Tips From Good Housekeeping on Staying Healthy

Too Much of A Good Thing: Weight Loss Gains Popularity

Chances are you have considered your current physical condition and determined that you need
to do something. As the years go by, a busy life, fast food, a sweet tooth, or an accumulation of
gourmet adventuring can add inches to your waist.

Most diets cut the fats, but load up on carbs. A salad bar looks like a diet plan, until you heap bacon, cheese, and salad dressing on top of those greens. Of course it makes sense to talk to your Doctor before beginning any diet or exercise program. Moderation and a long-term view are important, too.

Consider these tips, inspired by Good Housekeeping Magazine:

Follow one of these daily diet tips each day, and by this time next year, you'll be 10 pounds lighter!

1. Skip the smear of cream cheese (50 calories per tablespoon) or butter (100 calories) on a plain
bagel and try a hot, flavored bagel, like cinnamon-raisin or salt—delicious naked.

2. Forgo regular bottled dressing (2 tablespoons, 135 to 155 calories) for an equal portion of fat-free
dressing (30 to 50 calories). Once in a while, try a little lemon juice and pepper for a no calorie alternative.

2. Resist that 2-ounce glazed doughnut (230 calories) and pop an English muffin in the toaster (135).
Krispy Kreme is not a supplier to the Olympics, right?

3. Swap an ounce of regular tortilla chips with 1/4 cup guacamole (242 calories), for the same
Amount of fat-free tortilla chips and salsa (130). The crunch is different, and the flavor is a little flatter.
However, you'll do less crunches in the gym and your tummy will be flatter, too.

4. Instead of 20 regular-size French fries (274 calories), have a baked potato (7 ounces, 145 calories).
Baked potatoes fill you up and keep you satisfied for hours. Fries give you an energy burst for the
short term and a bulge for the long term.

5. Rather than a cup of canned cream of chicken soup (116 calories), sip chicken bouillon (13). For a no calorie solution,
drink hot tea in a variety of flavors. Apple-Cinnamon with a little Sweet and Low can be a treat you enjoy as often as you wish.

7. Instead of a regular pork or beef hot dog (142 to 180 calories), grill a fat-free frank (40). Don't worry about what's in a hot dog. You can be sure that it's meat, but very fatty meat. Get in the habit of having grilled or baked turkey breast on hand and you'll be able to snack with less than half the fat.

8. Pass up a chocolate bar (1.4 ounces, 210 calories) and soothe your sweet tooth with 10 regular-size jelly beans, 4 to 5 pieces of hard candy, or 10 Life Savers (100 to 110 calories). If you're ready for a real switch, try fresh berries with Sweet and Low. A small bowl of strawberries is satisfying, flavorful, and has the same calories as those Life Savers.

9. Instead of canned creamed corn (186 calories per cup), eat corn on the cob (90 calories). Experiment with Crazy Salt, Lemon Pepper, or Seasoned Salt for a flavor that satisfies without butter.

10. Remove the skin from a chicken breast after cooking, and save 100 calories. If you are a fan of chicken legs or thighs, try switching to the white meat. Less calories, less fat, and less cholesterol are available in the breast portions.

11. If you want bacon with your eggs, rather than 4 regular strips (145 calories), have one slice of Canadian (43 calories, and as filling). If you haven't had a poached egg, give that a try as an alternative to fried.



12. When making a peanut butter and jelly sandwich, skimp on the peanut butter: 2 tablespoons equal 190 calories; 1 tablespoon, 95.

13. Hold the regular mayo in tuna, chicken, and pasta salads and use two tablespoons of light mayo (80 to 90 calories versus 200). Experiment with gourmet mustards such as stone ground, horseradish mustards, or white wine blends for flavor without fat.

14. Make a slice of pie more innocent by leaving the bottom crust (and 100 calories) on your plate.

15. If pie is your weakness, pass up the pecan (430 calories per slice) and choose fruit or pumpkin (240 to 300).

16. Keep the premium ice cream (1/2 cup, 178 calories) in the freezer and lick a frozen fruit or juice bar (50 to 90 calories). Look for the Blue Bunny low fat chocolate fudge bars in the freezer. Quick, easy, and low calorie alternatives to Chocolate Chocolate Chip.

17. When you brown or sauté, skip the tablespoon of oil (120 calories) and use nonstick cookware with a spritz of cooking spray. A wine bottle can be filled with chicken stock and kept in the refrigerator to splash on meats or vegetables as they cook. Add flavor and moisture without adding fat and calories.

18. Replace regular soda (8 ounces, 100 calories) with diet soda, seltzer, or water. Buy water in larger bottles and refill at the water cooler or with a filtered system.

When you're hungry try taking a walk, making a phone call, drinking two glasses of water, or exercising. Substituting activity for eating is the secret of thin people. The main goal in watching our weight is to add to our overall health, and to assure that we'll be able to enjoy the good life with friends and family.

Good luck in your daily efforts!