Build Muscle to Lose Weight

I often meet people who are looking for a secret, magic weight-loss trick. They want to know how they can burn the most fat in the least amount of time. What do I tell them? I always give the same response, and that's that there isn't any magical weight-loss answer. Burning fat efficiently boils down to one thing — building more muscle!

That's right: A major key to revving up your metabolism is muscle mass. The reason? Muscles demand more energy from your body than fat does; the more muscle you add to your body, therefore, the more calories you'll be burning throughout the day. In fact, studies show that for every pound of muscle you add, you automatically burn an extra 35 to 50 calories per day — and that's while going about your normal activities. Even at rest, muscle burns almost twice as many calories as fat.

Women are often hesitant about doing the strength training with weights that's necessary to develop muscle — they're afraid they'll look too bulked up or masculine. It's time to change that thinking! Building muscles is a must when it comes to losing weight, and the exercises in your Fitness Planner won't cause you to bulk up. Rather, these strength moves tighten and tone and eventually redistribute your weight in a healthy way. Your arms and legs will feel firmer, your body will feel stronger, and you'll be burning more calories daily — even when you're sleeping! Wait — that sounds like a magic weight-loss trick to me!

Step It Up

Do you know how many steps you take in a day? You can, with a pedometer. In fact, wearing one is a good way to gauge how much activity you're getting while just going about your daily activities. It can tell you whether you're active enough or whether you should build some more movement into your day.

The Centers for Disease Control and Prevention and the U.S. Surgeon General recommend a minimum of 10,000 steps per day (roughly four miles). If that seems like a lot, remember that every step you take during the day counts toward the total. When you add up all the steps you take walking among the different rooms in your home, down the hallway at work, and to and from your car, you'll see that it's an achievable goal.

If you don't own a pedometer, consider buying one. Look for a basic model that's easy to operate and easy to read. You don't have to get anything too expensive — there are many decent basic models available for less than $20.

Start by wearing the pedometer for a few days to get a feel for how many steps you're taking now. If it's less than 10,000, challenge yourself to work your way up there. Little changes like parking further away from your office or the store, taking the stairs instead of the elevator, and walking over to talk to your work colleagues instead of shooting them an e-mail can really add up. Remember that the number on your pedometer is an estimate of your steps. If it is off by a few steps, don't worry about it — just focus on how much you are moving during the day.

This week, buy and use a pedometer to keep track of your activity level. Soon, you'll find yourself looking for excuses to get moving!

Just Say No! (It's Okay!)

Does your to-do list make you want to run and hide? Mine does sometimes, particularly because I always have several projects I'm working on and my husband and daughters are also involved in plenty of activities and events.

I really like to help out my family, friends, and neighbors whenever I can, but in the past few years I've gotten better about learning when I should say "Sorry, but no." I find that it's helpful to decide which obligations in your life are the most important — then you'll be able to prioritize. As for the others, learn to say a polite but firm no!

Saying no protects your time and energy, but it can be hard to muster the courage to do — especially if you're someone who likes to please others. To get into practice, try saying "No, but thank you for thinking of me." It helps to thank the person for the opportunity before you turn him or her down, and you'll be less likely to feel guilty afterward. You can also give the person a reason you can't help, if you have one and are comfortable sharing the information — or you can just say that you've been overextending yourself lately and need to cut back.

Yes, you'll feel guilty for a few minutes, but think how relieved you'll be afterward! I believe that it's possible to pitch in and help your friends and neighbors and kids without feeling overwhelmed and overcommitted — just decide which efforts you want to make and don't be afraid to turn down the rest. You owe it to yourself!

A Healthy Take on Italian Food

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

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

This Bread Is Bananas!

I like to make this bread the day before I serve it because it just gets better as the flavors have a chance to develop. Also, don't worry about having a smooth batter — the bananas will be lumpy and can stay that way. If you like, you can add some nuts to the batter — walnut pieces work especially well and taste best if you toast them beforehand.

Banana Bread

Ingredients
2 cups whole-grain pastry flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup sugar
1 large egg
3 tablespoons canola oil
1 cup mashed overripe bananas (about 2 medium)
1/2 cup light vanilla yogurt
1 teaspoon vanilla extract

Preparation

Preheat the oven to 350°F. Line an 8-inch by 4-inch loaf pan with foil, letting the ends hang over. Coat the foil with cooking spray.

In a large bowl, combine the flour, baking powder, baking soda, cinnamon, and salt.

In a medium bowl, whisk together the sugar, egg, and oil until well blended. Whisk in the bananas, yogurt, and vanilla extract.

Add the wet ingredients to the dry ingredients and stir until just blended. Scrape into the prepared pan.

Bake for 45 to 50 minutes, or until the loaf has shrunk from the sides of the pan and a wooden pick inserted into the center of the loaf comes out clean. Transfer the pan to a wire rack and let cool for 30 minutes. Using the foil, lift the bread out of the pan. Carefully peel off the foil and let the bread cool completely on the rack.

Makes 12 slices

Per slice: 140 calories, 25 g carbohydrates, 3 g protein, 4 g total fat, 20 mg cholesterol, 2 g dietary fiber, 190 mg sodium

Help for a Common Leg Problem

Q: What can I do about my varicose veins?

A: The problem with varicose veins, which many women have, is that they're often progressive (that is, they get worse over time), and they can't be prevented.

But don't lose hope! There are things you can do to minimize their effects. Here are a few ideas: Try not to stand in one place for longer than 15 minutes, avoid sitting for more than 30 minutes at a time, don't wear socks or stockings that leave marks on your legs, and wear support hose with graduated compression (tightest at the ankle) — especially if varicose veins run in your family or if you stand a lot at work.

And of course, exercise! Walking and biking are especially good because they help develop the calf muscles and boost circulation in the legs.

How to Beat Binge Eating

If you're inclined to binge, the most important thing you can do for yourself is to examine the emotional reasons for it. I know that processing such emotions is hard and takes time, but there are some good techniques that can help you modify your behavior and combat binge eating while you work on the underlying issues. Here are a few:

Banish binge foods from your environment. Don't buy or let into your house whatever you're prone to bingeing on — whether it's cookies, chips, or ice cream. After all, you can't eat what's not there.

Decorate your fridge with images that motivate you. I have two pictures on mine: One is a photo of my cellulite, and the other is of Olympic swimmer Dara Torres. Let me tell ya, there is nothing that will turn you off to eating too much like pictures of cottage cheese on your butt.

Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.

Try taking up a hobby. Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.

Do something to screw up your binge. In other words, pamper yourself with something that's positive rather than self-destructive. Get a mani-pedi. Take a relaxing bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from the temptation of food.

It takes time to break a bad habit, so it's good to have some techniques to fall back on when life gets the better of you! Remember to take it one day at a time. If you do end up bingeing, work out a little harder the next day. Every day is a new one — got it?

Help Yourself by Not Helping Yourself!

Time to reminisce about being a kid! I want you to think about dinnertime in your home when you were growing up. Did your mom or dad make you force down all of your dinner before they let you have dessert or leave the table? If so, you're probably a member of the "clean plate club"! That is, your childhood mealtime experiences trained you to be most satisfied after dinner — and other meals too — when you clean your plate and don't leave anything over. Does that sound about right to you?

If it does, this could be what is standing in the way of successful weight loss for you. You're using a visual cue — an empty plate — to decide when you should stop eating, rather than relying on the internal cue of your tummy and how full it is. But don't feel bad! Many of us do this. And now researchers have figured out a way around it. Here's the science: Serve yourself less! Researchers have figured out that you can eat up to 20 percent less and feel just as satisfied. So when you're serving yourself dinner — or any meal — put about 20 percent less on your plate than you think you'll eat. Put away the rest of the food and only then sit down to eat. Most likely, when you clean up that plate, you won't be hungry for any more food.

Here's another trick: When you take a smaller portion of the main course, load the rest of your plate with lots of vegetables. Your eyes still see a full plate, even though there will be fewer calories on it, so you will still feel satisfied. Also, try switching to a smaller dinner plate. This easy change will save you calories and fat grams every day — which add up to pounds lost!

Let's put this trick-your-eyes plan into effect in the coming week. Think you can do it for at least five dinners? I know you can. Give it a shot and see how you feel!

Think Outside the Box

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

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

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

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

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

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

All About Gout

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

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

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

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

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

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

Pay Attention to You

When is the last time someone asked you how you were feeling? More important, when is the last time you asked yourself that question?

As you work on shaping up and becoming a healthier person, keep in mind that there is more to this effort than just changing your appearance. Just as you can gauge your weight loss by stepping on a scale regularly, you can, and should, measure your progress another way — by taking stock of how you feel. Is your energy level increasing? Are you getting enough sleep? These are all important signs of good health — and by paying attention to them, you'll be doing yourself a big favor!

Remember that a strong component of a healthier lifestyle is feeling good, not just looking good. Be alert to changes in your energy level, your mood, your interactions with others, how quickly you fall asleep at night, and how rested you feel in the morning. Record your observations in your journal, and be honest with yourself about your high and low moments. It's exciting to review your Journal later and realize how far you've come — not to mention how great you feel!

All these signs are just as important as your size, if not more. Be proud of yourself for how far you've come!

Coping With Cravings

Today, let's focus on cravings. You know, those urges that tell you to stop everything and eat a certain food? The truth is, these cravings and urges are normal and to be expected. They are not a sign of failure. Instead, they provide an opportunity to learn what your triggers are.

Try thinking of cravings as ocean waves. Just as a wave recedes after it peaks, a craving will recede if you do not feed it with your thoughts or actions. Instead of giving in to a craving right away, give it some time to pass. Distract yourself for a few minutes by reading or writing in your journal, taking deep breaths, going for a walk, talking about how you feel, or using such positive self-talk as "This urge won't last forever, and I am in control. I am feeling uncomfortable, but I can wait this out." Remember, bingeing might make you feel better for a short while, but you will feel better in the long run if you find a healthier outlet instead.

After a few minutes, check in with yourself. Feeling better? If not, give yourself a few more minutes. Once the intensity of the moment passes, look back and try to analyze what was going on at the time the craving began. Can you identify what triggered it? A feeling? Situation? Person? Event?

Once you've identified the trigger or triggers, develop a short list of other ways you can react to them besides eating. In time, you'll learn to recognize situations that trigger cravings in advance and be better prepared to face them. Be patient with yourself. It takes time to break old patterns.

Remember, the more you confront your cravings, the better you will be able to deal with them. So when you experience a craving, don't run away or give in. Use it as an opportunity to become aware of what you really need. Soon you'll be riding the wave instead of the crave!

Compulsive Exercise and Exercise Bulimia

Regular exercise is a vital part of a healthy lifestyle and sound weight-loss program. In fact, most experts suggest that we get 60 minutes of exercise each day for optimal health. But while a little exercise is a good thing, taking exercise to the extreme can cause serious health issues, even death. When few adults exercise regularly, and many struggle to find just 20 minutes to dedicate to a workout, it may be hard to believe that some people place exercise at the center of their lives. But some people feel compelled to exercise above and beyond normal levels, often in a desperate attempt to burn every calorie they consume.

Compulsive exercise is more than a desire to get in the ultimate shape or manage one's weight. Sufferers of exercise bulimia use excessive exercise to purge or compensate for eating binges or simply regular eating, often working out multiple times per day or for three or four hours at a time. Deep down, this disorder has more to do with control than it does the desire to fit into a smaller size of jeans.

The scary thing about an addiction to exercise is that it creeps up gradually, usually among everyday people who start exercising, feel good afterward, revel in the calories they're burning, have a desire to get healthier or lose weight, and therefore start believing that more is better. Oftentimes, people who develop an exercise compulsion don't feel like there's anything wrong with what they do. They think that what they're doing is healthy, and can't understand how others don't see it that way.

Compulsive Exercise Vs. Exercise Bulimia: What's the Difference?
Although the terms are often used interchangeably, compulsive exercise and exercise bulimia are two different things.

Compulsive exercisers build their lives around working out and are genuinely distressed if they can't exercise as much as they feel they need to (or should be). Exercise bulimia is similar, but involves eating binges. People who suffer from exercise bulimia often binge on food and then exercise obsessively to make up for it. Exercise becomes a way to control calories, justify eating, and punish oneself for eating too much or eating the "wrong" things.

Both conditions are indicated by the following symptoms:

• Choosing to exercise instead of going to work or enjoying social activities with friends or loved ones
• Refusing to take any rest or recovery days, even when injured
• Continuing to exercise even when ill
• Exercising to the point of exhaustion
• Never exercising for fun
• Experiencing severe stress and emotional upset, including depression, if unable to exercise
• Obsession with calories eaten and calories burned
• Preoccupation with burning calories throughout the day, even when not exercising

How Much is Too Much?
There is no certain amount of exercise that is automatically "too much" for every person. In general, exercising for up to 60-90 minutes, most days of the week is reasonable and healthy for most people as long as recovery and downtime is built in. Competitive athletes may exercise for hours each day without any problem. The right amount of exercise for you may differ from your friend or neighbor and should take into account your fitness level, lifestyle, current health status and more.

So how do you know if you're exercising too much? It's a matter of attitude and whether your thoughts and behaviors about exercise mirror the list of symptoms described above. When exercise becomes one of the most important aspects of your life, and when your life revolves around exercise, it could be more than dedication—it could be an unhealthy obsession.

Associated Health Problems
Exercise is usually a good thing, but rest and recovery are very important, too. Excessive exercise can weaken the body and cause a host of problems, including:

• Fatigue
• Suppressed immune system
• Lack of menstruation (amenorrhea) in women due to a lack of body fat
• Reproductive problems
• Heart problems (such as muscle wasting and rhythm problems)
• Dehydration
• Arthritis
• Osteoporosis
• Stress fractures and sprains
• Kidney failure

Beyond physical ailments, excessive exercise can cause mental and emotional upset, interfere with normal, healthy relationships, and is often associated with anxiety and depression, too.

If you experience health problems like these that could be tied to excessive exercise, talk to your doctor and take some time off from fitness. If the thought of taking a few days or even a week off from your exercise routine upsets you, that too could be a sign that your dedication to fitness is unhealthy.

Getting a Diagnosis
Compulsive exercise and exercise bulimia can affect both men and women of all ages, races, body types and weights. Because adherence to an exercise program is usually a positive thing that is admired and encouraged, exercise bulimia is often difficult to diagnose. A doctor may ask if the person is exercising and get the right answer (yes), never knowing the extent to which the patient is actually jeopardizing his or her health by taking exercise to the extreme. A physician may first suspect a problem if a woman stops menstruating due to a drop in body fat, which affects estrogen levels, but the condition may be virtually undetectable in men whose body fat levels can be much lower without creating any health problems.

Even if your physician doesn't pick up on these signs, if you read the list above and think that this may sound like you, it's important to discuss your concerns, habits, and feelings with your doctor to find out if you may have a problem—and get help.

Treatment Options
Exercise bulimia can be a symptom of deeply rooted emotional problems. Studies have found that sufferers often come from families where food was used as a way of controlling behavior and battles surrounding food were common. Some bulimia sufferers are highly self-critical and aim for perfection in many areas of their lives. Because they feel they are never good enough just the way they are, they may exercise compulsively as a way to feel worthy and good about themselves.

Traditional treatments for exercise bulimia include support groups, cognitive behavior therapy, psychotherapy, and/or medication, such as anti-depressants. Other treatments include hypnosis and guided imagery, which allows the individual to create a new, positive, body image. The purpose of any treatment path is to gain awareness of the underlying reasons that caused the disorder in the first place, such as feelings of panic or being out of control. It is also important to lower the perfectionist standard and become more self-accepting so that exercise can serve its purpose in your life—not be the center of it.

To learn more about eating and exercise disorders and receive a referral to a health practitioner in your area, contact the National Eating Disorders Association at: 1-800-931-2237 or visit: www.edap.org.

-- By Leanne Beattie, Health and Fitness Writer

Exercise Your Way to Feeling Better About Yourself

If you’re like most people who want to lose weight, you probably think that shedding a few pounds will help you feel better about yourself. And chances are, you see exercise simply as something you need to do to accomplish that goal. But here’s something you may not know: this "necessary evil" approach to exercise may actually be preventing you from feeling better about yourself right now—even before the number on the scale or reflection in the mirror matches up with your ideal.

A simple attitude adjustment may help you start feeling a lot more comfortable in your skin right now—and this, in turn, can make your weight loss journey a lot easier and more pleasant. Here’s what you need to know to decide if you need to adjust your exercise attitude, and if so, how to do exactly that.

Making Friends with Your Body: The Roots of High Self-Esteem
There’s no doubt that feeling comfortable in your own skin is an important part of that “feeling-good-about-yourself” goal (also known as high self-esteem) you're trying to achieve. But the more you learn about the roots of self-esteem, the clearer it becomes that what helps the most has very little to do with achieving some abstract ideal, like a certain weight or look. In fact, there are many, many cases where people work very hard on goals like this—and even achieve them—only to find that they're still unsatisfied and unhappy. What does seem to have major, positive effects on self-esteem is the process of moving yourself—the right way—from where you are towards where you would like to be.

The journey is more important than the destination.

To be a little more precise, the best way to increase your self-esteem is to actively and effectively engage in something that is both good for you and consistent with your expressed goals. Both of these are key elements. If your goal isn't good for you, because it's unrealistic or strongly based on what you think other people want or expect from you (like trying to look like a model when your body can’t naturally achieve or maintain that), then you are going to face problems feeling good about yourself. Nothing you do will ever be good enough.

You’ll have the same problem if your actions aren’t consistent with your goals, like going on an unhealthy crash diet to achieve a healthy weight. To feel good about yourself, you have to treat yourself as if you are already someone worthy of respect and good treatment. If that means “faking it until you make it,” then that is where you need to start.

Exercising the “Right” Way, for the “Right” Reasons
If you are carrying a lot of unhelpful baggage in the form of poor body acceptance, negative body image, or even body-rejection due to excess weight, then exercising the right way and for the right reasons may well be your shortest, fastest, and easiest path away from these problems.

But you’ll need a particular kind of attitude and approach, one that will help you begin appreciating your body for what it can do right now, and allowing it to be your guide and teacher on your journey towards change—not an object of your contempt and ridicule. Here are the basic elements of such an attitude:

• Exercise for the “right” reasons. There aren’t many bad reasons to exercise of course, so in a pinch you should take advantage of whatever gets you going. But certain attitudes and approaches will help you get a better self-esteem boost. It helps a lot, for example, to tell yourself that you are working out because it is good for your body and you want to take good care of your body. When you do that, you affirm that you and your body are friends—not enemies—and you open yourself up for healthy communication with your body, allowing it to tell you what you need. This will work much better than setting out to burn calories so you can get rid of all that ugly fat you can’t stand.
  
  
• Don’t just mark time. Make exercise a challenge and notice how you respond. The simple act of setting personal performance goals and watching yourself achieve them can work wonders. Keep a journal where you record what you do during your exercise sessions, noting the improvements in your capacities over time. Hold little competitions against yourself, trying to improve on your personal bests (not world records) a few times a month, and reward yourself when you succeed. Pay special attention to how exercise affects your mood, and let your body teach you how to use the type and intensity of the exercise you do to influence your state of mind.
  
  
• Turn some exercise time into playtime. You are, among other things, an animal with a body that needs to play. Notice how happy and excited your dog or child is when he gets to go out and play—especially when you physically play together. There is a part of you that still feels the same way. This need doesn’t go away just because you get older, become more serious, or are a little out of shape. The more exercise you can do in the form of sports, games, and other activities that are fun and rewarding themselves, the better. So be creative—turn some of those daily walks into roller skating, ice skating, golfing or Frisbee, racing with your dog, or even belly dancing!

Research shows that individuals who exercise feel better about themselves and their bodies. Once you start a workout program (or begin exercising for the "right" reasons), you'll soon experience the positive changes in self-esteem and body image that regular exercisers of all shapes and sizes enjoy. It's never too late to start feeling better about yourself!

-- By Dean Anderson, Fitness & Behavior Expert

Workout Tips

• Get off balance. Anytime you're on an unstable surface (like using a stability ball or Xerdisc)—and therefore trying to balance—you're developing your core strength. I once had my team pull in their guts and stand on one leg while doing bicep curls to help tone their middles.
  
• When it comes to feeling self-conscious at the gym, we've all been there. You need to focus on what you need to do. Find your gym. Find one thing that you could do at that gym. Take care of yourself, and then just go on through the rest of your day.
  
• Sometimes working out means not even going to the gym. I find that if I had a couple of 10-pound weights, for instance, or even 5 pound weights in my house, I could do a workout.
  
• Men love to work their pectorals (chest), but working out the chest can help women, too, by lifting sagging chests and breasts. In addition, chest muscles are essential in sports like tennis, free-style swimming, and any sport where you throw a ball.

"Which is better for Weight Loss - HiiT, Tabata or Steady State Cardio”?

“Which is better for Weight Loss - HiiT, Tabata or Steady State Cardio”? Many of you may not be familiar with or fully understand exactly what these different types of cardio are, so let me first take a moment to define each of these terms.

What Is HiiT Training?

As I mentioned in a previous article of mine HiiT stands for High Intensity Interval Training and is considered by many to be one of the best ways to burn fat without causing your body to burn your own muscle tissue. This is because HiiT utilizes a lot of fast twitch muscle fibers and this helps to maintain lean muscle during your cardio workout, not lose it. This is important because you don’t want to lose the muscles you have worked so hard to gain.

Usually, HiiT workouts are only 15 to 30 minutes in duration, including the warm up. All HiiT workouts follow a similar strategy of short and intense workout sessions that alternate a high intensity work interval with a lighter intensity recovery interval. The most popular work/recovery ratio is probably 2:1 for a HiiT workout, but this is not a hard fast rule and different ratios of work/recovery can be used in your HiiT training sessions. Your heart rate during your recovery phase for each interval should drop to between 60% and 65% of your maximum heart rate. During the work phase you should be going all out and your heart rate should be between 75% and 90% of your maximum heart rate. A simple example of a HiiT workout for runners would be to do 10 intervals where you sprint for 30 seconds and then jog for 15 seconds for each of the 10 intervals.

HiiT is a special type of interval training that also offers the important advantage of continuing to burn fat for many hours after your workout has ended. This is known as “EPOC” (Excess Post-Exercise Oxygen Consumption). This fancy term simply refers to the extra calories expended (above resting values) after a workout session has been completed. Studies have shown that the greater the intensity of the workout the greater the increase in EPOC. Since HiiT workouts are extremely intense workouts your EPOC will be much higher than if you had done a steady state workout. This means while you’re relaxing in your family room watching TV after completing your HiiT training session you will continue to reap the benefits of your workout because your body will continue to burn oxygen, calories and fat and a higher rate for many hours. This is not true for many other types of workouts like Steady State Cardio. Some studies, such as the Laval University study, that I have mentioned in another one of my articles, have even shown that you can burn up to nine times more fat after completing your short HiiT session when compared to a one hour Steady State workout. Wow, that sounded too good to be true so I did some research and read the study. After reading the complete study I now have my doubts and later in this article I will tell you why.

What Is Tabata Training?

Tabata training is really a very simple concept and is just an extreme form of HiiT training lasting only about 4 minutes, excluding the warm-up. A Tabata routine alternates 20 seconds of a maximum intensity exercise, followed by 10 seconds of rest. You then repeat this cycle 7 or 8 times. Here is an example of a simple Tabata workout that could be done outdoors on a running track (and yes, while advanced exercisers could also do this on a treadmill, you have to be very careful as this can be dangerous)

1) Run as fast as you can for twenty seconds,
2) Rest for ten seconds
3) Repeat seven or eight more times!

The only difference between HiiT and Tabata training is that all Tabata intervals are usually done at 90 to 100% of your MHR and HiiT intervals vary from 75% to 90% of your MHR. In other words, Tabata means all-out as hard as you can go for every interval, while the work intervals in HiiT Training, though very hard, vary in intensity and only occasionally require maximum intensity. Also, Tabata nearly always is defined as having a 2:1 work to rest ratio while the work to rest ratio in HiiT workouts vary greatly.

Most Tabata training is based on research by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Participants in the study increased their anaerobic capacity by an average of 28% and their VO2max by 14%. This means that Tabata training increases both your anaerobic and aerobic capacity. The Tabata Protocol, published in the journal of Medicine and Science in Sports & Exercise in 1996 concluded that just four minutes of high intensity Tabata interval training did more to increase aerobic (with oxygen) and anaerobic (without oxygen)capacity than an hour of steady state cardio exercise did.

Though there are certainly disagreements between the proponents of Tabata training and steady state cardio, there is no doubt that Tabata training is a great way to improve your cardiovascular fitness in a short amount of time.
What Is Steady State Cardio?

Steady state cardio is any type of cardiovascular exercise performed at a constant intensity over a duration usually lasting anywhere from 20 minutes to one hour. This method of cardio training differs from High Intensity Interval Training because it never changes very much in intensity from the start of the session to the end - hence the name “Steady State”.

Steady state cardio training usually involves low to moderate cardio exercises performed at 60% to 80% of your maximum heart rate. Common Steady State exercises include typical things like, cycling, brisk outdoor walking or walking on the treadmill, a step aerobics class without intervals or a nice jog around the neighborhood. The “talk but not sing” test is a good way to make sure that your heart rate is in the right zone when performing a steady state cardio workout. Make sure you are able to talk but not sing during your cardio session.

So, Which Training Method Is Better For Weight Loss?

I know this is the question and answer you have been waiting for, ha!

Well, the answer is BOTH…but before I tell you why I first need to share the summary of the Laval study to support my answer!

The Laval Study showed there were 27 subjects that were divided into two groups - Steady State and HiiT. Some things I found interesting, yet confusing, in the study were that despite the fact that the participants in both groups had never regularly worked out before, neither group lost any significant weight after completing their program (20 weeks for the Steady State group and 15 weeks for the HiiT participants). In fact the Steady State group collectively lost a total of 1.1 lbs, while the entire HiiT group lost even less - only a couple of ounces! And while the HiiT group reportedly did lose more actual body fat than the Steady State group, it was only 3 times the body fat (even this result is questioned by many people) of the Steady State group, not 9 times as is frequently reported. Ok, so knowing the outcome of this study, there are still many great benefits to Hiit/Tabata training as well as Steady State cardio so let’s look at those now.

A HiiT workout utilizes and will improve both the anaerobic and aerobic systems in your body. The reverse is not true of a steady state cardio workout. A steady state cardio workout will only improve the aerobic system and not your anaerobic system. HIIT workouts are believed to limit muscle loss that can occur with longer duration Steady State cardio workouts. Your goal in weight loss is to lose fat, not burn muscle. Since HiiT workouts are extremely intense workouts your EPOC will be much higher than if you had done a Steady State workout. This means while you’re relaxing in your family room watching TV after completing your HiiT training session you will continue to reap the benefits of your workout because your body will continue to burn oxygen, calories and fat at a higher rate for many hours. Because HiiT workouts are usually less than 30 minutes they are perfect for the person with limited time and a busy schedule.

Tabata is an extreme case of a HiiT workout and usually only lasts for 4 to 10 minutes. This may be the hardest workout you ever do in your life, but it is still a very short workout and you’re not going to burn anywhere near the same amount of calories as you would have in a one hour Steady State workout (calories burned = intensity x duration). I believe that Tabata workouts, as with all HiiT workouts, will continue to burn calories and fat long after you have completed your workout, but how much extra fat and how many extra calories you will burn is still an unknown as far as I’m concerned.

Steady State cardio will usually burn as much or more calories than a short HiiT workout because it is usually done for a longer duration. Steady State cardio is also safer and less likely to cause an injury than HiiT. Injury prevention is why I usually don’t recommend doing a HiiT workout more than two times a week.
So which is better - HiiT, Tabata or Steady State? Well, since each have their unique advantages (and disadvantages) and provide their unique benefits to a well rounded fitness program, I say use them all!!! It provides, great cross training benefits, shock training benefits, timesaver options, keeps you free of boredom and less prone to overuse injuries.

In a nutshell, I have always been a strongly believer that you should always seek variety and balance within your fitness training programs and stay away from anything that screams “the only way” to do something in order to get the best results. I hope this article clarifies any questions you have about these unique training systems as well as encourages you to give them all a try to reap their varied benefits!

by Cathe Friedrich

Resisting Food Advertising

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

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

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

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

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

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

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

Exercise Classes Can Change Up Your Routine

Signing up for an exercise class is a great way to add variety to your weekly cardio routine. And let's face it — misery loves company, right? Having companions with you to sweat through all that cardio can be a great motivator.

Just be sure that if it's a cardiovascular class, it involves a minimum of 45 minutes of activity and keeps your heart rate up. For maximum calorie burn, I recommend working out at 85 percent of your maximum heart rate, or MHR. (To calculate your MHR, subtract your age from 220. Multiply that number by .85 to get your target heart rate.) Wear a heart rate monitor or check your pulse a few times during the class to make sure you're staying on track.

Go to your local gym or fitness center and see whether you can get in on one of these bad boys:

Spinning: Climb on the bike and pedal to motivational music and instruction. Spinning doesn't require a whole lot of coordination, and you can go at your own pace; in any case, it's a real calorie burner.

Step: Start stepping up and down to the beat of your step aerobics instructor. The stepping motion offers a boost to cardio by adding another level of intensity.

Boot camp: This high-intensity workout will kick your butt — in a good way. It's a combination of cardio and strength training, and it works the whole body.

Kickboxing: A personal favorite of mine, kickboxing aerobics classes incorporate punching and kicking motions and are great for toning muscles and releasing pent-up stress.

Tighten Your Belt With Budget Exercise Tips

Just because money’s tight doesn’t mean you have to eliminate work-outs from your life altogether. There are tons of things you can do to stay toned that are free - or practically free – and many of them are literally at your fingertips. We've come up with 15 great ways to work out for less. So now, there are no excuses. Read up and get moving!

Ditch the Gym This might seem obvious, but lots of people with gym memberships worry that they’re “locked in” to their contract and can’t get out – even when they’re broke. This might not be true. Check to see if you can put your membership on hold at a reduced fee. Even if it’s not usually in your gym’s policy, they might go for it because they'd rather have your reduced fee than lose a member. If you’ve been a member for a long time, there might not be a cancellation fee. If there is one, it still might be cheaper than paying for a whole year of gym membership. You’ll have to do the math.

TV Workout Work out while watching your favorite TV show and you’ll drop pounds without even knowing it. Here’s how to make it work best: During the show, do low-impact, low effort exercises like leg lifts and squats so you won’t miss anything important on the show. During the commercial breaks, that’s when you do crunches, push-ups and other exercises that require more exertion and focus.

Low-Cost Must-Haves If you want to get a serious workout without joining a gym or spending a ton of money, there are two pieces of “equipment” you need to own: a resistance band and a jump rope. Resistance bands are available in a range of colors that relate to their stiffness or resistance and literally one band can strengthen your entire body. You can find exercises for resistance on the internet, or by asking the sales person where you purchase the band. A jump rope can be one of the cheapest ways to add cardio without leaving the house or getting on a treadmill. Again, the internet is filled with tips on how to maximize a cardio workout. So get jumping!

Use Your Community You’d be surprised how many ways there are to do group exercises classes- for free! Many yoga studios offer a community class at least once a month that’s free or dirt cheap; adult education programs often and some other great resources for free exercise are hospitals and other health care facilities.

Try Everything Once You canceled your gym membership because you’re on a budget. Now you need to find another one. Well, at least one that you can try out for free! Almost every gym offers a free trial period to potential members. Max out on trial passes to gyms in your area – and you won’t be maxing out your wallet. This is a great tool for winter exercisers who need some indoor respite from the cold weather. All you need is a few weeks here and there, and you can head back outside when the weather’s ready to co-operate again.

Play a Sport You might not be in high school or even college anymore, but many communities have local adult sports programs – softball teams, hockey teams (even for women!) and in-line skating clubs and programs, to name a few. Go online and search for the kind of team sport or group exercise activity that appeals to you and see if it’s available in your community.

Beg, Borrow (But Don’t Steal) You don’t need to own your own home gym to get a great workout. Chances are, you know someone with at least one piece of exercise equipment lying around that’s not being used right now. Ask if you can borrow it. They’ll be happy to know someone’s putting their dumbbells to good use!

Houseworkout 30 Minutes of vacuuming burns 75-125 calories; washing dishes burns around 77 calories; window washing burns 105 calories and mopping the floors will sweat off 112 calories per half hour. Makes you want to put on your apron and get scrubbing, doesn’t it?

Can It Think you don’t have any exercise equipment? Think again. Inside your cabinet are cans, dried goods and other “weights” that you can use in a pinch to buff up biceps and tone thighs. Hold cans like free weights for bicep curls and use bags of rice or beans, or even frozen vegetables as a leg weight while doing leg lifts.

Gym On Demand If you hate to work out alone but can’t afford classes, don’t sweat it. Most “On Demand” cable tv features include an exercise section. Check it out! And if you’ve watched your old Jane Fonda dvd so many times you know each word by heart, it's time for a new one - for free at the library! Every town and city has one, and there’s no time like budget-time to start using yours.

Leave The Car At Home Even just once or twice a week, riding your bike to work or using public transportation that involves a little bit of walking, can do a world of good. Some hard-core free workout junkies actually run to and from work! We don’t know if everyone’s ready for that, but leaving the car at home is good for the environment - and good for you!

Personal Stairmaster Somewhere in your house, there is a set of stairs. Even a small one, we're sure. If you have a full staircase, use it and “do the stairs” like they do in Hollywood. Literally, walk, then run, up and down your stairs as a cardio additoin to your indoor workout. You can also use any small set of stairs to stretch out your calves and shins before and after a workout.

Take a Hike Most of us live near (within 100 miles of) some kind of mountain range, canyon or at least a relatively high hill. Find that piece of nature and take advantage of it with an invigorating weekend hike. Start with something manageable like 5 miles (2.5 out and 2.5 back) and work up to more challenging hikes. Never hike alone though, and if you want to get even more into hiking, consider joining your local Sierra Club. Dues only cost $25 annually and most areas have tons of fun hikes that you can join, with experienced members and trail leaders.

Walk on the Beach Walks (or runs) on the beach are fantastic at almost any time of the year (with the right clothing) are a great way to strengthen your ankles and burn even more calories than walking on paved roads or even dirt trails. Plus, nothing beats that fresh sea air!

Get Frisky According to some studies, you can burn up to 300 calories per hour of vigorous love making, so next time you and your partner are looking for a great way to work out together, head for the bedroom and get physical!

By Kristen Kingston

Give Yourself a Fitness Makeover

Are you bored with your exercise routine? Do you dread taking the same walking path around the neighborhood or hitting the treadmill at the gym for the zillionth time? Always doing the same thing can zap your motivation. That's not good! Exercise should be fun, invigorating, and energizing! If it's not, it's probably time for a fitness makeover!

A fitness makeover is simple and fun. All you have to do is find different ways to get your heart pumping and your muscles working. Here are some ideas you can try:

• Get a partner. Everything is more fun when you do it with someone else! Plus, having a partner increases your accountability — you're less likely to break an exercise date if you know someone is counting on you. Enlist your spouse, a neighbor, or a friend and work out together. Go for a walk, pick each other up for the gym, or just lift weights together in your basement — it doesn't matter what you do, as long as you are moving!
• Sign up for a class. If you're used to working out alone, a workout class will make exercise exciting for you! The music is upbeat, the other people in the class motivate you to push yourself, and the instructor is there to direct you and correct your form. Check out the class offerings at your local community center, park, or gym.
• Take a walk to the library or video store and browse the workout section. So many types of workout videos are available — from kickboxing, dance, and Pilates to step aerobics, Tae Bo, and bootcamps — the possibilities are endless! And best of all, you can try these new routines in the comfort of your home, return them, and borrow new ones so you can constantly vary your workouts.
• Put on your explorer's hat and go on an adventure! Call up the parks department in your city or town — or look online — to locate beautiful walking or biking trails. Then hit a new locale each week. Walking tours are also a great way to get to know a place.
• Dress the part. It may sound silly, but a new workout outfit can freshen up your fitness routine! The right shoes make all the difference, so treat yourself to a new pair. If you don't want to splurge right now, pick up fun and affordable workout clothes at local discount stores.
• Kick up your heels on the dance floor! Go out with your significant other or friends and dance the night — and the unwanted fat — away. You can burn around 300 calories an hour by dancing fast or line dancing. Or just turn on some music in your living room and dance to get your heart rate up. Why not sign up for that dance class you've been interested in? It'll help you stay fit and have fun!

Starting next week, challenge yourself to take your workout to the next level by trying something new. Remember to choose activities you enjoy — or you'll just be working against yourself!

Put Your Best Foot Forward

Have you ever heard the expression, "Fake it 'til you make it"? It's great advice to follow if you aren't feeling confident. When you're not feeling your best, try to look as though you are. Dress in a great outfit, take time with your hair and makeup, or pay attention to good grooming — or all three. Look your best and soon your insides will catch up with your outsides. It's true — you'll be on your way to a happier and more confident you!

Dressing with confidence can take years off your looks, regardless of your size. And the time to start dressing that way is right now — not when you reach your goal weight! Try these tips on how to dress to impress:

• Get fit. Think baggy, loose-fitting clothes hide the extra pounds? Wrong — they actually bulk up your frame! Don't be afraid to wear clothing that skims your curves — just don't go skin tight!
• Pick color. The key to getting a "Wow!" out of an outfit is color. Choose the right hue for you and you'll hear, "That looks great on you!" every time. Talk about a confidence booster!
• Accessorize. What's in your jewelry box? It doesn't have to be expensive, but it should have style. Remember, accessories can make (and sometimes break) an outfit. So choose your jewelry — and shoes and bag — as carefully as your clothes. Including those special pieces in an outfit can really make you feel great!
• Finish the look. The details finish the look — a flattering haircut, clean nails, well-cared-for skin, and tasteful makeup all send the message that you've got it together. Don't skip these small but important details!

Go on, fake it until you make it! Put your best foot forward — you're so worth it!

Restless Legs Syndrome

While most people might not associate restless legs syndrome (RLS) with a struggle to stay fit, this relatively common but often untreated condition can zap your energy, leaving you with little left to work out, eat right, and generally take good care of yourself.

Could you be among the estimated 1 in 10 people in the U.S. with RLS? It's possible, if these symptoms sound familiar:

• A strong urge to move your legs, accompanied by feelings of discomfort such as itching, creeping, tugging, or pulling. These feelings occur when your legs are at rest, and they subside when your legs are in motion.
• Insomnia or interrupted sleep as a result of the urge to move your legs.

In most cases, the cause of RLS is unknown. Some cases of RLS have been linked to deficiencies of iron, vitamin B, or folate; in these cases, a healthy, balanced diet or supplements can help to relieve symptoms. Sometimes RLS is linked to another health condition, like peripheral neuropathy (loss of sensation or pain, particularly in the limbs, which may be a complication of diabetes or other disorders), impaired circulation (for instance, varicose veins or swelling in the legs), or Parkinson's disease (a nervous system disorder associated with tremors and impaired movement). In these cases, treating the underlying condition can help to alleviate RLS symptoms. RLS may have a genetic component as well, as some cases seem to run in families.

Because certain drugs can aggravate the symptoms, be sure to tell your doctor about all medications and supplements you take. Drugs linked to RLS include antinausea drugs like metoclopramide (brand name Reglan), antiseizure drugs like phenytoin (Dilantin), antipsychotic drugs like haloperidol (Haldol), and some cold and allergy medications.

If you suspect you might have RLS, ask your doctor to evaluate you for this condition. Avoiding caffeine, nicotine, and alcohol may help reduce the symptoms. Prescription medications are also available that can calm the symptoms and help you get a better night's sleep.

Eat Right on the Road

Heading out of town? If you travel a lot, you know how tricky it can be to stick with your eating plan. But just because you're in a hotel or a restaurant doesn't mean you can't eat well. Follow these tips and you'll be good to go!

• Eat as you would at home. You've gotten so good at measuring your portions, and now it's time to take that skill on the road. If your order arrives and it's enough for three, make sure you stick to just one sensible portion. If you have a fridge in your hotel room or are staying with friends, you can ask the waiter to box up the extras before you even start to eat so you won't be tempted — and you can enjoy the leftovers as a guilt-free meal on another day.
• Snack before you go. If you know you'll be tempted by rich foods, have a snack before dinner. You'll feel fuller and will be less likely to indulge once you arrive at the restaurant.
• Know the lingo. Avoid menu items that are described as "au gratin," "crispy," "fried," or "creamy." These are the buzzwords that signal major calories! Stick with choices that are baked, broiled, poached, or steamed instead. Now, that's menu smarts!
• Substitute.If a dish comes with fries, don't hesitate to ask for it with a salad or a veggie instead. Likewise, if a meat or veggie is prepared with lots of heavy oils, ask about lighter preparation options or chose another dish. Restaurants want to make you happy, so chances are they'll be willing to help.
• Share. If you're dining with a friend, split an entrée, an appetizer, or even a dessert! It's a simple way to cut calories and not feel deprived.

Don't dread the pounds you envision you'll gain on your next vacation or fall off the wagon on your next trip. By thinking ahead, you'll be equipped to travel in healthy style!

Boost Your Body Image

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

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

Remember, few people fit into or can ever obtain the supermodel standard of beauty. Yet, media images bombarding us with cellulite-free thighs, rock-hard abs, and flat tummies create unreasonable, expectations and can leave us feeling inferior if we feel we don't measure up.

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

Healthy Preworkout Snacks

Do you often have a snack before your workouts? While eating before you exercise may seem a little counterintuitive — after all, isn't one of the aims of exercise to burn calories? — it can actually be a good move. If it's time for your workout but you haven't eaten anything for a few hours or more, a snack can give you the energy you need to get going. And it can prevent you from being so hungry when you're done exercising that you make poor food choices.

The best preworkout snack is one that includes carbohydrates, which provide an energy boost, and protein, which sustains the energy boost and helps you feel satisfied longer. Here are some ideas:

• Half a bagel with low-fat cream cheese
• An apple with reduced-fat cheddar cheese
• A banana with peanut butter
• Yogurt with berries
• A few crackers with tuna
• One slice of bread with turkey

The key is to keep your portion small — around 50 to 100 calories. Eat your snack 30 minutes to an hour before you work out, keeping in mind that the body takes a little longer to absorb the energy from foods containing fat.

And before you stock up on energy bars or other products that promise to give you a boost during your workout, take note: While these products can be a convenient option, they can also be high in calories. If you do choose a sports bar, look for small ones that contain 100 calories or less.

Are You Feeling the Crunch?

Stomach crunches are a great way to tone that common problem area — the lower-stomach pooch. But if you aren't doing them correctly, you won't get the rock-hard results you want! Here's how to do them the right way: Lie on your back with your knees bent and your feet flat on the floor. If you are a beginner, or have neck problems, you can place a pillow under your head and neck. Press your lower back firmly to the floor; there should be no arch at all during the entire movement.

Rest your head in your hands, keeping your neck and shoulders relaxed. Tighten your abdominals to slowly lift your shoulders off the floor about six inches. Exhale as you crunch up. Remember to squeeze your abs to do the lift. Don't rock in an effort to gain momentum, or try to pull your head up with your arms. It helps to keep your elbows back and your chin up, as if you were holding an apple between your chin and your chest.

Slowly relax your stomach muscles to lower your shoulders back to the floor. Don't rush it. Focus on your form as you move through the crunch from start to finish. Do two sets of 8 to 12 crunches each. Fabulous!

Tips for Controlling Your Appetite

If you suffer from constant food cravings, there are some steps you can take to remedy the situation. The first step is to make sure you're eating correctly for your metabolic type. If you're certain that you are eating as you should for your metabolic type and you still feel hungry all the time, consider these tips to curb your appetite:

Don't skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don't go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.

Drink tons of water. When you feel as if you're starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.

Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of "checks and balances" system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.

Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn't growling, and you're not weak or tired, you're probably emotionally unsatisfied in some way rather than genuinely physically hungry.

Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you'll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.

Don't panic. You can and will lose weight. Even if you're eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.

Do not beat yourself up! Sometimes we slip up, and that's okay — healthy living is not an all-or-nothing proposition. I'm here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let's see how you do.

When Life Throws You a Curveball

Even if you're not a baseball fan, you know a curveball is a tricky pitch: It doesn't follow the path you expect, it can surprise you by arriving when you're not ready for it, and if you're not careful, it can leave you with a painful bruise. That's why we refer to unexpected developments in life as curveballs.

Change can be an unsettling experience. And yet, it's been said that the one thing you can count on in life is change. Life's curveballs often force you into situations you wouldn't have chosen otherwise. However, if you look at change as an opportunity rather than an obstacle, you can harness the opportunity to change and guide it to your advantage.

The key is to use problem-solving skills when you're coping with unexpected change. Identify the problems that the change presents, come up with a plan for dealing with them, and then try the plan out and adapt it as necessary. In addition, try these tips:

• Look at the big picture. This can help you gain perspective on how the change fits into your life. It's the whole game that counts, not a single inning.
• Stay on base. Turn to the constants in your life — your values, beliefs, and passions — as a way to offset the discomfort the unknowns of change can bring.
• Be realistic. Expect that there will be some difficulties along the path of change and that things may not happen as quickly or as easily as you want.
• Take care of yourself. Get plenty of rest and exercise, and eat a balanced diet. Avoid self-destructive coping techniques like binge eating, drinking too much, or burning the candle at both ends. They'll just leave you less able to cope with the stress of change.
• Ask for help. If the change is too confusing or overwhelming to cope with on your own, ask for help in facing the challenge from others.

Take some time this week to think about how you've handled change in your life in the past and what you'd like to do differently going forward. Are there changes in your life you are fighting now? Write in your journal about what they are and how they could be good for you. Soon, life's curveballs won't throw you for such a loop.

Live Stress-Free!

Had a run-in with your boss or a fight with your sister — and can't stop thinking about it? Are you overloaded with projects at work and errands at home? Our lives are jam-packed with stress — and that can take a toll on our body and health. Long-term uncontrolled stress can cause chronic conditions like high blood pressure, headaches, and ulcers. Stress can also weaken your body's natural defenses so you're likely to get sick more often.

You don't have to live with stress! There are so many simple ways to cut stress and take back control of your life.

• Say no! If you don't have time for or can't realistically accomplish someone's request without straining yourself, do not agree to it. In most cases, people will understand that you need to put yourself first. If you can't say no to your boss, for example, try not to take on more than you know you can handle.
• Set priorities. We don't always have the luxury of saying no to daily tasks, so stay organized by making a list of everything you need to do. Prioritize your list so you can take care of the most vital items first.
• Stay positive! Stress is not inevitable; it's the way your body reacts to the situation you're in, so it's completely controllable. Keep yourself calm by maintaining a positive attitude. It helps to choose an inspiriting mantra that you can repeat to yourself or image that you can visualize.
• Burn off your stress! Go for a brisk walk or bike ride, or lift weights to let off some steam. Exercise causes the body to release endorphins — chemicals that help you feel better — which help reduce your stress level.
• Practice deep breathing. When we get stressed out, our breathing tends to speed up. So take a break and sit somewhere comfortable and quiet to focus on taking deep breaths, inhaling and exhaling slowly. Playing soft music can enhance the calming effect.
• Treat yourself! If you had an unusually stressful day or just finished a big, stressful project, go ahead and reward yourself! Not with food, of course, but with something that will help you relax. How about a pedicure or massage, a long bubble bath, or a great book you can curl up with?
• Reach out to others. We can't do it all alone, so don't be afraid to ask for help if you need it. A co-worker or supervisor may be able to shed light on a work problem, while your spouse or kids can pitch in to help with household stresses. Even if you must take care of some task or problem yourself, it still helps to talk it over with a friend.

There's no reason to be bogged down by stress for another day. There are seven stress-busting strategies here — put one of them to work every day in the coming week!

Eating for Exercise

Before you work out, fuel up!

It's important to fuel up before exercise, says Biggest Loser Club nutritionist Greg Hottinger, 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)

Healthy Drive-Thru Secrets!

You're famished—or the family's starving and clamoring for you to pull into the next fast-food drive-through or risk mutiny. Saying a reluctant 'yes' to the double cheeseburger, fries, and biggie cola might make everyone happy...but get a grip. The wrong drive-through choices can rack up over a days' worth of calories, fat, and sodium in a single meal.

It doesn't have to be that way. You can emerge from the drive-through lane with delicious, satisfying food that will make you and your passengers happy--if you take advantage of healthier options offered by most fast-food chains these days...and if you know how to avoid added-calorie pitfalls.

Skip these calorie traps:

• Anything with the words "ig" "double" "triple" "king" or "supersized." A double cheeseburger packs nearly 700 calories; a triple, over 1,000. At one chain, a double quarter-pound cheeseburger's got a half of a day's calories (730) and nearly a day's sodium: 1,330 mg. Another popular chain's whopping big double burger with cheese has 1,060 calories.
  
  
• Medium, large, or supersized fries. Love fries? Resist the urge to go big. A "large" order has about 500 calories and a king-size, 600. If you've gotta have fries, make it a special once-a-month treat and go for the smallest possible portion of salty, greasy fried potatoes. At most chains, it packs about 250 calories.

Eat Right and Feel Gorgeous

I'm sure you've heard the saying, "You are what you eat." Well, forget about weight for a minute — this saying is true when it comes to your looks too! Certain foods help your body feel great — and luckily, the same foods that keep you healthy and fit also help keep you looking your best. We can thank Mother Nature for that!

Incorporate these miracle foods into your diet, and you'll notice the difference in your appearance right away! All of these foods are also perfect for a healthy, low-fat diet:

• Citrus fruits help your body form collagen, which is essential to keep skin looking young and smooth!
• Tomatoes are rich in vitamins A and C and potassium — all of which help give skin a radiant glow!
• Garlic is said to combat wrinkles and help restore tissue. It's like a natural antiwrinkle cream!
• Dairy foods — like skim milk, low-fat yogurt, and low-fat cheese — help keep your bones and teeth strong, and your smile bright!
• Sweet potatoes are packed with vitamin A, which promotes clear, smooth skin!

Remember: Good looks are about much more than being thin or having expensive makeup, hair, and clothes. Enrich your looks by being smart about food, and get that beautiful glow naturally!

How to Read Medical Headlines

Being able to separate the credible from the hype is key to understanding what the latest medical research means for your health. When you're reading, watching, or listening to a medical news story, look for the following criteria:

Original studies: A medical news story should tell you who did the research, when it was done, and where the research was published or presented. Stories that don't say where the research comes from should be questioned.

Rigorous research: Pay attention to the details of how the study was done. Were many people involved (hundreds or more) or just a few? Was it a human study or one done on animals? Was there a control or placebo group? How long was the study period? Who funded the research?

Balanced information: Oversimplified or one-sided stories often leave out key facts. There's often far more to the story than is presented in a short broadcast or news article.

Multiple sources: Count the number of experts quoted in the article. There should be several experts quoted, and ideally, ones with different perspectives on what the research means.

Related studies: One study taken alone does not provide the complete picture. Ideally, the article should mention past studies done on the topic and explain how the current study fits into the big picture.

Legitimate reporting: Who wrote the article, and where does it appear? Is it from a recognized news source or someone's personal Web page? Is it really an advertisement disguised as news? Question if the writer is pushing a hidden agenda.

Remember, you can't believe everything you hear or read. If something sounds too good to be true — such as a promise that you can lose weight without changing how you eat or how much you exercise, that one particular food is the answer to weight loss, or that a pill can replace a healthy lifestyle — it probably is.

Should You Be Eating Flaxseed?

You've probably heard people talking about how flaxseed can be a good addition to a healthy diet. Before you head out to the health food store, here's some info on this little seed and its potentially big health benefits!

Flaxseed can be taken in a number of ways. You can buy it whole, crushed, or as a powder, and you can take it with either juice or water. And I'll bet you wouldn't even notice it if you added a tablespoon or two of ground flaxseed to a smoothie, yogurt, soup, or oatmeal! You can also add flaxseed oil to food if the powder or grainy consistency of the crushed seed bothers you. Flaxseed can add valuable soluble fiber to your diet, which can help lower cholesterol and move the fat from your meals out of your body. It also contains alpha-linolenic acid, an essential fatty acid that may benefit people with heart disease, the way omega-3 fatty acids do.

The jury is still out on many other claims about flaxseed, including the possibility that it can help prevent certain cancers, ease menopause symptoms, and regulate ADHD. Stay tuned for more on this new dietary breakthrough!

What's Your Communication Style?

When you communicate with others, what's your style: aggressive, passive, or assertive? All styles of communication are useful in certain situations, but using any one style at the wrong time or overusing it can cause problems. See the descriptions below to determine whether one of these styles is your primary method for communicating:

Aggressive style: You tend to believe that you know best. You often feel that you need to "stand your ground" against the opinions of others. You may not understand other people's feelings or may not think that they are as important as your own, and you may expect others to know what you need or want. You often feel emotionally isolated or cut off from others.

Passive style: You avoid conflict at all costs, and you have trouble asserting your point of view. You may believe or act as if other people's feelings are more important than yours. You may downplay what you really think or feel, pretending that it isn't important even when you believe it is. You often feel taken advantage of and have a hard time saying no to others. You may feel anger at someone, but find it difficult to express your anger or confront the person directly.

Assertive style: You demonstrate an understanding of the needs, wishes, feelings, thoughts, desires, and opinions of others while being able to state your own views and opinions in a healthy, respectful manner. You can empathize with what another person is feeling without giving up your own opinions and beliefs. You feel comfortable communicating how you feel, and can do so in a way that builds respect and trust and fosters cooperation. You feel understood, and you feel you can understand others.

The way we communicate with our spouses, family, friends, and coworkers can play a big role in our efforts to get healthy. If you communicate too aggressively, you may be missing out on valuable input and support from others. If you communicate too passively, you may not be able to put your needs on an equal footing with the needs of others.

Often, the best approach to communication is an assertive one. This week, analyze your communication style and think about how it may be affecting your weight-management goals. Strive for a healthy, assertive style when appropriate, and try to break communication habits that aren't working for you.

No More Exercise Excuses!

We begin a new fitness routine with the best of intentions—telling ourselves that we’ll hit the gym three times a week—but actually accomplishing what we set out to do can be harder than expected. Combining a busy work week with other obligations and a list of errands can be a recipe for fitness failure. Exercise has to be pushed to the bottom of the list since there are only so many hours in the day, right?

Wrong.

Everyone has the same 24 hours to work with every day. It’s how you decide to spend and prioritize your time that’s the real issue. It’s easy to make excuses and kid yourself about why you’re not reaching your fitness goals, but until you take responsibility for your actions (or lack thereof) you will remain in front of the television for one more evening, all the while moaning about how you can’t fit into your favorite clothes any longer.

"But I’m tired," you tell yourself. "I’ve had a long day and I deserve to sit back and relax. I’ll just take it easy tonight and I promise to work out tomorrow." Then tomorrow comes and you’ve got to work late and you’re out of milk so you have to go buy groceries and before you know it, another day has passed and still no exercise. Why is it that you can hold down a job, make it to class, run a household and put everyone else’s needs ahead of your own, while you disappoint yourself every time you miss your own appointment with the treadmill?

Of course there are legitimate reasons to not exercise. But unless you’ve just given birth or had surgery, most of these reasons aren’t reasons at all—they’re excuses. If you’ve been allowing these excuses to keep you from the gym, it’s time to refocus.

Exercise Excuse # 1: I’m too tired.
It takes energy to produce energy, so while you may be tired now, even a short 10-minute walk will get your blood pumping and will boost your energy levels for up to two hours after. And regular exercise helps improve the quality of your sleep, meaning more energy throughout the day. Some research suggests working out can help regulate your sleep cycles, so you’ll fall asleep easier, sleep more soundly and wake up more rested. A morning workout—not a cup of coffee—could be just the ticket you need to feel more awake and energized all day long!

Exercise Excuse # 2: I don’t have time.
Eliminate 30 minutes of television viewing each night and exercise for half an hour instead. Unlike couch time, this method will strengthen muscles, burn fat, lower your cholesterol and reduce your risk of diabetes and heart disease. Record your favorite shows and watch them while lifting weights or running on the treadmill to multitask. Get up an hour earlier in the morning and go for a walk before you start your day or bring along your sneakers and go for a walk during your lunch break. There are many little time stealers in your day, from surfing the Internet to watching reruns to accepting calls from people you don’t really want to talk to. Getting rid of these distractions can add hours of free time each day—time that can be spent improving your health.

Exercise Excuse # 3: I can’t afford a gym membership or equipment.
While going to the gym is a great way to get in shape, you don’t need to spend a lot of money to get a good workout. Either sign up for the bare bones membership package (are you really going to use all the perks the gym offers anyway?) or exercise at home for free with help from SparkPeople’s exercise demos, workouts, videos and other fitness resources. Push-ups, lunges, crunches and aerobics can all be done in the privacy of your own home and cost no money at all. Don’t forget to borrow some fitness DVDs from your local library to ensure you don’t get bored with your routine. Exercising at home also eliminates another avoidance excuse—the weather. Your home treadmill is available rain or shine, 365 days a year.

Exercise Excuse # 4: I’m embarrassed by my appearance.
It’s tough to the gym if you don’t feel good about your appearance. A well-fitting pair of yoga pants and a new T-shirt go a long way towards making you feel better about your body. Baggy, oversized shirts and track pants may be comfortable, but they make you look bigger, so find some fitness clothes shaped to play up your best assets. If you are afraid of being the biggest person in the exercise class, sign up for a class specifically designed for overweight individuals or a beginner’s class where there will be others just starting out, too. And remember: Everyone at the gym has the same goal in mind and everyone had to start somewhere. You may feel self-conscious, but chances are that no one is really paying attention to you and if they are, they’re probably silently cheering you on for working toward your goals!

Exercise Excuse # 5: I’m too depressed.
A Harvard University study found that after 12 weeks of weight training, nearly 90% of seriously depressed seniors no longer met the criteria for clinical depression. And just 20 minutes of aerobic exercise boosts the levels of your brain’s feel-good chemicals, making you happier and more invigorated. So exercising will actually improve your mood, even if you feel like biting someone’s head off before you begin. Many bad moods are the result of stress and exercise is a proven way to relax and lower the amount of cortisol (which is produced in response to stress) in your system. High cortisol levels have been linked to the accumulation of harmful abdominal fat.


We are all busy and have lives outside of the gym, but we all need regular exercise to help us stay healthy, lose weight and cope with the stresses of everyday life. By making excuses to avoid exercise, all we’re really doing is telling ourselves that our physical and mental health is not important and doing the dishes, driving the kids to their activities or watching mindless television is a more worthy endeavor. And nothing could be further from the truth.

Courtesy of: SparkPeople.com

Self-talk and Exercise

When you work out, what messages are running through your head? How you think about exercise greatly influences how you feel about it — and how likely you are to stick with it. If your self-talk during exercise is all negative, your experience with exercise will be negative, too.

Do any of the following thoughts sound familiar?

• I don't like exercise.
• I'm not a natural athlete.
• I'll never get better at this.
• Everyone is looking at me.
• I missed a workout, so I may as well give up.
• I'm too tired for this.
• I'm never going to reach my goal.
• If I exercise, I'll feel exhausted afterward.

If any of these — or any other — negative messages come to mind during your workouts, try replacing them with the following:

• I will keep trying until I find an activity I enjoy.
• My body is made to move.
• I will gain skill over time.
• Others can think what they like — I won't let it stop me.
• I may have missed a workout, but I can get back on track today.
• I'm tired, but I'll aim for just 10 minutes of exercise and then see how I feel.
• I can and will reach my goal.
• After I exercise, I really feel good about myself.

This week, pay attention to the thoughts you're having during exercise and focus on replacing negative thoughts with positive ones. Doing so will make your workouts more productive and enjoyable.

Find a Way to Fit Workouts into the Workday

Do you work full-time? This may be one reason you've been unable to commit to workouts. In fact, a study by the American Heart Association showed that those of us who are at the office 40 hours a week or more are far more likely to spend our free time relaxing on the couch than getting in a good workout. Interestingly, the workers in the study reported that it was emotional exhaustion, not hard physical labor, that had them reaching for the remote control.

But take heart — having a job doesn't have to mean giving up on your quest to get fit. You can get a workout in without quitting your day job, the experts say! One smart suggestion? Break down your daily workouts into 10-minute mini sessions so they're easier to squeeze into your lunch hour or other breaks. For example, try a few stretches and aerobic moves when you wake up, a brisk walk before lunch at the office, and an early-evening yoga session.

Another wise move is to simply turn off the TV, computer, or video game so you can use your downtime more productively. You can do it! And think about it: If you sat in an office chair for hours, the last thing you should do is sit right back down in front of the TV. Get moving — you'll feel better physically and emotionally. Give it a try!

10 Reasons to Exercise

It's not just about losing weight...

If you're like most people, you start exercising with one or two goals in mind: losing weight, or shaping up. But there are many more benefits:

1. People who exercise live longer, on average, than people who don't.

2. Active people have a lower risk of dying from heart disease and stroke, and they're less likely to get high blood pressure.

3. The more active you are, the lower your risk of colon cancer.

4. The less active you are, the higher your risk of getting type 2 diabetes. If you already have type 2 diabetes, exercise can lower your blood sugar levels.

5. In people with arthritis, moderate exercise helps reduce joint swelling and pain and improves mobility.

6. Strength-building exercise helps counter bone loss (osteoporosis).

7. Exercise makes you functionally fit, meaning that it's easier for you to carry groceries, do chores, and independently perform many other activities of daily life.

8. Because of the calming effect of exercise, active people are less depressed, and depressed people often feel better after they start exercising.

9. Exercise can save you money. If you can prevent serious and costly medical conditions such as heart disease, cancer and osteoporosis, you will have more money for your other needs.

10. Exercise can be fun! Many of the activities you did for play as a child count as exercise. Dancing fast, walking your dog, bicycling, and gardening all strengthen your heart and lungs.

Always Hungry? Maybe This Hormone Is Out of Whack

I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.

To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.

You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.

This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.

Courtesy of: Jillian Michaels