Daily Tips: Wednesday September 21, 2005

Health and Diet
Hold the mayo and opt for high-quality mustard. A delicious, flavor-packed substitute, mustards are the perfect base for a tangy dipping sauce, zippy salad dressing or classic sandwich spread. There are so many varieties out there for enticing your taste buds -- try Dijon, country-style, honey mustard and even fruity versions.

Fitness
When walking, keep your hands relaxed and cupped gently and swing your arms so that they brush past your body. On the upswing, your hand should be level with your breastbone; on the downswing, your hand should brush against your hip. Keep your hips loose and relaxed. Your feet should land firmly, heel first. The next step is to roll through your heel to the arch then to the ball of your foot and then to your toes. Push off from your toes and the ball of your foot.

Quotes: Steve Jobs

"Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary."

Steve Jobs

Yoga Break: Build a Home Practice So You Can Do It Yourself

Build a Home Practice So You Can Do It Yourself

In the beginning of your yoga career, attending a class or following a video once or twice a week may be enough to steep you in yoga's benefits. As your interest deepens, however, you may find yourself eager to embark on a more personalized exploration.
By Claudia Cummins

Less is more. In the beginning, a little yoga every day is likely to be more manageable than trying to squeeze in a longer session a few times a week. Try setting aside just 10 or 15 minutes in your day for some quiet exploration perhaps when you first wake up, when you return home from work, or just before you sink into bed at night.

Focus on a single pose. Each week, pick one pose you'd like to explore more deeply and commit to practicing it at least once a day. Consider choosing an asana your teacher has recently focused on in class, or flip through the pages of an introductory yoga book until you find a pose that speaks to your imagination. Stick with your exploration until you feel as comfortable in your chosen pose as you do in your favorite pair of jeans.

Round Out Your Practice with variety. Focus on a particular group of postures each day. Let your mood and energy level dictate which ones you do and when. On Mondays, for example, you might choose to focus on standing poses; on Tuesdays, you might tackle a few backbends. Wednesdays might be suited for concentrating on twists, Thursdays on forward bends. And Fridays,for many of us, are the perfect day to practice restorative postures.

Slip short yoga breaks into your day. Just a few moments of mindfulness sprinkled throughout the day can go a long way toward helping create a more balanced and joyful life. This is easy to do: Focus on your breath while waiting at a stoplight. Practice Tadasana (Mountain Pose) while standing in line at the grocery store. Rise up into Vrksasana (Tree Pose) while brushing your teeth. With a bit of ingenuity, you'll find plenty of opportunities to work a little yoga into your daily routine.

Follow along. Base your practice on an established sequence of postures shown in your favorite book or video. This can be a source of inspiration as well as an excellent way to learn the fundamentals of sequencing and to develop a well-rounded daily practice.

Practice with a friend. Roll up your sticky mat and head over to a friend's house. Explore a few asanas together that you've learned in class or from a video, or take turns suggesting poses. As you move through the postures, share your questions, observations, and insights. You may find yourselves inspiring each other in ways you hadn't expected.

Look inward. At the beginning of each session, sit quietly for a few moments and observe your state of being. Ask yourself what sort of practice will bring you into a deeper state of balance. Are you in need of a little heat and invigoration? Include a few Sun Salutations or standing postures in your practice. Looking for a little relaxation? Try some seated postures and restorative poses. Tailor your yoga to the poses and practices that move you in the direction of balance, wisdom, and ease.


Claudia Cummins teaches yoga in central Ohio. A selection of her essays can be found on her Web site, www.claudiacummins.com


This article can be found online at http://www.yogajournal.com/newtoyoga/1216_1.cfm

Yoga Break: Break Out of Your Slump

Break Out of Your Slump

Yoga can help prevent slouching and the depression, shallow breathing, tension, and headaches that often go with it.
By Julie Gudmestad

"My middle back is tense and hurts almost all the time," said the young man slumped in my office chair. "I'd like you to show me how to stretch it out." He was quite surprised when I told him his back needed to be strengthened, not stretched, and he needed to stretch his front body, not his back.

I see an epidemic of slumping all around me, and it contributes not only to problems in yoga poses but also to back pain and other significant medical problems. Happily, you can use a well-balanced yoga practice to help correct the muscle imbalances that cause you to slump, at the same time relieving midback pain and creating a beautiful, upright posture.

The muscle imbalance that causes slumping may begin to develop early in life, when as children we have to round the spine to reach the back of a chair. Eventually, the muscles of the front body become short and tight and the muscles of the back body become weak and overstretched, causing the spine to curve backward and the head to poke forward. This slump of the midback, the thoracic, spine is called a kyphosis.

The thoracic spine is prone to excessive kyphosis for several reasons. First, a normal thoracic spine has a mild amount of backward curve, which balances the normal forward curves of the lower back and neck. Second, the rib cage tends to limit the mobility of the thoracic spine. The 12 ribs attach to the 12 thoracic vertebrae in back and to the breastbone in front, forming a protective cage around vital organs. But when the thoracic spine begins to curve excessively, the rib cage's natural tendency to immobility can result in a "stuck" midback.

The third reason for excessive kyphosis is our everyday movement and sitting habits. If you spend a lot of time with your head and arms forward, the natural curve in the thoracic spine will increase. And if you sit slumped, your weight hangs on the ligaments of the spine. The back muscles are in a lengthened position and not engaged; eventually, they become weak and overstretched and lose their ability to hold us in an upright position. As the back muscles weaken, the soft tissues of the front body including the front spine ligaments, the tiny muscles between the ribs (intercostals), and the abdominal muscles begin to shorten. Shortening of the abdominals can be exacerbated by a fitness regimen that overemphasizes abdominal strengthening exercises, like crunches, without balancing them with back-strengthening exercises.

While bad posture habits can cause a mild to moderate kyphosis to develop, more severe kyphosis can indicate significant medical problems that require expert professional attention. Conditions such as osteoporosis, extreme scoliosis (spinal curvature), and ankylosing spondylitis, a painful form of rheumatoid arthritis that attacks the spine, can cause severe and painful kyphosis. If you have one or more of these conditions, the careful, therapeutic application of yoga asanas can help, but it would be a good idea to get advice from a medical expert and an experienced yoga teacher first.

The Cost of Slumping

Once established, hyperkyphosis contributes to a variety of health problems. As the kyphosis increases, the head migrates forward, causing chronic neck tension. Increased kyphosis can also limit our ability to breathe freely. The collapsing chest compresses the diaphragm at the base of the rib cage, and the tightness of the intercostals restricts the lungs' ability to expand. This limitation is a liability in daily life as well as in any yoga practice, especially pranayama, but it is even more troubling for anyone with a lung problem such as asthma or chronic obstructive lung disease.

While the severe kyphosis associated with diseases like osteoporosis, scoliosis, and ankylosing spondylitis can cause severe health problems, as well as significantly limit overall mobility, even mild to moderate postural kyphosis can get in the way in yoga. It's especially problematic in backbending poses, when the whole spine should share in the curve. If the thoracic spine is stuck in a forward bend, then the lower back and neck, which are naturally more flexible in backbending, tend to overwork. The resulting localized excessive backbending, or hyperextension, contributes to compression and pain in the lower back and neck.

Because of the decreased mobility of the rib cage associated with increased kyphosis, the ability of the spine to twist can also be restricted. Limited rotation can cause difficulty in most standing poses but is especially problematic in pronounced twists like Parivrtta Trikonasana (Revolved Triangle Pose) and the many seated twists.

The Slumping Antidote

A well-rounded yoga practice will gradually reduce excessive kyphosis, but you might like to include some poses in your practice that will hasten the process. The most valuable poses to include are supported backbends, which stretch out shortened chest and abdominal muscles and the front spine ligaments. In all these poses, it's important to focus the stretch on the thoracic spine, or midback, stabilizing the lumbar and cervical regions so they don't overwork and hyperextend.

To focus a proper stretch on the thoracic spine, lie on your back on the floor with a rolled blanket under the midback, just below the shoulder blades but not as low as the lower ribs. To stretch the pectoral muscles, open your arms to the sides, creating 90-degree angles at the elbows and shoulders. Alternately, you can sit on the floor with the edge of a chair seat pressing into your midback, and then lean back. Let your head move toward the back of the chair, but be sure to support your head with firm pillows or your hands so you don't hyperextend your neck.

In both of these positions, keep your knees bent so that you don't over- arch your lower back. Hold each of the supported backbends for two to five minutes and be sure that you can breathe normally. Some studies have shown that longer stretches, at least one-and-a-half to two minutes, are the most effective way to stretch connective tissue. If you can't breathe or you're in pain, you won't last more than a few seconds in these important poses.
Now that you've stretched the front body, it's time to strengthen the back body. The muscles that hold us upright are called, appropriately, the erector spinae. They are the large muscles that lie on each side of the spine and extend from the pelvis to the upper back. When they contract, they pull the spine from a forward bend to a backbend.

Salabhasana (Locust Pose) is a simple exercise that strengthens the erector spinae. Lie face down on the floor with your arms by your sides. Lift your nose and breastbone three to four inches from the floor: You are now using the erector spinae to raise the weight of your head and chest. Keep your pubic bone pressed into the floor to protect your lower back from overarching. To further guard against lower back discomfort, it's best not to lift your head higher than a few inches from the floor. Protect your neck from hyperextension by keeping your gaze on the floor rather than on the wall in front of you. Over time, build your endurance so you can hold the pose for 30 seconds and repeat it three or four times.

Now it's time to integrate your kyphosis awareness into the rest of your practice. Standing in Tadasana (Mountain Pose), feel your legs extending down into the earth and your spine lengthening up into the heavens. Remember where the rolled blanket or edge of the chair seat pressed into your midback, and lift up from there. Feel your breastbone lifting up and space opening in the upper lobes of your lungs. That lift will engage the erector spinae so that you feel vitality, not hardness, in the midback muscles.

Practice your new kyphosis awareness several times throughout the day, at home, at work, and in your yoga practice. If you find yourself constantly slumped down in your chair, perhaps it's time for a new one. Can you keep your chest open in your yoga poses? Be especially careful with forward bends, as it's easy to collapse into an excessive kyphosis. Learn to pause for a moment as you begin each pose, to feel the vitality of the support muscles of your back, the spaciousness of your lungs, and the openness of your heart. Over time, this practice of opening your heart will contribute not only to changing your posture but also to the development of compassion. In just this way, the physical practice of asana changes our outlook on the world and the way we interact with other beings.


Julie Gudmestad is a licensed physical therapist and certified Iyengar Yoga teacher. She runs a private physical therapy practice and yoga studio in Portland, Oregon, where she combines her Western medical knowledge with yoga.


This article can be found online at http://www.yogajournal.com/practice/615_1.cfm

Yoga Break: Do the Twist

Do the Twist

When performed properly, twists have a host of physical and emotional benefits.
By Claudia Cummins

Twists penetrate deep into the body's core, offering potent benefits to the muscles and organs of the torso while encouraging the breath to grow deep and full. Practicing these postures regularly can create a suppleness and freedom in your spine that in turn brings a spring to your step.

Like any yoga posture, though, twists should be practiced with mindfulness and care. Remember the following principles as you move through your daily dose of them.

ELONGATE BEFORE YOU REVOLVE. To create freedom and spaciousness within, lengthen the spine before you twist by extending upward through the crown of the head and downward through the tailbone. Imagine the space between your vertebrae becoming as vast as a clear blue sky, and maintain this spaciousness as you spin.

LET THE BREATH BE YOUR GUIDE. Because twists tend to compress the diaphragm, they leave you with little breathing room. But there are ways to let your breath support and guide you through your twisting explorations. Here's one approach: As you inhale, lengthen the spine; as you exhale, revolve gently into your twisting posture. Pause and lengthen again on the next inhalation, then rotate farther as you exhale. Continue breathing and moving in this wavelike fashion until you feel you've nestled into the very depths of the asana. Breathe as steadily and rhythmically as possible for several breaths, then slowly unfurl out of the pose.

STABILIZE THE LOWER SPINE. Stabilize the lower spine as you move the upper. To avoid injury while twisting deeply, some part of you must be firmly anchored (typically the pelvis, the lower back, and the neck) while another part revolves (usually the upper spine). The irony is that the neck and lower back (just beneath the rib cage) usually spin more freely than the other parts of the spine; without mindfulness, these areas often bear the burden of revolving actions. Each time you move into a twisting posture, be conscious that you don't overtwist in the more mobile areas. Instead, try extending the movement into some of the more resistant areas of the spine.

PRACTICE EVENLY ON EACH SIDE. Practice evenly on each side. Because twists are asymmetrical postures, it's a good idea to spend equal time revolving in each direction to promote balance. That said, if you know that one side of your body is tighter than the other, you might try doing a twist twice on that side.

TAKE CARE. Take care when combining twisting actions and forward bends. For some, these combined movements create a significant strain on the back. If you know your lower back or sacroiliac joints are strained or challenged, seek the guidance of an experienced instructor before exploring forward-bending twists.

ENJOY THE AFTEREFFECTS. Enjoy the aftereffects. Moving into a twist feels a little like wringing out a washcloth. Don't miss out on the opportunity to enjoy the sensations of clarity, vitality, and ease once you've emerged from your favorite twist.


Claudia Cummins teaches yoga in central Ohio. Visit www.claudiacummins.com to read a selection of her essays.


This article can be found online at http://www.yogajournal.com/practice/1383_1.cfm

Daily Tips: Tuesday September 20, 2005

Health and Diet
Can't avoid that freezer burn? It won't make you sick, but it will make food tasteless and tough. Good meats can quickly go bad when not properly packaged. To avoid the burn, wrap food properly in aluminum foil, heavy freezer paper or plastic freezer bags. Freezer containers with tight lids can do the trick too. Be sure to get the air out before you seal.

Fitness
Many times hotels and motels have agreements with local fitness centers and gyms that allow guests to use the facilities for a small fee or no fee. Check at the front desk of the hotel or speak to the concierge to find out about additional perks.

Recipes: Raylene's Jello

Raylene's Jello
Here's a FANTASTIC snack:

1 packet Sugar Free Jello - Your favorite flavor
2 cups low- or no-fat cottage cheese
1 serving of vanilla protein powder
1 can or about 2 servings of fresh fruit

Blend cottage cheese and protein powder together in the blender. While it blends, boil one cup of water and If your fruit is canned, drain and run under water to rinse off excess sugars. Divide the fruit between 4 containers (I use the glad throwaway containers - they are just the rightsize). When water boils add it to jello and dissolve. Slowly add the jello to cottage cheese/protein powder mixture and let the blender run for about a minute. Pour the cottage cheese mixture evenly between the 4 containers. Chill for 4 or more hours. Add a dollop of Redi-whip to the top and enjoy (real whipped cream, come on - it's only 20 calories, 2g fat, less than 1carb).

It's SO SO SO good and I can't even explain it. It's like mousse with little bits of nirvana in it. I do this with:
- Orange Jello & Mandarin Orange Slices
- Lime jello and crushed pineapple
- strawberry jello and peaches
- cranberry jello & fresh raspberries
For a real treat add 2/3 cups of strawberries to the cottage cheese mixture along with the jello and pour over fresh strawberries.

Nutritional Breakdown:
About 160 calories 16g carbs, 16g protein, 3g fat.

Laughs: WOMEN'S REVENGE

WOMEN'S REVENGE

"Cash, check or charge?" I asked, after folding items the woman wished to purchase.
As she fumbled for her wallet I noticed a remote control for a television set in her purse.
"So, do you always carry your TV remote?" I asked.
"No," she replied, "but my husband refused to come shopping with me, and I figured this was the most evil thing I could do to him legally."

Daily Tips: Monday September 19, 2005

Health and Diet
No one nutrient can prevent cancer. However, the American Institute for Cancer Research believes that we could lower worldwide cancer rates by 30-40 percent by adopting a diet high in whole grains, fresh fruits and vegetables, and coupling it with regular exercise. Your eDiets meal plan provides just this kind of diet so your waistline and your health will benefit!

Fitness:
Crosstraining can be applied by changing where you workout, like switching to outdoor workouts if you traditionally workout indoors. Alternating your indoor and outdoor workouts throughout the week is only one of the options in this area. Or consider working out indoors one week, then outdoors the next.

Daily Tips: Sunday September 18, 2005

Health and Diet
The first mechanical process of pressing olives yields the robust "virgin" olive oil. Virgin olive oil is best used in recipes that require minimal heating, as in dressings, marinades, or dips. To maintain flavor and freshness, store it away from direct sunlight. And remember, though it contains heart-healthy fats, it still has 45 calories per teaspoon. A small amount goes a long way.

Fitness:
Relieve stress and neck pain. Sitting in a relaxed position, tilt your ear to your shoulder without rotating your head. Hold, relax and repeat 10 to 15 times. Add gentle resistance with your hand, releasing and then stretching a little further.

Daily Tips: Saturday September 17, 2005

Health and Diet
Invest in a kitchen scale, measuring cups and spoons. These tools will help ensure that you're not overeating. Portion control is critical when it comes to losing or maintaining weight. Learn how to estimate how much you should be eating by accurately measuring your food and before long, you'll be able to "eyeball" the amount you need.

Fitness:
Try to maintain proper posture. All the stretching in the world is not going to help if your postures are imbalanced and cause the muscles to tense on one side and overstretch on the other. You can also try holding your head as a natural extension of your spine with your shoulders down, neutral and relaxed.

Daily Tips: Friday September 16, 2005

Health and Diet
Diabetes is a non-negotiable condition. That means your options are limited if you have diabetes or are predisposed to the disease -- it's essential to adopt good behaviors in order to improve your condition or lower your risk of developing diabetes. Maintain or achieve a healthy weight by following a sensible diet and getting daily physical exercise. When motivation lags, think of your health.

Fitness:
One of the easiest ways to monitor your exercise intensity is to rate perceived exertion (RPE). Whether you walk, jog, bicycle, bench step, climb stairs or perform low-impact aerobics, your exercise intensity should be within a range of comfort. Perceived exertion is assessed by using a 0 to 10 chart to rate the feelings caused by your exertion. The recommended RPE range for most people is usually between 3 (moderate) and 5 (strong).

Daily Tips: Thursday September 15, 2005

Health and Diet
Just say no! It's a skill that can come in handy when others offer tempting treats or try to sabotage your weight loss goals. For some, it's politically, culturally, ethically, or socially impolite to refuse food. Practice tactful, friendly ways to say no, like "No, thanks. I'm working on achieving a healthier lifestyle and improving my eating habits."

Fitness:
Resuming exercise following an injury can be tricky. Consult your physician or physical therapist regarding which exercises should be avoided or modified. They will be able to help you with the affected area. They will also be able to advise you regarding intensity and time.

Daily Tips: Wednesday September 14, 2005

Health and Diet
Don't blame the birthday cake! Research shows that sugar does not cause hyperactivity. Kids who were given high levels of sugar failed to show hyperactivity. In fact, it may be the opposite. Studies have shown that sugar (carbohydrates) may have a calming effect. The effect may go unnoticed because of other influences. It may just be the party atmosphere that rev up the kids.

Fitness:
Be prepared to spin. Bring a full water bottle to your spinning class and get ready to consume plenty of fluids. You will also need a towel to wipe away the sweat and plenty of it.

Daily Tips: Tuesday September 13, 2005

Health and Diet
Which sounds more appealing: dried plums or prunes? Manufacturers have taken to calling the tasty prune (which had acquired an indisputable reputation as a digestive cure), the dried plum. It's a terrific source of both soluble and insoluble fiber, magnesium, potassium, and antioxidants. Whatever you call them, they make a terrific on-the-go snack, mix-in for yogurt, or salad extra!

Fitness:
The key to staying healthy is to do everything in moderation. This is best viewed as something relative to one's own fitness level and goals. Don't expect to exercise an hour every day simply because your very fit friend does. The body needs time to adjust, adapt and recuperate. Exercising to the point of overtraining is simply taking one step forward, two steps back not exactly good training tactics.

Daily Tips: Monday September 12, 2005

Health and Diet
Vinegar, that tangy, low-calorie seasoning for salads and marinades, also cuts grease, removes stains and lifts mineral deposits! Contrary to some popular advertisements, it's not a miracle weight-loss potion. It's actually the opposite. The acidic effects of vinegar may help break down dietary fat, making it more readily absorbable.

Fitness:
When doing abdominal exercises consider these tips to avoid straining the neck. When you are lying on the floor, think of your head being a natural extension of your spine. Try to keep your head back and relaxed. You can gently cradle your head in your hands, but do not pull on your neck as you focus on the abdominals and slowly lift up.

Daily Tips: Sunday September 11, 2005

Health and Diet
Although there are no symptoms, "pre-diabetes" will likely develop into diabetes if it's not kept in check. The term has been adopted by the American Diabetes Association in conjunction with the National Institutes of Health and is indicated by fasting blood glucose of 126 or above. Eat a well-balanced diet and get a moderate amount of exercise to prevent disease.

Fitness:
There are workout videos for every fitness level and activity including Belly Dancing, African Dancing, Yoga, Pilates, Step, Circuit Training, Interval Training, Aqua Aerobics and Chair Aerobics. There really is no reason to skip your workout. There's something for everyone.

Daily Tips: Saturday September 10, 2005

Health and Diet
Time your eating and activity patterns correctly. Don't go all day without eating or you'll be more like to binge on unhealthy foods when you do finally eat. If most of your physical activity takes place during the day, make breakfast and lunch your larger meals. Enjoy small, healthy snacks in between meals. Keep things light and lean in the evenings. Remember, food is fuel. Use the energy when you need it most.

Fitness:
Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Daily Tips: Friday September 9, 2005

Health and Diet
Don't drain that water! It can contain a good source of B vitamins! Steaming or microwaving vegetables is one of the best ways to retain the water-soluble B-complex and C vitamins. These preparation methods require very little liquid so fewer vitamins are leached out during the cooking process. If you boil vegetables, save the water for another part of the recipe... you'll save the leached out nutrients.

Fitness
Start slow and listen to your body and your doctor. For moderate endurance exercise, simply walk a little further each time you exercise and gradually increase the pace of your walks as the weeks pass. To increase the intensity of a strength exercise, stick with the weight you usually lift but increase the number of intervals. Before beginning an aggressive exercise program, you should see your doctor or an exercise professional for screening tests and program advice.

Daily Tips: Thursday September 8, 2005

Health and Diet
Weight loss won't last if you fast! The body, especially the brain, requires a steady supply of glucose (energy from carbohydrates) in order to function properly. Glucose is stored in the muscles and liver as "glycogen," and for every gram of glycogen stored, there are three grams of water. So when glycogen stores are diminished during a fast, water is lost, not pounds.

Another method of determining whether or not you are working too hard is the talk test. Simply put, you should be able to talk when you are working out. Maybe not to the extent that you can hold a long conversation, but if someone were to ask you a question you should be able to respond without difficulty.

Laughs: UNDERSTANDING WOMEN (A MAN'S PERSPECTIVE)

UNDERSTANDING WOMEN (A MAN'S PERSPECTIVE)

I know I'm not going to understand women.I'll never understand how you can take boiling hot wax, pour it onto your upper thigh, rip the hair out by the root, and still be afraid of a spider.

Articles: 7 Ways To Boost Your Metabolism

7 Ways To Boost Your Metabolism
By Sheri StrykowskiSpecial for eDiets


Ready to transform your sweet self into a lean, not-so-mean, fat-burning machine? You may be surprised to find that dont have to overhaul your lifestyle.

People make the mistake of thinking they have to make drastic changes to lose weight and get in shape, says Lyssie Lakatos, RD, LD, CDN, but the secret is to make small changes and incorporate them into their lives permanently.

"Dropping your caloric intake below 1,000 calories a day on a consistent basis will signal your body that you are in starvation mode, and will slow down your metabolism," warns Lakatos, who with her twin sister, Tammy Lakatos Shames, RD, LD, CDN, is the co-author of "Fire Up Your Metabolism." When the metabolism slows, we store food as fat and gain weight.

Calories do count, but it's also about how efficiently your body burns those calories. Your metabolism plays a big part in regulating your weight, Shames says. Metabolism is the way your body uses up calories from the food you eat and turns them into energy. Metabolic rate is the speed at which you use up those calories. The goal is to get your metabolism into peak operating condition so you will burn the most calories all day long -- even while you sleep.

If you follow these 7 tips to speed up your metabolism, you might never again find yourself facing the next bigger size of cute jeans at your favorite store.

Tip 1 -- Determine your daily caloric needs: To rev up your fat-burning engine, dont overload your system with too much food, Shames says. Figure out how many calories you need to consume each day to lose weight and keep your metabolism humming. Caloric level is determined by taking into account your age, sex, height, weight, lean body mass and activity level. Heres a quick formula from Shames to give you an idea of your magic number: Multiply your body weight by 11. For example, a 140-pound woman would need to consume 1,540 calories per day to lose weight. If youre very active, you can multiply your weight by 12.

Tip 2 -- Divvy up your meals: Kick-start your metabolism and curb your appetite by dividing your meals into five to six small, nutritious meals a day instead of three squares. Eat a 200-400 calorie mini-meal every three to four hours. Your body will expend more energy to digest the food and your metabolic rate will increase, Lakatos says.

Tip 3 -- Just move! Physical activity accounts for 20 to 40 percent of calories burned each day. The American Academy of Family Physicians suggests that a good goal for many people is to work up to exercising four to six times a week for 30 to 60 minutes at a time. If you cant do that much, do what you can, say the twins. Walk the dog, park the car at the far end of the lot, take the stairs instead of the elevator, clean the house, just do something.

Tip 4 -- Pump iron: Muscle is your best friend! Your resting metabolic rate (RMR) is the pace at which your body burns calories at rest. It accounts for 60 to 70 percent of your daily calorie expenditure and its closely linked to the amount of muscle you have. Muscle burns more calories than fat, and the more muscle you have, the more calories your body will burn, even while you sleep. Lean muscle needs calories just to exist, so start lifting those weights.

Tip 5 -- Sleep tight: Sleep loss may increase hunger and affect the bodys metabolism, which may make it more difficult to lose weight, according to studies published in the Journal of the American Medical Association and the Lancet. People who lose sleep may continue to feel hungry despite adequate food intake because sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. Make sure you get in your eight hours or more of shut-eye every night.

Tip 6 -- Eat lean protein and good carbs: Your body burns some of its own calories when it digests the food you eat. This is called the thermic effect of foods (TEF) and its what makes protein (which has the highest thermic effect of any food) and good carbs metabolism-friendly. Lean protein such as turkey and chicken also builds calorie-burning muscle. Good carbs such as whole grains, legumes, veggies and fruit are also your bodys major fuel source, Shames says. They provide the energy to get you up and moving so you can burn more calories.

Tip 7 -- Drink H2O: Researchers in Germany have found that drinking water may increase the rate at which people burn calories. Metabolic rates among study participants increased by 30 percent after consuming approximately 17 ounces of water. The energy-burning process of metabolism needs water to work effectively. Water also fills you up, curbs your appetite, flushes out your system, and rids the body of bloat. Drink at least 8 to 10 glasses per day -- more if youre active.


Sheri Strykowski is a freelance journalist who specializes in health, fitness and lifestyle. Her articles have appeared in The Chicago Tribune, Lerner newspapers and National Safety Council publications. She is also a content expert who has built more than 40 websites for a Fortune 100 company.

Daily Tips: Wednesday September 7, 2005

Health and Diet
Are you relying too heavily on that multivitamin supplement? The best way to get vitamins and minerals is through food, not pills. Try swapping your favorite junk food snack for a piece of fresh seasonal fruit, like a Fiji apple or an Anjou pear, or munch a serving of baby carrots and cucumber spears with hummus.

Fitness
A plateau is kind of like running into a wall. Its when you suddenly stop seeing results after a few months on an exercise and weight loss program. Plateaus are not uncommon and the reality is that unless you continually update your program to reflect the changes your body has already experienced, you can almost be guaranteed to plateau.

Daily Tips: Tuesday September 6, 2005

Health and Diet
Obesity rates have nearly doubled in the past 10 years, according to a study conducted by the Managed Care Center of UCLA. The study found that obesity-related health complications include diabetes, arthritis, heart disease, stroke and certain cancers. In addition, an individuals healthcare costs raised 36% and medication expenses by 77%. Obesity is costly to your health!

Fitness
Stretching requires a certain technique. Follow these rules. Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury. Don't stretch a muscle that is not warmed up. Don't strain or push a muscle too far. If a stretch hurts, ease up. Don't hold your breath.

Daily Tips: Monday September 5, 2005

Health and Diet
Back to school! If this means a return to a more hectic schedule don't let your desire to lose weight become your last priority. Write down what you need to do to reach your goals along with the rest of the tasks on your "to do" list. Schedule your daily walk, your trip to the grocery store and some time for yourself to log on to eDiets for a chat session.

Fitness
Feeling self-conscious about your sweat? Try a water workout. You can work up a sweat in the water that goes unnoticed since you are already wet. So you won't have to worry about perspiration. Oh yeah, and you might burn some calories while youre at it.

Daily Tips: Sunday September 4, 2005

Health and Diet
Even if youre vegetarian, the primary weight loss principles still hold true -- calories in and calories burned. To lose weight, you need to burn more calories than you take in. If you eat dairy products, choose lower fat sources such as reduced fat cheeses and fat-free milk products. Avoid fried foods and foods drowning in fat. Last but not least, always watch your portion sizes.

Fitness
When selecting a workout video it is important to know your fitness level. The worse thing that can happen is you get a video and find that it does not meet your needs or is too difficult and you get frustrated and give up.

Daily Tips: Saturday September 3, 2005

Health and Diet
Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. They are brief periods (about a minute) of more intense exercise mixed into your regular aerobic exercise sessions. For example, if you're walking, you would do a one minute interval of faster walking about every five minutes throughout your exercise session.

Fitness
If you can find a way to read while youre on the treadmill, bike, elliptical trainer, or Stairmaster, do it. Get a good book and start reading your way to fitness. If you cannot read while exercising get your favorite book on tape. It is easy now to find your favorite author or subject on tape or compact disc. Pop it in your Walkman and get moving.

Daily Tips: Friday September 2, 2005

Health and Diet
Holidays are a time for celebrations, which generally take place around meals and food! No need to deprive yourself at a barbecue or picnic. Do, however, fill up on the healthiest fare first -- lots of salad and fresh veggies -- then savor just one of your favorite goodies! You'll be less likely to overeat and consume unnecessary fat and calories if you plan ahead and decide what youre going to eat before the party.

Fitness
Take a class at a gym, a community center, a spa, a school, or a club. Group classes have an energy that is contagious and can often make an hour go by very quickly. Many instructors can make the most grueling workout bearable and before you know it, an hour has come and gone.

Daily Tips: Thursday September 1, 2005

Health and Diet
Look for situations to be active. Park as far from the store as you can (when safe) rather than looking for the closest parking spot. Use the stairs rather than the elevator. Rely on a rake rather than a blower, etc. Get off the bus one stop further away. Look for the hard way to do things! Make your life an active one.

Fitness
If you have a resistance band at home, pack it in your bag and use it in the hotel room, or take it outdoors with you and use it during your workout. It's lightweight and you can do a whole body workout in the privacy of your hotel room.

Daily Tips: Wednesday August 31, 2005

Health and Diet
Downsize. On occasions when you indulge in a higher-calorie snack, avoid eating out of the bag or box, since you can't keep track of how much you are eating. Instead, measure out a serving size, put it in a bowl or plate and bring only that amount with you to watch TV. Promise yourself you won't return to the kitchen for seconds.

Fitness
Learning new activities has its benefits. As your skill level increases in a different activity, so does your creativity. You begin to consider new ways to intensify and improve your skill and make your workouts more efficient as well as effective.