Believe it or not…too much of a good thing can actually become a bad thing. Despite the fact that it may be hard to believe, being a diet and exercise fanatic can actually be detrimental to your health.

When selecting your food choices, a diet that only includes very healthy food choices can often be a very limited diet – which means you may not be getting all of the nutrition you actually need. Additionally, a common misconception about eating healthy foods is that you can eat as much as you want. Despite the fact a food may be healthy, overeating is overeating. No matter how healthy a good is; eating too much is eating too much. The trick to eating healthy is to find a balanced between healthy foods and foods you enjoy. The best way to go about this is to follow the Recommended Dietary Intake Guidelines (RDA). This can help to ensure a healthy balance.

Now for exercise, the American College of Sports Medicine indicates healthy adults, ages 18-65, participate in 30 minutes of moderately intense physical activity five days per week. Those under age need to participate in 60 minutes of physical activity on a daily basis. Whether you or someone you know is an exercise junkie, it is possible to become exercise obsessed. Working out multiple times a day and having to try the latest new exercise crazes can become a problem. Some over-exercise because they fear the risk of developing diseases – such as heart disease, stroke or type II diabetes. Others may over-exercise because they are compelled to lose a ton of weight or want to look as fit and toned as possible.

When you have an exercise disorder, you become obsessed with your weight, looking in mirrors, appearance, your BMI and your muscles. This can cause a large number of problems – including overuse injuries. To stay healthy, you need to consume a healthy, well-balanced diet and engage in exercise safely. When you aren’t doing this the right way, you are losing fat as well as your muscle mass – this can become a huge health hazard.

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If you celebrate the holidays, chances are you going to spend some time in the mall this holiday season. In the midst of finding that perfect gift for everyone on your holiday list and fighting the holiday crowds, you may find yourself a little hungry or in need of some re-fueling. When shopping, your food choices are often limited. Just because you are eating in a mall food court, your healthy eating habits do not have to go completely out the window. Here are some tips for surviving the mall food court.

• Eat a healthy, breakfast before you head to the mall. Breakfast will help to keep you full and energized. This can help to prevent cravings when you pass delicious holiday displays of cinnamon rolls, cookies, candies and the ever-so-tempting holiday coffee drinks.
• Stay hydrated. Bring a bottle of water with you to the mall. Hydration is very important when you are actively searching the mall for the perfect gifts. Plenty of fluids can help keep you feeling good as well as full.
• Bring some healthy snacks in your purse. Opt for sliced up fruits, whole-grain crackers, 100-calorie snack packs, a granola bar or a homemade sandwich.
• Be very selective about your food court choices. Opt for 100 percent fruit juices or unsweetened beverages. Look for salads and lightly top them with dressing (low-cal dressing or vinaigrette.) Look for frozen yogurt, whole-grain pastas, Asian vegetable stir-fry, wrap sandwiches or parfaits. If you are going to indulge, purchase a small hamburger or a small slice of plain pizza.
• If you want a high-calorie temptation, split with a friend. Share a cinnamon roll, pretzel, order of fries or a pastry.
• Use a pedometer when walking around the mall. Count all of your steps. When you can, walk briskly to get in a little extra calorie burnings.

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A busy schedule is not an excuse to skip the gym or your regular workout wherever you may choose to work-out. On the days where you just can’t seem to get five minutes to yourself, there are ways to subtly sneak fitness into your day.

1. Set your alarm super early and get in a quick 30 minute workout prior to getting ready for your work or school day. If you still don’t think you are going to be able to get out of bed, give yourself some extra motivation by wearing your gym clothes to bed. That way all you’ll have to do is get out of bed and turn your alarm clock off.
2. Hit the gym or at least go for a walk on your lunch break. It’s best to get away from your desk at lunch for many reasons including your health. Plus research shows that those who leave their desk during lunch are much more productive when they return to work for the afternoon.
3. Turn your office or cubicle into a mini-gym. Use a stability ball as your desk chair to help strengthen your core muscles all day long. Complete squats against the wall when are on the phone. Place a few resistance bands in your desk drawer and use them to complete triceps/biceps curls and extensions while on conference calls.
4. Never use your children as an excuse not to workout. Instead of skipping your run because your spouse is out-of-town, take your kids with you. A jogging stroller can be a great investment for the avid runner.
5. Turn dating into a time to get fit. Show off your athletic ability by challenging your date to a one-on-one basketball game. You can also play golf, hit baseballs, go ice skating or give a new activity a try. If you are single, invite friends to join for a class at your gym instead of your normal happy hour.

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If you’ve tried to stick with dieting and that just isn’t working for you or you are looking to avoid extra weight gain this winter, there may be an alternative to restrictive and hard-to-stick-with diets. Instead trying too hard, there are small subtle changes you can make to your daily diet that can help cut 100 calories from many of your meals or snacks.

1. Hold the butter when ordering pancakes or waffles at a restaurant.
2. Opt for turkey bacon or sausage instead of just regular bacon or sausage.
3. Use fat-free or low-fat cheese whenever possible. Also remember that you will feel more satisfied when you eat stronger cheeses.
4. Use a napkin to dab the grease off dried foods. Just a few seconds of your time can help to cut up to 30 percent of fried foods’ calories.
5. Opt for a no-calories sweetener instead of sugar to sweeten your coffee or tea.
6. Eat slower! You’ll feel fuller faster, which means you’ll eat less.
7. If you are craving something from an ice cream shop, opt for a smoothie with yogurt instead of a milkshake packed with scopes of ice cream.
8. Chew gum while you are cooking or baking. This will help halt your urges to snack and taste-test while you are in the kitchen.
9. Eat open-faced sandwiches. You’ll reduce your bread intake by half.
10. Add fresh fruit (such as berries) to your pie or cake opposed to ice cream or whipped cream topping.

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