Lose Weight Fast: Post-Holiday Diet Plan

An extra serving of sweet potatoes, a sliver of pecan pie, a Campari cocktail or two. By itself, each of these festive splurges seems so innocent. But like holiday presents, dietary indulgences come at a cost. Most of us never lose the 1 to 2 pounds we gain between Thanksgiving and New Year's Eve--and over the years, they add up. The damage is even worse when December's hearty eating patterns take hold and last well into spring, as they often do.

That is why we developed this 3-day quick weight loss plan--to get you out of party excess mode and put you on a healthy eating track for the new year. It's simple, fast, and effective. Stick with it and you will have those extra pounds gone before you take down a single decoration.

Goal #1: Break the Sugar Cycle

The Splurge: Those dreams of sugarplums dancing in your head may be more like a nightmare brought on by too many sweet treats. While experts used to dismiss the notion of sugar addiction, a growing body of research suggests that the sweet stuff can hijack the same brain circuitry that's affected by drugs and alcohol, leading to a vicious cycle of cravings and binges. And holiday desserts with high levels of both sugar and fat provide a double whammy. The sugar hooks you, while the fat piles on the pounds.

The Solution: Eliminate desserts that are rich in sugar and fat for at least 3 days--7 to 10 would be even better. This will help quell cravings while you start to reestablish a taste for naturally sweet foods, such as fruit and starchy vegetables.

Goal #2: Resize Your Stomach

The Splurge: As the "it's a holiday, I'll diet tomorrow" mentality sets in, one of your natural appetite control systems--the stomach's network of stretch receptors--starts losing its effectiveness. Normally, when your stomach is full, these receptors send messages to the brain that say "I'm satisfied." But prolonged periods of overeating make the receptors less sensitive. This helps explain why that feeling of "I'm so full, I'll never eat again" is followed the next day by the sense that you're even hungrier than usual.

The Solution: If you keep eating the same high-calorie foods but merely reduce the quantity, your stretch receptors will signal your brain that you're starving and need emergency rations--now. But you can short-circuit this by eating healthy-size servings of low-calorie, high-fiber foods such as fruits, vegetables, and whole grains. Their bulk will keep the receptors happy while avoiding excess calories.

Goal #3: Cut Down on Cocktails

The Splurge: So you had a few too many spiked eggnogs. The problem isn't just the sugar and fat. The alcohol itself packs in 7 calories per gram (compared with 4 for protein and carbs and 9 for fat). And the stomach and brain don't register liquid calories in the same way as solids, so it's easy to go right on eating and drinking--without compensating for the added calories.

The Solution: Satisfying, low-calorie beverages can boost metabolism and even temper your hunger. Tea (lose the cream and sugar) has zero calories and lifts metabolic rate. Or prepare a pitcher of flavored water. Add sliced oranges, lemons, and limes to a pitcher--or toss in berries or sprigs of mint or lemongrass. They're refreshing and give you healing antioxidants.

Source: Yahoo

7 Quick Fixes for Healthier Holidays

The holidays are upon us, which makes us think about minutes in a whole different way! Everything at this time of the year is done at a faster pace and in a bigger fashion. We tend to eat more, drink more, fit more parties and activities in, spend more money, sleep less and forget about weight loss. It's not unusual for most of us to feel time crunched wishing for just a few more minutes (or hours) each day to get things done. And then, as fast as we create the holidays, they disappear!

Oftentimes, we let the holidays leave us exasperated, exhausted and a few pounds heavier. Now, I know that weight loss over the holidays isn't usually in the cards, but certainly we can come out with an even score. Instead of feeling like you are starting over from rock bottom on Jan. 1, let's just not fall behind!


This year, I want you to make a choice. Don't eat and drink your way through the parties and don't ditch your exercise routine completely for shopping and baking. Just be creative with how you use your minutes. Here are a few tips to help you use your holiday minutes wisely. If you don't believe that a few minutes can make a weight loss difference, remember that in less that one minute you can consume 100 calories at a holiday party. And, keep in mind that in 10 minutes, you can work those 100 calories off! So if you manage your minutes wisely, you'll be able to start the new year feeling good.

Shop Online
Don't get me wrong, I'm a retail-lover, just not at the holidays. Nothing gets my stress levels flowing faster than long lines and crowds at the stores. Spending time waiting in stores not only leaves you frustrated and in a bad mood but also takes away time to do things like exercise and stock your house with healthy food. If you get started now on the computer, free gift wrapping and shipping are available from many online retailers. It'll come as no surprise to you that I send my family fresh fruit baskets for Christmas (they would expect nothing less from me)!

Stop, Drop and Roll
Instead of burning the candle into the wee hours every night, just STOP what you're doing; DROP into bed; and ROLL over! Nothing horrible will happen if you let some decorating wait until tomorrow. Instead, your body will thank you. Studies have shown that a lack of sleep can cause weight gain, and I believe that if you aren't getting enough sleep you're more likely to make poor choices when it comes to weight loss and fitness.


Get Moving!
Try finding exercise minutes each day to get your heart pumping. Remember, I said minutes, not hours. Ten minutes is better than nothing. In fact, 10 minutes can burn off a few hors d'oeuvres, a glass of wine or it can just simply be a healthy release of stress. Especially at this time of the year when you're ingesting more calories, a brisk walk on the treadmill or elliptical can keep your jeans from feeling tight. Remember, it's all about calories in vs. calories out. And I find that 10 minutes in the morning is often the best time for weight loss during the holidays since our days get busy with extra to-do's and social events throughout the day.

Don't Forget Strength Training
Maintain your muscle mass by doing a few minutes of strength training each day. Try a few tricep dips while watching a holiday TV special with your kids, do some walking lunges as you talk on the phone to your relatives, pump out a few pushups before you get in the shower. Better yet, try a few multi-joint movements to save time. Do lunges with overhead shoulder presses. Do squats with bicep curls. Throw in a few core body crunches.


Stick With the Five-a-Day Plan
Make sure to get your fruits and vegetables. In a bid to cut calories and save time, we often forgo the foods that would nourish us during the holidays. The excess sugar we often consume at the holidays gives us a high and then energy lows. So fill up on healthy food -- eat five fruits and vegetables a day before you allow yourself to snack on holiday treats. Those few extra minutes you take to plan some healthy snacks and meals will save you many minutes of burning off extra calories later!

Control the Risk for Temptation
Avoid constantly putting yourself in situations that tempt you. For example, walking through the break room at work 10 times a day when you know it's filled with holiday treats and candies isn't to your advantage. Spend a few minutes in the morning packing a healthy snack (like almonds, a piece of fruit or a yogurt) so you'll have a healthy, weight loss alternative. And don't place treats on your kitchen counter to stare you in the face or take four desserts off the buffet vowing to take only one bite of each.

Be Careful of Liquid Calories
Holidays are notorious for tempting us with drinks we wouldn't normally consume. Alcohol offers no nutrients -- just empty calories and we often forget to count them. Eggnog coffee drinks with whipped cream, hot toddies, spiced rum; these drinks can have as many calories as a personal pan pizza! Limit your consumption and instead order sparkling water with a splash of cranberry juice. It'll look festive and save calories.

So give yourself the gift of staying on the weight loss track this holiday season by spending some extra minutes to plan and stay healthy. Believe me, come January you'll agree that it was the best gift you received!

Dreaming 'eases painful memories'

Scientists have used scans to shed more light on how the brain deals with the memory of unpleasant or traumatic events during sleep.

The University of California, Berkeley team showed emotional images to volunteers, then scanned them several hours later as they saw them again.

Those allowed to sleep in between showed less activity in the areas of the brain linked to emotion.

Instead, the part of the brain linked to rational thought was more active.

The study, published in the journal Current Biology, said it showed the links between dreams and memory.

Most people have to deal with traumatic events at some point in their lives, and, for some, these can produce post-traumatic stress disorder (PTSD), leaving them emotionally disturbed long after the event itself.

Mapping blood flow

There is significant evidence that the 20% of sleep in which we dream, also called REM sleep, plays a role in the processing of recent memories, and researchers believe that better understanding of this could eventually help PTSD patients.

The researchers recruited 35 volunteers, splitting them into two groups.

Continue reading the main story

“Start Quote

In cases of more severe trauma, it may be just too difficult for the patient to process it during sleep, especially if the event has had a significant impact on that person's day to day life”

Dr Roderick OrnerConsultant clinical psychologist

After showing them 150 images designed to provoke an emotional reaction, half were allowed a good night's sleep.

While inside an MRI scanner to map blood flow in the brain - a good way to work out which regions are most active - the volunteers were shown the images a second time.

Those who had slept properly had less activity in the amygdala, a part of the brain associated with heightened emotions, and more activity in the prefrontal cortex, a brain region linked to more rational thinking.

The non-sleepers reported a far more emotional response to seeing the pictures again.

The scientists believe that chemical changes in the brain during REM sleep may help explain how the body makes this change.

Dr Matthew Walker, who led the study, said: "We know that during REM sleep there is a sharp decrease in norepinephrine, a brain chemical associated with stress.

"By reprocessing previous emotional experiences in this neurochemically safe environment of low norepinephrine during REM sleep, we wake up the next day, and those experiences have been softened in their emotional strength.

"We feel better about them, we feel we can cope."

Consultant clinical psychologist Dr Roderick Orner said that although sleep was believed by many to play a crucial role in the processing of traumatic memories, there were likely to be many other factors at work in PTSD patients.

He said: "In cases of more severe trauma, it may be just too difficult for the patient to process it during sleep, especially if the event has had a significant impact on that person's day to day life."

Source: BBC

Wi-fi '30% slower

Home wi-fi '30% slower' than fixed broadband

People relying on home wi-fi are getting significantly slower speeds than from their fixed broadband connection, research suggests.

The study ran one million tests over 14,000 wi-fi connections in the UK, US, Spain and Italy. 

On average, the results showed a 30% drop-off compared to the speed coming into the home.

However, the research also suggests that users tolerate slower speeds in exchange for the freedom wi-fi offers.

"People are voting with their feet and trading speed for the benefits of mobility," said Iain Wood, from network measurement firm Epitiro, which carried-out the study.

He said that researchers were "surprised" by the amount of drop-off in speed but that for the majority of consumers the slower connection would not be noticed.

"Most of us do e-mailing and web surfing and for these things there is precious little difference between the 50Mb/s services and an 8Mb/s service," he said.

This is because web surfing uses up relatively small amounts of data.

But for other services, such as downloading video or watching IPTV, the degradation of speed will become more noticeable.

Telephony services such as Skype could also be particularly affected, thinks Professor Andy Nix, a wireless expert at Bristol University.

"If you have a poor quality router and you are using wi-fi at some distance away from it, you could struggle to have a decent Skype conversation," he said.

But, he added, for those who invest in good quality wi-fi equipment and position it sensibly, the effects of the speed degradation would hardly be noticed.

Baby monitors

The study raises interesting questions for an industry obsessed with speed.

"There seems to be a disconnect between the ISPs striving to deliver faster speeds and consumers who are happy to accept slower wi-fi speeds," said Mr Wood.

For those unhappy with their home wi-fi, there are some simple measures that can be taken to improve their connections.

"Firstly people can change channels on their wi-fi router to reduce interference. If they live in flats or urban locations there are likely to be other routers operating on the same channel," said Mr Wood.

Other devices in the home, such as baby monitors, TV remotes and cordless phones can also cause interference.

And for those wanting to download video, the speed issue is resolved simply by plugging the laptop or other wireless device into the router, said Mr Wood.

The last revolutionary standing

March 9, 2011
Posted by Sidharth Monga 12 hours, 12 minutes ago in

The last revolutionary standing

“We knew we were all going to die,” he says, casually.

I have heard this line many times in films, read it in books, but to hear it face to face, from a man who knew he was going to die, is something else. This is not a line we, born in free countries, quite appreciate when it is played out in the movies. To feel the real meaning of the words, make a trip to Momin Road in Chittagong, and find Binod Bihari Chowdhury, who lives in one of the bylanes in a small non-descript house. He had a bullet pierce his neck, but he has survived to tell the not-often-told tale of theChittagong Armoury Raid in 1930.

Binod is 101 now, the last revolutionary alive among that group, mainly comprising students, who fought a battle that they knew would eventually claim their lives. He is as frail as can be imagined. Recently he has been to Kolkata for treatment. He struggles with high blood pressure, but still watches cricket, much to the chagrin of those who look after him. He struggles to talk, but likes to tell stories. Dadu we call him. Like adadu, a grandfather, he has us sit around him and tells us of the people who fought for independence. He doesn’t blink at all when he is talking. There are four of us there, and he looks into the eye of each, one by one, alternating, as he admits his memory plays tricks at times.

Once upon a time Binod was a student too. A student who, when moving to an English-medium school from the Bangla school, had to be demoted two standards to fit into the English school. “I didn’t understand all that then, I did what my father asked me to,” he says. From the age of 16, Binod’s life has been one full of revolution, the fight against injustice, prison, hibernation, having a prize on his head – 500 rupees – but the most inspirational part of it has been the Armoury Raid, led by the legendary Masterda Surjya Sen.

The first thing he talks about when he realises we are from India is about the recent Bollywood film on the Chittagong Uprising, Khelein Hum Jee Jaan Se. “Why do they keep calling him Surjyo da, Surjyo da in the film? Don’t they know nobody ever called him Surjyo da? He was always Master da.” Just confirms how callous popular culture can be. How do you make a whole feature film on the revolution without consulting the only revolutionary alive?

At the age of 16, Binod joined Jugantor, the revolutionary organisation. A measure of how committed they were to the cause was how nobody got to know what he was up to. Not his father, not his mother, not his brother, not his sister, not the best of his friends. Such organisations had to be secret in those days, else they wouldn’t survive. “One day I was chatting with Master da,” Binod says. “And one of the revolutionaries saw us, and asked Master da, ‘Why do you let him sit next to you? I have asked him to join us many times, but he keeps abusing you.’ That’s when Master da laughed and told him, ‘He has been a member even before you.’ That’s how well we guarded our organisation. I still have secrets I have never told anybody, ever.”

After meticulous planning, they put up their fight against imperialism, after which, albeit for a short duration, Indian Republican Army, Chittagong Branch, as they called themselves, tasted freedom. They took Auxiliary Forces armoury, and cut telephone and telegraph wires. Master da took a military salute, and the National Flag was hoisted.

“We knew if we claim their armouries in Chattagram [Chittagong], the Britishers wouldn’t be able to do much. But we also knew we would be able to rule for only two-three-four days. We would soon be outnumbered… We knew we were all going to die.”

We spent more than an hour with Binod, during which he told us about his and his friends’ ordeals when the stronger British forces finally caught up, about his time in prison, about how the independence they fought for didn’t turn out to be the independence they wanted, his role in the planning for the Liberation War of 1971. For about 10 minutes after we came out, nobody spoke a word. Films and books can never do that to you.

physical activity guidelines

New physical activity guidelines reflect `more is better' approach to fitness

By Lauren La Rose, The Canadian Press | The Canadian Press – Mon, 24 Jan 3:47 PM EST

TORONTO - Canada's physical activity guidelines are getting a makeover, reflecting a "more is better" approach that emphasizes the need for both vigorous and strengthening activities in the lives of youngsters, adults and seniors.

The revised guidelines released Monday by the Canadian Society for Exercise Physiology recommend children and youth aged five to 17 get at least 60 minutes of moderate- to vigorous-intensity physical activity daily. This should include both vigorous-intensity activities and muscle- and bone-strengthening activities at least three days a week.

Adults aged 18 to 64 and older adults 65 and up are recommended to get at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.

The guidelines state it's also beneficial for both younger and older adults to add muscle- and bone-strengthening activities using major muscle groups at least two days a week. Older adults with poor mobility are advised to do physical activities to enhance balance and prevent falls.

Moderate-physical activities include brisk walking, skating and bike riding. Playing hockey, basketball, soccer, running and swimming are examples of vigorous activities.

Hopscotch, skipping, jumping rope, climbing, tug of war, push-ups, sit-ups and weight training are among examples of muscle- and bone-strengthening activities.

Being active isn't tied solely to sporting activities. General gardening and ballroom dancing are among the examples of moderate-intensity activities for adults. Other suggestions to help adults get moving include raking the lawn or walking to work. For older adults, taking the dog out for a walk or a weekend nature hike are among the possible activities.

Previous guidelines recommended children and youth work toward getting at least 90 minutes of physical activity a day. The daily target for adults was at least 60 minutes daily, while older adults were recommended to accumulate 30 to 60 minutes of moderate physical activity on most days.

Physical activity guidelines for adults were first released in 1998, followed by guidelines for older adults in 1999, and children and youth in 2002.

The new guidelines are based on four years of research analysis.Partner organizations including CSEP, ParticipAction, the Public Health Agency of Canada and Active Healthy Kids Canada are working to disseminate and implement the new guidelines.The society's website (www.csep.ca) will include information sheets for all groups outlining the guidelines, health benefits of achieving them, and ways individuals can meet the guidelines.

Draft guidelines were sent out last September and October for online consultation, with more than 1,000 national and international content experts, health professionals, governmental and non-governmental organizations, teachers and caregivers offering responses. The majority of respondents "completely agreed" with the proposed preamble and guidelines.

Mark Tremblay, CSEP's chair of the physical activity guidelines committee, said the process began with a think-tank in 2006 to determine if the existing recommendations were still accurate based on the best available evidence.

"There's enough evidence in the literature now to say ... to derive significant health benefits, you need moderate to vigorous physical activity daily," said Tremblay, who is also director of Healthy Active Living and Obesity Research at the Children’s Hospital of Eastern Ontario.

"We didn't have evidence for that in around 2000 when evidence was being assessed for the existing guidelines, so we're confident putting that line in the sand now."

"We're also confident in saying more is better, and that applies from across the board and that's a consistent theme that is certainly substantiated by the literature, the early literature and emerging literature."

In the past, physical activity guidelines have been used as educational materials and within school curricula as an additional information source, said Nota Klentrou, professor and chair of the department of physical education and kinesiology at Brock University.

But Klentrou, who is also CSEP treasurer but wasn't part of the group's activity guidelines committee, said activity recommendations really go beyond school curriculum and should be seen as a lifestyle guideline.

"The hope is to influence the life of Canadians in a positive way. It's not to enforce anything," she said from St. Catharines, Ont.

"You cannot make people go out and exercise. You can only believe in the effect and the value of it and give them some guidelines of what is the minimum standard to have a healthy lifestyle."

Kelly Murumets, president and CEO of ParticipAction, said she thinks the new guidelines will help make things clearer, and that there will be a higher probability of uptake this time around.

The release of the revamped guidelines coincides with the launch of ParticipAction's "Think Again" campaign, aimed at parents to help them understand their responsibility to protect the health of their children.

Murumets said a recent Statistics Canada report which revealed only 15 per cent of adults and seven per cent of children and youth were meeting basic physical activity targets was "unbelievably alarming."

She said there is an "inactivity crisis" and hopes that Canadians heed this wake-up call.

"Canadians need to understand physical activity isn't a nice-to-do — it is imperative," said Murumets.

"There are 25 chronic diseases directly linked to physical inactivity. We know kids today are experiencing symptoms or exhibiting symptoms of chronic diseases that they should never be experiencing at this young age, and it is ... in some cases, because of physical inactivity," she said.

"Our kids, in fact, might have a shorter life expectancy than we do, the first time that trend has ever been reversed," she added. "We must have parents hear this message. They must understand this is an urgent matter." 

Fight Food Prices

22 Ways To Fight Rising Food Prices

Lisa Smith, Investopedia, On Monday January 10, 2011, 3:24 pm EST

Food, clothing and shelter generally top the list of basic human needs. While shopping at a discount store instead of the mall generally takes care of the clothing issue, and living in a small apartment instead of a McMansion can address your housing situation, rising world food prices can lead to some significant challenges in the food department. Everything from rising transportation costs to the development of biofuels, such as biodiesel, push up the cost of food and put a pinch on consumers' wallets.

While the need to eat isn't something you can avoid, there are some steps you can take to keep the costs in check.

1. Eat at HomeDining out is an expensive proposition. Just about any nutritious meal that you buy in a formal restaurant can be made at home for a fraction of the price. Even good coffee is cheaper to make if you do it yourself. Fast food is excluded from the category, as high-calorie, low-quality food can be had a bargain price, but the impact on your long-term health overrides the benefit of short-term savings.

2. Shop With a PlanIf you stumble around the grocery store and fill your cart with everything that catches your eye, chances are you will spend a lot more money that you needed to spend. To minimize your cash outlay, prepare a shopping list before you leave home. Plan your meals for the week ahead, and make careful note of what you need to buy in order to prepare those meals. Once the list is made, purchase only the items on the list, and avoid impulse buys.

3. Put on BlindersGrocery stores are designed to make you go through a maze to get to the most basic items you need in the hope that you will make a few impulse buys along the way. If you keep to your planned list of needed foods, you won't be tempted when you get forced down the junk food aisle to get at the milk. Because most necessities and basic cooking items are found along the outside perimeter of the store, start there and work your way around the edge of the store, only stepping into the maze to grab any leftover items on your list.

4. Eat Before You ShopWhen you are hungry and you walk into a building full of food, there's a high likelihood that you are going to fill you cart with unnecessary and expensive purchases that appeal to your taste buds. To keep your costs down, eat first and shop on a full stomach.

5. Avoid Prepared FoodsOur fast-paced society encourages convenience, and the grocery store has capitalized on this trend. Ready-made meals are easy to buy, but come with a premium price tag. Instead of putting that rotisserie chicken and macaroni salad in you cart, buy the ingredients and prepare the meal yourself. The same concept applies to frozen entrées, baked goods and any other food that has been prepared in some way for added convenience.

6. Skip the Bottled WaterIf you don't like the water that comes out of the tap, buy a water filter. The per-gallon cost is significantly less than the cost of bottled water - and without all the plastic bottles to discard, it's a lot easier on the environment.

7. Shop Without the KidsHungry, tired, cranky kids increase the amount of time it takes to get your shopping done. Every extra minute that you spend in the grocery store increases the likelihood of extra items finding their way into your cart, including toys and snacks designed to keep the kids quiet while you try to focus on finding a few bargains.

8. Buy in BulkBulk buying can save you a significant amount of money. Pay attention to the prices and pick up the family-size package if the per-unit cost is lower and you have a place to store it. Shopping at big-box retailers like Sam's Club and Costco can also save on your bill if you shop there frequently enough to cover the cost of membership, but pay careful attention to your spending habits. The big boxes are often no bargain at all when compared to sales prices and coupon savings at other stores. In addition, they may encourage you to buy more than you need, driving up your grocery bill.

9. Use Store Reward CardsIf the store that you visit most frequently has a reward card, be sure to sign up. In some cases, stores raise their prices when they offer reward cards, and without the card your bill will certainly be higher. If the reward card offers other benefits, such as a ham for the holidays or a discount on gasoline, be sure to maximize your benefits by paying attention to the cutoff dates and cashing in your points before they expire.

10. Use CouponsCoupons provide an easy way to save money. Clip them and cash them in, paying particular attention to stores that double the value of manufacturers' coupons. A number of websites also offer coupons exclusively, and they are a great place to search for discounts on the items you have on your list. If you frequent a website of your favorite brands, they will often offer discounts to their faithful public. A few minutes of surfing online can make a difference at the till.

11. Buy LocallyLocally grown or produced food is often available at a cheaper price because you don't pay for long transportation costs. Farmer's markets, fairs, and the local aisle at your grocery store are all game for deals on tasty and fresh food.

12. Look DownStores often place the most expensive items at eye-level. To find less expensive items, look down. Also, looking around your brand-name food can find you a cheaper generic alternative. Generic label products are often nearly identical to name-brand goods (in fact, they're often produced in the same factory), so don't pay for packaging when what you really want is the food inside.

13. Avoid the End Caps and Checkout TemptationsThose displays placed at the end of each aisle often feature premium brands. Rather than grabbing those high-priced batteries or that extra box of cereal, walk down the aisle. Chances are good that walking a few extra feet will reward you with a less expensive option.

Many grocery stores now offer checkout lines that don't feature candy. Using these lanes not only helps you avoid the temptation to spend your money on sweets, but it also encourages a healthier lifestyle.

14. Compare Prices and StoresSome consumers have trouble calculating the cost per unit in their heads, but it's something that gets a lot easier with practice. You can even carry a calculator. Looking at the brands and comparing prices is an easy way to shave a few cents off most purchases.

The store that features the lowest average prices in your area is often the best place for routine shopping, but the higher-priced competitor may run sales on specific items that undercut the cost at your most frequented venue. Watch for these sales and take advantage of them when possible.

15. Shop for SalesAs mentioned above, sales can be a great incentive to switch stores — but only if you need the items on sale. Pay attention to sales on necessity items and stock up on non-perishables and freezer goods. Keep an eye on the prices so that you know when a sale price is merely a small savings or when it is a significant discount to the normal price.

16. Watch "Best Before" or "Sell By" DatesAs the "sell by" or "best before" date approaches, you are virtually guaranteed a discount. For example, grocery stores lower prices as meat ages. Ask the butcher when the meats get marked down. Most stores have a fairly regular schedule that you can learn and follow. When you get a good deal, stock your freezer so you can avoid buying when the price is high. And if you plan on freezing the food, "best before" dates shouldn't worry you; the product will stay fresh until you thaw and cook it.

17. Substitute Recipe ItemsIf you have a higher-priced item that reoccurs in your favorite recipes, it may be time to shake up your taste buds. Often a lower-priced alternative can be found. For instance, if you consistently bake with olive oil and you see that the price has skyrocketed, a simple switch to applesauce (something that you might even be able to make if you have an apple tree) is a great cheap and low-fat substitution for many recipes. To help decide on a cheaper substitution, see The Cooking Thesaurus.

18. Keep Your Kitchen StockedA well-stocked kitchen means that you won't run out of staple items and need to buy them on the spur or the moment. Knowing what you have in the cabinet means that you can wait to make your purchases until items are on sale.

19. Shop InfrequentlyReducing the number of trips that you make to the store each week or month reduces the odds of unnecessary purchases, and minimizes the amount of gasoline spent getting there.

20. Pay Attention To TimeWeekly sales often run from mid-week to mid-week. Hold off on your shopping until after you've had a chance to clip coupons from the Sunday paper and you'll not only enjoy the sales prices but you might also get a coupon. Shopping during the evening or early morning also helps you avoid the crowds and spend less time in the store.

21. Pay In CashWhen you put groceries on your credit card and don't pay off the card in full each month, you pay interest on the purchase. To avoid this extra cost, pay in cash when you shop and keep necessities off your credit cards.

22. Check Your BillElectronic scanners make the shopping experience faster and more convenient, but scanners aren't perfect. Be sure to take a look at the receipt to make sure your coupons and discounts were taken into account.

Shop SmartFood is one of those purchases that you just can't avoid, but careful shoppers can minimize the amount spent on this necessary purchase. All it takes is a little time, patience and effort.

weight-loss goals

10 easy habits to achieve your weight-loss goals

Every little bit can make a difference. Take on these

 wellness practices for a happier, healthier you.

By Laurie Jennings

Most of us start the New Year with the best of intentions. Eat well. Exercise more. Stress less. Sleep better. But to really change your life, you need to start with a checklist of simple, concrete ideas. Nothing too intense at first, because you'll notice one good habit leads to another. In other words, once you master the smaller stuff, it's easier to master the bigger stuff. For example, if you exercise regularly, your quality of sleep will naturally improve and your stress levels will go down. It's win-win.

If you're struggling to meet your health and wellness goals, here are some of the easiest switches I discovered this year that can help you live smarter without even noticing. Start today and get on the right track for long-term, sustainable weight loss - you'll be feeling better in no time!

1. Leave the pots on the stove 

To avoid overeating at dinner, borrow a trick from a study out of Cornell University. Researchers discovered that when people filled their plates before sitting down and left the serving dishes on the counter, they ate 20 percent fewer calories. Simply put, they were less likely to get up for seconds. Out of sight, out of mind is even true with food.

2. Drink a glass of water before each meal 
Not only does water help make your skin look great and your body work more efficiently, it's also proven to help you lose weight. In one study, people ate 90 fewer calories per meal when given two glasses of water beforehand. That's a savings of almost 300 calories a day, which translates into about half-a-pound a week.

3. Switch to whole-grain pasta, bread and rice 
Banish simple white breads and pastas from your diet once and for all. Instead, stock your pantry with complex carbs like brown pastas, bread and rice. They'll help you feel full longer, keep your blood sugar stable and curb cravings. And if you already eat brown rice, try quinoa or black rice. Quinoa is one of the only grains that's also a complete protein. And just one spoonful of black rice contains more disease-fighting antioxidants than a spoonful of blueberries (not to mention less sugar and more fibre).

4. Write down what you eat 
People who keep a food diary are twice as likely to lose weight than those who don't, reports a study in the American Journal of Preventative Medicine. Use online tools such as Sparkpeople.com to ensure greater success.

5. Take the stairs 
Climbing eight flights to get to and from your office isn't realistic. Two to three flights on the other hand? That's manageable. Make a promise to yourself that you'll skip the escalator or elevator at the mall, train station or doctor's office - or anytime you've only got a few floors to go.

6. Use a smaller plate 
Need an easy trick to control portions? Simply replace your large dinner plates, bowls and glasses with smaller versions. The visual cue of a full plate - even when it's a smaller one - will trigger your brain to think you've enjoyed a complete meal. 

7. Schedule your workouts 
If you keep planning to hit the gym but never make it, start scheduling your workouts as meetings in your calendar - and make attendance non-negotiable, even if you only commit to going for 10 minutes. The important thing is getting in the habit of doing it. For extra motivation, get a friend to join you.

8. Do 10 more 
Next time you're at the gym, kick your workout up a notch by adding 10 extra reps on each weight-training exercise or an extra 10 minutes on the treadmill or bike.

9. Snack on portable proteins 
Think plain yogurt (sweetened with frozen berries), a couple slices of cheese or a handful of almonds. Pair them with a banana, carrot sticks or apple slices to keep cravings at bay. Bonus: If almonds are your go-to snack, you'll also reap their cholesterol-lowering benefits.

10. Replace the chair in your office with an exercise ball 
Building core strength gets more important as we age and a strong midsection is key to a healthy spine and proper posture. Start by sitting on an exercise ball for 15 minutes in the morning and afternoon, and gradually work your way up to an hour or more a day. Because the ball is not a stable surface it will challenge your core muscles, while you work.

In his new book, The Life You Want!, Oprah's own exercise guru Bob Greene offers some of his own tried and true strategies for better living. 

And if like me, part of your New Year's resolution is to do more yoga, check out GAIAM's super cute new yoga socks. They feature a grip on the sole so you won't slip around the studio and they'll keep your toes toasty through the winter.

freeze on Manitoba

Arctic air puts freeze on Manitoba

CBC – Tue, 18 Jan 7:56 AM EST

A blast of bitterly cold Arctic air has caused temperatures inManitoba to plunge to their coldest levels this winter.

In fact, at one point Tuesday morning, the two coldest places on the planet were Hall Beach, Nunavut, and Thompson, Man.

Both registered a temperature of –37 C. With the windchill factored in, the air temperature felt more like –45.

In Winnipeg, the temperature greeting morning commuters was a teeth-chattering –33.4. At 6 a.m., the windchill factor made it feel like –45 C, although that warmed slightly to –39 C by 7 a.m.

"This is the coldest we've been all winter. On Jan. 15 we were at – 30," said CBC News weather specialist Marilyn Maki, noting, "the normals for this time of the year for the lows would be –23."

That is the forecast high for Tuesday.

The cold has prompted all metro school bus service to be cancelled, although the schools remain open for classes, according to Edith Morissette, a spokesperson for the River East Transcona SchoolDivision.

She was speaking on behalf of all of the divisions within the city.

However, some rural school divisions are still running their buses. A spokesperson from the Sunrise School Division east of the city called CBC News to say their buses were operating.

Meanwhile, homeless shelters are full as people who live on the street seek sanctuary from the dangerous conditions. The Salvation Army is accepting overflow clients in an effort to make room for whoever needs it.

The cold has also caused some strange noises in homes, prompting an increase in calls to plumbers.

Jeff Peel at AA Clean Line Sewer and Drain said all the snow and cold temperatures are causing stack vents on roofs to freeze over. That results in toilets and drains making gurgling noises.

Peel said he has had a 60 per cent spike in calls from concerned homeowners. Most times, the problem can be solved by a twist of the tap.

"Run a lot of hot water either through your kitchen sink, through your bathtub, through your basins. It will pass," Peel said.

"Don't panic. But if it becomes a problem or you start noticing some sewer smell in your house, that's when you should start taking notice of it."

That's when someone might have to venture up to the rooftop, he said. Peel has had a few stacks that could only be thawed by pouring hot water down the vent.

For those people fleeing the cold for a vacation, he suggests having someone regularly run hot water down a drain to keep the stack open.

Homeowners should also keep an eye of their roofs for the snowpack. The weight of all the snow could cause problems, too.

Typically, by the end of January, Winnipeggers have had about 69 centimetres of snow dumped on them, according to Environment Canada. This year, there has been closer to 95 cm.

Ivan Samms at Power Roofing has been clearing some waist-high snow drifts on roof tops.

"It's packed snow, I mean it was hard. It came off in great big chunks as we shovelled it off," he said. But it's not all like that it. It just depends on the house and where it's situated."

Samms doesn't usually start shovelling rooftops until late February or March.

Winter driving tips

 Jeff Voth, Yahoo! Canada Autos

The best defense for winter driving is a good offense. Taking precautions before the worst of it starts in late December and early January can make all the difference between a good winter of driving and the worst. Here are several tips that will hopefully make this winter a little less stressful.

Stop doors from freezing

To keep car doors from freezing in the cold weather, spray or smear silicone on all the gaskets between the door and the car's body. It's a good idea to also treat the gaskets on the trunk or hatch.

Most new vehicles today feature keyless entry systems. But many of us still drive cars that use a conventional key. Washing your car on a regular basis is a good way to keep salt and grime off your vehicle during the winter. To prevent locks from freezing, spray graphite in the key slot and work the key into the hole several times to push the graphite deep into the locking mechanism.

Windshield care

Apply a repellant to the windshield and all the windows to keep them free of slush, salt and dirt. Repellants work by filling in the microscopic pits and scratches where gunk and slush collect. This will also make it easier to scrape off ice and snow from the windows. At the same time, replace your summer wiper blades with winter blades designed for extreme weather.

Never yank or chop at your windshield wipers in an effort to free them if they become stuck. This action may cause you to rip the wiper blade, leading to streaks or uneven wiping when using the wipers. Instead, start the vehicle, put on the windshield and rear defroster, then clear the side and rear windows first. By the time you get to the front, the wipers should be free enough to move without causing any damage.

Be prepared for an emergency

Keep a well-stocked emergency kit in your vehicle in case you become stranded. Some of the items you may want to include are: battery jumper cables, a first-aid kit, collapsible shovel, a basic tool kit, sleeping bags and blankets, extra winter clothing, flashlight with extra batteries, a crank radio, bag of sand, candles and matches, flares and an extra car battery. Make sure to always keep your cellphone charged, especially during the winter months.

If you become stranded in your vehicle in a winter storm, stay calm and remain inside, call for help with your cell phone, stay warm with blankets, keep your lights on to remain visible and remember to run the engine and heat periodically to save fuel and battery power. It is rarely a good idea to leave your vehicle and look for help in storm. Be prepared and wait for help to arrive.

Stay alert and drive safe

A few years ago I had the opportunity to attend the Bridgestone Winter Driving School in Steamboat Springs, Colorado. Numerous courses are offered on three specially designed ice tracks. At this time of year, it makes a great Christmas gift and may even save a life or two, (www.winterdrive.com).

People attending the course range in age and driving experience. For those just learning to drive in the winter, it provides the perfect setting to push the limit, lose control safely and become a better driver. Here are several of the driving tips we learned as taken from the Bridgestone Blizzak Winter Driving website.

Adjust your speed to the current conditions. When driving in challenging conditions, decreasing your speed will allow more time to respond when a difficult situation arises. Factors such as the type of vehicle you are driving, the quality of tires your car is equipped with, and your abilities as a driver should be considered in the speed adjustment. Remember that posted speed limits identify the maximum speed allowed when weather conditions are ideal.

Anticipate difficult situations. Studies have shown that 80 per cent of all accidents could be prevented with only one more second to react. In many situations, this one second can be gained by looking far enough down the road to identify problems before you become a part of them. Be more alert to the actions of other drivers. Anticipate vehicles coming from side streets and put extra distance between your vehicle and the one in front of you. If someone is too close behind you, don't speed up -- slow down and let them go around you.

Use grip effectively. When roads are slippery, use all of the grip available. Brake only before the curve when the car is travelling straight. Taking your foot off the brake before you steer into the curve allows you to use all of the grip available for steering. Don't accelerate until you begin to straighten the steering wheel when exiting the turn. This technique will allow you to be 100% effective at each maneuver. In many situations, better grip or traction can be gained by placing the outside wheels toward the shoulder of the road, out of the ruts in the centre. The difference in traction can unbalance the car during the transition from rut to shoulder, so be alert.

When driving at night, leave your headlights on low beam while driving in snow or fog. This practice minimizes the reflection and glare, improves visibility, and reduces eye fatigue. When oncoming cars approach, focus on the right side of the roadway to help maintain good night vision.

Keep a smooth, progressive and light touch on the brakes for normal braking. Even in a car equipped with ABS (Anti-lock Braking System). In the event of an emergency in an ABS-equipped car, press the pedal HARD and hold it down. Remember that in an ABS-equipped car, you can also steer around many obstacles while braking. Perhaps a better description of ABS would be: "Allows you to Brake and Steer."

Don't overestimate the capability of four-wheel drive vehicles. Many drivers mistakenly believe that four-wheel drive is all-powerful. Every type of vehicle depends on four small contact patches where the tire meets the road for traction. These small areas are the only contact of your vehicle to the road. Four-wheel drive does not improve braking or cornering effectiveness.

Wear quality sunglasses. Good quality sunglasses help highlight changes in the terrain and road surface even in low visibility conditions.

The world's best drivers are trained to anticipate trouble early and direct the vehicle appropriately before they become involved in a problem. Reacting too quickly can be dangerous if the driver's response is inappropriate. Waiting too long can be just as deadly. Stay focused and learn to watch the road ahead and behind to stay safe.