Photo: lepiaf.geo/Flickr

Valerie Bertinelli and Marie Osmond shouldn't battle over which of their diets -- Weight Watchers or Jenny Craig -- is better, because it doesn't really matter what diet you do, according to RealAge. Make it high-carb, low-carb, Mediterranean or something altogether different and you'll likely see results -- as long as it's heart healthy, it cuts back on calories, and you stick with it.

In a study of four weight loss plans and the people who tried them, the amount of weight folks lost didn't differ much, even though their diets did. Why? Because the diets, although varied in amounts of carbs, fat and protein, were low in saturated fat and cholesterol and high in fiber. Plus, dieters reduced their calorie intake, and they also exercised for at least 90 minutes per week. Not only did they all lose weight -- they also experienced better cholesterol, blood pressure and triglyceride levels. Incidences of metabolic syndrome dropped too.

We say it all the time here: Losing weight is a function of eating less, burning more and getting your nutrients through whole foods. So don't fret so much about the "perfect" diet. Just find a healthy plan that suits you, commit to it and move your body most days of the week. We're confident it's a plan that works.

Source

If you're like the average American, you get only three servings of fruits and veggies per day. But you need nine. That might seem like a lot, but it's really not, say the food editors at Eating Well, because servings aren't as big as you think.

Salads are an easy way to get your goods -- just throw together two cups of spinach, a half-cup of bell peppers and a half-cup of green beans. Add some healthy dressing, and you'll satisfy half of your daily recommended servings. The video above shows the whole story.

Source

Keeping the ketchup and mayo in the cupboard (or better yet, in the grocery store) can save you lots of calories. You probably know that. What you might not know is that ditching the condiments can help you eat less.

One small study found that fries with ketchup and brownies with a topping caused eaters to consume 25 to 40 percent more of these fattening foods -- not because the extras made the food taste better, but because they increased the time it took for the palate to get tired of the taste of the food.

Going condiment-free isn't the only strategy for cutting down on your consumption. You can minimize the variety in meals -- aim for a few fresh flavors and maybe even eat the same lunch every day, says Dr. Mehmet Oz. Also, before a meal, eat small amounts of healthy, unsaturated fat (olive oil, nuts, avocado, fish) to slow the rate at which your stomach empties -- this will cause you to feel fuller faster.

Source

Sure, age has everything to do with the year you were born, but it also has nothing to do with it. Confused yet? Here's the thing -- your driver's license may say one thing, but how you treat your body is an entirely different story. You can be a 20-year-old with the body of a 40-year-old or a 40-year-old with the body of a 20-year-old (I like that option much better. You too?) It's called your real age, and if you don't know yours, you should, and that's no joke.

Your habits make a big difference in how well you age. Things like smoking, not exercising, drinking, eating poorly and dealing with stress can wear down your body in a hurry -- and speed up your real age rapidly. Conversely, healthy habits like working out, eating well and maintaining a good home/work balance can make the numbers drop -- and the difference will be noticeable in your appearance. Take the real age test to find out where you stand, and take steps to reduce your numbers.

The thing is, you can't change when you were born, but you can change your real age by adopting healthier habits. And the sooner the better, because your real age doesn't lie.

Source

Peanut butter isn't the only nut butter packed with omega-3 fatty acids, magnesium, zinc, iron and more. "RealAge" recommends these five other grown-up spoonfuls of spreadable joy, and the best brands to try.

Just beware, nut butters are high in calories and fat (though mostly healthier fats). Spoon just a tablespoon or two in your oatmeal, on your toast or on that crispy apple for a tasty afternoon snack:

• Almond butter -- perfect for dipping. Choose a jar with lots of brown flecks (almond skin) and you'll get more vitamin E. Try Whole Foods' house brand, 365 Everyday Smooth Almond Butter at $5.99.
  
• Cashew butter -- not as high in fat as other nut butters. Besides spreading it on a snack, you can stir in soups and sauces. Try Arrowhead Mills Creamy Cashew Butter at $5.99.
• Macadamia nut butter -- yikes, at 24 grams of fat per two tablespoons, I'd stick to just one tablespoon of mac butter heaven. Melt and brush on broiled fish or spread on a lightly salted rice cake. MaraNatha Creamy and Roasted Macadamia Nut Butter is $5.99.

Don't miss "RealAge's" full spread on Pecan Butter, Walnut Butter and reader-recommended Sunflower Butter, too.

Source

Agave nectar is a sweetener made from the desert plant Agave tequilana -- yes, the same one that produces those tequila shots "Biggest Loser" contestants binged on this week. Considering agave is four times sweeter than sugar and has a lower-glycemic index, does this mean it's healthy?

"RealAge" says this claim is more false than true. Agave is still a high-fructose syrup (75 percent fructose), and many health experts state too much high-fructose is simply not good for you, potentially increasing the risk of metabolic syndrome and diabetes.

When Dr. Oz raved about agave over at "The Oprah Winfrey Show," I ran out and bought a pricey little bottle. But I used it sparingly, only on oatmeal. So a big red light to piling on the agave: It's still a processed form of fructose and moderation is best. Check out this Dr. Oz webcast transcript on one of his favorite breakfasts -- steel-cut oatmeal with agave or raisins for sweetness, and a tablespoon of flaxseed oil instead of butter.

Source

We've got one trainer telling us to trash the treadmill and reach solely for the weights. And we've got RealAge saying that runners live longer than non-runners. I wasn't sold on the no-cardio concept before. Now, I'm really not sold on the weights-only mentality. But I'm a runner, which makes me a little biased. What do you think?

Hundreds of runners and non-runners were tracked for more than 20 years in one study, and it was determined that those who pound the pavement are much less likely to become disabled or die than non-runners. The difference in death rate was pretty significant -- 34 percent of non-runners died by age 70, but only 15 percent of runners did. Groups were similar in age, weight and overall health status so the thought is that running was the key to survival.

If you're a runner, I say keep on truckin'. If you're new to the sport but want to pick it up, RealAge offers some pointers for getting started. If you just can't see yourself racing to the finish line, don't forget about walking -- it has some real benefits too. And now, my friends, we want to know: Would you run if your life depended on it?

Source

We steam our veggies here at my house. I've always heard it's better than throwing them in a pot of boiling water on the stove. But what about raw veggies? Does steaming win or is raw better?

Steaming is still tops, says RealAge. New research indicates that the process might improve the cholesterol-lowering capabilities of certain produce, like beets, okra, carrots, eggplant, green beans, asparagus and cauliflower.

Keep in mind that raw or steamed, veggies are key for a healthy diet. Try to get five servings per day if you can. Once you master this feat, then you can shop for that steamer, which I assure you is one easy-to-use kitchen tool.

Source

Nuts and olive oil are clearly good diet choices. But ever wonder which one is better? RealAge names nuts as the healthier option.

In a year-long study, people who ate a Mediterranean diet and added an extra ounce of nuts (a small handful) had a lower rate of metabolic syndrome compared to those who ate the same diet but upped their olive oil intake by four to five ounces per day. The theory behind this finding is that olive oil is extracted from olives, but nuts are a whole food and have more fiber, protein and minerals. Olive oil is still important -- just like nuts do, it helps reduce abdominal fat more than low-fat diets do.

A healthy diet, exercise and regular physicals can help prevent metabolic syndrome, a cluster of conditions that occur together, increasing your risk of heart disease, stroke and diabetes. Conditions include obesity (mostly the "apple shape"), elevated blood pressure, elevated level of blood fat (triglycerides), a low level of good cholesterol (HDL) and resistance to insulin.

Source

Two tips for a more healthy diet: Plan ahead. And eat dinner at the table. It's that simple, according to RealAge.

Most people have no idea what to serve up for dinner until the very last minute. That's dangerous, the perfect opportunity for a spin through the drive-thru or a frozen meal thrown in the microwave. Planning ahead is key. Think about what you're going to eat and shop ahead of time. You'll be more likely to include fruits, veggies and other healthy fare in the mix if you do.

As for eating at the table, it's good for you too. It'll help you slow down, enjoy your food and cut a few calories too.

Source

If you're a speedy eater, RealAge says you might be headed for a speeding ticket from the food police, which might actually pale in comparison to what else you might get -- fat.

Plowing through your meals can easily lead to extra pounds. If you're already carrying a few, think about your meal speed. Is it fast? If so, you'll want to put on the brakes.

One recent study found two strong predictors of weight gain: One, how much people eat. Two, how fast people eat. Speedy eaters who ate until they were full were three times more likely to be overweight than people who ate at a more leisurely pace.

Need some tips for slowing down? Here they are, right here.

Source

It's not to soon to start thinking about that big feast you might tackle tomorrow or that walk you should take just after you stuff down your calories galore.

First things first. Before you head out the door on your power walk, eat some raisins -- they're the perfect pre-walk snack, with the power to help you keep up the pace and crank up your fat-burning reserves.

Check this out: Endurance athletes in one study who ate a few ounces of raisins before 45 minutes of cycling fared better than athletes who threw back a sports gel. Yep, raisin eaters have no problem keeping pace with gel takers, and they have higher blood levels of free fatty acids too.

Raisins rock. They're loaded with antioxidants, fiber, iron and potassium. Best of all, they're easy to sneak into most meals. RealAge suggests trying these sneaky strategies: Sprinkle raisins on hot cereal or on crusty whole-grain bread smeared with peanut butter, toss into your favorite lunch salad, infuse into Indian-inspired cuisine and put them on your pizza.

Source

Wish you didn't have such an appetite, especially during this calorie-filled holiday season? RealAge offers a trick for curbing that thing -- and it doesn't have anything to do with eating. This strategy has everything to do with exercise.

Seems that the right combination of physical activity has the power to make you eat less. All it takes is cardio and strength training -- not just one, but both.

Men in one small study engaged in aerobic exercise and weight training for 16 weeks and found they ate significantly less than guys who went with one or the other or didn't exercise at all. Experts think the combo approach has a positive effect on blood levels of fats, glucose, amino acids and satiety hormones. Basically, the well-rounded fitness plan produces hunger-controlling physiological changes. Believe it? Give it a try and see if it's true.

Source

Fitz always tells us we need to huff and puff during our workouts -- it's how we know we're working to full potential. In the course of all your huffing and puffing, though, make sure you're not struggling to breathe. If you are, you might want to up your fiber intake.

Fiber-filled foods like bran won't give you the lung capacity of Michael Phelps, says RealAge, but it will help you breathe easier.

Fiber gives the lungs a leg up. In one study, people who ate 27 grams of fiber had better lung capacity than those who got 10 grams. They were also 15 percent less likely to develop chronic obstructive pulmonary disease, an irreversible condition that makes breathing difficult. Maybe it's that fiber protects the lungs by reducing inflammation. Perhaps the antioxidants found in fiber help protect lung cells. Could be both. So take a deep breath, and get your fiber fix now.

Source

I love to run on chilly days, but not cold days. I just never know how to dress for the occasion. If I bundle up, I get too hot. If I don't wear enough, I never feel perfectly warm.

Dress in layers, says RealAge. Thin layers -- like these -- so you can easily add or peel them off without getting too hot or too cold. Good suggestion. Here are two other bright ideas for exercising in the nippy weather: Watch your step in slippery conditions and remember sunblock, sunglasses, and reflective gear.

Got any cold-weather fitness lessons you'd like to share?

Source