Our nutrition counselor, Amy Crews, is going to makeover two grocery shopping lists. By swapping out some of the unhealthy items on your list, you'll start to see how simple making healthy changes can be.
Check out a few of her tips, and simply leave a comment on the post to be eligible. Two winners will be announced October 9.
Professional fitness trainer and health expert Jessie Pavelka and psychotherapist Stacy Kaiser return to guide and coach an all-new tribe as they work toward creating healthier and happier lives, one pound at a time. "DietTribe" Season 2 follows five women for 120 days as they struggle to stay on track through the toughest workouts of their lives and face the scale each week to see how far they’ve come both mentally and physically.
Sisters Stephanie Taulealea (40) and Tiffany Young (36) have shared everything about their lives, including their bad eating habits and gastric bypass surgeries. Despite the medical procedures, they have gained back most of the weight. The sisters know now is the time to take control of their weight and their lives. Stephanie and Tiffany enlist the help and support of their "softball mom" friends to reach their weight-loss goals. Joining Stephanie and Tiffany are Mary Lasnier (38), a stay-at-home mom who has packed on the weight; LaNessa Watson (27), the only "non-mom" in the group, who suffers from low self-esteem; and Rita Porter (33), a former athlete who longs to regain her old body.
The women of "DietTribe" still maintain their daily routines with their families, stressful jobs and everyday struggles of life, but, now, with the help of Jessie and Stacy, they must refocus and carve out time to exercise and learn to live healthier. This season Jessie raises the stakes when he challenges the tribe to lose between 35-50 pounds and compete in a triathlon at the end of their four month journey.
"DietTribe" is produced by Pie Town Productions for Lifetime Television. Tara Sandler ("House Hunters"), Jennifer Davidson ("$40 a Day"), Kris Curry ("The Family") and Scott Templeton ("Design on a Dime") serve as executive producers. Annie Price ("Oprah’s Big Give") is co-executive producer and show-runner. Courtney Paulson (Nashville) is the producer.
The Power of Choice
Begin with the types of foods that you choose to buy. In most cases, you'll eat what you buy — if the cookies or chips are in the house, trust me, you'll have more of a tendency to snack on them than on a piece of fruit.
Healthy Eating Tip No. 1
Start by changing the "snack ratio" in the house. Slowly and gradually have more fruit and healthier snack choices around, rather than the typical, higher-calorie junk food. For instance, have three types of fruit (apples, oranges, grapes) to replace some of the small bags of chips or candy bars. Or simply start replacing unhealthy snacks with alternative choices, such as oatmeal bars, granola bars or peanuts and yogurt.
Healthy Eating Tip No. 2
When shopping at the grocery store, spend more of your time in the outer aisles. That's where you'll find the healthier foods, such as fresh fruits, fish and vegetables, which are naturally lower in fat and cholesterol and have not been filled with sugar, salt and other preservatives that add on the pounds.
Healthy Eating Tip No. 3
Begin reading the labels of the foods that you eat. Foods that are labeled "low in fat," or "light," are not always the healthiest choice. Many times, if a product is lower in fat, it may be higher in sodium, or, if it's lower in sugar, it may be high in fat. Start reading the "Nutrition Facts" chart on the back of the box, can or bag.
I will admit, it's hard to read the label of every food item while you're shopping. A better way to start is with your favorite packaged foods and snacks at home. Soon you'll start to notice the differences in the amounts of sodium, carbohydrates, sugar and calories per serving between the different foods that you've chosen. The next step is to slowly begin making adjustments in your shopping choices, and to look for alternatives with fewer calories, sodium and fats.
Don't get caught up in the calories
"Everyone zeroes in on the calories," says registered dietitian Claire LeBrun. "I even catch myself sometimes doing it; you gotta look at the portions and calories per serving size." The gotcha that gets a lot of consumers with the nutritional facts charts is the number of calories per serving size. Most consumers read the number of calories and assume that's the number of calories for the entire package, rather than the number of calories per serving — buyer beware.
Healthy Eating Tip No. 4
Develop a healthy habit of selecting sensible-sized food portions. If your plate has a serving of rice that can't fit into the cupped palm of your hand, then, in most cases, the amount of food you've chosen is too much. Using this "cup of your hand" technique is a good way to mentally measure the amounts of foods that go onto your plate. Some people use the size of their fist as a measurement. The size of your fist, or a cupped hand, is about the same size of one measuring cup.
Healthy Eating Tip No. 5
Retrain your taste buds and retrain your brain and attitude toward good food choices. The natural sweetness of an orange or apple can't compete with the sugary taste of a candy bar, but you must retrain, and relearn, the goodness of what's good for you. Start choosing to eat more fruits and vegetables as snacks or as replacements for some of the fats that you would tend to add onto your lunch tray or dinner plate — you and your taste buds will get used to it.
Healthy Eating Tip No. 6
Learn basic alternatives to fattening foods. Learn to speak the second language of food — the language of healthy food:
Healthy Eating Tip No. 8
Don't skip meals (especially breakfast). Skipping meals, or starving your body will cause it to go into a starvation mode — it will start to hold on to fat rather than burn it. In fact, allow yourself to snack a little more, just make them healthy snacks. Your metabolism will actually pick up steam and start to burn more of what you're giving it — especially with an accompanying daily exercise program.
Healthy Eating Tip No. 9
Don't eat more than two and a half to three hours before bedtime. Give your body a chance to digest and burn the last fuel of the day. A lot of weight loss success stories profess this good habit as a key element to their weight loss journey.
Healthy Eating Tip No. 10
Keep it all in perspective. Realize that you're making a lifestyle change, NOT going on a diet — don't put yourself in food prison. According to registered dietitian Claire LeBrun, it's about balance and listening to yourself. Ask yourself, "How has your day balanced out? What's this snack going to do for you?" We all have different schedules, and we must find what works for us individually. The types of foods you choose are just that — choices. Your goal is to keep them as choices by making the right food decisions a majority of the time. When a doctor tells you that you have to make a lifestyle change, you are no longer making it a choice. Learning to eat healthy doesn't happen overnight, but it can happen, and you can do it!! One meal at a time.
Robert Alan Anderson is an AFAA certified personal trainer and martial arts instructor working out of the Washington, D.C. area. Claire M. LeBrun, M.P.H, R.D., L.D. is a registered dietitian specializing in weight management working out of the Washington, D.C. area.
CYBEX RAMPS IT UP FOR BREAST CANCER AWARENESS
Produces Hundreds of Pink Treadmills to Raise Funds for BCRF
In an effort to promote the importance of walking and exercise as a preventive measure to reduce the risk of breast cancer, CYBEX will donate funds to BCRF for every mile logged on any pink CYBEX 750T treadmill throughout the month of October 2009.
“This is an example of wonderful corporate citizenship,” states Myra J. Biblowit, President of the BCRF. “These pink treadmills will remind people about the need for breast health awareness, breast cancer screening and the importance of exercise.”
The pink treads, which were manufactured in Medway, have been shipped to health clubs, YMCA’s, and other fitness facilities around the country. They will be used in a variety of ways to promote the benefits of exercise, particularly as it relates to breast cancer. Local clubs are using the pink treadmills for member walk-a-thons; others are matching CYBEX with fundraising efforts.
Among the hundreds of pink treadmills in fitness facilities across the country, three will be housed locally in the
“This initiative has provided a platform to share an important message on the benefits of exercise in reducing the risk and recurrence of breast cancer,” states
When it comes to preventing breast cancer recurrence, Dr. Carolyn Kaelin, a Harvard surgeon, breast cancer survivor and author of The Breast Cancer Survivor’s Fitness Plan, states, “Brisk walking (about 3.0 mph on a treadmill) for three to five hours per week for about 30 minutes a day has netted the biggest benefits for breast cancer survivors.”
According to the Journal of Breast Cancer Research (November 2008), of the more than 32,000 postmenopausal women, vigorous exercise may cut risk of breast cancer by 30 percent in normal-weight women. Furthermore, the Journal of the National Cancer Institute (May 2008) cited that girls and young women who exercise regularly between the ages of 12 and 35 have a substantially lower risk of breast cancer before menopause compared to those less active.
For information on CYBEX Pink Ribbon Run, visit: www.cybexintl.com. NOTE TO EDITORS: For photographs, videos, interviews or information, contact Lynn Luczkowski Lynn@L2comm.biz or 860-313-1426.
The Breast Cancer Research Foundation® was founded in 1993 by Evelyn H. Lauder as an independent, not-for-profit 501(c) (3) organization dedicated to funding innovative clinical and translational research. The Foundation supports scientists at top universities and academic medical centers worldwide conducting the most advanced and promising breast cancer research that will lead to prevention and a cure in our lifetime. A minimum of 85 cents of each dollar donated to the Foundation goes directly to breast cancer research and awareness programs. In October 2008, $34.5 million was awarded to 166 scientists across the
About CYBEX
Cybex International, Inc. is a leading manufacturer of premium exercise equipment for commercial and consumer use. The CYBEX product line, including a full range of strength and cardio training machines, is designed using exercise science to reflect the natural movement of the human body. Led by the Cybex Institute for Exercise Science, CYBEX fitness equipment is engineered to produce optimal results for users from the first-time exerciser to the professional athlete. Products are available for a wide range of facilities, from commercial health clubs to home gyms, and are sold in more than 85 countries worldwide. For more information on CYBEX and its product lines, visit the Company’s website at www.cybexintl.com.
This news release may contain forward-looking statements. There are a number of risks and uncertainties that could cause actual results to differ materially from those anticipated by the statements made above. These include, but are not limited to, competitive factors, technological and product developments, market demand, economic conditions, the resolution of litigation involving the Company, and the ability of the Company to comply with the terms of its credit facilities. Further information on these and other factors which could affect the Company’s financial results can be found in the Company’s previously filed Report on Form 10-K for the year ended December 31, 2008, its Reports on Form 10-Q, its Current Reports on Form 8-K, and its proxy statement dated March 26, 2009.
 | The scary part about swine flu is not necessarily the runny nose, aches, and fatigue (though such symptoms are miserable), but the potential for the virus to cause a more serious complication like pneumonia. |
 | Most experts agree that elderly, obese, and diabetic people are more sensitive to salt consumption and should consider cutting back. |
Everyday Health blogger Kenny Holmes writes about a recent trip to the cardiologist and how he's managing his heart condition and prediabetes. |
Want to build a body that you'll love? The best thing you can do for your figure is also one of the most convenient — cardio! Also known as aerobic or cardiovascular exercise, cardio includes any type of exercise that kicks your heart rate up — which is vital for burning calories and losing weight. How can you amp up your cardio? That's completely up to you! There are many excellent cardiovascular activities out there that you can do indoors or outdoors, alone or with a friend. If you're new to my program, I suggest starting with indoor or power walking, light jogging, or even alternating between the two, until you get your body used to activity. Swimming and water aerobics are also highly effective forms of cardio (and toning) exercise — particularly if you have joint or knee problems. If you're feeling adventurous, try in-line skating, a salsa dance class, or kickboxing. Call a friend who's also trying to get in shape and ask her to join you on a bike ride or in a game of tennis! The possibilities are endless!
Don't forget: You can also squeeze in cardio in the privacy of your home, especially if you own a treadmill or an elliptical machine. Or you can pop a workout DVD in your TV or computer (try my new Body Burn With Dance and Pilates!) and work up a sweat that way. The best part about cardio is that your metabolism stays charged for up to two hours after your workout ends, so you'll continue to burn fat and calories even after you've stopped exercising!
 | Who says fitness has to be deadly dull? There are many activities that will make you break a sweat without longing for the finish line. |
Weight loss blogger AussiePete is reflecting back on the past year. He writes, "My life has been transformed. I am doing things that I had once considered impossible. I am still imperfect when it comes to diet and exercise, but I am a much healthier and happier person." |
Times are tough. The recession is affecting everyone either directly or indirectly. Most people are more diligently monitoring their expenses, and many may have found it necessary to cancel their gym memberships in order to pay their mortgage or rent, auto loan, utilities, and groceries. This does not have to be the reason to stop exercising. You can have effective workouts at home, even without dumbbells, barbells, nautilus machines, or cardio equipment. What matters is that you engage your muscles and you keep your intensity high. Read Article >>
As you continue your lifelong journey toward health and fitness, remember to keep putting yourself and your needs on your to-do list!
It's so easy to let the demands of family, work, friends, and other commitments take precedence in your life. For example, time for working out may get replaced by the need to chauffeur your kids to and from their scout meetings and dance classes. Or time for preparing healthy meals may get supplanted by a work project that requires extra hours — leading to more last-minute trips to the drive-through.
While shortchanging ourselves and our goals to meet the needs of others often seems like the right thing to do, it isn't a good long-term strategy. Keep reading for ways to ensure that you and your own needs stay at the top of your list. Read more
Q: Do you recommend cutting carbs or cutting fat to lose the most weight?
A: I'm honestly more into cutting calories, because I like a well-balanced eating plan that includes such good, healthy carbs as whole grains, beans, fruits, and vegetables and about 25 percent good fats, such as lean chicken, fish, avocados, and olive oil. My Meal Plan provides you with low-calorie recipes that incorporate these recommendations.
Remember, weight loss is all about how many calories you eat versus how many you burn through daily movement and exercise! www.deniseaustin.com
But a journal does much more than that. When you write down what you eat and how you feel about it, the confusing interplay of hunger, cravings, and your moods will start to become clear. You'll start to see how your relationship with food affects all the other things you feel and think over the course of a day. Pretty soon, you'll understand your issues with food, and what causes you to eat — or overeat — in the first place.
The idea of keeping a journal, especially a "diet diary," does not appeal to everyone and that's okay — a food journal is not required on The Sonoma Diet. But give our online journal a try. You may find that it's an easy place to record what works and what doesn't, make notes about recipes you like, and keep track of your weight loss milestones.
With so much focus being put on the H1N1 (swine) flu you will notice a lot of new signs at airports about ways to help you stay healthy during your travels. Be prepared, before during and after your travel.
Get your shots before you travel - Regular flu shots are available now. H1N1 flu shots are expected in October. Check when booking your travel with http://wwwnc.cdc.gov/travel/ for suggested shots and timing when traveling to your desired destination.
Take your vitamins - There are several immune boosting vitamins available over the counter. Start taking these a few days before your trip to boost your germ fighting ability.
Medicines and Prescriptions - Be sure to bring your prescriptions in your carry-on. Also when traveling aboard it is helpful to have medicine from home that you are familiar with such as : antidiarrheal, antihistamine, aspirin or ibuprofen, cough drops, hydrocortisone cream, insect repellent, sun screen , etc.
Wash your hands frequently - Use soap and water as often as possible. Bring antibacterial wipes or hand sanitizers and use them often especially after contact with others or touching items that lots of others have touched as well.
Cover your month - Use your bent elbow to catch your coughing and sneezing, not your hands. Avoid touching your mouth, nose and eyes, this is the easiest way for viruses and bacteria to enter your body.
Drink lots of fluids - It is easy to become dehydrated during travel, water is best. Avoid drinks with lots of sugar or caffeine.
Get lots of rest - The stress of travel through airports and negotiating new surrounding and crowds can take its toll on your body. Make sure you plan a little quiet time each day and get a full nights sleep.
Consider a face mask - Walk around any airport these days and you will be surprised at how many people are using masks to help prevent the spread of germs.
Kevin Federline is finally hitting the gym — on reality TV, of course.
Britney Spears' baby daddy, who has recently piled on the pounds, is joining the cast of "Celebrity Fit Club," a representative for VH1 confirmed to People.com.
The father of four has come a long way since his days as a back up dancer, and his rapidly expanding belly has been well documented thanks to TMZ's pool-side paparazzi.
K-Fed, who has been known more recently in the blogosphere as K-Overfed, will reportedly be joined on the show by his other ex and baby mama, Shar Jackson.
Jennifer Love Hewitt -- who underwent scrutiny last year for unflattering photos of her in a bikini -- is back in shape. And in October's Shape, she shares some practical tips.
"Instead of piling up food in my fridge that says, 'Come eat me!' I keep enough for only a couple of days," the actress, 30, says.
See more stars' hot body secrets!
"And I rarely have treats around that might tempt me late at night, which is when I usually crave something really fattening," she adds. "What am I going to do? Drive out at 11 at night just to satisfy a craving? No, that's crazy."
Boyfriend of seven months Jamie Kennedy, who costars with her on CBS' Ghost Whisperer, also helps.
"He's inspired me to improve my diet," she says. "He has a salad with every meal, plus lots of fruit, fish, and vegetables."
Every morning during a trip to Monaco last summer, "We ran for 40 minutes through the streets of Monte Carlo. It was an amazing way to see the city. Now when we travel, we try to explore the places by running."
Her other tip?
Ever since she turned 30 this past February, she gives herself positive affirmations.
Check out photos of other stars who love their bodies!
"I fall asleep feeling beautiful," she says. "Then, in the morning, before I leave the house, I say five things I love about myself, like, 'You have really pretty eyes.' That way I can go out into the world with that little bit of extra confidence. It's a feel-good protein shake in my back pocket in case someone messes with me that day."
Still, being confident 24/7 isn't always easy.
"I'm a girl, after all!" she says. "For the most part, yeah, I'm happy with my body, but there are days when I'm like, 'Ugh! Really? Why is it so hard to fit into my jeans?' That's when I say to myself, 'I look this way because I'm supposed to. If we all looked the same, we'd be boring.'"
Talk About It: What do you think of Jennifer's new look?
 | When you make the decision to improve your eating habits, you'll feel better and your body will function better. In fact, the same foods known for promoting good moods, boosting energy, and enhancing mental performance will enable your body to run its best. |
Swine flu is all over the media, but some experts believe that the fear being produced is more of a threat than the illness itself. |
When you're feeling the pinch of tough economic times — not to mention the demands of family life and other obligations — sometimes the gym just isn't an option. But that's no reason to skip a workout! There are plenty of ways to break a sweat and get fit in and around your home. And you don't have to buy expensive equipment to do it.
Here are just a few of my favorite at-home workout ideas:
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Ten Years Younger In 60 Days
America, it's up to you to stop the aging crisis facing our country. Dr. Oz is hitting the road to bring health, happiness and longevity to your town.
It's time to eliminate toxic lifestyle agers and embrace exercise, nutrition and spiritual wealth. Be a part of this two month national anti-aging experiment. Look younger. Feel better. Get going now! Meet 4 Dr. Oz viewers that are kickstarting our nation-wide challenge:
Meet 4 viewers who are kickstarting our challenge:
In the fitness industry, the word flexibility has a dual meaning. The first is obvious - it is the range of motion about a joint in the body. The second is acknowledging that sometimes we have to balance the demands of family and work with our commitment to ourselves to stay in shape. Travel has become a requirement of many of our jobs. It can be exciting to visit different cities and learn about their histories and cultures, but following a workout routine can quickly become challenging. Read Article >>
 | Exercise isn't always convenient, but it should be one of your top priorities. So how can you fit in a good workout when you've got so many other obligations competing for your time? |
Middle-aged men who smoke and have high blood pressure and elevated cholesterol levels can expect to live 10 to 15 years less than middle-aged men without these risk factors, according to a new study. |
Have you ever wondered if sports drinks really hydrate your body better than water? In short, the answer is no. There's still no substitute for clear, fresh water when it comes to replacing the water in your body that's lost when you exercise. And with zero calories, it's the thirst quencher of choice for people who are trying to manage their weight.
However, that doesn't mean sports drinks don't have their place. Sports drinks contain minerals called electrolytes (including salt and potassium) that your body loses when you sweat. Electrolytes are necessary for carrying out many functions in the body, so replacing lost electrolytes with a sports drink can be beneficial when you're exercising for more than 60 minutes at a time or when you are sweating excessively, as in hot weather.
Continue reading to learn more about the pros and cons of sports drinks. Read more
 | Early diagnosis of either type 2 — or its precursor, prediabetes — can help you get the right treatment and avoid more serious problems in the future. |
Blogger Lorian Rivers was recently diagnosed with type 2 diabetes and is working with her doctor to find the right combination of medications to keep her blood sugar in check. |
I always caution people that there are no quick fixes to weight loss, and that's true. Hard work, time, and dedication are what's needed to reach your goals! It's the only way to win lasting results.
But while slow and steady wins the race, there are still a few ways you can increase your body's calorie-burn rate! Try these tips to keep your metabolism humming at top speed during your workouts and throughout the day!
A few changes to your routine can give your body the boost it needs to keep burning fat. Give them a try today!
