Jonny Bowden, M.A., C.N., C.N.S.

I'm going to assume everyone already knows the obvious ones such as wild salmon and apples, so I'll concentrate on the unheralded superstars of the food world; organic, blueberries, cherries, kale. Here's why: Blueberries are high on the ORAC list (an antioxidant rating system) and might improve memory. Cherries have a natural pain reliever and are great for gout and arthritis. They're also low in calories and low on the glycemic index. Kale is the superhero of vegetables.

Lynn Grieger, R.D., C.D.E.

# Berries: These fruits are packed with fiber and are high in folate and phytonutrients, which will boost your health. Did you know that eight medium strawberries contain only 45 calories, yet give you more vitamin C than one orange? Or that one cup of raspberries supplies 32 percent of your daily fiber needs with only 60 calories?

# Nuts: Most women avoid nuts because of the calories, but they're a wonderful source of monounsaturated fats that helps lower cholesterol and LDL (the bad type of cholesterol) levels. Just five ounces per week can help improve your heart health, and if you substitute them for other snacks such as chips or candy, you won't gain weight.

# Greens: Think kale, mustard greens, chard and collard greens. These are some of the healthiest foods on the planet and are packed with vitamins A and C, iron, calcium and phytonutrients. Mix 'em into salads, toss a handful in soup for the last minute of cooking, or microwave quickly and toss with your favorite vinaigrette.

# Whole grains: It's time to experiment with more than whole wheat or whole oats to truly reap the health benefits of whole grains. Branch out into other delicious and exotic grains such as quinoa, barley or amaranth. Include them in pilafs to replace part of the rice, toss a handful into your favorite soup or add them to pancake or muffin recipes.

# Soy foods: I'm talking tofu, soy milk and tempeh. Soy helps decrease risk of heart disease, which is a major health threat for women. Make a smoothie with soy milk instead of cow's milk. Marinate firm tofu cubes in your favorite low-calorie dressing and saute quickly with lots of veggies (don't forget those dark green leafies!). Substitute soy crumbles for at least half of the ground meat in casseroles and pasta recipes.

Lisa Lillien, "Hungry Girl"

# Water: I know you don't really "eat" water, but I felt it was important enough to include because I think most people don't get enough of it. There's definitely conflicting info from experts about how much of it you need to drink, but I think drinking lots of water is key. It'll give you energy, make your skin look and feel better and fill you up.

# Grapefruits: I know there's little proof to back up the old "grapefruits burn fat" myth, but I firmly believe in it. They're also delicious and low in calories, and experts say they can help fight lung and colon cancer.

# Tofu shirataki noodles: I know you probably haven't heard of these, but a company called House Foods makes awesome noodles out of tofu and yam flour. They're insanely low in calories, practically fat free and have lots of fiber. If you're a pasta fan and thought you had to give it up in order to lose or maintain weight, these noodles will change your life. (House-Foods.com)

# Salmon: They say if you want your skin to look amazing, eat lots of salmon. Not only is it brain food, but it also helps fight wrinkles and gives you a healthy glow. Aside from all that, salmon has been known to relieve depression and cure PMS. Oh, and it tastes great, too. By the way, poached salmon is better for you than the sauteed or smoked kind.# VitaTops: These muffin tops made my list because they're 100 calories or less, have little to no fat, are packed with vitamins and fiber—and they're muffins! The company claims the nutritionals on these healthy treats are "better than an apple." So, instead of grabbing the occasional doughnut, scone or muffin (c'mon everyone does it), reach for a VitaTop, and enjoy it without guilt. (Vitalicious.com)

Liz Neporent, M.A.

Admittedly, I'm not a registered dietitian. My background is exercise science, not nutrition. But I interview a lot of nutrition experts, review a lot of studies—and I like to eat. These are the foods I usually recommend to my clients and readers as an essential part of a healthy eating plan:
# Blueberries: Besides being the best tasting berry on the planet, blueberries are a superfood of sorts. They're a good source of A, C, iron, trace minerals and fiber. Their antioxidant properties mean they fend off cell damage and reduce the risk of cancer. Plus, they've recently been shown to help lower cholesterol. Some scientists think they also have the power to improve eyesight and memory, as well as age-proof skin.

# Hot chili peppers: Just a sprinkle of chili pepper gives ordinary food a kick. Recent studies show the equivalent of one pepper a day can substantially cut your risk of some cancers. They give you a good shot of vitamin C as well.

# Broccoli: Half a cup of broccoli contains just 22 calories. It delivers 50 percent of the recommended RDA of vitamin C, just as much calcium as a glass of milk, some folate and a good amount of vitamin A. It has zero fat and cholesterol. Oh, and it's delicious too.

# Peanut butter: This is my all-time, can't-live-without-it food. I need to eat some PB every day, or I don't feel right. I used to feel guilty about eating so much of it because it's so high in fat, but not anymore—turns out it's high in heart-healthy fats that can help reduce your cholesterol and triglyceride levels while it pumps up levels of folate, magnesium, vitamin E and fiber.

# Your pick: What's your favorite food? (Insert name here). I truly believe there's no such thing as a "bad" food, just bad eating habits. Even if your passion is a Big Mac and large fries, there's no reason you can't head to Mickey D's for an occasional treat, so long as you eat a balanced diet and watch your saturated fats, calories and salt the rest of the time. The 90/10 rule is a good one to follow regarding food: Eat what you should eat 90 percent of the time, and don't worry about the other 10 percent.

Twice the Workout in Half the Time

An easy way to work in exercise over the holidays.by Denise Austin, Prevention magazine

More on this at Prevention.com: Twice the workout, Half the time... THEN USE YOUR BROWERS BACK BUTTON TO RETURN HERE. * Superfast Body Blast * Whittle Your Middle * Banish Saddlebags

We may be decking our hallways with boughs of holly, but we're also imbibing holidays spirits; enjoying large family meals with all the fixings; being tempted by cookies, candies, pies, and cakes; socializing more-and nibbling on appetizers and hors d'oeuvres.

In fact, studies show that the weight we put on between Thanksgiving and New Year's accounts for 51% of our annual gain. The glad tidings are that people who stay active at holiday time are the least likely to pad on pounds. In addition to rushing around the department stores and malls, you can use these exercises to reduce your stress and stay jolly.

These exercises won't replace your extended routine, but they will help you squeeze in a productive workout on a jam-packed day.

Exercising during the holidays helps keep you fit in a couple of ways. Not only does exercise temper your appetite but it also speeds up your metabolism.

Did you know that when you do a toning workout, you burn a number of calories during your routine but, more importantly, you continue to burn calories at a higher-than-normal rate after your workout as your body busily synthesizes muscle protein.

This afterburn lasts for as long as two hours, according to research data done at Johns Hopkins and Arizona State Universities. Researchers at these institutions studied women who did a series of resistance exercises and measured their resting energy expenditure for many hours afterward. Most women continued to burn calories at a higher rate for at least two hours after the workout. In other words, for only 15 minutes of exercise, you gain more than two hours of an elevated metabolism!

Maximize Your Efforts

To challenge your muscles the way you would during a longer workout, perform these moves in supersets: one exercise immediately followed by the next with no rest in between. Start with the lunge, then the squat; that's one set. Rest for 30 to 60 seconds between sets, then repeat the pair one or two more times. Be sure to use weights that are challenging but not so heavy that you can't maintain proper form. If you're unsure about how much weight to use, start with a 5-pound pair of dumbbells, and adjust up or down from there. Do two or three sessions a week, with 1 day of rest between workouts.

Backward Lunge with Biceps Curl

Stand up straight with a dumbbell in each hand, palms facing forward, feet together.

Take a giant step back with your right leg, planting the ball of your right foot on the floor. Lunge, bending your left leg about 90 degrees (don't let that knee jut past your toes) and lowering your right knee toward the floor. Keep your torso straight. At the same time, curl the dumbbells toward your shoulders. Pause, then push off with your right foot to stand back up as you lower the dumbbells. Alternate right and left legs for a total of 12 to 15 repetitions per side.

Squat with Overhead Press

Stand with your feet hip- to shoulder-width apart. Hold a pair of dumbbells at your shoulders, palms facing your ears. Bend your knees, and sit back as if lowering yourself onto a chair. Keep your weight over your heels.

As you stand back up, press the dumbbells directly over your shoulders, turning your wrists so your palms face forward. Pause, then lower. Repeat 12 to 15 times.

Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.

Provided by Prevention

Treating yourself is very important in any successful workout or diet program. Good treats for reaching specific goals would be non-food rewards like a MASSAGE or pedicure. However, if it's chocolate cake or a bowl of pasta you love, it's fine to allow yourself to indulge once every one or two weeks. Plan out your "cheat," and remember to control your portion size ‑- anything is okay in moderation. That way you don't feel totally restricted and are more likely to stick with the program. If you totally deny yourself your favorite food, often you will eat everything else in sight, which is much worse than eating a small piece of cake. So enjoy every now and then!

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