DIABETES

Diabetes: What is it?
Article By: Joan Raymond; Reviewed by: Jessica Smerling, RD

What can you do to reduce your risk of diabetes? For starters, a little weight loss goes a long way.

JANUARY, 2008—Although there's still a lot we don't know about diabetes, one thing we do know is how closely the condition is tied to the obesity epidemic. The incidence of type 2 diabetes has doubled in the last 30 years among middle-age Americans.

Twenty-one million people now live with type 2 diabetes, and an estimated 41 million are considered to have prediabetes (elevated blood-sugar levels could develop into full-blown type 2 diabetes).

"Despite the sobering stats, this disease isn't an inevitability," says Martin Abrahamson, MD, senior vice president and clinic medical director at Joslin Diabetes Center in Boston.



Whereas not everyone will be able to reduce to zero their risk of developing type 2 diabetes (a genetic predisposition to the disease, for example, ups your odds), the National Institutes of Health declares that "diabetes prevention is proven, possible and powerful."

If you have prediabetes — your blood-sugar levels are higher than normal but lower than those of a person with diabetes — your risk of getting the full-blown disease is especially high, says Gregg Faiman, MD, an endocrinologist at University Hospitals of Cleveland. Still, don't assume that you're out of the danger zone if you don’t have prediabetes: If you are overweight or have other risk factors, you should take immediate steps to decrease your risk.



Fortunately, simple lifestyle changes, coupled in some cases with medication, can help keep the disease at bay.

Lose weight, lower your risk
If you're trying to lose weight, you're already on the right path to diabetes prevention. Although experts once thought that consuming a lot of sugar led to diabetes, we now know that diabetes isn't caused by a specific food or ingredient. Taking in too many calories, however, leads to obesity, which is a major risk factor for the disease.

Type 2 Diabetes
Diabetes is a disease that prevents the body from producing enough insulin or using insulin correctly. Because insulin’s job is to help regulate glucose (sugar) levels, either of these problems may result in dangerous fluctuations in blood-sugar levels. Type 2 diabetes:
Is a condition in which cells do not use insulin properly, sometimes causing the pancreas to lose the ability to secrete a sufficient amount of insulin
Formerly called adult-onset diabetes, can develop at any time
Accounts for 90 to 95 percent of diagnosed cases of diabetes
Can help to be prevented with healthful eating, regular physical activity (at least 30 minutes daily), and weight loss
Risk factors: family history, obesity, high blood pressure, a history of gestational diabetes, and a diagnosis of prediabetes
May be treated with oral medication


Fortunately, dramatic weight loss isn't always essential: Losing just 5 to 7 percent of your body weight can reduce your risk of developing diabetes by as much as 58 percent, according to the Diabetes Prevention Program (DPP), a major study that has tracked more than 3,200 diabetes-prone individuals for three years. In fact, the DPP found that losing weight through "intensive-lifestyle counseling" was more effective in preventing diabetes than was taking metformin, a drug that regulates glucose levels.

Move it, lose it
Exercise makes a difference, too — and you don't have to run a marathon. In addition to cutting calories and fat, people in the DPP's intensive-lifestyle group exercised an average of 150 minutes per week (mostly walking). Need more proof that moderate exercise makes a difference? There's plenty: A study at the University of Pittsburgh on Pima Indians, a group prone to type 2 diabetes, found that those who engaged in moderate regular physical activity (walking for 30 minutes a day, for example) were less likely to develop diabetes over a six-year period.

A new Finnish study, published in the journal Diabetes Medicine, found that people with a large midsection (a risk factor) were 4.2 times less likely to be diabetic if they exercised for 30 minutes five times a week.

Bottom line: You have the power to stay healthy
What you weigh, what you eat and how active you are may mean the difference between struggling with type 2 diabetes (and related complications) and never having to.

Lick those bad habits

Lick those bad habits:

Kimberly Garrison:

6 weight-control tips for surviving the holidays

'TIS THE SEASON - the holiday weight-gain season. That's right, next week is the official kickoff, and I'm not talking about football.
I'm talking about Halloween, which typically marks the start of our holiday eating marathon. I bet you already have candy corn or miniature Snickers on your desk. And if you don't, somebody in the office does.

Temptations abound!

For almost five straight months during the winter season, annual holiday traditions help us pack on the pounds. First there's Halloween, followed by Thanksgiving, Christmas, Hanukkah, Kwanzaa, New Year's and, finally, Valentine's Day.

This year, I'm offering a holiday season pre-emptive strike. That's right, get those New Year's resolutions out of the closet right now, along with your skinny jeans, so you can avoid those unwanted gifts of extra pounds!

Here are six tips to help you stay focused and hit the ground running come Jan. 1, 2010.
Lick your old bad eating habits right now.

Don't fool yourself into thinking miniature candy won't hurt.

Bite-size candies may be small in stature, but oh, do they pack a wallop of calories. The average "fun size" Snickers, Heath bar or Butterfinger has about 80 calories. I could put away three fun sizes in about three minutes. That's close to 300 calories, or, to put it another way, about an hour of vigorous walking or 45 minutes of vigorous running.

And, we haven't even sliced the pumpkin pie yet.

Yikes!!!!!

Write it down

Most people hate keeping a food journal because it makes them accountable. No one wants to record their consumption of half a bag of the candy they had intended for the trick-or-treaters, even if nobody else is going to know.
Facing the truth can be the toughest opponent of all.
But if you keep a food journal, I guarantee you will eat healthier, and less. So get a 2-by-3-inch spiral notepad and write down everything you eat. You'll be surprised. You may shed a few pounds, too.

Work it out

In or out of the gym, it doesn't matter. Just do it. Make getting exercise a priority most days of the week, even if you only have 30 minutes.
Be sure to mix it up with strength, cardiovascular, balance and flexibility exercises. The gym, the park, your living room, your bedroom - it's not the location that matters. Fitness is cumulative, and it all adds up.

Small steps - big success

Rome wasn't built in a day, and neither were you. Whether your goal is to put on 5 to 10 pounds of muscle or shed 5 or 50 pounds of fat, take your time. Don't expect to lose 50 pounds in five weeks. With expectations like that,
you'll surely lose the battle and end up frustrated and tired.
What you want to do is take small, manageable steps. Commit to walking daily for 30 minutes or more. Weight-train two to three times a week. Meditate. Do yoga a couple a times a week. And if weight loss is your goal, lose one to two pounds a week.

Embrace the scale

If you don't own a body-weight scale, get one. It doesn't have to be high-tech and expensive. A simple, $25 scale will do just fine.
Every morning when you get up, jump on that scale before you step foot in the shower to see if you are trending upward, staying the same or shedding a few pounds.
While the scale is just one measure of your health, it's a good one. Weighing in daily, you'll see how quickly those fun-size snacks add up.
Also, keep in mind that one day of cheating sets you back about three days. In other words, it will take you about three days of clean eating to get back to where you were.
A three-day weekend of overindulging will set you back about nine days. How do you like them apples?

Celebrate relationships

Instead of putting so much energy into the food, let's make this holiday season more about celebrating our relationships. Let's create environments with family, friends, foods and activities that support a healthy lifestyle.
Offer more vegetables and fruits at the celebratory table. Provide more water and fewer high-calorie sugary drinks; lay low on the alcohol.
Beginning today, try these seven tips on for size. I promise you'll thank me when you put on your New Year's tux or little black party dress.

The "In-convenience" Store Truth

I don't know how you judge how good or not you are doing about your weight loss commitment but once I found myself in a "Seven-Eleven" buying the most expensive banana of my life and while I was paying I said to myself "this is going to be a great week at the scale" and it really was. I found this article that I am sure it will help you too if sometimes you have to stop in one of this "convenience stores". Enjoy it.

"The In-convenience Store Truth

Article By: Jody Genessy

Convenience stores aren't necessarily convenient for your weight-loss efforts. But there are ways to work "grab-and-go" pit stops into your healthy lifestyle.
Even if you simply stop at the convenience store to fill up—your car with fuel, not your body with junk food—it's an easy place to end up in a will-power war. It's tough to pass up packaged cupcakes on sale for 69 cents or three-for-a-buck candy bars when you've got the munchies.

And it makes things decidedly inconvenient for your weight-loss efforts.

"Think about walking into a convenience store or a 7-11 as the equivalent of entering into a lion's den," says New York-based clinical psychologist Stacy Malin. "It's a place you wouldn't enter without having a defense ready. You have to be prepared."

Here's why: Convenience stores not only pump an estimated 75 percent of all gasoline in the U.S., but the industry's 140,000-plus stores also make a pretty mint on merchandise. In 2005, the lion dens rang up $151 billion in non-gasoline sales, according to a National Association of Convenience Stores report.

Their top 10 in-store items look like a What's What of unhealthy products: 1. Cigarettes; 2. Non-alcoholic packaged beverages; 3. Foodservice (on-site-produced pizzas, sandwiches, etc.); 4. Beer; 5. Other tobacco; 6. Candy; 7. Salty snacks; 8. General merchandise; 9. Whole milk products; 10. Packaged sweet snacks.

No wonder full-service is so rare. But working "grab-and-go" pit stops into a healthy lifestyle is possible, says Marisa Moore, an American Dietetic Association spokesperson. Go "beyond the end caps" where smartly placed sweets and treats grab your stomach's attention. And be wary of the bargain bins.

"Maybe you're getting a deal financially, but it's not a deal for your waistline," says Moore.
To counter the evil-marketing ploys and register displays—and resist cheesy nachos and ooey-gooey pastries—try these snack-attack strategies:

Healthy choices
Some stores offer fresh veggies and fruit—at least fresh in theory—baked chips, low-fat yogurt and milk, and individual granola bars. Water, diet drinks and low-cal sweeteners for coffee are also staples.

Size it up
"Studies have shown that the more food you have in front of you, the more you'll eat," Moore says. "Start with that smaller bag." Paying attention to portion sizes can save you hundreds of calories. Even small bags of pretzels or chips can contain 2-plus servings, and the bigger "grab bags" can have 4 servings. A 100-calorie snack pack can hit the spot without sabotaging your weight-loss efforts. A distraction such as driving—or watching TV, though hopefully not simultaneously—makes you more likely to pound down too much if you buy bigger items.

Fit it in
"Snacks are definitely useful," Moore says. They help tame the appetite come mealtime, boost energy, and give you something to look forward to. Just choose filling and lower-calorie eats, and check out nutrition labels.

Protein power
Protein keeps you fuller longer, so Moore recommends munching on it. Try string cheese, low-fat beef jerky or nuts that are dry-roasted (unsalted) and not covered in chocolate.

Chill out
Don't gulp down empty calories from sugary sodas, sports drinks or beer. A 44-ounce cola will soak you for nearly 600 calories. "Have a nice cup of ice. Suck on that while you're driving," Moore says. It's quenching, cool, will keep your mouth busy, and can be used as ammunition against the guy who cuts you off.

Mental checklist
Determine if you're hungry, dehydrated or simply trying to fill another emotional need before snatching up something salty or sweet, says Malin, who has a specialty in eating disorders and weight struggles. Then decide what will really satisfy you.

Distract your grumbling stomach
"Use distracting behaviors," Malin says. Reach for a magazine instead of doughnut in line. Take a short walk while your latte is whipped up. Chew on sugarless gum. Or call a friend, she suggests, to keep your mind off food and help you not make bad choices.

Steer clearNeed gas?
Eat before you arrive at the station. You'll be less tempted by the likes of breakfast sandwiches that, Moore says, "can be 700 calories and all fat."
And if you're feeling weak? "Pay at the pump," Moore advises. Especially if your gut's gauge is close to empty. "If you're hungry, avoid going into the store. That way you'll avoid all temptation." Your wallet and waist will be happier.

Fruits and Vegetables by color

The nutrients found in the above fruits and vegetables have a significant impact on our health.
Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.
Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.
The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.
Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.
Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.
Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.
Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.
Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.
Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.
The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.
Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.
Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.
The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.
Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

To Eat or not to Eat

Article from Michelle Fowler.

"Am I hungry?" Trying to come up with the answer to this question can really be tough. You think you're hungry, but maybe that's just because the clock says it's lunchtime, or because you're bored or anxious about a work project.

It's important to be able to discern when you are actually in need of some re-fueling, and when you're about to eat "just because." You are the only one who can decide. But making the call as to whether or not you're actually hungry doesn't have to be agonizing or tedious. It just takes a little vigilance.

Listen to your hunger signals

By asking yourself how hungry you feel on a scale of zero to five — zero being famished and five being stuffed — you can really gauge your level of hunger. Aim for feeling satisfied, meaning you shouldn't ever let yourself get too hungry or too full (which normally comes from overeating because you were too hungry when you sat down to a meal).
Whether you're couting POINTS® values or using the Simply Filling technique, the benefits of the Momentum™ plan are maximized by listening to your hunger signals. Still unsure about whether or not you are truly hungry? Try these tips:

1. Wait 30 minutes. If you're still hungry, then you should probably eat. But if going for a walk or reading a magazine helped get rid of your hunger signals, you probably aren't ready for more food just yet.
   


2. Identify environmental cues. Is it the smell of the fast food fries in the mall that made you hungry? If so, that's probably not true hunger.


3. 
   Measure your emotions. Is that hunger — or boredom, stress, anxiety, etc...?


4. 
   Ask: When did I eat last? If it was more than three hours ago, you're probably ready for something to eat again.


5. 
   Take it slow. It takes a while for fullness to register, so don't overdo it before your stomach has a chance to tell your brain it's full.

Fast Foods Points Primer

Heading out for a fast-food meal, and wondering what you can eat for 4 POINTS® values, 5 POINTS values or more? Read our suggestions for something speedy and satisfying.
You're standing in line at a fast-food restaurant and don't want to blow all of your POINTS values. Is it possible? Yes! Many national chains offer nutrition information, but since you may not want to take the time to sort through it all we've done the number crunching for you.Here are some ideas for tasty eats at such popular spots as Wendy's, KFC, Dairy Queen and more, in categories ranging from 4 to 11 POINTS values.

You can also find this article in Weight Watchers.com


You may want to print the list so you can keep it handy for when the fast-food mood strikes!

For 4 POINTS values
Blimpie Chef Salad (without dressing)
Subway Roast Beef, Turkey or Ham Sandwich
One Del Taco taco
Wendy's small chili
One medium serving of Boston Market's Vegetarian Chili

For 5 POINTS values
Del Taco Bean & Cheese Burrito (Red or Green)
Large Au Bon Pain Split Pea Soup
Six-inch Subway Turkey Breast Sub
Taco Bell Soft Beef Taco or a Tostada
Chick-Fil-A Southwest Chargrilled Chicken Salad with 2 tablespoons Light Italian Dressing

For 6 POINTS values
Arby's Light Roast Turkey Deluxe Sandwich and a side salad with 1 packet reduced-calorie Buttermilk dressing
Au Bon Pain Ham & Cheese Croissant
One Hardee's fried chicken leg and a small serving of mashed potatoes
A KFC Extra Crispy Chicken Drumstick with Skin plus 1 small piece corn on the cob and a serving of green beans
Dairy Queen Grilled Chicken Salad with 1 serving fat-free Ranch dressing

For 7 POINTS values
Wendy's Jr Hamburger with a side salad and half a packet of fat-free French dressing
McDonald's Grilled Chicken California Cobb Salad with 1 1/2 oz Newman's Own Lighten Up! Low Fat Family Recipe Italian Dressing
Six Burger King Chicken Tenders with 1 packet of dipping sauce
Arby's Sourdough Ham Melt

For 8 POINTS values
Hardee's Regular Roast Beef Sandwich
Dairy Queen Homestyle Cheeseburger
1 pizza Little Caesar's Pizza Baby Pan! Pan!
One Taco Bell Double Decker Taco Supreme
One slice (1/12 of a large pie) Pizza Hut Chicken Supreme Stuffed Crust Pizza

For 9 POINTS values
Burger King TenderGrill Chicken Sandwich with Honey Mustard
Chick-Fil-A Chicken Caesar Cool Wrap
McDonald's Filet-O-Fish
2 slices (1/4 of a medium pizza) Pizza Hut Thin 'N' Crispy Cheese Pizza
Subway's Tuna with Cheese Salad

For 10 POINTS values
One serving each of Boston Market's skinless rotisserie turkey breast, savory stuffing, new potatoes and green beans
Hardee's Hot Ham 'N' Cheese Sandwich
One KFC Chicken breast without skin and a serving of each seasoned rice and BBQ baked beans
One serving each Chipotle's rice, black beans and fajita vegetables

For 11 POINTS values
Long John Silver's 1 serving breaded clams and a regular fries
McDonald's Hamburger and a small serving of fries
Six-inch Blimpie's Tuna Sub on a white roll
One slice (1/8 of 14-inch large pizza) Domino's Pizza Ultimate Deep Dish Bacon Cheeseburger Feast Pizza

Lose for Good in other ways too

Get Fit, Do Good

Article By: Lisa Rogak www.weightwatchers.com


Savvy exercisers have discovered a great way to develop a regular exercise routine and stick to it: Put yourself second instead of first.

By now you’ve heard about the Weight Watchers Lose For Good™ campaign to fight hunger. But getting healthier while giving back can be a year-round endeavor. Read on for ways you can help others in your community while sticking to your weight-loss goals.

Often, the best way to muster the motivation to go for a walk or head to the gym is to do it for somebody else, especially for someone who lives a less fortunate life than you. As you’ll see in the following examples, getting – and staying – in shape while helping others can take a lot of different forms: volunteering, gardening, even helping a friend who’s ailing.
So put someone else first on the list when it comes to exercise, and you'll probably find that it's a lot easier to stick to a commitment to work out regularly. Here are a few ideas to get you started.

Stroll for dollars

• A wide variety of charities hold annual races for runners and walkers to raise money for research or to defray individual medical costs. Once you sign up, gather as many pledges as you can; that will help keep you motivated as you train. You can also contact the race sponsors for names of other contestants nearby so you can band together to train. Or start your own race: Sandi Garcia launched the Mother's Day Run, Walk and Waddle in Denver in 2007 to benefit research on post-partum depression. (www.runwalkandwaddle.com)

Walk with the big dogs

• Spend an hour a couple days a week walking dogs at your local shelter. You can do it on your own or join with others from your fitness class or workplace. Beth Shaw, yoga instructor and author of Beth Shaw's YogaFit (Human Kinetics Publishers), regularly organizes events around Torrance, CA, where teachers and students visit a shelter to walk and care for the dogs.

Spend time with seniors

• Along the same lines, volunteer at a nursing home and take some of the wheelchair-bound residents out for a walk, advises fitness trainer Paul F. Davis of Goldenrod, FL.

Be a personal trainer

• Serve as fitness coach to a friend who's less motivated than you are but needs to get in better shape. After his friend had a heart attack, Philadelphia-based consultant Neil Gussman brought him to the gym every day, and they both got in shape.

Play in the dirt

• Melissa Laughner of Cochran Mill Nature Center in Palmetto, GA, an environmental non-profit group, works with volunteers who help out with gardening and maintaining trails to keep in shape.

Dish it out

• Volunteer at a soup kitchen or another nonprofit meal delivery organization. In Los Angeles, Project Angel Food relies on up to 60 volunteers a day to prepare 1,300 meals for homebound people with cancer, HIV/AIDS and other serious illnesses. A volunteer may be in charge of chopping hundreds of onions or green peppers, or carrying vats of green beans, which can turn into quite a workout.

Swing a hammer

• Habitat for Humanity draws on volunteers to build houses, and the variety of skills involved in a typical weekend of work can hit every muscle in the body.
  

County Fair estimated food points value

• 
  
  Here is some information that you want to know about County Fair Food and remember to keep in mind, everything adds up quickly at the fair and these points are just estimated.. Points values: (remember they can vary depending on ingredients & portion size)


• 
  
  
  Kebabs POINTS value of 8 for two small skewers


• 
  
  Corn on the cob, POINTS value of 1 per ear


• 
  
  Corn on the cob with two tablespoons butter 7 POINTS


• 
  
  Grilled turkey leg (large, with skin) POINTS value of 27


• 
  
  1/2 Funnel cake POINTS value of 12


• 
  
  French fries POINTS value of 10


• 
  
  Belgian waffle with whipped cream POINTS value of 9


• 
  
  Foot-long corn dog POINTS value of 8


• 
  
  Fudge (1 piece) POINTS value of


• 
  
  3Chili dog POINTS value of 7


• 
  
  Pretzel POINTS value of 3


• 
  
  Nachos with cheese POINTS value of 9


• 
  
  Beer POINTS value of 3


• 
  
  Peanuts POINTS value of 4


• 
  
  Caramel apple, large - 9


• 
  
  Churro (1 oz) - 3


• 
  
  Cinnamon Roll - 16


• 
  
  Cotton Candy (1.5 oz) - 3


• 
  
  Choc. covered frozen banana - 4


• 
  
  Fried Twinkie - 11


• 
  
  Hotdogs w/chili or cheese (franks w/plain bun) 7 to 13


• 
  
  PointsCurly Fries - 14


• 
  
  Dippin' Dots Ice Cream, 1/2 cup chocolate or vanilla - 4

**STATE FAIR FOOD POINTS***NOT OFFICIALLY CALCULATED BY WEIGHT WATCHERS*

• 
  
  Baklava (2" square) - 5


• 
  
  Belgian Waffle - 8 (add 1 Pt for each Tbsp of whipped cream)


• 
  
  Big Brownie - 15


• 
  
  Caramel Apple - 10


• 
  
  Caramel Dip w/Apples - 7


• 
  
  Caramel Corn - 8


• 
  
  Cheese Sticks (2) - 10


• 
  
  Chili Dog - 10


• 
  
  Cheese Curds (2) -


• 
  
  12Cheese Curds (an order) - 25-30


• 
  
  Chocolate Shake (8 oz) - 10


• 
  
  Chocolate Frozen Banana - 9


• 
  
  Cinnamon Roll - 13


• 
  
  Corn Dog - 7


• 
  
  Corn on the Cob - 2 (with butter - 6)


• 
  
  Curly Fries (8) - 12


• 
  
  Donuts - 6-9


• 
  
  Egg Roll - 5


• 
  
  Fish & Chips - 16


• 
  
  Fried Ice Cream - 9


• 
  
  Fried Rice - 5


• 
  
  Fudge (1 bite) - 2


• 
  
  Footlong Hotdog - 12 (w/Chili - 14...w/Cheese - 14...w/Chili & Cheese - 16)


• 
  
  Fresh Fruit (1 cup) - 1


• 
  
  Fries in a cup - 20-25 (bucket - 80 Points)


• 
  
  Fried Veggies (per cup) - 8-10


• 
  
  French Fries (10) - 3


• 
  
  Guinea Griner - 18


• 
  
  Grilled Chicken - 6


• 
  
  Gyro - 12-15


• 
  
  Hotdog - 5-7


• 
  
  Ice Cream (per 1/2 cup) - 7-8


• 
  
  Ice Cream bar (reg) - 5


• 
  
  Lemonade - 8


• 
  
  Lemonade (unsweetened) - 0


• 
  
  Mini Donuts (bag) - 25


• 
  
  Mini Donuts (5) - 6


• 
  
  Milk Shake - 20


• 
  
  Nachos (5 chips) - 5


• 
  
  Onion Rings (3) - 9


• 
  
  Onion Rings (order) - 16-20


• 
  
  Onion Rings (med serving) - 15


• 
  
  Pocket Bread w/Veggies - 6


• 
  
  Pocket Bread w/meat - 9


• 
  
  Popover - 4


• 
  
  Pickle on a Stick - 0 (w/cream cheese & corned beef - 16)


• 
  
  Peanuts (40) - 4


• 
  
  Popcorn (buttered) - 21


• 
  
  Popcorn (not buttered) - 8


• 
  
  Pork Sandwich - 9


• 
  
  Pork Chop on a stick - 8-10


• 
  
  Reuben Sandwich - 20


• 
  
  Sno-Cone - 4


• 
  
  Soft Serve Yogurt - 3


• 
  
  Soft Shell Veggie Taco - 2


• 
  
  Shrimp Kabob - 5


• 
  
  Steak Kabob - 8


• 
  
  Soup in a bread bowl - 24


• 
  
  Sweet Martha's Cookie (each) - 2


• 
  
  Taffy (4 pieces) - 3


• 
  
  Tenderloin - 12


• 
  
  Turkey Leg - 12-22


• 
  
  Turkey Tenderloin - 7


• 
  
  Wonder Bar - 10

See what it takes to burn the calories of some favorites

Following are the approximate distances we likely need to walk to burn off the calories of some popular midway foods:

Caramel Apple: 3 miles

Corn dog, large: 4.5 miles

Cotton Candy: 1.5 miles

Fried Candy Bar on a Stick: 4.5 miles

Funnel cake (6-inch diameter): 3 miles

Soft Drink (32 oz): 2.5 miles

Sno-cone: 2.5 milesSoft

Pretzel: 3 miles

Get back on track

Still trying to ditch your summer vacation eating habits? Follow our 10 tips for getting back in control.
One minute you're eating, drinking and making merry in the summer sun. The next you're back home, very possibly disappointed by any vacation weight gain and facing the prospect of the oncoming colder weather. It's enough to make anyone ditch their diet, grab the comforter and become one with the cookie jar. Read this article from Weight Watchers.com and get back on track.

Follow our 10 top tips to get back on track

1. It might seem obvious but you can avoid the post-vacation panic if you eat and drink sensibly while you're away. Eating well over summer is easy as you can always get access to low POINTS® value foods (sorbets, salads, exotic fruits etc.) and you'll also have lots of opportunities to earn activity POINTS values by swimming, walking and other outdoor activities.


2. 
   Your vacation feeling doesn't have to end the moment you walk through your front door. Make the most of the fading light by getting out and about. The exercise will not only burn calories but it will also keep you feeling cheerful and buoyant well after your vacation has ended.


3. 
   Same goes for food. Recreate some of the best meals of your trip at home. Buy the best fish you can afford or the leanest cut of meat, season well and grill over charcoal for the authentic alfresco taste. Serve with a crisp salad, juicy tomatoes and fresh herbs for a light, low POINTS value meal.


4. 
   Foods that make you feel full will stop you from overeating, even if you're suffering the back-to-work blues. Mix tastes, textures and temperatures to keep your palate entertained and opt for filling, slow-release foods such as brown rice, bananas, potatoes and lentils.


5. 
   Have a kitchen clear-out. Get back on track by clearing out the cupboards and fridge. Have an amnesty on naughty foods; don't feel guilty for having bought them, just trash them.


6. 
   Stock up on delicious fall foods. Swap out light summer herbs like basil and cilantro for woodsy rosemary, thyme and sage, and look for autumn apples and squash. Spend an afternoon with a cup of coffee and your favorite cookbooks, finding low POINTS value recipes for the forthcoming months. You could also cook a few meals in advance and freeze them.


7. 
   Anticipate any monthly milestones. Halloween, Thanksgiving and Christmas are just a few of the seasonal events that revolve around food. We've got lots of recipes for all these occasions so there's no reason you have to miss out on all the fun.


8. 
   Exercising in bad weather can be brutal. Keep on track with your fitness routine by investing in a new workout DVD or picking up second-hand copies from a thrift shop. If you don't feel like buying any DVDs, your local library and video store will have them to rent for a few bucks.


9. 
   Make sure you get enough sleep. Vacations, jet lag and getting back to work can all disrupt your sleep patterns leaving you tired and low. Tiredness is often a trigger for snacking and overeating, so make sure you get plenty of rest and the full eight hours.


10. 
    Stay positive! Your summer vacation may be over but each season has its own charm. Some of the nicest walking weather happens in the fall, with its clear skies and glorious colors, while winter is the perfect time to be sledging, skiing and building fires — all great fun activities which will earn you extra activity POINTS values!

College Cafeteria Choices

Food q&a: college cafeteria choicesBy Leslie Fink, MS, RD | www.weightwatchers.com

Q: I'm a college student. I know that I can lose weight while I'm home, but I'm afraid that once I return to the dorms, I'll gain all of the weight back from the cafeteria food! Any suggestions?

A: At first glance, the cafeteria might seem like a dieter's worst nightmare – cooked vegetables drowning in butter, main dishes that are heavy on cheese and meat, and an all-you-can-eat dessert bar. But if you take a look between the "lines," there are many healthier, weight loss-friendly options available. Some are obvious – like a turkey sandwich on rye – while others require a bit more creativity. In fact, I often mixed and matched ingredients from my college cafeteria's salad bar, deli bar, make-your-own potato bar and make-your-own stir-fry station to create tasty, nutritious meals. Here are a few of my tried-and-true recommendations:

Bean & Cheese Quesadilla. Top half a large tortilla with beans, diced tomatoes, chopped onions, salsa and a bit of shredded low-fat cheese or a slice or two of low-fat cheese. Fold in half, microwave until warm and enjoy.

Pasta Primavera. Microwave broccoli and mushrooms until warm. Combine with plain cooked pasta and tomato sauce; microwave until warm and sprinkle with grated Parmesan cheese.

Mexican Spud. Top a plain baked potato with mixed raw veggies, salsa and shredded low-fat cheese, or a slice or two of low-fat cheese. Microwave until heated through and the cheese is melted.

Super Salad. Combine mixed greens with tons of raw veggies (carrots, peppers, tomatoes, beets, etc.), torn turkey-breast slices or cubed tofu, beans (make sure they're not swimming in oil) and a splash of a reduced-calorie dressing. Top with a teaspoon or two of sunflower seeds for a bit of crunch and toss. No low-calorie dressings available? Make your own: Try three parts vinegar to one part oil and then season to taste with salt and pepper.

Snacks on the Go. Grab an apple, pear, orange – whatever is available – for dessert and for snacks later in the day. Load up on raw vegetable sticks from the salad bar for snacks, too. (Keep some small zip-close plastic bags in your knapsack.)

Two last issues to consider: Does your college have a fast food restaurant on campus? If so, low-fat subs are an easy option. Also, beware of lingering for hours in the cafeteria between classes — more temptations lurk that way (that's how I put on 15 pounds my freshman year!). So eat, socialize between bites, then take a stroll around campus to gab with your friends.

25 Little Tips for Big Weight Loss

Feel like you need a boost? Perhaps you've hit a plateau? Now is the perfect time to take stock of your life and to make some long-overdue changes. But adjusting eating and exercise habits can seem so daunting, it's no wonder that some of us never make it beyond the first day! So what's the best way to get started?

Check out this list of easy weight loss hints go get you back on track from Weight Watchers.com.

The surest way to succeed is making small changes. Think in terms of manageable baby steps, like swapping the half-and-half in your morning coffee for fat-free or low-fat milk. There are lots of little changes you can make—in your food plan and daily routine—that will add up to a lot of weight loss over the long haul.

Take a look at our 25 tips below for eating healthfully, fitting exercise into your busy day and revamping your daily routine. Start by picking five changes that you're sure you can tackle and practice them this week. Then try another five next week (click the 'print' link above to print this out for easy reference).

Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results—and a healthier new you!

1. Good things come in small packages.Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.

2. Get "water-wise."Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.

3. Herb it up.Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.

4. Slim down your soup.Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.

5. Doggie-bag that dinner.At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

6. Listen to your cravings.If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!

7. Ease your way into produce.If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.

8. Look for high-fat hints.Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

9. Don't multi-task while you eat.If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.

10. Taste something new.Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).

11. Leave something on your plate at every meal.One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.

12. Get to know your portion sizes.It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

13. Don't give up dips.If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.

14. Make a healthy substitution.Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

15. Bring lunch to work tomorrow.Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

16. Have some dessert.You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

17. Ask for what you need.Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.

18. Improve your treadmill technique.When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

19. Simon says... get fit.Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!

20. Make the most of your walks.If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

21. Shop 'til you drop...pounds!Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.

22. Walk an extra 100 steps at work.Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.

23. Brush your teeth after every meal and snack. This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.

24. Clean your closet.First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.

25. Take your measurements.You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

Powering through Plateaus

Is the scale at a standstill? Read this article from Weight Watchers.com and I am sure you will get some ideas on how to jump start your weight loss.

It's a phenomenon familiar to most people who've tried to shed excess pounds: You're close to your weight-loss goal, and suddenly the numbers on the scale refuse to budge.

You've hit a weight-loss plateau, and you're wondering what's causing the stall. Is there something you're doing (possibly unwittingly) to sabotage your own efforts? Or is it an inevitable physiological part of the weight-loss process?
The answer probably lies somewhere in between.

Ain't Misbehavin'?

As much as we may not like to believe it, our actions are probably at the root of most weight-loss plateaus. "Probably about 90 percent of our plateaus are due to 'loosening up,' meaning the half-hour walk, seven days a week becomes a 20-minute walk, four days a week," says Weight Watchers' chief scientist, Karen Miller-Kovach, MS, RD. "It's the little relaxing that does people in."
Before you start berating yourself, give yourself a break. Recognize that you may have gotten a little too comfortable with aspects of the program. But you can still keep moving toward your weight goal. Simply reaffirm your commitment to your weight-loss plan, and move forward. Try a new recipe, eat more fruits and veggies, or add some jogging intervals to your daily walk. By mixing up your routine, eating and exercise will be fresh and enjoyable again.

The Body at Work

Although less-than-faithful adherence to an eating and exercise plan is usually the culprit of a plateau, there are times when something going on within the body is causing the pounds to hang on.
According to Michael Lowe, PhD, professor of clinical and health psychology at Drexel University in Philadelphia, about one-quarter of the weight you lose is actually lean tissue. Lean-tissue loss means you burn fewer calories. "This effect is relatively minor, but combined with other factors, it can contribute to a plateau," Lowe says.
Lowe also points out that because pounds shed in the first few weeks of weight loss tend to be made up of about half water, people are often fooled into thinking they are reaching a plateau when, in fact, they're really just approaching a normal (read: slower) rate of weight loss.

Five Ways to Tip the Scale

The good news: Whether the cause is behavioral, physiological or both, there are steps you can take to move past a plateau. First, strengthen your resolve to keep losing, then:

1. Increase your physical activity.This may be the best way to get the weight off, according to experts. Look for simple ways to get more activity in: Take the family (or the dog) for an afternoon walk. Park the car farther away, or get off the bus a stop or two away from your destination.

2. Eat right and write. Research has shown that people routinely underestimate the number of calories they consume daily. Keep track of what you eat. Enjoy seeing that you've stayed within your POINTS® range for the day.

3. Eat fruits and vegetables.Fruits and vegetables are loaded with a variety of vitamin and minerals and are typically low in calories. Including them at meal time will help keep you satisfied and contribute to your health.

4. Spice things up. Forgo your usual turkey on rye for a more exotic water-packed tuna with dill and lemon juice on toasted pita bread. This might stimulate your taste buds enough to keep you satisfied.

5. Get busy. Join an after-work volleyball league, attend art openings or just chase your kids around outside. The less you're in the kitchen, the less tempted you'll be to eat.

Motivation

I believe this article will show you that you have all the tools you need to stay, get to your goals and maintain the. Now is won't work because you read it, you need to put it into practice.

Motivation - how to get it and how to keep it
www.weightwatchers.com

The single biggest impediment to reaching and maintaining your weight loss goals is lack of strong motivation. Motivation is a mysterious commodity. A small percentage of people seem to have motivation so strong and enduring, they never have to think about how to get it or how to keep it. But, for the majority of people, sustained motivation is elusive.
"The more clear you are on what you want, the more power you will have." --Source unknown

Motivation – how to get it
Motivation is a personal need, drive, or desire. No one can provide it – you need to search deep within to really understand what is important to you. Without strong motivators, food will win the battle. Your taste buds, the psychological, physiological, and social/cultural satisfaction of eating, all unite to keep you from your goals. Without strong motivation, losing weight and keeping it off may remain out of reach.
To start, think about..
What is important?
Why is it important?
What are you willing to do to achieve your heart's desire.
What do I want?People want to lose weight for a variety of reasons. Listed here are the general categories.
Health
Appearance
Self-esteem
Self-confidence
Energy
Self-control
Ability to engage in more physical activities
Social acceptance
Special occasions

Take a few minutes to think about what is really important to you in each of these areas. Some internal dialogue will be necessary. Write it down. Seeing it makes it more tangible.
Why do I want to _______?It's not enough to say, "I want to be a size 10." You need to understand why. You need to get to the emotion behind the desire. How do you feel when you are fat? Thin? Somewhere in-between? What does it really mean to you? What are the specific benefits or rewards? What are the consequences of not changing? What will be different? What will you be able to do that you can't do now?
Close you eyes. Imagine looking in the mirror when you reach your goal weight. What do you see? How do you feel? What are your wearing? How is life different?
This may seem like a lot of work, but can you risk not doing it?

What am I willing to do?It's important to know what you will or will not do to succeed. Are you willing to eat smaller portions, eat healthier foods, reduce high fat or sugary foods, or increase your activity levels consistently?
No one can answer these questions but you. If you are not willing to do what it takes, you won't achieve your heart's desires.

Motivation – How to keep it
You've got motivation now but will it remain constant? The answer is NO! Sustaining motivation takes some work.
Recognize and prepare for different phases of motivation
Phase 1: Enthusiasm and a strong vision. This gets you started but needs constant reinforcement.
Phase 2: Trial and error. Different avenues need to be tested, to see what works and what doesn't. During this phase you will experience success and failure. Acknowledge the successes and learn from the "failures." Bouncing back from perceived failure is crucial here.
Phase 3: Motivation ebbs. When it's high, you can overcome huge obstacles. When its low, everything may seem too difficult and not worth the struggle. This is a high-risk time. The symptoms of this stage can be anything from slipping back to old habits, finding excuses for not exercising, or doing and saying things to sabotage your success. When you feel motivation slipping, don't delay, enlist the aid of family or friends.

Reinforce the pros and challenge the cons.

Draw up a table similar to the one below.

Pros Cons

I feel more confident when I'm thinner. Diets are so boring.

Controlling food raises my self-esteem. I won't be able to eat out and I'll be hungry all the time.

I never succeeded before.


The pros need constant reinforcement. Think about them, write them down, and imagine them occurring.
The cons need to be challenged. They float around in your unconscious, sabotaging your efforts.

Let's work through a couple of examples:
"Diets have never worked for me before, so why should one work now?" That may be true, but why didn't they work? Maybe the timing wasn't right, the diet was too restrictive or you had lifestyle issues that took precedence.
Give yourself a break and think like Thomas Edison. He didn't see past attempts at inventing the light bulb as failures – he saw them as a 2,000-step process, leading to a successful invention.
"Diets are boring, I'll be hungry, I won't be able to eat out and I'll miss my favorite foods."
While it's true, you can't eat exactly the way you eat now, there is a wide variety of good tasting lower fat and lower calorie options at home and at restaurants. You just have to find ones that satisfy you. This con, like most cons are just excuses in disguise.

Plan your meals and activitiesPlanning meals and scheduling the day, time and duration of any exercise, will dramatically increase your success quotient. Success sustains motivation.
Mini-motivatorsSet reasonable, specific and measurable milestone goals. Each one achieved is a mini-motivator, supporting and sustaining you along the path to your final goal.
e.g. Goal: By January 21st, I will be eating 40 grams of fat per day.
Record and reward each success along the way, no matter how small you think it is. If you eat 90 grams of fat per day now and by January 21st you are eating 60 grams, acknowledge your progress. Don't beat yourself up because you didn't hit 40 grams. Perhaps the goal was not really reasonable. Set smaller incremental goals.
Acknowledge and revel in all achievements. The more successful you feel, the more successful you will be, the greater your motivation to continue.
Review and revise your goals. If, despite all your best intentions, you can't achieve some of your goals, set slightly lower, more reasonable ones. Motivation increases as tangible results are attained.

Share your goals, get supportEnlist the aid and support of family and friends. Share your goals with the positive and supportive people are in your life. Talk to them about your goals and obstacles. Share your successes. The more committed you are to yourself and others, the more likely your perseverance. Avoid telling anyone who is likely to dismiss or deride your efforts.

Find a role modelFind people who overcame the odds. Find out what they did to achieve success. Have the attitude, "If they can do it, so can I."
Positive reinforcement worksKeep track of your progress. Rate yourself weekly, on a scale of one to ten. Set a goal to increase your ratings each week.
Set up a schedule for earned non-food rewards. Think of these as bonuses, prizes or incentives for a job well done. The key here is that the goals have to be meaningful and not something you give yourself on a regular basis. The only way to obtain these incentives is to achieve a goal. This sets up an inner drive, motivating you to succeed. These rewards do not have to be material. It can be something as simple as giving yourself an afternoon off from shopping or cooking. Non-material rewards may be more effective in conditioning a behavior, as material rewards seem to lack impact over time.

Can you change your ways?

Do you believe you cannot change? Do you sometimes feel kind of "I'll give another try but I know I failed before?" Well, let me tell you that it happens to all of us at some point until we discover a different way of doing things. It might not be easy at the beginning but it is possible and the key is making your changes a habit and this only happens by repetition. Here are some ideas from an article that Carol Cambo wrote in Weight Watchers.com.

"Change isn't always easy, but it is possible. Follow our guidelines to start making improvements in your routine.
We are creatures of habit, but change is possible if you have the desire. Motivation for self-improvement stems from caring about yourself. It's easy if you open up to the idea of change and stay focused on the positive end result. Here are some tips to affect lasting change:

Know yourself.

When people make behavioral changes without identifying their motivations, behaviors are less likely to stick. Think about what you want to change and why. Write it down in the form of an affirmation and frequently say it out loud.

Make a plan.

Outline incremental, achievable goals and build in rewards along the way. Measure your progress. "When it comes to losing weight, one of the most effective methods is self-monitoring," says psychologist and weight-loss researcher Daniel Kirschenbaum, PhD, director of the Center for Behavioral Medicine and Sport Psychology in Chicago. "Systematically observing and recording target behaviors, such as reduced calorie and fat intake and increased daily exercise, helps you stay on course."

Create an environment for success.

If you want to eat better, rid your cupboards of tempting foods and keep healthy snacks on hand. To exercise more, make sure your workout gear is always clean and put it where you can see it. To facilitate self-monitoring, keep a journal and pens readily available.

Swap bad for good.

Our bad habits fill a need. As you break old patterns you still need a way to meet these needs. Identify what the payoff is for the bad behavior and find a positive way to meet it. If you overeat when you're tired or stressed out, try napping, reading or going for a walk instead. If you rely on high-calorie takeout to save time, prepare a healthy meal instead but use paper plates to cut down on cleanup time. Or learn what you can order that won't throw you off track.

Join forces.

Numerous studies have shown that if you partner up with one or more people with similar goals, you'll be more likely to achieve them. Find people to share your experiences with. Look for other opportunities, such as enlisting a friend for regular walks or trips to the gym.

Strategize for relapses.

If you have a plan for how to deal with failure, you'll spend less negative energy on the relapse and be able to get back on track.

Summer Shape-up

Great ideas from Weight Watchers.com

Summer's the time for the year's hottest activities.
It's almost summertime and, as the lyrics go, "...the livin' is easy." But you needn't put exercise on hold just because the temperature is up. Summer is a great season to get in shape.Make your mantra "fun in the sun," because the more you enjoy yourself, the more likely you'll be to make exercise a part of your life.

So shut down the treadmill, slather on the sunscreen and get going. Here are some hot ideas:

Keep the beat.

Summer dancing is a great way to get in shape. You can find every kind of class, from belly dancing, tap and salsa to ballroom and swing. Check the newspaper classifieds, Yellow Pages or postings on local bulletin boards.

Go berry picking.

Stop, stoop and fill your basket with low-calorie, all-natural berries. There are pick-your-own blueberry, raspberry and strawberry stands in most rural areas. Check with the local chamber of commerce for a list of picking possibilities.

Head to the beach.

Why not put on a big straw hat and go for a stroll? You'll hear the surf, see the sights and tone your calves and thighs. Or get some friends together for a challenging game of beach volleyball.

Join a team.

Even if you're not a super jock, summer sports can be fun. There's probably a volleyball, tennis or softball team to match your ability. And the more you put your spirit into the competition, the more calories you'll cut. Check with your YMCA or community center for a list of local teams.

Aquacise.

Do aerobics in the pool, either alone or in a group. Try a half hour of jumps, sidekicks, knee lifts or simply walking in the pool. For added resistance, use water noodles or water weights.

Bonus: When you exercise in the water, you don't have to worry about stressing your joints. If you're interested in a class, check your public pool, spa or YMCA programs.

Commune with nature.

Bird watching, walking through the woods, visiting the zoo or botanical gardens. Not only do they offer you the chance to exercise but they also encourage your spirit to soar.

Rely on your personal power.

While the weather is warm, you can run your errands with your own energy. Instead of going to the store in your car, walk or bike to your destination.

Summer Smarts

But no matter which summer calorie-burner you choose, use precautions to safeguard your health in the heat:

1. Take your pulse.

In the heat, your heart rate may increase. Slow the intensity of your exercise routine if your pulse races above a comfortable range.

2. Watch the clock.

Stay indoors or in the shade during the hottest time of the day (between 11 a.m. and 2 p.m.).

3. Drink up.

Take in plenty of liquids—especially water. Begin with 8 to 16 ounces at least 15 minutes before your workout, then drink regularly while you're exercising. Make sure to carry a full bottle of water with you everywhere, and avoid caffeine: it can contribute to dehydration.

4. Be flexible.

On days when the temperature is soaring, choose an air-conditioned indoor exercise routine.

Benefits of fruits and vegetables by color

Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Orange and Yellow fruits and vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Fruits and Vegetables by color

My heart loves healthy foods

Great article from Weight Watchers.com.

Foods rich in antioxidants may protect the health of your heart. Here are 9 delicious ways to add them to your diet.
Antioxidants. Free radicals. If it sounds like a revolution, well, it is, and it's getting duked out right now in your body. But it's a revolution for a good cause—your health—and one you are destined to win by tweaking your dietary food choices.

Research suggests that adding antioxidants—found in fruits, vegetables and grains—to your diet is well worth it. Antioxidants may help stave off heart disease, diabetes and stroke. On top of that, some studies indicate that antioxidants may even delay the onset of many age-related diseases.
How do antioxidants work? In short, they stop free radicals, or oxidants, from traveling through your body and ravaging your cells. Free radicals are molecules created when molecules are oxidized, or lose electorons.
To visualize how an antioxidant protects your cells from the negative effects of free radicals within your body, just think of how certain foods "oxidize" when they hit the air, such as when you peel an apple and it starts to turn brown. Or, how an avocado darkens and changes to an unappetizing color once it's skinned. In the body, oxidation can produce free radicals which can in turn cause the same damage to your cells. Antioxidants protect your cells from this damage.
The main antioxidants are Vitamins E and C, beta-carotene and the trace metal selenium. Your body does not manufacture these nutrients, so they must be added through diet, from foods such as fresh vegetables like kale and spinach; fruits such as blueberries and blackberries; and whole grains including barley, rye and oats.
Increasing your antioxidant intake can be as easy as adding a tomato to your morning omelet, a sweet potato to your dinner or tossing broccoli into your lunchtime salad. Try these nine tasty tips:
1. Add fruit to your morning cereal. Blueberries, cranberries, raspberries and strawberries are packed with antioxidants. Not a cereal eater? Whip up a yogurt and milk smoothie and toss in some berries.
2. Follow the rainbow. Dorothy might be disappointed that the pot at the end of the rainbow is filled with colorful fruits and vegetables. Then again, she might get over it once she learned how rich in nutrients varied colored foods are. So rather than use chips to dip into your salsa or hummus, try cherry tomatoes or sliced yellow, red or green peppers.
3. "An apple a day…" There's some truth to this old axiom. Apples contain vitamin C and other antioxidants, but be sure to eat the peel, as that's where most of the nutrients are found.
4. Bring on the tomato sauce. Cooking tomatoes slowly releases their antioxidant power, so go ahead and make a sauce. But don't limit your options. Tomato sauce goes well over more than just pasta. It adds a twist to cooked vegetables, vegetarian or meat "burgers", and potatoes.
5. Sip green tea. Tea contains catechins, which are antioxidants. Research shows that green tea has the highest amount of catechins, possibly because it is less processed than black tea. That said, one study showed that steeping either green or black tea for about 5 minutes released over 80 percent of its catechins.
6. Eat your cereal. Fortified cereals and whole grains, especially wheat germ, are rich in Vitamin E. Toss some sliced apricots on top and you're good to go.
7. Say yes to nuts. Vitamin E is also found in nuts and seeds. Reach for a handful of almonds or walnuts rather than a candy bar when your energy dips.
8. Juice it. Squeeze fresh orange juice for a real treat in the morning. Kiwi and strawberries are also rich in Vitamin C, and are easy to snack on.
9. Eat your broccoli.If broccoli isn't your thing, add spinach or green peppers to your salad. Kale and cabbage also pack a punch of Vitamin C.

About Fruits and Vegetables

Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.
Fiber
Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease.
Excellent vegetable sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes
Folate*
Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect.
Excellent vegetable sources: black eyed peas, cooked spinach, great northern beans, asparagus
Potassium
Diets rich in potassium may help to maintain a healthy blood pressure.
Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice
Vitamin A
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage
Vitamin C
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.
Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower

Good sources: These foods contain 10 to 19 percent of the Daily Value per reference amount.Excellent sources: These foods contain 20 percent or more of the Daily Value per reference amount.