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!

What Does "Organic" Mean?

There is so much buzz these days about the origins of food — where it's from and how it was farmed. Because it's important to eat the healthiest, safest food possible, you're doing a great thing for yourself and your family by making careful choices! I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary.

If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!

• USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals. Now, that's responsible shopping!
• Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
• All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker! The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!

Learning to Be More Assertive

If you often feel that others are pushing you around, it's time to learn how to be assertive. Being assertive doesn't mean imposing your views on others. It doesn't mean being a bully. Nor does it mean always being right. Rather, being assertive means communicating effectively about your own needs in a respectful way that helps you find ways so both people's needs are taken seriously.

When you find yourself feeling as though you have to choose between someone else's needs and your own, try following these steps:

1. Practice active listening. Really hear the other person out and try to understand the feelings underlying his or her words. Concentrate on what the person is saying instead of thinking about how you'll respond. Take a moment to reflect on what's been said before you respond.
2. Build a bridge. Begin by restating what you think the other person has just said, in an effort to show the person that you have heard the message and understand the feelings behind it. For example, "I understand that you feel frustrated that I set the alarm earlier than you're used to so that I can exercise in the morning." You might also try rephrasing what you think the other person is saying as a question. "Do I hear you're feeling frustrated with being woken up earlier?"
3. Cross the bridge. Once you've developed an understanding of where the other person is coming from, it's time to state your own opinion or need. For example, "I want to be able to get up early because that's the best time for me to exercise, and getting regular exercise is important to me." Focus on your thoughts and feelings, and avoid making absolute, defensive, or accusatory statements.
4. Make requests and set limits. Once you and the other person understand each other, you can turn the discussion toward resolving the problem. Talk through the issue and be willing to come up with a compromise that meets both your needs. Perhaps you will discover some middle ground. For example, "Would you feel more comfortable with the alarm going off early if we both made an effort to go to bed earlier?"

It takes time and practice to learn to be more assertive, but it's worth it. Think of it as a path to a win-win situation!

The 7 Worst Restaurant Foods in America

1. Quizno's Large Tuna Melt - While tuna is a good protein source, when it is mixed with high fat dressings the negatives far outweigh the positives. Add to that a large portion size and you manage to create a 1,700-calorie sandwich that provides 133 grams of fat including 26 grams of saturated fat along with more than 2100 mg of sodium.
   
   
2. Chili's Smokehouse Bacon Triple Cheese Big Mouth Burger with Jalapeno Ranch Dressing - Obviously when it takes more than a line to write the title there are too many items in the sandwich for it to be low calorie. This sandwich includes items from a variety of food groups but for most people watching their weight, it also includes more calories than they should have for the entire day with about 1900 calories as well as 138 grams of fat and a whopping 4,201mg of sodium.
   
   
3. On the Border Firecracker Stuffed Jalapenos with Chili con Queso - If you are sharing this appetizer with others and only enjoying a taste you are probably fine. However, enjoying the entire 1,950-calorie appetizer yourself will also contribute 134 grams of fat not to mention more than 6,000 mg of sodium to your daily intake.
   
   
4. P.F. Chang's Combo Lo Mein - This noodle dish with chicken, shrimp, beef and pork is recommended to be two servings which helps lower the calorie and sodium damage to your daily intake. However, if you are super hungry and choose to enjoy the entire entrée you will find your daily intake has been set back an additional 1,968 calories, 96 grams of fat and 5,860 mg of sodium.
   
   
5. Romano's Macaroni Grill Parmesan Crusted Sole - A couple of servings a fish each week is recommended for healthy eating however how your fish is prepared does make a difference. This fried fish entrée covered in cheese contributes a massive 2,190 calories, 141 grams of fat and 2,980 mg of sodium.
   
   
6. Chili's Fajita Quesadillas Beef with Rice and Beans with Four Flour Tortillas and Condiments - Fix-it-yourself dishes can be a great way to control portion sizes and limit higher fat condiments that can quickly increase the calorie count. However, they can also hide total intakes when you have more than one like in this complete entrée that includes four servings and a total of 2,240 calories, 92 grams of fat and 6,390 mg of sodium.
   
   
7. Uno's Chicago Grill Classic Deep Dish Individual Pizza - Chicago style pizza is delicious and selecting an individual pizza can seem like a great way to limit the nutritional damage. When you are talking about deep pizza, it is important to remember that all that space provides plenty of room for extra cheese, sauce, and toppings, which contribute over 2,300 calories, 165 grams of fat and 4, 920 mg of sodium as well.

Since most of these food items provide more calories, fat and sodium than recommended for an entire days healthy diet, they are best left on the menu and not on your table.

Get Your Family Moving Too!

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. I've always been sure to involve my family members in my healthy lifestyle, and as I watch my daughters get older, I'm proud that a lot of what I've taught over the years seems to have stuck with them!

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!)

Choose the Right Gym

You don't need to join a gym to get a good workout. But for some people, going to a gym can provide motivation and access to activities they wouldn't otherwise be able to enjoy. If you're thinking of joining a gym or health club, it's important to consider the following factors before you sign on the dotted line:

Location: You're much more likely to go to the gym often if you choose one close to your home or workplace. Many people who join a health club but never go cite inconvenience of the location as a major factor.

Hours: Ask about the club's hours to be sure it will be open when you plan to use it. It's also a good idea to visit the facility at that time of day to see how crowded it is and whether you'd need to wait to use the equipment.

Schedules: If you want to attend group fitness classes, ask to see the schedule. Make sure the gym offers the activities you are looking for and that they're available at times that are convenient for you.

Staff: Find out whether the club's personal trainers and fitness instructors are trained and certified by a reputable organization, such as the American College of Sports Medicine or the American Council on Exercise.

Price: Ask for the details about payment before making a commitment. Are there initiation fees? Monthly fees? How long is the commitment? Can you cancel if you change your mind? Are there extra charges for things like towels, lockers, and child-care? You may want to steer clear of a gym that asks for a high initiation fee, especially if you haven't heard of the gym before and aren't sure if it's reputable. Be sure to read the contract in full before signing it so that you can check for any hidden costs.

Atmosphere: Ask whether you can try the gym for a week before signing a contract. See if it is a place where you will feel comfortable working out. Also pay attention to details like cleanliness, customer service, equipment maintenance, and the amount of noise. It's also a good idea to talk to someone who's already a member about whether they're satisfied with the gym.

Reputation: Ask friends or coworkers which gyms they've tried in your area and what they thought about them. It may also be a good idea to check with the Better Business Bureau to see if there are any complaints about a particular gym on file.

Rethink Your Habits One Step at a Time!

I am a big believer in the power of small victories! The best way to get healthier and more fit is to take baby steps, to introduce good habits a few at a time.

When you try to overhaul your entire lifestyle overnight, it's easy to burn out. But when you start with one small change and put your energy into making it a habit, the chances are a lot better that it will stick! Did you know that it takes about three weeks to establish a habit? If you can take a small, achievable step and make it a regular part of your life for three weeks, you should be able to stick to it permanently.

If you're feeling a bit overwhelmed by the number of changes you want to make in your life, or if you're not sure how to get started, try this: Make a list of the changes you'd like to make, big and small. Include anything you can think of. Now go over the list and pick out one change to start with. Make it something that you feel is achievable at this stage of your life — for example, you may not be able to make over your entire diet, but maybe you can fit in one more vegetable each day in place of a less healthy food. Or you may not have time to join an aerobics class, but maybe you can start taking a walk most nights after dinner. Pick something you think you can accomplish, and put your energy into making it happen! You'll be so happy when you can check this item off of your list.

Once you feel confident that you've accomplished this small change, add another item from your list to your efforts. And don't forget to keep track of the changes you've already made! Nothing is more inspiring than knowing that you can — and have — accomplished changes in your life. Be proud along this journey!