I'm tarred.

Ten hours of work.  Four hours of writing.  I'm one tuckered pup.

The upside - I didn't overeat.

The downside - I didn't exercise.

I'm going tomorrow without fail.  That's my goal for tomorrow.

I'll get caught up with everything tomorrow.  Right now I'm going for a bubbly bath and sleep.  I gotta be up early to do what I just can't finish tonight with my job.

No rest for the wicked.

Tip of the day:  THE IMPORTANCE OF:

Calcium

A small, but growing body of research has found an association between calcium intake and long-term weight management.

"It's really remarkable what we're seeing in research on calcium," says Moore.

Women with the highest intake of calcium from dairy foods, in relation to their total daily calorie intake, lost the most weight and body fat over two years, regardless of exercise, according to a study in the December 2000 Journal of the American College of Nutrition. Although the recommended calcium level for young women is 1,200-1,500 milligrams (mg) daily, the study found that the average woman's daily intake of calcium was under 800 mg per day.

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"Calcium appears to suppress a highly specific chemical in the vitamin D group," says Moore. "This chemical promotes the laying down of fat. It also slows the metabolism of fat. Calcium blocks this chemical, resulting in less stored fat and greater fat metabolism."

In fact, Moore says, animal studies have shown that sufficient calcium can even raise your body's core temperature. More fat is burned to keep your body warmer. But this finding has yet to be confirmed in humans.

"Ideally, three servings of low-fat dairy products would give you the recommended amount of calcium, which is enough to suppress the fat-producing chemical," says Moore. "It's always better to get your nutrition from foods, but calcium supplements have nearly as great an effect."

In addition, the weight lost comes largely from the midsection. Fat deposits in this are a risk factor for heart disease.

"We don't know for sure exactly how the calcium causes these changes, but it's consistent across the studies," says Greg Miller, PhD, director of nutrition and science affairs for the National Dairy Council. "People who ate more dairy seem to partition energy into lean body mass rather than into fat storage."

Here are the calcium levels recommended for adults by the USDA:

Age 9 to 18: 1,300 mg

Age 19 to 50: 1,000 mg

Age 51 and over: 1,200 mg

That all sounds good, but what if you're picking out a calcium supplement? There's calcium carbonate, calcium citrate, coral calcium. There are dozens to choose from.

"Calcium carbonate or citrate doesn't matter," says Moore. "What's more important is that the supplement also contains vitamin D. That combination is what you need to maximize calcium's effects."

Stats:

Calories: 1438
Fat: 32%
Sat. Fat: 12%
Fiber: 16g
Calcium: 720mg
Water: 48oz
Exercize: None

DAILY AFFIRMATION: Every little step in the right direction is a big step away from the wrong one.