Try Lettuce Wraps at Lunch!

Need a break from the same old lunchtime options? I am working with Oscar Mayer and having all kinds of fun sampling their Turkey Bacon recipes!
Now, I have a suggestion to help you break up the mid-day boredom! Try a fun "twist": Turkey Cobb Lettuce Wraps made with turkey bacon! I recommend turkey bacon that has at least 50 percent less fat than pork bacon, such as Oscar Mayer Turkey Bacon.*
Tasty and wholesome, these wraps are great if you're watching what you eat as part of a weight management plan. They're perfect with a piece of fruit or a small bowl of vegetable soup on the side! The lettuce in this breadless sandwich is rich in vitamin A and teams up with tomatoes to provide a good source of vitamin C. If you're a parent, try making Turkey Cobb Lettuce Wraps with your kids as part of a fun weekend lunch. They'll love rolling up the ingredients (and "helping" you in the kitchen!).
*(based on USDA data)
Turkey Cobb Lettuce Wraps
Ingredients

• 2 large leaf lettuce leaves
• 1 slice Oscar Mayer Turkey Bacon, cooked, cut in half
• 6 slices Oscar Mayer Deli Fresh Shaved Smoked Turkey Breast
• 2 thin peeled avocado slices
• 2 thin tomato wedges
• 1 Tbsp. Kraft Light ROKA Blue Cheese Dressing

Preparation
Top lettuce with remaining ingredients; roll up tightly.
Prep Time: 10 min
Total Time: 10 min
Makes: 1 serving
Per Serving: 140 calories, 9 g total fat, 1.5 g saturated fat, 30 mg cholesterol, 770 mg sodium, 6 g carbohydrates, 2 g dietary fiber, 2 g sugar, 11 g protein. Good source of vitamin A (35% DV), vitamin C (15% DV), iron (6% DV), and calcium (2% DV).

The Weight-Depression Connection

Did you know that in any given year, around 18 million American adults deal with depression or a related condition? Depression is more than just persistent feelings of sadness or being "down in the dumps" — it's an illness that affects your body, your mood, and your thoughts. It's a leading cause of disability, and experts think that many people who experience depression do not receive a diagnosis or treatment. That's a shame, since treatment helps 80% of people recover from episodes of depression within a year.

While the connection is not yet understood, experts have noticed a link between obesity, lack of physical activity, and depression. The relationship between depression and weight gain can be likened to the chicken-and-egg scenario. Sometimes depression strikes first, leading to weight gain and an inability to muster the motivation needed to tackle the problem. Other times, excess weight gain leads to depression, which then makes tackling the weight gain even harder.

In any case, it's important to know that safe and effective treatments for depression, including cognitive behavioral therapy (either alone or in combination with prescription medications), are available. Medical studies have shown that regular exercise, along with other treatments, can also help to relieve the symptoms of depression.

Help is out there — but to get it, you must take the first step. In addition to eating well and getting regular exercise, talk with your doctor if you have concerns about your mood. If you have depression, facing it will only make all your life struggles — including the one with your weight — much easier to face. So don't delay.

Get Active as a Family

If your time-crunched day leaves you feeling like you have to choose between fitness and family time, here's some good news: You can combine the two!

The benefits of making family time active time go far beyond physical fitness. Being active as a family also promotes family bonding, encourages time outdoors, and reduces time spent on sedentary activities like watching television or playing video games. Active family time is a great opportunity for you to model a positive attitude toward fitness for your kids and teach them healthy habits that will benefit them throughout their lives. It's also a chance for you to have some fun and play as if you're a kid again!

Need some ideas for activities that everyone will enjoy? Here are some to get you started:

• Go for a bike ride.
• Take a swim at the pool or lake.
• Walk around a local track.
• Hike a wilderness trail.
• Walk along the beach.
• Take a trip to the local rink for roller-, ice-, or in-line skating.
• Play a game of catch or touch football.
• Play at a local playground.
• Jump rope or play hopscotch.
• Walk around at the zoo.
• Play tag, hide-and-seek, or keep-away.

Once you start brainstorming, no doubt you'll find there are all types of active pastimes you can enjoy as a family. So go ahead, ask your kids out on a "play date." You will be able to check exercise off your to-do list and enjoy spending quality time with your kids to boot!

Get a Sexy Stomach by Spring!

This season, it's time to get that midriff you've always wanted! While your regular cardio workouts are important for burning the fat that's lying on top of your stomach muscles, you'll also want to work your abs with twisting crunches — you'll whittle your middle in no time!

Start by lying flat on your back, making sure that there is no space between your spine and the floor or mat. Contract your abdominal muscles and lift your head and shoulders about 6 inches off the floor, but don't use momentum to lift yourself; you should truly feel your stomach muscles squeezing! Then, twist slightly to the side, reaching your hand to the outside of your right thigh. Keep your shoulders off the floor, holding the reach, and pulse for two sets of 8 to 12 reps; if your neck starts to hurt, double-check your positioning. After you rest for 15 seconds, switch to the left side and repeat the exercise.

With practice, crunches will have your stomach looking the best it ever has!

Eat These 3 Fruits for Great Summer Skin

Slather on that SPF every chance you get this summer. But for extra sun protection points, eat plenty of these fruits as well: cherries, nectarines, and watermelon.

These juicy treats not only cool your mouth in warm weather but may shield your skin from warm weather, too. Compounds in the fruits may boost your skin's natural resilience against wrinkles and sun damage, according to Allison Tannis, author of Feed Your Skin, Starve Your Wrinkles.

In-Season Skin Savers
What's so special about this trio of fruits? Check out their unique protective benefits.

• Cherries: Eat a daily handful and you may enjoy fresher, less puffy skin. It's all thanks to the inflammation-fighting anthocyanins and melatonin in cherries, writes Tannis. Melatonin may boost UV protection and cell growth as well -- two great ways to keep wrinkles at bay. Tart cherries tend to be highest in melatonin. (Find out how tart cherries help fight cancer, too.)
• Nectarines: These smooth-skinned sisters of the peach provide a mini-spa's worth of nutrients that may help correct sun damage from the inside out, according to Tannis. They offer skin goodies like lycopene, lutein, niacin, copper, and vitamins A, C, and E. The A, C, and E trio also works to control inflammation and free radical damage in both the watery and the fatty layers of skin. (Add nectarines to dinner with this recipe: Tarragon-Rubbed Salmon with Nectarine Salsa.)
• Watermelon: Nibbling on watermelon wedges has the power to refresh your face as much as your palate, thanks to the high water and lycopene content. Lycopene helps protect and preserve connections between skin cells so skin is tighter, smoother, and better able to retain moisture. (Store your watermelon this way to get the most lycopene from it.)

Let Others Inspire You!

There's a reason why people like hearing and reading success stories. These feel-good tales are constant proof that others have had similar struggles — and, most important, that they've gotten through them!

Especially moving are stories that begin with someone who's made unhealthy choices that lead to such life-threatening diseases as cardiovascular disease, type 2 diabetes, or cancer. And when that person is a friend or relative, the message is all the more powerful. Fortunately, what these accounts teach us is that by eating right and exercising regularly you do have the power to turn your life around — and prevent these ailments from happening in the first place!

So on those days when you're lacking willpower, think of those success stories. That formerly obese 40-year-old mother of three who now looks and feels like she's 30, that 60-year-old woman who runs marathons, that 55-year-old man who was able to reverse his type 2 diabetes by adjusting his diet and hitting the gym. They all made it to the other side, often emerging stronger — physically, mentally, and emotionally. That can and will be you!

Using Meal Replacements

You've probably seen shakes and bars designed to be drunk or eaten in place of a regular meal. You may wonder, Are they a good choice for weight loss?

In general, it's better to learn how to choose healthy foods and eat them in reasonable portions than rely on a shake or bar to do it for you. However, meal replacements can be a good choice if you use them to replace a meal, such as breakfast, that you would normally skip. They can also be a healthy choice if you're caught in a pinch or need to eat on the go.

While meal replacements can be a convenient way to cut calories, it's important to keep in mind that not all products are created equal. Check the Nutrition Facts panel and make sure that the number of calories and other nutrient values fit in with your meal plan. At the Duke Diet & Fitness Center, we often recommend brands like Slim-Fast and Glucerna.

Also keep in mind that drinking a shake or eating a bar may not be as emotionally or physically satisfying as eating a well-balanced meal containing the same amount of calories. For example, compare drinking a 220-calorie meal replacement shake with eating a breakfast of one cup of fresh strawberries, four ounces of low-fat yogurt, and a slice of whole wheat toast. The second meal has the same amount of calories, but it would probably leave you feeling much more satisfied.

So make time for "real" food whenever you can, and use meal replacements as a backup plan. Remember, a meal replacement may be a better choice than a burger and fries, but there's no substitute for learning to make healthy food choices for life.

Pack a Portable Breakfast

There's another reason to love this easy-to-make spread: it's a nice addition to any brunch menu. The last time I made this, I put it out with bagel chips, pumpernickel bread, and an array of sliced veggies to put on top: red onion, fresh tomato, hothouse cucumber, lettuce — you can use whatever you've got handy. It was fresh and delicious and, thankfully, healthy, too!

Smoked Salmon Spread

Ingredients

4 ounces reduced-fat cream cheese
2 ounces smoked salmon, coarsely chopped
1 tsp. fresh lemon juice
1 tbsp. chopped fresh dill
2 tbsp. coarsely chopped green onions
¼ tsp. freshly ground black pepper
16 slices thin-sliced pumpernickel bread

Preparation

Place the cream cheese in a food processor and pulse until smooth, about 15 seconds. Add the salmon, lemon juice, dill, green onions, and pepper. Process until all the ingredients are incorporated, about 15 seconds. Place the cream-cheese mixture in a small bowl, cover, and chill for at least half an hour for the flavors to develop. The spread can also be made the day before and chilled overnight.

To serve, spread 1 tablespoon salmon mixture on a slice of pumpernickel bread, cut in half, and place on a serving dish. Repeat with remaining ingredients.

Makes 1 cup spread

Per two tablespoons spread and two slices pumpernickel bread: 134 calories, 20 g carbohydrates, 5 g protein, 4 g total fat, 8 mg cholesterol, 3 g dietary fiber, 311 mg sodium

Overcoming a Setback

It happens — you miss a few workouts and you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is the Old You.

The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.

And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!

Getting the Kids to Eat Right

Question:

How do I get my kids to eat healthier? They turn their noses up at anything that's good for them.

Answer:

Encourage them to try lots of different things! It usually took about five to eight tries before I found healthy meals that my girls liked! Don't worry — as they grow up, their palates will develop. But for now it's a good idea to make a list of fun, healthy snacks that they can enjoy. For a yummy fruit dip, combine one cup of applesauce with one cup of low-fat flavored yogurt and serve with sliced strawberries, apples, bananas, pineapple, or grapes. You should also get your kids interested in fitness — it's important to get them eating right and exercising at an early age!

Take the Flax-Seed Challenge!

Did you know you can get the heart-healthy benefits of omega 3s from a little seed? If you haven't tried flax seeds yet, what are you waiting for? Besides omega 3s, flax seeds offer a host of other nutrients, including fiber, zinc, iron, and calcium! The key is to grind the flax seeds first so you get the full benefits; otherwise the hard shell is difficult to break down, and it may pass through your digestive system without being digested. You can use a coffee grinder or food processor to grind the seeds, or you can buy them already ground at the supermarket. (The shelf life is longer if you grind them yourself.)

It's simple to enrich your diet with the hearty, slightly nutty flavor of flax. Breakfast is a great time to work it in. Sprinkle a teaspoon or two over yogurt, mix it into your breakfast cereal, or blend it into a smoothie. If you're a baker, add flax seeds to muffin batter or knead them into bread dough. You can also try using flax seeds to thicken soups or add a bit of texture to a casserole dish.

Take my flax-seed challenge and fit flax into your diet every single day in the coming week. C'mon, it's not that hard — and just to prove it, I'll do it too!

Keep "Me" a Priority

As you continue your lifelong journey toward health and fitness, remember to keep putting yourself and your needs on your to-do list!

It's so easy to let the demands of family, work, friends, and other commitments take precedence in your life. For example, time for working out may get replaced by the need to chauffeur your kids to and from their scout meetings and dance classes. Or time for preparing healthy meals may get supplanted by a work project that requires extra hours — leading to more last-minute trips to the drive-through.

While shortchanging ourselves and our goals to meet the needs of others often seems like the right thing to do, it isn't a good long-term strategy. Eventually, without your own needs being met, you get depleted — and when you're empty, you can't fill up anyone else. Making yourself a priority isn't selfish — it's necessary to keep you from burning out and becoming ineffective.

One of the best ways to safeguard time for yourself is to learn to set limits. That might mean turning down other people's requests for your time. Saying no can be difficult at first — we all want to please the people we love or the people we work for — but it's a necessary skill. Rather than immediately saying yes, you could consider "let me think about how I can participate and get back to you." Then, rather than take on the whole job, you could take a piece of it. "I can work with the caterer if you can find someone to handle renting the tables and chairs."

Even in situations in which you don't feel you can say no, there may be room for compromise. You may not want to keep your kids from doing the activities they love, but that doesn't mean you have to be the one to drive them back and forth each day. Perhaps you can organize a carpooling system so that you can share the responsibility with other parents. And of course, saying no to a work project may not be the best idea for your career, but you could talk to your boss about your needs and ask for some control in scheduling those extra hours.

This week, spend some time this week writing in your journal about ways you can put yourself first. It's good for you — and good for everyone who depends on you.

Courtesy of: Duke Diet and Fitness

Lose That Lower Gut Flab

Ugh, the lower gut — it's often the last thing to go, right? Lower-abdominal flab can be downright persistent, but it can be reduced with the right diet and exercise regimen. If your gut instincts are telling you to start crunching, you're on the right track. Although crunches by themselves won't burn belly fat, they will strengthen your core, burn intramuscular fat, and help you build lean, calorie-burning muscle. If you want an exercise that specifically targets the lower and transverse abs, try the Reverse Crunch.

Reverse Crunch

• Lie on your back with your feet off the floor, knees bent, and ankles together. Bring the tops of your quads inward and onto your stomach so that you don't swing your legs to gain momentum during the movement. (This also helps you isolate your lower abs during the crunch instead of engaging the hip flexors.) Relax your head, neck, and shoulders, resting them on the floor. Rest your arms at your sides, palms facedown on the floor.
• Lift your pelvis off the floor, and curl it toward your rib cage. Make sure to exhale fully while you're crunching in order to maximize the contraction.

If you really want a challenge, hold your arms out at your sides and several inches off the floor. This helps to further isolate your abs, prohibiting your arms from assisting in the crunch by pressing off the floor with your hands.

Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a disorder most commonly characterized by cramping, abdominal pain, bloating, constipation, and diarrhea. As many as 20 percent of American adults suffer from this painful and sometimes embarrassing condition.

While researchers are still working to understand what causes IBS, they suspect malfunctioning nerves, hormones, stress, sensitivity to certain foods, or a combination of these factors.

In many cases, IBS is treated with medications that help to control constipation, gas, or diarrhea. If constipation is the main problem, gradually increasing the amount of fiber in your diet or taking fiber supplements can be beneficial. Lifestyle changes, like eating smaller meals, cutting down on foods that cause gas and on drinks with caffeine, and reducing and coping with stress, conflict, and emotional upsets, can also help to relieve symptoms. Increasing physical activity can help to relieve stress.

Although effective treatments exist, an estimated 70 percent of those with IBS suffer in silence. If you suspect that your frequent stomach distress may in fact be IBS, schedule an appointment with your doctor for an evaluation. Because some medications can lead to increased gas and bloating, be sure to mention any drugs or supplements you take on a regular basis.

Say No to the Nightcap

If you think a cocktail before bed will help you sleep better, you'd better think again! Sure, a glass of wine or two may make you sleepy, but you might find yourself tossing and turning at around 2 a.m. The reason? Your body actually experiences symptoms of withdrawal from alcohol once it's been digested, and that can lead to less than sound sleep.

Another big no-no before bed is caffeine. And this doesn't just mean coffee — an obvious source — but also soda, certain teas, and even chocolate! Remember, caffeine is a stimulant, so if you want to have a restful night's sleep, consider skipping the caffeine, or at least avoid consuming it four to six hours before bed. That's another good reason to skip a slice of gooey chocolate cake for dessert!

Six Workout Wreckers

To get the most out of your workout — and avoid an injury — make sure to avoid these six common mistakes, say experts from the American Council on Exercise:

1. Jerking to lift weights: Make sure your lifts are slow and controlled. Use your muscle to hoist the weight, not momentum.

2. Leaning on the handrails of the stair climber, elliptical trainer, or treadmill: This makes the workout less challenging and can injure your wrists and back. Stand up tall and instead barely brush the handrails for balance.

3. Not getting enough rest: Working out when you're fatigued can lead to sloppy technique and an injury. Make sure to get enough rest before working out.

4. Locking your knees: Always keep your knees slightly bent to prevent an injury.

5. Not warming up: Don't try to shave time off your workout by skipping the warm-up or you could end up on the bench.

6. Getting stuck in a rut: If you're just going through the motions during your workout, shake things up by trying something new! Change will challenge your mind and your body!

Reduce Bloat and Slim Down Quick

If you experience excessive amounts of bloating you may want to consider changing your diet. Foods that can cause the accumulation of gas include: beans (particularly baked and dried beans), dairy products, root vegetables and cabbages, prunes, wheat and whey products, pan fried, deep fried, and oily foods, and finally, carbonated beverages. These are just a few of the things you may want to avoid if you're striving for a gas-free diet. And don’t over eat. That’s a big one, and you will be too if you keep overeating.

If you want to get rid of bloating, you may want to assess the possibility of a food allergy. This can be done without the help of a physician, at first, by starting what we call a diet journal or diet diary. Basically, what you do is write down everything you had to eat each day along with whether or not you experienced any bloating. If you have continual symptoms, you may want to try changing up your diet to see if they go away when you don’t eat dairy, for instance. This is really the only way to zero in on a food allergy if that’s the problem.

The most common and unrecognized causes of bloating is lactose intolerance. I'm lactose intolerant, and for the longest time I had no idea why it was I had a lot of gas, gas pains, and bloating. Well, I finally figured it out after drinking almost a gallon of milk in one day. I've never been in so much pain (or the bathroom) at one time. Want to know if you're lactose intolerant? Just down a glass of milk and wait for either the gas, bloating, or diarrhea to come out the other end. Dairy isn't a hard thing to avoid and luckily they make lactose free milk!

Irritable bowel syndrome may be the cause of your bloating, and treating it might be the solution to getting rid of your bloating problem. Everytime someone says IBS or irritable bowel syndrome, I think of that guy with the german wife from The Lady Killers. IBS is a problem with the colon, and its regulation of the digestive process. It can be dealt with by taking more fiber and avoiding those things that irritate your colon, like coffee, cigarettes, and spicy food. You should probably see a doctor if you think you have IBS.

Speaking of doctors: If bloating persists, you may want to see your doctor and get a colonoscopy done. It doesn’t sound fun, but a colonoscopy is a good idea if you’re having serious bloating problems because the colon plays a major role in the regulation and fluidity of your digestive system. A problem with your colon doesn’t necessarily mean colon cancer, but it most certainly means that your tummy won’t be a happy camper until you get that colon fixed and get rid of bloating associated with your irritated colon.

Bloating Medicine and Gas Medication

There are a few choices for those of you who don't want to change their diets to avoid abdominal bloating caused by gas. Gas-x, Beano, and Flatulex are the most common bloating relief, gas medications available over-the-counter. If flatulence, bloating, and gas are a constant problem and cause more pain than you can handle, your doctor may end up prescribing you a stronger medication and sometimes even a liquid that helps to prevent abdominal contractions. A lot of the pain caused by bloating isn't caused by abdominal distension, but by contractions not synchronizing properly, causing your intestinal wall to be pulled one way or another. Anyway, most bloating medicines work by providing your body with certain enzymes like alpha-galactosidase, that help to digest the sugars in beans and other carbohydrates that tend to cause the most problems for people in terms of indigestion and gas.

Exercise for Different Vacations

You may have read our article on easy exercises for when you are on vacation, but there is more to it than that. There are so many different vacations out there; exercise cannot be the same for each one. Would you exercise the same way on the beach as you would in the Smokey Mountains? Probably not, so here is some help for vacations at different places with different people.

Going to the beach seems to be a favorite of many. We know it’s so easy to just lie in the sand all day, sip margaritas, and forget about physical activity, but there is plenty of exercise you can do. First, there is the ocean. Swimming is possible, but fighting the waves, either with your body, boogie board or surf board, is great for working your core and your balance. If you go with family, especially kids, then playing games on the beach is great. Bring a baseball and glove, a football, a Frisbee, or anything else you can use to play a game. Clear out some room on the sand and enjoy.

Cruise ships are also great because most come equipped with a weight room. While these may not be as extensive as the gym you are used to at home, you can get the same complete workout as you would anyway. Take advantage of this. Also, cruise ships have pools, where you can do water exercises. To read about water workouts, click here.

Some vacations are exercise trips and no additional fitness routines are really needed. Good examples are skiing, hiking and whitewater rafting. Not only are these strenuous activities, but you usually spend all day doing them. You are getting all the exercise you need.

Another couple of vacations are either visiting a big city, like New York City or Chicago, or going to visit family or friends. A great way to exercise and take advantage of your surroundings is walking or running. Not only are you getting in good aerobic exercise, but you are taking in the sites of the city. If you are visiting family, maybe hop on a couple of bikes and let your host show you around the town.

Finally, how about getting to your vacation destination and back? Some of us spend an entire day either driving of flying to our destinations. Some of us even spend a couple of days getting there. Here are a few exercises you can try in the car or the plane, or at a rest stop:

• Stretching
• Use a stress/squeeze ball
• Crunches, how depending on your seating arrangement
• At a rest stop: pushups, jumping jacks, jumping jump rope, or sprints (should stretch beforehand)
• Calf raises, even if you are sitting
• Try using ankle weights or an exercise band.

Easy Ways to Boost Your Fiber Intake

Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.

What is Fiber?
Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form. Here are some easy ways to add fiber to your diet:

Replace your white bread with whole wheat bread.
Many breads are packed with fiber—after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.

Leave the sugary cereals on the shelves.
Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener.

Pass the beans, please.
Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.

Sweeten with fruit; add volume with vegetables.
Fruits and vegetables are notorious "diet" foods, but should be must-eat staples of everyone’s diet. These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget.

One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.

Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.

Supplement, but as a last resort.
If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.

More Fiber-Rich Tips

• Choose fresh fruit and/or vegetables over juice.
• To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
• Include bran and whole grain breads daily.
• Drink more water to accommodate your increased fiber intake to reduce indigestion.
• Eat less processed foods and more whole foods.
• Try to meet your fiber requirements with foods rather than supplements.
• A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.

Courtesy of: SparkPeople.com

Eating for Exercise

It's important to fuel up before exercise, even if it's a small snack. Since we're all different, you'll need to experiment to see which foods work well for you and help you feel strong. Make your choices high in complex carbohydrates (whole grains, low-fat dairy, and fruits) and moderate to low in fat.

– When eating a snack of 200-300 calories, try eating 30 minutes ahead of exercise.
– When eating a larger meal that exceeds 300 calories, you may need to eat 2 hours before exercise so that you are comfortable. Again, feel free to experiment.

To maximize the recovery of your muscles from exercise, eat a snack that is a blend of carbohydrate and protein together within 30 minutes after exercising. Here are a few recovery snack ideas:

120 calories = veggie burger (soy-based) (110) + pickles, ketchup and mustard (10)

170 calories = 3/4 cup pineapple in juice (90) + 1/2 cup non-fat cottage cheese (80)

180 calories = 1/4 cup soy nuts (120) + small apple (60)

180 calories = 3 oz. tuna (water-packed) (100)+ 1/2 slice whole-wheat toast (40) + 1 tablespoon light mayo (40)

180 calories = 3 slices turkey breast (90 – see label) + 4 saltine crackers (50) + 1 tablespoon light mayonnaise (40)

Alcohol and Weight Loss

Alcohol and weight loss are enemies, but an occasional drink can have a place in a healthy lifestyle. In fact, many experts note the health benefits of consuming a single drink per day, including a reduced risk for high blood pressure. If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans.

Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach—but not when alcohol is present. When alcohol is consumed, it gets special privileges and needs no digestion. The alcohol molecules diffuse through the stomach wall as soon as they arrive and can reach the brain and liver in minutes. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing. The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for permanent fat storage in the body.

Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.

Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet. Why not spend your calorie budget on something healthier?

Alcohol affects your body in other negative ways. Drinking might help induce sleep, but the sleep you get isn't very deep. Ultimately, as a result, you get less rest. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.

Alcohol lowers your inhibitions, which is detrimental to your diet plans. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you're done with your meal.

Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which can make you thirsty, encouraging you to drink even more. To avoid overdrinking, sip on a glass of water in between each alcoholic beverage.

Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they'll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to "bank" some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from overdrinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.

What are more important, calories or carbs? You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going to mix liquor with anything, opt for a diet or club soda, instead of fruit juice or regular soda. Sweeter drinks, whether liquor or wine, tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer calories than sweet wines.

The list below breaks down the number of calories in typical alcoholic drinks. Compare some of your favorites to make a good choice next time you decide to indulge in a serving of alcohol.

Drink	Serving Size	Calories
Red wine	5 oz.	100
White wine	5 oz.	100
Champagne	5 oz.	130
Light beer	12 oz.	105
Regular beer	12 oz.	140
Dark beer	12 oz.	170
Cosmopolitan	3 oz.	165
Martini	3 oz.	205
Long Island iced tea	8 oz.	400
Gin & Tonic	8 oz.	175
Rum & Soda	8 oz.	180
Margarita	8 oz.	200
Whiskey Sour	4 oz.	200

Progressive Muscle Relaxation

Learning to cope with stress is an important part of managing your weight. Uncontrolled stress can have many unhealthy side effects — it may zap your energy, reduce your motivation, and increase your appetite, prompting you to relapse into unhealthy habits.

This week, we want to show you a stress-reduction technique called progressive muscle relaxation. It's a helpful tool to turn to when life's pressures mount. To begin, find a quiet place to be where you can comfortably lie or sit down and free of any distractions. Then follow these steps:

Tense the muscles in your toes for 5 seconds, and then relax them for 10 to 30 seconds. Next, tense and relax your calves, then your thighs. Focus on the sensations of tensing and relaxing each group of muscles. Inhale as you contract, and exhale as you release.

Continue to work your way up the body, tensing and releasing the muscles in your buttocks, abdomen, and chest. Feel the tension draining away.

Next, tense and relax your fingers. Work your way up your arms, tensing and relaxing your forearms, biceps, and shoulders.

Finally, tense and release the muscles in your neck, jaw, face, and scalp. Let go of any remaining tension and rest in this state of complete relaxation for as long as you like. Focus on the experience of being completely comfortable and relaxed.

As you practice this technique, your body responds by decreasing your heart rate, slowing your breathing, and lowering your blood pressure. Many people with insomnia find that practicing progressive muscle relaxation at night can help them fall asleep.

Techniques like progressive muscle relaxation help you learn to use the power of your mind to bring wellness to your body. While it may feel awkward at first, in time you'll master the art of letting go.

Courtesy of: Duke Diet and Fitness

Try Some Mean, Lean Protein!

Stumped about what to make for dinner? No problem! Fish can be a great way to add some variety to your meals!

Fish is a good source of protein without the saturated fat found in meats. And many types of fish are also rich in omega-3 fatty acids, which can boost heart health. Mackerel, herring, sardines, lake trout, albacore tuna, and salmon are all rich in omega-3s. The healthiest way to prepare the latest catch is to bake or grill it with olive oil, spices, and lemon wedges.

Shrimp (boiled, broiled, eaten hot or cold in a salad) is ideal to help you get out of a dinnertime rut — and scallops, too. And did you know that canned salmon is a slammin' way to add extra calcium to your diet?

Fish and shellfish — it's all good!

Try an Office Desk-ercise!

Tension can build up in the neck and shoulders simply from sitting at your desk, and it gets even worse as the long workday drags on. But did you know that you can stretch at the office without ever even leaving your chair? I call it "deskercising," and it's truly effective!

Stretching encourages those tense muscles to relax and counteracts any tightness from poor posture and tired muscles. Try doing my Shoulder and Chest Relaxer, One-Arm Reach, and Neck and Shoulder Release at your desk — you'll probably start an office trend!

Sports Drinks: Do You Need Them?

Have you ever wondered if sports drinks really hydrate your body better than water? In short, the answer is no. There's still no substitute for clear, fresh water when it comes to replacing the water in your body that's lost when you exercise. And with zero calories, it's the thirst quencher of choice for people who are trying to manage their weight.

However, that doesn't mean sports drinks don't have their place. Sports drinks contain minerals called electrolytes (including salt and potassium) that your body loses when you sweat. Electrolytes are necessary for carrying out many functions in the body, so replacing lost electrolytes with a sports drink can be beneficial when you're exercising for more than 60 minutes at a time or when you are sweating excessively, as in hot weather.

Sports drinks also contain carbohydrates (in the form of sugar) for energy, which can also be beneficial if you're working out for more than an hour. But be aware that with energy comes added calories. While sports drinks are lower in calories than fruit juice or soft drinks, they still contain about 50 calories per 8-ounce serving, which can add up quickly if you drink, say, an entire 32-ounce bottle over the course of your workout.

The bottom line? Go ahead and have a sports drink to help yourself rehydrate and refuel during long, strenuous workouts. But for shorter or less intense workouts, make water your sports beverage of choice.

Courtesy of: Duke Diet and Fitness

Work the Buddy System!

Think of your closest friends. They're in your life because, among other things, they're trustworthy, dependable, and supportive — and vice versa, right? Perhaps they've witnessed such joyous moments as your wedding and/or seen you through some tough times, like the passing of a loved one. So why not share with them the ups and downs you'll likely face as you work toward your weight-loss goal? Sure, you have your family to lean on (that's important, too!). But having an objective third party there to give you a much-needed motivational boost may be just what you need to help keep you on track!

Let them in on your objectives. Tell them how you plan to follow my healthy-living principles of eating right, getting fit, feeling great, and staying strong. That way, they can give you words of encouragement — or a friendly reminder about your resolution to take the stairs at least twice a week!

If they've expressed an interest in reaching the same goals, encourage them to join in! Suggest that you go running together once a week or make a joint effort to brown-bag a healthy lunch. Knowing that someone else is counting on you to hold up your end of the bargain will make it easier to stick to your plan. And then after you've reached your goals, you'll know that you've truly been there for each other through thick and thin!

Green Tea and Weight Loss

You may have noticed ads for products containing green tea or green tea extract that promise easier weight loss and a higher metabolism. But do these products work? The short answer: No one yet knows for sure.

First, you need to remember to be wary of any product that promises a quick and easy path to weight loss. These magic bullets just don't exist! No pill or potion can replace the need for a balanced diet and regular exercise in your effort to lose weight and keep it off.

However, that doesn't mean green tea has no place in a healthy diet. Research suggests that this beverage may have some healthy advantages. Green tea is loaded with antioxidants called polyphenols, and preliminary research has linked it to a decreased risk of cancer and heart attack. Some research suggests that compounds in green tea known as catechins might also help aid weight loss. However, the research so far is inconclusive, and more studies will need to be done before nutrition experts understand the effects of green tea on health.

That said, green tea is a calorie-free choice, and a hot cup serves as a soothing treat that contains about as much caffeine as black tea or slightly less. So brew yourself a cup, flavor it with lemon or ginger if you like, and enjoy!

The Skinny on Thai Food

A cup of Tom Kha Gai, a Thai coconut chicken soup, is over 200 calories. A portion of Pad Thai is over 400 calories. Treat yourself to a Thai iced coffee with that and you've added another 170 calories. So when I tell you that Thai food is delicious but deadly, you can see what I mean. Good news, though — I've come up with a Thai-inspired salad made with ingredients you'll be able to find in your supermarket, and it won't break the bank, calorie-wise. It's really filling and tasty!

Broiled Beef Slices With Bangkok Salad

Ingredients

12 ounces lean boneless beef top round steak, trimmed of all visible fat
1/2 tsp. crushed red-pepper flakes, divided
1/8 tsp. salt
3 tbsp. fresh lime juice
2 tablespoons fish sauce (sold in the international foods aisle)
2 tbsp. olive or canola oil
1 tbsp. sugar
1 garlic clove, crushed through a press
6 cups shredded red and green leaf lettuce, romaine, or mixed greens
1 cup sliced cucumber
1/2 cup thinly sliced sweet white onion
1/2 cup thinly sliced radishes
1/2 cup coarsely chopped cilantro
1/4 cup coarsely chopped fresh mint

Preparation

Preheat the broiler. Line a broiler pan with foil and coat the rack with cooking spray. Rub the steak on both sides with 1/4 tsp. pepper flakes and the salt.

Broil the steak 4 to 6 inches from the heat, turning once, for 12 to 15 minutes, depending on thickness, until a meat thermometer inserted in the center registers 145°F, for medium rare. Transfer to a plate.

In a large salad bowl, combine the lime juice, fish sauce, oil, sugar, garlic, and the remaining 1/4 teaspoon red-pepper flakes. Mix with a fork. Spoon one tablespoon of the dressing over the steak on the plate, and let the steak stand for 10 minutes.

Add the greens, cucumber, onion, radishes, cilantro, and mint to the remaining dressing and toss to mix well. Divide among individual plates.

Cut the steak into thin slices on an angle and arrange on top of the salads. Spoon the steak juices over the top.

Makes 4 servings

Per serving: 223 calories, 11 g carbohydrates, 22 g protein, 11 g total fat, 50 mg cholesterol, 3 g dietary fiber, 735 mg sodium

Feed Your Chocolate Cravings the Right Way

Question:

Sometimes I really have a craving for chocolate! Would it be terrible to indulge every so often?

Answer:

Sometimes I feel the same way! I grew up in a big family, surrounded by lots and lots of food — including sugary sweets! It's okay to splurge once in a while, but I always try to eat better the next day. A good goal is to eat well 80 percent of the time and have treats 20 percent of the time. That's why I exercise — so that once in a while I can enjoy the foods I love.

To satisfy your yen for chocolate, you could try better-for-you treats like a couple of Tootsie Rolls, a fat-free fudgesicle, or hot chocolate with skim milk. These are just a few of my favorites. And occasionally go for a real chocolate bar!

The Secret to Living a Long, Happy Life

Did you know that happily married people live longer? Even if you're not married, you need to nurture your relationship with your significant other, and you'll stay strong — and satisfied!

Here are some simple ways you can keep the magic alive — so you two can stay alive for many more happy years!

• Communicate, communicate, communicate! The most essential element in a healthy relationship is open and honest communication between both partners. Holding in anger or wounded feelings will only hurt the relationship in the long run. Talk things out with your partner — and don't forget to thank your partner for the little things he or she does for you. Sharing good feelings and appreciation are part of communication too!
• Cook for love. The way to a man's heart — or a woman's — is through his or her stomach! Seduce your partner with chocolate, bananas, cinnamon, or any other aphrodisiac foods. And for the guys who think the kitchen is a woman's territory, I know many women would agree that there's nothing sexier than a man who can cook — or at least do the dishes!
• Take pride in the way you look. Eating well, staying active, and drinking plenty of water will help you maintain a healthy weight, smooth, clear skin, and strong, healthy hair. Don't forget about regular grooming and hygiene habits — people who floss live longer!
• Dress the part! Put on something special for your significant other. Ladies, wear that pretty dress just because you know he likes it, and men — you know how to look great when you try! C'mon, do it for your sweetie!
• Plan a date. With hectic work schedules, family responsibilities, and household errands, who has time for a spur-of-the-moment rendezvous? Set aside one night a week as your date night, and don't let anything get in the way! Also, make an agreement not to discuss kids, money, or work while you're on your date!

This coming week, try at least one of these suggestions to keep your relationship going strong — or come up with a few ideas of your own. You have nothing to lose and everything to gain!

When Motivation Lags

At some point in your journey toward eating better and becoming more active, it's inevitable that you'll face a lapse in motivation. After all, at the rate of 1 to 2 pounds a week, weight loss can seem like a slow journey. But as the old fable of the tortoise and the hare illustrates, slow and steady wins the race. Week after week, those pounds will add up sooner than you might think! After all, 2 pounds a week is 26 pounds in three months and 52 pounds in six months! In the meantime, try these tips for keeping your eyes on the prize:

• Look for inspiration. Draw motivation by reading inspirational quotes or the biography of someone who faced her weight battle and won.
• Buddy up. Find another person who shares your commitment to a healthy lifestyle. Challenge each other to keep going.
• Write in your journal. Turn to your journal to see how far you've come, remind yourself why you're doing this, and clarify what obstacles might be getting in the way.
• Switch it up. Perhaps boredom is the cause of your slump. If you always walk for exercise, try swimming or biking instead. Experiment with some new healthy recipes. Keep it fresh.
• Try a coach or trainer. These professionals can help you reconnect with your vision and how you'll get there.
• Make a list. Write down all the pros and cons of stopping your weight-loss efforts now. Do you really want to go back to your old habits?
• Shop for new gear. A new pair of shoes or workout outfit might be just what you need to get back in the groove. You deserve it!
• Remember the positive. Think back on all of the compliments you've received as a result of the changes you're making. Write them down so you'll have them to look at the next time your motivation lags.
• Set a new goal. Consider training for an upcoming race, walkathon, or other sports- or fitness-related event.
• Seek support. When you're feeling discouraged, make an extra effort to surround yourself with positive people.
• Use visualization. Reconnect with your goals by visualizing the future you want and what it will take to get there.

Remember, motivation is a feeling that comes and goes. Persistence, not perfection, will get you where you want to go. Don't give up now!

Tips For Staying Motivated

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"

Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.

Need more reasons? Here are 10 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress

It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect

Picture this: Walking into a restaurant, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.

8. Spread the spark

When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

Courtesy of: SparkPeople.com

Can I Say Goodbye to Cellulite?

Question:
Is there anything I can do to get rid of cellulite?

Answer:

No — and that hurts me to say just as much as it hurts you to hear. Cellulite is a matter of age and genetics. It has everything to do with how your skin lies over the layer of adipose fat underneath it — so our best bet for reducing the appearance of cellulite is simply to lower our overall body fat with proper diet and exercise. In addition to reducing body fat, toning the muscles in your problem areas can help a bit by creating a firmer surface for the fat to rest on.

And at the end of the day, remember that nobody's perfect. Even the hottest Hollywood starlet has a little cellulite (at least that's what I read in the tabloids — and those girls still look hot in a bikini). Do what you can to improve how you look, but don't beat yourself up over things you can't control. What's a few dimples, anyway?

The Benefits of Quitting Smoking

If you smoke cigarettes or use other tobacco products, you no doubt have heard of the risk they pose to your health. Smokers face an increased risk of premature death and disability from heart attack, lung cancer, lung diseases like chronic bronchitis and emphysema, and stroke, among other ills. Being overweight also increases the risk of heart attack and stroke, creating a health-risk double whammy when smoking and overweight are combined. But no matter how long you have been a smoker, it's never too late to quit and start reversing the damage tobacco use can cause.

If you need more inspiration, here are some additional benefits of quitting smoking:

• Reduced risk of mouth, throat, esophageal, bladder, and cervical cancer
• Reduced risk of peripheral artery disease (impaired circulation to the lower body)
• Fewer signs of premature aging of the skin
• Fewer breathing problems and coughs
• Fewer colds and other illnesses
• More energy
• Elimination of smoking odors and mess
• More money
• More control over your life

While quitting smoking is difficult, today there are more treatments and resources to help you do it than ever before. Talk to your doctor about your options, which include nicotine replacement patches or gum, behavioral therapy, support groups, and prescription medications like Zyban and Chantrix. There is excellent help and advice available at no charge from the National Network of Tobacco Cessation Quitlines at 1-800-QUITNOW (1-800-784-8669) and from the following Web sites:

• www.smokefree.gov
• www.cdc.gov/tobacco
• www.quitnet.com

At the Duke Diet & Fitness Center, we routinely refer smokers to Dr. Robert Shipley's Quit Smart program. If you wish to purchase the Quit Smart Stop Smoking Kit, you can do so at www.quitsmart.com. On that Web site you can also find a certified Quit Smart instructor offering classes near you.

As with other healthy lifestyle changes, like eating better or exercising regularly, the desire to make this change needs to come from you. If you don't feel you can make a firm decision to stop smoking, try making a list of the pros and cons that tobacco adds to your life. Ponder the negative aspects of smoking, and imagine the positives you'd gain by quitting. Start to visualize your life minus tobacco. This type of self-examination can often help you build motivation to take the next step.

Courtesy of: Duke Diet and Fitness

Is Tofu for You?

Tofu is a delicious, easy-to-prepare protein. It's a great way to add some variety to your meals, and it's so good for you! And tofu is only one of a range of soy-based foods out there to choose from. These foods tend to be low in calories and fat, and they're amazingly versatile! Here are some easy ways to incorporate soy foods into your day:

• Soy nuts: If you're new to soy and soy products, soy nuts are a great place to start! They're made from whole baked soybeans, and they make a healthful, crunchy snack. Take some along with you to work!
• Soy milk: This tasty beverage has cow's milk beat when it comes to being low in cholesterol, saturated fat, and calories. Cow's milk does contain more calcium, though, so why not keep some of both kinds in the fridge? That's the way to get all your nutrients! Soy milk comes in regular and light forms and even in flavors like vanilla and chocolate. Add some to your morning coffee instead of milk or half-and-half!
• Edamame: These green soybeans — sometimes eaten right out of the pod — are a delicious, amazingly healthy way to get your soy. You can find them in the fresh produce or freezer section of your grocery store, or order them at your favorite Japanese restaurant, seasoned with a dash of salt, as a scrumptious starter to your meal. They even make an incredible hummus!

Eating With Awareness

We all have them, those irresistible foods that we can't seem to eat enough of. If we're not paying attention as we eat them — perhaps because we're watching TV or doing work at our desks — we may look down to find we've eaten three helpings of lasagna or an entire bag of chips.

One way to prevent this kind of overeating is to practice eating with awareness, or "mindfully." When you eat mindfully, your aim is to focus solely on the here-and-now experience of eating — the sight, flavor, texture, and aroma of the food, plus the thoughts and feelings you have as you eat.

This week, use the following tips to help you practice mindful eating:

• Eat only when you are seated at your kitchen or dining room table. Don't eat while watching television, reading, standing by the sink, driving, lying or sitting in bed, or doing anything else that requires your attention.
• Keep the focus on the food rather than the conversation. Of course it's nice to chat with company while you eat, but don't get so wrapped up that you forget to notice and enjoy your food. Consider eating alone a few times until you get the hang of it. Then, add in conversation with others.
• Before you start eating, take a few deep breaths. As you eat, put your utensil down between bites. Take time to really savor each mouthful.
• Take a moment to assess your hunger. Are you a little hungry? Moderately hungry? Ravenously hungry?
• As you eat, pause to check in occasionally with your hunger. Aim to stop once you feel satisfied rather than eating until all the food is gone. Push your plate away, and give your body 15 to 20 minutes to register whether or not you are still hungry before you eat more.

Over time, learning to eat in the moment will help you break free from mindless eating and make your meals more enjoyable and satisfying.

Courtesy of: Duke Diet and Fitness

Exercising When You're Away From Home

When you're traveling for business or pleasure, don't let being away from home become an excuse to take a vacation from fitness. While you may not be able to do the same routine you're used to doing at home, there are still plenty of options for staying active when you're on the road. Try the following strategies:

• Bring a pedometer and a pair of walking shoes with you. Aim for 10,000 steps a day. If you're sightseeing, this will probably be easy!
• Pack a resistance band. It will allow you to do strength training in your hotel room.
• Ask if the hotel you're staying in has a fitness center. Nowadays, many hotels do.
• Swim laps in the hotel pool.
• Bring along a fitness video, or ask if the hotel has any available to use.
• Take advantage of layovers and waits in airports by walking through the terminal.
• Plan activities during your trip to add movement to your day. If you're in a rural area, plan hikes or kayak trips; if you're in a city, take a bike tour or just wander and explore the local streets and shops.

If you're having trouble getting motivated to exercise on your trip, try thinking of it as an opportunity to break out of your usual routine. Think about how great you'll feel once your workout is done. Tell yourself you'll just start with five minutes of exercise and then see how you feel. Chances are, once you start moving, you won't want to stop!

Remember, there's always something you can do to stay active no matter where you are. With some creative planning, you can make sure travel doesn't get in the way of your fitness goals.

Is Your Scale Stuck?

Many times, people who start my plan become worried when they notice a weight gain instead of a loss after their first few weeks of exercising. Or they're concerned because they've added plenty of movement to their day, but the pounds just aren't dropping off.

If you're exercising and eating right, the most likely explanation for why you don't weigh less is actually good news: your increased activity is building muscle! Don't panic: Additional muscle mass can cause you to weigh more, but it looks much more trim and fit! Muscle tissue also uses more energy than fat, meaning you'll be burning more calories even when you're not exercising.

So try to focus on more than just the scale! Don't forget to measure lost inches with a tape measure and the Inch Tracker, and remember that even if you're gaining muscle weight, you're increasing your fat-burning potential and reshaping your figure at the same time. Be proud — you're working hard and your body is changing for the better. Keep it up!

Gluten-free Veggie Pizza

Submitted by: jodellefitzh20 Preparation Time: 15 minutes Cook Time: 15 minutes Extra Time: 5 minutes Ready In: 35 minutes Serves/Makes: 4 Level of Difficulty: Medium

Ingredients

1 bag of steamed cauliflower
1 egg
1 cup malon, asiago, or parmesan cheese shredded thick
1 tsp basil
1 tsp oregano
2 tsp parsley

pizza sauce or olive oil
1/2 cup of shredded mozzerrella and 1/2 cup of shredded hard parmesan
Veggie toppings you like, i.e. spinach, mushrooms, peppers, onions, even broccoli, or asparagus spears!

Directions:

Preheat oven to 450 degrees. Pour steamed cauliflower in a collander and let it dry out just a bit, and then blend with hand mixer or blender just for 30 seconds or so until the cauliflower looks like little rice kernals. Mix in egg and cheese and spices and stir. Make a pizza crust shape on a non-stick baking sheet or pizza pan a little less than an inch thick. Then bake for 12-15 minutes until crust is a little firmer to the touch and golden. Remove and add your sauce or oil and toppings of choice. Top with some mozzerella and parmesan cheese and then bake in oven again until veggies and cheese are golden brown and bubbly! Slice and serve! Gluten-free, low carb, and chocked full of veggies! Meat-eaters feel free to add cooked meat toppings as well! Try smoked salmon and avocado on an oil base too with spinach and parmesan cheese! Your taste buds won’t believe you are eating cauliflower crust!

Visualize Your Success!

You've heard it before: The mind is a powerful thing. But it's so true — you can train your mind to visualize success, just as you can train your body to achieve it! And when you're stuck in a rut, it helps to know you have the ability — however subconscious — to do something about it! Here are some ways to tap into your brainpower:

• Put it on paper. Write down what you want. Is it to fit into your size 6 jeans? Reduce your cholesterol by 15 points? To complete five full push-ups or a 40-mile bike ride? Get it down on paper and then post it on your bulletin board or slip it in your wallet so you see it every day. It'll be a constant reminder of what you want to accomplish!
• Say it out loud. Tell your relatives, friends, coworkers, and most important, yourself about your goal. Create a mantra (I will drop 10 percent of my body weight by spring!) and recite it often. Revealing your desires will give you the confidence to believe in yourself — and others the chance to encourage you along the way.
• Shut off negative thoughts. When doubts start creeping in, stop them dead in their tracks by repeating your mantra, turning the negative into a positive (nope, you're not too tired to walk the final mile!), or simply finding a way to distract yourself (call a friend to chat about an unrelated topic like an upcoming vacation!). Next thing you know, you'll be faking it 'til you make it!

Coffee: Good or Bad?

To drink coffee or not to drink coffee: That is the question. Over the years, we've received many conflicting messages about this popular and addictive beverage. Concerns that it may lead to high blood pressure and heart disease once prompted some health-conscious folks to give it up, but a few recent studies have shown no link to heart disease in healthy people. In fact, some research indicates that coffee can actually decrease the risk of certain chronic diseases, including type 2 diabetes.

Although researchers are still learning about the effects of coffee on health, many experts agree that most people can safely enjoy it in moderation. However, you should keep in mind that only black coffee is calorie-free. The calories in cream, sugar, and coffee flavorings can add up fast — and be easily overlooked. Likewise, lattés and other espresso-based drinks can be surprisingly high in calories — up to 400 per drink! Stick to the old fashioned drip coffee, doctored with skim milk and artificial sweetener if you must add anything.

Keep in mind that coffee can have bothersome effects if you drink too much. If you have trouble sleeping, feel restless or irritable during the day, or have frequent headaches, nausea, diarrhea, or abnormal heart rhythms, it may be time to try cutting back on the joe. Try replacing some or all of the coffee you drink with decaffeinated options like decaf coffee and herbal teas. They provide the warmth and comfort of coffee without the adrenaline jolt.

With a healthy diet and regular physical activity, you might find yourself relying less on caffeine to help get you through the day and more on the natural, abundant energy that comes from living a healthy lifestyle.

Courtesy of: Duke Diet and Fitness

How Nutty Can You Get?

The trick to making this recipe work is to buy the slivered almonds that look like little sticks, not the thin-sliced ones. You can make these nuts up to two weeks in advance and store them in an airtight container in a cool spot. And while it might be tempting to eat a bunch, remember that a serving size is just 2 tablespoons, so eat them individually, not by the mouthful. They're pretty spicy, so you'll be glad you did!

Mexicali-Spiced Almonds

Ingredients

¾ tsp. chili powder
1½ tsp. sugar
1 egg white
2 tbsp. water
2 bags (2¼ oz. each) slivered almonds (about 1 cup)

Preparation

Preheat the oven to 350°F. Coat a baking sheet with cooking spray.

In a small bowl, combine the chili powder and sugar. In another bowl, beat the egg white and water with a fork. Add the almonds to the whites; toss to coat. Drain through a colander to remove excess liquid. Scatter the almonds on the baking sheet. Sprinkle with the spice mixture and toss to coat. Spread nuts in a single layer.

Bake for eight minutes. Stir the almonds and spread them out. Bake for about seven to eight minutes, stirring occasionally, until the almonds are golden brown. Remove to a cooling rack. Store in a tin in a cool spot for up to two weeks.

Makes about 1 cup

Per two tablespoons: 110 calories, 4 g carbohydrates, 4 g protein, 9 g total fat, 0 mg cholesterol, 2 g dietary fiber, 10 mg sodium

Easy Ways to Eat 5 Fruits & Veggies Each Day

"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.

Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.

With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.

Tips and Tricks

• Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
• Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
• Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
• Use chunky salsa instead of thick, creamy snack dips.
• Drink 100% juice instead of addictive coffee, tea, or soda.
• Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
• Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
• Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
• Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
• When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
• Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
• If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
• Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
• Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.

One serving equals:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/2 cup cooked vegetables (canned or frozen)
1 cup raw vegetables
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)
1/2 cup cooked peas or beans

Courtesy of: SparkPeople.com

Basic Motivation for a Healthy Diet

Our bodies are very similar to our parents, teachers, bosses and coaches. They demand we make responsible choices and work hard to be successful. They expect us to wake up on time, show up when we’re suppose to and hand things in when they’re due. Our bodies are just as demanding. Our bodies expect us to eat balanced meals containing complex carbohydrates, protein, fruit and vegetables, healthy fat, and goodies every now and then. They also thrive on smaller meals throughout the day, the proper amount of calories for our body size and activity, and all the little things such as not eating at all hours of the night, not skipping meals and not loading our bodies with in-nutritious meals.

There are always consequences to your actions. Your mom yells at you when you don’t wake up on time. Your boss threatens to fire you if you don’t hand in the next assignment on time. Your body does the same thing through extra weight, decreased energy and low self-esteem–all results of irresponsible choices in our nutrition habits.

We are successful in so many other areas of our life–career, parenting, education, relationships and hobbies, but when it comes to eating healthy we are about as successful as that 12th grader who did whatever they wanted in high school. You know, the one who realized way too late you can’t have instant gratification all your life if you want to be successful. After realizing this they hoped to turn things around the last couple months after spending their entire high school career making irresponsible choices. How many times have we tried a fad diet or insisted we were going to eat healthy for a few weeks in hopes of changing all of our bad habits over the years.

It doesn’t work that way in life and it doesn’t work that way with our bodies if we want to be successful. Why don’t we go to the casinos more, sleep in until noon, not do laundry, stay up late at night… because there are consequences. Why do we eat 2,000 calories in one sitting, skip breakfast, eat junk food all day long and neglect the nutrients our bodies crave?

Demand more of yourself when it comes to nutrition. Our parents, teachers, bosses and coaches demand more and hold us accountable. Do the same for yourself. Be tolerant and understanding of your imperfections, but don’t justify and forgive yourself every chance you get. The most important consequences of our lives are staring us in the face – our healthy or unhealthy bodies!

Be creative when it comes to nutrition. If you eat chocolate every day, set a goal to eat it only 6 times a week. Slowly work your way down to a more manageable means. Along the way, set up systems that will help you achieve your goal. For example, the day you don’t eat chocolate, you’re probably going to have cravings. When you do, find something that helps you overcome those cravings. Maybe drink a fruit smoothie to combat the sugar craving or sit down and write out all the reasons why you want to stop eating chocolate. Find a way to help you build positive habits.

Make it fun! Get together with friends and family and figure out ways to help each other. We do this at work, school or for a social club, why shouldn’t we do it for our No. 1 priority – ourselves!

Courtesy of: SparkPeople.com

10 Pounds to Go!

Question:

I've lost close to 50 pounds, and now that I'm finally down to the last 10 pounds, I'm finding it hard to stay determined. How can I keep up my motivation?

Answer:

Congratulations — you've done a great job so far! The last 10 pounds are usually the hardest to lose, but don't give up! The best way to rev up your metabolism is to add another five minutes to your routine. Try light walking around the block, toning exercises, even light isometrics (resistance exercises during which you hold a position for a set period of time). These will all help speed up that metabolism and burn those extra pounds. Also, make sure you drink plenty of water and curb snacking in the evening. This will help you get over your last hurdle. Good luck — you're almost there!

Busting Through a Weight-Loss Plateau

There is nothing more discouraging than stepping on the scale after a week of diligent dieting and grueling workouts and not seeing any drop in the numbers. The plateau is a common problem among dieters and can typically be waited out, but there are measures you can take to keep your metabolism fired up even as you reduce your caloric intake.

The best way to approach a plateau is to keep your salt intake below 2,000 mg a day and drink lots of water. Don't eat any processed carbs for a week (that's right -- no chips, sugar, white flour, and so on) and hit the gym hard! The boost in exercise will make your body swell and hold a little water weight for a few days, but after a week you should see the benefits on the scale.

You can also play around with your caloric intake a bit, varying it from day to day throughout the week while keeping the same weekly total. The human body can't slow the metabolism to adjust to a reduced caloric intake if the intake isn't fixed from one day to the next. For instance, to bust my plateau, I might have 1,200 calories on Monday, Wednesday, and Friday and then eat 1,500 calories on Tuesday, 1,600 on Thursday, 1,400 on Saturday, and 1,700 on Sunday. Get it?

The plateau effect can also simply be a matter of flagging resolve. If mixing up your caloric intake just isn't working, make sure you're not slipping up on your diet or slacking off in your workouts. It happens to the best of us -- sometimes you just need a little reality check to get yourself back on track.

As with any program, there will be highs and lows, but the most important thing is to stay with it. Your body is trying to adjust to the weight loss. Don't get scared or discouraged. Just be patient and know you're worth it!

Disease Prevention 101

You know the expression "An ounce of prevention is worth a pound of cure"? One of the very best — and easiest — ways you can prevent disease and ensure you stay healthy is through routine health screenings!

You may be thinking, But I'm healthy! Why should I get tested for diabetes, cervical cancer, or any of the other conditions my doctor wants to test for? The answer is that screening is meant for healthy people to determine if they're at risk before a condition develops or becomes more serious.

You won't get a diagnosis from screening; it will only tell you if you're at risk for having a condition or illness. Your health care provider may perform a diagnostic test as a result of your screening results — or he/she may simply recommend you come back after another year or two or some other period of time to be screened again. Your health care provider may also use your screening results to suggest lifestyle changes you should incorporate in order to reduce your risk, such as changing your diet, increasing your activity level, or quitting smoking.

Keep in mind that screening is not perfect. If a screening test shows that you are not at risk for a specific disease or condition, there is still a small chance that you may develop it. So if you are having symptoms that suggest a specific condition, be sure to tell your health care provider about them, even if the screening test told you that you were not at risk.

Screening is important at all ages — no one is too old or too young. Are you up-to-date on all of your tests and immunizations? Have you discussed your family history of specific conditions with your doctor? This month, make a commitment to yourself to finally take care of any outstanding doctor visits or tests. Not sure if you are up-to-date? Members can log in to check out the recommended screening tests for adult men and women.

How to Take Off Those Last 10 Pounds

You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds.

The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.

Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes.

Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:

1. Cut your sodium to 1,000 mg a day.
2. Drink at least 80 ounces of water daily.
3. Cut out processed foods.
4. Abstain from alcohol.
5. Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.

You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!

Your Scale and You

Unlike other people that recommend weighing in weekly or less often, I advise you to weigh yourself daily.

"Daily?" you ask. Yes! Studies show that people who weigh themselves daily are more successful at long-term weight loss than those who weigh themselves weekly. Experts speculate that frequent weigh-ins remind you of your goals and help keep you motivated. Keep track of your pounds on a graph. A graph helps you to see the big picture: Rather than focusing on one day's number, you're looking at trends over several days, weeks, or months. There's nothing more motivating than seeing that line move downward over time!

I also like graphs because they can help you to become accustomed to the fact that the number on the scale does fluctuate each day. The line won't always move downward, and that's okay. Weight normally varies from day to day, based on factors like how much water your body is retaining, among others. We find that seeing these normal fluctuations on a graph keeps our clients at the DFC from getting discouraged by them — they look past the little ups and downs and focus on the larger trends.

Another advantage to graphing with daily weigh-ins is that it helps you self-monitor more effectively. If you see your weight beginning to trend in the wrong direction, you can take steps to nip that trend in the bud.

Of course, weighing in daily isn't right for everyone. If you've ever had an eating disorder like anorexia or bulimia or if you find it extremely upsetting to get on the scale, you should talk to your doctor or mental health–care provider. Otherwise, give it a try and see how it works for you!

If daily weighing is a good strategy for you, I encourage you to keep it up — even after you meet your weight goals. Research has shown that people who've lost weight and continue to weigh themselves regularly afterward are better able to keep the weight off. So plan to make your friendship with your scale a lifelong one. Doing so will greatly increase your chances of both short-term and lifelong success.

Take Time for You!

It's easy to forget about taking care of our own needs. Prioritizing your own needs up there with everything you do for your family, friends, your job, and your other responsibilities is tough, especially if you have a family, but it's a must! You owe it to yourself to take a little personal time, even if it means shifting some duties and putting others second.

Start by talking to your family. Tell your spouse and/or children about your decision to make more time for yourself in order to meet your goals. If your children are older, perhaps they can take on a few more chores. Ask your spouse to lend a helping hand around the house or take over some of your other family responsibilities.

With their support, that "me" time will be more doable — and that renewed, refreshed feeling can be yours! As a bonus, you'll be more peaceful and energized, helping you tackle your family responsibilities with a fresh face forward. Everyone truly benefits! Get your family on board with your plan today!

Metabolic Syndrome

In recent years, health experts have become increasingly interested in a collection of risk factors known as metabolic syndrome. They have found that people with metabolic syndrome are at an elevated risk for developing cholesterol deposits in the walls of the arteries (atherosclerosis), which causes most heart attacks and strokes. Metabolic syndrome also raises the risk of developing type 2 diabetes.

Because these illnesses are among the leading causes of death in the United States, preventing or treating the individual conditions that make up metabolic syndrome could save many lives. People may be diagnosed with metabolic syndrome if they have three or more of the following conditions:

• Increased abdominal fat: a waist circumference greater than 40 inches for men or 35 inches for women
• Elevated blood pressure on several measurements: 130 mm Hg or greater systolic (top number) or 85 mm Hg or greater diastolic (bottom number)
• Elevated level of triglycerides (blood fats): 150 mg/dl or higher after a 12-hour fast
• Low level of HDL (the "good") cholesterol: lower than 50 mg/dl for men or 45 mg/dl for women
• Elevated blood sugar levels: 110 mg/dl or greater after a 12-hour fast

While researchers are still investigating why these factors often occur together, they suspect a gradual resistance to insulin in the body may be to blame. Insulin is a hormone that helps the body's cells use the glucose supplied by food. If the body doesn't use insulin efficiently, cells can't take up as much glucose, so it accumulates in the blood. In response, the body makes more insulin, overloading the blood. As a result of the excess insulin, triglycerides and other fats build up in the blood, increasing the risk of abnormal cholesterol. At the same time, kidneys become strained by the additional load, leading to high blood pressure.

In some cases, the cause of insulin resistance may be genetic or environmental. But most of the time, overweight and inactivity seem to be the culprit. Metabolic syndrome occurs in only 5 percent of adults of normal weight but in 22 percent of those who are overweight and 60 percent of those who are obese. Lifestyle changes such as losing excess weight, exercising, and quitting smoking can help to prevent or treat metabolic syndrome. If you suspect you're at risk, ask your doctor to evaluate you for this serious condition.

Courtesy of: Duke Diet and Fitness

Sexy, Sculpted Arms

Question:

My arms are a flabby mess. Do you have a simple exercise to tone them up?

Answer:

Absolutely! I've got just the thing. With toned triceps you can wave to your fans all you want (no more upper-arm jiggle!). Get started with tricep kickbacks, a terrific beginner exercise for sculpting the backs of your upper arms:

Tricep Kickbacks

• Hold a dumbbell in each hand and stand with your feet hip-width apart with a slight bend to your knees.
• Bend over at the waist so that your torso is slightly above parallel with the floor. Bend both elbows so that your upper arms are locked at your sides parallel to the floor.
• Keeping your arms still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in towards your body.
• Hold for a beat and inhale, slowly lowering your arms back to the starting position, and repeat.

Don't forget to include cardio for get rid of the flab on your arms.

To do this properly, remember to keep your abs tight and your back flat.

A Smart Start to Your Day!

When I was young, my mom felt that breakfast was the most important meal of the day — and in my opinion, she was right! Eating a nutritious, filling meal first thing in the morning is a great way to stay on track with your diet. This Grab-and-Go Breakfast Sandwich (see below!) is the perfect choice for people on the go. It packs a wholesome combination of calcium, protein and vitamin A — and it takes just 10 minutes to make. Plus, I'm a big fan of Oscar Mayer Turkey Bacon: based on USDA data, it has 50 percent less fat than regular bacon, it's easy to prepare, and it's oh-so-tasty!

It's been my experience that people who skip breakfast are more likely to gain weight; a Tufts University study also found that kids who eat breakfast actually do better in school. Set a great example for your family — start your day the smart way!

Grab-and-Go Breakfast Sandwich


Ingredients

* 1/4 cup cholesterol-free egg product
* English muffin, split, toasted
* 1 Kraft 2% Milk Sharp Cheddar Singles
* 1 slice Oscar Mayer Turkey Bacon, cooked, cut crosswise in half

Preparation
Cook egg product in skillet sprayed with cooking spray on medium heat 3 minutes or until set, stirring occasionally. Spoon onto muffin half; cover with Singles, bacon and remaining muffin half.

Prep Time: 5 min
Total Time: 10 min
Makes: 1 serving

Per Serving: 270 calories, 8 g total fat, 3 g saturated fat, 25 mg cholesterol, 840 mg sodium, 28 g carbohydrates, 2 g dietary fiber, 2 g sugar, 18 g protein. Good source of calcium (30% DV) and vitamin A (35% DV).