6 Ways to Burn Fat Faster (No Running Needed!)

Take your walk to new calorie-burning heights with these little tweaks

1. Go up (and down).
Do 15 minutes of a 35-minute walk on hills, not flat ground, and you'll burn close to 100 extra calories, according to walking guru Mark Fenton, author of The Complete Guide to Walking: For Health, Weight Loss, and Fitness. Not only will walking up and down hills burn more calories, but it can also help sculpt your butt. If you're on a treadmill, hike your incline 15% for 15 minutes of your walk (break it up by raising the incline for a few minutes, then lowering it, then putting it back up again).
2. Make it a game.
Really pick up the pace for 30 seconds every time you see a dog, a mailbox, a red car, or someone sipping coffee. Making a game of it can keep your walks more interesting and make you faster over time. Every time you speed up, you'll burn more calories. Then, let your pace go back to normal (but no slower than that) while you catch your breath. Tip: When you put on your short bursts of speed, make sure that your steps are faster, but not smaller. Next week, try making the faster parts 5 seconds longer. Keep at it.
3. Get (a little) speedy.
If you're walking 20-minute miles, make it your goal this week to do one 19-minute mile each time you walk. Even if you go faster for just 1 mile of your 3-mile circuit, you're making progress. Work up to 19 minutes for each mile of your workout. Once you can do that, try doing 1 mile at 18 minutes.
4. Do 5 minutes more, here and there.
This week, either add 5 minutes to three walks, or add a 15-minute mile to one walk. Your choice. If you weigh 150 pounds, that small investment of time can nix almost 90 additional calories (those are the chocolate kisses you ate last night). Take a longer loop back home, or reset your treadmill timer. Just keep up the pace; if you walk slower when you walk longer, your additional calorie burn won't add up to much -- if it moves the needle at all.
5. Add music.
In one study, people who worked out to up-tempo tunes covered 11% more ground -- without even feeling like they did anything extra. So try walking to music with a makes-you-want-to-move beat it can give you that lift you need to walk a little faster. Anyone ready for "Rock That Body" by the Black Eyed Peas?
6. Go Nordic.
You can burn 20% more calories just by adding springy fitness poles to your walks -- you know, those long poles you see some walkers using that look like they were borrowed from Nordic skiers. Even though you're doing more when you use poles (working your arms, walking taller), your workout might actually feel easier, as the poles help propel you forward.
Courtesy of: RealAge.com

7 Secrets for Sticking to Your Walking Goal

1. Make your goal doable. If you stick a 3-year-old on a two-wheeler and tell him to ride, he's going to fall off and refuse to get back on for a long time. Make your immediate goal something you know you can do -- if it's just a 10-minute walk, fine. Don't push yourself to the brink of exhaustion. Just do it, and aim to do slightly more every week. Eventually, you'll achieve goals that first seemed beyond you.

2. Get in your face. The best way to do something regularly is to have constant reminders to do it. Have walking shoes at home and at work. Put a chart on your fridge. Keep your goal in sight.

3. Seek out positive people. If your friends believe that exercise is a waste and are interested in only watching TV or going out for dessert, you're going to be forcing yourself to walk alone. Cultivate new friends, people who like being physically active, and suddenly walking every day gets much easier.

4. Put it in writing. You can have the best intentions in the world, but a funny thing happens as time passes. You don't want to walk one morning, and then at the end of that week, you've walked five times instead of six or seven, and you tell yourself that's still pretty good. Soon, three times a week is still pretty good, and you don't remember your goal of at least five walks a week. That's why it's vital to write down your goals.

5. Avoid temptation. Whatever your guiltiest habit is, get everything related to it as far from yourself as possible. If your goal is to be fit and eat less junk, the best favor you can do yourself is to clear your house of junk food. Removing temptation does make a difference.

6. Recognize negative thinking patterns. There are a million varieties, but they all come down to the same issue: not existing in the here and now. Things get complicated when your mind starts focusing on the past or future, not the present. Maybe you say, "When I've lost 100 pounds, I'll look good," or "If I had started this a year ago, I'd really see progress now." But these thoughts trick you into ignoring one reality: that anything you do happens one step at a time, starting today.

7. Aim for no slips for 4 weeks. Once you've established a pattern, you can slip now and then and it won't affect your overall success or motivation. But earlier slips interfere with forming a new habit. So for the first month, try extra hard to stick to your goals. If necessary, remind yourself that you will be allowed to deviate eventually. Sticking to something with no slips for 4 weeks is doable; doing it for life with no slips isn't.

Courtesy of: RealAge.com

Walking, but Not Losing Weight? 3 Reasons Why

1. You're rewarding yourself in the kitchen. It's easy to see a snack and think, "I can have that; I walked today!" True, you CAN -- but probably not if you want to reach your weight loss goals. It's too easy to eat more than you burned (wear a heart rate monitor so you know how many calories you burned). For instance, a 30-minute fast walk (15-minute mile pace, or 4 mph) burns 170 calories. You get more calories than that from 2 tablespoons of peanut butter, most full-sized energy bars, or two little ounces of baked potato chips.

Want a "reward" for walking? How about a slimmer waist, a lower risk of heart disease, a clearer head, extra time with your friends, and all the rewards walking brings? Now that's satisfaction.

2. The dog is slowing you down. How long is your "30 minute" walk with Spot, really? Most dog walkers actually put one foot in front of the other for 8 out of every 60 minutes they're out there with their pups. Doesn't mean you shouldn't walk him, just means you both need to actually walk, or you need to get out there by yourself, too.

3. You don't drink enough. Sometimes, you think your body wants food when it's really asking for water (seriously, sometimes thirst gets mistaken for hunger). You might be sweating out much more than you think. How to know: Weigh yourself before you go and right after you come back. Subtract your finishing weight from your starting weight. Then factor in any water you drank on your walk, because 16 ounces of water weighs 1 pound. So if you started at 150 lb., finished at 149, and drank 8 ounces of water along the way, you need to drink at least 8 ounces as soon as you get back.

Courtesy of: RealAge.com

5 Scrumptious Skin Savers

I can't tell you how much skin-saving sun stuff I have stashed at home, at work, and in my car . . . hats, UV-proof sunglasses, lotions/sprays/lip balms with SPFs from 15 to infinity . . . and I still blow it sometimes. Forgetting my neck, or weeding for an hour when I only intended to pull out one offender, or . . . well, you know.

When that happens, the first thing I do is head for the fridge. Why? Because certain foods not only can boost your skin's defenses but may even help heal sunburns and undo deep-down damage. In particular, scientists have pinpointed 5 delicious inflammation-fighting, antioxidant-spiked foods. All, happily, delish. Sure, you still need a shotglass of sunscreen (at least) and your sexy shades, but these age-proofing edibles can pick up where your SPF leaves off . . . and maybe compensate when you blow it too.

1. Spinach. After the, ugh, spinach/e-coli scare almost three years ago, this vital green has re-habbed itself. Good thing. People who eat three servings of spinach a week slash their risk of skin cancer by 55 percent! That's because spinach contains an amazing cocktail of nutrients (including folate; vitamins A, C, and E; and two carotenoids, lutein and zeaxanthin) that boosts skin's resistance to sun damage. Looking for something to do with spinach besides salads and sides? Your skin and your stomach will love you.

2. Tomatoes. Lycopene-loaded tomatoes reduce your risk of sunburn and skin cancer. And while it's tempting just to slice and eat these juicy fruits, the biggest lycopene bang comes from cooked tomatoes. So make room on your summer menu for whole-wheat pizza topped with lots of tomato sauce, room-temp pasta salads tossed with a fragrant blend of cooked tomatoes and basil.

3. Black raspberries. If bramble-like black raspberries are growing wild around your yard, don't complain if the pesky vines try to take over your garden. Instead, eat every dark-purple berry you can (freeze those you can't). While all berries are good cancer fighters, black raspberries are all-stars. They're so good at preventing the Big C on the cellular level (eat more, eat more!) that in the lab, scientists have also made them into a skin gel that takes the sting out of sunburn, slows the growth of squamous cell skin cancer, and squelches inflammation from UVB rays. Toss fresh or thawed frozen berries into everything from salads and smoothies, or just eat them right off the vine. You can't do your body anything but good.

4. Pomegranates. Not that this fruit needs more good press, but those brilliant red (and flavanoid-rich) pomegranate seeds have proved their sun-strength in the lab: They too can shield skin cells from inflammation and UVB damage. Try topping grilled salmon with this super-easy pomegranate-avocado salsa. Just toss together lots of lime juice, onion, sliced avocado, and pomegranate seeds to taste. Spoon over salmon. Devour. (And if you're ambitious enough to extract your own seeds from the fruit, not a jar, make it much easier by breaking open the pomegranate beneath the water's surface in a deep bowl. The seeds will float free of the white pith.)

5. Dark chocolate. This is another food with an already-great health rep: Its happy effect on taste buds makes your brain release feel-good endorphins, plus it improves blood flow (good for your skin as well as the rest of you), and may be the only thing that gets many women through PMS. But can chocolate help your skin? You bet your dark-fudge sundae it can. It can take the red out of sunburn. It boasts more cancer-fighting chemicals than green tea and red wine. And in a study that thrilled chocolate lovers, women who drank a daily cup of cocoa made from 3 ounces of good dark chocolate (70% or more cacao) had thicker, moister, smoother skin that was also more resistant to sun damage . . . in just three months, thanks to chocolate's potent flavonols. Sweet.

All of which is not to say that you shouldn't get any sun (or should go totally crazy on chocolate; it does have a few calories). Your body needs some sunlight — about 15 minutes a day — to make vitamin D, and to warm your psyche. Fine. Safely getting enough sun can make your RealAge as much as 1.7 years younger. But if you get more than enough, head for the greenmarket.

Courtesy of: RealAge.com

A Healthy Take on Italian Food

If you love Italian food, here's good news! You don't have to give it up as part of a healthier lifestyle. But it may be a good idea to make some changes to the items you usually order. You can trim calories and fat while still enjoying a great meal. Try these tips for eating Italian the healthy way:

• Skip over the bread dripping in garlic butter or dipped in olive oil.
• Start your meal with a green salad or a healthy appetizer like marinated vegetables.
• Choose pasta paired with low-fat sauces like marinara, primavera, red or white clam, mushroom, white wine, or tomato and basil.
• Control pasta portions. Aim for a 1½-cup serving. Since many Italian restaurants serve about twice that amount, it may be a good idea to have half of your portion boxed up to go right away. You won't be tempted to overeat if there isn't too much food on your plate, and you will have leftovers to enjoy another time.
• Be careful with pastas stuffed with cheese. Watch portions and choose a low-fat sauce like marinara.
• Avoid creamy sauces like Alfredo — they're high in calories and fat.
• Watch out for risottos made with butter and cheese.
• Cacciatore, scampi, and marsala dishes are good lower-fat choices (remember to watch the portion size and inquire about preparation).
• When eating out, consider splitting an entrée with someone else. If you share one pasta dish and one lean protein dish with a companion, you can both have a balanced meal and enjoy a reasonable portion.
• End the meal with fresh fruit or an espresso or cappuccino. If you'd like to order a richer dessert, share it with your companion.

Courtesy of: Duke Diet and Fitness

Log It to Lose It!

Remember when you were a kid and you kept a diary? Isn't it enlightening to look back on those journals today? They reveal so much about your thoughts, emotions, and fears at the time, which can be so therapeutic! Why not keep a diary again? But now, instead of gushing about your latest crush or venting about your curfew, the goal of your new diary will be to get you through the highs and lows of your journey to a better you!

You can use an online journal or simply grab a notebook and pen to jot down all the progress you made that day — or week — and how it made you feel both physically and emotionally. Rereading your entries later might be all the motivation you need to keep up the good work!

And don't forget about your Food Log! It goes hand in hand with your Journal. A recent study showed that people who tracked what they ate six times a week lost twice as much weight as those who used a food diary once a week or not at all.

Logging your meals not only gives you a reality check (Wow, I ate how many calories at lunch?), it helps you uncover unhealthy patterns. What was your mood when you ate that second piece of chocolate cake? Oh, right — that was an extra-stressful day. What were you doing when you chowed down on that jumbo-sized bag of popcorn? Ah, you were distracted — and distraction often leads to mindless eating. Identifying your triggers will help you avoid them in the future. So be sure to take advantage of your dear diary!

Why You Should Go Organic

We are bombarded with information about organic foods—yet much of it is conflicting. Some people say it's more nutritious, others say it's not. And isn't it more important to eat food produced locally? The truth is organic agriculture is key to our survival—and there's clear scientific data to back it up. I'm not the first in my family to reach this conclusion. My grandfather, J.I. Rodale, launched Organic Farming and Gardening magazine in 1942, and with it the organic movement (as well as the company that publishes Runner's World). My father supported local farmers. To them, organic was obviously healthier and better for the environment. But in the 1960s, many considered them crazy. So they set out to prove their ideas.

As a result of their efforts and those of others, we can prove organic farming is better for the environment, can stop the climate crisis, and can eliminate toxins from our soil and water. So critical is it that we embrace organic methods that I make this statement: If you do just one thing to change the world, go organic. No choice will have greater positive repercussions for our future. I don't run anymore (I switched to yoga), but my husband is a runner, and many of my colleagues are too, so I understand how deeply you care about keeping your body fit and strong. Here's why going organic is important for you and the landscape you run through.

EAT NUTRIENTS, NOT TOXINS
Organic foods are a healthier choice—and in more than one way. Studies show some organic foods are higher in antioxidants and cancer-fighting nutrients, such as conjugated linoleic acid. They're also healthier because they contain fewer chemicals. In a study published in Environmental Health Perspectives, researchers analyzed urine samples of children who ate a chemical food diet and then samples from the same children after eating an organic diet. They found far fewer chemicals in the children's urine the same day they switched to an organic diet—and a return to high levels when they went back to a chemical diet.

PROTECT YOUR BODY
Most chemicals don't biodegrade over a few months. Some last forever and their impacts are horrible. Arsenic is a prime example. It's used extensively in farming as a pesticide. The EPA lists the safe limit in drinking water wells at 10 parts per billion (ppb), but in many areas around the United States, levels range from 50 to 90 ppb. A recent study published in Environmental Health Perspectives links chronic low-level arsenic exposure to cancer, cardiovascular disease, diabetes, and reproductive and developmental defects.

GET PLENTY OF PROTEIN
Going organic doesn't mean you have to become a vegetarian. Environmental concerns about eating meat come primarily from the methane produced by raising animals in confined lots, which are inhumane, wasteful, and full of diseases, necessitating the overuse of antibiotics. Happily, both meat and dairy products are now produced organically. And while studies have shown that eating too much meat can be unhealthy, animals can be an important component of our nutrition, providing protein, B vitamins, and iron.

SOLVE THE CLIMATE CRISIS
Organic growing methods have a smaller carbon footprint than chemical methods do. In a study commissioned by PepsiCo, an independent researcher found the most significant component of the carbon footprint for Tropicana orange juice (a PepsiCo product) wasn't transportation or manufacturing, but "production and application of fertilizers." The local movement has been important in revitalizing farms. But local chemical farming poisons communities and increases residents' carbon footprint and energy use. Local organic farming cleans up communities and decreases carbon production and energy use, making it the best choice for ourselves and the environment.

ENJOY THE TASTE!
There may not be scientific proof to back this up, but organic produce has overcome its once-negative reputation as bland-tasting. Organic foods are fresh and flavorful. They look just as good as, if not better than, produce from chemical farms, and taste even better—especially if grown locally. And eating organic does not condemn you to a diet of nuts and tofu. Today, you can find organic versions of the most popular foods, including runner favorites such as pasta, peanut butter, and even dark chocolate—a postrun treat that's good for your body, the earth, and even your taste buds.

Adapted from Organic Manifesto: How Organic Farming Can Heal Our Planet, Feed the World, and Keep Us Safe, by Maria Rodale (March 2010, Rodale).


According to a study from the University of Washington, people who eat organic foods reduce their pesticide intake by as much as 90 percent.

Organic soil contains mycorrhizal fungi. They remove greenhouse gasses from the air, reducing the climate crisis.


What's Organic, Anyway?
How to decode the claims on food labels
By Joanna Sayago Golub

100 PERCENT ORGANIC
Must contain only organically produced ingredients and processing aids. These foods can carry the USDA Organic seal.

ORGANIC
Must contain at least 95 percent organically produced ingredients (remaining ingredients must be approved). Can also carry the USDA Organic seal.

MADE WITH ORGANIC INGREDIENTS
Processed products that contain at least 70 percent organic ingredients. Will not have the USDA Organic seal.

NATURAL
Term often refers to food without artificial ingredients or preservatives, but (aside from poultry and meat) no official standards legally define it.


Shop Smart
USING DATA FROM the USDA and FDA, the Environmental Working Group found the 12 vegetables and fruits below contain more pesticides than any other produce items. Buy them organic whenever you can.—Joanna Sayago Golub

1 PEACHES
2 APPLES
3 SWEET BELL PEPPERS
4 CELERY
5 NECTARINES
6 STRAW BERRIES
7 CHERRIES
8 KALE
9 LETTUCE
10 IMPORTED GRAPES
11 CARROTS
12 PEARS

When should you spend the extra cash (and make the extra effort) to buy organic food? Here's how to weigh the benefits

Head to the grocery store these days, and almost everything on your shopping list has an organic equivalent. And not just strawberries and spinach. You can buy organic cereal, soup, chicken, string cheese, and yes, even organic hot dogs. Since 2002, when farmers and manufacturers were expected to fully comply with the organic standards set by the U.S. Department of Agriculture, the availability of organic products has skyrocketed. Once confined to co-ops and out-of-the-way health-food stores, organics are now found on the shelves of 73 percent of U.S. supermarkets, some of which, like Safeway and Giant Foods, have recently launched their own brands of organic breads, cereals, juices, and other foods. Even Wal-Mart sells organic produce. Which is all good news for runners looking for the healthiest meals possible.

Organic foods, including produce, meats, grains, and ingredients used to make various products, must be grown without the use of potentially harmful pesticides, chemical fertilizers, antibiotics, or growth hormones. "We get healthier food when we eat organic," says Natalie Ledesma, R.D., of the University of California at San Francisco's Comprehensive Cancer Center. "There are studies that suggest organic produce has higher nutrient levels and studies connecting health risks to the hormones and antibiotics" used in conventional animal products. Some nutritionists argue the differences are negligible, but eating an organic diet is greater than the sum of its parts, Ledesma says, because like a savings account, the benefits accumulate over time.

Still, even with the introduction of lower-cost supermarket brands, conventional foods have one irresistibly attractive quality: price. Organic fruits and vegetables typically cost 10 to 30 percent more, and frozen produce, meats, eggs, milk, and processed foods like cereals, soups, and salad dressings run 50 to 100 percent more. So should a runner always shell out the extra cash for the healthier stuff?

Smart Shopping

"There are clear differences among fruits and vegetables in their loads of pesticides," says David Schardt, senior nutritionist at the Center for Science in the Public Interest. "Some make sense to buy organic; others don't matter as much." After analyzing more than 100,000 pesticide tests conducted by the U.S. Department of Agriculture and the Food and Drug Administration, the Environmental Working Group, a watchdog organization based in Washington, D.C., released the "Dirty Dozen," a list of fruits and vegetables with the highest levels of pesticides. "By eating the organic versions of the dirty dozen, you can reduce your exposure to contaminants by 90 percent," says EWG spokesperson Lauren Sucher.

If your budget or options are limited, don't feel bad forgoing organic bananas, peas, and other produce from the EWG's "Consistently Clean" list. Though organic versions of these foods may provide a higher nutrient density, none poses much risk of pesticide exposure; in fact, no contaminants were detected on 90 percent of the conventional avocado, cauliflower, asparagus, and onion samples the EWG analyzed. The reason for the difference in pesticide levels varies from crop to crop; some foods require more pesticides than others, and some have their own protective shell, like the skin of a mango or a banana peel. And buy conventional, too, if you can't find or afford organic produce, says Ledesma. "Eating fruits and vegetables for the multiple nutrients they provide is the more important thing."

Springing for organic meats, poultry, eggs, milk, and other dairy products limits your intake of the antibiotics and growth hormones given to conventionally raised livestock. "These chemicals may contribute to higher cancer rates," says Ledesma. Fish is in a category of its own because, unlike other organic products, no U.S. standards yet exist to govern seafood. Salmon and other seafood labeled organic are certified by an independent group, often European. Britain's Marine Stewardship Council is the leading authority on environmentally sound fishing practices, and its blue "fish forever" label is found throughout the United States. That said, Ledesma says that "wild fish are generally leaner, contain less overall fat, and have higher omega-3 levels. More research is needed, but at this point, I favor wild fish over farm-raised."

Conventional processed foods like pasta, cereals, and salad dressings contain low levels of pesticides to begin with, says Schardt. But buying organic further limits your exposure. "It's good to play it safe and buy organic if you have small kids," says Schardt, "as they're the most susceptible to potential health hazards." Plus, packaged organic foods are good for the whole family because they contain no synthetic dyes or hydrogenated trans fats, and they avoid most preservatives commonly used in conventional foods.

The bottom line is that some foods expose you to more contaminants than others. If you can afford to buy organic all the time, it's better for you--and the planet. But if that means sacrificing your whole paycheck, choose the foods that matter most to you.


Organic Shopping Guide

What does the label mean?

The USDA National Organic Program regulates how the word organic can be used for both domestic and imported foods. The official "USDA Organic" seal signifies a product is at least 95 percent organic. Here's what the other labels mean:

100% Organic All ingredients must be organic
Organic Guarantees 95% of the ingredients are organic
Made with organic ingredients At least 70% of the contents are organic

Spend Wisely

These 12 fruits and vegetables contain the highest levels of pesticides; buy organic to reduce your exposure.

Apples, Bell peppers, Celery, Cherries, Imported grapes , Nectarines, Peaches, Pears, Potatoes, Raspberries, Spinach, Strawberries

Also buy organic meats, poultry, eggs, and dairy to limit your exposure to antibiotics and growth hormones.

Don't Worry (as much)

The pesticide levels of these 12 fruits and vegetables are low to undetectable; okay to buy conventional.

Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Kiwi, Mangoes, Onions, Papaya, Pineapples, Sweet corn, Sweet peas

Choose organic breads, pastas, cereals, and other processed foods when cost and availability allow it.

Courtesy of: RunnersWorld.com

Make a Date to Motivate!

Excuses, excuses, excuses. It's easy to make excuses when it comes to exercising: You're tired, you're still sore from your workout the day before, or you have plans.

The thing is, working out should be a priority. And one way you can start incorporating fitness into your lifestyle is by scheduling the gym into your day. Hey, you carve out time for lunch with the gals, hair appointments, bank errands, and meetings with your boss. Why not carve out an hour in the name of health and wellness? After a while, sticking to a regular routine will be second nature!

Figure out what time of day is going to work for you. If you can get yourself out of bed to hit the gym in the wee hours, go for it! Can you leave the office at lunchtime for a midday brisk walk? If the mornings are too challenging for you or you can't slip out of the office during the day, join the legion of nine-to-fivers who work out at the end of the day. Plan to meet a friend at the park or sign up for a class at the gym so you won't be tempted to skip out on it.

Make workout "dates" with yourself or with a friend — before long, you'll see and feel the effects!

All About Gout

A disease often linked to poor diet and excess body weight, gout has a long history. Accounts of gout cases go back thousands of years. Historically, it was common among royalty and other wealthy classes, who could afford to eat diets that put them at risk. For this reason, gout is often referred to as "the disease of kings." And since many Americans nowadays eat diets that are in many ways similar to those of history's kings, it's no surprise that gout is making a comeback.

In many people with gout, the first sign of the condition is severe pain, swelling, and redness in the big toe. Pain and inflammation can also occur in the feet, ankles, knees, wrists, fingers, or elbows. Usually the pain becomes severe over a matter of hours and resolves over several days. Gout is more common in men than women, and it affects older people more often than the young.

This disease is caused by a buildup of excess uric acid in the body. Normally, uric acid is eliminated by the kidneys, but when the body produces too much uric acid, or when the kidneys aren't excreting it well because of impaired kidney function, the excess uric acid can form crystal deposits in the joints, resulting in pain and swelling.

Excess weight, high blood pressure, and excess alcohol consumption (particularly beer and distilled spirits) have all been associated with an increased risk of gout. High consumption of meats and fish may also contribute. Certain medications may also be associated with a higher risk of gout. These include diuretics, aspirin, and other drugs containing salicylic acid, niacin, cyclosporine (used to prevent rejection after a transplant), and levodopa (for Parkinson's disease).

To confirm that gout is the cause of pain and inflammation, your doctor may need to use a needle to take a fluid sample from the affected area. This sample is then sent to a lab and tested for the presence of uric acid crystals. Gout is usually, but not always, associated with elevated levels of uric acid in the blood. But a high level of uric acid on a blood test alone is not sufficient to confirm the diagnosis of gout. If gout is diagnosed, medications are available to help reduce the number and severity of gout attacks and should be taken as directed. In addition, adopting a healthy, balanced diet with moderate amounts of meat and fish, limiting alcohol consumption, drinking plenty of water, and losing excess weight can also help to control gout symptoms.

If you suspect you may have gout, schedule an appointment with your doctor today. You don't have to just live with the pain.

Courtesy of: Duke Diet and Fitness

Quick and Light! Try This Slammin' Salmon!

I'm always surprised when people tell me that they won't eat fish. It's one of my all-time favorite foods because it's so lean, delicious, and versatile. I like monkfish, cod, and halibut — actually, all of the firm, white-fleshed fish — and also bluefish and mackerel, which are high in omega-3 fatty acids and have a different taste. And I especially love salmon. I buy it fresh, frozen, and canned — the latter is also high in calcium. I recommend serving this dish with some fresh, steamed green beans or zucchini.

Teriyaki Salmon With Scallion-Cucumber Relish

Ingredients

1 1/4 pounds skinless salmon fillets, in four equal portions
1 cup chopped cucumber, preferably hothouse
1/4 cup sliced green onions
1/4 cup slivered fresh basil leaves
1 tablespoon rice wine vinegar
Pinch of salt
2 tablespoons prepared teriyaki glaze

Preparation

Preheat oven to 375°F. Coat a shallow nonstick baking pan with cooking spray. Rinse the fillets with cold water and pat dry. Place in the pan. Bake for 8 minutes.

Meanwhile, in a bowl, combine the cucumber, green onions, basil, vinegar, and salt; set aside.

Brush the salmon with the teriyaki glaze. Bake for 3 to 4 minutes more, or until the salmon is opaque in the center. Serve with the cucumber mixture on the side.

Makes 4 servings

Per serving: 220 calories, 3g carbohydrates, 29g protein, 9g total fat, 80mg cholesterol, 0g dietary fiber, 450mg sodium

Think Outside the Box

Have you ever had one of those "Aha!" moments, when the solution to a seemingly impossible situation just comes to you, or suddenly you see the situation in a whole new way?

So often, we can get stuck in a rut when it comes to problems. We may fixate on one solution, trying to make it work time and again, rather than moving on to another approach. Thinking outside the box can help you break out of a pattern that isn't working.

For example, let's say eating fast food too often is a problem. After thinking it over, you realize that it's not a love of fast food that does you in. It's that as you drive home from work, you often are so hungry that when you see that fast-food restaurant's sign, you stop and buy dinner there — even though you have a healthier option waiting at home.

After brainstorming a list of possible solutions to this problem, you decide to try having a healthy snack before you leave work and then driving a new route home that doesn't pass that fast-food restaurant. Suddenly, your old strategy — to rely on willpower alone to bypass the drive-through — isn't needed anymore.

After a few weeks, you look back and see that thinking outside the box worked. Instead of stopping for fast food, you're avoiding getting too hungry, taking the new route home, and eating a healthy dinner. Well done!

This week, spend some time thinking about some of the old problems standing in your way of success. Try looking at them in a new light. Is there another way to approach them? Give it a try.

Courtesy of: Duke Diet and Fitness

Don't Go It Alone!

I know it's tough to revamp your eating habits, start an exercise plan, and improve your overall lifestyle! These are big changes we're talking about, and you could probably use more support and encouragement. You know I'm always here for you — but the more support you can get, the better!

Research has shown that people who have support are the most successful at diet and exercise programs. Plus, when you make a commitment to improve your lifestyle along with someone else — a close friend, your significant other, a child — you're more likely to stick with it. It's not just about you anymore — someone else is counting on you! So ask your neighbor to commit to walking together for 30 minutes three times a week, or plan to cook healthy meals each weekend with your spouse or kids. Sign up for a sports team or a dance troupe — you'll have to come to practice and put your best foot forward because the whole team is counting on you!

Look online for support as well. If you have a close friend whose schedule is not similar to yours (so you can never chat by phone), e-mail him or her for support and encouragement. There are great motivational Web sites where people who have been successful at losing weight and improving their lifestyles share their inspiring stories. Members can even sign on and visit the Message Boards to chat with other members and find weight-loss buddies who are facing similar challenges.

How you go about finding that extra support doesn't matter — as long as you do it. C'mon, start building that support group today. There's no time to waste!

Get Intense

Have you ever noticed the color-coded exercise "zones" listed on cardio machines? There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.

Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.

Does it make sense? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.

Carb Know -How's

Who hasn't been tempted by no-carb diets? They seem to work, and they yield results quickly. But what about those of us who can't part with fresh-baked bread or steaming rice? I don't know about you, but I'm not willing to give up all that good, nutritious food that quickly! Plus, breads and cereals can add important fiber to your diet and give you energy to keep going! We all need those benefits!

I've learned that you can eat carbs and still lose weight. You just need to make good choices and watch your portion sizes. Here are some seriously healthy carbs for you to experiment with:

• Whole-grain bread
• Whole-grain or legume-based pasta
• Whole-grain cereal
• Barley
• Quinoa
• Brown and wild rice
• Oatmeal
• Popcorn
• Sprouted grains

Stand Up Tall!!!

Want to know a secret about how you can look better instantly? It's simple: Straighten up your posture! Proper posture truly does affect the way you look and feel. Unfortunately, many of us walk with less-than-upright posture, and it's even worse when we sit. Ever find yourself hunched over your computer at work? Yep, most of us do! It's a matter of training your body to sit or stand up nice and tall.

First, assess your current posture; then make improvements. Imagine balancing your head squarely over your shoulders; realign your shoulders so they are neither in front of your chest nor behind it. By perking up your posture, you'll dramatically improve your appearance and look pounds lighter — and you'll feel more confident too. Focus on how amazing your body feels, and try to make your body memorize the position.

After a few weeks, your new posture will become a habit. All it takes is a few seconds, so try it now! You'll feel self-assured and look your slimmest — one step closer to being the best YOU you can be!

Resistance Bands or Dumbbells

Resistance bands can be seen at almost all gyms and rehabilitation centers as an important strength-training tool. Are they just as effective as dumbbells and is it better to use one or the other? They both have their own advantages as well as disadvantages when it comes to function and results.

Dumbbells are usually the first things you think about when someone mentions weight training. Dumbbells are a very functional way to strength train. If you think about it, the daily activities you participate in require lifting, pushing and pulling of objects of different weights. This is similar to what you would be doing when training with free weights. Training those muscles you use to lift a box for example would be the same as performing a dumbbell squat. A squat practiced with correct form can condition you to be comfortable with lifting heavy boxes as well as children without injuring yourself. Dumbbells also give you the ease of tracking your progress and are universal no matter where you are.

There are some disadvantages to working with dumbbells as well. If you are trying to start a home gym, they can be kind of pricey if you have to purchase several sizes. Also, you cannot travel with them as easily as you can with resistance bands. If not used properly, they can cause injuries. Especially if using a weight that is particularly challenging for you.

Resistance bands are lightweight so they are easy to travel with. They also provide a constant resistance, which works the muscles in a different manner than weights would. Bands are very popular in rehab facilities because they are much safer than dumbbells when dealing with post surgery patients and those with specific limitations. Also, you do not need to work against gravity like you would with dumbbells. This means they are more versatile and you can incorporate more muscles with a variety of directions to work your muscles in. Resistance bands are also very affordable alternative.

Some disadvantages to bands would be the wear and tear could cause the to lose elasticity. Different qualities of bands determine how long they will hold up for you. Unlike dumbbells, resistance bands vary on their level of difficulty. Usually they are different colors that match a specific resistance level. Color-coding is not standard for all bands so if you buy a red band in the store it may be a different resistance than the red one you used at the gym yesterday.

Overall, they both can be very useful tools to incorporate in your fitness routine. It is recommended that you vary your workouts so that your muscles do not become used to one particular program. By doing this you can avoid the plateaus that we often experience in our routines. It is very important for women to incorporate strength training into their fitness routine for many reasons. Having a variety of methods to do this helps us stay motivated and allows us to keep seeing those results we are looking for. Consistency is the key to all programs with whatever form of strength training you decide to use. Review and change your exercises about every 4-6 weeks.

Courtesy of: http://www.findmyfitnesstrainer.com

Resisting Food Advertising

Have you ever noticed that the foods advertised the most heavily also tend to have the highest calorie counts and lowest nutritional value? Promoting junk food and fast food is big business. Companies spend millions of dollars a year in an attempt to get you to choose their burger or chip over another brand. These highly advertised foods are plentiful, easy to get, inexpensive, and engineered to taste good.

Ironically, there is little advertising promoting the foods we should be eating — like whole grains, fruits and vegetables, and beans and legumes. Bombarded with powerful advertising images saying that nutritionally poor foods are best, it's no wonder we're reaching for the wrong foods! Some have compared the effort of trying to eat healthy in modern society with trying to be a recovered alcoholic in a town with a bar on every block.

How can you maintain a healthy weight in spite of the pressure to eat unhealthy foods? Try these tips:

Get the info. After you see an ad that makes junk food look tempting, boot up your computer, check out the manufacturer's Web site, and find the nutrition information for that food. When you see that the food is packed with calories, fat, or sodium, it probably won't seem so appealing.

Empower yourself to make healthier choices. We've all been in a situation where we need to eat and the only options for miles around aren't particularly healthy ones. If you find yourself with nowhere to go but a fast-food restaurant or convenience store, you need to know which choices are better than others. Reach for fresh foods like salads and sandwiches with lean meat and vegetables. Hold the dressing, mayo, and other high-calorie toppings, or have them on the side so you can easily control them.

At the grocery store, stick to the perimeter. Most heavily advertised, processed snack foods live in the inner aisles of the grocery store. To avoid temptation, skip those aisles altogether (or just pop in to retrieve healthy items on your shopping list). The perimeter aisles, which typically house fresh foods, are where you want to be.

Question the ads. Would you be as tempted to eat that cheeseburger if it were promoted by an overweight and out-of-shape model (which would be more realistic) rather than the thin, fit, happy-looking one taking a bite? Is the food really the best choice for you and your waistline? Do you really "need" it? Probably not!

Courtesy of: DukeDiet.com

Quick Chowder Recipe

This Bacon and Clam Chowder is such a great soup to make on the weekend. It can serve a dual purpose: as a delicious starter for Sunday night dinner and, because you'll have enough left over, as someone's lunch or late-night dinner later in the week. If you feel really industrious, you can double the recipe and put half in the freezer; it'll come in handy some night a few weeks from now, when you've completely run out of energy. Add some salad and a crusty whole-wheat roll and dinner's ready!

Bacon and Clam Chowder

Ingredients

4 teaspoons extra-virgin olive oil
1 large onion, chopped
2 celery stalks, coarsely chopped
2 large red or yellow bell peppers, coarsely chopped
1/2 teaspoon freshly ground black pepper
3 ounces Canadian bacon, chopped
3 garlic cloves, minced
4 teaspoons chopped fresh thyme
3 cups chicken broth
12 ounces new potatoes, cut into chunks
1 can (14.5 ounces) diced tomatoes, drained
1/2 cup dry white wine (optional)
1 1/2 cups water
12 littleneck clams, well scrubbed

Preparation

Heat the oil in a Dutch oven over medium heat. Add the onion, celery, bell peppers, and black pepper. Stir well, cover, and cook, stirring occasionally, for 12 to 14 minutes, or until the vegetables are tender.

Stir in the Canadian bacon, garlic, and thyme; increase the heat to medium-high, and cook and stir for 5 minutes, or until all the juices have evaporated.

Add the broth and potatoes; cover and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 10 minutes, or until the potatoes are tender. Stir in the tomatoes and wine (if using), cover, and simmer for 5 minutes more. Remove from the heat.

Bring the water to a boil in a medium skillet over high heat. Add the clams; reduce the heat to medium, cover, and cook, stirring often, for 8 to 10 minutes, or until the clams open.

With tongs, transfer the clams to a bowl, discarding those that haven't opened. Line a fine-mesh strainer with damp paper towels. Pour the clam broth through the strainer into a glass measure, leaving any sand behind. Add the broth to the soup. Reheat if necessary.

Remove the clams from their shells and chop coarsely. Add the clams to the soup; reheat briefly, and serve.

Makes 6 first-course servings.

Per serving: 169 calories, 20g carbohydrates, 14g protein, 5g fat, 25mg cholesterol, 4g dietary fiber, 770mg sodium

Eat More Often, Lose More Weight!

Tell me if this sounds familiar: You didn't have time to eat breakfast, and you got so busy with work or errands that you missed lunch; now it's about 3 p.m. and your tummy is rumbling, so you pull over at the closest convenience store, grab a pack of doughnuts, and proceed to devour them in the car as you race toward your next appointment. Whew!

If some version of that scenario happens to you more often than not, it's time you get on a regular eating schedule. Sticking to a schedule is important because it will help you control your hunger. You may think that skipping meals will help you lose weight because you'll eat fewer calories — but the opposite is actually true! People who skip meals actually tend to eat more calories when they finally do eat.

If you eat regularly throughout the day, however, your hunger level will always be in control, so you won't have a hard time keeping your portions in check and staying away from unhealthy foods. In fact, your body will get used to specific mealtimes, so you won't find yourself feeling hunger pangs at random times during the day — when you're out and about with no healthy food in sight!

Here's your goal for the coming week: Stick to your eating schedule! That means eating breakfast, lunch, dinner, and one to two snacks. Space your meals so that you eat at least every four hours or so. You should also try to eat your meals and snacks around the same time of day every day. I promise you, this will NOT make you gain weight — eating on a schedule will help you look fabulous and feel energized throughout the day!

Boost Your Body Image

When you think of your body, what thoughts come to mind? Do you focus on what's "wrong"? Do you feel embarrassed about your body? Like so many people who struggle with weight, you may find it difficult — or perhaps not even know how — to work toward a healthier relationship with your own body. But you can learn to accept and appreciate yourself.

A healthy lifestyle is about more than eating well and exercising — it is about accepting and embracing your body and treating it well. It's not about waiting until you've reached some ideal weight or some particular goal before learning to notice what's good about yourself and your body. After all, staying motivated requires that we celebrate every success. Maybe your clothes feel a little looser or you're feeling better about the way you look — it's important to notice all the steps along the way.

Remember, few people fit into or can ever obtain the supermodel standard of beauty. Yet, media images bombarding us with cellulite-free thighs, rock-hard abs, and a flat tummy distort our own body image and can leave us feeling inferior if we feel we don't measure up.

This week, pay particular attention to the messages you send yourself about your body. Are they mainly negative? If so, practice replacing them with more self-accepting thoughts. Take a look in the mirror and find the things about your body that you like, and say that you like them out loud. Start thinking of your body as something special that deserves your great care and attention.

Courtesy of: The Duke Diet

Get Strong by Squatting

If you're new to exercise, working out can be intimidating. The trick is to begin with exercises you can build on. Let's start with the legs. After all, they help support our bodies in the most basic of activities — standing and walking! Try wall squats, the building block of all squat variations. Here's how to get started right now.

Wall Squat
Stand with your back about 1 1/2 feet from a wall, feet hip-width apart, your weight on your heels. Lean back until your shoulders and upper back touch the wall. Now slowly lower yourself (as if you were going to sit on a chair) until your thighs are parallel with the floor and your legs form a 90-degree angle. In the seated position, your back — from the shoulder blades to the lower rib cage — should rest lightly against the wall. Hold this position for as long as you can, stand back up, and repeat.

When you've mastered the form, kick it up a notch by adding resistance with hand weights. Once you've developed quad, glute, and hamstring strength with this beginner move, you'll be ready to tackle more advanced leg exercises.

Getting Rid of the Belly Bulge

Question:

What is the best way to get rid of the belly bulge?

Answer:

Contrary to what you might think, getting rid of the belly bulge is all about diet and cardio, rather than strength-training exercises that target the abdominals. This is because belly bulge results from excess body fat, not lack of muscle. The best way to reduce the bulge is therefore to reduce your body fat, and we all know what that requires — diet and exercise, baby!

It is possible to carry extra water weight in your tummy. To get rid of this: try cutting your sodium intake to 1,500 mg a day and increasing your water intake. This will help you reduce water retention and reduce the spongy appearance of belly fat just a bit!

But really, it comes down to healthy eating and consistent cardio workouts. Stick with it, kid — it’ll come off. Just keep at it and be patient with yourself.

Get Checked Out

You feel great and are looking more fabulous each day, so why should you take time out of your hectic schedule to visit your doctor or dentist? No matter how old you are, staying on top of regular checkups is crucial to your overall well-being. Prevention is the ideal purpose of checkups, but they also afford the opportunity to catch a problem while it's in the early stages and can be easily treated — allowing you to live long and feel strong!

Mark your calendars! Here's a checklist of appointments you can't afford to miss:

• Mammograms: Starting around age 40 (unless you have a family history of breast cancer and your doctor recommends you start earlier), women should undergo mammograms every one to two years. These tests are in addition to monthly self-exams, starting in your twenties.
• Pelvic exam: If you are a sexually active woman or over 21, you should schedule an annual pelvic exam and Pap smear.
• Cholesterol checks: If you're 20 and are a smoker or have a history of diabetes or heart disease, you should have your cholesterol checked regularly; otherwise you should start around age 45.
• Dental cleaning: For many, a thorough dental cleaning may be at the bottom of the appointment list. Still, even if you have a healthy smile, you should visit the dentist at least twice a year.
• Physical: Here's a general rule of thumb for having an overall physical, even when you're feeling fine: at 20, every three years; at 30, every two years; and at 40 and above, every year.

Start Small with an Exercise Fast Break

While starting small helps you to avoid burnout when it comes to eating healthy, it also helps to avoid blowout when it comes to fitness. When you decide to start a fitness regimen, it’s easy to think you can just pick up right where you left, regardless if it was two weeks ago, two months ago or even two years ago! Unfortunately, fitness does not work that way. In fact, trying to jump right back in can be dangerous.

Whenever you work out, the muscles in your body break down and then repair themselves. The more active you are, the easier and less painful this process becomes. But when you jump right back into a workout routine after a long absence, your muscles are not prepared. It will take awhile for the body to recover from pressing too hard and one feeling will result – major soreness (a little is okay, after all).

By starting small with a fast break, you ease your body back into the routine of exercise without the pain (or at least not as much). And don’t feel like you are a wimp because you are starting small. By establishing a solid base, your body will soon be ready to roll and adding more difficulty to your workout will be easier than you think.

So what are effective yet simple fast break ideas? Here are some possibilities:

• Walk every day for 15 minutes
• Get 8 hours of sleep every night (good for energy)
• Stretch every morning
• Take the stairs instead of the elevator at work
• Skip a TV show and go outside instead
• Do push-ups or sit-ups for one minute (as many as you can)

Courtesy of: SparkPeople.com

Does Stress Got Your Metabolism Down?

I'm sure you've heard of the fight-or-flight response, and you probably know that it's the way your body reacts to danger or stress. But do you know what the fight-or-flight response is? You guessed it: It has to do with hormones.

When you're faced with a danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again.

This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. When stress is always present, your body can't get rid of the excess cortisol built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods.

When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend have hair-trigger epinephrine reactions and chronic high levels of cortisol.

You can help yourself keep cortisol in check by limiting caffeine intake to 200 milligrams a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight.

Courtesy of: JillianMichaels.com

Tightening Up Your Inner Thighs

Question:

I really like how my quads and hams have started tightening up, but my inner thighs have a long way to go. Any suggestions for exercises that will help this area?

Answer:

Sadly, this is where your body chooses to deposit its fat. Genetically speaking, your body is predisposed to carry weight there, so that will be the last place it's going to come off. The best thing you can do is watch what you eat and keep training. This will help you lose weight in general — and eventually those problem areas are gonna have to give!
That said, if strengthening the muscles in this area is the goal, I prefer old-school Jane Fonda leg lifts. They target the muscle you want to hit without creating bulk. I know this isn't exactly the answer you're looking for, but it's the truth, and if you stay the course, your inner thighs WILL tighten up. Just keep doing what you're doing!

Over 100 Super Foods for a Super You

Include These Foods for Maximum Body Benefits

Faster than a speeding bullet…
More powerful than a locomotive…
Nutrient-packed with health enhancing properties…

Here come the SUPER FOODS!

These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.

While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they're also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you'll discover just how easy it is to eat super healthy every day…even when on a tight budget.

This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That's why it's important to choose a variety of super foods from each category to meet your daily nutrition needs.

Vegetables Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Collard greens Crimini mushrooms Cucumbers Eggplant Garlic Green beans Kale Mustard greens Onions Peas Portobello mushrooms Potatoes Rainbow chard Romaine lettuce Shiitake mushrooms Spinach Summer squash Sweet potatoes Swiss chard Tomatoes Turnip greens Winter squash Yams Calcium-Rich Foods Almond milk Cheese, low fat Cottage cheese, low fat Milk, skim or 1% Orange juice with calcium Rice milk Soy milk Yogurt with active cultures, low fat

Fruits Apples Apricots Bananas Black olives Blackberries Blueberries Cantaloupe Cherries Cranberries Figs Grapefruit Grapes Honeydew melon Kiwifruit Lemons Limes Nectarines Oranges Papaya Peaches Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon Grains Amaranth Arborio rice Barley Brown rice Buckwheat Bulgur Corn Jasmine rice Millet Oats Quinoa Rye Spelt Triticale Wheat berries Whole grain breads, cereal, pasta Whole wheat breads, cereal, pasta Wild Rice

Proteins Almonds Beef, lean Black beans Cashews Chicken, skinless Chickpeas Egg whites Eggs Fish, unbreaded Flaxseed Garbanzo beans Hemp seeds Hummus Kidney beans Lima beans Lentils Miso Navy beans Nuts Peanut butter, natural Peanuts Pinto beans Pork, lean Pumpkin seeds Salmon, canned or fresh Seafood, unbreaded Sesame seeds Soybeans Sunflower seeds Tahini Tempeh Tofu Tuna, canned or fresh Turkey, skinless Veggie burgers Walnuts Wild game, skinless Miscellaneous Canola oil Dark chocolate Green tea Olive oil

Courtesy of: SparkPeople.com

Multivitamin Supplements

Should you take a multivitamin supplement? If you eat a healthy, balanced diet that includes plenty of fruits, vegetables, whole grains, healthy fats, and lean protein, you probably don't need one. But if you want to be sure you're getting the recommended daily amounts of important vitamins and minerals, a multivitamin pill can be a good way to do so.

Vitamins and minerals are nutrients found in foods that your body needs to function optimally. Because your body can't make these nutrients on its own, they must come from food or other sources. Some important ones include the following:

• Vitamin A: Needed for healthy vision and cell development; also acts as an antioxidant, protecting the body's cells from substances called free radicals. Food sources of vitamin A include liver, fish, fortified dairy products, carrots, and sweet potatoes.
• Folic acid: Helps the body make new cells. It's especially important that women who are pregnant or planning to become pregnant get adequate amounts of folic acid. It's found in dark leafy greens, dried beans and peas, oranges, and fortified grain products.
• Vitamin C: Plays a role in building connective tissue and keeping the immune system healthy; also acts as an antioxidant. It's found in citrus fruits, broccoli, green peppers, spinach, and other fruits and vegetables.
• Vitamin D: Contributes to bone health, in part by helping the body to absorb calcium; also plays a role in the immune system. Your body makes vitamin D when your skin is exposed to sunlight, and it's also found in fortified dairy foods and cereals.
• Vitamin E: Helps to repair body tissues and acts as an antioxidant. Vitamin E is found in fish, milk, egg yolks, vegetable oils, nuts, and other foods.
• Calcium: A mineral used to build bone. It's found in dairy products and, in smaller amounts, in greens like broccoli and kale.
• Iron: Helps to carry oxygen to the body's cells. Food sources of iron include organ meats, beef, poultry, beans and lentils, and fortified cereals.

Before you purchase a multivitamin, read the label to see what percentage of the recommended daily amount (RDA) of each vitamin it contains. As you'll see, some brands contain much more than the RDA, while others contain less. It has not been proved that taking more than the RDA is beneficial, and taking very high doses of any vitamin can be harmful. Choose a multivitamin that covers the bases but stays at 100 percent of the RDA or less. In addition, check that the label carries the United States Pharmacopeia (USP) symbol. This will ensure that the supplement's manufacturer adheres to certain purity standards and that the supplement can be easily broken down in your digestive system and absorbed.

And remember, taking a multivitamin doesn't mean you can forgo eating well. No pill can replace the benefits of eating a healthy, balanced diet, but a multivitamin supplement can provide a little additional assurance that your body is getting the nutrition it needs.

Courtesy of: The Duke Diet

A Creative Way to Stay Motivated

Courtesy of: SparkPeople

Visual images can be powerful tools in helping you reach your goals. There are lots of creative ways to use this motivation technique, such as posting an image of your goal where you’ll see it most—in your car, on a bathroom mirror, or on the refrigerator. Visual images can also help you reach your weight loss goals. Create a chart to measure your progress, display before and after pictures, or get a brochure of the vacation destination you’ll visit after you reach your goal. These are all good ways to constantly remind yourself of the commitment you’ve made.
.

Don't Drink Your Calories

Courtesy of: Duke and Diet Fitness

Calories consumed in the liquid form of fancy coffee drinks, soft drinks, and alcoholic beverages can waylay you when you're trying to lose weight. That's because people don't seem to "count" liquid calories as part of their daily calorie total. Those extra liquid calories add up fast.

A 20-ounce soft drink packs 250 calories, a 12-ounce mocha coffee drink has around 300, the average mixed drink has 300, and a glass of wine or beer about 150. Multiply that by a few servings and you can see how the extra calories can spell trouble for your weight-loss efforts.

Even if you drink only one soft drink a day, over time those liquid calories will have a big impact. For example, imagine that you had a can of regular cola with your lunch every day. Over the course of a year, that would add up to nearly 55,000 empty and unnecessary calories — or a little more than 15 pounds!

What's the solution? Make water and unsweetened or artificially sweetened seltzer, iced tea, and coffee your beverages of choice. Each has zero calories (unless you add milk to your coffee, and if you do, be sure to use low-fat or nonfat milk).

If you must have a soft drink, reach for a diet version — at least you won't be drinking hundreds of empty calories. But remember that soft drinks contain sodium, which you won't find in water, tea, or coffee.

In time, you may find you lose your taste for high-calorie beverages. And you'll lose a lot of extra calories too!