Food Tip: No Sugar Please
Here is the tip….avoid sugar. If there is an alternative to sugar, please use it. Sugar is where a lot of the extra calories come from. So if given the option, take it. I know "but those artificial sweeteners are so bad for you. " So I may die, but at least ill be skinny in my coffin.

And this is something that is worth noting. Fat-free food alternatives use sugar to make their food taste better. Watch your labels because just because it isays it is fat-free does not mean it is good for you!

Fitness Tip: Know your resting metabolism.
To count calories, it is important to know your resting metabolic rate to see how many calories you burn when you sit on your butt and eat Ben & Jerry’s. With this information you can calculate how any calories you have burned on the treadmill and see how many calories you can consume throughout the day. If you want to loose a pound a week, you must burn 3500 calories a week. That means if you eat 1500 calories, and your resting metabolsim is 1500 calories, then you must burn 500 calories seven days a week to burn a pound. Here is a great website to help you know your resting metabolic rate so that you know how many calories you can consume a day at rest and not gain a pound. http://www.shapeup.org/interactive/rmr1.php

　
Recipe: Dessert…yes you can have it!
Banana Pudding! (this is great for 4 or 6 servings)
1 box sugar-free Jello instant banana cream pudding mix 1 1/2 cup fat-free milk I tsp vanilla extract
1 tbsp pumpkin spice (or allspice)
1 tub sugar-free Cool Whip, thawed plain low-fat yogurt (about 1/2 cup) 1 box sugar-free vanilla wafers4 medium, ripe bananas, sliced
　
Mix the first six ingredients in a bowl.
Take a baking dish and layer half of vanilla wafers and bananas. Then spoon the pudding mixture over it. Make a second layer over mixture of bananas then cookies. Let sit in refrigerator for 3 hours.