Every four years we get to celebrate leap year, so why not leap into 2012 with 29 fun fitness and food tips to stay healthy all year long!

1. Make breakfast happen every day to keep your energy levels up and motivated throughout the morning!

2. Start off your morning with an 8 oz. glass of water before you have your coffee.

3. Snack on raisins to combat drowsiness.

4. Walking sideways burns 78% more calories than walking forward.

5. To increase body toning, cardiovascular fitness and burn more calories, walk uphill.

6. Blend equal portions of nonfat yogurt and your favorite salsa for a fat-free, low-calorie dressing for chicken, fish or salads.

7. One of the best ways to protect yourself during the cold and flu season is to wash your hands thoroughly and regularly.

8. Walking on a rough but level track requires 50 percent more energy than walking on a paved road.

9. Your shoes should be replaced every 500 miles.

10. A weight gain of 11-18 pounds increases your risk of heart disease by 25 percent. More than 25 pounds and your risk goes up by 200 to 300 percent!

11. High protein/low carbohydrate diets don’t work in the long run. Instead follow a balanced food plan which includes foods from all of the food groups.

12. Park your car as far away from the entrance as possible so you can get in some extra fitness while running your daily errands.

13. Pack a lunch for work if you can’t find a restaurant that offers whole grains, fruits and vegetables.

14. Get off the bus a few stops early and walk the rest of the way to your destination.

15. Use physical activity as a reward instead of food. For example, everyone goes ice skating for a good report card instead of out for pizza.

16. Join the local YMCA or health club.

17. Build an obstacle course in your basement or garage on a rainy day!

18. Dig and plant vegetables in a garden. Get your whole family in on the fun.

19. Take a nature hike.

20. Go to a driving range or enjoy a game of miniature golf.

21. Go camping where you can pitch a tent, fish, cut and stack firewood and hike.

22. Visit farms throughout the year where you can pick your own berries, apples and peaches.

23. Take a long walk or a jog on the beach.

24. Have fun in the snow… build a snowman, a snow fort, or make snow angels.

25. Rake up the leaves and then jump in them!!

26. Use a map and map out a course in your area.

27. Take everyone to the grocery store to pick out healthy meals and learn to read nutrition labels.

28. Enter to walk or run individually and in teams in local charity events.

29. Adopt a highway and keep it clean!

Anytime you add an element of stability to a workout, you engage the muscles differently and even add engaged muscles to certain exercises. Ever think your abs could get a great workout while you’re doing shoulder presses? The stability ball allows your body to work harder and more efficiently and you’ll end up with a body that is stronger, more balanced and a workout that is fun!

Here are 3 of the benefits of using a stability ball for workouts:

Core Strength

Everyone wants a flat belly but few people use the stability ball to strengthen and tighten the ab muscles. Yes, we know that diet is really what reveals your 6 pack but working the ab and back muscles on the ball can help you to sculpt those muscles so that they are ready to shine! When you do stability ball exercises like bicep curls, shoulder presses, crunches and even squats with the ball, your core muscles have to engage to keep you from rolling off the ball! This means that those muscles that you’d normally skip are getting a workout!

Balance & Posture

Balance and posture are something that we take for granted but you really can improve upon them. Learning to use your core muscles while sitting or leaning on the ball can help your body to learn to activate those stabilizing muscles when they are needed… Ever slipped on a patch of ice?! Proper posture is so boring, I know, but knowing that sitting up tall can make you look 10 pounds lighter is very exciting! Using the stability ball helps you learn proper posture which will make you look and feel better!

Challenge

Doing the same old exercises can be boring for your brain and your body. Simply taking your existing routine and adding a stability ball to it can help to spice up your workout so you aren’t bored AND you get a harder workout! Remember, adding intensity isn’t always about adding more reps or weight, it can be something as simply as adding a stability ball!

These are just 3 benefits of using a stability ball for workouts. If you haven’t already, I suggest you give it a try. Stability balls are found in nearly every gym and most of the time, you’ll have a friend that has one you can borrow! I’ve been using stability balls for my own workouts, as well as to train clients for years with excellent results! I’ve even included it in Month 2 of the Ten Pound Cut Down workout program because I think it is such a great way to add intensity and achieve great results. Give it a try and let me know what you think!

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Amy Mac is a certified personal trainer from SDSU and NASM and has a B.S. from Purdue in OLS. She is the founder of WithAmyMac.com, the host of the video podcast, Fit Life, is an Amazon Best-Selling Author and has been recognized by Shape Magazine as one of the Top Fitness Gurus to Follow on Twitter. She is also the co-founder of the health and fitness startup, EverydayBetter.com .

Day One: Power walk – 30 minutes Strength train – 20 minutes

Day Two: Warm-up (walk easily, then briskly) – 3 minutes Power walk – 2 minutes Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 10 times Cool down (walk easily) – 2 minutes

Day Three: Warm-up (walk easily) – 5 minutes Do your favorite strength-training move – 12 reps Power walk (4-6% incline) – 3 minutes Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 5 minutes

Day Four: Warm-up (walk easily, then briskly) – 3 minutes Power walk – 2 minutes Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 3 minutes

Day Five: Repeat Day One’s Routine

Day Six: Warm-up (Walk easily, then briskly) – 5 minutes Power walk – 2 minutes Run fast (don’t sprint) – 4 minutes Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 4 minutes

Day Seven: Rest

• Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

• Add jumping to your exercise routine – also known as plyometric moves – to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

• Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

• Don’t spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.

• Don’t be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

• Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.

• Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

• Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

• Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

• Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

Here’s to a happy and healthy 2012 and success in your health and fitness plans!

In order to prevent that one pound per year weight gain that can be so hard to come off, the following foods should be avoided or at least eaten in extreme moderation:

• Macaroni and cheese
• Cream based soups and bisques
• Cream and cheese based casseroles
• Cheesecake
• Pies with whipped cream and/or ice cream
• Cookies
• French fries, chili cheese fries, onion rings
• Creamy pot pies (with pastry top and bottom)

Just by making some slight alterations and by avoiding these fattening foods you will see that you will not only feel better but you can prevent packing on those unwanted pounds, too.

• Open the window – so the smell won’t entice you to overeat!

• Clean as you go along – put the beaters and spoons in soapy water right away so you won’t want to lick them!

• Avoid being sick – don’t forget that Salmonella can be contracted through raw cookie dough!

• Instead of taking that leisurely stroll through the mall when you do your Christmas shopping turn that stroll into a power walk.

• Take the stairs while you are at the mall instead of using the elevator or escalator.

• Park in the lower lot of the mall and get that extra exercise by walking a little further to the mall.

• Try working out in the morning before your busy days get underway.

• Invite your house guests to work out with you so you can spend time with them and still get your exercise in.

• If you are traveling, check to see if your gym shares their membership with other gyms and try to get in a work out there. If not visit the local YMCA or get a one-time pass to the local gym.

Salads and Appetizers:

3 cups salad (with light dressing): 100 calories
½ cup jello with fruit: 120 calories
½ cup Waldorf salad: 110 calories
1 cracker with cheese: 70 calories
½ cup mixed raw vegetables: 25 calories
½ cup mixed nuts: 440 calories
1 oz. tortilla or potato chips: 150 calories (75 extra calories per tablespoon of dip)

Main Course:

6 oz. cured ham: 300 calories
6 oz. white and dark turkey: 340 calories
½ cup stuffing: 180 calories
½ cup cranberry sauce: 190 calories
½ cup mashed potatoes: 150 calories
½ cup gravy: 150 calories
½ cup green bean casserole: 225 calories
½ cup candied sweet potatoes: 150 calories
1 dinner roll: 110 calories (45 extra calories with one pat of butter)

Drinks:

1 mixed drink: 250 calories
1 glass of wine: 120 calories
1 glass of cider: 120 calories
1 cup eggnog: 343 calories

Desserts:

2 small chocolate chip cookies: 150 calories
1 piece apple pie: 410 calories
1 piece pecan pie: 480 calories
1 piece pumpkin pie: 180 calories
½ cup whipped cream: 75 calories
½ cup ice cream: 145 calories

Leftovers:

1 turkey sandwich with mayo and cranberry sauce: 450 calories
1 open-face turkey sandwich with stuffing and gravy: 290 calories

Nutrition experts (and dentists) cringe every time October 31 rolls around, but this year parents can not only do their part in giving out healthier treats, but they can also be sure to monitor what their children are eating, too.

We all know that too much sugar is bad for anyone, but do we know what effects too much sugar can have on our children? Nutrition experts offer the following points:

• Children that consume too much sugar and too many carbs, can suffer from hypoglycemia causing fatigue, poor concentration, mood swings and frequent illness.

• Too many “empty calories” can mean that children aren’t getting the nutrients they need on a daily basis.

• A new diabetic is diagnosed every 8 minutes, a threefold increase in the past 5 to 6 years when a new diabetic was diagnosed every 23 minutes.

• Recent research has shown that more than 20% of school-aged children are obese and more than 50% are overweight.

• Too much sugar can cause chronically elevated blood insulin levels triggering inflammatory problems and elevated cholesterol.

Now don’t get us wrong, this Halloween doesn’t have to be all “doom and gloom” when it comes to having a few treats. Parents need to be very careful in monitoring what their child puts into their mouth and how often they are turning to sugary items.

Ration the sugary products over a longer period of time and incorporate them with a protein snack. Having a protein, especially before the sugar snack, will slow and reduce the rate and quantity of insulin secreted by the pancreas, thereby reducing many of the risks stated above.

Here’s to a Healthy and Happy Halloween!

The study, conducted on rats, shows that over consumption of high-calorie foods can trigger addiction-like responses in the brain, thereby turning the rats into compulsive eaters.

Decreased levels of a specific dopamine receptor – a brain chemical that allows a feeling of reward – have been found in these overweight rats, as they are found in humans with drug addictions.

The research was conducted in conjunction with the announcement that obesity-related diseases cost the U.S. and estimated $150 billion each year and an estimated two-thirds of American adults and one-third of children are obese or overweight.

Researchers say that eating snack foods are okay to eat from time to time, it’s when we repeatedly overindulge that the problems begin.