Chris Sare : Nutritionally Yours

DON’T BASH VEGGIES

2010-04-23T18:50:00.000-07:00

Hidden vegetables! Sneak in those vegetables so your kids don’t notice! What kind of message is that to give to our children? A very wrong one. The kind of message that will prevent children from developing healthy attitudes toward food and life.
Children learn what they live. They learn from the examples their parents set. Fathers who won’t eat vegetables have sons who won’t eat vegetables. Mothers with eating issues often have daughters will eating issues.

What our children learn at a very young age stays with them for life. That’s why parents need to nurture their young children in healthy ways. Parents are always the first and best teachers, and when parents don’t eat and enjoy a variety of healthy foods, their children don’t either.

When parents try to hide vegetables as purees camouflaged in pasta sauce or mixed with other foods, sure you might get your child to consume a serving of vegetables, but you might also create a lifelong aversion to vegetables. In my family, we enjoy eating a variety of vegetables. Just as my daughter grew up eating and enjoying healthy foods, so do my grandchildren today. We also know what those foods do for us and why we need them.

As the epidemic of childhood obesity worsens, wise parents provide their children with healthy foods, healthy activities and practical knowledge to make good choices. Don’t make healthy eating into an ordeal. Many healthy foods are very tasty—in fact, far better than the junk-food alternatives. Try small portions of healthy foods—just a few slices of apple or orange, a stalk of baby broccoli, carrot sticks, organic strawberries or blueberries, for example.

Have meals as a family. Eating together leads to better nutrition as well as stronger family bonds. Do physical activities together—walking, hiking, or bicycling. Playing games outdoors just for fun is a great way to get moving. Allow time in your yard or in the park for tag and just running free. You’ll all have a great time together. Health is a family matter, and it’s the best gift you can give your children.

Sesame Street

2010-03-08T22:55:00.000-08:00

I recently visited the set of Sesame Street and met cookie monster! Enjoy this video with your children and then learn more about healthy eating at chrissare4kids.com.

HAPPY NEW YEAR

2010-01-11T11:23:00.000-08:00

So most of you have made your New Year’s resolution to lose weight and become more fit. Now what? Where to start? You can make your lifestyle change easy by eating more super foods! What are the super foods? They are foods with more nutrients. To show you how easy it is to include them, check out my children’s and family site chrissare4kids.com. You and your family will learn together just how important super foods can be for weight management and and how much healthier you will feel.

Some favorite super foods
Turkey
Spinach
Wild salmon
Tomatoes
Blueberries
Kiwi
Pumpkin
Broccoli
Beans
Oatmeal
Oranges

TO YOUR OPTIMUM HEALTH IN 2010 AND MANY YEARS TO COME!

OATMEAL & SUPERFOODS

2009-12-02T14:13:00.000-08:00

Even during the hectic holiday season, you need to make time for your health. Start each day with a healthy breakfast, and eat highly nutritious superfoods every day.

SENSATIONAL BREAKFAST
Here’s a fabulous breakfast that will keep you satisfied until lunch.
Prepare one serving of McCann’s Steel-Cut Irish Oatmeal as the package indicates, adding:
A dash of cinnamon (This helps keep your blood glucose levels even throughout the day, and is great for diabetics)
1 tablespoon of wheat germ (full of antioxidants and Vitamin E)
Top with:
A handful of walnuts (full of Omega 3s)
¼ cup of blueberries (a superfood highest in antioxidants and provides fiber and vitamins)

This is naturally sweet, but you can sweeten with sugar substitute if you wish. You just need a small serving to derive the benefits of all the nutrients.

TOP SUPERFOODS TO EAT DAILY
SPINACH—The dark leafy green has an exceptional nutrient profile, including Vitamin C, folate, thiamin, riboflavin, Vitamin B6, magnesium and zinc. It has three key carotenoids—beta-carotene, lutein and zeaxanthin.

BLUEBERRIES—This tiny treat scores at the top of the antioxidant chart. Its powerful antioxidants help prevent cell damage, and thus help protect against heart disease, cancer and possibly mental decline. Blueberries also have fiber, Vitamins C and E and potassium.

SALMON—Wild salmon is a top source of Omega 3 fatty acids and protein. It also has B vitamins, potassium and selenium.

KIWI--This superfood can help prevent heart disease and protect your eyesight. With Vitamins C and E, it helps keep your immune system strong, which is vital with so many viruses going around. It also provides potassium, magnesium and lutein.

To get through the holidays, I remember these simple lifestyle changes to keep me healthy and satisfied. For more practical advice geared to the holidays, see “Lose Weight and Improve Your Mood” and “De-Stressing Tips,” both in my Family Nutrition section.

One more motivator: Have your lab work done in 30 days or so and see if your cholesterol, triglyceride and glucose levels have changed for the better. It’s a great incentive to get you through the holidays!

Be well. Happy, healthy holidays to you and your families!

BEACH BODY COUNTDOWN: PROTEIN POWER

2009-06-26T08:59:00.000-07:00

Here's the key to weight-loss success: Eat some protein at every meal. This helps tide you over until your next meal if you get hungry. You don't need a steak or something heavy at every feeding. A small piece of turkey or chicken breast, an egg or some cottage cheese is fine.

Nuts are another snack that increases satiety. Just a handful between meals will decrease your appetite.

Eating protein throughout the day, such as a tablespoon of almond or peanut butter, some yogurt or soynuts, all keep your blood sugar levels stabilized.

Remember to eat your carbs when you are most active (carbs are fuel for your body) and to eat three well- balanced meals each day.

PARENTS MAKE SURE YOUR CHILDREN GET YOUR OMEGA 3S BY EATING THE FOLLOWING FOODS DAILY

2009-06-01T08:53:00.001-07:00

Omega 3s, a special kind of polyunsaturated fat, is important for children as well as for adults. Since they are found only in a limited number of foods, especially cold-water fish, parents need to make a special effort to ensure their children get this crucial nutrient.

Researchers continue to find that two Omega 3s, docosahexaenoic acid (DHA) and arachidonic acid (ARA), may have major health benefits for children. For example, one recent study found that eating foods rich in DHA fatty acids may help protect high-risk children from developing type 1 diabetes. Other studies suggest that DHA and AHA, when added to infant formula, aid the development of the brain and improve eyesight.

Babies get omega 3s naturally from breast milk, which is the recommended nutrition for infants. But when babies need to be fed formula, look for a major brand that includes these omega 3s.

For toddlers, fish is by far the richest natural source of omega-3 fatty acids, but with all the worries about mercury contamination, children are eating less fish than ever. Help your child learn to enjoy seafood such as salmon, shrimp, canned light (not white) tuna and pollock, which all contain omega 3s and have the lowest levels of mercury.

For babies, you can puree a mild fish with a higher omega-3 variety like salmon, mixing it with steamed veggies and grated cheese. For toddlers and preschoolers, try salmon kabobs and tiny salmon patties. Also look for foods fortified with DHA; the version added to food is made from algae or purified fish oil.

One fish to stay away from is tilapia. It is high in mega 6, a fatty acid we generally get too much of and which can have unhealthy effects in disproportionate amounts.

REV UP YOUR ENERGY, BODY AND BRAIN WITH POTATOES!

2009-06-01T08:44:00.000-07:00

The potato is a great fitness food for kids and adults, providing long-lasting energy, vitamins, minerals and fiber. The potato has some iron and its high Vitamin C content promotes iron absorption. It is also high in vitamins B1, B3 and B6 and minerals such as potassium, phosphorus and magnesium, and it contains folate, pantothenic acid and riboflavin. Potatoes also provide antioxidants, which may play a part in preventing diseases related to aging.

Sweet potatoes, which botanically aren't related to white potatoes, also have a lot of beta-carotene, a powerful antioxidant. I bake sweet potatoes ahead of time and have one for preworkout fuel or a snack during the day. They are easy to carry in a food container or to keep handy in the refrigerator for times when the kids need refueling.

Potatoes not only help control blood sugar, but improve mood by boosting levels of serotonin, a brain neurotransmitter that aids mood and behavior. A hearty potato can also help fill you up, providing appetite control for later in the day.

You can bake, boil, steam or microwave potatoes, cut them into bite-size pieces and then add some herbs and little olive or canola oil for a tasty side dish or snack. Use fresh potatoes. Instant mashed potatoes don’t provide the same long-lasting energy.

EAT CHOCOLATE!

2009-04-17T14:20:00.001-07:00

Surprise—chocolate can be good for you. But it needs to be a certain kind of chocolate – dark chocolate (not milk chocolate) that is non-alkalized or only lightly alkalized (dutch or dutched chocolate). Cocoa beans, from which chocolate and cocoa are made, are loaded with flavanols, powerful antioxidants that protect the body from dangerous molecules and thus aid in cardiovascular health. A recent study put dark chocolate at the top of the list for antioxidant power. Milk chocolate isn’t on the list because milk mitigates the effectiveness of the polyphenols.

Savor some dark chocolate every day. You can have about 100 calories of chocolate daily if you are active. Choose carefully, selecting darker chocolate with at least 40 percent cocoa bean or cacao content, notes the American Dietetic Association (ADA). Keep your portion small, since dark chocolate is still candy, with sugar, fats and calories. To enjoy the flavor fully, let the dark chocolate melt in your mouth at first, and then chew it slowly.

For a double treat, try dark-chocolate covered strawberries. Make your chocolate go farther by dipping only the bottom half of the strawberry in the melted chocolate. You get the nutrition benefits of dark chocolate as well as the antioxidant power of strawberries, which are also on the top antioxidants list.

For great health, eat a variety of foods, focusing on the superfoods that provide multiple nutrition benefits. Dark chocolate and strawberries are both on the list.

BLESSINGS

2009-04-16T10:14:00.000-07:00

I was blessed this month with the birth of my second grandson, and the following week, my dear Wendy, who is like a daughter to me, had a baby girl. What a wonderful time for my family, filled with love and joy! Soon we will all be sharing the holidays and lots of baby, parent and grandparent tips! If you have any to share, please send me an email at info@chrissare.com. Thank you.

My Daily Foods

2009-03-12T07:02:00.000-07:00

Many of you have written asking what I eat on a typical day. These are the foods I eat frequently, often daily, that keep me feeling strong and healthy!

· Bananas--I eat one daily.

· Oatmeal--steelcut only.

· Hard-boiled eggs--they contain every amino acid your body needs.

· Free-range chicken breasts--add fresh rosemary, garlic cloves, a touch of olive oil and bake. (You can store them in the · refrigerator up to 3 days.)

· Almond butter and peanut butter—natural organic, and in moderation.

· Apples

· Fresh orange--one daily.

· Bio K--I drink this with pure unsweetened pomegranate juice or cranberry juice first thing every morning before breakfast.

· Natural plain yogurt--sweetened with cinnamon.

· Blueberries

· Raw walnuts, pecans, or almonds—a couple of handfuls daily.

· Spinach—daily. It helps protect the vision from macular degeneration.

· Baked potato—I bake ahead of time and store in the refrigerator, then slice and heat.

· Organic milk only.

· Dark chocolate. With at least 40 percent cocoa beans or solids, and non-alkalized or only lightly alkalized. About 100 calories daily.

· Strawberries. Organic.

· Café latte made with organic non-fat or low-fat milk

·Cinnamon. One-half teaspoon daily in oatmeal or yogurt, for example. May help lower blood glucose levels and lessen your risk of diabetes.

·Wheat germ. Can be added to oatmeal, yogurt or cottage cheese.

10 Steps To Getting Your Best Abs Ever - Advanced Course

2009-03-12T06:51:00.000-07:00

1. Slow down. Concentrate more on feeling the muscle you are working, contracting and slowly releasing it, than on getting so many reps done. Don't rush through the movement.

2. When doing crunch movements, let your upper back come off the floor, but never pull on your neck. Concentrate on using your abdominals to do the work.

3. Do your cardio. This is key to burning the fat so those muscles will show.

4. Add weight, not repetitions, to your ab movements. Until I started using weights, I could not get the results I was looking for.

5. Use a medicine ball. Start out with a light weight and work up to your desired goal. Concentrate on using the ball correctly and maintaining excellent form to avoid injury.

6. Invest in a vertical leg raise apparatus, or use one at the gym. You can really hit the abs with this.

7. Do your ab work daily. Ab muscles do not need a day of rest. You can work them seven days a week.

8. Hold your abs in throughout the day. Train your abdominal muscles constantly.

9. Eat a diet low in fat to avoid excess bodyfat. Fat will obscure your abs no matter how hard you train them.

10. Don't eat 4 hours before bed. Those calories tend to be stored as bodyfat.

Before starting any physical program check with your health care
professional.

THE TRUTH ABOUT DIETS... ASK OPRAH!

2008-12-30T11:35:00.000-08:00

Fat burners, miracle wraps, appetite pills, electronic belts, special foods—all promise to take off the pounds. Save your money—they don't work. If they did, Oprah Winfrey would be the first to feature them. She has everything at her disposal and would share those products with the world IF THEY WORKED.

Many websites and other advertising promise quick fixes for weight problems. Consumers spend billions of dollars every year on diet products and programs, almost all of which don't work. Let me make it very clear that I don't endorse any diet pills, fat burners or quick weight-loss schemes. My websites don't promote or sell diet products.

Some people keep falling for the latest gimmick. Become an informed consumer and realize that not only do these products and fad diets not work in the long run, but they can be dangerous. Save your money and your health.

Here's the good news. There is something that really works to control weight. It's healthy eating and exercise followed consistently. This is what I advocate on my websites, what the true medical experts advise.

I do support the American Dietetic Association's recommendations regarding nutritious eating and exercise. I also believe that programs like Weight Watchers can be worthwhile in helping people overcome bad habits and start eating better and exercising. Of course, there too, you can't just attend Weight Watchers meetings. You need to get on the program, which includes an eating plan and exercise.

The way I look now may be the product of 26 years of learning and hard work, and I may have gotten good enough results to model swimwear and be in fitness magazines, but I consider how I look now to be a way of life to feel my healthiest and it's something to share with my children and grandchildren for many years to come. I'm working on keeping my stress levels down and my LDL cholesterol low while raising my protective HDLs through exercise. I stay active and maintain my weight to prevent diabetes, heart disease and many other ailments, leaving a legacy of health and fitness.

Simple Weight Loss Solutions

After you discard the hype and deception of most weight-loss advertising, you can see that successful weight loss isn't that complicated. Here are the basics:

1) Have realistic expectations. You may want to lose 20 pounds in 30 days, but that's not realistic or healthy. If you lose a pound or two a month, you could lose 12 to 24 pounds over the course of a year and you'd be more likely to keep it off. Be patient and persistent.

2) Eat breakfast every day. This is one habit of the successful losers in the National Weight Control Registry, which tracks more than 5,000 people who have lost significant weight and kept it off.

3) Exercise regularly, preferably every day. You can start out by taking a long walk. Get rid of excuses, and you'll get rid of pounds. Most members of the registry average an hour a day of exercise.

4) Get enough dietary fiber from fruits, vegetables and whole grains.

5) Don't skip meals. That actually slows your metabolism, and you'll likely overeat later in the day.

6) Get protein at every meal. This is the true appetite controller.

7) Avoid fast foods and processed foods. They are mostly empty calories, high in fats, sugars and sodium with few nutrients.

8) Avoid comfort-food binges. If emotional eating is a problem for you, you might benefit from groups like Overeaters Anonymous and from counseling.

Four Steps For a Healthy 2009

2008-12-18T06:58:00.000-08:00

1. Make exercise routine. Don’t make excuses, or ask yourself, “Will I or won’t I?” Just do it. Getting started is really the hardest part. Once you get moving, it feels good to keep moving. Exercise doesn’t have to be complicated. Just 20 to 30 minutes of walking boosts circulation, improves blood pressure, decreases insulin resistance, improves alertness, and increases your endorphins (the feel-good hormones). Increase your time or intensity gradually.

2. Do your abdominal exercises daily. Abdominal muscles support your back. A strong core helps you stand and sit erect, aids in carrying and lifting, and helps prevent back pain and injury. Don’t rush through sit-ups, but do slow and deliberate crunches where you contract your abdominal muscles and push back to flatten your lower back. Tightening your abs will make you stronger and look better, but you also need to avoid abdominal fat. This is the most dangerous type of body fat. It contributes to metabolic problems, diabetes, cardiovascular disease and other illnesses. You can’t work off this insidious fat with crunches. You need to exercise regularly to boost your metabolism and eat healthfully to lose any excess weight.

3. Do resistance training. You will build muscle, which will keep you strong and firm. This extra muscle tissue will also burn extra calories, not just during exercise but continually. Train all your major body parts to keep your muscles balanced and avoid injury.

4. Simplify your life. Don’t think too much about choices. Just make it simple. For example, I eat oatmeal with walnuts every day, and have fish and spinach for lunch or dinner. I also eat fresh tomatoes often. Check out my super 5 foods to eat daily. Food is fuel, not my pleasure in life. Feeling healthy and strong and knowing as I’m aging that I’m taking the steps I need to live many healthy, happy years with my family and grandchildren is what gives me pleasure.

Flat Belly Rules

2008-12-08T09:42:00.000-08:00

Belly fat not only looks bad, but is the most dangerous fat you can have on your body. When you decrease your waist size, you also decrease your risks of heart disease, diabetes and certain kinds of cancers.

As women get older and enter perimenopause and menopause, hormonal and metabolic changes create a more difficult challenge. We tend to get bloated and retain more water, and our waists also start to spread. But we can still look tight and trim. Before a photo shoot or special event, I take the following steps in order to show more muscle and get rid of the bloat:

• Limit all carbohydrates (only for short time--no longer than 2 to 3 days--and I still eat some complex carbs like oatmeal and whole-wheat bread).

• Limit sparkling and carbonated beverages including sparkling water.

• Eat more lean protein.

• Limit spicy foods.

• Limit cruciferous vegetables and other raw vegetables, since the fiber can cause bloating. These include cabbage, broccoli and brussels sprouts.

• Eat smaller meals 3 to 4 times a day.

• Limit salt, which causes water retention.

• Make dinner your smallest meal.

• Drink plenty of water throughout the day.

• Don't forget to hold your stomach in throughout the day and train those muscles constantly. I do ab work twice a day, even if I only have 5 minutes!

Rewire Your Brain and Recharge Your Body for the Holidays!

2008-12-08T09:14:00.000-08:00

There are so many days I wake up to hear the news and end up feeling depressed or down and have an excuse not to work out. But I don’t fall prey to such thinking. I exercise. I eat well. I do the things that help me relax and make me feel good.

With the holidays coming and economy in such decline, NOW is the time to take care of yourself, to train hard and eat right to be in great shape for the New Year, and to keep the holiday blues away. Instead of that 5 or 10 pounds that people typically gain over the holidays, lose a few pounds, or keep your weight steady.

Keep those dangerous comfort foods out of your home. You can do without the cookies, candies and cakes. Surround yourself with healthier options, such as luscious fresh fruits.

Stay on course by eating some protein before going to holiday parties. That way you won’t be so hungry that you sample everything on the buffet. Skip the eggnog and mixed drinks, and sip red wine, which is full of antioxidants, or sparkling water.

Devote your energy now to staying positive. Don’t waste your thoughts on negativity. Things will get better, and when they do, you will be in great shape and ahead of the game! Involve your family in your health and fitness pursuits. You will all be healthier and you will have built a bond for all family members. It will cost the same whether you worry or focus on getting healthy. If your family is far away, connect with your friends. Don’t be isolated over the holidays.

Exercise every day. Work out hard enough to get those endorphins going and you’ll feel so much better. You’ll relieve your stress and improve your health. Get your family moving, too. Go to the park. Take long walks or runs, or ride your bikes. Spend more time playing sports, eating well and spending quality time together. You’ll be giving your family the most important gift of all--health and fitness. These are the moments your family will never forget. Treasure this holiday and focus on the positive.

Perhaps this is a blessing to all of us to focus on what is most important--family, friends and our health! ’Tis the season to be healthy and fit!

Top 10 Healthy Holiday Foods

2008-12-08T09:09:00.000-08:00

These delicious holiday foods are actually good for you. Enjoy!

1. Turkey

White meat provides lean protein that helps build your body and control hunger. It also has niacin, Vitamin B6, phosphorus and zinc. A generous 3.5-ounce serving of breast meat, without skin, has 30 grams of protein and less than 1 gram of fat, according to the United States Department of Agriculture (USDA).

2. Pumpkin

The pumpkin’s orange pigments are carotenoids, which help protect your heart and eyes and may help prevent cancer. Pumpkins also have fiber, Vitamins C and E, riboflavin, potassium and iron. Canned pumpkin is condensed so contains more nutrients than its fresh counterpart.

3. Sweet potato

The sweet potato is naturally sweet, but it’s not a potato—it’s a root. The more color in the vegetable, the more of the protective antioxidant beta-carotene it has. It also provides fiber; Vitamins B6, C and E; iron; and potassium. You don’t need to candy them; just add a touch of healthy margarine if you want and some nutmeg. Eat the skin for extra nutrition.

4. Green beans

Green beans provide Vitamin C, folate, iron, and beta-carotene. A cup of cooked green beans has a significant 4 grams of dietary fiber and about 43 calories. Steam them rather than boil to preserve nutrients.

5. Cranberries

This native fruit is loaded with antioxidants, especially phenols. Cranberries may help reduce your risk of heart attack and stroke by lowering your bad LDL cholesterol. The American Dietetic Association (ADA) notes that cranberries may also help prevent urinary tract infections, certain cancers, gum disease and stomach ulcers.

6. Walnuts

Add walnuts to your stuffing for heart-healthy Omega 3s and a rich flavor. Or add a few to salads or your oatmeal. They make a healthy snack, but watch your portion size. Seven halves have about 93 calories, states the USDA.

7. Herbs

Culinary herbs add flavor and nutrients to foods, so use them generously in your holiday recipes. High in antioxidants are oregano, dill, thyme, and rosemary. Parsley provides Vitamin C and folate. Chives and fresh mint also provide folate.

8. Beets

This red root provides folate, iron, potassium and fiber. You can buy beets fresh or canned, and enjoy them hot or cold (often pickled and added to salads).

9. Red wine

The antioxidants in red wine can be beneficial to your cardiovascular system. Most people can benefit from a glass or two a day (one glass for women, two for men). Savor a good wine with your holiday meals.

10. Leafy greens

A fresh salad with a variety of leafy greens can’t be beat. Romaine, endive, spinach, radicchio, arugula, butter lettuce, watercress, mesclun, mậche and many other greens are available in markets. They provide different textures, flavors and nutrients, often including beta-carotene, folate, calcium and iron. Generally, the darker the leaves, the more nutrients. Sprinkle your salad with extra virgin olive oil, or use canola oil, which is high in Omega 3s, along with fresh or dried herbs and a touch of red wine vinegar.

Stop Dieting...and Start Losing Weight!

2008-12-08T09:06:00.001-08:00

After all the years I have spent trying to look my best by consistent attention to exercise and nutrition, it's pretty frustrating when I hear somebody attributing my looks at 50 totally to genetics! I've worked plenty hard over the past 25 years to improve my health and my body as well as my emotional well-being, and the older you get, the more difficult some of it can be. But when you understand that you control your health and fitness, when you make the commitment and put your priorities in order, you can do it and feel a wonderful sense of accomplishment. It is hard work, but it's worth it.

Of course, genetics does set some limits. Certainly, you can't change your body type. If you're a 5-foot-tall endomorph with a lot of excess fat cells, you aren't going to change yourself into a tall, thin ectomorph or into a competitive bodybuilder. You can change quite a lot, but you just can't change into somebody you aren't.

Because we live in such a fitness-conscious age, some women I talk to compliment me on how I look and how I stay in shape and immediately want to know how I do it so that they can improve their own looks and fitness level. But others have tried so many diets that failed, are so fed up with the up-and-down yo-yo experience of losing weight then gaining it back again, that they have just about given up hope. When they see somebody in great shape, it just makes them feel worse.

Actually, I understand how these women feel better than they might imagine. Sometimes when I get a compliment, I wonder what the person would have thought if she could have seen me in high school. I was about 30 pounds overweight and was once described by a friend of mine as "chunky.” I had the same genetics I do now, but I didn't exercise at all and my eating habits were atrocious.

After I had my daughter, I did what so many women do who feel themselves to be too heavy --- I went on a terribly strict and ultimately unhealthy crash diet. The case of the late Karen Carpenter has shown us what the results of that mentality can be, but I was more fortunate and pulled out of it before I became seriously ill.

As a working model, I obviously can't afford either of these extremes. So I have worked out a program not only of weight loss, but of long-term weight control. When I began working with Muscle & Fitness and discussing some of my diet, nutrition and weight-control ideas, I was surprised to find that what I do is not all that different from what top bodybuilders do to get into great shape. What works for them, with some variations because our goals are so different, works for me, and there's no reason why it can't work for you as well.

The first thing to realize is that what we all need is a system of weight control rather than a specific program of weight loss. What's the difference? Weight-loss diets are concerned only with losing bodyweight, but weight-control programs address long-term eating and exercise habits as well as paring bodyfat when necessary, without sacrificing invaluable and shapely muscle mass.

Weight control involves two things: eating and exercise. You can't control your weight unless you eat properly, the right kinds of foods in the right amounts, and trying to keep your body trim, shapely and in good condition without the right kinds of exercise if futile.

When I was studying nutrition in college, I was constantly impressed with how complicated the body's metabolic systems are. But when you are talking about the practical aspects of weight and body control, you can take a much simpler approach:

Think of protein as the material for building and maintaining the structure of your body.
Think of carbohydrates as fuel.
Think of fats as energy in such concentrated form that they have to be kept to a minimum in your diet.

Once you understand how to vary the amounts and proportions of these nutrients in your diet, you can easily maintain or even gain muscle mass while lowering your bodyfat.

To lose bodyfat, you need to reduce the calories to the point where you are using up more energy than you are taking in from food. But too many dieters forget that their bodies require a certain amount of protein to maintain and repair their bodily tissues, and they cut protein while they are cutting calories.

Don't do it. Keep your protein levels constant whether you are trying to maintain or lose bodyweight. How much protein do you need? Well, the US government's recommended dietary allowance (RDA) is one gram of protein for every kilogram (2.2 pounds) of bodyweight. This may be okay for relatively sedentary people, but recent studies indicate this is not enough protein for those who exercise regularly. There are several reasons for this:

Exercise puts considerable stress on the muscles and more protein is needed to rebuild and repair these tissues.
The body always burns some amino acids as energy, and the more you exercise, the more protein is going to be metabolized for energy.
Individuals who exercise generally have different body composition than those who do not; their muscles are larger and they have less bodyfat. Two people may weigh exactly the same, but if one has much larger lean body mass, he needs more protein.

Add to this the possibility that everyone needs more protein than the RDA but we just haven't been aware of it until now.

How much protein do you really need? A rule of thumb for the average person who exercises regularly is one gram of protein for every pound of bodyweight. If you are a competition bodybuilder or serious athlete in some other field, you probably would do better to add about 20% to this. After all, a little too much protein simply means added calories - which you can exercise off - but too little means you are burning up your muscles every time you work out.

Okay, if you are keeping your protein constant, how do you cut calories to lose weight? Simple - you reduce your carbohydrate intake.

I'm not talking about today's popular low-carbohydrate diets where the carbs are already super low. Active people need a certain amount of carbohydrates for energy. I eat plenty of carbs, even when I'm trying to lose weight. But once you have already reduced the fat in your diet, if you are going to maintain your muscle structure by keeping your protein intake steady, when it comes time to cut calories the only ones left to cut are those you get from carbohydrates.

The trick is not to cut your calories too drastically even when you are trying to lose weight. If your intake is 200 calories a day below your maintenance level, you will eventually lose a pound of fat in just over two weeks. And medical science tells us that individuals who are not too badly overweight cannot lose more than about a half pound of pure fat a week - without sacrificing some muscle in the process, meaning loss of body shape!

Then, of course, there is exercise. When you exercise you burn calories (mostly carbs, some fat, and a little amino acids). So if you exercise regularly you can burn up extra calories during your workout and, in addition, you will have speed up your basal metabolic rate so that you will continue to burn extra calories after you've stopped exercising.

The result is you will lose weight slightly faster than a half pound a week. Not much faster, just slightly faster. But you will also have stimulated your muscles so that they will maintain their structure or even grow, rather than atrophy as they will if you don't use them on a regular basis.

As a practical matter, weight control is simple. Cut fat intake, maintain protein, and vary your carbohydrate intake. But, again looking at this practically, putting this program into practice can be a lot more difficult than it looks. At least that's what I've found in my own experience.

A great many valiant attempts at dieting fail simply because the dieter can't put up with the feelings of deprivation. Many people are overweight because they eat the wrong things - - high-sugar, high-fat, heavily processed food. When you consider that the caloric maintenance level for a sedentary woman (based on lean body mass, not overall bodyweight) may be as low as 1,300 calories a day, you can see that becoming and staying lean involves changing a lot of your eating habits as well as just cutting calories.

Deprivation diets are difficult because:

You feel bad while you're on them, and
You can't continue to eat that way after you've lost your weight, so you end up gaining back everything you've lost - and usually some more besides.

To avoid this feeling of deprivation, I include as many natural, high-fiber foods in my diet as possible so that I feel full and satisfied after a meal. Foods like potatoes, rice, fresh vegetables and fruits, even pasta. Sure, I avoid high-calorie additives such as butter, sour cream, ketchup and so forth, but it’s funny how quickly you get used to doing without them.

Our taste buds are especially sensitive to three things: fat, sugar and salt. Once you are used to high levels of these elements, natural food can seem almost tasteless. But cut down on your intake of fat, sugar and salt for a while and suddenly your taste buds begin to appreciate the sweetness of an apple, the richness of steaming-hot broccoli of the gusto of freshly cooked pasta.

It's like walking out of the glare of the noonday sun into a dimly lit art museum. It takes some adjustment before your eyes can appreciate the works of art that fill the galleries.

Incidentally, I'm not a fan of fruit juice. A large glass of orange juice contains most of the calories of five or six oranges with virtually none of the fiber. If you like fruit, eat fruit, but avoid juice if you are watching your weight.

Losing weight involves learning to eat correctly, not just cutting calories. If you don't improve your eating habits while you are on a diet, you will not be able to maintain your weight after you have reached your goal. So I recommend a two-stage approach to dieting:

For the first two weeks, be very strict with yourself. Make sure you eat right and keep your calories reduced. Don't worry about feeling deprived -- you can stay on almost any program for two weeks.
After the second week, begin to create your long-term maintenance diet. Experiment and find which high-bulk, low-calorie foods give you the most satisfaction. If you find you miss certain foods very badly, go ahead and treat yourself -- in small amounts. You love ice cream? Reward yourself for how well you are doing and have a small dish. Cheesecake your favorite? Have a small slice every once in a while. After all, you are trying to control your weight, not drive yourself crazy.

And make sure you exercise on a regular basis. You'll feel better, lose weight faster and you'll look a lot better, too. Once you have lost the weight, stay pretty much on the same sort of diet you have been developing during your weight-loss period. Maybe you will treat yourself to a few more rewards or be less strict with yourself when you go out to dinner, but remember this: What works to help you lose weight is exactly what works to help you keep the weight off.

The only other thing to add is a word about the psychology of dieting. You can deprive yourself mentally as well as physically. Studies have shown time after time that positive reinforcement -- reward -- is much better for motivating people than negative reinforcement -- punishment. If you look in the mirror and say, "You look fat, you look awful, you have to diet!" you are going to make yourself feel so miserable that the next thing you know, you'll be trying to improve your mood with food.

Instead, think positively. Think of how good you're going to look when you've been eating properly and cutting calories slightly for a few weeks or months. Reward yourself psychologically for having made the decision to change the way you eat and the way you look.

As your diet progresses, don't kick yourself because you aren't losing weight as fast as you would like. You have established a program of diet and nutrition you can live with the rest of your life, so how you look this week is not as important as continuing to develop the habits that will stay with you for a lifetime.

Be realistic about your goals. You aren't going to turn into somebody else no matter how correctly you eat and exercise. But you'd be surprised how much small changes in your body can contribute to your feeling of well-being and self-esteem.

Remember too that nobody -- me, you, Lou Ferrigno or the man on the moon -- can go on a program like this without screwing up once in a while. Just go back to your good eating habits right away and don't let one mistake discourage you.

Dieting for weight loss is essentially a temporary thing. Eating and exercise to improve your body is a lifestyle. The way I look now may be the product of 22 years learning and hard work, I may have gotten good enough results that I've been on the cover of Muscle and Fitness, but I consider how I look now to be a temporary stage on the way to how I want to look in the future. As I grow older, I'd like to continue to improve my body just as I want to further my education and grow and mature.