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Spring's Most Fattening Foods |
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 Watch out for these high-calorie spring favorites
- You scream, I scream, we all scream for ice cream. When the weather warms up, ice cream shops have lines out their doors. And unless you're careful, the calories in these chilly treats add up in a hurry. So forget the toppings, candy mix-ins, and waffle cones and stick with a single scoop of your favorite ice cream. Better yet, choose frozen yogurt or sorbet. At home, stock your freezer with calorie-controlled novelty treats like ice cream sandwiches or bars, or try the new light ice creams that taste like super-premium brands.
- Hot dogs, plain, with chili and cheese, or wrapped in cornbread, go hand in hand with baseball season, whether you're at a Little League game or the big-league ballpark. "Keep it simple, top it with relish, and limit it to one dog, because they are not only high in fat but also contain plenty of sodium," says Susan Moores, MS, RD, a spokeswoman for the American Dietetic Association (ADA).
- Chocolates show up around Easter, again on Mother’s Day, perhaps on Father's Day, and in some households, every day. Dark chocolate does has some health benefits, but only if you eat a small portion -- not an entire chocolate bunny. "Enjoy an ounce a day of the polyphenol-rich dark chocolate, and keep in mind if you overeat chocolates, the added fat, sugar, and calories negate the health benefits," Moores says.
- Brunch is popular in spring, but brunch foods can wreak havoc on your diet. Typical brunches include breakfast casseroles or quiches loaded with sausages, cheese, butter and cream, all served with hot cross buns, cinnamon rolls, or pastries. Instead, enjoy simply prepared eggs, sliced meats, whole grain breads, and fruit for a still delicious, but more nutritious and less calorie-laden brunch.
- Toppings, dressings and sauces on otherwise spring healthy foods can spell diet disaster. "Hollandaise sauce on asparagus, whipped cream on strawberries, or high-fat salad dressings on salads turn a perfectly healthy food into a high calorie landmine," warns Katherine Tallmadge, MA, RD, author pf Diet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations. To keep calories in check, choose lighter versions of your favorite topper, or order them "on the side" and just add a little dab.
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The Way to Eat: Diet Tweaks That Make a Difference |
 The other day, Dr. David L. Katz (shown at left) was on Oprah talking about small tweaks that can make a dramatic change in your diet. It was so interesting that I wanted to share it with the readers of JumpSnap Nation! According to Dr. Katz, all it takes is 10 minutes here and there to make a dramatic change for the better in your diet.
There are two ways to improve the quality of what you eat: You could study nutrition theory thoroughly, abandon most of what you've been doing until now, and retool your diet from stem to stern. Or you could keep things simple by making just one small change at a time.
Take breakfast, for example. Sitting down to one—if you don't already—can be your first 10-minute intervention. Numerous studies have found that skipping breakfast is linked to overweight and obesity. Women seem to be especially responsive to the benefits: A study of 4,218 adults found that eating breakfast meant that women—but not men—were far more likely to have a body mass index under 25, putting them comfortably in the healthy weight category.
If you do eat breakfast, then the next change is even simpler. When you're at the supermarket, spend some time picking out a whole grain cereal—look for one that delivers about 5 grams of fiber per serving. (You can save time by going with one of my favorites—cereals by Nature's Path, Kashi, and Barbara's Bakery.) Then buy some skim milk and fruit. Now you have a meal that takes all of 60 seconds to prepare yet delivers protein, complex carbohydrates, and a hearty dose of fiber, calcium, and antioxidants. A whole grain breakfast seems to have special benefits. Research published earlier this year found that women who got at least one serving of whole grains a day—a cup of whole grain cold cereal, for example, or one slice of whole grain bread—weighed less and had slimmer waists than those who ate none. Remarkably, more than two-thirds of the 2,000-plus women in the study failed to get that crucial serving.
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7 Diet Tips That Really Work |
 I recently came across this article on WebMD by Jenny Stamos Kovacs and thought it would be great to pass on to you! Try these creative weight loss tips to make dieting easier — and more successful.
Whether you're looking to lose a few pounds - or have 30, 40 or more pounds to shed - a few creative weight loss tips can make it easier. To help you stick with your diet and meet your weight loss goals, WebMD asked several nutrition and fitness experts to share their secrets of success. The 7 diet tips that follow can help you get on the fast track to safe weight loss, no matter what kind of diet you're on.
Weight Loss Tip #1: Count on more than willpower alone.
It's easy to blame diet failures on a lack of willpower, says Lisa Sanders, MD, a Yale University primary care clinician-educator. But willpower isn't meant to be the only tool you use. It's more like a safety net for when life spins out of control.
Basing your weight loss efforts only on willpower can actually work against your diet goals, says Martha Beck, PhD, life coach and author of The Four Day Win: End Your Diet War and Achieve Thinner Peace. For instance, research shows that trying not to think about something - like that frosted chocolate brownie - can actually make you focus more intensely on it. When you're rested, relaxed, and enjoying life, Beck says, you can suppress unwanted thoughts and feelings fairly easily. But when you're stressed, annoyed, or pressed for time, resisting temptations is much harder. So rather than relying on willpower to get you through, set a goal to develop a conscious awareness of what you eat without obsessing about it.
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Strong Bones: Yours to Keep |
 Our bones remain strong throughout young adulthood. As we hit middle age, they slowly begin to thin out. In women, this process accelerates after menopause, but there are ways to put on the brakes. One of the best lines of defense is your diet -- eating the right foods can give you the maximum peak bone mass and boost your bone density at any age.
Got Milk?
Calcium is the cornerstone of strong bones. Adults younger than 50 need 1,000 milligrams per day, and people over 50 need 1,200 milligrams a day. The pop star of calcium sources is undoubtedly milk. A single 8-ounce cup of milk, whether skim, low-fat, or whole, has 300 milligrams of calcium.
Yogurt & Cheese
Not a milk drinker? A cup of yogurt has at least as much calcium as an 8-ounce cup of milk. And one ounce of Swiss cheese has nearly as much. Even if you're lactose intolerant, there are now plenty of dairy products that are lactose-reduced or lactose-free. Removing lactose from milk and dairy foods does not affect the calcium content.
Sardines
Milk and dairy products are not the only ways to get calcium. Another excellent source is sardines. All those little fish bones have just what you need to build bone mass in your own body. Eating 3 ounces of canned sardines delivers a little more calcium than a cup of milk.
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 Getting and staying fit can be a challenge. For many of us, it's hard enough just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life? Fitness experts and successful exercisers reveal the top tips, tricks and secrets they use to get the most from their workout routines.
1. Be Consistent
Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003, and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races. "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen. "It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."
2. Follow an Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions: - Strength training. Even 20 minutes a day twice a week will help tone the entire body.
- Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
- Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.
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A nutrition and weight management professional, Fran is the director of Lifestyle Consulting in Austin, Texas. She has worked exclusively in the health and wellness industry for over thirty years and is an ACSM-certified health/fitness instructor, an ACE-certified lifestyle and weight management consultant, an IDEA master trainer, a Cooper-certified wellness coach, and a cancer exercise specialist. Fran received her B.A. from Washington University in St. Louis, and her M.A. in Behavioral Sciences from the University of Chicago and is the author of two books, Dining Lite in Austin and The Lifestyle Cookbook. 
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