7 Smart Substitutions

Use skim milk instead of 2 percent; buy wheat crackers instead of butter crackers; choose cereal instead of pop tarts; replace a bagel with an English muffin; order chicken grilled instead of fried; cook with lean ground turkey breast instead of ground turkey meat or ground beef; and enjoy yogurt instead of ice cream.

Watch Your Portions

These days portions have gotten completely out of control – and it’s bound to be the last thing on your mind when you’re in the midst of a relaxing night out at a restaurant.  Make sure you don't go overboard just because there's more food on your plate than you need. Share an entrée with a friend, or ask the server to put half your meal in a doggy bag before he even brings it to the table so that you can save it for lunch the next day. After all, dining out should be a pleasurable experience that revolves around more than just food. Sit back, relax, enjoy the company, eat slowly, and savor the whole experience.

Stress and Emotional Eating

Regardless of what is going on in your life, you shouldn't use food as a release from stress or to make yourself feel better. Eating right and fitting in a good workout will ultimately make you feel better than trying to solve emotional problems by eating. At the end of the day, life sometimes just sucks in a way that can't be reasoned with or rationalized. Emotional eating is not the answer ― the key is to take care of yourself with a strategy that is life-affirming, not self-destructive. To succeed in the weight-loss game, you have to establish healthier patterns.

Mini-Meals, Please

Switching from two or three large meals to five or six mini-meals may help keep your blood sugar and metabolism steady. When you restructure your day's intake into smaller meals, be sure to include a couple of substantial snacks.

Almond = Not Fattening

It is a myth that ALMONDS will make you fat, provided you don't consume them in excess. ALMONDS are the most nutritious of all nuts. Infact, when eaten in moderation, ALMONDS can be quite beneficial for HEALTH, simply because they are full of good nutrients. ALMONDS contain calcium, potassium and magnesium, they help in regulating blood pressure and prevent osteoporosis.


ALMONDS do contain fats, but of the right kind. Besides antioxidants, they contain monounsaturated and some polyunsaturated fats, which tend to lower low-density lipoprotein (LDL), also known as the bad cholesterol. ALMONDS also contain Vitamin E that can prevent heart disease and slow the process of ageing. They are good for the skin and hair too. Folic acid present in ALMONDS can lower homocystein levels in the body. The accumulation of fatty plaque deposits in the arteries are prevented to some extent by amino acids.

Walk or Jog?

Whether you walk or jog, it's important that you keep moving. When you stop moving and lead a very sedentary lifestyle, that's when you give your body the signal to shut down and eventually all the problems associated with a sedentary lifestyle start.

To get any kind of cardiovascular benefits from walking or jogging, you need to walk briskly, or job at a moderate speed. Moderate to vigorous momentum is key to all the HEALTH benefits. For added muscle tone, strength training is the answer.

Staying on Track on Vacation!

The great thing about going on vacation some place warm is that you can bring your cardio workout with you! Walking, jogging, and running can all be taken outdoors at your leisure. Just be sure to get your heart rate up. Swimming is another fun cardio activity that's usually easy to engage in — plus, it's kinder to your body than land-based exercise because your buoyancy in water helps you avoid the jarring impacts that can cause injuries. To mix things up and target different muscles, be sure to use a variety of strokes during your swim, including the breaststroke, the butterfly, and the backstroke. But it's your vacation — don't forget to have fun!

OMG, Omega-3!

While fish oil capsules will help you meet your omega-3 needs, studies have found that fish itself offers even more nutritional benefits, including vitamin D, selenium, and antioxidants.

Less TV, More Sleep

Turn down the noise in your bedroom to enhance sleep quality, including the television. Rapid changes in light and sound interrupt REM cycles, lowering our chances of a good night's sleep.

Pop a Snack

Popcorn is a whole grain, and it’s full of fiber. It’s also surprisingly high in antioxidants, according to a recent study conducted by researchers at the University of Scranton in Pennsylvania.

Hop on Your Bike

Cycling five miles in 30 minutes is a perfect way to get your daily dose of physical activity and reduce stress. The repetitive cycle of muscle contraction and release that takes place during a bike ride increases levels of the brain chemical serotonin, which combats negative feelings.

Grow Stronger In All Ways

As you keep working out and becoming stronger, you will become aware of your strength — not just in the gym, but in other aspects of your life. This will be a major boost to your confidence level and it will change your frame your mind for the better. It's all baby steps, but they make a big difference over time. Keep working out, stop feeling stupid, and start feeling great!

Always Hungry When You Workout?

When you rigorously workout, it is possible to feel like your daily calorie target isn’t enough.  Before you increase your calories, however, you should make sure you are eating correctly for exercise. Always try to have a preworkout snack, about 45 minutes to an hour before exercising. Your post workout meal should be about 45 to 60 minutes after working out, and contain both protein and carbs. Eating according to this pattern will yield the best results and, hopefully, give you the energy you need to keep trekking through your workouts.
If you try this eating plan and still feel that you're hungry and undernourished, up your calorie intake on days you exercise by about 50 to 200 calories. Snacking on fruits and veggies rather than dense, high-calorie foods to increase your calorie intake will always be better option. You do have to remember calories in and calories out, but your effort is also about maintaining a HEALTHY lifestyle for the rest of your life. Staying within your calorie range is the best option to stay on track and not feel deprived.

Treat Tired Feet

Bring the spa experience home. Soak your feet in a basin of water mixed with 3 tablespoons of sea salt and a few drops of rosemary or peppermint essential oil. Afterward, dust your feet with a powder made from a few drops of peppermint oil added to baking soda. Both ingredients fight odors, and the peppermint is cooling.

Stand Up Straight

Good posture is a key to good HEALTH. Let go of your tension with these easy tips: stand up straight; take breaks to stretch your arms above your head; avoid high-heeled shoes; take stock of your posture in a mirror; and carry the minimum in your purse, briefcase, or backpack.

Away With Hunger Pangs

Do you start getting hunger pangs at 11:50 a.m. in anticipation of lunch? We've all been there. The cause is the hormone ghrelin; released when the stomach is empty, it sets off a chain reaction in the body to make you hungry. In general, you want to keep levels of ghrelin low during the day so you can keep hunger in check. Apart from an empty stomach, there are several factors that can raise ghrelin levels, including drinking alcohol, eating too few calories, and eating greasy, fatty foods. Eating a substantial breakfast, choosing complex carbs, adding more fiber and protein-rich foods and eating on a schedule can all help keep the pangs at bay.

Know Your Weight

Many gym-goers lifting the same weights week after week — this is just one way to keep your body from changing. So how do you figure out how much to lift if you don't know your 1-rep max? 
if you're a beginner: 
1) Choose a weight you can only lift with good form for 12 to 16 reps (which constitutes 1 set). You don't need to go into complete muscle failure, but make sure you're challenging your body. 
2) Begin with 1 set of each exercise, slowly working your way up to 2 to 3 sets (adding a set each week). 
3) When you've added sets and have a solid foundation (after 6 to 8 weeks), add enough weight so that you can ONLY do 8 to 12 reps. 
4) Continue to progress by adding a rep each week until you reach the max reps (no more than 16); then increase your weight again and drop your reps back down to 8 to 12.

Meatless Thursday!

Trying to figure out what's for dinner tonight? Going meatless one day per week could boost your overall HEALTH and help you lose weight.

Help For Hips

Currently, the number one injury that requires older adults to enter a nursing home is a broken hip suffered in a fall. If you want to live out your years on your terms, then work the muscles of the hip at home with exercises like squats, lunges, and pelvic thrusts, and use the adductor and abductor machines at the gym. Activity keeps joints supple and HEALTHY, and the strong muscles, balance, and coordination you develop by working out can help prevent falls.

Cook The Right Rice

Brown rice is DEFINITELY more nutritious than white rice. White rice is processed so that the bran and germ layers are removed -- this essentially robs the grain of its nutritional value because those layers are the ones that provide the most nutrients. Brown rice retains its outer bran layer, which provides six times the fiber of white rice. The bran also provides many vitamins and minerals that are lacking in white rice. Brown rice also has a nuttier flavor than white rice. In terms of cooking, it doesn't make a huge difference which way you choose to make rice. If you’re short on time and need to use the instant, that's okay.

Carbs Are Nature's Disease Fighters

Without carbs, we'd be sitting ducks for cancer, heart disease, metabolic syndrome, chronic inflammation, and digestive problems. Carbs are the source for many of nature's disease fighters, thanks to the phytochemicals they contain. These compounds are produced by plants and are therefore present in almost all vegetables, fruits, grains, and legumes ― all foods that contain carbs. Also, eating fiber, a carbohydrate we can get only from plant sources, is one of the few ways we can help our bodies flush out the toxins that have built up in our tissues and messed with our endocrine systems for years.

Hit the Pool

Because it's done in water, many people believe that shallow-water aerobics is a low-impact exercise. While the impact is less in the water than if you did the same aerobic movements on land, there still is enough for you to jar joints. If avoiding impact is an issue, better water choices are lap swimming, deep-water group exercise classes, and aqua jogging. The last two activities are done while wearing flotation belts in water deep enough that feet never touch the bottom. Still devoted to shallow-water aerobics? Invest in a pair of aqua sneakers to help reduce impact.

Losing Weight = Simple Math

How many calories is your body burning daily? How many calories are in the foods you are eating? How much do you burn when you exercise? Starting to get the picture? Weight loss is simple math. A pound is 3,500 calories — so to lose a pound you will need to burn 3,500 calories more than you take in. It's "calories in" versus "calories out." This is where the exercise comes in. Exercise is the best way to get those "calories out" and burn fat. Get yourself acquainted with exercise. Find out the most effective ways to work out in order to burn the most calories. It's also important to learn where your heart rate should be when doing resistance training and cardio, the proper form and purpose for each exercise you perform, and how to modify and progress your fitness routine to prevent plateau.

The Roots of Obesity

The family environment you set for your kids is associated with their risk of developing obesity. A survey of 8,000 children found that those who didn't eat many meals with their families but watched a lot of TV were more likely to become overweight by the third grade. Also, boys and girls who are encouraged to diet are three times more likely to be overweight five years later, because of increased binge eating, skipped breakfasts, and other unhealthy attempts to lose weight. Don't let this happen to your kids. Spend time playing outside with your kids, eat dinner and breakfast with them, and show them how much you care about their total HEALTH.

Holiday Help

The summer should be a wonderful time filled with family and friends, laughter and memories. Don't be so stressed that you don't take time to appreciate these blessings. If left unmanaged, stress could do a number on your system, sending levels of ghrelin, the hunger hormone, through the roof and messing with your all-important sleep patterns. Realign your priorities and carve out some moments this season just for yourself.

How Not to Gain Weight

Many people keep smoking because they're afraid they will gain weight if they stop. Here's a news flash: It's not the quitting that makes people gain weight ― it's the extra snacking they do to replace the habit and ritual of smoking. To prevent this extra eating, have a plan in place for when you have cravings ― instead of eating to cope with them, do something productive. Call a friend take a walk, or listen to your favorite music. You CAN beat your smoking habit, and you SHOULD.

Pair Carbs With Protein

One reason whole grains are so much better for us than refined grains is that they still have their fiber, and that fiber helps slow the rate at which the body breaks down the grains' carbohydrates. The overall effects of that slowdown are that your blood glucose levels don't spike severely and you feel satisfied longer. Pairing carbs with protein has a similar effect. Because protein is metabolized more slowly than carbohydrates, it helps stabilize blood sugar and keeps you feeling full longer. Always look for high-fiber carbs, and pair them with a protein source like lean meat or low-fat Greek yogurt.

Get in a Group

Haven't found an exercise you absolutely love to do? You've tried them all —  rowing machines, treadmills, even the dreaded Stairmaster —  and hated every second of it. Well, you're not alone. But that doesn't mean there isn't an exercise out there just for you. Have you ever considered that you just don't like exercising alone? Often, it's the solitary nature of exercise that turns us off. Sometimes we need a support system to keep us moving. Sound like you? Try a joining group exercise class and find out!

Walk

Commit to running first thing in the morning, before work. This way, you will start the day off on a productive, stimulating note.

Vegetarians and Protein

Being a vegetarian can definitely be challenging! It is extremely important to be diligent about making sure you’re getting enough protein, and that the protein is coming from the right sources. Looking for a few protein sources? Fiber-filled beans and lentils, protein-packed tempeh (a fermented-soybean paste), and Miso (also a fermented-soybean paste) will help you reach your goal of consuming approximately 30 percent of your daily calories from protein.

Say Yes to Yogurt

It is so key to have one to two servings of dairy per day. The best dairy food is, by far, yogurt, primarily because of its probiotics. The probiotics in plain organic yogurt join up with the bifidobacteria, the "good bugs" that mostly live in your gut, to help fight against infections and protect you from yeast overgrowth. Bifidobacteria also digest the foods we eat, allowing your body to take in critical vitamins, including enzymes that metabolize cholesterol and bile acid. Without these microbes, the whole digestive system would screech to a halt.