Take Time To Eat Les....

The one-hour lunch is a thing of the past. In fact, more than half of Americans take 30 minutes or less for lunch. But just as it takes time to do anything successfully, when trying to eat healthy food in reasonable portions, you have to make the time. If you take lunch as a separate time away from the world, then you may find that you eat less. Walk Away from Your Desk Even more disturbing than the shrinking lunch break is the number of people eating at their desks. According to a survey by Right Management and LinkedIn, twenty percent of workers who take a lunch break eat at their desks. This is a big no-no. Not only is your desk a major germ incubator, but eating at your desk can make you hungrier later in the day. Researchers from the University of Bristol found that those who ate lunch while sitting at a computer screen ate twice as many snacks later on than those who didn’t. Enjoy a 'Siesta' While Spain’s three-hour break may be out of the question, taking a break from work and technology to focus on eating will prevent you from over-eating. Referred to as intuitive eating or eating mindfully, this method asks you to focus entirely on your meal and the eating process as opposed to enjoying other stimulation. The result is experiencing your food: how it tastes and feels in your body. Like taking a nap, intuitive eating helps rejuvenate your mind and body by experiencing the joys of food. Is Your Brain Full? "It takes the brain anywhere from 10 to 45 minutes to send satisfaction signals," says Kathleen J. Melanson, PhD, RD, associate professor of nutrition and food sciences at the University of Rhode Island, who confirmed the need for slow eating in her lab. In this age of drive thru windows and eating in the car, an entire meal may be down the hatch only to feel overly stuffed ten minutes later. To avoid this, chew your food. Yes your mother told you to do so, but now your mouth has to listen. By chewing your food longer, you allow your body to get full on less. Don’t Eat Alone Many people eat slower and less when they eat with a companion. A girls’ lunch may lead to more talking than eating, resulting in food left on the plate. But select your dining companions carefully! Choose those that don’t speed-eat because the fast eater will set the pace for the table. Likewise, avoid junk-eaters because they make sharing an entrée impossible. Manipulate the ambiance, including the people, and you will lower your stress levels as well as the amount you eat. calorie count.com, By Carolyn Richardson

7 Hidden Ways to Get Better Sleep

Go From Restless to Well-Rested in No Time As a college student, I had my fair share of sleepless nights. But as I matured (and learned from the adverse affects I suffered because of those late nights), I began to realize that at the core of a healthy, long life is good sleep. Surprisingly, what we hear about health usually revolves around exercise and nutrition; the truth about sleep—one of the most important factors to attaining vitality—is often left out of the mix. Losing sleep is certainly not something to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension). Your mood also suffers when you don’t get enough shut-eye, causing you to become disoriented on the job, fatigued behind the wheel of a car, or irritated at home. But more importantly, these mood swings can affect your relationships with others, and even lead to depression. But the good news is that, starting tonight, you can improve the quality and quantity of your sleep. Here are 7 ways to get back on track. You’ll be sleeping like a baby in no time! 1. Create the right environment. Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television, eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment that is suitable for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep. 2. Get yourself into a routine. This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult—but crucial—to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally. 3. Limit food and beverage intake before bed. As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also, your metabolism increases slightly to digest food, which can also raise your energy level. Stop eating at least three hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer. 4. Consider a natural approach. Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation, for example. As always, consult your health care provider, use herbs and other supplements only as directed, and make sure to read labels. Some herbs may react with certain types of medication or cause adverse effects in individuals with liver disease, Parkinson's disease, and pregnant or nursing women. Other liquids, such as a small glass of warm milk, may also help. 5. Know when and how to nap. When energy levels drop around 3-5 p.m., most of us desire a little shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors recommend napping for no longer than 20 minutes. Exceeding 20 minutes could leave you feeling groggier and make it harder for you to fall asleep at bedtime. If you know you have to stay up late, or if you have an erratic sleep schedule (especially new moms), take a nap during the day. You’ll be more productive and in a better mood. 6. Take control of your worries. Let’s face it—most of us lead very stressful lives. Stress, surprises, and changes can take a toll on your sleep habits. Schedule some downtime each day for meditative activities like stretching or a hot bath. Try to decrease your brain activity before bed by writing down your thoughts in a journal and closing the book on the day. If thinking keeps you up at night, get out of bed and try to be productive. Deal with those thoughts (pay the bill that you are worried about forgetting, make a to-do list, etc.) in a positive way, and come back to bed when you’re ready to sleep. 7. Get a check-up. If you toss and turn most nights, it may be time to see a physician. You could be suffering from one or more sleep disorders, including insomnia and sleep apnea. The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to your health, so if you suspect something is wrong, tend to it immediately. -- By Christine Seymour, Health & Fitness Writer, Sparkpeople

Question: I'm trying to lose weight. Can I still drink coffee or will it add too many calories to my diet? Answer: It depends on the type of coffee you drink. A plain cup of brewed coffee has only two calories (and no fat). But if you dress up your coffee with extras, whether at home or your favorite coffee shop, you also add on extra calories. See how many unwanted calories that 1 tablespoon of these extras can add to your coffee: • Heavy whipping cream. 52 calories • Table sugar. 49 calories • Half-and-half. 20 calories • Fat-free milk. 5 calories So if you're dieting or watching your weight, carefully read product labels as you consider how to flavor your coffee. When you're buying brew from your local coffee shop, it's especially easy to go overboard on calories (and fat and sugar). Before ordering, check out the nutrition information provided by the coffee shop, either in person or online. Some coffee drinks are more like dessert and can have hundreds of calories. Occasional indulgence is fine. But remember that when it comes to weight loss, all calories count — even calories in liquid form.

Exceptional Flavor & Nutrition that Fits in Your Budget

You ate them in February, from half a continent away, and they were flat and bland—passable, but nothing to write home about. Now, you take a bite from one grown half a mile away, and it’s spectacular—sweet, juicy, and flavorful. We’re talking in this particular instance about tomatoes, but we could say the same thing about any of a dozen produce items you’ll find at your local farmer’s market now. 'Tis the season to eat fresh, as the tender new growth of spring ripens into the rich abundance of summer. So why settle for "so-so" when you can savor the sensational? Consider the benefits of eating foods at the peak of their season. Seasonal foods… • serve up the most flavor. • pack the biggest nutritional punch. • boost your budget. • are tied to the special days and seasons of our lives: sweet, luscious watermelon paired with the memory of fireflies and fireworks; fragrant hearty soups that temper winter’s chill; sweet young vegetables that accompany spring’s first warm day. As consumers today, we’re very lucky in some respects. The crisscross networks of our global village provide things our ancestors could only dream about, such as oranges in December. On the other hand, as we shed our rural roots, we tend to lose sight of the seasonal rhythm of life, relying heavily on processed foods and a worldwide distribution system that makes our grocery shelves look pretty much the same year-round. The out-of-season produce we buy has often traversed 1,000 miles or more by the time it reaches our kitchens—with a corresponding loss of flavor and nutrition and an increase in wax coatings, chemical ripening agents, and other preservatives. But locally-grown seasonal foods often harmonize with our nutritional needs. For example, the beta carotene in the orange pigment of pumpkins and other squash will help bolster your immune system just in time to help ward off winter colds. And the oils of nuts—fats in their purest form—will provide nutrient-rich calories that help keep you warm as the temperature drops. In fact, recent research shows that eating seasonally may have major health implications. A British study in 1997 found significant differences in the nutritional contents of pasteurized milk in summer as opposed to winter: iodine was higher in the winter, while beta-carotene (an antioxidant and immune system booster that helps the body create vitamin A) was higher in the summer. Similarly, a Japanese study found a three-fold difference in the vitamin C content of spinach harvested in summer versus that harvested in winter. In practical terms, this means that you’ll get the most nutrition—not to mention the most affordable enjoyment—by eating seasonally. Although the exact season for specific items varies from region to region (you’ll almost certainly get that big beefsteak tomato much earlier in Georgia than in Ohio), follow these basic guidelines for optimal nutrition and taste: • In spring, pick the new growth of the season: tender leafy vegetables such as spinach, Romaine or leaf lettuces, Swiss chard, and early peas, as well as fresh herbs such as basil, parsley, and dill. • For summer, try lighter produce, with fruits such as strawberries, pears, apples, and plums, and vegetables such as summer squash, broccoli, corn, and cauliflower. You can also incorporate other summer-type herbs, such as mint or cilantro. • During fall, choose hearty harvest foods, including sweet potatoes, carrots, onions, and garlic. When cooking, emphasize “warmer” spices and seasonings such as peppercorns, ginger, and mustard seeds. • In winter, also pick hearty foods. Keep in mind the principle that foods which take longer to grow are generally more sustaining than foods that grow quickly. In this category are most root vegetables, including carrots, potatoes, onions and garlic, as well as eggs, corn, and nuts. As you choose the best foods of the season, remember that the healthiest and most enjoyable diet involves diversity. Although you may have to compromise sometimes due to convenience and time constraints, try as much as possible to make food shopping and cooking an adventure, something you can enjoy or share with family members. Try these tips to enhance the journey: • Focus on the fresh, minimizing the use of prepared foods as much as possible. When you must use prepared foods, make an effort to embellish them with one or more fresh ingredients. • Pick a new produce item to try every week, whether the neglected rutabaga or the tropical mango. • Cook at least one new dish each week, and look for recipes that will help you get acquainted with new ingredients. You can subscribe to a food magazine, plug in keywords on the Internet, or even swap new recipes with friends. Since food writers generally base their topics and menus on the foods of the season, take advantage of their offerings to reward yourself with wholesome, tasty meals. • Experiment with regional or ethnic dishes. Most regional cuisines, developed in horse-and-buggy times, used local ingredients close by. Exploring new foods will keep mealtime both interesting and healthy. • Don’t forget to take advantage of the useful food information your grocer provides. Whether you consult those little description cards that hang above specific fruits and veggies, or hold a friendly discussion with the produce manager on how to peel the leaves of an artichoke, you’ll find a wealth of ideas about preparing food. Let the backdrop of the seasons be your guide to happy and healthy eating—you’ll find that Mother Nature does indeed know best! -- By Rebecca Pratt, Staff Writer, Sparkpeople

4 Signs It's Time to Change Your Workout Routine

What to Do When Your Workout Isn't Working for You

When you started a regular exercise program, whether to lose weight or improve your overall health, your enthusiasm and motivation were high. Even though exercise wasn't the most exciting activity you had experienced, you began feeling better and seeing results from your hard work. You managed to get yourself out of bed early, to squeeze in a little gym time each day, and stick to your plan without much effort.

But then slowly, the novelty began to wear off. You started finding reasons to sleep in and found "better" things to do with your time. Then before you realized it, you had missed a whole week and your drive to continue was missing in action. Is this common scenario just another motivation issue? Probably not. Could something else be getting in the way of the excitement and effectiveness of your previously-rewarding workouts? The answer is yes! Luckily, you can learn to identify the signs that it's time to shake-up your workout routine so you can remain consistent and enthusiastic about exercise. Here are four of the most common signs and what you can do to get back on track:

Top 4 Signs Your Workout Isn't Working

1. Your workout bores you.
You used to like walking on the treadmill, so why do you dread your workout each day? It's easy to get bored if you stick with the same routine for too long. Sometimes it helps to add variety to your walks. For example, try taking your workout outside, adding speed intervals, putting new music on your iPod or bringing a friend along. If all of that isn't enough, then maybe it's time to try a new activity. Perhaps you've always wanted to try biking or are interested in a new class at your local gym. Change can help keep your workouts fun and interesting, giving you something to look forward to. And that is exactly what will keep you coming back for more.

2. Your workout isn't giving you results anymore.
Someone who does the same activity all the time is likely to plateau much sooner than someone who varies her workouts. Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don't offer the same benefits that they once did. A little variety might be just the thing you need to get the scale moving again or bust through that strength plateau. "Variety" means either changing something about your current routine (adding speed, distance, hills, resistance, etc.) or trying a totally different activity. If you like some consistency and don't want to change your workout each time you hit the gym, change your routine at least every 4-8 weeks (this includes incorporating changes to both your cardio and strength training exercises). This will keep your muscles challenged, your body guessing, and the results coming!

3. Your workout leaves you more tired and sore than before.
Exercise should give you more energy, not leave you feeling rundown. If you're feeling overly tired or perpetually sore, you could be overtraining. Your body needs time for rest and recovery. It is during this down time that you build strength and endurance by allowing your muscles to rebuild and repair. If you don't give your body ample recovery time, you'll become weaker instead of stronger. If you have been overtraining, your first priority should be rest. You might need up to a week off to recharge mentally and physically. Once you are feeling better, start back slowly. Reevaluate your workout program and find ways to make changes that will prevent this from happening again.

4. Your workout is no longer challenging.
Running a 10-minute mile, for example, becomes easier as time goes on. If your workouts aren't challenging you anymore, it can be helpful to wear a heart rate monitor. Your heart rate will change over time as you become more fit. By using a heart rate monitor, you'll know to change up or intensify your routine, and ensure that you're working in your target heart rate zone.

Challenging your body improves your fitness level and can also provide a sense of accomplishment as you become stronger and work toward your goals. Changing your workout routine whenever these signs arise will help keep your motivation high as you work to improve your fitness level. The key is to pay close attention to how you're feeling both physically and mentally. Exercise shouldn't be a chore that you dread, but something that makes you feel good about yourself!

-- By Jen Mueller, Certified Personal Trainer, SparkPeople

A Little Imagination Can Boost Your Motivation

Building a Better Body Image

“I really want to lose weight. I hate the way I look and feel, and I know things will be much better when I get the weight off. But I just can’t stay motivated to do it. I think there must be something wrong with me.”

If this sounds like something you say to yourself, I’ve got good news for you. There probably isn't anything seriously wrong with you. You have a very common problem that affects many people who want to lose weight—expecting your negative feelings about your body to do something they can’t do.

The motivation you need to successfully lose weight is like a fire. It will burn hot and long when you provide it with the fuel it needs, but it will die out quickly if you don’t. Disliking how you look and feel might provide decent kindling to get the weight-loss fire started, but it's not the proper fuel source to keep it going. When you’re driven by negative thoughts about yourself, you just don’t have the raw materials that are necessary to achieve the results you want. This problem lies in how our minds work. If I were to tell you, for example, that I'll give you $1,000 if you can manage to not let the thought of "chocolate" enter your mind during the next 60 seconds, do you think my bank balance would be in big trouble? I don’t. It’s certain that some of your next few thoughts would have something to do with chocolate. Most likely, you’ll wonder how you can stop yourself from thinking about chocolate for 60 seconds—oops, too late! You lose, and my $1000 stays safely in my bank account. It’s virtually impossible to not think about something for a minute, when that’s what you set out to do. Try it for yourself.

The same thing happens when you set out to lose weight because you don’t like your body. The first thing you’re likely to do every morning is notice how fat you still are, think about the food you can’t eat, or lie in bed, wishing you didn’t have to get up early to exercise. You might as well throw a big bucket of ice water on that motivational fire of yours, because sooner or later, you’re going to get very weary of this constant struggle and give up. So, what’s the alternative? What do you do if the reason you want to lose weight is because you don’t like the way you look or feel? Where do you find the right fuel for your motivational fire?

Use your imagination.

Imagination: More Important than Will Power
One thing that it’s crucial to understand is that being overweight isn’t the cause of your unhappiness, and simply weighing less won't make you feel better about yourself and your life. It’s all the things you think about your body that make you unhappy, and it’s changing those thoughts that will make you feel better and help you lose weight.

Think about it. Imagine you live in a society where people find thinness repulsive and being fat is the marker of beauty, desirability, and good character. Everywhere you look, there are images of happy fat people wearing the best clothes, driving the best cars, getting the hot dates, and landing the best jobs. Would you still feel bad about yourself? Would you still feel like you have to lose weight in order to get what you want and need in life? Probably not. Even if you still felt bad about yourself, you wouldn't be focused on your weight, but rather on something else that your culture didn’t like—the size of your feet, or the slope of your nose, for example.

But we do live in a society that confronts us with very negative messages about being fat. Most of us start absorbing these messages as we are just learning to talk, and they soon become a big part of how we view and evaluate ourselves, explain the things that happen to us, and decide what needs to change if we want to feel and do better.

And sadly, it usually isn’t enough to simply recognize that "fat-loathing" is just a cultural prejudice you can choose to reject. You have to replace it with something equally as powerful, and that’s hard to come by after years of being conditioned to hate your own body. For many, the idea of accepting yourself and loving yourself sounds good, but it just doesn’t have the same emotional force that your negative self-image does. So you find yourself being pulled back to that negative image over and over again, and remaining stuck in the motivational problems it causes.

But you can use your imagination to break the power of your negative self-image and replace it with something equally powerful.

Here are some suggestions:

Imagine that your negative body image isn’t really yours. Imagine someone else planted it in your head to keep you trapped in an endless quest for a better body. Imagine who this "someone else" is and why they’ve done this. You could imagine, for example, that a secret group of very rich and powerful people use the media, fashion and advertising industries to convince people that they need to be thin, hard-bodied, and youthful to be happy, so they’ll keep buying diet books, magazines and gimmicks. Whatever story you come up with, create one that makes you feel angry that someone else could take advantage of you this way.

Imagine that the negative body image implanted in your brain has suddenly been removed. You wake up one morning, look in the mirror, and don’t have any reactions at all. You know how you used to react and why, but realize that all those old feelings and thoughts weren’t yours. Imagine that you’re very determined not to let them back in again. What are your real feelings and thoughts about your body? Take some time to look yourself over thoroughly, touch your skin, move around, notice all the sensations you’re experiencing, and so on. Spend a few days going through your regular routines—getting dressed, eating, working, exercising, and all the other things you do—paying close attention to what your body is doing at each moment and how it feels. Take notes, if you want to.

After a few days, sit down and try to express in words how you feel about your body. What can it do, or not do? Which of those things make you feel good and give you pleasure, and which don’t? Are there any things you’d like to be doing more or less of, based on how they make you feel?

By completing an exercise like this, you will discover the feelings, thoughts and beliefs that will provide the best fuel to keep your motivational fire burning. You will get out of your head (and away from its “programmed” image of your body), and into your actual body with an open mind. You will learn what your body needs and wants, what it is capable of doing, and what it can tell you about how to make choices and take actions that are satisfying and rewarding.

You may be surprised to find out how easy it becomes to exercise regularly, eat well, and reach a healthy weight when you stop treating your amazing body as the problem, and start using it as the solution.

-- By Dean Anderson, Behavioral Psychology Expert, SparkPeople

Keep Exercise Fun and Adventurous

If the Gym Don't Fit, You Must Not Quit!

Remember playing baseball or soccer as a youngster? Getting together with your friends after school or on a Saturday afternoon and playing for hours at a time? Now what was the point of playing? To get in a good workout, or just to have fun?

Now think of today. Do you frequently find an excuse not to go to the gym, or just wake up and tell yourself you don’t really need to run today? Could it be that you’re missing some of the fun? That’s right, FUN! Did you forget about having fun with exercise?

Somewhere between constant visits to the overcrowded gym and waking up at 6 a.m. to go walking or running, fun may have taken a backseat. Sadly enough, we probably do not even realize our workouts are lacking the fun we used to enjoy on the ball field when we were younger. Now is a better time than ever to get that feeling back, and start jumping at the chance to workout.

First off, workouts do not have to consist of just lifting weights or running around the neighborhood. Who says you can’t still play baseball or soccer? There are recreational leagues for all ages and abilities all over the place. Maybe you can get your spouse involved and find a co-ed team. There are plenty of leagues out there too – tennis, basketball, and many more! Keep your eyes peeled and you’re sure to find one to your liking.

A fitness goldmine is the local park. What can you do at the park except walk the dog, you ask? How about hiking, rollerblading, biking, mountain biking, and canoeing to name a few, all of which are great exercise. And instead of being stuck inside a cramped, sweaty gym, you get to enjoy the outdoors!

Of course, you can get very adventurous and go after sports such as kayaking, climbing or cross country skiing. You might not be able to do all of these depending on where you live, but you probably have access to at least one.

Or take advantage of everyday activities you might normally avoid. Some of those chores can also be a great workout. Many dread the first sign of winter because they know it means shoveling the driveway. What a great workout this can be, though, for your arms, legs, your entire body. Same goes for raking leaves. If you get ambitious, you could volunteer to do it for your neighbor too!

These are just a few ideas and examples to get the fun and adventure back in your workout. The key is to find whatever gets you excited and give it a shot!

-- By Zach Van Hart, SparkPeople Contributor

Take Five: 7 Five-Ingredient Suppers

A few key ingredients will help you cook up healthy, simple suppers the whole family will love.

Pantry Staples
In addition to the five ingredients, the recipes on these pages use a few staples already in your kitchen. Here's what you need:

-- Nonstick cooking spray
-- Extra virgin olive oil
-- Low-sodium chicken broth
-- Reduced-sodium soy sauce
-- Salt
-- Black pepper
-- Dried oregano
-- Garlic powder

Veggie-Stuffed Calzone
Take some prepared dough, add pesto, veggies, and cheese, and voila! A hearty, healthy take on an Italian staple.

Ingredients
- Nonstick cooking spray
- pound frozen bread dough, thawed
- 1/4 cup prepared basil pesto
- cups frozen mixed vegetables, thawed
- Salt
- Freshly ground black pepper
- cup shredded part-skim mozzarella
- tablespoon grated Parmesan

Directions
Preheat the oven to 375 degrees. Coat a large baking sheet with cooking spray.
Form the thawed bread dough into a ball and then roll out into a 15-inch circle. Spread the pesto over dough to within 1/2 inch of the edge.

Place the vegetables on one half of the dough and season to taste with salt and black pepper. Sprinkle with the mozzarella.

Fold dough over vegetables and pinch around the edge to seal. Transfer the calzone to prepared baking sheet, mist with cooking spray and sprinkle with Parmesan.

Bake 15 to 20 minutes or until golden brown. Let stand 5 minutes before slicing into wedges.

Grilled Halibut with Papaya-Citrus Slaw
Fresh fish seasoned with olive oil, salt, and pepper and then grilled. Served with a slightly sweet coleslaw mix.

Ingredients
- 10-ounce package coleslaw mix (shredded cabbage and carrots)
- cups (about 3 pounds) chopped fresh papaya or mango, peeled and seeded
- 11-ounce can mandarin oranges in light syrup
- tablespoons light mayonnaise
- Salt
- Freshly ground black pepper
- 6-ounce halibut fillets
- teaspoons extra-virgin olive oil

Directions
In a large bowl, combine the coleslaw mix, papaya and mandarin oranges with syrup and mayonnaise. Toss gently to combine. Season to taste with salt and black pepper and set aside.

Set a grill pan over medium-high heat. Brush both sides of the halibut fillets with the olive oil and season to taste with salt and black pepper. Add fish to pan and cook 2 to 3 minutes per side or until golden brown.

Serve halibut on top of the papaya-citrus slaw.

Peanutty Thai Noodles with Sugar Snap Peas
Peanut butter packs protein and healthy fat into this simple but tasty noodle dish.

Ingredients
- ounces thin rice noodles
- cups low-sodium chicken broth
- 1/4 cup peanut butter, creamy or chunky
- tablespoons reduced-sodium soy sauce
- cups fresh or frozen sugar snap peas, thawed if frozen
- 1/4 cup chopped fresh cilantro
- Salt
- Freshly ground black pepper
- Juice of 1 lime

Directions
Soak the rice noodles in hot water for 10 minutes; drain and set aside.

In a medium saucepan, whisk together the chicken broth, peanut butter and soy sauce. Set pan over medium heat and bring the mixture to a simmer. Add noodles and the sugar snap peas; cook 2 to 3 minutes or until peas are crisp-tender and liquid is absorbed.

Remove from heat; stir in the cilantro. Season to taste with salt and black pepper. Drizzle the lime juice over the top.

Roasted Chicken with Olives, Feta, and Sun-Dried Tomatoes
A chicken dish with a Greek twist served over warm orzo

Ingredients
- teaspoons extra-virgin olive oil
- 4-ounce boneless, skinless chicken breasts
- teaspoon dried oregano
- Salt
- Freshly ground black pepper
- 1/3 cup pitted chopped Kalamata olives (about 10)
- 1/4 cup crumbled feta
- 3/4 cup chopped oil-packed sun-dried tomatoes, drained
- cups cooked whole-wheat orzo

Directions
Preheat the oven to 375 degrees. Spread the oil over the bottom of a shallow roasting pan.

Place the chicken in the pan and season the top of each breast with the oregano and salt and black pepper to taste. Top chicken with the olives, feta and sun-dried tomatoes. Bake 20 to 25 minutes, until chicken is cooked through.

Serve chicken with the orzo.

Hoisin-Glazed Scallops with Grilled Zucchini
Fiber-rich brown rice topped with extra-large sea scallops pan-seared in an Asian marinade.

Ingredients
- pounds fresh or frozen extra-large sea scallops, thawed if frozen
- Salt
- Freshly ground black pepper
- teaspoons extra-virgin olive oil
- tablespoons prepared hoisin sauce
- Juice of 1 lime
- medium zucchini, halved lengthwise
- cups cooked brown rice

Directions
Rinse the scallops and pat dry with a paper towel; season to taste with salt and black pepper. Heat 3 teaspoons of the oil in a large skillet over medium heat. Add scallops and cook 1 to 2 minutes per side or until golden brown.

Brush tops and sides of scallops with the hoisin sauce and drizzle the lime juice over them. Cook 1 to 2 minutes more or until scallops are opaque and cooked through.

Using a slotted spoon, remove scallops from pan and transfer to a serving plate. Simmer remaining liquid 1 to 2 minutes, until it reduces and develops the consistency of thick syrup; set aside.

Set a grill pan over medium-high heat. Brush both sides of the zucchini halves with remaining oil and season to taste with salt and black pepper. Grill zucchini 2 to 3 minutes per side or until golden brown and tender. Spoon reduced liquid over scallops and serve with the rice and zucchini.

Seared Pork Chops with Orange-Chipotle Glaze
Slightly spicy lean pork with Yukon Gold smashed potatoes.

Ingredients
- medium Yukon Gold potatoes (about 1 1/2 pounds), cut into 2-inch chunks
- teaspoons extra-virgin olive oil
- Salt
- Freshly ground black pepper
- 3/4 cup orange marmalade
- tablespoons chopped fresh cilantro
- tablespoon minced chipotle chilies in adobo sauce with 1 teaspoon sauce
- 4-ounce boneless pork loin chops

Directions
Place the potatoes in a medium saucepan and fill with water until just covered. Set pan over high heat and bring to a boil. Boil 10 minutes or until potatoes are fork tender. Drain, return potatoes to pan, add 3 teaspoons of the oil and mash until just chunky. Season to taste with salt and black pepper.

In a medium bowl, combine the orange marmalade, cilantro and chipotle chilies with adobo sauce. Set aside.

Heat remaining oil in a large skillet over medium heat. Season both sides of the pork chops with salt and black pepper to taste; add to pan. Cook 1 to 2 minutes per side or until golden brown. Remove pork from pan; set aside.

Add orange marmalade mixture to the pan. Simmer, stirring frequently, 2 to 3 minutes or until mixture thickens and reduces slightly.

Return pork chops to pan and cook 1 minute or until tender but still slightly pink in the middle.
Spoon glaze over the pork and serve with smashed potatoes

Pepper-Crusted Grilled Flank Steak
Spinach mayonnaise adds a burst of flavor to grilled steak with yummy roasted sweet potatoes.

Ingredients
- Nonstick cooking spray
- large sweet potatoes (about 2 pounds), peeled and cut into 2-inch chunks
- Salt
- Coarsely ground black pepper
- flank steak (about 1 1/4 pounds)
- teaspoons extra-virgin olive oil
- 1/2 cup light mayonnaise
- cup packed fresh baby spinach leaves
- teaspoon Dijon mustard
- 1/4 teaspoon garlic powder

Directions
Preheat the oven to 400 degrees. Coat a large baking sheet with cooking spray.

Mist the chopped sweet potatoes with cooking spray, season to taste with salt and black pepper and bake 25 to 30 minutes or until potatoes are golden brown and tender.

Set a grill pan over medium-high heat. Brush both sides of the steak with the oil and season to taste with salt and black pepper. Add steak to pan; cook 5 minutes per side for medium. Let stand 10 minutes before slicing crosswise into 1/4-inch-thick slices.

In a food processor or blender, combine the mayonnaise, spinach, mustard and garlic powder. Process until smooth.

Serve steak slices with spinach mayonnaise and roasted sweet potatoes.

Enjoy

Cut 120 Calories Daily with Ziplock Bags

Is a box of plastic sandwich bags all you need to easily shave 120 calories from each day? Research suggests it may be so.

As long as you use those bags to divide up your snacks -- be they nuts, pretzels, crackers, or popcorn -- into small servings. About 100 calories per bag. In a recent study, people whose snacks came prepackaged in low-calorie portions ate about 120 fewer calories each day compared with folks who munched from larger packages.

Mini-Snack Strategy
More and more research has shown that when people are presented with large servings of food, they typically don't know when to say when. The larger the serving size offered, the more people tend to eat, going so far as to completely empty an overloaded plate or jumbo snack bag even though they'd feel satisfied with a smaller portion. So when you make an effort to eat less and slim down, keep in mind that it really starts with your serving spoon, not your dinner fork. (Here's another important way you can set the scene for self-control in the kitchen.)

Don't Supersize Me
Divvying up snacks into little bags is one strategy for controlling the munchies. You could also make it a habit of serving yourself snacks in a small bowl or on a plate rather than eating from the bag or the box. Measure out a reasonable portion, and leave the package or container in the kitchen. For chocolates, cookies, or candies, stick them in the freezer and thaw only one portion at a time. Better yet, you can put together a week's worth of your own healthful, homemade 100-calorie snacks. Watch this video for more tips on easy portion control.

realage.com

Big Breakfasts for Big Results

Breakfast. It seems like forever since Mom told us breakfast is the most important meal of the day, but one study shows it's actually true—she wasn't just nagging us. Breakfast is a key component of weight management: A study presented at the 90th annual meeting of the Endocrine Society showed that participants who consumed large breakfasts high in protein and carbohydrates followed by a low-carb, low calorie diet for the rest of the day lost almost five times as much weight as the participants who followed a low-carb, high-protein diet throughout the day. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?

The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body's ready to burn anything—even muscle—to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. This study also found that levels of serotonin, the chemical responsible for controlling cravings, were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and our bodies' craving for sweets begin to rise throughout the day.

But before you hit McDonald's for their 800-calorie Big Breakfast, or worse, their 1,150-calorie Deluxe Breakfast, or swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind, these weren't the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the craving for sweets. The other group's participants consumed 1,085 calories per day as part of a high-protein, low-carb diet; only 290 of their daily calories were consumed at breakfast. Both groups were on their respective diets for eight months. The high-protein group lost an average of nine pounds, but the big-breakfast group lost an average of 40 pounds. And, perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.

The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met and that there weren't empty calories consumed, because the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job we're discussing is clogging your arteries.

Here are some healthy big breakfasts, similar to the ones consumed by the study's participants.

Chicken and the Egg
2 large eggs, scrambled2 slices whole wheat toast1 boneless, skinless chicken breast, grilled1 grapefruit
589 calories, 52 grams carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams fiber.

Oats 'n' Berries Breakfast
1 packet plain instant oatmeal, prepared, with 1 scoop protein powder1 cup fresh blueberries3 oz. roasted turkey breast1 large hard-boiled egg1 oz. dark chocolate
631 calories, 62 grams carbohydrates, 47 grams protein, 21 grams fat. 8 grams saturated fat, 10 grams fiber.

Two Egg Sandwiches
2 whole wheat English muffins, toasted2 large poached eggs2 slices low-fat Swiss cheese2 slices Canadian bacon, grilled
597 calories, 57 grams carbohydrates, 45 grams protein, 13 grams fat, 5 grams saturated fat, 8 grams fiber.

Vegetarian Breakfast
1 cup cottage cheese (2% milk fat)1 cup sliced peaches, canned in juice, not syrup1 slice whole wheat toast1/2 avocado2 vegetarian sausage links, cooked
621 calories, 62.5 grams carbohydrates, 47 grams protein, 26.5 grams fat, 4.5 grams saturated fat, 16.5 grams fiber.

Pescetarian Breakfast
1 6-oz. can light tuna, canned in water, drained2 Tbsp. mayonnaise (preferably olive oil- or canola oil-based)2 slices whole wheat toast1 oz. dark chocolate
592 calories, 45 grams carbohydrates, 51 grams protein, 22 grams fat, 7 grams saturated fat, 10 grams fiber.

By Joe Wilkes , beachbody.com

14 Super Foods to Help you Loose Weight

The truth is you can lose weight eating just about any food. A nutrition professor at Kansas State
University famously demonstrated this when he lost 27 pounds eating Twinkies alone.

Although it's possible to lose weight eating almost anything, some foods make it really difficult. Why? Because these foods create self-sustaining cravings. (A fact you're familiar with if you've ever consumed three too many bowls of cereal in one sitting). Processed carbs—like cereal, desserts, potato chips, pasta and bread—wreak havoc on your blood sugar, the appetite centers in the brain, and, ultimately, your waistline.

Some foods, however, do just the opposite. The following items pack a ton of nutrition into a relatively small number of calories while filling you up at the same time. Plus, every one of them has the added advantage of stabilizing your blood sugar, making it far less likely that you'll go on a waist-busting binge.

Rather than focusing on what not to eat, try building your diet around foods like the ones below. The only "side-effect" of this weight-loss plan is a major improvement in your overall health and well being.

Beans: Fiber is the secret weapon in weight-control. It fills you up and prevents the blood sugar spikes that frequently lead to further hunger. No food on the planet supplies as much fiber as beans, typically 12 to 17 grams per cup. Beans are also a great source of protein and antioxidants. Research on the four areas of the globe (called "Blue Zones") where people routinely live to 100 in good health shows that beans are a staple in all of their diets.

Pumpkin: You may only know this vegetable for its central role in Thanksgiving celebrations, but it's also a fabulous weight-loss food. Plain old canned pumpkin is absolutely loaded with fiber (a whopping eight grams per serving). It's filling, it's delicious and it's one of the easiest foods in the world to prepare.

Grapefruit: Turns out there may be a grain of truth to the infamous "grapefruit diet." In a recent study at the Scripps Clinic in La Jolla, researchers found that eating half a grapefruit before every meal helped people drop weight. As an added benefit, grapefruit contains cancerfighting compounds, and red grapefruit has been shown to help lower triglycerides. Half of a grapefruit has only 39 calories. What's not to love?

Grass-Fed Beef: Meat is a great weight-loss food, but for a nutritionist, it's difficult to recommend, as it's so often loaded with antibiotics, steroids and hormones. Get grass-fed and avoid the unhealthy additives while reaping all the benefits. Higher protein diets are associated with weight loss for a variety of reasons: protein stimulates the metabolism, helps you feel fuller longer and decreases the desire to overeat. Additionally, grass-fed beef has higher levels of anti-inflammatories, a big plus for
runners.

Green Tea: Green tea is the ultimate weight loss beverage as it raises the metabolism by speeding up the rate at which fat is oxidized or "burned" in the cells. Added bonuses: green tea is rich in antioxidants, promotes heart health, aids digestion and can even help regulate blood sugar. Green tea also contains a natural relaxant, so it won't make you as jittery as coffee.
Sardines: These little fish are one of the biggest health bargains of all time, and they're definitely a boon to anyone who wants to lose weight. Why? First, sardines are loaded with protein. Second, they're a great source of omega-3 fatty acids, which boost mood and strengthen the cardiovascular system. (Not to mention making hair, skin and nails look better!) Third, sardines are convenient, easy to find and cheap.

Blueberries: Berries are one food that virtually all nutritionists agree upon; they're on everybody's list of super foods. They're very low in calories, extremely rich in nutrients, high in fiber and best of all, have a minimal impact on your blood sugar. Blueberries, in particular, contain a plant compound shown to have cholesterol-lowering properties, and they boast the highest antioxidant rating of any fruit.

Nuts: Nuts are often given a bad rap as a "fattening" food. While nuts are high in calories and probably shouldn't be eaten by the fistful, a moderate intake won't cause weight gain. In the Nurses' Health Study, frequent nut consumers were actually thinner than those who didn't indulge. The "magic" amount seems to be five ounces per week. Also, a number of studies have shown that nuts can lower your risk of heart disease dramatically.

Apples: The apple's reputation for keeping you out of the doctor's office is well deserved. This fruit is loaded with fiber. Here's a great trick that will help you keep your weight down permanently: if you're about to go out to a party or meal where you may be tempted to overindulge, eat an apple with a glass of water half an hour before arriving. It's one of the greatest natural appetite suppressants on the planet.

Coconut Oil: This superb oil has long been neglected by health nuts because it contains saturated fat. But don't worry; the saturated fat in coconut is a very healthy kind, which is easily burned by the body for energy. Coconut oil also has a natural antiviral and anti-microbial component to help you stay healthy.

Guava: This tropical fruit is a super-food sleeper. With a taste that's been described as "part strawberry, part pear," this vitamin-rich fruit contains eight grams of fiber to aid in weight management and digestion. And in one widely used test of antioxidant power in fruits, guava scored second only to blueberries. Guava also contains the same cancer-fighting ingredient found in tomatoes.

Kale: Kale is a member of the Brassica family, vegetable royalty that boasts cabbage and broccoli among its relatives. It's rich in potent cancer-fighting substances, and loaded with bone-building vitamin K. Kale helps the liver detoxify carcinogens and other harmful substances. It also has the highest antioxidant rating of any vegetable and is extremely low in calories.

Flaxseeds: Flaxseed oil is one of the only plant sources of omega-3 fats, but the flaxseeds themselves provide the added benefit of weight-controlling fiber. Flaxseeds can be thrown on salads, tossed into smoothies, or sprinkled on vegetables. They also contain nutrients that have been studied by the National Cancer Institute for their disease-preventing properties.

Eggs: Choosing eggs for breakfast helps manage hunger while lowering calorie consumption throughout the day. And feel free to ease up on the egg-white omelets. The yolk is loaded with good stuff that helps support brain and eye function. The small amount of fat in the yolk contributes mightily to the feeling of sustained fullness and satisfaction. Don't be afraid of it.

livestrong.com

The Worst Reasons To Workout....

Stay Motivated by Exercising for the Right Reasons

We all have our own reasons for working out. And while all reasons have merit (and there is nothing wrong with wanting to feel good about the reflection you see in the mirror), some reasons for hitting the gym are definitely better and more motivating than others.

In fact, the goals you set and the reasons why you work out help set the tone for your entire lifestyle and can even play a role in your long-term health and success. Of course, it is recommended that you choose empowering and uplifting reasons to lose weight and work out.

Here are five common reasons people exercise that might seem positive at first glance but can actually be unhealthy or destructive. If you fall into one (or more) of these categories, don't despair! We have included better reasons to work out that will help you flip your thoughts into a more motivating direction.

The 5 Worst Reasons to Work Out

Because you feel fat. Do you hit the gym hard the morning after a night of unhealthy eating to help you undo the previous night's damage? While a good bout of exercise can get you back on track, what you don't want to do is punish yourself with exercise. Working out shouldn't feel like torture or used as a way to right your wrongs when it comes to food. When you do that, you're completely missing how awesome exercise is for your health and well-being—and you could be on a slippery slope that leads to more serious food and fitness issues (such as exercise bulimia).

Better reason: Exercise to feel strong and energetic. Instead of punishing yourself by overdoing your workouts, focus on how great exercise makes you feel. From feeling strong and energetic to perking up your mood and improving your health, moving your body is more than a way to burn calories—it helps you take care of yourself inside and out!

To eat whatever you want. If your sole motivation to work out is to help make up for your regular fast food or dessert habit, it's time to re-examine your priorities. Sure, working out can allow you to offset the calories of indulging in more food, but it's much easier to overeat calories than it is to burn them off. In fact, it takes about an hour of jogging to burn off just one Big Mac (and that doesn't include the fries and soda). Not to mention that exercise can't always undo the negative health effects of a poor diet. Sweets and other junk foods don't give you all the vitamins and minerals you need to reach your fitness goals, either.

Better reason: Exercise to indulge occasionally in your favorite treats. Instead of exercising to eat whatever you want, think of it as a way to support your healthy lifestyle by boosting your health and happiness—not trying to outsmart a bad diet. You'll still be able to enjoy a treat now and again without worrying so much about the extra calories, but the key is to make those treats occasional—not the norm.

To run away from your problems. We all come across problems and stress in our lives, and exercise can be a good stress reducer. But if you're using exercise as a way to escape and run away from all of your problems, you may be asking for trouble. Exercise alone won't solve everything; you must deal with life's stuggles directly.

Better reason: Exercise to be better equipped to handle problems as they arise. Instead of running away from your problems, use your work out time to clear your head for a while or use the time to think through any issues you may be facing. Sometimes, when you're engaged in physical activity, a new solution or idea will come to you that you can then implement in your life to resolve issues. But remember to use exercise as an outlet for improving your life—not a way to stick your head in the sand to avoid your thoughts and feelings.

To energize when you're lacking sleep. Exercise is known as a natural energy booster, but if you're using workouts as a way to get going when you're not getting enough sleep in the first place, you could be doing your body more harm than good. Without proper rest, you could experience the effects of overtraining, which can break down your muscles and make you weaker. Not to mention that too many sleepless nights have many adverse health effects; from weight gain to an elevated risk of heart disease. Add strenuous exercise on top of poor sleeping habits, and your body could view your workouts as yet another stressor.

Better reason: Exercise to improve your overall health, including the quality of your sleep. It's so important to respect your body and give yourself the rest it needs. Instead of amping yourself up with exercise, work out because you want to improve your overall health, happiness, and sleep. Research shows that exercise can improve sleep patterns, so start focusing on the positives instead of using exercise as a quick fix to get through your day. If you have to make a tough choice between sleeping a few extra hours or exercising, choose sleep most of the time so you can meet your body's daily 7-8 hour quota; choose the gym over adequate sleep too often, and your body may not benefit in the way you hope!

To get skinny. There is nothing wrong with wanting to look good, and exercise can help you get there. But if you view exercise as nothing more than a means to fit into a certain size, you could be sabotaging yourself. Regardless of body size or weight, working out is a must for everyone! If you view exercise as a temporary fix, a chore to achieve your dream body, or if you're exercising in extreme amounts or intensities in order to "get skinny", you must change your mentality. These are unhealthy reasons to exercise that are simply not sustainable. If you choose to go this route, the only thing you'll end up with is a major motivation problem.

Better reason: Exercise—at any weight—because it's good for you. Exercise isn't just for people who need to lose weight—even "skinny" people need to work out for their health and well-being! So, instead of focusing your workouts on looking a certain way or being a certain size, refocus on finding workouts that you enjoy—you will then stick with them for the long haul. This goes for intensity, too. If you can't keep up with long workouts five days every week, switch to something that you can maintain as part of your healthy lifestyle. There is nothing wrong with working out to feel more confident about your body—but it's not the only reason to do it. Come up with a list of exercise benefits that matter to you, and think of them when your motivation is low—or when your body isn't responding the way you'd like. Because even then, you will still benefit and reach other fitness goals.

Working out for the right reasons will not only help your body reach optimal health, but your emotional health will benefit too. So, the next time you head to the gym because you "feel fat" or want to undo some hefty eating, think about the real reason you're working out—to improve the quality and longevity of your life!

By Jennipher Walters, Certified Personal Trainer and Fitness Instructor, SparkPeople

Burn 100 calories ANYWHERE!!!!

Exercise will help you reach your weight-loss goals — we know that. But a recent Scottish study of roughly 20,000 adults also found that exercise reduces stress, eases anxiety, fights depression, and boosts happiness and energy levels. The study found that participants could get these benefits with as little as one 20-minute workout per week.

While we recommend more than one workout per week for weight loss, anything is a good start. In fact, you don’t even have to hit the gym to burn calories! The study found that almost any type of physical activity works: cleaning your house, gardening or brisk walking.

If you can’t fit in a full-on workout, here’s a list of activities that will burn around 100 calories. As an added bonus, most of these motions have to be done anyway, so by tweaking them just slightly you’ll be burning more calories while cleaning your house, yard or car.

How to Clean and Burn Calories
Do these chores at a brisk pace. Try not to take breaks and use some elbow grease to get things sparkling. It might also help to turn on some tunes and time yourself, trying to do it a little faster each week.

Washing Windows — 30 minutes will burn about 150 calories.
Doing the Dishes — Skip the dishwasher and do them yourself to burn 75 calories in 30 minutes.
Rearranging Your Room — 30 minutes of moving furniture burns 225 calories.
Vacuuming — Burn about 100 calories in 30 minutes.
Painting — Tired of your beige bedroom? Pick a new color and burn roughly 100 calories per 20 minutes of painting (think Karate Kid).

Outdoor Fat-Burning
Cutting the Grass — Mowing the lawn will burn 160 calories in 30 minutes, as long as you’re pushing the mower yourself.
Washing the Car — Burn about 150 calories in just 30 minutes (bikini optional).
Gardening/Raking Leaves – The digging and raking you do are big-time calorie burners. You can burn up to 100 calories in just 15 minutes!
Biking — A leisurely bike ride (approximately 10 mph) will burn more than 100 calories in 40 minutes. Grab the family and get pedaling!
Swimming — No need to go all Michael Phelps here. Just a 15-minute slow swim will burn about 100 calories.
Frisbee — A fun 30-minute Frisbee toss with your kids or friends will burn about 100 calories and hardly seem like exercise at all.
Pushing a Baby Stroller — Pushing a stroller burns about 60 calories in 20 minutes. Don’t have a baby? I’m sure your relative, friend or neighbor will be happy to lend you theirs.
Walking — It’s one of the simplest ways to burn calories because you don’t need anything to get started. Fifteen minutes of brisk walking will burn approximately 100 calories. A brisk daily walk at lunch time or after work will make a difference.
Dancing — Who doesn’t love to shake it? 20 minutes of dancing at a moderate pace will burn 100 calories. As Lady Gaga says, “Just Dance!”

eDiets.com

9 Hidden Reasons 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.

-- By Zach Van Hart, Staff Writer, Sparkpeople

Ways to Fire Up Your Metabolism

It can be discouraging when your results don't seem to match the efforts you're putting into getting in shape. But instead of giving up on your fitness program, or worse, diving into the Twinkies® (trust me, you'll regret it!), try making just a few easy changes to your diet and your lifestyle. Sometimes the smallest things—like getting more protein in the morning or enough rest at night—can lead to the biggest weight loss surprises.

1. Don't skip breakfast. Eating lean protein in the morning will help get your metabolism revved up for the day ahead. Protein from egg whites, for instance, will help stabilize your blood sugar, make you feel fuller, and keep you from overeating later in the day.

2. Resistance training. Working out with some form of resistance—resistance bands, weights, or a stability ball—helps build your muscles. And because one pound of muscle burns way more calories than a pound of fat does, the more muscle you have on your body, the higher your metabolic rate will be.

3. Interval training. Short 10-minute explosive cardio sessions followed by less intense cardio for the same amount of time will rev up your metabolism. For some of the best interval training workouts.

4. Get your beauty rest. Human growth hormone works directly on cells to increase your metabolic rate by 15 to 20 percent and can only be produced during the hours of deep sleep. So make sure you get a good night's sleep!

5. The magic mix. At mealtime, try consuming lean proteins from chicken and white fish along with complex carbohydrates from fruits and veggies. This magical combination will speed up your metabolic rate as food is transformed into usable nutrients, and you'll build muscle and burn fat during the digestive process.

6. Ay, caliente! Studies show that hot peppers, spices, green teas, and caffeine can give your metabolism a sudden surge by stimulating the release of stress hormones. If jalapeño and cayenne make you wince, turn to our all-natural Slimming Formula supplement, which contains green tea, for the same metabolism-boosting effect.

By Monica Ciociola , beachbody.com

French Fry Swap

Love French Fries.....

Sweet Potatoes & Yams - No surprise, these are delicious and bake up nice and crispy. And the stats aren't too bad, with 24 - 33 calories per ounce. But it is EXTREMELY important to weigh your spuds if you are counting calories. My sweet potato was large -- a whopping 20 ounces (480 calories)! And the medium-sized yam I got weighed in at 12 ounces (396 calories).

Russet Potatoes - If you crave real potato French fries, bake these into fries instead of hitting the drive-thru! About 22 calories per ounce. But just like the others, you MUST weigh these things. The potato I bought weighed in at 12 ounces, for a total of 264 calories.

Carrots - Really sweet and delicious and a LOT easier to prep than the squash options. They didn't get super-crispy, but their low calorie count (12 per ounce) made up for it. I cooked up 6 medium carrots (12 ounces) to get a good serving size -- so only 144 calories total.

Turnips - I took a chance on these things, and it COMPLETELY paid off. They tasted really good -- ever-so-slightly like cabbage (which is only a problem if you're sensitive to that flavor!). The baked fries were a touch floppy, but still impressive overall. And turnips are crazy-low in calories (8 per ounce). My turnip weighed 12 ounces -- just 96 calories!!! But be sure to scrub your turnips very well or peel them.

Fuji Apples - Two words: EPIC FAIL. Sure, the baked apple spears tasted good, despite their limp texture. And the stats are fine, just 15 calories per ounce. (About 120 calories in an 8-ounce apple.) But a French fry swap they aren't. No biggie. Still love ya, Fujis!!!

So what have we learned? Take advantage of those supermarket scales and WEIGH YOUR PRODUCE. And, um, try the turnip fries... DO IT! P.S. In case you're wondering, my beloved kabocha and butternut squash have 10 - 13 calories per ounce.

Hungrygirl.com

How to Avoid On-the-Job Weight Gain

Avoid Packing on Pounds Behind Your Desk

Even if you love your job, it may be killing you.

Australian researchers found that men sitting at their desks more than six hours a day are nearly twice as likely to be overweight than those who sit for less than 45 minutes a day. While women fared slightly better—spending on average 20 more minutes on their feet at the office than men—researchers conclude that a sedentary job is a major health concern for both genders.

And it’s no secret that sedentary jobs (and lifestyles) have contributed dramatically to the accelerating obesity rate of the past 20 years. Put emphasis on the word ‘dramatically’—a study conducted by the University of Chicago in 2001 found that a worker in a sedentary career may end up with a Body Mass Index 3.3 units higher than someone in a highly active job. If you’re 5'5" this can mean an increase in weight from 140 pounds to 155 pounds!

Now that you’ve heard the bad news, let’s turn to the good news…

You CAN love your less-than-active job and be fit. Here’s how:

1. Be sure to eat. It’s easy to slog through a day of meetings, e-mails, and phone calls to discover at 4 p.m. that you haven’t eaten since breakfast. But, your body needs energy to get you through the day. Make it a priority to have a healthy and tasty meal—along with 1-2 healthy snacks. It is not a sin to opt for such shortcuts as microwave meals, as long as you read labels to avoid items with excess calories and sodium.

2. Compensate, compensate. Get physical to compensate for your sedentary workday. Join a gym, take an early morning run, or find time for fitness fun with your family. Buy one or two pieces of home exercise equipment that will allow you to exercise no matter what the weather.

3. Rework your network. Chances are, your friends and co-workers need help with their love handles just as much as you do. So, try some new activities that don’t revolve around food. Organize a bi-weekly volleyball game, walk during lunch, or play a quick round of mini-golf after work.

4. Bring your buddies on board. While you’re coaxing co-workers to modify those after-work habits, see if you can’t involve them in a friendly get-fit challenge during work hours. By sharing healthy potluck lunches, exchanging recipes, and providing moral support, you’ll find that getting in shape can be a team-building triumph. (You might even check with Human Resources or management to see if you can involve them in a fun or meaningful way—since healthy employees save $$$.)

5. Don’t eat due to boredom. Blacklist the office vending machine by stashing strategic healthy snacks (apples and almond butter, low-cal energy bars, nuts, or hummus and pita bread) that will give you a lift without adding to your waistline. If you know that occasionally you’ll fall—and most of us do—pick out ahead of time the items you can live with so that your dip doesn’t become a dive. Keep water at your desk; it’ll give your hands something to do when you’re stressed and will divert you from eating when you’re not really hungry.

6. Vary your routine. We all have them— those daily social rituals, like heading upstairs to the cafeteria for a mid-morning latte and muffin. You can still have those items…but make it sometimes, not all times. If you want to change your life in big ways, try some small changes, like substituting a yogurt and black coffee with skim milk half the time. You’ll save about 470 calories (660 vs. 160)! (And you’re taking the stairs up to the cafeteria, right?)

7. Lose the technology. Modern advances are great, but do you control them or do they control you? As much as possible, take advantage of opportunities throughout the day to get up and move! Deliver that memo in person, sit on a stability ball at your desk to improve your posture, park at the far end of the parking lot for a brisk walk to your building. You’ll be surprised how quickly minor changes can improve your energy level and help you get fit.

8. Choose wisely. Whether you normally go out for lunch or eat in the cafeteria, try to make your meal choices conscious ones. Learn how to eat out wisely, and remember how much better you feel come mid-afternoon when you eat healthy. If you find that your cafeteria or workplace doesn't offer healthy choices, check with the person who’s in charge of food service—you may be the person who tips the balance to get better options!

One in five Americans is obese; three in five are either overweight or obese. But sitting at a desk doesn’t have to mean you’ll be just another statistic! Incorporating these simple strategies into your workday will bring you one step closer to being a healthier, more energetic you.

-- By Rebecca Pratt, staff writer, Sparkpeople

What are the best cardio workouts to help you lose weight?

If you need to lose weight you are not alone. Over 2/3 of Americans are classified as medically obese, according to the Centers for Disease Control and Prevention. Losing weight takes a commitment to eating fewer calories and exercising regularly. Choose an effective cardiovascular exercise like running, bicycling or walking to burn calories and lose weight.

Running
Running burns a lot of calories and requires little equipment. Begin a running program slowly and plan on exercising three to four days per week. At the beginning of each session, spend five minutes walking to slowly warm up, then alternate jogging with walking until you build your cardiovascular and muscular endurance. Once you are able to run for 30 minutes at a time, you will be burning between 250 and 350 calories, depending on your body weight.

Bicycling
A publication from the Harvard Medical school shows that bicycling at a rate of 14 to 15.9 mph for 30 minutes burns between 300 and 444 calories. Ride a bicycle outside, or use a recumbent stationary bicycle. As with running, begin slowly and work hard to increase your distance and speed as your fitness level improves. Remember to combine your cardio exercises with healthy food choices to lose weight.

High Intensity Interval Training
High intensity interval training, or HIIT, is a high calorie-burn workout that is effective whether you are a runner, a swimmer, a walker or a biker. A HIIT workout alternates periods of high and regular intensity effort to burn extra calories and improve your cardiovascular fitness faster. When running for exercise, sprint for 60 seconds, then run at your regular pace for five minutes. Repeat the intervals for the duration of your workout, making sure to cool-down after you are done. You should do HIIT one to two times per week.

Walking
You may not associate walking with a cardio workout to lose a lot of weight, but according to a publication by the Swedish Medical Center in Seattle, Washington, "mile for mile, running and walking burn approximately the same number of calories. But minute for minute, the faster your speed, the more calories you burn, giving running the calorie-burning edge." Running burns calories more quickly, but brisk walking for the same distance will give you the same calorie burn with little stress on your joints. Practice walking faster by walking tall, swinging your arms and rotating your lower body slightly as your walk.

Livestrong.com

High Protein Snack Ideas

If you’re looking for high protein snacks, chances are; you are trying to build muscles. Or maybe you just like high protein meals. Or you want to strengthen your immune system.

Whichever of these possibilities is your reason, you still need to make sure that your high protein snacks are healthy snacks. To help you in this department, here are some guidelines:

1. Tuna. It can be a tuna casserole or a tuna sandwich; as long as you eat tuna, your daily protein requirement will not be a problem. Not to mention that it is one of the healthiest sources of protein since it is not high in saturated fats. No cholesterol-related worries with this option.

2. Turkey and bean chili. Turkey is another healthy source of protein, and when combined with beans, it makes for a healthy food recipe. To lessen the sodium content of the dish, don’t use canned beans.

3. Beef jerky. One of the most favored sources of protein, beef jerky actually has less than 100 calories in a 10-pound serving. If you’re going to buy your beef jerky from a grocery store, read the labels and choose the brand with the lowest sodium content.

4. Egg omelet. Eggs are great sources of protein. Cook it with onions and tomatoes and you have a nutritious snack with a dose of much needed protein. Use vegetable oil to make your omelet to reduce fat content.

5. Protein bars. The name says it all. There are a lot of brands sold commercially; your best bet will be the one with the lowest fat content.

6. Peanuts. All types of nuts are rich in protein and peanuts are on top of the list. To make for a healthier snack, eat them without salt.

7. Peanut butter banana/jelly sandwich. It’s the peanut butter that actually provides the protein in this healthy recipe. The jelly or banana is for added flavor and for additional nutrients.

8. Oatmeal. Great source of protein and very good for the heart. Just add your favorite fruit for more vitamins and for additional flavor.

9. Protein shakes. You can avail of these at grocery stores. Again, look at the label and choose the brand with the lowest fat content.

10. Baked beans. One regular serving can provide you with the standard daily requirement.

Simply Rules for Eating Sugar

Few topics boggle the minds of dieters and fitness enthusiasts the way sugar does. Is this simple carbohydrate the key to unlocking elite sports performance? Or is it the chains that drag our country deeper and deeper into the obesity epidemic? Annoyingly, the answer is "both." But before you throw your hands up in frustration and grab yourself a Twinkie®, let's take a minute to talk about sugar. It's not as complex as it seems. In fact, with just a few guidelines, it's incredibly easy to use these simple carbohydrates for good instead of evil.

Rule #1: Just say "know."
Here's a grossly over-simplified look at how sugar, also known as simple carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by your blood, where, if you have the right amount of insulin in your system, that insulin converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.

As we'll discuss later, when your body obtains sugar from natural sources, like fruits and veggies, the process tends to be checked by fiber, which slows absorption. However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes. To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).

If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely. You'll get all the energy you need from foods with naturally occurring sugar. That said, there are times when refined sugar is OK or even beneficial. If you're able to build yourself a lifestyle completely free of added sugar, nice work. But for the rest of us, the trick is moderation.

Rule #2: Less is more.
One teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that's 30 calories. If the rest of your diet is tight and you're active, it won't matter. If you're trying to lose weight and are eating at a severe deficit, you'll probably want to skip those few spoonfuls of sugar, because table sugar is nutritionally void and you want every calorie to count nutritionally. Other than that, though, life's short—enjoy your java.

Rule #3: Sugar is sugar is sugar . . .
Agave nectar, honey, beet sugar, cane sugar, brown sugar, dextrose, high fructose corn syrup (HFCS), whatever. At the end of the day, they're all simple carbs, unregulated by fiber with minimal micronutrient value. Sure, you might prefer one over the other. I like honey because I'm a bit of a whole foods person and it does have a tiny bit of nutritional value, but I still know that if I eat too much, it'll make me fat.

Rule #4: . . . and it's hiding behind every corner.
And you thought Invasion of the Body Snatchers was creepy . . . Avoiding the obvious sweetened foods, like soda, cake, cookies and pies, is only half the battle. Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor. If it's in a bottle, box, or can, read the ingredients. You'll find sweeteners in everything from ketchup to peanut butter to bread to salad dressing. With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.

Rule #5: No, the sugar in fruit isn't bad for you.
When the low-carb "revolution" hit in the early aughts, fruit was demonized for its sugar content. This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.

Even relatively low-fiber fruits like bananas offer far too many benefits to be denied. Bananas, in particular, are rich in electrolytes, which are crucial to sports performance. As I always say, I defy you to introduce me to an overweight person whose biggest indulgence is fruit.
Sure, there's a little sugar in there, but the protein and fiber slow absorption and the massive amount of nutrients makes it all worthwhile.

Rule #6: Occasionally, a hit of straight sugar is a good thing.
You're sitting around watching television. You haven't done much today. Your glycogen stores are up, and because you've eaten normally, your blood sugar level is balanced. Probably not. Conversely, you just blasted a killer workout. You've blown through your blood sugar and your glycogen, leaving you shaky and tired. Getting some sugar in there now to help you recharge fast wouldn't be such a bad idea. Furthermore, since it'll rush in so fast, it's a great opportunity to add some protein and micronutrients to that sugar blast, because they'll rush into where they're needed just as quickly.

If you genuinely gave the workout your all and you're truly wiped out, you won't even come close to storing that sugar as fat.

So there you go. Not so tough, huh? With a little forethought and self-control, keeping an eye on your carbs can be, ahem, a piece of cake.

By Denis Faye, beachbody.com

Skimping on Calories

Under-Eating-NOT a Weight Loss Strategy!

A common pitfall of dieting is to not eat enough calories. Under-eating delivers fast but temporary results. Have you been on a low-calorie diet before? As long as you can stick with eating TOO FEW calories you will see the scale move downward and sometimes rapidly. But then at some point, your progress fizzles out. Being too aggressive with weight loss makes it nearly impossible for you to keep your weight off. Here are FOUR reasons under eating doesn't work:

Reason #1: Eating TOO FEW calories causes you to lose muscle. With muscle loss there is water loss which makes you think you are doing great when you get on the scale. As you lose muscle, your metabolism creeps downward making weight loss more difficult week after week.

Reason #2: Eating TOO FEW calories sabotages your exercise program. Not getting enough fuel makes you feel more tired and less likely to exercise as much or as hard. You will be more successful by burning more calories through consistent exercise and strength training 3x week to maintain/build muscle.

Reason #3: Eating TOO FEW calories creates feelings of hunger and deprivation. Low-calorie diets feel like punishment and are a short-term approach. When they are over, rebound eating usually follows. This is where the term "yo-yo dieting" comes from.

Reason #4: Eating TOO FEW calories makes your body slow down its metabolism by as much as 20% to prevent starvation. Your body will resist weight loss. The goal is to keep your metabolism happy by eating enough -- a happy metabolism is your best weight loss friend!

Keep in mind that eating more can help you reach your ultimate goal, whereas under-eating will cause you to quit your program.

If you're hungry before meals and ready to eat, that's OK. If you're hungry after meals or have hunger pangs during the day, or are feeling extra tired, it's likely that you're not getting enough to eat.

By Greg Hottinger, Biggestloserclub.com Nutrition Expert

12 Ways to Stop Overeating

Here are 12 tips to help you regain control of your eating habits.

You've done it by the book for a while. Watched your diet, made healthy choices, exercised every day. Then suddenly you're undoing all your hard work by saying, "I might as well give up. I'll never lose weight!"

"All-or-nothing" thinking doesn't help. People who overeat often feel out of control and disgusted with themselves. It becomes a vicious cycle, leading to low self-esteem and even more eating.

To regain control of your eating habits, ask yourself why you overeat. Is it your way of coping with stressful events? Has gorging on "forbidden" treats become a substitute for other pleasures lacking in your life? Do you use food to soothe, distract or reward yourself?

Breaking It Down
Once you've identified trigger factors, work out other ways to address them. Don't beat yourself up with every little lapse. Instead, focus on positive things you can do to replace or avoid overeating. Pay attention to how you feel when you eat certain foods; you'll start to notice patterns emerging (eating after a family argument, for example, or when you're bored, lonely or disappointed). Consider alternative ways to lift your mood when the urge threatens. Perhaps call a friend, go for a walk or see a movie.

Breaking the Habit
Here are some tips for winning the battle:

1. Take it slow. Crash dieting is more likely to end in losing control than a slow, steady loss of a pound or two each week.

2. Don't cheat yourself! Eat a sensible amount of food each day.

3. Allow occasional treats. If you don't totally cut out "forbidden" foods (such as those donuts that you love), you're more likely to stay on track, because deprivation often leads to overeating. Opt for low-fat versions of favorite foods.

4. Reward yourself for every win — how about a bath or a walk just to enjoy a sunset rather than a reward consisting of junk food.

5. Plan ahead to stay in control. Facing a big test or other ordeal that you fear will send you straight to the cookie jar? Try to keep healthy snacks around to nibble on instead, and exercise to offset your munching — and calm you down, too!

6. Share your feelings — sad, bad or otherwise — with family or friends.
7. Seek support from others trying to lose weight — family, friends or online buddies. They're there to help, and want to see you succeed.

8. Look to calming alternatives if stress is your trigger. Anything from deep breathing to yoga to arts and crafts could help. And don't forget: Exercise is a great tranquillizer. (It also reduces your appetite!)

9. Count to ten. Is overeating your way of coping with anger? Consider other ways of dealing with negative emotions, such as learning assertiveness techniques.

10. Find other ways to fill the void. If you typically overeat when you're looking for emotional nourishment; stop. Feed your spirit by caring for yourself as well as you can during times when you feel unloved, under-appreciated or unworthy. Be your own biggest fan and try to focus on your successes, not to the occasional lapse.

11. Be patient and forgiving of yourself. Long-established complex habits won't change overnight.

12. Avoid all-or-nothing thinking, such as "I've already blown my weight loss plan, I might as well finish off the box." Accept that you may go off the rails from time to time. So you've lost six pounds and regained three? It's important to congratulate yourself for the pounds that you lost. You're doing a great job!

weightwatchers.com