beefing up

protein packed beef provides vitamin B, iron and zinc, but it can also contain fat and cholesterol try these leaner cuts:

- bottom round roast and steak
- 95% lean ground beef
- eye round roast and steak
- top sirloin
- flank steak

diet danger zone

The worst thing about the month of December is you gain a ton of weight. Your willpower seems to dissolve. With all of the food and parties it's so easy to just give in. Here are some sure-fire ways to dodge the eating frenzy:

buy diet friendly gifts such as tea
use smaller dishes
eat long lasting foods such as hard candy

Does this diet make me look fat?

Diets are not a one-size-fits all phenomenon. The key is finding a diet that works for you.

The whole grain diet - Check your labels. Just because it's whole grain doesn't mean it's low in calories.

The home-cooked meals diet - The good news here is you can alter fatty recipes or even just avoid them.

The many different foods diet - This diet can actually make you want to eat more. When flavors are limited we tend to eat less.

The alcohol-free diet - Did you know moderate drinkers tend to be leaner than nondrinkers? If you can limit your alcohol chances are you're good at limiting your portions as well.

The say-no-to-seconds diet - If you can only have one plate, you might want to make it one really big plate.

ingredient swap

try these substitutions for less fattening baked goods:

- instead of white flour use whole wheat flour
- instead of eggs use eggs and egg whites
- instead of whole milk use skim or low fat
- use half the amount of add ins (chocolate chips, nuts...)
- instead of using butter to grease the pan use oil spray

fat free snow days

it's easy to start the snacking on snow days. here's some ideas for what to do instead:

- eat a light breakfast of oatmeal and fruit
- head outside and shovel, a great way to burn calories
- for snacks, trail mix of seeds and fruit are a good option
- go sledding or just take a walk

better beverage choices

what you drink may affect your waistline more than you think by adding hundreds of empty calories to your daily intake. you could lose 20 pounds a year or more by making smarter beverage choices. here are some tips for better beverage choices:

- go with water, it has no calories. plus dehydration can actually slow your metabolism.
- drink your coffee black or use skim milk instead of cream
- drink green tea instead of coffee, studies show it may help boost calorie burning
- beware of sports drinks, drink water instead of these calorie loaded monsters

slow down and lose weight

Luckily, you don't have to stop eating sugar to keep the weight off. It's not what you're eating but how. Slow down, take smaller bits and chew and you'll be full and eat less and you'll enjoy it more.

the good fat and the bad fat

Dieters often fear fat, but it's actually crucial to good health. The trick is to eat the right kinds of fat. Good fats create energy, transport vitamins, and regulate blood pressure and heart rate. They can also help reduce bad cholesterol.

Good Fat:
- Monounsaturated - olive oil, fish oil, avocado, olives, nuts
- Polyunsaturated - soybeans, whole grain wheat, vegetable oils
- Omega 3 - salmon, flax seeds, leafy green veggies

Bad Fat:
- Trans - cookies, crackers, doughnuts
- Saturated - dairy, red meat, crisco, coconut

around the world in 80 calories

Here's a guide to eating ethnic for less calories

Asian:
- start with the soup to curb your appetite
- drink tea to fill your tummy
- use chop sticks to slow you down
- eat stir fried and steamed
- choose brown rice
- limit your sauce

Mexican:
- start with a soup
- watch those tortilla chips
- go for big flavors, they're often less fatty
- cut the cheese (and sour cream)
- avoid the refried beans

Italian:
- start with a soup (trendy huh)
- avoid pasta stuffed w/ cheese
- go for the red sauce
- watch out for excess oil

heart healthy grains

eating whole grains helps banish stubborn belly fat and lower your risk of heart disease. try brown rice, barley, couscous, pilafs, risottos and soups to add more in to your diet. in addition to filling up on fiber, you'll benefit from the essential vitamins and minerals and disease fighting elements of the complex carbs.

five fattiest ways to eat

1. Mindless Munching -- You can lose track of how much you've eaten when eating directly out of the bag. Transfer to a bowl and portion the food to consume less.
2. Over Accessorizing -- Add-ons pile up. If there's an extra charge to add an item, that's extra calories as well.
3. Super Sizing -- Snacking between meals can be healthy if they're snack size. Try the new 100 calorie packs.
4. Guzzling -- Avoid drinking and driving. The car cup holder can be trouble. One less place to drink, and then you won't have to pull over to go pee.
5. Splurging -- Remember small portions and planning.

doesn't it make you feel better?

In addition to getting rest, fresh air, sufficient water and plenty of exercise. There are several herbs to help you feel better.

Crab apple - promotes a positive self image
Cherry plum - fosters calm and control
Chestnut bud - inspires self observance
Chinese date - improves clear thinking
Ginkgo and Ginseng - stimulates brain activity