BYOD (Bring Your Own Dinner)

If you're going to a formal sit-down holiday dinner, you probably won't have a lot of flexibility in your food choices. That's not to say there won't be anything you're comfortable eating. Most dinners include a soup or salad, which are usually both safe (if you avoid the creamy versions of both). Vegetables are safe unless smothered in sauce or butter. A few bites of any kind of meat won't kill your day. But the point is, what is served is all you have to choose from.

On the other hand, for many of the more casual holiday get togethers you'll be bringing a dish or two, and now you have some control. The veggie platter is always a good one, because you can eat on that all night and not cause much damage. But somebody almost always brings a veggie platter so strategically thinking, you can probably count on one being there and use your own dishes to amp up your choices.

There are many diet friendly side dishes you can take, some of them right here on this blog (Oven baked asparagus with sauce [Sinfully Rich Side Dish]; Marinated Brussel Sprouts [Healthy, Low Point Side Dish]; or Roasted Vegetables [Easy, Awesome, Veggies.]) If you're worried about the entree, grill some herbed, boneless chicken breasts and arrange them on a platter with a pretty garnish. Dessert? Everyone, dieting or not, loves the classic Weight Watchers angel food cake with pineapple. For the holidays, make it with lite cherry pie filling ("An Old Favorite" on this blog).

Nobody says you have to take just one or two dishes; if you show up at the door with more, you'll just look generous. By combining your own dishes with the healthier dishes brought by other guests, and taking just a taste or two of the more sinful offerings, you can enjoy a carry-in dinner and go home with your pants still buttoned!

Yep, uh-hum, Chocolate Truffles

Chocolate Truffles

1/2 cup plus 2 tbsp unsweetened cocoa powder

1 cup sifted confectioners sugar

1/2 cup light cream cheese at room temperature

1/2 tsp almond, vanilla, or peppermint extract

Reserve 2 tablespoons of the cocoa powder on a sheet of waxed paper. In a food processor or in a medium bowl, with an electric mixer on high speed, blend the remaining 1/2 cup cocoa powder, the confectioners sugar, cream cheese, and extract.

With your hands, or a melon baller or small spoon, form the chocolate into 24 round bite-sized balls. Immediately roll the truffle in the reserved cocoa and place on a parchment lined baking sheet or tray. Cover and place in the refrigerator until firm.

Drop by rounded teaspoons onto the reserved cocoa powder, making 24 truffles; roll into balls and refrigerate until firm, 1-2 hours.

Makes 24 servings; 1 pt. per serving; 45 Calories.

Pack A Snack

Spending the afternoon Christmas shopping at the mall? Do something you've probably never considered doing for mall shopping: pack a snack! Sure, there's plenty to eat at the mall if you want to blow your whole day on a cinnamon roll or an Italian sausage. But you don't, do you?

Instead throw a 100-calorie pack or granola bar into your purse. When you feel tempted to head to the food court, go to the coffee stand instead. Buy a plain coffee or a 'skinny' version of a fancy coffee and sit down and enjoy your snack. You'll leave the mall feeling smart and motivated, rather than bloated and discouraged.

Happy Thanksgiving!

May your stuffing be tasty

May your turkey plump,

May your potatoes and gravy

Have nary a lump.

May your yams be delicious

And your pies take the prize,

And may your Thanksgiving dinner

Stay off your thighs!

~Author Unknown

Very Low Point Crustless Pumpkin Pie -- 2 Versions

Two versions of the WW pumpkin pie. Both are crustless, but almost pointless, too. You can have more than one piece with no guilt whatsoever.






Pumpkin Pie - 1 Point

Serving Size : 8

2 cups canned pumpkin
1 cup egg beaters® 99% egg substitute
1 cup evaporated skim milk
1 teaspoon pumpkin pie spice
Artificial sweetener to equal 3/4 cup of sugar
Pinch salt

Beat all ingredients together and pour into a 9" glass pie plate sprayed with Pam. Bake at 350 degrees for 35-45 minutes. Serves 8.


Per serving: 55.6 Cal, 0.1g Fat, 0.4g Fiber= 1 Point per serving.


Pumpkin Pie - 1/2 point

Serving size: 8

1 15 oz can pumpkin
1/2 c egg beaters
1 1/2 c skim milk
3/4 c Splenda
1 tsp pumpkin pie spice
1 teas. of vanilla extract
dash of salt

Beat all till smooth. Pour into Pam-sprayed pie plate. Bake in preheated 400 degree oven for 15 minutes, then at 375 for 45 minutes.

Whole pie = 4 points.

Deep Within the Confines of Costco (Cue "Jaws" Theme)

The traditional family dinner is two days away and you're off to your favorite warehouse store to buy ingredients for your big, but healthy, Thanksgiving dinner. But did you know that hidden within the confines of your favorite Costco-like store is someone who is determined to tempt you mercilessly and destroy your good eating intentions before the big day even arrives?

Yes, we're talking about ... the sample lady.

Just say no to free samples! In the September 2007 issue of Shop Smart magazine, reporters added up the nutritional value of all the samples they could find at Sam's Club one Sunday in Austin, Texas. Grand total, they found 28 samples of everything from Kashi granola bars to wild Alaskan salmon and General Tso's Chicken. All told, those 28 samples contained 998 calories and 77 percent of the daily recommended fat for an adult.

So arm yourself before you even walk inside. Stuff a couple of pieces of sugarless gum in your mouth and chomp your way through the store. And if you're still tempted, remind yourself that you're in a warehouse store, for heaven's sake, not a restaurant, so the food preparation probably wasn't up to your standards anyway.

Jumping Off the Wagon -- On Purpose

There are a lot of different approaches one can take to a holiday dinner. One, try to diet your way through it; two, watch what you eat but don't totally deprive yourself; or, three, jump off the wagon with abandon.

They can all be successful if you handle them right, even number three. If you do decide to jump off the wagon, here are a few ways you can compensate for it and gracefully climb back on the wagon once the day is over.

1. The day of your big meal, double your exercise. Exercise in the morning and in the evening. One of your activities can be a long, brisk walk.

2. Double your exercise the day after the feast, too.

3. Compensate for the extra calories the day after the feast. Concentrate only on the healthy leftovers, like turkey, veggies, lean salads.

4. And, finally, invent a little mantra that signifies the feast is over and it's time to climb back on the wagon. Nobody needs to know about it but you. It could be a few words to your family, "Thanks for a wonderful holiday," or carrying your plate to the kitchen and rinsing it off, or walking outside and taking a deep breath of cold air. Whatever action you choose, perform it immediately at the end of your meal, and once you do it, you know the feast is over and it's time to go back to your healthy lifestyle.

4-B Muffins

Easy Banana, Blueberry, Bran, and Bisquick muffins.

1 medium ripe banana -- mashed

2 cups All Bran Extra Fiber

1 teaspoon vanilla

1 1/4 cups skim milk

1/4 cup eggbeaters

1 1/4 cups Reduced Fat Bisquick

1 teaspoon cinnamon or apple pie spice

1/3 cup dark brown sugar

1 cup blueberries -- fresh or frozen

Pre heat oven to 400 degrees. In a medium bowl mash the banana and add the All Bran, the milk, the vanilla, and the egg beaters. In a small bowl mix the Bisquick, the spice and the brown sugar; add to the wet mixture (medium bowl). Stir until just combined, do not over mix. Fold in blueberries.

Spray muffin tin with Pam and fill 12 muffin cups with mixture. Bake for 20 minutes. Remove cooked muffins from the pan and cool before eating. The muffins are soft when they come out of the oven, but they firm up as they cool.

Yield: 12 Muffins

115 calories; 1.5 Points per muffin

Want to Gain Weight? Then Do This

I can guarantee that you'll gain weight over the holidays if you do the following:

1. Forget about portion control. Heck, it's the holidays after all, so why not eat as much as you want? There are a million reasons why, and we all know what they are. I'll give you one: 1 cup of eggnog is 350 calories and 19 grams of fat (9 points).

2. Cheat, just this once, and then again and again and again. It seems like on October 31 the world changes into Holiday World. Which is great in many ways. One way it isn't great, though, is that sometimes it feels like every meal for the rest of the year should be a celebration. Chocolate is a food group, it's snowing cakes and pies, and hot creamy cocoa is flowing out of the faucets. Opportunities to cheat are everywhere.

Stay strong. Yes, occasional cheats are okay. Frequent cheats can turn into a 2 month eating frenzy. Stay strong.

3. Have a drink, or two or three, on me. There are lots of parties during the holidays and lots of alcohol. Yes, it's the season to be jolly but jolliness isn't necessarily found in glass after glass of empty calories. And the fancier the drink, the more calories there are. If you do drink, stick with dry wines and champagnes. Even better, dilute them with club soda or sparkling water.

4. Take it easy and enjoy the season. Yes, do enjoy the season, but don't take it too easy. Physical activity is the best way to counteract those little slips we all have during the holidays. The last thing you need this time of year is for your metabolism to take a long winter's nap. Take a brisk walk everyday or get thee to the gym. It'll be good for both mind and body, a little solo time for you away from the holiday hubbub.

5. Start over on New Year's Day. Throw all caution to the wind and you'll probably pack on around 7 pounds during the holidays. And when it's time to make that New Year's resolution, you'll probably be so discouraged you won't even start dieting then. Maintain through the holidays, and you'll be encouraged and optimistic at the start of the New Year. And you'll look great in that little black dress at the New Year's Eve party!

Buddy Up For the Holidays

Do you have a friend in the office who shares your diet highs and lows? A sister, a neighbor? If so, buddy up with them for the holidays!

Having a confidante to share your fears, plans, and temptations with will help both of you get through holiday events with minimal damage. It can be especially useful if it's a situation where both of you are going to the same events and can actively monitor each other to stay on the right track, in real time. But even if you don't attend all your parties together, just having each other to talk to and be accountable to -- before and after, and even during, if you reach a crisis point -- can be a huge help.

If you have someone in mind, approach them now. Together you can make a plan to help each other make it through the holidays relatively unscathed. As in most things, when it comes to staying on track and being accountable, two are better than one!

2 Point Stuffing

2-Point Holiday Stuffing

1 Stalk celery -- chopped

1 onion -- chopped

1/2 Cup chopped mushrooms

1 8 Ounce Can water chestnuts -- sliced, drained

3 Tablespoons minced parsley

1 Teaspoon poultry seasoning

1 8 Oz Pkg. herb-seasoned stuffing mix

1. Preheat the oven to 350 degrees F. Spray a 2-quart casserole with nonstick cooking spray.

2. Spray a large nonstick saucepan with nonstick cooking spray; heat. Add the celery, onion and mushrooms; cook, stirring as needed, until softened, about 5 minutes. Stir in the water chestnuts, parsley, sage and 1 1/2 cups water; bring to a boil. Remove from the heat and stir in the stuffing mix.

3. Transfer the mixture to the casserole. Bake until heated through and slightly crispy on top, about 20 minutes.

Serving size: 3/4 cup.

Per Serving: 87 Cal, 1g Total Fat. Points per serving: 2.

Start a Tradition

Traditions are one of the best things about the holidays. It's traditions that bind families together, that we look forward to, and that we remember long after the special day is over.

Consider starting a new tradition this year, one that's good for the entire family. A game of touch football before the big meal, a long walk afterward, line dancing before dessert ... anything to get moving and burning calories.

You don't even have to reveal your interior motive. Just suggest the activity, enjoy it, and remember to suggest it again next year. Everyone loves tradtions and it's not hard to get one started. Just don't be surprised a few years down the road when another family member gets up from the dinner table and says, "It's time to take our annual holiday walk!"

Caramel Apple Salad

Full of Fall flavors but light in calories.











Caramel Apple Salad

1 (20oz) can crushed or tidbit pineapple in it's own juice (undrained)
4 apples, cut into bite size pieces
1 box sugar free butterscotch pudding
1-8oz container fat free Cool Whip

Stir pudding mix into pineapple with juice. Add apples, fold in thawed cool whip. Refrigerate overnight.


One cup of salad = 2 points, about 110 calories.

Food For Thought

The other day I was on the fringes of a conversation that yielded a quote and some "food for thought" (probably the healthiest food group there is!). The conversation wasn't about weight or dieting, but a comment made was certainly applicable:

"I don't want anything that I can be responsible for to keep me from reaching my dream."

I guess that's the best thing and the worst thing about dieting: WE are the only ones responsible for what and how much we put in our mouths, for how long and hard we exercise.

Think about how frustrating it would be if it were otherwise, if someone made us eat poorly or wouldn't let us work out when we wanted to. We'd be raising our voices and demanding the right to take care of our bodies!

So take advantage of your freedom and the power you have over your own body. Make good eating choices that keep you slim and energetic. Work that body until you tingle all over from the joy of moving and feeling strong. You alone are in charge of achieving your weight and fitness dream. Take control and do it!

Dreamy Orange Smoothie

Dreamy Orange Smoothie

1/2 Cup Orange Juice

1/4 Cup Fat Free Vanilla Yogurt

1/2 Cup Crushed Ice

1-2 Packets Splenda

Place all ingredients into a blender. Blend on high speed for 30-45 seconds.

Serves: 1

Per Serving: 111 Calories, trace Fat (2.7% calories from fat).

Points: 2 .

KFC? Forget the Chicken, Where's the Coleslaw??

It seems like even people who don't like the chicken from Kentucky Fried Chicken love their coleslaw. And what's not to like? Creamy with mayo and 180 calories and 10 grams of fat (4 points), it should be good!






Here's a KFC coleslaw clone that will save you points, calories, and a lot of fat grams.


Fat Free KFC Coleslaw Clone

1 Cup fat free Miracle Whip
1/4 Cup sugar
8 cups shredded cabbage or one bag coleslaw mix
1/4 Cup shredded carrot (if using a plain cabbage)
1 TBSP minced onion
salt and pepper to taste


1. Combine Miracle Whip with sugar. Mix well until sugar is dissolved.
2. Add cabbage mix and onion and toss well. Refrigerate for 2 hours.

Serves 8, (1 point per 3/4 Cup serving; about 60 calories) .

Motivation

I usually not crazy about internet-style rhyming poetry and that's pretty much what this is. But content-wise it's right on the money and kudos to whoever wrote it. (As seen on the internet, no author credited).





Don't Quit

When you've eaten too much and you can't write it down
And you feel like the biggest failure in town;
When you want to give up just because you gave in
And forget all about being healthy and thin;
So What! You went over your points a bit;
It's your next move that counts...So don't you quit!

It's a moment of truth, It's an attitude change;
It's learning the skills to get back in your range;
It's telling yourself "You've done great up till now;
You can take on this challenge and beat it somehow."
It's part of your journey toward reaching your goal;
You're still gonna make it, just stay in control.

To stumble and fall is not a disgrace
If you summon the will to get back in the race;
But, often the struggler's when losing their grip
Just throw in the towel and continues to slip
And learn too late when the damage is done
That the race wasn't over and they still could of won.

Life-style change can be awkward and slow
But facing each challenge will help you to grow;
Success is failure turned inside out
The silver tint in the cloud of doubt.
When you're pushing to the brink, just refuse to submit;
If you bite it you write it... But Don't You Quit!

Sweet, Spicy Pumpkin Dip

Serve this with fruit or low fat graham crackers or gingersnaps.

Sweet Spicy Pumpkin Dip

1 1/4 cup apple juice

1 pkg vanilla instant pudding, sugar free (3.4 ounces)

1 can pumpking (regular size)

3/4 tsp pumpkin pie spice

Mix together all ingredients. Beat on low speed for 2 minutes. Let stand for five minutes. Stores in refrigerator for up to 3 days.

Serves: 12

Serving size: 1/4 cup

Points: 1

Why Aren't I Losing?

So you think you eat healthy, but you're still overweight and wondering why. There are many reasons, of course. Thyroid problems can cause low metabolism. Not enough exercise, sleep, and/or calcium, can contribute. But it's often smaller things that are adding up to more weight. Some things you may be overlooking that are keeping you from losing weight:

1. Skipping meals. Although skipping meals might seem like a good thing because you're consuming less calories, it can lead to problems such as bingeing and late night eating. Three healthy meals a day keeps the body on track and satisfied.

2. Grazing. Okay, your snacks are pretty healthy -- pretzels, rice cakes, popcorn. But if you chomp on pretzels throughout a 2 hour movies, you could consume over 500 calories.

3. Pasta. Pasta with veggies and fat free sauce sounds like a healthy entree, doesn't it? It is, if you eat a single serving of pasta. And what's considered a single serving is a lot smaller than the plateful of pasta most of us think of as dinner. If you need more than one serving to satisfy, be sure to compensate for that extra serving in other ways.

4. Bagels. Another low-fat 'healthy' food. The problem is, most bagels now days are the size of a spare tire. If the only bagel you have access to is a supersize bagel, just eat half. Or less.

5. Food labels. You're careful to read labels and you've found a great muffin that's only 90 calories. But look again. Does that label say "Servings per muffin: 3"? Your 90 calorie muffin is really 270! Labels are informative but can still be tricky. Read them carefully.

6. Nuts. Nuts can be healthy but are also extremely fattening (1/2 cup of cashews is 400 calories). If you can't stop at a few, get your healthy fats from another food source.

7. Health bars and smoothies. Some so-called "health bars" are more like candy bars. Make your selection carefully and don't eat too many. For smoothies, limit your ingredients to low-fat and fat-free milks and yogurts and fresh fruit.

8. BLT's. No, not the sandwich, but the bites, licks, and tastes of food you consume while preparing meals and cleaning up. While one taste doesn't seem like much, they add up fast and your tastes become a small (extra) meal. Try chewing sugar-free gum while working with tempting food. Food and gum don't mix.

9. Eating out. Would you eat bread and have a drink before your meal at home? Probably not. Calories still count in restaurants. Make your primary enjoyment the company you're with and your surroundings, and make food secondary. Eat healthy foods in reasonable amounts, and go home feeling good about it.

10. Coffee. Because we love it so much, we sort of ignore the calories that come with a steaming cup of coffee. Black coffee has no calories. Cream, on the other hand, is chock-full of them. Learn to drink your everyday coffee with skim milk or, better yet, black. And the next time you go to Starbucks, rather than order a mega-calorie fancy drink, order a skinny latte. Add some splenda and sprinkle a litte cinnamon on top. You'll be surprised at how good it is.

The Best Part of It is the Worst Part of It, Part 2

Five more lower calorie pie crusts/tips (continued from yesterday):

6. Low Cal Low Fat Pie Crust

1 1/2 C. unbleached flour
1 t. salt 1/3 C. canola oil 3 T. skim milk

Mix the dry ingredients together ( or sift), then make a well in the middle. Mix the oil and milk together and pour into the well of the dry ingredients. Mix together with a fork or pastry blender. Wrap dough in plastic wrap and refrigerate for a couple of hours. Roll out as you normally do.

7. Meringue crust

2 egg whites

1/4 teaspoon cream of tarter

1/4 teaspoon salt

1/2 teaspoon vanilla extract

1/2 cup white sugar

In a large and very clean and dry bowl, beat egg whites, cream of tartar, and salt until soft peaks form. Add vanilla, and slowly beat in sugar until very stiff and glossy. Spread mixture into a 9 inch pie plate to form a shell. Bake at 300 degrees F (150 degrees C) for 50 minutes. Turn oven off, and leave meringue in oven for 1 hour. Cool.

8. Cut your pie crust calories in half by allowing a store-bought uncooked pie crust to reach room temperature. Cut the crust in half. Next, roll out in between two sheets of waxed paper until crust is paper thin. Line pie plate and fill with your favorite pumpkin pie filling.

9. You can also cut the fat from pie crust in half by leaving off the top crust on a two-crust pie. If you feel a top is essential, apply a crispy sprinkle made of 1/2 cup rolled oats, 1/2 cup brown sugar, 1/4 cup whole wheat flour, 1/4 teaspoon nutmeg, and 4 tablespoons Grape-Nuts. Mix the dry ingredients, add 1/4 cup buttermilk, and sprinkle over the filling.

10. Or skip the bottom crust and crush a 100-calorie pack of your favorite cookies and sprinkle over the filling.

Of course, the lowest calorie crust is none at all. Just put your filling in the pie tin and bake or chill according to the recipe. This works especially well with firm fillings like pumpkin or cheesecake.

The Best Part of It is the Worst Part of It, Part 1

The holidays are looming and holidays mean, among other things, pie. For dieters, the filling is the least of our worries. We can use fat-free, sugar-free puddings, fruit sweetened with Splenda, good old low calorie, high fiber pumpkin, and other lower calorie concoctions. It's the crust that gets us in trouble.

Those flaky, golden crusts are that way for a reason: FAT. Fat in the form of butter, oil, Crisco, and heavens forbid, lard. The crust can add 80-250 calories to a single piece of pie!

What to do? Here are 5 healthier pie crust solutions, with five more to follow tomorrow. (Compiled from the Internet):

1. A delicious, lowfat crust can be made with crushed graham crackers, held together with jam that's been heated in the microwave until it melts (about 20 seconds). You can further reduce fat by substituting Grape-Nuts cereal for some of the graham cracker crumbs. If the recipe calls for 1 cup of graham cracker crumbs, use just 2/3 cup of crackers plus 1/3 cup of Grape-Nuts. This crust has only 3 grams of fat per serving compared to 10 grams in a serving of regular pie.

2. Another alternative is phyllo dough crust. Coat your pan lightly with a vegetable oil spray, then put in a layer of phyllo, spray lightly and repeat until you have 6 layers.

3. Coat an 8 or 9 inch pie pan with 1 teaspoon peanut oil, sprinkle with 1/2 cup macaroon crumbs. Chill.

4. Vanilla Wafer Crust

Crush enough reduced fat, reduced calorie vanilla wafers to make 1 ½ cups of crumbs. Mix with ¼ cup of the no-calorie butter spray & press into a 9-inch pie plate. Bake at 350 degrees in a preheated oven for about ten minutes. Cool, then fill with your favorite filling.

5. Cream Cheese Divine Pie Crust

1 cup of flour
dash of salt
2 Tbs of sugar OR 3 packets of Equal
3 Tbs of fat free cream cheese softened
4 Tbs ice cold water

Spray a 9-inch pie plate with non-stick, no-fat cooking spray. Preheat oven to 475 degrees then mix 1 cup of flour, dash of salt, 2 Tablespoons of no calorie sweetener, 3 Tablespoons of light cream cheese (softened) & 4 Tablespoons of ice cold water. Press into pie plate & bake till golden. Fill with your favorite fillings.

Five more tomorrow.

3 Versions of Pumpkin Pudding

Three different takes (with 3 different point counts) on one of the Weight Watchers standards, from message boards.








Pumpkin Pudding

" . . . Combine 1 can Libby's pumpkin (this brand has the most fiber) with 1 box instant fat free/sugar free butterscotch (or vanilla) pudding. Refrigerate. Makes 2 large servings at 1 pt each. Can also add a dash of cinnamon and top with FF cool whip! Can be eaten cold or heated in the microwave."

2 points for entire recipe.


WW Pumpkin Pudding

2 small packages of instant sugar-free vanilla pudding
2 cups of no-fat (skim) milk
1/2 teaspoon pumpkin spice
15 ounce can of pumpkin
8 ounces of fat-free Cool Whip

Make pudding first, using pudding mix and skim milk, then fold in other ingredients.

1.5 points per cup.


1-2-3 Pumpkin Pudding

1 can (15 oz) Libby pumpkin (not the pie filling)
2 boxes sugar-free, fat-free Jell-o instant vanilla pudding
3 cups skim milk
nutmeg, cinnamon, or pumpkin pie spice to taste.

Whip, mix, or user a blender to combine all ingredients. Either put entire batch in one bowl and chill or set up individual bowls and chill before serving.

1 cup serving = 2 points

Terminal Walking

It's common knowledge that you're more apt to exercise if you have the time to do it built into your day. Taking a brisk daily walk will more likely become a habit if you follow the same schedule and routine. But some days aren't routine and your schedule is haywire. You may find yourself at, say, an airport.

Aren't you lucky! Not only are you going on a trip, you've landed in one of the easiest, most convenient places to take that daily walk you might have otherwise missed. Instead of just sitting and waiting for your flight, take advantage of the time and the long terminal walkways to get that good brisk walk in before you fly out. If your flight is delayed, walk some more. You'll be starting out your trip on the right foot (yay, a pun) and feel great knowing you did.

But it doesn't start in the terminal, it starts at home. Pack your walking shoes in your carry-on so you'll have them available when you get the chance to walk or, better yet, wear them. Travelers are casual these days and you'll fit right in.

If the weather permits and you don't have too much baggage, park far away from the terminal entrance. That can be hard to make yourself do after years of habitually driving around in circles looking for the closest parking space, but your body will thank you for the extra exercise.

Once inside, stay off of the moving walkways. Make a game of it -- pick out a person on the moving walkway and try to reach the end of it before they do, using your own power!

Go to the restroom or news shop furthest from your gate. And go more than once. But avoid all escalators, moving walkways, ice cream stores, and bars along the way!

Too much luggage to walk? Rent a luggage cart and push it as you go, but don't lean on it for support.

Stuck in a long line? Every five minutes or so, do the carry-on maneuver. Put your bag on the floor in front of you. Bending from the knees, pick it up, with your arms extended in front of you. Stand straight up. Put it down the same way.

But most of all, just move. People watching while you walk will make the time fly by. And depending on how long your flight is delayed (and, trust me, it probably will be), you could walk miles!

It's Raining Veggies!

These golden nuggets are delicious, low in fat, low in calories, and can be a healthy part of your diet. One serving of these goes a long way in getting in your vegetables for the day. Dip is salsa, light or low calorie ranch dressing, or other low calorie dip, if desired.

3 cups of grated vegetables
2 egg whites
salt & pepper to personal taste
dash or two of your favorite seasoning - totally optional
2 Tablespoons of white OR wheat flour
non stick cooking spray

Begin by grating (or finely slicing) an assortment of your favorite vegetables. Examples include: carrots, mushrooms, squash, bell pepper, onion, cabbage, broccoli, cauliflower, pinched spinach, cooked drained beans, potatoes. You can add herbs, spices, garlic, tobasco, Worcestershire, etc., freely. Be sure to use clean vegetables, and to drain them well. Water tends to create splattering in the pan while cooking and make the fritters soggy.

Spray a skillet with cooking spray and while it heats, mix the remaining ingredients in a bowl. Stir in the veggies. Form flat little patties and carefully place into the pan. Cook until golden on one side before flipping, then turn and cook on the other side until golden brown. Be careful not to disturb your patties as they cook because they are very fragile.

Calorie Count: Without the dressing, using these veggies - mushrooms, squash, bell pepper, onion, carrots, cabbage & asparagus, the entire recipe (a plateful) contains 125 calories/about 1 point. (Adding potatoes and/or corn will up your calorie count.)

Speaking of Yogurt ...

Speaking of yogurt, I didn't eat it for years because naturally sweetened yogurt has so much sugar (and calories) in it, and artifically sweetened yogurt is so cloyingly sweet and left that icky aftertaste in my mouth. Then I stumbled on such a simple solution.

I mix the sugar-free yogurt with plain unflavored yogurt and it's quite good. I find that the sugar-free yogurt is so sweet that I almost always end up mixing it about half and half with the plain yogurt. Its especially good with those 'exotic' flavored yogurts like Key Lime Pie or Apple Cobbler. They were always so sweet I could hardly stand them, but toning down the flavors a bit with plain yogurt works wonders for them and takes away that artifical aftertaste.

Instant Portion Control

From a message board:

I know I can buy the little cups of ice cream but they can be expensive. I've come up with a cheaper way to control my ice cream portions. Yogurt cups! I keep my small plastic yogurt cups and wash and dry them well. Then I'll buy a large carton of ice cream, fill the yogurt cups, seal them with aluminum foil and put them in the freezer. Instant portion control!

Can't Go to the Gym?

Can't get to the gym today? Make up for it by increasing your activity throughout the day. Do all of the following, and you'll have more than enough activity for the day:

Take the stairs instead of the elevator at home and work. Add a couple of extra trips, even if they're not really necessary.

March in place while watching your favorite TV show.

Walk around the house while talking on the phone.

Walk up and down each aisle and around the perimeter at the grocery store, even if you don't need anything in that location.

Hold in your stomach for at least 5 minutes. It will strengthen your abdominals.

Clean your house. It will make you feel better mentally, too.

Park far out in the parking lot. Or ride your bicycle to the store.

Take an after dinner walk.

Go outside and play with the kids. Football, dodge ball, anything that gets your heart going.

Take a minute to stretch your arms, legs, back, shoulders and neck whenever you get up from sitting or lying down.

Turn your coffee break into a walk break. Walk to a distant vending machine, cafeteria or coffee shop to get your snack.

Don't use the nearest bathroom. Use one that requires you to walk a bit, preferably up or down some stairs.

The Best Exercise for Your Abs

While ab exercises alone won't spot reduce fat from the belly, strong abdominal muscles help keep your body healthy and protect your spine. A few years ago The American Council on Exercise did a study on over 10 abdominal exercises to determine the best workout for your abs. The good old fashioned bicycle maneuver proved to be the most effective exercise for keeping your abs in shape.

You remember that one from when you were a kid, don't you? You just lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Oh, and keep breathing.

Go here: http://ca.youtube.com/watch?v=wqoD0Bdggto to see a video of how to do the bicycle crunch.

Make a Plan for a Happier Holiday Season

Weight gain during the holiday season is a problem for everyone, not just dieters. But with planning, it's possible to make it through the holidays without gaining weight.

Get a calendar and open it to November and December. Highlight all the parties and functions that you will be attending (any event that might be a problem when it comes to making the right food choices). If you have an average social life, you'll probably mark 4 or 5 occasions. A true social butterfly might have 8 or 9. Something to think about, especially when we tend to think about the whole holiday season, the entire two months, as one big problem!

Don't stress out about the individual parties - just make good food choices and exercise choices the other 50 (or whatever) days. People tend to think that because it's the holiday season, everyday should be festive, even if they don't have a special event to attend. But if you save the cookies and the egg nog for parties only, you can easily compensate for them on 'normal' days.

This time of the year people gain 7-10 pounds. Having a plan will help you go into January as one who has NOT gained!

Have a great holiday season, but remember, a little extra care on "ordinary" days will make the special days a lot less harmful to your eating plan. And there's no better gift than knowing that you made it through the holidays without gaining a lot of weight because you've been smart, strong, and in control.