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Stand Up Straight.  This sounds so ridiculously simple, but it's one of the most evidential traits of those women we so admire.  Stand against a wall with head, shoulder blades, and heels touching, and buttocks pushed into the wall.  Walk away without changing this position.  A great posture is a wonderful beginning for your attitude adjustment.

While you're at it, why don't you pick up those droopy bra straps?  This will help "pick up" both those drooping shoulders and those downward-spiraling breasts.

Make an Effort.  You owe it to your self-esteem, your family and friends to try!  After all, you don't like to look at a messy house or office all day, do you?  Don't you really love and admire majestic artwork?  A lovely flower arrangement?  Become your own canvas, and recreate yourself!

Learn to Trust Your Mirror.  Most of us believe only what others tell us, not what we see in the mirror.  That's why we desperately seek compliments and depend on other people's feedback.  Real "beauties" rely on their mirror and accept everything they see.  When they behold great hair, they enjoy their "good hair day."

Don't Act or Dress Your Age.  To begin your own "timeless" appearance, pick up a magazine that might be geared to a different age demographic.  Shop a different store or department than your usual route.  Find a mentor; someone whose style you've always admired to help you develop your new look.

Start a Journal.  The first step to finding your way back to YOU is to start a daily journal.  Keep your daily activities and thoughts as a reliable thermometer to your current state of thinking.  Use it to keep track of what you're eating, wearing, and feeling.

Set Goals.  Don't get overwhelmed in the steps to your transformation.  Set standards and goals in baby steps.  This is especially important if you've somehow lost yourself along the way.  It could be as small as "I will lose five pounds by the end of the month," or "I will devote one hour a day just for me."  Sit back, close your eyes, and visualize yourself as slimmer, happier or more assertive.

Find Your Energy Level.  Every person possesses an inner clock.  Don't rely on the time of day to tell you when to eat, when to rest, etc.  Let your body do the talking!  It never fails to give you signs that will tell you what it needs.

Keep Moving!  Don't stay frozen in time.  It is such an easy and comfortable place to get stuck.  Keep a look that is absolutely your style, but keep reinventing that look to keep up with the times.  You know who the guilty ones are.  You've seen that woman who wears that seventies Farrah Fawcett hairdo, when not even Farrah herself has kept that same look.  Or better yet, that friend who was MOD in the sixties and refuses to believe that the revolution is over!

I Double Dare You.  Remember that game we used to play as children?  Whether it's just getting a manicure or changing your hair color, just a little something new or different can create a brand new mind set.  Of course, you can always change it back if you don't like it.  But you may love the new you and wonder why you hadn't tried it sooner!

Add Water.  You'll find most moisturizers most effective when applied to damp skin.  It forms a thin film that will trap moisture in the skin.  Evening is the most important time to take care of your skin.  The sleeping hours are when your face is away from makeup, dirt, pollution, etc., and is free to rejuvenate.  Your evening regime is also effective and useful in de-stressing your entire psyche to prepare you for the best treatment of all:  beauty sleep.

Got Wrinkles?  Add leafy green vegetables and fresh fruits like peaches and apricots to your diet.  These foods are rich in Vitamin A which prevent aging and repairs the outer layer of the skin.

Got Dry Skin?  Start drinking more water right away.  It helps keep skin hydrated.  Add olive oil, fish oil (sardines are great if you have the palate for them), and nuts to your diet.

Got Pimples?  Apply Milk of Magnesia to dry them up fast.  Apply straight from the bottle.  Let it dry for about five or ten minutes.  Rinse off with warm water.  Gently pat face dry with a fluffy towel.

Bloating Problems?  Whether it's puffy eyes or general bloating, cutting down on sodium will produce immediate results.  Try to stay away from carbonated beverages, even diet soda.  Stay away from processed foods like canned soups, crackers, and chips.  Replace salt with herbs and spices to flavor your foods.  If you do enjoy the occasional diet soda, drink a glass of water with it to diffuse some of the bloating.

Got Spider Veins?  Stay away from caffeine, and start drinking more water.  Start each day with a cereal with at least five grams of fiber.

Get into the habit, whether sitting or standing, of drawing your stomach muscles toward your spine.  You'll look slimmer instantly, and you'll improve your posture at the same time.

Add some baking soda to your bath (about half a box).  Soak for at least 15 minutes.  It will soothe itching skin, irritation, and sunburn.

A jelly bean is a quick energy boost and surprisingly low in calories and fat.  Most of these little treats contain only 5 or 6 calories each.  Compared with a Lifesaver (10 calories) or a stick of gum (up to 20 calories), it's a pretty good way to snack.

To ensure "kissable" breath, eat the parsley on your plate at mealtimes, or carry dried parsley in your bag to instantly freshen your breath.  Parsley is rich in chlorophyll, which is a major ingredient in leading breath fresheners, such as Clorets and Certs.  Parsley will keep your breath fresher a lot longer than topical breath fresheners.

Tone up your facial muscles with water.  Fill up your mouth with as much water as possible.  Hold it there for as long as you can.  Allow the water pressure to do all the work for you.

To continue with facial toning, jut out your lower jaw.  Gently raise your chin towards your nose, stretching your neck muscles.  Then, lower your chin back down to the starting position.  Do this in the car, while talking on the phone, etc.  This exercise will prevent "turkey jowl".

Keeping with great facial toning exercise, try the following:  open your eyes (as in a surprised expression) and try to reach your forehead.  Do this several times while you're watching television, or soaking in a soothing tub of water, etc.

If you are experiencing problems with brittle nails and hair, this may be an indication that your diet needs more protein.  The best protein choices are meat, chicken, and fish.  Non-meat eaters should add protein-rich beans.

Apply aloe vera gel as a toner.  It has healing properties to renew cells, and is very gentle to skin.  Never use any toner containing alcohol.  It strips the skin of natural oils.

A satin pillow case is necessary to keep your hair style in check while traveling.  Not only will it be essential when you travel, but you'll enjoy using it at home as well.  Sleeping on a satin pillow case will help prevent wrinkles while you sleep.

It is essential for healthy hair that you eat the right foods.  Hair is largely made up of vitamin B complex and protein.  Choosing foods rich in these nutrients will create remarkable and almost immediate improvement.  Concentrate on foods like red meat, carrots, broccoli, and fish.

Bronzer is absolutely elegant for creating a monochromatic look.  Use it to shadow eyes, as a finishing power for lips, to soften eyebrows, and as a finishing powder to set makeup.

Your eyes should be the focal point of your makeup.  They are the first feature to be noticed.  The general rule of color:  The darker the eye, the deeper the eye product.  Darker skin tends to absorb color.  Use rich eye colors like gold, deep grays, violets, coppers, navy, and browns.  For light eyes select taupes, light grays, ginger, khaki, and specific blues.

Always have white eye shadow on hand.  It opens the eye when applied on the inner eye, and lifts the eye when applied at the brow bone.  It also softens a harsh look resulting from a heavy hand.

To keep eye shadow from creasing, first dust the lid with powder.  It creates an oil-free surface to ensure shadow goes on smoothly.  To achieve a long-lasting wet look on your eyelid, use a lip gloss all over the lid before applying powder.  The shadow will stick to the gloss base.

Skin rash problems?  Remove fried and fatty foods from your diet.  Stay away from sugar-laden foods, and drink more water to improve elimination.  Rashes can result from toxins in the body.

Blush can be your best beauty tool or your worst enemy.  It all comes down to application.  Smile, and then apply blush to the apples of the cheeks.  This looks more natural than running a big stripe up the side of the face.  Blush is not intended to be used as a contour.

If you want to create the illusion of higher cheekbones, use a facial powder four shades darker than your natural skin tone.  Apply it under the cheekbone.  Don't forget . . . application is everything.  Make sure you have blended well for a natural look.

If you are not exactly sure where to place blush . . . turn your head upside down for a few seconds.  When your head comes up, you'll see exactly where your blush should go.

If you prefer to create creamy consistencies to eye shadows and blush, keep baby oil on hand . . . it will do the trick!

If you're nervous about using eyeliner for fear of looking overdone . . . dampen the tip of an eyeliner wand and dip it into a deep eyeshadow.  Rim the eyes for a soft look.

For the next few weeks, I'll give tips on eyeliner application.  If you have "close-set" eyes, line the outer third of your upper lids with gray, brown, or black liner.  Smudge gently.  Use a lighter liner on the inner eye to widen the space between your eyes.

More eyeliner application tips . . . if you have "small" eyes, draw a dark line on the upper lid, gradually thickening at outer edge of eye.  Use a light-colored pencil (gold, silver, or white) and draw a line under the lower lash.

Eyeliner application tips continued . . . if you have "deep-set" eyes, line the upper lash line with a pale, shimmery liner.  Then line the outer edge of lower lash with a soft, neutral shade (gray or taupe).  This will create the illusion of a less heavy lid.

Eyeliner application tips continued . . . if you have "drooping" eyes, line the outer third of your eyes very close to your lashes, carefully sweeping the liner up at the corner of your eyes.

The more you can use your hands to apply your makeup, the more comfortable you'll become with your face.  The result will be a more natural, blended face.

Start with a clean slate . . . always apply makeup to a fresh face.  Your makeup will go on smoothly and evenly, and will last much longer.

Make sure you use your fingers to warm your concealer and foundation, this will make application of both products much easier to spread.

All cosmetics have a shelf-life.  Keeping cosmetics too long renders them useless.  They get dry, smelly, and cause breakouts.  In the next few weeks, I will give guidelines on the shelf-life of commonly used, everyday products.

How long does makeup last?  Liquid foundations have a shelf-life of one year.  The following are signs that are indicative of when it's time to discard:  strange color, odor, and thickening.

Continuing with how long does makeup last . . . Lipstick has a shelf-life of one to two years.  Look for odor, stickiness, and breakage as signs of when to discard.

More tips on how long makeup lasts . . . Eye shadow has a shelf-life of two to three years.  If the color should change and the eye shadow stops going on smoothly . . . it's probably a good time to discard it.

More tips on how long makeup lasts . . .Mascara has a shelf-life of four to six months.  If it starts to dry out, clump, and have an odor, it's time to discard it.

If you have longed for curls, but were born with stiff-straight hair, ask your stylist about Helix shears.  With these special scissors, your stylist can give your hair curl and volume without any chemicals.

Whether curly hair is permed or natural, it needs protection against the elements.  Rely on leave-in conditioner to make it less prone to frizz and easier to manage.  Curly hair frizzes easily because of its coarse texture.

Continuing with curl maintenance, for best results, curly hair should be combed, not brushed.  When possible, curly hair should also be dried naturally.

To get spiral curls without a perm, take a fork, and pick up about an inch of hair.  Wrap it around the fork (just like you would spaghetti).  Spray it with hairspray and blow it dry.  The heat from the metal in the fork creates a long-lasting curl.

I can usually spot someone who's gone into an extreme dieting mode by the texture of her hair.  It becomes dull and lifeless due to the lack of fat in the diet.  Add good fats like olive oil and fish oil.

To create extra body to fine, limp hair, use a volumizing spray at the roots before blow-drying.  Use a large round brush at least two inches in diameter.  Keep brush at roots, rather than the ends when blow-drying.  Finish by setting the crown in velcro rollers.

Premature graying may be the result of diet.  Trace minerals such as iron and copper maintain hair pigment.  The best way to add iron to your diet is with red meat.  Those of you who try to stay away from red meat should start adding eggs and dark-colored vegetables and fruits to your diet.

Long-wearing foundation is usually too dry to use around the eyes and mouth.  Add a little moisturizer to the foundation and gently pat into these areas.

Olive oil is an all natural substance that models rely on when they're in the sun.  Not only does it protect hair from the sun's harsh rays, but it is enhanced as super conditioner by the sun's natural heat.

Did you know that vinegar will help your body to burn fat, rather than store it?  Take two teaspoons of vinegar mixed with a glass of water at each meal.  Use any vinegar that appeals to you.  Apple cider vinegar is a delicious flavor to try.  Vinegar is a natural storehouse of vitamins and minerals.  Give it a try!

The neck is often one of the most neglected areas, yet it's the first place where the signs of aging appear.  Always take your cleanser and creams over the entire throat area, rinsing thoroughly.  Make certain to apply all creams with firm upward strokes.  This should improve the appearance of your neck now, and minimize future problems.

Much of the evidence of aging, rough skin, wrinkles, age spots, etc., are really the result of too much sun.  You should always make sun protection a priority.  Use a sunscreen formulated for your skin along with your moisturizer.  Always apply lots of it not only to your face, but also to your neck, hands, and hairline.

A continual menu of stress causes the skin to become sensitive and prone to breakouts.  Regular exercise and meditation will help diffuse its effects.  Lying on a bed with your head hanging down off the side is a super destresser.

Although going through a rigorous workout routine just before bed can keep you awake, regular exercise may help you to sleep longer and more soundly.  If you should find yourself "wired", do some easy stretching to relax and soothe your muscles, and promote those zzzz's.

If you are the victim of irregular menstrual cycles, check your sex life.  Researchers have found that women who have sex every week are more likely to have regular menstrual cycles of 28 or 29 days.  Sex is also a great stress reliever.

Continuing with using sex as a health tool, it has been found that women who have sex regularly find that their skin tone is better.  This is due to the level of estrogen being raised.  It may in fact be the reason that people who are in love look so radiant.  Increased levels of hormones are also said to cause hair to grow and shine.

Try to give your legs a light scrub with a loofah sponge before you shave them.  This will get rid of all the excess dead skin cells that may otherwise clog up your razor.  If you use a double-edge razor, then switch to a single-edge one for smoother results.

Be aware of lighting when selecting foundation shades.  It is best to use natural lighting near a window when selecting shades.  Avoid fluorescent lighting whenever possible; it washes out many colors.

Continuing with selecting foundation shades . . . Throat color is a major indicator when selecting shades.  You want to blend carefully to avoid a noticeable makeup line.  If your throat is lighter than your complexion, you'll want to select the lighter foundation.

Continuing with selecting foundation shades . . . Make sure you realize that the clothing you're wearing at the time of selecting your foundation may affect how the shade appears, so you will want to focus your attention on your face and throat, rather than your overall appearance.

Did you know that early wrinkling occurs due to reduced levels of oxygen needed to keep skin healthy?  Smoking is the prime source of oxygen deprivation.  If you are in the process of quitting, be sure to drink lots of water.

Let your face do the talking!  When it comes to good skin care, the best way to know what you need is to look at your skin.  Don't assume that just because you've had oily skin all your life, it will stay that way forever.  Skin changes as it ages.  Adjust your routine accordingly.

Toners and liquid cleansers often contain a fair amount of rubbing alcohol.  Unless you suffer from extremely oily skin, these products will do more damage than good.  If you need a quick pick me up during the day, try spritzing your face with water instead.

Alpha Hydroxy Acids, herbal sand cleansers and almond scrubs work great for removing dead skin cells from your face.  It isn't necessary to use these products more than once a week.  If you suffer from dry skin, use sparingly and only where needed.

Alpha Hydroxy Acid skin patches can help to remove infected blemishes and old skin cells, too, but as in last week's tip, shouldn't be used often.

Most Dermatologists will tell you that buying expensive skin cleansers is not necessary.  Mild soap and warm water, twice daily, is the most appropriate way to clean normal or oily skin.

Washing dry skin twice a day is never recommended.  If you suffer from oily skin, washing twice a day is fine.  Before scheduling this routine, be sure you know what type of skin you have first.  Too much washing will strip skin of its natural protective barriers.

Dry skin will require rehydrating.  Don't overdue it with heavily perfumed, thick oiled products, though.  A scant application of cold cream before going to bed is perfect.

Not all areas of flaky skin mean that you're getting dry skin.  Small, flaky patches around your nose, mouth or ears could signal an allergic reaction to soaps, dirt and germs on telephone receivers, laundry detergents or environmental toxins.

Popping pimples will not cause scarring.  However, there are times when popping a skin blemish can lead to more blemishes.  Some pimples contain bacteria which your fingers will redeposit on other areas of your face.  If you must squeeze, wash your hands thoroughly afterward to avoid spreading bacteria.

Staying active as you age helps you remain healthy, live longer, and feel better.  More older people than ever before are involved in exercise and sports.  Being physically fit doesn't have to mean aching muscles from workouts and hard-to-maintain exercise schedules.  Try less active recreation such as walking, gardening, or golf.

For the next several weeks I will give tips on how to prevent injury while exercising.  For example, you should always wear the appropriate safety gear.  If you bike, always wear a bike helmet.  You should also wear the appropriate shoes for each sport.

Continuing from last week with tips on how to prevent injury while exercising . . . Always warm-up before you exercise.  That could be a moderate activity such as walking at your normal pace, while emphasizing your arm movements.

Continuing from previous week with tips on how to prevent injury while exercising . . . Follow the 10 percent rule.  Never increase your program (i.e., walking or running distance or amount of weight lifted) more than 10 percent a week.

Continuing from previous week with tips on how to prevent injury while exercising . . . Try not to do the exact same routine two days in a row.  Walk, swim, play tennis, or lift weights.  This works different muscles and keeps exercise more interesting.

Continuing from previous week with tips on how to prevent injury while exercising . . . When working out with exercise equipment, read instructions carefully before you begin and, if needed, ask someone qualified to help you.

Continuing from previous week with tips on how to prevent injury while exercising . . . Check treadmills or other exercise equipment to be sure they are in good working order.  If you are new to weight training, make sure you get proper information before you begin.

Continuing from previous week with tips on how to prevent injury while exercising . . . If you exercise for at least 30 minutes a day, break this into shorter periods of 10 or 15 minutes during the day.

Continuing from previous week with tips on how to prevent injury while exercising . . . Stop exercising if you experience severe pain or swelling . . . dispelling the myth "no pain, no gain".  Discomfort that persists should always be evaluated by a physician.

Instead of thinking in terms of a specific exercise program, work toward permanently changing your lifestyle to incorporate more activity.  Don't forget that muscles used in any activity, any time of day, contribute to fitness.

If you're interested in improving your overall conditioning, health experts recommend that you should get at least 30 minutes of moderately intense physical activity on all or most days of the week.  I'll give examples of moderate activity in next week's tip.

Continuing from last week . . . Examples of moderate activity include brisk walking, cycling, swimming, or doing home repairs, or yard work.  If you can't get in 30 minutes all at once, aim for shorter bouts of activity (at least 10 minutes) that add up to a half hour per day.

Try working in a little more movement during the course of the day, i.e., taking the stairs instead of the elevator; parking at the far end of a parking lot and walking to the office or store; getting off public transportation a few blocks before your stop; or taking a brisk walk when you get the urge to snack.

Some of the benefits of increased activity are:  increased efficiency of the heart and lungs; reduced cholesterol levels; increased muscle strength; reduced blood pressure; and weight loss.  In the weeks to follow, I will give other examples of the benefits of increased activity.

Continuing with the benefits of increased activity:  You should experience an improved sense of well-being, i.e., more energy; less stress; improved quality of sleep; improved ability to cope with stress; and increased mental acuity.

Continuing with the benefits of increased activity:  You should experience an improved appearance, i.e., weight loss, toned muscles, and an improved posture.  Regardless of your age, gender, or role in life, you can benefit from regular physical activity.

Continuing with the benefits of increased activity:  You should experience an enhanced social life, due to improved self-image; increased opportunities to make new friends; and increased opportunities to share an activity with friends or family members.

Continuing with the benefits of increased activity:  You should experience an increased stamina, i.e., increased productivity; increased physical capabilities; less frequent injuries; and improved immunity to minor illnesses.

Statistics show that obesity and the problems that come with it (high blood pressure, diabetes, stroke, etc.) are on the rise.  But statistics also show that preventive medicine pay off, so don't wait until your doctor gives you an ultimatum.  Take the initiative to get active now!

We've become a mechanically mobile society, relying on machines rather than muscle to get around.  Get moving and challenge yourself to make physical activity more a part of your daily lives! 

Increase your pace when working in the house or yard; Mow your own lawn and rake your own leaves; Carry your own groceries.  Remember that any activity during the course of the day is better than none at all.

If you're ready to move up to more vigorous activity, remember that "no pain, no gain" isn't exactly true.  The best-laid plans of many a fitness program have been ruined by too much enthusiasm on the first day and sore muscles on the second.

A goal is an end point, not a beginning, so work toward your goal gradually.  Once you're in better shape, you can gradually increase your time or distance or change to a more vigorous activity.

If you have cardiovascular disease, you should check with your physician before undertaking more vigorous activity.  Likewise, if you're a man over 40 or a woman over 50 with risk factors such as smoking, high blood pressure, high cholesterol or obesity, seek your doctor's advice.

The key to a lifetime of fitness is consistency.  Here are some tips to help you make exercise a habit:  Choose an activity you enjoy; Tailor your program to your own fitness level; Set realistic goals.  I'll give other helpful tips in the next few weeks.

Continuing with tips to help you make exercise a habit:  Choose an exercise that fits your lifestyle; Give your body a chance to adjust to your new routine; Don't get discouraged if you don't see immediate results.  I'll give more habit-forming tips next week.

Continuing with tips to help you make exercise a habit:  Don't give up if you miss a day; just get back on track the next day; Find a partner for a little motivation and socialization; Build some rest days into your exercise schedule.  Check next week for more habit-forming exercise tips.

Continuing with tips to help you make exercise a habit:  It's a good idea to choose more than one type of exercise to give your body a thorough workout and to prevent boredom.  Also, you might want to choose one indoor exercise and one outdoor activity to allow for changes in your schedule or for inclement weather.

Always listen to your body.  If you have difficulty breathing or experience faintness or prolonged weakness during or after exercise, consult your physician.

Very few people live in a climate that's temperate year-round.  But weather extremes don't have to interfere with your exercise routine if you make some minor adjustments.  When it's hot or humid, exercise during cooler and/or less humid times of day.  Try early morning or evening.  I'll give other hot/humid weather exercise tips next week.

Continuing with hot or humid weather exercise tips . . . Drink plenty of fluids, especially water.  Avoid alcohol, which encourages dehydration.  I'll give other hot/humid weather exercise tips next week.

Continuing with hot or humid weather exercise tips . . . Wear light, loose-fitting clothing.  Stop exercising at the first sign of muscle cramping or dizziness.

Did you know you need to burn off 3,500 calories more than you take in to lose just one pound?  If you're overweight, eating your usual amount of calories while increasing activity is good for you, but eating fewer calories and being more active, is even better.

Looking for a way to boost your energy level?  Try this tip - each day this week, drink 2 additional 12-ounce glasses of water and see how you feel.  According to a registered dietician, chronic dehydration can often lead to fatigue, headaches, and trouble concentrating.  Boosting your water intake can have a big impact on your well being.

Before making any major dietary changes, you should check with your doctor.  But there are plenty of small changes you can make on your own, such as avoiding sweets and salty foods and cutting down on fat in your diet, especially saturated fat.

Most overweight people should lose weight gradually.  For safe and healthy weight loss, try not to exceed a rate of two pounds per week.  Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly.  If so, a physician's supervision is required.

There are lots of reasons for people who are overweight or obese to lose weight:  To be healthier; To look better; To feel better; To have more energy.  No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations.

When it comes to losing weight, if you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off.  In fact, losing even 5 to 10 percent of your weight is the kind of goal that can help improve your health.

Fad diets that ignore the principles of dietary guidelines may result in short-term weight loss, but may do so at the risk of your health.  How you go about managing your weight has a lot to do with your long-term success.  Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule - and your goal.

See your doctor for advice about your overall health risk and the weight loss options that are best for you.  Together, decide whether you should go on a moderate diet (1200 calories daily for women, 1400 calories daily for men), or whether other options might be appropriate.

Follow a calorie-reduced, but balanced diet that provides for as little as one or two pounds of weight loss a week.  Be sure to include at least five servings a day of fruits and vegetables, along with whole grains, lean meat and low fat dairy products. It's not "miracle" science - just common sense.  Most important, it's prudent and healthy.

You should ignore products and programs that promise quick and easy weight loss results, or that promise permanent results without permanent changes in your lifestyle.  Any ad that says you can lose weight without lowering the calories you take in and/or increasing your physical activity, is selling fantasy and false hope.

Losing weight may not be effortless, but it doesn't have to be complicated.  To achieve long-term results, it's best to avoid quick-fix schemes and complex regimens.  Focus instead on making modest changes to your life's daily routine.  A balanced, healthy diet and sensible, regular exercise are the keys to maintaining your ideal weight.

Here are some tips to reduce fat and cholesterol in your diet:  You should steam, boil, bake or microwave vegetables rather than frying them; Also try flavored vinegars or lemon juice on salads or use smaller servings of oil-based or low-fat salad dressings.  For the next few weeks, I'll give more tips to help reduce fat and cholesterol in your diet.

Continuing with tips to help reduce fat and cholesterol in your diet . . . Try whole-grain flours to enhance flavors of baked goods made with less fat and few or no cholesterol- containing ingredients.  Check next week for more ways to reduce fat and cholesterol in your diet.

Continuing with tips to help reduce fat and cholesterol in your diet . . . Replace whole milk with low-fat or skim milk in puddings, soups and bake products.  Check next week for more fat and cholesterol reducing tips.

Continuing with tips to help reduce fat and cholesterol in your diet . . . Substitute plain low-fat yogurt or blender-whipped low-fat cottage cheese for sour cream or mayonnaise.  Check next week for more fat and cholesterol reducing tips.

Continuing with tips to help reduce fat and cholesterol in your diet . . . Choose lean cuts of meat, and trim fat from meat and poultry before and after cooking.  Always remove skin from poultry before or after cooking.  Check next week for more fat and cholesterol reducing tips.

Continuing with tips to help reduce fat and cholesterol in your diet . . . It's better to roast, bake, broil, or simmer meat, poultry and fish rather than frying them.  Check next week for more fat and cholesterol reducing tips.

Continuing with tips to help reduce fat and cholesterol in your diet . . . Cook meat or poultry on a rack so the fat will drain off.  Use a non-stick pan for cooking so added fat is unnecessary.  Check next week for more fat and cholesterol reducing tips.

Continuing with tips to help reduce fat and cholesterol in your diet . . . Chill meat and poultry broth until the fat becomes solid.  Remove the fat before using the broth.  Check next week for more fat and cholesterol reducing tips.

Continuing with tips to help reduce fat and cholesterol in your diet . . . Limit egg yolks to one per serving when making scrambled eggs.  Use additional egg whites for larger servings.  Check next week for more fat and cholesterol reducing tips.

Continuing with tips to help reduce fat and cholesterol in your diet . . . Try substituting egg whites in recipes calling for whole eggs.  Use two egg whites in place of one whole egg in muffins, cookies and puddings.

Why should older people be concerned about nutrition?  Nutrition remains important throughout life.  Many chronic diseases that develop late in life, such as osteoporosis, can be influenced by earlier poor eating habits.  Check next week for more reasons for concerns about nutrition.

Continued concerns about nutrition . . . Insufficient exercise and calcium intake, especially during adolescence and early adulthood, can significantly increase the risk of osteoporosis, a disease that causes bones to become brittle and crack or break.  Check next week for more reasons for concerns about nutrition.

Good nutrition in the later years can still help lessen the effects of diseases prevalent among older adults or improve the quality of life in those who have diseases such as osteoporosis, obesity, high blood pressure, heart disease, certain cancers, and gastrointestinal problems.  Check next week for more reasons for concerns about nutrition.

Studies show that a good diet in later years helps both in reducing the risk of the diseases mentioned last week and in managing the diseases' signs and symptoms.  Poor nutrition, on the other hand, can prolong recovery from illnesses, increase the costs associated with those illnesses, and lead to a poorer quality of life.

Are there nutritional differences between fresh foods and canned foods?  The heating process during canning destroys from one-third to one-half of vitamins A and C, riboflavin, and thiamin.  For every year the food is stored, canned food loses an additional 5 to 20% of these vitamins.  However, the amounts of other vitamins are only slightly lower in canned food than in fresh food.

Continuing with whether there are nutritional differences between fresh foods and canned foods . . . Most produce will begin to lose some of its nutrients when harvested.  When produce is handled properly and canned quickly after harvest, it can be more nutritious than fresh produce sold in stores.

Continuing with whether there are nutritional differences between fresh foods and canned foods . . . When refrigerated, fresh produce will lose half or more of some of its vitamins within 1 to 2 weeks.  If it's not kept chilled or preserved, nearly half of the vitamins may be lost within a few days of harvesting.

What are some tips in choosing a snack?  Today, it's easier than ever to find a version of your favorite brand or type of snack food that is lower in fat or sodium--or both--than the "regular" version.  With a bit of comparison shopping, you'll find snack foods you can enjoy, even if you're on a restricted diet.  Next week I'll give you some of the descriptors to look for.

Here are some descriptors to look for when choosing a snack....Fat-free: less than 0.5 grams (g) of fat per serving; Low-fat: 3 g or less per serving (if the serving size is 30 g or less or 2 tablespoons or less, no more than 3 g of fat per 50 g of the food).  Check next week for more descriptors to look for.

Continuing with what descriptors to look for when choosing a snack....Light: one-third fewer calories or half the fat of the "regular" version; Low-sodium: 140 milligrams (mg) or less per serving (if the serving size is 30 g or less or 2 tablespoons or less, no more than 140 mg of sodium per 50 g of the food).

Continuing with what descriptors to look for when choosing a snack... Lightly salted: at least 50 percent less sodium per serving than the "regular" version; Reduced: when describing fat, sodium or calorie content, the food must have at least 25 percent less of these nutrients than the "regular" version.

Although nutrition science is constantly evolving, here are some generally-accepted guidelines for losing weight:  Consult with your doctor, a dietician, or other qualified health professional to determine your ideal healthy body weight; Eat smaller portions and choose from a variety of foods.  Check next week for more weight loss guidelines.

Continuing with generally accepted guidelines for losing weight:  Load up on foods naturally high in fiber, i.e., fruits, vegetables, legumes, and whole grains; Try exercising at least three times a week.  Check next week for more weight loss guidelines.

Continuing with generally accepted guidelines for losing weight:  Limit portions of foods high in fat: dairy products like cheese, butter, and whole milk; red meat; cakes and pastries.  Remember, you are what you eat!

Almost any of the commercial weight-loss programs can work, but only if they motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn each day (or both).

A responsible and safe weight-loss program should be able to document for you five features:  First, the diet should be safe.  It should include all of the Recommended Daily Allowances (RDAs) for vitamins, minerals, and protein.  The weight-loss diet should be low in calories only, not in essential food items.  Check next week for more features.

Continuing with responsible weight-loss features: Your program should be directed towards a slow, steady weight loss unless your doctor feels your health condition would benefit from more rapid weight loss.  Expect to lose only about a pound a week after the first week or two.  Check next week for more features.

Continuing with responsible weight-loss features: With many calorie-restricted diets there is an initial rapid weight loss during the first 1 to 2 weeks, but this loss is largely fluid.  The initial rapid loss of fluid is also regained rapidly when you return to a normal-calorie diet.  Thus, a reasonable goal of weight loss must be expected.  Check next week for more features.

Continuing with responsible weight-loss features: If you plan to lose more than 15 to 20 lbs., have any health problems, or take medication on a regular basis, you should be evaluated by your doctor before beginning your weight-loss program.  A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss.  Check next week for more features.

Continuing with responsible weight-loss features: If you plan to use a very low-calorie diet (a special liquid formula diet that replaces all food intake for 1 to 4 months), you definitely should be examined and monitored by a doctor.  A doctor will be able to advise you on the need for weight loss, the appropriateness of the weight-loss program, and a sensible goal of weight loss for you.  Check next week for more features.

Continuing with responsible weight-loss features: Your program should include plans for weight maintenance after the weight loss phase is over.  It is of little benefit to lose a large amount of weight only to regain it.  Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight-loss programs.  Check next week for more features.

Continuing with responsible weight-loss features: The program you select should include help in permanently changing your dietary habits and level of physical activity, to alter a lifestyle that may have contributed to weight gain in the past.  Check next week for more weight-loss features.

Continuing with responsible weight-loss features: Your program should also provide behavior modification help, including education in healthy eating habits and long-term plans to deal with weight problems.  Check next week for more weight-loss features.

Continuing with responsible weight-loss features: One of the most important factors in maintaining weight loss appears to be increasing daily physical activity, often by sensible increases in daily activity, as well as incorporating an individually tailored exercise program.  Check next week for more weight-loss features.

Continuing with responsible weight-loss features: A commercial weight-loss program should provide a detailed statement of fees and costs of additional items such as dietary supplements.

When following a low-calorie diet, remember that no one should consume less than 1200-1500 calories a day.  Low- calorie diets (800-1000 calories) are strictly for short term.  They should only be used under proper medical supervision.  Check next week for more low-calorie tips.

Low-calorie diets (800-1000 calories), unless used under medical supervision, will make you unhealthy.  They won't help you lose weight permanently.  So don't waste your time on a diet that won't work!  Check next week for more low-calorie tips.

If you have a serious weight problem, don't force yourself to follow a low-calorie diet.  Your best option is to see your doctor and enroll in a long-term treatment program that includes permanent lifestyle changes like, healthier eating, regular physical activity and an improved outlook on food.  Without such a long-term commitment, your weight will simply drift back up the scale.

Overwhelming evidence suggests that the best diet is a balanced low fat diet that is high in healthy carbohydrates, and moderate in protein.  It should be rich in whole grains, fruits, and vegetables, which are specially recommended for weight control and preventing diseases such as cancer and heart disease.  Check next week for more best diet evidence.

If you increase your consumption of carbohydrates and reduce your consumption of fat, you will be able to lose body fat and maintain your weight loss without counting calories or embarking on awkward or life-changing slimming regimes.

The hot summer months have arrived.  The hotter the weather, the harder your body has to work to stay cool.  If your body can't keep up with the heat, a serious condition known as heat stress results.  Here's how to prevent it at work or at home: Drink plenty of water before work, during breaks and after your shift.  I'll give more tips in the following weeks to prevent this dangerous condition.

Continuing with beating the heat and avoiding heat stress:  Try to drink water every 20 minutes when you're in the heat.  If your urine is clear and pale, you are probably drinking enough fluids.  Check next week for more tips.

Continuing with beating the heat and avoiding heat stress:  Avoid heavy meals.  They divert blood to the digestive system, and make it more difficult for your body to regulate your temperature.  Check next week for more tips.

Continuing with beating the heat and avoiding heat stress:  Wear lightweight or summer weather uniforms or clothing; and adjust your activity in accordance to heat, humidity, and wind level.  Check next week for more tips.

Continuing with beating the heat and avoiding heat stress:  Increase the time you spend in hot environments gradually . . . and always protect yourself from the sun with sunscreen.  Check next week for more tips.

Continuing with beating the heat and avoiding heat stress:  Avoid caffeine - it increases urination and can lead to increased water loss.  Check next week for more tips.

Continuing with beating the heat and avoiding heat stress:  Stay physically fit.  Being in good physical condition allows the body to work more efficiently, even under stress.  Check next week for more tips.

Heat stress affects people of all ages and can be life threatening for some.  The elderly and people taking certain medications are at risk.  Check with your physician or pharmacy to determine if the medication you are taking may contribute to heat stress when you are working in a hot environment.  Check next week for more tips.

Early warning signs of heat stress include feeling hot, uncomfortable, and listless.  More serious warning signs include dizziness; rapid heartbeat; diarrhea; arm, leg or stomach cramps.  Check next week for more serious warning signs.

Continuing with more serious warning signs of heat stress:  Throbbing headache; Heavy sweating; Dry skin; Chest pain; Serious weakness, fatigue; Breathing problems; Nausea; Vomiting; and Collapse.  If someone experiences these warning signs of heat stress, get them out of the heat, cool them down, and seek medical attention.

Strength training can help control weight and build stronger muscles and bones.  We have more than 600 muscles throughout our bodies.  Without enough activity, muscle mass decreases by about 1 percent each year after age 30.  That means by age 70, one could have only half the strength possessed at age 30.  Check next week for more strength training tips.

You can stop, and even reverse the process of losing strength as you age by doing simple strength-building exercises 2 or 3 times a week in addition to an aerobic routine.  Aerobic exercise improves the heart and blood vessels, lowers blood pressure, burns body fat, and improves blood sugar and cholesterol.  But it won't increase muscle strength and bone density the way strength training does.  Check next week for more strength training tips.

Strength training can improve your ability to control your weight, help you look and feel fit, increase both strength and balance, build sturdier, denser bones, and increase your ability to perform daily activities.  Check next week for more strength training tips.

Other possible strength-training benefits include reducing your risk of Type 2 diabetes, improving your ratio of good to bad cholesterol and lowering your blood pressure.  Check with your doctor before starting an exercise program if you're over 40 or have a medical condition.

What are some of the questionable weight loss products?  Some dieters peg their hopes on pills and capsules that promise to "burn", "block", "flush", or otherwise eliminate fat from the system.  But science has yet to come up with a low-risk "magic bullet" for weight loss.  Check next week for more on questionable weight loss products.

Some diet pills may help control the appetite, but they can have serious side effects.  (Amphetamines, for instance, are highly addictive and can have an adverse impact on the heart and central nervous system.)  Other pills are utterly worthless.  Check next week for more on questionable weight loss products.

The FDA (Food and Drug Administration) has banned 111 ingredients once found in over-the-counter diet products.  None of these substances, which include alcohol, caffeine, dextrose, and guar gum, have proven effective in weight-loss or appetite suppression.  Check next week for more on questionable weight loss products.

Beware of the following products that are touted as weight-loss wonders:  Diet patches, which are worn on the skin, have not been proven to be safe or effective.  The FDA has seized millions of these products from manufacturers and promoters.  Check next week for more on questionable weight loss products.

Beware of the following products that are touted as weight-loss wonders:  "Starch blockers" promise to block or impede starch digestion.  Not only is the claim unproven, but users have complained of nausea, vomiting, diarrhea, and stomach pains.  Check next week for more on questionable weight loss products.

Beware of the following products that are touted as weight-loss wonders:  "Fat blockers" purport to physically absorb fat and mechanically interfere with the fat a person eats . . . another unproven claim.  Check next week for more on questionable weight loss products.

Beware of the following products that are touted as weight-loss wonders:  "Magnet" diet pills allegedly "flush fat out of the body."  The Federal Trade Commission has brought legal action against several marketers of these pills.  Check next week for more on questionable weight loss products.

Beware of the following products that are touted as weight-loss wonders:  Glucomannan is advertised as the "Weight Loss Secret That's Been in the Orient for Over 500 Years."  There is little evidence supporting this plant root's effectiveness as a weight-loss product.  Check next week for more on questionable weight loss products.

Some bulk producers or fillers, such as fiber-based products, may absorb liquid and swell in the stomach, thereby reducing hunger.  Some fillers, such as guar gum, can even prove harmful, causing obstructions in the intestines, stomach, or esophagus.  Check next week for more on questionable weight loss products.

Beware of the following products that are touted as weight-loss wonders:  Electrical muscle stimulators have legitimate use in physical therapy treatment.  But the FDA has taken a number of them off the market because they were promoted for weight loss and body toning.  When used incorrectly, muscle stimulators can be dangerous, causing electrical shocks and burns.

Losing weight sensibly and safely requires a multifaceted approach that includes setting reasonable weight-loss goals, changing eating habits, and getting adequate exercise.  Appetite suppressants (diet pills) or other products may help some people over the short term, but they are not a substitute for adopting healthful eating habits over the long term.

In the next few weeks I will give good reasons why you should avoid high protein diets:  They have been known to violate almost every known fact about nutritionally balanced eating.  For some dieters, these diets can even be life-threatening.  Check next week for more reasons to avoid high protein diets.

Continuing with good reasons why you should avoid high protein diets:  Popular high protein diet foods are high in cholesterol and saturated fat, which are now established as major culprits in heart attacks and strokes.  Check next week for more reasons to avoid high protein diets.

Continuing with good reasons why you should avoid high protein diets:  They overload you with protein, which results in loss of calcium from your bones, which may lead to osteoporosis.  Protein overload also pressurizes your kidneys as they try to eliminate large amounts of urea, a by-product of protein metabolism.

Continuing with good reasons why you should avoid high protein diets:  They deprive you of carbohydrates, the nutrient group most readily converted to energy.  Even moderately active people will notice this lack during exercise.  Check next week for more good reasons to avoid high protein diets.

Continuing with good reasons why you should avoid high protein diets:  They deprive your brain of glucose, which it needs for normal functioning.  The result is a slowdown in thinking and reaction time.  Check next week for more good reasons to avoid high protein diets.

Continuing with good reasons why you should avoid high protein diets:  They deprive you of the enormous benefits of fiber, which is a form of carbohydrate (cellulose).  Check next week for more good reasons to avoid high protein diets.

Continuing with good reasons why you should avoid high protein diets:  They are deficient in essential vitamins.  Some high protein diets even require you to take vitamin supplements for the sake of your health.  Check next week for more good reasons to avoid high protein diets.

Continuing with good reasons why you should avoid high protein diets:  They forbid foods known to lower the risk of heart disease and many cancers, and they can cause potentially dangerous changes in your body chemistry.  Check next week for more good reasons to avoid high protein diets.

Continuing with good reasons why you should avoid high protein diets:  They deliver temporary weight loss.  But a large part of it is water weight and lean muscle mass - not fat.  (You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones, that your body makes.)  Check next week for more good reasons to avoid high protein diets.

Continuing with good reasons why you should avoid high protein diets:  And finally, it's worth knowing that while your body burns up 23 calories for every 100 carbohydrate calories it 'digests', it only burns up 3 calories for every 100 fat calories it 'digests'.  So a high protein, low carbohydrate diet makes it easier for you to stay fat!

Obesity is a chronic condition.  Too often it is viewed as a temporary problem that can be treated for a few months with a strenuous diet.  However, as most overweight people know, weight control must be considered a life-long effort.  To be safe and effective, any weight-loss program must address the long-term approach or else the program is largely a waste of money and effort.

The real secret to losing weight is believing that you can do it!  You can try all the diets and weight loss programs you like, but if, in your heart of hearts, you do not believe that you can lose weight, you never will. And even if you do, it won't be long before you regain it.  To be continued . . .

Continued from last week . . . for example, you probably know several people who have been dieting on and off for years.  By now, they know exactly what foods make them fat and yet they never manage to stay off them for long.  Why not?  Because in their hearts, they lack confidence in themselves.  Although they want to lose weight, they do not think they can.

Take people who are seriously overweight . . . every so often their doctor puts them on a diet, but they never stick to it for long.  Why not?  Because deep down they do not think they are meant to be slim.  As a result, despite increasing discomfort, they get heavier and heavier.  To be continued next week . . .

You must stop thinking of yourself as naturally fat.  NO ONE is naturally fat - not me, not you, not anyone!  We may each have a different shape, different sized bones and different genes, but no one is doomed to be fat.  To be continued . . .

You may be overweight at the moment, in fact you may have been overweight for years, but this does not mean you have to STAY overweight!  Everyone has the power inside them to lose weight, and that includes you!  But you have to fire yourself up! You have to stand up and believe in yourself!  To be continued . . .

Once you believe in yourself, nothing will stop you from losing weight.  Not cookies, not burgers, not even your favorite ice cream!  The problem is, many people still cling to the idea that losing weight requires superhuman willpower.  This is simply not true!  The truth is, losing weight is quite easy.  All you need is faith in your ability to do it.  The rest is a matter of time.  Check next week for more tips.

Let's talk about creating a healthy lifestyle . . . Eating the right foods and the right amounts of foods can help you live a longer, healthier life.  Research has proven that many illnesses, such as diabetes, heart disease, and high blood pressure, can be prevented or controlled by eating right.  Check next week for more tips on this subject . . .

Continuing with creating a healthy lifestyle . . . Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help.  Try to balance the calories you get from food with the calories you use through physical activity.  It is never too late to start eating right.  Check next week for more tips on this subject . . .

Continuing with creating a healthy lifestyle . . . Eating a variety of foods, especially the following:  Vegetables (choose dark-green leafy and deep-yellow vegetables; Fruits (choose citrus fruits or juices, melons, and berries; Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts.  Check next week for more tips on this subject . . .

Continuing with creating a healthy lifestyle . . . Eating a variety of foods, especially the following:  Whole grains, such as wheat, rice, oats, corn, and barley; Whole grain breads and cereals, are also good for you.  Check next week for more tips on this subject . . .

Continuing with creating a healthy lifestyle . . . You should eat foods low in fat, saturated fat, and cholesterol, especially the following:  fish; poultry prepared without skin; lean meat; and low-fat dairy products.  Check next week for tips on weight control.

Weighing too much or too little can lead to health problems.  After age 45, many people gain too much weight.  You can control your weight by eating healthy foods and by being physically active.  Ask your health care professional what is a healthy weight for you and what are some ways in which you can control your weight.  Check next week for more tips.

Research shows that physical activity can help prevent at least six diseases:  heart disease, high blood pressure, obesity, diabetes, osteoporosis, and mental disorders, such as depression.  Physical activity also will help you feel better and stay at a healthy weight.  Check next week for more tips.

Research suggests that brisk walking can be just as good for you as an activity such as jogging.  Try to do a total of 30 minutes of constant physical activity, such as fast walking, most days of the week.  Of course, before you start being physically active, talk with you doctor about ways to get started.  Check next week for more tips.

Choose something that fits into your daily life, such as walking, gardening, raking leaves, or even washing windows.  Choose an activity you like, such as dancing or swimming.  Try a new activity, like biking.  Ask a friend to start with you, or join a group.  These are all activities you can do to stay healthy.  Check next week for more tips.

Beat the heat!  The hotter the weather, the harder your body must work to keep cool.  Your heart beats faster to keep blood flowing and heavy sweating can lower essential body fluids.  When you're active in the hot sun, take breaks, rest in the shade and drink water to avoid dehydration.  Check next week for more tips.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids.  Warning signs of heat exhaustion include heavy sweating; paleness; muscle cramps; tiredness; weakness; dizziness; headache; nausea; or fainting.  Check next week for more heat-related illnesses.

Those most prone to heat exhaustion are elderly people, people with high blood pressure, and people working or exercising in a hot environment.  The pulse rate will be fast and weak, and breathing will be fast and shallow.  If heat exhaustion is untreated, it may progress to heat stroke.  Seek medical attention immediately.  Check next week for more heat-related illnesses.

Tips for preventing heat-related illness continued . . . drink more fluids (non-alcoholic), regardless of your activity level.  Don't wait until you are thirsty to drink.  Warning: if your doctor generally limits the amount of fluid you drink or has you on water pills, ask him how much you should drink while the weather is hot.  Check next week for more heat-related tips.

Tips for preventing heat-related illness continued . . . don't drink liquids that contain caffeine, alcohol, or large amounts of sugar - these liquids can actually cause you to lose more body fluid.  Also, avoid very cold drinks, because they can cause stomach cramps.  Check next week for more heat-related tips.

Tips for preventing heat-related illness continued . . . Stay indoors and, if at all possible, stay in an air-conditioned place.  If your home does not have air conditioning, go to the shopping mall or public library - even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat.  Check next week for more heat-related tips.

Tips for preventing heat-related illness continued . . . Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness.  Taking a cool shower or bath, or moving to an air-conditioned place is a much better way to cool off.  Check next week for more heat-related tips.

Although any one at any time can suffer from heat-related illness, some people are at greater risk than others.  Check regularly on infants and young children; people aged 65 or older; people who have a mental illness; and those who are physically ill, especially with heart disease or high blood pressure.  Check next week for more heat-related tips.

If you must be out in the heat, limit your outdoor activity to morning and evening hours.  Cut down on exercise.  If you must exercise, drink two to four glasses of cool, non-alcoholic fluids each hour.  A sports beverage can replace the salt and minerals you lose in sweat.  Warning:  If you are on a low-salt diet, talk with your doctor before drinking a sports beverage.  I'll wrap up heat-related tips next week.

Heat-related tips continued . . . Wear lightweight, light-colored, loose-fitting clothing; Try to rest often in shady areas; Protect yourself from the sun by wearing a wide-brimmed hat and sunglasses; and lastly, Put on a sunscreen of SPF 15 or higher (the most effective products say "broad spectrum" or "UVA/UVB protection" on their labels).

Did you know that walking poses few health risks?  If you are free of serious health problems, you can start walking today.  Walking is not as strenuous as running, bicycling, or swimming, and consequently, involves almost no risk to health.  Of course, this statement assumes that you will exercise good judgment and not try to exceed the limits of your condition.

Often dismissed in the past as being "too easy" to be taken seriously, walking recently has gained new respect as a means of improving physical fitness.  Studies show that, when done briskly on a regular schedule, it can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure, and increase the efficiency of the heart and lungs.  It also helps burn excess calories.

Walking is easily the most popular form of exercise for all ages.  Other activities generate more conversation and media coverage, but none of them approaches walking in number of participants.  Approximately half of the 165 million American adults (18 years of age and older) claim they exercise regularly, and the number who walk for exercise is increasing every year.  Check next week for more information on walking.

Walking today is riding a wave of popularity that draws its strength from a rediscovery of walking's utility, pleasures, and health- giving qualities.  Walking is the only exercise in which the rate of participation does not decline in the middle and later years.  So get out there and start walking!  More on walking next week.

People walk for many reasons: for pleasure ... to rid themselves of tensions ... to find solitude ... or to get from one place to another.  Nearly everyone who walks regularly does so, at least in part, because of a conviction that it is good exercise!  Walking is the slower, surer way to fitness.  Check next week for more walking tips.

Walking burns approximately the same amount of calories per mile as does running, a fact particularly appealing to those who find it difficult to sustain the jarring effects of long distance jogging.  Brisk walking one mile in 15 minutes burns just about the same number of calories as jogging an equal distance in 8-1/2 minutes.  Check next week for more walking tips.

In weight-bearing activities like walking, heavier individuals will burn more calories than lighter persons.  For example, studies show that a 110-lb. person burns about half as many calories as a 216-lb. person walking at the same pace for the same distance.  And although increasing walking speed does not burn significantly more calories per mile, a more vigorous walking pace will produce more dramatic conditioning effects.  Check next week for more walking tips.

When looking at the benefits to heart/lung endurance, how far one improves depends on his/her initial fitness level.  Someone starting out in poor shape will benefit from a slow speed of walking whereby someone in better condition would need to walk faster and/or further to improve.  Check next week for more walking tips.

Continuing from last week, recent studies show that there are also residual benefits to vigorous exercise.  For a period of time after a dynamic workout, one's metabolism remains elevated above normal, which results in additional calories burned.  Check next week for more tips on walking.

Continuing from last week...in some weight-loss and conditioning studies, walking actually has proven to be more effective than running and other more highly-touted activities.  That's because its virtually injury-free and has the lowest dropout rate of any form of exercise.  Check next week for more tips on walking.

Continuing from last week...like other forms of exercise, walking appears to have a substantial psychological payoff.  Beginning walkers almost invariably report that they feel better and sleep better, and that their mental outlook improves...so get out there and start walking!  Check next week for more tips on walking.

Continuing from last week... walking can also exert a favorable influence on personal habits.  For example, smokers who begin walking often cut down or quit.  There are two reasons for this.  One, it is difficult to exercise vigorously if you smoke, and two, better physical condition encourages a desire to improve other aspects of one's life.  Check next week for more tips on walking.

Here are some tips to help you develop an efficient walking style:  Hold your head erect and keep your back straight and your abdomen flat.  Your toes should point straight ahead and your arms should swing loosely at your sides.  Land on the heel of your foot and roll forward to drive off the ball of your foot.  Walking only on the ball of your foot, or in a flat-footed style, may cause fatigue and soreness.  Check next week for more tips on walking.

Continuing with tips to help you develop an efficient walking style:  Take long, easy strides, but don't strain for distance.  When walking up or down hills, or at a very rapid pace, lean forward slightly.  Also, breathe deeply (with mouth open, if that is more comfortable).  Check next week for more tips on walking.

What makes a walk a workout?  It is largely a matter of pace and distance.  When you're walking for exercise, you don't saunter, stroll, or shuffle.  Instead you move out at a steady pace that is brisk enough to make your heart beat faster and cause you to breathe more deeply.  Check next week for more tips on walking.

What should you wear when walking?  A good pair of shoes is the only "special equipment" required by the walker.  Any shoes that are comfortable, provide good support, and don't cause blisters or calluses will do...check next week and I'll give some suggestions to help you make your selection.

Continuing with what to wear when walking...Good running shoes (the training models with heavy soles) are good walking shoes, as are some of the lighter trail and hiking boots and casual shoes with heavy rubber or crepe rubber soles.  Check next week for more tips on what to wear when walking.

Continuing with what to wear when walking...Whatever kind of shoe you select, it should have arch supports and it should elevate the heel one-half to three-quarters of an inch above the sole of the foot.  Check next week for more tips on what to wear when walking.

Continuing with what to wear when walking...Choose a shoe with uppers made of materials that "breathe," such as leather or nylon mesh.  Weather will dictate the rest of your attire...I'll discuss weather and walking next week.

Continuing with weather and walking...As a general rule, you will want to wear lighter clothing than temperatures seem to indicate.  Walking generates lots of body heat, negating the need for heavy clothing.  Check next week for more on weather and walking.

Continuing with weather and walking...In cold weather, it is better to wear several layers of light clothing than one or two heavy layers.  The extra layers help trap heat, and they are easy to shed if you get too warm.  A wool watch cap or ski cap will also help trap body heat and provide protection for the head in very cold temperatures.  Check next week for more tips on walking.

Walking is good exercise for the legs, heart, and lungs, but it is not a complete exercise program.  Persons who limit themselves to walking tend to become stiff and inflexible, with short, tight muscles in the back and backs of the legs.  Check next week for more tips on walking.

People who limit themselves to walking only may also lack muscle tone and strength in the trunk and upper body.  These conditions can lead to poor posture and chronic lower-back pain.  Next week I'll give examples of exercises that are designed to increase flexibility and strength and to serve as a "warm-up" for walking.

In the next few weeks I will give examples of exercises you should do before walking: Stretcher - Stand facing a wall arms' length away.  Lean forward and place palms of hands flat against wall, slightly below shoulder height.  Keep back straight, heels firmly on floor, and slowly bend elbows until forehead touches wall.  Tuck hips toward wall and hold position for 20 seconds.  Repeat exercise with knees slightly flexed.

Continuing with exercises you should do before walking: Reach and Bend - Stand erect with feet shoulder-width apart and arms extended over head.  Reach as high as possible while keeping heels on floor and hold for 10 counts.  Flex knees slightly and bend slowly at waist, touching floor between feet with fingers.  Hold for 10 counts (if you can't touch the floor, try to touch the tops of your shoes).  Repeat entire sequence 2 to 5 times.

Continuing with exercises you should do before walking: Knee Pull - Lie flat on your back with legs extended and arms at sides.  Lock arms around legs just below knees and pull knees to chest, raising buttocks slightly off floor.  Hold for 10 to 15 counts.  (If you have knee problems, you may find it easier to lock arms behind knees.)  Repeat exercise 3 to 5 times.

Continuing with exercises you should do before walking: Sit-up - there are several versions of sit-ups, I will list the easiest to the most difficult in the next several weeks.  When you are able to do 10 repetitions of the exercise without great difficulty, move on to the next one.  Lie flat on back with arms at sides, palms down, and knees slightly bent.  Bring head forward until you can see past feet, hold for three counts, then lower to start position.  Repeat exercise 3 to 10 times.

Continuing with the different versions of Sit-ups - Lie flat on back with arms at sides, palms down, and knees slightly bent.  Roll forward until upper body is at 45-degree angle to floor, then return to starting position.  Repeat exercise 3 to 10 times.  Remember...when you can comfortably do 10 repetitions, move on to the next version.

Continuing with the different versions of Sit-ups - Lie flat on back with arms at sides, palms down, and knees slightly bent.  Roll forward to a sitting position, then return to starting position.  Repeat exercise 3 to 10 times.  Remember...when you can comfortably do 10 repetitions, move on to the next version.

Continuing with the different versions of Sit-ups - Lie flat on back with arms crossed on chest and knees slightly bent.  Roll forward to sitting position, then return to starting position.  Repeat exercise 3 to 10 times.  Remember...when you can comfortably do 10 repetitions, move on to the next version.

Continuing with the different versions of Sit-ups - Lie flat on back with hands laced in back of head and knees slightly bent.  Roll forward to sitting position, then return to starting position.  Repeat exercise 3 to 15 times.  Remember...when you can comfortably do 10 repetitions, move on to the next version.

Now that you have decided to begin walking for exercise, you may be shocked at how poor your condition is.  If at first you have difficulty in meeting the standards suggested here, don't be discouraged.  You can systematically build your stamina and strength back to acceptable levels.  Patience is the key to success.  Some experts say that it takes a month of reconditioning to make up for each year of physical inactivity.

No one can tell you exactly how far or how fast to walk at the start, but you can determine the proper pace and distance by experimenting.  Begin by walking for 20 minutes at least four or five times a week at a pace that feels comfortable to you.  If that proves to be too tiring, or too easy, reduce or lengthen your time accordingly.  Check next week for more tips.

After you have been walking for 20 minutes several days a week for one month, start walking 30 minutes per outing.  Eventually, your goal should be to get to the place where you can comfortably walk three miles in 45 minutes, but there is no hurry about getting there.  Check next week for more tips.

The speed at which you walk is less important than the time you devote to it, even though it is recommended that you walk as briskly as your condition permits.  It takes about 20 minutes for your body to begin realizing the "training effects" of sustained exercise.  Check next week for more tips.

The "talk test" can help you find the right pace.  You should be able to carry on a conversation while walking.  If you're too breathless to talk, you're going too fast...adjust your speed accordingly.  Check next week for more tips.

The more often you walk, the faster you will improve.  Three workouts a week are considered to be a "maintenance level" of exercise.  More frequent workouts are required for swift improvement.  But always stay within your comfort zone or level, or check with your health professional when it comes to exercising.

Listen to your body when you walk.  If you develop dizziness, pain, nausea, or any other unusual symptom, slow down or stop.  If the problem persists, see your physician before walking again.  Check next week for more tips on walking.

Don't try to compete with others when walking.  Even individuals of similar age and build vary widely in their capacity for exercise.  Your objective should be to steadily improve your own performance, not to walk farther or faster than someone else.  Check next week for more tips on walking.

The most important thing about walking is simply to set aside part of each day and walk!  No matter what your age or condition, it's a practice that can make you healthier and happier!  Check next week for more tips on walking.

In addition to the qualities it has in common with other activities, walking has several unique advantages.  Some of these are: Almost everyone can do it.  You don't have to take lessons to learn how to walk.  Probably all you need to do to become a serious walker is step up your pace and distance and walk more often.  Check next week for more unique walking advantages.

Continuing with unique walking advantages...You can do it almost anywhere.  All you have to do to find a place to walk is step outside of your door.  Almost any sidewalk, street, road, trail, park, field, or shopping mall will do.  The variety of settings available is one of the things that makes walking such a practical and pleasurable activity.  Check next week for more unique walking advantages.

Continuing with unique walking advantages...You can do it almost anytime.  Weather doesn't pose the same problems and uncertainties that it does in many sports, therefore, walking is not a seasonal activity...you can do it in extreme temperatures that would rule out other activities.  Check next week for more unique walking advantages.

Continuing with unique walking advantages...It doesn't cost anything.  You don't have to pay fees or join a private club to become a walker.  The only equipment required is a sturdy, comfortable pair of shoes.  Check next week for more tips.

Continuing with tips on walking...Some very old people and some people who are ill begin by walking for one or two minutes, resting a minute, and repeating this cycle until they begin to be fatigued.  Where you have to start isn't important, it's where you're going that counts.  Check next week for more tips.

Continuing with tips on walking...Most physicians recommend annual physical examinations for persons over 40 or 45 years of age.  Also, if you have high blood pressure or other cardiovascular problems, you should consult your physician before beginning any kind of exercise program.  Check next week for more tips.

Sunburn should be avoided because it damages the skin.  Although the discomfort is usually minor and healing often occurs in about a week, a more severe sunburn may require medical attention.  Check next week for more tips on sunburn.

Symptoms of sunburn are well known: skin becomes red, painful, and abnormally warm after sun exposure.  You should consult a physician if the following symptoms are present: fever; fluid-filled blisters; or severe pain.  Check next week for tips on treating sunburn.

Continuing with sunburn tips... remember to avoid repeated sun exposure; apply cold compresses or immerse the sunburned area in cool water; apply moisturizing lotion to affected areas...do not use salve, butter, or ointment; and do not break blisters.  Check next week for more tips.

Heat stroke occurs when the body is unable to regulate its temperature.  The body's temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down.  Check next week for more tips on heat stroke.

Continuing with heat stroke...the body temperature may rise to 106 Degrees F or higher within 10 to 15 minutes.  Heat stroke can cause death or permanent disability if emergency treatment is not provided.  Check next week for more tips.

Continuing with heat stroke... recognizing heat stroke warning signs vary, but may include the following: an extremely high body temperature (above 103 degrees F, orally); red, hot, and dry skin (no sweating); rapid, strong pulse; throbbing headache; dizziness; nausea; confusion; unconsciousness.  Check next week for tips on what to do for the above signs.

Continuing with what to do for heat stroke...call for immediate medical assistance while you begin cooling the victim.  Do the following: get the victim to a shady area; cool the victim rapidly using whatever methods you can, i.e., immerse the victim in a tub of cool water; place the person in a cool shower; spray the victim with cool water from a garden hose; sponge the person with cool water; or if the humidity is low, wrap the victim in a cool, wet sheet and fan him or her vigorously.  Check next week for more heat stroke tips.

Continuing with what to do for heat stroke...Monitor body temperature, and continue cooling efforts until the body temperature drops to 101-102 degrees F; If emergency medical personnel are delayed, call the hospital emergency room for further instructions; Do not give the victim alcohol to drink; Get medical assistance as soon as possible.  Check next week for more heat stroke tips.

Continuing with what to do for heat stroke...Sometimes a victim's muscles will begin to twitch uncontrollably as a result of heat stroke.  If this happens, keep the victim from injuring himself, but do not place any object in the mouth and do not give fluids.  Check next week for more heat stroke tips.

Continuing with what to do for heat stroke...If there is vomiting, make sure the victim's airway remains open by turning the victim on his or her side.  If you should encounter any of the signs previously described in the past few weeks, you may be dealing with a life-threatening emergency.  Call for immediate medical assistance.  Check next week for more tips.

Studies show that Americans are getting fatter.  We are putting on pounds at an alarming rate.  We're sacrificing our health for super-size portions, large drinks, and two-for-one value meals, obesity researchers say.  It's time to make a change in the way we eat!  Check next week for more tips on this subject.

More than 60 percent of U.S. adults are either overweight or obese, according to the Centers for Disease Control and Prevention (CDC).  While the number of overweight people has been slowly climbing since the 1980s, the number of obese adults has nearly doubled since then.  Something to think about, especially the next time you say "super size" me!

Excess weight and physical inactivity account for more than 300,000 premature deaths each year in the United States, second only to deaths related to smoking, says the CDC.  Start the New Year right...get physical and shed those extra pounds!  Check next week for more tips on this important subject.

People who are overweight or obese are more likely to develop heart disease, stroke, high blood pressure, diabetes, gallbladder disease, and joint pain caused by excess uric acid (gout), says the CDC.  Again, you should do all possible to maintain a healthy diet and you should also add some form of exercise to your weekly routine.  Check next week for more tips.

Excess weight can also cause interrupted breathing during sleep (sleep apnea) and wearing away of the joints (osteo- arthritis)...more reasons to check your eating habits!  Check next week for more tips.

Overweight refers to an excess of body weight, but not necessarily body fat.  Obesity means an excessively high proportion of body fat.  Health professionals use a system, or measurement, called body mass index (BMI) to classify an adult's weight as healthy, overweight, or obese.  Check next week for more tips on this subject.

BMI describes body weight relative to height and is correlated with total body fat content in most adults.  To get your approximate BMI, multiply your weight in pounds by 703, then divide the result by your height in inches, and divide that result by your height in inches a second time.  Check next week for more tips on this subject.

A BMI from 18.5 up to 25 is considered in the healthy range, from 25 up to 30 is overweight, and 30 or higher is obese.  Generally, the higher a person's BMI, the greater the risk for health problems, according to the National Heart, Lung and Blood Institute (NHLBI).  Check next week for exceptions to these findings.

Exceptions from last week's tip, for example, very muscular people, like body builders, may have a BMI greater than 25 or even 30, but this reflects increased muscle rather than fat.  It is excess body fat that leads to the health problems such as type 2 diabetes, high blood pressure, and high cholesterol, according to the Food and Drug Administration.  Check next week for more tips on this subject.

In addition to a high BMI, having excess abdominal body fat is a health risk.  Men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems.  Check next week for more tips on this subject.

Obesity, once thought by many to be a moral failing, is now often classified as a disease.  Although experts may have different theories on how and why people become overweight, they generally agree that the key to losing weight is a simple message:  Eat less and move more!  Your body needs to burn more calories than you take in.  Check next week for more tips.

People who are successful at losing weight and keeping it off usually eat a low-fat, high-carbohydrate diet, they monitor themselves by weighing in frequently, they are physically active, and they eat breakfast.  I'll give tips next week on why it's important to eat breakfast while trying to lose weight.

Eating breakfast every day is contrary to the typical pattern for the average overweight person who is trying  to diet.  Eating little or no breakfast and a light lunch, increases your appetite and causes you to consume most of your calories late in the day, which is obviously not good for weight loss. Check next week for more tips.

Those most successful in losing weight report eating a low-calorie, low-fat diet, with about 24 percent of calories from fat.  (The Dietary Guidelines for Americans recommend no more than 30 percent of daily calories from fat.)  They also exercise for about an hour or more a day, expending about 2,800 calories per week on a variety of activities.  Check next week for more tips.

Losing weight for some is easy...maintaining it is much harder.  The first step to weight loss is setting a realistic goal.  By using a BMI (body mass index) chart and consulting with your healthcare provider, you can determine what is a healthy weight for you.  Check next week for more tips.

Studies show that you can improve your health with just a small amount of weight loss.  Physical activity in combination with reduced calorie intake can lead to 5 to 10 percent weight loss necessary to achieve remission of obesity-associated complications.  Check next week for more tips.

To reach your weight loss goal safely, plan to lose weight gradually.  A weight loss of one-half to 2 pounds a week is usually safe, according to dietary guidelines.  This can be achieved by decreasing the calories eaten or increasing the calories used by 250 to 1,000 calories per day, depending on current calorie intake.  Check next week for more tips.

If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, a doctor should evaluate you before you begin a weight-loss program...a doctor's supervision can be helpful in your success.  Check next week for more tips.

Dieting may conjure up visions of eating little but lettuce and sprouts - but you can enjoy all foods as part of a healthy diet as long as you don't overdo it on fat (especially saturated fat), protein, sugars, and alcohol.  Check next week for more tips.

To be successful at losing weight, you need to change your lifestyle--not just go on a diet.  You must limit portion sizes, especially of foods high in calories, such as cookies, cakes, and other sweets; french-fries; and fats, oils and spreads.  Check next week for more tips.

Reducing dietary fat alone, without reducing calories, will not produce weight loss, according to the NHLBI's (National Heart, Lung, and Blood Institute) guidelines on treating overweight and obesity in adults.  Check next week for more tips.

You should choose a healthful assortment of foods that includes vegetables, fruits, grains (especially whole grains), fat-free milk, and fish, lean meat, poultry, or beans.  The high fiber content of many of these foods may help you to feel full with fewer calories.  Check next week for more tips.

All calorie sources are not created equal.  Carbohydrates and protein have about 4 calories per gram, but fat has more than twice that amount (9 calories per gram).  Just as for the general population, weight-conscious consumers should aim for a daily fat intake of no more than 30 percent of total calories.  Check next week for more tips.

Keep your intake of saturated fat at less than 30 percent of calories.  Saturated fats increase the risk for heart disease by raising blood cholesterol.  Check next week for examples of foods high in saturated fat.

Continuing from last week, foods high in saturated fats include high-fat dairy products (like cheese, whole milk, cream, butter, and regular ice cream), fatty fresh and processed meats, the skin and fat of poultry, lard, palm oil, and coconut oil. Check next week for more tips.

If you drink alcoholic beverages, do so in moderation.  Alcoholic beverages supply calories but few nutrients.  A 12-ounce regular beer contains about 150 calories, a 5-ounce glass of wine about 100 calories, and 1.5 ounces of 80-proof distilled spirits about 100 calories.  Check next week for more tips.

Limit your use of beverages and foods that are high in added sugars - those added to foods in processing or preparation, not the naturally occurring sugars in foods such as fruit or milk.  Foods containing added sugars provide calories, but may have few vitamins and minerals.  Check next week for more tips.

Continuing from last week regarding limiting use of foods with added sugars, in the United States, the major sources of foods with added sugars include non-diet soft drinks, sweets and candies, cakes and cookies, and fruit drinks and fruitades.  Check next week for more tips.

Under regulations from the FDA and the USDA, the food label, found on almost all processed foods, offers more complete, useful and accurate nutrition information than ever before.  Even when restricting calories and portions, you can use the part of the food label called the Nutrition Facts panel to make sure you get all the essential nutrients for good health.  Check next week for more tips.

You'll find the serving size and the number of servings per package listed at the top of the Nutrition Facts panel.  The serving size affects all the nutrient amounts listed on the panel.  For example, if there is one cup in a serving and the package contains two servings, you need to double the calories and other nutrient numbers if you eat the whole package.  Check next week for more tips.

If you zero in on the "amount per serving" section of the Nutrition Facts panel, you can tell at a glance how many calories a serving has and whether a food is high in total fat, saturated fat, cholesterol, and sodium.  These are items you should think about limiting in your diet.  Check next week for more tips.

The Nutrition Facts panel also shows how much dietary fiber, vitamin A, vitamin C, calcium, and iron are contained in a serving.  These are nutrients you need for good health.  Check next week for more tips.

Also listed on the Nutrition Facts panel are the amounts of carbohydrates, protein, and sugars contained in a serving.  Use the panel to compare the amount of total sugars among similar products, and try to choose ones lower in sugars.  Check next week for more tips.

In addition to listing some nutrients by weight, the Nutrition Facts panel also gives this information as a Percent Daily Value (%DV).  The %DV shows how a serving of a food fits in with recommendations for a healthful diet and allows consumers to make comparisons between similar products.  Check next week for more tips.

You don't need to know the precise definition of "low" or "reduced", just look at the Percent Daily Value and see which is higher or lower in the nutrient you are interested in.  Foods with 5 percent or less of the Daily Value are considered low in a nutrient, while those with 20 percent or more are high in the nutrient.  Check next week for more tips.

The Percent Daily Values are based on a 2,000-calorie daily diet.  But even if you eat less than 2,000 calories, the Percent Daily Value can be used to determine whether a food is high or low in a particular nutrient.  Check next week for more tips.

While restricting calories is important for weight loss, most people have no idea how many calories they consume every day--especially if they eat out.  The % DV gives you a frame of reference and can be used to make dietary trade-offs; i.e., if you eat a favorite food that's high in fat at one meal, balance it with low-fat foods at other times of the day.  Check next week for more tips.

When choosing foods that are labeled "fat-free" and "low-fat", it doesn't mean "calorie-free".  To make food tastier, sometimes extra sugars are added, which adds calories.  So dieters should always check the Nutrition Facts panel to get complete information.  Check next week for more tips.

Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss.  Most adults should get at least 30 minutes and children should get 60 minutes of moderate physical activity on most, and preferably all, days of the week.  Check next week for more tips.

In addition to helping to control weight, physical activity decreases the risk of dying from coronary heart disease, and reduces the risk of developing diabetes, hypertension, and colon cancer.  Check next week for more tips.

Researchers have also found that daily physical activity may help a person lose weight by partially lessening the slow-down in metabolism that occurs during weight loss.  Check next week for more tips.

Exercise does not have to be strenuous to be beneficial.  Some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session.  Check next week for more tips.

To lose weight and to maintain a healthy weight after weight loss, many adults will likely need to do more than 30 minutes of moderate physical activity daily...and as always, check with your physician before starting any exercise program.  Check next week for more tips.

For obese people who have difficulty losing weight through diet and exercise alone, there are a number of FDA-approved prescription drugs that may help.  On average, individuals who use weight-loss drugs lose about 5 to 10 percent of their original weight, though some will lose less and some more, says the FDA.  Check next week for more tips.

Continuing from last week, all of the prescription weight-loss drugs work by suppressing the appetite, except for Xenical (orlistat).  Approved by the FDA in 1999, Xenical is the first in a new class of anti-obesity drugs known as lipase inhibitors.  Lipase is the enzyme that breaks down dietary fat for use by the body.  Check next week for tips on this subject.

Continuing from last week, Xenical interferes with lipase function, decreasing dietary fat absorption by 30 percent.  Because the undigested fats are not absorbed, fewer calories are available to the body.  This may help in controlling weight.  Check next week for more tips on this subject.

Continuing from last week, Xenical has been known to have side effects, they are: cramping, diarrhea, flatulence, intestinal discomfort, and leakage of oily stool.  I prefer the natural way to lose weight...diet and exercise!  Check next week for more tips.

Some anti-obesity prescription drugs are "speed"-like drugs that should not be used by people with heart disease, high blood pressure, an overactive thyroid gland, or glaucoma.  These drugs are approved only for short-term use, such as a few weeks.  Check next week for more tips on this subject.

Continuing from last week...anti-obesity prescription drugs generally don't cause weight loss beyond several weeks, and they have significant potential for physical dependence or addiction.  Check next week for more tips.

Continuing from last week's subject...there are no magic pills for obesity.  The best effect you are going to get is with a concerted long-term regimen of diet and exercise.  If you choose to take a drug along with this effort, it may provide additional help.  Check next week for more tips.

Prescription weight-loss drugs are approved only for those with a BMI (body mass index) of 30 and above, or 27 and above if you have other risk factors, such as high blood pressure or diabetes.  You should contact a doctor before using any kind of drug, including a weight-loss drug.  Check next week for more tips.

Until September 1997, two drugs, fenfluramine (Pondimin and others) and dexfenfluramine (Redux), were available for treating obesity.  But at the FDA's request, the manufacturers of these drugs voluntarily withdrew them from the market after newer findings suggested that they were the likely cause of heart valve problems.  Check next week for more tips.

Over-the-counter weight-control drugs contain an active ingredient phenylpropanolamine, which is also used as a nasal decongestant.  The FDA asked drug manufacturers to discontinue marketing products containing this ingredient, based on evidence linking the substance to an increased risk of hemorrhagic stroke (bleeding in the brain).  Check next week for more tips.

Many weight-loss products claim to be "natural" or "herbal", but this does not necessarily mean that they are safe.  These ingredients may interact with drugs or may be dangerous for people with certain medical conditions.  If you are unsure about a product's claims or the safety of any weight-loss product, check with your doctor before using it.  Check next week for more tips.

The cabbage soup diet, the low-carbohydrate and high-protein diet, and other so-called "fad" diets are fundamentally different from federal nutrition dietary guidelines and are not recommended for losing weight...it is advisable to avoid them totally.  Check next week for more tips.

Continuing from last week...fad diets usually overemphasize one particular food or type of food, contradicting the guidelines for good nutrition, which recommend eating a variety of foods.  These diets may work at first because they cut calories, but they rarely have a permanent effect.  Check next week for more tips.

Continuing from last week...a high-protein diet is one fad diet that has remained popular over the years.  High-protein items may also be high in fat.  High-fat diets can raise blood cholesterol levels, which increase a person's risk for heart disease and certain cancers.  Check next week for more tips.

Continuing from last week... high-protein diets force the kidneys to try to get rid of the excess waste products of protein and fat, called ketones.  A buildup of ketones in the blood (called ketosis) can cause the body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones.  Check next week for more tips.

Continuing from last week...ketosis can be especially risky for people with diabetes because it can speed the progression of diabetic renal disease.  Check next week for more tips.

It's important for the public to understand that no scientific evidence supports the claim that high-protein diets enable people to maintain their initial weight loss.  In general, quick weight loss diets don't work for most people...something to think about.  Check next week for more tips.

When eating out, choose foods that are steamed, broiled, baked, roasted, poached or stir-fried.  Also, share food...such as a main dish or dessert with your dining partner.  Check next week for more tips.

Continuing from last week's tips regarding eating out...take part of the food home with you and refrigerate immediately.  You may want to ask for a take-home container when the meal arrives.  Spoon half the meal into it, so you're more likely to eat only what's left on your plate.  Check next week for more tips.

Continuing from last week's tips regarding eating out...Request your meal to be served without gravy, sauces, butter or margarine; and ask for salad dressing on the side, using only small amounts of full-fat dressings.  Check next week for more tips.

With summer upon us, heat rash can be a problem.  Heat rash is a skin irritation caused by excessive sweating during hot, humid weather.  It can occur at any age, but is most common in young children.  Check next week for tips on recognizing heat rash.

Continuing from last week, Recognizing Heat Rash...heat rash looks like a red cluster of pimples or small blisters.  It is more likely to occur on the neck and upper chest, in the groin, under the breasts, and in elbow creases.  Check next week for tips on what to do for heat rash.

Continuing from last week's tip...What to do for Heat Rash... The best treatment for heat rash is to provide a cooler, less humid environment.  Keep the affected area dry.  Dusting powder may be used to increase comfort, but avoid using ointments or creams - they keep the skin warm and moist and may make the condition worse.  Check next week for more tips.

Let's talk about heat cramps... heat cramps usually affect people who sweat a lot during strenuous activity.  This sweating depletes the body's salt and moisture.  The low salt level in the muscles causes painful cramps.  Heat cramps may also be a symptom of heat exhaustion.  Check next week for tips on recognizing heat cramps.

Continuing from last week regarding recognizing heat cramps...Heat cramps are muscle pains or spasms, usually in the abdomen, arms, or legs, that may occur in association with strenuous activity.  If you have heart problems or are on a low-sodium diet, get medical attention for heat cramps.  Check next week for more tips.

People have heat-related illness when their bodies are unable to compensate and properly cool themselves.  In such cases, the body temperature rises rapidly.  Very high body temperatures may damage the brain or other vital organs.  Check next week for more tips.

Heat and cold can be directly or indirectly responsible for some illnesses and can contribute to exacerbations of pre-existing medical problems.  In addition to the actual temperature, environmental factors such as humidity and wind velocity can contribute to loss of ability to adequately regulate one's body temperature.  Check next week for more tips.

Sweating is the normal physiologic mechanism for the dissipation of excess body heat.  When the humidity is high, sweat will not evaporate as quickly, preventing the body from releasing heat rapidly.  Check next week for tips on those who are at greatest risk for heat-related illness.

Those at greatest risk for heat-related illness include infants and young children, people over 65 years of age, people who are overweight, people with existing cardiac disease, and people who are taking certain medications.  However, healthy individuals of any age can also be affected if they participate in strenuous physical activities while in hot conditions.  Check next week for more tips.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids.  Symptoms include headache, fatigue, nausea, a rapid pulse, and heavy sweating.  Check next week for more tips.

Heatstroke is the most serious heat-related illness.  It occurs when the ability to control body temperature is overcome: core temperature rises, and the ability to sweat and therefore cool down, is lost.  Body temperatures can rise to 106 degrees F or higher within 10-15 minutes.  Check next week for more tips.

Heatstroke can cause death or permanent disability if emergency treatment is not provided.  Symptoms include an extremely high body temperature (above 103 degrees F); red, hot, and dry skin (no sweating); a rapid, strong pulse; headache; dizziness; and nausea.  Check next week for more tips.

Travelers should be made aware that acclimatization may take days.  Travelers in hot climates should increase their fluid intake, particularly during vigorous exercise.  To avoid dehydration, travelers should be advised not to wait until they are thirsty to drink.  Check next week for tips on when, and more importantly, what to drink.

During heavy exertion in a hot environment, the goal should be to drink two to four glasses (16-32 ounces) of cool fluids each hour; liquids that contain alcohol or large amounts of sugar should be avoided, as they can exacerbate dehydration.  A sports beverage can replace the salt and minerals lost in sweat, although in most circumstances plain water will suffice.  Check next week for more tips.

Travelers in very hot climates should consider limiting activities to morning and evening hours (when it is often cooler) and resting as often as needed.  Protection can be increased by wearing a hat and by making sure to use sunscreen, even on cloudy days.  Check next week for more tips.

Although fans may increase personal comfort, if temperatures are extremely high, the movement of hot air may actually increase health risks.  During the warmer hours, it is preferable to seek activities in air-conditioned facilities.  Check next week for more tips.

Persons with symptoms suggestive of heat exhaustion should rest, drink cool non-alcoholic beverages, and try to lower their body temperature with a cool shower, bath, or swim.  Check next week for more tips on this subject.

If heat exhaustion symptoms do not start to resolve within an hour, or if they progress to those of heatstroke, attempts to lower the body temperature should be continued and medical attention should be sought immediately.  Check next week for more tips.

Weight Watchers has 10 great ways to kick-start weight loss...I will list them in the next 10 weeks:  Number 1)  Veg Out.  Fill up on foods that give you the most bang for the least amount of calories, i.e., asparagus, cauliflower, broccoli, carrots, peas, corn, mushrooms, etc.  Check next week for Weight Watchers tip number 2.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 2... Reduce your portion sizes!  You can use smaller plates to make your servings appear larger.  Check next week for Weight Watchers tip number 3.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 3... Get active!  Go outside...walk, bike, garden...just get moving!  Check next week for Weight Watchers tip number 4.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 4...Herb it up!  Stock up your spice rack.  Herbs and spices add fantastic flavor to foods without adding fat or calories!  Check next week for Weight Watchers tip number 5.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 5...Add variety to your diet!  With fruits and vegetables becoming more and more plentiful, take the opportunity to try something new and delicious for a nutritional boost.  Check next week for Weight Watchers tip number 6.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 6...Eat fresh fruit for dessert!  Need something sweet that's low in calories and has a good source of vitamins...try a fruit parfait with low-fat yogurt or sherbet topped with berries...that should curb your appetite!  Check next week for Weight Watchers tip number 7.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 7... Bring lunch to work!  Packing lunch helps you control portion sizes, make healthier choices, and is less expensive than eating lunch out.  Check next week for Weight Watchers tip number 8.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 8... Drink water!  Water helps to quench thirst and may curb the urge to snack.  Check next week for Weight Watchers tip number 9.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 9... Brush your teeth after every meal and snack!  This will be a signal to your mouth - that it's time to stop eating!  Check next week for Weight Watchers final tip number 10.

Continuing with Weight Watchers 10 ways to kick-start weight loss...tip number 10... Keep healthy snacks in reach!  By keeping healthy snacks close by, you won't be tempted to just grab any and everything if you get hungry.  Check next week for more tips.

Excessive cold affects persons who are inadequately dressed or who remain outside for extended periods of time in cold climates.  Cold particularly affects two groups of people: the elderly, because they have slower metabolisms, and the young, because infants and children lose body heat more easily than do adults and are unable to generate sufficient body heat by shivering.  Check next week for more tips.

Hypothermia usually occurs at very cold temperatures, but can occur at cool temperatures if a person becomes chilled from rain, sweat, or submersion in cold water, or if exposure occurs during cold, windy conditions.  The warning signs of hypothermia include shivering, confusion, memory loss, drowsiness, exhaustion, fumbling hands, and slurred speech.  If the body temperature of someone with these signs is less than 95 degrees F, medical attention should be sought immediately.  Check next week for more tips.

Frostbite occurs under very cold conditions when tissues actually freeze, meaning that ice crystals form within the cells, causing them to rupture.  Frostbitten skin appears white or grayish-yellow and becomes unusually firm or waxy and numb.  Frostbite most often affects the nose, ears, cheeks, chin, fingers, and toes.  Check next week for more tips.

To prevent hypothermia and frostbite, travelers should dress warmly in layers with a hat, scarf, mittens, sweater, and coat.  The outer layer of clothing should be tightly woven and preferably wind and water resistant, to reduce body-heat loss caused by wind.  Check next week for more tips on preventing hypothermia.

Continuing with hypothermia prevention...Wool, silk, or polypropylene inner layers of clothing will retain more body heat than cotton.  Excess perspiration will increase heat loss, so extra layers of clothing can be removed if they become unnecessary.  Check next week for more tips on hypothermia prevention.

Continuing with hypothermia prevention...Travelers should also wear waterproof shoes to avoid wet, cold feet.  In cold conditions, drinking warm beverages and avoiding alcohol will also help maintain an appropriate body temperature.  Check next week for more tips on treatment of cold-related conditions.

First-aid treatment for the previous weeks' cold-related conditions includes getting the person warm.  Persons with symptoms suggestive of hypothermia or frostbite should seek emergency medical attention immediately.  Check next week for more tips.

Let's talk about dry skin.  Dry skin has a low level of sebum and can be prone to sensitivity.  The skin has a parched look caused by its inability to retain moisture.  It usually feels "tight" and uncomfortable after washing unless some type of moisturizer or skin cream is applied.  Check next week for more discussion on dry skin.

Continuing with dry skin... Chapping and cracking are signs of extremely dry, dehydrated skin.  Dryness is exacerbated by wind, extremes of temperatures and air-conditioning, all of which cause the skin to flake, chap, and feel tight.  Check next week for more on the subject of dry skin.

Continuing with dry skin...This type of skin is tightly drawn over bones.  It looks dull, especially on the cheeks and around the eyes.  There may be tiny expression lines on these spots and at the corners of the mouth.  Check next week for more on the causes of dry skin.

Some of the causes of dry skin are when the oil glands do not supply enough lubrication to the skin.  As a result, the skin becomes dehydrated.  Also, when the skin gets exposed to the elements, especially in winter, the skin can become dry.  (Moisturizers are essential during this time).  Check next week for more causes of dry skin.

Dry skin could be due to a genetic condition; Poor diet, nutritional deficiencies, especially deficiencies of vitamins A and B, can also contribute to dry skin.  Check next week for more causes of dry skin.

Dry skin could be contributed to environmental factors such as exposure to sun, wind, cold, chemicals, or cosmetics, or excessive bathing with harsh soaps.  Check next week for more causes of dry skin.

Dry skin can also be caused by conditions such as dermatitis, eczema, psoriasis, or seborrhea.  There are other conditions such as an under-active thyroid, diabetes, or the use of certain drugs such as diuretics, antispasmodics, and antihistamines that can contribute to dry skin.  Check next week for ways to care for dry skin.

How to care for Dry Skin...Avoid the use of tap water when cleansing dry skin.  The deposits are too drying on the skin.  And never, ever use hot water.  Don't use a wash cloth, a rough texture can irritate the skin.  Check next week for more tips.

Continuing with how to care for Dry Skin...In the morning apply a spray of mineral water on your skin (you can find a spray bottle at any local drug store or dollar store)...then lightly pat your skin dry.  Each misting replenishes, re-hydrates, and soothes all skin types.  Check next week for more tips.

Continuing with how to care for Dry Skin...Dry skin needs plenty of thorough but gentle cleansing, regular stimulation with massage and generous quantities of oil and moisture.  It also needs extra careful protection from the weather.  Check next week for more tips.

Continuing with how to care for Dry Skin...Washing dry skin with soap and water not only removes grime, but also the natural oils protecting the skin.  A moisturizer increases the water content of the outer layers of the skin and gives it a soft, moist look.  Check next week for more tips.

Continuing with how to care for Dry Skin...Use nondetergent, neutral-pH products to cleanse your skin.  Avoid using any commercial soap...and always touch your face gently.  Double-cleanse with a cream, leaving a light, thin trace of it on the skin after the second cleansing.  Check next week for more tips.

Continuing with how to care for Dry Skin...Follow a bath or shower with a mild application of baby oil.  Massage your face with nourishing cream every night before retiring.  Be generous with the cream in the areas surrounding the eyes where tiny lines and crows feet are born.  Check next week for more tips.

Continuing with how to care for Dry Skin...Avoid coming in contact with highly alkaline soaps and detergents like washing sodas and powders which contain highly alkaline and drying ingredients.  Check next week for more tips.

Continuing with how to care for Dry Skin...Dry skin sufferers usually need moisturizers that are high in oil-content - one that can be quickly absorbed into the skin.  Therefore, the moisturizers in use should be able to penetrate the skin deeply, to help restore the skin's natural moisture balance.  Check next week for more tips.

Continuing with how to care for Dry Skin...Moisturizers not only increases the water content of the outer layers of the skin, but also protects the skin against the drying influences of the environment's ever-changing weathering effects (e.g., cold, heat, and wind).  Check next week for more tips.

Continuing with how to care for Dry Skin...While no moisturizer can claim to be the best there is, as everybody's skin type and reaction to skin care products are different, all moisturizers aim to provide the same thing, and that is, to bring more water content to your skin, making it more supple and hydrated.  Check next week for more tips.

Continuing with how to care for Dry Skin...For mild cases, what you can do is, after finishing cleansing your dry skin, moisturize with a light, preservative-free, all-purpose, water-based moisturizer.  Check next week for more tips.

Continuing with how to care for Dry Skin...For extremely dry skin cases, I would suggest you try petroleum jelly or an oil-based lotion with 20 percent urea.  Also, find a moisturizer that is hypoallergenic (meaning that most people who uses this product will not have an allergic reaction to it).  Check next week for more tips.

Continuing with how to care for Dry Skin...The best moisturizers for very dry skin include glycerin, dimethicone and hyaluronic acid in its base.  Check next week for more tips.

The ultimate piece of belly-flab-busting equipment is a $30 stability ball.  When researchers at California State University, in Sacramento, hooked up electrodes to the midsections of 18 people, they found that ball moves recruited twice the number of muscle fibers as traditional crunches or yoga/Pilates-inspired workouts.  Check next week for more tips.

To amp up results from using the stability ball, combine ball exercises with high-energy cardio and simple calorie-cutting tips...in two weeks you could lose up to an inch from your waist, and in 4 weeks you could shed up to 8 pounds or more.  Check next week for more tips.

How to purchase a stability ball:  Most people need a 22-inch (or 55 cm) ball.  If you're under 5-foot-1, choose an 18-inch (or 45 cm) one, or a 26-inch (or 65 cm) ball if 5-foot-8 or taller.  They're available in sporting goods stores (about $30) or online.  The Gymnic Plus (performbetter.com) is my preference because it's made with burst-resistant, latex-free vinyl, and if punctured, it will deflate slowly.  Check next week for more tips.

Working out with the stability ball:  Belly workout...Reverse Crunch:  Lie face up with calves resting on ball with arms at your side; Press legs into ball, squeezing it between calves and thighs; Contract abs and lift hips 3 to 6 inches off floor and pull knees toward chest; Hold for 1 second, then lower...Do 12 to 15 reps.  Check next week for more tips.

To make last week's belly workout easier, contract abs and just lift ball off the floor, keeping your hips down; To make last week's belly workout harder, keeping neck in line with spine, lift head and shoulders off floor as you raise hips...hold, then lower both upper body and hips.  Check next week for more tips.

Continue working out with the stability ball:  Rock and Roll...Start on knees, with legs about hip-width apart.  Place fists on ball in front of you.  Keeping body in line from head to knees and abs tight, lean forward and roll onto forearms.  Hold for 1 second, then roll back to start.  Do 12 to 15 reps.  Check next week for more tips.

To make last week's rock and roll workout easier, bend hips instead of keeping body in a straight line as you roll onto forearms, or keep body in line and roll only partway onto forearms; To make last week's rock and roll workout harder, once you're balancing on forearms, straighten legs and press balls of feet into floor to form a straight line from head to heals; Hold for 15 to 30 seconds and repeat.  Check next week for more tips.

Continue working out with the stability ball:  Ball Curl...Sit on ball, walk feet forward, and roll torso down until bottom of butt is just off ball and middle and lower back are on ball, feet together.  Place hands behind your head.  Lean back, pressing upper back into ball, then exhale, contract abs, and curl forward until upper back lifts off ball.  Do 12 to 15 reps.  Check next week for more tips.

To make last week's ball curl workout easier, place feet wider than hip-width apart for more stability, and cross arms over chest; To make last week's ball curl workout harder, straighten one leg so it's parallel to the floor and you're balancing on one foot.  Do half the repetitions, then switch legs to finish.  Check next week for more tips.

Continue working out with the stability ball:  Skier...Lie over ball on all fours.  Walk hands forward so ball rolls under thighs, legs together, abs tight, and body in line from head to toes.  Bend knees and pull them and ball (it will roll to shins) toward right shoulder.  Hold for 1 second, then roll back out and repeat to left side.  Do 12 to 15 reps.  Check next week for more tips.

To make last week's skier workout easier, hold start position - body in line from head to toes, abs contracted - for 15 to 30 second.  Repeat one more time; To make last week's skier workout harder, start with ball under shins and let roll to tops of feet as you draw your knees in.  Do 12 to 15 reps.  Check next week for more tips.

Continue working out with the stability ball:  Pike...Start in the same position as the Skier, legs together, ball under thighs, balancing on hands, and body in line from head to toes.  Keeping legs straight, contract abs and lift hips up toward ceiling, rolling ball to shins.  Hold for 1 second, then lower.  Do 12 to 15 reps.  Check next week for more tips.

To make last week's pike workout easier, lift hips just a few inches and roll ball to about knees; To make last week's pike workout harder, start with ball under shins and roll to tops of feet and lift hips so torso is as vertical as possible, like you're doing a handstand.  Do 12 to 15 reps.  Check next week for more tips.

Before you eat, make sure that you aren't really thirsty, instead of hungry.  Drink a glass of water first.  Drink 6 to 8 glasses of water each day.  This will help flush out your body while also suppressing your appetite.  Check next week for more tips.

In preparation for losing weight, make sure you're ready for change.  Ask yourself if you're ready to lose weight.  Take a moment to assess what you'll gain by losing weight, and the sacrifices you'll need to make.  Weigh the balance to make sure you're ready to commit before you start.  Check next week for more tips.

The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you.  Sketch out a long-term goal, based on a healthy weight range.  Start with your BMI (Body Mass Index).  Calculate your current calorie needs, or weight-maintenance number, then subtract 500 or 1,000 calories each day to determine your daily calorie goal.  You'll get the most out of your goals if they are realistic, specific, and measurable.  Check next week for more tips.

The next step on your weight-loss journey is to track yourself.  Self-awareness is self-motivation; by keeping track of your behavior, you motivate yourself to change by becoming more accountable.  Create a weight tracker to stay on top of your progress and keep yourself motivated.  Check next week for more tips.

The next step on your weight-loss journey is to keep a food diary to record the foods you eat each day - this self-awareness will help you eat less.  You should also start an activity log to help you make a conscious effort to build more activity into your days.  Check next week for more tips.

The next step on your weight-loss journey is to weigh yourself properly.  Since your weight can fluctuate greatly from day to day, it's not important to weigh yourself daily (but some people find it easier to remember that way), try to do it at the same time of day, with the same amount of clothing.  Make sure your scale is calibrated (reads "0" when no one stands on it), and it is on a completely flat surface.  Check next week for more tips.

You might ask yourself if you need to write everything down that you eat.  The answer is yes, but keeping a food diary takes time, especially when you're learning the ropes.  But it really works:  studies show that people who keep food diaries tend to lose more weight and keep it off longer than those those who don't.  Check next week for more tips.

Always eat mindfully.  Healthy eating means getting a variety of foods in moderation - not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences.  Check next week for more tips.

Want an easy way to eat?  Just divide your plate into three sections: 1/2 = vegetables, 1/4 = whole grains, and 1/4 = lean protein.  Try to make most of your meals (lunch and dinner, at least), follow that pattern, and you will be eating healthier and leaner.  Check next week for more tips.

Commit to move more.  Exercise makes weight loss much easier, but more importantly, people who move more are more likely to keep the pounds off.  No matter where you're at now, you can become an "exercise person".  Check next week for more tips.

It's all good:  lifestyle exercise vs. programmed exercise.  These two types of activity help you burn calories.  While it's important to get as much as you can in both categories, focus on making room for programmed activity daily...that way it will become a habit more easily.  Check next week for more tips.

Burning calories:  Exercise is a terrific way to burn off calories, and knowing how much you're burning is an even greater motivator.  Aim to burn at least 1,000 calories a week...that's the equivalent of walking or running 10 miles.  If you're sedentary, start at 250 calories, then increase the total by 250 calories every two weeks.  Check next week for more tips.

What about strength training?  These types of exercises involve using your muscles to push or pull weight.  They help you rev up your metabolism and produce satisfying results pretty quickly.  And you don't need to be a body-builder, either!  Check next week for more tips.

Calorie Burning Rule of Thumb (not exact, but easy to remember)...Walking or running one mile is equal to 100 calories burned; Riding a bike for the same amount of time it takes you to walk one mile, burns about 100 calories.  Check next week for more tips.

Can I eat more if I exercise more?  It's motivating to know how many calories exercise burns off, but try not to think of exercise calories and food calories as trade off items.  Doing this can lead to some pretty silly bargaining, such as "If I run 3 miles, I can eat another doughnut."  Check next week for more tips.

Most of us, even dieticians, underestimate how many calories we eat.  Think of daily exercise as a way to compensate for those overlooked calories.  Check next week for more tips.

Get Support!  Losing weight is challenging--we can't expect to do it alone.  As you make your way through losing weight, you'll need to cultivate a network of friends, family, co-workers, professionals, and like-minded dieters.  So think about the support you'll need and where you'll find it.  Check next week for more tips.

Know your saboteurs.  Some people, unintentionally or otherwise, might try to derail your weight loss plans--like the spouse who buys your favorite flavor of ice cream.  Many times these so-called diet "saboteurs" really don't mean harm, but some truly might not want you to lose weight.  Check next week for more tips.

How to face saboteurs.  Don't wait to take action...talk about it.  Let your suspected saboteurs know how their actions affect you.  Chances are they're clueless.  Talk it over and work out a solution you can each live with.  But if you find your loved one isn't truly behind you, look elsewhere for support.  Check next week for more tips.

Find yourself a cheerleader.  List at least 2 or 3 people you can call on when you need (1) emotional support (encouragement when you're frustrated or tempted; companions for celebrating success); and (2) practical support (exercise buddies; healthy-food shopping companions; child-care or housekeeping help).  Check next week for more tips.

Support yourself when losing weight.  Your internal thoughts can have a huge impact on your progress.  Without the support of your most important champion--yourself--it's easy to feel demoralized and give up.  Think of how you might offer positive words of encouragement to someone else, then use the same language on yourself.  It works!  Check next week for more tips.

As you reach your weight-loss goals, you're ready for the final step: creating a long-term strategy that will help your successes stick.  You've come a long way, but know that you will have lapses...everyone does!  The key is to get back on track quickly, and move on.  Check next week for tips on how to do just that.

Learn to recognize the lapse-relapse-collapse cycle-and nip a lapse in the bud before it derails your weight-loss plans.  Try designating a "red-flag" weight - say, 3 to 5 pounds above your ideal weight goal.  If you see that weight on the scale, consider it a signal that you need to act immediately.  Check next week for more tips.

How to stop a binge?  Three questions to ask yourself: 1) Am I truly hungry?  If you're not, wait 20 minutes and ask yourself again; 2) Has it been more than 3 hours since I last ate?  (If not, it's probably emotional, not physical hunger); and 3) Can a small snack like a handful of grapes and a few peanuts, tide me over until the next meal?  (Try it, it should work).  Check next week for more tips.

Strategies to take on the road...one of the pleasure (and perils) of travel is depending on your meals being prepared by someone else, and a pretty unavoidable change in your exercise routine.  As always, it helps to plan ahead (and never be without a good pair of walking shoes).  Check the next few weeks for strategies to stay on track.

Incorporate activity into your trip.  Maybe your idea of a great vacation is lying on a beach for a week, but even that can accommodate a little movement, as long as it's fun.  The next time you plan a vacation or business trip, think about how you can work in some pleasurable activity.  Check next week for ideas of activity you might consider.

Activity tips while on vacation or business trip:  Book a walking or bike tour to introduce you to your destination - or use your vacation to try a new sport you've always wondered about, like sea kayaking!  Walk the beach each morning and/or evening, or amble downtown from your hotel, rather than taking a taxi.  Check next week for more activity tips.

Continuing with activity tips while on vacation or business trip:  Choose entertainment options that keep you moving, like playing mini golf or bowling, rather than watching a movie.  Check next week for more activity tips.

Continuing with activity tips while on vacation or business trip:  Seek out hotels that have health clubs or safe walking routes near by; Call ahead to make sure the fitness room isn't just a few ancient exercise bikes.  (Pack a jump rope just in case).  Check next week for more activity tips.

Continuing with tips while on vacation or business trip:  If your budget allows, ask for a room with a mini-fridge and/or microwave, so you can have some of your meals en suite instead of depending on restaurants or room service.  The front-desk staff can point you to the nearest grocery store.  Check next week for more tips.