If you've ever found yourself not just wanting but needing a gooey slice of pizza, you know what it's like to crave food. Understanding what's behind your cravings or how to stop yourself from repeatedly overdoing it, however, is a little more difficult.

"If you're able to manage a craving," says Roger A. Clemens, a spokesman for the Institute of Food Technologists who has 30 years of experience with food and public health, "you should win a Nobel Prize."

It's long been thought that cravings arise from a nutritional deficit. But people crave salty foods such as potato chips all the time, and few are salt-deficient. In fact, the National Institutes of Health estimates that Americans currently eat one and a half to two times the amount of sodium per day recommended by U.S. Dietary Guidelines.

So where else do cravings come from?

Researchers are still working on that answer, but it appears cravings may develop after we eat a combination of fats, carbohydrates, sugar, flavor and texture that's pleasurable. In a study in which participants were given chocolate and a capsule containing all of the ingredients of chocolate, only the chocolate satisfied people's cravings. It's natural to want to replicate that experience or high.

Along those lines, a 2004 brain-imaging study by the Philadelphia-based Monell Chemical Senses Center and the University of Pennsylvania School of Medicine showed that food cravings activated three regions of the brain: the hippocampus, insula and caudate, three areas also reported to be involved in drug cravings.

Marcia Pelchat, a food psychologist with Monell, says the mechanism behind a food craving likely evolved to make people take care of themselves and motivate them to get food. That might explain why people tend to crave high-calorie foods. They're trying to meet their bodies' needs, even though few people today are in need of so many calories.

Another popular theory is that cravings are hormonal. According to her research, Pelchat says nearly all college-aged women experience cravings, compared to about 70 percent of young men and women over 65, and 65 percent of men over 65. As they age, women also tend to crave fewer sweets, but research has not established that hormonal changes are the cause, Pelchat says.

Diet don'ts
If your cravings are out of control and you want to do something about them, think twice before taking action. Dieting, ironically, can make a food craving even worse. Pelchat's research has shown that going on a monotonous diet — think all-protein or all-juice — increases the likelihood of cravings.

Restricting yourself to certain kinds of foods, bland foods or even foods you don't like triggers the hedonic appetite, says Mary Boggiano, a psychologist and associate professor with the University of Alabama at Birmingham. As a result, the brain causes us to crave what we like, especially if, like most Americans, you are used to enjoying a variety of foods.

A history of dieting and a high stress level may make a person even more sensitive to a craving, causing them to overeat once they get a bite of what they've been longing for, Boggiano says. Ultimately, the key to successfully cutting back is to maintain variety.

"If you look at the most effective diets, they don't leave anything out," she says.

Turning the tables
Researchers are currently looking into whether it's possible for people to learn to crave foods they don't like, which could someday help junk-food lovers stomach healthy foods.

In the meantime, experts say there are a few methods for controlling cravings that are worth a try.

A Flinders University study, published in the June 2007 issue of the Journal of Psychology: Applied showed that visual and olfactory distractions were more effective than auditory ones in reducing people's food cravings. In other words, rather than just trying not to think about ice cream, try actively thinking of, watching or smelling something else.

Other tricks include keeping what you crave off the counter or completely out of the house. You may still think of the food, but you won't come across it accidentally in the pantry, and it'll be harder to access it. Likewise, if you know driving past the doughnut shop on the way to work will set you off, change your route. If you're always binging in front of the refrigerator, try eating somewhere else in the house or consider a redesign.

"Minimizing your food cues by maybe redecorating the kitchen or moving the fridge are not totally crazy ideas," Pelchat says.

If nothing seems to work, you might as well indulge — a little.

"I have the best piece of chocolate I can get at the end of a meal," says Barbara Rolls, professor of nutritional science at Penn State and author of "The Volumetrics Eating Plan." "It signals to me that I've finished eating. Some days I have more than one piece, but generally that's it. I end up eating less and I feel satisfied."

Seven secrets to avoiding fitness failure

Posted: Tuesday, July 24, 2007 5:35 PM
Categories: Motivation, Jay Blahnik

By Jay Blahnik

Have you ever met someone who is ALWAYS consistent with his or her exercise program? Or someone who has had lifelong success sticking with a fitness plan? Ever wondered what their secret is?

Well, every person I have met or trained who has an extremely high level of consistency in their training almost always follows one or more of these seven simple strategies:

1. Smart, consistent scheduling – Keeping a regular workout schedule that fits into your life makes it easier to stick to your program. Instead of just “finding time each day” to work out, you should already know the exact time, and don’t change it unless absolutely necessary.  

2. Proper pacing and progression – Pacing yourself, listening to your body and not overdoing it help ensure you don’t get too tired or injured, and this makes it easier to stay consistent. When you add a new activity, exercise or sport to your routine, take time for your body to adapt before you push yourself 100 percent.

3. Shorter workouts when necessary – Even if you are consistent, life has a way of throwing curve balls into your schedule, and you may not always have the amount of time you had planned to work out.  However, even a little exercise is better than no exercise, and a shorter workout now and again is better than skipping your workout altogether. 

4. Well-timed workout “vacations” – To avoid burnout, it is important every now and again to take workout “vacations” – one day, two days … maybe even a week where you don’t work out, giving your body a break from your usual routine. Not only will this give your body a little rest, it will also help keep you engaged and interested in your workout routine.

5. New adventure workouts – Trying a new activity, sport or challenge can be a great way to keep your training interesting and fun. Rock climbing, hiking, water skiing, yoga, surfing, Pilates … anything new or unfamiliar will help your body get past plateaus, reduce boredom and put a jolt of excitement into your regular workout routine.

6. Strength AND flexibility training – Fitness fanatics tend to be “cardio junkies” and spend most of their workout time challenging their heart and lungs. However, a well-rounded workout program should also include strength-training and stretching. In fact, including strength-training and stretching in your exercise routine helps increase your odds of consistency by reducing your risk of injury. You also improve your opportunity to achieve results and help keep your body balanced.

7. Workout buddies – The single best way to boost your workout consistency is to find someone to work out with you. A fitness buddy can help keep you motivated, ensure you show up for your training sessions and make your workouts engaging.  Even if you can’t exercise with a buddy all the time, meeting him or her at least once a week is a great way to check in and keep each other accountable. 

Remember, you don’t need to incorporate ALL of these tips. Just try the ones that appeal you. (Survey: How consistent are your workouts?)

Sticking to a consistent workout program is difficult for everyone. However, these tips can make it easier and more fun, and put you on the road to lifelong success! 

NEW YORK - People who take steps to maintain the health of their heart and blood vessels may be protecting their brains too, a new study from UK researchers suggests.

Elderly people with cardiovascular disease showed sharper declines in cognitive function over a four-year period than their peers with healthy hearts, Dr. Snorri Bjorn Rafnsson of the University of Edinburgh and colleagues found.

While there is currently no way to prevent Alzheimer's disease, it may be possible to ward off so-called vascular dementia, another leading cause of mental impairment in aging people. As Rafnsson told Reuters Health, the findings offer "some kind of hope that this type of problem can be controlled and contained in an ever-growing population."

Doctors have typically thought of vascular dementia as a consequence of suffering multiple strokes, but evidence is mounting that other types of cardiovascular disease may also take their toll on cognitive function, Rafnsson and his colleagues note in the journal Psychosomatic Medicine.

Significantly greater decline
To better understand the relationship between various types of heart and blood vessel disease and mental function, the researchers followed 452 elderly individuals for four years, over a third of whom had at least one type of cardiovascular disease — such as angina, stroke or intermittent claudication, or reduced blood flow in the legs due to hardening of the arteries.

Individuals who had suffered a stroke during the follow-up period had a significantly greater decline in verbal memory performance than those who had not, while people with peripheral artery disease — meaning blood vessel disease in regions other than the heart or brain — also showed steeper-than-average drops in cognitive function. The results held true even after the researchers accounted for other factors related to both heart disease and mental function, such as depression.

It's likely, Rafnsson said in an interview, that the factors that are contributing to atherosclerosis are also involved in mental decline. Reductions in blood flow due to atherosclerosis in the blood vessels feeding the brain — as well as those within the brain itself — may be gradually eroding cognitive function.

Doctors should monitor patients with cardiovascular disease for cognitive decline, he added, while any therapies that can help "contain the progress of atherosclerosis" — for example, statins for high cholesterol — are likely to help prevent mental decline as well.

"Anything that leads to better cardiovascular health, more favorable levels of cardiovascular risk factors, blood pressure, cholesterol, not to smoke — these are all likely to impact the brain, the blood flow to the brain, arterial function, and eventually cognitive function."

Post for Friday July 20 .. I'm off at camp, but I've posted a week's worth all at once before I left!! Have a great week!

30 Days of Walking Tips

If there's a single "perfect exercise," it's walking, says Susan Johnson, EdD, who has helped thousands of people walk their way to good health as director of education for The Cooper Institute in Dallas and author of their Walking Handbook.

"Walking is easy, convenient, and inexpensive-all you need is a good pair of shoes," she notes. "Nearly anybody can do it at any skill level-from Grandma to the kids. You can do it almost anywhere, anytime. Plus, it has the lowest dropout rate and injury rate of all exercise programs."

And for you exercise dropouts, it doesn't take much. "Just 30 minutes a day can reduce your risk of dying prematurely and of developing numerous chronic diseases," says Dr. Johnson. "And it will help control your weight, build and maintain healthy bones, muscles, and joints, reduce your risk of falls, and boost your mood."

So step out on the right foot with this 30-day plan to walk your way to health. Try a tip a day to build walking into your life.

Prevention's 30 Perfect Steps

1. Make the commitment. Sign and post this contract in a prominent place: I, _______________, have decided to begin a walking program and stick with it!
2. Buy shoes! Get a pair of comfortable walking shoes, being sure to allow 1/2 inch (or the width of your index finger) between the end of your longest toe and the end of the shoe.
3. Adopt a "bottoms-up" mentality. Always look for ways to add steps into your day. Use the bathroom on another floor, and climb stairs to get there. Recharge a sluggish brain by going on a quick "walk-about" during a work break.
4. Build some extra hoof time into your day. Park in the farthest lot, or get off your bus or train a stop early, and walk the rest of the way.
5. Buddy up. Enlist a friend or family member to walk with you, and start out slowly-with as little as 5 minutes daily. Add 5 more minutes each week.
6. Check foot form. Be sure you land on your heel, roll your foot from heel to toe, then push off forcefully with your toes.
7. Reward yourself for a week of walking with a relaxing footbath and massage. Some of our favorites are The Natural Bath Shop's spearmint foot soak and foot lotion and Dr. Scholl's Pedicure Essentials Foot Bath Salts and Peppermint Foot & Leg Lotion.
8. Start at the end. Reverse your usual walking route, beginning where you usually end.
9. Shop aerobically. Walk a brisk lap or two around the market or mall before beginning to shop.
10. Talk yourself into it. Have a daily, positive walking affirmation to repeat to yourself, such as "Walking makes me look and feel great" or "Walking helps me think creatively."
11. Turn downtime into uptime. Take a 2-minute walk during TV commercials, while your computer is booting up, or when waiting for the copy machine. Fifteen 2-minute walks per day add up to fulfill the surgeon general's exercise prescription!
12. Faster, faster. Take quicker not longer steps, letting your stride length come naturally. Remember, you'll burn more calories as you increase your walking speed.
13. Consider it your patriotic duty to walk today. If the more than 88 million inactive Americans started taking a daily walk, the country would save more than $76 billion per year in medical costs.
14. Celebrate 2 weeks of walking by finding an interesting, new place to walk. Get ideas from a local walking club, your city's department of parks and recreation, or the proprietors of a good athletic shoe store.
15. Stretch it out. Warm up first by walking slowly for about 5 minutes. Then spend about 5 minutes stretching at the end of your walk.
16. Save some bucks. Your walks can boost your bank account as well as your health. On average, inactive Americans spend approximately $330 a year more on health care expenses than their more active counterparts.
17. Swing 'em, don't wing 'em. For a speed boost, bend your elbows to 90 degrees, and let your hands swing in an arc from your waistband to chest height. Pump your arms up and down; don't "chicken wing" them across your body.
18. Do an "out-back." Walk out your door for 15 minutes (or 5, 10, 20, etc.), then turn around, and walk back.
19. Bet your life. Make a friendly wager with someone or yourself that you'll meet your walking goals. If you fail, vow to send money to an organization you dislike.
20. Let a dog dog your steps. Dogs are enthusiastic walking partners, though they do like to stop at every bush. If you don't have a dog, borrow the neighbor's.
21. After 3 weeks of walking, congratulate yourself with a treat, such as a pedicure or a massage from a professional.
22. Walk, don't wait. Whenever you have to wait-for a restaurant table, doctor's appointment, child's music lesson, or soccer practice-don't just sit there, walk! (Let the receptionist know you'll be circling the block, checking in at each lap.)
23. Try some "phone-y" moves. Take your cell phone so you can do aerobic phoning by walking as you talk.
24. Take to the hills. For a more strenuous workout-and greater calorie burn-walk some hills. Even a moderate grade can significantly boost your energy expenditure.
25. Walk out a problem. Stuck for an idea? Pondering over a predicament? Get your creativity flowing with a brainstorming walk-be sure to bring along a pencil and paper, or even better, a mini-tape recorder!
26. Shine your headlights. Counter the tendency to have round-shouldered posture by imagining there's a headlight in your breastbone: Shine it forward, not down on the ground, and look to the horizon.
27. Count on it. A good goal is to take 130 steps per minute, which is a walking pace of about 4 mph terrific for a cardiorespiratory workout. It takes roughly 2,000 steps to walk a mile. Use a pedometer to count your steps you'll be surprised how quickly they add up!
28. Commemorate finishing your fourth week of walking by having a walking date with a loved one or good friend-or go dancing instead! Treat yourself to a movie or dinner afterward.
29. Add a little travelin' music. Or hear a book. Take your MP3 player to accompany your walk with music, news, or podcasts. If you're outdoors, be careful to keep one ear free to hear sounds around you.
30. Take a grateful walk. Stop the negative self-talk, and instead, dedicate today's walk to being thankful. Instead of thinking "my thighs are too big," be grateful for the strong, healthy thighs that support your walk.

Don't Stop Now

If you've walked most every day this month, you're well on your way to making it a habit. To stay motivated, pick a goal to strive for, such as walking a 5-K or 10-K charity race or taking a walking vacation in an exciting locale.

Quick Tip: For more great walking tips and motivation, join our online walking community at www.prevention.com/walking.

Obesity is far less common in France than in the United States, and some researchers contend that the relatively small French portions is a key reason. Some Americans might assume they will feel deprived with smaller portions, but cross-cultural studies suggest that we might find portion control surprisingly easy if we adopted some of the French eating customs and philosophies.

The contrast in obesity between France and the United States is dramatic: 32 percent of American adults are obese compared to 11 percent of French adults. The French are more physically active than Americans, which may account for part of this weight difference, but smaller portions in France also lead to lower calorie consumption.

Studies at Penn State University and Cornell University have demonstrated repeatedly that when we are served larger portions, we eat more. Paul Rozin, a psychologist at the University of Pennsylvania, has completed several preliminary studies comparing portion sizes in Paris and Philadelphia. Rozin and colleagues set up comparisons of restaurants in Paris and Philadelphia, matching the restaurants by location, price and type of food. The restaurants compared were either the same chain or parallel types, including fast food, Chinese, pizza, bistros and ice cream. Researchers weighed portions of similar foods served in each restaurant. In 10 out of 11 restaurants, French portions were smaller than Philadelphia portions by an average of 25 percent.

To compare the size of portions served at homes in the United States and France, Rozin matched the popular U.S. cookbook, Joy of Cooking, with a similar French cookbook. Portion size of recipes overall was 25 percent larger in the U.S. cookbook with portions of meat dishes 53 percent larger. Only vegetable portions were smaller (by 24 percent) in the American cookbook compared to its French counterpart.

One reason smaller portions seem to satisfy the French may be that despite eating less food, they spend more time eating it. In McDonald’s fast food restaurants, Rozin documented the French average lunchtime stay at 22.2 minutes compared to the U.S. McDonald’s stay at 14.4 minutes. A 2005 study found that although the French dinner time has decreased in recent years, it now averages about 40 minutes. For many Americans this may be surprisingly long.

French Lessons

Even if we are not ready to linger quite so long over meals, we can take lessons from French eating habits.

First, we could begin by serving less food in order to eat less. Research shows that when we are served less food, we do not leave the table hungry. In Penn State studies, researchers served participants 25 percent smaller portions than they ate at other times. The participants reported they were just as satisfied with the smaller portions as the larger-sized meals.

Second, we should try to extend the duration of the meal by serving food in several courses. The traditional French style of eating divides both lunch and dinner into several courses. This practice stretches mealtime, makes less food seem like more and gives the body time to achieve satiation. Some researchers suggest that eating slowly will help us better taste and savor food, creating more pleasure regardless of how much is eaten.

Try simply serving salad separately from the rest of the meal or offering fruit after a meal instead of more portions of meat. When eating out, realize that all-you-can eat buffets – unheard of in Paris – may lead to excessive portions. Try ordering a healthy appetizer plus a soup or salad. If you are served large portions you can pack some away immediately in a take home box to reduce the chance you will absent-mindedly eat more than you intend.

5 Food Fixes for Flat Abs

You can't down 3,000 calories a day and expect to lose your belly, but calories aren't the entire story.

Certain foods seem to pack pounds on the midsection: Last fall, experts from the ongoing Framingham Nutrition Studies reported that women who ate almost 400 fewer daily calories but chose the least nutritious foods had a 2 ½ times higher risk of abdominal obesity than those who ate that much more but made better choices.

They also had dramatically higher risk of such serious health issues as type 2 diabetes and heart attacks, says Barbara Millen, DPH, the study's director of nutritional research. You don't have to "diet": Just fold these strategies into your life and watch ab flab pare down.

1. Eat fruits and vegetables

Especially orange ones. Women trimmed their waists by replacing refined grains like white bread and simple or added sugar with carbs from fruits and vegetables, according to the latest review from Copenhagen University Hospital.

Besides packing in the fiber, which keeps you feeling full longer, researchers suspect it's the rich antioxidants, such as vitamin C and beta-carotene, that ward off ab fat. Carrots, cantaloupe, squash, and peaches are great sources of beta-carotene, while oranges, berries, and kiwi provide a good dose of C. To keep calories down, pick veggies, like bell peppers, before fruits, and choose fruits over juice.

2. Get more selenium

This cancer-fighting mineral is also linked to lower rates of abdominal obesity, according to a survey of more than 8,000 Americans. People with low blood levels of selenium and other antioxidants had bigger waistlines than those with higher levels.

Selenium is found in many foods, but it can be hard to know if you're getting the recommended 55 mcg a day because amounts vary based on the soil in which food is grown and the feed livestock consume. To meet your requirement, try a supplement or eat a varied diet. Also, opt for foods grown in different areas: such as grains from the Midwest, Vermont cheeses, and nuts from California.

3. Add some protein

Eating more protein keeps you full and boosts energy, which leads to overall weight loss and for those over 40 reduced ab fat in particular, according to findings from Skidmore College and Copenhagen University Hospital.

But studies show that eating high amounts of protein may stress the kidneys as they work to eliminate the excess, which can also cause calcium loss. Aim to get 25% of your calories from protein (if you eat 2,000 calories a day, that's 500 from protein). Just make lean choices such as low-fat yogurt, fat-free milk, fish, and poultry. Nuts are another great source but can be high in calories: Have just five 1-ounce servings a week (an ounce is about 24 almonds, 18 cashews, or 35 peanuts).

4. Drink a glass of wine a day

Don't start drinking wine just to fight ab fat, but if you enjoy a glass with dinner, it's a great benefit. Some studies even suggest that light to moderate drinking protects against female midsection weight gain, compared with teetotaling. Based on a review of data collected by the National Center for Health Statistics, one 4-ounce glass of red or white wine most days a week (up to 20 a month) seems to be best.

More, however, is not better. That extra glass of wine or even just one cocktail adds inches, found the Copenhagen study, while other research implicates beer in the proverbial "beer belly."

5. Eat the right fats

Research from Spain shows it's easier to stay slim eating monounsaturated fats (such as olive oil) and omega-3s (found mostly in fish but also in flaxseed and walnut oils and tofu), while omega-6 fats (prevalent in cereals, corn oil, baked goods, and eggs) caused ab fat to pile on.

Fats that should be eliminated completely: trans fats, which have no nutritional value and are mostly found in calorie-dense baked goods and chips. In a Wake Forest University study, monkeys eating a typical American diet for 6 years gained the human equivalent of 10 pounds more when the fat they ate was all trans fat, compared with those eating monounsaturated fat. Worse, "30% more fat was added in the abdominal region, and they had early signs of diabetes," says researcher Kylie Kavanagh, DVM.

25 Best New Power Foods

Every year more than 10,000 new products squeeze their way onto already crowded supermarket shelves. Some promise to help you lose weight, others tout disease-fighting ingredients, most claim convenience, and all compete for your attention.

To help you choose the best of the newest health foods, we combed the aisles, read the labels, tasted, and tested to find these our top 25 favorites. Ladies and gentlemen, start your carts...

High-Fiber Bread, Pasta & Cereal

Whole grains can help protect your heart and trim your waist, yet many women fall short of getting the recommended 22 to 25 g of fiber a day. These foods loaded with at least 3 g per serving get you well on your way.

1. Oroweat Whole Grain & Oat Bread

The best thing about this sliced bread? It's made with CoroWise plant sterols, a concentrated natural plant extract that clinical studies suggest may help lower the bad cholesterol in your blood by 8 to 15%. Adding three slices a day to a low-fat, low-cholesterol diet is one easy way to help reduce heart disease risk. Per slice 90 cal, 1 g fat, 180 mg sodium

2. Buitoni Whole Wheat Four Cheese Ravioli

The wheat is 100% whole durum, which is particularly high in protein; the cheeses are Parmesan, Romano, ricotta, and mozzarella; and after only a few minutes in boiling water, this mouthwatering combo offers a particularly filling 5 g of fiber and 15 g of protein. Per serving 320 cal, 11 g fat, 700 mg sodium

3. Kellogg's All-Bran Crackers

You get 18 bite-size baked crackers, no trans fats, and 5 g of fiber in one serving. These crackers are available in tasty Multi-Grain and Garlic-Herb flavors. Per serving up to 130 cal, 6 g fat, up to 330 mg sodium

4. Lundberg's RiceXpress

Organic brown rice available in the following gluten-free flavors: Classic Beef, Santa Fe Grill, and Chicken Herb. All you need for this side dish is 1 minute and your microwave. Per serving up to 260 cal, up to 4.5 g fat, up to 670 mg sodium

5. Quaker Instant Oatmeal Take Heart

One bowl contains antioxidant vitamins E and C (to protect your cells and arteries), potassium (to help keep your blood pressure in check), and an omega-3 fatty acid (for a heart and brain boost). Per serving 160 cal, 2.5 g fat, up to 110 mg sodium

6. Kashi Vive Probiotic Digestive Wellness Cereal

Add 12 g of fiber and a hint of belly-soothing ginger to the 1 billion good-for-you bacteria in each serving and you have a breakfast cereal formulated to protect your heart and strengthen your digestive system. (It's also an excellent source of calcium and vitamin D.) Per serving 170 cal, 2.5 g fat, 100 mg sodium.

Enjoy a healthy snack between small meals to keep your stomach feeling full and metabolism revved all day long. With 200 calories or less per serving, these are perfect noshing options.

7. Gnu Bars

Banana Walnut, Cinnamon Raisin, Orange Cranberry, or Chocolate Brownie: Each is made with whole wheat flour, oats, wheat bran, and flax a combination that offers 12 g of fiber, about half your daily recommended total. Per serving up to 140 cal, 3 g fat, up to 55 mg sodium

8. Corazonas Tortilla Chips

Made with oats and fortified with cholesterol-lowering plant sterols, these trans-free chips are good for your heart and great for your tastebuds. Try the Original flavor with your favorite dip, or for a little kick, sample the Salsa Picante or Jalapeño Jack. Per serving 140 cal, 7 g fat, up to 115 mg sodium

9. ZenSoy Pudding

You won't find common allergens such as gluten, eggs, casein, peanuts, and MSG in these 100% organic and vegan snack cups. What you will find is more flavor: Banana, Chocolate, Vanilla, and Chocolate/Vanilla Swirl. Per serving up to 130 cal, 1 g fat, 75 mg sodium

10. Kashi TLC All-Natural Chewy Cookies

Sink your sweet tooth into an Oatmeal Dark Chocolate, Happy Trail Mix, or Oatmeal Raisin Flax-flavored cookie each is made with seven whole grains and offers a delicious blend of nuts, sunflower seeds, and berries. Per cookie 130 cal, 5 g fat, up to 80 mg sodium

11. Figamajigs

These orange and yellow chocolate-covered fig pieces with an oh-so-fun name are high in antioxidants and a good source of fiber the perfect little pop-in-your-mouth treat. Per single-serving bag 150 cal, 2.5 g fat, 10 mg sodium

12. Smart Balance Omega Peanut Butter

What makes this stand out from other peanut butters: It has no trans fat, and each serving supplies 1,000 mg of omega-3s. Per serving 200 cal, 17 g fat, 110 mg sodium

13. Sunsweet Ones California Prunes

Now individually wrapped for easy, nonsticky snacking, each pitted prune (which is actually a dried plum) offers almost a gram of fiber and, ounce for ounce, more disease-fighting antioxidants than even the most potent blueberries. Per serving 100 cal, 0 g fat, 5 mg sodium

New Calcium Boosters

Three servings of milk a day help build strong bones; these dairy-case products go further, keeping your gut healthy and waist trim, too.

14. Dannon DanActive Immunity

Probiotics that promise to ease digestion and boost immunity are one of the hottest food trends this year. This tasty dairy drink which is available in five flavors is an easy way to down more than 10 billion live bacterial cultures. Per serving 90 cal, 1.5 g fat, up to 45 mg sodium

15. Breakstone's and Knudsen LiveActive Cottage Cheese

Get the same benefits of probiotic yogurt without the yogurt. This is the first cottage cheese product to contain inulin a prebiotic soluble fiber that serves as a food source for the good bacteria in your digestive system and helps relieve bloating, gas, and irritability. Some studies have shown that inulin may also help your body absorb calcium better. Per serving 90 cal, 2 g fat, 380 mg sodium

16. LightFull Satiety Smoothie

The 5 to 6 g of fiber and 6 g of protein in this thick and tasty drink will keep you feeling fuller longer and for so few calories. (Available in four flavors.) Per serving up to 100 cal, up to 1 g fat, up to 240 mg sodium.

Fruits & Veggies Made Easy

All the nutrients you want from fresh produce minus the scrubbing, peeling, chopping, slicing, dicing, and cooking.

17. E4B 100% Fruit Puree

Made with no additives or preservatives, you can eat it right out of the package or use it to make smoothies and sorbets. Available in five flavors: Mango, Kiwi, Blueberry Raspberry, Strawberry Banana, and surprising Pear Caramel. Per serving 70 cal, 0 g fat, up to 15 mg sodium

18. Melissa's Peeled Baby Red Beets

A big thanks to Melissa's for taking the time and mess out of making these low-cal, fat-free veggies. An excellent source of cell-boosting vitamin B, the ruby reds are prepped, steamed, and vacuum-sealed ready to slice and toss in a salad or nuke and serve as a nutrient-rich side dish. Per serving 40 cal, 0 g fat, 30 mg sodium

19. Pacifica Culinaria Avocado Oil

Plain or infused with flavor, this all-natural avocado oil is rich in monounsaturated fat and vitamin E, low in saturated fat, and provides the perfect blend for both dressings and high-temperature grilling and sautéing. Per serving 120 cal, 14 g fat, 0 mg sodium

Healthy Dinners In Minutes

Some ready-made meals are loaded with fat and calories; others, like the ones below, are just as quick, just as tasty, but so much better for you.

20. Laura's Lean Beef Pot Roast Au Jus

This low-fat refrigerated entrée puts a tender, ultralean roast on the table in as little as 5 minutes. (Bonus: It's made with beef that was raised without the use of antibiotics or growth hormones.) Per serving 110 cal, 4 g fat, 380 mg sodium

21. Seeds of Change Spicy Yucatan Frijoles & Vegetables

A flavorful and supercolorful blend of smoked tofu, poblano chiles, roasted corn, brown rice, and black beans this frozen meal is light on saturated fat (only 0.5 g) but loaded with 10 g of fiber and 14 g of protein. Per serving 340 cal, 5 g fat, 680 mg sodium

22. Kashi Southwest Style Chicken

Grilled chicken marinated in lime juice, olive oil, and cumin over seven-grain rice, fire-roasted onions and corn, and green and red bell peppers get you one delicious frozen dinner with 6 g of fiber. Per serving 240 cal, 5 g fat, 680 mg sodium

Good-For-You Beverages

Soda is the number one source of added sugars in the United States. Can it for these healthier thirst quenchers.

23. Luna Elixir

All-natural, portable, and available in four exotic fruit flavors, just add water to these powdered drink mixes to sip on 15 essential vitamins and minerals, including calcium, iron, and energizing B vitamins. Per serving 50 cal, 0 g fat, 30 mg sodium

24. Hint

Pure water with a hint (get it?) of natural flavors, including Cucumber, Peppermint, Raspberry-Lime, and Pear. No sugar, no calories, no boredom! Per serving 0 cal, 0 g fat, 0 mg sodium

25. Redbridge Beer

This rich, full-bodied brew is the first lager made with sorghum, a safe grain for people allergic to wheat or barley. Good news for those who follow a wheat- or gluten-free diet and the more than 2 million Americans with celiac disease who now have suds they can sip, too. Per serving 174 cal, 0 g fat, 0 mg sodium.

eDiets Contributor

15 surefire ways to lose weight

Shane Idleman

Shane Idleman, author of What Works When Diets Don't, shares some tips to keep you on track with weight loss.

1. When you begin to exercise, expect to hit a wall from time to time within the first five to 10 minutes. You may feel like quitting, but don't. Many times your energy level will dramatically improve within a few minutes and you'll finish your workout with energy to spare.

2. The busier you stay throughout the day (i.e. working, cleaning, running errands, etc.) the less likely you'll be to snack or splurge. The solution: move more, sit less. Immediately following a meal, stay busy somewhere, other than the kitchen if possible.

3. Be prepared with high energy snacks -- i.e. soy nuts, low-fat cottage cheese, half a tuna sandwich with light mayo. These types of snacks are less likely to cause additional hunger and will satisfy you until it's time to eat again.

4. Avoid diet drinks. Diet drinks -- and other products that contain artificial sweeteners -- can often dehydrate and they will eventually sap energy. There could be even other health risks associated with these super popular products. Eliminating these products can increase long-term energy and decrease overall appetite.

5. If you feel hungry an hour or two after eating, snack on a piece of fruit. This will help offset your hunger until your next meal. Also, get involved with an activity to take your mind off food.

6. Plan daily meals whenever possible. Pre-planned means prepared. Knowing what to eat and having it available will help you avoid reaching for just anything when hungry. Pack a cooler with snacks and meals. This will help you stay within your caloric range and make it less likely you'll stray at the corner convenience store or fast food joint.

7. If you fail to eat properly for a day or two in a row, don't worry. Simply start the following day with a new, forward-moving attitude. Check your refrigerator and cupboards. Do you need to add wholesome foods or subtract harmful ones? Within a few weeks expect to repeat the process again. The key is to begin to make more right choices than wrong ones.

8. Read reputable health and fitness magazines often. This will help keep your knowledge and motivation on track.

9. When possible, walk, jog or hike outside. Going 15 to 20 minutes in one direction means you have no other choice but to go 15 to 20 minutes back in the other direction. Use fitness facilities for resistance training because they offer many types of equipment, as well as the availability of personal trainers.

10. When exercising, choose tapes or CDs that motivate and increase your knowledge. These can include business briefings, biblical sermons and other educational material when exercising.

11. Avoid buying food that you'll be tempted to eat. Rid your home of unhealthy treats, sugary breakfast cereals, salty chips and other tempting foods. Out of sight, out of mind. In time, you'll lose much of your desire for these foods.

12. Schedule exercise with your other important daily activities. Prioritize. Put first things first. Nothing is more important than your health.

13. "Persistence" and "moving forward despite setbacks" are your most valuable tools! Although many diet books and magazine articles contain helpful information about weight loss, they are not the answer in themselves. Persistence, correct information and exercising your ability to move forward regardless of your circumstances are your most successful tools in losing weight.

14. Use wisdom. Do not believe claims such as, "It only takes a few minutes a day" or "You can consume whatever foods you want, just take pill X before or after eating" or "Lose all the weight you want while you sleep!" These types of claims develop a false perception about weight loss for consumers. Again, use common sense. If it sounds too good to be true, it probably is.

15. Begin by listing everything you eat. Jot down what you eat throughout the day. You'll be amazed to find out how many extra calories those small snacks add. Most people underestimate their daily food intake by 40 percent. If you consume more energy (calories) than what your body needs, you'll store them as fat. Simply eliminating thoughtless snacks can help you lose 15 pounds in six months. Yes, a little change can make a big difference.

Mom was Right!

You know how your mother used to say that breakfast is the most important meal? Well, guess what? She was right! Mom knows best when it comes to appreciating the fact that breakfast is the fuel that keeps us running throughout the day.

It Works for Weight Loss
First off, let's consider how breakfast relates to weight loss: You've just been asleep for 7 or 8 hours. Your body needs to recover from this brief period of starvation. Skipping breakfast keeps your body in "starvation" mode, while eating a good meal will give your metabolism a boost. This is because being inactive (and not eating for this extended period of time) causes your metabolism to plummet. If you're trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. Partaking of a morning meal will rev up your fat burning ability.

Running on Empty
It's a great song, but not such a great habit. If you don't eat something in the morning, you are literally forcing yourself to "run on empty". Did you skip breakfast today? Let's estimate that the last time you ate anything was at 8 p.m. last night. If you didn't eat lunch until noon today, that's sixteen hours of no refueling! Maybe you've already had a wave of nausea? Felt a little light-headed when standing up too quickly? Your body is screaming out, "Hey, give me some help here!".

Breakfast Beats Binges
Eating a good breakfast will keep you from getting too hungry, which will help prevent you from over-eating. It is also helpful to those of us who tend to eat when we're not hungry. By keeping your appetite at an even keel, it may in turn help you control your impulse to eat when stress or emotions start to get the best of you. Studies have shown that people -- women in particular -- tend to eat less compulsively, less often when they have eaten breakfast.

One More Reason to Remember
Eating breakfast improves your thinking ability. It's not just children who need breakfast so they'll be at top mental performance; we need to refuel to get that edge, too. Want one more reason to eat in the a.m.? How about a memory boost? A study published in the November 2001 issue of The American Journal of Clinical Nutrition* showed that eating breakfast improved participants' performance on memory tests.

Time to Refuel!
Still not convinced? Here's the bottom line: The fuel that keeps our motors running is glucose. Your brain and your nervous system need glucose to work: that means walking, speaking, stretching, typing -- any activity requires this fuel. If you don't supply it, your system resorts to finding stored carbohydrates or it tries to turn fat into glucose. Not good. So why put your body through all this? Instead, do what mom told you and eat that breakfast!

* American Journal of Clinical Nutrition November 2001; 75: 567-568

Study deals another blow to body mass index measurement

• 1. Learn the lingo
• 2. Calculate your risk factor
• 3. Take precautions to prevent sunburn
• 4. Consider visiting a tanning salon
• 5. Consider applying a self-tanner

A fruity cocktail may not only be fun to drink but may count as health food, U.S. and Thai researchers said on Thursday.

Adding ethanol — the type of alcohol found in rum, vodka, tequila and other spirits — boosted the antioxidant nutrients in strawberries and blackberries, the researchers found.

Any colored fruit might be made even more healthful with the addition of a splash of alcohol, they report in the Journal of the Science of Food and Agriculture.

Dr. Korakot Chanjirakul and colleagues at Kasetsart University in Thailand and scientists at the U.S. Department of Agriculture stumbled upon their finding unexpectedly.

They were exploring ways to help keep strawberries fresh during storage. Treating the berries with alcohol increased in antioxidant capacity and free radical scavenging activity, they found.

Any colored fruit or vegetable is rich in antioxidants, which are chemicals that can cancel out the cell-damaging effects of compounds called free radicals.

Berries, for instance, contain compounds known as polyphenols and anthocyanins. People who eat more of these fruits and vegetables have a documented lower risk of cancer, heart disease and some neurological diseases.

The study did not address whether adding a little cocktail umbrella enhanced the effects.

Canned foods are no longer an inferior option. Not only do they pack a nutritional punch, but they're available no matter what season it is and also crucial for those of us watching our weight. Not only are they an invaluable option during harsh Canadian winters, but their no-cook-just-reheat-routine makes them a potent weight-loss weapon year round - especially when we're in a rush.

Today's Canned Goods
Forgot those syrupy old-fashioned fruits and bland potatoes: today's canned armoury is a mighty line up of exotic fruits such as mango, omega-3 rich fish, pulses, and tasty meals such as ratatouille, chillies and hearty stews.

The Weight Watchers selection of cans, including soups, baked beans and tuna, is a must for the store cupboard. Just remember, whatever you open needs to be stored in a sealed non-metal container in the fridge and eaten within two to three days.

Healthy Choice
Cans make healthy choices because more of the contents are now in water, rather than brine or syrups, and the canning process locks in the goodness - which can be lost in fresh produce that's just a few days old.

Nutritional Facts (from Lyndel Costain, Canned Food Association, 2006):
- Canned tomatoes have more magnesium and calcium than fresh. Look out for reduced-salt versions.
- Canned fish contain more calcium than fresh, as the small bones are edible as they've been softened in the canning process
- Canned tuna is lower in fat than fresh
- Canned tomato soup is one of the best sources of lycopene, which can potentially lead to reductions in some forms of cancer, and has high levels of vitamin E
- Canned Irish stews can be lower in fat than home-made and are a good source of iron
- Canned fruit and vegetables are a good source of vitamin C, although have a lower carotene level than fresh
- Canned pulses count towards your five-a-day recommended fruit and vegetable quota
For more information about canned food, log on to cannedfood.co.uk