In this issue
	The Second National Conference on Diabesity in America Hassle-free Holidays "Real Simple" Black Bean Soup* Walker's Daily Logs No Connection

Hassle-free Holidays

The holidays are fast approaching and many folks are concerned about enjoying the festivities but fear the weight gain. A study conducted several years ago by NIH researchers showed that over the holidays, weight gain amounts to about one and a half pounds. That is an average, which means that some gained more and some gained less. If you wish to be in the latter group, here are some tips to keep in mind: · Cling to your commitment to exercise, even if it means changing your usual routine to accommodate holiday obligations. One family was large enough to assemble a soccer match at the local school before settling down to Thanksgiving dinner. If that sounds too ambitious for you, consider going for a walk. · Focus on family, not food. The food is special and many dishes make their appearance only at this time of the year. So enjoy! But if all that food feels a little threatening, take your mind off it by focusing on catching up with members of your family. To prepare yourself mentally, take some "alone time" and think about who will be there and what you can share with each other about your lives. · Keep it simple. If you want some great ideas to minimize stress and hassle, but maximize holiday satisfaction, check out the Thanksgiving planner in the November 2003 issue of Real Simple magazine. You'll find holiday menus and more - carefully designed to cut down on the work. Many items can be made ahead of time, leaving you more time to join in the fun on the day of the event. »

"Real Simple" Black Bean Soup*

As the weather turns cold, the mind drifts to memories of hearty and delicious soups. Here is a remarkably simple soup that has been redesigned from the original to cut down the calories and the fat. Ingredients: 1 jar of tomato salsa (16 oz.) 2 cans of fat free chicken broth (14 oz.) 2 cans of black beans (15 oz.) 1 lime (optional) Stir and heat the salsa for 5 minutes in a large saucepan over medium heat. Add beans and broth and bring to a boil (stir occasionally). Immediately reduce heat and simmer for 15 minutes. Turn off the heat and let cool for 20 minutes. Place half in the blender and puree. Add back to the rest of the soup and reheat. Ladle into 4 bowls and serve with a squeeze of lime Nutrition Information - Based on dividing the soup into 4 servings: Calories per serving: 258 cals Fat per serving: 3 g Protein per serving: 14 g Carbs per serving: 45 g Fiber per serving: 12 g *The original is found on p. 71 of November 2003 issue of Real Simple magazine. Go to Shape Up America! For More Recipes »

Walker's Daily Logs

We have been asked time and again for a Walker's Daily Log to keep track of your 10,000 Step Program and so here they are! These logs are available with the Shape Up America! imprint or your organization's if ordered in bulk. We will have them available in small quanities shortly. Contact Us For Customized Gifts! »

No Connection

Despite the similarity in the name, there is no connection whatsoever between Shape Up America! and the weight loss Shape Up! products being pushed by Dr. Phil. Ditto for his website. Furthermore, the website [shapeup.com] that markets Dr. Phil's products has no connection whatsoever to our website [www.shapeup.org].