Health and Diet
Do you know what you are drinking? Would you believe one 12 ounce can of regular soda contains approximately 9 teaspoons of sugar, in the form of high-fructose corn syrup? One 24-ounce bottle of the popular sports drinks contains more than 20 teaspoons. Try to avoid these excess sugars and empty calories by reaching for some pure water or sodium-free seltzer. Give it a twist with a squeeze of fresh lemon or lime.

Fitness
Fight the boredom. If exercise bores you no matter what you do, use distraction to stick with the program. Listen to music or books on tape while walking outdoors or on the treadmill. Once you get into the exercise habit, try to become involved with the act of exercising (mind to muscle), which researchers say produces better results. Really focus on the moment and how the exercise feels.

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It is important to 'know your numbers' for these risk factors, so that you can take preventative steps to reduce your risk of heart disease. Get regular checkups and be sure to have your cholesterol level tested, as well as your other vital numbers checked. Those are: blood pressure, blood sugars, weight and Body Mass Index (BMI), and waist-to-hip ratio. It’s better to be proactive than reactive.

Fitness
Have you seen the light? Natural light boosts your mood and helps your body maintain its daily rhythm. An hour of exposure to natural light at the beginning of your day would be ideal, but if your schedule won't permit it, even 10 minutes can make a big difference in how you feel. When you get to work, hang outside your building to enjoy the sunshine, or return business or personal calls on you cell phone outdoors."

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Butter or margarine? Both butter and margarine contain fats that can raise blood cholesterol levels, increasing the risk of heart disease. Butter is a major source of saturated fat. Margarine does contain less saturated fat, but the hydrogenation process of margarine creates trans fatty acids (TFA). Opt for natural, unhydrogenated oils such as canola or olive oil.

Fitness
Eat early and often. Try not to go more than 3 hours without some form of nutrition. If it has been 3 hours since lunch, snack on a piece of fruit, a tablespoon of nuts, a piece of dried fruit or a nonfat organic yogurt. Have dinner 2 or 3 hours later. If you have dinner after 7 p.m., make sure it totals less than 500 calories. Heavy eating before bedtime makes it difficult to maintain deep sleep, as your body is focused on digesting food instead of revitalizing itself."

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Want to add more fruits and vegetables into your daily meals? Try some of the following tips. Add fresh fruit to your ce Publish Post real. Top pancakes with fruit rather than syrup. Cook recipes with fresh and dried fruit. Make soups, casseroles, and past dishes with a variety of vegetables. Add vegetables to omelets. Chop vegetables into bite-size pieces and add to your salads.

Fitness
Make fitness a family affair. Create a fitness contest with family members. Start with simple activities like how many push-ups and sit-ups everyone can do in 10 minutes. Then move on to other activities, like who can walk around the block the quickest. Be creative, and before you know it, your entire family will improve their fitness."

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Some quick fixes… Before eating pizza, blot the oil with a paper napkin to reduce the fat content. Use nonstick vegetable oil cooking sprays instead of regular oils. They can save you up to 100 calories and 14 grams of fat/serving. Keep a bowl of fruit on the counter and raw vegetables in the front of the refrigerator so they're at the ready as a healthy snack. Add a handful of walnuts (about 4 whole) to a salad instead of cheese. They contain heart-healthy omega-3 fatty acids.

Fitness
Let’s talk about balls. If you’re buying or using a gymnastics ball, make sure the size is correct for your height. When the ball is the right fit, you should be able to sit in the center of the inflated ball, feet planted firmly on the floor, your thighs parallel to the floor, hips at a 90 to 110 degree angle to the thighs, and knees at an angle anywhere from 90 to 100 degrees to the thighs. It’s easier to stay on a ball with a little less air in it."

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The latest research indicates that a potassium-rich diet may lower stroke risk. A study involving approximately 44,000 men found those who consumed the most potassium in food, about nine servings of fruit and vegetables per day -- had a 38 percent lower risk of stroke than men who consumed the least (about four servings).

Fitness
Stop thinking just “six pack” and start thinking “deep pack.” The lower abdominals stabilize the pelvis and coordinate movement between the front and the back of the trunk. The lowest abdominals are rarely trained and if they don’t work properly, power and speed are comprised. In addition, when the lower part of your abs is working well, the chances of low back problems are greatly reduced.
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The holiday season may be a time for traveling. Here are some tips from the American Dietetic Association to keep you traveling down a healthy path. If you're driving for the holidays, pack snack foods like individual boxes of cereal, canned fruits, bagels and pretzels. Also, have a plan for restaurants. Stick with plain burgers or sandwiches and ask for sauces on the side.

Fitness
Fight an uphill battle. Every aerobic workout has two basic components - time and intensity - that determine how hard you'll work and how many calories you'll burn. Time is the duration of your workout. Exercise too briefly and you won't get enough of a challenge. But what if your schedule doesn’t allow a longer workout? Simply increase the intensity. You can burn almost twice as many calories walking, running or biking uphill or at an incline - as long as your speed remains constant."

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It’s time to mingle. Holiday parties may pose a threat to staying on track! Here are a few tips from the American Dietetic Association to get you through and allow you to have fun! Don't go to a party hungry -- hunger leads to overeating. Drink some juice; eat a piece of fruit, or some crackers before leaving

Fitness
Are you packing – lunch, that is. If you wait until you're hungry before saying 'What can I eat?' you are doomed from the start. Once you get hungry, you’ll eat anything! Pack your healthy meals in Tupperware and Ziploc bags, and carry them to work or school in a small cooler. Preparation is the key!"

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Giving gifts during the holidays? Don't forget the most important person… YOU! Take time out for yourself this holiday season! Schedule some private time to window shop, sleep late, or take a long walk. You deserve it! Sometimes the best gift is one we can give ourselves. By taking some time out for YOU, you can avoid holiday stress and enjoy the important things like friends and family!

Fitness
Just say YES. Procrastination is the thief of opportunity. Putting your exercise and diet off another day is not going to help you one bit. If you aren't already exercising, start today. Stop by the gym on the way home. Get a 15-minute walk in tonight before dinner. It’s your choice. Just make up your mind to start."

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You probably already know that vitamin A is important for preventing night blindness. But did you know Riboflavin (Vitamin B2) is also important to maintain normal vision? Foods high in vitamin A include: sweet potatoes, carrots, spinach, squash, cantaloupe, mangoes and papayas. Riboflavin can be found in milk, yogurt, cottage cheese, meat, green leafy vegetables, whole-grain or enriched breads and cereals.

Fitness
It’s worth the wait with weights. For muscle and strength gains, many people wait anywhere from 1-3 minutes between sets. A more efficient way is to vary rest time between exercises. If you’re working chest, perform barbell incline chest press with a weight that allows you to lift eight reps per set, taking two minutes between sets. Then, go to a dumbbell chest press and use a rep scheme of 10-12 -- waiting one minute between sets."

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To eat eggs or not to eat eggs. You don’t have to avoid them entirely. Eggs are high in protein, iron, B vitamins and minerals, but also contain cholesterol. The American Heart Association recommends you limit your cholesterol intake to 300 milligrams a day or less and to consume no more than 3 to 4 egg yolks per week. Since the cholesterol is only present in the yolk, consuming the egg white is fine.

Fitness
The rhythm is gonna get you! When it comes to tempo, slow reps are a popular method, but incorporating various tempos, from slow to medium speed in your routine can enhance your physique. For example, when working shoulders, take seated dumbbell presses and work at a moderate tempo (one second pushing the weight up and two seconds on the lowering). Then, for your next shoulder exercise, take a pair of dumbbells and perform lateral raises with a four count on the downward movement. This provides different rates of tension on the muscle, leading to further progress."

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Tackle the to-do list. If you don’t want to spend the whole weekend washing the car or the windows or cutting the grass, take advantage of the daylight and get at least one task done during the week. All of these activities burn a significant number of calories, and getting one or two out of the way means you might actually have time to enjoy a baseball game on Saturday.

Fitness
Change is good. If you’re working out with weights, periodically change the order of your routine. For example, instead of doing barbell bench presses at the start of your chest exercises, begin with dumbbell incline presses, or possibly dumbbell chest presses. There are many ways to restructure a training session, and switching up the order is an effective catalyst for progress."

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Take it outside. Outdoor grilling is one of the best ways to cook healthfully, since you don’t need any butter or oil to keep food from sticking -- and what’s already there drips off! Skip boring old burgers and dogs and opt for lean fish or poultry, and just about any vegetable or fruit you can find. Top of your healthy meal with a bowl of fresh fruit and low-fat yogurt.

Fitness
Hola siesta. Catching a 15- to 20-minute nap between 1 and 4 pm can improve your alertness, sharpen your memory and help reduce fatigue. Can’t fit in a full-blown siesta? Try scheduling a lull in activity and alertness for less mentally demanding activities like ironing or washing dishes."

Body Storm: "Fitness Advice on finding a trainer: Don’t just go for the first trainer you meet, find out their certifications, and research them on line or call to verify it is an accredited certification and not just the run of the mill on line or weekend course. Remember Safety is CRUCIAL. Additionally, talk to the trainer and ensure your personalities are compatible, remember your health is in their hands!!! "

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What motivates you to lose weight? Every one of us is different. What works for one person may not be the solution for another. Choose what motivates you to lose those extra pounds -- the old clothes you used to wear, that upcoming special event, your health, your family or simply your new outlook on life. Think of what motivates you and make it work to your advantage.

Fitness
Commune with nature! To refresh your workout, your body and your soul, get out of the gym and do part of your exercise in a natural environment, so you can move and breath outdoors. Go for a walk, run, cycle or in-line skate. And for a real natural experience, do your stretching or yoga outside too."

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When it comes to vegetables, fresh are the most natural, healthy selection. Canned vegetables are an option, but they may contain a high amount of sodium to help preserve shelf life. Choose canned vegetables with no added salt. Frozen vegetables are another alternative. They don't contain preservatives, but remember to choose the packages without sauces (sauces tend to have large amounts of sodium).

Fitness
You know how there’s a food pyramid? You should think of your fitness routine as a pyramid too. The foundation is cardio exercise, at least 30 minutes each day. On top of that? Stretch every day as well, to maintain your flexibility and reduce stress. And at the top of the pyramid? Strength training, at least twice a week."

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Avocadoes are nutritional powerhouses! The American Diabetic Association even touts them as nutrition superstars and America’s answer to the Mediterranean diet’s olive oil. Avocado is one of the best sources of monounsaturated fat, known to lower 'bad' LDL cholesterol, raise heart-healthy HDL cholesterol and help stabilize blood sugar levels.

Fitness
What’s the quickest way to throw your healthy routine off track? Skipping breakfast. Not eating a morning meal sets you up for binging later in the day…or being without fuel for your workout. Start the day with a mix of carbs and protein and you’ll be in much better shape."