Monthly Archives: October 2015

A Bipolar Overview, Discovering Bipolar

Many illnesses abound the world today. Before, people live longer and with only a handful of illnesses. But today’s times are very much different because of the many changes that take place. New technology has brought new things into this world. Many inventions, new foods, and all the new stuff that people now enjoy seem to contribute to the many illnesses suffered by millions of people; not to mention the different day to day experiences that people encounter as they go through life.

The typical life of an individual begins as he wakes up in the morning. He then goes through his life everyday doing his routine activities. He goes to work, meet deadlines, attend meetings, and deals with different kinds of people. At home, he has to do chores, and spend time with the family. He also does other activities like going to the supermarket, church, and other important places. And not only that, he encounters different situations every day that either he welcomes or resents. Many factors contribute to making an individual ill.

Individuals suffering from bipolar disorder have to deal with such condition all the days of their life. Talking about such disorder can be very embarrassing for some people but this should not be so since the illness can be managed especially if you know how to do it.

Before, the condition was popularly called manic depression. But now, it is called bipolar because of the two extreme poles that make up the condition. A good example is the globe having a north and a south pole. When an individual experiences different symptoms associated with one pole, then he’s having an episode.

Episode

The episodes are divided into four types: depression, mania, hypomania, and mixed mood.  When a person feels depressed, he or she feels sad and don’t want to do the usual things. Those that exhibit mania usually start having a high feeling, and become angry and irritable. They are the ones who tend to do risky things. The milder form is known as hypomania which can lead to either depression or mania; this episode also starts with feeling good and the person may think that more things are done. Others who have episodes with feelings of depression and mania mixed together is called mixed mood.

Symptoms

Symptoms are divided into depression and mania. Depression symptoms include feelings of sadness, hopelessness, worthlessness, and guilt. These individuals sleep too much or too little and experience changes in appetite or weight. They always feel tired, restless, and can’t make a sound decision. The worst case is when the person thinks about suicide and death. Mania symptoms include an increase in the level of energy, racing thoughts, sleeps less, easily distracted, more self-confident, more talkative, focused but accomplishes little, and often do extreme or unusual activities.

Types

The four main types of bipolar are the following:

  1. Bipolar I – this type involves manic and mixed episodes, as well as major episodes of depression. The bipolar patient may experience more than one episode for several days, weeks, or even months. Seasonal changes also seem to affect the symptoms exhibited by the person.
  1. Bipolar II – this involves major episodes of depression and a hypomania episode. Normal functioning can also take place in between the said episodes.
  1. Cyclothymic Disorder – this is a fluctuating disturbance in mood with hypomania and depression episodes. This is considered the milder form since episodes do not occur regularly and happens for shorter and less severe times.
  1. Not Specified – this is a treatable disorder and the symptoms exhibited by the individual does not fall into any of the three types mentioned; the disorder varies from one person to another.

There is no known cause of bipolar disorder. Some say that it has something to do with genetics. But that alone is not enough to cause such disorder. Perhaps other factors contribute to the disorder and that is why further studies are underway.

People from different races, ethnic groups, children, teenagers, or young/older adults can suffer from bipolar disorder. The brain cells of each individual don’t work normally if there is an imbalance in the neurotransmitters. These are special chemicals that seem to be involved in the disorder.

If you think you’re experiencing bipolar symptoms, then you’d better check with your doctor as soon as possible.

A Brief Guide to Hoodia Diet

There have been so many diet trends that promised so much but delivered little that people are now desperate to lose weight. Most of these diet programs require a lot of time and work (and a huge amount of willpower) that most people give up. Most of us simply don’t have the time to prepare portion measured meals. Weight gain has turned into a more serious problem that most people will resort to any means necessary. Fortunately amidst all the scams and promises a new diet has now surfaced. Hoodia diet is the latest most effective diet to come out today.

With so many diet trends it natural for us to question this new craze. The diet has been featured in several television shows such as The Today Show, BBC, 60 minutes and Oprah. Like the others before, will it become just another trend to be swept off under the rug and followed by the rich? What difference does have it have with others that have come before it and many more that are continually sold in the internet?

The Hoodia diet

More often than not nature still provides the best answers to our problems. The diet comes from a plant named Hoodia gardenia. It’s also the main component which makes it more effective and safe than any other diet that has come before. It works by naturally suppressing a person’s appetite.

It specifically works by targeting the satiety center of the brain which is located at the hypothalamus. It releases a chemical compound which acts on this area. This causes the hypothalamus to send a signal to the brain that it has already consumed enough food.

This way the individual’s appetite ceases and his/her cravings are controlled. The main problem with weight gain and obesity is eating, so why not stop it? The diet’s main source of ingredient is a plant which makes it 100% natural and safe. It is not chemically formulated unlike other drug supplements and diet pills. It does not contain ephedra, caffeine and other stimulants.

You don’t have to prepare meals and calculate your calorie intake. All you have to do is take the pill to control your appetite. The less food you eat the fewer calories to burn. It has been proven by studies and testimonials that it is effective in losing weight.

The diet also comes in different forms other than pills such as powder (used as shakes), and liquid. There are also other variations such as desert burn diet pills or diet pills with green tea. The individual can choose which diet is best for him or her.

Due to its cheap popularity cheap imitations have also surfaced over the internet. When buying the drug be sure to read the read the label. No other ingredient should be indicated except Hoodia gardenia. Other diet pills have fillers and flowing agents to scam people out of their money.

We live in the era of commercialism. We may choose not to eat a midnight snack but our brains are too bombarded with advertisements to ignore these thoughts. More often than not it’s not the food or the diet which is the problem but the individual. People also have to remember that this diet pill is for maintenance only. Anything in excess like obesity, even for products with good intentions, can go awry.

10 Ways to Get More Antioxidants into Your Diet

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health. Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily, but say getting 7-10 servings is best. There are 10 steps to getting more antioxidants into your diet.

  1. Breakfast Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal. Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be some help here. Order a fruit and yogurt parfait and some apple slices. For about $2, you have a breakfast providing one to two servings of fruit.
  2. Snacks Here are an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.
  3. Lunch and dinner it might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.
  4. Dessert Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.
  5. Beverages replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.
  6. Think outside the box we know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.
  7. Cook lightly you think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite.
  8. Plant a garden Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor.
  9. Take your healthy diet on vacation Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.
  10. Learn to cook If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked.

If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.

24hr Fitness Made Possible

Nowadays, a great number of people are greatly emphasizing the growing need of feeling good, looking good, and living longer. Several scientific evidences revealed that exercise and fitness are among the keys to achieve such ideals. If you’re a person tagged as a couch potato or if youfitness have a deskbound job, you will need sheer determination, commitment, and dedication to incorporate exercise/fitness in your day-to-day routine.

If you think that exercise is just for supermodels and Olympic enthusiasts, then you’re quite wrong. The truth is you’re not too young, too old, or unfit to start exercising. Regardless of gender, age, or your family role, you can expect a great deal of benefits from regular exercise. In fact, you can achieve 24-hour fitness if you’re really that determined. How?

Well, it’s very simple. But if you’re not committed to it, you will get nowhere. Once you’ve committed to achieve 24 hour fitness, you must start having a balanced diet combined with exercise. This will help in providing you generally with good health. Aside from that, chronic illnesses can be prevented as well as premature death or disability.

Some of the benefits that you’ll obtain from practicing 24 hour fitness are:

– Improved health and well-being – improved appearance – increased stamina – enhanced social and emotional life

Oftentimes, physical activity isn’t a part of an individual’s daily life and so getting moving can be a big problem. Most of today’s jobs require minimum physical exertion. Our society is mechanically mobile and machines do almost all the hard work. Many people prefer to observe how things are done for them, including children. Statistics reveal that more and more health problems like obesity, diabetes, and other health conditions are rising. But don’t lose hope yet because preventive medicine still works. One very good preventive measure is to practice 24 hour fitness, so keep moving now.

If you want start your 24 hour fitness regimen, experts usually recommend getting a maximum of 30 minutes of physical activity. Make sure that you do it moderately every day. You can do cycling; brisk walking, swimming, and/or just keeping yourself busy with household chores and repair. If you think 30 minutes is way too long, then you can always shorten activities to ten minutes at a time as long as it totals to 30 minutes per day.

Following a program can be very hard for the average individual, so instead you must decide to change a huge part of your lifestyle especially your unhealthy ways. This way, you can incorporate permanently all the necessary factors that contribute to 24 hour fitness. As you use your muscles, you’re actually contributing to fitness unknowingly. You can’t achieve fitness overnight; you must be able to do it gradually. Move from one simple activity to a vigorous activity. However, if you have an illness like that of cardio, it would be best to check first with your doctor. The same is also recommended for people over 40 years of age with high risk factors. If you want to achieve 24 hour fitness that will last for a lifetime, you must have consistency. Enjoy your exercise activities and never think that it’s an obligation on your part. Instead, think of it as a way to live longer.

24 Hour Fitness Centers and Clubs Providing You with a Healthy and Fit Body

If you like staying fit, you have to consider going to the gym or health clubs in order to stay healthy and maintain a well-toned body. However, you have to realize the fact that not all health clubs and fitness centers offer great quality services that will provide you with positive results. When joining a fitness center or a health club, you have to make sure that the fitness club you join isn’t only after your money. It should provide great quality service that will enable you to see positive results in the quickest time possible.

One kind of fitness center and health club is called the 24 Hour Fitness. They have different fitness programs for different people that will enable their clients to get results as quick as possible. 24 Hour Fitness is one of the leading fitness centers in the world. They only hire professional fitness experts in order to assist you with your workout needs and they also hire qualified nutritionists that will advise you on what kind of food you should eat and what to avoid.

They have programs that have been proven to be effective and they also offer their membership at a very affordable cost. They have different fitness programs for different people and they even have membership for the whole family. Their fitness plans are proven to be very effective and they have professional fitness trainers that can assist you, your family and friends to have a better body and a better health.

If you have experienced fitness centers where there are incomplete equipment’s and existing equipment’s are obsolete, rusty or difficult to use because of maintenance problems, you have to consider becoming a member of 24 Hour Fitness. They offer state-of-the-art exercise equipment’s and complete amenities that are well-maintained. This means that you will avoid the frustration of working out in an unreliable exercise equipment or waiting for your turn in a machine.

24 Hour Fitness can be found almost on every continent and you won’t have any difficulty locating one. They also offer different kinds of workout that will suit your needs and one that you can easily adjust to. 24 Hour Fitness is also a participant of the Passport Program where you can work out in other fitness centers. All you need to do is show your 24 Hour Fitness Passport Program ID, pay the fee and you can work out like you are a member of that particular club that is also a member of the Passport Program.

The Passport Program can be very useful if you are traveling and you can’t find 24 Hour Fitness in that area. This means that you can work out anywhere in the world. With over 3000 fitness clubs all over the world that are participants of the Passport Program, you can be sure that you can still workout even if there isn’t a 24 Hour Fitness Club near the area you are traveling to.

Working out in 24 Hour Fitness is fun, easy and can provide you with positive results in your body and also in your health.

15 Great Ways to Lose Weight Fast

Want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

  1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.
  1. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the fry pan every time.
  1. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.
  1. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.
  1. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.
  1. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.
  1. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.
  1. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.
  1. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.
  1. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.
  1. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.
  1. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.
  1. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.
  1. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.
  1. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.

10 Tips To Stop Smoking For Good

With so many tips and suggestions on how to stop smoking it is really easy to see why so many people really do not quit.  The vast majority of people are completely confused by the entire process!  What of the conflicting messages passed around?  The fact is that with so much information passed around that is confusing to people it is often much easier to just continue smoking and hoping for a simple solution.  Actually taking the necessary steps to really quit smoking is not easy.  It means coming to terms with the fact that stopping smoking really is best for you, as well as your health.

Most people are readily aware that stopping smoking can improve their health, but learning how to really conquer the urges to smoke is not easy.  With so many temptations circulating around, as well as the stresses of daily life it is easy to see why jumping into a pack of cigarettes seems like a good idea.

Tip #1 You need a good reason to quit.  Simply deciding to quit because the sky is blue is not a sufficient reason.  The need to quit smoking is obvious, but the desire to quit needs to come from inside in order for the process to be successful.

Tip #2  Look for small rewards that you can give yourself as you make progress.  You are not likely to just quit cold turkey with no complications.  Set up small rewards that will help you to want to make progress towards ultimately quitting.  This can be a great motivation to keep you on target.

Tip #3  Plan out your quitting strategy.  Decide how you want to try to quit and stick to it.  Set a specific amount of time for your plan.  If after a time, say six weeks you have not quit, work on a new plan.  This will allow ample time to try each method, while still giving yourself flexibility to try something else.

Tip #4  Work to overcome your struggles.  If you are smoking due to stressful things in your life, you need to deal with the stress before you can successfully quit.  Regardless of the reason why you are smoking, it needs to be dealt with in able to quit for good.

Tip #5  Set up a punishment for yourself.  For example, if you generally stop at Starbucks each day for a coffee you might consider skipping that on days when you have fallen short of your goals for smoking.  Whatever punishment you select, make sure it is something that you care about.

Tip #6  Seek out help from your friends and family.  You need support as you are trying to quit, and this will help you to ensure that you are not alone in the entire process.

Tip #7  Look for someone to quit with you.  If you are entirely on your own, you are going to be much more likely to slip back into smoking.  If someone is working with you and holding you accountable, you are more likely to struggle to succeed.  Working to quit smoking is not easy, but hard tasks are much easier to accomplish with a partner.

Tip #8  Ensure you are getting plenty of sleep.  The job of quitting smoking is quite difficult.  If you are not getting the rest you need, you are much more likely to be cranky, upset and angry with the world.  This is very counterproductive to your goal of quitting smoking for good.

Tip #9  Aim to quit for good.  This might seem a bit strange, but if you are just planning to quit for a weekend you are not going to put much effort into the process.  If you are planning to quit for good, a lot more time and effort is going to go into the process as well as your plan to quit.

Tip #10  Look for ways to take your mind off cigarettes.  If you are always thinking about cigarettes, you may find that you are much more tempted to smoke.  Reading a book, exercising, talking on the phone, surfing the internet and even cooking are all great ways to occupy your mind and keep from thinking about when your last cigarette was.

10 Tips to a Healthy Football Season

 

From the word go, the Football season seems provide a plethora of reasons to eat badly. It starts near Labor Day, and goes right on past to New Years. Typically during this time of year our eating habits include foods and drinks that are so delicious, yet carry negative effects.  So I thought how could someone have a fun football (holiday for the Ms.) season, and still fit in their clothes that they wore during pre-season. Below are 10 that could possibly help you reach that goal they may seem like no brainers, but if you take heed you will survive another year without moving to the next waist size. Enjoy the season.

  • Another good way to avoid packing” on the purge is to stay seated, and far away from the food table.
  • Something simple and delicious. I would recommend bringing a light dip with either multigrain or wheat bread, so you have something that is somewhat healthy to munch on. There is a company (I think it has the title of chef in its name) that sells dips and breads that anyone can make, and are a healthy alternative to normal snacks. Just ask your wife, girlfriend, or any woman where you can find a beer bread mix.
  • The beverages tend to favorites for many during this time of year, so be wise in your selection. If you must have a mixed drink, try something like clear liquor and diet soda, a light or ultra-light beer, or a nice glass of wine. I know wine doesn’t scream manly, but it is an alternative. Remember this shouldn’t be painful, just well thought-out. 5. Good or bad, football games tend to be lengthy, use this to your advantage, and take part in the eating and drinking at a slow pace. The slower your intake, the better chance you will fit in those size 38’s come spring time.
  • Chase the kids, or take a walk, whatever it is, make sure you keep up on some type of activity other than couch coaching, and channel surfing. Winter time is hard enough for many people with the cold and darkness, so some activity will help you gain or maintain physical and mental acuity. 7. Eat at home before you head to the football stadium, or over a buddies house. This should help prevent a complete submersion in to the food and drinks. Believe me when I tell you, you will feel much better knowing you don’t have to drive home with your pants unbuttoned, either because of pressure or an untimely stomach pain.
  • Eat some chicken wings, not the entire chicken. I think that’s clear, and best of all it applies to all food! And anyway, who wants to get stains all over their new Dallas Terrell Owens jersey.
  • If you have the chance to host a football game, stack the odds on your side by putting veggies, and light snacks out rather than the pizza and wings. I mean really, do we as men pay any attention to what we eat while we are watching a game. So long as the drinks are cold, and our food crunches, we are in heaven.
  • This rule applies all year long. Stay far and away from fast food joints.
  • It may seem like a good idea while you’re on your way to the game, but we all know it’s not filling, and it’s to exit.

    10 Things You Should Know About Stretching

    Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training.  There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises.  Here are some of them.

    1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
    1. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.
    1. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position.  When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way.  Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
    1. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
    1. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head.
    1. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
    1. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly.  Listen to your body.  There are days when your body may be too tired that you may have to consider reducing your range of motion.
    1. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy.  Also, it is advisable that you don’t work the same muscle groups consecutively for two days.  The muscles grow during the period when you rest and not when you are working out.
    1. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel.  This includes cardiovascular exercises such as skipping rope, running or swimming.
    1. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this.  Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

    Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

    10 Small Steps To Improve Your Health

    Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health. “Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.” Here are 10 to try:

    1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.
    2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
    3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
    4. Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.
    5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
    6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
    7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.
    8. Downsize. The smaller the bag, bottle or bowl, the less you will eat. 9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
    9. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots.

    Often, just writing things down can help you eat less. Mindy Hermann Note to Editors: This is Series V-16 of 26.