INSERT INTO `dede_addonarticle` VALUES('382','2','<table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"100%\"><tr><td width=\"10\"></td><td width=\"98%\"><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"98%\" valign=\"top\"><tr><td><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"+2\" color=\"551E1B\">Pogo cardio, anyone? Workouts get wacky</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><b>In pursuit of novelty - gyms get cheesy, slutty and silly</b><br></td></tr><tr><td valign=\"top\"><img border=\"0\" src=\"http://msnbcmedia2.msn.com/j/msnbc/Components/Photos/061012/061012_creative_gyms_vmed2p.vmedium.jpg\" vspace=\"0\" hspace=\"0\" alt=\"Image: Jujitsu\"></td></tr><tr><td valign=\"top\"><font size=\"-2\">Candice Choi / AP</font><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"-1\">Harold Fyvie, top, puts his instructor Marc Purtell in a hold during a Brazilian jujitsu class at the gym?xcel 180 in Albany, N.Y.</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br></td></tr></table><font size=\"-2\"><img border=\"0\" src=\"http://msnbcmedia1.msn.com/i/msnbc/Components/Sources/sourceAP.gif\" height=\"20\" width=\"140\" vspace=\"0\" hspace=\"0\"><p></p></font><p>Get off that boring old treadmill and belt out a cheesy Elvis song on the exercise bike, instead. Strut around in 3-inch heels or work up a sweat on the pogo stick.</p><p>As gyms compete with dance studios and adult sports leagues to hold on to members with ever-shorter attention spans, run-of-the-mill aerobics and other classes are getting an injection of creativity.</p><p>So, sessions like \"Karaoke Spin,\" \"Pogo Bootcamp,\" and \"Stiletto Strength,\" are springing up in gyms across the country.</p><p>\"People are putting in longer hours at the office,\" said Donna Cyrus, who\'s in charge of programming for Crunch Fitness. \"The gym shouldn\'t be another chore.\"</p><p>But, increasingly, the fitness-conscious view it exactly that way. Since 2000, the average length of a gym membership has dropped from 5.7 years to 4.6 years, according to the International Health, Racquet and Sportsclub Association.</p><p>\"With so many more clubs, it opens up opportunities for people to leave and seek a better alternative,\" said Brooke Correia, the industry group\'s spokeswoman.</p><p>Just learning to pronounce the names of exotic classes like \"IntenSati\" (in-TEN-SAH-tee) and \"Budokon\" (boo-DOH-kahn) at New York City-based Equinox can take some flexing.</p><p>An hour on the stationary bike, by comparison, might seem like a chore.</p><p>The classes at Bally\'s Total Fitness are more predictable - yoga, Pilates, aerobics. But the Chicago-based chain plans to add options like African dance and Brazilian martial arts by early next year.</p><p>\"One of the reasons is so we can attract a broader, larger membership base,\" said Norris Tomlinson, the company\'s director of group exercise.</p><p>For gym members, a hip-hop dance or kickboxing class has a physical benefit besides the mental advantage of staying fresh. People are more likely to flex different parts of the body while learning new moves, lowering the risk for injury, said Richard Cotton, spokesman for the American Council on Exercise.</p><p>\"You\'re not walking up and down the same steps, stressing the same muscles,\" he said.</p><p>Working out with others also builds camaraderie, making it easier to commit to regular exercise, he said.</p><p>To avoid gimmicky classes with no physical benefit, Cotton said to look for classes that combine moves that build strength, improve flexibility and increase the heart rate for at least 20 minutes.</p><p>Group classes - typically freshened every few months with new moves and music - have long been a big draw for gyms. Most of the nation\'s 29,000 health clubs offer some type of group class, according to IHRSA.</p><p><b><strong>Beyond boredom<br></strong></b>\"It\'s what keeps people coming back,\" said Carrie Kepple, director of programming at Gold\'s Gym, based in Irving, Texas. \"When there were only a couple classes in clubs 10 years ago, people got bored and their bodies would plateau. Nowadays, classes are geared toward allowing choices and tricking bodies into getting a workout.\"</p><p><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\"><tr><td><table cellspacing=\"0\" cellpadding=\"0\" border=\"0\" width=\"460\"><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"10\" border=\"0\" bgcolor=\"#eeeeee\"><tr height=\"20\"><td width=\"98%\" bgcolor=\"#eeeeee\"><font size=\"-1\"><b color=\"#666666\">&nbsp;Click for related content</b></font></td></tr></table></td></tr><tr><td><table width=\"100%\" cellspacing=\"5\" cellpadding=\"0\" bordercolor=\"#cccccc\" border=\"0\" style=\"border-top:solid 1px #cccccc;border-bottom:solid 1px #cccccc;background-color:#ffffff;\" bgcolor=\"#ffffff\"><tr><td><table cellspacing=\"0\" border=\"0\" width=\"100%\" cellpadding=\"0\" class=\"headlineList2\"><tr></tr></table></td></tr><tr valign=\"top\"><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"8\"><tr><td style=\"padding:8px;\"><font class=\"bigRedLink\"><ul><li><a href=\"/id/15234322/\">Daily weigh-in key to keeping pounds off</a></li><li><a href=\"/id/14402805/\">Smart Fitness: Germ warfare at the gym</a></li></ul></font></td></tr></table></td></tr></table></td></tr><tr><td></td></tr><tr><td></td></tr><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"\" bordercolor=\"\" border=\"0\" style=\"background-color:#eeeeee;\" bgcolor=\"#eeeeee\"><tr><td style=\"\"><font class=\"textSmall\" color=\"#000000\"></font></td></tr></table></td></tr></table></td></tr></table></p><p>About half the members at Gold\'s Gyms renew their memberships after their first year. Among those who take a class, the renewal rate is 75 percent.</p><p>Group classes are the \"meat and potatoes\" of Crunch\'s business too, Cyrus said, with about 60 percent of members taking a class, and a third of those regularly experimenting with new ones.</p><p>\"It\'s stimulating,\" said Harold Fyvie, who took up Brazilian jujitsu at Excel 180 in Albany, N.Y., four months ago.</p><p>Fyvie has joined gyms in the past, but inevitably lost interest after a few weeks. With jujitsu, he\'s lost 20 pounds in four months and doesn\'t see himself quitting anytime soon.</p><p>\"It\'s always going to be a challenge,\" he said.</p><p>Other gyms might tailor their classes for different groups.</p><p>At Albany\'s Excel 180, owner Joseph Cox said he started offering Brazilian jujitsu to attract more men, who might feel silly signing up for a yoga class.</p><p>It\'s been so successful he\'s rolling out a new class this month: tai chi.</p><p>This time, he says, the hope is to attract older members who might be looking for a gentler workout.</p><div class=\"textBodyBlack\" style=\"clear:both;\"><i><em>?2006 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.</em></i></div><br>');
INSERT INTO `dede_addonarticle` VALUES('383','2','<table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"100%\"><tr><td width=\"10\"></td><td width=\"98%\"><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"98%\" valign=\"top\"><tr><td><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"+2\" color=\"551E1B\">Women set pace for running\'s growth</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><b>Female marathon finishers closing the distance with men</b><br></td></tr><tr><td valign=\"top\"><img border=\"0\" src=\"http://msnbcmedia3.msn.com/j/msnbc/Components/Photos/061101/061101_femalerunner_hmed_11a.hmedium.jpg\" vspace=\"0\" hspace=\"0\"></td></tr><tr><td valign=\"top\"><font size=\"-2\">Getty Images stock</font><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"-1\">The National Sporting Goods Association estimates that the number of female casual runners rose by 13.6 percent between 1999 and 2004, outpacing men by 6 percent.</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br></td></tr></table><font size=\"-2\"><img border=\"0\" src=\"http://msnbcmedia1.msn.com/i/msnbc/Components/Sources/sourceAP.gif\" height=\"20\" width=\"140\" vspace=\"0\" hspace=\"0\"><p></p></font><p>Much of the growth in running comes from a rise in female runners, according to most running experts. The National Sporting Goods Association estimates that the number of female casual runners rose by 13.6 percent between 1999 and 2004, outpacing their male counterparts by 6 percent.</p><p>While men still make up the majority of marathon finishers, female finishers are closing the distance between them. Last year, women comprised 40 percent of total finishers, a milestone for the gender.</p><p>\"Women are definitely driving the growth and enthusiasm behind the sport,\" said Brian O\'Conner, senior brand manager for Nike Running. \"Younger women in their 20s are the fastest growing population in running.\"</p><p>These Generation X and Y women came of age after Title IX in 1972, O\'Conner pointed out, and grew up playing sports in high school and college. As they moved into adulthood, they\'re finding that running is a great alternative to team sports.</p><p><b><strong>\'A major, major impact on running\'</strong></b><br>Sporting good manufacturers have taken notice. ASICS America Corp. reported that sales in female running shoes climbed 20 percent in 2004 and 40 percent in 2005. The company is estimating a 30 percent growth by the end of this year.</p><p>New Balance Athletic Shoe Inc. recently launched a women\'s micro-site on its Web site and developed a direct mail campaign targeting women.</p><p>Nike has ramped up its women\'s running offerings in the last 5 years. In 2001, the company created a separate women\'s footwear department and engineer running shoes specifically for women.</p><p><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\"><tr><td><table cellspacing=\"0\" cellpadding=\"0\" border=\"0\" width=\"460\"><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"10\" border=\"0\" bgcolor=\"#eeeeee\"><tr height=\"20\"><td width=\"98%\" bgcolor=\"#eeeeee\"><font size=\"-1\"><b color=\"#666666\">&nbsp;Click for related content</b></font></td></tr></table></td></tr><tr><td><table width=\"100%\" cellspacing=\"5\" cellpadding=\"0\" bordercolor=\"#cccccc\" border=\"0\" style=\"border-top:solid 1px #cccccc;border-bottom:solid 1px #cccccc;background-color:#ffffff;\" bgcolor=\"#ffffff\"><tr><td><table cellspacing=\"0\" border=\"0\" width=\"100%\" cellpadding=\"0\" class=\"headlineList2\"><tr></tr></table></td></tr><tr valign=\"top\"><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"8\"><tr><td style=\"padding:8px;\"><font class=\"bigRedLink\"><ul><li><a href=\"/id/15036051/\">Four great, but fussy running gadgets</a></li><li><a href=\"/id/15416351/\">Today: How to prepare for a marathon</a></li></ul></font></td></tr></table></td></tr></table></td></tr><tr><td></td></tr><tr><td></td></tr><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"\" bordercolor=\"\" border=\"0\" style=\"background-color:#eeeeee;\" bgcolor=\"#eeeeee\"><tr><td style=\"\"><font class=\"textSmall\" color=\"#000000\"></font></td></tr></table></td></tr></table></td></tr></table></p><p>The company also teamed up with the Leukemia &amp; Lymphoma Society in 2003 to sponsor the Nike Women\'s Marathon in San Francisco. The event drew 10,000 runners, mostly female, in its first year with 43 percent of the women under 30 years old. This year, the event sold out with 15,000 runners, 95 percent female.</p><p>Female interest doesn\'t look it will wane any time soon, according to Bill Burke, a race organizer for Premier Event Management LLC.</p><p>\"In smaller events like 5Ks, we\'re already seeing girls ages 10 to 14 as the one of the largest age groups,\" he said. \"When you see Nike sponsor an all-woman\'s event and New York City host the More Marathon for women over 40, you know that females are having a major, major impact on running in this country.\"</p><div class=\"textBodyBlack\" style=\"clear:both;\"><i><em>?2006 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.</em></i></div><br>');
INSERT INTO `dede_addonarticle` VALUES('384','2','<table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"100%\"><tr><td width=\"10\"></td><td width=\"98%\"><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"98%\" valign=\"top\"><tr><td><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"+2\" color=\"551E1B\">Pilates may give relief for Parkinson\'s patients</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><b>Controlled movements can reduce symptoms, improve balance</b><br></td></tr><tr><td valign=\"top\"><img border=\"0\" src=\"http://msnbcmedia4.msn.com/j/msnbc/Components/Photos/061127/061127_pilates_hmed_6a.hmedium.jpg\" vspace=\"0\" hspace=\"0\"></td></tr><tr><td valign=\"top\"><font size=\"-2\">Rick Bowmer / AP</font><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"-1\">Pilates instructor Bettina Blank, 57, demonstrates a move as Greg Moore, 59, right, looks on, during a Pilates class at the Oregon Health and Science University in Portland, Ore. The small movements in Pilates are making a big difference to some people with Parkinson\'s disease.</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br></td></tr></table><font size=\"-2\"><img border=\"0\" src=\"http://msnbcmedia1.msn.com/i/msnbc/Components/Sources/sourceAP.gif\" height=\"20\" width=\"140\" vspace=\"0\" hspace=\"0\"><p></p></font><p>PORTLAND, Ore. - Movements in Pilates exercises are controlled - sometimes moving the body only inches - but those small motions are making a big difference to some people with Parkinson\'s disease.</p><p>No research has been done to prove Pilates\' effectiveness in reducing Parkinson\'s symptoms, but a growing number of patients say they are finding some relief.</p><p>\"I love it, it\'s great,\" said Karen Smith, 62. \"It exercises muscles that otherwise don\'t get exercised.\"</p><p>Parkinson\'s, a degenerative disorder, inhibits a person\'s ability to control movement. Its most common symptoms include tremors, slowness of movement, rigidity and poor balance.</p><p>Smith is part of a group that meets twice a week at the Parkinson Center of the Oregon Health and Science University in Portland. The center held a Pilates pilot program earlier this year, and after it found improvement in the participants\' rigidity and balance it launched a twice-weekly class open to the public.</p><p>The center already has a waiting list for its next round of classes.</p><p>A few Pilates instructors elsewhere around the country also are offering classes specifically for people with the disease.</p><p>\"It could be any exercise\" that might help people, said Kristi Sesso, owner of the Harmony Group Pilates and Gyrotonics studio in Englewood, N.J. \"But Pilates is a great point of access.\"</p><p><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\"><tr><td><table cellspacing=\"0\" cellpadding=\"0\" border=\"0\" width=\"460\"><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"10\" border=\"0\" bgcolor=\"#eeeeee\"><tr height=\"20\"><td width=\"98%\" bgcolor=\"#eeeeee\"><font size=\"-1\"><b color=\"#666666\">&nbsp;Click for related content</b></font></td></tr></table></td></tr><tr><td><table width=\"100%\" cellspacing=\"5\" cellpadding=\"0\" bordercolor=\"#cccccc\" border=\"0\" style=\"border-top:solid 1px #cccccc;border-bottom:solid 1px #cccccc;background-color:#ffffff;\" bgcolor=\"#ffffff\"><tr><td><table cellspacing=\"0\" border=\"0\" width=\"100%\" cellpadding=\"0\" class=\"headlineList2\"><tr></tr></table></td></tr><tr valign=\"top\"><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"8\"><tr><td style=\"padding:8px;\"><font class=\"bigRedLink\"><p><a href=\"/id/14587130/\">Electricity helps alleviate Parkinson\'s symptoms</a></p></font></td></tr></table></td></tr></table></td></tr><tr><td></td></tr><tr><td></td></tr><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"\" bordercolor=\"\" border=\"0\" style=\"background-color:#eeeeee;\" bgcolor=\"#eeeeee\"><tr><td style=\"\"><font class=\"textSmall\" color=\"#000000\"></font></td></tr></table></td></tr></table></td></tr></table></p><p>Instructors say the basic principal of Pilates - increasing core strength and improving flexibility and balance - is extremely helpful in countering the effects of Parkinson\'s in some people.</p><p>\"I never dreamed of trying to do Pilates or anything like that,\" said Greg Moore, 59, who was diagnosed with Parkinson\'s 17 years ago and just started practicing Pilates. \"Now I realized how stiff and boxed up I am.\"</p><p><b><strong>Boosting confidence</strong></b><br>There are studies that show exercise can ease the severity of Parkinson\'s symptoms, said Michael S. Okun, national medical director for the National Parkinson\'s Foundation. However, it needs much further research, he said.</p><p>\"I tell my patients that exercise is like a drug - if they exercise religiously or stretch religiously, they do great,\" Okun said.</p><p>Pilates participants say the exercises aren\'t a strain, which makes the program more approachable for patients who don\'t exercise at all. Additionally, they say, it\'s supportive to be in a positive environment with other people with Parkinson\'s.</p><p>Many Parkinson\'s patients struggle with depression and some say the exercise has helped them.</p><p>\"A lot of times exercise is as much for the head as it is for the body,\" said John White of Corvallis, Ore. \"To feel like you can help yourself in some way is really important.\"</p><p>White, a former track and wrestling coach, says Parkinson\'s is a \"seven-day-a-week job.\" But he says he exercises religiously and it allows him to continue hiking, golfing and running.</p><p>Debi LaVietes Clark, owner of Body Balance Pilates where White practices, says she is seeing an increasing number of people brought in by participants who have described how the program helps with flexibility, agility and balance.</p><p>\"But what I\'ve noticed, first and foremost, is confidence,\" Clark said. \"Just because you are diagnosed with a disease doesn\'t mean the end of the world.\"</p><div class=\"textBodyBlack\" style=\"clear:both;\"><i><em>?2006 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.</em></i></div><br>');
INSERT INTO `dede_addonarticle` VALUES('385','2','<table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"100%\"><tr><td width=\"10\"></td><td width=\"98%\"><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"98%\" valign=\"top\"><tr><td><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"+2\" color=\"551E1B\">Exercise may help protect against lung cancer </font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><b>Quitting is best, but smokers who work out have 35 percent lower risk</b><br></td></tr><tr><td valign=\"top\"></td></tr><tr><td valign=\"top\"></td></tr></table><font size=\"-2\"><img border=\"0\" src=\"http://msnbcmedia1.msn.com/i/msnbc/Components/Sources/sourceAP.gif\" height=\"20\" width=\"140\" vspace=\"0\" hspace=\"0\"><p></p></font><p>Everyone knows smoking is a bad idea, but those who can\'t give it up may get a little protection from exercise, a study suggests.</p><p>In a study of older women, researchers found that a physically active smoker had a 35 percent lower risk of lung cancer than a sedentary smoker.</p><p>Even so, one expert called that reduction trivial because smoking itself is so risky. And Dr. Kathryn Schmitz, the study\'s lead author, stressed that exercising does not give women a free pass to smoke.</p><p>\"The most important thing that smokers can do to reduce the risk of lung cancer is quit smoking,\" said Schmitz, an assistant professor at the University of Pennsylvania\'s Center for Clinical Epidemiology and Biostatistics.</p><p>Those who quit smoking are 10 to 11 times less likely to develop lung cancer than those who smoke, she said.</p><p>The research, published in this month\'s issue of Cancer Epidemiology Biomarkers &amp; Prevention, was based on information from the Iowa Women\'s Health Study. That project began in 1986 to follow nearly 42,000 older women. The women filled out health questionnaires over the years, including information about their smoking status and physical activity.</p><p>By the end of 2002, the data included 36,410 participants, and 777 had lung cancer.</p><p>Of those, 125 were non-smokers, 177 were former smokers, and 475 were current smokers.</p><p><b><strong>Best bet: Quit smoking<br></strong></b>Schmitz, who was then at the University of Minnesota\'s School of Public Health, worked with four colleagues to analyze the data.</p><p>Among smokers, the greatest number of cancer cases, 324, came from women who currently smoked and weren\'t very active. Among physically active smokers, there were 151 cases of lung cancer.</p><p>The greatest benefits went to those who had quit smoking and also exercised, with just 82 cancer cases compared to 95 in sedentary former smokers.</p><p><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\"><tr><td><table cellspacing=\"0\" cellpadding=\"0\" border=\"0\" width=\"460\"><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"10\" border=\"0\" bgcolor=\"#eeeeee\"><tr height=\"20\"><td width=\"98%\" bgcolor=\"#eeeeee\"><font size=\"-1\"><b color=\"#666666\">&nbsp;Click for related content</b></font></td></tr></table></td></tr><tr><td><table width=\"100%\" cellspacing=\"5\" cellpadding=\"0\" bordercolor=\"#cccccc\" border=\"0\" style=\"border-top:solid 1px #cccccc;border-bottom:solid 1px #cccccc;background-color:#ffffff;\" bgcolor=\"#ffffff\"><tr><td><table cellspacing=\"0\" border=\"0\" width=\"100%\" cellpadding=\"0\" class=\"headlineList2\"><tr></tr></table></td></tr><tr valign=\"top\"><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"8\"><tr><td style=\"padding:8px;\"><font class=\"bigRedLink\"><ul><li><a href=\"/id/15922823/\">Smokers may be programmed in womb</a></li><li><a href=\"/id/7632791/\">Quiz: Test your knowledge of fitness facts</a></li></ul></font></td></tr></table></td></tr></table></td></tr><tr><td></td></tr><tr><td></td></tr><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"\" bordercolor=\"\" border=\"0\" style=\"background-color:#eeeeee;\" bgcolor=\"#eeeeee\"><tr><td style=\"\"><font class=\"textSmall\" color=\"#000000\"></font></td></tr></table></td></tr></table></td></tr></table></p><p>Among the exercisers, the lowest risk of lung cancer was found in those who had moderate workouts more than four times a week, or vigorous workouts two or more times a week.</p><p>It is still unclear why physical activity might have a preventive effect on lung cancer. Studies over the years have produced conflicting results on that subject. Researchers say it could be that improved pulmonary function reduces both the concentration of carcinogenic particles and the extent to which they are deposited in the lungs.</p><p><b><strong>\'False sense of security\'</strong></b><br>Also, being more physically active could make smokers more aware of the damage they have caused their lungs - leading them to smoke less or quit, Schmitz said.</p><p>Dr. Norman Edelman, chief medical officer for the American Lung Association, echoed Schmitz\'s comments that the report should not give physically active female smokers \"a false sense of security.\"</p><p>\"We don\'t want people to get the wrong message,\" Edelman said. \"A regular smoker has a risk of lung cancer 10 times that of a nonsmoker, and 35 percent reduction in that risk is trivial.\"</p><p>He noted the study does not address the effect of exercise on other smoking-related health problems, such as emphysema and heart disease. He also said that because the active women were less likely to be overweight, it was unclear if the lower lung cancer rate was a result of their exercising or their weight. Some cancers are more common in the obese, Edelman said.</p><div class=\"textBodyBlack\" style=\"clear:both;\"><i><em>?2006 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.</em></i></div><br>');
INSERT INTO `dede_addonarticle` VALUES('386','2','<table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"100%\"><tr><td width=\"10\"></td><td width=\"98%\"><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"98%\" valign=\"top\"><tr><td><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"+2\" color=\"551E1B\">Maxed out! When exercisers go overboard</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><b>Working out too much can be dangerous - and a waste of time</b><br></td></tr><tr><td valign=\"top\"><img border=\"0\" src=\"http://msnbcmedia.msn.com/j/msnbc/Components/Photos/061214/061214_overTraining_hmed_1p.hmedium.jpg\" vspace=\"0\" hspace=\"0\" alt=\"Image: Robert Irwin\"></td></tr><tr><td valign=\"top\"><font size=\"-2\">Jim Mcknight / AP</font><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"-1\">Robert Irwin, 34,?has dialed down his workouts from 80 miles a week to a more manageable 70 miles -?ith breaks when needed.</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br></td></tr></table><font size=\"-2\"><img border=\"0\" src=\"http://msnbcmedia1.msn.com/i/msnbc/Components/Sources/sourceAP.gif\" height=\"20\" width=\"140\" vspace=\"0\" hspace=\"0\"><p></p></font><p>GUILDERLAND, N.Y.  - Robert Irwin boosted his running to 80 miles a week when he was in his 20s. It felt good, until it started feeling bad.</p><p>\"I really started to break down,\" said Irwin, now 34. \"I got plantar fasciitis in both my feet, ended up getting bone spurs. I had a really bad hamstring that hampered me for a couple of years.\"</p><p>Irwin, now a chiropractor in suburban Albany, dialed down his workouts to about half that. He worked his way back up over the years to a more manageable 70 miles a week - with breaks when needed.</p><p>Irwin found out that, yes, it really is possible to exercise too much. Overzealous exercisers can run their way to stress fractures, spin their way to insomnia or even overdo it to the point their immune systems are compromised.</p><p><b><strong>How much is too much?<br></strong></b>The danger is real for both tiptop athletes and middle-agers trying to work off the holiday paunch. Problem is, the line defining when exercise becomes risky is a blurry one. There are different thresholds for different people. But medical experts work off some general guidelines.</p><p>\"The real sweet spot, as you would expect there to be in any biologic system, is around an hour a day,\" said Dr. Mehmet Oz, a surgeon at Columbia University and co-author of \"You: The Owner\'s Manual.\" \"After that, it\'s hard to show a great benefit.\"</p><p>There are no widely accepted recommendations for when adults should lay off exercising - partly because health officials are worried about Americans being too sedentary, not too active. But it\'s also difficult to say with precision when healthy exercise becomes unhealthy among a population that includes extremes - from triathletes to couch potatoes.</p><p>\"It\'s so idiosyncratic, that\'s the tough thing about it,\" said Carl Foster, a professor of exercise and sports science at the University of Wisconsin-La Crosse.</p><p><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\"><tr><td><table cellspacing=\"0\" cellpadding=\"0\" border=\"0\" width=\"460\"><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"10\" border=\"0\" bgcolor=\"#eeeeee\"><tr height=\"20\"><td width=\"98%\" bgcolor=\"#eeeeee\"><font size=\"-1\"><b color=\"#666666\">&nbsp;Other health news</b></font></td></tr></table></td></tr><tr><td><table width=\"100%\" cellspacing=\"5\" cellpadding=\"0\" bordercolor=\"#cccccc\" border=\"0\" style=\"border-top:solid 1px #cccccc;border-bottom:solid 1px #cccccc;background-color:#ffffff;\" bgcolor=\"#ffffff\"><tr><td><table cellspacing=\"0\" border=\"0\" width=\"100%\" cellpadding=\"0\" class=\"headlineList2\"><tr></tr></table></td></tr><tr valign=\"top\"><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"8\"><tr><td style=\"padding:8px;\"><font class=\"bigRedLink\"><ul><li><a href=\"/id/16211596/\">Vote: Are you overzealous or unmotivated?</a></li><li><a href=\"/id/16206352/\">Breast cancer drop tied to less hormone therapy</a></li><li><a href=\"/id/15730776/\">The dog who ate a butcher knife and other tales</a></li></ul></font></td></tr></table></td></tr></table></td></tr><tr><td></td></tr><tr><td></td></tr><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"\" bordercolor=\"\" border=\"0\" style=\"background-color:#eeeeee;\" bgcolor=\"#eeeeee\"><tr><td style=\"\"><font class=\"textSmall\" color=\"#000000\"></font></td></tr></table></td></tr></table></td></tr></table></p><p>William Haskell, professor at the Stanford School of Medicine, says that in general the risk of harm begins to outweigh the benefits for adults after more than an hour a day. Above an hour, it\'s questionable whether you\'re going to get much more from it, he said.</p><p>An obvious concern is increasing the chance of injuries related to wear and tear, like a muscle strain, sprained ankle or a torn cartilage. Oz notes that those sorts of injuries can be a double dose of bad news: Not only do they immediately sideline exercisers, but they can cause nagging problems decades later.</p><p>There are concerns beyond breaks and bruises, of course. Middle-aged men who suddenly ratchet up activity after years of inaction can risk a heart attack. And even hard-charging athletes will sometimes show signs of lethargy, decreased immunity or headaches. The cause of so-called overtraining syndrome among athletes is unknown, but Foster said failure to rest could play a part.</p><p><b><strong>How to bounce back<br></strong></b>Oz\'s rule of thumb is that bodies don\'t bounce back as well after more than 12 hours of exercise a week. He said overexercise can create more oxidative stress, in which oxygen molecules called free radicals are formed that damage DNA and cells in ways that, over time, can accumulate to spur cancer.</p><p>Over time, oxidative stress has been linked to health problems, including cancer.</p><p>In general, doctors\' advice is listen to your body. If you are tired or achy, take a rest. Take days off and vary the intensity of your workout. Irwin counsels runners to watch out for signs they\'re working out too hard, such as a resting heart rate 10 beats a minute over the normal rate.</p><p>\"You have to have recovery time even if you are healthy,\" Irwin said. \"Give yourself some time to rest.\"</p><p>Foster offers some specific pointers for beginners trying to burn off the holiday bulge: Cross-train and give yourself six months or so to build endurance. Respect the limitations that come with age, he said, and \"don\'t try to be 19 the first week. \"</p><p>But whatever you do, don\'t stop exercising.</p><p>\"This is not America\'s big problem. The opposite is,\" Oz said. \"And people shouldn\'t use this as an excuse not to exercise.\"</p><div class=\"textBodyBlack\" style=\"clear:both;\"><i><em>?2006 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.</em></i></div><br>');
INSERT INTO `dede_addonarticle` VALUES('387','2','<table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"100%\"><tr><td width=\"10\"></td><td width=\"98%\"><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\" width=\"98%\" valign=\"top\"><tr><td><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><font size=\"+2\" color=\"551E1B\">How to get healthy in 4 hours a week</font><br><spacer type=\"block\" height=\"10\" width=\"1\"></spacer><br><b>Can\'t turn off the TV? Make better use of time during commercials</b><br></td></tr><tr><td valign=\"top\"></td></tr><tr><td valign=\"top\"></td></tr></table><font size=\"-2\"><div class=\"textMedBlackBold\" style=\"padding-top:10px;\">Karen Collins, R.D.</div><div class=\"textMedBlack\">MSNBC contributor</div><p></p></font><p><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\"><tr><td><table cellspacing=\"0\" cellpadding=\"0\" border=\"0\" width=\"102\"><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"10\" border=\"0\" bgcolor=\"#7788aa\"><tr height=\"20\"><td width=\"20\" bgcolor=\"#7788aa\"><img border=\"0\" src=\"http://msnbcmedia2.msn.com/i/msnbc/Test-Dev/donna/msnbc10/Launch%20images/byline_msnbc.gif\" height=\"20\" width=\"100\" vspace=\"0\" hspace=\"0\"></td><td width=\"98%\" bgcolor=\"#7788aa\"><font size=\"-1\"><b color=\"#000000\"></b></font></td></tr></table></td></tr><tr><td><table width=\"100%\" cellspacing=\"5\" cellpadding=\"0\" bordercolor=\"#666666\" border=\"0\" style=\"border-top:solid 1px #666666;border-bottom:solid 1px #666666;background-color:#ffffff;\" bgcolor=\"#ffffff\"><tr><td><table cellspacing=\"0\" border=\"0\" width=\"100%\" cellpadding=\"0\" class=\"headlineList2\"><tr></tr></table></td></tr><tr valign=\"top\"><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"0\"><tr><td><img border=\"0\" src=\"http://msnbcmedia1.msn.com/j/msnbc/Components/Bylines/mugs/MSNBC%20Interactive/msnbc_collins_karen.thumb.jpg\" vspace=\"0\" hspace=\"0\"></td></tr><tr><td style=\"padding:4px;\"><font color=\"#000000\"><table cellspacing=\"0\" cellpadding=\"0\" border=\"0\"><tr><td><font color=\"black\"><b>Karen Collins, R.D.</b></font></td></tr></table></font></td></tr></table></td></tr></table></td></tr><tr><td></td></tr><tr><td></td></tr><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"\" bordercolor=\"\" border=\"0\" style=\"background-color:#eeeeee;\" bgcolor=\"#eeeeee\"><tr><td style=\"\"><font class=\"textSmall\" color=\"#000000\"></font></td></tr></table></td></tr></table></td></tr></table></p><p>A Nielsen Media Research report from fall 2006 shows that the average American spends four hours and 35 minutes watching television each day. Each week, television viewing adds up to more than 30 hours - well beyond a part-time job. </p><p>Other reports show that national and local commercials now total an average of eight minutes for every half-hour show. So the average viewer is watching 40 minutes of commercials a day, or more than four and a half hours weekly.</p><p>Television is not necessarily wasted time, as people use it to relax and learn. But lack of time is one of the most commonly reported reasons that people don\'t exercise or plan and prepare healthier meals. Perhaps it is worth considering the benefits that the time you spend watching television could bring.</p><p><b><strong>A gold mine of time</strong></b><br>If lack of time keeps you from adopting some healthful habits but you aren\'t ready to reduce your television-watching time, you might reconsider the way you spend your commercial-watching time. There are several different approaches you could take to make use of this gold mine of time.</p><p>First, you could use commercial times to accomplish those health-supporting tasks you never seem to get done. Many people find that one of the secrets to healthier eating is to plan meals ahead. This allows you to grocery shop more efficiently and avoid the stress that comes when you haven\'t given dinner a thought until a few minutes before you hope to eat. In the course of an hour of television programming, you could plan close to a week\'s worth of meals and perhaps even write the grocery list for a weekly shopping trip.</p><p>People often say that they would like to save money and eat better by bringing their lunch to work, but that they have no time to make it. Others say they find no time to prepare the fruit they\'d like to have with their breakfast. Commercials offer plenty of time to do these tasks. You could also assemble foods for the next day\'s breakfast.</p><p><table cellpadding=\"0\" cellspacing=\"0\" border=\"0\"><tr><td><table cellspacing=\"0\" cellpadding=\"0\" border=\"0\" width=\"460\"><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"10\" border=\"0\" bgcolor=\"#eeeeee\"><tr height=\"20\"><td width=\"98%\" bgcolor=\"#eeeeee\"><font size=\"-1\"><b color=\"#666666\">&nbsp;Click for related content</b></font></td></tr></table></td></tr><tr><td><table width=\"100%\" cellspacing=\"5\" cellpadding=\"0\" bordercolor=\"#cccccc\" border=\"0\" style=\"border-top:solid 1px #cccccc;border-bottom:solid 1px #cccccc;background-color:#ffffff;\" bgcolor=\"#ffffff\"><tr><td><table cellspacing=\"0\" border=\"0\" width=\"100%\" cellpadding=\"0\" class=\"headlineList2\"><tr></tr></table></td></tr><tr valign=\"top\"><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"8\"><tr><td style=\"padding:8px;\"><font class=\"bigRedLink\"><ul><li><a href=\"/id/16314672/\">Vote: How much TV do you watch?</a></li><li><a href=\"/id/16175124/\">If you can\'t quit smoking, at least work out</a></li><li><a href=\"/id/7632791/\">Quiz: Test your knowledge of fitness facts</a></li></ul></font></td></tr></table></td></tr></table></td></tr><tr><td></td></tr><tr><td></td></tr><tr><td><table width=\"100%\" cellspacing=\"0\" cellpadding=\"\" bordercolor=\"\" border=\"0\" style=\"background-color:#eeeeee;\" bgcolor=\"#eeeeee\"><tr><td style=\"\"><font class=\"textSmall\" color=\"#000000\"></font></td></tr></table></td></tr></table></td></tr></table></p><p>What about fitness goals that are never met? In a single commercial break you could do several sets of crunches to tone those ab muscles, other strength-training exercises or stretches to improve your flexibility. Stashing weights or exercise bands near the television allows you to readily start an activity when the commercials start.</p><p>A second approach is to use commercials to take care of small general tasks that eat up the time you\'d like to spend going for a walk or attending a fitness class. By using commercials to pay bills, do laundry and sort through mail and e-mails, the average American can accumulate more than four hours of time saved in the course of a week, enough to make a substantial boost in exercise time.</p><p>Technology offers a third option. If you have a recording technology, you can record television shows and fast-forward through the commercials. You can finish four and a half hours of television shows in fewer than four hours. The trick, however, is to use the extra time to work for you, instead of to watch yet another show.</p><p><em>Nutrition Notes is provided by the </em><a href=\"http://www.aicr.org/\"><em>American Institute for Cancer Research</em></a><em> in Washington, D.C.</em></p><div class=\"textBodyBlack\" style=\"clear:both;\"><i><em>?2007 MSNBC Interactive</em></i></div><br>');
INSERT INTO `dede_addonarticle` VALUES('388','2','\n\n\n	 <p>Some graduate students grind out their dissertations in late-night sessions, alone with their thoughts in the wasted fluorescent glow of a windowless lab. Others spend those same hours drinking in bars, ?iscussing?their thesis over a round or drinks or three.</p> \n<div id=\"articleInline\">\n<div id=\"inlineBox\"><a href=\"#secondParagraph\" class=\"jumpLink\">Skip to next paragraph</a>\n  \n   \n<div class=\"image\">\n<IMG src=\"http://graphics.nytimes.com/images/2006/12/12/science/beer190.jpg\" width=\"190\" height=\"325\" alt=\"\" border=\"0\">\n<div class=\"credit\">Tony Cenicola/The New York Times</div>\n<p class=\"caption\">\n<strong>Vinegar or Not?</strong> If taste-testers weren&#146;t clued in beforehand, they liked the vinegar version better. \n</p>\n</div>\n  \n   \n</div>\n</div><a name=\"secondParagraph\"></a>\n <p>Leonard Lee, a recent graduate of the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/m/massachusetts_institute_of_technology/index.html?inline=nyt-org\" title=\"More articles about Massachusetts Institute of Technology\">Massachusetts Institute of Technology</a>, managed to do both at the same time. A few times a week for about six months, Mr. Lee spent his evenings at an on-campus watering hole, either the Thirsty Ear or the Muddy Charles, buying fellow patrons beer, as part of a study of taste.</p><p>In an interview Dr. Lee, now an instructor at the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/c/columbia_university/index.html?inline=nyt-org\" title=\"More articles about Columbia University.\">Columbia University</a> business school, swore that this exercise was not a ruse to meet women or an effort to stick M.I.T with his bar tab. </p><p>And he has a published paper to back him up: ?he Influence of Expectation, Consumption and Revelation on Preferences for Beer,?appearing in the December issue of Psychological Sciences, one of the field? leading research journals. </p><p>In the study, Dr. Lee and two M.I.T. researchers, Shane Fredrick and Dan Ariely, found that they could change beer drinkers?taste preferences by telling them about a secret ingredient in a beer before they drank it. </p><p>In previous studies, psychologists had found that putting brand labels on containers of beer, soft drinks and other products tended  to enhance people? subjective ratings of quality. But the new experiment demonstrates that this preference involves more than simple brand loyalty. It changes the experience of taste itself. </p><p>?t? a clean demonstration that what we think is going into our mouth actually changes what we taste, down to the level of the taste buds themselves,?said Michael Norton, an assistant professor of business administration in the marketing department of the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/h/harvard_university/index.html?inline=nyt-org\" title=\"More articles about Harvard University.\">Harvard</a> Business School who did not take part in the research. </p><p>In a series of experiments, Dr. Lee approached bar patrons and asked them  whether they wanted to participate in a beer taste test, with free beer. Few refused;  388 young men and women tasted two beers each, one a regular draft of Budweiser or Samuel Adams, and the other the same beer with a few drops of balsamic vinegar added. </p><p>Most beer drinkers say vinegar would worsen the drinks, previous work had found. </p><p>But Mr. Lee found that about 60 percent of the patrons in the blind taste test ?they did not know which beer contained the vinegar ?actually preferred the balsamic ?.I.T. Beer.?</p><p>Another group of tasters learned which beer was which after they had tasted the beers but before making their choices, and they, too, preferred the M.I.T. Beer by about the same margin as the blind-test group. </p><p>But knowing which beer had the vinegar before swigging soured the experience.  About a third of the patrons who were told the identities of the beers beforehand chose the M.I.T. brew. </p><p>Dr. Lee said that the study showed  that the experience of taste involved not only the sensation of a blend of ingredients, but also the ?op-down?influence of expectations. Previous research with brain imaging had shown that expectations could change the trace of activity of people? brains when tasting drinks. </p><p>Parents of young children know this instinctively. When giving him cod liver oil as a nutritional supplement, Dr. Lee said, his mother called it ?yrup.?</p><p>In the spirit of blind testing, other parents choose not to create any bias at all. They answer, ?hat? in this??with, ?ust try it, you?l like it.?/p><NYT_UPDATE_BOTTOM>\n</NYT_UPDATE_BOTTOM>\n');
INSERT INTO `dede_addonarticle` VALUES('389','2','\n\n<NYT_CORRECTION_TOP>\n<p><span class=\"bold\">Correction Appended</span></p>\n</NYT_CORRECTION_TOP>\n	 <p>COLORADO SPRINGS </p> \n<div id=\"articleInline\">\n<div id=\"inlineBox\"><a href=\"#secondParagraph\" class=\"jumpLink\">Skip to next paragraph</a>\n  \n  \n   \n<div class=\"image\">\n<div class=\"enlargeThis\"><a href=\"javascript:pop_me_up2(\'http://www.nytimes.com/imagepages/2006/12/20/style/21fitness.2.html\', \'21fitness_2\', \'width=368,height=600,scrollbars=yes,toolbars=no,resizable=yes\')\">Enlarge This Image</a></div>\n<a href=\"javascript:pop_me_up2(\'http://www.nytimes.com/imagepages/2006/12/20/style/21fitness.2.html\', \'21fitness_2\', \'width=368,height=600,scrollbars=yes,toolbars=no,resizable=yes\')\">\n<IMG src=\"http://graphics.nytimes.com/images/2006/12/20/style/21fitness.2.190.jpg\" width=\"190\" height=\"287\" alt=\"\" border=\"0\">\n</a>\n<div class=\"credit\">Keith Ladzinski/Getty Images for The New York Times</div>\n<p class=\"caption\">\nMr. Carmichael with a picture of his patron saint. \n</p>\n</div>\n  \n</div>\n</div><a name=\"secondParagraph\"></a>\n <p>A PAIR of oversize cardboard cutouts of <a href=\"http://topics.nytimes.com/top/reference/timestopics/people/a/lance_armstrong/index.html?inline=nyt-per\" title=\"More articles about Lance Armstrong.\">Lance Armstrong</a> loom over the lobby of Carmichael Training Systems. On the business? Web site, Mr. Armstrong beams in the well-lighted foreground while Chris Carmichael, his longtime coach and the company? founder, looks on from the rear. </p><p>Mr. Carmichael has long been the man behind The Man. The best coaches often are wizards behind curtains, visionaries who can see in people what they can? yet imagine in themselves. A year after he met Mr. Armstrong, Mr. Carmichael had helped create a Tour de France winner in the headstrong competitor. For his chutzpah and hard work, he has been repaid many times over because, as Lance Armstrong? star rose with seven Tour victories, Carmichael Training Systems, an Internet-based coaching business, took off. </p><p>Mr. Carmichael admits as much. ? know in the coaching world a lot of people say, ?h, Carmichael is lucky because he works with Lance ?Carmichael wouldn? have anything that he? got without him,??he said, his voice rising. ? kind of nod my head and go, ?eah.??</p><p>But now Mr. Carmichael has a new book, one that all but declares his willingness to move beyond Mr. Armstrong and seize an identity wholly his own. The book, ? Essentials for a Winning Life: The Nutrition, Fitness, and Life Plan for Discovering the Champion Within,?represents Mr. Carmichael? transformation from renowned coach of endurance athletes to guru for the overstuffed and underexercised. </p><p>It? not just a <a href=\"http://topics.nytimes.com/top/news/health/diseasesconditionsandhealthtopics/diet/index.html?inline=nyt-classifier\" title=\"Recent and archival health news about diet and nutrition.\">diet</a> book, but a holistic ?erformance plan?that attempts to pair just the right amount of whole foods to fuel each day? training or recovery. Besides nutrition and exercise, Mr. Carmichael recommends heeding three other ?ssentials? work (get fit to be better respected), relationships (start engaging your family) and health (have routine checkups). </p><p> ?hat? key is looking at the whole deal,?Mr. Carmichael said over lunch at a trattoria here. ?ou can? go: ?ey, I want to get fit. I want to lose weight,?without going, ?ey, what is my relationship with my spouse and my kids???</p><p>Mr. Carmichael, a married father of three, argues that lifestyle changes stick only when there? an emotional payoff ?be it more energy with the kids, more spontaneous sex or fewer outbursts at work. ?f you?e strong in all those five essentials, you can continue to perform in life, whether in athletics, in your career or in relationships,?he said. </p><p>The timing of his first book for a general audience represents his push to another level in dispensing coaching advice. ?ance was going to retire,?said Kevin Dessart, the marketing director for Carmichael Training. ?e needed to establish the company on its own. Everything for the first few years was Lance, Lance, Lance.?</p><p>Now everything is Carmichael, Carmichael, Carmichael.</p><p>Mr. Armstrong? endorsements gave Mr. Carmichael bankable credentials. After their first Tour de France victory in 1999, he founded Carmichael Training with four employees in Colorado Springs. It now has a staff of more than 100 on site, satellite coaches and 3,000 clients. </p><p>In the last six years, Mr. Carmichael has helped write a cookbook and four books about his training philosophy. The books and his columns in Bicycling and Outside magazines helped secure his fan base among amateur endurance athletes.</p><p> Mr. Carmichael also has seven $9.99 iPod workouts, available online, that allow amateurs to ride the Tour at home. Since July, there have been 60,000 downloads, Mr. Dessart said. Nutrition newsletters, by in-house dietitians, are e-mailed weekly to 60,000 subscribers. </p><p>In September, streaming video on <a href=\"http://trainright.com\" target=\"_\">trainright.com</a>, Carmichael Training began offering behind-the-scenes conversations with top coaches that have the feel of morning talk-show banter. </p><p>And in October, Mr. Carmichael became the host of ?e vs. Me,?a half-hour on the Fine Living Network, available in 41.4 million households, during which a professional coaxes an inept aspirant into competence in a sport like golf or windsurfing. </p><p>The budding empire has attracted the attention of other coaches. Sam Callan, who oversees coaching education at USA Cycling, had wondered how Carmichael Training Systems would sustain itself after Mr. Armstrong? exit from racing. ?as CTS going to collapse or reinvent themselves??Mr. Callan said. ?hey have obviously reinvented themselves.?</p><div id=\"pageLinks\"><ul id=\"pageNumbers\"><li> 1 </li><li> <a onClick=\"s_code_linktrack(\'Article-MultiPagePageNum2\');\" title=\"Page 2\" href=\"?pagewanted=2&_r=5\">2</a> </li></ul><a class=\"next\" onClick=\"s_code_linktrack(\'Article-MultiPage-Next\');\" \n             title=\"Next Page\"\n             href=\"?pagewanted=2&_r=5\">Next Page &#x00bb;</a></div><NYT_CORRECTION_BOTTOM>\n<p><span class=\"bold\">Correction: December  28, 2006</span></p>\n<p><span class=\"italic\"><p>Because of an editing error, an article last week about Chris Carmichael, the trainer who helped <person idsrc=\"nyt-per\" value=\"arts,automobiles,books,business,college,dining,education,fashion,garden,giving,health,jobs,magazine,movies,multimedia,nyregion,obituaries,realestate,science,sports,style,technology,theater,travel,us,washington,weekinreview,world:::More articles about Lance Armstrong.:::http://topics.nytimes.com/top/reference/timestopics/people/a/lance_armstrong/index.html\"><alt-code idsrc=\"nyt-per\" value=\"Armstrong, Lance\"/>Lance Armstrong</person> win the Tour de France seven times, misstated the chronology of their professional relationship. Mr. Armstrong won his first Tour in 1999, nine years after meeting Mr. Carmichael; he did not win it a year after they met.</p></span></p>\n</NYT_CORRECTION_BOTTOM><NYT_UPDATE_BOTTOM>\n</NYT_UPDATE_BOTTOM>\n');
INSERT INTO `dede_addonarticle` VALUES('390','2','\n\n\n	 <p>IN the past, you could learn a lot about a person from a group of letters: Ph.D., D.D.S., V.F.W., D.W.I. </p> \n<div id=\"articleInline\">\n<div id=\"inlineBox\"><a href=\"#secondParagraph\" class=\"jumpLink\">Skip to next paragraph</a>\n  \n  \n<div id=\"sectionPromo\">\n<!--begin comments promo -->\r\n<a href=\"http://news.blogs.nytimes.com/?p=117\">\r\n<h3 class=\"promo\">Readers\' Opinions </h3></a><div class=\"story\"><h5><a href=\"http://news.blogs.nytimes.com/?p=117\">Share Your Thoughts</a></h5><p class=\"summary\">Should one measure of body size fit all?</p>\r\n<ul class=\"refer\"><li><a href=\"http://news.blogs.nytimes.com/?p=117\">Read Comments</a> </li></ul></div>\r\n<!--end comments promo -->\n</div>\n   \n<div class=\"image\">\n<IMG src=\"http://graphics.nytimes.com/images/2006/12/27/style/28exer190.2.jpg\" width=\"190\" height=\"326\" alt=\"\" border=\"0\">\n<div class=\"credit\">Chris Pizzello/Associated Press</div>\n<p class=\"caption\">\n</p>\n</div>\n  \n<div class=\"image\">\n<IMG src=\"http://graphics.nytimes.com/images/2006/12/27/style/28exer190.3.jpg\" width=\"190\" height=\"290\" alt=\"\" border=\"0\">\n<div class=\"credit\">Pablo Martinez Monsivais/Associated Press</div>\n<p class=\"caption\">\n</p>\n</div>\n  \n<div class=\"image\">\n<IMG src=\"http://graphics.nytimes.com/images/2006/12/27/style/28exer190.6.jpg\" width=\"190\" height=\"308\" alt=\"\" border=\"0\">\n<div class=\"credit\">Getty Images for CFDA</div>\n<p class=\"caption\">\n</p>\n</div>\n   \n</div>\n</div><a name=\"secondParagraph\"></a>\n <p>Now another set looms ahead, and it affects everyone from teeny tiny models to adoptive parents to schoolchildren: B.M.I. or Body Mass Index.</p><p>But few people actually know what it  means. </p><p>? know that having a low B.M.I. is supposed to be a good thing, but I have no idea what it really is or how to figure it out,?said Hilary Black, 35, the editor of Tango, a magazine about relationships. ?eeping track of my weight is more important to me than keeping track of my B.M.I.?</p><p>Ms. Black is not interested in adopting a child from China. If she were, she might be very concerned with her index rating. Last week, the government-run China Center of Adoption Affairs mandated that prospective adoptive parents have, among financial, educational, marital and other health requirements, an index rating under 40.</p><p>Ms. Black does not have children. If she did, and if she lived in Arkansas or Tennessee, she would receive a report card noting her children? index figures, in addition to their ability to play nice with others.</p><p>Ms. Black might also be worried about her index number if she were a model: In September, organizers in Madrid banned from its runways five models whose index rating was below 18.5. In Milan, fashion industry officials have also barred knife-thin models from its February shows. </p><p>The B.M.I. is a mathematical calculation of a person? weight in kilograms divided by his or her height in meters squared. Since most Americans have no clue what their height is in meters (remember the  failed attempt to go metric circa 1976?), it? easiest to determine an index rating by visiting a Web site like that of the National Heart Lung and Blood Institute (<a href=\"http://www.nhlbisupport.com/bmi\" target=\"_\">www.nhlbisupport.com/bmi</a>), where one can determine their index rating by entering their height in feet and weight in pounds.</p><p>And as the index, a measurement adopted by government health agencies, increasingly gains currency in many areas of life, you may wish to know yours. But how important is it? The number should not be the final word for measuring whether a person is under- or overweight to an unhealthy degree, some experts say. </p><p>?ur society is really fixated on numbers, and the problem is when it comes to weight distribution and the risk for <a href=\"http://topics.nytimes.com/top/news/health/diseasesconditionsandhealthtopics/heartdisease/index.html?inline=nyt-classifier\" title=\"Recent and archival health news about heart disease.\">heart disease</a>, it? not just one number ?it? the percentage of body fat, B.M.I. and waist size that matters,?said Dr. Nieca Goldberg, a cardiologist at Lenox Hill Hospital in Manhattan.</p><p>Dr. Peter D. Vash, the director of medical affairs at Lindora Medical Clinics, in Costa Mesa, Calif., compares the index to a speed limit. ?t? not always an absolute index in the individual case,?he said.</p><p>A Belgian statistician and astronomer, Adolphe Quetelet, invented the index formula in the 1830s. But it wasn? until the 1980s that public health agencies adopted it as a way of identifying individuals at risk for heart attacks, <a href=\"http://topics.nytimes.com/top/news/health/diseasesconditionsandhealthtopics/bloodpressure/index.html?inline=nyt-classifier\" title=\"Recent and archival health news about blood pressure.\">hypertension</a>, <a href=\"http://topics.nytimes.com/top/news/health/diseasesconditionsandhealthtopics/diabetes/index.html?inline=nyt-classifier\" title=\"Recent and archival health news about diabetes.\">diabetes</a>, stroke and some cancers. </p><p>In 1998, two branches of the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/n/national_institutes_of_health/index.html?inline=nyt-org\" title=\"More articles about National Institutes of Health, U.S.\">National Institutes of Health</a> created new guidelines which divided people into categories: You were ?ormal?if your index rating was between 18.5 and 24.9; ?verweight? if it was 25 to 29.9; and ?bese?if it was 30 or higher.</p><p> After the change, many doctors and lay people were up in arms. By the revised standards, nearly 55 percent of the American adult population in 1998, was considered overweight or obese, according to the N.I.H. (Today, 66.3 percent of adults are overweight or obese, according to the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/c/centers_for_disease_control_and_prevention/index.html?inline=nyt-org\" title=\"More articles about the Centers for Disease Control and Prevention.\">Centers for Disease Control and Prevention</a>.) </p><p>The index also didn? distinguish between body fat and muscle mass, so athletes and bodybuilders like <a href=\"http://topics.nytimes.com/top/reference/timestopics/people/s/arnold_schwarzenegger/index.html?inline=nyt-per\" title=\"More articles about Arnold Schwarzenegger.\">Arnold Schwarzenegger</a>, whose rating was 33 when he was Mr. Universe, were technically obese.</p><p>That struck some people as odd. Such discrepancies got experts wondering how accurately the index gauges health. Others questioned the reliability of the index because the figure doesn? take fitness into account. </p><p>A low number can be deceptive. Sedentary men with a rating of less than 27 were at a greater risk for heart attacks, strokes, diabetes and certain cancers than fit men with a rating above 30, according to a study of 25,389 men conducted by the Cooper Aerobics Center in Dallas. </p><p> ?n the past, it used to be felt that if you had a high B.M.I. you had a high mortality and all these risk factors,?said Dr. Michael D. Ozner, a cardiologist and medical director of wellness and prevention at Baptist Health South Florida in Miami. ?e now know that exercise is extremely important.?/p><p>A study published in the August 19 issue of the medical journal Lancet combined data from 40 studies involving about 250,000 people with heart disease. The researchers found that patients with a low rating in the normal rating had a higher risk of death than others in the  normal rating. Overweight patients had better survival rates and fewer heart problems than those with a normal index number. </p><p>?e concluded that B.M.I. might not be the best way to assess body fatness,?said Dr. Francisco Lopez-Jimenez, the lead author and a cardiologist at the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/m/mayo_clinic/index.html?inline=nyt-org\" title=\"More articles about Mayo Clinic\">Mayo Clinic</a> in Rochester, Minn. ?he issue is that people with ?ormal?weight based on B.M.I. may have a lot of fat, and we?e labeling these people as completely healthy when they might not be.?</p><p>Yet, the index remains a widely accepted gauge of health, even though some tools are better predictors like say the hip-to-waist ratio in the case of heart attacks. Part of the reason is because it? simple to calculate and cheap. </p><p>It is not the best way to test body fat, but the others are often time-consuming or unreliable. Many gyms use the skin-fold test: a caliper-wielding trainer pinches your body in three to seven places to determine your fat-to-muscle ratio. But the results vary depending on who? administering the test, and what body parts they pinch.</p><p>The method that many doctors consider the gold standard is both tricky and inconvenient, since it requires a patient to be submerged in a water tank, to exhale, and then sit on an underwater scale. (Since fat is less dense than muscle, the more body fat you have, the less you?l weigh in water.) But most doctors don? have oversize  cisterns in their offices, not everyone can hold their breath for an extended period and ?ho wants to get all of their patients naked??asked Dr. Amanda J. Dupont of the Austin Bariatric Clinic in Texas.</p><p>To assess her clients, Charla McMillian, a former Marine who runs FitBoot, a training program in Boston, says body fat is more crucial than the index. ?t has nothing to do with how? their heart, how? their cardio, how? their strength,?she said.</p><p>Maybe so, but that? not much of a consolation for Lauri Owen, a lawyer in Bethel, Alaska, who is planning to adopt a 3-year-old boy from China, in March. Ms. Owen, 39, applied in July; her application was accepted a week before the China ruling. ?f it had been a week later I wouldn? have been able to adopt the boy,?said Ms. Owen, who is single and whose index rating hovers between 41 and 42. ?t? appalling. There are so many kids over there who desperately need homes. It was my hope to adopt him and then another child from China. Obviously, that? not going to happen now.?</p><NYT_AUTHOR_ID><p id=\"authorId\">Paula Schwartz contributed reporting.</p></NYT_AUTHOR_ID><NYT_UPDATE_BOTTOM>\n</NYT_UPDATE_BOTTOM>\n');
INSERT INTO `dede_addonarticle` VALUES('391','2','\n\n\n	 <p>People in the United States have gotten used to the repulsive fact that raw chicken, meat and eggs are often contaminated with dangerous bacteria. Scrub the cutting board, we are warned, don? nibble the cookie dough, don? eat burgers rare. In other words, handle meat like a biohazard ?and then eat it. </p> \n<div id=\"articleInline\">\n<div id=\"inlineBox\"><a href=\"#secondParagraph\" class=\"jumpLink\">Skip to next paragraph</a>\n  \n  \n<div id=\"sidebarArticles\">\n<h4>Related</h4>\n<h2>\n\n\n<a href=\"http://www.nytimes.com/2006/12/10/nyregion/10health.html\" >Gumshoe Work and Luck Helped in E. Coli Case</a>\n\n(December 10, 2006)\n</h2>\n</div>\n<div id=\"inlineReadersOpinion\">\n<h4>Readers&#8217; Opinions</h4>\n<div class=\"story\">\n<h2>\n<a href=\"http://forums.nytimes.com/top/opinion/readersopinions/forums/health/fitnessandnutrition/index.html?page=recent\">Forum: Fitness and Nutrition</a>\n</h2>\n<p class=\"summary\"></p>\n</div>\n</div>\n   \n<div class=\"image\">\n<div class=\"enlargeThis\"><a href=\"javascript:pop_me_up2(\'http://www.nytimes.com/imagepages/2007/01/01/health/02seco.2.ready.html\', \'02seco_2_ready\', \'width=667,height=445,scrollbars=yes,toolbars=no,resizable=yes\')\">Enlarge This Image</a></div>\n<a href=\"javascript:pop_me_up2(\'http://www.nytimes.com/imagepages/2007/01/01/health/02seco.2.ready.html\', \'02seco_2_ready\', \'width=667,height=445,scrollbars=yes,toolbars=no,resizable=yes\')\">\n<IMG src=\"http://graphics.nytimes.com/images/2007/01/01/health/02seco.2.190.jpg\" width=\"190\" height=\"117\" alt=\"\" border=\"0\">\n</a>\n<div class=\"credit\">Richard Turtletaub</div>\n<p class=\"caption\">\n</p>\n</div>\n  \n</div>\n</div><a name=\"secondParagraph\"></a>\n <p>But until recently, getting sick from salad was something that most Americans didn? even think about unless they were traveling to a poor country. At home, fruits and vegetables have been regarded as clean and safe for as long as most people can remember.</p><p>Lately, though, produce has caused a disturbing number of disease outbreaks; just since September, bacteria-tainted tomatoes, spinach and lettuce have made hundreds of people sick, and killed three. There have been 20 serious outbreaks in the past decade or so, and many have come from crops grown in California, not from imports. Fruit juices, alfalfa sprouts and almonds have also been involved ?all of them supposedly health foods, like salad, the things we feel most virtuous about eating. </p><p>The known outbreaks are just the tip of the iceberg, health officials say; far more illness is never reported. Most people don? call the health department about a few days of gut trouble. The government estimates that  over all, food-borne microbes ?not just the ones on produce ?make 76 million people a year sick, put 325,000 in the hospital and kill 5,000. </p><p>In a modern country, a rise in disease caused by tainted food seems like a giant step backward in public health. But there hasn? been much public outrage or even disgust at the notion of filth seeping into the food supply. </p><p>Among the nastiest bacteria is E. coli 0157:H7, which makes a powerful toxin that can cause severe illness and sometimes even kidney failure. This is the germ found on spinach a few months ago, and more recently on iceberg lettuce served at Taco Bell restaurants. It comes from cow feces and was first identified in 1982. Feeding the animals grain instead of hay seems to promote its growth. </p><p>The strain is harmless to cows, but in people it is so dangerous, according to the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/f/food_and_drug_administration/index.html?inline=nyt-org\" title=\"More articles about the U.S. Food And Drug Administration.\">Food and Drug Administration</a>, that swallowing as few as 10 organisms may be enough to cause an infection. About 73,000 people a year get sick from this type of bacteria, and 61 die, the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/c/centers_for_disease_control_and_prevention/index.html?inline=nyt-org\" title=\"More articles about the Centers for Disease Control and Prevention.\">Centers for Disease Control and Prevention</a> reports. </p><p>?t? gotten more attention this fall, but we?e seen these outbreaks due to lettuce and other leafy greens for a long time,?said Dr. Christopher Braden, chief of the outbreak response and surveillance team for enteric diseases at the disease centers. ?e are seeing this on an ongoing basis. That? not an acceptable outcome. We need to find ways to interrupt that contamination.?</p><p>Last August, the F.D.A. announced a ?ettuce safety initiative?in response to recurring E. coli outbreaks. It began with last fall? lettuce harvest and included visits by inspectors to farms and cooling and packing facilities. But the spinach and Taco Bell outbreaks happened anyway. </p><p>There are several ways that bacteria can contaminate lettuce. Water is an obvious route, whether from unsanitary irrigation or spraying, or from flooding. Animals can carry bacteria onto farmland, which is apparently how the spinach outbreak occurred ?feral pigs wandered from cow pastures to spinach fields, taking E. coli with them. Sick workers who handle produce can also contaminate it, and so can dust blowing off pastures. One bad batch can spoil others when they are mixed for chopping and bagging.</p><p>Scientists think most contamination lies on the surface of crops, but studies have shown that it is possible for bacteria to be taken up through root systems and actually wind up inside the plants, where no amount of washing could get rid of it. In any case, E. coli 0157:H7 tends to be sticky and is difficult or impossible to wash off, even when it? only on the surface of produce. </p><p>Over the past 30 years, diseases linked to produce have increased, Dr. Braden said. Increased ability to detect outbreaks may explain part of the increase, but not all of it, he added.</p><p>?e?e convinced it? real in large part,?he said. ?e?e seeing an increased number of outbreaks, an increased number of cases in outbreaks, and an increase in the number of types of produce involved.?</p><p>The reason is not known for sure. But, Dr. Braden said: ?he way produce is farmed and processed has changed. It? become more centralized, and you have these huge processors and distributors that produce tens of thousands of pounds of a particular produce in a particular day. If something goes wrong with that produce you?e got a big problem, whereas with small farmers, if there is a problem it? much more limited.?/p><p>In addition, he said, bagged and prewashed produce didn? exist 25 years ago, and people today eat more raw vegetables than in the past. </p><p>?here? probably more susceptible people eating those things,?Dr. Braden said. ?e have an aging population, and more people with chronic medical conditions that might make them more susceptible.?/p><div id=\"pageLinks\"><ul id=\"pageNumbers\"><li> 1 </li><li> <a onClick=\"s_code_linktrack(\'Article-MultiPagePageNum2\');\" title=\"Page 2\" href=\"?pagewanted=2&_r=5\">2</a> </li></ul><a class=\"next\" onClick=\"s_code_linktrack(\'Article-MultiPage-Next\');\" \n             title=\"Next Page\"\n             href=\"?pagewanted=2&_r=5\">Next Page &#x00bb;</a></div><NYT_UPDATE_BOTTOM>\n</NYT_UPDATE_BOTTOM>\n');
INSERT INTO `dede_addonarticle` VALUES('392','2','\n\n\n	 <p>IN a high school locker room in Worthington, Ohio, Sam Maniar handed a piece of string tied to a washer to each of the field hockey players sitting around him. He told the athletes to use their minds to move the washer from side to side, and he watched as each girl? washer started to swing. </p> \n<div id=\"articleInline\">\n<div id=\"inlineBox\"><a href=\"#secondParagraph\" class=\"jumpLink\">Skip to next paragraph</a>\n  \n   \n<div class=\"image\">\n<IMG src=\"http://graphics.nytimes.com/images/2007/01/03/style/04fitness.190.jpg\" width=\"190\" height=\"189\" alt=\"\" border=\"0\">\n<div class=\"credit\">Ken Orvidas</div>\n<p class=\"caption\">\n</p>\n</div>\n  \n   \n</div>\n</div><a name=\"secondParagraph\"></a>\n <p>?y thinking about moving the washer, we send a message from the brain to the nerve receptors in our fingers to move the string attached to the washer,?said Dr. Maniar, a sports psychologist. ?ost people are in total amazement. I use it show the connection between our thoughts and our bodies.?</p><p>Every athlete and coach knows that harnessing one? mind can lead to feats of coordination and finesse on the field. But what many are just learning is that taking care of an athlete? emotional health   ?and <a href=\"http://topics.nytimes.com/top/news/health/diseasesconditionsandhealthtopics/stresshuman/index.html?inline=nyt-classifier\" title=\"Recent and archival health news about stress.\">managing stress</a> in particular ?can help prevent injury. </p><p>?he research is there showing that high stress levels do increase the risk of getting injured, but few lay people realize the connection,?Dr. Maniar said. </p><p>Iona MacKenzie, 35, a triathlete and adventure racer in Boulder, Colo., believes that a period of undue tension in 2001 led to her back-to-back injuries. Ms. MacKenzie had just started a highly stressful job in Vancouver, was rowing competitively and was also dealing with a long-distance relationship that was financially and emotionally draining. </p><p>?? been rowing for about seven or eight years completely injury free,?she said. ?ut during that year I fractured a rib and soon after that healed, I injured my lower back. Both are fairly common injuries for female rowers, but I don? feel like either would have happened if my body hadn? been so weakened by how much stress I was under.?/p><p> The American College of Sports Medicine recently issued a consensus statement ?a joint effort by about a dozen sports medicine practitioners, team doctors and sports psychologists ?to inform team physicians, coaches and athletic trainers about the important link between stress and injury. </p><p>?his concept is not always welcomed with open arms in the sports community where athletes are taught to be tough,?said Dr. Stanley A. Herring, chairman of the consensus statement committee, a team physician for the <a href=\"http://topics.nytimes.com/top/news/sports/profootball/nationalfootballleague/seattleseahawks/index.html?inline=nyt-org\" title=\"Recent news and scores about the Seattle Seahawks.\">Seattle Seahawks</a> and a consultant to the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/u/university_of_washington/index.html?inline=nyt-org\" title=\"More articles about University of Washington\">University of Washington</a>? sports medicine department. ?ut you can? tough your way through mental issues.?/p><p> Stress is an omnipresent problem, and the word is used to describe situations ranging from a long wait at Starbucks to fear of a terrorist attack. So why, one may argue, isn? every athlete collapsing to the ground?</p><p>While the research has shown a consistent connection between significant negative life events ?the end of a relationship, a death in family, the loss of job, failing in school ?and the increased risk of injury, the key isn? so much the stressful event itself, but how a person handles it. </p><p>?ne man? stress is another man? vacation,?Dr. Herring said. ?hose at risk are the ones whose stress exceeds the resources they have to cope with it.?</p><p>There are several explanations for how stress leads to injuries. According to Frank M. Perna, a psychologist and associate professor at <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/b/boston_university/index.html?inline=nyt-org\" title=\"More articles about Boston University\">Boston University</a>, there may be multiple causes. ?tudies have shown that when you?e stressed you don? pay enough attention to visual cues,?he said.</p><p> That, for example, could cause a football player to miss something in his peripheral vision and be blindsided and injured. Physiologically, more stress means more stress <a href=\"http://topics.nytimes.com/top/news/health/diseasesconditionsandhealthtopics/hormones/index.html?inline=nyt-classifier\" title=\"Recent and archival health news about hormones.\">hormones</a> flowing through your body. </p><p>Cortisol, a stress-related hormone, decreases the immune response, Dr. Perna said. ?thletes who are training hard are breaking down muscle,?he said, ?nd cortisol will impede the body? ability to repair muscles, making them more likely to get injured or exacerbate a chronic injury.?</p><p>STRESS also increases muscle tension, and tense muscles are more susceptible to tearing or can throw a person off balance and affect coordination. Studies have shown that during a single school year, one in six athletes is likely to suffer an injury serious enough to miss games. Other studies have reported that high stress levels make athletes at least twice as susceptible to injury. </p><p>The key to recognizing athletes at risk, the researchers agreed, is simply bothering to probe deeper.</p><p>?hen the athlete gets a preseason physical, it shouldn? be just about the ?hysical,??Dr. Herring said. ?sk about what? going on at home, how are things with their girlfriend, do they feel overwhelmed? And if the answers are concerning, it? an opportunity to help them out.?/p><p> Dr. Margot Putukian, director of athletic medicine at <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/p/princeton_university/index.html?inline=nyt-org\" title=\"More articles about Princeton University.\">Princeton University</a>, said, ?ost coaches don? perceive <a href=\"http://topics.nytimes.com/top/news/health/diseasesconditionsandhealthtopics/mentalhealthanddisorders/index.html?inline=nyt-classifier\" title=\"Recent and archival health news about mental health and disorders.\">mental health</a> as something they have to worry about.?</p><p> For coaches who don? have a sports psychologist on call, it is still easy enough to implement some stress-management techniques. Dr. Maniar said there was no reason a coach could not learn a few relaxation tips. </p><p>The American College of Sports Medicine recommends methods such as progressive muscle relaxation, a sequence of movements to tense and release muscle groups to bring tension levels down. Visual imagery, which involves picturing certain images to create a different physical state, can also be employed. </p><p>?or example, imagining being on a beach in the warm sand is likely to produce a physical shift that makes you feel more relaxed,?said David B. Coppel, a sports psychologist in Kirkland, Wash.</p><p> And doing deep, abdominal breathing helps change shallow breathing (a symptom of stress and tension) into deeper, rhythmic breathing. </p><p>MOST high school and college teams may not be sitting down for group yoga and meditation sessions in place of practice, but a few forward-thinking coaches are already heeding the College of Sports Medicine? recommendations.</p><p> Terri Simonetti Frost,  who coaches the field hockey team at Thomas Worthington High School in Worthington, Ohio, brought Dr. Maniar in teach her players imagery techniques. He also encouraged the girls to better communicate about what was causing tension in their lives. </p><p>?ommunication is our biggest technique for coping with stress,?Ms. Frost said. ?f a kid seems off during practice, I?l call her aside and we?l talk about what? going on in her life.?</p><p>Ms. Frost gives her players an extra day off each week ?they practice only four days ?to help reduce stress. She also talks to them about their study habits and what is going on in their academic schedules so that they won? feel overwhelmed by school and sports simultaneously. </p><p>? think on a sort of subconscious level it may play a role in keeping the players healthy,?she said.</p><p> Although it is impossible to prove cause and effect, she noted that none of her players were injured this last season, and the team  was undefeated in the regular season.  </p><p>The doctors who put together the College of Sports Medicine consensus statement also  said that common emotional reactions to injury ?like loss of identity, fear, anxiety and <a href=\"http://topics.nytimes.com/top/news/health/diseasesconditionsandhealthtopics/depression/index.html?inline=nyt-classifier\" title=\"Recent and archival health news about depression.\">depression</a> ?could affect a player? recovery. </p><p>?ut people who have learned coping strategies for dealing with setbacks in life can better handle the stress of being on the sideline,?Dr. Perna said. </p><p>Stephanie Heinsons, 21, a senior at <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/o/ohio_state_university/index.html?inline=nyt-org\" title=\"More articles about Ohio State University\">Ohio State University</a>  who competes in equestrian events, regularly practices controlled breathing and imagery to help cope not only with the stress of competition but also with everyday life. ?hese techniques help to calm me down and force my focus back into the present,?she said.</p><p> If she skips her relaxation techniques, she is more likely to feel anxious and tense up.  ?hen I take a deep breath and tell myself to focus on the present, I become calm,?Ms. Heinsons said. ?hat helps me like magic.?/p><NYT_UPDATE_BOTTOM>\n</NYT_UPDATE_BOTTOM>\n');
INSERT INTO `dede_addonarticle` VALUES('393','2','\n\n\n	 <p>The response of American fashion designers to the problem of dangerously thin models on the runway is to propose educational reform and better working conditions. The response of eating disorder professionals is to suggest that those models should not be on the runways at all.</p>      <p>The Academy for Eating Disorders, an international doctors?organization based in Northbrook, Ill., planned to release a series of recommendations today that contrast sharply with the proposals discussed on Friday by the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/c/council_of_fashion_designers_of_america/index.html?inline=nyt-org\" title=\"More articles about Council of Fashion Designers of America\">Council of Fashion Designers of America</a> in a meeting led by the designer Diane Von Furstenberg. </p><p>While designers have resisted age and weight requirements, the doctors?group insists that they are necessary.</p><p>Dr. Eric van Furth, the clinical director of the Center for Eating Disorders Ursula in Leidschendam, the Netherlands, and the president of the Academy for Eating Disorders, criticized the designers yesterday because they did not solicit medical opinion beyond that of a panel assembled by the editors of Vogue magazine. Dr. van Furth said he was concerned about the industry? ability to monitor itself.</p><p>?e believe the fashion industry should take responsibility for the health of its models,?Dr. van Furth said. ?he way they are presenting their guidelines really shows they are not acknowledging the seriousness of the problem of eating disorders at all.?/p><p>The executive director of the fashion council, Steven Kolb,  responded yesterday by noting that its committee included three prominent health experts: Joy Bauer, a nutritionist; David Kirsch, a fitness trainer; and Dr. Susan Ice, a psychiatrist at the Renfrew Center in Philadelphia, which treats eating disorders. </p><p>?t is not as if what we are discussing is being developed without the advice of people who are experts in that area,?Mr. Kolb said, adding that the designers will continue to invite input from other nutritionists and eating disorder professionals.</p><p> According to the academy? guidelines, models should be at least 16 years old and have a body mass index ?based on a formula of height and weight and known as B.M.I. ?greater than 17.4 for female models under 18 years old, or 18.5 for models over 18 years old. For a 5-foot-9 model over 18, that would mean the weight requirement would be 126 pounds.</p><p>The B.M.I. scale has been largely dismissed by designers and modeling agents since it was introduced in September as part of a government-supported ban on thin models in Madrid. Ms. Von Furstenberg and other designers have argued that the regulations are too restrictive and could not be enforced on a global scale. </p><p>Standards of beauty change often, and some designers believe that the current emphasis on extremely thin models will eventually shift toward a more womanly figure, like that of the supermodels of the early 1990s. </p><p>Johnson Hartig, a partner in the Los Angeles designer label Libertine, said that designers should not be blamed for the existence of eating disorders among models or the prevailing obsession with thinness in popular culture.</p><p>?t? not just the models, but actresses and celebrities across the board who are thin,?Mr. Hartig said. ?t? the state of our country, I think, and the treatment needs to start at home. If one has an emotionally stable background, it? not an issue.?/p><p>Francisco Costa, the women? creative director for <a href=\"http://topics.nytimes.com/top/reference/timestopics/people/k/calvin_klein/index.html?inline=nyt-per\" title=\"More articles about Calvin Klein.\">Calvin Klein</a>, said his company supported the council? broader initiative to provide guidelines and instructional information, ?o help everyone better understand the issues and work towards a healthier working environment for models.?/p><p>After the deaths of two models in South America last year, the industry has been pressured to explain its rationale for presenting recent collections on extremely thin models. Anorexia nervosa affects 0.3 to  1 percent of young women, according to the Academy for Eating Disorders, which cites research that suggests it is a disease affected by both genetics and environment.</p><p>Fashion companies have a poor record of moderating unwholesome lifestyles. Drug and alcohol abuse is common among models. </p><p>After accusations in September 2004 that the model Kate Moss (who began her career at 14) used drugs, major fashion companies dropped her from advertisements in outrage; six months later, she had renewed those contracts and signed others. </p><p>?ou hear about the high-profile cases, but you have to think, beyond that, what may be going on at all levels of modeling,?said Dr. Cynthia M. Bulik, a professor of eating disorders at the <a href=\"http://topics.nytimes.com/top/reference/timestopics/organizations/u/university_of_north_carolina/index.html?inline=nyt-org\" title=\"More articles about University of North Carolina\">University of North Carolina</a> and a past president of the Academy for Eating Disorders. ? think it has both specific effects on those who are vulnerable to eating disorders and more general effects on the female population.?/p><p>Dr. Bulik criticized the fashion council for making its own guidelines. Other eating disorder experts said they were disappointed at the industry? response. </p><p>? am surprised every time that people say overly thin models do not cause eating disorders,?said Lynn Grefe, the chief executive of the National Eating Disorders Association, a referral and prevention group based in Seattle. </p><p>?heir response looks like a P.R. cover on a real problem,?Ms. Grefe said. ?t is like saying tobacco advertising does not cause lung cancer.?/p><NYT_UPDATE_BOTTOM>\n</NYT_UPDATE_BOTTOM>\n');
INSERT INTO `dede_addonarticle` VALUES('394','2','<p>Chicory, blue cheese and yogurt may not be on your daily menu, but these foods are emerging as possible new ways to prevent -- and perhaps treat -- a host of common ailments, from itchy eczema to traveler\'s diarrhea.</p><p>It all comes down to healthy bacteria.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301304_Technorati.html\') ;\ntechnorati.article = new item(\'Seeking Ferment\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301304.html\',\'Chicory, blue cheese and yogurt may not be on your daily menu, but these foods are emerging as possible new ways to prevent -- and perhaps treat -- a host of common ailments, from itchy eczema to traveler\\\'s diarrhea.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301304_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301304.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Seeking Ferment\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Chicory, blue cheese and yogurt may not be on your daily menu, but these foods are emerging as possible new ways to prevent -- and perhaps treat -- a host of common ailments, from itchy eczema to traveler\\\'s diarrhea.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Trillions of these microscopic organisms -- more than the number of cells elsewhere in the body as a whole -- populate the gastrointestinal tract, especially the colon. There they serve as a key line of defense against harmful bacteria, viruses and toxins that attempt to invade the body through the intestines.</p><p>\"It is becoming more and more apparent that an appropriate microbial balance in the intestine is crucial for human health,\" note the University of Munich\'s Ilse J. Broekaert and Harvard University\'s W. Allan Walker in a review article published recently in Nutrition Today.</p><p>As the team reports, changes in diet -- for example, decreased consumption of fermented foods such as blue cheese and buttermilk -- have altered the natural balance in the intestines for many people. Increased use of antibiotics has also taken a toll on healthy bacteria.</p><p>That shift comes just as scientists better understand the value of these beneficial organisms, which have tongue-twisting names but are known collectively as probiotics. Among the leading strains are bifidobacteria and lactobacillus.</p><p>Studies show that when probiotics are given to children with diarrhea, they can shorten the illness\' duration by a day. They also boost immune response to polio and rotavirus vaccinations and cut by up to 40 percent the diarrhea linked with antibiotic use.</p><p>There\'s also evidence that they can help reduce the bloating and flatulence of irritable bowel syndrome, inhibit growth of the bacteria responsible for stomach ulcers and boost effectiveness of drug treatment for this common disorder. \"Yogurts containing live probiotics could become inexpensive tools for the treatment\" of ulcers, suggests Broekaert and Walker in Nutrition Today.</p><p>There seem to be significant benefits outside the gastrointestinal tract, too, including improved overall immunity, possible prevention of some types of cancer and even better skin. One study has found that probiotics significantly reduced eczema symptoms in children. Another has found that infants born to women with a family history of eczema were 50 percent less likely to develop the disorder in the first four years of life when their mothers took probiotics during the last month of pregnancy and the first few months of breast-feeding.</p><p>Despite their promise, however, probiotics may not be for everyone. People whose immune systems are compromised by cancer chemotherapy, HIV or medication to prevent organ transplant rejection could be at risk for rampant infections from probiotics. But in healthy people, \"the use of probiotics is unlikely to cause bacterial infections,\" Broekaert and Walker conclude.</p><p>Here are some foods and tips to help boost your healthy bacteria:</p><p><i></i></p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301304_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301304_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301304_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301304_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('395','2','<p>It\'s called the Portfolio diet. And you won\'t find it in any bookstore.</p><p>The goal of the eating plan\'s creators was simple: to see if a &quot;portfolio&quot; of foods, each with some minor cholesterol-lowering benefits, can have a larger effect when eaten together as part of a regular diet.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/20/AR2006032001188_Technorati.html\') ;\ntechnorati.article = new item(\'Portfolio Diet: Tough to Stay Invested In\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/20/AR2006032001188.html\',\'It\\\'s called the Portfolio diet. And you won\\\'t find it in any bookstore.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/20/AR2006032001188_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/20/AR2006032001188.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Portfolio Diet: Tough to Stay Invested In\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'It\\\'s called the Portfolio diet. And you won\\\'t find it in any bookstore.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The concept was developed by David Jenkins, professor of nutrition and metabolism at the University of Toronto and a strong proponent of using food to help reduce blood cholesterol, high levels of which increase the risk of heart disease. Funding for research came from the Canadian government; Unilever, the maker of Take Control, a margarine-like spread that helps to lower blood cholesterol; Loblaw, Canada\'s largest food distributor; and the Almond Board of California.</p><p>But the Portfolio approach won\'t be for everyone. Strictly followed, it\'s a near-vegan regimen, meaning no meat, eggs, poultry, fish or dairy.</p><p>&quot;It\'s a real challenge for people to stay on this kind of diet,&quot; notes Alice Lichtenstein, professor of nutrition at Tufts University and chair of the American Heart Association\'s Nutrition Committee. </p><p>In carefully controlled scientific settings, however, the Portfolio plan\'s cholesterol-lowering benefits rivaled those of statin drugs. That\'s important because millions of people take these prescription drugs long-term to control their blood cholesterol levels. Research suggests that about 25 percent of users stop taking their medicine within the first year of treatment because of complications. Without the drugs, cholesterol levels usually rise again to unhealthy levels.</p><p>When a low dose of statins isn\'t enough, doctors prescribe more. But there\'s a diminishing return: doubling the lowest dose only reduces cholesterol by about an additional 6 percent.</p><p>That\'s why the American Heart Association and the National Heart, Lung, and Blood Institute also recommend cutting saturated fat, trans fatty acids and cholesterol while boosting fiber as well as using drugs to help control cholesterol.</p><p>So can the Portfolio approach help even people who don\'t strictly follow this eating plan? To find out, Jenkins and his colleagues at the University of Toronto enrolled 66 adults with elevated blood cholesterol in a one-year study of the diet.</p><p>Participants were instructed to eat a mostly vegetarian diet rich in soy foods, almonds, fruit, vegetables, whole grains and beans, as well as some healthy oils and margarine made with plant sterols (substances proven to lower cholesterol). They were also advised to skip or limit fat-free and low-fat dairy products and were encouraged to forgo eggs as well as poultry, fish and lean meat. Those who continued to eat these foods were urged to limit them to three or fewer meals a week.</p><p>The study found a direct link between how closely participants followed the portfolio plan and how much their blood levels of low-density lipoprotein (LDL) improved. LDL is directly linked to heart disease risk.</p><p>Nearly a third of participants who stuck closest to the plan\'s goals lowered their LDL levels by 20 percent or more, an improvement that rivals use of low-dose statins.</p><p>&quot;There\'s no question that you can have very good results with diet,&quot; notes Robert Eckel, president of the American Heart Association (AHA) and a faculty member at the University of Colorado Health Sciences Center in Denver. What the latest findings suggest, he notes, is that for some people, &quot;diet can match that doubling of statins.&quot; And for others, altering their diets may mean a reduction in dose, &quot;or help them avoid adding a second cholesterol-lowering drug.&quot;</p><p>Here\'s how you can apply some of the lessons from the study:</p><p><i>?Nuts and healthy margarine proved easiest to add.</i> About 79 percent of participants ate almonds while two-thirds used Take Control spread. But there\'s no need to stick with these foods, which were used because of the study\'s sponsorship. Other healthy spreads, including Benecol and Smart Balance, also are proven to help cut cholesterol -- if they are eaten daily. Additional options fortified with plant stanols or sterols include some brands of orange juice and chocolate.</p><p>Branch out with different nuts, too. &quot;Any that are low in saturated fat would be just fine,&quot; Lichtenstein notes. Participants ate about two ounces daily, or roughly two handfuls. Just remember that both nuts and margarine are high in calories. So if you add them, you\'ll need to subtract other items to avoid weight gain, which also raises blood cholesterol.</p><p><i>?Include okra and eggplant</i> . Both are among the more potent cholesterol-lowering vegetables. Skip fried versions of either, because frying almost always adds saturated fat (and, when such dishes are commercially prepared, may add unhealthy trans fats). Pickled okra is one option. Another is baked eggplant. To prepare: Wash and prick an eggplant. Cover in foil. Bake in a 400-degree oven for about an hour. Cool. Scoop out the inside. Use as a meat substitute in spaghetti sauce or as a dip mixed with garbanzo beans (good source of protein and fiber) and a little tahini (sesame paste, a healthy type of fat).</p><p><i>?Add soy, beans and fiber.</i> Recent research questions soy\'s ability to lower blood cholesterol. But as a food low in saturated fat and high in fiber and protein, &quot;soy can be beneficial when it is used to displace animal foods from the diet, such as hamburger,&quot; Lichtenstein notes. Beans, oat bran and psyllium were some of the other high-fiber foods that helped to improve LDL blood levels. ?/p><p><i>Join the Lean Plate Club Web chat from 1 p.m. to 2 p.m. today at www.washingtonpost.com/leanplateclub, where you can also subscribe to the free Lean Plate Club e-mail newsletter. (Find details of the portfolio diet at <a href=\"http://www.portfolioeatingplan.com/\" target=\"\">http://www.portfolioeatingplan.com/</a> )</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('396','2','<p>It\'s not just food that is adding unwanted pounds.</p><p>About half the excess calories consumed by Americans come from beverages. Liquid calories account for 20 percent of the caloric intake of those aged 2 and older, according to research conducted at the University of North Carolina. At least half come from sweetened beverages, such as juice and soft drinks, whose consumption has climbed threefold, from an average of 50 calories per day in 1977 to nearly 150 calories per day in 2001. That\'s enough to pile on about 15 pounds per year.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Reporter\'s Query</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<p>\n<img src=\"http://www.washingtonpost.com/wp-srv/local/images/icons/icon_query.gif\" style=\"float: right; margin-left: 7px;\" border=\"0\" alt=\"reportersquery\"/><strong>Wanted: Successful Losers!</strong><br />\nWe\'re looking for people who have shed pounds by adding healthy habits. If you\'re willing to share your personal story and tips to help inspire others, send a message with your name, phone number, address, best times to call and a few particulars about your success story to leanplateclub@waspost.com.\n<br clear=\"all\" />\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701170_Technorati.html\') ;\ntechnorati.article = new item(\'Drink Up And Be Savvy\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701170.html\',\'It\\\'s not just food that is adding unwanted pounds. About half the excess calories consumed by Americans come from beverages. Liquid calories account for 20 percent of the caloric intake of those aged 2 and older, according to research conducted at the University of North Carolina. At least half...\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701170_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701170.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Drink Up And Be Savvy\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'It\\\'s not just food that is adding unwanted pounds. About half the excess calories consumed by Americans come from beverages. Liquid calories account for 20 percent of the caloric intake of those aged 2 and older, according to research conducted at the University of North Carolina. At least half...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>In addressing the obesity epidemic, &quot;we have not been doing this right by focusing so much attention just on food,&quot; notes Barry M. Popkin, director of the Interdisciplinary Obesity Program at the University of North Carolina at Chapel Hill and lead author of a new <a href=\"http://www.washingtonpost.com/wp-srv/health/daily/032806/beverage.pdf\" target=\"\">beverage &quot;guidance system&quot;</a> developed by a team of experts from six universities. &quot;We need to highlight beverages and their effect on weight.&quot;</p><p>Extra calories in beverages aren\'t the only problem. Numerous studies of hunger and satiety show that the brain doesn\'t register the calories that are imbibed as accurately as those that are chewed. Why that is so is not yet understood. But the end result is that liquid calories are less satisfying and can lead to consumption of more calories.</p><p>To help consumers make better choices, the new system ranks popular beverages on a scale of one (best) to six (worst), based on their nutritional punch. It was developed by Popkin and researchers at the University of Connecticut, the Harvard School of Public Health, Johns Hopkins University, Oregon State University, the Pennington Biomedical Research Center in Baton Rouge, La., and funded in part by the makers of Lipton Tea:</p><p><i>Start with water</i> . Tap, bottled, sparkling, vitamin-enhanced or flavored all rate as top choices. Water-filled food and drinks -- including fruit and vegetables, soups and stews, coffee and tea -- count toward the nine to 13 cups needed per day. Water can also provide some essential minerals, including calcium, magnesium and fluoride. While much has recently been made of the dangers of over-hydration, Popkin and his team conclude that this serious condition occurs &quot;only in exceptional circumstances,&quot; or about one in every 1,000 ultra-endurance athletes.</p><p><i>Coffee or tea?</i> These two popular beverages snagged a spot just below water based on strong evidence for health benefits of moderate consumption. Among the biggest benefits: reduced risk of type 2 diabetes among those who drink coffee, whether regular or decaffeinated. Other possible benefits: reduced risk of Parkinson\'s disease for men (but not women) who drink coffee. The downside: Coffee can raise blood pressure slightly and appears to increase homocysteine levels, which are linked to higher heart disease risk. Skip espresso or unfiltered boiled coffee since both seem to boost low-density lipoprotein (LDL), a damaging type of blood cholesterol.</p><p>Increased immunity is one of tea\'s benefits. Others appear to be better bone density, decreased risk of kidney stones and less tooth decay. Three or more cups of black tea daily may modestly cut the risk of heart attacks, the team concludes.</p><p>With either tea or coffee, go easy on the cream and sugar. One small study found that women who drank gourmet coffee with the works consumed an extra 206 calories daily compared with those who didn\'t.</p><p><i>Get milk.</i> Just be sure to make it nonfat or 1 percent to keep calories low and to skip the saturated fat found in 2 percent and whole milk. Milk provides bone-preserving calcium and vitamin D. It\'s also &quot;an excellent source of high-quality protein,&quot; the Popkin team notes in this month\'s American Journal of Clinical Nutrition. Milk also appears to reduce the risk of the metabolic syndrome, which hikes the risk of both heart disease and diabetes. Nonfat or very-low-fat soy milk fortified with calcium is a good alternative, the team concludes, though soy milk is not usually fortified with vitamin D. Federal dietary guidelines advise drinking three eight-ounce glasses per day of nonfat or 1 percent milk.</p><p><i>Try diet drinks</i> . Sweetened with sugar substitutes, these beverages contain few calories and thus can help trim pounds when they\'re substituted for higher-calorie drinks. Caveat: The sweet taste may contribute to sweet preference in food and drink, the team found.</p><p><i>Go easy on the juice, sports drinks and alcohol.</i> They &quot;have very limited nutritional benefits,&quot; Popkin says, and are high in calories. One exception: vegetable juice. The dietary guidelines urge eating fruit first rather than drinking juice. They also advise no more than two alcoholic drinks daily for men, one for women (none for those who are pregnant.) Find more information on calories in alcoholic beverages at <a href=\"http://www.leanplateclub.com/\" target=\"\">http:/<wbr/>/<wbr/>www.leanplateclub.com/<wbr/></a> .</p><p><i>Skip the soft drinks</i> . They\'re the type of beverage &quot;least recommended&quot; by Popkin\'s team, because they\'re high in calories and have &quot;no or very small amounts of other nutrients.&quot; ?</p><p><i>Chat online with Sally Squires from 1 p.m. to 2 p.m. today at www.leanplateclub.com. Or meet her at a free reader forum from 2 p.m. to 5 p.m., Saturday, April 29, at The Washington Post, 1150 15th St. NW. Reserve a space by calling 202-334-7969.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('397','2','<p>Parents pass down a lot to their children, from hair and eye color to family heirlooms. But these days, an increasing number of children inherit something else: obesity and inactivity.</p><p>According to the latest government figures, nearly two-thirds of American adults are overweight or obese. And how much a parent weighs is the single most important predictor of whether a child will be overweight or obese.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/03/PH2006040301687.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/03/PH2006040301687.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/04/03/PH2006040301685.jpg\" border=\"0\"  alt=\"Jennifer and Jeffrey Schroeder, James Schroeder, 5, and Luke Schroeder, 2, ice skate together at the Mt. Vernon Recreation Center in Alexandria, VA. The family is taking part in the Lean Plate Challenge.\"  height=\"169\" width=\"228\" align=\"top\"></a><div id=\"caption\">Jennifer and Jeffrey Schroeder, James Schroeder, 5, and Luke Schroeder, 2, ice skate together at the Mt. Vernon Recreation Center in Alexandria, VA. The family is taking part in the Lean Plate Challenge.<span id=\"credit\"> (Jahi Chikwendiu - The Washington Post) </span></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301279_Technorati.html\') ;\ntechnorati.article = new item(\'Rising to the Family Challenge\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301279.html\',\'Parents pass down a lot to their children, from hair and eye color to family heirlooms. But these days, an increasing number of children inherit something else: obesity and inactivity.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301279_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301279.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Rising to the Family Challenge\' ;\nvar delicious_subheadline = \'Join Five Families in Eating Better, Moving More and Getting Healthy\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Parents pass down a lot to their children, from hair and eye color to family heirlooms. But these days, an increasing number of children inherit something else: obesity and inactivity.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"subheadline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_SUBHEADLINE)\"/>&nbsp;Subheadline<br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_SUBHEADLINE)\"/>&nbsp;Subheadline <input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb <input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_NONE)\"/>&nbsp;None </div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Not surprisingly, childhood obesity has more than tripled over the past 40 years, according to the federal Centers for Disease Control and Prevention. About one in six youngsters ages 6 to 19 is now obese and at increased risk for type 2 diabetes, high blood pressure, elevated blood cholesterol levels and premature heart disease. An additional 15 percent of children and teens are at risk of becoming obese.</p><p>But there\'s also evidence that the families who grow large together can change together. With that in mind, this week we kick off the Lean Plate Club Fit for Fun Family Challenge. During the next four weeks, you\'ll find simple food and exercise goals to help your family spring into a healthier summer, whether you want to be more active, tweak your eating habits or both.</p><p>Along the way, you\'ll meet five Lean Plate Club families from the District, Maryland and Virginia. Like you and your family, they\'re already doing some things right, but want to do better. They\'ll be taking the challenge with you and we\'ll report on their progress in the coming weeks.</p><p>Getting children to eat more fruit and vegetables might sound like a challenge in itself, but it\'s an easy place to start making some habit changes -- without resorting to threats, bribes or begging.</p><p>&quot;When people talk about restructuring their diets, they usually talk about deprivation,&quot; notes Dianne Neumark-Sztainer, professor of epidemiology at the University of Minnesota School of Public Health and author of &quot;I\'m, Like, So Fat: Helping Your Teen Make Healthy Choices About Eating and Exercise in a Weight-Obsessed World&quot; (Guilford, 2005). &quot;With fruit and vegetables, you\'re talking about adding food, not denying yourself.&quot;</p><p>Plus, studies in children as young as 2 and as old as teens consistently show that offspring follow parents\' eating patterns. So the more fruit and vegetables you eat, the greater the chances that your children will eat more, too. &quot;That\'s the strongest of all factors in influencing children\'s eating behavior,&quot; says Mary Story, professor of public health at the University of Minnesota. &quot;If Father is saying, \'No way I\'ll eat that broccoli,\' then it\'s very likely that kids won\'t eat it, either.&quot;</p><p>Those fruits and vegetables not only provide key vitamins, minerals, phytonutrients and fiber, but they\'re also low in calories and high in flavor. A study of 36,000 Minnesota adolescents points to a correlation with academic performance, too. Teens who earned the highest grades were also more likely to eat more fruit and vegetables.</p><p>Merely stocking these items, however, doesn\'t boost kids\' intake.</p><p>&quot;You need to make these foods not just available, but appetizing and accessible,&quot; says Christie Befort, a preventive medicine researcher at the University of Kansas Medical Center in Kansas City and lead author of a new study of fruit and vegetable consumption in 200 teens in the Journal of the American Dietetic Association. &quot;Canned fruit buried in the pantry is not something they are going to eat. They\'re not likely to eat frozen fruit in the freezer, either, but having fruit and vegetables sitting there to just grab and eat, or cut up and ready to go in the refrigerator makes them easily accessible.&quot;</p><p>Each week during the challenge, you\'ll find one way to improve your family\'s eating habits and at least one way to boost activity. Follow the suggestions and you\'ll be on your way to a healthier lifestyle.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301279_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301279_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301279_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301279_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('398','2','<p>At the Smith home in Germantown, they\'re serving fruit for dessert. Last week in Upper Marlboro, the Tuckers added a fresh spinach salad to a family dinner. They\'re also snacking on smoothies made with strawberries and nonfat yogurt.</p><p>&quot;These are the little things that are making a difference,&quot; says Jewell Graves Tucker, whose family is taking the Lean Plate Club\'s Fit for Fun Family Challenge, now in Week Two.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/10/PH2006041001326.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/10/PH2006041001326.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/04/10/PH2006041001324.jpg\" border=\"0\"  alt=\"Caleb Bess, 15, tosses a salad for his family\'s fish and brown rice dinner.\"  height=\"190\" width=\"129\" align=\"top\"></a><div id=\"caption\">Caleb Bess, 15, tosses a salad for his family\'s fish and brown rice dinner.<span id=\"credit\"> (By Michael Temchine For The Washington Post) </span></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/10/AR2006041001323_Technorati.html\') ;\ntechnorati.article = new item(\'For Families, Next Steps\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/10/AR2006041001323.html\',\'At the Smith home in Germantown, they\\\'re serving fruit for dessert. Last week in Upper Marlboro, the Tuckers added a fresh spinach salad to a family dinner. They\\\'re also snacking on smoothies made with strawberries and nonfat yogurt.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/10/AR2006041001323_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/10/AR2006041001323.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | For Families, Next Steps\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'At the Smith home in Germantown, they\\\'re serving fruit for dessert. Last week in Upper Marlboro, the Tuckers added a fresh spinach salad to a family dinner. They\\\'re also snacking on smoothies made with strawberries and nonfat yogurt.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>If you missed last week\'s launch, no problem: You can join the challenge at any time. During the next three weeks, you\'ll find simple food and exercise goals to help you and your family prepare for a healthier summer.</p><p>This challenge isn\'t designed to help you fit into a smaller pair of shorts or turn your clan into athletes. But it will produce small, sustainable changes, which research suggests help build a foundation for more long-lasting healthy habits.</p><p>Each week during the challenge, you\'ll find one way to improve your family\'s eating habits and at least one way to boost activity. Follow the suggestions and you\'ll be on your way to a healthier lifestyle. Find additional information and printable forms to track your progress at <a href=\"http://www.washingtonpost.com/leanplateclub\" target=\"\">http://www.washingtonpost.com/leanplateclub</a> , where you can also log your family\'s activity online and see how it compares with others taking the challenge.</p><p>The activity challenge for this week: Take two 10-minute walks together. In Northern Virginia, the Melnick-Scharf family will be on spring break, which will give them more time to be active together. They plan to hoof it to Burke Lake Park near their home, where they like to toss a frisbee around. They\'ll also be including some out-of-town family members in the fun.</p><p>It\'s this kind of family activity that a new University of North Carolina study suggests can pay off long-term for youngsters. Published in this month\'s edition of the journal Pediatrics, the study of nearly 12,000 teens found that those who participated in physical activities with their parents had higher self-esteem than their inactive peers who spent hours watching television.</p><p>Many people think of physical activity as a means to achieve weight loss or a way to improve physical health, notes Penny Gordon-Larsen, assistant professor of nutrition at the University of North Carolina and lead author of the study.</p><p>&quot;But it\'s important to understand that physical activity has benefits beyond those, including social and cognitive factors that are so important. If parents are aware of that, they may be more willing to spend the time to get their kids into any kind of physical activity.&quot;</p><p>The study also found that nontraditional activities -- from skateboarding to yoga -- were just as effective at boosting self-esteem as team sports like soccer. &quot;We were surprised,&quot; notes Gordon-Larsen. &quot;We thought that it would be the team sports that would be more protective.&quot;</p><p>The findings underscored that any regular physical activity boosted self-esteem, improved academic performance and helped lower the odds of risky behavior, from drinking alcohol and taking drugs to smoking cigarettes and engaging in sexual activity. &quot;Having a parent involved in an activity with kids also clearly seemed to be very important,&quot; Gordon-Larsen says.</p><p>It\'s not just playing together that helps instill healthy habits: Dining regularly together does, too. In preparation for that, one of this week\'s eating goals is to shop for food as a family. In tomorrow\'s Food section of the newspaper, you\'ll find a shopping list and five easy recipes for family dinners to help get you going.</p><p>This week\'s eating goal is to clean up your carbohydrates. That means replacing the carbs found in most white bread and other processed foods with healthier versions made from whole grains that are also rich in fiber. The latest U.S. Dietary Guidelines recommend eating three servings daily of whole grains, a food group that many people fall short on.</p><p>Here are some tactics to help meet those goals, whether you\'re a family of one, a large household or somewhere in between:</p><p><i>Keep reaching for the fruit and vegetables.</i> They come packed with healthy complex carbohydrates and fiber. The more variety, the better.</p><p><i>Ease into whole grains</i> . Whole grains can be an acquired taste. So add a quarter-cup of whole-grain cereal to your more refined cereal and slowly increase that percentage over several weeks. Enjoy pancakes or waffles made with buckwheat or other whole grains. Or make rice pilaf with a mixture of white, brown and wild rice. Consider pasta salads that are made from a mix of both regular and whole-wheat pasta.</p><p><i>Go white</i> . As in whole-wheat white bread, made from winter white wheat. (Here\'s a case where you can have your white bread and eat it, too.) Two possibilities: Sara Lee Soft &amp;amp; Smooth Made With Whole Grain White Bread and Wonder White Bread Fans 100% Whole Grain. Or make your own with King Arthur whole wheat white flour ( <a href=\"http://www.kingarthurflour.com/\" target=\"\">http://www.kingarthurflour.com/</a> ).</p><p><i>Think outside the cereal box.</i> Oatmeal, Cheerios, shredded wheat, Wheaties and raisin bran are good examples of whole-grain cereals. But the list of options is expanding and now even includes soup. Frontier brand soups -- Iowa Open House Grain &amp;amp; Pasta Potage and Washington State Lentil Cracked Wheat -- are made with 100 percent whole grains, as is Frontier\'s Montana High Plains Wheat Berry Chili. These mixes, which are low in sodium and have no MSG or other preservatives, are available online at <a href=\"http://www.frontiersoups.com/\" target=\"\">http://www.frontiersoups.com/</a> , at many health food stores and at Great Harvest Bread stores. Or add whole-grain punch to your soup (or the can of soup you open) by adding brown rice, wild rice or whole-wheat pasta. Find more whole-grain options at the Whole Grains Council, a nonprofit consortium of chefs, food companies and scientists ( <a href=\"http://www.wholegrainscouncil.org/\" target=\"\">http://www.wholegrainscouncil.org/</a> ). <i>?/i></p><p><i>Celebrate publication of &quot;Secrets of the Lean Plate Club&quot; with Sally Squires and other Lean Plate Club members on Saturday, April 29, from 2 p.m. to 5 p.m. at The Washington Post, 1150 15th Street NW. We\'ll have light refreshments, prizes and a book signing. Space is limited. RSVP to 202-334-7969. Join the Web chat today from 1 p.m. to 2 p.m. at www.washingtonpost.com.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('399','2','<p>French fries and fried chicken may be finger-licking good, but a new Danish report finds that where you buy them makes a huge difference in how much unhealthy trans fat they contain.</p><p>Danish researchers tested fries and chicken from 43 McDonald\'s and Kentucky Fried Chicken (KFC) franchises in 20 countries from November 2004 to September 2005. They found that the amount of trans fatty acids ranged from less than one gram per serving of McDonald\'s fries and chicken nuggets in Denmark, where laws limit use of these unhealthy fats, to 24 grams per serving at KFC in Hungary. In New York, McDonald\'s chicken nuggets contained 10 grams of trans fat.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/17/PH2006041701389.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/17/PH2006041701389.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/04/17/PH2006041701385.jpg\" border=\"0\"  alt=\"Caleb Bess, Brenda Smith and Nora Bess prepare a Sunday dinner that features pan-seared grouper.\"  height=\"190\" width=\"129\" align=\"top\"></a><div id=\"caption\">Caleb Bess, Brenda Smith and Nora Bess prepare a Sunday dinner that features pan-seared grouper.<span id=\"credit\"> (By Michael Temchine For The Washington Post) </span></div></div>\n<link href=\"http://media.washingtonpost.com/wp-srv/css/sidebars.css\" rel=\"stylesheet\" media=\"all\" />\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Fit For Fun Family Challenge</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<div style=\"align: center\">\n<a href=\"http://www.washingtonpost.com/wp-srv/health/squires/06/familychallenge.html\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/graphic/2006/03/31/GR2006033100873.gif\" border=\"0\" align=\"left\"></a></div>\n<p style=\"margin-top: 0; padding-top: 0;\"><span style=\"font-family: arial; font-size: 12px;\">\nWith summer just around the corner, it\'s time for your family to get moving! Join Sally Squires and the Lean Plate Club in the Fit For Fun Family Challenge. Each week during the challenge, you\'ll find new ways to improve eating habits and boost activity.</span>\n</p>\n<p style=\"margin-top: 0; padding-top: 0;\">\n<span style=\"color: rgb(204, 0, 0); font-weight: bold;\">?/span> <a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/11/AR2006041100339.html\">Five Recipes</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/11/AR2006041100342.html\">What You\'ll Need</a><br />\n<span style=\"color: rgb(204, 0, 0); font-weight: bold;\">?/span> <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500803.html\">Join the Lean Plate Club</a><br />\n<span style=\"color: rgb(204, 0, 0); font-weight: bold;\">?/span> <a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301090.html\">Log Your Activity</a><br />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n<span style=\"color: rgb(204, 0, 0); font-weight: bold;\">?/span> <a href=\"http://www.washingtonpost.com/wp-srv/health/squires/06/familychallenge.html\">READ MORE ABOUT THE CHALLENGE</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/17/AR2006041701272_Technorati.html\') ;\ntechnorati.article = new item(\'This Summer, Change Your Oil\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/17/AR2006041701272.html\',\'French fries and fried chicken may be finger-licking good, but a new Danish report finds that where you buy them makes a huge difference in how much unhealthy trans fat they contain.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/17/AR2006041701272_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/17/AR2006041701272.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | This Summer, Change Your Oil\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'French fries and fried chicken may be finger-licking good, but a new Danish report finds that where you buy them makes a huge difference in how much unhealthy trans fat they contain.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Half the 43 servings tested contained more than five grams of trans fat per serving, the &quot;daily intake associated with a 25 percent increase in the risk of ischemic heart disease,&quot; the team observed in the New England Journal of Medicine.</p><p>The 2005 U.S. Dietary Guidelines urge keeping trans fat as low as possible. But they also recommend adding a little healthy fat -- fats that come from nuts, fish, avocados, soybeans and olives, among other foods.</p><p>With all that in mind, welcome to Week Three of the Lean Plate Club Fit for Fun Family Challenge, where we\'ll help you make some better choices about which (and how much) fat you eat.</p><p>The challenge isn\'t about dieting. It\'s designed to help you and your family move into summer with healthier eating habits and more physical activity. It\'s never too late to join. The challenge encourages small, sustainable changes, which research suggests can serve as a springboard to long-lasting healthy habits. Specific goals for eating and physical activity are available at our Web site.</p><p>The activity goals for this week: Take two 15-minute walks together and explore a nearby park or recreation area as a family. (Find more information about local parks at <a href=\"http://www.leanplateclub.com/\" target=\"\">http://www.leanplateclub.com/</a> , including interactive photos narrated by five Lean Plate Club families. There\'s a place for you to post your comments about the parks and to check how your activity compares with that of other Lean Plate Club families.)</p><p>As part of the eating goal this week, cook and eat one meal as a family. This week in Alexandria, Jennifer and Jeffrey Schroeder and their sons -- James, 5, and Luke, 2 -- made cabbage soup together and snacked on oranges. &quot;We\'re doing well on fruit,&quot; says Jennifer Schroeder. (Our Food section has developed five easy recipes anyone can make. If you try them, please e-mail me with your reviews at <a href=\"mailto:leanplateclub@washpost.com\" target=\"\">leanplateclub@washpost.com</a> .)</p><p>The other eating goal for the week: Replace unhealthy trans fat and saturated fat with healthier varieties. Here\'s how to begin:</p><p><i>Skip deep-fried foods</i> . At restaurants and fast-food establishments, where Americans now consume about a third of their meals, fried foods almost always come with trans fat and saturated fat. Even if they don\'t, they\'re likely to be high in calories. Choose broiled, sauteed or baked items whenever possible.</p><p><i>Go nutty.</i> From almonds to walnuts, nuts are a good source of healthy fat because the omega-3 and omega-6 fats they contain are good for your heart. Since a handful -- about an ounce -- contains roughly 170 calories, slice and dice them to make them go farther. Add to salads, coat chicken breasts or saut?with vegetables to add flavor and healthy fat.</p><p><i>Reach for healthy oils.</i> Olive, canola, soybean and safflower oils are smart choices because they contain no trans fat and are rich in either polyunsaturated or mono-unsaturated fats, which are both heart-healthy. Just use them sparingly, since they contain about 120 calories per teaspoon.</p><p><i>Add fish.</i> It\'s another source of healthy fat and is a favorite of the Smith-Bess family of the District, whose members are also taking the challenge. They regularly make a salmon dinner with stir-fried vegetables together.</p><p><i>Switch to healthy margarine</i> . Many brands now contain no trans fats, including Take Control, Smart Balance, Benecol and Promise. Some of these spreads also have plant substances to help lower blood cholesterol levels and omega-3 fatty acids. Butter doesn\'t have trans fat, but it comes with saturated fat, which can raise heart disease risk. So go easy on that, too. ?/p><p><i>Meet Sally Squires on Saturday, April 29, from 2 p.m. to 5 p.m. at The Washington Post, 1150 15th Street NW, where she\'ll speak and sign copies of &quot;Secrets of the Lean Plate Club.&quot; RSVP to 202-334-7969. Join the online chat today from 1 p.m. to 2 p.m. at www.washingtonpost.com/leanplateclub.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('400','2','<p>Parents and their offspring sometimes seem like they have little in common. But they often both fall short on a key nutrient: calcium.</p><p>This common mineral is best known for building strong bones. But without enough calcium, your body can\'t maintain healthy blood vessels, produce enough hormones or enable nerves to signal each other. Calcium helps regulate blood pressure, and a number of studies point to a role for calcium in preventing insulin resistance -- the condition that is one step shy of type 2 diabetes.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><div style=\"float:left;position:relative;top:14px;\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/24/PH2006042401241.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a></div><div style=\"float:left;\"><div style=\"padding-left:135px;\"><img src=\"http://www.washingtonpost.com/wp-srv/photo/images/pictopia1.jpg\" width=\"15\" height=\"12\" border=\"0\"/><span style=\"position:relative;bottom:2px;font-family:Arial;font-size:10px;\"><a href=\"http://pictopia.com/perl/ptp?provider_id=25&ptp_photo_id=xt-mt-25-title_4665511\">Buy This Photo</a></span></div>\n</div><br clear=\"all\"/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/24/PH2006042401241.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/04/24/PH2006042401237.jpg\" border=\"0\"  alt=\"The Schroeder family takes a skating break at the Mt. Vernon Recreation Center ice rink in Alexandria.\"  height=\"190\" width=\"199\" align=\"top\"></a><div id=\"caption\">The Schroeder family takes a skating break at the Mt. Vernon Recreation Center ice rink in Alexandria.<span id=\"credit\"> (By Jahi Chikwendiu -- The Washington Post) </span></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/24/AR2006042401200_Technorati.html\') ;\ntechnorati.article = new item(\'High on Food High in Calcium\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/24/AR2006042401200.html\',\'Parents and their offspring sometimes seem like they have little in common. But they often both fall short on a key nutrient: calcium.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/24/AR2006042401200_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/24/AR2006042401200.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | High on Food High in Calcium\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Parents and their offspring sometimes seem like they have little in common. But they often both fall short on a key nutrient: calcium.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>For these reasons, getting more calcium is one goal of this, the fourth and final week of the Lean Plate Club Fit for Fun Family Challenge, a program designed to help develop healthy habits. The challenge isn\'t about losing weight. It\'s designed to help you and your significant others breeze into a healthier summer by making small, sustainable changes that research suggests can be a foundation for long-term behavior change.</p><p>If you\'re just discovering the challenge, that\'s okay, because it\'s never too late to join. The weekly goals, tools and resources are available online at <a href=\"http://www.leanplateclub.com/\" target=\"\">http://www.leanplateclub.com/</a> , where you can also register and see how your daily activity stacks up against others who are taking the challenge.</p><p>The National Academy of Sciences sets 1,300 milligrams of calcium -- about the amount found in three glasses of skim milk and a cup of yogurt -- as the adequate daily intake for people aged 9 to 18. Those 19 to 50 need less: 1,000 milligrams. But with age, the requirement increases. People 51 and older need 1,200 milligrams daily. To help Americans cover the calcium bases, the latest dietary guidelines urge consumption of three eight-ounce servings of skim or low-fat milk daily for most children and all adults.</p><p>Government food surveys suggest that most people don\'t drink enough milk or make up the difference with foods including spinach and some other green vegetables. That\'s why we\'ve made boosting calcium-rich foods the goal for this final week. (For family activity, the task is to do one 30-minute activity together as a family this week. Walking, running, dancing and jumping rope are just a few of the weight-bearing activities that help build bone.)</p><p>While milk remains the leading calcium source for most people, there are plenty of other options. Here are some possibilities:</p><p><i>Reach for calcium-fortified cereals</i> . They ranked number one on the list of food sources of calcium compiled by the expert committee that drafted the U.S. Dietary Guidelines advisory report, which forms the basis for the guidelines. One choice: Total Whole Grain cereal. Three-quarters of a cup provides 100 percent of the recommended daily calcium.</p><p><i>Toss tofu into your stir fry.</i> Half a cup provides about the same amount of calcium as a glass and a half of milk does.</p><p><i>Eat more asparagus, leeks and garlic</i> . They\'re just some of the foods that are naturally high in inulin, a carbohydrate that can be only partially digested. A 2001 pilot study at the Children\'s Nutrition Research Center at Baylor College of Medicine found that inulin helped growing kids absorb more calcium and build more bone. The researchers noted that eating foods rich in inulin-- such as onions, artichokes, bananas, wheat, rye, barley and chicory -- could help boost calcium absorption.</p><p><i>Eat a grilled cheese sandwich</i> . Two ounces of pasteurized Swiss cheese packs as much calcium as a cup and a half of skim milk. But it\'s also higher in calories: 190 calories vs. 120.</p><p><i>Dip vegetables into low-fat yogurt.</i> Purchase ready-made yogurt dips or make your own with cilantro and other herbs and spices. Yogurt ranks number two on the list of leading calcium food sources complied by the guidelines committee.</p><p><i>Enjoy pudding.</i> Make it with skim milk. For an extra calcium boost, add nonfat powdered milk. Lactose-intolerant? Use milk with lactase. Or choose calcium-fortified low-fat soy milk.</p><p><i>Treat yourself to chocolate milk</i> . A tablespoon of chocolate syrup has 50 calories and less than a gram of fat. Add it to a cup of skim milk for a special treat. Or make hot chocolate. A cup of nonfat chocolate skim milk contains 306 milligrams of calcium, or about a third of the daily recommended intake.</p><p><i>Toss sesame seeds into your salads</i> . An ounce packs about the same amount of calcium as skim milk. Choose bagels, bread or crackers with sesame seeds.</p><p><i>Drink calcium-fortified orange juice.</i> It packs as much calcium as milk, and many varieties also come with vitamin D, another bone-building nutrient. As for calories, an eight-ounce glass has 110, compared with 80 for a glass of skim milk. ?/p><p><i>Celebrate the Family Challenge, meet other Lean Plate Club members and learn about &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press) at a reader forum on Saturday, April 29, from 2 p.m. to 5 p.m. at The Washington Post, 1150 15th Street NW, Washington, DC 20071. RSVP to 202-334-7969. Join Sally Squires online today from 1 p.m. to 2 p.m. at<a href=\'http://www.leanplateclub.com\'>http://www.leanplateclub.com</a>, where you can also subscribe to the free, Lean Plate Club weekly e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('401','2','<p>While the options for healthful, great-tasting food are increasing, hungry road warriors still need to be savvy and creative, and have deep pockets to make smart eating choices while traveling.</p><p>That\'s one of the lessons I learned while crisscrossing the country recently.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/01/AR2006050100989_Technorati.html\') ;\ntechnorati.article = new item(\'Eating Well On the Fly\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/01/AR2006050100989.html\',\'While the options for healthful, great-tasting food are increasing, hungry road warriors still need to be savvy and creative, and have deep pockets to make smart eating choices while traveling.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/01/AR2006050100989_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/01/AR2006050100989.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Eating Well On the Fly\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'While the options for healthful, great-tasting food are increasing, hungry road warriors still need to be savvy and creative, and have deep pockets to make smart eating choices while traveling.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The good news: Fruit and vegetable options are cropping up in many more places. Just don\'t expect much variety. In the 1920s, Henry Ford told customers that they could have any color automobile they wanted -- as long as it was black. These days, the same can be said of fruit: You can find any variety you want -- as long as it\'s apples or bananas.</p><p>Salads make the menus of nearly every restaurant, including fast-food establishments from Arby\'s to Wendy\'s. But just because a salad has lettuce doesn\'t mean that it\'s healthy. At a McDonald\'s in Dallas recently, I tried to order the Asian chicken salad, a combination billed as having &quot;crisp greens, warm orange glazed chicken (grilled or crispy), snow peas, edamame, mandarin oranges and toasted almonds.&quot; It was even served with Newman\'s Own Low-Fat Sesame Ginger Dressing.</p><p>Sounds delicious. But I wouldn\'t know. The disembodied voice that crackled back to me from the drive-in window was very kind to say that the only chicken available at that time was crispy, which is to say, fried. That would have added not only calories but also unhealthy trans fat.</p><p>So I opted for the fruit and walnut salad with yogurt. The apple slices were great. This could also be finger food, good for the car or the plane. But the walnuts were coated with sugar and the yogurt was so flavored with vanilla and added sugar as to be inedible, at least to my taste.</p><p>Starbucks and other coffee chains also now sell food, of course. While restaurants and fast-food places are exempt from listing trans fats on their products, some do. That information can be quite helpful. At Caribou Coffee in Atlanta, I found a roasted chicken sandwich on a multi-grain roll with havarti cheese and gourmet honey tarragon mustard spread. It was only after I unwrapped the sandwich back in my hotel room that I discovered the nutrition facts label: This sandwich came with 540 calories -- more than I had planned for lunch -- plus 1.5 grams of trans fat. While the facts were a bit of a surprise, the information allowed me to make a sensible adjustment: I ate just part of the sandwich and tossed the rest.</p><p>That strategy can be pretty pricey, since there\'s no easy way for travelers to keep leftovers for another meal. Frugal road warriors seeking healthful choices still don\'t have a lot of affordable options unless they bring their own food. At Wendy\'s, for example, the bargains are the side salad and the junior burgers. At the Atlanta airport, the Wolfgang Puck kiosk charged $8 for a chicken Caesar salad. Starbucks had a similar one for a dollar less -- fine if you have time to comparison-shop while dashing between planes. (And be sure to check for the dressing, which some food establishments forget to include. Good choices: vinaigrettes and low-fat creamy dressings.)</p><p>Airlines, of course, don\'t serve much food to passengers in coach these days. While the old airline food rarely earned stars, it was at least a meal. These days, passengers pay $4 to $5 for a snack box. On a recent American Airlines flight, the snack box included Lorna Doones, a small beef stick, crackers, a little cheese spread, raisins and a small bag of salted nuts. The calorie total for the box was about 600 -- pretty hefty for a snack. And that\'s before any beverages.</p><p>With only two carry-on bags allowed on planes, it can be challenging to bring along healthy food. But here are a few rations you can tuck into your bags:</p><p><i>?Larabars.</i> They\'re packed with nuts and dried fruit, which makes them rich in healthy fat and complex carbohydrates -- the type that aren\'t likely to send your blood sugar soaring. Larabars contain only uncooked ingredients -- and no added sugar, colorings or preservatives. They\'re dense and packed with flavor and fiber, so they have staying power. Calories range from 190 to 240 per bar. Cost: around $2 each, about what you\'d spend for a large soft drink at the airport. In bulk, they cost about $1.50 per bar.</p><p><i>?Nuts.</i> They\'re high in protein. Get them unsalted or lightly salted. Mix your own trail mix or buy small packets to slide into your luggage or computer bag. Other options: pretzels and crackers. Buy them in mini-bags or pack your own small portions.</p><p><i>?Dehydrated foods</i> . From unsweetened strawberries to soups, these foods don\'t require a can opener. They\'re light and portable.</p><p><i>?Shelf-stable food</i> . There\'s no refrigeration required for these items, which makes them easy to slip into your bag. (To guard against spillage, pack them inside a plastic bag.) Find unsweetened applesauce, fruit cocktail in lite syrup, puddings and even milk. Just ask for some ice on the plane to serve it cold. ?/p><p><i>Join Sally Squires online today from 1 p.m. to 2 p.m. at<a href=\'http://www.leanplateclub.com\'>http:/<wbr/>/<wbr/>www.leanplateclub.com</a>, where you can also subscribe to the free, Lean Plate Club weekly e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('402','2','<p>Beyond counting calories and increasing physical activity, attitudes about fatness are emerging as a key factor that can help shape successful weight control or undermine it.</p><p>A number of studies have documented a pervasive bias against fat people, who often earn less income than their thinner counterparts. Research points to discrimination against corpulent men and women in a variety of places, including health care. Public opinion polls find that those who weigh too much are routinely stereotyped as lazy, slow and unmotivated compared with people at a healthier weight, who are more likely to be described as smart, competent and attractive.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/08/AR2006050801013_Technorati.html\') ;\ntechnorati.article = new item(\'The Heavy Burden of Stereotyping\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/08/AR2006050801013.html\',\'Beyond counting calories and increasing physical activity, attitudes about fatness are emerging as a key factor that can help shape successful weight control or undermine it.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/08/AR2006050801013_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/08/AR2006050801013.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | The Heavy Burden of Stereotyping\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Beyond counting calories and increasing physical activity, attitudes about fatness are emerging as a key factor that can help shape successful weight control or undermine it.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The surprise? Overweight and obese people share many of the same negative views about their hefty counterparts. &quot;It is another hurdle to weight loss,&quot; says Marlene B. Schwartz, associate director of Yale University\'s Rudd Center for Food Policy and Obesity and co-author of a recent study examining the effect of one\'s own weight on fat bias.</p><p>The study, which involved 4,286 people, was one of the first to examine attitudes about obesity in people of all body weights. Like previous research, it found that a large proportion of lean people have negative views about the obese. The lower the body mass index of participants, the more likely they were to hold strong anti-fat opinions.</p><p>The majority of underweight, normal-weight and even overweight people in the study said they preferred thin people to fat. And they generally associated increased weight with laziness. &quot;Anti-fat attitudes were moderately strong even among extremely obese respondents,&quot; the researchers report in a recent issue of Obesity Research. Nearly 40 percent of obese participants and more than a quarter of those who were extremely obese said they felt the same about fat people.</p><p>When the researchers probed more, asking about other negative traits linked to excess weight, they found similar levels of fat bias among all participants, regardless of their own weight. The results were consistent even when the researchers controlled for sex, age, nationality, education, number of overweight friends and relatives, perceived understanding of what it is like to be obese and satisfaction with one\'s own body weight.</p><p>How deep this bias runs is illustrated by some of the trade-offs that the study\'s participants said they would be willing to make to avoid being obese. Nearly half said they would swap one year of life rather than be fat, while 15 percent said they\'d give up 10 years or more. About a third of respondents said they\'d rather get divorced than be obese. One in five said they\'d prefer to be childless; 15 percent said that they\'d pick severe depression over obesity and 14 percent chose alcoholism over girth.</p><p>Ten percent of participants reported that they would rather have a child who suffered from anorexia than obesity; 8 percent said they\'d prefer to have a child with a learning disability.</p><p>People in the study did draw the line on some sacrifices: Only 5 percent were willing to lose a limb, and just 4 percent would trade blindness for obesity.</p><p>The findings illustrate the powerful stigma and blame that often surround obesity, even among those who carry a lot of unwanted pounds themselves.</p><p>&quot;Hating yourself is not a good way to motivate yourself to engage in healthier behaviors,&quot; Schwartz says, noting that &quot;if you have been so conditioned to see yourself as lazy, that has to get in your way when you are trying to go outside to take a walk or take the stairs instead of the elevator.&quot;</p><p>Other research shows the effect that stereotypes can have on performance. It\'s commonly thought, for example, that girls do worse on math than boys and that people of Asian heritage have a mathematical edge over other racial groups.</p><p>To examine how these beliefs might affect performance, Yale University\'s Geoffrey Cohen gave math tests to Asian American girls. On one day, he had the girls note their sex on the top of the test. On another, he had them note their racial background. When the girls noted their sex, they performed more poorly than when they listed their race -- more evidence, Schwartz says, that &quot;the subtle ways you see yourself can affect your performance.&quot;</p><p>To help her overweight and obese clients counter other people\'s assumptions about fat people -- as well as their own beliefs -- Schwartz encourages them to focus on all the ways that they perform well.</p><p>&quot;People can think about how hardworking, motivated and strong they are in other domains of their lives,&quot; she says. &quot;It\'s important to keep that in mind as they try to focus on changing their eating or exercise behavior. You want to keep reminding yourself of all the strengths that you do have, because the more confident you are that you can succeed at weight loss, the higher the likelihood that you will be successful.&quot; ?/p><p><i>Join Sally Squires, author of the newly published &quot;Secrets of the Lean Plate Club,&quot; online today from 1 p.m. to 2 p.m. at www.washingtonpost.com/leanplateclub, where you can also subscribe to the free Lean Plate Club e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('403','2','<p>Confused.</p><p>That\'s how a Lean Plate Club member from Maryland felt recently when a flight attendant asked passengers not to open any food that might contain nuts. The puzzle? The same airline had served nuts on the outgoing fight.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/15/AR2006051501146_Technorati.html\') ;\ntechnorati.article = new item(\'Allergies Can Drive You Nuts\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/15/AR2006051501146.html\',\'Confused. That\\\'s how a Lean Plate Club member from Maryland felt recently when a flight attendant asked passengers not to open any food that might contain nuts. The puzzle? The same airline had served nuts on the outgoing fight.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/15/AR2006051501146_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/15/AR2006051501146.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Allergies Can Drive You Nuts\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Confused. That\\\'s how a Lean Plate Club member from Maryland felt recently when a flight attendant asked passengers not to open any food that might contain nuts. The puzzle? The same airline had served nuts on the outgoing fight.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Worried.</p><p>About whether a fellow passenger might eat nuts. &quot;It would be quite devastating for me to, say, touch the airplane bathroom handle right after a passenger who has been eating almonds has left it,&quot; says a Lean Plate Club member who (mistakenly) fears that this alone could set off her almond allergy. &quot;Same goes for armrests and tray tables.&quot;</p><p>Surprised.</p><p>&quot;When I was a kid, it seemed like we all ate peanut butter like it was going out of style!&quot; noted a 30-year-old Lean Plate Club member in a recent Web chat. &quot;Now it is sometimes banned in day care centers and school cafeterias.&quot;</p><p>Frustrated.</p><p>&quot;I\'m allergic to nuts,&quot; e-mailed a Lean Plate Club member recently. &quot;Allergic as in throat swells up, [hospital] ER visit allergic. [But] even I can sit next to people eating nuts. . . . I have a feeling that some of the allergic people have gone overboard and need to get over it.&quot;</p><p>Well, maybe.</p><p>To clear the air, let\'s get some expert help from Hugh A. Sampson, director of the Jaffe Food Allergy Institute at Mount Sinai School of Medicine in New York and medical director of the nonprofit Food Allergy and Anaphylaxis Network\'s advisory board in Northern Virginia.</p><p><i>One percent</i> . That\'s the proportion of Americans -- about 3 million people -- who are allergic to either peanuts (technically a legume, not a nut), tree nuts (such as almonds and walnuts) or both. Nut allergies account for the majority of the 30,000 severe food allergic reactions that occur annually, causing 2,000 hospitalizations and about 200 deaths. For 99 percent of the population, however, nuts are a good source of healthy fat that helps protect the heart.</p><p><i>It\'s not your imagination.</i> If it seems like more attention is being paid to peanut and nut allergies, it\'s because the incidence is rising in the United States and other Western countries, for reasons that are not understood. Consumption alone doesn\'t explain it. In the United States and China, per-capita consumption of peanuts is the same, but China has virtually no peanut allergies. One difference: We eat mostly dry-roasted peanuts, even in peanut butter; the Chinese eat peanuts either boiled or fried. The higher temperatures from dry roasting appear to expose more allergens in the peanuts, Sampson says.</p><p><i>Fear of flying</i> . In 1999, Sampson and his colleagues investigated 62 suspected allergic reactions to nuts among airline passengers. They verified 42 cases. Half occurred in children aged 2 or younger who either ate airline food containing nuts or found stray nuts on the plane. There were no deaths, although 19 people required treatment in flight to ease breathing problems. Another 14 were treated after landing. Eating nuts caused the most severe reactions, followed by inhalation of nut dust and exposure on the skin.</p><p>Best time to fly if you have nut allergies: early morning, when planes are cleanest. Bring your own food, and if you\'re really worried, wear a surgical mask, Sampson says, although he notes that many people with nut allergies fly and never have a problem.</p><p><i>Hand washing.</i> Aside from avoiding food with nuts, washing is one of the best protections against allergic exposure, Sampson says. That\'s because many people, especially children, put their hands in their mouths frequently. No soap and water available? Carry pre-moistened towels to wipe hands and easily reached surfaces. The good news: Skin exposure alone rarely produces more than annoying rashes or hives.</p><p><i>Age advantage</i> . About 20 percent of children who are allergic to peanuts outgrow the allergy -- a far better outlook than researchers believed just a decade ago. But that\'s still small compared with the estimated 80 percent who outgrow allergies to other foods, including wheat and soy.</p><p><i>Reduce risk.</i> Most American children are exposed to peanuts in the first year of life either through food or breast milk, or in utero when their mothers eat peanut products. In countries where peanut butter consumption is low, peanut allergies are also much less common. In the United Kingdom, the National Health Service advises women from families with peanut allergies to avoid eating peanut products during pregnancy and while nursing, and to wait until their children turn 3 before introducing peanut products. ?/p><p><i>Join Sally Squires, author of the newly published &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press), online from 1 p.m. to 2 p.m. Tuesdays at www.leanplateclub.com, where you can also subscribe to the free LPC e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('404','2','<p>If you\'re among the majority of Americans who regularly take a multivitamin and mineral pill, last week\'s conclusion by a federal panel that there\'s no evidence to recommend for or against these dietary supplements may leave you feeling a bit perplexed.</p><p>The report was written by a panel of 13 experts who were convened by the Office of Dietary Supplements and the Office of Medical Applications of Research at the National Institutes of Health to explore questions about patterns of multivitamin use and their effectiveness in a generally healthy population.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/custom/2006/05/22/CU2006052200987.html\" target=\"\">Supplemental Details on Some Popular Multivitamins</a><br/>                                                 <br/>\n<div style=\"clear:both;\"></div></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Reporter\'s Query</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<p>\n<img src=\"http://www.washingtonpost.com/wp-srv/local/images/icons/icon_query.gif\" style=\"float: right; margin-left: 7px;\" border=\"0\" alt=\"reportersquery\"/><strong>Wanted: Successful Losers!</strong><br />\nWe\'re looking for people who have shed pounds by adding healthy habits. If you\'re willing to share your personal story and tips to help inspire others, send a message with your name, phone number, address, best times to call and a few particulars about your success story to leanplateclub@waspost.com.\n<br clear=\"all\" />\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201426_Technorati.html\') ;\ntechnorati.article = new item(\'Multivitamins, Multi Questions\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201426.html\',\'If you\\\'re among the majority of Americans who regularly take a multivitamin and mineral pill, last week\\\'s conclusion by a federal panel that there\\\'s no evidence to recommend for or against these dietary supplements may leave you feeling a bit perplexed.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201426_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201426.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Multivitamins, Multi Questions\' ;\nvar delicious_subheadline = \'An Expert Panel Isn\\\'t Convinced the Daily Pills Have Value. Now What? We Have Some Answers\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'If you\\\'re among the majority of Americans who regularly take a multivitamin and mineral pill, last week\\\'s conclusion by a federal panel that there\\\'s no evidence to recommend for or against these dietary supplements may leave you feeling a bit perplexed.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"subheadline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_SUBHEADLINE)\"/>&nbsp;Subheadline<br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_SUBHEADLINE)\"/>&nbsp;Subheadline <input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb <input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_NONE)\"/>&nbsp;None </div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Before tossing your multivitamin pills into the trash, here\'s what you need to know from the 19-page report.</p><p><i>If I eat healthfully, do I need a multivitamin?</i></p><p>It\'s possible for most people to cover the nutritional bases with food alone, but you\'ll need to choose very wisely. For example, the 2005 Dietary Guidelines Advisory Committee found that adults and children typically fall short on vitamin E and the minerals calcium, magnesium and potassium. Adults also often don\'t get enough of vitamins A and C.</p><p><i>What does it take food-wise to meet the recommended intake?</i></p><p>This won\'t be easy. To start, figure on two cups a day of fruit and about 2 1/2 cups of vegetables, which means at least a serving at every meal plus more for snacks. Variety is essential. Dark leafy vegetables -- especially spinach, kale, chard and mustard greens -- as well as orange vegetables and fruit such as sweet potatoes and cantaloupe are especially important to eat at least two to three times per week. They provide beta carotene, folic acid and many other nutrients. Then you need three servings of whole grains each day. That could be met by eating a cup of oatmeal for breakfast and having a whole wheat sandwich at lunch. Three glasses of nonfat milk (or another calcium- and vitamin-D-fortified substitute, such as orange juice, soy milk, cheese or yogurt) will meet 90 percent of the daily calcium for adults 50 and younger. Nuts and healthy oil, such as olive or canola oil, go a long way toward providing the recommended daily amount of vitamin E.</p><p><i>Can I get eat all that food without going overboard on calories?</i></p><p>That\'s another challenge. Some scientists think it\'s tough to get all the nutrients you need from food alone. The guidelines committee did the calculations and found that with diligence it\'s possible to meet all the recommended intakes and still not overeat, but there are few calories left for splurges on desserts, soft drinks, alcoholic beverages or even a little margarine on your morning toast. How few? Just 181 calories for those who eat 1,800 calories daily -- or about the amount of calories found in one tall skim latte. At 2,000 calories daily, about 200 discretionary calories remain. The good news: If you boost physical activity, you may be able to eat a little more -- emphasis on the &quot;little.&quot;</p><p><i>Did the multivitamins panel find that taking the pills can help prevent any chronic diseases?</i></p><p>Yes, but just a few.</p><p>? The panel underscored the importance of <i>folic</i> <i>acid for all women of childbearing age.</i> This B vitamin has been proven to help reduce the risk of birth defects that cause problems with the spinal cord and nervous system. Since 1998, foods have been fortified with folic acid, and rates of spina bifida and other neural tube birth defects have dropped. Women need 400 micrograms daily of folic acid -- about the amount found in one cup of lentils and one cup of cooked spinach--and also the amount provided by many multivitamins.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201426_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201426_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201426_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201426_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('405','2','<p>They read nutrition labels, fret about their expanding waistlines and pay attention to portions. But fat and calories still perplex them. They know they should move more but are mostly inactive. They recognize the new food pyramid but choose what to eat based on taste and price rather than health.</p><p>Sounds familiar? It should. It\'s a snapshot of Americans that emerged from a new national survey of consumer behavior and attitudes.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><div style=\"float:left;position:relative;top:14px;\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/05/29/PH2006052900772.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a></div><div style=\"float:left;\"><div style=\"padding-left:135px;\"><img src=\"http://www.washingtonpost.com/wp-srv/photo/images/pictopia1.jpg\" width=\"15\" height=\"12\" border=\"0\"/><span style=\"position:relative;bottom:2px;font-family:Arial;font-size:10px;\"><a href=\"http://pictopia.com/perl/ptp?provider_id=25&ptp_photo_id=xt-mt-25-title_1502717\">Buy This Photo</a></span></div>\n</div><br clear=\"all\"/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/05/29/PH2006052900772.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/05/29/PH2006052900770.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"142\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (Julia Ewan - Twp) </span></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900769_Technorati.html\') ;\ntechnorati.article = new item(\'Food Habits To Work On\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900769.html\',\'They read nutrition labels, fret about their expanding waistlines and pay attention to portions. But fat and calories still perplex them. They know they should move more but are mostly inactive. They recognize the new food pyramid but choose what to eat based on taste and price rather than health.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900769_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900769.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Food Habits To Work On\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'They read nutrition labels, fret about their expanding waistlines and pay attention to portions. But fat and calories still perplex them. They know they should move more but are mostly inactive. They recognize the new food pyramid but choose what to eat based on taste and price rather than health.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The majority of those questioned correctly understand that their weight, diet and physical activity influence their health, according to the survey, which was sponsored by the International Food Information Council Foundation, a Washington-based group funded by food, beverage and agricultural companies.</p><p>Knowledge is one thing. Putting it into practice is another. But there\'s good news: The survey found that more than half of consumers reported having improved their diets in the past six months by eating fewer calories and by adjusting the foods they ate. Nearly two of every three who made improvements said they had done so after talking with a health professional or family and friends, or simply after reading food labels.</p><p>Here are the survey highlights, along with easy ways to make course corrections:</p><p><i>Calorie quandary.</i> Nearly 90 percent of the 1,000 respondents had no idea how many calories they should consume daily to maintain their weight. About half couldn\'t even wager a guess. Only a third understood how extra calories, no matter in what food they are consumed, contribute to weight gain. <i>Simple fix:</i> To find your caloric balance, take your weight and multiply by 10. So, if you weigh 150 pounds, that\'s 1,500 calories. This is how much energy you need just to keep breathing. If you live a mostly sedentary life, add 20 to 40 percent more calories; 40 to 60 percent more if you are active. Or do what the federal government does: Assume that most adults need 2,000 calories a day for a stable weight.</p><p><i>Slim on healthy fat facts</i> . Saturated fat and trans fat were correctly fingered as unhealthy by most of those surveyed. About half said they try to eat fewer saturated fats; nearly as many are attempting to cut down on the trans fats found in many commercially prepared fried and baked foods. But the message to eat more healthy fat is still missed by nearly 40 percent of those polled. They didn\'t know that polyunsaturated and mono-unsaturated fats found in olive and canola oils, healthy margarine, nuts and avocados are healthy. About a third, however, are correctly trying to eat fewer foods that contain hydrogenated oil or partially hydrogenated oils. <i>Simple fix</i> : At home, reduce use of processed foods, which are more likely to have saturated or trans fat. At restaurants, skip or skimp on the fries, chicken nuggets and fried fish filets, which are often loaded with trans fats. At the grocery, read labels to avoid foods high in cholesterol and saturated fat and trans fat. Finally, remember that the recommendation is not to increase total fat consumption, but simply to swap good fats for the bad. Advice is still to keep total fat intake at about 30 percent of total daily calories.</p><p><i>Sugarcoating</i> . About half of those polled say they are carbohydrate-conscious, paying close attention to how many and what types of carbs they eat. The vast majority know that glucose, sucrose, high-fructose corn syrup, lactose and fructose are types of sugar. But fewer respondents were aware of &quot;added sugars&quot; in many processed foods and just one in six reported eating the recommended two cups of fruit and 2 1/2 cups of vegetables daily. <i>Simple fix</i> : Get carbs first from fruit and vegetables, which contain complex carbohydrates that are less likely to send blood sugar soaring. Cut back on foods with added sugar such as sweetened cereal, cookies, candy, ice cream and soft drinks.</p><p><i>Controlling intake.</i> About half of those surveyed say they are trying to improve their diets. The most common strategies: portion control and reducing calories eaten. <i>Simple fix:</i> To help with portion control, keep a kitchen scale and measuring cups and spoons handy in the kitchen. Serve food on smaller plates. Skip eating family style with large platters of food on the table that make it easy to take extra helpings. At restaurants, split entrees or turn one meal into two by taking home leftovers. Another option: Order two appetizers instead of a large entree. At fast-food restaurants, choose small sizes or the kids meal rather than super-sized portions.</p><p><i>Underestimating girth.</i> Two-thirds of respondents say that they are overweight, extremely overweight or obese -- a percentage consistent with the latest government figures. Even so, when height and weight information supplied by the participants was used to calculate body mass index, nearly a third of participants who described themselves as being at an ideal weight were actually overweight, while 75 percent who said they were merely overweight qualified as obese. <i>Simple fix</i> : Do a little spring preening by climbing on a scale to check your weight. Use a free electronic calculator to determine your body mass index at <a href=\"http://nhlbisupport.com/bmi\" target=\"\">http:/<wbr/>/<wbr/>nhlbisupport.com/<wbr/>bmi</a> , which will also tell you whether you are at a healthy weight, overweight or obese. ?</p><p><i>Join Sally Squires, author of the recently published &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press) live online from 1 p.m. to 2 p.m. today at<a href=\'http://www.washingtonpost.com/leanplateclub\'>http:/<wbr/>/<wbr/>www.washingtonpost.com/<wbr/>leanplateclub</a>, where you can also subscribe to the free LPC weekly e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('406','2','<p>Summer may be the time when the living is easy, but it\'s also a season that can make or break healthy habits. Will the lazy days of summer find you vegetating, or sticking with your well-honed disciplines?</p><p>Lean Plate Club members can offer advice. Despite gloomy reports about the obesity epidemic, there are many &quot;successful losers&quot; among them who have managed to achieve -- and, more important, maintain -- a healthier weight.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Reporter\'s Query</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<p>\n<img src=\"http://www.washingtonpost.com/wp-srv/local/images/icons/icon_query.gif\" style=\"float: right; margin-left: 7px;\" border=\"0\" alt=\"reportersquery\"/><strong>Wanted: Successful Losers!</strong><br />\nWe\'re looking for people who have shed pounds by adding healthy habits. If you\'re willing to share your personal story and tips to help inspire others, send a message with your name, phone number, address, best times to call and a few particulars about your success story to leanplateclub@waspost.com.\n<br clear=\"all\" />\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/05/AR2006060500825_Technorati.html\') ;\ntechnorati.article = new item(\'A Season of Temptations\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/05/AR2006060500825.html\',\'Summer may be the time when the living is easy, but it\\\'s also a season that can make or break healthy habits. Will the lazy days of summer find you vegetating, or sticking with your well-honed disciplines?\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/05/AR2006060500825_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/05/AR2006060500825.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | A Season of Temptations\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Summer may be the time when the living is easy, but it\\\'s also a season that can make or break healthy habits. Will the lazy days of summer find you vegetating, or sticking with your well-honed disciplines?\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>In these excerpts from my recently published book, &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press), they offer some tips on reaching your goals this summer:</p><p><i>Identify your trigger foods</i> . That\'s how a Lean Plate Club member from North Bethesda helped break the tendency to engage in repetitive, must-finish-the-whole-bag kind of eating that undermines healthy habits, from eating a whole box of cookies to chowing down a whole pint of ice cream. As she noted: &quot;I\'m a foodaholic when it comes to certain foods. I manage to (mostly) control urges by not keeping those foods around. Or if I must have them in the house for my husband, I keep them out of my sight in the basement. My personal strategies are to keep fruit on the counter (two pieces, both of which must be gone before dinner), keep exercising (I now do water fitness twice a week, and the pool will be open even if classes are not in session) and weigh in daily so I can catch any upswing in weight early.&quot;</p><p><i>Keep prepared healthy snacks close at hand.</i> &quot;Oftentimes, I can\'t predict how late I will need to stay at work,&quot; says a Lean Plate Club member from Richmond who has trimmed 50 pounds over the past year and a half. &quot;I find that keeping individual bags of nuts in my work desk is very helpful. Eating a bag while I\'m working late helps to keep me from pigging out on a late and large dinner when I arrive home.&quot; Another strategy: Reserve a &quot;grab and go&quot; place in your refrigerator, cupboard or pantry. Stock it with prepared, healthy, great-tasting pre-measured food. Among them: snack bars, individual bags of pretzels, soy chips or trail mix. In the fridge, stick cut-up fruit, vegetables and low-fat dip such as hummus or salsa near the front.</p><p><i>Manage destructive nighttime eating.</i> If you nibble at the chocolate cake after dinner and then the meat loaf and then have a spoonful of ice cream and then go back to the cake and so on, you could be exhibiting signs of nighttime eating syndrome. How many people suffer from the condition, first described by University of Pennsylvania psychiatrist Albert Stunkard in 1955, is not known. But estimates are that about 5 percent of those attending obesity clinics have the syndrome. Lean Plate Club members report a number of ways to help break this compulsion, from brushing your teeth right after dinner to chewing gum and taking up activities such as knitting that keep hands occupied and less likely to reach for food.</p><p><i>Set small, sustainable</i> <i>goals and tackle them one at a time.</i> This could include doing something as simple as switching from 2 percent to skim milk. Or eating whole-wheat bread instead of more highly processed white bread. Or having a healthy breakfast every day and then designing a healthy lunch before moving on to the task of adding fruit and vegetables to your dinner each evening.</p><p><i>Move it.</i> In a culture where sedentary living is a fact of life, Lean Plate Club members who reach a healthier weight find ways to be active throughout the day, despite desk jobs and long commutes. They use the stairs whenever possible, or walk or bike to errands. Some commute to work on foot or bicycle. Others get off the Metro or bus a few stops early and hoof it the rest of the way to their jobs. One pedestrian commuter -- a Lean Plate Club member from Mankato, Minn. -- checks out books on tape from the library and notes, &quot;The time goes so fast that sometimes I want to keep walking to hear more of the story. I always stick a couple of extra tapes in my pockets so I can continue when the first tape runs out.&quot;</p><p>Walking is what helped a Lean Plate Club member from Northern Virginia trim 156 pounds over several years. She is motivated by her &quot;coach,&quot; an active, high-energy dog she adopted from a shelter. &quot;If we don\'t go for two walks a day, she\'s annoying,&quot; says this federal employee. &quot;So we go for about two miles in the morning and about a mile at night.&quot;</p><p><i>Reward yourself</i> . When you meet your goals, treat yourself with a nonfood splurge. It can be as simple as slipping into a candlelit bubble bath. You could rent a favorite movie or DVD, check out a new cookbook from the library, buy new workout shoes or a get a sports lesson from a pro. The trick is to choose something that will help reinforce these small changes now so that they can turn into habits that produce big rewards. As one Lean Plate Club member notes: &quot;I know that if I use the habits and the information that I\'ve learned, I will be okay. I truly feel for the first time that my weight is under control.&quot; ?</p><p><i>Join Sally Squires today on the Lean Plate Club Web chat from 1 p.m. to 2 p.m. at www.leanplateclub.com, where you can also subscribe to the free, weekly Lean Plate Club e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('407','2','<p>No time to eat well? You\'re not alone.</p><p>However you shave it, lack of time is one of the leading reasons cited for slipping into nutritional mischief.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Reporter\'s Query</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<p>\n<img src=\"http://www.washingtonpost.com/wp-srv/local/images/icons/icon_query.gif\" style=\"float: right; margin-left: 7px;\" border=\"0\" alt=\"reportersquery\"/><strong>Wanted: Successful Losers!</strong><br />\nWe\'re looking for people who have shed pounds by adding healthy habits. If you\'re willing to share your personal story and tips to help inspire others, send a message with your name, phone number, address, best times to call and a few particulars about your success story to leanplateclub@waspost.com.\n<br clear=\"all\" />\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/12/AR2006061201107_Technorati.html\') ;\ntechnorati.article = new item(\'It\\\'s About Time: Healthy And Fast\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/12/AR2006061201107.html\',\'No time to eat well? You\\\'re not alone. However you shave it, lack of time is one of the leading reasons cited for slipping into nutritional mischief.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/12/AR2006061201107_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/12/AR2006061201107.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | It\\\'s About Time: Healthy And Fast\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'No time to eat well? You\\\'re not alone. However you shave it, lack of time is one of the leading reasons cited for slipping into nutritional mischief.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>&quot;It\'s not that people are working more hours, because they are not,&quot; notes Carol Devine, an associate professor of nutritional sciences at Cornell University in Ithaca, N.Y., and co-author of a new report on time scarcity and food choices. &quot;It\'s that people have to do a lot at once. There are competing activities and they are trying to make a judgment between doing multiple valuable things.&quot;</p><p>No meal gets crunched more than dinner. Dinner preparation falls in the middle of a hectic transition from work to home, when fatigue and stress levels are high and the demands of the office spill over into family life. &quot;It\'s not so much that people don\'t have time,&quot; Devine says, &quot;but that they are tired, hungry and their family is hungry. They need to get something on the table so that they can get on with the rest of their lives.&quot;</p><p>Even pros feel the pressure. On his occasional nights at home, chef Jeff Tunks, a partner in four District restaurants -- DC Coast, TenPenh, Ceiba and Acadiana -- wants his two young sons to eat a good family meal, but he doesn\'t relish the idea of spending hours creating it. So Tunks, who has shed more than 90 pounds in the last couple of years and continues to work hard at his weight loss, prepares &quot;quick, light stuff.&quot; Among the easy family dinners he fixes are salads and plenty of grilled food, including flank steak, chicken breasts, fish and vegetables.</p><p>To speed dinner preparation, Tunks makes a marinade in the morning -- he says bottled marinade will also work well -- places it in a plastic bag and tosses in lean meat. Then he puts the bag in the refrigerator. While cooking this main course on the grill that evening, Tunks prepares either vegetables or a salad. Just getting that quick start in the morning &quot;can really help expedite the process,&quot; he says. &quot;I can make a meal for four people in 10 to 15 minutes.&quot;</p><p>It\'s that kind of simple planning that experts say can help cut the number of nightly stops at drive-through windows. More than a third of U.S. parents say they eat takeout food regularly. About a fifth of meals are now consumed not in the dining room, the kitchen or even in front of the television, but rather in the car. While fast food can fit a time-pressed family\'s budget, it\'s often high in unhealthy fat, added sugar and calories.</p><p>So is it possible to get a meal on the table without heading for the drive-through, reaching for the takeout menu or spending vast amounts of time over the stove? Our readers say it is.</p><p>Following are some tips and recipes from Lean Plate Club members for healthy, great-tasting meals that can be made in 15 minutes or less. We briefly describe half a dozen here, but the readers\' fuller recipes, along with several additional ones, are online at <a href=\"http://www.leanplateclub.com/\" target=\"\">http:/<wbr/>/<wbr/>www.leanplateclub.com/<wbr/></a> and in the Lean Plate Club e-mail newsletter, a free service available at the same Web address. You can also find more quick recipes at the Food &amp;amp; Dining section of <a href=\"http://www.washingtonpost.com/\" target=\"\">http:/<wbr/>/<wbr/>www.washingtonpost.com/<wbr/></a> .</p><p>? Lean Plate Club member Sandi Ryan of Des Moines and her husband created a fast balsamic chicken salad. She saut?es a couple of chicken breasts cut into strips in two teaspoons of healthy oil (such as olive or canola) and two tablespoons of balsamic vinegar. When they\'re cooked, she tosses them with a tablespoon of honey mustard. Add the chicken to a salad of your choice (easy to make with bagged greens or stuff plucked from a grocery salad bar).</p><p>? In a recent online chat, a reader from Anchorage offered her &quot;five-minute daily breakfast,&quot; which can also serve as a lunch or dinner: a wheat bagel (she uses an organic variety, made with flax), light cream cheese and some wild Alaskan salmon lox. Simple enough, but she lays on some broccoli sprouts and four spears of pickled asparagus for a tangy veggie boost.</p><p>? A Los Angeles reader offered the following toss-into-Tupperware-and-take-to-work salad: prewashed, bagged baby greens or spinach; crumbled gorgonzola; some walnuts and blackberries; one or two Trader Joe\'s pear halves (jarred in grape juice) and, also from TJ\'s, bottled balsamic dressing.</p><p>? To make a fast but distinctive dinner for two, a Pittsburgher recommends microwaving half a bag of frozen mixed carrots, cauliflower and snow peas along with a cup of frozen broccoli. She stir-fries the veggies in Mrs. Dash\'s and other seasonings. Meantime, she cooks up some instant couscous and microwaves a few frozen tilapia fillets. She tops the couscous with tilapia and canned mango salsa, and serves the veggies on the side.</p><p>? An online reader from Atlanta reported that as she was typing, she was eating the following healthy lunch: half a can of chickpeas, some chopped cucumber and tomato, and low-fat Italian dressing.</p><p>? And finally, an LPC member from Potsdam, N.Y., serves a fast summer pasta once the basil in the garden is ready to pluck. While boiling the pasta (whole wheat is a good choice), she uses a food processor to make a sauce of basil leaves, tomato, garlic and olive oil. When the pasta\'s done, she melts skim mozzarella on top and then spoons on the sauce. It\'s good on bruschetta too, she says. ?</p><p><i>Join Sally Squires, author of the newly published &quot;Secrets of the Lean Plate Club,&quot; online from 1 p.m. to 2 p.m. today at www.washingtonpost.com/leanplateclub, where you can also subscribe to the free LPC e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('408','2','<p>The American Medical Association (AMA) is turning up the heat on the food and restaurant industry to serve products with less sodium.</p><p>Last week, the AMA\'s House of Delegates passed a resolution calling for a 50 percent reduction in sodium content of processed foods, fast foods and restaurant meals over the next 10 years. The AMA, which represents a quarter-million U.S. physicians, also urged the Food and Drug Administration to revoke salt\'s status as a food ingredient &quot;generally recognized as safe.&quot;</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Reporter\'s Query</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<p>\n<img src=\"http://www.washingtonpost.com/wp-srv/local/images/icons/icon_query.gif\" style=\"float: right; margin-left: 7px;\" border=\"0\" alt=\"reportersquery\"/><strong>Wanted: Successful Losers!</strong><br />\nWe\'re looking for people who have shed pounds by adding healthy habits. If you\'re willing to share your personal story and tips to help inspire others, send a message with your name, phone number, address, best times to call and a few particulars about your success story to leanplateclub@waspost.com.\n<br clear=\"all\" />\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900844_Technorati.html\') ;\ntechnorati.article = new item(\'Rx for Salt: Cut It Out\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900844.html\',\'The American Medical Association (AMA) is turning up the heat on the food and restaurant industry to serve products with less sodium.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900844_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900844.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Rx for Salt: Cut It Out\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'The American Medical Association (AMA) is turning up the heat on the food and restaurant industry to serve products with less sodium.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>More than 30 percent of adults, an estimated 65 million Americans, already have high blood pressure, a condition that increases the risk of stroke, kidney disease and heart problems. Since blood pressure rises with age, the numbers are expected to grow as the baby boomer population edges past 60.</p><p>Blood pressure increases are also fueled by inactivity, obesity, alcohol consumption and sodium intake. Bottom line: U.S. adults 55 and older have a 90 percent lifetime risk of high blood pressure -- yes, that means that nine out of 10 are poised to develop hypertension.</p><p>The good news: They all don\'t have to.</p><p>In the few remaining cultures where salt consumption is much lower, so are rates of high blood pressure. Even so, salt sensitivity varies from person to person -- a fact that has fueled debate about the benefits of reducing sodium intake. But in recent years, new analyses of scientific studies have been strong enough to prompt the World Health Organization and health groups in Great Britain, Australia, New Zealand, Finland and the United States to urge significant reductions in sodium. In addition to the AMA, the American Public Health Association, the American Heart Association and the National Heart, Lung, and Blood Institute have called for reductions.</p><p>The latest U.S. Dietary Guidelines set the daily intake of sodium at 2,300 milligrams or less for adults 50 and younger. That\'s equal to about a teaspoon of salt daily. For older adults, African Americans and people who already have high blood pressure, the recommended daily intake is 1,500 milligrams or less, about the amount found in a cup of canned chicken noodle soup and a slice of frozen cheese pizza. (Pepperoni and sausage boost sodium higher.)</p><p>&quot;And remember, these are the daily maximums, not what you should aim for,&quot; notes Edward Roccella, director of the National High Blood Pressure Education Program at the National Heart, Lung, and Blood Institute.</p><p>Tell that to American adults, whose average consumption is 4,000 milligrams of sodium per day for every 2,000 calories consumed. The AMA found that 95 percent of American men and 75 percent of women aged 31 to 50 regularly ingest more than the upper daily limit for sodium.</p><p>Nor is hiding the salt shaker likely to help. The U.S. Dietary Guidelines Advisory Committee noted that nearly 80 percent of the sodium consumed comes from processed food and meals at restaurants and fast-food outlets.</p><p>&quot;Many doctors have recommended to hypertensive patients to cut down on sodium and not use salt in cooking or at the table,&quot; says Stephen Havas, vice president of science, quality and public health for the AMA and a co-author of the resolution on sodium. &quot;So the patient is left thinking that they\'re doing something about it when [in fact] they\'re not addressing the major source of sodium.&quot;</p><p>In addition to challenging restaurants and fast-food establishments to cut the sodium, the AMA also asked for warning labels on high-sodium grocery items. A frozen entree, for example, &quot;may contain one to two teaspoons of salt,&quot; Havas said. &quot;And it doesn\'t necessarily taste salty. You don\'t realize that you are being exposed to that salt load.&quot;</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900844_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900844_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900844_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900844_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('409','2','<p>Yet another new set of dietary guidelines emerged last week. This one was dished out by the American Heart Association (AHA), which updated recommendations it issued in 2000. Add that to the 2005 U.S. Dietary Guidelines, the revised Food Guide Pyramid and food recommendations from the National Academy of Sciences, among others, and it all piles up to a heaping platter of advice to eat right.</p><p>While the number of dietary guidelines is increasing, the recommendations remain remarkably consistent, with a few exceptions.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/custom/2006/07/10/CU2006071000597.html\" target=\"\">American Health Association Dietary Guidelines</a><br/>                                                 <br/>\n<div style=\"clear:both;\"></div></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>WashingtonPost.com Poll</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<SCRIPT LANGUAGE=\"javascript\">\n<!--\nfunction poll_popup(url,mpoll_height)\n{\nwindow.open(url,\'multi\',\'width=428,height=\'+mpoll_height+\',status=no,scrollbars=yes\');\n}\nfunction execForm(form_name,mpoll_section,mpoll_name,mpoll_template,mpoll_height)\n{\nvote=(findVote(form_name));\npoll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=\'+mpoll_section+\'&pollname=\'+mpoll_name+\'&template=\'+mpoll_template+vote,mpoll_height);\n}\nfunction findVote(form_name)\n{\nvar params = \'\' ;\nvar questions = findQuestions(form_name) ;\nvar longest = eval(\"document.\"+form_name+\".longest.value\") ;\nfor (var i = 0; i < questions; i++)\n{\nvar answer = eval(\"document.\"+form_name+\".answer\"+(i+1)) ;\nfor (var count = 0; count < longest; count++)\n{  // change count to # of answers!!!!\nif (typeof answer[count] == \"undefined\") break ;\nif ( count == 0 )\nparams += \"&answer\"+(i+1)+\"=\" ;\nif (answer[count].checked == true)\nparams += answer[count].value;\n}\n}\nparams += \"&questions=\"+questions ;\n// alert(params) ;\nreturn params ;\n}\nfunction findQuestions(form_name)\n{\nreturn eval(\"document.\"+form_name+\".questions.value\") ;\n}\n// -->\n</SCRIPT>\n<font face=\"arial,sans-serif\" size=\"-1\">\n<FORM NAME=\"pollform495692031003\">\n<input type=\"hidden\" name=\"questions\" value=\"1\">\n<input type=\"hidden\" name=\"longest\" value=\"4\">\nWhen you\'re stressed do you:<br>\n<input type=\"radio\" name=\"answer1\" value=\"a\">eat chocolate<BR>\n<input type=\"radio\" name=\"answer1\" value=\"b\">drink alcohol<BR>\n<input type=\"radio\" name=\"answer1\" value=\"c\">consume high-fat foods, such as French fries, fried chicken or taco chips<BR>\n<input type=\"radio\" name=\"answer1\" value=\"d\">all of the above<BR>\n<p>\n<p></p>\n<input type=\"BUTTON\" value=\" Vote \" onClick=\"execForm(\'pollform495692031003\',\'health\',\'health/stress_food.poll\',\'health/stress_food_results.htm\',\'300\')\">\n<A href=\"javascript:poll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=health&pollname=health/stress_food.poll&template=health/stress_food_results.htm&questions=\'+findQuestions(\'pollform495692031003\'),300)\"><font size=\"-1\" face=\"arial,helvetica\"><b>View results</b><BR></font></a>\n</form>\n</font>\n<FONT face=\"arial,sans-serif\" size=\"-1\"><br><i><b>Note:</b> This is an unscientific survey of washingtonpost.com readers.</i></FONT><br>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/26/AR2006062600798_Technorati.html\') ;\ntechnorati.article = new item(\'Related Link: A Plateful of Eating Advice\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/26/AR2006062600798.html\',\'Yet another new set of dietary guidelines emerged last week. This one was dished out by the American Heart Association (AHA), which updated recommendations it issued in 2000. Add that to the 2005 U.S. Dietary Guidelines, the revised Food Guide Pyramid and food recommendations from the National...\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/26/AR2006062600798_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/26/AR2006062600798.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Related Link: A Plateful of Eating Advice\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Yet another new set of dietary guidelines emerged last week. This one was dished out by the American Heart Association (AHA), which updated recommendations it issued in 2000. Add that to the 2005 U.S. Dietary Guidelines, the revised Food Guide Pyramid and food recommendations from the National...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Boiled down, much of what they urge will sound very familiar: more fruit and vegetables, more whole grains, more beans, more nonfat and low-fat dairy products. And, yes, less unhealthy fat, especially the trans fats commonly found in fried foods, baked goods and a lot of restaurant fare.</p><p>The AHA guidelines are the first to put a number on how little trans fat one should eat: just 1 percent or less of total calories. For someone who eats 2,000 calories daily -- considered the &quot;average&quot; intake -- that\'s about two grams of trans fat <i>per day</i> , or roughly the amount in half a small bag of fast-food fries. (By comparison, the U.S. Dietary Guidelines urge Americans simply to keep their intake &quot;as low as possible.&quot;)</p><p>The AHA guidelines, like so many others these days, go beyond the kitchen and dining room to other areas of life. Where past guidelines stressed healthy eating, &quot;the new ones broaden that concept to include the importance of a healthy lifestyle,&quot; notes Alice Lichtenstein, chairman of the AHA Nutrition Committee.</p><p>So consider physical activity -- and not smoking -- just as much a part of that picture as how many glasses of skim milk you drink. Or as Lichtenstein says, &quot;The key message is to focus on long-term, permanent changes in how we eat and live.&quot;</p><p>Here are some details of the AHA guidance, which is designed to reduce the risk of heart and other cardiovascular diseases:</p><p><i>Skim the unhealthy fat further.</i> Not only does the AHA set a number for trans fat, but it also advises trimming saturated fat to 7 percent of total calories -- a lower level than the 10 percent recommended by the U.S. guidelines. &quot;The point is not to calculate the amount of saturated and trans fatty acids in the diet, but to choose foods that minimize your intake,&quot; Lichtenstein says. &quot;So choose leaner cuts of meat and lower-fat dairy products, smaller serving sizes; avoid foods made with hydrogenated fats and . . . include more vegetarian options and fish in the diet.&quot;</p><p><i>Make all your grains whole and high in fiber.</i> The U.S. guidelines suggest whole grains for at least three of your six to eight daily servings of cereal, bread, crackers and pasta. The AHA says all of those servings should be whole grains.</p><p><i>Skip the dietary supplements.</i> Antioxidant supplements, including vitamins A, C and E, are &quot;not recommended&quot; because they have not been proven to help reduce cardiovascular risk. And there\'s growing evidence that they may increase the risk of other health problems, particularly in smokers. Also not recommended: phytochemicals or flavonoids in supplements. Ditto for the use of folate or other B-vitamin supplements to lower blood levels of homocysteine, a substance linked to increased risk of heart disease.</p><p><i>Eat at least two meals of fish weekly.</i> Best choices are oily fish rich in healthy omega-3 fatty acids, such as herring, sardines, salmon, lake trout, mackerel and albacore tuna. But forgo fish oil capsules unless you have been diagnosed with heart disease and can\'t eat at least two meals of fish per week. People with high triglyceride levels who are under the care of a physician may benefit from omega-3 fatty acids in capsules. The U.S. guidelines also recommend two servings of fish per week, but they doesn\'t address fish oil capsules in the same detail as AHA.</p><p><i>Have a soy burger.</i> AHA recommends soy foods to help replace higher-fat animal products, but don\'t use soy as a way to reduce blood cholesterol, triglycerides or other heart risk factors.</p><p><i>Aim for a healthy blood glucose level</i> . Diabetes is a huge contributor to heart disease, so the AHA advises aiming for a fasting blood glucose level of less than 100 milligrams. Weighing too much is a big contributor to abnormal blood sugar, so the AHA advises finding the right number of calories to reach and maintain a healthy weight. ?</p><p><i>Join Sally Squires, author of the recently published &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press), online today from 1 p.m. to 2 p.m. at www.washingtonpost.com/leanplateclub, where you can also subscribe to the free LPC weekly, e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('410','2','<p>Quenching thirst can be a lot more complicated these days than walking to the water fountain or just turning on the kitchen tap.</p><p>Hundreds of bottled waters are sold in the United States, ranging from water distilled from steam to make it \"cloud-like\" and presumably better able to rehydrate the body, to water purported to enhance athletic performance. Bottled water comes flavored with fruit essence, laced with peppermint and fortified with vitamins.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/03/PH2006070300794.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/03/PH2006070300794.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/07/03/PH2006070300792.jpg\" border=\"0\"  alt=\"\"  height=\"157\" width=\"228\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (By Charles Krupa  --  Associated Press) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Reporter\'s Query</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<p>\n<img src=\"http://www.washingtonpost.com/wp-srv/local/images/icons/icon_query.gif\" style=\"float: right; margin-left: 7px;\" border=\"0\" alt=\"reportersquery\"/><strong>Wanted: Successful Losers!</strong><br />\nWe\'re looking for people who have shed pounds by adding healthy habits. If you\'re willing to share your personal story and tips to help inspire others, send a message with your name, phone number, address, best times to call and a few particulars about your success story to leanplateclub@waspost.com.\n<br clear=\"all\" />\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300791_Technorati.html\') ;\ntechnorati.article = new item(\'Testing the Waters\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300791.html\',\'Quenching thirst can be a lot more complicated these days than walking to the water fountain or just turning on the kitchen tap.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300791_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300791.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Testing the Waters\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Quenching thirst can be a lot more complicated these days than walking to the water fountain or just turning on the kitchen tap.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>There\'s sparkling water, spring water, artesian well water, water with calcium, water with added protein, water sweetened with Splenda and water with enough caffeine to rival a strong cup of coffee. And for those who like to sip from exotic locations, there\'s bottled water from Fiji and Iceland. All of them have zero calories.</p><p>Americans are so eager to lap up bottled water that it\'s second only to soft drinks as the leading beverage consumed in the United States, according to the Beverage Marketing Corporation. In 2005, we drank nearly 8 billion gallons of bottled water -- that\'s 26 gallons per person -- and paid more per gallon than for gasoline. The $10.1 billion annual tab in the United States for bottled water is higher than the gross domestic product of Malawi and Liberia combined.</p><p>So why ante up a buck or more for a bottle of water that costs less than a penny per glass from the tap?</p><p>People drink bottled water \"for quality, safety and good taste,\" says Stephen Kay, vice president for communications at the International Bottled Water Association, a trade group that represents bottlers, distributors and suppliers. \"They\'re reaching for bottled water for hydration and refreshment.\"</p><p>Just don\'t count on any special health benefits. \"There is no health advantage being gained by these drinks, although the flavor can increase your intake,\" says Scott Montain, a research physiologist in the military nutrition division of the U.S. Army Research Institute of Environmental Medicine in Natick, Mass.</p><p>Nor is bottled water proven to be safer than tap water, although that\'s often the consumer\'s perception. Federal law requires only that bottled water be at least as safe as tap water -- not safer. The Food and Drug Administration (FDA) regulates all bottled water as a food, dictating ingredients, labels and even definitions for spring, artesian, mineral and other types. The FDA also requires plain bottled water -- but not waters with added ingredients such as vitamins -- to meet stiffer manufacturing standards that also apply to baby food and foods with very high or very low acidity. Various state regulations also apply to bottled water.</p><p>But a four-year study by the Natural Resources Defense Council (NRDC), an environmental advocacy group, still found major regulatory gaps. By NRDC\'s calculation, 60 to 70 percent of waters sold in the United States are exempt from the FDA\'s tougher manufacturing standards for bottled water. Among the products that don\'t have to comply with those rules are seltzer and other waters that have added carbonation, club soda, flavored water and fortified water.</p><p>\"Even when bottled waters are covered by FDA\'s specific bottled-water standards, those rules are weaker in many ways than EPA [Environmental Protection Agency] rules that apply to big-city tap water,\" the NRDC found.</p><p>So whereas big-city tap water can\'t contain any E. coli or other fecal coliform bacteria and is tested 100 times or more a month for these pathogens, bottled-water plants face no such prohibition and are required to test just once a week. Plus, most cities that use surface water for drinking, including the District, test for cryptosporidium and giardia -- two common microbes that can cause diarrhea and other intestinal problems. Bottled-water companies aren\'t required to test for those either, because underground, not surface, water is the source. And while public water systems are required to report their test results, \"none of the bottled-water test results have to be made public,\" notes Erik Olson, director of advocacy for NRDC. \"It\'s completely based on voluntary compliance.\"</p><p>The FDA examined posting test results on bottled-water labels and concluded that \"it wasn\'t feasible,\" Kay says. Since bottled water is regulated by the FDA, he says that \"if products were out of compliance, they would not be available in the marketplace.\" Plus, consumers can request testing information directly from bottled-water companies.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300791_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300791_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300791_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300791_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('411','2','<p>If sleeping to lose weight sounds like a dream, wake up. The power of sleep in regulating appetite, body weight and risk of type 2 diabetes in adults and children is strong enough that some scientists wonder if it may soon be the newest weapon in the battle against obesity.</p><p>\"Can a good night\'s sleep make us slimmer?\" asks Danish nutrition researcher Arne Astrup in an editorial in this month\'s International Journal of Obesity. Maybe, Astrup concludes, citing a growing body of research that points to sleep as a key player in hunger and appetite control.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Reporter\'s Query</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<p>\n<img src=\"http://www.washingtonpost.com/wp-srv/local/images/icons/icon_query.gif\" style=\"float: right; margin-left: 7px;\" border=\"0\" alt=\"reportersquery\"/><strong>Wanted: Successful Losers!</strong><br />\nWe\'re looking for people who have shed pounds by adding healthy habits. If you\'re willing to share your personal story and tips to help inspire others, send a message with your name, phone number, address, best times to call and a few particulars about your success story to leanplateclub@waspost.com.\n<br clear=\"all\" />\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/10/AR2006071000704_Technorati.html\') ;\ntechnorati.article = new item(\'Sleeping Off The Pounds\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/10/AR2006071000704.html\',\'If sleeping to lose weight sounds like a dream, wake up. The power of sleep in regulating appetite, body weight and risk of type 2 diabetes in adults and children is strong enough that some scientists wonder if it may soon be the newest weapon in the battle against obesity.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/10/AR2006071000704_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/10/AR2006071000704.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Sleeping Off The Pounds\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'If sleeping to lose weight sounds like a dream, wake up. The power of sleep in regulating appetite, body weight and risk of type 2 diabetes in adults and children is strong enough that some scientists wonder if it may soon be the newest weapon in the battle against obesity.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The latest evidence comes from a study of 422 Canadian children, ages 5 to 10. Researchers at Quebec\'s Laval University found that youngsters who slept eight to 10 hours per night had 3.5 times more risk of being overweight than a similar group of children who slept 12 to 13 hours nightly.</p><p>Even when other factors -- parental obesity, participation in sports, family income and hours spent watching television, using a computer or playing video games -- were factored into the equation, the study found that sleep proved to be the best predictor of body weight, especially for boys, according to Angelo Tremblay, a professor of physiology and nutrition at Laval and the study\'s lead author.</p><p>Add this report to a number of others, including a long-term study of some 7,000 children published last year by British researchers. They found that the length of time children slept as preschoolers could alone predict their weight at age 7. As the team noted in the journal BMJ, children who slept less than 11 hours at night at age 2 1/2   were significantly more likely to be obese at age 7 than those who slept 12 hours or more.</p><p>Sleep seems to count for adults, too. A German study of 8,000 men and women found that sleeping difficulties were linked with an increased risk of obesity and with developing type 2 diabetes -- the kind that is related to body weight. Harvard University\'s Nurses\' Health Study has also shown that participants who slept less than five hours per day had an increased risk of developing type 2 diabetes over a 10-year period compared to those who slept more.</p><p>How might sleep impact body weight and development of diabetes? That\'s still not known, but there are some promising leads. Among the leading suspects: leptin, ghrelin and cortisol -- hormones altered by lack of sleep and known to regulate appetite.</p><p>Just how much skipping sleep may affect body weight is illustrated by a small study of lean young men in a sleep lab at the University of Chicago. During the 16-day study, missing a couple of hours of sleep per night wreaked havoc with leptin and cortisol levels, which fueled the participants\' hunger. \"Their bodies were screaming \'famine\' despite the fact that they didn\'t need to eat,\" noted Eve Van Cauter, lead author of the study. \"They responded as if they were missing about 1,000 calories a day.\"</p><p>Skipping sleep also pushed these otherwise-healthy young men into impaired glucose tolerance, a step toward diabetes. During the study, their insulin and blood sugar levels suddenly resembled those of adults 65 to 80 years old. The good news: Hunger, hormones and blood sugar returned to normal with sleep.</p><p>In the past 20 years, the average amount of nightly sleep for adults has declined about 1 1/2  hours per night. Compare that to the national rise of body weight \"and they are an exact mirror image,\" noted Van Cauter, just a hint that chronic sleep loss may play a role in the obesity epidemic.</p><p>How much of a role is uncertain. Lack of sleep can also be a sign of stress, which also fuels appetite. As Astrup writes, \"it may prove difficult to disentangle the causes of impaired sleep from its effects.\"</p><p>Besides, there could be something simpler at work: \"When we sleep more,\" Astrup notes, \"we simply have less time in which to eat.\"</p><p>Here are a few ways to help overcome some of the effects of lack of sleep:</p><p></p><p>? Nap. No studies have tested the weight-loss benefits of napping, but research suggests that naps help make up for sleep loss in other ways. So until scientists sort it out, sleep experts suggest napping on those days when nightly sleep is cut short. Adults need about eight hours per night; children need at least 10 hours nightly, and teens require eight to 9 1/2   hours per night.</p><p></p><p>? Boost physical activity. It not only helps improve sleep, but it also increases energy, decreases stress, elevates mood and increases mental performance. Plus, it may dampen hunger. ?</p><p><i>Join Sally Squires, author of &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press), online from 1 p.m. to 2 p.m. today at<a href=\'http://www.washingtonpost.com/leanplateclub\'>http:/<wbr/>/<wbr/>www.washingtonpost.com/<wbr/>leanplateclub</a>, where you can also subscribe to the free, weekly LPC e-mail newsletter.</i></p><p><i></i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('412','2','<p>Losing 71 pounds isn\'t enough for actress Kirstie Alley: She recently announced that she plans to shed another 15 pounds by November to wear a bikini on \"Oprah.\"</p><p>Alley is, of course, just the latest in a long list of celebrities willing to share their weight-loss struggles with the world -- and who often are compensated handsomely to do so. Others include comedian Whoopi Goldberg, talk show host Kathy Lee Gifford and Baseball Hall of Fame member Tommy Lasorda, all former spokesmen for Slim-Fast. After being dubbed the \"Duchess of Pork\" and then slimming down, Sarah Ferguson, the Duchess of York, became a spokeswoman for Weight Watchers. \"Today\" show weatherman Al Roker, singer Carnie Wilson and Oprah Winfrey are among the others who have publicly chronicled their waistline wars.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>WashingtonPost.com Poll</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<SCRIPT LANGUAGE=\"javascript\">\n<!--\nfunction poll_popup(url,mpoll_height)\n{\nwindow.open(url,\'multi\',\'width=428,height=\'+mpoll_height+\',status=no,scrollbars=yes\');\n}\nfunction execForm(form_name,mpoll_section,mpoll_name,mpoll_template,mpoll_height)\n{\nvote=(findVote(form_name));\npoll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=\'+mpoll_section+\'&pollname=\'+mpoll_name+\'&template=\'+mpoll_template+vote,mpoll_height);\n}\nfunction findVote(form_name)\n{\nvar params = \'\' ;\nvar questions = findQuestions(form_name) ;\nvar longest = eval(\"document.\"+form_name+\".longest.value\") ;\nfor (var i = 0; i < questions; i++)\n{\nvar answer = eval(\"document.\"+form_name+\".answer\"+(i+1)) ;\nfor (var count = 0; count < longest; count++)\n{  // change count to # of answers!!!!\nif (typeof answer[count] == \"undefined\") break ;\nif ( count == 0 )\nparams += \"&answer\"+(i+1)+\"=\" ;\nif (answer[count].checked == true)\nparams += answer[count].value;\n}\n}\nparams += \"&questions=\"+questions ;\n// alert(params) ;\nreturn params ;\n}\nfunction findQuestions(form_name)\n{\nreturn eval(\"document.\"+form_name+\".questions.value\") ;\n}\n// -->\n</SCRIPT>\n<font face=\"arial,sans-serif\" size=\"-1\">\n<FORM NAME=\"pollform495692031003\">\n<input type=\"hidden\" name=\"questions\" value=\"1\">\n<input type=\"hidden\" name=\"longest\" value=\"4\">\nWhen you\'re stressed do you:<br>\n<input type=\"radio\" name=\"answer1\" value=\"a\">eat chocolate<BR>\n<input type=\"radio\" name=\"answer1\" value=\"b\">drink alcohol<BR>\n<input type=\"radio\" name=\"answer1\" value=\"c\">consume high-fat foods, such as French fries, fried chicken or taco chips<BR>\n<input type=\"radio\" name=\"answer1\" value=\"d\">all of the above<BR>\n<p>\n<p></p>\n<input type=\"BUTTON\" value=\" Vote \" onClick=\"execForm(\'pollform495692031003\',\'health\',\'health/stress_food.poll\',\'health/stress_food_results.htm\',\'300\')\">\n<A href=\"javascript:poll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=health&pollname=health/stress_food.poll&template=health/stress_food_results.htm&questions=\'+findQuestions(\'pollform495692031003\'),300)\"><font size=\"-1\" face=\"arial,helvetica\"><b>View results</b><BR></font></a>\n</form>\n</font>\n<FONT face=\"arial,sans-serif\" size=\"-1\"><br><i><b>Note:</b> This is an unscientific survey of washingtonpost.com readers.</i></FONT><br>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/17/AR2006071700957_Technorati.html\') ;\ntechnorati.article = new item(\'Sharing  Your Loss\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/17/AR2006071700957.html\',\'Losing 71 pounds isn\\\'t enough for actress Kirstie Alley: She recently announced that she plans to shed another 15 pounds by November to wear a bikini on \"Oprah.\"\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/17/AR2006071700957_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/17/AR2006071700957.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Sharing  Your Loss\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Losing 71 pounds isn\\\'t enough for actress Kirstie Alley: She recently announced that she plans to shed another 15 pounds by November to wear a bikini on \"Oprah.\"\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Where Alley differs is in going public before she achieved her goal -- a move that many weight-loss experts consider risky. Yet it\'s also one taken by a growing number of regular folks, from contestants on the reality television show \"The Biggest Loser\" to Steve \"Fat Man Walking\" Vaught, who tried to walk across America to lose weight. Even the young are getting into the act: MTV\'s reality show \"Made\" featured \"Prom King\" segments that chronicled the efforts of an obese teen trying to lose enough weight to snag his high school crown. And every January, companies entice employees to enter weight-loss competitions that pit one department or plant against another to see who can shed the most pounds.</p><p>Some people thrive on making their weight-loss goals common knowledge. \"They think it will help to keep them on the straight and narrow,\" notes Arthur Frank, medical director of the George Washington University Weight Management Program, who advises against going public. \"It\'s better not to get other people involved unless they have to know,\" he says.</p><p>That\'s because there\'s a natural inclination to \"start monitoring, watching and making judgments,\" Frank says. \"Everyone suddenly becomes a weight-loss expert and tells you what you should be doing.\"</p><p>Sometimes the best intentions can backfire, turning from well-meaning support into humiliation.</p><p>Frank recalls one patient who announced to her office colleagues that she was going to lose weight. They not only encouraged her efforts but posted a chart in a very public spot to track her weight loss. \"That was fine,\" he says, \"until a bunch of complications came into her life. The weight loss started to level off and then creep up. That\'s when I asked her, \'Who is going to take that chart off the wall?\' It\'s the kind of thing that gets people into trouble.\"</p><p>But for others, going public can serve as motivation. A few years ago, the Discovery Health Channel and its Web site highlighted the weight-loss efforts of half a dozen people, from a pastry chef to a mother of twins. \"I swore when I met them that not any of them would lose much weight,\" says David Heber, director of the UCLA Center for Human Nutrition, who served as a consultant to the project. \"But they all lost weight, and at the end of the day the fact that there was a public incentive to lose weight helped them.\"</p><p>Going public also helped physician Nick Yphantides shed 270 pounds. A former executive director of the Escondido Community Health Center in Southern California, Yphantides once tipped the scales at 467 pounds. When his weight began taking a health toll, he quit his job, called a press conference to announce weight-loss goals and set a deadline to achieve it. He met his goal a year later and has maintained his weight for the past five years.</p><p>For him, public accountability was essential. &quot;On my own, I am still a 467-pound slob,&quot; says Yphantides, who has set up a Web site, <a href=\"http://www.healthsteward.com\" target=\"\">http:/<wbr/>/<wbr/>www.healthsteward.com</a> , to allow others to publicly chronicle their weight loss odysseys as a way of being accountable.</p><p>Virtually no research, however, has examined the effect of going public with weight loss. \"Making a declaration can increase commitment for some people,\" says Rena Wing, co-founder of the National Weight Loss Registry. \"But for many who have lost weight, regained it and are trying again, they don\'t want do to that. It\'s just too public.\"</p><p>At Weight Watchers, group leaders are trained to keep weekly weigh-ins very private and to never note aloud whether a member has made his or her goal for the week. \"Our basic position is that only the person [being weighed] has to know,\" says Karen Miller-Kovach, chief scientific director for Weight Watchers, which encourages participants to seek support in making lifestyle changes to lose weight.</p><p>That doesn\'t need to involve a public diet pronouncement. \"Talk about some of the behaviors you are trying to change,\" Miller-Kovach says. \"So you might say to a friend or family member, \'I\'m trying to get more active. Would you be interested in going on a walk with me?\' \"</p><p>If enlisting help or telling others that you are trying to adopt new habits feels uncomfortable, those are important feelings to examine. \"Is it because you\'re a really private person?\" says Miller-Kovach. \"Or that you don\'t yet have the confidence to do it? If that\'s the case, it can be very self-defeating.\"  ?</p><p><i>Join Sally Squires, author of &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press), on the Lean Plate Club Web chat from 1 p.m. to 2 p.m. at www.washingtonpost.com/leanplateclub, where you can also subscribe to the free e-mail newsletter and check the chat transcript any time.</i></p><p><i></i><i></i></p><p><i></i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('413','2','<p>People with Type 2 diabetes are advised to limit carbohydrates because of worries that too many carbs could overtax the body\'s dwindling insulin production and lessen its ability to process glucose.</p><p>Now some scientists are asking if a very-low-fat diet rich in <i>healthy</i> carbohydrates -- whole grains, beans, fruit and vegetables -- might be another option.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>WashingtonPost.com Poll</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<SCRIPT LANGUAGE=\"javascript\">\n<!--\nfunction poll_popup(url,mpoll_height)\n{\nwindow.open(url,\'multi\',\'width=428,height=\'+mpoll_height+\',status=no,scrollbars=yes\');\n}\nfunction execForm(form_name,mpoll_section,mpoll_name,mpoll_template,mpoll_height)\n{\nvote=(findVote(form_name));\npoll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=\'+mpoll_section+\'&pollname=\'+mpoll_name+\'&template=\'+mpoll_template+vote,mpoll_height);\n}\nfunction findVote(form_name)\n{\nvar params = \'\' ;\nvar questions = findQuestions(form_name) ;\nvar longest = eval(\"document.\"+form_name+\".longest.value\") ;\nfor (var i = 0; i < questions; i++)\n{\nvar answer = eval(\"document.\"+form_name+\".answer\"+(i+1)) ;\nfor (var count = 0; count < longest; count++)\n{  // change count to # of answers!!!!\nif (typeof answer[count] == \"undefined\") break ;\nif ( count == 0 )\nparams += \"&answer\"+(i+1)+\"=\" ;\nif (answer[count].checked == true)\nparams += answer[count].value;\n}\n}\nparams += \"&questions=\"+questions ;\n// alert(params) ;\nreturn params ;\n}\nfunction findQuestions(form_name)\n{\nreturn eval(\"document.\"+form_name+\".questions.value\") ;\n}\n// -->\n</SCRIPT>\n<font face=\"arial,sans-serif\" size=\"-1\">\n<FORM NAME=\"pollform495692031003\">\n<input type=\"hidden\" name=\"questions\" value=\"1\">\n<input type=\"hidden\" name=\"longest\" value=\"4\">\nWhen you\'re stressed do you:<br>\n<input type=\"radio\" name=\"answer1\" value=\"a\">eat chocolate<BR>\n<input type=\"radio\" name=\"answer1\" value=\"b\">drink alcohol<BR>\n<input type=\"radio\" name=\"answer1\" value=\"c\">consume high-fat foods, such as French fries, fried chicken or taco chips<BR>\n<input type=\"radio\" name=\"answer1\" value=\"d\">all of the above<BR>\n<p>\n<p></p>\n<input type=\"BUTTON\" value=\" Vote \" onClick=\"execForm(\'pollform495692031003\',\'health\',\'health/stress_food.poll\',\'health/stress_food_results.htm\',\'300\')\">\n<A href=\"javascript:poll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=health&pollname=health/stress_food.poll&template=health/stress_food_results.htm&questions=\'+findQuestions(\'pollform495692031003\'),300)\"><font size=\"-1\" face=\"arial,helvetica\"><b>View results</b><BR></font></a>\n</form>\n</font>\n<FONT face=\"arial,sans-serif\" size=\"-1\"><br><i><b>Note:</b> This is an unscientific survey of washingtonpost.com readers.</i></FONT><br>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/24/AR2006072400797_Technorati.html\') ;\ntechnorati.article = new item(\'\\\'Good\\\' Carbs To the Rescue\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/24/AR2006072400797.html\',\'People with Type 2 diabetes are advised to limit carbohydrates because of worries that too many carbs could overtax the body\\\'s dwindling insulin production and lessen its ability to process glucose.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/24/AR2006072400797_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/24/AR2006072400797.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | \\\'Good\\\' Carbs To the Rescue\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'People with Type 2 diabetes are advised to limit carbohydrates because of worries that too many carbs could overtax the body\\\'s dwindling insulin production and lessen its ability to process glucose.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The idea borrows a lesson from the heart disease field, which has shown that very strict vegetarian diets quite low in fat and very high in carbohydrates can help reverse arterial blockages. Such diets have proven very difficult to stick with, absent high motivation and plenty of support.</p><p>&quot;A diet can be wonderful for you, but if it can\'t be practically applied, it can\'t do much,&quot; notes American Heart Association president Robert Eckel.</p><p>In May, physician Dean Ornish, a proponent of the very-low-fat approach for reversing heart disease, reported that this regimen also helped a subset of people with both diabetes and heart disease.</p><p>In the study, published in the American Journal of Cardiology, participants who followed the approach shed pounds. Blood levels of low-density lipoprotein (LDL), &quot;bad&quot; cholesterol that raises heart disease risk, dropped. Levels of protective high-density lipoprotein (HDL) didn\'t drop, and unhealthy fats known as triglycerides didn\'t rise, as some researchers had feared. Another key finding: 20 percent of participants who stuck with the diet for a year were able to cut or eliminate their insulin and other glucose-lowering medications.</p><p>Similar results are expected later this week from a study headed by the University of Toronto\'s David Jenkins and Neal Barnard of the Physicians Committee for Responsible Medicine, a pro-vegetarian group.</p><p>The four-month trial, funded by the National Institutes of Health, studied 99 people with Type 2 diabetes. Half were asked to follow the standard dietary advice from the American Diabetes Association (ADA). The other half were asked to adhere to a very strict, low-fat vegan diet devoid of meat, fish, eggs, dairy or any other animal products.</p><p>Both groups improved blood sugar control and LDL cholesterol levels. Both lost weight, but the vegan group shed an average of 15 pounds, compared with six for the ADA group. As in the Ornish study, the vegan group showed no harmful changes in either HDL or triglyceride levels. Results of the study are scheduled to be published Thursday in the journal Diabetes Care.</p><p>Learning to go vegan takes effort, time and some sacrifice, however. Vance Warren, 36, a retired District police officer, learned this while participating in the study.</p><p>&quot;I know the difference between a Morton\'s steak and a tofu steak,&quot; says Warren, who lost more than 70 pounds during the study and reduced the medication he must take to control his blood sugar. &quot;It\'s like the difference between a Mercedes and a Toyota. The hardest thing for me was giving up the chicken wings . . . but I really don\'t miss them now.&quot;</p><p>Experts caution that none of these findings are likely to change current dietary recommendations until much more study is done with larger groups of people.</p><p>&quot;It\'s great that the low-fat vegan diet improved glycemic [blood sugar] control,&quot; notes Karmeen Kulkarni, vice president of health care and education for the ADA. &quot;But we had 50 people here. We have to see if this is palatable in a bigger scheme of things on an ongoing basis.&quot;</p><p>Until that research is completed, there\'s wide agreement from many expert groups on what constitutes a healthy diet for people with diabetes -- or those trying to prevent it and other health problems, including heart disease and cancer:</p><p><i>Eat more plant-based foods</i> . The more variety, the better. Groups that recommend eating more beans, vegetables (without added fat), fruit (sans added sugar) and whole grains include the American Heart Association, the National Cancer Institute, the Institute of Medicine, the National Heart, Lung, and Blood Institute, the American Diabetes Association, the American Cancer Society and the American Institute for Cancer Research.</p><p><i>Easy on the fat</i> . Gram for gram, fat contains more than twice the calories of protein or carbs. Being overweight or obese is a major risk factor for diabetes, heart disease and some types of cancer. Whatever fat you eat, make it healthy. Skip saturated fat, trans fat and cholesterol found in whole milk dairy products, fatty meat and poultry with the skin. Reach instead for fish, healthy oil such as canola or olive oil, healthy margarine, nuts, avocados and seeds.</p><p><i>Get plenty of exercise</i> . The Diabetes Prevention Program -- a large federally funded study of people who were just a step shy of developing diabetes -- found that brisk daily exercise (yes, walking is fine) played an important part in preventing diabetes. The study found 30 minutes daily was required, but that can be broken into 10-minute increments. ?</p><p><i>Join Sally Squires, author of &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press) online today from 1 p.m. to 2 p.m. at www.washingtonpost.com/leanplatelub, where you can also find some <a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/25/AR2006072500456.html\" target=\"\">vegan recipes</a> used in the study and subscribe to the free Lean Plate Club e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('414','2','<p>If you\'ve ever stood at the meat counter pondering whether to buy plain-old beef or to spring for the various niche varieties proliferating in food stores, you\'re not alone.</p><p>&quot;Consumers do not understand the difference between all-natural, grass-fed and organic beef,&quot; notes Rick Machen, who grew up on a cattle ranch and is now a livestock specialist at Texas A&amp;M University. &quot;I don\'t understand them myself, and I\'m a university professor. It\'s something that the industry needs to work on so that consumers fully appreciate and understand the differences between those products.&quot;</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100880.html\" target=\"\">Make Mine Rare</a><br/>Choosing your porterhouse steak can be tough these days. So here\'s a quick primer to help you find the beef:<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100887.html\" target=\"\">Chewing Over Oats, Yogurt and Other Dietary Options</a><br/>Lean Plate Club columnist Sally Squires hosts a weekly Live Online discussion for readers looking for ways to eat smarter and move more throughout the day. Here are some excerpts from last week\'s chat. To read the transcript in full and see the schedule of upcoming discussions, go to...<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>WashingtonPost.com Poll</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<SCRIPT LANGUAGE=\"javascript\">\n<!--\nfunction poll_popup(url,mpoll_height)\n{\nwindow.open(url,\'multi\',\'width=428,height=\'+mpoll_height+\',status=no,scrollbars=yes\');\n}\nfunction execForm(form_name,mpoll_section,mpoll_name,mpoll_template,mpoll_height)\n{\nvote=(findVote(form_name));\npoll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=\'+mpoll_section+\'&pollname=\'+mpoll_name+\'&template=\'+mpoll_template+vote,mpoll_height);\n}\nfunction findVote(form_name)\n{\nvar params = \'\' ;\nvar questions = findQuestions(form_name) ;\nvar longest = eval(\"document.\"+form_name+\".longest.value\") ;\nfor (var i = 0; i < questions; i++)\n{\nvar answer = eval(\"document.\"+form_name+\".answer\"+(i+1)) ;\nfor (var count = 0; count < longest; count++)\n{  // change count to # of answers!!!!\nif (typeof answer[count] == \"undefined\") break ;\nif ( count == 0 )\nparams += \"&answer\"+(i+1)+\"=\" ;\nif (answer[count].checked == true)\nparams += answer[count].value;\n}\n}\nparams += \"&questions=\"+questions ;\n// alert(params) ;\nreturn params ;\n}\nfunction findQuestions(form_name)\n{\nreturn eval(\"document.\"+form_name+\".questions.value\") ;\n}\n// -->\n</SCRIPT>\n<font face=\"arial,sans-serif\" size=\"-1\">\n<FORM NAME=\"pollform495692031003\">\n<input type=\"hidden\" name=\"questions\" value=\"1\">\n<input type=\"hidden\" name=\"longest\" value=\"4\">\nWhen you\'re stressed do you:<br>\n<input type=\"radio\" name=\"answer1\" value=\"a\">eat chocolate<BR>\n<input type=\"radio\" name=\"answer1\" value=\"b\">drink alcohol<BR>\n<input type=\"radio\" name=\"answer1\" value=\"c\">consume high-fat foods, such as French fries, fried chicken or taco chips<BR>\n<input type=\"radio\" name=\"answer1\" value=\"d\">all of the above<BR>\n<p>\n<p></p>\n<input type=\"BUTTON\" value=\" Vote \" onClick=\"execForm(\'pollform495692031003\',\'health\',\'health/stress_food.poll\',\'health/stress_food_results.htm\',\'300\')\">\n<A href=\"javascript:poll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=health&pollname=health/stress_food.poll&template=health/stress_food_results.htm&questions=\'+findQuestions(\'pollform495692031003\'),300)\"><font size=\"-1\" face=\"arial,helvetica\"><b>View results</b><BR></font></a>\n</form>\n</font>\n<FONT face=\"arial,sans-serif\" size=\"-1\"><br><i><b>Note:</b> This is an unscientific survey of washingtonpost.com readers.</i></FONT><br>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100891_Technorati.html\') ;\ntechnorati.article = new item(\'What\\\'s the Beef?\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100891.html\',\'If you\\\'ve ever stood at the meat counter pondering whether to buy plain-old beef or to spring for the various niche varieties proliferating in food stores, you\\\'re not alone.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100891_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100891.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | What\\\'s the Beef?\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'If you\\\'ve ever stood at the meat counter pondering whether to buy plain-old beef or to spring for the various niche varieties proliferating in food stores, you\\\'re not alone.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>That hasn\'t stopped consumers from plunking down at least $2 more per pound at supermarkets -- and sometimes far more at high-end restaurants -- for various types of niche beef. &quot;In terms of nutrition, there is little appreciable difference,&quot; Machen notes.</p><p>Nor are there even clear definitions. While a standard for certified organic beef was implemented by the Department of Agriculture (USDA) in 2002, there is no government definition for free-range beef. USDA also doesn\'t have a formal standard for certified Black Angus beef, though it enforces an industry definition that dictates hide color, neck size, degree of marbling, age and other features.</p><p>In May, the USDA proposed a standard for grass-fed beef -- not necessarily the same as free-range beef -- after a failed attempt in 2002. The deadline for public comments on that standard is Aug. 10. Under consideration: Cuts of beef labeled &quot;grass fed&quot; must come from steers that have eaten grass at least 99 percent of the time from weaning to the slaughterhouse.</p><p>That may sound healthier than standard beef, &quot;but the way we produce beef right now is almost all grass-fed,&quot; notes Jose Pena, an agricultural economist with Texas A&amp;M University. &quot;Eighty percent of calves are born in the spring and weaned in September.&quot; After that, they graze on grass or mesquite during their roughly 20-to-30-month-long lives.</p><p>If the proposed USDA standard is finalized, &quot;grass-fed&quot; steers will keep grazing until they go to the slaughterhouse. The others, including many certified organic cattle, will likely spend their last couple of months eating corn, barley or other grain in a feedlot to add the final 250 to 400 pounds before slaughter, when they weigh about 1,200 pounds.</p><p>It\'s this grain feeding &quot;that gives steak the marbling and makes the fat white,&quot; says Pena, a former beef rancher. Otherwise, the fat is &quot;yellow and kind of funky-looking, and the beef has a grassy taste,&quot; he says.</p><p>As for certified organic beef, it must come from animals that have not been treated with antibiotics or hormones. All their food, from mothers\' milk to grassy pastures and feedlot grain, must also be certified organic.</p><p>Organic beef is often touted as a safer bet for those concerned about mad cow disease. But neither organically raised livestock nor other steers in the United States are allowed to eat feed containing ground-up protein from other mammals -- the practice that was linked to the spread of the illness in animals and has been banned by the USDA since 1997.</p><p>Where niche beef can sometimes have a slight nutritional edge is in the type of fat it contains, says Chris Kerth, an associate professor of animal sciences at Auburn University in Alabama. Grass-fed beef contains &quot;anywhere from two to 10 times as much omega-3 fatty acids as regular beef,&quot; Kerth notes. These healthy fats are known to be important for the brain, for the heart and possibly for mood.</p><p>Plus, grass-fed beef has a healthier ratio of omega-3 and omega-6 fatty acids. In the last century, Americans have shifted to more processed foods that contain far more omega-6s than omega-3s. Studies suggest that there could be health advantages to returning to a diet that has much more omega-3s.</p><p>Even so, &quot;if increasing omega-3s is your goal,&quot; notes Keecha Harris, a spokeswoman for the American Dietetics Association, there\'s far more in a serving of salmon than in any kind of steak.</p><p>According to a recent review of the research conducted on grass-fed beef, other possible nutritional advantages include slightly increased levels of beta carotene, which is converted in the body to vitamin A. It also appears to have a little more vitamin E, and it seems to contain more conjugated linoleic acid (CLA), a type of healthy fat. There\'s growing evidence that CLA may help reduce risk of cancer, diabetes and heart disease, and may be linked with a lower percentage of body fat.</p><p>But what about taste? In two independent tests -- one conducted by the University of California, the other by Auburn -- two-thirds of consumers preferred standard beef to grass-fed.</p><p>Or as Texas A&amp;M\'s Machen puts it: &quot;I prefer the grain-fed beef taste, which is just as safe and wholesome as the organic or grass-fed product, and it is significantly less expensive.&quot; ?</p><p><i>Join Sally Squires, author of &quot;Secrets of the Lean Plate Club&quot; (St. Martin\'s Press), online today from 1 p.m. to 2 p.m. at<a href=\'http://www.washingtonpost.com/leanplateclub\'>http:/<wbr/>/<wbr/>www.washingtonpost.com/<wbr/>leanplateclub</a>, where you can also subscribe to the free, weekly Lean Plate Club e-mail newsletter.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('415','2','<p>The conflicting health information about seafood can make you feel ready to go off the deep end.</p><p>First, fish are touted for their health benefits. Then, sometimes soon after, they\'re condemned for containing too much mercury, PCBs or other contaminants.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div>\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Special Report</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 5px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/08/07/PH2006080700742.jpg\" alt=\"Fish\" border=\"0\">\n<p style=\"margin-top: 0pt; padding-top: 0pt;\">\nAn in-depth look at good fish and bad fish.\n</p>\n<p style=\"margin-top: 0; padding-top: 0;\">\n&#8226; <a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700694.html\">Chesapeake Bay Seafood</a><br />\n&#8226; <a href=\"http://www.washingtonpost.com/wp-dyn/content/graphic/2006/08/07/GR2006080700867.html\">Comparing Benefits, Risks</a><br />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/health/?nav=left\">MORE FROM THE HEALTH SECTION</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<link href=\"http://media.washingtonpost.com/wp-srv/css/sidebars.css\" rel=\"stylesheet\" media=\"all\" />\n<!-- REMOVE ABOVE STYLESHEET LINK BEFORE PUBLISHING. -->\n<link href=\"http://media.washingtonpost.com/wp-srv/css/graphics.css\" rel=\"stylesheet\" media=\"all\"/>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>How Popular Fish Rate</h2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<img src=\"http://media.washingtonpost.com/wp-srv/health/daily/graphics/fishbox_20060808.gif\" alt=\"Light tuna has lower mercury than albacore tuna.\" />\n<p><b>TUNA:</b> To avoid a high dose of mercury with canned tuna, choose light, not albacore.</p>\n<p><b>SALMON:</b> High in good omega-3 fats, very low in mercury. But farm-raised might be high in PCBs.</p>\n<p><b>TILAPIA:</b> Ubiquitous, inexpensive fish at groceries and in restaurant dishes has a mixed profile: modest good fats, low mercury.</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>WashingtonPost.com Poll</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<SCRIPT LANGUAGE=\"javascript\">\n<!--\nfunction poll_popup(url,mpoll_height)\n{\nwindow.open(url,\'multi\',\'width=428,height=\'+mpoll_height+\',status=no,scrollbars=yes\');\n}\nfunction execForm(form_name,mpoll_section,mpoll_name,mpoll_template,mpoll_height)\n{\nvote=(findVote(form_name));\npoll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=\'+mpoll_section+\'&pollname=\'+mpoll_name+\'&template=\'+mpoll_template+vote,mpoll_height);\n}\nfunction findVote(form_name)\n{\nvar params = \'\' ;\nvar questions = findQuestions(form_name) ;\nvar longest = eval(\"document.\"+form_name+\".longest.value\") ;\nfor (var i = 0; i < questions; i++)\n{\nvar answer = eval(\"document.\"+form_name+\".answer\"+(i+1)) ;\nfor (var count = 0; count < longest; count++)\n{  // change count to # of answers!!!!\nif (typeof answer[count] == \"undefined\") break ;\nif ( count == 0 )\nparams += \"&answer\"+(i+1)+\"=\" ;\nif (answer[count].checked == true)\nparams += answer[count].value;\n}\n}\nparams += \"&questions=\"+questions ;\n// alert(params) ;\nreturn params ;\n}\nfunction findQuestions(form_name)\n{\nreturn eval(\"document.\"+form_name+\".questions.value\") ;\n}\n// -->\n</SCRIPT>\n<font face=\"arial,sans-serif\" size=\"-1\">\n<FORM NAME=\"pollform495692031003\">\n<input type=\"hidden\" name=\"questions\" value=\"1\">\n<input type=\"hidden\" name=\"longest\" value=\"4\">\nWhen you\'re stressed do you:<br>\n<input type=\"radio\" name=\"answer1\" value=\"a\">eat chocolate<BR>\n<input type=\"radio\" name=\"answer1\" value=\"b\">drink alcohol<BR>\n<input type=\"radio\" name=\"answer1\" value=\"c\">consume high-fat foods, such as French fries, fried chicken or taco chips<BR>\n<input type=\"radio\" name=\"answer1\" value=\"d\">all of the above<BR>\n<p>\n<p></p>\n<input type=\"BUTTON\" value=\" Vote \" onClick=\"execForm(\'pollform495692031003\',\'health\',\'health/stress_food.poll\',\'health/stress_food_results.htm\',\'300\')\">\n<A href=\"javascript:poll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=health&pollname=health/stress_food.poll&template=health/stress_food_results.htm&questions=\'+findQuestions(\'pollform495692031003\'),300)\"><font size=\"-1\" face=\"arial,helvetica\"><b>View results</b><BR></font></a>\n</form>\n</font>\n<FONT face=\"arial,sans-serif\" size=\"-1\"><br><i><b>Note:</b> This is an unscientific survey of washingtonpost.com readers.</i></FONT><br>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956_Technorati.html\') ;\ntechnorati.article = new item(\'Good Fish, Bad Fish\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956.html\',\'The conflicting health information about seafood can make you feel ready to go off the deep end.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Good Fish, Bad Fish\' ;\nvar delicious_subheadline = \'Sorting Seafood\\\'s Benefits From Risks Can Leave Consumers Floundering. Here\\\'s Help.\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'The conflicting health information about seafood can make you feel ready to go off the deep end.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"subheadline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_SUBHEADLINE)\"/>&nbsp;Subheadline<br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_SUBHEADLINE)\"/>&nbsp;Subheadline <input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb <input type=\"radio\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_NONE)\"/>&nbsp;None </div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Some health experts worry there\'s enough conflicting advice to make the public avoid fish altogether.</p><p>&quot;It\'s a shame that people are running away from seafood at a time when it gives so many benefits,&quot; notes William Lands, a retired National Institutes of Health researcher who has studied the healthy fats found in fish.</p><p>That could be a big mistake. The benefits of eating seafood &quot;are likely to be at least 100-fold greater than the estimates of harm, which may not exist at all,&quot; according to Walter Willett, professor of nutrition at the Harvard School of Public Health. He notes that &quot;the kinds of levels of contaminants that are being talked about are not a reason for people to reduce their fish intake.&quot;</p><p>Rich in omega-3 fatty acids, a healthy kind of fat, seafood is known to help protect the heart, the brain and the joints.</p><p>Reporting in this month\'s Journal of the American College of Cardiology, researchers from the Harvard-affiliated Channing Laboratory found that increased fish consumption is linked with a lower risk of irregular heartbeat, which can lead to death. These findings fit with other studies that suggest eating at least two meals of seafood per week has health benefits, including a reduced risk of stroke.</p><p>Emerging evidence also suggests that omega-3s, which are most plentiful in deep-ocean fish, could also help prevent, and possibly alleviate, some mood disorders, including depression and bipolar disorder.</p><p>The health advantages of eating seafood are sufficiently clear that the U.S. Dietary Guidelines, the American Heart Association, the National Academy of Sciences, and the National Heart, Lung, and Blood Institute recommend fish for at least two meals a week (unless it\'s deep-fried).</p><p>But concerns about mercury and other potential risks continue to muddy the waters. Both the Food and Drug Administration (FDA) and the Environmental Protection Agency warn young children, women who might become pregnant and those who are pregnant or nursing to completely avoid eating shark, swordfish and king mackerel and to limit albacore (&quot;white&quot;) tuna, all of which can be high in mercury.</p><p>Mercury occurs naturally in the environment and is also spewed into the air by industrial emissions, particularly from power plants. As the mercury drifts down, it accumulates in streams and oceans, where bacteria convert it to a toxic form of the chemical called methylmercury, which is then absorbed by fish.</p><p>The higher a fish is on the food chain, the more mercury it accumulates. Experts have worried that this could be damaging, particularly if the mercury crosses the placenta and passes into the fetal brain, where it could affect hearing and intelligence.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956_2.html\">2</a></noscript></font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956_3.html\'+unescape(location.search)+\'\">3</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956_3.html\">3</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700956_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('416','2','<p>If you\'re like the typical Washingtonian, you spend at least an hour a day in your car. You may not think of your auto as a fitness center, but those long commutes, maddening traffic snarls and endless carpools can provide a surprising opportunity to tone your muscles -- and maybe relieve a little stress.</p><p>Besides, if you\'re doing some simple exercises in the car -- even just while waiting for another red light to change -- you\'re probably not snacking, a less benign pastime for many drivers and their passengers.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>WashingtonPost.com Poll</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<SCRIPT LANGUAGE=\"javascript\">\n<!--\nfunction poll_popup(url,mpoll_height)\n{\nwindow.open(url,\'multi\',\'width=428,height=\'+mpoll_height+\',status=no,scrollbars=yes\');\n}\nfunction execForm(form_name,mpoll_section,mpoll_name,mpoll_template,mpoll_height)\n{\nvote=(findVote(form_name));\npoll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=\'+mpoll_section+\'&pollname=\'+mpoll_name+\'&template=\'+mpoll_template+vote,mpoll_height);\n}\nfunction findVote(form_name)\n{\nvar params = \'\' ;\nvar questions = findQuestions(form_name) ;\nvar longest = eval(\"document.\"+form_name+\".longest.value\") ;\nfor (var i = 0; i < questions; i++)\n{\nvar answer = eval(\"document.\"+form_name+\".answer\"+(i+1)) ;\nfor (var count = 0; count < longest; count++)\n{  // change count to # of answers!!!!\nif (typeof answer[count] == \"undefined\") break ;\nif ( count == 0 )\nparams += \"&answer\"+(i+1)+\"=\" ;\nif (answer[count].checked == true)\nparams += answer[count].value;\n}\n}\nparams += \"&questions=\"+questions ;\n// alert(params) ;\nreturn params ;\n}\nfunction findQuestions(form_name)\n{\nreturn eval(\"document.\"+form_name+\".questions.value\") ;\n}\n// -->\n</SCRIPT>\n<font face=\"arial,sans-serif\" size=\"-1\">\n<FORM NAME=\"pollform495692031003\">\n<input type=\"hidden\" name=\"questions\" value=\"1\">\n<input type=\"hidden\" name=\"longest\" value=\"4\">\nWhen you\'re stressed do you:<br>\n<input type=\"radio\" name=\"answer1\" value=\"a\">eat chocolate<BR>\n<input type=\"radio\" name=\"answer1\" value=\"b\">drink alcohol<BR>\n<input type=\"radio\" name=\"answer1\" value=\"c\">consume high-fat foods, such as French fries, fried chicken or taco chips<BR>\n<input type=\"radio\" name=\"answer1\" value=\"d\">all of the above<BR>\n<p>\n<p></p>\n<input type=\"BUTTON\" value=\" Vote \" onClick=\"execForm(\'pollform495692031003\',\'health\',\'health/stress_food.poll\',\'health/stress_food_results.htm\',\'300\')\">\n<A href=\"javascript:poll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=health&pollname=health/stress_food.poll&template=health/stress_food_results.htm&questions=\'+findQuestions(\'pollform495692031003\'),300)\"><font size=\"-1\" face=\"arial,helvetica\"><b>View results</b><BR></font></a>\n</form>\n</font>\n<FONT face=\"arial,sans-serif\" size=\"-1\"><br><i><b>Note:</b> This is an unscientific survey of washingtonpost.com readers.</i></FONT><br>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879_Technorati.html\') ;\ntechnorati.article = new item(\'Drive Yourself To Fitness\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879.html\',\'If you\\\'re like the typical Washingtonian, you spend at least an hour a day in your car. You may not think of your auto as a fitness center, but those long commutes, maddening traffic snarls and endless carpools can provide a surprising opportunity to tone your muscles -- and maybe relieve a little...\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Drive Yourself To Fitness\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'If you\\\'re like the typical Washingtonian, you spend at least an hour a day in your car. You may not think of your auto as a fitness center, but those long commutes, maddening traffic snarls and endless carpools can provide a surprising opportunity to tone your muscles -- and maybe relieve a little...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Of course, car exercises aren\'t a substitute for the minimum 30 minutes of moderately brisk activity, such as walking, advised for all adults. Workouts in the car are isometric, or stretching, so they don\'t challenge the heart and cardiovascular system. They must also be done with common sense so as not to distract from driving.</p><p>But these surprisingly simple exercises can help strengthen core muscles that are important for the back. They can tighten pelvic floor muscles that help prevent incontinence and may help improve sexual function. They can also relax neck and shoulder muscles, which can help improve posture and alleviate tension.</p><p>\"Instead of sitting around and doing nothing while you\'re driving, you can at least do a couple of things that can give you more energy and revitalize you,\" notes Canadian physiotherapist Maureen Hagan, who has just been named personal trainer of the year by IDEA, a group with 20,000 fitness and health professionals.</p><p>Hagan has developed exercises for her clients to do in the car and uses them herself to help stay awake, alert and less stiff on long drives. The beauty of these exercises is that they can also be done at your desk. Some can even be done at meetings that require you to sit for hours -- without anyone noticing.</p><p>\"I have to bite my tongue a lot in meetings,\" Hagan laughs. So she relies on these exercises to help keep her from saying things she might later regret. \"They relax my body and my mind,\" she says.</p><p>Here\'s how you can turn tedious commutes, traffic jams or hours spent sitting in the office into opportunities for some isometric exercises and a few stretches. Except where noted, do these exercises three to five times every 15 to 30 minutes.</p><p><i></i></p><p><i></i></p><p><i>Start at the top.</i> Do a posture check to counteract the driver\'s slump (which also occurs at your desk). In the car, sit up straight, trying to &quot;grow an inch&quot; taller by bringing your shoulders back. Lift your head so that your upper spine is erect and in more of a straight line. Retract your chin so that your ears are directly in line with your shoulders. Hold for 30 seconds while breathing in and out. Do a set of five to 10 reps.</p><p><i></i></p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879_2.html\">2</a></noscript></font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879_3.html\'+unescape(location.search)+\'\">3</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879_3.html\">3</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400879_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('417','2','<p>To reach a healthier weight, you have to trim calories either by eating less, moving more or a combination of the two.</p><p>Trouble is that many people are pretty sloppy in calculating how many calories they eat. What\'s more, the heavier you are, the more likely you are to be inaccurate: Up to 46 percent of people who are overweight or obese underestimate what they eat by about 300 to 400 calories per day, studies show. That kind of miscalculation can thwart weight loss.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/08/21/PH2006082101117.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/08/21/PH2006082101117.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/08/21/PH2006082101112.jpg\" border=\"0\"  alt=\"PDAs don\'t improve calorie count accuracy, a study found. Planning meals online may work better.\"  height=\"190\" width=\"172\" align=\"top\"></a><div id=\"caption\">PDAs don\'t improve calorie count accuracy, a study found. Planning meals online may work better.<span id=\"credit\"> (/ Ap) </span></div></div>\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082100650.html\" target=\"\">Low-Calorie Meal Planner</a><br/>Breakfast 1 cup cooked oatmeal -- 145 calories 1 cup skim milk --?80<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>WashingtonPost.com Poll</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<SCRIPT LANGUAGE=\"javascript\">\n<!--\nfunction poll_popup(url,mpoll_height)\n{\nwindow.open(url,\'multi\',\'width=428,height=\'+mpoll_height+\',status=no,scrollbars=yes\');\n}\nfunction execForm(form_name,mpoll_section,mpoll_name,mpoll_template,mpoll_height)\n{\nvote=(findVote(form_name));\npoll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=\'+mpoll_section+\'&pollname=\'+mpoll_name+\'&template=\'+mpoll_template+vote,mpoll_height);\n}\nfunction findVote(form_name)\n{\nvar params = \'\' ;\nvar questions = findQuestions(form_name) ;\nvar longest = eval(\"document.\"+form_name+\".longest.value\") ;\nfor (var i = 0; i < questions; i++)\n{\nvar answer = eval(\"document.\"+form_name+\".answer\"+(i+1)) ;\nfor (var count = 0; count < longest; count++)\n{  // change count to # of answers!!!!\nif (typeof answer[count] == \"undefined\") break ;\nif ( count == 0 )\nparams += \"&answer\"+(i+1)+\"=\" ;\nif (answer[count].checked == true)\nparams += answer[count].value;\n}\n}\nparams += \"&questions=\"+questions ;\n// alert(params) ;\nreturn params ;\n}\nfunction findQuestions(form_name)\n{\nreturn eval(\"document.\"+form_name+\".questions.value\") ;\n}\n// -->\n</SCRIPT>\n<font face=\"arial,sans-serif\" size=\"-1\">\n<FORM NAME=\"pollform495692031003\">\n<input type=\"hidden\" name=\"questions\" value=\"1\">\n<input type=\"hidden\" name=\"longest\" value=\"4\">\nWhen you\'re stressed do you:<br>\n<input type=\"radio\" name=\"answer1\" value=\"a\">eat chocolate<BR>\n<input type=\"radio\" name=\"answer1\" value=\"b\">drink alcohol<BR>\n<input type=\"radio\" name=\"answer1\" value=\"c\">consume high-fat foods, such as French fries, fried chicken or taco chips<BR>\n<input type=\"radio\" name=\"answer1\" value=\"d\">all of the above<BR>\n<p>\n<p></p>\n<input type=\"BUTTON\" value=\" Vote \" onClick=\"execForm(\'pollform495692031003\',\'health\',\'health/stress_food.poll\',\'health/stress_food_results.htm\',\'300\')\">\n<A href=\"javascript:poll_popup(\'http://polls.washingtonpost.com/cgi-bin/multi_poll?section=health&pollname=health/stress_food.poll&template=health/stress_food_results.htm&questions=\'+findQuestions(\'pollform495692031003\'),300)\"><font size=\"-1\" face=\"arial,helvetica\"><b>View results</b><BR></font></a>\n</form>\n</font>\n<FONT face=\"arial,sans-serif\" size=\"-1\"><br><i><b>Note:</b> This is an unscientific survey of washingtonpost.com readers.</i></FONT><br>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082101110_Technorati.html\') ;\ntechnorati.article = new item(\'Don\\\'t Just Count. Plan\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082101110.html\',\'To reach a healthier weight, you have to trim calories either by eating less, moving more or a combination of the two.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082101110_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082101110.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Don\\\'t Just Count. Plan\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'To reach a healthier weight, you have to trim calories either by eating less, moving more or a combination of the two.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>One solution is to let a computer do the counting. Personal digital assistants (PDAs) make it easy to record food eaten throughout the day. Scientists have theorized that these devices would make it easier to track food eaten and that &quot;accuracy in counting calories would improve,&quot; notes Jean Harvey-Berino, chairman of Food and Nutrition Science at the University of Vermont.</p><p>But when Harvey-Berino and her colleagues tested that theory in a recent six-month study of 61 overweight adults who also received nutrition counseling, they found that using a PDA didn\'t improve the accuracy of counting calories. Nor did participants achieve &quot;better weight loss,&quot; finds Harvey-Berino, who published the report in this month\'s Journal of the American Dietetics Association.</p><p>So what does work? Planning and portion control, experts say.</p><p>In a University of Pittsburgh study, researcher Rena Wing gave participants pre-measured food to eat, the same tactic used by such diet plans as NutriSystem, Jenny Craig and Slim-Fast. The approach &quot;worked better than counting your own calories,&quot; Harvey-Berino notes.</p><p>That may be good for the short term, but few people are willing to permanently delegate their food choices to someone else -- or able to afford prepared meals for the rest of their lives. In a follow-up study, Wing and her colleagues provided menus and grocery lists and found that they were just as effective in controlling calories and fostering weight loss as providing the meals themselves. &quot;The evidence for using menus and grocery lists is pretty strong,&quot; notes Harvey-Berino.</p><p>But planning meals can be challenging. A strategy that can make it easier is to use one of the free Web tools that are now available. In the evening, plan meals for the next day. Print the list and you\'ve got a clear dietary game plan to follow. If the day doesn\'t go as expected, you can easily note the differences so that you don\'t go too far off course. Planning ahead helps you to stay on top of what you\'re eating and makes it more likely that you\'ll meet your calorie goals.</p><p>To test these tools, I plugged into each Web site a day\'s worth of meals and snacks that added up to about 1,500 calories. For an adult who needs 2,000 calories to maintain his or her weight, that intake would result in losing about a pound per week. This one-day meal plan mostly met the required nutrient intake for a healthy adult aged 50 or younger. It fell short only on calcium. (A single calcium supplement would fill the gap without adding calories.)</p><p>Here are the Web sites tested and how they stacked up for ease of planning meals:</p><p><i>Fit Day</i> ( <a href=\"http://www.fitday.com/\" target=\"\">http:/<wbr/>/<wbr/>www.fitday.com/<wbr/></a> ) This site generates lots of pie charts to examine what you\'re eating and burning. There\'s a nifty feature to customize your choices so you can tweak some of the standard calorie counts to better represent what you\'re eating. What I didn\'t like: Type in a simple food -- say, oatmeal -- and you have to wade through five pages of listings for oatmeal bread, oatmeal cookies and more just to find plain old oatmeal.</p><p><i>Nutridiary</i> ( <a href=\"http://www.nutridiary.com/\" target=\"\">http:/<wbr/>/<wbr/>www.nutridiary.com/<wbr/></a> ). Short on time? This site offers a guest feature that lets you use it without registering. It\'s a quick way to see how you like planning meals ahead of time. It also provides good, first-time user information. Another handy feature: You can turn off all ads on the site.</p><p><i>NutritionData</i> ( <a href=\"http://www.nutritiondata.com/\" target=\"\">http:/<wbr/>/<wbr/>www.nutritiondata.com/<wbr/></a> ). If you like lots of additional technical information, this is the site for you. Nutrition Data not only records food, but it will guide you to better food choices with its Caloric Ratio Pyramid, Nutrition Balance Indicator and Nutritional Target Map. You can also plug in your own recipes and Nutrition Data will calculate the calories and nutrients and display a nutrient facts label with the information. To use this feature, however, you\'ll need to spend some time recording each ingredient in your online pantry.</p><p><i>Spark People</i> ( <a href=\"http://www.sparkpeople.com/\" target=\"\">http:/<wbr/>/<wbr/>www.sparkpeople.com/<wbr/></a> ) This site asks for a lot of information before you get started, but that allows you to consider both your food and fitness goals. It sets daily calories, fat, carbohydrates, protein and water intake based on your goals. It also allows you to track up to 75 other nutrients, such as fiber, cholesterol and sodium, making it a good option for those who have special dietary or health needs. ?</p><p><i>No Web chat this week or next because I\'m on vacation. Back on Sept. 5. E-mail me anytime at<a href=\'mailto:leanplateclub@washpost.com\'>leanplateclub@washpost.com</a>. I read all your messages and respond personally to as many as time allows. They often become ideas for future columns, so keep those e-mails coming. In the meantime, you can read archived columns, Web chat transcripts and more, or subscribe to the free, weekly Lean Plate Club e-mail newsletter at<a href=\'http://www.leanplateclub.com\'>http:/<wbr/>/<wbr/>www.leanplateclub.com</a>.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('418','2','<p>Like many mothers, Deborah Deatrick is often short on time, which makes it especially challenging to choose nutritious foods for her family.</p><p>So Deatrick recently described being intrigued to find some new &quot;guiding stars&quot; on the crowded cereal shelves at a Hannaford Bros. grocery in Portland, Me. As she wheeled her cart down the aisle, she noticed that both the raisin bran she normally buys and the Quaker Oat Squares favored by her 8-year-old son had small icons with stars beneath them on the shelves, directing consumers to the best nutritional choices. The raisin bran had one star, the squares two.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>Online Resources</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<p align=\"center\" style=\"margin-top: 0; padding-top: 0;\">\n<a href=\"http://www.washingtonpost.com/wp-srv/metro/specials/2006/special_report_062906.html\"><img src=\"http://www.washingtonpost.com/wp-srv/health/squires/wellnesskeys/vegan.gif\" border=\"0\" width=\"187\" height=\"62\" style=\"padding-bottom:5px;\"></a></p>\nWhat do all those labels mean? Here are keys to the ratings used at Harris Teeter and Hannaford stores.\n<div class=\"bulletwrap\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/custom/2006/09/01/CU2006090100979.html\">Harris Teeter Wellness Keys</a></div>\n<div class=\"bulletwrap\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/custom/2006/09/01/CU2006090100875.html\">Hannaford Guiding Stars Program</a></div>\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/health/?nav=left\">MORE FROM THE HEALTH SECTION</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300593_Technorati.html\') ;\ntechnorati.article = new item(\'Shoppers Now Can Reach for The Stars\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300593.html\',\'Like many mothers, Deborah Deatrick is often short on time, which makes it especially challenging to choose nutritious foods for her family.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300593_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300593.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Shoppers Now Can Reach for The Stars\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Like many mothers, Deborah Deatrick is often short on time, which makes it especially challenging to choose nutritious foods for her family.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>That surprised Deatrick, who decided to buy the Quaker item -- with the higher nutritional rating -- and not the raisin bran.</p><p>&quot;You want to make the most healthful choices,&quot; said Deatrick, vice president of community health at MaineHealth, a nonprofit health care system. &quot;What the guidance stars do is help parents make choices right there in the supermarket aisle. . . . It\'s that kind of nutrition education over time that will really help people to be better shoppers.&quot;</p><p>At least that\'s the hope of Hannaford, a 158-store chain in New England and parts of New York. This week, the company plans to unveil the full Guiding Stars program, which it calls &quot;nutritious shopping made simple.&quot;</p><p>While Guiding Stars appears to be the most comprehensive nutritional guidance program for consumers, it\'s not the first: In March, Harris Teeter, a chain with stores in the Washington area, introduced &quot;yourwellness,&quot; a program that highlights the nutritional content of its store brands on 21 measures, from calcium and fat to sodium.</p><p>The Hannaford program goes many steps farther, scoring 27,000 items. (Bottled water, baby food, coffee and tea and oils are not included in the program.)</p><p>The 123-year-old company, owned by the Delhaize Group in Belgium, began the Guiding Stars effort after market research showed that &quot;customers want to eat better but are confused by the volume and complexity of nutrition information,&quot; said Hannaford spokeswoman Caren Epstein. Eighty-four percent of those polled said they would use a rating system to help buy more-nutritious products.</p><p>To meet the challenge of rating thousands of products, the company hired a team of nutrition scientists from Tufts University, Dartmouth Medical School, the University of North Carolina, the University of California, Davis, and Harvard University.</p><p>The team drew on nutrition guidelines developed by the U.S. government, the World Health Organization, the National Academy of Sciences and such private groups as the American Heart Association, the American Diabetes Association and the American Dietetics Association.</p><p>The scientists then developed a mathematical formula that scores food and beverages on their positive attributes (vitamins and minerals, fiber and whole grains) as well as their less-healthy ingredients (trans fatty acids, saturated fat, cholesterol, added sodium and added sugars). To account for varying portion sizes, they made calculations based on a 100-calorie serving of each product. The price of the products was not factored into the equation.</p><p>The team also took into account less-than-healthy foods and beverages that are fortified with added vitamins, minerals or fiber to help overcome their nutritional shortcomings. &quot;We didn\'t give points for over-fortifying,&quot; said Jeffrey Blumberg, a professor of nutrition at Tufts and a member of the scientific team.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300593_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300593_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300593_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300593_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('419','2','<p>The saying goes that pets look like their owners. These days, that old saw holds more truth than ever, as the obesity epidemic expands to dogs and cats.</p><p>While the numbers are a little sketchier than in people, &quot;obesity is a very significant problem in both dogs and cats,&quot; says veterinarian Scott Alan Brown, head of the small animal medicine department at the University of Georgia in Athens. &quot;About one in five to one in three animals are overweight or obese.&quot;</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>The Right Stuff</h2><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/custom/2006/09/18/CU2006091800368.html\" target=\"\">Family-Friendly Recipes</a><br/>Try these recipes used at the Academy of the Sierras and let us know what you think in next week\'s Lean Plate Club Web chat.<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100843_Technorati.html\') ;\ntechnorati.article = new item(\'Fat Cats, Poor Prognosis\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100843.html\',\'The saying goes that pets look like their owners. These days, that old saw holds more truth than ever, as the obesity epidemic expands to dogs and cats.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100843_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100843.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Fat Cats, Poor Prognosis\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'The saying goes that pets look like their owners. These days, that old saw holds more truth than ever, as the obesity epidemic expands to dogs and cats.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Rocky and Fluff are born to be hunters and scavengers. But today they don\'t have to stalk prey or scrounge for a meal.</p><p>&quot;We see large numbers of domesticated pets being fed very high quality food and living very sedentary lifestyles with very limited exercise,&quot; says Brown. &quot;Quite honestly, it\'s analogous to what we see in the pet owners.&quot;</p><p>Lassie earned her chow by working the farm and rescuing Timmy. Pets now are &quot;born retired,&quot; says veterinarian Marty Becker, co-author of &quot;Fitness Unleashed: A Dog Owner\'s Guide to Losing Weight and Gaining Health Together&quot; (Three Rivers Press; $13.95).</p><p>After sleeping the day away alone at home, Becker says that many animals spend their nights &quot;collapsed in front of the television, watching \'Dancing With the Stars\' with their owners.&quot; Plus, he notes that neutering an animal decreases its caloric needs by about 5 percent.</p><p>Sluggish metabolism, inactivity and overeating not only add pounds but also take a health toll: Hefty dogs and fat cats are at an increased risk for Type 2 diabetes, arthritis and cancer.</p><p>They frequently develop weight-related behavior problems, too. Mentally unchallenged and physically inactive pets &quot;become very bored,&quot; Becker says. &quot;So they act out in not very good ways with excessive barking, more anxiety and destruction. It\'s the number-one reason that pets are surrendered to shelters or euthanized.&quot;</p><p>Since dogs and cats don\'t control their food and can\'t usually determine when and how they are active, the responsibility for pet pounds rests with owners. Just as overweight parents are more likely to have overweight kids, so are heavy owners more likely to have fat pets.</p><p>What\'s more, about half of the owners of overweight pets can\'t identify their animals as such.</p><p>&quot;We think that an overweight dog is a normal body weight,&quot; Becker says. &quot;There\'s no bikini season for dogs or cats. They don\'t try on a pair of pants and find that they\'re too tight.&quot;</p><p>So veterinarians say owners need to learn to monitor their pets\' weight -- by sight, by touch and with weigh-ins four to six times per year. Dogs should have a slight middle indentation -- not quite a waist -- when they stand and are viewed from overhead. You should feel -- but not see -- their ribs when you touch their sides.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100843_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100843_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100843_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100843_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('420','2','<p>An updated report from the Institute of Medicine (IOM) confirms what many parents and pediatricians already know: Childhood obesity is only getting worse.</p><p>An estimated one-third of American children and adolescents are now obese or at risk of becoming obese, according to the report. Yet efforts to control obesity in kids remain &quot;fragmented and small-scale,&quot; according to a panel of experts convened by the IOM, a nonprofit that often conducts research for the government. The panel also noted that commitment and resources for fighting childhood obesity pale in comparison to other public health efforts, including control of infectious disease outbreaks and prevention of bioterrorism.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800813_Technorati.html\') ;\ntechnorati.article = new item(\'Downsizing: For Now, It\\\'s Up To Families to Slow Kids\\\' Gain\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800813.html\',\'An updated report from the Institute of Medicine (IOM) confirms what many parents and pediatricians already know: Childhood obesity is only getting worse.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800813_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<!--wpnitl:var name=\"ids\" expr=\"{\'digg\',\'google\',\'delicious\',\'yahoo\',\'reddit\',\'facebook\'}\"/-->\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800813.html%3Freferrer=digg&title=Downsizing: For Now, It\'s Up To Families to Slow Kids\' Gain&bodytext=An updated report from the Institute of Medicine (IOM) confirms what many parents and pediatricians already know: Childhood obesity is only getting worse.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Downsizing: For Now, It\'s Up To Families to Slow Kids\' Gain&labels=&annotation=An updated report from the Institute of Medicine (IOM) confirms what many parents and pediatricians already know: Childhood obesity is only getting worse.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800813.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800813.html%3Freferrer=delicious&title=%22Downsizing: For Now, It\'s Up To Families to Slow Kids\' Gain%22 By Sally Squires&notes=An updated report from the Institute of Medicine (IOM) confirms what many parents and pediatricians already know: Childhood obesity is only getting worse.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800813.html%3Freferrer=yahoo&title=Downsizing: For Now, It\'s Up To Families to Slow Kids\' Gain&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800813.html%3Freferrer=reddit&title=Downsizing: For Now, It\'s Up To Families to Slow Kids\' Gain\" target=\"new\">Reddit</a></div></div><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>&quot;When it comes to promoting nutrition and physical activity to our kids, we\'re not only stuck in neutral, we\'re asleep at the wheel,&quot; said Sen. Tom Harkin (D-Iowa) in response to the report. &quot;It\'s time that we get serious and truly focus . . . on addressing this problem with a comprehensive approach. The federal government, our schools, employers, parents and communities all have a role to play in fighting and preventing obesity.&quot;</p><p>Until that happens, it\'s up to you and your family to take care of yourselves. What can you do to help your kids either lose weight or keep them from piling on unwanted pounds? Experts say that there\'s no single answer. But a number of helpful strategies are emerging from research and pilot programs throughout the country. Among them:</p><p><i>Start early</i> . How early? Infancy. Breast-feeding infants exclusively for the first four to six months of life -- a practice recommended by the IOM -- significantly cuts the risk of childhood obesity.</p><p><i>Limit your child\'s screen time.</i> The more hours spent sitting in front of the television or computer, the more likely kids are to be overweight or obese. The surprise: Research suggests that sedentary kids are most motivated to get active when television (in limited quantities, of course) is offered as a reward for healthy activity. One tool that may help: TV Allowance, a $99 timer that plugs into either the television or the computer. Parents and children receive a code that must be keyed into the timer to turn on the television or computer. When the time is up, the device turns off.</p><p>Or take a tip from the Academy of the Sierras, a boarding school for overweight children in California, where television watching is limited to the gym. Students must walk on a treadmill, climb a stair machine or work out in some other way to view the tube.</p><p><i>Know the score</i> . Turns out that some parents of overweight kids have trouble identifying their children as super-sized. So a number of states, including Maryland, are considering providing body mass index (BMI) report cards for kids to take home to Mom and Dad.</p><p>The IOM urges parents to regularly check their children\'s BMI. You can do that at the Web site of the Centers for Disease Control and Prevention (find an easy link at <a href=\"http://www.leanplateclub.com/\" target=\"\">http:/<wbr/>/<wbr/>www.leanplateclub.com/<wbr/></a> ). Or talk to your child\'s doctor.</p><p>Unlike in adults, BMI in children and teens is expressed in percentiles to account for age, growth and body fat differences between boys and girls.</p><p><i>Break bread together</i> . Cornell University researchers showed that teens who eat frequently with their families also eat more fruit and vegetables, whole grains and other essential nutrients than those who don\'t regularly eat family meals. The kids who have family meals also drink fewer sweetened soft drinks and eat less fat.</p><p>While you\'re at it, get your kids to help with meal preparation, too. Studies suggest that\'s another habit that helps foster more-nutritious eating.</p><p><i>Wear pedometers.</i> They\'re standard issue at the Academy of the Sierras. The goal: 10,000 steps per day. Track those steps in a low-tech way by simply encouraging each family member to mark their initials and step numbers on the kitchen calendar. &quot;It\'s very low-tech,&quot; says Daniel Kirschenbaum, professor of psychiatry and behavior sciences at Northwestern University and clinical director of Health Living, which runs both the Wellspring Summer Camps and the Academy of the Sierras.</p><p><i>Walk the walk yourself.</i> If you want your children to eat smart and move more, you have do it, too, &quot;without any crapola excuses,&quot; says Kirschenbaum, who was overweight as a child. &quot;You have to show them this isn\'t torture. . . . You need to embrace this lifestyle, not just do it grudgingly.&quot; ?</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('421','2','<p>It\'s either a honeymoon or a disaster when a couple tries to lose weight together.</p><p>That\'s according to experts who say that how a couple approaches weight loss can make -- or break -- their success.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>The Right Stuff</h2><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/custom/2006/09/18/CU2006091800368.html\" target=\"\">Family-Friendly Recipes</a><br/>Try these recipes used at the Academy of the Sierras and let us know what you think in next week\'s Lean Plate Club Web chat.<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/02/AR2006100200964_Technorati.html\') ;\ntechnorati.article = new item(\'Hats Off to A Couple of Losers\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/02/AR2006100200964.html\',\'It\\\'s either a honeymoon or a disaster when a couple tries to lose weight together.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/02/AR2006100200964_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/02/AR2006100200964.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Hats Off to A Couple of Losers\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'Sally Squires\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'It\\\'s either a honeymoon or a disaster when a couple tries to lose weight together.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/><input type=\"checkbox\" name=\"byline_name\" onclick=\"set_delicious_options_changed(this,DELICIOUS_DESCRIPTION_BYLINE)\"/>&nbsp;Byline<br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>When both members are equally motivated to shed pounds, they can support each other and achieve significantly better weight loss than when they go it alone, says Kelly Brownell, director of Yale University\'s Rudd Center for Food Policy and Obesity.</p><p>That approach allowed Gary Stice, 51, and his wife, Dorothy, 52, of Tulsa to lose a total of 125 pounds over two years. The Stices joined Weight Watchers together, shopped for groceries and cooked together, walked and went to the gym together and reaped medical benefits together from their lost pounds. Dorothy Stice was able to reverse type 2 diabetes. Gary Stice no longer takes blood pressure and cholesterol-lowering medications and stopped having sleep apnea.</p><p>\"And when we go off the wagon, we can get back on together,\" notes Dorothy.</p><p>Trouble is that weight loss can sometimes divide a couple, especially if one member behaves like the nutrition police. \"You want to eliminate the snide comments, like saying, \'Are you sure that\'s on your diet?\' \" says Thomas A. Wadden, director of the University of Pennsylvania\'s Center for Weight and Eating Disorders. \"It\'s derailing and demoralizing and can lead to disaster.\"</p><p>But walking the line between encouragement and nagging can be tough, as a Lean Plate Club member noted in a recent Web chat. \"I had to be really careful not to lecture my boyfriend, so that he wouldn\'t tune out all my help.\"</p><p>The advantage of losing weight together means that couples \"can watch over each other\'s shoulders,\" says Martin Jansen of Appleton, Wis., who, with his wife, Lydia, lost a total of 90 pounds. \"You can see what they are eating.\"</p><p>But that can also make one member an enforcer when the other starts dipping into the ice cream or eating a bag of chips. \"You don\'t want to make them feel guilty,\" notes Jansen, who says that he and his wife learned by trial and error to navigate these weak moments \"with a lot of discussion.\"</p><p>Agreeing ahead of time what to say when slips occur is a smart idea, notes Wadden, who advises that couples ask each other, \"When I see you eating a brownie, do you want me to say, \'Should you have that?\' Or should I just keep my mouth shut?\"</p><p>Comparing the numbers on the bathroom scale can be another source of friction in couples trying to lose weight, since men and women shed pounds at different rates.</p><p>With their higher percentage of lean muscle mass, \"men are biologically programmed to lose weight faster than women,\" notes registered dietitian Karen Miller-Kovach, chief scientific officer for Weight Watchers and author of the upcoming book \"She Loses, He Loses: The Truth About Women, Men, and Weight Loss\" (Wiley). Since muscle burns more calories than fat, men typically shed pounds faster.</p><p>To help even the playing field, experts say to focus on percentage of weight lost rather than pounds alone. \"Aim for about half a percent per week,\" Wadden says. That works out to about a 1.25 pounds for a man who weighs 250 pounds; 0.75 pounds for a woman who weighs 150.</p><p>Men and women seem to be motivated to lose weight for different reasons, and they approach shedding pounds differently. Appearance and preventive health are the more likely weight-loss triggers for women, Miller-Kovach says. \"Men, on the other hand, are more likely to lose weight not for appearance or prevention but to treat a health problem.\"</p><p>So women trying to motivate their male partners to shed pounds are more likely to find success if they can underscore a weight-related health problem -- bad back, sore knees, high blood cholesterol or blood pressure -- that could benefit from trimming pounds rather than the generic complaint of the health dangers of being overweight.</p><p>As they lose weight, women \"really like unsolicited and positive feedback that they are doing well,\" Miller-Kovach says. Their male partners \"aren\'t likely to give that without being asked.\"</p><p>For couples who can\'t seem to get in sync with weight loss, there\'s still hope: the \"ripple effect\" documented by Amy Gorin and her colleagues at Brown University Medical School. \"If you have a partner or spouse who needs to lose weight, one of the best things you can do is to do this yourself,\" Gorin says.</p><p>As a Lean Plate Club member noted in a Web chat this summer: \"It\'s really hard, but try leading by example. My friend told me her greatest moment was when her husband put half his delivered Italian food in a Tupperware container before he started eating the pasta, since he saw her do it so much. He used to eat the whole thing without thinking, and he shifted portion sizes just from watching her.\" ?</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('422','2','<p><a href=\"http://www.washingtonpost.com/wp-dyn/content/discussion/2006/10/04/DI2006100401509.html\" target=\"\">Ask Sally about healthy eating at 1 p.m. on Tuesdays</a></p><p>Tens of millions of consumers seek nutrition advice online, regularly searching for information about dietary supplements, food allergies and how to lose weight.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><div class=\"sidebarcontent\"><h3>Consumer Reports Web Watch Ratings</h3>\n<p><b>Excellent:</b> <a href=\"http://www.intelihealth.com/IH/ihtIH/WSIHW000/408/408.html\" target=\"\">Aetna Intellihealth.com</a>; <a href=\"http://www.medicinenet.com/script/main/hp.asp\" target=\"\">MedicineNet.com</a>, <a href=\"http://www.mayoclinic.com/\" target=\"\">Mayoclinic.com</a></p><p><b>Very good:</b> <a href=\"http://www.nih.gov/\" target=\"\">National Institutes of Health</a>, <a href=\"http://www.webmd.com/\" target=\"\">WebMD.com</a>*</p><p><b>Good:</b> <a href=\"http://www.ediets.com/\" target=\"\">Ediets.com</a>*, <a href=\"http://www.realage.com/\" target=\"\">RealAge.com</a>, <a href=\"http://www.weightwatchers.com/\" target=\"\">WeightWatchers.com</a>*</p><p><b>Fair:</b> <a href=\"http://about.com/health/\" target=\"\">About.com Health &amp; Fitness</a>, <a href=\"http://www.biggestloserclub.com/\" target=\"\">Biggestloserclub.com</a>*, <a href=\"http://health.msn.com/\" target=\"\">Msn.com Health &amp; Fitness</a>; <a href=\"http://www.sonomadiet.com/\" target=\"\">SonomaDiet.com</a>*, <a href=\"http://www.southbeachdiet.com/\" target=\"\">Southbeachdiet.com</a>,* <a href=\"http://health.yahoo.com/\" target=\"\">Yahoo.com Health</a></p><p><b>Poor:</b> <a href=\"http://health.aol.com/\" target=\"\">AOL.com Health</a>; <a href=\"http://www.healthology.com/\" target=\"\">Healthology.com</a>, <a href=\"http://www.lightnfit.com/\" target=\"\">Dannon\'s Lightnfit.com</a>,* Rodale\'s <a href=\"http://www.prevention.com/\" target=\"\">Prevention.com</a>, <a href=\"http://www.qualityhealth.com/\" target=\"\">QualityHealth.com</a>, <a href=\"http://www.trimlife.com/\" target=\"\">TrimLife.com</a>*</p><p>Source: Consumer Reports Web Watch</p><p>* Web site offers online, interactive diet.</p>\n</div></div>\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>The Right Stuff</h2><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/custom/2006/09/18/CU2006091800368.html\" target=\"\">Family-Friendly Recipes</a><br/>Try these recipes used at the Academy of the Sierras and let us know what you think in next week\'s Lean Plate Club Web chat.<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229_Technorati.html\') ;\ntechnorati.article = new item(\'A Mixed Buffet Of Food Info\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229.html\',\'Ask Sally about healthy eating at 1 p.m. on Tuesdays\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<!--wpnitl:var name=\"ids\" expr=\"{\'digg\',\'google\',\'delicious\',\'yahoo\',\'reddit\',\'facebook\'}\"/-->\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229.html%3Freferrer=digg&title=A Mixed Buffet Of Food Info&bodytext=Ask Sally about healthy eating at 1 p.m. on Tuesdays\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=A Mixed Buffet Of Food Info&labels=&annotation=Ask Sally about healthy eating at 1 p.m. on Tuesdays&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229.html%3Freferrer=delicious&title=%22A Mixed Buffet Of Food Info%22 By Sally Squires&notes=Ask Sally about healthy eating at 1 p.m. on Tuesdays\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229.html%3Freferrer=yahoo&title=A Mixed Buffet Of Food Info&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229.html%3Freferrer=reddit&title=A Mixed Buffet Of Food Info\" target=\"new\">Reddit</a></div></div><div style=\"clear:both;\"></div></div></div></div></div></td></tr></table>\n<p>But a new evaluation of the 20 most popular diet and nutrition Internet sites by Consumer Reports Web Watch shows that the information they dish out can be slim on facts and sometimes bloated with commercial interests.</p><p>&quot;More than half the top 20 sites were not rated well by our panel,&quot; says Beau Brendler, director of Web Watch. &quot;That is of some concern.&quot;</p><p>To evaluate the sites, Web Watch teamed with another nonprofit group, the Health Improvement Institute. Using data from Nielsen//NetRatings, they identified the 20 most popular diet and nutrition Web sites, from WebMD.com, with 11 million unique users per month, to TrimLife.com, with 743,000 users.</p><p>Nineteen experts, including doctors, nurses and medical librarians, were then tapped to rate the sites. The raters spent more than a month digging deep into the sites, six of which, including WeightWatchers.com, charge fees for use. Ten attributes were used to evaluate each site, including accuracy, disclosure of advertising and other commercial sponsorship, ease of use, privacy policies, authorship, references and how errors are corrected.</p><p>The ratings stopped short of testing the medical effectiveness of specific diets or medical treatments. &quot;We\'re upfront in saying that we can\'t really take on the role of arbitrator of medical procedures or treatments that even the medical community doesn\'t agree on,&quot; Brendler says.</p><p>The six lowest-rated sites frequently blurred lines between supposedly impartial information and ads, the Consumer Reports study found. They were AOLhealth.com, QualityHealth.com, Dannon\'s LightnFit.com, Healthology.com, Rodale\'s Prevention.com and TrimLife.com, which sells dietary supplements.</p><p>&quot;There are other places on the Web where people are better off spending their time,&quot; Brendler says.</p><p>Michael Neuwirth, a spokesman for Dannon, notes that the report is &quot;not based on any science, as Consumer Reports states themselves.&quot;</p><p>As for mixing ads and editorial content, &quot;it\'s obvious that any company-produced Web page that is clearly branded, as ours is, is a form of promotion. There\'s nothing duplicitous here. No sleight of hand. And the expert that helped us to develop the diet insight is a registered dietitian.&quot;</p><p>An AOL spokeswoman also took exception to the findings. &quot;They confused AOL Health with AOL Diet &amp; Fitness. . . . So, they were comparing apples to oranges in the category. . . . It\'s kind of entertaining that they talk about WebMD.com having great content. We get a lot of content from WebMD.&quot;</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601229_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('423','2','<p>You\'ve just joined a group of more than five million &quot;members.&quot; The Lean Plate Club is a &quot;virtual&quot; club, with no dues and no requirements--except a desire to eat smart and move more. The Lean Plate Club is not a diet. Nor is it about deprivation. It\'s simply designed to help you add healthy habits. You\'ll find easy ways to reach a healthier weight one meal at a time.</p><p>Here\'s what you\'ll discover each week in the Lean Plate Club: </p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<title></title><div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/health/special/index.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthSpecialReports_206.gif\" border=\"0\" alt=\"Health: Special Reports\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px;\">\n<a href=\"http://www.washingtonpost.com/wp-srv/health/lpc/features/2007/index.html\"><img src=\"http://media.washingtonpost.com/wp-dyn/content/photo/2006/12/29/PH2006122901164.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Success Stories\"/></a>\n<a href=\"http://www.washingtonpost.com/wp-srv/health/lpc/features/2007/index.html\">Success Stories</a><br />\nGain inspiration from Lean Plate Club readers who have lost weight ... and kept it off.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2006/01/27/LI2006012700907.html\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/05/30/PH2006053000889.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"AIDS/HIV\"/></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2006/01/27/LI2006012700907.html\">AIDS/HIV</a><br />\nTwenty-five years after the first diagnosis of the first case of AIDS, the world is waking up to the epidemic.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/10/17/LI2005101700979.html\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2005/08/23/PH2005082300406.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Bird Flu\" /></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/10/17/LI2005101700979.html\">Focus on Bird Flu</a><br/>Track the latest developments in the spread of the deadly H5N1 influenza virus.\n<br clear=\"all\" />\n</p>\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/11/08/LI2005110800857.html\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/graphic/2005/11/11/GR2005111101024.gif\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Medicare\" /></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/11/08/LI2005110800857.html\">Medicare Part D</a><br/>An in-depth look at Medicare and its new voluntary prescription drug benefit.\n<br clear=\"all\" />\n</p> -->\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://www.washingtonpost.com/swing\"><img src=\"http://media.washingtonpost.com/wp-dyn/content/photo/2005/04/25/PH2005042500121.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Medicare\" /></a>\n<a href=\"http://www.washingtonpost.com/swing\">Regional Golf</a><br/>Find courses, get pointers and look at some of the area\'s most scenic courses.\n<br clear=\"all\" />\n</p> -->\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900755.html\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/05/26/PH2006052601076.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" /></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900755.html\">Guns and Children</a><br />\nWhat you think your kids know and what they really know may differ, according to a recent study.\n<br clear=\"all\" />\n</p>\n-->\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px;\">\n<a href=\"http://www.washingtonpost.com/wp-srv/flash/health/caloriecounter/caloriecounter.html\"><img src=\"http://media.washingtonpost.com/wp-dyn/images/I10762-2002May13\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"fastfood\"/></a>\n<a href=\"http://www.washingtonpost.com/wp-srv/flash/health/caloriecounter/caloriecounter.html\">Fast Food Calories</a><br />\nHow do your meals add up? Calculate calories and fat at fast-food restaurants\n<br clear=\"all\" />\n</p> -->\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"movingcrew\"/></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Moving Crew</a><br />\nGet Moving! Live discussion with the Post\'s John Briley, Susan Morse, Craig Stoltz and Sally Squires\n<br clear=\"all\" />\n</p>\n-->\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/health/special/index.html\">MORE SPECIAL REPORTS</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647_Technorati.html\') ;\ntechnorati.article = new item(\'Welcome To The Lean Plate Club\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647.html\',\'You\\\'ve just joined a group of more than five million \"members.\" The Lean Plate Club is a \"virtual\" club, with no dues and no requirements--except a desire to eat smart and move more. The Lean Plate Club is not a diet. Nor is it about deprivation. It\\\'s simply designed to help you add healthy habits....\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<!--wpnitl:var name=\"ids\" expr=\"{\'digg\',\'google\',\'delicious\',\'yahoo\',\'reddit\',\'facebook\'}\"/-->\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647.html%3Freferrer=digg&title=Welcome To The Lean Plate Club&bodytext=You\'ve just joined a group of more than five million \"members.\" The Lean Plate Club is a \"virtual\" club, with no dues and no requirements--except a desire to eat smart and move more. The Lean Plate Club is not a diet. Nor is it about deprivation. It\'s simply designed to help you add healthy habits....\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Welcome To The Lean Plate Club&labels=&annotation=You\'ve just joined a group of more than five million \"members.\" The Lean Plate Club is a \"virtual\" club, with no dues and no requirements--except a desire to eat smart and move more. The Lean Plate Club is not a diet. Nor is it about deprivation. It\'s simply designed to help you add healthy habits....&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647.html%3Freferrer=delicious&title=%22Welcome To The Lean Plate Club%22 By Sally Squires&notes=You\'ve just joined a group of more than five million \"members.\" The Lean Plate Club is a \"virtual\" club, with no dues and no requirements--except a desire to eat smart and move more. The Lean Plate Club is not a diet. Nor is it about deprivation. It\'s simply designed to help you add healthy habits....\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647.html%3Freferrer=yahoo&title=Welcome To The Lean Plate Club&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/12/AR2006101200647.html%3Freferrer=reddit&title=Welcome To The Lean Plate Club\" target=\"new\">Reddit</a></div></div><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>Read the <a href=\"http://www.leanplateclub.com/\" target=\"\">LPC column</a> every Tuesday. The Lean Plate Club originated in The Washington Post and is now syndicated in newspapers from coast to coast by The Washington Post Writers\' Group. Please let me know if you\'d like to read it in your hometown newspaper and I\'ll help you contact the people to help make that happen.  </p><p>Listen to the Lean Plate Club at <a href=\"http://www.washingtonpost.com/wp-srv/wtwpradio/listen.html\" target=\"\">Washington Post Radio</a> at 1500 AM, 107.7 FM and on the <a href=\"http://www.washingtonpost.com/wp-srv/wtwpradio/listen.html\" target=\"\">Web</a>. LPC spots are aired at 11:30 a.m. to 11:50 a.m. each Monday and on Tuesdays at 6:20 a.m. Discover lots of additional resources on our home-page at <a href=\"http://www.leanplateclub.com/\" target=\"\">http:/<wbr/>/<wbr/>www.leanplateclub.com/<wbr/></a>. Here\'s where you\'ll find past Lean Plate Club columns, Web chats, community and tools to help you live and eat healthier. </p><p>Chat online with me and other Lean Plate Club members from 1 to 2 p.m. Tuesdays at <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032504914.html\" target=\"\">http:/<wbr/>/<wbr/>www.washingtonpost.com/<wbr/>wp-dyn/<wbr/>content/<wbr/>linkset/<wbr/>2005/<wbr/>03/<wbr/>25/<wbr/>LI2005032504914.html</a>. Ask questions, share your healthy food finds, tell us how you\'re fitting in more physical activity or just weigh in on the discussion. Each week, we also award a handful of prizes. Can\'t join live? No problem. <a href=\"http://discuss.washingtonpost.com/wp-srv/zforum/content/submit_squires5.htm\" target=\"\">You can leave comments, tips or questions anytime</a>. </p><p>E-mail me. I read all the messages sent to me by Lean Plate Club members and respond personally to as many as time allows. Your messages often give me ideas for future columns or e-mail newsletters. Contact me at <a href=\"mailto:leanplateclub@washpost.com\" target=\"\">leanplateclub@washpost.com</a>. </p><p><a href=\"/window.open(\'http://www.washingtonpost.com/wp-srv/email/newsletters/preview/leanplateclub.html\',\'preview\',\'width=790,%20height=600,%20resizable=1\')\" target=\"\">Receive the free, weekly Lean Plate Club e-mail newsletter</a>. In it, you\'ll find plenty of ways to help you apply up-to-date nutrition and exercise information in your own life. You\'ll also find the latest nutrition and exercise news each week, as well as links to healthy recipes and online exercise resources. </p><p>Join our challenges. The next one is the Holiday Challenge, which is designed to help you maintain your weight from Thanksgiving to New Year\'s. Look for it to launch on Tuesday, Nov. 21. It runs until New Year\'s Day. Again, welcome to the Lean Plate Club! We look forward to having you &quot;weigh-in&quot; with us on healthy eating and physical activity. </p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('424','2','<p><a href=\"http://www.washingtonpost.com/wp-dyn/content/discussion/2006/10/11/DI2006101101425.html\" target=\"\">Ask Sally Your Healthy Eating Questions at 1 p.m. Tuesdays</a></p><p>Anyone who has tried to lose weight knows that trimming pounds is the easy (or easier) part. Keeping them off is the challenge, as boredom, tempting food and sedentary living erode your resolve.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><div class=\"sidebarcontent\"><h3>In Search of...Teen Who Wants To Talk About Food</h3>\n<p>We\'re looking for teens to talk about what they like to eat. Why they eat what they eat, whether they\'re vegetarians or junk food connoisseurs or fall someplace in between. And we\'d love to hear what teens think about others telling them what they ought to eat. Please send messages to <a href=\"mailto:leanplateclub@washpost.com\" target=\"\">leanplateclub@washpost.com</a> and please put &quot;teens and food&quot; in the subject line, including your name, phone number and best times to call. Thanks!</p>\n</div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101600942_Technorati.html\') ;\ntechnorati.article = new item(\'Weight, Weight: Yes, Tell Me\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101600942.html\',\'Ask Sally Your Healthy Eating Questions at 1 p.m. Tuesdays\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101600942_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<!--wpnitl:var name=\"ids\" expr=\"{\'digg\',\'google\',\'delicious\',\'yahoo\',\'reddit\',\'facebook\'}\"/-->\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101600942.html%3Freferrer=digg&title=Weight, Weight: Yes, Tell Me&bodytext=Ask Sally Your Healthy Eating Questions at 1 p.m. Tuesdays\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Weight, Weight: Yes, Tell Me&labels=&annotation=Ask Sally Your Healthy Eating Questions at 1 p.m. Tuesdays&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101600942.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101600942.html%3Freferrer=delicious&title=%22Weight, Weight: Yes, Tell Me%22 By Sally Squires&notes=Ask Sally Your Healthy Eating Questions at 1 p.m. Tuesdays\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101600942.html%3Freferrer=yahoo&title=Weight, Weight: Yes, Tell Me&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101600942.html%3Freferrer=reddit&title=Weight, Weight: Yes, Tell Me\" target=\"new\">Reddit</a></div></div><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>Yet surprisingly few studies have examined how best to maintain weight loss, leaving a missing piece in the anti-obesity puzzle.</p><p>Now a Brown Medical School study published last week in the New England Journal of Medicine suggests that the bathroom scale, an emergency diet toolbox and cues from a stoplight might hold the keys to success.</p><p>The study took a lesson from the National Weight Control Registry, a group of more than 5,000 &quot;successful losers&quot; who have shed at least 30 pounds and kept them off for at least a year. Registry members have trimmed their waistlines in a variety of ways, from cutting calories and boosting exercise on their own to joining groups such as Weight Watchers.</p><p>One habit they share: regular weigh-ins and then adjustment of food and exercise when pounds start to creep back on. (Successful losers also rarely miss breakfast and get at least an hour a day of physical activity, such as brisk walking.)</p><p>But can their strategies help others maintain their reduced weight? That\'s the question tested by the new study, which involved 314 people who had lost at least 10 percent of their body weight during the previous two years.</p><p>All participants received a bathroom scale along with instructions to use it often. They were encouraged to report their weight weekly by telephone.</p><p>During the 18-month study, some participants were randomly assigned to receive extra help either through e-mails or in meetings; they got weekly tips for the first month, followed by monthly updates after that. A control group simply received a quarterly newsletter with eating and exercise tips.</p><p>Participants were instructed to keep their weight within three pounds of their current weight. That range was dubbed a healthy green zone, like the signal on a traffic light. Those who stayed in the zone received congratulatory phone messages and small rewards, including green tea, mint gum and even a dollar bill.</p><p>Adding three to four pounds moved participants to a cautionary yellow zone, where they were advised to tweak their eating and exercise habits to return to their starting weight.</p><p>Regaining five or more pounds landed participants in the red zone. They were told to start dieting again and were urged to open an emergency toolbox that included a pedometer, a diary to record their food intake and a meal-replacement shake. For inspiration, they received a copy of their own weight-loss success story that they had written for researchers as the study began. They also were offered one-on-one weight-loss counseling to get back on track.</p><p>Those strategies enabled Ed Messier, 64, of North Smithfield, R.I., to maintain his 56-pound weight loss during the study. Messier and more than half of his group -- those who met regularly throughout the study -- succeeded at stabilizing their weight. So did nearly half the e-mail group. (By comparison, just about a quarter of the control group maintained their weight, according to the study.)</p><p>For Messier, the regular meetings were helpful, but stepping on the bathroom scale daily &quot;was the single most important tool,&quot; he says. &quot;I still weigh myself religiously, and if I am up a pound or two and see things going in the wrong direction, I am much more diligent [about eating and exercise] in the next couple of days to make sure that I am not going too far off.&quot;</p><p>The scale is also key for Susan Kertzer, 57, of Providence, R.I., who carried the scale with her everywhere. &quot;It was comical,&quot; she says. (And sometimes difficult, such as when she had to explain to airport security in Paris why there was a bathroom scale in her carry-on luggage.) But by stepping on the scale daily -- and adjusting food and exercise accordingly -- Kertzer not only maintained her weight, she lost an additional 14 pounds during the study.</p><p>&quot;Using the scale is very objective behavior,&quot; notes the study\'s lead author, Rena Wing. &quot;It\'s a lot easier to get on the scale each day than to start writing down your calories.&quot;</p><p>Wing likens using the scale to reading a thermostat: If the numbers stay steady, no need to make any changes. &quot;But if things are not going well,&quot; she says, &quot;then you can go back to writing down the calories&quot; and find ways to boost metabolism with more exercise.</p><p>Susan Yanovski, an obesity expert at the National Institutes of Health, the study\'s funder, says the results prove for the first time &quot;that it\'s better to catch the little weight regains&quot; before they become big ones.</p><p>&quot;The most successful people at weight maintenance are the ones who can stay in that green zone,&quot; Yanovski says. &quot;They weighed themselves every day.&quot; And, she notes, &quot;they have a game plan for getting back on track.&quot; ?</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('425','2','<p>Two reports issued last week waded into whether seafood is safe to eat, addressing worries that our favorite fish might come laced with dangerous contaminants. They concluded that the health benefits of eating seafood outweigh any risks for both adults and children.</p><p>But plenty of Lean Plate Club members had questions about the reports. They e-mailed me about choosing wild vs. farm-raised fish, eating sushi and whether taking a fish oil supplement is as good as consuming those two meals of fish per week recommended by the reports. Here\'s a sampling of what they asked, along with answers from experts and from the new reports -- a federally funded study conducted by the Institute of Medicine and an investigation by scientists at the Harvard School of Public Health, whose findings were published Oct. 18 in the Journal of the American Medical Association.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><div style=\"float:left;position:relative;top:14px;\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/10/20/PH2006102001854.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a></div><div style=\"float:left;\"><div style=\"padding-left:135px;\"><img src=\"http://www.washingtonpost.com/wp-srv/photo/images/pictopia1.jpg\" width=\"15\" height=\"12\" border=\"0\"/><span style=\"position:relative;bottom:2px;font-family:Arial;font-size:10px;\"><a href=\"http://pictopia.com/perl/ptp?provider_id=25&ptp_photo_id=xt-mt-25-title_789725\">Buy This Photo</a></span></div>\n</div><br clear=\"all\"/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/10/20/PH2006102001854.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/10/20/PH2006102001850.jpg\" border=\"0\"  alt=\"Salmon is one of the best sources of healthy omega-3 fatty acids.\"  height=\"138\" width=\"228\" align=\"top\"></a><div id=\"caption\">Salmon is one of the best sources of healthy omega-3 fatty acids.<span id=\"credit\"> (The Washington Post) </span></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848_Technorati.html\') ;\ntechnorati.article = new item(\'New Studies Give Fish a Clean Bill of Health, Though Questions Remain\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848.html\',\'Two reports issued last week waded into whether seafood is safe to eat, addressing worries that our favorite fish might come laced with dangerous contaminants. They concluded that the health benefits of eating seafood outweigh any risks for both adults and children.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<!--wpnitl:var name=\"ids\" expr=\"{\'digg\',\'google\',\'delicious\',\'yahoo\',\'reddit\',\'facebook\'}\"/-->\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848.html%3Freferrer=digg&title=New Studies Give Fish a Clean Bill of Health, Though Questions Remain&bodytext=Two reports issued last week waded into whether seafood is safe to eat, addressing worries that our favorite fish might come laced with dangerous contaminants. They concluded that the health benefits of eating seafood outweigh any risks for both adults and children.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=New Studies Give Fish a Clean Bill of Health, Though Questions Remain&labels=&annotation=Two reports issued last week waded into whether seafood is safe to eat, addressing worries that our favorite fish might come laced with dangerous contaminants. They concluded that the health benefits of eating seafood outweigh any risks for both adults and children.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848.html%3Freferrer=delicious&title=%22New Studies Give Fish a Clean Bill of Health, Though Questions Remain%22 By Sally Squires&notes=Two reports issued last week waded into whether seafood is safe to eat, addressing worries that our favorite fish might come laced with dangerous contaminants. They concluded that the health benefits of eating seafood outweigh any risks for both adults and children.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848.html%3Freferrer=yahoo&title=New Studies Give Fish a Clean Bill of Health, Though Questions Remain&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848.html%3Freferrer=reddit&title=New Studies Give Fish a Clean Bill of Health, Though Questions Remain\" target=\"new\">Reddit</a></div></div><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p><i>What are these omega-3s, and do any foods besides fish have them?</i></p><p>Omega-3 fatty acids are healthy fats that come in two molecular lengths: short and long. Studies show that the long-chained omega-3s provide the most brain and heart benefits. Plenty of foods -- avocados, eggs, tofu and walnuts, to name just a few -- contain omega-3s. But they either provide mostly the short version or contain only small amounts of the long-chained omega-3s. Mother\'s milk and oily fish, such as salmon and tuna, pack the biggest omega-3 punch. Since mother\'s milk isn\'t really a food option for adults, that pretty much leaves fish and other seafood as the top choices.</p><p><i>Okay, so how much fish am I going to have to eat weekly to see any benefits?</i></p><p>Both reports suggest that you can cover the nutritional bases by eating about two servings of fish per week. Figure that a serving is about three ounces. The reports\' advice is also consistent with recommendations from both the 2005 U.S. Dietary Guidelines and the American Heart Association.</p><p><i>There\'s so much conflicting information about farm-raised vs. wild fish. Which is better to eat?</i></p><p>This is a hotly debated issue, but most experts say that both are good choices. The point is to eat fish.</p><p>Harvard School of Public Health cardiologist Dariush Mozaffarian, co-author of the JAMA report, says that &quot;farmed salmon has more than twice the amount of omega-3s as wild salmon, but both are very high.&quot; Wild fish are leaner, because they burn off some of their fat swimming in the ocean, while farm-raised fish spend their lives confined and well-fed.</p><p>As for other contaminants, dioxin and polychlorinated biphenyls can be lower in wild fish than in farmed, according to Mozaffarian, who notes that &quot;overall the levels of dioxin and PCBs are low in all fish, and more importantly the magnitude of the omega-3 benefits of farm-raised salmon is so much greater than any risk from other contaminants.&quot;</p><p>A number of environmental groups, including Environmental Defense, a nonprofit research and advocacy group, support eating some farm-raised seafood to help avoid overfishing the oceans. Both Environmental Defense and the Monterey Bay Aquarium offer wallet-size cards with information on responsible seafood choices. Find links at <a href=\"http://www.leanplateclub.com/\" target=\"\">http:/<wbr/>/<wbr/>www.leanplateclub.com/<wbr/></a> .</p><p><i>I love sushi! Does it provide more or less mercury and omega-3s than cooked fish?</i></p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/20/AR2006102001848_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('426','2','<p>Parents and kids traditionally tussle over clothes, hairstyles and curfews. But it\'s the food struggles fought at the family dinner table that can sometimes linger decades into adulthood.</p><p>&quot;My mother and I battled my entire childhood,&quot; writes Laura Locklin, a Lean Plate Club member in New Jersey, whose food fights began at breakfast over soggy Wheaties and wheat germ and lasted until dinner over lamb. &quot;She won because she was the boss.&quot;</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998_Technorati.html\') ;\ntechnorati.article = new item(\'Childhood Struggles Over Food Can Have a Lifelong Impact\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998.html\',\'Parents and kids traditionally tussle over clothes, hairstyles and curfews. But it\\\'s the food struggles fought at the family dinner table that can sometimes linger decades into adulthood.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998.html%3Freferrer=digg&title=Childhood Struggles Over Food Can Have a Lifelong Impact&bodytext=Parents and kids traditionally tussle over clothes, hairstyles and curfews. 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But it\'s the food struggles fought at the family dinner table that can sometimes linger decades into adulthood.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998.html%3Freferrer=delicious&title=%22Childhood Struggles Over Food Can Have a Lifelong Impact%22 By Sally Squires&notes=Parents and kids traditionally tussle over clothes, hairstyles and curfews. But it\'s the food struggles fought at the family dinner table that can sometimes linger decades into adulthood.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998.html%3Freferrer=yahoo&title=Childhood Struggles Over Food Can Have a Lifelong Impact&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998.html%3Freferrer=reddit&title=Childhood Struggles Over Food Can Have a Lifelong Impact\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000998.html%3Freferrer=facebook\')+\'&t=\'+encodeURIComponent(\'Childhood Struggles Over Food Can Have a Lifelong Impact\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div style=\"clear:both;\"></div></div></div></div></div></td></tr></table>\n<p>For Emily M. DeSantis, the battle lines were drawn over meatloaf and stuffed green peppers. &quot;My mom would not let me leave the table until I had tried a bit of whatever gross thing she was making,&quot; DeSantis noted in a recent e-mail. &quot;So I fell asleep at bedtime in my chair more than a few times.&quot;</p><p>As an adult, DeSantis tries to even the score: When she dines out with her mother, she chooses a sushi restaurant. &quot;My mother despises it and I love it,&quot; DeSantis notes. &quot;I feel I deserve revenge for all that meatloaf.&quot;</p><p>Epic tales of food struggles between parents who want their kids to eat healthfully and children who want to exert their independence are familiar to Dianne Neumark-Sztainer, who studies adolescent eating at the University of Minnesota. &quot;I hear many, many stories like these,&quot; she says.</p><p>There\'s little research on how the tug-of-war over food in childhood shapes adult eating behavior. The few studies that have been done point to &quot;no residual impact at all,&quot; notes John M. de Castro, a psychologist at Sam Houston State University in Texas who studies twins separated at birth. &quot;The contribution that the family makes appears to be in the genes that are passed down and the current environment. Those are the driving forces in eating habits once people are adults.&quot;</p><p>Even so, the memories of being ordered to eat oatmeal for breakfast, threatened about finishing your green beans or pestered to clean your plate before leaving the table can be long-lasting.</p><p>&quot;This is not so much about adolescent rebellion over food,&quot; notes Neumark-Sztainer, &quot;as about having any kind of behavior forced on you.&quot;</p><p>When parents establish rigid rules -- closing the kitchen at a certain hour, for example -- they risk turning their kids into artful sneaks. &quot;Kids are going to be hungry after 6 p.m.,&quot; Neumark-Sztainer says. &quot;What happens then is that they\'re sneaking and hiding food and feeling shame. It\'s all these feelings that get associated with eating.&quot;</p><p>Just ask Kate Ellis, whose parents kept few treats in the house, set specific times for snacks and imposed limits on how much could be eaten. &quot;When we would go to another person\'s house, we\'d gorge if we could,&quot; Ellis says in an e-mail. &quot;As I got older, my sister and I would sneak food when my parents would go out. Oh, the joy of sneaking slices of American cheese or a handful of cereal.&quot;</p><p>How did this affect Ellis? &quot;In college, I gained 30 pounds,&quot; she writes. &quot;I ate and ate and ate until I was about to burst. When I left school, it took a year or so for me to realize what had happened and I slowly whittled down about 25 pounds or so over three years.&quot; Nor is it only parents who engage in a food power struggle with kids, as a Lean Plate Club member recently noted in another e-mail.</p><p>&quot;When I was in grade school on a daily basis, I was the last pupil permitted to leave the lunchroom table because I wouldn\'t drink my milk,&quot; says Kim Neal of Alexandria. &quot;The longer I sat, the warmer the milk got, so as if cold milk wasn\'t nasty enough to me, now I was forced to drink warm milk. I would sit there and eventually sip and sip and sip and when I took the last sip I would bring it all back up. How stupid this daily ritual was! . . . My mother would do the same thing to me at home, but with peas. And guess what? To this day, I hate milk and peas.&quot;</p><p>But Neal says the experience taught her a valuable lesson. &quot;I never, ever forced my children to eat or drink something they did not like, no matter how good I thought it was for them,&quot; she writes.</p><p>Taking that approach to eating is a tactic that research suggests can be best for kids and more effective for parents trying to be sure their offspring cover the nutritional bases. Studies show that one of the strongest predictors of getting kids to eat healthful foods, such as fruit and vegetables, is simply having those foods readily available at home.</p><p>It also seems that the fewer rules about eating, the better. &quot;It\'s good to have meals at certain times, but people need to have freedom of choice in what they eat,&quot; says Neumark-Sztainer.It\'s that kind of laid-back attitude that some Lean Plate Club members say still gives them an eating edge as adults.</p><p>&quot;When I was little, we always had candy in the house that I was allowed to eat freely, whenever I wanted without permission,&quot; says Colleen D. Teixeira. &quot;As a result, having candy was never a very big deal. Even now in my 20s, candy is not something I seek out or eat very often even when it is in front of me.&quot;</p><p>As an adult, Sara Pipher, 29, a Lean Plate Club member in Lincoln, Neb., fully appreciates the emphasis that her parents placed on eating a variety of healthful, great-tasting foods. They never forced her or her brother to eat anything, but offered them everything. As a result, Pipher says, &quot;I was eating sukiyaki, bulgogi, pickled daikon and enchiladas with cilantro practically before I could walk. To this day, I will try any food once.&quot;</p><p>One of her best food memories is simply sharing an apple every night after dinner with her father -- a ritual that he learned from his father. &quot;He would take a paring knife and we\'d eat apple slices while we talked about our day,&quot; she says. &quot;It\'s such a little thing, but he made fruit my dessert.&quot; While it\'s a little ritual, &quot;it\'s one that I plan to continue with my kids.&quot; ?</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('427','2','<p>From the late-afternoon urge for a chocolate bar to the hankering for a plate of barbecued ribs while cheering on your favorite team, food cravings can fuel a lot of overeating.</p><p>Popular wisdom -- okay, maybe it\'s rationalization -- suggests that these cravings may represent some physiological need. So should you indulge your food urges or work hard to resist them?</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><link rel=\"image_src\" ref=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/03/PH2006110301963.jpg\"/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/03/PH2006110301965.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/03/PH2006110301965.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/03/PH2006110301963.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"159\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (Dr. Rosalyn Weller) </span></div></div>\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><div class=\"sidebarcontent\"><h3>Cope With Those Cravings</h3>\n<p>Maybe it\'s the gooey brownie calling your name. Or the hot pepperoni pizza dripping with cheese. Whatever food has you salivating, here are some simple ways to help cope with cravings:</p><p><b>? Try distraction.</b> Waiting 15 to 20 minutes sometimes allows even the strongest cravings to pass. Physical activity -- walking a couple of flights of stairs, taking a stroll around the block -- not only can serve as a distraction, but also may help to diminish cravings.</p><p><b>? Pull a fast one.</b> Most people crave food with at least three calories per gram. So if you\'re longing for a milkshake, try instead a smoothie with nonfat or low-fat yogurt. If you\'re in the mood for chocolate ice cream, consider a cup of chocolate sorbet. If you want something crunchy and salty, see if pretzels will do the trick instead of higher-fat potato chips.</p><p><b>? Limit trigger foods.</b> If you have a special fondness for, say, M&amp;amp;Ms with peanuts, it\'s best not to have tempting jars of them around the house or at your desk. When the urge strikes, buy one small bag and enjoy. Ditto for other tantalizing foods, from cookies and cakes to french fries. Choose small sizes whenever possible and buy just one serving. Make it a one-scoop cone or, better yet, a kid-size. Another strategy: Plan ahead to indulge in these favorite foods in small quantities a couple of times a week. Doing so can help teach you it\'s possible to enjoy limited amounts of tempting foods and still stay in control.</p><p><b>? Deconstruct your craving.</b> Many desires for food mask other emotions. Are you tired, stressed, upset, sad, anxious, angry or just plain bored? If you\'re tired, consider a nap. If you\'re stressed, a walk or other physical activity may help. If you\'re angry, maybe a call or e-mail to a friend will help -- and keep you from consuming calories that you may not be hungry for. You get the idea.</p><p><b>-- Sally Squires</b></p>\n</div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962_Technorati.html\') ;\ntechnorati.article = new item(\'Give In, but Not Completely\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962.html\',\'From the late-afternoon urge for a chocolate bar to the hankering for a plate of barbecued ribs while cheering on your favorite team, food cravings can fuel a lot of overeating.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962.html%3Freferrer=digg&title=Give In, but Not Completely&bodytext=From the late-afternoon urge for a chocolate bar to the hankering for a plate of barbecued ribs while cheering on your favorite team, food cravings can fuel a lot of overeating.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Give In, but Not Completely&labels=&annotation=From the late-afternoon urge for a chocolate bar to the hankering for a plate of barbecued ribs while cheering on your favorite team, food cravings can fuel a lot of overeating.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962.html%3Freferrer=delicious&title=%22Give In, but Not Completely%22 By Sally Squires&notes=From the late-afternoon urge for a chocolate bar to the hankering for a plate of barbecued ribs while cheering on your favorite team, food cravings can fuel a lot of overeating.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962.html%3Freferrer=yahoo&title=Give In, but Not Completely&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962.html%3Freferrer=reddit&title=Give In, but Not Completely\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301962.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Give In, but Not Completely\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div style=\"clear:both;\"></div></div></div></div></div></td></tr></table>\n<p>That appears to depend on what you crave, according to a new study that finds overly restricting some foods, especially carbohydrates such as bread, pasta and cookies, can backfire and fuel cravings.</p><p>Rather than &quot;eating in moderation all along, you end up rebounding&quot; and consuming more calories, notes Jennifer S. Coelho, lead author of the University of Toronto study, published in this month\'s edition of the journal Appetite. &quot;It\'s better to try to find a balance.&quot;</p><p>Food cravings have long intrigued scientists. But the obesity epidemic has added a new urgency to understanding why hot fudge sundaes, chocolate chip cookies, french fries, chocolate eclairs, fried chicken, pizza and porterhouse steak are nutritional sirens for so many people.</p><p>Rare, indeed, is the person who craves broccoli. Some scientists, including Adam Drewnowski, director of the nutritional sciences program at the University of Washington in Seattle, define food cravings as the desire for high-calorie or energy-dense foods that are full of fat or sugar or both. &quot;If people say, \'I crave radishes,\' &quot; Drewnowski says, &quot;I would say, \'No, you don\'t.\' They\'re not energy-dense, nor sweet or filled with fat. But potato chips, yes.&quot;</p><p>Nor do people crave foods that they have not already tasted. &quot;Think of food cravings as a sensory memory,&quot; says psychologist Marcia Pelchat of the Monell Chemical Senses Center, a research organization in Philadelphia. &quot;You remember how good it felt the last time you had that food. You have to have experienced eating it before.&quot;</p><p>Whether it\'s possible to learn to crave healthful, lower-calorie foods is not known. &quot;In theory, you ought to be able to learn to crave carrot sticks,&quot; Pelchat says. &quot;But 95 to 97 percent of the foods that people report craving are energy-dense.&quot;</p><p>In the brain, food cravings activate the same areas that are affected by cocaine, alcohol, cigarettes and even the pleasure that some people get from buying lots of shoes, says Pelchat, who in 2004 published the first brain images associated with food cravings.</p><p>Both men and women experience food cravings, but studies suggest that these urges are more common in women, who report experiencing them most often premenstrually and during pregnancy. Women are more likely to crave sweets, with chocolate topping the list. Men are more likely to hear the call of savory foods such as pepperoni pizza, barbecued ribs, meatloaf and nachos.</p><p>A new study suggests that men may be more susceptible to the appetite-enhancing effects of food advertising. When study participants viewed photos of tantalizing food and were asked to rate their appeal, men were more likely than women to assign high scores, regardless of whether they had just eaten or had fasted for at least 12 hours.</p><p>&quot;We think that this reflects that women are more sensitive to their internal signals, while men seem to be more prone to ignore them,&quot; says James E. Cox, a professor of psychology at the University of Alabama at Birmingham and a co-author of study.</p><p>That\'s what Drewnowski has found, too. In studies, &quot;if women tell you they are not hungry, they eat less at lunch,&quot; he says. &quot;If men tell you they are not hungry, it doesn\'t mean anything. They still eat.&quot;</p><p>Body weight may also affect food cravings. Studies show that the higher a person\'s body mass index, the greater the likelihood for food cravings. What comes first -- the added pounds or the food cravings -- isn\'t yet known.</p><p>But with two-thirds of U.S. adults overweight or obese, experts say that\'s one more reason to start reducing the many environmental cues to eat, whether it\'s putting away the dish of candy at the office or keeping certain foods hidden in cupboards at home. &quot;They really trigger and reinforce cravings,&quot; says Pelchat, who adds that she sometimes turns off the Food Network in an effort to avoid high-calorie temptations.</p><p>What else helps thwart food cravings? Variety. One study found that when participants consumed only a sweet, vanilla-flavored beverage that met all their nutritional needs, they had three to four times as many cravings for salty and other non-sweet food.</p><p>The good news: Food cravings appear to decline with age. The older people get, Pelchat says, the more likely they are to report they can soothe a food craving with a substitute, preferably a healthier choice. ?</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('428','2','<p>The recent news that a substance in red wine might help protect mice against obesity -- and help extend their lives -- has a lot of corks popping. But before you start imbibing more, you may want to take a closer look at the facts.</p><p>First, scientists are quick to note that the possible benefits of resveratrol, a substance found in red wine (and in peanuts), have not yet been proven. Even if resveratrol lives up to its promise in humans, the mice study suggests that it would take high doses to protect against obesity. So, to reap its purported benefits, you would probably need to drink cases of red wine, which would have obvious drawbacks. (More on that below.)</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Tuesday, Nov. 14, 1 p.m. ET</h2><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/discussion/2006/11/07/DI2006110700882.html\" target=\"\">Lean Plate Club</a><br/>Post health and nutrition writer Sally Squires talks about how to eat healthier.<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570_Technorati.html\') ;\ntechnorati.article = new item(\'Drink to Long Life? Maybe Not.\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570.html\',\'The recent news that a substance in red wine might help protect mice against obesity -- and help extend their lives -- has a lot of corks popping. But before you start imbibing more, you may want to take a closer look at the facts.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570.html%3Freferrer=digg&title=Drink to Long Life? Maybe Not.&bodytext=The recent news that a substance in red wine might help protect mice against obesity -- and help extend their lives -- has a lot of corks popping. But before you start imbibing more, you may want to take a closer look at the facts.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Drink to Long Life? Maybe Not.&labels=&annotation=The recent news that a substance in red wine might help protect mice against obesity -- and help extend their lives -- has a lot of corks popping. But before you start imbibing more, you may want to take a closer look at the facts.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570.html%3Freferrer=delicious&title=%22Drink to Long Life? Maybe Not.%22 By Sally Squires&notes=The recent news that a substance in red wine might help protect mice against obesity -- and help extend their lives -- has a lot of corks popping. But before you start imbibing more, you may want to take a closer look at the facts.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570.html%3Freferrer=yahoo&title=Drink to Long Life? Maybe Not.&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570.html%3Freferrer=reddit&title=Drink to Long Life? Maybe Not.\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001570.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Drink to Long Life? Maybe Not.\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div style=\"clear:both;\"></div></div></div></div></div></td></tr></table>\n<p>Some stores are already reporting brisk sales of dietary supplements with resveratrol. Even a few scientists are jumping on the bandwagon. \"I actually told my mother she should take it,\" Stephen L. Helfand, who studies the molecular genetics of aging at Brown University, told The Washington Post\'s Rob Stein. \"I even went out and got her some.\"</p><p>But there\'s no guarantee that resveratrol supplements have what they say on the label, because dietary supplements don\'t undergo the same scrutiny by the Food and Drug Administration as prescription drugs. Plus, you\'d need to ante up about $40 for a one-month supply.</p><p>Whether that\'s a smart idea isn\'t known. Safe and effective doses in humans have not been established, and there could be downsides to taking resveratrol. Preliminary studies point to some cancer protection, but there\'s also evidence that it may increase the risk of breast cancer -- a reminder that tinkering with nutritional substances can be complex.</p><p>So with the holidays and all those tempting libations ahead, where does that leave us?</p><p>First, the benefits of consuming alcohol aren\'t limited to red wine. Studies point to a lower overall risk of death, protection against heart disease and possibly increased bone density from drinking all types of alcoholic beverages.</p><p>Sounds good, doesn\'t it? But alcohol\'s benefits depend on your age and gender. Men and older women -- those past menopause -- reap the most health rewards.</p><p>How much you drink also matters. Any health benefits of alcohol come solely from low or moderate drinking -- that is, no more than one drink per day for women, two for men. One of the latest reports, from a study of 13,000 adults in the National Health and Nutrition Examination Survey, found that moderate drinking boosted bone density in men and increased it slightly in post-menopausal women. Binge drinking produced no such benefits.</p><p>Compared with nondrinkers, people who drink one to two alcoholic beverages daily appear to have a lower incidence of heart disease. That\'s because moderate drinking increases levels of the protective cholesterol known as high-density lipoprotein (HDL). Last month, a study published by researchers in Barcelona concluded that moderate alcohol consumption, regardless of whether you sip wine, beer or distilled spirits, cuts the risk of nonfatal heart attacks.</p><p>But there are few, if any, health reasons for younger women to drink and plenty of reasons for them to abstain -- aside from the risks of addiction and abuse that also affect men. Compared with nondrinkers, women who consume one drink a day have a slightly higher risk of breast cancer.</p><p>There\'s no safe level of alcohol consumption during pregnancy, when it\'s known to cause birth defects. For that reason, alcohol is not advised for women who want to conceive. Nor is it advised for women who are breast-feeding.</p><p>Drinking regularly can also pile on pounds, since at seven calories per gram, alcohol rivals fat for calories. Those extra inches around the middle also help increase the risks of Type 2 diabetes and heart disease.</p><p>That\'s why after an extensive review, the 2005 U.S. Dietary Guidelines Advisory Committee recommended that alcohol be consumed only in moderation.</p><p>According to the committee, a drink consists of five ounces of wine, 12 ounces of beer or 1.5 ounces of distilled spirits. Calories range from 82 for an ounce of 100-proof vodka to 150 for 12 ounces of beer. Mixers, of course, add more calories.</p><p>Forget about being a teetotaler during the week and drinking more booze on the weekends. Not only can binge drinking be fatal, but an Australian study found that more than nine drinks in one day doubled the risk of heart attacks in men -- not exactly a health benefit.</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('429','2','<p>In this era of super-sized portions, the idea of eating large -- without being large -- might seem like a fairy tale.</p><p>Unless you know the secret of energy density.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><!--link rel=\"image_src\" href=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112001249.jpg\"/--><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112001251.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112001251.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112001249.jpg\" border=\"0\"  alt=\"Holiday Challengers - Front row left to right: Julie Beaver in exercise clothes, Linda F. Johannes with apples and oranges, Melanie Miller in sneakers.  Back row left to right:  Cynthia A. Herringa with carrots and lettuce, Paulette Young with scale.\"  height=\"181\" width=\"228\" align=\"top\"></a><div id=\"caption\">Holiday Challengers - Front row left to right: Julie Beaver in exercise clothes, Linda F. Johannes with apples and oranges, Melanie Miller in sneakers.  Back row left to right:  Cynthia A. Herringa with carrots and lettuce, Paulette Young with scale.<span id=\"credit\"> (Julia Ewan - The Washington Post) </span></div></div>\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>\nGraphic</h2><div class=\"sidebarcontent\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000587.html\" target=\"\">Energy What? A Guide to Understanding a Dense Subject</a><br/>How some foods compare by weight or serving size. Plus, how to read labels to calculate energy density.<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745_Technorati.html\') ;\ntechnorati.article = new item(\'Make Weigh for the Holidays\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745.html\',\'In this era of super-sized portions, the idea of eating large -- without being large -- might seem like a fairy tale.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745.html%3Freferrer=digg&title=Make Weigh for the Holidays&bodytext=In this era of super-sized portions, the idea of eating large -- without being large -- might seem like a fairy tale.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Make Weigh for the Holidays&labels=&annotation=In this era of super-sized portions, the idea of eating large -- without being large -- might seem like a fairy tale.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745.html%3Freferrer=delicious&title=%22Make Weigh for the Holidays: A Healthful Goal for the Season of Temptation: Don\'t Gain a Pound%22 By Sally Squires&notes=In this era of super-sized portions, the idea of eating large -- without being large -- might seem like a fairy tale.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745.html%3Freferrer=yahoo&title=Make Weigh for the Holidays&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745.html%3Freferrer=reddit&title=Make Weigh for the Holidays\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Make Weigh for the Holidays\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>That\'s the term nutrition scientists use to describe how foods that are puffed up with air or filled with fiber and water can help you feel full on fewer calories. Understanding the concept of energy density is proving important not only for weight loss, but also for long-term weight maintenance.</p><p>Just last month, researchers reported in the journal Obesity that nearly half of participants in a weight-loss program that focused on energy density either maintained their weight for two years or continued to lose pounds.</p><p>And they did it by eating &quot;the same amount of food as those who regained pounds,&quot; says Jamy Ard, assistant professor of nutrition, sciences and internal medicine at the University of Alabama at Birmingham and lead author of the study.</p><p>Got your attention? &quot;The difference,&quot; Ard notes, &quot;is in the calorie content&quot; -- which is much lower in foods with a low energy density.</p><p>Those who maintained their weight ate more of those low-energy-density foods, such as fruit, vegetables and whole grains, while people who regained pounds consumed more high-energy-density foods, such as meat, fat and high-calorie beverages.</p><p>&quot;The thing about adding fruit and vegetables to a meal is that it gives you volume,&quot; notes Barbara Rolls, who studies energy density at Pennsylvania State University.</p><p>Fruit and non-starchy vegetables &quot;have so few calories that it is hard to over-consume them,&quot; notes Rolls, author of &quot;The Volumetrics Eating Plan&quot; (HarperCollins). &quot;You can get a satisfying portion without eating too many calories and you get the sensory satisfaction&quot; of eating a lot.</p><p>In short, just the kind of sage advice that could help you at Thanksgiving and in the upcoming holiday season.</p><p>Welcome to the sixth annual Lean Plate Club Holiday Challenge. For those new to the Holiday Challenge, this isn\'t a diet. (Studies suggest that dieting during the holidays is doomed to fail even more than at other times of the year.) The goal is simply to maintain your weight over the next six weeks. Do that and you\'ll be a step ahead of the curve when you ring in 2007.</p><p>Here\'s why: A few years ago a National Institutes of Health study examined holiday weight gain. It found that people at a healthy weight add just about a pound during the holidays and generally take it off in the spring. No big deal.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111701745_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('430','2','<p>Those trying to keep the bathroom scale steady this holiday season may find an effective ally at the breakfast table: high-fiber cereal.</p><p>University of Rhode Island researchers reported recently that women who ate fiber-rich, whole-grain cereals did better in controlling their calories during a three-month study than did participants who ate less fiber-full fare. Plus, those who ate high-fiber cereal also wound up consuming more of other essential nutrients, especially vitamin B6 and magnesium, the team reported in the Journal of the American Dietetic Association.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><!--link rel=\"image_src\" href=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/27/PH2006112700843.jpg\"/--><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/27/PH2006112700843.jpg\" border=\"0\"  alt=\"Christine Knott, May Ann Mongillo and Mosetta Whitaker take a walk in the park next to their office in hopes of keeping the weight off this holiday season.\"  height=\"190\" width=\"226\" align=\"bottom\"><div id=\"caption\">Christine Knott, May Ann Mongillo and Mosetta Whitaker take a walk in the park next to their office in hopes of keeping the weight off this holiday season.<span id=\"credit\"> (Joel Richardson -  The Washington Post) </span></div></div>\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>\nGraphic</h2><div class=\"sidebarcontent\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/graphic/2006/11/27/GR2006112700974.html\" target=\"\">Getting Enough Fiber?</a><br/>Meeting the daily recommended goal for fiber - 25 grams for women, 38 grams for men - can be simple if you know what foods to choose. Some sources of fiber might surprise you.<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987_Technorati.html\') ;\ntechnorati.article = new item(\'Building a Taste for Bulk\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987.html\',\'Those trying to keep the bathroom scale steady this holiday season may find an effective ally at the breakfast table: high-fiber cereal.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987.html%3Freferrer=digg&title=Building a Taste for Bulk&bodytext=Those trying to keep the bathroom scale steady this holiday season may find an effective ally at the breakfast table: high-fiber cereal.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Building a Taste for Bulk&labels=&annotation=Those trying to keep the bathroom scale steady this holiday season may find an effective ally at the breakfast table: high-fiber cereal.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987.html%3Freferrer=delicious&title=%22Building a Taste for Bulk%22 By Sally Squires&notes=Those trying to keep the bathroom scale steady this holiday season may find an effective ally at the breakfast table: high-fiber cereal.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987.html%3Freferrer=yahoo&title=Building a Taste for Bulk&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987.html%3Freferrer=reddit&title=Building a Taste for Bulk\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/24/AR2006112400987.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Building a Taste for Bulk\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>This isn\'t the first study to find weight benefits in eating high-fiber foods. In 2004, Harvard School of Medicine researchers reported high-fiber diets helped women maintain their weight during a 12-year study of 75,000 nurses.</p><p>\"Eating more fiber is one of the best things that you can do for your health,\" notes JoAnn E. Manson, chief of preventive medicine at Brigham and Women\'s Hospital in Boston and a co-author of the Harvard study. Foods rich in fiber and whole grains, Manson says, \"increase satiety -- you feel fuller -- and that may lead to consuming fewer calories, which can help with weight control.\"</p><p>Women in the study who chose to increase their fiber consumption by eight grams per day -- roughly equal to a bowl of whole-grain cereal and a slice of whole-grain bread -- wound up eating 150 fewer daily calories than participants who opted to cut their fiber intake by three grams a day. During the 12-year study, women with the highest daily fiber consumption shed about eight pounds. Compare that with the nearly 20 pounds gained by women with the lowest fiber intake.</p><p>And it is not only women who benefit from adding fiber. Another team of Harvard researchers found that men who ate just 12 grams more fiber per day than other participants in a study whittled their waistlines by up to half an inch over a decade.</p><p>Plus, there\'s growing evidence that boosting fiber is good for your heart and your blood vessels and can reduce your risk of Type 2 diabetes.</p><p>Welcome to Week 2 of the Lean Plate Club Holiday Challenge. This week\'s food goal is to add fiber-rich foods and to keep eating the two cups of fruit and 2.5 cups of vegetables recommended last week. (The U.S. Dietary Guidelines urge men to eat 38 grams of fiber per day; women, 25 grams. See the sidebar for how to meet that advice.) Also, walk just five minutes twice today. Gradually add more minutes so that you log 10 minutes twice a day by next week.</p><p>If you\'ve just learned about the Holiday Challenge, it\'s never too late to join. This isn\'t a diet. The goal is simply to hold your weight steady from now until New Year\'s Day. Do that and you\'ll be a step ahead of the curve when you ring in 2007. Research suggests that people who are overweight or obese add an average of five pounds over the holidays -- and don\'t shed that weight in the spring. (By comparison, healthy-weight people gain about a pound and generally lose it after the holidays.)</p><p>Lean Plate Club member Cynthia A. Herringa, a nurse at the National Institutes of Health, doesn\'t save high-fiber cereal just for breakfast. She also snacks on it while sipping green tea.</p><p>\"It really helps to fill me up,\" says Herringa, who rises daily at 4:30 a.m. and begins work at 6:30 a.m. By 10:30 a.m., she\'s hungry and looking for food. The high-fiber cereal -- which she brings to work measured out in small bags -- satisfies her. \"I can go with that without being tempted by any of the desktop holiday snacks that are always creeping up in the office,\" she says.</p><p>Find high-fiber cereal hard to swallow? There are plenty of other smart options, from eating a combination of regular cereal with a little high-fiber sprinkled on top to reaching for whole-grain bread, pasta and crackers. Look for products that have at least three grams of fiber per serving.</p><p>Beans are another high-fiber winner. They pack up to 17 grams per cup. Good options include split pea soup, bean dip or even a bean burrito.</p><p>Fruit and vegetables, from apples to zucchini, are other high-fiber foods. (See the graphic below.) Just topping cereal with half a cup of berries adds about four grams of fiber.</p><p>But for Herringa, \"vegetables are the easiest way to boost fiber\" without adding too many calories. So when she arrives home tired and hungry, she reaches for one of her favorite high-fiber, low-calorie combinations: celery (one gram of fiber per medium stalk) and hummus (one gram of fiber per tablespoon.)</p><p>And during the day, she squeezes in extra physical activity by taking the stairs. Instead of sending e-mails, Herringa sometimes prints messages and delivers them herself. By the end of the day, Herringa figures she logs between 20 and 50 flights.</p><p>\"It\'s amazing how fast it all adds up,\" she says. ?</p><p></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('431','2','<p>Hunger pangs are hard to resist.</p><p>So the recent findings that a little extra lean protein at breakfast will last you until lunch could provide the boost to help you maintain your weight during the upcoming holidays -- and beyond.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><!--link rel=\"image_src\" href=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/12/04/GR2006120400693.gif\"/--><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/12/04/GR2006120400693.gif\" border=\"0\"  alt=\"Potent Protein: Protein helps boost metabolism. How much do you need daily?\"  height=\"510\" width=\"228\" align=\"bottom\"></div>\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545_Technorati.html\') ;\ntechnorati.article = new item(\'Seeking a Stable Weight? Maybe You Should Bring Home the Bacon.\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545.html\',\'Hunger pangs are hard to resist. So the recent findings that a little extra lean protein at breakfast will last you until lunch could provide the boost to help you maintain your weight during the upcoming holidays -- and beyond. Of all the macronutrients that we eat, \"protein blunts your hunger the most and is the most satiating,\" notes Wayne Campbell, who leads a team investigating protein at Purdue University\\\'s Campbell Laboratory for Integrative Research in Nutrition, Fitness and Aging. ...\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545.html%3Freferrer=digg&title=Seeking a Stable Weight? Maybe You Should Bring Home the Bacon.&bodytext=Hunger pangs are hard to resist. So the recent findings that a little extra lean protein at breakfast will last you until lunch could provide the boost to help you maintain your weight during the upcoming holidays -- and beyond. Of all the macronutrients that we eat, \'protein blunts your hunger the most and is the most satiating,\' notes Wayne Campbell, who leads a team investigating protein at Purdue University\'s Campbell Laboratory for Integrative Research in Nutrition, Fitness and Aging. ...\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Seeking a Stable Weight? Maybe You Should Bring Home the Bacon.&labels=&annotation=Hunger pangs are hard to resist. So the recent findings that a little extra lean protein at breakfast will last you until lunch could provide the boost to help you maintain your weight during the upcoming holidays -- and beyond. Of all the macronutrients that we eat, \'protein blunts your hunger the most and is the most satiating,\' notes Wayne Campbell, who leads a team investigating protein at Purdue University\'s Campbell Laboratory for Integrative Research in Nutrition, Fitness and Aging. ...&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545.html%3Freferrer=delicious&title=%22Seeking a Stable Weight? Maybe You Should Bring Home the Bacon.%22 By Sally Squires&notes=Hunger pangs are hard to resist. So the recent findings that a little extra lean protein at breakfast will last you until lunch could provide the boost to help you maintain your weight during the upcoming holidays -- and beyond. Of all the macronutrients that we eat, \'protein blunts your hunger the most and is the most satiating,\' notes Wayne Campbell, who leads a team investigating protein at Purdue University\'s Campbell Laboratory for Integrative Research in Nutrition, Fitness and Aging. ...\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545.html%3Freferrer=yahoo&title=Seeking a Stable Weight? Maybe You Should Bring Home the Bacon.&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545.html%3Freferrer=reddit&title=Seeking a Stable Weight? Maybe You Should Bring Home the Bacon.\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Seeking a Stable Weight? Maybe You Should Bring Home the Bacon.\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>Of all the macronutrients that we eat, \"protein blunts your hunger the most and is the most satiating,\" notes Wayne Campbell, who leads a team investigating protein at Purdue University\'s Campbell Laboratory for Integrative Research in Nutrition, Fitness and Aging.</p><p>In October, Campbell and his colleagues reported at the annual meeting of the North American Association for the Study of Obesity that women who added a little lean protein to their breakfast -- in this case, a slice of Canadian bacon added to an egg sandwich made with an English muffin -- experienced less hunger over the next four hours than those who ate the sandwich sans bacon.</p><p>Blood levels of the hunger hormone ghrelin also rose significantly less in women who ate the bacon breakfast.</p><p>Welcome to Week Three of the Lean Plate Club Holiday Challenge. If you\'re new to the challenge, this is not a diet. The goal is simply to maintain your weight from now until New Year\'s Day. Do that and you\'ll be a step ahead when 2007 arrives. That\'s because research suggests that overweight and obese adults -- now accounting for two-thirds of the adult population in the United States -- gain about five pounds during the holidays. More important, they don\'t shed that weight in the spring.</p><p>This week\'s goal is simple: Just add a little lean protein. (More on that later.) And stick with the past goals: Eat two cups of fruit and 2 1/2  cups of vegetables per day, and increase your intake of fiber-filled food, such as whole-grain cereal. Activity also helps with weight maintenance. So today, try to take two 11-minute walks or four walks of five to six minutes each. Over the next week, add a few more minutes each day. Find forms to track your activity, food and weight at <a href=\"http://www.leanplateclub.com\" target=\"\">http:/<wbr/>/<wbr/>www.leanplateclub.com</a>.</p><p>The Purdue study is just one of a growing number of studies that point to some weight benefits from eating more protein.</p><p>In 2005, University of Washington researchers tested the effects of placing 19 slightly overweight people on a low-fat, high-protein dietary regimen to maintain their weight. Participants ate about 30 percent of their daily calories in protein. That\'s about twice the average intake of protein and roughly equal to the protein content of the breakfast sandwich in the Purdue study. About half the daily calories came from healthy carbohydrates, including plenty of fruit, vegetables and whole grains, and the rest from fat.</p><p>The higher-protein fare made participants feel full -- so full that they complained about it, according to David Scott Weigle, professor of medicine at the University of Washington School of Medicine and the study\'s lead author.</p><p>Over the four-month study, participants continued to eat the high-protein food dictated by the researchers. To avoid nutritional boredom, participants also could eat one meal of their choosing and drink up to three alcoholic beverages weekly.</p><p>The study found that on the low-fat, high-protein regimen, participants spontaneously cut their daily intake by 441 calories -- roughly a quarter of their total calories. Although the goal was weight maintenance, participants lost an average of 11 pounds, including about eight pounds of fat, all while feeling satisfied.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101545_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('432','2','<p>If you\'re looking for some ways to hold the line on extra pounds this holiday season, consider adding mineral water, skim milk or other calcium-rich food and drink to your diet.</p><p>Calcium is good for your bones and your blood pressure, and there is growing evidence that it could help a little with weight control, especially for women.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929_Technorati.html\') ;\ntechnorati.article = new item(\'Calcium Adds to Health, Not Weight\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929.html\',\'If you\\\'re looking for some ways to hold the line on extra pounds this holiday season, consider adding mineral water, skim milk or other calcium-rich food and drink to your diet.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929.html%3Freferrer=digg&title=Calcium Adds to Health, Not Weight&bodytext=If you\'re looking for some ways to hold the line on extra pounds this holiday season, consider adding mineral water, skim milk or other calcium-rich food and drink to your diet.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Calcium Adds to Health, Not Weight&labels=&annotation=If you\'re looking for some ways to hold the line on extra pounds this holiday season, consider adding mineral water, skim milk or other calcium-rich food and drink to your diet.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929.html%3Freferrer=delicious&title=%22Calcium Adds to Health, Not Weight%22 By Sally Squires&notes=If you\'re looking for some ways to hold the line on extra pounds this holiday season, consider adding mineral water, skim milk or other calcium-rich food and drink to your diet.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929.html%3Freferrer=yahoo&title=Calcium Adds to Health, Not Weight&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929.html%3Freferrer=reddit&title=Calcium Adds to Health, Not Weight\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Calcium Adds to Health, Not Weight\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>Some of the latest evidence comes from a retrospective study of nearly 11,000 middle-aged men and women conducted at the Fred Hutchinson Cancer Research Center in Seattle. Women who got 500 milligrams or more of calcium daily--equal to drinking about two cups of skim milk --gained about 10 pounds over a decade. Compare that to the more than 15 pounds gained by women who consumed less calcium daily.</p><p>While calories consumed, exercise and metabolism account for 97 percent of the fluctuations in body weight, calcium &quot;explains about a three percent variability of body weight in U.S. adults,&quot; says Robert P. Heaney, who studies the effects of calcium at Creighton University in Nebraska. &quot;Three percent isn\'t bad.&quot;</p><p>With that knowledge, welcome to the final week of the 2006 Lean Plate Club Holiday Challenge. This week\'s food goal is to boost calcium intake and to keep active by walking 10 minutes three times daily. The Holiday Challenge isn\'t a diet. It\'s simply designed help you maintain your weight during the holidays. Holding your weight steady puts you a step ahead of the curve when 2007 arrives since research suggests that overweight and obese adults add an average of five pounds during the holidays. And they don\'t take it off in the spring. (See the successes--and the struggles--of three Lean Plate Club members taking the challenge in their video blogs at <a href=\"http://www.leanplateclub.com\" target=\"\">http:/<wbr/>/<wbr/>www.leanplateclub.com)</a></p><p>Whether calcium will help men with their waistlines is less certain. Neither the Hutchinson Center study nor another recent report by a team of scientists at the Albert Einstein College of Medicine and the Harvard School of Public Health found any weight benefits of boosting calcium in men.</p><p>But both men and women can reap other health benefits, namely better blood pressure and stronger bones. Besides, most U.S. adults fall short of the recommended calcium consumption, according to the latest federal health surveys. The Institute of Medicine\'s Food and Nutrition Board advises consuming 1,000 milligrams of calcium daily for men and women 50 and younger; 1,200 milligrams for those 51 and older. But the federal government\'s 1999 to 2002 National Health and Nutrition Examination Survey found that 73 percent of adults 20 and older get less than the adequate intake.</p><p>Dairy products are a prime source of calcium. For that reason, the 2005 U.S. Dietary Guidelines recommends drinking three cups daily of skim or low-fat milk or eating equivalent amounts of non-fat or low-fat cheese (about three ounces) or yogurt (about three cups).</p><p>But there are plenty of other ways to boost calcium, particularly for those who may not be able to eat or drink dairy products because of lactose intolerance. Other options include drinking calcium-fortified soy milk and juice, which rival the calcium content of milk. There also are plenty of calcium-fortified cereals, snack bars and bread.</p><p>Or you can sip bottled mineral water. Creighton\'s Heaney reported earlier this year that mineral water contains up to 108 milligrams of calcium per cup. He found that the calcium in mineral water is just as well absorbed by the body as that from other food and drink. An added benefit: no calories. Heaney studied Contrex, Sanfaustino, Ferrarelle and San Gemini mineral water. Most are imported, but check the nutrition facts labels of bottled waters to see if your favorite also contains calcium.</p><p>Other foods rich in calcium include tofu, canned salmon (which has small, soft bones) and sesame seeds. Just an ounce of sesame seeds contains nearly the amount of calcium in a cup of skim milk--although it also has about twice the calories.</p><p>Finally, to enjoy the food that you eat this holiday more while still eating fewer calories, slow down. Popular opinion has long held that savoring food instead of gobbling it could help cut the calories consumed. But there\'s been little scientific evidence to back up that claim.</p><p>In November, scientists at the University of Rhode Island reported that women who paused briefly between bites and chewed well ate about 80 fewer calories per meal than those who ate fast. They also felt greater satiety after eating--a feeling that lasted an hour after the meal.</p><p>No Web chat or e-mail newsletter this week. They will return on Jan. 2. In the meantime, view and comment on the updated video blogs from Lean Plate Club members at www.leanplateclub.com. E-mail me anytime at leanplateclub@washpost.com</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('433','2','<p>When it comes to  New Year\'s resolutions, losing weight tops the list.</p><p>Shedding pounds \"is the number one New Year\'s resolution and has been for at least the last 10 to 15 years,\" notes University of Scranton psychologist John Norcross, who specializes in the study of habit change.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebar\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" alt=\"Holiday Challenge\" /><br /> <div class=\"sidebarcontent\"> <div><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/20/PH2006112000670.jpg\" border=\"0\" alt=\"Video Diary\" class=\"imgfloatleft\"></div> <div class=\"clearboth\"></div> <div class=\"bulletwrap\">Readers <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Diane Standiford</strong></a> (in photo) and <a href=\"http://blog.washingtonpost.com/holidaychallenge\"><strong>Melanie Miller</strong></a> take the holiday challenge on video. Follow their progress through Jan. 1. </div> <br /> <div class=\"bulletwrap\"><strong>Holiday Challenge Tips on Your Phone:</strong> This daily tip from Sally will keep you going throughout the challenge. The cost? $4.99. To get started, text LEAN to 99134. <a href=\"http://www.washingtonpost.com/wp-srv/contents/leanplate.htm\">Click here to learn more.</a> </div> <br /> <div class=\"bulletwrap\"><strong>Take the Holiday Challenge:</strong> Find food and exercise goals, Sally\'s latest columns, worksheets, live discussion and more on the <a href=\"http://www.leanplateclub.com\">Lean Plate Club Holiday Challenge page.</a> </div> <div class=\"clearboth\"></div> </div> </div> \n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604_Technorati.html\') ;\ntechnorati.article = new item(\'Resolved to Be a Loser? You\\\'ll Need More Than Luck.\',\'http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604.html\',\'When it comes to  New Year\\\'s resolutions, losing weight tops the list.\',\'Sally Squires\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604.html%3Freferrer=digg&title=Resolved to Be a Loser? You\'ll Need More Than Luck.&bodytext=When it comes to  New Year\'s resolutions, losing weight tops the list.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Resolved to Be a Loser? You\'ll Need More Than Luck.&labels=&annotation=When it comes to  New Year\'s resolutions, losing weight tops the list.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604.html%3Freferrer=delicious&title=%22Resolved to Be a Loser? You\'ll Need More Than Luck.%22 By Sally Squires&notes=When it comes to  New Year\'s resolutions, losing weight tops the list.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604.html%3Freferrer=yahoo&title=Resolved to Be a Loser? You\'ll Need More Than Luck.&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604.html%3Freferrer=reddit&title=Resolved to Be a Loser? You\'ll Need More Than Luck.\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2007/01/01/AR2007010100604.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Resolved to Be a Loser? You\\\'ll Need More Than Luck.\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>But if this year is like others, nearly half of those vowing to lose weight will have given up their efforts by Feb. 1.</p><p>So what separates those who succeed in keeping their resolutions to lose weight from those who don\'t?</p><p>Findings from the National Weight Control Registry -- a group of more than 3,000 people who have shed at least 30 pounds and kept the weight off for at least a year -- reveal a number of common healthy habits. Registry members mostly eat a low-fat diet. They rarely skip breakfast, a meal that helps set the nutritional tone for the day. They monitor their weight, so that if pounds start creeping back on they can take action to lose the weight right away.</p><p>Registry members also stay active. They get at least an hour a day of moderate physical activity, such as brisk walking.</p><p>Research is one thing. Personal experience is another. So to get a better idea of how successful losers put their healthy habits into practice, I asked Lean Plate Club members and participants in the registry to share their experiences. (For inspiration, you can find more brief profiles of successful losers as well as their &quot;before&quot; and &quot;after&quot; pictures at <a href=\"http://www.leanplateclub.com\" target=\"\">http:/<wbr/>/<wbr/>www.leanplateclub.com</a>. If you\'re a successful loser and would like to share your tips, please contact me at <a href=\"mailto:leanplateclub@washpost.com\" target=\"\">leanplateclub@washpost.com</a>.)</p><p>Here\'s what successful losers said made the difference for them:</p><p><i>Reality strikes.</i> For Markie Crossman, 43, it was a photograph that showed how heavy she had become. &quot;It was horrible,&quot; says Crossman, who has since lost 74 pounds. &quot;It really changed things for me. I realized that this is how I looked. This is how people see me. I was in denial about my weight. I couldn\'t believe it [the photo] was me.&quot;</p><p>Family health problems provided additional motivation. Her grandmother died suddenly of a heart attack. Her younger brother had a serious kidney ailment diagnosed. \"I decided to fight for my health,\" says Crossman, who lives in Sierra Vista, Ariz., and is the mother of four adult children.</p><p><i>Dieting doesn\'t work.</i> Each year, Cynthia Gordon says she &quot;lost and regained the same 40 pounds doing all kinds of crazy diets.&quot; But shortly after her only child, Kara, died suddenly of a blood clot in 2001, Gordon, 55, reassessed her life. &quot;I didn\'t want to fall apart,&quot; she says. &quot;I knew my daughter wouldn\'t want that. I decided to do what I could to live as victoriously as I could in her honor.&quot;</p><p>So during the week, Gordon started adding pineapple and strawberries to the food she ate. She switched to whole-grain bread and other healthy fare, including broiled lean meat, chicken without the skin, brown rice and plenty of vegetables.</p><p>On weekends, she allows herself to splurge a little on macaroni and cheese or even cake. Any leftovers are frozen on Sunday night so Gordon won\'t be tempted to eat them during the week. The result: She has lost 60 pounds and maintained her weight for more than two years.</p><p><i>Small steps add up to big rewards.</i> David McKibbin, 59, of Mitchell, Neb., first gave up soft drinks &quot;cold turkey,&quot; as the former history professor put it.</p><p>Next, he cut out all candy and sweets. Since he was in the habit of buying a snack when he put gas in his car, he switched to a debit card that allows him to pay at the pump.</p><p>Then he took up bicycling while spending the summer in Denver. In about six months, he lost 32 pounds without going on a formal diet.</p><p>With other habit changes, he has since lost an additional 30 pounds and has maintained his weight. \"I now weigh what I weighed in high school,\" he says.</p><p><i>Find the healthy foods you enjoy.</i> Gordon switched from sugary iced tea to tea sweetened with Splenda and saved 400 calories a day. She also soothes her sweet tooth with diet Jell-O and Cool Whip Lite. Crossman snacks almost daily on popcorn and now has a fondness for Bosc pears.</p><p><i>Make it easy and enjoyable.</i>&quot;I\'m not into struggling,&quot; notes Gordon, who has shed 60 pounds and gone from a plus-size 24 to a regular 16. So when she found excuses not to walk outdoors, she put a treadmill in her bedroom and set a time to walk on it daily. &quot;Having this right here makes a big difference for me,&quot; says Gordon, who listens to gospel music as she walks. ?</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('434','2','<p>In the confounding debate over how to best relieve chronic back pain, a recent study published in a top-tier medical journal gives a nod to a gentle form of yoga. But it also acknowledges the benefits of general exercise in alleviating back discomfort and tightness.</p><p>So, you ask (shaking those ibuprofen like dice), what strategy is best? First, the recent research:</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/03/13/PH2006031301523.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/03/13/PH2006031301523.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/03/13/PH2006031301519.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"201\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (34760.000000 - Getty Images/medioimages) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301517_Technorati.html\') ;\ntechnorati.article = new item(\'Pain Relief, by a Stretch?\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301517.html\',\'In the confounding debate over how to best relieve chronic back pain, a recent study published in a top-tier medical journal gives a nod to a gentle form of yoga. But it also acknowledges the benefits of general exercise in alleviating back discomfort and tightness.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301517_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/13/AR2006031301517.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Pain Relief, by a Stretch?\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'In the confounding debate over how to best relieve chronic back pain, a recent study published in a top-tier medical journal gives a nod to a gentle form of yoga. But it also acknowledges the benefits of general exercise in alleviating back discomfort and tightness.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The study, published in December in the Annals of Internal Medicine, randomly assigned 101 adults (age 20 to 64) with chronic low back pain to 12 weeks of yoga classes, general exercise classes or self-treatment guided by the book &quot;The Back Pain Helpbook&quot; (HarperCollins, 1999).</p><p>Those in the yoga and exercise groups attended a 75-minute class weekly and were free to practice their assigned disciplines at home. Most did so a few days per week. The book group did exercises -- some of them back-specific -- at home, but most did not accumulate as much activity as the other participants.</p><p>The yoga and exercise teachers crafted the classes specifically to address back pain. Yoga poses included the cobra, bridge, warrior, lunge and lying twist. Each class comprised five to 12 postures, each repeated three to six times, plus a period of deep relaxation.</p><p>The exercise class included seven aerobic exercises and 10 strengthening moves focusing on leg, hip, abdominal and back muscles.</p><p>All participants reported improved back-related function at 12 weeks, but only the yogis showed sustained improvement at 26 weeks: 78 percent of that group improved significantly, compared with 63 percent of exercisers and 47 percent of book readers.</p><p>The findings carry significant caveats: Researchers could not &quot;blind&quot; the study, meaning all participants knew what intervention they were getting, a factor that can influence outcome. There was also no control group to demonstrate the widely observed phenomenon that most people with back pain get better even if they do nothing. Results were based on self-reports.</p><p>&quot;Okay,&quot; you\'re saying, &quot;research seems to support yoga and exercise. But my sister solved her back problem with a chiropractor, our dad used basic stretches and my boss\' uncle swears by gravity boots. What gives?&quot;</p><p>&quot;There are a lot of structures in the back,&quot; explains Sherman -- the spine, surrounding nerves, disks, muscles and the fascia overlaying the muscles. &quot;It\'s not like the heart where you can take a picture and see what\'s wrong. For most people, it is very hard to figure out what\'s causing the [back] pain.&quot;</p><p>Thus, Sherman acknowledges, different treatments will work for different people in ways that are hard to predict. But &quot;yoga offers some things -- like the [focus on] breathing and relaxation,&quot; that could make the difference. But the study did not determine what aspects of yoga practice made it beneficial.</p><p>The most loyal Moving Crew readers will recall that a British study published last year, dutifully reported in this space, hailed the benefits of exercise that was not back-specific -- like walking -- for back pain.</p><p>Which leads Sherman to this conclusion: Unless you have acute back pain, &quot;moving your body is always a good thing to do. The [scientific] literature supports that.&quot; And taking a class properly designed to relieve back pain may help more than making a go of it yourself. If you like yoga, or just want to try it, you may do well.</p><p>We are online at 11:30 a.m. today: <a href=\"http://www.washingtonpost.com/\" target=\"\">http://www.washingtonpost.com/</a> . Join us, and bring lumbar support.</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('435','2','<p>While corporate executives might seem to inhabit their own universe (\"Johnson! Get me the Zip code for Planet Wealth!\"), they face the same challenges in finding time to exercise as those who toil in the cube farm. But suits who do manage to exercise regularly, according to newly collated data, perform much better at their day jobs than their sedentary counterparts.</p><p>The data were collected from thousands of executives who have attended corporate leadership seminars since the early 1990s at the Center for Creative Leadership, or CCL, in Colorado Springs, Colo. Participants completed questionnaires, as did their immediate subordinates and bosses. The researchers conducted health assessments on participants, gathering such data as cholesterol and triglyceride levels and resting heart rates.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/03/20/PH2006032001999.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/03/20/PH2006032001999.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/03/20/PH2006032001995.jpg\" border=\"0\"  alt=\"\"  height=\"175\" width=\"228\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (Ma Reynolds - Getty Images) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/20/AR2006032001191_Technorati.html\') ;\ntechnorati.article = new item(\'Fit to Climb the Corporate Ladder\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/20/AR2006032001191.html\',\'While corporate executives might seem to inhabit their own universe (\"Johnson! Get me the Zip code for Planet Wealth!\"), they face the same challenges in finding time to exercise as those who toil in the cube farm. But suits who do manage to exercise regularly, according to newly collated data,...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/20/AR2006032001191_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/20/AR2006032001191.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Fit to Climb the Corporate Ladder\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'While corporate executives might seem to inhabit their own universe (\"Johnson! Get me the Zip code for Planet Wealth!\"), they face the same challenges in finding time to exercise as those who toil in the cube farm. But suits who do manage to exercise regularly, according to newly collated data,...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Researchers divided the participants into two groups based on their self-reports: exercisers and non-exercisers. The former included those who had been working out regularly for six months or more. The latter included those who had been inert for six months or longer, plus those who occasionally dabbled in activity.</p><p>The key finding: Exercisers scored better than non-exercisers in all leadership categories, including credibility, leading others and interpersonal savvy. They also got superior marks for organization, productivity, optimism, dependability, flexibility, energy and staying calm.</p><p>The exercise group also had significantly fewer health risk factors than non-exercisers -- even if they were literal, in addition to figurative, heavyweights.</p><p>\"That\'s the most interesting thing,\" says study author Sharon McDowell-Larsen, senior associate and exercise physiologist at CCL. \"If you were a regular exerciser, even if you were obese, some risk factors were attenuated.\"</p><p>Diastolic blood pressure, HDL cholesterol, triglycerides and glucose dropped with increased exercise, regardless of whether participants were overweight. Example: Lean non-exercisers had triglyceride levels, on average, of 125; for obese exercisers, the average was 128 -- a negligible difference.</p><p>\"There is too much emphasis on exercise to achieve a certain body,\" McDowell-Larsen says. \"It should be exercise to get fit.\"</p><p>Jim Loehr, CEO of the Human Performance Institute in Orlando, which studies executive behavioral patterns, agrees.</p><p>\"Fitter equals healthier. All our data show that. Anything that affects one\'s ability to mobilize energy will have a big impact on their ability to perform at the highest levels.\"</p><p>Non-exercisers listed \"lack of time\" and \"work conflicts\" -- sound familiar? -- as their main impediments to working out. But the data showed that exercising execs spent an average of 59 hours per week at work while the more sedentary group dedicated 57.6 hours to their jobs.</p><p>Explanation? The CCL researchers wrote, \"One of the most important characteristics of regular exercisers is that they [make] exercise a priority.\"</p><p>No chat today (we\'re Mapquesting Planet Wealth, then going to the gym). E-mail: <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('436','2','<p>Let\'s make two things clear: First, I am a sub-average dancer. Second, things get worse when I dance in gym clothes. (Picture a fireplug with hairy legs. Better yet, don\'t.) So why did I agree to attend a fitness class called Balletone? Ah, what I won\'t do for my readers.</p><p>Balletone, which was invented in 1994 by professional ballerina Jody Hoegstedt, is not a strict dance class: Ballet moves have been modified to accommodate people (ahem) who can\'t stand on their tiptoes without hanging from a chin-up bar. Its goal is to tone muscle, improve balance and muster physical grace. It is also one of an increasing number of novel classes offered by Washington area health clubs.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/03/27/PH2006032701329.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/03/27/PH2006032701329.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/03/27/PH2006032701324.jpg\" border=\"0\"  alt=\"\"  height=\"170\" width=\"228\" align=\"top\"></a></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701171_Technorati.html\') ;\ntechnorati.article = new item(\'Balletone: Heel and D\\\'oh!\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701171.html\',\'Let\\\'s make two things clear: First, I am a sub-average dancer. Second, things get worse when I dance in gym clothes. (Picture a fireplug with hairy legs. Better yet, don\\\'t.) So why did I agree to attend a fitness class called Balletone? Ah, what I won\\\'t do for my readers.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701171_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701171.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Balletone: Heel and D\\\'oh!\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Let\\\'s make two things clear: First, I am a sub-average dancer. Second, things get worse when I dance in gym clothes. (Picture a fireplug with hairy legs. Better yet, don\\\'t.) So why did I agree to attend a fitness class called Balletone? Ah, what I won\\\'t do for my readers.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Balletone instructor Rebecca Elliott met me at the Northwest Sport &amp; Health Club in the District, demonstrated basic starting positioning -- heels together, toes out (penguin style), neutral spine and soft knees -- then popped in a CD and began my indoctrination. Luckily this was a demo and not a class, so there were no witnesses.</p><p>We warmed up with a series of moves called pli? -- gentle knee bends with back straight, heels still together, knees pointing out over the toes -- and I\'m thinking, \"Hey, maybe it\'s not too late to audition for Alvin Ailey.\"</p><p>Next came a mildly challenging exercise in which we brushed one foot lightly along the floor out in front, then behind, then to the side, then off the ground -- all while trying to keep the other leg still. (Did I mention my legs are short and hairy?)</p><p>Elliott did each exercise once slowly, then transitioned to \"tempo,\" meaning \"faster than Briley can do it without screwing up.\" We did hop-steps -- springing daintily to the side, deftly sweeping the trailing foot across the floor before going airborne again -- with encouragement to add arm swings \"if you feel up to it.\"</p><p>At this point I noticed a few things: Aside from the balance training that Balletone offers (as we note often here, balance is a crucial component of lifelong fitness), I was engaging my core, challenging my quads and calf muscles and elevating my heart rate moderately. I was sufficiently preoccupied that I didn\'t dwell on the effort involved.</p><p>Balletone draws mostly women but is equally beneficial for men, especially those who play sports. \"I\'ve worked with a men\'s hockey team and other [male] athletes,\" Elliott said, \"and they all love it, even if they don\'t want people watching them.\"</p><p>Other offbeat classes in the region include:</p><p></p><p>?<i>Body Combat</i> , which combines moves from various self-defense disciplines (Gold\'s Gym).</p><p></p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701171_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701171_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701171_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/03/27/AR2006032701171_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('437','2','<p>Our Moving Crew online chats have grown so popular (pause for wild cheering) that we cannot provide even glib answers, to say nothing of substantial, helpful ones, to all of the questions we receive in our allotted hour. And so today we revert to our Crew and A format, to take up a query posed twice last week, yet sadly ignored by your hard-typing servants.</p><p>The question: I\'m nursing an injured leg (or foot) but still want to exercise. What can I do?</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/03/PH2006040301630.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/03/PH2006040301630.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/04/03/PH2006040301628.jpg\" border=\"0\"  alt=\"\"  height=\"149\" width=\"228\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (41560.000000 - Getty Images/stock4b Creative) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301627_Technorati.html\') ;\ntechnorati.article = new item(\'Crew and A: Staying Fit While Lame\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301627.html\',\'Our Moving Crew online chats have grown so popular (pause for wild cheering) that we cannot provide even glib answers, to say nothing of substantial, helpful ones, to all of the questions we receive in our allotted hour. And so today we revert to our Crew and A format, to take up a query posed twice...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301627_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/03/AR2006040301627.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Crew and A: Staying Fit While Lame\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Our Moving Crew online chats have grown so popular (pause for wild cheering) that we cannot provide even glib answers, to say nothing of substantial, helpful ones, to all of the questions we receive in our allotted hour. And so today we revert to our Crew and A format, to take up a query posed twice...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>\"We will put people in the water,\" says Lynn Millar, a professor of physical therapy at Andrews University in Berrien, Mich., and a fellow of the American College of Sports Medicine.</p><p>Patients who cannot put any weight on the injured leg \"can do deep-water jogging with a [flotation] vest\" and, then, as they heal, progress to the shallow end of the pool (standing, but still exploiting the buoyancy) and eventually back onto land, Millar says.</p><p>Lack access to a swimming pool? Yeah, we know. Millar suggests using a stationary cycle with just one leg. (Don\'t whack your hurt leg with the free-spinning pedal.) Depending on the nature and severity of your injury, you may be able to pedal with both. Elliptical machines or rowers may permit activity that the treadmill prohibits. The Arc Trainer, should you belong to a club that has invested in one, is a remarkably low-impact aerobic device that\'s unusually kind to bum knees.</p><p>Another strategy: upper-body circuit training with weights. Do a circuit at a gym with machines or weights, or set up your own at home with dumbbells and a chair or bench.</p><p>Even with a bad wheel you can perform the military press, biceps curl, French curl, lateral lifts, lat pull-down, chest fly, pec deck, etc. (all of these are done seated). Crunches, too. Move through the circuit a couple times, with little or no rest between exercises, and you\'ll elevate your heart rate too.</p><p>Millar emphasizes that very few injuries require staying off the hurt area completely for more than a couple days. \"Outside of acute fractures, you can start to put weight on most of these injuries fairly soon,\" she says, although in almost all cases you should dial back the intensity of your activity.</p><p>A bench press, for example, requires pushing your feet into the ground to stabilize your body. \"So you might have to reduce the amount of weight\" to account for the fact that you only have one leg to push off, Millar says. \"But at least [that physical activity] will give you some muscle maintenance, even if you don\'t make gains\" in your fitness.</p><p>Marc Connell, an orthopedic surgeon and sports medicine specialist in Chevy Chase, suggests upper-extremity bikes, contraptions resembling sewing machines that allow users to pedal with their arms while seated in a chair. These are found in physical therapists\' offices and a few high-end health clubs. Many physical therapists now offer free drop-in visits for patients who want to work out on specialized equipment between appointments.</p><p>The most important thing, experts say, is to keep the physical activity habit going, somehow, while you heal. And then come back slowly so you don\'t re-injure yourself. A long layoff can easily become a lifelong layoff if you\'re not vigilant.</p><p>No chat today, but the frenzy returns next week. In the meantime, e-mail: <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('438','2','<p>When I heard that a machine could deliver a complete cardio and strength workout in four minutes a day I, like you, yearned to believe. The device is called the ROM (for &quot;range of motion&quot;), sold by Romfab, of North Hollywood, Calif. It resembles an amalgam of a classic cruiser motorcycle and a Space Age rowing machine, and ostensibly forces users to employ significantly more muscle fibers than they would doing traditional exercise. This translates into higher oxygen demands on the body and increased calorie burn. But a full workout in 240 seconds?</p><p>The ROM allegedly moves the body through a wider range of motion than other gear and, by requiring continual pressure, provides resistance throughout each movement -- no recovery moments like those between pedal strokes or bench presses. The premise, at least, is sound: Research has shown the muscle-fiber/oxygen effect and one study concluded that eight minutes of sprint intervals, for example, offer cardio benefit roughly equal to an hour of brisk walking.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/10/PH2006041001322.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/10/PH2006041001322.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/04/10/PH2006041001319.jpg\" border=\"0\"  alt=\"\"  height=\"114\" width=\"228\" align=\"top\"></a></div>\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Well, Well, Well</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\">\n<p>TV wrestling fans make dangerous dates...Toxic air freshener?...The clock ticks for men, too.</p>\n<ul>\n</ul>\n<div class=\"clearboth\"></div></div></div></div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/10/AR2006041001313_Technorati.html\') ;\ntechnorati.article = new item(\'Four Minutes, $14,000 and Thou\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/10/AR2006041001313.html\',\'When I heard that a machine could deliver a complete cardio and strength workout in four minutes a day I, like you, yearned to believe. The device is called the ROM (for \"range of motion\"), sold by Romfab, of North Hollywood, Calif. It resembles an amalgam of a classic cruiser motorcycle and a...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/10/AR2006041001313_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/10/AR2006041001313.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Four Minutes, $14,000 and Thou\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'When I heard that a machine could deliver a complete cardio and strength workout in four minutes a day I, like you, yearned to believe. The device is called the ROM (for \"range of motion\"), sold by Romfab, of North Hollywood, Calif. It resembles an amalgam of a classic cruiser motorcycle and a...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>One four-minute ROM session, says Romfab, burns 465 calories (40 on the machine and 425 more throughout the rest of the day due to &quot;afterburn,&quot; a phenomenon known by fitno-nerds as excess post-exercise oxygen consumption, or EPOC). By comparison, an hour of treadmill walking, ROMiacs assert, burns 415 calories -- 350 on machine, the rest through EPOC. (The EPOC effect is scientifically validated, but some research questions whether EPOC can exceed exercise calorie burn.)</p><p>The front of the ROM, for upper-body work, has a long-backed seat, footpads and moving handlebars; the back, for leg and butt work, looks like an elliptical-StairMaster mix. The manufacturer recommends four minutes on the front one day, four on the back the next, repeating for life. Retail price: $14,615 (!). That\'s about the cost of 225 hours of personal training -- or a year of tuition at a fine in-state university.</p><p>But cheaper access exists: I went to ROM Works, a studio in Catonsville, Md., that charges $50 a month for unlimited use. Owner Ron Price, a strapping 62, credits the device with saving his life after a heart attack 15 years ago.</p><p>When I tried the ROM, it performed as advertised, providing resistance throughout full strokes and mandating a broad range of motion. I boosted my effort steadily, charging hard in the final 30 seconds. I finished panting and sweating a bit, but nothing like after my normal intense workouts.</p><p>I had similar results on the back of the device, which provides a 36-inch step (twice that of most step machines). On both front and back, harder pushing results in tougher resistance. &quot;It\'s impossible to overpower this machine,&quot; Price says.</p><p>Conrad Earnest, director of human performance at the Cooper Institute in Dallas, calls ROM\'s marketing misleading. While he acknowledges the physiological effects behind the design, he says independent confirmation of the machine\'s benefits is lacking.</p><p>Happily, there are less expensive ways to make your workouts time-efficient (assuming you have a baseline of fitness): Add to your cardio work four 30-second sprint intervals, each followed by 90 seconds of rest. Do this twice a week. Slow down your strength training to ensure resistance as you lower the weight, maximizing the benefit of each repetition.</p><p>Join us (for at least four minutes) for our fitness chat today, 11:30 a.m. at <a href=\"http://www.washingtonpost.com/\" target=\"\">http://www.washingtonpost.com/</a> .</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('439','2','<p>Within seconds of meeting Keith McLaughlin and stepping on a late-model Precor elliptical machine, I learned the hard truth: I\'d been misusing this ubiquitous, deceptively simple-looking aerobic exercise device for years.</p><p>Don\'t laugh, bucko. You\'ve been messing up, too.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/17/PH2006041701406.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/04/17/PH2006041701406.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/04/17/PH2006041701403.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"187\" align=\"top\"></a></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/17/AR2006041701401_Technorati.html\') ;\ntechnorati.article = new item(\'All That Sweat Is No Elliptical Illusion\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/17/AR2006041701401.html\',\'Within seconds of meeting Keith McLaughlin and stepping on a late-model Precor elliptical machine, I learned the hard truth: I\\\'d been misusing this ubiquitous, deceptively simple-looking aerobic exercise device for years.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/17/AR2006041701401_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/17/AR2006041701401.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | All That Sweat Is No Elliptical Illusion\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Within seconds of meeting Keith McLaughlin and stepping on a late-model Precor elliptical machine, I learned the hard truth: I\\\'d been misusing this ubiquitous, deceptively simple-looking aerobic exercise device for years.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>I came to Sports Club/LA, the tony health club in Northwest D.C., to investigate McLaughlin\'s signature offering: individualized coaching in using the elliptical machine, a device designed to provide a full-body cardio workout without mashing one\'s knees into putty. He sells a package of three 30-minute coaching sessions on the machine for $135. The result is an odd mix of personal training, upright spinning and advanced sweat extraction techniques.</p><p>&quot;Stand up to start, shoulders relaxed and back in line with your hips, and grip the handles lightly,&quot; says McLaughlin. &quot;Don\'t lean on your arms or hunch over. Now, start to stroke and drive through with your heels.&quot;</p><p>That stance, as opposed to riding on the balls of your feet, helps keep you centered over your hips, meaning your legs -- not your lower back -- will do the work. I set the machine to its &quot;cross-trainer&quot; program, which is designed to work a variety of lower-body muscles, while McLaughlin issued perhaps the most important tip for proper elliptical form: &quot;No bouncing. Your upper body should be almost totally still.&quot;</p><p>Most of us ellipticizers (we know who we are) tend to push our entire bodies up with each leg thrust and then allow gravity to sink us into the next one. Aside from cheating your legs out of some of the work, that bounce makes it almost impossible to hold your form intact. This puts knees, lower back and hips at risk of strain.</p><p>I followed McLaughlin\'s directions, and two things happened: My quads sent a flurry of exclamation points up to my brain (&quot;Dude! What\'s with the Ironman training?&quot;) and the calories-per-minute readout on the Precor jumped from around nine (when I was bouncing) to 13.5.</p><p>McLaughlin showed me how to use the segment time function -- for example, cranking away in a squat position for two 90-second segments -- while he slyly boosted resistance on the Precor.</p><p>Eight minutes in, I am panting hard (&quot;How . . . many . . . clients . . . collapse . . . doing . . . this?&quot;) and starting to drip sweat. My heart rate hits 80 percent of maximum.</p><p>&quot;Stand up and get your strides-per-minute up around 160,&quot; McLaughlin says. If I was bouncing, he says, there\'s no way I\'d be able to sustain that pace and I\'d be burning about 30 percent fewer calories. I intentionally lapse into bad form and, sure enough, my stride count falls off and my caloric burn plummets.</p><p>Around minute 15, McLaughlin bumps up the incline and intensity and coaches me into a jog (hands off the support bars and swinging at my sides). This requires me to focus on balance. But by this point, sweat is cascading off my arms (no joke) and my total calorie burn count is zipping upward like a digital clock in overdrive.</p><p>By minute 30 I have cooked through 438 calories and can feel the accumulated 5,300 strides (!) in my quads, hamstrings, butt and calf muscles.</p><p>While you may not get the same roast-and-boast results without McLaughlin at your elbow, there\'s certainly a lot here to learn about proper form -- and about the untapped possibilities of even the most uninspiring pieces of gym equipment.</p><p>No chat today; back next week.</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('440','2','<p>Because we\'ve heard it so often -- and because we feel pretty good after we exercise ourselves -- we\'ve never examined the axiom that exercise floods the brain pan with miracle motes known as endorphins, triggering a natural high. But when we heard that human and rat studies on exercise and mood called that maxim into question, we stopped racing along the baseboards of Moving Crew World Headquarters to take a look.</p><p>First, the basic stuff: &quot;We know [from studies] that exercise is good for the brain,&quot; says Daniel Galper, senior research associate in the mood disorders research program and clinic at the University of Texas Southwestern Medical Center in Dallas. Brain imaging studies show that exercise boosts activity in the brain\'s frontal lobes and the hippocampus. But those effects are complex and, says Galper, &quot;it is hard to identify the physiological processes&quot; responsible for the benefits. In the 1970s researchers detected a significant rise of endorphins, morphine-like peptides, in the blood of marathon runners, and quickly tied this to the &quot;runner\'s high&quot; so widely claimed during that era.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Transcript</h2><div class=\"sidebarcontent\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/discussion/2006/04/13/DI2006041300999.html\" target=\"\">Fitness - Moving Crew</a><br/>The Moving Crew took your questions, comments, stories and ideas about personal fitness.<br/>\n<div style=\"clear:both;\"></div></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/24/AR2006042401208_Technorati.html\') ;\ntechnorati.article = new item(\'Feel Good After a Workout? Well, Good for You.\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/24/AR2006042401208.html\',\'Because we\\\'ve heard it so often -- and because we feel pretty good after we exercise ourselves -- we\\\'ve never examined the axiom that exercise floods the brain pan with miracle motes known as endorphins, triggering a natural high. But when we heard that human and rat studies on exercise and mood...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/04/24/AR2006042401208_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/04/24/AR2006042401208.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Feel Good After a Workout? Well, Good for You.\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Because we\\\'ve heard it so often -- and because we feel pretty good after we exercise ourselves -- we\\\'ve never examined the axiom that exercise floods the brain pan with miracle motes known as endorphins, triggering a natural high. But when we heard that human and rat studies on exercise and mood...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>But, says John Ratey, clinical associate professor of psychiatry at Harvard Medical School, later research in rodents and people showed that &quot;endorphins don\'t cross into the brain easily. They get metabolized.&quot; (Endorphins do reduce pain, which is why you get a lower pain response when you exercise.) Still later research showed that physical activity promoted the creation and survival of neurotransmitters -- molecules that shuttle messages between neurons. In animal studies, exercise boosted levels of three neurotransmitters -- serotonin, dopamine and norepinephrine -- that are associated with elevated mood. (Many antidepressant drugs, including Prozac, are designed to raise the concentration of those molecules in the brain.) Still, studies have not concluded that the effect causes positive emotions.</p><p>On a more practical level, consensus is also lacking on how much exercise yields emotional benefit. &quot;Some studies have shown that a five-minute burst of exercise improved mood,&quot; Ratey says. A study at Duke University last year showed that walking for 30 minutes had a significant effect in depressed patients. But those results were self-reported and not conclusively tied to chemical changes in the brain.</p><p>Exercise-related chemical processes in the body happen fast, Galper says, but the fuller antidepressant effect can take many weeks.</p><p>More recent research in rodents and humans has shown that exercise promotes the production of a beneficial substance called brain-derived neurotrophic factor, or BDNF.</p><p>BDNF appears to cause antidepressant effects, says Madhukar Trivedi, psychiatry professor at UT Southwestern and principal investigator of an ongoing study on exercise and depression. (This may explain why the hyperactive mice in my house party incessantly. Or maybe it\'s the tiny margaritas I leave out.) Ratey agrees. &quot;I call [exercise] \'Miracle Grow for the brain.\' Exercise keeps these cells healthy in a way that even playing chess [and other highly cognitive activities] does not.&quot;</p><p>The takeaway? Self-reported evidence links exercise and emotional uplift. But next time someone launches into the endorphin speech, scurry to the rat wheel, slap on the iPod and tune out.</p><p>Today we chat: 11:30 a.m. at <a href=\"http://www.washingtonpost.com/\" target=\"\">http://www.washingtonpost.com/</a> .</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('441','2','<p>Readers often ask about eating before and after exercise: Carbo-load before? Protein-pack after? How many calories do I burn running out on a dinner check?</p><p>First, let\'s clear the fog: Much of what\'s published on this topic is aimed at competitive athletes and endurance exercisers. If you do four to six moderate-intensity, half-hour sessions a week -- and aren\'t trying to add a lot of muscle -- you don\'t need to worry much. Just follow the usual healthy-human advice: Eat a varied diet that centers of fresh produce and lean protein; eat regular small meals for a constant supply of life fuel; and go easy on the crap.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/01/AR2006050101339_Technorati.html\') ;\ntechnorati.article = new item(\'Feeding an Exercise Habit\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/01/AR2006050101339.html\',\'Readers often ask about eating before and after exercise: Carbo-load before? Protein-pack after? How many calories do I burn running out on a dinner check?\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/01/AR2006050101339_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/01/AR2006050101339.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Feeding an Exercise Habit\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Readers often ask about eating before and after exercise: Carbo-load before? Protein-pack after? How many calories do I burn running out on a dinner check?\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>In fact, most folks can even work out in the morning without eating breakfast. Whether they enjoy it is another question.</p><p>Energy for physical activity comes from glycogen stores in the muscles. Because glycogen stays in your muscles basically until you need it, you don\'t need to fuel up right before working out, says Katherine A. Beals, an associate professor in the Division of Nutrition and Department of Family Practice and Preventive Medicine at the University of Utah.</p><p>Glycogen comes from carbohydrates; most meals should include 50 percent carbs (make a lot of them veggies and whole grains), 20 percent protein and 30 percent fat. You needn\'t worry about depleting muscle glycogen unless you are exercising strenuously for 45 minutes or more.</p><p>So why might you want to eat something before exercise? Carbs also raise blood glucose levels, which help fuel your brain, Beals explains. Drops in blood glucose can cause lack of concentration, dizziness, fatigue and headaches.</p><p>Nancy Clark, a registered dietitian, American College of Sports Medicine fellow and author of a sports nutrition guidebook, agrees.</p><p>&quot;If your brain isn\'t fed, it says, \'This isn\'t fun,\' and your motivation goes down,&quot; Clark says. &quot;People think, \'If I don\'t eat [before working out] I\'ll burn fat and lose weight,\' but it doesn\'t work that way. Losing weight is determined by your calories-in/calories-out equation at the end of the day.&quot; As we say often, to safely lose weight you want to run a daily deficit of 200 to 300 calories.</p><p>To ensure adequate brainpower during a workout, both experts suggest a pre-session healthy carb-based snack totaling around 300 calories, like a half a bagel or some yogurt and a banana. (Early morning exercisers who simply cannot stomach food so soon before exercise should eat a snack close to bedtime the night before, Clark says.)</p><p>For higher-intensity or long-duration exercise, research shows that carbohydrate consumption soon before -- and even during -- enhances performance.</p><p>After exercise -- particularly intense workouts and strength training -- some protein is beneficial, Clark and Beals say, because it breaks down into amino acids, which are used to repair and build on muscle fibers torn during exercise. Include carbs in this meal to help restore muscle glycogen.</p><p>&quot;It doesn\'t really matter&quot; how soon after a session the average exerciser eats, Beals says, because &quot;they have likely not depleted their glycogen stores to any significant degree.&quot; Studies show that over a 24-hour period, the timing of eating has very little to do with the total amount of glycogen stored.</p><p>No chat today; back next week.</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('442','2','<p>Every week I clamber into the Moving Crew captain\'s chair, stretch my fingers and rain fitness dicta upon the land: &quot;Warm up before intense exercise! Stretch afterward! Slow and perfect form beats fast and heavier weight! Do cardio four days a week! Blah blah blah!&quot;</p><p>All of which raises the question: Don\'t I ever shut up? But even more germane: Can anyone with a job, a family and a life -- including, um, me -- heed all that hectoring?</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/05/08/PH2006050801163.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/05/08/PH2006050801163.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/05/08/PH2006050801161.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"147\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (41825.000000 - Getty Images) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/08/AR2006050801160_Technorati.html\') ;\ntechnorati.article = new item(\'When Reality Intrudes on Good Intentions\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/08/AR2006050801160.html\',\'Every week I clamber into the Moving Crew captain\\\'s chair, stretch my fingers and rain fitness dicta upon the land: \"Warm up before intense exercise! Stretch afterward! Slow and perfect form beats fast and heavier weight! Do cardio four days a week! Blah blah blah!\"\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/08/AR2006050801160_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/08/AR2006050801160.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | When Reality Intrudes on Good Intentions\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Every week I clamber into the Moving Crew captain\\\'s chair, stretch my fingers and rain fitness dicta upon the land: \"Warm up before intense exercise! Stretch afterward! Slow and perfect form beats fast and heavier weight! Do cardio four days a week! Blah blah blah!\"\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>As we all know, this sticky goo called reality mucks up even well-intentioned plans. Pretty soon three days have slipped by and the closest we\'ve come to exercise is picking up a tab. (&quot;Lift with your legs, not your . . .&quot; Oh, forget it.)</p><p>Me, I have a professional responsibility to maintain a workout routine, lest a devout reader, whipped to exhaustion from diligent workouts, finds me eating nachos and watching &quot;Hogan\'s Heroes&quot; reruns again. But believe me, I\'ve got my own issues. To demonstrate, I recorded my real-life activity during one recent week. The details:</p><p>?<i>Monday</i> Plans for hour-long gym session muddled by work, but manage to wedge in 35 minutes (elliptical for 15 minutes; turbo mix of core and strength work). No time for recommended cool-down or stretching. So sue me.</p><p>?<i>Tuesday</i> Play full-court basketball for an hour (a weekly event with friends) -- running hard, panting harder, missing many shots and cursing. Post-workout refueling includes . . . two beers.</p><p>?<i>Wednesday</i> Stiff from basketball. No appreciable exercise, unless you count walking like a robot and massaging my hamstrings. Take comfort in the knowledge that soreness prompts my muscles to rebuild and come back stronger, especially when fed protein afterward.</p><p>?<i>Thursday</i> Heading to gym when boss corners me. Deadline? Of course I remembered! Gym plans thwarted. Ran for 20 minutes after work. (Half of what I\'d hoped.) Watched NBA playoffs, bewildered at success rate of jump shooters.</p><p>?<i>Friday</i> Nada. Hey, I\'m man enough to admit it.</p><p>?<i>Saturday</i> Big plans for mountain bike ride foiled by wife\'s big plans for residential maintenance circuit training. A couple of hours of moderate activity, but not enough to raise my heart rate. Do a few pushups between chores; realize floor really needs dusting.</p><p>?<i>Sunday</i> Play 75 minutes of singles tennis, earning a cardio workout probably equal to a 20-minute jog. Resolve to hit gym Monday.</p><p>Hardly a paragon of workout virtue, I know. But by my tally I logged one long, hard workout (basketball), three decent fitness sessions (one gym, one run, one tennis) and one day of modest physical activity involving lawn mowers, trash cans and other exotic workout apparatus. I also had some fun along the way.</p><p>But enough about me. If there\'s a message here, it\'s something like this: Be flexible with fitness plans. If all you can do is grab a 15-minute jog or half your gym time, so be it. Don\'t flog yourself for slacking. Have fun, and make sure some of your activities involve other humans, which makes sessions harder to blow off.</p><p>And when you do come across decent fitness advice (I can recommend a weekly column if you\'re in the market), view it as a guide, not a mandate.</p><p>See you later at the gym, right? Oops . . . we have a fitness chat today: 11:30 a.m. at <a href=\"http://washingtonpost.com/\" target=\"\">http:/<wbr/>/<wbr/>washingtonpost.com/<wbr/></a> . Don\'t sweat it: We\'ll hit the gym tomorrow.</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('443','2','<p>Usually when Moving Crew readers complain about having oversize thighs, we cue our standard speech about exercising more, eating less, running in place during business meetings, etc. But during last week\'s online chat we received numerous questions about how to reduce areas of overdeveloped muscle. One woman who bicycles to and from work every day (five miles round trip) says her thighs have grown so muscularly big that she can\'t fit into her favorite pants. Another reported developing the same issue in her legs and butt from years of martial arts practice.</p><p>What to do? First, some physiology. According to Walter Thompson, a kinesiology and nutrition professor at Georgia State University in Atlanta, the two most influential factors in body shape are genetics and physical activity.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/05/15/PH2006051501198.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/05/15/PH2006051501198.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/05/15/PH2006051501195.jpg\" border=\"0\"  alt=\"\"  height=\"158\" width=\"228\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (Peter Cade - Getty Images) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/15/AR2006051501192_Technorati.html\') ;\ntechnorati.article = new item(\'Eyes on the Thighs\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/15/AR2006051501192.html\',\'Usually when Moving Crew readers complain about having oversize thighs, we cue our standard speech about exercising more, eating less, running in place during business meetings, etc. But during last week\\\'s online chat we received numerous questions about how to reduce areas of overdeveloped muscle....\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/15/AR2006051501192_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/15/AR2006051501192.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Eyes on the Thighs\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Usually when Moving Crew readers complain about having oversize thighs, we cue our standard speech about exercising more, eating less, running in place during business meetings, etc. But during last week\\\'s online chat we received numerous questions about how to reduce areas of overdeveloped muscle....\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Genetically, people with the mesomorphic body type -- i.e., stocky individuals -- will gain muscle mass more easily than those with the ectomorph (tall, skinny) or endomorph (short, fat) body types.</p><p>Male and female mesomorphs (we encourage you to choose your own nicknames) typically have higher testosterone levels than other body types, Thompson says. Testosterone helps fuel muscle development, which is why men -- who produce more of the hormone than women -- in general have an easier time bulking up than women do.</p><p>That doesn\'t mean every mesomorphic woman who picks up a dumbbell or goes for a bike ride will end up looking like Shaquille O\'Neal. But it does mean that we are limited by our pesky body types, meaning each of us should tailor our exercise regimen to our goals.</p><p>Our cyclist friend might -- might -- be pedaling in higher gears, thus subjecting her quads to significant resistance. This is similar to lifting heavier weights, which yields bigger muscles than lifting lighter weights. Essentially, hoisting heavier weights causes more severe tears in the muscle, which prompts the body to send a higher volume of muscle-repairing amino acids to the &quot;injury&quot; site and -- voil? -- increased muscle mass. (Scientists continue to debate whether this is due to an increase in the number or size of muscle fibers; we eagerly await their conclusion. Sort of.)</p><p>Of course, pedaling a bike five days a week will build strength as long as there is at least some resistance, but our Crewster could reduce leg muscle bulk by opting for lower gears and/or trading a couple cycling days for walking, Thompson says; also, she could stand in the pedals occasionally (vs. staying seated for the entire ride) to shift the muscle focus and use more of her body weight to power the bike.</p><p>Paul Connolly, a Boston-area trainer certified by the National Strength and Conditioning Association, suggests that people who face unwanted bulking should opt for lighter resistance. &quot;I find too many clients performing set after set [of weight lifting] when research has clearly demonstrated one set of eight to 12 repetitions performed to momentary muscular fatigue yields fantastic results,&quot; i.e., strength gains and tone without the bulging definition, Connolly says.</p><p>And finally, yoga and Pilates are famously good at lengthening and strengthening muscles without adding bulk. It\'s worth thinking about integrating those into a lean-down regimen.</p><p>No chat today. E-mail is <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('444','2','<p>We know what happens when you don\'t get enough exercise -- muscles get weak, energy droops, mood and sleep patterns go haywire and flab creeps in. But what happens when you get too much physical activity? Need a hint? Re-read the first sentence of this paragraph.</p><p>Yep, overtraining can produce many of the symptoms of under-exercising (aside from the excess fat). But how do you know if you\'re pushing it too hard, especially when people like your pals at The Moving Crew are telling you to work out regularly and with some intensity?</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201394_Technorati.html\') ;\ntechnorati.article = new item(\'Overtraining: Feel the Burnout!\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201394.html\',\'We know what happens when you don\\\'t get enough exercise -- muscles get weak, energy droops, mood and sleep patterns go haywire and flab creeps in. But what happens when you get too much physical activity? Need a hint? Re-read the first sentence of this paragraph.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201394_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201394.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Overtraining: Feel the Burnout!\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'We know what happens when you don\\\'t get enough exercise -- muscles get weak, energy droops, mood and sleep patterns go haywire and flab creeps in. But what happens when you get too much physical activity? Need a hint? Re-read the first sentence of this paragraph.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. 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Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>That question was raised last week by a 61-year-old reader who worried about the safety of her running regimen -- an hour a day, five days a week. A trainer told her such a cardio schedule was likely degrading, not improving, her health and fitness.</p><p>If our reader feels good and has no injuries, her running routine is not excessive, says William O. Roberts, an associate professor in the Department of Family Medicine at the University of Minnesota Medical School and a past president of the American College of Sports Medicine.</p><p>Overtraining, Roberts says, is difficult to do, but it can happen. People who tend toward vigorous exercise, he advises, should take at least one day off per week and should alternate hard days with moderate-to-light days.</p><p>Because exercise tolerance varies so widely from person to person, Roberts and other experts decline to set time, frequency or intensity limits for training. But there are clear symptoms of overtraining to watch for, according to Roberts and the American Council on Exercise\'s Personal Training Manual:</p><p></p><p></p><p>?A consistently elevated resting heart rate. (Recognizing this, of course, requires that you know your historical rate for comparison.) The best time to measure your rate is first thing in the morning, before your heart rate starts fluctuating. \"If you are 10 to 15 beats per minute higher than normal, take the day off,\" Roberts says. The higher rate could be your heart\'s working overtime to get oxygen to muscles insufficiently recovered from training abuse.</p><p></p><p>?Chronic fatigue or soreness in an overworked muscle, tendon, ligament or joint.</p><p></p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201394_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201394_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201394_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/22/AR2006052201394_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('445','2','<p>The instant I leapt to catch a high-flying Frisbee, I felt a rip high inside the back of my leg, like a bungee cord fraying but not quite snapping. Before I hit the ground I knew I\'d shredded a hamstring. I could still put weight on the wounded leg so -- idiotically, I know -- I tried to keep playing. My leg responded with an unequivocal, &quot;No way, Jack!&quot;</p><p>The hamstrings are a group of muscles running down the back of the thigh, between the &quot;sitting bones&quot; (ischial tuberosity to you) and the back of the knee. They work in concert with the quadriceps: When you bend your leg, the hamstrings contract and the quadriceps relaxes; the opposite happens when you extend. Or, in my case, the hamstring goes &quot;boing!&quot; and the quad wonders why its partner just bailed out.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Well, Well, Well</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\">\n<p>TV wrestling fans make dangerous dates...Toxic air freshener?...The clock ticks for men, too.</p>\n<ul>\n</ul>\n<div class=\"clearboth\"></div></div></div></div>\n\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>25 Years of AIDS</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2006/01/27/LI2006012700907.html\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/06/03/PH2006060300576.jpg\" border=\"0\" width=\"206\" height=\"100\" style=\"padding-bottom:5px;\"></a>\n<!-- <p style=\"font-family: Arial,Helvetica,sans-serif; font-style: italic; font-variant: normal; font-size-adjust: none; font-stretch: normal; color: rgb(102, 102, 102); font-weight: bold;\">\n<span style=\"color: rgb(204, 0, 0); font-size: 16px; line-height: 18px; font-style: normal;\">25 Years of AIDS </span></p> -->\n<p style=\"margin-top: 0; padding-top: 0;\">\nTwenty-five years after the first diagnosis of the first case of AIDS, the world is finally waking up to the epidemic.\n</p>\n<p style=\"margin-top: 0; padding-top: 0;\">\n&#8226; <a href=\"http://www.washingtonpost.com/wp-dyn/content/video/2006/06/02/VI2006060200459.html\">VIDEO: Caring for AIDS Orphans</a><br />\n&#8226; <a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/03/AR2006060300353.html\">TIMELINE: 25 Years Later</a><br />\n&#8226; <a href=\"http://www.washingtonpost.com/wp-srv/health/specials/2006/aids/aidsquiz5.html\">QUIZ: Test Your Knowledge on AIDS</a><br />\n&#8226; <a href=\"http://www.washingtonpost.com/wp-dyn/content/discussion/2006/06/02/DI2006060200875.html\">Q &amp; A: Solving Critical Problems</a><br />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2006/01/27/LI2006012700907.html\">FULL COVERAGE HIV/AIDS</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900748_Technorati.html\') ;\ntechnorati.article = new item(\'A Serving of Slivered Hamstring\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900748.html\',\'The instant I leapt to catch a high-flying Frisbee, I felt a rip high inside the back of my leg, like a bungee cord fraying but not quite snapping. Before I hit the ground I knew I\\\'d shredded a hamstring. I could still put weight on the wounded leg so -- idiotically, I know -- I tried to keep...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900748_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900748.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | A Serving of Slivered Hamstring\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'The instant I leapt to catch a high-flying Frisbee, I felt a rip high inside the back of my leg, like a bungee cord fraying but not quite snapping. Before I hit the ground I knew I\\\'d shredded a hamstring. I could still put weight on the wounded leg so -- idiotically, I know -- I tried to keep...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Hamstring strains threaten recreational walkers, pro athletes and anyone in between whose activities require either repeated extension and contraction of the muscle (walking, jogging) or explosive bursts (basketball, tennis, soccer, etc.).</p><p>Muscle strains are more likely in parts of the body where one muscle group is considerably stronger than its opposing number -- in this case, the powerful quad vs. the relatively meager hamstrings. The lesser muscles tire more quickly than the stronger ones and fail to respond to the demands of activity, causing the strain. This is precisely why we always lecture you on strengthening and stretching the muscles in the back of the body, and why I should really start attending those lectures.</p><p>Orthopedists classify hamstring injuries as Grade 1 (mild, some pain, maybe a limp), Grade 2 (noticeable pain, pronounced limp) or Grade 3 (severe, often leaves victim unable to stand or walk, with heavy bruising on back of thigh).</p><p>Most Grade 1 strains will heal with seven to 10 days of rest, coupled with gradually progressive strengthening exercises (needed to condition the new muscle fibers that the body lays down to repair the injury).</p><p>Grade 2 strains -- what I have -- require two to four weeks of similar treatment, often including physical therapy. Grade 3 tears can require surgery -- for example, if the hammy literally ripped in two -- and can take up to four months to fully heal.</p><p>My hamstring (or my rectus femorus, as I like to call it) tore near the place where the muscle morphs into tendon, close to the sitting bone. Because tendons get so little blood flow compared with muscles, my injury might take longer to heal than a similar strain in the middle of the hamstring.</p><p>But I\'m on the mend -- physical therapy, including heat, electric stimulation, stretching, strengthening and ice -- and have already sworn to return to regular yoga practice, which I\'d dropped in recent years, as soon as I\'m able. That will strengthen and elongate the fibers of my hamstring (along with connective tissues and other muscles).</p><p>For fans of more traditional regimens, two good exercises that benefit both quads and hamstrings, ensuring they stay in approximate balance: the lunge (with dumbbells or without; make sure your knee does not pass beyond your toes!); and the step-up (onto a low bench or step). Standing farther away from the step shifts focus more to the hamstring.</p><p>Some people tell me injuries like this are a sign I need to slow down. To them, I\'d like to quote my leg: No way, Jack.</p><p>No chat today; e-mail is <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('446','2','<p>Sometimes you need extra kick -- for a workout, a race, to fight embezzlement charges -- and you might be tempted to try a performance-enhancing product. A new study suggests that you save your money; if anything, order a shot of self-deception instead.</p><p>The study, led by Jennifer Otto, a clinical exercise physiology graduate student at the University of Wisconsin-La Crosse, showed that runners clocked faster 5-K times after drinking what they thought was super-oxygenated water, but in fact was tap water.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/05/AR2006060500857_Technorati.html\') ;\ntechnorati.article = new item(\'Performance-Enhancing Placebos\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/05/AR2006060500857.html\',\'Sometimes you need extra kick -- for a workout, a race, to fight embezzlement charges -- and you might be tempted to try a performance-enhancing product. A new study suggests that you save your money; if anything, order a shot of self-deception instead.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/05/AR2006060500857_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/05/AR2006060500857.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Performance-Enhancing Placebos\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Sometimes you need extra kick -- for a workout, a race, to fight embezzlement charges -- and you might be tempted to try a performance-enhancing product. A new study suggests that you save your money; if anything, order a shot of self-deception instead.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Thirty-two healthy volunteers, aged 18 to 55, each ran three non-paced 5-Ks: the first to get familiar with the indoor track and the other two to compare times after drinking 16 ounces of regular bottled water vs. 16 ounces of supposedly super-oxygenated water. The runs were completed at least three days apart; the study was commissioned by the American Council on Exercise (ACE).</p><p>Before running, each participant watched a video promoting super-oxygenated water, including statements that the products pack up to 10 times more oxygen than tap water and thus improve performance. Participants were competitive or recreational runners who ran at least 7.3 miles weekly.</p><p>Some additional background: In 2001, an ACE-sponsored study found that drinking super-oxygenated waters -- brands like Aqua Rush, Athletic Super Water and AquOforce -- before exercise had no measurable effect on heart rate, blood pressure or blood lactate values, which fluctuate based on oxygen demands of muscles.</p><p>The new study, which ACE published last month, was designed to determine whether a person\'s belief that he had used one of the new products might have a placebo effect. Sure enough, 27 of the 32 people ran faster -- an average of 83 seconds quicker -- after downing the phony pint than after drinking the regular bottled water.</p><p>Interestingly, those who ran the familiarization 5-K in under 20 minutes improved on their bottled-water time by about 28 seconds during the placebo run vs. 142 seconds for those who took longer than 20 minutes. This suggests less-experienced (or at least less-skilled) runners are easier to fool into performing better. Runners with more miles behind them may be more in tune with their bodies and able to distinguish between a real and an imagined benefit.</p><p>Otto says the message might apply to other products purported to improve physical performance: \"All the aids that are out there -- the shoe implants, special water, etc. -- maybe it\'s because you\'re expecting them to work that they seem to have an effect.\" And don\'t even get us started on dietary supplements.</p><p>Also noteworthy: Even though people scampered faster during the tap-water run, their heart rates, perceived exertion and blood lactate levels did not differ meaningfully from their scores during the bottled-water trial. So the body can make real biological adjustments -- in this case, increasing exercise tolerance -- based on signals from the brain, even those based on a lie.</p><p>Our lessons? Your brain is more capable of boosting your performance than a potion, pill or device. If you want to perform better, positive thinking can help. But healthy eating, proper training and sufficient rest are more important than anything you might find online or on the shelf.</p><p>Oh, and one more thing: Next time you go out with fitness researchers, be careful what you drink.</p><p>Today we chat -- 11:30 a.m. at <a href=\"http://www.washingtonpost.com\" target=\"\">http:/<wbr/>/<wbr/>www.washingtonpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('447','2','<p>Based on the volume of fan mail we get (and we read every letter that isn\'t ticking), many of you wonder about veracity of the calorie-counting functions on cardio exercise machines. Your suspicion is well-founded.</p><p>Treadmills, ellipticals, stationary cycles and similar units display two types of performance metrics, says Jim Zahniser, public relations manager of Precor, an equipment maker. The displays of heart rate, speed and distance are \"straightforward and fairly accurate,\" Zahniser says. But the calorie counter is crafted to reflect the burn of an average exerciser, not you in particular, and thus it could be off by a bit, he says.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/06/12/PH2006061201069.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/06/12/PH2006061201069.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/06/12/PH2006061201067.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"220\" align=\"top\"></a></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/12/AR2006061201066_Technorati.html\') ;\ntechnorati.article = new item(\'Lies, Damn Lies and Calorie Counters\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/12/AR2006061201066.html\',\'Based on the volume of fan mail we get (and we read every letter that isn\\\'t ticking), many of you wonder about veracity of the calorie-counting functions on cardio exercise machines. Your suspicion is well-founded.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/12/AR2006061201066_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/12/AR2006061201066.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Lies, Damn Lies and Calorie Counters\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Based on the volume of fan mail we get (and we read every letter that isn\\\'t ticking), many of you wonder about veracity of the calorie-counting functions on cardio exercise machines. Your suspicion is well-founded.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Caloric expenditure is mostly a function of distance covered and body weight, plus a variety of other factors, though there is some disagreement, as there often is in the exercise physiology field, about what those factors are (heart rate? sex? hair color?) and how much they matter. The machine can account for body weight and distance but not all other factors, so it uses averages.</p><p>For all their shortcomings, the machines\' calculations are based on sound science, says Conrad Earnest, chief exercise physiologist at the Cooper Institute in Dallas.</p><p>\"It is possible to calculate energy expenditure . . . with reasonable accuracy,\" he said, using just body weight and treadmill running distance. \"It will never be 100 percent accurate. But the equations . . . have been validated.\"</p><p>Cardio machine maker Life Fitness does its own testing to set its equipment. \"Subjects use the exercise equipment at various exertion levels, while their metabolic responses such as oxygen consumption and carbon dioxide output are recorded [and] converted to caloric output,\" explains Juliette Daly, Life Fitness staff biomechanics engineer. \"We test a large subject pool at several exercise settings\" to yield readouts more reflective of the general population.</p><p>Yet she too concedes that these more ambitious measures do not account for individual differences.</p><p>That doesn\'t make the readouts worthless. Say you hit the treadmill for 30 minutes today and, according to the machine, use 400 calories. You might really have burned 323 or 491. But if you work out on the same machine on Thursday, you can see whether you\'re meeting, beating or falling short of your prior performance.</p><p>Now, for the frequently asked question about calorie counts on elliptical machines, which are invariably higher than those for similarly long sessions on treadmills: Should you ellipticize to burn more calories?</p><p>Perhaps, particularly if the machine also has moving handles that engage the arms and shoulders, says William J. Kraemer, a kinesiology professor at the Human Performance Laboratory at the University of Connecticut in Storrs.</p><p>Caloric burn \"depends on how much muscle mass is engaged,\" he says. \"So if you are using your arms or a greater range of motion [per stride], you could burn more.\" Given similar duration and heart rates for the two workouts, however, the elliptical-vs.-treadmill difference is likely to be small.</p><p>Yes, ignoring calorie counts seems downright un-American and, sure, we often advise you to expend more calories than you consume if you want to lose weight. This, of course, requires some sort of estimate of calorie expenditure. So use the rough numbers on the machines. But remember, your body is an unerring tabulator of caloric balance. Feed it more calories than it burns, and it gets bigger. Use more than it takes in, it gets smaller. In the end, that\'s the calculation that matters.</p><p>No chat today; back next week.</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('448','2','<p>We\'ve exhausted our share of column inches (and readers) extolling moderate-intensity exercise as essentially all you need to stay fit. Sure, cranking it up with intervals, plyometrics and other boot-campish abuse can help boost your athletic performance and sculpt your body, but (we have long held) you don\'t really need to go hard simply for your health.</p><p>Well, we\'re not ready to unplant that flag just yet, but a recent study from Yale University showed that older women -- we\'re talking grandma-age women whose main physical activities are knitting and channel surfing -- got an elevated health benefit (in this case, an improvement in a key diabetes marker) when they exercised at high intensities, compared with women who worked out at moderate and low intensities.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900838_Technorati.html\') ;\ntechnorati.article = new item(\'For Real Health Gains, Pick Up the Pace\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900838.html\',\'We\\\'ve exhausted our share of column inches (and readers) extolling moderate-intensity exercise as essentially all you need to stay fit. Sure, cranking it up with intervals, plyometrics and other boot-campish abuse can help boost your athletic performance and sculpt your body, but (we have long...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900838_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/19/AR2006061900838.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | For Real Health Gains, Pick Up the Pace\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'We\\\'ve exhausted our share of column inches (and readers) extolling moderate-intensity exercise as essentially all you need to stay fit. Sure, cranking it up with intervals, plyometrics and other boot-campish abuse can help boost your athletic performance and sculpt your body, but (we have long...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The study, published in the January issue of the Journal of Applied Physiology, comprised 25 non-diabetic women ages 62 to 84 who were inactive but not obese. The high- and moderate-intensity groups exercised four days a week and used the same amount of energy -- each person burned 300 calories per session -- but at different paces. (The high-octane group worked at 80 percent of aerobic capacity, the mods at 65 percent and the lows stayed under 50 percent.) The study ran for nine months.</p><p>The high- and medium-intensity groups exercised primarily on a treadmill but also jogged on mini-trampolines and used rowing machines for variety.</p><p>Among other gains, the high-intensity group was the only one to show statistically significant improvements in glucose uptake, a critical measure of health. (Reduced glucose uptake is the factor responsible for diabetes, a disease nearly epidemic among American adults and a contributor to heart and kidney disease, circulation problems, blindness and other serious conditions.)</p><p>Imagine that cells needing glucose are protected by rusty locks that won\'t open, says lead study author Loretta DiPietro, an associate professor of epidemiology and public health at the John B. Pierce Laboratory at Yale. Exercise is &quot;like the WD-40 that loosens everything up and lets the key back in that lock,&quot; permitting the glucose to enter.</p><p>Note that the high-intensity group actually spent less time exercising -- 55 minutes per session -- than the moderate group (65 minutes).</p><p>So, do you really need to go a mile a minute to reap those benefits? No. If you\'re already in decent shape, shoot for 45 to 50 minutes of brisk walking (really puffing and huffing) four days a week. Similar but reduced benefit can be had by walking at a moderate pace (where you have trouble conversing due to shortness of breath) for around an hour.</p><p>Another finding of the study, DiPietro said, is that those who worked out hardest retained the health benefits for 72 hours. The moderate-intensity folks held onto those benefits for only one day. This suggests that those who work out harder can take off a day (or even two), while the moderate exercisers need to work out every day.</p><p>The important thing is to get moving, even if you must start with low-intensity strolls and build up from there. Don\'t forget that the study participants were all inactive when the research began.</p><p>For a high-intensity online chat, join us today at 11:30 a.m. at <a href=\"http://www.washingtonpost.com/\" target=\"\">http:/<wbr/>/<wbr/>www.washingtonpost.com/<wbr/></a> . The benefits will last more than 72 hours, we promise.</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('449','2','<p>Whenever I open a health, fitness or outdoors adventure magazine and am assaulted with images of buff guys who look like they are sculpted out of steel cable, two things happen: First, I suffer a wave of anxiety and despair because, despite my diligent workout schedule and attention to diet, I don\'t look at all like those guys. Then, still being juvenile, I grab a magic marker and draw mustaches and warts all over the pictures.</p><p>Turns out I\'m not alone (at least on the feeling-lousy issue). A recently completed study showed that men and women who while exercising had access to magazines featuring images of ultra-fit people reported higher levels of anxiety, depression and tension afterward than before. By comparison, a control group whose reading options were limited to National Geographic reported reduced anxiety and depression -- and better overall mood -- after the workout.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/26/AR2006062600881_Technorati.html\') ;\ntechnorati.article = new item(\'Body Envy  --  and Other Ways to Ruin a Workout\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/26/AR2006062600881.html\',\'Whenever I open a health, fitness or outdoors adventure magazine and am assaulted with images of buff guys who look like they are sculpted out of steel cable, two things happen: First, I suffer a wave of anxiety and despair because, despite my diligent workout schedule and attention to diet, I don\\\'t...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/06/26/AR2006062600881_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/06/26/AR2006062600881.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Body Envy  --  and Other Ways to Ruin a Workout\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Whenever I open a health, fitness or outdoors adventure magazine and am assaulted with images of buff guys who look like they are sculpted out of steel cable, two things happen: First, I suffer a wave of anxiety and despair because, despite my diligent workout schedule and attention to diet, I don\\\'t...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>The study, which isn\'t published but has a sufficiently academic pedigree to be worth attention, involved 64 men and women aged 19 to 26 recruited from the University of Wisconsin-Whitewater community. Men in the ultra-fit-image group read FitnessRX magazine (\"Your ultimate prescription for the perfect body\"); women read Fitness (\"Slim and Firm for Summer!). The issue of National Geographic read by the control group contained no images of super-fit people, says lead study author Ann Wertz Garvin, an associate professor of kinesiology at the university.</p><p>All participants worked out once, for 30 minutes, at their own chosen pace, which for almost all of them was \"moderate intensity -- around 60 to 70 percent of their [aerobic capacity],\" says Garvin. Participants had no access to televisions, iPods or other media during the workout. None of the participants had clinical depression or anxiety. All participants said they did not have clinical depression or anxiety.</p><p>National Geographic readers all reported reduced anxiety and depression scores, and elevated mood, after exercise. Garvin says this would be expected of any group of exercisers after a single workout, based on numerous prior studies.</p><p>All participants in the ultra-fit-image group reported either a rise in anxiety and depression markers or no change. The differences in the groups\' scores, derived from an industry-standard questionnaire, were statistically significant, Garvin says.</p><p>She designed this study after hearing many comments from people in her research on eating disorders about the impact of ultra-fit media images. Garvin says she wanted to learn if such imagery could affect the well-established link between exercise and elevated disposition.</p><p>\"If [people are] bombarded with ultra-fit images and that\'s going to affect them, that\'s something we need to know,\" Garvin says. \"If one of the reasons you work out is to feel better, you might not want to pick up these magazines. They\'re selling low self-esteem, and if they can sell that, they can sell their magazines.\"</p><p>She says she got the same results when she replicated the study in non-exercisers -- i.e., people who were asked to just sit and read magazines.</p><p>So what, you ask, does this mean to you? We don\'t recommend the wholesale dismissal of a type of publication (or magazine genre) based solely on the images therein -- or on the results of one study. But you may want to choose reading material that does not picture pecs the size of small farm animals and abs you can play the xylophone on. Exercise should make you feel good. Throw overboard anything that makes you feel lousy.</p><p>No chat today -- use the hour to read National Geographic. Or, better yet, take a walk. That\'ll feel good.</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('450','2','<p>A question we don\'t get asked very often is: How do I add stretching to my fitness routine?</p><p>This lack of curiosity suggests one of several things: (1) People have studied the issue deeply and know everything they need to stretch safely and effectively; (2) they are so clueless they don\'t know where to start; or (3) they don\'t give it any thought, since what\'s the big deal about stretching, anyway?</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773_Technorati.html\') ;\ntechnorati.article = new item(\'Stretching: The Truth\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773.html\',\'A question we don\\\'t get asked very often is: How do I add stretching to my fitness routine?\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Stretching: The Truth\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'A question we don\\\'t get asked very often is: How do I add stretching to my fitness routine?\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Let\'s dismiss No. 1 with a brisk, \"Yeah, right.\" For everyone else, we\'ve created this handy quiz, which clears up many misunderstandings about this crucial part of any fitness regimen. All answers come from the American Council on Exercise Personal Trainer\'s Manual and the American College of Sports Medicine.</p><p></p><p></p><p><i>True or False: It\'s important to begin every workout with a gentle, thorough stretching session.</i></p><p>Ha! Fooled you already. That\'s false. Don\'t stretch a cold body. Warm up first with five to 10 minutes of brisk walking, light calisthenics, even marching in place -- anything that increases your heart rate, raises your core body temperature and lubes your joints. People who stretch when cold often become what is known in the fitness world as \"regular patients of an orthopedist.\"</p><p></p><p></p><p><i>Perform a stretch until you feel a slight pain, then back off a bit and hold the stretch.</i></p><p><i></i>Fooled you again! That\'s false. You shouldn\'t perform <i>any</i> stretch to the point of pain. Do a stretch until your muscle feels <i>tight</i> , but before you feel pain.</p><p></p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773_2.html\">2</a></noscript></font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773_3.html\'+unescape(location.search)+\'\">3</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773_3.html\">3</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/03/AR2006070300773_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('451','2','<p>So the World Cup is over, and whether you watched every second with bug-eyed earnestness or just saw the goals (I think there were eight total) on replay, at some point we all probably had the same thought: &quot;Man, I wish I was the hair gel sponsor for this gig!&quot;</p><p>Just kidding. My envy really skewed toward the players\' awe-inspiring fitness, specifically the combination of strength, cardio capacity and agility to power long sprints, blistering kicks, leaping headers and dramatic injury-faking.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/10/AR2006071000847_Technorati.html\') ;\ntechnorati.article = new item(\'Buff It Like Beckham\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/10/AR2006071000847.html\',\'So the World Cup is over, and whether you watched every second with bug-eyed earnestness or just saw the goals (I think there were eight total) on replay, at some point we all probably had the same thought: \"Man, I wish I was the hair gel sponsor for this gig!\"\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/10/AR2006071000847_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/10/AR2006071000847.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Buff It Like Beckham\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'So the World Cup is over, and whether you watched every second with bug-eyed earnestness or just saw the goals (I think there were eight total) on replay, at some point we all probably had the same thought: \"Man, I wish I was the hair gel sponsor for this gig!\"\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>While we mortals will never attain that level of fitness, we can aim for that <i>type</i> of conditioning -- the sort that increases endurance, builds strength without adding bulk, and boosts range of motion and agility. All of which may be wasted on a cube dweller whose major daily exercise is changing screen savers. But for a sorta-fit club rat or bored group-fitness vet, a Cup-inspired workout will kick things up a notch, bump you off a plateau and keep things fresh.</p><p>John Philbin, a former Olympic coach and owner of Philbin\'s Family Fitness in Rockville, warns that to mimic World Cup workouts even modestly we should focus first on &quot;pre-hab.&quot; That includes dropping a few kilos from the butt, thighs, belly and other areas where you store your, um, energy.</p><p>&quot;You might have to lose a little weight&quot; before plunging in, he says, to help prevent over-stressing your joints. And you\'ll have to nurture new habits, like stretching with every workout. You\'ll also need a solid base of cardio fitness -- meaning you can run for 30 minutes or so without keeling over -- to be ready to roll. (Now\'s a good time to check in with your doc, too.)</p><p><i>Speed</i> Grab your energy gel, striker: It\'s interval training time.</p><p>&quot;You want to get your heart rate up to 80 to 85 percent of maximum, keep it there for 30 to 60 seconds, then back down for a minute or so,&quot; Philbin explains. &quot;Repeat that 10 to 20 times.&quot; (No heart rate monitor? Just alternate sprints of different lengths with jogs.) Gradually increase interval time, then boost the number of intervals. &quot;This gives you the ability [like soccer players] to exert hard, then recover, then exert again.&quot; This type of (brutal) training burns more fat and boosts stamina more than keeping a steady pace.</p><p>For those pursuing this advanced state of fitness, Philbin suggests three interval days per week, augmented by two days of easier runs of 25 to 50 minutes.</p><p><i>Strength</i> For sinewy strength without that post-spinach Popeye look, do single-set strength training sessions, targeting each muscle group with 10 to 15 reps (to near failure). &quot;Go slow,&quot; Philbin says. &quot;Three seconds up, pause, four seconds down.&quot;</p><p>Single sets are less likely to produce bulk than multi-set pump-ups. Choose 10 to 14 exercises targeting different muscle groups to spread the strength body-wide. Mix up the order to keep your body from getting used to the routine.</p><p><i>Core</i> Resist nouveau-cool tricks -- standing on a bosu ball on one leg while while juggling three dumbbells, say -- and focus on heavy-duty abdominal and lower-back exercises, says Philbin. Yup: crunches, planks, back extensions and other unpleasantries.</p><p><i>Agility</i> Embrace the basics of sports training: side shuffles, crossovers (left foot over right for 10 yards, then reverse), cone-weaving runs and a dance-like move called carioca. (Look it up on the Web, Ronaldo.) Troublesome joints? Proceed with care, if at all.</p><p>If we all perform these workouts studiously -- and, of course, cultivate the all-important Sweaty Euro-Curl hairdo, we\'ll all be in great shape for World Cup 2010. I think it\'s on ESPN again.</p><p>No chat today; e-mail is <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('452','2','<p>In our effort to get you out of the pantry and into motion, we\'ve tried lots of stuff: exhortation, intimidation, promises, shame, scientific evidence, consistent smart-aleckry and even commiseration. Now we bring out the big gun: <i>Your slothful behavior may be killing your dog.</i></p><p>We\'re presuming here you own a dog and that the pup is faithfully (if unhappily) leashed to your indolent routine, from those online Texas Hold \'Em tourneys to your freelance &quot;Jeopardy!&quot; career. You know what\'s coming here, but before the lecture on launching a walking regimen with your dog, here are a few plucks o\' the heartstrings, drawn from &quot;Fitness Unleashed,&quot; a new book by veterinarian Marty Becker and physician Robert Kushner (Three Rivers Press, 2006):</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/17/AR2006071701045_Technorati.html\') ;\ntechnorati.article = new item(\'Get Moving, or the Dog Dies\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/17/AR2006071701045.html\',\'In our effort to get you out of the pantry and into motion, we\\\'ve tried lots of stuff: exhortation, intimidation, promises, shame, scientific evidence, consistent smart-aleckry and even commiseration. Now we bring out the big gun: Your slothful behavior may be killing your dog.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/17/AR2006071701045_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/17/AR2006071701045.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Get Moving, or the Dog Dies\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'In our effort to get you out of the pantry and into motion, we\\\'ve tried lots of stuff: exhortation, intimidation, promises, shame, scientific evidence, consistent smart-aleckry and even commiseration. Now we bring out the big gun: Your slothful behavior may be killing your dog.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>? About 40 percent of U.S. dogs are overweight or obese (yet almost half of pudgy-dog owners describe their animal\'s weight as &quot;ideal&quot;).</p><p>? Overweight dogs have a higher risk of diabetes, heart disease, arthritis and cancer.</p><p>? Bad-dog behavior like biting, chewing, digging and house-soiling (which prompts an alarming number of euthanasia cases) is significantly lower in quadrupeds that get enough exercise.</p><p>? Trim pets live, on average, 15 percent longer than fat ones.</p><p>Hmmm, eerily similar to the warning label for overfed, under-exercised Homo sapiens, no? Dogs, like people (other than George Hamilton), are not genetically wired to lie around all day. Many breeds evolved to work -- retrieving, shepherding, guiding, labradoring, etc. Others are (you know who you are, Teapot) just dang hyper. So asking that they hole up all day, then loaf with you when you get home, is beyond unfair, even if you are watching &quot;Dog Whisperer&quot; on National Geographic Channel.</p><p>&quot;Fitness Unleashed&quot; lays out a detailed four-week starter plan, both for the highly sedentary (begin with three to four walks a week of at least 15 minutes each) and those with a baseline level of fitness (five weekly walks of 30 minutes each).</p><p>The book is packed with inspiring tales of dog owners whose daily walks brought not only fitness but increased sociability (&quot;Wow! There are other people out here walking around!&quot;) and the gratification of providing for their pawed charges.</p><p>Dog walking delivers two important staples of a successful long-term exercise program: a degree of fun and a reliable partner. People stick with dog walking because it rarely feels like work and because the animal won\'t bail out on an exercise date (unlike your neighbor, who cancels due to a threat of rain -- in Pittsburgh).</p><p>I can, incidentally, attest to all of the above. For 25 years, my canines have helped me discover corners of Rock Creek Park I never would have explored on my own. Plus, stooping down to pick up all that, um, output is a great hamstring stretch.</p><p>Two key cautions: Take extra care in heat and humidity. Dogs release excess heat through their foot pads and tongues only -- not via all-body sweating like humans -- and thus take much longer to regulate body temperature than do we. Also, if you want to try, say, cycling or inline skating, check with your vet. Some pets, by virtue of breed and fitness level, can handle sustained higher speeds; many cannot.</p><p>Clutch that leash in your snout and bound onto <a href=\"http://www.washingtonpost.com/\" target=\"\">http:/<wbr/>/<wbr/>www.washingtonpost.com/<wbr/></a> today at 11:30 a.m. for our fitness chat.</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('453','2','<p>A dumbbell is a dumbbell, a treadmill a treadmill and an exercise band . . . well, that\'s just a glorified piece of rubber tubing, right? Actually, yes, but don\'t share this insight with the makers of fitness gear. They would be so sad, considering the time, money and effort they expend blitzing the market with new versions of familiar accouterments.</p><p>We can\'t blame them: This is, after all, America, where we like our products new and improved. But I still felt a pang of disappointment walking the exhibit floor this month at the annual conference of the National Strength and Conditioning Association (NSCA), where I found mostly old-fangled equipment dressed up to look fresh.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/24/AR2006072400758_Technorati.html\') ;\ntechnorati.article = new item(\'Fitness\\\'s State-of-the-Mart\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/24/AR2006072400758.html\',\'A dumbbell is a dumbbell, a treadmill a treadmill and an exercise band . . . well, that\\\'s just a glorified piece of rubber tubing, right? Actually, yes, but don\\\'t share this insight with the makers of fitness gear. They would be so sad, considering the time, money and effort they expend blitzing the...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/24/AR2006072400758_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/24/AR2006072400758.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Fitness\\\'s State-of-the-Mart\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'A dumbbell is a dumbbell, a treadmill a treadmill and an exercise band . . . well, that\\\'s just a glorified piece of rubber tubing, right? Actually, yes, but don\\\'t share this insight with the makers of fitness gear. They would be so sad, considering the time, money and effort they expend blitzing the...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>To be fair (and I occasionally like to do that), the display included some potentially useful innovations. More on that presently. But there were many more pointless retreads: rubberized weight plates in updated colors; alluring machines with a new-car smell but no meaningful innovations; and, of course, booth upon booth of nutritional supplements promising to make you stronger-faster-taller and more adept at advanced trigonometry equations.</p><p>I cast no kettlebell at NCSA here: The core of the conference was a collection of lectures targeting athletic coaches and trainers, and for many attendees the exhibit hall was an afterthought.</p><p>I did find a few things that could -- emphasize the conditional nature of that word -- prove to be of use to us hapless civilians modestly pursuing better fitness.</p><p></p><p>? The Power Plate ( <a href=\"http://www.powerplate.com\" target=\"\">http:/<wbr/>/<wbr/>www.powerplate.com</a> ) purports to boost the benefits of exercise with whole-body vibration. The electro-shaking, the maker of this device avers, results in reflexive engagement of more muscle fibers and thus greater strength gains per training minute. This product -- which is also used in rehab and has more science behind it than much fitware -- enhances, rather than replaces, a conventional workout. Alas.</p><p></p><p>? Also of interest was a simpler toy, a set of thick pads called Kinclo Mats ( <a href=\"http://www.kinclomat.com\" target=\"\">http:/<wbr/>/<wbr/>www.kinclomat.com</a> ). These resemble giant, brightly colored pizza slices and are available in various thicknesses. They are designed to take pressure off the knees and other joints during aerobics, plyometrics and strength training. They\'re also good for balance exercises.</p><p></p><p>? Perhaps my favorite, due to its simplicity and relative affordability ($120), was a set of adjustable nylon straps -- designed to be attached to almost anything sturdy (tree, door, ceiling joist, NSCA master trainer, etc.) -- that allow people to do more than 250 exercises using only the straps and their own body weight. The system weighs less than two pounds and packs down to the size of a sneaker. The trick will be finding that sturdy anchor ( <a href=\"http://www.fitnessanywhere.com\" target=\"\">http:/<wbr/>/<wbr/>www.fitnessanywhere.com</a> ).</p><p>The overarching message? No matter what shows up in your health club or at your fitness retailer, exercise still takes effort and persistence. But if you think a blinking purple barbell that plays \"We Are the Champions\" every 10th rep will help you stick with a strength routine, who am I to argue?</p><p><i>Crew Q</i> Please tell us what kind of equipment -- a warhorse set of barbells, a fuscia rubber balance disk, an electrogizmo you strap around your skull -- you have found genuinely useful in your fitness regimen. We\'ll publish some of these in a future column. Send a photo if you have one. E-mail to <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p>No chat today. Catch us live online next week.</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('454','2','<p>Like any community, the fitness village works best when everybody shares. So we were pleased that many of you responded to last week\'s column about some of the more curious new products at a fitness trade show with your own reports about the stuff that makes your workouts more fun, effective or bearable. Your input is especially illuminating since here at Crew HQ we tend to use whatever is lying around -- paperweights, traffic cones, congresspersons in recess -- to get our exercise.</p><p>Bernard Tate of Manassas swears by <i>kettlebells</i> -- free weights that resemble cannonballs with handles on top. Despite their simplicity, they require caution: The design practically invites users to swing the weights around (for example, while raising it overhead for a shoulder exercise), increasing the chances of whacking oneself.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100884_Technorati.html\') ;\ntechnorati.article = new item(\'The Stuff of Fitness\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100884.html\',\'Like any community, the fitness village works best when everybody shares. So we were pleased that many of you responded to last week\\\'s column about some of the more curious new products at a fitness trade show with your own reports about the stuff that makes your workouts more fun, effective or...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100884_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/07/31/AR2006073100884.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | The Stuff of Fitness\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Like any community, the fitness village works best when everybody shares. So we were pleased that many of you responded to last week\\\'s column about some of the more curious new products at a fitness trade show with your own reports about the stuff that makes your workouts more fun, effective or...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Alas, you still have to lift the things to get any benefit. Poke around on Google and you\'ll learn that kettlebells constitute a kind of underground Russophilic religion in the strength training world. Converts rave about how kettlebells build functional strength, lean muscle and explosive power. For basic information, visit <a href=\"http://www.kettlebell-training.com\" target=\"\">http:/<wbr/>/<wbr/>www.kettlebell-training.com</a> . For a view from the religion\'s orthodox wing, including photos of some pretty hard-core exercises, visit <a href=\"http://www.bodybuilding.com/fun/mahler78.htm\" target=\"\">http:/<wbr/>/<wbr/>www.bodybuilding.com/<wbr/>fun/<wbr/>mahler78.htm</a> .</p><p>Regular runner Jeremy Weiss of Arlington swears by (and undoubtedly sometimes at) his <i>Garmin Forerunner</i> , a wrist-worn GPS (global positioning system) device that measures pace, distance, rest intervals, calories burned and, in the advanced models, heart rate. The device lets you map and save routes and -- marking a seriously disturbing fitness trend -- includes an imaginary jogging partner who will let you know if you\'re behind (or ahead of) pace.</p><p>Like much GPS technology, the device often loses its signal in forests and, alas, you still have to actually run. (Sensing a trend here?) Basic model from $115; check it out at <a href=\"http://www.garmin.com/products/forerunner101/\" target=\"\">http:/<wbr/>/<wbr/>www.garmin.com/<wbr/>products/<wbr/>forerunner101/<wbr/></a> .</p><p>Phil Kotiza of Oakton cited his <i>Concept 2 rowing machine</i> , which he credits with helping him shed 50 pounds in 15 months. (Note to those seeking motivation: He started with just five minutes per session.) Rowing machines provide an all-body workout with minimal impact on knees, hips, ankles and other joints. One caution: Use proper form to avoid back injury. (Technique and product information available at <a href=\"http://www.concept2.com\" target=\"\">http:/<wbr/>/<wbr/>www.concept2.com</a> ).</p><p>Think Kotiza couldn\'t have lost all that weight with one machine alone? You\'re right: He also uses an \"old-fashioned 27-inch TV\" that he parks in front of the rower.</p><p>Like your toys simple and portable? Kelly Metz of Derwood endorses the jump-rope.</p><p>\"I used to travel to far-flung places for my job, some of which didn\'t even have hotels, let alone workout facilities,\" Metz told us, and then bragged about skipping twine in Congo, Indonesia, India, Barcelona, Berlin and Sao Paulo. We love the jump-rope because it offers a quick, efficient cardio workout with only one real caveat: If I am staying in the hotel room below you, take it outside.</p><p>Want to tell us more about, or ask about, your workout routines? Join us for our legendary, or at least occasionally amusing, live chat today 11:30 a.m. at <a href=\"http://www.washingtonpost.com\" target=\"\">http:/<wbr/>/<wbr/>www.washingtonpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('455','2','<p>Have low-back pain? Ever had it? Want to avoid it? Okay, that covers all of us, so listen up: The muscles of the lower back are designed more for stability and less for power or acceleration (unlike, say, the quadriceps). Thus, you want to choose back exercises that promote endurance, not brute strength.</p><p>Some experts even advise against common back exercises, some of which we\'ve (ahem) recommended in this very space, arguing that those moves put undue pressure on the spine and are setting people up for injury. Suspect exercises include the Superman, Roman Chair back hyperextensions and reverse ab curl.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700943_Technorati.html\') ;\ntechnorati.article = new item(\'The Back Story, Revisited\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700943.html\',\'Have low-back pain? Ever had it? Want to avoid it? Okay, that covers all of us, so listen up: The muscles of the lower back are designed more for stability and less for power or acceleration (unlike, say, the quadriceps). Thus, you want to choose back exercises that promote endurance, not brute...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700943_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/07/AR2006080700943.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | The Back Story, Revisited\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Have low-back pain? Ever had it? Want to avoid it? Okay, that covers all of us, so listen up: The muscles of the lower back are designed more for stability and less for power or acceleration (unlike, say, the quadriceps). Thus, you want to choose back exercises that promote endurance, not brute...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>So, instead of playing Charles Atlas by doing back extensions while clutching a weight plate the size of Will Farrell behind your skull, you could have gotten away with much mellower work. In fact, you may have been hurting yourself.</p><p>All right, I can hear it now: &quot;Whatever, Briley. I do Supermans all the time and I\'m fine. In fact, my lower back ripples like a flying cape when I flex.&quot; Well, wake up and sniff the kryptonite.</p><p>Most back-specific exercises &quot;apply a compressive penalty on the spine,&quot; says New Jersey chiropractor Kenneth Cieslak, a noted expert on back pain who often treats athletes. He spoke on the topic at last month\'s National Strength and Conditioning Association conference in D.C.</p><p>That doesn\'t mean every back extension will hurt you, just that, over time, overloading your spine -- a relatively fragile structure -- can damage disks by subjecting them to excessive pressure.</p><p>&quot;Almost all spine injuries are cumulative,&quot; Cieslak explains, and result from long-term repeated loading on the disks. &quot;People bend down to pick up a pen and their back goes, and they think that did it. But rarely [did] one episode cause it.&quot;</p><p>Now, the good part. Some simple exercises condition your back and core muscles to provide stability with less risk to the spine:</p><p>? Curl-ups: Lie on back, feet together, knees bent, arms folded across chest, and slowly curl up until your shoulders and upper back -- but not lower back -- are off the floor. Lower and repeat. This strengthens the transversus abdominis (a deep abdominal muscle), which greatly aids support of all musculature in the low back.</p><p>? Planks: Face down on floor, prop yourself up on both elbows, then bring your body up so that your points of contact with the floor are toes, elbows and forearms. Keep your body tight and, especially, don\'t let your middle sag.</p><p>? Side bridging: Lie on your side, prop yourself on one elbow so your biceps is perpendicular to floor. Lift your hip up so you\'re supporting yourself on that elbow and the side of your foot. Engage core muscles to keep torso rigid, a straight line from heel to shoulder. Switch sides.</p><p>? Bird dogs: From all fours, with back straight, stick one arm out in front of you, in line with the plane of your back. Hold for two seconds and slowly return to starting position. Once you can handle it, also stick the opposite leg out behind you. Then switch sides.</p><p>Start with 10 repetitions of each, holding each for three seconds, then gradually work up to more, and longer, reps.</p><p>Cieslak and other experts caution against back-stressing activity -- including running and rowing -- in the first 45 minutes after waking up. (A disproportionate number of back injuries occur during morning exercise.)</p><p>No chat today. Back (ha!) next week. E-mail: <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('456','2','<p>Oh ye who nervously peel open the Health section, fearing the wrath of Bruno the Megatrainer, today we bear a gentle message: Exercisers who favor moderate to high intensities should take one day of rest per week to allow the body to rejuvenate and consolidate the gains of exercise.</p><p>\"But wait,\" you protest. \"I thought we were in daily battle against inertia. Now you\'re saying take a day off? Won\'t my body wither, or bloat, or something?\" Ah, grasshopper, so much to learn.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400878_Technorati.html\') ;\ntechnorati.article = new item(\'Even Bruno Believes in Holidays\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400878.html\',\'Oh ye who nervously peel open the Health section, fearing the wrath of Bruno the Megatrainer, today we bear a gentle message: Exercisers who favor moderate to high intensities should take one day of rest per week to allow the body to rejuvenate and consolidate the gains of exercise.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400878_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/14/AR2006081400878.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Even Bruno Believes in Holidays\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Oh ye who nervously peel open the Health section, fearing the wrath of Bruno the Megatrainer, today we bear a gentle message: Exercisers who favor moderate to high intensities should take one day of rest per week to allow the body to rejuvenate and consolidate the gains of exercise.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Exercise causes micro-trauma to muscles, which get stronger when they repair themselves during rest. The same applies to your general physiology, which must \"ramp up to meet the demands of exercise,\" says Conrad Earnest, chief exercise physiologist at the Cooper Institute in Dallas. He and others recommend one full day off per week.</p><p>Without proper recovery time, areas of wear and tear become weak links and are more prone to injury and, importantly, less likely to show strength gains. So, while you might burn a few extra calories by <i>not</i> taking a day off, your body will be less efficient in capitalizing on the work you do.</p><p>In most cases, you\'ll only become cognizant of this accumulated stress if you exercise at a relatively high level. For example, maybe one day you can\'t beat a regular foe to the hoop like you did a couple weeks ago, or you bonk on a big hill climb that you recently handled with vigor.</p><p>Don\'t wait until you feel pain or weakness to rest, says William Roberts, an associate professor in the Division of Sports Medicine, University of Minnesota. But do \"rest more if you have symptoms.\" Skipping rest days, he asserts, is the most common cause of overtraining injuries.</p><p>Even if you don\'t feel the sluggishness, the off day should affect you like a long weekend break from a high-pressure job: You\'ll return to the gym, pool, track or trail notably more refreshed than when you left.</p><p>Rest doesn\'t always mean lying prostrate, arms folded over chest, like a vampire in gym shorts. For someone who jogs regularly, it could mean a light swim. For a devoted weight lifter, it could be a casual bike ride or noncompetitive tennis game.</p><p>Earnest and Roberts agree that a rest day is not needed for low-intensity exercisers, such as people who walk a couple miles a day simply to clear their head and get a little blood flowing.</p><p>For you who train hard, either for sports or to build stamina for airport security lines, trainers urge \"periodization\" -- variation in the amount and intensity of exercise -- and some volume of rest, regardless of your training cycles. For those devoted to what is called the \"macro-cycle\" of year-round sports training, Roberts recommends taking a month of rest per year. For example, if you train hard for basketball season, you\'ll want to schedule a full month of active rest, usually just after the season ends, to allow your body to recover from the abuse of repetitive competition.</p><p>For people in a \"meso-cycle\" of three to six months of training, Roberts recommends one week off -- though not, of course, right in the middle of prepping for a race or playing in a season of competitive sport.</p><p>Those breaks from the grind -- including that all-important day-off-per-week for regular exercisers not in serious training -- maximize training gains while reducing the risk of overtraining.</p><p>Today: Kick back and join the Moving Crew online chat, 11:30 a.m. at <a href=\"http://www.washingtonpost.com\" target=\"\">http:/<wbr/>/<wbr/>www.washingtonpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('457','2','<p>Despite the Moving Crew\'s intimate familiarity with traffic court, our formal legal education is pretty much limited to laws of physics (\"a body in motion tends to stay in motion,\" etc.) and, if we finish our homework in time, watching \"Law and Order: Fitness Crime Scene\" on cable.</p><p>But apparently we\'ve been missing some key classes. In a question we didn\'t get around to during last week\'s online chat, a participant asked: \"Why is that I can swim at a reasonable pace for at least 30 minutes at a stretch, but couldn\'t run a mile to save my life, while my friend can run three miles with no problem, but gets out of breath after a few laps [in the pool]? We\'re both mid-twenties females.\"</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/08/21/PH2006082101078.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/08/21/PH2006082101078.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/08/21/PH2006082101076.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"106\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (Brad Wilson - Getty Images) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082101075_Technorati.html\') ;\ntechnorati.article = new item(\'Running Afoul of the Law\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082101075.html\',\'Despite the Moving Crew\\\'s intimate familiarity with traffic court, our formal legal education is pretty much limited to laws of physics (\"a body in motion tends to stay in motion,\" etc.) and, if we finish our homework in time, watching \"Law and Order: Fitness Crime Scene\" on cable.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082101075_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/21/AR2006082101075.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Running Afoul of the Law\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Despite the Moving Crew\\\'s intimate familiarity with traffic court, our formal legal education is pretty much limited to laws of physics (\"a body in motion tends to stay in motion,\" etc.) and, if we finish our homework in time, watching \"Law and Order: Fitness Crime Scene\" on cable.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>\"It\'s the law of specificity,\" says Cedric X. Bryant, chief exercise physiologist for the American Council on Exercise. When you practice a certain activity repeatedly, two key things happen: The primary muscles used in that task become more efficient at recruiting and using oxygen for the activity and (assuming your form progresses with practice) your mechanics often improve to the point where you are exerting less effort per stride, stroke, kick, racquet swing, mosquito slap, etc.</p><p>The oxygen-use phenomenon, Bryant says, is called peripheral adaptation. \"The runner can more efficiently extract oxygen for use in [her] lower-body muscles . . . and the swimmer has more peripheral adaptation in the upper body.\" And, of course, each woman likely has better mechanics than her peer at the more-practiced sport, in addition to any advantage she gains from genetics or body type.</p><p>This is one reason we so often urge you to cross-train: By mixing up your workout routine, you not only distribute strength gains more evenly around your body, which helps protect you from imbalance and overuse injuries, you also stay closer to \"in shape\" for a variety of activities.</p><p>But even single-sport enthusiasts who have ignored that advice aren\'t too bad off, Bryant says. Once someone has the baseline fitness for one cardio-driven activity, he or she can get in shape for many other sports fairly quickly. \"This is actually how a lot of people become triathletes,\" he says. \"They start to swim to give their body a break from the pounding of running, then quickly advance\" as swimmers. From there, you\'re just one $2,000 racing bike and a testosterone injection away from three-sport stardom! (Just kidding. Really.)</p><p>In competitive sports, the law of specificity is spun the other way: To get and stay good at one activity, you must do it a lot. Team trainers and coaches break sport-specific training into three main elements: strength, speed and agility (or coordination). For example, while an NFL cornerback and a marathon runner may both be in top fitness, one focuses his training on explosive acceleration and nimbleness, while the other works to build slog-it-out endurance. Sure, each will develop skills useful in numerous sports, but the training regimens for those two individuals will differ significantly.</p><p>The takeaway? By all means, choose activities you enjoy, and train to excel at your favorite sports. But try to work cross-training into your routine and don\'t be surprised if all those years of tap dancing leave you poorly prepared for the annual mud-wrestling contest at your family reunion.</p><p>No chat today; e-mail is <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('458','2','<p>To: Readers.</p><p>From: Scribe.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/28/AR2006082800815_Technorati.html\') ;\ntechnorati.article = new item(\'Hamstrung -- or a Humbling Lesson in Healing\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/28/AR2006082800815.html\',\'To: Readers. From: Scribe. Re: Long-awaited news. (No, I wasn\\\'t fired; so put away that confetti). After, oh, somewhere around three months, 15 days, 21 hours and 17 minutes, I hereby proclaim that my torn hamstring has healed.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/08/28/AR2006082800815_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/08/28/AR2006082800815.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Hamstrung -- or a Humbling Lesson in Healing\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'To: Readers. From: Scribe. Re: Long-awaited news. (No, I wasn\\\'t fired; so put away that confetti). After, oh, somewhere around three months, 15 days, 21 hours and 17 minutes, I hereby proclaim that my torn hamstring has healed.\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>Re: Long-awaited news. (No, I wasn\'t fired; so put away that confetti). After, oh, somewhere around three months, 15 days, 21 hours and 17 minutes, I hereby proclaim that my torn hamstring has healed.</p><p>It\'s not that I expect readers to give two figs about my health and fitness (except you, Mom), but there\'s wisdom here for anyone who\'s ever soldiered through an extended recovery or might one day (surprise!) stumble onto this road.</p><p>To recap: I suffered a hamstring tear (mid-grade 2, on the 1-to-3 scale) on May 13 at 10:43:22 a.m. (give or take half a second) while attempting to jump for a Frisbee. I could walk -- with pain -- but could do almost nothing else involving my leg. My doctor prescribed physical therapy and predicted a full recovery in around a month.</p><p>Early on, my treatment consisted mostly of electric stimulation, ultrasound, massage, stretching and icing. While that may sound almost pleasurable, before the injury I was exercising five to six days a week -- willingly -- and all those fancy words in the prior sentence translate, roughly, to &quot;involuntary rest.&quot;</p><p>The first month was like quitting cigarettes or stupid puns: I was so exercise-addicted that I would instinctively don shorts, T-shirt and sneakers, and stand near my door, longingly peering out. Eventually I\'d sit down, maybe try to read, but self-pity would progress first to irritability, then uncontainable impatience.</p><p>So I sought out long-avoided low-impact house projects -- fixing a hinge, sanding a window frame, cleaning a year\'s worth of dead bugs out of the light fixtures -- but even these seemingly innocuous tasks invariably engaged my hamstring.</p><p>Whenever I turned suddenly or stooped or contorted to reach some household fixture, my hammy would wince and the ghosts of Moving Crew columns past would swarm: &quot;Muscles fibers contract instinctively to stabilize the body. . . . Muscles in the back balance those in the front. . . . Rest your injury or it will never heal, meathead.&quot;</p><p>For a while the physical therapy was on track: Within weeks I advanced from the &quot;Everything hurts, even complaining&quot; phase to &quot;Hey, I only feel it when I move!&quot; and then &quot;I bet I can run again.&quot; (Too soon. Bad wager.) Expert reaction ranged from &quot;Perhaps you tried to rush recovery&quot; to &quot;You\'re an idiot, Briley. Now sit down.&quot;</p><p>Reluctantly, I committed to rest. No asterisks, footnotes or qualifiers, just rest, augmented by a revised physical therapy program. (Even my physical therapist seemed baffled at the persistence of the injury.) When I absolutely needed some physical challenge, I did push-ups, sit-ups and even got into a pool a few times to swim laps using only my upper body.</p><p>But these were fleeting bursts and, at some point, I realized I had become a sedentary American. My after-work routine no longer involved staring longingly at my hoop shoes. I finally had insight into how millions of people live with minimal exercise.</p><p>My other revelation? Resting an injury really works. The low murmur of pain in my leg receded to a faint whisper, then nothing. Gingerly, my therapist worked me back into light leg lifts, some specialized exercises, then fast walking on a treadmill.</p><p>Now it\'s time to make good on my May pledge to enroll in yoga classes, to slowly re-strengthen my leg and work smarter to keep this 40-year-old body in tune. I\'d like to say that I\'m also going to let more Frisbees pass by unmolested, but I know myself better than that. ?</p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('459','2','<p>Today, in that back-to-school spirit, we have homework for you. Yeah, we know, everybody wants something this time of year, but we\'re the good guys, remember?</p><p>We get a fair volume of comment, especially during our online chats, from people who claim they work in pressure-cooker environments and could <i>never</i> -- no way, absolutely not, impossibilio -- sneak exercise into their workday. They invariably cite overzealous superiors as the root cause and, after snubbing our suggestions of post-work exercise as infringement on their constitutional rights to happy hour, they ask us to help.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300604_Technorati.html\') ;\ntechnorati.article = new item(\'No Time to Exercise? Blame Your Boss.\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300604.html\',\'Today, in that back-to-school spirit, we have homework for you. Yeah, we know, everybody wants something this time of year, but we\\\'re the good guys, remember?\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300604_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/03/AR2006090300604.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | No Time to Exercise? Blame Your Boss.\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Today, in that back-to-school spirit, we have homework for you. Yeah, we know, everybody wants something this time of year, but we\\\'re the good guys, remember?\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>We suspect that some of these complainers are just trumpeting their busier-than-thou workaholism with a martyr\'s sense of pride (oh, sure, Condoleezza, like you\'re the only one who travels for work). We also assume many gripes reflect reality: We too have toiled in offices where bosses scheduled working doughnut-and-chips lunches and frazzled us with 6 p.m. assignments due at &quot;end of business today.&quot;</p><p>Luckily some organizations set a different tone, with bosses biking into work, staff playing pickup basketball during lunch and managers holding &quot;business casual&quot; kick-boxing sessions with visiting clients. (Hey, a guy can dream.) An increasing number of companies (including my full-time employer\'s) arrange discounted or subsidized gym memberships. Some even offer on-campus fitness centers.</p><p>This, of course, is sound business: Numerous studies show that people who take activity breaks from sedentary work are more productive and upbeat. Add to that the documented cost to employers of obesity and other chronic diseases related to inactivity, and you have a convincing case for a physically fit workforce.</p><p>But back to your assignment: <i>Tell us how your employer encourages or discourages exercise</i> . This could range from budget meetings where every quarterly loss is punished by a month of solitary confinement on the cube farm to executives organizing orienteering outings, or from digitally verified 16-minute lunch breaks to installation of a swank gym.</p><p>We also want to know how these facts of worklife affect you, positively and otherwise, and how you manage to wedge some activity into your working days. We\'re particularly interested in quirky stuff. (Somewhere a CFO combines staff meetings with Krav Maga classes, and we want to hear about it.)</p><p>Send your stories via e-mail to <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> and put &quot;workplace exercise&quot; in the subject line. Anecdotes help -- if nothing else, they can be darn entertaining, and we can always use a few laughs at Moving Crew HQ -- so don\'t spare the details.</p><p>We understand you may not want your name associated with certain comments about your employer (outside of your personal blog, of course). So we will, on request, publish only your first name and the type of organization you work for (for example, &quot;Janet, who works at an iPod accessories warehouse in Jessup&quot;. But, hey, we\'re real journalists here. So we need to know your full name and contact information so we can verify details, including your very existence. We will publish survey results in a future column.</p><p>No chat today today -- it\'s our turn to lead the Hot Yoga session in the conference room-- but we\'ll be back next week.</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('460','2','<p>If we had a nickel for every time someone asked us whether it\'s okay to do cardio and strength training on the same day -- and if so, in what order -- we\'d have at least a quarter, a significant value in a land rife with parking meters. So we\'ll do our best to address those queries, ideally before the meter maid circles back.</p><p>First, for most Moving Crew readers -- i.e., people who exercise at light to moderate intensities -- performing both on one day is fine, according to the American College of Sports Medicine. You\'re not putting high enough demands on your body to significantly compromise the value of either activity or risk injury.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100783_Technorati.html\') ;\ntechnorati.article = new item(\'Putting the Cardio Before the Horse\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100783.html\',\'If we had a nickel for every time someone asked us whether it\\\'s okay to do cardio and strength training on the same day -- and if so, in what order -- we\\\'d have at least a quarter, a significant value in a land rife with parking meters. So we\\\'ll do our best to address those queries, ideally before...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100783_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/11/AR2006091100783.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Putting the Cardio Before the Horse\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'If we had a nickel for every time someone asked us whether it\\\'s okay to do cardio and strength training on the same day -- and if so, in what order -- we\\\'d have at least a quarter, a significant value in a land rife with parking meters. So we\\\'ll do our best to address those queries, ideally before...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>So do your 20 minutes watching CNN on the treadmill, and follow it up with your half-hour set of strength training moves. Or do a strength training circuit of six exercises with no rest between sets and keep your heart tapping throughout. Godspeed, ya big galoot.</p><p>The asterisks begin to fly as intensity levels increase.</p><p>&quot;You wouldn\'t want to have a heavy lifting day after running 10 miles&quot; on the same day, says William Kraemer, a professor of kinesiology, physiology and neurobiology at the University of Connecticut. That\'s because your body is busy restoring energy, rebuilding damaged tissue and recovering hormones exhausted during the first exercise bout.</p><p>After hard activity, &quot;your body wants to say, \'We\'re in repair mode,\' &quot; Kraemer says. If you jump to another demanding task while your system is busy synthesizing protein to repair stressed muscles, the body goes back into metabolic mode, which interrupts the recovery. &quot;You want to be fully metabolically and neurologically capable for the big stuff. Whatever [activity] you do first will have the highest quality,&quot; he says.</p><p>Kraemer suggests following a tougher strength session with a light run, or doing hard interval cardio training before light lifting.</p><p>While the strength-cardio sequence matters little, Walter Thompson, a kinesiology, health and nutrition professor at Georgia State University, does recommend an ordered approach within a strength training session.</p><p>This essentially involves doing the bigger-payoff moves earlier in your workout. So, for example, work your large muscles (quads) before smaller ones (abductors); perform multi-joint exercises (bench press) before single-jointers (biceps curls).</p><p>A related question we hear often (hey, cut us a break -- we need another quarter) is whether doing too much cardio will burn away muscle. Thompson and Kraemer say the answer for most people is no.</p><p>But <i>lots</i> of cardio -- say, an hour of intense activity five days a week -- can deplete muscle glycogen, especially in people on low-carbohydrate diets. (Is anyone still on a low-carb diet?) This could compromise muscle growth. Carbs are our bodies\' first choice as an energy source, and if there\'s not enough available the body will eventually tap into protein stores for energy -- stores that would otherwise be used to strengthen muscle.</p><p>But, Thompson says, even a robust cardio routine should not interfere with muscle mass increase in people with a balanced diet of about 65 percent carbohydrates, 20 percent fat and 15 percent protein.</p><p>There\'s a little more to this -- real sciencey stuff about muscle fiber size -- but the heavy lifting is done (figuratively) and we\'ve got to run (literally: our meter expires in 30 seconds).</p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('461','2','<p>Two weeks ago, we asked readers to tell us how their employers aided or thwarted their efforts to pursue fitness. We expected to hear about pedometers, lunchtime walks, company fitness centers and yoga classes.</p><p>We did.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/09/18/PH2006091800839.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/09/18/PH2006091800839.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/09/18/PH2006091800836.jpg\" border=\"0\"  alt=\"\"  height=\"134\" width=\"228\" align=\"top\"></a></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800834_Technorati.html\') ;\ntechnorati.article = new item(\'Working It Out at Work\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800834.html\',\'Two weeks ago, we asked readers to tell us how their employers aided or thwarted their efforts to pursue fitness. We expected to hear about pedometers, lunchtime walks, company fitness centers and yoga classes.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800834_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<!--wpnitl:var name=\"ids\" expr=\"{\'digg\',\'google\',\'delicious\',\'yahoo\',\'reddit\',\'facebook\'}\"/-->\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800834.html%3Freferrer=digg&title=Working It Out at Work&bodytext=Two weeks ago, we asked readers to tell us how their employers aided or thwarted their efforts to pursue fitness. We expected to hear about pedometers, lunchtime walks, company fitness centers and yoga classes.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Working It Out at Work&labels=&annotation=Two weeks ago, we asked readers to tell us how their employers aided or thwarted their efforts to pursue fitness. We expected to hear about pedometers, lunchtime walks, company fitness centers and yoga classes.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800834.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800834.html%3Freferrer=delicious&title=%22Working It Out at Work%22&notes=Two weeks ago, we asked readers to tell us how their employers aided or thwarted their efforts to pursue fitness. We expected to hear about pedometers, lunchtime walks, company fitness centers and yoga classes.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800834.html%3Freferrer=yahoo&title=Working It Out at Work&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/09/18/AR2006091800834.html%3Freferrer=reddit&title=Working It Out at Work\" target=\"new\">Reddit</a></div></div><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>But we did not expect to hear about the death tube.</p><p>No mortality is involved, of course. It\'s just part of the group activity habit at Pixels &amp; Ink, a design firm in Alexandria.</p><p>&quot;On a few Fridays during the warm weather season,&quot; wrote P&amp;I staffer Camden Richards in an e-mail, &quot;we close the office a bit early and head out in our boss\'s boat for an afternoon of \'death tube\' (i.e., being dragged behind the boat at high speeds on the tube until we are thrown off), water-skiing and swimming.&quot;</p><p>We know, we know: Most of us are only <i>metaphorically</i> dragged behind our bosses at high speeds to near-death. But Pixels &amp;amp; Ink\'s staff gets the real thing -- along with top-level support for organized sports, biking to work and midday runs. The boss himself is a triathlete.</p><p>Perhaps not surprisingly, many fitness-friendly workplaces we heard about have a top dog who supports healthy living and walks the walk, so to speak.</p><p>Of course, it\'s not all sweetness and light in the corner office. For instance, one employee who asked not to be identified by name praised her boss for setting a good example by cycling to work. But she found it &quot;disconcerting&quot; to see him in spandex shorts. (Note to all: When it comes to workplace fitness attire, there\'s little downside to modesty).</p><p>Michelle Davis, who just left the employ of Education Week, wrote about how the Bethesda-based publisher hires fitness instructors to offer classes in the building\'s small gym. Benefits went beyond the cardiovascular.</p><p>&quot;I met and became friends with people who didn\'t work in my department who I would never have gotten to know otherwise,&quot; Davis wrote. Managers &quot;treat you like adults. If you have your work done, [the attitude was,] by all means go take a class or run on the [nearby Capital Crescent] trail on a nice afternoon.&quot;</p><p>Some people were able to work things out despite all-consuming jobs. An attorney with a high-gloss District law firm kept missing her midday workouts due to the press of business. She bit the bullet and started waking up early to hit the firm\'s in-house gym. &quot;I\'m less stressed because traffic is lighter during the morning commute,&quot; she wrote, and the a.m. workout helps her &quot;get mentally organized for the rest of the day.&quot;</p><p>Speaking of individual initiative, we loved the note from Ed Hazelwood, editorial director for Aviation Week Conference &amp; Television in the District, a unit of McGraw-Hill. The firm provides a locked bike cage in the parking garage, has a small gym and offers discounted memberships to off-campus health clubs. Hazelwood reports having biked 2,709 miles, and losing 20 pounds, while commuting this year. But there\'s more.</p><p>&quot;I keep two sets of dumbbells in the office,&quot; he wrote. &quot;Every other day the computer chimes a reminder to knock out bicep curls, triceps pushes and a military lift. In 10 minutes without leaving the desk I feel better.&quot;</p><p>Then he bikes home. &quot;I get home sweaty, feeling great, and the stress of the day got dropped somewhere back along Four Mile Run.&quot;</p><p>Inspiring. Let\'s hope the biking shorts are modest.</p><p><b>-- Craig Stoltz</b></p><p><i>Stories of your own? Share them, or register any fitness question or comment, at<a href=\'mailto:move@washpost.com\'>move@washpost.com</a>.</i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('462','2','<p>We say often that you don\'t need big clanky weights to gain strength, that so-called bodyweight exercises -- push-ups, pull-ups and others that require you to move the weight of your body against the pull of gravity -- will suffice. We then typically waltz off and leave you ear-deep in dust bunnies on the floor, trying to recall your last push-up. So let\'s elaborate.</p><p>\"There is nothing magical about a barbell,\" says Todd Miller, an assistant professor in the department of exercise sciences at George Washington University. \"If you do three sets of push-ups to failure, that\'s the same [effect on your muscles] as doing three sets of a weight to failure,\" provided the weight targets the same muscles. This also applies to pull-ups, squats, sit-ups, chair dips and other bodyweight moves.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950_Technorati.html\') ;\ntechnorati.article = new item(\'Pumping Without the Iron\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950.html\',\'We say often that you don\\\'t need big clanky weights to gain strength, that so-called bodyweight exercises -- push-ups, pull-ups and others that require you to move the weight of your body against the pull of gravity -- will suffice. We then typically waltz off and leave you ear-deep in dust bunnies...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Pumping Without the Iron\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'We say often that you don\\\'t need big clanky weights to gain strength, that so-called bodyweight exercises -- push-ups, pull-ups and others that require you to move the weight of your body against the pull of gravity -- will suffice. We then typically waltz off and leave you ear-deep in dust bunnies...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>But there\'s a catch: The more fit you are, the less benefit you gain. \"If you can only do one push-up, that\'s a very intense exercise for you\" and it will help build strength, Miller says (although doing it with a keg tap in your mouth may compromise the benefit).</p><p>But once you can peel off more than about 15 reps without tiring (in flawless form, of course!), you\'re no longer increasing strength, just endurance.</p><p>\"This isn\'t a bad thing,\" Miller notes, but to continue gaining strength you can add resistance (placing a weight on your back with a push-up or holding milk jugs when you squat). Or you can shift muscle focus by adjusting body position. With push-ups, a narrower hand position will recruit more of the triceps muscles; a wider hand position will focus more on the chest.</p><p>You can also boost benefits by slowing down when you lower your body -- what the fitno-tweaks call the \"negative\" or \"eccentric\" part of the move.</p><p>If you go slower than gravity would normally move you -- for example, by taking four to five seconds to lower yourself from a pull-up instead of just plunging down like a hog carcass -- \"you will really feel that,\" says Steve Farrell, director of professional education at the Cooper Institute in Dallas.</p><p>Your bodyweight exercise starter kit includes two things: (1) you and (2) the following pointers.</p><p><i></i></p><p><i></i></p><p><i>Push-ups: Work your chest, shoulders, triceps and upper back.</i></p><p></p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950_2.html\">2</a></noscript></font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950_3.html\'+unescape(location.search)+\'\">3</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950_3.html\">3</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500950_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('463','2','<p>Usually the phrase \"irritated band\" evokes images of gruff British rockers demanding more Ketel One backstage. For us (until our guitar skills improve), it refers to the iliotibial, or IT, band, a rope of fibrous tissue that extends from hip to knee, along the outside of the thigh. It can become cranky in us amateur fitness folk due to overuse or poor exercise form. The injury is most common in runners but also afflicts cyclists, swimmers, hikers and others who engage in repetitive, moderate-to-intense knee-flexing activities.</p><p>The IT band, which helps stabilize the body during ambulatory motion, hugs the lower knob of the femur. During non-excessive activity, the knee joint, drawing on a handy gel pack of lubricant called the bursa, keeps the IT band sliding silkily over bone.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/02/AR2006100200971_Technorati.html\') ;\ntechnorati.article = new item(\'Rockin\\\' With the IT Band\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/02/AR2006100200971.html\',\'Usually the phrase \"irritated band\" evokes images of gruff British rockers demanding more Ketel One backstage. For us (until our guitar skills improve), it refers to the iliotibial, or IT, band, a rope of fibrous tissue that extends from hip to knee, along the outside of the thigh. It can become...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/02/AR2006100200971_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/resetCookies.js\"></script><!-- delicious --><script>\n<!--\nvar delicious_url = \'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/02/AR2006100200971.html?referrer=delicious\' ;\nvar delicious_headline = \'washingtonpost.com | Rockin\\\' With the IT Band\' ;\nvar delicious_subheadline = \'\' ;\nvar delicious_byline = \'\' ;\ndelicious_byline = ( delicious_byline && delicious_byline.indexOf(\'By \') != 0 ) ? \"By \"+delicious_byline : delicious_byline ;\nvar delicious_blurb = \'Usually the phrase \"irritated band\" evokes images of gruff British rockers demanding more Ketel One backstage. For us (until our guitar skills improve), it refers to the iliotibial, or IT, band, a rope of fibrous tissue that extends from hip to knee, along the outside of the thigh. It can become...\' ;\n// -->\n</script><script src=\"http://media3.washingtonpost.com/wp-srv/javascript/delicious2.js\"></script><style>\n#delicious_display {\ndisplay:none ;\ncolor:#333333 ;\nbackground-color:#EEEEEE ;\npadding:4px ;\npadding-top:0px ;\nborder:1px dotted #0D3159 ;\n}\n</style><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Save &amp; Share</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><ul><li><a href=\"javascript:void(0);\" onclick=\"go_to_delicious()\">Tag This Article</a></li></ul><br clear=\"all\"/><div onclick=\"toggle_delicious_options(delicious_options_on)\" style=\"cursor:pointer;cursor:hand;color:#0C4790;clear:both;font-weight:bold;\"><img src=\"http://www.washingtonpost.com/wp-srv/images/triangle2.gif\" border=\"0\" width=\"8\" height=\"8\" id=\"delicious_triangle\"/></a>&nbsp;Saving options</div><div id=\"delicious_display\"><form id=\"delicious\" style=\"display:inline;\"><div style=\"padding-top:4px;\"><b>1. Save to <span style=\"color:#0D3159;\">description</span>:</b><br/><input type=\"checkbox\" name=\"headline_name\" onclick=\"keep_it_checked(this)\"/>&nbsp;Headline <span style=\"color:#666666;\">(required)</span><br/></div><div style=\"padding-top:4px;\"><b>2. Save to <span style=\"color:#0D3159;\">notes</span> (255 character max):</b><br/><input type=\"checkbox\" name=\"blurb_notes\" onclick=\"set_delicious_options_changed(this,DELICIOUS_NOTES_BLURB)\"/>&nbsp;Blurb<br/></div></form><div style=\"padding-top:4px;font-weight:bold;\">3. <span onclick=\"go_to_delicious()\" style=\"cursor:pointer;cursor:hand;text-decoration:underline;color:#0C4790;\">Tag This Article</span></div></div><div style=\"padding-top:10px;\"><a href=\"http://del.icio.us/\"><img src=\"http://media3.washingtonpost.com/wp-srv/delicious/images/delicious136x13.gif\" border=\"0\" width=\"136\" height=\"13\"/></a></div></div></div></div><script>setTimeout(\'update_delicious_form(delicious_cookie)\',1)</script>\n</td></tr></table>\n<p>But if you try to advance a training regimen too quickly or rush back from injury, the bursa can\'t produce enough lube and the IT band rubs coarsely over dry bone, says David Johnson, an orthopedic sports medicine specialist at the Washington Hospital Center. The irritation usually arises on the outside of the knee but can also occur at the hip, where the band attaches to that bone.</p><p>\"I see this in runners and in people who go out and ride a bicycle 30 miles even though they haven\'t ridden in years,\" Johnson notes. He also treats a lot of 40-year-old guys. \"They go out to play a sport and think they should [perform] like they did 15 years ago because they still feel the same physically.\" Ahem. Anyway.</p><p>An article in the journal The Physician and Sportsmedicine, from February 2000, noted that runners who stick to one side of the road often suffer the injury because most roadways peak in the middle and taper toward the sides, so every step with the curb-side foot forces tiny mechanical adjustments of which the IT band eventually disapproves.</p><p>The good news: You can prevent the syndrome -- and treat most cases -- with simple stretching and strengthening. People with weak hip flexor muscles are more prone to IT band pain.</p><p>For hip strength, lie on your side, prop head on hand and slowly lift one leg toward the ceiling. Use a light ankle weight if this seems too easy.</p><p>Also, per our standard tissue-protection rules, strengthen surrounding musculature -- gluteus, quads, hamstrings and calf muscles.</p><p>In addition, Johnson suggests these stretches:</p><p></p><p>? While standing, cross the ailing leg over the other one so feet are together, legs straight, and lean gently away from the hurt side, bracing on a wall for balance if needed.</p><p></p><p>? Place the ankle of the bad leg on the opposing knee and sit into a stretch, like you\'re doing a squat, keeping the bad knee out like a chicken bone. Do five, five-second reps of each -- until you feel the stretch, but not pain.</p><p>Even better news: In most cases you don\'t have to quit your activity, Johnson says. Cut your distance in half. If the pain doesn\'t recede, halve it again. Always ice for about 15 minutes after activity and take anti-inflammatories to treat pain. If pain persists for two to four weeks, see a doctor. And once you heal, return to action slowly and steadily.</p><p>Gotta run. The bloody Ketel One finally arrived. Questions about your IT band or other favorite body part? E-mail: <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('464','2','<p>We see horseback riding as a leisure -- not fitness -- activity. So when we heard about an electronic equine by the name of Joba, purported to boost core strength via regular \"riding,\" we thought the claims must be a load of, well, equine output. But obligated to patrol the barbed wire of the fitness frontier for you, our valued exercise pardners, we saddled up for a test ride.</p><p>The Joba looks more like a late-model motorcycle seat mounted to the base of an exercise cycle than a horseback. (Invented in Japan, the Joba serves as the basis of several devices sold in the United States; we tried a Panasonic Core Trainer.) Users sit as they would on a live steed, feet in plastic stirrups, holding a handle where the reins would be. Direction and speed of saddle movement are controlled via a small lighted control panel.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241_Technorati.html\') ;\ntechnorati.article = new item(\'A Core Workout  --  or Just Horsing Around?\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241.html\',\'We see horseback riding as a leisure -- not fitness -- activity. So when we heard about an electronic equine by the name of Joba, purported to boost core strength via regular \"riding,\" we thought the claims must be a load of, well, equine output. But obligated to patrol the barbed wire of the...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241.html%3Freferrer=digg&title=A Core Workout  --  or Just Horsing Around?&bodytext=We see horseback riding as a leisure -- not fitness -- activity. So when we heard about an electronic equine by the name of Joba, purported to boost core strength via regular \'riding,\' we thought the claims must be a load of, well, equine output. But obligated to patrol the barbed wire of the...\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=A Core Workout  --  or Just Horsing Around?&labels=&annotation=We see horseback riding as a leisure -- not fitness -- activity. So when we heard about an electronic equine by the name of Joba, purported to boost core strength via regular \'riding,\' we thought the claims must be a load of, well, equine output. But obligated to patrol the barbed wire of the...&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241.html%3Freferrer=delicious&title=%22A Core Workout  --  or Just Horsing Around?%22&notes=We see horseback riding as a leisure -- not fitness -- activity. So when we heard about an electronic equine by the name of Joba, purported to boost core strength via regular \'riding,\' we thought the claims must be a load of, well, equine output. But obligated to patrol the barbed wire of the...\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241.html%3Freferrer=yahoo&title=A Core Workout  --  or Just Horsing Around?&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241.html%3Freferrer=reddit&title=A Core Workout  --  or Just Horsing Around?\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/06/AR2006100601241.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'A Core Workout  --  or Just Horsing Around?\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/></div></div></div>\n</td></tr></table>\n<p>The premise? By jostling back and forth, side to side and in lurching ovals, you instinctively engage your core and thigh muscles (to maintain balance) and burn a few calories in the effort (about 200 an hour), while improving posture -- all without the effort of a sit-up or a Pilates session.</p><p>The Joba purportedly works the back, abdominal, quadriceps, gluteus and thigh muscles, with \"modest\" aerobic benefit. Marketers cite studies showing strength gains after 20 sessions, along with improvements in glucose uptake, an indication of aerobic effect and a key marker in diabetics. The devices are creeping into gyms and are available for home use, with prices ranging from around $750 to $2,000.</p><p>A Japanese doctor thought up the Joba as a physical therapy aid, not a Swedish weight-loss belt for caballeros. During a trip to Norway, he saw therapists there using horseback riding to help rehabilitate injured patients.</p><p>I plugged in a loaner unit in my living room (blinds safely drawn), climbed on and hit the \"manual control\" button. The Core Trainer rocked me around with the uncertain syncopation of an arthritic donkey. I boosted the speed, and the trainer gyrated with a modest urgency that said, \"Now hold on, city slicker. Who you callin\' arthritic?\"</p><p>But aside from some subtle neuromuscular adjustments to ensure I stayed in good posture, riding the bronco demanded little physical exertion. (Full disclosure: I have a fairly strong core; the Joba might have more noticeable impact on the less fit.)</p><p>I toured the other settings -- buttons labeled \"Forward Tilt WAIST\" \"Backward Tilt HIPS\" and \"Side to Side WORKOUT\" -- with similar results: During bouncier moments, I engaged my thigh muscles to keep steady and occasionally had to lean forward or back, but the e-nimal (har!) brought me closer to motion sickness than improved fitness. Memo to Panasonic: This would be more fun with settings like \"Canyon JUMP\" or \"Uh Oh BEAR\".</p><p>After 15 minutes (my model\'s preset time limit), I eased into the virtual corral and hopped off.</p><p>I wondered if this wasn\'t one of those stealth workouts, like the first big hike of the season, where you feel fine immediately afterward but can barely move the next day. Alas, the morning after I felt no soreness or muscle fatigue.</p><p>You might not want to hear it, but for efficient, effective core exercise, we still endorse standard-bearing crunches, planks, bridges, push-ups and the like.</p><p>Or you could come to my house and help me carry a horse out to pasture. ?</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('465','2','<p>Today\'s topic is a pain in the neck. We mean this literally. (Hey, this is the Moving Crew you\'re reading. You want metaphors, check out op-ed.)</p><p>Neck pain may seem to stem from a single action -- an awkward sit-up, turning your head to see merging traffic, yelling \"hi-YA!\" while performing martial arts on a mosquito. But for recreational athletes or civilians pursing a fitter life, these injuries usually stem in part from longer-term neglect.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/10/16/PH2006101601003.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/10/16/PH2006101601003.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/10/16/PH2006101601001.jpg\" border=\"0\"  alt=\"Give your neck a break: Stretch it.\"  height=\"185\" width=\"228\" align=\"top\"></a><div id=\"caption\">Give your neck a break: Stretch it.<span id=\"credit\"> (Getty Images) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000_Technorati.html\') ;\ntechnorati.article = new item(\'A Relief in the Neck\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000.html\',\'Today\\\'s topic is a pain in the neck. We mean this literally. (Hey, this is the Moving Crew you\\\'re reading. You want metaphors, check out op-ed.)\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<!--wpnitl:var name=\"ids\" expr=\"{\'digg\',\'google\',\'delicious\',\'yahoo\',\'reddit\',\'facebook\'}\"/-->\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000.html%3Freferrer=digg&title=A Relief in the Neck&bodytext=Today\'s topic is a pain in the neck. We mean this literally. (Hey, this is the Moving Crew you\'re reading. You want metaphors, check out op-ed.)\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=A Relief in the Neck&labels=&annotation=Today\'s topic is a pain in the neck. We mean this literally. (Hey, this is the Moving Crew you\'re reading. You want metaphors, check out op-ed.)&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000.html%3Freferrer=delicious&title=%22A Relief in the Neck%22&notes=Today\'s topic is a pain in the neck. We mean this literally. (Hey, this is the Moving Crew you\'re reading. You want metaphors, check out op-ed.)\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000.html%3Freferrer=yahoo&title=A Relief in the Neck&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000.html%3Freferrer=reddit&title=A Relief in the Neck\" target=\"new\">Reddit</a></div></div><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>The culprit, says Stephen Rice, director of sports medicine at Jersey Shore University Medical Center in Neptune, N.J., is sometimes a poor fitness strategy.</p><p>\"Many, many people focus [their workouts] on the muscles in the front of their bodies,\" such as those in the chest, shoulders, abs and biceps, Rice says. Developing those \"mirror muscles\" while ignoring the muscles that support your spine and torso pulls you off your body\'s preferred balance point on your spine.</p><p>Culprit No. 2: bad posture. Does Quasimodo ring a bell, desk jockey? Look at how you sit: shoulders scrunched high, neck craned toward the computer screen, back rounded like, well, the guy who works the bell tower. Hold this posture for, say, 7 1/2  hours a day. Even a good workout regimen and a strong core can do little to neutralize the daily torture.</p><p>And so the muscles in and around your neck work harder to keep your head vertical. This continual engagement fatigues the muscles, leaving them vulnerable to strain from even a minor twitch or rotation.</p><p>\"Your head weighs about the same as a honeydew,\" Rice observes. \"If it\" -- the head, not the melon -- \"tilts forward, even five degrees, that is a lot of added pressure. Your head won\'t fall off [insert relieved cheer here], but you will use muscle to hold it up.\"</p><p>In proper standing posture, Rice says, \"you could drop a plumb line from your earlobe and it would hit your shoulder, hip, knee and ankle.\" In such alignment, the craftily designed spinal column will support much of your body weight.</p><p>Contrary to what Mom might have told you, a ramrod-straight spine is not the goal: The spinal column naturally curves inward at the neck and again in mid-back to help dissipate shock to the vertebrae during impact.</p><p>To protect your neck from injury, isometric exercises help build strength. Do two sets of six to eight reps, twice a week, of the following, placing your hand on your head to provide moderate resistance:</p><p></p><p>? Lower chin to chest (hand on forehead).</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000_2.html\">2</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/16/AR2006101601000_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('466','2','<p>Of all the questions we get, we especially like those that reveal your fashion sense. During last week\'s online chat, one participant sought counsel on a short, non-jolting workout she could do in the morning that does not \"require me to put shoes on, change out of my pajamas, or leave my living room.\"</p><p>That eerily mirrors my career goals, but enough about me. With the days growing as short and cold as North Pole elves, now\'s a great time to stockpile workouts you can do in the comfort of home.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/10/30/PH2006103000913.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/10/30/PH2006103000913.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/10/30/PH2006103000908.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"170\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (Image Source - Getty Images/image Source) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906_Technorati.html\') ;\ntechnorati.article = new item(\'Pajama Games: Working Out Without Going Out\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906.html\',\'Of all the questions we get, we especially like those that reveal your fashion sense. During last week\\\'s online chat, one participant sought counsel on a short, non-jolting workout she could do in the morning that does not \"require me to put shoes on, change out of my pajamas, or leave my living...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906.html%3Freferrer=digg&title=Pajama Games: Working Out Without Going Out&bodytext=Of all the questions we get, we especially like those that reveal your fashion sense. During last week\'s online chat, one participant sought counsel on a short, non-jolting workout she could do in the morning that does not \"require me to put shoes on, change out of my pajamas, or leave my living...\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Pajama Games: Working Out Without Going Out&labels=&annotation=Of all the questions we get, we especially like those that reveal your fashion sense. During last week\'s online chat, one participant sought counsel on a short, non-jolting workout she could do in the morning that does not \"require me to put shoes on, change out of my pajamas, or leave my living...&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906.html%3Freferrer=delicious&title=%22Pajama Games: Working Out Without Going Out%22&notes=Of all the questions we get, we especially like those that reveal your fashion sense. During last week\'s online chat, one participant sought counsel on a short, non-jolting workout she could do in the morning that does not \"require me to put shoes on, change out of my pajamas, or leave my living...\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906.html%3Freferrer=yahoo&title=Pajama Games: Working Out Without Going Out&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906.html%3Freferrer=reddit&title=Pajama Games: Working Out Without Going Out\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/10/30/AR2006103000906.html%3Freferrer=facebook\')+\'&t=\'+encodeURIComponent(\'Pajama Games: Working Out Without Going Out\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div style=\"clear:both;\"></div></div></div></div></div></td></tr></table>\n<p>We took the question to Michael Seril, of Whittier, Calif., who was recently named personal trainer of the year by the National Strength and Conditioning Association.</p><p>He laid out the following 20-to-30-minute morning routine for a whole-body strength and light cardio workout. He recommends doing it three days per week.</p><p>First comes the warm-up (don\'t let the pajamas fool you; you still need to ease into exercise to avoid injury): Walk around the house for a few minutes to get some blood moving. Then it\'s one minute of high-stepping, bringing your knees up to waist level. (If people live below you, <i>please</i> do this on a rug). Then one minute of torsal rotation, twisting side to side (not too severely) with feet planted about shoulder-width apart.</p><p>Now comes the real work. Seril\'s got you down for five exercises and a cool-down. Ye of moderate to high fitness should do the following moves with a five- to eight-pound medicine ball; others can use no weight and still reap benefit.</p><p><i>1. Power Squat:</i> Holding the ball to your chest, do a squat. Proper squat technique: Abs engaged, back fairly straight (not hunched), feet shoulder width. Sit into the squat until your thighs are parallel to the floor. Make sure knees do not extend beyond toes. Then come back up.</p><p>Seril\'s version entails raising the ball overhead as you come up, then bringing it back to chest as you sit into the next squat. \"This engages the whole body,\" he says, particularly working the gluteus (butt), quads and abs. (Raise your hands overhead if you\'re not using a ball.) Do one set of 20. Too hard? Count to 20 by two\'s. Then it\'s directly on to . . .</p><p><i>2. Back Lunge With Rotation:</i> Standing and holding the ball to chest, step straight back about three feet with your right foot, and rotate to the right. Do 10 reps. Now switch sides, stepping back with your left foot while turning to the left. These work your quads, calf muscles, obliques and glutes. If you find yourself tipping over like a drunken scarecrow, shorten the back step.</p><p>Return to that joyous squat position, but instead of raising the ball overhead, toss it as you rise up and catch it as you go back down. Do 20 of these; if you accidentally hurl the ball through your ceiling, calmly retrieve it and resume exercising.</p><p><i>3. Side Bridge:</i> Lying on your side, prop yourself on elbow, forearm on floor and perpendicular to your body, then bring your hip up off the floor to achieve a straight line from armpit to ankle, with only elbow and side of foot touching the ground. Hold for 30 seconds on each side. (Rest at 15 seconds if needed).</p><p><i>4. Straight-Ahead Bridge:</i> With chest facing floor and back held straight, prop yourself on forearms and toes, engaging the abs and glutes -- for 30 seconds. Feel good? We thought so. So let\'s do numbers 1 through 4 again! --with this one difference . . .</p><p><i>5. Crunch time:</i> On the second go-around, swap the side bridges for 90 seconds of crunches -- legs raised and soles of feet facing ceiling -- ball held to chest for added resistance. Phew, you\'re done.</p><p>Cool down by repeating the warm-up.</p><p>Done in rapid succession -- with 30-second breaks between sets -- this workout will tax you. Newbies can extend the warm-up and take longer between sets.</p><p>Seril\'s suggestions for the other days of the week involve pants, shoes and other trappings of modernity. Tempting, but you gotta stick to your goals: No pj\'s, no deal. Oh, and no chat this week. E-mail: <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('467','2','<p>One thing we often hear from parents is that they lack the time to exercise. I find this curious: As a youth, I gave my parents hourly opportunities for exercise -- diving to catch falling lamps, for example, hoisting the bureau off my little sister and yanking me from the jaws of one self-inflicted disaster after another.</p><p>But I guess times have changed, which is one reason Cathy Moxley, an exercise physiologist and motivational coach, has written \"The Busy Mom\'s Ultimate Fitness Guide\" (Fitness InSight, 2006). \"Great,\" you\'re thinking. \"No time to exercise, and you\'re telling me to find time to read a book on finding time to exercise.\" Well, yes. From a strictly informational standpoint, Moxley doesn\'t offer much new -- let\'s be honest, this is fitness we\'re discussing, not nanotechnology -- but she does a nice job of providing perspective and motivation within the context of reality parenting.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><link rel=\"image_src\" ref=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/03/PH2006110301949.jpg\"/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/03/PH2006110301951.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/03/PH2006110301951.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/03/PH2006110301949.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"134\" align=\"top\"></a></div>\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948_Technorati.html\') ;\ntechnorati.article = new item(\'Excuse Me, but Having Kids Is No Excuse\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948.html\',\'One thing we often hear from parents is that they lack the time to exercise. I find this curious: As a youth, I gave my parents hourly opportunities for exercise -- diving to catch falling lamps, for example, hoisting the bureau off my little sister and yanking me from the jaws of one self-inflicted...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948.html%3Freferrer=digg&title=Excuse Me, but Having Kids Is No Excuse&bodytext=One thing we often hear from parents is that they lack the time to exercise. I find this curious: As a youth, I gave my parents hourly opportunities for exercise -- diving to catch falling lamps, for example, hoisting the bureau off my little sister and yanking me from the jaws of one self-inflicted...\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Excuse Me, but Having Kids Is No Excuse&labels=&annotation=One thing we often hear from parents is that they lack the time to exercise. I find this curious: As a youth, I gave my parents hourly opportunities for exercise -- diving to catch falling lamps, for example, hoisting the bureau off my little sister and yanking me from the jaws of one self-inflicted...&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948.html%3Freferrer=delicious&title=%22Excuse Me, but Having Kids Is No Excuse%22&notes=One thing we often hear from parents is that they lack the time to exercise. I find this curious: As a youth, I gave my parents hourly opportunities for exercise -- diving to catch falling lamps, for example, hoisting the bureau off my little sister and yanking me from the jaws of one self-inflicted...\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948.html%3Freferrer=yahoo&title=Excuse Me, but Having Kids Is No Excuse&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948.html%3Freferrer=reddit&title=Excuse Me, but Having Kids Is No Excuse\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/03/AR2006110301948.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Excuse Me, but Having Kids Is No Excuse\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div style=\"clear:both;\"></div></div></div></div></div></td></tr></table>\n<p>She\'s not telling you that you\'ll have a brand-new body in five weeks or buns of titanium after just four seconds a day. With three kids of her own, she coaches moms to work around the challenges. For example, she suggests \"mini-exercise options,\" such as doing 20 minutes of treadmill and a few crunches instead of your typical 75-minute routine, on particularly crazed days.</p><p>Echoing a steadfast plank of the Moving Crew platform, Moxley writes that a consistent habit, regardless of the length or intensity of the workouts, is \"the most important part of exercise.\" Her book is a guide to changing one\'s mind-set so that exercise become part of even the most harried life.</p><p>Moxley lists common cries of the sedentary -- no time for exercise, too tired, boring, don\'t need it, bum knee -- then cheerfully dismantles those excuses with familiar but important points: Make exercise a priority and you\'ll find the time; activity boosts energy; make it fun, etc.</p><p>Like many nouveau fitno-preachers, Moxley can be almost too gentle -- for example, by instructing the sedentary to launch their fitness journey with \"pre-contemplation.\" But that same compassion works well in helping readers through the inevitable setbacks of the fitness struggle: Treat yourself as you would a friend during a rough patch. Instead of self-abasement, give yourself consolation, encouragement and another chance to succeed.</p><p>Moxley only occasionally defaults to nerdy kinesiology, and when she does, she uses the science to make valid points, such as explaining how regular exercise over the years trains your body to release fat from cells.</p><p>The book offers a speedometer approach to fitness progression, starting with the \"I\'m not going to change into exercise clothes\" plan, where moms are nudged to simply accumulate an extra 30 minutes of activity every day, and accelerating through the beginner, intermediate and advanced stages. And readers can turn to almost any page and derive some benefit without having to thumb back through the whole section for context.</p><p>The endgame: Parents should stay fit, using this book or other tools, both for their own good and to keep their reaction time sharp to yank their kids from the jaws of death.</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('468','2','<p>How many of your workouts go something like this: Stride purposefully into gym whistling favorite tune, hum through 10 minutes of cardio warm-up, bang out a set of chest presses, then, let\'s see, maybe some leg extensions, then, hmm, maybe bicep curls? Next, where were we? After 15 minutes you\'ve lost a little steam and a lot of focus, and you\'re not at all sure you\'re getting the full benefit of your gym time.</p><p>Enter MP3 workouts, pictorial move-by-move guides that you download from the Internet to any handheld device -- MP3 player or personal digital assistant -- capable of displaying photos.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><!--link rel=\"image_src\" href=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/10/PH2006111001601.jpg\"/--><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/10/PH2006111001603.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/10/PH2006111001603.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/10/PH2006111001601.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"132\" align=\"top\"></a></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600_Technorati.html\') ;\ntechnorati.article = new item(\'Portable Trainer: An MP3 Workout\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600.html\',\'How many of your workouts go something like this: Stride purposefully into gym whistling favorite tune, hum through 10 minutes of cardio warm-up, bang out a set of chest presses, then, let\\\'s see, maybe some leg extensions, then, hmm, maybe bicep curls? Next, where were we? After 15 minutes you\\\'ve...\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600.html%3Freferrer=digg&title=Portable Trainer: An MP3 Workout&bodytext=How many of your workouts go something like this: Stride purposefully into gym whistling favorite tune, hum through 10 minutes of cardio warm-up, bang out a set of chest presses, then, let\'s see, maybe some leg extensions, then, hmm, maybe bicep curls? Next, where were we? After 15 minutes you\'ve...\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Portable Trainer: An MP3 Workout&labels=&annotation=How many of your workouts go something like this: Stride purposefully into gym whistling favorite tune, hum through 10 minutes of cardio warm-up, bang out a set of chest presses, then, let\'s see, maybe some leg extensions, then, hmm, maybe bicep curls? Next, where were we? After 15 minutes you\'ve...&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600.html%3Freferrer=delicious&title=%22Portable Trainer: An MP3 Workout%22&notes=How many of your workouts go something like this: Stride purposefully into gym whistling favorite tune, hum through 10 minutes of cardio warm-up, bang out a set of chest presses, then, let\'s see, maybe some leg extensions, then, hmm, maybe bicep curls? Next, where were we? After 15 minutes you\'ve...\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600.html%3Freferrer=yahoo&title=Portable Trainer: An MP3 Workout&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600.html%3Freferrer=reddit&title=Portable Trainer: An MP3 Workout\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/10/AR2006111001600.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Portable Trainer: An MP3 Workout\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div style=\"clear:both;\"></div></div></div></div></div></td></tr></table>\n<p>When I first heard of these, I envisioned a pricey download and workouts led by a painfully merry cheerleader, backed by thumping techno tunes.</p><p>What I got, via a program called PumpOne, was a basic, easy-to-follow full-body strength routine (PumpOne\'s free sample workout), with clear photos of some guy much fitter than I performing each exercise and accompanying notes on proper form. Most workouts cost $19.</p><p>For the uninitiated, these downloads are simple: Go to the vendor Web site (for example, <a href=\"http://www.pumpone.com\" target=\"\">http:/<wbr/>/<wbr/>www.pumpone.com</a> ), buy a routine, then plug your MP3 player into your computer and transfer the file.</p><p>My workout opened with perfunctory safety messages (never exceed your limit, stop if you feel pain, call a doctor if you swallow a dumbbell), an explanation of sets and reps, and a five-minute warm-up. Ten strength exercises followed. I secured my iPod in its handy elastic armband and clicked through the exercises by thumb.</p><p>At first, the lack of a voice-over was a tad disappointing: Having Mr. Buff verbally explain the squat, chest press or lat pull-down, and provide a little motivational chatter, might have been nice. The company says it intentionally skipped the audio drill sergeant because most exercisers prefer to listen to their own music, which these programs allow.</p><p>I came to enjoy the simplicity of the presentation, with no pressure to race ahead to the next move before I was ready. And the frame-by-frame format allows users to rearrange workouts and combine elements from multiple routines to craft optimal exercise sessions. (Also, the firm says it is expanding its line to include sports-specific training for golf, skiing, tennis, triathlons and other pursuits.)</p><p>What\'s missing? I would have liked a notation stating precisely which muscles each exercise worked and perhaps another slide exposing common mistakes people make in form.</p><p>Could these workouts help provide direction for <i>your</i> workout? That\'s your call. But at least it\'s a practical use of gadgetry. Now if they could just launch portable, affordable pictorial help for other thorny tasks, like surviving bad hair days, arguing politics, raising children.</p><p>E-mail your questions and comments to <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a> .</p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('469','2','<p>So it seems America has a burgeoning Internet addiction. Really: I read it online. Okay, we all know folks who log too many Web hours running background checks on their parents and uploading videos of their goldfish to YouTube, but there\'s still some gold in them thar pixels.</p><p>This week\'s gem: Yoga Today, which delivers a free -- yes, free! -- yoga class to your computer every day, taught by qualified instructors. I was dubious about this for many reasons (how can I see my computer screen during triangle pose?) but curious enough to try it.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><!--link rel=\"image_src\" href=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/17/PH2006111702158.jpg\"/--><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/17/PH2006111702163.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a><br/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/11/17/PH2006111702163.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/11/17/PH2006111702158.jpg\" border=\"0\"  alt=\"\"  height=\"190\" width=\"215\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (Yogatoday) </span></div></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156_Technorati.html\') ;\ntechnorati.article = new item(\'For Yoga Devotees: The Laptop Pose\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156.html\',\'So it seems America has a burgeoning Internet addiction. Really: I read it online. Okay, we all know folks who log too many Web hours running background checks on their parents and uploading videos of their goldfish to YouTube, but there\\\'s still some gold in them thar pixels.\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156.html%3Freferrer=digg&title=For Yoga Devotees: The Laptop Pose&bodytext=So it seems America has a burgeoning Internet addiction. Really: I read it online. Okay, we all know folks who log too many Web hours running background checks on their parents and uploading videos of their goldfish to YouTube, but there\'s still some gold in them thar pixels.\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=For Yoga Devotees: The Laptop Pose&labels=&annotation=So it seems America has a burgeoning Internet addiction. Really: I read it online. Okay, we all know folks who log too many Web hours running background checks on their parents and uploading videos of their goldfish to YouTube, but there\'s still some gold in them thar pixels.&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156.html%3Freferrer=delicious&title=%22For Yoga Devotees: The Laptop Pose%22&notes=So it seems America has a burgeoning Internet addiction. Really: I read it online. Okay, we all know folks who log too many Web hours running background checks on their parents and uploading videos of their goldfish to YouTube, but there\'s still some gold in them thar pixels.\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156.html%3Freferrer=yahoo&title=For Yoga Devotees: The Laptop Pose&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156.html%3Freferrer=reddit&title=For Yoga Devotees: The Laptop Pose\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/11/17/AR2006111702156.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'For Yoga Devotees: The Laptop Pose\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>I set my laptop on a chair in my living room, unrolled my yoga mat and hit the \"play\" button. After two brief ads -- which help fund the production -- I was greeted by Adi Amar, a young Israeli-born instructor, grinning from the Yoga Today studio in Jackson Hole, Wyo.</p><p>Amar described the session as a \"beginner\'s class . . . focusing on opening the chest.\" Also in her studio were two students -- a snowboard shop owner and a massage therapist (ah, the rat race of Jackson Hole!). The students, of varied skill level, help   demonstrate pose modifications.</p><p>I\'ve done my share of yoga and figured I would breeze through the beginner\'s session. Amar had other plans. Within 10 minutes, I was sweating and acutely aware that my shoulders and chest were constrictively tight due to, um, well, probably too much Web surfing.</p><p>\"If you find your shoulder blades pinching in, pull the outer sides of your armpits toward each other,\" Amar instructed as I quivered through one push-up-like pose. As I was pondering this (do armpits have sides?), Amar told us to draw the inner muscles of our forearms together.</p><p>That may sound ludicrous to non-yoga types, but this level of detail closely mimics a live yoga class, and, kidding aside, I found Amar\'s tutelage clear and useful. It helped greatly that she used the students as props; snowboard dude and I seemed to be of similar skill and flexibility, and the adjustments she ordered for him often applied to me as well. (The massage therapist was practically levitating with enlightenment, and I trust the more-advanced home users related to her as well as I connected with the guy.) Although video yoga could never fully replace live instruction -- there is no substitute, for example, for shifting class pace or parsing poses in response to questions -- Yoga Today can be  a valuable tool for people who like to practice at home with the structure and sequence of a class. I also enjoyed the luxury of rewinding the class to revisit nettlesome poses.</p><p>On the downside, what they post is what you get -- for example, the chest class when you might have hoped for hip flexibility -- but you can store downloaded classes in your e-library. Details at <a href=\"http://www.yogatoday.com\" target=\"\">http:/<wbr/>/<wbr/>www.yogatoday.com</a>.</p><p>Speaking of downsides: After three years, it\'s time for me to pass the baton -- all right, the yoga mat -- on this column. Thank you for letting me disrupt your breakfast with detailed accounts of my more ridiculous fitness pursuits. It has been an honor and a pleasure to write for such a lively and involved reader community. Stick around. There\'s plenty more good fitness advice coming in this space. Meanwhile, you\'ve got the basics: Get active, stay positive and, above all, keep it fun.</p><p>No chat today, as we enter serious Thanksgiving preparation mode. Join us online again Dec. 5. Send</p><p></p><p></p><p>e-mail to <a href=\"mailto:move@washpost.com\" target=\"\">move@washpost.com</a>.</p><p></p><p></p><p><b>-- John Briley</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('470','2','<p>\"A youthful mind in a youthful body.\" It\'s a slight spin on an old saw -- and it\'s what keeps Alexandria dancer and choreographer Jayne Letsche on her toes at 85, just as it brings oarsman Bill Cox out onto the Potomac, skimming through the early-morning mist at age 63. They are living proof of what the research tells us: that no matter what your age is, physical activity fosters feelings of well-being. For active men and women like Cox and Letsche, being old is a state of mind -- and one they are not ready to adopt.</p><p>Todd Galati, a kinesiologist with the American Council on Exercise, says that \"adults on average are losing about a half a pound of muscle a year.\" And it doesn\'t take much to slow the loss. \"Some type of strength training -- like two days a week -- can help maintain some of that muscle mass,\" he says, allowing us to continue to lead independent lives.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div class=\"media_photo\"><!--link rel=\"image_src\" href=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/12/01/PH2006120101552.jpg\"/--><div style=\"float:left;position:relative;top:14px;\"><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/12/01/PH2006120101556.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-srv/photo/largerPhoto/images/enlarge_tab.gif\" width=\"103\" height=\"12\" border=\"0\" align=\"bottom\" alt=\"\"></a></div><div style=\"float:left;\"><div style=\"padding-left:135px;\"><img src=\"http://www.washingtonpost.com/wp-srv/photo/images/pictopia1.jpg\" width=\"15\" height=\"12\" border=\"0\"/><span style=\"position:relative;bottom:2px;font-family:Arial;font-size:10px;\"><a href=\"http://pictopia.com/perl/ptp?provider_id=25&ptp_photo_id=xt-mt-25-title_7024656\">Buy This Photo</a></span></div>\n</div><br clear=\"all\"/><a href=\"javascript:void(popitup(\'http://www.washingtonpost.com/wp-dyn/content/photo/2006/12/01/PH2006120101556.html\',650,850))\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/12/01/PH2006120101552.jpg\" border=\"0\"  alt=\"\"  height=\"168\" width=\"228\" align=\"top\"></a><div id=\"caption\"><span id=\"credit\"> (Melina Mara/twp - Twp) </span></div></div>\n<div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2>Aging Well</h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\">\n<p> </p>\n<ul>\n<li><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101539.html\" >After the Rat Race, What Next?</a>\n<li><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101565.html\" >A Late Starter Finishes Ahead</a>\n<li><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101561.html\" >A Shoe That Prevents Arthritis? Just Do It.</a>\n<li><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549.html\" >The Moving Crew: Whatever Rows Your Boat</a>\n</ul>\n<div class=\"clearboth\"></div></div></div></div>\n\n<div style=\"clear:both;\"></div>\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549_Technorati.html\') ;\ntechnorati.article = new item(\'Whatever Rows Your Boat\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549.html\',\'\"A youthful mind in a youthful body.\" It\\\'s a slight spin on an old saw -- and it\\\'s what keeps Alexandria dancer and choreographer Jayne Letsche on her toes at 85, just as it brings oarsman Bill Cox out onto the Potomac, skimming through the early-morning mist at age 63. They are living proof of what the research tells us: that no matter what your age is, physical activity fosters feelings of well-being. For active men and women like Cox and Letsche, being old is a state of mind -- and one they are not ready to adopt....\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549.html%3Freferrer=digg&title=Whatever Rows Your Boat&bodytext=\'A youthful mind in a youthful body.\' It\'s a slight spin on an old saw -- and it\'s what keeps Alexandria dancer and choreographer Jayne Letsche on her toes at 85, just as it brings oarsman Bill Cox out onto the Potomac, skimming through the early-morning mist at age 63. They are living proof of what the research tells us: that no matter what your age is, physical activity fosters feelings of well-being. For active men and women like Cox and Letsche, being old is a state of mind -- and one they are not ready to adopt....\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Whatever Rows Your Boat&labels=&annotation=\'A youthful mind in a youthful body.\' It\'s a slight spin on an old saw -- and it\'s what keeps Alexandria dancer and choreographer Jayne Letsche on her toes at 85, just as it brings oarsman Bill Cox out onto the Potomac, skimming through the early-morning mist at age 63. They are living proof of what the research tells us: that no matter what your age is, physical activity fosters feelings of well-being. For active men and women like Cox and Letsche, being old is a state of mind -- and one they are not ready to adopt....&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549.html%3Freferrer=delicious&title=%22Whatever Rows Your Boat%22&notes=\'A youthful mind in a youthful body.\' It\'s a slight spin on an old saw -- and it\'s what keeps Alexandria dancer and choreographer Jayne Letsche on her toes at 85, just as it brings oarsman Bill Cox out onto the Potomac, skimming through the early-morning mist at age 63. They are living proof of what the research tells us: that no matter what your age is, physical activity fosters feelings of well-being. For active men and women like Cox and Letsche, being old is a state of mind -- and one they are not ready to adopt....\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549.html%3Freferrer=yahoo&title=Whatever Rows Your Boat&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549.html%3Freferrer=reddit&title=Whatever Rows Your Boat\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/01/AR2006120101549.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Whatever Rows Your Boat\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>No need to explain that to Cox, an engineer from Bethesda who begins most days with an elite crew of rowers (including his favored rowing partner, Cindy Cole, 50) at the Potomac Boat Club, whose members take to the river even through the winter chill.</p><p>Cox, who rowed in college, turned to sculling in his 50s when other forms of exercise took their toll. \"Before that I ran and biked. The running, after many years of it, I was starting to feel it in my knees and other points. Rowing is non-impact; it\'s excellent exercise; it works all of the muscle groups. It\'s also very technical -- it\'s like any other sport, you have to get very good at it before you get efficient. It\'s relaxing, at the same time very strenuous,\" he says.</p><p>\"And what\'s not to like about getting out on this river at 6 in the morning?\" he asked as he pulled up to the dock around 7:30.</p><p>On the same late-November morning, Shawn Fenty was combing the trails of Rock Creek Park with a small group of runners -- led by his mayor-elect brother -- at a steady seven-minute-mile clip. At 41, Shawn Fenty, general manager of the running-shoe store Fleet Feet in Adams Morgan, says he already feels some of the strain that comes with age. \"Yes, it does take longer to recover from an injury,\" he admits. But the exercise makes him feel good, and endurance runs in the family. \"We had my dad as an example, and you tend to do what you are naturally inclined to do.\"</p><p>Fitness is unique to each body, but some of what might be lost with age can be saved, Galati says. First, strength training (that is, a minimum number of reps using weights, a cable or the body) helps maintain muscle mass; second, balance and cardiovascular training (aerobics, tennis, running, swimming and biking, for example) help the flow of blood to vital organs; and third, flexibility training (stretching and yoga) maintains your joints\' range of motion.</p><p>As Cox, Letsche (who is director of the Diamonds, a senior tap-dancing troupe in Alexandria) and Edmund Cooke, 63, a labor attorney who sets aside time as to practice karate at DC Self Defense Karate Association in Mount Pleasant know: If you\'re engaged, doing what you used to do or what you could have done when you were young, you\'re not going to <i>feel</i> old.</p><p></p><p><b>-- Meaghan Wolff</b></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('471','2','<p>I am a fitness equipment nut. But my husband has learned not to let me near sporting goods stores, and I know better than to let late-night TV purchases drain my wallet and clutter my closets . . . anymore. Instead, to maintain my habit and my marriage, I\'ve conned Hubby into thinking that we\'re bonding over building projects when really I\'m just using him to get gym equipment on the cheap. Hence, my homemade \"crafty\" gym.</p><P><FONT FACE=\"Arial,Helvetica\" COLOR=\"#000000\" SIZE=\"-1\"><B>Project 1: Sandbag</B><br/><!-- BREAK --></FONT><hr size=\"1\" align=\"left\" color=\"#cccccc\"></P><p>Talk about a versatile piece of equipment. You can hoist a sandbag to work the upper body, jump over it for cardio training, put it on the shoulders or hold it while walking, squatting or lunging for intense lower-body training. When I\'m feeling hard-core, I attach the bag to my weight lifting belt and drag it around.</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672_Technorati.html\') ;\ntechnorati.article = new item(\'A Build-It-Yourself Gym\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672.html\',\'I am a fitness equipment nut. But my husband has learned not to let me near sporting goods stores, and I know better than to let late-night TV purchases drain my wallet and clutter my closets . . . anymore. Instead, to maintain my habit and my marriage, I\\\'ve conned Hubby into thinking that we\\\'re bonding over building projects when really I\\\'m just using him to get gym equipment on the cheap. Hence, my homemade \"crafty\" gym....\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672.html%3Freferrer=digg&title=A Build-It-Yourself Gym&bodytext=I am a fitness equipment nut. But my husband has learned not to let me near sporting goods stores, and I know better than to let late-night TV purchases drain my wallet and clutter my closets . . . anymore. Instead, to maintain my habit and my marriage, I\'ve conned Hubby into thinking that we\'re bonding over building projects when really I\'m just using him to get gym equipment on the cheap. Hence, my homemade \'crafty\' gym....\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=A Build-It-Yourself Gym&labels=&annotation=I am a fitness equipment nut. But my husband has learned not to let me near sporting goods stores, and I know better than to let late-night TV purchases drain my wallet and clutter my closets . . . anymore. Instead, to maintain my habit and my marriage, I\'ve conned Hubby into thinking that we\'re bonding over building projects when really I\'m just using him to get gym equipment on the cheap. Hence, my homemade \'crafty\' gym....&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672.html%3Freferrer=delicious&title=%22A Build-It-Yourself Gym%22&notes=I am a fitness equipment nut. But my husband has learned not to let me near sporting goods stores, and I know better than to let late-night TV purchases drain my wallet and clutter my closets . . . anymore. Instead, to maintain my habit and my marriage, I\'ve conned Hubby into thinking that we\'re bonding over building projects when really I\'m just using him to get gym equipment on the cheap. Hence, my homemade \'crafty\' gym....\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672.html%3Freferrer=yahoo&title=A Build-It-Yourself Gym&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672.html%3Freferrer=reddit&title=A Build-It-Yourself Gym\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'A Build-It-Yourself Gym\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p><i></i></p><p><i>Cost:</i>$22</p><p><i></i></p><p><i>Materials:</i> One Army surplus (or other rugged) duffel bag, several one-gallon plastic zip-top bags, one contractor bag or thick garbage bag, duct tape, 50 pounds of sand</p><p><i></i></p><p><i>How to:</i> Fill the zip-top bags three-quarters full with sand; press out air. Tape each bag lengthwise and then widthwise until you have what looks like a foot-square silver pillow.</p><p>Fill the contractor bag with the duct-taped sand packets to the weight you want. Gather the bag at the top, twist twice and fold the contractor bag down over itself to reinforce the shell. Completely cover the shell with duct tape. Put the taped shell into the duffel bag.</p><p><i></i></p><p><i></i><i>Sandbag thruster</i> <i>:</i> Hold the bag against your chest, palms away from your body. Grip the bag from the top. Squat down (weight over your heels, to protect your knees), then stand up and lift the sandbag overhead in one motion. Do five reps. Repeat.</p><P><FONT FACE=\"Arial,Helvetica\" COLOR=\"#000000\" SIZE=\"-1\"><B>Project 2: Medicine Ball</B><br/><!-- BREAK --></FONT><hr size=\"1\" align=\"left\" color=\"#cccccc\"></P><p><i></i>The weighted ball has a long fitness pedigree: Even Hippocrates was a fan. Tossing the ball strengthens arms and shoulders, and it\'s a star for abdominal twists and weighted sit-ups. One challenging move is to hold the ball overhead and slowly bend side to side. My favorite exercise is called &quot;Where\'s Fido?&quot; I take the ball, hurl it, fetch it myself, and repeat until I fall down.</p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672_2.html\">2</a></noscript></font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672_3.html\'+unescape(location.search)+\'\">3</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672_3.html\">3</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/08/AR2006120801672_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('472','2','<p><i></i></p><p><i>Dance Hoop</i></p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthColumns_206.gif\" border=\"0\" alt=\"Health: The Moving Crew\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<!-- <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a> -->\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">About the Crew</a> | <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Ask the Crew</a><br/>\n<br clear=\"all\" />\n</p>\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500954.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" />\n<b>John Briley</b><br/>Adrenaline-addict outdoor sports enthusiast, pickup basketball player, veteran gym rat and author of the Moving Crew column that appears weekly in The Washington Post Health section.\n<br clear=\"all\" />\n</p> -->\n<!-- <p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500955.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/craig+stoltz/\"><b>Craig Stoltz</b></a><br/> Health section editor, functional fitness evangelist, health club habitue, hack golfer and doomed middle-aged battler of the effects of aging.\n<br clear=\"all\" />\n</p> -->\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/07/25/PH2006072500956.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Moving Crew\" /></a>\n<a href=\"http://projects.washingtonpost.com/staff/email/susan+morse/\"><b>Susan Morse</b></a><br/> Health section assistant editor, hiker, kayaker, swimmer and dabbler in a variety of exercise regimens.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">VISIT THE ARCHIVES</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<H2>Browse the Archives</H2>\n<div class=\"sidebarcontent\">\n<div class=\"sidebarbox\">\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/25/LI2005032500785.html\">Recent Columns</a></b></p>\n<p><b><a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Discussion Transcripts</a></b></p>\n<div class=\"clearboth\"></div>\n</div>\n</div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_Technorati.html\') ;\ntechnorati.article = new item(\'Gifts That Are Nothing Less Than Moving\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886.html\',\'Dance Hoop For Whom : Your sister; your mother Price : $30\',\'\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886.html%3Freferrer=digg&title=Gifts That Are Nothing Less Than Moving&bodytext=Dance Hoop For Whom : Your sister; your mother Price : $30\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Gifts That Are Nothing Less Than Moving&labels=&annotation=Dance Hoop For Whom : Your sister; your mother Price : $30&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886.html%3Freferrer=delicious&title=%22Gifts That Are Nothing Less Than Moving%22&notes=Dance Hoop For Whom : Your sister; your mother Price : $30\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886.html%3Freferrer=yahoo&title=Gifts That Are Nothing Less Than Moving&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886.html%3Freferrer=reddit&title=Gifts That Are Nothing Less Than Moving\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Gifts That Are Nothing Less Than Moving\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p></p><p></p><p><i>For Whom</i>: Your sister; your mother</p><p></p><p><i>Price</i>: $30</p><p></p><p><i>Sweat Factor</i>: Variable</p><p></p><p><i>Test Drive</i>: If you thought the hula hoop was a thing of your past, think again. This foam-covered hoop is adjustable, not so much to fit girths of varying circumference but because a bigger hoop allows for slower, gentler workouts. Composed of either five or six detachable sections (yes, you can pack it and take it for a whirl when you\'re visiting your in-laws over the holidays), Gaiam\'s Dance Hoop makes it surprisingly easy to get back into the spin of things. (And it comes complete with an instructional high-energy exercise DVD.) Available from the company\'s Web site, <a href=\"http://www.gaiam.com\" target=\"\">http:/<wbr/>/<wbr/>www.gaiam.com</a>.</p><p><i></i></p></div></div><br clear=\"all\">\n<div align=\"right\"><table width=\"100%\" cellpadding=\"2\" cellspacing=\"0\" border=\"0\"><tr><td align=\"right\"><font face=\"arial,sans-serif\" color=\"#CC0000\" size=\"-1\"><b>CONTINUED</b></font>&nbsp;&nbsp;&nbsp;&nbsp; <b><font face=\"arial,sans-serif\" size=\"3\" color=\"#CC0000\">1</font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_2.html\'+unescape(location.search)+\'\">2</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_2.html\">2</a></noscript></font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_3.html\'+unescape(location.search)+\'\">3</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_3.html\">3</a></noscript></font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_4.html\'+unescape(location.search)+\'\">4</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_4.html\">4</a></noscript></font> &nbsp;&nbsp; <font face=\"arial,sans-serif\" size=\"3\"><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_5.html\'+unescape(location.search)+\'\">5</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_5.html\">5</a></noscript></font></b> &nbsp;&nbsp;&nbsp;<font face=\"arial, ms sans serif, sans-serif\" size=\"3\"><b><script>document.write(\'<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_2.html\'+unescape(location.search)+\'\">Next</a>\')</script><noscript><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/15/AR2006121501886_2.html\">Next</a></noscript> ></b></font></td></tr></table></div><br>\n');
INSERT INTO `dede_addonarticle` VALUES('473','2','<p>Even though I learned in my first journalism job to \"never assume anything,\" the personal trainer in me makes me pretty confident in assuming -- this being early January -- that you\'ve resolved to improve your fitness this year. Maybe you got some new gear; joined a gym or dusted off your old membership; set your sights on a race or some other goal. In any case, you\'re ready to start.</p><p>Or are you?</p><table cellpadding=\"0\" cellspacing=\"0\" align=\"right\" width=\"238\"><tr><td width=\"10\"></td><td width=\"228\">\n<title></title><div>\n<a href=\"http://www.leanplateclub.com\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/graphic/2006/11/20/GR2006112000860.gif\" height=\"42\" width=\"228\" border=\"0\" valign=\"top\"></a>\n<div class=\"clearboth\"></div>\n<a href=\"http://blog.washingtonpost.com/holidaychallenge/\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/12/05/PH2006120500753.jpg\" height=\"160\" width=\"228\" border=\"0\" valign=\"top\"></a>\n<div class=\"clearboth\"></div>\n<div style=\"font-family:arial;font-size:11px;margin-bottom:10px;color:#333333;\"><a href=\"http://blog.washingtonpost.com/holidaychallenge/\">\n<strong style=\"color:#CC0000;\">HOLIDAY CHALLENGE VIDEO BLOG</strong></a></span>\n<li>Exercising Downtown</li>\n<li>Christmas Calories</li>\n<li>Cookie Overload!</li>\n</div>\n<div style=\"font-family:arial;font-size:11px;margin-bottom:10px;color:#333333;\"><a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/09/25/AR2006092500929.html\"><strong>Lean Plate Club: Add Calcium For Health</strong></a></div>\n<div style=\"font-family:arial;font-size:11px;margin-bottom:10px;color:#333333;\"><a href=\"http://www.leanplateclub.com\"><strong>Full Holiday Challenge Page With Goals</strong></a></div>\n</div>\n\n<script src=\"http://www.washingtonpost.com/wp-adv/jobs4/javascript/scripts.js\"></script>\n<link href=\"http://www.washingtonpost.com/wp-adv/jobs4/css/jobsboxes.css\" rel=\"stylesheet\" type=\"text/css\">\n<!-- ====================================== -->\n<!-- ========= START JOB SEARCH =========== -->\n<!-- ====================================== -->\n<div class=\"jobsearch\">\n<div class=\"jobsbox228\">\n<div class=\"boxpad\">\n<div class=\"titleimg\"><img src=\"http://media.washingtonpost.com/wp-adv/jobs4/images/title-job_search_228.gif\" alt=\"Job Search\" /></div>\n<div style=\"margin-bottom:10px;\">\n<img src=\"http://media.washingtonpost.com/wp-dyn/content/graphic/2006/11/27/GR2006112700853.jpg\" style=\"height:72px;width:80px;float:left;margin-right:7px;\"/>\n<div class=\"job_search_header1\">Your Co-Workers Like McSteamy?</div>\n<p class=\"job_search_text\">We can help you find the right work environment with competitive benefits.</p>\n<div class=\"clearboth\"></div>\n</div>\n<div class=\"job_search_header3\">Nursing, Allied Health:&nbsp;<a href=\"http://www.washingtonpost.com/wp-srv/jobs/DC-health-care-jobs.html?nav=apj\" class=\"font3\">Get a New Job</a></div>\n</div>\n</div>\n</div>\n<!-- ====================================== -->\n<!-- =========== END JOB SEARCH =========== -->\n<!-- ====================================== -->\n\n<title></title><div style=\"width:228px;\">\n<div class=\"sidebarhack\"><b></b></div>\n<div class=\"sidebar\">\n<h2>In Depth</h2>\n<div class=\"sidebarcontent\" style=\"padding-left: 10px; padding-right: 10px;\">\n<div class=\"sidebarbox\" style=\"color: #333;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/health/special/index.html\"><img src=\"http://media.washingtonpost.com/wp-srv/health/images/healthSpecialReports_206.gif\" border=\"0\" alt=\"Health: Special Reports\"></a>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px;\">\n<a href=\"http://www.washingtonpost.com/wp-srv/health/lpc/features/2007/index.html\"><img src=\"http://media.washingtonpost.com/wp-dyn/content/photo/2006/12/29/PH2006122901164.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Success Stories\"/></a>\n<a href=\"http://www.washingtonpost.com/wp-srv/health/lpc/features/2007/index.html\">Success Stories</a><br />\nGain inspiration from Lean Plate Club readers who have lost weight ... and kept it off.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2006/01/27/LI2006012700907.html\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/photo/2006/05/30/PH2006053000889.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"AIDS/HIV\"/></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2006/01/27/LI2006012700907.html\">AIDS/HIV</a><br />\nTwenty-five years after the first diagnosis of the first case of AIDS, the world is waking up to the epidemic.\n<br clear=\"all\" />\n</p>\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/10/17/LI2005101700979.html\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2005/08/23/PH2005082300406.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Bird Flu\" /></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/10/17/LI2005101700979.html\">Focus on Bird Flu</a><br/>Track the latest developments in the spread of the deadly H5N1 influenza virus.\n<br clear=\"all\" />\n</p>\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/11/08/LI2005110800857.html\"><img src=\"http://www.washingtonpost.com/wp-dyn/content/graphic/2005/11/11/GR2005111101024.gif\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Medicare\" /></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/11/08/LI2005110800857.html\">Medicare Part D</a><br/>An in-depth look at Medicare and its new voluntary prescription drug benefit.\n<br clear=\"all\" />\n</p> -->\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://www.washingtonpost.com/swing\"><img src=\"http://media.washingtonpost.com/wp-dyn/content/photo/2005/04/25/PH2005042500121.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"Medicare\" /></a>\n<a href=\"http://www.washingtonpost.com/swing\">Regional Golf</a><br/>Find courses, get pointers and look at some of the area\'s most scenic courses.\n<br clear=\"all\" />\n</p> -->\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px; margin-top: 5px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900755.html\"><img src=\"http://media3.washingtonpost.com/wp-dyn/content/photo/2006/05/26/PH2006052601076.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" /></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/05/29/AR2006052900755.html\">Guns and Children</a><br />\nWhat you think your kids know and what they really know may differ, according to a recent study.\n<br clear=\"all\" />\n</p>\n-->\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px;\">\n<a href=\"http://www.washingtonpost.com/wp-srv/flash/health/caloriecounter/caloriecounter.html\"><img src=\"http://media.washingtonpost.com/wp-dyn/images/I10762-2002May13\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"fastfood\"/></a>\n<a href=\"http://www.washingtonpost.com/wp-srv/flash/health/caloriecounter/caloriecounter.html\">Fast Food Calories</a><br />\nHow do your meals add up? Calculate calories and fat at fast-food restaurants\n<br clear=\"all\" />\n</p> -->\n<!--\n<p style=\"border-top: 1px dashed #CCC; padding-top: 7px;\">\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\"><img src=\"http://www.washingtonpost.com/wp-srv/images/promobox/movingcrewthumb1.jpg\" style=\"float: right; margin-left: 7px;\" width=\"80\" height=\"72\" border=\"0\" alt=\"movingcrew\"/></a>\n<a href=\"http://www.washingtonpost.com/wp-dyn/content/linkset/2005/03/24/LI2005032401363.html\">Moving Crew</a><br />\nGet Moving! Live discussion with the Post\'s John Briley, Susan Morse, Craig Stoltz and Sally Squires\n<br clear=\"all\" />\n</p>\n-->\n<p style=\"border-top: 1px dashed #CCC; margin-top: 5px; padding-top: 7px; font-weight: bold;\">\n&raquo; <a href=\"http://www.washingtonpost.com/wp-dyn/content/health/special/index.html\">MORE SPECIAL REPORTS</a>\n</p>\n</div>\n</div>\n</div>\n<div class=\"clearboth\"></div>\n</div>\n\n<script src=\"http://media3.washingtonpost.com/wp-srv/technorati/Technorati.js\"></script><script>\nvar technorati = new Technorati() ;\ntechnorati.setProperty(\'url\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720_Technorati.html\') ;\ntechnorati.article = new item(\'Go Slowly Now . . . So You Don\\\'t Slump Later\',\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720.html\',\'Even though I learned in my first journalism job to \"never assume anything,\" the personal trainer in me makes me pretty confident in assuming -- this being early January -- that you\\\'ve resolved to improve your fitness this year. Maybe you got some new gear; joined a gym or dusted off your old...\',\'Lennie Magida\') ;\n</script><script src=\"http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720_Technorati.js\"></script><script>document.write( technorati.getDisplaySidebar() );</script>\n<link href=\"http://media3.washingtonpost.com/wp-srv/css/bookmarking.css\" rel=\"stylesheet\" media=\"all\"/><div class=\"sidebarhack\"><b></b></div><div class=\"sidebar\"><h2><table cellpadding=\"0\" cellspacing=\"right\" border=\"0\" width=\"222\"><tr><td class=\"sb-left\" align=\"left\">Save &amp; Share Article</td><td class=\"sb-right\" align=\"right\"><a href=\"http://www.washingtonpost.com/wp-srv/community/saveandshare.html\">What\'s This?</a></td></tr></table></h2><div class=\"sidebarcontent\"><div class=\"sidebarbox\"><div class=\"bookmark\"><div class=\"generic_bookmark digg_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://digg.com/submit?phase=2&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720.html%3Freferrer=digg&title=Go Slowly Now . . . So You Don\'t Slump Later&bodytext=Even though I learned in my first journalism job to \'never assume anything,\' the personal trainer in me makes me pretty confident in assuming -- this being early January -- that you\'ve resolved to improve your fitness this year. Maybe you got some new gear; joined a gym or dusted off your old...\" target=\"new\">Digg</a></div></div><div class=\"generic_bookmark google_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://www.google.com/bookmarks/mark?op=add&title=Go Slowly Now . . . So You Don\'t Slump Later&labels=&annotation=Even though I learned in my first journalism job to \'never assume anything,\' the personal trainer in me makes me pretty confident in assuming -- this being early January -- that you\'ve resolved to improve your fitness this year. Maybe you got some new gear; joined a gym or dusted off your old...&bkmk=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720.html%3Freferrer=google\" target=\"new\">Google</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark delicious_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://del.icio.us/post?v=4&partner=wpni&noui&jump=close&url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720.html%3Freferrer=delicious&title=%22Go Slowly Now . . . So You Don\'t Slump Later%22 By Lennie Magida&notes=Even though I learned in my first journalism job to \'never assume anything,\' the personal trainer in me makes me pretty confident in assuming -- this being early January -- that you\'ve resolved to improve your fitness this year. Maybe you got some new gear; joined a gym or dusted off your old...\" target=\"new\">del.icio.us</a></div></div><div class=\"generic_bookmark yahoo_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://myweb2.search.yahoo.com/myresults/bookmarklet?u=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720.html%3Freferrer=yahoo&title=Go Slowly Now . . . So You Don\'t Slump Later&popup=true\" target=\"new\">Yahoo!</a></div></div><br clear=\"all\"/><div class=\"generic_bookmark reddit_bookmark\"><div class=\"pad_bookmark\"><a href=\"http://reddit.com/submit?url=http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720.html%3Freferrer=reddit&title=Go Slowly Now . . . So You Don\'t Slump Later\" target=\"new\">Reddit</a></div></div><div class=\"generic_bookmark facebook_bookmark\"><div class=\"pad_bookmark\"><a href=\"javascript:void(0);\" onclick=\"void(window.open(\'http://www.facebook.com/sharer.php?u=\'+encodeURIComponent(\'http://www.washingtonpost.com/wp-dyn/content/article/2006/12/29/AR2006122901720.html?referrer=facebook\')+\'&t=\'+encodeURIComponent(\'Go Slowly Now . . . So You Don\\\'t Slump Later\'),\'sharer\',\'toolbar=no,width=642,height=436\'));\">Facebook</a></div></div><br clear=\"all\"/><div id=\"228x40\" style=\"margin-top:10px\"><script>placeAd(\'article\',commercialNode,24,\'\',false)</script><div style=\"clear:both;\"></div></div></div></div></div>\n</td></tr></table>\n<p>Before you suit up and hit the trail (or the gym or the pool), there are a few questions you\'d do well to ask. Not the least of these: Have you chosen an activity you\'ll enjoy enough to stick with when New Year\'s is a distant memory?</p><p>If you are breaking a long habit (one year? ever since you were forced to take PE class in school?) of <i>not</i> exercising, be patient. Not only should you not expect to leap instantly from zero to 60 on the fit-o-meter, you shouldn\'t try to do so -- unless you want to court an injury. To establish a safe, long-term exercise habit, advises the American Council on Exercise, start slow and build up gradually. Miss a day on your finely honed new fitness schedule? Cut yourself some slack.</p><p>Before you even get to those inside-your-head steps, though, make sure you have all the information and green lights you need.</p><p>Even if you feel that your only problem is chronic slothfulness, check with your doctor. Make sure that he or she knows what you\'re looking for: \"I want to start an exercise program. I want to stay healthy and uninjured while I do it. Are there any restrictions I have to follow?\"</p><p>Then check out the Mayo Clinic\'s five-step list for starting a fitness program, at <a href=\"http://www.mayoclinic.com/health/fitness/HQ00171\" target=\"\">http:/<wbr/>/<wbr/>www.mayoclinic.com/<wbr/>health/<wbr/>fitness/<wbr/>HQ00171</a>. If you\'re a beginning exerciser, the trainers advise you to -- in this order -- assess your fitness level, design your fitness program, assemble your equipment, get started and monitor your progress. I\'ll focus and elaborate on just a few of their excellent points.</p><p>First, on the assessment: The measurements that Mayo recommends -- checks of pulse rate, strength, flexibility, endurance, waist size and body mass -- are pretty standard. Even if you don\'t plan to work with a personal trainer on a regular basis, it\'s still a good idea to have a trainer do these assessments. He or she will know what to look for, watch your form and help you interpret the results.</p><p>Second, on designing your personal fitness program: Ask yourself what your goals are. Do you want to lose weight? Defy  your family\'s history of heart disease? Maybe you simply want your upper arms to look good for your sister\'s wedding. All are worthy reasons. Just know what yours are.</p><p>Many different routes can lead you to your goals. So find something you enjoy! Truly, I can\'t give you a more pivotal piece of advice than that, because if you don\'t like what you\'re doing, there are killer odds that you\'ll quit.</p><p>Maybe you like the buzz of a gym and the communal energy of classes, or perhaps a personal trainer suits you better. In either case, make sure your trainer or instructors are qualified. Ask about their background and length of experience. If they push sports supplements, run the other way! And be sure they understand any exercise restrictions you may have. Speak up -- you\'re the paying customer!</p><p>In a class, be sure the instructor can pay adequate attention to you. Your gym\'s body-sculpting teacher may be cute and funny, but those qualities won\'t help you strengthen your core. Large classes can be invigorating, provided you remember this is exercise, not a competition. Go at your own pace. Follow the old cliche of listening to your body. Cliches exist for a reason, you know.</p><p>Maybe the whole gym scene turns you off, and a personal trainer isn\'t an option. All is not lost. On the nearest sidewalk, trail or treadmill is the most basic exercise known to living beings: walking.</p><p>Walk by yourself. Walk with a friend. Walk on a treadmill. Walk outside. Walk slowly at first, and for 10 minutes at a time. Then add some minutes and some 30-second bursts of faster pace. There are few guarantees in this life, but I can virtually guarantee you\'ll see results.</p><p>You can turn a walking routine into a full-body fitness program with a little creativity and no additional equipment. Do some lunges and squats. Practice push-ups on a park bench.</p><p>There are oh-so-many other options for getting fit. But remember, if you\'re going to stick with it, it has to be something you enjoy.</p><p><i>Lennie Magida  has been certified as a personal trainer by the American Council on Exercise since 1999. She is a writer for Special Olympics.</i></p><p><i></i></p></div></div><br clear=\"all\">\n');
INSERT INTO `dede_addonarticle` VALUES('474','2','	<p><p>TUESDAY, June 20 (HealthDay News) -- Drinking cherry juice after exercise may reduce muscle strain-linked pain, according to the results of a small industry-funded study.</p> <p>Researchers at the University of Vermont in Burlington studied 14 volunteers who exercised for a period of seven days. Participants drank either a cherry/apple juice combination drink or a drink with no cherry juice for three days before they exercised, and for another four days after they exercised.</p> <p>Exercises consisted of arm muscles that were flexed and tensed 20 times in only one arm. After two weeks, the process was repeated, with participants who previously drank cherry juice -- which contained the juice from about 50-60 cherries -- switching to the other drink mixture and vice-versa. The arm muscle exercised was also switched.</p> <p>The participants were asked to identify the pain and soreness in their muscles on scale of one to 10, and the researchers also analyzed muscle strength and range of motion.</p> <p>Participants who drank the other juice mixture experienced a 22 percent loss in muscle strength, while those who drank the cherry juice mixture only lost 4 percent of their muscle strength. Their reported pain rating was also much lower, at 2.4 percent compared to 3.2 percent for those who drank the other juice. After 96 hours, the cherry-juice drinkers even gained some muscle strength.</p> <p>Results of the study, which was funded by Cherrypharm Inc., of West Hartford, Conn., were published Wednesday in the online edition of the <i>British Journal of Sports Medicine</i>.</p> <p><b>More information</b> </p> <p>The Mayo Clinic has more about <a href=\" http://www.mayoclinic.com/health/muscle-soreness/AN00933&quot;target =\">muscle soreness</a>.</p> </p>\n		');
INSERT INTO `dede_addonarticle` VALUES('475','2','	<p><p>TUESDAY, June 20 (HealthDay News) -- A nasal spray containing a &quot;love hormone&quot; may actually help defuse marital squabbles, scientists reported Tuesday.</p> <p>The hormone, oxytocin, which has been linked with the ability to maintain healthy interpersonal relationships and healthy psychological boundaries with other people, appears to cut stress during tense social situations or conflict, the researchers told a news conference.</p> <p>To determine that, the researchers used a nasal spray of oxytocin on couples who were put in a stressful situation. They found that levels of cortisol -- a hormone normally elevated in stressful situations -- could be significantly reduced in those given oxytocin.</p> <p>The findings were presented Tuesday at the International Congress of Neuroendocrinology, in Pittsburgh.</p> <p>&quot;We were wondering which hormone or neural transmitter would mediate the positive effect of social bonding,&quot; said lead researcher Beate Ditzen, a postdoctoral fellow in the department of psychiatry and behavioral sciences at Emory University, in Atlanta. &quot;This led us to research on oxytocin.&quot;</p> <p>In their study, Ditzen and colleagues from the University of Fribourg and the University of Zurich, both in Switzerland, had 50 couples engage in mock arguments about unresolved situations in their relationship.</p> <p>Before the couples began arguing, half were given a nasal spray containing oxytocin, while the other couples were given a placebo. Using saliva samples, Ditzen\'s team monitored levels of the so-called stress hormone cortisol. The couples also completed questionnaires that evaluated the quality and social support of their relationships.</p> <p>&quot;Preliminary analysis indicates that there was no increase in cortisol increase in either group,&quot; Ditzen said. &quot;But we had a significant cortisol decrease in the oxytocin group. This decrease was significantly different from the placebo group.&quot;</p> <p>In addition, couples who received oxytocin were able to express their emotions, both negative and positive, more openly than those who received a placebo, Ditzen said. &quot;From a psychological standpoint, this is what we are trying to do in resolving conflicts,&quot; Ditzen added.</p> <p>These finding suggest that oxytocin has a positive effect, Ditzen said, but noted, &quot;We have to be cautious, and wait until all the data is analyzed before we can draw a final conclusion.&quot;</p> <p>Oxytocin, which is produced in the brain and released by the pituitary gland, has been linked in prior research to the ability of people to trust others and take care of each other. A joint Japanese-American study last fall found that female mice bred without the hormone forgot to take care of their young.</p> <p>One expert thinks oxytocin may be useful in treating some psychiatric problems.</p> <p>&quot;This is quite interesting and suggests a potentially important role for oxytocin in social interactions,&quot; said Elliott Albers, director of the Center for Behavioral Neuroscience at Georgia State University. &quot;There is vast animal data that suggests that oxytocin may be linked to pair bonding.&quot;</p> <p>Oxytocin &quot;may be useful for autism,&quot; he added. &quot;It could be useful in treating some disorders, but we will have to see what kind of disorders it might be effective in,&quot;</p> <p>Another study presented at the meeting suggests that hormones such as testosterone and cortisol may contribute to the &quot;home-field advantage&quot; in sports. The need to defend one\'s territory and perform well in front of hometown fans may account for that advantage, researchers report.</p> <p>In this study, Justin Carre, a doctoral candidate in the department of psychology at Brock University in Ontario, Canada, and colleagues monitored testosterone and cortisol levels in members of a Canadian ice hockey team. Hormone levels were checked before and after games.</p> <p>The researchers found that when the home team won, testosterone levels were higher both before and after the game. Moreover, testosterone levels were particularly high before a home game, the researchers noted. This suggests the hormone surge may relate to defending one\'s territory, the scientists said.</p> <p>In addition, the &quot;increase [in cortisol levels] after the loss was significantly greater after the loss than after the win,&quot; Carre said. &quot;One can speculate that loss of status is more stressful.&quot;</p> <p>Levels of cortisol were also higher when playing at home. This may mean that playing in front of family and friends increased stress not felt on the road. However, pre-game self-confidence was also higher when the team played at home. And there was a strong correlation between pre-game self-confidence and performance, Carre\'s team found.</p> <p><b>More information</b></p> <p>For more on the impact of stress on health, visit the <a href=\"http://www.nmha.org/infoctr/factsheets/41.cfm\" target=\"_new\">National Mental Health Association</a>.</p> </p>\n		');
INSERT INTO `dede_addonarticle` VALUES('476','2','	<p><!--Spanish ID:533390--> <p>WEDNESDAY, June 21 (HealthDay News) -- Summertime means fun in the sun, but it also means staying safe from UV rays and dehydration in the hot months, too.</p> <p>To help get that message out to Hispanic Americans, the National Alliance for Hispanic Health is marking June 21 -- the first day of summer -- as the launch of their new safe summer campaign.</p> <p>&quot;Two of the most important health issues facing the Hispanic community during the summer months are protection from the sun (including adequate use of sunblock) as well as drinking enough water whether they are at work or at play,&quot; Dr. Jane L. Delgado, president and CEO of the alliance, said in a prepared statement. &quot;These two issues sound so simple, but millions in our community are unaware of the life-saving importance of these simple steps to prevent skin cancer and heat stroke.&quot;</p> <p>Skin cancer may be an especially hidden danger for Hispanics, since it is often detected later and in a more advanced stage than in whites. In a study released this week in <i>Archives of Dermatology</i>, researchers from the University of Miami found that 16 percent of Hispanics came to their doctors with melanomas that had already metastasized -- spread to other organs or tissues -- compared with 9 percent of whites. Twenty-six percent of Hispanic patients had regional or distant-stage melanoma, the most severe stages, compared to 16 percent of white patients.</p> <p>Why the disparity? Study lead author Dr. Robert Kirsner said it\'s likely that &quot;there is less awareness among patients and health-care providers that melanoma can occur in ethnic populations and patients with darker pigmentation.&quot;</p> <p>The alliance\'s &quot;Mobile Summer Hispanic Health Campaign&quot; hopes to change that. Organizers have established a national, toll-free bilingual hotline that is available every Monday through Friday between 9 a.m. and 6 p.m., EST. People with questions about summer sun protection, skin cancer or other topics can call 1-866-SU-FAMILIA and receive free, confidential advice from health information specialists. Representatives of the hotline can refer callers to local health care providers or even provide them with reading materials on topics relating to their questions.</p> <p><b>More information</b> </p> <p>Check out the National Alliance for Hispanic Health Web site to find out more about the <a href=\"http://www.hispanichealth.org\" target=\"_new\">Mobile Summer Hispanic Health Campaign</a>.</p> </p>\n		');
INSERT INTO `dede_addonarticle` VALUES('477','2','	<p><!--Spanish ID:533397--> <p>WEDNESDAY, June 21 (HealthDay News) -- Cheaper pedometers that purport to measure each step you take may not always be accurate, a new Belgian study finds.</p> <p>Researchers at the University of Ghent tested more than 1,000 pedometers. They had 35 adult volunteers wear 30 pedometers -- five per day -- that measured their steps for six days. The volunteers also maintained an automated step-count log that precisely logged their steps. Counts from both the pedometers and the automatic step log were compared for accuracy.</p> <p>In one in every three pedometers tested, the count was off by more than 50 percent as compared to the automated step log -- and in about two-thirds of these pedometers, steps recorded were higher than those taken and noted by the log. Although a 10 percent variation was defined as acceptable for this study, three out of four pedometers exceeded that variance, the researchers said.</p> <p>Discrepancies of this magnitude in pedometers can add up to a big difference between what people think they\'ve walked and what they actually have, the group noted.</p> <p>The study authors, who reported their findings in the <i>British Journal of Sports Medicine</i>, wrote in a prepared statement that &quot;inexpensive (pedometers) provide incorrect information on step counts, which makes them inappropriate for physical activity promotion targets.&quot;</p> <p><b>More information</b> </p> <p>The Pedestrian and Bicycle Information Center has more about <a href=\" http://www.walkinginfo.org/&quot;target =\">walking</a>.</p> </p>\n		');
INSERT INTO `dede_addonarticle` VALUES('478','2','	<p><p>(HealthDay News) -- Swimmer\'s ear is an infection in the ear canal triggered by excess moisture. Water can gather in the ear after swimming, but it can also come from taking a bath or shower.</p> <p>While water itself can cause the deterioration of tissue that leads to the infection, there are other factors that can cause damage, the Nemours Foundation says. These factors include scratching the ear canal, rough scrubbing with a Q-tip inside the ear, and inserting sharp objects in the ear canal.</p> <p>Symptoms of otitis externa, as swimmer\'s ear is also called, include pain or itching inside the ear, swelling, discharge from the ear, and pain when chewing. Oral antibiotics or antibiotic eardrops are typically used to clear the infection. An over-the-counter pain reliever can help alleviate discomfort.</p> <p>To prevent the infection in people who are prone to them, the foundation recommends using over-the-counter eardrops of a dilute solution of acetic acid or alcohol after swimming, long showers, or baths.</p> <p>A shower cap or swimmer\'s ear plugs can protect the ear canals from getting too wet in the first place.</p></p>\n		');
INSERT INTO `dede_addonarticle` VALUES('479','2','	<p><!--Spanish ID:533450--> <p>FRIDAY, June 23 (HealthDay News) -- Experts say differences in the heart\'s structure may explain the finding that most young athletes who suffer cardiac arrest die -- even after excellent attempts at resuscitation have been made.</p> <p>Researchers reported earlier this week that measures that have proven tried and true for older people, such as cardiopulmonary resuscitation (CPR) may not always work with younger athletes.</p> <p>The study, reported in the July issue of <i>Heart Rhythm</i>, found that eight of nine college athletes who suffered sudden cardiac arrest did not survive, despite optimal efforts to save them.</p> <p>The reason, according to researchers at the University of Washington, Seattle, may be that cardiac arrest in younger people is typically caused by abnormalities linked to structural heart disease. In contrast, older people who suffer cardiac arrest typically have normally structured hearts.</p> <p>&quot;One of our hypotheses to explain why success rates are lower than expected is that resuscitating athletes with structural heart disease may be more difficult than resuscitating a structurally normal heart,&quot; explained lead researcher Dr. Jonathan A. Drezner, an assistant professor of family medicine.</p> <p>For older victims of sudden cardiac arrest, the underlying cause is typically hardening of the arteries (atherosclerosis) and coronary artery disease.</p> <p>&quot;In young athletes, the main cause is usually a structural abnormality, with the most common cause of sudden cardiac death in young athletes hypertrophic cardiomyopathy, an enlarged and abnormal heart muscle,&quot; said Drezner, who is also associate director of the Sports Medicine Fellowship at the university.</p> <p>The researchers evaluated nine cases of sudden cardiac arrest occurring in nine college athletes between 1999 and 2005. All but one died.</p> <p>All the athletes suffered a &quot;witnessed collapse,&quot; meaning bystanders were there and able to respond. In all case, the victims received CPR and/or use of an automated external defibrillator (AED), a device to restore heart rhythm to normal. These procedures were carried out either by emergency medical responders or athletic trainers. In seven cases, a shock was administered with the AED -- on average just 3.1 minutes after the cardiac arrest.</p> <p> But only one of the players survived.</p> <p>Four played basketball, two football, two lacrosse and one was a swimmer. All were male. The survivor played basketball.</p> <p>&quot;It\'s still surprising, given the young age,&quot; said Drezner of the fact that all but one died.</p> <p>On further evaluation, the underlying cause of the sudden cardiac death was found to be hypertrophic cardiomyopathy (enlarged heart) in five students and heart attack in one. Two died from &quot;commotio cordis&quot; -- cardiac arrest caused by a blow or trauma occurring just as the heart is preparing to pump. This sudden trauma disrupts the heart\'s vital electrical system.</p> <p>The use of AEDs outside of the hospital has helped save lives in recent years, experts say. The devices, found in casinos, airports, on airlines and in public buildings, have resulted in survival rates of 36 percent to 52 percent among the general population, Drezner noted. </p> <p>Another expert, Dr. Mark Link, an associate professor of medicine at Tufts-New England Medical Center, Boston, agreed with Drezner. &quot;You would have expected more of [the athletes] to survive. You would expect a 40 to 50 percent survival rate if an AED is applied within three minutes. And that is well-documented by other studies.&quot;</p> <p>Link, who is also director of the Center for the Evaluation of Athletes at Tufts, called the results of the Seattle study &quot;depressing and concerning.&quot; In his own research, published earlier this year in the journal <i>Pediatrics</i>, Link found that chest protectors worn by children while playing baseball or lacrosse didn\'t protect them from sudden death if they were hit in the chest with a ball and suffered commotio cordis.</p> <p>While the findings are worrisome, Drezner and Link urged parents and athletes to put the findings in perspective and said officials should consider the study a reminder to focus on emergency plans. &quot;It\'s an unusual event that a young athlete dies suddenly,&quot; Link said. About 75 to 150 young athletes per year experience sudden cardiac arrest in the United States, Drezner estimated, citing several studies.</p> <p>&quot;The emphasis is certainly not to be critical of the responders,&quot; Drezner said, noting that they all did a great job. &quot;It could be that, in young athletes, the window [to save them] is short.&quot;</p> <p>To reduce risk, young athletes should undergo a comprehensive history and physical before participating in sports, Drezner said. It should be done by a physician who is familiar with screening for athletic physicals. Any child or young adult with symptoms of heart problems, such as fainting while exercising or experiencing chest pain, should have a comprehensive cardiac exam, he said.</p> <p>However, he acknowledged that, just as happens in the old, cardiac arrest can occur in the young with no warning. With that in mind, Drezner said, schools should review their plans for emergency protocols and be sure good procedures are in place.</p> <p><b>More information</b></p> <p>To learn more about high school emergency protocols, visit the <a href=\"http://www.nata.org/sca/executive_summary.htm\" target=\"_new\">National Athletic Trainers\' Association</a>.</p> </p>\n		');
INSERT INTO `dede_addonarticle` VALUES('480','2','	<p><p>SATURDAY, June 24 (HealthDay News) -- Planning on starting a new exercise program this summer? Consult with your doctor beforehand, urge experts at the American Osteopathic Association (AOA).</p> <p>&quot;Exercise actually can bring out minor medical issues and cause increased problems, which are sometimes irreversible. As an analogy, you wouldn\'t enter into a NASCAR race without having your car inspected first,&quot; Dr. Michael J. Sampson, team doctor for Virginia Tech and chair of the department of family medicine at the Edward Via Virginia College of Osteopathic Medicine in Blacksburg, said in a prepared statement.</p> <p>&quot;From an osteopathic standpoint, form and function are interrelated. Therefore, the better the human body is working biomechanically and physically, the better the performance and benefits the patient receives,&quot; he said.</p> <p>Age, weight, body mass index (BMI), heart and lung function, cholesterol level, joint stability, and the risk for heart disease, fractures and osteoporosis are among the factors a doctor takes into consideration when assessing or creating a patient\'s exercise plan.</p> <p>Sampson recommended you have the following information when you discuss a new exercise program with your doctor:</p><ul> <li>Goals for the exercise program.</li> <li>Any known health problems.</li> <li>Medication, herbal and supplemental use.</li> <li>Family history of any health problems such as heart disease, diabetes or osteoporosis.</li> <li>Bone or joint problems.</li> <li>Your history of smoking and alcohol use.</li></ul> <p>&quot;A 15-minute visit to your physician could potentially save your life -- or, at the very least, prevent future injuries from occurring,&quot; Sampson said.</p> <p><b>More information</b></p> <p>The American Academy of Family Physicians has more about <a href=\"http://familydoctor.org/059.xml\" target=\"_new\">exercise</a>.</p> </p>\n		');
INSERT INTO `dede_addonarticle` VALUES('481','2','	<p><p>SUNDAY, June 25 (HealthDay News) -- Summer beach bums who plan on jogging on sand instead of their usual pavement need to be extra careful to avoid injuries, experts say.</p> <p>The common perception is that sand -- so soft and giving compared to hard pavement -- is easier and safer on the joints. But orthopedic experts are warning that just the opposite is true.</p> <p>&quot;Running on the beach comes with risks,&quot; according to Dr. Michael Ciccotti, chief of the Sports Medicine Center at the Rothman Institute at Thomas Jefferson University Hospital and head team physician for the Philadelphia Phillies.</p> <p> &quot;As you run on irregular, inconsistent surface like sand, the forces that go through the feet, ankles and hips vary dramatically and can predispose an athlete to injury in any one of these body parts,&quot; Ciccotti said in a prepared statement.</p> <p>Sudden changes from firm, wet, hard-packed sand to loose dry sand can make running on the beach particularly dangerous. Beaches also usually slope downward toward the shoreline.</p> <p>&quot;Running on this sloped surface can especially predispose an individual to injury,&quot; Ciccotti said.</p> <p>Sprains and tendonitis are commonly diagnosed injuries after running on the sand, Ciccotti noted. Common, too, are other strains and inflammation of joints and tendons in the knee, lower leg and ankle -- even fractures.</p> <p>To prevent injuries while running, Ciccotti recommended wearing running shoes that offer stable support and are designed to absorb the shock of hitting the surface while running. Replace shoes about every nine to 12 months, he added, and stretch and warm up before you start to run, and don\'t overexert yourself if you aren\'t used to running long distances. </p> <p> Also, Ciccotti said, pay attention to your running surface -- watch for changes in the terrain that may cause you to stumble or fall.</p> <p>&quot;Running on the beach is a great activity with tremendous health and psychological benefits. We just need to be extra careful to remain free of injury,&quot; Ciccotti added.</p> <p><b>More information</b> </p> <p>The American Academy of Orthopaedic Surgeons has more information on <a href=\"http://orthoinfo.aaos.org/fact/thr_report.cfm?Thread_ID=97&amp;topcategory=Sports%20%2F%20Exercise&quot;target =\">running safety</a>.</p> </p>\n		');
