Quick Lower Body Workout

If you're short on time, this quick lower body workout will hit all the major muscles of the legs, including the glutes, hips, thighs and calves.  For a short workout, complete one circuit of each exercise using a challenging weight.  If you want a more advanced workout, complete 2-3 circuits with rests in between each one.

Equipment Needed

Various weighted dumbbells, an exercise ball, a heavy resistance band and a step or platform.

How To

• Warm up with 5-10 minutes of cardio
• Complete 1 set of each exercise, one after the other, with brief rests in between
• Complete 1 circuit or, for a longer more advanced workout, complete 2-3 circuits.
• Use enough weight that you can ONLY complete desired number of reps

Assisted Squat Stand in front of stair rail or a door and secure a resistance band in the door or wrap it around the rail.  onto a towel wrapped around the doorknob. Keeping heavy tension on the band, bend the knees and lower into a squat until the thighs are parallel to the floor. Press up and repeat for 16 reps.
	Pulsing Squats  Stand with feet hip-width apart and hold heavy weights over the shoulders or at your sides.  Keeping the abs engaged, bend the knees and lower into a squat.  Slowly press half-way up and lower down, repeating 3 pulses before pressing all the way up.  Repeat for 10 reps.
Deadlifts Stand with feet hip-width apart, knees slightly bent and hold heavy weights in front of the thighs. With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows. Raise up, squeezing the glutes and repeat for 12 reps.
	One Legged Deadlift Take one foot slightly behind you, resting on the toe and hold a heavy weight in both hands.  Tip from the hips and keep the back flat as you lower the weight and lift the back leg up until there's a straight line from heal to head.  Lower and repeat for 12 reps before switching sides.
Front & Reverse Lunge  Holding medium-heavy weights, step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 10 reps and switch sides.
	Ball Butt Lift Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position.  Lower the hips towards the floor without rolling on the ball.  Squeeze the glutes to raise hips until body is in a straight line like a bridge.  Hold weights on the hips for added intensity and make sure you press through the heels and not the toes.
Crossover Step Ups Stand with your right side facing a step, bench or platform and hold heavy weights. Lift the left foot and cross it over the right leg, placing the foot flat on the step. Keep your hips square to the front of the room as you press up with the left leg, bringing the right foot beside the left. Step back down with the right foot and repeat for 12 reps and switch sides.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

 

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Five 100-Calorie Swaps to Make Today

Most nutritionists will tell you that you need to cut back and/or burn off about 500 calories a day (or 3,500 calories in seven days) to lose a pound a week. So we checked in with Keri Gans, R.D., author of The Small Change Diet, for easy ways to make that happen:
1.
Instead of: A Starbucks grande latte with whole milk (220 calories)
Go for: A Starbucks tall latte with nonfat milk (100 calories)
You'll save: 120 calories
2.
Instead of: 2 scrambled eggs (156 calories)
Go for: 2 scrambled egg whites (34 calories)
You'll save: 122 calories
3.
Instead of: 2 Tbsp of mayo on your sandwich (180 calories)
Go for: 2 Tbsp of avocado (45 calories)
You'll save: 135 calories
4.
Instead of: 1 packet of creamy Caesar dressing on your fast-food salad (190 calories)
Go for: 1 packet of low-fat balsamic vinaigrette (35 calories)
You'll save: 155 calories
5.

Instead of: 1/2 cup Häagen-Dazs vanilla ice cream (270 calories)
Go for: 1/2 cup low-fat frozen yogurt (170 calories)

Remember this is a learn behavior, try these changes ALONG with exercise and give your self some time to see the results.

Ultimate Tips for Successful Weight Loss

Dieting to lose weight isn't fun, and there aren't any short cuts -- you need to eat less. It can be tedious, and progress is slow. You may feel deprived without your favorite high-calorie goodies.

Weight Loss Strategies

You need to eat less food or become more physically active. Better yet, do both. Exercise will help you lose weight and improve your health. You don't need to do anything fancy, just get out for an hour of walking five days each week. Or you may prefer the intensity of weight training or exercise classes at a health club. Just choose what works to keep you motivated.

Let's get back to your diet. Taking care of your nutritional needs is important so make it a priority in your life. First you need to know how many calories to take in every day. Use a calorie calculator to help you figure this out. You'll need to eat fewer calories than you are currently eating every day to lose weight, but please don't go under 1,200 calories per day without speaking to your doctor.

You need to keep track of the calories you take in (and the calories you burn during exercise). Use a food diary to keep track of all the foods you eat, or join Calorie Count, which has a huge database of foods to make diet record-keeping easy.

Choose Healthy Foods

There's more to dieting than just cutting calories. You need to eat nutritious foods and in the correct amounts so that you get enough carbohydrates, protein and fats, plus lots of vitamins, minerals, and fiber, while avoiding excess saturated fats, trans-fats, added sugars, and sodium. The best way to do this is to plan your meals ahead of time, every day.

You need to understand how much food you are actually eating. Many of us tend to underestimate the actual volume of food we eat during the day, so it's best to measure all your servings, at least until you become more skilled in estimating portion sizes by sight. Invest in a digital kitchen scale and use measuring cups and spoons and measure everything.

Make a Meal Plan

So what foods go into your meal plan? Become familiar with ChooseMyPlate.gov so you know how many of the different food groups you need. Aim for:

• Five to 11 servings of grain (half your servings should be whole grain).
• Two to three servings dairy or foods high in calcium.
• One or two servings of protein sources such as meat, eggs, poultry, fish or legumes.
• Five to nine servings of fruits and vegetables every day.

Limit the amounts of extra fat, sodium, and sugar found in condiments, dressings and sauces.

Strive to fill your daily meal plan with a variety of good foods and leave room for a small treat so you'll feel less deprived. Remember that beverage calories count too. 

You can sit down with paper and pen to make up your meal plan or use Calorie Count to build one -- log in, choose your foods and mix, match, add and subtract items for one day until you find a meal plan you like.

Make your meal plans for a few days at a time so you can go to the store and buy all the foods you need. Planning meals can actually help you save grocery money when you eliminate impulsive purchases from the snack aisle.

Here's an example of a daily meal plan. It provides about 1,800 calories for the whole day, with plenty of fiber and nutrients. If you wish to whittle away some more calories, you can omit the glass of wine, dark chocolate, honey, mayonnaise, oil and vinegar dressing, and the butter to save about 450 calories. You can also look for reduced calorie varieties of your favorite condiments and dressings and use non-nutritive sweeteners to tame your sweet-tooth.

What you don't want to do is cut back on the healthy fruits, vegetables, and whole grains because they're packed with nutrients and fiber.

Breakfast

• Three-fourths cup oatmeal
• One tablespoon honey
• One-half cup non-fat milk
• One-quarter cup blueberries
• Six ounces orange juice
• One cup black coffee

Mid Morning Snack

• One apple
• Twelve almonds
• Sparkling water with lemon

Lunch

• Sandwich with three ounces tuna, a thick tomato slice, one tablespoon mayonnaise and lettuce on two slices whole wheat bread
• One cup raw baby carrots
• Sparkling water or diet soft drink

Afternoon Snack

• One cup plain non-fat yogurt
• One-quarter cup crunchy whole grain cereal
• One tablespoon honey

Dinner

• Salad with one cup raw spinach, one ounce cheddar cheese, one-half cup cherry tomatoes and one tablespoon oil and vinegar dressing
• One three-ounce steak
• One-half cup mashed potatoes with one pat butter
• One cup green beans
• Four ounces red wine

Evening Snack

• One and one-half ounces dark chocolate

Does this meal plan look like it can keep you feeling satisfied all day? If not, you can alter your meal plan to include more nutrient-dense, low calorie foods like green and leafy vegetables. If your meal plan leaves you feeling hungry every day, maybe you are cutting your calories back too severely.

Remember that it's okay to lose weight slowly.

Be sure to allow yourself room for one treat every day (about 100 calories) and you can experiment with artificial sweeteners to control sugar cravings.

Drink more water, it has zero calories and you can flavor it with a slice of lemon or lime, or choose sparkling water if you like the fizz.

Dieting isn't easy, so if you fall off your diet for a day or two (or even longer), don't get upset with yourself -- I can help:

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Ten Reasons to Eat a Healthy Balanced Diet

A balanced diet includes foods from all the major food groups (fruits and vegetables, meats or proteins, dairy or calcium, grains, and a little bit of healthy fat). You also want to consume the right amount of calories to maintain a healthy weight.

Here's why I think you should eat a healthy diet:

1. Makes it easier to lose weight.

A healthy, balanced diet, including lots of fresh and cooked fruits and vegetables, can help you lose weight when you fill up on fiber while keeping your calorie count down.

2. Also makes it easier to gain weight.

While there's much more interest in losing weight, there are a number of people who need to gain weight. Choosing healthful energy-dense foods like nuts, seeds and dried fruit can help you gain weight without resorting to junk foods.

3. Reduces your risk of type 2 diabetes.

Having a history of poor eating habits and being obese are two major risk factors for type 2 diabetes. Increasing your intake of healthful foods and losing weight if you're obese will help you cut that risk.

4. Reduces your risk of some types of cancer.

Eating a poor diet, drinking too much alcohol, and gaining too much weight are all potential risk factors for various types of cancers. Eating a diet high in fat is a risk factor for colon, uterine and prostate cancer; and being overweight increases your risk for breast, colon, esophageal, uterine and kidney cancer.

5. Sets a good example for your kids.

If you're a parent or grandparent struggling with a picky eater, you might find the situation easier to handle if you set a good example for your child. How can you expect your kids to eat broccoli while you're eating potato chips?

6. Don't need to rely on dietary supplements.

Eating a healthful, balanced diet will provide you will all the essential vitamins and minerals you need every day. There's nothing wrong with taking a multi-vitamin to ensure an adequate intake, but research indicates there are more health benefits associated with eating a variety of healthful foods than loading up on dietary supplements.

7. Helps you feel energetic.

Eating a healthful diet provides you with the carbohydrates you need for energy, along with enough B-complex vitamins to help the process along. Don't forget to start your day with a healthful breakfast -- it helps keep you alert all morning.

8. Provides enough fiber.

You need dietary fiber for a healthy digestive system and to help maintain normal cholesterol and blood sugar levels. According to the Academy of Nutrition and Dietetics, most Americans eat far less fiber than they should. A healthful diet includes lots of fruits and vegetables, whole grains, and legumes, which are all great sources of fiber.

9. Lets you eat good fats while cutting back on the bad fats.

A balanced diet will give you omega-3 fatty acids and monounsaturated fats that are good for your brain and your heart. It also makes it easier to avoid most trans-fats and helps you cut back on saturated fats, which are associated with inflammation and cardiovascular disease.

10. Cuts out the excess sodium.

Eating too much sodium is associated with high blood pressure in certain individuals, which can lead to an increased risk of cardiovascular diseases. A healthy diet helps you reduce your sodium intake when you cut back on the processed foods that are often extremely high in sodium.

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The Food Additive Glossary From A to Z

Today, it's not cooks who are creating our packaged and fast foods anymore—it's teams of scientists. And as they continue to discover emulsifiers to make ice cream taste smoother or strange dyes to make our Popsicles redder, we get further and further away from real food—at least as our ancestors would recognize it. It takes a degree in chemistry now to fully understand what we're putting into our bodies.

The additives, food substitutes, and unpronounceable chemicals that now infuse our meals like mold through stale bread have two different types of effects on our bodies, which can be summed up thusly: those we understand and those we don't. I'll leave it up to you to decide which is the scarier of the two.

As you'll see from this article, a lot of food additives still come with big black question marks next to their names. A basic rule of thumb: If you can't pronounce it, don't eat it.

Acesulfame Potassium (Acesulfame-K)

A calorie-free artificial sweetener often used with other artificial sweeteners to mask bitterness.

Found In: More than 5,000 food products worldwide, including diet soft drinks and no-sugar-added ice cream

Example: Edy's Slow Churned No Sugar Added Vanilla Light Ice Cream

What You Need to Know: The FDA has approved it for use in most foods, but some health groups claim that the decision was based on flawed tests. Animal studies have linked it to lung and breast tumors.

Alpha-Tocopherol

The form of vitamin E most commonly added to foods and most readily absorbed and stored in the body. An essential nutrient, it helps prevent oxidative damage to the cells and plays a crucial role in skin health and disease prevention.

Found In: Meats, foods with added fats, and foods that boast vitamin E health claims; also occurs naturally in seeds, nuts, leafy vegetables, and vegetable oils

Example: Campbell's Essential Antioxidants V8

What You Need to Know: In the amount added to foods, tocopherols pose no apparent health risks, but concentrated supplements might bring on toxicity symptoms such as cramps, weakness, and double vision.

Artificial Flavoring

Denotes any of hundreds of allowable chemicals such as butyl alcohol and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food processors, used to imitate specific fruits, butter, spices, and so on.

Found In: Thousands of highly processed foods such as cereals, beverages, and cookies

Example: Oreo cookies

What You Need to Know: The FDA has approved every item on the list of allowable chemicals, but because flavorings can hide behind a blanket term, there is no way for consumers to pinpoint the cause of a reaction they might have had.

Ascorbic Acid

The chemical name for the water-soluble vitamin C.

Found In: Juices and fruit products, meat, cereals, and other foods with vitamin C health claims

Example: Kellogg's Special K

What You Need to Know: Although vitamin C is associated with no known risks, it is often added to junk foods to make them appear healthy.

Aspartame

A near-zero-calorie artificial sweetener made by combining two amino acids with methanol. Most commonly used in diet soda, aspartame is 180 times sweeter than sugar.

Found In: More than 6,000 grocery items, including diet sodas, yogurts, and the tabletop sweeteners NutraSweet and Equal

Example: Diet Pepsi

What You Need to Know: Over the past 30 years, the FDA has received thousands of consumer complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers.

BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene)

Petroleum-derived antioxidants used to preserve fats and oils.

Found In: Beer, crackers, cereals, butter, and foods with added fats

Example: Quaker Chewy Granola Bar Chocolate Chip

What You Need to Know: Of the two, BHA is considered the more dangerous. Studies have shown it to cause cancer in the forestomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as "reasonably anticipated to be a human carcinogen."

Blue #1 (Brilliant Blue) and Blue #2 (Indigotine)

Synthetic dyes that can be used alone or combined with other dyes to make different colors.

Found In: Blue, purple, and green foods such as beverages, cereals, candy, and icing

Example: Skittles Original

What You Need to Know: Both dyes have been loosely linked to cancers in animal studies, and the Center for Science in the Public Interest recommends that they be avoided.

Carrageenan

A thickener, stabilizer, and emulsifier extracted from red seaweed.

Found In: Jellies and jams, ice cream, yogurt, and whipped topping

Example: Ben & Jerry's Cherry Garcia Ice Cream

What You Need to Know: In animal studies, carrageenan has been shown to cause ulcers, colon inflammation, and digestive cancers. While these results seem limited to degraded carrageenan—a class that has been treated with heat and chemicals—a University of Iowa study concluded that even undegraded carrageenan could become degraded in the human digestive system.

Casein

A milk protein used to thicken and whiten foods and appearing often by the name sodium caseinate. It is a good source of amino acids.

Found In: Protein bars, shakes, ice cream, and other frozen desserts

Example: Healthy Choice Beef Tips Portobello with Gravy

What You Need to Know: Although casein is a by-product of milk, the FDA allows it and its derivatives—sodium and calcium caseinates—to be used in "nondairy" and "dairy-free" creamers. Most lactose intolerants can handle casein, but those with broader milk allergies might experience reactions.

Cochineal Extract or Carmine

A pigment extracted from the dried eggs and bodies of the female Dactylopius coccus, a beetlelike insect that preys on cactus plants. It is added to food for its dark-crimson color.

Found In: Artificial crabmeat, fruit juices, frozen-fruit snacks, candy, and yogurt

Example: Tropicana Orange Strawberry Banana

What You Need to Know: Cochineal extract is comprised of about 90 percent insect-body fragments. Although the FDA receives very few complaints, some organizations are asking for a mandatory warning label to accompany cochineal-colored foods.

Corn Syrup

A liquid sweetener and food thickener made by allowing enzymes to break corn starches into smaller sugars. USDA subsidies to the corn industry make it cheap and abundant, placing it among the most ubiquitous ingredients in grocery food products.

Found In: Every imaginable food category, including bread, soup, sauces, frozen dinners, and frozen treats

Example: Kellogg's Pop-Tarts Frosted Strawberry

What You Need to Know: Corn syrup provides no nutritional value other than calories. In moderation, it poses no specific threat—other than an expanded waistline.

Dextrose

A corn-derived caloric sweetener. Like corn syrup, dextrose contributes to the American habit of more than 200 calories of corn sweeteners per day.

Found In: Bread, cookies, and crackers

Example: Reese's Peanut Butter Cups

What You Need to Know: As with other sugars, dextrose is safe in moderate amounts.

Evaporated Cane Juice

A sweetener derived from sugarcane, the same plant used to make refined table sugar. It's also known as crystallized cane juice, cane juice, or cane sugar. Because it's subject to less processing than table sugar, evaporated cane juice retains slightly more nutrients from the grassy cane sugar.

Found In: Yogurt, soy milk, protein bars, granola, cereal, chicken sausages, and other natural or organic foods

Example: Amy's Organic Chunky Tomato Bisque Soup

What You Need to Know: Although pristine sugars are often used to replace ordinary sugars in "healthier" foods, the actual nutritional difference between the sugars is miniscule. Both should be consumed in moderation.

Fully Hydrogenated Vegetable Oil

Extremely hard, waxlike fat made by forcing as much hydrogen as possible onto the carbon backbone of fat molecules. To obtain a manageable consistency, food manufacturers often blend the hard fat with unhydrogenated liquid fats.

Found In: Baked goods, frozen meals, and tub margarine

Example: Jif Creamy Peanut Butter

What You Need to Know:  In theory, fully hydrogenated oils, as opposed to partially hydrogenated oils, should contain zero trans fat. But the process of hydrogenation isn't completely perfect, which means that trans fat will inevitably occur in small amounts.

High-Fructose Corn Syrup (HFCS)

A corn-derived sweetener representing more than 40 percent of all caloric sweeteners in the supermarket. In 2005, there were 59 pounds produced per person.

Found In: Nearly everything: ice cream, chips, cereal, bread, ketchup, canned fruits, yogurt, and two-thirds of all sweetened beverages

Example: Wonder Bread  Whole Grain Wheat

What You Need to Know:  Since 1980, the US obesity rate has risen proportionately to the increase in HFCS, and Americans are now consuming at least 200 calories of the sweetener each day. Still, research shows that the body metabolizes HFCS no differently than sugar.

Hydrolyzed Vegetable Protein (HVP)

A flavor enhancer created when heat and chemicals are used to break down vegetables—most often soy—into their component amino acids. HVP allows food processors to achieve stronger flavors from fewer ingredients.

Found In: Canned soups and chili, frozen dinners, beef- and chicken-flavored products

Example: Slim Jim Meat Sticks

What You Need to Know: One effect of hydrolyzing proteins is the creation of MSG, or mono-sodium glutamate. When MSG in food is the result of hydrolyzed protein, the FDA does not require it to be listed on the packaging.

Interesterified Fat

Developed in response to demand for trans-fat alternatives, this semisoft fat is created by chemically blending fully hydrogenated and nonhydrogenated oils.

Found In: Pastries, margarine, frozen dinners, and canned soups

Example: Pepperidge Farm Milano Cookies

What You Need to Know:  Testing on these fats has not been extensive, but the early evidence doesn't look promising. A study by Malaysian researchers showed a 4-week diet of 12 percent interesterified fats increased the ratio of LDL to HDL cholesterol, not a good thing. This study also showed an increase in blood glucose levels and a decrease in insulin response.

Lecithin

A naturally occurring emulsifier and antioxidant that retards the rancidity of fats. The two major sources of lecithin as an additive are egg yolks and soybeans.

Found In: Pastries, ice cream, and margarine

Example: Nutella

What You Need to Know:  Lecithin is an excellent source of choline and inositol, compounds that help cells and nerves communicate and play a role in breaking down fats and cholesterol. There is some concern, however, that the naturally occurring estrogens in soy lecithin can cause hormonal problems in men who consume excessive amounts of it.

Maltodextrin

A caloric sweetener and flavor enhancer made from rice, potatoes, or, more commonly, cornstarch. Through treatment with enzymes and acids, it can be converted into a fiber and thickening agent.

Found In: Canned fruit, instant pudding, sauces, dressings, chips, and chocolates

Example: Cheetos Cheese Snacks

What You Need to Know:  Like other sugars, maltodextrin has the potential to raise blood glucose and insulin levels.

Mannitol

A sugar alcohol that's 70 percent as sweet as sugar. It provides fewer calories and has a less drastic effect on blood sugar.

Found In: Sugar-free candy, low-calorie and diet foods, and chewing gum

Example: Orbit Peppermint Sugar-Free Gum

What You Need to Know: Because sugar alcohols are not fully digested, they can cause intestinal discomfort, gas, bloating, flatulence, and diarrhea. But in small quantities, you should be safe from any ill effects.

Modified Food Starch

A catch-all term describing starches (derived from corn, wheat, potato, or rice) that are modified to change their response to heat or cold, improve their texture, and create efficient emulsifiers, among other reasons.

Found In: Most highly processed foods, low-calorie and diet foods, cookies, frozen meals

Example: Kraft Easy Mac

What You Need to Know: The starches themselves appear safe, but the nondisclosure of the chemicals used in processing causes some nutritionists to question their effects on health.

Mono- and Diglycerides

Fats added to foods to bind liquids with fats. They occur naturally in foods and constitute about 1 percent of normal fats.

Found In: Peanut butter, ice cream, margarine, baked goods, and whipped topping

Example: Dove Unconditional Chocolate Ice Cream

What You Need to Know: Aside from being a source of fat, the glycerides themselves pose no serious health threats.

Monosodium Glutamate (MSG)

The salt of the amino acid glutamic acid, used to enhance the savory quality of foods. MSG alone has little flavor, and exactly how it enhances other foods is unknown.

Found In: Chili, soup, and foods with chicken or beef flavoring

Example: Hormel Chili No Beans

What You Need to Know: Studies have shown that MSG injected into mice causes brain-cell damage, but the FDA believes these results are not typical for humans. The FDA receives dozens of reaction complaints each year for nausea, headaches, chest pains, and weakness.

Olestra

A synthetic fat created by pharmaceutical company Procter & Gamble and sold under the name Olean. It has zero-calorie impact and is not absorbed as it passes through the digestive system.

Found In: Light chips and crackers

Example: Lay's Light Original Potato Chips

What You Need to Know: Olestra can cause diarrhea, intestinal cramps, and flatulence. Studies show that it impairs the body's ability to absorb fat-soluble vitamins and vital carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin.

Partially Hydrogenated Vegetable Oil

A manufactured fat created by forcing hydrogen gas into vegetable fats under extremely high pressure, an unintended effect of which is the creation of trans-fatty acids. Food processors like this fat because of its low cost and long shelf life.

Found In: Margarine, pastries, frozen foods, cakes, cookies, crackers, soups, and nondairy creamers

Example: Honey Maid Graham Crackers

What You Need to Know: Trans fat has been shown to contribute to heart disease more so than saturated fat. While most health organizations recommend keeping trans-fat consumption as low as possible, a loophole in the FDA's labeling requirements allows processors to add as much as 0.49 gram per serving and still claim zero in their nutrition facts. Progressive jurisdictions such as New York City, California, and Boston have approved legislation to phase trans fat out of restaurants, and pressure from watchdog groups might eventually lead to a full ban on the dangerous oil.
 

Propyl Gallate

An antioxidant used often in conjunction with BHA and BHT to retard the rancidity of fats.

Found In: Mayonnaise, margarine, oils, dried meats, pork sausage, and other fatty foods

Example: Pop-Secret Kettle Corn

What You Need to Know:  Rat studies in the early '80s linked propyl gallate to brain cancer. Although these studies don't provide sound evidence, it is advisable to avoid this chemical when possible.

Red #3 (Erythro-sine) and Red #40 (Allura Red)

Food dyes that are cherry red and orange red, respectively. Red #40 is the most widely used food dye in America.

Found In: Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks

Example: Yoplait Light Fat Free Strawberry

What You Need to Know: The FDA has proposed a ban on Red #3 in the past, but so far the agency has been unsuccessful in implementing it. After the dye was inextricably linked to thyroid tumors in rat studies, the FDA managed to have the liquid form of the dye removed from external drugs and cosmetics.

Saccharin

An artificial sweetener 300 to 500 times sweeter than sugar. Discovered in 1879, it's the oldest of the 5 FDA-approved artificial sweeteners.

Found in: Diet foods, chewing gum, toothpaste, beverages, sugar-free candy, and Sweet 'N Low

Example: IBC Diet Root Beer

What You Need to Know: Rat studies in the early '70s showed saccharin to cause bladder cancer, and the FDA, reacting to these studies, enacted a mandatory warning label to be printed on every saccharin-containing product on the market. The mandate was removed after 20 years, but the question over saccharin's safety was never resolved. More recent studies show that rats on saccharin-rich diets gain more weight than those on high-sugar diets.

Sodium Nitrite and Sodium Nitrate

Preservatives used to prevent bacterial growth and maintain the pinkish color of meats and fish.

Found In: Bacon, sausage, hot dogs, and cured, canned, and packaged meats

Example: Oscar Mayer Bacon

What You Need to Know: Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer-causing chemicals called nitrosamines. This reaction can be hindered by the addition of ascorbic acid, erythorbic acid, or alphatocopherol.

Sorbitol

A sugar alcohol that occurs naturally in some fruits. It's about 60 percent as sweet as sugar and used to both sweeten and thicken.

Found In: Dried fruit, chewing gum, and reduced-sugar candy

Example: Fudgsicle No Sugar Added

What You Need to Know: Sorbitol is digested slower than sugars, which makes it a better choice for diabetics. But like other sugar alcohols, it can cause intestinal discomfort, gas, bloating, flatulence, and diarrhea.

Sucralose

A zero-calorie artificial sweetener made by joining chlorine particles and sugar molecules. It's 600 times sweeter than sugar and largely celebrated as the least damaging of the artificial sweeteners.

Found In: Sugar-free foods, pudding, beverages, some diet sodas, and Splenda

Example: Snapple Diet Lemonade Tea

What You Need to Know: After reviewing more than 110 human and animal studies, the FDA concluded that use of sucralose does not cause cancer. The sweetener is one of only 3 artificial sweeteners deemed safe by the Center for Science in the Public Interest.

Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow)

The second and third most common food colorings, respectively.

Found In: Cereal, pudding, bread mix, beverages, chips, cookies, and condiments

Example: Sunny D Original

What You Need to Know: Several studies have linked both dyes to learning and concentration disorders in children, and there are piles of animal studies demonstrating potential risks such as kidney and intestinal tumors. One study found that mice fed high doses of sunset yellow had trouble righting themselves in water. The FDA does not view these as serious risks to humans.

Xanthan Gum

An extremely common emulsifier and thickener made from glucose in a reaction requiring a slimy bacteria called Xanthomonas campestris - the same bacterial strain that appears as black rot on cruciferous vegetables like broccoli.

Found In: Whipped topping, dressings, marinades, custard, and pie filling

Example: Newman's Own Ranch Dressing

What You Need to Know: Xanthan gum is associated with no adverse effects.

Xylitol

A sugar alcohol that occurs naturally in strawberries, mushrooms, and other fruits and vegetables. It is most commonly extracted from the pulp of the birch tree.

Found In: Sugar-free candy, yogurt, and beverages

Example: Trident Spearmint Sugarless Gum with Xylitol

What You Need to Know: Unlike real sugar, sugar alcohols don't encourage cavity-causing bacteria. They do have a laxative effect, though, so heavy ingestion might cause intestinal discomfort or gas.

Thanks for reading!

10 Things to Stop Doing if You Want to Lose Weight

Are you beginning to think that you can't lose weight? Does it feel like all of your diet efforts backfire and cause weight gain? If you want to shed pounds, find out which common weight loss mistakes might be preventing you from getting the results that you want.

10 Things to Stop Doing if You Want to Lose Weight

1. Stop choosing the wrong diet.
   How often have you chosen a diet because it worked for a friend? Perhaps you were inspired by a celebrity spokesperson? A diet might be perfect for someone else, but their needs, their lifestyle, and their food preferences could be completely different from yours. Instead, ask yourself five important questions about your diet history, medical background, and sources of support. The answers will help you to identify your specific needs as a dieter and help you to choose the best weight loss plan for you.
   
2. Stop setting unrealistic goals.
   Dieters are often highly motivated and full of excitement at the beginning of their weight loss program. It is often during this phase that they set unrealistic goals for weight loss. But unrealistic expectations can cause weight gain when lack of progress leads to lack of motivation. Instead, take the time to sit down and set both short- and long-term goals. By setting up small, achievable steps on the way to your larger goal, you set yourself up for gradual success. Incremental steps will also help you to stay motivated through the entire weight loss process.
   
3. Stop using "lack of time" as an excuse.
   One of the most common barriers to weight loss is the belief that you don't have enough time. One study found that 41% of women cited "lack of time" as the reason that they didn't eat better and 73% of women said they didn't exercise because they didn't have the time. The bottom line is that if you want to lose weight, you have to find a way to carve out time for healthy activity. Instead of giving up, get out an old-fashioned paper calendar. Find windows of time that are not consumed by absolute necessities. Then schedule time for healthy food preparation and exercise. Pen in these items and schedule everything else around them. Don't be afraid to put other priorities on the back burner or ask for help (see item #4) so that you can take the time you need to make your health a top priority.
   
4. Stop isolating yourself.
   In a recent interview with Biggest Loser runner-up Hanna Curlee, she said that the most important thing she learned during her successful weight loss experience was to ask for help. "I was ashamed to ask for help," she said. "I could have called someone and reached out for help, but I thought I didn't have anyone." She realized later that she had friends and family who were willing and able to help her through her weight loss journey. Instead of isolating yourself, learn how to get diet support from family and friends. Take the time to identify your needs for yourself and then approach others. That way, you'll be clear about defining specific ways in which they can help.
   
5. Stop underestimating your food intake.
   Do you really count all of your calories? Remember that even tiny 25-calorie nibbles here and there throughout the day can add up. Snacks count, food from your dining partner's plate counts, and calories consumed during food preparation count. Instead of relying on guesswork, use a food tracker like the one at CalorieCount.com. The website provides a great tool, and there is even a mobile app that will help you track every food that you consume. Make your entries more accurate by purchasing an inexpensive food scale. The tool will allow you to report the exact size of each portion you consume. to find a scale that fits in your budget.
   
6. Stop believing that "healthy" foods will cause weight loss.
   Several studies have shown that people are more likely to overeat foods that they perceive to be healthy. One study at the University of Michigan found that when a food was labeled "organic," dieters ate more of it. There may be health benefits to the food you are eating, but if you eat too much of it, it will cause weight gain. Instead of reading product claims on packages, read nutritional facts labels. Start by assessing the serving size, then see how many calories and how much fat is in the product. You may find that your "healthy" snack is causing unhealthy weight gain.
   
7. Stop sitting all day.
   Non-exercise activity thermogenesis, or NEAT, is a fancy term for all of the non-exercise movement that you do every day. It can account for up to 15-30% of your total calorie burn. If you spend your day sitting at a desk or your evenings lying on the couch, the calories you burn from NEAT will be minimal. Instead of being sedentary, increase your daily activity. If you have a desk job, get up every hour and walk to the restroom on a different floor, refill your water, run an errand on foot, or climb the stairs in your office building. If you like watching television at night, fold laundry or dust furniture instead of just lying on the couch.
   
8. Stop overestimating your exercise activity.
   Many people who want to lose weight join a gym. But you actually have to go to the health club to burn calories. And your workout time is only the time you spend exercising. It should not include the time you spend in the locker room, parking your car, and chatting with friends. Instead of using ballpark figures, invest in a heart rate monitor. There are quite a few models on the market, so to find one that fits your budget. A heart rate monitor not only lets you know how hard you are working, but most models will measure your "time in range" to let you know exactly how many minutes you can count as exercise.
   
9. Stop compensating for exercise by eating more.
   It is normal for your appetite to increase when you begin to exercise. A common weight loss mistake is to indulge in extra snacks and treats as a reward for the workout. But eating those treats can cause weight gain. Instead of overeating after your workout, plan to eat a healthy, low-calorie snack right after you exercise. Combine a lean protein with a carbohydrate to satisfy your hunger and replace nutrients lost during the workout. A glass of skim chocolate milk works well and tastes decadent enough to feel like a treat.
   
10. Stop expecting major results from minimal change.
    It's easy to believe the advertising claims made by numerous weight loss pills, supplements, and fad diets. Too many of them claim that major weight loss is easy. But weight loss is hard. Don't let the difficulty of the process deter your best efforts. Instead of getting frustrated, focus on small accomplishments as you lose weight. At each stage of the weight loss process, find an accomplishment to be proud of. Then focus on what you have gained. For example, if the scale isn't giving you the weight loss results that you want, then celebrate the fact that you ate a well-balanced diet during the day and remind yourself about the health benefits you gained from eating well. Your exercise plan may not be resulting in weight loss yet, but it may help you sleep better at night and feel better during the day. Look for and acknowledge the little perks along the way.

Thanks for Reading............