Make Mine Melon!

By Denis Faye

There's nothing bad about melons. They're yummy, they're super good for you, and they're one of the most social foods around. No self-respecting summer picnic would be complete without a big ol' watermelon. In fact, Americans purchase 3 billion pounds of the big green yum-balls annually. Everything else on the checkered tablecloth might be a nutritional nightmare, but nestled between the ambrosia and the macaroni salad you'll always find those big slices of sweet pink vitamin C-packed goodness, secretly supplying hungry partygoers with an abundance of vitamins, minerals, and carotenoids.



In truth, I probably don't need to explain why you should be eating everyone's favorite summer fruit, 'cause you're gonna eat it either way, but we're all food nerds here, right? So let's take moment and learn a little more about melons.



Melonology 101

You can buy melons in the grocery store year-round, but they're in season in America in the summer, so save your consumption for that season, and make sure you buy local. There are a couple of reasons to do this. First, once a piece of fruit is picked, it starts to lose nutrients, so not only do melons shipped from Central America tend to be mealier in texture, they're also less nutritious. Second, imported melons are more expensive.



You can store a melon at room temperature for a few days. Refrigerating it will help the nutrients last longer, but you lose flavor, particularly with cantaloupes. Once you've cut it open, all bets are off. Seal that melon and store it in the fridge. It should last about a week.



And even though you're probably not going to eat the rind, give your melon a good washing before cutting it up, so you can avoid any dirt, residues, or pesticides (if it's not organic) that might get into the flesh when you cut it.



While the watermelon is arguably the rock star of the melon world, having recently been rated the second healthiest fruit around by the Center for Science in the Public Interest (behind guava), it's just one of dozens of melon varieties. Let's discuss a few.



Watermelon

Actually, the watermelon is the only melon that's not a member of the Cucumis genus. It's a member of the genus Citrullus—which totally matters, right? Anyway, why did the CSPI go nuts for watermelons? They're loaded with vitamins and minerals, including vitamins C, A, B6, and B1, as well as potassium and magnesium. More importantly, they're loaded with carotenoids, pigments existing in plants that give them their vibrant colors. Carotenoids also have beneficial effects on those who eat them, including protecting cell walls from free radicals, improving your immune system, and helping to maintain reproductive health.



One of the most prominent carotenoids in watermelon is the cardiovascular-system-enhancing lycopene, which is usually associated with tomatoes, even though watermelon contains a much higher concentration by volume.



Haters sometimes criticize the watermelon for its lack of fiber. While this is true, it's fairly irrelevant. This fruit is incredibly water- and nutrient-dense, meaning you get a lot of vitamins and minerals for very few calories. One cup, which works out to about a pound of fruit, is only 49 calories.



Furthermore, I defy you to show me anyone who's ever gotten fat from eating watermelon.



Picking a good watermelon is easy. As is the case with all melons, once it's been plucked from the vine, it stops ripening, so don't buy it hoping it'll improve. According to The World's Healthiest Foods by George Mateljan, there are two tricks to identifying a ripe watermelon. First, the "ground spot," where it rested in the dirt, should be yellow. If it's green or white, it's probably not ready. Seedless watermelons sometimes don't have ground spots, so this doesn't apply to them. Second, give it a thump. If it responds with a dull thud, that's good. It if sounds hollow, put it back.



On final note, if you're concerned about the genetic modification factor when it comes to seedless watermelon varieties, don't be. They're hybrids, meaning they're a cross between two types of melon. No genes are manipulated in the making of this summer treat.



Cantaloupe

My grandmother used to say, "Cantaloupe—'cause we're already married!"



Bwahahahahaha! [Wipes tear from eye.]



Okay, now that I've gotten that out of my system, let's talk about the fruit the CSPI ranked as the eighth healthiest fruit. The cantaloupe, as we know it, is actually a muskmelon. Real cantaloupes are grown in France and rarely make it to the states. Whatever you want to call them, they're packed with vitamins C, A, B3, B6, and B9, as well as potassium. Unlike watermelons, they have a little fiber, a little over 1 gram for a 56-calorie, one-cup serving.



They're also a good source of carotenoids, particularly beta-carotene, which you'll also find in carrots. Are you seeing the pattern here? Remember how I said carotenoids are pigments? Cantaloupes and carrots are both orange. Watermelons and tomatoes, with their lycopene, are both red.



Cool, huh?



Cantaloupes stop ripening when picked, but unlike watermelons, the tap test should sound hollow. They should have a subtle, fruity smell. If a cantaloupe smells too strong, it's probably overripe. Also, the side opposite the stem should be slightly soft. Other than that, there should be no bruises or odd spots.



The only real downside to cantaloupe—and it's a weird one—is that people with latex allergies sometimes react poorly to them, so look out for that. Who knew?



Honeydew

Although they're still yummy, honeydew melons fare poorly from a nutritional standpoint when compared to their pink and orange brethren. That one cup of cubes has 61 calories and 1 gram of fiber, but the vitamin C is only about half that of cantaloupe, and there are also much lower amounts of other micronutrients, although there's still a pretty good amount of potassium.



The carotenoid that gives honeydew its green hue is zeaxanthin, which promotes eye health. You'll find even more impressive amounts of zeaxanthin in almost all leafy greens.



You determine whether a honeydew's ripe the same way you find a good cantaloupe. Hollow tap, fruity smell, and no soft spots.



Casaba

Although it's less well known, I thought I'd mention the casaba, because of the special role it plays in the melon world. While nowhere near as nutritionally dense as the melons we've discussed previously, the casaba still features a nice little hit of vitamins C and B6, plus some potassium. Casabas also tend to have slightly more protein and fiber and less sugar than other melons, which gives them less of a glycemic load. In other words, they might be considered a "low-carb" fruit.



Though not as flavorful as some other melons, casabas have a long shelf life, which is convenient. The ripeness smell test doesn't really apply here, as they have no aroma, so look for color instead. The outer skin on a ripe casaba will be bright yellow.



Which melon is right for you?

The answer? Any of them. Hoewever, if after reading all this, you're stuck as to which melon to pick for your next BBQ, I have an idea: Buy one of each! Chop them up, mix them up, and you have a colorful, nutrient-rich fruit salad that'll kick that picnic into overdrive. With any luck, Cousin Millie and Grandma Bertie will finally get the message that you don't need mayo and refined sugar to make food delicious.


Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their results. The information on our Web sites is not intended to diagnose any medical condition or to replace the advice of a healthcare professional. If you experience any pain or difficulty with exercises or diet, stop and consult your healthcare provider.







The views and opinions of authors, trainers, experts and any other contributors expressed herein do not necessarily state or reflect the attitudes and opinions of Team Beachbody or Beachbody. These views and opinions shall not be attributed to or otherwise endorsed by Team Beachbody or Beachbody, and may not be used for advertising or product endorsement purposes without the express, written consent of Beachbody.

FRIENDSHIP - you can't live without it

Your most important health decision may be as simple as making a new friend.
Here's why. 
By. Meg Luckens Noonan

Want to be healthier? Ditch the cigarettes and throw a party. Studies show that having an active social life with a circle of good friends is a second only to not smoking in the list of heart-healthy essentials. Not only  that, but close social ties have been shown to help lower blood pressure, protect against dementia, and reduce the risk of depression. Friendship is so powerful, in fact that some researchers have termed it a "behavioral vaccine".

Families are great; you still need friends.
According to a Birgham Young University analysis of nearly 150 studies that examined social relationships and their effects on health, people with close friends live longer than those who are loners- and longer than those who rely only on a spouse or other family member for support.
Friendship appears to be crucial to recovering from illness, as well. For example, in a Harvard study a women with breast cancer, patients without a strong social network were found to have a 66 percent increased risk of death than those with a network of supportive pals.

What is it about friendship that is healing?
Scientists aren't certain, but there is evidence that feeling close to a friend increase levels of progesterone, a hormone that helps reduce stress, a known contributor to heart disease and a suppressor of the immune system.
What's more, in 2009, University of Michigan researchers discovered that in a group of female subjects, progesterone triggered a bonding response that led them to seek out friends in times of difficulty-as opposed to the classic "fight or flight" response to stress. Experts also think that a strong social network encourages people to take better care of themselves and to seek medical treatment earlier for symptoms that may indicate serious problems. Close friends also lift each other's moods, convey a sense of belonging and help build self-esteem.

So just how close is "close"?
"The definition varies from person to person", says Irene Levine, a professor of psychiatry at the NYU school of Medicine and author of Best Friends Forever: Surviving a Breakup with Your Best Friend.  "In general, with a close friend, there's a sense of loyalty and trust that permits you to be yourself. You don't have to put on airs or pretend to be someone you're not."
Even as online "friending" has exploded, true meaningful friendships appear to be more difficult than ever to cultivate and maintain. A 2006 Duke University study found that Americans have one-third as many close friends as they did 20 years ago. Still, when it comes to providing health benefits, the number of friends you have doesn't seem as crucial as the quality of the friendship. "What's important is to have enough-for-you close friends upon whom you can depend for understanding and support," says Levine says. And, since half of our close friendships turn over every seven years, you have to keep working at making new friends.

Making New Friends in 3 Steps
"Long-term friendships are wonderful and valuable," says Tina B. Tessina, a Southern California psychotherapist and author. "But if you don't make a new connections as you get older, your group of friends may diminish due to death and relocation." Tessina has some tips for cultivating a new friends.
1. Consider what being a friend means to you. Who are your best friends? What qualities do they have? Once you have a clear idea of the kinds of friendships you enjoy,  you can decide to create more of them in your life.
2. Get involved with a group that meets regularly. It can be taking classes, joining a club, volunteering or playing a sport. The people you meet will share your interest, and you'll have something to talk about and enjoy together.
3. When you find someone you think is pleasant, spend a little time talking with him or her during or after your activity. Ask questions about the project you are working on, or share your experiences. If you both enjoy the conversation, offer to meet before or after the session for coffee. From there, you can begin to do more things together, until you've established a pattern of friendship.



Resource:
HealthyAdvice.com



10 Ways to Break Bad Health Habits

By Amy Ludwig

Choosing a healthy lifestyle is not, unfortunately, one of those "set it and forget it" decisions. Don't we all wish it were? Instead, it's a result of many smaller choices we make every day—with every meal. Every snack. And every workout.

You always start the day with the best intentions. You eat a thoughtful breakfast. You pack a sensible lunch, and even remember to bring it with you to work. But then comes mid-afternoon, a dip in energy, and lowered self-control. If you're already in that weakened state and you hear that there are cupcakes in the office for someone's birthday, well, in the words of Donnie Brasco, "Fuhgeddaboudit."

Healthy habits only become habits when you do them more than once.

Instead of setting yourself up to fail, you can set yourself up to make good choices by planning ahead. That will give you a fighting chance to succeed. So where do you begin?

Identifying your weaknesses is the first step. Figure out where you're likely to slip up, and you can take action to prevent it. Here are 10 common problems that derail many of us, and suggestions for how to fight back.

Avoid eating late at night. Your metabolism slows down when you sleep, so late-night calories are harder to burn off.
Fight back: Eat small meals or snacks every 2 to 3 hours throughout the day. Time your meals so that you stop 2 to 3 hours before you go to bed.

Don't grab fast food on impulse. You're already on your way to avoiding this one if you're eating regular small meals and snacks. You'll keep your brain fed, so it doesn't shut down.
Fight back: Pack healthy snacks and bring them with you. These can be simple—a small handful of raw almonds is a better choice than a greasy burger.

If you shouldn't eat it, don't put it in your shopping cart. Seriously. If you put it in your shopping cart, it comes home with you. And you know it's there.
Fight back: It's much harder to eat junk food in a moment of stress or weakness if it's not in your house.

If you're tempted by junk food, look in the mirror. Think it through—those calories will go somewhere. And probably somewhere you've spent hours in the gym trying to slim and shape. So a bad choice now will just mean more effort later.
Fight back: Reach for a piece of fruit instead.

Don't eat for comfort. If something gets you stressed or upset, take a breath, not a bite. Knowing that you're taking good care of yourself, even when you're down, will help you to feel better more quickly.
Fight back: Try calling a friend, taking a 10-minute walk around the block, or playing with your pet. Or working out.

Find healthy versions of your favorite guilty pleasures. Stock your kitchen with those instead.
Fight back: Craving ice cream? A creamy low-fat yogurt could hit the spot. Want the crunch of chips? Try snacking on fresh red peppers, sliced jicama, or baked kale chips (they're easy to make, and astonishingly tasty).

Pay attention to portion size. You don't need to eat heaping helpings.
Fight back: If you absolutely must have ice cream, grab a teacup instead of a bowl. You'll get the taste you crave, but in a much smaller serving.

Make exercise a priority. It's easy to let it feel optional and get lost in the shuffle.
Fight back: Plan your workout schedule for the week and stick to it. If that feels too daunting, start by committing to 1 day. Then try planning for 2 days, and build from there. When you start seeing results, you won't want to stop.

Just work out—don't ask yourself if you want to. Most people (myself included) would answer "No."
Fight back: Just commit, get in your workout clothes, and Push Play. You'll be sweating, happy, and proud of yourself before you know it.

Must have chocolate? Reach for chocolate Shakeology®. It's made with real cocoa, so it hits that chocolate nerve—as well as providing essential vitamins and minerals to nourish your body, and cleansing prebiotics to gently eliminate built-up toxins from eating processed foods.
Overall, keep your larger goal in mind: to live a healthy, fulfilling life. Let that aim inform your individual choices. They'll transform from problems into stepping stones on your path to success.

A great way to remind yourself to make good choices throughout the day is to start it off with Shakeology for breakfast. Not only is it a nutritious, healthy meal, it will help curb your cravings and increase your energy.

Walk the Pounds Off!

Do you walk the recommended 10,000 steps a day? If not, it's a great health goal to strive for! Japanese researchers were the first to set that number of steps to take a day; it is also about equal to the U.S. government's recommended 30 minutes of daily physical activity. Taking 10,000 steps burns approximately 300 calories and, over time, has been shown to reduce the risk of heart disease and help with the maintenance of a healthy weight. Does 10,000 steps sound like a lot? Don't worry! You don't have to walk all 10,000 at once — and they don't even have to come from what you normally think of as exercise. If you go grocery shopping and walk through the aisles for 45 minutes, you've walked 2,000 steps or so right there! It's easy and exciting to find new ways to rack up more steps!
Tracking your steps is easy with a simple device called a pedometer. Simple attach the pager-like piece to your waistband and let it count your steps for you. While there are expensive pedometers with lots of extra features — like a heart rate monitor and radio, you really only need an accurate one, which you can buy for about $10 to $15 at a sports or discount retail store. Research has proven that people who wear pedometers walk more. The best way to start out is just to wear your pedometer for a few days as you go about your normal activities. This will give you a starting point — the number of steps you take in a typical day. If you're pretty far from 10,000 a day — say you take about 4,000 steps a day — set your first goal lower so it's more realistic to achieve. For example, aim for 5,000 steps a day for the coming week. As you hit your goals, keep setting them a bit higher until you're getting in the recommended 10,000 a day. You'll be surprised at how many steps you can accumulate just doing your daily activities. Don't be surprised to get more and more motivated to move once you see your number of steps rise! Now, who's ready to go for a walk with me?

Reach Out and Touch Someone

Have you been meaning to schedule a movie night with the girls, or call up your college roommate, or take your favorite aunt out, but haven't made the time? Well, consider this: Researchers have shown that women who maintain close ties with other women enjoy such health benefits as lower blood pressure, increased immunity, and even longer life expectancy. Get in the habit of catching up with all the women friends in your life at least once a week. Even a simple phone call will do the trick — haven't you ever had a blah day, only to get a call from a girlfriend that cheered you up? Be that person to at least one of your close girlfriends or female family members today — both of you will reap the benefits!
It's important to remember that there's more to relationships than just remembering birthdays; they require you to invest in the people you care about. Even if it means taking 15 minutes out of your free time or lunch break to do so, reaching out to the women friends in your life makes a world of difference to them and you. If you really want to ramp up your girl time, try mixing the old with the new; invite the new woman in your office to have a drink with you and your friends, or make a point to learn more about your colleagues. Who knows? You could end up creating friends for life!

People who bring sunshine into the lives of others cannot keep it from themselves. Shine on!

Why Beachbody®?

Visit my site now www.TurboNancy.com

Tips To Help You Find Happiness.....

By Janice Taylor


If you are looking for happiness, you've come to the right place! Happiness is a state of being that only you can create. Happiness is a choice that you make. Using what I've learned as a life and wellness coach, this gallery will share with you the best tips on happiness that can help you to create happiness in your life! Get ready to smile, chant, eat dark chocolate and dream... big!

21 Simples Way To Be Happy

Be Your Own Bff

Enjoy your own company. Embrace everything about you! Without a doubt, it’s the most important step towards being a happy person.


Smile, Giggle, Snigger, or Chuckle!

Smiling releases serotonin in the brain, which instantaneously gives your mood a lift.

Warm Up Your Tootsies

Pull on your best pair of warm socks, wiggle your toes and enjoy a cozy kind of bliss.

Sing Out Loud!

Shut the doors and the windows tight, put on your favorite song, and let your voice ring!

Indulge in Dark Chocolate

Savor a small piece and watch your mood improve.

Expect a Miracle

Believe that something wonderful will happen for you today. The universe is waiting to shower happy blessings on you.

Meditate, Pray, and Chant

Research shows that people who are spiritual tend to be happier and healthier than those who are not.

Laugh at Your Shortcomings

We all make mistakes; none of us is perfect. Forgive your imperfections, accept your faults, and laugh.

Sleep, Baby, Sleep

Seven or eight hours each night should increase your energy and decrease moodiness.

Count Your Blessings Daily

Gratitude, the emotion of thankfulness, is one of the key ingredients for living a happy life. Make gratitude a habit and happiness will be yours.

Wake Up Early!

Start the day off on a happy foot, with a happy thought. The morning hours are full of spiritual energy and prana (life force).

Let the Sun Shine In

20 minutes of sunlight per day improves mood and wards of Seasonal Affection Disorder (SAD).

Create a Positive Affirmation

Think it, read it, say it, sing it! "My happiness brings me more happiness."

Say "Good Job!"

Give yourself permission to pat yourself on the back. Recognize your accomplishments and positive qualities.

Catch Happiness from Others

Remembering that happiness is contagious, surround yourself with happy, positive people who share your values, goals, and dreams.

Grow a Garden

Watching plants grow and thrive under your care is thrilling!

Pencil in 'Quiet' Time

Each and every day sit awhile, without television, without magazines, without the Internet. Just be!

Look to the Future

Set goals and then make plans to succeed and take action. Pursuing something we value always makes us happy.

Accept What You Cannot Change

Don't waste your precious time, energy, or thoughts on something that is beyond your control. Let it go.

Take a Cat Nap

A 10-minute nap is all it takes to rejuvenate your spirit and get the happiness to flow.

Love Everything

Love who you are. Love what you are doing. Love the person you're with. Love your friends and your enemies, too. Love! Love! Love!

Janice Taylor is the author of the Our Lady of Weight Loss blog on Beliefnet, and the book, All is Forgiven, Move On.

Why should I schedule my workouts in advance?

Because it helps you get fit. Studies have shown that people who schedule exercise sessions like any other important appointment are far more successful at sticking to a consistent, effective fitness program. When you stop treating your workout as just something you'll try to get around to, you're much less likely to skip it.

What's more, it just makes things easier. When you add the information in advance, you'll know exactly what workout routine you'll be doing and how long it will take, and you'll have a continuing record of your workouts that lets you know where you are and helps keep you motivated.


Last but not least: When you schedule and complete daily workouts in SuperGym, you're automatically entered to win cash and prizes in the Daily Sweepstakes! How's that for motivation?


Visit my site www.TurboNancy.com & join my team today!!

A great eight hours of slumber, try:

Cutting the Noise: If your bedroom isn't a quiet sanctuary, block out noise with earplugs or a source of "white noise," like a fan or an air conditioner.

Removing the TV: You may feel as if you have to watch TV to fall asleep, but watching it in bed or even on your couch might prevent you from getting a good night's sleep. A disturbing newscast could leave you feeling agitated or anxious rather than relaxed. Laughing at a funny TV show may wake you up, rather than help you doze off. So, shut off the tube and go to sleep in peace!

Putting Away the Laptop: "Just one more e-mail..." Does that sound familiar? Working on your laptop or Blackberry in bed can get in the way of your much-needed rest. Besides, do you really want to dream about work?!

Curbing Your Puppy (or Kitty) Love: If you're an animal lover, and you let your pet sleep with you. He or she might be to blame for poor sleeping patterns. Sharing your bed with a furry friend can be disruptive, and if you're already sharing your space with a partner, you're sleeping in some cramped quarters! Consider purchasing a pillow or pet bed for your four-legged friend.

Bettering Your Bed: Believe it or not, your mattress, pillows, and bedding can affect the quality of your sleep. A lumpy old mattress may not support your back or neck, while a an overly stiff mattress can do more harm than good (despite what most people think), causing back pain instead of alleviating it. If your pillow is synthetic rather than feather, it may hold five times as much dust mite fecal matter, which can aggravate asthma symptoms. As for your bedding, find something soft and comfortable, and make sure you wash your linens at least once a
week.

With these simple improvements, you're sure to enjoy a much more restful night's sleep right away.

Get Moving Outdoors!

Now that spring is almost here, the weather where you live is probably warming up (unless, of course, it's warm year-round where you live!). It's a great time to start gearing up to take your workouts outside, if you haven't already!
Exercising outdoors is one of my favorite things to do, and I highly recommend it. It's a great change of pace that will get your blood pumping and your senses engaged, and you'll soak up all that fresh air and vitamin D from the sun. You'll also get in touch with your surroundings, and maybe learn your way around a park you've never visited or an unfamiliar part of town. In addition, outdoor workouts are free — no gym memberships or class fees to worry about!

To make the most of your outdoor workout:


Dress for the elements. Wear a hat and jacket if it's cool outside, and no matter what the temperature, wear sunscreen and sunglasses to avoid sun damage.

Drink plenty of water before you start and after you finish. If you're going to work out for more than 30 minutes, carry a water bottle with you or stop for a drink during the workout.

Dress in layers, peeling them off as you warm up.

Wear reflective gear if you exercise before the sun rises or after it sets.

Bring music — you can carry an iPod with headphones — to keep you pumped up. Or, if you can, bring a friend!

Go on — take your workout on the open road! You'll be glad you did.

Pay Attention to You

When is the last time someone asked you how you were feeling? More important, when is the last time you asked yourself that question?

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

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

All these signs are just as important as your size, if not more. Be proud of yourself for how far you've come!

Help Yourself by Not Helping Yourself!

Time to reminisce about being a kid! I want you to think about dinnertime in your home when you were growing up. Did your mom or dad make you force down all of your dinner before they let you have dessert or leave the table? If so, you're probably a member of the "clean plate club"! That is, your childhood mealtime experiences trained you to be most satisfied after dinner — and other meals too — when you clean your plate and don't leave anything over. Does that sound about right to you?

If it does, this could be what is standing in the way of successful weight loss for you. You're using a visual cue — an empty plate — to decide when you should stop eating, rather than relying on the internal cue of your tummy and how full it is. But don't feel bad! Many of us do this. And now researchers have figured out a way around it. Here's the science: Serve yourself less! Researchers have figured out that you can eat up to 20 percent less and feel just as satisfied. So when you're serving yourself dinner — or any meal — put about 20 percent less on your plate than you think you'll eat. Put away the rest of the food and only then sit down to eat. Most likely, when you clean up that plate, you won't be hungry for any more food.

Here's another trick: When you take a smaller portion of the main course, load the rest of your plate with lots of vegetables. Your eyes still see a full plate, even though there will be fewer calories on it, so you will still feel satisfied. Also, try switching to a smaller dinner plate. This easy change will save you calories and fat grams every day — which add up to pounds lost!

Let's put this trick-your-eyes plan into effect in the coming week. Think you can do it for at least five dinners? I know you can. Give it a shot and see how you feel!

Give Yourself a Fitness Makeover

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

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

Get a partner. Everything is more fun when you do it with someone else! Plus, having a partner increases your accountability — you're less likely to break an exercise date if you know someone is counting on you. Enlist your spouse, a neighbor, or a friend and work out together. Go for a walk, pick each other up for the gym, or just lift weights together in your basement — it doesn't matter what you do, as long as you are moving!
Sign up for a class. If you're used to working out alone, a workout class will make exercise exciting for you! The music is upbeat, the other people in the class motivate you to push yourself, and the instructor is there to direct you and correct your form. Check out the class offerings at your local community center, park, or gym.
Take a walk to the library or video store and browse the workout section. So many types of workout videos are available — from kickboxing, dance, and Pilates to step aerobics, Tae Bo, and bootcamps — the possibilities are endless! And best of all, you can try these new routines in the comfort of your home, return them, and borrow new ones so you can constantly vary your workouts.
Put on your explorer's hat and go on an adventure! Call up the parks department in your city or town — or look online — to locate beautiful walking or biking trails. Then hit a new locale each week. Walking tours are also a great way to get to know a place.
Dress the part. It may sound silly, but a new workout outfit can freshen up your fitness routine! The right shoes make all the difference, so treat yourself to a new pair. If you don't want to splurge right now, pick up fun and affordable workout clothes at local discount stores.
Kick up your heels on the dance floor! Go out with your significant other or friends and dance the night — and the unwanted fat — away. You can burn around 300 calories an hour by dancing fast or line dancing. Or just turn on some music in your living room and dance to get your heart rate up. Why not sign up for that dance class you've been interested in? It'll help you stay fit and have fun!

Starting next week, challenge yourself to take your workout to the next level by trying something new. Remember to choose activities you enjoy — or you'll just be working against yourself!

Cholesterol: The Good, the Bad, and the Whole Picture

All this talk about cholesterol, lipids, and "good" and "bad" can be so confusing! Cholesterol and fat were things that we thought were always unhealthy, but research has shown that there are different types, some that increase the risk of heart disease and some that are actually protective! To check your risk of heart disease, your doctor may order a lipid profile test. This checks the levels of at least four lipid — fat — components in your blood:

* Total cholesterol: This is the total amount of cholesterol floating in your bloodstream, some of which may offer protection against heart disease, and some of which may increase your risk. Your total cholesterol level should be less than 200 mg/dl (milligrams per deciliter).

*LDL cholesterol: LDL, or low-density lipoprotein, cholesterol, usually labeled "bad," tends to adhere to the inside of blood vessel walls, building up blockages that can cause a heart attack. You want your LDL level to be low — ideally, less than 100 mg/dl, according to the American Heart Association. Between 100 and 129 is considered "near optimal," 130 to 159 is considered "borderline high," 160 to 189 is considered "high," and 190 and above is considered "very high."


* HDL cholesterol: This type of cholesterol is the one many people think of as "good" cholesterol. Instead of sticking to the lining of blood vessels, HDL, or high-density lipoprotein, cholesterol (the so-called good cholesterol) is brought to the liver to be removed from the body — so it reduces your risk of heart disease. You want your HDL level to be high — at least 60 mg/dl or higher. A low HDL level (less than 40 mg/dl for men; less than 50 mg/dl for women) increases the risk of heart disease.

* Triglycerides: These fats are also included in a lipid profile. Although it's not clear whether high triglyceride levels are a risk factor for heart disease by themselves, they usually go hand in hand with other risk factors, such as high total cholesterol or low HDL. If you are obese, inactive, drink a lot of alcohol, or follow a diet very high in carbohydrates, you may have high triglycerides. Your triglyceride level should be less than 150 mg/dl.

Have you gotten your lipid profile report? If not, make an appointment within the next seven days and commit to getting one. If you've already gotten the results and your lipid profile is good, that's excellent, but it doesn't mean you can eat whatever you want! You need to continue eating healthfully so those lipid levels can stay great!

Do you make your exercise a priority? Here are 5 ways to do so.....

5 Ways to make exercise a priority & a joy........


You know the magical payoffs that a little sweat can deliver, like a healthier heart, stronger bones, and a boost in energy. But knowledge doesn't always translate into action--not if your knees ache, you're too tired, or you're just plain bored with your workout. These five research-backed strategies can turn exercise from need to into want to--for life.

Pick up some weights
There's nothing like visible results to make you stick with a workout routine--and when you see what strength-training does for your body, you won't want to stop. Bones and muscles atrophy as you age, but lifting weights can slow or reverse the decline, says Miriam Nelson, PhD, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University. Nelson's research shows that postmenopausal women who strength-trained twice a week for a year increased their bone density by up to 2%, added nearly 3 pounds of muscle, and lost about the same amount of body fat. "Biologically, they were 10 to 15 years younger than women who just went about their daily lives," says Nelson.

When women pick up dumbbells, they often get more active in the rest of their lives, too. "Once they're stronger, all activity becomes easier," Nelson says. Chains such as Curves and organizations like the YMCA make it easy to start (go to curves.com or ymca.net). Or check out Nelson's Web site (strongwomen.com) for an at-home program.

Head outdoors
For New Jersey author Arline Zatz, 70, kayaking doesn't feel like exercise--it's stress relief. As water drips from her paddle, her concerns drift away. Indeed, when volunteers in one study walked either in a park or a shopping center, 71% of the outdoor group ended up less tense, while half of those who strolled in the mall said they were more anxious than when they'd started.

For a safe adventure, consider a guided tour. Adventures in Good Company organizes active vacations for women of all ages, from hikes in the Alps to gentle paddles around Minnesota's boundary waters (adventuresingoodcompany.com). Woman Tours offers guided bike trips for beginners and experts (womantours.com). Or try bird watching, which Zatz calls hiking with a purpose--check your local chapter of the National Audubon Society (audubon.org).

Choose a joint-friendly workout
Aches and pains might seem like license to slack off, but exercise actually helps stave off osteoarthritis, says rheumatologist Patience White, MD, chief public health officer for the Arthritis Foundation. If you already have wear-and-tear arthritis, the right workout is a powerful antidote. "Exercise strengthens muscles, which stabilizes your joints," says White. "It also promotes weight loss--and losing just 15 pounds can reduce your pain by 50%."

The Arthritis Foundation runs aquatic exercise and tai chi programs around the country; both decrease pain and disability in people with arthritis (arthritis.org or taichiforarthritis.com). Other nonjarring exercises, such as qigong, swimming, walking, or bicycling, can also help.

By Christie Aschwanden

5 Habits to break in 2010

Everyone, and I mean everyone, has a bad habit (or three), and even if you’re not the resolution type, making one change this year can do wonders for your health, looks and self-esteem. Here are five common not-so-great habits, and how to break ’em for good.

1.) Bad habit: Nail Biting
Stop now: Biting your nails makes for ugly hands and over time can interfere with normal nail growth, damage the outer layer of your teeth, and cause nail deformities such as split nails. Harmful bacteria such as staphylococcus also live underneath nails—and you don't want to chew on that.

Break it: Go for a professional manicure once every 2 or 3 weeks, suggests Angelica Kaner, PhD, a clinical professor at Yale University Medical School, because when your nails look pretty, you'll be less likely to snack on them. At the very least, keep your nails trimmed short—you'll have less nail to bite, and that harmful bacteria has less space to grow. Nail biting is also a nervous habit that is often an expression of some deeper anxiety. "Ask yourself why you're feeling anxious," Kaner says. You can also try substituting a new, healthy behavior—instead of biting your nails, rub in a cuticle cream or oil.

2.) Bad habit: Forgetting to Floss
Flossing helps prevent gum disease and keeps your teeth and gums looking good, but it may also stave off non-mouth-related diseases: A 2005 study in the journal Circulation showed that older adults with higher levels of four gum disease-causing bacteria in their mouths also tend to have thicker carotid arteries, which raise the risk of stroke and heart attack. That's scary business, because 90% of dentists say that most patients don't floss regularly.

Break it: Buy a floss-holding device, such as the Flossmate Floss Holder to make the process easier and faster. In an Indiana University study, 50% of previous nonflossers were doing so regularly 6 months after introducing floss to their routine; 85% of the new flossers used a holding device—only 15% preferred doing without the aid. Then incorporate flossing into your morning routine before or after brushing.

3) Bad habit: Late Night Fridge Raiding
Eating late at night in itself isn't bad for you, but chances are you're eating cold pizza instead of apple slices. Adding those extra calories does the late-night damage, according to a 2005 Oregon Health & Science University study. Snacking late at night can also exacerbate symptoms for those prone to heartburn, as lying down after eating makes it easier for stomach acid to flow into the esophagus.

Break it Boredom, not hunger, is of the root cause of late-night eating, says Pamela Peeke, MD, author of Fit to Live. Once the craving hits, focus on an activity that engages you until it's time to go to sleep, such as e-mail, a crossword puzzle, or meditation. It's also common for people to chow down while watching TV. In fact, a study from the Smell and Taste Treatment and Research Foundation in Chicago found that people who were allowed to eat as many potato chips as they wanted ate 44% more chips while watching Letterman than while not watching TV. Keep your hands busy while you watch by folding laundry, using your BlackBerry, or knitting—that way you won't be tempted to break out the Ruffles.

4) Bad habit: Smoking
We don't need to remind you of all the health risks associated with smoking (heart attack, lung cancer, emphysema, and cancer of the mouth, throat, stomach, bladder, kidney, and cervix), but here's one you might not have considered: money. Lots of it. The cost of one pack plus taxes averages $4.49, so if you smoke a pack a day, you're turning a whopping $1,639 a year into nothing but smoke, ashes, and nice black spots on your formerly pretty pink lungs.

Break it: Ask your doctor about drugs that can help kick-start your quitting process and help you combat cravings and withdrawal. For instance, Zyban, an antidepressant, helps reduce psychological withdrawal symptoms such as frustration, restlessness, anxiety, and irritability. Chantix blocks the effects of nicotine on your brain, which helps reduce cravings. According to a study, 44% of smokers were able to quit after 12 weeks using Chantix, and another study showed that Zyban was nearly twice as effective as a nicotine patch in helping smokers quit.

5) Bad habit: Sun Worshipping
Blame it on Coco Chanel—before she returned golden brown from a Mediterranean vacation in the 1920s, pale skin was in. But until the Morticia Addams look comes back in style, stick to self-tanning lotion: The sun's UV rays damage your skin's DNA, increasing your risk of skin cancer (not to mention sunspots, sagging skin, and wrinkles). In fact, as much as 90% of wrinkles, brown spots, and sagging are caused by sun damage, according to the American Skin Association.

Break it: Wear sunscreen daily on the parts of your body that are exposed to the sun, even during winter. The skin cancer foundation recommends applying 1 ounce of SPF 15 sunscreen with UVA and UVB protection to your entire body 30 minutes before going outside on a typical day, and then reapply every 2 hours. If you're spending the day outdoors, wear a wide-brimmed hat and cover exposed skin with clothing, preferably with built-in sunscreen.

by Liz Vaccariello, Editor-in-Chief, PREVENTION