Why Depression Could Be Good For You

A group of doctors are saying that depression can lead to better mental health. So does that mean those of us who are suffering from depression should just resolve to feeling blue? According to a recent article published in Prevention, maybe.

The theory is that pain and sadness during depression has a purpose in our lives and can be a clarifying, healing force. Depression can also be a natural way of getting you to solve important issues in your life, according to Paul Andrews, PhD, an evolutionary biologist at Virginia Commonwealth University:

Depression may be nature's way of telling you to stop and focus on what's troubling you, so you can move past it and get on with your life.

Andrews and his colleague J. Anderson Thomson, MD, a staff psychiatrist at the Student Health Services and Institute of Law and Psychiatry at the University of Virginia, have become controversial proponents for using depression to lead to better mental health–a theory that actually dates back to Aristotle during 350 BC. Apparently, studies have found that sadness promotes analytical reasoning and thinking that allows you to break down problems into manageable parts, making them easier to solve. It also leads to withdrawal–something that can give us uninterrupted time to think and learn how to turn grief and misery into wisdom, courage and determination. All of which are traits that will serve us well for the rest of our lives, according to these doctors.

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On the one hand, antidepressants have been blamed for being over-used. They are the most commonly prescribed drugs for Americans under the age of 60, and roughly 10% of the adult population is taking them–double the amount from just 10 years ago. What's more, twice as many women use them versus men. Swallowing a pill may lessen feelings of sadness, it's true. And while they can also diminish other side effects that correspond with depression, like sleep disorders, lack of energy and loss of interest in your favorite things, antidepressants can make it difficult to really feel what's going on within yourself.

Study Links Depression To Chemicals In Our Blood, But Treatment Remains The Same

On the other hand, there are undoubtedly times when medication should be used in the treatment of depression. For some people–especially those who are clinically depressed–antidepressants can be necessary to make it through the day. They can even be lifesaving.

"People with more than mild to moderate illnesses–those who are debilitated by their low mood and can't do their job or take care of their kids, or who no longer enjoy anything in life–need medication," says Paul Keedwell,PhD, a psychiatrist at Cardiff University in England and the author of How Sadness Survived: The Evolutionary Basis of Depression.

In the end, even Dr. Thomson acknowledges that "in some cases, depression can be so severe that medication is required." But he stands by his belief that putting a pharmaceutical bandage over an emotional wound can disrupt true recovery which calls for discovering the source of your sadness and thinking deeply about how to get through it–a practice that can serve us well for life.

6 Celebrities Who Are Honest About Their Depression to Help Others

Tell us what you think. Have you ever suffered from depression? How did you get through it?

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Floating yoga class is just as scary as it sounds (VIDEO)

Even though I've been practicing yoga for years, it never ceases to amaze me how unbelievably challenging I find the combination of balance, strength and control. Now, comes the news that the newest trend in yoga is holding class on floating paddle boards. I might as well just admit defeat now. (Just kidding! I know that's not the spirit of yoga.)

More from The Stir: Breast Enhancing Yoga? Get Real!!

Still, look how scary this is ...

Essentially the concept involves practicing downward facing dog and other yoga poses on an over-sized surfboard floating over water (instead of a yoga mat in a safe, dry, stationary studio). The classes are actually gaining popularity in Hawaii, California, Florida, and Washington. That may be because some yoga instructors believe paddle board yoga is more of a workout than regular yoga -- the platform is unstable and you have to use your core and muscles to keep from falling off the board into the water. It's only a matter of time before they are offered at a studio or surf shop near you. Eeps!

More from The Stir: Yoga for Dogs? You've Gotta See This

Once I get over my fear of toppling over into the water, I'd probably admit the experience looks pretty amazing. There are some benefits to be out in nature -- namely that the water likely has a calming, harmonious effect on the practice. Plus, you don't have to worry about someone's cellphone ringing during Shavasana.

And besides, isn't yoga about pushing yourself to do something you never thought possible?

Have you ever done yoga on a floating paddle board?

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Ten 10-minute stress busters

We all come across obstacles that create stressful days. Even bad hair days can leave our emotions in disarray. While taking a vacay is often a sought after remedy to alleviate stress, if you can't get away, we've got 10 stress busters you can conveniently (and more economically) do at work or home.
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1. Meditation

Take time away from your stressors to meditate – a sure-fire way to relax and find peacefulness. Go to a quiet place, close your eyes, block out your surroundings, and breathe. The focus on breathing will steer you away from distracting thoughts while relaxing your mind and body. With a variety of meditation techniques available, it will be easy to find one that best suits your needs. When you are mentally relaxed, it is more difficult to get stressed out.

2. Take a Walk

Exercise, in any form, is a well-known way to reduce stress and lower stress hormones. Taking a walk can help you sort out your thoughts and steady your emotions. When you come up against a stressful day at work, go for a walk and enjoy the scenery along the way. Even a short jaunt will let you return to the office feeling recharged and relaxed.

3. Read: center yourself with words

Reading inspirational quotes and daily devotionals can quickly lift your spirits. Whether your book of choice is the Bible or another spiritual read, take a 10-minute break every day to tune in to its calming words. You can also take a 10-minute reading break to skim the comics for a laugh or lose yourself in a new best seller.

4. Journal for less stress

Expressing your feelings in a personal journal can help you release your emotions and frustrations on paper. Give yourself 10 minutes to freely write, jotting down any thoughts that come to mind within that time period. A few days later, look back on your journal entry to self-reflect on your thoughts for that day. What sticks out the most to you? What prompted your stress for that day? Do you notice a pattern? Is it preventative? If so, what are some solutions? Using the pen to express your thoughts and emotions can help you release your worries, vent your frustrations openly, and clearly identify problems and solutions through reflection.

5. Turn on the tunes

Music can help you get in touch with your emotions, whether it's listening to an uplifting song, relaxing to smooth jazz, or relating to a song that describes exactly what you're going through. What songs put a smile on your face? Think of a tune that makes you want to dance or brings back pleasant memories. Create a playlist of your favorite feel good music. Plug in your iPod, tune out the surrounding world and tune in to music that moves you. Even listening to only a couple of songs can improve your mood.

6. Dance away your blues

Now that you have selected your favorite tunes, it is time to de-stress through dance moves. Dancing is a fun form of exercise and stress management. There is no expertise or technique required; all you need is comfortable attire and good music. So after your next grueling day at work, come home, kick your shoes off, get loose, let your hair down, and release your worries. After a few tunes, you'll find your mind cleared, and your body rejuvenated.

7. Stimulate Your Mind

Take your mind off your worries and refocus on a brain boosting activity. Puzzle games to keep on hand include the Rubik's cube, crossword puzzles, riddles, scramble, and spider solitaire. These brain games provide easy entertainment as well as a sense of satisfaction when your focus is redirected on reaching a solution to a problem other than your own. Yes, these games can be addictive, so set your watch for 10 minutes; you can come back to your game of choice later in the day when you aren't at work or in the midst of other must-dos.

8. Make a List

Writing goals and tasks down on paper at the beginning of the day can help keep your thoughts collected and your day focused. When you check off your tasks as you complete them, it decreases the chance for your day to end up in a frenzy. So take out 10 minutes in the morning to jot down small goals you want to accomplish. Whether it's laundry, working out, cooking, or cleaning a particular room in the house, creating a list will allow you more control over your day because you'll be organized and, thus, preventing potential stress.

9. Vent, vent and vent some more

Expressing frustrations and worries openly to a trusted friend, family member or a clergy member can provide instant stress relief. Holding things in often leads to more stress, so make the call to get things off your chest. Be sure to time yourself -- and let your trusted ear know you're giving yourself 10 minutes -- to avoid your conversation from turning into a long drawn-out ordeal. Learn how to release quickly and move on, which can help you focus more on finding a solution than concentrating on the problem. Give yourself 10 minutes to vent, cry, laugh, or talk about your angst. When you confide your stresses in someone, you can hang up the phone feeling less burdened. If the 10-minute rule isn't working for you, consider seeing a professional or finding a support group.

10. Exhale and Escape on a mini-vacation

Set aside 10 minutes for mental exhale from your cluttered thoughts and worries. Take your mind on a mini-vacation. Here's a quick tip for a mental escape: Find your happy place by focusing on three things, such as places or memories that are special to you. Maybe it's your favorite vacation spot, childhood memory, or a special person. Tune out distractions and focus on the details tied to those three things, such as any scents, emotions, sounds or feelings. Let your thoughts become vivid as you reminisce and mentally revisit places that make you smile and allow you to escape from reality. Although it's only for a small portion of your day, this type of visualization will allow your mind to exhale and feel more relaxed.

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Can we blame the obesity crisis on electronic media?

Why are today's kids so much heavier than kids of previous generations?

The classic answer is that kids today are taking in more calories and spending less energy: They spend less time playing outdoors and have stopped working on the farm and doing chores – but hey, haven't they stopped doing that a long time ago?

The energy expenditure side of the equation is the pet project of fast-food and junk-food makers.  Oh, if we could only give kids another hour of gym! If only kids could balance their ravenous appetite for snacks with a little more outdoor play we wouldn't have to voice the unthinkable "eat less" advice.

But the numbers just don't add up.  In order to eat like the TV ads suggest kids would have to increase physical activity to what amounts to no time left for homework or sleep.

I'd like to take an honest look at how sedentary activities really affect kids' waistlines. 

An article in Obesity Reviews looked at the current trends of childhood pastimes, and how those affect not only energy expenditure, but also energy consumption.  Let's take a look:

TV viewing

Kids watch many hours of TV and high rates of TV viewing are correlated with obesity.  While sitting on a comfy couch is super sedentary, watching TV has many other effects on energy balance. 

20-25 percent of daily calories are consumed in front of the TV.  This distracted eating increases intake of calorie-dense food (i.e. highly processed foods with lots of calories).

A study showed that 36 percent more pizza and 71 percent more mac&cheese were consumed when eaten in front of the TV, compared to meals eaten without the TV on.

For many people TV watching is associated with snacking.  They'll munch while watching whether hungry or not, and if they ever forget to bring the munchies, an ad – so many of the TV ads are for junk-food -- will no doubt remind them that something is amiss.

Video games

Video and computer games fill many hours in the average kid's day.   Video games are relatively new, and their effect on obesity has been studied less extensively than that of TV's, but observational studies show a connection, and a recent study showed obesity and overweight doubling for every extra hour spent playing electronic games.

Again we can argue that (non-active) video games are pretty sedentary, but the studies show that playing video games makes kids eat more.  Just like TV, video gaming leads to eating, the reflexive non-hunger kind of eating.

And don't forget advertisers target video gamers on these platforms, too.

A single session of video game play in healthy male adolescents is associated with an increased food intake, regardless of appetite sensations.

Sleep

Who wants to sleep when there's so much to do?  The presence of electronic devices such as a computer, TV or smart phone in the bedroom has been shown to delay sleep.

It seems counterintuitive, but shorter sleep duration is associated with increased risk of obesity.  It might be that being awake at night gives opportunity for late-night snacking; it might be that fatigue leads to inactivity the next day; and maybe lack of sleep messes up our hunger and appetite regulation.

We're sleeping less – studies show that sleep has gone down by more than an hour over the past decades – and since sleep isn't a waste of time, the barriers to sleep (many of them electronic) are hurting our health.

Media consumption begets food consumption

A recent Kaiser Family Foundation study showed that 8-18 year-olds devote an average of 7½ hours (!) to using entertainment media in a typical day.  Much of that time is spent media multitasking -- using more than one medium at a time. From what we learn from other studies we know that much of our kids' multitasked media time also involves another added and almost automatic activity: snacking. 

Much more significant than the low energy expenditure toll of media consumption is its pairing with distracted eating.

Victorian ladies weren't known for their workouts.  But they didn't snack while embroidering.  Eating used to be prompted by hunger and traditional mealtimes.  Now, it's prompted by an ad and constant availability of highly processed high-calorie food.

Uncoupling the TV, computer and video from it's by now natural companion – sugary drinks, snacks and ready to eat meals – is a tall task.

Any ideas on where to start?

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9 Reasons You're Not Losing Weight

Source: 9 Reasons You Aren't Losing Weight

You're dieting and exercising, but still the scale won't budge. What gives? People make common mistakes when it comes to trying to slim down, so if you're not seeing the results you're after, here are some possible reasons why.

• You overeat healthy foods. Nuts, avocados, whole wheat pasta, olive oil, and dark chocolate are all natural and healthy, but they aren't void of calories. You still need to watch how much you eat of the good stuff.
• You drink your calories. This is especially true in the Summer when we're all looking for ways to cool off. Choose crisp water, fruit-flavored seltzer, or unsweetened iced tea, and be mindful of how much fruit juice, sodas, cocktails, and specialty frozen drinks you gulp down.
• Your partner isn't on the same healthy road as you. I'm not one to point fingers, but you can't expect to lose weight if your husband constantly suggests ordering takeout, wants to go out for ice cream, or encourages you to sleep in instead of hitting the gym. Communicate that you need his support in losing weight.

More from FitSugar: Moving Off the Weight Loss Plateau

• You're addicted to condiments and toppings. A salad is one of the healthiest meals you can have, but when you top it with bacon bits, goat cheese, nuts, dried fruits, and ranch dressing, you can double the calorie amount in a flash. Be aware of how many calories those extras add on.
• You never measure your food or keep a food journal. A serving size of cereal is about one cup, and chances are, if you eyeball that amount in your bowl, you'll end up with way extra calories than you thought. So keep measuring cups and spoons on hand to make sure your serving sizes are appropriate. Writing down what you eat each day will also help you monitor your daily caloric intake.
• You think walking your pooch around the block is enough exercise. A 15-minute stroll is better than nothing, but don't expect to see dramatic weight loss results. You've got to kick it up a notch big time and do 30 minutes a day of heart-pumping exercise. Big calorie and fat burners include running, spinning class, interval training, hiking, and circuit training.

More from FitSugar: 6 Weekend Weight Loss Tips to Slim Down

• You're overindulging in low-fat or light foods. You pick up some frozen yogurt and because it's lower in calories and fat than ice cream, you think it's OK to pound down half the pint. You'll probably end up consuming more calories than you would if you just ate a regular-sized portion of the real thing.
• You're on a diet, well sort of. Whether you're on Jenny Craig, Weight Watchers, or following your own diet and exercise plan, you can't do it halfheartedly and expect to see results. Stay committed to your plan, or you'll see the pounds stay on your tush instead of dropping from the scale.
• You go out to eat a lot. Hitting your favorite restaurant is a great way to unwind, but you're more likely to indulge in a huge meal complete with apps, drinks, fried foods, and dessert. Calorie amount is also a mystery since foods aren't labeled. If you don't want to give up your nights out, split a meal with a friend, order healthy options like salads and grilled chicken, and sip water instead of wine.

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Listen Up: 4 Ways to Prevent Hearing Loss

Photo: Dan Saelinger

By Nancy Kalish

Hearing loss is reaching epidemic proportions— and not just among people who play their music too loud.

We all expect to go a little bit deaf when we get older. But in this era of ubiquitous Bluetooths and iPods, hearing loss is starting younger than ever before. According to researchers at the University of Wisconsin School of Medicine and Public Health, one in five people between 48 and 59 is already experiencing a deficit. And a study in the Journal of the American Medical Association found that a record one in five teens is suffering from hearing loss, as well. Here's how to turn down the volume in your environment before it's too late.

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Swallow Some Protection
Inside our ears lie thousands of hairlike cells that turn sound waves into electrical signals so the brain can interpret what we hear. But very loud noise generates free radicals that damage those cells—sometimes permanently. The U.S. military has been pouring money into research on prevention, and it's paying off. A clinical trial revealed that an over-the-counter supplement called N-acetylcysteine worked much better than earplugs alone at minimizing damage in Marines exposed to gunfire. Researcher Richard D. Kopke, MD, recommends taking 1,200 milligrams 12 hours before you're bombarded by loud noise (say, at a sporting event). If the noise is unexpected, pop 1,200 milligrams as soon as possible and take 900 to 1,200 milligrams three times a day, with meals, for the next 14 days.

A daily 167-milligram dose of magnesium also seems to offer preventive protection, according to a study by the Israeli military. This could be because magnesium helps promote blood flow (poor blood flow puts stress on the cells of the inner ear).

RELATED: Dr. Oz's Insider's Guide for Talking to Your Doctor 

Take a Break
After a Gaga-blasting Spin class, seek out silence for as long as possible. And if you're forced to endure a continuous noise (like a jackhammer or a colicky baby), go someplace quiet for a few minutes every couple of hours. Breaks allow the inflammation caused by free radicals to dissipate.

RELATED: 3 Creative Ways to (Finally!) Relax

Pick the Right Earphones
In a noisy setting, the sound-isolating kind are best, says Brian Fligor, director of diagnostic audiology at Children's Hospital Boston: "They block the right proportion of high and low frequencies so you can hear your music at a lower volume." Noise-canceling headphones are less effective; they block mostly low frequencies.

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Carry Plugs
When subjected to noise the level of a blow-dryer for 90 minutes or more, pop in wax or foam earplugs. For concerts, try hi-fi plugs labeled ER-20. Yes, they look a bit dorky. But your ears will thank you later.

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7 key steps to losing weight

You have to believe in yourself to hit your weight loss goals. Get seven key strategies to help you stay focused while you're losing weight.

When trying to lose weight, believing in your goals and having a positive attitude can be as important as improving your eating habits and being active. If you have a plan to keep yourself motivated while you're losing weight, you stand a better chance of succeeding. "People struggling to lose weight often talk about their lack of willpower, as if willpower is something that you are either born with, or not," says Palma Posillico, former VP of training and development for Weight Watchers International. "Losing weight is all about 'wantpower' — about recognising that you already have all the resources you need to get what you want."

These resources include knowing what you want, knowing how to get it and knowing how to keep yourself motivated along the way. Here are some strategies to help you discover all three and reach your weight loss goals.

1. Plot Out Your Goals

It helps to have an action plan to keep you on track. "Storyboarding" is a technique used by movie directors to sketch out a plotline, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Say you've given yourself three months to lose 10lb - Make a chart of the timeline and build it up, week by week, with details of shopping strategies, exercise tips and so forth—anything that helps make your goal concrete and achievable.

2. Envision Your Success

Athletes mentally rehearse every step of their winning routine to make it feel attainable. In the same way, you can make your own goals as real as possible by visualising yourself succeeding in particular scenarios, like making the right choices when dining out. Revisit these scenarios often, and think about how good you'll feel about achieving your goals.

3. Don't Sabotage Yourself

Many of us unconsciously sabotage ourselves with self-destructive thoughts such as 'I'll never lose weight.' Whenever you catch yourself thinking this way, try to substitute more constructive statements; for example, 'I haven't lost as much weight as I would like, but I can change that. I'm going to start by setting aside time to exercise three times each week.'

4. Be Your Own Cheerleader

Some people believe it's modest to put themselves down. But you wouldn't call a friend "fat" or "ugly" would you? You deserve the same respect, so try becoming your own best friend. Celebrate your progress, and try not to obsess about setbacks.

One way to do this is to make a list of your accomplishments in every area of your life (personal, professional and physical). List the talents and skills that enabled you to achieve them, and look at this list often. Adds Posillico: "Begin a daily journal of everything you did 'right' today." You'll be surprised how quickly it adds up!

5. Avoid Being a Perfectionist

Try not to think in all-or-nothing terms — that you've blown your diet, for example, simply because you've overdone it at one meal. "We need to be kinder to ourselves, and learn to regard setbacks as learning opportunities," says Posillico.

6. Follow Through with Your Goals

Believing you can achieve your weight loss goals is important, but you have to act too, by changing your eating habits, increasing your physical activity and so on. You can't just think yourself slim, but you can think yourself into the right frame of mind to optimise your prospects.

7. Affirm Your Self-Belief Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily. Try coming up with one or two of your own, and remember to keep them positive. You can — and you will — succeed, as long as you believe you can do it!

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Can High-Heels Really Cause Migraines? Possibly.

Michele Bachmann

Can heels cause headaches? Last week, presidential hopeful Michele Bachmann was roundly laughed atfor claiming high heels triggered her migraines, but I'm not sure why everyone think it's so ridiculous.

Wearing heels can be bad for us in a number of ways. There are the obvious ones: Blisters, sore feet, ankle pain. But studies have also found women who frequently wore high heels had shorter calf muscles and stiffer, thicker Achilles tendons that women who didn't (setting them up for serious pain), and thatwearing heels can contribute to knee arthritis andnerve damage. It can also drive your spine out of alignment and put muscular tension on your back—both of which can contribute to tension and perhaps other kinds of headaches.

Migraines and Heart Attack Risk

Time quoted the executive chairman of the National Headache Foundation saying, "I've been in practice almost 50 years treating headaches, and I've never seen heels as a cause of them. I think the stress of the campaign would more often be the provoker."

Funny, because I think a person suffering from migraine headaches would have a better idea what provokes them than a random doctor who's never met her. Having suffered from migraines most of my life, I know that all sorts of weird stuff can provoke them (for me, theater rehearsal was a really common trigger, which I'm pretty sure isn't in the medical literature either). And this New York Times blog post, 'What Migraines? New Yorkers Defend Their High Heels,' is just silly and snotty; saying that because not all high-heel wearers get headaches, none possibly could is like saying that just because I can eat peanuts, there's no such thing as a peanut allergy.

An Orgasm May Just Cure Your Migraine

Now, why Bachmann continues to wear high heels even if they trigger migraines for another time either says a lot about her, what's expected of women in politics, or both. But we'll leave that for another time and place …Photo: David Shankbone

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The Ecstasy of Crossing Something Off the List

Postoffice

Recently, my older daughter and I went to the post office to apply for her passport.

I'd been dreading this trip for days. Every task associated with it filled me with anxiety -- but nothing ended up being as hard as I expected.

And as we walked out of the post office, I felt a giant surge of energy, happiness, and relief. Ah, the ecstasy of crossing something off the list! Even accomplishing the smallest task gives me a little jolt.

This is my new Secret of Adulthood: Crossing something off the list is very cheering. (Also: Make sure you know where to find family members' birth certificates. I was very happy when I found that document in the proper file.)

* I'm really looking forward to the BlogHer Conference next week, and if you're looking for some interesting blogs to read, the BlogHer site has more leads than you can possibly follow.

* Sign up for the Moment of Happiness, and every weekday morning, you'll get a happiness quotation in your email inbox.

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Dining Out On a Diet... Yes You Can!

Honestly, sometimes restaurant food seems like the most convenient choice after a long day at the beach, a crazy day at work, hours of traveling, or picking your kids up late from summer camp. In fact, a recent study found that Americans now get about 35% of their calories from restaurant fare.

But restaurant menus are often loaded with diet-busting..and nutrition zapping... options.

Registered Dietitian Sharon Richter shared some of her tips for maintaining positive eating habits, even when you feel caught up in the rush of summer, starting with the major things to avoid.

The Big "NO"s

• Fried foods
• Eating the bread in the basket (yes, it's delicious and oh so tempting, but you've got to draw the line!)
• Huge portions
• Tons of creamy sauces and cheese (sorry, alfredo's gotta go)

It sounds like a lot, but in reality, you can practice healthier eating habits while you're dining out by making very simple changes in the way you select your meals. Here are a few tips to get you thinking positively and making healthy decisions.

Related: Is Obesity Contagious?

Grill It!

Sharon most definitely recommends grilled foods as a delicious, but healthy, alternative to eating fried.  Most lean cuts of meat, chicken and fish taste amazing on the grill. Also, consider items that have beenpoached, steamed, or seared. You can enjoy these  without sacrificing the flavor that will make your stomach happy.

If the meal you really want is made with a fat, ask the restaurant to prepare your food with olive oil, rather than butter or other less healthy choices.

You can save calories by skipping the appetizer, but if you want to tease your tastebuds before the main course, try healthy options like raw oysters, fresh shrimp, a tossed green salad with fat-free dressing (skip the croutons, cheese, eggs and meat), or vegetable soup (no cream base!).

Related: Can You Really Trust the Calorie Counts on Restaurant Menus?

Size Matters

Paying careful attention to the portions on your plate is a quick and easy way to make sure you aren't overindulging, and to guarantee that your meal is balanced. Sharon tells her clients tovisualize the plate divided into sections.

"I would say half of the plate should be fruits and vegetables, and the other half should be divided between starch and a lean protein," Sharon explains.

"Your hand can be used to evaluate your portions," says Sharon. "Carbs, whether it's rice or pasta, should be served at about the size of a baseball. For protein, you should consider size based on the meat— red meat the size of the palm of your hand, chicken to your first knuckle, or a serving of fish the size of your entire hand."

Many restaurants now give you the option of ordering an appetizer size of a meal, which you can supplement with a salad or veggies (asked for steamed!). 

"An appetizer portion is sometimes the best idea," says Sharon, "because entrée servings can be so big." 

You can also split a meal with a friend or ask the waiter to put half your food in a takeout container before you start eating.

If you have just had dinner and you really want dessert while you're at the restaurant, Sharon suggests either splitting the dessert with people at the table (just a spoonful each will go a long way in satisfying that sweet tooth) or enjoying some fresh fruit.

Related: How Much Exercise Do You Really Need?

Eating Smart

We've all had that feeling of dread when our food finally arrives at the table, and our stomachs are groaning under the strain of the two cups of soda (or 2 margaritas) we consumed prior to dinner's arrival.

A healthier option is to go with water, but if you really want to have a drink, ask the waiter or waitress to bring it with your meal, so you don't fill up prematurely.  And if you want to unwind with a cocktail, go simple.  Choose wine (average serving 125-150 calories), light beer (starting as low as 55 calories per serving) or basic cocktails that use low-cal mixers (rum and diet coke).       

If you're the kind of person who gets sarcastic questions like "Jeez, would you like some food with that sauce?" then this last tip is for you. Too much dressing can virtually eliminate the nutritional value of a salad. Sharon says ask for dressing and sauce on the side, so that you can better control how much you're consuming, and encourage yourself to stay on track.

Also, never go out to dinner starving because you'll be more tempted to overeat.

Related:TASTE TEST: Best Low-Cal Frozen Treats

Remember, Nobody's Perfect

Sharon is a firm believer in the 80/20 rule. A little give, a little take. She notes that neither binging nor starving yourself will give you desirable results that are good for your body. Instead, reward yourself.

"If you eat healthy 80% of the time, then 20 percent of the time you can eat something that's not as healthy, like ice cream," she says.

So, if you've been good, don't turn down a trip to the ice cream parlor with your girlfriends. After all, it IS summer, and ice cream IS delicious. Just make sure you don't go overboard with your portions.

"If you generally eat healthy, then a little ice cream won't be detrimental to your health," Sharon jokes. "That way, we feel less of a need to binge, mentally."

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24 Ways to Add Excitement to Your Life

Want to energize your mind, body and soul? These 24 innovative ideas are guaranteed to fill your life with challenges and fun.

Nothing will snap you out of a rut faster than trying something new. From closet cleanouts to reconnecting with long-lost friends, these ideas should keep you recharged and ready for action.

1. Take an evening class

Have you always wanted to write an award-winning screenplay, whip up Celtic bracelets or speak French like a native of Provence? The time is now! Call your local community center and sign up for a noncredit course.

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2. Get a makeover
Fancy yourself a redhead? Ask your hairdresser for a dye, or try a semipermanent rinse at home. And what about your makeup? Book an appointment with a department store cosmetics specialist, and leave looking like a new person, even if you only actually buy a lipgloss.

3. Spend quality time with your parents
Invite Mom and Dad out for dinner and a movie.

4. Find a blast from the past
Stop wondering what happened to your best friend from primary school — track him or her down and find out. It could rekindle a great friendship!

5. Clean out your wardrobe
Be brutal! If that dress clings in all the wrong places or that jacket looks like a tent since you lost weight, bag them for charity.

6. Put your hand up
Give something back to the community by volunteering to help a charity. Deliver meals to the elderly with Meals on Wheels. Sign up as a Red Cross volunteer. Help your local Humane Society by cleaning, feeding and walking stray dogs.

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7. Spice up your social life
Spend a night at a karaoke bar or theme park or line-dancing with a group of friends, and tighten your stomach muscles with all the laughing you'll do.

8. Formalize your weight goal
Set on reaching a certain weight by your niece's wedding or your partner's 40th? Then try strategies to motivate yourself. List 10 things you'll enjoy when you're slimmer. Take two more walks a week. Drink one more glass of water per day.

9. Trace your family history
Who knows, you may discover some interesting skeletons in the closet or a famous long-lost ancestor. Local genealogical societies are a great resource, and a lot of information can be found online.

10. Create a fragrant oasis indoors
Go on a shopping spree for scented candles, soaps, essential oils and potpourri. Want to be more hands-on? Hit the crafts shop and snap up some "how to" books on candle-making and soap kits.

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11. Overdose on fresh air
Head to the park, but don't languish on a picnic blanket — get moving! Ride a bike, feed the ducks, throw a Frisbee, walk your dog, play a game of tag or rent some inline skates.

12. Absorb more culture
Art and history can be good soul food — spend an afternoon at a gallery or museum catching the latest exhibition. Can't be bothered fighting the crowds? Then check your local paper for smaller exhibitions at libraries or community centers.

13. Decode your dreams
Was that snake you dreamed of an omen of danger? Keep a dream diary by your bed to record your dreams right when you wake up. Then discover what your subconscious is telling you with a dream analysis book or by looking it up online.

14. Feel young again
Thumper in Bambi, Ariel in The Little Mermaid — recapture the wonder you felt watching them by spending an afternoon at a kids' movie. If you don't have kids of your own, offer to take your sister's or friend's children — they'll love you for it.

15. Sit around a campfire
Tell ghost stories, roast marshmallows and bellow old campfire favorites. The warmth of friends and flame will relax and mesmerize you.

16. Go bazaar
With bright scarves, the smell of fresh flowers and straight-from-the-farm food, open-air markets give your senses a complete workout. Enjoy one-stop shopping by picking up ingredients for tonight's dinner, buying a new outfit, choosing a rug for the kitchen and purchasing some new house plants.

17. Plan the ultimate party
Choose a theme: make it an evening of wine-tasting, a literary occasion, a "fortune-telling" night (organize a psychic to come and give readings) or a beauty session where you and your friends give each other manicures and pedicures while sipping Champagne.

18. Redecorate your bedroom
For a touch of the Orient, place large, black, square candles atop a bed of cloves on square saucers for a romantic safari vibe. Or try mosquito netting hung from a ring above your bed. The only limit is your imagination — so decide what ambience you want to create, then go for it.

19. Get the team spirit
Want to have fun, make friends and burn calories all at the same time? Then sign up for a team sport such as basketball, soccer or ice hockey.

20. Make your own greeting cards
Indulge in the artistic challenge of design using colored cardboard decorated with anything from rose petals or leaves to watercolors combined with ink. The satisfaction is two-fold — you'll enjoy surprising friends and family with such a personal statement.

21. Save at the sales
Tired of the frantic, last-minute dash to find birthday presents? Banish the panic factor by buying gifts for friends and relatives well in advance at mid-season sales.

22. Breakfast in style
Pack a scrumptious breakfast, then take it to a scenic spot such as the beach or a local park. Bring either a book or a friend.

23. Be a dancer
But don't play it safe. Instead of ballroom dancing, try Latino, Irish, belly or tap dancing. It will do wonders for your waistline and your coordination.

24. Consult on color
Should you buy that fabulous jacket in taupe or cream to best suit your complexion? Ask a color consultant (go to the department store to find one).

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