Every time you go to a restaurant—you’re shopping for calories to stuff into your body’s closet, but you have no idea how much you’re actually buying. And as a result, your closet is getting bigger and bigger—and bigger. But you can’t not eat. You can’t say, "This closet is too stuffed. I’ll wait until I’ve gotten rid of some of what’s in here before I buy more.” So you keep going to the fast-food joints, the sit-down chain restaurants, the greasy spoons and taverns and sports bars and seafood shacks and diners and all-you-can-eat buffets because you get hungry. And each time you do, it’s a complete mystery as to what you’re buying and stuffing in your body’s closet. If all this kind of freaks you out—it should. But even among all the calorie-dense, fat-padding items on the menus of America’s restaurants, there are tons of delicious ways to cut hundreds, even thousands, of calories from your daily diet. And you don’t have to go hungry or give up your favorite foods. Every type of restaurant in America is loaded with the same kind of smart swaps. Start with the 10 new top swaps for weight loss in this slideshow.                                            

 10. NEW Top Swap: Wraps

There's a reason that Friday's wrap has four times as many calories as Ruby Tuesday's: As they say, the secret's in the sauce. Or, in the case of the BBQ Chicken Wrap, the three sauces. Friday's has smothered a hunk of virtuous grilled chicken with a fat-filled trifecta consisting of their own special BBQ sauce, ranch dressing, and Jack Daniels mayo. The result: A bastardized BBQ sandwich that delivers nearly a full day's worth of calories. Ruby's rendition, on the other hand, is one of the few wraps in this country that actually lives up to the healthy hype.

9. NEW Top Swap: Burgers

We’re not sure which is more astonishing: That Outback managed to pack a simple cheeseburger with as many calories as you’ll find in three of its 8-ounce prime rib steaks, or the fact that the Cheesecake Factory made an appearance on any list in this book as an "Eat This” pick. Let’s start with Outback: There’s nothing particularly special about this burger. It’s not poached in pork fat, bathed in butter, or battered and deep fried. It’s merely a patty with lettuce, tomato, pickles, onion, and cheese. Considering that it still packs more calories than three Big Macs, that prime rib is looking like a pretty good alternative. The Cheesecake Factory has its own long lineup of diet-destroying patties, but this cheese- and onion-slathered concoction surprisingly stands out as one of America’s best sit-down burgers. Just don’t even think of straying elsewhere on the menu. 

8. NEW Top Swap: Tacos

The name should have given it away: "Crisp” is catchy restaurant parlance for fried, and Chili’s Crispy Chicken Crisper Tacos uses the euphemism twice. The worst part about these tacos isn’t necessarily the full day’s worth of calories they stuff within their three measly shells—it’s the fact that they have as much sodium as 1,273 Pepperidge Farm Goldfish Crackers. The Baja Fresh tacos are about the only saving grace on the entire menu, regardless of the filling—so feel free to indulge in beef or mahimahi. Just forget about the burritos

7. NEW Top Swap: Breakfast Sandwiches

When it comes to lunchtime fare, Burger King has a hard time living up to its self-proclaimed royalty. But breakfast is a different story. This satisfying ham and cheese melt delivers a metabolism-rousing shot of protein without breaking the 300-calorie barrier. (Just forget about the hash browns, okay? Even a small packs 420 calories and 27 grams of fat.) Whereas BK succeeds on account of the lean ham and the well-portioned bun, Sonic fails with its reliance on a flying saucer of sausage and the thick slices of Texas Toast—which alone contain more calories (about 300) than the entire Omelet Sandwich. 

6. NEW Top Swap: Chicken Sandwiches

Chick-fil-A serves up a trio of America’s best chicken sandwiches, including their standard grilled version, their lightly fried rendition, and this—the best club sandwich we’ve ever come across. Nowhere else will you find a substantial sandwich swaddled in melted cheese and robed in bacon for fewer than 500 calories. Panera serves up plenty of respectable lunchtime fare, but full-size sandwiches are not their strong suit. Most pack more than 600 calories, and a few—including this train wreck—flirt with the catastrophic 1,000-calorie mark. Your best bet is Panera’s You Pick option, where you can pair half a sandwich with a salad or a cup of soup. 

5. NEW Top Swap: Kids' Meals

The American Heart Association recommends that a 7-year-old child eat 1,200 to 1,400 calories per day—and the 1,800 calories in the Cheesecake Factory’s Kids Pasta with Alfredo clearly makes a mockery of those important limits. It’s no wonder that one in five American children is overweight or obese. Alfredo sauce is never the smartest option at an Italian restaurant (any cream-based sauce is bound to be much heavier than its marinara cousins), but Fazoli’s offers the lightest version we’ve ever seen, so let them indulge. 

4. NEW Top Swap: Fish Sandwiches

Once upon a time, the BK Big Fish was called The Whaler, until some marketing flack got harpooned and a slightly gentler moniker was applied. (We’re not making this stuff up!) The fact remains, though, that even without cheese, the King’s catch has 40 percent more calories and fat and more than twice as much sodium as McDonald’s Filet-O. 

3. NEW Top Swap: Chinese

Orange chicken is one of those tempting American Chinese food inventions, which, along with General Tso’s, Sweet and Sour, and Cashew Chicken, spells trouble for your wasitline. Even though Applebee’s bowl is laced with a number of A-list vegetables, the deep-fried chicken, heavy slick of sugary sauce, and massive portion size conspire to infuse it with more calories than 40 Chicken McNuggets. While Panda’s Orange Chicken is one of the worst items on their impressive menu, the modest portion size, coupled with the addition of Mixed Veggies instead of nutrient-empty rice, makes this a fine way to get your fried-chicken fix.

2. NEW Top Swap: Surf and Turf

More than any other restaurant fare, steaks vary wildly on the spectrum of healthy eating. At many places, an 8- or 10-ounce hunk of grilled beef is among the best options on the menu. At others, it sits squarely at the bottom of the nutritional totem pole. Applebee’s steaks, the worst having just 650 calories, fit resolutely in the former camp. Friday’s does it both ways, serving up a few of the worst steak combos in America on their Jack Daniels menu, but offering hope with their simpler Steakhouse Selects section. Amazingly, the Flat Iron steak with Wild Mushroom Sauce has just 470 calories.

1. NEW Top Swap: Coffee

Frozen coffee drinks are the bottom feeders of the caffeine culture, gobbling up whatever precious calories they can with sugary syrups and massive dairy infusions. But Dunkin’s Frozen Cappuccino with Skim Milk shows that even if you switch to the nonfat filler, you can still run up a calorie tab of more than 500 calories—that’s what you should aim to take in at lunch, to give you some perspective. Starbucks Frappuccino lineup is generally the weakest part of their menu, but this Espresso option proves the exception by being lighter on the milk and the syrup than any other regular blended drink in the store.

CRAVING CONTROL

Always got the munchies even when you're not hungry? Here's how to stop a craving from blowing your get thin diet plan

Banish hunger

"Skipping meals sets you up for intense cravings," says Susan Kraus, R.D., a nutritionist at Hackensack University Medical Center. Eating regular meals of complex carbs—not refined ones like white bread and pasta—with protein and a small amount of healthy fat will keep your blood sugar steady, and you feeling satisfied. When you do snack between meals, make smart choices. Foods with staying power: low-fat yogurt and granola or half a whole-wheat English muffin spread with natural peanut butter.

Identify triggers

Keep a food log for a week, recording your moods, what stresses you out, and how hungry you feel before eating. Once you've identified the things that drive you to raid your candy stash, you can react productively instead of eating half a pound of chocolate.

Wait it out

You're most susceptible to your brain's demands during the 20 minutes after a stressful episode—the amount of time it takes for serotonin to bounce back and stress hormones to fall. If you can resist a temptation for just that long, the urge will probably fade.

Drink something

The hypothalamus, your brain's control center for mood- and food-related signals, detects thirst as well as hunger. Gulp a glass of water or hot tea (make it decaf—caffeine can trigger the release of stress chemicals) and see if the craving passes.

Blow it off

If you absolutely need an oral fix, reach for sugar-free gum. Researchers in Australia measured the levels of cortisol in the saliva of study subjects and found that on average, gum chewers had 16 percent less of the stress hormone than non-chewers and responded better to stressful situations.

See the lighter side

Studies show that laughter cuts stress, releases feel-good endorphins, and burns calories—an hour of yukking it up can torch about as many as a half-hour of lifting weights.

It seems  that summer has finally arrived here in Seattle.  Here is an article from Men’s Health about staying comfortable as the temps rise. 

5 Ways to Keep Your Cool When the Mercury Spikes

If anything is certain in exercise science, it's that each year, a study will come out that flies in the face of what athletes hold as gospel. Take, for example, the recent one about water consumption, from England's University of Exeter. The sporting community has long assumed that drinking large amounts of H2O helps keep body temperature down when outside temperatures soar. Not so, say the British white coats. You can drink water until you're blue in the face, but unless the water is cold to begin with, it won't have the slightest effect on body temp. And that can have dangerous repercussions—more people die each year from heat stroke than from all natural disasters combined. So before you strap on a sweatband and brave the next heat wave, make sure you've cooled your heels with these five guidelines.

Check Yesterday's Heat Index

Your risk of heat stroke rises sharply if the previous day was hot, according to a recent study by the U.S. Marine Corps. Researchers found that victims of heat-related illnesses often became dehydrated the day before they were stricken with heat stroke. "Being dehydrated not only prevents you from sweating efficiently, increasing your risk of overheating, but also causes your body to redirect blood from your muscles to your skin to aid cooling," says David Martin, Ph.D., an exercise physiologist at Georgia State University and marathon development chair for USA Track & Field.

Mind the Water Temperature

If you've heard the old tale about drinking room-temperature water to stay cool, disregard it, say researchers at the University of Birmingham, in England. They found that cyclists who consumed 39°F beverages while exercising in hot weather were able to work out longer and harder than those who drank 66°F beverages.

Don't Overhydrate

Gauge your body's hourly sweat rate by weighing yourself before and after an hour workout (1 pint of sweat = 1 pound lost), says W. Larry Kenney, Ph.D., a Penn State University physiologist. Aim to replace only as much as you've sweat during every hour of exercise.

Find Good Cover

Ditch cotton T-shirts in favor of fabrics that wick away sweat, ventilate the body, and block the sun. "Sunburned pores are less efficient at releasing sweat," says Martin. So curtail your exercise routine if you're sunburned, because your skin will not thermoregulate well. Cotton tees have an SPF of 5, but sun-blocking fabrics, such as Under Armour's Red Line T-shirt ($40, underarmour.com), offer protection of SPF 30, thanks to their microfiber fabric construction.

Precool Your Core

If you're competing in any endurance events this summer, take a cue from the U.S. Olympic track-and-field team. When temperatures topped 104°F in Athens, the marathoners donned vests containing frozen gel sticks to cool their cores prior to competition. In doing so, they were able to race harder without overheating and won two of the six medals in the competition.

CARDIO VS. STRENGTH-TRAINING WORKOUTS

A WH Fitness Face Off

In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.

Liz Plosser

Passat or Prius?

Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.

To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...

To KO fat -- and keep it off...

Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength

To squash stress...

Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now

Winner: Cardio

To love standing naked in front of the mirror...

Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.

Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength

To stay off the sideline

Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.

Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.

Winner: Strength

To add years to your life

Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.

Winner: Cardio


To reach the finish line faster

Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."

Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.

Winner: Draw

Do salads help you lose weight fast?

Articles | 22. Jan, 2009 by Jayson Hunter

I can't believe it the 4th of July weekend already!  The timing of this holiday couldn't be better for me.  I have now been home for a week from The Biggest Loser Resort and it has been great.  One of the lessons that I learned was the importance of planning ahead.  In the past, our 4th of July camping trip was a guaranteed 15 lb weight gain weekend.

What's going to make this one different?  I have come to realize that having a good time doesn't have to revolve around consuming mass calories.  I have a plan.  Today I am going to share my plan with you in hopes that is will help you have an enjoyable and successful holiday.

For me camping has been a weekend of snacking aimlessly on Chex mix cheese snacks, eating a burger or hotdog whenever the urge hit and drinking cases of pop.  Yes pop, I know for some of you your choice of beverage may be different.

It may sound like a bummer, but this year we actually planned a menu.  Last year we went to the store and bought whatever sounded like we might want to eat.  We had a ton of food and of course we couldn't let it go to waste so I tried my hardest to eat everything.  Waste not want not right?

I have discovered that the coolers that we have that work so well at keeping our junk food cold also work well for fresh healthy foods.  We have chicken, steak, stuff for salads and will be able to eat the same way we eat at home.  We are bringing our almond milk and cereal for breakfast, we will omelets one morning as well.  For lunch we got things to make turkey sandwiches.

Suzy and I talked about how and whn we would do our workouts and specifically what those workouts would be.  I am confident that this weekend will be one of the best we have had as a family.  We intend to stay active with our little boys and take them hiking and swimming in the lake as often as they can handle.  My goal is to have the boys completely exhausted when it come time for them to go to bed.

Lets make this weekend an active one.  Regardless of where you live there will be tons of activities to stay active.  Maybe this is the year you hit a July 4th fun run or start an annual whiffle ball tournament.  You might be surprised at how willing people are to join you in doing active things if you just mention it.

If you know you are going to be going to an event that is focused on food and imbibing, get your workout in ahead of time.  One last thing, make sure and revisit your health goals this weekend before heading out and ask yourself if you are doing what you need to to reach them.  Holidays are not a free pass.  Take some time this weekend for yourself and do the things that you know are going to keep you moving forward.

This weekend doesn't have to be one of weight gain and overeating.  Make it a great time and enjoy.

1. Motivation
   One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.
2. Individualized program
   If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.
3. Efficiency
   Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a plan and will help you get maximum results in minimum time.
4. Improve technical skills
   If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.
5. You are new to exercise
   If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
6. Break through plateaus
   Ok, you are already in pretty decent shape, but you've been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well.
7. Learn how to go it alone
   If you ultimately want to learn all the facets of designing your own routines so you don't need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results.
8. Workout Safely
   A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary.
9. Workout at home
   Many personal trainers make house calls. If you don't have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room.
10. Lose Weight
    There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape -- it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.