What's in Your Cookie Jar?

When you're in need of comfort, a reward, or a distraction, do you reach for food? That's what many of us feel as though we're programmed to do. But there are plenty of healthy ways to give yourself a lift or distract yourself that don't involve food. This week we're going to give your old cookie jar a makeover.

Perhaps you used to reach for cookies to perk yourself up when you were feeling down, or to indulge yourself when you did something well. But now you're changing that old pattern. So why not use your cookie jar to store some new ideas for healthy treats?

The trouble is, when you are feeling bored or stuck in a rut, or just feeling as if you need a lift, it can be hard to come up with ideas. So, in the spirit of the Duke program, we ask you to plan ahead — to come up with ideas now that you can use later, when you really need them.

First, take some small slips of paper and write down ideas for things you'd like to do if you had some spare time on your hands. You might want to fill two jars: one for activities that take just a few minutes, and another for activities that may take an hour or two. However you choose to organize your ideas, the point is to come up with fun or relaxing activities that you enjoy.

Here are some examples:

• Taking a long bath
• Hitting some golf balls
• Enjoying a cup of herbal tea
• Listening to relaxing music
• Reading a book
• Taking a walk
• Doing a crossword or Sudoku puzzle
• Giving yourself a manicure or pedicure
• Calling a friend (write the friend's phone number on the slip of paper)
• Writing a letter or e-mail to a friend or loved one
• Drawing or painting a picture
• Creating a photo album or scrapbook
• Spending time on a hobby, such as knitting or woodworking

As you can see, you can fill the jar with all kinds of new and exciting ways to comfort, uplift, and even inspire yourself. Then, when you find yourself bored or in need of a pick-me-up, just reach into the "fun jar," grab a slip of paper, and do what it says!

What Not To Drink Before Bed

If you think a cocktail before bed will help you sleep better, you'd better think again! Sure, a glass of wine or two may make you sleepy, but you might find yourself tossing and turning at around 2 a.m. The reason? Your body actually experiences symptoms of withdrawal from alcohol once it's been digested, and that can lead to less than sound sleep.

Another big no-no before bed is caffeine. And this doesn't just mean coffee — an obvious source — but also soda, certain teas, and even chocolate! Remember, caffeine is a stimulant, so if you want to have a restful night's sleep, consider skipping the caffeine, or at least avoid consuming it four to six hours before bed. That's another good reason to skip a slice of gooey chocolate cake for dessert!

An Easy Trick to Help You Sleep Better

You've probably heard about the benefits of meditation, but did you know that a regular meditation practice may help you fall asleep or sleep more deeply? Meditation is not as complicated as you might think. In fact, there are a number of simple ways to meditate — gazing at a candle flame, sitting alone in a quiet space, or following a guided meditation DVD or podcast. If you're up for it, consider taking a seminar about meditation and its benefits. Besides learning a particular type of meditation, you can also ask questions and learn more about how meditation has affected others.
The most convenient aspect of meditation is that you can do it anytime, anyplace, and for as long or as briefly as you want — just five minutes can provide results. Plus, it costs nothing; all you need is a quiet location and time to be relaxed and alone with your thoughts!
With time, you may notice that your regular meditation practice has some additional benefits. It may help alleviate feelings of stress, depression, or anxiety, and it may even lower your blood pressure. With all those benefits, what do you have to lose?

Toning: Hips & Thighs

The biggest problem areas for many women are their hips and thighs. This is rooted in biology: Women of childbearing years store most of their body fat in these areas. But don't despair, the good news is that fat deposits on the hips and thighs are easily burned. Why? Because the large muscle groups of the body burn calories more efficiently.
Lunges are one of the most effective exercises you can do to work the entire leg. If the only exercises you did for your legs were lunges, your legs would look terrific! Lunges can be done with no weights at all, while holding dumbells or with a bar on your shoulders. It is a difficult exercise, so start without any weight. After you do add weights, increase their size gradually.
How to Hit the Hips and Thighs:

Start with one foot in front of the other as though you are taking a giant step (use a chair, if necessary, to help keep your balance).
Lower yourself, bending both knees, but make sure your knee stays in line with your ankle. Try not to bang your back knee on the floor.
Your weight should be on your back toes and on your front heel.
Straighten legs until you are standing, and lower yourself again.
Repeat with the opposite leg.
Watch your form.
Keep your back straight.
Don't let your front knee extend over the front of your toes. If you have bad knees, modify this lunge and only bend your knees slightly — you're still firming those thighs!
How Many: Begin with one set of 8-12 reps and gradually progress to two sets of 8-12 reps. Rest for 15 seconds between sets. I recommend that you increase the number of repetitions gradually. Your goal should be to aim for 16-24 repetitions every time you do these exercises. As soon as you can do this relatively easily, add the second set with weights (either holding dumbbells or holding a bar on your shoulders).
When You'll See Results: Do your lunges at least four days a week and you will see a noticeable improvement in three weeks!

Aspirin Therapy for Preventing Heart Attack and Stroke

You may have heard about studies linking a daily dose of aspirin with a reduced risk of heart attack and stroke. Is aspirin therapy right for you?
Aspirin appears to lower the risk of blood clots that can cause a heart attack or stroke, and research has shown that people who are at high risk for cardiovascular disease can benefit from a low dose (75 to 325 mg) taken daily. Aspirin therapy seems especially helpful for those who have already had a heart attack, a stroke, or some other evidence of atherosclerotic vascular disease, or those who are at significantly increased risk because of abnormal cholesterol, high blood pressure, or diabetes.
However, for people at lower risk, the benefits of taking aspirin are less clear — and may be overshadowed by an increased risk of bleeding, a side effect of aspirin that can be quite dangerous. The risk of bleeding is also increased in those who take blood-thinning medications such as warfarin (brand name Coumadin).
The bottom line: Talk to your doctor to see whether low-dose aspirin therapy is right for you. Have the doctor assess your cholesterol level, blood pressure, and other factors to determine your heart disease and stroke risk. Don't forget to mention any other medical conditions you have and any other medications or supplements you take on a regular basis (including nonprescription products).
And remember, the other healthy lifestyle changes you are making — including eating a healthy, balanced diet rich in fiber and whole grains, avoiding unhealthy weight gain or losing weight, and getting regular exercise — also cut your risk of heart problems and stroke in the future.

A Quick and Easy Weeknight Supper

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull but this Chili-Rubbed Tilapia With Asparagus and Lemon proves that wrong. The spice rub, a popular barbecuing technique, works just as well indoors. Try it also on chicken breasts or lightly oiled shrimp.

Chili-Rubbed Tilapia With Asparagus and Lemon

Ingredients

2 pounds organic asparagus, tough ends trimmed, cut into 1" pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pound fish, tilapia, Pacific sole, or other firm white-fish fillet
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
Preparation

1. Bring an inch of water to boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover, and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
2. Combine chili powder, garlic powder, and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
3. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt, and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
Makes 4 servings.

Prep Time: 3 mins
Cook Time: 13 mins
Total Time: 16 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 210
Total Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 48 mg
Sodium: 418 mg
Total Carbohydrate: 8 g
Dietary Fiber: 4 g
Protein: 24 g

Recipe reprinted with the permission of EatingWell.com.

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!

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.

Double-Duty Exercise Opportunities

You know how tough it can be to find time to work out. Jam-packed schedules and never-ending chores don't seem to leave much time for taking care of yourself.

But a hectic life is no reason to forgo your daily workout. Especially since the benefits of moving your body are enormous. With a little creativity, you can make exercise part of your routine no matter how long your to-do list is.

Use this simple plan to sneak some calorie-burning intensity into the chores you're already doing.

Pick Up the Pace

The key to turning any household task into exercise is to pick up the pace or increase intensity and sustain it for as long as comfortably possible without taking a break.

So if you have to clean the floors, throw on some upbeat music, and put some major muscle behind your mopping. And set yourself a goal to see if you can finish within a certain time limit. This will help you keep the activity intense enough to count it as exercise.

Get Creative

Some activities, such as weeding or raking, already require a high level of energy. But turning up the burn on other less intense activities, like washing dishes or dusting, may require a little more ingenuity.

Try these three creative ways to turn everyday chores into a workout. Adding these boosters could help you burn up to 180 extra calories per half hour of activity.

Dirty Dish Dips

Don't let a mountain of dishes prevent you from working out when you could take care of both at the same time. Start the dishes, and then every few minutes, stop to do some dirty dish dips:

• Areas worked: chest, arms.
• Starting position: Face the sink, hands on the edge of the countertop, arms straight; position feet slightly farther than arms-length away from the counter so that your body is at a slight angle.
• Action: Without bending at your waist, slowly bend your elbows and lower your chest toward the counter. Dip your chest toward the counter as far as comfortably possible before returning to your starting position. Repeat 5 to 10 times.
• Tip: Make sure the counter and your hands are dry and you're wearing shoes that won't slip.

Backyard Twists

Raking the yard is already a great workout. Do it for half an hour and you'll burn about 171 calories, which is close to what you'd expend by running a mile. Boost the calorie burn with this twist:

• Areas worked: arms, shoulders, stomach, back, and sides.
• Starting position: Rake gripped in both hands, right hand lowest on the rake handle; arms extended to make a long rake stroke.
• Action: Reach the rake out as far as you can, and pull debris back toward your left foot by taking long, steady strokes while twisting your hips and upper body to the left. Do half of your raking with this motion, and then move your left hand below your right on the rake handle and do the rest with a left-to-right twisting motion.
• Tip: Start by raking for only a few minutes with this motion and work your way up as you get stronger. This motion works well when sweeping floors, too. Consult your healthcare provider first if you have back problems.

Squeaky Clean Squats

Whether you're mopping the floor, washing the car, or scrubbing windows, you can get a lower body workout with a couple of buckets half-filled with water:

• Areas worked: arms, thighs, buttocks.
• Starting position: Stand with one bucket handle gripped in each hand, feet shoulder-width apart; back, arms, and legs straight.
• Action: Keep your arms straight down at your sides while you slowly squat by bending at the knee and hip joints. Lower yourself until your thighs are roughly parallel to the ground, then return to starting position. Repeat 10 times.
• Tips: To avoid injury, keep your knees centered over your toes when squatting, do not allow your thighs to dip beyond parallel to the ground, and keep your back straight.

Adding Up the Minutes

It takes only a few extra minutes to turn a routine chore into a calorie-burning exercise. And those minutes add up toward the minimum exercise recommendation for optimal health -- at least 30 minutes on most days of the week.

Top ten household chores for burning calories*
1. Moving furniture	225 calories
2. Scrubbing floors	189 calories
3. Raking leaves	171 calories
4. Gardening	162 calories
5. Mowing the lawn	162 calories
6. Washing the car	153 calories
7. Cleaning windows	153 calories
8. Vacuuming	84 calories
9. Washing dishes	76 calories
10. Doing laundry	72 calories

*Estimations based on a 150-pound person and 30 minutes of activity

Always supplement your exercise routine with longer bouts of cardiovascular exercise, such as walking, whenever possible. But on days when time is scarce and the to-do list is long, remember that it's important to make exercise a priority. Doing your chores with a little extra energy and vigor is a great way to multitask.

A Healthy, Summer Pizza

There's no doubting that pizza is one of the most popular and widely

consumed foods out there. Unfortunately, it can do a serious

number on your daily calorie allowance. This delicious Thai

Chicken Pizza is a healthy alternative that's easy (and fun)

to make, perfect for leftovers, and can get the whole family

involved. You can get creative with toppings, too. Just visit

your local farmers' market to find out which seasonal produce

will make a delicious addition!

Thai Chicken Pizza

Ingredients

-20 ounces whole-wheat pizza dough

-1/4 cup smooth natural peanut butter

-3 tablespoons water

-2 teaspoons reduced-sodium soy sauce

-2 teaspoons rice vinegar

-2 teaspoons fresh ginger, minced

-1 clove fresh garlic, minced

-1 teaspoon canola oil

-8 ounces organic chicken breast, boneless and skinless, trimmed and

diced

-1 medium organic red bell pepper, diced

-4 whole organic scallions (green onions), thinly sliced

-2/3 cup part-skim shredded mozzarella cheese

Preparation

Place oven rack in the lowest position; preheat to 450°F. Coat a large baking

sheet with cooking spray.

Roll out or stretch dough on a lightly floured surface into a rough 16-inch

oval.

Transfer to the baking sheet. Bake on the bottom rack until puffed and

lightly crisped on the bottom, 8 to 10 minutes.

Meanwhile, whisk peanut butter, water, soy sauce, vinegar, ginger and

garlic in a small bowl until well combined.

Heat oil in a medium skillet over medium-high heat. Add chicken and

cook, stirring, until cooked through, 2 to 4 minutes. Transfer to a

medium bowl. Add bell pepper, scallions and 1 tablespoon of the

peanut sauce to the chicken; toss to combine.

Remove the crust from the oven; spread evenly with the remaining

peanut sauce. Top with the chicken mixture, then sprinkle with cheese.

Return the pizza to the oven and bake on the bottom rack until the

crust is crispy and golden and the cheese is melted, 11 to 13 minutes.

Makes 6 servings.

Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins

Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 355
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 29 mg
Sodium: 447 mg
Total Carbohydrate: 42 g
Dietary Fiber: 3 g
Protein: 20 g

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.

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 and on 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.

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 free of any distractions. Then follow these steps:
Tense the muscles in your toes for 5 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 tension 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 relaxed.
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.

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.

Find Your Inner Drive

It may seem obvious, but I'll say it anyway: You can't achieve success if you're not willing to take the first step. Sure, I can give you all the tools you need for weight loss, but if you're not willing to get off your butt, you won't get anywhere. You need to find that inner drive to accomplish your goals. Need some inspiration? Check out what this teammate said on the Message Boards:

"Had somebody told me a year ago that I would complete a 5k in under an hour, I'd have told them they were insane. But last fall, I did just that. I jogged and walked fast through my very first 5k and came in at 47 minutes and 53 seconds.

You'll never believe what you can do until you try something and complete it. Making motivational vision boards for yourself and finding a support network can really help. Find somebody who won't let you talk your way out of something difficult. For the 5k, I had my kickboxing instructor. She kept me focused and, though she finished way ahead of me, was right there to cheer me to my finish line! The feeling of accomplishment you gain from succeeding at something you didn't think was possible will motivate you to try something else you aren't sure you can do.

Eventually, your life will change and be marked by these fabulous accomplishments. Each new triumph will lead you further down the road toward living a fearless life. Just get up and go!" – Starfaerie82

With the right attitude, you can meet (and even exceed!) your goals, but it's up to you to put in the effort. What motivation can you pull from within right now that will help get you moving?

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!

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!

Shake It Up

Ever hear the expression "Nothing changes if nothing changes"? If you do the same resistance routine the same way week after week, the day will come when your body will have adapted to that particular workload. In terms of weight loss, that's not a good thing. If your body isn't challenged beyond its comfort zone, you won't see continual results.

Mixing things up to prevent plateaus doesn't take much. That's why my program will challenge you in new ways. Varying the number of reps and sets will constantly surprise the body, which is one way to make sure your workout continues to push you forward.

Apart from changing the number of sets and reps per exercise, you can also change the way you perform a rep. During a weight-lifting exercise, your muscles contract in three distinctly different ways:

• When you lift the weight, your muscles contract positively, or concentrically.
• At the midpoint of the exercise, when you stop moving the weight but you're still holding it, your muscles contract statically, or isometrically.
• When you lower the weight, your muscles contract negatively, or eccentrically.

You can adjust the way you do your reps by shifting the emphasis among the three forms of muscle contraction, which provide you with three ways to do almost anything in the weight room — and endless ways to switch around your routine to keep it fresh and motivating.

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 Chantrix. 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

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.

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.

SPARKLING WATER VS. PLAIN WATER

If you've swapped out your daily soda for sparkling water, or like to drink the bubbly stuff because plain H2O can be boring, I bet you're wondering how healthy it is. Fizzy water is not only refreshing, but it also hydrates your body as well as regular ol' water.

You may have heard that the carbon dioxide added to water to make it bubbly can be acidic, and can cause erosion to your tooth enamel. Don't worry because the damage is minimal, and one would have to drink massive amounts of sparkling water in order to wear away enamel faster than it's renewed. Sodas, on the other hand, contain phosphoric acid, which definitely rots your teeth.

What about sparkling water affecting your bones? To find out the truth, read more.

You may have also heard that carbonated water can leach calcium out of your bones and lead to osteoporosis, but no studies have been found to back this up. Actually, drinking sparkling water may even keep calcium locked in your bones.


One thing you need to watch out for is flavored sparkling waters. Some varieties are enhanced with natural fruit juices, but others contain sugar or artificial sweeteners, so be a label reader to avoid unnecessary calories. Some fizzy mineral water or club soda can also contain high amounts of sodium, which can contribute to high blood pressure. Another downside to opting for the bubbly is that some people may experience bloating or gas from drinking it.

Which do you drink more often, sparkling or regular water?

Do Antibiotics Actually Protect Us?

Americans are totally addicted to antibiotics. In our quest to kill anything around us that seems bothersome or threatening, we try to rid ourselves of every last germ with an arsenal of antibacterial products, we pump our livestock full of antibiotics — heck, we pump ourselves full of antibiotics.

Here's the deal: Not only is trying to eliminate most bacteria practically pointless but it can also be really counterproductive. Yes, there are lots of bad bacteria out there, and they can make us very sick. But there are also lots of good bacteria too. For example, beneficial bugs known as probiotics live in our stomachs and are integral to the healthy functioning of our immune and digestive systems. There's even some evidence that certain probiotics play a role in determining how many calories our bodies absorb from food and send to fat cells.

When you take antibiotics to wipe out the bad bacteria, you end up taking out probiotics, your best defense, at the same time. In addition, overuse of antibiotics can lead to antibiotic resistance — that is, the drugs become less effective over time because the bad bugs figure out how to adapt so they can survive. The best steps we can take to keep our immune systems strong and to maintain a healthy microbial balance are to eat the kinds of foods that replenish and feed our beneficial bacteria (like organic low-fat yogurt) and to choose organic meat and dairy products from animals that have been raised without the use of antibiotics. We also need to lose the habit of taking antibiotics every time we so much as sniffle.

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.

6 Health Benefits of Almond Milk

Almond milk contains more nutrients than other dairy milk alternatives like rice milk. The health benefits provided by this option even match dairy choices. Almond milk works as a great alternative for those with soy and lactose allergies.

Here are 6 benefits of almond milk:

Benefit #1: Weight Management

Plain almond milk without added sugars or flavoring contains 60 calories per each 8 oz serving size. This option works well for people looking to lose or maintain weight.

The low caloric content of almond milk causes less of an impact on our totally daily consumption of food calories. Some milk varieties contain more sugars than the cereal that they get combined with.

Benefit #2: Heart Health

Almond milk contains no cholesterol and only 5 mg of sodium per serving. Consuming foods low in sodium and cholesterol help us to maintain better heart health and normal blood pressure.

Without cholesterol, almond milk also decreases our chances of gaining bad cholesterol levels, all while increasing the good cholesterol levels. Almond milk also contains 150 mg of potassium in every serving. This mineral works to promote healthy blood pressure.

Benefit #3: Blood Sugar Friendly

Unlike other milk alternatives, the plain almond option contains only 8 grams of carbohydrates per serving. The 7 grams of sugars that make up the carbohydrate content have a limited affect on our blood sugar levels. When we consume simple sugars, our metabolic functions tend to miss the nutrients, storing much of the carbs as fat.

Instead, the low amount of sugars in almond milk have a low glycemic nature, meaning our bodies fully digest them and use them as energy. Diabetics benefit from this characteristic as well.

Benefit #4: Bone Health

Almond milk contains 30% of our recommended daily value of calcium and 25% of Vitamin D. These nutrients work together to build strong bones in men, women, children and infants.

Vitamin D also helps improve immunity and cell function. Some studies have shown that Vitamin D helps decrease osteoporosis and even Alzheimer’s disease. The magnesium in found in almond milk helps absorb more of the calcium provided by the nutritious beverage.

Benefit #5: Skin Care

Every serving of pure almond milk contains 50% of our recommended daily value of Vitamin E. This powerful nutrient has antioxidant abilities in that it helps regulate Vitamin A use and availability.

More importantly, Vitamin E acts the primary regulatory nutrient that improves skin health.

Benefit #5: Eye Health

The moderate levels of Vitamin A found in almond milk helps keep our eyes functioning properly. Vitamin A directly influences the eye’s ability to adjust to differences in light.

Benefit #6: More Muscle Power

Even though almond milk only contains 1 gram of protein per serving, it does contain B Vitamins in the form of riboflavin, plus other muscle regulating nutrients like iron. Each serving of almond milk contains about 4% of our recommended daily intake of iron, which helps muscles absorb and use protein for energy, growth and repair.

Iron also regulates certain cell functions like oxygen absorption.

Get The Facts On Fats and Carbs – They're Not All Bad

Newsflash: All fats and carbs aren't making you gain weight. Blame the different kinds you're consuming — and their calorie counts — for that muffin top. Jillian Michaels breaks down foods that will keep you full and healthy.

What do you think makes you fat? If your answer is fat, you’re wrong.

But you’re not alone!

Many people believe that fats, and even carbs,

are the evildoers that ultimately pack on all the pounds.

But the devil is in the details: You want to know what makes you fat?

CALORIES! Consuming too many calories and eating POOR

QUALITY

fats and carbs will do you in.

Here’s the lowdown on the different types of fats, how they affect

your

body,

and more about why fats and carbs aren’t the enemy:

1. Trans Fat
Let’s start with the absolute disaster: Trans fat is man-made

through a process

called hydrogenation, which basically

involves heating up vegetable oil in the presence of hydrogen

gas and changing the structure so that the fat stays

solid at room temperature but melts when heated.

Trans fats raise LDL (“bad”)

cholesterol, lower HDL

(“good”) cholesterol, and increase inflammation, among

many other negative effects. And get this: Recent

studies suggest that even if

only 3 percent of

your daily calories come from trans fats, you can end up

raising your risk of heart disease by a whopping 23

percent.

Trans fats are DEADLY. You should

never EVER consume them!

2. Saturated Fat
This type of fat is derived from animal sources. You generally

find it in meat,

butter, and dairy products. Saturated fat has

gotten a really bad reputation over the years because it raises

LDL cholesterol, but it turns out that saturated

fats also do good by elevating your HDL cholesterol.

Since the effects of saturated fats on LDL and HDL appear

to cancel

each other out, researchers are starting to change

their tune. Now, saturated fats are considered good in

moderation. And animal proteins are no longer under

suspicion for being the main culprits in raising

cholesterol and increasing your risk of diabetes:

Instead, it turns out that processed

carbs (like Twinkies!) are to blame.

3. Monounsaturated Fat
This is pretty much hands-down a beneficial fat.

Monounsaturated

fat raises

your HDL cholesterol and lowers your LDL, helping to

reduce your risk of heart disease and other health conditions.

Monounsaturated fats are also easier to burn, so they’re

less likely to be stored as fat. Get your monounsaturated

fats guilt-free but still in MODERATION, from healthy sources

like extra-virgin olive oil, almonds, avocados, canola oil,

cashews, macadamia

nuts, peanuts and peanut oil,

pecans,

pistachios, and sesame oil.

4. Polyunsaturated Fat
Some of the polyunsaturated fats that are high in

omega-6

fatty acids, like walnuts,

flaxseeds, pumpkin seeds, and

sunflower seeds are really good for you. Though others,

like corn, can create hormone-disrupting chemicals, or

eicosanoids, that cause inflammation and damage your

blood vessels.

Polyunsaturated

fats

that are high in

omega-3 fatty acids, on the other hand, like fish, cabbage,

cauliflower, broccoli, and tofu, are the best

kind of fats you

can possibly eat. Both omega-6s and omega-3s lower your “bad”

LDL cholesterol, but they also

lower your “good” HDL. What

makes omega-3s extremely beneficial is that they also reduce

inflammation, lower your risk of heart disease and heart attacks,

and they’re believed to help combat many other conditions

from diabetes to bipolar disorder.

And like monounsaturated

fats, they’re easy to burn, which makes them unlikely to stick

around as stored fat.

We now know that fat is an important element of

nutrition. It is crucial

for brain function.

Consuming fat is

also essential for pregnant women because it is integral to

fetal brain development. Fat helps fortify cell membranes,

and it insulates and helps protect your nerves. Fat

contributes to heart health, digestion, lung function,

and even your eye

health. It provides a constant level of

energy and enables your body to absorb more

nutrients, including essential vitamins and antioxidants.

And finally,

fat makes food taste GOOD and helps us

feel satiated.

If you’re still confused about why you should be blaming

calories

and not a whole

food group as your enemy in the

battle of the bulge, think of it this way: Calories are a unit of

energy and fat is astored energy. If you eat too many calories

of anything — whether it’s a good fat or a bad trans fat, a good

carb or a refined carb — you’ll have a surplus of energy, so

you’ll store it as fat and

gain

weight.