6. Fruit dishes for dessert. skip crust! Try fruit cocktail, fresh fruit and chocolate fondue, fruit and sherbet parfait, or fruit and yogurt dip.

Low fat substitutes for cooking and baking:

1. In baking recipes like cake, substitute half of any of oil in a recipe with same amount of pureed fruit. For instance, if recipe calls for 1/2 cup of oil, use 1/4 cup of oil and substitute other 1/4 cup of oil with 1/4 cup of applesauce.

2. For low fat pie crust use 3 Tbsp. of shortening and 3 Tbsp. of water for each cup of flour.

3. When making gravy, before using broth, let it cool down, skim off all fat that forms on top.

4. Tofu has a creamy texture that takes on any flavor. You can puree it to use in dips, soups, and baking to replace sour cream, cream, buttermilk or eggs. To replace liquid ingredients use same amount of pureed tofu as ingredient. To replace eggs, 5 Tbsp. of pureed tofu equals one egg. Use "baking blend" or soft variety of tofu for substitutions in baking.

Need help counting calories? http://www.NutriCounter.com The NutriCounter is right device for helping you monitor your calorie intake. It stores and tracks nine nutrients including calories, total fat, saturated fat, protein, carbohydrates, sodium, cholesterol, sugar, and fiber. It's available in Palm OS and Pocket PC software or as a hand held unit.

Renee Kennedy is the editor of the monthly ezine NutriCounter Update. Come and visit the NutriCounter web site at http://www.nutricounter.com/news.htm for an extensive selection of articles on health, nutrition and exercise.

If they can scare enough people into paying $70 a spray they will come out with billions of dollars. The fact that so many are paranoid of needles might pull off worst health hazard in history with FluMist. Yes, many will probably fall for their scare tactics. Then watch death rate in immunocompromised community climb! Well you probably won't be able to watch as I'm sure they will not tell you about it!

Don't buy into their scare tactics. It's much less expensive and far more healthy to get your immune system in top shape making it next to impossible for flu bugs to invade your body! If you have no idea where to start building your immune system mailto:lena@envirodocs.com?subject-ImmuneBuildingInfo.

Be smart and be healthy, Lena

*** Lena Sanchez Author of "Handbook Of Herbs To Health & Other Secrets," "Antibiotic Alternatives To Preventing Mega Bacteria," & "Dangers & Secrets Doctors Refuse To Tell You." Found online at http://www.antibiotic-alternatives.com and Editor of "Natural Environmental Health Facts & Your Home Business Coach" ezine subscribe at http://www.envirodocs.com/newsletter.htm