Always Wanting More?

If you find yourself having a hard time resisting the siren call of the kitchen or a second trip through the High Plains cafeteria line when you know you are not hungry, try using a delay/distraction technique. If you get the urge to nibble when you know you are not hungry, wait 10 minutes. Drink water, pick up a magazine, check-email. It's not easy at first, but the idea is to drive a wedge between your emotional feeling and its habitual response. More times than not, after that 10 minutes, you won't even want that extra serving of french fries.

Start Walking ~ Denver

You shouldn't need an excuse to get up and start walking, but if you need some extra motivation.....

Take an important step towards a healthier you! Grab your friends, family, and co-workers and join the American Heart Association on Wednesday, April 8, 2009, at Skyline Park on 17th and Arapahoe, in Downtown Denver for a mid-day rally and one-mile walk in the fight against heart disease and stroke. This is a day that adults nationwide can make the pledge to Start! walking and to become active and heart healthy. This year, the American Heart Association has partnered with the Downtown Denver Partnership to create a permanent Start! Walking Path in Downtown Denver. The path stretches from Larimer Street to California, passes by the Convention Center, parts of the 16th Street Mall, and begins and ends at Skyline Park. Come downtown on April 8th and Start! Walking! Celebration Rally begins at Noon followed by the inaugural walking on the new Downtown Denver Start! Walking Path!

Physical inactivity is a huge problem nationally and locally. Seventy percent of Americans don't get enough exercise. Start! is an exciting national physical activity campaign that encourages all Americans to live longer and healthier by making walking part of their daily lives. Walking has the lowest dropout rate of any physical activity, and yet it is the simplest positive change you can make to effectively improve your heart health. Studies show that adults may gain as many as two hours of life expectancy for each hour of regular, vigorous exercise.

For more information, visit the website: www.heart.org/start.

Posted by H2O Member: Travel Lite

Eat This, Not That

Krispy Kreme

• Eat This: Whole wheat glazed donut; 180 calories; 11 grams of fat; 10 grams of sugars.
• Not That: Glazed blueberry cake donut; 330 calories; 17 grams of fat; 28 grams of sugars.
• Don't Even Think About: 20oz Chocolate, Chocloate Chiller; 1050 calories; 42 grams of fat; 100 grams of sugars.

Wendy's

• Eat This: Ultimate Grilled Chicken Sandwich with side salad and reduced fat creamy ranch and medium iced tea; 650 calories; 44 grams of fat.
• Not That: Roasted turkey and Swiss Frescata with medium fries and medium Coke; 1110 calories; 40 grams of fat.

The Ten Best Foods for Your Heart

Heart disease is often silent, hits without warning and kills an American every 26 seconds. A heart healthy diet can reduce your LDL ("bad") cholesterol by 30% - a similar drop to what you get by taking heart medication. These foods are dietary magic bullets: they lower LDL cholesterol, raise "good" HDL cholesterol, and best of all, they don't require a prescription!

1. Nuts
2. Fish
3. Oats
4. Avocados
5. Black Beans
6. Flaxseed
7. Green Tea
8. Watermelon
9. Spinach
10. Red Wine

Digital Food Journal

Show your friends what you ate over the weekend!

Although writing down each little thing you eat and drink can be taxing, it is proven to help with weight loss. When you know that you have to write down each potato chip, cocktail, coffee and cookie that you eat or drink, it's easier to just say no. But if keeping a food journal isn't your style, try keeping a digital food journal. Using your cell phone or digital camera take a pic of all your meals and snacks. Try it for a day or a weekend and then show your healthy eating photos to the members of your H2O team!

(you didn't have this, did you?)

Eat This, Not That

Pizza

• Eat This - 2 slices of Domino's large (thin crust) cheese pizza - which has 360 calories and 19 grams of fat.
• Not That - 2 slices of Pizza Hut large (thick crust) cheese pizza - which has 560 calories and 24 grams of fat.

Beer

• Eat This - Guiness Draught - which has 126 calories and 10 grams of carbs.
• Not That - Sierra Nevada Pale Ale - which has 175 calories and 14 grams of carbs.

Cheeseburger

• Eat This - McDonalds Big Mac - which has 540 calories and 29 grams of fat.
• Not That - Burger King Whopper - which has 760 calories and 47 grams of fat.

Order Smarter at Your Favorite Coffee Shop

If you're the type of person that can't start their morning without a daily run to Starbucks, there's hope for you yet. Here are three surprising steps to ordering better the next time you're in line:

1. Make it a Cappuccino. A cappuccino is the better choice when compared to a latte. It has more foam than milk, so it ends up with fewer calories per fluid ounce. Here's proof: a tall non-fat cappucino has 60 calories; a tall non-fat latte has 100 calories.

2. Nix the Venti. Tempted to orded a venti (20 ounce) cappuccino to get more caffeine? You'll also get almost double t he calories. Instead, order a tall (12 ounce) cappuccino with two shots of espresso (the same amount you would get from a venti).


3. Go Fat-Free. This is a no-brainer in terms of your diet, but here's a new reason to go skim: it actually foams better than 2 percent or whole milk. Why? Since it countains less fat, the bubbles don't get weighed down as much as with regular milk.