Successful Saturday! I'm up with the birds, feeling a lot better. I have a few sessions this morning, then I'm headed down to the Cape. My daughter informed me last night that she needs a semi-formal dress and shoes. (short-notice) Gotta love teenagers. I'll be Mall hoping on my way down to West Dennis.

At 4:30pm, Jim and I are going to Tabor to watch the Senior - Final regular season game for the girls varsity basketball game. I'm excited to see my girl play again. I missed the last two - due to travel. I feel the anticipation building, it's a fun feeling. Go SEAWOLVES!

I'm off for now, but I'll catch up with you tomorrow afternoon when I get back into Watertown, MA. In the meantime, today is a perfect day for you to condition your body. Go for it!!

Danielle's Daily Food & Fitness Journal

FINALLY FITNESS Friday!! Yipee! Are you happy? Are you fit? Do you take care of yourself - inside and out? It's never to late to reverse the condition of your health/body. After one workout, you are already healthier. Excuses are for losers. Winners take ACTION. Action = movement. The more you move, the more you lose. Are you still waiting for the perfect Monday to start making healthier choices? It's so sad. YOU could be at your ideal weight within months if you put your mind to it. CONSISTENCY is the KEY - everyday, every meal, every workout. TRY....

* Hoping to watch Rajon Rondo go off tonight! Go Celtics!!

Danielle's Food Journal:
Breakfast: THomas light english muffin, 1 tbsp. peanut butter, yoplait light yogurt, 2 coffee - 320 calories.
Lunch: baked chicken breast, 1c. spinach, 1c. brown rice - 400 calories.
Snack: South Beach fiber fit bar - 120 calories.
Dinner: 6 Buffalo chicken wings, 1c. celery, 1c. carrots, 2 tbsp. fat-free veggie dip - 500 calories. approx. (cheat meal)
Snack: South Beach delight bar - 100 calories.

Danielle's workout:
1. PM Cardio -60 min. CYBEX Arc Trainer - 925 calories burned.
* Not bad for being at the tail end of the FLU....

Madonna's Top 5 Workout Secrets
Ever wondered how the Material Girl and mom has managed to maintain that ultra-buff body on a pop superstar's schedule? We've got Madonna's top 5 fitness secrets right here. By Maura Kelly

She may not have much to teach us about marriage, but Mighty Madge is a rock 'n' role model when it comes to exercise. Just ask celebrity photographer Humberto Carreno, who stakes out her sweaty comings and goings for Startraks Photo in New York City. "She's amazing. She never misses a day," he says. Here are a few of her stay-fit secrets.

1. Stick to a time, but be flexible.
Like clockwork, Madonna leaves her home at 8 a.m. to exercise. Even the morning after a late-night event, she won't skip her workout. "She'll come out later, at 10:30," Carreno says.

2. Ditch the crummy sweats.
Catch the Material Girl in old T-shirts? Never! "She always looks great, wearing the coolest athletic clothes," Carreno notes. "It must motivate her."

3. Change it up.
"She's really careful about not getting bored. One day she'll go to the gym, the next she'll be jogging in Central Park," Carreno says. "I've never seen her do the same thing twice in a row."

4. Find friends who love to work out.
They'll not only encourage you, they'll join you. Carreno has shot Madonna running with Ingrid Casares; in London, she's been seen leaving her gym with Gwyneth Paltrow and Stella McCartney.

5. Don't overdo it.
Carreno has noticed that the singer never works out for more than 45 minutes. So take heart: An incredible body doesn't have to be a full-time job -- just a regular commitment.
Originally published in FITNESS magazine, February 2009.

The Weekend Ahead
Work Out This Weekend
By the time the weekend rolls around there's always a laundry list of things that need to be done — including laundry! With so many projects, who has time to go to the gym and actually exercise?

Good news:

You don't need to head to the gym to burn calories and lose weight. All those projects you're doing in your house and all your running around to get your errands done count toward your energy expenditure for the day. Don't believe it?

A typical 150-pound person will burn 85 calories by cleaning for 30 minutes and about 120 calories from 30 minutes of vacuuming. While this may not equal a day at the gym, it certainly burns more calories than sitting around the house eating all weekend. The best part — you'll feel accomplished when your chores are done, and you'll have been active as well!

Pick a project this weekend that will make you feel good both during and after its execution, and don't forget to count it as your exercise!

Tip of the Day
Walk It Off
No gym in your neighborhood? Not to worry — you have the two best workout tools with you at all times: your feet! No matter how easy you're taking it this weekend, when it comes time to head out, set aside the keys and walk or bike to your destination. You'll feel invigorated from all that fresh air while you're burning calories too! www.cheattolose.com

Excuses, Excuses

Are you an expert at finding reasons to fudge the diet guidelines? That puts you in the company of a large percentage of dieters. There's always a good excuse for eating a candy bar just this once, or for piling up the pork loin so it overflows the plate, or for going with white rice instead of brown. You're in a hurry, the pork would have been wasted, the store was out of brown rice, and so on.

Excuses sabotage your diet. It's important that you learn to recognize when you're making them, and steer yourself off that path immediately. Get a piece of paper and a pen and write down all the excuses you use to eat what you shouldn't. Keep the paper and pen handy because you'll surely come up with new ones as the days go by.

Then, alongside each excuse, list a way to address it that makes sense for the way you live. If your excuse for eating a toaster waffle in the morning instead of the prescribed Sonoma Diet breakfast is that you don't have time, write next to that excuse, "Get up 15 minutes earlier." If your excuse for adding sugar to your coffee is "That's what I'm used to," write down "Get used to artificial sweetener or unsweetened coffee."
True, writing down solutions is no guarantee you'll carry them out. But when you see in black and white how easy it can be to overcome your excuses, the solutions will be harder to ignore. Try it. Members Get More! Sign Up Now!

Dr. Guttersen's Tip of the Day
Keeping It Together
Keep your excuses list in your food journal so you can look at it in context with your other eating habits. Maybe your little lapses are part of a bigger problem. Keeping all your notes and observations in the same place will help you see the big picture.

www.sonomadiet.com

Change for a Lifetime

Think Outside the Box
Have you ever had one of those "Aha!" moments, when the solution to a seemingly impossible situation just comes to you, or suddenly you see the situation in a whole new way?

So often, we can get stuck in a rut when it comes to problems. We may fixate on one solution, trying to make it work time and again, rather than moving on to another approach. Thinking outside the box can help you break out of a pattern that isn't working.

For example, let's say eating fast food too often is a problem. After thinking it over, you realize that it's not a love of fast food that does you in. It's that as you drive home from work, you often are so hungry that when you see that fast-food restaurant's sign, you stop and buy dinner there — even though you have a healthier option waiting at home.

Read on to learn how thinking creatively about problems like this one can lead to solutions you may not have thought of before. Read more

Feel Great!
Pay Attention to You
When is the last time someone asked you how you were feeling? More important, when is the last time you asked yourself that question?

As you work on shaping up and becoming a healthier person, keep in mind that there is more to this effort than just changing your appearance. Just as you can gauge your weight loss by stepping on a scale regularly, you can, and should, measure your progress another way — by taking stock of how you feel. Is your energy level increasing? Are you getting enough sleep? These are all important signs of good health — and by paying attention to them, you'll be doing yourself a big favor!

Remember that a strong component of a healthier lifestyle is feeling good, not just looking good. Be alert to changes in your energy level, your mood, your interactions with others, how quickly you fall asleep at night, and how rested you feel in the morning. Record your observations in your Journal, and be honest with yourself about your high and low moments. It's exciting to review your Journal later and realize how far you've come — not to mention how great you feel!
All these signs are just as important as your size, if not more. Be proud of yourself for how far you've come! www.deniseaustin.com

Exercise of the Week
An Exercise That Multi-Tasks

Prisoner Squat/Steam Engine/Reverse-Lunge Combo

This three-in-one exercise will get your glutes, thighs, and abdominals in top form. The prisoner squat stretches your chest as it works your butt and thighs; the steam engine targets your abs and hip flexors; and the reverse lunge brings the focus back to your lower body. Ready, set, go!

Step 1

Stand with your feet slightly more than hip width apart and place your hands behind your head.

Step 2

your abs in tight and slowly lower yourself into a squat, then return to standing position.

Step 3

Lower your right elbow and raise your left knee, bringing them toward each other; switch sides.

Step 4

When you're back in standing position, step back with one leg into a lunge, keeping your torso upright. Be sure that your back knee does not touch the ground. Repeat lunge with the opposite leg.

Step 5

Return to the starting position to complete the combination, then repeat.

Are YOU a BRIDE? Go to: www.bridalbootcamponline.com

Taste Not, Want Not
One of the amazing things about training yourself to eat right is that it becomes its own reward. Your body is built to maintain whatever habits you accustom it to — pick the right habits and soon enough you'll be craving fruits and veggies when you once wanted chips and dips. So even if right now that ice cream sundae still looks mighty appealing, give it more time and you'll find that what once tempted your palate has faded into something you have no appetite for. http://www.5factordiet.com/

Extra Credit
Remember that test you bombed back in history class? Okay, so you bombed it — you can't change the past, but you can try to make up for it. The same way you asked your teacher for extra credit, ask yourself how you can make up for a minor setback. Ate something you shouldn't have? Try a brisk walk around the neighborhood. Missed an exercise? Push yourself a little harder at your next workout. No mistake is final, and you can still get that A!

JILLIAN'S TIP OF THE DAY
Catching a Break

Once you reach your ideal weight, your exercise and diet regimes can come down a notch in intensity. Weight maintenance, not loss, is the goal, so go back and refigure your total energy expenditure (TEE), which will have changed because you're in better physical condition. Now your TEE represents the number of calories you can have in a day, rather than the number you have to stay consistently below. www.jillianmichaels.com

Danielle's Daily Food & Fitness Journal

Terrific Thursday! Did you make the most of today? Did you do something, someone else said you couldn't do? YOU go!! Just in from three hours with the Diehards. It was incredible, they came with POWER tonight! Everybody showed up, everybody sweat like pigs! I love this game! Yeeha! Now, sorry it took me all day to write this. Being sick is no joke, it definitely had an impact on my ability to multi-task. Overrall it was a very productive day and I'm excited for tomorrow! HOPE is in the air....

Danielle's food journal:
Breakfast: 1/2c. Dannon carb & sugar control yogurt, 1/3 c. AllBran Buds, 1 pkg. Quaker Weight Control yogurt, 2 coffee - 340 calories.
Snack: 1/2 CLIF bar - 120 calories.
Lunch; 4oz. Baked Tilapia, 1c. spinach, 1c. brown rice - 350 calories.
Snack: apple - 80 calories.
Dinner: Progresso Light Soup - 200 calories. (no appetite with the FLU)

Danielle's Workout:
1. PM Cardio - 30 min. Stairclimber - suffering with the FLU, so this was fabulous! I could breathe and it felt good. More tomorrow.....

Daily Inspiration

Throw Out the Doubt
Don't think you can do it? Think again! All you have to do is get rid of those doubts and negative thoughts and replace them with more positive, "I know I can" statements: "I know I can lift the weights," "I know I can eat a smaller portion," and so on. If you think positively about all the things you think you can't do now, you'll be able to do them when you put your mind, body, and hands to work! www.bikinibootcamp.com

Introducing the Newest Super Fiber Foods
The South Beach Diet lifestyle is about making healthy food choices that are delicious and good for you. Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet Supercharged, highly recommends eating fiber-rich foods because they slow the rate of digestion of starches and sugars. As a result, blood sugar levels remain more stable and cravings stay under control. Click here to learn about new fiber-rich snacks.

Today in Emotional Health
Beating Stress With Nutrition
When you're going through a stressful period, it's easy to turn to food as a source of comfort. But falling into this trap can actually excerbate the effects of stress.
Learn how a few simple dietary changes can minimize the damage caused by stress.

Get Back Into The Game!
Sure, it's hard to start the next workout when you're still feeling stiff from the previous one. But remember those achy body parts are really the little red devil on your shoulder, trying to convince you that working out is not a good idea. Don't give in! Nothing will ease the discomfort like keeping up the routines. As exercise becomes a set part of your day, the soreness will occur less frequently. You're building up resistance — these are growing pains, and they'll diminish as you pump up the workout. Trust us, it's worth it! www.5factordiet.com

DANIELLE'S Grocery Item of the Week!!

Fiber One Bran Cereal

(Original)PER SERVING (1/2 cup): 60 calories, 1g fat, 105mg sodium, 25g carbs, 14g fiber, 0g sugars, 2g protein -- POINTS® value 0*

Diehard fans are well aware of the love affair between F1 and HG. But for all the new kids out there, here's a quick refresher course. Fiber One is a delicious, crazy-high-in-fiber cereal that we like to play around with. We mix it with yogurt, fruit, and other cereals to make parfaits, snack m ixes, and more. We grind it up into "breadcrumbs" for our famous faux-frying technique (click & scroll for more on that) and our special high-fiber pie crust. Basically, there's very little we won't do with this breakfast cereal.

Must-Try Recipes:

Too-Good-To-Deny Pumpkin Pie

Sweet Cinnamon Fritter Fries

I'm BACK!!!

WONDERFUL Wednesday! I'm so excited to announce that part 2 of last night's Biggest Loser is on tonight at 8PM. I missed last nights episode, traveling into the Big Apple. I hope they show some footage of last nights show. My husband told me that it was emotional. Hmmm, I wonder if he shed a few tears while I was away. After my interview this morning, I immediately packed my things and caught a cab to the airport. (I like being in the light) JAX was fun to hang out with for a bit. I'm finally resting on the couch with my tissues, meds, cough drops and water. I feel a lot better than yesterday. It was a GREAT DAY! * NBC - 8PM - Part II - Biggest Loser Couples - TONIGHT!!!

WEDNESDAY: DID YOU CATCH THE SHOW?

This Week on The Biggest Loser: Shuffling the Teams

It was even higher drama than usual this week, as new teams were chosen and everything changed for the contestants — and for me and Bob. Some of us adjusted to the swap a little better than others...here's how it all went down.

Black or Blue Shirt? Like previous weeks, Week 8 on the Ranch began with a "pop challenge" — but the stakes in this one were about as high as they could get. The players met Alison on a field, who stood beside two rows of shirts: one black (representing my team, of course) and one blue (representing Bob's). The challenge was a race to see which team would be the first to complete 100 up-downs (an old-school football drill in which you drop to your belly on the ground, then jump up again — over and over). This being The Biggest Loser, of course there was an extra element of fun: The players had to do their dropping and jumping in a big puddle of mud. Mmmm. Each couple chose one person to compete, and the winning couple would get to choose their team and trainer. The last-place couple would be split up and put on opposing teams, and everyone in the middle would be leaving their fate to the flip of a coin. Sione got out to an early lead, but Tara eventually overtook him to win. Sione, Dane, and Mike finished after her, leaving Helen and Kristin to battle it out. Kristin eventually reached 100 before Helen, ensuring that she and her mother Cathy would get to stay together.

The New Order: With the challenge over, it was time to choose sides. Since Helen came in last but was alone on the Ranch, she was automatically switched to my Black Team. Tara and Laura chose to stay on my team, and they put on their black shirts. Alison flipped a coin for Filipe and Sione, and it turned up black. Both so attached to Bob, they were not at ALL happy to be coming to train with me. Next, my girls Mandi and Aubrey got switched over to Blue, as did Dane. Next, Ali flipped a coin for Mike and Ron. It came up black, but since there was only one spot left on my team, they had to split up. Mike came over to my side, and Ron stayed with Bob. That left no choice for Kristin and Cathy, but luckily for them, they were more than happy to stay with Bob. Bob and I couldn't believe it when we saw how much the teams had changed, and it wasn't easy for anybody to swallow at first. Bob took it especially hard, but in the end, we all sucked it up and got to work with our new teams.

Going the Extra Mile: As if the contestants hadn't been through enough this week, Alison presented them with the longest challenge in Biggest Loser history. The teams went to the gym, where there were two bicycles set up on stationary trainers. Over the next 24 hours, the teams would go head-to-head in a relay race, and the team that racked up the most miles on their bike would win a three-pound advantage at the weigh-in, plus custom bikes for each member of the team. Both teams got off to a strong start, but as they switched off through the night, they got worn down pretty fast. These bikes weren't like spin bikes at the gym — their seats were narrower and less comfortable, and they didn't have the foot straps that make it easier to pedal. By morning, everyone was pretty beat, and Mandi floated the idea of calling a truce. Sione announced that he did not want to quit, and his speech inspired everyone to dig in and finish the thing. At the end of the 24 hours, the Blue Team had cycled 264 miles, and my Black Team had gone 301.9! To put that in perspective, that's more than the distance from L.A. to Las Vegas!

JILLIAN'S TIP OF THE DAY
Finish What You Start

In the middle of the grueling 24-hour biking challenge, both teams were tempted to just pack it in. But to Sione, that amounted to quitting, and he said so. He wanted to finish, just to prove to himself that he could. The rest of the players soon realized that he was SO right, and it energized them all to keep going. They were exhausted, their butts were getting blisters, and their legs felt like they were going to fall off — but they DID it. They survived, and it taught them all how strong they really are. Apply that same determination in your own life, and there's nothing you can't do. Next time you're tempted to quit, think of this challenge, and keep going that extra mile. You'll thank yourself — I promise. www.jillianmichaels.com

Danielle's Daily Food & Fitness Journal

BIGGEST LOSER Tuesday! Don't miss the show tonight! 8PM on NBC. I'll be making it to my hotel room, just in time to watch the show. How exciting! Twelve hours later I'll being meeting with the Biggest Loser casting crew sharing my heart, soul and PASSION. The thought of having the opportunity to help millions of people is ABSOLUTELY INCREDIBLE! Truly, it would be a dream come true. Those have you that know me, know how bad I want to help Obese people. It's in my heart, it's always on my mind. I started this blog in May of 2007, to try and reach people at their desks at home and at work. I'm so excited.......

Danielle's food journal:
Breakfast: Yoplait light yogurt, FiberOne 100% whole wheat english muffin, 1 tbsp. peanut butter, 2 coffee - 350 calories.
Snack: 1/2c. lowfat cottage cheese, FiberOne yogurt, a few almonds - 270 calories.
Lunch:Oriental chicken salad - 400 calories.Snack:
Dinner: no dinner/no snacks - went to bed with the chills.

Danielle's workouts:
1. AM Strength - 60 min. Biggest Loser bootcamp dvd - yeeha!!
2. PM Cardio - 25 min. Stairclimber, 20 min. Stationary Bike.

* My lung capacity was not up to par today. I sweat like a pig and my heart-rate was too high at times. Being sick is really uncomfortable and such an inconveinence, But I feel GREAT!!! Off to visit my daughter at school before I fly out!

Belly Fat May Make Migraines More Likely
THURSDAY, Feb. 12 (HealthDay News) -- Being overweight may increase the risk of migraine headaches in young and middle-aged adults, suggests a U.S. study that included 22,211 people.
Age, gender and the way body fat was distributed affected migraine risk. People ages 20 to 55 who had larger waistlines were more likely to have migraines than those with smaller waistlines.
Migraine was reported by 37 percent of women in that age group who had excess abdominal fat, compared with 29 percent of those without abdominal obesity. Among men 20 to 55 years old, 20 percent of those with excess belly fat reported migraine, compared with 16 percent of those without it.

Among those older than 55, total body obesity wasn't associated with migraine in women or men. But the risk of migraine actually decreased among women older than 55 with large waistlines.

The study, which was released Thursday, is scheduled to be presented during the American Academy of Neurology's annual meeting in Seattle, April 25 to May 2.

"These results, while still in the early stages, suggest that losing weight in the stomach area may be beneficial for younger people who experience migraine, and especially so for women," study author Dr. B. Lee Peterlin, of Drexel University College of Medicine in Philadelphia, said in an American Academy of Neurology news release.

"Men and women have body tissue distributed in different ways," Peterlin said. "After puberty, women show more fatty tissue deposits in the hip and thigh area, while men predominately have more fatty tissue in the belly region. After menopause, women show more fatty tissue in the belly area as well. For some diseases, including heart disease and diabetes, excess fat around the waistline appears to be a stronger risk factor than total body obesity."

More information:
The U.S. National Institute of Neurological Disorders and Stroke has more about migraine.

TUESDAY: FEELING GOOD

The Negativity Police

Is your inner voice a trash-talker? If you've tried and failed to reach your fitness goals in the past, negative thoughts might have been what held you back. Want to succeed this time? Get your journal (or log on to your online Fitness Diary). It's time to get some of those thoughts out of your head and onto paper. Ask yourself the following questions:

1. Do you have a negative self-image? Do you constantly say things like "I'm fat" or "I'm ugly"? Do you pick yourself apart and beat yourself up when you look in the mirror?

2. Do you lack self-confidence? Do you doubt your ability to achieve your goals, weight-related or otherwise? Do you dwell on your perceived limits or fears? Do you doubt your ability to accomplish the things you want to accomplish?

3. Do you feel powerless? Do you feel as if you have no control over your life, or do you rely on excuses like "I'm genetically predisposed to being overweight"?

4. Do you label yourself in self-deprecating ways?Do you think and talk about your failure to lose weight as a foregone conclusion? Do you refer to yourself mockingly (or not!) as a stereotype — the happy/funny fat person in the room? Is your e-mail address fatso@blank.com?

Now think about your responses. How would you describe the tone of your answers? Are they affirming and constructive, or downbeat and destructive? Want to turn your thinking around? The following question will help you understand why you have been propagating these destructive thoughts and behaviors so that we can cut them out at the root.

5. How is this negativity hurting you? Is what you say about yourself really the truth? Or is it a defense mechanism? And if so, against what? Are you just making complicated excuses? How does this kind of negativity help you achieve your goals? The answers to these questions should help you start to see what's at the root of your negative thinking.

Now go back and answer the five questions again, and force yourself to use only positive terms. It can be hard to let go of these negative thought patterns. Often, they're the result of years of self-loathing and your internalizing of the negative opinions and judgments of others, but you can do it. Remember, knowledge is power. Next time one of those negative thoughts crops up, you'll have the awareness to cut it down.

JILLIAN'S TIP OF THE DAY
Having Fans Never Hurts

Once you turn your negatives into positives, you might just become your own biggest fan! But having a network of people who genuinely want to see you happy and successful is also essential. The key is to find people who are supportive without being asked. Whether it's your mom, one of your kids, or your best friend, the encouraging and steady presence in your life can bring strength and courage when you need it most. www.jillianmichaels.com

Tip of the Day
Leave It at the Office
If you work full-time, chances are you'll need to eat at least one of your two daily snacks during work hours. Keep a stash of snack staples in your desk drawer so you have the right foods on hand. Try items that won't spoil, like whole-grain cereal and crackers, mixed nuts, and dried fruit. If you're lucky enough to have a fridge, get some all-natural peanut or almond butter (it needs to be refrigerated once opened), fruit, baby carrots, and nonfat yogurts. Now you'll have no more excuses for cheating before your Cheat Day! www.cheattolose.com

Slow and Steady Wins the Race
No one expects you to make changes all at once — like dropping ten pounds in a week. That would just be unrealistic! So don't be discouraged if you don't see changes overnight. Challenge yourself to keep up your spirits no matter how you are doing. As long as you continue doing your program, exercising, and eating right, you will see changes. Remember: When you change your habits day by day, and lose weight at a slow, healthy rate, you are more likely to maintain the changes and keep the weight off.

Progress Makes Perfect
Since you can't always detect changes over the long term, you need to find things to mark as signs that you're on your way. Try keeping a diary of all the things you're doing right these days — eating healthy foods, exercising, paying more attention to how you prepare your food and what you order when you eat out. You'll feel good when you see in writing that you are making obvious changes in your routine — this will help you understand that less obvious changes are happening, too — even if you can't see them at first. Don't worry: That "after" picture will develop in time! www.5factordiet.com

What Is Heart Disease?
Learn the facts about heart disease — and find out how to prevent it. By Jessie Sholl

The term "heart disease" encompasses a number of health conditions, including valve and rhythm problems, but, as George Rodgers, MD, a clinical cardiologist at the Austin Heart Cardiology Group and chairman of the Governors of the American College of Cardiology explains, "when we're talking about heart disease, in America really we're talking about atherosclerosis, or the tendency to form plaque in the arteries." Atherosclerosis is also sometimes called coronary artery disease. Coronary artery disease can also cause angina — chest pressure or tightness associated with shortness of breath that occurs during exercise — and it is the leading cause of heart attacks.

Follow link to read full article:

Find out why — and learn how to reverse or prevent heart disease.

Eating Breakfast Helps Weight Loss

For all the excuses anyone could dream up with for not eating breakfast, there must be ten times as many delicious ways to start the day. Mention breakfast and some people may think of brightly colored cold cereal floating in a bowl of milk. Others may think of the traditional eggs and toast (and maybe a few slices of bacon) and maybe some conjure a fast and nutritious smoothie to help them wake up. Whatever type of food you choose, know that it is a smart decision to start your day by eating something to replenish your body and give you energy for the day ahead. Read Article >>

She Called!!

Update: Jax called! I'm going back to NYC tomorrow night! Keep your fingers crossed at 8:00AM Wednesday morning! YOU inspire me!!!

BIGGEST LOSER Casting - Call
As most of you know, I am extremely passionate about conquering OBESITY. It hurts to know that I can't help some of the people closest to me, who knowingly sabotage themselves and make choices that worsen their physical bodies and overall health.

I auditioned for Biggest Loser because I believe that I have the PASSION and COMMITMENT to reach people all over the World. People are literally killing themselves from the inside out with FOOD. I know I can help them.....

JAXCASTING - Please call me back again! This would be a dream come true!

Danielle's Daily Food & Fitness Journal

MAKE-IT-WORK MONDAY! Today is the day to make it, make it the best day of your life. If you have decided to start taking care of yourself, TODAY it your day. We all have to start somewhere, the KEY is not to stop, once you start. Yes, there will be slip-ups, but if you keep jumping back on the wagon, YOU will successfully make taking care of your health and body a daily priority. YOU can do it! We are our own worst critic. You have to be your own best friend and supporter. Please TRY.......you're life is worth living well!

Danielle's food journal

Breakfast: 2 coffee, Yoplait light yogurt, FiberOne 100% whole wheat english muffin, 1 tbsp. peanut butter - 350 calories.

Lunch: Baked chicken breast w, 2 tbsp. Hunt's diced tomatoes, 1 c. steamed brocolli, 1c. brown rice - 400 calories. YUM!

Snack: 1c. lowfat cottage cheese, apple - 260 calories. (Post - cardio)

Dinner: Baked chicken breast, 1tbsp. of chicken & herb soup, 1 c. brocolli, 1/2c. brown rice - 330 calories.

Danielle's workouts:

1. PM Cardio - 30 min. Stairclimber, 45 min. Cybex Arc Trainer.

* I'm reading Life Without Limits for the 3rd time. I can't wait dream big today!

Today in Heart Health
Keeping the Weight Off For Good
You've accomplished the hard part — losing the extra pounds that can contribute to high blood pressure and heart disease. Now, find out what you should be doing to keep the weight off for the rest of your life. Learn a few tricks to maintain your new healthy weight.

Is a Stroke in Your Future?
If you leave high blood pressure untreated, you're increasing your risk of having a stroke — the third leading cause of death in the United States. Find out how high blood pressure can raise your risk.

Snacking Smart

Letting yourself get too hungry between meals is counterproductive to your weight loss efforts. You'll simply be tempted to overeat when mealtime comes. That's why The Sonoma Diet allows snacking. But like most things, snacking is more restricted during Wave 1 than it is during the rest of the diet. Between lunch and dinner, or between breakfast and lunch, you may have a small snack to tide you over. When you get to Wave 2, there will be plenty of possibilities. On Wave 1 there is one — a Tier 1 vegetable.

We do, however, allow for an exception: If you're a bigger man, or if you are a woman or man who leads a very physically active life with plenty of exercise, you can expand your snack menu a bit. Here are some possibilities:

* 1/2 cup low-fat cottage cheese with Tier 1 raw veggies
* 3 ounces of hummus, either homemade or store-bought, with veggies
* Low-fat cheese stick with carrots or celery
* 1 slice of whole grain bread with 1 tablespoon of peanut butter
* 2 ounces cooked chicken breast or turkey deli meat

Dr. Guttersen's Tip of the Day
Snacking: The Next Wave
When you reach Wave 2, many other snacking choices will be available. For now, though, most should try to keep snacking quick and simple — try a cup of raw bell pepper strips, some raw broccoli, or a sliced tomato with dried basil and other herbs. A handful of nuts such as almonds or peanuts is also a satisfying snack that will help curb your hunger between meals.

http://www.sonomadiet.com/

Food & Nutrition

Resisting Food Advertising
Have you ever noticed that the foods advertised the most heavily also tend to have the highest calorie counts and lowest nutritional value? Promoting junk food and fast food is big business. Companies spend millions of dollars a year in an attempt to get you to choose their burger or chip over another brand. These highly advertised foods are plentiful, easy to get, inexpensive, and engineered to taste good.

Ironically, there is little advertising promoting the foods we should be eating — like whole grains, fruits and vegetables, and beans and legumes. Bombarded with powerful advertising images saying that nutritionally poor foods are best, it's no wonder we're reaching for the wrong foods! Some have compared the effort of trying to eat healthy in modern society with trying to be a recovered alcoholic in a town with a bar on every block.

How can you maintain a healthy weight in spite of the pressure to eat unhealthy foods? Continue reading for four helpful tips. Read more

Cravings or Hunger?
By the end of Phase 1 of the South Beach Diet, you will more than likely have stabilized your blood sugar levels and, as a result, eliminated your cravings. Hunger is natural, but cravings can come on from time to time, and if you're like many people, it's not always easy to tell them apart. Click here to learn the difference between cravings and hunger.

Supercharge Your Workout and Lose Weight Faster
The South Beach Supercharged Fitness Program consists of two parts: Interval Walking and the Total Body Workout, which you will do on alternate days. By incorporating exercise into your daily routine, you will not only supercharge your diet and lose weight faster, you'll also tone your body, take inches off your waistline, rev up your metabolism, and get off those frustrating weight-loss plateaus. Click here to learn more about the South Beach Supercharged Fitness Program.

Ask Melissa and Erica

Try A Preworkout Snack

Q: I always get so hungry when I work out — I'm sure the woman on the treadmill next to me can hear my stomach rumbling! Can I eat something before a workout? I'm afraid I'll get sick.
A: Definitely! You should never exercise on an empty stomach. Eating a snack beforehand will give you the energy to make it through your workouts — not to mention quiet down those tummy rumblings. But don't have your snack just before exercising. The best time to eat is between one and three hours before working out. Just be sure your snacks have both protein and carbs, as well as a little healthy fat to keep you satisfied.

Our top bikini-friendly snacks include peanut butter and sugar-free jam on a slice of whole-grain bread or a rice cake; peanut or almond butter on an apple slice or piece of banana; low-fat yogurt with a few slices of banana; and low-fat Wheat Thins or Triscuits with hummus or a thumb-sized piece of low-fat cheese.

Why Protein?
The protein you eat — whether it's fish, cheese, or chicken, or even a vegetarian protein like legumes or nuts — is actually a chain of compounds called amino acids, which are the building blocks of all your body's cells. Including protein in your snacks ensures that you have additional amino acids in your bloodstream to repair and rebuild any cells that are damaged because of your physical activity. www.bikinibootcamp.com

Tip of the Day
The War on Carbs
For the past several years, the media and health-food industry have waged a war on carbs, making many people fear them without even knowing what they really are — important sources of energy and nutrients. Instead of being afraid of carbs, focus on making the right carb choices — that is, selecting whole grains, fruits, and vegetables — and watching your portions. You really can have your carbs and eat them too! www.cheattolose.com

Simple Steps
Give Yourself a Fitness Makeover
Are you bored with your exercise routine? Do you dread taking the same walking path around the neighborhood or hitting the treadmill at the gym for the zillionth time? Always doing the same thing can zap your motivation. That's not good! Exercise should be fun, invigorating, and energizing! If it's not, it's probably time for a fitness makeover!

A fitness makeover is simple and fun. All you have to do is find different ways to get your heart pumping and your muscles working. Here are some ideas you can try:

Get a partner. Everything is more fun when you do it with someone else! Plus, having a partner increases your accountability — you're less likely to break an exercise date if you know someone is counting on you. Enlist your spouse, a neighbor, or a friend and work out together. Go for a walk, pick each other up for the gym, or just lift weights together in your basement — it doesn't matter what you do, as long as you are moving!

Sign up for a class. If you're used to working out alone, a workout class will make exercise exciting for you! The music is upbeat, the other people in the class motivate you to push yourself, and the instructor is there to direct you and correct your form. Check out the class offerings at your local community center, park, or gym.

Take a walk to the library or video store and browse the workout section. So many types of workout videos are available — from kickboxing, dance, and Pilates to step aerobics, Tae Bo, and bootcamps — the possibilities are endless! And best of all, you can try these new routines in the comfort of your home, return them, and borrow new ones so you can constantly vary your workouts.

Put on your explorer's hat and go on an adventure! Call up the parks department in your city or town — or look online — to locate beautiful walking or biking trails. Then hit a new locale each week. Walking tours are also a great way to get to know a place.

Dress the part. It may sound silly, but a new workout outfit can freshen up your fitness routine! The right shoes make all the difference, so treat yourself to a new pair. If you don't want to splurge right now, pick up fun and affordable workout clothes at local discount stores.

Kick up your heels on the dance floor! Go out with your significant other or friends and dance the night — and the unwanted fat — away. You can burn around 300 calories an hour by dancing fast or line dancing. Or just turn on some music in your living room and dance to get your heart rate up. Why not sign up for that dance class you've been interested in? It'll help you stay fit and have fun!

Starting next week, challenge yourself to take your workout to the next level by trying something new. Remember to choose activities you enjoy — or you'll just be working against yourself! Members who aren't feeling challenged on my site are probably ready to jump up to the intermediate or advanced fitness level. Give it a shot; you can always adjust Your Profile again if it's too hard. You can do it! www.deniseaustin.com

Advice for Healthy Living
Beware of Hydrogenated Fats

Be careful about what you spread on your toast this morning. Many hydrogenated fats (liquid fats injected with hydrogen gas at high temperatures under high pressure to make them solid at room temperature) are heavily promoted as health foods, but scientific findings say otherwise. Common hydrogenated fats include margarine and shortening. The production process converts them into indigestible trans-fatty acids. According to a 1995 study by Dr. Mary G. Ennig, hydrogenated fats have been associated with cancer, atherosclerosis, diabetes, obesity, immune system dysfunction, sterility, birth defects, low birth weight, lactation difficulties, decreased visual acuity, and problems with bones and tendons.

Rather than promote unhealthy dairy "imposters," the Maker's Diet focuses on the balanced intake of natural fats occurring in ocean-caught fish, cod liver oil, omega-3 eggs, and grass-fed, organic, and free-range meats. It also includes animal products such as butter, cheeses, and full-fat lacto-fermented dairy products such as yogurt and kefir. www.makersdiet.com

Stay Energetic All Day With Oatmeal
Many people remember oatmeal as something suited to cold winter mornings, but this age-old dish is perfect for snack time. According to a Penn State University study, oatmeal helps you maintain a steady level of energy throughout the day. This is because of its large amount of extra soluble fiber, which helps slow the release of sugar into the bloodstream, helping you avoid sugar spikes and keeping you from getting that sleepy feeling shortly after you eat. So when shopping for oatmeal, challenge yourself to look for brands that are low in sugar, because the added sweet stuff defeats the purpose of maintaining level blood sugar.

Practically Speaking
Just about anywhere you go, hot water is accessible. Oatmeal packets are super portable and can be made in whatever cup is available. During your weekly grocery jaunt, pop a variety pack of your favorite flavors into the cart, and make sure to have packets handy at the office, in your travel bag, and at home. This is a comfort food that's actually good for you — and it makes for a great snack when you just need to feel warm inside. www.5factordiet.com

JILLIAN'S TIP OF THE DAY
Trouble Keeping Track of What's Motivating You?

No problem — start reminding yourself. Every day. If your number one reason for getting healthy is that you want to be around to watch your kids graduate from college, put a photo of them on the treadmill. If your goal is fitting into a size 8, cut out the picture of a dress or a skirt from a catalog and keep the clipping on your fridge. And Mountain Queen is right — write yourself notes and stick them in your car, on your computer monitor, or by the television. Whatever it takes to keep your goal in sight. www.jillianmichaels.com

BACK From the BIG APPLE!!

Sorry to have left you for so long. I'm BACK! Unfortunately, in my rush to get back to beat the snow, I missed my call - back opportunity today. It's all good - if it's meant to be, I'll have another chance to share my PASSION. In the meantime, it's time for me to have a nice, healthy sweat. Me and my sister waited in the cold for hours yesterday. It was an enjoyable experience, although it appears that I am coming down with my first cold in years. SMILE! It was so worth it! I look forward to encouraging you and sharing more with you tomorrow. Let's take it to the next level this week. Starting with a MARVELOUS MONDAY!!

Danielle's Daily Food & Fitness Journal

Totally Terrific THURSDAY! I'm so excited about going to NYC tomorrow, it's going to be so much fun. I'll make it FUN! In the meantime, I have 5 groups of DIEHARDS to train, make sweat and inspire. If you are working out with me tonight or tomorrow morning, BE PREPARED for an extreme METABOLICALLY STIMULATING, FAT-BURNING explosion of MUSCLE - BURN. We are going to feel so great going into the weekend. I feel sorry for people that don't workout, they don't know what they are missing. I love it!! Got muscles?

Danielle's food journal:
Breakfast: 2 coffee, 1/2c. Allwhites & 1 whole egg scrambled, 2 slices Carb-Style bread - 360 calories.
Lunch: Baked Tilapia, 1c. steamed brocolli florets, 3/4c. brown rice -350 calories.
Snack: South Beach fiber fit bar - 120 calories.
Pre-work snack: (4pm)1/2c. Breakstone's 2% lowfat cottage cheese, 1/2c. FiberOne yogurt - 170 calories.
Dinner: Baked chicken breast, 1/2c. sweet potato, 1c. spinach - 350 calories. YUM!!

Danielle's workouts:
1. AM - Cardio: 60 min. Cybex Arc Trainer - feeling weak today, lost another pound. :)
2. PM - Strength - 6pm Functional Training Class - totally exhausted!!

Will Acupuncture Help You Lose Weight?
Everyday Health member JJennifer has been using acupuncture to help treat some of her health issues, and she now wonders if it can also help her shed excess pounds.
Have you tried it? Join the conversation and share your thoughts.

3 Top Tips for Avoiding Office Snacks
The office can be a dangerous place for those trying to stick to a healthy eating plan. Whether it's the holiday party, the frequent birthday celebrations, or the occasional coffee and doughnut breakfast, unhealthy foods are everywhere. Read more on how to avoid temptations when at work.

Eliminated Week 7: Shanon Thomas
"In order to stay motivated at home Shanon has herself on a structured schedule and says that she is prepared at all times. Being prepared for her means having roller skates, gym shoes and water packed and ready in the car. To stay away from the drive-thru, she drives past with apple and string cheese in hand." See the interview now.

Cybex debuts an arc trainer for

home exercise use.
February 18, 2009

Cybex International Inc., a Medway manufacturer of premium exercise equipment, is introducing the CYBEX Home Arc Trainer 360A, which is designed for consumers who like to work out at home.

The price is steep - the suggested retail price is $3,495 - but even during a recession, the company thinks that there is a segment of consumers who believe that buying a quality home exercise machine is a better investment than paying dues to a health club, a company spokeswoman said."

The Home Arc Trainer 360A is a product extension of the CYBEX commercial Arc Trainer, an award winning, popular and versatile cross training machine used in fitness clubs worldwide," the company said in a press release. "Arc Trainers combine elements of a climber, hiker, elliptical, and skier, allowing users to build muscle and burn calories."

The photo of the new product that appears with this post was provided by the company.

To read the Cybex press release, please click here.

(By Chris Reidy, Globe staff)

JILLIAN'S TIP OF THE DAY
Away from The Gym

I was less than keen on having my players barred from the gym, but I was able to turn the living room into a home gym — and so can you. You don't need fancy equipment to do the circuit training I give you on the site, and you can easily turn any spot in your house or apartment into an excellent workout space. Also, when the weather warms up, get to the pool. It's a major calorie burner and puts less pressure on your joints. Explore your options and be creative!

http://www.jillianmichaels.com/

Healing Foods and Recipes
Go Wild for Wild Salmon
With the rising popularity of salmon, more and more distributors, grocery chains, and restaurants have turned to farm-raised salmon to meet demand, which is contrary to the Maker's design for salmon. Research has shown that the omega-3 fatty acids so abundant in ocean-caught salmon are changed into omega-6 fatty acids when they are farm-raised, which creates an imbalance of these nutrients for your body. Always ask for ocean-caught salmon — especially the varieties from cold Alaskan waters, which offer a healthful balance of omega-3 and omega-6 fatty acids. http://www.makersdiet.com/

Danielle's Daily Food & Fitness Journal

Wonderful Wednesday! Only 2 more days until I leave for the BIG Apple! I can't wait, it's going to be so much fun. I hope it's not freezing cold, I love being out and about in Times Square. I've been busting my butt to lose the last couple of pounds. Our home-model CYBEX ARC TRAINER is getting some serious use. My husband has been trying to out do me. Ha! YOU don't know what you are missing if you haven't tried one. Treat yourself to a home-model and you will be happy for life! Being fit is fun with CYBEX!

Danielle's food journal:

Breakfast: 1/2c. Allwhites liquid eggs, 1 whole egg, 1 serving Oscar Mayer ham scrambled, 2 Carb-Style 100% whole wheat bread, 2 coffee - 350 calories.

Snack: Atkins Advantage Smores' bar - 200 calories. (pre-cardio)

Lunch: 1 c. low fat cottage cheese, apple - 260 calories.

Dinner: 4oz. Baked Tilapia w/ 2 tbsp. Goya pico de gallo, 1c. brown rice, 1c. spinach - 370 calories. YUM!

Danielle's workouts:

1. AM - Cardio: 60 min. Cybex Arc Trainer - it was quite the sweat hour of POWER!!

2. PM - Cardio: 30 min. Stairclimber - while reading "Life Without Limits"by Lucinda Bassett. (3rd read - so good)

DIET COLUMN

Coleen Skeabeck’s Interview at GirlAWhirl

Coleen dresses for '80s week on Biggest Loser 6.
It seems everyone wants to know what Coleen is up to these days since leaving The Biggest Loser. GirlAWhirl wanted to know what her favorite exercises are, her favorite healthy foods and what supports she has in place to make sure she doesn’t gain the weight back, as Erik Chopin recently announced he did.

Here’s a sneak peek. GirlAWhirl asked:
What does your current exercise routine consist of?Cardio, cardio, cardio, with of course a bit of strength training thrown in there. I like to do as much cardio as I can. I switch it up between the treadmill, Stairmaster and elliptical. My all time favorite is spin class!! Lately it’s all about swimming due to a double knee injury!

See Coleen’s GirlAWhirl interview.

Eat Right!
Eat Right on the Road
Heading out of town? If you travel a lot, you know how tricky it can be to stick with your eating plan. But just because you're in a hotel or a restaurant doesn't mean you can't eat well. Follow these tips and you'll be good to go!

Eat as you would at home. You've gotten so good at measuring your portions, and now it's time to take that skill on the road. If your order arrives and it's enough for three, make sure you stick to just one sensible portion. If you have a fridge in your hotel room or are staying with friends, you can ask the waiter to box up the extras before you even start to eat so you won't be tempted — and you can enjoy the leftovers as a guilt-free meal on another day.

Snack before you go. If you know you'll be tempted by rich foods, have a snack before dinner. You'll feel fuller and will be less likely to indulge once you arrive at the restaurant.

Know the lingo. Avoid menu items that are described as "au gratin," "crispy," "fried," or "creamy." These are the buzzwords that signal major calories! Stick with choices that are baked, broiled, poached, or steamed instead. Now, that's menu smarts!

Substitute.If a dish comes with fries, don't hesitate to ask for it with a salad or a veggie instead. Likewise, if a meat or veggie is prepared with lots of heavy oils, ask about lighter preparation options or chose another dish. Restaurants want to make you happy, so chances are they'll be willing to help.

Share. If you're dining with a friend, split an entrée, an appetizer, or even a dessert! It's a simple way to cut calories and not feel deprived.

Don't dread the pounds you envision you'll gain on your next vacation or fall off the wagon on your next trip. By thinking ahead, you'll be equipped to travel in healthy style!

www.deniseaustin.com