Some Like it HOT!

     Want to boost your metabolism, burn more fat, and lose weight faster?  Just heat up your plate!

     Apparently, adding hot peppers or other spicy ingredients to your food not only boosts your calorie burning abilities, it may help curb your appetite.  There is evidence that capsaicin, the active ingredient in jalapenos, cayenne, red pepper flakes, and hot sauces, may help prevent the "I'm hungry" message from reaching your brain.  It also activates 20 different fat-burning proteins, which enables you to burn calories faster.  In addition, capsaicin may inhibit the growth of certain cancer cells, ease pain, prevent heart attacks, and kill the bacteria that cause stomach ulcers.  Sounds like a small miracle to me!

     Add spice to your diet with fresh chiles (jalapeno, poblano, Hatch, habanero), dried red pepper flakes, ground cayenne pepper, hot curry powder, or sauces such as Tabasco or Sriracha.  Feel the burn in a whole new way!

     Do you have a favorite spicy recipe?  Please share it in a comment!

My Cousin's Favorite HEALTHY Thing

And I do mean HEALTHY.  Almost RIDICULOUSLY healthy.  This recipe comes from my cousins Lyndie and Allison in Maryland, and though I haven't had a chance to try it yet, they gave rave reviews. 

RAW COOKIE DOUGH BITES

2/3 cup of raw almonds

2/3 cup of raw walnuts

2/3 cup of rolled oats (or raw oat flakes, if you wish)

1/4 tsp. of ground cinnamon

1/8 tsp. of sea salt

1/4 cup of raw agave nectar

2 tsps. vanilla extract

3 tbsps. of dark chocolate chips

In a food processor, process the almonds, walnuts, oats, cinnamon, and salt to a fine meal.  Add the agave nectar and vanilla and process to combine.  Add the chocolate chips and pulse briefly to combine.  Roll the dough into balls (about 1 tbsp. each) and place them on a cookie pan lined with parchment paper.  Freeze for about an hour to firm up.  Store balls in a tightly covered container in the freezer.

If you try this recipe, be sure to send me your review.  Thanks, Lyndie and Allison!

Got Cravings? Picture This!

     Craving chocolate?  Picture yourself boating on a serene lake.  Got to have that doughnut?  Imagine yourself strolling through a peaceful park on a summer day. 

     A recent study revealed that a food craving can be squelched by daydreaming instead about an activity or setting that makes you happy.  Okay, I'll bite.  I really, REALLY wanted pizza -- pepperoni, onions, the history of cheese, the whole nine yards.  But instead, I pictured myself lounging luxuriously on a pristine white beach in the world's most flattering bikini with the waves lapping rhythmically at the shore and the wind blowing soothingly through my hair.  Okay . . . I'm relaxing.  Ooooo, this is nice.  And isn't my tan looking good.  Ahhhhhhhh.  And then Ernesto, the cabana boy, arrived with my take-out pepperoni pizza and a generous supply of Wet-Wipes.  I thanked Ernesto, shook off my daydream, and picked up the phone to order a pizza, which was absolutely scrumptious, by the way, and while I ate it, I pictured myself on a pristine white beach wearing a handy meal-time cover-up over the world's most flattering bikini.

     So does visualization conquer cravings?  Apparently, not for me!  But try it yourself and let me know what you discover.  (Don't forget to leave a comment!)

My Favorite HEALTHY Things

ARTICHOKES.  Got 20 minutes?  Need something to keep your hands busy?  Artichokes to the rescue!  Not only are they fun and time-consuming to eat, they pack a pretty powerful nutrient punch consisting of fiber, protein, Vitamin C, iron, and assorted antioxidants.  And as Miss Piggy once said, "After all the trouble you go to, you get about as much actual food from eating an artichoke as licking 30 or 40 postage stamps."   I can attest to this -- I love them so much that I once ate four, I kid you not, and I wasn't even close to feeling full, but I was completely exhausted.  A nap ensued. 

An adult-sized specimen has only about 60 calories between the heart itself and the little bit you scrape off of each leaf.  The concern, of course, is your choice of dipping sauces.  Butter!  I'm thinking butter!  But I've discovered that butter mixed with fresh lemon juice is just the right combination for dipping.  Plain lemon juice is also good, of course, and light or nonfat mayonnaise mixed with lemon juice and little curry powder is another favorite. 

Here's my quickie cooking method:  Cut off the stem and trim the sharp little tips off the ends of the leaves.  Put the artichoke in a microwavable dish with about an inch of water in the bottom.  Drizzle it with a tiny bit of olive oil and sprinkle with salt, pepper, garlic powder, basil, or your choice of seasonings.  Cover it tightly with plastic wrap and microwave for 10-15 minutes, until a sharp knife poked down into the middle indicates that the heart is tender.  Let it sit for a minute so you don't burn your little hands, and then dig in!

Fill Up on Fiber

     Trying to lose weight?  Add more fiber to your diet to keep you feeling fuller and to help prevent cravings.  Chewy, fibrous foods keep your mouth busy longer and are more satisfying than soft, overly processed foods.  And that's not all.  Fiber fillers may also help protect you from heart disease, diabetes (by slowing the absorption of sugar into your bloodstream), and some cancers (by binding to troublemakers and increasing the chance they'll be excreted).  And last but not least, is constipation a problem?  Not anymore!

     Fill up on these winners:

1.)  Carrots, lettuce, broccoli, celery, sweet potatoes, and asparagus.

2.)  Bananas, apples, pears, and berries.

3.)  Nuts, seeds, beans, and lentils.

4.)  Whole-grain cereal, bread, and pasta.

    Experts recommend a minimum of 25 grams of fiber a day, which really isn't hard to achieve if you include a little at every meal.  So eat up and fill up!

Fight Pain With Your Plate

Good news!  You may be able to ease your aches and pains with your fork.  Who knew?  The following foods help build strong bones and muscles and might even help reduce pain.  In addition, they help prevent the additional body weight that can exacerbate pain, and they can boost your energy level so you're better able to cope with your discomfort. 

1. Whole grains.  Whole grains are rich in magnesium, a mineral that has been proven to ease muscle pain. 

2. Salmon.  Studies have shown a strong link between low levels of Vitamin D (the sunshine vitamin) and chronic pain.  Not only is salmon rich in Vitamin D, it provides valuable omega-3 fatty acids.

3. Olive oil.  This liquid gold contains high levels of pholyphenol, an antioxidant that can help inhibit a pain-causing mechanism in the body.  It's also free of saturated fat, which can erode bone strength and trigger pain.

4. Spices.  Ginger contains substances with analgesic qualities similar to aspirin and ibuprofen, and turmeric (another member of the ginger family) may also help relieve discomfort. 

5. Strawberries.  These berries are full of Vitamin C, an antioxidant with powerful pain-reducing properties.  Studies have suggested that Vitamin C may help relieve pain following a broken bone or orthopedic surgery.  It may also help prevent the cartilage loss associated with arthritis.

6. Greens.  Greens are rich in Vitamin K, a potential pain reliever.  (Note: Vitamin K also aids in blood clotting, so if you're taking a blood thinner, check with your doctor.)

7. Dairy.  Dairy foods contain calcium for bone strength and Vitamin D, which may help relieve chronic pain.

8. Wine.  Resveratrol, which is found in grapes, grape juice, and wine, may have an analgesic effect similar to aspirin.  (Keep in mind that experts recommend no more than one glass per day.)

So eat hearty and healthy -- you'll feel better!

January at the Gym

     January is typically the busiest month of the year for fitness centers, their classes and machines flooded with well-intentioned, post-holiday newbies and returning gym rats.  If you're among this number, do yourself -- and others -- a favor by observing proper gym etiquette to ensure a safe, efficient workout every time.  According to the American Council on Exercise, these are the top ten mistakes made by gym members:

1.)  The all-or-nothing approach.  Not having a full hour to work out is no reason to bypass the gym completely.  Even 10 or 20 minutes of exercise can provide important health benefits.

2.)  Unbalanced strength training programs.  Many exercisers focus on certain muscles, such as the abdominals or biceps, because those have a greater impact on appearance.  To achieve a strong, balanced body, it's important to train all the muscle groups.

3.)  Improper form.  Poor form leads to injury.  Failure to observe correct knee alignment, using your back rather than your legs to lift heavy weights from the floor, and not exercising through a full range of motion are all potential hazards. 

4.) Not progressing wisely.  Exercising too much, too hard, or too often are common mistakes made by many beginning fitness enthusiasts.  Rest and gradual progression are key components of a safe and effective program. 

5.)  Not including enough variety.  Too many people find a routine or physical activity they like and never change it.  Repetitive workouts can lead to boredom, plateaus, and/or injury.  Don't be afraid to try new things. 

6.)  Not adjusting machines properly.  Most exercise equipment is designed to accommodate a wide range of body styles, but you must adjust the machine to suit your size.  Seek the assistance of a staff member when needed.

7.  Focusing on anything but your workout.  The importance of being mindful of the task at hand cannot be overemphasized.  Not only will reading or watching TV adversely affect the quality of your workout, those activities can be distracting and lead to injuries.  Read at home.  Work out at the gym.

8.)  Not cooling down properly.  Too many people finish their workouts and head straight to the showers.  Instead, continue walking around for a few minutes to allow your heart rate to return to normal, and then stretch your muscles to improve flexibility and help prepare your body for the next workout.

9.)  Poor gym etiquette.  Lingering on a machine after you've finished, chatting loudly on your cell phone, and failing to wipe down equipment after you've used it are all no-no's at the gym.  Always be considerate of others.  (This is particularly important during the winter cold and flu season.  Most gyms provide handi-wipes or towels and antibacterial spray -- for your sake and others', please use them.)

10.)  Not setting realistic goals.  Vague, unrealistic, and unattainable goals produce exercise dropouts.  It's important to establish training goals that are specific and appropriate for your fitness and skill levels.  Ideally, those goals will provide just the right degree of challenge.

     Review your workout routine to be sure you're not setting yourself up for an injury, trying to do too much, or just spinning your wheels.  Consider treating yourself to a session or two with a personal trainer for new exercise ideas, a refresher course on proper form, and a motivational "kick in the pants" to get you off to a good start in the new year.  And most importantly, have fun!

Win With Fins

We've known for years that eating fish is a healthy habit, but now the good doctors at RealAge advise that just six ounces of omega-3-rich fish twice weekly reduces our risk of heart disease by a whopping 36 percent.  Go fish!

If you're concerned about the harmful mercury content of fish, follow these guidelines:

1.) Think small.  Young, pint-sized fish such as anchovies, herring, sardines, and sole have the shortest exposure to mercury in the water.  They also eat fewer other fish, which reduces their concentration of mercury. 

2.) Go for the fat.  Salmon, trout, herring, sardines, flounder, haddock, cod, and canned light tuna (which is lower in mercury than albacore) contain high levels of omega-3s and low levels of mercury. 

3.) Add fruit.  Tropical fruits such as mango, pineapple, banana, and papaya actually reduce the amount of mercury your body absorbs.  Garnish your fish with fruit salsa or chutney. 

4.) The danger zone.  Swordfish, shark, tilefish, king mackerel, marlin, orange roughy, and mahi mahi contain the highest levels of mercury.  (Red snapper was recently removed from this list.)

Fins are in -- enjoy!  Do you have a quick and easy fish recipe to share?  Leave a comment!

My Favorite NAUGHTY Things

STUPID EASY FUDGE.  Seriously.  It's so easy, it's practically stupid.  In a saucepan over medium heat, melt together two bags of chocolate chips with one can of sweetened condensed milk.  Blend well and then pour into a pan and let cool.  That's it!  Now for the fun part: You can use plain old semi-sweet chocolate chips or you can combine them with butterscotch chips, peanut butter chips, white chocolate chips, mint chips, whatever you find at the store.  You can add nuts or pretzels or raisins or craisins or any old thing your heart desires.  And you can eat it yourself or cut it up, put it a pretty little dish with a bow, and give it away.  Stupid easy! 

My holiday wish for you . . . .

. . . . . . peace and joy and love.  Lots of love.  Many thanks to all of you who check in regularly.  Merry Christmas.  

Fight Off A Cold or the Flu with These Five Foods

Welcome to cold and flu season -- fa la la la la la la la laaaaaa!  Even though we may all be destined to get one or the other this year, here are a few suggestions that might help:

1. Tap into the power of protein.  Protein helps bump up your body's production of disease-fighting antibodies, so make sure you get a little at every meal.  Focus on lean meats, fish, nonfat dairy products, beans, and nuts.

2. Fill your plate with color.  The most colorful items in the produce department also contain some of the highest levels of Vitamin C and flavonoids, both of which can help increase your production of protective immune cells.  Reach for oranges, strawberries, bell peppers, broccoli, tomatoes, kiwi fruit, blueberries, the list goes on and on.

3. Warm up with tea.  Folks who sip three mugs of black tea daily may produce up to ten times more virus-fighting agents than coffee drinkers.  Tea bags, everyone!

4. Get your grains.  Whole grains provide selenium, zinc, and beta glucan, all of which enhance immunity.  Add oatmeal, shredded wheat, barley, couscous, and amaranth to your diet.

5. Go for the spice.  Chicken soup may shorten the duration of a cold by up to 50%.  Why?  Cooked chicken releases cysteine, an amino acid that's chemically similar to a drug used to treat bronchitis.  Enough said.  And if you can stand the heat, spice it up.  The capsecin in hot peppers and sauces helps relieve congestion.  

Let's see . . . protein, vegetables, whole grains, tea . . . where have we seen those before?  It turns out that the foods that are so good for you are good for what ails you as well.  Eat hearty and stay healthy!   

My Favorite Things -- Healthy, Naughty, or Otherwise

Cheese Bake Judy.  Cheese Bake Whodie?  Don't ask me, I don't know the answer.  The recipe originally came from my friend, Tammy, who says that's what it's called in her family.  At our house, it's become Judge Judy, as in, "Hey, is there any Judge Judy left?"  Go figure.  I'm sure there are four dozen recipes similar to this one roaming around out there, but I've recently been reminded of how handy it is during the holidays because you assemble it the day before, refrigerate it overnight, then pop it in the oven in the morning, which may make it the world's most perfect breakfast for Christmas Day, especially if you have a house full.  Here's my recipe:

6-8 slices of soft bread

1 pound of cooked breakfast sausage

2 cups of shredded cheese

9 eggs

3 cups of milk

1 tsp. of dried mustard

salt and pepper to taste

Spray a 9"x13" baking pan with cooking spray.  Arrange the bread in a single layer covering the bottom.  Spread the cooked sausage over the bread, then sprinkle the cheese on top.  Whip the eggs and milk together, then add the dried mustard, salt, and pepper.  Pour the egg mixture over everything, cover tightly with foil, and refrigerate overnight.  The next morning, remove the pan from the refrigerator and allow it to come to room temperature before baking, if possible.  Remove the foil and sprinkle with Parmesan cheese.  Bake at 350 degrees for 50-60 minutes, until bubbling around the edges and golden brown on top. 

If this isn't the perfect vehicle for leftovers, I don't know what is.  You can use any cooked protein and any kind of cheese you happen to have around.  Combine shredded chicken, sauteed onions, green chiles, and pepper jack for Cheese Bake Juanita.  Ground beef and/or Italian sausage, sauteed onions and peppers, mozzarella cheese, and a little oregano and basil makes Cheese Bake Juliana.  And pretty much any leftover cooked protein combined with vegetables and cheese gives you Cheese Bake Joanie, Jeanie, or Janie.  It's a no-brainer!

Is there another variation in your family?  Please share it!  (See the instructions for leaving a comment in red at the end of all the articles.)  

Cholesterol Concerns? Eat these!

Does it ever seem as if you're always saying NO to certain foods, either because you're trying to reduce your weight or your blood pressure or your triglycerides?  Dr. Oz and RealAge to the rescue!  Here's his list of the top ten foods that help reduce cholesterol levels.  (How many of them can you incorporate into your upcoming holiday recipes?):

1.  Almonds

2.  Orange juice

3.  Olive oil

4.  Steamed vegetables (steaming may help the cholesterol lowering abilities of some vegetables, especially asparagus, beets, okra, carrots, eggplant, green beans, and cauliflower)

5.  Oatmeal

6.  Pinto beans

7.  Blueberries

8.  Tomatoes

9.  Avocados

10. Dark chocolate (yippee!!!)

So the next time you're fixated on all the things you CAN'T eat, concentrate instead on these winners that you CAN!

Care to share a tasty recipe that includes any of these ingredients?  Leave a comment!  (Look for the instructions in red after all the articles.)

Holiday Recipes: Potatoes Patricia

Here's the first of what I hope will be a sweet little collection of new holiday recipes.  Do you have a Thanksgiving or Christmas favorite or an unusual family dish that you'd like to share?  Let's all vow to try one new thing this year!  (Share your recipe by leaving a comment or e-mailing it directly to me at marizona2@cox.net.) 

This one comes from my sister-in-law, Cindy, by way of her friend, Patty.

POTATOES PATRICIA

6 cups of peeled and cubed russet potatoes

2 tsp. of salt

White pepper to taste

3 cups of cottage cheese (regular or fat free)

1/4 cup of sour cream

2 tbsp. of finely chopped onion (sauteed, if you wish)

2 tbsp. of chopped chives

1/4 cup of softened butter

Sliced, toasted almonds (optional)

Boil the potatoes until tender, then mash and season with salt and pepper.  Puree cottage cheese in a food processor or blender and fold into potatoes, along with the sour cream.  Add onions, chives, and butter.  Pour into buttered casserole, and top with sliced, toasted almonds, if desired.  You may also wish to dot the top with a little extra butter.  Bake for 30 minutes at 350 degrees until golden brown on top.  It will puff up slightly.

This recipe can be made a day ahead and refrigerated until baking in time for your big dinner.

If you try it, be sure to let us know how you liked it!



Holiday Recipes: Swedish Kringler

Here's an old family recipe courtesy of my friend, Barb, who bakes one on Christmas morning and then watches it disappear.  No leftovers on this one!

SWEDISH KRINGLER:

2 cups of flour

1 cup of butter

1 cup plus 1 tbsp. of water

3 eggs

1/2 tsp. of almond extract

Combine 1 cup of flour, 1/2 cup of cubed butter, and 1 tbsp. of water as you would a pie crust, and pat mixture out into two strips on an ungreased cookie sheet.  Then combine 1 cup of water and 1/2 cup of butter in a saucepan and heat until just boiling.  Remove quickly from burner and add 1 cup of flour, mixing until smooth.  Add the eggs, one at a time, beating well after each one, then add the almond extract.  Spread mixture evenly over the two strips of dough.  Bake for 45 minutes at 375 degrees.  It will puff up quite a bit and then sink again while it's cooling.  Cool on wire racks and then frost.

Frosting

1 1/2 cups of sifted powdered sugar

1 1/2 tbsp. of butter

3/4 tsp. of almond extract

Cream

Combine first three ingredients, and then add enough cream to make the mixture spreadable.  Frost the cooled pastry.

If you try this one, be sure to let us know how you liked it!

Thanksgiving? Already?!?!?!?!?

     Welcome to HalloweenThanksgivingChristmasNewYear's, that eight-week, what-just-happened holiday that comes out of nowhere, spins us around until we don't know WHAT color we're supposed to be decorating with, and then leaves us breathless and five pounds heavier in January.  Did anybody get the number of that bus?  Ah, the holidays.

     It's true that most of us put on a few pounds between Thanksgiving and Christmas.  Why is it always a surprise?  We've finally purged the house of the remaining Halloween candy that we HAD to stock up on just in case there was an unexpected invasion of record numbers of costumed toddlers in our neighborhood, or, let's be honest, maybe we just threw in the towel and ate the leftovers ourselves.  Then we kick off the season with the granddaddy of all meals -- Thanksgiving dinner -- soon after which we launch ourselves into a full festive frenzy by baking absurd numbers of sweets in the name of tradition.  You know as well as I do that once the dust settles and we stow our holiday habits for another year, those extra pounds will come off again.  But if you're starting to stress out about it, read on.

     With all the hustle and bustle and dashing around, don't let your fitness program fall completely by the wayside, but be reasonable.  If you're accustomed to working out five days a week, accept that that may be unrealistic during the holidays.  Allow yourself an abbreviated version of your normal routine, or if you usually work out an hour a day, aim for 30 minutes a day or an hour every other day.  Use that time wisely (and vigorously), and then get on with other things.

     Now, about that monster meal:  If you're like me, when Great Aunt Gertie's cornbread sausage stuffing is on the table, I am there.  Why on earth would you deprive yourself of something so heavenly that you only get to eat once a year?  Shame on you.  But that doesn't mean you have to take leave of your senses.  If your family customarily eats Thanksgiving dinner in the middle of the afternoon, have a very light breakfast so you're not gnawing on the tablecloth by the time the big bird makes its appearance.  Then treat yourself to normal size portions -- let me repeat that -- NORMAL SIZE PORTIONS of all your favorite things.  If you don't absolutely adore sweet potatoes with marshmallows and red cinnamon candies, skip them.  Eat what you love.  Put your fork down frequently, and take a deep breath or two between bites.  If you avoid the typical frenzied speed at which we often indulge, you might even notice when your body begins to signal that it's feeling full.  When it does, have one more bite of your most favorite thing and then stop.  A piece of Granny Franny's famous pumpkin pie?  A small one, perhaps.  A piece of every kind of pie on the buffet table?  Oh, let's not.

     And here's the kicker:  The day after Thanksgiving, get right back to business as usual.  Eat normally, exercise, and start looking forward to the next holiday.  As far as your body is concerned, it's not what you do between Thanksgiving and Christmas that's so important.  It's what you do between Christmas and the following Thanksgiving that makes the real difference.  During the holidays, pay a little more attention to your spirit and enjoy!

Do you have a trick for surviving Thanksgiving dinner?  Leave a comment!  (See the instructions in red after all the articles.) 

My Favorite HEALTHY Things

     No-Calorie and Low-Calorie Condiments.  Do you remember when a diet lunch meant a bowl of iceburg lettuce drizzled with lemon juice?  Do you remember hating that as much as I did?!?  Somebody slap me! 

     We've come a long way, baby, in terms of boosting the flavor on our plates without having to add additional calories.  Here are a few of my favorites:

1.  Pompeian Red Wine Vinegar (1 tablespoon = 2 calories):  Use it to dress salads or cooked vegetables or to increase the tanginess of sauces.

2.  Kroger brand Fat Free Italian Salad Dressing (1 tablespoon = 10 calories):  This is one of my secret weapons.  Not only for salads, I use it in marinades, sauces, and to saute vegetables or meat.  No oil or butter required!

3.  Frank's RedHot Buffalo Wing Sauce (1 tablespoon = 0 calories):  This may be my new most favorite thing in the whole condiment world.  And NO calories!  If you're a wing lover, try this for your next lunch: Fill up a bowl with assorted greens, top it with diced leftover chicken, and drizzle a little of this sauce over the whole thing.  Voila -- Buffalo chicken salad! 

4.  French's Dijon Mustard (1 tablespoon = 15 calories):  Just one of the dozens of mustards available on your store's shelves, all of which add lots of flavor and hardly any calories. 

5.  Best Foods Dijonnaise (1 tablespoon = 15 calories):  A slightly creamier version of mustard without the heaviness of regular mayonnaise.  Mmmmmmmm.  Use it on sandwiches or in sauces.

6.  Morehouse Horseradish Mustard (1 tablespoon = 0 calories):  Yet another example of the variety of mustards out there.  This one has a kick!

7.  Colgin Liquid Smoke (1 tablespoon = 0 calories):  The perfect secret ingredient for BBQ sauces or meat marinades.

8.  Tiparo Fish Sauce (1 tablespoon = 20 calories):  Not for the fainthearted, this adds a strong, salty Asian flavor to sauces or marinades, but so good!

9.  Kikkoman Low Sodium Soy Sauce (1 tablespoon = 5 calories):  So much flavor for so few calories.

10. Kikkoman Ponzu Sauce (1 tablespoon = 10 calories):  A reduced-sodium soy sauce enhanced by either lemon or lime flavor, this is one of my favorites.  I pour a tablespoon into a mini ramekin and dip my daily dose of greens into it for big flavor.  And by the way, I have yet to use an entire tablespoon of it at one meal.

11. Kroger brand Worcestershire Sauce (1 tablespoon = 0 calories):  The perfect flavor punch for sauces and marinades.

12. Hoy Fone Foods Sriracha Sauce (1 tablespoon = 15 calories):  Warning -- this stuff is HOT!!!  But if it's heat you crave, you've found a friend.

13. Pam Olive Oil Spray (1 spray = 0 calories):  Now, you and I both know that there's oil in that there can, and if you were to pour the entire contents into a pan, you would indeed be looking at some calories.  Quite a few, in fact.  But half a dozen quickie sprays will cover the bottom of your saute pan or add moistness and flavor to cooked vegetables or salads.  Just don't lose your mind.

14. Heinz Dill Pickle Relish (1 tablespoon = 0 calories):  A tangy accompaniment to tuna salad, chicken salad, or deviled eggs.

15. Mezzeta Capers (1 tablespoon = 1 calorie):  For just one calorie, a few of these little beauties add terrific flavor to sauces, baked fish, or stir fries.    

16. Kraft Fat Free Mayo (1 tablespoon = 10 calories):  Okay, okay, let's just agree here and now that this stuff bears ABSOLUTELY NO resemblance in texture or taste to real mayonnaise.  Absolutely none.  I hear you, and I agree.  But if we can digest that information and learn to embrace new ways to make use of this alarming product, lunch might be a little more interesting.  For example, I use it to make homemade tartar sauce, combined with lemon juice, Dijon mustard, dill pickle relish, and a few capers (let's see, where have you heard about those products before?).  Surprisingly good, trust me on this.  And you don't have to tell me that there is a time and place for FULL FAT, NOTHING BUT CALORIES, GOOD OLD REAL MAYONNAISE.  There is nothing quite like a big, thick turkey sandwich with lettuce and tomato on achingly fresh bread loaded up with enough mayonnaise to choke a hippo.  I, for one, am not totally happy unless some of it is dripping down my arm.  But for other times and places, give my friend the fat-free version a try.

One warning: Read those labels!  I've provided the calorie counts, but a few of these products can pack a sodium punch if you go overboard.  The good news is that, with so much flavor, you never need to go overboard. 

Those are just a few of the things I keep in my refrigerator.  Do you have other favorites we might want to know about?  Leave a comment!  (Look for the instructions in red after all the articles.)

Lift Weight to Lose Weight

     There is no deep, dark secret to losing weight.  It is simply a matter of burning more calories than you take in.  You can cut back on those incoming calories by eliminating certain foods or by reducing portion sizes.  Burning excess calories and body fat is accomplished through cardiovascular exercise in the form of walking, running, hiking, biking, swimming, or any one of a dozen other activities that elevate your heart rate for a sustained period of time.

     But here's the problem: If you reduce your portion sizes and run three miles every day, you will lose weight, but some of it will be in the form of muscle unless you do something to protect that valuable tissue.  Enter weight lifting!  It accomplishes what diet and aerobic exercise alone cannot.  Specifically, lifting weights adds density and definition to your muscles, which, in turn, can help to change the overall shape of your body.  But that's not the only good news.  Increasing muscle is also one of the most effective ways of boosting your metabolism.  That's because muscle tissue burns calories 24 hours a day, which means that EVEN WHILE YOU'RE SLEEPING, your muscles are helping you burn fat.

    Men have been weight training for literally centuries, but there is still a myth among some women that a dumbbell that weighs more than a Kleenex will add unwanted bulk and size, particularly to problem areas such as thighs and behinds.  Ladies, your handbags weigh more than that!  And the truth is, in fact, just the opposite.  We women simply don't produce sufficient amounts of the necessary hormones (namely, testosterone) to gain that kind of muscle.  In fact, resistance exercises, performed in conjunction with proper diet and adequate fat-burning cardiovascular exercise, can actually make us SMALLER.  Here's why:  Pound for pound, fat takes up 3-5 times more space than muscle.  It spreads out into shapeless, uneven layers, while denser, more compact muscle adds tone and definition.  Plus, muscle tissue burns calories 24 hours a day while fat tissue just sits there, hoping you'll do the same.  And let's not waste time worrying about looking like the professional female bodybuilders we've seen in magazines.  Weight lifting is their job; they work harder at it than you or I could possibly imagine.  Trust me, the rest of us are not going to look like that by accident.

     So there is no deep, dark secret to losing weight, but there is a secret weapon at your disposal -- weight lifting.  Add it to your reducing diet and cardiovascular program, and watch your body take shape!

Care to share your experience with weight lifting?  Leave a comment!  (Look for the instructions in red after all the articles.) 

One Good Choice at a Time

We've been hearing some of the same healthy eating suggestions over and over again for so long that they've become hard to ignore.  After all, if that many doctors and nutrition experts can agree on ANYTHING, maybe there's something to it, right?  Here they are:

1.  Eat 7-9 servings of fruits and vegetables a day.  Packed with antioxidants, they can help reduce your risk of heart disease, diabetes, and some cancers.  But which ones are best?  Basically, you can walk into the produce section of your favorite grocery store, close your eyes, and pick one.  Powerhouses: Blueberries, kale, spinach, and garlic.

2.  Eat fatty fish 2-3 times a week.  Rich in omega-3 fatty acids, they may help prevent heart disease, arthritis, Alzheimer's disease, and brain dysfunction.  Best sources: Salmon, sardines, mackerel, and herring.

3. Restrict grilled meat to 1-2 times a week.  Recent evidence links beef, pork, veal, and lamb to increased risk of cancer of the colon, pancreas, breast, prostate, and kidney, due to carcinogens that form during grilling.  Alternative cooking methods: Baking, braising, roasting, and microwaving.

4.  Eat 25 grams of fiber a day.  Fiber lowers cholesterol and blood pressure, reduces the risk of heart disease, diabetes, and cancer, and helps control weight.  Best sources: Fiber One, All Bran, oat bran cereals, beans, whole grains, fruits, and vegetables.

5.  Use olive oil; avoid trans fats.  Olive oil is the choice of people who live the longest and have the least heart disease, cancer, and other chronic diseases.  The trans fats found in baked goods and margarines clog arteries more than saturated animal fats do.

6.  Eat "good" carbs.  Refined carbs such as white bread and sugar cause rapid spikes in blood sugar and can double your risk of heart attack, diabetes, certain cancers, and weight gain.  Choose unrefined carbohydrates instead.  Best sources: Legumes, whole grains, high-fiber breads and cereals, fruits, and vegetables.

7.  Drink tea. Real tea (not herbal) may help protect you from heart disease, cancer, osteoporosis, infection, age-related mental decline, dental cavities, and weight gain.  Best source: Brewed green tea.

8.  Eat nuts. Just 3/4 ounce of almonds, walnuts, pecans, or pistachios daily slashes your risk of heart disease, diabetes, and Parkinson's disease.

9.  Reduce portion sizes. Gigantic portions are a major cause of weight gain and obesity.  If it isn't on your plate, you won't miss it.

10. Take a daily multivitamin with minerals. It can help make up for subtle deficiencies that cause you to be more prone to infections, bone fractures, and chronic diseases, including cardiovascular disease and cancer.

All pretty manageable, don't you think?  Try adding one new habit each week, and imagine how much better you'll be eating in just a couple of months.  And between those healthy meals, don't forget your daily dose of Vitamin Exercise!

Care to share a comment?  Look for the instructions in red after all the articles.

SCALING DOWN

You awaken to a beautiful morning.  The sky is blue, the birds are singing, and all is right with the world.  You stretch and rise from your bed, padding softly toward the bathroom, and suddenly you have that undeniably spooky feeling that you're being watched.  You look up and, sure enough, there it is lurking menacingly in the corner.  It's evil, sinister, and waiting for you -- THE BATHROOM SCALE!  Run!  Run while you still can!  Save yourself!

Okay, everybody, let's take a couple of deep cleansing breaths -- in with the good, out with the bad -- and collect ourselves.  Now then.  Here's what I want you to do.  Go back into the bathroom and pick up that scale from hell and PITCH IT IN THE TRASH.  Go on, I'll wait right here . . . dum de dum dum dum.  Did you do it?  No, of course you didn't.  I have yet to convince a single client to throw the daggone thing away, but consider this:  If you are a regular and faithful weigher, chances are that most mornings you ease yourself slowly onto that judgmental torture box with your eyes closed, leaning sightly to the left (because that's your lighter side), and toss up a silent prayer to the Goddess of Skinny before opening one eye, peering nervously down, and cursing.  Am I right?  How often do you read that number and do cartwheels of joy across the room?  Why on earth would you want to keep putting yourself through that?

As fall begins, vacations come to an end, and we all get back to our regular fitness routines.  It's the perfect time to stop setting ourselves up for disappointment with that confounded scale.  Instead, get yourself a handy dandy tape measure, wrap it around the important parts, and write those measurements down.  Then select a pair of jeans from your closet that are a little snug, or pathetically snug, or -- let's not kid ourselves -- that you can't get past your knees, and hang them up in a conspicuous place so you'll have to look at them every morning.  In two weeks, take all your measurements again and see if you can get those jeans any closer to the promised land.  If you've been following a realistic nutritional program and getting enough of the right kind of exercise, chances are very good that you'll see some satisfying results.  Keep charting your progress every two weeks.  In a couple of months, if you're still getting results and IF YOU FEEL YOU ABSOLUTELY MUST, then climb back on the scale, but please do not call me if you don't see a drastic change.  And that alone should prove something -- if your measurements are going down and those consciousness-raising jeans are fitting better even when the scale isn't budging, THROW THE GODFORSAKEN THING OUT and consider this new way of charting your progress as you embark on your fall fitness program.  Good luck!

Do you have a scary scale story of your own?  Please share it in a comment!  (Look for the instructions in red at the end of the articles.)