The Daily Gain

Is Walking Really Worth it? Health Benefits of Walking

Posted by juleslein on March 21, 2007

The following is the first part in a series of articles dedicated to physical activity.

What are the benefits of walking? Well, according to aarp.org

“If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world.”

Why is that? Because walking can reduce the risk of many diseases - from heart attack and stroke to hip fracture and glaucoma.

In fact, the aarp lists the following benefits of physical activity, including walking:

1. Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.
   
2. Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.
   
3. Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses’ Health Study of 72,000 female nurses.)
   
4. Boosting the level of high-density lipoproteins (HDL), known as "good" cholesterol. Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.
   
5. Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.
   
6. Reducing your risk of breast cancer and type 2 diabetes. The Nurses’ Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.
   
7. Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.
   
8. Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.

The advantages go on and on. Many other studies indicate a daily brisk walk also can help:

• Prevent depression, colon cancer, constipation, osteoporosis, and impotence
  
• Lengthen lifespan
  
• Lower stress levels
  
• Relieve arthritis and back pain
  
• Strengthen muscles, bones, and joints
  
• Improve sleep
  
• Elevate overall mood and sense of well-being.
  

Being Consistent

A steady routine is the most important factor in getting the most out of your exercise program. Any amount of walking is good, but for the best health results, set a brisk pace and walk for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that’s best for you.

Tune in Tomorrow to read about ways to squeeze more walking time into your day.

Body Fat Information: Not All Pounds Are the Same

Posted by juleslein on March 20, 2007

We generally think of losing weight as a good thing, but just because the scale is lowering does not mean a person is losing fat.

Loss of lean muscle is very common, especially with the fad diets out there. That is why weight alone is not a clear indication of health status. Carrying too much fat can lead to obesity which puts a person at risk for leading chronic diseases such as stroke, heart disease, cancer, diabetes, and arteriosclerosis.

How Fat Should I Be?

Medical and health professionals have determined that a healthy percentage of fat is 14% to 20% for men and 17% to 24% for women.

Women tend to store fat in the breasts, abdomen, hips and buttocks, while men accumulate fat in the abdomen, chest, and buttocks.

Fat, in general, is found in several places throughout the body. The majority of fat is stored under the skin, and is known as subcutaneous tissue. The thickness of the subcutaneous fat varies from body area to body area. It tends to be thickest at the waist, and is practically non-existent at the eyelids. As well as being a store of energy, fat also acts as a cushion to impacts. Therefore, some fat in our diet is necessary.

Appearances Can Be Deceiving
Just because someone looks thin does not mean they have a healthy amount of body fat.

In the Image above, Men A, B, and C, are all the same height. Men A and B weigh the same. Man C weighs considerably more. For his height C appears to be fat. But after measuring their body fat percentages it turns out that B and C have appropriate levels, while A has the above recommended range and is at a higher health risk. Percentage of body fat, rather than weight itself, is a much more accurate indicator of health status.

What is My Percentage?
There are a few ways to get your body fat measured accurately. Unfortunately they are not very accessible to the average person. There are machines on the market that work like scales that measure body fat. They are not terribly accurate but can offer some guidance. They best way to get measured is to participate in a water or air displacement test. You are either submerged in water or put in a pod-like structure that can determine, fairly accurately, your body fat percentage. These are offered at some health and weight loss specialty clinics or gyms.

It is important to understand what your body fat percentage is. If it is not in a healthy range, then focus on increasing muscle mass through a basic strength training regime and lowering body fat through daily cardiovascular exercise like walking, jogging, swimming or biking.

Overcoming Fitness Stumbling Blocks

Posted by juleslein on March 19, 2007

Think back to when you began a new fitness goal. Remember how excited and motivated you were? You felt good after a day when you were successful with both the exercise and the eating. I hope that you are having these kinds of feelings often and that you are having success. There are always going to be some stumbling blocks that pop up. Let me go over a few so that when you get to them you’ll know how to hurdle right over them.

1. Injuries: Avoid these like the plague! Injuries just stink. When you get injured your whole momentum gets halted and it’s hard to start up again. Remember...

   *Always stretch before and after a workout. If your muscles aren’t warmed up, they are prone to injuries

   *Ease into an exercise routine – and don’t push yourself beyond your fitness level – I learned this the hard way. I was training for the St. George Marathon last October. I had a plan that I was following, but then I went on some vacations and slacked off a little in my training. When I got back I went on a 12 mile run because that is what my program said I was supposed to do. Sure enough, I injured my foot and wasn’t able to run in the marathon…huge bummer.

   *Listen to your body – if something doesn’t feel right, don’t just “run” through it. Rest it and see a doctor. The sooner you catch an injury the less recovery time you’re likely to have.

2. Boredom. Already bored of your routine? Try multi-tasking. I love this trick, because with two toddlers running around, I don’t have time for everything I want to get done before the kids wake up. So, I read while I’m riding the stationary bike. I get a good workout and I’ve got in the reading I wanted to do. This helps the time to go by a lot quicker.
   
3. Weather. Do you live in a place with extreme weather? Always have an indoor back-up plan. A gym, rec. center, indoor pool, etc. Many communities have rec. centers with very reasonable fees.
   
4. Lack of Motivation. Re-visit the reasons for wanting to achieve your goal in the first place. Is it because you want to fit into a certain clothing item, reduce blood pressure and cholesterol, or control your diabetes? Whatever it is, just consider how bad you want it and then stick to the plan until it becomes second nature.

Don’t let these silly road blocks keep you from achieving your goals. Be aware of them and then be ready to beat them.

Getting in the Zone

Posted by Danielle on March 15, 2007

(by Garrett J. Braunreiter)

The zone is an elevated mental state that all peak performers achieve.

We are prevented from achieving peak performance due to lack of time, distractions or lack of connection with our goals. The winners in life learn how to perfect a relaxed focus. This doesn't mean a lack of intensity, it means that the mind is cleared of distractions and attention is focused on what is important to making the goal happen.

When you're in the zone, you feel a natural FLOW
There's an automatic, natural flow between mind and body. Success is not a struggle anymore - it's expected and effortless. You feel more alive than you ever have. It all depends on the messages we give ourselves before, during and after our daily activities. Successful people perform in the zone because they are disciplined thinkers. They know that the real pressure people feel is that pressure they place on themselves.

4 Common Mental Blocks That Get in the Way of Getting in Your Zone

1. Anxiousness to do the right thing.
You WANT to do the right thing. You get pumped up to start your new program. You get a gym membership or buy some equipment. You look up healthy recipes, buy new workout shoes… ready, ready, ready…
The progress slows as you start questioning everything. Am I exercising right? How much cardio do I need? How often do I strength train? Do I buy a popular diet book? How am I going to find the time every day? Everything is analyzed. Then the over-reaction of "Forget it, I have no time” or “What's the use?" ensues… and you stop.

2. No focus.
"Starting Monday I'm going to lose weight and get in shape." Right. So is everyone else.
Everybody means something different when they say this. What do YOU mean when you say it?
Is it for your children & grandchildren? Is it for your love life? Is it for your confidence? Is it for a feeling of accomplishment? If you're just going through the motions every day of eating and exercising, something will always come up to give you an excuse not to take care of yourself.
WHAT DO YOU REALLY WANT AND WHY DO YOU WANT IT?

3. Not letting go.
You worry about your past failures and you fear repeating them. You feel as though perhaps that much work wouldn’t pay off for you. The best way to fight this is to adopt the following way of thinking:
One year gone by is a year gone by no matter what. You can stay the same…or you can be something so much better in all aspects. Either way, a year’s time is spent. What were you doing in that year that could have been replaced with activities to better yourself?

4. Means to an end.
"I have to lose 30 pounds in 90 days.” Those silly numbers. It’s amazing how they can be so powerful. Performance is rushed and forced. The result is failure. Taking care of yourself, making money, having a balanced life, etc. is a process… a journey… A journey to ENJOY. When you take care of yourself every day, YOU ARE BENEFITING EVERY DAY. Less stress, more energy, increased self-confidence, reduce risk of disease - you know what I'm talking about. However, very few people consider that. They're concerned about what's on the surface.
Whatever the goal is - DON'T FORCE IT. If you're doing the right things, RESULTS WILL HAPPEN.

Guidelines to strengthen your ability to stay in the zone:

• Turn negative into positive. Watch what you say to yourself. Pay attention to what you say before, during and after your daily challenges. Stop the negative statements with "STOP! CANCEL!” or something along those lines. Then immediately replace them with positive affirmations.
Remember: YOU CAN IF YOU THINK YOU CAN.

• Don't let others pollute your self-talk with THEIR negativity. No one can change you or how you think unless you give them permission to.

• Your statements should generate feelings of focus, confidence, strength, good health, happiness and the desired result. SEE YOURSELF ALREADY IN POSSESSION OF YOUR GOAL.

• Put some emotion behind it. Feel it. See it. Believe it… Because it can happen to you.

Motivator Feature Update

Posted by Chad on March 15, 2007

We have added a great new feature to the website that allows you to choose which stats you send to your motivators each week! As you know you can choose to have motivators help you in your journey. These Motivators receive a weekly email update on how you performed during the last week.

So, if you are tracking Weight, Calories, Weight Watchers Points, Water Intake, Bowls of Cereal and Minutes Exercised, you can choose to send ALL of those stats, or just a few. Its totally up to you. Remember, weight is always kept private and so the weekly email just shows change in weight for the week (not your actual weight)

How do you do this? Just click on the MyHome link in the upper right hand corner of the website, then click on the “Stats” tab. This is the tab where you track all of your stats. There is an “Edit Measures” link on that page that allows you to create your own stats – this is where you can choose which stats to send in your weekly updates to your motivator.

This is what it looks like…

In the image above the following stats would be sent to your motivators each week: Change in Weight, Total Minutes Exercised and Weight Watchers Points.

If you are jjordan you might consider tacking your Lucky Charms intake so your motivators can see if you really do limit your night caps ;)

15 Foods that Boost Metabolism

Posted by juleslein on March 15, 2007

(From "Men's Health") - The shortcut to losing weight? Fast food. Not the bad kind, but rather, edible amphetamines — foods that act like speed for the fat-melting motor known as our metabolism. Eat these foods and you're guaranteed to burn more calories... just by sitting there and listening to yourself digest. Only one catch: Like any good buzz, this boost is temporary. "The only way to alter your resting metabolism permanently is to gain or lose weight, or to build extra muscle," says Janet Walberg-Rankin, Ph.D., a professor of exercise physiology at Virginia Tech. But look at it this way: If you have a few of these supercharged snacks and drinks throughout the day, for enough days, you will lose weight. And that's if you're doing nothing. Imagine if you were to stop listening to your stomach serenading you and actually begin exercising, too? The blubber-busting possibilities are endless. So grab a fork; it's time to add fuel to the fire.

Metabolism Booster Pack #1: Milk, Whole-Grain Cereal, and Oatmeal

Secret Ingredients: Calcium, complex carbohydrates, and fiber

How they work: Complex carbohydrates and fiber pump up metabolism by keeping insulin levels low after you eat. That's good, because spikes in the production of insulin send a signal to the body that it's time to start storing fat. And in order to stockpile fat, your body has to slow down your metabolism, causing you to burn fewer calories, says Margaret McNurlan, Ph.D., a professor of nutrition and medicine at the State University of New York at Stony Brook. Since oatmeal breaks down slowly in the stomach, it causes less of a spike in insulin levels than foods like bagels, she says.

Besides helping to keep insulin production down, eating breakfast can also help stoke your daily calorie burn. When the U.S. Navy studied the metabolisms and eating habits of a group of its personnel, it found that eating breakfast helped raise the men's metabolisms by as much as 10 percent. "By skipping meals, you slow down your metabolism and prime your body to store fat," says McNurlan.

The calcium in milk is a metabolic trigger as well. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams (mg) of calcium a day lost nearly twice as much weight as dieters getting less calcium.

Metabolism Booster Pack #2: Jalapeno, Habanero, and Cayenne Peppers

Secret Ingredient: Capsaicin — the chemical in peppers that gives them their bite

How it works: By speeding up your heart rate. A study from the late '80s found that eating a single spicy meal can boost your metabolism by up to 25 percent, with the spike in calorie burning lasting for up to 3 hours after you finish eating. More recently, a study from Laval University in Quebec found that men who consumed coffee plus red pepper-packed snacks and meals were able to burn nearly 1,000 more calories a day than a control group.

Small snacks can also help keep your body from running out of fuel — preventing those 3 p.m. office blahs. "When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily," says Susan Roberts, Ph.D., chief of the energy-metabolism laboratory at Tufts University in Boston. That makes it easier to pack on the pounds and harder to burn them off again.

Metabolism Booster Pack #3: Green Tea and Coffee

Secret Ingredients: Caffeine and a chemical in the tea called EGCG

How they work: Caffeine helps speed up your heart rate. The faster your heart beats, the more calories you burn. EGCG works in a similar way, but instead of revving up your heart, it causes your brain and nervous system to run more quickly — again helping you burn more calories.

In studies, researchers found that a combination of caffeine and a 90-mg dose of EGCG taken three times a day can help you burn an extra 80 calories a day. And that's just when your body's at rest. A study conducted by the Canadian government found that soldiers who consumed caffeine in the 12 hours prior to a physical-fitness test not only were able to work out longer before becoming exhausted, but also consumed more oxygen while working out. The body's oxygen requirements are directly related to the speed of — guess what — your metabolism, so the more oxygen you use, the more calories you burn during your workout.

Metabolism Booster Pack #4: Lean Beef, Pork, Chicken, and Turkey

Secret Ingredient: Protein

How it works: It takes more energy for your body to digest the protein in meat than it does for it to digest carbohydrates or fat, according to Doug Kalman, R.D., director of nutrition at Miami Research Associates, a nationally recognized pharmaceutical-research facility. "That means that the more protein you eat, the harder your body has to work to digest it, and the more calories you'll burn in the process," he says.

When researchers at Arizona State University compared the benefits of a high-protein diet with those of a high-carbohydrate diet, they found that people who ate a high-protein diet burned more than twice as many calories in the hours following their meal as those eating carbs. Even better, researchers in Denmark found that men who substituted protein for 20 percent of the carbs in their diets were able to boost their metabolisms, increasing the number of calories they burned each day by up to 5 percent.

Metabolism Booster Pack #5: Salmon, Tuna, and Sardines

Secret Ingredient: Omega-3 fatty acids

How they work: By altering levels of a hormone called leptin in your body. Several recent studies suggest that leptin directly influences your metabolism, determining whether you burn calories or store them as fat.

Researchers at the University of Wisconsin found that mice with low leptin levels have faster metabolisms and are able to burn fat more quickly than animals with higher leptin levels. The best way to lower your leptin? Eat fish.

Mayo Clinic researchers studying the diets of two African tribes — one of which frequently ate fish and one of which didn't-found that fish eaters had leptin levels nearly five times lower than the levels found in tribes that primarily ate vegetables.

The good news, if you don't like fish: Fish-oil supplements may work just as well as the stuff with scales. French researchers found that men who replaced 6 grams of fat in their diets with 6 grams of fish oil were able to boost their metabolisms and lose an average of 2 pounds in just 12 weeks.

In with the good....

Posted by juleslein on March 14, 2007

Now that I’ve gone through my fridge and pantry and tossed these foods, what do I fill them with? Here is a great list of the Top 10 Healthiest Foods for Kids, by registered dietician Mindy Hermann. Yes, this is a list for kids...but its good stuff for everyone.

1. Optimal Oatmeal: A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers quick energy for busy kids with its carb load and fiber count.

2. Egg 'em On: Eggs are a great source of protein and a host of other nutrients, including the B vitamins, vitamin E and zinc to name a few. The American Heart Association's Guidelines have changed and an egg a day (for adults) is OK now. For kids? Well, they didn't say so use your own good judgment.

3. Nuttin' Better: Nut butters are great fast foods for kids. Kids need the fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. And while peanuts can be problematic and even life threatening to allergic kids, other nut butters may be OK (but definitely check with your doctor first). Almond butter is a personal favorite.

4. Culture Club: Kick your child's milk consumption up a notch and include yogurt on the menu. A great source of calcium, yogurt is easier to digest than regular milk and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health... especially if your child has been on antibiotics. Watch it on the sugar content, though. A better idea is to buy plain yogurt and sweeten it yourself with fresh fruit.

5. Mmmm, Mmmm Melons!: My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Melons are not to be missed when they're plentiful and in season.

6. Tree Cheers!: Kids like to call broccoli trees and sometimes you can get picky kids to eat trees rather than broccoli. Broccoli is one of the best vegetables for anyone, especially growing kids because of its calcium content and a whole host of other nutrients, such as potassium, beta-carotene, and B vitamins this vegetable contains.

7. Terrific Tubers: Sweet potatoes contain 30mg beta-carotene per cup. It would take 23 cups of broccoli to get that same amount! And with 3 grams of fiber per serving, sweet potatoes deserve a place at the table.

8. Protein Power: One size does not fit all when it comes to protein. The fact is growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences. Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, or meat, fish or poultry.

9. The Whole Truth: The best nutrition is found in the whole grain. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins. Don't shortchange your kids with the white stuff.

10. OJ is OK: Kids drink too much juice -- I mentioned that the last column. However, that doesn't mean they should never drink juice. Just don't give it to them in place of water. Orange juice is full of vitamin C, vitamin E, potassium, folate and zinc. You can buy calcium-fortified orange juice, too -- it's great stuff in moderation.

Tommorrow look for the best foods for weight loss.

Out with the bad....

Posted by juleslein on March 13, 2007

Today I tossed our hot dogs. I’m not a total health food nut, but I have to draw the line somewhere. I’ve always thought hot dogs were disgusting, but others in my family claim they can’t live without them. Well, today I read some disturbing evidence that backs up my disdain for hot dogs, and now they are in the trash. The problem with hot dogs is that they contain a preservative called sodium nitrite. A recent study conducted at the University of Hawaii found that sodium nitrite can act as “a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body.”

Here are the other foods on my hit list. These are foods that I want to really, really limit, if not eliminate completely from our diets. (I got this list from eDiets)

1.Doughnuts: I have to admit that my freshman year in college (before I was nutritionally conscious) I had a maple bar every morning. They were my favorite and I couldn’t resist. Yes – I did experience the Freshman 15! I know that it’s hard to resist the smell of a Krispy Kreme doughnut, which is why I never step foot in the store. Doughnuts are fried chock-full of sugar and white flour and loads of trans fat.

According to the Krispy Kreme website, an average 3.5 ounce sugar doughnut weighs in with about 400 calories and contains few other nutrients besides fat. These sugary treats may satisfy your craving but it won’t satisfy your hunger as most of the calories come from fat.

"Eating a lot of refined sugar contributes to blood sugar ‘swings’ or extreme fluctuations,” eDiets Chief Nutritionist Susan Burke said.

2. Cheeseburger with fries

The age-old classic may be delicious but think twice before sinking your teeth into that Big Mac. The saturated fat found in cheese burgers has been linked to heart attacks, strokes and some types of cancer.

“In fact, fast-food portions are gargantuan, almost double the calories per meal compared to 20 years ago," Susan says. "Twenty years ago the average fast-food cheeseburger had about 300 calories. Today’s BK Whopper with cheese has 720. To burn the excess 420 calories, you’d have to run for 40 minutes. For example, in 1985 a medium French fry had 240 calories, 2.4 ounces. Today’s ‘medium’ is 6.9 ounces and 610 calories.

"This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium.”

Let’s break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let’s not forget about the condiments such as the always fattening mayonnaise.

Not sounding so appetizing anymore, huh? Oh, and let’s not forget about the infamous side dish. You cheeseburger will most likely come with a side of French fries, which is sadly the most popular vegetable dish in the U.S. Don’t kid yourself, French fries are not vegetables, they are extremely high in fat and contain a tiny amount of nutrients.

3. Fried Chicken and Chicken Nuggets

With the recent class-action lawsuit between The Center for Science in the Public Interest (CSPI) and KFC, the health risks posed by fried foods are becoming more public. The CSPI is suing the food chain for their use of cooking oil containing unhealthy trans fats. The lawsuit seeks to order KFC to use other types of cooking oils and to inform customers how much trans fats KFC’s food contains.

Foods cooked in highly heated oils (most notably partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if ingested regularly. A 10-piece chicken McNugget from McDonald’s has 420 calories, 24 grams of fat and 1120 milligrams of sodium. One Extra Crispy Chicken Breast from KFC has around 420 calories and eight grams of saturated fat. So unless you want to super size yourself, it’s best to make a clean break with fried foods.

4. Oscar Mayer's Lunchables

Sure they are convenient and easy, but boy are they unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get two-thirds of their calories from fat and sugar. And they provide lopsided nutrition since they contain no fruits or vegetables.

“They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box," Susan says. "Parents are promoting their children’s obesity by buying these items. They’re expensive, too. Pack a sandwich and save dollars and health.”

5. Sugary Cereal

Not all cereals are created equally. And while your kids might beg for the latest cookie or marshmallow chocolate surprise cereals, it is a safe bet they are about as healthy as a dessert. Keywords to look out for are puffed, dyed and sweetened.

Most kids’ cereals are so highly processed they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Although, if you are buying pre-packaged oatmeal make sure to check the label and see how much sugar it contains, you might be surprised.

"A little sugar isn’t a problem but when the first ingredient on the box is sugar, then watch out," she said. "There is no fruit in Froot Loops. But the unsweetened original Cheerios or Rice Krispies are fine, and you can sweeten them naturally with blueberries and strawberries.”

6. Processed Meats

What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.

7. Canned soup

Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt. Also, steer clear of soups that are cream-based, they can be high in calories and fat.

Now that you are depressed....don't worry, tomorrow I will post the foods that you want to fill your pantry with!

How do I motivate myself?

Posted by Danielle on March 12, 2007

• Put up a picture of you at your best, whether it’s from one or ten years ago.

• Use your daily planner. You have important commitments scheduled into your planner: meetings, doctor appointments, children’s’ activities, etc. Where is EXERCISE? It's as important a commitment (if not more) than your other activities. Mark it in bright letters!

• Hang up motivating pictures & quotes at your desk, on the refrigerator, on the bathroom mirror or in your car.

• Compete with your spouse or significant other. A little healthy competition is fun and you can help each other keep from midnight snacking.

• Make a friendly bet with a friend or co-worker. The competition will drive you and the winner gets a prize.

• Think of new activities that are enjoyable. Roller blade, play a game outside with your kids, swim, try water aerobics, jump rope, dance… the possibilities are endless.

• Take your dog or children for a walk each evening after dinner. It’s great bonding time and gets the ones you love in the habit too.

• Begin an accomplishments journal. At the end of each day, write down what you've accomplished that day to move you closer toward your fitness and/or life goals. Do not write down what you have not accomplished, but rather what you could do better the next day.

• Hire a personal trainer.

• Reward yourself. Whenever you reach a milestone, have something in mind, like a trip to the day spa, new shoes or clothes (as long as it's non-edible).

• Have kids? Look at their pictures to remind yourself that you want to be around to share life with them…with plenty of energy

• Keep the pair of your favorite jeans that you haven’t been able to wear. Try them on occasionally to keep yourself in check.

• Keep a journal of how you feel after exercise. On the days you just don't feel like exercising, look back on the good workout days for some inspiration.

• Keep in mind the 3-week rule. If you stick with something for 3 weeks, it will become a habit. Keep a journal for those days or mark it off on a calendar. Before you know it, your healthy habits will be your lifestyle.

• See exercise as stress release. If you've had a long, hard day at work, exercise is something to look forward to for stress relief and to revive yourself.

• Walk somewhere you need to go. Next time you have to pick up milk or mail a letter, walk to the nearest grocery store, post office, or mailbox instead of driving there.

• Remember that metabolism does not slow down just because you are a certain age. Many research studies have shown that loss of muscle tissue is the cause of slowed metabolism at any age. You can avoid this by dedicating yourself to exercise and strength training. A lot of people lose the motivation at a certain age because they think that hard work won’t pay off for them.

How Do I Find the Time?

Posted by Danielle on March 09, 2007

Believe me, I know that these are easier said than done… So don’t think about it… just do it. Seriously. Keep this list and do them all. You’ll be surprised how easy it becomes after awhile – like second nature!

• Work out when your favorite TV show is on. If you don’t have large exercise equipment - use hand weights or do floor or step aerobics. You could go up and down the stairs during commercials.

• Better yet, turn off the TV. You can fit in a 30-minute walk just by giving up one sitcom.

• If you read a lot, listen to audio books while you exercise instead of sitting or lying down. You can check many audio CDs out at the library. Some libraries even have a feature that allows you to download them from their website.

• Split your workouts. Try getting up 20 minutes early in the morning for a short workout and then do another short workout at lunch or in the evening.

• Use your lunch break. Take 30 minutes to go outside and speed walk, then the other 30 minutes to eat.

• Have young kids? Use the day care at the gym… so there's no excuse about who's going to watch the kids. It’s not expensive and some memberships offer free daycare.

• Instead of meeting a friend for lunch or coffee, meet them for a walk around a beautiful neighborhood or downtown. Make walking dates instead of lunch dates. Whenever you’re talking to a friend on your cell phone, take a walk around the block instead of hanging around the house.

• Hit the stairs. It takes about the same time to wait for the elevator as it does to climb a flight of stairs.

• Park far away. You won't have to fight for a parking space at the mall, the movie theater, or the grocery store.

• Next time you go to a sporting event, don't stay on the bench. Get up and walk around during halftime, in between quarters, etc.

• While you're waiting in the airport, doctor’s office, etc., walk around instead of sitting.