Healthy Cooking Tips

Healthy cooking tips: Some simple cooking swaps that taste great while making your meals significantly more nutritious.

1. Instead of cooking with all purpose white flour try a variety of whole-grain or nut flours. Here are some of my favorites: buckwheat, coconut, whole wheat, bean, and almond.

2. Instead of refined sugar try agave, raw honey, organic maple syrup, or Truvia.

3. Instead of butter or margarine try olive oil, canola oil, sesame oil, or coconut oil and when baking you can even substitute with applesauce.

4. Instead of mayo try avocado spread.

5. Instead of sour cream try organic low fat greek yogurt.

How to Break Bad Habits

Old habits die hard, but the good news is that they do die. Don't lose hope or beat yourself up over it if you're having trouble breaking bad habits. It's not that easy to change your ways. Just keep plugging away.

Start by replacing old habits with new ones. The key is to learn how to take care of yourself and pamper yourself in ways that are life affirming rather than self-destructive. Learn how to deal with sabotaging emotions by establishing some healthy patterns of behavior and investing in your physical and emotional well-being.

If you judge yourself every time you're in front of a mirror, try focusing on the things you love about yourself. When was the last time you looked in the mirror and told yourself how great your features are and how beautiful you look?

If you're constantly looking to the media for stories about celebrity diets and weight loss, try finding more realistic role models — everyday people who've lost weight or achieved other goals similar to yours. They will be the most inspiring. Start paying attention to people you know.

If you tend to blow off your workouts until your vacation rolls around — or there's some other event, like a wedding, lighting a fire under you — ease yourself back into your daily workouts. Without commitment, you won't be able to achieve the goals you truly desire. Put your life in perspective. Everything is a choice — from how you feel when you wake up in the morning to whether or not you floss your teeth at night. To make the right choices, you need to ask the right questions: What is my true goal, and how are the choices I'm making going to help me achieve that goal?

An Easy Protein Fix

We're rounding the corner toward summer's final stretch…isn't it crazy how fast the season flew by? This weekend, make it a priority to get outside and do something fun. Go for a hike or get out to the park. Need ideas for a quick and easy picnic lunch? These roast beef wraps, a delicious and healthy option, are full of lean protein. They're so simple to make, you can easily whip up one of these babies for an on-the-go workday meal.

Roast Beef Philly Wrap

Ingredients

• 1/4 cup fat-free cream cheese, divided
• 4 8-inch low-carb whole-wheat tortillas
• 1 tomato, sliced
• 1 cup raw spinach leaves, washed
• 8 ounces lean roast beef, sliced

Preparation

For each wrap, spread a quarter

of the cream cheese over the

surface of the tortilla. Layer

tomato, spinach, and roast

beef on top.

Fold the opposite sides of the tortilla toward the center and roll up

from

the bottom.

Makes 4 servings.

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 200
Total Fat: 10 g
Sodium: 556 mg
Total Carbohydrate: 13.8 g
Dietary Fiber: 11 g
Protein: 13 g

Boost Your Health with Forgiveness

Are you the type of person who forgives easily, or are you a master at holding a grudge? If the latter, you might be hurting your health and your happiness. Research has found that forgiveness is good for the body, not just the mind!

One study showed that when people dwell on pain and anger from their past, their blood pressure, heart rate, and muscle tension all increased. It makes sense: When your mind is unable to forgive, you hold on to negative energy, and your body can become physically stressed.

Forgiving someone can release this bad energy, changing your overall health and happiness for the better. We all know how hard it can be to forgive someone who has really hurt you, but it's time to put yourself first. Forgiveness improves your health and your life, and that's what matters.

So if there's an old problem or argument that's still hanging around, taking up space in your mind, figure out what it is and how you can let it go. Call up a family member or old friend and call an official truce, for the sake of each other's well-being (or at least your own!). Or realize that you don't even have to contact someone you don't speak to anymore. Simply writing a letter to the person who hurt you can be a helpful exercise in letting go of past pain. When you're done, rip it up into tiny pieces and throw it out of your life forever.

Forgiving and moving on from an old grudge creates much more space in your life for happiness and positivity. Let it all go — you owe it to yourself!

Work Your Legs Like a Dancer

While we weren't all born with the legs of a prima ballerina, we can definitely get our leg muscles looking leaner with a simple exercise — the plié!

Pliés are great because you can do them anywhere — the only thing you might need is the back of a chair, to hold on to for balance. In addition to working wonders for your thighs, butt, and calves, pliés help improve your posture and alignment. There's a reason dancers do them so much — they're a miracle exercise! To get an even more effective workout, I encourage you to hold small dumbbells while you plié. This will work your arms and will increase the resistance of your body as you bend and lift.

To start, begin in ballet's second position, with your feet wider than hip width apart and your toes turned out. Pull your abs in toward your spine. If you choose to use weights, hold them in front of your thighs or at your hips. Now, inhale as you bend your knees and lower yourself (plié), bringing your knees out to the sides. Exhale as you press through your heels and inner thighs to rise. Repeat, and hold the down position of your last repetition for as long as you can, trying to open your knees outward as you do so.

Go on, achieve the legs you've always wanted. They're only a plié away!

Try These Five Kitchen Time-savers

It happens all the time. You got caught at work and you're rushing to get dinner on the table. No problem! You can put together a delicious meal without a lot of fuss — or a lot of time! If you're grabbing groceries on the way home, here's a great way to throw together an amazing meal.

Choose a ready-made rotisserie chicken. You can serve it as an entrée by itself, or use the meat for fajitas, a casserole, a quick soup, or a stir-fry or as a topping for salad.

Grab bags of precut, prewashed veggies. You can find these either in the produce aisle or at the salad bar. You'll save a ton of time!

Put shrimp on the menu. It takes only a few minutes to cook, and it's an incredibly tasty way to add variety to your meals.

Buy boil-in-a-bag rice. It takes only 10 minutes to prepare, and it even comes in whole-grain and brown varieties!

Get out your wok! Stir-fried dishes come together quickly, and they're loaded with healthy veggies and protein. Totally worth it!

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!

Just Say No! (It's Okay!)

Does your to-do list make you want to run and hide? Mine does sometimes, particularly because I always have several projects I'm working on and my husband and daughters are also involved in plenty of activities and events.

I really like to help out my family, friends, and neighbors whenever I can, but in the past few years I've gotten better about learning when I should say "Sorry, but no." I find that it's helpful to decide which obligations in your life are the most important — then you'll be able to prioritize. As for the others, learn to say a polite but firm no!

Saying no protects your time and energy, but it can be hard to muster the courage to do — especially if you're someone who likes to please others. To get into practice, try saying "No, but thank you for thinking of me." It helps to thank the person for the opportunity before you turn him or her down, and you'll be less likely to feel guilty afterward. You can also give the person a reason you can't help, if you have one and are comfortable sharing the information — or you can just say that you've been overextending yourself lately and need to cut back.

Yes, you'll feel guilty for a few minutes, but think how relieved you'll be afterward! I believe that it's possible to pitch in and help your friends and neighbors and kids without feeling overwhelmed and overcommitted — just decide which efforts you want to make and don't be afraid to turn down the rest. You owe it to yourself!

Burn More Fat By Building Muscle!

I often meet people who are looking for a secret, magic weight-loss trick. They want to know how they can burn the most fat in the least amount of time. What do I tell them? I always give the same response, and that's that there isn't any magical weight-loss answer. Burning fat efficiently boils down to one thing — building more muscle!

That's right: A major key to revving up your metabolism is muscle mass. The reason? Muscles demand more energy from your body than fat does; the more muscle you add to your body, therefore, the more calories you'll be burning throughout the day. In fact, studies show that for every pound of muscle you add, you automatically burn an extra 35 to 50 calories per day — and that's while going about your normal activities. Even at rest, muscle burns almost twice as many calories as fat.

Women are often hesitant about doing the strength training with weights that's necessary to develop muscle — they're afraid they'll look too bulked up or masculine. It's time to change that thinking! Building muscles is a must when it comes to losing weight. Rather, these strength moves tighten and tone and eventually redistribute your weight in a healthy way. Your arms and legs will feel firmer, your body will feel stronger, and you'll be burning more calories daily — even when you're sleeping! Wait — that sounds like a magic weight-loss trick to me!

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!

How to Minimize Variocose Veins

Question: What can I do about my varicose veins?

Answer: The problem with varicose veins, which many women have, is that they're often progressive (that is, they get worse over time), and they can't be prevented.

But don't lose hope! There are things you can do to minimize their effects. Here are a few ideas: Try not to stand in one place for longer than 15 minutes, avoid sitting for more than 30 minutes at a time, don't wear socks or stockings that leave marks on your legs, and wear support hose with graduated compression (tightest at the ankle) — especially if varicose veins run in your family or if you stand a lot at work.

And of course, exercise! Walking and biking are especially good because they help develop the calf muscles and boost circulation in the legs.

How to Beat Binge Eating

If you're inclined to binge, the most important thing you can do for yourself is to examine the emotional reasons for it. I know that processing such emotions is hard and takes time, but there are some good techniques that can help you modify your behavior and combat binge eating while you work on the underlying issues.

Banish binge foods from your environment. Don't buy or let into your house whatever you're prone to bingeing on — whether it's cookies, chips, or ice cream. After all, you can't eat what's not there.

Decorate your fridge with images that motivate you. I have two pictures on mine: One is a photo of my cellulite, and the other is of Olympic swimmer Dara Torres. Let me tell ya, there is nothing that will turn you off to eating too much like pictures of cottage cheese on your butt.

Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.

Try taking up a hobby. Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.

Do something to screw up your binge. In other words, pamper yourself with something that's positive rather than self-destructive. Get a mani-pedi. Take a relaxing bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from the temptation of food.

It takes time to break a bad habit, so it's good to have some techniques to fall back on when life gets the better of you! Remember to take it one day at a time. If you do end up bingeing, work out a little harder the next day. Every day is a new one — got it?

A Healthy Take on Italian Food

If you love Italian food, here's good news! You don't have to give it up as part of a healthier lifestyle. But it may be a good idea to make some changes to the items you usually order. You can trim calories and fat while still enjoying a great meal. Try these tips for eating Italian the healthy way:

• Skip over the bread dripping in garlic butter or dipped in olive oil.
• Start your meal with a green salad or a healthy appetizer like marinated vegetables.
• Choose pasta paired with low-fat sauces like marinara, primavera, red or white clam, mushroom, white wine, or tomato and basil.
• Control pasta portions. Aim for a 1½-cup serving. Since many Italian restaurants serve about twice that amount, it may be a good idea to have half of your portion boxed up to go right away. You won't be tempted to overeat if there isn't too much food on your plate, and you will have leftovers to enjoy another time.
• Be careful with pastas stuffed with cheese. Watch portions and choose a low-fat sauce like marinara.
• Avoid creamy sauces like Alfredo — they're high in calories and fat.
• Watch out for risottos made with butter and cheese.
• Cacciatore, scampi, and marsala dishes are good lower-fat choices (remember to watch the portion size and inquire about preparation).
• When eating out, consider splitting an entrée with someone else. If you share one pasta dish and one lean protein dish with a companion, you can both have a balanced meal and enjoy a reasonable portion.
• End the meal with fresh fruit or an espresso or cappuccino. If you'd like to order a richer dessert, share it with your companion.

Weight-Loss Tricks to Try at Dinner Tonight!

Time to reminisce about being a kid! I want you to think about dinnertime in your home when you were growing up. Did your mom or dad make you force down all of your dinner before they let you have dessert or leave the table? If so, you're probably a member of the "clean plate club"! That is, your childhood mealtime experiences trained you to be most satisfied after dinner — and other meals too — when you clean your plate and don't leave anything over. Does that sound about right to you?

If it does, this could be what is standing in the way of successful weight loss for you. You're using a visual cue — an empty plate — to decide when you should stop eating, rather than relying on the internal cue of your tummy and how full it is. But don't feel bad! Many of us do this. And now researchers have figured out a way around it. Here's the science: Serve yourself less! Researchers have figured out that you can eat up to 20 percent less and feel just as satisfied. So when you're serving yourself dinner — or any meal — put about 20 percent less on your plate than you think you'll eat. Put away the rest of the food and only then sit down to eat. Most likely, when you clean up that plate, you won't be hungry for any more food.

Here's another trick: When you take a smaller portion of the main course, load the rest of your plate with lots of vegetables. Your eyes still see a full plate, even though there will be fewer calories on it, so you will still feel satisfied. Also, try switching to a smaller dinner plate. This easy change will save you calories and fat grams every day — which add up to pounds lost!

Let's put this trick-your-eyes plan into effect in the coming week. Think you can do it for at least five dinners? I know you can. Give it a shot and see how you feel!

Think Outside the Box

Have you ever had one of those "Aha!" moments, when the solution to a seemingly impossible situation just comes to you, or suddenly you see the situation in a whole new way?

So often, we can get stuck in a rut when it comes to problems. We may fixate on one solution, trying to make it work time and again, rather than moving on to another approach. Thinking outside the box can help you break out of a pattern that isn't working.

For example, let's say eating fast food too often is a problem. After thinking it over, you realize that it's not a love of fast food that does you in. It's that as you drive home from work, you often are so hungry that when you see that fast-food restaurant's sign, you stop and buy dinner there — even though you have a healthier option waiting at home.

After brainstorming a list of possible solutions to this problem, you decide to try having a healthy snack before you leave work and then driving a new route home that doesn't pass that fast-food restaurant. Suddenly, your old strategy — to rely on willpower alone to bypass the drive-through — isn't needed anymore.

After a few weeks, you look back and see that thinking outside the box worked. Instead of stopping for fast food, you're avoiding getting too hungry, taking the new route home, and eating a healthy dinner. Well done!

This week, spend some time thinking about some of the old problems standing in your way of success. Try looking at them in a new light. Is there another way to approach them? Give it a try.

It's Time to Kick Your Butt Into Gear — Step It Up!

If you're looking to squeeze that butt into skinny jeans this fall, I have just the exercise for you. These step-ups target your glutes, hamstrings, and quads and will help you build a rockin' lower body.

This exercise requires a bench or another type of sturdy platform that is ideally at about knee level. While you're stepping up onto the bench, pay attention to a couple of things. Make sure you maintain good posture — keep your abs drawn in and don't arch or round your back. Also, control your descent rather than letting momentum drop your body as you're stepping down. If you don't think you can step up very high, find a lower bench to work with — a step stool will do the trick!

Step-ups

1. Stand facing a bench or platform with your feet hip-width apart. Place your left foot up on the bench, making sure your whole foot (including the heel) is firmly on the bench.

2. Exhale as you press down into your left foot and step your right foot up onto the bench. Both feet should be firmly planted on the bench at the midpoint of this exercise. Then slowly lower your left leg back down to the ground, leaving your right foot firmly on the bench, and repeat. Complete 12 to 15 reps on your left side before switching to the right side for another 12 to 15 reps.

Pay Attention to the Important Signs of Good Health

When is the last time someone asked you how you were feeling? More important, when is the last time you asked yourself that question?

As you work on shaping up and becoming a healthier person, keep in mind that there is more to this effort than just changing your appearance. Just as you can gauge your weight loss by stepping on a scale regularly, you can, and should, measure your progress another way — by taking stock of how you feel. Is your energy level increasing? Are you getting enough sleep? These are all important signs of good health — and by paying attention to them, you'll be doing yourself a big favor!

Remember that a strong component of a healthier lifestyle is feeling good, not just looking good. Be alert to changes in your energy level, your mood, your interactions with others, how quickly you fall asleep at night, and how rested you feel in the morning. Record your observations in your journal, and be honest with yourself about your high and low moments. It's exciting to review your Journal later and realize how far you've come — not to mention how great you feel!

All these signs are just as important as your size, if not more. Be proud of yourself for how far you've come!

Are You Eating a Breakfast That Lasts?

As many of you know, breakfast is an absolute MUST in my book.

Eating a hearty breakfast helps reduce levels of the hunger

hormone ghrelin, keeping you satisfied throughout the morning

and allowing your mind to focus on things other than your next

food fix. While you probably don't have time to make a gourmet

meal before work each morning, that's no excuse to skip breakfast.

There's nothing easier than pouring low-fat milk into a bowl of

whole-grain cereal; more involved recipes can be made ahead of

time, or you can cut down on the morning workload they entail by

preparing the core ingredients the night before.

Try this vegetarian egg bake — it's packed with high-volume,

low-calorie veggies and lots of healthy protein that will keep

you satisfied and prevent energy lags later in the day.

The salsa adds a nice kick! Make this the night before

and give it a quick warm-up in the microwave in the morning.

Vegetarian Egg Bake

Ingredients

10 egg whites, beaten

1/4 cup reduced-fat (2%) organic milk

1/4 teaspoon freshly ground black pepper

Cooking spray

1 large onion, diced

2 cups tomatoes, chopped

1 cup fresh spinach

1/2 cup salsa

Preparation

Preheat oven to 300 degrees F. Combine egg whites, milk,

and pepper in a large bowl and set aside.

Spray a large, heavy skillet with cooking spray and

heat over medium heat. Sauté the onion for 5 minutes.

Add the diced tomatoes and spinach and sauté another 10

minutes, stirring frequently.

Transfer vegetables to egg mixture and combine thoroughly.

Pour into a lightly oiled glass pie plate and bake 15 minutes or until

eggs are set. Do not overcook.

Cut into wedges and serve at room temperature with salsa.

Makes 4 servings.

Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 96
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 1 mg
Sodium: 315 mg
Total Carbohydrate: 11 g
Dietary Fiber: 2 g
Protein: 11 g

The Easy Way to Achieve Your Goals

If you're like me, you probably set your sights high! Shoot for the stars, I always tell my kids! However, when you have a lofty goal that will take some time to achieve, it's easy to get discouraged along the way and lose your motivation to continue. Don't let that happen! Keep yourself feeling motivated and encouraged throughout your efforts by breaking down your big goals into smaller, more manageable steps.

This means, for example, that if your goal is to lose 40 pounds, you may break it up into eight smaller goals of 5 pounds. Losing 5 pounds doesn't sound as hard as losing 40, now does it? As you hit each of your smaller goals, reward yourself — not with food but with something that you enjoy and that will continue to motivate you. How about a new workout top for each 5 pounds? The latest fitness magazine or book? Or you can put five bucks aside toward a larger, more substantial gift that you'll get yourself when you hit your long-term goal. Some people find it motivating to keep a chart and put up a check mark or a sticker for each small goal they achieve.

This works for weight-loss goals as well as any other large goals you need to accomplish. Got a big home improvement project? Divide it up into small tasks you can work on each weekend. Do your kids need you to organize a school trip or help them get packed for college? Set up detailed lists to get you ready for the big day. This method can help you manage any life goals you set for yourself, even very long-range ones like saving to buy a house or for retirement.

This month, your job is not to let yourself become overwhelmed when you have a daunting task before you. I know you can do this! Start by breaking it down into smaller goals. You will accomplish so much more — and feel so much more relaxed and proud of what you've done. And I'll be proud of you, too!

Make Time For Dinner!

Admit it: life can be pretty crazy. Often times we get so wrapped up in our day-to-day stuff that we forget to make the time to spend some quality time with the ones we love. So tonight, I want you to take dinner off of the backburner. Sitting down for a meal sans interruptions is a great way to carve out some very important "me" time. It's an incredibly healthy habit to adopt (especially since it forces you to NOT inhale your food on the run), so shut off the TV, wrap up the work (you can always get to it later), put on some music and sit down and enjoy a delicious meal. In fact, here's a revamped comfort food recipe that can be made ahead of time, is great for leftovers, is healthy, and actually tastes amazing! Check it out!

Blue Ribbon Meatloaf

Ingredients

• 2 teaspoons canola or light olive oil
• 1 medium sweet onion, chopped
• 12 ounces dark or amber beer
• 1 teaspoon dried thyme
• 1 teaspoon dry mustard
• 3/4 teaspoon salt
• black ground pepper, to taste
• 1 1/4 pounds organic lean ground beef
• 1 1/4 pounds organic lean ground turkey
• 1 cup soft whole-wheat bread crumbs
• 1/4 cups fresh parsley, chopped
• 1 large egg, lightly beaten
• 1 large egg, whites only, lightly beaten

Preparation

1. Preheat oven to 375°F. Coat an 8 1/2 x 4 1/2-inch loaf pan with cooking spray.

2. Heat oil in a large skillet over medium-high heat. Add onion and cook, stirring often, until translucent and starting to brown, about 5 minutes.

3. Pour in beer and increase heat to high. Bring to a vigorous boil; cook until the liquid is quite thick and the mixture reduces to about 3/4 cup, 8 to 10 minutes. Transfer to a large bowl.

4. Stir in thyme, dry mustard, salt and pepper. Let cool for 10 minutes.

5. Add beef, turkey, breadcrumbs, parsley, egg and egg white to the onion mixture.

6. With clean hands, mix thoroughly and transfer to the prepared pan.

7. Bake the meatloaf until an instant-read thermometer registers 160°F when inserted into the center, about 1 hour 20 minutes. Let rest for 5 minutes; drain accumulated liquid from the pan and slice.

Makes 8 servings.

Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 259
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 105 mg
Sodium: 339 mg
Total Carbohydrate: 11 g
Dietary Fiber: 2 g
Protein: 31 g

Recipe reprinted with the permission of EatingWell.com.

6 Ideas to Spice Up Your Fitness Routine

Are you bored with your exercise routine? Do you dread taking the same walking path around the neighborhood or hitting the treadmill at the gym for the zillionth time? Always doing the same thing can zap your motivation. That's not good! Exercise should be fun, invigorating, and energizing! If it's not, it's probably time for a fitness makeover!

A fitness makeover is simple and fun. All you have to do is find different ways to get your heart pumping and your muscles working. Here are some ideas you can try:

• Get a partner. Everything is more fun when you do it with someone else! Plus, having a partner increases your accountability — you're less likely to break an exercise date if you know someone is counting on you. Enlist your spouse, a neighbor, or a friend and work out together. Go for a walk, pick each other up for the gym, or just lift weights together in your basement — it doesn't matter what you do, as long as you are moving!
• Sign up for a class. If you're used to working out alone, a workout class will make exercise exciting for you! The music is upbeat, the other people in the class motivate you to push yourself, and the instructor is there to direct you and correct your form. Check out the class offerings at your local community center, park, or gym.
• Take a walk to the library or video store and browse the workout section. So many types of workout videos are available — from kickboxing, dance, and Pilates to step aerobics, Tae Bo, and bootcamps — the possibilities are endless! And best of all, you can try these new routines in the comfort of your home, return them, and borrow new ones so you can constantly vary your workouts.
• Put on your explorer's hat and go on an adventure! Call up the parks department in your city or town — or look online — to locate beautiful walking or biking trails. Then hit a new locale each week. Walking tours are also a great way to get to know a place.
• Dress the part. It may sound silly, but a new workout outfit can freshen up your fitness routine! The right shoes make all the difference, so treat yourself to a new pair. If you don't want to splurge right now, pick up fun and affordable workout clothes at local discount stores.
• Kick up your heels on the dance floor! Go out with your significant other or friends and dance the night — and the unwanted fat — away. You can burn around 300 calories an hour by dancing fast or line dancing. Or just turn on some music in your living room and dance to get your heart rate up. Why not sign up for that dance class you've been interested in? It'll help you stay fit and have fun!

10 More Pounds to Lose

Question:

I've lost close to 50 pounds and now that I'm finally down to the last 10 pounds, I'm finding it hard to stay determined. How can I keep up my motivation?

Answer:

Congratulations, you've done a great job so far! The last 10 pounds are usually the hardest to lose, but don't give up! The best way to jump-start your metabolism is to add another five minutes to your routine. Try light walking around the block, toning exercises, even light isometrics at the office during the day. These will all help to speed up that metabolism and burn those extra pounds. Also, make sure to drink plenty of water and curb snacking in the evening. This will help you get over this last step. Good luck — you're almost there!

Dress to Impress With These 4 Tricks

Have you ever heard the expression, "Fake it 'til you make it"? It's great advice to follow if you aren't feeling confident. When you're not feeling your best, try to look as though you are. Dress in a great outfit, take time with your hair and makeup, or pay attention to good grooming — or all three. Look your best and soon your insides will catch up with your outsides. It's true — you'll be on your way to a happier and more confident you!

Dressing with confidence can take years off your looks, regardless of your size. And the time to start dressing that way is right now — not when you reach your goal weight! Try these tips on how to dress to impress:

• Get fit. Think baggy, loose-fitting clothes hide the extra pounds? Wrong — they actually bulk up your frame! Don't be afraid to wear clothing that skims your curves — just don't go skin tight!
• Pick color. The key to getting a "Wow!" out of an outfit is color. Choose the right hue for you and you'll hear, "That looks great on you!" every time. Talk about a confidence booster!
• Accessorize. What's in your jewelry box? It doesn't have to be expensive, but it should have style. Remember, accessories can make (and sometimes break) an outfit. So choose your jewelry — and shoes and bag — as carefully as your clothes. Including those special pieces in an outfit can really make you feel great!
• Finish the look. The details finish the look — a flattering haircut, clean nails, well-cared-for skin, and tasteful makeup all send the message that you've got it together. Don't skip these small but important details!

Go on, fake it until you make it! Put your best foot forward — you're so worth it!

An Exercise to Help Prevent Shin Splints

Question: I love walking, but when I walk at a fast pace my shins really start to hurt. What can I do to stop the pain?

Answer: First, make sure your walking shoes have good arch support — shin splints often occur because of fallen arches or flat feet. Also, try to avoid walking hills until you've walked on a flat surface for at least five minutes. This will warm up your shins so they don't become overstressed.

If you want to strengthen your shins, here's an easy towel exercise you can do! Sit in a chair, your feet bare, and place a rolled-up towel just in front of the toes of both feet. Grab the towel with your toes and unroll it away from you, flexing the arches of your feet at the same time. Try to do this for 15 to 30 seconds every other day. It will help you keep up the good work!

5 Ways to Calm Hunger Pangs

Do you start getting hunger pangs at 11:50 a.m. in anticipation of lunch? We've all been there. The cause is the hormone ghrelin; released when the stomach is empty, it sets off a chain reaction in the body to make you hungry. In general, you want to keep levels of ghrelin low during the day so you can keep hunger in check. Apart from an empty stomach, there are several factors that can raise ghrelin levels, including drinking alcohol, eating too few calories, and eating greasy, fatty foods. Here are some strategies that will help you manage these triggers and keep your ghrelin levels from rising:

Have a substantial breakfast. One study showed that people who ate a higher-calorie breakfast produced 33 percent less ghrelin throughout the day and felt satisfied for a longer period of time. Try a whole-wheat English muffin with organic peanut butter, a cup of strawberries, and some low-fat yogurt.

Choose complex carbs and get more fiber. Insulin and ghrelin go hand in hand. When insulin goes up after you eat, ghrelin goes down. If you eat the wrong kind of carbohydrates — refined carbs such as white bread and pasta — your blood sugar rises dramatically. In response, your body releases a surge of insulin to clear that sugar from the bloodstream. The insulin does its job very efficiently, and the resulting low blood sugar causes hunger sooner. These constant blood sugar ups and downs can wreak havoc on your metabolism, so it's best to eat complex carbs and fiber, which delay the release of sugar into the bloodstream so that insulin levels are kept stable and you feel full longer.

Eat on a schedule. Research has found that ghrelin levels rise and fall at your usual mealtimes, so eating on a schedule prevents spikes in ghrelin. If you're running errands and are away from the kitchen at one of your typical mealtimes, carry a small bag of almonds or other nuts with you — you can eat a little something to keep your stomach satisfied until you can get home and have a real meal.

Emphasize high-volume, low-calorie foods. Levels of ghrelin remain high until food stretches the walls of your stomach, making you feel full. High-volume, low-calorie foods, such as salads and soups, reduce ghrelin levels long before you've overeaten. All green veggies and any foods with a high water content count as high-volume, low-calorie foods.

Eat protein. Protein-rich foods can also suppress ghrelin levels — they help create a long-lasting feeling of fullness. Try adding whey protein to a low-calorie smoothie. (If you're sensitive to gluten, just be sure to check the ingredients list; some whey protein products contain gluten.) One study found that whey brought about a prolonged suppression of ghrelin.

Dive Into Aqua Fitness

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

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

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

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

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

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!

Beauty: Remember the Big Picture

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

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

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

Resisting Food Advertising

Have you ever noticed that the foods advertised the most heavily also tend to have the highest calorie counts and lowest nutritional value? Promoting junk food and fast food is big business. Companies spend millions of dollars a year in an attempt to get you to choose their burger or chip over another brand. These highly advertised foods are plentiful, easy to get, inexpensive, and engineered to taste good.

Ironically, there is little advertising promoting the foods we should be eating — like whole grains, fruits and vegetables, and beans and legumes. Bombarded with powerful advertising images saying that nutritionally poor foods are best, it's no wonder we're reaching for the wrong foods! Some have compared the effort of trying to eat healthy in modern society with trying to be a recovered alcoholic in a town with a bar on every block.

How can you maintain a healthy weight in spite of the pressure to eat unhealthy foods? Try these tips:

Get the info. After you see an ad that makes junk food look tempting, boot up your computer, check out the manufacturer's Web site, and find the nutrition information for that food. When you see that the food is packed with calories, fat, or sodium, it probably won't seem so appealing.

Empower yourself to make healthier choices. We've all been in a situation where we need to eat and the only options for miles around aren't particularly healthy ones. If you find yourself with nowhere to go but a fast-food restaurant or convenience store, you need to know which choices are better than others. Reach for fresh foods like salads and sandwiches with lean meat and vegetables. Hold the dressing, mayo, and other high-calorie toppings, or have them on the side so you can easily control them.

At the grocery store, stick to the perimeter. Most heavily advertised, processed snack foods live in the inner aisles of the grocery store. To avoid temptation, skip those aisles altogether (or just pop in to retrieve healthy items on your shopping list). The perimeter aisles, which typically house fresh foods, are where you want to be.

Question the ads. Would you be as tempted to eat that cheeseburger if it were promoted by an overweight and out-of-shape model (which would be more realistic) rather than the thin, fit, happy-looking one taking a bite? Is the food really the best choice for you and your waistline? Do you really "need" it? Probably not!

Enjoy Foods You Love Without Cheating

Here's a big mistake people make when they set out to lose weight: They say to themselves, "Okay, I'm on a diet, so I'm never eating [insert tempting high-calorie food here] again." And then, inevitably, they slip up and binge on that food. They beat themselves up about it, write off their entire healthy-living experiment as a failure, and give up.

Sound familiar?

Living a healthy life is all about balance. You have to learn how to walk a line between self-denial and self-indulgence. It's the middle ground between the two that offers the best foundation on which to build your new life. Denying yourself little pleasures such as the occasional glass of wine or chocolate truffle will only make you feel deprived, frustrated, and ultimately hopeless about maintaining your discipline. A temptation is a lot less powerful if it isn't totally forbidden. This is where moderation comes in.

I will never be able to give up all the edible goodies life has to offer, but by practicing moderation I've found a solution to my weaknesses that I can live with every day. There's room for all foods, no matter how "bad" they are; it's just a matter of being conscious and careful of how often you eat them and how much. It's fine to have a piece of cake now and then — just not every day, and not the whole cake.

I can already hear what you're thinking: "If I eat a little bit, I'll want it all." We all have at least one food that we truly can't eat a little of without going overboard. Mine is ice cream. If you know that a particular food has that kind of trigger effect on you, try choosing an alternative. I will often have a few bites of organic dark chocolate instead of ice cream so that my sweet tooth will be satisfied but I won't end up with an empty ice cream carton in my hands. If your weakness is potato chips, try having some air-popped popcorn as a snack instead. Trust me — in time you can adapt so that small amounts of "cheat" foods will not set you off on a binge.

Make Social Events Work for You

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

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

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

Exercise Classes Can Change Up Your Routine

Signing up for an exercise class is a great way to add variety to your weekly cardio routine. And let's face it — misery loves company, right? Having companions with you to sweat through all that cardio can be a great motivator.

Just be sure that if it's a cardiovascular class, it involves a minimum of 45 minutes of activity and keeps your heart rate up. For maximum calorie burn, I recommend working out at 85 percent of your maximum heart rate, or MHR. (To calculate your MHR, subtract your age from 220. Multiply that number by .85 to get your target heart rate.) Wear a heart rate monitor or check your pulse a few times during the class to make sure you're staying on track.

Go to your local gym or fitness center and see whether you can get in on one of these bad boys:

Spinning: Climb on the bike and pedal to motivational music and instruction. Spinning doesn't require a whole lot of coordination, and you can go at your own pace; in any case, it's a real calorie burner.

Step: Start stepping up and down to the beat of your step aerobics instructor. The stepping motion offers a boost to cardio by adding another level of intensity.

Boot camp: This high-intensity workout will kick your butt — in a good way. It's a combination of cardio and strength training, and it works the whole body.

Kickboxing: A personal favorite of mine, kickboxing aerobics classes incorporate punching and kicking motions and are great for toning muscles and releasing pent-up stress.

Restless Legs Syndrome

While most people might not associate restless legs syndrome (RLS) with a struggle to stay fit, this relatively common but often untreated condition can zap your energy, leaving you with little left to work out, eat right, and generally take good care of yourself.

Could you be among the estimated 1 in 10 people in the U.S. with RLS? It's possible, if these symptoms sound familiar:

• A strong urge to move your legs, accompanied by feelings of discomfort such as itching, creeping, tugging, or pulling. These feelings occur when your legs are at rest, and they subside when your legs are in motion.
• Insomnia or interrupted sleep as a result of the urge to move your legs.

In most cases, the cause of RLS is unknown. Some cases of RLS have been linked to deficiencies of iron, vitamin B, or folate; in these cases, a healthy, balanced diet or supplements can help to relieve symptoms. Sometimes RLS is linked to another health condition, like peripheral neuropathy (loss of sensation or pain, particularly in the limbs, which may be a complication of diabetes or other disorders), impaired circulation (for instance, varicose veins or swelling in the legs), or Parkinson's disease (a nervous system disorder associated with tremors and impaired movement). In these cases, treating the underlying condition can help to alleviate RLS symptoms. RLS may have a genetic component as well, as some cases seem to run in families.

Because certain drugs can aggravate the symptoms, be sure to tell your doctor about all medications and supplements you take. Drugs linked to RLS include antinausea drugs like metoclopramide (brand name Reglan), antiseizure drugs like phenytoin (Dilantin), antipsychotic drugs like haloperidol (Haldol), and some cold and allergy medications.

If you suspect you might have RLS, ask your doctor to evaluate you for this condition. Avoiding caffeine, nicotine, and alcohol may help reduce the symptoms. Prescription medications are also available that can calm the symptoms and help you get a better night's sleep.

In a Rush? This Supper's a Snap

This is an awesome recipe that happens to be healthy and delicious and can be made in a snap when you're short on time and need a quick dinner. Red pepper and asparagus not only give this dish its colorful appearance but they also contribute a host of important nutrients, including heart-healthy lycopene and folic acid. You can use frozen shrimp if you can't get to the store to buy fresh. Serve with a healthy whole grain like quinoa or whole-wheat couscous and you've got a balanced meal.

Lemon-Garlic Shrimp and Vegetables

Ingredients:

• 4 teaspoons extra virgin olive oil, divided
• 2 large red bell peppers, diced
• 2 pounds asparagus, trimmed and cut into 1-inch pieces
• 2 teaspoons freshly grated lemon zest
• 1/2 teaspoon salt, divided
• 5 cloves garlic minced
• 1 pound raw shrimp (26-30 shrimp per pound), peeled and deveined
• 1 cup reduced-sodium chicken broth
• 1 teaspoon cornstarch
• 2 tablespoons lemon juice
• 2 tablespoons chopped parsley

Preparation:

1. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add bell peppers, asparagus, lemon zest, and 1/4 teaspoon salt and cook, stirring occasionally, until vegetables are just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.

2. Add the remaining 2 teaspoons of oil and garlic to the skillet and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute.

3. Whisk broth and cornstarch in a small bowl until smooth, and add to the skillet along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat.

4. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Makes 4 servings.

Cook Time: 10 mins
Total Time: 10 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 226
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 174 mg
Sodium: 514 mg
Total Carbohydrate: 14 g
Dietary Fiber: 4 g
Protein: 28 g

Recipe reprinted with the permission of EatingWell.com.

5 Tips for Healthy Eating on the Go

Heading out of town? If you travel a lot, you know how tricky it can be to stick with your eating plan. But just because you're in a hotel or a restaurant doesn't mean you can't eat well. Follow these tips and you'll be good to go!

• Eat as you would at home. You've gotten so good at measuring your portions, and now it's time to take that skill on the road. If your order arrives and it's enough for three, make sure you stick to just one sensible portion. If you have a fridge in your hotel room or are staying with friends, you can ask the waiter to box up the extras before you even start to eat so you won't be tempted — and you can enjoy the leftovers as a guilt-free meal on another day.
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• Snack before you go. If you know you'll be tempted by rich foods, have a snack before dinner. You'll feel fuller and will be less likely to indulge once you arrive at the restaurant.
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• Know the lingo. Avoid menu items that are described as "au gratin," "crispy," "fried," or "creamy." These are the buzzwords that signal major calories! Stick with choices that are baked, broiled, poached, or steamed instead. Now, that's menu smarts!
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• Substitute. If a dish comes with fries, don't hesitate to ask for it with a salad or a veggie instead. Likewise, if a meat or veggie is prepared with lots of heavy oils, ask about lighter preparation options or chose another dish. Restaurants want to make you happy, so chances are they'll be willing to help.
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• Share. If you're dining with a friend, split an entrée, an appetizer, or even a dessert! It's a simple way to cut calories and not feel deprived.

Don't dread the pounds you envision you'll gain on your next vacation or fall off the wagon on your next trip. By thinking ahead, you'll be equipped to travel in healthy style!