Diet Myths Debunked!

Hi everyone! You know what I find interesting? The fact that people survived and thrived back in the old days before our society became obsessed with losing weight and getting fit! We get bombarded daily with everything under the sun that will help us get healthy----information on how to eat, when to sleep, how to breathe just to name a few! The fact is that people did survive just fine without all the weird, suspicious so-called "tips" we all have heard and possibly fallen prey to at one time or another. So don't be tricked. According to the American Council on Exercise here are some common diet myths that some folks follow hoping to shed a few pounds:

Common Myths

• Eating late at night will cause you to gain weight
• You should eat each food group separately for optimal digestion
• Low-carb, high-protein/no-fat diets are optimal for weight reduction
• Carbs are bad for your health and cause weight gain, and therefore should be avoided
• Skipping meals is a good way to lose weight
• The number of meals eaten each day---3 square meals, or 5-6 small meals---has a huge impact on weight management.
• Grapefruit will speed up your metabolism
• Rapid weight loss can be maintained
• You have to stop eating your favorite foods to lose weight

The Truth

Losing weight and achieving your health goals require your commitment and effort. Ultimately, lifestyle behavior changes are normally required to maintain weight loss and anything above 1-2 pounds per week is difficult to keep up. So for healthy weight loss you need to:

1. Get moving! Increase your activity level with an exercise program that makes you comfortable but also challenges you.  Park further from the entrance when you go places, walk up stairs instead of taking an elevator. Even simple things make a big difference. For example, sometimes I don't have more than 30 minutes available in my day to work out at the gym. The important thing is to use whatever time you do have effectively. Work up a sweat, even if it's just for a short increment of your time.

2. Surround yourself with like-minded individuals who will support your weight loss goals. It is extremely difficult to focus on health and nutrition when the people around you are trying to sabotage your efforts. Encouragement is key, especially from close friends and family. If you know someone with similar weight loss goals, make him or her your diet or workout buddy. This makes each of you accountable to the other. I do this with my sister and my best friend and honestly, if I didn't have them cheering me on I don't think I would be as successful as I have been.
Remember! We all should practice Healthy Living Over 50!

The Dangers of Losing Too Much Weight

I was recently watching the Academy Awards on television the other night and was taken aback when Angelina Jolie walked out on stage. I am all for being fit and trim, but there comes a point where a person can take it too far, and being thin backfires and ends up making the person look unattractive and unhealthy. In my opinion, Angelina has reached this stage. She certainly could afford to put a few pounds back on her frame. I would even venture to say she looked borderline close to being anorexic. We all need to change our focus from losing weight to being healthy. In our quest to be healthy, the pounds will just naturally fall off. But being super thin could not possibly be healthy for your body because at some point you will be lacking the nutrients you need in order to maintain proper function.
In my opinion, today's society is obsessed with weight. Television, the internet and magazines routinely splash photos of rail thin models. From a young age, the message our children get is that being thin is what they should aspire to instead of being healthy, and that's where the mistake takes root. Losing weight is great if you are doing it for health reasons, especially when you achieve your goals by incorporating dietary changes and including regular exercise. The problem is when a person loses too much weight by under-eating, abusing laxatives, over-exercising or abusing diuretics. These behaviors could lead to vitamin and mineral deficiencies which in turn can cause fatigue, osteoporosis, hair loss, anemia and an overall weakened immune system. Also, excessive weight loss could be an indication of a serious medical condition or disease. So any sudden or inexplicable weight loss should be discussed with a doctor to rule out any possibility of this. The bottom line is that being underweight can be just as hazardous to your health as being overweight so remember to stay focused on being healthy. You certainly would not want people to wonder if you are ill or anorexic, which is what I am afraid happened with Angelina Jolie. Even though she is a beautiful woman, she is almost too thin!

The Danger of Sitting Too Long!

Hello everyone! Well I just got back from the cardio step-aerobics class at the gym and I have to say I feel the burn! I made the mistake of taking a few days off my exercise routine. I had not been to the gym since last Thursday which makes that a total of 4 days without exercise! It is never a good idea to take so many days off but, unfortunately, sometimes life gets in the way. When this happens to you the best thing you can do is to get back in the saddle just as fast as possible. The main thing to avoid is a sedentary lifestyle. So even if you do not make it to the gym every day, you must understand the importance of not sitting too long! Oh, we all have to sit sometimes, it's inevitable and that's understood. It is not always possible to be up and about. What I am talking about though is you must resist the urge to sit constantly. Even if you have an office job, the ideal thing to do when you are on the phone is to immediately stand up and pace back and forth while you are holding your conversation. Use the ringing phone as a "reminder" to stand and pace. Condition your mind and you will condition your body. Researchers are now beginning to suspect that even though you participate in a daily exercise routine it may not be enough to counter against the effects of too much sitting thoughout the day. In a 2008 Australian study, researchers found that people who regularly break up their sedentary time with movement had a healthier waist circumference, a lower body mass index (BMI), and lower triglycerides than folks who didn't take breaks during long periods of sitting. As I have said before in earlier blog posts, I worked for almost 30 years in an office job where I spent 75% of my day at my desk which, in retrospect, I realize contributed greatly to the girth of my hips. If you work in an office where your job requires you to sit for long periods of time try these tips found in Instant Recess by Toni Yancy to help you stay active:

• Take a 10-minute activity break at a scheduled time every day.
• Park farther away from the places where you work, shop, play, study and worship
• Take the stairs instead of the elevator.
• Put printers a short walking distance away from your work or study space instead of right next to it.
• Replace desk chairs with stability balls — or use a standing desk to get rid of the chair entirely — to burn more calories while working.
• Fidget, stand up and stretch at intervals during meetings.

Remember, we are all in this together and together we can all enjoy Healthy Living Over 50!

Super Light and Delicious Dinner!

Hey everyone! Recently I was not real hungry, but I knew that logically I should eat something for dinner. It's well documented that if you don't get enough nourishment your body naturally starts storing up fat. I also heard that it's important to make your dinner protein dense. With that in mind, I reached into the pantry and opened a can of white beans. I rinsed them out to get the sodium off them and poured half the can into the skillet. This is less than 100 calories and they are so good, especially when you saute them in a little bit of olive oil with onions, fresh garlic (lots), grape tomatoes and chopped poblano pepper. Poblano peppers give your food a real kick, but not too spicy. If you don't have poblano, you can compensate with bell peppers. Then for a side dish, just slice some fresh cucumber and add a dab of red pepper hummus. Add a sprinkle of feta cheese to each slice. Dinner is light and easy! Super delicious! Hope you enjoy!

Zumba! What a Great Cardio Workout!

Today, I think I got the best cardio workout at the gym ever! I am exhausted, but I feel exhilarated! If you have never taken a zumba class you really are missing out on a great workout. What is zumba you ask? Zumba is a latin dance fitness program that blends high energy exercise and challenging dance routines, making for a lively, invigorating combination. I have to admit, I am very new to this program. I have only been twice, but I have decided I will be participating much more often because the benefits are so great. The wonderful thing about zumba is that you do not have to be a dancer which is great, because I am probably the most uncoordinated person out there. As you start with the program, you can't help but start moving to the music and doing your best to keep up with the instructor. The class features exotic rhythms set to high-enery Latin music. The moves work your entire body. Your abs and legs get worked very hard. The energy in the room is contagious and everyone in the class is so supportive of each other. I have to admit I was very guarded at first, not knowing if I would be able to keep up after my foot surgery. But as the class progressed I realized it doesn't matter at all if you keep up or not. No one is keeping track or noticing, as the main thing is for you to just keep moving. Believe me, you will love zumba. I highly encourage you to take a leap of faith and look into your gym's schedule and just jump in and join the group! Go try zumba! You will feel the burn, get energized and kill quite a few calories!

Carbs, Calories and Protein - How They Impact You!

Recently I was commiserating with a good friend of mine who is doing her best to also be healthy- minded and we started talking about carbs, calories and protein. We spoke about how many mixed messages we get every day from so many different sources telling us the importance of keeping track of each one. We discussed how after a while the information can get so convaluted, that the average person feels overwhelmed. The bottom line is that each one of those items can greatly impact you and, frankly, can make or break your best diet plan. This is why today I will focus on each one and explain what they are and how they affect you. 
First off, let's talk about carbs. Carbs supply about half the energy our body uses to function. The problem comes in because we tend to eat too much of them and we eat too many of the bad ones. If you want to live a healthy lifestyle and get the best that carbs have to offer, stick to the nutrient-rich carb-filled foods like whole grain pasta, oatmeal, brown rice, fruits, vegetables, beans and low-fat milk. Although the body can use protein and fat for energy, carbs are the preferred fuel, especially for the brain and nervous system, which is why it's important for us to choose the ones we consume wisely. Carbs exist as sugars, starches and fibers. Among these types, sugar is the one you should avoid the most. Having a diet high in sugary foods means you are probably missing out on other nutrients, along with getting too many calories!
So next let's discuss those calories.  No matter what your diet strategy is, weight management still boils down to the number of calories you consume versus the ones you burn off. Many diets may offer you gimmicks such as if you avoid carbs or eat a bunch of grapefruit you will lose a drastic amount of weight, but in reality, it comes down to the number of calories you are taking in. Calories are the energy in food. Your body is in high demand for a constant energy source, and calories provide that source. Carbs, fats and proteins are the nutrients that contain calories and function as the main source for energy in your body. Proteins and carbohydrates have about 4 calories a gram, and fats have about 9 calories a gram. Be careful with alcohol because it's also a big source of calories, providing about 7 calories a gram. No matter the source, the calories you eat are either converted to physical energy or stored within your body as fat. The stored calories will stay in your body as fat unless you use them up, either by reducing calorie intake so that your body draws on reserves for energy, or by increasing physical activity so that you burn more calories!  It's a simple formula, burning more calories than you take in equals weight loss.
3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
Cutting calories doesn't have to be hard to do. In fact, it can be pretty easy.  You can start by:

• Skipping one extra high-calorie indulgence a day
• Swapping high-calorie foods for lower calorie options
• Reducing portion sizes

Obviously, your portion size greatly affects the calories you consume. Twice the amount of food means twice the number of calories. It's very easy to underestimate how much you're eating, especially if you're eating out often so be especially carefull when you visit restaurants!
Lastly, let's talk about protein! Really understanding the key role protein plays in your weight loss goals can help you achieve them. Consuming enough protein promotes lean muscle growth and helps to maintain it afterward.  When you consume protein along with other nutrients you can get to your goals faster while maintaining a healthy body.  Since lean muscles require calories for maintenance, eating enough amounts of protein help to preserve muscle mass and assists with your metabolism. Foods that are high in protein generally move slower through the stomach on their way to the intestines. This, therefore, creates a sensation of fullness for a longer period of time. Protein also has an effect on blood sugar by stopping the quick spikes that sometimes occur. So when you eat foods that contain protein along with good carbs you achieve the potential of muscle and fuel growth toward your weight reduction.
The bottom line is, that yes you do need to keep an eye on all 3 in order to achieve your weight loss goals, but ultimately calories are what pack on the pounds and the consumption of protein and carbs are like a the starry eyed couple on the dancefloor. They must interact perfectly in order to win the prize!
Stay healthy everyone!

I've Lost 10 Pounds in One Month and YOU Can Too!

Hey everyone! Great news, went to the gym this morning and weighed in. Looks like all my hard work and determination is finally paying off. I started this blog exactly one month ago today on Janauary 18. At that time, if you recall, I weighed in at 154. I had originally weighed in at 158 on January 1 which, like everyone else, is the date I made a resolution to change my lifestyle. But as of today I weighed in at 144, which leaves me 9 lbs to go to my goal weight! Late last year, my oldest son, Steve got married to a beautiful girl on December 17 and even though I got the usual compliments about how great I looked or how pretty my dress was, I knew my weight was out of control and the pictures proved it! I looked bloated and my size 14 dress was tight around the waist and butt! I know what you are thinking...158 isn't so bad, but you have to remember everyone's "normal" is different and 158 was just not normal for me! That is when I decided I had to change my attitude, my life and especially my diet in order to get back into my "normal" size 10 jeans. The day after my sweet son got married tragedy struck and this incident really motivated me to take drastic action before things really got out of control. My eldest sister barely survived what is called a disected aorta. This is what killed the comedian John Ritter. Most people do not make it to the hospital alive so it truly is a miracle she is still with us today. It is a well known fact that a sedentary lifestyle and poor diet are great contributors to heart disease and many other ailments. Unfortunately, she fell into the category of people who usually put diet and exercise last on their to-do list. Her survival was touch and go for a couple of weeks, but thank heavens she is alive and thriving. This was a wake up call to me and my siblings. We decided we must take action now....not later...now! Being over 50 makes you realize you are on the downward slope in life. But things don't have to get bad as you age. There are so many things you personally can do to stay vibrant and healthy.  If you feel that it's too late for you, take a good look at yourself in the mirror and tell yourself you are not alone. There are thousands of people like you! The difference is that you are going to take control and take your life back. There is plenty of hope left but you have to get up off the couch and get motivated! Even if you start slowly....just start!
There is no reason why we can't all experience Healthy Living Over 50!

Miracle Pill to Stop Aging? - Try L-Carnosine!

Hi everyone! You know ever since I became more proactive in looking better and being healthy I have also started investigating ways to look younger! Naturally, as an almost 55 year old woman I start noticing how my body is aging. Starting this blog has made me become more aware of things that I can do to improve not only the way I feel, but also the way I look....and who doesn't want to look good? Recently, in another blog post I mentioned to you the advantages of taking GTF Chromium supplements to stop wrinkles and help the elasticity of the skin and Black Currant Oil for thinning hair. Well, yesterday I heard about a magic little pill called L-Carnosine on the Dr. Oz show. I just love that man! I definitely want to buy this! From what I read,  L-Carnosine was first discovered in 1900 in Russia, but it's just recently been seriously recognized in research around the world for its incredible properties. What is L-Carnosine? Well from what I can gather it is  a combination of 2 important amino acids called beta-alanine and L-histidine. It occurs naturally in the muscles of the body. Carnosine is easily broken down into these 2 amino acids, but they work miracles when they are combined to form L-Carnosine. When put together, they are have the fantastic ability to rejuvenate cells, and we all know that the erosion of cells is what ages us. According to the Oz show you will feel so much better and younger in many ways! From my review of this I understand that clinical research has now confirmed that Carnosine (and its derivatives) show marked improvements in the following conditions:

• Arthritis and bone health.
• High blood pressure AND low blood pressure!
• Regulates blood clotting and eases resultant conditions.
• Ulcers.
• Wounds and skin health.
• Cancer.
• Increased lifespan and anti-aging.
• Cataracts and other eye disorders.
• Muscular conditions.
• Improve learning and special awareness (ADHD and autism).
• Conditions linked to poor memory and confusion.
• Increases the body's own stem cell production. Stem cells have the remarkable potential to develop into many different cell types in the body and serve as a natural repair system.

 This is very interesting! I am posting the link below to the show from the website so you can hear for yourself how this pill works. I'm curious, have you ever tried it? If so, have you noticed any improvement in your appearance, memory, etc? Please let me know your thoughts!
Check it out here:
http://www.doctoroz.com/videos/miracle-pill-stop-aging

Bad Weather is No Excuse to Skip Exercise! Hit the Mat!

Hey everyone! Ok, so today it's raining cats and dogs outside and my first inclination is to think 'great I'll just lazy around all day and not go to the gym'. I think that is the way most of us would think since most of us are not crazy about exercise! But then I got to thinking about it and in reality I am now to the point in my exercise regimen where my body is actually craving it! I am not excited about missing the gym today, I am actually pretty disappointed! On days like today I get on the floor and do my best with a routine I discovered in Women's Health magazine. I have to admit, the first few days I was pretty sore, but as time goes by it gets easier. The great thing about this is that you do not need any equipment whatsoever, even a mat is optional! Here's the info directly from their website so you can follow along and remember, it might be hard to do at first. I still am not that perfect at it, but don't give up! Have a happy, healthy day!

Side Bridge with Abduction

Wraparound Ankle Touch

Double-Stop Pushup

Pushup Position Bird Dog

Windshield Wiper

Supine Row

Hi-Protein Sugarless Snack Cake-Yum!

Hey everyone! I saw this on one of the doctor talk shows yesterday. It was touted as a very high protein sugarless snack-cake. It caught my attention so I thought I would try it! It takes a total of 5 minutes to throw together. You mix it in a coffe mug and cook it for less than a minute in the microwave, so there are no excuses if you are on the run and have no time for cooking over the stove. Try it, it really was pretty good! And the good thing is ---- I  am very full!

Recipe:
1/4 c. ground flax seed
1 tsp baking powder
2 tsp cinnamon
1 tsp coconut oil
1 egg
1 packet stevia

Stir it all together in a coffee mug and microwave for 55 seconds.

Here are all the ingredients you will need along with an egg. Coconut oil is very healthy because of the way it breaks down in your body, so don't hesitate to introduce it into your cooking!

This is how it looks after it comes out of the microwave.

It's not very pretty, and the taste is a bit bland, but remember---it's sugarless and it's very healthy for you! Enjoy with your morning coffee!

The Need for Vitamins -- all hype or half truth?

A subject that comes up real often among my girlfriends is regarding the necessity of taking vitamins. I'm talking about the kind you have to remember to take daily, not the kind that come naturally in your food. Many people, myself included, find that at times they are confused because of the vast amount of suggestions out there. For example, at first we heard that calcium was mandatory to bone health, then we heard that too much calcium in pill form could lead to health issues. Something about calcifications could break off and enter the bloodstream which could lead to possible strokes. I might have the story wrong, which proves my point! Obviously, we all need to be better educated regarding this issue. Most schools of thought are that if you eat a healthy diet and maintain an exercise routine, your body will function just fine without the additional pills. Unless you know you are deficient in something, then you are probably safe not swallowing any additional vitamins. Most of the friends I talk to though feel they are lacking in some areas and could use a boost. It could be their hair is thinning, their energy is low, their bones are brittle, their skin is losing elasticity, etc. The list is endless when you're over fifty! I have started a daily regimin of vitamins that include B12, D, Biotin, Chromium, Fish Oil, Black Currant Oil and a Probiotic for colon health. I usually get plenty of calcium from my diet. I started the Chromium and Black Currant Oil after seeing a segment on Dr. Oz. He stated that 500 mcg of GTF chromium per day would help your skin's elasticity (keeps wrinkles at bay) and that 500 mg 2x per day reduces thinning hair! I certainly need help in both those areas. According to Oz I should see improvement in 6-8 weeks...wish me luck! I would love to hear from you. Do you take vitamins? If so which ones and are you happy with the results? Do you know of anything else that we all could benefit from? Feel free to make comments...it's great to share ideas.

Lo-cal Snacks are OK!

Every now and then I just crave a snack when I am unwinding at night. In the past I would have reached for a bag of barbeque Ruffles and a Dr. Pepper, but now I have discovered something so tasty that I never even think about chips anymore! This is a 100 calorie bag of popcorn (or 2 if you are sharing) and a wine spritzer (made with 1/4 red wine and 3/4 mineral water) I just love Central Market's Italian Sparkling Mineral Water! Believe me, you will enjoy this and you don't have that nagging urge to keep eating until you go to sleep! Remember snacks are ok as long as they are lo-cal and in moderation! Enjoy!

Yummy Breakfast fixed in minutes!

Try this when you're in a hurry! Scrambled egg with spinach and peppers, turkey bacon and sliced grapefruit. Served with black coffee! Super filling and delicious!

Sodium---The Silent Killer

Everything you read says you must avoid salt because of the health risks involved, yet it is almost impossible to do so! Almost every food at the grocery store, whether it's in the dairy aisle or the frozen food section is loaded with sodium. You might as well not even walk down the canned food aisle. February is heart healthy month and with that in mind it's imperative that we all start doing our best to read labels and noticing exactly how much sodium we take in daily. A new report from the Center for Disease Control (CDC) revealed recently that a staggering 90 percent of all Americans consume much more than the daily recommended amount of sodium. Currently, the U.S. Dietary Guidelines recommends the average individual should consume no more than 2,300 milligrams per day. Unfortunately, according to the same report, the average person’s actual sodium consumption per day is closer to 3,300 milligrams which is totally NOT heart healthy! Too much sodium in the diet puts you at risk for high blood pressure which could possibly lead to heart disease and stroke. The CDC reports that a measly 10 foods are to blame for more than 40 percent of people's sodium intake. The most common culprits include breads and rolls, lunch meat, pizza, soups, cheeseburgers, along with cheese, pasta and meat dishes. High calorie snacks such as potato chips, pretzels and movie popcorn were also responsible for a large portion of people’s sodium per day. Another thing to realize is that a high sodium intake makes it even hearder to lose weight! The reason is that your kidneys are responsible for eliminating the excess sodium from your body and as you get older their functionality diminishes. Bottom line------it's important that we all start being hyper-vigilant when shopping at the grocery store. Your kidneys and your waistline will love you for it!
Take care of your heart...you can't live without it!

Where the Magic Happens--Welcome to My Kitchen!

It's important for you to be comfortable in your kitchen. Try to create your own "happy place" where you look forward to nourishing your body with great meals! I really enjoy working here and creating new recipes that work for me.                                         

I made this great meal last night for dinner. It was very easy, quick to make and nutritious.  It included:
1. spinach salad topped with red and green bell peppers. With a tsp of goat cheese and a sprinkle of sunflower seeds.
2. Some grilled chicken strips. (You can use the frozen ready to use for convenience) 
3. A few sugar snap peas. (You can buy them in the freezer case)
They were delicious!
Served with a tall iced glass of green tea with a handful of blackberries tossed in.

Quick and easy breakfast! Take 1 boiled egg sliced on top of a bed of fresh spinach and red and green bell peppers, add 3 strips of turkey bacon. Serve with  a handful of fresh cherries and a glass of green tea!Very filling, protein packed and nutritious!

 Have a happy and healthy day everyone!

Weight Training 101 + Hi-Protein Lunch = Healthy!

I hit the gym today after being out of town for 4 days and to tell you the truth, I found it a bit difficult to regain my momentum! One thing I have learned during the last month is that to lose fat or change your body, one of the most important things you can do is lift weights! I am not saying diet and cardio are not just as important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can strengthen your bones, rev up your metabolism and make you stronger while increasing the endurance of your muscles. Weight training also plays a key role in avoiding injuries, increasing coordination and improving your confidence and self-esteeem! These all should be reasons enough to motivate you to immediately get up off the couch and find your running shoes!
Today, after 30 minutes of cardio I was able to do:
3 sets of 8 ------rowing (45lbs), pull down (60lbs), tricep press(20lbs)
3 sets of 8-------leg press (100lbs), leg extension (40lbs), leg curl (45lbs)
3 sets of 12-----back extension (40lbs), abdominal (30lbs)
3 sets of 8-------chest press (15lbs), shoulder press (15-20lbs)
3 sets of 10-------multi-hip(40lbs-for the outer leg), (20lbs-inner leg)

But most importantly!------I was able to complete 30 ab crunches! When I started I could not even do 3! This machine is very difficult because you have to use your own body strength to lift both sides.
This is an example of why slow and steady wins the race. Eventually your body builds up strength and endurance. I think I might finally be building up some strength in the ab area which I thought I had totally lost after having 4 children, 2 of which were twins!

***Great smoothie for lunch***
2 cups of Almond Milk (40 calories per cup)
1 scoop protein whey powder (100 calories)
4 frozen strawberries (20 calories)
1 small banana (80 calories)
4 chunks of frozen pineapple (20 calories)
sprinkle of cinnamon
Total 300 calories and loaded with protein!

The key is to keep going and not to give up. Go out and fun!
Have a great and healthy day everyone!

Super Bowl Sunday in Austin, Tx! Cheating is OK Sometimes!

I have diligently been watching and monitoring my food intake and my exercise routine for the last 3 weeks. This explains why I felt no guilt about "falling off the wagon" today while I was visiting friends and family in Austin! As a matter of fact studies indicate that if you diet and exercise routinely you should give yourself  a day off now and then! On this day you should allow yourself some special treat you have been craving all week. Having a cheat day keeps you from feeling deprived. The theory goes that by allowing yourself one day off per week to eat what you really miss your body does not regain any weight because your metabolism is still going at full speed and cannot readjust in such a short time.  Also, allowing yourself one cheat day per week definitely makes sticking to a diet pretty easy when you know that you will have a whole day where you can eat normally and not have to be watching what you eat. It's important that you understand that even though it's called a "cheat day", you shouldn't spend an entire day once a week eating anything and everything you please. What you should do instead is to designate one day (usually the weekend) during which you will cheat on your diet one time. This can include the main course of a meal or the addition of a dessert--but probably shouldn't include both, unless the dessert is a healthy one, and not many are! With that in mind, I allowed myself to have pizza and a glass of wine today. YUM!
I enjoyed cheating, but it's back to crunch time tomorrow at the gym! Have a happy and healthy week everyone!

My Cheat Treat!

I have tried so many of these myself! Check this list against what's in your pantry. If you're missing many of them, consider making a change in your shopping habits! I promise that you will not be making a sacrifice as far as taste goes. Remember, the key to watching your weight is to make it delicious and nutritious!

Dr. Oz’s 99 Diet Foods Shopping List

Not all diet foods are created equal – some might even cause you to gain weight. Take the guesswork out of your diet with this comprehensive shopping list of Oz-approved diet foods.

Click here to print your copy of Dr. Oz's 99 Diet Foods Shopping List.

Added to Articles on Mon 01/30/2012

Print this list and bring it to the grocery story to avoid your biggest diet-food mistakes!

Note: While the list includes specific brands, if you find a similar product with the same nutritional value, feel free to use it.