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PHRASES like "big-boned," "fat momma" and "queen-sized" are often attributed to African-American women who are overweight. But these descriptions don't reveal the serious medical problem that lurks beneath--obesity, which contributes to higher rates of heart disease, high blood pressure, stroke, diabetes, arthritis and cancer.

According to the latest statistics from the American Heart Association, more than six out of every 10 African-American women are overweight, and almost 4 out of every 10 are extremely overweight or obese. Why are women of color so disproportionately impacted? The main culprits are high-fat diets and lack of exercise. While family history does contribute to obesity, this is no excuse for a woman to throw up her hands in frustration and say, "It's in the genes; there's nothing I can do about it." On the contrary, there is much that individuals can do to attain a healthy body weight. African-American women must begin to prioritize their lives and commit to an appropriate exercise program, as well as plan and prepare well-balanced meals.

Despite the hype about dramatic weight loss achieved through crash diets and prescription drugs, the safest and most effective way to lose weight and keep it off is to incorporate a basic two-step regimen: eat less, exercise more. It's an unglamorous and conventional formula, but it works.

Some women may need counseling, a support group, or behavior therapy to help reduce their caloric intake and increase their physical activity. Many hospitals, community centers, and medical groups offer weight reduction programs. The Internet, library and bookstores are great references for fitness plans and healthy menu planning. Physicians and medical practitioners are an important resource. There is help out there. Use it!

Set reasonable goals. Trying to go from a size 20 to a size 8 in a few months is not realistic. An initial goal to reduce body weight by about 10 percent should be attainable within six months, with an average weight loss of a pound or two per week.

Overcoming obesity requires a change of lifestyle--shedding destructive, bad habits and replacing them with new habits of healthy eating and regular exercise. Some recommended suggestions:

* Eat smaller portions and more balanced meals.

* Don't skip a meal because you're likely to overeat the next time.

* Avoid fried foods--grilled or baked foods have less saturated fat.

NEWSMAKERS, just like the rest of us, need downtime. They need to get away from the spotlight and take moments for themselves, whether it is to case stress, increase their energy level, spend time with family and friends, or just spend some quiet time alone.

Some meditate or practice yoga. Others, such as National Medical Association President Dr. Lucille C. Norville Perez, work out at the local gym or on machines in their personal home fitness center. Master P, like so many other music moguls and superstars, has installed a full gym at his new Beverly Hills home.

Many newsmakers take a hike or walk to relieve stress. David Satcher, former U.S. surgeon general and current director of the National Center for Primary Care at the Morehouse School of Medicine, takes his gym shoes with him wherever he goes so that he can run when he has time. Others in the spotlight choose to spend time preparing meals, playing or reading with their loved ones and family members.

Attorney Willie Gary listens to music and shoots pool in the rec room of his Florida mansion. Gary has special sound systems in his home and two jet planes to play primarily gospel music. "I've got to have my music," Gary told EBONY.

These top newsmakers have earned the right to take a break from life's hectic pace. With their busy schedules and the adverse effects those schedules could have on their minds and bodies, they--like the rest of us--want to make sure that they can achieve a healthy balance between work and play.

Actress and singer Vanessa L. Williams enjoys spending time with her children, including daughter Sasha, during gymnastics lessons at an L.A. gym. (Sasha's father is Los Angeles Lakers star Rick Fox.) Vanessa also enjoys the time she Spends working out and practicing yoga.

Q For most of my life it seems that I have been struggling with a weight problem I just can't seem to get under control. Even though I try to watch what I eat and exercise whenever possible, I still can't lose any weight. A few days ago I heard that there might be some hope for me. What can you tell me about this new pill that's supposed to prevent women from getting pregnant and at the same time helps them to lose weight? E.M., Los Angeles

A You are among thousands of women who are excited about the potential of a new birth control pill that apparently does a bit more than prevents pregnancy. All the buzz is about a pill called Yasmin, which, based on a recent study, many women believe will help them to lose weight.

The interest in this birth control pill increased after a research study involving 300 women who lost an average of about two pounds after taking Yasmin for six months. The oral contraceptive, which has been on the U.S. market since June of last year, contains an ingredient (unlike other birth control pills) that, doctors say, chemically resembles a diuretic and counteracts water retention, a condition usually associated with birth control pills.

Despite the study's results, the pill's manufacturer stresses that Yasmin is designed to prevent pregnancy, not contribute to weight loss. Currently, medical officials say there is no evidence of the pill's long-term weight benefits, pointing out that, on average, the women in the study gained their weight back after a year.

Q I make it a point to buy shoes that fit properly, but for some reason I still have a problem with hammertoes. If my shoes are fitting properly, what other reason could have caused this painful and annoying condition? T.R., Greensboro, N.C.

A Hammertoes, one of the most painful foot problems, is most frequently caused by wearing narrow, pointed-toe shoes. But wearing tight-fitting stockings, tight leotards or too-snug pantyhose for long periods can also create enough pressure to cause the affected toe to rise, contract and overlap other toes. Doctors say although any toe may be affected, the second toe is more likely to be deformed because it's longer than other toes.

It doesn't seem like a big deal at the time. You know, those fitness faux pas that we've all made. Like skipping warm-up stretches when time is short, forgetting to bring the water bottle to a workout or ignoring an ache that flares up with every move. But seemingly minor lapses can lead to serious injuries like strained muscles, sprained joints, torn ligaments and broken bones. And if you hurt yourself badly enough, say goodbye to exercise.

The following are five common fitness mistakes and some simple tips to keep them from wrecking your workout:

1. Skipping warm-ups and cool-downs.

Tight muscles are the gateways to cramps and strains. Before you exercise, prime your muscles for fitness by performing light exercises, such as gentle stretching or slow walking. Stretch periodically during your workout (whenever your muscles feel tight) and stretch again after your fitness session to cool down your body and prevent post-workout cramps.

2. Exercising to exhaustion.

Pushing yourself to the limits pushes you closer to injuries. Beginners especially should never exercise hard and fast during initial workouts. Instead, choose low-to moderate-intensity activities like walking, swimming, low-impact aerobics and light strength training. Exercise only at a level where it's slightly difficult to talk, but not impossible, Slowly increase the duration and intensity of your workout as your fitness level improves. Also, give your muscles time to heal by working out every other day or alternating with light activities like walking and stretching. Remember, a good workout should leave you a little sore, not incapacitated.

3. Working out in pain.

Pain is the body's way of saying "Hey! Something is wrong!" and ignoring that message sets you up for major injuries. If you experience pain, muscle soreness, discomfort, dizziness, breathlessness, irregular heartbeat or severe fatigue while exercising, stop immediately.

4. Ditching the water bottle.

Dehydration can cause cramps, fatigue, dizziness and nausea. Keep fluid levels in check by drinking at least 64 ounces of water during the day. To stay hydrated during exercise, experts say drink one to two glasses at least an hour before you exercise, and another half cup every 15 minutes you stay active.

Q Perhaps you can help me with a nagging problem that is causing problems between me and my husband. It bothers me that he doesn't wash his hands thoroughly, many times just sprinkling his hands without using soap. I've tried to tell him that this could lead to some kind of illness, but he doesn't seem to listen. What are the problems this could cause? A.R., Atlanta

A Washing your hands is one of those routines that can easily be taken for granted, to the point that we can overlook just how important it is to do it right. Done correctly, hand washing can easily prevent the spread of communicable diseases.

Although your husband might not consider his hands "dirty" because they don't appear to be soiled, he should realize that there are tiny particles he can't see that could make him seriously ill if they get into his mouth.

The simplest way to kill these germs is to use soap and very warm water, rubbing the hands vigorously for at least 10 seconds. Without the soap, the dirt and germs are not suspended so that they can be washed away. The warmth of the water opens the pores, which leads to the elimination of more dirt and germs.

Q As a 42-year-old female, I have now been suffering from rheumatoid arthritis for four years, and it seems that nothing I do eases the pain. One of my friends told me that I should try yoga. Can that really help ease the pain? J.B., Orlando, Fla.

A Rheumatoid arthritis, one of the most common forms of arthritis, affects approximately 2 million Americans, with more than 75 percent of that number being women. According to the American Yoga Association (AYA), yoga may help people with arthritis deal with pain and stiffness, improve range of motion and increase strength for daily activities.

The AYA, in association with the Arthritis Foundation, has created a unique yoga guide that's designed to help arthritis sufferers remain active. Each exercise is illustrated photographically, indicating the proper way to perform each movement.

Q Since I was a teenager, I have been examining my breasts routinely in an effort to avoid the effects of breast cancer. I'm 32 and continue self-exams because the disease is a part of my family history. After years of doctors recommending self-examination, now I hear stories that the procedure is not as effective as was once believed. Will you please help me to understand all of the controversy surrounding breast self-examinations? T.E., Charleston, S.C.

A For years, doctors and other medical experts have strongly suggested that women routinely conduct breast self-exams as an important defense against breast cancer. The controversy that you speak about developed recently as the result of a study which, some say, indicates that teaching women the techniques to examine their own breasts don't lessen the number of deaths from breast cancer.

The results of the study of nearly 270,000 Chinese factory workers came after at least 10 years of research. Half of the women were taught breast self-examination, a systematic search for tiny lumps, and half of the women weren't. At the end of the study, researchers found no difference in breast cancer deaths between the two groups of women.

Despite those results, the majority of the medical community still suggests that women continue to check their own breasts, especially if they have a family history of the disease and if the exams ease their anxiety. The American Cancer Society, which recommends annual mammograms beginning at age 40, endorses monthly breast self-exams beginning at age 20. On average, doctors say a woman has a 1 in 9 chance of developing breast cancer during her lifetime.

Youth fitness extends far beyond school physical education classes. Sports and after-school fitness programs are some venues in which coaches, personal trainers and group exercise instructors can get involved in keeping youths fit. Although exercise professionals should have a basic understanding of guidelines in order to offer an age-appropriate program, understanding what motivates and inspires this population is also necessary. A fitness professional should ask:

* Do I enjoy working with kids?

* Am I qualified to teach a youth program?

* Do I have a strong understanding of sound strategies to get and keep this population involved?

* Is it the parent or child choosing to get involved in the activity?

* Why does the child want to participate in the exercise program?

* Does the child have a role model or strong fitness advocate?

* Are there realistic expectations and a long-term goal set for the child's healthy development?

After answering these questions, take some time to evaluate your responses. First, to be an effective youth fitness instructor, you should have a passion for working with kids. Second, you need significant experience in the fitness field along with a certification or degree that specifically addresses youth fitness. Using your education and experience, you should be confident developing sound strategies to encourage children to participate and keep them motivated to stay with your program. Your chances of having a successful program will be greater if the child voluntarily decides to participate and parents support your philosophy. An ultimate long-term goal and realistic expectations for the child should he discussed and approved by staff, child and parents.

While having a good relationship with the coach is important, having a qualified coach is more so. Some coaches, who may be parents or serving due to personal interest, lack a solid knowledge base regarding important aspects of the given sport. If the coach is unfamiliar with proper training methods, players' risk of injury increases (Koester 2000). The instructor should not only enjoy working with youths, but also be qualified and understand the profound influence he or she can have on a child's life.

An antioxidant found in blueberries may be nature's answer to cholesterol-lowering drugs. In a study conducted at the U.S. Department of Agriculture's Agricultural Research Service, researchers found that the pterostilbene in the berries activates a cellular structure that helps lower cholesterol and may also imitate the action of a compound that lowers triglycerides.

NOT: FRUIT PUNCH

Constantly downing a lot of fruit punch or soda? It's no secret that you're taking in excessive calories and large amounts of quick-absorbing sugars. But new research from the Boston Medical Center and Boston University School of Medicine in Massachusetts shows that these factors can increase your risk of developing type II diabetes and obesity in the future.

Working out doesn't necessarily mean spending endless hours in the gym. If you're smart, you can work out without really working out. Here are four surefire (albeit sneaky) ways to burn some extra calories.

Walk the walk.

We've all done it before--and may not have even recognized just how pitiful it looks. We gas up the car and drive it to the corner store, which is literally, on the corner. We circle the parking lot for 10, maybe even 15 minutes, looking for that good parking spot near the mall entrance; heck, some of us have trained our children to be on the lookout as well. We will do practically anything to get out of being labeled a "pedestrian." Big mistake, many fitness experts say.

"Without a doubt, walking is the best way to control your weight," explains Chicago-area obesity and pain management specialist Joseph Martin Thompson, M.D. "Walking is extremely beneficial because it provides cardiovascular exercise, your heart is pumping, and although it may be a short walk, it's still a workout. If you get in a few short walks during the day, you will have a long workout at the end of the day. And walking one mile a day also fights coronary heart disease."

With that in mind, let's revamp our thinking: The good parking spot is the one farthest from the entrance door. And it's also a good idea to cut the lunch hour short by 15 minutes and use that time to take a stroll with a health-conscious co-worker.

Snub the elevator--take the stairs.

That unnecessary elevator trip could be the very thing stopping your rear view from being all that it can be. And those tempting elevators are everywhere--at work, at the store, or perhaps in your apartment building. When you take the stairs, you are training your quadriceps, hamstrings and calves. Experts suggest that you take the stairs one step at a time, and one floor at a time, until you've become accustomed to your new routine. Ladies should wear appropriate shoes and should squeeze all leg muscles as you ascend. You can add a briefcase or two to add resistance to your workout. For best results, make sure you have an erect posture, don't lean on the handrails, and don't use the handicap accessible ramps.

Q As a mother of three young children, I try to make sure that they get whatever routine vaccinations and other medical attention that experts recommend, trying to be sure that they can grow up as healthy as possible. However, I'm a bit confused. I hear that certain vaccinations are no longer necessary because certain diseases are under control and no longer a threat. Is this true, and how safe is it to bypass the normal vaccinations that have been a part of growing up? M.V., New York

A In earlier generations, many children suffered communicable diseases like polio and whooping cough, but the development of vaccines has made such diseases almost non-existent and has improved the overall health of millions. Unfortunately, many parents no longer get their children immunized, wrongly assuming that because immunizations have prevented certain diseases for so many years the diseases are no longer a threat.

Doctors stress that if the level of disease control in the nation is to be maintained, children will have to continue to be vaccinated. Vaccines can protect your child from 12 potentially troublesome diseases, including measles, mumps and rubella, diphtheria, tetanus and pertussis; polio, Haemophilus influenzae type b, hepatitis B, chickenpox, hepatitis A and pneumococcal disease. At least one shot is required for each of these immunizations, but some require several doses.

Medical experts say some parents have been afraid to get their children immunized because of reports of possible side-effects associated with certain vaccines. But doctors say vaccines are safe, even though--like any other medicines--they can occassionally cause reactions.

Researchers at Seattle's Fred Hutchinson Cancer Research Center have found that older women who engage in regular, moderate-intensity exercise can reduce their levels of intra-abdominal fat, an often-overlooked risk factor in cancer and many other chronic diseases. In the largest clinical trial of its kind to date, the results of which were published in the January 15, 2003 Journal of the American Medical Association, researchers found direct evidence that such exercise can help women reduce this invisible fat that, left unchecked, raises insulin levels, which promotes the growth of cancer cells. Even if this reduction is not detectable on the bathroom scale--or in the fit of clothing--women will benefit from it. They also have few excuses not to work off the weight, says Anne McTiernan, MD, PhD, a breast cancer specialist at the Fred Hutchinson Cancer Research Center. "The beauty of exercise as a method to reduce total and intra-abdominal far--and therefore chronic disease--is that it can be done by most women at low cost and with low risk of side effects," McTiernan says.

RECENTLY a professional dancer in his 20s called for advice on his back pain. When I saw him, it became clear the problem wasn't his back. He didn't have the core strength to perform his roles; his pelvis was too loose and his inner thighs too weak to support his flexibility.

Flexibility and strength obsess every dancer. How can you get higher, bigger, better and gain an edge in auditions and getting roles? What few realize is that too much flexibility can backfire.

A dancer's flexibility depends upon the elasticity of their ligaments, muscles, and soft tissue, called fascia. Longer, lankier dancers tend to be hyper-mobile; shorter, more compact dancers tend to have greater core strength. You need enough strength to support your flexibility. If ligaments are too loose or muscles too long, you won't be able to support and move your body correctly, and you'll end up putting serious strain on your muscles, joints, and back. The long- term effects of over-stretching can result in joint laxity, which can permanently impair coordination.

While dancers are encouraged to make stretching part of their routine, studies suggest that trying to extend your flexibility beyond its range works best when you are not rehearsing or preparing for a performance. In the short term, stretching makes muscles less responsive, and so less coordinated. This is why stretching before class can lead to a greater likelihood of injury. Instead, think of warming tip as limbering up. Pre-class or pre-performance time should include exercises that help generate some heat. Focus on building from your core rather than your limbs. Here are four exercises that help you to greater strength:

* PILATES PLANK: When you are on your stomach, raise yourself up on your forearms. Tuck your toes under, exhale, and float your torso and thighs off the floor. Keep your hips flat in front. Stay for four breath cycles, then lower and repeat.

* PILATES STAR: Lie on your side. Lean on one forearm. Flex your ankles and straighten your legs. Exhale and raise your hips in four counts while lifting the top leg, and then lower in four counts. Repeat this three more times.

* PILATES PUSH-UP: Lie on your stomach, navel to spine. Place your hands at the sides of your ribs. Tuck your toes under, exhale and do one beautiful push-up. Stay, then inhale; stay, then exhale. Stay, inhale, then exhale and lower.