10 Mistakes That Lead to Overeating

If you often feel uncomfortably full after a meal, it's time to make some changes. Tackle your overeating issues for good by getting honest and asking yourself if any of these habits are holding you back from having a healthy relationship with food.
1. You Skip Breakfast
Skipping breakfast may seem like a great way to save calories, but when you head to your next meal, you'll be far more likely to gorge yourself on whatever's in sight. If you never seem to have time to cook a healthy breakfast, plan ahead and cook up healthy make-ahead recipes.
2. You Eat By a Screen
Always chowing down in front of the TV or computer causes most people to overeat since they're not connected to the activity of eating. When your mind is focused on the plot of your show or all those e-mails, it's significantly harder to focus on how full you feel. Designate mealtimes for just that: meals. The tube will still be there once you're done.

3. You Don't Practice Portion Control
Either order a limited amount of food, be mindful about how you're feeling as you eat, or take Jillian Michaels's extreme tip and just throw away leftovers. Hopefully you have enough self-control to take a step back and say no to that second enormous slice of pizza, but do whatever works for you.

4. You Confuse Hunger and Thirst
Many people confuse the sensation of thirst for hunger. If you've recently eaten and you're feeling unsatisfied, take this advice from Mara Z. Vitolins, R.D., and Wake Forest assistant professor of public health sciences: "It's hard to distinguish between being thirsty and being hungry, so try drinking water and waiting 20 to 30 minutes to see if you're still hungry."

5. You Eat For Your Partner's Needs
When your partner isn't concerned about overeating, it can be hard to stay connected to your healthy-eating goals. Cynthia Sass, M.P.H., R.D., has a helpful tip for when you're cooking at home: "We'll have similar ingredients, but make different things. I have to make peace with the fact that we don't have the same needs or maybe we're not on the same page as far as our goal." For example, on taco night, Sass enjoys a healthy taco salad with avocado and pico de gallo, while her husband goes for a big burrito with all the fixings.
6. Your Plates and Bowls Are Too Big
Did you know that the size of your plate or bowl can lead to overeating? Researchers at Cornell call it the large-plate mistake. When there's more empty space on your plate or in your bowl, it makes your portion appear smaller than it actually is. Instead of piling more food on your plate, reach for smaller plates and smaller bowls whenever possible.
When cooking at home, keep measuring cups and spoons on hand to make sure your serving sizes are appropriate: this way, you'll know exactly what you're getting.
7. You Indulge With a Side of Guilt
Anyone who thinks that feeling bad after indulging will somehow make you healthier might be surprised to learn that it's just the opposite. In fact, you'll be more likely to overeat. In the well-known doughnut study, researchers found that women who received a self-compassion message after eating a doughnut ate less candy than those who weren't reassured with a compassionate message that everyone indulges sometimes.
8. You Never Snack
Unfortunately, some people thinks that all snacks are bad. It's important to realize that snacking can help you reach your healthy goals, as long as you go into it with a health perspective. Your pre- and post-workout snacks fuel your body with the nutrients it needs, and enjoying healthy snacks between meals can help you from overeating.

9. You Overdo It After a Workout
Once you finish a tough workout, don't use it as an excuse to overindulge in a big decadent treat. Unless it's mealtime, your average post-workout snack should be about 150 calories. If it's time for dinner, try a quick workout. When you have something waiting for you at home, you won't be as tempted to head to a drive-through.

10. It's Just Emotional
If you tend to self-soothe with food, you're not alone. Chowing down on a heaping helping of comfort food may seem like a quick fix when you're feeling stressed or blue, but you're only doing your body injustice. The next time you head for a snack, honestly ask yourself, "Am I hungry?" It seems so simple, but these three little words make a world of difference in taking stock of your overeating habits.
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Best and Worst Burgers in America

In the latter years of a long-ago millennium—I’m talking about the late 1980s—the average hamburger stood at a reasonable 333 calories. Now, it’s hard to find a restaurant serving burgers less than twice that size; some pack five times as many calories as our distant forefathers ate whilst listening to the ancient, primitive sounds of Madonna and Talking Heads, wearing large shoulder pads, and communicating through something called “fax machines.”


How did our food change so fast—and our bellies with it? Because restaurants realized that the way to our wallets was through our stomachs, and that coming away feeling stuffed made us think we’d gotten our money’s worth. So they started piling as many things onto our burgers as possible, particularly fats. Here’s where we’ve landed—with a crash.
 


WORST “GOURMET” FAST FOOD BURGER

NOT THAT: Five Guys Bacon Cheeseburger
920 calories, 62 g fat, 22.5 g sat fat, 1310 mg sodium

EAT THIS: Five Guys Little Bacon Burger
560 calories, 33 g fat, 14.5 g sat fat, 640mg sodium

SAVE: 360 calories

At least they didn’t invent their own language like Starbucks, but pretty much every Five Guys burger is a “Venti.” In fact, their “Little” burgers are, in fact, regular-size burgers that you’d get in any other fast food joint. They just want to make you feel small for ordering smartly.


 

WORST DRIVE-THROUGH BURGER

NOT THAT: Wendy’s Dave’s Hot ‘N Juicy ¾ lb Triple with Cheese
1120 calories, 69g fat, 1990mg sodium

EAT THIS: Wendy’s Jr. Cheeseburger Deluxe
350 calories, 19g fat, 830 mg sodium

SAVE: 770 calories

“Hot and juicy” are not the words that will come to mind to describe you if you spend too much time with the wrong crowd at Wendy’s. But Wendy’s does offer one of the very best burgers around—a totally sensible and decadent junior cheeseburger.


WORST QUESADILLA BURGER

NOT THAT: Applebee’s Quesadilla Burger
1400 calories, 105 g fat, 3260 mg sodium

EAT THIS: Applebee’s Classic Burger
790 calories, 48 g fat, 1220 mg sodium

SAVE: 610 calories

Quesadillas sound healthier because there’s less bun, and hence less of that carb creep that we’re all aware of. But in this case, Applebee’s lets us have it with more than twice as much fat as their Classic Burger.


WORST “HEALTHY” BURGER

NOT THAT: Ruby Tuesday Avocado Turkey Burger
1381 calories, 77 g fat, 2763 mg sodium

EAT THIS: Ruby Tuesday Turkey Burger Wrap
584 calories, 28 g fat, 1395 mg sodium

SAVE: 797 calories

Proving that no good deed goes unpunished, Ruby Tuesday manages to make even their healthy-sounding turkey burger into a punishing exercise in calorie and sodium overload. Fortunately, they offer a turkey burger wrap that makes a lot more sense.


WORST SLIDERS

NOT THAT: Chili’s Big Mouth Bites
1820 calories, 114g fat, 4140 mg sodium

EAT THIS: 2 Crispy Beef Tacos (hold the rice and beans)
640 calories, 18 g fat, 1150 mg sodium

SAVE: 1180 calories

I don’t want food that “slides” in any way, and in this case, the sliding at Chili’s is caused by nearly 2 days’ worth of fat. None of Chili’s burgers comes in at less than 1100 calories. If you’re hungry for ground beef in between two pieces of carbs, opt for the tacos; you’ll save 270 calories if you skip the rice and beans.


WORST SIT-DOWN BURGER

NOT THAT: Ruby Tuesday Bacon Cheese Pretzel Burger
1724 calories, 107 g fat, 3759 mg sodium

EAT THIS: Ruby Tuesday Petite Sirloin
379 calories, 25 g fat, 950 mg sodium

SAVE: 1345 calories
Admittedly, it’s not the same thing. But not a single burger at Ruby Tuesday clocks in at less than 1200 calories—that’s 2/3rds of what the average woman should eat in a single day. If you’re hungry for red meat, try the petit sirloin (379 calories) or a half rack of ribs (470 calories).
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15 Worst Diet Tips Ever

The most dubious diet advice

You know you can't believe everything you read. And still, you haven't eaten an egg yolk since the 90s, and you can't touch a French fry without being saddled with guilt. Oh, and don't even get us started on the whole don't-eat-after-8-PM-or-else mentality. Let's set the record straight once and for all by calling out these 25 worst diet tips—and offering up smart food rules to follow instead.

Fat makes you fat.

Why that's BS: It depends on the type of fats you're eating, says Tricia Psota, RD, a nutritionist based in Washington D.C. "Fats in chips, cookies, and greasy foods can increase cholesterol and your risk for certain diseases. But good fats, like nuts, avocados, and salmon, protect your heart and support your overall health." And when paired with a healthy diet, the right fats can help keep you from being, well, fat, adds Sharon Palmer, RD, author of The Plant-Powered Diet.

Stop snacking to lose weight.

Why that's BS: Eating in small, frequent amounts is a great way to curb hunger, control portion sizes, and make better nutritional choices, says Mike Clancy, CDN, a personal trainer at David Barton's Gym in New York City. "Smarter snacks like nuts, fruits, and yogurt will keep your energy levels high throughout the day."

A calorie is a calorie—and you should count them.

Why that's BS: "Not all calories are the same," says Clancy. "The type of calories, the timing of the calories, and the quality of the calories can significantly alter the effect of the calories on the body," he says. "Food creates reactions within our bodies and the type of food you eat is an important component in diets."
For example, 50 calories of an apple will cause a different internal reaction than 50 calories of cheesecake, says Clancy. "The quality of the calories is also important because the chemicals, hormones, and general byproducts that are found within processed food effects the absorption of real nutrients." Quality calories are nutrient dense, like spinach. Calories that don't contain any nutrients—also known as "empty" calories—are like the ones found in French fries.
Bottom line: Calories are important for understanding portion control, but they’re not the only factor in good nutrition, says Clancy.

Load up on protein.

Why that's BS: Sorry, caveman lovers: eating lots of protein is not the key to healthy weight loss. Why? The body needs three macronutrients: Protein, carbohydrates, and fat, says Rania Batayneh, MPH, a nutritionist and author of the forthcoming The One One One Diet (published by Rodale, which also publishes Prevention), and focusing exclusively on protein for weight loss makes no sense. "You not only deprive your body of fiber and other antioxidants found in healthy carbohydrates—whole grains, fruits, and veggies—but you also run the risk of eating too much fat in your diet which can lead to high cholesterol and triglycerides.”

Go gluten-free to lose weight.

Why that's BS: There's no scientific evidence that gluten is a particularly fattening ingredient, says Palmer. "The problem is that we eat too many refined grains—foods made of white flour or other refined grains," she says.
And cutting gluten without checking with your doctor first can lead to deficiencies in important nutrients, such as fiber, iron, vitamin B12, and magnesium, says MaryAnne Metzak, CDN, a nutritionist in Southampton, NY.

You burn more calories working out on an empty stomach.

Why that's BS: Working out with or without food in your stomach doesn't affect calorie burn—but skipping meals before sweat sessions may result in muscle loss, finds a study published in the Strength and Conditioning Journal. And before you settle for a sports drink, know this: While a quick sip of sugar energizes your muscles, the drink’s other artificial additives can be harmful to your health, says Sanda Moldovan, DDS, MS, CNS, a diplomat of the American Academy of Periodontology.
Instead, go for naturally sweet fruit, like bananas, peaches, and mangos before your sweat session. Or try an ounce of dark chocolate for the same caffeine fix you get from a half cup of coffee. "Chocolate also contains feel-good substances, called neurotransmitters, which are the same release during a 'runner's high,' " says Moldovan.

Eat every 2 hours to rev your metabolism.

Why that's BS: Going four or five (or even eight!) hours between normally-sized meals will not make your metabolism slow down, says Monica Reinagel, MS, a nutritionist based in Baltimore. "Eating more frequently may help stave off hunger, which can help you fight temptation. But if you want to do this, you have to be careful to keep your meals and snacks really small," she says. "Otherwise, eating every 2 hours can simply lead to taking in too many calories over the course of the day."

Watch what you eat during the week, but take the weekends off.

Why that's BS: Throwing caution to the wind on the weekends can offset the consistency and success you had all week, says Batayneh. "On the weekends, we tend to sleep in, maybe missing our workout, typically drink more alcohol and have heavier meals. So if you lose about one pound between Monday and Friday, you just might gain it back—or at least maintain it, really taking away the efforts towards weight loss."
Which means if you're trying to lose weight, the weekends shouldn't be a free-for-all. You still need a plan, says Batayneh. Some suggestions: passing on the bread basket and limiting yourself to one cocktail.

Swear off forbidden foods.

Why that's BS: "We tend to be in 'all or nothing' mode when we diet and never seem to find a middle ground," says Batayneh. "You have to realize that you can’t have pizza, French fries, and chocolate cake all in the same day, but—with careful planning—you can enjoy these foods when they are presented to you. Just don’t go for seconds and share if you can." In fact, research shows that moderately indulging in "forbidden foods" is what keeps people from bingeing on the stuff.

Drink your fruits and veggies.

Why that's BS: While shoving five servings of fruits and vegetables into a juicer seems like a simple and efficient way to get the daily recommended amounts, it comes at a cost, says Batayneh. "Unfortunately, juicing fruits and vegetables removes one of their most valuable components: fiber. Found in the pulp, skin and seeds, fiber’s list of benefits ranges from filling you up to maintaining stable blood sugar levels." If you're juicing more sweet stuff (fruit and carrots) than green stuff you're also going to seriously spike your sugar. (Some juicers allow you to keep in the pulp, so that's another option.)

Eat as few calories as possible.

Why that's BS: "Ugh, awful tip," says Carroll. "When you cut your calories too low, your body acts as if it's going into starvation mode and your metabolism slows down." But a reasonable goal, adds Carroll, is to cut approximately 500 calories each day through diet and exercise, which will lead to a healthy rate of weight loss of one pound per week.

Skip breakfast to save up calories for later.

Why that's BS: This backfires, says Carroll. "People end up overeating at lunch and dinner, often in excess of what they 'saved' at breakfast," she says. "In fact, research on individuals who have successfully lost weight shows that they regularly eat a healthy breakfast." Better if it's high in protein, according to a study published in the American Journal Of Clinical Nutrition.

Say no to nuts.

Why that's BS: Yes, nuts are calorie dense, but that doesn't mean they can’t—or shouldn't—easily be incorporated into a healthy diet when eaten in proper portions, says Carroll. A 2011 study in the Journal of The American College of Nutrition backs this up, with researchers finding that nut consumers, especially tree-nut consumers (think almonds, pecans and pistachios) had a lower BMI and smaller waist circumference compared to non-consumers.
Your move: remove a less nutrient-dense food from your meal plan and incorporate heart-healthy nuts instead.

Schedule regular detoxes.

Why that's BS: "Your digestive system, kidneys, and liver are all actually fairly amazing at 'detoxing' your body on a regular basis," says Carroll. "There's no need for special cleanses or juices."

No food? Grab a multi!

Why that's BS: "While insurance for your health, life, and car are often essential, insurance for your diet really doesn't exist!" says Kirkpatrick. "That's because, except for a few exceptions—folic acid and vitamin D—the vitamins and minerals you get from whole foods are significantly superior to the same nutrients you’d get in a pill."
A 2011 study in the Journal of Agricultural and Food Chemistry found that the key components in broccoli and cruciferous vegetables were seriously lacking in pill form. And a study in the Archives of Internal Medicine found that certain dietary supplements, including multivitamins, folic acid, iron, and copper, appeared to be associated with an increased risk of death in older women.

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7 Easy Stretches to Do at Work

Tightness in the shoulder, neck, and back often leads to fatigue, injury, soreness, and lack of mobility. It’s a casualty of the modern desk job. Good flexibility allows a muscle to lengthen and the joints to operate through a full range of motion. When muscles are elastic, your posture improves and you breathe deeper. Using more lung capacity sends more oxygen-rich blood to your brain to keep you alert and productive.

Employ the 20-20 rules, advises Alan Hedge, Ph.D., a professor of ergonomics at Cornell University. Every 20 minutes, stand for 20 seconds and stretch or shake things out. “Just 20 seconds away from your computer screen reduces fatigue and increases blood circulation,” says Hedge. Now you’ll have the power to sit up straight.

Every 2 hours, try to the following series of postural correction moves and rejuvenating stretches that will make tight muscles feel great and improve your oxygen efficiency.

1. Chest Elevation

Sit in a chair with your arms at your sides and your feet flat on the floor. Gently raise your chest toward the ceiling, but don’t look up. Keep your chin level with the floor. Hold this position for 10 seconds, then relax, and repeat 5 to 10 times.

2. Scapular Retraction

Get into the position for the chest elevation stretch while sitting, but this time place your hands on your hips. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10 seconds, then relax, and repeat the sequence 5 to 10 times.

3. Chin Tuck

Assume the chest elevation position while sitting. Keeping your chin level with the floor, pull your chin, head, and neck inward (not down). Hold for 10 seconds, then relax and repeat.

Tip: Placing your finger on your upper lip may help guide your head through the proper range of motion and correct any mistakes.

4. Upper Cervical Spine Flex

From the chest elevation position while seated, dip your head forward slightly as if you were nodding “yes.” Feel the stretch in the neck at the base of the head. Pause for 10 seconds, then relax and repeat 5 to 10 times.

5. Upper Back and Neck Scapular Strengthening

To strengthen the rhomboids, try this version of the scapular retraction. Stand upright. Clasp your hands behind your head. Flex your elbows back while pinching your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.

6. Rhomboid Range of Motion

Stand upright. Clasp your hands behind you at the small of your back. Pinch your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.

7. Corner Chest Stretch

Stand facing the corner of a room. Raise your hands to shoulder height, and place your forearms, elbows, and hands against each wall. Lean inward to stretch your chest muscles. Hold for 15 seconds (or until you feel loose).

Tip: By raising or lowering the position of your arms, you can alter the stretch to focus on different parts of the pectorals.

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How to Burn More Calories While You Sleep

If only you could work off the calories from that froyo you had earlier while passed out on the couch. Sounds too good to be true, right? Well, it may not be that far off: Turning down the thermostat while you sleep could help rev up your metabolism, according to a new study conducted by the National Institute of Health Clinical Center.
For the study, 31 healthy people slept in either a 75-degree room or a 66-degree room. Researchers found that the colder sleepers burned more than 7 percent more calories than the warm sleepers—likely because their bodies were working to raise their core body temperature to a stable 98.6 degrees, says study author Francesco Saverio Celi, MD, MHSc, of the National Institute of Diabetes and Digestive and Kidney Disease.
If you lowered the thermostat to 66 degrees at bedtime, you could burn an extra 100 calories over the course of 24 sleeping hours, according to study results. That might not sound like much, but it adds up—in theory at least.
See, researchers don’t yet know whether your body compensates for these calories in another way—like by making you hungrier or less amped to work out when you’re awake, says Celi. Still, if you’re trying to lose a few pounds, it can’t hurt to turn down the temperature before you crawl under the covers. Just make sure you don’t pile on the blankets or wear your warmest pajamas at the same time: You can’t expect to see results unless you tough it out in the cold, says Celi.

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Juicing for Weight Loss: Does It Really Work?

Juicing is all the rage right now. Dieters and exercise junkies come up with wild concoctions of veggies, fruits and supplements then liquefy them into healthy sounding drinks. But are they really healthy? And is juicing for weight loss really effective?

Part of the reason depends on why you drink your fruits and vegetables. And part of the answer depends on how you include juice drinks into your total diet plan. As a general rule, I skip them altogether and I'll explain why.

Why Do You Drink Juice?

If you sidle up to the juice bar hoping to fill up on the healthy vitamins, minerals and antioxidants that you find in fruits and veggies then chances are good that you're going to get what you pay for. Blueberries for example, are high in vitamin C. Mango has plenty of B6 and vitamin A. Sounds like a good deal right? If you add spinach to your drink, you also get iron, niacin, riboflavin and a host of other healthy nutrients. Now it sounds like a great deal, right? Well, it is a good deal if you don't eat whole fruits or veggies as part of your regular diet.

Juicing - Why I’m Skipping the Fad

So why would I deny myself a healthy concoction of vitamins and minerals? Because I like food, that's why. At least, that's the biggest reason for me. Juice drinks can contain hundreds of calories. If I'm going to consume a few hundred calories, I want to enjoy each and every one. I don't want to slurp them through a straw. I want to see my food on a plate, season it the way I prefer, cut it, chew it and take some time to taste it and enjoy it. Eating is an enjoyable and satisfying experience for me. Juicing shortchanges that experience.

How Many Days Will It Take To Lose 10 Pounds? Use Our Calculator Now

If you’re on a diet, you may also need to enjoy the sensory experience of eating. For many people, dieting is stressful. Losing weight may mean that you have to give up some of your favorite foods and eat less than you normally would. When you also deny yourself the positive sensory experiences that happen at mealtime, you could easily tip the stress scales too far in the wrong direction and end up giving up on your diet altogether.

More Downsides to Juicing

But even if the sensory experience of eating isn’t important to you, there are other reasons to think about whether juicing for weight loss is right for you.

• Excess sugar: Depending on how your juice drink is made, it can contain disproportionately high levels of sugar. Even if you don't add extra sugar, most sweet fruits contain high levels of fructose. When you separate fructose from fiber (found in the meat of the fruit) the sugar is digested very quickly. You could end up becoming hungry and eating more a short time later.


• Excess calories: It's easy to think that you'll consume fewer calories in a glass than you would on a plate, but juice calories can skyrocket when you're throwing gobs of stuff into a machine. If your juice drink is replacing a meal, then it's reasonable to consume 400 or 500 calories in liquid form. But for many people, the drink is an addition to their meals and snacks. If you're trying to lose weight, those calories could be a problem.


• Whole fruits and vegetables are better for you. The whole forms of fruits and vegetables are really good for you and juicing may mean that you to eat less of them. When you eat fruits and veggies in their whole from, you benefit from the fiber and the texture in those foods. And because whole fruits and vegetables usually take longer to eat, you may end up consuming fewer calories in a sitting.

Just because I haven't jumped aboard the juice trend, doesn't mean that you should quit the habit if you like juicing to lose weight. But just like with anything you put in your mouth, you should know what you're eating and why. Make sure you know the nutrient content, including grams of sugar and total calorie count, before you decide whether or not your juice drink is healthy.

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Three Nutrition Lies We Tell Ourselves

Lets make a list of lies we tell ourselves about eating -- basically how we stretch the truth about certain beneficial foods to justify our over-indulgences, even when we have the best of intentions. Here are three that I can think of:

1. If a little olive oil is good, a lot is better, so you can eat more.
   Olive oil is good for your heart because it's rich in monounsaturated fatty acids called oleic acids. When you replace some of your saturated fat intake with monounsaturated fats, you're doing your heart a favor. But here's what makes it tricky. First, you need to reduce some of those saturated fats, not just pour the olive oil on top of your regular saturated fat intake (if it's high). Also, all fats are high in calories, coming in at 9 calories per gram, so consuming a lot of olive oil can add too many calories, which leads to weight gain. Which can be bad for your heart when you become obese.
2. Chocolate is a health food, so you can eat more.
   Cocoa contains polyphenols that could have health benefits. The problem is that we rarely consume plain cocoa (although I'm waiting for a shipping of ground cocoa beans as I write this). Chocolate is a combination of cocoa, sugar and fat, usually a tropical fat, that melts at body temperature so we get that fabulous mouth feel as it melts in the mouth. So, while the sugar and fat make chocolate delicious, they pretty much overtake any heart-health benefit.
3. Frozen yogurt is better than ice cream, so you can eat more.
   Yogurt is good for you because it's low in fat and an excellent source of calcium, protein and probiotics that help keep your digestive system healthy. Frozen yogurt is probably better than regular ice cream because it's so low in fat, but it still has lots of sugar, so you still need to watch your serving size. It might not have as much of the beneficial bacteria either. The best way to enjoy yogurt is to stick with plain yogurt and add some berries or maybe a little honey.

You may notice I didn't include any of the controversial stuff about artificial sweeteners or fad diet idea because one side's lie is always the other sides' truth. Any more food lies we tell to ourselves?

How To Relieve Back To School Stress and Anxiety Back To School Time? No Sweat!

Many kids and parents are feeling growing anxiety over getting back to school -- the morning rush, the homework, the quicker pace of life. While this doesn’t mean we don’t like school, the advent of the busier lifestyle, along with the new changes that ‘back to school’ time brings (new teachers, new classmates, new material) can all lead to increased stress. Here’s what you can do to relieve back to school stress in your kids, and in yourself:
Start Early
Let’s face it -- over the summer, most families take their cues from the sun and stay up later. While it may be tempting to keep the late-night fun going up until the end, starting your school routine a few weeks early can help ease the transition back to school. Starting two to three weeks before the advent of school, begin going to bed and getting up close to when you need to for school, and try to eat on a more regular schedule as well. This advice isn’t just for little kids -- teens and adults need quality sleep for proper functioning as well, and getting your schedule straight now will help ensure that you all start the school year off more prepared and don’t feel as much anxiety over the advent of that first day.
Do A Walk-Through
While we’re on the topic of starting early, it’s a good idea to visit the school before the first day. For kids who are going to be first-timers for kindergarten, first grade, middle school, or even high school, this can help them feel more comfortable with the new place and get a better idea of where to go once they’re there. Even for returning students, it doesn’t hurt to know where the classroom is, say hello to whatever staff is there getting ready, and start getting excited about going back.
Stack The Deck
If you have any input in your child’s class assignment, it’s a good idea to ensure that there’s at least one friend in the class or classes your child will be attending. If classes are assigned without your input, talk to other parents and try to find out who your child will be sharing a class with ahead of time, and let them know. Knowing who is in their class will give them something else to look forward to, and remind them of what they enjoy about school. If your child is entering kindergarten or first grade, it might be a good idea to have a play date with one of the children who will be in their class a week before school starts to help them feel more comfortable and get more excited about seeing their friends again in school.
Get Ready
As most moms will tell you, nothing alleviates stress like a good shopping trip. While I say that half-joking, there’s some real truth in the idea that back to school shopping can help kids get more excited about school starting, at least for most kids. If your child really couldn’t care less about shopping, you can make it quick and painless, but for kids who relish the annual decisions of which clothes, backpacks, and other supplies will be theirs this year, the back to school shopping trip is to be savored.
Along these lines, have fun preparing your child’s study area. It’s important to be sure that you child has a comfortable, quiet place to study (even for kindergarteners, most of whom have homework these days), and preparing that area can be exciting as school approaches. You may also want to get your routines ready; as you get back onto an earlier schedule, have your kids start laying out their clothes the night before, keeping their shoes by the door, and get back into other morning habits that help you get out the door with less hassle. This can help refine your routine, and make the back to school transition easier.
Talk Amongst Yourselves
One of the best ways to relieve back to school anxiety and prepare for the coming year is to simply talk to your child about what he or she may be feeling. When the subject of school comes up, let your child tell you what’s exciting about school as well as what may be a little anxiety-provoking. If your child expresses some negativity about school, don’t discount immediately his or her concerns; instead focus on validating feelings. Then you can help find solutions or shift the focus to a more positive one like seeing friends, covering exciting new material, and growing up. This can be an excellent time to discuss important topics like how to handle bullies, peer pressure, and other important topics. This can help your child feel more comfortable, and can help you clarify expectations and troubleshoot. Creating open lines of communication is always important, and letting your child know that you’ll be available for support and open discussions can be a crucial part of your relationship, as well as your child’s success in school.
Bottom Line
The main thing to remember in dealing with back to school jitters is to be prepared (mentally, logistically, and in all other ways as much as possible), and to play up the fun stuff (friends, new supplies, great teachers and growing up). If you show your enthusiasm for what the new school year brings, your kids are sure to pick up on it, and the nervous energy will turn into excitement. Have fun!

5 Ways to Burn Calories without Exercise. How Many Calories Can You Burn with These Quick Changes?

How many calories can you burn with simple changes to your lifestyle? The answer might surprise you. It turns out that the little things you do during the day make a big difference in the number of calories you burn.

Non-Exercise Activity Thermogenesis (NEAT)

If you want to burn calories without exercise, experts will tell you to increase your NEAT. This is a fancy term for all of the movement you do that is not vigorous enough to be called a workout. According to researchers at the Mayo Clinic, NEAT could play a major role in whether or not we lose weight, gain weight or even develop obesity.

So, how many calories can your NEAT burn? It varies, but the number could be significant. According to one study, because everyone's activity level is so different, calories burned from NEAT can vary from person to person by up to 2000 kcal per day.

5 Ways to Burn Calories with NEAT

1. Burn more calories at the office.
   Having a sedentary job isn't a direct cause of obesity, but sitting for extended periods could become a cause of weight gain in some people. The American Heart Association reported that "obese individuals appear to exhibit an innate tendency to be seated for 2.5 hours per day more than sedentary lean counterparts." Researchers estimated that if obese individuals could adopt the NEAT habits of their lean counterparts, they could burn an additional 350 calories per day.
   If you have a desk job, create a habit to get up for at least 15 minutes every hour. Take a walk to the farthest restroom or water cooler, run an errand, take the stairs instead of the elevator or do your filing from a standing rather than seated position. Grab a few co-workers and make increasing your NEAT part of a healthy-office routine.
2. Burn more calories while you relax.
   How many hours will you burn tonight while you lie down and watch television? How many calories can you burn if you just added some light activity to your TV viewing?
   Don't let your relaxation time be the cause of weight gain. Fold laundry, dust furniture or sweep the floor while you watch television. If you like to talk on the phone, walk around during your chat instead of sitting down. And try to limit computer time to 15-minute intervals.



3. Burn more calories with the kids.
   Teaching your children to increase their daily activity may save them from weight gain in the future. And it will help you, too! If you want to slim down without exercise, find ways to increase your walking timeduring the day. Walk the kids to school or to the bus stop. If you drive them, choose a parking spot at the back of the lot and use those extra steps to chat with them about their day.
   And parents, if you are tempted to scold your kids for fidgeting, you might want to think twice. According to research published in the Journal of Clinical Nutrition, fidgeting is a common form of NEAT and can contribute to a healthy metabolism.
4. Burn more calories with daily chores.
   According to the activity tracker at CalorieCount.com, household chores can burn a few hundred calories per hour. The actual number depends on your size and gender. For example, a petite woman burns about 160 calories per hour doing moderate chores while a larger man would burn substantially more. But who would have thought that sweeping your floor could cause weight loss? Grab a mop and see how many calories you can burn..
   Once the cleaning is done, there are always organizational tasks that can help you prevent weight gain. Organize your closet, unpack boxes or clean the garage to increase your NEAT.
5. Burn more calories at social events.
   How many times have you entered a party in a friend's home and scanned the room for a comfy place to sit? The next time you go to a party, burn extra calories by becoming more social. Choose to stand or circle the room and talk to as many party goers as possible. Offer to help in the kitchen, take a tour of the garden or greet guests at the door to stay active. You'll be the life of the party and increase your NEAT at the same time.

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6 Tips to Lose Weight at Chipotle

Welcome to the Chipotle matrix, can I take your order? Or so we think the nice folks at the popular chain should say. Because when it comes to ordering healthily at Chipotle, things can go from slim to stretchy-pants faster than you can say Olé!

You see, according to spokesman Chris Arnold, the four main items and 18 optional ingredients on the menu can be combined in more than 60,000 ways! Don’t let the room for error scare you. With these 6 healthy menu hacks you can order your Chipotle with confidence, and lose weight!

1. Know the Cilantro Secret

It’s a little known menu hack that you can request fresh chopped cilantro on your meal, free of charge! Cilantro contains a unique blend of oils (specifically, linalool and geranyl acetate) that work like over-the-counter meds to relax digestive muscles and alleviate an “overactive” gut. It’s kind of like tasty Pepto Bismol—the perfect antidote for any post-Mex fest tummy troubles! A study published in the journal Digestive Diseases and Science found that patients with irritable bowel syndrome (IBS) benefited from taking a coriander (cilantro) supplement for eight weeks as opposed to placebo. Herbalicious!

2. Stick with Sides

We’re not carbo-phobes here but this Atkins-esque tip is too good not to share: Order sides of meat and guac, for just $2.25 per side! A side of chicken and guacamole, for example, would cost you just $5 and 360 calories (a serving of rice would add about 185 calories to your bowl).

In addition to 35 grams of muscle-building protein, you’ll get a healthy 19 grams of monounsaturated fats from the avocado—proven to keep you feeling fuller for longer. A study published in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterwards. Avoca-don’t mind if I do!

3. Get Shells & Guac

Every calorie-counter from here to Timbuktu is going to tell you to “skip the chips.” And you should. They’re oily, salty and too delicious not to gobble down in a hurry. But that’s boring! And we want a fiesta! Order a side of three crispy taco shells instead of the chips (yours free if you also order a burrito bowl or salad), and you can satisfy your chips & guac craving, and slash 360 calories and nearly 20 grams of saturated fat from your order! Party on. Olé!

4. Un-Pork Your Protein

Adding protein to your meals is one of the best moves you can make if you’re watching your weight. Not only does the macronutrient require your body to expend a lot of calories in digestion—about 25 calories for every 100 calories you eat (compared with only 10 to 15 calories for fats and carbs)—a study printed in the American Journal of Clinical Nutrition found that a high-protein meal increases satiety by suppressing the hunger-stimulating hormone ghrelin. Responsibly-raised and antibiotic-free, it’s hard to go wrong with your protein choice at Chipotle. Just avoid the carnitas (shredded pork). At 13 grams of fat per 4 ounce serving, it’s the fattiest on the menu. Surprisingly, your lowest-calorie option isn’t chicken!

EAT THIS!

Barbacoa (Shredded Beef) 4 oz.
165 calories, 7g fat, 530mg sodium, 2g carbs, 1g fiber, 0g sugars, 24g protein

Chicken 4 oz.
180 calories, 7g fat, 310mg sodium, 0g carbs, 0.5g fiber, 0g sugars, 32g protein

Steak 4 oz.
190 calories, 6.5g fat, 320mg sodium, 2g carbs, 0g fiber, 1g sugars, 30g protein

Sofritas (Tofu) 4 oz.
145 calories, 10g fat, 555mg sodium, 9g carbs, 3.5g fiber, 4.5g sugars, 8g protein


NOT THAT!

Carnitas (Shredded Pork) 4 oz.
220 calories, 13g fat, 500mg sodium, 0.5g carbs, 0g fiber, 0g sugars, 26g protein

5. Make it Hot!

Avoid the bloaty dairy toppings and give your metabolism a boost with a generous hit of red tomatillo salsa (the spiciest on the menu). At just 25 calories, the salsa is rich in vitamin A (just one serving provides 20% of your recommended daily value!) and capsaicin, a compound proven to reduce belly fat, suppress appetite and boost thermogenesis—the body’s ability to burn food as energy. A study by Canadian researchers found that men who ate spicy appetizers consumed 200 fewer calories at later meals than those that did not. If you can handle the heat, consider adding fresh jalapenos to your order—for free!

6. Veggies A Go-Go

A serving of veggies has only 20 calories and half a gram of fat. Moreover, there's no extra cost for fajita veggies when you order a protein! Heck, be greedy and get two servings of the delicious peppers and onions. Not only will you fill up faster, you’ll also meet 60% of your daily Vitamin C value.
Now that you know this, still limit your eating out to once a week.

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Get Ready for Fall Fitness

The end of summer can be traumatic for those of us who think anything below 40 degrees qualifies as 'arctic.' Still, even I have to admit that there's something crisp and clean about cool fall mornings, free of stifling heat and humidity. This weather makes for some of the best outdoor workouts all year long.

With kids back to school and holidays on the way, it may be a challenge to find time to exercise, especially when there's not as much daylight. Challenge, however, is at the very heart of staying fit, particularly with the long days of winter to come. Getting started now can help you keep your weight in check.
Walking
Walking is one of the best ways to get in extra exercise throughout the day and, with cooler weather, you can often get away with it without sweating too much, something that may make it easier to fit it in all day long. All you really need is a good pair of walking shoes and, perhaps, some fall weather gear to keep you warm, dry and protected. The key to making it enjoyable is to make it a daily thing:

• Make it a habit to walk every night after dinner
• Get up 10 minutes early and start your day with a brisk walk around the block. Use the time to think about what you want to accomplish and make your to do list.
• Plan fall activities that involve walking - Apple-picking, hunting for the perfect pumpkin or enjoying the beautiful colors with some Colorful Autumn Walking.

Hiking
Fall is a great time to go hiking--Cool weather, no bugs and, of course, magnificent views. Plus, hiking burns mega-calories as you increase your elevation and really work those legs. If you can travel.  If you're in the flatlands (like I am), you may need to be more creative. Look for small lakes, forest preserves or bike trails that allow you to get away from city life and enjoy the great outdoors.
Running
Fall is probably the best time of year for running outdoors. It's not too hot, not too cold and watching the leaves change colors each time you head outside can make each workout a new adventure.

When the weather turns iffy, getting to the gym can help you stay on track with your workouts, especially if you get involved in a variety of activities. Don't just do the same machines each time you go, but take advantage of all your gym has to offer - Swimming, fitness classes, personal trainers, machines, weight loss programs, etc. The more variety you have, the easier it will be to stick to your program. Even if you gravitate to certain cardio machines, you can always change things up with interval training. Try some of these Cardio Machine Workout Ideas for something new and fresh.

Making fitness stick is all about momentum (among other things), so if you're a beginner, start with about 3 days of exercise a week. Do more if you can, but always start where you are rather than where you want to be. Ease your body and your mind into your new exercise schedule to minimize the fallout and add on as you get settled in. Here's a Sample Schedule to give you an idea of how to start:
Day 1: 20 minutes elliptical trainer, 20 minutes Total Body Strength and stretching
Day 2: 30-45 minutes Cardio Medley Workout
Day 3: 20 minutes elliptical training, 20 minutes Total Body Strength and stretching
These workouts are just suggestions. For more workout ideas, revisit prior newsletters and choose workouts that fit your schedule, your fitness level and your goals. You can also visit my visit any gym for more in-depth information on how to start an exercise program. You can also sign up for my free 12 Week Weight Loss Program for a more structured program to follow.

Home fitness is another other option if you're not crazy about the gym and fall is a great time to get your home gym in working order. Remember, you don't need a lot of equipment to create a solid home gym. In fact, 'home gym' can mean anything from a set of resistance tubes to a full spread complete with home gym, cardio machines and floor-to-ceiling mirrors.

Summer often finds us being weekend warriors--going for long bike rides, playing sports and just generally getting out and being more active. When fall hits, many of us head to the gym or bring our workouts indoors and that can quickly lead to boredom and burnout. This is a great time of year to try something new.

Tai Chi
Also known as a moving meditation, Tai Chi is a slow, fluid activity that helps improve balance and strength while keeping you relaxed and connected to your body. Tai Chi is an excellent activity to do on a chilly fall night to help you stay active. Check at local clubs or gyms to find classes near you.
Yoga
Yoga is another kind of moving meditation that promotes balance, flexibility and soothing mind/body connections.
Strength Training.
If you tend to stick with more cardio activities in the summer, why not shift your focus? This is a great time to focus more attention on building strength, bone density, balance and stability to keep your body ready for warm-weather activities. This is also a good time to explore new methods of strength training that you've never tried before.
Pilates.
Pilates is another great mind/body activity that can help you strengthen your core while promoting flexibility and balance. This can be a great addition to your workout routine if you want to work your abs in a whole new way.
Circuit Training. If the weather's bad, move your workout indoors and keep things interesting with circuit training. By moving quickly from one exercise to the next (cardio, strength training or a mix of both), you'll keep your heart rate up, burn more calories and your workouts will fly by.

Just because summer's over doesn't mean you need to avoid the produce section. This is a great time of year to up the nutritional value of your meals while enjoying some of the great foods that are in season.

Pumpkin
Pumpkins make great jack-o-lanterns and they're also great for nutritious and yummy meals. Pumpkin provides carotenoids (which help fight heart disease and cancer), vitamins C, E and riboflavin, iron, fiber and potassium, just to name a few. You could run out and start making pumpkin pies or you could try for healthier ideas.
Apples
This time of year, apples are at their best and, because they're so versatile, you can find many ways to work them into your diet. Apples are low in calories, high in fiber, have no cholesterol and give your body important nutrients like potassium, vitamin C, calcium and folic acid. You can eat them alone or add them to any number of dishes for extra taste and nutrition.
Pecans
You probably know that nuts are good for you (as long as you practice some portion control) and pecans are at the top of the list when it comes to healthy nuts. Pecans offer zinc, magnesium, potassium, thiamine, folic acid and vitamin B6, just to name a few, and they're great sprinkled on salads or eaten alone as a snack.

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