Eat Wise & Exercise

Past Weeks

During November, LIVE FOR LIFE received over 50 entries for the Eat Wise & Exercise lifestyle makeover contest. During the 10-week program, the winners will provide regular updates as they start eating wise and exercising! For more information about the contest winners (including their winning essays), click here.

All Eat Wise & Exercise participants will be eligible to receive $10 in LIVE FOR LIFE dollars for each week (up to 10 weeks) they record their weight and exercise online. Keep track of your daily minutes of exercise by downloading the Easy Tracker. The dollars may be used at the LIVE FOR LIFE store.

WEEK 10

Barriers to Maintaining an Exercise Program

Did you know 50 percent of people who begin an exercise program drop out within six months? It's usually because the exercise program doesn't fit an individual's lifestyle. Read more...

Nutrition Myths

Sometimes it's difficult to know what to believe and disbelieve about diets and nutrition. Here are some of the top nutrition myths, debunked. Read more...

The Winners: Week 9 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 9 of the Eat Wise & Exercise program. Read more...

WEEK 9

Sweetened Beverages

Are you drinking your calories? Sweetened beverages generally provide "empty" calories providing little nutritional benefit. These can result in significant weight gain over time. Read more...

On the Job Training

Incorporating physical activities into your daily routine will provide you with many health benefits, not only physically but mentally as well. Read more...

The Winners: Week 8 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 8 of the Eat Wise & Exercise program. Read more...

WEEK 8

Waist to Hip Ratio

The waist-to-hip ratio (WHR) is a method that identifies the proportion of fat stored on your body around your mid section. Read more...

Keep the Weight Off

We can learn about successful long-term weight loss from The National Weight Control Registry (NWCR), the largest prospective investigator of long-term successful weight loss Read more...

The Winners: Week 7 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 7 of the Eat Wise & Exercise program. Read more...

WEEK 7

Pre-Assembled Meals

Do you eat out frequently? Are you tired of cooking the same recipes? If so, you may want to visit a meal assembly store. It may be less expensive than eating out or stocking your pantry with spices and ingredients that may go to waste. Read more...

Plan & Track Your Exercise

Getting into an exercise routine is easier when you have a weight program or a plan. The plan should fit into your lifestyle. Start a plan by selecting the days to exercise and then determine how much time you can commit to. Read more...

The Winners: Week 6 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 6 of the Eat Wise & Exercise program. Read more...

WEEK 6

Lifetime Leisure Activities

Leisure and exercise frequently overlap — sometimes your leisure activity is a form of exercise. The more you enjoy an activity, the more likely you are to stick with it. Also, if you have children or other young relatives, try to share your leisure activity with them. Read more...

Fat: The Good Versus The Bad

Lowering your total dietary fat and replacing "bad" fats with "better" fats is a key component to improving your health. Read more...

The Winners: Week 5 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 5 of the Eat Wise & Exercise program. Read more...

WEEK 5

Antioxidants, the Natural Way

Antioxidants neutralize destructive compounds called free radicals, and can slow degeneration of the brain and eyes, and decrease heart disease. Read more...

Be Flexible — Stretch for Success

Flexibility training is the often most neglected element of a fitness program. Stretching allows greater freedom of movement and improved posture and reduces risk of injury. Read more...

The Winners: Week 4 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 4 of the Eat Wise & Exercise program. Read more...

WEEK 4

Weight Training Basics

Weight training, also known as strength or resistance training, is a key component to any fitness program. Many strengthening programs can be done at home, so you don't need to join a gym to get the benefits of weight training. Read more...

Healthy Ways to Dine Out

As always, try to use moderation when you are dining out. Don't skip meals in order to splurge at a restaurant. On the other hand, if you know you are eating out you can reduce your intake at other meals to budget for some extra calories. Read more...

The Winners: Week 3 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 3 of the Eat Wise & Exercise program. Read more...

WEEK 3

Healthy Lunches Keep you Going

Eating a light but satisfying lunch can help keep you going strong all afternoon. Use these tips to power through your day with a healthy lunch. Read more...

Get Your Heart Pumping

Cardiovascular activity, which involves exercises to get your heart pumping, can benefit your mind, body and spirit. Read more...

The Winners: Week 2 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 2 of the Eat Wise & Exercise program. Read more...

WEEK 2

Quick and Easy Ways to Add Exercise to Your Day

Wish there was a way to incorporate exercise into your busy day? It's simple, just take the stairs and add a few balancing exercises. Read more...

Are you a Mindful Eater?

In the book Mindless Eating — Why We Eat More Than We Think, Brian Wansink, Ph.D., uses science to explain how and why we eat. Here's a brief summary of those experiments that may shed some light on your own habits and may encourage you to make some changes. Read more...

The Winners: Week 1 Update

See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 1 of the Eat Wise & Exercise program. Read more...

WEEK 1

Walking: Great for Losing Weight and for Cardiovascular Health

Walking strengthens the heart, lungs, bones and joints. It helps burn calories, reduces blood pressure and cholesterol. It can help improve mood and self esteem, relieve stress, and increase metabolism. Read more...

Most Important Meal of the Day

Start off your day on the right foot by eating a healthy breakfast. Skipping breakfast does not help you to loose or control weight, actually it causes your metabolism to slow and you conserve more calories. It can also lead to overeating later in the day, which can result in weight gain. Read more...

The Winners

Looking Forward: The winners of the Eat Wise & Exercise lifestyle makeover contest are excited about beginning the program. Read more...


Eat Wise & Exercise Home Easy Tracker (PDF Format) Contest Winners Past Weeks Experts Resources FAQ Last Year's Program Sponsored by LIVE FOR LIFE, Duke's employee health promotion program, Eat Wise and Exercise is a 10-week program from January 14 through March 23, 2008 — during the program you'll receive useful and practical information to improve your diet and exercise, and LIVE FOR LIFE coaches will keep you motivated. LIVE FOR LIFE at Duke Box 3200 DUMC 04290 Red Zone Durham, NC 27710 Phone: (919) 684-3136 Fax: (919) 681-0555 lflprogm@mc.duke.edu		LIVE FOR LIFE >> Eat Wise & Exercise >> Past Weeks
		Past Weeks Lifestyle Makeover Contest Winners During November, LIVE FOR LIFE received over 50 entries for the Eat Wise & Exercise lifestyle makeover contest. During the 10-week program, the winners will provide regular updates as they start eating wise and exercising! For more information about the contest winners (including their winning essays), click here. All Eat Wise & Exercise participants will be eligible to receive $10 in LIVE FOR LIFE dollars for each week (up to 10 weeks) they record their weight and exercise online. Keep track of your daily minutes of exercise by downloading the Easy Tracker. The dollars may be used at the LIVE FOR LIFE store. WEEK 10 Barriers to Maintaining an Exercise Program Did you know 50 percent of people who begin an exercise program drop out within six months? It's usually because the exercise program doesn't fit an individual's lifestyle. Read more... Nutrition Myths Sometimes it's difficult to know what to believe and disbelieve about diets and nutrition. Here are some of the top nutrition myths, debunked. Read more... The Winners: Week 9 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 9 of the Eat Wise & Exercise program. Read more... WEEK 9 Sweetened Beverages Are you drinking your calories? Sweetened beverages generally provide "empty" calories providing little nutritional benefit. These can result in significant weight gain over time. Read more... On the Job Training Incorporating physical activities into your daily routine will provide you with many health benefits, not only physically but mentally as well. Read more... The Winners: Week 8 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 8 of the Eat Wise & Exercise program. Read more... WEEK 8 Waist to Hip Ratio The waist-to-hip ratio (WHR) is a method that identifies the proportion of fat stored on your body around your mid section. Read more... Keep the Weight Off We can learn about successful long-term weight loss from The National Weight Control Registry (NWCR), the largest prospective investigator of long-term successful weight loss Read more... The Winners: Week 7 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 7 of the Eat Wise & Exercise program. Read more... WEEK 7 Pre-Assembled Meals Do you eat out frequently? Are you tired of cooking the same recipes? If so, you may want to visit a meal assembly store. It may be less expensive than eating out or stocking your pantry with spices and ingredients that may go to waste. Read more... Plan & Track Your Exercise Getting into an exercise routine is easier when you have a weight program or a plan. The plan should fit into your lifestyle. Start a plan by selecting the days to exercise and then determine how much time you can commit to. Read more... The Winners: Week 6 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 6 of the Eat Wise & Exercise program. Read more... WEEK 6 Lifetime Leisure Activities Leisure and exercise frequently overlap — sometimes your leisure activity is a form of exercise. The more you enjoy an activity, the more likely you are to stick with it. Also, if you have children or other young relatives, try to share your leisure activity with them. Read more... Fat: The Good Versus The Bad Lowering your total dietary fat and replacing "bad" fats with "better" fats is a key component to improving your health. Read more... The Winners: Week 5 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 5 of the Eat Wise & Exercise program. Read more... WEEK 5 Antioxidants, the Natural Way Antioxidants neutralize destructive compounds called free radicals, and can slow degeneration of the brain and eyes, and decrease heart disease. Read more... Be Flexible — Stretch for Success Flexibility training is the often most neglected element of a fitness program. Stretching allows greater freedom of movement and improved posture and reduces risk of injury. Read more... The Winners: Week 4 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 4 of the Eat Wise & Exercise program. Read more... WEEK 4 Weight Training Basics Weight training, also known as strength or resistance training, is a key component to any fitness program. Many strengthening programs can be done at home, so you don't need to join a gym to get the benefits of weight training. Read more... Healthy Ways to Dine Out As always, try to use moderation when you are dining out. Don't skip meals in order to splurge at a restaurant. On the other hand, if you know you are eating out you can reduce your intake at other meals to budget for some extra calories. Read more... The Winners: Week 3 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 3 of the Eat Wise & Exercise program. Read more... WEEK 3 Healthy Lunches Keep you Going Eating a light but satisfying lunch can help keep you going strong all afternoon. Use these tips to power through your day with a healthy lunch. Read more... Get Your Heart Pumping Cardiovascular activity, which involves exercises to get your heart pumping, can benefit your mind, body and spirit. Read more... The Winners: Week 2 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 2 of the Eat Wise & Exercise program. Read more... WEEK 2 Quick and Easy Ways to Add Exercise to Your Day Wish there was a way to incorporate exercise into your busy day? It's simple, just take the stairs and add a few balancing exercises. Read more... Are you a Mindful Eater? In the book Mindless Eating — Why We Eat More Than We Think, Brian Wansink, Ph.D., uses science to explain how and why we eat. Here's a brief summary of those experiments that may shed some light on your own habits and may encourage you to make some changes. Read more... The Winners: Week 1 Update See how the winners of the Individual & Group Lifestyle Makeovers fared in Week 1 of the Eat Wise & Exercise program. Read more... WEEK 1 Walking: Great for Losing Weight and for Cardiovascular Health Walking strengthens the heart, lungs, bones and joints. It helps burn calories, reduces blood pressure and cholesterol. It can help improve mood and self esteem, relieve stress, and increase metabolism. Read more... Most Important Meal of the Day Start off your day on the right foot by eating a healthy breakfast. Skipping breakfast does not help you to loose or control weight, actually it causes your metabolism to slow and you conserve more calories. It can also lead to overeating later in the day, which can result in weight gain. Read more... The Winners Looking Forward: The winners of the Eat Wise & Exercise lifestyle makeover contest are excited about beginning the program. Read more...