Healthy Snack Alternatives from Denise Austin

Healthy Snack Attacks!

Is midday or late-night munching sabotaging your Eat Right! plan? Snacking itself isn't bad — people often comment that I'm constantly nibbling! It's all about smart snacking choices. See how these common snacks stack up to their healthier alternatives:

• Instead of one scoop of ice cream, have 15 frozen grapes or one small frozen banana. You'll save 150 calories and 11 grams of fat while satisfying your craving for something sweet!
• Instead of a handful of potato chips, reach for one cup of peeled baby carrots or celery sticks. You'll satisfy your urge to crunch and save 125 calories and 19 fat grams!
• Instead of butter-lovers' microwave popcorn, have 3.5 cups of air-popped popcorn. You'll save 125 calories and 14 grams of fat!
• Instead of a candy bar, have a chocolate frozen yogurt bar. You'll save 150 calories and 11 grams of fat!

Teen Diets Can Cause Lasting Damage

Teenagers and dieting are not a good pair, according to a recent study that followed the eating habits of more than 2,500 teens over a period of several years. Researchers from the University of Minnesota in Minneapolis found not only that teens who dieted were more likely to try unhealthy tactics to drop pounds quickly, but also that they were far more likely to be heavier five years later than those who didn't diet! What's worse, their risk of developing a lifelong eating disorder like bulimia or anorexia was six times higher than that of the kids who didn't diet!

Health professionals have long said that putting a child or a teen on a diet is a bad idea. So how can you help your child deal with a weight issue? Start with a trip to your doctor, they say. Together you can develop a healthy — and long-term — plan of attack. As this study clearly shows, unhealthy eating habits can start young, and can haunt your child for years to come. So keep your teen off the fad-diet roller coaster, and teach him or her how to eat smart for life!

Quick workout tips from Denise Austin

Strapped for Time?

Having trouble squeezing in your workout? Try these tips from other busy Fit Forever! members:

• Set your alarm to go off a half-hour earlier than everyone else's, and get your workout out of the way first thing!
• If a mad morning rush leaves you with no time, try getting everything ready the night before (including lunches packed and clothing set out).
• Don't be afraid to delegate some household tasks to other family members and make time for exercise! You shouldn't try to do everything all by yourself.
• Cut down on kitchen time by making double recipes and freezing half for a quick heat-and-eat meal another day!
• Take your kids to a school or park and walk laps while they play or go on a bike ride together.
• If you can't fit in one 30-minute walk, break it into three 10-minute jaunts throughout your day.
• Tone up with fidgetsizes! Do butt squeezes in the elevator, leg lifts at your desk, leg squats while blow-drying your hair, tummy tucks while watching the news, etc. Do what you can, when you can.
• Think small! Even if it isn't a full workout, five or 10 minutes of movement is better than nothing!

Java at the Gym?

If you think having a cup of coffee will help you get through your workout, think again! In fact, a recent study found that drinking the equivalent of two cups of coffee before exercise actually hindered blood flow to the heart during a workout! Less blood flow means less oxygen-rich blood fueling your energy fire. The researchers who conducted the study say that while caffeine does have the ability to make you feel more alert mentally, it won't increase your athletic performance.

So what's the right way to jumpstart your workout? The researchers suggest skipping that cup of joe and opting for water instead. Eating well throughout the day and getting enough sleep at night will help too, they say. This study confirms what I've said many times before: Don't look to an outside solution — like caffeine — for a boost. If you want more energy, give your body the nutrition, rest, and movement it needs!

Can You Boost Your Mood With Food?

The vast majority of us reach for comfort foods when we're feeling low. And while you've heard me preach time and again that that's not a good idea, new research shows that there is something you should snack on when you need a pick-me-up — omega-3 fatty acids! Researchers from the University of Pittsburgh recently discovered that omega-3s not only protect your heart and cut your risk of serious diseases, they can also give you a mood boost! Talk about a win-win situation!

So where can you find these feel-good nutrients? Fattier fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon are all high in omega-3s. Not a seafood fan? You can also find omega-3s in tofu and soybeans, as well as in canola, walnut, and flaxseed oils. Finally, fish oil supplements also contain omega-3s, but be careful not to take more than 3 grams a day — overdoing it on omega-3s can have harmful side effects, such as increased bleeding and a higher risk of stroke.

The next time you're having a bad day, opt for omega-3s instead of ice cream and do your body — and your mood — good!

Fast, Not Fattening!

In a hurry? Fast-food restaurants are a convenient and quick option.

And the good news is that in a pinch, you can head to the drive-thru without derailing your weight loss efforts! Here's how:

• Stay on the healthy side: Many fast-food restaurants now offer side salads, grilled chicken sandwiches, fruit parfaits, and low-fat toppings. Make sure you take advantage of these options!
• Grilled, not fried: There's a big difference in fat and calories between a deep-fried chicken sandwich and one made with a skinless grilled chicken breast. Go grilled!
• Get it on the side: Ask for sandwiches without such condiments as mayo and secret sauce. Instead, ask for a packet of mustard, low-fat mayo, or ketchup and add it yourself.
• Skip the extra cheese: An ounce of cheese can add 10 grams of fat. You don't need it!
• Watch out for salads: Some salads aren't so good for you — especially when they're topped with cheese, fried chicken strips, bacon, and creamy dressings! Keep it simple — stick to a green salad with low-calorie dressing.
• Practice portion control: Resist the urge to upsize for a few cents more. It's just extra calories — and that's no bargain!
• Have water or iced tea: They're free of calories — unlike soda. And they're not loaded with artificial chemicals — like diet drinks.
• Ask for a calorie guide: It's easier to make good choices when you see everything in print.

Get to the Core of It!

Want to have an attractive, firm, flat stomach? You're not alone! But did you know that there's a lot more to your abs than just good looks? Your abdominal muscles are vital to almost every activity you do — from running and playing tennis to picking up a bag of groceries and standing up tall! Think of your abs as the "core" from which all your power comes!

So why not tap into this energy source? Make sure you do some type of abdominal-building exercise at least three times a week, whether it's the ever-popular crunches or the core-building moves of Pilates. Put working out your abs on your to-do list! Not only will you be stronger, but you'll enjoy the lean, sleek physique that goes along with fit abs!

The best part is that it won't be long before you see the results of your efforts — even if you've had a baby — because this muscle group bounces back fast once you get started. So get those abs moving!

What's Your Eating Type?

Part of overcoming your struggle with weight is understanding how it began. Need some help getting started? See if you can recognize your overeating type. Keep in mind that you may be a combination of these:

The Indulger: For indulgers, eating is used to nurture and reward. While you should be good to yourself, that doesn't have to come with calories attached. Think of some nonfood rewards instead. How about a bubble bath, pedicure, or some new flowers from your garden, for example?

The Critic: Critics are always telling themselves that they're never going to be good enough — so why bother? "You can't, you won't, you aren't…" And on and on it goes. Remember, being fit isn't about being perfect. It's about doing your best and getting back on track when you derail.

The Rebel: Rebels eat "bad" foods to feel good. But remember, unhealthy eating doesn't "get back" at anyone. In fact, the only one you're hurting is yourself. So dye your hair, listen to alternative music, or wear red when everyone else is wearing gray, but skip the chocolate cake!

The Victim: The voice inside the victim's head says, "You just can't stop yourself. You're helpless." You eat and eat, then tell yourself it wasn't your fault. There's always an excuse. But the reality is, the only one who can control your eating is you. So stop feeling powerless and start taking charge!

SO What Eating Type Are YOU?

Find the Perfect Gym!

Joining a health club is a great way to jumpstart your fitness. But how do you choose the right one? The experts at the American Council on Exercise (ACE) advise customers to consider these factors:

• Location: Choose a location that's close to either your home or work, along your regular beaten path. If it's not conveniently located, it's too easy to skip!
• Class schedules: If you want to join group classes, make sure the club has a variety of them scheduled at times that work for you.
• Staff: Personal trainers and group class leaders should be certified through a recognized certification organization such as ACE.
• Hours: Make sure the club is open at times you'll want to use it. Visit to see how crowded the classes are and how long the lines for exercise machines are during those times.
• A test drive: Try the club out before you commit to an extended club membership. Ask for a free trial!
• Payments: Get all the details about club fees. Is there a membership fee in addition to monthly fees? Are some services extra — for example, towels and child care? Are there any specials?
• Reputation: Ask around to find out how others feel about the club. Check with the Better Business Bureau to make sure there aren't any complaints on file.
• Little details: As you tour the club, take note of how clean it is, how loud the music is, and whether the machines are maintained. Is the atmosphere a good fit for you?

Choosing the right gym is key to sticking with your fitness program. Believe it or not, your health club can be somewhere you like to be! Find one that suits your style and personality, and you'll be on track for a fitter, healthier you!

The ABCD's of Skin Cancer

Did you know that skin cancer is the most common type of cancer? Did you also know that it doesn't matter whether you've spent a little or a lot of time tanning, have blond hair or brown, are 30 years old or 60 — you could be at risk for melanoma, the rarest but most dangerous type of skin cancer? The good news is that skin cancer grows slowly, so it's relatively easy to cure when you catch it in its early stages. The American Academy of Dermatology suggests you keep an eye on any moles on your body, and ask your doctor to check moles for the following:

A: Asymmetry — when one side of the mole is not shaped like the other.
B: Border irregularity — a scalloped or poorly defined border rather than a round edge.
C: Color — a mole that has more than one color (for example, a combination of tan, brown, black, red, or blue).
D: Diameter — a mole that is larger around than a pencil eraser.

While most moles pose no harm, it's a good idea to get a skin exam periodically just to be on the safe side. Don't forget, the best protection is prevention. Be sure to put on sunscreen with a SPF of 15 or higher every day — not just when you hit the beach! Sure, a beach-bronzed body may look good now, but the risk of skin cancer — not to mention premature aging — isn't worth it! If you're not blessed with natural color and just can't live without a tan, reach for sunless tanning products or simply learn to love that porcelain complexion. Remember, healthy is beautiful!

Dig In! (Denise Austin)

Want an excuse to play in the dirt? Here's one — gardening is good for you! It's true! Raking leaves, digging holes, mowing the lawn, and pushing wheelbarrows can burn tons of calories while keeping your heart, lungs, and circulatory systems in top shape! All that lifting and tugging will also lead to stronger muscles and bones!

Just look at the calories you can burn by exercising that green thumb:

Activity (30 minutes)	Calories burned
Turning compost	250
Mowing lawn	200
Planting trees	182
Pruning shrubs	182
Digging	173
Raking	162
Pulling weeds	145
Bagging leaves	144

Keep Kids' Sports Safe from Denise Austin

One of the best things you can do to help your child avoid lifelong weight problems is to encourage him or her to get involved in sports or other physical activities at a young age — but don't forget to talk to them about safety. Experts at the Children's Health and Research Center in Oakland say sharing the following advice with your kids can cut childhood sports-related injuries by 80 percent!

• Always warm up beforehand
• Do a variety of activities rather than the same movements over and over
• Learn to recognize when it's time to take a break
• Don't try to lift weights until after puberty, and then only with a doctor's okay and lots of supervision
• Focus on fitness, not just performance
• Stop at the first sign of pain rather than trying to push through it

Teach your kids to play it smart when it comes to staying active, and they'll grow up healthy and strong!

Foods That Fight Cancer from Denise Austin

Need another reason to stick with your commitment to eat right? The same foods that help you manage your weight also significantly reduce your risk of getting cancer, say the health experts at the American Institute for Cancer Research. How? Nutrient-rich foods are packed with compounds that protect your cells from the type of damage that can lead to cancerous mutations. While all fresh fruits, vegetables, beans, and whole grains are beneficial, the following foods are especially recommended for their cancer-fighting properties:

Fruits: Red and purple grapes and grape juice, strawberries, raspberries, and blueberries.
Vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, kale, spinach, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory, Swiss chard, tomatoes, and garlic.
Beans: Lentils, soybeans, and peas.
Whole grains: Brown rice, whole wheat, oatmeal, air-popped popcorn, wild rice, kasha, and tabbouleh.

So go ahead — load up your plate with "super foods!" You'll combat your cancer risk and slim down at the same time — it's a win-win situation!