Slim Belly Workout

Lose up to 4 pounds and 3 inches in 7 days with this incredibly effective, easy-to-follow routine

By Marianne McGinnis, Prevention

Surprise! Good ol' crunches are one of the fastest ways to firm your midsection. (Hate crunches? Bear with us.) Thanks to 5 decades of research and nearly 90 studies, scientists have zeroed in on the best moves to flatten your belly. The secret is to really fatigue your abs—not an easy task, because they're used to working all day to keep you standing tall. But we created a routine that, when combined with regular cardio, does it in just four moves.

We know for sure because we had nearly a dozen women road-test the program as part of our Prevention Fitness Lab. "I couldn't believe the difference a few days made," says Gwen Hoover, 48, of Fogelsville, PA, who whittled more than 2 inches off her middle, lost 14% of her belly fat, and dropped nearly 4 pounds in just 1 week. Even our slimmest testers saw impressive results. At 5-foot-6 and 125 pounds, Rachelle Vander Schaaf, 49, of Macungie, PA, wasn't expecting to see a big change, but she shaved more than 3 inches off her belly—without dieting. You can, too. Start now and show off an all-around leaner belly for the rest of the summer season.

Program at a Glance
3 days a week: Do the four-move Slim Belly routine on 3 nonconsecutive days to tone your midsection.

5 days a week: Do 30 to 40 minutes of cardio, such as brisk walking, swimming, jogging, or bike riding, to burn off belly fat. You should be breathing hard but still able to talk in short sentences.

Everyday: Watch portions and fill up on whole grains, vegetables, fruits, lean protein, and healthy fats to maximize results. Aim for 1,600 to 1,800 calories spread evenly throughout the day. To keep tabs on your eating, go to prevention. com/healthtracker.

Target Deep Belly Fat: The fattest way to flatten.

Sample workout schedule
Monday: Abs and Cardio
Tuesday: Cardio
Wednesday: Rest
Thursday: Abs and Cardio
Friday: Rest
Saturday: Abs and Cardio
Sunday: Cardio

Slim Belly Workout
Do 3 sets of each move, performing as many reps (1 second up, 1 second down) as possible until you feel a burning sensation in the muscles you're working or you can no longer maintain proper form. rest 15 seconds between sets. You'll likely be able to do more reps during earlier sets and exercises—and that's okay. After you can do 50 reps or hold a plank for 2 minutes for most sets, try the harder variations, change the order of the exercises, or do the moves after another type of workout.

1. Hipless Crunch
This variation better targets abs by preventing hips and upper body from helping you lift.

Lie on back with legs lifted and bent, calves parallel to floor, and feet relaxed. Cross arms over chest with hands on shoulders. Contract abdominal muscles and lift head, shoulders, and upper back about 30 degrees off floor. Lower without touching head to floor. Exhale as you lift; inhale as you lower. Prevention Fitness Lab testers averaged 25 reps per set.

Make it easier: Rest calves on a chair and extend arms down at sides.
Make it harder: Extend legs straight up.
Trim Your Waistline: 12 Belly-flattening moves from The Biggest Loser.

Tips:
- Don't pull chin toward chest.
- Focus on abs doing the work; imagine sliding rib cage toward hips.
Stop when:
- You start pulling or jerking up with head, neck, or shoulders.
- You can't keep neck or shoulders relaxed.

2. No-Hands Reverse Crunch
Instead of keeping arms at sides, where they can help abs, anchor them overhead to activate more belly muscles. Lie faceup with arms overhead and hands grasping a heavy piece of furniture or railing. Raise feet into the air with legs bent. Contract abs, press back into floor, and lift hips off floor. Exhale as you lift; inhale as you lower. *Prevention Fitness Lab testers averaged 21 reps per set.

Make it easier: Do the move with arms down at sides.
Make it harder: Straighten legs.
Get Up and Move: Use those legs to walk off a size with this workout.

Tips:
- Feel the contraction in abs, not in back or legs.
- Tilt pelvis.

- Think of lifting up instead of pulling knees toward chest.

Stop when:
- You can't lift hips off floor without jerking.
- Neck and shoulders are tense.

3. V Crunch
This exercise gets your upper and lower body moving simultaneously to recruit the maximum number of muscle fibers in your midsection. Balance on tailbone with legs bent, feet off floor, and arms bent at sides. Make sure back is straight and chest is lifted. Lean back and extend arms and legs, then pull back to start position. *Prevention Fitness Lab testers averaged 11 reps per set.

Make it easier: Grasp sides of thighs with hands.
Make it harder: Hold a 3- to 5-pound dumbbell in each hand.

Tips:
- Eyes gaze straight forward; keep chin parallel to floor.
- Don't let back curve or shoulders rise toward ears.

Stop when:
- You can't keep arms or legs up.
- You can't keep chest lifted.
- Back or neck starts to hurt.

4. Side Plank
Static balancing moves like this one are challenging because your deepest abs work really hard to hold your core in midair. Do them after crunches to ensure complete fatigue—and firm abs from every angle. Lie on right side, elbow beneath shoulder, feet stacked, left hand on hip. Contract abs to lift hip and leg off floor. Hold until fatigued, noting your time. Do 3 sets before switching sides.

*Prevention Fitness Lab testers averaged 19 seconds per side for each set.

Make it easier: Bend legs and balance on bottom knee and side of lower leg.
Make it harder: Straighten top arm toward sky.

Target Deep Belly Fat: Walk off belly fat with this fun program.

Tips:
- Keep head, neck, torso, hips, and legs all in one straight line.
- Don't sink into shoulder—press elbow into floor and lift torso.

Stop when:
- Hip is sagging toward floor.
-Neck, shoulder, or back hurts.
- You can't keep body in line.

16 Foods Dieters Can't Live Without

Calling all dieters: Are you tired of eating the same old stuff? Would you like something new and different to wake up your taste buds? We asked readers on the WeightWatchers.com message boards to tell us what diet-friendly foods and drinks they just can't live without.

Now we're going to share the wealth and give you some of their best ideas. And whether you've got the mid-afternoon munchies or a late-night craving, want something sweet or something savory, none of these 16 favorites will cost you too many calories.

"Quaker Oats Low-Fat Chewy Granola Bars. They've got the size and taste of a regular candy bar. PB and chocolate are the best!"

"Fat-Free Cool Whip with anything! I could kiss the guy that invented it!"

"Pitas! I can't live without them; they have so many uses. Make pita chips or slice them into two layers and toast them for two tostada shells!"

"Ground turkey breast! The meal possibilities are endless! Whether it's sloppy joes, turkey tacos, spaghetti sauce, turkey loaf or turkey burgers … I can find a million ways to make it."

"Hormel Turkey Pepperoni — great for making pita pizzas. This has kept me from calling Pizza Hut many nights."

"Veggie Quesadillas — I eat them all the time with fat-free sour cream, and they are so filling."

"GUM! Chewing gum has saved me many a day when I wanted to eat, eat, eat."

"Folgers Cafe Latte Caramel Groove — it tastes so good."

"Grape tomatoes — great for guilt-free snacking."

"Tomato juice with horseradish and hot sauce — just like having a Bloody Mary. I like to drink it while making dinner."

"A Boca Burger, Wonder Light Bun and Velveeta Light Cheese: That makes a low-calorie cheeseburger I can't live without!"

"Diet Root Beer — add a scoop of light vanilla ice cream and have a root beer float."

"Pirate's Booty (snack food by Robert's American Gourmet). Wish this little goodie wasn't so popular because my supermarket constantly runs out of it."

"Sweet potatoes sliced into strips and 'fried' in a pan with Pam. Yum!"

"Splenda! I use it in coffee, desserts, cinnamon toast … anything! It's wonderful."

"Nonfat chocolate pudding with just a dollop of light or nonfat whipped cream … so creamy it should be illegal."

Calorie Needs: Your Magic Number

Do you know your number?

As in, do you know how many calories you should consume daily?

If you’re like most of the participants in a recent study, the answer is an emphatic no. A recent online survey of over 1,000 Americans finds that 63 percent of respondents couldn’t correctly estimate their daily calorie needs and 25 percent wouldn’t even take a guess.

The survey, sponsored by the International Food Information Council Foundation, reports that while 70 percent of participants are concerned about their weight, only 54 percent are actively trying to lose weight. But can they be successful if they don’t know how many calories they need?

“It is important to know how many calories your body needs in terms of weight loss,” says Director of Nutrition Services Pamela Ofstein. “If you consume too many calories, over consumption can lead to weight gain. Consuming the right amount of food (calories) to fuel your body — while keeping active — will maximize your weight loss.”

The fact that only 12 percent of the people surveyed actually knew their calorie needs shows how complicated the issue can be. There is no one-size-fits-all number for calorie needs. Factors like gender, age, weight, height and activity level make calculating your number a complex equation.

We’ll skip the math lesson and just give you the Dietary Guidelines for Americans provided by the US Department of Health and Human Services in 2005:

Women
Age 19-30: 2,000 calories (sedentary); 2,000-2,200 (moderately active); 2,400 (active)
Age 31-50: 1,800 (sedentary); 2,000 (moderately active); 2,200 (active)
Age 51 and above: 1,600 (sedentary); 1,800 (moderately active); 2,000-2,200 (active)

Men
Age 19-30: 2,400 calories (sedentary); 2,600-2,800 (moderately active); 3,000 (active)
Age 31-50: 2,200 (sedentary); 2,400-2,600 (moderately active); 2,800-3,000 (active)
Age 51 and above: 2,000 (sedentary); 2,200-2,400 (moderately active); 2,400-2,800 (active)

These numbers are a good place to start if you’re clueless about calories. If you are trying to lose weight, you will need a slight caloric deficit, so your number may need to be lower than the numbers above, which are for weight maintenance.

“As your weight varies or activity levels change, your needs will change as well,” says Pam. “It is important to continue to evaluate this number as you make any lifestyle changes. This is where our Nutrition Support Experts fit in perfectly. We can help you assess your needs and be sure you are meeting your nutritional requirements and getting enough calories.”

With so many variables, it’s no wonder most people are confused about calories and struggle to lose weight. Let our nutrition experts worry about the complicated calculations.

“Remember, the real key of it all is to be sure you are consuming the right amount of calories for your needs, whether your goal is maintenance, weight loss or gain,” says Pam, who recommends spreading your calories out in small meals and snacks throughout the day to keep your metabolism going.

Stay Consistent With the 'Go-To' Meal

Food for When You're Out of Ideas

You open the fridge and panic sets in. The cupboards elicit a similar response. Same for the pantry. You have no time and have to come up with dinner – and fast. But what will satisfy your hunger without requiring an hour of prep time? In the final hope that something new and exciting will appear, you open the fridge door one last time.

Take a moment, take a deep breath and relax. Before you speed off to the drive-thru as an "easy" solution to fixing dinner, consider this: there are countless "Go-To" Meals that will make cooking swift and simple. When you’re at a loss for time and ideas, you can turn to these without much thought.

Go-To Meals allow you to put in minimal effort while maximizing taste and nutritional value. These meals are quick, easy, and can be a staple in your diet. Only a few ingredients are required, so preparation and clean-up don’t cut deeply into your hectic schedule.

To create your own Go-To Meal, start with a few of your favorite ingredients. You’ll learn to depend on them when you’re in a time crunch. On your next trip to the grocery store, stock up on easy foods that you can whip up in minutes.

These meals should be quick, but still have nutritional benefits. Here are a few of our suggestions:

- Peanut butter and jelly is an old favorite that’s even better when served on toasted whole wheat bread.
- Pita pocket sandwiches are delectably stuffed with veggies and healthy lunch meat. Its shape is perfect for eating on-the-go. For some variety, try a whole grain bagel sandwich.
- Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a little more flavor, jazz it up with some spices or more vegetables.
- Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. With so many flavors to choose from, you don’t need an excuse to get this boost of fiber.
- Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provides lasting energy. To save time, try a quick-cook variety of brown rice.
- Low-sodium soup and crackers will fill you up fast. Add some fresh or even canned vegetables for more nutrients.
- Whole wheat pancakes taste great, no matter what time is blinking on the clock. With a powdered mix, you can be flipping some hotcakes in a flash. To save more time, toast frozen whole wheat waffles.
- Chicken burritos are probably easier to make than you might think. Heat chicken, beans and vegetables, and wrap them in a whole wheat tortilla. Sprinkle on low-fat cheese and you’ve nearly hit all of the major food groups with one bite.

All About Artificial Sweeteners

The Lowdown on Zero-Calorie Sugar Substitutes

-- By Becky Hand, Licensed & Registered Dietitian

Do you feel like you are surrounded by sweets? Cookies, ice-cream, candy, soda and other sugary treats are everywhere, along with the extra calories and simple carbohydrates they contain. For people with diabetes and those trying to cut calories and carbohydrates, sugar is a big no-no, so the words “sugar free” can be music to their ears—or at least satisfaction for a sweet tooth.

"Sugar free" food products are sweetened by sugar substitutes, which go by many names: non-nutritive sweeteners, low calorie sweeteners, no-calorie sweeteners, artificial sweeteners, and alternative sweeteners. No matter what you call them, they all taste similar to sugar but contain little to no calories and have little glycemic response.

Despite FDA approval, artificial sweeteners have been accused of causing everything from mood and behavioral disorders to headaches, multiple sclerosis, obesity, heart disease and cancer. While some individuals may attribute these symptoms to artificial sweeteners, there are no published, peer-reviewed, controlled scientific studies to support these accusations. According to the National Cancer Institute, there is no scientific evidence that any artificial sweeteners approved for use in the United States cause cancer. The American Dietetic Association says that adults can safely enjoy a range of non-nutritive sweeteners when consumed in a diet that is guided by federal nutrition recommendations such as the Dietary Guidelines for Americans.

Before any sugar substitute reaches the market, the U.S. Food and Drug Administration (FDA) reviews several studies (including short and long-term toxicity, carcinogenicity, neurotoxicity, and reproductive toxicity studies) to assess its safety. Currently, the FDA has approved six non-nutritive sweeteners for use in the United States: acesulfame-potassium, aspartame, neotame, saccharin, stevia (Rebaudioside A) and sucralose.

In addition, the FDA establishes Acceptable Daily Intakes (ADI) for each artificial sweetener. An ADI is the amount of artificial sweetener a person can safely consume (per kilogram of body weight) on average, every day, over a lifetime without incurring any health risks. This includes a 100-fold safety factor, meaning that the ADI is 1/100th of the actual amount that is considered safe for daily consumption. So how much artificial sweetener can an adult safely consume each day, according to these ADIs established by the FDA? Here's an example: To reach the ADI for aspartame (which is 50 mg/kg body weight per day), a 150-pound adult would need to consume 20 (12-ounce) cans of diet soda OR 42 (4-ounce) servings of sugar-free, diet gelatin OR 97 packets of tabletop sweetener in a single day.

Artificial Sweeteners and Obesity
Obesity is a complex problem without a single cause. A single component of the food supply, such as sugar, can't be blamed for obesity or weight gain, but research does show that non-nutritive sweeteners may promote weight loss in overweight and obese individuals when they replace the intake of sugar calories (sugar has 16 calories per teaspoon) with sugar substitutes. However, others raise the question of whether a sweet food environment increases the risk of obesity through appetite, intake and food regulation mechanisms. Preliminary studies on animals suggest that high intakes of artificial sweeteners may affect appetite control (i.e. by eating more sweet foods—artificially sweetened or not—you crave more of them). Therefore, the Beverage Guidance Panel recommends that adults consume no more than 32 ounces of artificially sweetened beverages daily. Individuals who want to use artificial sweeteners should do so within the context of a sensible weight-management program that includes a balanced diet and regular exercise.

Artificial Sweeteners and the Glycemic Response
Artificial sweeteners do not affect blood sugar levels or the glycemic response. Therefore, the American Diabetes Association states that non-nutritive sweeteners are appropriate for people with diabetes and may help control calorie intake. Individuals with diabetes should work with a Registered Dietitian and/or Certified Diabetes Educator to develop a customized eating plan. If you have diabetes or other reasons to watch your sugar intake, check with your health care provider before trying sugar substitutes; sugar-free doesn't always mean safe for everyone.

Let's take a closer look at the six FDA-approved non-nutritive sugar substitutes.

Acesulfame-Potassium (Acesulfame-K) goes by the brand names Ace-K, Sunett and Sweet One. It is a combination of organic acid and potassium that is often blended with other sugar substitutes.

* 200 times sweeter than sugar
* 0 calories per gram
* Heat stable (can be used in cooking and baking)
* Produces no glycemic response
* ADI: 15 mg/kg body weight per day

Aspartame goes by the brand names Equal and NutraSweet. It is composed of two amino acids (proteins), aspartic acid and phenylalanine. Aspartame is one of the most thoroughly tested food additives, according to the FDA. People with the rare heredity disease phenylketonuria (PKU) should not consume aspartame.

* 160-220 times sweeter than sugar
* 4 calories per gram (metabolized as a protein), but because such a small amount is needed to sweeten foods and beverages, the calories provided by aspartame are considered negligable.
* Not heat stable (cannot be used in cooking or baking)
* Produces a limited glycemic response
* ADI: 50 mg/kg body weight per day

Neotame is one of the newest artificial sweeteners approved for use in packaged foods and beverages.

* 7,000-13,000 times sweeter than sugar
* 0 calories per gram
* Heat stable (can be used in cooking and baking)
* Produces no glycemic response
* ADI: 18 mg/kg body weight per day
* Rapidly metabolized and excreted

Saccharin goes by the brand names Necta Sweet, Sugar Twin and Sweet 'N Low.

* 200-700 times sweeter than sugar
* 0 calories per gram
* Heat stable (can be used in cooking and baking)
* Produces no glycemic response
* ADI: 15 mg/kg body weight per day

Stevia (Rebaudioside A) goes by the names PureVia, Sun Crystals and Truvia. It is a steviol glycoside, one component of the stevia plant that provides sweetness. It’s 250-300 times sweeter than sugar.

* 0 calories and 0 carbohydrates per gram
* ADI: 0-4 mg/kg body weight per day
* Metabolized by the body into steviol, which is not absorbed in the blood and therefore leaves the body unchanged

Sucralose goes by the brand name Splenda.

* 600 times sweeter than sugar
* 0 calories per gram
* Heat stable (can be used in cooking and baking)
* Produces no glycemic response
* ADI: 5mg/kg body weight per day
* Poorly absorbed and excreted unchanged

Sugar substitutes can offer calorie-conscious consumers a way to enjoy the taste of sweetness with little or no calories and no glycemic response. They may assist in weight management, blood glucose control, and the prevention of dental caries. Foods sweetened with sugar substitutes are lower in calories than food sweetened with caloric sweeteners and can be one component of a weight loss program. But remember, you need to control calories in your entire eating plan to lose weight. Removing the sugar from a soda, cookie or candy bar does not turn it into a health food. Without monitoring your portion size, you can still get too many calories and zero nutritional benefits from foods and drinks that contain artificial sweeteners.

We acknowledge and respect each member's personal choice to either incorporate sugar substitutes into their diets or not. We will continue to stay on top of the most current food and nutrition research and disseminate this information to our members when available.

Weekend-Proof Your Diet

You work too hard at losing weight to let the weekend blow your diet. Stay on track -- and still have fun -- with these smart-eating tips for avoiding cravings and overeating in social situations.

Your 3-Day Game Plan

Welcome to the weekend, when you kick off your shoes, pull on your jeans -- and fling your diet out the window! "After watching what you eat all week, it's natural to want to indulge a little," says Judith S. Beck, PhD, director of the Beck Institute for Cognitive Therapy and Research and author of The Beck Diet Solution. The problem is that once you loosen the reins, it's easy to lose control. "I've seen people erase in two days every ounce of progress they made all week," says Rachel Beller, RD, founder of the Beller Nutrition Institute in Beverly Hills.

Taking a step back for every step forward isn't just frustrating. It can lead to your giving up on slimming down. "Eventually the yo-yoing can screw up your metabolism and make it even harder to drop pounds," says Joanne Lichten, PhD, RD, author of Dr. Jo's No Big Deal Diet. To keep that from happening, try these stay-strong strategies for every situation, guaranteed to get you to Monday with your diet intact.

FRIDAY: Happy Hour After Work
You're in the mood to unwind, but the more you drink, the more you munch. "Alcohol makes you hungry because it lowers your blood sugar," Lichten says. "Plus, it lifts your inhibitions, so you'll eat just about anything."

Don't order your usual. You're more likely to have a second round when you're drinking your fave. "To keep it to one serving, get something you can nurse for the time you're there," says Marissa Lippert, RD, author of The Cheater's Diet. For example, if you guzzle white wine, order a light beer instead.

Go solo. Sharing a pitcher of margaritas with your friends may be more economical, but you're better off, calorie-wise, ordering by the glass. "That way you can't lose sight of how much you're downing because someone is constantly topping you off," says Evelyn Tribole, RD, coauthor of Intuitive Eating.

Cover up the snacks. If you seem to be magnetically drawn to that bowl of spicy nuts, drape a napkin over it. Even if you end up sneaking a few bites, you'll nibble 40 percent less, according to a recent study. "Inserting an extra step is always smart because it slows you down," says Brian Wansink, PhD, director of the Cornell University Food and Brand Lab and a FITNESS advisory board member.

FRIDAY: Dinner Out with Girlfriends
You feel like a party pooper picking at a salad. "Research shows that women eat similarly when they're together, possibly as a way of relating to each other," says Sarah-Jeanne Salvy, PhD, assistant professor of psychology at the State University of New York at Buffalo. So if your posse is chowing down, chances are you will too.

Find a designated dieter. The good news is that the influence works both ways: You'll consume less if you're with light eaters. "Having just one fellow calorie-conscious person can really help you stay the course," Salvy notes. "Sit next to each other for extra support."

Lead the charge. To avoid being swayed by someone's pasta Alfredo calorie bomb, be the first to order. "Make a healthy choice up front," Salvy recommends.

Cut yourself off. Once your entree arrives, switch to a nonalcoholic beverage. "You don't need the extra calories to wash down your food," says Connie Diekman, RD, director of university nutrition at Washington University in Saint Louis.

SATURDAY: Doing Chores at Home
"When you're home, your day has less structure and it's a quick trip to the kitchen," Beck says. "Eating is how we deal with boredom as well as a way to procrastinate."

Serve here, eat there. Put your snack on a plate and take it to another room. Having to get up and walk to the kitchen to get more food interrupts mindless eating, Wansink says.

Snack smarter. Adding a bit of healthy fat to your favorite nosh will fill you up faster. Partial to pretzels? Eat a handful with a dollop of hummus or peanut butter, Lippert advises.

Make it a mini meal. Grazing when you're seriously hungry is counter-productive: You'll eat more calories than you realize and still not feel satisfied. Better to feed your growling stomach half a turkey sandwich on whole-grain bread and some carrots; it's the same amount of calories as a few bites of a protein bar (around 150) and much healthier, Beller says.

SATURDAY: A Friend's Dinner Party
Being a guest at someone's house can pose a real dilemma for a dieter. "Not only do you have zero control over the menu, but some hosts are offended when you turn down the food they offer," Beck says.

Don't arrive ravenous. It's tempting to skip lunch in anticipation of a big meal, "but that will lead to overeating, especially if dinner is served later than you expect," Tribole says. Instead, stick to your regular lunch and afternoon snack and you'll find it easier not to eat too many canapes.

Stake out the salad bowl. Is the main dish something sinful, like a 40-pound lasagna? "Fortunately, people usually also serve salad," Beller says. So fill the majority of your plate with leafy greens.

Learn to fend off food pushers. Sometimes saying "No thanks" isn't enough to stop an insistent host. The best way to derail her: "Tell her that you can't possibly have another bite, but if she is offering leftovers, you would love to take some home," Tribole suggests.

SATURDAY: Up Late Watching a Movie
It's past your usual bedtime, and you're on the prowl in the pantry. "If it's four hours since dinner, you're going to be hungry," Lichten says. "Your body is looking for a quick energy boost." Here come the midnight munchies!

Do crunches. When you've got a hankering for chips, a banana isn't going to cut it. But chomping on something equally noisy will, Beller says. Crisp veggies like carrots, sugar snap peas, and jicama make an especially satisfying sound. Or keep crackling with light microwave popcorn; three cups will cost you less than 100 calories.

Save the Oscar winner for prime time. Watch a show that's really engrossing and you'll eat up to 44 percent more than if you weren't distracted, a new study found. "When you're not paying attention to the way a food tastes or smells, the sensory satiety center in your brain isn't triggered, and you'll keep eating," explains Alan Hirsch, MD, neurological director of the Smell and Taste Treatment and Research Foundation in Chicago. So watch that half-hour sitcom on your DVR instead.

SUNDAY: Big Blowout Brunch
During the week, breakfast is typically fast, healthy, and 300 calories, tops. But a leisurely weekend brunch is filled with decadent menu options. "Just a bagel and cream cheese can pack a whopping 600 calories," says Lisa Young, PhD, RD, author of The Portion Teller Plan. "And that's without the lox."

Think of it as lunch. You can still have midday eggs. Just don't let them be your first bite of the day. "If you wait until late morning to eat, you up the chance of overdoing it because you'll be so hungry," Lippert says. To prevent a blood sugar dip, rise and reach for a slow-to-digest, lighter pre-brunch meal, like nonfat Greek yogurt sprinkled with berries and sliced almonds.

Share the special stuff. If you've been waiting all week for those golden chocolate chip pancakes, don't deny yourself. "Order a plate for the table and something more satisfying for yourself, like an omelet with vegetables and a bit of cheese," Lippert suggests. "A few indulgent bites will take care of your craving."

Don't linger. Part of the reason you eat more with a group is that you're sitting at the table longer, Wansink says. When you finish, have your plate removed. If the gang isn't ready to break up after everyone has stopped eating, suggest moving outside to a nearby bench or going for a walk. Whatever you do, don't order more coffee. That's when you start grazing.

Sunday Night Scramble
Where did the weekend go? You've still got chores to do, e-mails to write, maybe work to catch up on. Usually around now, after all your diet lapses, you feel like throwing in the towel. "You may think you'll eat what you want and start fresh tomorrow," Young says. Don't.

Seek heat. You can't scarf down something piping hot, so go slow with a steamy snack, like a chopped-up apple microwaved and sprinkled with cinnamon, Young recommends. Or drink some sugar-free hot cocoa or a cup of tea.

Surrender sweetly. Is that pint of Ben & Jerry's in the freezer calling your name? Now is not the time to see if you can eat only two spoonfuls of New York Super Fudge Chunk. To make it more likely that you'll keep things under control, reach for an individually wrapped treat, such as a piece of dark chocolate or a low-fat ice cream sandwich.

Hit the sack. Sometimes people eat in response to exhaustion, turning to brownies when what they really need is rest, Tribole explains. Consider calling it a night and waking up early Monday morning to finish whatever you have left to do. Tomorrow, after all, is a new day.

Have a great weekend!

Plateau Busters - Part 3

Add Variety to Your Workouts

Incorporate variation into each workout. Variety is critical because your muscles become very efficient at the exercises they are accustomed to doing. Switching things up or doing something radically different during each workout session is more challenging to your muscles. This concept should be applied to both aerobic exercise and strength training.

An individual who always does the same exercises will usually plateau sooner than someone who continually makes changes. If you don’t feel comfortable doing a different workout each time you hit the gym, try to change your exercise routine at least every 6-8 weeks. Changing your routine is crucial to keeping your body/muscles surprised. They'll have to work harder, you'll be challenged, and you'll burn more calories and build more lean muscle in the process.

1. Change your cardio activity:

- Change the type of exercise you usually do. The possibilities of aerobic exercise are endless. If you walk, try cycling. If you take kickboxing, try the elliptical. Consider adding some of these possibilities to your routine: running, jogging, walking, elliptical machine, swimming, cycling, indoor exercise, outdoor exercise, hiking, fitness videos/DVDS, group fitness classes like kickboxing, aerobics, spinning, stair steppers, etc.—anything, just change it up!

- Change the duration of your workouts. Try to increase your minutes as you become fitter, and occasionally, try a shorter (but more intense) workout.

- Change the intensity of your workouts. This is something you can play with on a daily basis. This includes working at an incline or harder level, sprint work, distance work, maintaining intensity, or interval work (shifting between fast/hard and easy/recovery intervals).

2. Change your Strength Training Routine:

- Change the mode of exercise. If you are using machines, move to free weights. If you are using body weight, try resistance bands. If you are doing free weights, add a stability element like a BOSU ball or stability ball. Try doing exercises while balancing on one foot or switch between any and all of these.

- Change the exercises you actually do. If you have been doing chest press, change to a chest fly or use the pec deck machine. Think of an alternative exercise for each muscle group and you’ll have an entirely new workout!

- Change your resistance level and/or number of repetitions. Be sure to increase your weight regularly. Make sure you are lifting to fatigue with each set. If you typically lift 12-15 reps, try doing 8-10 (with a higher weight) or vice versa. Play with your weight and reps in each set. Try lifting (as an example) 25 pounds for 15 reps, then 30 pounds for 12, then 35 pounds for 10 reps on your third set. You can also do it backwards, starting with high weight/low reps and working the weight down.

There are lots of ways to add variety to your workouts—and it's SO important that you do to continue losing weight and improving your fitness level. By always challenging yourself, you will avoid hitting a plateau in the first place, and overcome the one you're stuck in now.

The principles of nutrition, rest and variation all work closely together. When not followed properly, they can instigate a negative snowball effect: Repeating the same exercises can cause overtraining, which leads to plateaus and an inability to sleep. Lack of rest hinders you progress, making recovery take much longer, especially if you are not well-nourished and hydrated.

The human body is amazingly adaptable. By making a few changes in these areas, you can jumpstart your routine and see those positive results in no time.

Plateau Busters - Part 2

Include Adequate Rest in Your Exercise Program

-- By Nicole Nichols, Personal Trainer

1. Always allow 1-2 days of rest between working muscle groups. During a strength training session, tiny tears occur in your muscle fibers, which cause that all-too-common muscle soreness that lasts about 1-2 days after lifting weights. In order for those tiny tears to repair themselves—rebuilding as stronger muscles than before—you MUST rest those muscles. For example, if you lifted arms on Monday, you should wait at least one day, preferably two, before overloading those muscles again (Wednesday or Thursday). If you don’t rest long enough for repair to occur, you will actually get weaker, which is the opposite of everyone’s goals, and a common plateau-causing culprit.

2. Try active recovery. Research shows that engaging in lower intensity exercise after a strenuous workout session may be more beneficial than resting completely. There are two types of active recovery. The first is the typical cool down phase that you perform at the end of your workout. Properly cooling down has been shown to help your muscles recover faster, and reduce the levels of lactic acid in the muscles. The second type of active recovery involves exercising lightly in the days following a hard workout. So, rather than taking a day or two off from the gym, consider exercising at a lighter intensity level (go for an easy walk and follow up with some stretching, or try some gentle exercises such as yoga, for example). In addition to helping your muscles rebound, active recovery has also shown to enhance relaxation and psychological recovery.

3. Get plenty of sleep. While most people are familiar with the concepts of rest, not everyone equates resting with sleeping. However, a significant amount of muscle repair occurs during your slumber. In turn, inadequate amounts of shut-eye hinder your ability to recover from exercise, making plateaus more likely. While every individual’s needs for sleep are different, most experts recommend getting AT LEAST 8 hours per night. Make sure this sleep is consistent during the week and through the weekends. After all, there is no real way to play catch-up when it comes to sleeping. If you are exercising intensely (long workouts most days of the week, or training for events such as marathons), your need for sleep may be even higher—up to 10 hours a night or more!

Plateau Busters - Part 1

Eat the Right Nutrients at the Right Times

-- By Nicole Nichols, Fitness Instructor

We hear it all the time—you changed your habits and lost weight steadily, but after awhile, that progress halted. You’ve been stuck at the same weight for days, weeks, or even months. There’s nothing more frustrating than trying your best, feeling like you are doing everything right, yet not making any progress towards your weight loss or fitness goals.

Before you inhale a bag of cookies to console yourself, realize that weight loss takes work, and isn’t always perfect. But, there are plenty of ways you can re-energize your program (and motivation) to bust through your weight loss plateau.

But…what is a plateau anyway?
If you’ve been exercising and cutting calories for several weeks, and you’re no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill, and can be described as not making any “gains” (such as improving your fitness level or losing weight), but not necessarily moving backwards (losing endurance or gaining weight).

Because every individual is unique, there’s no way to actually predict when a plateau might happen. However, the following principles of nutrition, rest, and variation will jumpstart your body, mind, and metabolism. (This article, part 1 in a series of 3, will focus on nutrition.) Incorporate some or all of the following suggestions to both prevent and overcome a weight loss plateau. With just a little tweaking, you’ll be in your skinny jeans in no time!

1. Make sure you are following your nutrition plan correctly. During set-up, did you accurately account for your level of activity? Or, if you are more or less active than when you started the program, have you changed this option in your set-up so that your caloric plan will be accurate for you? This is very important so that you don’t eat too little for your body’s needs, which can actually hinder your weight loss.

In addition, are you accurately tracking your foods in the Food Tracker daily, yet not reaching the minimum number of calories that is recommended? It’s common to think that cutting MORE calories will result in faster weight loss, but that’s not actually the case. You should never consume less than 1200 calories per day. Eating less than this (or too little in general) makes your body think it’s starving (known as “starvation mode”), so it holds onto every calorie, slowing your metabolism. Increase your calories to fit into your recommended range, and you’ll notice a difference.

2. Your body can only do so much with the tools that it has, so eat well. Aim for a wide variety of foods (instead of the same old thing day in and day out) from every basic food group. Try new fruits and vegetables, ethnic cuisines, and a wide range of lean proteins, including non-meat sources like tofu and legumes. All (or most) of your grains should come from whole, unrefined foods like whole-wheat breads and pasta, and brown rice.

These healthy foods, especially when eaten every three to four hours, will help raise and stabilize your metabolism (and energy) to optimal levels. With fewer ups and downs, your hunger will stay in check, and you’ll have plenty of energy to finish a tough workout.

3. After a workout, refuel with a balanced snack or meal within 30 minutes to 2 hours. Remember, “balanced” does not mean just protein. In fact, most individuals—and even athletes—need less than 10 grams of protein post-workout. Carbohydrates are actually more important, so try to eat an additional 30 to 60 grams at this time, when your body is primed to uptake glycogen into the cells to replace the energy you just used up during your workout.

4. Don’t overlook your huge need for water. Hydration is very important for stable energy levels. (You store 3 molecules of water for every glycogen molecule). Plus, hydration promotes muscle building (powering your metabolism), while dehydration promotes muscle breakdown. So drink up—before, during, and after your workout sessions. The standard “8 cups a day” might not be enough for you, especially if you are exercising regularly.

Drink this.... Not that!

Changing what you drink just may be the magic weight loss bullet you've been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They've even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don't know is that it's a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you're sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of low fat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)
1,498 calories / 44g fat / 214g sugar

Drink This Instead: Smoothie King High Protein Banana (20oz)
322 calories / 9g fat / 23g sugar

Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:
SoBe Green Tea (20oz)
240 calories / 0g fat / 61g sugar

Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)
74 calories / 0g fat / 18g sugar

Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream
660 calories / 22g fat / 95g sugar

Drink This Instead: Starbucks Venti Caramel Cappuccino
170 calories / 6g fat / 18g sugar

Postworkout
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)
418 calories / 4g fat / 53g sugar

Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)
180 calories / 5g fat / 27g sugar

Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita
890 calories / 183g carbohydrates

Drink This Instead: Red Lobster Classic Martini with Gin
140 calories / 0g carbohydrates

Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It's easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference. I'm always available to help - call or reply to this email to set up your free consultation.

Nature's Perfect Thirst-Quencher
The best drink for both weight loss and health is...water. Here are 4 great reasons to fill your glass to the brim with crystal clear water:

1. Staying hydrated enhances weight loss.
2. Drinking water prevents dehydration.
3. Filling your stomach with water before meals prevents overeating.
4. Quenching your thirst with water hydrates your skin, giving it a more youthful glow.

50 Tips for a Smaller Waistline....

A flat stomach: It's not just about looking great in your favorite body-hugging outfit. Having a smaller waistline cuts your risks of heart disease, diabetes type 2, and other health problems.

Check out these 50 tummy-shrinking tips—including some quick fixes for fitting into those skinny jeans tonight.

At the gym: Training
Women who hit the gym and watch calorie intake reduced ab fat-cell size by about 18%, making them more successful at tummy trimming than those who just dieted, according to a Wake Forest University study.

Scott Fisher, RD, director of the Fitness Center at Fairleigh Dickinson University, says the more weight-bearing the exercise, the more calories torched from your midsection. So walk, run, or add some jump roping to your usual routine.

Research in the American Journal of Clinical Nutrition showed that women who did full-body strength-training twice a week decreased overall body fat and didn't gain as much ab fat as those who didn't.

Do more. Duke University researchers found that jogging 20 miles per week burns more belly fat than covering 12 miles per week.

Work in intervals. Women who did 20 minutes of interval training three times a week lost more belly fat than women who logged 40 minutes of moderate cardio three times a week, according to an Australian study.

Crunch time
Doing crunches? Pull in your abs before curling up to work your muscles twice as hard.

Do the bicycle to target other ab muscles (crunches work only the rectus abdominus, aka your six-pack): Lie with your hands behind your head; alternate touching each elbow to the opposite knee. Don’t neglect your midback muscles (the lats). They work with your core to help you stand straighter, minimizing your pooch. Try Lat Rows: Bend at the waist and hold a dumbbell in each hand; bend elbows and pull weights up until elbows are level with torso.

To really challenge your abs, crank out crunches on a stability ball. You’ll engage more muscles than you will doing traditional crunches, according to a study published in The Journal of Strength and Conditioning Research.

Balance
Your abs get used to routine, Fisher explains. Vary your exercises every time you hit the gym. (Throw in a new move or two, or try your usual ones on a stability ball.) You can also switch up your entire routine every month to keep your stomach guessing—and shrinking.

To make your core work to stabilize your body (which strengthens abs), do moves one arm or leg at a time. A strong core helps you stay injury-free and gives you a pulled-in tummy, Fisher says.

Tight hip flexors can lead to an imbalance that makes your spine arch and pelvis tilt out, emphasizing your belly, says Susan Paul, training-program director at the Track Shack Foundation.

To loosen hip flexors: Kneel on one knee, other leg bent, foot on floor; press pelvis forward until you feel a stretch down the front thigh of kneeling leg.

At the bar
Watch your brew. Beer drinkers have the highest waist-to-hip ratios of those who have six or more drinks a week, University of North Carolina at Chapel Hill research says.

Have a little wine. Light to moderate wine drinking can protect against ab poundage, some studies suggest. But ...

Sip just one daily glass of vino or other alcoholic beverage—more will build your belly instead.

Don’t binge. Regular, nonbinge drinkers have less tummy padding than women who drink infrequently but heavily, a Jour­nal of Nutrition study says.

Before a big event: Party poopers
Avoid carbonation. Fizzy drinks are full of gas—and you will be, too, if you drink them, Beth Schorr-Lesnick, MD, says. The result? A not-so-svelte profile.

Cut back on energy drinks. Your body turns sugary, caffeine-laden drinks into fat faster than caffeine-free ones, spelling danger for your waistline, one New Zealand researcher notes.

Don’t sip through a straw—you'll swallow extra air, which will show up on your middle, Schorr-Lesnick reveals. Pass on the gum. Not only can chewing it make you swallow air, but sugar alcohols in sugar-free gum and mints can cause a blown-up belly, Lesli Bonci, RD, reveals.

Natural gas remedies
Next time you're gassy, take activated-charcoal caplets (sold at most drugstores) to keep your tummy from swell­ing, Schorr-Lesnick says.

Try probiotics. They help break down food, preventing bloating and gas. Peppermint, chamomile, and fennel tea can relieve irritable bowel syndrome, which may cause gas and bloating, Schorr-Lesnick explains.

Fiber fixes
Nix broccoli. It contains raffinose, an indigestible carb that’ll puff you up like a parade float, Leslie Bonci, RD, says.

Ditto for cabbage, cauliflower, and Brussels sprouts. If you must eat these veggies ...Take Beano beforehand. Bonci says a caplet or two will break down bloat-causing chemicals.

Choose rice. Unlike most starches, it doesn’t produce gas as it’s digested. No gas, no bloating.

At the table: Choices matter
Eat well, eat more. Women in the Framingham Nutrition Studies who ate 360 more calories of healthier foods per day were less prone to ab fat than those who ate fewer calories, more saturated fat, and less fiber.

Obese adults who cut calories and increase whole-grain intake zapped more tummy pooch than those who stuck to refined grains, Penn State researchers found.

Pick lean protein. Moderate servings—about 40% of your daily calories—in your diet may lead to overall weight loss, particularly in the tummy, a study from Skidmore College reveals.

Research out of Spain shows that a diet rich in monounsaturated fats, like a Mediterranean diet, can prevent belly fat.

Vital nutrients
Up your calcium. Dieters who got 1,200 to 1,300 milligrams of daily calcium saw three times the belly trimming as those consuming the same calories but less calcium, University of Tennessee researchers said.

Get your daily dose from yogurt, rather than other dairy sources or supplements; its calcium may help whittle your middle, an International Journal of Obesity study points out. But ...

Choose yogurt wisely. Rats who ate saccharin-sweetened yogurt gained more weight and body fat—including around the waistline—than those who ate sugar-sweetened yogurt, Purdue University researchers found.

University of South Australia researchers found that overweight people who took 6 grams of fish oil every day for three months and exercised three times a week nixed body fat, especially from their middles.

Get your C. Women who took in 56 milligrams or less per day (the recommended dietary allowance is 60 mg) were more likely to accumulate belly fat than those who got 57 mg or more, a Journal of Public Health Nutrition study found.

Do's and Don'ts
Dieters noshing on 3 ounces of almonds a day trimmed their waistlines by nearly 7 inches after 24 weeks, versus less than 5 inches among the non-almond-eaters, a study published in the International Journal of Obesity showed.

Enjoy soy. Women sipping soy shakes every day for three months didn’t add any midlife fat to their middles, according to research from the University of Alabama at Birmingham.

Ban trans-fat. Monkeys who got much of their dietary fat from trans fats had 30% more belly flab than those who ate more monounsaturated fats, a Wake Forest University study found.

Go easy on fiber. Too much can leave you bloated, Schorr-Lesnick says. Aim for at least 20 grams per day, but add it to your diet gradually, and be sure to pair it with plenty of H2O.


In your life
Try Pilates. According to a Greek study, these exercises significantly improve posture—and that naturally minimizes a pooch.

Move! A Duke University study showed that a couch-potato lifestyle resulted in an 11.6% increase in deep-belly fat in women over eight months.

Another reason to stop smoking: Nicotine keeps abs from burning fat, so smokers often have more deep-tissue belly fat.

Relax. Women with the largest waistlines also reported the highest stress levels, possibly due to the production of the stress hormone cortisol, Yale University research showed.

Beat the blues. Depression is associated with higher rates of abdominal fat in women, says a study published in Obesity.

Get more sleep. Women who get only five hours of shut-eye a night are almost twice as likely to be obese as those who get seven hours, Columbia University researchers point out.

The Cheats
Kut Kollection Stretch Sailor Jeans ($158). The double-button closure and long zipper act like a mini­corset, pulling in your tummy.

Spanx Higher Power Panties ($36). Say good-bye to muffin top: These undies smooth lines from below the bust all the way to midthigh.

Assets Fantastic Firmers Cami ($20). Great basic firm-your-tummy layer in black or white, with spaghetti straps.

Shape fx Con­trol Pencil Skirt ($45). This skirt holds you in and gives you a sleek profile.

Why am I fat?

8 reasons you may be eating too much

By Kathleen M. Zelman, MPH, RD, LD

You're stuffed after a big restaurant dinner -- but then the dessert cart rolls around, and you just have to order that gorgeous chocolate mousse. Or you're munching from a big bag of chips while checking emails, and when you look up, the bag is empty. Sound familiar?

Environmental factors -- like package size, portion size, the variety of food you're served, and the size of your plate -- can influence your eating more than you realize, experts say. Indeed, if we always ate only when we were really hungry and stopped when we were full, there would be no obesity epidemic.

The key, experts say, is to become more aware of these causes of overeating, which can help you resist the temptations and avoid weight gain.

"Once you become aware of the environmental cues that can sabotage your diet, you can react accordingly and make smart decisions," says nutrition expert Susan Moores, RD. Simple things such as bringing tempting snacks into your house, moving the candy jar at work out of sight, making fruits and vegetables more visible in your refrigerator, and eating more deliberately and slowly, can cut down on overeating and help you lose weight, Moores says.

Here are eight factors that can cause overeating and weight gain:

1. Sights, Sounds, and Smells
Overeating can be triggered by the alluring smell of bacon cooking, the sound of popcorn popping, advertisements for junk food, and so on. "You are influenced by your surroundings, and our studies show these kinds of cues result in eating more food," says Cornell University researcher Brian Wansink, PhD, author of Mindful Eating.

2. Distracted Eating
"Eating amnesia" is the act of almost unconsciously putting food in your mouth, usually from a big bag or bowl while sitting in front of the television, reading a book, checking emails, or during happy hour.

It's also easy not to register the tastes you take while cooking, or those last few bites from the kids' plates that you finish off.

Multi-tasking can lead to overeating because you're not paying attention to what you are eating. When you eat more mindfully, you really taste the food -- and are more likely to feel satisfied sooner. "Food should touch more of your senses to be satisfying, instead of just filling in the hole," Moores says.

3. Food, Food Everywhere
Everywhere you turn, there are opportunities to eat -- at drive-through restaurants, vending machines, even gas stations. And when food is in front of us, we tend to eat more of it, experts say.

Wansink and colleagues found that when candy was easily accessible on workers' desks, they ate an average of nine pieces a day, and didn't realize how many they ate. But when the candy was kept in their desk drawers, they ate about six pieces per day. And when they had to get up from their desks to reach the candy six feet away, they only ate four pieces.

Curb your instinct to overeat sweets and snacks by moving them out of sight -- and putting more healthful foods into plain view. Resist the urge to splurge on unhealthy foods by carrying your own healthy snacks.

4. Food that's Fast, Convenient, and Inexpensive
Fast-food restaurants on every corner offering inexpensive food also encourage us to eat more and more often. Combo meal deals sound like a bargain, but they are loaded with fat, sodium, and calories.

Also, "when you eat lots of fast food, it all starts to taste the same, and you can become satisfied with a small range of flavors and sometimes it is hard to get enough," says Moores.

To help yourself resist the temptation, work on developing a taste for the subtle, natural flavors of food, suggests Moores.

Dietitians recommend limiting visits to fast-food restaurants to once a week. And, they say, choose the healthier menu options -- like salads and grilled chicken sandwiches -- even if they cost a little more.

5. Portion Distortion
Our idea of a normal portion has become skewed, in part because so many restaurants serve oversized portions. "Giant portions seem to have evolved into the norm, and many people have trouble understand how much they should eat," Moores says.

To understand what a portion should look lie, pull out the measuring cups, and see how your portions stack up against Portion Size Plate tool or the standards from the U.S. government's mypyramid.com web site.

Another answer to the portion dilemma is to eat more foods that are less calorically dense. These are foods that contain lots of water and fiber, but not many calories -- like fruits, vegetables, salads, and broth-based soups. Researcher Barbara Rolls, PhD, and colleagues at Penn State University found that it's possible to reduce calories without increasing hunger by eating more of these types of foods.

Mindful eating can help here, too. "Eat slowly, taste the food and become more in touch with what you are eating and how it tastes so you can enjoy it more and start to appreciate satisfaction with smaller portions," Moores says.

6. Giant-Size Packages
You'll find plenty of bargains on mega-sized packages at super-discount stores like Costco or Sam's. But unfortunately, experts say, these giant containers can affect us on an unconscious level and cause us to eat more. Researchers have found that when you eat from a large container, you are likely to consume 25% to 50% more than you would from a smaller package -- especially when you're eating snacks and sweets.

"First, try to get out of the habit of always eating something while you are sitting, relaxing, or watching television," says American Dietetic Association spokeswoman Tara Gidus, MS, RD. "Try a cup of tea, glass of water, or chew a piece of sugarless gum. If you want a snack, portion it out of the bag or container or buy smaller packages like the 100-calorie snack packs."

7. Not-So-Dainty Dishware
Researchers have found that we tend to eat more when we're served from larger containers. Wansink and colleagues found that when students were given food in larger bowls, they served themselves 53% more and consumed 56% more than those who used smaller bowls.
When you use smaller bowls, plates, spoons, and cups, you won't feel deprived because the food will look more plentiful, Wansink says. Daintier dishware and smaller utensils can also help slow your eating.

8. Too Much Variety
A buffet restaurant can be a dieter's nightmare. Too many choices encourages having a taste (or more) of everything, and before you know it, your plate runneth over. "Too much variety on your plate at one meal can often mean too much food overall," says Connie Diekman, MEd, RD, director of nutrition at Washington University and past president of the American Dietetic Association.

So use variety to help meet your nutritional needs, but concentrate on the right foods. Eating a variety of foods is great, as long as the foods are low in calories and rich in nutrients -- like fruits, beans, vegetables, broth soups, whole grains, and low-fat dairy.

9 Hidden Ways to Stay Motivated....

Ways to Rediscover Your Drive

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"Because it’s going to be different this time! Because you can’t accomplish anything that you give up on.

Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.Need more reasons?

Here are 10 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

1. Confidence
How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress
It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier
Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose
Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids
And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum
It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect
Picture this: Walking into a restaurant, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.

8. Spread the word
When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience
The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

25 Ways to get back on track Today!

Don't Give Up on Your Goals!

By Nicole Nichols, Fitness Instructor & Health Educator

Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!

Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing.
2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.
3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!
4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!
5. Look at Motivational web sites. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.
6. Track your food today. No matter how it adds up, you’ll learn from it.
7. Journal. It’s a visual way to track your ups and downs, but also your progress.
8. Share your goals. Whether you post them on a Message Board or share them with a friend, you’ll be more accountable.
9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!
10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.
11. Take a walk. Don’t worry about how long or far you go—just get out there!
12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.
13. Go shopping for some healthy foods.
14. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.
15. Ride your bike. Even a leisurely ride has benefits for your body and mind.
16. Work in the yard. Gardening and yard work is a great way to add activity to your day.
17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.
18. Reward yourself with a new pair of shoes, a book, a fancy non fat coffee.
19. Listen to an inspirational song. Better yet, make a play list of them so you can turn to it whenever you need a boost.
20. Re-start a weight loss program that you’ve fallen off of. Sometimes it’s easier to get back on track when you have a clean slate.
21. Measure your portions. It’s a simple way to learn how much you’re eating.
22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
23. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal. 24. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.
25. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!

10 Best Foods for Women

Though everyone would probably benefit from following a healthy meal plan, nutritional requirements do tend to vary by age and gender. Women have specific requirements, and most women are more stressed out than ever these days. Fortunately, the experts at have compiled a list of 10 of the foods most important to female nutrition.

10. Bean There, Done That
As the popular children’s rhyme tells us, beans are good for the heart. They are also nutritious, low in fat and inexpensive. In fact, one half-cup serving of beans contains more than 5 grams of fiber, which is one quarter of the recommended daily allowance.

9. Kale to the Chief
In case you weren’t aware, kale is actually a member of the cabbage family. Kale is also a great source of folate, a water-soluble B vitamin that occurs naturally in food. The Centers for Disease Control and Prevention (CDC) and the Food and Drug Administration (FDA) actually recommend that women consume 400 micrograms of folate every day. Suffering from a folate deficiency during pregnancy can cause neural-tube defects in babies.

8. Beta Sight
Though the name is derived from the Latin word for carrot, beta-carotenes are actually natural chemicals that belong to the carotenoid family. Aside from carrots, beta-carotene is found in orange squashes, pumpkin, butternut squash and sweet potatoes. Since the body converts beta-carotene into vitamin A, this nutrient helps repair your skin and may even reduce your risk for breast cancer.

7. Just the Flax, Ma’am
Flax seeds and flax seed oil are an excellent source of Omega-3 fatty acids, which can help protect the heart. This is extremely important, since heart disease remains the leading cause of premature death among women. Flax also contains substances called lignans, which are an excellent source of fiber. On way to add flax to your diet is to grind your own seeds and add them to that bowl of cereal in the morning.

6. Iron It Out
To have a well-balanced diet, it is imperative to meet your body’s iron requirements. Instead of just taking iron in supplement form, women should get as much of it as they can from the food they eat. The iron found in food is easier for the body to absorb. Great sources of iron include Lean red meats, dark poultry and lentils.

5. Oh Boy, It’s Soy!
Eating plenty of phytoestrogen-rich soybeans can help women significantly lower their bad cholesterol (LDL) and raise the good (HDL) cholesterol. One great source of soy protein is tofu. Even if you aren’t a tofu fan, there are many innovative ways to include it in your food. You can even pulse some firm tofu in a food processor and use it in place of ricotta cheese in your lasagna. Mama mia!

4. Water, Water Everywhere
Drinking plenty of water is essential for the health of men and women alike. Water is also one of the best tools in the weight loss game, since it suppresses the appetite and helps your body metabolize stored fat.

3. Broccoli Power!
Even though former President George Herbert Walker Bush refused to eat his little trees, broccoli is absolutely essential to a woman’s health. Broccoli is a fabulous source of calcium and contains other important nutrients like potassium and B vitamins.

2. Chalk up the Calcium
Though the Recommended Daily Allowance of calcium is about 800mg a day, some experts claim that most women should get almost twice this amount. Eating plenty of yogurt and other dairy products is a great way for older women to protect themselves against osteoporosis.

1. Something’s Fishy Here!
There’s nothing a woman enjoys more than salmon-chanted evening. This particular fish is a great source of Omega-3 fatty acids. Salmon is also high in protein and low in cholesterol, not to mention the fact that it contains B vitamins, calcium, zinc, iron and magnesium.

How To Survive Summer & Vacations.....

Here are more than two dozen terrific ways to look and feel fantastic while enjoying your summer vacation.

Heading out of town this summer doesn't have to be your dietary downfall. Take advantage of beach walks, hikes, delicious produce, freshly caught fish and even campfire-toasted marshmallows with these fantastic ideas.

Camping and Hiking
At a campfire the menu offers fat-free or light hot dogs, reduced-calorie buns, turkey burgers, packets of vegetables, fruit, trail mix, barbecue chicken and baked potatoes. "I cut up everything and bag it or wrap it ready to cook. I also take a big bag of carrots and fat-free dip for snacks."

If you can use an ice chest, we suggest filling it with dry ice and stocking it with deli meats so you can make healthy sandwiches.

Fearful of high-calorie desserts? Grilled fruit for sweet endings.

If you're setting up shop at a campground, bring some liquid egg substitute. "I pre-chop all my veggies and put them in zip-top bags so I can whip up a quick omelet&133I bring lots of different spices, and pre-chop and pre-package everything so I don't have to 'work' while camping." (Her pre-chopped potatoes in aluminum foil sound like they make tasty seasoned fries.)

No need to pass on a s'more or two: "I'm sure you can earn activity POINTS® values hiking or doing other activities, so you can always indulge a little.”

When you're out on the trails, try a meal idea of tuna sold in shelf-stable packets mixed with relish or diced pickles and spread onto low-fat crackers.

At the Beach or Lake
Portion-controlled snacks are key. "Pack 100-calorie snack packs, so when everyone is eating chips, you can have some too!"

Grilling ranks high for lean meats, fish, kabobs and lean burgers with lots of fixings. Baked chips are nice in moderation but veggie and fruit tray is devoured before the chips. "I think people get tired of junk food sometimes and crave something healthier."

"Eat fresh seafood a lot! Review the Dining Out Guide or the Cuisines of the Day from Weight Watchers before you go so you can remember what your best choices are. Then, walk, walk, walk."

Concerts and Sports Stadiums
Stadium-size pretzels can be caloric nightmares, so bring a pack of gum to fend off the munchies.
Pregame research: "Many ballparks are offering healthier fare these days. Check the Web site of the park you are going to—often they will have a rundown of what you will find at their concessions."

Brown bags it for baseball games (check if outside food is permitted). Greasy Chinese food and lukewarm hot dogs are no match for home cooking. "I get a lot of envious looks when I bring out a beautiful salad or fancy hummus wrap for dinner."

Have a "giant pickle on a stick" at one stadium. "It was huge and had a POINTS value of zero." (For one night, you can forget about the sodium.)

Amusement Parks
"Just walk!" You may not lose weight, but "if you walk, you will at least break even!"

Walt Disney World's Animal Kingdom in Orlando and highly recommends the Harambe Fruit Cart near the Safari ride. "It has fresh-cut fruit, fresh whole fruits, yogurt and juice."

"Buffets always have peel-and-eat shrimp plus chicken, veggies, salad and fruit," about some of Walt Disney World's restaurants.

There's no need to shun fattening amusement park snacks, but make sure you know when to stop: "The third taste is just the same as the 10th..."

General Vacation Advice
"We try to focus on having just ONE special meal each day while traveling, and we often do it by making our own breakfasts and lunches when possible, then splurging a little on dinner. It saves money as well as calories, and when combined with the walking you tend to do on vacation, it balances out. "

And lastly, don't beat yourself up if your eating does not go as planned—you have an entire year to focus on your food. "Maybe vacation is not a bad time to give yourself a bit of a break!"

Cut Fat and Calories Without Deprivation

Cut Calories Without Dieting

By Nicole Nichols, Health Educator & Fitness Instructor

The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived.

Don’t eyeball it
Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

* A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.

* Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.

*After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.

* Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Hold the fat
It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

* When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.

* Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.

* Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.

* Add flavor to foods without excess calories and fat by using herbs, fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.

* When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

Drink water, not alcohol
Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

Drink water throughout the day, before, and during meals to help curb your appetite. Oftentimes, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.

To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.