2 Calorie-Saving Sandwich Switches

You've already nixed the mayo and piled on the veggies. But if you're looking for more ways to make your favorite sandwich a little more diet friendly, try one of these tasty and practical sandwich switches.

Swap your cheese for some avocado. Smearing an ounce of avocado (about 1/8 of the whole fruit) on your sandwich has about 45 calories and 4 grams of healthy, unsaturated fat. "One ounce of American cheese on your sandwich has about 105 calories and 9 grams of not-so-healthy, saturated fat. Have the avocado and save about 60 calories and 5 grams of fat!"

Sink the sub and go for grain. "A 5-inch hero or sub roll can have as many as 400 calories, while two slices of whole wheat bread totals about 170 calories. Choose two slices of 100 percent whole wheat bread instead of the roll and save up to 230 calories."

Chocolate as a Calcium Supplement?

Getting enough calcium in your diet is probably already up there on your priority list. And—let's not kid ourselves—if you're anything like us, so is getting your daily fix of chocolate. So when we read about Adora, the chocolaty calcium supplement that actually really, truly tastes like chocolate, we did a couple fist pumps in the air. You won't find any of that pesky corn syrup, artificial sweeteners or gluten in these dark chocolate bites, but you will find 500 milligrams of calcium. And take it from our friends at FitSugar, "They do taste unvitaminy—a lot like Hershey's Special Dark."

The Great Salad Caper

You already know that Caesar is the black sheep of the salad family (a restaurant-size portion can net you a not-so-cool 75 grams of fat!). But according to HealthGal nutritionist Amy Hendel, we might be committing other crimes against the salad bar that we're not aware of. A few of the common ways people corrupt their salads:

Adding real bacon.

Opting for creamy dressings, or using too much of an oil-based dressing.

Piling on too much avocado.

Topping off with cheese crumbles and croutons.

Tart & Diet-Smart Dessert

Dessert is usually the first thing to go when you're trying to slim down. But decadent doesn't have to be a diet killer. The combo of fresh fruits and low-fat dairy alternatives in this easy-to-make treat mean that dessert is here to stay —and it's wearing skinny jeans.

Quick Lemon Custard with Fresh Fruit Topping

Ingredients:

1 box (4 servings) instant sugar-free lemon pudding
1 1/2 cups cold 1% low-fat milk (or skim milk)
1 cup low fat vanilla yogurt
1 to 1 1/2 cups fresh fruit, sliced (or whole blackberries, raspberries, or blueberries)

Preparation:

1.Pour cold milk into mixing bowl. Sprinkle pudding powder over the top. Beat on medium- low speed, scraping sides at least once, for 2 minutes or until well blended.

2. Add yogurt and beat on medium-low briefly to blend.

3. Spoon evenly into 4 dessert dishes (about 1/2 cup each). Cover and refrigerate until ready to serve. Right before serving, top with fresh fruit.

Makes 4 servings.

Nutrition Information Per serving: 138 calories, 1.7 grams of fat (0.9 g saturated fat), 6 grams of protein, 25 grams of carbohydrates, 2 grams of fiber, 378 mg sodium.

Spice Up Snack Time

Next to "happy hour," "snack time" just may be our favorite time of the day. But if you work in an office where free, calorie-dense food is always available (back off with that bagel!), you know you have to be proactive about your snacks to avoid the pitfalls. Bring vegetable and fruit snacks with you to work. If you're fortunate enough to have a refrigerator in the office, stock it up with low-cal, low-fat, low-sugar, and low-sodium foods.

Spicy Cucumbers

4 large cucumbers, peeled, de-seeded & sliced
1 tablespoon paprika
Pinch cayenne
Pinch black peppercorns, ground
3/4c fresh lemon juice


Yields 8 servings. Mix all ingredients together, let sit for 5 minutes & serve.

Diet Lies We Fall For

You may be self-talking yourself right out of your goal jeans. If we're not careful, the small, white lies we tell ourselves when dieting may end up as poundage on our tushies.

One of the biggest lies:
"I deserve it."

Girl, you deserve a lot of things, but a muffin top is not one of them. "This is a classic example of self-sabotage, Self-medicating with food is a learned behavior, which invariably leaves us feeling miserable." You deserve to be successful, healthy and to feel good about yourself - none of which you will find floating at the bottom of an ice cream bowl. Instead, Creating a reward system that doesn't involve food. Perhaps some minor retail therapy (we won't lie: we get pretty darn excited over a new pair of yoga pants). The big idea? "Work on progressively altering the feeling that food soothes. The numbing effect is fleeting at best but the consequences sadly linger."

3 Big Diet Myths—Busted!

Potatoes are not your enemy. No, we're not kidding. And according to HealthGal and expert nutritionist Amy Hendel, potatoes aren't the only foods to be sorely misunderstood. Here are the three we're thrilled to see Hendel rescue from the Do Not Eat list:

1. White potatoes. Enjoy them grilled or baked, or, take a tip from Hendel: "Consider chilling it and helping to make it a weight fighting food by stabilizing its starch."

2. Carrots. Carrots are high in fiber and other health promoting nutrients. "Cooked, raw or grated into a tomato sauce, this is a true superstar veggie."

3. Corn and peas. Yeah, they're "bread-like" veggies, but they're nutrient-rich and can help you feel fuller, faster. "Just remember that half a cup is a portion."

4 "Handy" Portion Control Tips

How much is too much?
Portion control is crucial, but as gals on the go, we know it's not always easy to figure out what a 'portion' is. Here are a few of the... ahem, handy comparisons we use to estimate portion sizes:

A woman's fist or a baseball = one cup serving of vegetables or fruit
A rounded handful = about one-half cup cooked or raw veggies or cut fruit, a piece of fruit, or one-half cup of cooked rice or pasta; also a good measure for a snack serving, such as chips or pretzels
A deck of cards or the palm of your hand (don't count your fingers!) =a three-ounce serving of meat, fish or poultry
A thumb tip = about one teaspoon of peanut butter or margarine

Text Away Temptation

Who makes good nutritional decisions under pressure? Don't look at us! If you're on the go like we are, we sometimes need a little guidance in choosing how to eat healthy when our choices (and time!) are limited. Technology to the rescue! In a pinch, you can send an SOS by texting DIET1 to diet.com/mobile for instant nutritional info on fast food and chain restaurant entrees. Get the lowdown on calories, carbs, fats and protein in your food before it becomes permanently attached to your down low.

Peanut Butter in Your Pocket

On pain of sounding like a broken record, peanut butter is awesome. And on pain of sounding like your crazy Aunt Mildred, we carry it in our purse. No, we do! And before you start picturing the gooey mess that would make, consider this: Nut Butter comes in single serve and 100 calorie packs. We've discovered a deep-down, made-for-each-other love for maple almond butter. Each serving is packed with protein and hunger-stopping power. Toss one in your purse in the morning, and when hunger calls, you'll have a fantastically yummy answer.

156-Calorie Carrot Bread

Ingredients
2 cups grated carrots
2 "stage 2" containers of baby food carrots (or 1 extra cup grated). The baby carrots make the cake "fudgier" - using just grated carrots make it more "bread-like"
1 cup all-purpose flour
1 cup whole wheat flour
2 cups Splenda Baking Sweetner
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon ground nutmeg or cinnamon
6 oz egg beaters or 7 egg whites
1 1/2 cups apple sauce
1 1/4 teaspoons vanilla extract
3/4 cup chopped walnuts

Directions
1. Preheat oven to 350 degrees F (175 degrees C). Spray and flour a 9x13 inch pan.

2. In a large bowl, combine grated carrots, flour, Splenda, baking soda, baking powder, salt and nutmeg/cinnamon. Stir in eggs, apple sauce, 1 1/4 teaspoon vanilla, and 3/4 cup chopped nuts. Spoon batter into prepared pan.

3. Bake in the preheated oven for 30 to 40 minutes, or until a toothpick inserted into the center of the cake comes out almost clean. Do not overbake.

serving size is 1/12th of cake, 156 calories per serving, 5.2 grams of fat, 23 grams of carbs, 5.8 grams of protein

"Wet" Your Appetite

Apples, celery, peppers and cucumbers —turns out, some of our favorite, go-to healthy snack options are also some of the wettest. And the wetter, the better according to the experts at Fit Sugar. "Foods rich in water tend to pack fewer calories into bigger servings and come with added fiber." Broth based soups count, too! "These are known as nutrient dense because the ratio of nutrients to calories is high." Just remember, a good snack is a balanced snack. Try pairing "wet" snacks with protein packed nuts or nut butter for a hunger-killing afternoon pick-me-up.

Black Fruits in Lavender Honey Glaze

Blackberries, cherries, and grapes, Oh, my! Tote the leftovers to work for your afternoon snack, or impress the heck out of your friends with this baby at your Sunday brunch. With a sinfully good fruit salad that's this easy and exotic, you really can't go wrong.

Ingredients

Lavender Honey Glaze
1 1/2 tsp. lavender blossoms, dried

1/2 cup honey, warmed

1 Tbsp. fresh orange zest

1/2 cup orange juice, fresh squeezed


Fruit Salad
4 cups blue-black seedless grapes

3 cups blackberries

3 cups dark, sweet cherries (such as Bing), pitted

2 cups black-skin plums, sliced

12 each fresh lavender blossom sprigs, for garnish


Preparation
In a small bowl, whisk together lavender honey glaze ingredients until well combined.
In a large bowl, combine fruits for salad. Pour lavender honey glaze over fruits and toss gently to coat. Garnish with fresh lavender blossom sprigs.

Nutrition (per 1/2-Cup Serving):
127 Calories; Protein 1.2 g; Carbohydrate 32 g; Fat 0.6g; 4% Calories from Fat; Cholesterol 0mg; Sodium 2 mg; Fiber 3.3g.

3 Tips to Slimming Down on a Skinny Budget

Raise your hand if a tight budget is keeping you out of your skinny jeans.
Girl, we know. Eating right isn't always the cheapest option, but there are ways to trim down while watching your finances. A few practical suggestions.

1.Shop seasonally and locally. If it's local, and in-season, the shipping costs are largely reduced, with the savings passed on to you. How do you know if it's local? Many grocery stores have sections specifically for local produce.

2. Cut up your own produce. You'll only save a few minutes of prep-time, but you'll be shelling out some serious dough. "Don't waste money for this "convenience,"" says Fernstrom.

3. Avoid the exotic. As much as this pains us to say, opt for less glamorous fruits and vegetables. "Green peppers don't seem as fancy as yellow or orange, but are a fraction of the cost."

4 Foods for a Good Mood

Cranky? The culprit might be hiding in your snack drawer.
What you eat can have a huge effect on how you feel - and we're not just talking about your rumbly tummy. Quick-grabs like soda, candy and white breads cause spikes— and ultimately crashes in— blood sugar, leaving you feeling less than your best. "The goal is to maintain an even, steady keel," says Pachella. She suggests almonds, avocados, low-fat yogurt or dark green leafy veggies to help you find and keep your good food mood.

A Tropical Way to Punch Up Your Lunch

Chicken breast over greens... again? We know the drill. Might we suggest adding some sweet and spicy Caribbean salsa to perk things up a bit? We're big, big fans of this little condiment. It goes great on everything from grilled chicken and shrimp to a mixed greens salad. Seriously, yum.

Ingredients
2 cups chopped seeded watermelon
1 cup chopped fresh pineapple
1 cup chopped onion
1/4 cup chopped fresh cilantro
1/4 cup orange juice
1 tablespoon chopped jalapeno pepper or jerk seasoning (or to taste)

Preparation
In a large bowl combine ingredients; mix well. Refrigerate, covered, at least 1 hour to blend flavors. Stir before serving.


Nutrition per serving (makes 8 servings):
34 calories; 1g protein; 0g fat; 0mg cholesterol; 3 mg sodium

4 Tasty Ways to Slip in Veggies

1. Stir-fry. It's quick, easy and you already love it. Now try serving it on top of a bed of spinach or romaine lettuce instead of the standard white rice. "You've just made an entree salad, and think of the Vitamin A you get with it."

2. Rebuild your sandwich. Try adding a little lettuce, baby spinach, tomatoes, bell pepper, cucumber or even mushroom. It varies the texture and adds loads of flavor.

3. "If you're grilling, think of other things you can wrap in foil and add while the coals are still hot. Try sweet potatoes, sweet corn or sweet onions. They caramelize in the heat and taste great with meat or served as leftovers in a salad or reheated."

4. Add more toppings to your pizza. Even if it comes with mushrooms, add more. The experts recommend experimenting with shaved carrots or squash to make a heartier meal.

Banana on the BBQ

Don't let a food rut ruin your healthy-eating streak.
Summer time is a dieter's dream—fresh fruits, veggies—they're ripe and ready.

Ready for some new ways to get the most snacking power out of your favorite fruits?
HealthGal and nutritionist Amy Hendel has some super sweet tips. "Consider that a banana can be grilled (open face) and then sprinkled with nuts," says Hendel. "Watermelon smoothies can be incredibly refreshing, and sprinkle a tiny drop of sugar on grapefruit halves and broil them in the oven for a refreshing and sweet, healthy dessert." We don't know about you, but Amy had us at 'grilled banana.'

Diet-Friendly Summer Side Dish

Grilled Asparagus with Romesco Sauce

The perfectly simple summer side dish, this spicy Grilled Asparagus with Romesco Sauce adds a new, spicy zing to one of our favorite veggies.

Ingredients
1-1/2 pounds jumbo fresh California asparagus, trimmed
olive oil, as needed
salt, as needed
freshly ground pepper, as needed
3/4 cup drained, roughly chopped roasted red bell pepper (from a jar)
2 tablespoons roughly chopped sundried
tomato (packed in oil, drained)
2 1-inch slices baguette lightly toasted, torn into pieces
2 tablespoons slivered almonds, toasted
1 clove garlic, roughly chopped
1/2 tablespoon white wine vinegar
1/2 tablespoon chopped parsley
1/8 teaspoon salt
1/8 teaspoon crushed red pepper
tablespoons of cool water, as needed


Directions
Brush asparagus with olive oil. On an outdoor or a stove-top grill over medium high heat, grill asparagus, turning frequently, until lightly browned and fork tender, about 5 minutes. Lightly season with salt and pepper. Cool.

In a food processor, puree roasted red bell pepper and next 8 ingredients. With machine running, drizzle in 1-1/2 tablespoons olive oil. If necessary, thin with 1 tablespoon water at a time until a thick, sauce-like consistency is achieved.

Arrange asparagus on a serving platter or individual plates; serve with Romesco sauce.

Makes 6 servings. Nutrition Facts Per Serving:
90 Calories, 50 Calories from Fat, 6g Fat, 0.5g Saturated Fat, 0mgCholesterol, 210mg Sodium, 9g Carbohydrate, 2g Dietary Fiber, 3g Protein.

Low-Cal Cinco de Mayo Treat

Don't let the festivities throw you off course. Although typical restaurant style Mexican food can be unhealthy, it's not hard to lighten up your favorite Mexican dishes. For starters, try low-fat milk products in recipes that call for the full fat versions. It can reduce the caloric intake by almost half! And skip the fried tortilla chips. Instead, use baked pitas for dips like this Mexican Fiesta Dip. Hint: Substitute fat-free sour cream and low-fat cheddar cheese for an even lighter version of this excellent Cinco de Mayo crowd-pleasing appetizer.

Mexican Fiesta Dip

Ingredients:
2 pounds lean ground beef
1 (16 ounce) jar taco sauce
1 (16 ounce) container sour cream
1 (8 ounce) package cream cheese, softened
1 (1 ounce) package taco seasoning mix
1 (16 ounce) package shredded cheddar cheese
1 cup shredded lettuce
1 tomato, cubed
2 green onions, sliced
1 (2 ounce) can sliced black olives, drained
Cooking Instructions

1. Crumble ground beef in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, mix in the taco sauce and set aside.

2. In a large bowl, mix the sour cream, cream cheese and taco seasoning mix. Spread the mixture into a medium serving dish.

3. Layer the sour cream mixture with beef mixture, cheddar cheese and lettuce. Top with tomato, green onions and black olives.

Makes 64 servings. One serving is two tablespoons.
Nutrition facts (per serving):
99 calories, 8.1 grams fat, 141 mg sodium, 1.5 grams carbohyrates, .1 grams fiber, 4.8 grams protein.

Small Changes For Big Weight Loss

When it comes to your diet, are you biting off more than you can chew? If you have a weight loss goal in mind, you may find you have bigger success by thinking small. One small change a day can help you kick bad habits and avoid the potential monotony of dieting. Baby-step your way to a slimmer, more satisfied you. Maybe today you'll decide to ditch the soda in favor of a chilled herbal tea. Tomorrow, you'll plan your calorie conscious snacks in advance to avoid that vending machine hustle. And then the next day, you'll come up with some fantastic way to simplify your switch to a healthier, happier you —and you'll share it with us. We can't wait!

Eat Right on a Budget

A healthy diet doesn't have to break the bank

Rising fuel prices aren't just showing up at the pump. Groceries are too, thanks to the added cost of trucking them to market. But don't despair, it's still possible to eat well on a budget.

3 Great On-the-Go Snacks

You know that you're supposed to be getting five servings a day of fruit and vegetables. But unless they come self-contained (like apples, bananas and oranges), those healthy foods aren't always convenient for someone who's constantly on-the-go. We've got three handy ways to get a serving of fruit/veggies that fit right into your purse and your very busy lifestyle.

On Track Fruit Energy Bars With the distinct flavor of fresh pear and raspberries (seriously, yum), a surprising crunch of roasted almonds, and only 120 calories, these are easily one of our favorite ways to grab a full serving of fruit. Each bar contains .5 gram fat, 15 mg sodium, 28 grams carbohydrates, 4 grams of fiber and a gram of protein.

Peeled Fruit Picks Now you can grab these all-natural dried fruit snacks in single serving packets. Dried mango, banana chips and cherries. Our favorite? The pineapple is so fresh-tasting, you'll have a hard time believing it's not right off the farm. 140 calories, fat free, sodium free, 36 grams carbohydrates, 1 gram fiber, 1 gram protein.

Yotta Bars It tastes like a fruity snack, packs in a whole serving of vegetables. Made with baby oats, pear juice and seven different veggies, the cherry flavor tastes surprisingly like your favorite movie-theater licorice. 120 calories, fat free, sodium free, 26 grams carbohydrates, 1 gram fiber, 2 grams protein.

Spice Up Your Snack!

This may come as a big, "Duh!", but spicy foods are more satisfying than boring foods. You also probably know that one of the biggest challenges of a healthy diet is balancing the nutritional needs of your body with the satisfaction needs of your brain. We love our rice cakes, but let's be honest: they don't always do it for us during that crucial afternoon snacking hour.

That's why for a little spice in our snack, we like Majan's line of all natural Bhuja snack mixes. The Original mix has crunchy noodles, green peas, peanuts and a kicky curry spice that will linger on your tongue and keep further cravings at bay. Each serving contains 129 calories, 1 gram saturated fat, 171 mg sodium, 5 grams of protein and 12 grams of carbohydrates.

Oh, and mind the serving size! This is one of those good things that come in small packages. A little goes a long way!

Calm Down to Slim Down

t's no secret that stress causes the body to conserve fat. In moments of stress, elevated levels of the stress hormone, Cortisol, trigger your appetite and send you racing for the pantry. But slow down there, Turbo. You can out-smart Mother Nature simply by allowing yourself a five-minute time out. Don't have five minutes? Sure you do. "The best time to do this is after a work-out while stretching," says EatStrong's founder nutritionist Sophie Pachella. "Clear your mind, breathe deeply, and think of two things you're happy about, no matter how trivial. Work out at a higher intensity for five fewer minutes if this is the only way to carve out the time."

A Chocolate Compromise

Go ahead, admit it: you need chocolate in your life. You're not willing to break up with it over a silly fight on the bathroom scale. We hear you. And so did Healthsmart Food. Their new Chocolite Protein Bars come in six delish flavors: Peanut Butter, Cookie-N-Cream, Triple Chocolate Fudge, Cashew Caramel, Chocolate Turtle, and Strawberry. They taste remarkably like high-end chocolate and yet they're all natural, sugar-free (is this sounding too good to be true yet?) and only have 95 to 115 calories. It gets better: each bar contains 9 grams protein, 10 grams of fiber, 3 to 4 grams of fat and 1 gram of carbohydrates. Pretty sweet, right?

Strong and Only 7 Calories

It's the leafy green that kept Popeye fit for years. Any way you serve it- sauteed, salad fresh, as a sandwich accessory- "strong to the finish" spinach is, calorie for calorie, the most nutritious food there is. Vitamins K, A, C, B2, folate, magnesium, calcium, iron, potassium- the list is endless, and all for 7 calories per cup (raw). But after all the new research that's out, is frozen the way to go? "Yup!" says New York City nutritionist Sophie Pachella. "Frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets. Fruits and vegetables chosen for freezing tend to be processed at their peak when they're most nutrient-packed. Fresh produce may have traveled for days- not to mention the time it spends sitting in your fridge."

Lose While You Booze

Eight hundred calories—that's what you'll be sucking down with your favorite restaurant's frozen margarita. Booze can be a real diet killer, but that doesn't mean you have to skip happy hour to stick to your calorie-counting guns. Being a little more selective when choosing your poison will help you to "Lose While You Booze." Skip anything fruity and ask for diet sodas as mixers in your cocktail. Or for all the sippin' (and only half the calories), why not try a white wine spritzer?

Get your Z's to Drop the LB's

Obviously you're not going to sleep yourself skinny, but did you know that spending quality time between the sheets can contribute to healthy weight? Keeping your body in a steady rhythm—by getting not too much or too little sleep— not only helps you focus on your healthy eating goals, it manages important functions like body temperature and hormones, which ultimately affect your figure. Getting your perk from a good night's sleep (aim for 8 hours) also means you won't be dependent on those mid-afternoon caloric pick-me-ups.

Fresh Fruit with Lemon Mint Sauce

Ingredients:
3 large oranges, peeled and sectioned
2 large red grapefruits, peeled and sectioned
2 cups seedless red grapes, halved
2 tablespoons chopped fresh mint
1 (6-ounce) container low-fat vanilla yogurt
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 teaspoon honey
Garnish: fresh mint sprigs

Directions:
Place first 4 ingredients in a medium bowl, gently tossing to combine. Cover and chill 2 hours. Stir together yogurt and next 3 ingredients just before serving, and serve with fruit mixture. Garnish, if desired.

Nutritional Information:
173 calories (0.0% from fat); 0.8g fat (sat 0.4g,mono 0.2g,poly 0.1g); 4g protein; 24mg sodium; 4.9g fiber; 42g carbohydrates

Walk On, Rock On: Flat Abs Plan

S is for strength-training. Aim to lift weights at least three times a week.
E is for eating. Limit your calories and practice portion control.
W is for walking. Try to walk at least three to five times a week for 35 to 45 minutes at a brisk pace.

The 20-Minute Slimdown

Park in the boonies. Take the stairs. Go for a quick walk on your lunch break. The little things, it turns out, can make a big, big difference. In fact, just by adding a 20 minute walk to your day, you could easily drop ten pounds in a year. Just think: a measly 20 minutes and every day could be a 'skinny jeans' day.

Meet Chocolate Kahlua Heaven

Chocoholics rejoice. You can have your sweets and eat them too! For example, here's a recipe that's just right for when a chocolate snack attack hits: Chocolate Kahlua Moose Parfait, courtesy of The Biggest Loser Cookbook.

Ingredients
1/2 cup plus 1 tablespoon very cold fat-free milk
1/4 cup Kahlua or other coffee-flavored liqueur
1 envelope (1.5 ounces) sugar-free, low-fat chocolate mousse mix
1 tablespoon unsweetened cocoa powder
2 chocolate graham crackers, crushed into fine crumbs
1 cup thawed fat-free frozen whipped topping
In a large bowl, combine milk, Kahlua, mousse mix and cocoa. Whip with an electric beater on low speed until blended. Slowly increase the speed to high, and whip for 5 minutes or until fluffy.


Directions
In each of 4 large wine glasses or glass dessert bowls, layer 1/4 cup of the mousse, 2 teaspoons of crumbs and 2 tablespoons of topping. Repeat layering once more, using the remaining ingredients except for about 1/8 teaspoon of graham cracker crumbs. Sprinkle the top of each serving with a few of the remaining graham cracker crumbs. Refrigerate for at least 2 hours before serving.

Makes 4 servings. Stats per serving: 145 calories, 3 g protein, 22 g carbohydrates, 3 g fat (2 g saturated), less than 1 mg cholesterol, 1 g fiber, 43 mg sodium

"Alternative Medicine" and Weight Loss

The mind-body connection is key to long term weight loss, and any way to support that connection is a plus, as long as there is no potential for health risk. So, choose wisely, and seek out certified and credentialed practitioners (including many MDs) for techniques like hypnosis, acupuncture/acupressure, and meditation. These treatments have some growing evidence that can help some people, and could be worth a try.

Ingesting compounds can put you at risk, as the herbal supplements are not tested nor regulated by the FDA, and can interact with other medications you are taking. There is no guarantee of safety, purity, or efficacy for most of these products. Always check with your doctor before trying any other these. Plus, avoid products claiming weight loss without lifestyle change, and look for a website and 800 number to call for further information about purity of the compound. Be an informed consumer!

Also, fasts and extreme food restrictions can be health damaging if done without medical supervision. The "detox" described for many products can lead to fatigue, cramping, and dehydration. The body has natural "detox" organs - including the liver, skin, and lungs!

hypnosis
acupuncture
meditation
herbal supplements
detoxification plans

8 Heart-Smart Snack Tips

The old adage, "Eat your heart out," may not have been such a great idea when it comes to weight management, but eating right for your heart sure is. Keep these tips in mind when prowling the grocery store aisle in search of heart-smart snacks:

1. Look for the words, "May reduce the risk of heart disease," which is a claim that is approved by the FDA.
2. Increase your fiber intake by choosing items with 5 grams or more per serving.
3. Cut fat intake by reaching for foods with less than 3 grams of fat per serving.
4. Opt for foods high in omega-3 fatty acids, such as fish (salmon or tuna), walnuts, cooked soybeans (edamame), cabbage, cauliflower and Brussels sprouts.
5. Choose margarine spreads and other products enriched with plant sterols and stanols.
6. Avoid foods with trans fat. If it says "partially hydrogenated oil" in the ingredient list, steer clear.
7. Watch saturated fat levels and aim for 1 g or less per serving.
8.Cut salt by choosing products marked "low sodium," "reduced sodium" or "no sodium added."

5 Ways to Sneak 5 a Day

Okay, it's hardly news that you should be eating five servings of fruits and vegetables a day, but the fact is that many people don't. If you're one of those people with the best of intentions, but... use these tips for sneaking servings into your meals, courtesy of the American Dietetic Association:

Wake up to fruit. Make a habit of drinking juice or complementing cereal, yogurt or pancakes with sliced or dried fruit.

Try these "grate" ideas. Add grated, shredded or chopped vegetables, such as zucchini, spinach and carrots, to lasagna, meatloaf, mashed potatoes or pasta dishes.

"Sandwich" in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, pepper, cucumber and tomato as fillings.

Get creative with pizza. Order pizza (or make it "deluxe") with vegetable toppings: broccoli, carrot shreds, thinly sliced zucchini, chopped spinach, red and green bell pepper strips, chopped tomato or any other vegetables.

Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes and onions.

Get the Luck of the Green

While four-leaf clovers aren't on most menus, you can still celebrate the month of St. Patty with something green: spinach. Right now, spinach is fresh and in season at your local grocery or farm stand. Packed with iron, calcium and potassium, spinach is a steal at just 7 calories per cup fresh or 42 calories per cup cooked.

Give it a dunk in a clean sink or tub filled with water to wash any grit away. Cut off stems, then serve spinach fresh in place of your usual lettuce, or give it a light steam in a frying pan with a few tablespoons of water (watch close, it cooks quickly).

Low-Fat and Finger-Licking Good

BBQ Turkey Breast

Ingredients
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 pounds Skinless Turkey Breast Roast
1 teaspoon extra-virgin olive oil
2 tablespoons barbecue sauce (7 grams carbs or less per 2 tablespoons)
1/4 cup water


Directions
Preheat oven to 350 degrees F. Mist an 8" x 8" pan with olive oil spray. Combine the garlic powder, salt and pepper.

Place turkey on a cutting board. With a fork, pierce each side deeply about 25 times. Drizzle on oil and rub to coat evenly. Sprinkle on reserved seasoning mixture. Rub to coat. With smooth side of the breast down, drizzle on half of the barbecue sauce, rubbing to coat. Place the turkey, smooth side up, in pan. Rub remaining BBQ sauce over top. Pour water into the pan, taking care not to pour it over the turkey.

Bake for 35 to 40 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear. Remove from the oven. Let stand for 10 minutes. Place the turkey on a clean cutting board. Carve against the grain into thin slices, or cut into cubes.

Make 5 (4-ounce) servings. Per serving: 160 calories, 34 g protein, 2 g carbohydrates, 3 g fat (trace saturated), 54 mg cholesterol, trace fiber, 248 mg sodium

Are Liquid Calories Packing on the Pounds?

We all chug a lot of fluids all day long. With the warmer weather coming, we'll all be drinking even more. Great for keeping the body hydrated, but what about for your waistline?

In the old days, we turned to tap water, since there was not a lot of choice. Most of us knew that dairy products could also be a source of liquids, and we all enjoyed a small serving now and then of regular soda.

What's happening now? The choices are endless and label reading is a must. Most beverages now come in gigantic sizes, multiple colors (beware – all clear drinks are not calorie free!), and range from zero calories per serving to several hundred. Plus, some healthy, lower calorie drinks have morphed into calorie-sinkholes due to super-sizing. So, how to choose? Can we guzzle down as much as we want without paying the price of extra pounds?

Have you fallen into the diet sabotage of liquid calories? Let me know if this is a problem for you, and how you manage it.

Our bodies do not sense liquid calories (healthy or treat) very well. (We do much better with solid foods). This means if you’ve consumed several beverages totaling 500 calories in a day, you won’t perceive that you’re consumed many calories, and will eat just as much during the day. Simply put, those calories you drink will typically be added on to what you eat in a day (and not replacing them). So, just 500 extra calories a day from liquids can pack on one extra pound in a week!

Sound scary? It’s not, because the variety of available beverages that are tasty and low in calories can help you stay on track. Plus, you can "just say no" to super-sizing.

A note to you meal-replacement drinkers: We’re not talking about liquid protein shakes used to substitute for a meal. We’re talking about the daily intake of fluids not related to meal consumption.).

Here are 10 basic rules to help you maneuver through the dozens of products, when you're tired of plain water. You can make some smart choices to support good health, and not loosen your belt!

Size matters with high calorie-drinks so always order the smallest available (even child-sized!)
Avoid super-sizing regular sodas, punch, or juice
Skip the free refills
Choose low-calorie sodas, juices, and flavored waters
Stick with low-fat or no-fat dairy products in coffee, tea, or specialty drinks
Avoid sports drinks, unless you're working out for one hour or longer
Limit alcohol intake - measure, don't eyeball your serving
Minimize sugar and sugary syrups, or use low-calorie products
Don't drink your fruit - dilute 100% juice with water or seltzer
Add some lemon or lime or a splash of juice to "doll up" tap water
Read product labels: clear doesn't always mean calorie-free

Be Careful What You Drink

We are a nation of "supersizers" and often don't pay attention to the calories we're drinking. For most people, when we're home, we have "normal" size glasses, and pay attention to the serving size we're drinking (or at least most of the time!). Studies show that we ALL drink what's put in front of us. If a small serving is provided, we drink that... If a large one is there, we usually drink the whole thing (or much more than if we were just offered a small size). Bottom line: whatever size we're given is "one serving".

And, restaurants - whether chains, or fast-food types - lure us with amazing looking drinks in very cool glasses (sometimes we get to keep them as a souvenir! - or buy them in the "gift shop"). Most restaurants offer free refills, and we can always "supersize" for just pennies.

We all accept that eating away from home can add more calories. But most of us don't think about the calories from our drinks - which add up quickly. We also, biologically, don't compensate for these calories when we eat. Translation? We basically add on all the liquid calories to what we're eating.

While no drinks are "off limits", paying attention to the servings and what's in these drinks is a definite plus for your waistline. Check out my Today Show segment (check back later for the video) for some easy solutions to this problem.

Skip Breakfast, Pack on the Pounds

If you're one of those dieters who tries to cut calories by skipping breakfast, your unbalanced approach may be backfiring. In fact, according to a new study, skipping breakfast has just the opposite effect on the BMI of teenagers. It seems to encourage weight gain rather than prevent it.
Researchers stopped short of saying exactly why this happens but speculate it could be a sluggish metabolism at play, a result of overeating out of hunger later in the day, bad snacking habits, or all of the above. Whatever the cause, you know the effect of a few extra pounds a year.

So be sure to start your day with a healthy breakfast, no matter how time-crunched you are. Even a glass of skim milk, a banana and a whole-grain oat bar—or one of these tasty and healthy breakfast ideas for busy students (or anyone else)—will get your weight-management plan for the day off on the right foot.

Fill Up on This St. Patty's Day Treat

While you may want to skip the corned beef this year (can you say "saturated fat"?), cabbage is one St. Patty's Day tradition you shouldn't leave out.
This flavorful member of the Brassicaceae family (along with cauliflower, broccoli and Brussels sprouts, to name a few) is packed with good-for-you cancer-fighting compounds, but at just 21 calories per cup raw and 33 calories per cup cooked, it's a snacker's delight.

Try it chopped and tossed with a light balsamic vinaigrette for a twist on the traditional salad, cut into strips in place of noodles in soup, sauteed in stir-fries, or slightly steamed as a seasonal side dish. No matter how you serve it, you don't have to be Irish to enjoy this little bit of tradition.

Salmon and Cream Cheese

If you adore the taste of smoked salmon and cream cheese, but thought that old favorite was history because of the calories, fat and sodium, you're in luck.

Ingredients
2 tablespoons fat-free cream cheese 2 teaspoons chopped fresh dill 1/2 ounce smoked salmon, minced 2 Fat-Free RyKrisp Crackers 1 teaspoon minced red onion

Directions
In a small bowl, combine cream cheese and dill. Mix well. Gently stir in salmon. Spread half of salmon mixture evenly over each cracker. Place on a serving plate. Sprinkle half of the onion over each cracker. Serve immediately.

Makes 1 serving. Nutritional information per serving: 95 calories, 8 g protein, 13 g carbohydrates, 1 g fat (trace saturated), 6 mg cholesterol, 3 g fiber, 507 mg sodium

Easter Basket Calorie Counts

Sure, all those chocolate Easter bunnies, jelly beans, and marshmallow chicks look cute and harmless, but watch out. The calories in these Easter "goodies" add up quick.

For example:
1 chocolate covered marshmallow egg: 100 calories 25 small jellybeans: 140 calories 1 small chocolate bunny (1 ounce): 140 calories 5 Peeps: 160 calories 8 malted milk eggs: 170 calories 1 Cadbury creme egg: 170 calories 1 Cadbury caramel egg: 190 calories 1 large chocolate bunny (7 ounces) 1050 calories

This year, why not spare yourself the temptation to sneak into the kid's baskets for a treat by filling them with one special candy and some non-calorie Easter goodies like stickers, crayons, markers, coloring books, a ball, sidewalk chalk, a jump rope, or a Frisbee, instead?

Walk On, Rock On: Flat Abs Plan

3 Steps to a Slimmer Stomach


Want to whittle your middle?
S is for strength-training. Aim to lift weights at least three times a week.
E is for eating. Limit your calories and practice portion control.
W is for walking. Try to walk at least three to five times a week for 35 to 45 minutes at a brisk pace.

Is It Worth the Splurge? Cut Down Cocktail Calories

Lose While You Booze
The higher a beer is in alcohol content, the higher the calorie count will be. As tasty as those Belgian brews are, they can wreak havoc on your diet. Light beers, which are generally around 100 to 120 calories, will save you approximately 50 calories a serving. Heineken and Beck's have both come out with Premium Light beers, which are about 65 calories per serving. If you hate the taste of light beer, try Guinness Draught which has only 125 calories per serving.


Wine and Dine
You've heard all the news stories espousing the health benefits of wine, but, just like dark chocolate, a small amount can go a long way. Stick to one 5-ounce glass of your favorite wine, or have a white wine spritzer with equal parts club soda and wine to cut the calories in half. Sweet wines and dessert wines have about 50 calories more than dry wines per serving.


Handling Happy Hour
It may be Margarita Monday and that jumbo souvenir size is two-for-one, but at approximately 800 calories, it's not a good deal for your waistline. If you're craving a margarita, stick to the smallest size and order it on the rocks. Save a few hundred calories by staying away from any cocktail that could be a dessert (anything with chocolate, cream, multiple liquors or fruit juice). Stick to the classics, like a dirty martini or a vodka soda.


Nix the High-Calorie Mixers
An easy way to cut down on your drink calories is to use low-calorie or zero-calorie mixers. Using Diet Coke instead of Classic in your rum and Coke will save you 61 calories. Don't forget to ask for diet tonic or soda water. Regular tonic has as many calories as a can of Coca-Cola. If you like fruit juice, order your drink with soda water and a splash of your favorite juice to save 50 or 60 calories.

Cut Calories the French Way

A new study sheds interesting light on why the French don't seem to struggle with their weight the way Americans do, despite a diet heavy in the bread, butter, cheese, and wine. Oh la la!

So what's their secret? Apparently, the French simply know when it's time to stop. A study by Cornell Food Lab researchers examined the eating habits of 133 Parisians and 145 Chicagoans. The Parisians reported they knew they'd had enough when they "felt full" or when "the food stopped tasting good." These so-called "internal cues" helped them stop eating once their appetite was satisfied, keeping them from overeating. The Americans, on the other hand, reported they stopped when their plate was empty, their television show was over, or when those around them were done eating. As researchers suspected, such "external cues" were a poor way to gauge fullness, often resulting in overeating.

Put the discovery to use in your own life by tuning into your internal hunger, focusing on your food as you eat, pushing away the plate when you feel "full" and not eating in front of a television, computer, or while on the go. As for figuring out how you can wear a beret in public without feeling, well, silly, you're on your own!

A Cheesy Take on Cauliflower

Cauliflower dipped in low-fat ranch dressing certainly makes a great snack, but raw isn't the only way to enjoy this often overlooked veggie. Try it roasted with parmesan cheese, for a 104-calorie treat that hits the comfort food spot, courtesy of The Biggest Loser Cookbook:

Parmesan Roasted Cauliflower

1 1/2 cups (6 ounces) cauliflower florets 2 teaspoons grated reduced-fat Parmesan cheese 1 teaspoon chopped fresh parsley leaves 1/4 teaspoon garlic powder 1/4 teaspoon ground black pepper Salt, to taste 1 teaspoon extra-virgin olive oil

Preheat oven to 425 ° F. In a medium bowl, combine cauliflower, cheese, parsley, garlic powder, and pepper. Season with salt. Toss to mix. Drizzle with oil and toss again. Transfer to a small nonstick baking dish. Bake for 15 to 17 minutes, tossing once, or until lightly browned and crisp-tender. Serve immediately.

Makes 1 serving. Nutrition info per serving: 104 calories, 4 g protein, 11 g carbohydrates, 6 g fat (less than 1 g saturated), 5 mg cholesterol, 4 g fiber, 121 mg sodium

Conquer Your Cravings - 72-Calorie Muffin Makeover

Did you know the average bakery muffin has over 500 calories and 20 grams of fat? Scary!
Try these diet-friendly spiced pumpkin muffins that clock in at 72 calories each, courtesy of The Biggest Loser Cookbook:
Pumpkin Walnut Snack Muffins

Spray 1 1/2 cups whole-grain oat flour 1 teaspoon pumpkin pie spice 1/2 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon salt 1/2 cup fat-free artificially sweetened vanilla yogurt 3 large egg whites 1/2 cup granular sugar substitute such as Splenda No Calorie Sweetener, Granular 1 cup canned pumpkin 2 tablespoon finely chopped walnuts

Preheat the oven to 350 degrees F.

In a food processor fitted with a metal blade, process flour for about 1 minute until no coarse grains remain. In a mixing bowl, combine flour, pumpkin pie spice, cinnamon, baking soda, baking powder, and salt. Sift mixture twice. Set aside.

In a large mixing bowl, combine yogurt and egg whites. With a sturdy whisk, beat until thoroughly blended. Add sugar substitute and pumpkin. Whisk to blend. Add the reserved flour mixture, stirring, until no flour is visible. Spoon the batter into the prepared cups until each cup is about two-thirds full. Sprinkle on walnuts.

Bake for 25 to 30 minutes, or until a toothpick inserted into the center comes out dry. Cool for 10 minutes.

Makes 12 muffins. Per muffin: 72 calories, 3 g protein, 11 g carbohydrates, 2 g fat (trace saturated), trace cholesterol, 2 g fiber, 193 mg sodium

Store any leftover muffins in an airtight container in the refrigerator for up to 3 days or freezer for up to 1 month.

Diets A-Z

Diet Type

3-Hour
Diet basics
Jorge Cruise's weight loss plan revolves around eating every three hours, hence the name. According to Cruise, eating every three hours promotes weight loss by resetting the body's metabolism and promoting fat loss – all while preserving muscle.

The 3-Hour Diet involves eating a meal or snack every 3 hours to keep hunger at bay and rev up the metabolism. It’s based on the theory that eating at 3-hour intervals helps the body burn fat for energy, rather than muscle.

In addition, Cruise includes sound guidelines on portion control and planning balanced meals. Because there are no forbidden foods or counting grams of carbohydrate or fat, the 3-Hour Diet can help reduce the cravings and binges often associated with dieting.


Upside of the 3-Hour Diet
There are no food restrictions - you can eat what you want as long as you stick to the portion sizes advised.

The diet has different plans for people with specific nutritional needs and preferences. There are suggestions for people who want to follow a heart-healthy diet, as well as those who particularly like fast food, for example.

The 3-Hour Diet is based on solid nutrition science. If followed properly and combined with exercise, this diet is a good weight-loss solution.


Downside of the 3-Hour Diet
It's easy to pile on the calories when you're eating every 3 hours. Make sure that each meal is within the portion guidelines of the diet.

For people with certain jobs or lifestyles, eating every 3 hours may not be convenient.

The primary exercise is "8 Minute Moves," strength-training exercises that can be done at home. Current health guidelines encourage at least 30-60 minutes of daily exercise, such as walking, biking, swimming or running, which get the heart pumping. Though eight minutes of exercise per day is better than nothing, it doesn't go far enough to truly promote overall health.



Blood Type
Diet basics
The idea is that by following a specific diet based on your blood type will improve digestion and cause weight loss.

According to this plan, which is from the books Eat Right 4 Your Type and Live Right 4 Your Type, each of the four blood types has a very detailed list of foods that must be avoided, based on the premise that blood type has its own unique antigen marker that reacts in a negative way with certain foods. You must purchase the book to figure out what you can and cannot eat. You also need to know your blood type.

Also, individuals have varying levels of stomach acidity and digestive enzymes, and these traits seem to be correlated with blood type. For example, people with type O blood are advised to eat a high-protein diet with no dairy products .


Upside of the Blood Type Diet
Good if you like specific do/don't eat lists.
Includes food amounts and how to time meals.
Each type accounts for exercise and other lifestyle issues, such as stress.
Restricted food intake will cause weight loss.
Processed foods are discouraged.

Downside of the Blood Type Diet
There is absolutely no scientific research that demonstrates a link between blood type, types of foods to eat, and body weight.
You have to know your blood type.
Unrealistic when family members have different blood types.
Regardless of blood type, the plans are extremely complex and tough to stick with.
Specific food groups eliminated, which can cause nutritional deficiencies.
Recommends many supplements.



Cabbage Soup
Diet basics
This easy-to-follow plan is designed to jumpstart your diet.

Eat as much cabbage soup as you desire for seven days and lose 10 to 15 pounds. The recipe varies slightly but includes a variety of low-calorie vegetables such as cabbage, onions and tomatoes, flavored with bouillon, onion soup mix and tomato juice. Each day of the seven-day program has specific foods that must be eaten, including potatoes, fruit juice, many vegetables and, on one day, beef.


Upside of the Cabbage Soup Diet
Quick weight loss.

No limits to the prescribed foods.

Downside of the Cabbage Soup Diet
Diet low in too many nutrients (protein, minerals, complex carbohydrates) to continue for a lengthy period of time.

Reports of dizziness, weakness and inability to concentrate.
Short duration and restricted foods give little chance to change your eating habits long term.
Weight probably will not stay off.
The sheer volume of cabbage soup can produce excessive flatulence.



Food combining basics
The idea is that when foods are combined inappropriately, they cannot be absorbed from the intestinal tract. Weight gain is a result of eating patterns, not excess calorie intake.

The food combining diet is based on the chemistry of digestion. According to its advocates, when starches and proteins are combined in meals, they work against each other and cause the digestion process to slow down. This means that not all the nutrients in the food are digested, potentially leading to gastrointestinal problems and weight gain.

The food combining diet is based on the following rules:

Protein (e.g., meats, nuts, beans) and starches (e.g., bread, pasta, potatoes) should not be combined in meals.

In each meal, either a protein or a starch should be combined with a vegetable.

Fruits should never be combined with other foods.
In the food combining diet, 70 percent of the foods allowed are fruits and vegetables and the other 30 percent consist of one or two servings of starch such as rice or pasta and minimum amounts of animal protein. Dairy products are prohibited.

Variations of this diet have been around since the early 20th century and have been courting controversy ever since.


Upside of Food Combining
Eating more fruits and vegetables is highly encouraged by most health authorities.

Meals that follow this diet have the potential to be lower in calories. Because some proteins and starches are high in calories, restricting your meal to only one of these food types might mean ingesting fewer calories.

Weight loss may occur rapidly because of the limits on types of foods allowed (e.g., dairy products, processed foods).

Downside of Food Combining

You might find that you'll miss the traditional "meat and potato" meal. With this diet, you can say goodbye to spaghetti and meat sauce, Asian stir-fry with noodles, and chicken and rice.

This diet can be deficient in many nutrients if people don't make sure that they eat a balanced diet. Nutrients that could drop off the radar include protein, calcium, zinc, and vitamins D and B12.

The concept of food combining is controversial. In fact, there is plenty of evidence to show that combining foods in the same meal actually enhances the absorption of nutrients. For example, eating oranges (high in vitamin C) with steak has been shown to increase the absorption of iron from that meal.



Grapefruit
diet basics
Grapefruit contains enzymes that make our body burn fat for energy, resulting in quick and easy weight loss.

Although there are quite a few different versions of this plan, all require that you eat half a grapefruit before every meal to reap the benefits of the fat-burning enzymes. Calories typically are limited to less than 800 per day, although some versions require that you "eat until you are stuffed."

The grapefruit diet has been around in some form for decades. In general, weight loss comes from the extremely low calorie intake.


Upside of the Grapefruit Diet
Great if you love grapefruit.
Grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C; the pink variety contributes beta-carotene.
Also good for coffee drinkers, as coffee is strongly encouraged.
No calorie counting.
Quick weight loss.

Downside of the Grapefruit Diet
Not so great if you don't love grapefruit.

The very low-calorie diet and encouragement to drink copious amounts of beverages containing caffeine make this diet dangerous.

Can be even more dangerous for people taking prescription medications. Many prescription drugs have adverse interactions with grapefruit juice.

Low in protein, fiber and several important vitamins and minerals.
Any diet that relies so much on a single food is too restrictive.



High protein
diet basics
The opposite of a high-carbohydrate, low-fat meal plan, this diet emphasizes more protein and fat and less reliance on carbohydrates to stimulate weight loss.

There are numerous variations of the high-protein diet, but all recommend 30 to 40 percent of calories from protein. Foods that are high in carbohydrates, especially sugars, pasta, breads, cereals and potatoes, are limited. This type of diet is sometimes referred to as a "low-carb" diet.

Most high-protein/low-carb diets are based on the theory that, if you drastically reduce the amount of carbohydrates you consume, the body will be forced to burn fat for energy. Studies are showing that the diets don't seem to be as bad as dietitians had feared, probably at least in part because people have such a difficult time following them that they modify the diets.


Upside of High Protein Diets
Foods that are high in protein generally increase our feeling of fullness and satiety, leading to less hunger. This means you're more likely to stick to the diet.

You can enjoy your favorite protein-filled foods such as steaks and hamburgers without guilt.

Lower-carbohydrate vegetables such as salad greens, tomatoes and broccoli are encouraged.

Downside of High Protein Diets
Some high-protein plans limit carbohydrates to unhealthy levels.

Elimination of bread and cereal products can result in less fiber in the diet. Also, people on high-protein diets may have difficulty finding foods with enough essential vitamins and phytochemicals.

Some high-protein diets also advocate higher-than-normal fat consumption. This may promote high cholesterol, heart disease and some types of cancer.

If you have a sweet tooth, the lack of sugar in this diet might have you climbing the walls eventually.



Low fat
diet basics
The logic of these diets is that, because fat contains more calories than carbohydrates or protein, limiting the fat in our diet is a simple way to promote weight loss.

All types of added fats, such as butter, margarine, mayonnaise, sour cream and salad dressings, are reduced or eliminated. Foods high in fat, such as fried foods, snack foods, cheeses and red meat, should be replaced with lower-fat versions or eaten in smaller portions. Most low-fat diets call for an increase of carbohydrate intake in the form of pasta, breads and potatoes.

A high-fat diet has been associated with numerous health conditions, from obesity to heart disease and even some types of cancer. The plan encourages the use of foods naturally low in fat, such as fruits and vegetables, which also contain healthy amounts of essential nutrients .


Upside of Low Fat Diets
Foods that are low in fat - for example, vegetables, whole grains, fruit - are generally healthy.

Many high fat foods are also high in sugar, which is bad for you and can lead to weight gain. Cutting down on cookies and ice cream is never a bad thing!

A low-fat diet has been shown to reduce the risk of many health conditions, including high cholesterol, heart disease and obesity.

Downside of Low Fat Diets
Not all foods that are low in fat are also low in calories. For example, bread and pasta are both fairly low in fat but can pile on the calorie intake if eaten to excess.

There has been an explosion of foods that are reduced in fat yet contain lots of sugar: snack bars, cookies, cakes, candies, ice cream and so on. Those foods do not promote a healthy diet, even if they are low in fat.

Low-fat diets assume that all fat is created equal, which researchers now know is not the case. Monounsaturated fats, the type found in olive oil and certain oily fish, have been found to be essential to a healthy body and mind.

Some vitamins (e.g., vitamins A, E and K) are found predominantly in fatty foods. People who eat a low-fat diet normally are advised to take vitamin supplements.

Fat makes food taste better - it's sad but true. Therefore, if you try to eliminate fat from your diet, you end up with boring, bland meals, making it less likely that you'll stick to the diet.



NutriSystem basics
According to nutrisystem.com, their plan allows you to "lose weight in the comfort of your own home."

The well-designed Web site gives each person an individualized calorie level to help you lose between 1.5 and 2 pounds each week. The core of the plan relies on NutriSystem foods used as entrees for breakfast, lunch and dinner plus DESSERTS.

You don't have to buy their foods to participate in the program, but the meal plan revolves around the NutriSystem products, supplemented with fruit, vegetables and milk.


Upside of the NutriSystem Diet
Good if you don't want to plan meals or portions.
Offers a variety of options, including a vegetarian plan.
Good low-fat choices, balanced diet based on the USDA Food Guide Pyramid.
Good support with personal counselor, newsletters, chats and e-mails.

Downside of the NutriSystem Diet
Cost of food may be high.
Can be difficult and more expensive to buy for more than one person.
In addition to their packaged foods, you also have to buy fruits, vegetables and milk.
Opinions vary about the quality and taste of the prepackaged food.



Prepared meals basics
The pitch is that if you're sick of planning meals and cooking, you choose one of these plans that provide all your food in prepackaged meals. Just heat and eat.

You buy prepackaged foods daily or weekly that provide all of your meals and snacks. You don't need to worry about meal planning or portion control, and the meals are planned to meet most health guidelines.

There are several prepared meal plans that are available. Some allow consumers to buy a week's or a month's worth of breakfasts, lunches, dinners and snacks. Others offer individually priced meals that you can buy in your supermarket .


Upside of Prepared Meals
You don't have to do anything - all the calorie counting and portion control is done for you.

Nowadays there is a huge selection of prepared meals available in supermarkets, offering everything from mac and cheese to chicken tikka masala.

Some prepared meals are healthy and can provide you with a balance of protein, carbohydrates and fiber - if you make sure to read the nutrition facts label and list of ingredients.

Downside of Prepared Meals
These plans are expensive. Some dinners can cost close to $5 each, and subscriber-based meal plans may cost even more.

Prepared meals do not teach habits for lifelong weight control. When you stop buying the meals, you're likely to go back to old habits.

Some prepared meals have a very high sodium content, which can lead to high blood pressure and other health conditions.

In some places, there may be limited variety. And if you've bought a month's worth of food and you don't like the meals, you're stuck with them.



Shake diets basics
This diet requires that you replace some or all of your meals and snacks with a milk- or soy-based supplement that is low in calories and fat.

There are two types of liquid diets: medically supervised types like Optifast and over-the-counter types associated with plans such as Slim-Fast or other more broad-based diet plans such as Atkins. Over-the-counter plans suggest that you replace two meals and one snack with their product, then eat a healthy, balanced third meal that should be low in fat and calories. Medically supervised plans require that you use their product for your entire food intake for a specified amount of time; intake is typically less than 1000 calories per day.


Upside of Shake Diets
Ready-made simplicity and convenience with shakes.
Liquid meal replacements are low fat and often fortified with most vitamins and minerals.
Rapid initial weight loss.

Downside of Shake Diets
Rapid boredom with shakes.
Old food habits are not changed when you resume eating normally .
Weight may be regained quickly.



Slim-Fast basics
According to their Web site, Slim-Fast is an easy, nutritious, convenient, economical, great-tasting, simple and flexible method for weight loss and weight maintenance.

The basic Slim-Fast weight loss program has evolved from its original use of two meal replacement shakes and a sensible meal. In addition to shakes, Slim-Fast now carries snack bars, soups, pastas and more. The program encourages an intake of 1,200 to 1,500 calories per day, daily exercise of 30 to 60 minutes and lifestyle changes to promote long-lasting weight maintenance. The sensible meal uses regular foods with emphasis on portion control and following standard nutrition guidelines.

The shakes and bars are available in a variety of flavors, contain 170 to 220 calories and are fortified with vitamins and minerals. Slim-Fast also makes snack bars for between-meal cravings (120 to 130 calories each), Meal On-the-Go Bars for portable meals on the run (220 calories), and breakfast and lunch bars (paired with 8 ounces of fat-free milk, they provide 220 calories).


Upside of the Slim-Fast Plan
Flexible program that can fit individual needs.
Shakes and bars can provide a balanced diet for most people.
Good online support with communities, advisers and dietitians.
Lots of information about lifestyle changes, exercise plans, healthy meal and snack ideas and weight maintenance .

Downside of the Slim-Fast Plan
Shakes and bars can get monotonous for some people.
Some people still feel hungry when they stick to the plan.
The meal replacement makes it too easy to slip back into bad habits when you stop using the Slim-Fast products.



Sugar Busters basics
The idea is that eating foods high in sugar causes overproduction of insulin, which inhibits weight loss.

Refined sugar found in cakes, candies, and sodas as well as potatoes, white flour and pasta, is toxic, according to Sugar Busters. Eating these types of foods causes the body to produce increased amounts of the hormone insulin, which leads to increased amounts of body fat and weight.

The Sugar Busters diet aims to turn the tables on the traditional high-carbohydrate, insulin-producing diet. People on this diet are encouraged to eat fresh fruit and vegetables, whole grains and lean meat, and avoid all types of refined sugars.

Some proponents have claimed that this diet can help people avoid diabetes through its ability to control insulin production. However, this concept is highly controversial .


Upside of the Sugar Busters Diet
Decreasing sugar intake is never a bad thing. Most people consume approximately one pound of sugar per week!

Increased fresh fruit and vegetable consumption and decreased reliance on refined foods is a healthy goal.

The diet gives clear guidelines on which foods to avoid, making it easy to follow.

Downside of the Sugar Busters Diet
There is no scientific justification for the premise that healthy people who eat foods high in sugar will automatically gain weight.

Lumping whole foods such as potatoes, corn, and carrots with the "forbidden" sugars makes no nutritional sense.

The diet doesn't encourage exercise, which is an essential part of losing weight and keeping it off.



Weight Watchers basics
After years of the tried-and-true Winning Points Plan, Weight Watchers adapted their plans to include two approaches to weight loss: the Flex Plan and the Core Plan.

Weight Watchers is one of the longest-lived weight loss plans. After years of the tried-and-true points approach, Weight Watchers has adapted their plans with two paths to weight loss. The Flex Plan is a revamped version of the old points system, designed to be flexible enough to fit any busy lifestyle. If counting points isn't your style, the Core Plan is based on a list of healthy, satisfying foods that you can enjoy without worrying about their point value.

The Core Plan doesn't require counting. Instead, calories are controlled by limiting food choices based on their energy density and the risk of overeating. For example, you can eat dry cereal (and then only four specific brands) only with milk or yogurt, because too many people snack on dry cereal and overeat. For the same reason, nuts and seeds aren't included even though they have proven health benefits.

In contrast, the Flex Plan includes any food you can dream of, each with a specific number of points assigned. You can choose to splurge and blow a large number of points on a decadent dessert to satisfy a craving or eat a larger volume of lower-calorie, and therefore lower-point, foods. Points are assigned based on your weight. As you lose weight, your point number drops to allow continued weight loss.

Both plans include activity guidelines and encourage participation in either weekly group meetings or online support for optimum success. Both also include a “weekly allowance” for non-plan foods.


Upside of the Weight Watchers Plans
Core Plan focuses on new eating habits and eliminates food that contribute to overeating.
No counting or measuring in the Core Plan.
Flex Plan does not forbid foods, but can teach how to budget temptations in to a healthy eating plan.
Weekly meetings can provide support and improve adherence to the plan .

Downside of the Weight Watchers Plans
It may be hard to govern the use of Flex Points, which can sabotage weight loss.
The sensible approach may mean more gradual weight loss than some people expect .

Play Some Mind Games

If you find yourself thinking about nothing but all the foods you shouldn't have (mmmm, chocolate eclairs....), you may actually be increasing your craving for them.

What you focus on increases your desire for it, called in psychological terms "the law of attraction." But the good news is you can use your thoughts to your snacking advantage just as easily by focusing on all the yummy snack foods you can have and enjoy, how healthy you feel after making a wise choice, and by visualizing yourself meeting your goals and enjoying your new and healthier body.

In short, make eating well easier by concentrating on what you do want, not on what you don't. While we can't promise you'll never think of French fries again, this little mind shift can sure help keep you headed in the right direction when a snack attack strikes.

Workouts S - Y

Stair Climbing
Stair Climbing Basics
Stair climbing at the gym gives you the challenge of climbing real stairs without the impact and pressure on your knees.

Stair climbers simulate climbing real stairs. Most are of the stepper variety, where you stand on two foot plates, hold onto the handrails and alternate pressing one foot down as you pick the other one up. There are also rolling staircases, which are a cross between a staircase and a treadmill.

These machines often have programs to focus on specific areas. Or, you can control variables such as pace, duration and sometimes resistance and step height.

Most people think stair climbers intended for home use don't feel as good or as smooth as the high-quality stair-climbing machines found in gyms.


Upside of Stair Climbing
You burn more calories and strengthen your bones because this activity is weight-bearing.
Stair climbing is low impact, so the risk of injury is lower than that of climbing real stairs.
Using a stair climber prepares you for climbing the stairs you encounter throughout your day.

Downside of Stair Climbing
Stepping on a stair climber takes practice, and you may feel a bit clumsy at first.

Some people complain of knee, hip or low back discomfort while climbing. Improper technique such as leaning too far forward, short stepping or stepping too quickly may cause this, or it may simply be a poor exercise choice for some people.

If treadmills, elliptical trainers and stationary bikes bore you, this probably will too.

The stepper variety doesn't do that great a job of mimicking climbing real stairs, so there's little crossover effect.


Is Stair Climbing for You?
This chart can help you see how stair climbing fits your goals and lifestyle concerns.

Body Parts Worked
Cardiovascular system, legs, butt.

Calories Burned
About 408 calories an hour for a 150-pound person, 544 for a 200-pound person.

Gear
The machine, workout clothes, shoes and a water bottle.

Instruction/Facilities
You'll find stair climbers at almost any gym because they are one of the most popular pieces of cardiovascular equipment. If you buy one for home, don't waste your money on a cheap one.

Time
20-60 minutes a session.

Schedule/Flexibility
Depends on gym's hours.

Stair Climbing Tips
Proper stair-climbing technique is key to preventing pain and burning calories. Choose a comfortable stepping pace.

Take 6- to 8-inch steps.
Stand up tall with your hands resting lightly on the handrails.

Remember: The handrails are there to provide balance. Don't drape yourself over them or otherwise get overdependent on them.


Step Aerobics
Step Aerobics Basics
Step aerobics can take your cardio workout to new levels. Who knew that stepping up and down on what's essentially a glorified milk crate could be so much fun, burn almost as many calories as running, and make you feel so good?

Take a rectangle shaped platform, stack it atop one or more sets of Lego-like blocks called risers, add some spicy music, an enthusiastic instructor, a group of ready participants and voila - you've got yourself a step class! Once you learn the basic moves for getting on, off, over, across and around the step, the instructor will have you put them all together in choreographed sequences.

If you prefer a home workout, you can find steps of various heights at many retailers, as well as DVDs to guide you on your routine.


Upside of Step Aerobics
Burns tons of calories with about half the impact of running.
Gives your butt and legs an awesome workout.
It's fun and entertaining, especially if the teacher is good and the students are into it.

Downside of Step Aerobics
Some classes require so much fancy footwork they're like auditioning for a Broadway play.

Even if you're in shape you may find yourself stumbling over your step until you learn the basics.

Excessive stepping can lead to knee or lower back pain.


Is Step Aerobics for You?
This chart can help you see how step aerobics fits your goals and lifestyle concerns.

Body Parts Worked
Full body but especially legs, heart and lungs.

Calories Burned
About 605 an hour for a 150-pound person, 810 for a 200-pound person.

Gear
A step, well-designed aerobic or cross training shoes, plenty of water.

Instruction/Facilities
A gym that has step classes or at home with a step DVD.

Time
Most step classes and DVDs run for 20-90 minutes. You can take three to five classes a week.

Schedule/Flexibility
Check your gym for class schedules, or any time if you have your own step and DVD.

Step Aerobic Tips
Choose a workout geared toward your level of skill and fitness. Beginners should look for the words fundamental, basic, first or beginner in the title.

Even if you're in decent shape, start with no more than one set of risers under your step platform to give you a chance to master the moves.

For a full-body workout, look for a class that has five to 10 minutes of upper-body and ab work tacked to the end.



Swimming
Swimming Basics
Step off terra firma into a body of water and start swimming. There's no better way to take a load off, tone your muscles, and bolster your cardiovascular stamina.

Swimming is a great cardiovascular workout. It’s also a workout you can do without a lot of gear if you can find a body of water and the temperature is right.

There are four basic strokes: butterfly, backstroke, breaststroke, and freestyle. Most recreational swimmers stick with freestyle, also known as the crawl. You can either swim laps in the pool or head for an ocean, lake, or any other body of water that's large enough and deep enough to submerge your body.

Swimming depends more on the upper body and core than the legs, making it great for upper body and ab tone. The only drawback is that some strokes don’t use your leg muscles that much so you may not work a major portion of your total muscle mass. While swimming is great for rehabilitating a knee or ankle, it doesn’t do much for maintaining bone density and studies show it may not be the best weight loss activity either.


Upside of Swimming
Water's natural buoyancy. It supports about 90 percent of your body weight, so there's no painful jarring of your joints. Not only does this prevent injury, it helps prevent post-workout soreness.

Water is also 14 times thicker than air so it offers plenty of muscle toning resistance in any direction you move.

Swimming is a good exercise when recovering from a hip, knee or ankle injury.

Downside of Swimming
You need a certain amount of skill so you don't, well, flop around like a fish out of water.

Scientists speculate that you burn less fat and more glucose and that water keeps your body temperature and heart rate somewhat lower than do land-based workouts. For this reason, swimming is not the best choice for weight loss.

Depending on where you live, you may have trouble finding a place to swim, especially during winter months.


Is Swimming for You?
This chart can help you see how swimming fits your goals and lifestyle concerns.

Body Parts Worked Arms, heart, lungs

Calories Burned
While it varies by stroke, a 150-pound person swimming freestyle burns about 545 calories per hour, a 200-pound person burns 725

Gear
A swimsuit and goggles. For skill drills you may want to have a kick board, swim fins, and hand paddles.

Location
A pool or some other body of water

Time
20-60 minutes, 3-5 days a week

Schedule/Flexibility
Depends on finding a body of water and the temperature being warm enough


Swimming Tips
Supplement your swim program with 2-3 weekly weight training sessions to ensure that you stimulate bone growth. Do some land based cardio activity too.

If you haven't dipped a toe into a pool since summer camp, take a lesson or two. Breathing rhythm and technique are the keys to flying through the water like a dolphin.

A good pair of goggles will let you see where you’re swimming without the annoying stinging eyes later.



Tai Chi
Tai Chi Basics
An ancient Chinese form of exercise, tai chi is considered a martial art, but bears little resemblance to anything you're likely to see in a Jackie Chan flick.

Tai chi is characterized by soft, slow, flowing movements that emphasize precision and control rather than brute strength. It improves balance, coordination, flexibility and strength, and it calms the mind. In recent years, growing numbers of people have turned to this ancient practice to heal their modern aches, pains and illness.

Tai chi involves shifting your body weight in a series of 13 slow, graceful movements called forms. Many of these forms are named for animals and are patterned after the ways specific creatures contort their bodies. For example, one movement involves lifting your arms in the same manner that a white crane spreads its wings.

Each form in tai chi flows smoothly into the next, which keeps the body in constant motion. During the movements, the practitioner breathes deeply and meditates by blocking out distracting thoughts.
Proponents believe tai chi offers many health benefits, including facilitating gas exchange in the lungs and aiding the work of the digestive system. Studies show that Tai Chi does indeed provide cardio-protective benefits.


Upside of Tai Chi
The slow movements are beautiful to watch and calming to perform – a great break from hardcore workouts.
Nearly anyone can do it. If you have trouble with some movements, keep practicing and you’ll probably get them before too long.
Plus there's virtually no chance of getting injured during a tai chi class.

Downside of Tai Chi
Some people may feel self-conscious moving so slowly or frustrated that they don't sweat enough.

Tai chi requires a long-term commitment to gain a deep understanding of the skills and philosophies, so it's not for those who are impatient about seeing results.

The meditative portions of tai chi are likely to be a turn off for people looking for a more strenuous workout.


Is Tai Chi for You?
This chart can help you see how tai chi fits your goals and lifestyle concerns.

Body Parts Worked
Full body and mind

Calories Burned
About 270 an hour for a 150-pound person, 360 for a 200-pound person

Gear
Comfortable clothing

Location
Most martial arts centers offer tai chi classes. Your fitness center may also offer classes.

Time
30-60 minutes 1-7 days a week

Schedule/Flexibility
Once you learn the form, you can do it anytime, anywhere


Tai Chi Tips
Don't underestimate the power of tai chi: A study conducted at Johns Hopkins University found that tai chi lowered blood pressure in older adults nearly as much as 30 minutes of daily brisk walking.

Tai chi is now used in some cardiac rehabilitation programs and by people with conditions such as fibromyalgia, arthritis and multiple sclerosis.

The key to tai chi is relaxation. Don’t worry about looking silly; the benefits of tai chi are worth it.


Tennis
Tennis Basics
They can eat strawberries and cream at Wimbledon because a vigorous game of tennis helps you burn tons of calories.

If competition is your racket, tennis is a real winner. Whether you're just hitting around or trying to settle an old score, you'll find yourself really getting in the swing of things. And since most of us aren't blessed with a 100-mile-an-hour serve, long rallies really keep you running.

All that running can really add up, making tennis a great cardio workout.

Getting started isn’t tough. If you aren’t prepared to buy your own racket, ask around – the chances are good you’ll find a friend who has a racket stored in the back of their closet. After a lesson or two, you should be able to get out on the court and get your tennis workout going.


Upside of Tennis
If you're one of those people who can't stand the tedium of running or sitting on a stationary bike for hours at a time, sports may be the answer. And choosing a vigorous sport like tennis makes real sense from a fitness standpoint.

Tennis is a popular sport. If you find you really enjoy it, there’s a good chance you can join a local league and make it a social workout.

It’s fun.

Downside of Tennis
You're forced to rely on your partner. If you're stuck with someone who's busy or injured, you may be forced to give up your workout for the day.

Court time can be costly and hard to come by. Sometimes your only option is to join a club for megabucks.
You're also dependent on finding court time and (unless you're playing indoors) on the weather.
Starting any new sport is likely to have some frustrating moments.


Is Tennis for You?
This chart can help you see how tennis fits your goals and lifestyle concerns.

Body Parts Worked
Legs, arms, cardio

Calories Burned
A 150-pound person will burn about 475 calories an hour, a 200-pound person will burn about 635

Gear
Racquet, balls, shoes and appropriate clothing (tennis whites optional)

Location
Outdoor courts are available in most municipalities, and indoor courts in many

Time
Full matches don’t have a time limit, but you and your partner can play as long as you want


Tennis Tips
Technology has made the game more accessible for everyone. Racquets with larger heads and wider "sweet spots" seem to make every shot a good one.

Supplement your tennis with a good stretching program. Sudden stops and starts, along with occasional awkward movements, may make this an injury waiting to happen for an unlimber body.

For beginners, lessons are a necessity. Continuing lessons will help you get better as a player if you want to focus on the competitive aspects of the game.

Walking
Walking Basics
Walking is nothing more than putting one foot in front of the other. Who knew something so simple could be so good for you?

Walking is one of the best fitness activities there is. It's easy, it can help you lose weight, it's good for your heart, and the risk of injury is virtually nil.

Walking is an especially good choice for people who are out of shape and dread going to a gym full of hard bodies. You could start by setting a short-term goal of walking five minutes once or twice daily, say to the corner store or mailbox. Though this is a simple goal, achieving it will provide a feeling of satisfaction and motivate you. From there you can set longer-term goals, such as walking two or three times a day for 20 minutes a session. Of course, it’s important to get cleared by your doctor before starting an exercise routine, especially if you’ve been inactive for a while.

Many recovering couch potatoes have gotten back into the swing of things by starting with a simple amble down the block. Walking also benefits advanced exercisers. For example, experts recommend five to 10 minutes of warm-up activity such as low-intensity walking before an exercise routine, ending with five to 10 minutes of similar activity as a cool-down. When you make walking the cardio part of your workout, a bonus comes during vacations and business trips – who needs an expensive taxi when you can promenade through Central Park or along the Champs-Elysees?


Upside of Walking
Walking is inexpensive and low tech -- all you really need is a sturdy pair of walking shoes and you're good to go.

You can adjust your pace, technique and the terrain to accommodate your fitness level.

It’s a great way for inactive people to start getting in shape again, and it has many health benefits for advanced exercisers as well.

Walking is a pleasure when the weather is nice, but you can also walk in the worst weather if you have access to a treadmill or a shopping mall, airport terminal or other large building.

Walking is not only good for you, it’s also good for the environment. Instead of getting behind the wheel, you can get fit while running errands.

Downside of Walking
Some people find walking a bore.

It may take you longer to lose weight on a walking program than it would with some other forms of exercise, especially if you don't pick up the pace at least some of the time.

To have a complete workout, you must also incorporate strengthening and stretching activities.


Is Walking for You?
This chart can help you see how walking fits your goals and lifestyle concerns.


Body Parts Worked
Heart, legs, lungs

Calories Burned
About 238 an hour for a 150-pound person, 318 for a 200-pound person, at a moderate 3-mph pace

Gear
Walking shoes, comfortable clothing. The wide range of walking shoes that is now available can be confusing. Ask a fitness expert, or go to a store that specializes in athletic shoes versus a department store.

Instruction/Facilities
Anywhere, but you might want to try a track, treadmill, trail or mall

Time
20-60 minutes or more, three to six days a week

Schedule/Flexibility
Fits easily into most schedules. Can be broken into several 10-minute treks


Walking Tips
Keep your head up and centered between your shoulders and your shoulders back and down. Your chest should be lifted and your abs strong.

Your arms should be bent at 90 degrees. Swing them back and forth -- not side to side. Keep your hands loosely cupped.

Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take short, fast strides that still feel natural rather than awkward.

Walking is a great exercise for beginners, but if you’ve been inactive for a while, start slowly and gradually build up. And be sure to see your doctor for a checkup first.

Don’t forget your water, sunscreen, sunglasses and hat when walking outdoors even in cold weather. Wear light-colored clothing and reflective tape if walking in the dark, and consider carrying a flashlight or wearing a headlamp.



Yoga
Yoga Basics
Yoga is an exercise system that consists of a series of poses, postures and positions. The practice of yoga began in India about 5,000 years ago to promote union of mind, body and spirit.

Yoga is a physical and spiritual practice with roots in ancient India but with relevance to daily life in modern times. The typical workout blends strength, flexibility and body awareness with a series of poses, postures and positions called “asanas”.

While there are many forms of yoga, most yoga newbies find Hatha the best school of yoga to start with. It includes all of the basic yoga moves and breathing exercises, but leaves out the spiritual aspects of some other forms. There are also many different styles of Hatha yoga, some more meditative, some more physically vigorous.

One of the most appealing aspects of yoga is its ability to promote flexibility and relaxation. Most gyms offer classes or you can check your phone book for a local yoga studio. Most places offer classes in a variety of skill levels and times throughout the week. If classes aren’t your thing, check out a yoga DVD, TV program or book to help guide you through a routine.

Yoga can be practiced to enhance overall health, to improve balance, to heal and prevent injuries, to strengthen muscles and to open the body for meditation. Yoga's increasing popularity is proof that many people value an exercise system that engages the mind, body and spirit in equal measure. If you've never done yoga before, give it a try and see what it can do for you.


Upside of Yoga
Most people begin to see and feel improvements in their flexibility, strength and stress levels after only a few classes.
Yoga energizes your body and the associated meditation can help calm your mind.
Yoga can be done nearly anywhere, just remember to pack your mat on your next business trip.
You need very little equipment. A basic class typically runs $5-$20 a session.
A sense of camaraderie can develop among students taking the same class. You and your yoga buddies will gently encourage each other.

When you master proper positioning, it feels great and then you’ll feel more comfortable doing yoga at home on your own.


Downside of Yoga
If flexibility isn't your strong suit, you need yoga, but trying to get into and out of some of the asanas may be frustrating.

Yoga has its own terminology and you may feel as if you're trying to learn a foreign language as well as get your body into shape.

Large classes mean less individual instruction from the teacher so you may not use the right technique for the best, most comfortable results.


Is Yoga for You?
This chart can help you see how yoga fits your goals and lifestyle concerns.

Body Parts Worked
Overall body flexibility and strength

Calories Burned
About 180 an hour for a 150-pound person, 240 for a 200-pound person.

Gear
A mat is good if not essential; other props, such as ropes, blankets and blocks, may also be used.

Location
Almost anywhere

Time
Most classes last 30-90 minutes.

Schedule/Flexibility
The range of classes available can accommodate most schedules or you can do your yoga routine anytime on your own.



Yoga Tips
Yoga classes range from moderately taxing to extremely challenging, so choose one that suits your abilities and fitness level.

A good yoga instructor should appear calm and in control, explaining movements before doing them.

When doing yoga at home, be sure you have enough space. Nothing disrupts the peace like knocking an elbow into the leg of a coffee table.

Yoga beginners may find classes intimidating, but having an instructor will help make sure you are getting into position correctly. Plus, with support of the group you may push yourself to try postures you’d skip at home.

Workouts G - R

Gardening
Gardening Basics
Gardening gets to the "root" of fitness while you beautify your garden. Once you try digging, weeding and raking, you'll realize not all exercise involves motors and machines. Learn even more about gardening at iVillage's very own garden channel.

Classified as "exercise lite" by fitness experts, gardening can make a serious contribution to your overall activity level, but you shouldn't abandon your workouts. Cultivating the earth is a wonderful way to commune with nature -- and if you grow something healthy, so much the better!

The extent that garden promotes physical fitness depends greatly on the activities involved. Watering a flower bed or pulling a few weeds will obviously burn less energy and tax fewer muscles than raking an acre or building a rock garden. Yet the health benefits of gardening go beyond physical health to spiritual and emotional health.


Upside of Gardening
This is a fun way to burn calories while doing something useful instead of just trudging on a treadmill or repeating calisthenics.

Gardening is also good for reducing stress.

Gardening is one of the easiest ways for people to maintain contact with nature - you don't have to leave your yard to enjoy the outdoors.

Growing your own vegetables and herbs makes gardening a unique activity that combines the two fundamentals of weight control: diet and fitness.

It's good for the environment. You can minimize the use of chemicals or go organic if you want. Eating home-grown food also reduces transportation costs and pollution.

Downside of Gardening
Although gardening is a wonderful activity, you still should strive for at least three workouts a week to reap maximum health benefits.

If you have limited real estate to work with, it's kind of tough to participate, but container gardening is better than none.
There's more skill, equipment and knowledge required to do it right than you might think.
All that bending and straightening may be tough on your joints, especially your back and knees.

Some weekend warriors throw themselves into a big gardening or landscaping project after a long period of inactivity, then wonder why they're sore the next day .


Is Gardening for You?
This chart can help you see how gardening fits your goals and lifestyle concerns.

Body Parts Worked Potentially almost any area, depending on the tasks at hand.

Calories Burned Generally about 340 an hour for a 150-pound person, 454 an hour for a 200-pound person.

Gear Comfortable clothing, plenty of sunscreen, sunglasses, wide-brimmed hat, gloves, water and gardening tools as appropriate for your tasks.

Location Wherever you can find dirt to work in. Your yard, no matter what size, or a community garden or window box garden for city dwellers.

Time Design your garden around how much time you'd like to spend. It can be as much or as little as you like.
Schedule/Flexibility Depends partly on weather and climate but can fit most schedules.

Gardening Tips
Take care to protect your body. When you kneel, place a cushion under your knees. Keep your back straight and don't sit on your heels. Stand up and stretch your legs every 10 minutes or so.

Also, use a lightweight, long-handled shovel or spade, and don't overload it. Bend at the knee and step forward as you raise and dump each shovel full of soil.

Bend at the knees and hips when picking up tools, bags of soil, and other heavy objects.

Consider using ergonomically designed tools that are easier on the joints.

Many areas have gardening clubs. Members can offer tips on growing plants and avoiding injuries. County extension agencies can also give advice on gardening.

To prevent injury and increase comfort, be sure to do at least three cardio workouts a week and at least two full-body stretch and strength workouts .


Golf
Golf Basics
The ancient Romans played a golf-like game that involved striking a feather-stuffed ball with club-shaped branches. Luckily, you can skip the feathers and branches and play a more modern form of golf that owes its origins to the Scots.

For some people golf becomes more than a pastime - it's a way of life that culminates in a move to a golf community. Unfortunately, many courses are requiring motorized carts during peak hours or all the time, but you can a have a more enjoyable, more healthful and less costly time if you find a course that allows walking.

More and more women are enjoying golf, and the rise of Tiger Woods has piqued interest in many children. If you want to give your kids the opportunity, consider starting with a miniature golf course, then graduate to lessons with a pro and a driving range .


Upside of Golf
Golf is a game of strategy, so the best athlete doesn't always win.

Anyone from tykes to seniors can play.
Walking while pulling a golf cart or carrying your golf bag can help burn calories and up your stamina.
Golf lets you bask in the outdoors, and those who enjoy it have a lifelong social activity .

Downside of Golf
Break out your credit card -- this is an expensive pastime.
Playing can eat into family time on the weekends.
Use of motorized carts reduces the health benefits of golf, though it's still better than sitting in front of the TV.
Exercise is supposed to reduce stress, but for some golfers the sport is primarily an exercise in frustration that can veer into obsession. It isn't just in "Caddyshack" that people get teed off and throw their clubs.

Is Golf for You?
This chart can help you see how golf fits your goals and lifestyle concerns.

Body Parts Worked
Arms, back and trunk; cardiovascular system and legs if you walk the course.

Calories Burned
When carrying clubs, about 374 calories an hour for a 150-pound person, 498 for a 200-pound person. When using a motorized cart, drop those estimates to 238 and 317.

Gear
A full set of clubs will typically include a set of irons (3, 4, 5, 6, 7, 8, 9, pitching wedge), a set of woods (driver, 3, 5) and a putter; a bag, golf gloves, golf shoes, golf balls and tees. Plaid slacks not mandatory.

Instruction/Facilities
You need a golf course, lessons and lots of practice.

Time
Playing 18 holes takes about four to five and a half hours.

Schedule/Flexibility
Limited if you don't reserve a tee time, especially on weekends and in fine weather.

Golf Tips
You don't need to pay the expensive green fees every time you want to "practice." Many driving ranges offer a bag of balls for $2-$10 for about 50 balls.

Consider joining a gym that has a golf simulator for a less expensive way to fine-tune your game.
The cost of a lesson from a golf pro runs about $30 to $150 or more an hour.
Buying used equipment can save you a ton of money and serve your needs, as long as it's in good condition.
Working out to increase strength, flexibility, stamina and balance can help improve your golf game. And don't forget to stretch before teeing off.


Hiking
Hiking Basics
Hiking - a combination of walking, climbing, weight training and aerobics - is like working out in your own natural health club.

Some people think you have to go to Montana, Switzerland or Nepal to take a hike. You might be surprised to learn there are hundreds of miles of trails in every state in the union - and beyond.

Hiking may consist of a couple of miles of day hiking or a week climbing a mountainous region. Hiking for beginners is essentially an amble through the woods instead of on the street or track. You'll wear a fanny or backpack and either trail shoes or hiking boots.

Nearly anyone can enjoy hiking. It suits practically any age and any pace, whether it involves a stroll down a nature path with frequent stops to enjoy wildflowers, or trail running with a focus on fitness, or a two-week trek to take in fantastic scenery. Octogenarians, children and blind people have completed the nearly 2,200 miles of the Appalachian Trail - what about you?


Upside of Hiking
One great thing about hiking is that it is not a competition or a race. You reach the top of the hill in your own time. You control your pace and pause to enjoy views as you please.
Hiking is a break from the hustle and bustle of everyday life, a good way to reduce stress.
It's a great way to whip your heart, lungs and muscles into shape while taking in the sights.
The various styles of hiking can suit nearly anyone.
Picture yourself overlooking the Yosemite Valley or catching a glimpse of a Florida panther, or just enjoying the local foliage.

Downside of Hiking
Hiking has a greater risk of injury than walking because of uneven footing.
You also risk insect bites, ticks, cuts, bruises and other "natural disasters."
You might have to travel some distance to find a suitable hiking trail.
Picture yourself with blisters on your heels and a welt from a mosquito bite.

Is Hiking for You?
This chart can help you see how hiking fits your goals and lifestyle concerns.

Body Parts Worked
Lower body, heart and lungs; use of hiking poles gets the arms involved too.

Calories Burned
Varies greatly according to terrain, pace and load. For cross-country hiking, about 408 calories an hour for a 150-pound person, 544 for a 200-pound person. For general backpacking, raise those estimates to 476 and 635.

Gear
Day hikes require hiking boots or trail shoes, proper clothing, sunglasses, hat and a small pack filled with a snack, water, first-aid kit and flashlight just in case. Overnight trips additionally require boots, a larger backpack, camping gear, food and safety gear. Always bring a map.

Instruction/Facilities
The great outdoors. Newcomers can get tips and some instruction from hiking clubs that many communities offer.

Time
An hour to a week or more.

Schedule/Flexibility
Depends on your access to trails and length of hike but can fit most schedules.

Hiking Tips
Beginners should prep by embarking on a regular walking and weight-training program for a few months before attempting a hike more challenging than a flat, basic trail.

Start with shorter hikes that last only an hour or two, then gradually build up to full-day and multi-day hikes if you want.

Bring a map, don't hike alone, and always leave your itinerary with someone.

Always pack a snack, plenty of water and a first-aid kit. Many people find hip backs more comfortable than backpacks for day hikes, but backpacks are necessary for multi-day hikes.

Wear hiking boots or trail shoes, which are more substantial and have deeper grooves in the soles than walking shoes. If possible, get fitted by a boot expert at a hiking outfitter.

Don't drink from streams or lakes, no matter how refreshing and clear they look, unless you want to risk a visit from nasty intestinal parasites. Treat such water by using a good filter or boiling it.


Inline Skating
Inline Skating Basics
Rumor has it that inline skating was born out of the frustrated passions of a hockey player who needed to stay in shape during the summer months. Thanks to him, you can enjoy this fast-paced pastime all year round.

Inline skates look like ice skates, only they have wheels instead of blades. Unlike traditional roller skates, the wheels are arranged in a long row that runs the length of the skate. This makes for a faster skate and better control than traditional roller skates.

Skating is so enjoyable that you'll forget you're exercising. But safety, form and technique are musts. Get some instruction, practice, and stay within your abilities. Don't just strap on a pair of skates and go rolling down the street.

During foul weather you can stay in form and shape by patronizing a roller rink. After you've mastered the basics of inline skating, try adding hills and more challenging terrain. Or take things to another level: ice skating .


Upside of Inline Skating
You'll burn a scorching 8-12 calories per minute, tone inner and outer thighs, and improve your coordination.
While you're getting a workout, the wind whips through your hair and the scenery zips by.
This is one of those exercises that are more fun than chore.
You won't be bored.

Downside of Inline Skating
Although studies show that inline skating stresses the joints about 50 percent less than high-impact activities such as running, risk of injury from a face plant or back splat is still high.

Most injuries are the result of spills without protective gear.
Some locales, especially rural areas, lack good places for skating.
Weather is another limiting factor.

Is Inline Skating for You?
This chart can help you see how inline skating fits your goals and lifestyle concerns.

Body Parts Worked
Mainly the legs, core, heart and lungs.

Calories Burned
About 476 calories an hour for a 150-pound person, 635 for a 200-pound person.

Gear
Besides skates, safety gear is a must! Don't skate without strapping on a helmet, wrist guards, elbow pads and kneepads.

Instruction/Facilities
You'll want a flat and smooth surface to start. Many parks have paved paths suitable for skaters, and some community park and recreation departments offer instruction as well as facilities. Also, skate shops usually have instructors available.

Time
20 to 60 minutes typically, but some skaters go longer.

Schedule/Flexibility
Affected by weather but fits most schedules.

Inline Skating Tips
The initial costs: skates, about $100 to $400; helmet, $30 to $50; wrist protection, $10 to $15; elbow protection, $10 to $15; knee protection, $15 to $50.

To see if skating is right for you, rent from a shop before you buy all that gear, and get an introductory lesson.
Seek a qualified instructor to help get you started and to teach you the basics like stopping, turning and skating up and down hills.

Use etiquette when sharing the road with other types of exercisers. Obey all traffic laws and don't skate out of control or in areas that are beyond your ability.


Jogging/Running
Jogging/Running Basics
Jogging and running are as basic as exercise gets. So, put on your shoes and bound down the road -- or onto a treadmill.

Run alone or with a group. This versatile activity can be adapted to reflect your goals -- to lose weight, run a race or reduce stress. All you need is some decent shoes, a supportive sports bra and a stretch of road or a treadmill to run on.

Running is a great cardio workout, but take steps to protect your joints. Buy the right pair of shoes for your running style, weight and injury patterns and be sure to warm up and cool down properly. Learn how to minimize your risk of common problems such as stress fractures, shin splints and plantar fasciitis. Seek advice from a qualified personal trainer, the experts at your running club or an orthopedic specialist.

So what's the difference between running and jogging? If you feel like you're running, then you're running!


Upside of Jogging and Running
You can run virtually anytime and under any conditions.
It's a good way to be alone and think.
Or you can spend time with a partner.
You can also take it indoors on a treadmill or gym track.
It burns a ton of calories. Even a modestly paced jog burns about 8 calories a minute.

Downside of Jogging and Running
Pounding on the road over long periods of time leaves you susceptible to overuse injuries.
Doing too much, too quickly opens you up to injuries such as shin splints.
Some people find jogging and running a bore.
Some runners don't like to go unless the weather is nice. Some love racing outdoors but can't stand a treadmill.


Are Jogging and Running for You?
This chart can help you see how jogging and running fit your goals and lifestyle concerns.

Body Parts Worked
Cardiovascular system and legs.

Calories Burned
Varies considerably depending on pace. For jogging, about 544 calories an hour for a 150-pound person, 635 for a 200-pound person. For 6-mph running, raise those estimates to 680 and 907.

Gear
A good pair of running shoes. For women, a good sports bra.

Instruction/Facilities
None required. Your local running club may have classes, teams or informal groups.

Time
20 minutes, three times a week to start. Build up to longer runs, five or six days a week. Start with a simple walk/run program and gradually build up your running time.

Schedule/Flexibility
Should be able to fit any schedule.

Jogging and Running Tips
It all starts with your feet. Pick shoes that have the same basic shape as your foot. Example: If your feet are long and narrow, look for a shoe that's long and narrow. Make sure the shoe is designed for running: flexible with plenty of cushioning and support.

Shoes wear out, even if you can't see obvious wear. Track your mileage and change your shoes every 500 miles or six months, whichever comes first. Replace more frequently if you're a larger runner, someone who pounds loudly or you see wear sooner.

When choosing a jog bra, look for one with the highest support rating because running is a high-impact sport. Larger-breasted women may want to wear two bras for extra support .


Karate
Karate Basics
Karate is a serious discipline that packs a first-rate strength and flexibility punch.

Using blocks, kicks, punches, self defense and numerous striking techniques, karate can sharpen your physical awareness and thinking, while improving your hand-eye coordination and balance.

There are many styles of karate, such as kenpo (emphasizing the hands and feet equally, popular in the United States), shotokan (stressing linear movements) and goju-ryu ("hard/soft school"). A system of colored belts reflects the student's level of mastery, starting at white and typically progressing to yellow, green, brown and black .


Upside of Karate
The upside of karate is that it prepares you for almost any kind of attack that you could possibly imagine. With numerous self-defense moves, you have a better chance of escaping an attacker.

Karate builds confidence, promotes flexibility and improves reflexes.
Many children who would otherwise get little exercise enjoy these classes, but adults can take up karate too.

Downside of Karate
For the most part, it is better to leave the martial arts to the classroom. Before you take on a mugger or get into a fight, make sure you know and understand the consequences of what you are prepared to do. And most importantly, never hit first.

The quality of instruction can vary widely from one facility to another and one teacher to another. Credentials aren't standardized.

Make sure you are taking appropriate lessons from a karate master and not just some guy off the streets trying to make a buck.


Is Karate for You?
This chart can help you see how karate fits your goals and lifestyle concerns.

Body Parts Worked
Emphasis is on flexibility, strength, balance and coordination.

Calories Burned
About 680 an hour for a 150-pound person, 907 for a 200-pound person.

Gear
Proper dress and uniform is required. Certain schools do not mandate the uniform ("gi") jacket in summer but do require the gi pants, appropriate belt and a T-shirt sporting the school's name. Sparring equipment is necessary for most students, mainly footgear, hand gear and sometimes headgear and mouthpiece. Men should consider a cup, women a pelvic protector. Optional items include shin pads and chest protector.

Instruction/Facilities
A martial arts studio ("dojo"), which may also offer kickboxing, Tae Bo and other activities. Some community centers and most fitness centers offer karate.

Time
Allow 45 to 90 minutes. This gives enough time for a quick warm-up and then the learning portion of class.

Schedule/Flexibility
Depends on the facility; often can fit a schedule.


Karate Tips
A karate club is called a dojo. Karate style differs from dojo to dojo, so you may want to shop around to find the style that best suits your preferences.

Ask to observe a session or try an introductory lesson before signing up for a series of classes.

Consider karate for your children ages 8 and up. It's a positive way for them to direct their excess energy and learn respect and discipline.


Kickboxing
Kickboxing Basics
Pow! Bam! Zonk! Kickboxing provides a workout that packs a punch, a kick and a lot of health and fitness benefits.

Here's a combination of boxing, martial arts and aerobics. You get a full-body workout that increases balance, strength, flexibility and endurance.

Kickboxing classes are less formal than traditional martial arts classes. Moves include kicks and punches - some classes also include jumping rope, punching a heavy bag or a series of shadowboxing drills.

For those who get their kicks from kicking up their heels in class and not from getting kicked, cardio kickboxing programs provide a safer alternative .


Upside of Kickboxing
What could be better than punching or kicking something to relieve stress?
Kickboxing provides a great head-to-toe cardio and calorie-burning workout.
You'll also learn some self-defense, balance, coordination, speed and agility.

And hey, it's fun.

Downside of Kickboxing
Injuries are fairly common, especially for beginners who haven't yet learned the proper delivery of quick punches and kicks.
Many beginning exercisers will find this type of workout too strenuous.
If you don't click with the instructor or classmates, the fun factor can fizzle fast.


Is Kickboxing for You?
This chart can help you see how kickboxing fits your goals and lifestyle concerns.

Body Parts Worked
Just about everything - skeletal muscles and bones as well as cardiovascular system.

Calories Burned
About 680 an hour for a 150-pound person, 907 for a 200-pound person.

Gear
A good cross-training, basketball or aerobic shoe, wraps for your hands (to prevent injury), boxing gloves (if the class calls for them), cup or pelvic protector, and lots and lots of H20.

Instruction/Facilities
Look for kickboxing classes at your gym or local martial arts studio. Videos are also a great option. Some boxing instructors do not have standard aerobic certifications, but if they do it's a plus.

Time
A typical class lasts from 45 to 60 minutes. You can kickbox up to three times a week, more often if you're super fit.

Schedule/Flexibility
Depends on the facility's offerings but can usually fit a schedule. The video option works any time you can fit it in.

Kickboxing Tips
The classic beginner mistake is not initiating movements from the core of the body, which can be pretty joint-jarring until you get it right.

Another no-no: Don't lock your joints when throwing kicks or punches.
Take care not to overextend kicks. Beginners should avoid high kicks until flexibility increases .
Avoid exercising beyond your fatigue level.



Pilates
Pilates Basics
Pilates may sound like one of those $5 coffee drinks, but it is actually a highly sophisticated exercise form.

Pilates was originally created for injured war veterans, but the moves can teach you proper alignment so you move gracefully while working out your powerhouse muscles -- abs, lower back, thighs and buttocks.

The Pilates method concentrates on sculpting long, lean muscles that are strong and flexible at the same time. It strives not to overwork or neglect any muscle group as a method to avoid injury. There are two formats: One involves highly specialized machines with a private instructor, and the other is done on a mat as a group class.

Pilates can be adapted to accommodate a wide range of needs. It can benefit star athletes as well as your average Joe or Josephine .


Upside of Pilates
Pilates increases flexibility, strength and muscular endurance and improves posture, alignment, coordination and balance -- all without building bulky muscles.

Nothing is forced. You emphasize correct form rather than going for the burn.
The attention to the body's core, a focus that is missing from many workouts, can help prevent injuries.
Pilates promotes mind-body integration with improved breathing techniques and control of movement.

Downside of Pilates
Pilates can be expensive, especially private lessons on machines specially designed for Pilates.
If you like to master things quickly, this may not be the workout for you. Learning Pilates is a long-term, evolutionary process.
If you lack flexibility, this will be a very challenging way to exercise.


Is Pilates for You?
This chart can help you see how Pilates fits your goals and lifestyle concerns.

Body Parts Worked
All over but especially the core. Emphasizes joint flexibility and muscle balance, tone and elasticity.

Calories Burned
For a 150-pound person, about 250 calories an hour for a beginner, 350 for intermediate, 430 for advanced. For a 200-pound person, about 335 calories an hour for a beginner, 470 for intermediate, 575 for advanced.

Gear
Workout clothes. Pilates class or video, or private lessons on specially designed machines or a floor mat.

Instruction/Facilities
A Pilates center, or exercise at home with Pilates videos.

Time
Usually one hour.

Schedule/Flexibility
Depends on the facility's schedule or private instructor's availability; or whenever convenient if working out at home.

Pilates Tips
Good Pilates instructors go through a rigorous credentialing process, so be sure to ask what sort of training and experience your teacher has had.

You should round out your exercise program by including more aerobic activity, and don't abandon traditional weight training altogether.



Rowing
Rowing Basics
To experience of the muscle-building, calorie-burning advantages of rowing a boat, you don't have to live near the River Charles -- or any other river. You can hop onto a rowing machine.

Rowing machines have improved in recent years. The good ones feature flywheel and chain mechanisms, which provide a smooth and satisfying ride.

Many cardio exercises involve only the lower or upper body, but rowing addresses both.

You can use an indoor machine to train for outdoor paddling excursions because both versions work essentially the same muscles. This is a plus for the millions of people who enjoy crew, rowing, kayaking or canoeing.


Upside of Rowing
Rowing is good work for your legs, arms and back.
Studies of Olympic rowers found that rowing is one of the best ways to get in good cardiovascular shape.
Other studies show that rowers develop good upper-body bone density, which helps prevent osteoporosis.

Downside of Rowing
You need access to a rower. And make sure it's a decent one - otherwise, forget it!
Rowing is a non-weight-bearing activity. Studies are mixed on whether or not it helps build bone density in the lower body.
How many people do you know who have a rowing machine gathering dust in their garage?


Is Rowing for You?
This chart can help you see how rowing fits your goals and lifestyle concerns.

Body Parts Worked
Limbs, back and cardiovascular system.

Calories Burned
At moderate effort, about 476 calories an hour for a 150-pound person, 635 for a 200-pound person.

Gear
A good-quality rower.

Instruction/Facilities
A gym or at home. Proper instruction on form via video or an experienced personal trainer.

Time
20-60 minutes, three to five times a week.

Schedule/Flexibility
Any time at home or according to availability at a gym.

Rowing Tips
Rowers with heavy, metal flywheels are best.

Avoid rowing machines that consist of two arms and a pneumatic piston for resistance.

Though it's not classic form, switching your grip to underhanded or even one arm can give your hands a rest and keep you going longer.

Use your legs and hips. That's where your drive comes from.