Healthy Steak Tacos

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forgo the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!

Chipotle Flank Steak Tacos With Pineapple Salsa

Ingredients

• 12 soft whole-wheat or whole-grain tortillas
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chipotle chili powder plus 1 pinch, divided
• 1 teaspoon Kosher salt, divided
• 1 pound organic flank steak beef, trimmed of fat
• 1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings
• 1 organic red bell pepper, finely diced
• 1/2 cup minced red onion
• 1/4 cup chopped fresh organic cilantro
• 2 tablespoons red wine vinegar

Preparation

1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

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!

Get Past Your Cravings!

Those stubborn cravings we all get can be more than just annoying. They can even derail your hard work and effort! You can get past them, though, without bingeing or racing off track. Here's how!

If you feel hunger coming on, you shouldn't automatically reach for food. Before you eat, take a minute to think about what you're feeling. Ask yourself if you're really hungry. If you haven't eaten in a while and your energy is low, maybe your body is telling you to eat! If that's the case, grab a healthy snack and you'll feel better in no time.

But if you've just eaten, you might be having a craving. One of the best ways to beat cravings is to distract yourself. Take a walk, phone a friend, or get up from your desk and move. Sometimes just changing your surroundings can change the way you feel!

Thirst can also feel like hunger! Pour yourself a refreshing glass of water and then see how you feel. Here's another simple trick: If you're having a craving, pop a piece of gum in your mouth. Sometimes the act of chewing is enough to get your mind off that pesky craving. You can do it!

Beauty: Remember the Big Picture

There are plenty of women out there who spend loads of money to improve "flaws" that are so tiny — practically invisible — that you'd need a magnifying glass to see what they're talking about.

What I find beautiful is a person who takes care of herself by eating well and exercising regularly. It's not about crow's-feet or a few extra pounds. You can't bottle and apply the glow of good health or the look of confidence that a woman who feels good about herself radiates. That's something you can't buy — it comes from within, and you've got to develop it yourself!

In this life, you can't afford to lose sight of the big picture when it comes to your inner and outer beauty. Are you doing all you can to take care of your health? Are you proud of your character and your relationships with your family, friends, and others? Focus more on being a good person and worry less about those superficial things, and soon your true beauty will reflect back at you in the mirror.

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!

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!

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!

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.

Try This Sweet Treat

The first time I made Pears Baked in Rum Cream Sauce, it was a cold, dark, and stormy night. The fragrance of the rum extract filled my kitchen, and the warm fruit drenched in cream was so satisfying. A few months later, it was also dark and stormy — but it was July. I tried making this dish with some fresh peaches — out of this world! Another time, I made it with apples, which was also fantastic. The rum cream sauce goes with everything, so be inventive!

Pears Baked in Rum Cream Sauce

Ingredients
1 teaspoon cornstarch
Pinch of salt
3 teaspoons brown sugar, divided
3/4 cup whole milk
1 large egg, lightly beaten
3/4 teaspoon rum extract
2 ripe but firm pears, sliced

Preparation

Preheat the oven to 425°F. Coat a 7-inch-round baking dish with cooking spray.

In a small saucepan, combine the cornstarch, salt, and 2 teaspoons of brown sugar; mix with a whisk. In a measuring cup, combine the milk and egg. Whisking constantly, gradually add the liquid to the dry mixture in the saucepan. Whisk over medium-low heat for about 3 minutes, or until the mixture bubbles and thickens. Remove from the heat. Whisk in the rum extract.

Place the pears in the prepared baking dish and cover with the rum cream. Bake for about 15 minutes, or until the edges bubble. Spoon into dessert dishes. Sprinkle with the remaining 1 teaspoon of brown sugar.

Makes 4 servings

Per serving: 110 calories, 19 g carbohydrates, 4 g protein, 3 g total fat, 55 mg cholesterol, 2 g dietary fiber, 75 mg sodium

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 proven 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.

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.

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!

There Is Such a Thing as Good Fat!

There's a reason avocados are sometimes known as butter pears — their smooth, luscious flesh and nutty flavor are as unique as their rough-textured skin and oval shape. There's a fair amount of fat in avocados, so you want to use them sparingly; however, the fat is a good kind — monounsaturated — that helps lower cholesterol. I like to add avocado to this quesadilla recipe because it's just plain delicious.

Avocado Quesadillas

Ingredients

1 ripe avocado, pitted, peeled, and finely chopped
1 medium tomato, chopped
1/4 cup chopped green onions
1 tablespoon chopped fresh cilantro
1 teaspoon finely chopped jalapeño pepper (wear plastic gloves when handling)
1/2 teaspoon salt
4 reduced-fat whole-wheat tortillas (8-inch diameter)
1 cup shredded reduced-fat Monterey Jack cheese

Preparation

In a small bowl, mix the avocado, tomato, green onions, cilantro, jalapeño, and salt.

Fill 1 tortilla at a time. Sprinkle 1/4 cup of the cheese over half of each tortilla; top with 1/2 cup of the avocado mixture. Fold the tortillas over to form half circles.

Heat a nonstick griddle or 2 large nonstick skillets over medium-high heat until a drop of water sizzles and bounces when dropped on the surface. Away from the heat, spray the surface with cooking spray just before using.

Place the tortillas in the pans and press down slightly. Cook for 2 minutes; carefully flip with a nonstick spatula. Continue cooking for 2 minutes more. To serve, cut each tortilla in half.

Makes 4 quesadillas

Per quesadilla: 270 calories, 29 g carbohydrates, 12 g protein, 13 g total fat, 15 mg cholesterol, 5 g dietary fiber, 783 mg sodium

Remember Your Most Important Meal

Breakfast is a great opportunity to get your day off to a healthy start! Did you know that eating breakfast can help rein in your appetite for the rest of the day? Breakfast gives our bodies that all-important first energy boost — so we can make it through our day feeling great! But it also keeps us from snacking and overindulging at lunch and dinner. Pretty great, right?

Breakfast can be sweet or savory, depending on your preference. It can be complicated — for example, a faux Benedict of poached eggs on an English muffin with smoked salmon (hold the hollandaise, please!). Or it can be simple — a container of low-fat yogurt and a cup of tea. If you feel like eating a piece of leftover chicken breast, that's fine, too!

Remember, breakfast doesn't have to take a long time to prepare. Whole-grain toast with jam, cheese and crackers, a bowl of oatmeal — a simple, nutrient-rich food is really all it takes. If you're strapped for time, you can even bring your breakfast along to work with you! Take a baggie filled with dry, ready-to-eat high-fiber cereal; a banana; and a small carton of skim milk. Now, that's the way to get healthy!

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.

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.

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!

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

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

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

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

Don't Drink Your Calories

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

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

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

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

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

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

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.

When Is the Right Time for Cardio?

Question:

Is it better to do my cardio routine before or after the Daily Dozen exercises?

Answer:

That depends on your schedule! I've set up my fitness program so that you're doing cardio five days a week, but when you do it is completely up to you! Maybe going for a brisk morning walk works for you (sometimes it's best to get the cardio done right away, so you don't have to worry about it the rest of the day). Then again, it might be more convenient for you to hit the elliptical machine or the treadmill at the gym that's around the corner from your job during your lunch hour or after work.

Or you could pop in a cardio DVD while the kids are at school. Basically, when it comes to cardio, you can do it anytime, anyplace — just as long as you do it! Then you'll reap its fat-burning rewards!