If you are a low-carb dieter, you probably have heard that you should avoid white potatoes. The white potato category includes red potatoes, yellow potatoes, and brown potatoes — basically, anything besides yams and sweet potatoes. Some people avoid white potatoes, along with eggplant, peppers, and other nightshade vegetables, for other reasons, One common concern is that these may make arthtitis worse.

If you are among the potato-avoiders and you miss your spuds, there are a number of ways to get a similar dish using other veggies.

Try some of these ideas, and you may find your cravings diminished to a tolerable state. And for the low-carbers, remember that you can have a little bit of real potato every now and then, particularly if accompanied by some protein to temper the glycemic effect.

No, they are not something you install on your car when you are driving past a strip of junk-food restaurants. I’m referring to techniques you can use when you suddenly get hungry for no apparent reason.

These are not meant to be used when you actually need food — several hours after a meal, or after a snack. I’m thinking of times when you just saw a commercial for some greasy sandwich or gooey frozen dessert. Or when you encounter a magazine ad for some new, alarmingly caloric snack food. These tricks can circumvent those annoying battles between you and your appetite, and hold you until mealtime or snack-time.

Generally speaking, people do not go out to eat for the sake of nourishment — they go out to eat for fun. I’m not talking about grabbing a bite at lunchtime during your break at work. I’m referring to a full sit-down fancy restaurant meal. The kind with waiters, menus, candles, tablecloths, and after-dinner mints. You know what I mean.

The food is usually sumptuous, with full-fat everything, rich gravies, and sugar-upon-sugar desserts. A portion of any one item may contain a full day's calories, if not nutrients. Special requests may or may not be accommodated, but asking for wholegrain pasta may be asking for trouble. Some people get what they require by declaring they have food allergies, but this may not always work. In some restaurants the staff speaks little or no English, and, fluent or not, some servers may promise things that they can not deliver.

OK, you have started your weight loss program, and you are doing fine.

You have lost several pounds, and are well on your way to your ideal weight. People are beginning to notice your more svelte appearance. You have much more energy. If you are a gal, guys may be starting to whistle. If you are a guy, gals may be starting to whistle. You feel like you can take on anything. You are encouraged by all this, and have every intention to keep it up until you reach your goal.

Then, one day, you find a box of chocolate-covered toffee on your pillow, or a lemon cream pie in the fridge. You didn’t buy it, so who did? Your Significant Other says it is a little gift for you because you are looking so great.

Have you ever been in the middle of a good workout, when you feel as if you just can’t go on? Instead of getting your second wind, you are suddenly completely pooped. Should you stop? It depends.

If you feel any kind of pain, you should not exercise any further until you determine what is causing the pain. If it is a pulled muscle or a cramp, gently massage the area until you feel better. Then, you can continue if you feel up to it, Otherwise throw in the towel for at least a few hours — or possibly even postpone the rest of the exercise until the next day.

Be sure always to warm up properly before you begin your workout, and cool down afterwards. This can prevent a lot of injuries.

After you have lost some weight, and your clothes are starting to fit more loosely, you may experience what long-term dieters refer to as a plateau.

This term describes an annoying situation — even though you are still doing the same good things, following your meal plan and exercising regularly — your weight refuses to budge downward any further.

Your body has adapted to your current diet and exercise pattern, and has found a new metabolic equilibrium. Here are some tips to get you off that plateau and back on track toward your goal.

I was visited by the Munch Monster last night. It wanted me to make nachos. You know, corn chips with melted cheese on top. But I am going extra-low-carb for a little while, so the chips — even whole-grain ones — were out of the question. A bit of cheese is OK, especially the low-fat, organic cheese I keep handy. But what to use to sub for the chips?

Then I had an idea. I wasn’t sure if it would work, but I had to try. I rinsed and dried a head of romaine lettuce, and laid the leaves out on a plate, sprinkled these LIGHTLY with shredded cheese. Then I microwaved them for 1 minute. The cheese was gently melted. I considered giving them another 30 seconds to melt it further, but I decided I didn’t want the lettuce to wilt, so I took them out and let them cool slightly.

You’ve probably heard about stomach stapling, or gastric banding, which is a serious medical procedure taken by some people when they feel they have tried everything else to control their weight, and this is the only thing left.

This type of operation is not something to be taken lightly. This is major surgery. And it is expensive. People who have this done have to change their lifestyles and eating habits in a big way. Wouldn’t it be better to avoid the hassle, and take control of your eating in a less-drastic manner? I have a suggestion.

I have tried this simple tip over several months, and it works well for me…