Cholesterol: The Good, the Bad, and the Whole Picture

All this talk about cholesterol, lipids, and "good" and "bad" can be so confusing! Cholesterol and fat were things that we thought were always unhealthy, but research has shown that there are different types, some that increase the risk of heart disease and some that are actually protective! To check your risk of heart disease, your doctor may order a lipid profile test. This checks the levels of at least four lipid — fat — components in your blood:

• Total cholesterol: This is the total amount of cholesterol floating in your bloodstream, some of which may offer protection against heart disease, and some of which may increase your risk. Your total cholesterol level should be less than 200 mg/dl (milligrams per deciliter).
• LDL cholesterol: LDL, or low-density lipoprotein, cholesterol, usually labeled "bad," tends to adhere to the inside of blood vessel walls, building up blockages that can cause a heart attack. You want your LDL level to be low — ideally, less than 100 mg/dl, according to the American Heart Association. Between 100 and 129 is considered "near optimal," 130 to 159 is considered "borderline high," 160 to 189 is considered "high," and 190 and above is considered "very high."
• HDL cholesterol: This type of cholesterol is the one many people think of as "good" cholesterol. Instead of sticking to the lining of blood vessels, HDL, or high-density lipoprotein, cholesterol (the so-called good cholesterol) is brought to the liver to be removed from the body — so it reduces your risk of heart disease. You want your HDL level to be high — at least 60 mg/dl or higher. A low HDL level (less than 40 mg/dl for men; less than 50 mg/dl for women) increases the risk of heart disease.
• Triglycerides: These fats are also included in a lipid profile. Although it's not clear whether high triglyceride levels are a risk factor for heart disease by themselves, they usually go hand in hand with other risk factors, such as high total cholesterol or low HDL. If you are obese, inactive, drink a lot of alcohol, or follow a diet very high in carbohydrates, you may have high triglycerides. Your triglyceride level should be less than 150 mg/dl.

Have you gotten your lipid profile report? If not, make an appointment within the next seven days and commit to getting one. If you've already gotten the results and your lipid profile is good, that's excellent, but it doesn't mean you can eat whatever you want! You need to continue eating healthfully so those lipid levels can stay great!

Office Survival Guide

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

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

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

Get Smart About Skin Care!

Taking care of your skin is so important — it's out there for the world to see, and it has to last you a lifetime! A good skin care regimen is a daily commitment, but it should take only a few minutes. The results will be worth it!

While a good dermatologist can help you tackle any serious skin issues, good skin care generally boils down to three key steps: cleanse, rejuvenate, and moisturize. First, make washing your face a must-do part of your morning and nighttime routines — and never, ever go to bed with makeup on! If you need a reminder, keep a gentle skin cleanser right out on the countertop. Next, at night, undo the day's damage to your skin with a concentrated repair serum. These products pack a powerful punch and work like your very own fountain of youth. Finally, finish with a moisturizer that contains an SPF of at least 15 to help prevent signs of aging and keep your skin looking fresh and smooth. If you'd like, add an eye cream or night cream for added defense against wrinkles.

And there you have it! Having a gorgeous, healthy complexion isn't hard, and just as with exercise and eating right, the effort you invest today will really pay off in the long run! Go for the glow!

Sleep Apnea

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

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

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

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

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

Are You in Touch With Your Emotions?

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

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

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

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

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

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

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

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

Get Strong, Stay Strong!

You already know how important calcium is for bone health as we get older, but do you realize that there are many ways to increase your calcium intake besides just drinking milk? Here are some alternatives to consider adding to your diet today.

• Low-fat yogurt: Plain offers the most calcium, but even flavored varieties do the trick!
• Enriched orange juice: Most orange juices are fortified with the recommended daily allowance of calcium. You won't taste the difference, but your body will thank you!
• Part-skim cheese: Not all cheese is high in fat! Look for part-skim varieties in your grocery store.
• Greens: Dark green leafy vegetables are brimming with calcium. Some of my favorites: cooked turnip, beet, and dandelion greens; cooked spinach; kale; okra; broccoli; and Swiss chard. Try them as side dishes with chicken, fish, or lean beef. Experiment with seasonings until you find a taste you like. Greens are tasty and they'll fill you up, too!
• Almonds: If you're getting calcium from other sources, almonds can give you a little extra! Carry them for a quick snack, or sprinkle sliced almonds on a salad.

With just a few small tweaks to your diet, you can easily up your calcium intake. Give it a try this week!

Improving Your Balance

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

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

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

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

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

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

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

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

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

Hit the Weights the Right Way

Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.

To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:

• Stand with your feet separated, one slightly in front of the other.
• Bring the weight as close to your body as possible before you lift.
• Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
• As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
• Stand tall — don't let the weight cause you to slump over.
• If a weight is too heavy, switch to a lighter weight and work your way up!

If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).

Why Your BMR is Important for Weight Loss

The formula for losing weight is simple, you just have to create a calorie deficit by burning more calories than you consume. Now this week I want to share with you some very important information on how to best determine your caloric needs. So if you’re really serious about weight loss you need to keep reading because there is a lot of very valuable and helpful information here.

The secret to weight loss is really understanding your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Because there is so much great information to cover here, I’ve decided to divide this article into two parts. This week (part A) I’m going to focus mainly on your BMR, while next week I’ll discuss and explain your TDEE (Part B).

Ok, so let’s look at your BMR. Simply put, this is the number of calories you’d burn if you stayed in bed all day. It does not include exercise, typing on the computer, yard work, walking, talking, sitting, driving your car, shopping or even thinking for that matter. Yet, your BMR is important because it accounts for 60% to 70% of calories you burn each day. Wow, can you believe that!!! Nearly two thirds of the calories you burn every day are the result of your BMR which includes calories burned for basic bodily functions such as breathing, blood circulation and maintenance of body temperature. So many people don’t realize this but it is truly a key factor in weight loss. Now I bet I have your interest!!!

So since exercising only accounts for 10 to 20% of the calories you burn each day you need to look at ways of also increasing your BMR if you are serious about weight loss. There are many factors that determine your BMR, including your age, sex, height, weight, thyroid, diet , lean body mass and genetics, but unfortunately you only have control over a few of these factors.

Take diet for instance. Diet is something you can control and just about everyone knows their diet is important for weight loss, but did you know that reducing your calorie intake too much can result in your BMR dropping as much as 20 to 30%? You need to create a calorie deficit if you want to lose weight, but you have to be careful that you don’t reduce your calorie intake too much or your BMR will decrease. It doesn’t make sense to go on an extreme calorie reduction diet that causes your BMR to also decrease. The smarter way to lose weight is to reduce your calorie intake more moderately and then to also increase your calories burned by exercising more. The American College of sports medicine (ACSM) says that the daily calorie level consumed for women should never drop below 1200 calories per day and 1800 calories per day for men. In, some cases this may still even be too much of a reduction and could cause your BMR to drop significantly. I’ll go more into this in next week’s “Part B” of this article concerning your TDEE.

Your lean body mass is also a BMR factor you can control, in fact, it’s probably the most important. The lower you body fat the higher your BMR. By the way, statistically men have lower body fat than women and typically have a higher BMR of about 10 to 15%. Ok, so a special note to all the women out there…we need to work a little harder at keeping our BMR’s from dropping. But nonetheless, both men and women need to work at keeping their BMR working optimally and the two biggest things you can do to increase your lean body mass is to eat healthier and lift weights. I know, you’re probably thinking “what about cardio activities? Don’t they assist in weight loss and lean muscle mass?” Well in the short run, the answer is yes, since cardio exercise burns many calories at the exact time you are doing the activity. However, in the long run, strength training is better for weight loss because it causes people to burn extra calories not only during their workouts but also in their day-to-day activities, which get this, even includes sleeping! However, before I continue on with my point of strength training being a greater benefit to weight loss through developing lean muscle mass, I do not want to discourage or discredit the importance of doing cardiovascular activities. Cardio activities promote cardiovascular health which leads to a reduced risk for heart attacks and strokes and promotes an overall better quality of life…so keep doing your cardio!

Now that I have made that point clear, let’s get back to discussing the most prominent factor that affects your BMR….lean body mass. Simply put, the more muscle you have the more calories you will burn. I know from posts I receive in my discussion forums that many women are afraid of lifting heavy weights out of fear of gaining weight. Unfortunately, this myth really does a lot of damage by persuading a lot women not to strength train. The reality is that the only way to gain weight is to consume more calories than you burn. Weightlifting burns calories and does not cause weight gain. If you gain weight during a strength training program it is not from the weightlifting, but instead comes from the excess calories you have consumed or temporary water weight gain. Without a positive caloric balance it is impossible to gain bodyweight. Let’s look at it this way, regardless, if you weight train or not, you will gain weight if you consume more calories than you burn each day. These extra calories will mainly be turned into body fat by the person who does not train with weights, while the same extra calories consumed by the person who trains with weights will be used to create new muscle tissue. You might be thinking that you would rather do cardio instead of lift weights to burn those extra calories. But remember, lifting weights develops lean muscle mass and since muscle takes up about one third the space of fat, you will not only look leaner, but will also increase your BMR. Since your BMR is responsible for most of the calories you burn each day you would be foolish not to take advantage of the best way to increase it. And guess what? Increasing your lean body mass increases your BMR and that translates to burning more calories all day long, even while you’re sleeping. Do I have you searching for your hand weights yet?

But wait, there’s even more! As you age, incorporating a thorough weight lifting program becomes even more important because your BMR will decrease about 2% every decade after the age of 20. This may not seem like a lot, but a 2% decrease for a person with a BMR of 1500 means they would burn 30 calories per day less than they did the decade before. This translates into a weight gain of nearly 3 pounds per year without taking into account any increase in calories consumed or decrease in their activities or exercise routine. This best way to counter the decrease in your BMR as you age is to increase your lean body mass and turn your body into a fat burning machine all day long!

Courtesy of: Cathe Friedrich

Handling Buffets

If you had to name the type of meal that poses the greatest challenge to your control of how much you eat, chances are you'd choose the all-you-can-eat buffet. Loaded with appealing choices, a buffet can make even the most dedicated weight manager falter.

Fight back with these ideas for facing the buffet:

Plan your attack: Circle the buffet to see all that's offered and then go back to your seat. Think over your options and come up with a plan. That way, when you return, you'll know what you're looking for — and what you want to avoid. Perhaps have a small salad with a small amount of light dressing while you consider your plan — it will take the edge off your hunger and help you make better decisions when you go back to get your meal.

Use a small plate: A small plate forces you to keep portions in check. If only large plates are available, fill at least half of yours with salad greens and healthy toppings. And remember portion control — don't heap the plate until not another thing will fit.

Pick your favorites: Don't be tempted to take a little of everything. Instead, focus on your favorites. For example, have a little more shrimp cocktail and skip the fried chicken. Eat slowly and savor the foods you do choose.

Divide and conquer: Divide your plate into sections, reserving half for fruits and vegetables, one-quarter for starches, and one-quarter for proteins. This trick helps you trim calories while adding satisfying fiber and bulk.

Stick to one trip: Before you return to the buffet for a second helping, ask yourself if you're truly hungry or if you're only eating because the food is there. If you are still hungry, have a second helping of fresh fruit, vegetables, or green salad. Resist the urge to "stock up" just because so much food is available.

Skip the liquid calories: Opt for water, a diet drink, or unsweetened or artificially sweetened iced tea or coffee to accompany your meal instead of a soft drink or alcoholic beverage. You'll easily shave off a few hundred empty calories.

Go light for dessert: Pass by the cakes, cookies, and ice cream at a buffet and reach for fresh fruit or a cup of coffee with artificial sweetener instead. These options can provide a satisfying finish without later regrets.

Knowing the Signs Saves Lives!

Here in the United States, we're fighting a very tough killer: heart disease. Every year, 1.2 million people suffer a heart attack, and almost 40 percent of them die. It doesn't have to be that way! The faster a person having a heart attack gets medical care, the better his or her chances are for survival and recovery. And you can do something about that!

Whether you're 25 or 85, it's important to know the symptoms of a heart attack. While heart disease is more common among older individuals, young people sometimes experience heart attacks, too — many times without any history of heart disease. Even if you know your heart is strong and pumping, you probably come into contact throughout your day with people who are at risk. A simple way to be prepared is to make sure you recognize these signs of a heart attack, from the American Heart Association, so you can respond ASAP!

• Chest pain or discomfort
• Discomfort in other areas of the body, such as the arms, back, neck, jaw, and stomach
• Shortness of breath
• Sweating
• Nausea and vomiting
• Light-headedness
• Jaw pain

If you think you or someone else is having a heart attack, call for emergency help right away!

Manage Your Plan Like a Business

One way to think of approaching your weight-loss journey is to liken the process to that of running a business. In business, you begin with a detailed plan that includes specific information on your goals and what steps you plan to take to achieve them. Also in the plan is a list of possible obstacles you might face and the actions you will take to overcome them should they arise. Once you've thought through and planned for as many variables as you can think of, you open the doors and put the plan into play.

Over time, issues and circumstances will arise that you didn't foresee. But rather than declare the venture a failure and give up, you revisit your plan, fine-tuning it to address and overcome each challenge as it arises.

That's exactly what members of the Duke Diet & Fitness Online program do. They begin with a plan based upon what they know about themselves and their lifestyle now and then adjust it as needed over time to ensure continued advancement toward their goals.

Along the way, we offer detailed information to make the plan work — from strategies for facing common dilemmas like plateaus and "diet fatigue" to tips for keeping up the momentum, overcoming slip-ups, and preventing the pounds from coming back. Consider us your key ally in this new venture to control your weight.

Often the reason people have trouble achieving their weight-loss goals is that they lack a comprehensive, long-term plan for achieving success. In our work with patients, we find that taking this long-term "business plan" approach to the business of health is very effective. And so will you!

6 Essentials for Your Home Gym

Resistance Bands

Joining a gym is a great way to get in shape, but it's not the only way. You can get an effective workout without ever leaving the house. Here's what you need and how to set up a gym at home.

Bands or "tubes" are great because they are compact, portable, and allow for a wide range of motion. Resistance bands come in 3-5 different levels of resistance and usually run around $15 for a set.

Dumbbells (Free weights)

A good set of dumbbells will help you start a strength training routine. Expect to pay $10-$20 for a pair of 5-pound weights. Prices will increase as the weight goes up.

Stability Ball

An exercise ball goes by many names (stability, Swiss, physio, etc.) and is extremely versatile. You can use them in place of an exercise bench for many exercises, improving your balance and coordination. The balls come in different sizes (based on your height and weight), and a rainbow of colors, and cost around $25 apiece.

Exercise Mat

Place a good exercise mat on the floor to stretch comfortably and cushion your body during floor exercises—a must if you do a lot of Pilates or yoga. For about $20 you can get a sticky mat (for Pilates and yoga), which is thin—but better than a hard floor. The price goes up for larger and thicker mats.

Jump Rope

Use a $15 jump rope for a quick and effective cardio workout. Slowly jumping rope burns 120 calories every 10 minutes; jump faster and burn 140 calories in 10 minutes. Opt for a thick cloth rope or a plastic beaded rope; thinner plastic ropes tend to twist easier.

Cardio Machines

Once you have the basics, consider investing in a piece of cardio equipment. Make sure your machine has different resistance levels to allow for workout variety and challenge as you progress. Costs vary, from $400 for a basic stationary bike to over $600 for a good treadmill.

Setting Up Your Gym

Now that you know what to buy, make sure you have enough space for your gym. If you can't dedicate a room to exercising, set aside a corner of the basement or home office. Choose a room with a high ceiling, and a sturdy, clean floor. Make sure you've got good lighting and ventilation (possibly with a fan).

Dealing With a Weight-Loss Plateau

From time to time, you might notice that the scale stops moving even when you think you're following your meal and fitness plans to a tee. It's called a weight-loss plateau, and the important thing to remember is that you will get past it!

When a plateau occurs, try these techniques to get the scale moving again:

Stick to your efforts: Now is not the time to jump ship on your weight-loss journey. Instead, it's time to be more diligent about following your plan.

Step up your self-monitoring: Often, people hit plateaus after they stop monitoring how much food they're eating and how much exercise they're getting. Start keeping records again — looking over them will probably tell you where the problem lies.

Shake it up: It's a great time to change your workout routine. If you walk most of the time, try biking, swimming, or aerobics instead. Or you may want to increase the intensity of your current activity. A change in your routine often gets things moving.

Pay attention to portions: Over time, "portion creep" can happen. We think we are estimating the amount we are eating accurately, but in fact we have gradually begun underestimating portion sizes. Go back to weighing and measuring portions for a little while — this will remind you what appropriate portions look like, putting your ability to "eyeball" them back on track.

Remember recording: If you've gotten out of the habit of writing your food and exercise, this is a great time to restart, even if it's just dinner, or all food one day a week. You might discover why weight loss has stalled faster than you expected.

Write it out: Turn to your Lifestyle Journal to reconnect with your motivation for starting this journey. Read some older entries to reignite that initial spark. Jot down all the benefits of your efforts to date. Brainstorm ideas for facing the plateau. Express your feelings. Explore negative self-talk. Writing about it will help keep you motivated.

Remember, while weight-loss plateaus are frustrating, they are also normal and quite common. But don't let a plateau turn into an excuse to give up. Hang in there — the results will be well worth it.

The Danger of Diabetes

You may have heard the news that the rate of type 2 diabetes is increasing dramatically. You may also be aware that type 2 diabetes is affecting increasing numbers of children and teens (which is one of the reasons why it's no longer referred to as adult-onset diabetes). And because the symptoms of diabetes develop slowly over time and can be easily missed, many people with diabetes don't even know they have it.

Experts say our sedentary lifestyle combined with easy access to high-calorie, low-nutrition foods are the prime causes. Or in other words, our modern habits can be bad for our health!

If you haven't had your blood sugar evaluated recently, ask your doctor whether you should have this simple blood test. Testing can also show if you have a precursor condition called prediabetes, in which blood sugar levels are higher than normal but not as high as in full-blown diabetes. People with prediabetes are at higher risk of developing diabetes, but they can often head off the illness by taking steps to improve their diet and lifestyle. Losing excess weight is another excellent way to cut the risk of developing diabetes.

If your doctor does discover you have diabetes, it's not something you want to ignore. Unmanaged diabetes has many dangerous health consequences, including increased risk of heart attack and stroke, kidney damage, nerve damage, and more. Staying on top of diabetes and controlling blood sugar levels (and the elevated blood pressure and cholesterol levels that often accompany diabetes) are the keys to avoiding these consequences.

So if you haven't been tested for diabetes recently, talk to your doctor this week. If it turns out that you have higher-than-normal blood sugar levels, learn all you can about managing them. When it comes to diabetes, ignorance isn't bliss.

Bring on the Bacon!

If you love eating bacon, here's a recipe swap idea to try: turkey bacon (such as Oscar Mayer Turkey Bacon). It's good as an ingredient or in recipes — and at any time of the day. You'll enjoy the bacon flavor you love while staying on track with a sensible weight management plan.
For a tasty dish you can serve right from the pan, try the flavorful, calcium-rich Easy Cheesy Frittata. It's sure to become a family favorite — and the best part? It's simple to make, but looks like you spent hours in the kitchen!
Easy Cheesy Frittata
Ingredients

• 4 whole eggs
• 4 egg whites
• 2 tbsp. water
• 1 cup Kraft 2% Milk Shredded Mozzarella Cheese, divided
• 1/2 cup chopped seeded tomatoes
• 2 slices Oscar Mayer Turkey Bacon, crisply cooked, crumbled
• 1/4 cup chopped fresh basil

Preparation
Heat oven to 350°F. Beat whole eggs, egg whites and water with whisk in medium bowl until blended. Stir in 1/2 cup cheese, tomatoes, bacon and basil. Pour into greased 9-inch pie plate. Bake 25 min. or until puffed and golden brown. Sprinkle with remaining cheese; bake 5 min. or until melted.
Prep Time: 10 min
Total Time: 40 min
Makes: 6 servings
Per Serving: 120 calories, 7 g total fat, 3 g saturated fat, 150 mg cholesterol, 260 mg sodium, 2 g carbohydrates, 0 g dietary fiber, 0 g sugar, 13 g protein. Good source of calcium (30% DV), vitamin A (15% DV), vitamin C (2% DV), and iron (4% DV).

Go Swimming Indoors!

Did you know you don't need a pool or ocean to go swimming? "Swimming" is one of my favorite Pilates exercise moves because it really works your core, arms, shoulders, legs, and chest — it's essentially a total-body workout! All you need is a mat or other comfortable, firm surface on which to "swim"!

To start, lie on your stomach with your arms extended over your head. Press through your fingertips and toes to create length in your spine. Then exhale and raise your right arm and left leg a few inches off the floor. Lower your right arm and left leg slightly and raise your left arm and right leg, keeping all four limbs off the ground. Then alternate your arms and legs as if you were swimming! It's easy, and it's really effective for toning your arms, legs, and backside.

A Gym-Free Cardio Workout

To get a good cardiovascular workout, you don't need a gym membership, a fitness class, or expensive equipment. Consider the following nongym options to get your blood pumping. (Note that the number of calories burned is based on a weight of 150 pounds. If you weigh less, you'll burn fewer calories; if you weigh more, you'll burn more.)

• Walking: Strap on your sneakers and burn between 200 and 300 calories an hour, depending on your speed.
• Running: When you're ready, pick up the pace and burn between 250 and 400 calories per half hour spent pounding the pavement.
• Bicycling: Dust off that bike, take it for a spin, and burn about 500 calories an hour.
• In-line skating: Dig those in-line skates out of the closet and burn up to 800 calories an hour.
• Cross-country skiing: If you live in an area that gets snow in the winter, hit the trails. You'll burn between 300 and 500 calories an hour, depending on the terrain and your intensity.
• Jumping rope: Get in touch with your inner child with this old recess pastime that can burn 180 calories in 20 minutes.

Regardless of the activity you choose, remember to start slow and build intensity over time. Aim for a pace that gets your blood pumping but leaves you able to comfortably carry on a conversation. If you have any orthopedic issues, it's best to choose lower-impact activities, such as walking and bicycling. Both are a great way to stay active.

Discover the Power of Positivity

Most of us respond better to encouragement than we do to criticism. No one likes to be reprimanded about what they're doing wrong, or told what they shouldn't do — but few people would pass up a kind word from others that reinforces a good choice they've made!

My online program is all about accentuating the positives in your life and building on them to become healthier, stronger, and happier for the rest of your life. It's about embracing the beauty of a rainbow of fruits and vegetables, the pure physical joy of activity, and the confidence that comes with taking control of the aspects of your life that you can control.

I hope you are feeling positive about yourself and your efforts so far to truly live well. Today, think about how you can share that positivity with others — how you can reinforce their good choices and inspire them to live well too!

Here are a few ideas:

• Help your children develop the good habits of healthy eating and physical activity at an early age by setting an example yourself.
• Show your kids how much you enjoy eating fruits and vegetables and how much fun preparing them can be. Explore the different colors, textures, and tastes with them and encourage them to come up with creative combinations, find their own favorites, and join you in preparing dishes.
• Invite a friend or family member to try a new exercise class with you or to go for a scenic walk someplace new.
• Instead of telling your husband that he "can't" watch sports on TV or play video games, suggest a fun, engaging physical activity that you can do together.
• If your best friend is overweight, listen to what she says about her self-image. Empathize with her, and tell her you love and accept her no matter what size she may be. And help her on her weight-loss journey.
• Cook a healthy treat to bring to work and share with colleagues — rather than the typical cookies, cake, or pie.

Does "Fat Free" Mean "Calorie Free"?

When fat-free and reduced-fat snack foods like cookies and chips flooded the market a few years back, they were heralded as a major advance in the battle against obesity. Not to miss the bandwagon, makers of foods that never contained fats to begin with — like pretzels and gummy bears — proudly added the words "fat free" to their labels.

But soon people began to see that fat-free foods weren't the answer they had been hoping for. Instead, they found that even though they were eating less fat by choosing these foods, they were still eating far too many calories and gaining weight.

One problem was that many people took "fat free" to mean "calorie free." In fact, fat-free foods can contain nearly the same number of calories as the original versions. For example, one brand of reduced-fat sandwich cookies contains 150 calories per serving, while the original version contains 160 calories per serving. That isn't a very significant difference.

Another problem was that many fat-free snacks aren't very filling for their calorie count, so it's easier to eat a lot of calories and still not feel full. Compare how satisfied you'd feel after eating a few fat-free cookies to how you might feel after eating 5 cups of air-popped popcorn or 3 cups of watermelon chunks, for example. All of these portions have the same number of calories — about 150 — but there's a big difference in how "full" you'd feel when you were done.

The bottom line is that there's more to losing weight and keeping it off than just cutting out fat. Remember, fat free is only one part of the story. Don't be deceived. Remember to read labels, count calories, and compare fat-free options with other healthy choices.

Paint a Picture of the Future

When you're trying to lose weight, it's common to experience plateaus or setbacks. If you hit a snag, you can give yourself a motivation boost by reminding yourself why you wanted to lose weight in the first place — or even come up with new reasons! This week, we want you to strengthen and clarify your reasons for making healthy lifestyle changes by painting a picture of your future.

It works like this: Visualize what you want your life to look like three months, six months, or one year from now. Take out a sheet of paper and sketch your vision — whether in images or in words. Make your "picture" as detailed and specific as possible. Focus not only on what you look like but on where are you are and who and what are surrounding you. The sky's the limit.

When you're done, take a look at what you came up with. Which parts of your current life are in the picture, and which aren't? Did you include anything that surprised you? Did the exercise bring something new to your consciousness?

Save this picture and refer back to it when you need motivation or a reminder of what matters to you. Use it as a vision of what your life will become through your efforts.

If you can dream it, you can do it!

Do Your D!

Calcium often gets all the glory when it comes to bone health. But calcium wouldn't benefit your bones much without its partner, vitamin D!

Why? Vitamin D helps your body absorb calcium and keeps your bones strong; without enough vitamin D, the bones become weak and brittle, a condition called rickets in children, and osteomalacia in adults. Adults from 19 to 50 need 200 IU (international units) per day, while those from 51 to 70 need 400 IU daily. Those over 70 need 600 IU per day.

Unfortunately, not too many foods contain vitamin D naturally. (Tuna and sardines canned in oil are exceptions.) The good news is that many foods are now regularly fortified with vitamin D, including milk, some yogurts, margarines, and cereals. You can check the Nutrition Facts panel on packages and containers to see which products contain vitamin D. It should be listed after vitamins A and C, along with the percentage of the Daily Value that a serving of the food contains. The Daily Value (a standardized amount) for vitamin D is 400 IU, so if your milk has 25 percent of the Daily Value, it provides 100 IU per serving.

Your skin can also make vitamin D using sunlight — you need about a half hour of exposure to the midday sun twice a week to make enough. However, because of the increasing incidence of skin cancer in recent years, many experts are wary about recommending sun exposure.

So take a closer look at milk, yogurt, cereal, and margarine selections when you're doing your weekly shopping, and stock up on brands that are fortified with vitamin D. Challenge yourself to consume one source of vitamin D at least three days in the coming week! If you cannot eat or do not like any foods that contain vitamin D or are fortified with it, talk with your health care provider ASAP about taking a supplement. Your bones will thank you for it!

Sample Diet Plan 1200 Calories

Breakfast:

• Small Bowl breakfast cereal with skimmed milk - 200 calories

• Fruit Juice unsweetened - 60 cals

Lunch:

• 1 Banana - 107 cals

• 1 Orange - 23 calories

Snack:

• Non fat yogurt small pot - 50 cals

• Fruit - 40 calories

Dinner:

• Vegetable Curry with Fried Rice "Take away meal" - 700 calories

Total calories = 1180 Calorie Diet

1200 calorie diet sample Day 2

Breakfast:

• 1 large hard boiled egg - 90 calories

• 2 slices wholemeal toast with thin smear butter - 200 cals

• Large slice melon - 47 calories

Lunch:

• Baked potato with 100g "Heinz" baked beans - 300 cals

• Cottage Cheese with chives reduced fat 100g - 80 calories

Snack:

• Muesli meal replacement bar "Boots" - 200 calories

Dinner:

• Pasta Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories ( 250 average )

• 50g Tinned Tuna in brine - 50 cals

Total calories = 1217 Calorie Diet

1200 calorie diet sample Day 3

Breakfast:

• 2 rashers leanest bacon grilled - 200 cals

• Tinned Tomatoes 100g - 16 calories

• 2 slices wholemeal bread/toast with little butter & jam - 220 calories

• Piece of fruit or fruit juice 50 cals

Lunch:

• Cream of Mushroom soup - 96 calories

• Slice of bread with butter- 108 calories

Snack:

• Packet of low fat chips (crisps UK) - 110 calories

• Fruit - 80 calories

Dinner:

• Chicken Chow Mein "St Michael" 280g - 240 calories

• vegetables - 100 calories

Total calories = 1220 Calorie Diet

1200 calorie diet sample Day 4

Breakfast:

• Small Bowl breakfast cereal with skimmed milk - 200 calories

• Fruit Juice unsweetened - 60 cals

Lunch:

• "Ross" Cod bake frozen meal 300g - 320 calories

• Fresh Vegetables - 150 cals

Dinner:

• Rice and Beans - 434 cals

Snack:

• low fat Yogurt - 60 calories

• piece of fruit - 50 cals

Total calories = 1274 Calorie Diet

1200 calorie diet sample Day 5

Breakfast:

• Muesli with skimmed milk small Bowl - 350 calories

• Fruit juice unsweetened - 60 calories

Lunch:

• "Ross" French bread Pizza 150 grams - 300 cals

• Mixed Salad Large portion - 80 calories

• Apple - 49 cals

Dinner:

• Lasagne "Birds Eye" Menu Master frozen 250g - 317 calories

• Mixed Vegetables fresh or frozen 200g - 100 cals

Total calories = 1256 Calorie Diet

Don't Go Up in Smoke!

If you don't smoke, give yourself a big pat on the back! Cigarette smoking is the most preventable cause of premature death in the United States today, so whether you've never smoked or you've quit successfully, keeping tobacco out of your life is a huge boost to your health.

If you do smoke, stopping today is absolutely the most important thing you can do for your health. You can improve your diet, get more exercise, and take plenty of the other steps recommended in my program, but none of these healthy habits will be able to undo the damage that continued smoking will do to your body.

But other steps you take toward improving your overall health may become even more effective after you've stopped smoking. For example, the American Institute for Cancer Research reports that within a few weeks of adding more fruits and vegetables to their diets, people who have stopped smoking have increased blood levels of antioxidants and decreased oxidative damage. In other words, fruits and vegetables can do a lot more good in your body if they don't have to compete against the toxins from smoking. It makes sense!

On another note, boosting your fruit and vegetable intake right away may actually help you quit smoking! An interesting study from Duke University found that fruits, vegetables, dairy foods, and noncaffeinated drinks like water and juice made cigarettes taste worse to smokers, while caffeine, alcohol, and meat tended to make them taste better. So eating plenty of fruits and veggies and drinking lots of water may help you in your efforts to quit.

Don't wait for tomorrow to stop smoking. Quit right now — I know you can do it! It will be worth it, I promise!

The Risks of Abdominal Fat

Medical research has found that where your body stores excess fat can affect your risk of health problems. Studies have shown that fat gained around the abdomen, or "belly fat," is the most dangerous, while fat in the hips, thighs, and buttocks appears to be less so.

A large waist — greater than 40 inches for men or 35 inches for women — has been linked to increased risk of many serious illnesses, including heart disease, high blood pressure, type 2 diabetes, and abnormal cholesterol.

While sit-ups will tone your abdominal muscles, the best way to banish belly fat is to engage in cardiovascular activities, such as walking, swimming, aerobics, and bicycling. Anything that gets your blood pumping will help your body burn off stored fat in the stomach area and elsewhere.

Just as important in the fight against belly fat is reducing calorie intake while still eating a balanced diet. Fruits and vegetables, whole grains, lean proteins, and the like fill you up but don't contain a lot of fat or calories. Avoid fat-laden, fried, and sugary foods. Since excess alcohol intake seems to be linked to abdominal fat deposits, drink alcohol in moderation, if at all.

Some research has suggested that stress is linked to abdominal weight gain. So if you're constantly feeling under the gun, try to eliminate additional stress in your life. In situations where you can't cut out stress, practice relaxation techniques and other stress-management skills.

When it comes to winning the war against abdominal fat, this three-pronged approach — exercise, a healthy diet, and stress management — is your best ally. Your health will reflect your efforts!

Five Painless Ways to Cut 500 Calories!

Congratulations! You've done an amazing job sticking with your Meal and Fitness plans, and you've seen results! Now, you may be experiencing something that is all too common on a weight loss journey — plateau. Don't stress! A slowdown in weight loss is totally normal at this stage in the game. Cutting a few hundred calories a day is a good place to start, and you may not even notice that they're gone! Here are some ideas:

• Downsize it! Order a small instead of a medium. Go for the smaller-sized tortilla instead of the large. Grab a smaller handful of nuts. All these little changes add up in big ways!
• Avoid the fat. Fat calories add up quickly, so cut them when you can. Buy tuna packed only in water. Skip the oil entirely if you're sautéing onions or mushrooms. Use herbs and spices for flavor instead of butter, margarine, or spreads. You won't even notice the difference!
• Don't clean your plate. Leave behind just a few bites from every meal. You'd be surprised how just a few bites of food can suddenly become hundreds of calories saved!
• Go for whole! Fruit and vegetable juices can be loaded with calories, especially if they contain sugar! Choose the whole fruit or vegetable instead. Not only will you save tons of calories but you'll get a lot of valuable fiber! Now, that's smart eating!
• Skip the extras. Dressings, croutons, cheese, mayo, sour cream: All these extras — even the low-fat varieties — can add up, even in small portions. Forget about them! You can do it!

Rest Up!

When you're starting a new workout program — especially if you haven't been exercising in a while or you are stepping up the intensity of your existing one — you are probably really excited to begin! You'll probably experience the boost in energy that exercising can give you, or you'll notice your strength increasing and your muscles becoming more defined. That will help you keep up with your new program longer — and that's great! But don't forget to rest your muscles between workouts! It's so important that I even build in Rest Days into my Fitness Plan. You may feel as though a day off from working out is a day wasted, but it's actually a very important part of your fitness routine!

When it comes to strength training, for example, experts suggest working out two or three days each week, with a full day of rest between workouts to let your body recharge. Strength training actually works by creating small tears in muscle fibers, which then grow as the body repairs them. So time off is crucial to allow these repairs to be made!

Keep your program balanced, take the time you need to recover, and gradually work your way up to longer, tougher workouts. You can do it!

Add Some Zest to Your Routine!

Following the same routine day after day can get boring; jazzing things up regularly with departures from the ordinary can keep you engaged and excited! Research has shown that new experiences activate the brain's reward system, flooding it with chemicals, such as dopamine and norepinephrine, that make you feel good. So what are you waiting for?

• Try a new food! Pick up a new fruit or vegetable — one you've never sampled before — from the grocery store or farmers' market. Try a new recipe from the Recipe Index, or swap a new veggie into a favorite old recipe. Either way, you'll end up with some new tastes on your plate!
• Try a new activity! A great way to stay motivated in your exercise program or overcome a plateau is to change up your routine with a new activity. You can take a class in something you've always wanted to try (dance? a martial art? snowboarding?) or ask an adventurous friend to plan a surprise activity or outing for both of you. Even just changing the route of your regular walk or run can stimulate your mind with new scenery.
• Change your mode of transportation! Try making short trips by foot or bike instead of by car; you'll be amazed at the details you notice when you're out in the open instead of watching the world go by through a windshield. Or if you use public transit, try getting out a stop or two early and finishing your journey on foot. You'll be treated to a new perspective and get some extra exercise into your day!

A Powerful Combo: Calcium and Vitamin D

Are you getting enough calcium in your diet to prevent bone loss and protect you from osteoporosis (a condition in which bones become porous and easily broken) later in life? Studies show that many Americans don't take in enough calcium in their diets. Women, who are more likely to develop osteoporosis than men, get less than half of the recommended daily amount. Experts recommend between 1,200 and 1,500 milligrams of calcium a day (women should aim for the higher end of the range). The body absorbs calcium most efficiently if you take in 500 milligrams or less at a time.

How can you be sure you're getting your share? Reach for calcium-rich foods like low-fat milk, cheese, and yogurt, as well as salmon, broccoli, kale, and other greens. Also look for calcium-fortified products like orange juice, cereals, and breakfast bars. Adding a few teaspoons of nonfat powdered milk to foods like puddings and soups can increase their calcium content without affecting taste. Finally, a calcium supplement can also help you meet your daily requirement. There are several types available, so ask your doctor whether you need one and which might be best for you.

While you're working on improving your calcium intake, it's important to be sure you're getting enough vitamin D as well. This important nutrient acts as a "key," opening the door for calcium absorption in your body. Without enough vitamin D, much of the calcium you eat may be passing right through your digestive tract rather than being absorbed.

Exposure to sunlight encourages the body to produce vitamin D. If you spend 10 to 15 minutes two or three times a week outside in the summer months, exposing your hands, arms, and face to the sun, you're probably getting the vitamin D you need. However, if you spend much of your time indoors, or always block sunlight from reaching your skin with sunblock and clothing (which, as you know, is a good idea when the risk of sunburn is high), you may not be. In addition, during winter months and in northern climates year round, it is difficult for our body to make adequate Vitamin D from sunlight. Some foods such as milk and other dairy foods are fortified with small amounts of vitamin D. For example, an eight ounce glass of milk contains 100 IU of vitamin D. It's also included in most multivitamins and in some calcium supplements.

The current recommendations for vitamin D intake of 200 to 400 IU per day were established in 1997. Since that time, new research suggests that greater vitamin D intakes may be necessary for optimal health. According to National Osteoporosis Foundation, the recommended intake of vitamin D for optimal bone health for adults under age 50 is 400 to 800 IU daily, and adults age 50 and older is 800 to 1,000 IU daily. Many health researchers are urging the FDA to increase the recommended daily intake of Vitamin D to 1,000 IU daily. Remember, as with any vitamin, too much vitamin D can be potentially harmful. Check with your doctor before taking any new supplements.

The combination of calcium and vitamin D in your diet is great insurance that you'll have strong bones for life! This week, focus on increasing your intake of these important nutrients if you aren't currently getting enough.

Try Something Berry Delicious!

I like to make this cobbler with individual little ramekins when company's coming over. I prepare everything in advance, including the crumble that goes on top, then put them aside (someplace cool!) until we sit down to eat. Then I pop them in the oven for a half hour. By the time we're ready to have dessert, the cobblers are warm and golden brown (and, my girls say, begging for a bit of vanilla low-fat frozen yogurt on top!). I use a bag of frozen mixed berries, but you can adapt this to any berry-ation you like!
Mixed Berry Cobbler
Ingredients
2 tablespoons whole-grain pastry flour
1 tablespoon dark brown sugar
1 tablespoon cold unsalted butter
1 package (12 ounces) frozen mixed berries
2 tablespoons granulated sugar
1 tablespoon cornstarch
1 teaspoon fresh lemon juice
Preparation
Preheat the over to 375°F. Place six 4-ounce ramekins or custard cups in a baking pan.
Whisk the flour and brown sugar in a small bowl. Cut the butter into small pieces, add to the bowl, and rub with your fingers until the mixture is crumbly.
In a medium bowl, combine the berries, granulated sugar, cornstarch, and lemon juice. Toss to mix. Spoon a half cup of the berry mixture into each ramekin. Sprinkle each with a half tablespoon of the crumbly dough.
Bake until the topping is golden and the berries are bubbly, about 30 minutes.
Makes 6 cobblers
Per cobbler: 83 calories, 16 g carbohydrates, 1 g protein, 2 g total fat, 5 mg cholesterol, 3 g dietary fiber, 1 mg sodium

Pilates — Perfect for All Ages!

If you've discounted Pilates as a passing fitness fad, think again! This resistance exercise has been popular for some time and for good reason. Pilates builds strength, balance, and flexibility, which carry over into every activity and movement you do during the day.

Pilates is all about strengthening your "core" — your spine, abdomen, pelvis, and hips, and all the muscles that hold your body upright and stabilize you. But it's more than just movements; Pilates engages your mind. Form and breathing are critical — you need to really concentrate on your movements and make them count.

Pilates, which can be done as floor exercises on a mat, or on specialized equipment with springs, offers wonderful benefits for people at any stage of life! It strengthens one of your main posture muscles — the transversus abdominis — which is also the muscle that helps push the baby out during childbirth! Pilates is low impact and easily modifiable for specific health conditions, so it's great for people who may suffer from arthritis, osteoporosis, or injuries that preclude other types of exercises. Several studies suggest that Pilates may also reduce lower back pain. And Pilates is great for anyone who wants to build strength and improve body composition.

If you've never done Pilates, challenge yourself to try this fabulous exercise technique this month. It can take time for your body to adjust, so schedule at least three sessions before deciding whether it's for you. You can search the Web for a Pilates studio or class in your area.

Exercise Can Be Fun

Question:

I've tried DVDs, walking outside, gym classes, and using fitness equipment. I just can't seem to find any exercise I enjoy. Any advice?

Answer:

Sounds as if you just need to change your mind-set. Think of exercise as movement rather than a strict regimen! Make a list of some physical activities that you enjoy or would like to try, such as trail hiking, mountain biking, swimming, swing dancing, golf, and skiing. Guess what? Doing any of these things regularly will get you in shape! In the meantime, do little things regularly to ensure that you reach your fitness goals. Take the stairs whenever you can, always seek the farthest parking spot instead of the closest one, and when you're shopping, stroll the entire mall or shopping center at least once. Don't give up! Be creative, find an "exercise" that you like, and do it!

Drink Your Daily Water!

If you're not a water drinker, it's time to turn yourself into one! Drinking water every day is key to maintaining good health. Your body is made up mostly of water — doesn't it make sense to replenish the good old H2O instead of filling up on soda or sugary fruit juices? Plus, did you know that the brain often mistakes thirst for hunger? Before running to the nearest snack machine, try drinking a few glasses of water and waiting about 20 minutes — your craving may just go away.

So how much water do you really need? Well, a general rule of thumb is about eight ounces of water eight times a day, but there's no strong scientific evidence to support that recommendation. In fact, some experts actually recommend 13 glasses for men and 9 for women! That may seem like a lot of water, but your body loses about 10 glasses in the course of a day. And if you're exercising, pregnant, or breastfeeding, or you live in a hot or humid climate, your water loss is greater, so you should increase your intake!

Take my advice and drink up — it's H2Ohhh so good for you! One tip: If you're having a hard time getting used to the taste of water, try adding a lemon wedge for a hint of sweetness!

Is Alcohol Good for Me?

Medical studies have shown a link between moderate alcohol consumption and a reduced risk of illnesses like heart disease. For one thing, moderate use of alcohol tends to raise HDL cholesterol, the "good" kind. But before you add alcohol to your list of healthy foods, it's important to understand more.

First, it's important to understand what "moderate" drinking means. For men, it means no more than two drinks a day; for women, it's a limit of one drink a day. One drink is defined as 5 ounces of wine, 12 ounces of beer, or 1 1/2 ounces of liquor.

When it comes to alcohol, more is not better. People who drink more than the amounts above lose the health benefits of drinking and are actually at increased risk of high blood pressure and other heart problems. Excessive drinking can lead to liver disease, gastrointestinal disease, certain cancers, disturbances of sleep and of mood, obesity, and a host of other health problems. Experts say those who cannot drink moderately are better off not drinking at all. If you are unsure whether or not you have a problem with alcohol, it's a good idea to consult with your physician.

And remember, alcohol packs a lot of empty calories. A 5-ounce glass of wine contains around 130 calories, a 12-ounce serving of beer contains roughly 150 calories, and 1 1/2 ounces of liquor also contains around 150 calories (and that's before you add any mixers). Calories from alcohol that are not burned by the body seem more likely to be stored around the abdomen, and abdominal fat is the most dangerous kind for your health.

Finally, since alcohol lowers inhibition and impairs judgment, drinking too much can prevent you from sticking to your goals to eat well.

In short, if you're going to drink alcohol, do so in moderation. And don't forget to factor in the calories!

What Does "Organic" Mean?

There is so much buzz these days about the origins of food — where it's from and how it was farmed. Because it's important to eat the healthiest, safest food possible, you're doing a great thing for yourself and your family by making careful choices! I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary.

If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!

• USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals. Now, that's responsible shopping!
• Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
• All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker! The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!

Learning to Be More Assertive

If you often feel that others are pushing you around, it's time to learn how to be assertive. Being assertive doesn't mean imposing your views on others. It doesn't mean being a bully. Nor does it mean always being right. Rather, being assertive means communicating effectively about your own needs in a respectful way that helps you find ways so both people's needs are taken seriously.

When you find yourself feeling as though you have to choose between someone else's needs and your own, try following these steps:

1. Practice active listening. Really hear the other person out and try to understand the feelings underlying his or her words. Concentrate on what the person is saying instead of thinking about how you'll respond. Take a moment to reflect on what's been said before you respond.
2. Build a bridge. Begin by restating what you think the other person has just said, in an effort to show the person that you have heard the message and understand the feelings behind it. For example, "I understand that you feel frustrated that I set the alarm earlier than you're used to so that I can exercise in the morning." You might also try rephrasing what you think the other person is saying as a question. "Do I hear you're feeling frustrated with being woken up earlier?"
3. Cross the bridge. Once you've developed an understanding of where the other person is coming from, it's time to state your own opinion or need. For example, "I want to be able to get up early because that's the best time for me to exercise, and getting regular exercise is important to me." Focus on your thoughts and feelings, and avoid making absolute, defensive, or accusatory statements.
4. Make requests and set limits. Once you and the other person understand each other, you can turn the discussion toward resolving the problem. Talk through the issue and be willing to come up with a compromise that meets both your needs. Perhaps you will discover some middle ground. For example, "Would you feel more comfortable with the alarm going off early if we both made an effort to go to bed earlier?"

It takes time and practice to learn to be more assertive, but it's worth it. Think of it as a path to a win-win situation!

The 7 Worst Restaurant Foods in America

1. Quizno's Large Tuna Melt - While tuna is a good protein source, when it is mixed with high fat dressings the negatives far outweigh the positives. Add to that a large portion size and you manage to create a 1,700-calorie sandwich that provides 133 grams of fat including 26 grams of saturated fat along with more than 2100 mg of sodium.
   
   
2. Chili's Smokehouse Bacon Triple Cheese Big Mouth Burger with Jalapeno Ranch Dressing - Obviously when it takes more than a line to write the title there are too many items in the sandwich for it to be low calorie. This sandwich includes items from a variety of food groups but for most people watching their weight, it also includes more calories than they should have for the entire day with about 1900 calories as well as 138 grams of fat and a whopping 4,201mg of sodium.
   
   
3. On the Border Firecracker Stuffed Jalapenos with Chili con Queso - If you are sharing this appetizer with others and only enjoying a taste you are probably fine. However, enjoying the entire 1,950-calorie appetizer yourself will also contribute 134 grams of fat not to mention more than 6,000 mg of sodium to your daily intake.
   
   
4. P.F. Chang's Combo Lo Mein - This noodle dish with chicken, shrimp, beef and pork is recommended to be two servings which helps lower the calorie and sodium damage to your daily intake. However, if you are super hungry and choose to enjoy the entire entrée you will find your daily intake has been set back an additional 1,968 calories, 96 grams of fat and 5,860 mg of sodium.
   
   
5. Romano's Macaroni Grill Parmesan Crusted Sole - A couple of servings a fish each week is recommended for healthy eating however how your fish is prepared does make a difference. This fried fish entrée covered in cheese contributes a massive 2,190 calories, 141 grams of fat and 2,980 mg of sodium.
   
   
6. Chili's Fajita Quesadillas Beef with Rice and Beans with Four Flour Tortillas and Condiments - Fix-it-yourself dishes can be a great way to control portion sizes and limit higher fat condiments that can quickly increase the calorie count. However, they can also hide total intakes when you have more than one like in this complete entrée that includes four servings and a total of 2,240 calories, 92 grams of fat and 6,390 mg of sodium.
   
   
7. Uno's Chicago Grill Classic Deep Dish Individual Pizza - Chicago style pizza is delicious and selecting an individual pizza can seem like a great way to limit the nutritional damage. When you are talking about deep pizza, it is important to remember that all that space provides plenty of room for extra cheese, sauce, and toppings, which contribute over 2,300 calories, 165 grams of fat and 4, 920 mg of sodium as well.

Since most of these food items provide more calories, fat and sodium than recommended for an entire days healthy diet, they are best left on the menu and not on your table.

Get Your Family Moving Too!

One of the most wonderful benefits of your commitment to my program is that your family gets to share in all that you are learning and to participate in the changes you are making! When you invite your partner, your parents, or your kids to share a delicious, healthy meal with you or engage in a fun activity together, everybody benefits!

Being active with your family is a great way to bond and boost your health at the same time. I've always been sure to involve my family members in my healthy lifestyle, and as I watch my daughters get older, I'm proud that a lot of what I've taught over the years seems to have stuck with them!

Here are some ideas for getting your whole family moving:

• Shoot for 60. Remember that for good health, kids should ideally get at least 60 minutes of physical activity every day. All kinds of activities count, so encourage kids to get moving by walking fast, running, dancing, jumping rope, riding bikes, skating, snowboarding, swimming, playing basketball and soccer — even climbing stairs!
• Plan active family outings. Go for a hike or bike ride together on the weekends if you can, and take your next vacation to a place with lots of outdoor activities.
• Take a walk. Start a tradition of taking a walk together after meals. And if you normally drive your kids to school or to a friend's house, try walking with them instead (assuming your destination isn't too far away!).
• Create a space for activity. Set aside one room in the house that is a comfortable, safe place where your kids can rock out and be active! Fill it with balls, hula hoops, and other active games and puzzles — and don't be embarrassed to join in the fun!
• Set limits. Encourage your kids to take part in activities that involve moving, not sitting. Set limits on how much time they spend watching TV, playing video games, and surfing the Internet. (And make sure you observe these limits, too!)

Choose the Right Gym

You don't need to join a gym to get a good workout. But for some people, going to a gym can provide motivation and access to activities they wouldn't otherwise be able to enjoy. If you're thinking of joining a gym or health club, it's important to consider the following factors before you sign on the dotted line:

Location: You're much more likely to go to the gym often if you choose one close to your home or workplace. Many people who join a health club but never go cite inconvenience of the location as a major factor.

Hours: Ask about the club's hours to be sure it will be open when you plan to use it. It's also a good idea to visit the facility at that time of day to see how crowded it is and whether you'd need to wait to use the equipment.

Schedules: If you want to attend group fitness classes, ask to see the schedule. Make sure the gym offers the activities you are looking for and that they're available at times that are convenient for you.

Staff: Find out whether the club's personal trainers and fitness instructors are trained and certified by a reputable organization, such as the American College of Sports Medicine or the American Council on Exercise.

Price: Ask for the details about payment before making a commitment. Are there initiation fees? Monthly fees? How long is the commitment? Can you cancel if you change your mind? Are there extra charges for things like towels, lockers, and child-care? You may want to steer clear of a gym that asks for a high initiation fee, especially if you haven't heard of the gym before and aren't sure if it's reputable. Be sure to read the contract in full before signing it so that you can check for any hidden costs.

Atmosphere: Ask whether you can try the gym for a week before signing a contract. See if it is a place where you will feel comfortable working out. Also pay attention to details like cleanliness, customer service, equipment maintenance, and the amount of noise. It's also a good idea to talk to someone who's already a member about whether they're satisfied with the gym.

Reputation: Ask friends or coworkers which gyms they've tried in your area and what they thought about them. It may also be a good idea to check with the Better Business Bureau to see if there are any complaints about a particular gym on file.

Rethink Your Habits One Step at a Time!

I am a big believer in the power of small victories! The best way to get healthier and more fit is to take baby steps, to introduce good habits a few at a time.

When you try to overhaul your entire lifestyle overnight, it's easy to burn out. But when you start with one small change and put your energy into making it a habit, the chances are a lot better that it will stick! Did you know that it takes about three weeks to establish a habit? If you can take a small, achievable step and make it a regular part of your life for three weeks, you should be able to stick to it permanently.

If you're feeling a bit overwhelmed by the number of changes you want to make in your life, or if you're not sure how to get started, try this: Make a list of the changes you'd like to make, big and small. Include anything you can think of. Now go over the list and pick out one change to start with. Make it something that you feel is achievable at this stage of your life — for example, you may not be able to make over your entire diet, but maybe you can fit in one more vegetable each day in place of a less healthy food. Or you may not have time to join an aerobics class, but maybe you can start taking a walk most nights after dinner. Pick something you think you can accomplish, and put your energy into making it happen! You'll be so happy when you can check this item off of your list.

Once you feel confident that you've accomplished this small change, add another item from your list to your efforts. And don't forget to keep track of the changes you've already made! Nothing is more inspiring than knowing that you can — and have — accomplished changes in your life. Be proud along this journey!

Butter vs. Margarine

Have you ever wondered which is better — butter or margarine — when it comes to your health?

First, it's important to know that both are high in fat and calories. Both butter and regular margarine weigh in at around 35 to 45 calories per teaspoon. (If you use reduced-fat margarine, a whole tablespoon gives you the same number of calories.) Butter also contains both cholesterol and saturated fat, and diets high in these substances have been linked to an increased risk of heart disease. Too much cholesterol can clog the arteries, while saturated fat has been shown to increase levels of LDL, or "bad," cholesterol.

Margarine, which is made from vegetable oils, doesn't contain cholesterol. But that doesn't mean it's good for your heart. To render the oils solid at room temperature, hydrogen is added during processing, creating trans fats. These fats are thought to be even more harmful to the heart than saturated fats because they not only raise LDL cholesterol but also lower HDL, or "good," cholesterol. Some stick margarines contain relatively high amounts of trans fats, while softer margarines (tub and squeeze versions) usually contain less (if any). However, even some stick margarines are free of trans fats, so be sure to check labels.

So what's a person to do? Cut down on both butter and margarine! Try replacing them with healthier options whenever you can. Butter sprays, for example, add buttery flavor to potatoes, vegetables, and other foods without adding many calories. Butter-flavored sprinkles and trans fat–free spreads can also add flavor with fewer calories and less fat. When sautéing foods, use a cooking spray or a heart-healthy oil like olive or canola, and when baking, try cutting the butter or margarine called for in the recipe by a third. You can also try replacing some or all of the butter or margarine in your baked goods with applesauce, crushed pineapple, mashed bananas, or yogurt.

In short, rather than getting caught up in the butter-versus-margarine debate, do what Duke Diet Online followers do best: Use common sense and portion control. Opt to reduce your use of both fats whenever you can. Every tablespoon you cut will also cut out calories and fat you don't need.

Try This Quick Pizza Recipe!

The recipe here is for four pepperoni pita pizzas, but you can double — heck, triple! — this very easily. To round this out for a full lunch — more than a snack, less than a supper — add a lettuce salad or some cut-up veggies and a low-fat dressing for a dip. The best part is that the kids can even afford to have seconds! (But not you!)

Pepperoni Pita Pizza

Ingredients

2 whole-wheat pitas (6" diameter)
1 cup pizza sauce
1 cup shredded part-skim mozzarella cheese
2 oz. sliced turkey pepperoni (about 32 rounds)
¼ cup chopped roasted red peppers
4 tsp. grated Parmesan cheese
1 tsp. extra virgin olive oil

Preheat the oven to 400°F. Split the pitas in half to form circles.

Place the pita halves on two baking sheets. Spread ¼ cup pizza sauce on each pita half to within a half inch of the edge. Sprinkle each half with ¼ cup mozzarella. Arrange pepperoni slices on top of the cheese. Sprinkle each pizza with 1 tablespoon peppers and top with 1 teaspoon Parmesan. Drizzle the oil over the pizzas.

Bake for 10 minutes, or until the cheese is melted. Remove to serving plates and cut into quarters.

Makes 4 pizzas

Per pizza: 241 calories, 27 g carbohydrates, 13 g protein, 9 g total fat, 16 mg cholesterol, 4 g dietary fiber, 704 mg sodium

How to Overcome a Slump

Question:

I find it easy to motivate myself for a while, but then I enter a period of hating exercise and I lose all motivation. How do I get over these slumps?

Answer:

Motivational slumps are very common. But there's no need to worry — there are lots of things you can do to help you get over them! Start exercising with your honey or a friend and motivate each other, making sure you mix up your exercise routines so you don't get bored. Also, don't forget to pump up the volume on your favorite exercise tunes! Music can give you energy and get you moving! Whatever you choose to do, make sure you're patient, and stick with your workouts. Eventually, your motivation will return and the slumps will be a distant memory!

What's in Your Cookie Jar?

When you're in need of comfort, a reward, or a distraction, do you reach for food? That's what many of us feel as though we're programmed to do. But there are plenty of healthy ways to give yourself a lift or distract yourself that don't involve food. This week we're going to give your old cookie jar a makeover.

Perhaps you used to reach for cookies to perk yourself up when you were feeling down, or to indulge yourself when you did something well. But now you're changing that old pattern. So why not use your cookie jar to store some new ideas for healthy treats?

The trouble is, when you are feeling bored or stuck in a rut, or just feeling as if you need a lift, it can be hard to come up with ideas. So, in the spirit of the Duke program, we ask you to plan ahead — to come up with ideas now that you can use later, when you really need them.

First, take some small slips of paper and write down ideas for things you'd like to do if you had some spare time on your hands. You might want to fill two jars: one for activities that take just a few minutes, and another for activities that may take an hour or two. However you choose to organize your ideas, the point is to come up with fun or relaxing activities that you enjoy.

Here are some examples:

• Taking a long bath
• Hitting some golf balls
• Enjoying a cup of herbal tea
• Listening to relaxing music
• Reading a book
• Taking a walk
• Doing a crossword or Sudoku puzzle
• Giving yourself a manicure or pedicure
• Calling a friend (write the friend's phone number on the slip of paper)
• Writing a letter or e-mail to a friend or loved one
• Drawing or painting a picture
• Creating a photo album or scrapbook
• Spending time on a hobby, such as knitting or woodworking

As you can see, you can fill the jar with all kinds of new and exciting ways to comfort, uplift, and even inspire yourself. Then, when you find yourself bored or in need of a pick-me-up, just reach into the "fun jar," grab a slip of paper, and do what it says!

Push Past Your Weight-Loss Plateau!

Have you hit the dreaded weight-loss plateau? You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently! Before you get frustrated and throw out that scale, take a deep breath. I have a few tricks that just might push those numbers down again!

The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again. If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time. That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.

It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week. Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day? Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!

Finally, shake up your fitness routine by increasing the intensity. Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps. If you're not yet doing any type of strength training, add it to your routine ASAP. Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising. Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!

Challenge yourself to put my proven steps to the test — starting right now! I know you'll be thrilled with the results!

Learn to Meditate

You've probably heard about the benefits of meditation, but did you know that a regular meditation practice may help you fall asleep or sleep more deeply? Meditation is not as complicated as you might think. In fact, there are a number of simple ways to meditate — gazing at a candle flame, sitting alone in a quiet space, or following a guided meditation DVD or podcast. If you're up for it, consider taking a seminar about meditation and its benefits. Besides learning a particular type of meditation, you can also ask questions and learn more about how meditation has affected others.

The most convenient aspect of meditation is that you can do it anytime, anyplace, and for as long or as briefly as you want — just five minutes can provide results. Plus, it costs nothing; all you need is a quiet location and time to be relaxed and alone with your thoughts!

With time, you may notice that your regular meditation practice has some additional benefits. It may help alleviate feelings of stress, depression, or anxiety, and it may even lower your blood pressure. With all those benefits, what do you have to lose?