Exercise: Good for the Body, Good for the Mind

It may come as a surprise to you that I don't love to exercise. Sometimes I actually hate it. But I do it anyway, because the rewards far outweigh whatever discomfort I feel during a workout. Regular exercise leads to better health, more energy, a lower risk of heart disease and diabetes, and a longer life. But it isn't just the physical benefits of exercise that push me — it's what it does for my mental health.

The mental-health benefits start right after you exercise. Have you ever noticed how good you feel when you complete a workout? That you feel relaxed, or even euphoric? That mood lift, often called "runner's high," comes courtesy of natural morphine-like chemicals called endorphins. Exercise floods the brain with endorphins, which help to relieve pain, enhance your mood, and relieve stress.

But the feel-good effects don't stop after the endorphin rush subsides. Over time, exercise provides a major boost to your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish as well. To put it another way, if you can survive my workouts, you can do anything — and when you feel that sense of empowerment, nothing will be able to stand between you and the life you want to live.

A Recipe Chock Full of "Good" Fat

There's a reason avocados are sometimes known as butter pears — their smooth, luscious flesh and nutty flavor are as unique as their rough-textured skin and oval shape. There's a fair amount of fat in avocados, so you want to use them sparingly; however, the fat is a good kind — monounsaturated — that helps lower cholesterol. I like to add avocado to this quesadilla recipe because it's just plain delicious.

Avocado Quesadillas

Ingredients

1 ripe avocado, pitted, peeled, and finely chopped

1 medium tomato, chopped

1/4 cup chopped green onions

1 tablespoon chopped fresh cilantro

1 teaspoon finely chopped jalapeño pepper (wear plastic gloves when handling)

1/2 teaspoon salt

4 reduced-fat whole-wheat tortillas (8-inch diameter)

1 cup shredded reduced-fat Monterey Jack cheese

Preparation

In a small bowl, mix the avocado, tomato, green onions, cilantro, jalapeño, and salt.

Fill 1 tortilla at a time. Sprinkle 1/4 cup of the cheese over half of each tortilla; top with 1/2 cup of the avocado mixture. Fold the tortillas over to form half circles.

Heat a nonstick griddle or 2 large nonstick skillets over medium-high heat until a drop of water sizzles and bounces when dropped on the surface. Away from the heat, spray the surface with cooking spray just before using.

Place the tortillas in the pans and press down slightly. Cook for 2 minutes; carefully flip with a nonstick spatula. Continue cooking for 2 minutes more. To serve, cut each tortilla in half.

Makes 4 quesadillas

Per quesadilla: 270 calories, 29 g carbohydrates, 12 g protein, 13 g total fat, 15 mg cholesterol, 5 g dietary fiber, 783 mg sodium

It's Time to Examine Your Excuses!

Some people are able to take great ideas and turn them into inventions that can simplify our lives. They are problem solvers. Still other people specialize in inventing excuses that perpetuate problems that make their lives more complicated. Which kind of "inventor" are you?

Have you ever heard yourself say something like this: "I can't workout, because I live in an apartment and the noise will bother my neighbors. I'll be able to do it when I live in a house"? Or "I can't make a healthy meal for myself, because my kids won't eat it and I can't afford to buy two kinds of food"?

If these sound like things you might say, take a moment and rethink your attitude. Examine the excuses you've come up with that are preventing you from dieting and exercising — if you heard someone else say them, wouldn't you think they sounded ridiculous?

Put your brainpower into solving problems — not living with them! For example, get your kids excited about a brand-new recipe that's yummy — but that's also nutritious and low in fat. Or take your workout outside — maybe go for a run or take a brisk walk — or meet a friend at her place to work out to an exercise video.

Start thinking like the right kind of inventor! You'll be glad you did.

Eating Healthfully While Traveling

When you're traveling for business or pleasure, it can be tempting to take a vacation from your eating plan. Even if your intentions are good, it can feel as if you're surrounded by nothing but fast food, junk food, and other unhealthy snacks in airports, hotels, convention centers, and tourist areas.

But wait — it's possible to travel and still eat well. Keep these ideas in mind when eating on the road:

Pack your snacks: You don't have to worry about healthy choices not being available if you plan ahead and bring your own. Some portable options include nuts, fresh or dried fruit, pretzels, low-fat granola bars, and mini carrots.

Fill up before you go: Don't travel on an empty stomach. If you have a healthy and sensible meal before you go, you'll be less tempted to reach for something to eat in desperation.

Search out your options: When you arrive at your destination, take a few minutes to locate some nearby restaurants and shops with healthy eating options. When it's time to eat, you won't have to worry about where to go.

Remember, vacation calories count: Don't fall into the mind-set that your trip can be a vacation from your goal to eat well. Remember to keep track of calories on the road, just as you do at home. If you're a Duke Diet & Fitness Online member, you can print blank copies of your Food Log to take with you.

Order on the side: Control portions of high-calorie extras by asking for salad dressings and condiments like mayonnaise on the side, or requesting that they be left off altogether. Most cooks use far too much of these fatty sides, adding calories and fat you don't need.

Indulge in moderation: Part of the joy of traveling is experiencing new cuisines. Don't deprive yourself of a taste of the local flavor — but do keep your portions in check and make healthy choices whenever you can.

Keep moving: Remember to squeeze some activity into your trip, too. Walk around the airport terminal while you're waiting for your flight, stroll along the sidewalks in your destination city, go for a swim in the hotel pool. Staying active will help keep you on track.

Is Your Thyroid the Problem?

For some people who gain weight easily, a dysfunctional thyroid gland may be partly to blame — though only rarely is it a major cause of excess weight. The thyroid gland is located in your neck and is responsible for many complex regulatory functions within the body. Hormones produced by the thyroid play a role in regulating metabolism, or the rate at which the body uses calories.

When the thyroid gland doesn't produce enough thyroid hormone (a condition called hypothyroidism), your body's metabolism slows, and burning fat becomes harder. If an underactive thyroid contributes to weight gain, treating the thyroid condition may help with weight loss. The thyroid glad can also be overactive (a condition called hyperthyroidism).

One reason thyroid problems are often overlooked is that the symptoms tend to be subtle or confused with those of other diseases. Symptoms of reduced thyroid function may include fatigue, sluggishness, trouble waking in the morning, depression, dry skin and hair, constipation, fluid retention, low sex drive, and muscle aches and cramps. Symptoms of hyperthyroidism include nervousness, irritability, rapid heart rate, and tremors.

If you're struggling with your weight and you suspect your thyroid may not be working normally, ask your doctor to test your thyroid function. A simple physical exam and blood test is the only way to know for sure.

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!

Office Survival Guide

With all the hours we spend at work — whether that means time in an office, at home, or on the road — it's important to examine the challenges that your career poses to eating well and living a healthy lifestyle.

For example, is your job extremely stressful? Fatiguing? Fast-paced? Boring? Any of these situations could push you toward eating as a way to cope. Instead, try the following tips:

• Practice stress management. When the pressure mounts, instead of turning to a high-calorie, high-fat trigger food to calm your nerves, try healthy, stress-relieving techniques like deep breathing, visualization, and mindful meditation.
• Learn to communicate what you want and need in an assertive way. Bottling up your frustration or lashing out in anger doesn't work — on the job or off. While it may seem scary or uncomfortable at first, as you practice communicating your needs, it will become easier.
• Work in some active "me time" into your workday. Instead of using eating as an excuse to take a break, bring your walking shoes along and hit the road instead. The quick walk will get you out of the office, let you blow off some steam, and burn calories to boot! Likewise, if you travel for your job, walk in the airport rather than pass time in the bar or food court.
• Save some energy for you. If your job often leaves you feeling too exhausted to do anything but collapse on the couch at the end of the day, something's wrong. Remember that while giving your all at work is admirable and important, you've got to strike a balance that allows you some get-up-and-go during your personal time too.
• Evaluate your job satisfaction. Do you feel ownership of and satisfaction in your work? Do you feel that your job utilizes your natural talents and skills to the fullest? That it challenges you and stimulates your creativity? That it's fulfilling? If you answered no to any of these questions, perhaps it's time to consider a career change or other adjustments to your job situation that will help you meet these emotional needs.