TEMPTATION TEMPTATION, NO MOTIVATION

My all time favorite holiday is just around the corner, Easter. And anyone who knows me knows that I love to bake. This time of year (as well as Christmas) is very hard for me. Not only because I love to bake, but also because it is hard to see all of the goodies and not eat them. They are very tasty. So I am stuck between a rock and a hard place.
I also have a 4 year old who loves to bake with Mommy (and who according to her pediatrician needs to gain weight). Thanks doc, make my life more difficult. All of this would be easier if I only had my daughter's energy, I swear the child could go 48 hours straight and be fine.
That deals with the temptation, now comes the lack of motivation. I have none. My husband, God bless him, says that I look fine just the way that I am and is content to sit around and watch TV all evening. The ladies who wanted to do a cross country weight loss group with me, are no where to be found. I started THIS blog with that group in mind and not one of them has the time to log in and report on their progress and plan of action. Which makes me wonder, if they don't have the time to record what they are doing, are they doing anything at all? As for me, I don't really have all that much time, I have housework that is never ending with a 4 year old and a husband, I have several thousand recipes that I am supposed to be typing as well as sewing projects that I need to finish (namely my little girl's Easter dress and birthday gifts for my niece that I need by the end of next month). I still have to finish the comforter for mine and my husband's bed and curtains for the kitchen, living room and bedroom (I have none up).
So if there is anyone out there who is looking to lose weight (or just live a healthier life) leave a comment and let me know what's the what. Or if you just want to help motivate me, I sure could use it.

Get Wired, Not Tired

Fatigue keeping you down? Unhealthy lifestyle choices can lead to feeling chronically tired in both body and mind. There are a few dietary changes you can make to get you on the road to feeling energized and healthy. Be sure to drink plenty of water to stay hydrated. Don't skip meals -- try to eat regularly to maintain your energy levels with fruits, vegetables, lean meats and low dairy products while avoiding foods that are high in fat, salt and sugar. The mid-afternoon energy slump keeping you down? Try eating protein for lunch to help keep your mind attentive and alert. And try having a walk at lunch time or even a little stretch at your desk -- this will help to improve the blood flow and give you an energy burst.
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Perfect Your Portions!

Although it may be easiest to buy a bag of potato chips or cookies from the vending machine, you may want to watch what you're taking when you dig into those snacks. You can enjoy your favorite snacks as long as you limit your portion to about 1 ounce. Linda Gassenheimer, author of The Portion Plan, says that an ideal meal plan is to have three balanced meals and two snacks a day -- a mid-morning snack and a mid-afternoon snack. Good snack ideas include 1 ounce of almonds, pecans or walnuts, a 1/2 cup of nonfat yogurt or a portion of raw vegetables, such as celery, carrots, broccoli or cauliflower. But if you are still craving those unhealthy snacks, try the 100 calorie bags of Cheese Nips or Chips Ahoy! cookies. Although they aren't the healthiest snacks for you, the perfect-portioned bags should suffice your cravings -- make sure you only pack one bag though!
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Sexier Arms: 4 Exercises to Stop the Jiggle!

Today we begin with a simple exercise. Your right arm should be at the side of your body. Please lift it up and out to the side so that your shoulder and hand form a straight line. Next, simply shake your right arm. Is fat bouncing all over the place like a bowl of Jell-O? Congratulations, you officially have bat wings. Let’s face it, you're carrying too much body fat.
Everyone is fascinated by women who have sleek and tight arms -- biceps that look fit with a bit of muscularity and triceps that look tight and firm. It displays strength and femininity wrapped into one package. In my opinion, this is a totally sexy look.
I’ve designed a simple program for creating tighter arms that will produce fabulous results. So if your goal is to show off sleek arms in a sleeveless dress, then you’ve come to the right place. If you’re a man who wants better looking “guns,” the routine will work for you as well.
Many of my customized workouts are based on years of my own personal experience as well as trial and error with my personal training clients. Members of eDiets should also take advantage of the hundreds of additional exercises with animations and descriptions located on the eDiets fitness program and Virtual Trainer.
Here’s my formula for sexy arms...
Antagonist Workouts: Antagonist training is working opposing muscle groups in the same workout. There are many ways to manipulate workout parameters, but I’ve had great success performing a biceps exercise immediately followed by a triceps exercise (also called a super set). Rest, then repeat the cycle. This not only increases blood flow into the entire arm, but also challenges the cardiovascular system to some degree.
Antagonist super sets also allow you to use more weight because the opposing muscle group gets a bit of a rest as you work the other muscle. This is my all-time favorite way to work arms, and I’ve had my greatest success using this method with clients and eDiets members.

Time Between Sets: Arms respond quite well with a 45-second to 60-second rest between super sets when performing antagonist training. After performing the biceps and triceps exercise, wait no more then this to repeat the cycle. People tend to wait a lot longer then they realize or they repeat a set too soon.
Lower Body Fat: You won’t get great-looking arms with elevated body fat levels. Sometimes new eDiets members tell me that they hate the flab on the back of there arms and want to know which exercises will make the arms sleek. It doesn’t quite work like that. As you perform your arm exercises and as you reduce body fat through a slight calorie reduction with added cardiovascular exercise -- you’ll see your arms develop the way you want them to. The muscles will develop slightly from your workouts and your reduced body fat will then display sleek muscles.
For four weeks, add the following program to your upper body weight-training sessions. Place it first in the workout, and then follow with all of your other muscle groups (chest, back and shoulders). Yes, your arms will be fatigued while performing the other exercises, but this allows you to prioritize the arms. The muscles that are worked at the beginning of a workout usually respond the quickest to changes.
The Workout
A1. Fitball Supine Triceps Extension
Starting Position:
Hold a dumbbell in each hand.
Sit on the ball and walk your feet out until your head, neck and shoulders are supported on the ball with the knees at a 90-degree angle.
Raise your hips in line with the knees and shoulders like a tabletop. Maintain the tabletop position throughout the exercise.
Holding the dumbbells, extend your arms toward the ceiling with a slight bend in the elbows.
Movement:
Slowly lower the dumbbells toward the shoulders by bending the elbows and stopping just short of the dumbbells touching the shoulders.
Contracting the triceps muscles, slowly return to the starting position, stopping just short of the arms being fully extended with a slight bend in the elbows.
Key Points:
Inhale while lifting the weights.
Exhale while returning to the starting position.
The upper arms should remain stationary throughout the exercise.
A2. Barbell Double Biceps Curl(stand with your back against a wall for better isolation of the biceps)
Starting Position:
Stand with your feet shoulder-width apart with a slight bend in the knees.
Hold the barbell with both hands shoulder width apart, a slight bend in the elbows and palms facing away from your body. The barbell should be resting lightly on your thighs.
Keep your shoulder blades contracted throughout the range of motion.
Movement:
Contracting the biceps muscles, raise the barbell toward the shoulders keeping the upper arm stationary and elbows close to the body stopping just short of the barbell touching your shoulders.
Slowly return to the starting position.
Key Points:
Exhale as you raise the weight.
Inhale while returning to the starting position.
Instruction: Perform A1 for 10 reps and immediately go to A2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets.
B1. Triceps Extension
Starting Position:
Stand with a dumbbell in your right hand and your left hand on your hip.
Press the weight over your head until your right arm is almost straight with a slight bend in the elbow at the top position.
Do not allow the weight to touch your head or neck area.
Movement:
Slowly bend your elbow, lowering the weight until your arm forms a 90-degree angle behind your head stopping before the weight touches your back.
Contracting the triceps muscles, slowly return to the starting position.
Key Points:
Exhale while returning to the starting position.
Inhale while lowering the weight.
After completing the set on the right side, repeat on the left side.
This exercise is not to be performed with large dumbbells. The technique is more important than the weight.
You can also perform this exercise while seated on a bench.
B2. The Biceps Curl
Starting Position:
Sit on a bench or chair with both feet in front of your body and your back straight.
Hold a dumbbell in each hand with your arms at each side and palms facing forward.
Movement:
Contracting the biceps muscles, raise the weights toward your shoulders stopping just short of the weights touching the shoulders.
Slowly return to the starting position.
Key Points:
Exhale while lifting the weights.
Inhale while returning to the starting position.
Your upper arms should remain stationary throughout the exercise.
Instruction: Perform B1 for 12 reps and immediately go to B2 and perform 12 reps (superset). Wait 45 seconds and perform the superset two additional times for a total of three supersets. Perform the workout on three alternate days of the week. Beginners should perform only one superset of each cycle.
Believe me, the program is not easy, but it will produce results when combined with your nutrition program. Time to get to work.
Please check with your doctor before beginning any exercise program.

Dieting Success: 5 Small Changes

Our chief nutritionist weighs in on five simple changes you can make. Doing these can lead to weight loss without really trying.
5. Jilt the juice: Although juice has more nutrition than soda, it's got the identical amount of calories per glass. Unless you're trying to gain weight, eat your fruit instead of drinking it. Eliminate one glass of juice per day and earn 150 calories.
4. Omit the oil: Although olive oil is a better choice than mayonnaise or creamy salad dressings, all are very similar in terms of calories. Instead of adding ¼ cup (4 tablespoons) of olive oil to your tossed salad, mix 2 tablespoons of olive oil with ¼ cup of balsamic vinegar and whisk in fresh or dried herbs like rosemary, basil and thyme and a dash each of salt and pepper. Eliminate 2 tablespoons of added olive oil and earn 240 calories.
3. Minus the mayo: Log on to any of the major fast-food franchises that have interactive Web sites (Burger King, McDonald’s, Wendy’s, etc.) and see what happens when you add and subtract mayonnaise. For example, on BK’s website, a grilled chicken sandwich automatically comes slathered with mayo. Just “click” to leave it off and presto, see the calories reduce. For every tablespoon of mayonnaise you eliminate on your sandwich, earn 110 calories.
2. Boost the fiber: Make an effort to eat raw, crunchy vegetables, for a smart and filling snack, and to increase your intake of vegetables. You really can’t eat too much of the crunchy stuff! Crunchy veggies are so full of fiber and water that a full cup of green beans, for example, has less than 40 calories. Snack on raw carrots, celery, radishes, mushrooms, spinach and broccoli. If you like, lightly steam by cooking for a few minutes, covered, in the microwave and then sprinkle with just a bit of butter granules (zero calories) or serve with tomato salsa. Eat as much as you like of raw or slightly steamed crunchy veggies; you don’t have to “earn” these with increased activity.
1. Forget “Fried”: The difference between a fried chicken breast and a broiled one can trip you up if you’re trying to lose weight. One “original” recipe KFC chicken breast has 370 calories. A Chick-fil-A chargrilled chicken sandwich has only 270 calories, and Boston Market does it right... their quarter-rotisserie chicken (no skin) has only 250 calories. Forget the fried chicken and earn 120 calories by opting for skinless breast.
Grand total earned with the top five changes: 620 calories You’ve created a deficit of 620 calories without deprivation or even any exertion!
Since theoretically it takes approximately an excess of 3,500 calories to gain a pound, you'd have to create a deficit of the same amount to lose a pound. Just make permanent these modifications and lose weight naturally.
By the wayTo “burn” 620 calories you’d have to (for a 150-pound person):
Row, stationary, vigorously for 1 hour.
Bicycle, stationary, vigorously for 1.2 hours.
Calisthenics, vigorously, for 1 hour.
Run, 5 miles per hour, for 1 hour.

VICTORY

I am thrilled. For the second week in a row, my weight has gone down. It hasn't been anything dramatic, but the numbers are getting smaller. I have been chasing my little girl around and going for walks, even purposely forgetting things while at the store so that I have to walk across the store several times. I have cut back on the soda, while adding more milk and water and a ton of fresh fruit. Sierra and I have even had fruit and yogurt parfaits (and no not the ones from McDonald's) for breakfast several mornings this week. We take our favorite yogurt throw on a handful or two of whatever fruit we feel like and top it with anywhere from 1/4 cup to 1/2 cup of crushed Natures Valley cereal. Its nummy for the tummy.
Buffie

See The Future

Snacking is dieting's arch nemesis. Not only can munching on fatty snacks counteract the effects of a day's healthy eating, but it can also damage the dieter's spirit, which in turn encourages more snacking. It's a vicious cycle, as you may already know. Luckily there are times when you can see the urge to snack coming, as if it were an enormous exit sign on the highway of your day. Those times are often when someone else is providing the munchies. Next time you have a work luncheon or you know someone's bringing in snacks, plan ahead. If you can, eat your healthy lunch (and include good sources of protein to keep you feeling full) right before the event. That way, you'll be less likely to pick up a cookie here and a couple chips there.

Trigger Effect

You're probably well aware that stressful emotional circumstances can be major triggers when it comes to snacking. Some people eat to procrastinate; some eat for a temporary respite from a hectic day, and others eat simply when they're bored. If you find yourself wanting to have snack, while knowing in your heart of hearts (or stomach of stomachs) that you aren't actually hungry, ask yourself what's triggering you. And as Biggest Loser trainer Jillian Michaels says in her iVillage article Recognize and Stop Emotional Eating, "The next step is, now that you've recognized it, you need to face it in order to conquer it." She says to ask yourself, "Can this issue be resolved in the now?" Take steps to fix the trigger, rather than trying to quell it temporarily.
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Calling All Eggheads!

Would you believe us if we told you there is an absolutely fabulous snack on the market that is chockfull of protein and omega-3s, will likely keep you feeling full for longer than anything in your company's vending machine and has less than 80 calories? Well, there is. And it's as simple to make as boiling water. That's right, it's a hard-boiled egg. Best of all, you can prepare a week's worth all at once and just carefully wrap one up for the afternoon munchies.

Exchange Rate

Sometimes you just want to take the easy way out, right? Well, allow us to help. Next time you are desperate for something to nibble on, visit iVillage's Snack Swapper tool. When you click on the food you're craving -- from bagels to sour cream -- up pops a healthier alternative, suggested by nutritionist Lynn Greiger. Swap popcorn for potato chips, or home-baked slices of herbed potatoes for French fries. Isn't it great to let technology do all the work?
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Satisfy Your Cookie Monster

Temptation is everywhere. For the next time someone at work brings in some home-baked sweets, keep one of these stashed in your desk for cookie-consuming emergencies. With a similar look to those tasty treats your grandmother used to bake, these power cookies by Cookie Boy deliver more energy and heart-healthy nutrition than many other power bars. Try one of the four flavors -- oatmeal raisin, chocolate chip, butterscotch or toffee -- for a healthy afternoon snack, and get a boost of energy to make it through the end of the work day. The five basic ingredients, including peanut butter, oats and egg whites, increase endurance and stamina and provide a good source of fiber and protein. They also lower the risk of heart disease and contain no cholesterol. Order these cookies at Cookie Boy's Website or grab them directly from the 30 plus retail stores that carry them.
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Puttin' On The Spritz!

You may be trying to stay healthy by eating a salad every day, but when you drench your salad in calorie- and fat-laden dressings, your salad becomes no more diet-friendly than a fast-food burger. Try the new Wish-Bone Salad Spritzers. Their first three flavors had such a following that now Wish-Bone is coming out with four more flavors. And all the dressings only have 1 calorie per spritz, which you can probably burn off while you're spraying it.
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Weighing In

FINALLY

Well, I have finally gotten caught up with all of those pesky Conquer your cravings.
I have been sooooooooo busy lately. I decided to start a 10 day walking program (which I have had to restart a few times). I started it originally on my Gazelle, but missed a few days so I restarted it, again on my gazelle. I have since tried again, this time outside and let me tell you the terrain outside is much different then that of my trusty gazelle. I have been building muscle tone, so my weight is up, but I am looking for it to start going down once I get more used to (and motivated to) walk more, more days a week and for longer periods of time, although the other day, I walked for 50 minutes. Next time I must remember to take some water with me.
I also have a new DVD to try this week so all is looking good (hopefully).
It is that time again for all of you out there that are trying to lose those stuborn pounds. Let us know how you are doing, and what type of plan you are working on. Also, if you have tried any of the tips.
Speaking of, I put a tip on here about a drink that helps you to burn calories. Fox 2 put it on there "Deal or Dud" segment to see how it worked for people. They found that in order to lose just 1 pound with it, you would have to spend... wait for it... $300. For that price you could join a gym for a whole year.

Buffie

Spice It Up

Next time you're deciding which dressing to pour onto your salad, consider spooning a little bit of salsa on top instead. Naturally fat-free, salsa is a great way to add flavor without guilt. And don't stop there, try salsa instead of ketchup on a burger or fries. And it's not just a great way to cut calories, the lycopene found in the tomatoes is a proven antioxidant. A recent study showed that increased consumption of lycopene was linked to lower rates of digestive tract cancer. Other ongoing research is studying the possible link between the antioxidant and lowered risk for other cancers as well as macular degeneration. Who would have thought something so tasty could be so healthy?
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Rate Your Plate

Trying not to overeat? Everyone knows that breakfast is the most important meal of the day, but don't forget about good ol' nutritious lunch. "A stable, healthy lunch will keep you full longer and decrease your urge to snack," says registered dietitian Erin Bartels. She recommends checking out the Rate Your Plate page on the American Diabetes Association's Website. "Even if you are not a diabetic, it is a healthy way to watch portion sizes and to eat in moderation." The site recommends dividing your plate into fourths: One fourth should be devoted to carbohydrates, another fourth should be protein, and the other half of the plate should be non-starchy vegetables.
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Another Reason To Get Moving

In case you were waiting on the edge of your seat for just one more reason to get enough exercise, here it is: Results from a University of Wisconsin survey of a whopping 15,000 women revealed that getting at least six hours of exercise a week may reduce the risks of invasive breast cancer by 23 percent. Add that to the fact that regular exercise helps you sleep better, helps you manage stress more easily, eases depression, keeps your bones and muscles strong and helps you manage your weight, and you've got one great priority for yourself. So, if you find yourself heading toward the vending machine today, veer away and do a lap around the office, instead. Then head for the stairs, go up a flight or two and come back. You may find that the natural high of doing something healthy for yourself -- and getting your blood pumping -- is much better than any sugar rush.
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A Winter Veggie Takes The Heat

Hot for Indian food, but lukewarm about the calorie content? Here's a way to "curry up" winter squash into a satisfying dish -- one that's loaded with fiber and rich in antioxidants (courtesy of USA Weekend). Combine in a bowl three cups cooked, mashed winter squash (find them in your grocer's freezer section), 1.5 tablespoons curry powder, 2 tablespoons butter or margarine and 2 tablespoons maple syrup. Microwave on High 'til heated through, about five minutes. Sprinkle with salt, pepper and toasted coconut flakes, if desired. It's the perfect way to warm yourself this winter!
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New Asventures In Breakfast

Here's a wake-up call: a Harvard study says that people who eat a morning meal are nearly 50 percent less likely to be obese. It stands to reason -- a healthy breakfast jump-starts your metabolism, stifling hunger pangs and cravings throughout the day. The ideal breakfast has at least five grams of fiber, one serving of calcium and some protein and fat. But if soggy cereal has you hitting the snooze button, here are some fresh ideas, courtesy of Redbook magazine: a latte with skim milk and a Gnu Foods Flavor & Fiber Bar, or Barbara's Bakery Original Puffins cereal with skim milk and thawed berries. If grabbing an energy bar is more your speed, try Larabar -- it's all-natural, with a healthy carb-to-protein ratio. And their newest high-fiber, organic treat, Jocalat, is dense with chocolate goodness -- a dream come true.
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Keep Going, And Going, And Going...

Does it seem like you're eating out for every meal? These tips from FoodFit will keep you healthy and satisfied from dusk 'til dawn. At breakfast, order buckwheat pancakes with blueberries and bananas -- their hearty flavor will hit the spot and fortify you for whatever the day brings. Make lunch a broth-based meal, like black beans and corn or lentils. Getting your legumes at lunch will tide you over for the rest of the day, filling you up with nutrients and fiber. At dinner, don't be afraid to ask if you can purchase a smaller lunch-size entree as your dinner. Even better, try out one of the new tapas restaurants, and share a series of small plates. It's both social and sensible, letting you try a variety of foods at a fraction of the portion. That should cover every craving you've got!
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Pizza Goes Polynesian

Ever tried an English-muffin pizza? With its limited surface area, it's got baked-in portion control. Just split an English muffin, smother on marinara sauce and sprinkle with part-skim mozzarella cheese. Pop it in the toaster oven and enjoy! For an even healthier twist, try this exotic -- but easy -- fruit pizza. Blend eight ounces low-fat cream cheese, 1/3 cup sugar and 1/2 teaspoon vanilla in a mixing bowl; spread about one tablespoon of the mixture over each of six split English muffins. Divide the slices from two bananas to form the next layer; then divide four cups of fresh fruit over the bananas (try pineapples, blueberries and apricots). Fruit-tastic!
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Put It On Ice

Next time your tummy's rumbling and it's a little too soon (or too late) for a meal, try Del Monte Fruit Chillers for an icy cold, sweet snack. They're less than 200 calories each, and they have the most incredible texture. They remind us of a cross between sorbet, water ice, and ice cream. The best part is that they're chock-full of vitamin C, and they don't contain any artificial flavors. The servings are the perfect size, too. They fill you up, but they're light enough to keep the guilt from creeping in.
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The Joy of Soy

If you're anything like us, every now and then you need to vary your healthy snacks -- lest you get sick of them and opt for a bag of chips instead. If you're currently in need of a new healthy snack bar to weave into your arsenal, try a Soy Joy bar. With 130 or 140 calories, depending on the flavor, and without trans fats, hydrogenated oils, artificial sweeteners, high-fructose corn syrup, or artificial flavors, the bars are great for a midafternoon snack. We're partial to the Berry flavor, but they're also available in Apple, Mango Coconut and Raisin Almond. They're also packed with soy protein and fiber.
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Save Your Pennies

Every time you give in to the powers of the vending machine, you lose twice. Not only do you put your diet on the chopping block, but you also lose out on the opportunity to be saving for something really great -- something that will make you feel great. Next time you feel tempted to hit up the snack machine, put the change you'd use to purchase a snack into a jar for saving. Better yet, invest in a piggy bank -- one that won't let you take the change out of it without breaking it. Every day, empty your change into the bank for safe keeping. When it's full, treat yourself to something that will make you feel good for a lot longer than a sugar rush will.
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See The Future

Snacking is dieting's arch nemesis. Not only can munching on fatty snacks counteract the effects of a day's healthy eating, but it can also damage the dieter's spirit, which in turn encourages more snacking. It's a vicious cycle, as you may already know. Luckily there are times when you can see the urge to snack coming, as if it were an enormous exit sign on the highway of your day. Those times are often when someone else is providing the munchies. Next time you have a work luncheon or you know someone's bringing in snacks, plan ahead. If you can, eat your healthy lunch (and include good sources of protein to keep you feeling full) right before the event. That way, you'll be less likely to pick up a cookie here and a couple chips there.
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Not Mean, Just Crabby

You know those days when you feel just plain crabby -- those days, when you want to take anyone who looks at you for more than a nanosecond and snap them in two? Maybe it's PMS, maybe it's stress, maybe it's a lack of sleep. Whatever the reason, many women find themselves reaching for chocolate or other snacks when they get the crankies. Instead, do yourself some good and seek a natural high: Get some exercise. The endorphins released by upping your heart rate could be just the thing to turn your mood around, and you'll have the bonus of getting a bit fitter and avoiding the inevitable crash after a sugar rush.
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Guilt Free V-Day Treats

I know this one is late, but better late than never, right?

V-Day is more like D Day as far as your diet's concerned. All bets are off as soon as the heart-shaped boxes of chocolate come out. Either (a) you get smothered with chocolates and candy in the typical Hallmark fashion and wolf it all down; or (b) you wish you were getting smothered with chocolates and candies so you buy them yourself and wolf them all down. Either way, we've got some great diet-friendly chocolate treats to stock up on for tomorrow so you can celebrate without gaining more cellulite.
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Get The Facts

When you check the Nutrition Facts label on your favorite foods, what is the most important number to you? Calories? Fat grams? Sodium? If you're like many people, there is one number that your eyes zero in on, and many of the other numbers are just background noise. Well, if you need a refresher course on what all those stats mean, here's a quick rundown. Starting at the top of the label, make sure you check what the product's serving size is. It's a quick trick that could keep you from consuming a lot more calories and fat than planned.
Next, you'll spot the calories, and if you're like most people trying to maintain or lose weight, this number is the most important. Underneath that, you'll find the things to limit: fat, sodium, cholesterol, carbohydrates and protein. The Food and Drug Administration claims that a quick way to judge the percentages next to these nutrients is 5% or less is considered low and 20% or more is high. (Remember, however, these daily values are for a 2,000-calorie-per-day diet.)
Finally, you need to get enough of the nutrients listed in the bottom section. (Again, 5% and 20% are considered low and high values, respectively.) Happy reading!
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Pumping Iron

Did you know that iron deficiency is the most common nutritional deficiency in both the developing and developed areas of the world? Women need 15 mg of iron a day. (Pregnant women need twice that amount.) An iron deficiency is likely to make you feel tired, weak and less able to perform at peak efficiency. Although foods with the highest iron levels (oysters, clams, chicken liver) aren't, shall we say, snackable, other more palatable foods, like tofu and pistachios are great sources of iron. Erin Bartels, a registered dietitian in Chicago, recommends including vitamin C with your iron intake for better absorption, such as a mandarin orange with a handful of soy nuts for a sweet and savory snack that will give you afternoon go-power.
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Game On

Sometimes all it takes is one day of cheating to derail your diet for the rest of the week. And if you're like us, you need a little extra motivation to keep yourself from munching on unhealthy snacks in the midafternoon. If you're the competitive type, maybe making a game or point system out of resisting temptation can be just the thing to keep you keepin' on.
For next week, make a list of things you'd like to accomplish, such as going to the gym three times, avoiding the vending machine every day, and drinking an extra glass of water each day. Then assign point values to each mini goal and determine a reward for yourself if, and only if, you score enough points.
Possible rewards could be letting yourself sleep in an extra hour on Saturday or picking up that pricy lip gloss you've been eyeing. For even more of a contest, challenge your SO, a friend or a coworker, and let the person with the most points decide his or her reward.
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Get Cultured

Mmm, wouldn't you do just about anything to snack on some yummy live and active cultures right now? Okay we agree: It's not the most appetizing of terms. But the truth is that these organisms, found in many yogurts and yogurt products, may do wonders for the digestive system and immune system and may even help prevent osteoporosis. What's more, these cultures allow folks with mild lactose intolerance to enjoy yogurt without the possible discomfort from consuming dairy. Dannon's new Activia yogurt claims to regulate the digestive tract within just two weeks' of daily consumption. Next time you're in the dairy aisle, pick up any yogurt with the National Yogurt Association's Live & Active Cultures seal, and enjoy an extra healthy boost.
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Body Image in the Bedroom

Tea-licious

If you're looking for an alternative to those sugary pops in the soda machine, consider stashing instant drink mix in your desk drawer for the next time you crave a midafternoon thirst quencher. There are plenty of varieties that are sugar-free and some even offer a shot of valuable vitamins. Crystal Light's On The Go White Tea packets can be added to a plain old bottle of water to provide vitamins A, C and E and 55 mg of white-tea antioxidants, all while only adding 5 measly calories. According to nutritionist Amy Hendel, white tea has more antioxidants, which fight heart disease and cancer, than green or black tea and "white white tea which is the most expensive tea because you're actually capturing the bud before it even turns green," Hendel says. At $3.29 for a 10-count package, we may just shelve the sodas for good.
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Get Your Zzzzs

Studies have shown that getting adequate sleep may not only be a boon to your energy and concentration levels and mood, but it may help you lose weight. Or at least, it may discourage your body from packing on extra sleep-deprivation pounds. When we don't get enough sleep, our bodies produce less of a hormone called leptin, a natural appetite suppressant, which may in turn cause more cravings during the day. So next time you sleep through your 6am spinning class, don't be so hard on yourself. After all, it may be the reason you make it straight through to 6pm without cheating on your diet.
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