New Year, New Diet Plan

Statistics show that 90% of Americans have made the resolution to eat healthier and lose weight. However, very few have stuck to the diet plan. Make this year different, make this the year that you find a diet plan you can actually stick to and make this the year that you look forward to bathing suit season, instead of dreading it!

Changing our eating habits is easier than ever today! You no longer have to go to specialty stores to find fat-free foods. Your local supermarket has the food products that make it easy to eat healthier and lose weight while still enjoying some of your favorite meals! Most grocery stores regularly carry fat-free dairy products, sugar substitutes, and many low fat alternatives to your favorite foods; so, we can change our daily diet and not feel like we suffer any real loss in intake or taste.

Of course, no matter what diet plan you are on, moderation is key. The most effective diets encourage controlled portions of a balanced diet. This includes fresh fruits and vegetables, along with moderated intake of protein fats. Throw a fun exercise into the mix and you have the recipe for a successful diet plan. Kickboxing has always been my favorite method of shedding off the pounds. Find a class in your area and within a couple of months, you’ll notice a more toned frame. Proceed from a beginner's pace and then slowly increase to a more advanced level as you adjust.

Remember all diets take some amount of time so it’s important to be realistic in your weight goals and expectations. When you set achievable and frequent goals (weekly, monthly), it becomes easier to attain them. And remember to love yourself through the whole process. Set firm goals for yourself and then a reward that will make you look forward to achieving the goal. If you fail to meet your dieting goals on one particular day, it’s not the end of the world- simply continue on the next day. You do need to stick to a daily diet plan to get into healthy eating habits, but you don’t want this to be at the cost of your health.

For more on the New Year Diet and other diets, please visit Dieting Library.

Indoor Workout Skin Problems

Winter is here and indoor workout sessions are on the rise as fellow dieters crowd health clubs to avoid being one of the many people who gains weight this holiday season. Unfortunately exercise-related skin problems are also on the rise. By no means, does this mean you should stop going to the gym but before you go, read up on the hidden dangers of indoor exercising and how to avoid a bothersome skin condition.

Athlete’s Foot
Walk barefoot in a health club and you may get a gross foot fungus called Athlete’s foot. No place is safe- from swimming pool floors to showers and locker rooms, this fungus grows best in dark, moist and warm environments, making sweaty feet tucked inside running shoes perfect targets. Symptoms include an itchy and burning sensation on feet, and in some cases cracked and scaly skin. To prevent Athlete’s foot, always wear shoes, sandals, or aquatic shoes at all times in health clubs. If you do encounter Athlete’s foot, over-the-counter treatments will usually heal, but if the symptoms are persistent, you may need prescription-strength medications from a dermatologist.

Blisters
Blisters are a common occurrence for runners or weight lifters since they are a result from friction between an area of the body and athletic equipment causes a splitting of the top layer of skin, allowing fluid build-up. One key to preventing blisters is to reduce friction by creating more distance from the equipment to the skin. Runners should wear moisture-wicking socks and apply a thin layer of vaseline between the sock and the shoe. Weight lifters should wear workout gloves to prevent blisters from forming on the palms. If you do form a blister, do not peel off the top layer of it and if it comes off naturally, it’s a good idea to keep the blister covered with vasaline and a band-aid to prevent infections.

Rashes
Rashes can occur due to abrasion on an area of the body if athletic padding is not used. Most cases of indoor rashes are caused by sliding on the basketball court or from constant contact with exercise mats or carpet. Like blisters, rashes should be covered with vasaline and bandaged for quick healing and to avoid scarring. Of course, other possible rashes may exist in a health club setting and it itching or other symptoms continue to occur, it is important to see a dermatologist.

Indoor Tanning
Not everything in health clubs is healthy. Perhaps the most dangerous health threat you will encounter in health clubs is the tanning booth. Indoor tanning devices are still offered at some health clubs across the country despite their link to skin cancer. Ultraviolet light, whether from natural sunlight or artificial light sources, increases a person’s risk of developing skin cancer. Their position in health clubs has been a controversial issue since it can mislead users to think they have some health benefit, purely from their affiliation with the health club. Do not be fooled, and remember there are a ton of sunless tanning products on the market that will give you that summery glow without the risk of cancer.

Indoor Winter Workout

Winter is here, tempting us to stay indoors and forget about exercising. Don't be one of the many people that hibernate and pack on the pounds this time of year. It's freezing outside and it's time to take your workout sessions indoors. We have compiled a list of tips and workout ideas to help you stay fit throughout the winter season. You've worked so hard to lose the weight- why give up now?

• Ice Skating- Since winter is here, you can take advantage of your local ice skating rink. Ice skating is a great way to burn off calories and also a fun activity to do with family and friends.
• Group Classes- Most health clubs offer group exercise classes. This is a great time to try a new yoga or Pilate's class. Not only is it a great way to get and stay in shape but it's also a fun way to meet new people that will motivate you.
• Dance- Dancing is one of the funnest ways to get in shape. Shed those pounds in a salsa class or try ballroom dancing. You may find out you have a hidden talent!
• Get Wet- Find a local indoor pool you can use and try swimming, water aerobics, or even just walking or running laps in the water. Who says you have to wait till next summer for a dip in the pool?
• Mall Walking- Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group or form one with your friends. This will help you stay accountable to someone other than yourself.
• Create a home gym- This doesn't have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.
• Workout Videos- Exercise videos can pull you through the cold winter months. The best part is you don't have to leave your home to get a workout from the pros!
  
  By staying fit during winter you'll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength, energy and stamina caused from inactivity. Get started today- what have you got to lose except for a few more pounds?

Our staff's favorite workout videos:

Denise Austin: Hit the Spot - 10 Five Minute Target Toners

8 Minute Abs Arms Buns & Legs



Yoga Conditioning for Weight Loss



For more dieting and workout tips, please visit Dieting Library.

Outdoor Winter Workout

Did you know 30 percent of Americans admit to getting no exercise during the winter months? With the temperatures plummeting this time of year, many of us tend to stay at home and hibernate all winter long. But, hibernating is for bears, not for those of us that want to get fit! We need to stay active throughout the year so here are some tips to help you through the winter months!

There are many exercise options you can choose to participate in regardless of what the outdoor thermometer reads. Depending on your preferences, you can workout inside or outside. If you are an outdoor person and the cold doesn't bother you, working out outside may be for you, but keep the following safety tips in mind:

• Warm up first. Prior to going outside, a proper warm-up is critical in order to prevent the cold temperatures from tightening your muscles and making you more prone to injuries.


• Insulate your body. The best approach to dressing for outdoor exercise is layering. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.


• No sweat. Don't assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor to ensure you are getting a sufficient workout.


• Don't undress as soon as you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.


• Drink up. It's just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.


• Lighten up. If you are exercising at night, it is important to wear reflective materials to ensure that you can be seen.

For more information on diets and staying fit, please visit Dieting Library.

Cheers to Something Other Than Beers!

Beer gut, beer belly...you've heard the expressions and you know beer contains many calories that go straight to your abdomen. This holiday season, try alternate drinks that won't leave you looking like Santa Clause when the holidays are over. We have included some popular low fat cocktail recipes that you can feature at your next soiree. Cheers to sticking to our diets!

For a holiday cocktail that shows some Christmas Cheer, try a low fat Bloody Mary. For an extra treat, add celery sticks to each glass. It's easy, all you'll need is:

• 1 1/2 ounces vodka
• 1/2 cup tomato juice
• 2 teaspoons fresh lemon juice
• Worcestershire sauce to taste
• Tabasco to taste
• 1 celery stick for garnish
• 1 lemon wedge for garnish

Combine the vodka, the tomato juice, the lemon juice, the Worcestershire sauce, the Tabasco, 1 cup ice cubes, and salt and pepper to taste, shake the mixture well, and strain it into a tall glass filled with ice cubes. Garnish the Bloody Mary with the celery stick and the lemon wedge.

If you want to serve spirits, mix them with diet mixers to reduce calorie intake. Here are some delicious recipes that will keep all of your guests satisfied.

Cherry Bomb Vodka
1 oz UV Red Cherry Vodka
Fill with Diet Coke (or Diet Cherry Coke)
(2 carbs, 60 cal, 0 fat, 0 cholesterol)

Blue Bombsicle
1 oz UV Blue Raspberry Vodka
Fill with Crystal Light Lemonade
(4 carbs, 70 cal, 0 fat, 0 cholesterol)

Red Bull Vodka
1 oz UV Red Cherry Vodka
Fill with sugar-free Red Bull
(6 carbs, 75 cal, 0 at, 0 cholesterol)

Vodka Tonic
1 oz Vodka
Fill with Diet Tonic
(0 carbs, 65 calories, 0 fat, 0 cholesterol)

For those of you that will drink this holiday season, remember to drink safely and responsibly, keep your body hydrated with H2O and come back to visit us for more diet tips at Dieting Library!

How to Curb Your Holiday Cravings

The holidays are just around the corner and many of us are not looking forward to the extra weight we tend to put on this time of year. This year can be different thanks to some easy tips from our dieting specialists. You can enjoy the holiday season without putting on the extra weight and you don’t even have to deprive yourself from all the holiday treats. Indulge, Celebrate, and Be Merry, this year is about making changes and sticking to them!

The holiday season means many parties so to avoid overeating and snacking on junk foods, follow this simple tip: Don't go to a party hungry! When we're hungry, we tend to eat faster and more than we usually do. Some party menus may leave us without healthy options so it's a good idea to eat a nutritious meal beforehand to avoid over stuffing.

Make conscious choices when deciding what to eat at holiday parties. Try to limit high fat items, such as fried foods, cream-based soups, cheese-filled casseroles, pies, processed meats such as salami and sausages, and pastries. It's not just about what you eat but also how much you eat. So, this season, it's all about portion control. You have been good all year and definitely deserve to indulge in a fabulous drink and scrumptious dessert without guilt, but always watch your portion! Focus on small portions. This way you can sample different foods, while keeping in mind moderation is always the key.

If you are the host of the party and preparing the dishes, try these lower-fat recipe substitution ideas. If your recipe calls for one egg, use two egg whites instead. If you need to add sour cream, substitute with low fat plain yogurt. If your recipe needs milk, that's an easy one- use skim or 1% milk instead. And if you want to serve ice cream for dessert, use frozen yogurt instead! I know what you're thinking...what about the egg nog? Egg nog is a traditional holiday drink and you shouldn't have to go without it. Egg nog is usually made with egg yolk and thick cream but there are many low-fat and fat-free variations on the market - even soy nog!

Have a safe and happy holiday season and visit Dieting Library for more holiday dieting tips, coming soon!

The Leptin Diet- The New "IT" Diet

The concept behind the Leptin Diet is to have influence on how your body reacts to what you put in your mouth. The powerful hormone leptin is produced in fat cells and has control over absolutely all hormones in the body. The health and well being of this hormone is essential for the proper functioning of ones core. Leptin guides our responses to starvation, and therefore a weak leptin hormone would not tell the body when it has had enough to eat and would then lead us to overeat. The role this plays in regulating appetite and fat metabolism may be a key in managing weight.

Key signs of a leptin problem include: irrepressible sugar and food cravings, weight gain around the middle, late night and stress eating, inability to reach a goal weight, consistent fluctuation in weight due to dieting, and low thyroid symptoms. Left unhandled these problems cause obesity, high blood pressure, diabetes, heart disease, and cancer. Byron Richards addresses leptin imbalances in his book Mastering Leptin, whose basic guidelines are as follows:

1. Eat three meals per day. In stark contrast to those programs that advocate eating 5-6 times a day, the leptin diet calls for a gap of 5 hours between eating. During the first 3 hours after a meal, the hormone insulin will be storing the energy from food - and our bodies are not fat-burning mode.

2. Reduce the amount and glycemic index of carbohydrates consumed. This is not implying cutting out all carbohydrates, but reducing carbs that more starchy and harmful to your diet. In order to monitor whether too many carbs were eaten, on any given day, weigh yourself in the morning and at bedtime. If bedtime weight is more than 3 pounds over morning weight then too many carbs were consumed throughout that day.

3. Smaller portioned meals. Large meal portion size and binging leads to leptin and insulin resistance.

4. Enjoy a high-protein breakfast. This stabilizes a proper blood sugar level all through the day. When you eat a breakfast high in carbohydrates and little protein you will then suffer from energy crashes in the late afternoon. A high carbohydrate breakfast, combined with leptin resistance can result in overeating.

5. No late night snacks. Never eat after dinner or go to bed on a full stomach. You want to leave a span of twelve hours between dinner and breakfast to allow your body optimal fat burning.

The key to this diet is learning how to eat in harmony with your body and its triggers. You may have heard that you must listen to your body’s queues. The Leptin Diet shows you how to implement weight loss and a healthier lifestyle by control negative behaviors. In many respects leptin research is still in early development, however you may be interested to read more on leptin imbalances through the Rosedale diet , which uses similar concepts to Richard’s Mastering Leptin.

For more info on diets, please visit Dieting Library.