Eat the Right Fats (A Runner's Diet)

Dieter's Strategy: Eat low-fat foods.

Runner's Strategy: Eat the right fats.

Though the fat-free craze peaked in the '90s, many dieters still avoid oils, butter, nuts, and other fatty foods. Their logic: If you don't want your body to store fat, then don't eat fat. Many dieters also know that one gram of fat packs nine calories, while protein and carbohydrate both contain just four calories per gram. Dieters can stretch the same number of calories a lot farther if they eat mostly carbs and protein in place of fat.

But the notion that having fat in your diet isn't a bad thing is catching on again. "I think it's a pretty antiquated thought now that we need to eliminate fat to lose weight," says Jonny Bowden, Ph.D., author of The 150 Most Effective Ways to Boost Energy Naturally. In fact, studies have shown that eating moderate amounts of fat can actually help you lose weight. The key is to make sure you're eating the right kinds. Saturated and trans fats are unhealthy because they raise your levels of LDL (so-called "bad cholesterol"). Trans fats may also lower your HDL (or "good cholesterol") levels and increase your risk for heart disease—not to mention weight gain. But unsaturated fats (which include mono- and polyunsaturated) have important benefits. Here's why runners should include these fats in their diet.

1. Keep You Satisfied: Unsaturated fats promote satiety, reduce hunger, and minimally impact blood sugar. That's important because if your blood sugar dips too low, you may experience cravings, brain fog, overeating, and low energy, making it "fiendishly difficult to lose weight," says Bowden.

2. Protect Heart Health: Unlike trans-fats, monounsaturated fats found in vegetable oils (such as olive and canola) and avocados have the added power to help lower LDL and reduce your risk of heart disease.

3. Reduce Injury: Unsaturated fats can help stave off injuries, such as stress fractures. A 2008 study in the Journal of the International Society of Sports Nutrition found that female runners on low-fat diets are at increased risk of injury—and a sidelined runner can't burn as many calories.

4. Decrease Joint Pain: Bowden adds that omega-3 fatty acids—which are a type of polyunsaturated fat found in fish (particularly in salmon), walnuts, and ground flaxseed—possess anti-inflammatory properties that can help soothe knee, back, and joint aches and pains that plague many runners. Translation: You'll hurt less and run more.

Sleep Apnea

If your body mass index (BMI) indicates that you're overweight or obese, you should know you're at increased risk for a serious condition known as sleep apnea, a common sleep disorder. People with sleep apnea may breathe shallowly or have long pauses in their breathing throughout the night. Usually, people with sleep apnea do not wake up fully enough to realize this is happening — though others in the household may complain of their loud snoring, which is one sign of this condition.

During the day, people with sleep apnea often feel fatigued because of their chronically disrupted sleep and may fall asleep easily while watching television, while at work, or most dangerously, while driving.

While some people are affected by central sleep apnea, which is caused by a problem with the central nervous system, most people with sleep apnea have obstructive sleep apnea, which occurs when the airway is blocked by the tongue, tonsils, uvula, or excess fatty tissue in the throat. Most people with obstructive sleep apnea are overweight or obese.

If you suspect you might be suffering from sleep apnea, talk to your doctor about being tested for the condition. Sleep apnea not only puts you at greater risk of excessive fatigue and accidents, but it also has been linked to an increased risk of heart disease and other serious illnesses. There are very effective treatments available.

Luckily, one of the best ways to improve the symptoms of sleep apnea is losing excess weight. By eating a balanced diet, getting regular exercise, and making other healthy lifestyle changes, you are already taking important steps in the right direction!

Become a Bathing Beauty!

There's nothing like a hot shower or bath before crawling into bed at night. And did you know that establishing a before-bed bathing routine can actually help you make the most of your z's? That's right! When you take a warm bath or shower, your body temperature rises while you're in the water, and it gradually cools once you step out. That change in temperature makes you drowsy and sends a signal to your brain that it's time to go to sleep.

A soothing shower or bath also relaxes your muscles, which also sets you up for a good night's rest. And the time spent lathering up can act as an effective buffer between the whirl of your everyday life and your bed — a place where all that anxiety doesn't belong!

Try it tonight! Take a warm shower, using some of your favorite. yummy-smelling bath products. Then change into your softest pajamas and climb into your bed, made up with fresh, cool sheets. Enjoy! The night is yours for a long, lovely sleep.

Are You in Touch With Your Emotions?

When you're faced with a powerful or uncomfortable feeling, how do you deal with it? Sometimes when we don't know what to do with an emotion, we turn to food to cope with it or cover it up. This response can become so automatic that you may not even be aware of the emotion that's triggering your impulse to eat. But if you understand what you're feeling and what you really need, chances are you will realize that food isn't going to meet that need.

The next time you experience an uncomfortable emotion, try the following steps. They can help you understand where your feelings are coming from and how to manage them.

1. Connect with the emotion. Take a deep breath, close your eyes, and continue to breathe comfortably and fully with nice, gentle, full breaths. Focus on your bodily sensations. Recognize how your body feels "in the moment" without judging or interpreting. Notice how your chest rises with each breath and how the air flows through your nose and into your lungs.

2. Observe the emotion. Ask yourself, "What am I sensing? What am I feeling? What am I thinking?" Resist the urge to figure out why you are feeling a certain way — just experience the emotion.

3. Evaluate the emotion. Practice recognizing your true needs. Perhaps you are bored? Then your need might be for activity. However, if you are lonely, the answer may be quite different — activity involving friends or at least other people. Now ask yourself, "What do I need right now? What is missing?"

4. Choose an action. Understand that there is no right or wrong here — individual needs vary. We'll offer some ideas, but the best actions are the ones you come up with yourself — the ones that meet your needs in the moment. For example, you may need to:

• Express the feeling in private (cry, write in your journal, etc.).
• Release the feeling through action. For example, you might find release through movement, like walking or dancing.
• Use relaxation techniques like deep breathing or meditation.
• Express the feeling to others you trust and seek their support.

Reconnecting with your emotions can help you find outlets for them that don't involve food. This week, focus on improving your emotional awareness.

Best Bets for Healthy Snacking

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 healthy!

• 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

Try a few of these snacks this week, and a few more next week. Constantly switch things up so that you don't get bored — and you'll be all set to handle your next snack attack!

Improving Your Balance

While improving your balance may not be your highest priority in your quest to get active, it's a nice side effect of many exercise routines, and it may help you prevent falls and injuries. Here are some examples of balance-building activities:

Tai chi: This ancient Chinese martial art focuses on a series of smooth movements that improve both range of motion and balance. For many people, tai chi has the added bonus of relieving stress.

Pilates: A form of strength training, Pilates strengthens muscles in the body's core, including the abs and the muscles of the lower back. A stronger core can improve posture and balance.

Yoga: Not only does this ancient Indian practice improve flexibility and balance, but its many poses are also great for your posture. Additionally, yoga poses can build muscle strength.

Stability balls (also called exercise balls): Popular for building core muscle strength, exercises using these inflatable balls also help you improve balance.

Aerobics: Dance-based exercise routines not only burn calories and get your heart pumping, they also help improve coordination.

Ice-skating: This fun recreational activity burns calories and challenges your balance.

Bicycling: Taking your bike for a spin is a superb workout option. Balancing on two wheels builds steadiness.

As you can see, many exercise routines encourage better balance. Why not try one this week?

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.