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Vitamin C therapy is now being used to address a range of maladies including coronary artery disease, irregular heartbeat and cancer. The rationale centers around the body's ability to ensure the integrity of your cells and to make collagen, a primary building block in your body. Find out why Vitamin C therapy is looked upon as a promising treatment for coronary artery disease. Learning what's new in natural healing is The Natural Path to good health.

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Low-Carb vs. No-Carb Diets

People considering a carb controlled diet often wonder about the differences between low-carbohydrate and no-carbohydrate diets. While the underlying principles are the same, the implementation is different. How do low-carb diets stack up against no-carb diets?

Many low-carbohydrate diet proponents believe that human beings need to avoid refined carbohydrates, sugars, and processed foods as an evolutionary imperative. Early humans were hunter-gatherers who most likely ate foods that they could either forage or kill. Some physicians, like Kurt G. Harris who invented the Archevore Diet, suggest that the human body has not evolved to process the foods that make up the bulk of the Western diet, including multiple processed foods like pasta, baked goods, and sugary snacks. Low-carbohydrate diets that focus on animal protein and vegetables mimic the eating habits of early humans, possibly providing a healthy, more natural way of eating.

In his book, Good Calories, Bad Calories, Gary Taubes explains exactly how carbohydrate consumption affects humans. When you eat carbohydrate containing foods, your blood glucose rises. In response, your pancreas releases insulin to return your blood sugar to a normal level. Insulin is the hormone responsible for storing dietary fat in your fat cells. It also keeps that fat from leaving the cells. Why does insulin do this? Because it exists to protect our body from times of famine by storing energy for lean times. Both types of diets limit the amount of insulin your body produces.

Diets in which you consume fewer than 50 grams of carbohydrates per day are considered to be low-carb. No carb diets, on the other hand, consist of zero carbohydrates. This means that you primarily eat animal protein and fat on a zero carbohydrate diet. Low-carbohydrate diets, on the other hand, allow you to eat some carbohydrate-containing foods, such as non-starchy vegetables, nuts, and moderate carbohydrate fruits. Most of the recommend low-carbohydrate diet plans, such as Atkins, Protein Power, and South Beach, recommend a moderate amount of carbohydrate intake.

Many people believe that if eating a low-carbohydrate diet will lead to weight loss, then eating a zero carbohydrate diet will bring about faster and greater losses. This isn't exactly true. Limiting carbohydrates in your diet is not the same as limiting calories and fat, and the mechanisms of loss differ. There is no scientific evidence that eating a zero carbohydrate diet will lead to faster weight loss.

Many scientists have studied low-carbohydrate diets to determine their efficacy. A 2010 Temple University study followed dieters for two years. One group of dieters ate a traditional low-fat, low-calorie diet while another group ate an Atkins-style low-carbohydrate diet. The study showed both diets to be equally effective at generating weight loss. Similar results have turned up in other studies, as well.

The only study performed on a zero-carbohydrate diet occurred in 1929 when two men agreed to go a year eating only meat. The study participants didn't lose weight, but they also experienced no predicted adverse effects of too much protein in the diet such as kidney disease or vitamin deficiencies.

Many health experts, such as MayoClinic.com, express concern that low-carbohydrate diets contain insufficient fiber, which can lead to constipation or even colon disease. No-carb diets contain even less fiber. Both low and no-carb diets are also high in saturated fat, which has been shown to contribute to heart disease.

No-carbohydrate diets are an extreme form of low-carbohydrate diets. For many, they prove difficult to maintain because of the lack of variety inherent in the diet. Most experts suggest a moderate approach to low-carbohydrate dieting that includes, at the very least, non-starchy vegetables. No discernible benefits arise from fully limiting carbohydrates.

Before going on a low-carbohydrate or no-carbohydrate diet, talk with your doctor.

Macrobiotic Diet Foods

Diet influences your life and health and choosing macrobiotic foods is often not just an eating method, but encompasses a holistic way of living. Macrobiotic foods promote good health and may be eaten to prevent illness or as a supplement for other methods of healing. Food selection follows the principles of yin and yang to provide balance for your environment. Some foods are considered to have more of these types of energy, in that they offset temperature or environmental changes. For example, in the summer, yin foods might contain more water and are refreshing for the body if the weather is hot. Alternatively, in colder months, yang foods have more aromas and provide warmth. Thus, macrobiotic diet recommendations follow these principles when selecting foods.

The macrobiotic diet includes a variety of different foods eaten in proportion for balance, with the largest amount of your calories coming from whole grains. The amounts of calories you eaten each day include:

50 to 60 percent from whole grains 20 to 30 percent from vegetables 5 to 10 percent from soups made with approved vegetables, condiments and sea vegetables 5 to 10 percent from beans, lentils and sea vegetables

Some types of foods are acceptable to eat on a regular basis in the right proportions for your daily diet. The foods to include regularly are:

Vegetables such as bok choy, broccoli, cabbage, carrots, cauliflower, collard greens, kale, leeks, mustard greens, onions, radishes, turnips and winter squash Whole grains, including barley, brown rice, corn, oats, rye and wheat Aduki beans, chickpeas, lentils and tofu Sea vegetables such as arame, hiziki, kelp, kombu and nori Seafood, including carp, flounder, halibut and trout Drinks such as banchea tea, dandelion root tea, roasted barley tea and spring water

You may also use some types of flavorings to add taste and for use in cooking. Flavorings such as brown rice vinegar, barley malt and seaweed powder; and seasonings such as sea salt, miso, tamari soy sauce and organic vegetable oil are all acceptable for regular use.

Some foods are acceptable to eat on occasion but should be limited to no more than two to three times per week in season:

Vegetables such as celery, cucumbers, lettuce, string beans and water chestnuts Whole grains, including bulgur, rice cakes, tortillas or whole wheat pasta and crackers Beans such as kidney beans, lima beans, navy beans, pinto beans or soybeans Seafood, including clams, shrimp and oysters Nuts and seeds, including peanuts, pecans, pumpkin seeds, sunflower seeds and walnuts Fruits in season and local to your climate

Foods to avoid on a macrobiotic diet include:

White rice, white flour, white sugar, foods made with yeast and processed cereals Vegetables such as beets, peas, pickles, potatoes, spinach, yams and zucchini Red meat, poultry, frozen entrees and canned or processed foods Eggs, dairy products, chocolate and honey Drinks such as fruit juice, shakes, malts, coffee, soda, black tea and alcohol Nuts such as Brazil nuts, cashews, macadamia nuts and pistachios Seafood, including bluefish, mackerel, swordfish and tuna

Preparing macrobiotic foods involves using simple methods of cooking. Methods such as boiling, preparing soups, stir-frying without oil and steaming are all ways of cooking macrobiotic foods that are simple, use fewer condiments and sauces and preserve flavor. Foods may also be prepared using a pressure cooker if you have one. Occasionally, foods may be prepared using a small amount of vegetable oil for sauteing; they may also be baked or eaten raw.

Try to eat foods that are not processed, are organic and locally grown whenever possible. Cooking using a gas flame is preferable to preparing foods using electric ovens or microwaves. Select cast-iron or stainless steel utensils and pans rather than those coated with Teflon. In addition to carefully preparing your foods, chewing food thoroughly may make digestion easier and will give you time to reflect on what you are eating and to show gratitude for your meal.

Macrobiotic foods hold many benefits by providing vitamins and nutrients good for your health. By choosing these types of foods and following a macrobiotic diet, you are making positive choices for your lifestyle that can result in better physical and emotional health.

Oblique Workout

Masters in Exercise and Sports Science

If you want to work the internal and external oblique muscles that run diagonally across your torso, you need to focus on twisting exercises that engage this portion of your abdominals. Targeting these muscles several times a week can help enhance your core strength, posture and balance, so add three to four oblique exercises to your regular exercise routine to start seeing results.

Even if you don't focus on exercising your obliques very often, they actually work constantly to help you perform basic functions. Your obliques engage every time you take a breath, helping to expand and contract the chest cavity as your lungs take in and exhale air. They also engage during torso rotation and flexion, as you bend, twist and move throughout the day. By including three to four oblique exercises two to three times a week, you can help increase your abdominal strength, improve posture and balance while also enhancing your functional fitness. Consider trying the following four exercises as part of your regular fitness routine:

Lie on your back on the floor with your knees bent and your feet flat on the ground. Bend your elbows and place your fists next to your ears. At the same time, lift your feet off the ground so that your hips and knees form 90-degree angles. Engage your abdominals and crunch your head and shoulders up off the floor. As you crunch up, engage your obliques and begin twisting your torso until your right elbow touches your left knee. As you perform this twist, simultaneously extend your right leg without allowing your foot to touch the floor. Twist back to center as you bring your right leg back to its bent position. Perform the same exercise, this time trying to touch your left elbow to your right knee as you extend your left leg. Continue "bicycling" your legs as you twist your torso to the left and right. Perform two or three sets of 10 to 15 full repetitions (twisting to the right and left is a single repetition). Lie on your left side with your feet stacked on top of each other and torso propped up on your forearm so that your elbow is positioned directly below your shoulder. You can place your right palm on the floor in front of your torso for additional balance. Engage your abs and lift your hips off the floor so that your body forms a straight line from your feet to your head. After gaining balance, lift your right hand off the floor and extend your right arm up toward the ceiling. Hold the position for five seconds. Keeping your body in the side plank position, slowly and steadily sweep your right arm down in front of your body, then reach it under your left side, twisting your torso so your chest faces down toward the floor. Hold this position for a second, then twist back to the side plank, sweeping your right arm back up toward the ceiling. Repeat three to five side plank twists before performing the exercise on the opposite side. Stand with your feet hip-width apart and your knees slightly bent. Hold an eight- to ten-pound dumbbell in your right hand, hanging at your side. Place your left hand on your left hip. Engage your abs and gradually flex your torso to the right side as you slide the dumbbell down the outside of your right leg. This should be a steady, controlled movement. When you've flexed as far as you comfortably can, continue engaging your obliques as you slowly return to the standing position. Perform 10 to 15 repetitions on your right side before switching sides. Sit on the floor with your knees bent, your feet flat on the ground. Hold a three- to ten-pound medicine ball in both hands at your midline. Keeping your torso straight and tall, lean back slightly so that your body forms a "V" shape. You can flex your ankles and lift your toes off the ground if you like. Keeping your hips stationary and the medicine ball tracking with your belly button (i.e., not twisting your arms), twist your entire torso to the right as you attempt to touch the medicine ball to the ground. After twisting as far as you comfortably can to the right, continue to engage your abs as you twist your torso back to center. Continue the twisting motion by twisting your entire torso to the left side, attempting to touch the medicine ball to the floor on your left. Perform eight to 12 full twists to each side while maintaining proper form.

When it comes to performing abdominal exercises, form is more important than the number of exercises you perform or the amount of weight you use. Start with light weight and fewer repetitions and work your way up to a more advanced routine. Improperly performing ab exercises could lead to back pain or injury; plus, you'll actually see greater results when you perform the exercises with the correct form.

How to Fool Your Metabolism into Burning Fat

Is it possible to fool your metabolism into burning fat? The answer is a resounding yes! Everyone knows that as people age their metabolism typically slows down. While most children don't have to worry about boosting their metabolism, adults continue to wage war with those added pounds that continue to sneak up on their bodies. Diet and exercise play a huge role in controlling weight gain, but you can also trick your body's metabolism into burning fat as well.

According to an article written by By Samantha Heller, M.S., R.D. and published in Health Magazine, most people's metabolic rate, which is defined as the energy your body uses when it is at rest, is typically based on genetics. Some people's bodies are just genetically geared to have a faster metabolic rate than others. That's certainly good news for some, but bad news for others.

Whether you want to lose weight or simply feel more energetic, eating healthy foods is the key. Choose foods and snacks like the following:

Asparagus Beans Broccoli Eggs Fish Legumes Melons Nuts Oatmeal Spinach Whole-grain cereals Apples Bananas Baby carrots Hummus Low-fat cheddar cheese Peanut butter Trail mix

Serve apples or bananas with peanut butter or low-fat cheddar cheese for a delicious snack, or munch on hummus with whole-wheat crackers.

Most people know how important water is to the body, but they may not realize that guzzling a large glass (or two) of icy cold water can boost metabolism as well. In addition to that tall glass of water, begin each day with a good breakfast. Again, choose healthy foods, such as whole-wheat toast and a tablespoon of peanut butter or fat-free yogurt with a handful of nuts or granola.

Catabolic foods can help your body burn fat as well. Eating these foods means you actually use more energy to burn more calories than the actual calories you ingested! Catabolic foods are primarily fruits and vegetables, and some of the best foods for you to eat include the following:

Apple Pineapple Orange Watermelon Lemons Limes Grapes Spinach Carrot Tomato Potato Broccoli

A word of caution: While these foods are certainly good for you, a balanced diet is extremely important to maintaining a healthy body. Be sure you still fulfill the nutritional guidelines published by the United States Department of Agriculture (USDA).

Exercise is good in just about any form, but there are exercise routines you can do that will fool your metabolism into burning more fat.

Interval training - Many people choose a particular form of exercise and stick with it. After a while, however, the body adjusts to that exercise and weight loss slows down. However, with interval training, you are tricking your metabolism into continuously burning more fat because your workout alternates short bursts of intense activity with slower, less intense activity. A popular new program that will have you up and moving at least three times a week is the Couch to 5K Running Plan. If you have an iTouch, iPhone, or Droid phone, you can download apps, like "Get Running" which gives voice prompts for what to do during the walk/jog routine.

Weight lifting - Another way to boost metabolism is by lifting weights. This isn't body building, but instead a way to boost your metabolism with strength or resistance training. Start out slowly with weights that provide resistance but aren't so heavy that you have to strain and push to lift them.

Finally, don't starve your body. When you restrict calories from your diet, you are depriving your body of a necessary energy source. This can actually slow down your metabolism because the body is tricked into believing that it must store carbs and fat until more food is available. Instead, eat regular meals filled with healthy foods that will provide your body energy and boost its metabolism.

The phrase "You are what you eat" holds a lot of wisdom. Stop starving your body or filling it with empty calories from processed and sugar filled foods, and instead choose fruits, vegetables, and whole-grain foods that provide your body with the energy it needs to stay active and healthy. When you change the way you eat, your metabolism speeds up, and those pounds start to melt away!

StreetStrider Elliptical Cross Trainer Interview

Dr. Dave Kraus, Inventor/President of StreetStrider

LoveToKnow welcomes Dr. Dave Kraus, the inventor of the the StreetStrider elliptical cross trainer to discuss the unique exercise machine. The StreetStrider is a mobile elliptical device that can also provide green transportation. Learn about how Dr. Kraus developed the StreetStrider and the fitness benefits of the exercise device.

Fitness expert Dr. Dave Kraus is the inventor of the StreetStrider elliptical cross trainer and president of StreetStrider International, LLC. Dr. Kraus taught science for years on the faculty of the University of Alabama at Birmingham and has been published in a number of scientific publications. His lifelong interest in fitness, science background and spending 20 years traveling 20 miles to work by bicycle led to the invention of the StreetStrider. He recognized a need for combining the benefits of both biking and elliptical workouts in one device.

Dr. Dave Kraus's personal experience with biking to work and working out on stationary elliptical machines inspired the invention of a device that provides the total body workout of biking with the more low impact benefits of elliptical trainers.

LoveToKnow (LTK): What exactly is the StreetStrider and how does it work?

Dr. Dave Kraus (Kraus): The StreetStrider is an elliptical cross trainer on wheels designed to use the excellent motion that you get with a stationary elliptical cross trainer to propel yourself down the road. The elliptical path of your feet on the StreetStrider's foot platforms drives a crank system much like a bicycle crank, providing torque to the rear hub either by a chain sprocket connection or directly via a chainless hub, depending on the model. Reciprocating arm motion of the strider poles connected to the strider skis (on which the foot platforms rest) adds an additional 30% more torque to the rear wheel. Because the arms and legs are used together for propulsion, steering is achieved by a lean-to-steer mechanism - leaning the vehicle to one side causes the wheels to be steered in that direction. In this way, the upper and lower body muscles are used for propulsion and the core body muscles are used to steer the vehicle, providing an excellent cardiovascular, low impact, total body workout.

Woman riding a StreetStrider

LTK: How does the StreetStrider differ from riding a bike or using an elliptical machine as a workout?

Kraus: The StreetStrider provides a natural, weight-bearing, jogging-like exercise that is ideally suited for humans, as we are designed for jogging. In fact, StreetStriding is even better than jogging because it is low impact and full body, providing exceptional cardiovascular benefits. The ability to carve while steering the StreetStrider gives the exhilarating sensation of skiing downhill, so the fun factor is substantial, providing motivation to maintain StreetStriding as part of a daily regimen.

A bicycle, although an efficient means of human-powered locomotion, is propelled almost exclusively by the legs, so it does not offer the same full body workout as the StreetStrider. The cyclist's posture, although providing minimal air resistance, is anatomically quite stressful due to pressure on the soft tissues of the groin and the ulnar nerves of the wrist, as well as sharp unnatural angles of the vertebral lumbar and cervical regions. In addition, cycling is not weight bearing, while the StreetStrider is.

Stationary elliptical cross trainers, while providing jogging-like exercise suitable for the human anatomy, are designed with a large inertial fly wheel for smooth, constant motion. Once this fly wheel is rotating, it requires less effort to maintain the rotational momentum of the fly wheel mass, allowing the indoor elliptical rider to reduce upper body work. Core muscles are not used for steering or stability, as they are with the StreetStrider. In addition, there is no adventure or fun associated with a stationary device.

LTK: What inspired you to invent the StreetStrider?

Kraus: As a professor at the University of Alabama at Birmingham, I rode my bicycle to work almost 20 miles a day for nearly 20 years, mainly because I liked the physiological efficiency of bicycling and the low carbon footprint. But our bodies are not designed for the cycling posture, with the uncomfortable bike seat, hunched over back, and bent wrists and neck. During the rainy months when I worked out in the gym, I discovered the elliptical cross trainer when it came on the scene about 10-12 years ago. These were the most popular pieces of equipment in the gym, and they gave the best overall exercise, very much like cross country skiing. But I didn't want to be stuck in the gym. So I decided to make a few tests for balance and torque development, and came up with the idea of the StreetStrider, which was called the Elliptical Traveler in my original patent application. With the help of my patent lawyer, I submitted the application in 2005 and we got the patent in 2010.

Biggest Loser show contestant Sherry Johnston riding a StreetStrider

LTK: What is the story behind the StreetStrider ETX 8r and its connection with the hit TV show, The Biggest Loser?

Kraus: As we were developing the StreetStrider, we realized we had a device that provided an effective and healthful exercise with low anatomical stress yet a high calorie burn rate. Because of our desire to help reduce the obesity epidemic, we approached the producers of The Biggest Loser (BL) show and engaged in discussions with them, as well as the contestants, about trying some of our first prototypes. They were immediately attracted to the concept and requested that we work together to develop a StreetStrider model that could support the contestants' weights. We worked with the BL show for approximately 4 seasons to assure that the design could sustain the contestants' weight during vigorous workouts. As a result of our combined efforts, the current StreetStrider ETX 8r model satisfies the development goals: it gives individuals up to 400 pounds a safe, extremely beneficial exercise to help them achieve their weight loss goals while having fun, which is most important.

LTK: How can people use StreetStriders for green transportation?

Kraus: According to the Sierra Club, nearly half of all car trips in the United States are three miles or less; more than a quarter are less than a mile. To reduce carbon footprint, these trips could easily be made with the StreetStrider. Aside from a helmet, no special clothing is necessary to ride a StreetStrider, and it is fairly easy to achieve 10 mph on level ground. When StreetStriding, you are upright and elevated, with excellent visibility of your surroundings, plus everyone can easily see you. By outfitting the StreetStrider with baskets or a cart, you can carry groceries, laptops or even kids, so the StreetStrider is perfect for green transportation.

LTK: What advice do you have for a beginning exerciser who wants to use the StreetStrider to get in shape?

Kraus: When beginning exercisers want to use the StreetStrider to get in shape, we first ask them if they are able to use a stationary elliptical machine - this will indicate if their range of joint motion is adequate. If so, we show them the how-to-ride basics. Many people learn how to ride the StreetStrider in less than 5 minutes, and even customers who do not ride bicycles and are not regular exercisers often become comfortable with StreetStriding in a matter of 15-20 minutes. Then we advise the customers to start out with short strides, including practicing in open, level parking lots. After becoming familiar with their StreetStriders, many customers are amazed at how fast their performance and endurance levels increase.

LTK: Can people of all fitness levels use the StreetStrider?

Kraus: People of all fitness levels have found that the StreetStrider provides excellent exercise, notably even the best exercise some of them have ever tried. It's been successfully used by all kinds of people, from overweight individuals trying to avoid bariatric surgery to world class athletes looking for alternative performance conditioning. The StreetStrider has also been used by people of all ages, including even nonagenarians, who want to maintain a healthy, fit lifestyle.

To learn more about the StreetStrider, visit the official website. Customers can purchase the cross trainer at the site or find dealers that sell the device at locations throughout the USA and internationally through the site's "Find a Dealer" locator map feature. People can also demo the StreetStrider with sales affiliates at the StreetStrider LA Fitness and Demo Center in Venice Beach, California - 310-491-7975. The company also offers StreetStriders for sale at the operational headquarters in Fresno, California - 559-892-1943.

Thank you Dr. Kraus for the interview and introducing the StreetStrider.

Living Skinny in Fat Genes Interview with Dr. Felicia Stoler

Can your genes make it hard to lose weight? If so, what can you do to overcome it? Dr. Felicia Stoler, the host of TLC's Honey We're Killing the Kids, answers these questions and provides healthy eating tips in an exclusive interview.

Dr. Felicia D. Stoler, DCN, MS, RD, FACSM, is registered dietician, exercise physiologist and consultant for nutrition and fitness. She is best known as the nutrition expert on TLC's Honey We're Killing the Kids. She is also the author of the healthy living book, Living Skinny in Fat Genes. She has a private practice in New Jersey and offers online counseling.

Dr. Stoler believes you don't need to cut out food groups or follow restrictive diets to lose weight and stay healthy.

LoveToKnow (LTK): In your new book, Living Skinny in Fat Genes, you talk about how people can overcome their genetics to lose weight. Please explain how genetics play a role in weight gain and difficulties with weight loss.

Dr. Felicia Stoler (Stoler): The point of this statement is that people shouldn't feel hopeless if their parents and/or siblings are overweight. Weight gain and loss is about the law of physics and energy balance. For most of us, barring a metabolic disorder, this is learned: portions, food choices, physical activity, etc. Genetics influence our potential for bone density and muscle mass. Fat storage capability is infinite.

LTK: Can people really eat all types of food and still lose weight?

Stoler: People can eat a variety of foods and lose weight (vs. eliminating food groups); however, the key is variety (from all the food groups), portion control and balancing it out with daily physical activity. Eating plenty of foods from the ground up is important: whole grains, fruits, vegetables, skim or fat-free dairy, lean meats, nuts, and even eggs can be part of a healthy weight loss regimen - and just good eating habits. I find that portion distortion is the greatest challenge for more people.

LTK: What about carbs?

Stoler: Our bodies require carbohydrates for fuel. We can only store about six hours' worth in our body - so just like gas in a car, it needs to be replenished constantly. 50% of our calories should come from carbohydrates: whole grains, fruits, vegetables, and dairy products. People have to worry about eating too many calories overall - not just carbs. Many people forget that many beverages contain calories (& often empty calories).

LTK: Could you share some tips on how to avoid eating fast food ?

Stoler: Often people think fast food is quicker, but there are ways to make healthy food in your home that can be just as convenient. Here are some tips:

Plan ahead and stock your pantry with easy to use ingredients (canned/frozen veggies, quick cook rice & pasta). Buy prepared foods (like shredded cheese, cooked chicken strips, bagged/washed lettuce). Batch cook; freeze soups, stews, etc., and eat leftovers. Cook on weekends. Use quick cooking methods. Prepare meals that pack a variety in one dish. If you must eat fast food, there are better options: salads, baked potatoes, fruits, yogurt, eat a small burger and fries, and drink water.

LTK: When people are tempted to snack on things like chips or cookies, what are some healthy alternatives that are just as satisfying?

Stoler: I say, eat 'em up! Just choose wisely. There are many brands that make cookies and "healthier chips"; the challenges is sticking to the portion. Pretzels and whole grain crackers make great snacks. Just choose healthy dips.

These are some of my favorites:

Dorito's Multigrain Chips (and scoops) Corozonas Potato Chips and Tortilla Chips Popchips Any hard pretzels Kashi Pita Crips Lowfat Triscuits Corozonas Oatmeal Squares Vitalicious muffin tops and brownies Skinny Cow Ice Cream 0% Fat Greek Yogurt as a dip in place of sour cream Hummus as a dip

LTK: What are your recommendations for busy people who eat out regularly to make healthy food choices?

Stoler: My book has many great tips for Grab' n Go foods. My first suggestion is to not get so over-hungry that your "eyes are bigger than your stomach." Go easy on the alcohol & calorie-laden beverages.

Healthy options include the following:

Vegetarian pizza Vegetable-based soups Consomme Vegetable or fruit plate Salad with dressing on the side Steamed, grilled or roasted vegetables Baked potatoes (accoutrements on the side) Grilled chicken or fish Lean meat (filet mignon) Vegetable patties Small burgers Yogurt shakes with low fat or fat free yogurt Sandwiches (skip the mayo & have it on the side) on wheat, rye, or whole-grain breads with mustard, salsa, mashed avocado, low fat mayo or hummus Fresh fruit, sorbet or angel food cake Cappuccino (skim or low fat milk)

Use these tips for ordering:

Order a la carte. Order soup & salad in lieu of a full meal (order on extra appetizer as an entree). Order all dressings & sauces on the side. Order a meal as if you were eating at home. Move bread or chips to the other side of the table (if you are tempted to over-indulge). Avoid buffets or value meals (it's really not about the value but the calories).

Know these words to look for when ordering:

Au jus Baked Braised Broiled Marinara Primavera Poached Roasted Steamed Stir-fried (ask them to go light on the oil) Vinaigrette

Know these words to avoid when ordering:

Alfredo Au gratin Cheese sauce Bearnaise Breaded Beurre blanc Buttered Creamed Crispy Double crust En croute Fried: Deep, pan Pastry Prime Rich Sauteed Scalloped White Sauces Dr. Stoler's advice can help the whole family eat healthy.

LTK: On the TLC show, Honey We're Killing the Kids, you provide counseling to families on how to feed the entire family healthy foods and help kids develop good eating habits. How can parents encourage kids who are picky eaters to eat healthy?

Stoler: Be patient and remind your children to keep trying foods - even it if it's "just one bite." It can take upwards of 20 exposures to foods before kids may accept a new food. Remind them that they had to try, what is now their favorite foods, a number of times before they liked it. Try to keep ingredients and flavors simple. Note that some children prefer veggies cooked or raw. Include kids in the cooking process. Let them pick out a recipe (with some guidance) and participate in the grocery shopping and preparation. If you have more than one child, let each child have the choice for the menu on separate days. Take note of textures and flavors. As children age, they will be more accepting of various changes.

Provide a variety, and try to ensure your kids are getting something from each food group every day. Avoid junk food for snacks right before meals, and only have water or skim milk at meals.

Fruit & yogurt parfait:

Layer your favorite flavor of 0% Fat Greek Yogurt (or vanilla - most kids don't like plain) with cut up fruit or berries, and top with Kellogg's All Bran Fiber Buds (in lieu of high cal granola).

Hasselback Potatoes

These are super easy to make. You can even make them on the BBQ over the summer (wrap each potato in foil). This recipe takes baking potatoes (any type - just not small potatoes), but you can also use red skin or white skin potatoes (one/person).

Preheat oven to 450 degrees. Place each potato between the handle of two wooden spoons (or chop sticks). Carefully cut with a sharp knife, into the potato. Make additional cuts ? inch (or smaller) apart. Brush w/olive oil and sprinkle with salt. You may take dried garlic slices or fresh cloves and place in each slit (optional). Bake for one hour in the oven. I prefer to put on top of parchment, so it doesn't stick). Baste with the oil during the hour. You may add herbs to taste.

"Kettle" Cauliflower

Take one large head of cauliflower, and cut it into small pieces.

In a bowl mix the following:

8 tbs oil (olive may be too strong in flavor, I use blended oil or Malaysian Palm Oil) ? tsp Paprika ? tsp Tumeric ? tsp Garlic powder ? tsp Onion Powder 1 tsp Salt 2 tsp Sugar

Preheat the oven to 450 degrees. Coat the cauliflower with the oil and seasonings. Place on a baking sheet that is lined with parchment paper. Cook for 30 minutes. Turning the mixture one or two times during the baking process.

Note: the cauliflower does reduce in volume during the cooking.

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