I had no idea there was a fat gene, although I am certain that I have several of them.  According to a new study the preference for fatty foods has a genetic basis, and those with certain forms of the CD36 gene may like high-fat foods more than those who have other forms of this gene.  My sister is tall and slim, so somehow I got the short and fat genes.  All joking aside, weight loss is a constant struggle in my life and I have a stack of health issues that seem to cause further weight gain so it’s a vicious cycle.

According to a study, plans like Atkins that are low carb and higher in fat seem to work better for those with this fat gene since it satisfies this craving.  However, many of us find it difficult to accept that eating bacon and hotdogs which are permitted on the Atkins plan, could really be healthy, even if we do shed a few pounds.  Why not balance low carb but with better food choices?  If you are going to eat fats, make them healthy sources like what you would find in avocado or salmon.  If you have trouble planning a menu and sticking to a diet, consider ediets Meal Plans. They have a low carb option  and with our ediet coupon codes, you can now receive 3 free weeks. If you are worried that the plan won’t work for you, don’t.  ediets offers a weight-loss guarantee.  You set your goal and if you don’t reach in six months or less, you get six months free.

I have a friend who runs 5K and half-marathon races. For fun! While this is mind-boggling to me, because I really don’t find exercise all that fun, I appreciate her dedication to health and exercise, and wish that I had her determination. So, with that in mind, I decided to start the Couch to 5K program.

The premise of the program is that by training gradually, you can be ready to run a 5K after 9 weeks. Since I can barely run to the end of my not-very-long driveway to get the mail, this is a laughable concept to me, but I thought I’d give it a try. My “chubby jeans” are getting a little snug, and it’s not a good thing. Also, my new year’s resolution was to lose some weight, not pack on more!

Here’s the gist (you always start each of the three weekly workout sessions with a brisk, get-your-heart-pumping 5-minute walk):

• For the first week, alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes.
• The second week is 90 seconds of jogging alternated with two minutes of walking, again, for 20 minutes.
• Gradually build up until the end of the 5th week, when you should be able to jog for 20 minutes straight.
• By the 7th week, you’ll be jogging for 25 minutes, and by the end of the 9th week, you’ll be able to run 3 miles, or about 5 kilometers, in a half hour.

At any point, you can repeat a week if you think it’s necessary. You can find more specific information, including how to measure your running in distance, instead of minutes, by typing “couch to 5K” into your browser; a lot of sites have the program listed for free.

Like anything else, deciding to start a new exercise program takes some time. First, I had to look up the program and show casual interest. Then I talked to a few friends who had either tried it or who knew someone else who had succeeded. Finally, I told my family that I was going to do it. This last step turned out to be my downfall, because I was still in the thinking-about-it phase, but my nine-year-old heard me say “running,” asked if I’d be doing it outside, and practically tripped over herself in her mission to bring me my sneakers while simultaneously jumping up and down with glee. She is always begging me to take her for a walk or a run, and I almost always decline. This, she figured, was her chance.

So, that’s how I ended up spending 25 minutes out of a perfectly good Sunday afternoon alternating walking with jogging around my neighborhood, exuberant third-grader in tow, rooting me on (read: saying, “Mah-aahm! You’re supposed to be running! Run faster!”). All in all, it wasn’t exactly torture. I was surprised that it took me longer than 90 seconds of walking to recover from my 60 seconds of jogging. I guess I’m in worse shape than I thought!

While I’m at it, I am going to take advantage of those Weight Watchers coupons they keep sending me (how did they know about my jeans?) and sign back up. By the time spring comes, I’ll not only look great in a bathing suit, but I’ll be able to run 5 kilometers, if I have the desire (which I bet I won’t)!

Have you tried Couch to 5K? Does it get any easier? Give me some encouragement!

Last week, Punxsutawney Phil, the groundhog who is in charge of Groundhog Day, predicted six more week of winter. Some of you might be thinking, “what winter?” because the temperatures have been unseasonably high, but others have been experiencing frigid weather. Assuming Phil is correct (and why wouldn’t he be?), we have a ways to go before the mercury starts rising… and we can’t put off our exercise plans for another five weeks! We have new year’s resolutions to keep (or to get back on track with), and bathing suit season right around the corner. When it’s cold outside, though, we do need to keep ourselves safe and warm in order to reap the benefits of wintertime exercise and not get injured or ill in the process. Here are a few pointers to keep in mind as we wait for spring’s warmer weather to get here:

Seek Professional Advice

You already know that you should check with your doctor before you start a new workout plan, but how many actually do this? Working out outdoors in cold weather can be dangerous if you have asthma, heart problems, circulation problems or issues with your nerves, so do double-check before you exercise in the elements if you have any of these conditions.

Protect Your Extremities

When you’re working out, you will feel warm all over, but your hands and feet will be receiving less circulation than your torso, arms and legs. Wear gloves, sweat-wicking socks and appropriate shoes to prevent frostbite during very cold weather. Also, wear a hat or earmuffs to keep your ears warm, and a scarf to keep your nose warm. These areas of the body tend to stay cool while the rest of you is hot, so it is important to protect them.

Dress in Layers

Wear a thin layer of a fabric that wicks sweat away from your skin. Silk and wool are good natural choice, or try polyester, Thermax or Thinsulate if you want to try something synthetic. Don’t wear cotton as your bottom layer, because it can trap moisture and keep your skin damp, and therefore cold. Over that layer, wear fleece, wool, or polyester, as one of these will help insulate your body and keep you warm. Your outermost layer should block wind, snow and rain. Choose something with zippers and flaps to help trap warm air inside and block cold air from entering. Avoid wearing a jacket that is too heavy, as that will just promote sweating. As you warm up, you can remove layers to prevent too much sweating, and put them back on when you cool off.

Accessorize for Safety

Choose shoes with a deep tread if you will be working out in snowy or icy conditions, as they will help you remain upright. If you are skiing or snowboarding, wear a helmet designed for these activities. Wear reflective clothing if you will be out after dark, and don’t forget sunglasses to reduce potentially dangerous glare if you will be out on a sunny day; remember that snow reflects sunlight and can cause snow blindness. Also, slather on some sunscreen if you have any skin exposed. Sunburn is possible even on the coldest days.

Know the Warning Signs

The main dangers of exercising during the winter are hypothermia and frostbite, and knowing what the symptoms are can help you avoid problems. If your fingers, ears or nose are numb or stinging, you are at risk for developing frostbite. Get inside and expose them to room-temperature air. Do not massage the areas or apply hot water, as these practices can cause further damage. If they appear white or if numbness persists, get medical care. If you experience uncontrollable shivering, fatigue or a loss of coordination, you may have developed hypothermia. This is an emergency situation; ask someone to take you to your doctor or an emergency room if you do not feel better shortly after warming up.

Knowing how to keep yourself safe while exercising in the winter will go a long way in helping you meet your fitness goals while not putting yourself at risk needlessly. You don’t necessarily have to stay inside just because it’s winter; use common sense and take simple precautions to stay healthy and safe while waiting for spring to make its arrival.

Last week, we talked about having a no-calorie Valentine’s Day, but what about those who are dieting but who might want to splurge a bit on the holiday for lovers? You can certainly have some special foods on this day without throwing your diet out the window.

First, here are some Don’ts:

*Don’t go crazy. If your sweetie brings you a box of 50 chocolates, eat a few, not the whole box. If you go out for fondue, consider just getting the cheese and the chocolate; you probably don’t need the whole four-course fondue meal. Remember, you don’t want to over-stuff yourself; there’s nothing romantic about that!

*Don’t eat calories you’re not wild about. If, in the course of preparing a special dinner, you realize that you have not taken time to eat a proper lunch and are starving, don’t run out for fast food or mindless nosh a bag of chips. Instead, make a mental note that you’re saving calories for later, and make the conscious decision to snack on fruit or some whole-grain crackers instead.

*Don’t feel guilty! It’s one day: don’t waste time that you could be spending on your partner feeling guilt over your decision to put your diet aside for a day. Enjoy yourself!

To make your Valentine’s Day special, consider serving up some special, romantic foods. These have the reputation for being aphrodisiacs. Whether it is simply a placebo effect, or whether they really do help set the stage for romance, consider giving them a try. They certainly can’t hurt!

Almonds  The scent of almonds is said to put women in the mood. Try a handful before dinner, or maybe plan on giving each other massages with almond oil, for a calorie-free Valentine’s Day treat.

Basil  This sweet herb is great in Italian dishes. Chop some up and add to tomato sauce for an extra romantic serving of spaghetti.

Figs  These have been long-rumored to act as aphrodisiacs. Serve on a tray with cheese and crackers, or have with dessert.

Oysters  These were probably your first thought when aphrodisiac food was mentioned. Try them raw on the half shell for maximum potency.

Green M&Ms  Is there any truth to this legend? You might still be able to find discounted bags of the red-and-green Christmas variety, so you could pick out the green ones without too much trouble and give this a try!

No matter what you’re serving on Valentine’s Day, try to eat healthily the rest of the day, and include a salad as part of your celebratory meal. Also, fresh fruit makes a wonderful, light dessert. If you must have chocolate with dessert, try a strawberry or two dipped in melted chocolate chips for a romantic and easy after dinner treat.

What are your favorite foods for Valentine’s Day?

U.S. News just published their results after evaluating 25 of the most popular diets along with health experts, and rated them in several categories.

Best overall diet:  DASH and TLC ranked 1 and 2 for best overall diet.  In a 3 way tie for the number 3 diet was Mayo Clinic Diet, Mediterranean Diet and Weight Watchers.  We have always recommended Weight Watchers as one of our top diet programs for it’s ease of use and great online tools.  Read more about the plan and take advantage of Weight Watchers Online Coupons.  Other programs we make available on our site like The Biggest Loser Diet ranked number 8 and Nutrisystem Diet #12.  I found surprising that the popular South Beach Diet was #14 and the Zone #17 when these programs hve been successful for so many people.

But as you know, not every diet works for everyone.  You have to choose what is best for you.  Interestingly enough, the list changed once they rated Best Weight Loss Diets. Weight Watchers was #1 and the Biggest Loser Diet #2. The DASH diet that rated number one above, dropped down to #9 when it comes to weight loss, and TLC was number 12.  Goes to show you have to do lots of research before making a decision.  Had you just browsed through the article, you would have been eating healthy, but perhaps with little success on weight loss.

Biggest Loser also came in #1 for Diabetes Diets and Weight Watchers was #1 for Best Commercial Diet Plans. 

Which diet did they rate as easiest to follow?  Weight Watchers was #1, Nutrisystem was #6 and the Biggest Loser Diet was #10, but keep in mind they were rating the diet as you do it on your own at home.  Had they evaluated the Biggest Loser Meal Plan, we feel confident it would have ranked right there with Weight Watchers and Nutrisystem since all the guess work is taken out for potions and calories. 

Biggest Loser Meal Plan Coupons    Weight Watchers Online Coupons     Nutrisystem Coupons

If you’ve recently (or not-so-recently!) had a baby, you’re probably pretty eager to start losing that baby weight. I know that when I had my children, I was ready to think about a diet plan shortly after getting through the bleary-eyed phase of not knowing whether it was daytime or nighttime. Don’t be tempted to go on a crash diet, though! I know you’re ready to get back into your pre-pregnancy jeans, but give it time. You’ve probably heard the adage that it takes nine months to gain the pregnancy weight, and another nine to take it off. While it might not take that long, some moms find that they do hold onto the extra weight for a year or so after the baby is born. The most important thing when trying to lose weight after a baby is to stay healthy, for your sake and for your new baby’s!

*Eat when you’re hungry. Particularly if you’re breastfeeding, you may experience normal fluctuations in your appetite. When your baby is going through a growth spurt and your body begins making more milk, you may also need to eat more. Also, if you’re spending a lot of time walking and bouncing your baby (and let’s face it: you are!), you might be burning off more calories than you would expect. Don’t overdo it, but don’t starve yourself, either.

*Eat foods with lots of nutrients. You need to keep your energy up for the gargantuan task of mothering an infant. Don’t rely on empty calories; eat as many fresh, whole foods as possible. When friends call, asking if they can help, don’t be shy about asking them to bring you a meal or to stop by the grocery store to pick up some fresh fruit for you. Or take advantage of one of the increasingly popular grocery delivery services. Without adequate help, it is very easy to slip into the bad habit of snacking on whatever is handy, which is not always the food you need for good health and weight loss.

*Consider a diet plan that has nursing moms in mind. Weight Watchers, for example, offers a modified program for lactating mothers. When you attend the meetings, one of the leaders can give you all of the information about how you should be eating in order to lose weight and keep yourself and your little one healthy. Best of all, when you use Weight Watchers coupons, you can save money that you can always spend on diapers!

*Breastfeed if possible. In addition to being the healthiest option for your baby, nursing is also great for you… and for your waistline! Nursing moms burn about 300 extra calories each day, just by making milk! As previously mentioned, nursing also makes you hungry, so be sure you are making good choices so as not to work against yourself.

*Talk to your doctor before exercising. You may be eager to get back into your exercise routine, but easy does it! If you have had an uncomplicated delivery, you might be able to start a mild walking program after only two or three weeks, but double check to be sure. If you had a complicated delivery or a c-section, wait until your 6-week checkup to being exercising again, and even at that point, only with your doctor’s okay.

Remember, this too shall pass, and feeling fat after having a baby can be very temporary! Enjoy snuggling and cuddling with your newest little one, and don’t go on any rigorous diets at this point. Within a few months, your baby (and you!) will be sleeping more, you’ll have more energy, and you’ll have lost some of your pregnancy weight.

What are some of your secrets for taking care of yourself and losing weight after a baby is born?

It’s only a few more weeks until Valentine’s Day! Are you expecting to receive flowers and chocolate? Planning to celebrate with cheesy fondue and a gooey dessert? Or perhaps you’re the one planning to give tasty treats to your special someone? Valentine’s Day is a day for love… but, as you know, the way to your man’s (or woman’s) heart doesn’t have to be through his (or her!) stomach. Particularly if you and your partner are watching your weight this year, try to think of ways to celebrate the holiday, as well as your affection, with no-calorie sweet luxuries. Here are a few ideas:

*Get your hearts healthy! If you have fallen off of your new year’s resolution wagon, or if you didn’t start an exercise program at the start of the year, now’s a great time to give yourself and your sweetie the gift of time spent on working out. This doesn’t sound romantic to you? Consider creative ways to get your hearts pumping, like ice skating, or on a sled built for two (race each other back up the hill). Remember that exercising now can mean more years for the two of you to grow old together.

*Give the gift of life. In many areas, blood banks are reporting severe shortages in the amount of donor blood available to those having surgery or involved in accidents. Every blood type is needed! Make a date with your spouse or partner to go together to give blood. You do need to be in good health, have low risk factors for carrying certain communicable diseases, and must weigh at least 110 lbs. You can safely give blood every two months or so; what better time to start than on Valentine’s Day?

*Give the gift of relaxation and stress reduction. Join a yoga class, get a couples’ massage, or just spend an evening together unwinding and watching a funny movie. Laughter truly is the best medicine, after all, and stress reduction can reduce your risk of developing ulcers or of having a heart attack.

*Splurge on a special experience. Whether that means spending an evening at the theater, enjoying a weekend getaway to somewhere warm and tropical, or getting his-and-her tattoos, consider saving up some cash now so you can pamper yourselves in the middle of chilly February.

Your Valentine’s Day festivities don’t need to include high-calorie, heart-unhealthy foods. Challenge yourself to think out of the box this year, and don’t pick up the box of chocolates!

Do you have special plans this Valentine’s Day?

Imagine browsing a bookstore (brick-and-mortar or otherwise) and coming across a book describing an intriguing new diet. Or maybe you’ve heard about this new eating plan on television, or while combing through the articles on your favorite newsy website. How can you tell whether a new diet plan is a healthy way to lose weight, or simply a fad diet, which is a diet based on the popularity of its claims, and not on any scientific evidence that it works?

First, you can talk to your doctor. You already know that you should not start a new diet plan without talking to a health care professional first, but you might not take it seriously. Losing weight too quickly or eating the wrong kinds of foods can have a negative impact on your healthy, so this is actually very important! If you’ve been in to see the doc recently, you don’t need to make an appointment; just give a quick ring and see if you can leave a message to have him call you back. If you have health problems already, he may need to see you, but otherwise, he can probably advise you over the phone.

Next, look at the diet plan itself, and ask yourself a few questions:

*Does it make promises that seem, well, too good to be true? If so, then it probably is too good to be true! Claims that this pill, book, or plan can help you lose 30 lbs in 30 days, for example, are not healthy or realistic. Neither are photos of women going from a size 22 to a size 10 in 8 weeks.

*Does it recommend cutting out an entire food group? Recommendations to severely restrict or eliminate carbohydrates or dairy products may be indicative of a fad diet. Some legitimate diets might recommend these measures, but this could be a huge red flag.

*Is it a cleansing diet? While these have their place in certain circumstances, they should not be used willy-nilly, and certainly should not be counted on as a regular way to eat. If you are considering a cleansing diet, be aware that it may be a dangerous fad diet, and make doubly certain to check with your doctor first.

*Does the diet promise permanent weight loss? You have to follow a healthy eating and exercise plan in order to maintain weight loss. There is no way to diet once and lose weight permanently with no effort on your part.

*Does it promise results without exercise? This is another red flag. Healthy weight loss includes moderate amounts of exercise.

*Does the diet rely on shakes, pills, and other non-food items? Again, this is not a healthy way to lose weight. A magic diet pill or shake does not exist; while it’s usually okay to substitute a meal with a shake occasionally, it’s not a good way to lose weight or keep weight off for the long term.

Although it can be hard to hear, the only way to reliably lose weight and keep it off is to follow a healthy, balanced diet and to exercise regularly. While fad diets may result in dramatic (temporary) weight loss, you will gain the weight back as soon as you stop the diet, and the diets are, by their very nature, difficult to stick to. Do yourself a favor: find a safe and effective diet plan, and stay away from the fad diets.

How are you doing with your New Year’s resolutions? Have you taken some of the steps necessary to meet your diet and nutrition goals? My specific goals included switching to water instead of soft drinks with meals, going for a walk several mornings per week, and incorporating more fresh fruits and veggies into my diet. Well… I’m not doing as well as I’d hoped, but I have made some positive changes.

Switching to Water

Since an 8-oz glass of cola adds about 120 calories to one’s consumption, I thought this would be a quick and easy way to cut about 240 calories from my diet each day. While I’m okay about drinking water with dinner, I do often find that I need a mid-afternoon pick-me-up. If it’s too late in the afternoon, I don’t want to rely on coffee, so I do tend to turn to a caffeine-containing cola beverage. (I try to avoid artificial sweeteners, making diet drinks no-nos for me.) The good news is that I’ve cut my consumption in half most days; the not-as-good news is that I’m still drinking about five cups of Coke, or 1,100 calories, per week. Verdict: I’m doing better, but there is still room for improvement!

Walk Most Mornings

We live about 7/10ths of a mile from a produce store, so my goal was to walk to the store two or three times per week to stock up on fresh fruits and vegetables, and to take the kids for a walk another time or two each week. How am I doing? Ummm… I have only walked twice since the start of the year. Oops! I really need to fit that in somewhere. If I walked fairly briskly, I’d burn about 200 calories per walk (more than enough to burn off that Coke). Verdict: I must do better!

Eat More Fruits and Veggies

This one I saved for last because I’m actually doing well! We’ve been buying all sorts of fresh produce, including salad fixings, and have been serving one or two with dinner every night. I’m also making the effort to eat an apple, orange or nectarine as a snack at some point. I don’t hit the recommended five servings per day, but I’m eating more vitamin-filled produce than I was a month ago. Verdict: success (for now)!

So, how are you doing? Did you remember to make specific, simple goals? If you haven’t yet, it’s not too late; you can make a resolution any time of year, not just on January 1. If you have a particular struggle or something that you’re stuck on, let me know and we can talk about it!

Maybe you’ve heard of Superfoods? I actually hadn’t, but apparently Dr. Steven Pratt wrote a book in 2004, detailing the virtues of foods that can fight disease. Sounds intriguing, right?

His list of foods includes sources of lean protein, fruits, vegetables, nuts and whole grains… sounds a lot like the recommended diet for good health! Here’s the list of Superfoods:

*Beans: these contain fiber and, according to Dr. Pratt, can help stave off obesity
*Blueberries: contain potentially cancer-preventing antioxidants
*Broccoli: another good source of fiber, and might prevent cataracts and birth defects
*Oats: may keep blood glucose levels in check, potentially preventing diabetes
*Oranges: another source of antioxidants, and might prevent a stroke
*Pumpkin: contains fiber and beta carotene, as well as antioxidants
*Wild Salmon: contains essential fatty acids, which are heart-healthy
*Soy: a lean source of protein, can lower cholesterol
*Spinach: a heart- and eye-healthy source of calcium, iron, and other important nutrients
*Tea: more antioxidants, and might prevent osteoporosis, according to Dr. Pratt
*Tomatoes: contain lycopene, and Dr. Pratt says they raise the skin’s natural SPF
*Turkey: another source of lean protein, and can strengthen the immune system
*Walnuts: a heart-healthy fat and source of protein
*Yogurt: contains calcium for strong bones, and is heart-healthy

While these foods are good for your health, British dietitian Christina Merryfield warns against limiting your diet to only the 14 foods listed above. You might not get all of the nutrients that you need if you limit your diet to only a handful of foods. Besides that, you will likely get bored with your diet if you stick to such a strict routine. For good health, choose a wide variety of fresh produce, low-fat dairy products, lean protein, legumes, nuts, and whole grains.

I know that I would soon grow bored if I limited myself to these 14 foods, but I do plan to incorporate more of them into my diet; eating moderate quantities of fresh, whole foods that contain fiber, antioxidants, and heart-healthy fat is a great way to keep your health — and your weight — in check!