I'm running, are YOU?

5K Turkey Trot

To benefit the Watertown Boys and Girls Club

KIDS RUN!!! FREE..ALL KIDS GET A T-SHIRT

Thanksgiving Morning, Thursday, Nov. 26^th

FREE BREAKFAST FOR ALL

(SCRAMBLED EGGS, SAUSAGE, BACON, HOME FRIES)

RACE TIME: 830AM SHARP NO WEATHER DELAYS!

Location: Donohue’s Bar and Grill 87 Bigelow Ave Watertown Ma 617 924 4900

ENTRY FEE: PRE RACE DAY $20 RACE DAY $25

ONLINE REGISTRATION @ ACTIVE.COM

PRE REGISTRATION: STARTS AT 7AM

AWARDS:

1^ST OVERALL FEMALE AND MALE

TOP MALE AND FEMALE IN EACH OF THE FOLLOWING:

15 & UNDER, 16 TO 19, 20 TO 29, 30 TO 39, 40 TO 49, 50 TO 59, 60 PLUS

CLYDESDALE DIVISION AND MALE OVER 215LBS

Eat Right!

Get Back on Track!

If you eat less, you lose weight. Seems logical, right? Unfortunately, skipping meals can have consequences. Besides leaving you feeling listless and weak, lack of food can set you up for a major binge. Deprivation can cause hunger and cravings, and in those straits you're likely to eat the first thing you see, regardless of its nutritional value.

Thankfully, the answer to this dilemma is simple. Eat when you're hungry! Choose vitamin-rich fruits and veggies, lean proteins, and whole grains, and you'll easily beat cravings between meals, feel full, and help your body shed pounds. Isn't that great?

If you've already binged, don't worry! It happens to all of us at one point or another. Just get right back on track with your next meal. If you need more support, check in with a close friend or family member, or visit my amazing online community!

www.deniseaustin.com

9 Ways to Treat Seasonal Depression

It's that time of year: Temperatures are dropping and daylight is diminishing. If seasonal affective disorder is disrupting your life, there are effective treatments available to help you feel better. Find seasonal depression treatments.

Shedding Some Light on SAD

After growing up in Minnesota, depression blogger UncleBarbara got in a car with one February morning, "drove all the way to the Gulf of Mexico, saw palm trees," and hasn't left since. But now that she's deliberating a move back north, she wonders how she can fight seasonal depression. Read the blog and share your advice.

Behavioral Health
Boost Your Body Image

When you think of your body, what thoughts come to mind? Do you focus on what's "wrong"? Do you feel embarrassed about your body? Like so many people who struggle with weight, you may find it difficult — or perhaps not even know how — to work toward a healthier relationship with your own body. But you can learn to accept and appreciate yourself.

A healthy lifestyle is about more than eating well and exercising — it is about accepting and embracing your body and treating it well. It's not about waiting until you've reached some ideal weight or some particular goal before learning to notice what's good about yourself and your body. After all, staying motivated requires that we celebrate every success. Continue reading for tips on improving your self-image. Read more

Dining Out? Learn How to Stick to Your Diet

Dining away from home doesn't have to destroy your diet — it may just take a little control and a lot of smart food choices. Find out how to monitor your calories when eating out.

Get Dressed Up

Let's be honest: Even the most dedicated fitness buff doesn't want to work out every day. We all have those days when it's much easier to keep sitting on the couch watching a Law and Order marathon than to get up and exercise. If you can't entertain the idea of a workout, at least get up and put on your sneakers and workout clothes. Lying around the house in your gear and not doing something active will probably make you feel silly or guilty enough that you'll get up and get on with the program. If that still doesn't work, make a bargain with yourself to just do the warm-up. Often you'll find that getting started is the hardest part and that once you're done with the first five-minute segment, you'll be ready to move on to the next. Don't worry, you're up to the challenge, and those TV show characters will be there for you when you're done! www.5factordiet.com

Kim Lyons doesn’t hold back

By Sandy Braz WORKING OUT “I do a lot of functional training with combination movements,” says Kim. “I keep my heart rate up for the entire workout by adding in one- or two-minute drills like walking lunges or step-ups.” Living in Hermosa Beach, California, Kim says, “Sometimes I’ll skip the gym and do all my training outside on the beach or in parks just to keep it fun and creative. I never get bored with working out!” KEEPING IT CLEAN This former trainer on NBC’s The Biggest Loser says her diet hasn’t changed much since her days on stage as a competitor. “I keep it simple,” she says. Here are five rules she lives by: 1. Eat foods in their natural state. Avoid over-processed food. “Your body doesn’t know what to do with it!” 2. Eat every three hours. “If I have a really long day and I’m more active my calories match my activity level.” 3. Always eat balanced snacks and meals. “Eating carbs, fats and protein in every meal keeps your blood sugar levels from spiking and crashing. This controls cravings and energy levels.” 4. Drink Water. “I don’t drink sugary, chemical drinks,” says Kim. “Diet soda is a chemical nightmare along with the coffee drinks full of sugary calories.” 5. After 3 p.m. make veggies your carbs. “I’ll have oatmeal, whole-grain bread, brown rice, fruit and quinoa early in the day and salads and steamed veggies later in the day.” Kim’s guilt-free, bake-free brownies Ready in 1 hour • Makes 6 servings • 1 packet high-fiber apple cinnamon oatmeal • 1/3 cup ground flaxseed • 1/3 cup protein powder • 1/4 cup water • 1/4 cup natural crunchy peanut butter • 2–3 tbsp organic raw cocoa powder Blend oatmeal and flaxseed into a fine flour (Kim uses a personal blender, available at any major retailer). Toss ground oatmeal/flaxseed, protein powder, water and peanut butter into a ziplock bag and mush it around until it forms sticky dough. Refrigerate for about an hour then form into a small round loaf and slice into strips or bite-size chunks. Roll the pieces in the cocoa powder or crunchy flakes for some extra flavor. NUTRIENTS PER SERVING: Calories: 150, Total Fats: 9 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium: 70 mg, Total Carbohydrates: 12 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 8 g, Iron: 1 mg KIM LYONS’ MUSIC: Download the tunes on her iPod! 1. Fuel – Metallica 2. Time to Start – Blue Man Group 3. SexyBack – Justin Timberlake 4. Gimme More – Britney Spears 5. Low – Flo Rida 6. Don’t Cha – The Pussycat Dolls 7. Shake That – Eminem 8. In Da Club – 50 Cent 9. Hollaback Girl – Gwen Stefani 10. Boom Boom Pow – Black Eyed Peas Kim Lyons’ playlist is sure to get your workout rocking. Pump up your routine with her top 10 favorite workout songs! Photography: Stewart Volland, Hair and Makeup: Nancy Jambazian, Stylist: Julia Perry, Swimsuit: L*Space

Fat-burning facts

By Sandy Braz You’ve heard this before: Thin people have fast metabolisms and overweight people have slow metabolisms. Experts say it isn’t so and that weight loss can be boosted if you know how to ramp up your natural fat incinerators. The truth about metabolism and fat loss. The simplest way to break it down is that your metabolism converts food into energy. Your metabolism is just waiting to unleash itself, so go for it! Here’s what you can do today to take your metabolism up a notch . . . or 10: Quit “dieting.” Eating clean is a lifestyle (not a fad diet) you can start today. Make simple changes like swapping fatty cuts of meat for lean ones and passing on calorie-laden salad dressings for a tangy balsamic vinegar, a natural appetite suppressant, that has fewer calories yet all the flavor (one teaspoon of balsamic vinegar contains approximately five calories). For your next metabolism-revving meal, check out our online recipe section: My Recipe Book. Eat small meals, five to six times a day. This will help satisfy hunger, plus leave room for another small meal in two to three hours. Your metabolism will be on high all day! As a tip, try to keep each meal between 300 and 400 calories and read nutrition labels to give you a hand. Combine right. Eat lean protein (e.g., fish, chicken, turkey and flank steak) and complex carbohydrates (e.g., Ezekiel bread, sweet potato and whole grains) together at every meal. This super-charged combination keeps metabolism balanced and insulin levels in check. Portion control. The golden rule: Getting clean food is just part of the full clean eating picture – you have to apply the basic principles of serving sizes, too. Although all food servings are not created equal, Oxygen’s Tosca Reno, author of the Eat-Clean Diet (Robert Kennedy Publishing, 2007), states in her book that following these simple rules can help you navigate the right portion sizes for your needs: A protein serving should be the size of your palm; complex carbs from whole grains and starches is the amount you can hold in a cupped hand; and complex carbohydrates from fruits and veggies is the amount you can hold in two hands cupped together. Eat spicy food! Spices (or “thermogenics”) including taste-bud pleasers like cinnamon and cayenne, actually burn fat by keeping metabolism in drive. Consider thermogenic foods when looking to add some personality to your meals. Train major muscle groups at least three times per week. Now that you have all this food energy stored up, it needs somewhere to go! Be sure to work out, hitting all muscle groups, at least three times per week. To learn the moves fitness professionals swear by, check out “Express Fitness: Flab to Firm . . . Fast” in the Spring 2009 issue of Oxygen. Photography: Terry Goodlad, Model: Valerie Waugaman

www.oxygenmag.com

Learn to Slow Down
Are you so busy that you barely have time to eat? Well, scarfing down meals won't help you meet your weight-loss goals. Eating too quickly is one of the leading causes of overeating. It takes 20 minutes for your stomach to register the food you eat and send the "I'm full" message to your brain. If you are barreling through your meals in 15 minutes, you are probably eating more than is necessary to satisfy your hunger. Force yourself to slow down. Good, healthy food is one of the true pleasures in our lives — savor and enjoy! Here are some tricks to slow down your eating

How to Get Out of a Workout Rut

Does it seem like your will to get up and exercise has gone out the window? If you answered yes, don't abandon your fitness efforts! Shake up your fitness routine with these suggestions. Find more workout ideas.

How to Get in Shape for a 5K Run

A training schedule will help you cross the finish line successfully, as will running with a buddy or others who are at your fitness level. Give these training tips a try.

What's Your Favorite Workout?

Share what works for you — and find out what other readers are doing to get and stay in shape in our online support group. Read the latest posts now.

Facts on Diabetes

Diabetes is a disease in which the body does not produce or properly use insulin, a hormone that is needed to convert starches and sugars into energy needed for daily life. While an estimated 17.9 million people have been diagnosed with diabetes, a staggering 5.7 million people are unaware that they have the disease, according to the American Diabetes Association.

Read up on prediabetes and diabetes.

How to End Emotional Eating

As many of you know, it isn't always hunger that causes you to reach for your favorite foods. Our moods and emotions can play a big role in how we view food and in how well we are able to stick to a healthy eating plan.

Get tips on how to help end emotional eating.

Exercise – The Stress Buster!

The holiday season is here and with it can come a lot of stress. We’re working, taking care of the kids, entertaining guests and trying to get ahead on our Christmas shopping. It can be overwhelming!

I love to hit the gym when I’m feeling the tension build up! I know it feels like the last thing you want to do when you’re running low on time and energy, but I’ve got five good reasons why exercise is the answer when it comes to beating stress!


1. A Healthy Distraction. Think of the gym as a mini-vacation. Make your workout space, whether it’s your local gym, the sidewalk outside of your house or a room in your basement, a stress-free zone. While you’re there, you can’t do anything to solve the problems you’ve temporarily left outside of its doors so don’t think about them. Take that moment to concentrate on the exercise you are performing. For a short moment in time, it’s all about you and your muscle!

2. Gain clarity. Studies have shown that exercise improves focus and decision-making capabilities. Working out stimulates your nervous system, causing the growth of capillaries in the brain, more connections between neurons and the development of new neurons in the part of the brain used for memory. As a result, we are better able to focus on tasks regardless of distractions and to make decisions that are appropriate to the situations we face.

3. Do something that makes you feel GOOD. We’ve all been conditioned to reach for things that are bad for us when we’re feeling stressed. The pleasure you get from a glass of wine or a piece of chocolate is only temporary, and, if it’s not in line with your fitness goals, will lead to guilt. Getting to the gym has lasting effects on your health, your confidence in your appearance and your strength that will help you through stressful situations in the future.

4. Feel more accomplished. Our to-do lists can be long and certainly frustrating when we can’t cross as many items off the list as we wish. When I’m feeling like I haven’t accomplished anything throughout the day, I know I can achieve something at the gym. That small victory is enough to lighten my mood and prepare me to conquer my list when I’m finished my workout!

5. Get better sleep. One of the worst side effects of stress is lack of sleep. This lack of sleep can intensify your stress making it even harder to get to sleep – not a healthy cycle. Exercise tires your body, allowing you to fall into a deeper, more sound sleep. When your awake, you’ll feel better rested and more capable of taking on your day!

So what are you waiting for? Get to the gym, take a walk or go for a bike ride. Whatever you choose to do, make sure you enjoy it. After all, the best stress reliever of all is fun!

Your Sister-In-Iron,



P.S. Do you like this newsletter? Share it with a friend or family member

Avoid Holiday Weight Gain

Dear Fitness Fans,

With the start of holiday season right around the corner, we’re dreading the weight gain (and post-indulgence guilt) that generally arrives this time of year. To help keep the bulge at bay, we’re starting a serious pre-holiday workout and slim-down plan now—join us!

• Weight Loss Planner • Easy Arm Toners • 10 Ways to Measure Weight Loss • Guilt-Free Eating

Why Cardio Alone Does Not Work
Cardio certainly has its place in every fitness program but it should be a part of a balanced program including cardio, strength training, and a healthy diet. The key to losing body fat and keeping it off is strength training. Lean muscle is the driving force behind your metabolism and the only way to increase your metabolism or burn more calories at rest, is to increase lean muscle through strength training. For the women that are afraid to get "too bulky" from strength training that is simply a myth. Read Full Article >>



Success Story of the Week - Joshua
This area is dedicated to weight loss success stories shared by our visitors. These are real stories from real people who have achieved real results. Each person shares their nutritional tips, exercise advice and insight about how they successfully lost weight and kept it off. Learn exactly what these people ate and what specific exercises they used to lose excess body fat and build lean muscle. We hope these stories will provide you with the motivation to make the changes that will make your life healthier and happier. See After Photos >>

Tone Your Abs and Legs With These Hard-Core Moves
We all have a "trouble zone" that makes us crazy when we're trying on clothes. Were you ever dying to fit into a pair of cool new jeans, but they wouldn't budge past the middle of your thighs? We've all been there, right? Or ever had the dreaded "muffin top" — where your middle is hanging over the waistband? Not cute. Trust me, some heart-pumping cardio is going to make a world of difference in helping you burn off the fat. And doing these three killer moves will really help you sculpt those skinny-jean trouble zones even more!

Learn moves to strengthen your core and lower body

Danielle's Daily Food & Fitness Journal

WEIGHT-TRAINING Wednesday! Seriously, if you are not using weights and you are in your thirties or older, YOU are asking to be made up of FAT. God made our bodies to be conditioned daily. Cardiovascular activity conditions your heart, lunges and overall tissue. Weight Training helps you to maintain your muscle mass or build muscle in general. Eating clean helps to keep your motor running smoothly. YOU ARE WHAT YOU EAT - eat junk, feel like junk! It's not rocket science, make a decision to final take care of yourself!

Danielle's food journal:

Breakfast: Thomas whole wheat light english muffin, 1 tbsp. peanut butter, yoplait light yogurt, 2 coffee - 350 calories.

Snack: Myoplex Lite Shake - 190 calories.

Lunch: baked tilapia, 1/2 sweet potato, 1c. steamed zucchini - 320 calories.

Snack: 1/2c. lowfat cottage cheese, apple - 170 calories.

Dinner: grilled steak tip salad w/ light balsamic dressing - 400 calories.

Danielle's workouts:

45 min. Cybex Arc Trainer - wanted to start the day with a SWEAT.

60 min. INSANITY - Max Interval Circuit!

* Maybe a little resistance training with my peeps!

Fast Food, Quick Information!

Gone are the days when you'd order from a fast-food menu and keep your fingers crossed that what you were eating didn't have too many calories. Now it's easy to find out how many calories are in that fried fish sandwich or vanilla shake. You'll be amazed at how many calories can be packed into one little bun!

Fast food doesn't automatically equal bad food! Chain restaurants are doing more these days to make their meals healthier. They're also providing a lot more information about the nutritional content of the food so that you can make the best choices. Here's the latest on fast food — and what you should look for when you eat out:

• Most fast-food chains now offer complete nutritional information on their Web sites. How's that for a great tool? Before you hop in your car, hop online and plan your order!
• McDonald's, Burger King, KFC, Taco Bell, and Wendy's are all taking steps to reduce dangerous trans fats or completely eliminate them from their menus. Nice work! (Keep an eye out for foods containing these fats, though — just in case.)
• Need nutritional information while you're in the restaurant? Look around! Some chains are posting it on place mats, in brochures, and even on the food packaging.
• Some cities have laws requiring fast-food chains to post nutritional information on the menu board, so it's front and center while you order. All you have to do is look at the sign — it's that simple!

www.deniseaustin.com

Is It Time for a Change?

Imagine that you had to eat the same dinner every night of the week; after a few days you'd really start to get sick of it. The same thing happens to your body when you engage in the exact same workout time after time. Making subtle changes to your exercise routine can help your body build more muscle and lose weight more quickly because it's unaccustomed to the new program. Always use a treadmill for your five-minute warm-up? Try jumping rope or running up and down a flight of stairs instead; or try another piece of cardio equipment, like an elliptical machine. Sometimes even changing the order of things helps, so try doing the second exercise in your superset first. Challenge yourself to keep finding new ways to surprise yourself.

www.5factordiet.com

Is a Vegetarian Diet Healthier?

You may be considering a vegetarian diet to lose weight and improve your heart health, but even vegetarians need to make sure their meals are balanced. Learn about the different ways to become a vegetarian.

Obesity Seems to Alter Heart Structure

Obesity appears to cause changes in the heart's structure and function that increase the risk of irregular heart rhythm, stroke, and death, according to a new study. Get the details on these new findings.

Beat Winter Weight Gain

By Rachel Johnson, Ph.D, M.P.H., R.D.

Eat, drink and be merry—just be mindful of those drinks!

’Tis the season of eggnog and hot chocolate, mulled cider and sparkling wine. ’Tis also the season when Americans put on half of our annual weight gain. Granted, that’s just two pounds a year, and a pound or two between Thanksgiving and New Year’s doesn’t seem all that bad. But if it happens year after year after year…well, you can do the math.

It’s easy to blame the holiday cookies, but festive foods and rich desserts aren’t the only culprits. At 500 calories, a Starbucks 16-ounce eggnog latte has almost twice the calories of a regular-size (2-ounce) Snickers bar. A cup of rich hot chocolate can add up to 13 Hershey’s Kisses.

Sugar-sweetened beverages (soft drinks, sports drinks, sweetened teas, etc.) are a key contributor to excessive weight gain and obesity. That was the conclusion a team of Harvard researchers reached last August after analyzing 30 beverage studies. And their analysis did not take into account holiday drinks that are even higher in calories.

Not to be a Scrooge—I love a glass of wine or a cup of hot cocoa when it’s cold out—but I recognize that if I don’t want to gain weight, I’ll need to count the calories I drink. However, I am an exception. Most of us don’t consider the calories we get from beverages in the same way we think of those we get from foods. And those calories do count: in fact, soft drinks are now the number one source of calories in Americans’ diets.

Get the full story at EatingWell

Guidelines for Nuts and Seeds

When you're looking for a mid-morning or mid-afternoon munch, nuts are a healthy go-to choice. These satisfying snacks are low in cholesterol and saturated fat and high in healthy monounsaturated fat, protein, and a variety of essential vitamins and minerals, including folic acid and niacin. Numerous studies suggest that nuts may be effective in preventing heart disease, diabetes, and some forms of cancer.

Learn more about nuts and seeds.

Danielle's Daily Food & Fitness Journal

Terrific TUESDAY! I love Tuesdays because I'm less tired than I am on Mondays. I love Tuesdays because I enjoy watching Biggest Loser with my husband at 8pm. I love Tuesdays because I'm more motivated and optimistic approaching Hump Day. No matter what day it is, it's always a great day to condition your heart, lungs and muscles. If you don't, nobody will. It's really obvious when someone does not workout daily and has poor nutrition. Your body is a billboard. How do you want it to READ?

That's enough to make me put on my sneaks and work up a sweat anytime. The question is: "How Bad Do You Want It?" It being a healthy body......

Danielle's food journal:

Breakfast: 1/2c. Allwhites liquid eggs, 1 cage free whole egg, Fiber One light english muffin, 2 coffee - 300 calories.

Snack: Yoplait Light parfait - 100 calories.

Lunch: mushrooms, broccoli, zucchini steamed, 1/2 small sweet potato, 60z. Baked tilapia - 350 calories.

Snack: CLIF Bar - 240 calories. (pre-INSANITY)

Dinner: Baked chicken breast, 1/2c. brown rice, 1c. steamed zucchini - 350 calories.

Snack: Yoplait light yogart - 100 calories.

Danielle's Workouts:

1. Cardio - Insanity - Max Conditioning!

2. 30 min. Stairclimber - yeeha!

Why BPA Is Bad News
Do you love warming up with a bowl of soup on a chilly fall day? Well, before you open up your next can of soup — or any can for that matter — you'd better listen up! Those cans could have the chemical bisphenol A (BPA) in their linings — which means that the food in them might contain BPA, too.

BPA has been used for years in clear plastic bottles to make them more durable and in the liners of food cans to make the products last longer. Consumer Reports recently tested numerous name-brand canned products, including soup, juice, vegetables, and tuna, and found at least some amount of BPA in almost all of them. The chemical was even found in some products that were labeled BPA-free. A few studies have linked BPA to an increased risk of breast and prostate cancer, infertility, PCOS, insulin resistance, and diabetes. That's pretty scary stuff considering that we get almost 30 percent of our food from cans. Liners of metal cans aren't the only place where you can find BPA, though. The chemical has also been found in baby bottles, polycarbonate drinking bottles, and other beverage containers.

Learn more about BPA

Jillian on Everyday Health
	Getting Rid of the Belly Bulge Q: "What is the best way to get rid of the belly bulge?" See Jillian's answer on Everyday Health

Fitness Flash

Get the Best Workout Gear!

Unsure about what to wear to the gym, or feeling reluctant to shop for exercise clothes? It's not uncommon. Good news! You can wear anything you want to when working out — whatever you feel most comfortable in! Just make sure your clothing isn't too baggy or tight, so that you can move around properly. If you want something new, ask a friend to go shopping with you, or talk to a saleswoman at a department store. Some exercise clothing is specially made to absorb sweat or give your body enough air circulation so that you don't overheat. In general, cotton is an excellent fabric for exercise clothes because it is super-absorbent, comes in a huge variety of thicknesses and is easy to care for. You may want to layer your clothes or tie a sweatshirt around your waste — the air conditioning in the gym might be cold; the sun outside can get hot — even in the winter — especially when you start working up a sweat!

Old sweatpants, your husband's extra large T-shirt (ask him first!), a pair of cargo shorts? It doesn't matter! It's all 100 percent acceptable attire for working out. There is one standard rule, though: for safety reasons, you'll probably want to wear athletic sneakers, which have good support for your feet and ankles.

www.deniseaustin.com

Fitness
Self-talk and Exercise

When you work out, what messages are running through your head? How you think about exercise greatly influences how you feel about it — and how likely you are to stick with it. If your self-talk during exercise is all negative, your experience with exercise will be negative, too.

Do any of the following thoughts sound familiar?

• I don't like exercise.
  
• I'm not a natural athlete.
  
• I'll never get better at this.
  
• Everyone is looking at me.
  
• I missed a workout, so I may as well give up.
  
• I'm too tired for this.
  
• I'm never going to reach my goal.
  
• If I exercise, I'll feel exhausted afterward.

Continue reading to find out how to turn these negative thoughts into positive, motivational ones.

Read more

Break a Sweat

Yvon didn't think exercise could fit into her life before she started the 5-Factor Diet. "I wanted to lose my belly," she says, "but I was completely unmotivated to work out, because most programs looked too long and complicated to start. I found 5-Factor to be well structured and extremely easy to maintain." With our busy schedules, it's sometimes hard to set time aside for a workout, but challenge yourself to do it five days a week and you'll start dropping the pounds like Yvon! You need only 25 minutes a day. You can do it!

www.5factordiet.com

How to Avoid the Obesity Epidemic

An increasing number of Americans are becoming overweight, which can lead to many serious health problems, even premature death. Here's how to escape the epidemic.

By Lynn Yoffee

Medically reviewed by Christine Wilmsen Craig, MD

As we continue to modernize our lifestyles — riding instead of walking, working in a cubicle instead of in a field, playing iPods instead of sports — more people are becoming overweight and, worse, obese. In fact, there are so many overweight and obese people that some public health officials now call it an epidemic, particularly because of the many resulting health problems.

Obesity: A Worldwide Problem
Around the world, more than one billion adults are overweight and about 300 million of them are obese. In the United States, 66 percent of all adults are overweight and, of those, 32 percent are obese.

Obesity levels in Japan and some African nations are below 5 percent, but they’re rising. Obesity rates in China overall are not high, but in some of that country’s larger cities, rates are up 20 percent.

Childhood obesity has reached epidemic proportions, too. The number of overweight children in the United States has doubled since 1980, and for teens, it's tripled. And the problem with children is now a global issue as well.

Obesity: Why It’s Happening
Although your genes play a role in your body weight, there are other factors involved. In many places around the world, particularly the United States, we have plenty of nutrient-rich food to eat and easy access to fattening fast foods and sweets. Also, because of our modern lifestyles, we are not as active as we once were. The end result: We're eating more calories than we can burn.

Being overweight or obese can cause a whole cascade of health problems, from heart disease and diabetes to stroke and even some types of cancer. These diseases can seriously impact a person's quality of life and lead to premature death.

Obesity: How It Differs From Being Overweight
Obesity and overweight are terms used to describe a level of excess weight that's considered unhealthy for your body size. One way to determine if you are overweight or obese is to figure out your body mass index (BMI), a calculation you make by dividing your weight in kilograms by the square of your height in meters (kg/m2). Don’t worry — you don't have to do the math; you can find BMI calculators online.

Note that for adults:

• A BMI between 25 and 29.9 is considered overweight


• A BMI of 30 or higher is considered obese

When assessing teens and children, BMIs that are higher than normal weight ranges have other labels, such as "at risk of overweight" and "overweight." Also, health professionals take into account the differences in body fat between boys and girls as well as changes in body fat at different ages.

Obesity: Finding a Solution
Getting our obesity and overweight epidemic under control will involve more than just telling everyone to go on a diet. The World Health Organization says it requires an integrated approach that includes:

• Promoting healthy eating habits and encouraging exercise


• Developing public policies that promote access to healthy, low-fat, high-fiber foods


• Training healthcare professionals so that they can effectively support people who need to lose weight and help others avoid gaining weight

Here's what you can do to lose weight or avoid becoming overweight or obese:

• Eat more fruit, vegetables, nuts, and whole grains.


• Exercise, even moderately, for at least 30 minutes a day.


• Cut down your consumption of fatty and sugary foods.


• Use vegetable-based oils rather than animal-based fats.

So walk a little more, eat a little less — and do what you need to do to maintain a healthy BMI.

Learn more in the Everday Health Healthy Living Center.

Last Updated: 05/20/2009

This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.

5 Year Fitness Plan
"What is your five year plan?" This is a question that we often associate with career or business planning. It is commonly asked during job interviews. It is used often because the interviewee's response is informative. Employers want to know if you have the ability, interest, and focus to voice a plan for your future. Being able to do so indicates some intelligent forethought and the desire to reach a specific goal. Too much of the time, we are passively wandering through life. It is easy to follow the crowd, abdicating your authority to think for yourself and formulate your own dreams and goals. Read Article >>



Success Story of the Week - Veronica
This area is dedicated to weight loss success stories shared by our visitors. These are real stories from real people who have achieved real results. Each person shares their nutritional tips, exercise advice and insight about how they successfully lost weight and kept it off. Learn exactly what these people ate and what specific exercises they used to lose excess body fat and build lean muscle. We hope these stories will provide you with the motivation to make the changes that will make your life healthier and happier. See After Photos >>

How to Boost Your Self-Esteem

You can relearn how to feel good about yourself by following your depression treatment plan and taking better care of your needs.

By Krisha McCoy, MS

Medically reviewed by Pat F. Bass III, MD, MPH

Almost everyone experiences a bout of low self-esteem at some point in life. But for some, especially those suffering with depression, chronic low self-esteem can be a debilitating symptom that spirals out of control, keeping you from enjoying life and accomplishing the things you want to do.

Low Self-Esteem: How Does It Happen?

A person can create his own low self-esteem cycle, or events that occur can bring it on. The former happens when you judge yourself harshly, telling yourself that you are worthless. As for the latter, dealing with a stressful situation such as a disability or a loss of a job can make it hard to feel good about yourself. How others treat you, as well as how you get along with others, can also affect your self-esteem.

It may not always be possible to control your inner thoughts. And you often have no control over the events that unfold in your life. But if you suffer from low self-esteem, there are things you can do to boost your self-image.

Low Self-Esteem: How to Fight It

Often, traditional treatments for depression, such as medication and psychotherapy, can help. Getting into a therapy or support group is the first thing people who are depressed should do to boost their self-esteem, says Julie Walther Scheibel, a counselor at Concordia Seminary Counseling and Resource Center in St. Louis.

Besides following your doctor’s recommendations, here are other steps to consider that may improve low self-esteem:

• Get some exercise. Walther Scheibel recommends exercise for people who are dealing with low self-esteem as a symptom of depression. Making exercise a part of your regular routine can help you feel better emotionally and physically.
• Eat a healthful diet. Avoiding foods high in sugar, fat, or salt, and eating fruits, vegetables, whole grains, lean proteins, and low-fat dairy products is an important part of taking good care of yourself — the healthier you feel, the better you will feel about yourself.
• Make the time to participate in activities you enjoy. Carve out time each day to do something you really like, such as listening to music, playing a musical instrument, or working on a craft project. Enjoyable activities can make you feel better, thereby improving your low self-esteem.
• Be productive. Completing everyday tasks like cleaning your kitchen, organizing your junk drawer, getting your laundry done, or paying your bills on time will give you a sense of accomplishment.
• Stay connected socially. Even though it can sometimes be difficult just to get out of bed when you are depressed, it can help to spend time with people who are good to you and who can make you feel good about yourself.
• Practice good self-care. Shower regularly, brush your teeth, dress in nice clothes, keep your hair trimmed, and do other things that make you more confident about your physical appearance. Feeling better about how you look on the outside will leave you feeling better inside.

Depression can make it hard to find the energy and motivation to take care of yourself. But taking time to focus on you can improve your self-esteem and make you feel better all around.

Last Updated: 07/13/2009

This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.

Danielle's Daily Food & Fitness Journal

Final week of INSANITY! The past few months have been the most challenging days I've experienced since becoming a daily exerciser. Insanity is definitely for the insane fitness fan. My body will be happy to get back to some traditional training for a few weeks. My ankles, knees and hips have definitely showed their age. Yikes!

In the meantime, I'm going to start sharing my daily nutrition again. I normally have one cheat meal a week (preferably on Sundays, while watching the Patriots). For now, it's clean, clean, clean. TRY....

Danielle's food journal:

Breakfast: 2 coffee, Yoplait Light yogart, 1 tbsp. peanut butter, FiberOne whole wheat light english muffin - 400 calories.

AM Snack: 1/2c. lowfat cottage cheese, apple - 180 calories.

Lunch: steamed zuchini, mushrooms, brocolli, 60z. Baked Tilapia, 1/2 small sweet potato - 350 calories.

PM Snack: Clif Bar - 240 calories.

Dinner: baked chicken breast, steamed zuchini, mushrooms, brocolli, 1/2 small sweet potato - 350 calories.

PM Snack: Yoplait Light yogurt - 100 calories.

Danielle's Workout:

AM Cardio - 30 min. Stairclimber, while watching the news.

AM Strength - 60 min. Functional Training Workout w/ 9:00am peeps.

PM Cardio - 60 min. INSANITY - Max Plyo

PM Cardio - 15min. Cybex Arc Trainer.

Find the Strength to Stop Emotional Eating
Emotional eating can be a big problem when you're trying to lose weight. You have a sucky week (or month!), and suddenly that pint of ice cream seems like the solution to your problem, right? WRONG! That's the old you. The new, empowered, and strong you can push through tough and trying times, knowing that things can and will get better.

Stop letting your emotions sabotage your weight loss. Establish healthy patterns of behavior and invest in your physical and emotional well-being. Here's some good advice one teammate recently posted on my Message Boards in response to another teammate who was emotionally eating because she was just having "one of those days."

Find out her tips for staying on track

Jillian on Everyday Health
	Protein Shake Q: "Can I substitute a protein shake for a snack?" See Jillian's answer on Everyday Health

Keep Your Eyes on the Prize

When you're trying to stick to a diet and fitness plan, many things can get in your way: dining out with friends, going to family gatherings, work-related dinners, and parties, and a whole lot more! Challenge yourself to uphold your commitment to the 5-Factor Diet no matter where you are or whom you are with. Just remember that in the end it will be worth it! A healthier, leaner, more toned version of yourself will be sitting beside your friends — and they'll all be jealous of how terrific you look! www.5factordiet.com

Simple Steps

Walk the Pounds Off!

Do you walk the recommended 10,000 steps a day? If not, it's a great health goal to strive for! Japanese researchers were the first to set that number of steps to take a day; it is also about equal to the U.S. government's recommended 30 minutes of daily physical activity. Taking 10,000 steps burns approximately 300 calories and, over time, has been shown to reduce the risk of heart disease and help with the maintenance of a healthy weight. Does 10,000 steps sound like a lot? Don't worry! You don't have to walk all 10,000 at once — and they don't even have to come from what you normally think of as exercise. If you go grocery shopping and walk through the aisles for 45 minutes, you've walked 2,000 steps or so right there! It's easy and exciting to find new ways to rack up more steps!

Tracking your steps is easy with a simple device called a pedometer. Simple attach the pager-like piece to your waistband and let it count your steps for you. While there are expensive pedometers with lots of extra features — like a heart rate monitor and radio, you really only need an accurate one, which you can buy for about $10 to $15 at a sports or discount retail store. Research has proven that people who wear pedometers walk more. The best way to start out is just to wear your pedometer for a few days as you go about your normal activities. This will give you a starting point — the number of steps you take in a typical day. If you're pretty far from 10,000 a day — say you take about 4,000 steps a day — set your first goal lower so it's more realistic to achieve. For example, aim for 5,000 steps a day for the coming week. As you hit your goals, keep setting them a bit higher until you're getting in the recommended 10,000 a day. You'll be surprised at how many steps you can accumulate just doing your daily activities. Don't be surprised to get more and more motivated to move once you see your number of steps rise! Now, who's ready to go for a walk with me? www.deniseaustin.com

Food & Nutrition
Eating Healthfully While Traveling

When you're traveling for business or pleasure, it can be tempting to take a vacation from your eating plan. Even if your intentions are good, it can feel as if you're surrounded by nothing but fast food, junk food, and other unhealthy snacks in airports, hotels, convention centers, and tourist areas.

But wait — it's possible to travel and still eat well. Read on to find out how. Read more

7 Signs of a Bad Body Image

How often do you find yourself thinking, "I hate my thighs," or "My stomach is gross!" With unrealistic, unachievable images of perfect people surrounding us at every turn, it's no wonder that many women have issues with their bodies. Visit our partner, Psych Central, to learn about the signs of a body-image problem — and how to overcome it.

Type 2 Diabetes: Are You at Risk?

Early diagnosis of type 2 or its precursor, prediabetes, can help you get the right treatment and avoid more serious problems in the future. Take a quiz to find out if you have symptoms of type 2 diabetes.

Help a Smoker Quit

Do you know someone who is having a hard time kicking the habit? Point them to our Stop Smoking Center — it's filled with valuable medical information and helpful expert advice. Visit the Stop Smoking Center now!

Check the Health of Your Heart

Are you experiencing chest pain, rapid heart rate, or any other troubling symptoms? Try our interactive Symptom Checker and find out if you need a doctor's care. Start the Symptom Checker now.

Do You Know Your Cholesterol Levels?

When your doctor orders a blood test to check your cholesterol, you'll get results that include a total (serum) blood cholesterol level, an HDL level, and an LDL level. Learn how to sort out what all these levels mean.

Exercise Away Your High Cholesterol

If you're overweight and have high cholesterol, you can bring down both your weight and your cholesterol by getting plenty of effective, challenging cardio exercise. Give these exercises a try.

Foods That Fight Prediabetes and Diabetes

There are many ways to help prevent the onset of prediabetes and diabetes. Making healthy lifestyle changes, including losing weight and getting regular exercise, is a great place to start. The good news is that weight loss and other healthy lifestyle changes have been found to be more effective than medications for reversing prediabetes. So if you're following the South Beach Diet, you're taking the right steps.

Learn more about the best food choices that help prevent prediabetes and diabetes.

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How Not to Have a Heart Attack

A study presented at the American College of Cardiology meeting and published online in the New England Journal of Medicine has raised questions about whether the majority of people treated with a popular invasive procedure to reduce chest pain actually need the surgery. This study is turning up the spotlight on noninvasive prevention rather than surgical intervention.

Learn more from Dr. Agatston.

SouthBeachDiet.com is part of the Everyday Health Network.

Energize Your Fitness Routine!

For nearly two decades, world-renowned fitness expert Gilad Janklowicz has taught viewers how to tone and shape-up with his challenging and innovative routines. This year, FitTV showcases Gilad's popular workouts in a whole new series targeted to both men and women.

Gilad guides viewers through an invigorating routine that's challenging yet easy to follow. With the natural beauty of the Hawaiian Islands as a backdrop, Gilad and friends demonstrate how the latest techniques and tools can energize every fitness routine. Gilad weaves the best of strength training, circuit training, cardio bursts, kickboxing and martial arts into a one-of-a-kind routine set to original music.

Video Demos
Let Gilad guide you through strength-training and cardio exercises.

Telling It Like It Is
Listen, getting in shape is all about setting goals. Losing weight, building muscle, and getting rid of the unhealthy eating habits take guts and perseverance. You're dealing with something big here. When you decide what you want, make it specific and concrete. For example, don't just say that you want to lose weight. Ask yourself some questions: How much weight? And is weight really the most important thing? Or is it more important that you climb your front steps with ease or lower your body-fat ratio? Think hard about what you want, and use your journal to keep track. Find out how to achieve your goals

Jillian on Everyday Health
	Can I Say Goodbye to Cellulite? Q: "Is there anything I can do to get rid of cellulite?" See Jillian's answer on Everyday Health

Eat Right on the Go

Some people make excuses as to why they can't eat healthy snacks during the day. Maybe there's no kitchen at the office or they think they're too busy to prepare these between-meal stopovers. It is a challenge to adjust your eating habits, but there's an easy solution: ready-to-drink shakes. Not only do they have a great mixture of proteins, carbs, and healthy fats — as well as the right number of calories — to get you through the day, but they're also packed with vitamins and minerals. The only thing they're missing is fiber, so be sure to have a piece of fruit or some veggies with them. It's super-easy to throw a shake and an apple into your workbag in the morning, so no more excuses for skipping meals or snacks! www.5factordiet.com

Fitness Flash

Get Clean — and Lean!

Could your house or apartment use a good cleaning? Got a basement or spare room thats packed full of who-knows-what? Well, roll up your sleeves and get to it! Here's why: Housework — like vacuuming, sweeping, lifting boxes, and gardening — is actually an effective calorie burner! Depending on the types of task, you can burn up to 400 calories an hour simply by accomplishing household tasks that need to get done anyway. By mowing the lawn, for example, you can burn up to 300 calories per hour; by sweeping, you can hit up to 250 calories per hour.

Set aside a time to tackle a project around your living space that needs doing — maybe a closet needs organizing or you can finally get around to hanging that new shelf — and work away until you finish. Just like that, you've completed your workout for the day and your home looks and feels more organized! You can't beat that!

www.deniseaustin.com

Fitness
Six Exercise Myths

Chances are you've heard all kinds of advice when it comes to working out. But are these maxims fact — or fiction? Don't believe these common workout whoppers:

Myth #1: Exercise should hurt. Whether you've been told "No pain, no gain," or that you should "feel the burn," the reality is that exercise doesn't have to be painful to be effective. In fact, pushing yourself too hard, too fast will most likely lead to an injury — not a fit physique!

Keep reading — we'll set the record straight on five more fitness falsehoods. Read more

Change for a Lifetime
Building Your Network for Success

While much of the work to make your weight-loss program succeed is up to you, finding proper support can certainly improve your chances for success. Think about the following descriptions, and then for each one, name one or more people in your life who could play that role in your "support network":

• The Listener and Guide: Someone who will listen when you need it and can give advice when appropriate without being judgmental.
  
• The Kindred Spirit: Someone who is "on the same wavelength" as you and shares experiences similar to your own.

There many helpful roles that the people in your life can play — keep reading to learn about more.

Read more

Weekend Splurging Done Right

Do you drop your healthy eating habits once Friday night arrives? Learn how to maintain your weight seven days a week. Get smart strategies and have a healthy weekend.

Can Alcohol Derail Your Diet?

With a little moderation and a few simple tricks, you can enjoy alcohol without adding too many calories. Get the facts about the calories in alcohol.

5 Heart-Healthy Diet Tips for the Whole Family

Diet plays a huge role in boosting your family's heart health. But can you please their taste buds in the process? Some simple tweaks can go a long way toward keeping everyone happy and healthy. Make a difference today with these simple switches.

13 Powerful Superfoods

Eating fish can help cut the risk of heart disease — but that's only one of the foods that should be in your grocery cart on a regular basis. Find out what other good-for-you foods you should be eating. Check out our featured recipes.

Exercise Your Way to a Healthy Heart

Aerobic exercise not only helps you lose weight (and keep it off for the long haul), but it also makes your heart stronger. Dr. Arthur Agatston, author of the bestselling South Beach Diet Supercharged and South Beach Heart Health Revolution, recommends a minimum of 20 minutes of interval walking (during which you alternate periods of fast walking with periods of slower recovery walking) every other day.

Get guidelines on how to do interval-walking indoors.

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What Your Waistline Says About Your Heart

There is an important medical condition so obvious that I can diagnose it without performing a single diagnostic test. I can spot it the instant a patient walks into my office. It's so common that I see it everywhere — at malls, in restaurants, on the golf course, and strolling down the street. It has reached epidemic proportions in the United States. I'm sure you've seen it, too, among your family and friends, and maybe when you look in the mirror.

Learn more from Dr. Agatston.

SouthBeachDiet.com is part of the Everyday Health Network.

Fabulous Fall Foods: Sweet Potatoes

Sweet potatoes have recently become the rising star in the world of superfoods. From baked to mashed, you can enjoy this starchy vegetable starting on Phase 2 of the South Beach Diet. It's rich in beta-carotene and vitamin C, both powerful antioxidants that work to prevent and possibly reverse the cell damage caused by free radicals. Sweet potatoes are at their peak abundance from September through December, but you can find them at your local supermarket year-round.

Get more tips and a baked sweet potato fries recipe.