open. they blew the coverage regarding the team. that is unbelievable. a beautiful thing to see. you have to be happy for the yukon huskies. our play of the day. >> no doubt. see you shortly as cnn sunday morning continues in 30 minutes, but first "house call" with dr. sanjay gupta starts right now. good morning. welcome to "house call." i'm elizabeth cohen sitting in for dr. january save gupta. we are pleased to be with you the first weekend of the year because we know you have plans. you probably plan on losing wagtd or eating better or cutting back on stress. maybe you are planning on having a few cosmetic procedures this year. well, we want to help you with all of that. it is a new year and we want to be part of your plan. we are only a few days into

2010, and if youfl resolved that this will finally be the year that you are going to get fit or eat healthier or stop smoking or join the gym, then this half hour we'll give you the tools you need to achieve your goals. that's where our guest comes in. his name is dr. jeffrey gardier. he is a clinical psychologist in a private practice in new york. now, jeff, you are going to tell us everything we need to know to start out right today. what is your number one tip, jeff? >> i think that the number one suggestion that i always make is instead of just talking about what your new year's resolutions are, actually write them down. this is a contract that you make with yourself. you memorialize it and it is there on paper. and you can look at it any time you need a reminder. you can put it on your bathroom wall. you can put it on your refrigerator. it is there for you to remember what it is that you set out to

do. >> okay. now, i can see myself tearing it off the refrigerator like february 1st, you know, if i'm lucky to last that long. what is the key to actually keeping the resolutions once you have made them and written them down? >> well, i think, first of all, you have to put together a plan. a lot of us like to use the gps system. a lot of us like to follow maps. well, why not follow a road map for the new year's resolutions that you have set out? make a simple step-by-step incremental plan to write down what the results are, whether positive or negative, and you can build rewards into it, but this is something you can refer to every day that will give you the guidance that you need. now, once you do that, the other very important thing is to let the world know about it. yeah. be able to talk to your friends, a family member, coworkers, and let them know what your new year's resolutions are. it commits you to doing it,

because now it is not just in your home or your head, you have put it out there in the world. number one. number two, you will get their support so that if you run into problems here and there, they will give you that, you know, you go girl or you go boy that's needed, that reinforcement that you need to keep things going. of course, if they have similar new year's was lesions, well, you can do it together. it is a group effort and you become a support for one another. >> jeff, you said something that makes a lot of sense to me but i don't how to do it. give me an example. for example, if i want to lose weight, that's my aim for the new year, what is the map? what do you mean set up a map for losing weight? what do you mean by that? >> well, for example, you have to be very specific as to the amount of weight you want to lose. and something that's realistic, which is another good tip, too. but what you would do is sit down with a piece of paper or in front of your computer, and you would write what your goal is. that i want to lose wagtd.

next, right down how much weight you want to lose. what really works for you. let's say you want to lose 2 or 3 pound. well, put down 2.5 pounds or 3 pounds in a time frame that you want to do it in, which would be, say, for example, in a month or a month and a half. >> all right. set parameters, that's what you are trying to say. set parameters. >> set parameters. >> my producer found a tip in here because it is so funny. she saw something that said when you start to keep a resolution, expect to feel lousy when you begin. is that good advice, do you think? >> well, i think it is realistic advice because a lot of people have to go outside of their comfort zone in order to reach these new year's resolutions. in order to make the major changes in their lives. so, of course, you are going to be uncomfortable at first, but, again, if you follow that road map, then you will see that eventually you have documented those thing that is you've done, and now you have a history of making that change and you will

feel better about it. the point i was going to make about, yeah, the point i was going to make about the road map and so on is just do your best to write down what your plan is and just follow it. keep it simple. >> that's right. keep it simple. a great piece of advice. jeff, stay with us. you have great advice for us on reducing stress and how that can be a lifesaver, but first, the most common resolution is getting fit. so i'm sitting down with trainer laura cosick who tells me 20 minutes of exercise four days a week is all we really need to get fit. ♪ doctor says i have to lower my cholesterol. here you go, mr. noran. thanks. [ female announcer ] trying to lower your cholesterol can be a challenge. but with the help of honey nut cheerios' sweet taste, lowering your cholesterol is a non-challenge. get $2 in coupons at non-challenge.com this is really good! to get out of those tubs?

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welcome back to "house call" on this special new year's weekend show. since it is the beginning of a

new year, we all want to know how to get motivated to make a real difference in 2010. many of us have made a commitment to be more fit this year, and that's why i have invited laura kosick to be on the show with us. welcome, laura. >> thank you so much. >> i am so glad you are here because i made a personal commitment to try to work out more, to be a bit healthier than i have been in the past, but i'll tell you my biggest obstacle is i have long hours, i come in here early in the morning, i have four children, i have a husband, where am i going to find the time to work out? and i think that's probably a big challenge for a lot of people. >> it is a big challenge and people, i think, make the mistake of thinking they have to devote hours and hours of training each week or hit the gym every single day, so i would say to you, write down on a piece of paper maybe three 20-minute segments of time to give to me in the next week. pick realistic times for you whether it is morning, afternoon, evening, something doable and achievable. write the times down and commit to them. >> if i swim or run for 20

minutes, does that really do anything? >> absolutely. absolutely. especially if it is new to you. especially if it is something you have not done in the past. it is a challenge to your body. it is a trick for your body into challenging and doing something it hasn't done before. absolute lit. it depends what you are working. there's no one length of time that works the magic number or one activity. it is just being active. so if someone is just starting out, you can do three 20-minute segments for the first month each week and then grow from there. you can burn a lot of calories in a 20 minutes. it just depends on how hard you work. >> i guess you have to push yourself. we have e-mails from our viewers with questions for you. let's see. this is from indira in rockaway, new jersey, i've 5 ft. 4 and 145 pounds. i eat healthy. use the treadmill 30 minutes a twice a week and i also walk in manhattan for 20 minutes every day yet i still do not lose

weight. what can i do? >> something else. >> something else, right. it is not working. try something else. >> that's the basic answer. >> that makes sense. but she says she eats well, so if she just, for example, added 30 minutes of swimming to her regiment. >> she can do that or change the workout on the treadmill. if she's walking or jogging on the treadmill at a steady effort for whatever it is for her 30 minutes at a time, probably she should change that up. steady state is not the best way to go. interval training is awesome when you haveless time. so i would say to her, do a one-minute hill followed by two minutes of recovery and do that ten times. or do a one-minute fast run on the treadmill followed by two minutes of recovery. something to change the pace, change the effort, change the heart rate, change the incline on the treadmill. >> so those little things can help her lose weight fgt she doesn't have to detroit more time. here's another e-mail from brenda in jupiter, florida. she wants to know when trying to build muscle mass to firm up but not bulk up, is it better to use

heavier weights and fewer repetitions or lighter weights and more repetitions? >> this is an age-old question. it really is. yeah. my answer is always going to be and because it is my philosophy to work heavier with less repetitions. if you are -- women are not going to put on bulk unless, you know, they take some kind steroid. so, really -- >> we are not recommending that. >> not at all. but women don't tend to build huge muscles on their body. i have a lot of client who is don't want to weight over 5 pounds. how much does your pocketbook weigh? you are only willing to work out with a 5-pound weight. you have to challenge yourself. so my guideline is 8 to 12 repetitions to failure and that's another thing that i think a lot of women especially don't do is work to failure. >> what does that mean to work to failure? >> you see men doing it all the time with men spotting them for their last repetition because they can barely complete the exercise.

they are hitting their limits and a lot of women work below their limit. they stop before they are exhausted. but we do want to get fit and you have to reach your current limitations and then pass them a little bit in order to get higher on the scale of strength, fitness, cardio. >> that makes sense. well, laura kozik, thank you. you have given me a lot of ideas for starting out in new year. >> great. >> laura is the trainer for our fit nation program. five people committed to running try@logs for the first time and laura will be there to help them out. if you want to follow the progress of our fit nation folks, go to cnn.com/fitnation or facebook.com/cnnfitnation. now our economy may be struggling, but that doesn't mean you have to. i'm getting you back on track to a healthy life. we have too much stress in our lives, myself included. learn how to relax and take it easy. it can save your life. and perhaps you are thinking

about having plastic surgery this new year? we have your solution on how to beat the clock. get the taste of a home-cooked meal at work with new marie callender's home-style creations-- a delicious meal made fresh from your desk. just cook them, strain them, mix them. marie callender's home-style creations. a little touch of home for lunch. find them in the soup or pasta aisle. wow, is this... fiber one honey clusters? yes.

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>> i really don't believe that the every day average person needs to rely on a personal trainer to kind of motivate them and get them in shape. >> jennifer kowen, a fitness trainer by trade, says you don't need them or a gym membership. you just need the basics to get started. >> youing your body weight is a grate way to tone. >> if you have a little money, invest in exercise tools. >> a few hand weights. a couple resistance bands, a medicine ball. >> if you want to get started today, just remember, start small. >> a squat using a ball on a wall to doing a push-up and then doing a tricep dip. doing that circuit three or four times. you can do increments of ten minutes in the morning, ten minutes at night. >> try to integrate cardio drills like running in place, make sure to stretch and talk to your doctor before starting any workout. dr. sanjay gupta, cnn,

reporting. some of the stram strategies that apply to your workouts can help you save money on food. keep it system pm and look for options that work for you. when it comes to eating, cutting costs doesn't have to mean cutting nutrition. nutrition as julie schwartz says the a little bit of planning and smart picks can help stretch your dollars. >> it is really shoppingwise. it is looking at circulars, what's on sale this week. >> if it is lean meats you are looking for, choose meats in the least processed form. also, try to incorporate lots of fruits and veggies is your diet. buying in season and at a farmer's market is less expensive. if fresh veggies are too expensive, there are also canned options. if you can only afford rice and beans -- >> a bag of beans will take you a long way. a bag of rice with beans is a complete protein that is filling

and can really help out. >> that is great advice. so you are on your way to eating right while saving money. you are on your way to getting fit. so now, what about your stress level? discover how to bust stress through simple tricks that you can do at your own desk. nobody knows that better than children's tylenol. it works with little bodies... to reduce fevers while easing aches and pains. for over fifty years, pediatricians and parents have trusted... children's tylenol... to care for little bodies... while they're growing big. well yesterday i had an apple turn over mmm hmm, i know it's sort of my weakness - i always keep it in the house well, that and boston crème pie, white chocolate strawberries, ya ya - oh! and key lime pie i've already lost some weight

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this is "housecall." we're giving you the tools you need reach your health goals in 2010. and if your goal is to reduce stress that's a good one, because stress over the long run can put you at risk for heart disease, depression, sleep problems and much more. jeffrey gardere is back and,

jeff, people i think sometimes get a little bit confused between two things. there's stronic stress and they 00 ak kuk strut. you can give me an example of each? >> acute stress is something that happens to you not very often but in a very big way. for example, if you're in a car accident and you survive that car accident, but of course that is something that is a major stress on your mind and your body, it's that one-time event, and that's the end of it, you go through some of the emotions and physical problems with that. whereas chronic stress is something that is a constant in your life. you can say that it might be school or it might be work or a marriage, and what we see with the chronic stress is, elizabeth, over time, we become used to it so we think, but it is slowly, but surely, wearing us down emotionally. it wears us down physically where you have what you talked about. >> what do you do about the chronic stress, if you've got a

terrible job or a terrible marriage or your mom is chronically ill, what can you do about that? >> well, one of the things that sometimes you can't do is get rid of what that stressor is. some people would like to get rid of a marriage but you can't always do that in this economy. but most often if we're talking about work or school, that's something that, in fact, is a constant in your life. really, the key here, elizabeth, is how you perceive the stress, that stressor, how you accept that stressor, and what your attitude is about it. if you can just, what i like to say, flip the script and trick the devil and view that stressor in a different way, then your body and your mind will respond in a different, and hopefully much more positive way. >> can you think of a time that you've had to do that, jeff, where you've had something stressful in your life and you've flipped it around? what did you do? >> well, i remember from many years when i had an employer

before i started a private practice, i was actually very stressed out by the kind of work that i was doing. so what i ended up doing was changing my attitude. instead of seeing it as a burden, i was grateful that i had the job, but then i did specific things, elizabeth. instead of staying at my desk all day, i would take frequent breaks where i would take a breath, you know, walk around the particular place, so that was a way of disconnecting from that stress. most importantly what i did i learned to exercise, and i would do that before i came to work or sometimes after work, and that would be a good way of getting out a lot of the tension. >> sometimes i think the most stressful things are things about which we have zero control, if you lost your job and have to pay your mortgage and raise your kids, what in the world do you do about that kind of stress? >> well, what you need to do is, instead of becoming a victim to

that stress, you need to become much more empowered so that you can manage that stress. you don't want that stress managing you. so what i tell people all the time is if you are about to lose your job, well, get a plan a and plan b together so that you can be the master of your fate, be able to in some ways map out, once again, what your options are so that you are not a victim to that particular situation. >> you know, jeff, that's a great point. when you think you don't have options, you often do. so thanks, jeff, for talking about how to get rid of some of the stress in your life. >> my pleasure. we want to talk about people, again, being stressed over the economy. but that doesn't seem to be stopping them from getting a little nip and tuck. next up, experts tell us how to get the biggest bang for your buck based on your age. no secrets. i take care of myself, and i eat yoplus.

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is this the year you've decided to do a little nip and tuck? if so, we've got a rundown of the most popular procedures and how old you should be when you get them. at every age the battle to beat

the clock is most often fought in the face. you can't fight your genes, the number one factor that dictates aging, but there are things you can do even at age 30 to slow down the aging process. avoid the sun and use sunscreen, don't smoke, eat a healthy diet, drink a lot of water, and use face creams with antioxidants. but some people want more than that. and a new trend is to start getting anti-aging treatments young. some plastic surgeons are suggesting botox at 30. dr. mark yune says botox can keep you from getting wrinkles in the first place. >> we're relaxing the muscles of the facial expression to prevent wrinkling. >> reporter: other procedures recommended in your 30s -- >> skin treatments such as microdermabrasion and light chemical peels. >> reporter: once some women start, they have a hard time stopping. in their 40s, many women start getting more invasive treatments. >> the first sought-after

procedure in facial work is eyelid surgery because it's the first that ages noticeably. >> reporter: as women approach 50s, aging process accelerates. some decide it's time for more surgery. >> we call one of the most common aging face procedures upper and lower face-lift, lift and smile lines, that's how the face ages. >> reporter: there are risks and side affects for all procedures, and you don't need any of them. >> nobody needs any of them. if they see me, it's because they want to address something. >> reporter: you could decide to age naturally. sometimes people think cosmetic procedures are no big deal, it's like going to the spa for the day. but doctors tell me, that is not true, as one put it, we cut you, and you bleed. so you should be very careful choosing that person who's going to cut you. we have some guidelines now for people when they're trying to choose a surgeon for plastic surgery.

first of all, you should ask the question, is your office accredited for the procedure since most plastic surgery procedures are done in doctors' offices not hospitals. but you want to ask if the doctor has hospital privileges to do the procedure you're having. if a hospital doesn't trust them enough to do it, you don't want to have that procedure with that person. also ask how many procedures have you done. go to other doctors and compare numbers. now, there are a couple of plastic surgery no-nos that we'd like to go over. don't try to have too much work done at one time. sometimes people try to fit in different procedures in one surgery. that can cause real problems. also, try not to remain immobile for very long after your surgery. that can lead to blood clots. also, shop around and find that surgeon who is board certified. that's not a no-no, that's a yes-yes. shop around, you want to find someone who is board-certified. if you missed any part of