The Desk Defying Workout.....

By: Nicole Nichols, sparkpeople

As a young college student studying health and fitness, I never expected that I'd have a desk job. Certainly I'd be on my feet, active, exercising, training people all day long, right? Turns out, my job is the exact opposite. Working for SparkPeople allows me to share my passion for health and fitness with so many people, helping them get fit and reach their goals. I love what I do. But I don't love sitting on my rear for more than 40 hours per week while I do it. Being handed a "desk sentence" at such a young age is not what I expected.

Although I exercise most days of the week and try to maintain as active of a lifestyle as possible, I'm suffering from too much sitting. Lately, my back aches most of the time, sometimes so badly that I can't sit, stand or lie down comfortably for days. My shoulders round forward, which is doing a number on my posture. My head and neck are in a permanent "forward" position, and my hips are tight. Throughout the day, I notice my shoulders creeping up toward my ears with tension and have to remind myself to relax them down. Ten, 30, 60, even 90 minutes of exercise a day doesn't seem to matter much when I'm spending all the rest of my time on my butt (or on my back, sleeping).

I'm know I'm not alone. Women's Health magazine recently reported on a poll of 6,300 people conducted by the Institute for Medicine and Public Health. They discovered that on average, we spend 56 hours a week sitting behind a computer, at the wheel or in front of the TV. A sedentary lifestyle seems to be the most common side effect we suffer from life in a modern world. We drive (or ride public transit) to work, sit all day at our white collar jobs, make the long commute home (sitting again), and then feel so achy, tired or exhausted from our long days of (mentally) hard work that we plop down on the couch and stare at the TV or computer for a few more hours before we lie down and go to bed. We know a sedentary lifestyle is bad for us. It definitely contributes to weight issues, heart disease, poor blood sugar control, and a host of other ailments.

For awhile, I felt hopeless. Destined for discomfort. Banished to a life of back pain. But lately, I've been tackling my issues head on by getting up from my desk throughout the day, targeting the muscles made weak or tight by sitting while I work out, and changing how I use my body while I use the computer. I'm happy to report that it's been paying off. And since many of you struggle with sedentary jobs that create all sorts of muscular imbalances, which lead to pain and discomfort, I'm sharing a new workout plan with you.

The Desk Defying Workout
This workout involves three components: stretching, strengthening, and standing. Incorporate what you can during your workday, but these are suggestions for exercises to include in your fitness program--not necessarily at your desk.

Stretch
When we spend a lot of time at a desk, using a computer, driving a car, or even preparing food in the kitchen, we tend to lean forward, round our backs (spinal flexion), hunch our shoulders, and push our heads forward. (Don't believe me? Take note at how often your head actually touches your head rest while you drive.) Do that for hours each day for years and it affects your posture, which creates imbalances of tight and weak muscles throughout your body. Sitting, especially, does a number on the spine and tightens the hip flexors (which remain in a shortened position), chest and shoulders, which pull everything out of alignment. To counteract these effects, the following chest, hip, spine and shoulder stretches should be part of your routine EVERY DAY. These are going to help move your body in the opposite direction. Do them regularly throughout the day while you sit at your desk. Do them after each workout. Do them as often as you can. Hold each stretch for 15-30 seconds at a time. Many of these you can do at your desk throughout the day.

Chest stretch on ball: Lying on a ball (or a foam roller or aerobics step or similar) allows you to stretch through a greater range of motion.

Back bend (wheel) on ball: I do this move 2-3 times per day after I've been at my desk for awhile, but it might not be office appropriate for a lot of people; try it at the gym or at home.

Upward dog: This stretch extends the spine to help counter all the forward flexion from reaching, leaning or slouching at your desk all day. This cobra pose also works much the same way.

Camel stretch: Another spine-extending exercise that's great if you can't do the back bend stretch above.

Chest/shoulder stretch: Try this throughout the day to help pull your shoulders back and stretch a tight chest.

Neck stretch (extension): Focus on the neck extension (looking toward the ceiling) and don't do the flexion (chin to chest) so much, since most of us sit with our necks already forward (flexed).

Quad stretch: Helps stretch the front of the thigh, but if you pull your knee/thigh slightly back behind the body, you'll also stretch the hips, which become tight after prolonged sitting.

Kneeling hip flexor stretch: Another great one for hip flexors that are tight from being in a shortened (seated) position all day long.
StrengthenTo counter all that sitting and the poor posture that results, we need to strengthen muscles on the back of the body, as well as the core. Focus on these exercises during twice-weekly strength training sessions, aiming for 2 sets of 8-15 reps.

Elbow plank: Strengthens the entire core. Hold plank in good form until your body begins to shake, then rest. Repeat 1-2 times.

Side plank: Another great move for core strengthening, but it should only be held in good form for as long as you can before your core/body begins to shake.

Rows: Any type of dumbbell, band or machine rows will help strengthen the mid and upper back as well as the back of the shoulders (posterior deltoids). These muscles can weaken over time when your posture is forward and your arms are in front of you while typing, using the computer, or driving.

Superman: Great lower back strengthener that also includes hip and spinal extension (remember, that's the opposite movement than we use while sitting all day, so we want more of it).

Neck strengthener: While driving, practice pulling your chin in and pushing your head into the headrest behind you for a few seconds at a time, then releasing. If you have a high-back chair that you sit in at work, you can do this during your workday, too. This can help strengthen the back of the neck and the upper trapezius muscles to correct forward-head posture (common if you do a lot of desk work).

Stand
It may seem obvious, but the more you can stand during your workday and outside of work, the better off you'll be. I was so tired of sitting all day at work and feeling uncomfortable that I made my own standing workstation for free. Instead of buying a fancy standing desk for several hundred dollars (yep, I looked into it), I set up my computer on a bar-height table we already had at the office. Perhaps you even have one at home! This is a much more economical solution that even your employer might be able to get behind. Here are some additional standing-related tips for your day.

Get up from your desk as often as you can. Walk to the restroom that's further away. Walk to the water cooler. Stop by your co-worker's desk to ask that question instead of emailing it. Stand up even if just to stretch for a minute every 30-60 minutes throughout the day.

When work is over, get on your feet. After sitting all day, the last thing I want to do is sit more at home, so I try to be physically active in addition to working out. The TV is rarely turned on in my house (we go days at a time without even plugging it in), and I'm able to get a lot done around the house each night: walking the dog, exercising, cooking dinner, a little yard work, cleaning the house, packing lunch for the next day, watering the garden and more. Sitting is the enemy when you have chronic back pain and poor posture. Get up and get moving!

Take a short walking break during the day, if you can. A few laps around the office or to your lunch destination can do wonders.

Plan some exercise before and after work. I try to squeeze in some activity before I go to work each day and again when I'm done. This way, I'm moving during the times I'm not confined to my desk.

Limit screen time. I mentioned TV earlier, but it warrants another mention. The more TV you watch, the more likely you are to be overweight and suffer other health problems that stem from a sedentary lifestyle. But TV isn't the only screen we spend time in front of. Monitor and limit your computer time at home, too. If you must use the computer, place it on a higher surface and stand up. If you must watch TV, try to get moving and avoid sitting down.

Fidget. Move throughout the day, changing your body position and posture so you're not always stuck in the same position for several hours.

There you have it: A simple plan of exercises, stretches and daily activity that can help you counteract the side effects of your desk job, helping decrease back pain, improve posture, and reduce your risk of health problems associated with prolonged sitting. Incorporate as many of these tips into your day as possible and, along with your consistent exercise program, you should notice better posture, less pain, and a stronger back.

Over the last few weeks, I've been standing more, stretching my chest and hips, and working to strengthen those often-neglected muscles along the back of the body. And I've noticed a lot of improvements in my back pain. It comes on less often and goes away sooner. I can also stand longer and longer at my new upright workstation before taking a break in a chair, and I've noticed my spine feeling more mobile and flexible—something I haven't felt in years, despite a steady practice of Pilates. Finally, I'm doing right by my body even though I have a sedentary job.

Our bodies were designed for motion, not sitting, so let this serve as a reminder to get up from your chair and get active as often as possible throughout the day.

The Benefits of Berries.....

Red, Black & Blue are Berry Good for You!

Isn’t it wonderful when something that tastes so yummy is also good for you? That’s what you get when you enjoy the delicious, sweet flavor of berries. The pigments that give berries their deep red, blue, black and purple hues are powerful, disease-fighting antioxidants. It is believed that antioxidant-rich foods offer protection against conditions such as heart disease and cancer.

The scientific community measures the antioxidant levels in foods using the ORAC (Oxygen Radical Absorbance Capacity) test. The higher the ORAC value, the more antioxidants a food provides.

Scientists have discovered that berries have some of the highest antioxidant levels of any fresh fruits. Raspberries, for example, contain an especially high level of antioxidants—three times more than kiwis and 10 times more than tomatoes.

The average serving of fresh or lightly cooked produce provides between 600 and 800 ORAC units. But berries blow these values away—one cup of blueberries has an ORAC value of 5486, followed by blackberries at 4654, strawberries with 3520, and raspberries at 2789. Scientists believe that eating between 2000 and 5000 ORAC units daily may increase the body's antioxidant supply high enough to result in positive health outcomes.

Raspberries
Slightly tart and juicy, the raspberry is a nutritional powerhouse in a tiny package. Raspberries are rich in ellagic acid (which provides the majority of the berry's antioxidants), and anthocyanins (which give raspberries their deep, red color and exhibit antimicrobial properties). As if their high antioxidant content wasn’t enough, raspberries are also great sources of the vitamins and minerals riboflavin, niacin, folate, magnesium, potassium, copper, manganese and vitamin C.

Most cultivated varieties of raspberries are grown in California from June through October. Raspberries are highly perishable and should be purchased one or two days before using. Choose berries that are firm, plump and deep in color and avoid any that are mushy or moldy. Make sure that they are not packed too tightly in their container, since this may crush them. Because raspberries are so perishable, use care when storing them. Remove any spoiled or moldy berries before putting them in the refrigerator and then place the unwashed berries in their original container or spread them out on a plate lined with a paper towel. Avoid keeping raspberries out at room temperature or exposing them to sunlight for very long, they will spoil quickly in these conditions.

Raspberries can be enjoyed plain or mixed with yogurt for a healthy snack. Toss a few on top of your breakfast cereal or in your pancakes. Add them to salads for an unusual taste sensation. Top your raspberry-filled salad with balsamic vinegar to really bring out the flavor of the berries. Also check out these raspberry recipes.

Blueberries
Blueberries are small and mighty, known for their anti-inflammatory and antibacterial properties. They also contain anthocyanin, the antioxidant that gives the berry its deep color and may also help improve learning and memory (according to studies on mice). Like most berries, blueberries are rich in disease-fighting antioxidants, as well as B vitamins, fiber and vitamins C, E and K.

North America is the world’s leading blueberry producer, accounting for almost 90% of the world’s production. Harvest time in North America begins mid-April in Florida, peaks in July, and runs through early October in British Columbia.

Look for fresh blueberries that are firm, dry plump and smooth. They should be deep purple-blue or blue-black in color (reddish-colored berries aren’t ripe but may be used for cooking). Stay away from containers that are stained with juice, as this may be a sign that the berries are overripe, crushed or moldy. Fresh blueberries can be covered and stored in the refrigerator for up to ten days and washed just before using.

While blueberries can be eaten raw, they are often cooked in pies, pancakes and muffins. Add a few fresh blueberries to yogurt or cereal, cook them into a sweet syrup for topping ice cream, waffles or pancakes, or try a new blueberry recipe.

Cranberries
Scientific research continues to prove the health benefits of the tart and tangy cranberry. Cranberries are sources of polyphenols, antioxidants that may benefit the cardiovascular system, immune system and act as anti-cancer agents. They also contain tannins, which have anti-clotting properties. Besides being a rich in antioxidants, cranberries also boast fiber, vitamins A and C, potassium and more.

Cranberry juices and sauces are available in the grocery store year-round, while fresh cranberries are in-season from September to December—just in time for festive holiday dishes. When purchasing them fresh, go for plump, firm (an indicator of quality) cranberries that are deep red in color. Before storing in the refrigerator, discard soft, discolored or shriveled berries. Frozen cranberries will keep for years, but used immediately once thawed.

Cranberries make a healthy addition to your diet, no matter how you enjoy them—as juice, sauce, fresh or dried. For the most nutrients and antioxidants, choose fresh or dried cranberries. Cranberry juice is very popular but look out for added sugars—buy 100% pure juice. Cranberry "drinks" or "cocktails" that contain added water, sugar and sweeteners contain the fewest antioxidants. Dried cranberries are a flavorful addition to salads and can be added to stuffing or baked into muffins. Fresh cranberries can be boiled into a tangy sauce or chutney and make a great addition to roasted pork or fowl. Discover a new way to prepare cranberries by using one of our cranberry recipe ideas.

Blackberries
Plump, dark and juicy, blackberries are another delicious source of anthocyanin pigments and ellagic acids (both with healthy antioxidant properties), as well as vitamins C and E, fiber and the phytochemical lycopene, which protects eyesight. With anti-inflammatory and antibacterial properties, a dose of blackberries may help fight minor infections too.

While the season for fresh blackberries runs from May to July, frozen blackberries can be found all year round. As with other types of berries, treat blackberries with care and wash just before eating. Add blackberries to fruit salad or bake with them as you would raspberries or other fruit. A fresh trifle of layered cake, custard and berries makes a delicious summer dessert. These recipes for blackberries offer more unique ideas.

Strawberries
It's easy to see why strawberries are one of the most popular berries. Fragrant, sweet and juicy, strawberries taste as good as they are for you! This rich source of vitamin C, folate, fiber and B-vitamins also packs phytonutrients and antioxidants, such as phenols, which give strawberries heart-protecting, anti-inflammatory, and anti-cancer properties.

Strawberries reach their peak between April through July when they become widely available and most delicious. They are extremely perishable, so purchase them just a few days prior to use. Look for berries that are mold-free, firm, plump, deep red in color, and shiny—with their green "caps" attached. Avoid those with green or yellow patches, which indicate sourness and poor quality. Make sure that they are not packed too tightly in their container, as this may crush them. Before refrigerating, remove all moldy or damaged strawberries. Strawberries will keep fresh in the refrigerator for one or two days.

Strawberries are often enjoyed with desserts like pies, ice cream, shortcakes, and chocolate. Try plain strawberries, or add them to your morning cereal or yogurt, as a side to your pancakes, or mixed into fruit salad or fresh green salads. Protein-rich smoothies are another great option for strawberries. Expand your palate with a new strawberry recipe.

No matter how you try 'em, berries are healthy foods that do wonders for your body.

By Leanne Beattie, Health & Fitness Writer, SparkPeople.com

11 Ways to Pick Out Healthy Food

Although Vitamin Water sounds healthy (and it says so on the label), a federal judge recently begged to differ. The drink doesn’t meet the FDA standard for labeling, he ruled.

It’s a common ploy. You can walk down any grocery store aisle and be bombarded with "all natural" and "immunity boosting" claims touted on boxes, bags, and bottles.

With so many enthusiastic labels shouting out to you, how can you tell which packages are healthy and which ones are nutritional nightmares? Here's how to break down the nutritional information and ingredient list for 11 common food buys.

Breakfast cereal
Most cereals are similar in serving size and calories but differ in fiber and sugar content, says American Dietetic Association spokesperson, Keri Gans, RD.

Buy those with at least 5 grams of fiber per serving and less than 12 grams of sugar per serving. The only way sugar in cereal is good for you is if it comes from dried fruit, and not in the form of high fructose corn syrup, molasses, or honey, Gans says.

In general, the fewer the ingredients the better (for example, shredded wheat is usually just that). Stay as close to 5% of your age group’s recommended daily allowance (RDA) of sodium as possible, and definitely don’t consume more than 20% with your cereal.

Bread
Look for bread with no more than 100 calories and 150 milligrams of sodium per slice, and at least 3 grams of fiber (which rules out white bread).

And not all wheat bread is healthy. "Just because something says it might have whole-wheat flour in it doesn’t mean it’s 100% whole wheat," says Gans. Instead, look for breads that say, "100% whole grains."

And it’s worthwhile to read the ingredient list. Whole wheat, oats, or other whole grains should be the first ingredient, as opposed to refined flours. If whole-wheat flour is listed first and followed by other flours, that bread will be lower in fiber. Limit molasses and other sweeteners too.

Snack bars
Pay attention to the protein content, along with the calories, fat, sugar, and fiber, in these portable noshes. The best buys have at least 5 grams of protein and 3 grams of fiber, less than 10 grams of sugar, and no more than 200 calories, if it’s a snack.

It can contain 300 calories if it’s a meal, says Gans, and 8 to 10 grams of protein is fine, but 20 grams is probably too much. Limit yourself to about 10 grams of total fat, and no more than 1 gram of saturated fat, but also check where the fat is coming from. "Nuts are the best source of fat in a snack bar," Gans says.

Microwave meals
Even low-cal options can contain more than 30% of your daily sodium. “You need to compare brand to brand, because most frozen dinners are going to have more salt than they should,” Gans says. “Look for the ones with the smallest percentage of daily value.”

Also, fat and calorie content is an issue with these meals. They can include unsaturated fats from olive oil and salmon but not saturated fat from cream or butter. Also aim for less than 500 calories. And since this is a meal, make sure you have 10 grams of protein or more per serving.

But bear in mind that you’re probably not going to get enough veggies from a frozen dinner, so enjoy a side salad too.

Frozen veggies
If you don’t have fresh veggies, frozen ones can fill the greens gap. However, choose products that contain just vegetables sans sauce. “I guarantee if they’re made with anything, it’s typically a cream or cheese sauce, and you’re better off if you just make your own,” Gans says.

If you like the extra flavor, sprinkle Parmesan cheese on the veggies. One half-cup serving of Birds Eye Broccoli and Cheese Sauce contains 90 calories, 3 grams of saturated fat, and more than 20% of your daily sodium, while the same serving of steamed broccoli with a tablespoon of Parmesan cheese contains 37 calories, 2 grams of fat, and about 5% of your daily sodium.

Soup
Stay below 20% of your RDA of sodium (about 460 mg for a daily allowance of 2,300 mg, or 300 mg for 1,500 mg). Several companies make low-sodium soups that fall within this range.

Calories should be limited to 200 per serving unless the soup constitutes your entire meal, in which case you can reach 400 calories.

And check the serving size. A can typically contains two servings, and eating the entire thing could put you over your sodium limit.

Protein is a plus, and a soup can make a good snack or partial meal if it has between 5 and 10 grams of protein. If it’s your entire meal, it should have at least 10 grams.

Rice and pasta
Choose rice and pasta that are high in fiber, and preferably pasta that is 100% whole grain. Brown rice doesn’t have as much fiber, but it has more than white rice.

Ideally, you want 7 grams of fiber per serving (and 25 to 35 grams daily), but before you dig into a bowl of rigatoni, check the serving size. Pasta expands as you cook it, so an ounce of uncooked pasta has more fiber—and more calories —than an ounce of cooked pasta.

If the label doesn’t specify, assume the serving size is for cooked pasta. And with flavored/packaged rice, check for added salt. There’s likely to be a lot—up to 1,000 mg in certain brands.

Salad dressing
Almost all salad-dressing serving sizes are two tablespoons, making them easy to compare, Gans says. Stick to 50 calories or less per serving, and the less sugar the better.

"Basically any sugar in salad dressings is added sugar," says Gans. Choose salad dressings that are made of olive oil, like vinaigrettes, rather than mayonnaise, like ranch or Thousand Island.

And again pay attention to sodium. The more processed foods you eat, the more salt you get.

Yogurt
Yogurt can be a low-cal way to get protein and calcium, but choose the wrong kind, and you could eat a container with nutritional content similar to that of ice cream.

Pick low-fat varieties, with at least 6 grams of protein. Greek yogurts have more protein per serving than plain yogurt, but full-fat Greek yogurts can contain up to 18 grams of saturated fat.

Also check for sugar. "Oftentimes sugar is off the charts in yogurt," Gans says. Aim for less than 20 grams of sugar per serving. Choose a version that has lower sugar, between 6 and 12 grams, like plain yogurt, then add your own sweet fruits. The good news is yogurt is low in sodium.

Sports drinks
Unless you’re involved in an endurance activity for over an hour, you don’t need a sports drink, says Gans. Be aware that if you do reach for a sports drink, you can end up consuming more than 60 calories per serving.

If you are sweating heavily and need replenishment, have one that has below 60 calories per serving and make sure you know what the serving size is (bottles often contain two servings).

"A lot of them are just sugared water, and you’re getting extra calories, which you don’t need," Gans explains. Though sports drinks are great while exercising, choose water if you’re simply thirsty on a hot day.

Salty snacks
Salty flavor is a favorite among snackers, but you should make sure you don’t get more than 15% of your daily sodium from snacking, says Gans.

To indulge wisely, first check the serving size. Find out how many pretzels or chips constitute one serving. Take only that amount from the economy-size bag and don’t go back for seconds.

Search for the least amount of salt and fat per serving (pretzels tend to have less fat than chips). Baked versions are better than fried ones, as they contain less fat. But be careful. These snacks often pour on more salt to compensate for flavor.

By Amanda Gardner, Fitness Magazine

Exercise Your Way to Feeling Better About Yourself!

Exercise Your Way to Feeling Better About Yourself

If you’re like most people who want to lose weight, you probably think that shedding a few pounds will help you feel better about yourself. And chances are, you see exercise simply as something you need to do to accomplish that goal. But here’s something you may not know: this "necessary evil" approach to exercise may actually be preventing you from feeling better about yourself right now—even before the number on the scale or reflection in the mirror matches up with your ideal.

A simple attitude adjustment may help you start feeling a lot more comfortable in your skin right now—and this, in turn, can make your weight loss journey a lot easier and more pleasant. Here’s what you need to know to decide if you need to adjust your exercise attitude, and if so, how to do exactly that.

Making Friends with Your Body: The Roots of High Self-Esteem
There’s no doubt that feeling comfortable in your own skin is an important part of that “feeling-good-about-yourself” goal (also known as high self-esteem) you're trying to achieve. But the more you learn about the roots of self-esteem, the clearer it becomes that what helps the most has very little to do with achieving some abstract ideal, like a certain weight or look. In fact, there are many, many cases where people work very hard on goals like this—and even achieve them—only to find that they're still unsatisfied and unhappy. What does seem to have major, positive effects on self-esteem is the process of moving yourself—the right way—from where you are towards where you would like to be.

The journey is more important than the destination.

To be a little more precise, the best way to increase your self-esteem is to actively and effectively engage in something that is both good for you and consistent with your expressed goals. Both of these are key elements. If your goal isn't good for you, because it's unrealistic or strongly based on what you think other people want or expect from you (like trying to look like a model when your body can’t naturally achieve or maintain that), then you are going to face problems feeling good about yourself. Nothing you do will ever be good enough.

You’ll have the same problem if your actions aren’t consistent with your goals, like going on an unhealthy crash diet to achieve a healthy weight. To feel good about yourself, you have to treat yourself as if you are already someone worthy of respect and good treatment. If that means “faking it until you make it,” then that is where you need to start.

Exercising the “Right” Way, for the “Right” Reasons
If you are carrying a lot of unhelpful baggage in the form of poor body acceptance, negative body image, or even body-rejection due to excess weight, then exercising the right way and for the right reasons may well be your shortest, fastest, and easiest path away from these problems.

But you’ll need a particular kind of attitude and approach, one that will help you begin appreciating your body for what it can do right now, and allowing it to be your guide and teacher on your journey towards change—not an object of your contempt and ridicule. Here are the basic elements of such an attitude:

Exercise for the “right” reasons. There aren’t many bad reasons to exercise of course, so in a pinch you should take advantage of whatever gets you going. But certain attitudes and approaches will help you get a better self-esteem boost. It helps a lot, for example, to tell yourself that you are working out because it is good for your body and you want to take good care of your body. When you do that, you affirm that you and your body are friends—not enemies—and you open yourself up for healthy communication with your body, allowing it to tell you what you need. This will work much better than setting out to burn calories so you can get rid of all that ugly fat you can’t stand.

Don’t just mark time. Make exercise a challenge and notice how you respond. The simple act of setting personal performance goals and watching yourself achieve them can work wonders. Keep a journal where you record what you do during your exercise sessions, noting the improvements in your capacities over time. Hold little competitions against yourself, trying to improve on your personal bests (not world records) a few times a month, and reward yourself when you succeed. Pay special attention to how exercise affects your mood, and let your body teach you how to use the type and intensity of the exercise you do to influence your state of mind.

Turn some exercise time into playtime. You are, among other things, an animal with a body that needs to play. Notice how happy and excited your dog or child is when he gets to go out and play—especially when you physically play together. There is a part of you that still feels the same way. This need doesn’t go away just because you get older, become more serious, or are a little out of shape. The more exercise you can do in the form of sports, games, and other activities that are fun and rewarding themselves, the better. So be creative—turn some of those daily walks into roller skating, ice skating, golfing or Frisbee, racing with your dog, or even belly dancing!

Research shows that individuals who exercise feel better about themselves and their bodies. Once you start a workout program (or begin exercising for the "right" reasons), you'll soon experience the positive changes in self-esteem and body image that regular exercisers of all shapes and sizes enjoy. It's never too late to start feeling better about yourself!

By Dean Anderson, Fitness & Behavior Expert, Sparkpeople

Slimming Buffet Strategies

What are the best weight-loss options at a buffet?

Need ideas for coping with restaurant buffets? Want some good snack ideas? In our Q&A series, WeightWatchers.com nutritionist and food editor Leslie Fink, MS, RD, answers questions about food, nutrition and weight loss.

Q: What is the best way to tackle a restaurant buffet?

A: Stop, look, and listen to your stomach!

In other words, don't take a morsel until you've looked over all of your options and determined which foods really appeal to you. This way, you're less likely to fill up your plate halfway through the buffet only to realize that a few of your favorite foods are at the other end of the table. Once you've eyed all of the goods, try the following tactics:

* Make sure not to arrive on a totally empty stomach. A little food in your belly should help squash uncontrollable temptations.
* Fill up your plate with a respectable amount of healthy foods: fresh vegetable sticks, lightly dressed salads, shrimp cocktail, freshly carved turkey breast, fruit.
* Then round out your plate with a few foods that you cannot, or would not, make for yourself but that you enjoy. For instance, would you like to have an ordinary baked potato and eat the whole thing, or would you rather splurge on a few spoonfuls of praline-topped mashed sweet potatoes?
* Sit and digest for 10 minutes before you go back for round two. It takes a while for your body to know it's full.
* Scratch the I-must-eat-my-money's-worth attitude. Yes, it's an all-you-can-eat buffet, but if you go overboard, the physical (and for some, the emotional) cost of going off your plan can be costlier than the value of any uneaten food.
* Consider ordering à la carte. Although your meal may end up costing as much as—or even more than—the buffet, you're paying a premium for built-in portion control.
* If sweets are your weakness, plan for them in advance with smart planning and by engaging in extra physical activity. Pick out your favorite dessert or two, but make sure to cut each item in half at the buffet table, or ask the server to slice it smaller for you—mega pieces of cake often lurk at buffet tables.

When Too Much Exercise Becomes a Problem

Compulsive Exercise and Exercise Bulimia

Regular exercise is a vital part of a healthy lifestyle and sound weight-loss program. In fact, most experts suggest that we get 60 minutes of exercise each day for optimal health. But while a little exercise is a good thing, taking exercise to the extreme can cause serious health issues, even death. When few adults exercise regularly, and many struggle to find just 20 minutes to dedicate to a workout, it may be hard to believe that some people place exercise at the center of their lives. But some people feel compelled to exercise above and beyond normal levels, often in a desperate attempt to burn every calorie they consume.

Compulsive exercise is more than a desire to get in the ultimate shape or manage one's weight. Sufferers of exercise bulimia use excessive exercise to purge or compensate for eating binges or simply regular eating, often working out multiple times per day or for three or four hours at a time. Deep down, this disorder has more to do with control than it does the desire to fit into a smaller size of jeans.

The scary thing about an addiction to exercise is that it creeps up gradually, usually among everyday people who start exercising, feel good afterward, revel in the calories they're burning, have a desire to get healthier or lose weight, and therefore start believing that more is better. Oftentimes, people who develop an exercise compulsion don't feel like there's anything wrong with what they do. They think that what they're doing is healthy, and can't understand how others don't see it that way.

Compulsive Exercise Vs. Exercise Bulimia: What's the Difference?
Although the terms are often used interchangeably, compulsive exercise and exercise bulimia are two different things.

Compulsive exercisers build their lives around working out and are genuinely distressed if they can't exercise as much as they feel they need to (or should be). Exercise bulimia is similar, but involves eating binges. People who suffer from exercise bulimia often binge on food and then exercise obsessively to make up for it. Exercise becomes a way to control calories, justify eating, and punish oneself for eating too much or eating the "wrong" things.

Both conditions are indicated by the following symptoms:

* Choosing to exercise instead of going to work or enjoying social activities with friends or loved ones
* Refusing to take any rest or recovery days, even when injured
* Continuing to exercise even when ill
* Exercising to the point of exhaustion
* Never exercising for fun
* Experiencing severe stress and emotional upset, including depression, if unable to exercise
* Obsession with calories eaten and calories burned
* Preoccupation with burning calories throughout the day, even when not exercising

How Much is Too Much? There is no certain amount of exercise that is automatically "too much" for every person. In general, exercising for up to 60-90 minutes, most days of the week is reasonable and healthy for most people as long as recovery and downtime is built in. Competitive athletes may exercise for hours each day without any problem. The right amount of exercise for you may differ from your friend or neighbor and should take into account your fitness level, lifestyle, current health status and more.

So how do you know if you're exercising too much? It's a matter of attitude and whether your thoughts and behaviors about exercise mirror the list of symptoms described above. When exercise becomes one of the most important aspects of your life, and when your life revolves around exercise, it could be more than dedication—it could be an unhealthy obsession.

Associated Health Problems
Exercise is usually a good thing, but rest and recovery are very important, too. Excessive exercise can weaken the body and cause a host of problems, including:

* Fatigue
* Suppressed immune system
* Lack of menstruation (amenorrhea) in women due to a lack of body fat
* Reproductive problems
* Heart problems (such as muscle wasting and rhythm problems)
* Dehydration
* Arthritis
* Osteoporosis
* Stress fractures and sprains
* Kidney failure

Beyond physical ailments, excessive exercise can cause mental and emotional upset, interfere with normal, healthy relationships, and is often associated with anxiety and depression, too.

If you experience health problems like these that could be tied to excessive exercise, talk to your doctor and take some time off from fitness. If the thought of taking a few days or even a week off from your exercise routine upsets you, that too could be a sign that your dedication to fitness is unhealthy.

Getting a Diagnosis
Compulsive exercise and exercise bulimia can affect both men and women of all ages, races, body types and weights. Because adherence to an exercise program is usually a positive thing that is admired and encouraged, exercise bulimia is often difficult to diagnose. A doctor may ask if the person is exercising and get the right answer (yes), never knowing the extent to which the patient is actually jeopardizing his or her health by taking exercise to the extreme. A physician may first suspect a problem if a woman stops menstruating due to a drop in body fat, which affects estrogen levels, but the condition may be virtually undetectable in men whose body fat levels can be much lower without creating any health problems.

Even if your physician doesn't pick up on these signs, if you read the list above and think that this may sound like you, it's important to discuss your concerns, habits, and feelings with your doctor to find out if you may have a problem—and get help.

Treatment Options
Exercise bulimia can be a symptom of deeply rooted emotional problems. Studies have found that sufferers often come from families where food was used as a way of controlling behavior and battles surrounding food were common. Some bulimia sufferers are highly self-critical and aim for perfection in many areas of their lives. Because they feel they are never good enough just the way they are, they may exercise compulsively as a way to feel worthy and good about themselves.

Traditional treatments for exercise bulimia include support groups, cognitive behavior therapy, psychotherapy, and/or medication, such as anti-depressants. Other treatments include hypnosis and guided imagery, which allows the individual to create a new, positive, body image. The purpose of any treatment path is to gain awareness of the underlying reasons that caused the disorder in the first place, such as feelings of panic or being out of control. It is also important to lower the perfectionist standard and become more self-accepting so that exercise can serve its purpose in your life—not be the center of it.

By Leanne Beattie, Health & Fitness Writer, SparkPeople

Healthiest Frozen Treats

Yummy summer scoops

We’ve scoured America’s scoop shops (tough job, but somebody had to do it) for the tastiest (and healthiest) ice creams, yogurts, and sorbets that will satisfy your sweet tooth without hurting your waistline.

Our criteria: superior taste, stellar nutrition, and countrywide availability. Here, the five winners. (A standard scoop, by the way, is about 1/2 cup, or 3 to 3.5 ounces.)

Häagen-Dazs Mango Fat Free Sorbet
A blend of juicy, tropical mangoes, 120 calories, 0 grams fat, 20% RDA vitamin A, 10% RDA vitamin C, $3

“If you love mangoes, you’ll enjoy this sorbet. It’s very satisfying—you only need a little to feel content, and it’s very refreshing on a hot summer day,” judge Christine Palumbo, RD, says. And judge Kara Nielsen, a former pastry chef who now follows food trends, says, “It’s shocking that there is no fat. This sorbet is so creamy and totally indulgent.”

Ben & Jerry’s Black Raspberry Swirl Low Fat Frozen Yogurt
Black raspberry yogurt with thick black raspberry swirls made with real black and red raspberries, 140 calories, 1.5 grams fat, 15% RDA calcium, $3.50

“This has a serious raspberry flavor and a beautiful creaminess. It feels like you’re eating a full-fat ice cream, not a healthy frozen yogurt,” Palumbo says. She and the other judges also like the ingredients, including hormone-free milk and fair-trade flavors. Nutrition pamphlets are available at Ben & Jerry’s counters, and there are lots of healthy choices—sorbets, frozen yogurts, and even full-fat ice creams like the next winner. (The vanilla, chocolate, and coffee flavors have 200 or fewer calories, too.)

Ben & Jerry’s Strawberry Ice Cream
Strawberry ice cream with real strawberry pieces, 170 calories, 9 grams fat, 15% RDA vitamin C, 10% RDA calcium, $3.50

“It is delicious in taste and in feel—very honest and fresh,” says judge Gale Gand, a pastry chef and co-owner of Tru in Chicago. Palumbo loves that it has only eight ingredients—all natural. Ask for a kid-size cup to cut calories.

Baskin-Robbins Light Aloha Brownie Ice Cream
Light chocolate ice cream with ribbons of fudge and chunks of macadamia nut toffee, 160 calories, 5 grams fat, 10% RDA calcium, $2

“Rich, fudgy, chocolaty, and delicious,” Palumbo says. “If you need a chocolate fix, this will do the trick!” Baskin-Robbins’s BRight Choices flavors—like Cappuccino Chip, Premium Churned Light Raspberry Chip, and various sorbets—are healthy takes on their classics. We did have one beef: Baskin-Robbins’ products had more artificial ingredients than the other contenders.

Häagen-Dazs Cranberry Blueberry Fat Free Sorbet
A blend of tart cranberries and sweet blueberries, 100 calories, 0 grams fat, 8% RDA vitamin C, $3

“This has a nice flavor, is very refreshing and tart—but not too tart,” Gand says. Häagen Dazs shops aren’t overflowing with low-fat ice creams, but they do have other amazing fat-free sorbets besides our two winners. Our judges like that HD offers small cup sizes for portion control and that you can request nutrition information, which is kept behind the counter.

By Susan Hall, Health Magazine

Conquer Your Cravings !!!!

Do you eat healthful, balanced meals all day long until 4 p.m. or so, when a sudden and irrepressible craving for rich, dark chocolate or salty, crunchy chips strikes? Does your mind consistently wander to that pint of coffee-chip ice cream, tucked away behind the frozen broccoli, an hour or so before bed?

Lately, a popular theory attests that craving a particular food means you must be deficient in one of its ingredients. For example, you might believe that hamburger hankering is due to your need for the iron in red meat. But what’s really behind those seemingly uncontrollable cravings, and how can you get a handle on them before they wreck your diet plan?

While some cravings may indeed relate to a need for certain nutrients (as you’ll see below), employing this reasoning as a blanket justification for nibbling on foods that are packed with fat and calories will only result in one thing — weight gain. Many doctors and nutritionists dispute the claim, citing a lack of good evidence, and raise a solid point: If you’re truly deficient in iron, say, why not crave other iron-rich foods, such as spinach or black beans?

When it comes to food cravings, researchers believe there are other biochemical and psychological processes at work. And they agree that understanding the cause behind a certain yen is the key to prevention. So follow these basic strategies for staving off any kind of craving, then identify your specific food lust and learn how to stop it in its tracks!

Dodge the Desire
Be a grazer. Nutritionists suggest that eating several small meals throughout the day (or three meals and a few light, low-fat snacks) can help to prevent cravings later in the day. Choose high-fiber, low-fat foods to keep hunger at bay longer.

Go cold turkey. Some research has shown that completely giving up a particular food can result in losing a taste for it. According to Elizabeth Somer, M.S., R.D., author of Food and Mood (Owl Books), the longer you go without eating a particular food, the less you’ll crave it.

Get distracted. When you feel a craving coming on, do something that will get your mind off of it. Go for a walk or make a phone call. After 10 minutes, you may notice that the craving has passed.

Four Most Common Cravings
Although we all have our favorite must-have foods — ranging from pickles to pastries — there are some common threads when it comes to the provisions we pine for. Here, identify the type of food you desire, then read on to conquer that craving.

The Craving: Sweets
If visions of cookies and ice cream dance in your head, what you may be craving more than the sugar in these foods is the fat that provides their texture, taste and aroma, according to Somer. Several studies have shown that fat and sugar may release endorphins into the brain (neurotransmitters that can produce a feeling of pleasure or euphoria). This hypothesis may explain why people crave that sweet, creamy taste — it produces a pleasurable feeling.

The Solution: Guess what? Good old-fashioned exercise also appears to boost levels of endorphins (they’re the same substances credited with the so-called “runner’s high”). So next time you feel like biting into a chocolate-covered ice cream bar, lace up those walking shoes or hop on your bike instead. You’ll get the same pleasing feeling and the benefits of doing something good for your body. If you’re on the job or unable to get immediate fitness gratification, you can still get the creamy taste and texture you yearn for from low-fat yogurt or cottage cheese with fruit.

The Craving: Salt
According to Somer, many women experience salt cravings related to premenstrual syndrome (PMS) since fluctuating levels of estrogen can interfere with the normal salt concentration in the body. Unfortunately, cravings for salt often result in the consumption of foods that are not only high in sodium — dangerous for anyone with hypertension — but also heavy in fat (think chips, French fries, pizza). Some studies have shown that people who are deficient in calcium crave salt more frequently than those who are not. And Somer suggests the desire for salty foods, such as chips or pretzels, may have more to do with the wish to crunch than the actual salt.

The Solution: Try upping your calcium intake (which will also benefit your bones) with low-fat dairy foods or leafy greens. And reach for crisp, fresh, munch-able foods, like baby carrots or bell pepper wedges-they make great stand-ins for that pretzel or chip crunch. If you can't forgo the salt, eat just one serving of low-fat, whole-grain pretzels.

The Craving: Carbs
Cravings for simple carbohydrates are most frequently associated with times of stress. The explanation behind this relationship? Carbohydrates found in such foods as crackers, breads, unsalted pretzels, and animal crackers have been shown to help boost levels of the neurotransmitter serotonin, shown to produce a feeling of calm and well-being.

The Solution: Anything that relieves stress can help to inhibit these cravings. Try deep breathing techniques, yoga or simple exercise instead of resorting to the refrigerator. When you feel the need to feed, go for snacks of complex carbohydrates, such as yogurt or vegetables, which can help fend off cravings for simple carbs.

The Craving: Chocolate
They don’t call them chocoholics for nothing. While it could fit into the “sweet and creamy” category by most definitions, chocolate’s complexity and the fact that it is the most commonly craved food among Americans, according to Somer, earns it a class unto itself. Chocolate is the most difficult of foods to explain. According to researchers at the University of Arizona who last year conducted a review of the current research on chocolate cravings, the sensational combination of the fat, sugar, texture, aroma and several ingredients with addictive properties similar to those in psychoactive drugs, are most likely responsible for chocolate cravings. The researchers also suggest that these cravings can be a result of a magnesium deficiency.

The Solution: Uncompromising chocolate addicts may balk, but keeping other magnesium-rich foods, such as raw soybeans (a.k.a. edamame), on hand can be a quick fix. In cases where the longing is not due to magnesium deficiency, there’s not much else that will fulfill cravings for chocolate, Somer says. She suggests sipping a cup of warm, low-fat cocoa, or plunging fresh fruit, like whole strawberries, banana slices and melon wedges, into fat-free chocolate syrup — both of these approaches will add up to a lot less fat and calories than your average chocolate bar.

By Bridget Kelly, eDiets Contributor

Which is better - a Doughnut or skipping Breakfast?

We recently had a team-brainstorming meeting. As we tossed around blog topics and ideas, Coach Nicole had a question that caught all of our attention. She asked, "If someone is running late in the morning, is it better to grab a doughnut on the go or skip breakfast?" I said it was better to grab the doughnut. I think my answer surprised her. Why would a doughnut be a better choice you ask?

No doubt, you have heard it said that breakfast is the most important meal of the day. One reason is that it "breaks the fast" since your last meal or snack. The body uses less energy as you rest but energy is still used to run the body (circulation, nerve impulses, respiration, etc) as you sleep. Eating shortly after you arise in the morning tells your body to wake up from its slower conservation mode, allowing your metabolic rate to return to normal. Waiting hours to eat causes the metabolic rate to remain slow. The longer you go until you eat and the more active you are, the slower the metabolic rate can become to compensate and ensure adequate energy is available.

Eating breakfast is also important when trying to reach personal weight loss goals. One explanation for this is skipping breakfast causes the brain to crave high-calorie foods. It might be the reason people crave the doughnut while they are driving to work on an empty stomach. It can also be the reason people are drawn to high calorie, high fat lunches when they skip breakfast. In any case, eating a less than ideal breakfast is better than no breakfast at all. An average strawberry frosted doughnut contains about 240 calories, 33 grams of carbohydrates, 10 grams of fat and 3 grams of protein. It can take more than 40 minutes to walk off those sweet calories. While it isn't the best breakfast choice, if we look at a doughnut a little closer we find there is more balance than we might think. A recommended daily energy intake of 1500 calories consumed in three meals and a snack may easily allow for a breakfast of 375 calories, 50 grams of carbohydrates 12 grams of fat and 20 grams of protein. The doughnut easily fits within this framework although short in several key nutrients. The fat content slows the rate of metabolism so the sugar load doesn't spike a person's blood sugar as much as it might otherwise. If you order a Medium Lite Iced Latte to better balance out your breakfast, you would consume an additional 120 calories, 19 grams carbohydrates, 0 grams fat, and 10 grams of protein. Your totals for your on-the-go breakfast would be about 360 calories, 52 grams carbohydrates, 10 grams fat, and 13 grams protein. This would certainly get your metabolism going and help you resist vending machine urges at the office for a couple hours. Another possible benefit of the doughnut over no breakfast at all is allowing you to feel your healthy eating plan isn't so restrictive. This could mentally help you stay on track.

One of the best ways to avoid having to make a choice between a doughnut breakfast and no breakfast at all is planning. Keep several quick and healthy go to breakfast options on hand. This allows you to grab and go as you run out the door instead of stopping by a drive-thru. What you are grabbing will provide healthier secondary nutrients that a drive thru option may not. If you are someone that has not mastered the skill of pre-planning yet, keep this list of healthier fast food options in your glove box until you have. When you are short on time and are tempted to skip breakfast or wait until you get to work to grab a doughnut, choose something off this list instead. Make your choice based on whether calories, carbohydrates, fat, protein, or sodium content is of most importance to your overall meal planning.

Subway Egg & Cheese Muffin Melt with 100% Juice for a balanced low calorie and low fat choice
Calories – 270 Fat – 6 grams Sodium – 465 mg Carbohydrates – 42 grams Protein – 13 grams

McDonald's Scrambled Eggs with an English Muffin for a balanced higher protein, lower carbohydrate choice Calories – 330 Fat – 14 grams Sodium – 460 mg Carbohydrates – 28 grams Protein – 20 grams

Starbucks Egg White, Spinach & Feta Wrap for a balanced lower calorie, protein and carbohydrate choiceCalories – 280 Fat – 10 gramsSodium – 900 mgCarbohydrates – 33 gramsProtein – 18 grams

Starbucks Perfect Oatmeal with Nut Medley and Dried Fruit Topping for a low sodium choiceCalories – 340 Fat – 11.5 grams Sodium – 115 mg Carbohydrates – 51 grams Protein – 8 grams

Selecting a doughnut for breakfast isn't something we recommend. However, it is a better choice if skipping breakfast is the alternative. Planning and having quick, go-to options on hand for those days when you are running late is ideal. Until you get that skill mastered, keep a list of go-to on-the-go breakfast options readily available. This will allow you to make the most of your fast food breakfast stop when you need something on the go instead of skipping breakfast.

by Sparkpeople

Finding Inspiration In Your Biggest Temptations

Change the Way You Look at Obstacles on Your Journey

Getting motivated--and staying motivated--can be difficult, and when temptations abound, it seems like the world is conspiring to keep you indoors, on the couch and stuck in your unhealthy life.

Instead of viewing temptations as roadblocks, think of them as motivators--the devil on your shoulder, if you will. Their presence in your life should be just what you need to keep you from losing momentum, standing still or taking a break from your healthy journey. If you stop, they'll get you; if you stay one step ahead, you'll always come out on top. Temptations are like misunderstood Muses. They give you the chance to be creative while reaching your goals.

Temptation No. 1: Sleeping in or hitting the snooze alarm. (I'm so guilty, happened this morning!)

Inspiration: Taking care of your body.
Get your eight hours a night. If you're consistently sleeping through your alarm or hitting the snooze bar more than twice, consider changing your sleep schedule. Try to head to bed earlier--even just 15 or 30 minutes can make a difference.

To help you stay healthy and manage your weight, you need adequate sleep. Sleep loss affects the levels of certain hormones, which can in turn affect your metabolic processes and adversely affect your health.

Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.

Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down." Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscles – sleep and proper nutrients help rebuild the muscle so that you get stronger.

Temptation No. 2: Grabbing takeout or stopping at a drive-thru.

Inspiration: Making smart choices.
Ideally, you should drive by the drive-thru and cook healthful meals at home every night. However, not all takeout is created equal, and you can find some healthful options at chain restaurants and even your neighborhood deli. See this temptation as a challenge to be creative and bring home a healthful meal when you're in a hurry.

Plan ahead if you can, build a meal around vegetables and choose small portions to keep your takeout from taking away your self-control.

Follow the same rules at a restaurant that you would at home: Choose whole grains when possible, fill half your plate with vegetables and fruit, and opt for lean cuts of meat and low-calorie preparations.

Baked potatoes, side salads, fruit cups and milk are ubiquitous at fast food restaurants these days. See this as an opportunity to stare French fries in the face--and win!

Temptation No. 3: Grazing on junk food all night long.

Inspiration: Getting to the root of a problem.

Before you start chastising yourself for blowing your calorie budget after a good day of healthy, mindful eating, think about why you are snacking. Mindless munching is usually anything but.

Are you thirsty? Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all.

What did you eat for dinner? If you tried to save calories or reduce your carb intake by having a green salad or just a plate of veggies, it's no wonder you're hungry. Your body needs a bit of variety to stay happy. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power. In the meantime, reach for a small servings of whole-grain crackers with a tablespoon of nut butter. The combo of fat, protein and carbs will tide you over until morning.

Are you stressed or upset about something? Instead of reaching for the chocolate bar or the chips, close your eyes and take a few deep breaths. Eating your feelings leaves you feeling worse than when you started. Go for a walk, get out of the kitchen, remove trigger foods from the house--whatever it takes.

To get a handle on emotional eating, you first need to understand it. Learn more about this common food problem, which is the cause of 75% of overeating, according to experts. Once you know your food weaknesses, you'll be prepared to confront those evening cravings instead of surrendering to them.

Temptation No. 4: Vegging out on the couch.

Inspiration: Taking time for you.
You get home from work and gaze longingly at the sofa. You had a long day, and a bit of rest sounds much better than socializing or spending time with others. You just want to be alone with your feet up, mind empty and the TV on.

Devote a chunk of time each week or each day to yourself. Maybe it's 15 minutes, or maybe it's two hours. Put yourself first as often as you need to.

Instead of punishing yourself for being lazy, use this "me" time in a productive way. Do a crossword puzzle, read a book, watch a movie, call a friend, pick up knitting, or cuddle with your child or partner

Anticipate this respite from the hustle and bustle of your life and plan for it. Watch your favorite TV show, paint your nails, ask your partner to give you a foot rub. Reward yourself for being motivated, sticking with your healthy lifestyle plan and working out regularly. A bit of time spent doing nothing can help carry you through the rest of your hectic and action-packed life.

Temptation No. 5: Skipping your workout.

Inspiration: Changing up your workout.
You know how great you feel when you finish a workout: refreshed, revived and rejuvenated. You feel strong, confident and happy. So why would you want to skip exercise? Quite often, the reason is boredom.

Does your workout schedule run on repeat? Do you do the same thing at the same time and in the same place every day?

Now that you've made fitness a part of your life, try shaking up your routine from time to time. Instead of walking laps around the park in your neighborhood, try taking a new route. Instead of doing the same-old pushups and crunches. If you belong to a gym, trade the Stairmaster for the elliptical or the treadmill for the stationary bike.

Tired of your DVDs? Trade with a friend or head to the library. Take a new class: Zumba, cardio dance, Pilates, yoga or Spinning are fun ones to try. Ask a trainer at your gym or a fit friend for suggestions. Speaking of which, one of the best ways to shake up your workout is to enlist a friend to blast calories with you. You can catch up on each other's lives while you firm up.

When temptations step in your path, don't cower. Confront them and enlist them as your allies. Soon you'll be stronger and more determined and will have traveled a little farther in your healthy living journey.

-- By Stepfanie Romine, Staff Writer, SparkPeople

Too Much Junk!

Does Junk Food Have A Place in a Healthy Diet??

Studies of American eating habits reveal that almost a quarter of the calories we consume come from nutrient-poor selections – better known as "junk food." If one-fourth of what we eat is junk food, a plan for weight reduction should emphasize eating differently, not just eating less as many nutrition experts advise for weight loss. And if you have a healthy weight, you should still eat less junk food to prevent weight gain and chronic diseases, like cancer.

Too Many Calories from Sodas, Sweets and Desserts
In a recent study that surveyed 4,700 people, soft drinks were the number one source of calories. They accounted for 7.1 percent of the calories the people in this study consumed. Altogether, the categories of soft drinks, sweets and desserts, and alcoholic beverages made up 23.8 percent of total calorie intake. Salty snacks and fruit-flavored drinks added another five percent of calories. Since all of these foods are relatively concentrated in calories, you don’t have to eat a lot of them to increase your daily calorie total.

Another study revealed that people who eat a lot of junk food suffer nutritionally. This study looked at the impact of salty snack foods like potato chips, corn chips, crackers, pretzels and cheese curls. Those who ate the most of these high-fat salty snack foods had diets high in total and saturated fat and low in fruits and vegetables. These people scored poorly for dietary healthfulness.

Score High Points for Health
Studies of nutrient-poor food consumption highlight several important messages:

* Between-meal snacks and drinks may be the best place to substitute healthy choices and cut back on excess calories.

* People who are overweight can still be undernourished. Eating more healthful foods is a good way to improve your health and lower your calorie intake at the same time.

* Junk food is not okay when it displaces healthy food, even if you maintain an appropriate weight. Eating substantial amounts of high-calorie, low-nutrient foods tends to be part of an eating pattern that ignores nutrient-rich vegetables, fruits, whole grains and beans. Even if you don’t gain weight by eating lots of junk food, you could increase your health risks, like the risk of cancer, by depriving yourself of protective nutrients and phytochemicals.

By The American Institute of Cancer Research (AICR)

Stop Feeling Guilty about Every Mistake....

Don't Let Toxic Guilt Wipe Out Your Willpower

Does this story sound familiar to you? You’re doing pretty well sticking within your calorie range until that box of candy shows up in the office, or all heck breaks loose and the only way to squeeze in lunch is at the local fast food joint. You give in to the candy or the double cheeseburger with fries and after that, things really go downhill. You start off feeling a little guilty, and the next thing you know, you’re eating everything in sight and telling yourself you’ll start over tomorrow, or next week, or…

So, what’s really going on here? Were you just standing in the wrong line when they were handing out will power? Not too likely. Do you have some deep, subconscious desire to not lose weight that compels you to sabotage yourself? Possibly, but probably not. Most likely, the problem is that you went on a toxic guilt trip.

The Difference Between Healthy Guilt & Toxic Guilt
Don't get me wrong here. I'm all for an appropriate level of guilt. It lets you know when you're letting yourself (or someone else) down, and reminds you that your impulses are not the most important things in the universe. But there’s guilt, and then there’s GUILT.

The main difference between healthy guilt and its toxic cousin is a matter of when you feel it. Appropriate guilt is the kind you feel before you do something you don't want to do, while things are still in the thinking-about-it stage and there is still a chance you can choose not to do the thing that makes you feel guilty.

We psychologists refer to this as having a conscience, and it is a very helpful thing. It’s so helpful that it always amazes me that you hear so little about it in discussions about weight loss.

Most of us have a good conscience when it comes to treating other people decently—we routinely expect it of ourselves and others. But when it comes to treating ourselves decently by eating well and exercising and refusing to verbally abuse ourselves when we aren’t perfect…POOF! The most powerful weapon you have in your arsenal for getting yourself to act the way you want to suddenly becomes off-limits.

This might not be such a bad thing, if it meant you could get rid of the disabling, toxic guilt that comes with having an overactive, perfectionistic conscience. But that’s not what happens. In fact, just the opposite happens.

When you routinely push aside the little voice in your head that tells you, for your own sake, that you may want to think twice about eating that candy or double cheeseburger, it doesn’t go away. It just moves a couple of steps further down the chain of events and gets even louder. Now, instead of hearing that voice before you act, you don’t hear it until after you've already done the thing you might not really have wanted to do. Instead of a gentle voice reminding you to think before you act, it’s screaming at you about what you already did wrong and what a jerk you are. This compels you to spend way too much time worrying about why you keep doing this sort of thing, and getting down on yourself to the point that you become your own worst enemy. This is toxic guilt, and it is not your friend.

End the Toxic Guilt Trip: Exercise Your Healthy Lifestyle Conscience
Fortunately, the solution to the problem of toxic guilt is really quite simple, at least in theory. All you have to do are three simple things:

1. When that quiet, nagging voice in your head starts saying that you are about to do something it doesn't approve of, listen to it. Stop what you're doing for a few moments to ask yourself, "Is this what I really want to do?"

2. If you agree with the voice, decide not do the thing in question. If you disagree, decide to do it. And if you're not sure (or if you halfway want to and halfway don't), try to postpone your decision (and action) until you've had a chance to sort things out a little more.

3. After you've made your decision, act! Then take a few more seconds to notice how you feel about what you just did. Nothing fancy here, no psychoanalyzing yourself, no reading yourself the riot act if you didn't do what you wanted. Just note what you decided, what you actually did, and how you felt afterwards. File this in the memory banks for future reference.

Now, you could be sitting there right now saying to yourself, "What the heck is this guy talking about? The whole problem is that I never hear that little voice until after the fact. The minute I see those candies, or smell that cheeseburger cooking, I go on autopilot and stuff it in my mouth."

This is NOT true. The little voice is there, you just aren't hearing it because you're more accustomed to your louder toxic guilt.

To train yourself to hear the little voice before it's too late, just keep practicing the three steps above until it becomes second nature to STOP and ASK yourself what you really want to do before you act. Once your conscience knows you are making the effort to listen again, it will move back up to its proper place in the chain of events.

By Dean Anderson, Behavioral Psychology Expert

7 Good Reasons to Smile

When You Smile, the World Smiles Back

Smiling happens without much thought. When you watch a friend do something silly or embarrassing, you smirk. When a police officer lets you off without a ticket, you grin. And when you are recognized for your top performance in academics or at work, you beam. Smiling is a very natural response that shares our happiness with others.

But did you know that smiling also triggers activity in your brain? Yep, there's a serious mind-body connection there, in your left frontal cortex to be exact, which is—not surprisingly—the area of your brain that registers happiness.

How often do you smile in a day? Do you smile when you meet new people? When you see your friends? Around your co-workers? How about your significant other? Your face has 44 muscles in it that allow you make more than 5,000 different types of expressions, many of which are smiles. Read on for seven reasons why smiling is good for you, your health and your social life!

7 Things to Smile About

1. Smiling can make you happy (even when you're not).
Remember that mind-body connection we were just talking about? Well, it turns out that the simple act of smiling sends a message to your brain that you're happy. And when you're happy, your body pumps out all kinds of feel-good endorphins. This reaction has been studied since the 1980s and has been proven a number of times. In 1984, an article in the journal Science showed that when people mimic different emotional expressions, their bodies produce physiological changes that reflect the emotion, too, such as changes in heart and breathing rate. Another German study found that people felt happy just by holding a small pen clenched in their teeth, imitating a smile.

Just remember that the research goes both ways. When the people in the first study frowned, they felt less happy, and in the German study, people who held a pen in their protruding lips, imitating a pout, felt unhappy. So the next time you feel sad or upset, try smiling. It just might make your body—and therefore you—feel better.

2. Smiling can make others happy.
"When you're smilin', the whole world smiles with you." Ever heard that song, made famous by Louis Armstrong? Well, it's true. Research shows that smiling is contagious. Ever been around someone who just had something fantastic happen to him or her? Isn't it almost impossible not to feel good, too? Studies show that something as simple as seeing a friend smile can activate the muscles in your face to make that same expression, without you even being aware that you are doing it. Crazy, right?

But remember that this, too, can be for better or for worse. You know the expression "misery loves company"? Frowns act just like smiles, just with a negative reaction, so choose to smile and watch the world smile back!

3. Smiling makes you more attractive.
Ever wonder why are we always asked to smile in photos? Because people usually look their best—and happiest—when smiling. According to the American Academy of Cosmetic Dentistry, 96 percent of American adults believe an attractive smile makes a person more appealing to members of the opposite sex. So the next time you are about to ask someone on a date, smile. It'll make them feel happier (see No. 2), and you'll already be more attractive in his or her eyes!

4. Smiling can help you de-stress.
The next time you're stressed about work or realize that your favorite jeans feel a little snug, don't freak out. Take a few deep breaths and smile! Smiling may help to reduce symptoms associated with anxiety. When that smile signals to your brain that you're feeling happy (even though you're not really feeling happy...yet), your body will usually slow its breathing and heart rate.

Reducing stress is so important for health, too, as it can lower blood pressure, improve digestion and regulate blood sugar. Note that this works during workouts, too! If you're having a hard time getting through that last rep or getting those final 5 minutes in on the treadmill, smiling can do wonders!

5. Smiling can help you land a job.
If you're about to go on a job interview, you may think that your appearance is just about wearing nice clothes. Wrong! You can't just wear that suit; you have to wear it with a smile. In a study published in the December 2009 issue of Personality and Social Psychology Bulletin, people looked at full-body photographs of 123 people they had never met. The people in the photos had one of two expressions: neutral (think your passport photo) or a smile. And guess what? When observers saw the photos of smiling people, they were more likely to think that the person in the photo was likeable, confident, conscientious and stable. Sound like traits most companies want in an employee, right? So the next time you're dressing to impress, make sure to take that beautiful, natural smile with you!

6. Smiling can lead to laughter.
Have you ever laughed without smiling? It's pretty impossible to do. And it's funny how a smile here and a smile there with friends can turn into a whole fit of hysterical laughter. Numerous studies have been done on the health benefits of laughing, including how it acts like a mini workout that burns calories and works the abs. Laughter also helps blood flow, lowers blood sugar levels, reduces stress and improves sleep. It may also raise the level of infection-fighting antibodies in the body, which helps boost your immune system. So the moral of this story is smile—and laugh—often!

7. Smiling just feels good.
Have you ever found that smiling just feels good? Go ahead, smile now. Doesn't it feel natural? Make you feel happy to be alive? It sure does beat the heck out of a frown. So the next time you're feeling down or out of sorts, try a smile. If you can't find a reason to smile, pop in a funny DVD, read the Sunday comics or call a friend. Heck, you may be able to even read the word smile and feel better. According to research published in Psychological Science, simply reading certain words may also have the same effect. Just like seeing someone else smile makes you smile, reading emotion verbs (like smile, grin, frown, etc.) can also activate specific facial muscles.

Isn't it time you turn that frown upside down? Now say "cheese!"

By Jennipher Walters, Health & Fitness Writer

Best & Worst Fast Food Salads....

Which salads are highest in calories and fat -– and which are lowest?

When you're looking to order something relatively healthy from a fast-food menu, you probably go for a salad. But did you know some fast-food salads are as high in calories and fat as a double Quarter Pounder with Cheese (740 calories, 42 grams of fat)?

Two key ingredients can make or break your fast food salad: chicken (specifically, whether you choose "grilled" or "crispy" style) and salad dressing. Although some fat helps make salad dressing taste good, many fast-food dressings go too far. A serving of blue cheese dressing at Carl’s Jr., for example, adds 320 calories and 34 grams of fat to your salad.

Below are my picks for some of the best and worst salad options at the 10 top fast food chains. The "best" salads were those with the most fiber and the least saturated fat; the “worst” salads had the highest levels of saturated fat, total fat, and/or calories.

Best Fast Food Salads
All these fast food entrée salads have less than 5 grams of saturated fat, and most have less than 15 grams of total fat. Those with more than 15 grams of fat feature nuts, which are nutrient-rich and contribute "smart" fats (monounsaturated fat and polyunsaturated fat). Because of the fat and sodium content of many fast-food salad dressings, I've suggested using only half a pack of dressing with some of these salads. That should be plenty for most people.

1. Taco Bell Chicken Ranch Taco Salad (Fresco Style). This salad has 240 calories, 6 grams total fat; 1 gram saturated fat; 1,110 milligrams sodium, 6 grams fiber, and 23 grams protein. Ingredients: beans, fiesta salsa, lettuce, rice, southwest chicken, tomato.

2. Taco Bell Chipotle Steak Taco Salad (Fresco Style): 220 calories; 7g total fat; 2g saturated fat; 960 mg sodium; 6g fiber; 41g protein. Ingredients: beans, fiesta salsa, lettuce, rice, steak, tomato.

3. McDonald’s Premium Southwest Salad with Grilled Chicken (with 1/2 packet Southwest dressing): 370 calories; 12g total fat; 3.5g saturated fat; 1,130 mg sodium; 6g fiber; 30g protein. Ingredients: Mixed greens, oven-roasted tomatoes, fire-roasted corn, black beans, poblano peppers, cheddar & jack cheeses, and tortilla strips.

4. Chick-fil-A Chargrilled Chicken Garden Salad (with Fat Free Honey Mustard): 390 calories; 15g total fat; 4.5g saturated fat; 1065mg sodium; 5g fiber; 25g protein. Ingredients: Lettuce, carrots, grape tomatoes, broccoli florets, Jack and cheddar cheeses, grilled chicken, garlic and butter croutons, honey-roasted sunflower kernels.

5. Wendy’s Mandarin Chicken Salad (with 1/2 packet Oriental Sesame Dressing but without crispy noodles): 395 calories; 18g total fat; 2.3g saturated fat; 880 mg sodium, 4g fiber; 29g protein. Ingredients: Salad greens, grilled chicken fillet, mandarin oranges, toasted almonds.

6. Chick-fil-A Chargrilled Chicken & Fruit Salad (with Reduced Fat Berry Balsamic Vinaigrette): Calories: 360; 10g total fat; 3.5g saturated fat; 810mg sodium; 4g fiber; 23g protein. Ingredients: Lettuce, carrots, Jack and cheddar cheeses, grilled chicken, fresh fruit medley, Harvest Nut granola.

7. Jack in the Box Grilled Chicken Salad (with Low-fat Balsamic dressing): 286 calories; 10.5 g total fat; 4g saturated fat; 1,140mg sodium; 4g fiber; 28g protein. Ingredients: Mixed salad greens, grilled chicken tenders, cheddar cheese, grape tomatoes, red onions, cucumbers, carrots.

8. Carl’s Jr. Cranberry Apple Walnut Grilled Chicken Salad (with 1/2 packet Raspberry Vinaigrette): 380 calories; 17g total fat; 4.5g saturated fat; 915 mg sodium; 4g fiber; 26g protein. Ingredients: Mixed salad greens, grilled chicken, feta cheese, apple slices, dried cranberries, glazed walnuts.

9. KFC Grilled Chicken BLT Salad (with Hidden Valley Ranch Fat Free dressing): 255 calories; 7g total fat; 2.5g saturated fat; 1,160 mg sodium; 3g fiber; 36g protein. Ingredients: lettuce, oven-roasted chicken, diced tomatoes, bacon bits.

10. Carl’s Jr. Original Grilled Chicken Salad (with Low Fat Balsamic Vinaigrette): 235 calories; 7.5g fat; 3g saturated fat; 1,090 mg sodium; 3g fiber; 24g protein. Ingredients: Mixed greens, grilled chicken, red onions, shredded cheese, tomatoes, and cucumber slices.

Worst Fast Food Salads
Most of these entrée salads have more than 10 grams of saturated fat, 35-59 grams of total fat, and up to 900 calories. Some have more sodium than most U.S. adults should consume in an entire day (1,500 mg), as recommended by the CDC.

1. Wendy’s Chicken BLT Salad (with Honey Dijon dressing): 790 calories; 53.5g total fat; 13.5g saturated fat; 1,665 mg sodium; 3g fiber; 38g protein. Ingredients: Salad greens, fried chicken filet, grape tomatoes, bacon, shredded cheddar, garlic croutons.

2. Arby’s Chopped Farmhouse Chicken Salad, Crispy (with Buttermilk Ranch dressing): 670 calories; 48g total fat; 12.5g saturated fat; 1,470 mg sodium; 4g fiber; 33g protein. Ingredients: Salad greens, popcorn chicken, pepper bacon, cheddar cheese.

3. Jack in the Box Chicken Club Salad (with Bacon Ranch dressing): 866 calories; 59g total fat; 12g saturated fat; 2,168 mg sodium; 5g fiber; 38g protein. Ingredients: Mixed salad greens, crispy chicken, bacon, cheese, seasoned croutons.

4. Carl’s Jr. Southwest Grilled Chicken Salad (with Chipotle Caesar dressing): 710 calories, 50g total fat; 12g saturated fat; 1,960 mg sodium; 6g fiber; 37g protein. Ingredients: Spring salad mix, grilled chicken, roasted corn, black bean salsa, red onions, shredded cheese, bacon bits, and tortilla strips.

5. Taco Bell Chipotle Steak Taco Salad: 900 calories, 57g fat, 11g saturated fat, 1,700 mg sodium, 8g fiber, 28g protein. Ingredients: crispy tortilla "bowl," steak, beans, cheddar, rice, lettuce, tomatoes, tortilla strips, reduced-fat sour cream, chipotle dressing.

6. KFC Crispy Chicken Caesar Salad (with Creamy Parmesan Caesar dressing): 650 calories; 48g total fat; 11g saturated fat; 1,340 mg sodium; 4g fiber; 32g protein. Ingredients: Lettuce, crispy chicken, Parmesan cheese, Parmesan garlic croutons.

7. Chick-fil-A Chick-n-Strips Salad (with Buttermilk Ranch dressing): 780 calories; 49g fat; 10g fat; 1,825 mg sodium; 5g fiber; 43g protein. Ingredients: Lettuce, carrots, grape tomatoes, broccoli florets, Jack and cheddar cheeses, fried chicken strips, garlic and butter croutons, honey-roasted sunflower kernels.

8. Burger King Tender Crisp Chicken Garden Salad (with Ranch dressing): 680 calories; 46g total fat; 9g saturated fat; 1570 mg sodium; 4g fiber; 28g protein. Ingredients: Lettuce, carrots, tomatoes, cheese, crispy chicken.

9. Sonic Drive-In Crispy Chicken Salad (with regular Ranch dressing): 534 calories; 37.6g fat; 8.5g saturated fat; 1,334 mg sodium; 5g fiber; 21g protein. Ingredients: Lettuce, crispy chicken, carrots, jack cheese, grape tomatoes, red cabbage, croutons.

10. McDonalds Premium Bacon Ranch Salad with Crispy Chicken (with Ranch dressing): 540 calories; 35g total fat; 8.5g saturated fat; 1,500 mg sodium; 3g fiber; 30g protein. Ingredients: Mixed Greens, grape tomatoes, carrots, jack and cheddar cheeses, bacon, crispy chicken.

By Elaine Magee, MPH, RD, WebMD

You know you're healthy when .....

- You start thinking about water in terms of ounces rather than glasses.
- You start thinking about shorter ways to get to the gym rather than thinking about ways to get around it.
- You are excited when the doctor FINALLY gives you a green light to exercise rather than dreading he might tell you to get off your butt to exercise.
- You think twice about eating out rather than eating out twice.
- Grocery shopping actually takes a lot to time because you do a double take on every ingredient label rather than scarcely glancing at anything beyond the price.
- You eye the couch as the most convenient place to store your weights rather than the most convenient place to store the weight of your rear.
- You curse at the architects of parking places that seem way too close to the front door of the supermarket rather than obnoxiously far away from the closest entrance.
- You realize there are not enough health magazines at the store rather than thinking that the manager is wasting good book space for magazines only elite athletes will purchase.
- You take pictures of Starbucks advertising because it just shocks you for its clever, blatant and manipulative fattening of America. (sorry Starbuck's fans...) rather than getting reeled in.
- You find yourself salivating over different kinds of running shoes rather than looking for the cheapest tennies after the ones you own get holes in both soles.
- You relish in the burn of a good workout rather than stop as soon as anything tingles at the slightest!

The 10 Golden Rules of Dieting

No matter which healthy meal plan you choose, there are some golden rules that everybody needs to follow to drop those extra pounds and live healthier. If you are finally ready to make yo-yo dieting a thing of the past, adopt this list of tips as your personal 10 commandments:

1. Make a Lifestyle Change
Contrary to what you might think, dieting is not a temporary solution. If you only diet to lose weight, those extra pounds will return as soon as you go back to your old eating patterns.

“The primary definition of the word ‘diet’ is what you usually eat,” nutritionist Susan Burke says. “If you usually eat nutritious foods in the right portion size for you to stay at your desired weight, then you’re on the right diet for you.”

2. Exercise
If you want to lose weight, you have to get moving. Regular exercise is an essential part of any healthy lifestyle. Ideally, your fitness regimen should include a combination of aerobic exercise and resistance training. If it has been a while since you last exerted yourself, you may want to work with a personal trainer. Also, remember to consult your personal physician before beginning any new exercise program.

3. Drink Plenty Of Water
Although you get water from foods and other fluids, experts recommend drinking at least eight glasses (8 ounces each) of water every single day. You should also be sure to drink water before, during and after each exercise session so you don’t get dehydrated.

“Cool, clear water helps keep you regular, is good for your complexion and takes the edge off your appetite,” Burke says. “Keep a half-liter bottle at your desk and one in the refrigerator.”

4. Monitor Your Portion Sizes
Don’t let yourself become the next victim of portion distortion. Remember that bigger is not always better, especially when it comes to the amount of food on your plate. Even healthful foods can provide excess calories if you eat too much of them. Learn how much food is right for you and don’t feel the need to clean your plate every time you eat out. Don’t be afraid to ask for a doggie bag.

“Your meal plan shows you the portion sizes that are right for you,” Burke says. “For example, a 3-ounce portion of meat, chicken or fish looks like a deck of cards; a cup of cottage cheese or yogurt looks like a tennis ball; an ounce of cheese looks like a pair of dice; and a tablespoon of fat looks like the tip of your thumb.”

5. Keep a Food Journal (girls and guys, this is the best idea... you'd be surprised about how much or how little you eat!)
When you are trying to lose weight, a food journal can be an invaluable resource. It is important to keep track of everything you eat so that you learn to avoid mindless eating in the future.

“Keeping a journal is one way to stop the vicious cycle of overeating and over-gaining,” psychologist Susan Mendelsohn says. The act of writing in and of itself, will prevent you from grabbing for the goodies in the kitchen, office or convenience store.”

6. Don’t Skip Meals
Some people think they will be able to lose weight faster if they skip meals, but this isn’t the case. Eating regular meals is an important way to keep your metabolism regular. In fact, you may even want to divide your meals into smaller portions and eat more often throughout the day.

“If you’re not succeeding on your weight-loss plan this week, try breaking your meals into mini-meals and eat every 2-3 hours to maintain your energy and to avoid hunger,” Burke says.

7. Lose the Junk Food
The best way to avoid the temptation to eat junk food is to go through your cupboards and do some cleaning. Get the junk food out of your house. Also, when you have a dinner party, send your friends home with the leftovers.

“If you’re used to snacking on chips and dips, you need to prepare to succeed with some new and tasty snacks,” Burke says. “Sugar-free Fudgesicles, ice milk and frozen fruit bars are good choices instead of full-fat ice cream. If you’re wedded to chips and dips, try baby carrots and cut-up veggies with salsa instead. Make a tasty but healthy dip by mixing a cup of half nonfat yogurt/half low-fat sour cream and onion soup mix.”

8. Modify Your Favorite Recipes
Following a healthy lifestyle doesn’t mean you will never be able to enjoy your favorite foods again. If you adopt an attitude of deprivation, it is unlikely that you will stick to your diet. Instead of depriving yourself, give your favorite recipes a healthy makeover.

“Frying adds fat to food, which adds calories,” Burke says. “Some favorite fried foods can be baked instead. Chicken and French fries are two favorite fried foods that are better when made in the oven than on the stove.”

9. Manage Your Stress
Though a certain amount of stress is normal, too much stress can be unhealthy for your body. Anxiety and tension also commonly drive people to skip meals, eat the wrong kinds of foods or snack compulsively. Finding healthy ways to manage your stress will make it easier to adopt a healthy lifestyle.

“Life is tough, and most of us lack certain coping tools,” says psychologist Matthew Anderson. “We then are driven to food as a comfort and denial mechanism.”

10 . Develop A Support Network
The road to healthier living doesn’t have to be a lonely one. If you are trying to drop those extra pounds and keep them off, your best bet is to follow the advice of the Beatles and “get by with a little help from your friends.”

Research continues to demonstrate that support is one of the most critical ingredients in achieving successful weight loss. People are more likely to reach their weight-loss goals with the help of a support network. Members of a group can also be more successful together than any of them would have been on their own.

By eDiets.com