Sometimes it can be rather difficult to live a healthy lifestyle. Between work, school, kids, and -- oh yeah, how about having a life, setting aside time to exercise or even fix a healthier meal usually seems like an impossibility. That's why making these healthier changes in your life shouldn't be based on rash, drastic decisions. The "Crash Diet" is the perfect example. Not only is this approach to weight loss unhealthy, but it can actually lead to long-term weight gain. The same goes for an exercise program. If you're new to resistance training, for example, you would do well to ease your way into a routine. Don't make the mistake that I made when I was 14-years-old and first starting to lift weights; and that is to find some dinosaur-sized bodybuilder's workout in a muscle magazine and use it as a guide for your own workout. Take it from me, your arms and legs will feel like they could fall off your body at any given moment. You'll barely be able to move for days at a time, let alone have any desire whatsoever to ever work out again. My point is that the best approach to health and wellness it to take things slowly...baby steps, if you will.

Following this approach, and seemingly doing so quite effectively, are the participants of the America On the Move Foundation's Steptember celebration. AOMF is a non-profit focused on healthy living through small and manageable changes. The group promotes making two small changes in your lifestyle, both of which will have a positive impact on your overall health over time.

The first is to add 2,000 steps (approx. 1 mile) to to your day. This is probably easier to achieve that it may first seem. Try taking the stairs instead of the elevator. Perhaps walk to your car in the off-site parking lot instead of hopping in the shuttle (besides, you don't really want to ride in the "Loser Cruiser," do you?). Or maybe you could even take a leisurely walk around your neighborhood. Whatever method you choose, just try to be consistent with doing it every day.

The second is to cut a mere 100 calories from your diet, which is the equivalent of a tablespoon of butter. Now, I realize that you probably don't actually woof down a tablespoon of butter a day But, you likely get this many calories from a myriad of other possible sources. These days, just about everything has over 100 calories in it, so just pick one of your regular treats and eliminate it from your diet. Cutting 100 calories may not seem like a lot, but over a year's time, this will result in the loss of a decent amount of weight.

For more information on AOMF's Stempber celebration, visit their site at: www.AmericaOnTheMove.org . Though the celebration has already started, you can hop on in at any time and join in on the fun. Need an even greater incentive that getting healthier and losing weight? Howe about winning an iPod? AOMF will give away a free iPod shuffle, and at the end of the month, participants are eligible to win a $500 gift certificate to Dick's Sporting Goods.

The FDA is currently taking public comment on the possibility of creating a symbol system that would put nutritional information -- loud and clear -- on the front of food packages, instead of the current system of a smaller print food labeling on the side or back of a package. Though some companies currently do some version of this, the FDA system would presumably be more regulated and consistent. The hope is that when people see one of their favorite foods contains too much salt, fat, or sugar that they make a healthier choice.

I think there are arguments for both sides of this issue. On the one hand, most of us are perfectly capable of turning a box around to read the ingredients -- if we choose to do so. But a clearer system would help those who can't read small print, who are illiterate, or who aren't educated in basic nutrition. Would it stop you from grabbing that super-sized bag of potato chips, though? I don't know...I mean, after all, when I buy junk food, I usually already know it's junk. What do you think?

It turns out that there's some truth to the old adage that An Apple a Day Keeps the Doctor Away. According to a study published in a recent issue of American Journal of Clinical Nutrition, women who eat apples regularly have a decreased risk of dying from coronary heart disease and cardiovascular disease.

What if you don't like apples? Try pears -- or even red wine. This same study revealed that consuming either of these will have the same preventative effects as eating apples. The researchers attribute these heart-healthy benefits to compounds known as flavonoids, which help reduce bad (LDL) cholesterol (Note: Flavanoids are not to be confused with the Noid -- who in the 80s was known to ruin the occasional pizza).

Flavonoids are also known for their antioxidant activity, meaning that they protect against free radical damage. For a more comprehensive look at how flavonoids, found in such foods as apples and pears, can better your health, click HERE. As for how they measure up against this guy on the right, however, I think there is still much research to be done.

Bobby Flay I am not. Put me in a kitchen, and I'd still be lost with both a compass and a road map. So, when it comes to cooking, keeping things as easy as possible seems to be the way to go -- especially when I'm trying to prepare a healthy dish. This is pretty much why I feel I have absolutely no right to pass along a recipe to you; with the only exception being this particular meal, which is as healthy and as easily prepared as they come.

I'm not even going to bother with portions. Frankly, I don't even know what the portions are. But, I do know what the ingredients are; and they all combine to make a heart healthy, Omega-3 rich, pretty slamming tasting fish dish. Here's what you'll need: Salmon, Carrots, Scallions, Lemon, Ground Pepper, and Low-Sodium Soy Sauce. And here's how you cook it: Take a sheet of aluminum foil, put all of the aforementioned ingredients in it, shove it in an oven preheated to 400 degrees, and go watch TV for twenty minutes.

Then, take the aluminum foil out of the oven, let it cool for a little while, and then put it on a plate. Or put it in a bowl. Or eat it right from the aluminum foil. Who cares. Just eat it...and enjoy how little effort it took to make this tasty, healthy meal.

We talk a lot about nutrition here at The Cardio Blog, and that's because health experts link a healthy diet to a lowered risk of cardiovascular disease. And while we all know that a low-fat, high-fiber diet is important to good heart health, there are other vitamins and minerals that are important in keeping your ticker ticking. They include:

• magnesium
• folic acid and other B vitamins
  
• niacin
• potassium
• calcium

While eating a balanced diet full of whole grains, lean proteins, nuts, and plenty of veggies and fruit will give you the daily recommended allowance of most of those nutrients, magnesium is often little harder to get. Found mostly in whole grains and dark, leafy vegetables, some magnesium is lost when foods are cooked. Raw pumpkin seeds, spinach, and black beans are all good sources of magnesium. Talk to your doctor before taking any kind of supplement, since they can interfere with medications or cause trouble in people with certain conditions.

Folic acid is an important nutrient for heart-health, some studies are showing. How do you know if you're getting enough? A diet full of fruits and veggies should mean your getting your daily intake, but if you suspect you might not, talk to your doctor. There are plenty of supplements out there that can help you get the folic acid you need. Or the answer might be as simple as adding cereal to your morning routine -- many of the options that line the cereal aisle can pack 100% of your RDI in Folic Acid.

Other good sources of folate include asparagus, broccoli, bananas, nuts, spaghetti and bread.

Oh, ho, ho. This is too funny. Thanks, Fox News. According to that worthy network, the owner of the Heart Attack Grill of Phoenix, Arizona, won't be changing his fat-laden menu. Nope. Jon Basso - who likes to call himself "Dr. Jon" - seems to see himself as a sort of last bastion of American manhood, standing strong against the forces of heart healthy eating. To him, heart healthy means pointless political correctness, and he don't like it!

All the main dishes at the Heart Attack Grill are proudly cooked in lard. In addition, other foods contain dangerous trans fats. But Basso says he won't cut them out just to (in his words) "meet societal tastes." When you go out to eat, opines Basso, you should go to have fun and "eat to the fullest. And don't worry about what people are telling you." Pure lard, says Basso, gives meat a "taste worth dying for." That's why Basso's Quadruple Bypass Burgers are staying on the menu. It's about freedom, people.

Basso has just published a book: The Heart Attack Grill Diet. Good Lord.

Click here to read a transcript of Jon "Heart Attack" Basso's interview with Fox host Neil Cavuto.

Let's face it, fiber isn't exactly the most interesting part of your diet. Rarely do we talk about it, and even more rarely do we take it into account when planning our meals. Generally speaking, the only people who tend to pay attention to fiber are the people who are in greater need of a diet rich in it. And, again, those people don't exactly like to talk about that, either. As a result, fiber sort of remains the unspoken and oft misunderstood part of our diet. But, make no mistake, it is an extremely important part. Here's why.

More or less, fiber is the mostly carbohydrate constituent of plants that the human body can't digest. There are two primary types of fiber: soluble and insoluble. The latter passes from one end of the digestive tract to the other virtually unchanged. Cereals, vegetables, grains, and seeds are usually comprised of more insoluble fiber than soluble fiber. As for the former, soluble fiber differs from its counterpart by encouraging the growth of healthy bacteria in the body, ultimately assisting with the digestive process. More commonly found in fruits, oats, barley, beans and peas, soluble fiber dissolves in water and consists of pectin, gums and mucilage (hmm...that word seems somewhat familiar).

There are many health benefits to be gained from eating an adequate amount of fiber in your diet. Some of them include:

Cholesterol Reduction. By trapping bile acids that would otherwise be absorbed and converted into cholesterol, fiber can help reduce cholesterol and triglycerides.

Improved Protein Absorption. Eating foods high in fiber while eating foods high in protein will slow down the breakdown of that protein, thereby allowing for greater absorption.

Better Colon Function. This one you are likely aware of already. I'll leave it at that.

Prevents Body-Fat Storage. Soluble fiber helps the body use carbs for glycogen synthesis and energy production, rather than storing them as fats. Also, just as fiber slows down the body's processing of proteins, fiber can slow down how fast your body metabolizes carbs. For you, this means that your insulin levels will not spike as a result of eating a high-carb food, which is yet another way to help prevent body fat storage.

Consuming olive oil has been linked to lower blood pressure, but virgin olive oil may have another cardiovascular benefit: reduced risk of blood clots. Though former studies have been inconclusive, research out of Spain has linked virgin olive oil, which contains higher levels of phenols, with lower levels of factor VII antigens in the blood. Factor VII antigens promote blood clotting. Spanish researchers believe that previous studies did not use oil that contained enough phenols and so therefore could not make the link.

If you're interested in getting more virgin olive oil into your diet, here are some tips to get you started, and here's a quick tutorial on the different types of olive oils.

My fiance is an avid collector of women's health and fitness magazines, something I'm certainly not going to complain about (even if they are occasionally scattered across the coffee table, usually with a cat or two splayed out on top of them). These magazines are great resources for exercise and nutrition tips, which is why I commonly take a quick flip through them (it has nothing to do with the attractive women featured inside, I swear ;). While thumbing through a recent edition of Fitness Magazine, I happened upon a great piece on 5 simple ways to "Supercharge Your Diet."

Here is what the folks at Fitness suggested:

1 - Try a Fat-Free Greek-style Yogurt: Regular yogurt does have its health benefits (acidophiles, vitamins, calcium, etc.), but it also has a great deal of sugar and calories. Even the low-fat versions are typically quite high in sugar. But, Greek-style yogurt is different; containing about 13 grams of protein and 6 grams or fewer of added sugar per serving.

2 - Whole Grain Crackers Instead of White Bread: White bread is very nasty on blood glucose levels. It will cause them to spike higher than will a slice of chocolate cake!! Whole grain crackers, by contrast, take much longer to digest, which means that their effect on your blood sugars will be far more in range. Plus, the added fiber -- combined with the longer digestion I just mentioned -- will leave you feeling fuller for a longer period of time than will white bread.

3 - Beans and Beans: Brown rice is better for you than white rice, basically for the same reasons listed in #2 about whole grain crackers versus white bread. But, brown beans are an even better option. If you're a beans and rice fan, maybe try a little beans and beans instead. One cup of kidney beans has 16 grams of fiber and 13 grams of protein. For variety, try making a dish with kidney, black, and cannellini beans.

4 - Eat the Whole Egg: The egg-white omelet has become quite popular, largely because the white was touted as being the healthy part of the egg. While it is true that most of the egg's protein is found in the white, all of its nutrients are found in the yolk. The only word of caution is that the verdict is still out on whether or not egg yolks can contribute to a raise in cholesterol (although I've seen recent evidence to suggest that it doesn't).

5 - The Healthier PB&J Sandwich: Ditch the low-fat peanut butter and replace it with a healthy, regular version. Peanut butter is loaded with good fats (monosaturated), which are great for protecting your heart. Plus eating good fats with bread (as you would with a peanut butter sandwich) will slow down the absorption of the carbs found in the bread, therefore making them less likely to effect blood sugars and potentially be stored as fat. Just be sure to find a healthy version of peanut butter (i.e. not one loaded in sugar). As for the jelly, opt for the low-sugar or no-sugar kind. Most of these will be flavored with Splenda or some other sugar substitute. So, if you're the type that likes to avoid eating these chemically produced sweeteners, instead choose a jelly that is made from 100% fruit and does not contain any sugars beyond those found naturally in the fruits themselves.

As I write this, I'm sitting in Panera Bread, sipping on some coffee that has a name so fancy it's supposed to impress people enough to make them buy it (color me impressed, I guess). While I'm not really much of a coffee drinker, there's plenty of research out there to suggest that maybe it's something I should consider becoming.

In one of the more recent studies -- published in the American Journal of Clinical Nutrition -- it was discovered that consuming 2 to 3 daily cups of caffeinated drinks, including coffee, can reduce your risk of dying from heart disease by 31%. And, as if that weren't enough of a benefit, coffee may also lower your risk of developing colon cancer, so says a different study that was published in the International Journal of Cancer.

Maybe I should order myself another one of these. Now if I could only pronounce the name, I'd be all set.

I thought that as a country we have all been trying to reduce, reuse, recycle, live healthier, curb our carbon imprint on the earth etc. While many of us are indeed trying to make the world and our bodies better places, we just might be fighting a losing battle.

McDonald's phased out its controversial, and indulgent, supersized menu several years ago. This has caused many diners to cut back and realize that a gallon of Coke is not a necessity. However, the fast food chain is introducing yet another huge drink, just with a different name. Food items are now simply labeled as small, medium and large. But buyer beware, that large boasts a whopping 42 ounces and 400 calories when filled with a caloric drink like Coke. To put that in proportion a gallon is 64 ounces.

McDonald's is not the only restaurant to squeak around the rules regarding portions. While many chains are introducing healthier menu items, they are also sneaking in large sized drinks and sandwiches. However, with the emphasis on the healthy items, many diners are able to slurp away in peace on the giant sized food and drinks.

Regardless of what the label says, these portions are simply too much. At a time when obesity is a serious health threat these large sizes do nothing to help consumers.

What is healthy? At first blush, this may seem like an easy question to answer. However, when you actually stop and think about it, it's not easy at all. Is it the number of push-ups you can do? Is it the distance you can run? Is it how well-rounded your diet is? Or could it somehow be a combination of these things and more? The more I think about it, the more I realize that the easiest way to determine what IS healthy is to point out what I know is NOT healthy. Starvation diets, foods high in bad cholesterol, sedentary lifestyles, trans fat, simple sugars, lack of sleep, and so on, and so on. This list, of what it means to be unhealthy, is very easy to compile. But, this whole thing gets a bit tricky when you honestly don't know if something is healthy or if it isn't. Thanks to smart advertising and widely spread half-truths, it's sometimes nearly impossible to make sense of it all.

Fortunately, voices of discontent are starting to be heard, and food manufacturers are coming clean about their so-called "healthy" offerings. We now know that just because a bread is labeled as being Wheat Bread, all that really means is that it contains some portion of wheat flower (the rest is made of enriched wheat and then colored with a caramel to give it that healthy brown look). The key is to look for bread that is listed as being 100% Whole Wheat or Whole Grain. The same goes for many juices. For years, juice manufactueres made it seem like giving your kids their product was a healthy choice. But, we now know that so many of the juices in your supermarket contain the same amount of sugar (if not more) than some brands of soda. As for fitness, that's just as confusing. For years, people suggested starving yourself and then doing aerobics for four hours a day. Fast forward to today, and it's almost common knowledge that starvation diets don't work (and, in fact, typically lead to an increase in weight gain) and that extremely long periods of aerobic exercise is overly taxing to the heart and can lead to the catabolization of muscle.

So, I go back to my original question: What is healthy? In my opinion, healthy is following a positive lifestyle; one that is manageable, as stress-free as possible, involves the eating of several small meals throughout the day, incorporates a workout program that is realistic and consistent, and always ends with a good night's sleep. Am I right? I'm not sure, but I know that nothing I just mentioned seems to be wrong.

Humans are not the only beings who are fighting the battle of the bulge. In the United Kingdom nearly half of all household dogs and cats are classified as overweight or obese. The problem has grown such that Joe Inglis, a TV vet, has launched a website specifically aimed at helping owners and their pets find solutions to the weight problem.

The website, called Pets Get Slim, has facts about pet obesity and hints to help curb food intake. Inglis is excited about the site, saying, "Whether your pet is obese or slightly overweight - it matters. A weight problem can affect a pet's quality of life and lead to straining of the joints, causing arthritis, as well as internal illnesses like diabetes, liver disease and heart disease."

Helping your pet get back in shape is not only healthy four your small best friend, but it can also help the family members get in shape. Taking the family dog for a walk rather than sitting in front of the television is a help for everybody. For more information, visit the site and check out more facts.

One of the Western items creating a fad in Japan is the humble condiment of mayonnaise. Yes, that's right. Mayonnaise. The white, creamy spread has caused such a sensation that restaurants have popped up specializing in...you guessed it. Mayonnaise. Very popular are Mayogaritas, a margarita sort of drink with a coating of mayonnaise on the rim instead of rock salt. Eaters enjoy mayonnaise on everything from noodles to sushi.

The Japanese mayonnaise is tangier than its American counterpart, but still just as caloric. Some health officials are worried about the high fat sauce and its extreme popularity with the Japanese diet. Many manufacturers are taking note of this and offering mayonnaise with lower fat contents for the more health conscious eaters.