The holidays are here and if you’re looking for gifts for the fitness aficionado in your life, here are some ideas.

These aren't listed in any particular order and they range in costs.   Some are more appropriate than others, depending on the user's fitness level and experience....

Let’s start by stating you should not be exercising in the same shoes that you mow the grass in.

Instead, invest in the proper footwear for your activity.  If you run frequently, buy running shoes, if you play soccer or tennis regularly, buy sport-specific shoes, and if you do a combination of strength training, cardio classes, and short runs (less than 5 kilometers)...

Real Deal.  In fact, they can be integral part of training.

Fitness Balls, also known as stability balls, have become mainstream. They are used to strengthen the core muscles either by themselves or in combination with weights. They are versatile to use, inexpensive, and good for home gyms. But before you buy one, there are few points you should be aware of.

Choosing the right size is the first.  How do you do this?

Believe it or not, getting proper nutrition is not as difficult as it used to be.

Yes, it is true that many restaurants offer entrees that are twice the size of a normal portion of food, and appetizers and desserts that are easily more than ½ of person’s daily intake of calories.

But others are starting to recognize that Americans have increased awareness of their health. Examples are “right size portions”, posting nutritional information on their menu or website (before they are mandated to), and the fact that many have stopped using trans fats in meal preparation.

Food manufacturers have also followed suit. According to Consumer Reports (December 2008 issue), there are 136 100-calorie pack products on grocer’s shelves. This is an increase from 13 in 2004 when they were introduced. Chips, cookies, yogurt, and muffins are examples. Similarly, think of all of the “snack size” products now available – candy, popcorn, and others.

And, there is a fast-growing movement toward organic and locally grown food as seen by the number of Whole Food-type markets and the increase of farmer’s markets in communities.

However, with all this being said, more Americans adults and children are overweight than ever. The media capitalizes on this – think of how many articles in newspapers and magazines are related to weight; reality shows such as the Biggest Loser, a satellite TV station is dedicated to fitness, and seemingly endless commercials about meal plans, diet drugs, and surgeries.

This reminds me of the adage: You can lead a horse to water but you can’t make it drink. The government can enact laws, restaurants can post information, grocers can offer smaller portions, but when it comes down to it, nutrition, like most of life, is a matter of personal choices.

So should you go on a diet? Well, when most people say “diet”, the general thought is that it is a temporary state and when someone “finishes” it and reaches their goal, they can return to what they were eating before starting on the diet. No wonder so many people start and stop diets! That is setting someone up to fail. I prefer to take a different approach and think of eating as a lifestyle of choices. Eating healthy is something that occurs over time. This does not mean you have to stop eating your favorite ice cream with nuts and chocolate syrup, your mom’s delicious chicken & biscuit recipe that has been passed down from your great-grandmother, or even the grande latte with whipped cream. Instead, it means that you think about how often and how much you eat of each.

Some people follow a strict meal plan 6 days every week and then have a cheat day where they literally eat everything – breakfast is blueberry muffins, pancakes, and bacon, lunch is fast food burgers, fries and a six pack of beer, dinner is meat lover’s pizza and chicken wings, and dessert is a whole pie. Others follow a pretty strict meal plan for 6 days with a couple of “cheat” snacks such as a handful of pretzels or a few chocolate kisses, and then splurge on the seventh day but not go wild.

How and what you choose to eat is up to you, but keep in mind that your choices will have a significant impact on your fitness and your overall health. So be smart but have fun!

Money does talk!

Starbucks, Corner Bakery, Dunkin’ Donuts, and Busken Bakery are finally responding to customers’ requests for healthier options. Obesity is running rampant in America and until now, most restaurants didn’t seem to care too much.

I don’t know if these stores revisited their menus because lower sales translated to less profit

or if it is in response to the menu-labeling requirements already enacted in New York and California which will inevitably filter throughout the country. Or maybe it is in preparation of the proposed federal health care bill that currently includes similar requirements.

Frankly, these stores’ definition of “healthy” ....

isn’t exactly the epitome of healthy food, but it is a move in the right direction.

Starbucks stores throughout the United States have added snacks that are 220 calories or fewer per serving, such as Lucy’s Cookies and Peter Rabbit brand organic treats.

The Corner Bakery Café (based in Dallas) introduced their “100 under 600” program. It includes more than 100 soup, salad and sandwich combinations under 600 calories.

Dunkin’ Donuts now offers egg whites as a substitute in their breakfast sandwiches and wraps.

Busken Bakery (local to where I live – Cincinnati) changed the recipe of their smiley face cookies - which I remember liking but haven’t eaten in years. By replacing the shortening and butter with a version of BakeLean (olestra), one cookie is still the same size and weight as the original but now has ½ the fat (7 g to 3.5 g) and 18% less calories (170 to 140 calories). While olestra is controversial, at least they have taken the first step.

Will stores continue to make these types of changes? I hope so. I think Brian Busken accurately summed it up when he said they wanted to “get on board with the health and wellness trends that aren't going away. Customers are reading labels, being aware of what they're eating."

Are you surprised?