Scale It Down

Tips & Tidbits on Food & Fitness in the News

Answers to some of the questions you've always wanted to ask from industry pros

frequently updated tips, ideas and thoughts.

The process of figuring out how to apply a weight control system into our own schedules and lifestyles.

Dr Howard Shapiro

Jim Karas

Susan Amato

Pete Repak

Thoughts on maintaining achieved weight loss.

What happens when you go to live in the Kingdom of Thindom?

The main point of this site's many examples and ideas...

Are your diet books collecting dust on the shelf? Here's our dusted short list.

How do people drink 8 glasses of water a day? It might just come down to how your pouring it.

What's the best thing about exercise? You get to eat more!

Where do all those calories come from? Go on a calorie (re)cognizance mission.

Agonizing over what's for dinner tonight? Speed and ease are the best ways to cut the pies that bind you to the pizza delivery guy.

What's the difference between a regular brand of cracker and its low-fat alternative? Not much - start reading and stick with taste.

What foods do you normally eat? Create your own desired go-to food arsenals.

Need some inspiration? Take a peek at some thought provoking motivation and humor.

Still fighting City Hall? It's time to breakdown all those objections and obstacles we've relied upon for years.

What do you do when you want to become successful at something? You look for examples of what works.

Favorite recipes re-cooked to low cal alternatives.

Definition of terms used and created phrases.

Latest great food finds at your local grocer's - low cal alternatives with great taste.

Letter from the
creator/writer of the
content on the site.

There really is a
purpose to all this
madness.

The purpose of these worksheets is to help you to start thinking differently about food limitations and further inspire the need to create and personalize your own system for making bad choices less often and better food choices more often when dining out. Easier said then done, yes, but more doable than you think! Get the absolute most out of your eats and have fun!

A quick look at calorie, point and carb counts from a wide array of favorite restaurant foods, including "BIG Burgers & Fries".

Restaurant Roulette (PDF)
(mac users view in adobe acrobat reader)

Exemplary eating is not something that happens all the time - well, at the very least, not all the time for anyone who loves food! Take a peak at how simply thinking twice about menu choices can ease potential gains.

Chili's Menu Example (PDF)
(mac users view in adobe acrobat reader)

Eating Chinese food wisely is not an easy task. First of all, the fat stats on oriental cuisines are not as accessible as with other foods. And secondly, the eating mode you are in (or wish to be) will affect the choices you make. This illustration provides menu suggestions while in losing and maintenance modes.

Chinese Food (PDF)
(mac users view in adobe acrobat reader)

Fast Food is definitely at the brunt of much of our fat food habits. We crave it and we depend on it to help us muddle through our time deficient schedules and lifestyles. The good news is fast food chains really are starting to make it easier for us to make better food choices. I strongly suggest you visit the websites of your favorite franchises and do some homework before you make your next trip to the drive thru. Here's a comparative look at the Burger King, McDonald's and Wendy's menus for the following meal groups: