So You Want to go on a Diet #4: Detox Diet Don'ts

Almost 30 percent of women have tried a detox diet because it worked for a celebrity. But they say they never will again because they were starving the whole time.

If you have a big event coming up soon and you want to drop a few pounds, skip the cleanse. You will lose mostly water weight, Keri Gans, R.D., says, which means you'll put it right back on once the detox is done. "These diets produce fast results because you're consuming about 500 calories a day instead of 1,400 to 1,700 recommended for healthy weight loss," she explains. With so little fuel, you will be tired, irritable and weak - now how you want to be for your special event. To lose quickly but sensibly, Gans recommends stepping up your exercise routine and eliminating one or two high-calorie items for your diet, such as soda, alcohol or sweets. "You'll get the same results, but feel so much better," Gans says.

If you like the idea of the "detox," though, try eliminating all packaged foods or foods with more than 300 milligrams of salt from your diet. By doing this, you would be eating much more whole, natural foods, which are better for your overall health and will reduce bloating and your cholesterol levels. While you inevitably won't be able to eliminate these items forever, it may help you to reduce the amount that you are consuming on a daily basis.

So You Want to go on a Diet #3: Fight the urge

Cravings. We all get them, whether or not we are on a diet. The urge to splurge can happen for a variety of reasons: we are stressed, depressed or simply have been depriving ourselves. The important thing is to channel WHY we are having those cravings and what we can do instead of giving into the urge full-force.

Follow a schedule

Thirst can play a huge role in cravings, just as much as hunger can. "Eating every three to four hours and drinking water regularly can help you say no to a 3 pm candy bar," says Karen Ansel, R.D., a spokesperson for the American Dietetic Association.

Take a break

If you're stressed or bored, fight the impulse to visit the vending machine by taking a 10 minute refresher. Chat with a coworker, go for a short walk or look at a friends' photos on Facebook. A quick change in routine is often enough to stop a sudden snack attack.

Indulge - just a little

If you want something sweet, "cut calories by using your go-to treat as a condiment. For example, try dipping a banana in two tablespoons of melted caramel or chocolate or drizzle a tablespoon of honey over Greek yogurt," Ansel says. For a salt fix, nibble on a few lives, eat a pickle or have a bag of microwave light popcorn as a snack.

Make healthy substitutions

Just because you are on a diet doesn't mean you have to give up your favorite lasagna or carrot cake. There are many ways to lighten up your classic recipes. See one of our favorite "Recipe Makeovers" below, which uses low fat ingredients to achieve the same great taste with fewer calories and fat.

Makeover Spinach Tuna Casserole Recipe (from Light & Tasty)

Prep Time: 25 minutes

Bake Time: 40 minutes

Ready In: 65 minutes

Servings: 8

Ingredients

• 5 cups uncooked egg noodles
• 1 cup (8 ounces) reduced-fat sour cream
• 1/2 cup fat-free mayonnaise
• 2-3 tablespoons lemon juice
• 2 tablespoons butter
• 1/4 cup all-purpose flour
• 2 cups fat-free milk
• 1/3 cup plus 2 tablespoons shredded Parmesan cheese, divided
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 1 package (6 ounces) reduced-sodium chicken stuffing mix
• 1/3 cup seasoned bread crumbs
• 2 cans (6 ounces each) light water-packed tuna, drained and flaked

Directions

1. Cook noodles according to package directions. Meanwhile, in a small bowl, combine the sour cream, mayonnaise and lemon juice; set aside.
2. In a large saucepan, melt butter. Stir in flour until blended. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in 1/3 cup cheese until melted. Remove from the heat; stir in the sour cream mixture. Add the spinach, stuffing mix, bread crumbs and tuna.
3. Drain noodles and place in a 13x9 inch baking dish , coated with cooking spray. Top with tuna mixture; sprinkle with remaining cheese.
4. Cover and bake at 350 degrees for 35 minutes. Uncover; bake 5-10 minutes longer or until lightly browned and heath through.

Nutritional Information (per serving)

Calories: 346

Total Fat: 9 grams

Dietary Fiber: 2 grams

So You Want to go on a Diet #2: Food "Frenemies"

Your friends may actually be dangerous to your diet. One in four women say a friend has tried to sabotage their weight-loss efforts. If a friend of yours is a diet derailer, they may be envious of your success, says Keri Gans, R.D., author of The Small Change Diet.

To save your friendship AND your diet, the next time you have lunch or dinner out, pick the place instead of letting your friend do it. Choose a restaurant that has tasty, healthy options you can both enjoy. People tend to consume more (and less healthy) food at restaurants when they are with a group of friends and socializing than if they were to eat on their own.

Also, try to find active activities that the two of you can do together. If you usually go see a movie on Friday nights, see if they would like to go bowling or for a walk instead. You may also want to join a club sports team, which will usually have games once a week and will allow you to meet new people that also share a passion for an active lifestyle.

If your friend is resistant to the "new you," sit them down and explain your situation honestly. "Explain that your diet isn't just about your weight;it's about living a long, healthy life," Gans says. They should respect that, and if they don't, you may need to spend less time with them while you are on your weight loss journey.

So You Want to go on a Diet #1:Say no to yo-yo

Diet. The dreaded 4-letter word that has become synonymous with failed New Year's resolutions, celebrity-endorsed programs and deprivation of your favorite foods. There are many people who have succeeded in achieving weight loss on a diet and kept the pounds off; however, for many, the diet is just a short-term solution for them to lose some weight, only to find it creep slowly back on (and, often time, accompanied by a few extra pounds that weren't there in the first place).

While we do not necessarily endorse or dismiss any particular diet programs, we know that many of our readers have been on a diet or may go on a diet in the future. We hope that whatever program you choose, it is one that you can adopt as a lifestyle, not just a temporary behavior. Make sure that you do your research and ensure you are getting a proper balance of nutrients. Both members and non-members can make an appointment with our Licensed Dietitian Melissa Smith, who can help you set-up a customized plan to fit your unique caloric needs and lifestyle.

Our posts this week will feature things you should keep in ind when going on a diet. Whether you are already on a diet or not, these are all good ideas to keep in mind to maintain a healthy lifestyle. Let us know what you think of these ideas - and if you have any more to add!

So You Want to go on a Diet #1: Say no to yo-yo

Most of us are pretty good at losing at least some weight. But keeping it off? Not so much. Half of women say they gain the weight back within just six months of losing it. Stop the ups and downs, or "yo-yo dieting," by taking a big picture approach.

"Dieters fail because they are too focused on getting to and maintaining a certain weight," says Abby Aronwitz, PhD, author of Your Final Diet. Rather than fixate on the number on the scale, identify healthy habits you can practice long-term.

Some suggestions for these healthy habits include:

• Eat out less frequently and cook more meals at home. If you like to go out, try to limit it to just one night a week, such as every Saturday night, so it is something that you can look forward to at the end of each week.
• Aim to hit the gym 3-4 times per week.
• Walk to the grocery store or drug store if it is within a couple blocks of your home or office.
• Take the stairs every day instead of the elevator.
• Instead of using your morning break to browse the Internet, get up and take a 10-minute walk around the office or outside.
• Eat at least one vegetable or fruit with every meal.

Your new, fit lifestyle will help make it easier to stay slim for good!

Meet the Mettler Center Staff #5: Lori Ozment

Name: Lori Ozment

Position: Personal Trainer and Group Exercise Instructor

Years at Mettler Center: 11

College/Education: Mennonite Hospital School of Nursing for RN; Illinois State University for BS in Psychology; University of Illinois for MS in Social Work

When you are not working at Mettler, what do you like to do in your spare time?

Walk my dogs, run, cycle, travel and read

Why is fitness an important part of your life?

I really like being as healthy as possible. I also like to eat!

In what ways of your life are you the healthiest - and in others, less so?

I do the usual healthy lifestyle things like exercise, eat pretty well, drink in moderation and do not smoke. My biggest health shortcoming is SWEETS! I also struggle to get enough quality sleep every night.

What are your secrets to staying motivated with fitness/healthy eating?

It is so helpful to work in the fitness industry because if makes me a role model - what better motivation do you need? Anyone can be a role model for friends and people who also like to be active. Getting my workouts done early so I cannot procrastinate and talking to others about what I am doing has become part of my persona. My biggest secret for healthy eating is to continue with the plan Melissa (Smith, Licensed Dietician at Mettler Center) developed for me, which includes lots of veggies, protein, a couple of dairy and fruit servings and healthy fats every day.

What one health secret would you like to share with readers?

If it has ingredients you can't pronounce, don't eat it!

What's the biggest health risk you've ever taken - and were you glad that you did it?

I went tandem skydiving - loved it! The freefall was the best.

If you weren't in the health and wellness field, what would you be doing?

I would probably be utilizing by Masters degree by counseling clients.

Do you follow and special type of diet plan?

Like I said, Melissa has helped create a plan for me. It was a revelation for me to work with her and start looking at my carb intake. The plan I follow allows me to enjoy the foods I like in moderation and it is a plan I can follow forever.

What one thing gets your energized more than anything?

It really gets me going to have sun and cool air early in the morning for a run. I also love coming to the gym and having a room full of people who want to work out together.

What is your biggest not-so-healthy-indulgence?

SWEETS! Chocolate, pie, cookies and cake. Yum!

When you need to unwind, what do you do?

I love a hot soak in the tub.

If you could tell non-members one thing about Group Exercise at Mettler Center, what would it be?

Our instructors are phenomenally warm and engaging and our members are very welcoming to newcomers.

Lori teaches Complete Mix and Strength Coach classes at Mettler; check out our Group Fitness Schedule for a complete listing of classes! She is just one of the many excellent teachers we have at Mettler!

Meet the Mettler Center Staff #4: Joy Sheehan

Name: Joy Sheehan

Position: Manager of Fitness and Wellness, Group Exercise Coordinator

Years at Mettler Center: 6+ years

When you are not working at Mettler, what do you like to do in your spare time?

I enjoy spending time in our backyard with my husband and children, and any other details where we can be a family with everyone together.

Why is fitness an important part of your life?

The benefits of fitness and wellness impacts all we do. So many details in our day to do lives are out of our control. Wellness is a detail you can improve with dedications, knowledge and making smart choices - we have control to improve.

In what ways of your life are you the healthiest - and in others, less so?

I exercise regularly and love it. If I applied only half of what I know about nutrition and healthy eating, I would be so much better. Having a large family that is extremely busy makes this challenging.

What helps you stay motivated to live a life of fitness and healthy eating?

I enjoying being able to keep up with my kids. I want to live a long, healthy life to see my kids grow up and enjoy some time alone with my husband someday.

What one health secret would you like to share with readers?

If you're a bad water drinker, use the add-ins to help flavor your water. Drink up!

What's the biggest risk you've ever taken - and were you glad that you did it?

Not a risk, but more of a professional challenge, was when I became the Manager of Fitness and Wellness. Very glad I did it - well worth it and I love it. I love meeting and working with people and my position allows for both. I like tackling tough and challenging situations, knowing you can reach some good in the outcome. Confrontation is the tough part, but once that is done, you can move forward. Mettler Center's environment is very positive, motivational and inspiring.

If you weren't in the health and wellness field, what would you be doing?

I can't even imagine being in any other field! Health and fitness allows my past to be such a part of my present life. I got started in fitness due to me first child having severe special needs. Because of his needs, I had to tackle many doctors, nutritionists and medical details for his quality of life. Through this knowledge, I learned the many benefits of taking care of myself and my family. There is not a day that goes by that my boy is not a part of what I do at Mettler Center. Taylor died in 2000. I love fitness and wellness and how it can improve all aspects of life.

What one thing gets you energized more than anything?

Seeing my kids excel in something after they've worked so hard to achieve a goal.

What is your biggest not-so-healthy indulgence?

Custard Cup and bite-size Twizzlers.

When you need to unwind, what do you do?

I have a very active family. My oldest boy just graduated high school, I have two girls in high school and another girl in elementary school. All their many activities keep us very busy. I love being able to relax in our backyard, which has been an ongoing family project. We have a pool, lounging area, outdoor

kitchen and fire pit. We love the outdoors and just relaxing together as a family.

What are the biggest benefits of being a member at Mettler Center?

Mettler Center has some of the finest men and women (both staff and members) in the Champaign-Urbana area. We are a wellness center, which sets us apart from all other workout facilities! We educate our people from the time they step into our facility. From their first orientation with a personal trainer to our group exercise classes, our biggest priority is safety. Along with safety, we will always promote correct form, proper alignment and offer modifications to all fitness levels. We want the fittest of the fit to be challenged and those who are just starting to workout to feel capable; we want everyone to leave feeling good about themselves and what they have achieved.

What does Mettler Center have to offer that sets it apart from the other fitness facilities in Champaign-Urbana?

We truly live out our mission statement - "to transform the lives of the people we serve."

If you could tell non-members one thing about becoming a member, what would it be?

We genuinely and sincerely care about our people. We will take great care of them. We pride ourselves on the best customer service and the cleanliness of our entire facility. For whole life fitness, come visit Mettler Center and see for yourself what makes us so unique.

If you are already a Mettler Center member, tell us what you love most about Mettler Center. And if you are thinking about becoming a member,make sure to check out all the membership options and services that we offer!

Meet the Mettler Center Staff #3: Mary Knight

Name: Mary Knight

Position at Mettler Center: Mettler University Coordinator

Years at Mettler Center: I've been at the Mettler Center for 7 years, and was a member for several years before I started working at the Center.

College/Education: Iowa State University, Ames, IA. I have a Bachelor's degree in Home Economics Education - emphasis in both Nutrition and Textiles and Clothing. I also have a minor in Chemistry. I am a certified chef in healthy cooking techniques through the Culinary Institute of America.

When you are not working at Mettler, what do you like to do in your spare time?

Well anyone who knows me knows how much I love to spend time with my family. My husband, Bruce, and I are empty nesters, but our children still live in Champaign. Bruce and I love to cook together, travel, play golf, watch movies and sit on our deck in the summertime. On Sundays, we have a tradition that our children come over for dinner and we play games.

Why is health and well-being an important part of your life?

I grew up in a family, my mother was a nurse and my dad was a dentist. Being healthy and active was just a normal part of our family. My dad was an athlete and my mother also cooked healthy all the time; I think that's where I began to know that fitness was an essential part of your life, but healthy eating was as well.

In what ways of your life are you the healthiest - and in others, less so?

To this day, I still cook healthy meals; I don't know any other way. And I try to work out, but I can say it's a struggle at times. I like that I have a family that encourages me and will work out with me.

What one health secret would you like to share with our readers?

I don't think it's really a secret, but drinking water I think is essential in a healthy lifestyle. It not only keeps you hydrated, but helps with your digestion, helps burn fat and gets that blood circulating. Lack of water can cause fatigue and after all, our bodies are 65% made of water, so it only makes sense to drink water to keep our bodies functioning properly.

What's the biggest risk you've ever taken - and were you glad that you did it?

Several years ago, my family and I went camping in West Virginia. My husband and kids wanted to go white water rafting. I thought they were crazy, but they talked me into it. It was a blast, even though I feel out of the raft at one point. I'm glad I did it - so now I don't have to do it again!

When you need to unwind, what do you do?

I'll sit on my sofa and watch a really good movie and of course, most of the time, it's a chick flick. Listening to music and just spending time with my husband, Bruce. We love being empty nesters!

How many cooking classes are offered at Mettler Center?

We offer several cooking classes for adults throughout the year, our Everyday Cooking Classes. We've done coffee shop treats, bread classes - really a whole variety. We also offer Kids Cooking Classes. I think it's so important to get kids involved in nutrition, cooking and fitness at a young age. I think that comes across in all of our classes.

Are the classes just for members or can anyone take them?

Anyone can take a class, not just cooking, but all of our Mettler University classes. We have both free and fee-based classes for members and non-members.

How do you find time to cook healthy foods for you and your family?

As I said, I don't really know any other way. It really doesn't take anymore time to cook healthy. It just becomes a way of life.

What advice would you give someone who wants to eat healthy but doesn't like to cook?

I would suggest to them to start out small, find a good healthy cookbook that has recipes for 3-4 ingredients. Eating healthy is a way of life, and if you cook just simple meals, you can still control what you're eating. You can't do that if you're not cooking and going out all the time. It takes some patience, but in the long run, being healthy is a way of life.

If you could tell non-members one thing about the cooking classes at Mettler Center, what would it be?

Not only are they educational and you get great recipes and get to try the food, but we have tons of fun!

More information about how you can get involved with Mettler's Cooking School is available on our website. Check out the classes available, as well as special services like "fit and fun" birthday parties and team building cooking classes. And don't forget to find out about all of the other Mettler University offerings on our Mettler U webpage.

Meet the Mettler Center Staff #2: Bart Lindsay

Name: Bart Lindsay

Position at Mettler Center: Personal Training Coordinator

Years at Mettler Center: 7+ years

College/Education: Eastern Illinois University, BS Zoology, MS Biology

When you are not working at Mettler Center, what do you like to do in your spare time?

Attend St. Louis Cardinals games, entertain my 17 month old daughter, cookout with friends, and find unique restaurants with dishes like the Irish Slinger or a 3-egg crepe with roasted garlic - delicious!

Why is fitness an important part of your life?

Starting high school, I was about 5'6", 125 pounds, but reasonably athletic. I had to get stronger and faster if I was going to compete. Exercising just stuck and I've never looked back. Now nearing 40, I feel great!

In what ways of your life are you the healthiest - and in others, less so?

Well, of course, I shoot to exercise at least 5 days a week and my wife is a Certified Nutritionist so we eat pretty healthily. I try to keep my mind healthy and stress free by relaxing when I can, working in the yard, building stuff in my barn, watching a good movie and reading a little (preferably something positive and inspirational). Less healthy aspects? I love a good tasting beer or glass of wine on the weekend. I'll eat any dessert you put in front of me (both of which prevent the 6-pack abs I've always wanted...oh well). And some days I can be a real stress ball (work, child, bills...), so I practice patience and understanding.

What are your secrets to staying motivated with fitness/healthy eating?

I wouldn't say I have a secret. Exercise and healthy eating have always come easy for me. What I recommend, though, is to always be trying and improving. One 15-minute walk in a day is 100% better than doing nothing at all! And an apple instead of a candy bar once a week absolutely will make a difference. Start small and build progressively like it's a long-term plan. Nobody can do it all at once.

What's the biggest risk you've ever taken - and were you glad that you did it?

I quit my job in Springfield, moved to Indianapolis with my fiance (neither of us had jobs there - but found jobs), got married...been so for 10 years now. So that worked out.

If you weren't in the health and wellness field, what would you be doing (professionally)?

Playing center field for the Cardinals. Or more likely doing some biological or environmental consulting, possible some zoological research. I studied a lot of animal physiology and wildlife techniques, as well as human anatomy/physiology in college.

Do you follow any special type of diet plan?

No specific plan, but I follow the following "ideas":

• Eat whole foods
• It it's boxed or bagged, it's probably junk
• Not all organic, but some things are better organic
• Local meats, eggs, veggies when possible
• Balance throughout the day
• Not too much at one time
• Not too much late at night
• Be disciplined and make smart choices

Most of the time it's obvious. It's the only way to get where you want.

What one thing gets you energized more than anything?

The thought of feeling and looking like a slob. Especially now (mid-life), I feel tons better when I exercise - mentally as well as physically.

What is your biggest not-so-healthy indulgence?

Hmm...either a tall glass of Hefeweizen or a big bowl of bread pudding. Aw, just havin' 'em together!

When you need to unwind, what do you do?

To quote one of the funniest movies ever, Office Space, "I would do nothing." I can sit down, put on a movie I've seen a million times (or not) and let my mind and body relax. Sitting on a beach listening to the water and watching the sunset would do too...if I had the means more often.

If you could tell non-members one thing about Personal Training at Mettler Center, what would it be?

It's the finest you'll find. Caring, hard-working professionals that listen to needs and get results. Comfortable atmosphere, challenging workouts and success. You have to meet them to know what I mean, and once you do, I think you'll agree. Weight loss, medical issues, getting in summer shape, or just fighting against the aging process - someone here can help.

Check out more about the Personal Training services at Mettler Center on our website. Stop in today for a free tour or call 217.356.6543 for more information!

Meet the Mettler Center Staff #1: Jami Taylor

This week's posts will feature 5 different Mettler Center staff members. Our interviews with the staff will give you a glimpse into their personal life, hobbies, healthy (and not so healthy!) habits, as well as their recommendations on living life to the fullest. We take a great deal of pride in our staff and feel they are excellent representations of living a wholesome, healthy life. While we are only featuring 5 out of our many staff members, we hope this provides both members and non-members with a well-rounded snapshot of the various departments and staff that we have.

We encourage you to ask questions to our featured staff! Post your questions to them and we will do our best to answer everyone's questions!

Thank you to our featured staff members - we appreciate your time and effort and all that they do to make Mettler Center a one-of-a-kind fitness facility.

Meet the Mettler Center Staff #1: Jami Taylor

Name: Jami Taylor

Position at Mettler Center: Massage Services Coordinator, Licensed Massage Therapist

Years at Mettler Center: August will be 8 years!

College/Education: Body Therapy Center School, Swansea, IL (600+ hour certification). Nationally certified and licensed in massage therapy.

When you are not working at Mettler, what do you like to do in your spare time?

I enjoy working out (at Mettler of course!), taking my dog on trips or for walks, kayaking/hiking, hanging out downtown with friends, seeing live music, spending time with family.

Why is health and well-being an important part of your life?

I grew up in a pretty unhealthy household and did not have the best examples growing up health-wise. Over the years, I have seen the amazing difference taking care of our bodies makes; it has such an impact on everything physically and mentally. We have one body and one life, why not make it as good as it can be?!

In what ways of your life are you the healthiest - and in others, less so?

Over the last year, I have become very dedicated to exercising and feel like I'm in the best shape of my life - and getting better all the time. I could definitely do better with my diet, though. I'm a vegetarian...but am not always so good about eating my veggies - go figure!

What one health secret would you like to share with readers?

I'm not sure it's a secret, but I have fallen in love with Green Monster shakes. The ingredients are endless, but my favorite is skim milk, strawberries, kiwi, protein powder, large portion of spinach, honey and greek yogurt. Put in all in a blender and voila!

What's the biggest risk you've ever taken - and were you glad that you did it?

When I was 16, I decided to go to a concert with a 21 year old guy in Missouri...and told my parents I was staying the night at a girlfriend's house. I was pretty much risking my life because I was pretty sure my mom would kill me if she found out! And she did, of course. I'm still alive, but it was a rough couple of weeks after the concert! I AM glad I did it, though; it was a great concert and I learned a valuable lesson, too.

If you weren't in massage therapy, what would you be doing (professionally)?

I actually just finished my degree in X-Ray technology and am currently working on MRI certification. I will never leave massage therapy completely, but my hands can't do it full time forever.

What one thing gets you energized more than anything?

Music - I love it!

When you need to unwind, what do you do?

Take a walk, listen to music, get a massage, read.

How many types of massages exist? Do the massage therapists at Mettler Center all practice the same type of massage?

There are hundreds of different modalities in existence. At Mettler, we do all the basics, plus a few specialized techniques, like hot stone massage and cupping therapy. Our massage therapists all do Swedish/Relaxation massage, aside from that we all d other additional combinations of techniques. We are required as therapists to complete a certain amount of continuing education every 2 years and it is up to the individual therapist would they would like to do. The options are endless!

What are the biggest benefits of massage therapy to the common individual?

Relaxation and tension relief are the big ones. Massage is very sedating to the nervous system and helps to lengthen and stretch soft tissues.

What should people do after a massage to make sure they get the full benefit?

Drinking water is very important; massage "milks" toxins out of the tissues and increasing water intake helps flush those toxins out of the body. I always recommend not working out or doing anything strenuous afterward either; just let the body be relaxed and reap the benefits.

If you could tell non-members one things about Massage Therapy at Mettler Center, what would it be?

We have an incredible group of very talented Therapists, and you don't need to be a member to receive massages with us. Members do get a discount, though!

Check out more benefits and types of massages offered at Mettler Center on our website. Want to book a massage with Jami or one of our other certified massage therapists? Call 217.356.6543 to book your appointment today!

Changing your health for the better #5: Give up sugar

Researchers who have been monitoring nutritional intake for over 30 years have noticed something: as we've come to consume more added sugars as part of our food, our body weights have gone up. Even worse, studies suggest that added sugars amount to as much as 25% of the caloric intake of children and teenagers.

Obviously, we are probably not going to completely eliminate all sugars from our diets. However, it is important that we monitor our sugar intake and try to reduce it through small changes in our daily lives. For a well-rounded diet, aim for no more than 100 calories (about 25 grams) from added sugars each day. Here are some easy ways to stay below that target.

1. Make easy, gradual changes: Forget going cold turkey - therein lies failure. Instead, if you normally have 2 candy bars a day, cut it down to one. Then , one every other day. The following week, one every 3 days, until you're down to just one per week. If you normally take 2 teaspoons of sugar in your coffee, use the same routine, cutting down to 1 1/2 teaspoons for a week, then 1, than 1/2. Eventually, get to the point where you're using artificial sweetener or no sugar at all. The more sugar you eat, the more you'll crave. So cutting down slowly is the best way to tame a sweet tooth gone wild.

2. Find Hidden Sugars: If you find the ingredients sucrose, glucose, molasses, honey, high-fructose corn syrup or other sugar aliases on a label, that means the product has added sugar (and if it's near the top of the list, the food likely has a lot of it).

Try the following: Foods that have a "no sugar added" label, including:

• Canned or frozen fruit
• Breads
• Salad Dressings
• Sauces and condiments
• Beans
• Tomato Products

3. Indulge in Nutritious Nibbles: Savor the taste of naturally sweet foods like fruits, some vegetables and honey.

Try the following: Plain yogurt, which has less added sugar than the sweetened kind. Then add fresh fruit for flavor.

Changing your health for the better #4: Be a quitter

Often we are so focused on trying to eat healthy and exercise that we forget there are other factors that have a very powerful impact on our overall health. The U.S. Centers for Disease Control and Prevention say that roughly 45 million Americans are smokers (about 20% of the population). Whether you smoke yourself or know someone who does smoke, it is important to know the risk factors, but also that it is NEVER too late to quit. The sooner smokers quit, though, the more they can reduce their chances of getting cancer and other diseases. Within minutes of smoking the last cigarette, the body begins to restore itself.

Follow these steps to help you or a loved one halt your habit.

1. Find targeted Counseling: At smokefree.gov, you can download or request free pamphlets full of advice for specific audiences - smokers older than 50, young smokers and black smokers, for example.

2. Save on cessation products: Visit nicodermcq.com and click on the rollover offer for a non-medicated sample patch, a $7 coupon to try the real NicoDerm CQ patch and information to help you go smoke-free.

Changing your health for the better #3: Stop trying to be perfect

Perfection: Something that so many of us strive to attain, yet something that we know is next to impossible. Why do we do it?

The quest for perfection is exhausting and unrelenting, but as hard as we try, we can't turn off the tapes that fill our heads with messages like "not god enough" and "what will others think?" The truth is that we get sucked into perfection for one very simple reason: we believe perfection will protect us. Perfectionism is the belief that if we live perfect, look perfect, act perfect, we can minimize or avoid the pain of blame, judgement and shame.

If we want to fully experience love and belonging, we must believe that we are worthy of it. The greatest challenge for most of us is believe we are worthy. Often stress is a detriment to us taking the time to invest in ourselves and develop this sense of self-worth. De-stress your life with these easy techniques.

1. Do a pose: Yoga and easy stretching can be incredibly therapeutic and stress relieving. Try taking a yoga class at Mettler Center or do simple techniques at home whenever you feel stress coming on.

Lying on your back, bend your knees and place the soles of your feet on the floor. Press your feet down and shift your hips a few inches to the right. Inhale and draw your right knee to your chest as you extend your left leg straight out. On the exhale, use your left hand to guide your right knee across your body and toward the floor. Extend your right arm out at shoulder height. Slowly turn your gaze to the right, away from the bent knee. Visualize wringing out any negative feelings as you twist. Contract abs to draw your knee back to center. Repeat with the left knee.

2. Take a walk: Going for a stroll without a destination can foster a state of meditative calm. Focus only on your body and each step you take, rather than where you're headed. If your mind wanders, bring yourself back to your surrounding and your footsteps.

3. Really breathe: Close your eyes and breathe through your nose - in for six counts, out for six. Repeat 5 times. This brings oxygen into your body and bloodstream - which can instantly wash away stress.

Changing your health for the better #2: Learn to love working out

Obviously, as a fitness center in Champaign, Illinois, our focus at Mettler Center is one getting people active and committed to exercise. For many, it is a huge undertaking to walk just a few steps at a time. Sometimes you need to just turn your body around little by little and soon you will realize that with your body, the possibilities are endless.

1. Keep it Simple: Walking is an inexpensive and easy way to get your heart rate up (do it alone on your own schedule, or with friends). Stride quickly every other minute during your half-housr walk for an added challenge.

2. Skip Fancy Equipment: Weight-bearing exercises might seem scary, but starting out in your living rom with 2 to 3-pound weights can ease you into it. Don't have weights? Use cans of vegetables or whatever you have in your pantry! For a beginner's workout, visit StartMakingChoices.com.

3. Have Fun: Choose three classes at the gym and go to one every other day during that first week. Mettler Center offers more than 80 classes each week, from 5:45 am - 8 pm. There is truly something for every age and every fitness level. For the fitness buff, try one of our strength coach classes. For someone looking for fun, try Zumba or Cardio Salsa. And for those who want to get outdoors this summer, join our new Water Fitness class or sign up for Boot Camp!

Tell us about your favorite group exercises at the gym, whether it as at Mettler Center or elsewhere? Why do you choose to go to the classes?

Changing your health for the better #1: Be kind to your heart

This week, our posts focus on 5 ways that you can change your health for the better. It's never too late to start making healthy choices and living a healthy life full of vitality. At Mettler Center, our focus is on whole life fitness - but more importantly, whole life health. We encourage you to implement healthy practices into your own life, one step at a time. Make gradual changes and give yourself time to adjust so you are more likely to maintain them. It IS possible to live a better life, so take the time and make the effort to do so!

Let us know what tips you have for living a healthier life. Have you made changes to your daily lifestyle for the better? Did you overcome and obstacles doing so? Share your story with us and others to help us all in our journey!

Changing your health for the better #1: Be kind to your heart

An estimated 102 million Americans have cholesterol levels that put them at risk of a heat attack, the American Heart Association says. We should get blood tests starting at the age of 20, and then continue to have them at least every 5 years.

We know that losing weight and reducing the stress in our life will help lower our cholesterol and help keep our heart healthy. However, these can be large, daunting goals for some. Follow these smaller tips to help your reach your ultimate goal to keep your ticker in top shape:

1. Fill up on Fiber: Fiber makes you feel full, keeps your gastrointestinal system working well and helps lower cholesterol levels. The Institute of Medicine recommends 14 grams of fiber per 1,000 calories; if you consume 1,600 to 2,000 calories daily, that's 22 to 28 grams each day.

How to do it:

• Lentils or black beans (15-16 grams per cup)
• Split peas (16 grams per cup)
• Raspberries (8 grams per cup)
• Pears (5.5 grams per medium pear with skin)
• Cooked broccoli (5 grams per cup)
• Cooked oatmeal (4 grams per cup)

2. Cut back on Saturated Fat: Less than 7 percent of your total daily calories should come from saturated fat (that is 16 grams if you consume 2,000 calories or less) especially if you have elevated LDL cholesterol levels, says the American Heart Association.

How to do it:

• Low-fat dairy products
• Lean cuts of meat, such as flank steak, round or loin cuts
• White-meat poultry
• Olive or canola oil (instead of butter)
• Avocado (instead of mayo)
• Nuts and seeds (same crunch as potato chips, but much healthier)

3. Put more food on your plate: Add a fruit or vegetable to every meal and snack and you are more likely to fill up on nutritious foods than artery cloggers such as potato chips, cheese and red meat.

How to do it:

• Asparagus (1/2 cup cooked): 85 calories
• Carrots (1/2 cup cooked): 35 calories
• Celery (1 stalk raw): 5 calories
• Eggplant (1/2 cup cooked): 17 calories
• Green Peas (1/2 cup cooked): 67 calories
• Lettuce (1 cup raw): 5 calories
• Sweet Green Peppers (1/2 cup raw): 9 calories
• Tomato (1 medium raw): 25 calories
• White Mushrooms (1/2 cup raw): 8 calories
• Zucchini (1/2 cup raw): 9 calories