Fresh Mango

I love eating these peach-like grafted mangos.

Get Your Beauty Sleep!

by Denise Austin
If you have kids, you know all too well that if you disrupt their sleep routine, you'll pay for it the next day. But don't forget that a lack of sleep takes its toll on adults too. Not only is lack of sleep likely to make you irritable, sluggish, and less productive the next day, it can also have a negative impact on your health in the long term. If you don't spend enough time in the deep phase of sleep, your body doesn't get a chance to replenish cells and restore energy. Some research has even connected a lack of sleep to weight gain.

So to feel and look your best, it's crucial to make time for sleep. Get into the healthy habit of waking up and going to bed at the same time every day — that's right, on weekends too! Maintaining a regular sleep schedule will help you reap all the benefits of a good night's sleep. If you get enough sleep each night, you'll not only feel well-rested, you'll look fresh-faced and feel ready to conquer the day. Remember, bedtime isn't just for kids!

Training materials by Denise Austin

Teach Kids to Eat Healthy!

by Denise Austin

Instead of passing on bad eating habits, aim to teach your kids how to eat right with this advice from the National Institute of Diabetes and Digestive and Kidney Diseases:

• Eat breakfast every day. Don't let your child learn the habit of skipping meals, which leads to overeating later in the day.
• Reduce the amount of fast food you eat as a family. When you do eat fast food, stick to the healthier options available.
• Don't promise dessert if a child eats their vegetables. Using one food as a reward for eating another sends the message that some foods are more valuable than others, causing kids to favor the "valuable" foods.
• Instead of loading up their plate, start with small servings and encourage your kids to ask for more if they are still hungry. This helps them recognize their natural hunger cues.
• Allow your child to choose how much he or she eats from the healthy, balanced options you provide at mealtime. Don't focus on getting children to "clean their plate."

Training materials by Denise Austin

Sticking to Success!

by Denise Austin

Which diet works best? According to a study published in the Journal of the American Medical Association, the answer is "The one you stick with!"

Experts followed dieters on various plans — low-carb, low-fat, and low-calorie — for a year, and found that each had a dropout rate of about 50 percent. But those who stayed the course of the diet all lost weight — ranging from 4 to 7 pounds on average. When the plans were evaluated to see which one provided the greatest health benefits, the balanced low-calorie plan won out! This plan — like mine! — contains plenty of fresh vegetables and fruits, whole grains, and lean meats.

In short, the experts say that successful dieting isn't as much about eating a magic combination of foods, but more about staying the course. And remember that eating well is not just about weight loss, it's also about improving your health! So keep going! Your persistence will pay off in pounds lost and health benefits gained!

Nuts About Your Eyes

Regardless of their shape, size, or type, fatty foods may be bad for your eyes. With this exception: nuts!

Yep, eating nuts at least once a week may help protect your peepers from vision-stealing conditions like macular degeneration.

Read more Nuts About Your Eyes at RealAge.com

Fitness Over 50

by Denise Austin
I'm not hiding the fact that I've already turned the big five-o — in fact, I want to tell the world just to prove that you can keep fit and healthy at any age! However, there are realities about exercising at this age that everyone has to face. If you're over the age of 50, your risk of an exercise-related injury is increased, especially when it comes to muscle strains in the neck, back, shoulder, knee, and ankle. These are the areas most susceptible to injury, say health experts from Barnes-Jewish St. Peter's Hospital.

But that doesn't mean you should stop exercising! In fact, consistently working these muscles correctly will help them stay strong. Just be sure to:

• Warm up. Spend at least 10 minutes preparing your muscles for a workout.
• Switch it up. Alternate your activities instead of doing the same workout over and over. You'll exercise all of your muscles rather than overworking the same ones.
• Start strength training. To first build your muscle strength, start with machines instead of free weights. Don't be afraid to ask for a demonstration before using new equipment.
• Cool down. Be sure to slowly lower your heart rate with a cool-down and stretching session after each workout.
• Get your doctor's orders. Check with your doctor before starting a fitness program to be sure you're choosing the right intensity and activity for your fitness level.

Training materials by Denise Austin

Shape Up That Walking Workout!

by Denise Austin

Sick of padding along on a treadmill? You're not alone! Boredom often jeopardizes our get-fit plans! So shake things up with advice from Fit Forever! members and make your walking workout less of a bore:

• Change locations. Instead of walking on a treadmill, try a trail or track near your home. If it's too cold, why not walk a few laps around the mall or shopping center?
• Turn on the tube. Those 30 minutes pass a lot faster if you've got something else to watch besides the timer on the treadmill. Tune in to your favorite program while you walk and you'll be done before you know it.
• Mix it up. Start with 5 minutes of stretching, then climb up and down stairs for five more, jump on the treadmill for 10, jump rope for another five, walk for ten, then cool down with five more minutes of stretching. The change will do you good!
• Sweat to some tunes. Think about what type of music makes your heart race, then pop it in and get walking! You'll get so into the tunes that your workout will fly by!

Training materials by Denise Austin