This weekend needs to come really fast. Anyone else feel the same?

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Fruit Desserts That Keep You Slim

These recipes are so yummy, you can't tell they're low in calories. Plus, they star some of the most nutritious fruits around.

Roscoe Betsill

Admit it. It's easier to find room for dessert than for the five servings of produce you should be eating daily. But there is a way to satisfy your sweet tooth and your nutritional needs: Have fruit for dessert. "Not only are fall fruits rich in immunity-boosting vitamin C, they're also high in fiber, which lowers cholesterol and helps keep you full," says Susan M. Kleiner, Ph.D., R.D., author of The Good Mood Diet. And unlike recipes for cookies or chocolate cake, fruit desserts typically use less sugar and have fewer calories because the main ingredient is naturally sweet. Still need proof that a healthy and decadent dessert isn't a half-baked idea? Dig into these tasty treats

Serves: Prep Time: Cook Time: Nutrition Score per serving: (¾ cup): 232 calories, 8 g fat (28% of calories), 2 g saturated fat, 43 g carbs, 2 g protein, 3 g fiber, 27 mg calcium, 1 mg iron, 18 mg sodium

Pear and Cranberry Crisp Topped with a little lowfat vanilla ice cream, this makes a festive Thanksgiving dessert. Ingredients Topping ½ cup old-fashioned oats 3 tablespoons light brown sugar ½ teaspoon cinnamon 1 tablespoon butter 1 tablespoon honey 2 tablespoons canola oil 2 tablespoons whole-wheat flour Filling 2 pounds firm but ripe Bosc pears, peeled and cut into ¼-inch slices 1 cup fresh cranberries 1 tablespoon lemon juice 1 tablespoon crystallized ginger, finely chopped 1 tablespoon light brown sugar 1 teaspoon whole-wheat flour Cooking spray Directions Preheat oven to 350°F. Spray an 8-inch square baking dish with cooking spray. In a medium mixing bowl, combine topping ingredients; mix with a fork until crumbly. Set aside. For the filling, combine the pears, cranberries, and lemon juice in a large bowl. Add the ginger, sugar, and flour and toss to combine. Transfer the pear mixture to the prepared baking dish and top with crumb mixture. Bake for 35 to 40 minutes until the fi lling is bubbly and the topping is a golden brown. Cool for at least 15 minutes before serving, or cool completely and serve later.

Serves: 6 Prep Time: 30 minutes Cook Time: 30 minutes Nutrition Score per serving: (1 slice): 197 calories, 7 g fat (32% of calories), <1 g saturated fat, 32 g carbs, 3 g protein, 2 g fiber, 19 mg calcium, 1 mg iron, 64 mg sodium

Apple-Walnut Strudel Phyllo dough is sold frozen. Defrost it in the package overnight in the refrigerator for best results. Ingredients 3 medium Golden Delicious apples, peeled and diced into ¼-inch cubes ½ cup apple juice ¼ cup apricot spread (100 percent fruit) 1 teaspoon lemon juice 2 tablespoons currants ½ cup walnuts 2 tablespoons sugar ¼ teaspoon cinnamon 4 sheets of phyllo dough (13 x 17 inches), thawed Butter-flavored cooking spray Powdered sugar for dusting Directions Preheat oven to 400°F. In a medium nonstick skillet, combine apples, apple juice, apricot spread, lemon juice, and currants. Cook over medium heat for 10 minutes, until liquid is absorbed and apples are tender. Remove from heat. Combine the walnuts, sugar, and cinnamon in a small food processor and pulse until finely ground. Lay the phyllo sheets on a flat tray and cover with a piece of plastic wrap to keep them from drying out. Remove one sheet of dough at a time, keeping the rest covered, and place on a work surface with the short end facing you. Spritz the sheet with cooking spray and sprinkle with 2 tablespoons of the walnut mixture. Repeat the layering with the next three sheets of phyllo. Spread the apple filling over the pastry, leaving a 2-inch border at the top and bottom and a 1-inch border on the sides. Fold the bottom border over the filling, and roll up the pastry like a jelly roll. Place the strudel on a baking sheet with the seam down. Spray with cooking spray and top with the remaining walnut mixture. Put strudel in the oven and bake for 15 minutes. Reduce heat to 350°F and bake for another 15 minutes, until nicely browned. Remove from oven and cool for at least 15 minutes before slicing, or cool completely and serve later. Dust lightly with powdered sugar at serving time.

Serves: 6 to 8 Prep Time: 40 minutes Cook Time: 20 to 25 minutes Nutrition Score per serving: (¾ cup): 317 calories, <1 g fat (2% of calories), <1 g saturated fat, 47 g carbs, 6 g protein, <1 g fiber, 461 mg calcium, <1 mg iron, 67 mg sodium

Basmati Rice Pudding with Oranges Using condensed milk gives this pudding a creamy consistency without adding any fat. Ingredients ¾ cup basmati rice or any long-grain white rice 3 large navel oranges ½ vanilla bean, split in half lengthwise 4 cups fat-free evaporated milk ¼ cup lowfat sweetened condensed milk 4 tablespoons sugar 2 tablespoons chopped pistachios (optional, for garnish) 2 tablespoons pomegranate seeds (optional, for garnish) Directions In a heavy 2-quart saucepan, boil 2 cups of water. Add the rice, cover, and reduce heat to a simmer. Cook for about 20 minutes until the rice is tender and most of the water has been absorbed. Meanwhile, finely grate 1 teaspoon of zest from one of the oranges; set aside. Halve that orange and juice it; reserve the juice. With a sharp knife, peel the remaining 2 oranges, removing the pith (white part). Cut sections between the membranes. Set aside. When the rice is tender, add ½ cup of the orange juice, orange zest, vanilla bean, evaporated milk, condensed milk, and sugar. Cook over medium heat, uncovered, stirring frequently until it has a creamy consistency, 20 to 25 minutes. Remove the vanilla bean and divide the rice mixture among bowls to serve warm, or cover and refrigerate to serve chilled. At serving time, garnish each portion with a few orange sections, pistachios, and pomegranate seeds, if desired.

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HG's Crunchtastic Supreme Crunch Time! Taco Bell's Crunchwrap Supreme may look cool, but trust us, it's a nutritional mess. Our swap has less than half the calories (WAY less!), a teeny tiny fraction of the fat, and ALL the cuteness (and deliciousness) of the real thing. Check it out... Ingredients: 1 La Tortilla Factory Whole Wheat Low-Carb/Low-Fat Tortilla; Large** 3 baked corn tortilla chips (like Guiltless Gourmet's Yellow Corn Tortilla Chips) 1/3 cup frozen ground-beef-style soy crumbles (like Boca Ground Burger or Morningstar Farms Meal Starters Grillers Recipe Crumbles) 1/4 cup shredded fat-free cheddar cheese 1/4 cup shredded lettuce 1/3 tomato, diced 1 tbsp. fat-free sour cream 1/2 tsp. taco seasoning Directions: Combine frozen soy crumbles, cheese and taco seasoning in a small microwave-safe bowl. Heat in microwave for 30 seconds. Warm tortilla for a few seconds in the microwave (making it easier to fold without ripping), and then lay it out on a flat surface. Place the soy crumble mixture in the center of the tortilla. Flatten the mixture into a circle, keeping it about 2 inches from the edge of the tortilla. Next, layer the tortilla chips on top of the soy crumble mixture. Evenly top with sour cream, lettuce and then tomato. FOLDING INSTRUCTIONS: Starting at the bottom of the tortilla, fold edge up to the center of the tortilla. Then going around the edge of the tortilla, repeatedly fold overlapping sections to meet the center, for a total of about 6 folds (until filling is completely enclosed). In a pan sprayed with nonstick spray, over medium heat, carefully place the folded tortilla in the center of the pan (folded side down). Heat for 3 - 4 minutes. Carefully flip the wrap with a spatula and heat for another 30 seconds. Enjoy! MAKES 1 SERVING Serving Size: 1 Crunchtastic Supreme (entire recipe) Calories: 210 Fat: 4.5g Sodium: 868mg Carbs: 32g Fiber: 16g Sugars: 2g Protein: 25g POINTS® value 4* Taco Bell’s Crunchwrap Supreme, Regular Style Sucker Crunch! At Hungry Girl we believe honesty is the best policy, so we need to admit that we've had a food crush on the weird-looking Taco Bell Crunchwrap Supreme since we first saw it on TV. In fact, we were completely mesmerized by the clever folding technique and intrigued by the array of delicious-sounding ingredients they stuff into this pound-packin' polygon. A soft tortilla filled with seasoned beef, cheese, a crunchy tostada shell, sour cream, lettuce and tomatoes sounds soooo delicious. But is it worth the 560-calorie, 24-gram-of-fat price tag? Uhhh, we think NOT. And don't think ordering it "Fresco Style" will save this fatty flop -- that version still packs in 17g fat and 470 calories (POINTS® value 10*). Lucky for us (and you!), we've whipped up a super-easy swap to kick that Crunchwrap craving. And the best part is, you don't have to be an origami expert to fold the thing -- we promise. So skip TB's version, and wrap up your own at home. Don't be lazy -- DO IT! Serving Size: 1 Crunchwrap Supreme Calories: 560 Fat: 24g Sodium: 1,430mg Carbs: 68g Fiber: 5g Sugars: 7g Protein: 17g POINTS® value 12*

**Be on the lookout for this tortilla's new packaging. It'll say La Tortilla Factory Smart & Delicious Tortillas, Low Carb High Fiber (Large).

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THE WEIGHT OF HER EXPERIENCES

By Samantha Dunn

Andriette Ward once topped the scales at 290 pounds. Today she's a physician who educates overweight children about the health risks of obesity, bringing a lifetime battle with her own fears, fantasies, and food appetites to the table.

The patient in the waiting room is 16 years old and weighs 500 pounds. Each morning his mother drives him to Jack in the Box for breakfast. At the vending machine in the hall of the Los Angeles health clinic, she buys him candy to tide him over for the 15-minute wait to see the doctor. Yet he is still hungry. He is always hungry.

If anybody is qualified to help this boy, it's Andriette Ward, MD, a pediatric obesity specialist at Childrens Hospital Los Angeles. She works at two Los Angeles-area clinics in addition to her academic research, which is devoted to unraveling why so many children today are fat, and why so few succeed at losing weight. When she speaks on these issues—the childhood obesity epidemic, the rising rate of type 2 diabetes, why the current medical treatments are about as effective as using a squirt gun to stop a forest fire—it's with all the passion of an Evangelical.

Obesity issues are not merely academic for Ward, 41. She has struggled to lose 100 pounds over the past four years. And at 5'2" and 190 pounds, she's still working on losing more.

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Q & A

Fresh vs. Frozen Vegetables

Are we giving up nutrition for convenience? The answer may surprise you.

Americans typically eat only one-third of the recommended daily intake (three servings instead of nine) of fruits and vegetables, so if you’re in a bind, a vegetable in any form is better than no vegetable at all.

And as winter approaches, fresh produce is limited—or expensive—in much of the country, which forces many of us to turn to canned or frozen options. While canned vegetables tend to lose a lot of nutrients during the preservation process (notable exceptions include tomatoes and pumpkin), frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas. Why? Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.

While the first step of freezing vegetables—blanching them in hot water or steam to kill bacteria and arrest the action of food-degrading enzymes—causes some water-soluble nutrients like vitamin C and the B vitamins to break down or leach out, the subsequent flash-freeze locks the vegetables in a relatively nutrient-rich state.

On the other hand, fruits and vegetables destined to be shipped to the fresh-produce aisles around the country typically are picked before they are ripe, which gives them less time to develop a full spectrum of vitamins and minerals. Outward signs of ripening may still occur, but these vegetables will never have the same nutritive value as if they had been allowed to fully ripen on the vine. In addition, during the long haul from farm to fork, fresh fruits and vegetables are exposed to lots of heat and light, which degrade some nutrients, especially delicate vitamins like C and the B vitamin thiamin.

Bottom line: When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.

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SEVEN STEPS TO WEIGHT LOSS

Seven Steps to Permanent Weight Loss

NEW! Excerpted from The EatingWell Diet Book. 

The EatingWell Diet is a comprehensive plan designed to help you lose weight safely and permanently. At the core of the plan are seven essential steps—each the result of cutting-edge research, put into practice in real people’s lives. They’ll work for you too!



Step 1. Make Sure You’re Ready for Change
Are you ready to lose weight?

Step 1. Make Sure You're Ready for Change

NEW! Excerpted from The EatingWell Diet Book. 

Step 1. Make Sure You’re Ready for Change
Are you ready to lose weight? Take a moment to assess what you’ll gain by losing weight, and the sacrifices you’ll need to make. Weigh the balance to make sure you’re ready to commit before you start.

This Pluses & Minuses checklist (click to download pdf) will help you get started.

READY-FOR-CHANGE CHECKLIST (+) LIST PLUSES: What will you gain by losing? (-) LIST MINUSES: What will you sacrifice? WEIGH THE BALANCE. More details and worksheets in The EatingWell Diet

Step 2. Set Goals
The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you.

Step 2. Set Goals

NEW! Excerpted from The EatingWell Diet Book. 

Step 2. Set Goals
The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you. Sketch out a long-term goal, based on a healthy weight range. Start with this Body Mass Index chart (click to download pdf).  Don't forget to read "What Does Your BMI Mean" at the bottom of the page. 

Next, calculate your current calorie needs, or weight-maintenance number, then subtract 500 or 1,000 calories each day to determine your daily calorie goal. This Goal Setting worksheet (click to download pdf) will help you compile the information.

You’ll get the most out of your goals if they are realistic, specific and measurable. Remember to reward yourself when you achieve them (but not with food!).

Revise your goals regularly to keep yourself challenged.

CALCULATE YOUR CALORIE GOAL YOUR CURRENT WEIGHT X 12 = calories needed to maintain your weight To lose 1 pound/week: Cut 500 calories/day To lose 2 pounds/week: Cut 1,000 calories/day

Step 3. Track Yourself
Self-awareness is self-motivation; by keeping track of your behavior, you motivate yourself to change by becoming more accountable.

Step 3. Track Yourself

NEW! Excerpted from The EatingWell Diet Book. 

Step 3. Track Yourself
Self-awareness is self-motivation; by keeping track of your behavior, you motivate yourself to change by becoming more accountable. Create a weight tracker to stay on top of your progress and keep yourself motivated. Our pdf Weight Tracker chart (click to download pdf) will help you put your progress in perspective.

Keep a food diary to record the foods you eat each day—this self-awareness will help you eat less. Our Food Diary (click to download pdf) will help you track your daily intake to see if you are achieving your goals.

Start an Activity Log (click to download pdf) to help you make a conscious effort to build more activity into your days. Give yourself credit for being active, and each activity adds up!

Weigh yourself right

Since your weight can fluctuate greatly from day to day, it’s not important to weigh yourself daily—but some people find it easier to remember that way. Try to do it at the same time of day, with the same amount of clothing.  Make sure your scale is calibrated (reads “0” when no one stands on it) and is on a completely flat surface.

Do I have to write everything down?

Yes, keeping a food diary takes time, especially when you’re learning the ropes. But it really works: studies show that people who keep food diaries tend to lose more weight and keep it off longer than those who don’t. We consider a food diary essential to the EatingWell Diet.

If you’re balking, you’re probably someone who will benefit most from this kind of approach. It might be the first time you’ve stepped back to look at your daily eating behavior. You might be amazed at what it shows you about yourself! 

Diary keeping gets easier over time as it becomes instinctive.

KEEP A DIARY List what you eat and how much. Be specific. Write it right after you eat (or you will forget). Record calories and keep a running tally.

Step 4. Eat Mindfully
Healthy eating means getting a variety of foods in moderation—not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences.

Step 4. Eat Mindfully

NEW! Excerpted from The EatingWell Diet Book. 

Step 4. Eat Mindfully
Healthy eating means getting a variety of foods in moderation—not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. The EatingWell Diet is full of tips on how to make wise food choices. We even break it down by major food groups.

Want an easy way to eat? Just divide your plate into three sections: 1/2 = vegetables,1/4 = whole grains and 1/4 = lean protein. Try to make most of your meals (lunch and dinner, anyway), follow that pattern, and you’ll be eating healthier and leaner.

Quick check—is your eating plan healthy?  We’ve included 5 categories of foods we consider critical to any healthy eating pattern, with check-off boxes corresponding to each.  If you check off all the boxes daily, you’ll have eaten wisely and well.

Take on the challenges:

• Coping with holidays and parties. Many of these celebrations center on tempting foods and drinks—but with a game plan, you’ll be able to relax and enjoy them.
• Traveling lean.  When you’re on the road, it’s easy to leave your healthy intentions behind. Here’s how to plan ahead so that you’re not sidetracked.
• Navigating restaurants.  Americans spend more than half of their food dollars in restaurants—places where the main goal is to get you to eat more. As always, a well thought-out plan is essential.
  

EAT JUST ENOUGH 1 --- 2 --- 3 --- 4 --- 5 As you eat, EVALUATE YOUR HUNGER ON A SCALE OF 1 TO 5 with 1 being "ravenous" and 5 being "stuffed." Stop eating when you've reached 3 or 4.

Step 5. Commit to Move More
Exercise makes weight loss much easier—but more important, people who move more are more likely to keep the pounds off. No matter where you’re at now, you can become “an exercise person.”

Step 5. Commit to Move More

NEW! Excerpted from The EatingWell Diet Book. 

Step 5. Commit to Move More
Exercise makes weight loss much easier—but more importantly people who move more are more likely to keep the pounds off.  No matter where you’re at now, you can become “an exercise person.”

It’s all good: lifestyle exercise vs. programmed exercise.  These two types of activity help you burn calories. While it’s important to get as much as you can in both categories, focus on making room for programmed activity daily. That way it will become a habit more easily.

Burning calories. Exercise is a terrific way to burn off calories—and knowing how much you’re burning is a great motivator.  Use our Calories Burned chart Calories Burned chart (click to download pdf) to determine how many calories you burn off with the moves you make daily.  For example, walking or running is equal to 100 calories burned.

What about strength training?  These types of exercises involve using your muscles to push or pull weight. They help you rev up your metabolism and produce satisfying results pretty quickly. You don’t need to be a body-builder, either! 

Track yourself to know yourself. Take a few minutes to write down—and give yourself credit for— any heart-pumping activity you do, in your Activity Log.

BURN IT OFF Aim to burn at least 1,000 calories/week—the equivalent of walking or running 10 miles. SEDENTARY NOW? Start at 250 calories, then increase the total by 250 calories every two weeks.

Calorie Burning Rules of Thumb (not exact, but easy to remember):

• Walking or running one mile is equal to 100 calories burned.

• Riding a bike for the same amount of time it takes you to walk one mile burns about 100 calories.

Can I eat more if I exercise more?

It’s motivating to know how many calories exercise burns off—but try not to think of exercise calories and food calories as trade-off items. Doing this can lead to some pretty silly bargaining, such as: “If I eat 3 miles, I can eat another doughnut.”

Besides, most of us—even dietitians!—underestimate how many calories we eat. Think of daily exercise as a way to compensate for those overlooked calories.

Step 6. Get Support
Losing weight is challenging—we can’t expect to do it alone. As you make your way through losing weight, you’ll need to cultivate a network of friends, family, coworkers, professionals and like-minded dieters.

Step 6. Get Support

NEW! Excerpted from The EatingWell Diet Book. 

Step 6. Get Support
Losing weight is challenging—we can’t expect to do it alone. As you make your way through losing weight, you’ll need to cultivate a network of friends, family, coworkers, professionals and like-minded dieters. Use our Call the Troops worksheet(click to download pdf) to think about the support you’ll need and where you’ll find it. 

Know your saboteurs. Some people, unintentionally or otherwise, might try to derail your weight loss plans—like the spouse who buys your favorite flavor of ice cream. Many times these so-called diet “saboteurs” really don’t mean harm, but some truly might not want you to lose weight. Heres how to face saboteurs.

How to face saboteurs
Don’t wait to take action: talk about it. Let your suspected saboteurs know how their actions affect you. Chances are they’re clueless. Talk it over and work out a solution you can each live with.  But if you find your loved one isn’t truly behind you, look elsewhere for support.  Click on find a cheerleader to rally your own. 

FIND A CHEERLEADER List at least 2 or 3 people you can call on when you need: EMOTIONAL SUPPORT: Encouragement when you're frustrated or tempted, companions for celebrating success. PRACTICAL SUPPORT: Exercise buddies, healthy-food shopping companions, child-care or housekeeping help.

Support yourself 
How do you encourage yourself toward your goals? Are you a “cheerleader” who treats yourself with love and kindness, cheering victories, forgiving slip-ups—or a “bad coach” who prods with negative thoughts and berates you if you don’t perform perfectly?

Your internal thoughts can have a huge impact on your progress. Without the support of your most important champion—yourself—it’s easy to feel demoralized and give up. Think of how you might offer positive words of encouragement to someone else, then use the same language on yourself. It works! See “Rewrite your script,”



Step 7. Have a Long-Term Plan
As you reach your weight-loss goals, you’re ready for the final step: creating a long-term strategy that will help your successes stick.

Step 7. Have a Long-Term Plan

NEW! Excerpted from The EatingWell Diet Book. 

Step 7. Have a Long-Term Plan
As you reach your weight-loss goals, you’re ready for the final step: creating a long-term strategy that will help your successes stick. You’ve come a long way—but know that you will have lapses. Everyone does! The key is to get back on track quickly, and move on. Use our Long-Term Success Plan worksheet to help you anticipate and plan for setbacks. Revise it regularly.


Learn to recognize the lapse-relapse-collapse cycle—and nip a lapse in the bud before it derails your weight-loss plans.Try designating a “red-flag” weight – say, 3 to 5 pounds above your idea weight goal. If you see that weight on the scale, consider it a signal that you need to act immediately. See our Back on Track worksheet for ideas.

 

How To Stop A Binge: 3 Questions to Ask Yourself 1) Am I truly hungry? If you’re not, wait 20 minutes and ask yourself again. 2) Has it been more than 3 hours since I last ate? (If not, it’s probably emotional, not physical hunger) 3) Can a small snack, like a handful of grapes and a few peanuts, tide me over until the next meal?

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Thanks for coming everyone! Leave comments & subscribe!

Hello everyone =] If you're new to this site, let me take the time to introduce myself again. I'm Mish. I created this site about a year and a half ago as a haven for healthy eating and weight loss. I noticed the trend of "ana" sites on xanga promoting bad habits and I wanted to make something to counteract that. I never ever have or will promote eating disorders so please don't spread that kind of content on my site. I do, however, support anyone who has an eating disorder and wants to find healthy alternatives to what they're doing now. I want to help you all, so just take a look around my site because it's loaded with information from many valid sources as well as myself. Enjoy!

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Have You Tried Pilates?

"Based on the century-old teachings of Joseph Pilates, this artful discipline can improve your posture and increase flexibility and stamina. The elegant and flowing movements of Pilates isolate core muscles and are well suited for people of all ages and fitness levels."
-www.gaiam.com

I love pilates. I have a few DVDs that I like to do. If you've got a free space and a TV/DVD player, I would suggest splurging on one. Here are a few you might want to try:

Pilates Core Challenge DVD  New
by Gaiam

An accelerated core-focused Pilates program designed to tone and sculpt the abs and entire body. Features award winning instructor Ana Cabán. Audio track can be played in english or spanish.

Purchase

Quick Start Pilates for Weight Loss DVD  New
by Gaiam

Get a Pilates body easier than ever — with a Pilates workout that focuses more on the core to kick-start metabolism. This 30-minute power-Pilates program encourages faster results with a minimal time commitment to workouts — and with the same healthful, lifelong-lifestyle approach as other Gaiam workout programs. DVD audio track can be played in english or spanish.

Includes BONUS audio CD and exclusive online access to a 64-page weight loss/nutrition guide with "power tips" for weight loss success.

Purchase

Pilates for Beginners  
by Gaiam

Pilates is the fastest growing fitness trend - and it's no wonder: Pilates produces visible and lasting results. Learn the basics of this popular workout in Pilates for Beginners with certified fitness instructor and master Pilates trainer Jillian Hessel, who grounds you in pre-Pilates fundamentals and then incorporates them into classic Pilates mat work. Beginner's modifications allow you to work at your own pace to achieve a strong, sleek, more flexible body. Deluxe DVD with chapter menus includes three workout levels with beginner's modifications and instructor interview.

Purchase

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Survive the holidays without damaging your diet.

When the winter holidays arrive, sometimes there's no way to avoid being stuck in the house with lots of family and friends — and food everywhere. Here's how to cope:

2. Appoint yourself activity director. Take the lead in suggesting non-eating activities that the family can do together, from playing Scrabble or charades to building a snowman.

3. Grab a water bottle. When there are lots of high-calorie beverages around, it helps to have an alternative. Keep a glass or bottle of water handy.

4. Keep "free" snacks and beverages on hand. Satisfy your munchies with very low-calorie treats like carrots, celery, sweet peppers, sliced jicama, and diet drinks. That way you won't have to rely on your willpower to steer clear of all those diet-busting rich foods.

5. Be helpful anywhere but in the kitchen. This is a tough one, especially if you're at the in-laws' house. But it's easy to nibble when you're surrounded by food preparation. Volunteer for other duties: cleaning up, setting the table, being bartender, running errands — anything that doesn't involve food.

6. Get lost. If the sight and smell of all that food become just too much for you, excuse yourself and get out of the house. Take a stroll or go for a drive.

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HOW MANY CALORIES ARE IN THAT SLICE OF PIE?
-Shape Magazine

No one should be obsessing about calories on Thanksgiving Day-- it's just one meal, after all. But that doesn't mean you can't make healthier choices as you indulge. Take dessert, for example: There can be up to a 200-calorie difference depending on the variety of pie you pick.

Apple Pie

450 Calories
21g Fat
7g Saturated Fat

Skip the lattice top (do you really need two layers of crust?) and you'll save about 75 calories per slice.

Cherry Pie

486 Calories
22g Fat
5g Saturated Fat

Tart cherries, the ones commonly used in pie, are especially rich in disease-fighting antioxidants.

Mincemeat Pie

477 Calories
18g Fat
4g Saturated Fat

American versions of this British favorite are often 3x larger. Scale back and have a sliver.

Pecan Pie

503 Calories
27g Fat
5g Saturated Fat

If you're craving pecans, pass the pie and enjoy 19 nuts for less tahn 200 calories and 20g fat.

Pumpkin Pie

316 Calories
14g Fat
5g Saturated Fat

Not only is pumpkin the lowest-cal pie, but a slice supplies 15% of your calcium for the day.

**All nutrition information is for 1/8 of a 9" pie.**

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Today, two popular fat-free yogurts are going head-to-head in HG-Land -- Dannon Light & Fit vs. Yoplait Light. Which yogurt will take home HG's top honor? Read on and see...  The Contenders Dannon Light & Fit (6-oz. container, $.85 - $1.00) Weighing in at 60 calories, 0g fat, 80 - 95mg sodium, 10 - 11g carbs, 0g fiber, 7 - 8g sugars, 5g protein and a POINTS® value of 1*. Yoplait Light (6-oz. container, $.85 - $1.00) Weighing in at 100 - 110 calories, 0g fat, 85 - 90mg sodium, 19 - 20g carbs, 0g fiber, 14 - 15g sugars, 5 - 6g protein and a POINTS® value of 2*.   Packaging Dannon Light & Fit - These containers are pretty standard. The design is nothing special. But, in addition to the foil seal, there's a plastic lid. We like that. Your yogurt is extra-safe. Weeee! Yoplait Light - Yoplait offers up a more uniquely shaped container that somehow feels richer. The smaller "mouth" and sleek design make this product look and feel a bit more upscale. Plus, the small opening means you need to use a smaller spoon, so your yogurt will last longer. Brilliant! The Winner - Yoplait Light. It's fancy, fun and functional.   Nutritionals Dannon Light & Fit - With 60 calories and 0g fat per container, this stuff is a MAJOR nutritional bargain! It's also sweetened with Splenda (sucralose), which is a plus. Yoplait Light - Depending on the flavor, each container of Yoplait Light will cost you 100 - 110 calories and 0g fat. This stuff contains aspartame (we like Splenda more). The Winner - Dannon Light & Fit takes this category -- no contest.   Taste Dannon Light & Fit - We hate to say this, but Dannon Light & Fit went downhill (in a MAJOR way) a few years ago when they decided to change their formula and lower their calorie count. The result was/is a thinner yogurt with more of an aftertaste. Sad times! This yogurt's not all that impressive as a grab & go option, but it's great to use in recipes for parfaits and smoothies. Yoplait Light - It may have more calories, but this thick, creamy, delicious stuff is worth EVERY last one. Yum! The Winner - Yoplait Light -- this one's not even close.   Flavors Dannon Light & Fit - Comes in 12 flavors: Blackberry, Blueberry, Cherry Vanilla, Lemon Chiffon, Orange Mango, Peach, Raspberry, Strawberry, Strawberry Banana, Strawberry Kiwi, Vanilla, and White Chocolate Raspberry. Impressive! Yoplait Light - Comes in 18 flavors: Apple Turnover, Apricot Mango, Banana Cream Pie, Berries 'N Cream, Blackberry, Blueberry Patch, Boston Cream Pie, Harvest Peach, Key Lime Pie, Lemon Cream Pie, Orange Crème, Red Raspberry, Strawberries 'N Bananas, Strawberry, Strawberry Orange Sunrise, Very Cherry, Very Vanilla, and White Chocolate Strawberry. MORE impressive! The Winner - Yoplait Light takes it. 18 insanely creative flavors -- our favorites are Apple Turnover, Banana Cream Pie, and Boston Cream Pie. Mmmmmm!   Extra Credit Dannon Light & Fit - Their website has a BMI calculator, ways for you to create a customized meal & exercise plan, craving cures and more. Awesome stuff! Yoplait Light - Their Save Lids to Save Lives program ROCKS. Starting September 1st, save your special pink lids and mail 'em in by the end of 2007, and they'll donate 10 cents per lid to Susan G. Komen for the Cure (up to $1.5 million, with a guaranteed donation of no less than $500,000). Yowsa! The Winner - It's a tie! Both of these companies are committed to helping keep women healthy. Good work!   And our overall winner is... Yoplait Light!!!!!! While we use Dannon Light & Fit for various things, at the end of the day, we have a real love affair with Yoplait Light. We like our yogurt rich, decadent and satisfying, and this stuff delivers in a HUGE way. Congratulations to both of today's dairy-rific competitors!

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SOOTHING HUNGER'S SAVAGE BEAST
by Christie Aschwanden

Feeling ravenous can undermine a sensible diet in at least two ways. First, it can make you eat when you don't need any food—sometimes the feeling is the product of a bored or worried mind rather than an actual indication of hunger. Second, it's real enough to send you into an eating frenzy at your next meal.

By adopting a few smart strategies, you can make it through those moments of weakness—or prevent them from happening in the first place.

Pile on the Protein
 

Fill Up on Fiber

Go Nuts!

A hormone called ghrelin stimulates appetite and makes your stomach growl, says Mehmet Oz, MD, vice chair of surgery and professor of cardiac surgery at Columbia University and co-author of You on a Diet: The Owner's Manual for Waist Management. But just a handful of nuts can cause ghrelin levels to take a dive.

Calorically, the most dangerous part of a meal eaten out is the first 10 minutes when you arrive, famished, and clean out the breadbasket, says Oz. "If you eat a few nuts 30 minutes before dinner, your hunger will drop off dramatically," he says. "By the time you sit down for the meal, you'll be able to slow down, enjoy the food, and stop before you're stuffed."

Studies show that a little vigorous exercise can temporarily suppress hunger. "Before you decide to grab a snack, walk up a few stairs or stroll around the block," says Oz. You may find that you're no longer hungry. Or you might discover that you weren't hungry to begin with. "If it's anxiety or stress that was causing you to want to eat," says Oz, "exercise can help.

Even taking a few yogic breaths at your desk might be enough to unwind." Try breathing in slowly to the count of five, then exhaling for the same period of time. Repeat at least three times.

Sometimes hunger is simply a desire to taste something, says Oz. In that case, a piece of licorice, a strong breath mint, or even a Listerine breath strip might be enough to satisfy your urge.

With a minty taste on your tongue, "Your taste buds will be numbed and you won't want that slice of cheese or piece of cake," Oz says.

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The Scoop on Glaceau Vitamin Water

One of the biggest trends of our time is the multi-colored, multi-flavored bottles of Glaceau Vitamin Water. Though the names sounds innocent with "water" right in the title, this stuff is plagued with sugar and calories. In a single bottle, there are 32.5 grams of sugar and 125 calories. This cons of this drink outweigh the pros of the vitamins. Want a better idea? Grab a bottle of regular water and pop a vitamin pill like Centrum. Check that out! Zero calories.

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Berries & Cream Oatmeal Pudding! PER SERVING (entire recipe): 188 calories, 3.25g fat, 506mg sodium, 35g carbs, 5g fiber, 6g sugars, 5g protein -- POINTS® value 3* Is it oatmeal, or is it pudding? Pudding or oatmeal? We don't care -- it's FANTASTIC!!! Ingredients: 1/3 cup regular oats (not instant) 1/ 2 cup frozen mixed berries (unsweetened) 1/4 cup Almond Breeze, Unsweetened Vanilla; fridge temperature 1 tbsp. Jell-O Sugar Free Fat Free Instant pudding mix, Vanilla 1 tsp. Coffee-mate powdered creamer, Sugar Free French Vanilla 1 no-calorie sweetener packet (like Splenda) dash salt Directions: In a medium-sized microwave-safe bowl, combine the Coffee-mate powder with 2 oz. of warm water and stir until dissolved. Next add Almond Breeze and pudding mix, and stir until mixture is well blended. Add all other ingredients to the bowl and stir. Microwave for 3 minutes, and then allow to cool and thicken. Dig in! MAKES 1 SERVING HG Heads Up! This one has a tendency to turn weird colors depending on the berries you use. And it's also good made with other frozen fruits, like peaches or tropical blends!

Oodles of Oatmeal Add-Ins! Tired of the same old BORING oatmeal? Yeah, so are we. That's why we add THIS STUFF to our oats. It ROCKS!!! Sugar Free Torani Syrup - Customize your oatmeal with this calorie-free syrup (POINTS® value of 0 per 1-oz. serving*). It comes in a gazillion flavors! Try Coconut for a tropical twist, Hazelnut for a nutty-good time, or Mango for some fruity fun. Unsweetened Vanilla Almond Breeze - Creamy, rich, and packed with vanilla flavor, this stuff only has 20 calories per half-cup. (An entire cup has a POINTS® value of 1*.) Cook your oats in it (in place of water or milk), or simply stir a splash into your oatmeal. Yum! Splenda Flavor Blends for Coffee and Splenda Flavors for Coffee - They're not just for coffee, you know. Try the French Vanilla and the Caramel ones in your oatmeal. Each packet has 0 calories and a POINTS® value of 0*. And don't forget, a regular packet of Splenda is always great for sweetening up your hot cereal, too. Crispy Freeze-Dried Fruit - Give your oats a sweet 'n crunchy, fruity makeover (they deserve it!). Sensible Foods Crunch Dried Fruit Snacks work perfectly for this -- an entire bag clocks in with 70 - 84 fat-free calories (POINTS® value of 1*). Their Orchard Blend is AWESOME with oatmeal. Try it! Canned Pure Pumpkin - It provides creamy texture and fiber too, but has only a few calories per spoonful. In fact, a half-cup of the stuff has just 40 calories and a POINTS® value of 0*. Add cinnamon & nutmeg (or pumpkin pie spice) and a packet of no-cal sweetener, and you'll have yourself a pumpkin pie lover's dream breakfast!

Choco Monkey Oatmeal PER SERVING (entire recipe): 185 calories, 2g fat, 137mg sodium, 37g carbs, 5g fiber, 11g sugars, 6.5g protein -- POINTS® value 3* Don't worry, there are no mini apes in this oatmeal. Just some chocolatey banana b-fast action... Ingredients: 1/3 cup regular oats (not instant) 1 25-calorie packet diet hot cocoa mix 1/2 medium-sized banana; mashed 1/8 tsp. cinnamon 1 no-calorie sweetener packet (like Splenda) dash salt Directions: Pour cocoa mix into a glass with cinnamon, sweetener and salt. Add 1/4 cup of hot water, and stir thoroughly. Once cocoa mix has dissolved, add 1/4 cup of cold water and stir. Place mixture in the fridge to chill. (Make sure it is cold, or oatmeal may bubble over when cooking!) When ready, combine with mashed banana and oats in a medium-sized microwave-safe bowl, and mix well. Microwave dish for 2 1/2 - 3 minutes (depending on how thick you like your oatmeal). Give it a stir, and then allow oatmeal to cool and thicken. Enjoy! MAKES 1 SERVING

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8 Diet Motivation Tips For Success

By Susan Seliger WebMD Feature

Reviewed by Charlotte Grayson Mathis, MD

If you've dropped and regained so many pounds it would take a Harvard PhD to do the math, then here are some diet motivation tips that can help.

Sure, you've tried to diet before. You've gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to flag. Maybe you hit a plateau in your weight loss, or you're bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can't hurt. A few slip-ups and you're totally derailed, physically and emotionally.

If this isn't the first time that losing weight was one of your New Year's resolutions, then maybe you just haven't had the right diet motivation. It turns out that the key to losing and keeping weight off isn't simply a matter of what you eat or how much you exercise—it's your attitude. Lasting weight loss is a slow process and it's all too easy to give up before you reach your goal. With the right psychological tools your chances of diet success can be greatly improved. WebMD consulted experts for diet motivation tips that will keep you, and your diet, on the winning track to losing.

Diet Motivation Tip 1: Set Realistic Goals for Diet Success

The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. "If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail," says Ann Kulze, MD, author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. Instead, you'll be more likely to stick with a diet if you "focus on your health and create sensible eating strategies," says Kulze. Setting smaller, attainable benchmarks, like losing five pounds or a single dress size, will give you the confidence to continue.

Diet Motivation Tip 2: Go Slow


Diet success entails making real lifestyle changes, and that doesn't happen overnight. "You have a better chance at keeping the weight off if you lose it slowly. People who are starving get irritable and have a higher failure rate," Kulze tells WebMD. "If you cut back 200 calories a day, you won't even realize it and the weight will come off and stay off." If you keep in mind that optimal weight loss is one to two pounds a week, you'll be less frustrated.

Diet Motivation Tip 3: Expect Setbacks

Everyone is bound to give in to temptation (hello, hot fudge sundae) from time to time. The danger isn't a single splurge but letting it become an excuse for an all-out binge. Call it the "I've already blown it so I might as well eat the entire bag of Oreos" syndrome.

Diet Motivation Tip 4: Don't Be a Perfectionist
 
So what do you do if you've scarfed down a pint of ice cream before noon? "Perfectionist thinking gets in the way of success more than anything I know," according to Vicki Saunders, RD, who oversees the inpatient weight loss and lifestyle program called Transformations at St. Helena Hospital in Napa, California. "A 100-calorie indulgence is just that. But if it's perceived as a failure and a reason to give up, it can turn into a thousand-calorie indulgence." Bottom line when you slip up: Forget about it. Tomorrow is a new (healthier) day.

Diet Motivation Tip 5: Use the Buddy System

"It's hard to make major lifestyle changes when you're swimming upstream by yourself," says Saunders. Finding other people with similar goals can greatly improve yours odds of diet success. When your spirit—or willpower—flags, having people to call on can provide the support you need to continue. Saunders recommends looking for people at your local gym or Y, Overeaters Anonymous, or an online support group. "Having a support group to turn to, whether it's your family or people in a weight loss chat room, can make all the difference" for diet success.

Diet Motivation Tip 6: Be Patient

One of the biggest diet motivation-busters is the dreaded weight loss plateau. You've been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly: nada. The scale stays stuck for several days in a row. According to Ann Kulze, this is perfectly normal. "Turn it around and congratulate yourself on the diet success you've had so far," she urges. "This is a natural part of the weight loss process." When you hit the plateau, you may want to try something slightly different to jump-start your diet. "Commit yourself to expending an extra 100 calories a day with walking, for instance," Kulze advises. "And look honestly to see if you're backsliding in little ways with your eating." A few minor adjustments and you'll soon be back on course.

Diet Motivation Tip 7: Reward Yourself

Dieting is hard work—and it's not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related. (Translation: Rewarding yourself for losing five pounds with a box of chocolates is not what we're talking about.) Set mini goals along the way and reward yourself when you reach them. Your reward could be a massage, a round of golf, a new pair of jeans, or a hot bubble bath. "Celebrating your diet success will fortify your resolve to continue," says Kulze.

Diet Motivation Tip 8: Have a Maintenance Plan

For many people, losing weight is far easier than keeping it off. It's important to remember that healthy eating is a lifelong goal, not a one-time project. If this has been a problem for you in the past, devise a maintenance strategy ahead of time. Vicki Saunders says you may want to consult an expert to help create a diet or exercise plan that works for you. "Plan an appointment with a professional, whether it's a nutritionist, a counselor, or a trainer, for an added boost," she says. An expert can help you get off on the right foot—and maintain your healthy habits even after you've reached your ideal weight.

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