Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.

Every time you toss a low-calorie food into the cart, you’re taking responsibility for losing weight—even before you sit down to a meal.

There’s a very simple formula for low-calorie eating: Stock up on low-calorie staples. These are the basic packaged, canned, and frozen ingredients that you’ll reach for to create tasty, healthful, low-calorie meals anytime.

The Picture Perfect Anytime List is a menu of the lowest-calorie produce, soups, sauces, condiments, marinades, dressings, dips, candies, desserts, and beverages available. Stuff your pantry, refrigerator, and freezer with them, and reach for them anytime. Feel free to go to the foods on the Anytime List when you want a snack or are planning a meal. Eat any amount of them for any reason. When the Anytime List becomes the core of your eating—in other words, the main dish around which you build your meals—you’ll have no trouble staying thin for life.

The Anytime List
Fruits and vegetables
All fruits and vegetables—raw, cooked, fresh, frozen, canned—belong on the Picture Perfect Anytime List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.

Soups
You’ve heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don’t make you feel like you’re on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.

Sauces, Condiments, and Marinades
Put the following items at the very top of your shopping list. They’re invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.

Salad dressings: oil-free or low-calorie (light or lite)

Mayonnaise: fat-free or light

Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)

Mustards: Dijon, Pommery, and others

Tomato puree, tomato paste, and tomato sauce

Clam juice, tomato juice, V8 juice, and lemon or lime juice

Butter Buds or Molly McButter

Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors

Vinegars: balsamic, cider, wine, tarragon, and others

Horseradish: red and white

Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others

Onion: fresh, juice, flakes, and powder

Garlic: fresh, juice, flakes, and powder

Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves

Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice

Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others

Dressings and Dips
I recommend fat-free or light dressings and dips. The light category—low-fat, reduced-fat, and low-calorie—is midway between totally fat-free and regular, and it’s often more pleasing to the palate than fat-free.

Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil.

I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.

Candy
Yup, candy. The real thing—not the dietetic variety—is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.

Chewing gum or gum balls: any and all

Hard candy: any and all, including sour balls, candy canes, lollipops such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther’s Original, and TasteTations

Frozen Desserts
Any fat-free frozen yogurt, frozen nondairy substitute, or sorbet is a fine addition to the freezer. Try the lower-calorie choices. Here are some examples:

Soft serve: up to 25 calories per ounce, including Skimpy Treat; TCBY, Colombo nonfat frozen yogurt, and Tofutti

Hard pack: up to 115 calories per 1/2-cup serving, including Sharon’s Sorbet, Low-Fat Tofutti, all Italian ices, and Sweet Nothings

Frozen bars: Creamsicles, Fudgsicles, and Popsicles; any others containing up to 45 calories per bar, including Welch’s Fruit Juice Bars, Weight Watchers Smart Ones Orange Vanilla Treats, Tofutti Chocolate Fudge Treats, Weight Watchers Smart Ones Chocolate Mousse, Dolly Madison Slender Treat Chocolate Mousse, and Yoplait

Individually packaged frozen bars: up to 110 calories each, including FrozFruit, Hagen-Dazs bars, and Starbucks Frappuccino Blended Coffee Bars

Beverages
Avoid beverages labeled “naturally sweetened” or “fruit-juice sweetened,” but help yourself to these:

Unsweetened black coffees and teas

Diet teas and juices: Crystal Light, Diet Snapple, Diet Natural Lemon Nestea, Diet Mistic, and others

Noncaloric flavored waters: orange, chocolate, cream, cherry-chocolate, root beer, cola, and other flavors of bottled or filtered water

Seltzer: plain or flavored, but check the calorie count if the product is labeled “naturally sweetened,” since this usually means that the product has sugar in one form or another

Hot cocoa mixes: 20 to 50 calories per serving, including Swiss Miss Diet and Fat-Free and Nestle Carnation Diet and Fat-Free; avoid cocoa mixes with 60 or more calories per serving

Let’s Go Shopping
Today’s supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices for a variety of food categories that aren’t covered in the Anytime List.

Cereals

Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup

Kellogg’s All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup

Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit

Fiber One: 60 calories and 14 g fiber per 1/2 cup

Wheaties: 110 calories and 2 g fiber per cup

Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup

Spreads

Peanut butter

Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon

Breads

Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian

Whole grain regular breads or rolls

Rice and Pasta

Whole wheat/whole grain pastas: Hodgson Mill, Ancient Harvest

Brown rice

Whole wheat couscous

Pearled or hulled barley

Other whole grains: quinoa, whole grain cornmeal, kasha, bulgur, millet

Frozen Meals

Low-calorie frozen breakfast foods such as those from Kellogg’s, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van’s

Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy’s brand

Beans

All beans, dried or canned

Health Valley canned bean/chili combinations

Low-fat or fat-free refried beans

Snacks

Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Anytime List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.

Protein Foods

Legumes: beans, peas, lentils, chickpeas

Soy products: bean curd/tofu, meat-replacement products by Boca, Gardenburger, Yves, and Lightlife

Seafood: fresh (do not fry!), smoked, canned, frozen

Note: Calorie counts in this story may vary depending on the brand of products used. Remember to check the labels.

By Howard M. Shapiro, DO, Prevention

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1. “A big name doesn’t always mean better service.”

Roughly 135 million Americans file tax returns, and of those, two-thirds pay for help. While solo acts like CPAs and so-called enrolled agents have plenty of clients, almost 20% of taxpayers go through a big franchise like H&R Block, Jackson Hewitt or Liberty Tax Service to get their refund — last year an average $2,255 per return. Problem is, tax preparation and advice depend on the preparer, and in a system of franchises, that means thousands of seasonal employees and limited quality control.

The results can be dangerous. When staffers from the Government Accountability Office went undercover to get returns done by the big chains, they found “nearly all of the returns prepared for us were incorrect to some degree,” according to the report. Worse yet, recently filed lawsuits allege that the owners of 125 Jackson Hewitt franchises cost the government $70 million in tax fraud and created an environment “in which fraudulent tax-return preparation is encouraged and flourishes,” according to the Department of Justice. Jackson Hewitt says it stands behind its compliance procedures as well as its nationally standardized educational curriculum.

2. “You wouldn’t believe what I get away with.”

Complaints about tax preparers, including allegations of inaccuracies and returns that weren’t filed on time, are up 80% in the past five years, says the Council of Better Business Bureaus. But when it comes to the IRS policing problem preparers, “the lifeguard is asleep,” complains Sen. Chuck Grassley (R-Iowa), who took the agency to task for inaction last April. (The IRS had no comment.) Less than 1.5% of returns get audited, and while that may pacify nervous taxpayers, audits are the primary way to catch bad tax pros. The GAO found that a year after it reported poor preparers by name to the IRS, the agency had failed to audit a single one.

Professional organizations, like the American Institute of Certified Public Accountants and the National Association of Enrolled Agents, pack even less of a wallop because they often wait for the IRS to act. Then the AICPA will strip membership and report bad accountants to the relevant state-licensing group, says Tom Ochsenschlager, the association’s VP of taxation. How to find out if your CPA’s been disciplined? Visit the agency’s web site at aicpa.org/TheCPALetter.

3. “You’d be better off without me.”

Maybe you’re hiring a tax preparer because you’ve got better things to do with your weekend or numbers make you dizzy — more power to you. But if you’re hiring a pro because you think he’s smarter than you, think again. On average tax preparers make more mistakes, and costlier ones, than Josie Taxpayer does. According to a study of IRS data, 56% of professionally prepared returns showed significant errors, compared with 47% of those done by the taxpayer. And audited taxpayers who used preparers owed an average of $363, while those who filed themselves owed $185.

Of course, tax preparers often see more-difficult returns, which could lead to more errors. But the bottom line? “For one W-2, mortgage interest and a couple of kids, TurboTax is just fine,” says Kerry Kerstetter, an Arkansas CPA. If, on the other hand, you’re attaching a schedule for self-employment income or capital losses, consider getting help. And even then, if a return is made complicated by a one-time event — say, the birth of a child or the acquisition of a rental property — you might need only one year’s worth of advice. “If nothing changes, you should be able to copy it from year to year,” says Ochsenschlager.

4. “What are my qualifications? Well, I’m real good at Sudoku.”

Every April, Sen. Grassley calls IRS officials before the Finance Committee to grill them on taxpayer protection. He’s increasingly concerned about unethical, unlicensed tax preparers and what he calls “sharks in the water.” “Anyone can call himself a tax preparer,” Grassley laments. Many do. There’s no mandatory national licensing, and Oregon and California are the only states that require tax pros to take a test. That means as many as 600,000 tax preparers are unregulated, according to the National Taxpayer Advocate, the taxpayer assistance wing of the IRS. Some may set up shop in a local real estate office, but many work for the big chains: H&R Block alone hires 120,000 people to prepare returns through tax season.

Translation: There’s no universal standard for qualification. Licensed preparers, who are usually CPAs or enrolled agents, are tested and must meet ongoing education requirements. Unlicensed preparers do neither. In general that’s fine — no harm, no foul. But in the worst case scenario — say, a tricky audit — only a pro with a license (or a lawyer) can represent you before the IRS. At stores like H&R Block, you’ll pay extra for representation.

5. “If it’s February, you’re too late.”

A savvy tax pro may be able to cut your tax bill or juice your refund. But don’t expect to find one come Feb. 1. From that point through April, tax pros are generally too busy to talk to new clients. So if you don’t already have a preparer lined up, by the time you actually have your W-2s in hand, “you’re not going to get good service,” says Frank Degan, an enrolled agent in Setauket, N.Y. “In the fall, though, tax preparers will give you their full attention.” That means you should be talking to tax preparers in October and November. They’ll have time to answer questions, look over your old returns and suggest changes.
Not only that, but talking to a tax pro in the fall means you still have time to plan. If you wait until you have all your W-2s, you’ve locked in all your income for the year. But in the fall a good preparer can help you figure out ways to manipulate your income by increasing your 401(k) contributions, deferring a bonus until the new year or taking taxable losses. Wait until spring and a professional can help you make small decisions, like whether to itemize or think about different deductions, says Bob Scharin, an analyst with Thomson Tax and Accounting, but you’ve lost most of your flexibility.

6. “You hired me, but your return is being done by some guy in India.”

Some accounting firms have begun outsourcing return preparation, says Rich Brody, a University of New Mexico accounting professor. That means your data might be sent as far away as India — or as close as a local H&R Block, since the chain contracts with CPA firms to do returns. Either way, your accountant isn’t obliged to tell you. “It’s very scary,” Brody says. “Your most sensitive information may have gone halfway around the world, and you have no idea.” Indeed, sending Social Security numbers, names, addresses, birth dates and account numbers overseas electronically makes some people uneasy. For while the origins of identity theft are often hard to pinpoint, says Beth Givens, director of the Privacy Rights Clearinghouse, returns contain so much “in one bright, shiny package — that’s a great gift to the identity thief.”

The number of outsourced returns is still small, but they’re becoming increasingly common. An overseas company can process a return overnight for as little as $50, much less than a CPA’s hourly rate. CCH, which provides such services, estimates that 240,000 returns will be outsourced in 2008 — up 20% from 2007.

7. “Taxes, shmaxes — let me see what else I can sell you.”

The real money in tax prep has nothing to do with 1040 forms and W-2s. For the big-chain preparers, as well as your local accountant, the register really lights up only when they persuade you to take a loan, open a retirement account or buy insurance.

Chances are you don’t need what they’re selling, but the sales pitch may blur the issue. GAO staffers reported that when they visited the big-chain tax preparers, loans were described as “options” or “bank products”; on one visit a customer was asked to sign a loan application without being told what it was. Worse, these extras can do more harm for consumers than good: More than 80% of those who opened an “Express IRA” at H&R Block, for example, paid more in fees than they earned in interest, according to a lawsuit filed by the New York attorney general. (H&R Block says most Express IRA accounts opened between 2001 and 2005 have yielded “positive net tax savings benefits and interest earnings,” even as the company “has lost money operating this program.”) CPAs, too, are in the sales game, ever since the AICPA allowed members to sell insurance products. When commissions can be $20,000, says Terry DeMuth, an insurance wholesaler in California, “it’s easy to get greedy.”

8. “If I screw up, I’ll pay up.”

Worried about an audit? H&R Block and Jackson Hewitt are happy to ease your mind — for a price. Both offer the option of buying a souped-up guarantee that promises to cover any back taxes you owe, plus interest, fees and penalties. Here’s what they don’t say: You don’t need the extra protection. If it turns out you owe back taxes, the big chains’ basic (read: free) guarantee already covers fines, penalties and interest. Many CPAs and enrolled agents will do the same; they often have insurance for that very purpose. Just be sure to ask about it before one does your return.
But what about the back taxes? True, they could amount to a bigger expense than the fines and penalties, which may be why some chains can sell that extra guarantee. But H&R Block and Jackson Hewitt will cover you only up to $5,000 and exclude the most complicated returns. If you’re tempted, know there may be an unintended consequence: If someone pays your taxes, the IRS considers that taxable income. In other words if you buy the guarantee, and H&R Block ends up paying your back taxes, expect to get a 1099 next January.

9. “Tax preparation is an art, not a science.”

A recent law tightened penalties for tax preparers who play fast and loose with the tax code, taking far-fetched positions because they know 99% of returns never get audited. That said, for anyone with a complicated or unusual financial life, there’s still lots of wiggle room, says Kerstetter, the CPA: “It’s about 10% black, 10% white, and everything else is in the middle.”

Chances are good you have room to maneuver if you have income in a category the tax code treats flexibly — you’re self-employed, for example, or own rental property. Ditto if you’ve earned big capital gains or incurred high or unusual medical expenses. In short, Kerstetter says, if you’re attaching a schedule to your return, a good tax preparer will pay for himself.

Now, that may mean raising a red flag with the IRS, and a good preparer should explain if he’s taking risky positions, says Fred Giertz, of the National Tax Association. If you can’t stomach the specter of an audit, you’ll want a pro to err on the side of caution. And think twice before paying someone to look for loopholes if your income picture is relatively simple. “If you’ve got one W-2, you don’t need someone fancy,” says Kerstetter. “There’s not a lot we can do for you.”

10. “You could find a much better deal if you’d only shop around.”

There’s no standard price for doing taxes. Some preparers charge by the hour, others by the form; either way the cost depends on where you live, the complexity of your situation and the qualifications of your tax pro. Consider: The average H&R Block customer pays about $150; a CPA may charge 15 times that. Jay Adkisson, a California lawyer who specializes in helping people protect their assets, says, “People rely too much on word of mouth; they don’t shop prices.” If they did, they might be surprised. A licensed local pro may not cost much more than a national chain. Nadine Smith, an enrolled agent in Florida, charges by the form, and a simple return could cost just $200 — not much more than what you might pay at a big chain.

Even among franchises prices vary. The return that cost $90 to prepare at one big store cost more than three times that at another, according to the GAO study. To be fair, it may be hard to know what your return will cost before the preparer actually spends time on it. Ask for estimates using last year’s return — that’ll give you a point of comparison to find the best price.

by SmartMoney.com

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1. Not high on life. If the man you are dating or married to needs an extra boost to get through the day (other than simply having you in his life), then your relationship is in jeopardy. Alcohol and substance abuse will always be more important to him than you are, so step aside and encourage him to focus on recovery. Since this often takes quite a bit of time, keep your distance and support him from afar. But remember, even his sober-self may not be what you want in your life, so take stock and be realistic about what’s best for you.
2. Has a previous engagement. If he’s already married and trying to date you, it’s cheating, not just on his wife and family, but on you as well. Look, if you know he’s married, you are disillusioned — you think he’s going to leave his wife for you. Tune in to your own reality show and break it off. If you truly don’t know, look for possible signs: is he able to spend holidays with you? Do you only have his cell number? Have you ever been to his place (really his place, not his friend’s bachelor pad)? Does he seem secretive and defensive? Hmmm.
3. Likes your clothes…a lot. A man dressing like a woman at Halloween, once, is funny. Twice, not so much. Three times and he also wants to shop at Victoria’s Secret with you, and it’s time to re-evaluate the relationship. A good man may be hard to find, but you have plenty of “girl” friends. Stay casual friends with this guy if you like, but say bye-bye to a romance and find a man who prefers trousers over pantyhose.
4. Keeps a harem. There are a lot of blended families today, and many couples have children from previous relationships, but it’s a big no-no to create a new life while you are married to or dating someone else. Even though you love him and he’s sorry and he’ll never do it again, you need to break up with him.It’s not being unsympathetic, it’s self-preservation.
5. Infatuated with work. Being dedicated to your work is a very attractive quality — it shows drive, initiative and responsibility. But if your own sacrifices, such as raising the kids on your own, going to family functions alone, and setting aside your own dreams and goals, are not appreciated (a lot) by your mate, you need to ask yourself if you are in a marriage or the live-in help.
6. Sexually preoccupied. What goes on in the bedroom, stays in the bedroom. Figuring out what turns you both on is a good and healthy thing. Being in a committed relationship means doing these things together, so finding out your partner is getting all hot and bothered on the internet or while flipping the pages of a magazine you found in his sock drawer, or — yuck — by calling 888-hot-love are real red flags that he’s more interested in “me” than “thee.” Ask him about it and decide if you really want someone else turning on your man.
7. Adores material things. All women feel great when a sophisticated man wants to be with them, but if he spends more time in front of the mirror than you do, spends more money on his clothing and is more interested in what he has in his possession than what he has in you, think again if that handsome face and big bank account is worth it. Relationships cannot be based on things and appearances. There needs to be a solid foundation of genuine caring, concern, respect and friendship, in addition to love. It’s not who has the most toys who wins, but what is actually valued in a relationship consistently, every day. Think about it.
8. Has bad juju. Intuition is a very useful tool, so if you detect something inappropriate when your man is in the presence of family members or children or friends you don’t see that often, pay attention. A dark history or secret life can easily be hidden by a charming personality and a smile. If you are married to the man, you need to get some answers. If you are dating, listen to your head over your heart and tell him it’s just not working out. Even if you are wrong, there was definitely something about him that wasn’t right for you.
9. Owns a pair of brass knuckles. It is never, under any circumstance, ever OK for anyone to be mean or to hurt you physically in any way. A bad day, stress at the office, something you may have said or done - nope, not good enough. This type of behavior says “bad news” all over it. Break up, leave, change your number. You do not need someone in your life at the expense of your self-respect and safety.
10. Isn’t the one. Sometimes it’s a good idea - and very okay - to break up simply because there is no chemistry. It’s hard to keep waiting for the “right one,” but it’s worth it in the end. No one wants to feel as though they’ve “settled.” You are worth having someone be loving and kind and special and make bells ring and birds chirp in your head, to make your heart pound and your palms sweaty. If it just isn’t there, say “thank you very much, nice to have met you” and wait for Mr. Right.

Relationship red flags
Attempts to isolate you from family/friends
Equates total submission with total love
Puts you down in front of others
Makes you feel crazy
Avoids time with your friends
Lacks common courtesy

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It’s a familiar story — the two of you meet, become inseparable and fall in love…but then the tables turn and one of you wants out. At that moment, things get complicated and questions begin to arise: How do I tell this person? What will happen after the breakup? We’ve compiled some tried-and-true ways to weather the emotional storm:

Tip 1: Behave badly. Don’t try to be brave. Don’t pretend it’s OK. Scream, shout, eat badly. For once, you’ve got permission. Therapists say the sooner you hit bottom, the sooner you’ll feel better.

It’s OK to be upset at work.” Almost half of respondents confided in a co-worker after a breakup, and more than one-third have cried at work because of a breakup.

Tip 2: This person is now out of your life. Period. DO NOT, repeat, DO NOT, call your ex. It’s like Chutes and Ladders. One call and you’re back at the bottom again. We’re all weak-willed, particularly when it comes to people who’ve broken our hearts. You need to get serious about this. You need a contract. Try this:

The “No-Contact” Contract

I hereby pledge that I will not prolong my anguish by attempting to contact my ex or orchestrate any elaborate “accidental” meeting with him or her. My healing has now begun, and I will avoid reopening those wounds like I would avoid a bear trap in the woods. By “contacting my ex,” I mean every single form of communication, from IM, to chat boards, to friends passing messages, to sending smoke signals from yonder mountain. I will not call or write, I will not try to reach him/her through the spirit world and I will not think about my ex. OK, I probably will think about my ex… quite a bit, in fact. But I promise that this phenomenon will diminish over time.

Signed: (Your Name Here)
Dated: (Today’s Date Here)
 
Tip 3: Life is short. Make it good for you. Is there something you’ve always wanted to try but haven’t? Then make the time to do it now. Better yet, pick something your ex NEVER wanted to try (or never would let you try). It’ll take your mind off things, reintroduce fun into your life and help you break unproductive thought patterns. Run away on a vacation. Join a gym. Despite all that comfort eating, many people lose weight while grieving. Rejoice! Try a little retail therapy.
“Immerse yourself in your work” and “go on vacation” were the top selections for what respondents would do just after a breakup (59 percent and 45 percent, respectively).
Chocolate and ice cream received more than 50 percent of the votes as the kind of comfort foods that would be sought out by respondents as the result of a breakup.

Tip 4: Get back in the saddle. Avoid super-quick rebounds, but don’t make excuses for not getting out there and meeting new people. Not every coffee date needs to be “the one.” Browsing online through Yahoo! Personals will cheer you up by showing you how many new options there are.

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