How Do You Maintain Weight Loss?

Get your head working and the middle will take care of itself!

The key to losing weight and keeping it off is to understand what really motivates you. Once you’ve felt the initial excitement of losing the first few pounds, you must find a way to turn that enthusiasm into the willpower to stick with your eating plan. You will encounter both ups and downs as you learn to maintain your weight. To help you through the downs, you need coping strategies. Think about what you really want to achieve. That desire will help you turn your eating and exercise strategies into a lifestyle that leads to lifelong weight control.

• Ask Questions. What gives you the strength to resist temptation? Can you form new habits that you can live with forever? What are the rewards of weight loss for you? How much do you want those rewards?
• Get Real. Losing 1 to 2 pounds a week is a realistic goal. Don’t burden yourself with unrealistic expectations. Talk with your healthcare professional to determine a healthy goal weight.
• Stay Balanced. To maintain your weight, you must balance your intake of calories with the energy you burn. Just the difference of one 12-ounce soda (150 calories) versus at least 30 minutes of brisk walking on most days can add or subtract about 10 pounds to your weight each year!
• Step Up to the Challenge. Strap on a pedometer and find out how many steps you take each day. Gradually add just 250 steps per day averaged out over the week. That will give you a good start on a healthy routine of physical activity. Most sedentary adults take only 2,500 to 3,500 steps a day. Aim to add between 4,000 to 6,000 to whatever you are doing now, for a total of 10,000 or more each day. The more steps you take, the better.
• Shop Smart. Start your food control at the grocery store. Shop on a full stomach, use a list, read the labels on every food you buy, and skip any food that is not part of your chosen eating plan.
• Take Notes. As you plan your eating and activity strategies, keep records. What types of foods are you eating? How do the calories add up? How much are you moving? As you lose weight, record what works for you and what doesn't. Review your notes so you can change strategies if needed.
• Weigh Less. Don’t get on the scales every day. Once a week is fine. Try measuring inches lost instead of pounds.
• Plan Ahead. Plan your meals, plan for ups and downs, plan for holidays and plan to feel great when you’ve made health a daily habit. If you can do what’s right 75 percent of the time, you’re going to succeed in the long run!

Simple Ways to Live a Healthy Lifestyle

By Paige Waehner, About.com

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?

The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

Exercise

One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

* Reduce the risk of heart disease, stroke and diabetes
* Improve joint stability
* Increase and improve range of movement
* Help maintain flexibility as you age
* Maintain bone mass
* Prevent osteoporosis and fractures
* Improve mood and reduce symptoms of anxiety and depression
* Enhance self esteem
* Improve memory in elderly people
* Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

* Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
* Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
* Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
* Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
* Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Learn about more ways to fit in exercise.

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

* Eat more fruit. Add it to your cereal, your salads or even your dinners
* Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
* Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
* Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
* Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

Find more ideas for healthy foods with this Healthy Foods Grocery List.

Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.

Bodybuilding 101: The Total Body Workout

By Michael Russell

The trend in bodybuilding over the past many years has been to train one body part at a time, once a week. While this protocol can be very effective, it often can lead to overtraining and it requires a heavy commitment of time. If you find yourself too busy to make it to the gym 5-6 times per week or you feel that your body is overtrained and you need a refreshing change, the total body workout may be just the thing you need.

At first you may wonder how you can ever work your whole body in one workout. After all, most people are so accustomed to performing 4-5 exercises per body part for around 12-20 sets that they cannot imagine properly training a body part with anything less. This mindset must be opened up. In working your whole body in one workout, you will be performing only 1-2 exercises and 4-6 sets per body part. However, the training frequency will be 3 times per week.

The total body workout involves a focus on basic, multi-joint movements. These exercises stimulate the most response from the body in terms of not only the muscle fibres recruited, but also in the release of the necessary hormones to promote muscular growth. Also, working all major muscle groups in one session will have a synergistic effect on your body's response to the training session. In short, your body should respond well to this type of training, especially if it is a drastic change from what you have been currently doing.

The key is to keep the training sessions relatively short (less than one hour) and intense. Work the large muscle groups first (legs, chest, and back) and then the smaller muscle groups (shoulders and arms). By focusing on basic, compound movements you will provide your body with the maximum recruitment of muscle fibres in the shortest amount of time. For example, when you train chest with bench or incline presses, you are also recruiting heavy work from the shoulders (especially the front deltoids) and triceps. This is efficient training. Combined with sufficient intensity, it will create really good results.

With this program, leg training simply cannot be neglected. The simple old-fashioned barbell squat is the best bodybuilding exercise, period. Regular intense squats performed in good form will stimulate muscular growth over your whole body. As a matter of fact, most individuals would benefit from a routine focused on just squats, deadlifts, bench, bentover rows, and chins. These exercises work because they stimulate muscle growth. These are what the old-time greats focused on. So do them.

Here are the exercises recommended for the Total Body Workout:

Quads: Squats, Leg Press, Hack Squats

Chest: Bench press, Incline press, dips (presses may be performed with dumbbells or barbells)

Back: Deadlifts, Chins, Pulldowns, Bentover Rows, T-Bar Rows

For a sample workout, simply choose 1-2 of these basic movements for each body part and perform no greater than 6 sets. For example, a workout could consist of squats for 5x5, bench press for 3x8, incline press for 3x8, chins for 3x10 and bentover rows for 3x8. You get the idea? It's pretty straightforward. By the way, a 5x5 or 3x8 protocols works really well for the total body workout.

You can follow these basic movements with the following isolation exercises:

Hamstrings: Lying or seated ham curls

Calves: Seated or standing calf raises

Shoulders: Shoulder Press (dumbbell or barbell), lateral or front raises

Arms: Dumbell or preacher curls, lying triceps extension, triceps pushdowns

Abs: Crunches

For the routine, simply choose 2-3 of these muscle groups and perform 2-3 sets of your favourite isolation exercise. The next workout, do the other 2-3 muscle groups. For example, if you did shoulders and arms one workout (at the end of your legs, chest, back routine) do hams, calves and abs the next workout.

The total body workout should be performed 3 times per week on alternate days. A Monday-Wednesday-Friday routine works well and it leaves the weekends free for you weekend warriors. The important thing is to remember never to do the same exercise twice in a row. So if you did squats, barbell bench and chins and barbell rows on Monday, change it to leg press, dumbbell incline press, pulldowns and deadlifts on Wednesday. This is an easy routine to follow.

If you are looking to get maximum results with limited time, this routine rocks! If you are looking for a change or something new to stimulate new growth and strength, the total body workout could be just the ticket. Give it a try - you may just love it! Now get to the gym and train with intensity!

Michael Russell Your Independent guide to Body Building Article Source: http://EzineArticles.com/?expert=Michael_Russell

10 tips for a healthy lifestyle

Sometimes it can feel as though eating a healthy diet, getting enough exercise and finding the time to find yourself is impossible. But learning to live a healthier lifestyle is easy when you change one small thing at a time. Follow Rosalind Ryan's advice and you'll soon be full of beans

1. Let it beet

It sounds bizarre, but beetroot could be a secret weapon against high blood pressure. The condition is a major cause of heart disease and stroke, but many people aren't aware they have it as it has no symptoms. Now, researchers from Barts and the London School of Medicine say drinking 500ml of beetroot juice could dramatically reduce blood pressure after just one hour. So drink up the pink stuff.

2. Think outside the box

Us lazy Brits will spend 17 years of our lives on the sofa, with seven years of that devoted to watching TV. Next time you hear yourself say, "I haven't got time to go to the gym" or you opt for ready meals because you're too busy to cook fresh food, think about switching off the box and doing something healthy instead.

3. don't take the biscuit

It may be a good idea to steer clear of the biscuit tin before you go shopping. A team from the University of Singapore recently discovered that the smell of chocolate chip cookies could make women splurge on unnecessary clothes when they hit the shops. The smell activates the part of your brain that wants instant gratification, although that's no excuse for maxing out your credit cards.

4. Embracing good health

Giving your partner a hug doesn't just warm the heart, it can protect it too. A study by the University of North Carolina in 2005 found that hugging your other half for 20 seconds could lower blood pressure and reduce levels of the stress hormone cortisol. High levels of cortisol have been linked to heart disease and other conditions such as diabetes.

5. Pouring salt on the wound

We eat around 9.5g of salt a day, but the Government wants us to cut this to no more than 6g, as high levels of salt can push up your blood pressure, raising your risk of cardiovascular conditions. Many food labels only list salt as sodium however, but you can do a simple sum to work out their real salt content; just multiply by 2.5. So 0.8g of sodium becomes 2g of salt.

6. Sunny side up

Get outside in the sunshine for a natural boost. The sun's rays on the skin help your body produce vitamin D, which has been shown to fight heart disease, depression, osteoporosis and even some types of cancer. There's not a lot of sun around at this time of year, so make the most of it when it does appear!

7. One is the magic number

One of the largest studies into diet and cancer – the Europe-wide EPIC study – found that eating just one extra portion of fruit and vegetables a day could cut your risk of dying early from any cause by 20 per cent.

8. Holding back the years

Add 14 years to your life by following four very easy principles; don't smoke, take regular exercise, drink sensibly and eat five portions of fruit and veg a day. These simple steps can have a huge impact on your life expectancy, say scientists from Cambridge University. If you only manage one thing, give up smoking as the study found this had the biggest impact on your health.

9. A step in the right direction

Previously, experts thought taking 10,000 steps a day was enough to control your weight, but a world-wide study has just established that women up to the age of 40 and men up to 50 need 12,000 steps a day to help shift that middle jiggle. Invest in a pedometer to make sure you're hitting your target.

10. Laughter is the best medicine

Become a glass-half-full person! Studies have found that those with a positive attitude suffer less from conditions such as heart disease. Find something to laugh at every day to give your feel-good hormones a boost.

Fitting In Exercise

One thing I've learned after years of training clients is that trying to squeeze in exercise while staying at home to raise the kids is not easy. Even the best laid plans can be flushed down the drain for any number of reasons. But, it is possible to get some exercise in, even on your busiest day. To prove it, I went straight to the source...my stay at home clients. I was impressed with the ideas they came up with and their creativity. Below are their best tips for staying fit.

Wear Your Workout Clothes All Day

One common issue many of my stay-at-home clients have is finding big chunks of time for workouts. Even trying to hop on the treadmill or do a quick 30-minute video while the kids nap can be tough.

One of my clients, who has two young kids, gets around this by putting on her workout clothes as soon as she gets up. Doing this:

• Gets you in the mood. Just wearing your workout clothes may motivate you to work harder even if you're just doing chores around the house.
• Makes workouts easier. You're always ready for a quick workout or walk whenever time allows.
• Reminds you of your goal to exercise. Wearing your workout clothes is a reminder to get some kind of exercise in, no matter how short.

Make Everything Count

If you find you don't have time for continuous exercise or that you've missed a workout, that doesn't mean you can't get in some activity. Below are some ideas to burn more calories with everyday activities:

• Run the stairs. One client mentioned adding a few extra laps on the stairs when doing chores or chasing the kids around.
• Add more walking. A client races through the grocery store to burn extra calories. In the winter, she walks with the kids at the mall.
• Incorporate strength training. One stay at home dad does pushups with one of his kids on his back. Another client does a lunge every time she bends over to pick up toys or clothes.

It all counts. What ideas can you come up with in your own life?

Have Workout Ideas and Options Ready

Part of staying in shape when you have a hectic schedule is being ready to take advantage of a few minutes here and there. The trouble is, what's the best way to use that time and get the most out of it? Short bouts of exercise can be effective if you work hard enough. One of my clients does these timesaver workouts throughout the week:

• 10-Minute Strength Training Ideas
• 10-Minute Cardio Workouts
• Short Total Body Workout

I have other clients who keep it simple and do body weight exercises (pushups, squats, lunges, etc.) for a minute each followed by a quick run on the treadmill or a staircase. The point is to do something and work hard at it. If you have a plan, you'll be more likely to follow through.

Exercise with the Kids

Now, I know this one isn't easy. After all, I've held a fair share of babies while clients are exercising. But, I've also had kids participating in the workouts and they often have a lot of fun exercising with mom or dad. Some ideas:

• Include them in the workout. Create rolled-up sock "dumbbells" so they can copy your exercises. Or they can count your reps for you.
• Take them for walks or bike rides. It is a great way to teach your kids to be active every day.
• Add some fun to outdoor chores. One client has her kids help her in the yard and they have contests to see who can rake the most leaves or sweep the sidewalk the fastest.

Work with a Personal Trainer

If it's within your budget, consider working with a trainer once a week or once a month in your home. It isn't for everyone, but in-home personal training is convenient and is becoming more common and affordable. My stay at home moms and dads find it's a great way to get workout ideas and stay on track. With an in-home trainer you get:

• Convenience. The trainer can work around your schedule and you don't have to drive anywhere for an appointment.
• Customized workouts. You'll get workouts that fit your schedule, goals and equipment and workouts you can do on your own as well.
• Motivation. It's easier to work hard with a trainer pushing you a little.

If money is an issue, consider doing partner training with a friend to save money.

Involve your Friends and Family

If you have a spouse or family around, you may be able to negotiate some exercise time during the week. Some ideas:

• Negotiate with your spouse. I have married clients who alternate weeks -- the dad works with me while his wife watches the kids and they switch off for the next week.
• Take advantage of family. Many of my clients have grandma come over once or twice a week to spend time with the kids so they can get to the gym for a workout.
• Get to know your neighbors. I have one client who has a deal with her neighbor. They watch each other's kids once a week while the other goes for a run. They also walk together once a week to keep each other motivated.

Not everyone has this kind of support but, if you do, take advantage of it.

Inside the Pyramid

What foods are in the grain group? Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include: whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: white flour degermed cornmeal white bread white rice Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains. Some commonly eaten grain products are: Whole grains: brown rice buckwheat bulgur (cracked wheat) oatmeal popcorn Ready-to-eat breakfast cereals: whole wheat cereal flakes muesli whole grain barley whole grain cornmeal whole rye whole wheat bread whole wheat crackers whole wheat pasta whole wheat sandwich buns and rolls whole wheat tortillas wild rice Less common whole grains: amaranth millet quinoa sorghum triticale Refined grains: cornbread* corn tortillas* couscous* crackers* flour tortillas* grits noodles* Pasta* spaghetti macaroni pitas* pretzels Ready-to-eat breakfast cereals corn flakes white bread white sandwich buns and rolls white rice. *Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

Simple Ways to Live a Healthy Lifestyle

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?

The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

Exercise

One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

• Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
• Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
• Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
• Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
• Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Learn about more ways to fit in exercise.

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit. Add it to your cereal, your salads or even your dinners
• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
• Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
• Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
• Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.

Staying Active and Eating Healthy

* Developing Healthy Eating Habits
* Using Nutrition Facts Labels
* Good Eating Habits
* Know Your Fats
* Steps to Heart-Healthy Eating
* Additional Information on Eating Healthy

It isn't hard to make simple changes to improve your eating habits. And you can make sense of the mounds of nutrition information out there. A little learning and planning can help you prepare food that tastes good and is good for you!
Developing Healthy Eating Habits

If you are serious about eating healthy, you should become more educated about the foods you eat and the number of calories and amounts of nutrients they contain. Try to eat foods low in:

* calories
* saturated fats
* trans fats
* cholesterol
* salt (sodium)
* added sugar or caloric sweeteners (such as corn syrup, glucose, fructose, maple syrup, or honey)

Using Nutrition Facts Labels


Nutrition Facts label

How to Read a Food Label


To help consumers plan a healthy diet, the U.S. Food and Drug Administration has created the Nutrition Facts label. This label is required on the packages of most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, and drinks. The label states how many calories and how much saturated fat, trans fat, cholesterol, dietary fiber, and other nutrients are contained in each serving. Serving sizes are based on amounts commonly consumed and are standardized for similar kinds of food so that the nutritional value of these products may be compared.

The Nutrition Facts label shows the % (percentage) Daily Value of various nutrients that are provided in one serving of the food. The % (percentage) Daily Values are based on a daily diet of 2,000 calories (a calorie being a unit of energy-producing potential in food). You may need more or less than 2,000 calories per day, but the % (percentage) Daily Value still provides a general idea of whether a food is low or high in a particular nutrient—5 percent or less is low, 20 percent or more is high.

Use the Nutrition Facts labels on food packages to limit the amount of total fat, saturated fat, trans fat, cholesterol, and sodium and the number of calories you consume. You can also use the label to increase your intake of nutrients that promote good health, such as dietary fiber, vitamins, and minerals.

No food is inherently "bad;" it is the total diet that counts. If your diet is generally low in fat (especially saturated and trans fat) and sugar and you are getting enough vitamins and minerals, you may occasionally indulge in a rich dessert or serving of fried food. If, on the other hand, you eat a lot of high-calorie foods, you are likely to quickly get your total calories for the day without getting enough vital nutrients.
Good Eating Habits

Experts suggest these good eating habits:

* Fruits and Vegetables: Choose a variety of fruits and vegetables every day. In particular, select from all five vegetable subgroups several times a week. The five vegetable subgroups are dark green (broccoli, spinach, most greens); orange (carrots, sweet potatoes, winter squash, pumpkin); legumes (dry beans, chickpeas, tofu); starchy (corn, white potatoes, green peas); and other (tomatoes, cabbage, celery, cucumber, lettuce, onions, peppers, green beans, cauliflower, mushrooms, summer squash).
* Whole-grain products: Grain products include bread, pasta, and breakfast cereals. At least half of the grain products that you eat every day should be made from whole grains. "Whole-grain" means that the entire grain kernel was used in making the product. Examples of whole-grain include whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice. In contrast, refined grains have been milled, a process that removes much of the grain kernel. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, white bread, and white rice. Most refined grains are enriched, which means that some B vitamins and iron are added back after processing. Fiber is not added back to enriched grains.
* Fats: Eat fewer foods high in saturated fats, trans fats, and cholesterol. Prepare foods that are baked, broiled, or steamed, rather than fried. Choose fish, nuts, and seeds, which contain healthy oils, rather than meat and poultry. When you do eat meat or poultry, choose pieces that are lean or low-fat. Drink milk that is low-fat or fat-free.
* Salt: Consume less than 2,300 milligrams (about 1 tsp) of salt (sodium) per day. Most Americans consume more than double that amount, due in large part to eating a lot of processed foods.
* Potassium: Consume potassium-rich foods, such as fruits and vegetables.
* Desserts: Eat fruit as a dessert on most days. Eat less ice cream, cake, and other high-calorie foods.
* Snacks: Healthy snacks include dried fruit, whole-grain crackers, and low-fat or fat-free yogurt.
* Fast Food: Some fast food restaurants have added healthy choices, such as salads, to their menus. Choose these foods, rather than the other items on their menus, which tend to be high in saturated and trans fats, calories, and added sugars.
* Alcohol: Drink at most one alcoholic drink per day (two drinks per day for men).

Know Your Fats

There are different kinds of fats in food. Some can harm your health, while others aren't so bad. Some are even good for you! Here's what you need to know:

* Monounsaturated fats (canola, olive, and peanut oils; avocados) and polyunsaturated fats (safflower, sesame, and sunflower oils; many nuts and seeds) don't raise your LDL ("bad") cholesterol levels but can raise your HDL ("good") cholesterol levels. To keep healthy, it is best to choose foods with these fats.
* Saturated fat and dietary cholesterol raise your LDL ("bad") cholesterol levels, which can lead to heart disease. Saturated fat is found mostly in food from animals, such as beef, veal, lamb, pork, lard, poultry fat, butter, cream, and whole milk products. It is also found in tropical plant oils, such as coconut and palm oils. These oils are often found in commercial cakes, cookies, and salty snack foods. Some processed foods, such as frozen dinners and canned foods, can be quite high in saturated fat. The cholesterol that you eat comes from animal products, such as meats, poultry, fish, eggs, butter, cheese, and whole milk. Food from plants—such as fruits, vegetables, and grain products—doesn't have cholesterol.
* Trans fats are formed during the process of making certain cooking oils, stick margarine, and shortening. These fats are often found in commercially fried foods, baked goods, cookies, crackers, and processed foods. Some are naturally found in small amounts in some animal products, such as beef, pork, lamb, and butter. Trans fats tend to raise total blood cholesterol. They also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol. One study found that the four main sources of trans fats in women's diets are stick margarine, meat (beef, pork, or lamb), cookies, and white bread.

To stay healthy, you should keep your total fat intake between 20 and 35 percent of your total daily calories. Most of these fats should come from sources of polyunsaturated and monounsaturated fats, such as fish, nuts, and vegetable oils. Less than 10 percent of your fat intake should come from saturated fats. You should keep your trans fat consumption as low as possible.
Steps to Heart-Healthy Eating

Heart disease is the #1 killer of both women and men. Eating a healthy diet is key to preventing the development of heart disease risk factors, such as high blood pressure (hypertension), high blood cholesterol, and being overweight or obese. It also will help you control these conditions if you already have them.

Recently, studies have shown that blood pressure can be lowered by following a particular diet—called the Dietary Approaches to Stop Hypertension (DASH) eating plan—and lowering your intake of sodium. While both the DASH diet and reducing sodium intake each lowers blood pressure on their own, the combination of both provides the greatest benefit in reducing high blood pressure.

Keeping New Year's Diet Resolutions

It's that time of year again -- time for consumers to start thinking about their New Year's resolutions for 2008.
A national survey by the American Dietetic Association showed that 40% of Americans select some form of diet as a New Year's resolution. If not done properly, the diet can turn into a fiasco, cautions Marjorie Sawicki, assistant professor of nutrition and dietetics, Saint Louis (Mo.) University School of Allied Health Professions. "Every person on a diet should develop a personal plan that is evaluated every week. Dieters should set a realistic long-term goal and then choose weekly mini-goals for behavior change. I suggest keeping a daily diary of foods and beverages consumed and compare the list to the Food Guide Pyramid." She offers the following to help in the weight-loss process:
* Do not skip breakfast. If need be, have a bagel, piece of toast, or dry cereal if you are in a hurry.

* Carry your lunch to avoid eating at fast-food restaurants. Avoid selecting a vending machine lunch. Keep a supply of instant soup, water-packed tuna, and fruit at your office.

* Get outside for a brisk walk during lunch or on the way into work. Park farther away from your job site to increase exercise.

* Try new low-fat recipes, which are easy to prepare for dinner. Use meat, poultry, or fish as a condiment to the meal. Picture your plate with three-fourths of it covered with vegetables, fruit, and starches.

* Store food out of sight to discourage snacking.

* Find a partner who is supportive and will collaborate in weight and exercise goals.