Week of February 23, 2003
Fatty fish, like tuna, mackerel and salmon contain omega-3 fatty acids.Omega-3 fatty acids are a healthy fat that reduces the risk of a number of illnesses, including heart and cariovascular disease.

So go for the tuna, the mackerel and salmon. Other than good for you, these types of fish are also some of the most flavorful.

Try the Grilled Salmon with Fruit Salsa.

It has a wonderful crusty outside but tender and flaky fish on the inside.

Week of February 16, 2003
A pat of butter here, a little extra mayonnaise there, a little half-and-half in coffee. . . what can it hurt? It is such a small amount.

Yes it may be tiny, but consistent indiscretions add up. If you drink two and one half tablespoons of half-and-half distributed among your 2 or 3 cups of coffee each day, you add 50 fat ladden calories a day. That does not sound like much until you realize that those 50 extra calories have blossomed into 5 extra pounds at the end of one year.

Take a look at those consistent things that you are ingesting each day that is adding unwanted fat and calories to your diet. Replace the half-and-half with fat free half-and-half or use 1% milk. Instead of the pat of butter on your toast, try using spreadable fruit or sugar free jam or marmalade only. Replace the mayonannaise with low fat mayonnaise or use mustard or honey mustard.

After you take a close but honest look at what you eat every day, you probably won't have to wonder where those extra fifteen pounds you have gained over the last few years have come from.

Week of February 9, 2003
So you just can't give up the beef . . . Just follow these healthy tips when purchasing or preparing red meat.

• Find lean cuts of beef by looking for the words "round", "loin", "extra lean" or "the leanest" in the name. Cuts like top round, tenderloin or sirloin will be leaner.
  
• Trim all visible fat before you cook, this can lower fat by as much as 50%.
  
• Roast, bake, grill, braise, broil or stir-fry.
  
• Cook beef in nonstick pans. If needed, use cooking sprays instead of oil or butter.
  
• Try basting or searing beef with stock or broth instead of oil.
  
• When cooking beef, put a rack in the pan to allow fat to drip away from the meat.
  
• Use marinades and rubs to add an ethnic flair and to tenderize leaner cuts of beef.
  
• The food guide pyramid shows that you can have 2-3 servings of meat (3 ounces per serving) daily. You can eat it all in one meal or spread the servings over a couple of meals throughout the day. Remember that one serving of beef is about the size of a deck of cards.

Week of February 2, 2003
Skip the Meat . . . You don't have to eat meat, poultry or fish for every meal. You will be amazed at the fat and cholesterol you can save by just eating vegetarian for 3 or 4 meals a week. Try a dish like Cheesy Manicotti or Linguine with Mushrooms served with Crusty Bread and a Salad.