5 Great Gift Ideas for Healthy People

Whether that special someone on your Christmas list is a "health nut", or aspiring to become healthier, here are some gift ideas that won’t break the bank.

1. Heart Rate Monitor:  A great tool for anyone looking for information on their workout intensities. There are several types of monitors on the market from a simple heart rate only to ones that have GPS trackers, brew coffee and do your taxes. Basic models are still well under $100. 

2. Stability Ball:  Versatile and cheap – a staple for any home gym. Tip: Get a good durable, quality ball that will hold its air. You can also use it as an office chair - just don't be like “Dwight”.

3. Pedometer with PC Download:  One such model is the Oregon Scientific where users can program their target number of steps, distance or calories for training. PC download function allows for data transfer from pedometer to PC software.  Or, just a basic pedometer if your gift recipeint is a techno-phobe!  These are REALLY inexpensive!

4. A Heavy bag combo set:  Everlast's 40-Lb Martial Arts Fitness set features a heavy bag, hand wraps, bag gloves, and a jump rope. A 70 pound kit is also available (if you think you can handle it). Rocky Soundtrack sold separately.

5. Adjustable Dumbbells: Or not – you could also get sets of weights according to your needs and space constraints. The adjustable kinds where you don’t have to unscrew anything are easy to use and take up little space. They do push past the $100 mark once you get higher than 25lbs though. 

Other ideas are -  a healthy cook book, healthy cooking class, an exercise video, a 3 month gym pass, dance lessons (great for couples), boot camp workouts or a couple of sessions with a personal trainer (I happen to know one!) Also consider universally practical items such as; athletic wear, an iPod, exercise tubing or a mat.

*A word of caution* … be sure your significant other has expressed a desire for such items, lest they take your well-intentioned gesture the wrong way. Oh, and those scales with “motivational” sounds such as tug boats, elephants and the like… never a good idea!

How Women Can Avoid the Holiday Weight Gain

It's that time again....the silly season!

Did you know?  The average woman gains 7-12 lbs between US Thanksgiving and New Year’s!  Yikes!!!!



Since the holidays are traditionally a time for fun and indulgence, you probably prefer not to think about fitness between Thanksgiving and the New Year. Don’t worry! The festivities don’t have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

Moderation is the secret to achieving a fun and also healthy holiday season.

There are two typical approaches to the seasonal festivities:

1) Throw all healthy habits out the window and indulge in every guilty pleasure

2) Starve and binge approach (for example, you eat nothing all day long to allow yourself to overindulge in party food). Of course, neither approach is successful at maintaining a healthy, fit lifestyle throughout the holiday season.

However,  with a moderate approach both to what you eat (or don’t eat) and how much exercise you do (or don’t do), you can avoid packing on extra weight AND also partake in all the fun of the season. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.

Tomorrow: Some tips to help you stay lean and fit and still partake of some of those holiday indulgences.

Diet Dilemma #6

DILEMMA:  You love to nibble while you're watching television.

The Devil says:  "You've eaten so healthfully all day, you deserve a tasty reward.  Besides, those American Idol finalists sound so much sweeter with a big bowl of ice cream."
The Angel says: "Forget it.  Finish the day on a wholesome high note by snacking on 1/2 cup of grapes."
The Voice of Reason says:  "Compromise by having one scoop of low-fat ice cream mixed with a cup of sliced strawberries."
The Solution:  When you're watching TV, the part of your brain that keeps track of what you're eating tends to nod off.  You can snack worry-free by noshing on low-calorie bites like bell pepper strips or carrot sticks.  For higher calorie foods, compensate by portioning out what you plan to eat and don't go back for seconds.  Purchase individual-sized bags of chips and cookies (or make your own single-serving snack packs by spooning out a handful or two into small plastic bags).  If ice cream is your weakness, pump up the volume by adding fresh fruit, or buy a little dish that's no more than 4 ounces (or use a teacup).  Consider that your treat cup.  Eat whatever goody fits in that, and if you're still hungry afterward, go back for more fruit.  Then you can hit the sack feeling both satisfied and saintly.

Television is an invention that permits you to be entertained in your own living room by people you wouldn't have in your home.-- David Frost

Diet Dilemma #5

DILEMMA:  You're meeting a bunch of friends for happy hour drinks.
The Devil says:  "You don't want to be the dork sipping a diet pop while everyone else is having fun, do you?  And go ahead, eat those nachos - they'll keep you from getting smashed and doing something foolish."

The Angel says:  "The safest way to keep your diet and your dignity intact is to stick with that virgin drink and skip the nachos, fried mozarella and other fatty snacks."
The Voice of Reason says:  "Sure, it would be nice to unwind with a glass of wine.  Grab a handful of peanuts to keep your stomach from growling until you can persuade everybody to hit the bistro next door for a real dinner."
The Solution:  Ordering a light beer or wine is a smarter choice than a fruity mixed drink, and not only because beer and wine are significantly lower in calories.  If you pick something sweet, you'll probably gulp it down right away and then order another.  Limiting your alcohol intake may also help you make better dietary choices:  Researchers have found that alcohol triggers an increase in galanin, a compound in the brain that makes you crave fatty food.  And though nuts are caloric, they're a healthy choice.  Peanuts contain good fats and protein, so they'll take the edge off your hunger.  Have a few and you won't be running on empty when fat bombs such as fries and other deep-fried nibbles arrive.  And if it looks as if dinner is still several hours away, scan the menu for substantial light bites such as baked potato skins topped with salsa.

"Only Irish coffee provides in a single cup all four essential food groups: alcohol, caffeine, sugar and fat." -- Alex Levine

Diet Dilemma #4

DILEMMA:  Tonight's business dinner is at a hot, new restaurant.

The Devil says:  "The corporate credit card is out.  All bets are off!  Get the foie gras, a porterhouse steak and dessert, and don't leave any leftovers."
The Angel says:  "Hey, remember how hard you worked out this week?  Why ruin it all with one meal?  Order a salad and grilled fish and savour a scoop of sorbet for dessert."
The Voice of Reason says: "You hardly ever get to eat at a restaurant this amazing, so order whatever you want.  But stop eating before the discomfort of a bloated belly outweighs the pleasure of the fabulous tastes."
The solution: You can also save up the calories from your daily treats and use them all one meal.  The trick is to stop at the first sign of fullness.  Put down your fork now and then and rate your hunger on a scale of one to five, with five being the fullest.  If it's a three, eat a little more and reassess.  If it's four or five, you're done.  Ask the waiter to take your plate away so you don't pick at it while everyone finishes.

“In eating, a third of the stomach should be filled with food, a third with drink, and the rest left empty.”  - The Talmud

Diet Dilemma #3

DILEMMA: An office birthday party/event

The Devil says: "Yay! Cake from your favourite bakery!"
The Angel says: "Yesterday was someone else's birthday, tomorrow's a baby shower and next week we will celebrate when the copy machine gets fixed.  There's always going to be a reason to chow down on cake.  Join the party, but stand by the veggie platter or chat with pals instead of gobbling the goodies.  Your pride in passing up temptation will more than make up for the momentary thrill of indulging."
The Voice of Reason says:  "This cake is your favourite and you don't eat it very often.  Why don't you just have a small piece and skip sweets for the rest of the day?"
The solution:  Deciding to spend your daily treat calories on something you love makes sense.  Before you splurge, have a quick dialogue with yourself, asking if it's worth giving up other indulgences for.  If the answer is a resounding yes, go ahead and enjoy without any guilt.

“Birthdays are nature's way of telling us to eat more cake.” -Anon

Diet Dilemma #2

DILEMMA:  Finding a healthy lunch at the cafe/restaurant or cafeteria.
The Devil says:  "Ah, the smell of the french fries, the lure of the melted cheese...it's been a tough morning and dinner is a long way off, so you'd better fill up now."

The Angel says:  "I'm sure you'll make a healthy choice because you know that weight gain can increase your risk for a number of illnesses, including diabetes, heart disease and maybe even cancer.  So march straight to the salad bar and load up on leafy greens with fat-free dressing."
The Voice of Reason says:  "The last time you had only a salad for lunch, you were looting the Snickers stash by 3pm." 
The Solution:  Order the salad, but add a few pieces of grilled chicken (or other lean sources of protein such as beans, salmon, eggs, tofu) and an olive oil dressing, which stays with you longer than the fat-free stuff.  Then grab an apple and a part-skim cheese stick or yogurt parfait to snack on later.  The all-or-nothing approach to eating can leave you either overstuffed or underfed; instead expanding your definition of lunch to include and afternoon nosh can keep you on a healthier track.

I haven't trusted polls since I read that 62% of women had affairs during their lunch hour. I've never met a woman in my life who would give up lunch for sex.  - Erma Bombeck

Diet Dilemma #1

DILEMMA:  You need to grab a quick breakfast!
The Devil says:  "Look...there's Tim Hortons!  It's fast and it tastes great, and the sugar will give you an energy burst."

The Angel says:  "Keep driving, you can do it!  Swing by a store for fruit and low-fat yogurt.  The calcium and the vitamins will help start your day off right."
The Voice of Reason says: "A doughnut would taste delicious, but you will regret it an hour from now when your blood sugar takes a dive and you crash face-first into the keyboard."
The Solution:  Have the fruit and yogurt, but make it feel more indulgent by sprinkling on a few chocolate chips and/or chopped nuts.  Breakfast is supposed to jump-start your energy and keep it going for a few hours, and a load of fried, sugary dough isn't up to the job.  A bite that combines energizing carbs with satisfying protein, such as low-fat dairy with fruit, is an ideal choice.  Other filling options include 1 or 2 slices of whole-wheat toast with 2 tablespoons of peanut butter or skim milk poured over a heaped cup of cereal (look for one with fewer than 150 calories per cup - or use low-fat granolas that have similar calories per 1/2 cup, less than 6 grams of sugar and at least 4 grams of fibre per serving).

“Rather go to bed supperless, than run in debt for a Breakfast.”

   -Benjamin Franklin (1706-1790) Poor Richard's Almanac

The Right Bite or How to Make the Healthiest Choice

Freud almost got it right when he said a constant battle is being waged in our psyche between what our animal instincts would like to do and what are socialized selves know we should do - but the fight most of us face isn't about sex...it's about food!

For instance, think about all the negotiating you do with yourself: calculating the treadmill time required to work off a slice of pizza or weighing the evils of trans fats against your overwhelming desire to down a giant piece of cake.  The fact is, no matter how persuasive the diet angel on your shoulder is, too often the devil is busy whispering, "yummm, cookies!" in your other ear wins out.

And sometimes, that's OK.  Eating healthy is not about being perfect 100% of the time; it's about eating your best most of the day.  Little treats have been shown to help keep dieters more focused and less likely to pig out after feeling so deprived. 

Over the next few days, we will look at different "Diet Dilemmas" and give you ideas on how you can keep both the angel and the devil happy!

Family Pains

Your diet is coming along fantastically - until a family get-together has you reaching for the cake in despair.  Here's how to deflect the dessert that's shoved under your nose....

Avoid the "D" word - If you don't want people to talk about your weight, you need to avoid the topic too.  When you tell people you're dieting, it's always a cue for them to shove hi-calorie food at you.  When visiting family, keep quiet about your weight-loss efforts and quietly suggest lower fat or calorie options or fill up on healthy snakcs beforehand.  Dessert?  Just say you are full and fill up on fruit. 

Avoid the comments - Got one of those in your family who always says, "You're looking a bit porky, aren't you?"  Instead of letting that comment depress you and send you to straight to the dessert...either try to avoid those people or change the subject and make like you never heard them.

Avoid the alcohol - Besides the fact that alcohol and insensitive family members is not a good combination...it isn't much good for the waistline!  Have a glass of wine with your meal but then stick to water or soda or other calorie-free beverages.  Your head will be clearer, your eyes sparkly and your temper intact!

Time out!  You're bored and the food tray looks inviting or your in-laws/sister, nosey great aunt, etc are driving you to distraction...go for a walk.  Offer to take the dog for a walk, play games with the kids...just get yoruself away from the food.  Your waistline and mind will both be happier!

“Some family trees bear an enormous crop of nuts."

Women's Healthy Heart Numbers (Part 2)

The second number we are going to look at is Blood Cholesterol. The Doctor will usually test for 4 different measures: Total Cholesterol, LDL Cholesterol (the “Bad” guys), HDL Cholesterol (the “Good” guys) and Triglycerides.

Total Cholesterol:
Desirable:   less than200 mg/dL
Borderline High:   200-239 mg/dL
High:  240+ mg/dL

LDL Cholesterol:
Optimal:  less than 100 mg/dL
Near Optimal:  100-129 mg/dL
Borderline:  130-159 mg/dL
High:  160-189 mg/dL
Very High:  190+ mg/dL

HDL Cholesterol:
High:  60+mg/dL (for HDL, high is good!)
Low:  40 mg/dL or less

Triglycerides:
Normal:  less than 150 mg/dL
Borderline High:  150-199 mg/dL
High:  200-499 mg/dL
Very High:  500+ mg/dL

Although having a low level of blood cholesterol doesn’t mean you won’t have a heart attack, a high level will increase your chances of having heart disease/high blood pressure by accumulating on artery walls…meaning, the arteries get narrower, making it more difficult for the blood to be pumped through…which makes your heart work harder…all the time!

Your body produces most of the cholesterol circulating in your bloodstream (we all need some cholesterol), but foods high in saturated fat, transfats and cholesterol, together with sedentary living, can raise the level even higher.

If your LDL cholesterol is borderline high, your Doctor should recommend lowering it by reducing the saturated and trans fats and cholesterol in your diet, losing weight (if you are overweight) and increasing your level of physical activity (which also helps to raise the good HDL Cholesterol). If these lifestyle measures do not work or your LDL Cholesterol is high or very high, or, if you have other risk factors for heart disease (i.e. a hereditary predisposition), your Doctor may recommend cholesterol-lowering medicines, such as statins, together with the lifestyle changes. The triglycerides (associated with LDL) are the fat that is deposited in the blood vessels, which causes athrosclerosis (hardening of the arteries). The blood vessels need to be flexible to allow the blood to flow through…the more triglycerides, the narrower the tube and the less flexible it is…once again, making the job difficult for the old ticker!

To protect yourself, have your cholesterol checked at least every 2 to 3 years, more often if you have high cholesterol or other risk factors.

“"Exercise is king, nutrition is queen, put them together and you've got a kingdom. ...”  Jack Lalanne

Women's Healthy Heart Numbers (Part 1)

Over the next few days, I will deal with an important “number” each day, how to obtain the numbers, and, then, what they mean, in terms of your health. Often we hear the terms bandied about, but really do not understand them.


Let’s start with Blood Pressure. How many times have you sat in your Doctor’s office and had it done, seen them nod their heads and record it. They never tell you unless you ask or it is high enough to make the alarm bells ring! And, even if they did tell you, do you even know what they mean?

Normal   -   119/79 or less

PreHypertension   -  120-139/80-89

Stage 1 Hypertension  -  140-159/90-99

Stage 2 Hypertension  -  160+/100+

More than half of women over age 55 have high blood pressure (HBP), which often has no symptoms. HBP increases the heart’s workload, putting added strain on blood vessels and increases the chances of heart attack, heart failure, stroke, or kidney problems.

So, what exactly do all those numbers mean? The top number, is called the systolic measurement…which is the pressure against the walls of your arteries when your heart is beating. The dystolic, the bottom number, is the pressure against the walls of your arteries when your heart is at rest. So, ideally, the less pressure, the better…right? Blood pressure should be checked annually; more often if it is elevate

If you are prehypertensive, your doctor will recommend (or should) you control/reduce your weight, exercise, discontinue smoking (if you do), limit your alcohol intake and sodium intake, rather than give you medication. If you have full-blown hypertension, you will likely be given blood-pressure lowering medications as well as the lifestyle changing recommendations.

“A little knowledge is a dangerous thing - but a lot of ignorance is more dangerous.” - Unknown

What Numbers Do You Know By Heart???

I’ll bet you know a lot of numbers by heart!  Birthdates of your children/loved ones, phone numbers, bank account numbers, PIN numbers? But, do you know your BMI? Your cholesterol? Your blood pressure? Your body fat%? How much exercise you should be doing to keep healthy? Your metabolic rate and calorie expenditure to decrease or maintain body weight? If you are like most women, you don’t! As a matter of fact, the American Heart Association found only 13% of women knew their own risk status.

This month is National Heart Disease Awareness month, and I will be addressing issues regarding it in the next few blogs. Did you know that heart disease is now the #1 cause of death among women? Yep…men don’t have dibs on it any longer! All those protective hormones we had, decline as we age…so, hormone-wise, we become more like men (I don’t mean you’ll find yourself on the couch with the remote control in one hand and the other tucked into your pants!) and the diseases commonly associated with them.

Get to know what your numbers are, and what the benchmark numbers are for good heart health. Once you know your numbers, record them, don’t leave it to your doctor or health professional to be the only one who knows! If yours indicate an elevated risk, make the lifestyle changes needed to lower your risk and beat the odds. Cynthia Stuenkel, MD, and Clinical Professor of Medicine at the U of California says, that too many women say, “Just give me the medication, doc.” But, she says, “how we live our lives on a day-to-day basis is the most powerful medicine we have.” By taking preventative measures, studies suggest that you can reduce your heart disease risk by up to 82%!

So, why not turn the tables and change your lifestyle before a heart attack does it first!

“Take care of your life - without it, you’re dead.” - Unknown

Winter Comfort Eating Recipes (Part 3)

Ready for a few more recipes to add to the list?    I could go crazy and probably make numerous blogs about healthy snacks!  Here are a couple more...

Spicy Nuts/Nibble Mix or Cornnuts?

This recipe uses chick peas in place of nuts and calorie laden cornnuts.  The chick peas taste quite nutty and are far more nutritious and lower in fat than most snack foods.
Try this instead:  Spiced Garbanzo Beans - Drain 2 x 16oz cans of garbanzo beans (chick peas) or your own homemade ones and put them in a large bowl.  Add 2 tbsp cumin, 1tbsp curry powder, 1 tsp chili powder, 1/4 tsp salt, 1/8 tsp pepper and toss well to coat.  Spray a baking pan with oil or non-stick spray and spread chick peas out in a layer and bake for about 20- 40 min at 350F, stirring halfway through.  Serve warm or save them in a jar in the fridge when cooled (if they last that long!)  Good on top of salads as well.

Rice Pudding

Comfort food at its best!  How many remember Grandma's warm and slightly sweet Rice Pudding.  This version has all that - minus the skin (yecch!!)
Try this instead:  1 cup cooked rice (cook a bit extra next time you make rice!) mixed into 1 pk fat free vanilla pudding and 2 cups skim milk.  Add nutmeg (if you like it) and 1/2 raisins, if desired.  Chill in fridge until set.


I hope these posts have given you a few more ideas of how to eat healthy with diet-friendly comfort foods!

50 Tips to Not Gain Weight In Winter (Part 5)

Ok...you ready for the final 10??

41. Substitute nonfat or low-fat dairy products such as milk and cheese for whole-milk dairy products.  If you are not used to non-fat products, make the transition by starting with the reduced fat products first.

42. Who says you can’t have your cake and eat it too? For moistness with less fat, substitute equal amounts of applesauce for oil.

43. Satisfy your sweet cravings with low fat goodies such as angel food cake, frozen juice bars, diet jellies and puddings, fresh fruit, biscotti.  Make them yourself or read the labels to ensure they are high sugar products instead!

44. Choose only the leanest cuts of meat and trim all visible fat before cooking.

45. Remove the skin from chicken before baking or broiling, if you are the kind who enjoys it…once it is cooked and all crispy, it gets more difficult to throw it away!

46. Try to get at least 5 servings of fruit and vegetables each day. They are not only rich sources of vital nutrients; they are also rich in fibre. So when you fill up on low-cal fruits and veggies, you’ll have less room for fatty foods.

47. Do give into cravings occasionally. Struggling against urges is a sure-fire path to a binge. Try managing your craving with a small serving.

48. Snack regularly; just do so intelligently with low-calorie and/or high fibre foods, instead of cookies and cake.

49. Become a fat sleuth. Read food labels faithfully and select those that contain no more than 3 grams of fat for every 100 calories.

Lastly....and definitely not the LEAST....

50. Above all else, maintain a positive attitude. If you believe in yourself and your ability to get into shape, you’re half way there!!!

So, there you have it!!  50 Tips to help prevent winter weight gain....I hope you have discovered at least one tip that will assist you with your weight loss or weight maintenance goals!

50 Tips to Not Gain Weight In Winter (Part 4)

Ready for another 10 tps to help you keep slim this winter???

31. Treat yourself to a gift every time you lose 4 or 5 pounds to make you feel special. Just be sure it’s not food!

32. Never shop on an empty stomach. All those fattening goodies will be especially irresistible when you’re starving.

33. When alcohol is served at a party or restaurant, opt for a white wine spritzer, as it cuts the calories and alcohol in half.

34. Invest in a food scale. That way, when a meal calls for a certain amount of meat, chicken etc., you’ll be right on the mark!  No more portion distortion.

35. Aim for a small but steady weight loss-you’ll be more likely to succeed and maintain your goal.

36. Weigh yourself in the morning is best, or at the same time each day.

37. Don’t forget to exercise. Regular workouts burn lots of calories and rev up your metabolism so you’ll lose weight more easily; they also help to firm up flabby areas and contribute to overall fitness. So don’t rely on dieting alone to get slim!

38. Cut down on fast foods. Most give you more fat and calories than you’d imagine. Even salad bars can be loaded with hidden calories.

39. Find a diet buddy, or join a diet club. You’ll get support and encouragement just when you need it most.

40. Sauté meat and vegetables in chicken broth or wine (most of which burns off during cooking) rather than oil.

Despite the fact that many of these seem "obvious", it is surprising how many we DON'T do on a daily basis!

See you tomorrow for the last 10 tips to avoid winter weight gain...

50 Tips to Not Gain Weight In Winter (Part 3)

I hope you are finding some of these tips to avoid winter weight gain are like light bulbs / "aha!" moments! 

Often times we think we are "really trying" and don't realize that it is the small things that we do on a daily basis that really count.  In other words, we all focus on the big night out and blame it for weight gain, but it is the everyday bad or unconscious habits (i.e. eating the food off the kids' plates  :( ) which are really the bad guys, in terms of accumulated fat storage.  With that being said, here are another 10 tips:

21. Dining out? Order a la carte or an appetizer size. A full meal is often far more than you need, especially if you have nibbled on bread, had some wine etc. If it is set in front of you, more than likely you will eat it all! 

22. Cultivate thinner friends! If you have friends who are on “see food” diets, it is more difficult than with those who don’t focus on food.  Be mindful of friends or relations who sabotage your weight loss efforts. Often times, those who are unable to commit to a program themselves will put obstacles in your way to prevent you from achieving your goals. Sad…but true.

23. Avoid using heavy sauces, stuffing or topping when dining out; order them on the side or leave them off.  How many times have you ordered a healthy salad to find it dripping with salad dressing…undoes all the good of eating a salad, doesn’t it?

24. Be forgiving of dieting slipups. Simply resolve to do better next time, but don’t give up altogether.

25. Always leave something on your plate. This fosters a sense of self-control. 

26. Satisfy your sweet tooth with fresh fruit; not cookies, cake or candies.

27. Be wary of packaged “diet” foods. Many have more calories and sodium than “ordinary” foods. Check labels before you buy.  That “fat-free” yogurt, for example, is often loaded with sugar to compensate for the lack of fat.

28. Skip the seconds - once is definitely enough when you are trying to watch your weight!

29. Put your fork down between each bite. This habit will help you eat more slowly and, ultimately, less.

30. Eat on smaller plates. What looks like a skimpy serving on regular dinner plates will seem like a feast on a smaller one. 

See you again tomorrow for Part 4 of the "no winter weight gain" strategies!

50 Tips to Not Gain Weight In Winter (Part 2)

Ok...ready for another 10 tips to prevent winter weight gain and spring regret?? 

     11. Popcorn makes a filling, healthy snack. But be sure you eat it plain-that means no salt or butter, or if   you must, a little of either.

    
     12. The taste of something sour, like a pickle (just watch the sodium levels) or unsweetened grapefruit juice, can put an end to hunger pangs, especially when you’re craving something sweet.

     13. To avoid eating too fast, eat with chopsticks. After a while, you’ll find yourself eating more slowly, even when you use a fork.

     14. Cut down on sodium. Excess salt makes you retain water and it also promotes high blood pressure.

     15. Know why you’re eating. A bad mood can trigger a binge, but if you’re aware of the tendency you’ll be better able to cope.  Try lying down and doing some Crunches or Push Ups....you'll boost your "feel good" hormones...so that bad mood might just disappear!

     16. Cook enough for just one meal. When you have leftovers in the fridge, it’s hard to resist eating them after dinner or while you are trying to put them in the fridge.  Or make an announcement that leftovers are for the next day's lunch...

     17. Occasional treats help fight feelings of deprivation and possible binges. Allow yourself a thin slice of cake, a couple of cookies or a small amount of candy (or whatever your vice is) once a week.

    18. Develop your interests in things other than food to prevent over-eating from boredom.

    19. Don’t eat while you’re doing something else. If you munch while watching TV or reading, you’re apt to eat too much.  It laso creates a habit and signal.  Your body starts to tell you, "When I watch TV, I eat."

     20. Going to a party? Don’t go on an empty stomach. The festive atmosphere and omnipresent food can lead to dietary disaster.

Tomorrow, another 10 tips!

Is it Low Fat? Is it Low Cal?

I don't know about you, but I have been fascinated with the information on the Vancouver Sun's Fatabase! 

Actually, the whole Rate Your Plate series is extremely interesting and informative.  If you haven't had a chance to look...go take a look - Vancouver Sun Fatabase.

If you are anything like me, you try to make good food choices and look for all the words that tell you right away that the meal is going to be calorific!  Words like "deep-fried" are pretty obvious, but anything that is in a cream base has several names.  So, go to the site and look up some of your favourite meals that you order out.  Some throw a few curve balls!

 Take Caesar Salad.  It's a salad...right???  Think again!  At some restaurants they take an inherently healthy food and slather it in a high fat dressing as well as throwing in some other high fat additions.   You might want them to hold the dressing and go with a basic vinaigrette to make it the healthy meal that it should be!

Forewarned is forearmed...as some famous person once said!

Will or Want in 2010?

With a matter of days to go until the start of 2010 and a new decade, you've probably started thinking about your New Years Resolutions and what it is YOU want to change next year...


Most people want to make some kind of change or difference to themselves or their lives, but very few actually achieve their goals. Why is this? Well, it's simple... Because they 'want'...
'Wanting' is like 'hoping' - the chances are slim that it will materialise.

How many times do you hear people saying;

'I want to lose weight'

'I want to be rich'

'I want to be fitter'

'I want to be famous'

'I want to change careers'

Remove the 'want', replace it with 'hope' and what do you have?  A half-hearted idea that more than likely will amount to NOTHING!  ZERO change!

To make something HAPPEN you have to WILL it to.
Pick a goal you want to achieve in 2010.
Say out loud 'I want to -------- in 2010'

Doesn't carry much weight or conviction does it?

Now say out loud 'I WILL ------------ in 2010!'

There you go, a positive, determined statement that will get you noticed by others.

If you say to your family and friends 'I want to lose 10 pounds in January' they'll more than likely listen for a second and then move on to another topic of conversation, treating your statement as a passing comment.
Say 'I WILL lose 10 pounds in January!' and suddenly you have their attention. Rather than brush it aside they're more likely to question your comment:  "How? Doing what? Really? That's great!"

You see, WANTING is not enough I'm afraid.
Yes, wanting SOMETIMES gets, but only if you're lucky.
By WILLING something you make your own luck HAPPEN.

STOP making a list of 'WANTS' and instead go for the 'WILLS'.
With all the doom and gloom around this year, bring change and make 2010 a positive, uplifting experience.

Write your own list of WILLS and forget the short-lived New Year Resolutions!