The Power of Probiotics

Optimum fitness involves healthy eating, regular exercise and stress reduction everyday. Another way to boost your overall health is with the power of probiotics, friendly bacteria that minimize the growth of harmful bacteria for a healthier digestive system.

Because your digestive system distributes nutrients throughout your body, keeping it healthy is a top priority. The meaning of the word probiotics is pro life because of their many body benefits.

These useful bacteria can help improve digestive health, boost your immune system, protect against infection, reduce your cholesterol levels, promote urinary health and even lower the risk of developing certain types of cancer.

There are more than 400 types of friendly probiotic bacteria offering a variety of health benefits. Probiotics are usually found in dairy products such as yogurt, kefir, sweet acidophilus milk and milk with added probiotics.

A special fermenting process enhances the texture and flavor of dairy products containing probiotics. Choose yogurts and dairy items with live or active cultures to get your daily dose of probiotics for a healthier digestive system and improved overall fitness.

Staying Fit At Summer Barbecues

This past weekend kicked off a series of summer barbecues tempting us with their irresistible aroma. But you don't have to avoid summer barbecues to stay fit.

Making healthy choices keeps you in shape throughout the entire summer season.

Here are a handful of suggestions:

• Choose veggie burgers or turkey burgers instead of beef burgers and skip the cheese. Add healthier options to flavor your burger, such as lettuce, onions and tomatoes.
• Bratwurst and kielbasa on the grill smell delicious but pack on the pounds. Opt for beef or turkey frankfurters instead.
• Put your burger or hot dog on a whole wheat bun instead of a regular one to add nutrients.
• Avoid the potato chips and potato salad and snack on baked beans, raw vegetables, salsa and pretzels instead.
• Steer clear of alcohol, soda and lemonade. It is healthier to refresh yourself with water to replenish essential water lost while perspiring. Add a touch of lemon for flavor.
• You don't have to skip dessert. Instead of downing that slice of pie, have fresh fruit, a dash of whipped cream and a small slice of angel food cake.

Don't skip those unforgettable summer barbecues with friends and family. Make healthy eating choices and enjoy yourself!

Is Portion Distortion Ruining Your Fitness Picture?

If your fitness routine isn't delivering the desired results, portion distortion may be the culprit. Even healthy foods in excess will pack on pounds.

Eating too much of a good thing can cause you to gain weight or remain stagnant in your fitness goals.

Portion sizes in restaurants have grown over the past twenty-five years and we wind up doing the same thing in our own homes.

To lose more weight, you need to cut down portion sizes.

Consider these ways to proportion your portions for better fitness:

• When you dine out, eat half the serving and have the other half wrapped to go for another meal.
• Instead of ordering a meal at a restaurant, order an appetizer as your main course.
• If you must go to a fast food restaurant, never super size your value meal and avoid fried foods.
• Use smaller plates at home to encourage smaller portions.
• Remember you can have leftovers at home, too, by saving extra food in sealed containers.
• Follow directions on the package carefully and consider serving sizes so you only have one.

By taking control of your portion sizes, you improve your fitness picture for optimum health.

Is Eating An Emotional Experience?

Do you find eating is an emotional experience for you?

If you ever woke up on the sofa with an empty bag of chips next to you and no memory of how you wound up there, you've fallen victim to emotional eating.

According to leading nutritional experts, about 75 percent of overeating is caused by emotion. In other words, we are getting far too comfortable with comfort foods.

Most emotional eating starts with the desire to relieve stress. Instead of snacking, figure out the reasons for your anxiety and find new skills to combat your issues.

To overcome your emotions at the moment, you can:

• Eliminate chips and chocolate from your cabinets and stock up on healthier snacks such as applesauce, bananas and whole wheat toast.
• Exercising is one of the best ways to relieve stress and stay fit. Take a walk, shoot a few hoops, jog around the block or do calisthenics and cardio to get past your emotions.
• Keep a journal tracking your progress, highlighting your achievements and reinforcing your goals.
• Instead of eating to relieve stress, talk to someone you trust or visit online forums for advice.

When you take control of your emotions, you are also taking care of your overall fitness and well-being.

Does What You Drink Jeopardize Your Fitness Efforts?

If you are exercising daily and eating well-balanced meals but still not losing all the weight you want, consider your beverage choices.

What you drink could be packing on quiet pounds and jeopardizing your fitness goals.

Consider some of the unhealthy beverages you may wind up sipping at some point during the day:

• Soda has empty calories and even diet soda may have caffeine that works as a diuretic, dehydrating your body;
• Coffee also has caffeine and adding sugar or milk will add calories;
• Whole milk contains essential nutrients but also has the highest fat content; and
• Alcohol causes dehydration, possible liver damage, minimizes absorption of essential nutrients and even interferes with the way fat is metabolized in your body.

There are, however, healthy beverage choices that support your fitness efforts:

• Green tea is a preferred choice over coffee because it's an antioxidant with lower caffeine;
• Tomato juice is an antioxidant with vitamins and minerals with a fun spicy flavor;
• Skim milk contains all the essential nutrients that whole milk has without all the fat; and
• Water hydrates your body, flushes out toxins from your system and has no calories naturally.

To boost your fitness routine, make sure you include healthy beverages on your everyday menu.

Can You Lose Weight By Eating Breakfast?

If you rush out the door and skip breakfast, you're not alone. Though you may think it's no big deal, eating breakfast will actually help you lose weight and stay healthy.

By eating a simple meal in the morning, you enjoy health benefits including:

• burning more calories throughout your day;
• revving up your metabolism in the morning to burn the most calories and fuel everything you do; and
• increasing your leptin output, the hormone that naturally suppresses your appetite.

Avoid convenience foods for breakfast, such as bagels, white bread or cereals with sugar.

Instead, choose from foods such as whole wheat bread, yogurt, high fiber cereal with milk, a banana, a smoothie, blueberries, a bran muffin and other healthy choices for breakfast.

You will enjoy increased energy throughout your day and burn the most calories.

When grabbing a quick breakfast everyday, you'll see the difference in your health and fitness levels. Instead of running out the door hungry, wake up 15 minutes early and eat breakfast so you can boost your weight loss efforts.

How to Eat Less and Feel Full

Can you actually eat less and still feel full?

While high calorie foods give you a brief rush of energy, it runs out quickly. Eating foods that are rich in water, fiber or protein rather than calories makes you feel full and gives you long-lasting energy.

Soup and Salad, Please

Eating soups, salads, leafy greens and fruits gives you essential nutrients and water to feel full and fueled throughout your day. These food are 90 percent or more water to help flush toxins out of your system and make you feel great.

Fiber Your Way To Full

If you are really hungry, healthy whole grains, beans, lentils, and fruits and veggies with the skin are a super source of fiber without the extra calories found in refined carbs such as cookies, cake and white bread.

The Protein Scene

Eating lean protein gives you a full feeling while providing necessary nutrients and amino acids. Grill, bake or broil lean meat, seafood and chicken to satisfy your hunger cravings.

The Peanut Gallery

Nuts make fantastic snacks because they have plenty of fiber and protein to hold you over until your next big meal of the day. A small handful of peanuts, cashews or almonds is a tasty way to get past a growling stomach in the middle of the day.

Water Yourself

You need water, just like plants and pets. Make sure to drink 8 glasses of water daily to feel fuller and healthier all day.

When you eat the right foods, you will always feel full and satisfied without all those unwanted calories.

Keeping Your Children Fit and Healthy

According to the National Center for Health Statistics at the Center for Disease Control and Prevention, an alarming 17 percent of children between the ages of 2 and 19 are obese.

Keeping your children fit and healthy is a top priority because of the current toxicity in America through ongoing commercials for junk food that lure kids.

Dr. Leonard Wartofsky of The Endocrine Society states, "Clearly, Americans recognize the obesity epidemic facing this country and our children."

Meanwhile, Marlene Schwarts, deputy director at the Rudd Center for Food Policy and Obesity at Yale University says, "They're surrounded by circumstances where the default behavior is one that encourages obesity."

In response to this epidemic of childhood obesity, parents can still turn to the food pyramid as a guideline for a balanced daily diet.

While the world has changed dramatically over the past two decades with fast food restaurants everywhere and oversized food options, children's nutritional requirements remain the same.

Estimates of these daily requirements according to the food pyramid include 6 to 9 servings of grains, 3 to 4 servings of vegetables, 2 to 3 servings of fruit, 3 servings of dairy and 2 servings of meat and beans. These estimates increase slightly for a teenage boy or girl.

In an environment that encourages instant gratification through unhealthy food choices, we need to get back to basics by following the guidelines of the food pyramid when we feed our children.

More information about the food pyramid can be found at www.mypyramid.com.

Meal Budgeting For Weight Loss

What is meal budgeting and how will it help you lose weight?

When you plan your finances, you put together a basic budget based on your income versus your expenditures. Dieting works the same way as your finances because what you take in equals calories and the energy you expend burns them.

When you want to take control of your money, you put together a spreadsheet to track your expenses and available cash. To get a handle on your weight, consider keeping a food journal so you know how many calories you are consuming daily and what you are doing to burn them.

Your food journal could include:

• the number of meals you eat with the calories;
• the time of day you eat;
• a daily tally of calories consumed; and
• the times you fit fitness into your day and the number of calories you burn.

Just like getting your finances in order, you can get a handle on your weight loss goals by keeping track of your daily habits.

Once you know the total calories you consume and the total calories you burn, you can determine the bottom line to minimize your daily calories, monitor times during the day when you eat the most and make sure you include fitness in your everyday routine.

The Straight Skinny on Chocolate

As Valentine's Day draws near, the foil boxes of chocolates lining store shelves tempts most of us.

While flowers and a fruit basket are a healthy alternative to chocolates, some people still want chocolate more than anything else.

If you absolutely need to have or give chocolates, comfort yourself with these facts:

• While many think chocolate is high in caffeine, a 1.4 ounce bar has the same amount of caffeine as a cup of decaffeinated coffee.
• Chocolate is a source of iron, zinc, magnesium and copper.
• The average chocolate bar has the same amount of antioxidants as 5 ounces of red wine.
• The unique saturated fat in chocolate, stearic acid, does not raise your cholesterol levels.
• Eating chocolate increases HDL, your good cholesterol levels.
• There is no scientific evidence that chocolate causes headaches or acne.
• Chocolate is also a feel-good food and you won't gain weight if you eat it in moderation.

While there are healthier Valentine's Day options, you can still enjoy a little bit of chocolate without guilt. Moderation is the key!

Can Foods Help You Get Rid of Belly Fat?

If you have belly fat, did you know certain foods can help you get rid of it?

According to a study published in the Diabetes Care journal, eating a diet that is high in MUFAs (monounsaturated fatty acids) can actually reduce that unwanted belly fat from building up.

Foods that contain MUFAs include:

1. Peanut butter - satisfying and offers magnesium, potassium and Vitamin E;
2. Sunflower seeds - portable snacks with Vitamins B and E;
3. Macadamia nuts - contains antioxidant selenium and is a source of fiber;
4. Avocado - helps reduce cholesterol with beta stosterol;
5. Semi-sweet and dark chocolate - irresistible and contains antioxidants;
6. Almonds - adds flavor, protein, fiber and Vitamin E;
7. Flaxseed oil - gives you Omega-3s like fish to boost brain and heart health; and
8. Olive oil - fights bad cholesterol and contains antioxidants.

All these great foods actually help minimize body fat over time. Coupled with a simple daily fitness routine and you will look and feel better in just a few months.

Stop Late Night Snacking for Better Health

While it can be tempting to snack on goodies at night, you are adding extra calories to your daily diet while risking indigestion and sleep problems that can cause you to eat more than before.

Snacking before you sleep makes it more difficult to get to sleep and sleep deprivation makes you feel hungry, creating a vicious cycle.

In fact, when you don't get enough sleep the hormone ghrelin is produced which results in drastically increased hunger.

To stop this cycle of negative activity, you need to stop eating before bed.

Consider these ways to cut your cravings for better sleep and improved health:

• take a relaxing bath instead of snacking at night;
• often people snack to keep their hands busy so find an alternative;
• read a magazine or book about fitness;
• try relaxing fitness routines that involve tai chi or yoga;
• make sure you eat 3 meals daily and 1-2 snacks so you don't have the desire to binge before bed;
• drink water in the evening to feel full;
• have a regular bedtime schedule, even on the weekend, so your body knows what to expect;
• avoid alcohol, nicotine and caffeine before sleep time.

By making a few simple lifestyle changes, you can enjoy better sleep, increased fitness and improved overall health.

How To Avoid Gaining Weight When Sitting at Work All Day

If your job requires you to sit most of the day, you may be packing on extra pounds.

Research conducted by the University of Chicago showed people working sedentary jobs may wind up with a Body Mass Index that is 3.3 units higher than folks working active jobs -- this can add up to 15 extra pounds in just a few months.

Consider these ways to stay fit even if you sit all day at work:

• Don't forget to eat. Avoid fast foods with extra sodium and calories and opt for 2-3 healthy snacks during the day to keep your energy level up and your metabolism functioning properly.
• Avoid office gathering places with food. Eating can become a hobby to combat boredom so steer clear of marathon snacking in the break room and keep healthy snacks in your desk to ward off cravings.
• Recruit your co-workers into healthy activities. Instead of gathering around the coffee machine and noshing on goodies during break, take a short walk and share a healthy snack afterwards.
• Use every opportunity you can to move. Take the stairs instead of the elevator or get that file yourself instead of buzzing your secretary.
• Schedule exercise into your daily routine. Whether you decide to go for a brisk walk after work or take a trip to the gym in the morning, find a convenient way to fit twenty to thirty minutes of exercise into your routine at least three times weekly.

By making a few minor changes to your daily routine, you can survive your sedentary job without packing on unwanted pounds.

6 Foods That Will Surprise You

Often the greatest mistake you can make when dieting is assuming certain foods are healthy and others are not.

Based on reputation, some foods are dismissed when they are actually healthy and other foods are not as healthy as you may think.

Here are some examples:

1. Although granola bars are revered as a healthy snack filled with nuts, whole oats and dried fruit, they are usually dipped in sugary syrup or contain chocolate chips. Even the granola bars that don't contain a lot of sugar have little fiber, protein, vitamins and minerals, putting them in a class with candy bars.
2. Bottled tea beverages, though promoted for their antioxidant abilities, actually contain a significant amount of sugar to rival soft drinks.
3. Frozen yogurt usually does not contain active cultures like the healthy, refrigerated kind. Additionally, frozen yogurt usually contains excessive amounts of sugar.
4. Beef has gotten a bad name but it is actually the cut and amount that matters. Having a 3-ounce serving of lean beef contains more than half the daily requirement for protein along with a myriad of other essential nutrients.
5. White potatoes have also gotten bad press, but it is actually adding butter, sour cream and frying them that makes them unhealthy. Eating plain white potatoes with the skin provides essential carbs, vitamin C, Vitamin B6 and potassium while making you feel full and satisfied.
6. Pizza contains a myriad of nutrients along with the four basic food groups. Eating pizza with whole wheat crust and veggie toppings is both nutritious and delicious.

So from now on, you can pass on those chewy granola bars and enjoy a tasty steak instead!

5 Tips For Healthier Eating in the New Year

If you are suffering from a high-calorie holiday hangover, you are not alone.

All those tempting treats can put on pounds quickly and the New Year gives you a fresh start for better eating and healthy living habits.

Consider these 5 tips for the healthiest New Year ever:

• Don't forget the fiber. A combination of protein and fiber helps to curb your appetite, regulates blood sugar, promotes regularity and reduces blood cholesterol. Ideally you should have 21 to 38 grams of fiber daily.
• Don't forget the fish. Not just brain food, fish has vitamins, minerals, protein and omega-3 fatty acids to help reduce the risk of heart disease, cancer and even minimize the potential for diabetes.
• Eat plenty of dark green, leafy vegetables. You mom told you to eat your veggies and she was right because dark green, leafy vegetable contain beta carotene and lutein to combat cancer, stroke and heart disease.
• Control your portions. By using a smaller plate and eating slower, you can eat less without feeling hungry.
• Don't forget the beans. Bean are rich in carbs, protein and fiber to control cholesterol, promote regularity and minimize the risk of cancers.

By facing the New Year with a healthier perspective, you will look and feel better sooner than you think.

Five Ways To Avoid Overeating

Holidays, gatherings and occasions continually challenge our self-control when it comes to eating.

Consider these five ways to avoid overeating during these difficult times:

1. Walk away from the situation. By simply changing your surrounding for awhile, you can avoid temptation.

2. Trick your taste buds. If you continually crave something sweet, eat something salty like a pickle. If you're looking for something salty, go for a spicy flavor such as a hot pepper.

3. Get up and move. Getting physical can keep your mind off food so take a walk or do some stretches to balance the cravings.

4. Avoid food if you are sad or angry. Rather than using food as comfort, sit with your feelings and write them down if you need a release.

5. Give yourself a special treat. Rewarding yourself with an activity that does not include food, such as a bath or massage, is a great way to take you mind off snacking and still feel pampered.

By taking the focus off snacking for awhile, you can avoid overeating for a healthier lifestyle and a better relationship with food.

Three Ways To Get Rid of Belly Fat

Everyone dislikes extra belly fat because we look less attractive in clothes. And the reality is that abdominal fat can increase your risk of getting diabetes, heart disease and certain cancers.

As Americans exercise less, eat more fast food and continue to get stressed out, waistlines continue to expand.

While we all know we need to avoid fatty foods and exercise more, there are three other major ways to get rid of that unwanted belly fat:

1. Stay away from trans fats. We've heard it's a dirty word and it's true - trans fats are unhealthy and build belly fat.

2. Sleep more. Most Americans are compromising their sleep, which is essential for your body's metabolism to function properly.

3. Keep stress in line. By managing your stress, you can reduce the release of a hormone called cortisol that causes abdominal fat.

By living a healthier lifestyle overall, you can get rid of that belly fat so you look and feel noticeably better.

Is the Salt in Your Diet Safe?

Recently, a petition by the advocacy group Center for Science in the Public Interest (CSPI) filed with the U.S. Food and Drug Administration (FDA) requested that the safe status of salt be revoked.

A hearing is scheduled in response to CSPI's request, which also includes recommendations to limit the level of salt in processed foods, to grade salt as a food additive and to send health messages to encourage the limiting of salt intake.

Excessive salt intake is linked to health problems such as heart disease and high blood pressure.

Although we are aware of the dangers of too much salt, previous petitions from the CSPI to the FDA in 1978 and 1981 were denied.

We do need salt to live, but too much of a good thing can be a bad thing. According to Alicia Moag-Stahlberg, research nutritionist at Northwestern University Medical School and a spokesperson for the American Dietetic Association, "You cannot exist without sodium. But the amount we need is minor."

The recommended safe minimum daily amount of salt recommended by the National Research Council of the National Academy of Sciences in Washington, DC is 500 milligrams up to 2,400 milligrams.

For optimum health and fitness, be careful about eating too many processed foods and keep track of your daily salt intake.

A Halloween Sugar High and Holiday Sweets

Halloween seems to be the time of year that gets us started with sweet treats and it goes on right into the New Year, when we all get on the scale and make resolutions to lose ten pounds.

No matter how many people may succumb to this temptation, it is still an unhealthy choice to avoid.

The refined sugar found in Halloween candy and pre-packaged holiday treats offers no nutritional value and contributes to serious conditions such as obesity, diabetes and severe dental decay.

Consider these tips to steer clear of those tempting treats so you feel and look fantastic through the holidays:

• Keep in mind the U.S. Department of Agriculture guidelines for people on a 2,000 calorie diet diet are 10 teaspoons of added sugar (80 grams), which is the approximate amount of sugar in one glass of soda;
• With the amount of sugar in soda in mind, drink water rather than sweetened beverages;
• Buy Halloween candy you don't like so you won't be tempted to pick;
• Keep candy and sweets out of sight rather than displayed in irresistible bowls or on the counter;
• Make sure you fill up on healthy snacks so you won't be hungry for all the sweet snacks; and
• Avoid total self-deprivation during the holidays by allowing yourself just one of your favorite treats - but if you can't have just one - you need to stay away from the temptation altogether.

By keeping these few simple tips in mind from October through December, you can face the New Year without worrying about unwanted weight gain.

Thanksgiving Diet Tips

While we always want to know how big the Thanksgiving turkey is, do we bother to weigh ourselves before the big feast?

Often we avoid the scale from Thanksgiving until the New Year so we remain unaware of the pounds we are packing on.

With turkey day right around the corner, consider these simple Thanksgiving diet tips to avoid gaining an excessive amount of weight that will require you to make a New Year's resolution to knock it off:

• weigh yourself before Thanksgiving and after to judge just how much you indulged and use this as a guideline to avoid equal indulgences during the other upcoming holidays;
• eat a light, healthy snack, such as fruit, vegetables or low-fat dairy, an hour before Thanksgiving dinner so you are not hungry;
• avoid second helpings, even if those sweet potatoes are the best you ever tasted;
• stick to one dessert instead of piling your plate with tiny versions of everything available which wind up adding on lots of extra calories;
• take it easy on the butter and gravy - use only a small amount or none at all;
• don't add salt to your meal;
• and take a walk after Thanksgiving dinner to get a bit of exercise after eating.

By following the above Thanksgiving diet tips, you will look great for rest of the holidays and the New Year.

Fight the Flab at Holiday Time

Recently the Hollywood actress Jessica Alba stated she would get fat, indicating, "If it's for a challenging or inspiring role, I'd do it." While celebrities have a staff to help them achieve fitness goals, we need to face our figures ourselves and take full responsibility for our eating habits.

As Halloween approaches, once again the season of overeating begins. Trick or treating is the kick off to Thanksgiving and all the other winter holidays that are related to a variety of foods.

Here are some ways to beat the holiday food rush:

• Bag up healthy snacks and keep them at work so you won't be tempted to snack on those holiday candies and cookies in the break room;
  
• Purchase healthy choices for holidays –- for example, instead of candy for Halloween, purchase pretzels or gift certificates;
  
• Put the focus back on fun and away from food at the holidays by encouraging long walks, sleigh rides and snowballs fights so everyone is exercising rather than eating;
  
• Eat a light, healthy snack before you attend holiday parties so you won't be tempted by fattening appetizers or sweets; and
  
• If you really can't resist temptation, have very small portions –- the same goes for alcohol, which can really pack on the pounds.

By having healthy habits and a bit of self-control, you can avoid unwanted weight gain during the holidays and still have a great time.

The GM Diet Versus a Healthy Lifestyle

Have you heard about the GM Diet?

The GM diet is a health and diet program that was developed for dependents and employees of General Motors, Inc. to encourage fitness and wellness. It was created in conjunction with a grant from the U.S. Food and Drug Administration and Department of Agriculture, and field tested at the Johns Hopkins Research Center.

The GM diet was designed to target a weight loss of 10 to 17 pounds per week by cleaning the system and burning more calories than what is taken in. The plan was also intended to flush the system, boost overall well-being and improve disposition and emotional clarity.

During the first seven days, diet followers must abstain from alcohol and drink 10 glasses of water every day.

• The first day you eat fruit;
• The second day vegetables;
• The third day fruits and vegetables;
• The fourth day bananas and milk;
• The fifth day beef and tomatoes;
• The sixth day beef and vegetables;
• And the seventh day brown rice vegetables and fruit juice.

By this time, you are supposed to safely achieve a weight loss of 10 to 17 pounds. And after the first week, you can have two alcoholic beverages daily, such as white wine or cordials, to aid digestion.

Although it seems to be a somewhat safe way to shed excess pounds quickly, there is definitely no substitute for a healthy, well-balanced lifestyle. Developing a daily routine that includes the four food groups, exercise, relaxation and plenty of sleep is the key to outstanding lifetime health and fitness.

Five Dieting Mistakes to Avoid

You are already on your way to losing weight and maintaining a healthy lifestyle because you have cut back on sugar, fat and salt and added more fiber, protein, fruit and vegetables to your daily diet.

While you are well on the road to dieting success, make sure you avoid the following five mistakes:

1. Don't eat too much, even if it's fruits and vegetables. Even too much of a good thing is simply too much and can pack on extra unwanted calories.
2. Don't forget to write everything down. When you keep a food journal, you have an accurate understanding of exactly what you are eating and how to improve your habits.
3. Don't be tempted to eat just "one". Sweet, salty snacks can be trigger foods that bring on binge eating so avoid temptation.
4. Don't speculate about portion size. Measure your portions so you know you are eating the right amount of food.
5. Don't skip meals. Develop meal plans and stick to them to avoid hunger and possible binge eating.

By avoiding common dieting mistakes, you will be fit and trim sooner than you think!

The South Beach Diet and Low Carb Eating

The South Beach Diet and low carb eating have been buzzwords for the past few years since the Atkins Diet began to phase out.

Although no diet is a substitute for healthy daily eating habits, you can still walk away from any diet with improved skills for healthy living.

Many people have failed at the South Beach Diet because the diet features low calorie, generic meals that are somewhat low protein.

However, low carb eating such as the South Beach diet can teach us several relevant eating patterns, such as:

• Keeping saturated fats out of our daily diet;
• using cooking spray, fish fat and olive oil instead of vegetable oil or butter;
• and developing better eating habits everyday to look and feel your best.

By choosing more fruits, vegetables, whole grains and proteins...and less fatty snacks, sugar, saturated fats and processed foods...you can build a lifetime of common sense eating for better overall well-being.

While a diet may not always succeed, consistent healthy eating habits are a sure road to nutrition success.

Four Fall Foods for Healthy Nutrition

As fall arrives, we have thoughts of harvest and other crops of fresh fruits and vegetables. Consider the following four foods to add tasty, healthy variety to your autumn meals:

Apples

Apples are sweet, delicious and very versatile by themselves or added to a number of dishes. Best of all, apples are low in calories, have no cholesterol, are high in fiber and contain nutrients such as calcium, potassium, folic acid and Vitamin C.

Winter Squash

Fall squash such as butternut and acorn are flavorful and make a great additional to any autumn meal. Winter squash is an excellent source of fiber and Vitamin A.

Pecans

Although portion control is essential when eating nuts such as pecans, they are also very healthy for you and are great on salads or as a snack. Pecans are high in vitamin B6, zinc, magnesium, folic acid and thiamine.

Pumpkins

Not just an attractive autumn decoration, pumpkins are savory and nutritious to eat. Pumpkins offer Vitamin C, E, riboflavin, potassium, iron, fiber and carotenoids to help prevent cancer and heart disease.