Diet Another Day...I Wish!

What's in Drink?

2007-08-02T14:26:00.000-05:00

You may not think about what liquids you and your family consume as contributors to weight gain and unnecessary caloric intake, but if you're going over your daily serving suggestions, you could be packing on serious pounds!

In terms of beverages, the suggested serving size is 8 ounces for milk and 6 ounces for fruit juice. That said, water is still the best bet overall when it comes to satisfying thirst and trying to cut the urge to snack as it has no calories. Not a fan of plain water? Try adding a twist of lemon or lime for a change of pace, or use LA Weight Loss water flavor packets.

Liquid calorie counter

Water: 8 ounces (oz.) = 0 calories

Coffee or tea (plain): 8 oz. = 2 calories

Tea, hot or cold, brewed with tap water: 8 oz. = 2 calories

Lipton Brisk¨ iced tea, ready to drink: 12 oz. = 128 calories

Milk, whole: 8 oz. = 146 calories

Milk, 2 percent: 8 oz. = 122 calories

Milk, fat-free: 8 oz. = 86 calories

Fruit juice, frozen concentrate: 8 oz. = 114 calories

Fruit drinks: 8 oz. = 134 calories

Regular soda: 12 oz. = 152 calories

Diet soda with aspartame: 12 oz. = 0 calories

Regular beer: 12 oz. = 153 calories

Light beer: 12 oz. = 103 calories

Watch out for Sneaky Summertime Snacks!

2007-07-31T08:59:00.000-05:00

It's summer, the kids are out of school and at home and you're stuck with more snacks in the pantry than usual. Don't let snacks be your weight loss pitfall! Here are some helpful tips to consider next time to have a snack craving.

Plan your snacks ahead of time, have some 100-calorie snacks on hand. Some to consider are:

1.5 cups of grapes;
2 plums;
1/2 cup of sherbet;
1 oz of cheese;
a single serving box of cereal;
1/2 cup of berries;
a fat-free cookie;
3 cups of air-popped popcorn

Avoid munching during the day. Plan your eating times, including snacks and sit down meals.
Don't splurge. If you have a sweet tooth, satisfy your craving with a bite-sized piece of candy, like a chocolate kiss or a piece of hard candy. Also, if you freeze the chocolate first, it'll melt in your mouth more slowly.

Keep high-calorie snacks like cookies and chips tucked away in an inconvenient place at home and at work. Keep your favorite foods and vegetables washed and ready to eat.

Keep these tips in mind and keep those high calorie snacks to a minimum.

Are You Still Hungry?

2007-07-23T09:46:00.000-05:00

Do you ever eat a meal and shortly after still feel the need or the want to eat? Even when you shouldn't be hungry, do you feel unfulfilled and want more? Here are some tips on avoiding and/or overcoming your hunger cravings.

Make sure you space your meals into 5-6 meals a day
Plan your menu ahead of time
Drink a glass of water; sometimes you feel hungry when your body is a little dehydrated. Wait 20 minutes after drinking a glass of water to see if you are still hungry.
Weigh and measure all your foods to ensure you're eating the correct portion size
Make sure to eat all your food
Eating a salad to start your meals off will make you feel fuller sooner
Find a hobby to keep yourself busy and your mind off food
Chew sugar-free gum
Use fruits and vegetables as snacks
Take a walk
Talk with a friend on the phone
Read a book or magazine
Make sure you record when, where and how you feel when you are hungry in your diary

Muscles and Metabolism

2007-06-07T08:56:00.000-05:00

Another Great Reason to Exercise: Muscles and Metabolism

Many people blame their weight problem or slow weight loss on a slow metabolism. But a person's metabolism may not be as sluggish as they think.

Metabolism is how many calories it takes to maintain your body's basic functions in a resting state. The typical daily metabolic rate for a 130-pound woman 25 to 30 years old is 1,365 calories, and for a 180-pound man the same age, it's 1,930 calories. A number of factors affect the rate at which your metabolism burns calories, including body size, race, menstruation, genetics and lifestyle.

However, one factor is unchanging: when it comes to metabolism, it pays to build muscle. Fat is designed to be stored and therefore requires few calories to be maintained. But muscle burns calories continually, so the more you have, the more calories you metabolize. This is just another great benefit of exercise. If you work off 200 calories lifting weights at the gym, you expend an extra 30 calories afterward as your body recovers.

Movie Munching Madness

2007-03-27T09:12:00.001-05:00

Is there a new movie you'd like to go see this week or weekend? Don't mind spending a fortune on a ticket but scared you won't mind splurging on high calorie popcorn, soda and chocolate as well?
LA Weight Loss encourages you not to let the temptation of fat-filled movie theatre snacks keep you from seeing all the hottest new movies; simply walk right past the popcorn and chocolate and try some of these alternatives to theatre snacks:

Eat right before you watch the show. You're less likely to be tempted by movie goodies (no matter how wonderful the popcorn smells!)

Choose your favorite diet drink and skip the fattening popcorn

Bring your own snacks in your purse like fruit, crackers or maybe even an LA Lite bar. Try to stick to your plan no matter what the temptation!

There's no denying that we love our Hollywood hits, but keep in mind you don't have to get off plan when you visit the cinema to watch them. Be strong and keep to your LA Weight Loss lifestyle - you'll be glad you did when you see the slimmer trimmer new you! Hollywood, here YOU come!

Hooray for H2O!

2006-04-13T15:13:00.000-05:00

Do you have a positive perspective on drinking water? Is drinking water too boring for you? If you feel like you can't possibly drink the recommended daily intake of water you need, you're not only missing out on some excellent health benefits, you are also missing out on a great way to speed up your weight loss!

When you drink 6 to 8 glasses of water every day:

You are guaranteeing that your digestion and metabolism are working at full capacity. This requires water.
You can control "artificial hunger" and suppress your appetite
Your workout performance improves
As you add muscle and lose fat, your body actually requires more water
You will see a difference in your complexion
Liven up your water by adding a wedge or two of lemon or lime to your glass. Oranges, peaches, strawberries and cherries are also good. Get creative, and add any type of fruit you fancy.

Keep cold water in the refrigerator, buy bottled water at convenience stores instead of your usual 20 ounce soft drink, ask for water when you dine out (this also saves $$$), and keep a water bottle on your desk at work. You can sip from it throughout the day and easily reach the halfway point of your desired intake.

As with any new habit, it is important to start out slowly and give yourself time to adjust to the changes that you are making to your lifestyle. Start with 1/2 your desired goal and then start working your way up.

Nothing tastes as good as feeling thin!

2006-04-07T08:58:00.000-05:00

If you think you're going to cave and eat that whole box of cookies, just remember how you will feel afterwards. Guilty, sad, angry? Does it feel as good as you thought? Was it worth it? Of course not. It will just set you back on the yo-yo rollercoaster which is really hard to get off. If you really must, just have one - not the whole box!

Need to refuel?

2006-03-29T09:28:00.000-06:00

Do you ever feel weak-kneed or light-headed after you workout? That's because you need to refuel. After intense exercise, be sure to replenish your fluids by drinking lots of water, and restore your energy with a snack or two. Bananas, apples, yogurt, or pretzels will give you a carbohydrate and protein fix when you're running on empty. So make eating after exercise part of your plan -- it'll keep you going for the rest of the day.

Walk Your Way to Happiness

2006-03-27T09:10:00.000-06:00

It's hard to motivate for exercise when you're feeling down and out. But your bad mood is actually the best reason to increase your activity level. Studies show that something as simple as a 10-minute walk can ease depression and boost your mood. In fact, walking can help decrease feelings of tension, anger, stress, and confusion -- it even gives you energy. Try it and see for yourself!

Getting Kids to Exercise

2006-03-23T09:01:00.000-06:00

One of the culprits responsible for the increase in the number of overweight youngsters is a lack of exercise. Here are some tips from fitness expert Dr. Kenneth Cooper and the National Association for Sport and Physical Education on how to get your children moving.

Offer rewards for exercising, such as tokens they can save to attend a sporting event or theme park.- Have a “toy run” by hiding small, inexpensive toys along a neighborhood route. Walk or run with your child to pick up the prizes.
Watch events on TV or movies with a sports theme, such as “The Karate Kid: or “The Rookie,” and then try to engage the kids in such an activity.
Walk or ride a bike with your kids while doing errands.
Plan birthday parties around a sports theme, such as bowling, miniature golf, or skating.

You can do it your way!

2006-02-17T08:56:00.000-06:00

Conclusions as a result of the largest survey ever undertaken on long term maintenance after weight loss efforts by individuals!Your can succeed without using advertised diet programs, special foods, supplements or drugs. 25% of the people lose 10% or more of the original weight and kept it off for at least one year. 13% of all surveyed dieters keep at least 10% of their original weigh off for 5 years or more. What most people did to successfully maintain their weigh loss for at least a year:

Over 80% Exercised at least 3 times a week. E.g. walking or jogging
More than 70% of the people increased physical activity in their daily routine. E.g. parking their car further away.
About 70% reduced the amount of food consumed per meal.
Near 70 % eat fewer fatty foods.
Close to 70% eat less sweets and junk food.
Over 65% eat more fruits and vegetables.
More than 63% stop snacking between meals.
Above 60% drink less alcoholic drinks.
About 60% eat more frequent, smaller meals.

2006-02-10T09:02:00.000-06:00

Ever notice how your energy seems to dip in the afternoon hours between lunch and dinner? That means your blood sugar level is getting low and you need a calorie boost. Instead of reaching for coffee, soda, or a candy bar to get a temporary spurt of energy, refuel with a handful of dried apricots and almonds. This tasty mix has fewer calories than most candy bars, and it provides almost 50 percent of your recommended daily allowance for vitamin A, plus iron, protein, and dietary fiber. As an added benefit, both foods are low in cholesterol and sodium, too!

Strategies for Dining Out

2006-02-07T12:44:00.000-06:00

Long hours at the office and busy days on the run mean that more than ever we're saving time by dining out. If you're one of the growing number of Americans who eat almost a third of your meals away from home, making healthy meal choices in restaurants is essential to your diet success. Look for fish, chicken, pork, or lean meats that aren't fried in butter or oil. Even if it's not on the menu, ask if your entree can be grilled, broiled, or baked instead. Ordering a piece of skinless grilled chicken rather than one that's breaded and deep fried in oil is a low-fat, low-calorie choice that will help you reach your weight loss goal on time. It all adds up!

5 Tips to Maintaining Healthy Weight Loss

2006-02-05T10:39:00.000-06:00

Take A Stroll. Just an extra 20 minutes of physical activity every day, or an additional 2,000 steps, is all we need to avoid weight gain. Measure your activity with a pedometer clipped to your belt. Everything from walking to your car to walking the dog counts.

Eat Your Fruit. Apples, for example, contain 15 percent of our recommended daily intake of vitamin C. Fruits rich in vitamin C not only contribute to our overall health, as antioxidants, they have recently been shown to decrease the risk of heart disease and even cancer. Make sure you get in all your recommended servings (or more) of fruit.

Watch Out For Trans Fat. Trans fats have been shown to raise total cholesterol and LDL, which are the "bad" cholesterol levels. Trans fats have also been shown to lower the more beneficial HDL cholesterol. And as if that’s not bad enough, trans fats may also inhibit the absorption of healthy fats that are necessary for the growth and functioning of vital organs. Read the label and watch out for trans fats.

Moderate Your Alcohol Intake. Alcohol is loaded with empty calories that tend to increase your appetite and increase dehydration. In addition, drinking can also increase your risk of high blood pressure, stroke and breast cancer.

Don’t Be Afraid To Ask For A Doggie Bag. Portion sizes in most restaurants are much larger than necessary, but so many people just feel the need to clean their plates. Don’t be embarrassed to ask your waiter for a doggie bag. That way you can pack up half your entrée to enjoy the next day.

Blue? Take a Walk

2006-01-24T15:00:00.000-06:00

Just 30 minutes of walking can lift a depressed mood as much as bad-for-you indulgences like caffeine or binge eating can.

Tips to Help You Eat Better

2006-01-18T14:34:00.000-06:00

When you look at recent trends in American eating habits its easy to see why so many people in the U. S. are overweight and obese today. We Americans currently consume 23% more sugar than we did in 1970, and on average, the foods we ate had 24% more total fat in 2000 than in 1970. And, we eat meals away from home roughly twice as much as we used to. Here are some practical suggestions to help you improve the way you eat.

When eating at home, eat all your meals only at the dining room or kitchen table. Eating while driving, watching TV, or talking on the phone can compound bad eating habits. Simply push your plate away when you are no longer hungry. Don't feel that you have to eat every bit of food on your plate. And, don’t keep eating until you feel completely full.

Eat only when you are truly hungry, not because you are bored, stressed, or tired.

Always go grocery shopping on a full stomach. To an empty stomach everything in the store looks tempting and will be much harder to resist.

Cut out sugar based sodas. Try drinking diet sodas, water, or a glass of skim milkFor people who don't want to give up the sweet taste, sugar blended drinks that contain a combination of sugar and artificial sweeteners are an option. Use an artificial sweetener instead of sugar whenever you can. Find out which sweetener works best for you.

Five Ways To Beat Stress and Improve Your Weight Loss

2006-01-05T09:03:00.000-06:00

We’ve all heard that “Stress Kills,” but did you know high stress levels could also hinder your weight loss? Here are some tips that will help you lead a healthier lifestyle and at the same time give your body the chance to function optimally.

Regular exercise helps lower your stress and at the same time increases your endorphins, the chemical your body produces to help you just plain feel good. If you suffer from tight neck and shoulder muscles when you're stressed, then a light exercise plan as simple as walking 30 minutes a day will help loosen up those muscles and eliminate the tightness you feel.
Get plenty of sleep. Your body needs at least seven to eight hours a night. Sometimes stress and overwork make us lose sleep or shorten our sleep cycles when, in fact, a good night’s sleep is critical to keeping your stress levels down. Studies have shown that sleep-deprived people have higher stress levels. Once you accept the limits of time, you will sleep better at night.
Drink plenty of water, the equivalent of eight 8-ounce glasses of water each day. Water helps to keep your body functioning properly by ridding it of toxins.
Limit consumption of alcohol, caffeine, tobacco and sugar. Though you may sometimes want to reach for these substances in stressful times, studies have shown that they cause the stress response to become heightened. When you feel stressed, go for a walk, stretch or just think positive thoughts.
Take timeouts for yourself. Get in the habit of taking five to 15 minutes out of your day to be alone and reconnect with your inner self. Take a few minutes to pray, meditate, or concentrate on positive thoughts. Studies show that people who do these things are able to dispel stress and increase their level of happy hormones.

Make these stress-busters a part of your life, and you'll be surprised how quickly you become immune to common stressors. You'll also probably notice that you're more effective in your work, more loving in your relationships, and happier in your skin!

Holiday Eating Tips, Part I

2005-12-21T08:41:00.000-06:00

Just because the holidays are approaching, don’t lose sight of all your hard work. YES, you CAN maintain control and stick to your weight loss plan during the holiday season, whether its Christmas, Hanukkah or New Years! You’ve got to make up your mind to do so and here are some tips to help you to stick to your weight loss plan during the holidays:

Modify recipes to contain healthier food choices . Take and use the special menus designed for each holiday from the center you attend.
Bring a dish to a party from the recipe book or special holiday menu for everyone to try.
RE-GIFT - Give away to someone else the gifts you receive that are full of foods you don’t need to be eating.
Set your own realistic goals, maybe this year to maintain your weight rather than gain during the holidays.
Here’s a great appetizer that works -- wheat Melba toast with low fat cheese – DELICIOUS!
Give the holiday leftovers to family and friends so you won’t be tempted to nibble on them.
Chew sugarless gum or eat a sugar free hard candy while cooking to prevent tasting (or over-tasting) the foods you are cooking.
Don’t save up all your calories for the parties, eat the foods on your plan and work with your counselor to add foods into your plan that are only found during the holidays.
Don’t lose sight all of your efforts thus far if you do slip once during the holiday season. Each day is a new one. Begin again.

Remember the reasons for the season!

Eating Away From Home, Part 2

2005-12-14T08:30:00.000-06:00

This week's tip focuses on eating while traveling, the second in our series about eating away from home. We’re traveling more than ever before these days…for business, vacations, the holidays, and traveling means we’ve got to eat in restaurants. How can you stay on plan when you have to eat out all the time? These handy tips will help you enjoy a good meal on the road and still stay on track to reach your weight loss goals.

• When staying at a hotel, always order your breakfast from the a la carte menu. Do NOT order the breakfast buffet! There are simply too many temptations and the tendency is to take more food than you should. Your waitress should be happy to provide you with a sensible and delicious breakfast without having to face the dreaded buffet.

• Another breakfast option is to take a mini box of cereal and fresh fruit with you and keep a small container of skim milk in the ice bucket overnight.

• If you are traveling a long distance by car, shop for snacks beforehand to avoid being faced with only high fat choices from convenience stores on the road. Consider carrots and celery sticks, fresh fruit, low-fat yogurt, string cheese, Melba toast, or rice cakes.

• If you are flying, consider calling 48-hours ahead to order a special meal like fruit platters, low-fat meals, or vegetarian plates. Most airlines will be happy to meet your needs if you give them advance notice.

• Also consider bringing your own snacks instead of relying on airline peanuts or other high fat snacks.

• Instead of ordering alcoholic beverages on a plane, request water, seltzer water with a twist of lemon or lime, or a diet soda. Alcoholic beverages provide no nutrients, increase your appetite, and increase dehydration and jet lag.

Eating Away From Home, Part 1

2005-12-02T09:32:00.000-06:00

In today’s world, with so many obligations pulling us in so many directions its no wonder we are eating more and more often in restaurants. This can be a recipe for weight loss disaster if you’re not prepared to deal with the challenge.

Here are some helpful suggestions make your restaurant one you’ll enjoy and also won’t regret.

• Ask how the food is prepared or if it can be made differently. Most places will alter their preparation style to accommodate your dietary needs. For instance, you can request that your entrées and vegetables be served without sauces, butter margarine or oil.
• You can also ask that high-fat extras be left off your plate to avoid temptation. For instance, you can substitute side items from other entrées (i.e. green beans from another entrée to substitute for fries on your entrée).
• Why not order from the appetizer menu instead of ordering a large entrée (that really cuts down on the calories as well as saving you money), or order a mixture of side items as your meal.
• Ask for skim milk instead of cream for your coffee or tea.
• Ordering a salad? – Have the salad dressing served on the side.
• Look for “heart-healthy” or “low-fat” entrées, rather than “diet plates” which are often actually high in fat.

Little Black Dress

2005-11-28T16:14:00.000-06:00

A Classic Must-Have!

In 1926, Coco Chanel designed the original “little black dress” that has since become a timeless classic, a “must-have” for women of all ages and sizes. It could almost be counted as a woman’s most versatile article of clothing, worn on various occasions including daytime outings, dates, dances, funerals, for portraits and even on the red carpet. However, an ill-fitting little black dress – just as any other piece of clothing - is a disaster, no matter what the occasion! To avoid the misuse of this must-have, here are a few tips to help choose the perfect one for you.

Hide your tummy. An A-line dress and matching coat are instantly chic and can camouflage unwanted bulges.

Minimize curves. A medium-length, double-breasted suit disguises big breasts and hips.

Elongate your body. A pinstripe suit creates a vertical optical illusion, making you appear taller and thinner.

Conceal your butt. A cover-up blazer hides your behind and gives you the confidence to wear a body-fitting dress.

Slim the body. A single-button jacket with long skirt has an overall slenderizing effect. Cover thighs. A long jacket with a slim skirt is thoroughly modern, yet covers you waist to knee.

Lengthen a shorter torso. A white shirt worn half unbuttoned and over skirts extends the upper body.

How To Eat Sensibly This Thanksgiving

2005-11-23T15:13:00.000-06:00

Thanksgiving is the official start of the holiday season, and that means you'll be served a tempting array of rich foods that can easily make the strongest among us lose our willpower and gain extra pounds. Don't give up or give in! You can enjoy the Thanksgiving holiday and still sample some of the wonderful holiday goodies. Follow these helpful hints and you'll be able to look at the scale next week and smile!

• Without making yourself totally uncomfortable, try to wear a tight-fitting outfit to big holiday meals. The added pressure will be a gentle reminder to limit portion sizes.
• Don't make Thanksgiving dinner your only meal of the day. Remember you will still need to maintain the meal schedule your body needs, which is several smaller meals per day and that starts with a good breakfast.
• On the other hand, starving yourself at the Thanksgiving table is not the answer either. Eat a full, healthy, smart meal that won’t leave you starving and apt to overeat later.
• Save up to splurge on those foods you can’t resist. You don't have to sample everything on the table just because it is there.
• Get your mind set on this from the start - Limit yourself to one plate; no second helpings.
• Slow down and savor the flavors of your wonderful meal. Your body processes food much more efficiently when you eat at a slower pace.
• Eat what you love, just eat less of it this year.
• Enjoy your favorite dessert this year; but take 2-3 small bites just to taste.

Drink Away the Pounds

2005-11-20T18:20:00.000-06:00

We've all heard that drinking water is key to a healthier, thinner body. But why? Of its many benefits, water actually assists in boosting your metabolism enabling you to burn calories quicker. So skip the soft drinks and get those eight glasses in a day. Drinking water is one of the easiest (and least expensive) steps to becoming the new you.

Fitness Tip of the Week

2005-11-17T08:51:00.000-06:00

It isn't a mysterious biological phenomenon-it's fat. As with other body fat, the way to get rid of cellulite is to reduce calorie and fat intake and to exercise. The fat cells in cellulite are embedded in the connective tissue beneath the skin. When these cells get larger, they push up against the tissue, which causes cellulite's "dimpling" effect. Your best bet for fighting cellulite is calorie-conscious eating, cardiovascular exercise and strength training.

Reward Yourself, You Deserve It!

2005-11-15T16:05:00.000-06:00

We reward our kids when they succeed but when is the last time you rewarded yourself for your weight loss? Success requires a positive attitude and providing yourself with rewards along the way is a powerful tool in self-motivation. Set mini-goals, and then reward yourself when you meet them. Here are a few inexpensive and fun ways to reward yourself on the road to success:

• Take a long hot bath with candles and your favorite music.
• Take the day off- arrange an off day from work and get a babysitter for the kids.
• Enjoy a leisurely morning — Spend the morning reading, pampering your self and completely relaxing.
• Save up for your big surprise- Every time that you accomplish your goals; put $10 away and save up for that big “surprise” that you’ve had your eye on.
• Get a manicure and pedicure.
• Enjoy a new haircut or color.

Little rewards to celebrate your success along the way make the weight loss road more pleasant and your goal easier to achieve.

Why not commit to 30 minutes today?

2005-11-14T13:03:00.000-06:00

Although we may think of fitness as a physical thing, in truth it impacts every aspect of our lives from bodily health to mental and emotional wellness.

When you exercise, your brain releases chemicals that help reduce depression and encourage a relaxed and positive state of mind. Your self-worth and confidence also rise, because you know you’re taking care of yourself. It feels good to do something meaningful and important as taking care of your health.

In short, fitness makes us feel more energized, enthusiastic and able to take on the world. Why not commit to 30 minutes today? It could be the boost you need.

From Meditations for Women

Six Tricks for Treating Yourself

2005-10-31T16:14:00.000-06:00

Candy corn and malted milkballs make their annual appearance for Halloween -- but the sweet suckables you'll eat between now and New Year's may leave you feeling sour in 2006. Want to avoid one more weight-loss resolution? Try these six tips:

1. Smart Shopping: If you have a sweet tooth, avoid buying sugar-laden snacks. Small, prepackaged bags of plain popcorn, pretzels, vanilla wafers, gingersnaps and animal crackers are typically low in fat and calories. Not your style? For a little more sweetness, try low-fat options like sugar-free candies, licorice and fruit chews. Watch how much you buy, too.
2. Give It All Out: Why hang onto it? Looming leftovers can get you into trouble. When trick-or-treaters arrive, pile their bags full. You'll be the coolest neighbor on the block. Remember, candy out of sight is out of mouth.
3. Take It to Work: Don't keep extra candy around your home, particularly when it's in plain view. Want to see it disappear? Leave them in your kitchen for coffee-breakers. You'll be the life of the party when you bring a bowl to your next team meeting. Give your co-workers a sugar rush and get in good with the boss.
4. Send It to School: Be the dutiful parent. Sign up to bring treats to the next birthday party, science fair or PTA meeting. It's a small gesture with big rewards.
5. Donate It to Charity: Somewhere, there's a family less fortunate than yours. Give back to your community. Package up your extras and take them to a local shelter or halfway house. Larger gifts may even be tax-deductible. Find creative ways to donate in your neighborhood.
6. Throw It Out: When you've exhausted all other alternatives, head to the trash. Guilty? Don't be. You'll feel worse at the scales after eating what's left.

Halloween Tips

2005-10-28T12:47:00.000-05:00

Halloween brings back visions of buckets of candy, caramel apples, and tons of sugary snacks. It's only once a year, but afterwards Halloween lingers for weeks as the candy disappears. Choose to let Halloween be a fun family holiday and not just a sugary candy rush. Here are a few great recipes to keep the spirit of Halloween alive without totally blowing all your hard work.

Witches Brew- Mix orange and grape Sugar Free Kool-Aid by directions to create a black drink. Add your favorite sweetener and fill a latex glove with water and freeze. Add the gloved spooky hand to your brew to keep chilled.

Baked Apples- 1 small apple per person, 1 tablespoon Sugar Twin Brown sugar, dash of cinnamon. Core the apples and peel a 1-inch strip from around center of apple. Place upright in baking dish. Pour brown sugar and cinnamon into center of apple. Pour water into baking dish to ¼ inch depth. Bake uncovered 350 degrees until tender, about 30-40 minutes. Spoon syrup created from baking over apple several times during baking. Voila! A great treat and good for you too!

Add Fitness to your Daily Routine

2005-10-25T11:46:00.000-05:00

If you find you can't devote enough time to getting in shape as you would like, there are still plenty of ways you can keep your body active while going about your normal routine.

Try to use stairways instead of elevators whenever possible.
If you can walk there or take a bike, let your body burn energy instead of taking your car.
If you are driving, instead of wasting time looking for a good spot, park further away and walk a couple extra blocks.
Turn your housework into a fitness challenge: Sweep and mop using as much energy as possible, exaggerating your arm movements. Fold your clothes and do a couple sets of squats at the same time. Whatever you're doing try and incorporate in some sort of routine that gets your muscles working and heart rate moving.
And if you absolutely can't miss your favorite show on TV, try doing some sit-ups and push-ups while you watch or during commercials.

Calorie Burner Tip Sheet

2005-10-17T16:30:00.000-05:00

Cutting 100 calories can be easier than you thank with everyday activities.

The following activities will burn 100 calories in a healthy person who weights up to 150 pounds. For the rest of us, our heavier weights mean we will burn more calories.

As always, consult with your doctor before doing any physical activity.

Sunday: Mow the lawn (using manual mower) for 25 to 30 minutes.
Monday: Clean/vacuum/mop floor for 25 to 35 minutes.
Tuesday: Ride your bicycle for 20 to 30 minutes at around 5 ½ mph.
Wednesday: Paint with a brush for 35 to 40 minutes.
Thursday: Stack firewood for 15 to 20 minutes.
Friday: Play tennis for 20 to 25 minutes.
Saturday: Wash and wax car for 20 to 25 minutes.

Tip of the Week

2005-10-13T09:19:00.000-05:00

You don't need to work yourself to death on fitness machines or hang out in stinky gyms to get some healthy exercise.What's wrong with just getting out and having some outdoor fun while you burn away the calories? Here's a few fun things to do outdoors this fall that don't involve long workouts or tiresome treadmill treks.

1. Swing With The Kids -- Take the kids to the park and give them a push. Try to get your whole body into it and push with your legs, hips, arms and shoulders. Don't overdo it but see how much stamina you have. You can even make a game of it and try to do 100 pushes. Your kids are sure to have fun with it, too.

2. Pedal Some Pounds Away -- Dust off the old bike and take a ride. Just 30-minutes at a moderate pace will consume about 250 calories. Think what that adds up to if you stay with it several days a week.

3. Throw a Frisbee -- Hey, its fun...and it gets you outside and can really burn some calories. And, its a great way to spend more fun time with your family.

4. Jump Rope -- This will really burn some calories but be sure you are up to it before you try. If you haven't jumped in a while, take a rest every few minutes and cool down before starting again.

So get out in the fresh fall air and have some fun. As always be sure to check with your doctor before beginning any strenuous exercise. If these tips don't appeal to you, you can always take a nice walk.

Pizza! Pizza! Pizza

2005-10-11T08:57:00.000-05:00

You couldn't convince your friends to order a pizza with less cheese? Before you dive in, grab a few paper napkins and sop up the oil that's sitting on top of all that melted cheese. You will save yourself several grams of fat (and calories) per slice!

Tip of the Week

2005-10-06T09:03:00.000-05:00

How Do You Season Your Food?

You don't have to bore yourself with flavorless fish, chicken and meat. You can easily heat things up with hot peppers and sauce. If you like your foods with a little kick have these on hand for firing up everything from eggs to potatoes. Putting some heat in your food provides low-fat intensity, which eliminates the need for mayonnaise and other fattening additions. If you prefer the taste of sweet in your dishes enhance flavor with sweet tasting spices instead of sugar: allspice, anise, cardamom, cinnamon, cloves, ginger, mace, nutmeg.

Tip of the Week

2005-09-28T08:45:00.000-05:00

Do You Feel Overworked and Stressed?

Today’s fast paced world can drain your energy quickly and it’s hard to find the time to recharge during the day. Follow these simple tips to free yourself from the shackles of exhaustion.

1. Get More Physical. Once your body adjusts to more activity, you will feel invigorated. Please remember to always speak to your doctor before starting any exercise program.

2. Get Plenty of Sleep. Most people need 6-8 hours of sleep per night to function their best. Make sure that you are getting the amount of sleep your body requires. If you lack energy, try going to bed earlier at night.

3. Stressed? Stress is one of the primary causes for exhaustion and fatigue. MAKE THE TIME to “wind down” for yourself. What relaxes you?

4. Bottoms up! You’ve heard this repeatedly … drink your water. Make sure and get in your 64 oz. of water a day or more.

Low Salt Diet

2005-09-26T16:13:00.000-05:00

You may be surprised to learn that many cuts of uncooked poultry contain added sodium.

To identify those cuts, check the label for these words: “Contains a solution of water, salt, and sodium phosphate.”

Diet Tip of the Week

2005-09-22T09:02:00.000-05:00

If you're trying to lose weight, in can be hard to suppress the urge to check the scale often. It's better to exercise some restraint, though, because it's very normal for body weight to fluctuate a few pounds from day to day - or even within a day. For example, if you have a large meal, you could weigh as much as 5 pounds more immediately afterwards. If you eat food that's high in sodium, you're likelier to gain a few pounds of water weight in the short term.

The solution: Weigh yourself no more than once a week. You'll get a more accurate picture of how well you're losing weight over time.

No, thank you

2005-09-21T13:04:00.000-05:00

Refuse With Style!

There are some people who never have to worry with weight loss, and then there are those that probably should worry, but don’t care enough to do so! These two types of individuals are many times those that challenge dieters the most as they attempt to change their lifestyles and feel better in the process.

What do you do when someone offers homemade treats, candy or a second piece of company cake? Don’t think it’s impolite to say "no, thank you." Refuse with style! Be friendly, tactful and most of all strong! Remember, you are working on a better you with a healthier lifestyle...keep up the effort!

What a Nut!

2005-09-15T10:24:00.000-05:00

As small as they are, almonds are nutritional WHOPPERS.Almonds are:

· High in protein - 1oz of almonds = 6g of protein
· High in monounsaturated fat - the good fat associated with reducing risk of heart disease.
· Rich in important minerals, including calcium, magnesium and phosphorous.
· Higher in fiber than most nuts
· A good source of vitamin E (the browner the nut, the better)

Midday Pick-Me-Up

2005-08-31T08:47:00.000-05:00

Most of us are in dire need of a pick-me-up midday, so it is imperative we know which snacks are best for maximum energy without the subsequent pitfall. Remember this simple rule: Mix carbs and protein. Try some of these carb-protein combos:
· Carrots and hummus
· An apple and cheese
· Fruit and nuts
· Whole-grain* crackers and peanut butter
· Instant soups containing beans (lentil, minestrone)

*Whole grains contain complex carbohydrates that sustain your energy level longer than simple carbs found in pretzels and candies. Whole grains are also good sources of Vitamin B, which is believed to relieve stress.

Unconscious Eating

2005-08-10T13:12:00.000-05:00

Unconscious eating tends to lead to increased calorie consumption. Set time aside to eat your meals without watching the television, working on the computer, or reading a paper. This way you will savor and appreciate your foods, and also know when you have reached a healthy level of satiety - meaning you stop eating before you are stuffed.

Did You Know?

2005-08-04T09:46:00.000-05:00

That blueberries are youth berries. Even frozen blueberries are so packed with antioxidants that just 1/2 cup can double the antioxidant power of most people's diets--something that experts suspect will slow down your aging clock. Blueberries actually reversed memory loss in one animal study!

Diet Tip

2005-08-03T10:51:00.000-05:00

If you eat white bread, you're eating vitamin-fortified starch. Whole wheat bread has fiber, important nutrients such as selenium and copper, and a treasury of other healthy ingredients. Maybe that's why whole-grain eaters seem to have less diabetes, breast cancer, and heart disease. Just don't be fooled by a dark color: Unless the first ingredient includes the word "whole," it isn't whole wheat bread.

Have Patience

2005-07-26T08:52:00.000-05:00

Whether you are starting an exercise routine or a new diet it is going to require patience and persistence. Your did not become who you are over night, so don't expect you behaviors to change in a day or two. Begin slowly. Choose one or two aspects of diet or exercise to focus on. It could be a five-minute walk or taking two flights of stairs. It could be keeping track of your calories 5 days out of the week or eating a fruit once a day. Do whatever it takes to get you moving in the right direction.

That is so true! 11 weeks ago I started going to the LA Weight Loss Center in my area. To date, I have lost almost 18 pounds! I still have a few more pounds to go but each day I'm moving closer to my goal weight. If you are thinking about going on a diet I suggest you check out the LA Weight Loss Center in your area.

Sleep! It's good for you!

2005-07-18T12:26:00.000-05:00

A recent study shows that America is the most sleep-deprived nation. Perhaps due to our strict work ethics and busy lives, many Americans have been treating sleep as if it were an option. The study also found that pessimism, crankiness, and overall stress is linked to a lack of sleep.

To stay healthy and combat stress, make sure to schedule in a good amount of sleep as priority.

Don't Forget to Eat Breakfast!

2005-07-05T12:24:00.000-05:00

Breakfast gets you going in the morning and provides a jump-start to your metabolism. Studies have shown that people who eat breakfast are less likely to overeat later in the day.

Try oatmeal topped with strawberries, light whole wheat toast with peanut butter or a fruit smoothie made with berries and yogurt.

Be comfortable in your own skin...

2005-06-30T09:01:00.000-05:00

In real life, models don't look exactly as seen in magazines. Photos in magazines are almost always doctored up to make the models look nearly perfect. Muscles are toned, body parts are lifted or cropped, and flaws are minimized or even deleted. So don't get caught up in comparing yourself to a 'false ideal'. Focus on your own goals and feeling healthy and comfortable in your own skin.

Rewards

2005-06-22T09:07:00.000-05:00

Don't forget to reward yourself for making positive changes in your diet and exercise program, but not with edible goodies. Instead, why not treat yourself to a facial or a manicure or a trip to the movies. Or maybe even a new pair of shoes you have been eying for the past month.

Nutrition Tip of the Day

2005-06-21T15:03:00.000-05:00

Stay active to help boost your metabolism and increase your energy! If you have trouble finding time to excercise, start small: park far away from the door at the shopping mall or work, take the stairs instead of the escalator or elevator or take a walk after dinner with your family instead of watching TV. Every bit counts!

Don't Yo-Yo Diet

2005-06-17T08:51:00.000-05:00

Starving the body by going on a crash diet may bring about weight loss in the short term but can lead to weight gain problems in the longer term. Those who constantly yo-yo diet may actually slow their metabolic rate down, which will result in your body becoming more efficient at storing energy and leading to weight gain rather than loss!

Heath Tip - Move More

2005-05-09T11:02:00.000-05:00

Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

Yo-Yo Diets

2005-04-14T08:39:00.000-05:00

Don't yo-yo diet. Starving the body by going on a crash diet may bring about weight loss in the short term but can lead to weight gain problems in the longer term. Those who constantly yo-yo diet may actually slow their metabolic rate down, which will result in your body becoming more efficient at storing energy, leading to weight gain rather than loss!

Excuse #1

2005-04-12T16:32:00.000-05:00

"I can't get up early and work out. I need my sleep." Is this an excuse you have heard often? If so, you may want to focus on your source of motivation. If your goal is to work out in the morning, that should be the first thing on your mind as soon as you get up. The visualization of the workout should be the first thing you see in the morning. Work on being more focused. Try to go to bed 30 minutes earlier to get your extra 30 minutes of sleep. This will allow you to get your workout in and gain a healthier lifestyle!

No Time to Exercise?

2005-04-11T09:03:00.000-05:00

Don't consider exercise an 'all or nothing' activity. Small bouts of exercise throughout the day add up! If you know you won't be able to get to the gym or to fit your regular routine in, try doing just ten minutes of moderate activity three times that day. For example, a morning, afternoon, and evening walk will leave you with similar benefits to those that you would have gotten at the gym during a 30-minute workout.

Valentine's Day Chocolate

2005-02-14T10:00:00.000-06:00

Finding it difficult to avoid chocolate on Valentine's Day? There's no need to avoid it completely — a little dark chocolate is OK starting in Phase 2.

The following are general guidelines for year-round chocolate consumption.

Darker is better. Plain chocolate bars are often labeled with a percentage of cacao (50 percent, 70 percent, etc.). The higher the percentage, the more antioxidants it contains.

Limit milk chocolate consumption. This variety tends to contain a lot of sugar.

Less is more. Don't overdo it when eating chocolate. While it may contain beneficial compounds, it can still be a diet buster. One good way to limit intake is to melt a small amount of chocolate and use it as a fruit dip (Phase 2). The fruit will help fill you up faster. Check the Foods to Enjoy and Avoid list for recommended fruits.
Treat chocolate as a treat. Eating it only on special occasions like Valentine's Day will help ensure that you don't compromise weight-loss efforts.

Stress Overload

2005-02-11T08:45:00.000-06:00

Does your nine-to-five seem more like try-to-survive? You're not alone. Jobs are often the biggest sources of stress. What can you do at work to keep you from stress overload that leads to stress overeat? Find your escape hatch at work, or better yet, find several.

Take a less-stress stroll, do a stress-lowering workout at lunch or call a friend or family member for some stress-relieving venting. What are your escape hatches? Remember, a healthy calorie controlled diet in itself can decrease the stress in your life.

The Month After Christmas

2005-01-06T09:54:00.000-06:00

'Twas the month after Christmas,
and all through the house,
nothing would fit me, not even a blouse;
The cookies I'd nibbled, the eggnog I'd taste,
all the holiday parties had gone to my waist;

When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber),
I'd remember the marvelous meals I'd prepared,
The gravies and sauces and beef nicely rared;
The wine and the rum balls; the bread and the cheese,
and the way I'd never said, "No thank you, please."

As I dressed myself in my husband's old shirt,
and prepared once again to do battle with dirt,
I said to myself, as only I can,
"You can't spend a winter disguised as a man!"

So, away with the last of the sour cream dip.
Get rid of the fruit cake, every cracker and chip.
Every last bit of food that I like must be banished,
'til all the additional ounces have vanished.

I won't have a cookie--not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.

I'm hungry, I'm lonesome, and life is a bore,
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet

Getting Back on Track After the Holidays

2004-12-28T15:37:00.000-06:00

The Holidays are over, for better or worse—now what? Whether you strayed from the diet or not, it may take a little work to return to your normal routine. Here are a few steps to get you back on track.

1. Get rid of leftovers. Turkey can be made into healthy dishes, but mashed potatoes and pumpkin pie (if you allowed yourself these treats) should be thrown away. If you don't want to waste food, have your relatives take home the leftovers, or donate them to a local shelter.

2. Clean your kitchen. Make sure no unhealthy foods have crept back into the cupboards over the holiday. Take a trip to the grocery store to replenish your healthy snacks.

3. Return to Phase 1. If you overindulged, you may have to go back to Phase 1 in order to eliminate cravings. Don't think of it as starting over; instead, look at it as a way to avoid packing on the post-holiday pounds.

4. Get back to the gym. Dive right back into your normal exercise routine. It's easy to avoid exercising during this time of the year, but resist the temptation, and you'll help keep off extra holiday weight.

Easy, Sneaky Exercise Tricks

2004-12-10T15:00:00.000-06:00

It's tough to find time for exercise, especially during the holiday season. But small changes in your daily activities can burn calories. Here are three easy ways to slip working out into your schedule.

1. Ditch the mixer. Stir your favorite cake batter by hand for an upper-body workout.

2. Be a squatter. Work your body's largest muscles--your thighs and buttocks--by squatting, rather than bending, when, say, pulling the roaster from the bottom cabinet or picking up your nephew. Another bonus: It protects your lower back from strain.

3. Use a hand basket to shop for groceries. You'll increase the strength in your biceps, shoulders, and back.

IMPORTANT HEALTH NOTICE

2004-12-02T11:47:00.000-06:00

CONCERNED ABOUT TOO MANY CARBS IN YOUR DIET?

For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting medical studies.

1. The Japanese eat very little fat and suffer fewer heart attacks than Americans.
2. The Mexicans eat a lot of fat and suffer fewer heart attacks than Americans.
3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.
4. The Italians drink excessive amounts of red wine and suffer fewer heart attacks than Americans.
5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.

CONCLUSION: Eat and drink what you like. Speaking English is apparently what kills you.

Great Quote!

2004-11-22T16:23:00.000-06:00

What we're really talking about is a wonderful day set aside on the fourth Thursday of November when no one diets. I mean, why else would they call it Thanksgiving? ~ Erma Bombeck

Low-Carb Chocolate You'll Love

2004-11-18T09:29:00.000-06:00

Now that I'm on a low-carb diet I have been searching for low-carb chocolates to satisfy my chocolates needs. The following article is from eDiets. I can honestly say that the Low-Carb Russell Stover Chocolates are great!

Low-Carb Chocolate You'll Love
By Dr. Nancy Tice
eDiets Physician and Psychiatrist

A few months ago we took a look at some low-carb chocolate bars. I was immediately besieged by people upset that I had left out their favorite low-carb chocolate treats. So, here is round two of the chocolate taste tests. There have been some exciting new additions to the low-carb chocolate shelves and well, a few not-so-wonderful additions as well. Let’s take a look.

Russell Stover Chocolates:
I got the largest number of emails about Russell Stover Chocolates. They are fairly new to the low-carb chocolate world but have released a large number of low-carb offerings. Testers universally loved the Russell Stover treats saying they were smooth and creamy. At 0.1 of a gram of impact carbs for the Mint Patties, 0.2 of a gram of impact carbs for the Toffee Squares and 1.2 grams of impact carbs for the Pecan Delights... these candies are very low in carbs, while being big on taste!

Z-Carb:
Z-Carb bars are brand new to the low-carb chocolate world. Z-Carb was created to satisfy the desires of the chocolate lover. Testers said it was great in taste, with a smooth and creamy consistency. Z-Carb truly deserves to be called gourmet chocolate. This guilt-free pleasure contains zero carbohydrates, zero sugar and provides you with all the natural health benefits of chocolate. Z-Carb has 70 percent of your daily value of calcium as well as a natural ingredient, inulin, which helps you absorb this calcium. And for those sensitive to sugar alcohols this bar is laxative-free. It is what you chocoholic carb counters have been waiting for! The bars are available at 7-Eleven, Wal-Mart, Walgreen's, HEB, Duane Reade and the Z-Carb website (www.zcarb.com).

Hershey’s:
While I love Hershey’s chocolate, and have fond memories of visiting the chocolate factory as a kid, their low-carb offerings did not do as well with tasters. The exception to this was the low-carb Reese's peanut butter cup which was universally loved and felt to be "almost as good as the real thing". The regular chocolate bars come in three flavors: chocolate candy, chocolate candy with almonds and chocolate candy with soy crisps. Testers felt the consistency was a bit waxy and didn’t have a great flavor. There was also a bit of an aftertaste.

Manufactured using sugar alcohols and fiber, the bar contains 1 gram of sugar per 1.1 oz. bar and has 20 percent fewer calories than a regular Hershey's candy bar.

In case you missed our prior review, here’s a recap of some of the brands we tested back then:

Torras:
One of the hands-down favorites was chocolate from a company called Torras. They have a large assortment of chocolate bars and candy that is really phenomenal. While they are in Trader Joe's on the West Coast, negotiations are underway for their products to appear in more stores. Meanwhile, you can go to www.carbsmart.com to view and purchase their entire line. Standouts on the taste test were the Torras Sugar Free Mousse Pillows in various flavors and Hazelnut chocolate bars.

Pure Delite bars:
Pure Delite bars also did very well. Some tasters said they were absolutely the "best" chocolates you'll find that are low carb! Depending upon where you shop, you'll pay anywhere from $1.48 to $2.49 a bar. It definitely pays to shop around -- the best deal we've found is at Wal-Mart, where they sell for $1.48 per bar. Depending on the flavor you choose, each bar will have net impact carbs of 1 to 2.4 grams. These bars are also sweetened with maltitol, which may have a laxative effect (if a large quantity is eaten).

CarboLite:
Their selections of Dark Chocolate, Milk Chocolate, Milk Chocolate Almond and Milk Chocolate Crisp offerings didn’t do quite as well on the taste tests, with some people saying they had a dry or waxy quality to them (rather than being creamy like other brands) though these chocolates are more widely available than the Pure Delites. We've found CarboLite Bars in the supermarket, major drug stores (like CVS and Walgreen's) and even in major discounters (like Wal-Mart).

Atkins Nutritionals:
Atkins Nutritionals boasts the Endulge chocolate bars. In taste tests we conducted, these chocolates also scored high. They are a good-tasting chocolate bar as well. What's more, Endulge bars have more flavor options than others on the market. Endulge Chocolates are available in Caramel Nut Chew, Chocolate, Chocolate Crunch and Peanut Butter Cups. Of the varieties we sampled, the Peanut Butter Cups are definitely close to the real thing -- reminiscent of the Reese’s Peanut Butter Cups. The Carmel Nut Chew reminded us of a Snickers bar -- it's a nice creamy caramel with lots of nuts.

WEIGHT CONTROL ADVICE

2004-11-09T11:25:00.000-06:00

You can do it your way!

You can succeed without using advertised diet programs, special foods, supplements or drugs. 25% of the people lose 10% or more of the original weight and kept it off for at least one year. 13% of all surveyed dieters keep at least 10% of their original weigh off for 5 years or more.

What most people did to successfully maintain their weigh loss for at least a year:

• Over 80% Exercised at least 3 times a week. E.g. walking or jogging
• More than 70% of the people increased physical activity in their daily routine (parking their car further away).
• About 70% reduced the amount of food consumed per meal.
• Near 70 % eat fewer fatty foods.
• Close to 70% eat less sweets and junk food.
• Over 65% eat more fruits and vegetables.
• More than 63% stop snacking between meals.
• Above 60% drink less alcoholic drinks.
• About 60% eat more frequent, smaller meals.

5 ways to Avoid Halloween Temptations

2004-10-31T10:34:00.000-06:00

Sometimes it seems as though Halloween is just an excuse to gorge on a whole lot of candy. If you're afraid you won't be able to resist temptation, you don't have to give in without a fight. Here are five strategies to survive the holiday without compromising your diet.

Provide healthy alternatives for you and your kids. Keep a ready supply of nuts, cheese sticks, and fresh fruit on hand throughout the day. By filling up on healthy snacks, you'll feel less of an urge to splurge on sweets.

Donate leftover candy to a children's shelter. If it stays in your house, someone's bound to eat it. Eliminate the danger by giving your leftover candy to someone who needs it more than you do.

Establish a "no leftovers" rule at the office. For all your careful preparation at home, it's sometimes hard to avoid leftover candy at work. Pack South Beach-friendly snacks the night before so you're prepared with alternative munchies.

Don't get taken in by clearance sales. After Halloween is over, stores will try to move as much Halloween merchandise as possible. By avoiding the candy aisle altogether, you won't be tempted to take advantage of the lower prices.

Allow yourself one splurge so you don't feel deprived. No one said you should have no candy at all during Halloween. It is, after all, a holiday that comes but once a year. Treat yourself to one or two small pieces of dark chocolate and move on with your diet.

Add Fitness to your Daily Routine

2004-10-20T16:32:00.000-05:00

If you find you can't devote enough time to getting in shape as you would like, there are still plenty of ways you can keep your body active while going about your normal routine.

Try to use stairways instead of elevators whenever possible.

If you can walk there or take a bike, let your body burn energy instead of taking your car.

If you are driving, instead of wasting time looking for a good spot, park further away and walk a couple extra blocks.

Turn your housework into a fitness challenge: Sweep and mop using as much energy as possible, exaggerating your arm movements.

Fold your clothes and do a couple sets of squats at the same time.

Whatever you're doing try and incorporate in some sort of routine that gets your muscles working and heart rate moving. And if you absolutely can't miss your favorite show on TV, try doing some sit-ups and push-ups while you watch or during commercials.

Yoga Break: Desk Yoga for Neck Tension

2004-10-17T10:37:00.000-05:00

Often we express stress in our necks and jaws. Without even noticing, we tense in this areas, blocking our breath, decreasing our circulation, and sometimes provoking a headache.

Luckily, we can avoid these symptoms by taking a break to relax the neck. This practice can also help if your headache has already started. Here's how to reduce it:

While seated, interlace your fingers and place your hands on the back of your head. Allow your head and arms to relax forward and your chin to travel toward your chest. The weight of your head and arms, combined with gravity, will begin to release your neck and reduce or eliminate your headache.

Remember that an ounce of prevention is worth a pound of cure-for best results, try this before your headache comes on.

Lunchbox Makeovers

2004-10-13T12:20:00.000-05:00

Your school-age child needs a healthy diet just as much as you do. The number of overweight children in the United States has doubled in the last 30 years while parents and doctors struggle to put an end to this growing health crisis. You can start by making over your child's lunch with a few easy changes.

Replace high-fat lunch meats like bologna and honey ham with lower-fat deli meats like roast turkey or lean ham, or even grilled chicken breasts.

Replace white bread with 100% whole wheat bread or multigrain breads.

Replace fried chips and high-fat snacks with plain popcorn, cheese sticks, nuts, or veggies.

Replace fruit in syrup with fresh fruit or fruit packed in its natural juices.

Replace cookies and cakes with yogurt, sugar-free Jell-O, or sugar-free pudding.

Replace sugary fruit drinks and sodas with milk, water, or diet sodas.

An Update and a Joke

2004-10-12T16:00:00.000-05:00

I've been a bad blogger as of lately. It's not because I have nothing to say, it's because there doesn't seem to be enough hours in the day. In any case, I'm still doing good on the South Beach Diet. After Phase I, I lost 13 lbs. Now I'm on Phase II, I weighed myself this morning but haven't lost anything more according to my scale. Which is okay, that happens. When I was on the Jenny Craig diet a few years ago I would loose nothing one week and five pounds the next. So I'm not too worried about it. I was able to wear a pair of jeans that I hadn't been able to comfortably wear just a few weeks ago.

I snagged this from Dick. It's pretty funny. Enjoy!

Q & A on diets/exercise

(Isn't it time to clear the air once and for all?)

Q: I've heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart is only good for so many beats, and that's it...don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: How can I calculate my body/fat ratio?
A: Well, if you have a body, and you have body fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good.

Q: Aren't fried foods bad for you?
A: You're not listening. Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?
A: Are you crazy? HELLO ...... Cocoa beans ... another vegetable!!!It's the best feel good food around.

Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?
A: Hey! 'Round' is a shape!

The “yo-yo” effect

2004-09-23T09:02:00.000-05:00

Don't lose sleep over things you cannot change. Wash away guilt. It's not worth it. Strive for balance of health, fitness, nutrition, and happiness. - Denise Austin

Day 3 of my diet went off without a hitch. Someone had brought in a Apple Cinnamon Loaf and I didn't even have a slice. I'm so very proud of myself!

The "yo-yo" effect

The "yo-yo" effect – sometimes called "weight cycling" – happens when people cut their calorie intake, lose a substantial amount of weight but eventually gain it all back. In fact, it’s common for yo-yo dieters to gain back even more weight than they lost.

There are different causes for the yo-yo effect. In many cases, people hoping for rapid weight loss cut their calories too drastically with extreme diet plans and, in the end, hunger and cravings win out.

Another common scenario: Many people reduce their calories without doing even moderate exercise. Without activity, the body tends to lose not only fat but lean muscle mass. And with body mass lost, the body becomes even less efficient at burning calories, it becomes much easier to gain weight, and the vicious cycle continues.

Your Waistline Will Thank You

2004-09-22T11:34:00.000-05:00

Aging is 70-percent lifestyle. To stay young, eat right, exercise regularly, and keep a positive attitude. ~ Denise Austin

Day 2 of my diet went much better than the first day. I adjusted my portions size and didn't feel as hungry as I did on Monday. Today is going pretty good, too.

Fitness Tip

Bad news for suburb dwellers—living on the fringe may translate to extra pounds! In a recent study, researchers compared city dwellers to suburbanites in order to see who was healthiest. To their surprise, they found that those living in the burbs weighed more and exercised less. The reason? Experts speculated that because suburban communities are so spread out, people were more likely to drive to the store and other locations than walk. They also found that long commutes to work and back created a time crunch, replacing time for fitness with time spent in the car.

But don't worry—you don't have to pack up and move! Instead, fight the trend by picking up on the habits of urbanites—pound the pavement whenever possible instead of firing up the engine, and make time in your busy day for a workout. Your waistline will thank you!

Day 2

2004-09-21T09:11:00.000-05:00

Be careful about reading health books. You may die of a misprint. – Mark Twain

Well I made it through Day 1 without breaking down. I was a little hungrier than I should have been which means I was a little too stingy with my portions. I’ve made adjustment with today’s menu plan. I’ll report back tomorrow and let you know how today went.

Weight control advice

The Best Diet is no diet at all but a lifetime commitment to better choices!

Many studies have proven that all diets have a temporary effect! The secret to losing weight is to make permanent choices in what we do. Here we have some simple long term commitments:

• Commit to whole wheat bread
• Drink fruit juices instead of soft drinks
• Always select fruits as a dessert
• Start most meal with a large salad
• Use whole grains pasta, bread and rice
• Take longer to eat. It takes time for your body to send its satisfaction signal
• Always park your car far rather than near
• Use the stairs for anything less than 4 stories
• Think positively about all of the choices above.
Forming good habits is the answer to long term health!

Day One

2004-09-20T09:34:00.000-05:00

Today is the first day of my diet. So far so good. What I like about The South Beach Diet is that it is neither a low-fat nor low-carb diet. It teaches you to choose the right fats and the right carbs. I will learn to enjoy foods that taste good, satisfy my appetite, and don’t create hunger hours later. And I won’t have to count calories or restrict portion sizes! I'll let you know tomorrow how today went.

South Beach Diet vs. Low-Carb Diet

2004-09-16T12:34:00.000-05:00

I have been trying to loose the weight on my own for months now using a low-fat diet but with no success, sure I haven't gained more weight, but I haven't lost any either.

My friend Megan has been on a low-carb diet since the first of the year and she has lost a lot of weight, she looks and feels great. But she has given up a lot of food on this diet, food that she probably will never be able to enjoy again. I have thought about doing the low-carb thing but I confess, there are certain foods that I don't want to give up.

While surfing the internet I came across an article on Prevention.com called South Beach Diet Basics and after reading it I have decided to go on a South Beach Diet starting Monday. It beings with Phase 1: Two Weeks of Restraint - this is the strictest part of the diet and is meant to last for 2 weeks only. According to what I read I could lose up to 13 lb depending on my starting weight. It allows ample portions of protein, good fats, and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. By the time this phase ends, my cravings for sweets, baked goods, and starches will also have vanished. Each day includes six different occasions to eat, so I should never feel hungry. If I do, maybe I'm being too stingy with my portions. Meals should be of normal size, enough to satisfy me, but no more than that. No need to measure most things.

I will keep you posted on my progress.

Childhood Obesity

2004-09-09T11:59:00.000-05:00

The childhood obesity rate is raging out of control. Concerned researchers at the American Academy of Pediatrics say as many as 1-in-3 children are overweight or obese. But as a parent, there are things you can do. Here are 10 ways to get you and your child more physically active. Put away the video games and remote control and take these steps in the right direction.

1. Ask your child to walk briskly whenever and wherever he walks.
2. Create an environment for active play both inside and outside the home.
3. Participate in activities the entire family can enjoy together.
4. Expose your child to as many different kinds of activity as possible in a nurturing, non-intimidating environment.
5. Provide opportunities for normal-weight children to safely climb, run and jump to help develop muscle strength and bone density. Consult a physician about which activities are safe for your overweight child.
6. Don’t impose adult exercise goals on young children who have an immature metabolic system.
7. Reserve at least one day each weekend dedicated to fun family fitness activities.
8. Don’t draw attention to sedentary activities. Rather, spend your energy praising your child when he chooses to be active and play.
9. Require that when he watches television, he has to do some kind of exercise or movement during commercials. If he’s watching a movie or video, turn it off every 30 minutes and ask him or her to dance, jump rope, or do crunches for 5 to 10 minutes.
10. Offer choices such as vacuum your room, walk the dog, shovel snow, dance in your room, rake the leaves or go for a bike ride.

Giving Your Face A Lift, Naturally

2004-08-27T16:14:00.000-05:00

Facial Exercises for Health and Beauty

Like any body part, your face can benefit from regular exercise. By strengthening and firming facial muscles, you can give yourself a natural facelift. The following exercises pull the muscles upward so that the skin looks firm and youthful. And, because facial muscles are small, you'll see improvements quickly.

To get the circulation going, tap lightly from the bridge of your nose upward along your eyebrows and then downward around to your cheekbones. Tap up from the sides of your mouth to each inner eye. Then out from the chin, along the jaw line to each ear. Tap sharply and quickly with the pads of your middle fingers, 20 times in small sections covering the whole face.

You can get your face glowing with an ear massage. Rub your ears in small circles between your index fingers and thumbs. Hold the top rim of your ears and pull upwards. Move down around the rim of the ears pulling gently and massaging. Pull the lobes down slightly and massage for about one minute. Massage all the cervices as well.

Massage your throat by gentle squeezing the skin up and down your throat in gentle circular motions between your thumb and fingers. Firm the jaw line with quick, gentle slaps under the chin. Do this 30 times using the back of your hand.

Face stroking is soothing and relaxing and lifts up your facial muscles. With open palms stoke upwards ten times from your chest to your jaw, alternating hands. Smooth your face with upward from the jaw, over your cheeks and along each side of the nostril. Go gently over the eyes to the forehead. Then go back down the side of the face, repeating five to ten times continuously. Next, with your middle fingers follow the bridge of your nose, out along your eyebrows, down to your cheekbones and back ten times. Then smooth downward from the forehead, holding and pressing lightly for a moment at temples. Go down and come back up along the bridge of the nose. Do this ten times.

To lift the eye area, place the base of your palm, or the pads of your fingertips, against your temples and push upwards. Suck your tongue to the roof of your mouth, making sure to keep your back teeth together. Hold for a count of ten, then slowly release and relax. Work up to a count of 20.

Exercise your mouth and lift lip lines by opening your mouth wide, as if yawning. Pull in the sides of your mouth to form an oval then curve your lips over your teeth. Slowly count to ten, close your mouth leaving you lips 1/2 inch open, feeling an outward pull. Release very slowly.

Cool down by closing your eyes and breathing deeply for a few moments. Just imagine, you're on your way to a more beautiful you in just a few minutes a day!

From DailyOM

60-Second Energy Boosters

2004-08-25T15:46:00.000-05:00

It's 4 p.m., and you're wondering how you're going to muster enough get-up-and-go to finish the day. The next time you start crashing, try one of these tips from four of the nation's top spas. Slather yourself with citrus scents. They're said to enhance energy and boost mood, so look for products infused with lemon, lime, or orange essential oils.

Chill Out With Cool Water: Run your hands under cool water for 20 seconds. Then close your eyes and, using the middle finger of each hand, tap each of the following areas five times: between your eyebrows, the tops of your cheekbones, your chin, and the area just under your nose. This stimulates the nerve endings in your face, giving you an all-over pick-me-up.

Step Up to More Energy: Walk or run up two flights of steps (about 20 stairs) twice. Land on every other step on the way up, and hit every step on the way down. It's a great way to get your heart rate and circulation going.

Wash Up to Wake Up: Soak a clean cotton washcloth in water that has been infused with a few drops of lavender or mint, put it in the refrigerator, and let it chill for 10 minutes. Then place the washcloth over your face and breathe deeply.

Feel Like a Million Mints: Brushing your teeth isn't just good for your teeth and gums, it can also pep you up. Keep a toothbrush at the office and brush with a minty toothpaste, followed by a gargle with a minty mouthwash, to stimulate all of your senses

Back Pain?

2004-08-17T08:52:00.000-05:00

Poor sitting posture can cause a tremendous amount of neck and shoulder discomfort; it’s also a frequent culprit in headaches. One easy way to start improving your sitting posture is to move back in your chair so that your hips meet the chair’s back. Manyof us, without realizing it, sit near the front edge of the seat and lean forward. If you find it difficult to keep your hips incontact with the chair back, try placing a pillow or rolled towel behind you to support your lower back.

Fitness Tip of the Day

2004-08-15T10:01:00.000-05:00

When using your gym’s free weights, it’s important to handle themas mindfully as you do during the exercises themselves. A little carelessness can result in an injury. Here are few common-sensetips:

- Use both hands when lifting weight plates and placingthem on the bar.

- Always bend your elbows and your knees when lifting plates or dumbbells from the floor.

- At the end of yourset, put the weight down gently. (Don’t drop it.)

Fitness Tip of the Day

2004-08-12T16:59:00.000-05:00

I have been wanting to learn how to skate. Now that my foot problems is behind me I have decided to start looking for a good pair of in-line skates and learn before another summer has come and gone.

Someone passed the following tip to me and I thought it was such a good one that I would share it with you.

In-line skating can be great cardiovascular activity – and lotsof fun. If you’re just starting to learn, strap on your skates and head straight for…your lawn. Walking with skates on grass or even carpeting is a great way to develop the balance you’ll need when you hit the harder (and faster) pavement.

The Fitness Tip of the Day

2004-08-11T09:02:00.000-05:00

A common strength-training mistake is to bend hands back at thewrists when lifting weights. This can result in muscle strain orother wrist injury. To help protect your wrists, keep your handsaligned with your forearms when working with weights. This ruleof thumb pertains both to free weights and to weight machines.

OFFICE ENERGY BOOSTERS

2004-08-10T11:38:00.000-05:00

Shortcut moves to wake up your mind

If you're ready for a nap by midafternoon, you're not alone. Half of all women report the energy drain that descends after lunch. Next time, try a quick, easy workout instead of coffee. The following mini-workouts to be quick and office-friendly. Do at least one move from each category.

Stairs. If you're lucky enough to have them in your office, use them—they'll get your heart pumping. Race up them as quickly as you can, then take them two at a time. Walk at a normal pace on the way down.
Jump rope. You don't need the real thing. Close your office door or find a private corner, and try these different jumps for 15 seconds each: Begin with standard jumps, then quick skips (like boxers do), next do the twist, then jump side to side, and finish with jumping around the four corners of an imaginary box. Repeat if you have time.

Chair aerobics: If you can't get away from your desk, quickly pump your arms overhead, then twist at your waist as you punch out across your body, side to side. Follow with several quick toe taps, heel lifts, and a seated jog-lift with your knees. (Slip off your shoes if you're worried about disturbing coworkers.) For a real heart pumper, try punching and jogging at the same time.

Upper-body push/pull: Sit in a chair with wheels, and grip your desk with hands about shoulder-width apart. Fingers should be on top and thumbs underneath. Lift your feet off the floor, tighten your abs, and slowly push away from the desk until you're looking down at the floor with your head between your arms. Then pull yourself slowly in until your belly touches the desk. Repeat 12 to 15 times, taking 3 seconds to push away and 3 to pull in.

Lower-body push/pull: Sit on the edge of a chair with wheels, your feet flat and hands on your thighs. (Depending on the type of shoes and hosiery you're wearing and the floor surface, you may need to remove your shoes.) Lift your toes off the floor, so only your heels are touching. Slowly push back with your heels, letting your chair roll back until your legs are fully extended. Keep your upper body relaxed. Then dig your heels into the floor, and pull your chair forward. Do 12 to 15 times, taking 3 seconds to push back and 3 seconds to pull forward.

Sit-and-pulse: Stand up from your chair, with feet about shoulder-width apart. Keeping your back straight, bend at your knees and hips as though you are sitting down. Don't let your knees move forward beyond your toes. Stop shy of touching your chair, and stand back up. Do this four times. Then squat and hold in the down position. Pulse (going up and down in a short range of motion) three times, then stand back up. Do this six times.
Desk push-up: Standing, place your hands slightly wider than shoulder-width apart on your desk. Step your feet back until you are in an angled push-up position, arms straight, but not locked. Bending your arms so your elbows point out to the sides, slowly lower your chest toward the desk. Keep your head, back, hips, and legs in line. Hold for 2 seconds, then push back up. Do 12 times.

Push-and-lift: Stand with feet about hip-width apart, knees slightly bent.
• Interlace your fingers, and hold your arms in front of you at shoulder height. Turn your palms away from you and push your arms forward, rounding your upper back to feel a stretch. Hold for 15 seconds, and release.
• Next, place your hands on your lower back just above your hips, fingers pointing down. Gently press your hands into your back, pull your shoulders back and down, and lift your chest, keeping your head level. Hold for 15 seconds.

Chair twist: Sit upright in your chair, with your left leg crossed over your right. Take a deep breath and, as you exhale, gently twist from your waist to the left, looking over your left shoulder. Keep your hips facing forward. Reaching across your body, grab the arm, seat, or back of the chair and gently pull to deepen the stretch. Hold for 10 seconds. Repeat to the other side. Stretch two times to each side.

Exercise Benefits You Cannot See in the Mirror

2004-08-03T10:26:00.000-05:00

A few weeks ago I had started a new exercise routine...actually...I just added walking everyday to my existing one. I am eager to see results but they are slow in appearing. I just have to stick with it and keep the following tip in mind.

Everyone who starts a fitness program is eager to see results – on the scale, in a favorite outfit, in the mirror. But keep a lookout for benefits that may not be immediately visible. By sticking with an exercise plan, you’ll not only look better; you’ll FEEL better in several ways:

- More energy
- More self-confidence
- Less stress
- Better sleep

And the best part of this all: These less visible benefits ultimately do make you look better too.

Some Quotes on Exercise

2004-07-28T13:20:00.000-05:00

I told my doctor I get very tired when I go on a diet, so he gave me pep pills. Know what happened? I ate faster. - Joe E. Lewis

I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. By all accounts, I should be hanging from a charm bracelet. - Erma Bombeck

I feel about airplanes the way I feel about diets. It seems to me that they are wonderful things for other people to go on. - Jean Kerr

I’m not into working out. My philosophy: No pain, no pain. - Carol Leifer

My doctor told me to stop having intimate dinners for four. Unless there are three other people. - Orson Welles

I like long walks, especially when they are taken by people who annoy me. - Noel Coward

Whenever I feel like exercise I lie down until the feeling passes. - Robert Maynard Hutchins

The trouble with jogging is that the ice falls out of your glass. - Martin Mull

My advice if you insist on slimming: East as much as you like - just don’t swallow it. - Harry Secombe

I am not a glutton - I am an explorer of food. - Erma Bombeck

I exercise every morning without fail. One eyelid goes up and the other follows. - Pete Postlethwaite

The odds of going to the store for a loaf of bread and coming out with ONLY a loaf of bread are three billion to one. - Erma Bombeck

Be careful about reading health books. You may die of a misprint. – Mark Twain

Grandma started walking for her health when she was 60. She's now 97 and we don't know where the heck she is!

2004-07-26T16:53:00.000-05:00

Reason to Smile:
Every 7 minutes of every day, someone in an aerobics class pulls a hamstring.