Several Charlotte organizations have scheduled activities throughout the week that are open to the public. The growing list includes:

• AL!VE, 800 W. Lawrence Ave.
  The Women’s Health Experience is free to the public Sunday, Feb. 26. Pre-registration is available atwww.hgbhealth.com. Plus throughout the week AL!VE will offer healthy cooking and fitness classes, as well as educational opportunities focusing on heart health.
• Charlotte Aquatic Center, 1068 Carlisle Hwy.
  The center is offering free water aerobics class samplers Wednesday, Feb. 29 and a free open swim Friday, March 2.
• Experience Art, at Evelyn Bay, 134 S. Cochran Ave.
  This community group is meeting Thursday, March 1, to talk about ways to inspire more art in public places, the growth of local arts-related businesses and the role of arts in community vitality.
• Hayes Green Beach Memorial Hospital, 321 E. Harris St.
  Its annual, free Health Fest is Saturday, March 3.
• The Eaton Area Senior Center, 804 S. Cochran Ave.
  Watch for more information on a health-related educational presentation.

Everyone is welcome! Additional activities will be scheduled in the coming weeks. Frequently visit www.hgbhealth.comfor more information and details about Community Vitality Week.

“Think of eating clean as cleaning up your life,” says Dr. Wright, coauthor along with Linda Larsen of Eating Clean For Dummies® . “Just as you’d like to live in a house free of clutter, you need to remove clutter from your diet. That means throwing out the junk foods, refined sugar, additives, preservatives, trans fats, white flour, artificial flavors, and toxins that can be so prevalent in processed foods.”
Essentially, the eating clean plan calls you to do the following:

• Eat the foods made by nature, not man.
• Plan to eat five or six meals and snacks throughout the day.
• Avoid processed foods (in other words, anything in a box with a label).
• Use healthy cooking methods.
• Eat before you become super hungry.
• Stop eating when you’re satisfied, not stuffed.
• Don’t count your calories, fat grams, or points.
• Enjoy and appreciate its flavor.

“Remember, eating clean is not a diet,” says Dr. Wright. “It’s a lifestyle. It does not include a complicated regimen that restricts entire categories of food. With fewer chemicals to deal with, your body becomes better able to concentrate on keeping you healthy.”

Read on to learn about the ten foods you should always include on your eating clean shopping list. These foods are great because they have many uses in the kitchen, they’re inexpensive, and they contain the most potent phytochemicals, vitamins, and minerals your body needs to be at its best.

Sweet potatoes are #1. The Center for Science in the Public Interest has ranked sweet potatoes as number one in nutrition, which is no surprise considering that these spuds are loaded with fiber, protein, complex carbohydrates, vitamins, potassium, magnesium, zinc, carotenoids, iron, and calcium. As a matter of fact, sweet potatoes have more than twice the recommended dietary allowance (RDA) of vitamin A, more than 40 percent of the RDA of vitamin C, and four times the RDA for beta carotene. And each sweet potato contains only about 130 calories!

“Looking for great meal ideas?” asks Dr. Wright. “Bake your sweet potatoes, slit them open, and stuff them with some low-fat yogurt or Greek yogurt mixed with tomatoes and celery. Or cut the sweet potatoes into slender sticks, toss them with olive oil and paprika, and bake them until crisp. There are many delicious ways to prepare sweet potatoes, but however you decide to cook them, make sure you always eat the skin! Most of the fiber is located in the skin, and the flesh right under the skin is highest in nutrients.”

Get fishy with wild salmon. Wild salmon contains high amounts of omega-3 fatty acids, magnesium, protein, and vitamin D. It’s also a great source of niacin, selenium, and vitamins B12 and B6. Eating salmon also helps prevent heart disease and diseases caused by inflammation. Scientists have recently found that omega-3 fatty acids can help slow the degenerative effects of Alzheimer’s disease and dementia. These fatty acids can also help lower the risk of depression and aggressive behavior.

“With all these benefits, it’s no wonder that many nutritionists urge people to eat foods like wild salmon twice a week,” says Dr. Wright. “Putting salmon on the menu twice a week can lower the level of triglycerides in your blood and can improve heart function. Remember, when you’re buying salmon, be sure to choose wild salmon rather than farmed salmon because the farmed fish can be high in mercury and toxic chemicals called PCBs, including lead and other heavy metals.”

Olive oil is the healthy way to dress up your food. You can use olive oil when sautéing foods, as the fat in almost any baking or cooking recipe, in salad dressings, and when frying foods. Most of the fatty acids in olive oil are omega-9 fatty acids, which are healthy monounsaturated fats that can help lower total blood cholesterol levels. Extra-virgin olive oil is made from the first pressing of olives, without heat, so it’s high in vitamin E and phenols, both of which are powerful antioxidants. And it has a wonderful flavor. Use it mostly in salad dressings and when briefly sautéing foods.

“When cooking with olive oil, remember that unrefined extra-virgin olive oil has a smoke point (the point at which the oil begins to break down and emit smoke) of about 375 degrees, which is slightly above the ideal temperature for sautéing or frying food but lower than the smoke points of other oils,” explains Dr. Wright. “So use ordinary (not extra-virgin) olive oil, which has a higher smoke point up to 430 degrees, for frying and long-sautéed recipes. Save the extra-virgin olive oil for salad dressings and baking!”

Don’t avoid cruciferous vegetables. What are cruciferous veggies and what makes them so great? Well, the category includes broccoli, cauliflower, Brussels sprouts, Kohl-rabi, cabbage, kale, and bok choy. And many studies have found a link between eating these veggies and protecting the body from cancer. Specifically, phytochemicals in these foods, including sulforaphane, indole-3-carbinol, and crambene, help the enzymes in your body that destroy carcinogens before they can damage your cells. As an added bonus, these veggies are high in antioxidants, which help prevent oxidation and damage from free radicals.

“The key to getting the most out of these greens is in how you prepare them,” says Dr. Wright. “Be careful not to overcook them. Because they have a high sulfur content, overcooking them releases that chemical and gives them a very unappealing taste. Steam them lightly or eat them raw to keep your body (and your tongue) happy.”

It’s okay to be a little nutty. Did you know that nuts are actually seeds? Well, it’s true; any one nut contains every nutrient needed to support the sprouting and growth of an entire young tree! The many nutrients that nuts provide offer plenty of benefits to you, too:

• Essential fatty acids and monounsaturated fats: Help lower LDL cholesterol and reduce the risk of blood clots
• Vitamin E: Helps reduce plaque development in your arteries
• Fiber: Lowers blood cholesterol levels
• Plant sterols: Lower blood cholesterol levels

“Because nuts have so many health benefits and are so satisfying to eat, they’re a great choice for a healthy snack on the eating clean plan,” notes Dr. Wright. “The healthiest nuts include walnuts, almonds, macadamia nuts, hazelnuts, and pecans. Why aren’t peanuts on that list? Well, this may surprise you, but peanuts aren’t technically nuts! They’re legumes, just like peas and beans. Also, keep in mind that nuts lose many of their nonmineral nutrients to oxidation when they’re roasted, so eat nuts raw whenever possible.”

Clean up sandwiches and salads with avocados. Avocados are a rich and buttery treat, and—as surprising as it may be—they’re very good for you! These fruits are high in vitamins E, C, and K, potassium, oleic acid, folate, antioxidants, and phytochemicals (which stop free radical damage). The fat in avocados is monounsaturated, which means it lowers blood cholesterol levels. Plus, avocados contain beta-sitosterol, which is a phytochemical that also reduces cholesterol.

“Use avocados as a sandwich spread in place of mayonnaise or butter,” recommends Dr. Wright. “Just mash up an avocado with a little lemon or lime juice and spread it on whole wheat rolls or bread. Include avocados in your green salads, eat them plain as a snack, and use them to top burgers and grilled sandwiches.”

Go green and eat clean with these leafy greens. To get the most nutrients for the fewest calories, always put foods like kale, collard greens, romaine lettuce, spinach, Swiss chard, and escarole in your shopping cart. These greens are rich in vitamins and minerals, especially vitamins C, K, E, the B complex, potassium, and magnesium, as well as phytonutrients, including lutein, quercetin, zeaxanthin, and beta carotene.

“A diet rich in dark, leafy greens can help reduce the risk of atherosclerosis and heart disease, prevent diabetes and osteoporosis, and reduce the risk of developing cancer,” says Dr. Wright. “Eat the greens raw or cook them in soups and stews. Sturdy, leafy greens are delicious in stir-fry recipes, too. In fact, you can add leafy greens to a wide variety of lunch and dinner meals.”

Spice things up with curry powder. Curry powder is a blend of several different spices, all of which are high in antioxidants and phytochemicals. But the most important spice in curry powder is turmeric, which provides a yellow color and subtle rich flavor. Turmeric contains curcumin, which is a powerful phytochemical.

“People who consume a lot of turmeric-containing curry powder have lower cancer rates, lower rates of Alzheimer’s disease, less inflammation, and improved memory,” says Dr. Wright. “Curcumin has also been shown to slow the progress of prostate cancer. There are many delicious ways to incorporate curry powder into your meals. Sprinkle it on salads, use it in salad dressings, and add it to stir-fries and even your breakfast smoothie. You can find curry powder in mild and spicy blends, or you can make your own (just be sure to include plenty of turmeric!).”

Satisfy your sweet tooth with berries (especially blueberries). Berries are a wonderful sweet treat, and they make a delicious dessert all by themselves. Plus, they’re very good for you. Strawberries are an excellent source of vitamin C and contain phytochemicals that can help fight cancer. Blueberries, especially wild blueberries, are one of the healthiest foods on earth, with the highest antioxidant content of all fresh fruit.

“Dried berries have just as many nutrients as fresh,” notes Dr. Wright. “They’re higher in calories, though, because they have less water. Still, they make a wonderful snack when eaten in moderation. And don’t forget about frozen berries! These fruits are harvested at their peak and are often processed right in the field. Frozen berries can have more nutrients than fresh berries, which may have been shipped for miles. These fruits are also high in fiber, which can help you feel full longer and can reduce blood cholesterol levels. Add berries to green salads, fruit salads, use them to top your morning cereal, and eat them out of your hand as a tasty, sweet snack.”

Get to the root of clean eating with garlic and onions. These pungent root vegetables are good sources of allyl sulfides, which are phytochemicals that can help reduce the risk of cancer and calm inflammation in the body. These veggies are also high in polyphenols and flavonoids, which prevent oxidation and stop free radical damage. Garlic can help lower cholesterol levels, too.

“To get the most benefit from garlic, chop or crush it and let it sit for a few minutes at room temperature before cooking it,” says Dr. Wright. “Doing so helps preserve the allicin content, even after the garlic is cooked. Because the flavonoids in onions are concentrated near the skin, peel your onions as little as possible to get the most health benefits.”

“Even though these foods are the cream of the crop in terms of nutrients, fiber, and good fats, don’t limit yourself to these choices,” says Dr. Wright. “Instead, use them as a jumping off point. Experiment with new foods weekly to help you stay interested in your clean eating plan and to ensure that you’re getting as many nutrients as possible in every bite you take. Don’t be afraid to try new cuisines and new combinations, too. Combine leafy greens with curry powder, coat your salmon with chopped nuts before baking, and cook broccoli or Brussels sprouts with garlic and olive oil. The possibilities are endless!”

# # #

About the Authors:
Dr. Jonathan Wright, MD, America’s top holistic doctor, is the author of several books, publishes the monthly newsletter Nutrition and Healing (with a subscriber base of over 100,000), and hosts the radio show Green Medicine.

Linda Larsen is a nutritionist, recipe creator, and the author of 29 books.

What is fit?

We don’t have a simple definition, but it’s something we know when we see it. We have assembled a crack panel of experts to help us out. If you think you are someone we would like to learn about, please enter! We’re looking for any individual between the ages of 50-59 who leads a healthy lifestyle. We’re looking for runners, cyclists, triathletes, body builders, and the spouse who finds a way to stay active and fit while juggling kids, family, a job and the PTA. There’s a world of fitness-loving individuals out there in the Lansing and Jackson area and whether you run marathons, or burn through an exercise DVD when you find the time, we want to hear from you.

The Fit Over 50 Features

The Fit Over 50 feature will appear in the April issue of Healthy & Fit Magazine. This special section of the magazine will highlight eight Lansing/Jackson area individuals who are living a healthy lifestyle, as deemed so by our panel of judges. This is not a contest. However, Healthy & Fit Magazine will only have room to feature eight (8) individuals in the magazine’s special feature. Our panel will determine which eight individuals are right for the section. Entries not chosen for the feature may be considered as used for the regular “Fit Feature” section of the magazine.

Download the entry form here.

Anyone who wishes to enter this contest must download the linked file and make sure to include a print version of a photo. This photo will not be returned. All entries must be received by February 20. No exceptions. All entries must follow the directions on the entry form to be considered. By entering, you’re allowing Healthy & Fit Magazine to publish the information on the entry form, as well as use the printed photo for the magazine.

How to enter:

1. Download and complete the official entry form here
2. Take a photo of yourself and mail it along with your completed entry form.
3. Mail it to: Fit Over 50, Healthy & Fit Magazine, 312 North Street, Suite B, Mason, MI 48854
4. Make sure it’s postmarked by Feb. 20, 2012. If it’s late, you’re not entered. No exceptions.
5. Read the April issue of Healthy & Fit Magazine to see if you, or your person who is nominated, is featured.

Meet the panel

David Hutchins • executive director, Fit Over 50
David Hutchins is a healthy lifestyle guru. He is an MSU graduate and is a health and life insurance agent at W.D. Guerre & Associates Insurance, in downtown lansing. He’s a strong believer in health and fitness for a better and more enjoyable life and one of the principals behind the Fit Over 50 panel. His motto: “Our bodies our are vehicles.”

Chris Johnson • author, On Target Living

Chris Johnson is a nationally recognized speaker and author. For over 25 years he has earned the reputation of providing lifestyle modification strategies with integrity and compassion. As the Director of Health, Wellness and Fitness at Sparrow Health System’s Michigan Athletic Club for over fifteen years, he pioneered one of the most successful personal training programs in the country. He holds a Master’s Degree in Exercise Physiology from Michigan State University, and certifications from the American College of Sports Medicine, National Academy of Sports Medicine and the American Council on Exercise, along with over 16,000 hours of one-on-one personal training.

Karen Giles-Smith • freelance writer, registered dietician

Karen is a freelance writer and registered dietitian based in Mason, Michigan. She specializes in nutrition, health and wellness writing and business communications. She has written on the topics of nutrition and fitness, diabetes, distance education, child welfare, fly fishing and nature preservation for consumer and trade magazines. Karen’s writing has a warm, engaging style that has readers and editors asking for more. She is a contributing editor to Healthy & Fit Magazine.


Rebecca Klinger • co-owner, State of Fitness

Rebecca Klinger, co-owner of State of Fitness, is a certified athletic trainer and personal trainer. She received her Bachelor of Arts in Exercise and Health Science from Alma College and Master of Science in Kinesiology from Michigan State University. Rebecca attended the Titleist Performance Institute to become a level two certified golf fitness instructor and certified golf medical instructor and is enrolled in the Gray Institute of Functional Transformation (GIFT) program. Her expertise includes healthy lifestyle management, rehabilitation of injuries, golf fitness and medical Winstruction, and improving sports performance of high school, collegiate, Olympic, and professional athletes.

Gabe Zussman • The Trainers Studio

Gabe specializes in golf fitness, general fitness and athlete development. Gabe has extensive experience as a group fitness instructor conducting boot camp and high intensity training classes for members in a large health club setting. He co-founded The Trainers Studio, LLC in 2003 with Walt Reynolds & Lisa Taylor and currently serves as a managing partner for the business.

Tim Kissman • Healthy & Fit Magazine

Tim is the owner and publisher of Healthy & Fit Magazine, which was started in April 2005. He is a former college basketball player (Hillsdale College) and current basketball and softball coach of his two daughters, Autumn and Sage. He lives in Mason where he is on a never-ending search on ways to get rid of belly fat.

According to Dr. Loren Cordain, the author of the Paleo Diet, we all need to model our 21st century lifestyles after our primal hunter gatherer ancestors to live a healthier lifestyle and eliminate a lot of the diseases that are plaguing our nation, such as obesity and diabetes. I have read a lot about this lifestyle. I must say I have to agree.

Here are some Paleo rules that you can implement in your lifestyle to improve your overall health and fitness level.

Rule #1: Eat lots of plants and animals The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Rule #2: Avoid poison For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Rule #3: Move frequently at a slow pace The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue. Avoid sitting down for long periods of time to implement this concept.

Rule #4: Lift heavy things Frequent bursts of intense physical effort were a daily part of the caveman’s life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power. Make sure to perform a full-body strength training routine three times per week

Rule #5: Sprint once in a while For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.  When performing cardio utilize various types of methods.

Rule #6: Get adequate sleep The rising and setting of the sun dictated the length of the caveman’s day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Rule #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Rule #8: Get adequate sunlight It’s impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

In the end the concept seems pretty realistic. After all, this is what all health and fitness professionals preach. For exercise use strength training, perform interval training for cardiovascular exercise, and limit sitting down for prolonged periods of time. For nutrition, limit processed foods and chemically enhanced foods, include a variety of colorful fruits and veggies, consume healthy fats such as fish and nuts.

This leads me to ask the big question. What have we evolved into? A more intelligent and technological nation, or an unhealthy sedentary nation? I would rather live like the caveman.

Justin Grinnell B.S., CSCS is the co-owner of State of Fitness in East Lansing. He’s also a regular contributor to Healthy & Fit Magazine and has several columns and vidoes on the Healthy & Fit Magazine Web site. You can reach him at 517.708.8828 or mystateoffitness.com

Register here: https://runsignup.com/Race/MI/EastLansing/IRONDOG5k

The beer phenomenon at races has exploded, Murtha explains. “At most races, runners will get a ticket for one free beer. That’s tempting for runners who wouldn’t normally finish a race with a beer. It’s also confusing: Because beer is provided for free at marathons, people wonder if it’s good for them. Should athletes drink the beer or not? Well, there are two ways to look at it . . .”

Beer is a bad idea

“What I tell runners is that beer is not a recovery drink,” says Murtha. “There’s nothing about it that helps with recovery. Beer doesn’t have enough carbs to meet recovery needs and the fluid in the beer doesn’t help with hydration because alcohol is a diuretic. Athletes also need electrolytes and protein for recovery. Beer may have a small amount of electrolytes but it doesn’t have protein. In general, beer is a bad idea.”

A little beer is OK after rehydrating/refueling

“You may be thinking: I did the big race and finished and I deserve a beer,” says Murtha. “That’s great! Go for it! But hold off for a while and, during the first half hour post-race when you’re sore and stretching, grab a low-fat chocolate milk, hot chocolate or Gatorade—you’ll need 2-3 cups—then have a beer. If you’re going to drink beer, alternate it with water. Alcohol confuses the kidneys and makes the body excrete more fluids, so each cup of beer dehydrates the body even more.”

The Bottom Line

“Many athletes train for one or two big events each year and want to celebrate after the finish line,” says Murtha.

“But the first hour post-event is not the time to do that. First, you need to fix what you just broke while running [the breakdown of muscle tissue and loss of fluids and electrolytes].

“A lot of inflammation is going on during a marathon, so it’s important to eat and drink post-race to help reduce inflammation. You need to get good nutrients on board your body. You need fluids, electrolytes, antioxidants, protein and healthy fats. And don’t go overboard with the beer, especially if you’re getting ready for another race.”

Katie Murtha, MS, RD, CSSD, LDN, is a runner, snowboarder and owner of RDKate Sports Nutrition Consulting near Chicago: www.RDKate.com

Kids 2-19 years of age are drinking up to 15 perecent of their daily calories from sugar-sweetened beverages, and that number has been, and continues to be, on the rise.

Boys often drink more sugary beverages than girls, and across the board, there’s an increase in the amount of sugary beverages kids drink and a decrease in the amount of water and nutrient-rich beverages, such as milk.

This is not surprising considering almost two-thirds of all kid-focused advertising is for foods or beverages with low nutrition.

These choices can affect a child’s bone and tooth health. Less calcium and vitamin D in the diet increases susceptibility to weaker bones and tooth decay.

Also, the caffeine in some sugar-sweetened drinks may cause additional calcium to be excreted from the body, furthering the problem.

Michele Nikolai, clinical nutrition manager at Sparrow Health System in Lansing, Michigan, is starting to see trends in body weight related to drink choices.

“The majority of the children and teens we see that are overweight or obese drink a disproportionately high amount of calories from sugar-sweetened beverages. Some think that calories from drinks don’t count, so they may consume anywhere from 500 to 2,000 calories per day from these drinks.”

Nikolai has found many families model good nutrition choices while at home by offering milk or milk alternatives at mealtimes, but struggle when eating away from home.

“Eating out frequently is common, and this is when many children have sugar-sweetened beverages.”

On the positive side, more parents seem to be purchasing 100% juices instead of sugar-sweetened juice drinks. Nikolai points out that while 100% juices are a healthier choice due to their naturally occurring vitamins and no added sugars, calorie content and portion size are still important considerations.

“The calorie content is almost the same in all the 100 percent fruit juices, soda pops and fruit drinks.”

Although a specific recommendation for a maximum daily amount of added sugar does not exist, health care professionals recommend limiting added sugars as much as possible.

An average 12-ounce soft drink can have 40 grams of added sugar which is equivalent to 10 teaspoons or almost one-fifth cup.

As a whole, Nikolai and the pediatric dietitians at Sparrow recommend and encourage non-sweetened beverages for their clients and patients. But even more so, they encourage whole fruits instead of juice.

Pointers for Parents:

Flavored milk is a nutrient-rich option for kids who don’t like plain milk. When possible, choose fat-free or low-fat milk. If sweetened milk products are chosen, the added sugars should be considered in light of the daily total added sugar intake.

To make sure kids are drinking enough water, always have some in tow. Kids may drink more water if it’s offered to them in a “sports bottle” with a team or school logo on it.

Parents can set a good example by drinking healthy beverages themselves and by buying healthy beverages for their children.

Written by Gina Keilen. Keilen is a registered dietitian formerly of the Greater Lansing area, now living in Howell.  She works at University of Michigan Hospital as a Food Service Manager.

It’s not all or nothing Before I lost more than 30 pounds 5 years ago, my approach to dieting was “all or nothing.” Every Monday I would start over and fall of the wagon a few days later. Eventually, I stopped all together until I read the book, Body for Life for Women by Dr. Pamela Peeke. What really clicked for me was the 80/20 rule. Peeke recommends eating healthy, staying focused and working hard 80 percent of the time and the other 20 percent for being human. Think cheat days! Progress, not perfection is her mantra. I finally felt like I had permission for not being perfect. It worked and I eventually met my goal weight!

Accessorizing your foods Are you still eating regular salad dressing? Like a scoop of croutons and some bacon bits too? “Accessorizing” your foods with these little extras adds up at the end of the day. The biggest offender is the high calorie, fat-laden dressings. It really defeats the purpose of eating more veggies when, in some cases, they have just as many calories as a burger and fries! Be wary of reduced-calorie options as they are often loaded with sugar, sodium and chemicals you can’t pronounce. Choose a vinaigrette or other options made with healthy fats like olive or flaxseed oil.

I kicked butt at boot camp so I can eat what I want Usually we overestimate our true calorie burn. Check out caloriesperhour.com to calculate how many calories you actually torched. Instead of rewarding yourself with food think about other rewards that could actually help you stay on track and meet your goals. New songs for your playlist, workout clothes or a massage for a job well done.

The sampler Cooking dinner can lead to overeating – one dinner at the stove and one at the table. A little nibble here and there can add up quickly but because you’re just “sampling” you don’t think they count. If you’re famished, eat a healthy snack before you start cooking. Next, resist the urge to peel off your work clothes and get in your comfy yoga pants. Wear an apron and tie it snugly around your waist to keep you aware of your waistline and chew gum. Another sneaky sabotage that can pack on more calories is finishing the leftovers on your kids plates or serving bowls. Toss the kid’s leftovers and store the rest in the fridge.

You’re still chugging diet pop Artificial sweeteners can be hard for your body to break down and anything carbonated can make you feel bloated. The sweet taste of diet pop tricks your body into thinking it’s about to get a rush of calorie energy and when it doesn’t arrive you crave even more sweets. Diet pop can overwhelm your taste buds. Try this test: take a sip of water and bite into your favorite food. Then take a drink of diet pop and bite into the same food. The food tastes bland after the diet pop, so you may reach for more food to satisfy your taste buds. People that consume diet pop on a regular basis weigh more than those who don’t drink diet pop. Recent studies also showed a higher risk of stroke and heart attack for those who drink diet pop on a daily basis. If you’re drinking a diet pop or two every day, scale down every week. For every diet pop you drink, drink one glass of water. Try flavoring your water with fresh fruit or cucumber and ginger. Believe it or not, your body will begin to crave water more than the diet pop.

I forgot to eat You skipped breakfast and worked through lunch so you don’t sweat it when you scarf down a huge, fatty dinner because you banked all the calories from breakfast and lunch. Not quite – skipping meals produces ghrelin, a hunger hormone you don’t want to activate. Not only does it tell you to eat, it directs you to the not-so-good for you stuff. Keep your metabolism revving by striving to eat 6 small meals a day. Instead of taking your chances in the break room, stash your own healthy choices in your desk or fridge.

Lombardi was right Vince Lombardi nailed it with this quote: “Winners never quit and quitters never win.” Write it down and repeat when necessary.

Valentine’s Day is looming large on the horizon, and everywhere you look, commercials, magazines, store displays, and more are focused on helping couples plan the “perfect” February 14th celebration. Yes, if you’re in a relationship, it is important and enjoyable to celebrate your love on this special day. However, Todd Patkin has some advice for married couples especially: Romance, roses, chocolates, and champagne are only a small part of what makes up a marriage. The truth is, it’s the 364 days that surround February 14th that can make or break the quality of your relationship. So if you want to give your spouse the most meaningful Valentine’s gift of all, commit to putting daily thought—and yes, work!—into your relationship.

“I believe that many marriages simply deteriorate because couples allow their relationships to run on ‘autopilot,’ but still expect them to stay healthy and exciting, especially around holidays like Valentine’s Day,” explains Todd Patkin, author of the new bookFinding Happiness: One Man’s Quest to Beat Depression and Anxiety and—Finally—Let the Sunshine In (StepWise Press, 2011, ISBN: 978-0-9658261-9-8, $19.95). “But the truth is, like everything else in life, relationships don’t work that way. We must learn to put as much—no, even more—effort into our marriages as we do in trying to succeed professionally or keeping our gardens, houses, or cars looking top shelf.”

Furthermore, Patkin asserts that a happy marriage is the cornerstone of a happy life—if your marriage isn’t good, you’re going to have trouble feeling fulfilled in other areas as well.

“I know from experience that if you get it right here, it’s easier to get it right in all of the other aspects of your life, because the person who’s closest to you will be there to support you and will have your best interests at heart,” he adds.

“When you let your marriage just ‘sit,’ it’ll eventually get rusty and break down, just like your car would,” Patkin points out. “And that’s a terrible tragedy. We all should have been told growing up that you do have to work on your marriage every day, too, if you want it to stay exciting and great.”

If you’re ready and willing to do everything in your power to make your marriage a happier one (perhaps starting this February 14th), read on for Patkin’s nine tips:

Recommit yourself to your marriage every single day. Believe it or not, your marriage vows weren’t a one-time deal. No, you and your spouse probably aren’t going to stand in front of your loved ones and recommit yourselves to one another on a regular basis. But if you want to cultivate a strong and happy marriage, you should start each morning by making a renewed personal commitment to keeping your relationship healthy and rewarding.

“As I mentioned earlier, people work on their cars, their houses, and their gardens on a regular basis,” Patkin points out. “And just as these things need regular, constant attention to thrive, so does your marriage. Don’t let your enthusiasm for working on your relationship be short-lived. In order to give your marriage regular tune-ups, start by remembering what you said you’d do when you made your vows: Love your spouse. Honor her (or him!). Cherish her. Comfort her. Remain faithful to her. And do these things in good times and bad, in sickness and in health—every day of your marriage.”

Evaluate where your self-worth comes from. With very few exceptions, we human beings tend to base our sense of self-worth on the things that are most important to us. It’s common to hear people proudly say, “I’m a financial advisor,” or, “I’m the manager of my division at work,” or even, “I drive a Cadillac!” But how often do you hear, “I am the world’s luckiest husband,” or, “I have the best family in the whole wide world”?

“I understand all about being proud of your career accomplishments and of other things in your life, but I truly believe that the happiest couples draw a lot of their self-worth from their relationship with each other,” Patkin asserts. “So please assess where your marriage really falls right now on your list of personal accomplishments. Are you consistently relying on something other than your marriage, like your job, to make you feel good about yourself?”

Verbalize to your spouse the things you love and appreciate about him or her all of the time. Did you know that the things you think about and talk about influence how you experience the world around you? It’s true! So why not spend time thinking about how great your spouse is and then verbalizing those thoughts? Start by reminding yourself of all of the reasons why you fell in love in the first place, and then list how much more wonderful your partner has gotten since your marriage. Also, tell her (or him!) how much she means to you, how much you love her, and how beautiful she is ten times a day.

“Believe me, no one will ever say that they hear such compliments about themselves too many times,” Patkin promises. “And not only will this make your partner feel great in the moment, but consistently complimenting one another is the single greatest long-term vitamin you can each give to one another for your marriage. Verbalizing such compliments to your spouse is especially important today because most of us have a tendency to dwell on our mistakes while disregarding all of the things we do right. And we don’t normally hear compliments from our kids, our coworkers, or even our friends either, so over time, we start to feel small and unhappy. Thus, as a spouse, it is your responsibility to continue to make your wife or husband feel as great about her or himself as possible.”

Acknowledge the little things your spouse does, and return the favor. In a similar vein, constantly perform small but meaningful acts for your spouse, and don’t be surprised if he or she starts to do the same for you (if he or she doesn’t do so already, that is!). For example, if your wife hates unloading the dishwasher, make a point to get into the kitchen and put away the dishes first. Or make a mental note to wash the sheets on Friday afternoon so that they’ll be clean when your husband sleeps in on Saturday. Acts like this don’t take much time or energy, but they show your spouse that you are paying attention and that you care—and that is truly priceless!

“Also, it’s key that anytime your spouse goes out of his or her way to make your life better or easier, acknowledge that you’ve noticed and that you appreciate this expression of your partner’s love,” Patkin suggests. “Never let small acts go unnoticed. Saying thank you—and accompanying it with a heartfelt hug or kiss—starts a cycle of giving and getting. It’s when you don’t acknowledge your spouse’s efforts that he or she will begin to feel taken for granted and ignored. And usually, things will only go downhill from there.”

Learn—and then do—what makes your spouse feel most loved. Say, for example, that you love to receive gifts. Whether it’s a big-screen TV or a lowly fridge magnet picked up during a friend’s travels, you feel acknowledged and appreciated whenever you’re handed a wrapped box. So whenever you want to let your wife know that you’re thinking about her or want to boost her mood, you bring home a gift: flowers, a CD, or a book by one of her favorite authors. Only problem is, what your wife is really craving is a nice, long hug.

“Don’t assume you know what makes your spouse feel the most loved,” Patkin advises. “While any expression of love is, of course, a good thing, the fact is that we all feel loved in different ways. So it is important that you find out what makes your spouse feel the most loved. Simply ask the question, ‘What have I done in the past that made you feel the most special?’ Some people might want a date night. Others might need to be told verbally that they are the greatest. It’s always a good idea to ask your spouse what makes him or her feel most loved—and then include those actions or words into your regular repertoire. You’ll notice a big difference…and you’ll probably find that your spouse reciprocates, too.”

Don’t let resentment build. When you live in fairly close quarters with another human being, it’s inevitable that sooner or later you’re going to annoy each other. (In fact, at times you’re probably going to want to kill each other.) While it’s not a good idea to nit-pick with your spouse each and every time you feel a teeny bit put out, it’s also unhealthy to let issues and negative feelings build up and fester.

“Always, always make it a priority to keep the lines of communication open,” Patkin advises. “Even if you have to go for a walk to clear your head first, be sure to express your grievances in a calm, constructive way—preferably before you go to bed angry. Also, remember that this is a two-way street. When your spouse is upset with you, make every effort not to fly off the handle and to fairly consider what you’re hearing. Marriage does involve compromising and modifying your behavior for another’s well-being—and believe me, your mutual happiness is worth it.”

Take responsibility and stop trying to fix your partner. There’s a lot of finger pointing going on in marriages. After all, it’s easy to identify and list all the ways someone else is getting it wrong. (Plus, it just feels good to be “right.”) But how much good does all of this complaining and accusing really do? After you finish berating your spouse for yet another of his or her supposed failings, does the quality of your life actually change? Probably not. According to Patkin, it’s time to take a break from blaming and instead work on yourself. While both partners do need to be willing to compromise in order to help the other, it’s always best to look at how your own behavior could improve before you try to change your spouse’s.

“The more time you spend trying to change your spouse, the less time you have for improving yourself,” Patkin points out. “As far as I know, there has never been such a thing as a ‘perfect’ husband or wife! And I bet that when you begin to take responsibility for areas in which you may have been dropping the ball, the dynamic of your marriage will change. Perhaps your spouse has been trapped in a cycle of negativity that has been fed by your own less-than-helpful attitude. And remember, people unconsciously begin to mirror the people they spend the most time with. This happens for the good as well as for the bad! So if you start working on yourself, your spouse will most likely do the same.”

Figure out what your strengths are and play to them. As much as possible, you and your spouse should each play to your strengths within your marriage and back away from your weaknesses. If, for example, you’re great with words but don’t have much of a math brain, don’t take on the task of making sure the bills are paid and the accounts are balanced each month. Instead, take the lead in dealing with teachers, repairmen, etc. When you force yourself to do something for which you have little aptitude, you only frustrate yourself and, by extension, the people with whom you live.

“I’ll be honest—I’m awful when it comes to doing projects around the house,” Patkin admits. “I have very little mechanical understanding or skill, and I have no patience for these types of jobs. For years, though, I’d try tackling these sorts of projects around the house. And then when I failed to put the pieces of a new desk together, for example, I’d feel like less of a man. Well, I’ve finally accepted the fact that I will never be Mr. Home Improvement, and I don’t waste my time or energy on that type of task. Thus, I get much less frustrated, I’m happier,and the people around me are happier too! I’ve learned that it’s definitely a good idea to ask your spouse for help or pay to have the job done if neither of you feels confident.”

Date your spouse again. When you’re newly in love and in full courtship mode, you do everything you can to spend every free moment with your partner. Eventually though, work, kids, responsibilities, and life in general tend to get in the way of your relationship with your spouse. The two of you stop doing fun things with only one another, and it’s easy to go weeks at a time without having any serious conversations that don’t revolve around work, money, or kids. That’s why it’s imperative to set aside time to date your spouse.

“Vow to take the time to invest in the romantic part of your relationship,” Patkin advises. “It may not seem important, but this is the cornerstone of a good marriage. Without that so-called ‘spark,’ the other parts of your life, like work and kids, will suffer too. Try to act like you did when you were both in the infatuation period of your relationship: Bring home flowers or other small gifts. Plan a special date night (maybe involving a babysitter this time around!). Get tickets to the reunion tour of a band you and your spouse loved when you first began dating. Basically, get back to the essence of how you fell in love in the first place!”

“I hope that once you begin celebrating, respecting, and loving your spouse as I’ve just described, as well as prioritizing your marriage every day, you’ll find that the whole dynamic of your relationship changes,” Patkin concludes. “I hope that you’ll begin smiling more, feeling better, and experiencing more ‘spark.’ It’s true: Everything—and especially our own happiness—really is, to a huge extent, about our relationships with other people. And I think Cupid would agree!”

# # #

About the Author:
Todd Patkin grew up in Needham, Massachusetts. After graduating from Tufts University, he joined the family business and spent the next eighteen years helping to grow it to new heights. After it was purchased by Advance Auto Parts in 2005, he was free to focus on his main passions: philanthropy and giving back to the community, spending time with family and friends, and helping more people learn how to be happy. Todd lives with his wonderful wife, Yadira, their amazing son, Josh, and two great dogs, Tucker and Hunter.

About the Book:
Finding Happiness: One Man’s Quest to Beat Depression and Anxiety and—Finally—Let the Sunshine In (StepWise Press, 2011, ISBN: 978-0-9658261-9-8, $19.95) is available at bookstores nationwide, from major online booksellers, and atwww.findinghappinessthebook.com.

“How to choose a weight loss method” will be offered at 6 p.m., Thursday, Jan. 26, at AL!VE, 800 W. Lawrence Ave., Charlotte, Mich. During the class, participants will be able to assess their readiness to begin a successful, weight-loss journey – whether they want to lose 20 pounds or 200 pounds.

The session, presented by Dr. Kimberly Johnson and Sherlyn Hogenson, registered dietitian, will discuss the health risks of obesity, the benefits of losing weight, examine lifestyle changes for successful weight loss and evaluate various weight-loss programs and methods. Plus participants will have an opportunity to take a body composition test and sample easy, healthy recipes.

The class participation fee is $12 and includes a free body composition test. Participants who want to take the test should arrive at 5 p.m. Call 517-541-5800, option 1, to register for the class.

Hayes Green Beach Memorial Hospital has been the community’s choice for health care for more than 75 years. HGB is committed to working together in health to provide quality care and enhance the vitality of the community. It has expanded its vision beyond providing traditional hospital services to one that promotes health and well-being through AL!VE. Learn more about HGB atwww.hgbhealth.com and AL!VE at www.myalive.com.