HEALTHY SHOPPING LIST

The 100 Healthiest Foods

In the fast-paced world of nutrition research, it seems like a hot discovery hits the news every week. prominent scientists doing groundbreaking work on how edibles stave off illness to pin down the 100 most nutrient-packed foods. To make our list, a food had to be very rich in at least one vitamin, mineral or other compound known to protect against cancer, heart disease or other diseases. Be supermarket smart and use this list as your shopping list. you body will be glad you did!

GLOSSARY OF HEALTHY-FOOD TERMS:

ANTHOCYANINS: Plant pigments that help protect you from heart disease.

ANTIOXIDANT: A substance that prevents harmful molecules called free radicals from damaging DNA. Free radicals may be a cause of cancer, heart disease and other chronic diseases.

CAROTENOIDS: Antioxidant plant pigments that are converted to vitamin A by the body. There are several types: beta-carotene, a major plant source of vitamin A, which lowers the risk for heart disease and cancer; lutein and zeaxanthin, which are linked to a reduced risk of age-related macular degeneration, a major cause of vision loss and blindness in older adults; lycopene, linked with a lower risk of heart attack and cancer.

CONJUGATED LINOLEIC ACID: Beef, lamb and full-fat cheeses are rich in CLA, which halts tumor formation in animals.

ELLAGIC ACID: A plant compound that detoxifies and traps carcinogens.

FAVONOIDS: Plant compounds that deter cancer in a number of ways.

FOLIC ACID: B vitamin that helps prevent birth defects and lower levels of homocysteine, an amino acid linked to heart disease.

INDOLES: Compounds that help fight cancer.

ISOFLAVONES: Compounds that act as weak estrogens (phytoestrogens). Eating 90 mg of isoflavones daily can improve bone density.

ISOTHIOCYANATES: Compounds, including sulphoraphane, that protect against cancer.

LIGNANS: Phytoestrogens that help prevent cancer.

MONOUNSATURATED FAT: The heart-healthiest type of fat.

OMEGA-3 FATTY ACIDS: A type of fat that reduces the risk factors for heart disease.

ORGANOSULFIDES: Substances that help lower cholesterol.

PHYTOESTROGENS: Compounds that are structurally similar to human estrogen. One difference: They do not promote breast and endometrial cancer. In fact, they help protect against these cancers, while providing many of the same heart-and bone-protective effects as human estrogen.

THE 100 HEALTHIEST FOODS

THE 100 HEALTHIEST FOODS

Fruit	Fat/Calorie Breakdown	Body Benefits
(1) Apples	1 medium apple: 81 calories, 0 g fat	An apple's 3 g of fiber help you meet your fiber goal of 20 g to 30 g daily. High-fiber diets can lower heart disease risk.
(2) Apricots	3 apricots: 51 calories, 0 g fat	A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A
(3) Bananas	1 medium: 105 calories, 0 g fat	Bananas are a great source of potassium, which plays a key role in heart health and muscle function. Plus each one has 2 g of fiber.
(4) Blackberries	1 cup: 74 calories, 0 g fat	This fruit boasts a whopping 10 g of fiber in a single cup.
(5) Blueberries	1 cup: 81 calories, 0 g fat	Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls.
(6) Cantaloupe	1 cup, cubed: 84 calories, 1 g fat	An antioxidant double whammy, with 68 mg of vitamin C and enough beta-carotene to cover 65% of your daily vitamin A quota.
(7) Cherries	1 cup: 84 calories, 1 g fat	A good source of perillyl alcohol, which helps prevent cancer in animals. Heart-protective anthocyanins give cherries their color.
(8) Cranberry juice	1 cup: 144 calories, 0 g fat	Fights bladder infections the same way blueberries do.
(9) Grapefruits	1/2 fruit: 39 calories, 0 g fat	A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals.
(10) Purple grapes and juice	1 cup seedless: 113 calories, 9 g fat	Offer three heart-guarding compounds: flavonoids, anthocyanins and resveratrol. (Green grapes are not rich in them)
(11) Kiwi fruit	1 medium kiwi: 46 calories, 0 g fat	Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber.
(12) Mangoes	1 mango: 135 calories, 1 g fat	A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C.
(13) Oranges	1 orange: 61 calories, 0 g fat	One orange provides an impressive 50 g to 70 g of vitamin C, 40 mcg of folic acid and 52 mg of calcium.
(14) Orange juice	1 cup: 112 calories, 0 g fat	One of the richest sources of folic acid: A cup provides one-quarter of the 400 mcg RDA for folic acid and boasts 96 mg of vitamin C.
(15) Calcium- enriched orange juice	1 cup (from concentrate): 112 calories, 0 g fat	drinking this beverage is a healthful way to make a 300-350 mg dent in your daily 1500 mg calcium requirement.
(16) Papayas	1 cup, cubed: 55 calories, 0 g fat	Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium.
(17) Prunes	1/3 cup, stewed: 87 calories, 0 g fat	Prunes' famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup.
(18) Raspberries	1 cup: 60 calories, 0 g fat	Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins.
(19) Red grapefruit	1/2 fruit: 37 calories, 0 g fat	All the goodies of white grapefruit and more: They provide up to 100% of the RDA for vitamin A and are also high in lycopene.
(20) Strawberries	1 cup, sliced: 50 calories, 0 g fat	Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fiber (3.8 g per cup).
Vegetables	Fat/Calorie Breakdown	Body Benefits
(21) Artichokes	1 medium: 60 calories, 0 g fat	In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals.
(22) Arugula	1 cup: 5 calories, 0 g fat	A cruciferous (cabbage family) veggie, this tangy green contains cancer-preventative compounds such as isothiocyanates.
(23) Avocado	1/2 avocado: 170 calories, 13 g fat	Yes, they're high in fat, but fortunately half of it's the heart-healthy monounsaturated variety. And they're a good source of vitamin E.
(24) Beets	1/2 cup, sliced: 37 calories, 0 g fat	Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant.
(25) Bok choy	1 cup, cooked: 20 calories, 0 g fat	This staple of Chinese cuisine contains isothiocyanates, plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup).
(26) Broccoli	1 cup, cooked: 44 calories, 0 g fat	This super food is loaded with sulphoraphane. Then there's the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C.
(27) Broccoli sprouts	1/2 cup: 10 calories, 0 g fat	As protective as broccoli is, these little sprouts may be even better. They're sprouting up in health food stores and supermarkets.
(28) Brussels sprouts	1/2 cup, cooked: 30 calories, 0 g fat	Along with good-for-you isothiocyanates and indoles, these vegetables give you an impressive 48 mg of vitamin C.
(29) Cabbage	1 cup raw, chopped: 22 calories, 0 g fat	The indoles in cabbage help make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing.
(30) Cauliflower	1 cup, raw: 24 calories, 0 g fat	Another great source of indoles; plus it's high in fiber (2.5 g per cup) and vitamin C (72 mg per cup).
(31) Carrots	1 medium: 26 calories, 0 g fat	A stellar source of beta-carotene. one carrot contains twice the RDA for vitamin A. Cooked carrots are even healthier than raw.
(32) Celery	2 medium stalks: 13 calories, 0 g fat	Celery doesn't get much hype, but it's got the goods - namely phthalides, compounds that lower blood pressure and cholesterol.
(33) Garlic	1 clove: 5 calories, 0 g fat	Raw, cooked or granulated: All forms contain cholesterol-fighting organosulfur compounds.
(34) Green beans	1 cup, cooked: 43 calories, 0 g fat	Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin.
(35) Green pepper	1 medium: 32 calories, 0 g fat	One of the more vitamin C-rich vegetables - 66 mg per pepper - and it's got a little capsaicin, too (see peppers, below).
(36-39) Greens (collard, kale, mustard, turnip)	1 cup, cooked: 29 to 49 calories, 0 to 1 g fat	These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup.
(40) Onions	1/2 cup, chopped: 30 calories, 0 g fat	They're important suppliers of the same heart-healthy organosulphur compounds that are found in garlic.
(41) Peas	1/2 cup, cooked: 67 calories, 0 g fat	A good source of the carotenoids lutein and zeaxanthin - both of which help protect against age-related eye disease.
(42) Peppers (hot)	1 pepper: 18 calories, 0 g fat	Their phytochemical claim to fame is capsaicin, which helps short-circuit the cancer process.
(43) Potato (white)	(1) 7 oz. potato: 220 calories, 0 g fat	Don't peel it, and you get a generous 5 g of fiber, 43% of the day's vitamin C requirement and a major dose of potassium.
(44) Pumpkin	1/2 cup, canned: 41 calories, 0 g fat	Gives you three times the RDA for vitamin A and 3/5 g of fiber. Use canned pumpkin to make pumpkin bread, risotto and soup.
(45) Radishes	4 radishes: 4 calories, 0 g fat	The beginning of the bite is cool, but soon things get hot; chewing activates the veggies' indoles and isothiocyanates.
(46) Romaine and other dark lettuce	2 cups, shredded: 18 calories, 0 g fat	The darker the green, the more carotenoids. These lettuces are also high in folic acid: There's 40% of the RDA in 2 cups of romaine.
(47) Peppers, red, sweet	1 pepper: 32 calories, 0 g fat	An improved version of the already top-notch green pepper, with twice its vitamin C content and a day's supply of vitamin A.
(48) Seaweed	1 cup: 32 calories, 0 g fat	Seaweed is carotenoid and calcium-rich and has a delicate taste.
(49) Spinach	1 cup, cooked: 41 calories, 0 g fat	Offers enough beta-carotene to surpass the RDA for vitamin A, a ton of lutein and more than half the RDA for folic acid.
(50) Squash (winter types, butternut)	1 cup, cooked: 82 calories, 0 g fat	Not only does a cup equip you with three day's worth of vitamin A but it fulfills nearly 10% of your daily calcium needs.
(51) Tomatoes	1 tomato: 26 calories, 0 g fat	Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.
(52) Turnips	1 cup, cooked, cubed: 32 calories, 0 g fat	Neglected members of the cruciferous family, turnips provide both indoles and isothiocyanates and 3 g fiber.
(53) Watercress	2 cups: 8 calories, 0 g fat	One of its compounds detoxifies a major carcinogen in tobacco and as such may help prevent lung cancer. Also contains carotenoids.
(54) Yams, sweet potatoes	1/2 cup, mashed: 103 calories, 0 g fat	They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.
Tea, Herbs and Spices	Fat/Calorie Breakdown	Body Benefits
(55) Chives	1 tbsp: 1 calorie, 0 g fat	A member of the same family as garlic, chives contain cholesterol-lowering organosulfides.
(56) Cinnamon	1/2 tsp: 3 calories, 0 g fat	Recent research found that 1/4 tsp to 1 tsp of cinnamon daily improves insulin function and, in turn, blood-sugar control.
(57) Ginger	(5) 1 inch slices: 8 calories, 0 g fat	Helps quell nausea and may reduce joint inflammation in diseases such as rheumatoid arthritis.
(58) Horseradish	1 tsp prepared horseradish: 2 calories, 0 g fat	Whether it's fresh, jarred or in the sharp green wasabi served with sushi, horseradish is infused with anticancer isothiocyanates.
(59) Mint	2 tbsp: 5 calories, 0 g fat	Spearmint, the type normally found in the fresh herb section of your grocery, is rich in covone, an antioxidant and anticarcinogen.
(60) Mustard	1/2 tsp mustard seed: 8 calories, 0 g fat	Both prepared yellow mustard and mustard seed contain health-protective isothiocyanates.
(61) Parsley	2 tbsp, chopped: 3 calories, 0 g fat	Parsley is a great source of several carotenoids: beta-carotene, lutein and zeaxanthin. Try it in tabbouleh.
(62) Rosemary	1/2 tsp dried or 1 tsp fresh h:1 calorie, 0 g fat	Test-tube studies found that carnosol, a compound in rosemary, thwarts the action of carcinogens.
(63) Sage	1/2 tsp ground: 1 calorie, 0 g fat	Contains a variety of monoterpenes, substances that prevent the spread and progression of tumors.
(64) Tea, black or green	1 cup: 2 calories, 0 g fat	Tea (regular and decaf) and its antioxidant catechins are linked to reduced heart-disease risk. Tea may also help inhibit cancer.
(65) Turmeric (used in curry spice)	1/2 tsp: 4 calories, 0 g fat	This spice gets its yellow color from compounds called curcumins, which have reduced the size of tumors in animals 50%.
Beans & Soy	Fat/Calorie Breakdown	Body Benefits
(66) Beans (kidney, black, navy)	1 cup, cooked: 220 to 270 calories, 0 g fat	A super rich fiber source, ranging from 6 g to 16 g per cup, depending on the variety. Also high in iron.
(67) Soy milk	1 cup: 81 calories, 4 g fat	A cup has 20 mg to 25 mg of health-promoting isoflavones.
(68) Soy protein isolate powder	1 oz: 95 calories, 1 g fat	studies show that it takes 25 g of soy protein daily (the amount in just 1 1/4 oz to 3 oz of the powder, depending on the brand) to get a 10% drop in cholesterol. Try blending it in a smoothie.
(69) Tofu	1/2 cup: 97 calories, 6 g fat	A rich source of isoflavones. Studies indicate that 90 mg of isoflavones daily improves bone density; 1/2 cup of tofu has 30 g.
(70) Textured vegetable protein	1/2 cup, rehydrated: 60 calories, 0 g fat	This is the stuff that mimics meat in vegetarian chili. TVP is one of the richest sources of isoflavones, at 40 mg per 1/2 cup.
Dairy	Fat/Calorie Breakdown	Body Benefits
(71) Cheese (full fat)	1 oz: 70 to 110 calories, 6 g to 9 g fat	One ounce packs 210 mg of calcium and a dose of conjugated linoleic acid (CLA). It's high in saturated fat; eat with low fat foods.
(72) Skim milk	1 cup: 90 calories, 0 g fat	Our calcium lifeline at 300 mg per cup, and one of the few dietary sources of vitamin D, which is vital to calcium metabolism.
(73) Yogurt (plain low fat or nonfat)	1 cup low fat: 150 calories, 3.5 g fat	Those friendly bacteria (called probiotics) in yogurt help boost immunity and prevent yeast infections.
Meat	Fat/Calorie Breakdown	Body Benefits
(74) Beef	3 oz, cooked: 150 to 280 calories, 5 g to 20 g fat	Beef is a good source of both CLA and iron, but since it's also high in saturated fat, have it no more than three times a week.
(75) Chicken, without skin	3 oz, cooked: 162 calories, 6 g fat	Remove the skin and you've got an excellent, low fat source of protein. And 3 oz provides 38% of the RDA for the B vitamin niacin.
(76) Lamb	3 oz, cooked, trimmed of fat: 175 calories, 8 g fat	Lamb, like beef, is also a good source of CLA. Ditto beef's saturated fat warning and weekly consumption recommendation.
(77) Lean pork	3 oz, cooked, trimmed of fat: 140 calories, 4 g fat	Fat-trimmed pork tenderloin has one-third less fat than even lean beef. And it boasts 71% of the RDA for thiamine.
Seafood	Fat/Calorie Breakdown	Body Benefits
(78) Fatty fish (salmon, mackerel)	3 oz, cooked: 155 to 225 calories, 5 g to 15 g fat	The richest source of the heart-protective omega-3 fatty acids DHA and EPA, considered the most potent.
(79) Other fish	3 oz, cooked: about 100 calories, 1 g fat	Omega-3's comprise the little bit of fat found in fish, plus fish are a good source of selenium, which is essential for immunity.
(80) Lobster	3 oz, cooked: 122 calories, 2 g fat	Try lemon juice instead of butter and you've got a virtually fat-free way to meet your daily selenium and copper requirements.
(81) Mussels	3 oz, cooked: 146 calories, 4 g fat	Mussels have two to three times as much iron as a burger, and completely cover you for selenium.
(82) Oysters, Eastern	6 medium, steamed (1 1/2 oz): 58 calories, 2 g fat	Just six oysters give you nearly five times the RDA for zinc, which is critical for immune function.
Nuts, Seeds, Oils	Fat/Calorie Breakdown	Body Benefits
(83) Almonds	1/2 oz (11 nuts): 83 calories, 7 g fat	A recent study showed that a daily 3 1/2 oz serving of almonds can lower LDL cholesterol 14%.
(84) Brazil nuts	1/2 oz (4 to 4 nuts): 93 calories, 9 g fat	Just three to four nuts deliver an astronomical 420 mcg of selenium, eight times the recommended daily amount.
(85) Peanut butter	2 tbsp: 200 calories, 16 g fat	Eating five ounces of nuts weekly reduces heart-disease risk. Buy peanut butter without partially hydrogenated oils.
(86) Sunflower seeds	1/4 cup: 205 calories, 18 g fat	One of the richest sources of vitamin E (besides oils), with an impressive 6 IUs in just 1/4 cup.
(87) Tahini	1 tbsp: 89 calories, 8 g fat	Amazingly, 1 tbsp of the stuff has got 64 mg of calcium, 1.3 mg of iron and nearly one mg of zinc. And it's a good source of protein.
(88) Walnuts	1 oz (14 halves): 182 calories, 17 g fat	Walnuts are exceptionally rich in an omega-3 fatty acid called alpha-linolenic acid, which helps protect against heart disease.
(89) Canola oil	1 tbsp: 124 calories, 14 g fat	The only cooking oil that's rich in the two healthiest fats: monounsaturated and omega-3's. It's a good all-purpose oil.
(90) Flaxseed oil	1 tbsp: 124 calories, 14 g fat	It's rich in the vegetarian form of omega-3 fatty acids. Mix with balsamic vinegar for a tasty salad dressing.
(91) Olive oil	1 tbsp: 120 calories, 14 g fat	Besides its extremely high monounsaturated fat content, olive oil also contains a heart-healthy compound called squalene.
Grains	Fat/Calorie Breakdown	Body Benefits
(92) Barley	1/2 cup, cooked: 97 calories, 0 g fat	Barley is a great source of a soluble fiber called beta-glucan (also found in oats, below), which helps lower blood cholesterol.
(93) Bran cereal	Varies by brand. 1/2 cup: 80 calories, 1 g fat	The easiest way to make inroads into that 20 to 30 g fiber recommendation. These cereals range from 2 g to 9 g of fiber per serving.
(94) Flaxseed	1 tbsp seeds: 60 calories, 4 g fat	One of the richest sources of health-protective lignans and a good source of omega-3 fatty acids
(95) Oats and oat bran	1 cup: 88 calories, 2 g fat	Studies show that a cup of cooked oat bran or 1 1/2 cups oatmeal daily lowers cholesterol 5%.
(96) Rye crackers	(1) 4 1/2 x 2 1/2" cracker (.5 oz): 37 calories, 0 g fat	Rye crackers are one of the few foods containing rye bran. The bran has lignans and 2.5 g of fiber per 1/2 oz of crackers.
(97) Wheat germ	1/4 cup wheat germ: 103 calories, 4 g fat	Wheat germ is rich in fiber, provides your daily selenium dose and is one of the few foods rich in vitamin E (7U of E per 1/4 cup).
(98) Whole grains such as bulgar	1 cup, cooked: 150 to 220 calories, 0 g to 2 g fat	Besides the lignans and vitamins, these grains supply complex carbs that mete out a slow, even supply of energy all day long.
(99) 100% whole wheat bread	2 slices: 138 calories, 2 g fat	Each slice of 100% whole wheat bread has 1.5 g of fiber, plus other nutrients. Forget regular "wheat" bread.
(100) Whole wheat pasta	1 cup, cooked: 174 calories, 1 g fat	It's got all the nutrients of whole wheat bread, and it's a great source of selenium as well.

Weight-Loss Resolutions

A CLIENT SAYS to me, 'My New Year's resolution is to lose 20 pounds. What diet do you recommend?' Of course, I went into my spiel about how diets don't work, except temporarily, that to lose weight you have to think lifelong behavior change and lots of exercise. She listened politely, but when I was done talking, she still wanted to show me a diet she had clipped out of a magazine. She asked if I thought it would work. It looked pretty well-balanced, lots of vegetables, not too restrictive. I told her it looked fine, that you could lose weight on just about any diet. I guess some people like dieting, planning diets and thinking about losing weight. However, I wanted to give her some information on the importance of lifestyle modification for long-term success, but she was so into this diet, I didn't know what else to say. I did tell her to keep coming to class, and that exercising regularly was important for keeping the weight off. I guess lifestyle modification is a lot harder to commit to than going on a diet for a month or two."

Lifestyle modification means changing behaviors that are problematic.

Perhaps you have had a similar experience in your work as a fitness professional. We are a dieting culture, and we want quick-fix solutions to difficult problems. It can be a challenge to convince clients that lifestyle change is the only successful path to a healthy weight.

What is lifestyle modification?

Lifestyle modification means changing behaviors that are problematic, and replacing them with new, more helpful behaviors. Someone who wants to lose weight would eliminate habits that lead to the consumption of excess calories, develop more healthful eating behaviors and add more physical activity to their days. While this sounds simple, we know that changing lifestyle habits can be a complicated and difficult challenge.

Clients need to know that even small changes can make a difference. Some habits might be fairly mindless responses to the environment: donuts appear at the staff meeting, and your clients snack along with everyone else, even if they are not hungry. Simply becoming more aware of their habits can often lead to healthy changes.

Self-monitoring and problem solving

Many people already have some ideas about what behaviors contribute to their weight problems. But self-monitoring can help clarify the factors that trigger and/or reward these behaviors. In the case of weight control, clients should record food intake and physical activity, noting the situations and feelings that precede or accompany these behaviors. Once people have a better picture of their behavior, they can take steps to change some of their habits.

Problem solving simply involves brainstorming possible strategies to address an issue, weighing the pros and cons of each solution, and then implementing the best one. If donuts at the staff meeting trigger unwanted eating, your client might decide to take a cup of tea to the meeting and sit as far away as possible from the donuts. Over time, this new behavior becomes a permanent part of your client's lifestyle that takes little thought or self-control. Problem solving strategies generally consist of changing environmental factors (e.g., not going into the donut store) or a client's response to the environment, as in the staff meeting example above.

Referrals: When simple changes are not enough

When clients share their difficulties with lifestyle modification, it's important to recognize that simple lifestyle changes are not always sufficient to address certain problems. For example, clients with health problems should be referred back to their providers for more specific health-related advice. Similarly, while fitness professionals can endorse standard nutrition guidelines, such as the Food Guide Pyramid, they should refrain from giving dietary advice tailored to specific health problems.

Sometimes clients say things that may indicate serious problems such as eating disorders or depression. If you have any concerns that you

LAWS OF SUCCESS

. Show a Real Interest in Others
1. Let the other person do most of the talking.
2. Encourage others to talk about themselves.
3. Be a good listener.
4. Talk in terms of the other person's interest.
. Be a Better Listener
* Do you need to improve your listening skills? According to experts, "good listeners" display a pattern of distinctive behaviors and these can be easily practiced and mastered.
1. Stay focused. Minimize external distractions and pay close attention to what others say.
2. Interpret both words and emotions. The words people use are just one part of what they're saying. You can capture the whole message by also paying attention to the emotions behind the words.
3. Do not interrupt. Interruptions decrease effective communication.
4. Resist filtering. Be open-minded; don't judge what someone says by your values only.
5. Summarize the message. Be sure you've heard something correctly by offering a quick summary of what the other person has said.
Communicate Effectively Within Teams
* No matter what business you're engaged in, it's likely you are a member of one or more teams, or will be soon. Here are some ideas to help ensure that the players on your team communicate well with each other.
1. Treat people like individuals.
2. Make each team member responsible for the team product.
3. Create a shared sense of purpose.
4. Make all goals team goals.
5. Share the glory, accept the blame.
6. Get involved, stay involved.
7. Mentor and coach team members.
8. Take every opportunity to build the team's confidence.
Remember Names: Here's How
1. Make sure you hear a name clearly and can pronounce it correctly.
2. Ask the person to repeat his or her name if necessary.
3. Get a distinct impression of the person - note physical characteristics, listen to the person's voice, try to "visualize" the personality.
4. Repeat the person's name to yourself several times to get it fixed in your mind.
5. Use the person's name several times during your conversation.
6. Associate the name with a word picture that's colorful, action-oriented, even exaggerated.
The Two-Step Time Management Rule
* Practice this simple rule to see how it will save you time and help you reach your goals:
1. Plan your day to achieve your goals.
2. Keep to your plan.
Practice Good Communication
1. Whether you're speaking to one person or communicating with a large audience, you can deepen the impact of your message by following these simple guidelines:
2. Be excited about the topic.
3. Convey ideas enthusiastically.
4. Animate your presentation with voice and gesture.
5. Speak directly to the audience.
6. State your points clearly and concisely.
7. Keep in mind that anecdotes are essential to strong presentations.
8. Summarize your main points often.
9. Get people involved in your presentation.
Express Appreciation: Four Key Points
* Appreciation: It's one thing we can never get enough of! In fact, one of the most powerful ways to build lasting relationships is to let people know about the strengths you see and admire in them. Be generous in expressing your appreciation. And remember to be specific about the strengths you observe.
1. Give honest, sincere appreciation.
2. Don't criticize, condemn, or complain.
3. Make the individual feel important.
4. Give the person a fine reputation to live up to.
* "You have it easily in your power to increase the sum total of this world's happiness now. How? By giving a few words of sincere appreciation to someone who is lonely or discouraged. Perhaps you will forget tomorrow the kind words you say today, but the recipient may cherish them over a lifetime." &emdash; Dale Carnegie.
Networking Ideas That Make a Difference
* Smart business people understand the value of networking. Put simply, expanding your contacts improves your chances to build good relationships, discover leads, and generate increased sales. Plus, the more people you get to know in your own industry - or in different businesses and functions - the easier it will be for you to find the best sources when you need specialized information or the insights of an experienced professional. Here are some known ways to widen your circle of contacts by improving your networking strategy:
1. Offer to help others. End meetings and calls by asking, Is there anything I can do to help you?
2. Communicate your unique knowledge and expertise to others.
3. Share your own personal contacts judiciously.
4. Be approachable.
5. Write personal thank-you notes to people who help you.
6. Follow through on your commitments - always.
And when you're planning to participate in a networking event, increase your chances for success by applying these easy ideas:
1. Know who will be attending the event.
2. Arrive early.
3. Dress appropriately.
4. Bring lots of business cards.
5. Have a personal 30-second "commercial" ready.
6. Remember people's names and use them in conversation.
7. Spend most of your time with people you don't know.
8. Learn about other people before you start talking about yourself.
9. Have fun.
. Problem Solving: The Four Question Approach
* This deceptively simple formula will amaze you. Try it.
1. What is the problem?
2. What are the causes of the problem?
3. What are the possible solutions?
4. What is the best possible solution?
* Once you've discovered the best possible solution, take action!
* The key is not to be overwhelmed by problems.
Habits for Improving Performance
1. Clear your desk of all materials except those relating to the immediate task.
2. Do things in the order of their importance.
3. When you face a problem, solve it right away if you have the information needed to make a decision.
4. Learn to organize, delegate, and supervise.
How to Conquer Worry and Manage Stress
* "You can conquer almost any fear if you will only make up your mind to do so." This wisdom comes from Dale Carnegie who also devised a simple formula for holding anxiety in check. Give it a try and you'll discover it really works.
1. Try to compartmentalize worry so that it doesn't carry over from one day to the next.
2. Ask yourself what is the worst that could happen.
3. Prepare to accept the worst.
4. Try to improve on the worst.
5. Remind yourself of the toll worry can take on your health.
6. Remember that ninety percent of what you worry about never happens.
* "If you want to develop courage, do the thing you fear and keep on doing it until you have a record of successful experiences behind you. That is the quickest and surest way ever yet discovered to conquer fear.
* You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn't exist anywhere except in the mind."
* "Finish each day and be done with it... You have done what you could; some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it well and serenely." &emdash; Ralph Waldo Emerson.
. Strengthening Relationships: A Time-Tested Strategy
* It has been reported that one of the greatest personal strengths of Jacqueline Kennedy Onassis was her ability to make the person she was speaking with feel like the most important person in the world.
1. Don't criticize, condemn, or complain.
2. Give honest, sincere appreciation.
3. Become genuinely interested in other people.
4. Smile.
5. Remember that a person's name is to that person the sweetest and most important sound in any language.
6. Be a good listener. Encourage others to talk about themselves.
7. Talk in terms of the other person's interests.
8. Make the other person feel important, and do it sincerely.

Exercise and state of mind

Considerable evidence documents the countless benefits of a sound exercise program. Some of these benefits are obvious: An improved level of muscle tone, a leaner body, a radiant glow that often occurs when individuals feel a sense of accomplishment, etc. Many of the positive consequences of regular exercise, however, are not outwardly apparent. When considering the mind/body connection, there is definitely "more than meets the eye" for the benefits of exercise.

Physical activity has been shown to affect a person's mental and emotional processes, both during and after exercise. While the degree to which these processes are influenced varies with the individual, type of exercise modality and specific features of the program (how long, how hard, how often), exercise can have a meaningful impact on the various facets of the mind/body connection. The many benefits attributed to exercise include the following:

* May enable a person to think more clearly

* May improve short-term memory

* May relieve stress

* May influence a person's mood state

* May decrease depression

* May enhance a person's level of self-esteem

* May influence addictive behavior

* May promote brain-cell growth

* May increase creativity

Clearing mental clutter

Research indicates that regular exercise enhances an individual's ability to think clearly and to perform certain cognitive tasks. How exercise influences these factors is not known. One plausible theory is that exercise increases body temperature, which speeds catalytic occurrences that facilitate cognitive functioning and performance.

Say what?

Exercise can improve short-term memory by energizing and revitalizing the mind. The reason for this may be simply because exercise increases the flow of both blood and oxygen to the brain. This benefit may be especially consequential for older adults, who can have memory problems with advanced age.

Coping with the demands of life

Data on physical activity indicate that individuals have reduced levels of stress as a result of exercise. Regular exercise can reduce stress response and boost a person's ability to recover from stress. There are several theories to explain why stress reactivity diminishes following exercise. The "opponent process theory" hypothesizes that the physical stress of exercise may elicit an opposing response (reduced stress) after exercise. Another theory, the "sympathetic toughness concept," suggests that repeated exposure to physical stress may train the body to be less affected by demands on it, and to recover more quickly from psychological stress.

Brightening up

Individuals who exercise often report that they "feel better" after working out. This may result from several factors, including physiological responses (increased energy), perceptual responses (enhanced self-esteem) and affective responses (reduced level of negative thoughts and feelings). Whatever the combination of factors, it seems clear that exercise has a positive influence on the level of anxiety and general mood. To explain the effect of exercise on anxiety and mood, several theories have been advanced. One popular theory hypothesizes that exercise triggers the release of mood-altering chemicals, such as endorphins and serotonin, in the brain. Another theory suggests that simply taking a break from the daily routine can reduce anxiety and improve mood.

Improving mental health

Recent studies show that exercise can have a significant effect on depression. Sedentary men and women are more than twice as likely to be depressed as physically active people. In reducing depression, exercise has been found to be effective for all ages, for men and women, and for varying degrees of depression. But the reason for the antidepressant effect of exercise has not yet been identified.

Feeling good about yourself

Exercising on a regular basis is associated with improved self-esteem. The data suggest that physical self-esteem may encompass different factors, including perceptions of sport competence, bodily attractiveness, muscular fitness and development, and baseline physical conditioning. Thus, the impact of exercise on self-esteem depends on which factors an individual feels are important, and on the perceived impact of their exercise. The more importance a person places on the physical component of self-esteem, the greater the degree that exercise can influence their level of self-esteem. Unfortunately, attempts to research the precise cause-and-effect relationship between exercise and self-esteem have produced inconclusive findings.

Changing addictive behavior

Although a limited number of studies have attempted to identify the psychological changes produced by regular exercise in individuals with addictions, there are some promising findings. Significant decreases in anxiety and baseline depression levels, as well as enhanced levels of self-esteem, have been found in addictive individuals who exercise regularly. Positive changes in dysfunctional behavior patterns have also been reported. Although no explanation exists for the possible positive influence of exercise on addictive behavior, exercise does offer hope as an effective intervention for some individuals who suffer from addiction.

Stimulating brain-cell growth

Recent studies involving animal experiments have found that regular exercise may spur the growth of new brain cells responsible for learning and memory. In addition, the findings show that exercise can measurably prolong the survival of existing brain cells. Although the research only involved animals, the results have obvious implications for humans. If vigorous exercise stimulates brain-cell production in people, all forms of exercise can offer individuals viable tools for revitalizing their minds.

Getting the creative juices flowing

Engaging in physical activity on a regular basis may increase a person's level of creativity. Some researchers suggest that the heightened level of creativity is simply a byproduct of increased oxygen flow to the brain. Others suggest that enhanced mood and creativity result from the release of hormones in the brain that are triggered by exercise. Still others hypothesize that exercise suppresses activity in the left hemisphere of the brain (responsible for logical thought), and stimulates activity in the right hemisphere (the part of the brain that regulates intuition and creativity).

A state of mind

As exercise psychologists continue to learn more about the mind/body relationship of exercise, the behavioral consequences of regular exercise will become more well known and appreciated. In the future, health/fitness professionals may be asked to develop detailed exercise prescriptions to address specific psychological objectives, in addition to particular physiological goals. The mind does, and will continue to, matter in exercise. FM



REFERENCES

Crews, D. J., and E. Hart. Understanding the psychological basis of exercise. In The StairMaster Fitness Handbook, 2nd ed. (J. Peterson and C.X. Bryant, eds.), Sagamore Publishing Co.: Champaign, Ill., 1995.

Raphael, R. D. Create better mental health through physical activity. ACSM's Health and Fitness Journal 2 (Supplement): 18-20, March/April 1998.

Eating plan for 1400 calories

There are many different types of eating plans available; however, the key to success is finding one that works for you.One key ingredient for a meal plan to work is consistency. Many of us fail to keep consistency in our lives or we stay consistent with bad habits. Two examples that come to mind include skipping meals and breakfast.Failure to break-the-fast every day and skipping meals improves the chance that you will fail to reach your goals. Eating breakfast and consuming small meals (4 to 6 per day) prevents binge eating, nighttime snacking, and weight gain. It also keeps your metabolic rate at an optimal pace. The body requires fuel to keep your metabolism burning. Think of metabolism as a campfire. To keep a fire burning strong, it must be fed small doses of wood (ie, fuel). Dropping a large log onto the fire will keep the fire burning, but not as effectively as if it was fed small portions of wood. With the fire still in mind, you have to look at its preferred fuel choice. Adding paper or “empty calories”, the fire will burn through it very quickly. As a result, the fire becomes starved and must be fed very often. Now if you added a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fire’s appetite more than the paper. Wood is to fire as protein is to humans. Your diet should always include a source of protein at each meal and snack.

Serving Sizes

Serving sizes are not designed to tell you how much you should eat at each meal, but rather, to give you a

pattern which to compare your intake with your goals. Based on the goals set above, try to consume the

appropriate amount of food based on the following serving sizes.

Breads, Cereal, Rice and Pasta Group

One serving=80 calories=1 slice bread, 2 slices “extra thin” or “diet” bread, ½ English muffin, ½ frankfurter or

hamburger bun, 1 small dinner roll, ½ cup starchy vegetables, ½ cup mashed or 1 small baked potato, ½ cup

cooked cereal, pasta, rice, 1 tortilla 6” across, 1 ounce cold cereal, 4-6 crackers, 3 cups air popped popcorn, 2

rice cakes or 5 mini cakes.

Fruits

One serving=60-80 calories=1 medium portion of fresh fruit: orange, apple, banana, 2 Tbs. Raisins, ¼ cup

dehydrated fruit; ½ cup cooked or canned fruit, ½ cup fruit juice.

Vegetables

One serving=25-30 calories= 1 cup leafy green vegetables, ½ cup cooked, ½ cup chopped, ½ cup raw, ¾ cup

vegetable juice.

Milk, Yogurt and Cheese

Choose low-fat whenever possible…

One low fat serving=90 calories=1 cup skim or 1% milk, 1 cup non-fat yogurt, ½ cup low fat yogurt, 1 ounce low

fat cheese, ½ cup nonfat or 1% cottage cheese.

One regular serving=150 calories=1 cup whole milk or whole milk yogurt, ¾ cup fruit flavored yogurt, 1 ounce of

natural cheese, ½ cup cottage cheese.

Meat, Poultry, Fish, Beans and Nuts Group

Choose low-fat whenever possible

One low-fat serving=70 calories=1 ounce of cooked lean meat, fish or poultry, 4 Tbsp hummus, 1/3 cup cooked

dry beans, 3 egg whites, 1 ounce low-fat cheese

One regular serving=100 calories=1 ounce cooked meat, 1 egg, 4 ounces tofu, 1 ounce of natural cheese, 1Tbs. peanut butter.

Breakfast: 325 calories

This is one meal… Feel free to eat this in parts.

Choose ONE of the following:

• Toast (2 slices reduced-calorie 100% whole wheat)

• Toast (1 slice 100% whole wheat)

• ½ English muffin

• ½ cup bran cereal

• ¼ cup Grape-Nuts

• 1 ½ cups Puffed cereal

• ½ cup grits

• ½ cup cooked oatmeal

• ½ cup shredded wheat

And ONE of the following…

• 1 cup nonfat or 1% milk

• 2/3 cup plain, fat-free yogurt

• ½ cup nonfat or 1% cottage cheese

And ONE of the following…

• 1 boiled egg (up to 4 per week)

• 1 chicken sausage

• 2 slices bacon

• 2 ¼ teaspoons peanut butter

And ONE of the following…

• 1 small banana

• ½ cup orange juice (with calcium)

• ¾ cup red or green grapes

• 1 ounce raisins

• 1 apple

• 1 orange

And…

• 8 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares (provita)and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

And…

• 16 ounces water

Lunch: 325 calories

Choose ONE of the following:

• Note: 3 ounces = 1 deck of cards or size of palm of hand

• Grilled chicken on a pita – (3 ounces)

• Tuna sandwich – (3 ounces tuna, 2 slices reduced-calorie wheat bread)

• Chicken/turkey/tuna/beans in salad– (3 ounces /3 slices)

• 1 Tbsp peanut butter sandwich with 1 Tbsp jam on reduced calorie whole wheat bread

• 2 eggs (hardboiled or scrambled) with 2 slices whole wheat toast

• 1 ½ cup low-fat cottage cheese with 2 slices whole wheat toast

• 3 Tbsp. Hummus with lettuce and tomato in a wrap

• Chicken and veggie stir-fry (1½ cups), rice (1/2 cup)

• 1 bowl soup, 2 Saltine crackers, small salad with 2 Tablespoons reduced fat oil and vinegar

• 1 grilled cheese sandwich on whole wheat bread

• Large garden salad large (1 cup leafy greens, 1 cup mixed colorful vegetables, 6 oz sliced chicken, 2

Tablespoons reduced fat oil and vinegar, ½ cup wheat thins)

And ONE of the following…

• 1 cup low-fat yogurt with ¼ cup applesauce

• 1 cup non-fat or 1% milk with ¼ cup applesauce

And…

• 16 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

Dinner: 300 calories

Choose ONE of the following:

• 2/3 cup beans and rice

• 2/3 cup whole wheat pasta

• 2/3 cup couscous

• Bread, multi-grain (2 slices)

• 1 cup lentils

And ONE of the following…

• 3 ounces chicken or turkey (white meat, no skin)

• 3 ounces fish (fresh or frozen cod, flounder, haddock, halibut, trout, canned or fresh tuna and salmon)

• 3 ounces tofu (not deep fried)

• 3 ounces shellfish (clams, lobster, crab, shrimp, scallops, imitation crab)

• 2 fat-free hot dogs

• 2 ounces lean deli meat

And ONE of the following…

• Garden salad (large = 1 cup leafy greens, 1 cup mixed colorful vegetables, 1 tbsp. Low fat dressing)

• 1 cup broccoli

• 1 cup carrots

• 1 cup non-starchy vegetable (full list at the end)

And…

• 16 ounces water

Snack: 150 calories

Choose ONE of the following:

• 100 Calorie snack pack and 15 grapes

• 4 Tablespoons hummus with 12 baby carrots

• 1 cup nonfat or 1% cottage cheese and 1/3 cup pineapple chunks

• 2 large graham cracker squares and 1 Tablespoon peanut butter

• 2/3 cup plain, fat-free yogurt and 2 Tablespoons Grape Nuts

• 15 almonds

• 15 cashews

• ½ medium apple and 1 Tablespoon peanut butter

• 2 rice cakes and 1 Tablespoon peanut butter

• 1 string cheese with 3 saltines

• 2 oz tuna salad with 3 saltines

Non-Starchy Vegetables

Artichoke

Artichoke hearts

Asparagus

Beans (green, wax, Italian)

Bean sprouts

Beets

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Green onions/scallions

Greens (collard, kale, mustard, turnip)

Kohlrabi

Leeks

Mixed vegetables (without corn or peas)

Mushrooms

Okra

Onions

Pea pods

Peppers (all types)

Radishes

Salad greens (endive, escarole, lettuce, romaine,

spinach)

Sauerkraut

Spinach

Summer squash

Tomato (fresh or canned)

Tomato sauce

Tomato/vegetable juice

Turnips

Water chestnuts

Watercress

Zucchini

100 Ways to Lose Your Gut

Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever.

The average man's body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—it's never stagnant. Spend more of each day burning fat than you do storing it, and over time, you'll bury your belly forever. Sound simple? It is. You see, there's no single secret formula for losing fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, you'll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and you'll finish off your fat easier and faster than you ever imagined possible.

Eat more protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs. Read labels.
Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity.

Get off your ass.
Do every exercise standing instead of sitting. "You'll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips.

Mix up your movements.
When you lift, perform supersets in which you alternate between sets of lower-body and upper-body exercises. That way, your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S.

Exercise blind.
When you're using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.

Embrace yardwork.
View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)

Snack on dill pickles.
They have one calorie per slice.

Take larger steps.
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.

Rent motivation.
Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).

Break a record.
Challenge yourself to run farther in the same amount of time—even if it's just one-tenth of a mile—every single workout. This ensures you're always burning more calories from one workout to the next.

Smash your dinner plates.
And buy smaller ones. That way, even if you fill your plate to capacity, you're ultimately eating less than what you would likely pile on your existing platters.

Cut carbs.
Yes, you've heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.

Lift first, then run.
By doing cardio after you've lifted—when you're already tired—the same speed or intensity will have a greater effect than had you done it beforehand, says McGarr.

Change directions.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says MF training adviser Alwyn Cosgrove, C.S.C.S.

Fill up on high-fiber foods.
Consider them "good carbs." Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.

Top your salad with vinaigrette dressing.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.

Don't skip meals.
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energy— and conserves fat.

Try the VersaClimber.
The more vertical you are when doing cardio, the more calories you burn.

Don't be a couch potato.
If you're a TV junkie, add up the number of hours you watch right now, and cut out all reruns—even if there's an episode of Seinfeld on you've never seen. Spend the time you save on your feet: outdoors or in the gym.

Hit the weights.
If you're lazy, it's not as bad as you think—just 10 minutes a day of lifting, three days a week, will help. Harvard research shows that 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable.

Pass on the potatoes.
In any form—mashed and baked, as well as French fries and potato chips. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)

Eat your biggest meal of the day after you lift.
It takes calories to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after a weight-training session than if you hadn't worked out at all.

Chug H20 before a meal.
The water will take up room in your stomach, making you feel more full and reducing your appetite, says Christopher Mohr, M.S., R.D.

Request substitutions.
Any time your restaurant entree comes with a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., R.D. (Your server will be more than happy to accommodate you.)

Join a league.
That is, sign up for a sport such as softball, soccer, or even kickball. It'll automatically schedule exercise sessions into your week, and because you're part of a team, you'll have peer pressure that'll ensure you keep showing up.

Break between scoops.
That is, if you can't live without ice cream, cake, or other calorie-laden desserts, go ahead and have one scoop (about 1/2 cup) or one small slice. Then, if you still want more, wait 20 minutes. Typically, you'll find that while you wait, hormones kick in and trigger a feeling of fullness, reducing desire for that second serving.

Brush your teeth more often.
In a recent Japanese study of 14,000 people, researchers found that men who brushed their teeth frequently were leaner than men who did not. Thank that minty-fresh flavor, which may make you less likely to snack between meals.

Eat an unbalanced diet.
"By cycling your calorie intake so that you eat less calories one day and more the next, you'll keep your metabolism on its toes," says Volek. And that'll ensure you keep burning fat at a high rate. The key: Shoot for an average of 2,000 calories a day over a week's time.

Dial up an incline.
When you run outside, you apply force to the ground and propel your body weight forward all by yourself. When you run on a treadmill, the belt helps you. To counteract this, always walk or run on at least a 1% incline, the treadmill grade an English study found is nearly equivalent to outside running.

Stick to no-calorie drinks.
That means coffee, tea, diet soda, mixes such as Crystal Light and, of course, water.

Have breakfast every day.
Research from Harvard and Boston's Children's Hospital shows that obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don't. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you're less likely to overeat throughout the reminder of the day.

Avoid foods that come in a bag or box.
Typically, these are highly processed carbs—foods that quickly raise blood-sugar levels and shut down your body's ability to burn fat.

Snack between meals.
This not only keeps you from being ravenous—and overeating—at lunch and dinner, it forces your body to process food all day long, which keeps your metabolism stoked.

Buy a TiVo.
And only watch the shows you record. By fast-forwarding through the commercials, and watching only the shows you care enough to set a season pass for, you can cut your TV viewing—and the amount of time you spend on the couch—by more than a third.

Load up on yogurt.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group's calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13 pounds) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.

Order appetizers.
And avoid the bread bowl at all costs. If you're ravenous when you sit down to eat at a restaurant, immediately order a side salad, or a meat- or vegetable-only appetizer, rather than be tempted by these bottomless —and fattening—freebies.

Pop peanuts.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they're high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories' worth of peanuts a day to their diet gained no excess weight at all.

Track your calories.
You could do it in a journal, but we know that's never going to happen. Instead, do it on the Web, at a site like fitday.com. Just create a free account, plug in the amounts of food you're eating throughout the day, and let the software tell you exactly how good—or bad—you're being.

Do sprint intervals.
Interspersing short, all-out sprints with brief periods of rest is the most effective form of cardio for fat loss, says Stankowski. Try a 2-to-1 "work-to-rest" ratio. That is, sprint two times longer than you rest. So if you run a 150-yard sprint—a good distance to start with—in 20 seconds, rest 10 seconds, then repeat 3-7 times.

Check your mood.
The desire to snack may not be due to hunger at all, but rather the result of loneliness, depression, or anxiety. "Emotional eating is at the core of bad eating choices," says N.Y.C. psychotherapist Elizabeth Fagan, C.S.W. If you often find yourself eating when you feel down, or if you feel happier after a meal, that may signify a problem.

Shop for one.
If you have to buy cookies, chips, or other processed junk foods, buy the single-serving package—rather than the large, family-style bag. That way, when you eat the whole package—and let's be honest, you know you will—you'll at last have done a lot less damage to your waistline.

Find inspiration.
Take a digital picture of yourself, shirtless, in all your fat, naked splendor. Then use a photo-editing program on your computer to erase your love handles and create your own digital "after" shot. (You can also take a Polaroid of yourself in front of a black background and use a Magic Marker to thin down your waist.) Post the pictures somewhere you'll see them often, like on the fridge or in your office at work.

Go the distance.
Perform intervals for a designated distance rather than a designated time. Otherwise, you'll be running shorter sprints as you get tired, reducing the number of calories you burn, says McGarr.

Cheat once a week.
Use the meal as a reward for a week's worth of hard work, or the completion of a project you've been dreading. "It's OK for people to blow one meal a week without feeling guilty," says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. "If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight," he says.

Row to the sky.
Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power in order to give you the momentum to perform the move, says McGarr.

Avoid white bread.
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn't. "The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods," says Katherine Tucker, Ph.D., the study author.

Keep an eye on portion sizes.
"Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight," says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. "If they go out to eat, they're much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up," she says.

Never forbid yourself a favorite food.
Here's a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff, the women were much more likely to sneak a bite than individuals who hadn't been given the order. Blame the allure of the forbidden: The more you tell yourself you can't eat something you love, the more you're going to want it.

Outdo yourself.
When you exercise on the rowing machine, try this interval workout: Row for 60 seconds, note the distance on the machine, then rest 60 seconds. Repeat, only this time, row for 55 seconds and try to match or better your distance from the first time. Rest 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can't beat your original distance.

Sneak extra activity into your day.
Pace around your office while talking on the phone; run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.

Turn off The Late Show after the monologue.
Or give up the morning visit with Matt and Katie—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.

Buy some new blinds.
And maybe a new mattress, because it's not just the amount of time you spend sleeping that keeps you lean, it's also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you're not resting soundly enough, and you'll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you'll end up storing calories rather than burning them.

Don't starve yourself.
"Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat," says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.

Eat more slowly.
"It can take 12 minutes or longer for the signal that you've started to eat to make its way to your brain," says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You'll be more likely to talk and therefore to eat more slowly.

Floss twice a day.
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.