Chicken Cheese Steak Wrap

Rich taste without the fat

1 small (4 ounces) boneless, skinless chicken breast
Olive oil cooking spray
¼ cup onion slivers
1 whole wheat flour, low-carb tortilla (7 1/2" diameter - 60 calories)
1 wedge (3/4 ounce) The Laughing Cow^® Light cheese
1 tablespoon low-sodium ketchup
2 teaspoons sliced pickled hot chile peppers

Coat a medium nonstick skillet with cooking spray. Set it over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Place the onion and the reserved chicken in the pan. Cook, separating the chicken shavings with 2 wooden spoons or spatulas, for 2 minutes, or until evenly browned. Remove the pan from the heat. Set aside.

Meanwhile, place the tortilla between 2 damp paper towels. Microwave on low power in 10 second intervals, or until warmed.

Place the tortilla on a serving plate. Spread the cheese, leaving about 2" bare on one end, in an even strip (about 3" wide) running across the center of the tortilla. Top with the chicken mixture, the ketchup and peppers. Fold the bare end of the tortilla up over the filling, and then fold the sides of the tortilla over the middle. Serve immediately.

Yield: 2 Servings

Per serving: Calories 122.3; Total Fat 3.1g; Sat Fat 0.2g; Cholesterol 32.5mg; Sodium 148.5mg; Total Carb 9.9g; Dietary Fiber 4.9g; Sugars 1.9g; Protein 16.4g.

Dealing With a Weight-Loss Plateau

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

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

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

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

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

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

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

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

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

Put Your Best Foot Forward

When you work out, your feet can take a pounding. That's why it's so critical that you have the proper footwear for the job. Follow these tips to find your best fit.

Shop at the right time: Your feet swell throughout the day, so shop for shoes when they're at their largest — either at the end of the day or after a workout.

Bring your socks: To get a proper fit, bring along a pair of the kind of socks you plan to wear while working out. They can differ significantly in thickness from nylons and trouser socks.

Ask for help: Don't hesitate to ask for help with sizing, choosing the best fit, and finding accessories like socks and inserts. Chances are you'll find the most knowledgeable salespeople at specialty shoe stores that focus on athletic gear. Stores that sell running shoes, such as New Balance, will have a staff who can correctly fit you in walking or running shoes.

Match your workout: While cross-training shoes can work for a wide range of activities, if you focus on one particular activity — whether it's walking, biking, running, aerobics, or a court sport like tennis or basketball — it's probably best to get a shoe made specifically for that purpose.

Go for comfort now: Forget the idea that your shoes will stretch out or become broken in over time. Choose a pair that feels great the minute you put them on. Plan to try on several brands and styles.

Check the fit: Pay attention to how the shoes fit. They shouldn't pinch, rub, be too loose or too snug on the sides, or slide forward or backward as you move. When you walk, your heel shouldn't slip out of the shoe.

Build in wiggle room: There should be roughly a half inch of space — about the width of your thumb — between your big toe and the tip of the shoe. You should be able to wiggle all of your toes.

Move around: Don't be afraid to walk, run, and jump your way around the store. Using your shoes is the best way to check for comfort, support, and fit.

Pay the price: While you don't have to get the most expensive shoe, don't skimp on quality. Good athletic shoes are designed to provide you with the proper support and cushioning — greatly reducing your risk of injury. Expect to pay between $70 and $120.

Replace your shoes regularly: Regardless of the quality of your shoes, they will take a beating if you use them frequently, and the most important part of the shoe — the support — will begin to break down. Expect to replace shoes every six to nine months.

If you haven't treated yourself to a comfortable, supportive pair of workout shoes yet, go shopping this week. Your feet will thank you.

The Risks of Abdominal Fat

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

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

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

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

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

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

Master the Six Diet "Dos"

I can't wait for you to be the fit and fabulous person you want to be — and you will be! Now that you're creating a healthier you, you need to learn how to avoid common diet mistakes:

• Eat so that you're satisfied! Believe it or not, if you want to lose weight, it's important to eat! Skipping meals can leave you feeling weak and hungry, which leads straight to overeating. Eat when you need to, but make sure you limit yourself to nutritious, strength-building foods!

• Include a variety of foods! You've heard of diets that focus on one food, or that exclude whole categories of food from your life. Go for balance instead! Sweets, pasta, and breads have a place in your eating plan. The key is moderation! Make healthy foods the foundation of your meals.

• Quench your thirst! Water helps you burn calories, boosts your metabolism, and fills you up. How's that for multitasking? Bottoms up!

• Concentrate on your health! Diet pills, crash dieting, and products that promise instant results are never a good idea. A slow, steady, balanced weight-loss plan like mine is the most effective and the safest. You'll feel great, and you'll protect your health too!

• Teamwork helps! Staying motivated is key! Find an exercise buddy at your office, ask a friend or family member to help you stay on track, or take advantage of my amazing online community!

• Get moving! If you're already eating healthy, exercise can tone muscle and give you lots of energy. Even just a few minutes a day can make a huge difference. Give it a try!

Fit Fitness Into 15 Minutes!

Has missing workouts got you down? Don't beat yourself up! On those super-hectic days, take just 15 minutes to do something active. If it seems impossible to accomplish anything worthwhile in 15 minutes, think again! Even on days when you're pressed for time, you can do the simplest things to squeeze in some physical activity. Any workout is better than none! Try these ideas and feel great knowing that you're making progress toward your goals:

Take the stairs! Climbing a few flights will be just enough activity to get your heart pumping and leg muscles warmed up. Plus, you'll feel satisfied because you made the effort!

Go for a walk on your lunch break! Choose a lunch spot that's a few blocks away so you can take a brisk walk. If you packed a meal, reserve some of your break time to go outside and stretch your legs. Can't get out? Stroll the office!

Get a jump on things! No time to fit in a full-blown cardio session? Grab a jump rope for a quick one, or do a set of jumping jacks before hitting the shower in the morning.

Deskercise! If all else fails, you can still do some great stretching and aerobic moves while you're seated at your desk. Try a series of side-to-side head rotations, shoulder shrugs, arm circles, glute squeezes, and knee lifts. It's so easy, and you'll be done in only 15 minutes!

Butter vs. Margarine

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

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

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

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

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

Fight the Urge to Splurge

Are there foods at your house that can trigger some unhealthy eating urges? Sure.

But who hasn't snuck away with a bag of treats every now and again? The problem is not letting it become a habit—and learning to slow down the urge. Here are a few strategies to deal with the urge to splurge:

• Delay and distract. If you know you're not physically hungry, delay eating for 10 minutes. This may be difficult to start, but if you can drive a wedge in between your emotional feeling and automatic eating, you'll increase your chances of making healthier choices. Drink a glass of water or listen to music, read a book, take a shower, check your email. If after 10 minutes you still really want something, then start with a healthy snack.

• Nurture yourself. Turn off the TV and do something you truly enjoy. Is it time to bring back a beloved hobby—playing an instrument, painting, quilting, drawing—or reading in bed or writing a good friend?

• Understand the emotion. Get your journal and go sit in a comfortable spot and write about what you're feeling. Invite your troubled self to freely express what's going on inside. It's not easy, but it will start you down the path of greater awareness. If you can create a safe space to express (without judging yourself), you'll begin to notice that you'll feel better and begin to see things clearer by writing about your emotions. Ultimately, journaling is a great tool for making peace with your emotions.