A Guide to Reading Organic Labels

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!

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!

Dueling Cardio Machines

These days, there are more cardio machines than ever before to choose from at the gym. Being able to vary your workout by means of so many different machines is great, but too many options can be overwhelming, especially if you're new to exercise (or returning to it after a break).

How do you know which form of cardio might suit you? Let's check out two common machines, and see if we have a good match for you.

Recumbent Bike This form of cardio exercise is great for beginners. It's not the greatest calorie burner -- because your body is sitting during the exercise, you are only working your leg muscles. That said, you can still ramp up the resistance to push yourself as much as possible. You might want to consider doing some light arm exercises while you bike, like biceps curls or shoulder presses, to get your heart rate up.

Rowing Machine I love this form of cardio for a change of pace. It allows you to work several different muscles simultaneously. You can tone your back, biceps, and quads — all while working your cardiopulmonary system. To get the most out of this exercise, keep the resistance at a minimum of 3. Make sure to press through your heels as you extend your legs. Keep your abs tight and relax your neck and shoulders. To target different back muscles, alternate an overhand grip with an underhand one every five minutes.

Make Exercise an Everyday Routine

If you're finding it hard to make exercise a regular routine, don't despair! It takes a little time and effort to get into the habit, but the good news is there are some tricks to making your workout feel like just another part of your schedule.

First, pick a time of day that will become your "workout time." I personally prefer to exercise first thing in the morning, before my day's commitments crowd in! But if the morning doesn't work for you, don't be afraid to choose a time slot that will. Stick to this same time for a few weeks. Think about it: you probably brush your teeth, wash your face, and do the rest of your routine in roughly the same order every day. All you have to do is add exercise to the mix! If you make your workout as much a part of your routine as brushing your teeth, in no time it'll feel just as automatic!

Next, decide what days you'll commit to, and treat your workout as you do any of your other scheduled appointments. I choose Monday through Friday because it makes sense to me to follow my workweek. I focus on aerobics on three of those days, and then work on toning for the other two. That doesn't mean I just sit on the couch on Saturdays though — I take a bike ride or enjoy another family-friendly activity! Here are some other ideas from members of my program on how to make exercise a habit:

• Join a class. You'll not only exercise on a regular basis, you'll make new friends also committed to fitness!
• Make an investment. If you're the kind of person who won't let something you pay for go to waste, consider a gym membership or a few sessions with a personal trainer. Use your frugal nature as motivation to get your money's worth!
• Explore your options. You'll be a lot more likely to do it if you enjoy it! Hate running? Don't torture yourself! Try something else, such as yoga or aerobics. Do what works for you!

And finally, give exercise a fair chance. Promise yourself you'll do it for three weeks before you decide whether or not you like it. By then, you'll start to notice how great you feel, and you won't want to stop! I know you can do it!

3 Easy Steps to Building New Habits

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!

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 andmargarine! 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.

In short, rather than getting caught up in the butter-versus-margarine debate, do what Duke Diet Online followers do best: 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.