If a taxing day sends you on a beeline for cookies (or ice cream or French fries), you’re in good company.

Turns out, our bodies are programmed to crave carb-heavy foods like these during times of stress. Unfortunately, they’re also designed to cling to those calories like plastic wrap–bad news for those of us trying to slim down in a stress-saturated world. What’s worse, stress overload is linked with a long list of health problems, such as insomnia, high blood pressure, depression, obesity, and coronary heart disease. Ready for some good news? You can beat biology, and our Real-Life, Healthy Life Makeover experts are here to help. No, they can’t get rid of all those nuisances that set us on edge (traffic jams, on-hold Muzak, needy coworkers, an endless to-do list, money problems); these situations are only the stressors, and whether we like it or not, they’re most likely here to stay. Instead, our experts reveal how the power to get rid of stress lies in the ways you choose to react to and deal with those stressors that would normally set you off. Keep reading to discover how to shrug off tension–and the pounds that come with it.

Just one minor stressful event drives women to eat unhealthy snacks.

В 

the science behind stress
The body’s stress-response mechanisms are complex, but visualizing the basic chain of physiological events can serve as a powerful reminder to rein in tension, says Jane Sadler, M.D., a family practice physician with Baylor Medical Center at Garland, in Texas. Follow these arrows for a quick sense of how stress can sabotage weight loss.

Jennifer Strange, 28
Housing specialist for parolees and part-time graduate student; single mom of a 2-year-old son, Traverse City, MI

“When I’m feeling tense, taking a drive or a hot shower helps calm me down.”

Legend for Chart:

B – STARTING STATS
C – CURRENT STATS

В В В В В  AВ В В В В В В В В В В В В В В В В В В В В  BВ В В В В В В В В В В В В В В В В В В  C

HEIGHT, WEIGHT:В В  5′ 10″, 211 lbsВ В В В В В В В В В В В В  201 lbs
BODY FAT:В В В В В В В В  33%В В В В В В В В В В В В В В В В В В В В В В В В В  31.2%
WAIST:В В В В В В В В В В В  43 1/4″В В В В В В В В В В В В В В В В В В В В В  35 5/8″
HIPS:В В В В В В В В В В В В  47 1/4″В В В В В В В В В В В В В В В В В В В В В  45 3/8″
BUST:В В В В В В В В В В В В  41″В В В В В В В В В В В В В В В В В В В В В В В В В  41″

THE SMALL CHANGE THAT’S PAID OFF FOR HER “I finally used the free training session that came with my gym membership to learn how to use the workout machines. Now I’m less bored and I’m targeting all my muscles.”

THE HURDLE SHE STILL FACES: creating a healthy balance between work and her personal well-being. “I put 150 percent into my work, which leaves me barely any time to exercise, prepare healthy food, or just do something for myself. Sometimes it also takes away from time with my son, Keegan.”

HOW TO JUMP OVER IT: It’s greet that Jennifer wants to give work her all, but not at the cost of her health or her son, says Talane Miedaner, founder of Lifecoach.com. To stay focused on what really matters, jot down the answers to these three questions every day:

What is most important about today? Think about the entire day. For example, is today the day Jennifer promised to go shopping for a Halloween costume with her son?
What must you get done today? These are things you must accomplish. For example, is there a report Jennifer has to finish by 5 p.m.?
What is important to accomplish? This can be big picture as well as every day. Maybe Jennifer would like to find a partner one day. Seeing her goals on paper will motivate her to create a plan that’s not entirely work-centric.
WAS: 211 pounds

NOW: 201 pounds

MID-AFTERNOON ANGST
Lunch is over, dinner’s hours away, your in-box is twice as full as it was this morning, and now your boss is breathing down your neck. Hmm, wonder if there are any Doritos left in the vending machine?

* BE PREPARED: Before eating anything, take a short walk (outside if possible) to see if you can shake off the stress. Ten to 15 minutes away from your desk won’t kill you, and waiting to eat may allow the cravings to pass. Also, ask yourself, Am I really hungry? Put a sticky note with this question on your computer. To help prevent the 4 p.m. munchies in the first place, include fiber and protein in your lunch: They stabilize blood sugar and prevent the crashes that bring on hunger. Finally, keep an emergency stash of healthy snacks in your desk drawer, such as wholegrain crackers and peanut butter, soy crisps, or small bags of almonds, and you won’t have to resort to the unhealthy picks in the vending machine.

PRE-DINNER DURESS
There’s nothing in your fridge, so you hit the grocery store to get dinner on your way home from work. The checkout line is at a standstill, and as hunger and frustration mount, you grab a candy bar from the rack. (You pay for an empty wrapper.)

* BE PREPARED: Number one rule: Never go to the supermarket hungry! Stash a box of raisins or a banana in your purse and eat it on the way. Also, try listening to your iPod while trolling the aisles. It will provide a distraction from hunger and other stressed-out shoppers, plus music is a great de-stressor. If you’re still irked by the long checkout lines, grab a magazine (REDBOOK!) to take your mind off the candy bars.

BEDTIME TENSION
The kids have been in bed for more than an hour, but Junior refuses to stay there. After tucking him in for the third time, you grab a spoon and seek a little ice cream solace. Forget the bowl–you’ll be doing tuck-in number four any second anyway.

* BE PREPARED: Promise yourself not to eat directly out of cartons or while standing (next to the open freezer door, for instance). This will help squash mindless eating. If nighttime visits to the freezer are a recurring problem, either save up for the calorie splurge over the course of the day, or buy single-serving pops or treats that mean opening a new wrapper every time you want a nibble. Jennifer stores a few mini Peppermint Patties in the freezer; the mint gets rid of her cravings.

Adrienne Schiffer, 34
Stay-at-home mom; married with two children, ages 7 and 4, Powell, OH

“If I’m overwhelmed with too much to do, I ask my husband, Tim, for help. He’s great about pitching in, and it’s a huge relief to know I can count on him. I also turn to my mother when I’m feeling stressed. She’s a great listener.”

Legend for Chart:

B – STARTING STATS
C – CURRENT STATS

В В В В В  AВ В В В В В В В В В В В В В В В  BВ В В В В В В В В В В В В В В В В В В В В В В В  C

HEIGHT, WEIGHT:В В  5′ 3″, 244 lbsВ В В В В В В В В В В В В В  195 lbs
BODY FAT:В В В В В В В В  42.6%В В В В В В В В В В В В В В В В В В В В В В В  30.6%
WAIST:В В В В В В В В В В В  47″В В В В В В В В В В В В В В В В В В В В В В В В В  38 3/4″
HIPS:В В В В В В В В В В В В  57″В В В В В В В В В В В В В В В В В В В В В В В В В  46 1/4″
BUST:В В В В В В В В В В В В  47 1/4″В В В В В В В В В В В В В В В В В В В В В  41″

THE SMALL CHANGE THAT’S PAID OFF FOR HER: “I recommitted to walking on the two days that I don’t typically work out at the gym. Those walks burn an extra 500 or more calories a week!”

THE HURDLE SHE STILL FACES: giving her workout 100 percent. “I’m going to the gym regularly, but I find that I have to talk myself into doing the full workout I planned.”

HOW TO JUMP OVER IT: Adrienne’s hurdle screams that she’s bored and unchallenged with her workouts, says RLHL fitness guru Jillian Michaels, author of Winning by Losing. The easiest way to mix things up is by trying new exercise classes, like belly dancing (which Adrienne enjoyed last month), boxing, cycling, or boot camp. Group exercise classes are fun, social, and usually it’s too embarrassing to walk out in the middle of them, so you won’t quit early!

WAS: 244 pounds

NOW: 195 pounds

Jennifer’s, Adrienne’s and Julie’s top stress triggers and how anyone can overcome them

RLHL psychology expert Dan Baker, Ph.D., founding director of the Life Enhancement Program at Canyon Ranch Spa in Tucson, AZ, shares his advice on reframing stressful situations in order to take them in stride.

Legend for Chart:

B – BAKER WEIGHS IN

A

В В  B

money

jennifer
“I’m always worried about how I’ll
pay my bills, and sometimes it even
wakes me up, in the middle of the
night. Paydays are the most
stressful because I have to figure
out how to divide the money. After
I get my master’s degree in social
work, I hope to get a better-paying
job–but that’s not until 2008!”

В В  Jennifer should shift her mind-set and feel empowered
В В  knowing that her modest lifestyle was
В В  a choice that she made. She decided to sacrifice
В В  now for a larger goal down the road, and
В В  that goal is an admirable one–reaching it will
В В  provide a better life for her, her son, and other
В В  members of her community. Remembering
В В  that she’s building toward a positive future
В В  will help Jennifer keep her sights set on the
В В  light at the end of the tunnel.

family

adrienne
“I get really
stressed when
the kids are
fighting a lot or
misbehaving.
I don’t like how angry this
makes me feel, and by the
end of the day, I sometimes
wind up in tears.”

В В  When the kids aren’t behaving, Adrienne needs
В В  to take a step back and look at the bigger, more
В В  positive picture: She has two healthy, generally
В В  happy children and when they’re arguing or
В В  throwing a tantrum, it probably consumes only
В В  one hour of the day. Focus on the positive
В В  things that happen in the remaining
В В  23 hours! If Adrienne reminds herself–and
В В  accepts–that her kids, like everyone else’s,
В В  are going to misbehave sometimes, she might
В В  diffuse some of her anger.

work

Julie
“I go out of town a
lot for business,
and it’s a whirlwind getting
everything in place before
I leave, between what I need
to do at home (writing up
menus for the kids or making
sure laundry is done) and at the
office. Then, when I get back,
it’s a crazy game of catch-up.”

В В  Julie needs to ask herself, What would it take
В В  for me to do this more sanely? Can she ask the
В В  kids or her husband to pitch in? Can she plan
В В  a reduced workload on the days before and after
В В  her trip? Julie should write down a schedule
В В  and avoid booking back-to-back trips.
В В  Between each task, she should add 10 to 20
В В  percent of the amount of time she normally
В В  would, so she isn’t racing around frantically.
В В  Finally, remember that sometimes “just enough”
В В  is better than perfection. So if the laundry is
В В  piling up, wash just what you know you need
В В  now and leave everything else for next week.

* easy ways to INTERRUPT STRESS
STUCK IN A LONG LINE AND RUNNING LATE? Make a mental list of five things you’re grateful for today, and take a moment to appreciate each one.

TAKE A DEEP BELLY BREATH. Whenever you catch your shoulders up by your ears, breathe in slowly, then relax them as you exhale.

TRY THE GUYAN MUDRA, a symbolic Buddhist hand gesture used to impart cal and receptivity: To do, simply touch your thumb to your forefinger, palms facing up.

SING YOUR HEART OUT–IN THE CAR, SHOWER, WHEREVER: It stimulates the release of endorphins, mood-boosting brain chemicals.

MAKE A TIGHT FIST, then open your hand and focus on the physical sensations of releasing tension. Now tune into other tense body parts (neck, shoulders, brow, jaw) and try to replicate that sensation of tension release through muscle relaxation.

WHEN YOU’RE FEELING ANXIOUS, jot down a list of all your worries, then tuck it into your wallet to tackle later. Simply knowing that your concerns are neatly organized helps restore a sense of calm control in your life.

LAUGH IT OFF. Recall a ridiculous thing you or a friend did, then mentally relive the incident from start to finish and allow yourself to give in to a chuckle.

STRESSFUL EVENT

By: Rones, Nancy, Redbook, Oct2006

Some days feel like a scheduling train wreck, when squeezing in 30 minutes at the gym is next to impossible. So we asked readers how they cope with that, and the answers we got were fabulous. Here are some of the best: fast, simple mini-workouts that will help you sneak a little fitness into even your craziest days.

1. Lug those jugs
Mini-workout: Every morning when I get a jug of milk out of the fridge, I lift and lower the gallon five times, then switch arms.

Big impact: It’s strengthened my shoulders and arms tremendously. Now it’s a breeze to lift all my groceries.

- Gina Christine Martin, 47, Knoxville, Tennessee

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2. Play tag
Mini-workout: My 5- and 7-year-old sons and I play tag or “Mommy Monster,” an exhausting game of chasing them until I catch one for tickling. We play a little kickball and soccer, too: If I don’t move fast enough, I get hit with the ball or kicked in the shin.

Big impact: I don’t get winded during my regular 3-mile jogs, and I even feel younger. Also, dodging those shin kicks has certainly made me much more agile.

– Beth Brody, 45, Stockton, New Jersey

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3. Power in the shower
Mini-workout: Before my morning shower, I do 12 push-ups off the edge of the tub. And I work my calves by standing on tiptoe while blow

-drying my hair.

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Big impact: My arms and calves have more definition. And I feel productive, like I’ve already accomplished something for the day.

– Molly Morgan, 28, Vestal, New York

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4. Peel out during those commercial breaks
Mini-workout: During TV commercials, I chase my cat around my apartment or throw balls so we can race after them.

Big impact: It gets my heart rate up-and my cat and I have a great time. It usually makes me thirsty, too, so I’m drinking more water.

– Danielle Lerner, 28, New York

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5. Wake up with the band
Mini-workout: Each morning before I get out of bed, I grab an exercise band and do shoulder, back, and leg stretches for about 15 minutes.

Big impact: I look more toned and have fewer aches and pains. What’s more, the routine lets me wake up my body slowly.

– Renee Tilton, 49, Annapolis, Maryland

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6. Crunch with the kids
Mini-workout: I do sit-ups and ab crunches with my 1 1/2-year-old twin girls. They sit on my stomach while I go up and down (that’s more than 40 pounds of extra strength-training).

Big impact: At first, I couldn’t do a single sit-up. Now I’m doing three sets of 15, 5 days a week. I feel I’m getting a part of my body back. And I get to play with my girls at the same time.

– Anne Alexander, 41, Highland Park, New Jersey

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7. Climb every stairway
Mini-workout: I made a New Year’s resolution never to take the elevator in my office building again. Ever since, I have been climbing up and down three flights of stairs several times a day.

Big impact: My legs, especially my calves, are stronger and more shapely. And climbing helps me clear my head and de-stress.

- M. Susan Wilson, 37, Seattle

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By: Foltz-Gray, Dorothy, Health, Oct2006

Their study found that undergrads who labeled mid-afternoon treats as “snacks” ate 87% more at dinner than those who ate identical 2:30 PM foods but classified them as “meals.” If you choose items that you think of as meals–real food, rather than treats–they’ll more likely satisfy your appetite, says lead researcher Elizabeth D. Capaldi, PhD.

Kathy McManus, RD, director of the nutrition department at Brigham and Women’s Hospital in Boston, developed these healthy meal-for-snack swaps for Prevention, at two calorie levels. Choose a 150-calorie mini-meal if you normally eat three substantial meals and two snacks every day; the 250-calorie options are for those who usually spread their daily calories over five or six small meals.

В 

150 cal.
INSTEAD OF THIS SNACK: 6 oz fruited fat-free yogurt

EAT THIS “MEAL”: 1/2 sm whole wheat pita, 2 thin slices turkey breast, sliced tomato, mustard

INSTEAD OF THIS SNACK: 1 oz pretzels, 1/2 c grapes

EAT THIS “MEAL”: 1/2 whole wheat English muffin, 1 oz reduced-fat mozzarella cheese, green bell pepper and tomato slices

250 cal.
INSTEAD OF THIS SNACK: Energy or breakfast bar

EAT THIS “MEAL”: 1 slice whole wheat toast, 1 scrambled egg; 2 dices turkey bacon

INSTEAD OF THIS SNACK: Trail mix with chocolate chips, cashews, dried fruit

EAT THIS “MEAL”: Whole wheat tortilla, slice of avocado, 2 slices chicken breast, tomato, lettuce, 1 Tbsp salsa

By: McVeigh, Gloria, Prevention, Sep2006

Rebecca Seguin, MS, CSCS, project manager at the Center for Physical Activity & Nutrition in Tufts’ Friedman School, says that even among retirees, finding time to work out is a commonly cited obstacle to getting on and sticking with a program of regular physical activity. Getting past that obstacle and adding some form of regular exercise to our daily lives is crucial, she says.

“Many of the things we think of as related to aging are really related to a loss of muscle mass and strength over time,” Seguin says. “And it can have a ‘snowball effect.’ People suffer incremental losses over a period of time and this eventually leads to weakness, loss of balance, and ultimately a loss of independence.”

В 

Seguin has co-authored a book, Growing Stronger, produced through a three-year grant and collaboration with the Center for Disease Control and published by Tufts, designed to help older adults improve their health through an easily implemented, mostly home-based program of regular exercise. (See the February 2005 Healthletter for an excerpt.)

“Walking is a great place to start,” Seguin says, “but it doesn’t help us hold onto our muscle mass. Starting around midlife, we lose up to a quarter to a third of a pound of muscle mass per year if we don’t do anything to prevent it. That adds up! Strength training, lifting weights, is what helps us maintain–or regain–our muscular strength and bone mass.”

Acceptance of where you are and establishing a realistic program you can follow, Seguin says, is the first step. “Start out without any weights, just to get moving,” she says. “I absolutely recommend trying to find a group to exercise with if at all possible, particularly for those who have had trouble sticking with a program. The social aspect alone can keep them coming back.”

And there’s good news for the “chronically busy”: Many things you might not think of as exercise are considered “moderate level” physical activities. The simple movements involved in performing daily chores can add up–boosting heart rate, burning calories and strengthening muscle groups. Employed in a deliberate, focused way, these everyday tasks could be the perfect way to start getting back in shape.

Exercise physiologists define “moderate activity” as anything that raises your body to three to six times your average resting metabolic rate (expressed in units called metabolic equivalents, or METs). Depending on size, your body at rest burns around 70 calories an hour on average. So three METs is equal to expending approximately 210 calories. You need to expend three to six METs over a period of 30 minutes, five to seven days a week, to gain significant health benefits. Most household activities take three to four METs to perform.

Try these nine ideas to start making exercise part of your daily routine. While not all of them will always qualify as “moderate activity,” all nine will help get you in the habit of upping your activity level whenever possible:

1. Take the scenic route.
Walking is a great way to get exercise, requires no special equipment beyond a decent pair of shoes or sneakers, and can be practiced pretty much anywhere and anytime. There are many creative ways to add steps to your day. Park farther from your destination–the grocery store, mall, post office–any time you can and it is safe to do so.

At the grocery store, take a walk around the entire store before you actually begin to shop, making note of the things you need and special items or sales. If you go out for lunch, walk to your destination if possible, and take a longer and different route back home, for variety and the extra steps. Casual walking takes up to 3.5 METs and burns about 245 calories per hour.

2. Get swept away.
Vacuuming, sweeping and raking all involve your arm and leg muscles and expend up to four METs per hour, burning 245-280 calories an hour. By vacuuming for 10 minutes, sweeping the sidewalk for 10 minutes and raking the yard for 10 minutes, you add a half-hour of moderate physical activity to your day.

3. Get dancing.
Take a class in ballroom, salsa or swing dancing. You’ll have fun in a new social setting while getting a low-impact aerobic workout. Dancing expends about 4.5 METs per hour, more if you really “hoof it,” and burns upwards of 315 calories.

Shy? Turn on the radio or put on your favorite CD and dance with abandon in the privacy of your own home.

The Arthritis Foundation recommends dancing as a form of exercise for people with fibromyalgia, as it employs smooth, dynamic movements rather than tightening one particular muscle, which can cause soreness.

4. Make TV time “active time.”
Jog lightly in place or do floor exercise on a yoga mat while you watch TV. If you have a stationary bike or treadmill, put it in front of the TV and work out while you watch your favorite show. Do leg lifts with ankle weights or arm curls with dumbbells. Such exercise can use up to eight METs and burn 550 calories or more per hour while toning and strengthening leg and/or arm muscles.

Leg lifts strain your back? Sit in a solid chair and lift one leg slowly until it’s parallel with the floor. Hold for a few seconds, then slowly lower it. Do some lifts with your toes pointed away from you and some with your toes pointed toward you to work different muscles. Then repeat with the other leg. As you get used to the activity, increase repetitions, then add ankle weights.

5. Dig in.
Gardening and other routine yardwork activities help strengthen knees, arms and hands. Pulling weeds, mowing and raking involve the back, arm and leg muscles. Such activities can burn 300 calories per hour–and get you out in the fresh air.

6. Hop to it.
Do 5-10 minutes of jumping jacks. They’re fun, encourage balance and flexibility, and can burn 90 calories in one 10-minute session.

7. Turn up the heat while cooking.
Do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to work your arms and shoulders.

8. Make nap time “your time.”
If you’re housebound, caring for a sick loved one, hop on an exercise bike or treadmill while your ailing charge naps.

9. Fill your waiting time.
If you’re waiting for an elevator or on hold on the telephone, work your abdominal muscles: Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.

While waiting at the bathroom sink for a facial or hair-color process, do arm curls with small dumbbells. Keep a set of small weights handy by the sink.

Waiting for the doctor? Ask the receptionist for an estimate on your wait time, then take a brisk walk around the building. You’ll get fresh air and add steps to your day, and the time may even seem to pass more quickly!

If you’re waiting for a child or grandchild to take a music lesson or practice sports, use the time to take a brisk walk.

TO LEARN MORE: To order the Growing Stronger book on strength training for older adults, go to http://www.healthletter.tufts.edu/, An interactive program based on the book is online at nutrition.tufts.edu/research/growingstronger

“Too Busy” to Exercise?
Finding it hard to fit regular exercise into your busy schedule? These tips can help you make 30-60 minutes of exercise a part of every day:

• Divide exercise and activity into 10- or 15-minute segments.

• If you have stairs in your home (and don’t have knee pain), go up and down a few extra times.

• Use a pedometer to measure the steps you take; work up to 10,000 a day.

• Take a brisk walk for at least 10 minutes each day.

• Treat housework and yard work as a workout.

• Keep an exercise diary-it will make you more aware of what you do already and may reveal opportunities to add more activity to your day.

Stick With It
If you find your commitment to your exercise program lagging, consider these suggestions to help you stay on the path to fitness:

Have fun: Enjoying your workout will increase the odds that you’ll keep at it. Join in group sports or physical activities like swimming or yoga that suit your personality.

Be conscious of your motivation: Research shows that people who have positive personal goals for their exercise regimen are more likely to develop and stick with a healthy routine than those who think of exercise as something they “should do:’

Reward yourself: Associating exercise with something pleasant can encourage commitment. Schedule your workouts right before something you enjoy, like a favorite television program. Allow yourself time to read the paper and enjoy breakfast after a morning workout, or soak in a luxurious bath after your evening session.

Accept and adjust: Set safe and realistic goals for yourself, and set yourself up to succeed. Talk with your health professional, especially if you have physical limitations like arthritis or a heart condition. Be willing to adjust your goals and routine. If swimming isn’t working out for you, try something else, like a Tam Chi class or stationary bike.

Make it convenient: Studies show that people are more likely to continue with an exercise program when there’s not a lot of hassle involved. Choose a gym or walking trail near your house. Consider buying exercise equipment for your home and set it up in an area that’s easily accessible and that you’ll like to spend time in.

Mix it up: Varying your routine will ensure that you have another activity to enjoy–maybe yoga, cycling or dance–when you’re not in the mood to lift weights, for instance.

Schedule it: You’re more likely to follow through with an exercise routine when you’re deliberate about your commitment. Write it down! You’re more likely to make the time and space for your workout when it’s on your calendar. Find a time of day that works for you.

Track your progress: Research shows that people who stick with their exercise regimen for six months are more likely to make increased activity a healthy habit for life. Keep a journal of your progress, mark off your achievements on your calendar, or keep track online at sites such as http://www.nutrition.tufts.edu/research/growingstronger/В or http://www.justmove.org/.

Consider a trainer: A personal trainer or fitness coach can customize a program to your goals and needs, and ensure your safety during workouts.

Source: Tufts University Health & Nutrition Letter, Aug2006

GET IN THE RIGHT MIND-SET Half the battle of living a healthier life is reevaluating your approach to fitness. 1 Adopt better eating habits — but don’t go overboard.
“You don’t have to be a saint,” says Oz Garcia, Ph.D., a New York City-based nutritionist. “You just have to be more thoughtful and do things in moderation.” That means no crash dieting or pill popping! “Oftentimes with quick fixes, there’s always an equally quick rebound or [negative] consequence,” says Joe Dowdell, celebrity trainer and founder of Peak Performance in New York City.

2 No skipping meals. Fasting slows your metabolism, so in the end, missed meals could actually lead to weight gain.

3 Go hobby hunting. “Once you’re [doing] something — whether it’s swimming or even making sea-glass picture frames — you’re not just sitting around munching on junk food,” explains Cindy Sherwin, director of education and personal training at the Gym in New York City.

4 Share your new routine with your family. Getting support from them will help you stay motivated and on track.

В 

NUTRITION 101 These high-energy foods will help you feel great, whether you’re working out or Just hanging out.

5 Breakfast really Is the most important meal of the day. New York City-based registered dietitian Sharon Richter suggests choosing your morning cereal with one simple formula in mind: “It should contain less than 10 grams of sugar and more than three grams of fiber.”

6 Fish is brain — and fitness — food. “Seafood like salmon, tuna, halibut and bass are all rich in omega-3 fatty acids,” Garcia explains. “These can help reduce cholesterol and may improve your mood, thinking and concentration. And they help make your hair shiny.”

7 Say so long to soda! “It’s called liquid candy for a reason,” Garcia says. “The average can of soda has [27 grams] of sugar.” The diet stuff is “better, but not great,” he adds. “It’s sweetened with aspartame, which may trigger changes in mood and energy levels.”

8 H2O rules. “You should be drinking at least six to eight eight-ounce glasses of water per day,” says Mel J., personal trainer and creator of REWOP Fitness. “It’s important to stay hydrated, particularly if you’ll be working out.” Since water has zero calories, you can drink as much as you want.

9 Juice up your water with a little flavor (or add a wedge of fresh lemon). Richter recommends Propel Fitness Water: “It’s only 10 calories a serving,” she says. Garcia likes Vitaminwater: “It’s low in calories and sugar and contains vitamins.”

10 Swap your morning OJ for an actual orange. “Fruit is a healthier, less caloric choice,” Richter says. “It also has more fiber, which keeps you full longer; even juices not from concentrate can’t compete with that.”

11 Eat a wide variety of fresh produce. “Orange and I yellow vegetables like carrots, butternut squash and yellow summer squash contain carotenoids, [which may be] anticancer compounds, while red and purple berries like blueberries, raspberries and cherries contain health-promoting antioxidants,” says Andrew Weil, M.D., an authority on integrative health.

12 Snack wisely. Instead of ice cream, try a frozen-fruit bar or an Italian ice. Even Starbucks Coffee and Jamba Juice have gotten on a health kick. Choose the Frappuccino Light Blended Coffee, and have the Jamba juicers make you an Enlightened version. Both tend to pack a less caloric punch than their “regular” counterparts.

SIMPLE FITNESS Don’t spend the summer In the gym — get a fab workout in the yard or at the park.

13 Start squatting. That’s how those bikini-clad celebs get terrific tushes. Mel J. offers easy step-by-step instructions: “Stand with your feet shoulder length apart and your shoulders back, Keeping your head up and your hands at your sides, do a deep knee bend. As you come up, exhale through your mouth. Do three sets of 10 to start. Increase the number of sets as it becomes easier.”

14 Tumble time! “Gymnastics is great for strength, flexibility and agility,” says Todd Gardiner, owner and head coach of Illinois Gymnastics Institute in Westmont, III. “Cartwheeling alone uses your quads, triceps and calves — all in under 10 seconds!”

15 Get grooving! You can burn up to 300 calories dancing for one hour. So go ahead and shake it!

16 Stuck on a road trip with the family? Do butt squeezes.
“Clench and unclench your butt for one whole minute,” Richter suggests. “This is a good exercise for toning.”

17 Jump to it. Our experts agree: Jumping rope is the best exercise for your money. “It works a tremendous amount of muscle while [offering] a great cardiovascular workout,” Dowdell says. “It’s a really inexpensive, super-portable piece of training equipment.”

HEALTHY HABITS Enhance your midsummer workout with positive lifestyle changes year-round.

18 Try a multivitamin like Centrum. “Even the healthiest diets can lack all the nutrients a growing teen’s body needs,” says Weil’s 14-year-old daughter, Dakota, who has contributed to drweil.com.

19 Sit up straight — your abs will thank you. The better your posture, the tighter your abs. explains Jake Holmes, a La Jolla, Calif.-based Pilates instructor and founder of the Satori Fitness Method (pilatesunited.com). “Make a serious effort to keep your posture straight and your ab muscles taut, and you should see a difference in [the near future],” he says.

20 Go to sleeP! Eignt hours of shut-eye a night can help you get in shape. A study done by Columbia University Medical Center found a link between the risk of obesity and the number of hours you sleep. “[In similar studies] leptin — the ‘I’m full’ hormone — was lower and ghrelin — the ‘I’m hungry’ hormone — was higher when subjects were sleep-deprived,” says New York City physician Andrew Farber, who wasn’t involved in the study. “The opposite was true when they were getting enough sleep.”

SUMMER SURVIVAL GUIDE Avoid the temptations found at the season’s best events with a healthy routine.

21 Take yourself out to the ball game, but approach the menu with caution. “Hot dogs, hamburgers and fried foods should be [mostly avoided],” Garcia insists. “They’re swollen with salt and will totally bloat you.” Instead, eat before you go or choose a healthier alternative, like a grilled-chicken sandwich.

22 Beware fatty picnic fare. Stay away from premade salads (pasta, macaroni and potato) — they’re full of fattening mayonnaise. Richter suggests sticking to grilled veggies, chicken and fresh watermelon.

23 Enjoy the blockbuster — not the butter. The average medium-size tub of buttered popcorn can have 910 calories and 71 grams of fat! Richter’s advice: “If you can’t bring your own [healthier] snacks, opt for pretzel bites.”

THINK OUTSIDE THE BOX Walking and running are worthwhile ways to get in shape, but alterna-sports work wonders too.

24 Take flight! “Trapeze activates your whole body.” says Jonathon Conant, president and cofounder of Trapeze School New York. “You can work specific muscles at the gym, but trapeze coordinates all of them.” Find out where you can do it at trapezeschool.com.

25 Catch a wave! “Surfing is the best workout,” says Izzy Tihanyi, the San Diego-based founder and co-owner of Surf Diva (surfdiva.com) and coauthor of Surf Diva: A Girl’s Guide to Getting Good Waves. “You gel good cardio exercise and resistance training at the same time.” Plus, if you hang 10 for one hour, you can burn up to 600 calories!

26 Row, row, row your…kayak? Yep, kayaking bums approximately 345 calories per hour “You wind up toning your muscles more than just building them,” says Bryce Richardson, an Outward Bound instructor in Golden, Colo. “It’s also a great confidence builder, since you’re maneuvering the water with your paddles and rolling with the waves virtually on your own.” Visit outwardboundwiiderness.org for locations.

27 Open up and say “ommm.” “Yoga creates flexibility and strength,” says San Diego-based yoga instructor and massage therapist Amanda Hanley of the Prana Yoga Center. “Because it’s a noncompetitive exercise, it’s also a great time to get focused on your own personal growth.” Find classes near you at yogafinder.com.

GET WITH THE PROGRAM Need a little guidance? Check out these personalized routines:

28 xPump (pronounced “Cross Pump”)

What it is A workout program you can download onto your iPod or Treo that incorporates cardio (such as elliptical and bike) and strength training (such as push-ups and sit-ups). Cost $24 for three workouts, but with the TEENPUMP coupon code, you’ll get 25 percent off until July 31, 2006. Where to get It pumpone.com.

29 PUSH.tv
What it is A DVD workout that’s designed around your specific goals. Every month. PUSH.tv delivers a new DVD to your home that progressively enhances your routine. Cost $25 per month (or less, depending on the length of commitment). Where to get it push.tv.

30 Yogi2Go
What it Is Downloadable yoga instruction tailored to your level. Available for use on your computer. iPod, MP3 player or cell phone. Cost $2.50 to $5 per 15- to 20-minute lesson. Where to get It yogi2go.com.

By: Bergamotto, Lori, Teen People, Aug2006