Have you considered going on a diet/exercise program to lose weight? Deciding you need to lose weight is the first step; however, have you ever wondered just how much you should weigh? Before you come up with your weight loss goal, here a few things to take into account:

Ideal Body Weight

This equation gives you a rough estimate of how much you should weigh based on your sex and height.

Women: 100 lb for the first 5 feet + 5 lb for every inch over

Men: 106 lb for the first 5 feet + 6 lb for every inch over

Example: A 5’8 women’s ideal body weight would be 140 lb.

*Remember, this is just a rough estimate, and is usually given in a range of +/- 10%.

BMI

Chances are you’ve figured your BMI, or body mass index, before. This takes your weight and height into account and puts you in a underweight, normal, or overweight category.

You then should compare your number with the following:

*Remember, BMI is not a definite indicator of health; it does not take into account those with large amounts of muscle.

If you do fall into the obese category, figuring out just what your ideal body weight should be can be tough. Using the above example, if a woman is 5’8 and weighs 250 pounds, 140 pounds is an unreasonably low goal weight right off the bat. Instead, you can find your adjusted ideal body weight for a more reasonable weight loss goal.

Losing weight is tough; however, if you need a little guidance, you may decide you want to meet with a local dietitian to help come up with a diet plan you can stick to. You can visit www.eatright.org and search for a registered dietitian near you!

Assistance Provided by Tori Thompson

This summer, kill two birds with one stone by getting active while getting things done around the house. On top of that, lose weight along the way! In addition to healthy eating and living an active lifestyle, here is a list of house chores that burns calories (based on a 155-pound person)! So go ahead, get your clean on!

1. Wash cars. Save money this summer by washing your own car and burn 316 calories per hour! Got some time? Volunteer to wash other people’s car and possibly get some extra cash in your pocket!
2. Hit the grocery store. Grocery shopping can burn an estimated 246 calories! Be sure to have a snack before you go shopping to prevent impulse food purchases.
3. Move furniture around. Sick and tired of your bedroom and/or living room arrangement? Move your furniture around and find out the best arrangement for that room and burn 422calories per hour.
4. Sweep. Sweep the house more often and burn an extra 281 per hour. Get swept away by those extra calories burned!
5. Install rain gutters. Do it yourself and/or help out with installing rain gutters this summer and burn 422 calories per hour.
6. Hanging storm windows burns an estimated 352 calories per hour!
7. Paint. Need a little change? Painting burns an approximate 316 calories per hour.
8. Mow the lawn and get a nice tan while burning 422 calories per hour. Don’t forget that sunscreen!

Food for Thought: 3,500 calories burned is equal to one pound lost! Have you done any of the above already? What are some kind of things you like to do in the summer that burns calories? Do share!

Research assistance provided by Monica Lobo, RD.

April showers bring May flowers…which constantly remind us that we’re less than one month away from swimsuit season! It’s never too late to give your eating habits a makeover by making small changes that would lead to big differences. Say it with me now: “Small changes make BIG differences.” Below are 10 ways you can cut calories, today.

10 Ways to Cut Calories in May

1. Cut fat from milk. Going from whole to 2%, 2% to fat-free/low-fat is an easy change you can make that can help cut down 30 calories!
2. Replace 2 slices of bacon with 2 pieces of Canadian bacon.
3. Craving oranges or opting for a Vitamin C boost? Try eating a fresh orange instead of gulping down orange juice.
4. Spending calories at the coffee shop? Order a nonfat latte made from espresso and steamed milk for that hidden calcium!
5. When eating meat, eyeball and compare with a deck of cards which is the same size as a 3-ounce meat serving. You’d be amazed by how much of a difference eyeballing portions make!
6. For sandwich spread, try using sliced Hass avocado instead of mayonnaise for that extra kick and texture.
7. Keep calorie-dense junk foods out of your “snack drawer” and pantry at home. If you don’t see it, you can’t eat it.
8. Have a snack bar rich in fiber handy in your gym bag to eat post-workout to avoid binging at home. My personal fave is a Lara Bar.
9. Stop eating after dinner. This will help you fit into your swimsuit.
10. Instead of 1 cup of alfredo sauce, use 3/4 cup marinara sauce and 1/4 cup alfredo for your pasta to cut calories by more than half.

So go ahead…rock that swimsuit this summer.

Trying any of the above? What are you doing in May to help cut calories that you would like to share?

Research assistance provided by Monica Lobo, RD.

For those of us trying to stay trim and active, there’s little that’s more fitness-killing than sitting behind a desk for 40 hours a week. Even without the constraint of a desk, a career can drain energy so that we’re too tired to work out after the workday is done. I find that there are tons of ways to keep the fun and fit in a tight schedule.

1. Walk with a colleague during lunch
A 20-minute stroll will burn calories, whet the appetite, and still leave time to run an errand or two during your lunch break. Plus, it’s always more motivating when you know you can count on someone’s company!

2. Organize a fitness challenge
I don’t just love company when I’m miserable – I find company to make almost any occasion more enjoyable! If you also like a little healthy competition, think about organizing a weeks-long fitness challenge at work. That might be just what you need to stay motivated while the long term benefits seem so far away.

3. Don’t sit still
Take a break from work at least once and hour to get up and walk around. Even if it’s just for a few minutes, the small break will be good for your productivity and your circulation.

4. Stretch out
Even if you just have a cubicle to call your own, that’s no reason maximize your space. So sit back, relax, and use your desk as your stretching station…just be prepared for an odd look or two!

5. Keep snacks in stock
The good thing about working in an office is that there’s no fridge full of unhealthy goodies to raid. The bad news is that there are usually plenty of other unhealthy replacements, such as a vending machines or bowls of sweet candies. Since work can be the devils den of temptation,  aim to keep healthy snacks, such as fresh fruit and nuts, Greek yogurt and organic low-fat cottage cheese (if you have refrigeration available), in ample stock near your workspace. When I last worked in an office, I got a small, dorm sized refrigerator to help me keep nutritious choices close.

Does your everyday routine make weight maintenance difficult? What do you do to keep it from sabotaging your fitness goals?

Assistance provided by Pam Majumdar

New Year’s resolutions often fail because people set goals that are too vague or too lofty. Instead, make your goals SMART! A SMART goal is one that is:

S: Specific – A specific goal describes exactly what you are going to do and how you are going to do it. So, instead of saying “I am going to get in shape,” you should say something specific like, “I am going to walk during my lunch break 3 days per week and lift weights after work at the gym 2 days per week.”

M: Measureable – How are you going to track your progress?  With the previous example of walking and lifting weights, you could keep track of how many days per week you walked at lunch and lifted weights after work, and each week you could evaluate if you met your goal.

A: Attainable – Make sure your goal is reachable.  Don’t be afraid to adjust your goal if you find it is too difficult or too easily attained.  For example, if you found out that lifting weights after work was not working with your schedule, then perhaps you may want to adjust it to one day per week at home and once on the weekends.  Just don’t give up!

R: Realistic – Our example goal may or may not be realistic for you.  If you don’t have time to walk during your lunch break, or you don’t have a place to walk, then the goal if not realistic for you.  A goal is realistic only if you truly believe you can accomplish it.

T: Timely – Set a timeframe for your goal.  Our example goal is timely, because it specifies when you will accomplish your goal- during your lunch break and after work.

Other ways to stay accountable for your New Year’s resolution:

• Find a friend with a similar resolution.  Make a pact to help each other stick with it.
• Keep a journal on your progress or blog about it.
• Remind yourself why you’ve set the goal.  Write it down, and post it somewhere where you’ll see it daily.

What is your New Year’s resolution?

Feeling bad about that cupcake (or 3) you just ate? Yeah, we’ve all been there. But believe it or not, you can eat delicious desserts without the guilt.

Just as incorporating a lifestyle of healthy eating involves small changes and smarter choices, the same goes for navigating the dessert table. With the average slice of cake weighing in at 450 calories and swimming in saturated fat, it’s no wonder that many nutrition professionals are telling us to “just say no” to desserts altogether. As America’s Nutrition Expert®, I’m here to let you know that dessert doesn’t have to be the bad guy.

Try the easy baking tips and delicious recipes below to lose excess calories and fat from your diet, without sacrificing flavor. I guarantee they’ll make satisfying your next craving that much sweeter.

Swap this….. For This!

1 c. butter/oil for 1 c. applesauce or 2 c. evaporated skim milk
2 eggs for 4 egg whites (or 3 egg whites, 1 egg)
1 c. whole milk for 1 c. 1% organic, hemp or almond milk
1 c. sour cream for 1 cup plain fat free yogurt (Greek yogurt is best)
1 c. white flour for 1 c. whole wheat flour (or ¾ c. whole wheat, ¼ c. white flour)
1 c. refined sugar for ¾ c. honey

Be a huge hit at your next get together by bringing something special to the dessert table. Your guests won’t be able to tell the difference! Who said eating healthy can’t taste great?

Cinnamon Chocolate Angel Food Cake with Fresh Berries

Ingredients:
• ½ cup whole wheat flour
• ½ cup white flour
• 1 ¾ cup egg whites
• ¾ cup honey
• 1/3 cup unsweetened cocoa powder
• 1 tbsp ground cinnamon
• Pinch of salt
• 1 tsp. vanilla extract

Topping:
• ¼ cup powdered sugar
• 2 cups fresh raspberries

Directions:
Preheat oven to 375°F. In mixing bowl, combine all ingredients except egg whites. Slowly fold in egg whites; consistency should remain fluffy. Spray 9-inch angel food cake pan with cooking spray and pour in batter. Bake for 25-30 minutes. Allow time for cake to cool, then lightly dust with powdered sugar and top with fresh raspberries. Serves 12.

Nutritional Info (1 slice/12):
Calories: 124
Total Fat: .6 g (.2g Saturated)
Total Carbs: 30g Dietary fiber: 2.2g Sugars: 17.5g
Protein: 3.5g

Cashew Coconut Blondies

Ingredients:
• 1 cup whole wheat flour
• ¾ cup plain fat free yogurt (Greek)
• 1/4 cup applesauce
• 3/4 cup honey
• 2 teaspoons vanilla
• 3/4 teaspoon baking soda
• ¼ cup 1% organic milk
• ¼ cup chopped cashews
• ¼ cup shredded coconut

Directions:
Preheat oven to 350°F. In a bowl, combine all ingredients except flour, cashews and coconut. Mix well. Slowly add remaining ingredients. Consistency should be thick. Spray baking pan with non-stick cooking spray, and pour in mixture. Back 28-32 minutes. Insert toothpick to be sure it’s done. Makes 14 blondies.

Nutritional Info (1 blondie/14):
Calories: 104
Total Fat: .7 g (Saturated: .5 g)
Total Carbs: 24g Dietary Fiber: 1.4g Sugars: 17.4g
Protein: 2.0g

Cherry Chocolate Chip Cookies

Ingredients:
• 1 cup whole wheat pastry flour
• 1/2 teaspoon baking soda
• ½ teaspoon baking powder
• 2 egg whites
• 1/4 cup unsweetened applesauce
• ¼ cup plain fat-free Greek yogurt
• 1/2 cup honey
• 1 teaspoon vanilla
• Pinch of salt
• ¼ cup of dark chocolate chips
• ¼ cup dried cherries

Directions:
Preheat oven to 350°F. Combine dry ingredients in a bowl and mix. In separate bowl, mix wet ingredients. Slowly pour wet ingredients into dry, continuing to mix. Scoop out dough onto cookie sheet using tablespoon. Bake until golden, about 8-12 minutes. Allow time to cool. Serves 24-36 small/medium sized cookies or 9-12 large cookies.

Nutritional Info (1 cookie/24):
Calories: 51
Total Fat: .1 grams
Total Carbs: 12.2 g Dietary fiber: .8g Sugars: 7.8g
Protein: 1.3g

Simple Summer-Glazed Grilled Peaches

Ingredients:
• 4 medium sized peaches
• 1 tbsp. brown sugar
• 1 tbsp. ground cinnamon
• Light Vanilla Ice Cream
Directions:
Wash peaches and slice in half, removing pit. Heat grill to high and place peach halves face down; cook 3 minutes each side. When face up, lightly sprinkle with brown sugar and cinnamon and allow to caramelize. Remove from grill and serve. Optional: Place a small serving of light vanilla ice cream in the center for a special treat. Serves: 4

Nutritional Info (1 peach… with ice cream!):
Calories: 98
Total Fat: .5g (.3g Saturated)
Total Carbs: 19.7g Dietary Fiber: 3.9g Sugars: 3.5g
Protein: 1.3g

By Mitzi Dulan with assistance provided by Kristen Carlucci.

Lose weight fast and cleanse your body of harmful toxins! These are just a few claims given for what you can expect if you go on a detox diet. You’ve probably seen them on TV, read about them on the internet, or heard athletes and celebrities boasting about the wondrous effects of these diets. It is believed that detox diets remove toxins from the body that accumulate from the environment, foods we eat, and water we drink, prevent and cure diseases, and give people more energy. By taking certain pills, powders, herbs, drinks, laxatives, supplements, or fasting and only eating certain foods, these results can be achieved. So, what’s the deal with these diets? Do they perform as advertised? Can one expect to achieve optimum health through a detox diet? The answer is simple…NO!

Currently, there is no scientific proof that these diets help rid the body of toxins faster or that the elimination of toxins will make you healthier. Some of these detox diets may actually have a negative effect on your health. The side effects of taking certain pills, powders, supplements, or laxatives can be diarrhea, which can lead to dehydration and mineral imbalances, or problems with the digestive system. Other side effects can include fatigue, irritability, weight loss, and excessive hunger. Fasting or eliminating certain foods can cause weight loss but in the form of water and possibly muscle. If a detox diet is continued for a long period of time, it may result in nutrient deficiencies and can slow down a person’s metabolism, making it harder to keep weight off or lose it later.

These claims may be too good to be true and in reality they actually are. So save yourself time and money and just stay away from these so-called “magical” detox diets. They are unproven and can be a lot more harmful then beneficial. The body is designed to cleanse and detoxify itself without the help any special diet. Our kidneys, liver, and intestines are naturally built to rid our bodies of toxins and excess waste. So let nature take its course and let your body cleanse itself naturally by eating a clean, whole foods diet high in fruits, vegetables, whole grains, fish, lean protein and plenty of water!

After several tweet requests for my black bean chili recipe, here it is! It’s delicious, healthy, inexpensive and super quick. I also did a cost analysis and it only costs about $5.55 for the entire recipe which will serve 6.

Black Bean Chili

Ingredients:
1 tablespoon almond oil
1 onion, chopped
2 cloves garlic, minced
4 cans black beans, undrained
1 28 oz can crushed tomatoes
1 tablespoon cumin
1 1/2 tablespoons chili powder
1 1/2 tablespoons oregano
2 tablespoons fresh basil, chopped
2 tablespoons red wine vinegar

Directions:
1. Heat oil to medium in stockpot. Saute onions and garlic. Add beans, tomatoes, cumin, chili powder, oregano, basil and red wine vinegar.
2. Reduce heat and cover; simmer for 45 minutes.

It actually tastes better the longer you let the flavors blend. It tastes great as leftovers the next day, too!

Just as President Obama has suggested that each of us take personal responsibility to improve our country we also need to take that same personal responsibility for our health and our waistlines. Within an average day we make countless different choices. You decide what time to get out of bed, what to eat for breakfast, whether you stop at the gym on the way home from work (IF you packed your gym clothes in the morning), if you eat too much and other poor choices. So, I like to call it my “just a little bit every day” principle. If you do just a little bit day after day, month after month, you can create some real positive results. Did you know that merely cutting 150 calories per day you would lose about 15 pounds in 1 year? Be realistic, if you start going to the gym you won’t start feeling or looking better after 1-2 days but you can start feeling and looking better in a few weeks and once you feel better working out better than not working out you will be on your way to starting some new healthy habits.

So, if you are ready to get fit and healthy in 2009 check out my newest video which is Part 2 for “How to Lose Weight: 3 Keys to Success to Get Leaner“. I share some simple ways to cut calories that will make a difference.

Hello, I’m sitting in the Phoenix airport getting ready to fly home until next Wednesday when I leave for the final 6 cities of my 10 city tour.

I just recorded two short new videos which will not only help you reduce your daily calorie intake to assist in your weight loss efforts but also a BONUS video called “Are Your Friends Good for Your Health and Happiness?”

Find my other videos on YouTube!

Sorry for the short post but we are boarding now!

Coming soon- A Facebook Fan Page! You can also follow me on Twitter at