Honestly!

"I'll work out tomorrow. Honest."

How many times have you said that to yourself after a trying day at work? Don't give in! For those days that it's hard to get moving, make a list of alternate activities that are enjoyable enough that they don't feel like -- ugh! -- working out: walk the dog, bike to the store, work in the garden, play softball with the neighborhood kids.

You may not get all of the benefits of your normal workout, but you'll get far more benefit than if you spend the time sitting on the couch rationalizing why you didn't work out in the first place.

So even if you decide to skip your workout, go outside and do something. You'll burn some extra calories and feel good that you were able to make yourself move around rather than do nothing at all. It will perk up your mood. And if you're not careful, you may have some fun!

Or Don't We All Love No Pudge?

I said in my previous post that we all love No-Pudge, but actually some people aren't particularly fond of them. Usually it's because they don't like the tangy yogurt after-taste. If that's a problem for you, try using applesauce and vanilla extract instead of the yogurt. The brownies are still moist and fudgy, but without the yogurt flavor.

For a single brownie, use 2 Tbs. of mix, 1 Tbs. of applesauce and a couple drops of vanilla, then cook in the microwave as directed. For the entire mix, use 2/3 cup of applesauce and a teaspoon of vanilla, and bake as directed.

Another (rare) complaint I've heard about the brownies is that they're too sweet. If you feel the same way (but you don't mind the yogurt taste), use plain yogurt instead of vanilla yogurt, plus a teaspoon of vanilla (or a few drops if making a single), when preparing. Sour cream works, too, and has less of a "tang."

Finally, while I personally love the fudgy, gooey texture, I've heard a few people say that was the very reason they didn't like them. If you prefer a more cake-like brownie, add an egg white and reduce the yogurt to 1/2 cup, then bake as directed. I don't have a specific recipe for cake-like single servings, but you could experiment with replacing part of the yogurt with Eggbeaters and that should do the trick.

The points and calories stay about the same for all of the above variations, 2 points, about 120 calories.

S'more Pudge Brownies

We know we love No-Pudge Brownies, but this recipe makes them extra special.







S'more Pudge Brownies

15 1/4 oz No Pudge! Prepared Fat-Free Original Fudge Brownie Mix, (requires 2/3 cup nonfat vanilla yogurt)
3 cups mini marshamallows
2 whole graham crackers, crushed
2 Tbsp chocolate syrup

Prepare and bake brownies as directed (including 2/3 cup of nonfat vanilla yogurt).

Preheat oven to 350°F. Top cooked brownies with marshmallows. Bake until marshmallows are slightly browned, about 2 to 4 minutes. Remove from oven and allow to cool slightly.

Top with crushed graham crackers and drizzle with chocolate syrup. Cut into 16 pieces and serve.

16 servings at 3 points, 150 calories each.

Driver's Ed For Dieters?

You've heard if defensive driving, of course. Well, how about defensive eating? The premise is the same for both -- taking care and planning ahead for the unexpected.

But instead of avoiding an accident, with defensive eating you're avoiding eating the wrong thing or too much.

For example, if you're going to a party that you know will present a lot of food temptations for you, eat a salad and a bowl of soup before you go, and you'll be in control of a situation that might have gotten the better of you. When that chafing bowl of spinach dip comes barreling through the intersection, you'll be long out of its way.

Other examples of defensive eating:

--Because restaurant portions have gotten so large, the next time you pick up a menu, pretend that most items are followed by the words "Serves 2."

--When going out for dinner, decide what restaurant you're going to ahead of time and check the menu online. You can take all the time you need to plan the healthiest meal you can order, rather than feeling rushed at the restaurant.

--If you know you're going to have a large dinner, cut back on breakfast and/or lunch.

--Be selective. It's easy to eat food just because it's put in front of you. Be mindful of what you are eating, and make sure that you are eating something you really want, not something that's just there.

In a nutshell, defensive driving is anticipating dangerous situations and steering clear of risk and danger. Defensive eating is the same thing, except food is the danger and planning ahead is the key steering clear of it. Anticipating how to deal with 'food dangers' can go a long way toward keeping you safe from unhealthy eating and unwanted pounds. So practice defensive eating just as diligently as you practice defensive driving -- both can be life savers.

Tiny Tip -- Automatic Portion Control

For automatic portion control, sip wine from a Champagne flute instead of an oversized goblet. You'll end up drinking about half as much wine per glass.

While We're on the Subject of Skinny Cows ...

While we're on the subject of Skinny Cows, have you tried the Truffle Bars? They'll cost you an extra 50 calories/1 point over the minis, but if you have the points to spare, ooh-la-la, your taste buds will thank you!

It's a good-sized vanilla or chocolate bar, drizzled with hard chocolate. The bar itself is smooth and creamy, the chocolate drizzle is very chocolatey, and the combination is, yup, truffle-like. And what's not to like about truffles??

They're a bit pricey (a box of 6 for about $6.00), but considering the calorie bargain, they're worth every penny. And if you go to the Skinny Cow site and sign up, you can get a coupon for $1.00 off.

The Skinny Cow®: Skinny Savings

Per bar, 100 calories; 2 points.

Mini Skinnys

If you're in need of a chocolate fix, only want to spend 1 point and don't want fat free, sugar free "pretend" chocolate, what do you do?

Pull a Skinny Cow out of your freezer. No, I'm not talking about the famous ice cream sandwiches, (which are delicious, but are 3 points, about 150 calories each), but a Skinny Cow Mini Fudge Pop. They're rich, creamy, and chocolatey, and at one point, just a blip in the radar on the calorie chart. (IF you stick to just one!)

Per bar, 50 calories; 1 point.

Easy, Elegant Chicken Rolls

I'm always looking for easy chicken recipes like this one, even though I often say that I eat so much chicken I'm surprised I don't grow feathers!

Easy Elegant Chicken Rolls

Place chicken breasts between two layers of plastic wrap and pound them to about 1/4 thickness with a rolling pin or the smooth side of a meat tenderizer.

Spread a bit of dijon mustard, chopped fresh arugula leaves, and chopped tomatoes, on one side. Roll up the chicken breasts with the filling inside and place seam side down in a baking dish sprayed with cooking spray.

Bake for about 30 minutes at 425 degrees, basting twice with lemon juice.

150 calories, 3 points.

Motivational Sayings for Your Cookie Jar

Here are some little motivational sayings that you can stash in your cookie jar, tape to your bathroom mirror, stuff in low-fat fortune cookies, use to help out a struggling diet buddy, keep in a bowl on your desk at work, print out and paste on a collage ...

I also have some that have been credited to specific people and are somewhat 'deeper.' I'll post them from time to time.


--You're the best, but you're going to get better.

-- Sometimes the paths we take are long and hard, but those are the ones that lead to the most beautiful views.

-- Challenges come along, inevitably; how you respond to them determines who you are and everything you're going to be.

-- The very best you can do is all that is asked of you.

--You are capable of working miracles of your own making.

--Increased difficulty brings you nearer to the truth of how to survive it -- and get beyond it.

--Cross your bridges. Meet your challenges. Reach out for your dreams, and bring them closer and closer to your heart.

--Get rid of the "if only's,” and get on with whatever you need to do to get things right.

--If you stick with it, you’ll find out what making your wishes come true really feels like.

--A journey of a thousand miles begins with a single step.

--Above all, challenge yourself. You may be surprised by what you can achieve.

--Have the courage to act on your dreams.

--Never, never, never, never give up.

--Act as if it is impossible to fail.

--It's not who you are that holds you back, it's who you think you're not.

--Concentrate on where you want to go, not on what you fear.

--I can't change the direction of the wind, but I can adjust my sails.

--It's not what you did, it's what you do next.

--A wish changes nothing. A decision changes everything.

--Success - it doesn't just happen, it’s a decision you make every day.

--The chief cause of failure and unhappiness is trading what we want most for what we want now.

--Persistence is far more important than perfection.

--Mistakes are inevitable. Make them, deal with them, and then move on.

--Concentrate on this day, this week, this hour, this meal, this bite.

--There are only 2 choices: make progress or make excuses.

--Some succeed because they are destined; others succeed because they are determined.

--Commit to be fit.

--The difference between "fat" and "fit" is "I."

--Who needs luck when you can achieve much more by persistence?

--Be patient -- the only thing in this world that is 'instant' is coffee.

--Your only limits are self-imposed.

--Identify what you want and go for it.

--Confidence is feeling satisfied with who and what you are.

--Feeling healthy and feeling good about yourself is not a luxury - it's an absolute necessity.

--Everything you eat in private you wear in public.

--There is no failure except in no longer trying.

--We get fat or we get thin one decision at a time.

--If I fail to plan, I plan to fail.

--Every minute of our present determines our future. What kind of future are you making?

--When you're walking in shadow, remember this: shadow is a sure sign there is light close by.

--The only place 'success' comes before 'work' is in the dictionary.

Go Ahead -- Reach Into that Cookie Jar!

What do you keep in your cookie jar when you're dieting? Not cookies, I hope! The temptation is too close and it's too easy, in a weak moment, to reach in and pull out a treat -- a treat you probably didn't really want anyway. So why not fill that cookie jar with motivational sayings, close and easy to reach, for those weak moments when you otherwise would have reached in and pulled out a cookie?

Jot down your favorite sayings on separate slips of paper, fold them up, and the next time you have a weak moment and want to reach for a cookie (or some other treat that's not part of your plan), take yourself to the cookie jar and pull out encouragement. What better time to hold motivation in your hand than in a weak moment?

Okay, just thinking about it, it does sound kind of hokey. But when you're actually in that situation, feeling weak and tempted but wanting to stay strong, it will seem helpful rather than hokey. I promise.

Where do you get these sayings? Well, you probably have some favorites already, and they're all over the internet. I'll gather some of my favorites and pass them along tomorrow.

Savory Thin Mini Edamame Crackers

I found some good crackers at Trader Joe's today. They're "Savory Thin Mini Edamame Crackers." Very good, very crunchy, somewhat like a rice cracker. I can't really taste the edamame in them, but you can see bits of it. And I think the edamame must make them more filling because just a few of them seemed very satisfying.

Despite that, portion control can be a problem with these crunchy little crackers and dividing them into 100 calorie packs before you eat any of them might be a good idea. Just saying, because I didn't do that and my bag didn't last very long ...

18 mini crackers: 54 calories, 1 point.

High or Low?

We all know that we're going to be more successful if we set realistic weight loss goals for ourselves, right? Meaning, those who aim for a size 8 rather than a size 2 are more likely to stick with it and reach their goal because the goal seems more achievable and less overwhelming.

Well, maybe.

According to a study of over 1800 people (published in the International Journal of Obesity), women who set unrealistic weight loss goals lost more weight in 2 years than those who had more moderate expectations.

It was concluded that having an optimistic goal (an unrealistically small dress size, for example) motivated women to lose faster than those who set more moderate expectations . And even though those with the unrealistic goals may have failed to reach them, they didn't give up trying to lose weight. This is completely opposite of the 'in order to succeed, set realistic expectations' advice that we've always heard.

So what do we make of this?

Weight loss, it seems, is like everything else. There's going to be a study that proves one thing, only to be followed the next week by another study that proves just the opposite. All we can do is gather information, sift out what applies to our own situation, and figure out how to use it to help us reach our goals.

And, speaking of goals, in light of this article, should they be high or low?

It's one of those "your mileage may vary" situations. People react to challenges in different ways. If you're a driven person who is motivated by challenging situations, an extreme goal may work for you. On the other hand, if you're a person who tends to feel overwhelmed when presented with a huge challenge, a more moderate goal might be your best bet.

It's a learning curve. With dieting, as with life, we play 'hit and miss' until we figure out what works for us. Knowledge and information can help us with our planning and expectations, but when it comes down to actually losing weight, only one person can determine whether you succeed or fail. And that person is you.

Tiny Tip -- Tomato Soup

Warm up a mug of v8 juice and add Splenda and Tobasco sauce to taste. It makes a super-fast surprisingly tasty 0 point "tomato soup."

No Guilt Cheesecake Pudding

Cheesecake Pudding

8 oz. Cool Whip Free

8 oz. Philadelphia Cream Cheese Neufchatel Cheese

2 whole low fat graham crackers, finely crushed

1/4 cup of sugar

1 tsp. lemon juice

Whip the cream cheese, sugar, and lemon until fluffy. Add Cool Whip and continue whipping until well combined. Spoon mixture into 8 dessert bowls and top with graham cracker crumbs. Keep refrigerated until serving.

(This is also really good as a parfait, alternating the pudding, crumbs, and fresh fruit. Very pretty and tasty enough to finish off an elegant meal.)

8 servings, 160 calories, about 3 WW points.

What's That I Smell?

Okay, summer is in full swing and it's time to light up the grill and grill some ... cabbage??? Yep, it can be done. There's nothing like the aroma of cooked cabbage wafting through the neighborhood (heheh).

Most grilled cabbage recipes have a lot of butter, but this one is fat free, although you might want to top it with some light spread before you eat it. Or sprinkle on a little cider vinegar on to keep it fat-free.

Vegetarian Grilled Cabbage and Apples

1 cabbage, sliced into wedges
4 cloves garlic
2 apples, sliced
salt and pepper to taste
cooking spray

Spray first three ingredients with cooking spray and wrap in aluminum foil. Grill for about 30 minutes over medium heat, or until cabbage and apples are soft.

Kashi Mayan Harvest Bake Frozen Meal

I haven't tried this, but it got such an enthusiastic endorsement I'm passing it on. And the reviews at the Kashi site are just as good. I'm going to look for it the next time I go to the supermarket --

From a Message Board:

"Spotted this in the store last night and had to try it. [B]asically it is a vegan mixed grain polenta with plantains in an ancho chili sauce.

I'm not a vegan or vegetarian. I'm having steak for dinner tomorrow, in fact. But I have to say, this is simply the best frozen meal I've ever had. I've always been happy in general with Kashi products, but they hit one out of the park this time. The plantains are just barely sweet, and counter the chili nicely. The polenta (not sure that's the best word for it, since it isn't made of corn meal) has a nice flavor with a good range of textures.

I don't generally rave about frozen meals. They can be ok once in a while, if one doesn't have time to cook or something, but not something I really look forward to eating. Till now. Seriously, if I got this exact meal served to me at a restaurant, I would feel I got my money's worth."

Per dinner: 340 calories, 9 grams fat, 8 grams fiber; 7 points.

How Do You Feel About YOU?

How do you feel about YOU? Do you 'beat yourself up' because you're overweight (or think you're overweight)? Do you ever say or think, "I hate myself"? Do you hope you'll succeed, but know you'll fail?

If any of these sound like you, you're not alone. Many women have self-esteem issues stemming from their weight. But how are you going to be good to your body if you hate it?

To lose weight and grow strong physically and emotionally, you need to believe that you deserve it. It won't wait until after the weight is lost (which we sometimes view as nirvana, where everything will be perfect, but that's a different post ...), you need to do it now or you won't be able to get it done in the first place. You must believe that you deserve good things -- to be healthy, happy, strong, content.

It's far easier to make positive changes when you believe you deserve them than when you don't believe you do. In fact, I'll go as far as to say if you don't think you deserve to be fit and happy, the odds are very, very long that you ever will be.

Each morning, look at yourself in the mirror and say, "I deserve to be happy and fit. My body deserves to be treated better than I've been treating it. My loved ones deserve for me to love myself as much as they love me. I deserve to feel good." Adjust it to any specifics that are important to you. If you need to, print it out and post it on the corner of your mirror. Eventually you'll memorize it and be able to repeat it to yourself throughout the day.

Once you believe it and stop hating yourself, and you stop working against yourself and your body, your whole life will become more balanced. You'll feel better, be more positive, and smile more. Self-sabotage will become a thing of the past. And you'll finally be able to dedicate to yourself the time, effort, and planning it takes to lose weight.

All kinds of good things come out of loving yourself. Give it a try and see what positive changes occur in your life!

Jicama Vinaigrette

A fresh, summer side salad.







Jicama Vinaigrette

1 medium cucumber
2 cups jicama, peeled and julienned
1/4 red onion, sliced
1/4 cup cider vinegar
sweetener equivalent to 2 tablespoons sugar
1/2 teaspoon salt
1/2 teaspoon ground dried mustard
ground black pepper to taste.

Slice the cucumber crosswise into 1/4-inch rounds. Toss with jicama and onion.

Combine vinegar, sugar, salt and mustard in a small bowl, whisking vigorously to dissolve sugar and salt. Toss with vegetables. Refrigerate for at least 20-60 minutes to allow flavors to blend. Season with ground pepper to taste.

About 100 calories in entire recipe. 0 WW points per serving.

If You Like Crunchy Veggies ...

If you like crunchy veggies, you'll love jicama. Jicama tastes like a cross between an apple or pear and a water chestnut. It has a very crisp, clean, neutral flavor.

On the outside it looks like a large, tan, roundish potato. The texture is sometimes described as that of a raw potato as well but, to me, jicama has a harder, crunchier bite to it than a raw potato does. It's used mostly uncooked (the first time I ever had it was years ago in a California Pizza Kitchen chopped salad), but it's sometimes cooked in soups, stews, and stuffings.

You'll find jicama at most large supermarkets, usually in the section that has the odd looking veggies you seldom use. When choosing jicama, look for medium sized firm tubers with dry roots. Avoid wet or soft spots. And while it may be tempting, don't go for the huge ones because they might be stringy or bland.

Jicama makes a great addition to your normal salad ingredients. Peel it before using. Dice it into small cubes or shoestring strips and add it to your salad as you would any other vegetable. Or slice it into larger strips and use for dipping. (It doesn't turn brown after it's peeled like some fruits and veggies do.) Some people enjoy eating it simply -- thin slices with a squeeze of lime juice and a sprinkle of salt.

Jicama is high in Vitamin C, low in sodium and has no fat. One cup of cubed jicama is 45 calories and 6 grams of fiber. 0 WW points.

Brie?? On a Diet??

I got the most perfect little single-serve brie cheeses at Costco the other day -- Ile De France Mini Brie. This is one of those foods I don't know if I should recommend, simply because it's so good it may set off a trigger for some. But the portion control aspect of it is so perfect that I think it counterbalances the risk.

The cheese is in little plastic containers with peel-off lids. Inside, .9 ounces of a perfect little brie cheese. I've tried to eat it with a point worth of crackers, but I usually end up eating it alone, in little bites, and just let the creaminess melt in my mouth. There's not a lot there -- one could actually pop the whole thing in their mouth if they wanted to (big mouthful, though). I make it last into about 5 small bites, savoring each of them.

Sort of pricey. There were 12 of them in a little bag (like Babybels) and I think it came out to about 80 cents a piece. Sort of pricey pointwise, too, based on the size: 1 brie is 70 points, 6 grams of fat, 2 points.

I have several left and if I find I can manage them, I'll probably buy them again. To be able to indulge in a creamy cheese and feel satisfied by the richness of it is one of those things that make a diet feel less like a "diet." But if I find them too tempting, they may have to go on my 'keep those things out of my house!" list ...

Memory Lane

It's summer and just for old time's sake I'm revisiting my favorite jello salads for anyone who missed them last summer. They're lightened up versions of old, old classics and just talking about them makes me think of hot summers, tree climbing, splintery picnic tables, and misquote bites.

I've re-adjusted some points/calories, and added a few notes.

Lime Jello Cottage Cheese Salad

I refigured the calories in this and came out 100 calories less than when I posted it before. Go figure. I must have used a different brand of pineapple or cottage cheese this time ...

1 small package package of sf lime Jello
1 16 oz. carton of 2% cottage cheese
1 16 oz. can of crushed pineapple, drained (I add the drained juice to the water for the jello, just use less water to end up with the correct amount of liquid)
1 cup finely chopped celery
1 tablespoon cider vinegar

Make Jello according to the package directions. Add vinegar and stir well. When the Jello starts to gel, fold in cottage cheese, pineapple, and celery. Chill for several hours.

About 650 calories, 13 points for the entire recipe. Exact serving points/calories depend on serving size.

Note 1: You can reduce the points to 14 by using fat-free cottage cheese; calories go down to about 580, but the low-fat cottage cheese works better (less watery) and when you divide the recipe into several servings, the difference is negligible.

Note 2: If you want to eat more for less calories, add another box of sugar free lime Jello (adjusting the liquids accordingly). It won't seem a cottage cheesy, but will still be good and you can eat twice as much.


Sunshine Salad

There are several versions of Sunshine Salad, and mine is probably one of the easiest and lowest calorie versions.

1 large box of sugar-free orange jello
a couple of bags of shredded carrots
a large can of crushed pineapple in its own juice (again, I add the drained juice to the water for the jello, just use less water to end up with the correct amount of liquid)
a dollop or two of cider vinegar

Make the Jello as directed. When starting to gel, add vinegar (not enough that you can taste it, but enough to cut the sweetness of the Jello), carrots, and pineapple. Chill.

That's it. It's refreshing for summer, sort of a sweet crunchy side with lots of healthy carrots.

About 200 calories for the entire recipe. I count it as .5 points for each bowl, using rather small glass bowls, but it's probably closer to 0 points.

Tiny Tip -- Workout Music

When selecting workout music, tempo matters most. Music in the 120-140 beats-per-minute (bpm) range is best for most aerobic exercise because it most closely matches the average person’s heart rate.

Better Than Skim Milk?

Use nonfat powdered milk in coffee. You get the nutritional benefits of skim milk -- high in calcium and calories -- and because the water has been removed, powdered milk doesn't dilute the coffee the way skim milk does. And it's easier to store if you don't have a refrigerator available.

5 Can/5 Point (Per Pot) Soup

5 Can/5 Point Soup

1 (14 1/2 oz) can sliced new potatoes
1 (14 1/2 oz) can sliced carrots
1 (14 1/2 oz) can zuccinni with Italian style tomato sauce
1 (14 1/2 oz) can diced tomatoes with basil, oregano & garlic
1 (14 1/2 oz) can fat-free chicken broth

Add all ingredients to crock pot and turn on low setting for approximately 4 hours. 5 points for the entire pot.

(As usual, I need to add a sodium caution here. If for any reason you need to limit your intake of sodium, this soup is not for you. If you use equivalent amounts of the above ingredients, using fresh rather than canned, you'll most likely end up with a soup that has about the same points. A lot more trouble, but more healthy if you have a sodium problem.)

From the "It Doesn't Hurt to Try" File

Apple Cider Diet Elixir

2 tablespoons of apple cider vinegar

1 teaspoon of maple syrup or honey

12 ounces of cold water

Although no scientific studies back the claims that apple cider vinegar will take the pounds off, there is an indication that with regular usage, such as drinking the 'elixir' each morning, it will alkalize an acidic system and in turn, may raise a person’s metabolism. Others say that drinking the vinegar concoction before or with a meal will make you feel more full with less food, faster.

Moderation is the key. Limit it to once a morning or only before meals. And if you have medical issues, talk to your doctor first to make sure it won't affect your condition or interact with medications you're taking.

Mirror, Mirror (Not) on the Wall?

Do you need a full length (or full wall) mirror in your workout area? Most workout areas and gyms have them, but a mirror can actually work against you.

Studies have shown that women who exercise in front of a mirror for 20 minutes felt less energized, less relaxed, and less positive than women who worked out without a mirror. Even women who normally feel good about their bodies experienced these negatives effects.

So while the image of a "perfect" workout area usually includes a mirrored wall, the mirror might actually be detrimental to your workout and self-image, no matter how fit you may be.

Further, according to M. Doug McGuff, a physician and owner of Ultimate Exercise, "Mirrors are present in most gyms, but are of no value to a workout. Some might argue that they help you monitor your form. However, motor activities that require even more skill are never performed in front of a mirror. Our muscular and nervous systems possess proprioceptive capabilities that are quite advanced and do not need visual monitoring. Mirrors hamper concentration by pulling any visual stimulus in the room into your field of vision. In addition, mirrors make you visible to everyone else in the room, thus hampering your privacy."

So if you're setting up a workout room, save the money you're planning to spend on the mirror and put it toward another piece of equipment. If you work out in your living room or den, try to move any mirrors that might be in your line of vision. At the gym, choose equipment that doesn't face a mirror.

You'll have plenty of opportunities to admire yourself once you get fit, but while you're actually in the process of doing it, apparently it's better to avoid watching yourself whittle off the inches!

Twinkie Bites

Twinkie Bites

1 box Jiffy yellow cake mix

1/4 cup egg substitute

1/2 cup cold water

24 tablespoons ff Cool Whip

Butter flavored PAM

Preheat oven to 350 F. Spray 24 hole muffin tin with PAM. Set aside. Put mix, egg sub, and water in bowl. Mix on medium speed with mixer for 4 minutes OR 600 strokes with whisk. Fill each muffin tin 2/3 of the way (approximately 1 tablespoon + 1 teaspoon). Bake 10-12 minutes. Remove from oven and let cool at least 10 minutes. Once cool, pipe 1 tablespoon of Cool Whip in from top or bottom into center of cupcake from a pastry bag.

Serves 24

52.5 calories/1 g fat/0 g fiber.

1 WW pt. per serving.

Shhh ... Starbucks

You probably know that Starbucks has 3 coffee sizes -- Tall (12 oz.), Grande (16 oz.), and Venti, (20 oz.) And that's it, right?

Nope.

There's a fourth size that many people don't even know exist -- Short, (8 oz.). Don't be afraid to order a "short" beverage at Starbucks if it strikes your fancy -- the barista will know what you're referring to. And don't mistakenly call it a 'small,' because most likely you'll end up with a 'tall.' If you want a small coffee, you need to order a 'short.' (This is sounding like 'Who's on first?')

Why does this matter? Portion control! A Short latte with whole milk, for instance, contains 110 calories and 17% of the daily saturated fat limit. Make it a Venti, and you're up to 290 calories and 45% of a day's worth of saturated fat!

So the next time you pop into Starbucks, order a Short and save yourself some calories. You can enjoy a reasonable size cup of Joe, and you won't have to mortgage the house to get it!

Stair Climbing for the Rest of Us

Okay, so you don't have an office building handy and the thought of doing multiple flights of stairs is more than you can handle, anyway. But you do have stairs in your home or apartment ...

According to the Centers for Disease Control, spending 10 minutes a day walking up and down stairs will help you lose as much as 10 pounds a year, all other factors remaining equal (meaning, you don't relinquish another fat-burning activity or start eating more calories).

Break that into 2 5-minute segments day, and say goodbye to 10 pounds and hello to better cardiovascular health, while hardly breaking a sweat. A segment in the morning and one at night is all it takes, and you don't even have to leave the house.

Working Your Way to the Top

If you work in or have access to a building with multiple levels, you're in luck. Stair climbing may be the fastest and most convenient way to get an excellent aerobic workout, no matter what your fitness level.

Stepping up on a stair is great work for the leg muscles and butt muscles. It’s more work than running because each step requires the lifting up of the entire body’s weight through the height of the stair, using just one leg. You get even more of a workout going downstairs which involves negative contraction of the quadriceps, intensifying the workout considerably.

Aerobic stair climbing is performed on actual stairs, such as those which may be found in your apartment building or at a stadium. Studies show that climbing stairs is twice as taxing as a brisk walk on a level surface, and fifty percent more taxing than walking up a steep hill or lifting weights. The fitness gains from doing 11 minutes of daily stair work for eight weeks rival those of walking 36 minutes a day for six months.

Because stairs are so taxing, you should only attempt to run up the stairs if you're already in very good shape. For the rest of us, a slow, steady pace can provide substantial health benefits.

Start out with 3 or 4 flights, taken at an easy pace. Increase your flights as your fitness improves. Don't lean on the railing for support, but don't hesitate to use if for balance. Be sure the building you're using is safe and that someone knows where you are and when to expect you home. Don't climb after a heavy meal or if you're suffering from a bug.

And if you aren't an ardent exerciser, check with your doctor to make sure the heavy exertion of stair-climbing won't be too much for your body to bear.

Healthy "Waldorf Salad"

Using a lighter dressing and replacing the nuts and raisins with cauliflower makes this a healthy, crunchy, filling salad.








Mock Waldorf Salad

1 small apple, finely chopped
1 c cauliflower, finely chopped
1/2 c celery, finely chopped
2 Tbs fat-free mayonnaise
lemon juice, splenda, and salt to taste

Mix the mayo, lemon juice, splenda, and salt. Pour over chopped veggies and mix well.

Makes 1 large serving; About 75 calories; 1 point.