Snack Smart --- Every Calorie Counts

http://www.runnersworld.com/

PUBLISHED 03/04/2007

Snacking is part of everyday life, especially for runners who need to keep themselves well fueled. But when you're trying to lose weight, every calorie counts. "You need to find calorie bargains and decide what you don't mind substituting," says Charles Stuart Platkin, author of The Diet Detective's Count Down (Fireside, 2007).

For example, both tortilla chips and pretzels would satisfy a salty-snack craving, and on a one-to-one basis they are close in calories (one tortilla chip is 13.5 calories, compared with 12 calories for one pretzel). But the extra 1.5 calories per chip add up fast when you eat a couple of handfuls.

Here are some more snack comparisons to consider:

One McDonald's french fry: 5 calories VS. One Pringles potato chip: 10 calories

A handful of chips over a handful of the fries equals 100 extra calories.

One M&M: 4.3 calories VS. One bite of a Hershey's bar with almonds: 37 calories

Okay, so you won't eat one, but each M&M candy is relatively low in calories and easier to portion control.

One tablespoon of cream cheese: 50 calories VS. One tablespoon of peanut butter: 90 calories

The peanut butter has nearly double the calories of the cream cheese, but it also has more protein and healthy fats.

One grape tomato: 1 calorie VS. One green seedless grape: 4 calories

Both are healthy choices, but if you're trying to lose weight, grape tomatoes have fewer calories and more fiber.

One peppermint Altoid: 3.5 calories VS. One jelly bean: 4 calories

Even the mints you use to freshen your breath must be factored into your daily calories.

When you pop one, it's equivalent to eating a jelly bean.

THE 10 RULES OF WEIGHT LOSS

From http://www.runnersworld.com/

Nutritionist Nancy Clark shares 10 tips all runners should know if they want to drop some pounds.

By Nancy Clark
PUBLISHED 03/05/2008

1. To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.

2. Don't skip breakfast. Eat within two hours of waking.

3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.

4. Don't allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and postrun. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter).

5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.

6. Shoot for a gradual loss of body fat. You're more likely to put the weight back on (and more) if you drop weight too quickly.

7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.

8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.

9. If you can't resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words "fried," "crispy," and "special sauce," which are guaranteed to be high calorie.

10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you're running. Consume them only as needed.

It's Berry Pickin Time

The Total-Body Benefits of Berries
Learn about the surprising ways berries boost health.
By Brierley Wright, EatingWell.com

When it comes to health, berries have a fabulous reputation. Blueberries are packed with antioxidants, called anthocyanins, that may help keep memory sharp as you age, and raspberries contain ellagic acid, a compound with anti-cancer properties. All berries are great sources of fiber, a nutrient important for a healthy digestive system. But if you need more reasons to dig into summer’s sun-kissed little fruits, look no further than two new studies, which suggest that berries may be good for your heart and your bones as well.
In a study of 72 middle-age people published recently in the American Journal of Clinical Nutrition, eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of "good" HDL cholesterol and lowered blood pressure, two positives when it comes to heart health. Included in the mix were strawberries, red raspberries and bilberries—similar to blueberries—as well as other berries more common in Finland (where the research was conducted): black currants, lingonberries and choke berries.
"At the moment we do not know which berry, or berries, could have been the most active," says Iris Erlund, Ph.D., senior researcher at the National Public Health Institute in Helsinki and lead author of the study. But, in fact, the diverse range of polyphenols—a broad class of health-promoting plant compounds that includes anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits. Polyphenols may increase levels of nitric oxide, a molecule that produces a number of heart-healthy effects. One is helping to relax blood vessels, which subsequently results in lowered blood pressure, says Erlund.
Polyphenols may also help preserve bone density after menopause, according to new research in the Journal of Nutritional Biochemistry. Our bones are constantly "turning over"—breaking down and building back up. After menopause, when estrogen levels plummet, bone breakdown outpaces bone formation, and the result is bone loss, a risk factor for osteoporosis. In the study, rats that had their ovaries removed (to mimic an estrogen-deprived postmenopausal state) and were fed blueberries every day for three months significantly increased their bone density, scientists at Florida Study University discovered. "We believe that polyphenols in the berries slowed the rate [of bone turnover], ultimately saving bone," says Bahram Arjmandi, Ph.D., R.D., the study’s lead author and professor and chair of the department of nutrition, food and exercise sciences at FSU. More research is needed to know for sure whether the benefits translate to humans but, says Arjmandi, the data suggest that eating even a small amount of blueberries each day—perhaps as little as 1⁄4 cup—could be good for anyone’s bones.
Bottom line: Dig into a variety of berries regularly to reap the "total body" benefits of their polyphenols.

Do The Math This Man Did!

Man counted calories, watched the pounds go
Story Highlights
1)Sujit Bhattacharya, 39, lost 40 pounds in six months
2)He ate 1,500 calories per day in the form of six small meals
3) Dietitians say they would recommend his method, but check with doctor first

By Elizabeth LandauCNN

(CNN) -- Sujit Bhattacharya knew he felt sluggish and had trouble putting on his socks and shoes. One day, when he tried on a pair of size 30 shorts, his wife pointed out that they fit only under his belly.
Yet Bhattacharya, of Coppell, Texas, never paid attention to his weight problem until his doctor told him he had high cholesterol in summer 2006. His friends also told him that he had become heavy and needed to do something about it.
The feedback was upsetting, he acknowledged, but the combination of his friends' prodding and the cholesterol numbers motivated him to start trimming down his 193-pound frame.
"I needed some tough love: things I didn't want to hear but needed to hear," Bhattacharya said.
He researched how to lose weight extensively on the Internet, including CNN.com's health section. He learned that 3,500 calories add up to one pound of weight and tried to figure out how to eat to decrease his daily caloric intake.
Instead of eating a few large meals every day, he ate six small meals, keeping track of how many calories he consumed. He had been eating more than 2,500 calories a day, perhaps 3,000, so he cut this down to 1,500 calories a day. That meant losing a pound every two or three days.
"As long as you know how many calories you need and how many calories you eat, it's just math," he said.
He also included more fruits and vegetables in his diet and ate fewer fatty meats. For exercise, he changed his routine from three days a week of limited cardio and heavy weights to six days a week with the same heavy weights but increased cardio.
In six months, he lost 40 pounds. Since then, he's put on about 5 pounds of "good" or muscle weight but has otherwise sustained his new physique through diet and exercise.Today, at age 39, he said he's starting to look more like when he was in high school.
Losing weight has improved Bhattacharya's overall frame of mind, he said. He also noticed that he doesn't get colds or the flu and fights off infections faster than before.
Sometimes Bhattacharya wonders why he didn't start losing weight earlier and can say only that he felt "fat, dumb and happy."
"I didn't understand what I was doing was hurting me," he said.
He actively encourages friends to try his weight loss method. One friend lost 20 pounds following his advice. "What I tell friends is: You've got to have a burning platform, something to make you start, a goal or desire," he said. "For me, it was the bad cholesterol test and friends. Someone else may want to fit into a bikini in the summer."
Dietitians say they would encourage others to follow Bhattacharya's example of reducing calories and spreading them more throughout the day instead of eating big meals.
If you try it, make sure you have enough energy, feel good while doing it and eat foods you enjoy so you can stick to it long-term, said Dawn Jackson Blatner, a registered dietitian and spokeswoman for the American Dietetic Association.
In fact, Bhattacharya did twice as well as the average person in a weight loss program, Blatner said. He lost 20 percent of his body weight in six months, beating the national average of 10 percent.
Tara Gidus, ADA spokeswoman and team dietitian for the NBA's Orlando Magic, recommends that women never eat fewer than 1,200 calories and men no fewer than 1,500 calories per day.
She typically does not recommend cutting out 1,000 calories at a time, "but if someone is really motivated to lose weight and they eat snacks that are filling in between meals, then they can cut a significant number of calories, lose weight and not feel overly hungry," she said.
Blatner said she would also encourage anyone who wants a drastic diet change to consult a doctor.
Bhattacharya emphasizes that anyone can shed unwanted pounds as long as he or she compares the number of calories needed to maintain weight and the number of calories he or she eats.
"I firmly believe it is not hard to lose weight," he said.

My View Of Walking And Running --- The Road Is A Great Friend

You don't stand in front of a mirror before a run...

and wonder what the road will think of your outfit.

You don't have to listen to its jokes and pretend they're funny.

lt would not be easier to run if you dressed sexier.

The road doesn't notice if you're not wearing lipstick.

lt does not care how old you are.

You do not feel uncomfortable...

because you make more money than the road.

And you can call on the road when ever you feel like it,

whether it's been a day...

or even a couple of hours since your last date.

The only thing the road cares about...

is that you pay it a visit once in a while.

Nike.

No games.

Just sports.

What is wrong with this picture!

>>>>>>>>>>>>>>>

We are killing our kids people!!!!!!!!!!!!!

We need to wake up to what exactly our kids are eating and how much of it they are eating!!!!!!!!!!!!!!!!!

BIG MAC has 540 calories

LARGE FRIES have 500 calories

LARGE COLA has 310 calories

LARGE (32 oz) CHOCOLATE MILKSHAKE has 1160 calories

FRIED APPLE PIE has 250 calories

Better alternatives would be a grilled sandwich option with no cheese or mayo...

side salad with low fat dressing (not mayo based dressings), parfait, or apple dippers (instead of fries --- I know they are good but.....) and round out the meal with a diet soda or unsweet tea sweetened with sugar alternative!

Obesity Rules In The South!

Top 10 Obese States

These are the 10 states with the highest levels of adultobesity, according to a 2007 survey by the Centers for DiseaseControl and Prevention.

1. Mississippi, 32.0 percent

2. Alabama, 30.3

3. Tennessee, 30.1

4. Louisiana, 29.8

5. West Virginia, 29.5

6. Arkansas, 28.7

7. South Carolina, 28.4

8. Georgia, 28.2

9. Oklahoma, 28.1

10. Texas, 28.1 Source:

Associated Press

ATLANTA, Georgia (AP) -- The South tips the scales again as the nation's fattest region, according to a new government survey.

More than 30 percent of adults in each of the states tipped the scales enough to ensure that the South remains the nation's fattest region.
Colorado was the least obese, with about 19 percent fitting that category in a random telephone survey last year by the Centers for Disease Control and Prevention.
The 2007 findings are similar to results from the same survey the three previous years. Mississippi has had the highest obesity rate every year since 2004. But Alabama, Tennessee, West Virginia and Louisiana have also clustered near the top of the list, often so close that the difference between their rates and Mississippi's may not be statistically significant.

Why is the South so heavy? The traditional Southern diet -- high in fat and fried food -- may be part of the answer, said Dr. William Dietz, who heads CDC's nutrition, physical activity and obesity division.
The South also has a large concentration of rural residents and black women -- two groups that tend to have higher obesity rates, he said.
Colorado, meanwhile, is a state with a reputation for exercise. It has plentiful biking and hiking trails, and an elevation that causes the body to labor a bit more, Dietz said.
Obesity is based on the body mass index, a calculation using height and weight. A 5-foot, 9-inch adult who weighs 203 pounds would have a BMI of 30, which is considered the threshold for obesity.
CDC officials believe the telephone survey of 350,000 adults offers conservative estimates of obesity rates, because it's based on what respondents said about their height and weight. Men commonly overstate their height and women often lowball their weight, health experts say.
"The heavier you are, the more you underestimate your weight, probably because you don't weigh yourself as often," Dietz said.

Overall, about 26 percent of the respondents were obese, according to the study, published this week in CDC's Morbidity and Mortality Weekly Report.
A different CDC survey -- a gold-standard project in which researchers actually weigh and measure survey respondents -- put the adult obesity rate at 34 percent in 2005 and 2006, the most recent years for which there are data

U.S. Obesity Epidemic Continues to Grow

One-quarter of Americans report being obese, CDC report says

By Steven Reinberg, HealthDay Reporter

THURSDAY, July 17 (HealthDay News) -- Despite wide-ranging efforts to encourage Americans to lose weight, the number of U.S. adults who are obese increased almost 2 percent between 2005 and 2007, a new report found.
In 2007, 25.6 percent of adults reported being obese, compared to 23.9 percent in 2005, according to the finding in the July 18 issue of the U.S. Centers for Disease Control and Prevention's Morbidity and Mortality Weekly Report.
"The epidemic of adult obesity continues to rise in the United States, indicating that we need to step up our efforts at the national, state and local levels," Dr. William Dietz, director of CDC's Division of Nutrition, Physical Activity, and Obesity, said in a news release. "We need to encourage people to eat more fruits and vegetables, engage in more physical activity and reduce the consumption of high-calorie foods and sugar-sweetened beverages in order to maintain a healthy weight."
The percentage of adults who are obese varies by state and region, according to the report. For example, in Alabama, Mississippi and Tennessee, 30 percent of the residents reported being obese, compared with 18.7 percent in Colorado, which had the lowest prevalence of obesity.
Obesity was most prevalent in the South, with 27 percent of residents classified as obese. In the Midwest, the number was 25.3 percent; in the Northeast, 23.3 percent; and in the West, 22.1 percent, according to the report.
In terms of age, among those 50 to 59 years old, 31.7 percent of men and 30.2 percent of women were obese. For those 19 to 29, 19.1 percent of men and women were obese.
Breaking the numbers down by race/ethnicity and sex, obesity prevalence was highest for non-Hispanic black women (39.0 percent), followed by non-Hispanic black men (32.1 percent).
Education levels play a role, too. For men, obesity prevalence was lowest among college graduates (22.1 percent) and highest among those with some college (29.5 percent) and a high school diploma (29.1 percent). For women, obesity prevalence was lowest among college graduates (17.9 percent) and highest among those with less than a high school diploma (32.6 percent).
None of the states or the District of Columbia has met the "Healthy People 2010" goal of reducing the prevalence of obesity to 15 percent or less, the CDC said.
"Obesity is a major risk factor for a number of chronic diseases such as type 2 diabetes, heart disease and stroke. These diseases can be very costly for states and the country as a whole," Deb Galuska, associate director for science at the CDC's Division of Nutrition, Physical Activity and Obesity, said in a news release.
The CDC defines obesity as a body mass index (BMI, a ratio of weight to height) of 30 or above. An adult who is 5-feet, 9-inches tall is considered obese if he or she weighs 203 pounds.
In compiling the data, the CDC used its Behavioral Risk Factor Surveillance System, which collected information on more than 350,000 adults through telephone interviews. The researchers calculated BMIs using information reported by survey participants.
"These data from the CDC confirm that the epidemic of obesity continues to spread, whether looking at population trends in the short- or long-term," said Howard D. Sesso, an assistant professor of medicine in the Division of Preventive Medicine at Brigham and Women's Hospital in Boston.
The likelihood of America meeting the Healthy People 2010 objectives for obesity prevalence appears dim, Sesso said. "This report highlights the need not only to outright prevent the development of obesity over the life-course, but also to improve efforts to reduce body weight in those already classified as obese," he said.

STOP PUT DOWN THE SPOON AND READ THIS.....

Is Your Health Food Really Healthy?
6 healthy-sounding foods that really aren’t.
By By Rachel Johnson, Ph.D., M.P.H., R.D., EatingWell.com

My friend’s husband, Henry, recently bought a huge box of Yogos, confident that these "yogurty-covered, fruit-flavored bits" were a healthy choice for his kids.
"Not exactly," his wife, a nutritionist, said when he presented her with the box. Sure, Yogos are fortified with 100 percent of the daily recommended amount of vitamin C and some calcium. But the ingredient list begins with sugar and partially hydrogenated oils, and a small pouch (just shy of an ounce) of the pea-sized candies supplies 90 calories, two-thirds of which come from sugars. In fact, Yogos contain very little yogurt or fruit. How did this smart man get fooled into thinking this was health food?
No doubt Henry was deceived by what Brian Wansink, Ph.D., executive director of the USDA Center for Nutrition Policy and Promotion and an EatingWell Advisory Board member, calls the "health halo" effect. Words like "yogurt" and "fruit" positively glow with such halos, since we consider these foods healthy in their natural state.
In his "McSubway" studies, reported last October in the Journal of Consumer Research, Wansink showed how we let our general impressions of foods mislead us. He asked people who had finished eating at McDonald’s or Subway to estimate the calories in their meals, then compared their guesses to the actual counts. Participants estimated that a Subway meal contained 21 percent fewer calories than a McDonald’s meal with the same calories. Wansink concluded that Subway’s "healthier than fast food" image was biasing customers’ calorie estimations. Today, his advice is, "Take your best estimate of how many calories you think the food contains, and double it!"
Don’t be fooled by health halos. Some of the worst offenders:
Energy bars
Energy bars usually contain protein and fiber—nutrients that help you feel full—but also may be loaded with calories. That’s fine if you occasionally make one a meal, but most of us eat them as snacks. You might as well enjoy a Snickers, which at 280 calories is in the same range as many energy bars.
Lesson learned: If you need something to tide you over until dinner, look for a calorie-controlled bar with about 5 grams of protein (e.g., Balance 100-calorie bar, Promax 70-calorie bar).
Granola
Granola sounds healthy. But it’s often high in fat, sugar and calories. Don’t be fooled by a seemingly reasonable calorie count; portion sizes are usually a skimpy 1⁄4 or 1⁄2 cup. Low-fat versions often just swap sugar for fat and pack as many calories as regular versions.
Lesson learned: Read granola labels carefully and stick with recommended portion sizes (which are teeny), perhaps as a topping on fruit or yogurt.
Salads
"Salads trip up many of my clients," says my friend Anne Daly, R.D., director of nutrition and diabetes education at the Springfield Diabetes & Endocrine Center in Springfield, Illinois. Most of us could use more vegetables—so what’s not to love? In a word, toppings. The pecans and Gorgonzola cheese on Panera Bread’s Fuji Apple Chicken Salad (580 calories, 30 grams fat, 7 grams saturated fat) propel it into double-cheeseburger territory. A McDonald’s double cheeseburger has 440 calories, 23 grams fat, 11 grams saturated fat.
Lesson learned: Before ordering a salad, check its nutrition information plus that of the dressing and all add-ons (often, they’re listed separately).
Smoothies
Smoothies may seem like a tasty way to help get your recommended fruit servings—but studies show that beverages are less filling per calorie than solid foods. And added sugars can make some the equivalent of drinking fruit pie filling: the smallest (16-ounce) serving of Jamba Juice’s Orange Dream Machine weighs in at 340 calories, with 69 grams of sugars that don’t all come from orange juice. You’re better off with fresh-squeezed juices; orange juice has 110 calories per cup.
Lesson learned: Some smoothies pack as many calories as a milkshake. Look for those made with whole fruit, low-fat yogurt and no added sugars.
Yogurts
Yogurt is a great way to meet your calcium needs, but not all are created equally. Some premium whole-milk yogurts can give you a hefty dose of saturated fat. Shop around: many low-fat versions of these products are every bit as creamy. Enjoy a fruit-flavored low-fat yogurt, but understand that the "fruit" is really jam (i.e., mostly sugar). Or opt for low-fat plain and stir in fresh fruit or other sweetener to suit your taste; you’ll probably use less. My favorite, a tablespoon of Vermont maple syrup (52 calories), provides all the sweetness I need.
Lesson learned: Although they are still good sources of calcium, some yogurts can be closer to dessert than to a healthy snack. Don’t let fat and added sugars spoil a good thing.
Sushi rolls
Sushi is big in my family. There is a wide variety of sushi rolls out there and in some the fried tidbits and mayonnaise can really tuck in the calories. The Southern Tsunami sushi bar company, which supplies sushi to supermarkets and restaurants, reports its 12-piece Dragon Roll (eel, crunchy cucumbers, avocado and "special eel sauce") has almost 500 calories and 16 grams of fat (4 grams saturated).
Lesson learned: Signature sushi rolls often come with a creamy "special sauce"; you should ask what’s in it. Or just order something simple: for example, a 12-piece California roll (imitation crabmeat, avocado and cucumber) or a vegetarian roll with cucumbers, carrots and avocado supplies around 350 calories and 6 or 7 grams of fat, and most of it is the heart-healthy mono unsaturated type.

Despite these precautions, I’m not trying to be a nutrition nanny. In truth, most of these foods can fit into a healthy diet if you know your limits. But do a reality check and read labels first. After all, as my friend told Henry, even if the Yogos package screams yogurt- covered fruit, the ingredients list proves it’s still candy.

Whom Shall I Fear ---- For I Am Yours

Isaiah 40:31

"But they that wait upon the LORDshall renew their strength;they shall mount up with wings as EAGLESthey shall run, and not be weary;and they shall walk, and not faint"

Did you know that an eagle knows when a storm is approaching long before it breaks? The eagle will fly to some high spot and wait for the winds to come.
When the storm hits, it sets its wings so that the wind will pick it up and lift it above the storm. While the storm rages, below the eagle is soaring above it. The eagle does not escape the storm, it simply uses the storm to lift it higher. It rises on the winds that bring the storm.
When the storms of life come upon us ... and all of us will experience them ... we can rise above them by setting our minds and our belief toward God.
The storms do not have to overcome us, we can allow God's power to lift us above them. God enables us to ride the winds of the storm that bring sickness, tragedy, failure, and disappointment into our lives. We can soar above the storm.
Remember, it is not the burdens of life that weigh us down, it is how we handle them.
~ Author Unknown

AMEN And AMEN And AMEN!

OMG ---- How Many Calories ----EEEEEKKKKK

New Yorkers try to swallow calorie sticker shock
600 calorie muffins? The first city to adopt law faces unappetizing surprises

By Roni Caryn Rabin
MSNBC contributor

Nora Cara was flabbergasted.
She was about to order her usual morning coffee and muffin at Dunkin’ Donuts when she saw the new calorie labels. The chocolate chip muffin she had her eye on was 630 calories.
“I was blown away,” said Cara, a 27-year-old homemaker from Forest Hills in New York City. “I’m not a no-carb type of person, and I usually don’t even think about it. But you pick up a little muffin with your coffee, and it has 630 calories in it? That’s a bit extreme!”
New Yorkers have been in the throes of sticker shock since this spring when the Big Apple became the first city in the country to implement a law forcing chain restaurants to post the calorie count of each food in the same size and font as the price.
Restaurants have not exhausted their legal challenges, but the city will start fining violators up to $2,000 beginning Friday, say officials with the city’s Department of Health and Mental Hygiene.
While some sit-down chains and fast-food eateries are waiting until the last minute, coffee shops like Starbucks — home of the 470 calorie raspberry scone and 610 calorie cookie — have been replacing their menu boards and adding calorie tags to pastries in recent weeks. The result: Do a little eavesdropping in a New York City restaurant, and you may think you’ve stumbled into an Overeaters Anonymous meeting.
At T.G.I. Friday’s, one of the few sit-down chain restaurants to have already added calorie counts to menus, a group of young women gasped as they studied the menu, barely able to find a meal under 1,000 calories, never mind an appetizer or dessert. Both Stephanie Fowler and Lindsay Green asked about the suddenly popular Classic Sirloin — at 290 calories, it was one of the lowest calorie items on the menu — but learned the restaurant ran out by the time the dinner rush started.
Outside the Forest Hills’ Dunkin’ Donuts, Juan Restrepo, the 45-year-old owner of a construction company, said he was quitting corn muffins — 510 calories! — this time for good.
“My daughter warned me about them,” he lamented. “I just didn’t listen.”
Preventing diabetesPutting the brakes on thoughtlessly inhaling calories is exactly the effect New York City health officials hoped the law would have. They say calorie labels could reduce the number of obese New Yorkers by 150,000 over the next five years, and prevent 30,000 cases of diabetes.
New York is not the only city pushing calorie labels. New laws in Seattle and California’s Santa Clara and San Francisco are scheduled to go into effect later this year, including some more stringent than New York’s, requiring restaurants to post information about sodium, carbs, fats and cholesterol in addition to calories.
Such laws have faced stiff opposition and legal challenges from the restaurant industry. A judge struck down New York City’s first calorie labeling law, which would only have applied to fast food restaurants that were already making calorie information available on Web sites or posters. The law was then revised to apply to all chain restaurants with 15 or more outlets nationwide.
“We’re still in court, but the ruling is in effect,” said New York City health department spokeswoman Jessica Scaperotti. Fines for the restaurants who haven't posted calorie counts by Friday will range from $200 to $2,000 depending on the violation, she said.
Scaperotti said she didn't know what impact the calorie labels have made on consumer choices or sales. But, she said, “We know nutritional information is effective. If you go to the Starbucks near our office in lower Manhattan, the little cookies that are 80 calories each — they’re the first ones to go.”
1,360 calorie salad Many New Yorkers are finding that even the foods they thought were lower calorie really aren’t. Vicki Freedman, who lives in Manhattan, watches her weight and always tries to choose a light option when eating out. But the 26 year old just discovered that the Friday’s pecan-crusted chicken salad, served with mandarin oranges, dried cranberries and celery, has 1,360 calories.
“That surprised me the most because they market it as a healthy option,” she said. “It’s like false advertising. You think it’s better than the burger and the fries. It’s misleading.” (The cheeseburger served with fries is, indeed, 1,290 calories.)
Meals ordered at sit-down chain restaurants may have more calories than typical takeout fast-food, nutritionists say, because the portions are often larger and an entrée can be served on a plate smothered with French fries. In a takeout restaurant, the fries have to fit into a container, which limits the portion size.
Managers at some restaurants, including an Upper East Side Johnny Rocket’s and Outback Steakhouse, said new menus including calorie counts would be on tables by Friday, or shortly thereafter.
“We’re concerned,” acknowledged Eric Hagy, proprietor of Outback Steakhouse on Third Avenue in Manhattan. “I don’t know what effect it will have, but it will bring people’s attention to certain items that are high in calories, like the Bloomin’ Onion appetizer. It has over 2,000 calories, but it’s meant to be shared between two or three people.”
At a Starbucks on the Upper East Side of Manhattan, barista Bishoy Ayoub, 18, said he’s noticed many customers switching to smaller drinks or reduced-fat drinks since calorie labels were posted several months ago.
‘Take off the labels’“Some people actually tell us we should take off the labels, because it discourages them from ordering what they want,” he said. “But I think honesty is the best policy.”
At a Wendy’s nearby, where calorie counts were just posted next to prices on the menu-boards behind the counter, customers didn’t flinch. “I figure I’ve got 1,350 calories here on my tray,” said Tristan Rowe, 26, who lives in Brooklyn, pointing to his lunch of a chicken club sandwich, junior bacon-cheeseburger, large fries and a large Coke (which actually added up to 1,680 calories). “It’s not going to change what I order — I’m not watching my waistline. I have a very active lifestyle.”
Despite the eye-opening revelations, whether New Yorkers will switch to lower calorie meals remains to be seen. They may just switch menus.
That’s what Fowler, the woman who was dining recently with her friends at T.G.I. Friday's, decided to do.
“I’m so upset,” she said, noting some entrees — like the Jack Daniels ribs and shrimp dinner — contain almost 2,000 calories, and the desserts were more of the same (the brownie obsession is 1,500 calories). “I wish they wouldn’t have done this.”
But then Fowler noticed that the waiter had handed her friend an old menu, which didn’t have calorie counts on it.
“You got a menu without anything on it?” she asked her friend. “Can I have yours?”
Roni Caryn Rabin is a health writer who lives in New York City. She has written for The New York Times, The Washington Post, Newsday and Real Simple magazine, among other publications, and is author of the book, "Six Parts Love: A Family's Battle with Lou Gehrig's Disease." She teaches journalism at the Columbia University Graduate School of Journalism.
© 2008 MSNBC Interactive

A New Prayer For A New Me

Thanks be to you oh God; you showed me the right path to journey down and now because of you;I am 67lbs lighter and in much better shape (I love to hike and walk now).... Thank you God for your grace and mercy on this old fat sinner --- thank you for showing me the way and forgiving me when I sin and fall short --- I do it on a daily basis! Thank you for my life. In your son's holy name.............. amen and amen!

Tracye's Throw Down Cole Slaw

Fabulous 5- Minute Coleslaw
from Prevention.com

Prep Time: 5 mins
Cook Time: 0 mins
Total Time: 5 mins
Serves: 4

Ingredients
2 cups preshredded cabbage or coleslaw mixture
2 cups broccoli slaw mixture, chopped slightly
1/4 cup golden raisins
1/4 cup almonds, slivered
2/3 cup fat-free poppyseed salad dressing

Directions
1. In a large serving bowl, combine the cabbage mixture, broccoli slaw, raisins, almonds, and salad dressing. Toss to coat evenly.

Take A Hike

Long Walks Benefit Mind and Body

from active.com

The long walk or hike is my favorite walk of the week, no question. Getting away into the trails is my very favorite get-away. You don't have to hike trails for your long walk, but it is a time to choose your favorite place to walk and make the most of it. It's a time when I get to do some of my favorite things. It's a time I get to spend relaxing, slowing down, taking in nature's beauty, planning projects, socializing with friends and generally just enjoying being alive. Did I forget to mention walking? Oh yes, most definitely that too. It's a time when I get very focused on my core, on my posture, on relaxing, and I know that when I come back I'm going to feel great.
All the things I do when I'm out on my long walk help to deeply nourish my mind and soul. But, what does my body get in return from all this fun I'm having? A number of things. In this article we'll talk about the enormous, mind and body altering benefits of the long walk and second, how to make your long walk as effective, efficient and enjoyable as possible.
The Benefits of the Long Walk for the Body
Improves aerobic capacity for more efficient oxygen intake
You'll become a hybrid, burning different fuels (including fat) more efficiently
You'll learn to master your ChiWalking skills
Your body will learn to be more relaxed, the benefit of which is immeasurable
You'll become a master of your body, and be able to accomplish any goal you set for yourself
The Benefits of the Long Walk for the Mind
Your will learn to focus and relax your mind
You can enjoy yourself and your surroundings
You will learn patience as you walk longer distances
You'll learn to use your mind to overcome adversity
You'll become a master of your mind, and be able to accomplish any goal you set for yourself
The long walk is all about taking the ChiWalking technique and holding it for increasingly longer periods of time.
There is no special measurement for a long walk. What is important is that once a week, you walk a little bit longer--measured either by distance or time--than any of the other individual walks in your weekly program. If you are training for a long distance event, your long walk may eventually build up to the event distance itself a few weeks before your event. You will also be walking at a more relaxed pace than your regular walks. For the long walk, you want to build distance and consistency, not speed.
Become a Hybrid
Keeping your pace well within your aerobic range for longer periods of time will elevate the quality of all your other walks. Increasing your aerobic capacity builds more extensive capillary beds in your muscles and lungs, which in turn trains your body to have a more efficient oxygen exchange. All of this talk is to get you to slow down and take it easy on your long walks. Like I said before. It's not the time for speed.
It's important to do your long walk at a slower speeds for good reason. Generally speaking, anytime you walk for longer than thirty minutes, your body begins burning it's stored fuel in a different way. Instead of being fueled primarily by glycogen (which is a quick-burning, fight-or-flight fuel) your body "learns" to burn the slower-burning fat contained in your muscle fibers and become rather stingy with burning your stored glycogen. It's like your body takes on the qualities of a hybrid car which burns a combination of stored fuel (electricity) and gasoline. In the case of your body, you're burning a mix of fat (stored fuel) and glycogen instead of burning mostly glycogen (gasoline).
There's a lot to be said for practicing the art of staying consistently relaxed for long periods of time. Doing so leaves you with the ability to settle yourself, both physically and mentally. Staying relaxed and smart in the midst of adversity should be every athlete's goal. It's the prime directive of our walking programs and you will ultimately discover, as others have, that it opens up the door to self-mastery.
Here is How to Make the Most of Your Long Walk:
Spend the day before hydrating. Drink lots of water all day so your body is well hydrated when you head out on your long walk.
Avoid any activities that will over tire your legs.
Eat a good carbohydrate meal the night before. No protein or spicy foods. Keep it simple and clean-burning. There's nothing worse than having distress in your lower digestive tract when you're out there on the road.
Plan your route. Know where you are going to go. Decide whether you will walk a loop or an out and back.
Let someone know where you are going and roughly what time to expect you back.
Clothes and equipment: This is a good time to learn to carry a pack or belt for fluids. You don't want to cut a walk short due to dehydration. Also, if you start your walk in the early morning, be aware that the day may warm up quite a bit while you are out there, so choose your clothes with those thoughts in mind. It may feel like long sleeves and tights when you wake up but after a few minutes of walking you might wish you had on lighter gear.
On the morning of your walk, spend a little extra time doing your ChiWalking body looseners followed by the Grounding Stance and get yourself as relaxed as you possibly can. There's no need to bring along any tension here.
Things to Keep You Focused While You're Out There on Your walk:
Set the countdown timer on your watch to beep every 10 minutes to remind you to check in with your posture, your ChiWalking technique, your level of relaxation and to drink a mouthful of water.
Practice your ChiWalking skills. Pick two or three things to work on throughout your walk.
Let your mind and body get into the consistent rhythm of your cadence. It can be very relaxing and meditative. Just watching your footsteps keeps you in the moment and takes your mind off of how far you've come or how far you're going. It brings you back into the present moment which knocks out any chance of boredom and builds patience (which we could all use more of).
As I said, I look forward to my long walk all week. I enjoy every minute of being out walking and I know when I come back I'll be in that great space that only a long walk brings on...a relaxed, pleasantly fatigued, peaceful place of knowing I've just benefited my whole being.

DOGGIE WISDOM

When loved ones come home, always run to greet them.
Never pass up the opportunity to go for a car ride.
Allow the experience of fresh air and the wind in your face to be pure ecstasy.
When it's in your best interest-practice obedience.
Let others know when they've invaded your territory.
Take naps and stretch before rising.
Run, romp, and play daily, if not by the minute!!!!!!!
Thrive on attention and let people touch you.
Avoid biting, when a simple growl will do.
On warm days, stop to lie on your back on the cool grass.
On hot days, drink lots of water and lay under a tree.
When you're happy, dance around and wag your entire body.
No matter how often or severely you're scolded, don't buy into the guilt thing and pout...run right back and make friends.
Delight in the simple joys of a long walk.
Eat with gusto and enthusiasm.
Be loyal.
Tolerate cats-humans love that.
If what you want lies buried, dig until you find it, where ever that leads you.
When someone is having a bad day, be silent, sit close by and nuzzle them gently.

ONE DAY I JUST HOPE TO BE HALF THE PERSON THAT MY DOG THINKS I ALREADY AM!

All I Really Need to Know I Learned from my Dog

Never pass up the opportunity to go for a joy ride.
Allow the experience of fresh air and the wind in your face to be pure ecstasy.
When loved ones come home, always run to greet them.
Take naps and stretch before rising.
Run, romp, and play daily.
Be loyal.
Never pretend to be something you're not.
Eat with gusto and enthusiasm.
If what you want lies buried, dig until you find it.
When someone is having a bad day, be silent, sit close by and nuzzle them gently.
Thrive on affection and let people touch you - enjoy back rubs and pats on your neck.
When you leave your yard, make it an adventure.
Avoid biting when a simple growl will do.
No matter how often you're scolded, don't buy into the guilt thing and pout - run right back and make friends.
Bond with your pack.
On cold nights, curl up in front of a crackling fire.
When you're excited, speak up.
When you're happy, dance around and wag your entire body.
Delight in the simple joy of a long walk.

How Food Diaries Work by Anita Hamilton Time Mag

I don't know why frosted cinnamon rolls call my name from behind glass bakery counters, or why, even as I write this, I can't stop obsessing about the leftover pizza in the kitchen just a few yards from my desk. Introspection has its limits, though — you can try to understand why you overeat, but sometimes it's more useful to figure out how to keep yourself from doing it. Zorba the Greek overcame his cravings for cherries by gorging on them until he got sick. I settled on a less indulgent approach to shed my food obsessions: I started a food journal.
The point wasn't just for reminiscence. A food journal is a confession; you tell the truth about eating half a pizza for breakfast because, well, you always know when you're lying. Journaling felt weird at first — I had a hard time even remembering what I had eaten by the end of each day — but after just one month of telling all to my food diary, I had dropped five pounds. It turns out lots of people lose weight this way. A new study by Kaiser Permanente in the August issue of the American Journal of Preventive Medicine confirms what my own self-study suggested: among dieters who were trying to lose weight, those who wrote down everything they ate lost twice as much as those who did not.
I'm no fan of self-deprivation. I drink gimlets, eat cookies and wolf down the occasional late night snack. And while regular exercise has made me fitter, it hasn't made me thinner. Like many people past their 20s, I'm about 15 lbs. heavier than I was as a teenager. I'm not fat (my body mass index is normal), but I'd still like to drop a few pounds. Don't get me wrong, I'm not trying to look like Posh Spice — who is rumored to nibble on frozen grapes as a treat — but I don't want to look like Oprah either.
Losing those five pounds may not sound like much, but it was a personal triumph for me. It wasn't the first time I'd set my mind to losing weight, but it was the first time I actually succeeded. Where sheer willpower and daily exercise had failed, writing it all down worked like a charm.
Here's the best part about keeping a food journal: I never felt like I was on a diet, and I never had to rule out any specific foods. I didn't cut out carbs altogether, but I got better at remembering to replace bread with fruit and vegetables for at least one meal a day. I ate less meat and less junk food. I felt absolutely virtuous as I scribbled down every healthy ingredient in my salads and wrote the word "small" to describe the slice of blueberry pie I had on the Fourth of July (and the two pieces of cornbread I had for breakfast last Saturday).
Self-indulgence may have worked for Zorba, but moderation is my secret ingredient. I'm eating healthier without resorting to some extreme menu plan. And I've never really blown it — not even once — since I started my journal in June. Sure there are moments when I'd love to gobble down "11 chocolate chip cookies and a pint of ice cream for dessert," but I just can't bring myself to have to write that down after listing my healthy salad. Maybe it's a kind of self-brainwashing (salad = good), but it works. And I bet many of the diarists in the Kaiser Permanente study kept their mouths closed for the same reason.
So grab a pen and start taking notes. It may not be as fun as stuffing yourself with cherries, but I promise you'll feel a whole lot better afterwards.

Germ Warfare Moves To The Gym From CNN

Story Highlights
Crowded gyms are a prime breeding ground for germs, viruses, fungi
Abrasions, blisters from vigorous exercise can create openings for infection
Sweating "superhydrates the skin," making blisters more likely
Always wipe down gym equipment before use

By Linda SaetherCNN

ATLANTA, Georgia (CNN) -- Our visits to the gym seem to be a lot more dangerous lately. Forget battling only boredom and feeling the pain. Now the fight is us against them -- and the enemy is germs.
To properly fight back you need a three-tiered approach, or so says extra-fit YMCA Group Vice President Kristin McEwen. "The time to de-germ and get yourself primed to fight off gym germs is actually before you work out."
It's really all about what's in the bag, she tells us. And what's in her ultrabreathable, pink, Nike backpack? Her workout germ-fighting weapons.
The bag holds a clean water bottle, plastic bags, workout gear, a clean towel, flip-flops for the shower, a fresh bag of wipes and everyone's weapon of choice, the don't-leave-home-without-it pocket hand sanitizer.
Why has gym-going become so much about germ fighting?
It boils downs to making sure the bad doesn't outweigh the good, says Dr. Brian Adams, director of Sports Dermatology Clinic in Cincinnati, Ohio. "Gyms are great for fitness," he says, "but like fun in the sun, you just have to be careful."
"The main microorganism culprits are bacteria, viruses and fungi. And there are several reasons gym-goers are at risk," he said. Health for Her: More on de-germing your gym bag »
First, it's all in the numbers of people who share equipment, exercise mats, lockers and showers that enable germs to travel to and from many an athlete.
Second, Adams says, gym-goers' activities put them at risk.
"The first several layers of the skin are like a castle wall protecting the athlete from outside marauders," Adams says. "Abrasions from mats and weight equipment, blisters from constant rubbing while running or using weight equipment both help to break down the castle wall and allow microorganisms to enter the skin."
That explains why McEwen's second line of defense is disinfectant.
Before this athlete gets on any piece of equipment or lies on a mat, she goes after it with either her own or gym-provided wipes.
A chemical kill for those germs trying to cling on, waiting to charge those broken castle walls? Who knew germ-fighting could sound like a bedtime story.
Third, breaking a sweat might also be a germ welcome mat. "Sweating super-hydrates the skin and makes athletes more likely to develop blisters," Adams says. "Sweating by itself may alter the castle and allow penetration of the bugs."
The bugs in question run the gamut from fungi, which cause ailments such as athlete's foot, to viruses that cause herpes or a potentially deadly infection known as MRSA, or methicillin-resistant staphylococcus aureus.
News of MSRA spreading at gyms apparently has taken gym-germ fighting up a notch. More gyms are offering up lots of hand sanitizer, Adams notes, although not all do as much as he wishes they would.
"My gym has as many, maybe more, wall-mounted hand sanitizers than my medical office," he says. Most gyms offer up some at central locations, including the main entrance or in the locker room areas.
Allthough she's been health conscious for all of her nearly 20 years working at the YMCA, McEwen has become even more vigilant against germs.
Now she fights those germs even after her workout. She takes home her locker room flip-flops in their own plastic bag. Her sweaty gym clothes also get their own private plastic bag ride home. Then it's airing out for the shoes, and hot-water washing for the towel and clothes.
These extra measures add a little more time and effort to her workout, but McEwen believes it's just one more aspect to keeping healthy -- which is, after all, the reason she works out in the first place.

What My Family Is Up Against With My Daddy!

Please help us fight for research that will find a cure soon!

Support stem cell research ---- it isn't a political issue it is much more important than that --- it is a matter of life and death! The life you save maybe my daddy's or someone you love's!

New Cancer Fighting Guidelines From American Institute For Cancer Research

The American Institute for Cancer Research just published its most up-to-date food, nutrition and activity recommendations to help prevent cancer. Here are 8 quick tips:
1. Be as lean as possible without becoming underweight.
2. Be physically active for at least 30 minutes every day.
3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fiber, or high in fat).
4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
7. Limit consumption of salty foods and foods processed with salt (sodium).
8. Don't use supplements to protect against cancer.
Source: American Institute of Cancer Research
For more information go to http://www.aicr.org/.

Faith And Weight Loss Part 3

"I made peace with food"
Jackie Halgash, 54, Warrington, PAPounds Lost: 100 Height: 5'7" Weight Now: 145 Weight Then: 245

Church was one of the last places Jackie Halgash thought she'd go to lose weight. Though she was raised as a Catholic, she never considered herself overly religious. Still, when a friend suggested she try a faith-based diet program, she agreed. Her weight had reached 245 pounds; she felt like she had no other place to go. In 2002, Halgash signed up for a Catholic plan called the Light Weigh. Its message: Seek comfort in God, not food. That's what hit home for Halgash: "I'd gorge on cookies when I was sad, and it didn't help," she recalls. Through Bible study classes and videos, she figured out that she needed something more profound to feel at peace. "It's like I had a spiritual 'hole' in my heart," explains Halgash. "I tried to fill it with food but never felt content. When I turned to prayer, I felt complete." One basic lesson she learned: Eat when you're hungry, stop when you're full. "We were given hunger cues for a reason," she says. If she's tempted to eat more, Halgash thinks of giving up the excess food as a sacrifice for someone else--her children or the patients in the hospital where she works. "Cutting portions is easier when it's an act of love," she says. Within 18 months, Halgash lost 100 pounds--and maintained it since.

My Faith Helps Me... Stop judging foods "I used to think if I ate salad, I was being good; if I ate ice cream, I was bad. Now, food is simply food. There are no more moral consequences to eating."

Expert Tips Follow hunger cues and control portions--both are key to losing weight, says Moloo. Tips to stay on track:

Take five When you have a craving, wait a few minutes before you eat. A change of pace or a couple of deep breaths may also help it pass.

Eat in slow motion Put your fork down after each bite and chew your food thoroughly (and swallow) before picking it up again. This makes you more conscious of when you're full.

How you can do it!Get inspired and meet more women who achieved their weight loss goals, including one reader who lost 130 pounds through faith--at prevention.com/dietsuccess.

Faith And Weight Loss Part 2

"I found purpose in my weight loss"
Abby Meloy, 46, Lake City, FLPounds Lost: 56 Height: 5'8" Weight Now: 160 Weight Then: 216

As senior pastor, Abby Meloy couldn't say no when parishioners asked her to organize a weight loss group at their church. "I was hesitant because I had failed at many diets in the past," says Meloy, whose weight had reached more than 200 pounds. "But I knew I wasn't setting the right example for my congregation, so I gave it a shot."

Meloy started a chapter of a national Christian health program called First Place at her church. The Bible-based plan focuses on improving all areas of life--physical, spiritual, and emotional. Meloy kept a food journal, balanced her meals, and committed to a daily exercise routine. Soon, she led weekly prayer groups to help empower members to overcome temptation. In the first 13 weeks, Meloy dropped 27 pounds. "When I started seeing results and others came to me for advice, my diet became about something more," she says. "If I continued to succeed, I could help others do the same. That was my motivation." Surrounded by trusted parishioners, Meloy acquired the confidence to explore the real reasons she overate, which included the stress of serving as a pastor. Now when she feels the compulsion to eat to quell her anxiety, she prays or takes a walk to clear her mind. "If I'm still hungry afterward, I'm in a better place mentally to make a healthy choice," she says. And if she does indulge, she tries not to be too hard on herself. "I think, God forgives me, so why shouldn't I forgive myself?--and then I'm right back on track."

My Faith Helps Me... Find motivation "When losing weight stopped being about me, me, me, and became about setting a good example--that's when I knew I'd be successful."

Expert Tips "Being a leader keeps you accountable," says Jeannie Moloo, RD, a spokesperson for the American Dietetic Association. "And that has a powerful impact on your behavior." Some ways to foster that sense of responsibility:

Consider yourself a role model Set an example for your family and friends. How you act makes a lasting impression.

Team up Working toward your goal with another person can provide extra support and inspiration.

Faith And Weight Loss Part 1

Diet and Weight Loss Success Story
The Faith to Lose
Learn how faith and spirituality played a role in these weight loss success stories at Prevention.
By Winnie Yu
They ate when they were stressed. They ate when they were lonely or frustrated. Then the guilt set in--for breaking the latest attempt at a diet, for losing the power struggle with a craving. It's an unhealthy pattern familiar to the women on these pages, and one to which many of us can relate.

So what makes us stop relying on food as a crutch and start taking control of our choices? Counseling might help some; others may need a disciplined eating plan. For these three women, the answer was faith. They share how their spirituality gave them strength to cultivate healthier habits and shed pounds for good.
"I Got Healthy on the Inside"
Kimberly Floyd, 43, Fairburn, GA
Pounds Lost: 85 Height: 5'4" Weight Now: 155 Weight Then: 240

Kimberly Floyd knew how to lose weight: She studied nutrition and worked as a registered nurse for almost a decade. Floyd had reason, too: High blood pressure and stroke runs in her family. Yet when on break at the hospital, she would often down a burger and fries, and she grew to 240 pounds.

Then one evening in December 2003, when she was only 38, Floyd had severe chest pain. "I realized then this was not how I was supposed to live," she says. Though she first became a Christian in her mid-20s, that moment redefined her faith. "I felt like God has a purpose for my life, and I had to find strength to fulfill it." She started reading the Bible and praying daily. Instead of focusing on shedding excess fat, she told herself: My body is the temple of the Holy Spirit, and I'll do what it takes to stay healthy. With that, making healthful choices became much easier. She swapped fast food for whole foods and added a daily walk to her routine. In a year and a half, she lost 85 pounds.

Floyd was so inspired that she began her own Christian weight loss-coaching program called Take Back Your Temple. "My message is about taking responsibility and making the most of all the gifts God has given you," she says. "When you see your body as sacred, your desire to care for it intensifies."

My Faith Helps Me... See the big picture "Praying and being grateful every day gives me emotional stability and a greater perspective on life. Daily challenges don't throw me off the way they once did, and that helps me make wiser choices."

Expert Tips "Mindset is huge in terms of weight loss," says Keecha Harris, DrPH, RD, president of a health consulting firm in Birmingham, AL. "You have to stay positive, and that's why faith is so powerful. It's based in something good and hopeful." To stay in that frame of mind:

Set small goals Aim to lose 1 pound this week, run 1/2 mile longer next week, or switch to fat-free milk in your coffee. Attainable mini-goals keep you focused and give you a sense of progress.

Think total-body health When you eat right or work out, you have more energy and feel happier. Noticing--and appreciating- -those benefits, too, will help you stay even more motivated.

Journaling Helps Win The Battle Of The Bulge --- From MSN Health

Keep a Food Diary, Lose Twice as Much Weight Logging intake makes you think about what you eat, study finds
By Kathleen Doheny, HealthDay Reporter
TUESDAY, July 8 (HealthDay News) --

Keeping tabs on what you eat with a food diary can double your weight loss, a new study shows.
While the idea of food diaries has been around a long time, this latest research offers more proof they help you shed more poundage, said study co-author Dr. Victor J. Stevens, a senior investigator at Kaiser Permanente Center for Health Research, in Portland, Ore.
"It's not fun to write down what you eat; it just works," he said.
In the study, which is in the August issue of the American Journal of Preventive Medicine, they followed almost 1,700 men and women who were either overweight or obese. The average weight was 212 pounds. The participants attended 20 weekly group meetings and were encouraged to eat about 500 fewer calories a day, to engage in moderate intensity physical activity 30 minutes or more a day, and to follow the low-fat, low-sodium DASH dietary plan, which emphasizes fruits, vegetables and low-fat dairy foods.
Participants were asked to record daily food intake and their exercise minutes.
After 20 weeks, the total average loss was about 13 pounds, Stevens said. But the food record habit predicted success.
"The more food records they kept, the more they lost," he said. "Those who kept no food records lost about 9 pounds, and those who kept six or more per week lost about 18 pounds. That's a whopping difference."
What's the magic of a food diary? "It makes you accountable to yourself," Stevens said. "They handed in the food diaries, and we took a quick look." Any chance they were fiction? Stevens doesn't think so. "They also got on the scale every week at the meeting. And you can't fake that."
Writing down your intake yields clues about where the extra calories are coming from, Stevens explained, and participants said it got easier with time: "The more I got into it, the easier it became to keep track of what I ate every day," Frank Bitzer, 64, a retired project manager for the computer industry who lost 26 pounds, told the study leaders.
More information
To learn more about a food diary to analyze eating habits, visit the American Academy of Family Physicians.
Food Diaries Best Done Right After Meals
If you're new to food diaries, here's advice from Dr. Keith Bachman, a weight management specialist at Kaiser Permanente Care Management Institute and its Weight Management and Obesity Initiative, in Portland, Ore.
Write down your intake (and calories) using whatever method is easiest -- pen and paper, sticky note, an entry in your computer or PDA, even an e-mail to yourself.
Aim to write down your food intake after each eating episode; it's typically more accurate than reconstructing the entire day's intake at once.
The task of keeping the diary may help you cut down. "Remembering you have to write it down may make you decide you don't need the food," Bachman said.

Happy 4th A Little Late

I like to see a man proud of the place in which he lives. I like to see a man live so that his place will be proud of him. ~Abraham Lincoln