Alcohol and Weight Gain! How drinking can hurt your waistline

If you've been trying to lose weight for any length of time, you're probably pretty good at monitoring your calories. Even if you don't keep a detailed food journal, you probably have an idea of the calories you're eating.

But there's one area we often fall short and that's in the calories we drink. Energy drinks, juice and smoothies can add extra calories, but alcohol is often our biggest enemy, going down so smoothly, we may have no idea just how many extra calories we're taking in. If cocktails are a regular part of your diet and you're trying to lose weight, being more aware of what and how much you drink can make a difference.

Drinking, Weight Loss and Your Health

If you're a moderate drinker, which is defined as two drinks a day for men or one drink a day for women, some studies have found possible health benefits such as:

• Reduced risk of developing heart disease
• Reduced risk of ischemic stroke
• Lower risk of dying of a heart attack
• Lower risk of developing diabetes

Of course, there are other ways to achieve all of these things without tipping a glass - exercise, for one, and lifestyle changes like quitting smoking and eating a healthy diet. While there may be some health benefits to moderate drinking and, of course, many of us just like it, there are some drawbacks as well, starting with your waistline.

How Alcohol Can Pack on the Pounds

1. Added Calories

One of the obvious side effects of alcohol is that it adds calories to your diet. While many of us have a handle on the calories we eat, we often don't know how many calories are in our drinks.

While alcohol doesn't contain fat, it does contain 7 calories per gram. That's more than protein and carbs, both of which contain 4 calories per gram. To get an idea of what you're drinking, check out this brief list of common cocktails. Does your favorite drink have more calories than you thought?

• 1 can (12 oz) Beer - 135-145 calories
• 1 can (12 oz) Light Beer - 101 calories
• 1 glass (3.5 oz) Red or White Wine - 70-75 calories
• 1 shot (1.5 oz) Gin, rum, vodka or whiskey - 97 calories
• 1 glass (6 oz) Cosmopolitan - 143 calories
• 1 glass (4.5 oz) Pina colada - 262 calories
• 1 glass (2.2 oz) Martini - 135 calories

A couple of beers can easily add more than 300 calories to your diet, the equivalent of 30 minutes of jogging for a 150-lb person. Having a few drinks after a workout may end up undoing all that hard work. Find more information about your favorite drinks at Calorie Counter.

2. Increased Appetite

Some studies suggest that alcohol can actually stimulate the appetite, at least in the short term. This is especially true when you're at a party or some other social event where tempting foods are everywhere you turn. It's hard enough to avoid fatty or sugary foods when you're sober, but add alcohol and an increased appetite and it may become impossible.

3. License to Indulge

Not only does alcohol add calories, it makes it harder to stick to a healthy diet. It takes a high dose willpower to turn down high calorie foods and that requires energy. One study has shown that acts of self-control, like bypassing a piece of chocolate cake for a carrot stick, can actually deplete glucose levels, leaving us vulnerable in situations where we don't have control over our choices. Adding alcohol to the mix drains that energy even more, leaving you less concerned about blowing your diet than satisfying your cravings. After a few drinks, that healthy diet you've been following so diligently suddenly doesn't seem all that important anymore.

4. The Day After

A night of drinking, even if it's just one too many, not only leaves you vulnerable to temptation, it may leave you too tired or hungover to exercise the next day. When you're hungover, you're dehydrated, clumsy and nauseous - all things that preclude a workout.

Avoiding Weight Gain with Alcohol

• Be aware of what and how much you're drinking: Find the calorie content of your favorite drinks. That alone may motivate you to find substitutions for higher calorie drinks. For example, a shot of coffee liqueur could have up to 150 calories, while a glass of wine has only 70 calories.
• Drink water between drinks: Having a full glass of water between alcoholic drinks can both help you avoid drinking too much and keep you hydrated. That may help avoid a hangover the next day.
• Know your weak spots: If you know you tend to drink too much and overeat at parties, prepare yourself. Eat a healthy meal or snack before you go to ensure you're not drinking on an empty stomach, which speeds up intoxication.
• Think about your goals: Turning down that refill may be hard in the moment, but you'll be glad you did when you wake up the next day, refreshed and ready for your workout.
• Avoid high calorie drinks: The worst offenders include eggnog (340 calories), Long Island Iced Tea (up to 800 calories) and margaritas (up to 700 calories). In general, drinks that include mixers like sweet and sour mix, juice or club soda will have more calories.

Like everything else, moderation is the key when it comes to enjoying cocktails while watching your weight. Treat alcohol the same way you treat other things in your diet - as something you can enjoy from time to time without going overboard. Learn more about safe drinking to ensure that you're keeping your body healthy and safe.

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7 Fast-Food Meals Under 350 Calories

"How did Americans get so fat?"

Of all the questions we get, this is by far the most common. There are many reasons: We've added extra calories to basic foods, everything from pasta sauce to ketchup. We're drinking more calories than ever—450 a day, on average. And, of course, we've been trained to supersize it. Those "value" meals we order through the clown's mouth cost us only 17 percent more money, but 73 percent more calories. That's dummy economics—you wouldn't buy a new Blu-Ray Disc and then pay the electronics store to throw in some old, worn-out videotapes, would you? And so, everytime we eat out, we add 134 calories to our daily intake.

We understand that life is hectic and fast-food meals are inevitable. That's why we created the runaway bestseller Eat This, Not That! back in 2007.
Want proof? Here are 7 fast-food meals with fewer than 350 calories - updated with new additions for 2014. Next time you’re in a bind, opt for one of these meals and banish excess calories for good.

If you do have time to cook, check out our collection of seriously delicious weight loss recipes. You'll eat ribs, lasagna, and cheesecake and still slim down.

1. Panda Express Broccoli Beef with Mixed Veggies

190 calories
9.5 g fat (1.5 g saturated)
1,200 mg sodium Panda actually has several options that come in below the 350-calorie mark. As with any Chinese meal, the key is skipping the greasy mound of fried rice and the oily tangle of noodles. Pair a low-calorie entrée such as the Broccoli Beef or the string Bean Chicken Breast with a side of veggies and you wind up with a fairly nutritious meal with plenty of protein to keep you full. Entrees to avoid: Beijing Beef, Orange Chicken, and adding Fried Rice or Chow Mein to your meal.

NOT THAT!
Beijing Beef w/ Fried Rice
1,260 calories
59 g fat (12 g saturated, 0.5 g trans)
1,830 mg sodium

You save: 1,030 calories, 41.5 grams of fat, 630 mg of sodium, and a half day’s worth of saturated fat!

2. Best Sub Under 350 Calories

Subway 6” BLT (on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers)

320 calories
9 g fat (4 g saturated)
650 mg sodium The health halo surrounding Subway is a boon for the sandwich chain, but for everyone else, it’s quite problematic. The numbers Subway advertises are only for a 6-inch sub and don’t account for cheese, mayo, olive oil, or any extras most people get on their sub. Order a 12-inch sandwich with a couple of extras and your “healthy” sub suddenly becomes an 800-calorie, diet-sinking torpedo. To be fair, though, there are many nutritious sandwich combinations at Subway, and this is one of them. Just make sure to go with 6 inches (not 12), mustard (not mayo), and take advantage of Subway’s best option: unlimited veggies.

NOT THAT!
6” Big Hot Pastrami with Provolone Cheese
630 calories
35 g fat (13 g saturated, 0 g trans)
1595 mg sodium

You save: 310 calories, 26 grams of fat, 945 mg of sodium, and almost half a day's worth of saturated fat!

3. Best Chicken Under 350 Calories

Chick-fil-A Grilled Nuggets (8 count) with Barbecue Sauce

185 calories
3 g fat (1 saturated)
710 mg sodium When it comes to healthy fast-food chicken, Chick-fil-A definitely rules the roost. Lately, though, we’ve seen sodium and calorie counts starting to creep upward, so we’ll be keeping a sharp eye on them this year. This 8-count nugget is packed with 23 grams of hunger-blasting protein and is the perfect midday meal. Just make sure you stay away from the Chick-fil-A Sauce for dipping. One tub contains 140 calories.

NOT THAT!
Spicy Chicken Sandwich Deluxe
570 calories
27 g (8 g saturated, 0 g trans)
1,750 mg sodium

You save: 385 calories, 1220 mg of sodium (over half a day's worth), and 24 grams of fat!

4. Best Wrap Under 350 Calories

McDonald's Grilled Chipotle BBQ Snack Wrap and Side Salad

315 calories
10.5 g fat (3.5 saturated)
1,130 mg sodium (with Newman’s Own Low Fat Balsamic Vinaigrette)

You’d be hard-pressed to find a healthier wrap at any other major fast-food chain. Why? Because this one only contains five ingredients: grilled chicken, flour tortilla, jack and cheddar cheese, lettuce, and chipotle BBQ sauce. That’s the kind of ingredient list we like to see: simple and delicious. Tack on a side salad and you’ve got a well-rounded meal with fewer calories than one Double Cheeseburger.

NOT THAT!
Premium Crispy McWrap Southwest Chicken w/ Medium Fries
1010 calories
48 g fat (10.5 g saturated, 0.5 g trans)
1660 mg sodium

You save: 695 calories (an entire meal's worth, basically), 27.5 grams of fat, and 530 mg of sodium!

5. Best Burger Under 350 Calories

Burger King Hamburger and Apple Slices

260 calories
9 g fat (3 g saturated)
460 mg sodium Burger King holds the dubious distinction of being the unhealthiest of the Big Three burger joints, but that doesn’t mean you can’t concoct a decent meal. By simply 86ing the cheese, the burger becomes one of the most reliable choices in the fast-food kingdom, and BK’s fresh apple slices are a delicious yet nutritious side. Together, they make a fine meal if you must dine on the dash. Warning: Every Whopper sandwich has anywhere from 0.5 grams to 4 grams of trans fat. Yikes!

NOT THAT!
Whopper w/ Medium Fries
1060 calories
55 g fat (14 g saturated, 1.5 trans)
1480 mg sodium

You save: 800 calories, almost half a day's worth of sodium, and you avoid any trans fats!

6. Best Mexican Under 350 Calories

Taco Bell Fresco Chicken Soft Tacos (2)

280 calories
7 g fat (2 g saturated)
940 mg sodium Taco Bell gets a lot of flak for being unhealthy, but truth is, this taco joint provides dozens of possible meal combos for less than 500 calories. The same certainly can’t be said for any of the nation’s most popular fast-food burger chains. Stick to the Fresco Menu, where not one item is more than 350 calories. That said, Taco Bell’s menu still has plenty of pitfalls, so order wisely. Danger lurks in the Smothered Burritos, taco salads, and anything with multiple layers.

NOT THAT!
Taco Bell Smothered Shredded Chicken Burrito (2)
1,300 calories
56 g fat (20 g saturated, 0 g trans)
4,440 mg sodium

You save: 1,020 calories, 49 grams of fat, more than half a day's worth of saturated fat, and nearly two days' worth of salt!

7. Best Breakfast Under 350 Calories

Dunkin’ Donuts Egg White Turkey Sausage Wake-Up Wrap (2)

310 calories
12 g fat (5 g saturated)
850 mg sodium (w/ Small Black Coffee)

Dunkin’ might be known for its donuts, but the DDSmart Menu is the real reason to swing by this spot on your way to work. A couple of Wake-Up Wraps and a small black iced coffee will give you exactly what you need to stay energized through the morning. Typically we avoid recommending egg whites, opting for the whole egg instead, but with trying to keep these meals under 350 calories, we had to bend a bit. Don’t worry, though, this meal still delivers 20 grams of hunger-fighting protein. You definitely won’t find that in two glazed donuts.

NOT THAT!
Sausage, Egg & Cheese on Croissant
650 calories
43 g fat (18 g saturated, 0 g trans)
1,250 mg sodium

You save: 340 calories, 31 grams of fat, and 400 mg of sodium – or more than the equivalent of a Bavarian Kreme Donut.
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Homemade Protein Bars Recipe

It is easy to make your own protein granola bars at home. You can vary the ingredients and protein boosters to suit your tastes. This version of the snack contains oats, bran, chocolate chips, and yogurt. A non-dairy version is also included.

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients:

• Nonstick spray
• 1 cup soy protein powder
• 1/2 cup unbleached all-purpose flour
• 2 cups rolled oats
• 1/2 cup oat bran
• 1/2 teaspoon cinnamon
• 3/4 teaspoon salt
• 1/2 to 2/3 cup (packed) brown sugar
• 1 cup semisweet chocolate chips
• 1-1/2 cups plain or vanilla yogurt
• 1/4 cup canola oil
• 2 teaspoons vanilla extract

Preparation:

Preheat the oven to 350 degrees F (325 degrees F for a glass pan). Lightly spray a 9- by 13- inch baking pan and a baking tray with nonstick spray.

Mix together the protein powder, flour, oats, oat bran, cinnamon, and salt in a large bowl. Crumble in the brown sugar, rubbing it with your fingers to break up any clumps. Stir in the chocolate chips.

Measure the yogurt, oil, and vanilla into a second bowl, stirring until well combined. Add the wet mixture to the dry, and mix patiently until thoroughly blended. (You may have to use your hands -- it will be a thick batter, verging on a dough.)

Transfer the mixture to the prepared pan, patting it evenly into place with your hands. Bake in the center of the oven for 15 minutes, then remove from the oven and cut into bars of any size or shape. Place the bars on the prepared baking tray and bake for another 15 minutes, or until golden around the edges. (For extra-crunchy bars, turn off the oven and leave them in there for up to 45 minutes longer.) Remove the bars from the oven, and place them on a rack to cool.

Eat the bars within a few hours, or seal them in a heavy zip-style plastic bag and store in the freezer. For maximum crispness, "refresh" them in a toaster oven after defrosting.

Yield: About 20 medium-sized bars

Variations:
Protein Boosters
You can make the main recipe with any combination of the following adjustments:

• Replace the canola oil with 1/2 cup peanut butter or almond butter (softened in a microwave).
• Replace the flour with quinoa, ground to a powder in a blender or an electric spice grinder.
• Replace the yogurt with mashed silken tofu (soft or firm). Add an extra pinch of salt.
• Add 2 to 3 tablespoons powdered egg whites.
• Add up to 1 cup chopped nuts and/or sunflower seeds.

Cook's Notes:
These homemade bars are very economical, and you get to select all the ingredients according to your own standards, needs, and taste. For nondairy bars, replace the yogurt with unsweetened applesauce, canned pumpkin, or mashed banana. (Or try the silken tofu option in the Protein Boosters box.) Add an extra pinch of salt if using pumpkin or silken tofu. The range of sugar allows you to make these bars sweeter or not, according to your taste.

Healthy Pumpkin Smoothie

This healthy pumpkin smoothie is like chilled pumpkin pie in a glass, but without the fat and calories. This thick and creamy smoothie makes a delicious and filling liquid breakfast or an energy-boosting 'snack.' Be sure to use a very ripe banana, preferably frozen, and sweeten your smoothie according to your preference.

Ingredients:

• 1/2 cup pumpkin puree
• 1/2 very ripe medium-sized banana
• 3/4 cup fat-free vanilla yogurt (I used Oikos 0% fat Greek vanilla yogurt)
• 1 tbsp honey
• 1/2 tsp pumpkin pie spice
• 1/4 tsp vanilla extract
• 1 cup crushed ice

Preparation:

Place all ingredients in a blender and puree until smooth, making sure the ice is completely crushed. Makes two servings
Per 8-10 ounce serving: Calories 167, Calories from Fat 5, Total Fat 0.7g (aat 0.3g), Cholesterol 2mg, Sodium 74mg, Carbohydrate 34g, Fiber 3.1g, Protein 6.6g

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Trainer Confessions: 5 Exercises That Don’t Do What You Think They Do

At the gym, I see a lot of people working hard to tone up, trim down, and get stronger. But I also see folks making exercise choices under false assumptions—some based on outdated advice, some because they’re following the lead of other members, and some just because they don’t know any better. In fact, you may be surprised at the muscles you’re actually working during your favorite exercises. Here, some of the most commonly misunderstood moves—and while they’re still safe and effective ways to tone up, they may not exactly be doing what you think they are:
—Amy Roberts, NASM-CPT
Kettlebell Swings
They seem like they should be a great shoulder workout—I mean, you are swinging a weight around—but kettlebell swings are actually all about the hips, with the power coming from the forward thrust of your glutes and hamstrings. Basically, your arms are just along for the ride. If your aim is to train your upper body, use that kettlebell for overhead presses or bent-over rows.
Modified Pushups
The modified pushup is the on-your-knees version of the original. You’d think this would work the exact same muscles as a regular pushup, right? Not exactly.  While you’re still working your chest, triceps and shoulders, you’re not targeting your core like you would in a regular pushup—especially if you let your hips creep up. If your goal is to work up to a regular pushup or just reap the same benefits, start with an elevated pushup instead—you can even start by leaning into a wall. Then work your way down to lower surfaces, like a bench. And remember, performing just a few reps with perfect form is way better than cranking out a bunch of imperfect ones.
Leg Lifts
There’s no doubt that leg lifts are a challenge, ostensibly for your lower abs. But here’s a crazy reality check: There’s no such thing as “lower abs”—anatomically, your rectus abdominus (that’s the six-pack muscle) is one long muscle, so if you’re working it, you’re working the whole thing. But here’s the thing: This move may put added stress on your hip flexors (you’ll know it if you feel pinching in your hip creases during the exercise). If that’s the case, you can still work your whole core with exercises like planks, bridges, chops, and flutter kicks.

Pull-ups
I LOVE these! Whether done with full bodyweight or supported by a band, pull-ups are phenomenal exercises for your… back muscles. Surprised? It’s not that your arms and shoulders aren’t working (they are) but the bulk of that pulling action comes from the large latissimus dorsi muscles that wing out from your mid-back to your waist. In fact, if you just focus your attention on the lats when you’re doing the exercise, you might find you can bang out a few extra reps. Looking for more arm-focused work, too? Add some standing cable biceps curls and triceps extensions to your routine.
Ball Slams
Hurling a heavy ball at the ground may seem like a challenge for your arms and shoulders, but it’s actually all about your back and core. In this extremely satisfying move—I dare you not to grin that first time the ball smacks the floor—the effort is coming from your lats (yes, those again), while your ab muscles work hard to stabilize against the force of the action. If your goal is a shoulder workout, a more effective move would be alternating front arm raises.
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Have a Healthy Halloween... Kids' Nutrition Tips

Wearing cute or creepy costumes and going trick-or-treating is a traditional way to celebrate Halloween. Your kids usually come home with candy. Lots of candy. So what do you do with all that candy, besides let your kids eat it all at once and suffer the sugar-crazies, or the sugar cravings that can follow for weeks after trick-or-treating is done?
No problem. we've got some ideas to help control the post-Halloween candy craze at your house:
The best defense may be a good offense. Start proactively by feeding your kids before they go out. Serve your kids a healthy snack such as a peanut butter sandwich and some fruit before trick-or-treating. Why does this help? If your kids aren't hungry, they might be less likely to gorge themselves on candy when they get home.
You may decide to let your children enjoy some (or even a lot) of their Halloween candy when they get home from trick-or-treating (after you have inspected the treats for safety). But then you have some choices to make:

• Let them eat all of it until it's gone. Not the best idea - lots of calories, fat and sugar and may set up some bad eating habits.
• Have your kids "trade the candy in" for something better - books, toys, or something of your choosing. Then you can eat the candy.
• Throw the rest away. It may seem wasteful, but if your child has difficulty controlling his or her candy consumption, this may be the best choice.
• If you don't want to throw the candy away, give it away. Take the rest of the candy to work or group meetings. Hopefully, the adults will have good control over their candy consumption.
• Put the extra treats into a high cabinet in your kitchen or pantry. Out of sight is out of mind, and you can control how many treats your kids get to eat over the next few days.
• Divide up the leftover candy to be eaten a little at a time.

If you opt for the last choice, you'll need some lunch-sized paper bags, tape, stapler, and maybe some markers or pens. Place two or three small treats (or one larger piece) into each plain paper bag. Tape or staple the paper bags closed and keep them in a large box or bag. Let your kids pick out one bag each day. Or you can mark each bag with a specific date and your child's name.

Additional Tips

• Don't buy Halloween candy early. You may just tempt yourself and your kids into eating it before the trick-or-treating even starts.
• Promote a healthy Halloween in your neighborhood by handing out alternatives to candy like pencils, stickers, party favors or trading cards.
• Give out individually packaged healthy treats like nuts, raisins, sunflower or pumpkin seeds, cashews, whole grain crackers, or little bags of microwave popcorn.
• Have some treats available for children who may have allergies to peanuts or other nuts.
• Skip the Halloween candy sale on November 1st. Cheap bags of candy may seem like a good buy, but you don't need the extra sugar and calories.

You might want to host a Halloween party for your kids. That way you have some control over the foods your kids eat. Include fresh vegetables and dips, baked chips and crackers, cheese and lean meats with 100-percent whole-grain breads for make-it-yourself sandwiches. Serve warm apple cider and plenty of water instead of soda.

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The 10 Saltiest Foods in America

Most of us have heard that it’s a good idea to “cut down on sodium,” but besides making sure the top to the salt shaker is screwed on properly, what does that really mean?

Well, first, realize that salt is an essential mineral that our body can’t function without. Current dietary guidelines for Americans recommend that adults in general should consume no more than 2,300 milligrams (mg) of sodium per day (1500 if you have high blood pressure, are African American, or are over age 51.)

If 2300 mg sounds like a lot, it is. There’s an estimated 189 mg of sodium in one of those little salt packages you get at McDonald’s. So if you downed a dozen of them, you’d still be within your daily sodium intake—assuming you didn’t eat anything else all day, which you probably wouldn’t, because you’d be too busy trying to drain your swimming pool with a flexi-straw.

But a dozen little sodium packages is nothing when you consider what you’re getting from these foods, each of which seem saltier than Sarah Silverman’s pillow talk.

10. Chili’s Boneless Buffalo Chicken Salad
3730 mg sodium (and you thought you were doing the right thing ordering the salad…)

9. Cheesecake Factory Sunrise Fiesta Burrito
With 4600 mg sodium, this breakfast burrito packs almost twice the daily recommended sodium allowance. If you like to start your day off bloated, this is the burrito for you.

8. Chili's Chicken Crispers - Honey Chipotle Style
4910 mg sodium, coupled with its 81 grams of fat, you're basically eating heart disease.

7. Applebee’s Sizzling Skillet Shrimp Fajita
5140 mg sodium! How Applebees managed to turn shrimp and sauteed vegetables into one of the saltiest foods in America may be the 8th wonder of the world.

6. TGI Friday’s Jack Daniel’s Ribs & Shrimp (w/o sides)
5140 mg sodium, if you dare to have fries with that you'll be tacking on another 980 mg of sodium.

5. Chili’s Texas Cheese Fries
A full order has 5310 mg sodium and 119 grams of fat. Better wear your sweatpants, you're going to need them.

4. On the Border Firecracker Stuffed Jalapeños w/ Original Queso
5760 mg sodium, never mind the firecracker, if you eat this you'll be the one blowing up.

3. PF Chang’s Dan Dan Noodles
6190 mg sodium, asking for the low sodium soy sauce won't do you any favors.

2. Applebee’s Appetizer Sampler
6260 milligrams of hypertension for you.

1. Saltiest Food in America
PF Chang’s  Hot & Sour Soup Bowl
7980 mg of sodium!
Yes, congratulations. If you eat this, you’ll have slurped down the sodium equivalent of 44 individual bags of Doritos Cool Ranch Tortilla Chips.

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Best 10 Fat Loss Tips!

If you're looking to lose weight, then you may have already read many "how to" tips. Ultimately, there is no easy way to do it, and it is true that there are two fundamental, if not simple, rules that always apply:

1. Eat less
2. Move more

Now that we've got that over with, check out these more nuanced tips that will give you a head start to your weight and fat loss campaign.

Cut Down on Added Sugars and Fats

Sugar and fat are foods high in calories and easily consumed because of the form in which they are mostly available. For example, a can of pop can contain up to 12 teaspoons of sugar. Fat is higher in energy than both carbohydrates and protein (about twice as calorific) and liquid fats are easily consumed and digested. Being somewhat strict with these foods will reduce the energy density of your diet.

Eat a High-Fibre Diet

Dietitians recommend roughly 30-40 grams of fiber per day for adults. Most people only get around half that. Fiber has a lot going for it. For one thing, it doesn't slip down the throat as easily as added sugars and fats because you generally need to bite or chew more. And then when you do eat fibrous foods, digestion takes longer and you feel full for longer. Fiber foods are whole grains, beans, fruit and vegetables and nuts and seeds.

Eat Less Refined Carbohydrate, and More Vegetable Protein

To boost your fiber intake, make most of your breads and cereals whole grain, and then replace some animal protein with beans and whole grains and nuts, but go easy on the nuts because they contain a lot of fat. Replacing animal protein with vegetable protein will also boost the nutrient density and fiber of your diet.

Try Cutting One Meal in Half

The idea of using a mini-meal to reduce calorie intake is not new, but it is one way of reducing your intake of food energy. You could use two mini-meals a day, but you have to be careful not reach a situation where you are overwhelmed by hunger and overeat at the next meal, or your body slips into starvation mode and slows metabolism. Mini-meals are just another way of cutting calories. The strategy is to use half-portions of everything you would normally eat. Be sure to make it healthy choices.

Exercise in Front of the TV

Most of us have busy lives and finding time to exercise is one of the hurdles we face when trying to stay in shape. While it's good to get outside and exercise, or go to gym where you can socialize, doing some exercise in front of the TV can help, although perhaps it should not be seen as an excuse to increase TV viewing! Stationary exercise bikes or mini trampolines are good choices for movement exercise, and dumbbells are easily assimilated free weights that you can use.
This idea often suits people who hate to exercise. The distraction of television helps.

Walk or Run with a Dog

Having an animal companion on exercise walks or runs can help people who are reluctant to stick to an exercise schedule. Dogs are usually only too happy to get out and about and it helps them stay fit as well.

Learn to Love Vegetarian

Choose vegetarian meals often. Make these meals vegan, which means no animal products at all -- no meats, cheese or eggs or milk. Vegan meals are a way of lowering the energy density of a meal without compromising nutrient density.

Join a Group Exercise Class

If you exercise with friends, or at least companions, you are more likely to stick to your physical activity program. Join a group exercise program like aerobics, dance, spin bike, or Pilates.

Move More During Non-Exercise Hours

The technical name for non-exercise movement is NEAT or non-exercise activity thermogenesis. This applies to things like housework, gardening, walk to shops, play with kids, moving more at the office, and so on. Doing lots of this, as opposed to sitting at a screen really does help you burn excess calories. Think about how you can do this in your daily schedule.

Eat More Fresh Food and Less Packaged and Fast Food

Fresh foods have less salt and, importantly, less hidden sugars and fats. Fruits, veges, beans, grains and seeds are good starting points. With fresh meats, buy cuts that enable you to trim the fat.
Regard a fast food meal as a treat, and reserve it for perhaps once a fortnight, and even then try to forgo the large fries and Coke!
Stick to those 10 tips and see the fat fly from your waist, arms, legs, hips and buttocks.

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10 Reasons You're Afraid to Hire a Personal Trainer

Though personal training is more mainstream than ever, there are still plenty of people hesitant to hire a trainer. They worry about the cost, they worry about the pain and they wonder things like: Will I look like a complete idiot? Is my trainer going to torture me? These fears are normal, but you shouldn't let them stop you from hiring a personal trainer. Learn more about the most common fears and how you can get over them.

1. It costs too much

UPDATE: Some  Businesses and Insurances (Aetna) Will pay all or some of your fitness and Health cost. Studies show that health prevention is cheaper than healthcare. I recommend contacting your Human Resource department to see if you Qualify.  Then contact me !!! I am an approved service provider.

Personal training can be expensive, costing anywhere from $30 an hour to more than $100, depending on where you live and your trainer's experience and education. No one really needs a personal trainer, but there are plenty of reasons to hire one and it can be a good investment. If you end up with an exercise habit you can continue into the future, long-term weight loss and a resource you can turn to for advice and motivation, that's a pretty good pay off.
If budget is an issue, consider the following options:

• Semi-Private Training - With this option, you may train with around 2-5 people in a very small group setting, often in a circuit training format.
• Small Group Training - This option is often a bootcamp-style class with a limited number of exercisers and either a flat fee for a series of classes or a fee for individual classes.
• Workout With a Friend - You can also save money by working out with a friend or family member. Keep in mind that this works best if you both have similar experience and fitness levels.
• Negotiate with your trainer - Not all trainers are willing to do this, but it's worth asking if they will negotiate their fees or even trade services.

2. I'm too overweight and/or out of shape

If it's been a long time (or ever) since you've worked out, hiring a trainer may bring up scary questions:

• What if I can't do the exercises? - Remember that we aren't all automatically good at exercise. You need time to reconnect to your body in a physical way and that means you may not do all the exercises right. There may be some you can't do at all...at least, not yet. Give yourself time to learn the exercises before getting discouraged.
• What if I can't make it through a workout? - Your trainer's job is create workouts that match not just your goals, but what your body can handle. Trainers do their best, but we don't have ESP. Your trainer should check in with you throughout the workout but, if something feels too challenging, say so. Your trainer needs that information to know when to push and when to back off.
• What if my trainer sees what a fat, lazy slob I really am? - When you meet with a trainer, you have to answer tough questions about your exercise and eating habits, revealing things even your closest friends or family members may not know. You may feel vulnerable revealing those secrets to someone else, but your trainer isn't there to judge you. "Fat, lazy slob" isn't even crossing his mind...He's too busy thinking about what he's going to do to help you reach your goals.

The bottom line is, if only fit people hired trainers, there wouldn't be many personal trainers. And keep in mind a few other things you may not know, at least not yet:

• You're stronger than you think you are
• You know more than you think you do
• It gets easier with time and practice

3. I don't know what to expect

"I'm not doing pushups, or swinging some weird looking kettledrum...And I'm not jumping up and down until I throw up." That's what one new client blurted as soon as she walked in the door. She gave a grudging nod when I asked, "You've been watching The Biggest Loser, haven't you?"
In the absence of experience, you may imagine all kinds of scary things that could happen during your personal training session. But, your trainer isn't going to make you do anything you aren't ready for (and if they do, you should move on).
What you can to do ease your fears:

• Do your research - Before you hire any old trainer, ask around and get recommendations from friends, if you can. You can also use free websites to find trainers in your area that have been vetted and, often, reviewed.
• Express your fears and ask questions - You can often get instant reassurance by doing what my client did - talk about what you're afraid of. Make a list of questions to ask before meeting with a trainer - What should you wear? What will you do during the first session? Should you bring your own water or towel? How hard will you work?
• Look for warning flags - Pay attention to any alarm bells that go off during your first meeting. Did he gloss over important facts about your health history or fail to ask anything at all? Did she say her favorite part of a workout is when her client pukes at the end? Not all warning flags are that obvious, but follow your gut and move on if you're uncomfortable for any reason.

4. I'm afraid it will hurt

"Is this going to hurt?" Well, if you have to ask...
Seriously, exercise, even with a trainer, shouldn't cause pain. There will likely be some discomfort, of course, which is true anytime your body does things it isn't used to. A few things you can expect when you start exercising:

• Burning muscles - It's normal to feel some burning in your muscles, especially if you're a beginner or if you're doing high intensity or high repetition exercises. The burning comes from lactic acid building up as your muscles become fatigued. This is uncomfortable, but it will pass and may become less of a problem as you get stronger.
• The Jello Effect - This is when your body becomes fatigued during an exercise and, as a result, may wobble in an alarming way, much like Jello. This should pass with a rest period, but tell your trainer if you feel very weak and/or unstable. You may need more recovery time.
• Muscles you've never felt before - Your body has more than 650 muscles. You won't work all of them during one workout, but you may feel like you have. It's normal to feel an exercise everywhere, even in unrelated body parts (e.g., "I think I felt that pushup in my left earlobe.") As you build strength in the weaker areas of your body, this will be less of an issue.
• Stiffness and soreness - Any new activity can cause soreness, usually within 24-48 hours of your workout. Some soreness is normal and you may find that an anti-inflammatory, a hot bath or a massage can help. However, if you can't brush your hair/walk down the stairs/breathe without pain, you overdid it. Tell your trainer if you experience excessive soreness so he can scale back on your workouts a bit.

One thing you shouldn't feel during a workout is actual pain. Any sharp, stabbing pain in the joints, muscles or connective tissue should get your immediate attention. Stop the exercise and tell your trainer right away to avoid further pain or injury. If you're not sure whether it's normal exercise discomfort or genuine pain, err on the side of caution and stop the exercise.

5. I'm afraid of an injury

This is a healthy fear, but one that shouldn't stop you from hiring a trainer. Any movement can cause injury and activities that combine a personal trainer, a new exerciser, heavy equipment and moving body parts can up that risk. Your trainer will do everything possible to avoid this, but there's no guarantee you won't get hurt. There are some things you can do to decrease your risk:

• Get a check up - This is something your trainer may require, if you have medical issues, but it may be something you want to do on your own if you're worried about aggravating an old injury. Talk to your doctor about any exercises you should or shouldn't do and pass that along to your trainer.
• Be Honest - As you're filling out your health history form, which should happen before you start exercising, list any past or current injuries, surgeries, conditions or illnesses. Tell your trainer about any pain you have, any movements that bother you or any exercises that have caused problems in the past.
• Give regular feedback - Complaining is probably the most fun you'll have during your workout session and you can make it even more useful by being specific. For example, "I hate this exercise," isn't quite as helpful as, "I hate this exercise because it really bothers my right shoulder." Also, be prepared to answer questions throughout the workout - How an exercise feels, if a weight is too easy or too hard, where you're feeling the exercise, etc.
• Be your own advocate - If anything feels wrong during an exercise, stop. Injuries often happen when you work through pain rather than stopping. Some clients are shy about speaking up, often thinking: "Well, he wouldn't have given me this exercise if he didn't think I could do it, right?" As brilliant as your trainer may be, he can't anticipate everything.

6. I have Trainer Trauma

If you've ever left a personal training session crying, limping, crawling and/or vowing to stop payment on your check as soon as you have the strength to lift your phone, you've probably had Trainer Trauma.
Like every profession, personal training has its fair share of boneheads. Some may treat your first session like it's a contest to see how much torture your body can handle. Some do this because they think that's what every client wants. Others do it because a client may request that kind of workout without realizing how hard it really is. The result is, at best, Trainer Trauma and, at worst, an injury.
However it happens, you have every right to be upset, but don't let it sour you on training for good. For every bad trainer there are hundreds of good ones, but you may need to approach your new search with a few things in mind:

• Ask for recommendations from friends, family, or trusted websites like IDEA FitnessConnect
• Ask for references - Ask your trainer if you can contact current or previous clients to get the real story
• Look for experience and education - Make sure your trainer has experience training a wide variety of clients and dealing with any injuries or conditions you may have. He should also have an accredited personal training certification. That doesn't guarantee he won't suck, but it does mean he went through an education and testing process.
• Be specific about what you want - When you do meet with your new trainer, tell him about your previous experience with Bad Trainer - What went wrong? What do you want to be different? What do you expect from your new trainer? How could Good Trainer make it up to you?

7. I'm afraid of failing

If you've tried to lose weight with diets, exercise programs or other failed ventures, you may be afraid of another weight loss failure. Unfortunately, hiring a trainer is no guarantee for success. A trainer can do a lot of things for you - Teach you an amazing variety exercises, challenge you, give you personalized workouts, track your progress and motivate you. What he can't do is give you what you most need to have to lose weight: A desire to change.
Sometimes, hiring a personal trainer is no different than trying a new diet or a new fitness gadget in the hopes you'll find something that will finally work. The problem is, no diet or gadget or personal trainer is going to make any difference if you don't believe that how you're living is making you more miserable than having to change it.
Having a standing appointment that you're paying for and an expert to guide you can certainly be motivating, but it's no talisman against failure. Before you take the plunge, ask yourself why you want to hire a trainer. Good reasons to hire a trainer: You're not seeing results, you don't know where to start or you're stuck in a plateau. Bad reasons to hire a trainer: You want to lose weight fast, you feel pressured by aggressive salespeople, you want the perfect body, or you think a trainer can magically transform you into the kind of person who is motivated to exercise.

8. I'm afraid of committing

Hiring a personal trainer is a big commitment and it's normal to get cold feet. It's more than just meeting someone for an hour to exercise, you're also committing:

• Money - You may pay $35-$100 an hour to work with a trainer and that's a big investment. Spend some time looking at your budget and figuring out how much you can spend on personal training before signing up.
• Time - You have your appointment time to deal with, but you also have prep time, drive time and time to workout during the rest of the week. Before you hire a trainer, sketch out an estimate of how much time you'll need for each session and make a list of days and times that fit into your schedule.
• Trust - You're trusting this person with your body, your time and your goals. You should feel comfortable putting your trust in that trainer from the very first session. If he doesn't put you at ease or she doesn't seem to understand what you want, don't be afraid to go elsewhere.
• Your lifestyle - You're not just committing to an hour of exercise when you sign up for training, but other aspects of your life as well: Your diet, how you spend your time, how active you are, how you sleep, how you deal with stress, etc. An hour with a trainer will get you nowhere if you don't change anything else. Make sure you're really ready to change before making the commitment.

9. I'm afraid of looking like an idiot

When you hire a trainer, you will be expected to do a variety of physical movements and, yes, sometimes these movements will be awkward. Not only that, but your body will have a variety of responses to this physical activity: Sweating, shaking, wobbling or just downright confusion. Some common worries:

• What if I fart? You certainly could and, frankly, it isn't that uncommon. The best way to deal with it is to laugh it off, saying something like, "I guess I picked the wrong day to eat a can of beans for lunch."
• Do I stink? - Maybe. But your trainer has inhaled so much body odor, she probably doesn't even smell it anymore. And, she'd much rather smell good old BO than, say, heavy doses of cologne or perfume. Some spices like garlic or curry can make your sweat more pungent, so you might avoid those before a workout if you're worried about it.
• Am I sweating too much? - No. Clients often feel embarrassed when they leave a big pool of sweat on the weight bench. Your trainer is actually quite pleased when you sweat. It means that your body is doing what it's supposed to: Regulating your body temperature. Go forth and sweat...just bring a towel.
• Am I really this uncoordinated? - No, you're not. You may be quite graceful in real life but, when faced with an exercise that involves your limbs going in different directions, you suddenly feel like an idiot. Many exercises feel awkward at first, exposing the fact that you aren't perfect and that we all have to practice new things before we get them right. Having patience, an open mind and a sense of humor will go a long way towards easing your self-consciousness.

10. I'm afraid I won't like my trainer

When you're hiring a trainer, you're not just looking at someone's certification, experience and education, although those are very important. What may be even more important is your trainer's personality. Most personal trainers can get along with a wide range of people, but not all personalities mesh very well.
You can increase your odds of finding the right trainer by thinking about what's important to you. That might include:

• Gender - If you have a preference for whether you want to work with a male or female, speak up right away.
• Personality - Think about the kind of trainer you want to work with and look for those qualities during your first meeting. For example, if you'd prefer someone who's quietly encouraging, you may not like a trainer with a more aggressive personality.
• Training style - While most trainers will adapt to what you want and need, every trainer approaches exercise differently and his style may not always fit your needs. For example, if you want new, creative workouts using a variety of equipment, make that clear from the beginning so the trainer doesn't stick you on the same old machines. Giving your trainer some guidance may save you, and the trainer, from a bad experience.

Last, and most important, speak up if things aren't going well. You may think your trainer should read your mind but, unless you spell it out, your trainer may have no clue you're unhappy. In fact, your trainer needs that feedback to know how he or she can improve, for you and for future clients.