Backyard Bash... 400-Calorie Meals at the BBQ

Love BBQs, but worried about overdoing it?

Now you can enjoy this summer outing and still look amazing in your swimsuit.

These 400-calorie plate combos let you eat the foods you love -- hot dogs and beer included!

Homerun Hot Dog

Satisfy a hankering for dogs and beer with this ballpark and backyard favorite.

1. 1 regular-sized beef hot dog (170) on a light bun (80) + 1 Tbsp mustard (10)
2. 1 pickle spear (4)
3. 5 potato chips (49)
4. 1 12 oz Bud Light (110)

Total calories: 423

Finger-Lickin' Chicken

After all, what's a BBQ without the sauce?

1. 4 oz. grilled chicken breast (188)
2. 3 Tbsp barbecue sauce (80)
3. 1 ear of corn with salt (59) + 1/2 Tbsp butter (51)

Total calories: 378

Veggie Combo with a Kick

Start a fiesta for your taste buds when you top this burger with spicy salsa.

1. Standard-size veggie burger, frozen variety (138) on a regular bun (120) + 2 lettuce leaves (1) + 2 medium tomato slices (7)
2. 9 tortilla chips (132)
3. 1/4 c salsa (17)

Total calories: 415

Steak Surprise

Keep red meat on the menu without calorie overkill.

1. 4 oz. steak (222)
2. 1 c mixed grilled veggies (58) marinated in 1 Tbsp Italian dressing (54)
3. 4 oz. sangria over ice (88)

Total calories: 422

Smoky Sausage Hot Off the Grill? Sure!

Spicy sausage is perfectly paired with mustard. Get a cool contrast with creamy coleslaw.

1. 3 oz. hot Italian sausage link (230) + 1 Tbsp mustard (10)
2. 1/2 c coleslaw (47)
3. 1/3 c baked beans (104)

Total calories: 391

Turkey Burger Trick

Skip the bun to squeeze in your favorite BBQ sides.

1. 3 oz. turkey burger (200) on large lettuce leafs (1)
2. 1/2 c coleslaw (47)
3. 1/2 c pasta salad (179)
4. 1 pickle spear (4)

Total calories: 431

Dinner + Dessert

Go for a low-cal kabob to save room for a brownie!

1. 1 beef shish kabob with vegetables (147)
2. 1/3 c pasta salad (118)
3. 1 2" square brownie (112)

Total calories: 377

Can't-Refuse Ribs

Tempted? Give in! Just limit yourself to one low-cal side.

1. 3 oz. pork spareribs (337) + 2 Tbsp barbecue sauce (53)
2. 5 medium asparagus spears (31)
3. Sparkling water (0)

Total calories: 421

Burger Heaven

Enjoy an old-fashioned hamburger (bun and all!) without the worry of belly bulge.

1. 3 oz. cooked beef patty (222) on a light bun (80) + lettuce and tomato (3)
2. 1 medium-sized ear of corn with salt (59) and 1/2 Tbsp butter (51)

Total calories: 415

Drumstick Do

Stick to one grilled drumstick to balance out the mayo-laden potato salad. Wash them down with an icy glass of lemonade.

1. 1 medium chicken drumstick (105)
2. 3/4 c potato salad (195)
3. 1 c lemonade (99)

Total calories: 399

Foods to NEVER eat!

There will always be those fattening foods that are easy to make, easy to get and easy to crave. You think “OK, I know this is bad, but it can’t be that bad!” Think again.

These seven foods should be avoided at all costs. Not only will they widen your waistline, but they’ll also ruin your health in more ways than one.

1. Doughnuts: It’s hard to resist the smell of a Krispy Kreme doughnut, which is why I never set foot in the store. Doughnuts are fried and full of sugar, white flour and loads of trans fat.
According to the Krispy Kreme Web site, an original glazed doughnut weighs in at 200 calories and contains few other nutrients besides fat (12 grams). The glazed, “kreme-filled” doughnut is even worse: 340 calories and 20 grams of fat. These sweet treats may satisfy your craving, but they won’t satisfy your hunger as most of the calories come from fat.

“Eating a lot of refined sugar contributes to blood sugar ’swings’ or extreme fluctuations,” Nutritionist Susan Burke says.

2. Cheeseburger: The age-old classic may be delicious, but think twice before sinking your teeth into that Whopper. The saturated fat found in cheeseburgers has been linked to heart attacks, strokes and some types of cancer.

Let’s break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let’s not forget about the condiments, such as the always fattening mayonnaise.

Not sounding so appetizing anymore, huh? Oh, let’s not forget about the infamous side dish. Your cheeseburger will most likely come with a side of fries, which is sadly the most popular vegetable dish in the U.S. Don’t kid yourself: French fries are not vegetables — they’re extremely high in fat and contain a tiny amount of nutrients.

“This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium,” says Burke.

3. Fried Chicken: Foods cooked in highly heated oils (most notably, partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if consumed regularly. Fried chicken (and their nugget counterparts) are some unhealthy examples.

A 10-piece chicken nuggets order from McDonald’s has 460 calories, 29 grams of fat and 1000 milligrams of sodium. One chicken breast (extra crispy) from Kentucky Fried Chicken has around 490 calories, 31 grams of fat and 7 grams of saturated fat. So unless you want to super size yourself, it’s best to make a clean break with fried foods.

4. Oscar Mayer’s Lunchables: Sure, they’re convenient and easy , but they’re also unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get around two-thirds of their calories from fat and sugar, and they provide lopsided nutrition since they contain no fruits or vegetables.

“They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box,” Burke says. “Parents are promoting their children’s obesity by buying these items. They’re expensive, too. Pack a sandwich and save dollars and health.”

5. Sugary Cereals: Not all cereals are created equal. And while your kids might beg for the latest cookie or chocolate cereals, it’s a safe bet they’re about as healthy as a dessert. Key words to look out for are “puffed,” “dyed” and “sweetened.”

Most kids’ cereals are so highly processed, they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Just remember that if you’re buying pre-packaged oatmeal, check the label and see how much sugar it contains — you might be surprised.

“A little sugar isn’t a problem but when the first ingredient on the box is sugar, watch out,” she said. “There is no fruit in Froot Loops, but the unsweetened original Cheerios or Rice Krispies are fine. You can sweeten them naturally with blueberries and strawberries.”

6. Processed Meats: What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.

A study conducted at the University of Hawaii found that sodium nitrite can act as “a precursor to highly carcinogenic nitrosamines — potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body.”

The next time you’re shopping for groceries, check food labels before sticking anything into your cart. Eliminate these meats from your diet before they eliminate you!

7. Canned Soups: Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt! Also, steer clear of soups that are cream-based; they can be high in calories and fat.

“Read labels from back to front,” says Burke. “Ignore the health claims, and instead focus on the ingredients and serving size. Watch out for hydrogenated fat (trans fat) and sodium. If you’re buying bread to go with you soup, the first ingredient should be whole grain — either whole wheat, rye or other grain. If it just says ‘wheat bread,’ that doesn’t mean whole wheat.”

3 Ways to Eat Less Sugar!

Any idea how much sugar you eat in the course of a day? The amount might startle you -- even if you don't have a soda habit or a sweet tooth, per se.

Most people take in about 430 calories of added sugar every day. That's a lot of waist-widening, nutrition-void sweetness! Here are three ways to add sweet without dipping into the sugar bowl.

3 Ways to Sweeten Stealthily

In the book, The Good Housekeeping Complete Household Handbook, the domestic experts at Good Housekeeping offer these three ideas for taking in the reins on your sugar intake:

1. In your coffee pot: Brew your morning coffee with a cinnamon stick or vanilla bean and ditch the flavored creamers. Just 1 tablespoon of flavored creamer can add 6 grams of sugar.
2. On your breakfast: Maple syrup adds about 50 calories and 12 grams of sugar per tablespoon. For a little sweet, add fresh fruit or pure fruit purees to pancakes and waffles. Or even oatmeal.
3. In cookie recipes: You can generally get away with cutting the sugar by up to a third in recipes for cookies, cakes, or other baked goods. Try experimenting with a little less of the sweet stuff on your next batch of macaroons.

The Unsweet Truth Extra calories in sugar often turn into extra pounds, but that's not the worst of it. Studies suggest high sugar consumption could also increase the risk of heart disease and certain types of cancer -- particularly pancreatic cancer.

Burn 100 Calories Anywhere!

Exercise will help you reach your weight-loss goals — we know that. But a recent Scottish study of roughly 20,000 adults also found that exercise reduces stress, eases anxiety, fights depression, and boosts happiness and energy levels. The study found that participants could get these benefits with as little as one 20-minute workout per week.

While we recommend more than one workout per week for weight loss, anything is a good start. In fact, you don’t even have to hit the gym to burn calories! The study found that almost any type of physical activity works: cleaning your house, gardening or brisk walking.

How to Clean and Burn Calories
Do these chores at a brisk pace. Try not to take breaks and use some elbow grease to get things sparkling. It might also help to turn on some tunes and time yourself; trying to do it a little faster each week.

Washing Windows — 30 minutes will burn about 150 calories.
Doing the Dishes — Skip the dishwasher and do them yourself to burn 75 calories in 30 minutes.
Rearranging Your Room — 30 minutes of moving furniture burns 225 calories.
Vacuuming — Burn about 100 calories in 30 minutes.
Painting — Tired of your beige bedroom? Pick a new color and burn roughly 100 calories per 20 minutes of painting (think Karate Kid).

Fat-Burning Fun in the Sun

Cutting the Grass — Mowing the lawn will burn 160 calories in 30 minutes, as long as you’re pushing the mower yourself.
Washing the Car — Burn about 150 calories in just 30 minutes (bikini optional).
Gardening — The digging and raking you do are big-time calorie burners. You can burn up to 100 calories in just 15 minutes, plus you’ll have fresh healthy produce to show for your effort.
Biking — A leisurely bike ride (approximately 10 mph) will burn more than 100 calories in 40 minutes. Grab the family and get pedaling!
Swimming — No need to go all Michael Phelps here. Just a 15-minute slow swim will burn about 100 calories.
Frisbee — A fun 30-minute Frisbee toss with your kids or friends will burn about 100 calories and hardly seem like exercise at all.
Pushing a Baby Stroller — Pushing a stroller burns about 60 calories in 20 minutes. Don’t have a baby? I’m sure your relative, friend or neighbor will be happy to lend you theirs.
Walking — It’s one of the simplest ways to burn calories because you don’t need anything to get started. Fifteen minutes of brisk walking will burn approximately 100 calories. A brisk daily walk at lunch time or after work will make a difference.
Dancing — Who doesn’t love to shake it? 20 minutes of dancing at a moderate pace will burn 100 calories. As Lady Gaga says, “Just Dance!”

Become Your Own Best Motivator

Take this Quiz, Never Lose Your Motivation Again!

By Dean Anderson, Behavioral Psychology Expert

There are several kinds of motivation problems that people run into, and each requires a different set of strategies. Let's start here with a little quiz to find out which motivational problems you might be dealing with.

Get out a small piece of paper to mark your answers to the following five questions. Respond to each statement with "True" if you think it applies to you more often than not or "False" if you think it doesn’t apply most of the time. Next, indicate on a scale of 1-10, how big of a role you think the statement plays in your motivation problems. If you think it plays almost no role, give it a one. If you think it is by far the most important factor in your motivation problems, give it a 10.

1. True or False: My motivation seems to depend on what the scale (or tape measure, fit of my clothes, etc.) says. I feel motivated when I see results, but unmotivated when I don’t. SCORE (1-10): _____

2. True or False: I feel like I am in a constant battle with myself. In my “normal” state, I want to eat whatever I like, whenever I want it, and/or my body just naturally gravitates towards the couch. It’s very hard to make myself do what I know I need to do. SCORE (1-10): _____

3. True or False: I really want to eat healthy and exercise most of the time, but I just can’t seem to resist the temptations that I run into most days. SCORE (1-10): _____

4. True or False: I think I would do much better if I had more control over my life and my time. There are just so many demands on me that I can’t fit exercise and healthy meals into my day as often as I want to. SCORE (1-10): _____

5. True or False: I do well for a few hours (or days or weeks), but then I have a bad time and things really go downhill. All I see is what I did wrong, not all the things I did well. I get flooded with negative feelings, and just want to give up. SCORE (1-10): _____

Interpret Your Results: Identifying Problems & Solutions
QUESTION 1 If you marked this statement True, and gave it a high score (5+), you are relying too much on external (extrinsic) forms of motivation and need to work on developing your internal (intrinsic) motivation.

There is nothing at all wrong with extrinsic motivation—we all need to see some concrete, measurable progress towards equally concrete and measurable goals. But, since these external results are so fickle and unpredictable when it comes to weight loss, you also need some internal motivation to keep you going when the scale (or your body) isn’t cooperating with your expectations. Here’s a simple exercise you can do to find out which sources of internal motivation might work best for you:

Imagine you live on a planet where scales and mirrors have never existed, where everyone wears one-size-fits-all unisex robes that effectively disguise their actual physical appearances. There are no standard height and weight charts, and your doctor has never heard of the Body Mass Index or waist-to-hip ratios. How will you decide whether your body is the way you want it to be? If you decide some changes are necessary, how will you know whether you are making progress towards those changes?

For example, ask yourself how you’re handling everyday tasks, like squatting down to pick something up, getting up from a chair, or working on your feet all day. If you’re carrying some extra weight, it may begin to affect your performance or comfort level when doing these activities. To make things easier, you may decide to reduce your calorie intake to get back down to a manageable size and building strength to make moving easier. Set a concrete, measurable goal that will make you feel better—like getting up out of the chair without using your arms—and set up an exercise program that will strengthen your muscles and improve your endurance. Keep track of your progress by noticing changes in your ability to handle your daily activities.

Use the same approach if your physical condition is causing problems with your moods or energy levels. Remember when you felt mostly good and ask yourself what you did to feel that way (not what your weight may have been). Start doing more of what you did then, as best you can, and experiment with different exercises and foods until you come up with options that help you feel the way you want to.

You get the basic idea here: weight is not the real problem, and losing weight is not the real solution. The problem is how you feel and what you can do. The solution is doing things that make you feel better (physically and mentally) and improve your functional abilities. To find out what those things are, you need to look inside yourself and observe what happens when you try different things.

QUESTION 2 If you answered True to this statement and gave it a high score (5+), you may have some inaccurate assumptions about what motivation means and feels like. Many people seem to think that "being motivated" means not having to struggle with opposing desires. Not so. It is our nature as human beings to pursue both the gratification of our senses (eating what we like when we want it) and the psychological gratification of achieving meaningful but more abstract goals (being healthy, fit or attractive).

Judging one of these pursuits as superior to the other is to deny half of what and who you are, and set yourself up for endless inner conflict and turmoil—not exactly the stuff motivation is made of, right?

Your motivation will be much stronger and consistent when you focus on making conscious choices about what you can do consistently to meet all of your needs and desires.

QUESTIONS 3 and 4 A True response to either or both of these questions and a high score (5+) indicate that you may be assuming that your behavior is dictated by external factors (the needs of other people or the “appeal” of tasty foods), rather than by internal factors (your own values and decision-making processes). It is very difficult, if not impossible, to stay motivated when you believe you have little choice about what to do or how to manage your own feelings and desires.

One thing you can do to begin transforming these assumptions about who or what is controlling your behavior and choices, is to put the "I" back into your vocabulary. Take a closer look at how you define problems and situations in words. When you start using "I" statements to describe problems, as suggested there, you will automatically reprogram your mind to look for ways you can put yourself in control of what you think, feel, and do.

QUESTION 5 If you answered True to this and gave it a high score (5+), you probably struggle with some strong either/or and all-or-nothing thought patterns, as well as an overdose of perfectionism. These habits are real motivation-killers. The emotional upset they cause when things inevitably don’t go perfectly makes it impossible to stay focused on what really matters: what you can learn from your slip-ups to do better next time.

Unfortunately, just telling yourself to stop being such a perfectionist and to start thinking in both/and terms rarely solves this problem. You need to learn more about how this problem develops and how to effectively break the cycle of pessimism and self-defeat.

Motivation to keep up with your healthy lifestyle

Health is Happiness

Have you ever thought about the connection between happiness and good health? Most of us would probably agree that there is a connection, but many of us who feel unhappy don't want to take the time to build a foundation of good health. Good health can be the launching pad for great things. Think about when you are feeling under the weather. It is hard to stay on track and consistent with your goals when your body isn't up to the challenge. It is extremely important to make sure your body stays in great shape if you want to enjoy all that life has to offer.

The Mind-Body Connection

Have you ever felt butterflies in your stomach before a big presentation? If you have, then you know that the stomach reacts to the brain. When a person continuously stimulates his mind and exercises his body, he will find himself better-equipped to handle any hurdles that arise. To exercise your mind each day, you could keep a journal, solve a puzzle, or listen to classical music. Most people know that exercising the body is an important part of a healthy lifestyle. There are many small activities that you can do every day to get your body moving.

Don't Compare Yourself to Others

Do you hold yourself to the standards of other people, wishing you could be better than them? Maybe this is motivating you, but it's a better idea is to compete against yourself. How about pushing yourself to eat healthier or walk longer after dinner each day? Set goals to "compete" against yourself. You select the end result that you want. Then, it is up to you—and only you—to work to achieve those goals. You'll be pushing yourself towards greatness, not creating unnecessary competition against others.

Make It a Habit

Personal improvement, whether it’s weight loss or fitness, is about creating or losing a habit. It shouldn't be thought of as a short-term event. People diet until they lose 20 pounds, and then stop the smart eating and exercise strategies that got them there. Once they reach their goal, they go back to the way they lived before and wonder why the weight comes back. For permanent change, habits need to stick around for the long run. With repetition and time, a single action will seem habitual. Once it becomes a habit, it becomes part of who you are, and the transformation is complete.

Never Too Late

People are reaching new goals every day. You don’t have to be young to accomplish all of your dreams. Think that you are “past your prime?” Think again. Always wanted to run a marathon? Start training today. Always dreamed of owning your own company? Start small with the resources you have, and work for it. Reaching goals is a series of progressive acts. It might take days, it might take weeks, and it might even take years. But with the right attitude and a little bit of ambition, you can achieve all you dream!

Practice Gratitude

How often do you remember the people that have made things possible for you? It is easy to take our privileges for granted. Over the next couple days, try to be aware of your surroundings—everything from the food you eat to the place you live—and who has made them helped you get where you are today. Let someone know that you truly appreciate their efforts in shaping who (and where) you are today.

No More Excuses

It’s been said that some of the smartest people make lousy entrepreneurs. How can that be? The problem is that some people are so smart they can easily predict all of the problems, roadblocks and hurdles they’ll need to overcome to succeed. They can think of all kinds of reasons why an idea won’t work. This foresight can crush possibilities and dreams. When you want something, do you focus on the positive things, or the barriers? To reach your goals, you have to really want them. More importantly, you have to believe that you can do it. Think more about why you CAN make it happen instead of why you can’t.

Slow and Steady

Do you ever get frustrated that you're working so hard but not seeing results as quickly as you'd wish? Many people don’t realize that they're building a foundation for their health and that success will not happen overnight. It is a slow process in which you are constantly building and learning. It is extremely important to create a foundation that will remain strong even in times of crisis. That takes time! Remind yourself that you only fail if you quit…otherwise it is a learning opportunity. So, don’t worry if things seem to be happening in slow motion. Concentrate on building a solid foundation and learning from your steps backward.

Delivery Food Strategies

Here's how to keep your delivery food healthy — or, at least, sensible

Watching what you eating doesn't mean saying bye-bye to your beloved takeout menu collection. Your regular takeout order from the Mexican restaurant on the corner or the pizza place with three kinds of crust shouldn't be a black hole of points value (weight watcher folks), according two well-respected dieticians and doctors. With a little caution, you can feed your craving for that quick meal and not spend the rest of the night working it off at the gym.

"I love fast-food places," admits Dawn Jackson Blatner RD, LDN, the resident dietician for lifetimetv.com and an American Dietetic Association spokesperson. "They can be nutritious; you just have to be smart."

“Restaurants always give way too much for a normal person and half a portion is generally enough.” — Timothy S. Harlan, MD

According to Timothy S. Harlan, MD, host of former Food Network show Cooking Thin, fast food should be kept to a minimum, but when hunger calls remember to order a single meal and split it up: "Restaurants always give way too much for a normal person, and half a portion is generally enough."

DOs & DON’Ts for fast food:

Asian: Rice out of sight, out of mouth
Asian restaurants have a surprising amount of nutritious meals, say Blatner and Harlan — and also a surprising amount of hidden fat masked as healthy fare.

"Proximity is the name of the game here. If you don't have it on your plate, you're not going to eat it," Blatner says. "Fill up on the steamed veggies, and cut your rice portion in half."

"Go for a made-to-order stir-fried dish, but ask them to go easy on the oil," Harlan says. "And stay away from coconut milk — 1/4 cup has 111 calories, almost all from fat." His choice: Sushi and sashimi and rolls with a lot of veggies, but avoid deep-fried versions such as spider rolls.

Blatner adds a tip to remember on your next trip to Chinatown: "A bite of rice has four times more calories than a bite of vegetables."

Mexican: Chips and extra cheese are not your friend
Blatner suggests avoiding the brick of fat in the cheese enchilada and ordering something a la carte, like a fajita, "which is vegetable heavy and allows you to layer on your own cheese, sauce and guacamole."

The healthiest choice is generally going to be a taco salad; just eat a little bit of the tortilla, advises Harlan. He also suggests ordering something like a chalupa: Essentially a fresh corn tortilla with lettuce, tomato, guacamole and a bit of cheese.

"Refried beans are going to be made with lard and contain a ton of calories and saturated fat — avoid them," Harlan says.

Pizza: Keep it local
"I have to eat this once a week," Blatner says. "But I always go with a thin crust and go easy on the cheese with a little basil and artichoke on top." She suggests ordering a bowl of minestrone soup to go along with your pie. "Having this fills you up, and I swear you'll eat several fewer bites of the pie."

Adds Harlan, "The major chains are the most guilty of making this an unhealthy food, and it's best if you go to a neighborhood joint. It's even better if they make whole-wheat pizza dough for a boost of fiber."

While it may be obvious that you should steer clear of the artery-clogging cheese-stuffed crust, Harlan said it's also wise to avoid the fatty meat toppings and get your pie piled high with mushrooms, peppers, tomato sauce, olives, onions, roasted garlic, eggplant, artichokes and sun-dried tomatoes instead.

Hamburgers: There's no value in some of those meals
"Get whatever is the smaller sandwich, and swap out the fatty sides of rings and fries for a side salad or a fruit cup," Blatner recommends. "The major hidden calories are in the slice of cheese and special sauce snuck in under the bun."

"There are not a lot of fast-food burgers that I would eat," Harlan says. "It might not have trans fats, but that doesn't mean [it's] fat free. And if you want to eat French fries or fried chicken, you should seek out the best your town has to offer, and splurge on that."

Remember, says Harlan: "Life is too short to eat bad food, and a cheap, greasy hamburger with reconstituted onions and awful pickles on a soft, limp, spongy white bread bun is just not worth eating. Seek out a good, lean burger."

What they all do wrong
"The calories in your cup count too," Blatner says. "Don't wash your good choices down with soda; stick with an unsweetened iced tea or water.”

Harlan thinks you're best off eating at a sandwich shop, where you make the choices. "Try to make fast food like being in your own kitchen, and choose a lot of fresher, healthy ingredients you would find in your own house."

Some of their favorites are salad and soup joints, and both agree that printing out the nutritional values for favorite fast meals and keeping them in your briefcase for a quick consult before you're next in line is a good place to start.

Peanut Butter

The dark horse of tummy-shrinking eats

How to use it:
Peanut butter plays nice with more than just jelly; it's also a savory companion for noodles and appetizers.

Microwave 2 tablespoons of natural peanut butter until it's melted, then mix with a quarter cup low-sodium soy sauce and some crushed red pepper flakes. Toss with a whole-wheat noodles, or use it as a dip for precooked chicken strips.

For a sweet snack, spread 2 teaspoons of peanut butter on a whole-wheat tortilla and drizzle with honey, then fold it in half.

Smear 2 tablespoons on a banana for a post workout energy booster.

Freeze it by the spoonful for a satisfying dessert.

Add a dollop to a smoothie for added protein and sweetness.

Here is a great recipe to use peanut butter in... Enjoy!

THAI ONE ON WRAP

What you'll need:
1 whole wheat tortilla
1 1/2 tbsp peanut butter
2/3 c chopped precooked chicken
1/4 c matchstick carrots
3/4 c mixed greens
1 tsp chopped cilantro

How to make it:
Warm the tortilla according to the package instructions. Spread peanut butter down the center and add the chicken and remaining ingredients. Fold the outside edges in, then roll.

Makes 1 serving: 331 cal, 15 fat, 30 carb, 5 fiber, 29 protein

You notice there is a high amount of fat in this serving, well....

Three reasons to favor fats:

1. They help you use need nutrients. Fats play a vital role in the delivery of vitamins A,D,E, and K, which are stored in fatty tissue and the liver until your body can use them.
2. You need them to tone up. Fats assist in the production of testosterone, which helps trigger muscle growth.
3. They might make you forgo dessert. Like protein, fats keep you satisfied longer and help you control your appetite.

7 Easy Ways to Lighten Up Your Snacks

KICK IT UP. Swap that handful of tortilla chips and guacamole for baked pita chips and salsa. The tomatoes in the salsa pack vitamins A & C for relatively few calories, and the pita chips have more protein & 1/2 the fat of tortilla chips. Summer Savings - 130 calories!

SKIP THE WHIP. Like a cool afternoon pick-me-up drink? Skip the whipped cream on top of your tall, blended iced-coffee drink and you'll save big. Keep that sweetness on top with a light sprinkle of vanilla or chocolate powder. Summer Savings - 90 calories!

GREEN UP YOUR SMOOTHIE. Even though smoothies have a lot of good-for-you ingredients, they're often packed with tons of calories. Try blending in zero-calorie green tea rather than the usual low-fat milk. (Bonus: You'll get a little caffeine jolt.) Summer Savings - 105 calories!

PICK FRUIT POPS. If you want a cold treat, choose all-fruit frozen pops instead of the sugar-added variety. The 100% ones (try coconut, mango or pomegranate) will taste yummier, anyway, because they won't have any of that sticky-sweet aftertaste. Summer Savings - 85 calories!

SUBSTITUTE YOUR SWEET. Peach pie a la mode is synonymous with summer, but fresh peaches with a scoop of fat free vanilla frozen yogurt will save you beaucoup calories, without losing any of the tasty nostalgia. Summer Savings - 238 calories!

TURN UP THE HEAT. Dust some cayenne powder on high-cal sides like potato salad, and you'll eat less. According to recent research, the spice boosts flavor and actually curbs your appetite - a win-win. Summer Savings - 179 calories!

TRY THIS CHEAT. Instead of serving pigs in a blanket, wrap thinly sliced prosciutto around bite-size pieces of cantaloupe and secure with a toothpick. You'll cut carbs, have a leaner cut, and hit nearly all your daily vitamin A and C needs. Plus, it's a delicious warm-weather snack! Summer Savings - 194 calories!

How to Cheat - and Still Lose Weight

Go ahead and splurge. With these tricks, you can eat what you want and stay sleek!

Who says you have to deprive yourself of all deliciousness to stay fit? You can enjoy foods you love without adding pounds. Here's how to pull it off, from nutritionist Marissa Lippert, RD, author of The Cheater's Diet.

Eat treats. "Allow for two mouth-watering sweets each week, " Lippert says. "Try a scoop of real ice cream a rich cookie or coffee drink." Budget about 200 - 300 calories for each.

Dine out. Give yourself two nice "cheat" meals a week. "This is your time to have foods you thought were off-limits," she says. The only caveat: Use portion control. Limit yourself to two small slices of pizza with a side salad, small cuts of meat, and half of any creamy, cheesy sides.

Give yourself cocktail tickets. You can still enjoy wine, beer, or a cosmopolitan, but you'll need to cut back if you're trying to lose a pound or two a week. Figure out your weekly average, and cut that by one-fourth; that's your maximum number of drinks each week.

Cut cravings ... with chocolate. To ease a yen for sweets, enjoy a small amount of high quality chocolate every day -- have two or three tasting squares (about 75 calories worth). A little of the good stuff will satisfy your sweet tooth and prevent you for overeating.

Go ahead - add on to your salad. Who wants a bowl of naked lettuce? Instead, load your plate )not a bowl) with dark greens, some protein to fill you, an whatever fresh fruit and veggies you like. Cheat by adding two or three one-tablespoon servings of the fattening stuff (nuts, seeds, cheese, croutons, or avocado). Dress your salad with one tablespoon of a real vinaigrette or oil and vinegar-fat helps satisfy you... amen sister friends!

Party with a plan. At a soiree, scan the buffet, making note of your favorite hors d'oeuvres. Go back, and choose only two or three higher calorie appetizers. (Want chips and dip? Count out seven chips, and then dip-don't scoop into that guacamole.) Fill up on veggies and fresh fruit and save room for one sweet treat. You deserve it!

Shake Up Your Cardio

When you're bored with working out, it's tempting to just bail. These three-pronged routines will keep you amped.

There's a reason triathletes look so fabulous: by combining three events, they get the results of each - a swimmer's cut shoulders, a cyclist's toned legs, and a runner's lean physique. But you don't have to go hardcore for those perks. These four cardio plans will freshen up your workout, and you can finish each in 30 minutes or less. Do one three times a week on nonconsecutive days, says Karl Scott, a private trainer at The Sports Club/LA in New York City.

THE TRIATHON TRAINER
A triple play that gets fast results: Do It: Pedal a bike at a moderate pace-an effort level of 5 0r 6 (you're working hard but can still carry on a conversation)-for 10 minutes. Next, run either outside or on a treadmill for 10 minutes, again at an effort level of 5 or 6. Last, head to the pool or a rowing machine and put in 10 minutes at the same effort.

THE FULL-BODY TONER
Combines strength moves and cardio for maximum fat-balsting: Do It: Jump rope for 30 seconds and rest for 30 seconds; do 5 sets. Then perform 2 sets of this 5 minute body weight circuit; squats, pushups, step-ups, dips, and crunches. Do as many reps of each exercise as you can in 1 minute, moving to the next without rest. Finish with a 10 minute jog at a medium pace.

THE POWER BOOSTER
This interval workout builds speed, power and lower-body tone: Do It: Pick three cardio machines with adjustable resisteance and do the following on each: warm up for 2 minutes at a medium pace. For the first interval, raise to max effort by upping the resistance and/or incline, keeping the pace steady; go for 30 seconds, then recover at wormup pace for 2 minutes. Do 2 intervals per machine. Finish on one machine before moving to the next.

THE CALORIE SCORCHER
Challenges your cardiovascular system and strengthens your body: Do It: Choose any three cardio machines. One the first one, go for 10 minutes at an effort level of 5 0r 6. Move immediately to the next machine and go hard, at an effort level of 9 or 10-you should just barely be able to huff out words, for another 10 minutes. Finally, switch to the last machine and do 10 minutes at a 5 or 6 effort.

Stop Dieting and Start Living!

Have You Made the Change?

By Dean Anderson, Behavioral Psychology Expert

You’ve heard it so many times that you probably say it in your sleep. "Diets don’t work; if you want to lose weight and keep it off, you have to make a lifestyle change."

But what does a lifestyle change look or feel like, and how do you know when you’ve made one? The way some people talk about it, you’d think there’s some sort of mystical wisdom you get when you “make the change” that tells you when and what to eat, and how to stop worrying about the number on the scale. Does this mean you’ll finally stop craving chocolate and start liking tofu?

The basic difference between a diet mentality and a lifestyle mentality is simply a matter of perspective. Having the right perspective may not make tofu taste better than chocolate, but it can make all the difference in the world when it comes to achieving your goals, avoiding unnecessary suffering along the way, and hanging onto your achievements over the long haul.

Trust me on this. I’ve lost well over 350 pounds in my life—I know how to do that. But I also put 200 of those back on again, getting bigger each time. The 150 pounds I lost a few years ago is staying off, because I’ve changed my perspective.

Here are the main ways a diet differs from a lifestyle:

1. A diet is all about numbers—the number on the scale and the number of calories you eat and burn. Success is defined in terms of how well you stick to your numbers.

A lifestyle change is all about you. It’s about lining up your eating and physical activity with your real goals and desires. Success is defined in terms of how these changes make you feel about yourself.

2. The diet mentality assumes that reaching a certain weight is the key to finding happiness and solving other problems. That’s why messing up the numbers on any given day can be so upsetting—it means you’ve messed up on just about everything that really matters.

The lifestyle approach assumes that being overweight is usually the result of other problems, not the cause. Addressing these problems directly is the best way to solve both the problems themselves and your weight issues. This means focusing on many things, not just the numbers on the scale or the Nutrition Tracker. Numbers only tell a small part of the story, and “bad” numbers often provide good clues into areas that need attention.

Going on a diet involves an external and temporary change in eating technique. You start counting and measuring, and you stop eating some foods and substitute others, based on the rules of whatever diet plan you are using. Maybe you throw in some exercise to burn a few extra calories. You assume that it’s the technique that produces the results, not you. The results of a diet are external; if you’re lucky, you may change on the outside—but not on the inside. Once you reach your goal weight, you don’t need the technique anymore, and things gradually go back to “normal.” So does your weight—and then some. And, of course, all the problems you hoped the weight loss would solve are still there.

Making a lifestyle change involves an internal and permanent change in your relationship with food, eating, and physical activity. You recognize that the primary problem isn’t what you eat, or even how much you eat, but how and why you eat. Eating mindlessly and impulsively (without intention or awareness) and/or using food to manage your emotions and distract yourself from unpleasant thoughts—this is what really needs to change. Learning to take good care of yourself emotionally, physically, and spiritually—so that you don’t want to use eating to solve problems it really can’t—is a lifelong learning process that is constantly changing as your needs and circumstances change.

This doesn't mean the surface level things don't matter. Clearly, controlling how much and what you eat is vital, and caring how you look is a great motivator. The real issue here is where you fit into the picture. The key to both permanent weight loss and feeling satisfied and happy with yourself and your life is to take personal responsibility for what you can control, and let go of everything else.

Many factors that are out of your control—your genes, age, medical status and previous weight history— will affect your weight and appearance. These factors may determine how much weight you can lose, how quickly you’ll lose it, and how you’ll look and feel when you’ve gone as far as you can go. When you focus too narrowly on the numbers on the scale or what you see in the mirror, you are staking your happiness and satisfaction on things you really can’t control. That pretty much guarantees that you’ll be chronically worried, stressed, and uncomfortable—and more likely than ever to have problems with emotional eating.

And when you rely too much on external (diet) tools, techniques, and rules to determine your behavior, you are turning over your personal responsibility to the tools and techniques. If you find yourself frequently losing motivation or feeling powerless to control your own behavior, it’s probably because you’re counting on the tools to do your part of the work for you. You’re the only one who can decide what’s right for you; only you can change your attitude and perspective to match your personal reality.

There are many articles in the Resource Center and countless conversations on the Message Boards that offer good information and practical ideas for putting yourself in charge of your own lifestyle makeover. In fact, one of the best ways you can start the transition from a diet to a lifestyle is by taking on the responsibility to identify the problems you need to work on and gather the info you need. Whether it’s coming to terms with emotional eating, improving your body image, or finding a vision of the life you want to live—you’ll find that you aren’t alone and that plenty of support and help is available.

You just need to take that first step away from the diet mentality and closer to a new and improved life (style).

27 Sensible Ways to Satisfy Your Sweet Cravings....

Better-for-You Chocolate Treats for 60-160 Calories

Chocolate and moderation used in the same sentence? I know, it sounds crazy! But these calorie-controlled chocolate fixes will satisfy your cravings without putting a dent in your calorie budget. No longer do you need to resort to fat-laden, triple-chunk fudge brownies to satisfy your chocolate desires. These days, plenty of portion-controlled, fast and even healthful chocolate snacks are available, making it easier to say no to the double-chocolate sundaes of the world without feeling deprived.

Although this list shouldn't be taken as a message to eat chocolate anytime, it will give you plenty of delicious lower-calorie options when you do choose to take care of that hankering for chocolate.

Quaker Chocolate Crunch Rice Cake (60 calories)Rice cakes are a satisfying answer for any chocolate lover. You won't believe that one crunchy and crispy cake has just 60 calories!

One packet Nestle hot cocoa mix made with water (80 calories)Sometimes we crave temperatures just as much as flavors. Warm up with some hot cocoa. Mix it with water to save some calories on your snack, but if you have the room in your calorie goal for the day, try it with skim milk. It will add about 90 calories to the snack, but you'll get more protein, calcium and vitamin D!

1 cup Silk Light Chocolate Soy Milk (90 calories)It’s just like a thinner version of your favorite pudding. Rich and smooth, and hits the chocolate spot just right! When you know it has 30% of your vitamin D and Calcium, all bets are off. This is a great choice for your chocolate fix!

Half a Jocalat Larabar (95-105 calories)Pick a flavor, any flavor! The Jocolat line of Larabars are incredible. Not only can you recognize ALL the words in the ingredients list, but they’re also packed full of good fats from raw nuts. Chocolate, chocolate mint, chocolate hazelnut and chocolate cherry are just a few of the great flavors. The whole bars contain 190-210 calories, so split them in half for a perfectly sized snack and save the rest for another day.

Fat-Free Devil's Food Cake Jell-O Pudding Snack (100 calories)Smooth, cool, creamy, delicious, and low in calories, enjoy 10% of your daily calcium this way when you can’t get chocolate off your mind!

Quaker Chewy 25% Less Sugar Chocolate Chip Granola Bar (100 calories) This on-the-go snack gives you a small taste chocolate, plus 3 grams of fiber and only 5 grams of added sugar. It’s a great treat for the road, too.

Yoplait Delights Chocolate Raspberry Yogurt Parfait (100 calories)Win big with this chocolatey source of calcium-rich dairy! Chocolate raspberry is a nice, rich flavor that won’t leave you reaching for more.

Light “black cow” float (100 calories) A rare summer treat from my dad, this goofy-named dessert adds a little bubble to your chocolate. Place a 1/2 cup of fat-free chocolate frozen yogurt in a cup and pour 4 oz diet ginger ale on top. You can also create a nifty combo using diet lemon-lime soda.

Skinny Cow Fudge Bar (100 calories) Perfect for a summer day, this frozen chocolate on a stick will put a smile on any chocoholic’s face. It’s rich flavor matches perfectly with the smooth texture, and come on, it’s on a stick! That’s just fun.

5 Hershey's Kisses (110 calories) Eat them one by one, slowly and deliberately, and you will truly enjoy this small serving of milk chocolate. If you have trouble stopping at just five, put the bag in the freezer and only keep a stash of five thawed at any one time.

Homemade chocolate “croissant” (112 calories) Roll one Hershey kiss into the middle of one Pillsbury Reduced Fat Crescent Roll and bake as directed for a warm, gooey dessert. Avoid poking any holes in the dough as you roll it to dodge a melty mess in your oven.

1/2 cup Edy’s Chocolate Fudge Brownie Slow Churned Frozen Yogurt (120 calories) Rich and Creamy is right on the label, and they’re not kidding. This is a great chocolate ice cream with only 3.5 grams of fat per serving. However good, it’s important to measure your serving carefully, a half cup is tough to eyeball!

40 DIY chocolate-covered raisins (120 calories) Most packaged varieties contain trans fat, but you can make your own at home! Melt one quarter of a Hershey bar in the microwave, stir in about 40 raisins until they’re covered, spread onto wax paper, and let cool before you enjoy!

15 pretzels dipped in chocolate (120 calories) Dip 15 bite-sized twists into 1/4 of a melted Hershey bar for a satisfying snack with a little crunch and salt. This is quick and easy to make at home.

Chocolate Mint Luna Cookie (130 calories) 4 grams of fiber and 3 grams of protein couldn’t possibly be easier to grab and eat on the go! It also has 8% of your daily iron needs and 25% of your calcium needs. It jibes with vegans and packs a good amount of omega-3 fatty acids from flaxseeds.

Microwave s’more (130 calories) Enjoy the nostalgia of a campfire without the bug bites. Melt one marshmallow onto a low-fat graham square topped with 2-3 squares of chocolate (50 calories worth). Once melted, squish your s’more using another graham square. So good, you’ll want s’more another day.

3 large chocolate graham crackers (130 calories) If you like your chocolate with a little crunch, these tasty grahams can hit the spot when you want a cocoa-flavored snack.

Kashi TLC Dark Mocha Almond Chewy Granola Bar (130 calories)Coffee and chocolate in a grab-and-go wrapping that gives you 4 grams of fiber and 6 grams of protein. It’s a seriously great choice when it comes to satisfying those nagging cravings!

Kashi TLC Oatmeal Dark Chocolate Cookie (130 calories) This soft-baked cookie has 4 grams of filling fiber. Grandma’s cookies can’t top that! Warm it in the microwave for a few seconds for an even more heavenly treat.

Starbucks Mocha Frappuccino Java Fudge Low-Fat Ice Cream Bar (130 calories) Satisfaction is high in these coffee-flavored bars that can be found in many grocery stores. They’re great for a cool day and really fulfill that craving for a rich chocolate taste.

Fiber One Oats & Chocolate Chewy Bar (140 calories) With 9 grams of fiber, this chewy bar makes a great chocolate treat. It also has a couple of grams of protein and 10% of your daily calcium needs in a grab-and-go package.

3/4 cup Chocolate Cheerios and 1/2 cup skim milk (140 calories) This crunchy, flavor-packed cereal is made with whole grains and will cure your cocoa craving. Be sure to measure carefully, as most folks overestimate when pouring cereal directly into a bowl.

10 strawberries dipped in chocolate (140 calories) Dip fresh strawberries into a little chocolate the next time you’re inkling for a sweet. Place 1/2 of a Hershey chocolate bar in the microwave until melted. Wash and dry 10 medium strawberries, then dip one side into the chocolate. Voila! A tasty, vitamin-packed chocolate treat that counts as two servings toward your daily fruit quota.

Homemade chocolate-banana parfait (150 calories) Enjoy some calcium and fiber with your next chocolate fix by layering 1/2 of a banana (diced), 1/2 cup low-fat vanilla yogurt, and 1/8 cup mini chocolate chips in a sundae dish.

1 1/2 cups popcorn drizzled with chocolate (150 calories) Get some fiber with your chocolate by drizzling half of a melted chocolate bar over 1 1/2 cups of air popped popcorn. This is a high volume and filling snack that tastes great with a little chocolate.

Crunchy frozen yogurt sundae (150 calories) Put 1/2 cup low-fat frozen yogurt (vanilla or chocolate), 1 tablespoon chocolate syrup, a 1/4 cup crumbled low-fat graham crackers in a tall glass. Mash up with a spoon a bit to combine, and enjoy the mix of flavors and textures.

Chocolate chip vanilla yogurt (160 calories) Mix 1 tablespoon mini chocolate chips in 6 ounce Yoplait Fat-Free Vanilla Yogurt—a simple way to give your standard yogurt snack a little pizzazz.

Eat Out for Less (Calories!)

Take those new calorie counts provided by resturants with a grain of salt. Turns out that some tallies underestimate how many calories you're getting by an average of 18%, a recent study shows, mostly due to cooks who accidentally deviate from recipes. Here, six simple tricks to keep your personal intake in check:

1. Make a Split Decision
> Sharing an entree is smart because most portionsare two to three times as big as they should be. Or try the "one fewer" trick, for four people, order three dishes and a side salad - and split everything.

2. Downsize Your Plate
> Order an appetizer, soup, and/or salad as your main dish. Taking just a few bites of serveral different flavors helps you feel satisfied.

3. Grill Your Waiter (I am famous for this)
> Ask him if sides are included in the total calorie count. If not, be sure to factor them in. "Many times we found that side dishes had more calories than the actual entree.

4. Go Two-Fisted
> Try drinking a full glass of water between glasses of wine. the water fills you up and will cut down on how many 120-calorie glasses of wine you drink.

5. Cut the Grease
> Instead of sauteed foods, opt for grilled sautees like stir-fried dishes or chicken cacciatore are calorie traps because the recipes require lots of oil, which chefs may use liberally. "When it's 120 calories per tablespoon, it matters!"

6. Be a Prima Donna
> If the food isn't good, kindly send it back. "Minding calories is like managing money". If the entree is fine, but you know the dessert rocks, just poke at the penne so you can enjoy the tiramisu later!

Choices....

So last night I was not feeling so good, still trying to get over vertigo and decided that I would just have some baby carrots and hummus for dinner, sounds good, low calorie, good for you.... then my husband puts the COSTCO apple pie in the oven and all of a sudden about 20 min. later the whole house smelled wonderful! I walked into the kitchen and it was all over, I don't know what happened, the next thing I knew I had consumed a moderate size piece of apple pie and it was fabulous. So this morning I was thinking was that such a good idea? Probably not, but it was so yummy... so I looked up on the Internet just to see how many "of everything" I ate last night... This is where you laugh.... "There is no published information on the nutritional content for a COSTCO apple pie BUT the average piece contains - 280 calories, 15 g fat, 40 g carbs and 2 g protein". It's done, move on... back on the wagon today!

Who loves Starbucks?

Check out Starbucks' latest development: the "However-You-Want-It" Frappuccino. What does this mean? You can now customize your blended beverage in a slew of different ways: milk type, coffee intensity, syrup flavor and amount, whether you want whipped topping (and if so, how much), and any other quirky requests you desire. As an added bonus, calorie counts in the Light Fraps have dropped! How can this get better? From now 'til Sunday (5/16), participating Starbucks locations will be celebrating Happy Hour, selling HALF-PRICE Fraps from 3 - 5 PM.