Too Much of a Good Thing

It's easy to think you're doing all you can to lose weight and maintain a healthy lifestyle when you're eating all the "right" foods and getting your exercise. But just as important as what you're eating is how much of it you're eating each day. After all, a calorie is a calorie is a calorie. And whether that calorie comes from carrots or chocolate cake doesn't matter a whit if your metabolism doesn't burn it.

Before I lost the weight, I would complain that there was nothing I could do to eat better. I ate healthful foods and exercised nearly every day, so why wasn't the weight coming off? Once I made the connection between total calories consumed and portion sizes, it was like flipping a switch and the weight started coming off.

We can also be fooled into thinking we're doing our bodies good because we're eating something that's purportedly good for us, but we're really only being fooled by persuasive marketing. In the October issue of "Cooking Light" magazine, dietitian Janet Helm, MS, RD, writes about the "halo effect" of eating, for example, a "superfood" or a product labeled "low fat" or and thinking we can eat as much of it as we like. In fact, she points out, studies have shown that people eat more calories of a food labeled "low fat" than they do of foods without the label. Other studies have revealed that people will eat more of a food labeled "organic" because they think it has fewer calories or is good for them, even if that item is cookies. Of course, all things being equal, "organic" products have just as many calories as their non-organic counterparts, and those calories will turn to fat if we don't burn them.

All this is to show that, once again, we need to be conscious of what and how much we're eating if we're going to be successful at weight loss. I need to be reminded of this time and again, as soon as I see the scale creeping up. But fortunately, we all know how to remedy the situation.

The Rest is Important, Too

So I took a little hiatus from blog-posting, you may have noticed. Lots of stuff going on -- but still on my food plan and maintaining my weight loss, I'm happy to say (despite the occasional pretzel M&M binge). The hiatus was unplanned, but very necessary since I had way too many balls in the air. And that leads me to this blog post, which touts the virtues of rest.

We all know about rest. I recently joked to a friend that it's what we tell other people to get plenty of, but avoid ourselves. However, without rest we'll burn out faster than a match. If you live the kind of multi-tasking, get-it-done-today, take on the world lifestyle I do, then you know what I'm talking about. You can't keep going like that endlessly or you will soon be stopped by either illness, accident or extreme exhaustion. None of these is pleasant, but they will force you to rest.

It would be much better to PLAN rest into our daily lives rather than have it forced upon us by misfortune. Plan to take that day off from exercise, or even just scale it down to a short walk with your dog or significant other. Plan to turn in early so you can make up for burning the candle at both ends the night before. Even plan to splurge on a meal once in awhile, just for the sheer joy of indulgence. For when we plan to do those things, we'll be less likely to go off the deep end and avoid exercise for a month or not get enough sleep for weeks at a time or return to a less healthy set of eating habits. It's much harder to climb out of these holes than it is to avoid falling into them in the first place.

As for me, now and then I'll take a break from the things that make my proverbial plate overly full. And then I'll return to them with a refreshed sensibility. That way, I'll be happier with what I'm offering, and I believe everyone else will be, too.

It's a Family Affair

Got kids? I do, too. And believe me, I know how trying it can be to fit in a regular workout when they're around. Kids will almost effortlessly manage to pull you away from whatever you're trying to accomplish and can put the kibosh on a workout faster than you can say, "MOM!!" But that's still no excuse not to exercise.

I'm fortunate that my husband's parents live with us. The multigenerational arrangement is beneficial for all of us: my in-laws stay young because they're around the kids a lot, the kids learn from their grandparents' pearls of wisdom on a daily basis, and my husband and I get to share many wonderful family moments directly with my in-laws (plus, the free babysitting isn't bad either!). The arrangement has allowed my husband and me to take long walks together for exercise many weekend mornings. But recently, we've begun to take the girls with us on hikes and long walks, bike rides, roller-skating and such. And it's enriched our relationship with them.

You can do the same thing with your kids, no matter what their age. Still in a stroller? Strap them in and take them for a brisk walk or even a run. I have a friend who runs with her toddler in the jogging stroller and gets an amazing workout--it's hard work pushing that thing in addition to your own weight! Or maybe there's an exercise your kids like to do that you've been wanting to try. No time like the present. (That's what got me to try rock-climbing!)

The point is, make exercise fun and make it a priority for you AND your family, and you'll be doing double good: getting in the workout for you and spending quality family time with them. No excuses!

Weekend Dieting: An Oxymoron

Ahh, the weekend. For most of us, it's a time when rules and schedules are at least somewhat relaxed, our time is our own and the occasions to overindulge are plentiful. Even the strongest among us find our resolve shaking a bit on the weekend. It's so easy to justify that extra cocktail or a sinfully rich dessert--it's the weekend, after all! What's a "dieter" (for lack of a much better word) to do?

Give in. OK, maybe not entirely. But the idea is, if the weekend is going to tempt you to eat and drink too much of the kinds of food you should avoid, then trying to avoid them completely will almost surely make you feel deprived. And this, my friends, will almost surely lead you far off the bandwagon.

So give in a little bit. Have dessert. Maybe share it with a friend and only take a few bites. Skip the fried appetizer and savor that sweet ending. Looking forward to a couple of beers? By all means, have them! But do try to get some water in as well. Looking forward to a gourmet meal where you'll be doing a lot of tasting? Go for a long hike or run earlier in the day or the next morning to help mitigate the damage.

Get the idea? As long as you keep things relatively in check, you can indulge a bit on the weekend. Assess where you are as you end the week: happy with the scale or ready to throw it out the window? Let that be your guide for your actions on the weekend. Try to balance things out so that you haven't regressed too much. Then, go back to your healthy eating plan refreshed and ready to resume. After all, you're only human, and you deserve a treat every now and then. Just remember to remain in control so you won't have regrets come Monday morning.

Playing the Maintenance Game

Losing weight is hard work--there's no question about that. But I have found that maintaining one's weight loss can be even harder. Let's face it: the odds are against us. Most people who lose weight on a diet typically gain it back (along with a few extra pounds) before long. The yo-yo dieting cycle works against us by making it even more difficult to lose and easier to gain next time around. Therefore, while we may take that weight off and feel like the king of the mountain, it's all too easy to slip down the slope and be at the bottom again. It's like winning the lottery and then figuring out what to do with all that money so you don't find yourself broke again!

Awhile back, I had posted about battling 2-3 unwanted pounds that were keeping me from my fighting weight (my vanity weight, as I call it). I thought I was doing everything I could to take those few pounds off: frequent intense cardio sessions, lots of fruits and veggies, avoiding sweets. But they were stubborn. I'm proud to say that as of TODAY, those pounds are gone, and I had to relearn a weight-loss lesson to make them go away.

You see, when I first started to lose 25 lbs. a couple of years ago, my initial principle of success was simply this: eat less. I took the amount of food I normally ate and shaved off about a third of it. No second helpings. No eating until I was stuffed--instead, I ate until I was satiated (yes, there's a difference). I reasoned (correctly) that if I ate smaller portions of the foods I normally ate, I'd be eating fewer calories and dropping weight. And it worked, for awhile, until I discovered the fruit/veggie/water/fiber connection and it all really started coming together for me. But more recently, that initial principle had gotten a bit lost in the shuffle for me.

So a couple of weeks ago, when I began to reexamine my approach, I realized that I was being "good" all day only to blow it by sneaking in extra bites and too-large portions at dinner. I had that "what can I get away with eating?" mentality, instead of the "what does my body need me to eat?" mentality. I needed to go back to basics. I did so, and voila--the weight is gone. And so continues the maintenance game.

Staying mindful of what we do is so important. A fitness instructor whose classes I adore spoke yesterday about "mindful exercise"--really concentrating on working a particular muscle group in order to get better results with less time commitment. Similarly, we need to be mindful of what and how and how much we are eating in order to maintain our fitness success. I keep relearning the lesson. I'll admit when I've stumbled, but I'm not above bragging a bit when I get back on my feet again.

Whether you've got 5 lbs. to lose or 50, don't let a stubborn scale throw you off track; use it to figure out what you can do differently. And if you've already reached your goal weight and are playing the maintenance game, congratulate yourself, and then reevaluate your strategy in order to keep it off. To your continued success!

Dinner and Beyond: The Final Frontier

Is night-time your downfall? Are you a model diet follower during the day, but when the sun goes down you morph into an out-of-control diet werewolf, as it were? I must admit to having some of this trait myself. I really don't have much trouble being a good girl all day long, but there's something about that dinner table that melts my resolve.

Maybe it's the whole "family comfort" element that does it. Dinner time, in my house, is about the whole family coming together to share their day and share a meal. There are all sorts of feel-good emotions tied up in that meal that simply aren't connected to breakfast or lunch. And when you feel good, you want to celebrate: maybe another small spoonful of casserole or half a roll; it's really a shame to throw away the tiny portion of leftover pasta of meatloaf, so I'll just eat it up as I'm clearing the table.

Wait! Stop! It's this type of thinking that gets us in trouble. It's foolish to believe that if you ingest those extra calories at dinner (or after dinner), they won't count toward your daily total. And because you're eating them at the end of the day, they'll probably show up on the scale the next morning--then how will you feel? Believe me, I know how tempting it is--still is--to be the "clean-up gal" at dinner. But even if no one sees you do it, you're still eating those calories, and your body knows it.

So how to break the night-time overeating habit? Be just as mindful--if not more so--of what you're putting into your mouth at night as you are the rest of the day. Think about the hard work of sticking to your eating plan and exercising. Do you want to throw all that away for another mouthful of lasagna or a few extra bites of garlic bread? NOT WORTH IT!

The same goes for snacking before bed, when you might be tempted to have something sweet or crunchy. It's the winding-down time of the day, so it's natural for the mind to wander to snacking, even if you're not truly hungry. If your kitchen is downstairs and your bedroom is upstairs, try going upstairs right after cleaning up from dinner so you're not tempted to go back in for a bite or two. It's not as tempting if you have to go downstairs and back up again for that snack!

At dinner, perhaps the trick is not to serve foods you can't resist. Or to keep the garbage can next to the dinner table so you can empty the food scraps directly into the trash. Maybe you need a full-length mirror next to your seat. Use whatever behavior-modification methods you need to stop this bad habit in its tracks. You'll be glad you did.

Regrets, I've Had a Few

I've come to realize there's a smart and effective way to react when temptation stares you down. And let's face it, temptation is going to be there no matter how strong, how committed you are to getting fit and healthy. It's just a fact of life--we're hard-wired to want things that give us instant gratification, and often the thing we want is food that's not necessarily good for us. But if we take a moment to look at that desire and examine it, we gain a little ground in overcoming it.

When those crunchy chips or a little something sweet after dinner that isn't fruit or the leftover fries on my daughter's plate are beckoning me, I try to remember to stop and ask myself, "Will I regret eating them, or will I regret not eating them?" Which wins out? Usually I'll regret eating them more than not eating them. And when I'm faced with that reality, it's easier to make the right choice. Sure, those temptations will taste great, but how will I feel afterward? We all know how that feels.

Now, this approach may not apply to that one-of-a-kind meal or dish that you've never tried and were always curious about. And you may find that you'll regret NOT eating it more than eating it. In those cases, I say go for it (keeping portion control in mind, of course, if you can!). But really, how often does it happen that you're faced with something that unique? Unless you're traveling in a foreign country, probably not that often. The rest of the time, try asking yourself the "regrets" question. You may be surprised by your answer.

Could You Use a Little Deception in Your Diet?

Friends visited us over July 4th weekend and brought me a very interesting hostess gift: "Deceptively Delicious." For the uninitiated, this is the book by Jessica Seinfeld (wife of Jerry) where she touts the benefits of adding pureed veggies, fruits and even meats that kids won't eat to recipes they like. Kids don't detect the additions, and yet they get the nutritional benefits of eating those foods. Everyone's happy.

I have to admit that I was skeptical about the concept when I first heard of it a few years ago. I wanted my kids to learn to like these foods, not to be fooled into eating them unwittingly. I didn't like the idea of deceiving them. But the truth was, no matter how many times I introduced my elder daughter to butternut squash, carrots, red peppers and beets, she simply wouldn't eat them. How is that a win?

Having the book in hand, I read it cover to cover. Then I began to buy the dreaded produce, cook it and puree it. Finally, I made a recipe or two. While the sloppy joes with sweet potato and red pepper purees were a hit, my daughter wasn't so crazy about the creamy potato soup (even though the rest of the family were). Still, I'm ready to continue experimenting. What do I have to lose?

What keeps me wanting to stay this course is the idea that it certainly couldn't hurt ANY of us to sneak a few extra fruits and veggies into our meals. Even if my daughter eats only a few bites, that's a few bites of veggie-filled foods that she wouldn't otherwise have eaten, and the rest of us get to enjoy it, too. Since produce in just about any form (except for deep-fried or drenched in butter, cheese or cream sauce) is healthful, tossing a little yellow-squash puree into the buttered noodles is a good trick for everyone--even those who are in on the deception.

So read the book if you're interested, or just try adding a few extra handfuls of those all-important plant foods to your regular meals. Your body will thank you for it.

Behavior Modification Does Work

Once you've figured out what to eat and how much of it to eat in order to lose weight and keep it off successfully, you need to start sticking to that plan in order for it to work. It doesn't matter what you know if your actions don't follow through. So, assuming you've been reading this blog long enough to get where I'm coming from on what and how much to eat (and if you haven't, read my archives), I have some simple behavior modification suggestions for you.

1. Notice the circumstances surrounding when you have cravings for foods that you should avoid. A friend of mine said she used to keep her PC near the kitchen, so every time she used it she ended up wandering into the kitchen for a snack. After moving the computer to a different part of the house, she stopped getting the cue to eat every time she checked her messages. The same philosophy applies if that donut shop is on your way to work--change your route!

2. Make a plan before you hit the party food table. Are you going to focus on just one food you crave, or are you going to taste everything? How many times are you going to fill up your plate? If you think about your actions before you do them, you'll be less likely to slip up.

3. Make a plan before you look at the restaurant menu. Is this your day to splurge and indulge? You better make up for it tomorrow. If you can't make that commitment, stick to the healthiest choices and savor your food.

4. Make a plan before you visit that relative who always pushes unhealthful foods on you. Are you going to let him or her guilt you into eating that huge portion of lasagna? Or are you going to have a snack before you leave the house so you won't be so tempted and will still like yourself later? Your choice.

The idea is to be mindful of what you're doing when it comes to your eating choices, and not letting circumstances decide your actions for you. A little planning ahead can do wonders for your resolve and your success.

The Parsnip Story

Encouraged by Food Network's Alton Brown, my 7-year-old daughter insisted that we needed buy parsnips. Alton did an entire show on the root vegetable and how delicious and versatile it is, so naturally we had to try them ourselves. So, during the next grocery store trip, she made sure I bought some parsnips--apparently, we could make pear-parsnip sauce (like applesauce), fried parsnip chips and other tasty treats with them. Truthfully, I wasn't all that enthusiastic, but when your child eagerly asks for a vegetable, you give it to them, right?

A week later, the parsnips were still in the vegetable bin. Well before they turned into brown muck, I decided to do something with them. My dear husband searched online and found Mr. Brown's recipe for parsnip muffins. Seemed easy enough; but I noticed we were missing a few key ingredients, like whole-milk yogurt and fresh nutmeg. Instead, I thought, why not just treat the parsnips like potatoes or any one of the numerous veggies I buy: why not roast them?

My daughter agreed. She carefully peeled them (in case you're not familiar with parsnips, they look a bit like anemic carrots), and I sliced them into strips, placed them on a baking sheet, sprayed them with cooking spray, sprinkled them with salt, pepper and paprika (to make them look less anemic) and roasted them in a 425-degree oven.

Fifteen minutes later, we had what looked for all the world like oven-fried potatoes. Upon taste-testing them, we discovered the roasting had caramelized the parsnips, browning them and bringing out the sweet-savory quality most root vegetables get from roasting. And voila--a new side dish was born.

My 10-year-old wasn't as enthusiastic, but they may grow on her. I might even mix them with potatoes the next time I make them (they did have a bit of a "rooty" flavor to them which she may have found off-putting) to encourage her to try them again. But they were much better than I expected.

This is all to illustrate what I've been saying all along: don't be afraid to try something new. Not much of an investment for something that could become a new family favorite (or at least, another alternative to broccoli, green beans and carrots).

Let Others Motivate You

I've been hearing--and seeing in action--some amazing success stories lately. People are transforming themselves all around me: losing weight, getting fit and healthy, running races, challenging themselves. It's very inspiring to see, and truthfully, it helps keep me on track.

This is why I say to you, allow the success stories that you see and hear and read about be your motivation to do the same for yourself. Whether the people in question got there by following Weight Watchers, South Beach or some other weight-loss plan, whether they began a walking program, took up a new sport or activity, or placed first in their age group, cheer on their achievement and let it spur you on. If they can do it, you can do it. Everybody's got obstacles threatening to prevent them from getting healthy: lack of time, lack of money, lack of motivation--whatever! The truly successful look past those obstacles, see their goal and don't let anything stop them.

I'm not saying it's easy--it isn't! But realizing that you're not alone in this fight, that others are fighting it too, could be just what you need to say "no" to the doughnut and yes to the hike. It's the little decisions that add up to one big change. So, the decision to be motivated by others, rather than discouraged that you haven't yet achieved what they have, compounded with your decision to do right by yourself, can lead to success for you, too. Don't give up!

Turn to the Can

Yes, I know it's summertime (ish), and I just posted about all the wonderful fresh produce out there, but let's get real about something else for a minute: sometimes you just don't have the time, energy or wherewithal to deal with fresh produce. Sometimes--and yes, I'm going to say it--you have to use canned.

Now I know what they say about canned goods: too much sodium, not enough flavor, who knows what the can lining will do to you. But I contend that, like everything else, canned goods in moderation are fine, especially if they get you eating more of those all-important fruits and veggies.

To wit: Last night, we grilled up some apple-maple turkey burgers (thanks, Sandra Lee!), and I made roasted sweet potato and white-potato (for my fussy 10-year-old) oven fries, but simply couldn't deal with washing and tearing up greens for a salad. So I turned to my pantry and whipped up a yummy three-bean salad faster than you can say "can opener." I took canned red kidney beans (good quality), mixed them with canned black beans and canned garbanzo beans--all drained and rinsed to remove much of the sodium--and added some microwaved frozen corn kernels that I rinsed in cold water and drained, along with a quick balsamic vinaigrette. Now if I had had more time, energy and forethought, I could have added some cilantro, chopped roma tomatoes, other herbs and spices, but this was fine in a pinch. And everyone liked it. And with the balsamic dressing, it had plenty of flavor punch.

So take stock of the canned goods in your pantry and don't forget about them when you're stuck for a dinner idea. You might just create the next great side dish for your block party or beach barbecue.

My Favorite Time of Year

As far as food goes, we're entering my favorite time of the year: summer. Yes, it's officially June, the bare beginnings of summer, the time when there is variety galore in farmer's markets, grocery stores and backyard gardens everywhere you turn. Not only can you find the best tomatoes and strawberries of the year, but you have the bonus of other fruits and veggies at their ripest, most delicious, most nutritious and best prices. Some of my favorites are corn, asparagus, cantaloupe, honeydew, blackberries, blueberries, raspberries and, of course, watermelon!

Whether you're just beginning your weight-loss journey or have been plugging away for awhile, take advantage of this time of year to savor fully the produce that's available to you. There's truly nothing like a summer-ripe peach--either fresh off the tree or grilled with a small scoop of ice cream on top. It's a great opportunity to fall in love with a new fruit or veggie, or even to reacquaint yourself with some of your childhood summer favorites. And who knows, maybe you'll rediscover something you had forgotten you adored! You can enjoy it all summer, then perhaps find it in fresh/frozen form to enjoy at other times of the year. The perfect time to adopt a new healthy habit. Dig in!

Grow Your Own

Still not stoked about eating fruits and veggies? Here's a suggestion: try growing your own. Honestly, there's no better-tasting tomato, apple, herb, etc., than one you've grown with your own blood, sweat, toil and tears. If organic's your thing, you can be sure that no pesticides have touched it, and you'll be able to pick it and eat it at the peak of ripeness.

Now, to be sure, it takes some time, effort and knowhow to grow a flourishing fruit tree or vegetable/herb garden. We planted a variety of citrus trees and an apple tree on our property four years ago and are just beginning to see the fruits of our labor (no pun intended). But gardening is fairly easy, rather intuitive, and it's just so satisfying to walk into the house with a basket full of produce you've grown yourself.

If you really don't know how to get started, visit your local nursery talk to them about what you'd like to accomplish. They'll teach you more than you ever wanted to know about how to be a successful gardener, and they'll be a source you'll turn to time and again for advice as your garden comes to life (ask away about everything from keeping aphids at bay to composting). Now, you have no excuse not to start eating more of those delectable and healthful fruits and veggies that will help you reach your weight-loss goals. Oh yeah, that's what this is all about, right?

Who Knew That Spin Shoes Wear Out?

A change in focus can give you the answer you've been seeking. This statement applies to my recent foot pain troubles, but it also applies to your weight-loss efforts. I've been blaming the pain on running, but maybe I should have been looking at the thing I do more than running: spinning. I've my original spinning shoes for more than five years. I only wear them for spinning class, and I figured they never wear out. But I've been to the bike shop twice in the last few weeks to get the cleats realigned, since one foot or another has been getting stuck in the bike pedals and practically requires a crowbar to release it.

Today, lo and behold: Michael Angelo (yes, his real name) at the bike shop told me my shoes were kaput, which could be causing my foot problems. When spinning shoes get old, they don't support the foot well during heavy resistance and climbing; instead, they dig into the foot and wreak all kinds of havoc. The new shoes have a hard plastic base on the bottom that prevents these problems. So all the spinning I've been doing to compensate for the lack of running may have only exacerbated the pain and not allowed the injury to heal.

Time will tell if this is the true cause of my injury or not, but I'm glad I stumbled on this information. If you've been trying to lose weight but aren't reaching your goal fast enough (or at all), try focusing on a piece of the puzzle. Are you getting enough movement into your day? Are you REALLY watching portion control, intake of starchy refined carbs, intake of fruits, veggies and fiber? Are you telling yourself that late-night snacking in front of the fridge doesn't count? It might take a bit of sleuthing, but eventually you'll figure out what's preventing you from reaching your goals. Just don't stop!

Keep Reading Labels

The other day at the supermarket I saw a box of Jiffy Corn Muffin Mix (arguably the most popular corn muffin mix around) and decided to check the ingredient label again. I've been off this product ever since I saw that it was made with lard, an ingredient that doesn't mix well with my kosher kitchen or my waistline. I was shocked by what I read. Not only is lard still in the ingredient list, but it's in there in one of three possible forms: regular lard, hydrogenated lard or partially hydrogenated lard. Yikes! As if plain old lard weren't enough reason to avoid this one, they give it to us in two more heart-clogging forms. Thanks, Jiffy!

This little episode reinforced for me that we all need to continue reading product labels, both for nutrition information AND ingredients. Don't be fooled by "O grams trans fat" claims on products that have hydrogenated or partially hydrogenated anything in them. Products with less than 1g of trans fats can list them as having 0g, but those half- and three-quarter grams of trans fat do add up. Remember: if the ingredient label lists anything "hydrogenated" (partially or fully), avoid it. Stick with ingredients that you yourself would put in your corn muffins. And don't stop reading those labels!

Struggling

So I've been facing some challenges lately. The first is about 2-3 lbs. that crept on during Passover and have remained stubbornly attached to me. The other is a heel injury that has me off high-impact exercise for awhile. Not a good combination! I've been going to spin classes like a fanatic, doing weight training tapes and yoga/Pilates at home and trying to be fastidious about my diet, but ... I miss running and Cardio Muscle class. And every other day has presented either a restaurant meal or special occasion with high-cal food to celebrate. Grrrr!!!

Now admittedly, 2-3 lbs. isn't a whole lot--probably not even noticeable to the untrained eye. And I haven't fallen off the wagon completely, since I'm still exercising and watching what I eat, as best I can. But I'm mindful not to let those 2-3 lbs. expand. But let me tell you, it's HARD to keep your eye on the prize with so many distractions and obstacles. I feel for all of you out there who are dealing with weight loss and maintenance because I'm dealing with it, too, every day.

It was gratifying to get on the scale this morning and see I'm down a half-pound. And even though today isn't a calorie-scorching cardio day for me (I'm doing muscle work instead), I'll be sure to load up on the fruits and veggies and keep portion sizes in line because I know that's what works for me. My advice to you is never to give up on your goals. It IS hard to keep going, but don't stop. Remember that there are so many people going through the same struggles you are (myself included!) and it is worth the effort. I'll let you know when those 2-3 come off and I'm back to my fighting weight again. But in the meantime, let's all stay strong!

Good News About Artichokes

According to "Fitness" magazine, ounce for ounce artichokes have more antioxidants than any other vegetable--and around 50% more than blueberries! That's more than enough reason to add them to salads, sandwiches, pasta, pizza and lots more savory dishes. Canned and jarred artichoke hearts are the easiest way to enjoy them; decrease the sodium by rinsing before adding to your favorite recipes. Fresh artichokes are delicious steamed and served with low-fat dips or a bit of melted butter (just a bit!). Or, you can try stuffing them before you steam them for a satisfying and tasty treat. Grilling is also a good option. For more artichoke recipes, go to http://www.artichokes.org/recipes.html.

Great New Snack Find

Quaker's True Delights Multigrain Fiber Crisps in Wild Blueberry are delicious and addicting. Sort of a cross between rice cakes and blueberry cereal, they offer 3g of fiber and 110 calories per serving--although admittedly it's hard to stick to one serving of these since they're so delicious and light. But pair them with some yogurt or a piece of fruit and you'll have a sweet, satisfying, crunchy treat with added benefits. It's not clear if there are more flavors out there, but the the Wild Blueberry ones are yummy. What's nice, too, is that most rice-cake snacks offer 0g fiber, but since these have whole oats in them they're even better for you. Find out more at http://www.quakeroats.com/products/rice-snacks/multigrain-fiber-crisps/wild-blueberry.aspx.

My Latest Discovery

I found this treasure at Costco and had to pass it on: Tasty Bite's Meal Inspirations Chunky Chickpeas. They're cooked chickpeas seasoned with garlic, ginger and aromatic spices, packed in 8-oz. packs (4 per box) that can be stored in the pantry until you're ready to use them. Tear the package to vent, then microwave for 30 seconds for a quick addition to tacos, pasta, casseroles and more. Or serve them room temperature in salads and sandwiches. Half a pack is only 210 calories, 7 g fat and 10 g fiber! What's more, they're all natural, vegetarian, a good source of protein, gluten free and kosher. The company makes all sorts of ready-made Indian dishes sold in pouches, but these are the best diet bargain of the lot. For more info, go to www.tastybite.com.

The Value of Cooking

If there's one thing I've learned on this journey to eat better, be fit and stay healthy, it's to go back to basics. Focusing in on what I already knew about fruits, veggies and whole grains was the foundation of my eating plan. But I've also learned that buying, eating and cooking foods that are as close to their original form is the way to go. So I'm gonna go ahead and say it: if you don't already know how to cook, it's time to learn.

I believe that the key to permanent weight loss is understanding how your body reacts to food and being able to provide it with the right foods for the reaction you want. I don't know if it's possible to understand completely how your body reacts to food unless you're able to create the dishes you eat. It doesn't have to be fancy "gourmet" cooking: some of the best dishes are the simplest. But you should be able to supply yourself with the basics.

Here's an example of how cooking puts you in control. Every so often I used to buy premade apple pie at the grocery store. Then I tried making my own apple pie, and I discovered that not only did it taste better than the store-bought kind, it also was cheaper and gave me more satisfaction. (It also was free of any ingredients I couldn't pronounce.) I've since taken this concept further and applied it to other foods I might typically buy--or buy in premade form, such as hummus, oatmeal and soup. When I can see the whole foods going into the dish, I enjoy it more, pay less for it and can customize it to my own taste.

Think about this, too. If you're completely at the mercy of what someone else is cooking, which fast-food menus you have or what your overly hungry stomach is craving, you're not in control, and you're less likely to meet your goals. But if you have some healthful staples in your pantry (canned tuna, whole-grain pasta, chickpeas) and your fridge (onions, eggs, veggies) and you know how to cook, you can whip up a killer frittata or even a healthful salad on a moment's notice. You'll feel better about yourself and be one step closer to your weight-loss goals, vs. the person who's on the phone with Domino's Pizza. Think about it.

It can be as simple as asking your mom or a friend to show you how to make something, or as deliberate as signing up for a beginner cooking class. There are tons of cookbooks out there for the novice, as well. Just start somewhere--anywhere you're comfortable--and you may discover a passion for cooking you never imagined. And save a few bucks along the way.

Veggie Spreads are the Perfect "Stealth" Food

In the effort to get more fruits and veggies into your diet, it can be challenging to find creative and delicious ideas. Here's one of them, straight from my childhood: roasted vegetable spreads, in particular eggplant spread, which my mother used to make when I was growing up.

Eggplant Spread
Place two unpeeled, pierced medium-sized eggplants and one large unpeeled sweet onion, halved crosswise and flesh-down, on a baking sheet or roasting pan coated with cooking spray. Roast in a 350-degree oven for about an hour, until both are soft. Remove from oven and let cool slightly. Remove eggplant stem, eggplant peel and onion skin from vegetables. Place flesh in a large bowl and chop with a hand chopper (or place in food processor and pulse to chop). Add salt and pepper to taste, white vinegar and a tablespoon or so of sugar, and stir to combine. Adjust seasonings as necessary. Chill and serve, either alone or on whole-grain crackers and bread or as a dip for crudite. You can also mix with whole-grain pasta and serve warm or chilled as a pasta salad.

Roasting the veggies makes them sweet and gives them depth of flavor. Try experimenting with other veggies, such as cherry tomatoes, carrots, beets or cauliflower and then mashing them together with the onion (and possibly whole garlic cloves) to create your own flavorful and healthful spreads. For veggies that burn easily, spray with cooking spray or coat with olive oil before roasting. Enjoy!

Give Workout Videos a Chance

When my kids were babies and I couldn't get to the gym, I was a huge workout video devotee. I could exercise anytime I wanted at my level--whatever level that happened to be on any particular day during early motherhood. From the get-go, my daughters learned that when Mommy is working out, you don't bother her unless it's an emergency (well, most of the time they stuck to this). As they got older and I was able to venture out to gyms with childcare, I only used workout videos occasionally, and after my kids started school and I discovered running I only used them when the weather was bad. But lately, I've rediscovered the wonderful world of workout videos.

No matter how fit or how much of a beginner you are, no matter what type of exercise you enjoy or are ready for, there's a workout video designed for you. I suggest you start with a catalog that offers a broad range of exercise videos. My favorite is Collage Video (www.collagevideo.com) because there are so many options and the customer service reps will help you through the process of choosing the videos that are right for you. They even rate the videos they sell (opt for the "Staff Favorites" for the best choices). Everything from Jillian Michaels to Billy Blanks to Denise Austin--plus lots of great, new instructors--is available, and it's a fun, safe way to try something new like ballet, boot camp or ballroom right in the privacy of your own home. The only downside is you have to be motivated enough to throw in the DVD and actually do the workout. But that's another issue we've covered before.

So whether you're a brand-new exerciser or have been working out for a long time and want to try something different, give workout videos a chance. They can give new life to your weight-loss and fitness efforts.

More Reasons to Love "Cooking Light"

Kudos to "Cooking Light" magazine! I've always loved this publication, but it keeps giving me more reasons to love it. This month's issue busts 10 nutrition myths about the foods we love and makes it more than OK to eat them--who wouldn't love that? Myths like "Added sugar is always bad for you" and "Organic foods are more nutritious than conventional" are debunked and backed up with scientic evidence.

"CL" also brings to light a few nutrition facts that I didn't know:

1. Eating eggs won't raise your cholesterol levels. Truth is, the cholesterol you eat has little to do with your blood cholesterol levels. It's really saturated and trans fats you need to pay attention to, and eggs are a nutritional powerhouse, so don't avoid them unless you have a documented medical reason or are a vegan (or just don't like them).

2. Avoid foods with added "fake fiber," like some yogurts and even water (oh please!). Why? Not all fiber is alike. Scientists believe that foods with naturally occurring fiber (fruits, veggies, legumes, whole grains) are nutritionally superior to fake-fiber foods. So, more isn't necessarily better.

3. You don't have to avoid chicken skin all the time. Did you know that a 12-oz. bone-in, skin-on chicken breast has a mere 2.5 grams of saturated fat and only 50 calories more than the same chicken breast without the skin? And most of that fat is monunsaturated--the good kind--so it's OK to indulge once in awhile (keeping calorie and fat counts in check, of course.)

There's lots more in the article, too, so pick up a copy if you get a chance. You can also go to www.cookinglight.com for tons more info on healthy cooking and eating.

Act as if you're already fit and athletic

One of the most important changes you can make in your quest to lose weight and get fit is a major mental shift. I've already written about how, when I was in my weight-loss phase, I stopped thinking of food as something that tasted good and instead started viewing it as fuel to get me to my goal weight. That's the kind of shift that's necessary if you're going to lose the weight and keep it off.

Start asking yourself what thin, fit people do and don't do. You might notice the following points. Successfully thin people do NOT:

* whine about the food they "must" eat and long for foods that aren't on their "diet"
* complain that they don't know how to cook and use that as an excuse to eat poorly
* blame other people for their inability to eat the way they know they should
* starve themselves all week and then gorge themselves on unhealthful foods on the weekend
* get anxious around food
* give up and feel they've "blown it all" after they digress from healthful eating
* look for excuses not to go back to eating healthfully.

Think, too, about what athletes do and don't do. Athletes do NOT:
* make a fuss about "having to" go out for a run, do strength training or go for a bike ride
* worry more about how they look in their workout gear than about how they're going to perform when they do work out.
* use every excuse in the book not to exercise
* get anxious when thinking and talking about exercise
* give up when they miss a few workouts

When you start behaving like a thin, athletic person, your whole attitude about weight, eating healthfully and exercising will change. It will no longer be a "chore," but a way of life and something you believe in. It will make the difference between success and failure.

Exercise Won't Make you Thin If You Ignore Your Diet

I see so many people hauling themselves to the gym, doing the same classes, and living the same struggle to lose weight year after year--weight that simply won't come off. I used to be one of those people. No matter how much I worked out, what new exercise trend I tried, the numbers on the scale wouldn't budge. I thought I was simply destined to be the weight I was. But I was overlooking a crucial element to the weight-loss game, and I think many people make this same mistake.

The truth is you simply cannot lose weight and maintain your weight loss by exercise alone. You must address your diet or the weight won't come off. You may think (as I did) that you eat a healthful diet, but if you don't examine what you're putting into your body you cannot gain control over your weight.

It may seem daunting, this "examination" of your diet. But don't let fear stop you from doing it. Start by writing down what you eat each day--yes, a food journal. If you really can't get a handle on what you're eating, it's the best place to start. Write down not only what you're eating and drinking, but what time you ate and drank it, and how much. Try it for one day--a "good" eating day, if that will make the exercise more appealing to you. Then look it over. How much of what you wrote down is fruit, vegetables, whole grains, low-fat protein, nuts and nut butters, water? How much of it is starchy, refined carbs, sweets, alcohol, fatty foods?

Next, look at the amounts you're eating. What size are your portions? Could you cut them back? Did you take second helpings? What is really IN the food you're eating: butter, sugar, oil, cream? Was your sandwich on refined white or whole-wheat bread?

Lots of questions, I know. But it gets the ball rolling, and it gets you thinking about what you're doing, rather than eating mindlessly. It's this type of thinking that puts you in control--not the food, not the chef, not your emotions or cravings. Making thoughtful decisions about how you're going to handle your diet is empowering and essential for success.

So don't waste your time going to those classes or putting your time in on the treadmill if you're going to ruin it all by what you eat. Address the whole picture and you'll be well on your way toward reaching your goal.

Ode to the Sweet Potato

Delicious. Pleasing to the eye, as well as to the palate. Low in calories and fat. High in fiber, vitamin A and carotenoids. Plentiful and inexpensive. Easy to cook. Versatile. Help to lower cholesterol and ward off disease. Sweet potatoes are so yummy and satisfying, it's a wonder more Americans don't eat them. Roasted, mashed, baked, glazed with marshmallows if you must. Whipped into a pie or simply nestled onto a plate, you can't do much better nutritionally than a sweet potato. By the way, yam and sweet potato are pretty much interchangeable, so call them what you like. Just eat them!

Don't Finish the Leftovers

The other day, I ignored my own advice ("I am not a garbage disposal"). We had a bunch of leftovers from the week, it was the weekend, time for lunch and I thought, "Great idea: finish off the leftovers so we can start the week fresh." Actually, it was a bad idea because I ended up polishing off way too many meatless meatballs in marinara sauce and leftover eggplant parmesan. Did I really need to do that to myself in the name of a clean fridge? No!

It can be very tempting, I know, even if the cleanliness of your fridge is not top of mind when you do it. There's no shame in taking a small portion of the leftovers and saving the rest for another day (or two). So the fridge isn't "fresh" for the week--who's inspecting it anyway? On the other hand, your waistline probably won't be very forgiving.

Please keep portion control in mind when eyeing the week's leftovers. And if you don't, then don't feel guilty--just have a piece of fruit and call it a day as far as eating goes. You'll feel much better in the morning and much more in control when the new week begins. I know I would.

Tired of Veggies? Try Cooking with Fruit!

The other night, I was too tired to think up a veggie to cookie with dinner. After assessing my pantry and fridge, I realized I had lots of fruit options to go along with my broiled fish, so I decided to add some of them to the dinner I was cooking. Result: big success! I had wisely purchased a jar of peach-pineapple salsa from my local supermarket, and I had a spare can of mandarin oranges, so I combined them. Next, I remembered a fish dish I'd made years ago that entailed sauteing bananas, so I quartered a few bananas and sauteed them in a tiny bit of butter, then topped the broiled snapper with the bananas and jacked-up salsa. Wow! What a taste sensation! And my family was pleasantly surprised by the change.

If you're tiring of veggies, you can always switch to the other side of the produce aisle and cook with fruit instead. Many types of fruit take really well to grilling (think mangoes, pineapple, peaches and apples), pureeing for a sauce or soup (berries and melon), baking or roasting (bananas and apples are great for this, too). When fruit cooks, the sugars caramelize, giving a richness to food that you can't always get from veggies. And their sweetness makes for a nice change for your palate. Another perk: fruit tames spiciness, so if your dish is too peppery for your taste, think about adding fruit to calm it down. See? Fruit definitely doesn't have to be boring.

The Smart Way to Be a Vegetarian

A friend who I recently began running with asked me about my weight-loss program. She wants to lose weight, and, since she's a vegetarian, she wondered if following my plan meant she had to eat meat. I told her my plan works for carnivores and vegetarians alike because it's based on fruits, veggies, whole grains, low-fat protein, fiber and water; the protein can be either animal- or vegetable-based. She looked a bit sheepish when she told me that her current vegetarian diet is sorely lacking in fruits and veggies; instead, she eats a lot of breads, crackers and starch.

Many people choose to be vegetarians because they feel it's a healthier way to eat. This can be true, but not if it means you're replacing lean meat and fish with starchy, refined carbs and sweets. Whether you eat meat or not, you MUST eat fruits and vegetables in order to have a balanced diet. There's just no way around this. To think that becoming a healthy vegetarian simply means eliminating animal products is to do yourself a disservice.

If you're a vegetarian (or want to become one) and wish to eat healthfully, start by replacing meat and fish with vegetable-based proteins, such as tofu, nuts, beans and (if you choose to eat them) eggs and low-fat cheeses. You need these protein sources for many different functions. In addition, make sure you're eating enough servings of fruits, vegetables and whole grains each day, not overdoing on fats or sweets, and getting enough calcium. Multivitamins are a must if you're cutting out an entire food group from your diet. In fact, you must be diligent about your diet if you're eliminating ANY category of foods so that you're replacing the nutrients you would otherwise be getting from that category.

Being vegetarian can be a smart move--if you do it the smart way.

The Company You Keep

Are your friends couch potatoes? Is their idea of a good workout schedule an hour at the gym--every six weeks or so? If your goal is to be fit for life, I have some advice for you: Find some new friends! Not that you have to drop the old ones, just make room for some people in your life who will keep you motivated, challenged and focused on your fitness goals.

The company you keep is extremely important in meeting your goals. We can't all be completely self-motivated; something (life, perhaps?) will always come along to derail our efforts. But if you have friends who like to run, play tennis, bike, hike, do yoga--take your pick--you'll be more likely to try those things and challenge yourself. I never would have done my first race if a good friend hadn't asked me to join her on her annual "birthday" 5K. And I doubt I would have taken the leap and run a half marathon without another friend telling me she was taking it on.

The point is to introduce people into your life who will give you a leg up to a higher level of commitment to fitness. This will keep you from getting bored and giving up--rather, it will spur you on. If you don't have friends who can serve this purpose, join a team or fitness group filled with people who are just a little bit faster, stronger, or "better" than you at a sport or activity. Don't forget about your old friends, but keep your eye on the prize and you'll keep moving forward.

A Great Winter Breakfast

I'm happy to pass along this little gem for those of you who want a hot breakfast, but don't have the time in the morning to make one, especially in the winter. Try making steel-cut oatmeal in your crockpot overnight. Four parts water (can be part apple juice, part milk or soy milk) to one part steel-cut oats; cook on low for about 8 hours. If you add flavorings like salt, cinnamon, brown sugar and vanilla, it will smell divine in the morning--maybe enough to get you out of bed without the alarm.

You can even get creative and add chopped apples, dried berries or raisins to the night-time mixture. I like to top the oatmeal with fresh fruit (blueberries or bananas are great) and walnuts and just a bit of soy milk. So delicious! And chock-full of fiber and antioxidants, plus it'll stick to your ribs and keep you full of energy all morning. Small crockpots (1.5 quarts) work best, but large ones will do fine--be sure to spray the inside of the crock with nonstick cooking spray before adding the ingredients and cleanup will be a breeze.

Why steel-cut oats? They taste the way oatmeal should taste--so much better than the stuff in little packets. The problem with steel-cut oats is it can take close to 45 minutes to cook them properly. This way, they're ready when you are. That's my tip of the day!

Good News From the Media

We often hear bad news about the foods we eat--how they affect our health negatively and how we need to avoid them. So I was encouraged by two separate reports on nutrition that I read recently. This month's issue of Vegetarian Times magazine reveals that eating whole grains for breakfast gives your body a nice boost of antioxidants, in addition to the health benefits we already know about. So if you start off your day by eating whole-grain bread or cereal, you're doing yourself even more good than you thought. In addition, as whole-grain snacks go, VT reports that a recent study touts popcorn as having the highest levels of antioxidants. Great reason to dig into one of my favorite foods!

Also encouraging is a report from "Nutrition Action Healthletter," which is published by the Center for Science in the Public Interest (the same group that brought attention to how bad trans fats are for our health and pushed for better nutrition labeling on food products). The report listed the "10 Super Foods" for better health. These nutritional powerhouses are:

1. Sweet potatoes
2. Grape tomatoes
2. Fat-free (Skim) or 1% lowfat Milk
4. Broccoli
4. Wild Salmon
6. Whole-grain Crispbreads (like Wasa, Ry Krisp and Ryvita)
7. Microwavable or Quick-Cooking Brown Rice
8. Citrus Fruits
9. Butternut Squash
10. Spinach and Kale

Not coincidentally, all of these foods are on my eating plan, which has helped me lose 25 lbs. and keep it off for nearly 2 years. So eat up! Eating this way, with real, honest foods--no fads--will help you lose weight and improve your health. Science says so!

Find Your Passion

A friend asked for my weight loss advice the other day. She's gained 15 lbs. over the last year, doesn't want to exercise lately and has been eating poorly. She knows she has to make a change, but can't get motivated enough to do it. What did I advise her? Two things: 1. Have somebody take a picture of you and post it in a place where you'll see it often (like on the fridge maybe?). 2. Find a new form of exercise that you love and are passionate about doing. The former should help with the diet; the latter will get her moving and motivated to keep moving.

It's an unfortunate truth that in order to lose weight and maintain it, you need some reason to stick to your eating and exercise plan. You can't do this on autopilot! So you need to find a driving force that keeps you passionate about getting and staying healthy and fit for life. Going to your high school reunion and want to look great? Fantastic! That's a great "temporary" motivator, but what happens after the reunion when you don't have to fit into that sexy cocktail dress anymore?

Constantly finding new things to excite you and keep you passionate about health and fitness is a challenge, but it really does work. There are only so many treadmill workouts you can do before you get bored. There's only so many carrot and celery sticks you can eat before you're craving stuffed pizza and chocolate cake. Staying fit is hard work, so pat yourself on the back if you've lost weight and kept it off for a decent amount of time. It's much harder to keep it off for life than to take it off to begin with, which is why you need to continue seeking new reasons to keep going. Want to try outdoor rock-climbing, bellydancing, water-skiing? Interested in honing your sushi-making skills? These are the things that will push you through and help you maintain your commitment. Not easy, definitely challenging, but without question worth the effort.

The Pasta Question

If you've been reading my blog for awhile, you know how I feel about starchy, refined carbs--limit, limit, limit! They really contain very little nutritional value for the calories consumed, and they can put weight on you faster than almost any other type of food. Yet I don't believe in completely eliminating any food from your diet (except for trans fats, which I've explained before). So how to incorporate pasta--a delicious starchy, refined carb--into your diet?

First of all, consider the type of pasta you're eating. Is it made from 100% refined grains, 100% whole grains or some combination of the two? The more whole grains it contains, the great the fiber and nutrient content and the more healthful it is. This leaves room for a little more pasta indulgence. Second, how much pasta are you eating in a serving? A standard pasta serving is 1/2 cup and weighs in at around 200 calories, which is far, far less than what you'd typically serve yourself for an entree and way less than what a restaurant or takeout place would serve you. It's very easy to consume large amounts of calories from pasta, particularly if it's the main course of your meal--and also because it's so yummy, right?

My solution is, on the infrequent occasions you eat 100% refined pasta, make it your side dish or "tasting" item rather than your main course. Sure, you can add veggies to it and a healthful sauce, but you're still likely to consume more calories than you think and the type of nutrients your body will store rather than burn. Translation: fat storage! If you make pasta your side dish, you'll be controlling your portion sizes more easily and leaving room for the stuff your body needs and that will help you shed pounds: lean protein, veggies, fruit, etc.

So be judicious about your pasta intake and you can treat yourself now and then so you won't feel deprived. Pasta is one of life's great pleasures, so enjoy--in moderation, of course.

An Injury Can Be an Opportunity

Several years ago, I was totally into various exercise tapes and weight-training classes. Then, one day my left heel began to hurt really bad. I went to our friend the podiatrist and was told I had plantar fasciitis, an injury to the bottom of my foot, and that I would have to lay off any weight-bearing exercise for several months while it healed.

Great! I thought. What am I going to do for exercise now? The doctor suggested cycling and swimming as two alternatives. Well, I wasn't much for swimming and I didn't own a bike. But I had been eyeing those spin classes at the YMCA for awhile. I had just been too intimidated to figure out how they worked--in particular, how the bike itself worked. But I had no choice--I had to do something. So I pushed through my fears and went to my first spin class. The instructor was really nice and showed me how to set up my bike, explained the basics of the class to me (which were pretty simple, it turned out) and I gave it a whirl. Over five years later, I'm still taking spin classes and loving the way they make me feel. I'm even participating next Saturday in the YMCA's annual Bike-a-Thon to raise money to send underprivileged kids to camp (check it out at http://ecke.ymca.org/bike-a-thon.html). And I didn't realize it until yesterday, but it was the spin classes that gave me the cardiovascular strength and stamina to run the half marathon yesterday (after training, of course!).

My point is, if I hadn't gotten injured and been forced to try a new activity, I would have never discovered how much I love spinning, and I probably would have never tried running either. But my commitment to exercise was so strong that I moved past my feelings of inadequacy and just did it.

You can do the same thing. What is that "thing" you've always been curious about but have been afraid to try because you think you'll look "silly" or uncoordinated or whatever your excuse is? Would it be so horrible to try it just once, to see if it might just be your thing? I hope you don't need to get injured in order to overcome your fears and try something new. But if you should find yourself sidelined from your favorite activity, figure out what else you can do instead and give it a try. Hey, you never know. You could discover a new love, and it could change your life.

Never Say Never

So this morning I did a little race for the first time: the Carlsbad half marathon. While I was running--enjoying the beautiful coastal San Diego scenery, the bands playing on the sidelines, the crowds of people cheering us runners on--it occurred to me how unreal the whole scenario was. The idea that I would voluntarily run 13.1 miles blows my mind because up until a little over a year ago, I never would have run one mile.

When I was a kid, I wasn't exactly the athletic type. I really hated gym (P.E., as we call it today) and did my best to get out of doing any physical activity I didn't like. This attitude no doubt contributed to my chubbiness later in life. I hated those President's Physical Fitness tests where you had to sprint 1/4 mile and run a mile around the school blacktop--I always got winded and overheated (probably because I also didn't drink enough water as a kid either). So the fact that I did this race today redeems me in a way from that early behavior, which stuck with me for a long time into my young adulthood.

Even though it took me all these years to do it, I'm proud of my accomplishment. And I say to you, never say never. Think you can't run a race or run a mile? Start with what you can do and build from there. The trite but true saying, "Rome wasn't built in a day," applies here. You have to start somewhere. So if you can't run a mile, try walking a mile. Then try picking up your pace. Soon, you might add in some running intervals, then increase the interval length, and before long you'll have run your first mile.

Now I know running isn't for everyone, and I don't by any means advocate it as the be-all, end-all form of exercise. So if you don't like running, try another activity that gets your heart pumping: Dance? Tennis? Roller-blading? Whatever it is, don't discount yourself from being able to master something you never thought you'd even try. Who knows what possibilities await you if you give things a chance?

A Few More of my Favorite Things

I love it when I discover (or rediscover) a new little gem that not only tastes good but also is good for me. Here are a few things I'm adoring right now:

1. Canned sardines. Who'da thunk it? I know it sounds weird, but if you like fish, these are a great way to eat them. No sugar, no carbs and only 180 mg of sodium per serving, they're economical, tasty and a great source of protein and fish oils. Try a few on top of a green salad or tucked into a pita or tortilla with veggies. Mmmmm.

2. Ken's Lite Accents Raspberry Walnut Vinaigrette salad spray. Plenty of flavor and at 1 calorie per spray, you can spray to your heart's content. Much less messy than typical bottled dressing, too, especially for those at-your-desk lunches.

3. Oroweat Sandwich Thins, Multi-Grain Flavor. Try them toasted with just a little jam and/or butter or trans-fat-free margarine. They're only 100 calories and 1g of fat, but they have 5g of fiber! Of course, they're great instead of bread or hamburger buns on a sandwich or burger. But you already knew that.

4. Apples. Especially this time of year, just walk into the produce dept. and you'll find so many different types of apples it would take weeks to sample them all! There's simply no other fruit or veggie that offers this much variety. Try them sliced onto a sandwich, diced into a salad or as a snack with walnuts and honey (or as I like to call it: Rosh Hashanah style).

5. Canned beans. Great Northern, kidney, black, pinto, garbanzo, black-eyed peas--the list goes on and on. So versatile and easy to cook with, not to mention cheap, canned beans are a phenomenal source of protein and fiber. Plus, they fill you up and will wait patiently on your pantry shelf for months or until you're ready to use them. Drain and rinse well to reduce the sodium content and you're good to go.

Take a Rest from Restaurants

If you're like me, you not only attended several parties over the holidays, but you ate a lot more restaurant meals than usual, too. This impacts not only your budget (ouch!), but also your waistline. My solution? Be more creative with meals at home, and give the restaurants a rest, at least for a little while.

It is certainly possible to eat healthfully in a restaurant, but it takes work: scanning the menu, deciding what sounds appealing and possibly in line with the day's allotment of calories, fat, etc. And without a doubt, we should be able to splurge once in awhile nutritionally and financially on restaurant meals. But when we start to go overboard, we feel it. Restaurant meals almost always have more calories in them than the ones you cook yourself--definitely the portion sizes are larger than what you'd typically serve yourself. With rare exceptions, chefs are more concerned with how the food tastes and looks than how healthful it is, and you never really know how much butter or oil was used to cook your meal.

So, if you want to reverse an upward trend in weight and/or spending, start eating more meals at home. If you have a family, make it a fun weekend project to cook meals together. Start by researching healthful versions of family favorites (www.cookinglight.com is a good place to start), maybe trying some exciting new cuisines or pulling out an old classic that you haven't made in years. There's a wealth of great recipes available online, so you'll never be at a loss for what to make. A quick trip to the supermarket will ensure you have everything you need. No doubt, you'll see the scale inch downward and your wallet fatten up before long.

Beware Going Too Low on Fat

Not too long ago, fat became the devil in nutrition, low-fat diets were the ideal and manufacturers went crazy coming up with fat-free versions of everyone's favorite treats (remember those fat-free potato chips and cookies?). After awhile, we all began to realize that even though we were eating our fill of our favorite foods without the fat, a) we weren't losing weight and b) we weren't satisfied with what we did eat. The fat-free craze withered and died, and we all settled down until the next big nutrition fad hit.

While there are still some fat-free products on the market, mostly the best ones stuck around: fat-free milk, yogurt and some salad dressings. The rest went to the big nutrition junk pile in the sky. The truth of the matter is, we all need some fat in our diet. If we attempt to eliminate it, we won't be satiated, and we'll continue to have cravings--it may even rebound, causing us to binge on the very things we were trying to avoid in the first place. And that's a crazy, self-defeating cycle to be in.

The trick here, of course, is balance: finding just the right amount of the right kind of fats to have in our diet, and building some wiggle room for the kind that aren't so healthful. If you're a meat lover, maybe you need to eat a steak or a burger every once in awhile--those times when a turkey burger just won't cut it. And if you crave cheese, you're probably not going to be satisfied by fat-free cheese--at least, not all the time.

Remember to include the healthful fats in your diet: polyunsaturated and monounsatured fats from sources like olive oil, canola oil, avocadoes, nuts and fish. But also allow for occasional splurges on things like pizza, ice cream and even (on rare occasions) fried foods. Remember that your diet is like a budget, so you don't want to go overboard on high-fat foods of any kind, but don't be a miser and cut it out completely or it will come back to bite you later.

Potluck? Bring Your Own "Safe" Dish

Potlucks are tricky. Even if you know what everyone else is bringing to the party, you're never quite sure how anything has been made: How much butter, cheese, sour cream, mayo is in that dip or casserole? Has it been fried or baked? Did they use whole eggs, egg whites or egg substitute? It can be a dieter's nightmare trying to navigate a buffet table when there are so many question marks in your head--and very upsetting the next day when you step on the scale and find the number is higher because you didn't know what you were eating the night before.

Luckily, when you go to a potluck (as opposed to a regular cocktail party or dinner party), you get to bring your own dish. And, if you're smart, you'll make it something you know is healthful: i.e., a big green salad with lots of colorful fruits, veggies, nuts (as long as there are no known allergies) and a light dressing on the side. People like to have alternatives to the heavy stuff, and a salad is always a crowd pleaser. Make that your "entree," and supplement with small tastes of whatever else appeals to you. You'll be satisfied by all the chewing, so you won't be tempted to go back and eat chips.

Other great potluck options are: raw veggies and a veggie-based dip like babaganoush or hummus; fresh fruit and low-fat Cool Whip or yogurt dip; vegetable-based soup; low-fat chili; fruit salsa with whole grain pita chips.

Oh, and while at the potluck, remember to socialize--that is, after all, the true purpose of a get-together.

Keep it in Plain Sight

A couple of weeks ago, I decided it was time for everyone in my family to start eating more fruit. I had bought a box of those adorable little clementines, and they were just sitting in a drawer in my garage refrigerator, not getting a whole lot of attention. So I took a glass bowl and filled it with the little juicy oranges, placed it on the counter and, voila! They began to disappear. I've been refilling the bowl regularly, as the whole family has been grabbing a "Cutie" or two on their way in or out of the kitchen as a great anytime snack.

This prompted me to think about snacking strategies, particularly as we're all working off the indulgences of the holidays. If you want something to get eaten (by you or others), put it in plain sight. Those clementines would have rotted away in their previous location, but place them in a clear bowl where everyone can reach them (and see them) and suddenly they're appealing. The same goes for the bananas on our metal "banana tree" and the garden tomatoes that I periodically move from the paper bag in the pantry to a beautiful bowl in the kitchen as they ripen (miraculously, in January, we have garden-grown tomatoes!).

You can do the same thing with your refrigerator. Move the fruits, veggies, yogurt and low-fat cheeses out of the crisper drawers to the main shelves, and hide the leftover mac and cheese, and I bet that weight will start coming off as the healthful stuff gets eaten and the not-so-healthful stuff gets forgotten. It's common sense! Now, how to hide the Oreos and candy jar still remaining in the pantry ...

Time to Purge

Now that the year is fresh and shiny new, it's time to rid your home and work space of any holiday remnants that might be sabotaging you. You know what I'm talking about: the secret candy stash, the tins of caramel/cheese/butter popcorn, the cookies that haven't quite been finished off yet. I personally sent my husband to work today with two tins of that popcorn, and yesterday I threw out any leftover party food that wasn't on my eating plan. Bye-bye, baked brie and spinach dip! And you know what, it felt very cleansing.

If you're like me, you were raised not to waste food. It's so intrinsic to my way of thinking that I will try to get everyone else to eat any sinful leftovers in the house, rather than simply throwing them away. And while I don't think that throwing out food is a good regular practice and would rather see better planning, there are times when tossing those leftover pastry-wrapped cheese concoctions is the smart thing to do. Honestly, who really needs them? If you can't get someone to take them to work, then let the trashcan have them.

So let today be the day you'll purge the house/office of goal-defeating foods, one way or another. Fill your fridge and pantry with wholesome, fresh foods that taste good and make you feel good. Get out that list of healthful snacks and stock your home and office with them. Recommit to your goals, and you'll be that much closer to reaching them.

Remember Who's in Control

As we head out of the holidays and into a new year, bringing with us all our resolutions and, possibly, the enormity of the task before us (getting in shape), here's a little advice to avoid getting overwhelmed. Please remember that no matter where you are or what you are doing, you can decide at any moment in time to change course. That is, put down your fork (or spoon), walk away from the table, say "no thank you" to second helpings, NOT finish what's on your plate, choose the salad instead of the fries, push harder in your workout, walk an extra mile--whatever it means to take a step toward being healthier. It doesn't matter if that huge hunk of cheesecake is sitting in front you or the thought of getting into your workout gear makes you roll your eyes. You can decide to make the right choice in the time it takes to snap your fingers.

When you make healthier choices, however small or insignificant they may seem at the time, you are creating the momentum you need to make real, visible changes. It doesn't have to start with a decision to run a marathon (although if it does, go you!) or completely overhaul your diet. Small changes, small choices lead to bigger ones, and before you know it, you've transformed yourself.

This year, instead of making grand plans, make little resolutions and actually keep them. Resolve to eat one new fruit or vegetable each week; drink 8 extra ounces of water tomorrow; or add two half-hour walks this week. It doesn't take much to get you started on a road to major change. Just remember to eat that elephant one bite at a time (figuratively speaking, of course).