Exercise is critical for good health and a longer life. Exercise helps you lose excess weight or maintain a good weight by burning fat and increasing muscle tissue. The more muscle you have, the more calories you expend. It also increases your metabolic rate and energy level, improves digestion and sleep, lowers blood pressure, reduces the risk of heart disease and hypertension, diabetes and colon cancer, improves cholesterol levels, increases mental alertness, strengthens muscles and bones, increases flexibility, improves stamina, reduces depression and most of all, improves self esteem.

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The Fitness Report

The Master Wyatt's Health Corner

A Report on Health and Fitness

Top 10 Diet and Nutrition Resolutions

For The 2010 New Year

The best ways to lose weight and eat healthfully in the new year.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD

To draw up a list of the absolute best diet and nutrition resolutions, I consulted weight loss experts around the country. Here are their suggestions for some tried-and-true -- and very doable -- behavior changes that will help you lose weight.

1. Stack the odds in your favor. We all have our own particular strengths and weaknesses. Katherine Tallmadge, MA, RD, advises playing up your strengths and making a plan to avoid getting sidetracked by your weaknesses. Don't simply wish you could do better this time -- take concrete steps to ensure that you do, says Tallmadge, author of Diet Simple. For example:

• If you reach for high-calorie foods because they're convenient, make sure you have healthy alternatives available. Go grocery shopping at least weekly to stock up on wholesome foods. Keep a list so you have enough for the week.
• If you're a social eater, plan non-food events with your friends. Take walks, go sightseeing, go to a movie or take a hike.

2. Get the rest you need. Susan Moores, MS, RD, a nutrition consultant from St. Paul, Minn., is excited about recent research on the hormonal effects that sleep deprivation can have on appetite. Hers is a resolution you don't see often -- and one most people will welcome hearing.

3. Give yourself permission to be human. Anne Fletcher, MS, RD, author of the Thin for Life books, suggests a resolution that allows you to slip up without going into a slide. People who lose weight and keep it off know how to pick themselves up after they slip. Gained some weight on vacation? No problem. Just get right back into healthy eating and exercise to lose the extra pounds.

4. List the eating and exercise habits you'd like to change, and select one to work on. Don't try to change a second habit until the first one has become a habit, says Boston-based nutrition consultant Elizabeth Ward, MS, RD. A list of habits is easier to tackle than sweeping resolutions, she says. "Resolutions imply major changes that appear doable and seem downright insurmountable by two to three weeks out, largely because most people are not ready to make a change but think they should because of the New Year," says Ward, author of Healthy Foods, Healthy Kids.

5. Choose brightly colored fruits and vegetables plus the brown of whole grains. Your diet should look like a rainbow with a complement of brown, says Connie Diekman, MEd, RD, director of university nutrition at Washington University in St. Louis and the voice of the syndicated radio show Eating Right Minute.

6. Practice low-calorie evening relaxation traditions. Instead of an after-work cocktail, drink a "virgin Mary" in a wine glass after a long day, suggests Dawn Jackson, RD, a weight-loss dietitian at Northwestern Memorial Hospital Wellness Institute in Chicago. Or unwind with a hot cup of herbal or no-calorie flavored tea instead of reaching for sweets.

7. Aim for lighter forkfuls. Another suggestion from Jackson, who is also a spokeswoman for the American Dietetic Association: Putting less on each fork will help you eat more slowly. This, in turn, helps you enjoy your food more -- and, ultimately, to eat less.

8. Eat when you're eating. Try not to multitask (reading, watching television, answering emails, driving) while you eat, says Jackson. Instead, sit at a table and enjoy what you are eating.

9. Escape food cravings. When cravings strike, Christine Palumbo, MBA, RD, an Allure magazine columnist, suggests trying one of the following tricks:

• Chew intensely flavored gum.
• Brush your teeth.
• Drink a large glass of water or sugar-free soda, or a cup of tea.
• Take a brisk, 5-minute walk.
• Wait 20-30 minutes. If the craving persists, satisfy it with a small portion.

10. Stop eating before you're stuffed. The time to stop eating is when you reach "5" on a hunger scale of 1-10, where 1 is famished and 10 stuffed to the gills, suggests Ellie Krieger, MS, RD, author of the upcoming book Small Changes, Big Results. Pushing your plate away at a 5 is a natural way to control portions without measuring, and it helps you cue into your body's needs.

12 More Little Changes

To add to the experts' list, I have a list of small, sustainable resolutions that -- along with the above suggestions -- should help you reach your weight loss goals:

   1. Switch from higher-fat to lower-fat products. Instead of cream, use milk in your coffee.
   2. No eating after 8 p.m., except when you go out for dinner.
   3. Get some kind of physical activity each day, even if it's only for 20-30 minutes.

       NO EXCUSES!!!
   4. Eat at least five servings a day of fruits and vegetables.
   5. Start each day with a nourishing breakfast.
   6. Eat only from a plate, not the bag or container.
   7. Pack healthy snacks when you are on the go.
   8. Watch one hour less of television each day.
   9. Get a dog for companionship and to help you get daily activity.
  10. Add strength training to your fitness routine at least one day a week.
  11. Journal your meals at least once a day.
  12. Allow yourself occasional treats, in moderation, so deprivation does not lead to a binge.

        Making Them Stick

You've heard from the pros; now it's up to you. Make your own personal best list of resolutions that will help you lose weight and improve your health. Keep the list with you, as a screensaver on your computer or posted in a highly visible spot.  It will serve as a motivator to help you make healthful changes each day.

Some other ways to make sure you stay with the program:

• Reward yourself. To reinforce your success, build in a reward system. Make a commitment that, for example, you get to the gym five times a week, you will treat yourself. The best treats are not food-related. Celebrate your success with a manicure, a trip to see a hot new movie, or whatever feels special to you.

• Control your surroundings. Spend time with people who support and encourage you. Stock your house with nutritious foods and throw out the empty-calorie temptations. Avoid buffets, and choose restaurants that offer healthy options.

• Seek support. Finding an exercise pal or an online diet buddy, especially one with goals similar to yours, is one of the best ways to ensure success. It's easier to get out of bed on those cold mornings when you know someone is counting on you to exercise with them. And buddies are lifesavers when you need someone to talk you off the ledge. One suggestion: Buy your buddy a pedometer, and work together to meet 10,000 steps a day.

When You Backslide

No matter how committed you are, you will occasionally overeat. Simply accept that these things happen, and get right back on track. Remember that losing weight is more like a slow and steady marathon than a sprint. Good luck, and happy New Year!

WTKDC Nutrition Quiz Answers

1).  Which packs more vitamins and nutrients?

      a.  Red pepper

      b.  Green pepper

ANSWER:  a.  Red pepper

A red pepper actually has more vitamins and nutrients.  The level of carotene, an important antioxiden, is nine times higher in a red pepper.  The red kind also has twice the vitamin C of a green pepper.  So be sure to add red peppers to your salad...and you can also stuff them too.

2).   A drumstick or a breast...Which is better for you

       a. Dark meat chicken

       b. Whte meat chicken

ANSWER:  a.  Dark meat chicken

Suprise!  The dark meat contains a special protein called myoglobin, which is full of iron.  It also has more than twice the amount of zinc as the white meat.  So, although the drumstick has more fat than the breast, it also has more nutrients.  Anyway, much of the fat in dark meat is the monounsaturated type (the good kind).

3).  Carrots belong to the same family as:

      a.  Potatoes

      b.  Parsely

      c.  Radish

      d.  Peanuts

ANSWER:  b.  Parsley

Parsely is the correct answer.  Carrots are high in beta and alpha carotene.  Not only are carrots powerful antioxidents, but the beta carotene helps metabolize vitamin A in the body and improve night vision.  Carrots originated in Afghanistan, where they were grown for medical purposes.

4).  If you are going to drink beer, which is better for you?

      a.  Dark beer

      b.  Amber beer

ANSWER:  a.  Dark beer

Yes, there is a difference.  Dark beer is better, because there are more phytochemicals from the grain used to make it than there are in a lighter beer.  Phytochemicals help keep blood from clotting.

5).  Which has more vitamin C?

      a.  Pink grapefruit

      b.  White grapefruit

      c.  Neither

ANSWER:  c.  Neither

Their vitamin C content is the same, as is their folic acid, fiber and potassium content.  But the pink grapefruit as a carotene, lycopene, which is a powerful antioxidant.

6).  Which has more nutrition?

       a.  Chunky peanut butter

       b.  Creamy peanut butter

       c.   Neither

ANSWER:  c.  Neither

It's a tie.  Peanut butter--chunky or creamy--has 190 calories per two tablespoon serving.  And, although it is high in fat, the fat is mostly the monounsaturated kind.  So just choose whichever type you prefer and enjoy!

7).  If you are going to eat chocolate, which is better for you?

      a.  Dark chocolate

      b.  Milk chocolate

      c.  White chocolate

ANSWER:  a.  Dark chocolate

The truth is dark chocolate wins by a giant bunny hop!  And it actually helps fight heart disease.  Chocolate contains the phenols that are in red wine, and according to one reseacher, 1.5 ounces of chocolate equals a 5-ounce glass of red wine in terms of your heart's health.  dark chocolate has more cocoa-bean extract, so it has a higher phenol count than milk chocolate.  White chocolate has no phenols at all because it is not made from cocoa-beans.   

Which Beverage is Right For You?

The 8 Healthiest Drinks

By Kwanjang, James Wyatt

Source: www.fitnessmagazine.com

When you think of "good-for-you" beverages, water immediately comes to mind, but there are others worth adding to your diet. "Some drinks have tremendous health benefits, from relieving minor ailments like indigestion to protecting against serious ones like osteoporosis," says Dan Nadeau, M.D., medical director of Exeter Hospital's HealthReach Diabetes, Endocrinology and Nutrition Center in Exeter, New Hampshire. Here are eight choices that are packed with disease fighting nutrients.  Now that's easy to swallow.

GREEN TEA

The benefit: Helps reduce the risk of osteoporosis, cancer, heart disease and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.

Calories: 0

MINT TEA

The benefit: Eases cramps and helps ward off indigestion. "Mint is an antispasmodic, so it can relax muscles, which combats stiffness and aches," says Susan Lark, M.D., author of The Chemistry of Success (Bay Books, 1999). It also aids in digestion by promoting the movement of food through the digestive tract.

Calories: 0

ONE PERCENT REDUCED-FAT MILK

The benefit: Curbs cravings and helps protect against osteoporosis. Because it has the components of a healthy meal -- carbohydrates, protein and a little fat -- you absorb it slowly and stay full longer, says Molly Pelzer, R.D., a nutrition educator in Tipton, Iowa. It also stabilizes blood sugar, so you're less susceptible to cravings. Milk is the ideal source of calcium, because it contains Vitamin D, which is needed for maximum calcium absorption. It may also help your body stop storing fat. In a recent study, women who consumed three to four servings of low-fat dairy foods (milk being one) lost nearly twice as much as those who took in lower amounts. "The calcium causes your body's cells to burn the fat instead of holding on to it," says Pelzer. "This makes it easier to reach and maintain your goal weight."

Calories: 120 for eight ounces

SOY MILK

The benefit: Lower risk of heart disease. Soy milk contains soluble fiber and soy protein, which lowers LDL (bad) cholesterol levels and triglycerides, reducing the risk of cardiovascular disease. It you're drinking it instead of cow's milk, buy soy milk fortified with calcium and vitamins A and D. One caveat: Soy contains phytoestrogens, which may be linked to an increased risk of breast cancer. Talk to your doctor about drinking soy milk if you have a family history of the disease or have had it yourself.

Calories: 81 for eight ounces

HOT CHOCOLATE

The benefit: Improves mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. (Low levels of serotonin have been associated with depression.) Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack.

Calories: 195 for eight ounces homemade cocoa; 115 for a powdered mix

LOW-SODIUM TOMATO JUICE

The benefit: May protect against numerous cancers. Processed tomato products the are richest source of the antioxidant lycopene, which has been associated with a reduced risk of lung and stomach cancer, as well as pancreatic, colorectal, esophageal, oral, breast and cervical cancers. Lycopene also appears to protect the lungs and heart against oxidative damage, helping to ward off cardiovascular disease.

Calories: 31 for six ounces

CRANBERRY JUICE

The benefit: Helps prevent gum disease. Research suggests that the same antibacterial properties present in cranberry juice that fight off urinary trace infections may also protect against periodontal disease. Experts theorize that a component of the juice call nondialysable material (NDM) inhibits bacteria from sticking to the gums. Many nutritionists are wary of fruit juices because of their sugar contents, so limit your intake to no more than one glass (six to eight ounces) daily. "Make sure the label says 100 percent juice, not 'juice drink' or 'cocktail'," suggests Heidi Reichenberger, R.D., a spokesperson for the American Dietetic Association. You can find this type of juice in health-food stores and some supermarkets.

Calories: 140 for eight ounces

ORANGE JUICE

The benefit: May ward off cataracts, cancers and birth defects and boost immunity. An excellent source of vitamin C, orange juice is also a potent antioxidant that may protect against a variety of diseases including cataracts (a clouding of the eye's lens that can lead to blindness) and lung cancer. Vitamin C may prevent oxidative damage that can cause cells to become cancerous, and it improves immune-cell functioning, enabling your body to fight off infections more efficiently. It's also a good source of folate, which protects against neural-tube defects in fetuses. To get the extra benefit of bone protection, try some calcium-fortified orange juice.

Calories: 115 for eight ounces

Alternative Meats

By Patti Woods

Are there other meats out there that can be part of a low-carb diet?

The answer is yes, and there’s an array to choose from.

Buffalo or bison, led the way for alternative meats to come to the mainstream market.  Because it’s low in fat and high in protein, its popularity quickly grew, opening doors for other meats.

Kangaroo, for example.  We may think of kangaroos as cute, cuddly animals, but in Australia, they’re considered pests, much like deer in some parts of the US.

“It’s one of the leanest, high protein meats out there,” says David Peterson of Exoticmeats.com, a web site that sells an assortment of game and exotic meats.  There are 24 grams of protein and 1/2g of fat for every 100g serving.  “Kangaroo is so lean from all that exercise,” Peterson says.  He says that it has a liver-like appearance because it has such little fat.  The lack of fat, however, can cause the meat to be a bit tough, so Peterson says he usually reserves kangaroo meat for burgers.

Another interesting protein to add to the list is turtle, which is low in fat and cholesterol.  “Each part of the turtle has a different taste,” says Peterson.  “Turtle tends to have different textures and colors,” he says.  The meat is best served in a stew or soup.  “It has a really good overall flavor.”

With recent scares over Mad Cow Disease, Peterson said sales have been rising steadily.  Some people are wary of beef and are willing to try exotic meats because often they are farm raised and hormone-free.

While people seem to be most familiar with venison and buffalo, he says other meats such as elk, yak and lamb are popular as well.  And for the truly adventurous, he also suggests, llama, antelope or rattlesnake.

Red meat lovers may be surprised to learn that ostrich is very similar to beef.  It’s 99 percent fat-free, and low in calories and cholesterol.  “It’s similar to veal,” says Steve Warrington, of Ostrichesonline.com.  “You don’t want to overcook it.  Because it’s low in fat, if it’s overcooked it tastes like shoe leather.”

Good old beef, chicken and fish are reliable and tasty meats for everyday cooking, but sometimes it’s nice to try something a little different.  Why not be a little adventurous and try something unusual for dinner tonight?  The name and the thought of some of these delicacies may not appeal to you, but it’s a sure bet that alligator, antelope or bear will add some spice to your low-carb lifestyle.

Where to get it

Many supermarkets now carry ground buffalo and ostrich in the meat departments.  For more exotic meats, there are numerous mail order sources, such as:

www.exoticmeats.com

www.gamesalesintl.com

www.elkmeatshop.com

www.ostrichesonline.com