Get Back on the Wagon

How to Get Back on the Wagon
It happens — you over-indulged over the holidays, missed a few workouts and now you feel like you've fallen off the weight-loss wagon. It's tempting to mentally slap yourself around, right? (Or head for the fridge.) Before you start, I want to remind you of something: Being hard on yourself is so 2009 — that's the Old You.
The New You knows how to deal with setbacks and get back on the wagon. And after all, there are no mistakes, just learning experiences. Weight loss is a process — it takes time. You will encounter small failures — everyone does — but every pound you gain can be lost.
And if you miss a workout, it's not the end of the world! Get to the gym the next day and continue to focus on your short-term goals. Just because you made bad choices today doesn't mean you can't start over tomorrow. New day? New beginning. And don't you forget it!

Rescue Me

When life throws you curveballs, you can dodge them or let them hit you right between the eyes. Sometimes, though, you don't get a choice. For the moments when you can't avoid them, create a "Rescue Me" list. What kinds of healthy activities make you feel better? How about enjoying a bubble bath, taking a walk, or getting a massage? The next time you're staring down a crisis, reach for the "Rescue Me" list, not a bag of chips.

Fill Up on Fiber

Fill Up on Fiber
We've all heard about the benefits of fiber for digestive health, but did you know it's also good for your metabolism? Soluble dietary fiber traps carbohydrates to slow their digestion, checks the rise of glucose after meals, and keeps insulin levels low. It can also help lower cortisol levels and aid in the body's natural disposal of excess estrogen. As if all those positive effects weren't enough, soluble fiber's sticky quality helps drag cholesterol out of the digestive tract, lowering your LDL cholesterol (the "bad" kind).
Another bonus is that most sources of soluble fiber also provide insoluble fiber — the kind that keeps things moving in our digestive tract. How do you know if you're getting enough fiber in your diet? Well, there are a couple of pretty obvious symptoms if you're not:
You're constipated. You should be having at least three bowel movements a week. If not, keep your chin up and try adding more fiber-filled foods, like fruits, vegetables, and whole grains, to your diet — see if that doesn't fix the plumbing!
You're often hungry. You could be hungry for a number of reasons, including emotional ones, but lack of fiber is a likely suspect. Fiber helps you feel full, and if you're not getting that warm, fuzzy, fullness feeling, it may be because you need to eat more — you guessed it! — fruits, vegetables, and whole grains.
So fiber can help keep you regular and make you feel full. The FDA also considers it to be a powerful fighter against cancer, diabetes, and heart disease as well as digestive disorders and obesity.
As a general rule, you should eat as many organic veggies and as much salad as you possibly can (dressing on the side, please!). This will help make you feel full and keep you from overeating other, more calorie-dense foods. Fill up!

Finding Fiber

Sure, eating more fiber sounds like a great idea, but how do you realistically work it in to your day? First, always choose whole-grain products like whole-wheat bread, whole-wheat pasta, and grains like bulgur and quinoa instead of white rice, white bread, and other refined-grain products. Also, follow these tips:
Start the day with whole-grain cereal.
When appropriate, eat vegetables raw, because cooking can reduce fiber content.
Avoid peeling fruits and vegetables when you can, because the skin contains a lot of fiber. (Just be sure to buy organic fruit so you can avoid nasty pesticides.)
Add beans to soups, stews, and salads.
Keep fresh fruit on hand for snacks.

Processed Foods

What Exactly Are "Processed Foods"?
Q: You've talked about avoiding processed foods, particularly nonorganic ones. What does all of this really mean? What should I be looking out for when I go food shopping?
A: Processed foods are a major contributor to weight gain, and they can harm your health in many ways, which is why it is imperative that you know how to spot them and avoid them.
Processed food is anything that has been altered from its natural state. It can be fruit that has been canned and blasted with chemical preservatives to make it last longer; it can be dehydrated fruits or vegetables, canned soda, or oils that have been chemically altered (hydrogenated) to increase their shelf life and enhance their flavor. It's also those pesky refined grains. Regardless of how they are used, most of the time these processed foods have been stripped of a large part of their true nutritional content. Some processed foods, however — like frozen or prechopped veggies — can be a godsend, saving us time when cooking. They may not be as ideal as food bought in season from a local farmers' market, but I'm a realist, and whole processed foods help us walk the right path to healthier lives.
The bad processed foods are those that are made with refined grains, vegetable oils, and added sugar. The thing about processed foods is that they can be harmful in many different ways. For example, you might think you're eating healthy by having a salad with bottled fat-free ranch dressing, and you'd never even think about the fact that the dressing contains chemical flavor enhancers, such as MSG. Nonorganic processed meats often contain sodium nitrate and nitrite, which may contribute to colon cancer and metabolic syndrome. But you probably don't think about that as you patiently wait for your number to be called at the deli counter. Are you starting to see the big picture?
The reality is, it's a lot easier to talk about avoiding processed foods than to actually avoid them! Look at it positively: Eating more whole foods means eating the things we were meant to eat in the first place — things that have a real life and have a "mother." We should be eating fresh fruits, vegetables, organic lean meats, organic dairy, and whole grains. All that other stuff is full of empty calories that will do nothing but hinder our ability to reach a state of maximum health and wellness.
If you shop at an all-organic market or food co-op, you're already taking a step in the right direction; however, you still need to look out for processed foods. Check the labels on all the foods you buy. If you see any ingredients that look questionable, don't buy the food! If you see an unpronounceable list of ingredients that look like gibberish, put the item back on the shelf! Go with foods that are truly natural and contain minimal ingredients. More specifically, don't buy anything containing:
Anything not 100 percent whole wheat
Trans fats or hydrogenated oils
Corn syrup or high-fructose corn syrup
A chemical
MSG
Butylated hydroxyanisole (BHA)
Sodium nitrate or nitrite
Sodium benzoate
Potassium benzoate

How Do You Feel?

It's Christmas afternoon. It's snowing. At this point, how do you feel about your December diet progress? I think I know the answer. It's time to look forward and start thinking about how to establish a good routine for yourself again - so the scale numbers go south. Get over your lack of progress and start focusing on what you can and will accomplish in the coming weeks.

Holiday Portions

Pay Attention to Size

To keep your portions under control, why not use a smaller plate to keep your serving size down. Then your choices at the table won't be piled up high to tempt you. Also, remember three ounces of meat is about the size of a deck of cards, one ounce of cheese is about four dice, and 1/2 cup of pasta or grain is about 1/2 of a baseball. Keeping those portion sizes in mind can help you when you're in line at the buffet table.

J Micheals Tips to Survive the Holidays

Smart Tips to Help You Enjoy the Holiday Season
Q: Besides struggling to steer clear of all the tempting foods, I'm worried about sticking to my workouts while I'm traveling and staying with family. I'm doing so well — how can I avoid falling off the wagon during the holidays?
A: Oh, the holiday 15! 'Tis the season that begets the New Year's resolution: "I swear I'll never do that again." First off — you're not alone! So many of us go through the same stuff every year: stress because of family tensions, traveling, being away from our routine, whatever — and it's anything but easy. But here's the good news: You can stick to your weight-loss program during the holidays, and I'm going to give you a few tips on how to do it.
Diet:
Never arrive at a party hungry. Eat beforehand so you aren't tempted by the caloric buffet.
When you're at a party, don't hang out by the food. Socialize in another room entirely if you can — make the holidays about good company and conversation instead of eggnog and fruitcake.
Take matters into your own hands. Bring a healthy dish to a party or event so you know that at least one item won't be filled with fat and calories. Don't worry — this is not offensive! It's a thoughtful gift for the host or hostess, and proactive on your part.
Don't binge, but do indulge a tiny bit. You can't totally deprive yourself or you'll be miserable. Trying to abstain completely from treats, not only during the holidays but in your everyday life, is a surefire recipe for disaster. However, give yourself limits — have one treat, and work it into your calorie allowance for the day.
Exercise:
When you're out of town or away from home, DO NOT stop exercising. Bring exercise DVDs with you when you travel, or pack resistance bands in your luggage so you can continue to tone up on the road. Locate a nearby gym and pay the nominal fee to work out during the time you're away. Whatever it takes — just keep moving!
Incorporate the whole family. Get a game of touch football going, play tag with the kids, go cross-country skiing — whatever encourages your family to get outdoors and be healthy together.
Head games:
Avoid saboteurs. If a particular member of your family always brings you down or ridicules your lifestyle decisions, avoid him or her! Limit your conversation with that person. If friends or relatives can't be supportive of you and your weight-loss goals, don't share the details of your life with them. Then they won't be able to berate or criticize you.
When it comes to family members who push food on you, be prepared to hold firm. This is about doing something for you, so don't worry about pleasing everybody else. Communicate with your loved ones ahead of time about your effort to lose weight and your desire for their support, and teach them how to help you.
Bring motivational material with you if you're walking into temptation. Keep a picture of you at a slimmer time or even a celebrity photo at hand to keep you inspired.
All of that said, if you do fall off the wagon, what's the worst-case scenario? You'll gain 5 or 10 pounds. This is not a tragedy. Hang in there. Give yourself a little credit — any pound gained is a pound that can be lost. Do NOT beat yourself up — just get back to work!
Happy holidays, guys!

Stop Grazing

How to Stop Grazing Throughout the Day
Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone, working on the computer, or watching TV — is the downfall of many committed dieters, but it doesn't have to be.
If you're piling on pounds because you eat when you're distracted or bored rather than when you're actually hungry, try the following tactics to break the habit.
To curb daytime grazing:
Don't eat while you're standing up, in the car, on the go, or when you don't have time for a full, proper meal. If you sit down at mealtimes and pay attention to every bite, you'll be more relaxed; you'll notice when you're satisfied, which means that you'll be less likely to overeat — and you'll actually enjoy your food!
Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full.
To curb nighttime grazing:
Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated

Get Moving

Move It!
It's a well-established fact that being active can reduce your risk of cancer. And all this time you thought I was just bossing you around — when I've actually been encouraging you to get healthier by reducing your risk of becoming ill! The American Cancer Society recommends at least 30 minutes of moderate to vigorous physical exercise on five or more days a week (which you're already doing if you're following my plan) for maximum benefits.
It's not hard to get motivated to peel that butt off the couch when you look at these numbers: A whopping 50 percent (at least!) of cancer deaths in the United States could be prevented if people just made small changes in their lifestyle and health habits. That works out to about 280,000 lives saved a year. As someone who has watched three loved ones battle with cancer, I can tell you these are not figures to take lightly.
Whether you're starting a new fitness regimen, or just renewing your commitment to being fit and healthy, think about how much you're doing for yourself and your loved ones by taking good care of the body you're in. Now, if that's not enough to push you through any exercise slump, I don't know what is!

Not All Exercises Are Created Equal

Engaging in any kind of physical activity is healthier than sitting on the couch downing chips. Activities like bowling, basketball, and golf are great for burning calories. But to see dramatic weight loss, you must do cardiovascular exercise. "Cardiovascular" is defined as any activity that is rhythmic, continuous, and requires large muscles, like those in the legs, back, and chest. While bowling, basketball, and golf get you moving, they're all characterized by start-and-stop movement . There's no reason to give up such sports, just be aware that you must also put in time at the track or on the treadmill.

Dealing with Stress

Stress Less and Lose Weight
I'm sure you've heard of the "fight-or-flight" response, and you probably know that it's the way your body reacts to danger or stress. But do you know what's behind the fight-or-flight response? It's actually hormones.
When you're faced with danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again.
This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. All that stress results in excess cortisol being built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods.
When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend to have hair-trigger epinephrine reactions and chronically high levels of cortisol.
You can help yourself keep cortisol in check by limiting caffeine intake to 200 mg a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight.

ABS

Work Your Abs
Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.
Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
Plank Twists
(intermediate)
Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.

A Note on Form

Before trying any type of plank exercise, review these tips on performance:
Be sure to focus on keeping your spine neutral (straight).
Keep your eyes focused on the ground in front of you.
Don't arch your back. Imagine that you are pulling your belly button up toward the ceiling.
Until you've mastered them, do these exercises in front of a mirror to check your form. You don't have to watch yourself the entire time — just check in, particularly toward the end of the interval or set, when your muscles start to fatigue.

Organic on a Budget

Saving While Choosing Organic
Q: I understand the importance of eating organic; however, I just can't seem to fit it into my budget. I want to eat as healthily as possible, and I don't know what to do. What advice do you have?
A: I'm sure there are plenty of people out there who are facing this problem. Organics are extremely pricey — they can be anywhere from 20 to 100 percent more expensive than traditional foods and products. I would never tell you to waste your money on something that wasn't necessary, but I TRULY believe that organic foods have a significant impact not only on our health but also on the environment.
In a perfect world, we would buy everything organic — from our shampoo and conditioner to our coffee and produce — but I know that's not realistic for most people. So here are a few tips on creating an organic-conventional balance that will most certainly benefit your life and your pocketbook.
Buy store brands. Brands of organic foods and other products made by grocery store chains are often less expensive and can be found in the chains' multiple locations.
Order online. If you eat a lot of a certain organic food, why not order it in bulk? You might be able to get a volume discount. Here are some sources to consider.
Organic beef: www.mynaturalbeef.com
Home delivery of organic food: www.gobiofood.com or www.naturalgrocers.com
Various organic offerings: www.theorganicpages.com
Frequent your local farmers' market. If you go often enough and get to know the farmers, they can tell you when specific crops are coming in, when the abundance of those fruits and vegetables translates into lower prices.
Eat less meat. Bean-based meals can give you all the protein of beef, chicken, or fish at a fraction of the cost. You'll also lessen your exposure to toxic hormones and pesticides that build up in animal tissues.
Use coupons. Check out the many Web sites of organic companies to find coupons.
Try your hand at a vegetable patch. A tomato plant might cost a couple of bucks, but you'll end up with homegrown tomatoes worth $30 to $40. Multiply the savings by a whole garden and you may not have to worry about buying organic fruits and vegetables anymore

Food Additives

Ditch Toxic Food Additives!
Did you know that processed foods make up almost 60 percent of our diet? That's a lot of food! For the good of your health, now and in the future, it's time to get rid of processed foods that contain harmful additives.
"Antinutrients" are foods that don't deliver any value to your diet, and here are the ones I want you to toss immediately: foods that contain artificial preservatives, colors, and flavorings. These additives pose health risks that aren't worth it when you can easily just say no!
Regarding artificial preservatives, you might ask, "How could an idea with such a good intention — to prevent spoilage and food poisoning — go so incredibly wrong?" Well unfortunately for us, most preservatives are bad news. A common preservative, BHA, is found in hundreds of foods, including cereals, sweets, and snack foods, and is "reasonably anticipated to be a human carcinogen" by the FDA. Incredibly, though, it's still deemed safe. That's not what I'd want to put into my body, and you shouldn't want to either.
Instead: When you're at the grocery store, check packages for signs of BHA, which also goes by the names anisole, butylated hydroxyl-; antioxyne B; antrancine 12; butylhydroxyanisole; tert-butyl hydroxyansiole; embanox; nepantiox 1-F; phenol, tert-butyl-4-methoxy; phenol, (1,1-dimethylethyl)-4-methoxy-; sustane 1-F; and tenox BHA. Long list to memorize, huh? Better just to avoid BHA by staying away from processed foods altogether.
The same goes for artificial coloring. There has been an ongoing debate over whether there's a link between kids' behavior problems and artificial coloring and preservatives. One recent study showed that after preschoolers and grade school kids ate an additive-free diet for six weeks and then reintroduced additives to their diets, their hyperactivity levels rose dramatically. Artificial colors have also been linked to thyroid, adrenal, bladder, kidney, and brain cancer.
Instead: Always choose foods with the fewest artificial chemicals and colors for your kids. The worst color offenders are blue 1 and 2, green 3, red 3, and yellow 6. Choose color-free medication, and when you allow your kids a treat, make sure it's a small portion of the real thing, not something filled with fake colors and flavors. For example, give them real ice cream (small amount!) instead of a rainbow freezy pop.
Now we move on to our pals the glutamates, which are "flavor enhancers" added to foods to heighten the savory experience. They're produced by the hydrolysis of proteins, a process that "frees" the glutamates from the proteins. The most frequently talked about one is monosodium glutamate, or MSG, and it is in everything — canned foods, bouillon, ice cream, ranch dressing, corn chips, and the list goes on. MSG has been reported to cause headaches as well as more serious health conditions, and government regulations now require foods that contain it to be labeled "Contains MSG." While some glutamates exist in natural foods, like cheese and meat, the processed-food industry often adds multiple forms of glutamates — at times as many as four kinds — to pump up the flavor of a food and keep you craving more. High levels of free glutamates mess with your brain chemistry and nervous system big-time.
Instead: Don't be fooled by words like "natural flavor" and "spices"; foods marked like this may actually contain glutamates. Eliminate as many glutamates as possible from your diet, and explore ways to boost the natural flavors of foods. Fermented foods, wine, soy sauce, Parmesan cheese, anchovies, and ketchup are all naturally flavorful ways to enhance your dishes. Also, the cooking method you choose — roasting, smoking, or slow grilling — can make foods richer and more savory.

Not All Additives Are Evil

Food additives are tricky because sometimes they're necessary. Really, who wants to get a case of botulism? The key is to know which are the lesser of the evils. Some additives, like ascorbic acid (vitamin C), beta-carotene (a precursor to vitamin A), and inulin (a type of fiber used in many products, including cereals, granola bars, and yogurt), are safe and may even have health benefits.

Sodium

Scientists in America have concluded that sodium consumption levels will need to decrease. Why? There have been more studies since 2005 which show that most individuals in the US should consume no more than 1500 mg of sodium per day for optimum health.
Most people consume well over twice the recommended amount of sodium. 1500 mg of sodium comes from a mere 2/3 teaspoon of salt per day. Most of this is found in processed foods and meals eaten in foodservice establishments.
The major sources of sodium intake from food in the US population are
yeast breads;
chicken and chicken mixed dishes;
pizza;
pasta and pasta dishes;
cold cuts;
condiments;
Mexican mixed dishes;
sausage,
franks,
bacon, and
ribs;
regular cheese;
grain-based desserts;
soups; and beef and beef mixed dishes
(Source: NCI, 2010).
Collectively, this group of foods contributes about 56 percent of the dietary sodium, or nearly 2000 mg per person per day.
The Dietary Guidelines will also emphasize the need for more potassium-rich foods in addition to lowering sodium in the diet for better blood pressure control.

brown rice

The Benefits of Brown Rice

Q: Is brown rice really better for you? Also, is instant rice or slow-cooked rice more nutritious?
A: Brown rice is definitely more nutritious than white rice. White rice is processed so that the bran and germ layers are removed — this essentially robs the grain of its nutritional value because those layers are the ones that provide the most nutrients. Brown rice retains its outer bran layer, which provides six times the fiber of white rice — and that's NO joke. The bran also provides many vitamins and minerals that are lacking in white rice. Brown rice also has a nuttier flavor than white rice.
In terms of cooking, it doesn't make a huge difference which way you choose to make rice. Instant rice is cooked and then dried, which is why it cooks so fast. Although it's easier to use instant rice, the grain does lose some of its nutrition because of the double cooking. However, if you're short on time and need to use the instant, that's okay. I certainly don't always have the time to slow-cook brown rice, and I definitely don't expect you to either.

Think Beyond Rice

Brown rice is nice, but for a little variety why not choose another food that packs a powerful, nutritious punch? Quinoa (pronounced KEEN-wah) is an amino acid-rich seed that is full of vitamins, minerals, and protein. It has a light, fluffy, crunchy texture and a slightly nutty flavor when cooked. While the ancient Incans called it "the Mother of Grains," it's actually a relative of spinach. Just boil it like rice until it's soft and serve. Look for it at your local health food store or major grocery stores and give it a try tonight.

What is a Whole Grain?

What Is a "Whole Grain"?
Q: I am confused by the term "whole grain." Are there whole grains in the wheat bread I buy? Why are they healthier than white or other breads?
A: No worries, you'll soon get to be a pro at this when you're grocery shopping — I promise. Basically, you're looking for "whole" to be the first word in the ingredients list of your grain — it's that simple. Select foods labeled "Whole" or "100% Whole Wheat," and stay away from anything labeled "White" or "Enriched." Those are not true whole grains but have been processed in some way.
Whole grains are healthier for you because the grains haven't been processed — they still contain their most essential components. Here's a little lesson on the anatomy of a whole grain:
Bran: The outer shell of a grain. It is essential because it contains fiber, B vitamins, and other trace minerals.
Germ: The inner component of the grain. It provides antioxidants, vitamin E, and B vitamins.
Endosperm: This contains the carbohydrate and protein of a grain.
What's more, whole grains can help improve our hormone levels, and many of them are even better sources of phytochemicals and antioxidants than some vegetables. That makes them powerful allies in the fight against heart disease and more than a dozen types of cancer. Fatty acids from whole grains may also stimulate fat cells in our stomach to release leptin (the satiety hormone), which would tend to fill us up and keep our blood sugar steady. Eating whole grains can even help reverse insulin resistance.
The reason non-whole grains are bad news is that when you alter the cellular structure of a whole grain, its properties and functions change. Many products contain refined grains, which have been so processed that they lack both bran and germ. Because the bran and the germ contain the most essential nutrients, refined grains contain only carbohydrate and a little protein. Refined products include white rice, white flour, white bread, and white pasta. You should stay away from these foods, as they will throw off your blood sugar level.

It's Not Just Bread

You aren't limited to eating whole-wheat bread for your whole grains — other choices include rolled oats, barley, brown rice, whole wheat flour, and sprouted grains. All are sources of whole grains and are extremely nutritious and delicious. Just make sure you always look at the ingredients list, because the front of a package can be very deceiving!

Tip

Nutrient-dense, high-fiber/high-water-content foods will help you fill up without any fear of overdoing your calorie allowance. You'll feel full faster and stay full longer. When you give your body the food it recognizes, it easily absorbs the critical nutrients needed for optimal health and metabolic function.
Focus on spreading out your calories evenly over the course of the day by eating every 4 hours — 3 meals and one snack. Here's another great tip: Using salad plates instead of dinner plates can fool your mind. You'll feel more satisfied with less food, and once you finish, you'll be less likely to make a conscious decision to fill up that plate again.
Remember, after all is said and done, your calorie intake, along with exercise, is a proven component in the weight-loss and weight-maintenance equation. Know your range and stick close to it.

An Email about Thanksgiving

Someone sent me this email. Its good advice.

Prepping for a Healthy Thanksgiving
Well, rock stars, at the risk of sounding cliché, it's that time of year again: holiday time. Starting with Halloween-candy hell in late October and lasting through the hors d'oeuvre–happy New Year's Eve at the end of December, these late-fall, early-winter months are notorious willpower crushers. It's often easy to forget about your journey when you find yourself face-to-face with a mile-long buffet table piled high with every delicacy and scrumptious treat that you've ever included on your "NO" list. But you've worked too hard to blow it now!
Trust me, I know it's temptation time, and you are probably scared to death about the Thanksgiving holiday quickly approaching. But, think about it: If you're the host, this is your opportunity to make this a healthy Thanksgiving for all! If you are a guest, contribute by bringing your own (healthy) dish! Need some more help? Here are some important tips to help get you through the day:
Go naked! Turkey is a great source of lean protein, but make sure the serving that hits your plate is skinless. And bypass the gravy boat: This often-overlooked offender is typically made from fat drippings that have been thickened with butter and flour.
Stock up on veggies! Except for those that are drenched with butter or oil, these sides are a great way to fill up without piling on the calories. The same goes for water, which can help you beat the bloat.
Go very easy on the mashed potatoes and stuffing. Look, I'm a realist and I know that for many, Thanksgiving is hardly complete without these two classic sides. So if you're not bringing your own healthy mashed cauliflower, make sure you're working all those extra calories into your daily allowance.
Conquer the tryptophan! Going for a brisk walk after dinner is a great way not only to keep you off the couch and help you digest, but also to fit some calorie burning into a night in which exercise is usually sidelined.
Skip the leftovers! Thanksgiving dinner is a one-meal deal. It's a dinner — not a drawn-out three- or four-day eating event. Once you've enjoyed a moderate holiday meal, then fight the urge to take little containers of those tempting dishes and desserts home with you. If it's not at your house, you can't eat it!
Most importantly, be realistic. If you try to completely abstain from treats — every single day, not just on holidays — you'll end up miserable and on a surefire path to disaster. Keep it real and set practical expectations for yourself as you face each challenging meal this holiday season. With proper planning, you'll have a positive head start on a healthy New Year!

Just Say No!


When it comes to the holidays, bypassing family members' comments can be as tough as bypassing the fattening desserts. It goes without saying that not everyone will understand the healthy lifestyle you've created for yourself. Whether it's ridiculing your new habits or tempting you with seconds, don't let these naysayers drag you down with their lack of support. Avoid them if you must. But don't be afraid to be firm and stand up for yourself. After all, this isn't their journey, it's yours.

Move it and Lose It

Move It to Lose It
In weight-loss terms, fat is energy and the best way to lose it is to use it. You have to do it with diet and exercise. If you diet without exercise, the majority of your weight loss could be from muscle. The minute you stray from your diet, the weight will come right back on.
The only way to lose it for good is to get moving! Exercise not only helps you burn calories, it also helps build, strengthen, and maintain lean muscle. Exercise has another benefit called afterburn. A great cardio routine keeps burning fat not just during your workout but for hours afterward. Not bad, eh?
The rule of the game is increasing your intensity. The exercise afterburn is also referred to as "excess post-exercise oxygen consumption." It represents the calories used up to return the body back to its pre-exercise state, or resting level, which can take anywhere from 15 minutes to 48 hours, depending on the intensity and duration of the workout. What's more, if you do a moderate workout in the morning and in the evening, you will reap the benefits of a twice-a-day afterburn without overtraining your muscles.
Doing any type of physical activity is healthier than sitting on the couch downing a bag of chips. And activities like bowling and golf do burn calories — but not enough. To see dramatic weight loss, you must do heart-pumping cardio. Cardio is any activity that is rhythmic, continuous, requires the movement of large muscles, and raises your heart rate. While bowling and golf get you moving, the action is stop-and-go. There's no reason to give up those activities, just be aware that you must still put in time on the treadmill (or doing some other cardio activity) as well.

Not Seeing Results?


People are inherently different, and that's why some respond to a workout regimen more quickly than others. However you respond, it's important to keep your head up and your butt in gear. Stick with it, and your clothes should be fitting differently by the end of the week. In another week you could see dramatic changes in your physique, and the week after, you'll be feeling more confident, strong, and fit than you ever have before. The key is to keep it up!

Fish

What Types of Fish Are Safe to Eat?
Q: I want to incorporate more fish into my diet, however I keep hearing that many types of fish aren't safe to eat. Which fish are the safest and healthiest for consumption?
A: As many of you already know, I am a BIG fish advocate. Certain fish are excellent sources of omega-3s and iodine, which are essential for good thyroid function. The thing about fish is that many types have high concentrations of mercury and other toxins. Some fish contain hormones that could increase the likelihood of cancer growth. Many fish also contain PCBs (highly toxic industrial compounds), which have been linked to lower IQ scores, poor memory, attention problems, and thyroid dysfunction.
Bear in mind, the last thing I want is for you to be afraid to eat fish.You just need to make sure you do your homework and play it safe. Remember, the right kind of fish is high in protein and contains many nutrients that help fight off disease.
Try to eat these nontoxic fish: abalone, Alaska wild salmon, anchovies, US farmed barramundi, Atlantic char, kona and Dungeness crab, Atlantic herring, black sea bass, clams, halibut, Atlantic mackerel, farmed oysters, Pacific pollock, farmed rainbow trout, Pacific rockfish, sablefish, sardines, snapper, stone, tilefish, and canned tuna.
Make sure to stay away from these types, which are more likely to be toxic: Atlantic cod, blue and king crab, Atlantic flounder/sole, bluefin tuna, bluefish, Chilean sea bass, croaker, eel, grouper, king mackerel, lingcod, marlin, orange roughy, Pacific roughy, shad, shark, summer and winter flounder, swordfish, wahoo, white sea bass, wild striped bass, and wild sturgeon.
If you have any questions regarding fish in your area, check out Monterey Bay Aquarium's Web site. There, you can find regional seafood guidelines and receive answers to any fish-related questions you have.

Fish-Oil Supplements

If you're absolutely freaked out about the environmental toxins in fish or you just don't like fish in general, you can (and should!) take a daily fish-oil supplement instead. Your body cannot make the EPA and DHA omega-3 fatty acids, and you need them to survive. Fish-oil capsules allow you to get the nearly miraculous health benefits without exposing yourself to the heavy-metal toxicity and pesticide buildup in some fish.

Meat

Choosing Meats Wisely
As with all foods, when selecting meat there are some good and some less-than-stellar choices. Full-fat meats pack a lot of calories and have tremendous endocrine-disrupting power as a result of all the garbage in them. So if you love a juicy rib-eye steak, I sure hope that you are paying attention.
Livestock absorb the many pesticides, hormones, and other chemicals that are often used on industrial farms to increase meat growth, boost milk production, or kill bugs and fungus on crops. Those pollutants find their way into nonorganic meat and dairy. When we eat those fatty meats and other animal products, we are absorbing all those chemicals too. The result: Your body is like a giant toxic-waste dump!
When you're grocery shopping, you need to select your meat wisely. Always go for organic meat. Pasture-raised, grass-fed beef is one of the best options to choose since conjugated linoleic acids (CLA), found in the meat of organic pasture-fed cows, is a fat that we know is incredibly healthy for you. You also want to select leaner cuts of meat. Look for the words loin or round, such as "sirloin" and "eye of round." Moreover, trim any visible fat when you're preparing your meat.
Before you get all bummed out about avoiding fatty meats, let's remember the basics of weight control. The primary reason not to eat full-fat meat when trying to lose pounds comes down to simple math: Ounce for ounce, those foods have way more calories than leaner options.

Healthy Fats


Try to get the majority of your fats from unsaturated and omega-3 fats as often as you can. These healthy fats lower your LDL cholesterol. Omega-3 fatty acids are also extremely beneficial and have been shown to reduce inflammation, heart disease, and the risk of a heart attack. How do you add them to your diet? Some of the best sources include fish-oil supplements, walnuts, and fatty, cold-water fish (such as wild-caught salmon).

Calcium

The Critical Role of Calcium
Do you get enough dairy? You should! Research is piling up that shows what a critical role dairy's calcium plays in weight control (your best choice: organic low-fat plain yogurt). Even small deficiencies of calcium change fat-burning signals in the cells and have a dampening effect on metabolism.
Grass-fed dairy products have saturated and trans fats, but they also include the best kind: conjugated linoleic acids, or CLAs. Shown to improve body composition, CLAs help to drive fat out of fatty tissues, where it can be burned up more easily. The combination of these healthy fats with dairy's high protein also stimulates the appetite-suppressing hormone CCK (cholecystokinin). Organic free-range dairy tastes better and has no antibiotics or hormones and more omega-3s. Bonus: The zinc in dairy also helps to support healthy levels of appetite-suppressing leptin.
Most dairy foods in this country are fortified with vitamin D, which helps the body absorb calcium. Adequate vitamin D not only helps prevent osteoporosis, it has also been linked with lower risks of cancers, type 1 and type 2 diabetes, high blood pressure, glucose intolerance, and even MS.
Here are a few tips to help you get your one to two servings per day:
Take your milk straight. One eight-ounce glass of organic low-fat milk has 290 mg of calcium — almost a third of your daily needs — and more than eight grams of protein.
Don't drink chocolate or other flavored milks. And steer clear of soy milk — while it is high in calcium, it's also high in potentially dangerous phytoestrogens.
Look for brands of yogurt (and occasionally ice cream) with no artificial preservatives, colors, flavorings, sugar, and other sweeteners — organic is best.
Wean yourself from sugared (or, heaven forbid, artificially sweetened) yogurts by taking your one-cup serving and replacing 1/4 cup with 1/4 plain, then 1/2 cup, then 3/4 cup. Once you get to 100 percent plain, use strawberries, raspberries, and blackberries to sweeten your yogurt.
Try high-protein Greek-style yogurt — the thicker consistency comes from being strained through muslin so the watery part is removed.
Go easy on the full-fat cheese — it's tasty, sure, but don't forget that taste packs a pretty hefty caloric wallop.
Steer clear of low-fat dairy products with thickeners and gums — I'd rather you eat a small dollop of real sour cream or a reasonable portion of full-fat cottage cheese than confuse your hormones with synthetic gunk.


Say Yes to Yogurt


It is so key to have one to two servings of dairy per day. The best dairy food is, by far, yogurt, primarily because of its probiotics. The probiotics in plain organic yogurt join up with the bifidobacteria, the "good bugs" that mostly live in your gut, to help fight against infections and protect you from yeast overgrowth. Bifidobacteria also digest the foods we eat, allowing your body to take in critical vitamins, including enzymes that metabolize cholesterol and bile acid. Without these microbes, the whole digestive system would screech to a halt.

BPA

Why BPA Is Bad News
Do you love warming up with a bowl of soup on a chilly fall day? Well, before you open up your next can of soup — or any can for that matter — you'd better listen up! Those cans could have the chemical bisphenol A (BPA) in their linings — which means that the food in them might contain BPA, too.
BPA has been used for years in clear plastic bottles to make them more durable and in the liners of food cans to make the products last longer. Consumer Reports recently tested numerous name-brand canned products, including soup, juice, vegetables, and tuna, and found at least some amount of BPA in almost all of them. The chemical was even found in some products that were labeled BPA-free. A few studies have linked BPA to an increased risk of breast and prostate cancer, infertility, PCOS, insulin resistance, and diabetes. That's pretty scary stuff considering that we get almost 30 percent of our food from cans. Liners of metal cans aren't the only place where you can find BPA, though. The chemical has also been found in baby bottles, polycarbonate drinking bottles, and other beverage containers.
Current federal guidelines on BPA levels don't take into account the hundreds of recent animal and laboratory studies done on the potential health effects of BPA levels. However, the Food and Drug administration will soon decide what level of exposure of BPA is safe.
I know that metal cans are convenient, but why take the risk with BPA? Use glass, stainless steel, or ceramic bottles whenever possible. Try to make meals from scratch as often as you can, using the freshest ingredients that you can afford and find. Trust me, a good homemade meal will beat a canned or processed one any day — and that's especially true for homemade soup! You can eat these delicious dishes immediately or store the leftovers in the freezer (in a BPA-free container) for later. You — and your good health — will thank me for it.

More Reasons to Can the Can

Did you know that you're not getting nearly the nutritional bang for your caloric buck by cutting open a can? Many veggies lose up to 90 percent of their original nutrients in the canning process. Plus, canned foods are typically very high in sodium — some cans of soup have 2,000 mg! Stay away from processed foods as much as possible, and eat whole foods. Buy frozen vegetables and visit your grocery store's produce aisle and your local farmers markets instead of getting your vegetables from cans.

Emotional Eating

Find the Strength to Stop Emotional Eating
Emotional eating can be a big problem when you're trying to lose weight. You have a sucky week (or month!), and suddenly that pint of ice cream seems like the solution to your problem, right? WRONG! That's the old you. The new, empowered, and strong you can push through tough or trying times, knowing that things can and will get better.
Stop letting your emotions sabotage your weight loss. Establish healthy patterns of behavior and invest in your physical and emotional well-being.

Face Your Problems Head-on

It's easy to emotionally eat when you're feeling stressed or anxious about things in your life — especially around the holidays. Put down that junk food and pay attention to what is really eating you up inside. Focus on finding short and long-term solutions instead of sabotaging your diet. Track you food and your feelings in a food log, then look back at it later to see what was happening in your life when you were at your best and worst. Think before you eat! You've worked way too hard to get where you're at to just blow it in the heat of the moment.

Portion Sizes

Making Sense of Portions Sizes
Q: What's the best way to keep track of what I'm eating — portion sizes, calories, etc.?
A: I'm so glad you asked. If you really want to get those "calories out," you need to know exactly what you're putting in. That's where eating the right portions and counting calories comes in.
Using your diary, start keeping a written record of absolutely everything you eat through­out your day — and be detailed! For example, don't just write down chicken. Write down how it was prepared and how much you ate.
At first you should measure and weigh your food to figure out exactly how many calories you're consuming. It is important to make sure you are always measuring raw; when food is cooked, it is more dense and has more calories. I know measur­ing everything can be tedious, but it won't take long for you to know by heart what a cup of milk looks like or how many ounces of chicken are in a small breast. Before you know it, you'll be eyeballing your portions like a pro.
At the end of every day, use a calorie-counter book to add up the calories you have consumed. Using these simple methods, you can make sure you are eating the right amount of calories to achieve your weight-loss goals.

When You're On the Go...

If you're eating out, here are some useful tips for assessing portion sizes using your hand.
The size of your fist is roughly equal to a cup-size serving of cereal, wild rice, black beans, etc.
The size of your thumb is roughly equal to an ounce-size serving of cheese.
The tip of your thumb is roughly equal to a teaspoon of olive oil or butter.
The center of the palm of your hand, without fingers, is roughly equal to a 3-ounce serving of fish, chicken, beef, etc.

Allium Family

The Allium Family
Garlic and other alliums — onions, leeks, chives, shallots, and scallions — are incredible body detoxers. They stimulate the body to produce an antioxidant that lives within each cell, ready to fight free radicals where they live throughout the body. The antioxidant's action is especially important in the liver, where it helps to remove pharmaceuticals and other endocrine-disrupting chemicals.
Each member of the allium family serves a different role to keep you healthy. Onions have a certain type of flavonoid that is an incredible free-radical destroyer, and emerging science suggests may also help fight obesity and diabetes. Garlic helps lower total cholesterol — but raise your good cholesterol (HDL) — by decreasing the liver's synthesis of cholesterol. And leeks are cool because they take the best aspects of garlic and onions — especially manganese, a blood-sugar stabilizer — and combine them with fiber, turning them into an all-around fantastic choice to keep insulin levels stable. Have at least one serving per day of alliums. Here are some tips on how to cook and eat them:
If you can hack it, try to eat these guys raw — alliinase an be deactivated by heat. Slice raw red or Vidalia onions for your sandwich or burger; chop green onions into your salad or garlic into your dressing.
Crushing, chopping, or chewing garlic helps release alliinase enzymes, which trigger many of its beneficial actions. After you chop or crush garlic, let it stand for 10 minutes before cooking to let the enzymes activate all of the beneficial compounds.
If you're going to roast garlic, at least chop the top off before you roast it — that will allow for some enzyme activity.

Garlic Breath


As you can see, garlic is extremely healthy for you, but I know what you're thinking — you don't like what it does to your breath. To battle garlic breath, which can last up to 18 hours, chew a sprig of parsley or mint after your meal. Be sure to brush and floss, and use a tongue scraper and/or mouthwash regularly.

Marine Corps Marathon

Hi Everybody,

Sunday I ran the Marine Corps Marathon. Four hours 53 min. The last 8 miles was a combo of run and walking - my training was not adequate. Something to work on next time. There were many runners of all shapes and sizes. I encourage all of you to step out and register for something you haven't done before. Maybe a 5k race. If you register, you will train. If you train you will lose weight. Finally, when you finish your race or accomplish your goal, you will feel gratified.

Wickham

Dealing with Emotional Eating

For those who have been following - I did the Marine Corp Marathon yesterday in Washington. Finished in 4 hours and 53 min. It was more difficult than I had anticipated.

How to Deal With the Cause of Your Emotional Eating
Do high-stress situations send you straight for the fridge? If you think the solution to a problem with your boss can be found at the bottom of a pint of ice cream, then pay attention. Food is not the solution to whatever it is that is making you feel sad, angry, pressured, or anxious. In fact, unhealthy, emotional eating leads to weight gain and self-loathing. The key to stopping this kind of eating is to identify and understand your triggers. One way to start is to keep a journal or use your online Food Diary to record not only what you eat but how you feel when you eat it. Then you have to work on dealing with your emotions — without food. To break the self-destructive cycle of emotional eating, you have to create awareness and then implement a game plan. Here's how:
Before you eat anything, I want you to ask yourself two questions: Are you hungry? And are you depressed or anxious? Then ask the following question: Can you find an appropriate way to address whatever emotions you've uncovered instead of suppressing them?
For example, if you had an argument with your mother, can you call her and talk it through? If you're feeling anxious about a work- or school-related deadline, can you break down the work into manageable parts, so that each time you finish a part you'll feel more on top of it? If you can address the emotion in the moment by acting on it directly and positively, seize the opportunity to do so.
Using food as an anesthetic is easy in the short term but extremely detrimental in the long term. Looking problems in the eye is difficult, but once you begin to probe beneath your behavior and analyze your feelings, it gets easier and easier.

You vs. Emotional Eating

It's important to have an arsenal of recovery behaviors to manage emotions in healthy ways. Try engaging in a hobby you enjoy, reaching out to a loved one for support, or experimenting with incompatible behavior, which is behavior that steers you away from the self-destructive behavior. For example: Exercise, take a hot bath, or get your nails done. Doing things that make you feel beautiful make you less inclined to binge.

Diabetes - A Weight Related Disease

One-Third of U.S. Adults Could Have Diabetes by 2050: CDC


'Alarming numbers' point to importance of healthier lifestyles in reversing the trend, experts say

FRIDAY, Oct. 22 (HealthDay News) -- The number of American adults with diabetes could double or triple by 2050 if current trends continue, warns a federal government study released Friday.

The number of new diabetes cases a year will increase from 8 per 1,000 in 2008 to 15 per 1,000 in 2050, predicts the U.S. Centers for Disease Control and Prevention. By 2050, between one-fifth and one-third of all adults could have diabetes -- with virtually all the increase attributed to type 2 diabetes, which is largely preventable.

An aging population, an increase in minority groups at higher risk for diabetes, and the fact that diabetes patients are living longer are among the reasons for the steep projected rise.

"These are alarming numbers that show how critical it is to change the course of type 2 diabetes," Ann Albright, director of CDC's Division of Diabetes Translation, said in an agency news release. "Successful programs to improve lifestyle choices on healthy eating and physical activity must be made more widely available, because the stakes are too high and the personal toll too devastating to fail."

Another expert agreed.

"These data are accurate and reflect reality," said Dr. Mary Ann Banerji, professor of medicine and director of the Diabetes Treatment Center at SUNY Downstate Medical Center, New York City. "Taking into consideration minorities and longer life expectancy, the real burden of diabetes is much greater than many people thought."

Banerji believes that "we need to act now. Immediate changes in diet, physical activity, stress and sleep are known to decrease diabetes and obesity. We can make changes in our physical environment to promote greater physical activity and we should consider changes in national food policy."

Diabetes remains the leading cause of new cases of blindness under age 75, kidney failure, and preventable leg and foot amputation among adults in the United States, according to the CDC.

In addition, people diagnosed with diabetes have medical costs that are more than twice that of those without the disease, the agency reports. The total costs of diabetes in the United States are an estimated $174 billion annually, including $116 billion in direct medical costs.

The study appears in the journal Population Health Metrics.

The projected increase in U.S. diabetes numbers reflects the global growth of the disease. About 285 million people worldwide had diabetes in 2010, and the number could swell to as many as 438 million by 2030, according to the International Diabetes Federation.

About 24 million Americans have diabetes, but one-quarter of them don't know it. Older age, obesity, a sedentary lifestyle, family history, developing diabetes while pregnant, and race/ethnicity are risk factors for type 2 diabetes. Racial/ethnic groups at increased risk are African Americans, Hispanics, American Indians/Alaska Natives, and some Asian-Americans and Pacific Islanders.

"The incidence of diabetes over the last few decades has progressively increased," notes diabetes expert Dr. Jacob Warman, chief of endocrinology at The Brooklyn Hospital Center, New York City. "It is not surprising that with a flourishing of fast food chains and use of Internet and cable television, the population has become more sedentary and overweight."



However, regular physical activity and proper nutrition can reduce the risk of type 2 diabetes and help control the disease. To that end, the CDC has launched a campaign to reduce such risks in overweight and obese people, stressing dietary changes, coping skills and group support to help participants lose 5 percent to 7 percent of their body weight and get at least 150 minutes per week of moderate physical activity.

Prevention programs that target at-risk groups can help reduce -- but not eliminate -- future increases in type 2 diabetes prevalence, the study said.

More information

The U.S. National Institute of Diabetes and Digestive and Kidney Diseases has more about diabetes.



-- Robert Preidt



SOURCE: Mary Ann Banerji, MD, FACP, professor of medicine and director, Diabetes Treatment Center, SUNY Downstate Medical Center, New York City; Jacob Warman, MD, chief, endocrinology, The Brooklyn Hospital Center, New York City; U.S. Centers for Disease Control and Prevention, news release, Oct. 22, 2010.



Copyright © 2010 HealthDay. All rights reserved.





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4 Ounces You Say?

This is 4 ounces of lean chicken.  It is the normal portion size for any kind of meat during a meal.  Pretty simple concept, right?  Now put it into practice in your daily eating. 

Snack Bars

How to Pick the Right Nutrition Bar
Q: When I am on the go, nutrition bars are often the fastest, easiest things I can put my hands on. Is it okay for me to eat one as a healthy afternoon snack?
A: At the end of the day, it's your choice as to how you spend the number of calories you set aside for your snack, provided that number fits into your overall daily calorie allowance. There is no right or wrong answer on this, only different choices.
If you choose to go with an energy/nutrition bar, you have to be very discriminating. Usually, they have as many calories as a candy bar, if not more, and are loaded with high fructose corn syrup, trans fats, and cheap processed soy. Granted, all bars are not created equal. Some are organic, with whole grains and a low amount of natural sugars.
Of all the bars on the market, Clif, Kashi, Greens, Jay Robb, and Health Valley bars get the highest marks from me. So be sure to read your labels and choose wisely.

Skip Single-Serving Snack Packs

I love the idea of handy portion-controlled snacks -- I just can't stand 100-calorie packets of processed junk. Even healthy snacks that come in single-serving packages get a big thumbs-down from me, because the containers leach plastics into the foods, and more fossil fuel is used in the manufacture of the containers and in shipping. That doesn't mean I don't want you to be prepared when hunger hits; make your own single-serving snack packets in advance. Buy large containers of unsweetened applesauce or nonfat Greek yogurt and scoop the right amount into a reusable container. Get a large bag of baby carrots and measure out a half cup so you can snack on the go. And buy raw nuts in bulk, then divide them up — just pay super-close attention to the portion size you pack because while nuts are healthy, they're very high in calories.

Snacking

The Right Way to Attack Snacks
I'd be crazy to believe that you will never have a treat. You're human. You're going to eat sugar. You're going to eat chocolate. (Some now argue that chocolate is a health food!) When it comes to snacks, I have two rules: Don't eat them — especially carb snacks — after 9 p.m., and don't eat junk food just because you want a treat. Got it?
So here's the deal: Instead of a processed, artificially flavored peanut butter cup with trans fat and high-fructose corn syrup, have a Newman's Own organic peanut butter cup. Instead of a huge bowl of sugar-free nonfat frozen yogurt that's loaded with chemicals and artificial sweeteners, have half a cup of organic full-fat ice cream. If you're going to have foods that are less healthy, eat real food and not chemicals.
Love cheese and crackers? Try Kashi 7-grain Crackers with Horizon low-fat mozzarella sticks. chips and salsa? Enjoy Guiltless Gourmet baked corn chips with fresh salsa or half a cup of black beans. You get the point. Keep snacks simple, and look for ways to give healthy makeovers to your favorites. Enjoy!

Why "Sticky" Is Icky


I have a zero-tolerance policy for foods that contain high-fructose corn syrup. Train yourself to think "Garbage" when you see the initials HFCS, and just say no. Don't buy "sticky" drinks, like juice, sodas, and performance drinks, that have way too much sugar that you don't need. And don't be fooled into thinking that because diet sodas have fewer calories they're okay. I'll admit that I am a recovering Diet Coke addict, but the artificial sweeteners used in diet soda put us in greater metabolic danger than sugar or HFCS. Choose filtered water from your tap at home when you're thirsty. Not only will you avoid drinking up your calories but filtered water will quench your thirst, fill you up, and help your body run better.

Good Post from Time.com

I am often teased for my stubborn habit of traveling by foot. I often walk the 3 mi. home from work rather than take the subway. When I visit less pedestrian-friendly cities, kindhearted motorists regularly pull over and offer me a ride, assuming that my car has broken down or I'm in need of some help.
But for me, walking is a good opportunity to process the day and let my mind wander without the oppression of the endless to-do list that awaits me at home. Plus, it helps my back recover from a day spent bent in front of a computer screen. Health-wise, I have always assumed I'd have the last laugh, and now there's even more evidence on my side. (More on Time.com: TIME's Health Checkup tells you how to live 100 years).

A study published in Neurology has found that the simple act of walking may improve memory in old age. As we age, our brains shrink and the shrinkage is associated with dementia and loss of cognitive functions such as memory. To test whether physical activity could mitigate some of these degenerative effects, researchers from the University of Pittsburgh tracked the physical activity of 299 healthy men and women with an average age of 78. The participants' activity ranged anywhere from walking 0 blocks to 300 blocks (up to 30 miles) per week.

Nine years later, the walkers underwent brain scans, which revealed that those who had walked more had greater brain volume than those who walked less. Four years after that, the volunteers were tested again — this time for dementia. Among the group, 116 people showed signs of memory loss or dementia. Those who had walked the most — at least 72 city blocks (or about 7 mi.) each week — were half as likely to have cognitive problems as those who walked the least. (More on Time.com: Learn more about brain shrinkage and dementia in Alice Park's TIME cover story this week)

The findings are in line with past studies linking physical activity with brain function, but dementia experts say there's not enough data yet to prescribe exercise to prevent memory loss. It's also too soon to say whether exercise may prevent dementia or simply delay it in people who would eventually develop it anyway. But when it comes to Alzheimer's, even a short delay could mean great gains in quality of life. MSNBC reports:

"Even if we are delaying [Alzheimer's disease] by several months or years, that's a significant improvement in what we know already, and a change in costs for treating health care," [study author Kirk] Erickson said. Delaying the condition could also ease the emotional burden and problems that come along with it, for both patients and their families, he said.

So, thanks, motorists. But I'll stick to hoofing it.

Chlorine

Clean Out the Chlorine
There are more than 100,000 chemicals out there, and very few of them have been adequately studied to determine their toxicity or effect on hormonal activity. One endocrine-disrupting chemical, chlorine, is commonly found in laundry bleach, household cleaners, and pool cleaners. It's also found in drinking water and industrial waste, and it's used in everyday products that you keep in your kitchen, such as bleached paper towels, napkins, and coffee filters. We are so used to its presence that we probably don't even think about how toxic a chemical it is. Chlorine has the potential to cause respiratory problems (wheezing, coughing, constricted airways), lung pain and collapse, eye and skin irritation, and sore throats. And until we can find out exactly how damaging chlorine and chemicals like it are, be smart and protect yourself. It's easier than you think to rid your home of chlorine. You can start by making some of the following changes.
Paper products: Dioxins, which are by-products of the bleaching of pulp and paper with chlorine, are not only highly carcinogenic but also estrogenic. Choose paper towels, toilet paper, and napkins that are "processed chlorine-free," or PCF.
Coffee filters: Bleached coffee filters leach chlorine into your coffee and release dioxins with every drip. Choose unbleached or oxygen-bleached filters that use chlorine dioxide, a type of bleach that doesn't created dioxin residues.
Antibacterial soaps (or antibacterial anything!): In addition to the harm such products cause by encouraging antibiotic resistance, the triclosan they contain combines with chlorinated tap water to create the carcinogenic gas chloroform, as well as chlorinated dioxins, highly toxic forms of dioxin. Choose natural dishwashing and hand soaps without chlorine or phosphates. Good brands include Seventh Generation, Ecover, and Mrs. Meyer's.
One last tip: Keep the dishwasher closed during the wash cycle! That "whoosh" of steam releases toxic volatilized chlorine, which is formed by the combination of detergent and tap water.

A Little Means a Lot

Switching to PCF (processed chlorine-free) paper products and buying new coffee filters may seem like small steps, but they go a long way toward eliminating chemicals that have the potential to damage the endocrine and immune systems. Think of it this way: If I filled a teaspoon with toxic chemicals and offered it to you, would you swallow it? What about an eyedropper full? An ounce? Would any amount be okay with you? I believe no amount of dangerous chemicals is okay. When you remove toxins from your environment — even in small amounts — you can improve your hormonal balance and your life.

Getting Your Child off the Couch

Getting Your Child off the Couch
Q: Any advice for getting my child motivated to lose weight?

A: The first thing I've got to say is, don't make a big deal out of your child's weight. Children can very easily decide you won't love them if they are heavy. Rather, start by taking small steps — eliminate junk foods from the house, keep healthy snacks around, cook healthy meals, and avoid delivery meals and drive-throughs altogether.
The next step is to get your child involved in an activity that is social and fun and that builds self-esteem. For example, when I was young, my mother got me into martial arts. Talk to your child and ask what he or she might be interested in. Dance classes and group sports like soccer and basketball are great options. Maybe your child would prefer skating — or even martial arts, like me. There's nothing like a good karate class to get you in shape and empower you. And who knows where that might lead? I lost weight and found my life's calling!
My last suggestion is to implement a little structure. Simply limiting time in front of the TV or at the computer monitor can do wonders. Don't say, "Get off your butt and get some exercise!" Use another tactic — try saying that television rots the brain (my mom used to say that, and to this day I'm still frightened!), and suggest getting some fresh air.
And as much as you want your kids to do as you say, keep in mind that they will also do as you do so you might want to reevaluate your own TV time!

Lead by Example

If you're having trouble getting your kids to change their couch-potato ways, try this: When you work out, make a point of doing it while your kids are at home. Trust me, your example will sink in, even if you get a lot of eye rolling and shoulder shrugging at first. Or make some family bonding time with an activity you can all participate in. Play Frisbee, go for a jog, or organize a game of soccer — kids vs. adults!

Eating Out

Healthy Choices on Every Menu
Now, I know you can't always prepare and eat your meals at home. You can, however, make a point to always head to a restaurant prepared so you won't blow your calorie allowance for the day on an impulsive menu selection. If you're going out for a bite to eat, use this as your guide and don't let your diet dampen your enjoyment of sharing a meal with friends or family. Whether you're craving Asian, Italian, or standard American fare, there's always something healthy on the menu if you take the time to look.
Mexican: Choose chicken, beef, or shrimp fajitas with black beans or salad on the side instead of rice; carne asada (steak with onions and peppers); shrimp diablo (this is grilled with garlic butter — ask that the cook either go easy on it or just leave it off); grilled fish tacos (with corn tortillas rather than flour); taco and tostada salads with chicken, beef, or shrimp for protein (don't eat the taco-shell bowl). Order everything à la carte. Skip the rice and ask for black beans, not refried beans.
Chinese: Look for dishes with meats that aren't breaded and deep-fried. Also, avoid noodles, and get brown rice on the side. Try to steer clear of sweet-and-sour sauce and other sugary items. Opt for beef and broccoli dishes, shrimp and snow peas, garlic chicken, Mongolian beefsteak, or dishes that have meat and a vegetable, and ask that they be steamed, with sauces served on the side. You can also ask that the chef go easy on the cooking oil.
Thai: Choose any satay dishes (chicken, shrimp, or beef); any protein or vegetable stir-fry; or steamed fish, chicken, or beef lettuce rolls. Avoid fatty coconut milk curries, noodles, and rice.
American: You can order hamburgers (without bread or on a whole-grain bun), turkey dogs, meat chili, vegetable soups, kosher turkey bacon, white-meat chicken, and egg whites. A green salad is also a great option, but never with bacon, cheese, or croutons; look for salads that are full of vegetables, and ask for the dressing to be served on the side.
Indian: Choose chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers) or chicken or beef tandoori; any vegetable dish, such as bhagan bharta (whipped eggplant), aloo gobi (marinated steamed cauliflower), or vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.
Sushi: Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll.
Italian: Order any chicken or fish dish, beef carpaccio, or any salad (always with the dressing on the side). Avoid heavy, creamy, or sugary sauces, and don't get pasta.
French: Choose any steak, chicken, or fish dish, or any salad (always with the dressing on the side). Avoid rich, creamy, or sugary sauces, and don't get potatoes.
Breakfast: Order any egg dish to be made with egg whites, if possible. Go for low-fat cottage cheese, yogurt with berries, turkey bacon, or smoked salmon. Avoid waffles, pancakes, bagels, muffins, doughnuts, and other pastries.

Dealing With Dessert

That dessert menu is tempting, isn't it? If you simply must have something sweet at the end of your meal, opt for a fruit plate or an herbal tea. If you really can't resist ordering a dessert, lessen the caloric blow by splitting one with your dining companion. Remember to have all sauces and toppings served on the side — you'll thank me in the morning.

The True Cost of Obesity

Obesity's hidden job costs: $73 billion
Productivity drops, sick days go up as BMI rises, new study finds .By Stephanie Pappas
LiveScience
updated 10/8/2010 8:18:32 AM ET 2010-10-08T12:18:32
Loss of productivity due to obesity costs as much as medical expenditures for the condition, according to a new study that pegs the cost of obesity among full-time workers in the United States at $73.1 billion per year.

Obesity's hidden costs, the researchers said, stem from the fact that obese people tend to be less productive than normal-weight people while at work — simply accounting for the extra sick days they take misses a big part of the picture.

The study, published Friday in the Journal of Occupational and Environmental Medicine, took into account medical expenses, sick days and health-related productivity costs associated with obesity. The findings suggest employers could save money by investing in health improvement programs for their employees, the researchers said.

Herbal Weight-Loss Supplements Loaded with Illicit Drugs.."Now that we've uncovered this sort of hidden cost, I think that it ups the ante for [employers] to think harder about what sort of interventions they want to implement," study author Eric Finkelstein, deputy director for health services and systems research at Duke University and the National University of Singapore, told LiveScience.

Plenty of studies have linked obesity to health-care costs and lost workdays. But fewer have examined "presenteeism," or lost performance while at work. Finkelstein and his co-authors used data from a nationally representative survey on medical expenditures (2006 data) combined with data on absenteeism and presenteeism from the internet-based U.S. National Health and Wellness Survey (2008 data). Pregnant and underweight individuals were excluded from the analysis.


The research was funded by Allergan, Inc., a health-care company that makes LAP-BAND and other devices used in weight-loss surgeries.

The cost of extra pounds
After controlling for race and ethnicity, income, education levels, insurance coverage, marital status and smoking, the researchers found significant costs of being obese. These costs increased with body mass index (BMI), a measure of height and weight that researchers use to define obesity. (A BMI over 30 is considered obese.)

Presenteeism due to health problems was common in workers regardless of weight, but it doubled with each increase from mild to moderate to extreme obesity. Female employees with BMIs between 30 and 34.9, for example, experienced 6.3 days of lost time per year (while at work), a number that jumped to 22.7 days in women with BMIs over 40. Men in the lower BMI category lost 2.3 days of at-work productivity per year, while men with BMIs over 40 lost 21.9 — three full weeks.

.."As you increase in your BMI, there is just a tremendous increase in the impact of that obesity on work productivity," said Marco daCosta Di Bonaventura, the director of health economics and outcomes research at Kantar Health (a health-care consulting company) and a co-author of the study.

Overall costs also increased along with BMI. Men with BMIs of 30 to 34.9, the low end of the obese range, cost $1,143 more each per year in medical expenditures, missed workdays and lost productivity at work than normal-weight men. Men with BMIs between 35 and 39.9 cost $2,491 more each, and men with BMIs over 40 cost $6,087 more.

Women showed a similar pattern. Having a BMI between 30 and 34.9 cost $2,524 extra each year, while a BMI between 35 and 39.9 cost $4,112. Each woman with a BMI over 40 cost on average $6,694 more than a normal-weight woman.

Despite the high prevalence of obesity in America, individuals on the 40-and-over side of the BMI-spectrum are relatively rare. According to a 2010 study in the Journal of the American Medical Association, about one-third of U.S. adults over age 20 are obese. But only 14.3 percent of American adults have a BMI of 35 or more, and just 5.7 percent have BMIs over 40.

Lost productivity
All told, obesity among full-time workers costs $73.1 billion per year, the researchers estimated. That's the equivalent of hiring 1.8 million new workers at annual salaries of $42,000, which is what the average American makes each year.

In comparison, a 2010 report by the American Lung Association estimates that the costs of healthcare, premature death and loss of productivity from smoking tally to $301 billion per year. About 23 percent of Americans smoke. A 2008 study published in the American Journal of Psychiatry estimates that mental illness, which also affects about a quarter of Americans, costs the economy $317 billion every year in lost wages, healthcare costs and disability benefits.


While 18 percent of the total cost of obesity was because of lost workdays, lost productivity at work due to health troubles contributed 41 percent of the extra cost. That was the same percentage as the additional cost for medical expenditures.

One reason that presenteeism was so much more influential than absenteeism may reflect a tendency by workers to power through illness instead of taking sick leave, Finkelstein said.

"Especially in a bad economy people want to get paid, so they find a way to go into work even if they're not feeling great," he said. "I think these results are bearing that out."

Is it OK to Heat Olive Oil?

Does olive oil lose its health benefits when it is heated?
Is it true that olive oil lose its health benefits when it is used to saute? I read somewhere that it does.

I have read this many times before and there have been people who have written to me about the topic. They have, in fact, been quite adamant that heating olive oil is very bad and unhealthy. The claims range from the heat producing everything from carcinogens contained in the smoke created by heating, to conversion to trans-fats.

Fortunately, the science doesn't support these claims. A group whose report was published in the Journal of Agricultural Food Chemistry heated olive oil to 350°F for 36 hours. (J Agric Food Chem 2007 Nov 14;55(23):9646-54) There were some minor changes in the oil but they found very little oxidation and the smaller antioxidant chemicals were preserved intact. Their conclusion?

"From these results, we can conclude that despite the heating conditions, VOO maintained most of its minor compounds and, therefore, most of its nutritional properties."

There is some research that says using olive oils that are less refined may be better for you.

There's decades of great epidemiologic evidence to prove the value of olive oil. Likewise, there's dozens of great studies proving the safety of olive oil.

Rev it Up

Working It All Out
It's totally normal to be a little sore when you're just starting to work out. But as you progress, you need to pay attention to the way in which your body is reacting to what you're doing. If you do 20 lunges after not having done them in months, you'll be sore the next day — that's how you know the lunges worked those dormant muscles, just as you intended. If you keep doing 20 lunges every day, after a while you'll stop feeling the soreness, and that means the move is not productive anymore. It's important to keep yourself challenged in order to get results.
When it comes to intensity, you'll learn to use your own judgment. If your effort feels too easy, it probably is. Stop slacking and increase the intensity! If it feels too difficult or your form is compromised, decrease the intensity. You'll find your abilities change as you move forward. If you stop seeing the number on the scale drop, chances are you're coasting on your workout. Rev it up, baby!

Fish

Get the Dish on Fish
Over the past few years, there's been a lot of discussion about fish and its toxicity. The question is whether the benefits of the omega-3 fatty acids in fish outweigh the dangers of mercury, PCBs, and other chemicals detected in various fish species from waters around the world.
Although you need to protect yourself from harmful substances in the foods you consume, fish can still be a good catch.You just need to be aware of advisories about the safety of fish caught in your local lakes, rivers, and coastal areas. My advice is to always buy wild-caught salmon — farm-raised salmon are fed a diet that raises their omega-6s, not their omega-3s. Farmed fish also have higher levels of PCBs than wild-caught fish. In addition, you should trim the fat of any fish away because fish fat contains the PCBs, which have been traced to lower IQ scores, poor memory and attention, and thyroid dysfunction.
As for mercury, albacore tuna, also known as white tuna, contains more than "light" tuna, so the FDA suggests that you eat only as much as 6 ounces of albacore tuna each week, as opposed to 12 ounces of fish that are lower in mercury, such as clams, Pacific pollock, and canned Alaska wild salmon. Children should be served smaller portions of fish in general.
Are there any fish you should steer clear of? Yes — the FDA currently recommends that you avoid shark, swordfish, king mackerel, and tilefish because they contain dangerously high traces of mercury. The Monterey Bay Aquarium Web site is an excellent resource for information on the safety of regional seafood. You can check out the best fish, for both environmental and health reasons, in your area.
Don't lose sight of the fact that fish is an excellent power nutrient. When you eat protein and fat, especially the omega-3s found in fatty deep-sea fish, ghrelin (the hunger hormone) levels drop, slowing your digestion and lowering your appetite. Were it not for the toxins, you could eat fish every day of the week and I'd be happy — and so would your hormones. And remember, when preparing fish stick to grilling; avoid frying fish or adding creamy or buttery sauces. If you enjoy going out for Japanese food, sashimi is the healthiest option — and order your favorite rolls with brown rice to avoid the processed carbs in white rice.

Other Sources of Omega-3s

If you hate fish or want to avoid worrying about toxicity, you can find omega-3 fatty acids in flaxseed, walnuts, and pumpkin seeds. Or take a daily fish oil supplement.. Like monounsaturated fat, omega-3 fat improves heart health by helping to keep cholesterol levels low. It can also aid in stabilizing an irregular heartbeat and reducing blood pressure, and it acts as a natural blood thinner, reducing the risk of blood clots and stroke. You can't live without omega-3 fat, either — your brain, which is 60 percent fat, needs it to function properly. So eat it up!

Bench dips

Get Benched!
I know I'd normally yell at you for sitting down, but sitting isn't always so bad. For example, if you're interested in working your triceps with bench dips, by all means pull up a chair. Get ready to get some strong, toned arms.
Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench, your fingers pointing forward. Walk your feet out in front of you until most of your body weight is resting on your arms.
Keeping your elbows tucked in at your sides, inhale, bend your arms, and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the floor. Hold for a beat, then exhale and straighten your arms back up to the starting position, and repeat.
Be careful not to lower your body too far or lean forward or away from the bench. You'll overstress your shoulders.

Take It on the Road

You know the story — you go on vacation or a business trip and your exercise routine goes out the window. Well, it's time to break that pattern! Next time you have to stay in a hotel, look at it as an opportunity to change up your workout. Bench dips, lunges, squats, and push-ups don't require any special equipment. Many hotels have gyms and pools. If there's only a pool, do your strength-training exercises in the water, which provides some extra resistance. If the hotel doesn't have any exercise facilities, do your homework — search the Internet for a gym nearby that offers day passes — most do!

Nice Tip to Reduce Cals in Pumpkin Pie

This year we discovered a great way to really reduce pie calories:

Cut circles of the pie crust and line the edge of the pan.

Mix your pumpkin or other pie filling using lighter ingredients like skim milk, splenda, egg whites, lighter syrup, etc. and pour into the crust.

Chill, cut and serve and you have a beautiful pie.

We cut all of our pies in 10.

When this pie is made with Splenda, calories go to 96 per slice and when it is made with sugar it is just over 120 calories. A regular piece of pumpkin pie is well over 200 per slice when made with regular ingredients and a full pie crust.

Recipe, tips and more pictures are found in Holiday Secrets. We call this the tulip method of making pie crust because it reminds us of a tulip.

Here is what we did with the leftover 1/2 of the prepared pie crust – we rolled it out thin and topped a deep dish raspberry apple pie – the end result was a strudel-like thin crust that everyone loved (we only put the crust on the top)

J. Micheals from Biggest Loser on Thyroid

Master Hypothyroidism
Thyroid problems are very common in this country. About 27 million Americans have a thyroid imbalance, but not even half of them know it, because the symptoms, including changes in energy, mood, and weight, are similar to those of many other conditions. When thyroid hormones become unbalanced — when their levels in the body are either too high or too low — chemical reactions throughout the body are thrown off. Do you feel sluggish or have you started to pile on extra pounds that you can't blame on a poor diet or lack of exercise? These symptoms and others, including "brain fog," coarse hair and skin, depression, exhaustion, joint pains, constipation, and high blood pressure, may be signs that you have hypothyroidism, or low thyroid function, which can sap your energy and cause you to gain weight.
An underactive thyroid is death to your metabolism, making attempts at weight loss very frustrating. In fact, most of my hypothyroid clients tend to be about 15 pounds overweight. The condition becomes increasingly common with age — up to one in five older women experience some form of it, especially white and Mexican-American women. A simple TSH (thyroid-stimulating hormone) test can be done at your doctor's office to check your thyroid function. If you are diagnosed with low function, you can take some of the following steps:
Follow my Master Diet, with a few modifications. My online program helps eliminate many of the environmental and nutritional toxins that have been shown to create thyroid problems. In addition to following this program, be sure to cook goitrogenic cruciferous veggies, such as broccoli, cauliflower, cabbage, and kale, instead of eating them raw, which can stimulate goiters, a bump on the throat that indicates a swollen thyroid gland. Don't take a multivitamin with iron, cholesterol-lowering medication, or eat any food with iron, calcium, soy, or a high fiber content within a few hours of taking your thyroid medication — all of these can interfere with the absorption of thyroid hormone.
Exercise for at least 30 minutes every day. The stress hormone cortisol interferes with healthy thyroid function. Exercise is a great stress reliever that lowers cortisol levels while increasing your body's sensitivity to thyroid hormone.
Don't supplement with iodine. If you add salt to your food, choose iodized salt rather than kosher, but don't take supplemental iodine. Contrary to some nutritional advice you can find, supplemental iodine (or kelp) is not necessary; the average American diet has plenty already.
Take other thyroid-supporting supplements. Selenium is necessary for proper thyroid function. Other helpful supplements for the thyroid include vitamin D, zinc, and fish oil; in addition, choose foods that contain these nutrients. Be sure to consult your doctor before you try any supplements, especially while taking thyroid medication.
Discuss thyroid medication with your doctor. I received a diagnosis of hypothyroidism when I was 30, and thyroid medication — and my Master diet — has made a world of difference. Now I am back to my fighting weight, and I'm able to maintain it with moderate effort. Many people benefit from a combination of medications. Work with your doctor to choose the right thyroid replacement — it could make a world of difference in your life too.

Testing Your Thyroid

If you suspect that you have a thyroid imbalance, get your thyroid tested! Ask your doctor to give you a TSH (thyroid-stimulating hormone) test to check your thyroid function. Sometimes a less-than-thriving thyroid actually has more to do with your stress level and adrenal function than with the thyroid itself. To rule out stress-induced hypothyroidism, ask your doctor to run a test for ACTH and cortisol at the same time as your TSH test. If the tests indicate hypothyroidism, find an endocrinologist. Look for one who is open to solutions beyond thyroid medication, especially nutritional and lifestyle strategies such as this program, to support your thyroid.

Jilian's Email about Carbs

Learn the Whole Story About Carbs

It's time to get over the idea that all carbs are bad. Even the media are starting to forget that the no-carb craze existed, and you should, too. Good carbs exist, and they should be a part of your diet.
"But Jillian," you ask, "how can that be when so many other diets have banished carbs?" Here's why: My program evaluates carbs differently. Some diets define carbs as "good" or "bad" solely in terms of the glycemic index (GI). The GI gives each food a rating based on how quickly the carbohydrates it contains break down and release glucose into your blood. The problem is, these GI-based diets evaluate only the quality, not the quantity, of carbs in any given food. So you're not getting the whole story. As a result, these diets forbid you to eat many foods that actually belong in a healthy diet.
The poor innocent carrot is a perfect example of how the glycemic index can give a good food a bad name. The carbohydrates in carrots turn into blood sugar quickly, which gives carrots a high glycemic rating, making them a no-no on many popular diets. If you step back and look at the big picture, though, you see that the total number of carbs in a carrot is low. Even though those carbs turn into blood sugar quickly, there are so few that their overall effect on blood sugar is not very dramatic — so in fact carrots are okay to eat.
If you consider the quantity as well as the quality of carbs in a food, you have a much more holistic and useful way of assessing the food's nutritional value. This more accurate measurement is known as the glycemic load (GL). It pertains mainly to carbohydrates, such as vegetables, fruits, and grains (proteins and fats do not have the same kind of direct effect on blood sugar), and is designed to help you quickly figure out which carbs are okay and which you should avoid. You can find a glycemic load chart on my Web site to use in evaluating individual foods; it can also help you think about the entire value of a meal before you eat it.
JILLIAN'S TIP OF THE DAY

Carbs Are Nature's Disease Fighters


Without carbs, we'd be sitting ducks for cancer, heart disease, metabolic syndrome, chronic inflammation, and digestive problems. Carbs are the source for many of nature's disease fighters, thanks to the phytochemicals they contain. These compounds are produced by plants and are therefore present in almost all vegetables, fruits, grains, and legumes — all foods that contain carbs. Also, eating fiber, a carbohydrate we can get only from plant sources, is one of the few ways we can help our bodies flush out the toxins that have built up in our tissues and messed with our endocrine systems for years.

Lunges

Beginning Basics: Forward Lunge

Lunges are an effective way to get your butt in gear. They are a compound exercise — meaning they work several muscles groups and joints — so they burn big calories. Lunges get high marks in my book for versatility too. You can do them anywhere, and there are many forms to choose from so you can keep challenging yourself.
But first things first — let's learn how to do the basic lunge movement and get those glutes, quads, hamstrings, and calves working.
Forward Lunge

Stand with your feet hip-width apart, with your weight on your heels. Pull your abdominals in and keep your shoulders squared over your hips.
Lift your left leg, and leading with your heel, step forward in an elongated stride. As your foot touches the floor, bend both knees and lower yourself until your left thigh is parallel to the floor and your right thigh is perpendicular to it. Your right heel will be off the floor. Exhale and press off the ball of your foot, stepping back into the starting position. Repeat, alternating legs.
Make sure that your forward knee never travels past your toes. Keep your eyes focused forward; if you look down, you might lose your balance. Keep your spine straight through the entire movement, with your shoulders always positioned squarely over your hips. And don't forget to keep those abs sucked in the entire time!
Nice Form?
Performing lunges can be tricky. They require more coordination, balance, and strength than many other resistance exercises. Here is a common error I see: People take a step forward and end up with both feet in a line, almost as if they were walking a tightrope. This can make it tougher to keep your balance. Quick fix? Think to yourself: "Start with feet hip-distance apart; end with feet hip-distance apart." It may feel awkward to step this wide at first, but hang in there. It will become second nature.

Fats

Good and Bad Fats
Think back on all those past dieting failures. Did you try to completely eliminate fat in one of those diets? Didn't last long on that one, did you? If being ravenous within an hour of eating a plate of steamed veggies didn't do you in, then surely the lack of energy and the fuzzy thinking did.
Let's talk about why you need fat in your diet. Animal and vegetable fats provide valuable, concentrated energy; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats slow the absorption of nutrients into your system, so you can go longer without feeling hungry, and they aid in the metabolism of sugar and insulin, which helps you lose weight. In addition, they act as carriers for important fat-soluble vitamins, aid in the absorption of vital minerals, and help facilitate a host of other important functions in the body.
Convinced? Good! I know your next question is, How do I know if a food that contains fat is good to eat or not? It all boils down to what kind of fat the food contains. The fats considered to be healthiest come from plants. They are called unsaturated fats, and they raise HDL cholesterol (the "good" kind). The saturated fats found in animal products, coconut oil, and other sources are good in moderation; they raise HDL cholesterol but also elevate LDL cholesterol (the "bad" kind). You always want to avoid trans fats, which are found in processed baked goods, processed snack foods, and stick margarines — among other bad effects, they lower HDL cholesterol and raise LDL cholesterol, a double whammy that can increase your risk for heart disease.

Reward Yourself

The healthiest fats of all are the omega-3 fatty acids, a type of polyunsaturated fat that can both raise HDL cholesterol and lower LDL cholesterol, reducing the risk of heart disease. Omega-3s may also reduce inflammation and have shown promise in helpin g relieve symptoms of a host of other conditions, including diabetes and bipolar disorder. Sources of omega-3 fatty acids include fatty fish like salmon, fish-oil supplements, and flaxseeds.