Weight-loss help: How to stop emotional eating

Sometimes the strongest longings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they're facing a difficult problem or looking to keep themselves occupied.

But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.

The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

The connection between mood and food...

Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating. But why do negative emotions lead to overeating?

Some foods may have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating hormones. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.

Food can also be a distraction. If you're worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you're eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you're done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.

How to regain control of your eating habits...

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

* Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.

* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.

* Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

* Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.

* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

* Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.

* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.

Three Ways Not to Overeat

1. Wait. When you decide you're hungry, make yourself wait at least 15 minutes before you eat. This will help you determine whether your hunger is habitual or your body is craving nutrients.

2. Drink. A tall glass of water 30 minutes prior to a meal will reduce your tendency to overeat.

3. Exercise. The perfect scenario is to have a glass of water followed by some exercise, like a walk, a jog, or some stretching. This will take your mind off of food, and you'll be far more likely to only crave the foods your body needs.

Big belly raises a woman's pancreatic cancer risk

NEW YORK (Reuters Health) - Where a person carries their extra weight may influence their risk of pancreatic cancer. People -- especially women -- with more fat around their waistline are at increased risk of the deadly disease, according to a study published today.

The study also confirms that the risk of pancreatic cancer climbs in tandem with body mass index, or BMI, a standard measure of weight in relation to height used to gauge obesity.

While a link between obesity and pancreatic cancer has been suggested, studies looking at the association have yielded mixed results, Dr. Alan A. Arslan of the New York University School of Medicine in New York City and colleagues note in the Archives of Internal Medicine.

To further investigate the relationship, they analyzed data on 2,170 people with pancreatic cancer and 2,209 people without the disease from the National Cancer Institute Pancreatic Cancer Cohort Consortium (PanScan), a project launched in 2006 to identify genes associated with the disease as well as lifestyle, environmental, and genetic risk factors.

For all study subjects, there was a positive link between increasing BMI and increasing risk for pancreatic cancer. Overall, the researchers found, people in the top fourth based on their BMI were at 33 percent higher risk of pancreatic cancer than those in the bottom fourth.

According to the American Cancer Society, the average person has about a 1.4 percent chance of developing pancreatic cancer during their lifetime.

When Arslan's team looked at weight categories, they found women who were overweight were at 31 percent increased risk of pancreatic cancer compared to normal weight women, while the risk for obese women was 61 percent greater.

Having a large waist in relation to one's hips also upped risk, most strongly for women. The women with the biggest waist-to-hip ratio were at 87 percent increased risk of pancreatic cancer.

"These findings, along with those from previous studies, strongly support the role of obesity in pancreatic cancer development," Arslan and his colleagues conclude.

SOURCE: Archives of Internal Medicine, May 10, 2010.

Red Wine Compound Helps Heart, May Slow Aging

(HealthDay News) -- Resveratrol, a compound found in grapes, red wine, pomegranates and certain other foods, may protect the heart and slow the effects of aging, a new study suggests.

Tests in mice revealed that low doses of resveratrol mimic the effects of caloric restriction, diets with 20 percent to 30 percent fewer calories than a typical diet that have been shown to extend life span.

Previous research has shown that high doses of resveratrol prevent early death in mice fed a high-fat diet. This new study adds to those findings, showing that receiving low doses of resveratrol in middle age offers many of the benefits as a calorie-reduced diet.

"This brings down the dose of resveratrol toward the consumption reality mode. At the same time, it plugs into the biology of caloric restriction," co-senior author Richard Weindruch, a professor of medicine at the University of Wisconsin-Madison, said in a prepared statement.

"Resveratrol is active in much lower doses than previously thought and mimics a significant fraction of the profile of caloric restriction at the gene expression levels," co-senior author Tomas Prolla, a professor of genetics at the University of Wisconsin-Madison, said in a prepared statement.

The researchers found that resveratrol affected age-related gene expression changes in the heart tissue of mice. The study was published online this week in the Public Library of Science One.

"There must be a few master biochemical pathways activated in response to caloric restriction, which in turn activate many other pathways. And resveratrol seems to activate some of these master pathways as well," Prolla said.

DSM Nutritional Products of Switzerland and the U.S. National Institutes of Health funded the study.

10 Scariest Fast Food Dishes

1. Deluxe Breakfast at McDonald'sDeluxe Breakfast (McDonald's). Breakfast. The most important meal of the day. . . the day of the dead! McDonald's, the restaurant that figured out how to fill bread with pancake syrup, starts the day off with a plate full of hotcakes, hash browns, eggs, and sausage—1,140 calories worth! Sure, it's only about half the calories you need in a day, but you get almost ALL of the RDA of fat—59 grams! And 94 percent of your RDA of sodium. I'm lovin' it!® Truly a breakfast only the Cryptkeeper would love. The Egg McMuffin, meanwhile, only has 300 calories, 12 grams of fat, and 34 percent of your day's sodium allowance.

2. The BaconatorThe Baconator (Wendy's). Six strips of bacon, on top of two quarter-pound patties of ground beef with cheese and mayo. If a vampire sucks your blood after you eat this, he'd better be packing some Lipitor. This will set you back 830 calories, with 51 grams of fat, 22 of which are saturated, and almost a full supply of your sodium RDA. This is a sad, new menu item from Wendy's, especially since this is one of the better fast food chains, healthwise. A cup of their chili is only 220 calories with 6 grams of fat. And their Mandarin Chicken Salad (without dressing) is 360 calories with 16 grams of fat.

3. Stacker Quad at Burger KingThe BK Stacker Quad (Burger King). Because you can't spell quadruple bypass without "quad." The BK Stacker is the burger concept designed for people with a flair for architecture, poor impulse control, and/or unhingeable jaws. This outdoes the Baconator with an extra two strips of bacon (eight total) and, as its name suggests, a full FOUR beef patties. This adds up to a nice round 1,000 calories and a full day's supply of fat (68 grams; 30 saturated). Yes you can have it your way . . . to the grave! Mwahahahaha! Or you could get the Tendergrill Chicken Fillet (hold the mayo!) which has 400 calories and only 7 grams of fat.

4. Double Six-Dollar BurgerThe Double Six-Dollar Burger (Carl's Jr.). This burger is marketed on the West Coast as a thrifty alternative to the ginormous burgers served at more "upscale" restaurants, like Fuddrucker's. So you can dress up like Rich Uncle Pennybags this Halloween. It costs $5.49, but I guess since it's double, it could work out to be a TWELVE-dollar burger. It has a whopping 1,520 calories and 111 grams of fat (47 grams saturated). With these kinds of savings, you won't need any more fat for two whole days! So if it's a twelve-dollar value, you're essentially saving $6.51 per burger by eating at Carl's. That means you only need to eat about 153 burgers to save up enough to afford a home defibrillation kit! Or you might check out Carl's Charbroiled BBQ Chicken Sandwich with only 360 calories and 4.5 grams of fat. For you East Coasters who want to get onto the defibrillation plan, Carl's sister chain, Hardee's, serves up the Monster Thickburger, which puts up similar numbers as the Double Six-Dollar Burger.

5. Meat Lover's Stuffed Crust Pizza at Pizza HutMeat Lover's Stuffed Crust Pizza (Pizza Hut). Halloween. The season of disguises. And Pizza Hut has hidden extra cheese in the crust of their pizza. This cheese-stuffed delight topped with all of your favorite saturated-fat-laden meaty favorites has 520 calories for one slice, or one-eighth of a 14-inch pie. But who can eat just one piece? If you show restraint and only have two pieces, you're in for 1,040 calories and 58 grams of fat (24 saturated). And if you show no restraint and eat the whole pie, you've got 4,160 calories (that's two days' worth) and 232 grams of fat (four days' worth). Or you could have the Veggie Lovers' Thin 'N Crispy Pizza, which will only set you back 180 calories and 7 grams of fat per slice of an eight-slice, 12-inch pizza.

6. Chicken & Biscuit BowlChicken & Biscuit Bowl (KFC). Maybe you're dressing as a zombie this Halloween and you want to approximate the experience of eating brains fresh from the skull. Give KFC's Chicken & Biscuit Bowl a try. It's not nearly as healthy as human brains, but it is a big bowl of mushy, fatty garbage. It layers mashed potatoes with corn and bits of batter-fried chicken. Then the Colonel tops the whole thing with gravy AND cheese to maximize the artery-clogging value. Stick a white-flour biscuit in the side and you have a bowl full of 870 calories and 44 grams of fat. That calorie count will almost erase any suspicion that this is just a previous customer's plate scrapings. Instead, try the Tender Roast Sandwich (without sauce). It's only 300 calories with 4.5 grams of fat. You could eat three of them before you approach the Chicken & Biscuit Bowl's calories and still only have a third of the fat.

7. Grilled Stuft Beef Burrito at Taco BellGrilled Stuft Beef Burrito (Taco Bell). Ready to bust out the sombrero and serape for a Halloween stereotype? You might enjoy this equally authentic Mexican burrito which comes in at 680 calories and 30 grams of fat. This doesn't begin to approach the technology of the burger joints' fat delivery systems, but you'll still have to make a pretty long run for the border to burn this baby off. And the restaurant that pioneered the concept of the "fourth meal" generally encourages you to buy it as part of a combo, accompanied with another menu item like a 200-to-300-calorie taco or two, which can get you over the thousand-calorie mark before you know it. Instead, check out the "Fresco" menu wherein they have several of their popular favorites with the cheese and sour cream swapped out for salsa. Most of the Fresco items are under 200 calories and 8 grams of fat or less.

8. Caramel PecanbonCaramel Pecanbon (Cinnabon). Who doesn't like a little snack with their coffee at the mall? But something wicked this way comes in the form of this roll from Cinnabon. It packs a whopping 1,100 calories and 56 grams of fat. It makes Wendy's Baconator look like a light dining option. Instead, the sorcerers at Cinnabon have magically shrunk their namesake product into a Minibon, which only has 300 calories and 11 grams of fat. A sensible treat instead of a fat trick.

9. Chocolate Chip Cookie Dough Blizzard at Dairy Queen Chocolate Chip Cookie Dough Blizzard (Dairy Queen). How about dressing up as Cookie Monster? How about Cookie Monster with an insulin pump? At the DQ you can carboload with this large milkshake. It'll give you 1,320 calories and 52 grams of fat, 27 grams of which are saturated, and 6 grams are trans fat! Trans fat? You heard me. It's like the 90s are back! And this is likely a dessert you're eating after you've had a burger and fries. Instead, try satisfying your sweet tooth with a 150-calorie soft-serve cone with only 5 grams of fat.

10. Oreo PizzaOreo Pizza (Domino's). Halloween brings out all kinds of unholy manmade mutants like the Wolfman, Frankenstein, and Michael Jackson. This monstrosity from Domino's wouldn't be out of place on the buffet at the Island of Dr. Moreau. I can only imagine the potential dishes in our future if this culinary atrocity takes off. Chocolate-covered french fries? Kung Pao cookies? Caramel Buffalo wings? Half of a 10-inch pizza has 480 calories and 16 grams of fat, 4 grams of which are saturated. Hmmmm . . . it's actually not that unhealthy. But who'd want to eat it? Bleccch!

Source: By Joe Wilkes/Team Beachbody

Barriers to fitness: Overcoming common problems

Barrier: I don't have enough time to exercise

Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.

• Squeeze in a few 10-minute walks throughout the day. If you don't have time for a full workout, don't sweat it. Shorter spurts of exercise spaced throughout the day offer benefits, too.
• Get up earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you've adjusted to early morning workouts, add another day or two to the routine.
• Claim the back row of the parking lot as your own. Or park a few blocks away and walk quickly to your destination.
• Rethink your rituals. Your weekly Saturday matinee with the kids or with your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.

Barrier: Exercise is boring

It's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring.

• Think of it as an activity. If you choose activities you enjoy, you're more likely to stay interested. Remember, anything that gets you moving counts.
• Vary the routine. Rotate among several activities — such as walking, swimming and cycling — to keep you on your toes while conditioning different muscle groups.
• Join forces with friends, relatives, neighbors or co-workers. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.
• Check out exercise classes or sports leagues at a recreation center or health club. Learn new skills while getting a great workout.

Barrier: I'm self-conscious about how I look when I exercise

Don't get down on yourself! Remind yourself what a great favor you're doing for your cardiovascular health, or focus on how much stronger you feel after a workout. Praise yourself for improving your stamina and making a commitment to lifelong fitness.

If you're still uncomfortable exercising in the presence of others, go solo at first. Try an exercise video, or consider investing in a stationary bicycle, treadmill, stair-climbing machine or other home exercise equipment. As you become healthier and more at ease with exercising, your self-confidence is likely to improve as well.

Barrier: I'm too tired to exercise after working all day

No energy to exercise? Without exercise, you'll have no energy. It's a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself.

• Try a morning dose of exercise. Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.
• Make lunchtime count. Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.
• Be prepared. Put workout clothes on top of your dresser, socks and all. Keep a full water bottle in the fridge. Have an exercise video queued up and ready to go when you get home at night.
• Hit the hay earlier. Running on empty is no way to face a full day. Go to bed earlier to make sure you're getting enough sleep.

Barrier: I'm too lazy to exercise

If the mere thought of a morning jog makes you tired, try these thoughts on for size:

• Set realistic expectations. If your mental bar is too high, you might give up without even trying. Start with a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you'll no longer feel worn out. That's progress!
• Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy.
• Schedule exercise as you would schedule an important meeting or appointment. Block off times for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.

Barrier: I'm not athletic

Natural athletic ability isn't a prerequisite to physical activity. Try something simple, such as a daily walk. Better yet, team up with friends who are in the same boat. Have fun while helping each other work out. Don't worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club. Simply focus on the positive changes you're making to your body and mind.

Barrier: I've tried to exercise in the past and failed

Don't throw in the towel! You can't see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn't mean you aren't doing yourself a great favor. Re-evaluate what went wrong, and learn from your mistakes.

• Pace yourself. Start small and build up to more intense workouts later, when your body is ready.
• Set realistic goals. Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with goals you can more easily achieve, such as exercising 20 minutes a day, three days a week for the first month.
• Remember why you're exercising. Use your personal fitness goals as motivation — and reward yourself as you meet your goals.

Barrier: I can't afford to buy fancy exercise equipment or join a health club

You don't need a membership at an elite gym to get a great workout. Consider common-sense alternatives.

• Do strengthening exercises at home. Use inexpensive resistance bands — lengths of elastic tubing available in varying strengths — in place of weights. Lift plastic milk jugs partially filled with water or sand. Do push-ups or squats using your body weight.
• Queue up an exercise video. Try videos on dance aerobics, cardio-kickboxing, yoga or tai chi. For variety, trade exercise videos with a friend or check out the options at your local library or video rental store.
• Start a walking group. Round up friends, neighbors or co-workers for regular group walks. Plan routes through your neighborhood or near your workplace, along local parks and trails, or in a nearby shopping mall.
• Take the stairs. Skip the elevator when you can. Better yet, make climbing stairs a workout in itself.
• Try your community center. Exercise classes offered at your community center or recreation department or through your local community education group might fit your budget better than an annual gym membership.

Barrier: I'm afraid I'll hurt myself if I exercise

If you're nervous about injuring yourself, start off on the right foot.

• Take it slow. Start with a simple walking program. As you become more confident in your abilities, add new activities to your routine.
• Try an exercise class for beginners. You'll learn the basics by starting from scratch.
• Consider working one-on-one with a personal trainer. Get a customized fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction.

Barrier: My family and friends don't support my efforts to exercise regularly

Remind those close to you of the benefits of regular exercise — and then bring them along for the ride!

• Get your kicks with your kids. Sign up for a parent-child exercise class. Pack a picnic lunch and take your family to the park for a game of tag or kickball. Or go to the pool and splash with the kids instead of watching from your chair.
• Propose a new adventure. Instead of suggesting a workout at the gym, invite a friend to go to an indoor climbing wall or rent a tandem bicycle for the weekend.
• Do double duty. Volunteer to drive your teens to the mall, and then walk laps inside while you wait for the shoppers. Try the same trick at your child's school during lessons, practices or rehearsals.

If necessary, have a heart-to-heart with your loved ones. Tell your loved ones that you want to be there for them for many healthy years to come. If they don't share your fitness ambitions, ask them to at least respect your will to get fit.

Mayo Clinic

How Did Americans Get So Heavy?

Today, 65 percent of American adults over age 20 are overweight or obese.

That's a pretty scary statistic. Just look around and you’ll realize you’re not alone in needing to learn weight management. How did so many people get so heavy? The answer is simple: Most of us are eating more calories than we are burning.

The problem of an overweight population comes from a combination of factors:

• Increasing portion sizes,
• More processed foods with fewer nutrients and
• A more sedentary lifestyle.

We're eating more food. Portions have increased dramatically in the last 20 years. The average daily intake of adults rose by about 300 calories between 1985 and 2000. That means we have to work a lot harder to burn the extra calories that those larger portions add.

We’re eating a lot of foods that don’t provide many nutrients. We're also consuming more added sugars, found in carbonated drinks, fruit drinks, sports beverages and processed foods. Between 1977 and 1997, consumption of sugar-sweetened beverages, such as soft drinks and fruit juices, rose by 61 percent among adults. (Many of today’s children get from 500 to 1,000 calories a day from these drinks alone!) Evidence suggests that drinking calorie-containing beverages may not make you feel full. This can lead you to eat and drink more than you need, adding even more calories to your diet.

We are also eating out more often than ever before. The danger is that many types of food eaten away from home, including fast-food and prepared meals you buy at the grocery store, are high in saturated fat, trans fat, cholesterol, added sugars and sodium. They also can be low in fiber and vitamins and minerals. In addition, people tend to eat larger portions when eating out.

We're less active. Current estimates indicate that over half of the adults in the United States do not engage in any regular physical activity at all. As we spend more of our free time in front of televisions, computers and video games, we are more likely to put on pounds. Our increasingly sedentary lifestyles are putting us at risk for serious health problems, including cardiovascular disease, type 2 diabetes, osteoporosis, depression and breast and colon cancer. It’s time to get moving!

Commercial and cultural influences encourage us to consume more calories than we use. If we want to slim down and stay healthy, we’re going to have to tackle each of these factors. Sound hard? Not really. It’s just a matter of:

• Eating less
• Choosing nutritious foods and
• Staying physically active.

Did You Know . . . . Our children are getting heavier too, putting them at risk for conditions that usually don't develop until adulthood, such as diabetes, high blood pressure, and high cholesterol. The Alliance for a Healthier Generation is focusing on the issues that contribute to childhood obesity and influence children’s lifestyles, and is working to create solutions that inspire all young Americans to develop life-long healthy habits.

Source: American Heart Association

Moderate Aerobics May Ease Insomnia Symptoms

Brazilian study finds 36% reduction in time awake and a drop in anxiety levels

A session of moderate aerobic exercise can help reduce anxiety and improve the quality of sleep for insomnia patients, according to a Brazilian study. Heavy aerobic or moderate strength exercises don't have the same effect.

Researchers at the Federal University of Sao Paulo divided 28 women and eight men with primary chronic insomnia into three exercise groups -- moderate aerobic, heavy aerobic, and moderate strength -- and one control group.

After the exercise session, those who did moderate aerobic exercise showed reductions in sleep onset latency (54 percent) and wake time (36 percent) and increases in total sleep time (21 percent) and sleep efficiency (18 percent). They also showed a 7 percent decrease in anxiety.

"These findings indicate that there is a way to diminish the symptoms of insomnia without using medication," study author Giselle S. Passos said in a prepared statement.

"This is the first study to look at the importance of using physical exercise to treat insomnia and may contribute to increased quality of life in people with one of the most important kind of sleep disorders around the world," Passos said.

The findings were presented Wednesday at the annual meeting of the Associated Professional Sleep Societies, in Baltimore.

Belly fat in women: How to keep it off

Whether it's because of heredity, hormonal changes or aging-related weight gain, many women notice an increase in belly fat as they grow older — and especially after menopause. Gaining fat in your abdomen is particularly unhealthy when compared to other locations in your body. Excess belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers. The good news is that a few lifestyle changes and some targeted abdominal exercises can help you battle your belly bulge.

When fat gathers in your abdomen

As you age and your metabolism slows down, the amount of fat in your body slowly increases. Women experience an even greater fat percentage increase than men do. Then after menopause, your body fat distribution tends to shift — less in your arms, legs and hips, and more in your abdomen.

You may think belly fat is limited to the stuff out front that you can grab with your hand — but it's the fat you can't see that's really a cause for concern. Visceral fat lies deeper inside the abdomen, surrounding the abdominal organs. Gaining this type of fat has been linked to cardiovascular disease, diabetes and other health problems. Subcutaneous fat, located between the skin and the abdominal wall, is more visible but also less likely to be a health risk.

While a slowing metabolism and decreased physical activity contribute to overall weight gain as you age, those factors don't influence visceral fat accumulation directly. Heredity may be the culprit — you may simply have inherited a tendency to gain weight in your midsection. Hormones also play a role. Hormonal changes after menopause may change the way that your body breaks down and stores fat, leading to more fat accumulating in your belly.

Some women even experience a widening waist without gaining any weight. Although you may not be gaining extra fat, your abdominal fat is increasing as limb and hip fat decreases. Even in women of a normal weight, too much fat concentrated in the midsection is unhealthy.

The midsection matters

Gaining weight in your abdomen does more harm than simply making your waistband too tight. While putting on weight in general can have negative effects on your health, abdominal weight gain is particularly unhealthy. Too much belly fat increases your risk of:

* Heart disease
* Breast cancer
* Diabetes
* Metabolic syndrome
* Gallbladder problems
* High blood pressure
* Colorectal cancer

Researchers also have found that abdominal fat cells aren't just dormant energy waiting to be burned up. The cells are active, producing hormones and other substances that can affect your health. For example, some fat-cell-produced hormones can promote insulin resistance, a precursor to type II diabetes; others can produce estrogen after menopause, which may increase your breast cancer risk. Researchers are still sorting out how the excess hormones affect overall health, but they do know that too much visceral fat can disrupt the body's normal hormonal balance.

Measuring your middle

You know you've gained some inches around your torso, but how can you know whether it's an unhealthy amount? You can calculate your body-mass index (BMI) or waist-hip ratio, but researchers have found that simply measuring your waist can tell you whether you have an unhealthy amount of belly fat. In fact, BMI may not be an accurate measure of body fat percentage or fat distribution, particularly after menopause.

To measure your waist, run a tape measure around your midsection at about the level of your navel. Breathe normally, don't hold your tummy in, and don't pull the tape so tight that it presses your skin down. In a woman of healthy weight, a waist measurement of 35 inches or more indicates an unhealthy concentration of abdominal fat. Some research has shown that a measurement of 33 inches or more, no matter what your weight, increases your health risks.

Fight back the bulge

Since visceral fat is buried deep in your abdomen, it may seem like a difficult target for spot reduction. As it turns out, visceral fat responds well to a regular exercise routine and a healthy diet. Targeted tummy exercises can help to firm the abdominal muscles and flatten the belly.

Exercise. Daily, moderate-intensity exercise is the best way to lose belly fat — when you lose weight and tone your muscles, your belly fat begins shrinking, too. In fact, you may notice that your tummy bulge is the first area to shrink when you start exercising. The amount and type of exercise you should get varies depending on your current activity level and your health goals. Talk to your doctor about the right exercise program to promote good health and specifically combat abdominal fat.

Strength training. Some research has shown that exercising with weights is effective in trimming tummy fat. Talk to your doctor about how to incorporate strength training in your exercise routine.

Healthy diet. Changing unhealthy eating habits can help fight belly fat. Read nutrition labels, and replace saturated fats with polyunsaturated fats. Increase portions of complex carbohydrates like fruits and vegetables, and reduce simple carbohydrates like white bread and refined pasta. If you need to lose weight, reduce your portion sizes and daily calorie intake.

Tone your tummy. While you can't "spot-burn" belly fat, you can firm up your abdominal muscles and get a flatter belly. Traditional sit-ups aren't the most effective way to firm your tummy, however. Instead, use these exercises to target both deeper and lower abdominal muscles:

* Deeper abdominal muscles. Target deeper abdominal muscles by doing "abdominal hollowing" or "drawing in the belly button." First, get down on all fours. Let your tummy hang down as you take a deep breath. Let your breath out, and at the end of your exhalation, gently draw your belly button inward and upward toward your spine. You should feel a slight tightening around your waist — think of it as trying to squeeze through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Work up to 10 repetitions. During each effort, your spine position shouldn't change and you should breathe freely. Eventually, you'll be able to do this exercise standing up. It's so subtle, no one should be able to tell you're doing it.

* Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and pelvic lifts. To do a pelvic tilt, lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for 5 to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.

* For pelvic lifts, lie on your back with your knees bent up toward your chest and your arms relaxed by your sides. Tighten your lower abdomen and lift your buttocks up off the floor, with your knees aimed toward the ceiling. Hold for 5 to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.

Hormone therapy. Although there are good reasons for some women to try hormone replacement therapy (HRT) after menopause, fending off belly fat isn't one of them. It's true that some studies have demonstrated that postmenopausal women who take HRT are less likely to accumulate abdominal fat than are postmenopausal women who forgo HRT. Other studies, however, found no difference. Meanwhile, questions about the risks and benefits of HRT persist. Talk to your doctor in detail about the risks and potential benefits of hormone therapy before trying it.


Source: Mayo Clinic Staff

Mmm…Mmm…Mmmm…Cravings or How Not to Give into Them

According to a recent Cravings’ Survey, 70% of the people polled give into their cravings. We all get cravings, but it doesn’t mean we have to cave in! Here are some tips to help you reduce your cravings:

* Knit a sweater, snuggle with your partner, play with your dog, or paint your toenails! Even a five-minute distraction can ward off cravings.

* Eat a small amount of the food you crave or better yet, allow yourself a cheat treat once a week!

* Create a plan of attack for your next craving.

* A varied diet helps you feel full longer.

* Crave-proof your home and office and keep healthy snacks on hand.

* Brush your teeth.

* Keep a food journal.

Source: Nestle Skinny Cow and dietitian Naomi Orzech

Whole grains: Hearty options for a healthy diet Part 2

Many foods made from whole grains come ready to eat. These include a variety of breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and in the ingredient list. Make sure whole grains appear among the first items listed. Try to choose items with at least 3 grams of dietary fiber per serving.

New white whole-wheat bread makes it even easier to add whole grains to your diet. White whole-wheat bread looks and tastes like white bread but has the same nutritional benefits as regular whole-wheat or whole-grain bread. The difference between white whole wheat and regular whole wheat is in the type of wheat used. Regular whole-wheat bread is made with red wheat, which is dark in color and has a slightly bitter taste. White whole-wheat bread is made with an albino variety of wheat, which is lighter in color and has a sweeter, milder flavor. To get a softer texture, the whole grains of albino wheat go through an extra processing procedure.

Other easy ways to add whole grains to your meals and snacks include:

• Enjoy breakfasts that include high-fiber cereals, such as bran flakes, shredded wheat or oatmeal.
• Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, multigrain muffins for pastries.
• Make sandwiches using whole-grain breads or rolls.
• Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, bulgur or whole-wheat tortillas.
• Feature wild rice or barley in soups, stews, casseroles and salads.
• Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
• Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.
• Toast grains to bring out their nutty flavor before adding them to recipes.

As they've been for centuries, grains remain the staff of life forming the basis for many healthy meals and snacks. Eating a variety of whole grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.

Whole grains: Hearty options for a healthy diet Part 1

Hailed as the "staff of life" for their historical importance to human survival, grains are an essential part of a healthy diet. Also called cereals, grains are the widely varied seeds of grasses, which are cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.

All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.

Whole grains vs. refined grains

Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber.

Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole-grain versions — rather than refined grains — as often as possible.

Whole grains	Refined grains
Barley Brown rice Buckwheat Bulgur (cracked wheat) Millet Oatmeal Popcorn Whole-wheat bread, pasta or crackers Wild rice	Corn flakes Couscous Enriched macaroni or spaghetti Grits Pretzels White bread (refined) White rice

Exercise: 7 benefits of regular physical activity

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of exercise — from preventing chronic health conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.

Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

4. Exercise strengthens your heart and lungs.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.

Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.

Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of physical activity today!

Source: The Mayo Clinic Staff

Water Fluctuations and Your Weight

By Bob Greene, BFA, MFA
Glee Contributor

Be forewarned that when you first become active or increase the amount and intensity of your exercise, you will retain extra water.

Gaining this extra water weight can be disheartening and has caused many people to give up their exercise programs. The truth is that gaining this extra water weight is a very good sign.

As you become more active and drink more water, your muscles will act like sponges and will immediately become more fully hydrated. In addition, you may also add a little new muscle, which in turn will store even more water.

The more active you are, the more glycogen (a stored carbohydrate) your muscles will retain. Each gram of glycogen stores an additional 2.5 to 3 grams of water.

Finally, the better shape you're in, the more water is stored within your bloodstream. This additional water weight can be significant and is most pronounced when you increase your level of fitness.

This explains why physically fit individuals store considerably more water within their bodies than unfit individuals. This also explains how a very fit person can weigh much more than their appearance would suggest.

When you exercise regularly, you're sending the message to your body that water needs to be stored in relatively large quantities. Your body responds by finding creative ways to store this additional water. The fitter you become, the higher your percentage of water weight will be, and the lower your percentage of body fat.

Don't let this additional water weight frustrate you. It's a good sign! It means that your metabolism is increasing as well as your potential to burn fat. That's why I especially like to see my new clients put on this initial water weight; it usually means that good things are about to happen -- that is, as long as they remain patient through the first four to six weeks.

The water cycles

In addition to the initial water weight gain that you'll experience when you become more active, your body has various water cycles that influence the retention and release of water weight.

These are daily, weekly, monthly and even seasonal water cycles. These cycles occur for a variety of complex reasons, and they are not all fully understood. There are also times when these cycles converge to reach their respective highs, at which time you'll experience a significant increase in your water weight and, consequently, your total weight.

It's at these times that you must reassure yourself that as long as you are consistently "on the program," there will be a gradual reduction in your body fat -- even if the scale doesn't confirm it! By the same token, there will be times the various water cycles converge at a low point, resulting in your body retaining less water. This will lead to a decrease in your total body weight. This is also somewhat of an illusion and should not cause you to become overconfident.

It all comes down to trust -- trust in yourself! As long as you are patient and believe you are doing the best thing for yourself and that you deserve the results your desire, those good results will happen!

Water weight gain is commonly responsible for the scale not budging -- or even moving higher. Remember that each time you improve your level of fitness your body holds more water. Don't worry about it. Water fluctuations happen to everyone and are nothing to be concerned about unless you let them affect your emotions.
If you suspect you're retaining water, just examine how your clothes fit. If, despite an increase in your weight, your clothes fit about the same or even more loosely, water is probably to blame.

When you lose weight the right way -- by being active -- the rules change a bit. It's very common to be losing fat but gaining weight. As frustrating as this can be, my advice is to simply focus on how good you feel, how your clothes fit, and the other positive changes that are happening to you.

"WAIT -- I WEIGHT HOW MUCH?"

This comes from the Oct 2006 issue of Fitness. For anyone who's ever been scale-obsessed...here are ten reasons not to be.

Can you believe what you see? Not always. Ten things that can skew your reading, from what you're wearing to how much fun you had last night. By Cynthia Sass, R.D.

Good news for every woman who's ever had a total scale meltdown: The number staring back at you might not be quite right. "Depending on a variety of factors that have nothing to do with body fat or even the scale's accuracy, your weight can vary by several pounds from day to day," says Andrea Giancoli, R.D., a spokesperson for the American Dietetic Association. In fact, experts agree that your body-fat percentage and your physical measurements, rather than your weight, provide a more accurate picture of your health. So before you freak out over the digital readout, keep in mind: a) It's just a number, people! and b) It will yo-yo. Here's why:

1) You're wearing something other than your birthday suit.

Adds: up to 6 pounds.

This may seem like a no-brainer, but how much can you realistically deduct? We tested a few different outfits and found that a sports bra and running shorts probably won't nudge the needle, but sneakers can cause a two-pound jump. Didn't make it into your workout wear this morning? A light bathrobe will up the number by one, a heavy terry-cloth robe by two and a complete outfit (jeans, T-shirt, blazer and boots) by about six.


2)You just took a seriously sweat-inducing cardio class.

Subtracts: up to 5 pounds.

When you work out at a high intensity, whether in a Spinning class or on a hard run, most of the calories you burn come from glycogen (a form of carbohydrate stored in muscle). The depletion of this high-energy fuel can show up as a dramatic shift in weight. But don't mistake the sharp drop in pounds for a loss of bodyfat. "Glycogen accounts for much of the weight you've lost directly after exercise. The rest is cause by water loss through sweat, says Bob Seebohar, R.D., director of sports nutrition at the University of Florida. But hey, if seeing that lower number on the scale keeps you motivated to put the bike shorts back on tomorrow, forget you just read that!

3. You polished off a big bottle of water five minutes ago.

Adds: more than 2 pounds.

Water has no calories, so it can't cause fat gain. But a liter of H2O weighs more than two pounds, so after you down a standard bottle of water, the scale will automatically go up by that much. "Most small weight fluctuations are due to shifts in body water," says Giancoli. The full two pounds will register on the scale only during the first few minutes after you drink it; then, as it's depeleted via perspiration, breathing and other bodily functions, your weight will inch down accordingly (that's why it never hurts to hit the loo before hopping on the scale).


4. You had a few drinks last night.

Subtracts: 3 to 5 pounds.

Alcohol depletes your body of water. (Dehydration is what gives you morning-after cotton mouth and a splitting headache.) Alcohol also irritates the digestive system and can cause diarrhea. This diuretic/laxative combo makes some women look and feel leaner the day after a night out, but while the scale readout will drop, it won't stay down for long. "Your weight will bounce back to normal as soon as you replenish lost fluids," says ADA spokesperson Christine Gerbstadt, M.D., R.D.

5. You had a "light" lunch.

Adds: up to 3 pounds.

Often, the healthiest meals are the heaviest in terms of weight. Filling, diet-friendly foods such as broth-based vegetable soup or salad loaded with veggies are full of fiber and water, both of which have zero calories but add bulk to your plate and, for a brief time, your stomach. So eating them can cause a short-term rise in the number on the scale, even though they'll actually help you reduce body fat over time. Depending on your rate of digestion, the added weight of a large but diet-friendly lunch won't stick to you longer than 12 to 24 hours.


6. You skimped on carbs today.

Subtracts: 3 to 5 pounds.

If you eat nothing but egg whites for breakfast and a protein shake for lunch, your weight on the scale will fall by late afternoon -- but not because protein magically melts away body fat. Like a tough workout, high-protein diets that leave you short on whole grains and fruits can cause your muscles to use up glycogen. They can also generate extra waste products, which makes you pee a lot, pulling more water out of your body. "Carbs stored as glycogen are like sponges that hold water. When you eat fewer cabrs, you lose water; when you eat more carbs, you retain water," says Giancoli. But to lose a pound of fat, you much cut 3,500 calories through either diet or exercise, so losing one or more pounds in a single day is a sure sign that you are shedding water instead of fat.

7. You indulged a salt craving.

Adds: 4 to 5 pounds.

If you wake up feeling puffy and your rings and watch are fused to your skin, you're experiencing a full-on bloat. Consuming salty foods, such as canned soup, frozen meals or Chinese takeout with plenty of soy sauce, can cause your body to retain water in order to dilute excess sodium. "Drinking more water will help flush both the sodium and the excess fluids from your body and will normalize your weight," says Amy Gerardo, a registered nurse and American Council on Exercise-certified personal trainer in St. Petersburg, Florida.


8. You're sick.

Subtracts: up to 5 pounds.

Cold and flu symptoms like sneezing and coughing can cause temporary dehydration, and a loss of fluids means a drop on the scale. "In the first day or two of being sick, you will probably get a lower reading, but the truth is that almost none of the weight you lose is body fat -- it's nearly all water," says Giancoli. So don't be too disappointed when you quickly regain as you recover.

9. You can't, ahem, "go".

Adds: 2 to 6 pounds.

When you're constipated, you have excess solid waste in your GI tract, which carries weight. "'Going' at least every other day is considered normal; any less than that can temporarily affect the number on the scale," says Dr. Gerbstadt. Several not-so-ideal dieting practices, such as low-carb dieting, drastically reducing calories, skipping meals and restricting fluids, can lead to constipation. This means that some weight-loss attempts (albeit unhealthy ones) may actually lead to a temporary rise in weight rather than a drop. "Whether or not it's due to a fad diet, consuming insufficient fiber and/or water can lead to dense stool, which can weigh two to six pounds," says Dr. Gerbstadt. Ease constipation by gradually increasing your intake of water and soluble [sic], fiber-rich foods (such as oatmeal, citrus fruit, pears and beans).


10. You had a few extra cups of joe.

Subtracts: about 2 pounds.

Guzzling coffee during the morning meeting might not be as much fun as guzzling cocktails at happy hour, but the effects are similar. Caffeine is a mild diuretic; it also stimulates the digestive tract and bowel movements, and it can suppress your appetite. Between the extra trips to the bathroom and the smaller helpings, your weight may drop. "But once that lost water is replaced, your weight will return to normal fairly quickly," says Dr. Gerbstadt.

How to take measurements:

What Exactly Should You Measure?

The most common measurements include the circumference of your chest, biceps, waist, hips and thighs. Sometimes the neck, forearm and calf are also measured.

Chest: Measure around the largest part of your chest.

Biceps: Measure midway between the top of your shoulder and elbow.

Waist: Measure at the narrowest point, approximately one inch above your belly button. No cheating! Don't pull in your belly or stick it out.

Hips: Measure your hips around the largest part of your buttocks with your heels together.

Thigh: Thighs are measured separately. Stand with your legs slightly apart. Measure your upper leg where the circumference is largest.

We recommend:
[*]boob
[*]below the boob
[*]smallest part of waist
[*]belly button
[*]fattest part of hips
[*]saddle bags
[*]upper thighs
[*]mid thighs
[*]calves
[*]biceps

How?

* Use a flexible measuring tape as used by dressmakers. It can be as long as you need. If you use a plastic or cloth tape, bear in mind that these materials may stretch over time.
* Wear the thinnest clothes possible, or none at all, so as not to add to the measurements you take.
* Try to measure yourself in front of a full-length mirror so that you can see if the tape is positioned correctly.
* Perhaps you could find another person to help with the measuring. They would be able to read the results more easily.
* Keep your muscles relaxed while measuring.
* When measuring, pull the tape just tight enough to keep it from sagging.

Track your progress by your measurements, NOT THE SCALE!

You're Not Most People's Cup of Tea

This is from Chalene Johnson's blog. I loved this post so much that I'm reposting here. It has something for everyone, so please take the time to read it. I hope you take from it what I did.

"The truth of the matter is that most people aren’t going to think you’re “the bomb”. At best, most people will find you likeable, tolerable, nice, efficient, a good worker, decent person, helpful neighbor or maybe a friendly acquaintance. Yet when it comes to choosing their all time favorite, it’s probably not you. It ain’t me either! Don’t take it too hard. In fact, we should be contented. Think about it. We only have enough time in our day, week, month, year and life to devote meaningful time to a small group of amazingly important people. Too many people live their lives desperately controlled by their need to have, not just approval, but the adoration of everyone they meet. Some are certain others will reject them if they are “just” who they are. I suppose we’re all guilty of meeting someone so remarkable that we find ourselves in some small way longing to be more like them.

When we held auditions for the cast of Turbo Jam® I asked people who I know and adore audition for the director. I invited people who I would want to spend time with. I think 40 auditioned. There was room for 8. It was difficult to help those I know so well, understand it was “nothing personal" if they were not selected. I assured friends that we may have needed a certain look, a white 40ish female, a muscular black male, tall, but not too tall, a red head with pierced ears or a petite green-haired alien with high kicks. Yet, I found even the most self-assured of my fitness friends questioned their physique, their experience, the outfit they wore, their hairstyle or energy level that day. Quite simply, they weren’t what she (the director) was looking for and there was nothing anyone could have done differently to be selected.

The point is that most of the people who cross our paths in life have their own agendas. They are looking for someone other than us. For them, we are too short, too tall, too quiet or too loud. We are too young or too old, the wrong sex, or the wrong body type. They are looking for someone easier to dominate or someone less intense. They aren’t looking for us. The solution:

Get very good at being
exactly who you are.

This principal applies personally and professionally. When I set out to make a fitness program most people told me I needed to be more drill like, more like Billy Blanks, if my classes were going to have as much appeal as his. I tried for a while, but that didn’t fit me. I like to groove. I watched a hundred fitness videos trying to figure out which traits I could pick up on. I didn’t much look like any of the tall, lean, graceful beauties I had come to know in fitness videos. I’m short, stubby and a bit of a spaz. Each time I heard a critique of my programs or my style, I jerked to attention and wondered what I could do to appeal to that “one” person. I started to drive myself crazy. Somewhere in those early years I came to terms with the notion that I was not going to be everyone’s cup of tea.

Have you ever taught a packed class, received praise from dozens, felt the joy and energy in the room, yet the one person who walked out early with a snarled look on her face still haunts you days later? Maybe you weren’t her style of instructor or maybe she had to leave?

You don’t need to be everyone’s cup of tea. If everyone was looking for you, then you wouldn’t have enough time to devote to the people important to you. If it were possible to please everyone, there would be no Pepsi, only Coke.

You need to know who you are not, in order to know who you are. Be you times two! Don’t doubt yourself, or hold back. Those who do are tolerable, nice, average, boring, or nondescript are also not memorable. I’d take the comments of a legion of critics; if it meant I could connect with a modest group of people that would find, in me or my programs, “exactly” what they were looking for. Hooray! We found each other. Think of your favorite people - those who really leave their mark on you. Picture the quilt of characters that forms in your mind, each person wildly different than the next, but each uniquely engaging. As amusing as you find them, you’ve probably introduced them to others who do not see the appeal. Don’t change to be more like anyone other than you; just get better at recognizing the best parts of you.

Boldly be you, the real you, even at the risk that many may not care for “your type”. Be the person you are when you’re around the people that find YOU amusing. Those who are looking for exactly what you have, need to be able to recognize you when they find you."

20 ways to revive your healthy-eating plan

Whether you're just starting or have been following a healthy diet for years, sticking to the plan can be challenging. But healthy eating doesn't need to be boring or tiresome. Flavorful food combinations, new cooking ideas and an inventive spirit can enliven your meals and snacks.

Here are 20 ideas to keep you on course.

1. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad.

2. Add chickpeas, black beans or garbanzos to your lunch or dinner salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.

3. Try something new for breakfast. Munch on leftover vegetable pizza or make a smoothie blended from exotic fruits, low-fat yogurt and a spoonful of wheat germ.

4. Stir-fry extra-firm or firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.

5. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try corn muffins with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.

6. Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.

7. Grill fresh vegetables for a quick and healthy side dish. Cut vegetables into 1/2-inch slices or large chunks and baste with a light salad dressing or brush them with canola or olive oil. Grill until tender, turning only once.

8. Take advantage of ready-to-use foods. Fresh bagged salads, frozen vegetables, low-fat deli meats, whole-wheat pasta, whole-grain breads, and fresh and canned unsweetened fruits take only minutes to prepare.

9. Vary your salad greens and enjoy the multitude of flavors and textures. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Purchase a different variety each week.

10. For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk.

11. Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole (made with turkey breast, white beans and tomatoes); or vegetarian chili with diced vegetables.

12. Take advantage of healthy side dishes offered at fast-food restaurants. Instead of french fries, choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.

13. Stock your shelves with good-for-you snacks. Low-fat pudding cups, dry roasted soy nuts, low-fat popcorn and whole-grain crispbread crackers are good choices.

14. Decrease the meat portion on your plate and increase the serving size of vegetables. Use three times as many vegetables on pizzas or in casseroles, soups and stews.

15. Plan meals so that you can use the extra food in other dishes. For example, bake chicken breasts for a meal and use what's left in sandwiches, soup or a stir-fry.

16. Use salsa for more than just chips. Whether it's mild, fruity, scorching, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken or meats.

17. Marinate meat, chicken, fish before cooking to tenderize and add flavor to foods. Try mixtures of herbs or spices with wine, olive oil, soy sauce, cider vinegar or lemon juice.

18. Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, barley or whole-wheat tortillas.

19. Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.

20. Explore world cuisines. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients — quinoa, edamame, bok choy, bulgur — are as healthy as they are delicious.

How to take measurements

What Exactly Should You Measure?

The most common measurements include the circumference of your chest, biceps, waist, hips and thighs. Sometimes the neck, forearm and calf are also measured.

Chest: Measure around the largest part of your chest.

Biceps: Measure midway between the top of your shoulder and elbow.

Waist: Measure at the narrowest point, approximately one inch above your belly button. No cheating! Don't pull in your belly or stick it out.

Hips: Measure your hips around the largest part of your buttocks with your heels together.

Thigh: Thighs are measured separately. Stand with your legs slightly apart. Measure your upper leg where the circumference is largest.

I recommend:
# boob
# below the boob
# smallest part of waist
# belly button
# fattest part of hips
# saddle bags
# upper thighs
# mid thighs
# calves
# biceps

How?

* Use a flexible measuring tape as used by dressmakers. It can be as long as you need. If you use a plastic or cloth tape, bear in mind that these materials may stretch over time.
* Wear the thinnest clothes possible, or none at all, so as not to add to the measurements you take.
* Try to measure yourself in front of a full-length mirror so that you can see if the tape is positioned correctly.
* Perhaps you could find another person to help with measuring. They would be able to read the results more easily.
* Keep your muscles relaxed while measuring.
* When measuring, pull the tape just tight enough to keep it from sagging.

Track your progress by your measurements, NOT THE SCALE!

Beat the 2-Day Binge: Your Weekend Diet Survival Guide

By Whitney Provost

If you've ever avoided your Monday-morning weigh-in because you blew your diet over the weekend, you're not alone. Most people, even those who are not dieting, tend to eat more on weekends than they do during the week. You don't have to be like the average person, however, if you follow a few simple steps. Here are 10 tips for surviving the weekend on a diet.

In a study published in the journal Obesity in 2008, researchers at Washington University in St. Louis followed 48 men and women for a year to determine how weekend eating affected their diets. Almost all of the participants, who ranged from healthy weight to nearly obese, lost weight during the week and gained it back on the weekends. Their physical activity didn't change much; the weight increase was caused by a higher calorie intake. Weekend overeating is so powerful, the researchers found, that it could lead the average person to gain 9 pounds over the course of a year.

Indulging on the weekends can cause you to make up any calorie deficit you created during the week, which means you won't lose weight. And who wants to diet without seeing results? Don't let your days off derail your hard work. Be a weekend diet warrior.

1. Eat within an hour of waking up. Starting your days with a healthy breakfast will give you energy and make you feel full longer. A healthy balance of protein and complex carbohydrates, such as an egg-white omelette with vegetables and whole-grain toast, plain yogurt sweetened with berries, or high-fiber cereal with low-fat milk, will stabilize your blood sugar and rev your metabolism, and it may help ward off hunger later in the day.

2. Stick to your meal plan. There's no reason to change your meal plan on the weekend. If you eat five times a day during the week, eat five times a day on the weekend. When you sleep in on Saturday and Sunday, just shift your meal schedule to accommodate the later start, but keep everything else exactly the same. If you know you're going out to dinner and will want to eat more, simply cut back on the number of calories you consume earlier in the day. But don't skip meals, or your hunger will overpower you at dinnertime.

3. Plan ahead. Weekends are busy with family activities, socializing with friends, and running errands. Part of creating a healthy lifestyle is learning how to adapt your diet and exercise routine to fit any schedule. Know ahead of time when you'll need to eat and plan for it. Bring nonperishable food such as dried fruit, nuts, and nut butters; make a sandwich; cut up some vegetables; throw a meal replacement bar in your bag; or pour some soup into a thermos and stash it in your car. You can also fill a cooler with food for you and your family when you're out all day. Added bonus: You'll all eat better and save money by not having to stop at a restaurant.

4. Lay off the liquor. You already know that alcohol's empty calories and high sugar content are major diet busters. Many people lose their food inhibitions when they drink alcohol, which means they're more likely to make unhealthy food choices after a cocktail or two. If you really want to drink on weekends, have one non-caloric drink such as club soda with lime (looks like a vodka tonic!) or water between every alcoholic drink. And stick to lower-calorie options such as light beer or wine rather than mixed drinks, which can have upwards of 500 calories each.

5. Be the first to order in a restaurant. Set the tone for the meal by ordering something healthy for yourself. Getting your order in first will make you less likely to be tempted by the unhealthy choices of your dining companions. And maybe your healthy selection will convince them to make better decisions about what they're eating.

6. Stay busy. Boredom and loneliness are two common diet hazards. Plan your weekends so they're full of activities, and you won't be tempted to eat mindlessly. Keep up with your P90X® , Slim in 6®, or INSANITY™, get outdoors, play sports, meet friends . . . Just get off the couch.

7. Reward yourself with something other than food. If you've been dieting all week, you may feel like you deserve to indulge on the weekend. But a little splurge can result in slower weight loss. Is it really worth it? Instead of rewarding yourself with food, try something else. See a movie, buy a book or DVD, get some new workout clothes, or have a massage. Find something that makes you feel good and doesn't involve food.

8. Get on the scale. Weighing yourself on a weekend morning can help you stick to your diet by reminding you of your goals. If you "think thin," you'll be more likely to maintain healthy habits throughout the weekend.

9. Treat yourself during the week. Any diet that makes you feel deprived is destined to fail. If you adhere to a strict eating plan Monday through Friday, you're more likely to give in to temptation over the weekend. But when you add in a treat or two during the week, it'll be easier to practice portion control on Saturday and Sunday. Just find a way to incorporate indulgences into your weekday calorie target.

10. If you do blow it, don't wait until Monday to start over. Nobody's perfect. If you have a blowout dinner or graze all day at a family party, simply get back on track with your next meal. This helps stop negative eating patterns that can carry over into the next week, and it minimizes the diet damage. No need to dwell on your splurge or feel guilty about it either; just forget about it and move on.