Brain Booster to Prevent Memory Loss #5: Red Wine

Some studies indicate that red wine is good for the heart and thus the brain, the experts say. Not all the reasons are understood, but many researchers believe red wine may be good for you because it contains the antioxidant resveratrol.

There is a possibility, however, that the benefits associated with red wine could come from other factors, such as the social aspect of wine drinking or income level associated with those who drink wine.

A 2007 study of elderly Italians showed that drinking alcohol in moderation may slow the progression of dementia in elderly people who already have mild mental declines. Defined in the study as less than one drink a day, low to moderate drinking was associated with a significantly slower progression to dementia among people with mild age-related cognitive declines, compared with nondrinkers.

Brain Booster to Prevent Memory Loss #4: Sleep

Healthy sleep patterns are crucial for cognitive performance, especially memory, the experts say. That means at least seven hours of sleep each night.

Sleep is essential to lower levels of stress hormones, to relax and refresh your entire body, and to literally turn off your brain. "There are parts of sleep where memory gets archived," says Doraiswamy.

While it may be tempting to take over-the-counter - or even prescription - sleeping medications, be aware that many may impair memory. Check with your doctor about side effects of sleep medications, as well as all other drugs.

Also, limit your intake of alcohol or caffeine if you experience sleeping problems, as it can disrupt sleeping patterns.

Brain Booster to Prevent Memory Loss #3: Mental workouts

To keep your brain sharp, many experts say, you need to challenge it regularly.

"It's just like it is with muscles," says Randolph Schiffer, MD, director of the Cleveland Clinic Lou Ruvo Center for Brain Health.

There is some evidence that mental gymnastics can help preserve memory, but some of the promises of computer games outstrip the reality of the benefits, researchers say.

"Nothing has met the gold standard," explains Doraiswamy. "If they had, they'd be all sold as prescription drugs."

Still, the games can't hurt, says Brenda Plassman, PhD, a professor in the department of psychiatry at Duke University Medical Center and the principal investigator of the Aging, Demographics and Memory Study. Plassman says she would simply caution older people not to spend money on something that hasn't been proved to work to help age-related memory loss.

"I would encourage people to look at various options for free," says Plassman.

Brain Booster to Prevent Memory Loss #2: Eating a colorful variety of fruits and veggies

Experts stress that people must pay attention to their diets and eat a variety of fruits and vegetables, five to seven servings daily ranging from leafy greens to blueberries to tomatoes to sweet potatoes. While there is no one "brain food," antioxidants - which are often found in fruits and vegetables - help to curb free-radical damage to cells.

"Our brain kind of gets rusty with age," explains Small.

Also, experts say there is no magic brain vitamin or supplement that will protect against memory loss. P. Murali Doraiswamy, MD, chief of biological psychiatry at Duke University Medical Center and author of The Alzheimer's Action Plan, says that B vitamins may help, as could the spice turmeric, but that studies are inconclusive.

Looking for a fresh recipe that is antioxidant-rich? Try this Grilled Eggplant Panini, which is a quick and easy vegetarian meal, perfect for a summer weeknight dinner.

Grilled Eggplant Panini

Prep Time: 35 minutes

Total Time: 35 minutes

Servings: 4 sandwiches

Ingredients

• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons chopped fresh basil
• 2 tablespoons extra-virgin olive oil, divided
• 8 1/2-inch slices eggplant (about 1 small)
• 1/2 teaspoon garlic salt
• 8 slices whole-grain country bread
• 8 thin slices fresh mozzarella cheese
• 1/3 cup sliced jarred roasted red peppers
• 4 thin slices red onion

Directions

1. Preheat grill to medium-high.
2. Combing mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
4. To assemble sandwiches: spread the basil mayonnaise on 4 slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slice of bread. Cut in half and serve warm.

Nutrition Facts (per sandwich):

337 calories, 16 g fat, 7 g fiber

Brain Booster to Prevent Memory Loss #1: Exercise

Middle-aged Americans have long been spending millions to save their sagging skin, fix their crow's feet and plump their lips. Now, however, Americans are turning to brain boosters to fight an invisible effect of aging: memory loss.

The brain actually shrinks with age, neural connections slow down and fewer nerve cells are created, experts explain.

The process begins as early as your 30s and affects tens of millions of Americans, leaving them both frustrated and causing a loss of social impairment, self-confidence and loss of enjoyment of life. This can sometimes lead to self-neglect and serious health issues.

To derail age-related memory loss, many people have turned to brain exercises and brain games such as chess, crossword puzzles, reading aloud and computer games, that promise mental sharpness if you practice enough. There is still debate as to whether these activities really work. However, experts say that by taking the 5 steps we will discuss this week, we can certainly keep our brains younger.

Brain Booster #1: Exercise

Exercising is one of the most frequently cited activities to improve age-related memory.

"The one that has the most robust findings is physical exercise," says Molly Wagster, PhD, chief of the behavioral and systems neuroscience branch division of the National Institute of Agin.

And it helps if the exercise is aerobic, Wagster says. Studies show that older people who exercise - just fairly easy exercise of moderate walking a few times a week - outperformed their couch potato counterparts after six months.

Experts do not fully understand why exercise helps boost brainpower, but it could be for several reasons. First, exercise diminishes stress, a key drain of brain energy, and it also helps overall help. It also helps people sleep better, which improves memory and keeps the blood flowing to all parts of our body.

"In general, what's good for the heart is good for the brain," says Gary Small, MD, director of the UCLA Center for Aging and author of iBrain, which examines, among other things, the effect of the Internet on our brains.

Members at Mettler Center can workout in a variety of capacities, whether it is through a group exercise class, yoga session or lifting weights on your own. Just make sure to keep your exercise regular to reap the full benefits for your mind and body.

Ways to Fit in Breakfast #5: Choose wisely

If you have to pick up breakfast en route to work, look for healthier choices, such as low-fat yogurt cups, whole-grain bagels and muffins, fresh fruit or fruit salad, smoothies and high-fiber cereals and breakfast bars.

Some of the best fast-food breakfast choices in Champaign-Urbana include:

• Starbucks Protein Plate (370 calories)
• Subway Western Egg White & Cheese Muffin Melt (160 calories)
• Jamba Juice Mango Peach Topper (340 calories for 12 ounce size)
• McDonald's Scrambled Eggs & English Muffin (365 calories)
• Einstein Bros. Pumpernickel Bagel with Smoked Salmon & Whipped Reduced Fat Garlic & Herb Cream Cheese (380 calories)
• Dunkin' Donuts Egg White & Cheese Wake-Up Wrap (150 calories)

Ways to Fit in Breakfast #4: Raise the (breakfast) bar

You can find healthy cereal and breakfast bars at supermarkets and health food stores. Pick bars that are low in sugar, sodium and fat and high in fibre, or make a batch of bars or granola on the weekend. Keep some in your purse, car or desk for hectic days when you need something quick, portable and energy-boosting.

Try out our recipe below for healthy granola bars - you will save money and calories by making these over buying the bars in the store!

Healthy and Delicious Granola Bars

Prep Time: 20 minutes

Bake Time: 30 minutes

Ready In: 50 minutes

Servings: 20

Ingredients

• 2 cups rolled oats
• 1/2 cup unpacked light brown sugar
• 1/ cup wheat germ
• 3/4 teaspoon ground cinnamon
• 1 cup whole wheat flour
• 2/3 cup dired, sweetened cranberries
• 1/4 cup slivered almonds
• 3/4 teaspoon salt
• 1/2 cup honey
• 2 large egg whites
• 1/4 cup canola oil
• 1/4 cup very mashed banana (about 1 medium)
• 2 teaspoons vanilla extract

Directions

1. Preheat the oven to 350 degrees. Generously grease a 9x13 glass dish and line with parchment paper.
2. Toast the almonds in the oven or on the stovetop. Set aside to cool a bit.
3. In a large bowl, combine oats, sugar, wheat germ, cinnamon, flour, cranberries, almonds and salt. In a separate medium bowl or large measuring cup, whisk honey, egg whites, oil, banana and vanilla together until well combines. Make a well in the middle of the dry ingredients and pour the honey mixture into the well.
4. Combine the wet and dry ingredients with your hands until everything is moistened and mostly holding together in a loose ball. Flip the mixture onto the baking dish and pat into one giant rectangle, leaving a 1/2 inch border around the edges.
5. Bake for 25-35 minutes or until edges begin to brown. Remove from oven and let cool for 5 minutes, then cut into 20 squares.

Ways to Fit in Breakfast #3: Think outside the cereal box

Expand your morning menu with delicious time-saving ideas, such as whole wheat blueberry muffins, muesli or an antioxidant-rich orange smoothie. If you don't like typical breakfast dishes, choose other healthy foods you will enjoy, such as:

• Veggie Pizza
• Tropical fruit salad
• Bruschetta
• Quinoa
• Whole wheat pitas or wraps

Take inspiration from the morning meals of other cultures as well. Noodle-stuffed Thai Omelette anyone?

Ways to Fit in Breakfast #2: Pack it up

Assemble a meal that you can tote to work. We suggest bagging fresh fruit, leftovers or homemade breakfast sandwiches, which you can microwave at the office. For grab-and-go protein, keep a stash of boiled eggs or yogurt cups in the fridge. Try whipping up a smoothie recipe and refrigerating it in a travel mug. Whatever you choose, try to eat within 2 hours of waking up. "A pattern of eating small meals and snacks helps regulate metabolism and helps lower cholesterol," says Karie Quinn, registered dietitian.

If you are usual go-to breakfast is a muffin from the bakery (which can pack up to 800 calories and 41 grams of fat), a healthier swamp would be an English muffin topped with peanut butter, a sliced banana and a small handful of chocolate chips. The protein and fiber-rich banana gives your new breakfast staying power - and cuts about 430 calories and 27 grams of fat. Not to mention, chocolate triggers the release of serotonin - a feel-good hormone - and keeps your levels elevated for hours. That will help you avoid those sugar cravings later in the day!

Ways to Fit in Breakfast #1: Prep the night before

Got a habit of skipping breakfast? Eating breakfast has many benefits. It offers much-needed fuel and nutrients for your brain and body, reduces your likelihood of overeating later in the day and cuts your risk of heart disease and obesity. Breakfast should be a non-negotiable part of our morning routine, but many people feel too crunched for time.

Think you are too busy for breakfast? We will share will you 5 tips this week to help you make a healthy breakfast an easy part of your morning routine.

Ways to Fit in Breakfast #1: Prep the night before

While cleaning up after dinner, take a few minutes to put breakfast together. "Take advantage of time spent puttering in the kitchen anyways," says Karie Quinn, a registered dietitian. Set out plates, cutlery, glasses and toast condiments or fill bowls with high-fiber cereal - just add milk and a sliced banana or a handful of berries in the morning. look for ways to include items from a variety of food groups. "If we're in a hurry...we only get one or two food groups, but should have two or three food groups, all four if possible," says Quinn.

Try one of these easy, make-ahead ideas for an easy, on-the-go breakfast:

• Whole wheat crackers with string cheese
• Fruity baked oatmeal
• Overnight Oats
• Breakfast wraps
• Banana with single serving of peanut butter and low-sugar granola bar

Easy Ways to Make Exercise a Habit #9 & 10: Walking and Rewards

9. Walk

"If you enjoy walking and haven't exercised for awhile, 10 minutes three times a day will give you 30 great minutes of exercise," says Klein.

Use a pedometer, and work up to at least 10,000 steps a day. "Nobody starts out with 10,000 steps," Klein says. Find out what your daily average is, and the next week, strive to walk 300 extra steps each day. Increase your steps each week.

"Better yet, walk your dog," Klein says. That is how she motivated her sister to start exercising. "Twice a day she walks her dog, which is good for them both and provides companionship." Don't have a a dog? Offer to walk your friend's or neighbor's dog a couple times a week - they will likely more than welcome the offer!

Wanda Stevens also enjoys walking her border collie and finds there is another benefit: "It relieves the guilt I felt over not giving her enough attention now that we have kids."

10. Reward yourself

Are you telling yourself that you don't deserve a reward for something you should be doing anyway - or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, honestly, how inspiring is that?

Experts say that making behavior changes is hard and rewards motivate people. So decide on a goal and a reward and work toward it. You might buy yourself a video you've wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you!

Easy Ways to Make Exercise a Habit #7 & 8: Log It and Be Aware

7. Log your activity

Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc.

Some people make a game of it. you may have heard of runners calculating the miles it would take to run from their homes to Boston (home of the famous marathon), figuring how far they run in an average week and setting a target date for "arriving" in Boston.

Not sure how to start logging? Check out My Fitness Pal, where you can create a free online account and track your exercise and meals, helping you get to your health and fitness goals even faster. They also provide a recipe nutrition calculator, so you can figure out the nutrition in all your favorite meals, as well as a BMR (Basal Metabolic Rate), BMI (Body Mass Index) and heart rate calculator.

8. Be aware of all the indicators of progress

It's great when your clothes fit better, when you can lift heavier weights and when you can work out longer without feeling exhausted.

Make note of any and all progress indicators, including:

• Getting a good night's sleep
• Thinking more clearly
• Having more energy
• Realizing your muscles aren't screaming after you've helped a friend move furniture
• Seeing your resting heart rate drop over time
• Hearing your doctor congratulate you on improved cholesterol, blood pressure, bone density, triglycerides or blood sugars

Easy Ways to Make Exercise a Habit #5 & 6: Evening Workout and Fighting Sleep

5. Exercise on your way home from work

In yesterday's post, we recommended working out first thing in the morning to get things out of the way. However, the next best thing to exercising in the morning is to do it on your way home from work, Klein says.

"Don't go home first," she says. "I learned that the hard way. There aren't a lot of people who are so motivated that after they go home and change clothes will go back out again and exercise."

Mettler Center offers many classes for the after work crowd, including Strength class on Monday,

Wednesdays and Friday at 5:30 pm and Cycling Tuesdays and Thursdays at 5:30 pm. These classes allow you to get a quality, quick workout in before heading home for the evening, as well as allowing you to relieve any stress that may have built up throughout your workday.

6. Exercise even when you are "too tired."

Chances are, you will feel better after you exercise.

"It energizes us," says Klein. "You breathe deeply, and your body makes better use of the oxygen exchange. You'll get an exercise-induced euphoria during the activity and for some time after."

Exercising just 30 minutes each day will help boost your overall energy and make you feel less tired. If you really can't muster up the energy to go on a run or jump on the elliptical, that is okay; try doing a relaxing yoga DVD or take a leisurely walk instead - it is better than nothing!

Easy Ways to Make Exercise a Habit #3 & 4: Priority and Time of Day

3. Make exercise a priority

"It has to be a non-negotiable task," says Roy Stevens.

He began exercising to manage his weight when he was in the Air Force band. "We'd travel and other guys would get off the bus and go eat wings and rink beer. I'd go running." He's maintained the exercise habit even during his year working 70 hours a week as a restaurant owner.

There's another advantage to making exercise non-negotiable. Friends and family members learn that it's part of your identity, and give up saying things like "Why don't you just take it easy and not work out today?"

4. Exercise first thing in the morning

With 2 preschool children, Wanda Stevens couldn't find time to work out, except on a hit-and-miss basis. Any number of things could sabotage her good intentions to walk or go to Pilates class after dinner. But all her excuses vanished once she started getting up before the kids so she could work out.

"I didn't think I was a morning person," says Wanda. "But it's working for me."

Experts agree that a morning schedule works best for many people. "If you go to a gym, it should be located between your home and work," says Klein. "Exercise, take a shower at the gym and you're energized for the day."

Easy Ways to Make Exercise a Habit #1 & 2:Variety and Commitment

Let's face it: it's not all that difficult to start a fitness routine. After all, most of us have done it more than once in our lives. The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy fades away, we get distracted by other things going on in our lives, or we don't think we're seeing results quickly enough - and we simply throw in the towel and stop altogether.

Yet many people manage to hang in their and would no sooner skip their regular workout than their morning cup of coffee. How do they do it?

A recent study by researcher Diane Klein, PhD, shed some light on the subject. Long-term exercisers (who had been working out for an average of 13 years) were asked to rank what motivated them to keep up with their regimes.

Their answers may surprise you. The exercisers were not as concerned with having six-pack abs as they were with feeling good and being healthy.

Here's how the study participants ranked their motivators:

• Fitness
• Feelings of Well-Being
• Pep and Energy
• Enjoyment of the Exercise
• Making Exercise a Priority
• Sleeping Better
• Feeling Alert
• Being Relaxed
• Weight Management
• Appearance

So once you have your priorities in the right place, how can you become faithful to fitness?

This week's blog posts will feature 2 tips each day to help you make fitness a habit in your life. We compiled the list from WebMD, who sought help from Klein, along with long-term fitness buff Roy Stevens and his wife, Wanda, who is transforming her sporadic exercise schedule into an almost daily habit.

Easy Ways to Make Exercise a Habit #1 & 2: Variety and Commitment

1. Do a variety of activities you enjoy

And remember - there is no rule that says you have to go to a gym or buy equipment!

"We've shifted our perceptions from regimented exercise to physical activity," says Klein, assistant professor of exercise, sports and leisure studies, and director of gerontology at the University of Tennessee, Knoxville.

Having a variety of activities - weight lifting, walking, running, tennis, cycling, aerobic classes - will ensure that you can do something regardless of the weather or time of day.

With more than 80 classes per week, members of Mettler Center have no excuse to ever get bored with their workout. With everything from cycling to strength class to Zumba to yoga, you are bound to find a class that fits your exercise plan. Not a member? Nonmembers can purchase punch cards for classes or pay on a per-class basis.

2. Commit to another person

"The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."

Meeting and working out regularly with a friend, especially one who is at about the same stage as you, will improve your attitude immensely. This is one strategy that has helped many to stick to their program. Watch each other, help and encourage each other, rejoice and commiserate together and enjoy the company. You will begin to rely on each other for moral support and accountability.

Healthy Fast Food Restaurants #4: Einstein Bros. Bagels

We all know that bagels are pretty high-carb, but slathering cream cheese or butter on them is what really gets you into trouble. No worries at this chain restaurant: Einstein Bros. Bagels offers healthier alternatives like reduced-fat schmears, hummus and peanut butter - a great way to add healthy fat to breakfast (or lunch). It also serves a Good Grains bagel that has an impressive 4 grams of fiber.

"The Einstein Bros. Bagels brand has always had a reputation for offering healthy choices," says James O'Reilly, chief concept officer. "Our most recent major initiatives have been the launch of the less than 400 Calorie menu in 2009 and the Lighter Side menu in 2010. The Lighter Side menu has become permanent in our restaurants and features a number of healthier choices."

Among them are Einstein's Bagel Thins (thinner, lower calorie, lower carb bagels), healthful alternatives to traditional high-fat cream cheese, fruit and yogurt parfaits and Bagel Thin breakfast and lunch sandwiches.

Favorite Healthy Options

• Albacore Tuna Salad Sandwich: 465 calories, 17 g fat, 470 mg sodium
• Egg Frittata: 430 calories, 610 g fat, 690 mg sodium
• Caffe Latte (Hot): 140 calories, 5 g fat

Danger Zone

• Albacore Tuna Panini Melt: 530 calories, 21 g fat, 1670 mg sodium
• Veg-Out Sandwich: 500 calories, 24 g fat
• Caffe Latte (Frozen): 460 calories, 18 g fat

Healthy Fast Food Restaurants #3: McDonald's

Among the big burger-based chains, McDonald's is leading the way in overhauling its menu to offer more heart- and waist-friendly fare. Take the Happy Meals, which you can order with a side of apple dippers (with low-fat carmel) instead of fries and low-fat milk or fruit juice instead of soda. And if you HAVE to have fries, McDonald's are made in a healthy canola-blend oil and come in at just 230 calories for a small.

They have come a long way since the days of Fast Food Nation - at least nutritionally speaking. The trans fats are mostly gone, the number of gut-wrenching calorie bombs are now fewer than ever and the menu holds plenty of healthy options.

The Grilled Chicken Classic sandwich and wraps are healthy choices, too (just make sure to skip the mayo or sauce). So is the salad with Paul Newman low-fat balsamic vinaigrette. Registered dietitians note that an Egg McMuffin, at 300 calories, is a smart alternative to other "calorie-laden biscuit breakfasts." And we commend McDonald's for spelling out the nutritional information right on the back of its tray liners.

Favorite Healthy Options

• Honey Mustard Snack Wrap (Grilled): 260 calories, 9 g fat, 800 mg sodium, 1 g fiber
• Premium Bacon Ranch Salad with Grilled Chicken with Newman's Own Low-Fat Balsamic Vinaigrette Dressing: 285 calories, 12 g fat, 1740 mg sodium, 3 g fiber
• Egg McMuffin: 300 calories, 12 g fat, 820 mg sodium, 2 g fiber
• Vanilla Ice Cream Cone: 150 calories, 3.5 g fat, 60 g sodium, 0 g fiber

Danger Zone

• Filet-O-Fish Sandwich: 380 calories, 18 g fat, 640 mg sodium, 2 g fiber
• Premium Grilled Chicken Club Sandwich: 530 calories, 17 g fiber, 1470 mg sodium, 4 g fiber
• Hotcakes (without syrup and margarine): 350 calories, 9 g fat, 590 mg sodium, 3 g fiber
• McDonaldsland Cookies: 250 calories, 8 g fat, 260 mg sodium, 1 g fiber

Healthy Fast Food Restaurants #2: Chipotle

Buffet-style Chipotle gives every customer complete control over their burrito, taco or salad. And you get to build it with fresh, local ingredients. In fact, Chipotle won high marks for its commitment to organics, hormone- and antibiotic-free meats and produce sourced from local suppliers, which is revolutionary in a chain this large. Many of its entrees can be low-sodium, if you choose add-ins such as the fajita veggies and green tomatillo salsa.

There are really only a few "bad" items on the Chipotle menu: the 290 calorie flour tortillas, the 130 calorie servings of white rice and the 570 calorie portion of chips. Unfortunately, these are the staples of most of their menu items. However, there are still plenty of healthy options and Chipotle assures they'll make anything a customer wants, as long as they have the ingredients. With fresh salsa, beans, lettuce and grilled vegetables, you can do plenty of good.

Favorite Healthy Options

• Chicken Burrito: 380 calories, 13 g fat, 913 mg sodium, 8 g fiber
• Burrito Bowl: 368 calories, 12 g fat, 1291 mg sodium, 11 g fiber
• Carnitas Salad: 478 calories, 21 g fat, 1471 mg sodium, 11 g fiber

Danger Zone

• Vegetarian Soft Tacos: 655 calories, 29 g fat, 1813 mg sodium, 14 g fiber
• Chicken Salad: 755 calories, 48 g fat, 1888 mg sodium, 12 g fiber
• Steak Fajita Burrito: 895 calories, 29 g fat, 2868 mg sodium, 15 g fiber

Healthy Fast Food Restaurants #1: Panera Bread

Who hasn't unwrapped a sandwich while driving down the highway or pulled a hard U-turn into a fast food joint on the way home from a late meeting or soccer game? We practically live in our cars these days, so we need quick food - and please, we'd like it to be healthy.

Health magazine surveyed the nation's 100 largest fast food chains, as defined by the number of locations, and found that many are creating menus that look more and more like what we'd cook ourselves (if we had the time!) - from nutritious soups and healthy salads to fresh whole grains and sensible desserts.

They scored the chains on such factors as the use of healthy fats and preparations, healthy sodium counts in entrees, availability of nutritional information and the use of organic produce. One big surprise: A traditional fast food chain, McDonald's, made the top 10 list. Sure, it's the home of the Big Mac, but they also serve a mean fruit and yogurt parfait.

While Health's list is comprised of 10 restaurants, we are featuring our top 4 (all of which have at least one location in Champaign-Urbana). Keep these in mind the next time you are grabbing something quick for breakfast, lunch or dinner!

Healthy Fast Food Restaurants #1: Panera Bread

This bakery-cafe based eatery has a comprehensive, seasonal menu of healthy choices for every meal. Panera Bread also won top honors for kid fare, dishing out RD-approved crowd-pleasers like squeezable organic yogurt, peanut butter and jelly with all-natural peanut butter, and grilled organic cheese on white whole-grain bread. The healthy selection of soups and salads offers a much-needed reprieve from the carb-heavy bagels and breads for which the company is so famous.

Favorites Healthy Options:

• Lower-Carb Italian Her Loaf (per slice): 80 calories, 1 g fat, 160 mg sodium, 4 g fiber
• Low-Fat Vegetarian Black Bean Soup (per 8 ounces): 160 calories, 1 g fat, 820 mg sodium, 11 g fiber
• Smoked Turkey Breast Sandwich on Artisan Country: 590 calories, 15 g fat, 2220 mg sodium, 5 g fiber
• Fruit Cup: 150 calories, 0 g fat, 30 mg sodium, 2 g fiber
  

Danger Zone:

• Cinnamon Crunch Bagel: 430 calories, 8 g fat, 430 mg sodium, 3 g fiber
• Baked Potato Soup (per 8 ounces): 230 calories, 14 g fat, 720 mg sodium, 2 g fiber
• Steak and White Cheddar Panini: 950 calories, 35 g fat, 1790 mg sodium, 5 g fiber
  
• Nutty Chocolate Chipper Cookie: 460 calories, 27 g fat, 300 mg sodium, 3 g fiber
  

So You Want to go on a Diet #5: Time to Eat

After lunch, women are ready for...more food. Thirty-eight percent say they eat the most during the afternoon hours. Another 31 percent wait until they get home from work to start munching. Only 10 percent eat more in the morning than any other time of day.

Skimping on food early and then snacking all afternoon is not a good plan for diet success, says Lauren Antonucci, R.D., owner of Nutrition Energy in New York City. 'If you don't eat breakfast, your metabolism slows down to conserve fuel, which means you'll burn fewer calories," she explains. Plus, it's hard to make smart food choices when you're starving. A better bet: spread your calories throughout the day for a steady stream of energy. Eat 300-400 calories for breakfast, 400-500 for lunch and dinner and add two 100-200 calorie snacks daily. By planning to eat more frequently, you can eliminate some of the mindless munching you do until your next meal.

Also, make sure to keep healthy snacks on hand frequently. If you work at a desk, stash pre-portioned snacks like trail mix with nuts and dried fruit, granola bars and fruit. If you have a refrigerator or microwave, fresh veggies, oatmeal and string cheese are great options too. If you are on-the-go and have an urge to stop at a fast food joint for a quick afternoon pick-me-up, choose one of the healthier options, such as the Fruit and Yogurt Parfait from McDonald's (160 calories), small cup of chili from Wendy's (210 calories) or your favorite Jimmy John's sandwich as a lettuce wrap (the Turkey Tom lettuce wrap - without mayo - is only 80 calories!). Better yet, stop at a grocery

store or convenience store to pick up a fresh piece of produce or container of low-fat yogurt - you will save calories AND money!