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In case you wondered, this is me.

Are you one of those people who love dessert? Do you like to have a glass of wine (or two sometimes...) with your food? According to you, should steak and pizza become one of the basic food groups in the food pyramid?

People who eat and think this way tend to pack on the pounds.

A solution to the gourmet's woes could be to consume teeny weeny portions like the French. Keep in mind, however, that a big reason French people manage to eat so little is because of their smoking habits. Tobacco is an excellent appetite suppressant. You may be skinny if you eat like a bird and smoke like a chimney, but you won't be very healthy. Another option is to simply never have dessert, drink wine or eat steak and pizza. But who wants to live like that? I know I don't!

I'm not advocating a diet of only fatty, sugary foods and wine. You should still focus on eating lots of fruit and vegetables, fish, whole grains, legumes, nuts, plain low-fat yogurt. Water should be your main choice of hydration. My point is, you can also have NORMAL-sized portions of dessert (a small slice - not the whole cheesecake), wine (one-two glasses - not the whole bottle), and steak (eight ounces - not half a cow) a couple of times a week and maintain your weight - if you take up running.

Running is great for so many reasons:
A) It's accessible. You can do it anywhere. All you need is good running shoes.
B) It's easy to learn. Very few people are not suited to become a runner. If you doubt you should become a runner, consult with your doctor.
C) It burns about twice as many calories as walking briskly. And the faster you run, the more calories you'll burn.
D) Your heart will become very, very strong.
E) It's a great base if you want to excel in sports such as soccer, ice hockey, basket ball.
F) It will make you feel powerful and so alive! (And, guys, you'll last forever in bed!)
G) If you run five miles a day four times a week, you can eat anything you want - in moderation.

It isn't always easy to start a running program. The biggest mistake most beginner runners make is that they start out by forcing themselves to run six miles straight. The following two weeks they can barely walk because they are incredibly sore or, worse, because they tore a muscle. And now they're convinced running is the masochist's favorite sport! The trick is to ease into it. Follow the steps below and I can almost guarantee you that you will become one of those who go on and on about their love for running.

Step One - The Right Shoes
Visit a specialty running shoe store and make sure you buy the right running shoe for you. Two good stores are Jack Rabbit or Fleetfeet.com. Bring in your old running shoes (if you have some) and wear the socks you're planning on wearing while running. Plan on spending anywhere from $70 to $100 for a good pair of shoes. Skimping on the price here isn't worth it. You can wear almost anything that you find comfortable. A T-shirt and shorts will do just fine.

Step Two - Systematic Baby Steps
The next thing you need to consider is where you will be running. If you will be running outside, choose dirt roads, asphalt or grass over concrete. Concrete is harder on your knees. If you run at night, wear reflective clothes so that motorists can see you. Treadmills are a good choice to run on as they're especially cushioned for runners.

In the beginning phases of your quest to become a runner, you will spend at least half the time walking. Start with a brisk ten-minute walk and then alternate 30-45 seconds of running with one minute of walking for a total of 20-30 minutes. Don't do this more than every other day. Each week, increase the amount of time you run and decrease the amount of time you walk. You know you're using the right pace if you can hold a conversation. If you can't breathe, slow down! If you're following your program consistently, you should be running continuously for 20 to 30 minutes by the fourth week. When you start out, focus on time, not intensity. Once you can run continuously for 30 minutes or so, you can start going faster.

Step Three - Dealing with Discomfort
The side stitch is a common complaint among beginning runners. Researchers believe it's caused by stretching the ligaments that extend from the diaphragm to the internal organs, particularly the liver. The jarring motion of running while breathing in and out stretches these ligaments.

Prevent a side stitch by taking even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. Wait at least an hour after eating a big meal. Hydrate before running, but not too much and no carbonated drinks.

Stop a side stitch by slowing down to a walk and holding your hands up in the air as you take deep breaths. Or place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up.

Another ailment is shin splints. The best way to prevent shin splints and other injuries is to simply follow the Systematic Baby Step approach described above. Ease into your running program! Don't run two days in a row if you're a newbie. Never add more than 10 percent to the mileage you're covering per week. Stretch your legs particularly after your run. Use common sense: If you feel discomfort in your shin area, stop running and do the elliptical for a few days. Follow the RICE (rest, ice, compression, elevation) method of treatment immediately after your run and reduce your mileage and/or change running surface if it's a chronic problem.

See you at McDonalds!

I found the following silly reasons people use not to become a runner or skip a day of running on the web site About.com. Check them out! These reasons work fine applied to not doing other types of exercise, too...

By Jesslyn Cummings

1. I am not fit enough.
This excuse is usually used by those who aren't runners, but I've heard it from runners who got injured or sick and had to take time off from running. It's quite sad because running is a great way to get into shape. If you ask me, no one isn't fit enough to get fit. You may have to start walking and then work up to very slow running, but you can do it. Just talk to your doctor first.

2. Running causes injuries.
Yes, running does cause injuries sometimes, but not any more than most other sports. You're a lot less likely to get hurt (if you take it slow and easy while you're adjusting to running) than if you were a gymnast. You don't have to get hurt if you are a runner. Just go slow, listen to your body, and warm-up properly before each run.

3. It will ruin my knees (joints or body).
Just like "running causes injuries," this excuse only applies to people who are pushing themselves too fast or not properly letting their muscles/body become accustomed to running. Being overweight can make running harder on your knees. But, if you take your time and work up to running, your knees, body, and joints won't get hurt.

4. I have no free time.
This is just an excuse, nothing more. Life is going by so fast, but nothing should be as important as your health. Take even 15 minutes a day to yourself, and go for a walk or run. It's all about priorities.

5. I am not a good runner.
This is one of my personal favorite excuses because it used to apply to me. I wasn't good at running. But, like many other things, I got good at running through practice. It's that simple; if you run and take it slow, eventually you'll get better at it.

6. The shoes cost too much.
Sure, running shoes can be expensive, but it's not like you have to pay for a canoe or a bike. A good pair of shoes can make running easier and help prevent injuries, but that doesn't mean that you'll get hurt without expensive ones. Start out with what you have, take it easy, and save up for the good sneakers.

7. I am tired.
This is another of my own personal excuses. After a long day at work, running can seem like a chore that you just don't have energy for. Believe me when I say, I understand. But exercise releases endorphins (making you feel happy) and it can help wake you up.
When I'm tired or even starting to feel sick, I have found that going for a run is a much better cure than sitting around watching TV or trying to get anything done around my house. So, don't let this be your excuse because that's exactly what it is: an excuse.

8. Running is hard work.
Sometimes running can be hard work, but sometimes it can be pure ecstasy, like you're floating on a cloud. It's worth putting in the hard work to get the payoff.
Maybe you have felt the payoff yet, but even so your body is receiving so much benefit. Next time your thinking running isn't worth the effort, check out all these benefits.

9. It is too hot (or too cold).
In the summer, the heat is too much; in the winter, the cold is more than I can handle. I've heard it all (and probably said it myself one too many times). You can run through a lot of weather conditions, just be smart.
In the heat, take extra water and try to run in the coolest times of day (usually early morning or, if you must, late at night). In the cold, layer your clothing properly and try to run in the hottest times of day (generally midday). In any weather, if you have access to a treadmill or indoor track, count yourself lucky and use it.

10. Your ovaries will fall out.
My personal favorite, above all others: "Your ovaries will fall out." This one just makes me laugh and you may be thinking I made this up, but I've heard it again and again. It's typically what mothers and grandmothers tell 25- to 35-year-old women who have just started running. It's completely a myth; don't believe it. Lots of very serious competitors in running have had children and apparently their ovaries are just fine.

Ask Julia - What's More Efficient for Weight Loss - Pilates or Circuit Weight Training? Q: I'm a woman in my mid-thirties who's looking to lose weight. I weigh 160 and my height is 5 feet 4 inches. My sister tells me that I should take up Pilates because this will make me longer and leaner. My best friend says, no, lifting weights and doing cardio is the way to go. Now I'm confused. Who is right?

Unfortunately, many exercise programs targeting women, like Pilates, make false promises that a particular exercise routine will make them longer and leaner. Short of chopping away surgically at muscles, there's not much you can do to lengthen or shrink your natural muscle shape. Some anorexics or severely underweight people who manage to lose so much weight that they lose lots of muscle tissue may be able to lean down and appear to change their shape. But as this is very dangerous, I certainly don't recommend this!

It's also almost impossible for women to develop "bulky" muscles as we have a lot less testosterone compared to men. Heck, even for men it's hard to develop bigger muscles! The big bodybuilder-type guys you see at the gym are there for hours every day. They are also very likely to have taken a few steroids. The reason some people feel that weight-training makes them look bulky has to do with body fat remaining on top of the muscles. Yes, cardio and weights burn a lot more calories than Pilates, but not the equivalent of a bottle of wine with steak dinner every other night...

So your best friend is right, Pilates won't exactly slim you down. Of course, Pilates does do an excellent job of improving core strength and postural awareness, which can make you look longer and leaner. In other words, if you stand taller and extend your arms farther, you will have the appearance of longer muscles...

The study, which appears in the September/October issue of the American Journal of Health Promotion, included nearly 82,000 pedestrians observed over six weeks in a shopping mall in England.

The researchers printed the messages on one of two staircases separated by plants and a pair of escalators. At first, they decorated the target staircase with a colorful design, which did little to attract climbers. After adding the message, however, the researchers saw a significant shift in shopper traffic on the target stairs.

Still, Webb and Eves say that climbing one flight of stairs is not a surefire prescription for good health. They wanted to see if the message would stick with the shoppers and prod them toward the stairs even when the message itself was out of sight.

In fact, the researchers report a 25-percent increase in shoppers traveling down the targeted staircase, suggesting that the message "can encourage pedestrians to use stairs on subsequent occasions," Webb said.

Researchers have studied other ways to encourage stair climbing in public places, including artwork hung by the steps and music played in office stairwells. The long-term effect of any changes, including signs, is still uncertain, according to Sandra Ham, a health statistician at the Centers for Disease Control and Prevention who has participated in some of these studies.

Stairwell changes "may be more effective during the first few months of motivational messages, because the novelty of the messages may wear off over time and people would go back to their patterns of using the elevator," she said.

Nevertheless, for those who stick with it, regular stair-climbing burns considerable calories, as Eves reported in another recent study. He and his colleagues found that a 175-pound man walking up a normal flight of home stairs eight times a day could burn off the equivalent of four days' worth of food every year.

• It is recommended that you do not let more than 4 -5 hours go between meals. Going too long between meals can lead to low blood sugar which in turn can increase cravings, lower energy levels and increase your food intake at the next meal.

• The right kind of snack in between meals can help ward off low blood sugar.

• Portion control of snacks is very important. Can you eat just 15 nuts or measure out 3 cups of popcorn or 1/2 cup of frozen yogurt? If not, make sure you purchase individually portioned snacks!

• Do not keep bulk portions of “problem” snacks in your home or office. Once you start with these foods, it will be difficult to stop.

• If you must keep snack foods in the house for other members of your family, select foods that are not especially tempting for you.

• If you are a carb craver, you may do better with higher protein snacks or combo carb/protein/fat snacks rather than eating carbs alone.

• Take a look at your diet to see what food groups you are lacking in. If your diet is low in fruit, add a fruit for a snack. If your diet is low in calcium, add a yogurt.

• Always check the label for the portion size. A snack for 100 calories may end up being 400 calories if you eat the whole bag.

Check out Martha's useful nutrition blog at CityGirlBites

By Alvaro Fernandez

Major media publications (Time Magazine, Newsweek, CBS, USA Today...) are starting to explain the scientific evidence behind how brain training can improve memory and concentration and help delay diseases such as Alzheimer's. We have engaged our neuroscience and health experts to prepare answers to these 7 Frequently Asked Questions:

1. Why is it so important to exercise our brains?
Answer: Our brains are composed of different areas or "mental muscles", and we can strengthen them through mental exercise- or they get atrophied for lack of practice. The benefits are both short-term (improved concentration and memory, sustained mental clarity under stressful situations...), and long-term (creation of a "brain reserve" that help protect us against potential problems such as Alzheimer's).

2. What are 1 or 2 things that are guaranteed "brain drains"?
Answer: High-levels of anxiety and stress are guaranteed to distract us from our main goals and waste our limited mental energies. A very repetitive and routine-driven life, lacking in novelty and stimulation, does too. Having a brain is what helps us learn and survive in new environments. The challenge, then, is to embark on new tasks that are not too difficult too early, and manage stress to prevent anxiety from appearing.

3. Tell us a few easy-to-do activities that we should all be doing often?
Answer: For stress management: a 5-minute visualization, combining deep and regular breathings with seeing in our mind's eye beautiful landscapes and/ or remembering times in our past when we have been successful at a tough task.
For short-term memory: try a series subtracting 7 from 200 (200 193 186 179...), or a series involving multiplication (2,3 4,6 6,9 8,12...) or exponential series (2 4 8 16 32 64...). The objective here is not to become a math genius, but to exercise and improve our short-term memory.
Another way is to try and remember our friends telephone numbers. In general: try something different every day, no matter how little. Take a different route to work. Talk to a different colleague. Ask an unexpected question. Approach every day as a living experiment, a learning opportunity.

4. Are crossword puzzles and sudoku really as great for exercising our brain as they are reported to be? Why? And what about activities like knitting?
Answer: "Use it or lose it" may be misleading if we think that "It" is just one thing. The brain is composed of many different areas that focus on different things. Doing a crossword puzzle only activates a small part of the brain. The 3 key principles for good brain exercises are: novelty, variety and constant challenge. Quite similar to cross-training our body muscles.
The first time we do a crossword, or sudoku or knitting, that is great, because it forces us to learn. But when doing it is completely routine, the marginal benefit is very limited. Nowadays neuropsychologists do not recommend paper-based activities but computer-based brain exercise software programs, since they can provide a variety of new activities all the time, always tailored with a proper increasing level of challenge.

5. Any foods that increase our brain fitness?
Answer: The main principle is that foods that are good for our body are also good for our brain. Omega-3 fatty acids, found in cold-water fish such as mackerel, herring, salmon, and tuna, also have shown some benefits. There is contradictory data on Ginkgo biloba. The best "brain food" is, literally, mental stimulation.

6. Does physical exercise also exercise our brains?
Answer: In summary, physical exercise is important because it influences the rate of creation of new neurons in our brains. Mental exercise is important because it helps determine how those new neurons are used-and how long they survive. Stress can reduce both the creation of new neurons and their lifetime, so stress management is important too.

7. Isn't active learning, that combines physical and mental exercise, the best way to stimulate the brain?
Answer: We are talking about 2 different things here: a) Habits for long-term good brain health: we usually mention the 4 pillars of nutrition, physical exercise, stress management and mental stimulation. Yes, constant active learning provides with great mental stimulation; b) Short-term Training and improvement of one specific area (memory,...): you need something more direct and well-targeted training experience such as that provided by a computer-based program, that assesses where you are today and "stretches" that specific capacity.
Both aspects are very important, in the same way that both walking often and going to the gym to do targeted workouts are complementary for physical fitness.
This article should have provided you with good information to reclaim your brain! Remember, Use It and Improve It!

How do you cut eight pieces of a cake in just three cuts?

Answer!

The smoothie recipe below has all natural ingredients, like most other things Swedish. It's not only super-nutritious, low in calories (126 calories per cup or 189 per smoothie) and high in protein (12 grams per cup or 16 per smoothie), it's also super-easy to make and it will fill you up! If you follow the recipe below exactly, you will get two medium-sized smoothies. You'll find it's very versatile. Share it with a friend. Consume it all at once as breakfast, lunch or dinner. Maybe have one smoothie as a snack between meals and put the other one in the freezer so you can eat it for dessert later instead of ice cream. Or how about turning your Swedelicious into Viking Fuel at your next party? The secret behind the Vikings' vitality was that they chased each shot of vodka with some Swedelicious...(OK, I don't know for sure whether that's true, but it's not entirely unlikely, right?)

THE INGREDIENTS
- One cup of frozen blueberries
- One cup of frozen raspberries
- One cup of frozen blackberries
- One cup of non or low fat plain yogurt
- Four egg whites

Pour all the berries in a microwave safe bowl and place them in the microwave for three minutes or until they're no longer frozen but soft and juicy. Pour it into the blender. Now pour in the egg whites and the yogurt and mix it all together for about a minute. That's it! Enjoy!