Say "Thanks," It's Good for Your Health

Thank you. We say those two words every day, often without thinking or feeling. But when we really mean it, gratitude can pack a positive punch. In fact, expressing gratitude actually translates to improved health.

Dr. Robert Emmons, a professor at the University of California at Davis and one of the leading gratitude scholars, has found that gratitude can help people increase their "set point" for happiness-meaning their base level-by as much as 25 percent, sustaining it for several months.
That's groundbreaking.

It contradicts the widely held notion that people's set points for happiness are fixed and unchanging. Not only are these set points flexible, but some say that the regular practice of gratitude has dramatically changed their lives, impacting family, friends and anyone else around them.

The good news is that we can all do this. But before we practice gratitude, we must first understand what it is. Dr. Emmons describes it like this: To have gratitude is to first acknowledge receipt of something valuable, to then feel thankful for it and be inclined to offer kindness back.

It comes from Latin words like gratis, meaning to get something for free, and grace, translated as the freely offered love and favor of God. Gratitude can be a feeling, a virtue, an attitude and a choice.

The idea of gratitude as a practice involves a two-step process: first, an awareness of the goodness or giftedness of life, that there are elements of living that make it worthwhile. It is then followed by the notion that receiving this gift, at least in part, comes from someone or something else.

The recognition that this goodness lies at least partially outside of the self is an important step in accepting and expressing gratitude. It implies an essential need for humility. Gratitude offers the opportunity to reinterpret events or actions and see things in a potentially different light. This is when gratitude can grow from a mere feeling to a transformational event.

It makes sense to feel grateful when things go well, but what happens when life is unfortunate or even cruel? Gratitude may be one of the best things to do when times get tough. To come out of difficult times with a new perception or understanding-to see a benefit as opposed to a curse-can be a critical rethinking that alters the trajectory of our lives.

People who experience gratitude in the midst of dire circumstances or tragedy consistently report more and better feelings of happiness, less depression, anxiety and poor outcomes down the road as compared to those who do not.

The biggest challenge to cultivating gratitude may be that we simply don't think about it much. It's not that we choose not to be grateful, we just pass by on the chance. Most of us are running around so fast in an effort to manage our lives, we don't even see opportunities for gratitude to happen.

It can be easy to gloss over the simple gifts that show up in our day-to-day existence in place of "to do" lists, stressors, and the upsets of yesterday. I strongly believe that feeling and expressing genuine gratitude is one of the very best health strategies to utilize.

But we can't shift into neutral and drift through the day suddenly to find a grateful lifestyle waiting on our doorstep. Nor is gratitude something we can be forced into just because it's the right thing to do.

It requires conscious effort, willingness and choice. To maximize the effects, it is important to both feel grateful and express gratitude, each of which is a distinct practice. Here are some techniques to help you do this:

Reminders.
Although the feeling may be easy to experience, the daily practice of gratitude takes discipline. Some days will be better than others, but find ways to be grateful for the gifts and blessings you currently have. Anchor this to your daily meditation or prayer practice. Write sticky notes as a reminder. Whatever it takes to keep you tuned to feeling and expressing gratitude, devote some of your energy to doing this on a regular basis.

Gratitude spiral.
I use this every morning during my walking meditation. I say a quick prayer, and then begin to think of everything I may be thankful for including family, health, warmth on a cool day, seeing the rising sun over the mountains - anything I can consciously think of. I look at what might have happened yesterday that I could be grateful for, and then I take a look towards the future and imagine things that I would like to create in my life. I picture myself accomplishing whatever I see in my mind's eye and offering "thanks" as if it has already occurred.

Gratitude journal.
Make mental notes throughout the day about what things to be grateful for and then regularly enter them in a notebook or journal. Do this in the morning or at bedtime, once a day or once weekly. Regularly assigning time allows you to develop gratitude into a practice.

Gratitude visit.
Write a letter of appreciation to someone who has had a beneficial influence on you, then meet that person and read the letter to them face to face.

Dinnertime thanks.
This may bring two healthy practices to the table (literally) - eating together and practicing gratitude. Do this either by asking one person to say a word of thanks for the meal or go around the table asking each person what they might be grateful for that day. You can even splurge and do both, one after the other.

Ultimately, the point of practicing gratitude is to alter our perspective and allow us the opportunity to see things in a different light. This chance to transform ourselves is the ultimate quality that can push us toward greater contentment.

5 ways to deal with digital stress

1. Switch off from work
According to a survey conducted by VTech and Toluna, being constantly accessible for work was the number one source of technology-related stress for participants, and nearly a quarter spent more time working because of it. Although it can be tempting to carry on checking emails and answering work calls long after you leave the office, it is important to allocate some time for yourself and switch off from work stress.

Tell your colleagues that you will be unavailable after a certain time, turn off your phone and computer and set aside some work-free time each evening to relax. Have a bath, read a book, take an exercise class, or do whatever helps you to unwind. If it is absolutely integral to check your messages outside of work hours, at least try to check them less often and set aside a portion of time when your phone is switched off.

2. Have important conversations face-to-face
One of the major problems with communicating primarily by email, social media sites or text messaging is that it can be difficult to detect tone or meaning in the same way as in a face-to-face conversation. Therefore, misunderstandings can easily arise. It is also more common to have to wait for a reply, which can cause prolonged stress and anxiety.

To avoid unnecessary drama and stress, try to have important conversations face to face and leave emails and texting as a way of making arrangements and for trivial chat. As many of us have become used to relying on technology rather than meeting in person, making more time for proper conversations will also help to give your relationships a boost.

3. Be selective with your contacts
Being inundated with messages or reading constant social media updates from people who cause you stress in any way can easily ruin your mood. Therefore, it can be helpful to be selective about who you are available to and when. Many of us feel obliged to accept all social media friend requests and hand over our personal contact details when asked, but only do this if you want to.

If you are not sure you want to be constantly accessible to a certain person, try politely explaining to them that you tend not to use that form of communication very often. Alternatively, if you don’t want to be constantly available to co-workers, set up accounts just for communicating with colleagues, which you can check as and when you want to.

4. Don’t feel pressured to have it all
According to VTech and Toluna’s survey, the second leading cause of technological stress is having to keep up with technology changes. However, it is important to realise that it is not essential to have and know it all. Although it may be tempting to purchase the latest mobile phone or iPod, or to set up an account for every social media site going, remember that technology is meant to be there to enhance your life not detract from it, and if it is causing you stress then it is not doing its job.

It is not worth letting technology ruin your mood, so try to stick to what you find useful and don’t feel under pressure to keep up with trends. If you do need to know about certain digital devices for your job or because you think it will enhance your life, take a course or ask someone to show you how to use it rather than letting it overwhelm you.

5. Have a digital detox
Many of us spend a vast percentage of our day connected to the internet or texting on our mobile phones; however this can cause us to miss out on many everyday sources of pleasure, such as conversations with the people around us. To help cut stress and make time for more worthwhile activities, try to have a digital detox.

Spend a week, day or afternoon (whatever you can handle) without any technology and live in the real world instead. Listen to the birds singing rather than your iPod, take in the view rather than tapping away at your phone, and call someone for a conversation rather than sending an email. When you get back to your computer or phone you will notice that the world didn’t stop because you turned it off for a while and there was probably nothing to stress about after all.

20 Foods to Give You Energy

It's three in the afternoon, your energy is flagging and all you want to do is take a nap, but instead you have to sit through a boring meeting. While you could just have a second - or seventh - cup of coffee, you could also have some pumpkin seeds, an apple, a few red bell pepper slices with hummus or a piece of dark chocolate. These 20 foods can help relieve fatigue, sharpen your focus and give you the jolt of energy that you need to avoid falling asleep at your desk.

Leafy Greens
Spinach, kale, arugula and chard. Virtually every variety of leafy greens is flavorful, packed with vitamins and minerals, and a low-calorie addition to your meals. Not only do they contain vitamins C and A, which are important for energy levels, they also contain depression-fighting folate.

Nuts
Nuts like almonds, walnuts, pecans and cashews contain protein for endurance and coenzyme Q10, a nutrient that helps produce energy inside our cells. This combination makes them an ideal fuel choice for both a quick energy jolt and long-term endurance.

Lean Meats
Skinless chicken, turkey and other lean cuts of meat contain the amino acid tyrosine, which helps fight fatigue. They also have lots of iron, B-vitamins and the protein your muscles need for endurance whether you're working out, competing in an athletic event or just trying to get through a hectic day.

Salmon
Salmon has two grams of essential fatty acids per four-ounce serving, and these EFAs do more than just regulate insulin and facilitate healthy brain function. They also help ease inflammation, so stiffness in your joints or muscles won't slow you down.

Eggs
There are plenty of foods that provide the protein vegetarians need, but perhaps none do so in such a powerful, compact package as an egg. Eggs offer many of the same benefits as lean meats, including protein, B-vitamins and iron.

Whole Grains It's common knowledge that consuming carbs will give you a quick energy boost, which makes them great before a long workout. But the pick-me-up from refined carbohydrates like white bread and white rice won't last; within 30 minutes you'll be feeling sluggish again. Choose refined carbs like brown rice, oats or whole-wheat bread instead.

Coffee This one's a no-brainer. The caffeine in coffee is perhaps the most powerful and well-known energy-booster there is, and millions of people rely on it every morning just to get out the door. But when you combine some of these other pick-me-up foods in each of your daily meals, you may find you don't need coffee as much as you used to.

Tea
Like coffee, black tea and green tea both contain caffeine, but they've also got the amino acid L-theanine, which can aid in alertness and memory.

Beans
Lean protein, iron, B-vitamins and amino acids make beans an obvious go-to for energy, but another big benefit comes from their fiber content. Fiber slows digestion, giving your body a longer-term source of energy.

Apples
Fiber, vitamin C and antioxidants have a lot of energy-boosting power on their own, but apples also contain fructose, which is quickly and efficiently processed by our bodies for energy.

Bananas
A favorite of bodybuilders, bananas offer potassium, which helps muscles contract properly, as well as the fruit sugars fructose and glucose. Glucose is rapidly digested and turned into energy, so that you'll start feeling more alert right away.

Pumpkin seeds
Like nuts, pumpkin seeds contain muscle-sustaining protein, vitamins and healthy fats. They're also full of magnesium, which helps convert food into energy.

Water with lemon
When you're feeling a little slow, take the time to drink a glass of water, preferably with a slice of lemon for a little bit of added vitamin C. Dehydration can sap both metabolism and energy levels. Try coconut water, too, which contains electrolytes and potassium.

Watermelon
It may seem like mostly - well - water, but watermelon is a surprisingly good source of energy-boosting B-vitamins, potassium and fructose. And thanks to its high water content, it's hydrating, too.

Blueberries
Blueberries are often listed among so-called "superfoods" for a reason. Antioxidants in blueberries can help improve cognition, and were even found to have an anti-aging effect in a 2007 study on rats. Pair them with walnuts, which are rich in omega-3 fatty acids, and you've got ideal brain food.

Red Bell Peppers
You can get 380% of your daily recommended value of vitamin C just by eating one red bell pepper. Vitamin C helps the healing process, so your body feels less fatigued.It also contains the phytochemical lycopene, fiber and vitamin B6.

Dark Chocolate
Not only does dark chocolate boost metabolism by lowering stress levels, it also increases alertness and sharpens cognitive skills for a short-term period after eating it. A study found that flavanols in dark chocolate increase blood flow to key areas of the brain for two to three hours, helping to fight fatigue.

Low-Fat Yogurt
The same amino acid that makes lean meat such a good choice for relieving fatigue and sluggishness can also be found in yogurt. Choose fat-free or low-fat greek yogurt to eliminate added sugar and get even more protein.

Green Smoothies
Take the energy-packing power of leafy greens, greek yogurt, apples and bananas, and combine it with any other fruits you like, and you've got a wake-up call in a glass. Spinach and kale are favorites for green smoothies because their mild flavor is masked or even complemented by the flavors of the fruit.

Hummus
Hummus combines the protein of chickpeas and sesame-based tahini with vitamin-C-packed lemon juice and the essential fatty acids in olive oil. Eat it with strips of red bell pepper and some baby carrots for triple benefits.

Heart attack with no chest pain more likely in women

Women, especially younger women, are more likely than men to show up at the hospital with no chest pain or discomfort after having a heart attack and they are also more likely to die than men of the same age, according to a U.S. study.

That lack of symptoms can result in delayed medical care and differences in treatment, said researchers, whose findings appeared in the Journal of the American Medical Association. "They might not even know they're having a heart attack," said John Canto, from the Watson Clinic in Lakeland, Florida, who worked on the report.

He noted that while the results are based on a study of more than a million heart attack patients, they are still preliminary. But, he added, they do challenge the notion that chest pain and discomfort should be considered "the hallmark symptom" for all heart attack patients.

"If our results are in fact true, I would argue that rather than the one-size-fits-all symptom message, we also have to tailor that message to say that women less than 55 are also at higher risk for atypical presentation," Canto told Reuters Health.

Such "atypical presentation" can include symptoms such as unexplained shortness of breath, or pain in areas including the jaw, neck, arms, back and stomach. Canto and his colleagues analyzed medical records in a national database of heart attack patients from 1994 to 2006, including about 1.1 million people treated at close to 2,000 hospitals.

They found that 31 percent of male patients, and 42 percent of female patients, didn't have any chest pain or discomfort. The likelihood of this sort of "atypical presentation" differed most between younger women and younger men, the researchers said.

Women also tend to be older than men when they have a first heart attack. In this study, the average age difference was seven years. Women under 45 were 30 percent more likely than men in their age group to present without chest pain. That dropped to 25 percent between the ages of 45 and 65, and all but disappeared after the age of 75.

A similar pattern, with smaller differences between the sexes, was seen in the likelihood of death. Almost 15 percent of women died in the hospital after their heart attack, compared to about 10 percent of men. Younger women with no chest pain were almost 20 percent more likely to die than male counterparts.

But after age 65, the women's risk fell below that of men. At least part of that difference could be due to lack of action by patients and doctors when symptoms are unusual, said Patrick O'Malley, an internist at the Uniformed Services University of the Health Sciences in Bethesda, Maryland.

"We tend not to think of heart disease in younger women if they're not having chest pain... and therefore we're not going to be as aggressive. It does delay treatment," he said. "Because it's not chest pain, they'll be coming later," added O'Malley, who did not take part in the study.

Canto said women, especially those who may be pre-disposed to heart attacks because they have diabetes, a family history of heart disease, or are smokers, should know that a lack of chest pain doesn't rule out the possibility of a heart attack which researchers said was actually true for both sexes.

6 Reasons to Kick Your Soda Habit

Do you spend most days with a can of soda by your side? You might want to break that habit. Turns out, all soda -- even diet -- is bad you, and new research suggests it's especially harmful to women. Here are six reasons to give up soft drinks for good.

1. Soda makes you fat.
Both regular and diet soft drinks are tied to obesity. In one study, people who drank diet sodas had a 70% greater increase in waist circumference over a few years compared to those who skipped soft drinks.

Diet soft drinks are particularly insidious, says RealAge cofounder Michael F. Roizen, M.D. "Sweet diet soda fuels your desire for other sweets," he explains. It also has a "health halo" effect. "You view choosing a 'diet' drink as virtuous (all those calories saved!). So it feels like you can afford to reward that virtue with a hot fudge sundae."

2. Soda boosts your risk of serious disease.
The extra belly fat that often comes with a soft drink habit is linked to heart disease and type 2 diabetes. A recent study in the Journal of Internal Medicine also tied a daily diet soda habit to a higher stroke risk.

3. Regular soft drinks may cause cancer.
New research from the University of Minnesota School of Public Health finds drinking two or more regular soft drinks per week may almost double your risk of pancreatic cancer. Researchers speculate that the sugar overload from regular soda triggers insulin production that fuels cancer cell growth.

4. It's bad for your teeth.
Yep, your mom was right about this one. And here again, even diet soda is bad news because sugar isn't the worst offender in soft drinks. The big culprit is soda's high acid content: phosphoric, malic, citric, and tartaric acid strip tooth enamel. Citrus-flavored soft drinks are the worst -- they dissolve enamel up to five times more than colas.

5. It's bad for your bones.
The same acids that are bad for your teeth also coax calcium from your bones. That goes for regular and diet caffeinated soda. Can't give up your Diet Coke? Roizen recommends upping your daily calcium tally by an extra 20 mg for every 12 ounces of soda you sip.

6. It's bad, even if you don't gain weight.
New research from the American Heart Association finds that women are more vulnerable than men to the harmful effects of drinking two or more sugar-sweetened drinks -- including soda -- per day. Soda-sipping women are likely to have a larger waist size, higher "bad" LDL cholesterol, higher levels of triglycerides (harmful fatty acids that can cause heart disease), higher blood sugar, and lower "good" HDL cholesterol -- even if they don't put on a pound.

5 Habits for a Healthy Heart

When it comes to preventing heart disease, lifestyle rules. People who follow just five habits are significantly less likely to die of it than those who skip four or all five of them, an analysis of national health survey data has found.

The habits: not smoking, getting regular exercise, avoiding obesity, eating well (with five or more daily servings of fruits and veggies), and enjoying one to seven alcoholic drinks a week. Strikingly, even though everyone started the study with normal blood pressure and cholesterol, that didn't protect the rule-skippers. "A healthy lifestyle is more powerful than medicine," says study leader Dana King, M.D., of the Medical University of South Carolina. Moving up from "pretty good" (three out of the five good habits) to "perfect" (all five) reduced people's mortality risk over the two-decade study period by a whopping 50%. It's a whole package: "Some women think they're safe as long as they don't gain weight, but that's not true. A good diet and exercise are separate elements that do a hundred other healthy things for you," says Dr. King. Here, based on the latest research, the best ways to start.

1. Set a brisk pace
If your bike, skates, and tennis racquet are collecting dust, now's the time to brush them off. In a large 10-year Dutch study, people who got at least moderate exercise reduced their risk of heart attack significantly, while those who did only lower-intensity walking and gardening did not. So grab your girlfriends and enjoy some grown-up playdates. When you walk, make sure your stride hits beneficial levels: Aim for 90 to 113 steps per minute (based on your height and fitness level) or, more simply, use the "slightly hard to talk" test (you can speak, but you wouldn't want to tell a long story).
If you like a heart-pounding sweat, go ahead and make your workout more intense. But it's not necessary - and research has shown that women are more likely to stick with their routine if it's moderate.

2. Enjoy life
If you're not happy with your job, family, sex life, or self, it can make your heart hurt - literally. In a long-term study of British government workers, those with lower levels of satisfaction racked up higher rates of heart disease. You don't need to be diagnosed with depression or anxiety, or have superhigh stress, for there to be an impact - just a lack of joy in key areas of your life could do it. So find ways to boost yourself out of the blah zone: In the study, every big step toward the positive - improving family relationships or finding more engaging work - was marked by lower heart disease risk.

3. Let greens outsmart your genes
Whether good or bad, you can't change the DNA your mom and dad passed on to you, but it turns out you can keep some dangerous genes from undermining your heart health. In two large international studies, researchers looked at heart disease rates in people with gene variations on chromosome 9 - known to significantly increase odds. Sure enough, people with the risky variations had more heart disease, but here's the kicker: That was true only if they also ate a crummy diet (the investigators referred to their eating as "non-prudent"). Those who followed the healthiest diets had no more heart disease than those without the risky gene variations. That involved consuming several servings a day of two out of the following categories - fresh vegetables, fresh fruit, and berries. The most powerful food: raw veggies. So pass the crudités before dinner, and slice plenty of raw carrots and cucumbers on your leafy greens.

4. Find out what the (eye) shadow knows
If you have trouble applying eye shadow or concealer smoothly because of yellowish eyelid bumps, the problem may be more than just cosmetic. In a long-term Danish study, people with lipid-filled bumps around eyes had a 48% higher chance of having a heart attack within the next three decades than those with smooth lids. The finding was especially true for women under the age of 55. In general, those with eyelid bumps also had higher levels of bad LDL cholesterol and triglycerides, and lower levels of good HDL cholesterol. But researchers were surprised to find that even when those blood tests were normal, heart attack risk was still elevated. So make sure your doctor takes a peek at your face while your eyes are closed. If she spies the eyelid sign, it may mean your body is prone to depositing cholesterol where it doesn't belong - including in blood vessels - and that you'd benefit from a more aggressive approach toward all your risk factors.

5. Get a wake-up call
People who get too little sleep (six hours or less a night), plus have poor-quality rest, face a 65% higher risk of heart disease, a Dutch study of 20,400 people found. So take your zzz's seriously. Tell your doctor if you're having trouble sleeping or if you're waking up without feeling refreshed. And adopt good sleep hygiene - no caffeine after lunch, regular bedtimes and wake-up times, plenty of exercise in the early part of the day, no television or computer in bed - to help you get the rest your heart needs.

Love fried foods? Fying in olive oil may spare your heart

Debunking the long-held belief that fried foods spell disaster for your cardiovascular health, a new study finds that as long as you use olive or sunflower oil, fried foods may not be so bad after all. Published in the British Journal of Medicine on Tuesday, the findings reveal no increased risk of heart disease or premature death when food is fried in "healthy" oils.

Researchers at the Autonomous University of Madrid in Spain studied 40,757 adults about their diet in an 11-year study. The participants were surveyed about their diets and food preparation, with findings showing no link between fried foods in the diet and heart disease.

"Before we all reach for the frying pan, it's important to remember that this was a study of a Mediterranean diet rather than British fish and chips," Victoria Taylor of the British Heart Foundation told the BBC.

The Mediterranean diet has long been established as a heart-healthy lifestyle in that it is chock full of fresh fruits, healthy oils, vegetables, and fish, as well as the occasional glass of red wine.

Health experts already know that fat-laden foods can raise blood pressure and cholesterol, as well as lead to weight gain. "Regardless of the cooking methods used, consuming foods with high fat content means a high calorie intake," Taylor adds. "A well-balanced diet, with plenty of fruit and veg and only a small amount of high fat foods, is best for a healthy heart."

10 Tricks to Help You Get Motivated and Hit the Gym

Feeling lazy or down? We've all been there! For the days when dragging yourself out of bed and into the gym seems impossible, we've got simple tricks and tips from some of our favorite fitness gurus that will help to make it a little bit less painful:

1. Bring a buddy: Get accountability partners. Your journey to fitness is a lot more fun and fulfilling when you have others to take the journey with. I have awesome people urging me on.

2. Consider the aftermath: Don't think about whether or not you feeling like going to the gym right now. Just think about how darn good you're going to feel afterwards, and get moving to the gym now. Don't cheat yourself out of feeling incredible or looking good. Feelings are temporary. Once you get going, you'll feel so much better.

3. Keep it real: Begin with small, achievable, realistic goals. Your confidence will get a huge boost, and confidence is a key ingredient in behavior change and forming new habits.

4. Find a reason: The easiest way to get motivated to go to the gym is by finding something worth training for. Whether it's to fit into a wedding dress, improve your time in a race, or lower your cholesterol, having that end goal in mind will really help.

5. Create a killer workout playlist: Listen to your favorite music to get you pumped and ready to work out... Lady Gaga anyone?!

6. Get a little competitive: Knowing that you're kicking butt when others are slacking will motivate you. When you go out, people will ask why you have that glow.

7. Hire a personal trainer: Hire a personal trainer at least until you're in the rhythm of going to the gym. Make sure, however, that your trainer is qualified. I would recommend hiring an individual with a degree in Exercise Science, Motor Learning, Applied Physiology, or Personal Training and a national certification from NSCA or ACSM. There are a lot of these trainers, and if you don't want to go to a gym, search for a trainer with these qualifications to train you at home. Any personal trainer you hire should provide you with an assessment and a written exercise program.

8. Read fitness magazines: Magazines like Shape and my professional publications motivate the heck out of me to get to the gym. I find new exercises to try and my gym has all the equipment and toys I need.

9. Follow a routine: I motivate myself to get to the gym without any real problem, in general. I have a plan in place for my workout routines for the week, and I follow it regularly. Each day, I have a different workout planned, and it is part of my daily routine. If I don't go to the gym, I just don't feel like my day has been complete.

10. Remember this: Some people talk all day long about what they are going to do but ironically remain perpetually stagnant. Did you ever notice that those who actually achieve their goals are the one's barely talking? Take action, stop talking about it-do it.

Fitness Stars to Watch in 2012

By: Brandi Koskie
We hear a lot about celebrities who've lost weight super fast after a baby or worked to get in some kind of crazy good shape for a movie or event. We even hear a lot about celebs trying to lose weight and be healthier, like Jennifer Hudson on Weight Watchers, Mariah Carey on Jenny Craig, or Janet Jackson on Nutrisystem. Celeb waistlines make headlines.


But what about true fitness stars? These A-list and up-and-coming fitness experts are bound to be household names this year, if they aren't already. They've got big plans this year, and many of them are probably working out your favorite celebrities. So it's kind of like that Kevin Bacon game… does a workout with Giada DeLaurentiis' trainer in fact yield a body like Giada?

These are our picks for the Fitness Stars to Watch in 2012.
1. Holly Perkins will continue her relationship as a fitness ambassador for New Balance, a gig she is passionate about. She told us she'll be a part of announcing some of their "super cool new products" this year. She'll become CSCS certified, the most prestigious and difficult training certification to receive, offered by NSCA. Her first book is in the works, and she's co-writing with Natalie Nevins, MD, DO, MSHPE; the title is yet to be revealed. Holly's also excited about releasing a home fitness DVD program, which she calls "a collection of my best, brand new workouts… which includes an incredible nutrition plan."

2. Joel Harper will be completing two triathlons this year, in South Beach and Malibu, as a spokesmodel for Nautica. Keep your eyes open as he travels the country speaking on fitness and helping people maximize their efforts and results. Joel will also continue working with Dr. Oz through his HealthCorps charity event April 18.

3. Kathryn Budig is a talented yogi who made waves this year with her nude ads for ToeSox. She continues that partnership in 2012. Then, she's traveling to host yoga retreats; first in Maui at the Four Seasons and then in Queenstown, New Zealand with a wine tasting or skydiving option! Her new DVD Aim True Yoga just released from Gaiam. In late 2012, she'll release The Big Book of Yoga from Rodale. We're so excited about Budig's yoga teaching that our LA team will be dropping in for lessons at her Santa Monica studio.

4. Jessica Smith continues to grow her fitness brand by increasing her footprint across several media. In the fall, her first book, in partnership with Liz Neporent, will release as part of her Thin in 10 series, with a complementary DVD. She has two new DVD workouts releasing this year, The Yin Yang Fusion Workout, and the 10 Pounds DOWN: Better Body Blast. But first up for Jessica this year is a new HIIT training cardio mix and a Tabata training for weight loss program, both available from iTunes in January.

5. Tracey Mallett is kicking off the new year with her six week Booty Barre Bikini Challenge. Her Booty Barre brand will expand yet again on the international scene in Japan, Australia, Spain, Turkey, Canada and the UK, with more stand-alone studios "popping all over," she told us. She'll have a new exercise program releasing this spring called DanceFuse, which combines dance, martial arts, Pilates, and cardio. She's also working on a consumer in-home product line for both of her Tracey Mallett and Booty Barre brands. Her work continues with JAM School Program, which she described to us as "combating childhood obesity by helping over 8 million schools get active." Finally, keep your eyes open for Tracey to be speaking at ECA NYC, IDEA World Convention, and CanFit Pro Canada.

6. Dolvett Quince just returned to Biggest Loser for a second season, and while he had mass appeal amongst those fans last year, his popularity is no doubt about to explode. Very soon, he'll be launching his self-named site, Dolvett.com, where you're sure to find more fitness guidance from this chiseled pro. He'll follow that up with a multi-city tour through the US for his Pure Energy classes with the staff of his Body Sculptor, Inc. gym, based out of Atlanta. And you can look for Dolvett to appear in more of his own DVD workouts.

DASH Diet Named Best Diet by US News

If you haven't already heard of the DASH diet, chances are you will in the future. Promoted by the National Heart, Lung, and Blood Institute, the Dietary Approaches to Stop Hypertension diet has just topped the U.S. News and World Report "Best Diet" list, a category that was just created last year.

 Other diets holding top positions include Weight Watchers, Biggest Loser, and Jenny Craig.

The DASH diet was based on the results of three studies examined by the National Institutes of Health (NIH), an agency of the United States Department of Health and Human Services.

While its memorable acronym may refer to helping people with hypertension, a condition where blood pressure in the arteries is elevated, the diet is a perfectly sound choice for anyone wanting to be healthy.

"I think the DASH diet is really more than a diet," says Dr. Sarah G. Khan, DietsInReview.com's resident pharmacist who specializes in diabetes management. "It's a complete lifestyle change that focuses on lean meats and proteins, low fat, low sodium, fresh fruits and vegetables and whole grains. It's just an all-encompassing bag of good choices."

The main focus of the DASH diet is to lower blood pressure for those who need it. That's done by decreasing sodium intake to below 2,400 mg a day and increasing your intake of specific nutrients, such as potassium and calcium. "Those minerals have a role in maintaining the correct water and electrolyte balance [in your body]," says DietsInReview.com's registered dietitian, Mary Hartley.

When it comes right down to it, there's a good reason that U.S. News and World Report thinks so highly of the DASH diet: it's pretty much the current standard and commonly cited healthy eating choices made by mainstream experts. You are expected to concentrated on fresh fruits and vegetables and get most of your carbohydrate sources from whole grains. Your proteins can come from lean meats, fish and chicken, and moderate amounts of fats from olive oil and nuts.

According to the Mayo Clinic, who has also publicly endorsed the DASH diet, you are expected to consume at least four servings of fruit and vegetables, six servings of whole grains, two servings of dairy, two servings of fat and oil, and under six servings of lean animal-based proteins. You also have up to five weekly servings of nuts, seeds and legumes.

This is all based on a very comfortable 2,000-calorie-a-day diet. It goes without saying that you need to also exercise to ensure a calorie deficit, and hence, weight loss.

Maybe the best part of the DASH diet is that it's not really a diet at all, but a suggested lifestyle change. While losing weight and lowering your blood pressure is the ultimate goal, it's not meant to be a quick fix or a temporary means to an end like so many fad diets. This is healthy eating and it's something you should be committed to for life.

7 Simple Food Resolutions for a Healthy 2012

Many of us start the New Year with a long list of well-intended diet resolutions--like giving up all dessert or forgoing fat. But large, sweeping goals are often unrealistic and impossible to achieve, leaving you feeling overwhelmed and defeated before you even begin.


The better route? Make smaller, more manageable changes that will keep you motivated and reshape the way you approach food. Try one (or a few) of these:

1. EAT THREE FOOD GROUPS AT BREAKFAST
Research shows that breakfast eaters keep off more weight than those who skip the meal. But many morning foods, like cereal, are high in carbs and not much else--which won't keep hunger at bay for long. Make sure your breakfast includes lean protein, carbohydrates, and healthy fats. Fat helps you feel satisfied, while carbs provide quick energy to jump-start your body after a nightlong fast. Protein helps build and repair muscle and is slow-digesting, so it keeps you full.

2. JOIN THE MEATLESS MONDAY MOVEMENT
The average American eats about eight ounces of meat daily, which is roughly 45 percent more than the USDA recommends. Eating too much fatty meat increases your saturated fat intake, and increases your risk for heart disease. "By going meatless one day a week, you can cut back on saturated fat while incorporating other nutrient-dense, plant-based protein sources into your diet," says Marissa Lippert, M.S., R.D., "including edamame, tofu, nuts, beans, and quinoa."

3. FILL HALF YOUR PLATE WITH PRODUCE
These nutrient-rich foods provide your body with plant chemicals that keep your cells healthy and reduce inflammation, says Kristine Clark, Ph.D., R.D., director of sports nutrition at Penn State University. By literally filling half your plate with fruits and vegetables, you leave less room for higher-calorie options. Plus, they're rich in fiber, which helps lower cholesterol, control blood sugar, and fill you up so you're less likely to overeat.

4. GET MORE CALCIUM (THINK BEYOND MILK)
A study published last year in The Journal of Nutrition found that 38 percent of Americans aren't getting enough calcium, a nutrient essential for keeping bones strong and reducing fracture risk. Since milk is a rich source, try ways of getting more of it: Include a glass of fat-free milk as part of your post-workout snack, stir fat-free milk into soups, or use powdered varieties for a calcium boost that won't alter the dish's flavor. Sneak in more nondairy sources, too, such as dark greens, canned salmon with the bones (they're edible and provide the bulk of the calcium), tofu, and fortified fruit juices and soy milk.

5. UPGRADE YOUR SALAD GREENS
Diversifying your picks beyond standard iceberg and romaine can help you supercharge your salad. Dark, leafy greens like kale contain fiber, calcium, vitamin C, and iron. Radicchio, arugula, and endive provide folate and calcium, while watercress contains beta-carotene, which may help protect against heart disease and cancer. "These greens add variety to your diet, and studies show that a more varied diet decreases mortality," says sports nutritionist Cassie Dimmick, M.S., R.D.

6. DITCH THE PACKAGED DIET FOODS
Low-fat versions of your favorite foods, such as cookies and potato chips, may appear healthier than their full-fat counterparts, but they're often high in added sugars and sodium. Low-fat claims tempt people into eating more calories, and also lead many to increase their view of an appropriate serving size. "One rich piece of dark chocolate can satisfy a craving a lot better than three low-fat brownies," says Dimmick.

7. REDEFINE DESSERT BY FOCUSING ON FRUIT
It's okay to indulge, but do it in a way that will provide your body with nutrients. Go for fruit-based desserts, which are naturally sweet and have immune-boosting antioxidants, says Dimmick. Try a baked apple with cinnamon and top with a spoonful of plain Greek yogurt. Or melt one tablespoon of semisweet dark chocolate chips and drizzle over strawberries. You'll benefit from the inflammation-reducing antioxidants in both foods.

5 Lucky – and Healthy! – Foods for New Year’s

Do your New Year's resolutions include eating better? You can begin on New Year's Day with these 5 traditional lucky foods. From black-eyed peas and greens to fish and pomegranates, these eats will get 2012 off to an auspicious -- and healthy -- start.


1. Legumes
Black-eyed peas, beans, and other legumes swell as they cook, so they represent good fortune in cultures around the world. Southerners dig into a bowl of hoppin' John made with black-eyed peas, while lentils are traditional in Italy, Germany, and Brazil. Health perk: Legumes are high in soluble fiber, which helps chase away belly fat, stabilize blood sugar, prevent heart disease, and fend off colon cancer.

2. Greens
Could the prosperity connection be more obvious? Folks around the globe will gobble plates of greens on New Year's Day, from collard greens in the Deep South to kale in Denmark and cabbage in Germany.  Health perk: Hearty winter greens like collards, kale, and chard help lower your risk of type 2 diabetes and osteoarthritis. The folate, potassium, and other nutrients in greens also guard against high blood pressure. Aim for a cup of cooked greens a day.

3. Grapes
New Year's Eve revelers in Spain and parts of Latin America gobble 12 grapes at the stroke of midnight to ensure a sweet year ahead. According to legend, Spanish grape growers started the tradition in the early 20th century to encourage people to consume surplus fruit. Health perk: Grapes are chock-full of resveratrol, an antioxidant compound that fights inflammation. That helps keep heart disease and joint pain at bay.

4. Fish
They swim in schools and always move forward, so eating fish, especially whole fish, will help you get ahead in 2012. Cod is traditional in Europe, but any variety will help you get off to a lucky start. Health perk: Fish -- especially omega-3-rich coldwater varieties like salmon, cod, and sardines can cut your risk of dying from heart disease by 38%. Fish also helps preserve your memory, reduce arthritis symptoms, and lower your risk of diabetes. Aim for at least 1 (6-ounce) serving of fish a week.

5. Pomegranates
Want to add another baby to the family in 2012? Add ruby-red sweet-tart pomegranate seeds to your New Year's Eve menu. They're cherished as a sign of fertility and abundance. Health perk: These powerful little seeds (and their juice) help lower blood pressure and bad-for-you triglycerides while keeping your blood sugar levels steady. Pomegranates are a great anti-ager that helps protect your skin from inflammation and sun damage.

Enjoy this popular New Year's good-luck food in moderation: pork. Pigs are rich in fat and always move forward as they forage for food, so pork is thought to represent wealth and progress. You'll find it on New Year's menus in roasts, sausage, and bacon.

Marketers may sell pork as "the other white meat," but it's red. And like other red meat, pork can be high in saturated fat, and it's linked to higher rates of heart disease and cancer. Choose a lean leg or loin cut and enjoy a small portion accompanied by better-for-you greens and legumes.

12 Ways to Grow Younger in 2012

Wouldn't it be nice to feel younger as you get older? You can, and it isn't the stuff of "The Curious Case of Benjamin Button." From taking vitamin D to watching your blood pressure and managing stress, these 12 anti-aging strategies will help you live younger in 2012.


1. Take vitamin D.
YOU Docs Mehmet C. Oz, M.D., and Michael F. Roizen, M.D., call vitamin D "the ultimate anti-ager." That's because it nourishes your memory, skin, heart, bones, and arteries, and it helps fight off cancer. Getting enough vitamin D daily (1,000 mg; 1,200 mg after age 60) can make your body think it's 9.4 years younger.

2. Care for your teeth and gums.
A healthy smile looks lovely -- and helps keep your arteries and immune system in top shape. Flossing and brushing daily can prevent periodontal disease and tooth loss, which can make you feel 6.1 years younger.

3. Watch your numbers.
Keeping your waist size, blood pressure, blood sugar, and cholesterol in the healthy zone dramatically reduces your risk of many problems, including cardiovascular disease. The combined effect can make your body think it's as much as 19.8 years younger.

4. Keep stress in check.
Stress comes in many shapes, sizes, and strengths. Some stress is good, but the bad kind ages you inside and out. Reducing bad stress with meditation or other meditation techniques can help you feel 1.7 years younger.

5. Stay in touch.
Reach out to family and friends through e-mails, phone calls, and, whenever you can, face-to-face visits. Staying connected can make you feel 8.5 years younger.

6. Pump some iron.
Working out with weights does your muscles and bones good. Strength-training for just 10 minutes three times per week can make your body think it's 2.6 years younger.

7. Be happy.
Go ahead, watch that romantic comedy and spend time with a pals who make you chuckle. Laughing often can make your body feel up to 8 years younger.

8. Be fruity and nutty.
Fruits and nuts are a tasty, satisfying way to keep your heart, mind, and waistline healthy. Eating 4 to 5 servings of fruit and a handful of nuts daily can help you feel 6.4 years younger.

9. Go for whole grains.
Unprocessed grains are rich in fiber and nutrients, which help fend off disease and keep your weight down. Eat at least 5 servings of whole grains a day to feel up to 2.6 years younger.

10. Think happy thoughts.
Positive moods and a good attitude help your body's vital systems stay in balance - and make you feel 5.2 years younger.

11. Exercise consistently.
You don't have to be a marathoner, but regular exercise can make your body think it's up to 9 years younger. Aim for 30 minutes of activity every day.

12. Sleep on it.
Adequate sleep helps keep your energy up and weight down. Getting at least 6 hours of sleep a night -- but not more than 9 hours -- can make you feel 3.4 years younger.

Winter health tips: A preventative health survival kit

Winter has officially arrived and with the holidays upon us, getting sick, stressed, injured or fatigued is probably the very last thing you've got time for. That's why I have created a handy winter survival kit that will have you sailing through the season in optimal health.
Print this out and post it somewhere so that the entire family can see it!

1. Prevent colds and flus
- Take a good quality multivitamin and 2,000-5,000IU vitamin D daily with food.
- Consume protein at every meal and snack.
- Eat two low-glycemic fruits per day (ensure one is berries).
- Consume ½ cup plain yogurt (preferably organic) daily or two probiotics every morning upon rising.

2. Treat a cold
- Take 500-1000mg of vitamin C every few hours along with 1-2 tablets of echinacea or 2-4 drops of oregano oil under your tongue (be sure to chase this with water).
- Rest! Stay home, sleep and allow your body time to recover.
- Put wet socks on and go to bed (this is not just an old wives tale, it really works!).
- Take two probiotic capsules upon rising and two in the evening, on an empty stomach.
- Boost your vitamin D by taking 25,000-30,000IU, for three days only.
- Drink plenty of fluids - water, herbal teas, or pure juices with no sugar added (diluted ½ with water).

3. Fight poor concentration and focus
- Take three capsules or one teaspoon of fish oil twice daily with food (must be kept in fridge if you purchase a liquid).
- Take 2,000-4,000mg of B12 daily, either with or without food. Look for the terms "hydroxocobalamin" or "methylcobalamin" on the back of the label for best absorption.

4. Beat anxiety or nervousness
- Take four drops of Rescue Remedy under your tongue as needed.
- Ensure you are taking a high quality B-complex supplement once or twice daily.
- If you feel stressed and wired all day, take two capsules of Relora at night before bed and one in the morning.

5. Prevent over-training and aid recovery after exercise
- Drink a whey-protein shake one or two times daily. Whey maintains muscle, aids immunity, and improves recovery after exercise.
- Use ½-1 scoop of a sugar-free post-workout drink with plenty of antioxidants in your water after each strength training or endurance workout.

6. Treat bumps, bruises and injuries
Apply an arnica cream topically. I like Traumeel - it's excellent for bumps, bruises, swelling, stiffness, and soreness, and also comes in tablet form.

7. Stamp out acne breakouts
- Eliminate the following foods from your diet for three weeks to see if it helps to improve your skin: dairy products (milk, yogurt, cheese, sour cream); sugar (pop, candies, muffins, pastries, Gatorade, etc); caffeine in the form of teas, coffee, and energy drinks.
- Drink plenty of water each day.
- Make sure you are having a bowel movement each day. If not, use the remedies for constipation listed below.

8. Improve your skin care
- Opt for organic or naturally-based products.
- My favourite brands include Burt's Bees, Korres, Juice Beauty, and Naturopathica.
- Look for natural products free of methylparabens, propyl parabens, formaldehyde, imidazolidinyl urea, methylisothiazolinone, propylene glycol, paraffin, isopropyl alcohol, and sodium lauryl sulphate.

9. If you drink, reduce the adverse effects
- Take a B-complex supplement with 1mg folic acid - one before drinking alcohol, and one after.
- Water, water, water, water, water!

10. Prevent constipation (less than one bowel movement each day)
- Add 2 tbsp of ground flaxseeds to your diet daily, in smoothies or yogurt.
- Take a probiotic - two capsules on rising each morning, and two immediately before bed.
- Increase your intake of high-fibre foods like fruits, veggies, beans, and whole grains, and reduce your intake of binding foods like cheese and bananas.
- Take a non-psyllium fibre supplement once or twice daily in a large glass of water.
- Drink plenty of water - 2-3 litres - each day.
- Add extra vitamin C and magnesium glycinate to improve bowel tolerance if things do not "get moving."

10 best diet tips we learned in 2011

High in fibre and low in fat, grapefruit is the way to get going first thing. Plus it helps lower bad cholesterol. Bonus: The ascorbic acid found in citrus fruits boosts your body's ability to absorb iron. Add some grapefruit segments to your spinach salad at lunch to reap even more energizing benefits.

The Do Diet is a monthly Chatelaine feature inspired by the frustration of living in a world of diet don'ts. Instead, the Do Diet is filled with easy dos to benefit your overall health and get you on the right track.
Here are ten important things we learned to "do" over the past year.

1. Eat breakfast to lose weight. A healthy start to the day can also lower your risk of heart disease and help you to perform better at work.

2. What you eat is tied to how well you sleep. Anyone who is deprived of it can attest to how essential sleep is to mental and physical health. Sleep can improve your memory, and a lack of it can sabotage your weight-loss goals.

3. Everyone's diet can benefit from a little spring cleaning (even in December, particularly in December!).

4. Chicken soup really can heal a cold. In fact, the right diet can help boost your immune system and keep you sniffle-free through flu season.

5. Want a gorgeous complexion? Eat carrots. In fact, load up on all the carotenoids -the antioxidant family in carrots, pumpkin, red peppers and kale - if you want glowing skin.

6. Eggs for dinner is the best way to end a stressful day. If life is hectic and you're feeling overwhelmed there is no better time to be vigilant with a healthy diet. Eating the wrong foods will only exacerbate the stress on your body.

7. You can have your cake and eat it too.

8. Not all burgers are created equal (hello ground turkey with low-fat cheese, a spoonful of tomato salsa and mashed avocado!).

9. Top your salad with cherries and fill your omelette with spinach. Certain nutrients are proven even more effective when eaten together.

10. Order curry instead of pizza and keep a stash of sunflower seeds at your desk. Some foods are proven to enhance memory, increase mental sharpness and even help ward off Alzheimer's.

5 Ways to Help Your Hangover

We’ve all done it: we’ve had one too many glasses of wine on a week night or at a work holiday party. It seemed like a good idea until the next day, when we’re left with a horrible hangover.
For some, it’s no big deal, a mild headache and an insatiable hunger for anything greasy. For others, it’s debilitating. Whichever category you fall into, here are some helpful tips on how to beat the dreaded hangover:

1. Drink a lot of Water
We get hangovers because our bodies are dehydrated, so one of the best sure-fire ways to alleviate the symptoms of a hangover is to rehydrate your body. Drinking a lot of water will help flush the alcohol out of your system. Add some lemon to your water; it’ll help soothe your stomach and adds vitamin C. Avoid water that’s extremely hot or cold — drink water at room temperature.

Water may be the key to recovering from a hangover, but it’s also your best way to prevent one. Try rotating every alcoholic drink with a glass of water, or drinking a few glasses of water before you go to bed.

2. Avoid Coffee
Even though you may feel extremely tired or groggy when you wake up, try to stay away from coffee. Caffeine will only dehydrate you more, and since it’s also a diuretic, it won’t help your stomach.

3. Rest
When you first wake up, it’s important to get some fluids into your system as quickly as possible, but after that it’s time to relax again. Rest is your best friend; it gives your body a chance to recover.

4. Fruits and Vegetables
Eating a lot of fruits and vegetables is a great way to help fight the effects of a hangover. They’re a great source of natural vitamins and also help to quench thirst. Water-rich fruits and vegetables act as food and drink, providing the mineral salts, natural sugars, amino acids and vitamins that your body will be craving the morning after. Watermelons, cucumbers, celery, grapefruit, grapes, strawberries and oranges are all great options for your morning-after meal.

5. Vitamins
One of the effects of dehydration is a depletion of natural vitamins in the body, so they need to be replenished. Getting vitamin A in your system helps to enhance and strengthen your immune system (which will help to fight your hangover). Eat eggs, fortified cereals, darkly colored orange or green vegetables and orange fruits.

Bloodshot eyes and an unbalanced nervous system come with a hangover headache. Vitamin B1 calms nerves while B2 helps with bloodshot eyes. Eat fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ for a dose of vitamin B1. Eat meat, eggs, legumes (like peas and lentils), nuts, green leafy vegetables, broccoli, asparagus, and fortified cereals for a dose of vitamin B2. Vitamin D helps soothe shaky nerves. Eat egg yolks, fish oils, and fortified foods like milk and get outside for a dose of natural sunlight.