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Healthy Foods

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Eating healthy may be virtuous, but it just doesn’t seem like that much fun.

Truth is, most of us prefer the taste of french fries over that of oat bran. A glass of Burgundy sounds more tantalizing than a cup of wheat grass juice. And while a nice piece of fruit is no punishment, chocolate is exceedingly more tempting.

The good news: Not all of those seemingly unhealthy choices actually are.

Cheese fries may never be a part of your recommended diet, but Russet potatoes alone are nothing to fear. In fact, they’re full of disease-fighting antioxidants. Eating the whole box of chocolates still isn’t a good idea. A square a day, however, may help prevent cancer and stave off weight gain.

If you’re confused, we’re not surprised. There’s never been more information available on how to eat right. Books, food labels, Web sites–fast food restaurants even provide nutritional information for their meals. But it’s hard to draw any simple conclusions from it all. Are carbs good or bad? How many calories are too many? What causes cancer now?

No wonder dieticians say people tend to see healthy choices as too much trouble.

“We are in such a hurry, we’re so busy multitasking that eating is no longer a solo event,” says David Grotto, spokesperson for the Chicago-based American Dietetic Association. “It’s an inconvenience. We have hunger, and we need to squash it. We need to wolf down some food. You’re lucky if you remember what you ate the day before.”

A recent ACNielsen study of how habits of eating and drinking outside the home develop offers a glimpse into what’s going on. About 82 percent of consumers acknowledged that individuals are the most responsible for weight gain in the U.S. population. Only 6 percent place the biggest blame on fast food joints and 2 percent on food companies. Of those surveyed, 18 percent said the main factor leading to weight gain is that modern life is too easy for people to make an effort to be healthy.

Elisa Zied, author of So What Can I Eat?! and a spokeswoman for the American Dietetic Association, says people are frustrated by the conflicting research studies and news reports about what can harm or benefit them. Typically, they just want practical advice on what to eat.

They’re also unknowingly making bad choices. Most people know that soda and candy contain a lot of sugar. But they don’t always realize that low-fat flavored yogurt, salad dressing and Chinese food (think chicken with broccoli), can too. Because of the new obsession with lowering our intake of trans fats, which food labels must now list, some people are consuming more saturated fats, she says.

Deepak Varma, senior vice president of customized research for ACNielsen, says consumers fall into “autopilot” mode, not really thinking about what they’re buying or eating until they have a moment of truth in the form of a medical checkup or wanting to get in shape for an upcoming marriage.

People also get in the habit of having larger portions because they want to get good value for their money, he says.

Unfortunately, there is no cure all when it comes to waking up and taking control of your health. Grotto, who is writing a book about making friends with food, suggests viewing meals as both sources of sustenance and enjoyable experiences.

To make that process a little easier, we asked dieticians to recommend a number of foods with surprising health benefits. Chocolate and bruschetta, anyone?

Once you incorporate these tips into your eating habits, try tackling more challenging ones. Jennifer Nelson, director of clinical dietetics at the Mayo Clinic in Rochester, Minn., says another way we can start to change is by asking restaurants for more healthy options and smaller portion sizes. Define value by the quality of your food, not its “supersize.”

“Small indiscretions can create bigger health issues,” Nelson says. “The good news is that small attempts, the more we chip away at it–we can get big results, too.”

Nine Surprisingly Healthy Foods

Eating healthy doesn’t have to be complicated–or feel depriving. It can be as simple as seeking out foods packed with nutrients, as long as you stick to moderate portions and don’t pile on the extras. Here, a group of experts pinpoint foods you might have thought were bad, but can benefit your body.

Chocolate

Milk or dark, whatever your pleasure, registered dietician David Grotto says chocolate is a diet essential. The enjoyment that comes with eating this indulgence has been known to reduce the stress hormone cortisone, which can play a role in weight gain, he says. Higher in flavonoids than its milkier sister, dark chocolate may reduce high blood pressure and improve cholesterol. But new research shows milk chocolate may do a better job of boosting brain function. Moderation, of course, is the key. “Having maybe a religious experience with a one-inch square of chocolate is reasonable,” Grotto says.

Oils

Everyone knows olive, safflower and canola oils are low in saturated fats. But a lesser known fact is that they’re good sources of Vitamin E, which most people don’t get enough of in their diets. A fat soluble vitamin, it works as an antioxidant and may lower LDL, or bad cholesterol, protect against heart disease and promote healthy skin, says registered dietician and American Dietetic Association spokesperson Elisa Zied. Olive oil, however, packs about 120 calories per tablespoon. Zied recommends limiting consumption to no more than five to six teaspoons per day.

Potatoes

As Americans have grown carb-conscious, the potato has taken a mashing. But registered dietician and American Dietetic Association spokesman David Grotto says nutrient-rich spuds are worth another look. In a 2004 United States Department of Agriculture study of the antioxidant levels in more than 100 different foods, the Russet potato ranked No. 17. Red, purple-skinned and sweet potatoes also are high in carotenoids, which protect against lung cancer and help fight heart disease and diabetes.

Nuts and Nut Butters

Nuts tend to get demonized because they’re high in fat, but they’re chock full of health benefits. High in monounsaturated fat, nuts are great sources of protein. Walnuts, with their omega-3 fatty acids, can be good for the heart. According to a study in the American Journal of Clinical Nutrition, women who ate meals with almonds stayed fuller longer. Sprinkle them on cereal, or dunk an apple in 1 to 2 tablespoons of peanut butter. But try to avoid the kind slathered with salt.

Coffee

The studies just keep pouring in on the benefits of drinking coffee. Higher consumption has been linked to decreasing the risk of type 2 diabetes and Parkinson’s disease. It’s also been shown to stop headaches and preventing cavities. Adding sugar and whole milk complicates matters, though skim milk can be a vehicle for calcium and Vitamin D. Black, however, is usually best, says registered dietician Elisa Zied.

Bruschetta

Loaded with tomatoes, onions, garlic and olive oil, bruschetta is a smart choice for an appetizer, says registered dietician Elisa Zied. Tomatoes are a great source of lycopene, an antioxidant that can protect against cancer, heart disease and even macular degeneration.

Spices

More than just a way to ramp up flavor, spices have potential health benefits. Large doses of cinnamon may help lower blood glucose after you eat a meal, says Roger Clemens, DrPH, a spokesman for the Chicago-based Institute of Food Technologists. Turmeric, an ingredient in curry, has also been reported to play a role in pain relief for arthritis patients. “We may learn from other cultures that the combination of food they’ve been consuming would be more healthful,” Clemens says. “We should be willing to learn from each other.”

Tea

Instead of grabbing a cola at lunch, why not choose instead a flavored tea? Studies suggest that many types of tea, including black, green, white or oolong, may help prevent cancer and reduce the risk of Alzheimer’s disease and heart disease. The longer you steep your tea, the more benefits. As with coffee, try to avoid the extras.

Soups

Soup is a good source of fluids and is considered a low energy density food, which can help with weight loss. Just a cup can sneak more antioxidant-packed vegetables into your diet. It also can go a long way toward filling you up and reducing your calorie intake during a meal. For best results, stick to broth-based varieties and watch the sodium. Registered dietician Elisa Zied recommends sticking within a range of 400 to 500 milligrams of sodium for one cup.

Source:MSN Health & Fitness

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Suppliments our body needs

Different Suppliments that We Buy

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Supplements come in a variety of forms that affect both their ease of use and, in some cases, their rate of absorption.

Common Forms

For most people, tablets and capsules are the most convenient form of supplement to take, but there are other options as well.

Tablets: Easily stored, tablets will generally keep longer than other supplement forms. In addition to the vitamin itself, tablets often contain generally inert additives known as excipients. These compounds bind, preserve, or give bulk to the supplement, and help tablets break down more quickly in the stomach. Increasingly, supplements are available in capsule-shaped, easy-to-swallow tablets called “caplets.”

Capsules: The fat-soluble vitamins A, D, and E are typically packaged in “softgel” capsules. Other vitamins and minerals are processed into powders or liquids and then encapsulated. Like tablets, capsules are easy to use and store. They also tend to have fewer additives than tablets, and there is some evidence that they dissolve more readily (though this doesn’t mean they are better absorbed by the body — just that they may be absorbed more quickly).

Powders: People who find pills hard to swallow can use powders, which can be mixed into juice or water, or stirred into food. (Ground seeds such as psyllium and flaxseed often come in powdered form.) Powders also allow dosages to be adjusted easily. Because they may have fewer binders or additives than tablets or capsules, powders are useful for individuals who are allergic to certain substances. In addition, powders are often cheaper than tablets or capsules.

Liquids: Liquid formulas for oral use are easy to swallow and can be flavored. Many children’s formulas are in liquid form. Some supplements (such as vitamin E) also come in liquids for applying topically to the skin. Eyedrops are another type of liquid.

Chewables: Such supplements — usually packaged as flavored wafers — are particularly recommended for those who have trouble getting pills down. In this book, the most common wafer form is DGL, a licorice preparation. DGL is activated by saliva, so the wafers must be chewed, not simply swallowed.

Lozenges: A number of supplements are available as lozenges or drops that are intended to dissolve gradually in the mouth, either for ease of use or, in the case of zinc lozenges, to help in the treatment of colds and the flu.

Sublingual tablets: A few supplements, such as vitamin B12, are formulated to dissolve under the tongue, providing quick absorption into the bloodstream without interference from stomach acids and digestive enzymes.

Special Formulations

You will usually pay more for a supplement if the label says “timed-release” or “chelated.” Does it provide extra benefits? Hardly ever, according to available data, and so paying more for this type of product is generally a waste of money.

Timed-release formulas: These formulas contain microcapsules that gradually break down to release the vitamin steadily into the bloodstream over roughly 2 to 10 hours, depending on the product. (“Sustained-release” is another term that describes the same process.)

There are no reliable studies showing that timed-release formulas are more efficiently utilized by the body than conventional capsules or tablets — in fact, the gel-like substance that acts to delay the release may actually interfere with the absorption of fat-soluble vitamins. And although timed-release versions of niacin may help prevent unpleasant side effects, this formulation (which is commonly used to lower cholesterol) can be harmful, so is not recommended.

Chelated minerals: Chelation is a process in which a mineral is bonded to another substance, or “chelator” — usually an amino acid. This attached substance is supposed to enhance the body’s absorption of the mineral. In most cases, there’s no proof that chelated minerals are absorbed any better or any quicker than nonchelated minerals.

In fact, there is no solid information that any process or added ingredients improve the absorption of vitamins or most minerals. It’s more important that supplements meet standards for dissolving within a set period of time — indicated by the designation “USP” on the label.

Natural sources: Advertising claims imply that the vitamins derived from “natural” sources (such as vitamin E from soybeans) are better than “synthetic” vitamins created chemically in a laboratory. They may state that their natural products are more potent or more efficiently absorbed — and manufacturers generally charge more for natural products. But what is “natural”?

Actually, most supplements, no matter what their source, undergo processing with chemicals in laboratories. Some products labeled “natural” are really synthetic vitamins with plant extracts or minute amounts of naturally derived vitamins mixed in. Hence, “vitamin C from rose hips” may be mostly synthetic. And even the most natural products are refined and processed, and contain some additives. In any case, there’s no difference chemically between natural and synthetic vitamins — nor can your body distinguish between the two.

Some researchers consider natural sources of vitamin E more effective than synthetic versions. But the International Units (IUs) used to measure vitamin E’s potency take this into account, so a capsule designated to provide 400 IUs will have that potency no matter what its source.

Generally, there’s no reason to pay more for supplements advertised as “natural.” The cheapest synthetic vitamin or mineral supplement will give you the same benefit. Of course, the cheapest supplement isn’t always the best. You should check the excipients, or additives, in a supplement to be sure that you aren’t allergic to any — and you may have to pay more for a supplement with fewer of these filler ingredients.

Herbal Remedies

You can purchase whole herbs and make up your own formulations. But for ease of use, tablets, capsules, and the other prepackaged forms described here (including forms for external use) are readily available in drugstores, supermarkets, and health-food stores.

Tablets and capsules: You can avoid the taste of the herb if you take it in tablet or capsule form. Both tablets and capsules are prepared using either a whole herb or an extract containing a high concentration of the herb’s active components. In either form, the constituents are ground into a powder that can be pressed into tablets or encapsulated. Some herbs are available in enteric-coated capsules, which pass through the stomach to the small intestine before dissolving, minimizing potential gastrointestinal discomfort and, for some herbs, enhancing absorption into the bloodstream.

Tinctures: These concentrated liquids are made by soaking the whole herb or parts of it in water and ethyl alcohol. The alcohol extracts and concentrates the herb’s active components. (Nonalcoholic concentrations can be made using glycerin.) Tinctures are usually taken in small doses — say 20 drops, or 1 ml, three times daily — diluted with water or juice.

Teas, infusions, decoctions: Less concentrated than tinctures, teas and infusions are brewed from fresh or dried flowers, leaves, or roots of an herb; these can be purchased in bulk or in tea bags. Although tea is generally made with boiling water, the herbal teas recommended in this book are prepared as infusions, using hot water on the verge of boiling, which preserves the beneficial oils that can be dissipated by the steam of boiling water. As for decoctions, the tougher parts of an herb (stems or bark) are generally simmered for at least half an hour.

Use these liquid remedies as soon as possible after brewing them, because they start to lose their potency within a few hours of exposure to air. Store them in tightly sealed glass jars in the refrigerator, and they’ll retain some strength for up to three days.

Oils: Oils extracted from herbs can be commercially distilled to form potent concentrations for external use. These so-called essential oils are usually placed in a neutral “carrier” oil, such as almond oil, before use on the skin. (Milder “infused” oils can be prepared at home.) Essential herbal oils should never be ingested. The exception is peppermint oil. A few drops on the tongue are recommended for bad breath, and capsules are beneficial for irritable colon.

Gels, ointments, and creams: Gels and ointments, which are made from fats or oils of aromatic herbs, are applied to the skin to soothe rashes, heal bruises or wounds, and serve other therapeutic purposes. Creams are light oil-and-water mixtures that are partly absorbed by the skin, allowing it to breathe while also keeping in moisture. Creams can be used for moisturizing dry skin, for cleansing, and for relieving rashes, insect bites, or sunburn.

Standardized Extracts

When herbs are recommended in this book, we often suggest you look for “standardized extracts.” Herbalists and manufacturers use this term to describe the consistency of a product. When creating an herbal supplement, manufacturers can extract the active components from the whole herb. These active ingredients — say, the allicin in garlic or the ginsenosides in ginseng — are then concentrated and made into a supplement (tablets, capsules, or tinctures). They are standardized to supply you with a precise amount in each dose.

Sometimes, instead of standardized extracts, manufacturers process the whole, or crude, herb. In this case, the whole herb is simply air- or freeze-dried, made into a powder, and then packaged into a supplement — again a capsule, tablet, tincture, or other form.

Whether a standardized extract or the crude herb is better is an ongoing controversy among herbalists. Supporters of crude herb supplements contend that the whole herb may contain still unidentified active ingredients, and that only through ingesting the entire herb can all the benefits be obtained. On the other hand, advocates of standardized extracts argue that the active ingredients in whole herbs can vary greatly depending on where they’re grown and how the herbs are harvested and processed. Standardization proponents say the only way to be sure you’re receiving a consistent amount of active ingredients is by taking standardized extracts.

Although standardized products are indeed more consistent from batch to batch, this fact doesn’t guarantee that they are more effective than whole-herb products. But in many cases, you would have to use a much greater amount of a whole herb to achieve a similar therapeutic effect. More to the point, reliability and consistency can be of great value, particularly when a product proves to be beneficial for a specific disorder.

When you buy standardized extracts: The amount of an active or main ingredient in a standardized herbal extract is often expressed as a percentage: Milk thistle “standardized to contain 80% silymarin” means that 80% of the extract contains that ingredient. Accordingly, recommendations in this book for most standardized products are given as percentages. For example, a 150 mg dose of milk thistle standardized to contain 80% silymarin contains 120 mg silymarin (150 x .80 = 120). Sometimes, though, a standardized extract product will simply state the actual amount of active ingredient you’re getting (e.g., 120 mg silymarin) rather than listing a percentage.

Multisupplements

Multivitamin and mineral formulas are not new products, and many herbs have traditionally been paired with others to enhance their benefits. The most straightforward pairings combine herbs with similar effects, such as valerian and chamomile, which both act as sedatives. Other formulas include herbs that address different symptoms of an ailment, not unlike a combination cold remedy that has one ingredient for congestion, another for sore throat. Still others feature an array of substances touted as antioxidant “cocktails.” And supplement manufacturers have also marketed herbs with vitamins and other nutritional supplements such as amino acids.

Some of these combinations can promote health and may also save you money. In addition, you may find that fewer pills are needed to obtain the desired effect. For example, liver-detoxifying products called lipotropic combinations often include the nutrients choline, inositol, and methionine and the herb milk thistle — all of which, in a blend, assist liver function. These formulas cost less and are more convenient to take than individual supplements.

In some combination products, however, certain ingredients are present in such small quantities that they can’t have any therapeutic effect. They are there simply to promote the product. So it pays to check the label to determine the amount of each ingredient.

The Hype Factor

In an effort to distinguish one brand from another, supplement manufacturers have come up with their own jargon in promoting their products. The following terms commonly appear on supplement labels and in advertisements. Each term implies a superior product, but none has a standard definition agreed upon by experts or by the regulations governing the manufacture and sale of supplements. Pay attention to the specific ingredients and directions on a label rather than the hype of these terms:

Clinically Proven
Essential
Guaranteed Potency
Highly Concentrated
Maximum Absorption
Natural (or Naturally Occurring)
Nutritionally Comprehensive
Pure
Quality Extract
Scientifically Standardized

Source:Your Guide to Vitamin, Minerals and Herbs (Reader’s Digest)

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The Essential Multivitamin

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More Americans take a daily multivitamin than any other supplement. It’s an easy, safe way to get numerous benefits from a variety of nutrients without having to pop a handful of pills every day……..CLICK & SEE

Taking a daily multivitamin is especially important for older adults because as we age, our bodies become less efficient at absorbing vitamins and minerals from food. And if you follow a vegetarian diet, you may not be consuming enough of certain vitamins and minerals to begin with.

When choosing a multivitamin, pick a brand with high quality control, high reported bioavailability (this means your body can absorb the vitamins), and few additives. These include multis by Thorne, PhytoPharmica, and Vital Nutrients. Don’t choose a multi that contains iron unless you’re a woman who is still menstruating or your doctor has recommended that you take additional iron.

Multivitamins got a boost in June 2002, when the Journal of the American Medical Association published two articles by Harvard doctors on their benefits. The doctors recommended that everyone, regardless of age or health status, take one. We agree. Among the heart-related benefits you might reap are a lower homocysteine level and less oxidation of LDL. Some of the nutrients most likely responsible include:

B vitamins. One of the best reasons to take a multivitamin every day is to be certain to get your fill of B vitamins. This family of vitamins — thiamin, riboflavin (B1), pyridoxine (B6), niacin (B3), pantothenic acid (B5), cobalamin (B12), folic acid, biotin, choline, inositol, and para-aminobenzoic acid — plays a critical role in every function inside your body. But the vitamins really shine when it comes to your heart. Folate, B6, and B12 help prevent a dangerous buildup of the amino acid homocysteine. If homocysteine levels rise too high, they damage endothelial cells (which line the arteries), blocking the production of nitric oxide and leaving arteries more prone to plaque buildup. Keeping homocysteine in check is a good enough reason by itself to take a multivitamin.

Another B vitamin, choline, helps your body process cholesterol. And vitamin B5 can actually lower LDL and triglycerides and raise HDL, at least at high doses. The vitamin apparently works by reducing the amount of cholesterol your liver makes.

Generally, a multivitamin will give you all of the B vitamins your body needs. But if you have elevated homocysteine levels, talk to your doctor about taking an additional B vitamin supplement. Should you decide to do so, don’t exceed the recommended dosages. Because they are fat soluble, many of these vitamins can build up in the body to toxic levels.

From:Cut Your Cholesterol

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News on Health & Science

50 Simple Habits of Naturally Thin People

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Make these weight-loss tips a part of your daily routine!

Small Changes But BIG Weight Loss:
This is not a diet — or a rigorous exercise program. (Nobody can stick to those for long.) Instead, it’s a simple way to make weight loss a natural part of the life you already live. And guess what? It’s fun! You don’t have to give up the foods you love or join a gym. It’s about balancing calories in tiny ways that add up to big benefits. You just adopt some tricks naturally lean people do. Pick the ones you like, stick with them, and you’ll slim down and tone up — for good!

Morning Makeover
1. Wake-up workout When your eyes open, sit up slowly without using your hands. With legs straight out, lean forward until you feel a gentle stretch in your back and hamstrings. Hold; then, using your abs, lower yourself flat. Rest and repeat two more times. Strengthens core. Burns 10 calories

2. Go for the grains Not ready for Twigs & Rocks cereal? Sprinkle on a few tablespoons of wheat germ or oat bran. Work up to 3/4 cup of low-sugar whole-grain cereal with at least three grams of fiber per serving, and you’ll pass on that Danish. Saves 100

3. Add some protein The more you eat earlier on, the less you eat as the day wears on, research has shown. So after your cereal, add a hard-boiled egg or a part-skim mozzarella cheese stick to keep you feeling full — and away from that pre-lunch brownie. Saves 200 (or more)

4. Balance booster While you brush your teeth, alternate standing on one leg as you switch mouth quadrants (every 30 seconds). Balancing develops your core muscles and may even be good for your brain. Burns 10

5. Be a ballerina As your coffee drips, stand sideways, put one hand on the counter, and lift the outside leg straight out in front of you, keeping it extended. With upper body straight, hold for a few seconds and move it to the side; hold and extend it behind you. Do five to ten times on each leg. Tones outer thighs, hip flexors and quadriceps. Burns 10

6. Coffee saver Instead of pouring that 1/3 cup of half-and-half (a whopping 105 calories!) into your mug, replace it with the same amount of 2% milk. Saves 60

7. Better your bagel You can walk 10,000 steps to justify your 500-calorie bagel with cream cheese, or try this: low-fat spreadable cheese like Laughing Cow Light on an English muffin. Saves 300 .

8. Tone in traffic Use the time spent bumper-to-bumper to develop your buns of steel: Squeeze your derrière each time you tap the brake, holding for 10 seconds. Shoot for 10 to 15 squeezes a trip. Burns 109. Snack smarter Portion out the day’s snacks into pint-size zip bags, or buy single-serving portions. For example, four regular Oreos have 200 calories versus the 100-calorie snack bag version. Go for the lower fat chips: a Lay’s Light bag has only 75 calories, while the regular has 150. Saves 175 (over two snacks)10. Casual day payoff You will blast more calories during the day wearing comfy clothes like jeans or khakis, sport shirts and soft-soled shoes than donning constricting suits, skirts and heels. Why? Because you walk more, a study found. Now you just have to convince the boss. Burns 2511. You know squat! At your desk chair, pretend you’re going to sit but don’t — stop and come back up without using your arms. Always start squats by lowering your hips, not bending knees forward, and keeping your weight on your heels. Repeat the motion throughout the day (even at the potty!) for 15 to 20 total. Strengthens quadriceps. Burns 1512. Switch your soda Your body doesn’t register calories from liquids the same way it does those from foods, so you won’t get those “stop eating” signals to help you compensate for the overload later on. Change from two glasses of regular soda or fruit juice to diet soda or a flavored seltzer. Saves 300

13. Talk it up Every time you grab the phone, stand up and pace around. Heavy people sit on average two and a half hours more per day than thin people, according to the Mayo Clinic. Burns 50 or more

14. At lunch, pick a pita Use one mini whole-wheat pita instead of the usual two slices of white or refined wheat bread for your sandwich. Saves 70

15. Get face time We use e-mail so much we’ve forgotten what our co-workers look like. Pick a colleague or two who sits farthest from you and deliver 10 of those daily messages in person. And go out of your way: Hit a bathroom or a copier on another floor — and take the stairs, of course. Burns 100

16. Firm as you file Pause from your papers with a few wall push-ups. Place hands wide at shoulder height against the wall. Take a couple of steps back so your body is at a slight angle and your weight is on your toes, and do three sets of 10 push-ups. Strengthens chest and triceps. (For more desk exercises, go to changeone.com/workout.) Burns 10

17. An apple (or more) a day They’re packed with fiber and water, so your stomach will want less. Plus, studies out of Washington State and Brazil have shown that people who eat at least three apples or pears a day lose weight. Try two small apples and two fewer large cookies. Saves 100

18. Try a simple chair workout
Dips: If your chair has wheels, brace it against something. Facing forward, place palms on the front edge of the seat with knees bent at a right angle. Lower butt toward the floor; raise and repeat for two sets of 10. Tones triceps. Burns 10
Lifts: Seated in a chair with your back straight and your feet on the floor, squeeze knees together and gently bring them toward your chest. Do two sets of ten. Strengthens abdominals. Burns 10.

19. Carry some weight When you’re grocery shopping or running errands, wear a backpack with a 5-or 10-pound bag of sugar inside to increase resistance and burn more calories. Add purchases to your load as it becomes easier. Burns 20 (for an hour of errands)20. Tweak your treat Instead of a large caffè latte and a chocolate cream-cheese muffin, get a small nonfat latte and a small low-fat raisin or carrot muffin. Saves 34021. Pump at the pump Instead of fuming over gas prices, think about firming your calves: With one hand on your car, stand on the balls of your feet and slowly rise up and down for as long as it takes your tank to fill — for an SUV that might be 50 raises! Burns 1022. Do the pizza pat Blot your slice with a napkin to cut anywhere from a teaspoon to a tablespoon of grease — and calories. Saves 50-10023. Shop till the pounds drop At the mall, try on at least ten outfits, both pants and shirts. No need to buy! Burns 60

24. Eat like a kid You don’t have to give up that quick lunch if you order smaller portions: Instead of a Quarter Pounder with Cheese and large fries, opt for the cheeseburger Happy Meal. You can even play with the toy. Saves 390

25. Recharge yourself Anytime you’re waiting in line, stand evenly on both feet, clasp hands behind your back and squeeze shoulder blades together to open your chest, an energizing yoga-based move that stimulates the nervous system. Hold for 10 to 20 seconds while slowly breathing in and out, taking longer on the inhale. Burns 5

26. Jog for junk mail Turn clutter into a challenge: For every piece of junk mail you pull from the mailbox each day, do one lap around your house or building, or up and down a flight of stairs. Burns 35-14027. Use better butter No, you don’t have to give up the real deal — instead of a tablespoon of stick butter, use a tablespoon of whipped and cut half the calories. Saves 3028. Step on it Before you lug those backpacks upstairs, stop and stand on the bottom step for these calf toners. Hold the banister with one hand. Bend your right leg and place the toes of your left foot on the edge of the step. Let your heel drop down, press into the ball of your left foot and rise to your toes. Pause; repeat with each foot for 8 to 12 reps. Burns 1029. Start with soup Order a clear soup instead of a salad soaked with two tablespoons full-fat ranch and you can save twice the calories. Plus you’ll feel fuller, so you’ll eat less when the entrée comes. Saves 10030. Play footsie After dinner, while you’re still sitting at the table, extend your right leg out and slowly bend it up and down, squeezing and holding in the up position for at least five seconds. Repeat on each leg five times. Sculpts quadriceps. Burns 10

31. Make perfect pasta Substitute whole-grain pasta for semolina and you’ll be satisfied with a smaller portion (1.5 ounces instead of 2). Saves 50. Or use the same amount of oat-bran pasta. Saves 90

32. Climb up! Taking the stairs for a total of just two minutes, five days a week, gives you the same calorie-burning results as a 20-minute walk. Burns 100-140

33. Fill up with fruit Like pie? Here’s how you can cave to the craving: Sprinkle fresh fruit — some cut-up apple, pear or a handful of cherries — with some Splenda or Equal, cover and nuke for a minute or so. Tastes just like pie filling. Saves 275

34. Have your cake Pick up an angel food cake for dessert. It’s packed with air and has fewer than half the calories of, say, pound cake. Saves 70

35. Ease into evening Sitting with feet uncrossed, grab your wrist and raise your hands above your head to lengthen the spine. Take a deep breath in as you reach and hold the position, breathing slowly in and out for 20 seconds, taking longer on the exhale. Instant relaxation. Burns 5

36. Get your chocolate fix Instead of a candy bar, try a sugar-free, reduced-calorie Jell-O chocolate pudding snack with a squirt of nonfat whipped cream topping. Eat it with a baby spoon to savor it longer. Saves 185

37. Crunch for your clicker The average half-hour TV show has eight minutes of commercials. Make reaching for the remote control worth it: Place it out of reach on the coffee table or, if you’re lying down, on the opposite arm of the couch. Every time an ad comes on and you reach for the remote, crunch until the show comes back on; you should reach 100-150 or so. Tones abs. Burns 24

38. Lift those hips Before you tuck yourself in, lie on your back on the floor with your legs up on the edge of the bed or a chair. Slowly bend your knees, lifting your hips off the floor. Hold for five seconds, relax and repeat 10 to 12 times. Firms up hamstrings and core. Burns 10

39. Sing a song Spend Sunday morning belting it out in the church choir. Burns 70 per service40. Make it bacon At the diner, order three slices of crisp bacon instead of two sausage links, and pat off the extra grease. Saves 9041. Move it, Soccer Parents! After every quarter of the game, get up from the bleachers and take a lap around the gym or field. Four or five times around a typical one is about a mile. Burns 7542 Movie time Most people eat 45% more popcorn from large-size containers, so make sure you get only a small and skip the butter, which adds more calories than the popcorn itself. Bring your own seasoned salt or Parmesan cheese for more flavor. Saves 35043. Orient yourself At Chinese restaurants, be sure to avoid anything named General Tso or Crispy, which means fried. Eat only the filling of the egg roll and not the shell. Saves 400-500

44. Catch this! Spend a half-hour tossing a ball or Frisbee with your kid. Burns 90

45. Cut the cheese Order your pizza with half the cheese or even cheese-less, and then sprinkle with a few tablespoons of Parmesan. Saves 100

46. Have a hot dog! Pile on the pickles, onions and sauerkraut — these fiber-packed condiments will fill you up and prevent you from eating a second dog. Skip the cheese and chili. Saves 250

47. Think about your drink Consider beer or wine instead of a frozen drink: A glass of regular beer has 140 calories and a serving of wine has 126 calories, while a strawberry daiquiri has about 300 and a margarita 340. Saves 150-200

48. Fix your fries Rather than asking for medium fries, get an order of onion rings (8 to 9 rings). Saves 60

49. Scream for sorbet Indulge in chocolate sorbet instead of chocolate ice cream. Saves 125

50. Make whoopee Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. Burns 300.

(As published in the Reader’s Digest)

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