April 7, 2009

"I struggle with my commitment to exercise. Bob's advice is to exercise at the time of day that best guarantees you will actually do it. Studies show that those who exercise in the morning stick with it because they don't have the excuses that will crop up throughout the day. I find if I get it done early in the morning before work, I don't have to think about working out all day or procrastinate. I also exercise in my home so that I'm not dependent on the local gyms and their hours of operation. It works well for me—I've lost 38 pounds over six months!"

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There are no ifs, ands or buts about it—fruits and vegetables are nutritional powerhouses. They're not only naturally low in fat, cholesterol, sodium and calories, they're also packed with tons of good-for-you stuff, including fiber, vitamins, minerals and antioxidants. The produce aisle has just what you need to help you lose weight and to reduce your risk for cancer, heart disease, diabetes and many other health problems. And with spring upon us, there's no better time to load up on fruits and veggies.

Use the following tips to help you get the most of your produce purchases.

	Before you pick a watermelon, slap its side. Hear a hollow thump? It's ripe and ready to go.
	When shopping for a grapefruit, it's not necessary to avoid fruits with green on the skin, as the color does not indicate ripeness.
	Small bright green Brussels sprouts with compact heads are your best bet; the smaller the sprout, the better the taste.
	For raspberries, blueberries, and blackberries, avoid containers with juice stains; they may be a sign of crushed, moldy, or overripe berries.
	Skip scallions that are a translucent green. The lack of opaqueness means they have been sitting in ice for too long.
	Always store tomatoes at room temperature. Putting them in the fridge can make them mealy and flavorless. Ditto for bananas.
	Potatoes need to be stored in a cool, dark place, but don't refrigerate or they will develop a hard core and an undesirable taste.
	To make your herbs last, snip off the ends and submerge them in a glass of water. Cover with a plastic bag and store in the refrigerator.
	Mangoes, plums, peaches, pears and apricots ripen faster at room temperature in a paper bag.
	Keep your bell peppers dry. They rot faster when exposed to moisture.

Produce Pointers, and other weight-loss and fitness tips from Bob Greene, Oprah's trainer.

	For more great diet advice, join Bob Greene's TheBestLife.com. You'll get access to nutrition and fitness articles, meal plans and delicious recipes.

Find your goal below to figure out how much workout time you should be logging.

To Protect Your Health and Prevent Disease The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity exercise each week. Moderate intensity basically means you're exercising at a pace where you're still able to talk, and though you're tired, you can complete the workout.

To Prevent Weight Gain Aim for 150 to 250 minutes per week. You can spread this out over four, five or six days, depending on your preferences and your schedule. (You can work out every day, although it can be beneficial to plan off days to let your body recover.)

To Peel off Pounds At least 250 minutes per week provides the most significant weight loss, according to studies. Spread that out over five days at 50 minutes a session; or you can plan six workout sessions, each about 42 minutes long.

To Prevent Regain Work out more than 250 minutes per week to keep the weight off. Try new activities each week or so, or enlist the help a workout partner to stay motivated.