"Can't Buy Me Love..."

Who doesn’t love presents? And since giving is sometimes as much fun as receiving, we want to buy gifts that others will really use and enjoy! Christmas is a week from Sunday; Chanukah starts on Tuesday night. If you haven’t gotten gifts for the fitness enthusiasts on your list, don’t despair. Ignore the TV commercials for the Ab-Buster (Roller, Toner, or whatever they’re calling it), and don’t pay attention to those ridiculous Top 10 lists all over the internet. Give them something they really want and can really use in their health and fitness journey.

If they are not yet fitness enthusiasts, but you would like them to be, DON’T get them: 1), a scale, 2), a gym membership or 3), personal training sessions. To the person who isn’t in shape or even attempting to get there, these gifts scream “Get off the d*%#n couch and do something already!!!”

But, if they have already embarked on their own fitness quest, here are a few ideas for gifts that are really useful and appreciated:

Heart rate monitors- A heart rate monitor can help make individual activities more effective and time efficient, safer and much more fun. It’s not just for structured exercise, and can help turn any activity into a workout. Since it serves the purpose of measuring and recording heart rates, while giving instant feedback about the work level of the heart, it is one of the most effective ways to track workout progress. It can chart the improvement in aerobic endurance and accurately calculate how many calories burned during a workout. When buying a heart-rate monitor, look for a model with features such as a watch, stopwatch, alarm, backlight, settable target zones, calorie counter, and a zone alarm. Some monitors have a GPS, so consider that option when buying for an outdoor runner or cyclist. Brands like Polar, Garmin, Timex, Mia, and Sigma offer a variety of options and price ranges.

Gym bag- Anyone who is committed to fitness is always ready for the gym at a moment’s notice, so a great gift is a bag to hold all of their equipment and gear. The bag needs to be big enough to hold all the gear, but flexible enough to fit in a gym locker. It should have separate pockets or sections for shoes, toiletries, and gadgets (like Ipods or phones). There should be plenty of room for workout gloves and notebooks, clean clothes and a waterproof section for dirty clothes and wet swimsuits. Most of the larger athletic brands like Nike, Under Armour, and Adidas make a variety of bags. Gaiam and Lululemon are a couple of more fashionable options.

Workout Clothing- Who doesn’t love a new outfit? And, as fitness levels improve, body confidence goes up. So, to encourage the effort, why not get something that shows off the hard work? They can ditch the baggy t-shirts and sweat pants when you get them more form fitting gear in gym-friendly (aka- doesn’t show huge sweat circles) fabrics! Web sites and store brands have all price ranges. One of my favorite stores is lululemon athletica ( see http://fitnessbarista.blogspot.com/2010/03/feelin-groovy.html,), and it’s a great store for something really special, but I also love athleta.com, underarmour.com, Adidas, Nike, Puma, and Target brands! Check out mizzfit.com for a complete list of workout gear and clothing brands with links to the individual websites. (Even really good workout socks can work for a stocking stuffer or extra night’s gift!)

Fitness Magazine Subscriptions-Once you really start working out and commit to a healthy lifestyle, you want to keep up with how to continue for a long time. You need the basics, but it’s always fun to find new and efficient ways to shake up your routine. I’ll admit it. I’m a fitness information junkie. I read health magazines, medical journals, food and nutrition blogs and exercise journals daily. Weeding through all the publications out there can be daunting, but a subscription to Oxygen is probably one of the best fitness gifts I’ve ever received! I also love Fitness Rx for Women (and Men), On Fitness, Muscle and Fitness for Women (and Men), and my favorite overall health magazine, Prevention! Unlike many of the “fluff” fitness mags, these all have info you can really use. And….. they're exciting and motivating all year long!

So, take it from someone who not only loves fitness and health, but LOVES buying gifts that people really want; you can’t go wrong with these choices.

"Keep on Snackin..."

I really love sitting down to a great meal, but I have always been a food “grazer”. I was never one who could starve myself all day so I could save the calories for my evening meal. Not only would my stomach start to growl, but I would experience a frightening personality change from the lack of food! Our blood sugar typically dips around three to five hours after we eat, so eating small, frequent snacks keeps the metabolism revved up and helps normalize our blood sugar. Hunger can throw the body into famine mode, which slows metabolism; making it easier to pack on the pounds.

A few recent studies have negated the effectiveness of snacking, claiming that people who snack in the morning gain weight more often than those who snack in the afternoon. The studies cite the food choices as the most significant factor, saying the afternoon snackers eat more fruits and vegetables.

But we really shouldn’t feel guilty about snacking. In fact, most well-planned weight-loss programs allow for snacks to help manage hunger and reduce binge eating since eating a healthy snack can tame your hunger without ruining your appetite for your next meal. Snacking can support diet goals, but only if you are eating because you're really hungry, not just because you’re bored. And, the type of snack you choose also make a big difference in your weight loss and maintenance.

We often reach for carbohydrates when we're feeling down because they help lift our mood by boosting the brain chemical serotonin. While snacking on processed foods like plain bagels and cookies can provide a quick high, it's followed by a sharp low. Good-for-you fruit sugars, honey, low-fat dairy products, whole grains, and many vegetables lift your mood and battle fatigue without the roller-coaster effect.

To keep your energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda, and look for foods that contain complex carbohydrates. They can guard against sugar highs and lows, so you are less likely to succumb to your sweet tooth.

These healthy snacks provide more of a slow-burning fuel than the quick high and sharp drop, and that helps you keep going all day. Having several snacks a day helps banish that post-meal sleepiness that comes from consuming too many calories at one sitting. And, if you include protein in your snack, it gives you an extra mental boost. Foods like fish, meat, eggs, cheese, and tofu contain an amino acid that increases the production of neurotransmitters that regulate both concentration and alertness.

-Foods rich in soluble fiber make for great snacks because soluble fiber leaves the stomach slowly, encouraging better blood sugars and making you feel satisfied longer.

-Snacks should be around 150-200 calories -- just enough energy to tide you over until your next meal but not so much that it contributes as many calories as a meal.

-Snacks need to be eaten slowly, too, just like meals. Don't forget that it takes 20 minutes for your brain to get the message that you are full. Give that message time to work before you decide the snack didn't do the trick.

-Pair complex carbohydrates with protein and a small amount of fat for sustainable energy — and control portions to avoid calorie overload.

Keeping moderation and balance in mind, these are some good, healthy choices:

Fruits and vegetables. Again, eating fruits and vegetables provides a feeling of fullness with little to no fat and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients.

Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, giving you energy with staying power. Look for low-fat whole-grain crackers, whole-grain pretzels, oats and oat bran (make a batch of oatmeal flavored with low-fat milk, a little vanilla extract and cinnamon in the microwave -- or freeze a batch of blueberry oat bran muffins so you can grab one when you need a quick afternoon pickup!), or Orville Redenbacher’s 100 calorie Microwave Kettlecorn-1.5 g fat 3 g fiber 3 g protein.

Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities. A small handful of almonds (about 14 nuts) contains 100 calories, but eat a cup of almonds, and the calorie count jumps to over 800 calories.

Dried Fruits-Trail mix gives you some fiber and carbohydrate calories, but the nuts help round the snack off with protein, fat, and some more fiber. Try to stay away from those that contain sesame sticks or dried banana chips or chocolate chips or M&Ms. Again, watch your portion size.

Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for low-calorie or "light" varieties.

And use some of these tips to make healthy snacking part of your everyday routine:

Prepare healthy snacks in advance. Make your own granola or trail mix to control the ingredients and put in what's good for you! You can also keep plenty of fresh fruit and veggies at home to take on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go. I’m all about the small Zip-Loc bags. When I buy a bag of trail mix, crackers, SkinnyPop, or nuts, I immediately measure out serving size portions and divide them into individual Zip-Loc bags.

Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich or a Mini Babybel Light with nuts or soy crisps also make great snacks to have on standby.

Make it interesting. Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt. Apple slices with 1 tablespoon peanut or sunflower seed butter (you can get individual packets like Justin’s peanut or almond butter) are healthy, tasty, and easy.

Satisfy cravings with healthier approaches. If you love chocolate, try a chocolate Vita Top instead of a chocolate bar. Only 100 calories and 3 grams of fat compared to a chocolate bar with 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you're craving savory snacks, try soy crisps or Skinny Pop.

Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.

Overall, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

It's natural to feel hungrier at certain times, so knowing how much food your body needs to satisfy this hunger is critical. A handful of almonds is great brain food before sitting down to do your checkbook, but a whole bag won't help you add anything — except pounds!

Now excuse me while I continue my “grazing”. After all, it HAS been almost three hours since lunch!

"Ain't No Stopping Us Now..."

In just about a month, I will, again, be in the final year of another decade of life. Didn’t I just have a surprise party to celebrate the beginning of this decade? It can’t be that long ago, because I’m sure I still have the pants I wore to the party!

But, it’s true. Each 10 year span goes by faster and faster, and nothing I do will slow it down.

I think I’m still the person I was before the years started piling up, but I have to admit, many things have changed.

While I used to wake up a 4 AM and finish my workout by 5:30, I now regularly hit the snooze button, and often don’t get there until 9. The good thing about this is that I’ve met a whole new group of people at the gym, and now have a choice of classes at reasonable times. I also don’t fall asleep driving at two in the afternoon, and I can actually stay up for the late night news. I’m also more focused on my workout, and more aware of what I’m doing because I’m fully awake at the gym instead of “sleep-lifting”.

Oh yeah, and the daily high-impact aerobics and step classes I used to take? My knees rebelled, and there wasn’t enough Tylenol to offset the pain. I’ve learned to cross-train aerobically and use my muscles in lots of different ways including dance, spinning and climbing. I’ll still run some short 30 second sprints on the treadmill now and then, but I like being able to walk, so no marathons for me.

I previously had memberships to five different gyms at one time, looking for the perfect class/machine/trainer/locker room, etc. because there was always something about each one that would annoy me. Now, it’s one gym and a much more flexible outlook. If I’m getting a good workout, it doesn’t matter WHO is teaching a class (Do you hear that 8:30 Wednesday spinners?) or which type of cardio machine I’m using. (As a sidebar to this; I also used to bring my IPOD with my own (Funk, Motown, Disco, Rap, Rock) music to a class, JUST IN CASE I didn’t like the instructors’s music choices. I’ve since developed a liking for country, 80’s, salsa, and even metal, based on how the songs have really pumped up my workout in many a class! Thanks to Karyn, Lisa, Beth, and Kim!

It’s the same with my weight-lifting workout. I used to rigidly follow the EXACT exercises on the EXACT pieces of equipment. If someone was on the squat machine and I needed it, or someone was using the cable crossovers, I would stomp and pout until I was able to get on that machine (My former workout buddies will attest to this!). Maybe it’s because I know more about working out, or maybe it’s because I’m becoming more adaptable, but I can always find an alternate exercise that works my muscles in the same way. It’s also helped me open up to all different kinds of equipment like balls, and BOSUs, TRX, and Kettlebells.

So, I don’t see these changes as “giving in” to my years, I see it as evolving. Having a variety of options helps me work my body in different ways, keeping me from “overusing” a muscle to injury. I have a good balance of interval workouts, and can get a better burn in less time. And, best of all, wearing cool new clothes like lululemon Groovepants and an InStride jacket are definitely cuter than the thong leotards, sweatbands, leg warmers, and cut off sweatshirts of the Jane Fonda era!

"You Got the Power..."

So much has been written about how to lose weight, but what happens once we reach our goal? When we initially try to lose weight, we often focus on the final goal as the measurement of our success. “Just 50 more pounds, 30, 10; only 5 more pounds to lose and I’m done!!” But then, that’s where the hard work starts. Penn State researchers found that many of the techniques used by people who successfully maintain weight loss are quite different from those techniques used to first lose weight. And the researchers say that understanding these differences may hold the key to keeping weight off for the long term.

Successful weight loss maintenance has been defined as “intentional weight loss of at least 10% of body weight, which is kept off for at least 1 year”. But maintaining weight loss has traditionally proven to be harder than losing weight, a problem that researchers have chalked up to waning motivation. Many will diet strictly, eating nothing they're not meant to eat, and then, once they reach their goal, they’ll eat whatever they want. The “all or nothing” attitude just doesn’t work. Maintenance requires something in between.

Four specific strategies that researchers identified for successful maintenance were:

-Engaging in high levels of physical activity each week-Walking, resistance training, cycling, and other aerobic exercise for about an hour or more each day. In studies, as dieters decreased their physical activity by more than 800 kcal per week, there was a tendency to regain some weight (McGuire et al. 1999)

-Consuming a low-calorie, low-fat diet and controlling portions-Top staples include lots of fresh fruits and vegetables, especially apples and oranges, berries and melons. Avocado, asparagus; Greek yogurt, egg whites, and organic eggs; low-sodium chicken and turkey breast and almond butter. Skim milk, almond milk, and high fiber foods. Steel cut oats. Condiments like salsa, avocado, hummus, and Dijon mustard; sparkling mineral water and green tea.

-Weighing frequently to realistically see when losses and gains occur (but not more than once a week).

-Eating breakfast (typically cereal and fruit) every day- Consistency in dietary regime appears to be a commonality among successful weight losers. Eating habits were usually similar on weekends and weekdays, although some follow stricter diets during the week as compared with the weekend.

The studies emphasize that both reminding yourself of why you need to monitor your weight, and rewarding yourself for sticking to a diet and exercise plan are key to success!

All of this research makes sense on paper, but what is even more remarkable is seeing these successful behaviors in practice. Dixie Baker, Lesley Oberlin, Lauren Kraus, and Jack Kraus have all achieved a significant weight loss (over 80 pounds and up to 120 pound losses) and kept it off for anywhere from one to three years. Despite age, lifestyle, family, and even gender differences, all of them have similar strategies for maintaining their healthy lifestyle.

Lesley initially lost her weight on Weight Watchers and continues to follow the plan. Although she hasn’t been restricting her eating as much as at the beginning, she goes back to being more rigid with her food when she hits a plateau. Dixie’s first step to losing weight was when she joined Lifetime Fitness. She started reading about healthful nutrition and came across an article in Eating Well magazine about a couple who had successfully lost and maintained a significant amount of weight. The article spelled out 7 strategies that they incorporated into their lives. She started doing what they did and sought input and advice from her trainer. He suggested keeping a food journal which she did. Lauren and Jack both began with the Medifast 5 and 1 program and although they still use some of the Medifast meals in their maintenance plan, they both say it would be hard to go back to the beginning stages of very restrictive eating.

The changes in overall eating habits and how this helps maintain their weight loss is vital to their success. Lesley is much more aware of what she is eating, and measures out portion sizes instead of guessing. She also makes much smarter choices when she goes out to eat. Jack cut out bread, pasta, and white rice, as well as most refined carbs. He eats more regularly and doesn’t go long stretches without eating. Lauren drastically changed the foods she eats. She used to eat chicken fingers and ramen noodles a lot, but now her overall lifestyle and mindset about food has changed. Healthy eating definitely makes her feel better. She eats lots of fresh fruits and veggies, and loves going to farmer’s markets and trying new home-grown produce. She eats healthier whole grains when she has carbs, and tries to stay away from processed food. Dixie never used to eat breakfast, and now she does, always including a lean protein and a whole grain. She also pays close attention to portion size. She eats a LOT more veggies than previously, and makes an effort to prepare several veggies for dinner now. She also gave up soda (diet included) and eats fewer starchy carbs.

To keep on track food-wise, Dixie keeps a daily food journal and records everything she eats. When she’s planning to eat out at a restaurant, she looks up the nutritional info for the menu before she gets there and decides what she’s going to have in advance. That way there are no surprises. She loves to cook and is always looking for new healthy cookbooks to scan for ideas and inspiration. (Some new favorite cookbooks-Slim & Scrumptious, Pretty Delicious, and Master Your Metabolism).Lesley also has a food journal and, for her, that is the best way to keeps her on track. Some weeks she’s not as good with writing everything down, so those weeks she feels she is not as successful. Jack feels that eating similar foods at home helps. Also, eating lunches, and some dinners at familiar restaurants where he knows the food and knows what he can have works well for him. Weighing in weekly and writing what was going on that weekend (Birthday celebration, vacation, working out more) helps him see why he gained or lost that particular week, and what changes he needs for the new week. Lauren eats many of the same foods during the week, and varies them on the weekend “The real difference,” she says, “is I now know when I’m eating healthy or not healthy. I’m aware of what is good for my body and what isn’t”.

They all have certain foods that help them get through the day without craving the “bad” stuff. For Lesley, it’s fruits, veggies, coffee, Skinny Pop, Vita Tops, 100 cal packs, and cheese. Lauren gets by with fresh fruit, Special K, Vitatops, Turkey breast, cottage cheese, 1 square of Dove chocolate, or as we call it in my house, “emergency chocolate”! Dixie loves Chobani Greek Yogurt. fruit, 1 tablespoon of peanut butter (a lifesaver on more than one occasion), and of course, a small piece of dark chocolate. Jack loves nuts, fruit, Medifast bars, Medifast snacks, and lots of veggies and soups. He does allow some slack when he goes out of town. He prepares for it ahead of time and gets back on track when he returns.

For all four, the exercise component is crucial to their continued success. Dixie says at first she exercised just to lose weight, now it’s a habit, and if she can't go to the gym for some reason, it just feels wrong and she misses it. She’s also motivated by the great friends she has made at the gym. She says, “I have 2 friends who encourage and push me and I love that!!!” Lesley says feeling better about herself after she works out and knowing that the feeling after is worth it. (Even though some days she says it’s hard to get motivated to start)! Lauren says working out helps in so many ways. She feels stronger and healthier and can really see her improvement. She likes the “accountability; being there for my workout partner definitely helps get me there”. She loves the variety of classes, strength training and circuit workouts, and enjoys sharing new workouts she’s learned. “Showing someone else an exercise helps me work harder”. Jack knows he needs to work out regularly to help keep the weight off, and knows he’s stronger and in better shape now than when he was younger.

They all have little tips or strategies that help them stay motivated, too. Dixie has strength workouts written out on note cards, so she can just flip through her cards and select a workout. On the ring clip with the workouts is a photo of her taken 30 days before she started her weight loss journey. She keeps it there as a reminder of how far she has come. Lesley says that old pictures definitely help her as well as people who haven't seen her in a while remarking about her weight loss. Jack says when people comment on his weight loss, it keeps him going. Also, he now really enjoys shopping and being able to buy the kinds of clothes he wants. Seeing old pictures reminds him that he doesn’t want to go back. Lauren made a progression of pictures from right before she started her weight loss through her current weight. It helps her see each stage of success and how difficult it was to get to each stage, and serves as a reminder that she wants to maintain her success.

Their suggestions for those who have hit a plateau:

Dixie-“Ignore the scale for a while. Just don't step on it for a month or more. My trainer is not an advocate of me weighing all the time. While you're ignoring the scale, make sure what you're eating is on target. And keeping working out and maybe try changing up a few things. Try a new class. Maybe try a new machine. Try increasing the level on the Octane or increasing the incline on the treadmill. Because I have hot a plateau several times, I am a firm believer of just continuing to do all the right stuff and just push through and eventually the scale will respond"

Lesley- “Working out more often, writing things down, new recipes!”

Jack- “Keep trying. When you have a down week, don’t get frustrated. Just get back on track and do what you need to do"

Lauren- “Allow room for indulgences on special occasions or trips, but in moderation. And, don’t beat yourself up if you indulge; Just get back on track"

Moreover, they all have the research to back up their practices. One of the most important findings was that people who were successful at weight loss maintenance for 2 or more years had a nearly 50% greater chance of keeping the weight off. They found that the added length of time provides individuals with opportunities to acquire, practice, and refine long-term coping skills associated with weight loss maintenance (McGuire et al. 1999). Each additional year of maintenance increases the odds for continued success, proving that long-term weight loss success is a reality that can be attained with determination and watchfulness, something Lesley, Lauren , Dixie and Jack can all attest to!

"Ch-ch-ch-ch-changes..."

I’ll admit it. I wasn’t the easiest child to raise. My mother says she wanted to ship me off to a faraway land from the ages of 13 to 24. But over the years, she has worked hard to see me as the person I am today; not the selfish teenager of many years ago.

Unfortunately, I’ve recently been in situations where people from my past still want to see me for the flawed behaviors I’ve worked so hard to overcome. Sometimes people we grew up with only want to see us in the way that gives them the upper hand and, are easily disturbed when our actions challenge that.

It’s not always easy getting others to see beyond who you used to be and accept the changes in your way of life. In fact, sometimes it’s just the opposite. This is especially true when it comes to weight loss and adopting a healthy lifestyle.

David L. Katz, MD, MPH, director of Yale University’s Prevention Research Center and author of The Way to Eat, lists some things that people often say or do to throw you off course:

• “Fear” for your health. “What’s the matter — you are wasting away. Are you sure you aren’t losing too much too fast?” Or: “Are you sure that diet won’t raise your cholesterol?”
• Acting insulted. “You don’t like my pot roast all of a sudden? You’re too good for my cheesecake?”
• Mixing up food with love. “You don’t come to dinner — you don’t love me anymore.”
• Making you an outsider. Katz says this sometimes happens among co-workers. “You can’t eat Mexican because of your diet, so we will see you after we go out.”
• Leaving food around. The big candy dish on the receptionist’s desk in an office of dieters.
• Making up special holiday rules. “It’s your birthday — one piece of cake won’t hurt!”
• Imparting discouraging news. “I am so proud of you for trying this, even though you know that 95% of people fail to keep the weight off.” Or: “It’s not my business, but don’t runners get a lot of injuries?”
• Volunteering amateur psychoanalysis. “You know, you don’t seem to be as funny since you lost weight.”

When you make a commitment to get fit through diet and exercise, it creates big changes in your life—changes that you welcome. But if your friends and family aren't in the same mode of change, they can be oblivious, jealous, and uncomfortable with your changes. Some people, even people who care about you, will have a hard time if your new lifestyle interferes with theirs.

As with other behavior changes, your weight loss can trigger all kinds of fears and emotions in those around you They might feel guilty. While you're losing weight and getting in shape, they're not. If they can tempt you to "fall off the fitness wagon", it means you’re "normal" again, and that makes them feel good about the status quo.

Sometimes they just don’t understand. If they’ve never had a weight problem, they might not realize how hard you’ve worked to get where you are. They think it’s "silly" for you to worry about what you eat.

And sometimes it’s just selfishness on their part. They miss the old you. The FOOD you. The one who brought donuts and cookies to work, or the one who spent many after-work "happy hours" drinking and gorging on nachos and chips. The one who was always up for a rich, calorie laden dessert. Maybe you’re spending more time in the gym and have less free time for them, so maybe they’re afraid to lose you.

Even worse is when you feel like you've changed and no one else acknowledges it. You've done a lot of new things, you've put a lot of work into yourself, and you feel like a different person. But everyone still treats you the same way.

The efforts of other people to get in the way of your success are a sad truth when it comes to dieting. There will always be people who, consciously or not, will try to keep you from having it all. Changing behavior and breaking habits can be hard, and when we get negative reactions to our new ways, it’s easy to give up

The Center for Weight Loss Success in Newport News, Virginia suggests the following strategies to help curb the sabotage:

*Don't get in your own way-You're in control of your behavior.
* Be assertive with family and friends-Explain your goals in a heart-to-heart talk and ask for their help.
*Don't go crazy on vacation or at parties- Focus on socializing, not eating.
* Change your co-workers-Offices tend to celebrate often with cookies, cake or donuts. Tell co-workers you're trying to change and ask if they want to join you. If that doesn't work, avoid the break room and bring your own meals and snacks.
* Protect yourself-Identify situations that might ruin your progress and think about avoiding them until you've formed new eating habits.

Most importantly, you will actually have more personal power if you quit worrying about how others react to you and change how YOU see yourself!

"My Plate Runneth Over..."

With the debut of “My Plate”, USDA officials have created a model to replace the confusing and outdated “My Pyramid” The pyramid was overly complex and tried to communicate too many different nutrition facts at once. Robert C. Post, the USDA's deputy director of the Center for Nutrition Policy and Promotion believes Americans are looking for simple and clear directions about what to eat. "There is a need to provide a simpler approach to empower consumers in knowing about healthier choices," he said.

"My Plate" — a simple circle divided into quadrants that contain fruits, vegetables, protein and grains, gives diners an idea of what should be on their plates when they sit down at the dinner table and comes with an accompanying website.

The hope is that "MyPlate" will help navigate consumers through a maze of confusing nutritional dos and don'ts. Instead of trying to decipher food labels, busy shoppers can stick to the basics by dedicating half the plate to produce, 1/4 to protein, including meat, poultry, seafood, eggs, soy, and beans and 1/4 to grains such as rice, bread and cereal. Today’s parents don't have the time to measure out exactly three to five ounces of chicken or look up how much rice or brocoli is in a serving. But they do have time to look at their kids' plates. And as long as they're eating proper portions, with half of their meal fruits and vegetables along their lean proteins, whole grains and low-fat dairy, then they’re good.

In The Huffington Post, Dr. Andrew Weil says, “The new, simple, plate-shaped graphic is split into four sections: red for fruits, green for vegetables, purple for protein and orange for grains. A separate blue section, shaped like a drinking glass, represents dairy foods. I like the fact that the green section is largest, providing a visual reminder of the most fundamental nutrition truth: Vegetables, the foundation of a healthy diet, should fill most of a plate at every meal.
Marion Nestle, nutrition professor at New York University and consumer advocate, says the plate "is a huge step forward. I love it that the messages begin with 'enjoy your food!"

So,how does that translate to your table? Well, first of all, you need to spend a little time educating yourself as to what constitutes lean protein, whole grains, even veggies and fruit. (No, French fries are not a vegetable and gummy bears are not fruit). The “My Plate” website allows you to click on a section of the plate for a complete list of foods that fit the bill. Each category has a printable list that you can use to menu plan and grocery shop.



Figure out which foods in each category you actually like eating, and then buy and prepare the food in appropriate portions.

For your proteins, (Lean beef, pork, boneless, skinless chicken, fish, tofu, eggs) have the butcher cut and trim chicken breasts into 4-5 ounce pieces and buy only enough lean, ground beef for the servings you need. Cut the fish into 4-6 ounce portions before you cook it and serve only that portion on the plate. No family style or buffet.

With whole grains, again, look through the list, pick few you enjoy eating, and prepare only enough for your meal. Choose smaller potatoes and measure whole grain pasta carefully.

Veggies are your bonus and you can have more of your favorites. (and your kids’ favorites), like broccoli, green beans, asparagus, red peppers, cauliflower, carrots, beets, brussel sprouts, and squash. Steaming is effective and roasting really brings out the flavor of most vegetables. Fill a spary bottle with olive oil and lightly coat the greens rather than covering them with heavy sauces. Salads fill the role too, but serve a measured out portion of dressing on the side.

Same with fruits. Cut up melons or add berries, apples and pears to the plate. Choose ripe, fresh fruit that tastes delicious on its own without the need for added sugar or fruit dip.
Pick the veggies and fruits in colors with the most nutritional benefits. Many options can be found at:

Dairy is found at the side of the plate with the suggestion that low-fat dairy products provide the most benefit.

Once you have an idea of the suggested foods, list each category and write down the foods you and your family will actually want to eat: 4-5 different whole grains, 6-8 kinds of veggies, 3-5 types of protein, and 4-5 seasonal fruits and dairy. Use the list to shop for food and then mix and match for each meal!

Most of us are going to fluctuate a bit on the actual divisions on our plate, but it never hurts to have a visual reminder of what you should be eating!

"She's Got a Ticket to Ride..."

Spinning, or indoor cycling, was created by world-class cyclist "Jonny G." Goldberg as a convenient and quick way to train for races. In 1989, he and John Baudhuin opened the first spinning center in Santa Monica, California and then developed a program to certify other spinning instructors.

When Spinning first came to St. Louis back in the 90s, my tiny little gym decided to take half of our already tiny aerobics room to put in a Spinning “studio”. They painted the walls black, added extra loud speakers, put in about 10 bikes and NO ventilation. The instructor claimed to have been the one who brought Spinning to St. Louis. He asked our names and, seeing that as a sign of friendliness, I looked forward to class.

Then he sat down, and said he was “gonna kick our a#@s!” and I found out that he wanted our names so he could say, “So (insert name), if you didn’t want to work, why did you come to class?” and “(Insert name), are you sure you had your coffee this morning, because EVERYONE in class is pedaling faster than you!” The class went from personal insults to how fast he could make us pedal to how loud he could turn up the music!

That gym eventually went out of business and, although I’d like to blame it on the class, I realized that it wasn’t Spinning I didn’t like, it was the way it was presented. Whereas in earlier classes, they had us pedaling until our legs turned to Jello or we had a heart attack, the newer classes (and MUCH better instructors) actually pay attention to and coach individual levels of endurance, and work ALL of your body in a variety of ways!

Almost every gym offers some sort of Cycle/Spin class. Some are so popular that you need a line pass to get in, but typically, there are a number of different classes offered throughout the day, and if you’ve never tried it or haven’t done it for a while, you might want to give it a whirl (No pun intended, but that was funny)!



One reason is that Spinning burns serious calories (sometimes up to 600 in an hour) and gives you an incredible aerobic workout that gets your heart pumping. It also tones your quads and glutes in a way walking just can’t! And, unlike many aerobics classes, you don’t have to be especially coordinated to follow along! Your instructor leads you through the ride, but you are in control when it comes to your pace. You can get through a spin class, regardless of your fitness level, by adjusting your pace or the tension knob on the bike. Remember, no matter how hard the instructor is pushing, your workout is only as hard as you make it.

So, if you’re ready (and as my spinning instructor says, “You were born ready!!”), get to class early if it’s your first time. Good instructors will help you adjust your bike and seat and show you how to add or reduce tension on the wheel. You can set your seat height so your knee is slightly bent at the bottom of the pedal stroke. Set the handlebars so that they are about level with the seat. When you lean forward and place your hands on the bars, there should be a slight bend at your elbows.



You do not have to wear spinning shoes to take a class but try and wear shoes with a stiffer sole and good ventilation. The shoes made just for cycling have a very stiff sole that enables more powerful pedal strokes, and clip on to the pedals, which facilitate a push/pull action and more efficient pedal strokes. The only other equipment you need is a full water bottle (a very LARGE one), and two towels, one for wiping away sweat and one for draping over the handlebars (so your hands don't slide around). I also highly recommend that you get a heart rate monitor (for all of your workouts!) since your heart rate indicates how hard you are working in class. (And when you are working TOO hard!)

Usually you want to get your heart rate up to your aerobic threshold, (commonly referred to as your AT) which is 180 minus your age. If you’re especially fit, you can add 10 to that number. Then, from that point you work and recover based on the instructor’s directions. The overview below is similar to charts used at gyms to help you determine which zone you should be working in. The heart-rate training zones are based on your individual AT. (The following overview comes from the Lifetime Fitness website. If you are a member, trainers can test your aerobic capacity to see which zones you should be working in)

Zone 1 is Easy. Use this warm-up and active recovery zone to begin and end your workout, and when you’re fatigued, sore or overtrained. Your heart rate is 60 to 70 percent of your AT, and you generally burn more fat calories than carbohydrates.

Zone 2 is for aerobic development and requires a medium effort. In the aerobic development zone (70 to 90 percent of your AT), you build your aerobic base and efficiency, which improves your overall conditioning and endurance. In this zone, you are typically still burning more calories from fat than carbohydrates.

Zone 3 is for aerobic endurance. Just below or at your AT (90 to 100 percent), the aerobic endurance zone is where your body begins to use an equal combination of fat and carbs as a fuel source and creates a higher caloric burn rate. This “hard” zone challenges your cardiovascular system and results in improved endurance and cardio efficiency.

Anaerobic Threshold-(see above)

Zone 4 is for anaerobic endurance and you work hard. The anaerobic endurance zone (100 to 110 percent of AT) raises your AT and increases your tolerance to lactic acid, training the body to reuse it as an energy source. In this zone, your body primarily uses carbs for energy.

Zone 5 is for speed and power where you give an all out effort and it is extremely hard. In this zone — the most difficult of all — you put in an all-out effort and intensity for short intervals that challenge your body to reach its full athletic potential. Carbs are nearly the sole fuel source. This level of exertion is extremely difficult to maintain for more than a few minutes or even seconds.

You’ll hear some instructors call out moves such as a seated or standing flat (usually a faster pedaling pace like on a flat surface), a seated or standing climb (with lots more resistance), and jumps (transitioning in and out of the saddle in a smooth, controlled movement). The “standing flat” is actually more of bent over grip because, as my favorite instructor always tells us, “Have you ever seen anyone standing up on a bike while racing down a hill?” (BTW, the answer is “No!”) Usually the cadence of your move goes along with the music being played, making it easy to follow along to the beat. (Thanks Karyn)



Some gyms opt for rides that are pre-choreographed programs like Les Mills, RPM. The classes are the same each time for a period of 12 weeks or more depending on when the instructors learn the next session’s routines. However, my current gym, Lifetime Fitness, schedules different types of rides throughout the week. The instructors plan each class to work the different areas. It’s a great concept because you can work on different levels and not get bored with the routines!

The different types of rides listed on the weekly calendar are:

Aerobic Endurance- a ride that is meant to increase aerobic capacity and improve endurance. You work hard at more of a fat-burning level, but you only let your heart rate go up to anaerobic threshold (remember, AT?).

Anaerobic Threshold Intervals-push and pull anaerobic threshold through different length intervals, working up in the higher zones throughout the ride.

Hills-Anaerobic ride focusing on muscular strength and power in legs.

Speed play-works on neuro-muscular pathways with changes in cadence (speed) and load (bike tension.

Mixed Intervals seem to be pretty much instructor’s choice!

In addition to the various rides, many gyms (including Lifetime) offer different cycle “fusion” classes. Something like “Cyclates” or “Zumba-spin” might be taking it too far, but an extremely popular class is Cycle and Sculpt, a class that a former instructor brought to the club. The enthusiastic and fun Lisa says it’s the best of both worlds, “you get your 40 minutes of intense Cycle cardio in and then 20 minutes of sculpting, working every major muscle group. Because the ride is only 40 minutes opposed to 60 minutes generally you keep the ride in Zones 3 and 4, with a few quick recoveries back into Zone 2”. For the sculpting portion of the class, she uses bands, weights, and mats for core exercises on the floor.



Of course, the class is only as stimulating as the instructor, and my daughter and I have been lucky enough to find that at Lifetime! We work hard but we have fun!! Whether it’s discussing American Idol eliminations or dressing up for the royal wedding, while still burning those cals (483 today!!), I’m glad I’ve gave Spinning another chance! (And so should YOU!)

"(B)eat It..."

I grew up in a house full of skinny people. Really. My mom had a figure that the entire community envied, my brother just grew taller; not wider, and my dad ate a diet of food that would make any present- day nutritionist run for cover (yet he was as thin as a rail)! I, however, took after our relatives with slow metabolisms and big hips!

My mom grew up with 10 brothers and sisters, so she was just happy to have any food, and overeating was never an issue for her. Mom and Dad were pretty clueless about nutrition and had never dealt with a weight problem. These days, dads are a little more in touch with their children’s issues. But back then, my dad was dead serious when he looked at me and said, “You know, you really should lose some weight!”

Well, “DUH!!!”, Our pantry was stocked with Wise potato chips, Mallomars, and Hostess chocolate cupcakes. There was only butter and full fat milk in the fridge and my dad regularly took us to a dive called the Toddle House for bacon. eggs, and waffles! Of course I was overweight; but no one else wanted to change the way that they ate!!

Although it seems that things have changed when it comes to nutritional awareness, I still hear the same complaints from clients who watch what they eat, but live with people who don’t!

According to Nancy Restuccia, MS, RD, people who don't have issues with food frequently don't realize the level of temptation experienced by people who do. So it's up to the dieter to make his or her feelings known. While it may seem that your partner or other loved one is deliberately tempting you by bringing home that quart of premium ice cream, experts say their intentions are probably not what they seem.

However, if you want your family on your healthy eating side, you can try to frame it as a positive: Eating healthy is not about eating bland, boring food or about deprivation; healthy eating can be delicious. On the NBC show, “America’s Next Great Restaurant,” one of the contestants had a food concept called “Saint and Sinners” which had a decadent and healthy version of the same dish. You could try that in your house, or you could get everyone on board with eating well.



Focus on all the foods you’re trying to eat more of, and it will become second nature to them as well.
Simple,yet vital changes to ingredient choices is the key. One way to get your significant other and/or family on track is to learn the art of ingredient substitution:

-Use no-fat yogurt in place of mayonnaise in coleslaw or salad dressing, use skim milk instead of whole milk.

-Make lasagna with low-fat cheese instead of whole milk-cheese and with eggplant and zucchini as a substitute for the noodles.

-Instead of high-fat ground chuck, try lean ground turkey.

-Replace whole milk with low-fat or reduced dairy.

-Get rid of the sugary cereals and replace them with naturally sweetened , higher fiber cereals.

-Switch out flour tortillas and white breads, and even pastas, for whole grain varieties.

-Choose natural, reduced-fat cheeses rather than high-sodium processed ones.

-Roast or lightly sauté vegetables for more flavor and fewer calories.

For example, let’s say your family loves burgers and fries. Replace the processed buns with sandwich thins, use ground chicken breast or turkey breast or reduced fat beef. Instead of deep fried potatoes, make baked fries with sweet potatoes or even butternut squash.

Even fried chicken and mashed “potatoes” can get a makeover and still please everyone. By soaking chicken breasts in buttermilk and then using egg whites and seasoned panko crumbs for the crust, the baked version comes out moist on the inside and crunchy on the outside. Cooked cauliflower and parsnips can be mashed with a little olive oil for the same taste and consistency as high-fat, high-carb mashed potatoes.

Some additional ways to get everyone on board are to make fruit and vegetables visible in your home. Seems obvious, but studies have confirmed that households that have fruits and vegetables available for meals and snacks eat more of them. Naturally low in fat and calories, fruits and veggies are full of fiber to help a dieter feel satisfied. If you make the changes gradually over a few weeks' time, your family may not even notice the difference.

Also, watch the portion size when cooking. Kathleen Daelemans, chef and host of the Food Network's TV show Cooking Thin, advises people to only make enough food to feed those sitting at the table. For example, if you have four people for dinner, that means 12 to 16 ounces of meat. And look at healthy recipes with your family. When they see recipes for healthy foods that look yummy, they’ll be more willing to give them a try.



Even Top Chefs have learned this. Manhattan chef Michael Psilakis lost weight by using new ways to enhance flavor. Instead of heavy oils, butters and sauces, he uses herbs, citrus and juices to boost flavors. Houston-area chef Ronnie Killen, lost 215 pounds by reducing his portion size. And Atlanta chef and Top Chef masters winner, Richard Blais, jump-started his 60-pound weight loss by following a vegan diet for 30days. It made him aware of how fatty, sweet and salty his food often is. That led him to create his veggie burger, which gets its meaty flavor from dried porcini mushrooms.

Top Chef Masters featured remakes of high calorie, high-fat dishes that had been a favorites of the current Biggest Loser contestants before they lost weight. The challenge was to make the same dish with significantly fewer calories, fat and carbs, but still keep it flavorful. Some were successful and some were not, but working with your family like the chefs worked with the contestants can help you create dishes that are to everyone’s liking!

Check out these sites for recipe makeovers:
http://www.hungry-girl.com/
http://www.eatingwell.com/healthy_cooking/recipe_makeovers

It’s also important for you to let those in your household know which foods are difficult for you to resist. A solution might be to allow yourself a taste or so everyone in a while, but keep the temptations in a cabinet you don't normally use, or a refrigerator in the basement or family room. If it's harder for you to get to it, you'll be less tempted to overindulge. (If only my mom had hidden those chocolate cupcakes!!!)



If you make eating well a lifestyle, not a short term punishment, you’re more likely to see success in your efforts and get the support you need from your family!

(Next post we’ll talk about how you can go out to a restaurant together and still eat healthfully when others are “indulging”!)

"Everybody Dance Now..."

Dancing has always been the best workout, stress-relieving, and fun activity for me. My husband and I dated during the Disco era and for the first time in my life, I could actually eat what I wanted to and burn off the calories dancing at night! When we go to weddings, parties and celebrations, I’m rarely at my table when the band or DJ are playing upbeat music. My parents loved to dance and my kids do too, so finding a workout class that involved dance made a lot of sense to me!

In the 80s and 90s, aerobic dance classes were the rage and I went whenever I could go; sometimes in church basement halls, sometimes at school gymnasiums. I would search for the classes that fit my schedule. Then I’d drag my kids with me and let them play on the playground while I got in good sweat with other like-minded moms, dancing away the stress of work and family!

With so many new types of fitness classes, equipment and routines, I kind of got away from the dance aspect of fitness, but over the past few years, that feeling of fun is back.

And it’s not just me who feels this way! Dancing serves as a great form of aerobic exercise, providing cardiovascular conditioning which the National Heart, Lung and Blood Institute (NHLBI) says lowers risk of coronary heart disease, decreases blood pressure, and helps with weight management.

Dancing is also a weight-bearing activity, so it can improve bone density (reducing the risk of osteoporosis), as well as improve muscle strength, coordination and balance. Dancing also helps to reduce stress and chronic fatigue, improve energy and mood, and increase self-esteem and confidence. A study done by the New England Journal of Medicine found that dancing can play an important role in successful aging by improving memory and lowering the risk of dementia.

Anyone who has been in a gym in the last few years has heard of Zumba. Beto Perez created this Latin-based dance workout quite by accident, as the story goes. One day as he rushed out of this house to teach his aerobics class he forgot his regular music tapes. As soon as he realized this, he grabbed some Latin music tapes that were in his car and began teaching the class to this music. The class exploded and became the most popular class in Colombia. He named this class "Rumbacize. The hour-long classes alternate easy-to-follow fast dance moves with slower ones for an interval-training workout that tones muscles and burns hundreds of calories. When the music starts pumping salsa, merengue, reggaeton beats, people forget they’re exercising.



Zumba has certified instructors all over the country and you can probably find a class in most gyms or studios. Many gyms also offer their own versions of Zumba and many also have instructors with very strong dance backgrounds who teach a variety of Latin, fusion, and dance based workouts. If you’ve ever tried a class, I’m sure you have your own favorite teachers. I go to a gym where I’m lucky enough to take classes from two amazing instructors; both of whom have a dance background that would rival Beto’s!




Kim Bolourtchi, who teaches Zumba and Salsa dance classes at Lifetime Fitness West County, is a competitive ballroom dancer and currently competing in International Latin. She and her partner have won competitions in Chicago and Nashville, placing first in all five Latin dances. She’s also an attorney and a mom, but when she teaches her classes, she’s all dance. Her classes combine different steps in Latin dance, Hip-Hop and even some disco moves. Each segment is easy to follow and she changes things up with every song. Her classes have a devout following because she makes everyone feel good being there! She has even hosted Salsa night at the gym with all members learning the dances together in a party-like atmosphere. Kim is currently teaching at Lifetime, but check back for other events she may be working on!(Kim just told me that she is going to host a Salsa Date Night at Lifetime on May 13th, 7:30-9:30 pm. $35/couple for members, $40/couple non-members. If you're interesred, email me at hkraus52@gmail.com and I will get you the information)



Joe Elvis Alway-Baker also teaches Latin Fusion dance at Lifetime. His style is different from Kim’s, but just as infectious. He has worked in over 500 shows, either as an actor, dancer, singer, choreographer, director or producer; including Paul in A Chorus Line , Bernardo in West Side Story, FOSSE, Kenekie in Grease, Jose 'Joe' Vegas in Fame,and Angel in RENT. His classes use a combination of all Latin dance styles such as Salsa, Rumba, Tango, Samba, Cha Cha, and Merengue as well as African Rhythm, Bollywood, Hip-Hop, Bomba, Jazz, Jive, Ballroom and Musical Theater choreography. The name of his dance company is FUEGO4Fitness, which means Feel Ultimate Energy & Great Obsession For Fitness. He teaches a more choreographed style where each move repeats and adds on to the previous moves. The result is a dance routine that he has had his students perform in a group. he even has his class perform the routines at a variety of community events. In november of 2010, his whole group of different dance classes performed "Thriller" (And, by the way, Joe was actually in the original "Thriller" video!)

After having cancer in 2003, Joe looked for ways to stay healthy and that’s when he began to add fitness, positive thinking, good nutrition, cardio, aerobics, and fun choreography to his life. Today, he travels to different schools and gyms demonstrating the Fuego4Fitness technique. In his classes, he motivates people to think positively. He helps them with their weight loss effort while teaching them to believe in who they are. After every class, Joe stays for a group or one on one talk, or just to help someone review a step they didn’t quite get because he believes his classes are also about companionship and friendship.


You can check out his classes at Lifetime Fitness or other classes and events on his website:

http://joealwaybaker.webs.com/fuego4fitness.html




I do my best to make it to a few classes each week and always have fun (along with burning LOTS of calories!) Check out Joe and Kim at lifetime Fitness West County. If you’re not a member yet, contact Mary Dye at 636.591.2617 for a pass to see the facility.

Or just check out the schedule at your gym. I’d be surprised if they didn’t have some form of Zumba or Latin dance on the group fitness schedule.
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"Faaaaannnncy Colors...."

While watching one of the hundreds of fast-food commercials on TV, it dawned on me that the most colorful element of most of these foods seems to be the box!

Honestly, the combination of tan chicken fingers, pale brown burgers, beige French fries and white potatoes is about as dull and unappealing as the carbohydrate/preservative coma that eating these foods puts you in!

For me, eating is about not only about taste and smell, but sight as well. A more colorful plate is more appetizing, and as studies show, significantly more nutritious!! And the best foods to get your “colors’ from naturally are fruits and vegetables.

The pigments responsible for plant color belong to a class of chemicals known as antioxidants, and plants make antioxidants to protect themselves from the sun's ultraviolet light. (ultraviolet light causes free radicals to form within plant cells which can begin to destroy parts of the plant). Antioxidants stop free radicals in their tracks, shielding cells from harm. And typically, an intensely colored plant has more of these protective chemicals than a paler one does.

According to ADA spokesperson Karen Ansel, “Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients…”.




Green produce gives you all-day energy and may help promote healthy vision and reduce cancer risks. Fruits like avocado, apples, grapes, honeydew, kiwi and lime,and vegetables like artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach are great choices.




Orange and deep yellow fruits, such as apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple, and vegetables like carrots, yellow pepper, yellow corn and sweet potatoes, can detoxify your body and help generate power. They contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.




Purple and blue options, including blackberries, blueberries, plums, and raisins, along with eggplant, purple cabbage, and purple-fleshed potatoes, can improve your circulation and may have antioxidant and anti-aging benefits and help with memory, urinary tract health and reduced cancer risks.




Red produce, like cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon, and beets, red onions, red peppers, red potatoes, rhubarb and tomatoes, are a great source of protein and can help vision and immunity and may reduce cancer risks and maintain a healthy heart.

Even black foods, because of their intense “color”, have nutritional benefits. Black sesame seeds are rich in calcium, iron, magnesium, proteins and fatty acids; The acetic acid in black vinegar reduces hypertension, LDL cholesterol and improves blood circulation; black soy is rich in proteins, fiber and anthocyanins; and Vitamin B, Niacin, Vitamin E, Calcium, Magnesium, Iron and Zinc are found in much higher levels in black rice compared with white rice.

Eating is a multi-sensory experience, and what you see in front of you prepares you for what you are about to smell and taste! Soo do yourself a favor and add some color to your plate. Doing so will add more years to your life!
For more info, check out www.eatright.org/nnm