Merry Christmas!!

The healthiest thing you can do today? 

Fill your day with laughter and spend it with those you LOVE.

Merry Christmas, everyone and LOVE to you all!

12 Days of Christmas: The Twelfth Day

12 Drummers Drumming

Dinnertime stomachs grumbling louder than a 12-piece band? Satisfy that hunger with these crispy Oven-Fried Drumsticks. With a batter of egg whites and mustard and a coating of spice-laced panko bread crumbs, this main course is a healthier dinner option in a season filled with culinary decadence.

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Eleventh Day

11 Pipers Piping

These sophisticated Lime Snowflakes & Ornaments sugar cookies (made with grated lime zest and juice) require a different kind of piping…icing! A pretty addition to any dessert platter, they’ll give partygoers more flavor than they ever expected.

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Tenth Day

10 Lords A-Leaping

Your taste buds deserve to leap for joy—and an airy meringue is just the ticket! These Mint Meringue Kisses keep it light and lively, with a wintry blend of spearmint extract and crushed mint candies mixed throughout. Give as a homemade treat or add to your cookie platter for Christmas night.

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Ninth Day

Nine Ladies Dancing

They aren’t quite ladies, but these Gingerbread Girls can dance and prance with the best of them. Guests of all ages will adore these playful treats—and savor them, given their spiced mix of ginger, cinnamon, allspice and molasses.


**Feel free to kick up the ginger! It's good for digestion, aching joints and congestion.

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Eighth Day

Eight Maids A-Milking

Milk is the essence of many prized desserts, and creamy Chocolate Pots de Crème are no exception. Demure-looking but decadent, they’re sure to please the most finicky dinner party guest—especially once spruced up with piped whipped cream in the shape of snowmen.


**Try using sugar-free chocolate for different, healthier flavor.  Also for a lower cholesterol dessert, take a look at some egg substitutes here.

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Seventh Day

Seven Swans A-Swimming

Despite being in the same family as ducks and geese, swans have been a much-lauded—and protected (read: not eaten)—bird for centuries. So we went with something else of the swimming variety—cod—spun into a creamy Fish & Veggie Chowder. Whip up this quick batch of soup in less than an hour for a warming winter dinner.

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Sixth Day

Six Geese A-Laying

We know that geese didn't lay the eggs in your fridge, but there's no need to let technicalities get in the way of this creamy dish. Stovetop Spinach & Swiss Cheese Strata is a hearty and healthy way to start Christmas day—after the presents have been unwrapped, of course!

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Fifth Day

Five Golden Rings

When hunger comes calling, we opt for our favorite kind of golden rings: onion! This hefty Ultimate Steak Sandwich with Salad Italienne, stacked high with crispy rings, is a quick and easy dinner to serve the kids before you head out to an adults-only holiday party.

**I would swap out the Texas Toast for a lettuce wrap to make this meal a little healthier and less carb-heavy.  You could also try sauteed rather than fried onions for another lighter option!

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Fourth Day

Four Calling Birds

“Calling birds” are actually blackbirds—not quite the makings for a delicious meal! Instead, try a spin on the idea with Mexican Mole Chicken, a boneless chicken breast smothered in a blackish-brown mole sauce. Ready in just 13 minutes, this recipe is a great choice for the hectic nights leading up to the 25th.

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Third Day

Three French Hens

If your holiday feast is limited to just a few friends and family members, Cornish hens—compact, succulent and simple to cook—make an ideal dinner choice. Try this Cherry-Glazed Cornish Hens recipe, which requires only minutes of prep work, as a main dish alternative.

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The Second Day

Two Turtledoves

Spread a little peace—and sweetness—around this holiday by letting your imagination take flight. Create a treat in the shape of the turtledove’s cousin with these stylish Dove-Shaped Sugar Cookies. Be sure to leave out a plate for Santa, too!

Read more: 12 Days of Christmas Recipes - Food Inspired by 12 Days of Christmas - Woman's Day 

12 Days of Christmas: The First Day

Taking the lead from by my co-chair, I present some healthy recipes inspired by the 12 Days of Christmas!
All recipes from Woman's Day

A Partridge in a Pear Tree

Pears have held a significant place in history since ancient China and Greece. A symbol for immortality, they're also juicy and filled with flavor — making them a prime pick for a fruity dessert. Use refrigerated pie crust and in-season pears to make these Little Pear-Raspberry Potpies for Christmas Eve dinner.

Low-Cal Pumpkin Pie

Just in time for Thanksgiving!!

from: http://www.womenshealthmag.com/nutrition/low-cal-pumpkin-pie?cm_mmc=Dish_Newsletter-_-1509914-_-11272013-_-TheBestEverLowCalPumpkinPieRecipe_ReadMore

COURTESY OF THE PICKY EATER

It wouldn't be Thanksgiving without pumpkin pie—but some versions can clock in at more than 300 calories a slice—and that's assuming you cut your pie into 12 miniscule pieces!

This slimmed-down version, created by Anjali Shah, a certified health coach and the genius behind the healthy food blog The Picky Eater, comes in at 210 calories per slice if you cut your pie into eight slices—and an unbelievable 150 calories if you cut your pie into 12 slices. So go ahead and indulge—it is Thanksgiving after all!

Skinny Pumpkin Pie Recipe
Makes 8-12 servings

For the pie:
3/4 cup dark brown sugar, packed
1 large egg
2 large egg whites
1 (12-ounce) can evaporated skim milk
1/4 tsp finely grated orange zest
1 tsp vanilla extract
1 tsp ground cinnamon
1 tsp ground ginger
1/4 tsp freshly grated nutmeg
1/4 tsp salt
1 (15-ounce) can pumpkin puree
1 frozen pie crust, thawed to room temperature

For the topping:
1/4 cup whipping cream

1. Position oven rack to lowest position. Preheat oven to 425° F.

2. Combine all ingredients except pumpkin in a large bowl, stirring with a whisk. Add pumpkin, and continue stirring until smooth.

3. To prepare crust, dust a large cutting board or flat surface with flour. Roll out a room-temperature pie crust sheet until it spreads to a little less than 12 1/2 inches in diameter. Place into a 9-inch pie dish, cutting off excess dough that hangs over side (this will get rid of about 20 percent of the dough, saving you a ton of calories!).

4. Pour pumpkin mixture into the crust. Bake for 10 minutes, then reduce oven temperature to 350° F (do not remove pie from oven); bake an additional 50 minutes, or until a knife inserted in the middle comes out clean. Cool completely on wire rack.

5. To prepare topping, beat cream with a mixer at high speed until stiff peaks form. Serve with pie (1 Tbsp per slice).

Per serving (if you cut your pie into 8 slices): 210 cal; 6 g fat (1.9 g saturated); 45.9 g carbs; 37 g sugar, 267.9 mg sodium; 2.7 g fiber; 6.4 g protein

Per serving (if you cut your pie into 12 slices): 150 cal; 4 g fat (1.2 g saturated); 30.6 g carbs; 24.8 g sugar; 178.6 mg sodium; 1.8 g fiber; 4.3 g protein

Low-Sugar Breakfast Recipes

Chef Charles Mattocks created diabetic-friendly recipes to get you through all your meals. Each dish includes ingredients that are flavorful and will keep your blood-sugar levels stable. Learn more about planning your meals with information from the American Diabetes Association. From: http://www.doctoroz.com/videos/diabetic-recipes-chef-charles-mattocks

Sunrise Smoothie

Ingredients 1/2 banana
1/2 mango, peeled and chopped
1/2 cup sugar-free, fat-free yogurt (vanilla or citrus)
2/3 cup skim milk
Several ice cubes
2 tsp of protein powder (optional)

Directions

Whirl together in a blender or smoothie maker

Chef’s Notes: Some like to add sugar substitute to their smoothies. I prefer to let the natural flavors of the fruits add the sweetness. 

Breakfast Bagel Melt

Ingredients   

1/2 of a multigrain bagel

Slice of tomato

1 piece of lower-sodium Canadian bacon
1 slice of havarti cheese with dill

Directions    

Top bagel with tomato, Canadian bacon, and cheese. Place under a broiler until cheese melts.

Serve with half a banana sliced sprinkled with two tablespoons of orange juice.

Chef’s Notes: Canadian bacon is low-fat, low-carb, and low-calorie. Ask your grocer about the lower-sodium options that are available.

Ricotta and Fruit Parfait With Toasted Oats

Ingredients

1/2 cup old-fashioned or steel-cut oats

Dash cinnamon and nutmeg

1/2 cup low-fat or skim-milk ricotta

1/2 tsp favorite flavoring (e.g. vanilla, almond, lemon, etc.)

3/4 cup of low-glycemic-index fruit

Directions

Spread a single layer of old fashioned or steel cut oats on an ungreased baking sheet. Place in oven and bake at 350°F for 10 minutes or until light brown. Sprinkle lightly with cinnamon and nutmeg and toss to evenly disperse spices. When cool, place in a storage bag or container.

Mix ricotta with your favorite flavoring.

Choose low-glycemic index fruits of your choice like blueberries, strawberries, blackberries, peaches or nectarines.

Alternate layers and enjoy a tasty and healthy start to the morning.

Chef’s Notes: I like to toast up to 2 cups of oats and flavor 2 cups of ricotta at a time. Using an assortment of fruits, I can enjoy four nutritious and delicious meals to start my mornings right.

Mediterranean Deviled Eggs With Pita Points

Ingredients

2 eggs

1 tsp hummus

Dash cumin

1/2 low-fat, whole-wheat pita, cut into points

1/2 cup berries

Directions

Hard boil eggs. Peel and slice in half. Mash yolks with hummus and a dash of cumin and refill eggs.

Serve with toasted pita points and half a cup of berries.

Chef’s Notes: These eggs will wake up your taste buds and your metabolism. You may be used to deviled eggs as an appetizer, but they make a healthy breakfast as well. If you are concerned about eating the yolks, just fill with hummus only.

Pita Danish Treat

Ingredients

1/2 whole-wheat wrap

2 tbsp low-fat whipped cream cheese

1/2 banana, sliced

2 tbsp 100% fruit spread

Directions

Spread low-fat whipped cream cheese onto wrap.

Top with banana slices. Melt 100% fruit spread and drizzle over the top.

Chef’s Notes: This will satisfy your sweet tooth and provide the nutrition needed to get your day underway. 

Mexican Omelette Muffin

Ingredients
1/2 cup mushrooms, sliced

1/4 cup red onions, diced

2 eggs

1 multigrain English muffin

1 tbsp salsa

Directions

Coat a non-stick frying pan with cooking spray. Cook mushrooms and onions slowly until softened.

Scramble eggs and add to pan. Cook until just set and remove from heat. Eggs will continue to cook.

Toast a multigrain English muffin. Top with the egg and veggies and salsa. 

Chef’s Notes: I like to add a few shakes of hot sauce to my salsa! How brave are you?

French Apple Pie Oatmeal

Ingredients

1/2 cup old-fashioned oats

1 cup skim milk

1/2 tsp vanilla

1/4 tsp cinnamon

1/4 tsp nutmeg

1/4 cup chunky unsweetened applesauce

1 tbsp raisins

Directions

Cook old-fashioned oats in skim milk. When done, add vanilla, cinnamon, and nutmeg. Add chunky unsweetened applesauce and raisins.

If you have made some of the toasted oats, sprinkle a tablespoon on top.

Chef’s Notes: Naturally sweet and delicious this is a nutritious way to greet the morning.

8 Quick and Healthy (and Sweet!) Breakfast Recipes

From: http://www.womenshealthmag.com/nutrition/quick-breakfast-ideas?cm_mmc=Dish_Newsletter-_-1497446-_-11132013-_-5MinuteBreakfastsThatAreActuallyHealthy_ReadMore

Peanut Butter-Strawberry Wrap

Raspberry Yogurt Parfait

Ricotta Swirl

Blueberry and Peanut Butter Pancakes

Pomegranate-Strawberry Smoothie

Loaded Toast

Cherry Bomb

Sweet Yogurt Parfait

Healthy Slow-Cooker Recipes

Some delicious inspiration from http://www.womenshealthmag.com/nutrition/slow-cooker-recipes just in time for chillier weather (for some of us ;-))!

Frittata with Kale, Roasted Red Pepper and Feta

Honey-Sesame Chicken Lettuce Wraps

Cuban-Style Black Bean Soup

Turkey  Osso Buco

Chicken Alfredo Lasagna

Garlic Chicken
Apple Crisp

25 Easy Ways To Fit In 10 Minutes Of Exercise

from: http://www.prevention.com/fitness/fitness-tips/fitness-25-fast-and-easy-ways-fit-10-minutes-exercise

Stolen Moments Add Up
Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after five months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.

Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed. Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.

Here are simple, practical ways to work exercise into your day even when you're short on time:

Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting
7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

At Work
11. Walk to work if you can. "I walked to work for months, 1 1/2 miles each way," says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.

12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.

13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.

14. On breaks, spend 5 to 10 minutes climbing stairs.

15. If you're pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.

16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.

When You're Watching TV
17. Put away your remote and change channels the old-fashioned way—by getting up and walking to the television set.

18. Dance as if you were 16 again. Put on a music program or MTV. Then dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself to think of movement as something that you have a right to do," she says.

19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try our Couch-Potato Workout.

20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.

While Traveling
21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn't, ask to rent one from the hotel.

22. If you're traveling by car, stop twice a day for short, brisk walks and some stretching.

23. During layovers at airports, avoid the mechanized "moving carpets" that transport travelers from concourse to concourse. "If you're in between flights, walk around the concourse as much as you can," suggests Cluff.

24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)

25. Do calf stretches while riding in elevators.

Southern French-Style Herb-Roasted Turkey

Here's a delicious (and sugar free) meal that's perfect for a Sunday dinner!

Southern French-Style Herb-Roasted Turkey

The combination of herbs, garlic, spices and lemon juice create a flavorful, moist turkey that is simple to prepare.

IngredientsNumber of Servings: 10 (1/4 lb turkey meat)

1/4 cup Extra-Virgin Olive Oil, divided
1 (10–12 lb) turkey
   Salt, to taste
   Freshly ground pepper, to taste
1 Tbsp Herbes de Provence
1 tsp Poultry Seasoning
1 Whole Head Garlic, top chopped off
2 Lemons, halved
1 Sprig Fresh Rosemary
1 Sprig Fresh Thyme
1 Sprig Fresh Sage

Preparation
1. Preheat oven to 425°F. Use 1 Tbsp olive oil to grease the bottom of a large roasting pan. Wash and dry the turkey thoroughly. Season with salt and pepper on the inside and out. Place turkey breast side up in the pan. Brush the turkey with the remaining olive oil. Sprinkle Herbes de Provence and poultry seasoning on turkey, and rub into skin with your hands. Place whole garlic head, 1 lemon half, rosemary, thyme, and sage inside the cavity. Squeeze lemon juice from remaining lemon half over the top of the turkey. Place turkey in the oven, add a cup of water to the bottom of the pan, and roast for 1 hour, uncovered. Baste turkey after the first hour of cooking. If turkey looks very brown, cover it with foil. Continue to bake for another 2–2 1/2 hours or until the internal temperature of the thickest part of the turkey breast meat reads 180°F on a meat thermometer. Remove from the oven, and place on a carving board. Let rest for 10 minutes before carving. Remove skin while carving.
2. Strain the liquid from the bottom of the pan into another saucepan. Juice the remaining 2 lemon halves, add to the saucepan, and stir. Bring to a boil over high heat, and cook for 10 minutes or until sauce has reduced. Taste, and adjust seasoning if necessary. Serve sauce in a gravy boat next to turkey.

Nutritional Information
Calories: 215
Total Carbohydrates: 3 g
   Dietary Fiber: 2 g
   Sugars: 0 g
Total Fat: 8.0 g
   Saturated Fat: 2.23 g
   Trans Fat: 0 g
Cholesterol: 80 mg
Sodium: 80 mg
Protein: 31 g

Top Rated Diets

If you're looking to make better nutritional choices and not sure where to start, take a look at how U.S. News and World Report ranked some of the most popular diets out around: http://health.usnews.com/best-diet/best-overall-diets

Here are the top 10!

#1 -DASH Diet
#2 - TLC Diet
#3 - Mayo Clinic Diet
#3 - Mediterranean Diet
#3 - Weight Watchers
#6 - Flexitarian Diet
#6 -Volumetrics
#8 - Jenny Craig
#9 - Biggest Loser Diet
#9 - Ornish Diet

How to Drink More Water Each Day

How to Drink More Water Each Day
September 13, 2013 RSS Feed Print

By MONICA NELSON

There are three top questions I always ask a new client when we meet. One is, "How is your water consumption?" The answer I hear from many: "I could drink more," or "I hate water," or "Does coffee count?" Hearing this every day is still a shock to me – which is why I want to talk about you and your relationship with water. I have high hopes that the second you're done reading this, you'll be on your feet pouring some water into your body. Let's get you motivated, inspired and excited to pound some good ol' quality H2O.

Sure, you've heard it before, and maybe you're rolling your eyes this very moment. Trust me, if there's one thing I know, it's that so many people aren't drinking enough water. I can't tell you how many of my new clients, friends and even family members don't drink enough water.

I wasn't always known by my current nickname, "Moni the Water Police." Although I was an athlete in college, I sure didn't drink water like an athlete. My staples were pizza, beer and the "what is water" kind of diet. (No one is perfect!) Once I learned how much better I felt and performed when I was well-hydrated and refueled properly, the rest was history. And, true story: I rarely got sick once I made this simple change.

[Read: Wondrous Ways That Water Can Improve Your Health.]

Look at it this way: Every system in your body depends on water. For example, water flushes out toxins and keeps your environment moist (think skin, muscles, organs and bones). Most importantly, water carries nutrients to your cells, helps you look and feel your best, and provides you with energy.

Experts all say something a little different about how much to drink. We'll get to that in a minute. It's important to realize that we're all different and have specific needs. Each of us will differ on the amount of water our bodies actually need. It can depend on many factors, such as our overall health, where we live and our activity level. For example, are you a professional cyclist or a non-athlete?

One thing I can promise you is that most people don't drink nearly enough water, even though they think they do – and because of that, theybecome dehydrated. Dehydration means that you don't have enough water in your body to carry out normal functions. Even mild dehydration can make you tired, drain your energy and make you feel achy. Don't wait until you feel thirsty in order to drink water; that means you're already dehydrated. Often, this may mean you eat (because you think you're hungry), when you're really just thirsty. Sound familiar?

Here are the facts:

• On average, 60 percent of your body weight is made up of water.

• Some of the benefits water provides include: increased energy levels, decreased appetite and improved metabolic function. Water also helps eliminate toxins and wastes, and alleviates fluid retention.

• The more hydrated you are, the more energy you'll have, the better your body will function and the better your skin will look. Hello, glow!

• Even better, replace soda with water and you could lose many pounds in just a year.

Tips on drinking more water:

• Initially, I recommend drinking at least half a gallon a day, but it's smart to try for more. It's hard at first, but you'll find that it gets easier the more you drink up. To get going, here's my favorite formula: Take your body weight, divide it in half and drink that number in ounces. For example, if you weight 150 pounds, half your weight is 75. So, you should aim to get 75 ounces of water a day. This is my best advice. Why? Because we're not all the same size, shape and weight. It wouldn't make sense for a 220-pound man and 130-pound woman to both drink 60 ounces of water a day. You could also follow the "8 by 8" rule (drinking at least eight 8-ounce cups a day), but there's a good chance it won't meet your individual requirement.

• Remember, many foods already have a water content, which contributes to your daily quota. However, I recommend focusing on drinking your fluids. This is more reliable, easier, calorie-free and inexpensive.

• Make it a goal to drink a glass of water first thing in the morning. Also, try to drink a glass of water before and during every meal. This will help prevent overeating and will jump start your metabolism. When you want to inhale that bag of crispy, salty potato chips, pound water instead. You'll likely realize you were simply thirsty. I busted you again!

• Infuse your water with flavor – it doesn't have to be boring. Think lemon, cucumber, fruit, fresh herbs and other flavors to have great tasting water on hand.

• Add bubbles! Adding a sparkling water with zero calories kicks the water experience up a notch and makes it more fun.

• Keep water bottles in your car, at your desk, in your gym bag and all over your house. Schedule H20 time into your daily calendar – with all the apps out there today there are no excuses, right?

• For the kids: Buy tiny water bottles (4 or 6 ounces) so you don't waste the full bottles. Set up a reward system when they drink one. Same as with adults: Let them have fun picking out a fruit to flavor the water with or add in some bubbles (carbonation).

• Sorry to get personal, but last but not least, what color is your urine? If it's colorless or very light, that's a great indication that you're hydrated. If it's dark in color (close to an amber shade), you know you need more water.

For you active folks: 

When you're exercising, make sure you understand the following:

• Two hours prior to exercise, drink 17 to 20 ounces.

• Every 10 to 20 minutes during exercise, drink 7 to 10 ounces.

• Following exercise (whether you're thirsty or not), drink 16 to 24 ounces for every pound of body weight loss.

A note to women who are expecting or breastfeeding: You need additional fluids to stay hydrated. The Institute of Medicine recommends pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breastfeed consume 3.1 liters (about 13 cups) of fluids a day.

Are you thirsty yet? I hope these easy tips help and that you learned something new. My best advice is to learn from your good days. If you have a healthy day that feels easy, make notes about exactly what you did and why it worked.

I would love to hear from you. Are you getting enough water? Is this something you struggle with? What tips have worked best for you?

Hungry for more? Write to eatandrun@usnews.com with your questions, concerns and feedback.

Monica Nelson, or "Moni" to her friends and clients, is a personal trainer, healthy foods chef, accomplished athlete, model and well-respected health and fitness expert. She works with celebrities and has been featured in publications such as SHAPE and Fitness. She's been a competitive snowboarder and is a true fitness fanatic. Moni's motto in life is "EAT WELL.STAY FIT. FEEL GREAT." Another one of her greatest passions and talents is cooking and baking. She runs a healthy recipe blog where she has created more than 350 healthy and decadent meals to enjoy. You can connect with Moni on Facebook and follow @monimealfitness on Twitter and Instagram. Grab a recipe or two atwww.monimeals.com then head over for a workout and get her latest tips at www.monicanelsonfitness.com. Moni lives in Los Angeles with her wonderful husband Mark, who is also a trainer, and their incredible English bulldog Eddie.

How What We Eat Affects Everything

An interesting article: http://m.theatlantic.com/health/archive/2013/10/what-we-eat-affects-everything/279922/

More about the featured author's book at Amazon: http://www.amazon.com/gutbliss-10-day-toxins-digestive-baggage/dp/1583335226

10 Fun Fall Workouts

Well maybe "fun" is in the eye of the beholder, especially in the case of #6, nevertheless, Read on!

Full article at: http://www.foxnews.com/health/2010/10/07/fall-workouts/

10. Rowing or Dragon Boating

9. Cross-Country Running

8. Rugby

7. Hiking


6. Raking

5. Ultimate Frisbee

4. Basketball

3. Chopping Wood

2. Mountain Biking
 

1. Flag Football