It's been a long and stressful day at the office, or you've been blessed with looking after a gaggle of young kids over the Spring Break holiday. Whatever the case may be, hitting the gym for a workout or even your new exercise regimen suddenly disappeared into the abyss of the priority list. Working out regularly promises dozens of health benefits, including lower blood pressure, decreased stress levels and even a better sense of well being. Unfortunately, most of us don't make enough time to meet our weekly minimum requirements; when health and fitness take a backseat, we also put ourselves at risk for fatigue and stress.

Fear not! There are some ways to schedule a workout into even the busiest schedule. If your calendar is packed to the brim with to-do items, here are some ways to sneak in a workout or two in your busy day:

Spend Mondays with a Personal Trainer
If you can invest in a personal trainer, get your week off on the right start with a one-on-one session first thing on Monday morning. If you can't spare the cash for a trainer, enlist a buddy instead; make a commitment to hit the gym together first thing on Monday to kick those post-weekend blues together and get a positive start on fitness for the week ahead.

Become an Early Riser
If you're already getting up early to head to the office or wake up the kids for school, set your alarm for 45 minutes earlier than usual to get a head start on your day. Just 30 minutes of vigorous activity - jump roping, speed walking or a quick jog - is enough to get your metabolism in gear and burn fat all day long. Keep those running shoes by your bedside and throw on your workout gear before the household begins their day.

Make the Most of Lunch Hour
Have 15 minutes to spare during lunch hour? Change into some walking shoes and hit the streets for a power walking session. If you live in the city, this is a great way to window shop and explore new neighborhoods. If you're in the country, enjoy the fresh air and great outdoors while burning a few extra calories!

Recently I gave up drinking regular soda such as Sunkist and Coca Cola due to stomach problems and concern about continued weight gain. I thought drinking juice would be a natural and healthy alternative to sugared drinks, boy was I wrong.

Imagine my surprise when I learned that while juice does have more vitamins and nutrients, the store bought brands are not much healthier than soda. Most juice products are not 100-percent fresh-squeezed juice. So the new juicing craze is designed mainly for those who can make or buy fresh juices out of oranges, apples, peaches, strawberries and other fruits.

Just one 150-calorie drink a day that is not whole fruit or vegetable juice can lead to a weight gain of 15.2 pounds a year! And how many of us stop at one? Not me. Two glasses equals 30.4 pounds, and three means 45.6 pounds per year.

So, I'm determined to stop reaching for juice. It would take 15 minutes of extra aerobics every day for me to offset the deficit, and it is just not worth it. Plus, the sugars and corn syrup in many juice drink blends cause a craving for more sugar, affect tooth health, and it is harder to make up for weight gain caused by sugar.

So, what is the best way to get vitamins and nutrients? Eat whole fruit or get a juicing system. This will definitely cut down on sugar intake for adults. I also plan to start taking more tablet vitamins. I love drinking something sweet, but that's a big part of the problem. I'd rather have juice than a piece of chocolate cake, which is a start, but when it comes to losing my excess weight for good, it is just not enough.

I suggest drinking one or two glasses of juice per week and focusing on water with lemon juice and whole fruits for health and sweet tooth purposes. Exercise is always a good idea anyway, and if that gets combined with the proper equipment and clothes, reduced sugar intake, fresh fruit, vitamins and juice, then we're all likely to come out winners at the end of each year. And that is why we're all fighting to stay thin or get thin.

Weekdays are the most stressful part of the week for obvious reasons. You're short on time but not on things to do. From getting the kids out the door to hitting the gym, from getting to work on time to fixing dinner, Monday through Friday is go, go, go! One of the easiest ways to make your weekdays less stressful is also one of the most obvious and overlooked. Choosing clothes that are low maintenance and easy to wear and getting them ready to go ahead of time can save untold time and stress during your day.

If your job requires that you dress up, you're probably familiar with the wide range of business casual fabrics and styles. You can choose fancy, expensive clothes that require dry cleaning, hand washing or ironing - but why? If you pay attention when you shop, dress clothes can be just as comfortable as casual attire. Really! For pants, look for wrinkle-resistant fabrics. Pants and skirts in Polyester/Spandex blends hang well on any frame and staunchly refuse to wrinkle! Tops can come in the same fabric blends, but sweaters made of easy maintenance fabrics are also a good idea. Fortunately, sweaters are available for all types of weather and look professional, particularly when paired with simple, stylish jewelry. Since you probably spend more time in work clothes than you do in pajamas, you want them to be as comfortable as possible.

The second step to stress-free weekday wear is making sure your clothes are ready to go. Regardless of how maintenance free your business-casual wardrobe is, make sure all of your work wear is washed and ready to go before Monday morning. If you get the chance, it's also a good idea to lay out which clothes you want to wear the night before. Even if the weather is fluctuating, you'll have a good idea of what will be good the next day.

When great looking clothes are ready to go in the morning, your day runs a lot more smoothly. Sure, there are some things you can't control. But a stylish and comfortable start to your day is a good foundation, and it saves time, too!

Have you ever lacked the motivation you needed to be healthier? This is something I've lived with off and on for many years. This year, I decided to put my lifestyle on display for the world to see. I've held nothing back. In fact, I have even included my weight, even though it's something I'm not proud of. How is this possible? What are the benefits? In this week's blog, we'll discuss how a personal blog can help you live a healthier lifestyle.

It seems as if everyone has a blog these days and some with good reason. At the beginning of this year, I started a blog where I enter my weekly weight loss progress. I discuss how much exercise I got in that week and my weekly weigh in. It's a bit intimidating to discuss such personal information with the world, but it certainly motivates you.

Your blog doesn't have to be about losing weight. If there is a lifestyle change you're struggling with, blog about it. It's similar to having a journal, but you're sharing with so many people. It also helps you be honest with yourself. Sitting down and writing a weekly entry forces you to look at what you may be doing wrong. Comments from readers also help inspire you. You may even get comments that include tips.

Of course, some of the best benefits of a weekly blog are the knowledge that you're not alone and encouraging others. As people read your blog, they'll be encouraged to make healthier choices as well. As you receive their comments, you'll be encouraged to keep writing. It's at this point that you'll understand that your blog isn't just benefiting you; it's helping others working towards the same goals.

Setting up a blog is free. All you need to do is sit down and start tapping away at that keyboard. So, what are you waiting for? Share your success of a healthier lifestyle with the world.

In last week's blog entry, we discussed some of the ways you can cope with
stress. But what if you could prevent stress from happening in the first place?
Wouldn't it be nice to live a stress-free life? While that might not be entirely
possible, there are steps you can take to prevent most of the stress in your
life. In this week's blog, we'll discuss some of the best ways to prevent
stress.

One of the best ways to prevent stress is to take control of your life. How
is that possible? First, you need to buy a planner. If you
already have a planner, use it! So many people carry planners around and write
down appointments, but what about the rest of your life? It may sound time
consuming, but making a daily schedule can prevent much of the stress you're
experiencing. Just think about all the times you thought you could remember
everything you needed to do that day and then you remembered a forgotten task.
It's enough to make anyone's day stressful. A planner not only helps you
remember, but it ensures everything gets done in a timely manner.

Another way to ensure stress stays at bay is to say no. No is a powerful word
that gives you control over your life. The next time someone asks you to do
something last minute, politely turn them down. Explain to them that you've made
previous commitments and aren't available. Tell them that if they give you
enough notice, you'd be happy to help out in the future.

Last, but not least, remember the importance of me time. We spoke about it
last week, but it really is worth mentioning a second time. When you write out
your schedule, make sure there is time for your favorite activity. Your body and
mind will thank you.

I hope these tips help you cut at least some of the stress out of your life.
You can't escape stress all together, but it doesn't have to rule your life.

As I discussed last week, the physical and mental experience of stress can actually be used to your advantage. Although stress is blamed for a surprising range of personal problems today, it can be used to restructure different aspects of your life to actually prevent stress in the future. You may be thinking, how on earth is that possible?

Like fear and pain, stress is your body or mind's way of telling you that something is wrong. When you're afraid, you usually know what you're afraid of. When you're in pain, you usually know what's hurting you. But when people are stressed out, they usually treat the symptoms (headaches, tight muscles, anxiety), assuming there's nothing they can do about the source of stress.And, of course, the source of some stress can't be mitigated. Instead of treating only the symptoms, try starting at the source. It's easier than you think.

For instance, many people experience significant stress associated with their jobs - be it difficult bosses, snarky co-workers or the potential for job loss. But when you come home after work feeling so wound up that you can't think straight, try writing down exactly what it is at work that stresses you out. You may feel that your boss isn't happy with your job performance. In that situation, what can you control? If you're concerned about your boss, go directly to him or her. Ask if there's any additional work you can take on or anything they see that you can do to improve your job performance. It makes you look responsible and concerned, and it may make your boss reevaluate the way he or she views you as an employee.

Fortunately, we're not helpless victims of our problems. Take control of the issues your body and mind are making you aware of through stress. You'll feel more in control and experience less stress, regardless of the outcome.

It doesn't matter how healthy you try to be, stress can always undo all your hard work. Who hasn't experienced coming home after a long day and skipping dinner because you're too tired and stressed to eat? Or, even worse, a bag of chips and a candy bar are washed down with a large bottle of soda. Stress can ruin a healthy lifestyle. Learning to cope with stress should definitely be a healthy lifestyle change you make in the New Year. In this week's blog, we'll begin to discuss some of the ways you can handle stress so that it doesn't ruin your healthy lifestyle.

Many people find that working out helps relieve stress. This is a wonderful way to reduce stress levels, because exercise is healthy. It isn't for everyone though. Some of us are simply too wiped out by stress to be able to exercise. When I get stressed out, I turn to relaxing activities. First of all, I brew myself a cup of tea. It doesn't matter if it's the middle of summer; a cup of hot tea always relaxes me. Best of all, I add a bit of Splenda to make it seem like a treat. Then, I turn on some music or get out a book to read. In other words, I take a bit of me time. Taking time for yourself allows you to escape, if only for a few moments.

A few other activities that seem to reduce stress levels include cooking, baking, gardening and crafts. The key is to choose something that you love doing but never have time for. Heck, sometimes all it takes is skipping that quick shower and enjoying a long, hot bath.

What are you waiting for? Break out the casserole dish, book, gardening tools or whatever makes you happy and say goodbye to stress. Also, don't forget to keep tuning in for more ways to cope with stress.

As New Year's resolutions fade into the distance and you get back into the rhythm of work, play and errand-running, sticking with the fitness mantra may become a challenge. Even the most determined can have an 'off' day, which soon turns into two, then three, then an entire week of 'just couldn't make it to the gym.' This is why you need a plan that helps you sneak in some fitness activities without the formal trip to the gym.

A few simple changes to your daily routine can help you burn extra calories; by the end of the day, you could have burned off the equivalent of a mini-workout - and all without breaking a sweat. Here are some easy ways to get that metabolism going and keep up with your fitness resolutions in those busy weeks ahead:

Socialize on the go
If you need 10-15 minutes to catch up with a coworker or associate, consider taking it outside. Walking will ease stress and tension and give you both a chance to enjoy the great outdoors. Put on your walking shoes if you're heading out on icy streets or on a rainy day; you'll be well on your way to quick calorie burn.

Go on a Coffee run, Literally
Choose a coffee shop that's at least a 10-minute walk from the office and speed walk or jog your way to the counter. The quick break in the middle of the day will give your body a chance to shift gears, and the fresh air will do you good. Just make sure you stick with that no-fat, no-whip, sugar-free latte to avoid negating your hard work.

Shoot Hoops Before Dinner
Remember when shooting some hoops or playing tennis against the wall at home was your usual routine before dinner? Relive those childhood memories as you transition from the work day to the evening. To challenge your body, get out of the rut of sitting in your office and then sitting at the dinner table. You'll also burn up some extra calories as you de-stress after your busy day.

Over the last few decades, stress has become an increasingly common word. It's also become a great scapegoat and is blamed for everything from poor job performance to crime sprees. While stress can certainly cause myriad problems if left unchecked, it has an upside, as well. Yes, some stress can be beneficial - you just have to know how to use it.

Stress is not universally bad. While losing our jobs or getting injured may cause negative stress in our lives, positive events cause stress too. Happy events like buying your first home, getting married or having a baby all come with hefty amounts of stress - we just don't think of that stress in the same way. For instance, when pregnant, women stress about money issues, buying baby clothes and preparing for labor. In other words, the stress helps them to prepare ahead of time. Stress can have some of the same positive effects, even in seemingly negative situations.

If you're totally stressed out over your finances, don't sit around hyperventilating. Financial stress is a sign that you need to do something, whether it's getting a better job, keeping closer track of your spending or creating a budget. The best thing any of us can do is learn from our stress, which will help to keep us from being stressed out in the future.

When it comes to heart healthy fats, salmon is one of the tastiest choices. Unfortunately, many people skip over salmon, not knowing that this high fat fish is full of good fats. In this week's blog, we'll discuss the health benefits of salmon as well as different ways to incorporate it into your diet.

A quick look at salmon's nutritional facts makes it plain why you should be eating more salmon. A 4-ounce filet of salmon has 185 calories, 5.5 grams of fat, 0.9 grams of saturated fat, 1.5 grams of monounsaturated fat, 2.1 grams of polyunsaturated fat, 0 grams of trans-fat, 83mg of cholesterol, 107mg of sodium, 0 carbs and 31.7 grams of protein. As you can see, salmon is low in cholesterol and sodium, but high in mono- and poly-unsaturated fats. These fats help reduce cholesterol levels so that you heart is healthy. Of course, you can't overlook that salmon is also low in calories and a great source of protein.

Personally, I love to sauté salmon in olive oil and season it with sea salt and fresh cracked pepper. I serve it with a side of steamed vegetables. This makes the perfect lunch. I also enjoy sautéed salmon on a bed of romaine with a bit of parmesan and fat-free dressing. It also tastes great baked with a squeeze of lemon and a grind of black pepper from the pepper grinder. Of course, I do love salmon cakes, but deep frying the salmon sort of defeats the purpose of this heart healthy fish. The important thing is to not be afraid of salmon. It can be used to create several recipes. As long as you've got a great imagination or cookbook, the sky's the limit.

If you're worried about the cost, check your freezer section. I buy a one-pound bag, which contains four 4-ounce filets for around $5 at Wal-Mart. Regardless of where you get your salmon, it's one of the easiest ways to keep your heart healthy and your waistband tiny.

Do you take a multi-vitamin? If not, maybe you should. Americans live lifestyles that often prevent them from getting the nutrients they need. Of course, there are other reasons for taking multi-vitamins. Of course, it pays to take a vitamin that is made for your age and sex. In this week's blog, we'll discuss the various reasons why you should include a multi-vitamin in your daily routine.

I remember taking vitamins when I was little. Of course, those had cute shapes and tasted like various fruit flavors. It's really no wonder I got out of the habit of taking a daily vitamin. Many brands are the size of a horse pill, and if you ever get one stuck to your tongue, you'll find they taste nothing like fruit. Still, there have been three different occasions that doctors have recommended vitamins as part of my daily routine. First of all, I take a medication that increases my risk for osteoporosis. Many multi-vitamins include calcium, which makes it easier for me to get the high amount of calcium I need. Second, I was experiencing extreme tenderness in my breasts. My doctor recommended Vitamin E to help ease the pain. Last, but not least, I have an iron deficiency and must take a multi-vitamin to keep my iron count where it should be. These issues won't affect all of you, but what I'm trying to say is vitamins help you be healthier. Taking one multi-vitamin, rather than a handful of vitamins, just makes your life easier.

Multi-vitamins are certainly no excuse to stop trying to eat healthy. But, they do help you cover the basics. Of course, you need to make sure you choose a multi-vitamin that works best for you. With thousands of different varieties to choose from, this may take a bit of time and research. A great starting point is to choose a multi-vitamin that's made for your age and sex.

Once you've found the right vitamin. Just make sure you remember to take it each day. This can be hard to remember but adding it to your lunchbox makes it easier.

While you may want to curl up and relax, it's important to keep your exercise program going during the winter months. After all, just think about how many more Holiday leftover sweets you can eat if you burn off the calories. In this week's blog, we'll discuss a few fun ways to burn calories this winter.

If you're a gamer, chances are you own a Nintendo Wii. If not, you really should consider it. Playing the Nintendo Wii will actually burn calories. Just 15 minutes of boxing on the Nintendo Wii burns 125 calories. This is the type of exercise you'll actually enjoy. If boxing isn't your cup of tea, play tennis. You can burn 92 calories every 15 minutes. Best of all, many of the Nintendo Wii games help you burn calories. For example, you'll burn hundreds of calories playing a couple hours worth of King of Fighters. Who said video games were bad for you? Get off the couch and burn some calories as you enjoy your favorite games.

Video games aren't for everyone. But most people do enjoy dancing. Dancing can be done inside your home as you watch TV or listen to music. You can even enjoy a romantic evening of slow dancing with your partner. Ten minutes of slow dancing will burn anywhere from 80 to 105 calories, depending on your weight. On the other hand, 10 minutes of fast-paced dancing will burn 94 to 124 calories. Dancing is not only a fun way to exercise on a cold winter's day, but it also tones your muscles leaving you with a fit body.

If you'd rather get outside and enjoy the weather, why not go skiing? Skiing is a wonderful way to burn calories. Depending on your weight, an hour's worth of downhill skiing will burn 340 to 510 calories. Best of all, it won't feel like exercise at all.

What are you waiting for? Enjoy an exercise that doesn't seem like exercise this winter.

A new year is right around the corner. Many of us will be making resolutions that will change our lifestyles and our bodies. The only problem is many of us make these same resolutions every year and we rarely keep them. For many, many years I made the resolution to lose over 100 pounds. Unfortunately, those resolutions never worked. Why? Why is it that all so often we make these resolutions but fail? In this week's blog we'll discuss why resolutions fail and what you can do to succeed.

First of all, resolutions fail because we make resolutions that seem unattainable. Losing 100 pounds is a perfect example. When you make a large resolution like that, it may seem like a nice goal to work toward. The only problem is that even if you lose two pounds per week, it will take forever to reach your goal. Another reason why New Year's resolutions fail is that you simply aren't truly ready to make changes in your life. You may not be ready to give up something you've come to love or work hard to meet your goals. What's a person to do?

Stop setting yourself up for failure. Instead of making a resolution to lose 100 pounds, shoot for 20. Instead of saying you'll cut out all sweet and fatty foods, make a resolution to eat your favorite snacks in moderation. If you want to make changes but aren't ready to do all the work necessary to complete that goal, break the resolution down into smaller changes.

New Year's resolutions shouldn't be easily cast to the side in February. They should instead be changes you can live with and goals that are attainable. What are you waiting for? Get up from your computer and go make your 2009 resolutions. A new year is coming. Are you ready for a new you?

Happy New Year!

With Christmas and New Years almost here, it's time to discuss your party strategy. Everyone knows that holiday parties can be a calorie bomb waiting to explode. How can you enjoy yourself without over indulging? It all depends on your party strategy. In this week's blog, we'll discuss different steps you can take to avoid putting on extra pounds this month.

It doesn't matter what type of party you're attending, because this step always works. Before heading off to a party, it always helps to enjoy a healthy meal. Eating before going to the party can curb your appetite, making it easier to enjoy the party. You'll still be able to have a taste of this and that without wanting to eat everything in sight. Some of the best foods to eat before going to a party include high-fiber foods. These foods will stick with you while you walk by the calorie-laden buffet.

Obviously, it isn't always possible to eat before going to a party. When this happens, make your choices carefully. For example, try filling up on vegetables. Just make sure to avoid high-calorie dips. It also helps to keep water handy and sip on it throughout the night. The water will help fill you up so that you don't overeat.

Don't forget to also watch your intake of alcoholic drinks. If at all possible, it's best to avoid the martini glass and opt for water or a diet soda. If you must have a drink, make sure to only have one. Alcoholic drinks can be loaded with calories.

This healthy lifestyle change doesn't mean you have to give up your favorite party foods. What this change means is that you need to take measures so that you eat your favorite party foods in moderation. It doesn't hurt to have small portions of your favorite foods. What hurts is when you go overboard.

Last, but not least, remember that if you do go overboard at one party, it's okay. Just remember to get back on track and work hard to do better at the next party.

Merry Christmas!

A few weeks ago, we discussed the importance of heart-healthy fats, specifically olive oil. We know that heart-healthy fats can reduce cholesterol levels. But heart-healthy fats also improve the look of our nails and hair. Our bodies need these fats in order to stay healthy. In this week's edition, we'll discuss how to incorporate heart-healthy nuts into your diet.

You've probably heard that almonds contain heart-healthy fats. But, the truth is, most nuts contain heart-healthy unsaturated fats. This means that you can enjoy almost any nut you choose. A handful of walnuts, or even mixed nuts, can help reduce your cholesterol levels. Unfortunately, after a while, a handful of nuts can get quite boring. Thankfully, there are thousands of ways to incorporate nuts into your diet.

Nuts are the perfect topper for salads and even taste great toasted and sprinkled on rice. If you have a sweet tooth, you can also mix nuts with dried fruit and seeds to create a healthy trail mix. Pecans even make a great coating for chicken. If you need an idea for breakfast, try adding toasted walnuts to your pancakes or oatmeal. Plain and simple, nuts don't have to be boring to be healthy.

There are some things you need to keep in mind though. For example, it's best to buy raw nuts and toast them yourself rather than buying canned nuts. Canned nuts are often fried in oil and salted, which adds unnecessary calories and sodium. Also this week's advice is not an excuse to eat more chocolate bars that contain almonds. Last, but not least, remember that heart-healthy fats need to be eaten in moderation. One to two ounces of nuts each day is the daily recommended serving.

I hope you'll consider adding more nuts to your diet. They may be high in calories and fat, but they are good for you. So, the next time you fix a salad, why not toast some slivered almonds in a skillet? Your salad will be healthier, not to mention tastier.