Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

 

To lose weight, you must eat fewer calories than your body uses.

 

This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

 

Next week, we’ll have tips on how to creatively use fruits and veggies to help you manage your weight, WITHOUT GOING HUNGRY!

Happy New Year!! Did you notice your paycheck got smaller this week?

 

On January 3rd - just 5 days ago - the IRS released updated income-tax withholding tables fro 2013 reflecting this week’s changes by Congress.

 

Employers are now required to begin withholding Social Security tax at the rate of 6.2 percent of wages paid following the expiration of the temporary two-percentage-point tax cut in effect for 2011 and 2012.

 

Isn’t it interesting how we got used to that extra 2% in our pockets? Now we have to get “un” used to it.

 

Your employer will handle the withholding changes so you don’t need to fill out a new W-4 form.

 

As always, however, the IRS recommends that you review your withholding every year and, if necessary, fill out a new W-4 and give it to your employer. For example, individuals and couples with multiple jobs, people who are having children, getting married, getting divorced or buying a home, and those who typically wind up with a balance due or large refund at the end of the year may want to consider submitting revised W-4 forms.

 

Time to tighten the belt... again.

 

The holidays don’t need to take a toll on your health.

 

Here are 10 practical ideas and some fun ones that work to reduce your stress during a high-stress season, so you can enjoy your holidays, your family, and yourself.

The holiday season is a time for giving. We often give to our families, our friends, and to strangers in need.

 

A flyer in the mail, a phone call, a personalized email — everyone receives requests for donations in one form or another.  Many legitimate charities use telemarketing, direct mail, email and online ads to ask for contributions.

 

Unfortunately, scam artists also use these techniques to pocket your money.  If someone asks for a donation, take your time and familiarize yourself with the charity:

• Ask for the charity’s name, address, and phone number, and written information about its programs.
• Ask whether the person contacting you is a professional fundraiser and how much of your contribution will go to fundraising costs.
• Check the history of the organization with the office that regulates charities in your state.  For a list of state offices, visit the National Association of State Charity Officials.

You should also know the warning signs of a scam:

• High pressure pitches. Reject them: It’s okay to hang up.
• A thank you for a pledge you don't remember making.  Be skeptical; scam artists will lie to get your money.
• Requests for cash.  Avoid giving cash donations. 
• Charities that offer to send a courier or overnight delivery service to collect your money.
• Charities that guarantee sweepstakes winnings in exchange for a contribution.
• Charities that spring up overnight, especially those that involve current events like natural disasters, or those that claim to be for police officers, veterans, or firefighters.  They probably don't have the infrastructure to get your donations to the affected area or people.

Seniors are especially popular targets for scam artists. If you have seniors in your family, help them understand how to spot a scammer early, and what to do.

 

For more information, check here:
http://www.ftc.gov/bcp/edu/pubs/consumer/telemarketing/tel01.shtm

 

Sharing what you have with people who really need it is truly a generous, kind-hearted thing to do. Just make sure they are really getting what you give.

Last week we talked about the risks of holiday eating that increases the fat proportion in your body. Besides eating a more healthy diet during the holidays (and year-round), how active you are has a real impact on your body’s shape and health.

 

The holiday season is an easy time to slack off on our exercise routine because, let’s face it, we are extra busy and there are only so many hours in the day.

 

Here are a few easy tips to boost your holiday fitness:

• When packing for your holiday trip, include an elastic resistance band so you can do strength-training exercises when you're not at the gym. You might also consider buying a new fitness DVD for your trip so that you can have fun trying something new.
• Sit less. Watching TV, gaming, and surfing the web are fun but inactive, so spend less time in front of the screen.
• Make fitness a family activity. For example, going for a family walk, having a pick-up football game or building a snowman are all ways to get exercise and have holiday fun at the same time.
• Put fitness gifts on your Christmas or holiday gift list. Here are a few hot gift ideas for 2012: a heart-rate monitor to wear while exercising, kettlebells, personal training sessions, workout socks, or a BPA-free water bottle.

Now get moving!