Weight loss: is it better to diet or exercise

You want what millions of other people do ó to lose weight. Whether you want to trim off extra pounds so youíll feel better, look better or be better prepared to tackle everyday demands, you probably want to find the most efficient way to do it.Here are some thoughts about diet and exercise.In the left corner: dietProper diet continues to be a vital way to lose weight. In fact, research has shown that if youíre only going to do one thing in your journey to weight loss, it should be dieting.What does dieting mean? It means taking careful note of every bite you put in your mouth, but you canít stop there. Paying attention to what you eat isnít going to make you lose an ounce of weight. Youíve got to take note of it and then reduce the number of calories you consume. If you want to lose weight faster, youíll want to make sure your calories are good calories. In other words, you canít eat just Twinkies and Big Macs every day. Youíll want to go with fresh fruits and vegetables, lean protein sources — and lots and lots of water.In the right corner: exerciseLike diet, there have been all sorts of fad exercise programs that have spanned from dangerous to ridiculous. But exercise hasnít lost its place in the race for weight loss. Savvy people realize youíve got to hit the gym if youíre going to maximize your weight loss. The best technique for weight loss is to burn more calories than you take in, and exercise is your golden ticket for shredding calories.There are other reasons exercise rocks in the world of weight loss. It is the best way to ensure the weight you drop is fat and not muscle. Also, when you exercise, your muscles tone up and grow stronger. With more muscle, your bodyís ability to shave off calories increases, making it easier to burn calories even when youíre doing nothing at all. Diet canít do that!So, which is better?More than likely, you read this hoping that exercise alone would help you lose weight because you hate the idea of watching what you eat. Or maybe youíre just the opposite, and you prefer to watch your diet but absolutely loathe exercise. Well, there is bad news for you either way. This battle that has been waging on for decades (make that centuries) is ultimately a draw.If youíre not willing to eat right and exercise, the success you see today will be gone tomorrow. Try as you might, one of these ingredients alone is not enough to help you lose weight, keep it off and have an overall healthy lifestyle. In fact, you will find that once you become serious about losing weight, you will be careful about what you eat because you donít want to put all that exercise to waste. At the same time, youíll push yourself harder in the gym because you realize you could burn even more calories and get closer to your weight goal today.So stop pitting diet against exercise and do both. Your good health and thinner self await!Cauliflower, Kale and Chicken Sausage CasseroleHere is a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium and numerous vitamins and minerals. Servings: 6What you need:

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• Dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat-free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Start boiling a large pot of water with a pinch of salt added.
2. In a large skillet over medium heat, sautÈ the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. SautÈ for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain and return cauliflower to pot.
4. Add the kale mixture to the pot, as well as the chicken broth, lemon juice, ricotta cheese and half the Parmesan cheese. Mix well over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake 15 minutes. Remove foil and bake an additional 5 minutes. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein