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!

How to Get Your Family Moving

Question:

After years of being inactive, I decided I was sick of feeling sluggish all the time and decided to start exercising regularly. Now I'm hooked! How do I get my husband and 10-year-old daughter moving, too?

Answer:

Congratulations! Realizing the importance of exercise is one thing, but actually making the commitment to get fit — and healthy — is truly commendable! And it's fantastic that you'd like to encourage your family to exercise as well!

Don't worry, getting your family fit shouldn't require begging or bribes. Exercise doesn't have to mean going to the gym! Check out fitness DVDs that everyone can do together. Or pick out something that taps into their interests. For example, if your husband is a golfer, he might like a sport-specific DVD that features stretches and workouts that'll help improve his swing. Or maybe a weight-training DVD would be more up his alley. And if your daughter likes to dance, there are plenty of DVDs she can try.

You can also engage in some friendly competition. Go to the park and see who can speed-walk or run the fastest from point A to point B, or play a game of volleyball at the beach or pool.. You can also go biking together, throw around a Frisbee in the backyard, or go ice-skating. As long as the activity's fun, getting everyone moving will be a snap!

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!

5 Ways to Make the Most of Your Outdoor Workout

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

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

To make the most of your outdoor workout:

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

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

What Not To Drink Before Bed

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

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

The Health Benefits of Eating Fish

Stumped about what to make for dinner? No problem! Fish can be a great way to add some variety to your meals!

Fish is a good source of protein without the saturated fat found in meats. And many types of fish are also rich in omega-3 fatty acids, which can boost heart health. Mackerel, herring, sardines, lake trout, albacore tuna, and salmon are all rich in omega-3s. The healthiest way to prepare the latest catch is to bake or grill it with olive oil, spices, and lemon wedges.

Shrimp (boiled, broiled, eaten hot or cold in a salad) is ideal to help you get out of a dinnertime rut — and scallops, too. And did you know that canned salmon is a slammin' way to add extra calcium to your diet?

Fish and shellfish — it's all good!

Chicken Cheese Steak Wrap

Rich taste without the fat

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

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

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

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

Yield: 2 Servings

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