Smartypantz, taking it one day at a time.

Chang the name

2010-05-25T18:09:00.002-05:00

I need to change the name of my blog. I've lost interest in fitness and nutrition and guess what....I'm down a little more than 20 lbs. This year has been a good one so far, I've been crazy busy but it's been good. All I've done to lose the weight is slow down, I eat a lot slower so I don't eat as much. I really don't think about food much and that's been really nice.

So I'm going to change the name and see if I can get back into blogging.

Your mother was right

2009-08-24T05:47:00.003-05:00

Face it, studies have shown that your mother was right about this -- children who eat breakfast do better in school. And breakfast is just as beneficial for adults as well. In fact, people who ate breakfast were less likely to develop heart disease or diabetes, according to a 2003 study.

"Breakfast is crucial for fueling your body, providing energy, maintaining metabolism and even improving concentration," explains eDiets Director of Nutrition Pamela Ofstein. "If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day."

It's obvious that everyone should eat breakfast, but so many still skip it for a whole host of reasons -- from time to taste and everything in between. The key is simply to eat something.

"Eating a balanced breakfast is the goal -- protein, carbohydrate and fat sources," Ofstein says. "But if time is a constraint or you need something convenient, you don’t always have to go with the typical breakfast -- grab a piece of fruit, yogurt and some nuts or wrap a slice of turkey and cheese in a tortilla."

TIPS FOR A BETTER LIFE

2009-08-03T09:29:00.001-05:00

Remember that you are too blessed to be stressed.

2009-08-02T08:22:00.001-05:00

You Are 60% Bitchy

Generally, you're an average woman, with average moods. But sometimes... well, watch out!

Sometimes, you let your mean side get the better of you. And you enjoy every minute of it.

How Bitchy Are You?

TIPS FOR A BETTER LIFE

2009-08-01T09:28:00.001-05:00

Each night before you go to bed complete the following statements: I am thankful for __________. Today I accomplished _________.

TIPS FOR A BETTER LIFE

2009-07-31T09:27:00.001-05:00

Envy is a waste of time. You already have all you need.

TIPS FOR A BETTER LIFE

2009-07-30T09:27:00.001-05:00

Your job won't take care of you when you are sick, your friends will. Stay in touch.

TIPS FOR A BETTER LIFE

2009-07-29T09:26:00.001-05:00

However good or bad a situation is, it will change.

TIPS FOR A BETTER LIFE

2009-07-28T09:25:00.001-05:00

GOD heals everything.

TIPS FOR A BETTER LIFE

2009-07-27T09:25:00.001-05:00

What other people think of you is none of your business.

2009-07-26T08:09:00.001-05:00

You Are Coke

A true original and classic, you represent the best of everything you can offer.

Just the right amount of sweet, just the right amount of energy... you're the life of the party.

Your best soda match: Mountain Dew

Stay away from:Dr Pepper

What Kind of Soda Are You?

TIPS FOR A BETTER LIFE

2009-07-25T09:24:00.001-05:00

Forgive everyone for everything.

TIPS FOR A BETTER LIFE

2009-07-24T09:23:00.001-05:00

Frame every so-called disaster with these words: 'In five years, will this matter?'

TIPS FOR A BETTER LIFE

2009-07-23T09:22:00.001-05:00

No one is in charge of your happiness except you.

TIPS FOR A BETTER LIFE

2009-07-22T09:21:00.001-05:00

Don't compare your life to others. You have no idea what their journey is all about.

TIPS FOR A BETTER LIFE

2009-07-21T09:20:00.001-05:00

Make peace with your past so it won't spoil the present.

TIPS FOR A BETTER LIFE

2009-07-20T09:20:00.001-05:00

You don't have to win every argument. Agree to disagree.

2009-07-19T08:44:00.001-05:00

Your Fortune Is: Baby conceived on back seat of car with automatic transmission grow up to be shiftless bastard.

Follow these wise words carefully.

The Wacky Fortune Cookie Generator

TIPS FOR A BETTER LIFE

2009-07-18T09:19:00.001-05:00

Don't take yourself so seriously. No one else does.

TIPS FOR A BETTER LIFE

2009-07-17T09:18:00.001-05:00

Life is too short to waste time hating anyone.

TIPS FOR A BETTER LIFE

2009-07-16T09:17:00.001-05:00

Life isn't fair, but it's still good.

TIPS FOR A BETTER LIFE

2009-07-15T09:16:00.001-05:00

Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.

TIPS FOR A BETTER LIFE

2009-07-14T09:15:00.001-05:00

Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

TIPS FOR A BETTER LIFE

2009-07-13T09:14:00.001-05:00

Try to make at least three people smile each day.

2009-07-12T08:40:00.001-05:00

Your Soap Opera Name is Bianca Livia English

The Fifth

What's Your Soap Opera Name?

TIPS FOR A BETTER LIFE

2009-07-11T09:13:00.001-05:00

Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, and almonds.

TIPS FOR A BETTER LIFE

2009-07-10T09:12:00.001-05:00

Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.

TIPS FOR A BETTER LIFE

2009-07-09T09:11:00.001-05:00

When you wake up in the morning complete the following statement, 'My purpose is to __________ today.'

TIPS FOR A BETTER LIFE

2009-07-08T09:09:00.001-05:00

Sit in silence for at least 10 minutes each day. Buy a lock if you have to.

TIPS FOR A BETTER LIFE

2009-07-07T09:07:00.001-05:00

Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant.

2009-07-06T05:13:00.000-05:00

"Never let yesterday use up today."

Richard H. Nelson

Happy Independence Day America!

2009-07-04T06:49:00.003-05:00

8 Ways to Stay Healthy - 8. Check it out

2009-06-30T09:03:00.002-05:00

8. Check it out

An ounce of prevention is always the best medicine, so don't neglect your annual checkup. Avoid putting off important screening tests like a colonoscopy (beginning at age 50 for most of us), PAP smear and mammogram (for women), bone-density test, blood pressure, cholesterol and other blood work. Prevention means being proactive, so invest this small amount of time in your health.

8 Ways to Stay Healthy - 7. Have a shot

2009-06-29T09:00:00.001-05:00

7. Have a shot

Protect yourself by getting current on immunizations. Some, like tetanus, need a booster every so often. New vaccines also have become available, such as the shingles vaccine and human papillomavirus vaccine. Shots like the pneumonia vaccine and the annual flu vaccine also have been shown to prevent potentially serious infections. Ask your doctor which vaccines are recommended.

2009-06-28T08:45:00.000-05:00

Your Fortune Is: Just because men have one, doesn't mean they have to be one.

Follow these wise words carefully.

The Wacky Fortune Cookie Generator

8 Ways to Stay Healthy - 6. Don't ask for antibiotics

2009-06-27T08:58:00.002-05:00

6. Don't ask for antibiotics

If you're suffering from a head cold, sinus infection, earache, bronchitis or the flu, don't assume your doctor will prescribe antibiotics. In fact, antibiotics in some cases can make things worse. A study reported in Clinical Infectious Diseases estimated that 142,000 emergency-room visits each year are due to adverse reactions to antibiotics, ranging from rashes to life-threatening allergic reactions. And for the common cold, flu, and many minor infections such as bronchitis, antibiotics don't seem to help. Overuse and overprescribing of antibiotics also has led to the emergence of drug-resistant bacteria that have become a serious public health concern, especially in hospitals. Your doctor is the best one to judge whether your illness needs an antibiotic. It's better to be cautious and not assume an antibiotic is necessary.

8 Ways to Stay Healthy - 5. Go fishing

2009-06-26T08:53:00.002-05:00

5. Go fishing

Want a simple way to cut your risk of a heart attack or stroke? Eat fish. There are few things you can eat that give you so much bang for the buck. Eating fish just twice a week may reduce the risk of heart attack or sudden cardiac death, and eating fish more than once a month may reduce the risk of stroke. The American Heart Association recommends eating oily fish at least twice a week. It's best to eat smaller fish such as salmon, mackerel, herring or sardines. (Fried fish should be avoided because of the unhealthy kind of fats found in fried foods.) Chunk light tuna also is fine because of its healthy fat content and because it typically has lower mercury levels than albacore or tuna steaks.

8 Ways to Stay Healthy - 4. Sleep in

2009-06-25T08:49:00.003-05:00

4. Sleep in

A patient once told me, "Doc, I can sleep when I'm dead." I reminded him that it might happen sooner than he expected! Burning the candle at both ends may make you more productive, but it won't make you healthier. Over half of American adults experience some difficulty sleeping or don't get enough sleep on a regular basis. Sleep disorders have been linked with serious health problems such as high blood pressure and heart attacks. Sleep deprivation also may be an important factor in weight gain and obesity. While it's best to get the sleep you need every night (ideally seven to eight hours), it's also possible to make up for lost sleep by taking a quick nap in the afternoon or sleeping in on the weekends.

8 Ways to Stay Healthy - 3. Drive less

2009-06-24T08:46:00.002-05:00

3. Drive less

The good news about surging gas prices is that traffic fatalities have dropped because fewer drivers are on the road. Recent research from both Harvard and the University of Alabama at Birmingham found a drop in traffic fatalities with the rise in gas prices and predicted that 1,000 lives could be saved each month if gas prices stayed at $4 or above per gallon. Driving less also could give you extra time for healthier behaviors, such as walking. Try giving up driving one day a week (or at least one day a month). Walk to at least one place you might normally drive.

8 Ways to Stay Healthy - 2. Wash up

2009-06-23T08:40:00.001-05:00

2. Wash up

It sounds simple, but maybe that's the reason people don't take it seriously. Washing your hands frequently is one of the best ways to protect yourself from infectious diseases. Since many infections are transmitted by touching things—doorknobs, other people's hands, railings, telephones, desktops, and other objects that carry disease—hand-washing is important for people of all ages, especially children. A 2005 study showed that hand-washing cut children's risk of pneumonia and diarrhea in half. Soap and running water are all you need, and if those aren't available, alcohol-based hand sanitizers also are effective.

8 Ways to Stay Healthy - 1. Give blood

2009-06-22T08:36:00.000-05:00

8 Ways to Stay Healthy
Does staying healthy seem like your second job? Exercising, cooking and eating right, taking your vitamins, and keeping a positive outlook take a lot of effort. And if you're doing it all, congratulations. Keep up the good work! Everyone can try other simple and practical ways to get an extra health boost. Here are some suggestions.

1. Give blood
By Dr. Mark Liponis, Parade

About five million Americans require blood transfusions every year, and there is always a need for blood. Yet it's estimated that less than 10 percent of eligible donors actually give. The good news is that donating blood also may make you healthier. In a recent long-term study of more than a million Scandinavian blood donors, giving blood was found to be linked with a lower risk of cancers (liver, lung, colon, stomach and throat) in men, with risk dropping as blood donation increased. Blood donation also may reduce the risk of heart disease in men, although it's not yet clear why this may be true. And there's no harm in women giving blood, either. You'll also get a mini-checkup when you give blood, since you'll have your blood pressure checked, and you'll be interviewed about your health history. What could be better than helping to save a life while improving your own health in the process?

2009-06-21T08:44:00.000-05:00

Your Fortune Is: Man who stand on street corner with hands in pockets, not feeling crazy, feeling nuts.

Follow these wise words carefully.

The Wacky Fortune Cookie Generator

My new philosophy

2009-06-20T16:50:00.001-05:00

Handle every situation like a dog. If you can't eat it or hump it, piss on it and walk away!

Lose 7 Pounds in 7 Days!

2009-06-19T07:40:00.001-05:00

Lose 7 Pounds in 7 Days!

By Quick & Simple Staff

Morning

Power up at breakfast. A meal of two egg whites with one slice of whole-grain bread gives you satisfying protein and filling carbohydrates that will keep you from getting hungry.

Choose carbs carefully. Skip your usual morning grapefruit—loading up on sugar-packed fruit isn't the best idea this week, says Jillian Michaels, trainer on TV's "The Biggest Loser" and author of Making the Cut. Instead, opt for whole grains, which are crammed with more filling complex carbohydrates.

Midday

Think green. Hit the salad bar for low-cal greens and veggies, with some beans for protein. Keep the dressing on the side and use the "fork technique": Dip your fork in the dressing, then take a bite of salad for all of the flavor with just a few calories.

Shop carefully. Seduced by the healthy sushi restaurant? Pick your rolls carefully: It's sashimi (thinly sliced raw fish), not sushi (rolls that include rice), that's great for weight loss. Enjoying a "good-for-you" turkey on whole wheat? Deli turkey isn't going to get you into those skinny jeans—it has 11 times as much sodium as roasted turkey breast. Bring a sandwich from home made with leftover turkey breast, pile on the veggies, and hold the mayo!

Midafternoon

Snack smart. Crunch on two celery sticks with a tablespoon of natural peanut butter (measure it!). You'll get a protein boost from the peanut butter that will keep you focused for the rest of the day.

Cut the junk. Forget "diet" snacks: They aren't as filling as whole, fresh foods, and you're likely to overeat a "fat-free" snack. Energize your body with (small!) portions of healthy, unprocessed foods like nuts. "The one thing that is universal concerning losing weight is not to use processed foods," says Michael Thurmond, Extreme Makeover trainer and author of 12 Day Body Shaping Miracle.

Evening

Downsize dinner. Balance is key: a small piece (about 3 oz.—measure it!) of healthy protein like chicken or fish, half a cup of brown rice and lots of steamed or grilled veggies.

Pass on salt. Sodium makes you retain water, so keep your intake to 1,000 milligrams a day. Watch for hidden culprits, warns Michaels. Condiments and seasonings have loads of salt—stick to the sodium-free versions.

Look to the sea. Fish is low-fat and low-cal but high in filling protein. Your best bets are lean fish like halibut and cod.

Ask for asparagus. The veggie acts as a diuretic and can speed weight loss, says Thurmond.

Throughout the day

Drink up. In a short-term diet like this, it's vital to chug down the fluids. It seems counterintuitive, but you need to drink water to lose water weight—80 to 100 oz. (10 to 12 eight-oz. glasses) of water or decaf tea each day. "Just like if you don't eat, your body will hang on to fat, if you don't drink water, your body will retain it," says Thurmond. So keep things moving by making many trips to the tap.

Get juicy. Sick of all that plain water? Add a tablespoon of sugar-free cranberry juice to one of your glasses. It's a natural diuretic and helps you shed water weight fast.

Mind your dairy. Milk, cheese and butter can be high in fat and salt, so keep intake low this week. If you can't live without them, eat the fat-free versions.

Eat to lose!

These foods can help you lose, so stock your pantry, then watch the pounds melt away.

Apples. Toss your peeler—the pectin in apple skin makes you feel fuller longer.

Green tea. Tea drinkers are 20 percent trimmer, according to a 2003 study in the journal Obesity Research (now called Obesity). Black tea is okay, too, but a compound called EGCG in green tea gives you the best fat-burning results.

Curry. Tamarind, a spice often used in Indian cuisine, contains a chemical called hydroxycitric acid that slows down fat production. So cook with curry, but pass on the fat-laden treats like samosas offered at Indian restaurants.

Cinnamon. The spice mimics your body's insulin, which stimulates fat cells and allows excess sugar to move out of the blood. Try to get a teaspoon a day—top oatmeal or applesauce with it.

White kidney beans. Add them to your diet to boost your fiber intake and fill you up.

Get a move on!

For even faster results, pump up your exercise this week. Some expert tips:

Boost your burn. Consuming caffeine 45 minutes before your workout will help you burn more calories. Just make sure your daily cup of joe is cream- and sugar-free this week.

Train like an athlete. Try two-a-day workouts—do 45 minutes of cardio in the morning and an hour at night (walking counts) to get a double boost to your metabolism. You'll have the stamina to work out a little harder during the shorter workouts, and you won't be bored and give up on a long hike.

Get into intervals. Interval training will give you maximum results. Run for 30 seconds, walk for 30 seconds, then repeat for the rest of the 45-minute cardio session. "The running part isn't jogging, it's a full-on sprint," says Michaels.

Take it slow. Not a sprinter? Thurmond likes long-distance, slow cardio (like walking). "The muscle fiber you'll use is called slow-twitch muscle fiber, whose principal fuel is body fat," he explains. "Look at a marathoner and look at a football player—which type of exercise burns fat better?" It's not for the time-pressed—you'll have to trek for at least an hour to get the benefit.

Lift to lose. You don’t want to lose muscle tissue along with fat. Do some weight lifting—an hour of it three or four days this week will give you results (and tone your arms for that little black dress).

No's the Way to Go

2009-06-18T07:50:00.000-05:00

No's the Way to Go

There's one magic word that can change your life, give you back your time, and help you lead a happier life. That word is no.

Do you have trouble saying no? You're not alone. But sometimes you have to say no to protect yourself, your time, and your energy.

How do you do this? Here are six tips to help you say no and not feel bad about it:

Use "No, thanks."

Ask for stalling time.

Counter with an alternative.

Give a reason.

Or don't.

Suggest someone else.

Your small change for today is to take control of your time by starting to say no to things that don't fit your priorities.

The Red Wonder

2009-06-17T13:10:00.001-05:00

Take two tart cherries and call me in the morning. While your doc may not say that yet, she might soon: A new animal study from University of Michigan shows that consuming a powdered version of tart cherries can lower cholesterol and blood sugar levels, as well as decrease the body's ability to store fat in the liver. It's not yet known if cherry-rich diets will have a similar effect on people, but University of Michigan researchers are hopeful.

Shopping shortcut: Tart and sour cherries are the same thing; they come dried, frozen, canned, or in juice form.

Make it even healthier: Sprinkle the dried variety on cereal or salad, or use cherry juice to oomph up your a.m. smoothie.

Bonus benefits: People who exercised and drank two 12-ounce glasses of tart cherry juice daily for eight days reported less muscle pain than those who sipped a placebo, finds a 2006 study.

2009-06-16T08:21:00.000-05:00

"A goal properly set is halfway reached."

Zig Ziglar

10 Healthy Habits That May Help You Live to 100

2009-06-15T08:05:00.000-05:00

10 Healthy Habits That May Help You Live to 100
By Deborah Kotz, U.S. News & World Report U.S. News

The biggest factor that determines how well you age is not your genes but how well you live. Not convinced? A new study of 20,000 British citizens published in the British Medical Journal shows that you can cut your risk of having a stroke in half by doing the following four things: being active for 30 minutes a day, eating five daily servings of fruit and vegetables, and avoiding cigarettes and excess alcohol.

While those are some of the obvious steps you can take to age well, researchers have discovered that centenarians tend to share certain traits in how they eat, move about, and deal with stress—the sorts of things we can emulate to improve our own aging process. Of course, getting to age 100 is enormously more likely if your parents did. Still, Thomas Perls, M.D., M.P.H., who studies the century-plus set at Boston University School of Medicine, believes that assuming you've side-stepped genes for truly fatal diseases like Huntington's, "there's nothing stopping you from living independently well into your 90s." Heck, if your parents and grandparents were heavy smokers, they might have died prematurely without ever reaching their true potential lifespan, so go ahead and shoot for those triple digits. Follow these 10 habits, and check out Perls' lifetime risk calculator to see how long you can expect to live.

Don't retire

"Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement," says Luigi Ferrucci, M.D., Ph.D., director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. "After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables," he says. "They're never really inactive." Farming isn't for you? Volunteer as a docent at your local art museum or join the Experience Corps, a program offered in 19 cities that places senior volunteers in urban public elementary schools for about 15 hours a week.

Floss every day

That may help keep your arteries healthy. A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. This bacteria is thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease. Other research has shown that those who have high amounts of bacteria in their mouth are more likely to have thickening in their arteries, another sign of heart disease. "I really do think people should floss twice a day to get the biggest life expectancy benefits," stresses Perls.

Move around

"Exercise is the only real fountain of youth that exists," says S. Jay Olshansky, Ph.D., a professor of medicine and aging researcher at the University of Illinois in Chicago. "It's like the oil-and-lube job for your car. You don't have to do it, but your car will definitely run better." Study after study has documented the benefits of exercise to improve mood, mental acuity, balance, muscle mass, and bone health. "And the benefits kick in immediately after your first workout," Olshansky adds. Don't worry if you're not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you're not into weight lifting.

Eat a fiber-rich cereal for breakfast

Getting a serving of whole grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day, according to a recent study conducted by Ferrucci and his colleagues. "Those who do this have a lower incidence of diabetes, a known accelerator of aging," he says.

Get at least six hours of shut-eye

Instead of skimping on sleep to add more hours to your day, get more to add years to your life. "Sleep is one of the most important functions that our body uses to regulate and heal cells," says Ferrucci. "We've calculated that the minimum amount of sleep that older people need to get those healing REM phases is about six hours." Those who reach the century mark make sleep a top priority.

Consume whole foods, not supplements

Strong evidence suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, and vitamins C and E—age much better and have a slower rate of cognitive decline. Unfortunately, there's no evidence that taking pills with these nutrients provides those anti-aging benefits. "There are more than 200 different carotenoids and 200 different flavonoids in a single tomato," points out Ferrucci, "and these chemicals can all have complex interactions that foster health beyond the single nutrients we know about, like lycopene or vitamin C." Avoid nutrient-lacking white foods (breads, flour, sugar) and go for all those colorful fruits and vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.

Be less neurotic

It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. "We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles," says Perls. "They are great at rolling with the punches." If this inborn trait is hard to overcome, find better ways to manage when you're stressed. These are all good: yoga, exercise, meditation, tai chi, or just deep breathing for a few moments. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

Live like a Seventh Day Adventist

Americans who define themselves as Seventh Day Adventists have an average life expectancy of 89, about a decade longer than the average American. One of the basic tenets of the religion is that it's important to cherish the body that's on loan from God, which means no smoking, alcohol abuse, or overindulging in sweets. Followers typically stick to a vegetarian diet based on fruits, vegetables, beans, and nuts, and also get plenty of exercise. They're also very focused on family and community.

Be a creature of habit

Centenarians tend to live by strict routines, says Olshansky, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years. "Your physiology becomes frailer when you get older," explains Ferrucci, "and it's harder for your body to bounce back if you, say, miss a few hours of sleep one night or drink too much alcohol." This can weaken immune defenses, leaving you more susceptible to circulating flu viruses or bacterial infections.

Stay connected

Having regular social contacts with friends and loved ones is key to avoiding depression, which can lead to premature death, something that's particularly prevalent in elderly widows and widowers. Some psychologists even think that one of the biggest benefits elderly folks get from exercise is due to strong social interactions that come from walking with a buddy or taking a group exercise class. Having a daily connection with a close friend or family member gives older folks the added benefit of having someone watch their back. "They'll tell you if they think your memory is going or if you seem more withdrawn," says Perls, "and they might push you to see a doctor before you recognize that you need to see one yourself."

2009-06-14T19:53:00.000-05:00

You Should Drive a DeLorean

You don't take yourself too seriously, and you prefer a fun, unusual car... like this Back to the Future gem!

What Sports Car Should You Drive?

The Healthiest Walking Workout

2009-05-23T05:25:00.000-05:00

The Healthiest Walking Workout

By Camille Noe Pagán, Prevention

Prevention

There's no question that walking is great for everyone: It dramatically boosts energy levels, fights fat, and protects your heart. But if you have high blood sugar, or if you have been diagnosed with pre-diabetes or diabetes, walking can be a lifesaver.

"Walking is one of the best types of 'medicine' we have to help prevent diabetes, or reduce its severity and potential complications—such as heart attack and stroke—if you already have it," says JoAnn Manson, M.D., Dr.P.H., chief of the division of preventive medicine at Brigham and Women's Hospital in Boston and professor of medicine at Harvard Medical School. Women who did at least 30 minutes daily of moderate physical activity, such as brisk walking, slashed their risk of diabetes by 30 percent, found the Harvard Nurses' Health Study. Even a single 90-minute session of aerobic exercise improved blood sugar control in at-risk women, according to research at the University of Michigan.

Walking also shrinks dangerous abdominal fat that raises your risk of diabetes. Excess fat around your abdomen causes inflammation in cells, making them even more resistant to insulin, a hormone that controls blood sugar; this increases your odds of developing the disease. A Canadian study found that women who walked briskly for about an hour a day decreased their belly fat by 20 percent after 14 weeks—without changing their eating habits.

That's why walking is a key component of Prevention's Diabetes DTOUR Diet, a new eating and exercise plan designed to help you prevent and manage type 2 diabetes. The science-based DTOUR workout combines powerful cardio walks with toning workouts. "Together, the two build lean muscle and help reduce body fat—a combination that can dramatically improve blood sugar," says Francine R. Kaufman, M.D., medical advisor for The Diabetes DTOUR Diet and head of the Center for Diabetes, Endocrinology, and Metabolism at Children's Hospital Los Angeles.

No one knows that better than Debbie Bouldin, 48, who test-drove DTOUR's diet and exercise regimen. In only six weeks, she dropped nearly 11 pounds and lowered her blood sugar 23 points. "I haven't felt this good since I was in my 20s," she says.

Here's a modified version so you can get started today. In just two weeks, you could lose a few pounds, shrink your waistline, and improve your blood sugar levels.

Workout at a glance

What you'll need: Supportive athletic shoes, watch with timer, mat

What you'll do: Six workouts a week, divided into:

Fat-Torch Walk (two days a week): A steady-paced workout to burn flab.

Calorie-Scorch Walk (two days a week): Short intervals of fast walking to rev up your metabolism so you burn more calories all day long.

Belly Blast Routine (two days a week): A 15-minute toning routine designed to firm your core—abs, lower back, and butt. Studies suggest that adding strength-training to your workouts improves blood sugar more than doing just cardio.

For faster results: Check out prevention.com/dtour for tips, meals, and success stories. Go todtour.com to get The Diabetes DTOUR Diet (Rodale, 2009).

Get started

Day
1	Fat-Torch Walk (20 minutes)
2	Belly Blast Routine (15 minutes)
3	Calorie-Scorch Walk (15 minutes)
4	Rest
5	Fat-Torch Walk (20 minutes)
6	Belly Blast Routine (15 minutes)
7	Calorie-Scorch Walk (15 minutes)

The walks

Fat-Torch Walk

	Activity	Speed	Intensity
0:00	Warm-up	3-3.5 mph	Light: You can sing
3:00	Cardio walk	3.5-4 mph	Moderate: You can chat with a friend
18:00	Cool-down	3-3.5 mph
20:00	Finish

Each week, increase the cardio walk portion by five minutes; build up to a 60-minute workout.

Calorie-Scorch Walk

	Activity	Speed	Intensity
0:00	Warm-up	3-3.5 mph	Light: You can sing
3:00	Cardio walk	3.5-4 mph	Moderate: You can chat with a friend
4:00	Speed walk	4+ mph	Vigorous: You can barely talk
4:30	Repeat 10-minute cardio walk and 30-second speed walk intervals five more times
12:00	Cardio walk	3.5-4 mph
13:00	Cool-down	3-3.5 mph
15:00	Finish

'I walked a half marathon and lost 25 pounds!'

In four weeks on the DTOUR plan, Kris Sumey dropped almost three dress sizes and lowered her blood sugar 17 points. "My energy levels skyrocketed," says Sumey, 42, of Havertown, Pa.—so much so that she took her walking workouts to a new level. She joined Team Prevention (at prevention.com/team) and finished the Philadelphia Half Marathon last November. "A year ago, I would have laughed at the idea," she says. "But crossing that finish line after 13-plus miles was amazing. I plan on doing two more this year."

The Belly Blast Routine

Crisscross: Lie on back with feet off floor, knees at 90 degrees, and hands behind head. Contract abs, press lower back toward floor, and curl head and neck off floor. Inhale and extend left leg while drawing right knee toward chest. At the same time, twist to bring left elbow toward right knee. Exhale and twist to left, switching legs. That's one rep; do six.

Leg Circle: Lie on back with left foot flat on floor, right leg extended toward ceiling, toes pointed, and arms at sides. Hold for 10 to 60 seconds. Then, keeping abs tight, rotate right leg from hip in small circles. Inhale as you begin the circle; exhale as you finish. Do six circles; repeat in opposite direction. Switch legs. (For a challenge, straighten left leg.)

Leg Kick: Lie on right side propped on elbow and forearm, torso lifted off floor, legs stacked and in line with body, left hand in front for balance. Exhale and slowly swing left leg forward as far as it's comfortable. Hold and pulse, moving foot forward and back a few inches, for two counts. Inhale and swing leg back, past right one. Do 6 times without lowering leg. Switch sides. (For an easier option, extend right arm on floor and rest head on arm.)

Provided by Prevention

The Carbs to Keep

2009-05-22T05:11:00.000-05:00

The Carbs to Keep

By Shawn McKee
eDiets Staff Writer

Face it: Carbohydrates are confusing. There are simple carbs, complex carbs, good carbs, bad carbs, refined, unrefined, plus, something called net carbs -- whatever that means.

With the popularity of low-carb diets like Glycemic Impactand Atkins Nutritional Approach, people are hearing half-baked facts about carbs and only getting more confused. Luckily, eDiets Director of Nutrition Services Pam Ofstein slices through the uncertainty about carbohydrates to give you the freshest information available.

"What most of us are referring to as 'good carbs' are those including vegetables and whole fruits, whole grains and beans (unrefined carbohydrates). These foods include a substantial amount of fiber and can help to level blood sugar levels," Pam explains. "There are many carbohydrate foods (refined) that aren't as nutritious as we would like them to be and contain less fiber or the important vitamins and minerals we should be including daily."

For example, if you start your day with a high-fiber bran cereal, as opposed to a sugary cereal with little-to-no-fiber, it will provide you with many health benefits, as well as the providing satiety to keep you feeling full longer.

The most obvious benefit of fiber has been promoted through any number of commercials on restroom regularity, but there are so many other benefits to this crucial weight-loss component.

"The health benefits of fiber include lowering cholesterol, helping maintain insulin levels and decreasing certain risks of cancer (i.e. colon/breast)," explains Pam. "Fiber also slows down stomach emptying to allow for better digestion and helps keep you full longer -- providing satiety."

So beyond its many health benefits, fiber can keep your cravings under control and prevent overeating, which will aid in your weight-loss goals. But how much fiber do you need daily?

"Most of us don't get enough," warns Pam. "The average person takes in only about 15 grams of fiber per day. Try to up that amount to a minimum of 25 grams per day -- aim for 30 grams or more."

The breakdown on carbohydrates: You need more carbs from unrefined foods like whole grains, fruits and vegetables and less from processed foods. Whole foods have the "good carbs" loaded with health benefits and fiber, which can be your secret weight-loss weapon in the war on fat. Skipping the white bread and going for the whole grain is a good place to start.

Maximum Motivation: How to Recover from a Setback

2009-05-21T05:07:00.000-05:00

Maximum Motivation: How to Recover from a Setback

By Shawn McKee
eDiets Staff Writer

It's not whether you get knocked down; it's whether you get back up. -- Vince Lombardi

I get knocked down -- a lot. I think most people do. As a matter of fact, if you're not getting knocked down, you're probably not really trying. Life knocks you down and things very seldom work out the way they are planned. I am reminded of this nearly every day.

I've been injured for well over a week -- and it's driving me insane. I thought I could work through the pain, but after some research, consultation and some more pain, I realized I should take some time off. I strained my biceps. It's not the worst injury in the world, but it's ruining my routine.

I am a creature of habit. I follow a fairly rigid routine and it keeps me healthy, normal and sane. But when I fall out, I tend to fall way out. I let my daily diet go from 5 or 6 healthy meals to 3 fast-food runs, I abandon the gym and my training completely to reunite with my couch and the most mindless reality TV I can find (American Gladiators, anyone?).

For the first day or so, it's not that big of a deal. It's actually kind of a nice little vacation. But as the days wear on, I feel lethargic, listless. I can't get motivated for anything and I realize that starting back up will be a grueling task. I throw myself a pity party. I will start tomorrow, or, um, maybe Monday. That's a good day to start. Monday it is… Monday comes and goes -- I still haven't started.

I've lost my momentum. Inertia has set in and I am now experiencing "a feeling of unwillingness to do anything." It's physics: A body at rest remains at rest unless force is applied to it. I need to use The Force. So, I consult the Jedi Master of motivation, eDiets Fitness Pro Raphael Calzadilla for some sage advice.

"The key to recovering from a setback is focusing on one successful day. Don't worry about anything beyond one day of dietary and exercise consistency," Raphael recommends. "The next day, focus on how good you feel having completed that successful day -- then do it again. You'll find that you string together a bunch of successful days just by using this method."

So, I'll pick myself up off the floor, dust the dirt from my lapel and take returning to my routine one day at a time. It seems so simple, but sometimes it's hard to see the door when you're face down on the floor. The other realization I have about getting out of a slump is that you can't always do it alone -- sometimes you have to ask for help. So, now it's back to basics… I'll see you at the gym.

Soothe Your Sweet Tooth

2009-05-20T05:56:00.000-05:00

Soothe Your Sweet Tooth

By Shawn McKee
eDiets Staff Writer

Copious amounts of candy can destroy an otherwise healthy diet. You can find sweet treats just about anywhere you look. The more you obsess about not indulging, the more you will want that sugar fix.

If you're like me, your sweet tooth kicks in after a good meal -- which is still an upgrade from a few years ago when it was an after-dinner cigarette. The key to quieting those cravings without packing on unwanted pounds is making the right choice to quell your cravings -- and doing so in moderation.

"If you are looking to tame that sweet tooth, you can opt for a piece of dark chocolate or even dark chocolate-covered raisins or nuts. Fruit would be ideal, but sometimes it just takes a little something to satisfy that craving -- just remember portion control. A few slices of a caramel apple or a piece of the 'fun size' candy can go a long way," says eDiets Director of Nutrition Services Pam Ofstein.

Pam recommends taking a few pieces of the individually wrapped candies and putting them in a bag to divvy up when you need a sugar fix. This should help to give you an option for a small treat, so you're not at the mercy of the vending machine and its full-size candy bars -- most of which pack well over 200 calories and several grams of fat. Of course, this plan only works if you can stop at one piece.

"If you are like me and love chocolate, opt for a piece (1 oz) of dark chocolate, which is full of antioxidants, or low-fat candies like tootsie rolls and peppermint patties will soothe your sweet tooth," suggests Pam.

Stick to the dark chocolate when grabbing a sweet treat, it has less fat than milk chocolate, as well as heart-healthy antioxidants. Plus, dark chocolate is good for your skin!

10 Reasons to Get a Good Night's Sleep

2009-05-19T09:59:00.000-05:00

10 Reasons to Get a Good Night's Sleep

Youre getting sleepy. Your eyelids have transformed into 100-pound weights. Your mouth opens up like a lion and lets out one silent roar after another. Gravity is pushing down hard on your entire body. Your neck begins to give into demanding pressure. Your head begins to look like the Leaning Tower of Pisa. Sounds become distant echoes as you fade into the silent whispers of the zzzzz's.

WAKE UP! WAKE UP! WAKE UP! You hear the words trespass through your slumber. They're so loud that your eyelids startle to consciousness. You notice a big black pen staring at you and a computer light glaring in the background. Suddenly, the cozy white pillow you dreamed you were lying on becomes stacks of paper on your desk.

You heart races to your throat, and you jump out of your seat. You're at work and your boss is not happy.

Unfortunately, in today's everyday hustle and bustle of modern life, sleep time is usually the first to be cut out of your busy schedule. According to the National Sleep Foundation, 70 million Americans suffer from a sleeping problem.

When you deprive yourself of sleep, your judgment, reaction time and other functions are impaired. Sleep deprivation can lead to severe consequences, including losing your job, failing out of school, and -- the most dangerous of all -- falling asleep behind the wheel and causing an accident.

If you don't take the time to snooze, your health will lose. Different factors affect the amount of sleep each person needs, including age, health and physical exertion. For most adults, 7-8 hours a night is a sufficient amount of sleep.

Not only will getting proper shut-eye help you stay clear of dangerous accidents, but it will also help you look younger, get stronger and stay mentally alert. Here are the top 10 healthiest reasons you should make room for sack time and tuck yourself in for a change.

1. Weight Management
2. Better Skin
3. Increased Energy
4. Better Memory
5. Improved Mood
6. Better Sex
7. Better Stress Management
8. Faster Recuperation
9. Fewer Colds and Flus
10. Increased Muscle Growth and Repair

2009-05-18T05:38:00.000-05:00

Experience is not what happens to a man. It is what a man does with what happens to him.
- Aldous Huxley, writer

2009-05-17T08:08:00.000-05:00

Five of Your Needs Are Being Met

Needs being met: Physiological, safety, love, esteem, and self-actualization needs

Needs not being met: None

You are a fully self-actualized person. All of your needs are being met.

Your core needs, like sleep, shelter, love, and respect are all taken care of.

More importantly, you have enough space to allow yourself to grow and thrive.

You're getting better all of the time and enjoying the ride!

How Many of Your Needs Are Being Met?

Lemon Herb Chicken

2009-05-02T06:02:00.000-05:00

Lemon Herb Chicken with Roasted Red Potatoes and Green Beans with Roasted Pepper

Small chicken breast (about 4 ounces)
2 tsp. olive oil
1 Tbsp. lemon juice
½ Tbsp. rice wine vinegar
1 garlic clove, chopped or minced (or ¼ tsp. garlic powder)
1 small onion, chopped
2 large leaves basil chopped (or ¼ tsp. dried)
2 sprigs of parsley (or ¼ tsp. dried)
1 small red potato (cut into quarters)
2 slices red pepper (about ¼ small red pepper)
½ cup fresh green beans (rinsed and trimmed)

Mix olive oil, lemon juice and rice wine vinegar in a shallow bowl. Add half the chopped garlic, half the chopped onion and basil. Stir, then marinate chicken mixture overnight in refrigerator. (If you are preparing this on the same day, try to give it a few hours in the marinade). Turn several times while marinating.

Chop one large sprig of parsley and combine with remaining chopped garlic and onion. Stir 1 teaspoon olive oil into potatoes, add herbs and mix well. Lay potatoes evenly on an oven tray. Roast in a 350-degree oven until golden brown (about 25 minutes).

Place two slices red pepper in a toaster oven and broil on both sides, approximately 3-5 minutes, until you see small burn marks on the edges. Set aside.

Preheat a vegetable steamer. Place green beans in hot steamer. Remove when bright green (about 4 minutes). Chop roasted pepper into small pieces and mix with the beans.

Place marinated chicken breast on indoor or outdoor grill. Brown a few minutes on each side. You can rotate it to get cross-hatched grill marks if you wish. About 15 minutes before the potatoes are done, place par-grilled chicken next to the potatoes and bake approximately 7-10 minutes. Remove when the chicken is white all the way through, but still moist on the inside.

If you don't have a grill, then bake the chicken 15-20 minutes at 350 degrees (to an internal temperature of 168 degrees Fahrenheit).

Serve all ingredients on a dinner plate garnished with parsley.

2009-05-01T05:19:00.001-05:00

"I have always been delighted at the prospect of a new day, a fresh try, one more start, with perhaps a bit of magic waiting somewhere behind the morning."

J. B. Priestley

Lipstick Secrets of the Stars

2009-04-30T08:11:00.000-05:00

Lipstick Secrets of the Stars

By Brook PhelpseDiets Contributor

Dear eDiets:
I love that nude lip look like Jennifer Lopez and Pamela Anderson wear, but I can't seem to get it right. It always ends up looking like I have white or concealer on my lips. How do you get that look?
--Name withheld

When you see pictures of celebrities wearing this type of lip look, the result is usually natural, glossy and very sultry. However, since we all have pigment in our lips, the look cannot be achieved with lip gloss alone. The key is to find the right lipstick that works for you, and depending on your skin tone, the color may vary anywhere from a cream or light pink color all the way to a medium coffee tone.

If your lips are flaky or chapped, slough off the dead skin cells with a soft toothbrush or a lip exfoliator. Then, apply a lip conditioning balm or stick to hydrate and soften lips. You can also try a lip plumper such as Lip Fusion ($36 at sephora.com) for more fullness.

The most important thing about this look is keeping the lip line clean and defined. Apply a light layer of concealer around the lip area to eliminate any darkness at the corners of the mouth and to neutralize your natural lip color. This is also necessary if you want to change the size of your lips with a pencil. You can line just outside of your natural lip line to make lips fuller or line just inside of the lip line to thin out your lips. The color of the lip liner should coordinate with your lipstick.

I would suggest using a neutral brown or pink/brown so that you can define the lips. This applies to all skin tones and complexions. Look for a lipstick that is neutral in base but has a bit of brown, pink, peach or even plum in it so that you won't look lifeless. Also, take your undertone into consideration. If you are fair to medium with yellow or golden undertones, try a milky peach or beige color, like NARS Bambi lipstick.

If you have pinkish undertones, you may want to choose a lipstick that has a little more pink in it such as Giorgio Armani Sheer Lipstick in #14. Tan and golden complexions should look for a lip color with more brown and peach tones, like Christian Dior Shiniest Beige. If you have tan skin but you have reddish undertones, try a light pinky brown such as Clinique Moisture Surge Lipstick in Fizzy. For darker skin tones, try a coffee or chocolate color such as MAC Shitaki lipstick. For all skin tones, use a clear lip gloss on top to add dimension and shine.

Gulp! Another Reason to Can Cola Cravings

2009-04-29T06:43:00.000-05:00

Gulp! Another Reason to Can Cola Cravings

By Shawn McKee
eDiets Staff Writer

It's three in the afternoon, the yawns have started, and bleary-eyed I wander like a sugar zombie from my cubicle to search for the only thing that can help me slog through the rest of the afternoon. It's time to get extreme with some serious caffeine; it's time to "Do the Dew."

I pop the top and hear the sweet fizz of my favorite sugary soda. I pull a Popeye -- squeezing every last drop from the can and slamming my soda in one fell swoop. I'm instantly energized and ready to finish my day with a new found fervor.

I break-dance back to my desk and find an email about a new finding on sodas that totally harshes my buzz.

"1 Daily Soda May Boost Heart Disease," reads the WebMD headline.

Could my afternoon Dew be jeopardizing my life, one little12-ounce can at a time?

That appears to be the case, according to a recent study published in the American Heart Association's journal Circulation. Those of us with a "soda habit" have an increased risk of developing metabolic syndrome, which tends to be a precursor to heart disease and diabetes.

The research is pretty clear that excessive soda slurping is not healthy. The large quantities of sugar in soda can increase insulin levels in the blood, which over time can lead to Type 2 diabetes, as well as high blood pressure, heart disease and weight gain.

Additionally, phosphoric acid found in many sodas inhibits the proper absorption of calcium which can weaken bones and teeth, which may explain why Americans have the highest incidence of osteoporosis in the world.

An analysis of 88 separate soda studies found that those who got extra "liquid calories" from sodas did not eat less, and gained more weight than their soda-skipping counterparts.

"We found quite a clear association between soft drink intake and taking in more calories," according to study coauthor and research director at the Rudd Center for Food Policy and Obesity at Yale University, Marlene B. Schwartz, PhD.

Schwartz goes on to explain that people don't eat less because they are drinking soda instead of water, so they're not compensating for the excess calories.

But is just one soda per day that bad?

"Even one soda per day increases your risk of developing metabolic syndrome by about 50 percent," according to Ramachandran Vasan, MD, senior author of the new study and a professor of medicine at Boston University School of Medicine.

Vasan's team found that compared to drinking less than one soda a day, having one or more was linked to a 44 percent increase in risk for metabolic syndrome. Having a daily soda habit -- diet or regular -- may increase your future risk for heart disease.

Other research suggests that just one can of soda per day may increase your weight by as much as 18 pounds per year, according to certified health educator and personal trainer, Kathleen Aicardi.

"If you are going to pick one change to make in your diet, and you drink sugared soft drinks, that would be a great place start," suggests Schwartz.

Schwartz thinks it's important to note that U.S. soft drink consumption has grown almost simultaneously with the U.S. obesity epidemic. Americans drank 22 gallons of non-diet soft drinks per person in 1970, and by 1997, that number nearly doubled to 41 gallons per person -- and obesity ballooned 112 percent.

So I ride my sugary, caffeine rollercoaster to the end. The buzz is gone and now I face the startling reality that even my little afternoon pick-me-up is putting me at future risk for heart disease. I'll have to kick my "soda habit."

Tomorrow, I guess I'll switch to green tea. It may not be as extreme, but at least it won't kill me and it has caffeine, right?

Health Food Impostors

2009-04-28T06:46:00.000-05:00

Health Food Impostors

By Nicole Ferring, M.S., R.D., Prevention

Prevention

Even if you haven't bought full-fat mayo or sugary soda since blue eye shadow was in style (the first time), you may be getting duped into less-than-stellar food choices at the supermarket. The culprit? The "health halo." "From a distance, some foods seem like healthful choices because of the way they're packaged or labeled," says Janel Ovrut, M.S., R.D., a Boston-based dietitian. "But just because a product's marketing gives it an aura of health doesn't necessarily mean it's good for you." Here, eight notorious health food impostors, plus smarter swaps that up the nutritional ante and still give you the flavor you crave.

Impostor: Baked potato chips

Yes, they're lower in fat. But they're still high in calories and low in nutrients, with little fiber to fill you up.

Smarter sub: Popcorn. You'll get the salt and crunch of chips plus fiber, and around 65 percent fewer calories per cup. Look for oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola.

Health bonus: Heart-healthy whole grains. Adults who eat popcorn take in as much as 2 1/2 times more whole grains than people who do not, according to a recent study published in the Journal of the American Dietetic Association.

Try: Good Health Half-Naked pre-popped popcorn, made with olive oil. One serving (4 cups) has 120 calories, 0 g saturated fat, 4 g fiber.

Impostor: Gummy fruit snacks

Although these products may contain some juice, they're usually nothing more than candy infused with vitamins. They also contain high fructose corn syrup, which is linked with obesity, and heart-unhealthy partially hydrogenated oils.

Smarter sub: Fresh or dried fruit. Both are packed with filling fiber, which you'll miss if you opt for gummy snacks.

Health bonus: Cancer-fighting antioxidants. Real fruit is loaded with immune-boosting nutrients that fruit-flavored snacks could never mimic. A recent Greek study found that women who ate the most fruits and veggies were the least likely to develop any type of cancer.

Try: Peeled Snacks Fruit Picks dried fruit. One serving (one bag) of Go-Mango-Man-Go has 120 calories, 0 g saturated fat, 2 g fiber.

Impostor: Light ice cream

Light ice cream can have fewer calories than regular, but there's no guarantee. Take Häagen-Dazs Dulce de Leche light ice cream: With 220 calories per 1/2 cup serving, it's still higher in calories than the average full-fat ice cream, which has around 140 calories per serving. What's more, some light ice creams can lack the rich taste you crave, so you're less satisfied and may be inclined to eat more than one serving.

Smarter sub: Dairy-free ice cream. Soy and coconut milk ice creams may save you a few calories, and they have a creamy, satisfying texture.

Health bonus: Digestion-friendly fiber. Some dairy-free ice creams are made with chicory root, a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb calcium and iron.

Try: Turtle Mountain Purely Decadent, made with coconut milk. One serving (½ cup) of vanilla has 150 calories, 7 g saturated fat, and 6 g fiber. (Studies show that the saturated fat in coconut may not raise cholesterol like the saturated fat in butter and meat.)

Impostor: Diet soda

In a 2008 study, researchers linked drinking just one diet soda a day with metabolic syndrome—the collection of symptoms including belly fat that puts you at high risk of heart disease. Researchers aren't sure if it's an ingredient in diet soda or the drinkers' eating habits that caused the association.

Smarter sub: Flavored seltzer water. It has zero calories and is free of artificial sweeteners but provides fizz and flavor. Beware of clear sparkling beverages that look like seltzer yet contain artificial sweeteners—they're no better than diet soda. Or try a sparkling juice; we recommend watering it down with seltzer to stretch your calories even further.

Health bonus: Hydration (without chemicals). Water is essential for nearly every body process.

Try: Your supermarket's low-cost seltzer brand. The taste is the same as the bigger name brands.

Impostor: "Calorie-free" spray margarine

Even though some spray margarines claim to be "calorie-free," labeling laws allow products with fewer than 5 calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 900 calories.

Smarter sub: Spray-it-yourself olive oil. In this case, a bit of real fat is more healthful and flavorful—and within a reasonable calorie range if you watch your portions. Investing in an olive oil mister ensures you don't put on too much.

Health bonus: Decreased inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids.

Try: Misto olive oil sprayer. Find one at any kitchen store for around $10.

Impostor: Nonfat salad dressing

Fat-free salad dressings are often packed with sugar—so your dressing may be loaded with calories. Ironically, a salad without fat is not living up to its potential. "You need a little fat to absorb vitamins A, D, E, and K and other nutrients," says Katherine Tallmadge, R.D., spokesperson for the American Dietetic Association.

Smarter sub: Oil-based salad dressings. You'll get good-for-you fats instead of the saturated fat found in some creamy dressings. Look for ingredients like olive oil, vinegar, and herbs.

Health bonus: Vision protection. As many as five times more carotenoids—antioxidants that are essential for eye-sight—are absorbed when salads are consumed with fat rather than with no fat.

Try: Newman's Own Olive Oil & Vinegar Dressing. Two tablespoons have 150 calories, 2.5 g saturated fat, 0 g fiber.

Impostor: Low-fat cookies

Do you remember the SnackWell's craze? Low-fat cookies are still popular, and many dieters think they can indulge guilt free. The problem is that most of these snacks are made with extra sugar, which means they often have just as many calories as the full-fat version, if not more.

Smarter sub: Oatmeal cookies. These are a great way to indulge a cookie craving while also getting whole grains. Not all are created equal, though: Skip those made with high fructose corn syrup, white flour, and butter in favor of varieties made with honey or cane juice, whole wheat flour, and oil.

Health bonus: Lower cholesterol. The fiber found in oatmeal keeps your body from absorbing bad cholesterol.

Try: Kashi TLC Cookies. One cookie has 130 calories, 1.5 g saturated fat, 4 g fiber.

Impostor: 100-calorie snack packs

You might want to skip these if you're trying to lose weight. A recent study showed that people may eat more food and calories if the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn't feel the need to regulate their intake, so they ate more than one portion before feeling satisfied.

Smarter sub: A small serving of almonds. Their healthy monounsaturated fat, fiber, and protein will tide you over until your next meal.

Health bonus: Stronger bones. Almonds are an excellent source of bone-building magnesium, as well as the immune-boosting antioxidant vitamin E.

Try: Blue Diamond Natural Oven Roasted Almonds. A 1-oz serving has 160 calories, 1 g saturated fat, 3 g fiber.

Provided by Prevention

Get a lift

2009-04-27T06:14:00.000-05:00

Here's some strong evidence to do weight training: You'll look slimmer. Why? Muscles tighten everything, so you'll lose inches. And unless you carry around a scale, people will notice your toned body—not your number. Plus, strength training affects muscles at the cellular level, triggering a neurochemical surge that actually fights fatigue, so you'll stay healthier. Happy hoisting

2009-04-26T08:05:00.000-05:00

You Are Dawn

You are a naturally energetic and optimistic person. You can't wait to start each day.

You hate to waste any time, and you jump out of bed in the morning ready to face the world.

You enjoy working and have a fulfilling career. For you, nothing feels better than the sweet victory success.

You are goal oriented and successful in every aspect of your life. You're universally ambitious.

Are You Dusk or Dawn?

Make your own marinades

2009-04-22T11:54:00.001-05:00

Put down that commercial marinade. We all love a tasty piece of meat, and the right marinade can certainly do the trick. Marinating infuses flavor deep into foods, but commercial marinades typically have a high sodium content. Make your own marinades with wine, vinegar, fruit juices, herbs and spices and a small amount of oil.

2009-04-21T11:30:00.001-05:00

10 Great Ways to Burn More Fat

By Raphael CalzadillaeDiets Chief Fitness Pro

Nothing will ever be attempted if all possible objections must first be overcome.-- Samuel Johnson, Author, 1709-1784

You're so busy you have absolutely no time to work out, right? Wrong. It's important that you make the time, and I'm here to help you do it. In this busy world filled with work, family and stress, we sometimes have to use a lot of creativity to sneak in workout time.

I've constructed some quick tips to keep you moving, your muscles stimulated and your blood flowing in minimal time. Now, you have no excuse.

Here are my 10 fat-burning tips for people on the go:

1. When you first wake up, commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, Monday you can perform modified push-ups, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunch for abs and close grip modified push-ups (hands 3 inches apart) for your triceps. Just 10 minutes! Just take a quick breather when you need it.

2. Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.

3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you'll take the stairs six or eight times (no matter what).

4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You'll feel your muscles get tighter in just three weeks if you do this a few times per week.

5. For about $15, you can invest in a pedometer. It's a small device you can carry that records the amount of miles you walk per day. Each week, simply try to add just a bit more to the mileage. For example, let's say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories.

6. Tired at night and just want to sit in front of the TV? Try this technique: Take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won't seem daunting because it's only five minutes at a time, split over a 30- or 60-minute timeframe. Instead of rest breaks, you'll take exercise breaks. You don't really need to watch that commercial, do you?

7. How about performing one exercise movement per day for seven to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It's quick, simple and teaches consistency.

8. Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it's to a co-worker's office.

9. Double-up the stairs. Every time you take the stairs, simply take a double step, or every other stair. It will be just like lunges and the Stairmaster combined -- great for the legs and butt.
10. Perform any of the above with your spouse or a friend. I'm sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

Hey, I know this won't make you an Olympic athlete or give you six-pack abs, but that's not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above, it will be the beginning of something great.

2009-04-20T05:57:00.001-05:00

Fall seven times. Stand up eight.

- Japanese Proverb

2009-04-19T07:40:00.001-05:00

Your Colors Say You Are Caring

When you are at peace, you are:

Deeply stable

When you are moved to act, you are:

Giving and warm

When you are inspired, you are:

Creative and productive

When your life is perfectly balanced, you are:

Philosophical and expressive

Your life's purpose is:

To live a passionate life

The Ultimate Color Test

Air Travel

2009-04-18T03:14:00.000-05:00

The best advice for air travel is to pack your lunch. Airport food is unreliable, and you may not be able to find food that fits into your plan.

By bringing your own grab bag of goodies, you'll have a healthy and nutritious meal to tie you over until you get to your destination. Pack a sandwich for starters. Whole fruit and baggies of nuts also travel well.

Reconnect with a friend.

2009-04-17T05:59:00.000-05:00

Reconnect with a friend.

Research shows that friendships not only enhance your life but also protect and improve your health. And studies show that the happiest people are those who have both good mental health and good social relationships.

Today think about the relationships you have with people outside your family — your friends, co-workers, neighbors, and others you have daily contact with. Whom do you consider your friends? Would you like closer relationships with them, or to spend more time with them?

Friendships take time and tending the same way that your relationships with your family do, and it's natural to put our jobs and families ahead of our friends. But making time for people whom you connect with and can laugh with enriches your life. Keeping in touch — whether by phone, e-mail, letters, or get-togethers — is an essential part of staying close. Today's small change is to reconnect with a friend, perhaps someone you haven't seen or spoken to in longer than you had intended. Chances are good that your friend misses you, too, and will be delighted that you took the initiative to catch up.

Sometimes friends grow apart; as new friendships are made through circumstance or shared interests, others are lost. It may be that you and an old friend don't feel as though you have much in common anymore, or have too much going on in your lives to stay meaningfully connected. But if it is a relationship that's really important to you, you may want to talk to your friend about your relationship before you drift apart for good. Tell your friend how you feel and ask if there's a way to reconnect. There may also be something going on in your friend's life that has affected her — something you don't know about. You won't know unless you ask.

from Healthy Living with Ellie Krieger.

Get to bed on time tonight.

2009-04-16T05:41:00.000-05:00

Get to bed on time tonight.

Less-than-stellar-quality sleep is a common complaint — 7 in 10 people say they experience frequent sleep problems. Yet there are a variety of ways to improve your sleep. Going to bed and getting up at the same time each day will help set your body clock. Today, decide what time you're going to go to sleep — and follow through with it.

To ensure that you stick to your bedtime, it's important not to schedule stimulating activities right up until your last waking moment. For example, most of us spend the last hour before bed watching TV several nights a week. While certain programs may be relaxing, catching up on financial news or watching a violent drama may make you more prone to tossing and turning. Likewise, a heavy meal late at night is likely to affect your sleep because your body will be busy digesting it. So do yourself a favor and cut back on TV and large meals before bed. Instead, create a wind-down routine to help yourself relax and be ready for a restful night's sleep when the time comes.

Your bedtime routine might mean taking a warm bath or curling up with a favorite book for a few minutes. There's some truth to a warm bath helping to produce restful sleep — your body temperature drops after the bath, which makes you feel relaxed and sleepy. If you're hungry, a light snack is fine; milk or a carbohydrate snack will help relax you.

A bedtime ritual need not be anything extravagant — just come up with a routine that will tell your body it's time to get ready for sleep. Stick to your bedtime, and set your alarm (if you use one) for the same time every morning — you'll sleep better in the long run.

from Healthy Living with Ellie Krieger.

Makes scents

2009-04-15T08:09:00.000-05:00

Makes scents

Before you spring for the latest citrus scent, spritz it on your wrist, then wait 10 minutes before taking a whiff. Citrus notes fade faster than other types, so pausing allows the true aroma to reveal itself, says David Seth Moltz, cofounder of D.S. & Durga perfumers in Brooklyn, New York.

100 Simple Ways to Lose Weight

2009-04-14T06:02:00.000-05:00

Here are some great steps to get you started, as suggested on smallstep.gov.

Take Small Steps Today!

1. Walk to work.
2. Use fat-free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat and poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take a family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early and walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands.
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Park further from the store and walk.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy and you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100 percent fruit juices over soda and sugary drinks.
75. Swim with your kids.
76. Flavor foods with herbs, spices, and other low-fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side".
88. Don't take seconds.
89. Try your burger with just lettuce, tomato and onion.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.

Spring Into Fitness: 10 Proven Ways!

2009-04-11T10:22:00.000-05:00

Spring Into Fitness: 10 Proven Ways!

By Raphael Calzadilla, BA, CPT, ACE, RTS1
eDiets Chief Fitness Pro

"Be patient with yourself. Self-growth is tender; it's holy ground. There is no greater investment."
-- Steven Covey

You're sick of it aren't you? You know what I'm talking about -- the long winter and the resulting weight gain and lack of motivation that comes from it. Spring is just around the corner and you're deathly afraid of trying on some of your spring and summer clothes, aren't you?

I'm here to tell you that it's OK. There's time to make changes and reap the rewards that come from a balanced fitness and nutrition program. However, it won't happen overnight.

The human body can comfortably lose up to two pounds per week without losing muscle. In six weeks, you can lose approximately ten to twelve pounds of pure body fat.

This alone will get you propelling into spring and set you up for a marvelous summer.

I've made no secret as to what I believe the key components to losing fat are: maintaining consistency with one of the many eDiets nutrition programs, weight training to stimulate the metabolism and cardiovascular exercise to burn additional calories. Combine this strategy with reasonable consistency and you will get to your goal.

The problem is some of you have been sitting around and not really doing much of anything all winter. So, how can I expect most of you to implement my prescription?

I've always said that motivation needs to be coaxed, not forced. When you gently coax motivation it eventually grows stronger and becomes habit.

pagebreak For those who need to get a jumpstart, I decided to think about ways you can add some elements of fitness and smart nutrition into your daily activity. Just some simple elements to get you on the right track.

The goal is to get you moving and having some fun without placing excessive pressure on you. The result will be YOU wanting more -- that's when the motivational forest fire begins.

The following 10 tips are simple and effective methods to jumpstart your fitness program:

1. Three 10-minute workouts spread through the day can be just as effective as one 30-minute session. Try to do three 10-minute bursts of activity such as 10 minutes of housework, a 10-minute walk at lunch and another 10-minute walk with your spouse or a friend in the evening.

2. Eliminate one portion of food from one daily meal. If you usually have a sandwich with cheese for lunch, just eliminate the cheese. If you have a salad for lunch, but it's smothered with croutons, just eliminate the croutons. I once trained a client who asked me to help him change his daily lunch of a cheeseburger and French fries. I told him to simply eliminate the cheese from the burger for two weeks and then we would review again. He thought I was going to suggest broiled chicken and vegetables. However, remember what I said about habits and motivation being coaxed -- not forced.

3. At work, don't e-mail or use the phone if you're in the same building as the person you wish to speak with, get off your butt and walk over to the person.

4. Make all family events involve physical activity, including birthdays and holidays. Go for a big group walk after dinner. Make family outings include physical activities such as volleyball on the beach, hiking through the forest or playing Frisbee at a family picnic.

5. Turn on the music and do aerobic housecleaning. C'mon, make it fun!

pagebreak 6. Perform calf lifts (toe raises) while cooking dinner.

7. If you have kids, teach them how to perform jumping jacks and then help them "practice" each day (very entertaining as well as good exercise).

8. Pack your lunch three days per week. I know you love going out to lunch every day. However, if you make a healthy lunch just three days per week, you'll be coaxing a realistic habit. This will make you look forward to your lunches out and appreciate your newfound discipline at the same time. I guarantee it will empower you.

9. Take your kids to the park and then walk or jog around the playground area. This is how one eDiets member performs her cardio in the spring and summer.

10. Work on your posture. It's amazing to see the number of people who slouch. If you stand up straight you'll look leaner, younger and healthier. This is a real easy one, but you'll be surprised how years of slouching will make this the most challenging of all the tips.

Hey, I know this won't make you an Olympic athlete or give you six-pack abs,but that's not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above -- that will be the beginning of something great.

6 Steps to Less Stress

2009-04-10T05:58:00.000-05:00

6 Steps to Less Stress

By eDiets Staff
If you're feeling a tad tense, try these strategies for easing the anxiety. Incorporate them into your life now and by the time the holidays (perhaps an even more stressful season) arrive, you'll be better equipped to handle whatever comes your way.
1. Clear away the clutter
If disarray at home or work has you pulling your hair out, getting organized could go a long way toward helping you reduce anxiety. Simply having the space to get things in order can make a big difference. Purchase an extra file cabinet or storage bins, and rearrange your closets, pantry, filing cabinet or desk -- anything that seems to be contributing to your harried state. You'll be amazed at how calm a sense of order can make you feel. If you think you need help, contact a professional organizer. Try the National Association of Professional Organizers (www.napo.net) for a referral to a professional organizer in your area.
2. Work it out
You've heard it before, but it bears repeating: One of the simplest, most effective strategies for reducing stress is aerobic exercise. Ask people who do it regularly, and they'll tell you that they feel less anxious when they're keeping up with their cardio routine. And even better than just any old exercise is any workout that involves both body and mind, such as Yoga, Pilates or Tai Chi. Exercise even helps you sleep better -- which means less stress the next day.
3. Delegate duties
This goes for both work and household chores. While it may be hard to let go of that old, "If you want something done right..." chestnut, you'll be happier in the long run if you let people help you. For starters, make a chart with household tasks and divvy up the responsibilities among family members.
4. Enlist outside help
If you hadn't noticed, you're living in an era when just about anything you want or need can be ordered or delivered. And that means if you can afford an extra expenditure here and there, you don't have to do everything yourself. Instead of spending two hours in a laundromat, try sending your laundry out (you may find you're not spending much more). Check the yellow pages for a dry cleaner that delivers or order your groceries online. Hire a caterer when you don't have time to cook for the party. If you have trouble with the idea of paying someone to do something you can do yourself, think about the money as an investment in your mental well-being.
5. Practice forced relaxation
Do you have trouble relaxing? While exercise should be your first solution, pairing it with one of the many tried and true relaxation techniques is even better. Try deep breathing, meditation, progressive muscle relaxation and visualization. For instructions on how to do each, look for a book such as Judith Lazarus' Stress Relief and Relaxation Techniques.
6. Fine tune your finances
If you feel like you're swimming in bills and junk mail, try simplifying things. Start paying your bills online so you don't have to worry about getting to the post office, buying stamps or remembering when everything is due (contact your bank to find out if you have an online bill-payment option). You can also contact utility companies and authorize them to automatically debit your checking account each month. Have your paychecks directly deposited so you don't have to wait in line at the bank. Try to consolidate your credit cards. Let a computer calendar or BlackBerry keep track of important meetings and birthdays for you.

Yummy Honey Chicken Kabobs

2009-04-09T06:00:00.001-05:00

Yummy Honey Chicken Kabobs

eDiets

8 four-ounce skinless, boneless chicken breast halves - cut into 1 inch cubes

1/4 cup vegetable oil

1/3 cup soy sauce

1/3 cup honey

2 cloves garlic

1/4 teaspoon ground black pepper

5 small onions, cut into 2 inch pieces

2 red bell peppers, cut into 2 inch pieces

1 - Whisk together oil, honey, soy sauce, pepper and garlic. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Add the chicken, garlic, onions and peppers and marinate for two or more hours (the longer the better).

2 - Soak 10 to 12 wooden skewers for 30 minutes or more. Drain chicken mix and divide chicken and vegetables evenly among the skewers.

3 - Cook the skewers on the grill, turning and brushing with reserved marinade for about 12 to 15 minutes or until the chicken is fully cooked (this can also be done in the broiler). Makes 6 servings.

Nutrition Info per Serving Calories - 353; Protein - 38.2 grams; Total Fat - 11.3 grams; Sodium - 915 milligrams; Cholesterol - 91 milligrams; Carbohydrates - 24.7 grams; Fiber - 2 grams.

12 Ways to Fit Exercise in Your Life

2009-04-08T09:13:00.001-05:00

12 Ways to Fit Exercise in Your Life

By Debbie Hickey

eDiets Contributor

Think you don't have time to exercise? Think again! Time is the number one reason individuals give for not engaging in regular physical activity, yet researchers tell us that several shorter sessions throughout the day can provide the same health and weight-loss benefits as one longer, continuous session.

By adding activity to your daily life, you can add years to your life -- and life to your years. Here are a few suggestions to help you get more physical each day.

1. Aren't phone on-hold messages annoying? How about when it takes a Web site minutes instead of seconds to download? Next time you are sitting there fuming over how much time you are wasting, get up and march or jog in place while you are waiting for technology to catch up with you. You'll not only burn calories but reduce your stress level as well.

2. During your coffee break, go for a walk, use the stairs as a Stairmaster -- get up and move! You will be energized, mentally stimulated and be much more productive and creative when you return to work than you would be if you had a cup of coffee and a doughnut.

3. By now I am sure that you are all taking the stairs rather than the elevator wherever you go, right? To increase the intensity, take the stairs two at a time. It's great for the butt, quads and hamstrings. If you pick up the pace, you will burn additional calories.

4. Don't drive to work. Park your car some distance away -- leave it where it's easier to find parking and walk. If you live less than five miles from your place of employment, ride your bike to work or take some extra time and walk at least three days a week.

5. Each evening during the week, workout during your favorite show. Use the treadmill, stationary bike, jog in place, etc. three nights a week. On the alternate nights, perform strength training exercises for each major muscle group using free weights, fitness bands and a fitball.

6. Too much work to workout? Multitask so you can exercise while reading professional literature or reviewing the report for tomorrow's meeting. Need to prepare for a report? Use a tape recorder to brainstorm and then type your report after your workout. Ideas and concepts will come to you much more easily.

7. Don't answer the phone on the closest extension. Rather sprint for the bedroom phone upstairs. Set your answering machine so that it will pick up in five rings so that you have to hustle.

8. Run errands -- literally! Park near your last errand rather than your first and get going. You won't be tempted to drive from one destination to another. If you get buried under all the packages, stop by the car, drop off your purchases and then continue on to your next stop.

9. Alright I admit it. Sometimes we do have chores around the house that have gotten away from us and must be taken care of, such as cleaning the garage, organizing closets and drawers, painting the living room and on and on. Put on some motivating music and tackle that first project. Before you know it, you will have completed your tasks, gotten in a good workout and enjoyed the process!

10. Plan an active date. No, not that activity -- I was thinking more along the lines of hiking, rollerblading, ice skating or bicycling. Plan a lunch and don your backpack for additional resistance. When you reach your destination you can enjoy a relaxing, healthy meal that will provide the energy for your trip home.

11. Forget the drive-thru. Whether it's the bank, drugstore or McDonald's (for a healthy salad, of course), park your car and walk. And do park at the far end of the lot!

12. Walk the dog. Both you and your dog could use the exercise. Since we got our puppy, Buster, my husband has lost eight pounds!

These are just a few ideas to help you incorporate movement into your day that will add up to huge health and fitness benefits. Make it a lifestyle change so it becomes a normal part of your daily routine. Be creative and do what works best for you -- just do it!

Secrets to Selecting Produce

2009-04-07T08:05:00.000-05:00

Secrets to Selecting Produce

By Cheryl Tallman and Joan Ahlers
eDiets Contributors

We all know buying fresh is best, but when it comes to shopping for fresh produce, it is not always easiest. In fact, it is a little tricky and can be consume a lot of time. Here are a few of our secrets to shopping smart for the fresh stuff in the produce aisle.

Buy produce that is in season: Foods that are in season are at the peak of freshness, flavor and affordability. If you don't know whether an item is in season, ask the producer manager.

Buy locally grown produce: Even the big grocery stores buy local produce, and you can also buy local produce at the farmer's market or straight from the farm. Depending on where you live, transportation from the farm to the market takes quite a long time and often does the most damage to produce.

Buy produce that is on special: An item on special moves much faster off the shelf than other items. Faster-moving items are fresher than slower-moving items because they are ordered and restocked more frequently.

Use your senses: Smell it, look at it and feel it. Not all produce has brilliant aroma, but none of it should ever smell moldy or mildewed. Fresh produce should not be shriveled or have soft spots or bruises. Colors should be vibrant and pleasant. Bagged and packaged items should be free of mold and liquids.

When in doubt, just ask: The produce manager is knowledgeable and often very helpful. There is nothing wrong with asking when an item arrived at the store or seeking their advice on how to tell if an item is ripe. If he's not around, don't be shy -- ask another customer for an opinion. They're usually more than willing to share with you.

2009-04-06T03:33:00.001-05:00

Don't be afraid to give your best at what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves.
- Dale Carnegie

2009-04-05T06:38:00.001-05:00

You Are the Index Finger

You are ambitious, driven, and capable.

You aren't afraid to take responsibility for your actions - or place the blame on whoever deserves it.

You are honest, free thinking, and objective. You see things in your own way - and you aren't afraid to let everyone know about it.

You get along well with: The Thumb

Stay away from: The Ring Finger

What Finger Are You?

Seven Foods to Power Your Libido

2009-04-04T09:05:00.000-05:00

Seven Foods to Power Your Libido

By Amy Levin-Epstein, Best Life

Best Life

Healthy blood flow is the key to a strong erection, so it's natural that what prevents diabetes and stroke will also prevent erectile dysfunction. You know the drill: Fill up on fruits, vegetables, lean proteins, and whole grains ... and lay off the stuff that clogs your arteries. Beyond these basics, the foods below will help keep you going strong.

1. Pomegranate juice

A study in The Journal of Urology found that pomegranate juice slashed the risk of ED in rabbits. See the bartender at the Playboy Mansion for cocktail recipes.

2. Shrimp salad

Shrimp is full of zinc, and leafy green vegetables are full of folate. Together, they can boost sperm levels. Put another one on the barbie, and turn the heat up—way up.

3. Oatmeal

Oats produce a chemical that releases testosterone into the blood supply, increasing sex drive and orgasm strength. Mix in some honey (see number six on this list) for an added boost.

4. Spinach

Spinach is a potent source of magnesium, which helps dilate blood vessels, according to Japanese researchers. That means you can count on smooth blood flow and strong erections.

5. Citrus fruits

Men who consume at least 2,000 milligrams of vitamin C a day improve their sperm counts and motility. Vitamin C also keeps sperm from clumping, so they have a better chance of reaching their destination.

6. Honey

Honey's B vitamins aid the production of testosterone, and its boron content helps the body use estrogen, which is a key factor in proper blood flow and arousal. Sweet.

7. Blueberries

The soluble fiber in blueberries ushers cholesterol through your digestive tract before it chokes your arteries. The berries also contain compounds that improve circulation for a natural Viagra-like effect.

Steak-and-Mushroom Salad

2009-04-03T05:30:00.000-05:00

Steak-and-Mushroom Salad

From Redbook

This recipe has been tested by Redbook

This spinach salad combines the classic flavors of grilled steak, mushroom, and blue cheese for a satisfying and healthful dinner salad. And you only need five ingredients!

Serves: 4

Calories	398
Total Fat	24g
Saturated Fat	--
Cholesterol	--
Sodium	--
Total Carbohydrate	12g
Dietary Fiber	--
Sugars	--
Protein	34g

Ingredients

1/2 cup(s) red-wine or sherry vinaigrette
1 flank steak
12 ounce(s) cremini mushrooms, wiped clean
1 container(s) baby spinach
6 ounce(s) Gorgonzola cheese, crumbled

1. Place 3 tablespoons of the vinaigrette in a large food-storage bag; add steak. Seal bag; toss to coat steak.
2. Pour the remaining 5 tablespoons vinaigrette into a large salad bowl. Thinly slice mushrooms and add to bowl; toss to coat in dressing. Scatter spinach leaves on top of mushrooms; do not toss.
3. Prepare an outdoor grill or heat a grill pan over medium heat 5 minutes, or until very hot. Remove steak from bag and grill 5 minutes per side, or until internal temperature registers 135 degrees F on an instant-read thermometer for medium-rare. Transfer steak to a cutting board; let rest 10 minutes. Thinly slice steak across the grain on a slight diagonal.
4. Toss mushrooms and spinach in bowl; top with sliced steak. Garnish with Gorgonzola cheese.

10 Secrets of the Effortlessly Thin

2009-04-02T09:50:00.001-05:00

They don't diet

Or at least not in the traditional, all-or-nothing, deprivation sense of the word. "You need to get rid of that diet mentality and realize that what you are doing is making a permanent lifestyle change," says Anne Fletcher, M.S., R.D., author of the Thin for Life book series. She adds, "You do have to cut back on calories if you want to stay thin, but it's about reassessing what you eat and being more sensible in your choices, not about a quick-fix, crazy diet." Research has also shown that thin people tend to have a better quality diet than those who are overweight. They eat more fruits and vegetables and more fiber, and drink more water—all healthy things that provide more food volume for the number of calories.

They keep track of their weight

Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It's not about a having an unhealthy fixation on that number on the scale, but it's a way to catch a 5-pound gain before it suddenly turns into a 20-pound gain. "Aim to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it," suggests Fletcher.

They exercise regularly

"In my research, nine out of 10 people who've lost weight and maintained it exercise regularly and make it a critical part of their lives," says Fletcher. Even if you've never been a fitness fanatic, it's not too late to get moving. Even taking a few 15-minute walks throughout the day will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym and try a variety of classes and cardio machines, find friends to walk with, or experiment with at-home exercise DVDs.

They don't solve problems with food

Almost everyone is guilty of occasionally drowning their sorrows in a pint of Ben & Jerry's or taking out frustration on a batch of brownies, but thin people definitely don't make it a habit. "They tend not to eat purely for emotional reasons," says Fletcher. When you are upset (or bored, lonely, frustrated or angry), she suggests asking yourself: Is food really going to solve the problem, or will it just end up making you feel worse after you finish eating? Chances are, the food won't fix what's bothering you, so it's important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids, or taking a bubble bath.

They stop eating when they're full

Most thin people are not members of the clean-plate club. Instead of mindlessly eating however much they are served, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left," says Jill Fleming, M.S., R.D., author of Thin People Don't Clean Their Plates (Inspiration Presentations Press, 2005). "They often report that they don't like that feeling of being uncomfortably full, so they've learned how to stop before they reach it."

They don't surround themselves with temptation

Rather than stocking the cupboards with junk food, thin people's kitchens tend to be filled with healthy foods. That doesn't mean you can never have any indulgences in the house, just that you shouldn't have so many that you're likely to overeat them. For example, if you love to bake, give most of your sweets away to friends, or have your kids bring them to school or soccer practice, leaving just a few behind to enjoy yourself.

They allow themselves treats

It's the opposite of the deprivation mentality that many overweight (but dieting) people espouse: Thin people let themselves eat what they crave, sometimes even indulging in a treat every day. "The difference is that they do it consciously, choosing exactly what they really want to eat and then eating slowly and enjoying it," says Fleming. So if it's chocolate you want, don't try to eat around the craving with an array of foods that don't really satisfy you. Instead, allow yourself to have a small but really delicious chocolate bar and put the craving to rest.

They eat breakfast

According to the National Weight Control Registry, which tracks the habits and strategies of more than 5,000 people who have maintained a significant weight loss, nearly 80 percent of these successful losers eat breakfast every single day. And most of their naturally lean counterparts do the same, and make sure that they eat within about an hour of waking up. "Breakfast is literally breaking the fast of the night," says Fleming. "Until you send food into your system, your metabolism doesn't really start to kick in."

They move, stand and fidget more

"Thin people are rarely sitting," says Fleming. Beyond their regular fitness routines, they simply move around more—and consequently burn more calories—throughout the day. And a study at the Mayo Clinic confirmed this: Researchers found that on average, a group of lean subjects sat for two hours a day less than the obese subjects, potentially burning up to 350 additional calories.

They don't skip meals

There are two problems with skipping meals—and thin people are careful not to fall prey to them. Going more than six hours without food will slow down your metabolism, plus you'll likely get so desperately hungry that you'll grab anything (as opposed to something healthy) and eat too much of it. "Thin people keep their gas tanks [i.e., their stomachs] between one-quarter and three-quarters full all the time," says Fleming. The best way to do that is to eat frequent mini-meals every three to four hours.

By Sally Wadyka for MSN Health & Fitness

2009-04-01T08:27:00.000-05:00

The Dirty Dozen: Top 12 Foods to Eat Organic

2009-03-31T05:49:00.000-05:00

The Dirty Dozen: Top 12 Foods to Eat Organic

Check out the top 12 foods you should buy organic whenever possible

Not all of us can afford to go 100% organic. The solution? Focus on just those foods that come with the heaviest burden of pesticides, chemicals, additives and hormones. Whenever possible, deploy your organic spending power to buy organic versions of the following foods (in no particular order). Can't find organic versions of these foods? In some cases, we've listed safer alternatives that contain similar valuable vitamins and minerals.

1. Meat. Contrary to a widely reported "fact," meat typically contains less pesticide residue than plant-based foods, according to Debra Edwards, the director of EPA's Office of Pesticide Programs.

That said, raising animals with conventional modern methods often means using hormones to speed up growth, antibiotics to resist disease and pesticides to grow the grain fed to the animals. As the EPA puts it in an Ag 101 feature, "Antibiotics, pesticides, and hormones are organic compounds which are used in animal feeding operations and may pose risks if they enter the environment."

Consumers looking to avoid meats raised with these substances can seek out certified organic meat. To meet USDA standards, this meat can come only from animals fed organic feed and given no hormones or antibiotics.

Publications as varied as the Wall Street Journal, in its 2007 When Buying Organic Makes Sense and When It Doesn’t, and Consumers Union, in its 2006 Tips on Buying Organics Without Breaking the Bank, recommend seeking out organic meats when possible.

2. Milk. Pesticides and other man-made chemicals have been found in human breast milk, so it should come as no surprise that they have been found in dairy products. While any residues detected have been rare, and of low concentration, milk is of special concern because it is a staple of children's diets.

Organic dairies cannot feed their cows with grains grown with pesticides, nor can they use antibiotics or growth hormones like rGBH or rbST.

3. Coffee. Many of the beans you buy are grown in countries that don't regulate use of chemicals and pesticides. Look for the Fair Trade Certified Organic label on the coffee package or can; it will give you some assurance that chemicals and pesticides were not used on the plants. It will also mean that fair prices were paid for the end product in support of the farm and that farm workers are treated fairly.

4. Peaches. Multiple pesticides are regularly applied to these delicately skinned fruits in conventional orchards. Can't find organic? Safe alternatives: watermelon, tangerines, oranges and grapefruit.

5. Apples. Scrubbing and peeling doesn't eliminate chemical residue completely so it's best to buy organic when it comes to apples. Peeling a fruit or vegetable also strips away many of their beneficial nutrients. Can't find organic? Safe alternatives: watermelon, bananas and tangerines.

6. Sweet bell peppers. Peppers have thin skins that don't offer much of a barrier to pesticides. They're often heavily sprayed and victim to pesticides commonly used to keep them insect-free. Can't find organic? Safe alternatives: green peas, broccoli and cabbage.

7. Celery. Celery has no protective skin, which makes it almost impossible to wash off the chemicals that are used on conventional crops. Can't find organic? Safe alternatives: broccoli, radishes and onions.

8. Strawberries. If you buy strawberries out of season, they're most likely imported from countries that use less-stringent regulations for pesticide use. Can't find organic? Safe alternatives: blueberries, kiwi and pineapples.

9. Lettuces. Leafy greens are frequently contaminated with what are considered the most potent pesticides used on food. Can't find organic? Safe alternatives: cabbage, cauliflower and Brussels sprouts.

10. Grapes. Imported grapes run a much greater risk of contamination than those grown domestically. Vineyards can be sprayed with different pesticides during different growth periods of the grape, and no amount of washing or peeling will eliminate contamination because of the grape's thin skin. Can't find organic? Safe alternatives: blueberries, kiwi and raspberries.

11. Potatoes. America's popular spud ranks high for pesticide residue. It also gets the double whammy of fungicides added to the soil for growing. Can't find organic? Safe alternatives: eggplant, cabbage and earthy mushrooms.

12. Tomatoes. A tomato's easily punctured skin is no match for chemicals that will eventually permeate it. Can't find organic? Safe alternatives: green peas, broccoli and asparagus.

If the cost of buying all organics isn't within your budget, fear not. Check out The Daily Green's top ten list of fruit and vegetables you don't need to buy organic, with tips for buying and how to clean, store and use them in delicious recipes.

The information for this article in regard to pesticides in fruits and vegetables is based on The Environmental Working Group's analysis of federal pesticide testing data for commonly eaten fruits and vegetables.

2009-03-30T06:42:00.000-05:00

There is no difference between living and learning...it is impossible and misleading and harmful to think of them as being separate.
- John Holt, author

2009-03-29T07:36:00.000-05:00

What Your Nose Says About You

It's likely that you'll be lucky with money, though this luck may come later in life.

You are helpful and giving. You like cooperating, and you're always willing to lend a hand.

You are a nosey person and a bit of a snoop. You can't help but be curious!

You are a realist. You aren't much of an optimist or a pessimist.

What Does Your Nose Say About You?

5 Cheap Must-Have Ingredients - #5

2009-03-28T05:40:00.000-05:00

Armed with these five super pantry staples, you'll be able to whip up tasty dinners without much money or fuss. Just a few extra ingredients will yield hearty casseroles, crunchy salads, and much more.

Ground Beef

Ground beef is an inexpensive and easy way to please the family. If you've got a couple of pounds stored in the freezer, an appetizing dinner won't be far away.

5 Cheap Must-Have Ingredients - #4

2009-03-27T05:38:00.000-05:00

Sweet Potatoes

Regular baking potatoes are certainly useful for quick dinner solutions, but sweet potatoes bring much more to the table. Their sweet flavor adds contrast to savory dishes, and their bright orange flesh packs a ton of vitamins A and C.

5 Cheap Must-Have Ingredients - #3

2009-03-26T05:36:00.000-05:00

Pasta

Ah, pasta! This pantry staple is always there for us. Cheap, versatile, and so satisfying, pasta soaks up the flavor of whatever sauce you choose to accompany it.

5 Cheap Must-Have Ingredients - #2

2009-03-25T05:34:00.000-05:00

Eggs

Eggs stay fresh in the fridge for 3 to 5 weeks, making them an excellent keep-on-hand food. Plus, they're high in protein, vitamins E, A, and B, and selenium, a mineral that helps maintain a healthy immune system.

5 Cheap Must-Have Ingredients - #1

2009-03-24T05:32:00.000-05:00

Cabbage

Crisp, fresh, and filled with antioxidants, cabbage is a great produce item to keep on hand. Besides slaws and salads, cabbage lends itself well to soups and sautés, which bring out the vegetable's inherent sweetness.

2009-03-23T15:39:00.000-05:00

The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.
- Albert Ellis

How to Exercise Without Even Knowing It

2009-03-21T06:59:00.000-05:00

A group of scientists recently suggested, in a review that appeared in the International Journal of Obesity, that Americans are simply spending too much time talking about how our toxic food environment and our couch potato ways are making us obese. Perhaps there are other reasons that we’re plumping up, they proposed. Among their alternate obesity theories: we’re not sleeping enough, air pollution messes up our metabolism, we’ve adapted to air conditioning—and so we don’t need to regulate our internal temperatures by ramping up our metabolic rates (thus, burning more calories). At EatingWell, we still believe that eating right and exercising are the ways to manage your weight. To that end, we present you with some excellent ways to exercise without even knowing it—and feel better about turning on the A/C on those sultry days.

Get wet

1. Wash your car. Embrace the summer heat—with a hose: Burn calories and make your car look beautiful as you wash, dry and get it (and you) buff.

Get dirty

2. Do your own yard work. Tell the teenage kid from down the street that you’ll mow your own lawn—and pay him to make some iced tea instead. While you’re at it, weed the vegetable garden and toss some new mulch around the perennials out front.

Take a break

3. Reinstate the "water cooler." Everyone needs a periodic work break, but instead of e-mailing witty quips to your buddy in the next office, walk to the water cooler to dish about the dude who got kicked off Project Runway last night.

Get busy

4. Get started on that home-improvement project. Painting, hammering, hoisting—it’s all exercise (some of it moderate to vigorous, we’d say). And don’t discount all the walking that you’ll do as you wander around the big home-improvement warehouse looking for that specific hinge (or someone who can help you find it).

Take a walk

5. Dogsit. For a puppy, ideally. You won’t be able to sit on the couch for long—unless you don’t care about your carpet—or your shoes. Know anyone with a dog? Ask if they’ll be heading out on holiday this summer, sans pet. You’ll sneak in a week’s worth of exercise—and probably earn yourself a nice bottle of wine upon their return.

Picnic

6. Eat al fresco. Pack a picnic—one that requires schlepping a big ice-filled cooler across a field or a park. Bring a ball or a Frisbee for after-eating activities.

Scampi Gratin with Arugula Salad

2009-03-20T05:25:00.000-05:00

Scampi Gratin with Arugula Salad

From Redbook

This recipe has been tested by Redbook

If your pantry's stocked, all you need is a few fresh items for this easy, delicious shrimp dinner.

Serves: 4

Calories	288
Total Fat	18g
Saturated Fat	--
Cholesterol	--
Sodium	--
Total Carbohydrate	23g
Dietary Fiber	--
Sugars	--
Protein	8g

Ingredients

Scampi Gratin:

24 frozen extra-large easy-peel deveined shrimp, shells intact, thawed
4 slice(s) white bread, crusts torn into pieces
1/4 cup(s) marinated sun-dried tomatoes, drained, minced
1/4 cup(s) finely chopped fresh basil
6 tablespoon(s) grated Parmesan cheese
1 tablespoon(s) capers, drained, chopped
1 teaspoon(s) garlic paste
1/2 teaspoon(s) freshly ground black pepper
1/4 cup(s) extra-virgin olive oil
Lemon wedges

Arugula Salad:

8 cup(s) baby arugula
1 1/2 cup(s) jarred roasted red and yellow bell pepper strips
2 tablespoon(s) olive oil
1 tablespoon(s) fresh lemon juice
1/2 teaspoon(s) kosher salt
Freshly ground pepper to taste

1. Arrange oven rack in upper third of oven; heat oven to 400 degrees F. To butterfly shrimp, lay shrimp flat on a work surface. Make a deep slice with the tip of a knife into shrimp, following the curve where the vein was removed and cutting about 3/4 of the way through the meat. Spread incision open and flatten slightly with fingertips, keeping shell intact underneath.
2. Pulse bread in a food processor until coarse crumbs form; transfer to a bowl. Stir in sun-dried tomatoes, basil, 4 tablespoons of the Parmesan, capers, garlic paste, and pepper until combined.
3. Brush a baking sheet with 1 tablespoon of the oil. Stuff each shrimp with breadcrumb mixture, slightly pressing stuffing down to adhere; transfer to baking sheet. Drizzle the remaining oil over shrimp, then sprinkle with the remaining Parmesan. Bake 5 minutes. Shut off oven and turn broiler to high. Broil shrimp until stuffing is browned, about 2 minutes. Serve with lemon wedges and Arugula Salad.
1. Arugula Salad: Toss arugula and roasted red and yellow bell pepper strips with olive oil, fresh lemon juice, kosher salt, and freshly ground pepper to taste.

Each serving of arugula salad: 102 calories, 7g fat, 1g protein, 11g carbohydrates.

Morning Glory: Top 10 GI Breakfasts

2009-03-19T08:15:00.000-05:00

Morning Glory: Top 10 GI Breakfasts

By Susan Burke March MS, RD, LD/N, CDE
eDiets Contributor

Breakfast is a very important meal -- it can either make or break your day. Why? Because your body can't run on empty.

Taking that engine analogy one step further, your engine won't run with sugar in the gas tank. That's why your breakfast meal should be high-test fuel, the type of fuel that will get you out on the highway, operating smoothly.

Many studies show that unprocessed, whole foods are digested and absorbed more slowly than refined, processed foods. Research supports lowering the risk for heart disease and diabetes by following a diet like the Glycemic Impact plan.

A study published in the November 2003 Journal of Pediatrics showed that children who ate low-GI, high-fiber breakfasts were less hungry and ate less for lunch than kids eating a breakfast of refined sugary cereals.

A study in the American Journal of Clinical Nutrition concluded that people who eat refined grains stripped of fiber are more likely to gain weight and be overweight compared to people eating high-fiber whole grains.

These studies prove that avoiding refined, processed carbohydrates is one of the best things you can do for your health and your weight.

The following breakfasts are a small sampling of what men and women on the eDiets GI Diet get to choose from every day.

Start Your Day the Low-GI Way

1. Steel-cut oats and raisins with nonfat milk
Whole-grain breakfast cereals, like whole oats, contain protein and fiber and stay with you throughout the morning. Although raisins have a high-glycemic index, their glycemic load is low, because in the proper portion size (2 tablespoons) it fits into your healthy diet.

2. Crunchy yogurt parfait
You'll love this layered parfait of protein powder-fortified nonfat yogurt, wheat germ, chopped walnuts and blueberries.

3. Cottage-cheese berry delight
Low-fat cottage cheese is a good source of protein and goes well any seasonal berries.

4. Southwestern omelet, whole-wheat toast and grapefruit
Use egg substitute or two egg whites and one yolk; saute in a nonstick pan with diced onions, and green and red peppers. Add one-quarter teaspoon of chili powder, then add eggs and cook until set. Serve topped with a tablespoon of salsa. Round out this meal with whole-wheat toast and half a grapefruit.

5. Cheese-and-tomato sandwich with avocado
Enjoy with whole-grain bread and low-fat cheese of choice (I like low-fat provolone). One-quarter cup of mashed avocado provides healthy monounsaturated fat that's quite satisfying and tasty.

6. Eggless egg sandwich
Enjoy this sandwich for breakfast or lunch. It's made with firm tofu, egg-free mayonnaise, Dijon mustard and garlic to taste. Serve on a whole-grain English muffin with cantaloupe.

7. Mexican cottage cheese
Toast a sourdough or whole-wheat English muffin and top with 1-percent or fat-free cottage cheese and salsa. Serve with a cup of cantaloupe.

8. Berry nutty yogurt parfait
Another easy-to-love parfait that incorporates seasonal berries with a sprinkle of nuts and wheat germ. This combo works well together to achieve stable blood glucose and sustains you throughout the morning.

9. Vegetarian pita pocket
Quickly saute onions, mushrooms, green pepper and diced firm tofu in a nonstick pan. Add a couple of teaspoons of tomato sauce, season with onion and garlic powder, and serve in a whole-wheat mini-pita pocket.

10. Cold (low GI) cereal with milk or dairy substitute and fruit
Choose a cereal with at least 10 grams of fiber per serving -- one that's low in sugar. Good choices include Kashi GOLEAN, Fiber One or All-Bran. Add 2 tablespoons of slivered almonds, your choice of 1-percent or nonfat milk or unsweetened soy or rice milk, and one cup of high-fiber berries.

Stay hydrated during exercise.

2009-03-18T06:21:00.000-05:00

Stay hydrated during exercise.

It's important to stay hydrated when you're exercising. Fatigue is one of the first symptoms of dehydration, so not drinking enough water throughout the day can actually lower your energy level and hurt your stamina when it's time to exercise. But what, you may be wondering, should you drink before, during, and after your workout?

Water is always an excellent choice. Before you exercise, down a large glass of water. And if you walk or exercise for more than 30 minutes, or if you're exercising in hot weather, carry a water bottle or stop for another drink during your workout. (There are many inexpensive, reusable water bottles on the market — some come with straps to make them easier to carry, while others fit into waist carriers designed to hold them.) When you finish your workout, drink another glass of water or two (at least a pint) to keep your body hydrated. Even if you don't notice yourself sweating, you are losing moisture; you don't need a soaked shirt to get dehydrated.

What about sports drinks? These drinks are especially formulated to get water back into your body's cells rapidly — even more rapidly than water can accomplish the task — and contain about half as much sugar as soda and other soft drinks do. Their diluted sugar content, along with the electrolytes they contain, makes them excellent hydrators. But unless you're exercising intensely for over an hour, or in extreme heat, you don't need a sports drink. Save the calories. Water will quench your thirst, and you can get all the electrolytes you need at your next meal.

Today, pay extra attention to your fluid intake to make sure that you will be hydrated for your workout. If you haven't been getting enough fluid lately, you may be surprised at the difference this small change can make in your energy level.

from Healthy Living with Ellie Krieger.

Happy St. Patrick's Day

2009-03-17T05:37:00.000-05:00

Happy St. Patrick's Day.....don't pinch me!

2009-03-16T03:44:00.000-05:00

Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.
- Goethe

2009-03-15T05:47:00.000-05:00

You Are a Lemon Margarita

Sour, tangy, and overpowering, you tend to give people a jolt back into reality.

While you don't sugar coat things, you're honest - which is actually quite refreshing.

What Flavor Margarita Are You?

Get Gorgeous in a Flash

2009-03-02T10:10:00.004-06:00

Get Gorgeous in a Flash

Whether you have an hour to primp for a party or just five minutes, we have the ultimate roundup of quick tricks and the hottest beauty moves.

1.Go for contrasting lids and tips. Pair a smoldering eye look with a crisp off-white nail polish. The combo looks elegant, plus you won't have to worry about your manicure matching your clothes. Shadows we love: Bobbi Brown Eye Kohl Palette, $37, MAC Eyeshadow in Print, $13, and Chanel Basic Eye Color in Argents, $46.

2. Get tan and toned. Look like a golden goddess by mixing liquid bronzer with a firming body cream, then massage it into your arms. It'll temporarily tighten your skin and give it a glow, says Scarlett Messina, a Pennsylvania-based makeup artist.

3. Perfect your complexion. Camouflage any pimples by applying a yellow-based cover-up to counteract the redness. Use a concealer brush to pat it on precisely, then blend the edges with your ring finger, says Tracy Brennan, owner of Kalologie, a beauty boutique in Los Angeles.

4. Pump up the volume. For oomphy, tousled strands, try this trick from Nathaniel Hawkins, a celeb hairstylist who has worked with the Olsen twins: When you're finished blow-drying your hair, switch to the cool setting, flip your head over, and aim the nozzle around randomly for a few minutes. "This creates pockets of air between your locks so they look extra full," he says.

5. Sweeten up your cheeks. Create a foxy flush with a deep berry powder blush. Use a fluffy brush to swirl it in small, circular motions over the apples of your cheeks and back toward your hairline, says NYC makeup artist Greg Vaughan. This will blend the color evenly. Try Cargo Blush in Mallorca, $22.

6. Make your gloss multitask. Keep a pearly white lip gloss in your desk drawer to slick not only on your lips but also on your brow bones and cheekbones as highlighter, says Pati Dubroff, an L.A.-based celebrity makeup artist. A universal hue she loves: Dior DiorKiss in Sorbet Meringue, $19.

7. Rework your hair flair. A glittery accessory adds instant glamour to any hairstyle. If you forget to bring one to work, use a brooch from your sweater.

8. Fake a gorgeous glow. Mix one part foundation with one part liquid illuminator, and then use your fingertips to massage it all over your face, says Brennan. Try American Beauty All Over Face Glow in Gold Glow, $15, and Mark Duotint in Double Rose, $6. Top it off with a dusting of a light-reflecting shimmer powder.

9. Sweeten your handshake. Since you're going to be shaking hands and mingling, mist your fragrance on your palms so that your touch will release a small amount of scent throughout the night.

10. Work a sexy updo. Starting with dry locks, tease the hair around your crown, then flip your head upside down and mist the underneath layers with hair spray, says Patrick Melville, creative director of Warren-Tricomi salons. Flip back up, then gather all of your hair — except the front section — into a loose bun and secure with bobby pins. Now mist those face-framing pieces with hair spray and use a round brush to blow dry them so they're sleek. Insert a sparkly hair accessory a few inches above one of your ears.

11. Prep your lids. Before you apply any eye makeup, blend a creamy concealer onto your lids and into the inner corners of your eyes. This will give your shadow a base to stick to and conceal any redness.

12. Score perfect party legs. If you don't have enough time for a full in-the-shower shaving session, just smooth baby oil onto your legs before you take the razor to them, says Dana Minkin, owner of the Gloss Day Spa in New York City. "The oil protects your skin and will leave your legs extra satiny."

13. Revive your manicure. Slick a shiny, clear top coat over whatever polish you have on your nails. It'll give them a glossy finish and prevent nicks so your mani will look freshly done, says Sunshine Outing, a nail technician at Haven spa in New York City.

14. Go for a smoldering stare. A smoky eye effect is a classic night-out look. To do it: Line the rim of your upper and lower lashes with a black eyeliner, says Charlie Green, an NYC makeup artist who works with Heidi Klum. Now use a stiff brush to smudge the pencil into your lashes. Finish by sweeping a dark shadow onto your lids.

15. Nix a shiny nose. Left your powder compact at home? Tone down a glaring T zone with a piece of one of those toilet-seat covers in the ladies' room. It'll act as a blotting paper, says Mary Lisa, a makeup artist at the Julien Farel salon in NYC.

16. Flip up your eye fringe. Don't have an eyelash curler on hand? You can use a sturdy plastic spoon instead, says Mary Lisa. Just press the curved end into your eye socket so the edge flips up your lashes, then swipe on your mascara.

17. Make a hair headband. Here's an easy-to-do style that'll make loose locks look superchic. First, blow-dry your strands so they're straight, then create a side part, says Enzo Angileri, a Los Angeles stylist who works with Charlize Theron and Lucy Liu. Now pull the front two inches of your hair taut below the upper layers and secure them together with an elastic. Spritz with hair spray. He recommends Matrix Freeze Trix, $12.95.

18. Bedazzle your body. Enhance your cleavage by dusting a shimmery body powder over the tops of your breasts. And to prevent the sparkles from rubbing off on your outfit (and your date's shirt), first apply a body lotion so the powder has something to cling to, says Green. She uses Victoria's Secret All That Shimmers Body Powder and Brush, $27.

19. Cop the ultimate blowout. The secret to perfectly straight strands: After you're finished blow-drying your hair, flip your head over. While you're upside down, use a flatiron to smooth out any kinky pieces in the underneath sections of your hair, says Angileri.

20. Pare down your loot. If you don't have enough room in your purse for all of your primpers, just carry a balm like Elizabeth Arden Eight Hour Cream, $15. You can use it as a lip gloss, a cuticle balm or a face highlighter.

21. Scent your strands. Put a small amount of an oil-based fragrance on your fingertips and then run them through your hair, says Sarah Horowitz-Thran, founder of The House of Creative Scentualization. Oil will linger in your locks longer than a traditional spray version, and it won't dry out your do.

22. Enhance your natural hue. To pump up your hair color and add tons of shine to your tresses, use a temporary color-depositing conditioner before a big event, says Hawkins. To get the best benefit, let it sit on just-washed hair for about 15 minutes. The results will last through a few shampoos.

23. Tune up tired tresses. If you're productless and your hair looks frizzy, wet your hands, then smooth your palms over your strands. The water will reactivate any products you applied in the a.m.

24. Soften your heels. Get your feet in shape for strappy sandals by first sloughing them in the shower with a pumice stone, says Stephanie Sakoff, creator of Lucky Chick bath products. Then slather on an ultrathick foot lotion and put on a pair of cotton socks to help the moisturizer soak in while you finish getting ready. Try Lucky Chick Spearmint Foot Fetish Foot and Leg Cream, $20.

25. Get 24-karat eyes. The perfect complement to dramatic red lips: glistening gold eyes. To get the look, use your finger to blend a cream eye shadow onto lids. If you're pale, go for a light champagne tone; if your skin is medium or olive, opt for a bronze color, says Vaughan.

26. Glam up your liner. Instead of using a basic eyeliner, go for one that's spiked with flecks of shimmer, says NYC makeup artist Paula Dorf. She created Paula Dorf Eye Color Glimmer in Mambo, $18, to make any eye color look extra sparkly.

27. Restyle your pony. For an easy, elegant tress effect, use a fine-tooth comb to tease your roots at the crown of your head. Then gather your hair into a low ponytail and secure with an elastic, says Spresa Bojkovic, owner of the Damian West salon in NYC. Pull out a one-inch piece of hair, wrap it around the elastic and secure the end underneath the ponytail with a bobby pin.

28. Look pretty in pictures. Avoid a shiny-looking complexion caused by a camera flash by applying a mattifying lotion to your T zone before you put on your makeup, says Vaughan. It'll keep oil at bay all night. One we like: Estée Lauder Clear Difference Advanced Oil-Control Hydrator, $32.50.

29. Spray it on. To give your skin a sexy sheen in seconds, fill a spray bottle with a dry body oil and mist it all over right after you shower, says Minkin. We like Nuxe Multi-Usage Dry Oil, $25.

30. Pick the perfect product. You really need to keep only one styler at the office for postwork primping, says Richard Corio, a stylist at the Sally Hershberger salon in NYC. A quick guide depending on your hair type: Curly-haired girls should go for a texturizing cream. If you have straight strands, try a smoothing serum. And short locks will get the most help from a nonsticky gel.

31. Place your scent strategically. Before you go to work in the morning, mist your bra and undies with your favorite fragrance. The perfume will adhere to the fabric and last until you get undressed. This way, you don't have to lug your fragrance around in your bag.

32. Turn on your radiance. No need to wash your face and start a new makeup job from scratch. Instead, pat a light face moisturizer over your day makeup, says Troy Surratt, NYC makeup artist. "It'll instantly give you a fresh, dewy look." Then go ahead and do your touching up.

33. Have some hair foresight. If you know about your p.m. plans in advance, try to wake up a bit earlier that morning to give your mane a supersleek blowout before work, says Corio. "This will ensure that it still looks good later on, whether you want to put it up or just wear it down."

34. Rock red-hot lips. For a sexy lip effect, a scarlet pout is the way to go. After applying the lipstick, layer a matching lip liner over it. This will fix any uneven edges and give your lip color a long-lasting, velvety finish. When you finally manage to get out of bed, heed this advice to hide the telltale signs of a late night out.

35. Fix stinky strands. If your locks smell like a bar, rub a fabric-softener sheet along the length of your hair, starting at your roots, says senior stylist Elvin Arvelo, co-owner of the Julien Farel salon in NYC.

36. Fake awake eyes. To create the illusion of well-rested peepers, use a flesh-toned pencil to line the lower inner rims of your eyes, says Dorf. "This area is usually bloodshot when you're tired, and the pencil will offset the redness so your eyes look bright."

37. Perk up your skin. Drinking alcohol can make your complexion look dull. Use a moisturizing face mask to pump up your glow, says Gabrielle Ophals, co-owner of Haven spa in NYC. Keep one in the fridge so it'll also wake you up when you use it.

38. Fudge clean locks. If there's no time to shampoo, dip a makeup brush into baby powder (or matte bronzer if your hair is dark) and sweep it over your roots, says Jet, owner of the Jet Rhys salon, in San Diego.

39. Ditch dark circles. To camouflage undereye circles, use a salmon-hued concealer. The pinkish shade counteracts bluish undertones.

40. Befriend your bedhead. Instead of trying to wrestle messy morning-after hair into submission, work with the rumpled texture, says Hawkins. Just scrunch some curl-enhancing mousse into your dry locks to tame frizz and bring out your natural waves. He prefers Tresemmé Curl-Enhancing Mousse, $4.