THIS JUST IN GOOD-FOR-YOU NEWS, CUES AND REVIEWS WHEN LOSS IS MORE TOOL Dear Diary Writing down what you eat daily can help you see the good, the bad and the ugly. Download the American Heart Association's food diary by visiting heart.org and searching "food diary." 36 W IN TER 2016 WORKOUTS THAT WORK: CROSS-COUNTRY SKIING For a sport that reduces pressure on joints while burning big-time calories, consider cross-country skiing. Glide your way to these head-to-toe health benefits. 3 YOUR EYES: Cross-country skiing improves visual acuity (clarity or sharpness of vision). 3 YOUR HEART: The activity gets your blood pumping and carries oxygen and nutrients to the body's organs. 3 YOUR MUSCLES: Cross-country skiing's diagonal stride works your major muscle groups, which is better than just working arms or legs alone. 3 YOUR BALANCE: Shifting your body's weight as you glide over uneven surfaces can increase your balance, which is important for fall prevention as we age. Want to try before you buy? Rent a pair of skis from a sporting goods store or recreation center. APPLE PHOTO BY NIKAMATA/GETTY IMAGES; MAIN PHOTO BY TYLER STABLEFORD/GETTY IMAGES If you are among the 1 in 3 Americans struggling with obesity, National Institutes of Health research suggests you don't have to shed tons of weight to see real health gains. Losing just 5 percent of weight- an average of 12 pounds-resulted in metabolic changes that lowered risk for diabetes and heart disease in study participants.http://www.heart.org