Thanksgiving Day Hangover? Start Salvaging Your Diet Now

Thanksgiving Day may be over, but now the leftovers have moved into your fridge. Adding turkey breast to your salad for lunch or creating a yummy white turkey bean chili for dinner are good ways to make the best of those leftovers. But don’t turn one indulgent meal into an indulgent weekend by polishing off what’s left of that pumpkin pie, apple crumble and carrot cake.

I know, it sucks, but you’ll feel better about yourself come Monday when everyone else is complaining about how much eating they did over the four-day holiday period.

If watching others indulge in sweets is too unbearable, create your own desserts—with a healthy twist. One I love is a pumpkin pudding, which will make you forget about sugary, calorie-laden pies.

Ingredients (serves 1)

½ cup canned pumpkin

¼ cup 1% cottage cheese (no salt added)

2 tbsp of ground flax seed

1 tsp cinnamon

Dash of nutmeg

Calories 175, fat 6g, carbs 23g, fiber 12g, sugar 6g, protein 10g.

Combine all your ingredients and enjoy! You can also add a tablespoon of chopped walnuts, which adds about 95 calories, 10g fat, 2g carbs and 2g of protein.

Dr. John Berardi’s Precision Nutrition website also has a 44-page dessert cookbook complete with PN approved recipes and hints on how to eat the foods you love without gaining the fat you hate. Best of all, Gourmet Nutrition Desserts is free.

Why does this matter to you? Indulging in one holiday meal won’t blow your clean-eating progress, but an entire weekend of holiday eating will. It's a slippery slope! Jump off while you’re ahead and you won’t need to beat yourself up come Monday.

Training: Yoga Alone Won’t Cut It

Yoga is a low-impact physical activity that involves poses, breathing techniques, relaxation, and meditation. Adding yoga to your existing exercise regimen can improve balance, muscle endurance, and motor control.

According to a Colorado State University study, young adults who practiced yoga for 8 weeks increased force steadiness by 2 percent, leg strength by 14 percent, and balance by 228 percent.

Researchers also found that yoga improved power, flexibility, metabolic health, and helped reduced stress.

Practicing yoga exclusively, however, won’t significantly overload your muscles to the point of fatigue the way strength training does.

And unlike high-impact exercises and weight training, yoga doesn’t increase bone density and spinal bone mass. The only way to increase your bone density is to apply stress to them.

Cardio-wise, yoga is not as intense as plyometric drills or high intensity interval training (HIIT) and doesn’t increase the aerobic capacity of already fit people.

Think of yoga as a way to vary your exercise routine. Remember, participating in activities that are outside your comfort zone every now and then is a good way to prevent burnout (Enjoy the Benefits of Cross Training).

If you’re new to yoga, try a class at your gym or invest in a DVD, such as Yoga for Athletes.

Why does this matter to you? Since practicing yoga can improve your strength, power, and flexibility, it’s a good addition to an exercise regimen that includes strength training and high-impact activities such as running, plyometric drills, and HIIT.

Diet and Exercise: Small Changes, Big Results!

Are you ready to adopt a healthy lifestyle but feel overwhelmed by what seems like insurmountable weight loss or fitness goals? Biting off more than you can chew can compromise your motivation, which is why slow and steady is sometimes best when it comes to setting lifelong goals.

In the January issue of Shape magazine, Debra Messing addresses the challenges she faced trying to get back her post-baby body while working as an actress in Hollywood, where being super thin is a prerequisite.

Messing, 40, says she hired a personal trainer but the workouts were too much for the then new mom. "I was exhausted! I couldn't work out 3 hours a day and do my job as a mother and an actress. So I took the pressure off: I cut back on seeing the trainer but started eating healthier."

It took 3 years, but Messing ultimately lost the 42 pounds of baby weight--and now feels she has taken ownership of her body.

Making the decision to adopt a healthy lifestyle can seem impossible at first. Planning out a new diet, formulating food choices, prioritizing physical activity, and conceiving a new exercise regimen take commitment, time, and effort.

So where do you start? Small.

Instead of overhauling your life in one fell swoop, make a list of general changes you want to make in your life. Then, break them down into mini, weekly goals that you can tackle one at a time.

Let's say one of your goals is to eat healthier. If you're a breakfast skipper, for example, start with a simple change such as eating a wholesome morning meal. Challenge yourself to have a complete breakfast every day, whether it be 2 hard-boiled eggs and a bowl of oatmeal or nut butter on whole grain toast.

Don’t take on any new challenges in your diet until you have accomplished this goal. Afterwards, tackle your next obstacle, such as brown-bagging a lunch at least 3 days a week, or cutting out sugary sodas. Just remember you are adding on good habits, not replacing newly conquered ones!

If you've been sedentary, engage in exercise gradually. Start by taking after-dinner walks or planning some sort of physical activity with your family on the weekends, like mountain biking or hiking. When you're ready, up the intensity and turn your evening walks into morning jogs, for example.

Eventually, these small changes will create big effects. Fine-tuning your diet and exercise plans week after week means you will look and feel better week after week. Most importantly, it will help you build the confidence you need to take the next step.

And please, don't let setbacks foil your aspirations! Everyone slips every now and then; it doesn’t mean you've failed failure--and it's certainly not a reason to quit. Accept it and move on.

Why does this matter to you? Because unlike fad diets, adopting a healthy lifestyle means lasting changes. So why rush it? Taking a big goal and breaking it down into achievable bite-sized ones makes them manageable. Plus, building and accepting healthy habits one at a time means they are more likely to stick.

Supplements to Chew On

While it's always best to rely on whole foods for your nutritional needs, I do supplement my diet with multivitamins, essential fatty acids, protein powders, and occasionally, branch chain amino acids. But some, particularly BCAAs, which come in messy liquids or gargantuan tablets, aren’t the most convenient to take--and the biggest advantage of protein supplements is convenience.

In August, we touched on the importance of branch chain amino acids (BCAA) in our diets.

Basically, our muscles can't grow without protein, which is composed of 20 different amino acids. That's why they are often referred to as "the building blocks of proteins." Responsible for the production of our body's enzymes, amino acids help repair, grow, and develop muscle tissue. They also play a key role in normalizing mood, focus, and sleep.

Of the 20 amino acids, there are 8 that our body cannot produce: isoleuceine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These are called essential amino acids because they must be ingested in food or supplementation.

You can work amino acids into your diet by eating high-quality proteins such as lean meats and nonfat dairy products.

Vegetable proteins have limited amino acids and need to be combined with other foods in the same meal to create a higher biological value. Food combinations that form a complete protein include rice and peas, hummus and pita bread, and nut butter on whole grain bread.

Most weight lifters use protein powders and free form amino acids to supplement their nutritional needs out of convenience. Planning and preparing 5 to 8 small meals every day can be challenging, while taking a supplement is very handy.

Some good products include Twinlab's Amino Fuel Liquid, which contains all 8 essential amino acids, including L-leucine, L-isoleucine and L-valine, as well as L-carnitine. But in liquid form, it is not always practical. The company also makes tablets, but their gargantuan size makes them impossible to gulp down--and a serving includes 4 of them.

George Betancourt launched a supplement line called Chewies, which includes chewable BCAA tablets in tangerine, very berry and strawberry kiwi flavors. They have a consistency similar to Sweet Tart candy, and one serving has 2000 mg of BCAAs. They are tasty and convenient--and you don’t have to worry about performing the Heimlich maneuver on yourself.

Chewies also makes glutamine and creatine chewables. If you take these supplements, Chewies are definitely worth a try. If you're dubious about the new product, Vitamin Shoppe sells grab 'n go Chewies Tubes, which contain 8 tablets.

Why does this matter to you? Because you should be eating between 5 to 8 clean snacks and meals each day, including a protein with each meal. But preparing this many whole meals every day can be challenging. Supplements can help, but don’t rely on them wholeheartedly.

Why Coconut Oil Won't Make You Fat

By now, you've heard about the benefits of coconut and coconut oil, which has deservedly elbowed its way on to super food lists. Even so, coconut oil hasn't been embraced by those who still harbor misconceptions about fat consumption. But the fat you eat isn't instantly converted into body fat.

Eating more calories than your body uses without exercising is what makes you fat.

Of the 3 macronutrients, fat is the most calorie-dense: it has 9 calories per gram while a gram of carbohydrates and protein each contains 4 calories. So it's safe to say a diet that is too high in fat means excess calories, which can lead to weight gain.

But that doesn’t mean you shouldn't include fat in your diet.

Our bodies need fat to function properly. Fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids, which help regulate blood pressure, blood vessel constriction, blood clotting and the nervous system. Dietary fat also shuttles the fat-soluble vitamins A, D, E and K from food into our bodies.

Most foods contain several different kinds of fats, including saturated, polyunsaturated, monounsaturated and trans fats. We're usually told to include unsaturated fats in our diet and shun saturated fats.

So if coconut oil is a saturated fat, how can it be healthy? That's because all fats aren’t created equal.

"Coconut actually contains a very healthy form of fat called medium-chain triglycerides (MCT). Although MCTs are indeed a form of saturated fat, they have some very unique properties," Jonny Bowden, author of The 150 Healthiest Foods on Earth, explains. "Specifically, coconut and coconut oil contain a fatty acid called lauric acid, which has been found to be quite effective in fighting a number of bacteria."

There are also some claims that coconut oil promotes weight loss because the medium chain fatty acids are sent directly to the liver where they are converted into energy, rather than circulate in the bloodstream like other fats.

But Bowden warns against those claims. "There have been research studies showing that people who regularly incorporate coconut oil in their diets lose weight, but some of the studies suggest you have to eat practically 40 percent of your calories from MCTs to get the effect."

Small amounts of MCTs from either coconut or supplements, however, will help keep you full and less likely to overeat.

How much coconut oil should you consume in order to reap its health benefits?

According to certified nutritional counselor Brian Shilhavy, president of Mt. Banahaw Health Products Corporation and owner coconut-info.com, 3 to 4 tablespoons of coconut oil a day provides enough lauric acid to build the immune system.

There are plenty of ways to incorporate coconut into your diet. You can add it to oatmeal, yogurt and protein shakes (except for post-workout nutrition, when you want to steer clear of fats). And unlike olive oil, coconut oil is great for cooking because it can be heated to high temperatures without its chemical composition breaking down. Use it to scramble eggs, grill salmon and stir-fry veggies.

Why does this matter to you? Because our bodies need healthy fats to function properly, and coconut oil is as delicious as it is healthy. A good nutrient split for fitness enthusiasts is composed of 40-30 percent protein, 30-40 percent carbohydrates and 30 percent fat. Coconut oil makes a great addition to fish, flaxseed, macadamia, and olive oils. Look for unrefined, extra virgin coconut oil.

Got Back? Learn to Love Chin-Ups and Pull-Ups

It's sad that no one loves them, because chin-ups and pull-ups should be the backbone of your back training routine. These exercises help build and strengthen your back, which improves posture and reduces back aches. And both chin-ups and pull-ups should be included in your workouts because they are different exercises. The grip is what sets them apart.

A chin-up is done with a pronated grip (palms facing away from you) and chin-up are done with either a semi-supinated (palms facing each other) or with a supinated grip (palms facing you). To get the best back workout, you should include all three grips as part of you back workout.

If you can't do a successful rep of either a pull-up or a chin-up, it's probably because you’re not doing them. If you lack the strength to complete even one rep, you can build up your strength gradually by doing "negatives" or inverted rows on the Smith machine. You can also use a spotter for assistance. I definitely prefer all of these techniques over the assisted pull-up machines.

Once you've worked your way up to 12 assisted chin-ups or pull-ups, you’re probably good for at least one regular rep.

Machine lat pull-downs, meanwhile, don’t even compare. According to strength coach Charles Poliquin, pull-ups and pull-downs may look similar, but they use completely different recruitment patterns.

"A classic example of the difference between chin-ups and pull downs is the fact that a chin-up is a close-chain exercise (body moves towards resistance) and a lat pull down is an open chain exercise (resistance moves towards the body)," Poliquin explains. "But the fact that is clear, a great back is built much faster through chins than through pull-downs. Very much the same way that squats and deadlifts cannot be matched for lower body development."

And pull-ups and chin-ups aren’t just for men either! Everyone, women included, should be able to lift their own body with their arms and back. Pull-ups and chin-ups will build a strong back, muscular arms and will give you that V-taper from your shoulders to your waist.

Why does this matter to you? Because if you're not including these back exercise into your workout, you're shortchanging yourself! An estimated 75 to 85 percent of all Americans will experience some form of back pain during their lifetime. Remember: a strong back is a healthy back, and pull-ups and chin-ups will help build your muscular endurance.

Home Exercise Equipment and Why We Don’t Use It

Did you buy the Perfect Pushup so you could "get more from your workouts without having to leave the house?" You probably had every intention of doing push-ups every day and getting ripped, but now the rotating handles are collecting dust under your couch. What went wrong?

According to a new study published in the Journal of Consumer Research, it's that our expectations of our behavior often don't generally match reality.

In a series of studies, researchers Robin J. Tanner (University of Wisconsin-Madison) and Kurt A. Carlson (Duke University) asked participants to idealize how often they would exercise in the coming week. They then asked them to provide a second, more realistic estimate of how often they would exercise.

When asked in that order, turns out they were more realistic than they were idealistic.

On the other hand, when researchers explicitly told the participants not to be idealistic, they were actually less realistic about their estimates. The study also found that more decisive people tend to be less realistic.

In the home exercise equipment market, that's bad news for the buyer and the seller.

"Unrealistic optimism by consumers may have negative consequences for both marketers and consumers," the authors explained. "For example, if a consumer holds unrealistically optimistic beliefs about how often they will work out in the future, then they may overpay for home exercise equipment."

I'll be the first to admit I bought the Iron Gym few months back but hardly ever use it. But that's because I hit the gym six days a week and include pull-ups and chin-ups in my training regimen. I do, however, feel comforted by the thought that I can do pulling exercises at home should the need ever arise.

The gym is an important factor for me because I've never been incentivized to work out at home. There's more accountability there: if I skipped a workout, my fellow gymgoers would never let me live it down. I also have a fantastic workout partner! We keep each other in check, which helps in every aspect of our workouts.

And although I've never used my bands, medicine ball, and ab wheel at home, I do get good use out of these exercise gadgets when I tote them to the gym. That said, I consider myself to be realistic with a smidgen of idealism.

Why does this matter to you? Because understanding our tendencies to be overly optimistic about our future behavior can help curb our appetite for home exercise equipment we'll hardly use. When it comes to exercise, be realistic about your expectations and configure a regimen that fits your personality and lifestyle. Remember, you know yourself better than anyone!

How Often Can I Cheat on My Diet?

Do you workout consistently but aren't happy with what you see in the mirror? It's hard to accept, especially if you're physically active all week: weight training, yoga, bodyweight circuit drills, spinning, walking. But are you as consistent with your diet?

Your physical appearance has a lot more to do with diet than training. In fact, a lean and athletic physique is built on roughly 80 percent nutrition, 10 percent training and 10 percent genetics. So while your exercise regimen may be commendable, you will only truly benefit if you channel as much energy into meal planning.

But maintaining a consistently clean and calorie-controlled diet is hard work! In Should You Have a Cheat Treat, we determined that cheat meals should be off the table if you have weight to lose. If you've reached weight goal and are maintaining a healthy diet, however, you can indulge every once in a while--10 percent of the time, to be precise.

According to Dr. John Berardi, a performance-enhancement specialist who focuses on exercise physiology and nutrition, following your healthy meal plan 90 percent of the time allows for some wiggle room in your diet--without sabotaging your physique. Here's how to break it down.

On days I workout, for example, I eat 3 meals, 2 snacks and a post-workout drink. On rest days, I have 3 meals and 2 snack. That totals 41 feedings each week. Following the 90-10 rules means I could stray from my clean eating principles for 4 meals and maintain my current weight.

But following a consistently clean and calorie-controlled diet shouldn’t be torture. Making good food choices, such as lean proteins, fruits and vegetables, and healthy fats--rewards your body and benefits your health. Once you set off on that path, chances are you won't even crave pizza and fries.

Rather than increase my craving for junk, eating a consistently clean and calorie-controlled diet has helped me appreciate the quality of foods. I am, for instance, more likely to choose fresh figs with ricotta cheese over a slice of cheese cake. That's not to say I don’t ever indulge, but I save those extravagances for holidays or special occasions rather than scheduled cheat treats.

Check out Dr. Berardi's The 7 Rules of Good Nutrition for clean eating basics.

Why does this matter to you? Because like exercise, you should match your diet to your goals. If you're maintaining your weight, or trying to add some, feel free to indulge, but limit your cheat meals to 10 percent of your total weekly feedings. Only, however, if you're on track the rest of the time. If you can indulge, try to do so on a workout day rather than a rest day.

Try Pool Plyometrics for Strength Gains without Pain

Trainers and coaches often use plyometric training to increase speed, strength, and build power in athletes. But plyometric exercises, which involve jumps, hops, and bounding movements, aren’t just for athletes. Adding plyometric drills to your regular strength training regimen will increase your endurance, burn calories and help you shed body fat.

But plyometric drills can be stressful to joints and aren’t generally recommended for those who have a history of knee and back problems. So how can you get the benefits of plyometrics without compromising your joint and knee health? Just add water!

According to an Ohio State University study, performing plyometric exercises in water resulted in the same gains in muscle strength as the group that did the workout in a gym. Researchers also found that doing plyometric exercise in a swimming pool significantly decreased the level of muscle soreness athletes felt two to three days after a workout.

"Most training injuries, such as straining the connective tissue that holds the kneecap in place, inflammation of the Achilles' tendon and heel bruises are attributed to the repetitive and ballistic movements of plyometrics," Steven Devor, assistant professor of sport and exercise sciences at Ohio State University, told the Journal of Strength and Conditioning Research.

"Impact is not a factor when exercising in water. The strain placed upon working muscles, bones and connective tissue in water doesn't typically lead to injury," he added.

If you want to incorporate pool plyometrics into your exercise regimen, find a pool with about four feet of water (the lower the water level, the greater the impact).

You can start with simple exercises such as hops and ankle jumps, or jumping on and off of a box or step. To up the challenge, try two foot or single-leg squat jumps: drop down into a deep squat and explode up and out of the water. Just remember to control your breathing if you are going under and above water.

Why does this matter to you? Because plyometric exercises build powerful muscles! If you strength train regularly but have shied away from plyometric exercises because of the associated risk for injury, an aquatic plyometric routine may be the perfect option for you.

Your Weight-Loss Weapon: Protein for Breakfast

We've always known the importance of a good breakfast. And in 2008, we discovered the benefits of a big breakfast. But do you consider macronutrients when making your morning meal? You should, because prioritizing protein in your breakfast could help you loose weight.

If you're like most Americans, you don’t consume enough protein in the morning. In fact, it generally represents only 15 percent of our daily protein intake. But a high-protein breakfast goes a long way. It will keep you feeling fuller longer and maintain your level of energy throughout the morning. It will also make you less prone to overeating at lunch.

Who knows how and why breakfast candy (that's you cereal) became such a household staple, but now's time to ditch those high-carb, low-fat breakfasts. Dr. Jonny Bowden, author of the 150 Healthiest Foods on Earth, recommends at least one-third of your breakfast come from a lean protein source, with the rest from healthy fats and fibrous carbohydrates.

Having a hard time breaking-up with your Kashi Oat Flakes & Wild Blueberry Clusters cereal? Or maybe you're a vegetarian. Whatever the case, here are some healthy, protein-packed breakfast ideas:

Hard boiled eggs. For convenience, make a dozen at a time, store in the refrigerator, and crack one or two open for breakfast. Have eggs with an apple and an ounce of whole, raw almonds.

Greek-strained yogurt. Make sure to get plain, and opt for 2% or fat-free if you're counting calories. Goat or sheep's milk yogurt works too. Add a tablespoon of walnut pieces and some frozen cherries--and voila!

Peanut butter and banana sandwich. Use sprouted grain bread, such as Ezekiel, and top with a tablespoon of natural, unsweetened nut butter (peanut, almond or cashew) and a small sliced banana.

Whey protein shake. Blend together ½ cup of old fashioned oats, 1 cup of water, 1 tablespoon of nut butter and one scoop of chocolate protein powder. This is a perfect breakfast on the go.

Hot protein oatmeal. Add ¾ cups of pasteurized egg whites to ½ cup of oatmeal and heat in microwave until warm, but don’t let the egg white gel (about 45 seconds). Add 2 tablespoon of canned pumpkin, 1 tablespoon walnut pieces, and sprinkle with cinnamon and nutmeg to taste.

You can also add ground flax seed and wheat germ to oatmeal, shakes and yogurts.

And don’t be afraid to experiment! There's nothing wrong with having fish for breakfast (think sardines on sprouted bread) and vegetables as sides (asparagus with poached eggs, canned pumpkin in oatmeal). A basic Japanese breakfast, for example, consists of steamed rice, miso (soy bean paste) soup, and grilled fish.

Why does this matter to you? Because people who eat a balanced breakfast every day are also the ones who are successful in long-term weight loss maintenance. But remember: a balanced breakfast should include protein, fat, and fiber, a combination that slows digestion and stomach emptying. Prioritizing protein, meanwhile, will make you feel full for longer than a carb-packed breakfast will.

How Belly Fat Differs from Fat on Your Thighs

It's a well-known fact that carrying excess fat around your midsection puts you at a higher risk for heart attacks and strokes. What makes belly fat so evil and why is it worst than say, fat on your hips?

There are two types of body fat: visceral fat, which is the belly fat packed in between internal organs, and subcutaneous fat, the type found underneath the skin and interspersed in skeletal muscle (intramuscular).

But recent studies have found that belly fat triples the risk of cardiovascular disease, diabetes, hypertension and abnormal cholesterol levels.

That's because while subcutaneous fat sits in storage waiting to be burned for energy, belly fat is metabolically and biologically active; it produces hormones and chemical messengers that cause inflammation throughout the body. And belly fat's location makes it even more problematic.

"This fat drains directly to the liver, and it's associated with increased fat within the liver, which is also a risk factor for insulin resistance," Harvard University endocrinologist Dr. JoAnn Manson tells NPR.org. "This sets the stage for Type 2 diabetes."

Belly fat is also linked to hardening of the arteries because it releases fatty acids and causes increased blood fats like cholesterol and triglycerides, as well as higher blood pressure.

And even the 'skinny fat' aren't safe. According to a study published in The New England Journal of Medicine, excess fat around your midsection can put you at risk for early death--even if your weight is normal.

So how much belly fat jeopardizes your health? If your waist is larger than 40 inches (for men) or 35 inches (for women), you have too much belly fat and increased health risk.

If you fall within these ranges, you need to watch your diet and exercise. The good news is when you lose weight, you'll most likely lose belly fat first. The bad news is it's often the first to come back if you gain the weight back.

Why does this matter to you? Because visceral fat--the extra pounds around your midsection--is much more detrimental to your health than the subcutaneous fat around your hips and thighs. Keep belly fat at bay by eating a consistently clean and calorie-controlled diet. Aim for around 60 minutes of exercise a day, and remember: Intensity Torches Fat! The higher your exercise intensity, the more belly fat you will drop.

iPosture Promises to Purge Poor Posture

Are you a sloucher? Although we weren't created to sit for extended periods of time, today's lifestyle means just that, whether it's working behind a desk or playing video games.

Past studies have found a 135-degree body-thigh sitting posture is the best biomechanical sitting position, but keeping your posture in check isn’t easy. A new gadget, however, promises to help.

The iPosture Monitor is an electronic device designed to improve posture by letting you know when your body stance is incorrect. The device, which can be adjusted to what you consider to be your ideal posture, vibrates when your posture is off.

In order to work, it must be clipped to your shirt or bra, worn as a necklace, or attached to the skin with adhesive patches. According to the website, the device will send a vibrating message if it detects any deviation greater than three degrees from your chosen posture that lasts longer than one minute.

Experts agree slouching is bad for your health, especially if you're sitting for long periods of time with one leg crossed over the other. "This creates compression, by stretching certain ligaments too much and others not enough, throwing the body out of balance," Joan Breibart, president of New York's PhysicalMind Institute tells WebMD.

Breibart explains that improving your posture relieves this compression. "The internal organs function properly, respiration deepens, the joints are lubricated, blood flows properly."

But can a device like the iPsoture Monitor actually help? It's not available yet, but at $99.95 a pop, I'd wait for user reviews before placing an order.

Why does this matter to you? Because good posture is actually good for you. Slouching while sitting can put strain on your spine and its ligaments, and over time lead to pain and chronic illness. So take a stand and sit up straight!

Weight Training in Runners? Why Workout Shoes Should Match Your Activity

Working out in Converse All Stars may seem odd considering the amount of specialized athletic shoes out there. But Chuck Taylors do have a place in the weight room. As a rule, your workout shoes should meet the demands of whatever physical activity you're doing.

If you're a runner, for example, Chuck Taylors are a poor choice. You need a shoe that will absorb shock, control motion, be flexible, and protect your foot from the stresses of running.

Since walking also occurs in a straight line, you could use a running shoe for walking too. But a running shoe wouldn't be suitable for racquet sports such as tennis, which requires a shoe that provides lateral stability for side-to-side movements.

Running shoes also have greater heel support and very thick overall cushioning to absorb shock during impact. But while cushioning is a sought-after characteristic in a running shoe, it's not a good thing for heavy lifting exercises like squats and deadlifts, where air or gel cushioning actually impairs stability. That's where Chuck Taylors make the cut.

If your weight training regimen consist mostly of deadlifts, squats and power cleans, you need a shoes that offers good heel support but with a flat, hard, incompressible sole that won't weaken power transfer and stability.

For the 2008 Beijing Olympics, Nike created the Romaleos weightlifting shoe designed to support the foot and sustain heavy weight loads--without any compression or give. Weightlifting shoes, however, don’t come cheap. A new pair of Nike Romaleos, for example, will run you about $180.

That's what makes Converse Chuck Taylor All Stars popular: they are efficient and economical. If you're thinking of going the Chuck Taylor route, just remember to opt for low top models for better for ankle mobility.

On the other hand, fitness enthusiasts who work out at gyms and use cardio equipment including elliptical trainers, recumbent bikes and rowing machines, can generally wear cross trainers, multi-tasking athletic shoes that have more lateral support and weight bearing stability than running shoes. This makes them a decent shoe for performing heavy lifts like squats and standing leg exercises such as lunges.

Do you spin on a regular basis? Most spin bikes have dual purpose pedals that are fitted for cleated shoes on one side with clips and straps on the other. If you gym has stationary bikes with clipless pedals, consider a spinning shoes with cleats. They have a stiff sole, which in turn transfers more power to each pedal stroke. They also allow you to apply power throughout the whole stroke.

If you don’t spin enough to warrant the purchase, consider a stiff-soled spin show without the cleats. You can always add them later.

Why does this matter to you? Because you should wear the best athletic shoe for you and your sport. If you take part in a specific sport at least three times a week, invest in a sports specific type of shoe. But you don’t need to break the bank. Look for a moderately priced shoe--and keep in mind that price tags doesn't necessarily reflect quality.

How to Cope with Those Chocolaty Cravings

Fending off the sneaky snack attacks that creep up while you're watching TV isn’t easy, especially if you have a bagful of mini Kit Kats left over from Halloween within reach. But you aren’t completely powerless when chocolate calls. Your best defense is a 15-minute walk.

In a University of Exeter study, 25 regular chocolate eaters were asked to either take a brisk 15-minute walk or rest, in random order. The participants were then asked to engage in tasks that would normally induce chocolate cravings, such as opening a chocolate bar.

The chocoholics that had exercised reported lower cravings during the walk and for at least ten minutes afterwards.

"Our ongoing work consistently shows that brief bouts of physical activity reduce cigarette cravings, but this is the first study to link exercise to reduced chocolate cravings," researcher Adrian Taylor explains. "Neuroscientists have suggested common processes in the reward centers of the brain between drug and food addictions, and it may be that exercise effects brain chemicals that help to regulate mood and cravings."

Although people generally crave foods that are calorie-dense, fatty or sugary, chocolate is the most commonly reported craving. Chocolate has a number of biologically active ingredients that temporarily enhance mood, which is why it is so habit forming.

And if you frequently suffer food cravings, you're not alone: 97 percent of women and 68 percent of men reportedly experience food cravings.

"While enjoying the occasional chocolate bar is fine, in time, regular eating may lead to stronger cravings during stress and when it is readily available," Taylor notes.

Why does this matter to you? If you’re trying to lose weight but struggle constantly with your cravings for chocolate and other sugary snacks, work on your defense. Recognize what brings on those cravings (stress, boredom, accessibility) and get up and move before it consumes you!

Lean and Mean: How Exercise Lowers Breast Cancer Risk

Tennis anyone?

A recent study found that performing vigorous exercise lowers the risk of breast cancer in normal-weight women by about 30 percent. The vigorous exercises included running or fast jogging, competitive tennis, aerobics, and biking on hills.

But the study, which followed more than 30,000 postmenopausal American women for eleven years, also found that lightweight exercise such as walking, hiking, light jogging, recreational tennis, and bowling was not protective.

Researchers also revealed some surprising elements to the study, including the fact that vigorous activity only benefited women who were already lean and not those who were overweight or obese.

"An alternative explanation for the stronger apparent effect of vigorous activity among lean over heavy women is that heavier women may misreport non-vigorous activities as vigorous ones," National Cancer Institute of the U.S. National Institutes of Health researcher Michael F. Leitzmann explained.

Past studies have also linked weight gain after menopause with an increased risk of breast cancer in women.

Why does this matter to you? Because this year, there will be an estimated 182,460 new breast cancer cases in the United States--and exercise is an easy and affordable way to lower your risk. But you need to be lean at the onset of menopause to reap the cancer-lowering benefits of vigorous exercise. That's why you need to start eating right and exercising now.

Awareness of Health and Fitness on the Rise

While we're in the midst of an obesity epidemic, with illnesses such as diabetes and heart disease on the rise, there is some good news to be had. According to a survey conducted by the American Dietetic Association, more and more Americans are aware of the importance of nutrition and physical activity and are taking steps to eat healthily and exercise.

In the ADA's Nutrition and You: Trends 2008, respondents were asked to answer questions about their overall attitudes about eating well and exercising. They were broken up into three segments that included:

I'm Already Doing It: Consumers who feel that maintaining a healthy diet and regular exercise are very important; are concerned about diet, nutrition and overall fitness; and feel they are doing all they can to eat a healthy diet.

I Know I Should: Consumers who feel that maintaining a healthy diet and regular exercise are very important, but may not have taken significant actions to do all they can to eat a healthy diet.

Don't Bother Me: People who do not feel diet and exercise are very important to them and are the least concerned with their overall nutrition and fitness.

Results of the survey show the percentage of people in the Don't Bother Me category has dropped substantially, with a significant improvement from the mid-1990s when the Don't Bother Me segment had been as large as 40 percent.

"The steady increases we are seeing among the I'm Already Doing It segment appear to represent movement away from Don't Bother Me, while the I Know I Shoulds remain relatively constant," ADA spokesperson Jeannie Gazzaniga-Moloo notes.

And what excuses did the participants give for not doing more to improve their diet? The top three reasons, according to the ADA survey are:

1. I am satisfied with the way I currently eat
2. I don’t want to give up the foods I like
3. It takes too much time to keep track of my diet

The ADA survey also revealed Americans get most of their food and nutrition information from TV (63 percent) and magazines (45 percent). But there has also been substantial growth in the use of the Internet as a source of information: The Internet was the third most-often named source (24 percent).

Visit EatRight.org for the overall finding of the ADA's Nutrition and You: Trends 2008.

Why does this matter to you? Because if you're not already on the health and fitness bandwagon, now's you're time to jump on board. Paying attention to your nutritional and physical activity needs is a terrific start, but if you're an "I Know I Should" person, challenge yourself to move to the "I'm Already Doing It" category. Your reward will be good health!

Do Your Core a Favor and Ditch the Crunches

Crunches are a waste of time, period. But for some reason, this message just isn't resonating with the masses, no matter how many fitness professionals preach it. But it's true: crunches won't flatten or build your abs.

"Every smart trainer knows that if you can do a resistance exercise 50 times in a row, like you can with crunches, that there is little benefit to body composition," trainer Craig Ballantyne writes in Men's Health Belly Off blog. "Sit ups are a more difficult exercise, but like crunches, sit-ups are hard on the low back … So both are unnecessary and risky moves."

Trainer Scott Abel also argues training your abs by performing exercises that bring your pelvis to your rib cage is ineffective. "One key to understanding how the core works is to resist thinking of muscle actions in terms of straight lines. Most movement patterns are diagonal or rotational. That's why muscles, joints, and bones are connected in diagonal and spiral patterns," he writes in Death to Crunching on T-Nation.

So how do you train your abs?

Try performing static exercises that force you to control your limbs in space in a variety of movement planes and ranges of motion. A plank hold while raising one leg and holding it out to the side is a good example.

Abel also suggests movement-based exercises that force muscles to work together in multiple planes of motion and with various degrees of rotation. These include wood chop-type exercises using a medicine ball.

If you want to really challenge yourself, try lateral duck-unders. "This is generally considered a 'mobility' exercise, but I like it as a core exercise," Abel notes.

To perform a lateral duck-under, set the bar on a Smith machine to about hip-height. Stand parallel to the bar, and take a long lateral lunge as you duck under the bar, keeping a neutral spine. Bring your trailing leg through and stand up on the other side of the bar. Now lunge with the other leg and duck back under, standing up in your original position. That's one rep. Keep moving until you've finished all your reps.

Why does this matter to you? Because you shouldn't waste your time at the gym performing exercises with no benefits. Crunches don't strengthen the integrity of your spine and its connective tissues. Choose exercises that work muscles in multiple planes of motion and with different degrees of rotation, including wood chops, plank variations, medicine ball slams and lateral duck-unders.

How Many Workouts Is It Okay to Miss?

Commitment and consistency are key factors when adopting a healthy lifestyle, especially when it comes to exercise. But just how many workouts can you miss before your body is negatively impacted? About seven days, according to a new study.

Researchers at the University of Missouri studying the negative effects of skipping exercise found that a sudden transition to a sedentary lifestyle can quickly lead to symptoms of nonalcoholic fatty liver disease (NAFLD), which causes fat to accumulate in liver cells.

According to WebMD, NAFLD is the most common liver ailment in the U.S. and is behind one in 10 liver transplants. It is also a reversible condition.

In the MU study, obese rats were given access to running wheels for 16 weeks. But when researchers locked the wheels, the rats began showing signs NAFLD after only 173 hours, or about a week.

While fat buildup in the cells of the liver in itself is not harmful, some people with fatty liver develop nonalcoholic steatohepatitis (NASH), which causes inflammation of the liver and can lead to cirrhosis.

"This study has important implications for obese humans who continually stop and start exercise programs," Jamal Ibdah, professor of medicine and medical pharmacology and physiology in the MU School of Medicine, said. "Our findings strongly suggest that a sudden transition to a sedentary lifestyle increases susceptibility to nonalcoholic fatty liver disease."

Why does this matter to you? Because the study shows the toll that taking a week off from your exercise regimen can have on your body. And in this case, exercise not only helped ward off disease, it actually reversed the ailment. Be good to your body by exercising daily--and consistently.

Your Weight: How Does Metabolism Factor In?

What exactly is metabolism and what role does it play in weight management?

Metabolism is a term for all the chemical reactions that occur in the body, including burning calories. But blaming your metabolism for your failure to gain or loose weight is pointless. Here's why.

Metabolism and your metabolic rate are two different things. When people refer to their metabolism, they're usually talking about their metabolic rate, which consists of three components:

Basal metabolic rate (BMR): The amount of calories burned while at rest. About 60 percent of the total calories you burn daily correspond to your BMR.

Thermogenic rate: The calories burned by processing food, including digestion, absorption, and storage of the food you consume. Your thermogenic rate accounts for about 10 percent of your energy use.

Active metabolic rate: The calories you burn by exercising.

Together, these three factors determine the number of calories you burn in a day, or your total metabolic rate.

Although people do have different metabolic rates, having a slower metabolism doesn’t mean you'll have a harder time dropping pounds. And you shouldn’t focus on trying to rev up your metabolism either. A balanced metabolism, on the other hand, will help you achieve a healthy weight.

To obtain a healthy metabolism, focus on three things:

1) Weight training. You've heard this before: muscle burns more energy than fat, which will in turn elevate your resting metabolic rate.

2) Physical activity. The more physically active you are, the more calories you burn.

3) Healthy eating. Don’t overeat, but don't over cut calories either, both of which can effect your metabolism.

Why does this matter to you? Because obsessing about your metabolism is counterproductive. Balance your exercise and food intake instead. Remember, staying fit and lean is hard work, and you need to commit to a healthy lifestyle in order to reap long-term benefits. Hitting the gym now and again and yo-yo dieting will only get you sporadic results.

Note: I recently was asked a question about metabolic syndrome. Metabolic syndrome doesn't cause weight gain but is caused by weight gain. That's a big difference! According to the American Dietetic Association, metabolic syndrome is a disorder that often includes high blood pressure, high cholesterol and high blood sugar. It may be caused by a combination of genes and lifestyle factors including overeating and lack of physical activity.

Dark Honey Packs More Antioxidants

Bees truly are busy. They pollinate the crops we grow for food and fiber and provide us with sweet, delicious honey.

Like sugar, honey naturally has equal parts fructose and glucose. But sugar lacks the antioxidants and vitamins that honey has. And the darker the honey, the more disease-fighting compounds it actually contains.

A 1998 University of Illinois study found that what bees eat determines the level of antioxidants in honey. And according to researchers, honey varies widely in color, water composition and sugar, ash, nitrogen and metal content--depending on the floral source.

Honey made from nectar collected from Illinois buckwheat flowers, for example, was found to have 20 times the amount of antioxidant compared to honey produced by bees that consume California sage.

"Gram for gram, antioxidants in buckwheat honey equal that of fruits and vegetables such as sweet corn or tomatoes," May Berenbaum, head of the University of Illinois entomology department, told the Journal of Apicultural Research. "It packs the antioxidant power of Vitamin C in a tomato, but most people who would be willing to eat an entire tomato would balk at eating the equivalent of a tomato's weight-worth of honey."

What roles do antioxidants play in our bodies? When our body cells use oxygen, they naturally produce free radicals, which can cause damage. Antioxidants are nutrients in our foods that can prevent and repair damage caused by the toxic effects of free radicals, which can cause DNA damage that can lead to arthritis, strokes and cancer.

Why does this matter to you? Because not all honeys are created equal! And while honey shouldn’t be an alternative to fruits and vegetables as a source of antioxidants, it is a tasty substitution for table sugar, which is void of nutrition. Use it to sweeten teas, if you must, or for baking.