Shut Down to Drop Pounds

If you're like most people today, you probably spend a lot of time sitting in front of a screen — either your television, catching up on the latest prime-time dramas, or your computer, checking e-mail for the hundredth time in a day. All that time you spend sitting could be working against you, especially because you're more likely to snack while you're doing it. So this week we're going to take on my Shut Down and Drop Down Challenge! Do you feel ready?

For this challenge, all you need to do is log no more than two hours of computer or TV time every day next week — so you can start to see your weight drop when you step on the scale! That's two hours total, not two hours each! Once you've hit two hours, you've got to shut down the computer and turn off the television, and they can't go back on until the next day. (If you don't use your TV or computer for two hours a day normally, then good for you! You've got a head start, but that means you need to cut down to no more than one hour a day for the week.) Think you can do it? I know you can!

If you work at a computer, I'll cut you a little slack. You don't have to quit your job — we'll only count the leisure time you spend on the computer or at the TV when you're home, of which you should aim for just 30 to 60 minutes. Also, look for ways to cut down on your "zombie" time at work too! Make a point to get up and talk to co-workers instead of just e-mailing them, and take the stairs up and down when you go to lunch. If you walk to work, you get bonus points!

Remember when you said that you have no time to exercise in your busy day? You'll be amazed at how much more time you'll have for yourself when you start cutting down on TV and computer time. C'mon, let's do this challenge together — it's going to be a great, active week!

Four Rules of Thumb for Planning a Balanced Meal

You've probably heard of — and maybe tried — many different diet strategies. Some diets encourage you to cut starches entirely and stick with just veggies and meat. There are diets that won't let you have even a tiny bit of fat. Still others ask that you balance your meals by eating precise percentages of different foods. Really, though, eating a balanced, nutrient-packed meal is simple! You can do it any night of the week, without a graph or a scale, with almost any kind of food you enjoy. Just follow a few rules of thumb when you're planning your meal.

• Variety counts! Are you eating the most nutritious foods from several food groups? Always go for the basics — whole grains, a rainbow of fruits and vegetables, and lean proteins. This strategy can help you get as many different nutrients as possible without loading up on calories!

Portions are key. Use the Nutrition Facts label on foods to get a sense of what a real portion is, then stick with it! Another good rule of thumb is to fill half your plate with veggies, a quarter with a single serving of protein, and another quarter with a healthy starch. That's really all there is to it!

Balance high-calorie foods with low. You can have an occasional sweet or a cheesy casserole! Just be sure to factor it into your entire day's calorie intake: If you splurge at one meal, stick to a simple salad or some other low-cal dish at another. You can do it!

Focus on fruits and veggies. This is timeless advice! Fruits and vegetables are amazing sources of nutrients, and researchers are proving that they can fight all kinds of diseases! Shop for crunchy greens, sweet red berries, all colors of bell peppers — the sky's the limit! Make these the foundation of all your meals and you'll take a big step toward better health!

Get Rid Of Your Love Handles

Question:

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

Answer:

This answer is the same one I have for any spot-reducing question you guys could ask. Both belly bulge and love handles are about excess body fat, not lack of muscle. Crunches and ab exercises are therefore not the solution. The best way to reduce these problem areas is to reduce your overall body fat percentage, and we all know that that requires diet and exercise. That said, I'm actually experimenting with different stretches and light isolation exercises to try for specific areas of the body. These stretches will bring blood, and thus oxygen, to these problem areas — my theory is that the oxidization will help break down the fat. And hey, stretching is always beneficial! For love handles, try this side-bend stretch in conjunction with diet, exercise, sodium reduction, and 80 ounces of water a day:

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

        Purpose: To stretch the triceps, upper back, abdominals, and obliques.

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

Feel Full With This Quick Salad!

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

Mediterranean Tuna Salad Ingredients

2 cans (6 ounces each) water-packed tuna, drained

1 can (15.5 ounces) chickpeas, rinsed and drained

1 large red bell pepper, coarsely chopped

1 jar (4 ounces) marinated artichoke hearts, rinsed, drained, and coarsely chopped

1/3 cup coarsely chopped sweet red onion

10–12 kalamata olives, pitted and coarsely chopped

3 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

1 large garlic clove, crushed through a press

Preparation Place the tuna in a medium bowl and flake with a fork. Add the chickpeas, bell pepper, artichoke hearts, onions, and olives. Toss to mix well. Add the lemon juice, oil, and garlic and toss until blended. Makes 6 cups Per 1 1/2 cups: 330 calories, 26 g carbohydrates, 26 g protein, 14 g total fat, 35 mg cholesterol, 5 g dietary fiber, 790 mg sodium

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&37; 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.

Try These Activities to Amp up Your Cardio

Want to build a body that you'll love? The best thing you can do for your figure is also one of the most convenient — cardio! Also known as aerobic or cardiovascular exercise, cardio includes any type of exercise that kicks your heart rate up — which is vital for burning calories and losing weight.
How can you amp up your cardio? That's completely up to you! There are many excellent cardiovascular activities out there that you can do indoors or outdoors, alone or with a friend. If you're new to cardio, I suggest starting with indoor or power walking, light jogging, or even alternating between the two, until you get your body used to activity. Swimming and water aerobics are also highly effective forms of cardio (and toning) exercise — particularly if you have joint or knee problems. If you're feeling adventurous, try in-line skating, a salsa dance class, or kickboxing. Call a friend who's also trying to get in shape and ask her to join you on a bike ride or in a game of tennis! The possibilities are endless! Don't forget: You can also squeeze in cardio in the privacy of your home, especially if you own a treadmill or an elliptical machine. Or you can pop a workout DVD in your TV or computer and work up a sweat that way. The best part about cardio is that your metabolism stays charged for up to two hours after your workout ends, so you'll continue to burn fat and calories even after you've stopped exercising!

What the Scale Is Not Telling You

It happens all the time. You've stayed on top of your workouts AND watched your diet every day, but then — Bam! — you hit that dreaded weight-loss plateau and can't get the scale to budge. Instead of getting angry at what the scale is saying, take a minute to think about what the scale is NOT telling you — like what a strong and healthy individual you're becoming. Do you have more endurance? Have you lost inches from your waist? Do you look better in your clothes? Don't be a slave to the scale. Weigh in only once a week, and the rest of the time just take note of the difference in how you're feeling.

Here's the thing: the way to eat an elephant is one bite at a time. You have to take baby steps and start off slow that way you can stick with it and not get discouraged. The weight didn't come on overnight and it's not coming off overnight. Your habits and lifestyle didn't get this way overnight, and they're not going to change overnight. It's a struggle, but that's what we are all here for, to help and encourage each other along the way. You are here on the message boards asking for help, and that is a BIG first step. You can do it — I KNOW you can!

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.

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.

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.

Reap the Health Benefits of Laughter!

When was the last time you had a good giggle attack? Laughter is not only fun — it has proven health benefits as well. By laughing more often, you automatically improve your mood (and the moods of those around you!) reduce stress and nervousness, and lower your blood pressure. It's hard to stay stressed when you're chuckling away, right? Laughter can also improve your relationships — research shows that most couples place high value on each other's sense of humor. A shared joke with a co-worker can help bond you as friends. How can you let more laughter into your life? The next time you reach a weight-loss goal, reward yourself by renting a funny new movie or meeting a friend at a local comedy club. Call a friend and reminisce about a funny story from your past. Organize a silly group activity — a board game or scavenger hunt — for your kids and their friends, and be sure to play along! Finally, don't forget to laugh at yourself — especially on the days when everything seems to go wrong. Laughter just may get you through your next bad day. When all else fails, switch on the TV and watch a funny show. Relax, enjoy, and let the laughs flow!

Why You're Not Losing Weight

I'm Exercising and Not Seeing Results. What Am I Doing Wrong?

Question: I have been using an elliptical trainer for 50 minutes with my heart rate monitor attached either every day or every other day for over 2 months. If I have not been on the elliptical, I have been active with my two children most days. I have also been tracking calories, keeping to an intake of around 1,200 to 1,300 calories a day. I have not lost one pound! What am I doing wrong?

Answer: This is a common complaint: “I am counting calories and working out, but not seeing results.” Heard it a million times.

Here’s the good news, you aren’t gaining weight, so you are doing something right. Here’s a little weight loss analogy to keep you from becoming discouraged. I like to think of our bodies as a car with three gears: drive, reverse, and neutral. When you are in drive, you are gaining weight. When you are in neutral, you aren’t losing or gaining and when you are in reverse, you are actively losing. You are no longer in drive and have thrown the car into neutral, so regardless of how ineffective you feel, you are actually making progress.

Now, the way we resolve your problem and throw your “car” into reverse is through a process of elimination. First, you are likely not counting your calories accurately. Most people eyeball portions, but don’t measure them out. They graze throughout the day, but forget to count the small candy bar they swiped off their co-worker’s desk. They don’t realize how many calories are in an actual serving of something. For example, when their drink says it’s 75 calories per serving, but it also says that there are two servings in the drink — which makes the calories total really 150. They take “cheat” days that end up wiping out all the progress (calorie deficit) they created during the week. The list of possible mistakes goes on and on. My suggestion here is to really drill down for a bit, measure your portions, read your labels, etc. and make sure you are accurate.

Second, the elliptical isn’t a huge calorie scorcher and, adding insult to injury, you’ve been doing the same workout for two months. This means that your body has adapted to the exercise and doesn’t require much energy to achieve the task at hand. Translation — you aren’t burning many calories when you workout. Change up your workouts a minimum of every two weeks, up the intensity every two weeks, and add resistance training to your regimen. This will help you burn significantly more calories when you train.

Third, if all else fails see an endocrinologist. When you are counting calories diligently and working out hard consistently throughout your week, but not seeing results it’s possible you have a hormonal imbalance. Metabolism function is all about your biochemistry. It’s a delicate balance of hormones that control your hunger, your fat loss and gain, muscle growth, and so on. It’s possible that you are insulin resistant, struggle with PCOS (Polycystic Ovarian Syndrome), have low thyroid function and so on. There are many conditions of this sort that can affect your weight loss, so getting your levels checked by a board-certified endocrinologist can help get you the answers and solutions you’re looking for — or at the very least rule these concerns out.

On the muscle gain question, I highly doubt it. First off, you aren’t lifting weights, so the chance of your building muscle is slim. Additionally, while women can gain muscle, it’s tough because we don’t have the androgenic hormones that men do. For women to do so, we often have to be lifting heavy weights and have a calorie surplus. You can burn intramuscular fat and condition your muscles, making them stronger and leaner, but the chances you have actually gained mass being a woman, eating very little, and not lifting is extremely slim.

Ultimately, remember that one pound is 3,500 calories. Many times people don’t realize that their active metabolic rate isn’t that high above the calories they are consuming. For example: if your body is burning 1,400 calories a day without fitness, then you add the elliptical in and every other day your total calorie burn is 1,600, this would mean that over the course of the month you have a calorie deficit of roughly 5,000 calories (based on your 1,200 to 1,300 calorie per day intake). That’s only about 1.5 pounds. This is why accuracy with calorie counting is critical and intensity during training is the key to seeing the results you are looking for. Those two factors, when mastered will deliver the results you are looking for.

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.

5 Ways to Boost Your Metabolism!

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

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

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

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

The Fat-Burning Zone: Busting the Myth

The Rule of the Game: Intensity

If you're looking to shed stubborn pounds, the rule of the game is to increase the intensity of your workouts. I want you to be working out at 85 percent of your maximum heart rate (MHR). However, you may have heard the "fat-burning zone" theory that encourages you to work out at just 70 to 75 percent of your MHR. The outdated assumption is that your body is drawing predominately on fat calories for energy — WRONG! It's completely misleading and it's time to lay the "fat-burning zone" myth to rest.

During physical training, your body has three possible sources of energy: carbs, fat, and protein. Protein is a last resort — of the three energy sources, your body is the most reluctant to draw on your protein stores.

Whether your body takes energy from glucose, which it gets from the breakdown of carbs, or fat depends on the intensity of your workout. Training at a high level of intensity forces your body to draw on carb calories for energy — they are a more efficient source of energy, and your body goes for its premium fuel when you're working hard. If you are training at a low level of intensity, your body doesn't need to be as efficient, so it will draw on a higher percentage of fat calories for fuel.

Sounds like low-intensity training would be more effective when it comes to losing fat, right? Wrong. These physiological facts are the ones that spawned the mistaken belief that low-intensity activity is better than high-intensity activity when it comes to burning fat and losing weight. These days we know that even though the ratio of fat-to-carb calories might be higher during low-intensity exercise, fewer calories are used up overall. High-intensity exercise burns the biggest number of calories.

Walk It Off: The Health Benefits of Walking

Wondering which workout works best? It may just be walking! Walking is a fantastic all-around aerobic exercise, and one of the most available — and least expensive — workout options out there. It doesn't require an expensive gym or a personal trainer, and you can do it anytime, anywhere!

The American Council on Exercise says walking is likely the best way to get active and stay healthy. After following 13,000 people for over eight years, they found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised. Their advice? Start slowly and build up from there. Even five minutes a day is better than nothing!

Now you may know that walking helps your heart and reduces your waistline, but did you know it also cuts your cancer risk? Researchers say a half an hour of walking per day can keep cancer at bay, or increase the survival odds of those who get cancer. Why? Those who walk on a regular basis are much less likely to be obese, and obesity is a major risk factor for many types of cancer, including breast cancer. So, instead of thinking of your daily walk as "just exercise," think of it as a gift you're giving yourself and your family — the gift of a long and healthy life! Doesn't that just make you want to go put on your walking shoes right now? Sounds like a good idea!

Here are few secrets on how to get your walking workout started on the right foot:

• Get good shoes: Go to a shoe store and have new walking shoes professionally fitted. There are so many brands and models available — they can help you find the perfect fit for your unique feet!
• Ease into it: Start slowly! Gradually increase your pace and distance until you reach your ultimate goal, rather than overdoing it and getting injured right from the start.
• Pace Yourself: Shoot for a pace that allows you to carry on a conversation without being winded. If you can't chat, you're going too fast! (Get a walking buddy to help with this — and you can keep each other motivated, too!)
• Pay attention to form: Keep your head erect, back straight, and your abdomen flat. Land on the heel of your foot and roll forward to push off on the ball of your foot. Swing your arms freely at your side! If you find yourself getting sore after your walks, it may be your gait. If it continues, talk to your doctor or a physical therapist about how to correct it.
• Stay hydrated: Aim to drink at least 8 to 12 ounces of water every 30 minutes while walking.
• Challenge Yourself: Look for terrain that includes some variations! You'll burn more energy walking up and down hills than on flat ground. But if you're having trouble catching your breath, slow down and avoid hills until you increase your ability.

Aim for at least 20 minutes a day and you'll be well on your way to a longer, healthier life! It's as easy as that!

8 Tips for Fitting in a Family Meal

Eating a meal with your family is a great way to share healthy foods and stay up to date on what's happening in one another's lives! But did you know that it's also good for your family's health? A recent study found that girls who ate five or more meals a week with their families had a lower risk of developing unhealthy eating habits and eating disorders. Other studies have linked regular family meals with lower rates of obesity, drug use, smoking, and suicidal thinking among adolescents. With all the benefits you and your family can derive from eating together, how can you afford not to?

Get started this week with these tips:

• Set a time for the meal — just remember who has basketball practice or dance lessons on which day!
• Share food preparation and clean-up duties — your kids will love helping you prepare the meals, and if everyone is involved in cleanup, no one can complain about it!
• If they're old enough, let the kids help wash, peel, and cut up vegetables.
• If your kids are too young to help cook, they can still be involved — by choosing what vegetables they want at dinner, for example, or by stirring ingredients in a bowl.
• Don't let anyone opt out of the meal. Including everyone emphasizes the importance of the family's time together.
• Turn off the TV and computers — focus on eating and talking!
• Eat slowly and enjoy the food, the conversation, and the laughter.
• Keep mealtime conversation positive and avoid sensitive subjects. The point is for all of you to enjoy yourselves — not argue!

With a little practice, your family mealtimes will become something you all look forward to. Give it a try!

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!

Start Your Morning Off Right!

How are you supposed to fit in a healthy breakfast during your morning rush? Well, if you've never had steel-cut oats, you're in for a treat. Chewier than rolled oats (which are often labeled "old-fashioned") and with a great nutty flavor, their only drawback is that they take longer to cook than to eat. However, the quick-cooking type makes them possible on any busy morning; and as my friend and colleague Dr. John La Puma says in his book ChefMD's Big Book of Culinary Medicine, there is no true nutritional difference between the regular and quick-cooking types. Combined with fresh apples, organic maple syrup, and toasted pecans, this recipe is a perfect start for an autumn morning!

Steel-Cut Oats with Apples and Pecans

Ingredients

• 1 cup almond milk
• 1 cup quick-cooking steel-cut oats
• 2 organic apples, cored and chopped into 1/2-inch pieces
• 1/2 teaspoon ground cinnamon
• 4 1/2 teaspoons organic maple syrup, honey, or agave nectar
• 1/3 cup chopped and toasted pecans or walnuts

Preparation

In a medium saucepan, combine the almond milk, 1 cup water, and the oats. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer until most of the liquid is absorbed, about 10 to 12 minutes. Turn off the heat and let stand, covered, for 5 minutes.

While the oatmeal is cooking, in a small saucepan, place the apples, cinnamon, 1/2 teaspoon of the maple syrup, and 1 tablespoon of water. Cook over medium heat until the apples are softened and the liquid has reduced to a syrupy consistency, about 3 to 5 minutes. Stir in the pecans and cover to keep warm.

Stir the apples and nuts into the cooked and rested oatmeal. Divide among four bowls. Drizzle 1 teaspoon maple syrup over each dish and serve.

Makes 4 servings

Cook Time: 20 mins
Total Time: 20 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 299
Total Fat: 13 g
Saturated Fat: 5 g
Sodium: 39.7 mg
Total Carbohydrate: 44 g
Protein: 6 g

Three Ways to Keep Good Friends Close

Have you ever heard one of my favorite sayings: "The joy is truly in the journey"? Learning about yourself and taking pride in your small accomplishments along the way is all part of the experience. Sure, there are tough times, but it's all part of the effort to change your life for the better. I encourage you to soak up as much of the experience as you can and to include the important people in your life in your journey as well. That's right — share the joy!

Whether you have a large group of family and friends or just a close circle of a few special people, your social ties play an important role in many aspects of your life, including your fitness. Research has shown that friendship not only makes your life more enjoyable but protects your health too. People who have good mental health and good social relationships tend to be the happiest — and the most fit!

One way to keep your friends close right now is to include them in this important journey you've undertaken. How can you reach out? Here are a few ideas:

• Set up an "exercise date." Call a nearby friend to reconnect and do something good for your bodies at the same time. If there's a class or activity you've wanted to try, taking the plunge with a friend can make it feel less daunting. Or simply take a walk with your friend instead of going out to eat, and use the time to catch up. You'll save money and calories!
• Make a phone date. Catch up with a friend or family member who lives far away. Block out some time for it so that you won't be interrupted. Your friend or relative will surely be thrilled to hear from you — and you'll get to talk about the changes you're making in your life. It'll be uplifting!
• Reach out. Get back in touch with a friend or family member who seems to have slipped away. Whether you reach out by phone, e-mail, or letter doesn't matter; the only thing that matters is showing that you still care.

Share the joy of the journey with those who matter most in your life. You have the power to inspire and uplift!

The Trick to Making Every Workout Count

We’re all crunched for time, so squeezing in a daily workout — even a quick one — can be a real challenge. That’s why everyone wants to get the biggest bang — and burn the most calories — out of each workout. I get it. But a quickie is NOT going to cut it.

Sure, there are some studies that’ll tell you that working out for ten minutes in the morning, ten minutes at lunch, and ten minutes at night is just as good as working out for a solid 30 minutes, but that’s crap. While it’s great that you’re fitting in exercise when you can, you’re not burning as many calories when you break it up this way. You have to exercise for an extended amount of time to release fat-burning hormones like HGH (human growth hormone) and testosterone, which help to kick-start the afterburn effect.

Afterburn describes the boost your metabolism gets after a workout; in technical terms it refers to your body’s post-exercise oxygen consumption. It’s what helps you continue to burn calories at a faster rate — and it can last anywhere from 15 minutes to 48 hours, depending on the intensity and duration of your workout.

But those short ten-minute bursts of exercise won’t get your biochemistry fired up enough to release the necessary hormones that initiate afterburn. So, yes, you’ll still burn the same number of calories during your ten-minute stints, but you’ll be shortchanging yourself when it comes to the number of calories lost as a result of afterburn.

Obviously the longer you work out the more calories you’ll burn and the better the afterburn effect. I know not everyone has time to commit to an hour-long workout, but you need to bump up any ten-minute chunks to 30 straight minutes for optimum calorie-busting action. (All right…if some days you really can’t manage 30 minutes in a row, you’d better at least give me a solid 20.) And you know what would really get me amped? Knowing that you’re completing a 45-minute routine. Once you’re in the zone, what’s an extra 15 minutes anyway?

Duration, however, is not the ONLY key to weight loss. intensity, complexes, HIT, and circuit training are all integral tools for shedding fat fast. These are my three foolproof ways of getting the MOST effective fitness and the MAXIMUM calorie burn out of a “fast” (30 minutes most days, but 20-minute minimum!) workout:

1. Intensity: If you’re going to work out for only 20, 30 — or 45 minutes, always do it at high intensity. Get your heart rate up and working at 85 percent of your maximum. Make sure you’re working out so hard that you SWEAT your butt off. The ONLY time I give you permission to decrease the intensity is if you feel that you’re working too hard to maintain proper form, which is a sure path to injury.

2. Multiple muscle-group combinations/complexes: When you combine a number of different muscle groups into the same exercise, it’s known as synergistic core-based training. Hybrid lifts or combo lifts, in which you are using your leg muscles to do squats or lunges while lifting dumbbells or a body bar, are a good example of this type of workout. The cool thing is that when you work out this way, you don’t need to focus on your legs, and then your core, and then your abs because you’re already doing them ALL at once. And best of all, the more muscle groups you recruit into the exercise, the more calories you’re burning.

3. Circuit training: This type of workout keeps you moving from exercise to exercise with no rest in between. For example, if you’re doing push-ups, you’re incorporating your shoulders, triceps, chest, and abs, and then you can go straight from your push-up set into a set of lunges. You’ve changed the muscle groups you’re working, but you haven’t stopped exercising. Now, this is where intervals come into play: You add high-intensity training (HIT) into the mix by throwing an intense cardio interval into your resistance-training circuits. For example, you add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your heart rate and burn a ton of calories, and then you go back into the resistance-training sets. This way, you maxime BOTH your time and your calorie burn.

Put these three techniques together in a fast 20- to 30-minute period, and you’ll have the most effective workout for burning the greatest amount of calories EVER.

Restoring Missing Nutrients With Power Foods

When you consider what we Americans typically put into our bodies each day — all the junk food, refined and enriched grains, and other sources of empty calories — it's not surprising that more than 80 percent of us don't meet the daily recommendations for key nutrients. Many vitamins and other micronutrients are necessary for hormone production, which means that to maintain a healthy metabolism, we need to pay attention to our nutrient intake.

Here are just a few key nutrients you probably need to restore to your diet. The daily nutrient intakes listed are recommendations of the Linus Pauling Institute at Oregon State University, a world-renowned research center on the science of micronutrients.

Pantothenic acid (5 milligrams a day): All steroid hormones, including estrogen and progesterone, can be produced only when you have enough pantothenic acid, or vitamin B5.
Food sources: 8 ounces yogurt (1.35 mg); ½ cup sweet potato (0.88 mg)

Potassium (4.7 grams a day): Potassium is both a mineral and an electrolyte that regulates as much as 40 percent of our resting metabolic rate.
Food sources: 1 medium baked potato (926 mg); 6 ounces tomato juice (417 mg)

Vitamin B6 (2 milligrams a day): This vitamin helps the body release glucose from stored glycogen. It also binds to the receptors for steroid hormones, preventing the uptake of excessive hormones and thus possibly helping to reduce the risk of breast and prostate cancer.
Food sources: 3 ounces chicken (0.51 mg); 1 medium banana (0.43 mg)

Zinc (15 milligrams a day): Zinc levels are linked to levels of leptin, the hormone that helps us feel satisfied after eating.
Food sources: 6 medium oysters (76 mg); 3 ounces dark-meat turkey (3.8 mg); 1/2 cup baked beans (1.8 mg)

3 Tips for Becoming a Stair Master!

Keeping up with your exercise sessions — a walk, a bike ride, a strength-training workout, a fitness class — is great and goes a long way toward burning calories and making you feel fit. But don't forget the importance of working more physical activity into your daily routine! One easy way to remind yourself is to think about every little step you take!

Simple choices, like regularly taking the stairs instead of the elevator, keep your body burning calories all day long. Short bursts of activity like that can really add up — which is especially important on days when you can't find time to work out. Here are some tips on stepping your activity up a notch:

• Climb on. Take the stairs instead of elevators and escalators at home, at work, and anywhere else you can. In addition to burning more calories, you'll save time — a University of South Carolina study once showed that waiting to ride an elevator takes 20 seconds longer than climbing up one flight of stairs. And you've probably seen people zip past you on the stairs while you've been stuck standing on a crowded escalator.
• Split it up. If you need to go up several flights and can't climb them all, try a combination of the stairs and the elevator. Remember, every step counts!
• Take it down. Don't forget to take the stairs on the way down too. One study of hikers in the Alps found that hiking downhill (similar to going downstairs) had unique health benefits — it helped lower blood sugar levels (whereas going uphill lowered cholesterol).

If you're used to skipping the stairs, think again (unless, of course, you have knee problems or other health concerns that make stair-climbing unsafe for you). Today, see if you can take the stairs at least once when you normally wouldn't. Then tomorrow, do it twice. In no time, you'll be a stair master!

The Best Way To Tone Your Tush

Squeeze your buttocks — anywhere, anytime — turn that idle time into toning time. When it comes to sculpting and tightening jiggly backsides my Hit the Spot Bun exercises are the best solution. To get results you need to focus on quality, not the quantity, of the exercise!

Butt Taps give the buttock muscles maximum target tone action in a minimum amount of time. If I had to recommend just one lower body exercise, this would be it. I love this one. I do it every day. You can even do this exercise at your desk at work!

How to Hit the Buns:

• Stand with your feet a little wider than your hips. Your heels should be 3-6 inches from the seat of a chair.
• Your back is straight, abs are tight.
• Bend your knees and slowly lower yourself until your butt taps the chair. Be careful not to bounce!
• As soon as you tap the chair, straighten your legs and return to the starting position. Repeat the movement (8-12 reps).

How Many: I recommend that you increase the number of repetitions gradually. Your goal is one set of 8-12 reps every time you do the exercise. As soon as you can do this with relative ease, add a second set (8-12 reps). Next, graduate to weights (3-5 pound hand weights).

When You'll See Results: Do your butt taps at least four days a week and you will see a noticeable improvement in just three weeks! It will only take you a few minutes and you will have a fabulous derrière.

Make the most of your bottom! Squeeze your buttock muscles as often as you can throughout the day — you can do this in line at the grocery store, in the car at a stoplight, at your desk at work, even while watching TV!

Forget Perfection, Give Yourself a Break!

Like me, I'm sure you always try your hardest to stay on top of things, but sometimes you get derailed. An unexpected phone call makes you run 15 minutes late. One of your children stays home from school with a cold, and you need to stay home, too. Or you have lunch with a friend and taste a few bites of her chocolate mousse. Then what happens? You get angry with yourself.

You aim for perfection and then get upset when you miss the mark. And that's negativity you just don't need! We all make mistakes (it's human!), but you can't let those slipups get the best of you. Don't get discouraged if you fall off your diet or miss a workout — and certainly don't throw in the towel! Plan to do better tomorrow: Do an extra 15 minutes of cardio and a few extra reps of each exercise in your strength-training workout, or walk a little bit further.

Remember: One failure doesn't have to stop your progress or take away from all you've achieved until then. Put in a little extra work later, and relax and enjoy your day.

Forget Perfection, Give Yourself a Break!

Like me, I'm sure you always try your hardest to stay on top of things, but sometimes you get derailed. An unexpected phone call makes you run 15 minutes late. One of your children stays home from school with a cold, and you need to stay home, too. Or you have lunch with a friend and taste a few bites of her chocolate mousse. Then what happens? You get angry with yourself.

You aim for perfection and then get upset when you miss the mark. And that's negativity you just don't need! We all make mistakes (it's human!), but you can't let those slipups get the best of you. Don't get discouraged if you fall off your diet or miss a workout — and certainly don't throw in the towel! Plan to do better tomorrow: Do an extra 15 minutes of cardio and a few extra reps of each exercise in your strength-training workout, or walk a little bit further.

Remember: One failure doesn't have to stop your progress or take away from all you've achieved until then. Put in a little extra work later, and relax and enjoy your day.

The Pros and Cons of Buying Organic

Question:

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

Answer:

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

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

Coffee: Good or Bad?

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

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

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

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

Coping With Social Anxiety

Does the thought of speaking in public, eating or drinking in front of others, or changing into your gym clothes in the locker room freak you out? If you often feel anxious and excessively self-conscious in everyday social situations, you may be experiencing a disorder known as social anxiety.

According to the National Institute of Mental Health, the physical symptoms of social anxiety disorder may include blushing, profuse sweating, trembling, nausea, and difficulty talking. You may worry for days or weeks before a dreaded situation, fearing impending embarrassment. The disorder is also characterized by an intense and chronic fear of being watched and judged by others.

When it comes to anxiety, it's almost always easier to numb yourself with food than it is to address your emotions in an appropriate way. However, the next time you experience anxiety, I want you to try to identify the source of it and seize the opportunity to act on it directly and positively. For example, if you've had an argument with someone, try to talk it through with that person. If you've got a deadline looming, work a little harder on the project so you feel that you're on top of it.

Approximately 15 million American men and women are affected by social anxiety, so if you have this condition, you're definitely not alone. One of the dangers of social anxiety is that it makes you susceptible to depression and substance abuse. If you think that social anxiety disorder is taking a toll on you and your lifestyle, you should seek help from your physician or therapist. Tackling your emotional challenges will put you back in control and help you achieve your maximum potential!

Coping With Social Anxiety

Does the thought of speaking in public, eating or drinking in front of others, or changing into your gym clothes in the locker room freak you out? If you often feel anxious and excessively self-conscious in everyday social situations, you may be experiencing a disorder known as social anxiety.

According to the National Institute of Mental Health, the physical symptoms of social anxiety disorder may include blushing, profuse sweating, trembling, nausea, and difficulty talking. You may worry for days or weeks before a dreaded situation, fearing impending embarrassment. The disorder is also characterized by an intense and chronic fear of being watched and judged by others.

When it comes to anxiety, it's almost always easier to numb yourself with food than it is to address your emotions in an appropriate way. However, the next time you experience anxiety, I want you to try to identify the source of it and seize the opportunity to act on it directly and positively. For example, if you've had an argument with someone, try to talk it through with that person. If you've got a deadline looming, work a little harder on the project so you feel that you're on top of it.

Approximately 15 million American men and women are affected by social anxiety, so if you have this condition, you're definitely not alone. One of the dangers of social anxiety is that it makes you susceptible to depression and substance abuse. If you think that social anxiety disorder is taking a toll on you and your lifestyle, you should seek help from your physician or therapist. Tackling your emotional challenges will put you back in control and help you achieve your maximum potential!

Take a Time-Out Before You Burnout!

Do you sometimes feel as if you're living in fast-forward, trying to stay one step ahead of the craziness we call life? I know I do! There's the work project that's due next week, the preparations for your weekend dinner party to attend to, or the study session to help your son or daughter (or grandchild) get ready for a test — but there doesn't seem to be any time for fun! And just when you think you finally have it all under control — here come some more tasks and responsibilities!

Time out! The nonstop roller coaster of life might not cut you any slack — but you can give yourself a break. It's time to start living for today! If not, you're going to turn around one day and wonder what you've been busy with your whole life, and when you get to start enjoying it. We all need to take a step back and let ourselves relax and recharge — and make time for the things that are really important.

What I want you to focus on in the coming week is slowing down your forward thinking, just a little. Invest a little time in the here and now to enjoy yourself. Sit down and read to your child or grandchild, pick up the phone and call that friend you've been meaning to call for months now, or just sit by a window and watch the beautiful sunset instead of rushing right by it. All your tasks and responsibilities can be taken care of in due time, you'll see.

It's just a half hour — you can afford a daily 30-minute break to just enjoy yourself! In fact, you can't afford not to. At the rate you're going, you're headed for burnout. This half hour will allow you to restore your energy so you can hit your to-do list with newfound vigor!

Does "Fat Free" Mean "Calorie Free"?

When fat-free and reduced-fat snack foods like cookies and chips flooded the market a few years back, they were heralded as a major advance in the battle against obesity. Not to miss the bandwagon, makers of foods that never contained fats to begin with — like pretzels and gummy bears — proudly added the words "fat free" to their labels.

But soon people began to see that fat-free foods weren't the answer they had been hoping for. Instead, they found that even though they were eating less fat by choosing these foods, they were still eating far too many calories and gaining weight.

One problem was that many people took "fat free" to mean "calorie free." In fact, fat-free foods can contain nearly the same number of calories as the original versions. For example, one brand of reduced-fat sandwich cookies contains 150 calories per serving, while the original version contains 160 calories per serving. That isn't a very significant difference.

Another problem was that many fat-free snacks aren't very filling for their calorie count, so it's easier to eat a lot of calories and still not feel full. Compare how satisfied you'd feel after eating a few fat-free cookies to how you might feel after eating 5 cups of air-popped popcorn or 3 cups of watermelon chunks, for example. All of these portions have the same number of calories — about 150 — but there's a big difference in how "full" you'd feel when you were done.

The bottom line is that there's more to losing weight and keeping it off than just cutting out fat. Remember, fat free is only one part of the story. Don't be deceived. Remember to read labels, count calories, and compare fat-free options with other healthy choices.

Shin Pain While Walking

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, since shin splints often happen because of a fallen arch 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 your toes. Grab the towel between your toes and your forefeet and unroll it, 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 and stay fit.

Metabolic Syndrome

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

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

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

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

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

Detroit Athletic Company

A Healthy Dose of Whole Grains

Are you making a conscious effort to make the

healthy switch to whole grains? Whole grains are

full of nutrients with lots of vitamin B and E, iron,

and magnesium, — offering much more nutritional

value than refined grains. The best part is that

they're becoming more readily available. You can

substitute brown rice for white rice at most

restaurants and grocery stores across the country

are carrying more and more whole grain options.

This week, include some whole grains on your

menu with this satisfying wild rice dish that you

can compliment with a delicious salad of leafy greens.

Wild Rice and Almonds With Chili Chicken Breasts

Ingredients

• 3/4 cup wild rice
• 1 bay leaf
• 4 chicken breast halves, boned and skinned
• 1 teaspoon fresh lemon juice
• 1 teaspoon chili powder
• 1 teaspoon canola oil
• 1/2 cup green onions, sliced, with top
• 1 tablespoon lemon peel, grated
• 1/4 teaspoon salt
• 1 lemon, cut into wedges
• 1/2 cup organic almond slivers

Preparation

In medium saucepan over medium-high heat,

bring rice, 1 1/2 cups water and bay leaf to

boil. Reduce heat to medium-low, cover and

simmer about 40 minutes until rice is tender

and water is absorbed.

Rub chicken with lemon juice and sprinkle

with chili powder (about 1/8 teaspoon per side).

Heat oil in skillet over medium-high heat. Add

chicken, sauté 3 minutes, then turn over

chicken and cover skillet. Cook 8 to 10 minutes

until juices run clear when chicken is pierced with

knife point.

When rice is cooked, reduce heat to medium-low. Mix in

onions, almonds, and lemon peel to heat through;

mix in salt. Divide rice and chicken among four plates.

Serve with lemon wedges.

Makes 4 servings

Prep Time: 15 mins
Cook Time: 55 mins
Total Time: 1 hr 10 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 342
Total Fat: 2 g
Saturated Fat: 1.6 g
Cholesterol: 84 mg
Sodium: 380 mg
Total Carbohydrate: 29 g
Dietary Fiber: 2 g
Protein: 35 g

Recipes Source: California Almond Board