or melon; the fruit has the added benefits of bloat-reducing potassium and a high water content to boost hydration. Another great choice is an egg white omelet with vegetables, a low-calorie, protein-rich meal that will re-energize your system.

Enjoy a Super Lean Lunch.
To help combat midday cravings, it's wise to load up on another dose of protein as well as plenty of vegetables at lunchtime. Non-starchy veggies like broccoli, spinach, mushrooms, carrots, cauliflower, and bell peppers are rich in fiber and water, which means they fill you up without filling you out. You should aim to have at least 2 cups of veggies at lunch, so a colorful salad might be the best way to go. Top it with your preferred lean protein: grilled chicken, sliced turkey breast, water-packed chunk light tuna, shrimp, cubed tofu, or beans. Dress your greens with a few dashes of olive oil and unlimited plain balsamic vinegar (salty bottled dressings can worsen bloat).

Finish Up with a Thinner Dinner.
At dinnertime, once again, it's all about lean protein and vegetables. Enjoy skinless poultry, fish, or tofu with at least 2 cups of antioxidant-rich veggies. And if you're body craves starchy carbs, round out your detox dish with a fist-sized potato or quinoa. Try Cajun spiced tilapia with steamed broccoli and a baked sweet potato, or create a tofu and quinoa stir-fry with lots of peppers, mushrooms and onions.

Try This Smoothie Swap.
A cleansing smoothie is a great go-to meal choice for days following a high-calorie party. Choose either breakfast, lunch, or dinner and swap your plate for my refreshing Greens-in-a-Glass detox drink. It packs in nearly 3 cups of produce, including a generous amount of nutrient-rich spinach – hello vitamins, minerals, and antioxidants! The smoothie provides 5 grams of hunger-curbing fiber, and all those potassium-packed veggies help flush out extra salt that may have you feeling bloated. Many commercial green juices are carb-heavy and skimp on protein, but not this one, thanks to the addition of plain Greek yogurt.

Halt the Salt.
Eating salty foods causes you to retain water, since your body holds on to more H2O to dilute the extra sodium. The end result: you feel puffy and bloated, which is the last thing you need post-cocktails and cookies. For the next few days, be extra conscientious about skipping the saltiest offenders like deli meat, soup, canned foods, cheese, and salt-laden condiments, and avoid using the salt shaker completely. Opt instead for naturally low–sodium foods like fresh vegetables and fruit, yogurt, and unsalted nuts and seeds to satisfy your hunger and slim your stomach.

Banish Bloat with Potassium.
Potassium is helpful for getting rid of the day-after puff, since this mineral counteracts the bloating effects of sodium. To get your fill of potassium-rich foods, enjoy melon or sliced banana with your yogurt at breakfast, or add plenty of spinach to your egg white omelet. You can also toss a scoop of beans and beets to your lunch salad, and have a small baked white or sweet potato with dinner. Other potassium-rich foods include lentils, edamame, winter squash, tomatoes, citrus fruits, and fish.

Fill Up on Fluids.
Proper hydration is always essential, but it's especially so after a night of indulgence. Drinking ample amounts of flat water helps to flush excess salt and fluid out of your system, aids in digestion, and help you deflate the puffiness caused by yesterday's food extravaganza. Plus, if you're regretting those last few cocktails from the previous night, rehydrating your body will help you recover from a hangover more quickly. Aim to drink at least two 8-ounce cups of plain water before every meal to ensure you're hydrated. When it comes to water, the more the better, so sip away!

Hit the Reset Button with Exercise.
A big dinner or cocktail party may leave you feeling hazy and lethargic – far from motivated to roll out of bed and hit the gym. But exercise, especially cardio, is the best way to press the reset button after a night of splurging. Start your day with a brisk 45-minute brisk walk. You'll sweat off the uncomfortable bloat and release mood-boosting endorphins, so you'll be in the right frame of mind to make healthy food choices the rest of the day (preventing a one-day splurge from turning into a one-week splurge!).

Learn How To Keep Your Portions Under Control

Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You'll see the difference.

We're conditioned to believe that more equals better. Just look at the endless marketing of fast food; we're constantly encouraged to eat more in order to take advantage of a "bargain." But what kind of a bargain are you getting if you're eating 100 french fries in one sitting just to save a quarter you wouldn't have spent in the first place? And the reality is that Americans are paying for this illogical thinking with their health and their lives.

Here are a few techniques you can use to keep your portions under control.

• If you're at home, use smaller plates. This creates the illusion of eating a bigger serving. 
• If you're at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a doggie bag before it even hits the table. This saves you money as well as unnecessary calorie overload. 
• Share an entrée with your dining partner. 
• Make a new rule for yourself: Always leave something on your plate. This reminds you that you are in control of the food, not the other way around. A little bit of empowerment can go a long way!

Find Out How Many Calories You Burn In A Day

Your BMR is the number of calories your body burns in a day when operating at absolute minimum capacity. Basically, imagine sitting on the couch all day. (Is this a little too easy for you to imagine? Don't worry — we'll fix that!) Your BMR, then, is the number of calories your body burns just to maintain your heartbeat, digestion, respiration, tissue repair and other organ functions. That's it.

BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. Because of these varying factors, it's hard to pin down your BMR to the precise calorie, but we can get pretty close. Here are some formulas for figuring out your BMR. Get out your calculator and plug your numbers into whichever formula applies to you.

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

Your basal metabolic rate accounts for only about 75 percent of your total daily caloric expenditure. You can also increase your BMR with exercise.

Food Cures For The Common Cold

Don't let colds catch you.
'Tis the season — the season for runny noses, sneezing, coughing, and congestion. Colds are everywhere right now, but even if everyone in the office or classroom is sick, you and your family members don't have to surrender to the stuffy nose and sore throat. Though you can't actually "cure" a cold, you can improve the way you feel with some simple remedies — and you can do plenty to boost your immune system and ward off getting sick in the first place. Not all remedies are effective, though; here are my best 5 tips for what works and what doesn't.

Boost your immunity.
One of the best ways to ward off a pesky cold is to strengthen your immune system against bacteria, viruses, and other invaders. The absolute best way to boost your immune system is to eat a diet rich in fruits and vegetables and to get plenty of regular exercise. It's true — exercise has a proven, powerful effect on immunity. A study revealed that when unfit, sedentary people started briskly walking 45 minutes a day, five days a week, they caught fewer colds over a one–year period. That's because each and every time you moderately exercise, the immune system — your body's first line of defense — starts functioning at a higher level and remains elevated for about three hours.

Skip the vitamin C supplements.
Although getting appropriate amounts of vitamin C is very important for maintaining a healthy immune system, research has found that large supplemental doses don't seem to do much of anything. In fact, it's been proven that vitamin C in amounts greater than 200 mg — that's more than double the RDA — had no additional effects of boosting immunity or preventing colds. For those who feel compelled to take an extra supplemental dose, stick with 200 mg (certainly not more than 500). But nothing beats getting a boost naturally by eating plenty of vitamin C–rich foods such as bell peppers, broccoli, oranges, and strawberries.

Watch your vitamin A intake.
Many vitamin A supplements promise an immune boost, but people need to be careful about overdoing it. There are two forms of vitamin A: First, there's beta–carotene and other carotenoids, which are found in plant foods like spinach and sweet potatoes. Carotenoids are converted into vitamin A only as your body needs it, so you really can't eat too much. Then there's preformed vitamin A, found in animal foods and some supplements (typically listed on vitamin labels as retinol or acetate or palmitate). Preformed vitamin A can build up and cause uncomfortable side effects such as nausea and dizziness. For this reason, you'll want to avoid vitamin A supplements and get the bulk of your vitamin A from delicious vegetables and fruits like leafy green veggies, carrots, cantaloupe, and pumpkin. If you take a multivitamin, just make sure that at least 50 percent of the vitamin A comes in the form of beta carotene and/or mixed carotenoids.

Snack on yogurt.
Probiotics — found in yogurt products — are healthy bacteria that aid digestion. There is preliminary research connecting certain probiotics and the immune system. However, studies are unclear about the type of probiotic strains and the amount needed to reap any definitive immune health benefit. On a positive note, yogurt is a terrific source of calcium and vitamin D, nutrients that boost bone and heart health. And low–fat yogurt is a protein–rich, low–calorie snack for weight loss. So go ahead and buy these yogurts, but do it because they're healthy and taste good — not as a cold cure!

Listen to what Mom said about chicken soup.
First, hot fluids in general help to keep nasal passages moist, increase the movement of mucus, prevent dehydration, and soothe a sore throat. And the psychological comfort that soup provides may also have a placebo effect for those who are feeling ill. Even more promising, studies have shown that chicken soup with a variety of veggies may contain substances that function as an anti–inflammatory mechanism and potentially ease the symptoms of upper respiratory tract infections, including congestion, stuffy nose, cough, and sore throat. The bottom line: Your mom was right! Eat plenty of chicken soup with

Always Hungry? Find Out Why

I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.

To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.

You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.

This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.