Fat flush. Diet cleanse. 7 Day Abs. Lose 20 pounds in 20 Days. All of these crazy diets and usually accompanying workout plans generally garner the same reaction from me: first a laugh at how insane they are and then a groan. I often also wonder who not only comes up with this stuff but who are the people feeding into it and buying it. The thing is, especially in writing about, or doing anything related to health and fitness, you are going to be inundated with the latest gimmicks, 'master plans', cutting edge supplements, and the like. That's actually one of my biggest pet peeves in trying to write up anything having to do with fitness in general, it is that more and more often the work is getting lumped in with this other fitness propaganda I will call it.

This is not to say there are not plenty of worthwhile, insightful, helpful, and interesting things to read about in the fitness and sports online world by any means; but the sad fact is that many people are looking to make a profit and they turn to pedaling diet supplements or plans because let's face it obtaining that 'ideal' body is a quest most everyone is on. In the break of the obesity pandemic it's ironic that the obsession with being slimmer, more cut, and 'healthier' is at the forefront of most everyone's minds. So then these supposed 'miracle cures' for flab, fat, cellulite, and sloth capitalize on it all and unfortunately too many people are looking for that quick fix, the easy way to a rock hard body, and they disillusionally tell themselves that plunking down some change and investing in the latest craze will do it.

To me, anytime I see or hear anything akin to fat flush, 'such and such' master diet, a program that boasts you will drop a pound a day, or insane workout contraptions that promise you will have a six pack in only two minutes every third day, I reread it as scam. Sorry to be cliche but if it sounds too good to be true, it usually is. Let's be honest, if you want to be fit, healthy, and competitive in any kind of sport it takes hard work, effort, dedication, and yes uncomfortablity. Working out requires exertion, sweat, and a certain kind of pain in the form of burning muscles; but at the same time that can be fun and yes, even addicting. I relish the feeling of sore muscles the day after a killer workout or a PR in a race; to a certain degree it is perverse that athletes sort of crave that unique pain of pushing your body to the limit...I've said before that distance runners are the best at kicking our own butts. (Okay, other sport athletes don't get offended because this can apply to you too! haha) Now, for genearl overall health you don't have to necessarily take it that far, but any amount of legitimite exercise will take more effort than a leisurely stroll or heaven help you strapping on that Ab zapping machine.

The truth is that it isn't all that complicated when you get right down to it in terms of diet, exercise, or losing weight. It's a matter of input versus output, elevating the heart rate, hard work, and consistency. Of course there are different approaches or training plans, some better than others, but in the end there isn't going to be a quick, and easy fix. Do you think the people winning races or on the winning teams do so by foregoing the day's workout but make up for it by sipping on some liquid miracle drink instead? Of course there are tips and supplements that work alongside workouts and can improve performance, but I think what I want to get across is that hopefully people will begin to reread many of this fitness propaganda for what it is and will instead of being sucked into them laugh at their ridiculousness. I also give my full support in also laughing at, or at least pitying, the poor folks wasting their own money and time on said products. On that note, what did you do to break a sweat today? :)

When it comes to what we eat there are no shortage of myths, fad diets, 'secret super foods', or stereotypes. One is that all runners need to eat are carbs; carbo-loading for that big race, the next long run, subsisting solely off of pasta and bagels, right? Well, don't get me wrong of course runners, and anyone who is active, will need an influx of carbohydrates (the more complex the better) in their diets but what can sometimes get overlooked is the amount of protein in an athlete's diet. Amidst those bowls of spaghetti and rice there need to be adequate protein sources, such as lean meats or eggs, in order to help build muscle and improve both recovery and performance.

Personally I am a carbo-lover (and don't get me started on all those crazy people who say you should avoid eating carbs at all costs...umm, where do you expect to get that energy you need to workout and replenish those glycogen stores?!) and could eat pizza crusts, bagels, and breads all day long...the doughier the better. I used to never really give much thought as to the amount of protein I was getting and while I did probably eat enough for the average person, it wasn't enough for someone who wanted to be an athlete or who was as active as I was. When I started to consciously up my protein levels I noticed I was able to build more muscle and leaned out; and that translated into better workouts and faster recovery.

A good rule of thumb is to try to get in at least 1 to 1.5 grams of protein daily for every pound of body weight. So if you weight 150 pounds try to get in at least 150 grams of protein; that amount should be more if you are doing more anaerobic or weight training work. You also want to think about the timing of your protein; try to get in a good mixture of protein and carbs within 30 minutes after finishing your run or workouts. This is key to recovery and muscle growth. People often think the only place to get protein is with meats, and lean meats are a great way to go, but there are other sources and if you are a vegetarian you need to be particularly conscious of finding adequate protein.

Some good protein sources:

*Lean meats: I say lean meats such as chicken and turkey because they are lower in fat and calories typically than beef. Surprisingly if you are able to get it bison also falls into the category of a lean meat. A few other tips is to go skinless and with chicken and turkey aim for the lighter cuts.

*Seafood: My absolute favorite is shrimp and it packs in about 17 grams of protein and merely 90 calories in a 3 ounce serving. Lots of other fish are great, think tuna and cod, and while salmon will have more fat it is the heart healthy Omega-3 kinds which you actually want to seek out and include in your diet.

*Eggs: There are some who avoid eggs because of the cholesterol but honestly eggs are a great source of protein with 6 grams and only about 70 calories each; and more research is proving the positives far outweigh the negatives. Though you can always go for a liquid substitute that can be both fat free and cholesterol free.

*Low Fat Cottage Cheese: I actually love cottage cheese, and it may be an acquired taste for some, but if you like it dig in. Just 1/2 cup has about 12 grams of protein. Other dairy products such as low fat milk and yogurt are good alternatives but don't have as much protein as the cottage cheese.

*Tofu and Soy Options: If you are a vegetarian, or even a gulp vegan, you may have to work a bit harder to find protein. Tofu is a good choice and there are other soy meats that can do the trick. Next in line would be beans, but these don't have as much protein per serving as other outlets with usually only single digit stats per 1/2 cup.

*Protein Supplements: If all else fails you can look for protein powders and bars that will boost your protein for the day. In fact there are sports recovery drinks that are including more protein and these can be great for sipping on right after a workout; replenish not only your electrolytes but protein reserves as you rehydrate. If you go for a sports bar try to pick one with at least 10 grams of protein.

Another great thing about protein is it will fill you up and keep you satiated longer so you aren't left with a grumbling stomach an hour later. So it's still okay to be a carby lover (and us active people should be!) but just make sure you add in some chicken, shrimp, or other protein along with all those rice and pasta bowls!

Summer is turning out to be a scorcher! Well at least here, and other parts of the US there are some intense heat waves hitting and while this may not be exactly out of the ordinary for some of the areas (It's not like one pictures Texas in July to be particularly chilly!) it still means that if you are running our exercising outside you do need to take some extra measures to make sure you are safe. There are always more cases of deaths due to heat exposure during this time of the year and while it may seem only the young and elderly are at risk that's not the truth. Even if you are fit as can be and an avid exerciser you can make a mistake or use poor judgment which may not end up in death but could result in health concerns or side effects lasting for days.

This may seem like common sense but sometimes in the heat of the moment (haha...yes, lame pun there sorry!) we are all guilty of acting foolishly. So here are some quick tips for scorching summer training:

1) Stay hydrated: This is probably the most important thing but commonly gets overlooked; the thing is some people just plum forget to drink and then later when then wind up feeling faint, dizzy, or tired they don't know why. Dehydration is never a good thing, particularly for runners and other regular exercisers, but it something many fall victim to if even in a milder state. By the time you actually feel thirsty you're already mildly dehydrated; so stay ahead of the game and sip often and regularly. You also need to drink more than just water because you need electrolytes which come from sports drinks.

2) Plan your timing: If you are going to be running outside don't go during the hottest time of the day. That may mean getting up earlier but it is worth it; even if you run after the sun goes down in many places the temperature then is still much higher than in the early morning hours. Bite the bullet and get out the door before the sun has a chance to make the mercury rise.

3) Think about hitting the treadmill: Treadmill running is not for 'wimps' and if the weather conditions outside are just too severe take it indoors. In the end you will not only be safer but you will probably get in a better workout too. Exercising and running in intense heat makes the body work harder and your times will reflect that; if you hit the treadmill you will probably end up going faster and feel better at the end.

4) Make a splash: If you are cross training or want to mix it up you can always hit the pool for an aqua-jogging session. The summer is a great time to do this as the pool is much more appealing now than in the dead of winter and aqua-jogging is also a lot easier on the joints.

Finally one last things to keep in mind is that different surfaces will react differently to the heat; for example if you are running on the hot black pavement or grass there will be even more heat radiated and humidity. If possible stay on lighter surfaces and opt for a trail over a grassy field; just things to keep in mind. What may seem like obvious measures to keep cool can make a big difference and I myself am guilty of making a stupid mistake thinking it's not that 'big' of a deal if I go out in the hottest part of the day. But even if you aren't in serious risk, like death, you can be left with the lingering effects for days afterward...you'll be more tired and zapped of strength which isn't fun nor conducive to training. So stay cool out there and be smart in those summer runs. :)

Summer is now officially in full swing, and that means for anyone running and working out outside the temperatures are rising...and the sweat will be pouring down more profusely than before too! While you do still always sweat working out outdoors even in the colder winter months, you may not 'feel' it because the cold air evaporates it very quickly but you do still lose fluids, it isn't as much as when the sun is blaring down on you. For this reason it is especially crucial to stay hydrated and not only with water but you also need to restore the electrolytes you are losing too.

When you sweat while running and working out you lose much more than strictly water content; if you don't ensure the balance of your electrolytes stays in the optimum level you will run the risk of not only bonking but could actually face some pretty serious health problems. This is extreme but when you hear about runners dying from being overhydrated, what that means is that they drank so much water (and only water) that they diluted their electrolyte levels (mainly potassium and sodium) so severely that their heart couldn't function. That isn't to scare any one as you'd have to drink lots of water, but the point is you need to make sure to rehydrate with a sports drink that contains these key elements along with water.

A good way to gauge how much fluids you are losing is to weigh yourself before and after your run; for every pound of weight that you lose (and it's only water weight folks not fat miraculously melting off of you in an instant...haha) you need to drink 16 ounces of fluids. There is the tried and true Gatorade, although there is lots of just plain sugar in that drink and there are better options, and you could even dilute it with water if the taste is too sweet. My favorite drink was Ultima but I don't think they sell that anymore as I haven't found it in years; even better though there are now sports recovery drinks that contain some protein that is excellent post run.

While you need to of course drink fluids after your run you need to remain hydrated throughout the day. Keeping a water bottle close at hand may look 'dorky' but you should be sipping all day long; by the time you actually feel thirsty your body is in a minor state of dehydration. You want to be 'friends' with that bathroom and your urine should be clear if you are properly hydrated. It's been proven that not only your endurance will suffer due to dehydration but your muscle strength too; you will peter out at the end of those runs and in studies weight lifters were unable to lift as heavy a load if in a state of even minor dehydration...those muscles need fluids and the electrolytes to follow!

Feeling dizzy or faint is a sure sign of dehydration...and you never want to feel that way, it's no fun. The standard rule of thumb you hear about 8 cups of fluids a day really isn't enough for very active individuals, and especially in the heat of summer. You don't have to take it to the other extreme and head out for every run carrying a water bottle and fuel belt but you need to be diligent before and after. If you are running for less than an hour it is usually okay to go sans drinks or gels (Unless of course you're running in ridiculously hot weather and humidity and you may want to plan beforehand and plant a few water bottles on your route or pass by some drinking fountains!) but once you eclipse that hour mark that is when you are heading into rehydration/refuel territory. Everyone's body is a bit different but obviously if you are out there training for a marathon and going to be on the roads for two plus hours you will need both!

Alright fellow fitness fanatics, we all love a good sweat and should be out there breaking one this summer season, but make sure to rehydrate smart so that you come back stronger and faster next time! :)

You could be under the impression that you are eating healthfully, and you very well could be, but the truth is if you are overdoing it on even the most nutritious of foods you could still wind up not hitting your particular weight goals. Now, I'm a believer that if you are a regularly active person you can get away with eating certain things sans guilt (I'm not going to lie...I've been know to down my fair share of Ben & Jerry's Phish Foods pints!) and when you are putting in some serious miles you have to in order to just maintain your weight; but even then it's smart to stick to an overall healthy diet to fuel your body properly. Yet many people are looking to lose weight, or at least maintain, and there are some foods that could end up packing in loads more calories than you may think. They have merited a reputation as being diet staples but upon closer examination many people would be shocked at their nutritional stats.

1) Assuming a just because the word salad is there it is the healthiest choice. Did you know it is not uncommon for many of the salads comprising a restaurant's menu are over 1,000 calories? Think of some of the choices at Outback or The Cheesecake Factory; and even at McDonald's if you were to order some of the salad options you could wind up eating more fat and calories than if you had ordered a regular hamburger. The truth is, yes lettuce and vegetables are naturally low in calories but when you take into account the extras and salad dressing that is where you get these astronomical figures. Things like cheese, croutons, almonds, and even bacon is where a salad turns into a dieter's disaster. Just be aware of what is on your order; opt for extra veggies like tomatoes, cucumbers, and carrots and get leaner protein sources like grilled chicken or eggs, and then ask for your dressing on the side so that you can control just how much gets put on.

2) Think twice before chugging that smoothie. Yes, fruit is very healthy for us and we should look for ways to sneak it into our diets; but when they are blended up into a drink they are going to usually pack in a lot more calories and sugar that you may think. A regular Orange Dream Machine at Jamba Juice is going to come in at 520 calories and if you were to go with the regular Peanut Butter Moo'd you'd get 840 calories! Another thing with drinking your calories is that your stomach doesn't register liquids the same way it does actual food so you won't be as full after drinking these and will generally wind up eating the same amount later at your meals as you would regardless of if you had drunk that smoothie. Now smoothies do have their place, and if you are in a hurry and need an on the go breakfast you can make them healthier on your own. Pick some of your favorite fruits, add some low fat yogurt, and you can even pack in some ice to 'bulk' it up.

3) Guiltlessly downing that dried fruit. Now here we again come to what seems like an excellent way to pack in some fruits for the day; but the problem here is that one great thing about fruits is that they contain both water and fiber that fills us up. When you dehydrate them the water is lost and the sugar that they contain then is more concentrated; so while dried fruit does still offer some key nutrients you will wind up eating more calories for a smaller serving size. Now, just for comparison if you were to eat one cup of grapes that would come in at around 60 calories; but should you instead eat a cup of raisins you would then be eating just over 490 calories...that's a big difference. You will feel much fuller and then naturally eat less when you go for real fruit.

4) Think again about granola. How many of us think of granola as an all around healthy food? Many people do, and it is delicious and it does offer its own benefits like vitamins, antioxidants, and fiber; but that is when it is made a certain way. Today it usually will come coated in extra sugar and that makes it quite calorie dense. A typical serving of granola is only 1/2 a cup (and if you are like me that is a pretty paltry amount!) and the more basic varieties will be about 200 calories for that serving. If you then add in dried fruit, nuts, and even chocolate goodies you are going to get higher stats. Granola is delicious and it can be good in moderation if you seek out a brand that doesn't go overboard with all the processed oils and sugars...just look at the nutritional stats and the ingredients list.

5) Going nuts on nuts. Yes, nuts are actually considered a 'healthy' fat; the majority of their fat content comes from heart healthy fats that promote good cholesterol levels and are of the unsaturated variety. Still, that doesn't take away from the fact that they are high in calories and it is then your portion size that you need to be conscious of. Just one ounce of almonds, which works out to be about 24 of the little guys, is 170 calories and that can add up fast. So just make sure you don't go nut wild and you can get the benefits of a healthy heart without negating that with an expanded waist line.

It's possible to incorporate all of your favorite foods into a healthy diet and the key is just balance and moderation. If you are informed of what you're putting into your mouth you can make the best decision based on your own fitness and health goals. There are so many food myths and crazy misconceptions that it's a shame many people feel utterly asea about what may or may not be good for them. Be sure to check out some of the best foods to keep you energized and come back later for more food related news. Until then I hope your workouts are going great, you're refueling right, and if you're busting that sweat don't feel bad if you do indulge in a treat or two! :)

to be quite honest i'm not really one to stay up on current TV shows; yes, of course i've probably upped my viewing hours trifold (if not more!) the last month or so but even then i usually stick to repeats of my favorites. this would be copious amounts of Seinfeld, some Yes, Dear, King of Queens and the like; throw in some nick at nite and i've gotten my daily recommended values of fart jokes, inane observations, corny puns, and maybe even a sappy moral or two thrown in for good measure. but in terms of shows that are actively running i'm not quite up to speed; i missed the boat on Lost entirely, dropped out of 24 after the first season, and many of the shows i haven't even heard of. but one that is new that i'm enjoying in Jamie Oliver's Food Revolution; in fact it's on right now.

what i really admire is not only jamie's vivacity and willingness to take on the glaring problem, one that is seeming to only get worse despite many great efforts of others, of obesity and how we eat but that he is not daunted by statistics, nay sayers, and even failure. he didn't pick a place to do a food overhaul on that was known for being fit or unhealthy but not completely atrocious; no, he picked a place where there are kids who don't even know how to use a knife and fork, some who don't even know what a vegetable is, and to schools where french fries count as vegetables. he dived right in and set the bar high; high enough that he risked failure and he knew it.

this same attitude i think is what is missing in a lot of places; a person wants to achieve something but they don't think they are capable of it or the road ahead looks too hard and they either abandon the goal altogether or set their sights lower. now, they still may be satisfied when they do get to that lower bar but had they tried to aim higher they may have made that mark; who's to say. and even if they failed they still might have wound up right where they did end up but have come out with something more. they may even have be inspired to continue working until they eventually hit the stars. okay, this does sound a bit too overly rosy, but sometimes i think that because we only live once we might as well find what makes us happy and do all that we can to get there. sure we may fail, we may also find out that what we once thought was our dream has shifted, and that's okay too. but if you are going to go after something do it with gusto and all you have.

i like that jamie doesn't see those people who want him to fail or tear him down as reasons to quit but instead as fuel to his fire. he puts himself out there; states insanely high goals and even if he doesn't believe 100% that he can do it he does his best. i'm taking heed to that and it helps me stay positive. ultimately we never know what that future holds but we can at least do our best to sway it in our direction; and who says we have to ever stop working towards our goals. right up until the end we can be moving forward and i think that is far better than standing still.

Q: What is the best way to lose weight through running?

A: While competitive athletes may not be using their training and running programs with the purpose to lose weight in mind, it is no secret that running vast amount of miles at high intensities are going to burn some serious calories. If you were to look at any of the top, or any runners who train regularly for that matter, you would see that for the most part they all run on the lean side. Running is perhaps the best cardio activity to burn the most calories per minute of exercise; it uses nearly every muscle in the body and as you are constantly working against gravity you are going to be using more energy than say if you were on a bike.

That being said, many people are tempted to sign up for a marathon because in training for one they believe they will best be able to lose weight. While you probably will naturally be losing weight in doing this kind of training, logging more miles does in essence mean burning more calories, this is sometimes negated because in increasing your miles to an amount necessary for marathon training you will then be much hungrier. After all of those long runs your body will be depleted, you should refuel, but sometimes your level of hunger will in fact cause you to out eat the number of calories you expended. Serious marathon runners have been known to eat thousands of calories a day, they have to in order to sustain their work load, and their goal is not to lose weight at all. If they were to create a caloric deficit they wouldn't have the energy required to get in their next run.

That is why it is sometime difficult to lose weight by simply putting in tons and tons of miles for the sake of calorie burning alone; because you have to eat enough to have enough energy to log all of those miles. What some people then may have more success with is instead of thinking more, more, more, is to think about upping the intensity and quality of your runs.

This would include interval training which alone burns more calories in the same amount of time than a steady run because you are doing bouts of almost all out efforts. This kind of training also revs up your metabolism for hours afterwords and you will burn more calories throughout the rest of the day. What is interesting with high intensity workouts is while it does boost your metabolism, for whatever reason people aren't as likely to be as hungry after should they have done a long run instead. In fact it is far more common for people to lose their appetite after doing harder intervals. This doesn't mean that you should forgo eating after one such workout; quite the opposite as you should force yourself to eat a reasonable amount of something containing protein and complex carbohydrates in order to recover from the workout and come back stronger.

So if your main purpose for running is to lose weight, (although hopefully you have a true passion for it and your underlying motivation is for all of the overall health benefits regular exercise brings) you may want to rethink doing a marathon just for the sake of logging in all those miles. You could wind up losing the weight faster should you set your goals towards quality over quantity.

I thought with all of the recent attention being drawn to certain celebrities, or those who claim to be celebrities, it was worth addressing the whole plastic surgery issue. I myself have seen far too many Dr. 90210 episodes to venture going under the knife, but apparently that is becoming more and more of a rarity. I'm not saying that I think I'm better than anyone who has had plastic surgery, but I would be lying if I didn't point out that depending on just what the said surgery was I may think of them in a different light.

There are countless tales of the model looking to enhance her butt and then dying on the table. Others undergoing risky augmentations in countries with more lax medical licensing laws who either wind up with botched jobs or never wake up at all. I feel it is sad that there are those willing to die for vanity. Yet it isn't always necessarily vanity, but insecurity that is the underlying issue. A lot of talk has steamed back to Heidi Montag of the infamous Speidi relation, and I would say there are definite insecurity issues there. No one is perfect, and to chase that ideal is something common with many people afflicted with one addiction or another other problem. Obsession with anything can become all consuming; it is the case with eating disorders, substance abuse, over eating, addiction to these surgeries, and even addiction to exercise.

Exercise is something completely healthy and should be incorporated into everyday life, but as with anything it can be taken to the extreme. Working out to be healthy and overall fit and fierce is one thing, but punishing yourself and doing it solely to lose weight or look a certain way isn't going to make it enjoyable and in the end you may not ever wind up with the results you crave. There are always 'trouble spots' that you will be critical of yourself over and in the end are you going to be unhappy in your overall life if you don't look like the 'ideal' you have set up in your own mind? Workout because of the way it makes you feel inside and that joy it brings after having accomplished something you didn't think you could have ever done. There are few times that I am more proud of than when I've finished a race or particularly daunting workout and have had a personal best time or surpassed my own expectations.

Especially with the growing number of surgeries that are geared to chiseling out that Adonis body that you don't want to work for at the gym or stick to a balanced diet for, I think it's sad people are looking for the easy way out. Skipping the gym and excising solely on KFC and Dunkin' Donuts but getting the fat sucked out of their body in an attempt to remedy the situation isn't the way to go.

Of course there are people who have every reason to go under the knife; they have lost so much weight in order to be healthy they need the subsequent extra skin removed, children born with deformities, you're met with a horrendous accident and your face is damaged, and there are far less extreme cases in between. But I think surgery should be a kind of last resort because you need to ask yourself if it really will make you happy. If so, then go forward, but if you are chasing an ideal that may never be achieved there is something else that is bothering you.

It seems that there is a new diet out virtually every day telling you what you should eat, what you have to avoid at all costs, and what is going to make you lose weight or get in your best shape the fastest. We are a world that is obsessed with what we put into our mouths and at the same time it seems that our war with food only exacerbates the problem. But for those who exercise regularly many of the standard 'food rules' don't apply. Namely the myth that carbs are the enemy is one that particularity sticks in my craw. Carbs are a necessary fuel source and should you skimp on them you will be left feeling sluggish, tired, and your workouts will suffer. That being said, here are some foods you've got to chow down on if you haven't already!

1) Quinoa: Yes it may sound funny, but it is actually one powerful whole grain. While brown rice, whole wheat pasta, and whole grain breads should be staples in your diet, quinoa further packs in more protein than the rest with 4 grams for each serving of 6 ounces. It also has vitamin B, magnesium, zinc, and fiber. You can easily swap it for rice to accompany your dishes and it can even be eaten cold with a salad. Another reason to fill up on whole grain carbs is that a study out of Penn State University showed that when they are regularly eaten instead of refined grains people were able to drop twice as much belly fat.

2) Eggs: It doesn't matter if it was the chicken or the egg that came first, the bottom line is that each one will give you 6 grams of protein and only about 70 calories. For everyone working out, egs contain the necessary amino acids to help you recover and then build muscle mass and come back stronger. They get a bad rep because they have around 212mg of cholesterol but if you consider the stats of all those Big Macs people readily wolf down this little guy pales in comparison. Eggs are also a great source of vitamin K that is going to do well to build up those strong bones. Eggs are an easy, no fuss way to refuel with protein be it in the form of an omelet, scrambled, or even hard boiled.

3) Bananas: Yes, we will do well to ape those monkeys and eat these yellow fruits. What makes these yellow treats better than other fruits is their high amount of potassium. This is particularly important for avid exercisers because the balance of your electrolytes are crucial. Even more so for endurance athletes, and a banana is a quick pick me up while out on a run or on the bike. As you sweat, you can replace the lost potassium to keep your electrolyte levels balanced and can even stave of a cramp. Bananas are great right out of the peel, blended into a smoothie, or even in a split...hey, that ice cream has calcium in it doesn't it!

4) Salmon: If you haven't heard it by now, salmon is rich in the Omega 3 essential fatty acids that are not only going to protect that heart of yours but even help mental focus. Salmon also has vitamin A, B, and D and of course it is rich in protein. If you haven't figured it out by now, protein is important for muscle repair and for people doing intense training you should aim to get in about 0.45 to 0.72 grams of protein for each pound of body weight; this is more than the recommended amount from the USDA of just 0.36 grams for each pound. So whether you grill it up, bake it, or even get it out of a can, get your fishy on!

5) Sweet Potatoes: And we finish our list with yet another all important carb source. Along with that these tubers will give you vitamin A, vitamin C, potassium, and iron. Iron is another vital nutrient for anyone working out; if your levels of iron get too low you could become anemic meaning you will be left with severely low energy levels. Other great sources of iron are spinach and red meat, but with sweet potatoes you won't be getting the extra fat or cholesterol the red meat would supply you with. You can eat these in a variety of ways but they are especially tasty if sliced up and then baked in the oven for the perfect french fry swap.

In all of the New Year's festivities there is an almost never ending array of party foods, delicious dishes, tasty treats, and plenty of alcoholic drinks to go around. But when you are ringing in the New Year you don't have to necessarily give a toast to an expanding waistline. It is fairly common for even the most conscientious dieter and fitness guru to ease back and cut themselves some slack at special occasions and this is perfectly fine. The fact is if you eat healthfully for the majority of the time and stick to a regular exercise program you can indulge every so often and do so without an ounce of guilt.

Still, there are a few things you can keep in mind while celebrating New Year's and other holidays so you can give into some cravings but still avoid falling into a few calorie loaded traps.

* Eat mindfully. When you are at the party, don't linger around the hor'dourve table too long and instead pick out a few items that you really, truly want and then then move on. It's easy to eat or graze away the entire night without even thinking about it, so consciously keep track of what goes into your mouth.
* Socialize. That is the main reason you did go out isn't it? Peruse the room, talk up your friends, and meet new people. If your mouth is busy talking it won't be able to mindlessly eat.
* Eat something before heading out. Whether you are going to a buffet, dinner party, or a cocktail party that will be serving appetizers you can stave off hunger, and a potential calorie binge, by having a snack beforehand. Something that is filling but healthy such as soup, a piece of fruit, or some low fat cottage cheese will give you energy and leave you feeling full. Going to an event on an empty stomach is a sure way to over eat, especially because your will power caves when you are starving.
* Keep track of those drinks. Not only are many alcoholic drinks high in calories but the more you drink the more care free you are, which means you won't necessarily be thinking at all about what else goes into your mouth. Stick with a drink limit and then choose your drinks smartly.
* Choose lower calorie drinks. If you're going with mixers choose a diet soda, water, or club soda. Go for a light beer over a regular and slash off about 50 calories per 12 ounces. Red or white wine has about 120 calories for 5 ounces, and a vodka tonic has about 200 calories. Gauge your portion sizes as many glasses are larger than 5 ounces. And to both make sure you don't drink too much and also stay hydrated (alcohol dehydrates you) alternate between an alcoholic drink and water.

When it comes to diet and weight loss many people are looking for the magic bullet or surefire quick and easy fix. Well Kim Kardashian and her sister Khloe Kardashian have claimed to have found just that. They have both teamed up to endorse the Quick Trim diet pill and in addition to this diet supplement have followed a diet and exercise routine that have left them both trimmer and more toned.

Apparently Kim Kardashian has touted a six pound weight loss off of her 5'3" inch frame on her website, and while she did consciously try to eat healthier and do plenty of cardio, like dancing, to burn calories she claims that the Quick Trim diet pill allowed her to lose weight faster and easier. Kim is now at her target weight goal her sister Khloe Kardashian is still working to peel off some of the love weight her new marriage came with but has already boasted of losing 20 pounds in only four weeks. While both of the Kardashians exclaim that 'Quick Trim does a body good!' it is not yet approved by the FDA.

This leads to inevitable point that while there may be certain products that work for some, sticking to a good old fashioned healthy diet and exercise program is the most effective way to lose weight, get fit, and remain that way for the long haul. Finding workouts that make your feel good, get your heart pumping, and motivate you to keep going back for more is the best remedy for getting rid of any extra bulge. A quick fix, like Quick Trim and other similar products, may be tempting but at the same time they do come with side effects such as an irregular heartbeat, headache, dizziness, raised blood pressure, and more. All of which you can avoid with a good cardio sweat session and an effective weight routine at the gym.

It's no secret that Americans love their burgers. With the most popular fast food restaurants being hamburger chains this evidence is scattered across the nation with McDonald's, Burger Kings, Wendy's, In-N-Outs, and the like littering street corners as much as Starbucks. But if you have a hankering for a good old fashioned hamburger you could be startled to learn that some of these gargantuan burgers are calorie and and fat laden bombs ready to wreck havoc on your arteries and waistlines.

While there are burgers that can be relatively healthy, the regular McDonald's hamburger sans cheese comes in at 280 calories and 10 grams of fat and the Carl's Junior regular plain burger has about the same stats, should you instead go for a double or triple burger with the works you could be inhaling upwards of 700 calories and 40 grams of fat!

The results are in for the worst hamburgers making their way to you from fast-food restaurants and if you plan on hitting the drive through any time soon you will do well to avoid these meat distastes. Coming in with 700 calories and 40 grams of fat is the Wendy's Double with Everything and Cheese burger. Add that with a side of fries and a coke and you have a nasty combination. Instead if you were to go with the Jr. Hamburger (270 calories and 9 grams of fat) or the Grilled Chicken Sandwich (300 calories and 7 grams of fat) you could do your health a favor.

The Carl's Jr. Six Dollar Burger with 890 calories and 54 grams of fat comes in as the Worst Burger Brand of them all. Each of the Six Dollar Burgers are about the same in terms of unhealthy stats and if you are dining at this joint you will want to stick with the junior burger or the Charbroiled BBQ Chicken Sandwich with only 290 calories and 3.5 grams of fat. For the Worst 'Original Burger' that title goes to Hardee's Original Thickburger with 910 calories and 64 fat grams. If you must have a big burger while at Hardee's go with the Double Cheeseburger that will give you plenty of meat but cut the calories down to 510 and 26 grams of fat, which is still high but not as horrendous as the first.

Finally, so which hamburger is the overall worst, most gluttonous, and the gold medal winner in terms of being a jeans buster? That goes to the heavyweight champion Burger King's Triple Whopper Sandwich with Cheese and Mayo. This will cost you 1,250 calories and 84 grams of fat! With three stacks of beef, and generally not all that high quality or appetizing to begin with, this burger when paired with fries and a drink could constitute the amount of calories you should be eating for an entire day. So if you are at Burger King you could get a regular burger for 290 calories and 12 grams of fat or the BK Broiler Chicken Sandwich with only 267 calories and 8 grams of fat. If that isn't enough for you you could choose the Tendergrill Chicken Sandwich with Mayo and then consume 490 calories and 21 grams of fat.

Dining out on burgers doesn't have to leave you with a spare tire, and even the 'worst' foods can be incorporated into an overall healthy diet an exercise routine. However some of the worse offenders should be avoided simply because of just how much saturated fat is in them and there are other options that are just as tasty but better for you. So when you are hitting the drive through next time go in armed with the information on those nutrition labels!

Just because one may appear to have it all, the perfect body, an amazing career, and to all outward appearance seem to be living the dream, that does not make them immune to insecurities and their own inner turmoil. When it comes to one's body and their body image, what they see in the mirror can be vastly different from what the rest of the world perceives. In her recent interview with Q magazine, Lily Allen admits that she suffers from Body Dismorphic Disorder, "I was sitting in bed last night and I caught sight of myself in the mirror," and what she sees is, "someone who is more overweight than they actually are."

In fact, BDD is a distressingly common problem, and while it does not always accompany an eating disorder, the two often go hand in hand. It is a psychological disorder in which sufferers aren't able to accurately see themselves in their true shape. BDD is very common with anorexia in which the individual will generally still see themselves as too fat despite protruding bones and a dangerously low weight.

This preoccupation then feeds into their disorder as they still adhere to their strict diet and workout regime. In a culture that is so obsessed with thinness and the perfect body, it is sad that for an increasing amount of young women, and men too, eating disorders and BDD is rampant. The line between a healthy diet and exercise amount is often blurred, and when one crosses the line between what is okay and what is instead a life consuming obsession it can be hard to distinguish as an outsider.

For this reason many eating disorders and exercise additions go both unnoticed or untreated, as the individual will often vehemently deny that their is a problem. In fact they will more often than not be in a state of self denial themselves. Yet both of these are life threatening problems that carry both physical dangers and mental torment. Early recognition and intervention for those with eating disorders and exercise addictions is the key to a successful recovery, for the longer these unhealthy habits are allowed to continue the harder it is to reverse them.

While BDD alone is not necessarily going to cause someone to take unhealthy and drastic measures to change what they see in the mirror, it is a dangerous step in that direction. Eating healthfully and exercising in a moderate amount has shown to help improve one's self esteem and can at times help to combat a poor body image, but when taken to the extreme it can wreck havoc on one's body and mind.

With the first of the seasonal holidays checked off in the way of Thanksgiving, hopefully your pants aren't fitting too snugly after a full fledged feast! It is possible to escape the holidays without packing on the reported 5 to 10 pounds that the average American will between November and the New Year, and you can do this while still indulging in your favorite dishes by sticking to your workout and fitness regime. In fact one of the biggest benefits of eating a generally healthy diet and being active is the ability to treat yourself when these special occasions occur! It's normal that in order to balance out a few giving-in's to a particular food favorite you can add a few more sessions in the gym and minutes on the treadmill. Many professional athletes, celebs, and even the most avid gym goers themselves cave in to their holiday cravings without any attacks of guilt!

So what are the favorites among the stars? Kim Kardashian won't pass up her turkey and cranberry sauce, and to keep her enviable curves during the holidays she logs miles around Runyan Canyon and follows her own workout DVD's. while Jessica Szohr is a sucker for her grandma's special powdered sugar cookies, she doesn't actually tip the scales as heavily as she claims, "I gain like 20 pounds every year because of them." The Gossip Girl starlet isn't obsessed about a few cookies or junk foods every now and then and instead focuses on finding a balance between the healthy and not so healthy fare. For her that usually means a week of being 'good' and then easing up on the weekends. But don't think she doesn't hit the gym too, in addition to yoga she tries to fit in 30 minute bouts of cardio.

Also a fan of the desserts is Justin Timberlake, but don't think we'll be seeing those abs go to flab anytime soon as he's an active athlete. Between lifting weights, running, and biking he's usually up for a game of basketball or other sport. Yet not everything that the stars are looking forward to noshing on is completely bad for you, as Ali Larter claims green bean casserole as her favorite Thanksgiving day fare.

And just like any other fitness minded individuals, sport's stars aren't ones to pass up their holiday foods of choice. For Alex Rodriguez that comes in the way of cheesecake, but he obviously is able to stay in top form due to his rigorous training both on and off season. And Houston Rocket player Yao Ming will gobble up anything made by his mother. America's top distance runner, Kara Goucher, is always a sucker for black and white cookies and a great milkshake; but when you're running over 100 miles a week no amount of ice cream will pack any pounds to her slender frame!

So take assurance in knowing that in your own post Thanksgiving days and in anticipation for the next holiday or event, a few variances in your diet isn't anything to beat yourself up about. Remember that moderation and balance is the key, and when you return back to your more healthy food fares, and keep your workout appointments you can enter the new year just as fit and healthy as you left off!

Making headlines across the Nation, Rachael Ray fans and viewers are eagerly anticipating today's show. This Thursday, November 19th, taking center stage, or center kitchen rather, on Rachel Ray will be the woman who reportedly lost six pounds in only two days following the diet plan written in, '400 Calorie Fix'. This new diet book entitled of course, the '400 Calorie Fix' was put together by the same authors behind the Flat Belly Diet.

While it has not hit bookstores or the online market yet, '400 Calorie Fix' has already created quite a stir. On today's show Rachael Ray will talk to this newly slim woman as to what her days looked like and what she did to drop all that weight. In what has already been revealed, the diet plan is nothing more than simply portion control and keeping your eating habits in check. While this is nothing revolutionary in nature, it puts a different spin on it in implementing four 400 calorie meals spaced through the day. This is good at training you to establish portion control, and by continuing to keep your body fueled your metabolism will be most effective at burning those calories.

The '400 Calorie Fix' touts that you can still eat all of your favorite foods, just so long as you keep each meal at 400 calories or less. It is appealing in that no foods are off limits, and I do give it credit for debunking the whole 'good food, bad food' stigmas, but as for the six pounds in two days I am still skeptic. It takes a negative amount of 3,500 calories to lose a single pound, and if this lady dropped that much so fast a good portion or it is inevitably water weight. Yet the message is still true: eat what you want in moderate amounts and practice portion control.

I've written before how you can incorporate any kind of food into your diet and still both lose weight and live healthy. You need to just be conscious of what you're putting into your mouth and in what portion size. If it takes reading the '400 Calorie Fix' to bring that message home to people so be it; if you get eating healthier and living a better life for it, that's great. But don't expect to lose six pounds in two days as it's unrealistic and unhealthy, and obsessing over any kind of diet could put you at risk for an eating disorder.

I've said it time and time again, eat sensibly and over time the weight loss will follow. Add exercise into the mix and you've got the recipe for success, with or without Rachael Ray's cooking!

As we are all no doubt eagerly anticipating our Thanksgiving Day festivities and subsequent feasting, it may not come as a surprise that during the holiday season from November and through the New Year, the average person packs on anywhere between five and ten pounds! EEK!! While the pumpkin pie, stuffing, mashed potatoes, and sugar cookies galore certainly taste good going down, they don't necessarily hold their appeal when their lasting memories are left on our hips, thighs, and stomachs. But luckily for you, you are a fan of working out and living a fitness inspired lifestyle, right! hehe.

Exercise is not only a great way to help combat a few extra calories, but an active body is crucial for optimum health. Sticking to your fitness routine and getting in those workouts despite a crazy or hectic holiday schedule will pay off dividends in keeping your waistline in check and those clothes still fitting. The wonderful thing about this time of the year, is that there are also many races and fitness inspired events to take part in (think of the annual turkey trot) that can help keep you motivated when you may be tempted to pack it in for the day or skip the gym.

You can further take the extra time off that you may have from work and the kids from school in getting everyone working out together. Head out for a family run, a weight session all in tow, or take a new class that you may have been wanting to try. Bonding through exercise is a great way to not only build relationships but implement a more healthy lifestyle too. And if you aren't living close to family per se, you can still get your fitness fix in good company by calling up a friend or inviting a coworker. Take the opportunity to meet new people, and even build new friendships.

When you are ringing in the New Year both fit and in shape you can still indulge in your Thanksgiving Day dinner and other holiday food favorites and still be able to slip into the same jean size as you count down to 2010! Talk about having your cake and eating it too...you'll just have run off those extra calories!

Whenever people exclaim that they plan on going on a diet, the words dread, hunger, deprivation, and misery are often synonymous; but that doesn't need to be the case! In fact, the most healthy people allow themselves the freedom to eat what they want just in the right amounts. There is plenty of room in any diet to eat your favorite foods, just so long as you don't over-do it and you balance those food that may not necessarily be the best for you out with healthy fruits and vegetables.

Weight loss and management comes down to two factors: calories in versus calories out. Keep the two numbers equal and you will maintain your weight, create a caloric deficit and you will lose weight, and when the calories coming in is more than the calories going out that is what leads to weight gain. To successfully lose one pound you need to trim 3,500 calories; you can do that by eating less, exercising more, or a combination of the two. The best tactic is to aim to create a caloric deficit of 500 calories each day to lose about one pound each week.

Now we come to the part where so many diet myths and rumors start: fat, carbohydrates, and protein. Exactly what are these terms and how do they apply to weight loss and management? Fat, carbohydrates, and protein are all energy sources that make up the foods we eat. Each of them have a certain amount of energy that they provide us with fat containing 9 calories for each gram, and protein and carbs both containing 4 calories for every gram. Fat has gotten a bad reputation because of its confusion with the fat tissue on our bodies, and also because it has more calories for every gram. This is why many high fat foods are also high in calories. But fat, just like the other nutrients, has a crucial place in every diet. Now carbs too have been shunned by many and looked to as the culprit for weight gain, but this shouldn't be so. Carbs are also critical for our energy levels and keeping our insulin levels even. Protein is the nutrient most adept at helping to build muscle mass. A healthy diet needs a combination of all three of the nutrients.

In our weight obsessed society, it's tough to pass a day without being bombarded with the newest weight loss advice, fad diets from Hollywood, or being showed before and after pictures of celebrities who miraculously dropped 20 pounds in 10 days. We've heard everything from magic diet pills that allow you to binge of french fries and chocolate cake while still losing weight, machines we simply stand on and they gyrate the fat right off of our hips, and the craziest diets on this side of the Milky Way.

Yes, we are a Nation, and a World intent on getting the perfect body as quickly as possible, and many times with the least amount of effort. So comes the idea of liquid fasts. We've heard Beyonce spreading the word that simply sipping her crazy blend of Cheyenne peppers helped her peel off pounds, Rachel McAdams and her maple syrup drinks, and gurus pushing the Master Cleanse further crediting their secrets to losing weight quickly to a fast, but do these liquid fasts really work and are they safe?

Let's be honest, most of what we hear about diet, weight loss, and even fitness tips isn't totally true and a lot of it is simply a lie or a bit of a stretch from the truth. The same goes with these fasts, and in fact days on end with nothing being consumed but liquids can not only leave you tired, cranky, but it is potentially dangerous. When you consume below a minimum amount of calories, your body will go into a starvation mode, your metabolism will slow down to almost nil, and after a while your body will actually begin to break down muscle mass and turn catabolic.

Beyonce and other followers of the Cheyenne pepper fast state that the hot flavoring will boost your metabolism and make you burn extra calories naturally. Well, while there may be a bit of a raise in your metabolism, this is almost negligible and in fact you burn calories eating anything as your body works to break it down. Further, you are much better off raising your metabolism by exercising and building your muscle mass to body fat ratio.

Further, these fasts will often leave you too tired to get in your workouts, and then when you do begin to eat again you are prone to over doing it simply because you are starving. The weight you lose when you go on a fast is initially simply water weight, and when you return to a normal diet you will gain that right back. Simple mathematics make it virtually impossible to lose 10 pounds of fat say in 10 days, because it takes a deficit of 3,500 calories to simply lose one pound. So in the end, you are much better off sticking to a healthy diet and exercising. Plus you will be much happier in the process; and fitness is fun and you want to have the energy to partake in your favorite activities.