Sports Drinks: Do You Need Them?

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

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

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

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

Using Meal Replacements

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

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

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

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

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

The Weight-Depression Connection

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

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

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

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

Get Active as a Family

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

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

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

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

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

Feel Full With This Quick Salad!

This tuna salad is full of protein and top-quality carbs, the kind that will keep you going all afternoon. And best of all, it's got a lot of flavor and is really filling.

Mediterranean Tuna Salad

Ingredients

2 cans (6 ounces each) water-packed tuna, drained
1 can (15.5 ounces) chickpeas, rinsed and drained
1 large red bell pepper, coarsely chopped
1 jar (4 ounces) marinated artichoke hearts, rinsed, drained, and coarsely chopped
1/3 cup coarsely chopped sweet red onion
10–12 kalamata olives, pitted and coarsely chopped
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 large garlic clove, crushed through a press

Preparation

Place the tuna in a medium bowl and flake with a fork. Add the chickpeas, bell pepper, artichoke hearts, onions, and olives. Toss to mix well. Add the lemon juice, oil, and garlic and toss until blended.

Makes 6 cups

Per 1 1/2 cups: 330 calories, 26 g carbohydrates, 26 g protein, 14 g total fat, 35 mg cholesterol, 5 g dietary fiber, 790 mg sodium

Green Tea and Weight Loss

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

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

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

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

Try Some Tantalizing Tofu!

If you're looking to increase your protein intake, boost your heart health, and cut your food budget, try tofu! Tofu is soymilk curd, pressed and packed into a spongy food that's bursting with protein, heart-healthy fiber, and unsaturated fat, as well as vitamins and minerals. And tofu is affordable, especially compared with animal proteins like beef, chicken, and fish. Tofu is so versatile, it's a cinch to incorporate it into your diet! Substitute firm tofu for chicken, fish, or meat in your favorite stir-fry recipes; because tofu has little taste on its own but is very absorbent, it soaks up the flavors of all the foods and spices it's cooked with, leading to a delicious, savory dish! Try blending soft or silken tofu in smoothies, dressings, dips, or desserts like mousse. You can even scramble it for egg-free "scrambled eggs." You can also buy preseasoned or marinated tofu at the supermarket — it's great with rice and veggies for a balanced, healthy, and delicious meal!

If you haven't tried tofu yet, challenge yourself to switch one of your animal-protein meals in the week ahead to tofu. You might be surprised by how much you enjoy it!

A heads-up about soy products in general: Because of the estrogenlike properties of soy, the jury is still out on whether soy products are safe for women who have a high risk of breast cancer to consume in large amounts. If you are at increased risk for breast cancer because of your personal or family history, choose soy products only in moderation, avoid soy supplements, and speak with your health care provider for specific recommendations.

Keep "Me" a Priority

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

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

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

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

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

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

Stay Strong With Vitamin Supplements

Getting enough vitamins and minerals in your diet is key when it comes to staying healthy. Ideally, we should all eat enough healthy grains, fruits and veggies, and lean protein to get all the vitamins we need, but sometimes that's just tough to do! If you're like me, and you spend a lot of time on the go, a supplement is a good way to boost your vitamin and mineral intake.

First, invest in a good, complete multivitamin. Multivitamins usually have all the basics — including vitamins A, C, and D, folic acid, and vitamin B12 — and are often tailored to age groups or gender. An additional calcium supplement, especially for women, can protect bones. I also take a vitamin E supplement for my heart health. No matter what combination you choose, always remember to eat a wide variety of nutrient-packed foods! That's the best foundation for total health!

Progressive Muscle Relaxation

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

This week, we want to show you a stress-reduction technique called progressive muscle relaxation. It's a helpful tool to turn to when life's pressures mount. To begin, find a quiet place to be where you can comfortably lie or sit down and where you won't have any distractions. Then follow these steps:

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

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

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

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

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

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

Irritable Bowel Syndrome

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

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

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

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

Boost Your Metabolism!

I always caution people that there are no quick fixes to weight loss, and that's true. Hard work, time, and dedication are what's needed to reach your goals! It's the only way to win lasting results.

But while slow and steady wins the race, there are still a few ways you can increase your body's calorie-burn rate! Try these tips to keep your metabolism humming at top speed during your workouts and throughout the day!

• Go aerobic — choose a routine with enough intensity to make a difference! Walking, biking, cross-country skiing, swimming, and step aerobics are all great, heart-healthy choices!
• Don't skip meals or snacks, especially breakfast — you'll activate your body's starvation response and actually slow your metabolic rate! Small meals throughout the day keep your metabolism burning at a steady pace.
• Exercise for at least 30 minutes — after a half hour, your body starts tapping into stored energy (that is, fat) to keep moving!
• Shake it up — change your workout every six weeks. Your body will have to work harder to adapt to a new routine!
• Avoid alcohol and smoking — both keep your body from burning belly fat.

A few changes to your routine can give your body the boost it needs to keep burning fat. Give them a try today!

The Benefits of Quitting Smoking

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

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

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

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

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

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

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

Find Out Why It's Easy to Be Green

Have you "gone green" yet? There are many steps you can take to give back to the environment so we can all continue to enjoy our beautiful planet! Doing something positive for the environment is not as hard as it may seem. Here are a few simple ways you can show our planet your love — and save money and calories too!

• Carry your own bags. Invest in solid canvas bags you can take with you on your weekly shopping trip so you don't have to use paper or plastic. Some stores even offer a discount if you bring your own bags.
• Bring your own bottle. Instead of shelling out a buck or more for a bottle of water at the gym, fill up an aluminum water bottle at the fountain. Keep a mug or glass on your desk at work to refill at the cooler.
• Pack your lunch. Cut down on restaurant take-out packaging by bringing last night's leftovers for lunch in a washable container. You'll save on calories, fat, and sodium, too!
• Ride your bike — or walk! Save on gas and reduce emissions by biking or walking to work or to run errands. Public transportation is an environmentally friendly option as well. If you must drive, at least combine your errands so you can do them all in one trip. You'll save time too!
• Wear a sweater. Turn the heat a few degrees lower in the winter — and a few degrees higher in the summer — to save energy. Stay warm — or cool — by dressing for the season.
• Sort your garbage. Set aside paper, magazines, aluminum cans, and plastic and glass bottles for recycling. Contact your sanitation department to find out about pickup options or where to drop the recycling off. In many states, you can recycle bottles and cans at local supermarkets — and get back a deposit for each one!
• Make your own gifts. For birthdays, holidays, and other occasions, create unique gifts at home instead of buying something (typically with disposable packaging) at the store. Bake or cook a special treat, give a nice piece of clothing or jewelry that you haven't worn in a long time, or write a poem on a homemade card — it's really the thought that counts!

Make it an Earth-friendly week! Try one of these suggestions on two days in the week ahead — or come up with more ideas of your own to protect the environment. The possibilities are endless!

When Motivation Lags

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

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

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

What kind of exercises can I do to target my love handles and get rid of them once and for all?

Question:

What kind of exercises can I do to target my love handles and get rid of them once and for all?

Answer:

This answer is the same one I have for any spot-reducing question you guys could ask. Both belly bulge and love handles are about excess body fat, not lack of muscle. Crunches and ab exercises are therefore not the solution. The best way to reduce these problem areas is to reduce your overall body fat percentage, and we all know that that requires diet and exercise.

That said, I'm actually experimenting with different stretches and light isolation exercises to try for specific areas of the body. These stretches will bring blood, and thus oxygen, to these problem areas — my theory is that the oxidization will help break down the fat. And hey, stretching is always beneficial! For love handles, try this side-bend stretch in conjunction with diet, exercise, sodium reduction, and 80 ounces of water a day:

Side Bend (Do this stretch at least three times a day throughout the day.)

• Purpose: To stretch the triceps, upper back, abdominals, and obliques.
• Here's how you do it: Bend to one side, while holding your opposite arm overhead, then quickly stretch to the other side, raising the other arm. This drill should be done in a controlled, continuous fashion for 10 stretches on each side of your body.
  

Cook Up a Guaranteed Kid-Pleaser

I've been making this slimmed-down version of Sloppy Joes for a while, and it's always been a hit. Putting extras on top is my favorite part — for instance, some low-fat shredded cheese, pickle slices, chopped sweet onion, even some sweet pepper rings. Now they appreciate these Slim Sloppy Joes because they're filling while being figure-friendly. Note: This recipe makes enough for two meals, so put half in the freezer for a rainy day.

Slim Sloppy Joes

Ingredients

12 ounces lean ground beef (round or sirloin)
1 teaspoon canola oil
1 large green bell pepper, chopped
2 cans (8 ounces each) tomato sauce
2/3 cup frozen corn kernels
2 tablespoons ketchup
1 tablespoon cider vinegar
1 teaspoon sugar
1/4 teaspoon freshly ground pepper
Whole-wheat hamburger buns

Preparation

Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Crumble in the beef and cook, stirring often, until it loses its pink color, about 5 minutes. Drain the beef in a colander and wipe out the skillet.

In the same skillet, heat the oil over medium heat. Add the bell pepper and cook, stirring often, until tender, about 3 minutes. Return the beef to the skillet and stir in the tomato sauce, corn, ketchup, vinegar, sugar, and black pepper. Bring just to a boil. Reduce the heat and simmer until slightly thickened, about 10 minutes.

Serve on whole-wheat hamburger buns with add-ons like chopped onion, pickled peppers, pickle slices, low-fat grated cheese, tomato slices, or whatever other toppings you like.

Makes 4 cups

Per 1/2 cup: 150 calories, 21 g carbohydrates, 12 g protein, 3–5 total fat, 25 mg cholesterol, 3 g dietary fiber, 470 mg sodium

Coffee: Good or Bad?

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

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

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

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

Eating With Awareness

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

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

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

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

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

Exercising When You're Away From Home

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

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

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

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

Metabolic Syndrome

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

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

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

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

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

Step It Up

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

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

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

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

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

Healthy Sleep Habits

Did you know that the quality of your sleep and your weight are connected? It's true. Research has shown that people who get five or fewer hours of quality sleep each night have a significantly higher risk of obesity than people who get seven to eight hours a night.

Why? Disordered sleep affects your body in many ways. When it comes to your weight, lack of sleep can increase levels of the hormone leptin in your blood, leaving you hungrier and more likely to snack. Lack of sleep also stresses the body, causing it to process and store glucose differently. Of course, it is also hard to plan and prepare healthy meals or commit to being more active if you are tired all the time. In other words, not getting good sleep is hazardous to your weight! So if you're not getting seven to eight hours a night of high-quality shut-eye now, try these tips for better sleep:

• Take the TV out of the bedroom. You should be sleeping, not watching television late into the night.
• Avoid caffeine and alcohol near bedtime. Both lead to lower quality sleep.
• Don't exercise within 30 minutes of your bedtime — doing so may make it more difficult to fall asleep. However, getting regular exercise earlier in the day will promote better rest.
• Develop a sleep schedule and stick to it, going to bed and getting up at the same time from day to day. This will help set your body's internal sleep–wake cycles.
• Don't sleep late on weekends, which can disrupt your pattern. It's better to get up at your regular time and take a nap later in the day if you need it.
• Make sure you have a comfortable bed, bedding, and pillows. Foam mattress pads or toppers can also improve your bed's comfort level.

If you still experience trouble getting a good night's rest after making these changes, talk to your doctor. Medical conditions like obstructive sleep apnea, insomnia, or restless legs syndrome could be to blame.

Most important, don't ignore sleep issues. They tend to get progressively worse over time, leading to larger and larger impacts on your health and well-being. This week, make getting high quality sleep a priority. It's critical to your weight-loss success!

Delicious Western Scramble

This scramble has a kitchen sink's worth of ingredients — meat, cheese, and veggies galore. If your family doesn't like bell peppers, you can get creative with substitutions: Spinach or zucchini would also be good. If they don't like ham, add crumbled-up cooked turkey sausage instead. And try adding some herbs — some flat-leaf parsley would be tasty, as would basil or thyme (or sage, if you're using sausage). If you can cook the potatoes the night before, the dish will come together even more quickly.

Ingredients

1small red or white potato, cut into 1/2-inch cubes
1 tablespoon canola oil
1 medium yellow onion, coarsely chopped
1 medium red bell pepper, coarsely chopped
1/2 medium green bell pepper, coarsely chopped
1/2 cup extra-lean ham, finely chopped
2 large eggs
4 large egg whites
2 tablespoons low-fat cottage cheese
1/2 teaspoon freshly ground black pepper
Pinch of salt

Preparation

Put the potato in a medium saucepan. Add cold water to barely cover. Bring to a boil over high heat. Reduce the heat to medium, partially cover, and cook until tender, about 7 minutes. Drain.

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and bell peppers and cook, stirring often, until the peppers are tender and the onion is lightly golden, about 8 minutes. Stir in the ham and potatoes and cook, stirring often, until the mixture is just starting to brown, about 2 minutes.

In a medium bowl, beat the eggs, egg whites, cottage cheese, black pepper, and salt until well blended. Pour the egg mixture into the skillet over the vegetables and ham. Reduce the heat to medium and cook, turning often with a heatproof spatula, until eggs are just set, about 2 minutes.

Serves 4

Per serving: 170 calories, 14 g carbohydrates, 13 g protein, 7 g total fat, 115 mg cholesterol, 2 g dietary fiber, 400 mg sodium

Should You Eat Organic?

Question:

Should I buy organic foods while following your program? Are they really better?

Answer:

Yes! While no research proves yet that organic foods are nutritionally better for you, there are several good reasons to buy organic. For one, such foods are wholesome — and better for the environment! Produce that's labeled USDA Certified Organic is grown without the use of pesticides, synthetic fertilizers, or genetically modified organisms, and organic meats and dairy products are free of antibiotics and growth hormones. Choosing organic foods also supports local farmers who use renewable resources and promote soil and water conservation.

The downside to buying organic is that because it costs farmers more to produce these foods, they're often more expensive than conventional products. So you may want to be selective about which organic foods you buy. When it comes to produce, the fruits and vegetables most likely to contain pesticide residues are the ones you'd rinse before eating, such as peaches, apples, berries, bell peppers, potatoes, and spinach. Nonorganic foods that have skins or husks you'd peel off, like bananas, oranges, avocados, and sweet peas, are less likely to be contaminated. But whether or not you go organic, the most important thing is that your food choices are healthy ones!

Lighten Up Family Favorites

Remember Mom's rich brownies? Or Grandpa's five-alarm chili? They're in every family — sacred recipes that get passed down through the generations. The problem is that family favorites often aren't as healthy as they could be. But with a few alterations to the recipe and cooking methods, you can still enjoy the tastes you love while cutting out excess fat and calories. Try the following tips:

Spray, don't pour: Coat pans and baking dishes with cooking-spray butter, margarine, or oil.

Go nonstick: A nonstick pan can reduce the need for fat when you sauté.

Reach for broth: Sauté vegetables in low-sodium vegetable or chicken stock for great flavor minus the fat.

Strip the skin: Cut calories by always removing the skin from poultry and trimming visible fat off meat.

Soak up the flavor: Leaner cuts of meat can be less tender. Use a low-sodium marinade to add flavor and help tenderize.

Switch tactics: Bake, boil, or broil meats and other foods you'd normally fry.

Cut back: Cut the amount of cheese and other fatty ingredients in your favorite recipes by one half, or replace them with low-fat versions.

Get saucy: Try replacing some or all of the fat in baking recipes with applesauce.

Go veggie for a day: Replace meat in dishes with beans or meat substitutes like tofu or vegetarian crumbles.

Slow cook: Use a slow cooker to turn lean meats, vegetables, and beans into delicious soups, stews, and casseroles without adding fat.

Spice things up: Add flavor but not fat to foods with dried and fresh herbs and spices. From the sweet and citrusy flavors of basil and lemongrass to the distinctive flair of cilantro to the richness of curry, a world of flavor awaits your exploration.

Get to know yogurt: Replace the sour cream on your table with low-fat plain yogurt. It makes a great topping for baked potatoes.

And remember, no matter what you're cooking or baking at home, always keep portion control in mind when you sit down to eat it. Moderation is a key to success!

Get Moving Outdoors!

Now that spring is almost here, the weather where you live is probably warming up (unless, of course, it's warm year-round where you live!). It's a great time to start gearing up to take your workouts outside, if you haven't already!

Exercising outdoors is one of my favorite things to do, and I highly recommend it. It's a great change of pace that will get your blood pumping and your senses engaged, and you'll soak up all that fresh air and vitamin D from the sun. You'll also get in touch with your surroundings, and maybe learn your way around a park you've never visited or an unfamiliar part of town. In addition, outdoor workouts are free — no gym memberships or class fees to worry about!

To make the most of your outdoor workout:

• Dress for the elements. Wear a hat and jacket if it's cool outside, and no matter what the temperature, wear sunscreen and sunglasses to avoid sun damage.
• Drink plenty of water before you start and after you finish. If you're going to work out for more than 30 minutes, carry a water bottle with you or stop for a drink during the workout.
• Dress in layers, peeling them off as you warm up.
• Wear reflective gear if you exercise before the sun rises or after it sets.
• Bring music — you can carry an iPod with headphones — to keep you pumped up. Or, if you can, bring a friend!

Go on — take your workout on the open road! You'll be glad you did.

Little Shrimp, Big Flavor

This dish is fun to eat and easy to make. I bet you already have most of the ingredients in your pantry! You can buy the shrimp already peeled and deveined, or you can buy them fresh at the fishmonger and set one of your kids up to do the dirty work. If you're using frozen shrimp, which is perfectly okay, thaw them in a bowl of cool water, drain them, and pat them dry. Using a premade coleslaw mix is another time-saver. And if you're really feeling pressed for time, you can use bottled cocktail sauce instead of making it fresh.

Shrimp Shack Special

Ingredients

For the shrimp:
1 pound peeled and deveined medium shrimp, thawed if frozen
2 tablespoons fresh lemon juice
1 teaspoon hot-pepper sauce
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt (optional)

For the slaw:
2 tablespoons reduced–fat mayonnaise
2 tablespoons reduced-fat sour cream
1 tablespoon cider vinegar
1 teaspoon chili powder
1/4 to 1/2 teaspoon hot-pepper sauce
1/8 teaspoon salt
3 cups prepared coleslaw mix
1 can (15 ounces) pinto beans, drained and rinsed

For the shrimp sauce:
1/4 cup ketchup
1–2 tablespoons prepared white horseradish
1 tablespoon fresh lemon juice

Preparation

To make the shrimp: Coat a rimmed baking sheet with cooking spray. Place the shrimp in a mound on the pan and mix with the lemon juice, pepper sauce, oil, and salt (if using). Spread out on the pan. Let stand for 10 minutes while you prepare the slaw and the sauce.

To make the slaw: In a salad bowl, mix the mayonnaise, sour cream, vinegar, chili powder, pepper sauce, and salt. Add the cole slaw mix and beans and toss to mix well.

To make the sauce: In a small bowl, mix the ketchup, horseradish, and lemon juice.

Preheat the broiler. Broil the shrimp 3 to 4 inches from the heat until pink and just opaque in the thickest part, about 5 minutes.

Serve the shrimp with the sauce and the slaw.

Makes 4 servings

Per serving: 240 calories, 23 g carbohydrates, 25 g protein, 6 g total fat, 155 mg cholesterol, 5 g dietary fiber, 660 mg 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 1 1/2-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.

Intense Exercise and Your Growth Hormone

After you work out, do you have the feeling that you can do anything? Well, you're not alone. That "runner's high" (which is actually triggered by any form of exercise, not just running) comes about because exercise floods your body with endorphins. These helpful biochemicals lift your mood and stimulate the release of another important hormone that affects your metabolism: human growth hormone (sometimes called HGH). This hormone is something we all want, and lots of it. It builds muscle, burns fat, helps you resist heart disease, protects your bones, and increases your overall health. To be clear, I'm NOT taking about the HGH that you've probably heard about in the news, in reference to doped-up athletes — that's the injected kind and it's definitely something you do NOT want. I'm talking about the natural kind that your body produces with exercise.

The key to turning your body into a growth hormone factory is to exercise at a high intensity level. During intense exercise growth hormone spurs the body to use fat as fuel instead of glucose. So you burn more fat as you exercise, and you're keeping your blood glucose levels stable, which gives you more energy to keep going. On the other hand, lack of exercise makes your muscles insulin-resistant and suppresses growth hormone. So make sure you are getting that high-quality, intense exercise to work up those growth hormone levels — it's the healthiest way to reverse aging and make yourself stronger.

Boost Your Exercise Motivation!

Are you having a hard time staying motivated to work out? You're not alone. One of the main reasons many people are not more physically active is that they lack the drive to get up and move each day. But it shouldn't be hard to get yourself off the couch! If you're looking for a simple way to boost your exercise motivation, try keeping a fitness journal!

Just create a simple chart with the days of the week; you can even use a ready-made calendar. Then, as you're following your Fitness Planner, write down in the journal the fitness routine or exercises that you do each day as you complete them. That's all there is to it, but you'll gain plenty of benefits! You will be able to:

• Get a motivational boost! It feels terrific to be able to write down the exercises you completed each day, and it's truly motivating when you look back over a week and see how active you were. All those exercise sessions add up fast!
• Track your progress. Your fitness journal will record how far you've walked or biked, how many minutes or hours you've exercised, and how often you do it. It's hard to remember it all without writing it down!
• Pinpoint trouble spots. You can look at your weekly or monthly journal and evaluate it with an objective eye. Suppose you notice that you are great about working out in the beginning of the week but start to slack off from Wednesday on — you'll know that you need to focus on increasing your activity toward the end of the week.

Get started right now by writing down the exercises you've done today in your online Journal. If you haven't done any yet — get up and get moving! There's no time to waste!