If you exercise 3-4 times a week, there’s no need to worry about a post-exercise eating plan because there’s plenty of time to refuel before your next workout.

If, however, you’re a competitive athlete or trainer who works out two or more times a day, your body needs to refuel after each workout so that you’re good to go for the next bout. Your body needs fluid to rehydrate, electrolytes to replace those lost through sweat, carbohydrate to restore muscle glycogen (energy stored in muscles) and high-quality protein to repair and build muscle tissue. For you, there’s no question: Consuming the appropriate foods and fluids can enhance your recovery.

Several studies suggest that milk has what it takes. Here’s the lowdown on milk as a recovery beverage.

Who:
Studies done on subjects—mostly men in their 20s—suggest that drinking white milk or chocolate milk after a workout is as, or more, effective than some sports drinks in helping the body to refuel, recover and rehydrate after exercise. This refuel/recover/rehydrate trifecta may help the body perform better during the next workout. Drinking milk post-workout also may help improve body composition by increasing muscle mass and decreasing body fat over time.

What/When:
Many sports nutritionists and trainers recommend drinking low-fat (1/2%-1%) or fat-free white or chocolate milk immediately to about an hour after endurance exercise. Also, research suggests that eating protein-rich food before exercise, such as yogurt or a glass of milk, may optimize recovery by providing a ready-and-waiting supply of amino acids, the building blocks of protein.

Why:
Milk contains (per 8 ounces):

• Protein (8 grams) to help build and repair muscle. Milk’s high quality protein is composed of 80% casein and 20% whey proteins. Whey is a fast-acting protein and casein in a slower-acting protein. Together, the two types of protein provide muscles with immediate and longer-term delivery of amino acids.
• Carbohydrate (12-24 grams) to replenish muscle glycogen stores. Milk has 12 grams of carbohydrate from lactose (naturally-occurring milk sugar) whereas chocolate milk has about 24 grams of carbohydrate, depending on the brand, due to added sugar. Bonus: Carbohydrate combined with protein, as in milk, creates an even better muscle refueling and building response and reduces cortisol, a hormone that breaks down muscle.
• Water (87%) to help replace fluid losses and maintain proper hydration. Water is necessary for all body cells to function properly.
• Electrolytes (about 375 mg potassium and about 105 mg sodium) to help replace what’s lost through sweat. Electrolytes transmit nerve impulses, contract muscles, and assist with fluid balance.
• Nine essential nutrients in all—including calcium (300 mg), magnesium (27 mg), and vitamin D (100 IUs) for bone health and overall health. Chocolate milk has the same nine essential nutrients as white milk.

How:
To recover/refuel after endurance exercise, white or chocolate milk should be consumed—ideally—as a part of a post-workout snack or meal.

In Nancy Clark’s Sports Nutrition Guidebook, Clark, a sports nutrition expert, writes, “Proper fueling at the right time is worth the effort. Rather than simply dash off to your next obligation, take the time to grab a chocolate milk or a yogurt.”

written by Karen Giles-Smith. Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visitTheWellnessWriter.com and AtEaseWithEating.com.

Try these tips to brighten your mood and spark your energy.

Lighten up: To counter winter’s shorter, darker days, spend more time in bright rooms. Open shades and drapes to let in as much sunlight as possible. Sit near a window whenever you can. Consider switching the light bulbs in your home to full-spectrum bulbs which mimic natural light and investing in a light therapy box or a dawn simulator/sunrise alarm clock.

Head outdoors: Fresh air, sunshine and movement are naturally stress-relieving and rejuvenating. Bundle up and go for a walk or jog (be sure to tread safely on ice and snow with non-slip footgear) or enjoy winter activities such as ice skating, sledding, snow shoeing or skiing.

Get a move on: A good workout will boost energy, metabolism and mood. If you can’t exercise outdoors, there are plenty of indoor options such as workout videos, mall walking, health clubs/gyms, indoor pools, and yoga studios.

Eat the rainbow: Enjoy plenty of fruits, vegetables, whole grains and include low-fat dairy products and omega-3-rich foods (such as salmon and nuts). Go easy on heavily processed, high-fat and nutrient-void foods. Colorful fruits and vegetables are rich in nutrients and antioxidants which may boost mood in addition to health and energy. Eating regularly and getting adequate protein and fiber will help keep your energy and mood on an even keel. Pay attention to your body as you’re eating and try to stop eating when you’re about three-quarters full—you’ll be less likely to overeat and feel sluggish.

Ease up on alcohol: Remember that alcohol is a depressant, not a mood-lifter. And of course, if you overdo, you may feel sick and tired the next day.

Curb caffeine: In moderate amounts (2-3 cups of coffee a day), caffeine can boost energy and mood, but too much can cause nervousness, anxiety, mood swings and difficulty sleeping.

Get enough Zs: Sleep plays a critical role in immune function, metabolism, memory, learning, and wellness. Most adults need 7-8 hours of sleep every night for health and wellbeing. Skimping on sleep will sap your energy and mess with your mood.

Be kind to yourself: At least once a day, do something you want to do—which could mean doing nothing! Make time for yourself by saying no to unnecessary tasks or events. And ask for help or support when you need it.

Actively relax: Take it to the mat. Meditation and yoga have many mental and physical health benefits including reducing anxiety and stress and improving sleep.

Seek out social support: Hanging around with positive people is a major mood-booster. Even an e-mail or phone call with someone who makes you smile can lift your spirits.

Get help if needed: If low mood persists or is intense, talk with your doctor or mental health care provider.

written by Karen Giles-Smith. Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

The causes of foodborne illness are often due to improper storage, unsafe food handling, lack of cleanliness and poor refrigerator maintenance. The U.S. Centers for Disease Control and Prevention estimate that this year foodborne illness will affect one in six Americans and result in 3,000 deaths.

It’s time to give your kitchen a health overhaul. Below are four common home food safety fouls and how to correct them with proper food safety techniques.’

Foul #1: Rinsing meat, poultry and seafood

Fix: “Many people believe that rinsing meat gets rid of bacteria, but it actually spreads it because the water splashes the bacteria all over the kitchen,” says Bethany Thayer, registered dietitian, director of wellness programs at Henry Ford Health System and spokesperson for the American Dietetic Association. “The only way to get rid of bacteria is by cooking food to the proper internal temperature.”

Foul #2: Not cleaning fruits and vegetables

Fix: “When fruits and vegetables aren’t cleaned and then they’re peeled or cut, the bacteria from the surface of the produce can be easily transferred by the knife to the inside of the produce,” says Thayer. “Be sure to rinse produce and scrub, if necessary, to get the dirt off. Local and organic produce are just as likely or maybe more likely to have bacteria clinging to them.”

Foul #3: Is food is edible based on smell?

Fix: “Not all food smells bad when it’s spoiled,” cautions Thayer. “You can find safe storage charts for food online. You may be surprised by how short the safe storage times are.”

Foul #4: Marinating food at room temperature.

Fix: “Some people think because marinades are acidic, they kill the bacteria, so it’s okay to marinate food on the counter,” says Thayer. “But bacteria grow really fast at room temperature. Marinate in the fridge.”

Basic training for food safety

“Many of us learned food practices from our parents,” says Thayer. “We know so much more now about food safety than 50 to 60 years ago.”

Wash. Wash hands thoroughly with soap and water before preparing food, after hands come in contact with raw meat or poultry, and before eating. Wash between fingers and under fingernails for the length of time it takes to sing the ABC song.

Clean food preparation surfaces, such as countertops and cutting boards, before and after food preparation with soap and water or a bleach solution (one tablespoon of bleach per gallon of water)—allow to air dry. Wash towels and sponges often and replace sponges every few weeks.

Discard cutting boards when they become excessively worn or develop hard-to-clean grooves.

Separate. To stop the transfer of bacteria from utensils to food, use separate cutting boards for raw meats, poultry or seafood and for ready-to-eat food like fruits, vegetables and breads. Once the meat, poultry or seafood has been cooked, place it on a new or clean serving platter, instead of the same one used to hold the raw food.

Cook. Always use a food thermometer to ensure food is cooked to a safe internal temperature. Beef, veal and lamb: 145°F. Pork and ground beef: 160°F. Poultry: 165°F.

Refrigerate. Keep a refrigerator thermometer on a shelf in the refrigerator and check it periodically to make sure the temperature is below 40°F. Thaw foods in the refrigerator, not on the counter or in the sink. Refrigerate leftovers in containers intended for food storage as soon as possible and definitely within two hours of preparation.

Label containers with contents and date of preparation. If cooked leftovers are not eaten within three to four days, throw them out.

Karen Giles-Smith is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

lifestyle habits. In these zones, people often live long, active lives past the age of 100.

Scientists have found longevity to be longer than average in Sardinia, Italy; Okinawa, Japan; Loma Linda, Califor- nia; Icaria, Greece; and the Nicoya Peninsula in Costa Rica. In Okinawa, the average life expectancy is more than 81 years, compared to 78 in the United States. What’s more, Okinawa has the longest disability-free life expectancy.

According to Dan Buettner, who partnered with National Geographic and the National Institute on Aging to research these areas and document the findings in his book, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, each Blue Zone has its own “recipe” for longevity, but many of the basic ingredients are the same.

For example, the lifestyle habits shared by those living in Sardinia, Okinawa and Loma Linda are:

• A focus on family • Smoke-free • Constant moderate physical

activity • Social engagement • Eating legumes (peas, beans,

lentils and peanuts) But genetics may trump lifestyle,

according to recent research out of Albert Einstein College of Medicine at Yeshiva University. This study, pub- lished in the Journal of the American Geriatrics Society, found that many people who live to be 95 have less- than-healthy habits such as smoking, drinking, inactivity and poor nutrition. Even so, the lead researcher acknowl- edges that, for the general population, strong scientific evidence indicates that a healthful diet and exercise can postpone or ward off chronic disease and extend life.

Melissa Lonsberry, a registered dietitian in East Lansing, recently visited Okinawa, the birthplace of her karate Sensei. “The traditional diet in

Okinawa is based on the sea and what’s there, with rice as the main staple,” says Lonsberry. “A typical breakfast is miso soup and salad that contains seafood and nori, which is seaweed, along with green tea. Lunch is rice and fish (or another protein) and fruit. If there is a sweet, it’s usually made from rice. The food is beautifully presented and the portions aren’t big. A typical Okinawan saying is to eat until three-quarters full. My Sensei says that Americans eat too much— they don’t stop.”

While there, Lonsberry also ob- served a flurry of physical activity in the morning, before the day got too hot. “In the parks, people of all ages do tai chi, ride bikes, and use the exercise stations to do push-ups, pull-ups and stretches. Kids are doing archery and playing soccer.

There’s also a lot of physical activity built into the day such as walking and sweeping the porch. I saw people who I thought were really young, but it turned out they were 80.”

Lonsberry also experienced the

strong sense of family and neighbor- hood, especially when visiting the Peace Memorial Park, the main memorial of the Battle of Okinawa, with her Sensei and his family.

Social connections are very power- ful, says Telka Arend Ritter, LMSW, ACSW, behavioral therapist in East Lansing.

“Research shows that social connections change brain biochemis- try. It can change it either way: Good social connections with healthy people and healthy relationships may add years to life, but if relationships are negative or stressful, it can be harmful. People hanging around others with certain lifestyles are more likely to pick up that lifestyle. So, surround yourself with positive, healthy people and also know that you can be a role model by creating a positive environment.”

According to studies of centenar- ians, finding meaning in life is another aspect crucial to longevity. The people of Okinawa say one reason they enjoy long and healthy lives is ikigai, which means “something one lives for”.

Written by Karen Giles-Smith MS, RD. Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

Karen: Why are antibiotics used in animal agriculture?
Dr. Kopcha: Antibiotics are used for treatment purposes. Similar to people, cattle and other animals do become ill and treatment with an appropriate antibiotic can help them recover. Antibiotics may also be blended into animal feeds and fed to healthy animals to help them utilize the nutrients in the feed to the best of their body’s ability. I liken this to specialized human diets that are formulated to maximize performance.

Karen: Are antibiotics routinely fed to animals?
Dr. Kopcha: When raising livestock, low levels of antibiotics may be included in their feed to help animals digest and utilize the feed efficiently. A lot of research goes into formulating nutritionally-balanced feeds that promote healthy growth. Whether an animal receives an antibiotic as a treatment or in its feed, before a dairy or meat product is sold, it must meet regulations set by the Food and Drug Administration (FDA) for product safety and wholesomeness.

Karen: Are antibiotics used in organically-raised food?
Dr. Kopcha: For a product to be marketed as certified USDA organic, antibiotics cannot be used. If an animal becomes ill and receives antibiotic treatment, food products from this animal can be sold on the non-organic market once the animal has recovered and the appropriate waiting period for the drugs to clear from its body has passed.

Karen: Does antibiotic use in animal agriculture lead to antibiotic resistance in humans?
Dr. Kopcha: Antibiotic use has the potential to produce bacteria that resist the effects of antibiotics, making these drugs less effective in treating bacterial infections. My worry is that there’s been so much focus on antibiotic use in animals that we’ve lost sight of how antibiotics are used in a broader sense, including in humans. I would like to see us focus on using antibiotics effectively in both animal agriculture and human medicine to help minimize the development of resistant populations of bacteria.

Karen: What safeguards are in place to ensure antibiotics don’t get into the food supply?
Dr.Kopcha: First, safety measures start on the farm. I’ve spent a lot of time with producers on farms and I believe they’re very conscientious about their role in producing safe food. In order to make a living, they have to have healthy animals and produce a safe product—otherwise they lose their livelihood and their reputation. Next, the FDA and USDA have strict protocols and regulations in place for antibiotic use in animals. Sampling and testing of food products occurs on the farm and at the processing plant. The FDA and USDA protocols specify the type and amount of antibiotics that can be used for particular conditions, as well as withdrawal times, which are the waiting periods to ensure the antibiotics clear from an animal’s body before the food product is sold. If antibiotic residues are found, which is uncommon, the product does not enter the food supply. There are some who believe additional testing for antibiotics is needed. However, given the low likelihood for finding more residues, it may not be cost effective, and there may be other food safety issues on which to focus. The third step to help ensure food safety is consumer responsibility for understanding how to safely handle, cook and store food at home.

Karen: What resources do you suggest in order to learn more about animal agriculture and food safety?
Dr. Kopcha:

• Food Safety, FDA: http://www.fda.gov/food/foodsafety
• National Antimicrobial Resistance Monitoring System: http://cdc.gov/narms/index.htm
• American Veterinary Medical Association: http://www.avma.org

Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. Visit her at TheWellnessWriter.com and AtEaseWithEating.com.

You may not be ready to eat insects today, but Marcel Dicke, Professor of Entomology at Wageningen University in the Netherlands, as well as ecology experts, say Americans need to get used to the idea.

Maybe it helps to know that 80 percent of the world’s population eats insects. Caterpillars and locusts are popular in Africa and wasps are a delicacy in Japan. In Laos and Thailand, house crickets are fairly normal fare.

Or maybe it helps to know that you’re already eating insects in tomato soup, peanut butter and chocolate. That’s right: The U.S. Food and Drug Administration allows a very small amount of insect parts in many foods. Because insects are ubiquitous, it’s impossible to keep the little buggers out of the food supply. In fact, the average person consumes about a pound of insects every year.

Some say insects taste good. Depending on the type, insects may taste like nuts, bacon, broccoli or shrimp. And insects have an impressive nutrient profile. They’re low in fat and high in protein, B vitamins, and minerals such as iron and zinc. Since the world’s population is growing at a rate that far outpaces the ability to produce meat, eating insects may be a necessity for nourishment in the near future.

According to ecology experts, it’s more economical and environmentally-conscious to eat insects rather than meat for protein. That’s because raising insects produces fewer greenhouse gases than raising cattle, for instance. Insects also produce less waste and require less land, feed, water, and time to raise. And insects are a naturally plentiful, renewable resource. Of all known animal species, 80 percent are insects. Over 1,000 edible species of insects have been identified.

During a trip to Mexico three years ago, Juan Lopez wondered about the taste and texture of insects. Lopez is a self-taught cook and culinary enthusiast living in Lansing. In his free time, he develops new recipes and cooks for friends. “In Mexico, I saw insects in the markets and noticed that some higher-end restaurants offered them,” says Lopez. “I was curious. I went to a cantina that served ant eggs in omelets and other insects.” He enjoyed the food so much he decided to try cooking with insects on his own. Now he makes tostadas, tacos, sopes and salads using insects as an ingredient.

Ready to be an adventurous eater? First, a food allergy warning: Those who are allergic to shellfish are also allergic to insects.

Restaurants serving insects in the U.S. are limited although they’re on the menu in some areas. The Archipelago in London offers Baby Bee Brulee and the Toloache in New York serves chapulines (grasshopper) tacos.

If you’d rather cook your own, check out The Eat-a-Bug Cookbook by David George Gordon and his website davidgeorgegordon.com, Creepy Crawly Cuisine by Julieta Ramos-Elorduy, or Man Eating Bugs: The Art and Science of Eating Insects by Menzel and D’Aluisio.

Rather than heading outside to hunt and gather, it’s recommended to procure bugs that have been raised in hygienic conditions. Finding the insect ingredients may not be easy. Dave Gracer, farmed-insect supporter and owner of SmallStock Food Strategies (smallstockfoods.com) suggests looking for insects in ethnic markets, pet stores, bait shops or catching your own, if you know the edible species. However, Lopez says he would be leery of eating insects from pet stores or bait shops. “I’m not sure if they would be safe to consume,” he says, “I know I wouldn’t buy them there or go out in the backyard and just eat them.”

Lopez’s favorite insects to cook with are crickets. He uses dried crickets from Mexico. “They have a nutty taste,” he says. “The flavor also depends on which oil you use and what other ingredients you add.” Lopez likes to pan-fry crickets in oil with salt, lime juice and garlic.

Dinner guests at the Lopez household have encountered cricket tacos. “Most people are put off by them,” Lopez admits. “Only two people have ever tried them—but then they had second helpings. They said the crickets were crunchy. They also said they could feel little prickly things while they were chewing—those are the legs. After a while, you don’t mind them so much.”

by Karen Giles-Smith.

Karen Giles-Smith MS, RD Karen is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. For more, visit TheWellnessWriter.com and AtEaseWithEating.com.

• Is a book better if you speed read it, or if you take your time and get lost in it?
• Is a song better if you skim through it, or if you take the time to really listen?
• Is food better if you cram it down your throat, or if you savor every bite and really appreciate the flavor?
• Is your work better if you’re trying to do 10 things at once, or if you really pour yourself into one important task?
• Is your time spent with a friend or loved one better if you have a rushed meeting interrupted by your e-mails and text messages, or if you can relax and really focus on the person?

When moving through life at a relaxed, easy pace—in awareness—the magic of each moment is fully realized. Moments are lived instead of missed.

Recently, I realized that I spend most of my time rushing around, frantically trying to check things off my to-do list and I spend the rest of my time rehashing the past or planning for and worrying about the future. My mind told me, “There is too much to do and not enough time,” and I believed it.

After attending a week-long Zen retreat, I came to understand that I’ve been stressing myself out by believing things that aren’t true. Attempting to control and manage everything by rushing, worrying and rehashing isn’t helpful. When I drop all that, I have plenty of time to do what’s important. This is my life. I can take my time—and suddenly I have all the time in the world.

What’s helped the most is to periodically remind myself to be fully present in this moment. In the morning, I decide which two or three things I want to do that day. Then, I do one at a time, and practice putting my full attention on that one task, not worrying about what’s next. It’s a lot like meditation. When I notice that my mind has wandered, I gently bring it back to the task at hand. It really works. I feel more calm and peaceful.

More tips:

• If your job forces you to rush, take charge. Work with your boss to make changes in what you do and how you do it.
• Do less. Lower your expectations of what you can get done in a day. Eliminate unnecessary commitments.
• Allow plenty of time between tasks to switch gears or get from one location to another.
• Disconnect from the electronic age. Take time to be free of interruptions from phone calls, e-mails, text messages, etc.
• Realize that if it doesn’t get done, that’s okay. There’s always another day. The important things will get done.
• Practice letting go of the rest.

Karen Giles-Smith, MS, RD, is a registered dietitian, freelance writer and health/wellness coach based in Mason, Michigan. Visit TheWellnessWriter.com and AtEaseWithEating.com.

Nichols, who lives in Mason, was referred to a registered dietitian at Ingham Regional Medical Center where she learned what product ingredients, foods and beverages are safe to eat and drink. She also joined a local celiac support group. “At first, I didn’t think I needed a support group,” says Nichols, “But when I started the special diet, it was a big adjustment—it was overwhelming. There’s so much information about celiac disease on the Internet: Some is great and helpful, but not all is factual. The support group is a valuable source of accurate information and advice such as where to find quality products and good recipes.” Nichols symptoms improved quickly and over time, her body has healed, but she must follow a special diet for the rest of her life. “Nine out of ten people who have celiac disease don’t know it. If you think you have it, get the tests done to find out. Managing celiac disease properly is important because, if you don’t, it can cause other health problems and diseases.”

What is celiac disease?
Celiac disease is an autoimmune disorder in which the villi (the finger-like projections lining the small intestines) are damaged by gluten, a protein found in wheat, rye and barley. Symptoms are highly variable and can occur at any age. One or more of these symptoms may be present in varying degrees of severity: diarrhea, constipation (or both), anemia, nausea, reflux, bloating, gas, lactose intolerance, weight loss, mouth ulcers, extreme fatigue, bone and joint pain, easy bruising, menstrual irregularities, miscarriage, infertility, migraines, depression, ataxia, seizures, neuropathy, elevated liver enzymes, and dermatitis herpetiformis (DH), a skin condition. Those who have DH have celiac disease.

What causes celiac disease?

Celiac disease is a common, yet under-diagnosed, inherited disorder. It’s estimated to affect as many as 1 in 100 Americans. Celiac disease may be triggered by a viral or gastrointestinal infection, pregnancy, severe stress or surgery. In those who are genetically susceptible, consuming gluten triggers an autoimmune response which damages the villi lining the small intestine, causing malabsorption of nutrients. Untreated celiac disease can result in nutrient deficiencies, osteoporosis, increased risk of intestinal cancers, reproductive complications and other autoimmune disorders.

How is celiac disease diagnosed?

Specific blood tests are used for the initial diagnosis, but results must be confirmed by a biopsy of the small intestine. For accurate results, usual eating habits must be continued: Consuming a gluten-free diet will skew the test results.

How is celiac disease managed?

The only treatment for celiac disease is a strict gluten-free diet for life. Referral to a registered dietitian with expertise in celiac disease is crucial for assessment, education and follow up. Joining a local and/or national celiac group for ongoing support is also recommended.

“No matter where you go, food is a part of your life,” says Nichols. “Gluten is in things you would never imagine like modified food starch, malt vinegar, canned chicken and Gatorade. I have to read every single label. I never know if gluten is in the food that’s served at friends’ houses, potlucks or weddings, so I had to get used to preparing my own food and eating at home beforehand. I also take my own food everywhere I go.”

Resources:
Gluten-Free Diet Information and Resources: www.glutenfreediet.ca
Michigan Capital Celiac/DH Group: http://micapitalceliacs.atspace.com
Celiac Disease: A Hidden Epidemic by Dr. Peter Green and Rory Jones
Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case
The Gluten-Free Gourmet Bakes Bread by Bette Hagman

Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at www.TheWellnessWriter.com

Taking time to discover what looks good on you will help you dress your best, says Misty Almero, image stylist and owner of Növel, an image enhancement firm that helps people develop their personal style. “With the right fit, style and color of clothes, you’ll look your best, feel great, save time and money, and make getting dressed in the morning an exciting experience.”

What you wear is also an opportunity to express yourself. Are you artsy, romantic, fun-loving, down-to-business…? Clothing is a subtle but effective way to share your story. “A wardrobe is our personal image,” says Almero. “It says so much about us, that’s why it’s so important to take the time to make our image say what we want it to say.”

Building a wardrobe that works is a process that takes time, but saves more time—as well as money—in the long run. “It may take two years to refine a current wardrobe that spans the seasons and lasts a lifetime,” says Almero, who has plenty of tips and techniques to make the process fun and affordable. “By taking the time to figure out what looks best on you and what pieces you need, shopping is no longer frustrating. Instead, it’s a fun and rewarding experience. One of my clients says I saved her thousands of dollars because now she knows what she’s shopping for.”

Think about shopping for clothes like grocery shopping. First, take stock of what you have. Then decide what you need, and make a list. “Instead of letting the store control you, let your wardrobe be your guide,” says Almero. “Have a plan and shop with purpose.”

Here are her tips for developing your personal plan.

Look at your lifestyle. How do you spend your time? Determine the percentage of your wardrobe that’s needed for business and social occasions. Consider particular events: Where are you going, what do you plan to do, who do you spend time with, and what image do you want to project? Do you want to be viewed as a leader or supporter? Do you want to stand out or blend in? “Visualizing yourself in different situations will help you discover your personal style,” says Almero.

Find your colors. Discover which colors love you (not which colors you love). Plan a fun outing by going shopping with a friend or family member; look in a mirror or stand by a window and observe how clothes in different colors look on you. “The right colors will make your skin glow, eyes sparkle and hair shine,” says Almero. “The wrong colors will make you look old and drab.” Build your wardrobe around three of your best colors. When you see “your” colors in stores, be sure to buy what you need (and know you’ll wear)—those particular colors may not be in stores again for another few years.

Focus on a flattering fit. Looking great happens through the art of allusion. You can create an impressive allusion by choosing clothes that provide balance.

Overall balance. Observe the effect of clothes on your body. If you feel or look awkward, something is probably out of balance. Check the length of your skirt compared to the length of your top and/or jacket. Check the height of your heels. Try various combinations until the outfit looks and feels right.

Width of pant leg. This is determined by the size of your hips. Bigger hips can be balanced by wearing wider pant legs.

Fit across the hips. Experiment to see which skirts, pants and dresses fit well without pulling or bunching.

Length of tops. The hem of tops should fall just above the curve of your rear end.

Neckline: V-necks and scoop necks are the most flattering.

Be a savvy shopper. Try on a variety of styles and cuts to see how you look and feel. “At first, you may need to try on 35 pairs of jeans to understand the style and cut that looks best,” says Almero. “As you try on each pair, make note of the features you like and dislike so you’ll know what to look for in the next pair. Soon, you’ll be able to narrow your choices and the next time you go shopping, you may only need to try on 7-8 pairs of jeans.”

Less is more. Fewer clothes mean more options. When you have too many clothes, it’s difficult see them all, which makes it difficult to think of ways the pieces might work together. Misty’s sister calls this “clothes dyslexia”.

Have fun with it. At home, when you’re not in a rush, try on different outfits for the fun of it. Take time to “play” with clothes, which will make getting dressed a creative process instead of a chore. To change things up, start with shoes or an accessory, like a belt or scarf, and pull an outfit together from a new perspective. Asking for advice can also bring inspiration: Friends can often think of combinations you didn’t know you had; and working with a personal image stylist can create the image you’ve dreamed of.

You can look fabulous, no matter what your shape, or what shape you’re in. When shopping for clothes, judge the clothes, not yourself. Focus on features, not the size on the tag. “Once you see what works, what doesn’t, and why, you’ll know how to accentuate the positive and you’ll feel much better about your body,” says Almero. “I don’t wear halters because they don’t flatter me. So what? Instead of getting down about it, I realize that other cuts look fantastic on me and I focus on that.”

For more information about Növel’s personal image styling services and classes, visit www.stylebynovel.com.

Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at www.TheWellnessWriter.com

Most adults and children don’t get enough vitamin E, calcium, magnesium, potassium and fiber, according to USDA’s Dietary Guidelines for Americans. Missing out on these key nutrients can lead to an increased risk of chronic diseases such as high blood pressure, heart disease, diabetes and osteoporosis.

On the other hand, Americans get a substantial amount of calories from beverages: About one-fifth of total calories.

Beverage options abound, but all are not equal in terms of nutrition. Some beverages are high in calories but low in nutrients, and these “empty” calories can add up quickly. Use the Nutrition Facts panel on the label to help you select what to sip. The calories are listed per serving, so be sure to note the number of servings in the container since the container may hold more than one serving.  For instance, if the container holds two servings, double the number of calories listed on the label to get the total number of calories in the container.

To help you sip smart, here’s the skinny on a bevy of beverages.

Water
Water is an essential nutrient: It’s necessary for basic body functions and optimal health. Water helps maintain normal body temperature, lubricate joints, and rid the body of waste.

The age-old recommendation to drink 8-10 cups of water a day has been challenged. A better recommendation is to drink enough fluids—water and other beverages—to stave off thirst. Milk, juice and other beverages, including caffeinated beverages, are mostly water, so they count toward total fluid intake. A good indication of hydration is the color of your urine. If it’s darker than the color of fresh-squeezed lemon juice, you’re not drinking enough fluids.

To jazz up plain water, add slices of lemon, lime, or cucumber. Or, try flavored water or sparkling water with a splash of fruit juice.

Consider the quality of your drinking water. Most bottled water, including the two most popular brands, is purified tap water. Both bottled and tap water are tested, regulated and considered safe (the Environmental Protection Agency regulates tap water and the U.S. Food and Drug Administration regulates bottled water). If your drinking water comes from a municipal supply, you can request the Consumer Confidence Report, which includes water quality and safety information, from your community water supplier. If you have a private well, testing the water annually is recommended. Local county health departments offer free water testing kits.

Milk
Milk is a nutrient-rich choice: It contains a significant number of nutrients in comparison to calories. Milk, including flavored milk, contains several nutrients including calcium, potassium, magnesium, protein and vitamins A and D. Fat-free and low-fat milk have less fat than whole milk, but the same amount of vitamins and minerals. Flavored milk is another option. Research indicates that children who drink flavored milk drink more milk and get more calcium and other critical nutrients, do not have higher total intakes of added sugars or total fat and drink fewer soft drinks and fruit drinks compared to children who do not drink flavored milk.

Soft drinks
Regular pop contain calories, but little else. In terms of nutrition, the issue is that soft drinks can take the place of more nutritious beverages. Also, prolonged sipping on high-sugar drinks—including pop, sports drinks, and juice and juice drinks—can increase risk of cavities. According to the American Dietetic Association, enjoying soft drinks in moderation is not a problem as long as people get the nutrients they need from other sources and don’t overdo calories in their overall diet.

Is diet pop a good choice? That depends. Preliminary research indicates that drinking diet soda may increase hunger in some people.

Juice
Most types of juice, including vegetable juice, are high in vitamin C and other antioxidants. But, juice isn’t calorie-free. Recognizing that children may consume too many calories from juice and juice drinks (and may fill up on juice and not consume a well-balanced diet), the American Academy of Pediatrics recommends small amounts of 100% juice and discourages use of fruit drinks. Children 1-6 years old should drink no more than 4-6 ounces of 100% juice each day, and children 7-18 years old should drink no more than 8-12 ounces of 100% juice each day.

Smoothies
Since smoothies are made with milk, yogurt and/or juice, they’re nutrient-rich, but can also carry a lot of calories. Try these tips to lessen the calorie load:

• Choose a smaller size
• Order without added sugar or other sweeteners (the fruit or fruit juice makes it sweet)
• Prepare or order milk-based smoothies using fat-free or low-fat milk.

Consumer Reports magazine recently conducted a taste test of top-selling smoothie brands. The taste testers included kids as well as food experts who evaluated taste and nutrition. The dairy-based Lifeway Lowfat Kefir Strawberry is a good source of calcium and protein and got first place for taste. In the fruit-based smoothie category, the winner was Bolthouse Farms Berry Boost Blend, which is 100% juice and contains four grams of fiber and lots of vitamin C.

Sports Drinks
Sports drinks have advantages in certain situations such as exercise lasting more than one hour. The carbohydrates and electrolytes in sports drinks help prevent dehydration, restore fluid and electrolyte losses and replenish glycogen stores. When exercising less than one hour, plain water works just as well as sports drinks and costs less.

Tea
Hot or iced, many type of tea contain phytochemicals (plant chemicals) which act as antioxidants, protecting body cells from damage. In fact, green, white, black and oolong tea have more antioxidant activity than many fruits and vegetables. Preliminary research indicates that 4-6 cups of tea per day may reduce risk of certain cancers. If you choose sweet tea, keep an eye on the calories.

Coffee and Coffee Drinks
Drinking coffee in moderation isn’t harmful (although not recommended during pregnancy) and may have health benefits, according to the American Heart Association, Harvard Medical School and Mayo Clinic. Drinking 2-3 cups of coffee a day may decrease risk of type 2 diabetes, heart disease, gallstones, cirrhosis, Parkinson’s, Alzheimer’s, and colon, liver and breast cancer. Individual tolerance to caffeine varies, however, and in some people, coffee may cause or worsen anxiety, insomnia and gastrointestinal reflux. In addition, some studies suggest that coffee may increase risk for heart attack and stroke in those who already have heart disease.

Coffee is calorie-free, but those who frequently consume coffee drinks may get more calories than they bargained for. Check the company’s Web site or in-store nutrition information for the skinny. Calorie consumption from coffee drinks can be kept in check with these tips:

Order the coffee drink with fat-free or low-fat milk in lieu of whole milk

Order a smaller size

• Request less flavoring or opt for sugar-free syrup.
• Skip the whip or request less

Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at www.TheWellnessWriter.com