Wendy Schnitzer

Carry-on Calories
Pack a healthy snack like whole grain cracker and cheese, an apple, or cut up veggies and nuts. And if you're just bored, chew sugarless gum.

Think to Drink
To keep your spirits from flagging, drink water. Use the Hydration Calculator created by the Beverage Institute in Atlanta to find out how much you need based on age, weight, and activity level. When flying, drink two extra glasses. "Airplane travel is dehydrating: Air has about 60 percent humidity, but a plane cabin has only 15 to 20 percent," says Maxime Buyckx, M.D., director of health and nutrition at the Beverage Institute. If you're driving, don't deprive yourself of fluids to avoid bathroom breaks; drinking and walking will help prevent blood clots that can occur after hours of sitting.

Bring It
Be polite and fitness-savvy; contribute a healthy side dish to the meal.

Stay the Course
Even though you're suddenly working in corporate Candyland, stick to your normal routine. Have a good, fiber-rich breakfast and a good lunch with vegetables and protein, and you won't be as tempted.

Eat Before you Meet
Don't arrive famished, don't leave stuffed.  Have a pre-party snack before an engagement. A mix of protein, carbs, and fats will keep you satisfied longest; try whole grain crackers or vegetables and cheese, or a cup of whole milk cottage cheese. Once you arrive, look for the healthier options, like crudites, shrimp, and chicken skewers. Sushi averages just 30 calories per piece. If you know your fattier favorites are going to be there, go ahead and enjoy them, just don't "save room" by starving all day. That's a recipe for a binge!

December 21
Festivity fatigue sets in. You wake up hungover, bloated, and wanting to curl up with a log of Nestle Toll House cookie dough until mid-January.

Get Back on the Horse
If you eat a lot one day, it's not a big deal as long as the next day you have a healthy breakfast, go the gym, get back to your routine.  So don't pig out, give up, and table fitness until 2010. "The more you say 'tomorrow,' the more you'll weigh tomorrow".

Roasted Almonds with Lemon and Salt

* 3 cups unblanched almonds

* 1 1/4 cups fresh lemon juice

* 2 tablespoons sea salt

* 1 tablespoon extra-virgin olive oil

1. Preheat oven to 350°. Soak nuts in juice for 30 minutes. Remove nuts with

a slotted spoon. Spread in a single layer on a baking sheet.

2. Bake at 350° for 15 minutes. Place the nuts in a large bowl; toss with

salt and oil. Return nuts to baking sheet, and bake 10 minutes longer, or

until lightly browned.

Comments: Though this snack takes a little prep work, make a batch and enjoy

throughout the week. Soaking almonds in lemon juice creates a subtle citrus

flavor that's enhanced by a sprinkling of salt. This recipe packs enough fat and protein to keep you satiated until

dinner.

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White Bean Dip with Rosemary Olive Oil

Rosemary oil adds rich flavor and color to this earthy dip. If you

are short on time, top instead with sea salt and olive oil.

Yield: 2 cups

1/4  cup        olive oil, divided

2                    cloves garlic, peeled and minced

2                     cans (15 oz. each) white beans (Great Northern, cannellini, or

                       white kidney beans), drained and rinsed

2      Tbs         fresh lemon juice

2      tsp         sea salt

3                    sprigs fresh rosemary, rinsed

1. In a 10-inch frying pan over medium heat, stir half the olive oil and the

2 cloves garlic until fragrant, being careful not to brown garlic, about 1

minute. Pour the oil and garlic into a food processor. Wipe out the pan and

set aside.

2. Add white beans, lemon juice, and salt to the food processor and whirl

until smooth. Pour into a serving bowl.

3. Return the frying pan to medium heat and add the remaining 2 tablespoons

olive oil and the rosemary sprigs. Warm the rosemary in the olive oil until

fragrant, about 3 minutes, stirring occasionally so the rosemary doesn't

burn. Remove from heat and let cool 10 minutes.

4. Set the rosemary aside and drizzle the olive oil over the bean dip. Mince

one teaspoon of the rosemary leaves and sprinkle over the dip.

Party short-cut: Use the white bean dip as the foundation for an abundant tray of store-bought snacks, including hummus and baba ghanoush, olive tapenade, carrot sticks, and other vegetables. Serve with rice or pita chips, and a thinly sliced baguette.

 Do-ahead tips: Make dip up to 2 days ahead. Store dip in an airtight container in the refrigerator. Bring dip to room temperature before serving. Prepare the rosemary oil right before serving.

Source: Sunset, NOVEMBER 2005

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Deviled Eggs with Cucumber, Dill and Capers

A mix of Dijon mustard, briny capers, chopped cucumber and dill brings unexpected flavor and crunch to deviled eggs.  These delicious appetizers are high in protein and calcium.

 Yield: 16 eggs

8      large                  eggs, hard boiled

1/4  cup                   whole milk  plain yogurt

1/2  teaspoon        Dijon mustard

1/4  teaspoon        freshly ground pepper

1      tablespoon    chopped fresh dill

2      tablespoons   capers, roughly chopped

1/2                            cucumber peeled, seeded and cut into 1/4-inch cubes

1. Cut eggs in half length-wise.  Transfer 3 yolks to a medium bowl and mash

with fork until smooth. Stir in yogurt, mustard, pepper, dill, capers and

cucumber.  Spoon filling into egg whites.

2. Refrigerate until set, about 15 minutes or up to 1 hour.  Garnish with

dill sprigs.

Recipe Source: Martha Stewart Living

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