Summer injury Rx

By Sarah B. Weir 
Posted Mon Aug 8, 2011 1:58pm PDT
More from Green Picks blog

(Photo: Getty Images)

Tennis elbow, anyone? According to the American Academy of Orthopedic Surgeons, sports-related injuries skyrocket in the summer. Trips to the ER rise accordingly, but less severe bumps, twists, aches, and pulls can often be treated at home with an OTC anti-inflammatory medication, rest, and the application of ice or heat.

The rule of thumb is that ice reduces inflammation and has an anesthetic effect when applied immediately after a soft-tissue injury. Heat, on the other hand, promotes healing when applied about 48 hours after the injury first happened and also comforts chronic pain.

The Mayo Clinic explains that swelling occurs when broken capillaries around a soft-tissue injury leak blood and serum. This can lead to stiffness and pain. Ice reduces this initial swelling. Heat causes capillaries to widen, but after a couple of days (once the swelling has gone down) it has a soothing effect and helps to break up blood clots around an injury.  Heat also supports the healing process by increasing blood flow to the injured area.

General guidelines for applying ice and heat

Applying ice: Apply ice every waking hour or so for at least 10 but no more than 20 minutes for 48 hours. Use a thin towel between ice pack and bare skin to prevent irritation. Bags of frozen peas are convenient to use because they conform to the shape of body.

Applying heat: Apply a heating pad or hot, wet towel to affected area for up to 20 minutes several times a day. Never sleep on a heating pad.

A weekend warrior's cheat sheet for soothing specific conditions

Tendonitis:  Tendonitis is the inflammation of a tendon, which shows up in conditions such as Golfer's Elbow and Swimmer's Shoulder. A new injury should first be treated with ice, though heat can be helpful for dealing with chronic pain.

Strain:  A strain is the overstretching or tearing of a muscle or tendon and most often occurs in the lower back or hamstring. WebMD recommends PRICE (protection, rest, ice, compression, and elevation) for the first 48 hours.

Sprain:  A sprain occurs when a ligament is overstretched or torn. The most common sprains are ankle, knee, and wrist. Minor sprains can be treated with PRICE (see above). After 48 hours of icing, heat can help break up bruising around the point of injury. Moderate sprains may need bracing and rehabilitation, and the most serious require surgery.

Contusion:  According to the American Academy of Orthopedic Surgeons, muscle contusions, or bruises, are the second most common sports injury after strains. Treat with ice and light compression for up to 48 hours after injury. Once any swelling has subsided, heat can help speed the healing process.

Muscle soreness: Two days after your first your first run (or soccer game or tennis match) of the season and you are so stiff and achy you can barely walk up the stairs? That pain is called delayed-onset muscle soreness. Both ice and heat may feel soothing, but according to a study published in the Journal of Sports Medicine, the best way feel better is MORE exercise after a day or two of rest

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5 Ways to Lose 5 Pounds

Five doesn't seem like a huge number when it comes to throwing down a Lincoln to pay for lunch or applying the 5-second rule (we know you do it), but when it comes to losing weight, dropping 5 pounds can seem monumental.

However, like all goals with perspective and a plan, shedding the weight becomes totally attainable. Think of it this way: If you cut 200 calories each day through diet or exercise, you'll be on track to lose a fiver in 3 months. Want to speed things up? Eliminate 500 calories  from your daily intake to lose roughly 5 pounds in a month.


Drink More Water

Research indicates that chugging H2O curbs appetites. In fact, in one study by the American Chemical Society, dieters who drank water three times a day before meals over 12 weeks shed about 5 pounds more than those who did not boost their water intake. Water's benefits don't stop there: Agua also keeps you energized, so you'll have the vigor needed to burn additional calories in the gym, on the tennis court, or wherever the day takes you. "Even being slightly dehydrated can lead to feeling fatigued," says personal trainer Jim White, RD, owner of Jim White Fitness & Nutrition Studios in Virginia Beach, VA. And soda fiends out there can chop more than 200 calories from their diets by replacing a 20-ounce bottle of nondiet cola with some refreshing H2O.



Say No to a Side of Fries or Potato Chips

A 4-year study on the effect of lifestyle on weight gain revealed potatoes and potato chips were closely linked to packing on pounds, which shouldn't come as a surprise. After all, a medium order of french fries is loaded with 380 calories, and a 1-ounce serving of potato chips adds 150 calories. Replace these greasy sides with fresh veggies to save yourself hundreds of calories in a week.


Cut Down on Added Sugars

On average, Americans consume 475 calories of added sugars daily, estimates Rachel Johnson, RD, PhD, a professor of nutrition at the University of Vermont. You, too, can do the math. Eliminating added sugars could save you thousands of calories in a week. In fact, a study review published in the journal Public Health Nutrition found that the consumption of sugar-sweetened beverages contributed to 20% of weight gain between 1977 and 2007. Other offenders included cookies, cakes, doughnuts, and dairy desserts. To trim hundreds of empty calories from your daily diet, check nutrition labels. "Look for anything that ends in the letters "ose," the biochemical ending for sugars, such as sucrose, dextrose, fructose, and maltose, and the word syrup," Johnson says. If it's sweetened, skip it.



Beware of Hidden Calories

We've got to give credit where it's due: Following reports about their high-calorie eats, many restaurant chains have begun to disclose calorie information on their menus. But while these eateries are off to a good start, a recent study from Tufts University showed that the calorie counts that appear may be incorrect. Researchers found that 19% of the foods they tested contained at least 100—and in one case 1,000—calories more than what was stated on the menu. Additionally, the biggest culprits of this calorie miscalculation were items usually viewed as healthy choices (think salads and soups). This means even diligent dieters may inadvertently consume more calories than they intend. The best way to fight back: Learn appropriate portions for common foods and skip calorie-laden condiments and dressings.


Move More

Not all calories are lost at the kitchen table. Daily physical activity chips away at unwanted pounds.

If lifting weights and running the treadmill have become a snooze, shake things up with some unconventional training, suggests White. "Choose an activity that you enjoy, whether it's yard work, pole dancing, Zumba, or Pilates—anything that gets your body going."

Whether you already work out or haven't hit the gym in a year, slash even more calories by integrating these activities into your weekly routine.

To burn…*
More than 100 calories, try:
Walking for an hour at 2 miles per hour (183)
Cooking for an hour (176)

More than 200 calories, try:
Raking the lawn for an hour (281)
Cleaning the house for an hour (246)
Bowling for an hour (219)
Leisurely bicycling (less than 10 mph) for an hour (292)

More than 300 calories, try:
Golfing for an hour while carrying your clubs (329)
Mowing the lawn for an hour (387)
Dancing for an hour (317)
Playing baseball or softball for an hour (365)

More than 400 calories, try:
Doing high-impact aerobics for an hour (493)
Hiking for an hour (438)
Stationary bicycling or rowing for an hour (493)

More than 500 calories, try:
Playing basketball for an hour (584)
Jogging at 5 miles per hour (584)
Using a stair treadmill for an hour (657)
Swimming laps for an hour (511)

*Based on the average calories burned for a 160-pound man according to the compendium of physical activities.

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5 Dos and Don’ts of Teeth Whitening

With choices including toothpastes, gels, rinses, strips, and in-office professional whitening methods, it's hard to know which teeth-whitening system is right for you. From how to choose the best plan for pearly whites to no-nos as you go through the process, here are simple dos and don'ts to help you improve the sparkle in your smile.


1. Do consult with your dentist before choosing a treatment plan.
Not all tooth stains are created equal. Different stains must be treated differently, and not one whitening system can attack all forms. Talk to your dentist about your dental history and eating and drinking habits before you explore at-home or dentist-office treatments.


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2. Do use paste for a quick-fix single-shade upgrade.
Whitening toothpastes do not contain bleach, and therefore, are the mildest smile-whitening method. However, since they only utilize gentle abrasives, pastes will usually only improve the color of your teeth by one shade.


3. Do splurge on a dentist visit for immediate results.
For a couple hundred dollars, you can be in and out of your dentist's office, fully equipped with a visibly whiter smile, within an hour. The secret is in the light treatments administered by professionals. Whitening agents are applied directly to your teeth in conjunction with heat, light, or even a laser. Do not try this at home.


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4. Don't abuse whitening strips.
Overuse of whitening gel strips can lead to ultra-sensitive teeth—you know the kind that make you cringe when you eat something hot or cold. Be sure to limit strip use to the duration designated on the packaging, and err on the side of caution if you're already prone to sensitive teeth.


5. Don't drink colored beverages or eat acidic food after whitening.
No matter which treatment plan you choose, there are a few guidelines you'll need to adhere to in order to make your new, bright smile lasts as long as possible. First, when drinking anything other than water—and especially tea or coffee—use a straw when possible. This limits your teeth's exposure to stain-causing beverages. Second, avoid citrus-based foods to ensure your tooth enamel remains as strong as possible.

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The benefits of losing 5%

For most people 5% is enough to reduce the risk of developing type 2 diabetes. Your weight loss success may also mean that you help to lower your blood pressure. There are many other health benefits, too – research has shown that a loss of 5–10% of your starting body weight can make a real difference.

Health benefits

• Lowers your body's cholesterol levels
• Can improve blood sugar control
• Reduces aches and pains
• Improves mobility
• Can improve your breathing
• Helps you to sleep better
• Reduces the risk of sleep apnoea
• Helps prevent angina – chest pain caused by decreased oxygen to the heart.
• Decreased your risk of sudden death from heart disease or stroke
• May stop the need from regular medication
• Reduces the risk of certain cancers

Your emotional health will also benefit hugely. People who have lost 5-10% of their body weight report improvements in quality of life, a noticeable reduction in depression symptoms, increased energy, plus a more positive attitude to life.

Little By Little

When it comes to weight loss, some people are unduly hard on themselves. They feel that they won't be truly happy until they have lost three or four times the amount necessary to start seeing a difference.

The trick is to be realistic about your weight-loss goals and how long it will take to achieve them. Don't discount the small losses you've accomplished either – they are very significant and should be used to spur you on. Trying to lose too much too quickly can undermine your efforts and actually work against you, and is more likely to result in your weight yo-yoing, which is detrimental to your progress.

Breaking your weight loss journey into small, manageable steps of 5–10% will help to keep you motivated. If you have a lot of weight to lose, reaching Goal may seem like a daunting task, but having a set of measurable targets will help you to stay on track and keep you focused.

As you achieve each goal, it will give you that all-important momentum to increase your level of motivation still further to keep going and achieve your Goal Weight.

Don't Forget...

As you lose weight, your overall energy needs are also naturally reduced. To counteract this and resume your weight-loss rate, you may need to step up your daily activity levels. These small adjustments will make all the difference and get you back on track.

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What your doctor didn’t tell you about calcium

By Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell Magazine

Long before I became a registered dietitian or nutrition editor, I knew the importance of getting enough calcium for strong bones.

And because I'm not a milk drinker, my doctor has told me multiple times to take a supplement. I'm not alone either: Many women are advised to take a calcium supplement for healthy bones—especially after menopause (when decreasing estrogen levels accelerate bone loss). (Find out how much calcium you need here.) In fact, the majority of American women over 31 take calcium supplements, says a 2010 study in The Journal of Nutrition.

Related: 4 Dietary Supplement Myths Busted
Can A Multivitamin Help You Slim Down?

But new research, published online in the British Medical Journal, might have you second-guessing a supplement. Scientists reported that postmenopausal women who took calcium supplements increased their risk of heart attack by 25 to 30 percent and stroke by 15 to 20 percent.

Calcium supplements—unlike calcium-rich foods, such as milk—increase blood calcium levels for a few hours after they're taken, says Ian Reid, M.D., the study's lead author. (Find delicious calcium-rich recipes here.) This bump may raise risk of heart disease—possibly because the calcium is deposited in the walls of the arteries, making them less pliable.

Other experts think women's supplement habits shouldn't change, in part because there's research to show calcium may help the heart. "Postmenopausal women given calcium supplements had a slightly lower risk of stroke and heart disease," says Robert Heaney, M.D., professor of medicine at Creighton University and an internationally recognized calcium expert, citing a study he and colleagues conducted.

Bottom line: Before you start—or stop—taking calcium supplements, speak with your doctor. Women aged 19 to 50 need 1,000 mg per day; for women 51-plus, it's 1,200 mg daily. It's possible to meet these recommendations through food—if you choose wisely. Dairy products are good choices (choose nonfat or low-fat to limit saturated fat), as are kale and collards.

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10 Effortless Ways to Cut Calories, Not Taste, from Breakfast

Try as we might, there's no way to escape the science of calories. Every calorie counts and unfortunately lots of our favorite foods have too many calories. But don't fret, life doesn't have to be lived eating flavorless celery and lettuce. There are lots of great ways to cut calories without feeling like you're being deprived.

Here are 10 ways to reduce breakfast calories. We've actually tried these and can attest that you'll get through the most important meal of the day with fewer calories, and best of all, you won't sacrifice any flavor!

1. Replace honey with maple syrup
Just a little honey will go a long way. You can use much less honey than you would use in syrup and get more than enough sweetness.

2. Use egg whites
One egg has about 70 calories. If you ditch the yolk, you cut 50 of them. Granted, you'll need more than one egg's worth of whites for most dishes, you still get lots of protein and miss very little flavor in your morning scrambles or omelets.

3. Use olive or canola oil spray instead of butter
When using a skillet avoid the butter and grab these healthy sprays. A tablespoon of butter is about 100 calories, while most sprays list their trace amounts as 0 calories. The flavor is excellent and the oils are great sources of healthy fats.

4. Use cinnamon instead of sugar
Need to add flavor to oatmeal or cereal? Don't reach for the sugar bowl; go to the spice rack and use cinnamon. It offers a warm flavor without adding any calories. Sugar is about 15 calories per teaspoon and those teaspoons add up quickly.

5. Use Greek yogurt instead of fatty cream cheese
Smear bagels with Greek yogurt and save a lot of calories and gain a ton of protein and flavor. While cream cheese is 50 calories per tablespoon, an entire 150 gram container of Greek yogurt is only 80 calories- and a little goes a long way. That much cream cheese would equal more than 400 calories!

6. Bulk up omelets with fresh vegetables
An omelet is already loaded with protein due to the eggs, so forget the high fat meats and cheese and load it with low-calorie, high-nutrient peppers, onions, tomatoes, mushrooms, spinach, and even avocado. You'll cut hundreds of calories and end up with a well balanced meal.

7. Use ice in smoothies instead of milk
After you've added your choice of fruit and possibly yogurt or protein powder, add some ice in the blender. The result is less calories and a very refreshing morning treat.

8. Use frozen fruit and water instead of milk in oatmeal
After using water to cook the oats, drop a few pieces of frozen fruit in the bowl and let them melt. A fruit like blueberries or strawberries seep into the whole bowl and give it a delicious flavor. It only takes a few berries, too. A half cup of whole milk is about 75 calories, while a half cup of berries is about 30. That's a big difference for all the sweet flavor it adds.

9. Eat the fruit, don't drink the juice
A piece a fruit will contain much more fiber than its juice, it is much more filling, and it's much lower in calories. For example, a cup of orange juice is nearly 115 calories, and who just drinks a single cup? The actual orange is about 50 calories. It's filling and satisfying all on its own.

10. Rethink your latte
Order a grande Americano with 2 pumps of sugar free vanilla syrup and add a splash of fat free milk with half a Splenda. It tastes exactly like a vanilla latte but with about 100 less calories, and a cheaper price tag.

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Workout Gear That Makes It Look Like You Workout

By Liana Schaffner, Allure Magazine

Whenever I put on workout pants, I'd like to run a mile—in the opposite direction of the gym, yoga studio, and any other place filled with earnest fitness types and full-length mirrors. Why? That clingy, stretchy fabric shrink-wraps every inch of my legs, but stops right at the waist, producing a lumpy, dumpy midsection that only a strategically placed gym bag can conceal.

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That's why I'm kind of giddy over a new breed of activewear that streamlines your core as effectively as a couple hundred crunches—or a pair of Spanx. It's called Apifeni (like, "epiphany") and it's the brainchild of attorney-turned entrepreneur Danielle Dobin, who developed the idea after the birth of her son, James. "I wanted to get back in shape, but I felt self-conscious about my body, and my workout clothes only exacerbated my problem areas," says Dobin. "Plus, they just weren't functional. Every time I did a downward dog, I had to pull up my pants." Dobin went home and began designing high performance gear with an even higher waist that supports (read: sucks in) your stomach. The response was encouraging and immediate. "Women kept approaching me to find out where I got my leggings. I realized this was something worth developing and sharing."

Related: 10 Easy New Hair Ideas for Summer

The tummy-tightening, slip-resistant results have taken off like a marathoner, winning fans as far across the spectrum as former White House press secretary Dana Perino and former Playboy bunny Kendra Wilkinson. And now, Allure readers can get in on the action, too—with a discount. Log on to apifeni.com and enter the promotion code alluresummer to get 20 percent off and free shipping on Apifeni apparel from now until August 30!

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3 things I hate about being bipolar

Did I make the right choice sacrificing emotional turmoil for a numbed existence?Credit: Summer Banks, Summer Banks

Nearly 10 years ago I decided to stop taking all bipolar medications. At the time, I was trying to have a baby and medications prescribed for bipolar disorder are not safe during pregnancy. After my babies were born, I chose to stay medication-free so I could live a more "normal" life. Medications for bipolar disorder even out emotions, but that means the high emotions and low emotions are numbed. I wanted a life of laughter, crying and emotions that varied from one day to the next; one event to the next. What I ended up with was a roller coaster ride of ups and downs that took me places I never wanted to go.

I bottle up emotions until I explode. It may appear that I am on an even keel most of the time, but that is just a mirage. I bottle up emotions "normal" people vent in an effort to make people around me happy and reduce the chance of arguments, fussing and fights. At the time it seems like the right idea, until my emotional storage space gets so full that some emotions start to leak out. I cry when I am supposed to laugh and I laugh when I am supposed to cry and then I feel the pain. Usually it starts as a small pain in my chest or head that grows slowly over a few days. Once the pain starts, I have to let out all the emotions and I hurt people in the process.

I think about suicide nearly every day. When I was 10 I told my parents I wouldn't live beyond 27. I have no idea where that thought originated, but it stuck with me well past 27. Without medication, I think about suicide often. Suicide is like a fireball. At first, the thought is hot and you can old toss it around in your mind for a little while before forcing it out. Then, over time, the fireball cools down and you can keep it around for a little while longer. I am lucky, however, because my mother committed suicide so I see what happens after the fact and that knowledge is what keeps me alive every day.

I hurt the people I love and they stick around for more. This is the side effect of living drug-free with bipolar disorder that I hate the most. My husband takes everything I throw at him and he comes back for more time and time again. I often wonder about the strength it must take to put up with severe mood swings and wish I had that same strength. My children see mommy crying and they immediately start drawing pictures of happy things like flowers and hearts. I get more hugs than loud words and more support than I feel I am entitled to.

Will I live the rest of my life drug-free with bipolar disorder? Chances are the disease will not allow that to happen. I can control my mood swings most of the time, but I cannot control the feelings, thoughts, emotions and pain associated with the disease. After nearly a decade I have learned that human kindness is stronger than mental illness, love is more powerful than hate and life is worth living even when it hurts so bad you can hardly breathe.

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4 Ways Exercise Can Help Your Social Life

• Source: Score a Date and Go on Vacation: 4 Ways Exercise Can Help Your Social Life
  
  The benefits of exercise go way beyond a killer bod and healthy heart; it can also help boost a sagging social life. From working on existing friendships to making new ones, find out how keeping active may score you the love of your life, your dream vacation, and more!
  
  
• Ladies' Night — Whether it's hitting the gym after work or going on a weekend hike, exercise is an easy way to schedule in some girl (or guy) time. Just like celebs who work out with friends, my friends and I use side-by-side time on the treadmill to talk to each other about what's happening in our lives. Exercise is also an easy way to experience something new and fun together. Recently a bunch of us took a pole dancing class — something I would have never done on my own! Not only was the pole dancing class a fun workout, but it was also an easy way for us to let loose and laugh together. Instead of happy hour, get your friends together and try out a new fitness class, go on a bike ride, or schedule a camping weekend full of hiking, kayaking, and healthy campfire eats!
• Gain a Hobby and Make New Friends — Taking out your headphones and getting off the elliptical may open doors for you to an entire new life. Experiment with specialized forms of fitness like yoga, rock climbing, or running until you find one you fall in love with; not only have you found a new hobby, but chances are you'll also make friends along the way. Once you become a regular at a yoga studio or group fitness class, strike up a conversation with other regulars you recognize — they may be interested in taking another class together. Many outdoor fitness activities like cycling, running, or rock climbing have online community forums where you can find meet-ups, join workout groups, or pair off with a buddy. My boyfriend's closest friends are people he met through rock climbing; I also have a friend who now counts her yoga teacher as one of her personal friends.

More from FitSugar: Celebrate Summer Lovin': 10 Healthy Date Activities

• Find Love (or at Least Increase Your Chances) — While some people don't like being bothered when working out, for others, the gym is another opportunity to meet that special someone. Whether it's the gym or a running group, the more visible you are, the more likely you'll be to meet someone. And what's great about meeting someone at a gym, fitness class, or outdoor activity is that you already know they care about staying fit and active, too. Here are our ideas for some of the best places to meet a fit guy — hint: always choose rock climbing over Pilates. Keep in mind, even if you don't meet any date prospects while working out, expanding your friend circle with people you do meet through fitness-related activities may give you access to their single friends.
• Save Money For Things That Count — It used to be that I'd accept almost any social invite, which wasn't good for my waistline or wallet. Nowadays I schedule time for working out, which gives me a good excuse to skip out on other things. Declining invites for exercise may seem like a point against a healthy social life, but instead of feeling pressured to do everything and anything, I am saving money, feel more rested, and am thoroughly enjoying the nights I do go out. With the money I'm saving, I've been able to do pricier things with my friends like weekend staycations, fancy dinners, or spa days. And saying no doesn't always equal being alone: the eight-mile hike my friend and I went on this weekend gave us time to catch up, burn calories, and avoid a pricey boozy brunch. Chances are you'll have a friend who'd love to hang out, work out, and save money in the process!

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Diet Rules That Are Meant to Be Broken

If you don't eat red meat or snack after 8 p.m., it's time to loosen up. The secret to losing weight is finding your happy medium (or medium rare). Get ready to break a few rules and lose weight, too.

Rule #1: Swear Off Red Meat to Cut Calories

Smarter strategy: Enjoy an occasional hamburger for the protein -- and yumminess -- it provides. "Protein takes longer to digest, so it keeps you full," says Jonny Bowden, PhD, a weight-loss coach and author of The 150 Healthiest Foods on Earth. Red meat gets a bad rap because certain cuts (like those labeled "prime") are high in artery-clogging saturated fat. So keep it lean with "round" and "loin" options (as in top round, sirloin, and tenderloin) and ground beef that's 5 percent or less fat. Eat no more than two servings, or five ounces, of lean meat daily (a serving is about the size of a deck of cards) and no more than 18 ounces a week. Vary your options with other protein powerhouses, like fish, poultry, and beans.

Rule #2: Don't Eat After Dinner

Smarter strategy: Your body doesn't magically store more fat and calories after a certain hour, so if you work out in the evening or feel famished, there's no need to go to bed with a grumbling tummy. "You can slow your metabolism if you don't give your body fuel when it needs it," says Christine Mastrangelo, RD, founder of New England Nutrition Associates. The trick is to choose a healthy snack, such as whole wheat pita chips and hummus or three cups of air-popped popcorn. If you nibble at night, Mastrangelo suggests that you start each day by planning ahead for those calories. "You'll be less likely to reach for traditional late-night munchies, such as potato chips and ice cream, when you know you've allotted only a small number of calories for your evening snack," she explains.

Rule #3: Hold Your Ground Against Cravings

Smarter strategy: Indulge yourself -- in moderation. Sure, you can try to substitute your way out of a craving, first by noshing on an apple, then a couple of graham crackers, followed by a fat-free pudding. But you'll probably end up consuming more calories than if you had simply enjoyed a few squares of chocolate or whatever it is you really want, says weight-loss expert Kara Mohr, PhD, owner of the fitness and nutrition company Mohr Results, Inc. "Psychologically, we're tempted by what we can't have, which is why deprivation makes us desire 'forbidden' foods more than usual," she says. When you do give in, odds are good that you'll devour more than you should, according to a study in the International Journal of Eating Disorders. Researchers at the University of Toronto found that women who were deprived of chocolate for a week experienced more cravings and ate more of the sweet stuff than those who weren't denied it.


Rule #4: Bread is the Enemy

Smarter strategy: Despite what disciples of the low-carb craze profess, bread -- the whole-grain kind, of course -- is an ally in the battle of the bulge, because the complex carbohydrates it contains provide filling fiber. "It's the easily digested refined carbs -- the ones in white bread, crackers, and pastries -- that lead to weight gain. They don't fill you up, so you get hungry quickly and end up consuming more calories," Mohr says. And there's a good reason you crave carbs: They are your body's preferred source of energy. "A drastic cutback only sets you up to OD on mac and cheese or chips later," Mohr adds.

Rule #5: Be Afraid of Fat

Focus on healthy fats -- the unsaturated mono, poly, and omega-3s in fish, nuts, seeds, and olive oil. The real bad guys, saturated and trans fats, which clog your arteries and increase your risk for heart disease, are found in foods you shouldn't be eating a lot of anyway: chips, crackers, fried foods, butter, and fatty meats. "Healthy fats help your body break down and absorb nutrients like vitamins A and E and beta-carotene in fruits and vegetables," Mastrangelo says. In fact, one study in the American Journal of Clinical Nutrition suggests that you won't reap the full nutritional rewards of salads and raw veggies without a little healthy fat thrown into the mix. Try a handful of walnuts (that's about 12), a tablespoon of sunflower seeds, or a drizzle of olive oil-based salad dressing.

Rule #6: Avoid the Drive-Thru at All Costs

Smarter strategy: You only think an energy bar or protein shake is a better bet than a fast food fix; a real meal will more fully satisfy both your hunger and your need to feed your face, as well as provide protein, fiber, and nutrients. Thank­fully,most chains these days offer healthy options. "Skip the cheese, mayo, and creamy sauces; ask for grilled, not fried, dishes; and order the smallest size available -- a single hamburger, not a double, and nothing supersized," Mohr says. When you pull up to that window, request one of these three picks: a grilled chicken sandwich or a hamburger, either loaded with extra lettuce and tomato; or a salad with grilled chicken (get reduced-fat dressing and forgo croutons and cheese).

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