Try This Slammin' Salmon!

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

Teriyaki Salmon With Scallion-Cucumber Relish

Ingredients

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

Preparation

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

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

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

Makes 4 servings

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

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.

The Mega Benefits of Omega-3's

Most of America was still in the clutches of the fat-free craze, and my classmate’s views weren’t at all uncommon. Dietary fat was being blamed for heart disease, obesity, diabetes, and many other impairments of health. But instinctively, I thought that banning fat was a bad idea—I just didn’t have the facts to back up my theory. Now, a decade later, research is proving my hunch—that some types of fat can actually prevent disease and improve health. The key lies in a general understanding of fats, and in knowing which fats to emphasize in your diet.

The Fat Family Tree
The family of fat is very complex, so to make it less confusing, picture it as a family tree. At the top, there are two different families of fat—saturated fat and unsaturated fat. Saturated fat (butter is one example) is packed with hydrogen atoms, making it solid at room temperature. Unsaturated fat (like olive oil) contains fewer hydrogen atoms, so it is liquid at room temperature. The family of unsaturated fat includes two children: monounsaturated fat and polyunsaturated fat. In the polyunsaturated fat family, you'll find omega-6 fatty acids and omega-3 fatty acids, and it is the omega-3 family that has been making headlines in the nutrition world.

3 Types of Omega-3's
There are actually three types of fatty acids that are collectively referred to as omega-3's: ALA (alpha-linolenic acid), EPA (eicosapentaenoic), and DHA (docosahexaenoic acid). Besides being hard to pronounce, they are extremely important to your health. Omega-3's are "essential" fatty acids, because they are necessary for health and must be included in your diet (because the human body cannot manufacture them on its own). But what exactly are they used for, and what do they do for human health?

Mega Health Benefits
Extensive research indicates that omega-3 fats reduce inflammation, helping to prevent inflammatory diseases like heart disease and arthritis. In addition to warding off inflammation, omega-3’s are also essential to the brain, impacting behavior and cognitive function, and are especially necessary during fetal development. According to the University of Maryland Medical Center (UMM), omega-3’s may also:

• Improve artery health by helping to reduce plaque buildup and blood clots in arteries that lead to the brain.
• Improve cholesterol by lowering triglycerides and elevating HDL (good cholesterol) levels. These benefits come primarily from DHA and EPA. Learn more about fats that fight cholesterol.
• Improve joint health by reducing joint tenderness and stiffness associated with arthritis and osteoarthritis.
• Improve bone health by positively impacting the body's calcium levels, reducing the incidence of bone loss.
• Improve mental health by helping to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3’s may suffer from depression, bipolar disorder, schizophrenia, eating disorders, and ADHD.
• Improve skin health by helping to alleviate symptoms related to skin disorders like acne and psoriasis.
• Improve bowel health by reducing inflammation of the bowels, helping alleviate symptoms of Crohn’s disease and ulcerative colitis.
• Improve lung health by reducing inflammation in diseases like asthma. To read more on this topic, click here.
• Improve menstrual health by reducing the pain associated with PMS and menstruation.
• Help prevent cancer. Colon, breast, and prostate cancers have all been correlated with low intakes of omega-3's.

Sources of Omega-3’s
The three different types of omega-3’s are found in specific types of foods.

• ALA is found in foods of plant origin. The richest source of ALA is flaxseed, but it is also found in hempseed, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, linseeds, walnuts, and walnut oil. Once ingested, the body converts ALA into EPA and DHA, allowing it to be more readily used by the body. However, this conversion isn't very efficient. That's why experts recommend including EPA and DHA sources in your diet as well. *Note: Flaxseed oil supplements are available in liquid and capsule form, but always consult your health care provider before taking any supplements.
• DHA is found in seafood, algae, and coldwater fish such as salmon, sardines and albacore tuna. *Note: Fish oil supplements and vegetarian DHA supplements (containing algae) are also available in liquid and capsule form, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.
• EPA is found in many of the same foods as DHA, including cold-water fish such as salmon, and sardines, as well as cod liver, herring, mackerel, and halibut. *Note: Fish oil and vegetarian algae supplements are also good sources of EPA, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.
• Enriched eggs that contain all three types of omega-3 fatty acids are readily available these days. These eggs are enriched by adding flaxseed or algae to the hens' diets so that they produce eggs that are rich in healthy fats. According to the Flax Council, omega-3-enriched eggs provide almost half of the recommended daily level of ALA and one-quarter of the recommended daily level of EPA and DHA—the same amount that can be found in 3 ounces of fish.

To get the recommended levels all types of omega-3's, aim for:

• 2 tablespoons of ground flaxseed (or 1 tablespoon of flaxseed oil) daily. To learn more about storing and using flaxseed, click here.
• 2 to 3 servings of the above-mentioned fish sources per week. In general, fresh fish contain more DHA and EPA than frozen fish. To learn more about fish selection and safety, click here.

Omega-3's might seem overwhelming at first. But once you understand the types and "mega" health benefits that come with them, you'll be on your way to improving your health. Now that's something to brag about!

Courtesy of SparkPeople.com

Don't Go It Alone!

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

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

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

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

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.

Hello, Carbs!

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

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

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

Coping With Cravings

This week, 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!

Make a Date to Motivate!

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

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

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

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

All About Gout

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

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

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

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

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

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

Dive Into Aqua Fitness

Do you wish you could find a workout routine that could provide you with a total body workout without making you break a sweat? Maybe it's time to get into the swim of things!

Water aerobics and other aqua fitness programs are a good fit for people who don't like to exercise, haven't exercised in a while, or who have health problems like arthritis or back pain. The buoyancy of the water offsets the pull of gravity, making you feel lighter. Water also provides some resistance (as you know if you've ever tried walking in water) without putting a lot of strain on your joints. Water workouts cover all the bases at once: cardio, strength training, and flexibility. And like any other form or cardio exercise, they can help you burn excess body fat.

Perhaps the best part is that even though you're getting a strenuous workout, your body doesn't feel like the workout is strenuous. Odds are, you will leave the pool feeling refreshed — not exhausted. Plus, you are much less likely to experience pain or an injury than with land-based exercises.

When choosing a water fitness class, look for one that provides a good warm-up followed by cardiovascular and strength-building sessions and then a gradual cool-down focusing on flexibility. Ask your instructor about his or her background — the instructor should be certified in water fitness. If you have arthritis, make sure the pool is kept at a temperature between 83 and 86 degrees Fahrenheit. In that range, the water will help warm up your muscles without overheating you.

Sound like a good workout for you? Check out the options at your local community pool, YWCA, or gym — and dive in!

Shape Your Mind!

The wonderful thing about exercise is that is has countless benefits! The ones you often hear about are related to your physical well-being — it helps prevent chronic diseases like osteoporosis and certain types of cancer, improves heart and lung function, and is a key element in controlling and maintaining a healthy weight. But you should also relish the emotional benefits of exercise!

No matter your age or sex, exercise is a mood booster! Even moderate levels of aerobic activity, such as brisk walking, can raise the endorphins, serotonin, and dopamine in your brain (your body's feel-good chemicals). Working out regularly can also enhance creativity, reduce anxiety, and help combat depression. And meditative exercises like yoga are an especially powerful stress reliever!

So next time you need to blow off some steam, feel restless, or have trouble concentrating, hit the gym! It'll give you that much-needed natural high. Plus, after you see all the physical benefits of your hard work — your slimmer body and improved muscle tone — another thing that'll soar is your confidence!

Stand Up Tall!

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

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

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

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.

Discover the Benefits of Stretching

Question:

When you talk about stretching, do you simply mean making your muscles feel better after exercise?

Answer:

Yes, but it's about much, much more. Stretching is certainly a feel-good activity — it comforts your body and releases tension — but it also conditions your muscles for moving. The more flexible you are, the less likely you are to be injured — and you know what recovery time from an injury can do to your waistline!

Stretching also helps work out the kinks in the muscles of your neck, back, arms, and legs, improving your posture and even making you look taller.

Bacon and Clam Chowder

This Bacon and Clam Chowder is such a great soup to make on the weekend. It can serve a dual purpose: as a delicious starter for Sunday night dinner and, because you'll have enough left over, as someone's lunch or late-night dinner later in the week. If you feel really industrious, you can double the recipe and put half in the freezer; it'll come in handy some night a few weeks from now, when you've completely run out of energy. Add some salad and a crusty whole-wheat roll and dinner's ready!
Bacon and Clam Chowder
Ingredients
4 teaspoons extra-virgin olive oil
1 large onion, chopped
2 celery stalks, coarsely chopped
2 large red or yellow bell peppers, coarsely chopped
1/2 teaspoon freshly ground black pepper
3 ounces Canadian bacon, chopped
3 garlic cloves, minced
4 teaspoons chopped fresh thyme
3 cups chicken broth
12 ounces new potatoes, cut into chunks
1 can (14.5 ounces) diced tomatoes, drained
1/2 cup dry white wine (optional)
1 1/2 cups water
12 littleneck clams, well scrubbed
Preparation
Heat the oil in a Dutch oven over medium heat. Add the onion, celery, bell peppers, and black pepper. Stir well, cover, and cook, stirring occasionally, for 12 to 14 minutes, or until the vegetables are tender.
Stir in the Canadian bacon, garlic, and thyme; increase the heat to medium-high, and cook and stir for 5 minutes, or until all the juices have evaporated.
Add the broth and potatoes; cover and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 10 minutes, or until the potatoes are tender. Stir in the tomatoes and wine (if using), cover, and simmer for 5 minutes more. Remove from the heat.
Bring the water to a boil in a medium skillet over high heat. Add the clams; reduce the heat to medium, cover, and cook, stirring often, for 8 to 10 minutes, or until the clams open.
With tongs, transfer the clams to a bowl, discarding those that haven't opened. Line a fine-mesh strainer with damp paper towels. Pour the clam broth through the strainer into a glass measure, leaving any sand behind. Add the broth to the soup. Reheat if necessary.
Remove the clams from their shells and chop coarsely. Add the clams to the soup; reheat briefly, and serve.
Makes 6 first-course servings.
Per serving: 169 calories, 20g carbohydrates, 14g protein, 5g fat, 25mg cholesterol, 4g dietary fiber, 770mg sodium

Make Social Events Work for You

For many people, socializing means eating and drinking. There's a wonderful social aspect to eating, and you don't have to lose that pleasure — when you learn how to make it work for you and not against you. You can have plenty of fun and pleasure, as you discover the secrets of smart socializing. Here are some strategies you can try:

• Change the location. Suggest a non-food-centered outing from time to time. Plan a trip to a museum, for example, rather than a dinner out.
• Work the clock. Try to plan the outing either before or after standard mealtimes — at 10 in the morning, 2 in the afternoon, or 8 at night, for example. That way, a meal won't be on your or your companions' mind.
• Eat before you go. You'll be less tempted to reach for unhealthy foods in social settings if you eat a balanced meal before you go.
• Watch the alcohol. In addition to providing empty calories that your body doesn't need, alcohol can also impair your judgment. Stick to one drink and then switch to water, iced tea, or a diet beverage.
• Visualize success. If you know food will be the focus of an outing, spend some time visualizing yourself making good food choices and managing your portions before you go.
• Bring a healthy option. If the event is a potluck, bring along a green salad, a vegetable tray, a low-fat dish, or a fruit salad to assure there will be a healthy dish available.
• Enlist your friends. Your friends can be your best supporters. So don't be afraid to let them in on your needs. For example, a friend may be more than happy to choose a restaurant with healthy options or split an entrée with you if you suggest it.

This week, imagine yourself facing some of the common social situations in your life. Journal about the challenges you might face and how you plan to handle them.

Eat More Often, Lose More Weight!

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

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

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

Here's your goal for the coming week: Stick to your eating schedule! That means eating breakfast, lunch, dinner, and one to two snacks. Space your meals so that you eat at least every four hours or so. You should also try to eat your meals and snacks around the same time of day every day.

Get Back on Track!

If you eat less, you lose weight. Seems logical, right? Unfortunately, skipping meals can have consequences. Besides leaving you feeling listless and weak, lack of food can set you up for a major binge. Deprivation can cause hunger and cravings, and in those straits you're likely to eat the first thing you see, regardless of its nutritional value.

Thankfully, the answer to this dilemma is simple. Eat when you're hungry! Choose vitamin-rich fruits and veggies, lean proteins, and whole grains, and you'll easily beat cravings between meals, feel full, and help your body shed pounds. Isn't that great?

If you've already binged, don't worry! It happens to all of us at one point or another. Just get right back on track with your next meal. If you need more support, check in with a close friend or family member, or visit my amazing online community!

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.

Getting Over Your Workout Fears

A major reason that many out-of-shape men and women avoid exercise is that they feel shy or embarrassed. It can be really tough — and even overwhelming — to start working out, especially if you're shy, terribly out of shape, or have never done it before in your life.

If you do feel that way, you're not alone — and though the challenge to overcome your insecurities is huge, so will be the rewards once you do! Exercising is necessary for good health, and it's even more crucial to weight loss.

Is your fear that you'll look stupid at the gym, or that you won't know how to use the machines? Talk to the trainers or staff at your gym as soon as you get there on Day 1. You certainly won't be the first to ask for help, and it's their job to show you how to get started! They are trained to answer any and all questions, no matter how seemingly dumb, so ask away! And don't worry about what other people are thinking when they see you at the gym — chances are, they're so worried about how they look themselves that they're not even thinking about you.

You'll be amazed at what you can accomplish once you promise yourself to give working out a real try — and not just once, because it does take practice!

Healthy Pre-Workout 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 pre-workout 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.

Multivitamin Supplements

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

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

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

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

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

Prioritize Your Life!

Feeling overwhelmed? I totally understand! Between juggling work and family and dealing with everyday obligations and distractions, life can get a bit chaotic. The best way to handle it all is by prioritizing. Identify what's really important.

When it comes to work-related tasks, this can be fairly simple. Deadlines usually dictate what jobs need to get done now and what tasks aren't as pressing. If you're unsure, ask your supervisor to confirm what your priorities should be. And if you're overloaded, don't be shy about requesting that some of your duties be reassigned.

Home-related priorities are trickier. You want to be as efficient at home as you at work, but you can't do it all! So go easy on the house rules. Instead of rushing to clean dirty dishes immediately after dinner, take some time to sit for a while and chat with your family. Strengthening these relationships is what matters most!

Use a journal to make note of all the things you'll need to get done that day — or week, if you prefer — then rank each task in order of importance. Stick to accomplishing three things per day. Yes, just three. If you go over that amount, then fantastic! The point is to give yourself a break. Hey, you're only human!

Try This Low-Fat French Toast

I love making breakfast for my family on the weekend. During the week, it's a wonder that everyone gets to eat an egg, cereal or even a piece of toast as they're flying out the door — you know what I'm talking about. On the weekends, I set out nice plates and make cocoa for the girls and a big pot of coffee for me and Jeff. Then I put together this super-fast, super-easy take on French toast, and we all relax and enjoy. I hope you like it as much as we do!

Whole-Wheat French Toast With Fresh Strawberries

Ingredients

3 tablespoons sugar-free raspberry or strawberry spreadable fruit
2 cups sliced strawberries
1 large egg
1 large egg white
2/3 cup low-fat (1 percent) milk
1 1/2 teaspoons vanilla extract
Pinch ground nutmeg
1 tablespoon unsalted butter, divided
8 slices thin whole-wheat bread

Preparation

Preheat the oven to 200°F. Place a serving platter in the oven to hold the French toast.

Place the fruit spread in a medium bowl and stir until smooth. Stir in the strawberries. Set aside. In a pie plate or shallow bowl, beat the egg, egg white, milk, vanilla extract, and nutmeg with a fork until blended. Melt 1/2 tablespoon butter in a large nonstick skillet over medium heat. Dip a bread slice into the egg mixture, letting it soak briefly on both sides. Place the soaked slice in the skillet; add 1 or 2 more soaked slices. Cook, turning once, until lightly golden, about 3 minutes per side.

Place the cooked French toast in the oven to keep warm. Repeat with the remaining bread slices, adding the remaining 1/2 tablespoon butter as needed. Serve the French toast hot with the strawberry mixture on top.

Makes 4 servings

Per serving (2 slices): 270 calories, 38g carbohydrates, 11g protein, 10g total fat, 70mg cholesterol, 4g dietary fiber, 300mg sodium

Can You Party Without Food?

How do you typically celebrate birthdays, graduations, and other occasions with your family and friends? Let me guess — by going out to eat or throwing a party, right? Turns out, people usually eat a lot more when they're in a group and surrounded by delicious food!

Think about the last big gathering you had — with all the laughter and chatter and good-natured teasing, did anyone pay any attention to how fast the nachos or garlic bread disappeared? The longer you sit around the table, the more you eat, and the more the people around you are eating, the more you eat, too! So the truth is, the more often you socialize at restaurants and parties, the harder it may be to maintain a healthy weight.

Starting this weekend, plan social events that are fun, active, and do not involve food. You might find you really enjoy these outings — maybe even more than going for dinner or drinks! So how about inviting the gang out to play miniature golf or take a weekend hike in a pretty area nearby? Doesn't that sound like fun? You can all sign up for a dance class or a sports team together to make it a regular event, like your weekend dinners. If you don't want to do something super active, that's okay, but you should still try to think of ideas that don't involve food — painting pottery together, for example! It's relaxing and fun, and because your hands are occupied, you can't keep throwing chips in your mouth!

How Menopause Affects Your Weight

Question:

Does menopause impact weight gain?

Answer:

After menopause you begin to store fat in your abdomen rather than in your thighs, butt, and hips — thanks to a drop in a type of estrogen called estradiol. On the bright side, because these abdominal fat cells are smaller, it's easier to lose extra tummy fat! Still, many women do gain weight after menopause. Part of the reason is that during menopause you maintain levels of another type of estrogen, called estrone, which slows your metabolism and encourages fat storage. Many women also lose muscle mass, which further slows metabolism. But don't throw your hands up in despair! You don't have to gain fat after menopause! A simple 15-minute muscle-building routine done five days a week can reverse this muscle loss, and my Fitness Plan can help boost your metabolism permanently!

Fast Food, Quick Information!

Gone are the days when you'd order from a fast-food menu and keep your fingers crossed that what you were eating didn't have too many calories. Now it's easy to find out how many calories are in that fried fish sandwich or vanilla shake. You'll be amazed at how many calories can be packed into one little bun!

Fast food doesn't automatically equal bad food! Chain restaurants are doing more these days to make their meals healthier. They're also providing a lot more information about the nutritional content of the food so that you can make the best choices. Here's the latest on fast food — and what you should look for when you eat out:

• Most fast-food chains now offer complete nutritional information on their Web sites. How's that for a great tool? Before you hop in your car, hop online and plan your order!
• McDonald's, Burger King, KFC, Taco Bell, and Wendy's are all taking steps to reduce dangerous trans fats or completely eliminate them from their menus. Nice work! (Keep an eye out for foods containing these fats, though — just in case.)
• Need nutritional information while you're in the restaurant? Look around! Some chains are posting it on place mats, in brochures, and even on the food packaging.
• Some cities have laws requiring fast-food chains to post nutritional information on the menu board, so it's front and center while you order. All you have to do is look at the sign — it's that simple!

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.

Get the Best Workout Gear!

Unsure about what to wear to the gym, or feeling reluctant to shop for exercise clothes? It's not uncommon. Good news! You can wear anything you want to when working out — whatever you feel most comfortable in! Just make sure your clothing isn't too baggy or tight, so that you can move around properly. If you want something new, ask a friend to go shopping with you, or talk to a saleswoman at a department store. Some exercise clothing is specially made to absorb sweat or give your body enough air circulation so that you don't overheat. In general, cotton is an excellent fabric for exercise clothes because it is super-absorbent, comes in a huge variety of thicknesses and is easy to care for. You may want to layer your clothes or tie a sweatshirt around your waste — the air conditioning in the gym might be cold; the sun outside can get hot — even in the winter — especially when you start working up a sweat!

Old sweatpants, your husband's extra large T-shirt (ask him first!), a pair of cargo shorts? It doesn't matter! It's all 100 percent acceptable attire for working out. There is one standard rule, though: for safety reasons, you'll probably want to wear athletic sneakers, which have good support for your feet and ankles.

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.

Chutney Chicken Wrap

I'm all for brown-bagging lunches; it's getting it together in the morning that's a challenge. I'd always rather have the girls — and my husband, too — eat something nutritious that I've prepared myself than leave them to buy food that isn't as fresh and tasty as mine. Here's my solution: a quick-to-make, absolutely delicious wrap; you can make the chutney sauce the night before and spend just a few minutes in the morning assembling them. Super easy!
If you happen to be making a roast chicken dinner, consider making a second chicken and saving some of the meat for this terrific wrap. Or use some rotisserie chicken from the market, or even some sliced smoked turkey breast. And if you don't have any chutney in the fridge, treat yourself to a jar of this popular condiment — I like Major Grey's chutney (it's a type, not a brand). The mango and pear flavors are great additions when you're looking to jazz up a chicken dinner.
Chutney Chicken Wrap
Ingredients
2 tablespoons chutney
1/4 cup low-fat mayonnaise
4 low-fat tortillas (8-inch diameter)
4 large red-lettuce leaves
2 cups shredded cooked chicken breast, or 8 ounces sliced smoked turkey breast
1 cup finely shredded carrots
Preparation
Mix the chutney and mayonnaise in a small bowl. If you have time, cover and refrigerate for 20 minutes for the flavors to develop.
Spread a scant 1 1/2 tablespoons of the chutney mixture on each tortilla. Top each with a lettuce leaf, 1/2 cup chicken or 2 ounces turkey, and 1/4 cup carrots. Roll the wraps tightly and cut in half diagonally.
Makes 4 wraps
Per wrap: 269 calories, 30g carbohydrates, 23g protein, 6g total fat, 53mg cholesterol, 2g dietary fiber, 471mg sodium

Eating Healthfully While Traveling

When you're traveling for business or pleasure, it can be tempting to take a vacation from your eating plan. Even if your intentions are good, it can feel as if you're surrounded by nothing but fast food, junk food, and other unhealthy snacks in airports, hotels, convention centers, and tourist areas.

But wait — it's possible to travel and still eat well. Keep these ideas in mind when eating on the road:

Pack your snacks: You don't have to worry about healthy choices not being available if you plan ahead and bring your own. Some portable options include nuts, fresh or dried fruit, pretzels, low-fat granola bars, and mini carrots.

Fill up before you go: Don't travel on an empty stomach. If you have a healthy and sensible meal before you go, you'll be less tempted to reach for something to eat in desperation.

Search out your options: When you arrive at your destination, take a few minutes to locate some nearby restaurants and shops with healthy eating options. When it's time to eat, you won't have to worry about where to go.

Remember, vacation calories count: Don't fall into the mind-set that your trip can be a vacation from your goal to eat well. Remember to keep track of calories on the road, just as you do at home. If you're a Duke Diet & Fitness Online member, you can print blank copies of your Food Log to take with you.

Order on the side: Control portions of high-calorie extras by asking for salad dressings and condiments like mayonnaise on the side, or requesting that they be left off altogether. Most cooks use far too much of these fatty sides, adding calories and fat you don't need.

Indulge in moderation: Part of the joy of traveling is experiencing new cuisines. Don't deprive yourself of a taste of the local flavor — but do keep your portions in check and make healthy choices whenever you can.

Keep moving: Remember to squeeze some activity into your trip, too. Walk around the airport terminal while you're waiting for your flight, stroll along the sidewalks in your destination city, go for a swim in the hotel pool. Staying active will help keep you on track.

Walk the Pounds Off!

Do you walk the recommended 10,000 steps a day? If not, it's a great health goal to strive for! Japanese researchers were the first to set that number of steps to take a day; it is also about equal to the U.S. government's recommended 30 minutes of daily physical activity. Taking 10,000 steps burns approximately 300 calories and, over time, has been shown to reduce the risk of heart disease and help with the maintenance of a healthy weight. Does 10,000 steps sound like a lot? Don't worry! You don't have to walk all 10,000 at once — and they don't even have to come from what you normally think of as exercise. If you go grocery shopping and walk through the aisles for 45 minutes, you've walked 2,000 steps or so right there! It's easy and exciting to find new ways to rack up more steps!

Tracking your steps is easy with a simple device called a pedometer. Simple attach the pager-like piece to your waistband and let it count your steps for you. While there are expensive pedometers with lots of extra features — like a heart rate monitor and radio, you really only need an accurate one, which you can buy for about $10 to $15 at a sports or discount retail store. Research has proven that people who wear pedometers walk more. The best way to start out is just to wear your pedometer for a few days as you go about your normal activities. This will give you a starting point — the number of steps you take in a typical day. If you're pretty far from 10,000 a day — say you take about 4,000 steps a day — set your first goal lower so it's more realistic to achieve. For example, aim for 5,000 steps a day for the coming week. As you hit your goals, keep setting them a bit higher until you're getting in the recommended 10,000 a day. You'll be surprised at how many steps you can accumulate just doing your daily activities. Don't be surprised to get more and more motivated to move once you see your number of steps rise! Now, who's ready to go for a walk with me?

Building Your Network for Success

While much of the work to make your weight-loss program succeed is up to you, finding proper support can certainly improve your chances for success. Think about the following descriptions, and then for each one, name one or more people in your life who could play that role in your "support network":

• The Listener and Guide: Someone who will listen when you need it and can give advice when appropriate without being judgmental.
• The Kindred Spirit: Someone who is "on the same wavelength" as you and shares experiences similar to your own.
• The Helper: Someone who can lend a hand in practical ways, such as taking on a chore like shopping or watching the kids so you can have time to work out.
• The Partner: Someone who will exercise or make other lifestyle changes with you.
• The Motivator: Someone who will cheer on your successes and help you look on the bright side during rough patches.
• The Soul Mate: Someone who knows you, understands you, and has your physical and emotional well-being at heart.
• The Expert: A professional you can turn to for technical advice on exercise, nutrition, health concerns, and breaking old habits. Experts who may help include personal trainers (look for a trainer who has an exercise-related degree and certification from the American College of Sports Medicine or the American Council on Exercise), dietitians, and qualified health-care providers.

Remember, always be as clear and specific as possible when requesting help from your support network. Instead of a vague request like, "Can you help me lose weight?" try saying, "Can you watch the kids on Monday and Wednesday evenings from six to seven so I can join an exercise class?" or "Will you help me shop for and prepare healthy dinners three nights a week, so I can cut back on going out to eat?" The better you communicate exactly how the members of your network can help, the more supportive they can be.

Put Your Thirst First!

Who doesn't love sugary drinks? I definitely do! Soft drinks, sweetened coffee drinks, and some fruit juices might not seem like much when you're drinking them, but they can add hundreds of calories to your diet — and your waistline! The diet versions are a little better, but only a little. They're still crammed with sodium and chemicals. Their sweet taste can even trigger cravings for other sweets!

Remember that you can have a can of soda or your favorite latte! Just be sure to consider these drinks as treats and not an everyday part of your eating plan. To quench your thirst, try herbal tea, seltzer flavored with lemon or lime, or the most sensible drink of all — refreshing water!

Get Clean — and Lean!

Could your house or apartment use a good cleaning? Got a basement or spare room thats packed full of who-knows-what? Well, roll up your sleeves and get to it! Here's why: Housework — like vacuuming, sweeping, lifting boxes, and gardening — is actually an effective calorie burner! Depending on the types of task, you can burn up to 400 calories an hour simply by accomplishing household tasks that need to get done anyway. By mowing the lawn, for example, you can burn up to 300 calories per hour; by sweeping, you can hit up to 250 calories per hour.

Set aside a time to tackle a project around your living space that needs doing — maybe a closet needs organizing or you can finally get around to hanging that new shelf — and work away until you finish. Just like that, you've completed your workout for the day and your home looks and feels more organized! You can't beat that!

Six Exercise Myths

Chances are you've heard all kinds of advice when it comes to working out. But are these maxims fact — or fiction? Don't believe these common workout whoppers:

Myth #1: Exercise should hurt. Whether you've been told "No pain, no gain," or that you should "feel the burn," the reality is that exercise doesn't have to be painful to be effective. In fact, pushing yourself too hard, too fast will most likely lead to an injury — not a fit physique!

Myth #2: You can target specific areas. Don't buy into the myth of spot exercising to reduce fat in a particular area. While it's true that strengthening exercises will target specific muscles — for example, crunches strengthen your abdominal muscles — no exercise can burn fat in a specific area.

Myth #3: To benefit from cardio, you have to do it for at least an hour at a time. It's just not true that if you don't have an hour to exercise, you may as well not bother. For weight loss, it's just as effective to work out frequently for shorter periods (such as 10 or 15 minutes). Remember, it all adds up.

Myth #4: If you strength train, you'll get bulky. Many people avoid strength training because they're afraid it will cause them to bulk up. The truth is, while resistance training helps you maintain your lean muscle mass, building substantial amounts of muscle is very difficult, especially when you're losing weight. Unless you're a bodybuilder following a program designed to increase your muscle mass, odds are you won't bulk up.

Myth #5: If you exercise, you can eat whatever you want. While exercise does burn calories, what and how much you eat still matters. For example, a one-mile walk burns about 100 calories — so you'd have to walk for 12 miles to burn off the typical 1,200-calorie fast-food meal of a hamburger, fries, and a soft drink!

Myth #6: There's a quick fix. When it comes to fitness, slow and steady wins the race. Don't buy into advertisements that promise certain fitness equipment or activities will get you in shape quickly or with no effort.