You don't have to avoid all the foods you love during the holidays.  It is important, however, to watch your portion size and limit the amount of times you go over your daily calorie goals.  A good rule of thumb is to only take a few bites of the things you love and leave the rest, while stocking your plate with healthier choices.  Although the cold weather may make you less inclinced to grab a bottle of water, it is just as important in the winter as it is during the summer.  Water helps counter the dehydrating effects of travel or drinking alcoholic beverages.  It may also help satisfy your appetite since thirst  is often mistaken for hunger.

  Need a little motivation to get exercising during the holidays? Check out the tips below.

• Find an exercise partner or group. Getting motivated to exercise is easier when you have someone to share it with—and be accountable to. Commit to meeting someone at a specific time and place. Join a class that is appropriate for your fitness level. Hire a personal trainer to help you get started.  
• Build exercise into daily activities. Walk your dog. Park a little farther from the office. Take the stairs instead of the elevator. 
• Set modest fitness goals at first. When you start, you may only be able to handle a 10- or 15-minute walk a few times a week. Build your endurance slowly; you will see progress. 
•  Be realistic. If you are resuming an exercise regimen, don’t compare your current fitness level with where you were before treatment. Your body has been through its own marathon and needs time to regain strength. 
•   Make small dietary changes at first. Sticking to a new way of eating is easier if you introduce changes one or two at a time. Go from full-fat milk to 2 percent; switch from white bread to 100 percent whole grain; from white rice to brown.
• Track your progress. Buy a heart-rate monitor or pedometer and record your results. Weigh yourself at least weekly and write that down, too. 
•  Set a longer-term goal. Aim to participate in an event such as Walk/Race to help keep you focused and connected to the universe of survivors like yourself.

Metabolism is the process by which our bodies combine nutrients with oxygen to produce the energy our body needs in order to maintain normal bodily functions.  This energy is measures in calories and calories are considered fuel for our bodies.  When our main source of energy (glucose) depletes, the process of metabolism turns to fat stores (body fat) for its primary energy source. 

If you want to increase your metabolism you should first consider all the factors involved such as sex, age, the amount of muscle tissue on your body, weight, activity level and current physcal condition. RMR (Resting Metabolic Rate) is the number of calories you would burn if you were to do nothing but rest for 24 hours.  RMR is the minium amount of energy required to maintain normal bodily functions (heart beating, breathing, normal body temperature, brain function, kidney function and so on). It has been proven time and time again that properly performed high intensity strenght training stimulates the development of muscle mass which in turn will alter metabolism in two ways.  Our resting metabolism is increased when we gain muscle mass by increasing our energy expenditure or increasing metabolism at rest.  The metabolic rate or energy expenditure has been estimated to vary from five to ten calories per minute, depending on whether large or small muscle groups were involved in exercise.

MIx your trick or treat bowl with fun and healthy snacks instead of candy.  These iteams may include:

• Mini rice ceral bars
• Mini bags of popcorn
• Small pieces of dark chocolate with nuts
• Cheese and crackers
• Granola bars
• Stickers or small toys

Walk with your child through the neighborhood as they trick or treat to give you both needed exercise.  Don't make Halloween the only time you and your family get out and walk. Enjoy the fall air and walk after supper to help your food digest and burn calories.

Try  this treat:

• 2 Hershey Kisses with peanut butter (49 calories)
• M&M's Fun Size (90 Calories)
• Hersey's Snack Size (77 calories)
• Skittles Fun Size (80 calories)
• 1 blow Pop (60 calories)

Instead of this trick:

• Butterfinger Fun Size (85 calories)
• 2 Rolos (55 calories)
• 2 Tootsie Roll Midgees (47 calories)
• 2 Smartie Rolls (50 calories)
• 1 Dum Dum (25 calories)

When the heat is stifling and the humidity puts the wet blanket on your desire to walk, by all means don't quit.  Take to an indoor track, a mall, or treadmill.  Or walk in a pool if you have acess to one.  Exercising in water provides 12 times more resistance than exercising on land! 

 Here are more strategies for beating the heat while walking in the summer.

• Be an Early Bird or a Night Owl- Avoid the steamiest part of the day usually between 10am-2pm.
• Seek Out Shade- Direct sun can make the temperature feel up to 15 degrees hotter!  Check your area to see if there are parks with trails through the trees.
• Expose Your Skin- Sweat can evaporate more easily from bare arms and legs. ( Wear plenty of sunscreen, even under your shirt)
• Ice Your Thirst- Freeze a half-full water bottle, then top it off as you head out.  Take sips regularly while exercising.  Six to eight ounces of water every 15 minutes should be enough.
• Try Sports Drinks- If you can make yourself drink more water on your summer jaunts, then why not try a sports drink?  They taste good and supply less than half the calories of fruit juices.
• Cover Your Head-  Wear a breathable hat ( not a visor-- it will only protect your face, not your head), And wet that too.
• Switch Shoes- For warm-weather workouts, you need lightweighted, ventilated walking shoes ans socks that wich away sweat.  Mesh is cooler and dries faster when your feet sweat.
• Reduce Friction- Be aware of where skin rubs against skin-- between your toes, thighs, and under your arms-- apply a small amount of petroleum jelly or use runner's lube.             
• Listen to Your Body- Your body will tell you when you can push yourself, and when it's time to coast.  If you develop a headache or become dizzy or weak, stop exercising and head for  a cool place. Drink plenty of fluids and rest.

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart.  They all cause you to feel warm, perspire and breathe heavily without being out of breathe and without feeling any burning sensation in your muscles.  Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

• Choose activities that are fun, not exhausting.  Add variety of several activities that you can enjoy.
• Use music to keep you entertained.
• Surround yourself with supportive people
• Don't overdo it.  Do low to moderate level activities as you become more fit.  Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities.  Reward yourself at special milestones.  Nothing motivates like success!

Cutting back on the salt in your diet may help to control your blood pressure.  Eating fruits and vegetables will also help with blood pressure controls.

Limit processed foods such as luncheon meats and canned vegetables.

Drain and rinse canned vegetables prior to preparing them.  Or buy "no salt added". 

Look for packaged foods labeled as "low sodium".

Season vegetables, chicken and fish with lemon juice, salt free seasonings and vinegar or herbs. 

Fiber may actually reduce the calories your body absorbs from food.  It is important that you increase your fiber consumption gradually and drink plenty of water.

Add fresh fruits to salads, yogurt, cereals and as a topping for desserts.

When reading the labels on breads and cerals, look for at least 2 grams of fiber per serving.

Add vegetables to sandwiches, soups and pizzas.

Certain foods may contain substances that trigger headache pain.

By avoiding some of these, you may alleviate that migraine.

Caffeine, red wine, processed meat, chocolates, cheese, citrus fruits, MSG that is found in Chinese foods.

There are some risk factors for breast cancer that are beyond a Women's control such as family history and age.  But certain life style changes may lower the risk:

Cut the fat in your diet.  Choose foods higher in fiber instead.

Stay active.  Exercising 4 hours a week may cut your risk by 60%!

Limit alcohol.

Do monthly self exams.

1.  Eat breakfast.  Fill up in the morning with high fiber ceral and milk, whole grain breads and fruit.                   

2.  Serve yourself smaller amounts.  Use a smaller plate.                                                                                               

3.  Keep moving!  Aerobic exercise raises your metabolism.                                                                                     

4.  Bite into a pickle or lemon.  The sour taste may curb your  appetite.                                                                                       

5.  Slow down your meals.  It takes 20 minutes for your brain to recieve the signal you are full.

Here are some easy ways to work exercise into your life:

• Take the stairs instead of the elevator.
• Minimize use of your car; walk to destinations within a mile.
• Take up tennis or any other game or sport you enjoy.
• Walk briskly when ever you can.
• Get up to change the television channel; use a push lawnmower.
• Adopt a dog and take it for walks every day.
• Join a gym or health club.

     Plan snacks ahead of time instaed of grabbing sugary sweets and salty chips.  The key to healthier snacking is to have the snacks visible, convenient and effortless.

• Keep fresh fruit and vegetables on the cabinet or already washed and cut up in the refrigerator.
• Carry granola bars, protein bars or peanuts and almonds with you and so you always have something healthy to snack on.
• If you buy cookies, keep them on a higher shelve where they are hard to reach and out of sight.

     Planing ahead can make it easy to snack healthy.

     Most people know that exercise keeps muscles strong.  But did you know that strong muscles burn more calories?  Muscle mass is metabolically active tissue.  In other words,  the more muscle you have, the more calories you burn even when you're not working out.

     Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day.  So an extra 5 pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every 14-20 days.Because men have more muscle mass, they burn calories faster and lose weight more easily than women.  So women need to work out daily to stay strong and in shape.

     Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks and strengthening the immune system.  Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomia and depression.