Minefields

There a million reasons not to go to the mall. Impulsive purchasing, ridiculous prices, crowds, babies, parking lots, and noise are among them. I can't remember the last time I went to the mall to get anything. I don't care how nice it is, the advent of the internet and Amazon.com makes it a waste of time. These days they're playgrounds for teenage girls.

From a diet perspective, the mall is a nightmare. It's almost as bad as an amusement park (another place to completely avoid. At least admission to the mall is free). Most malls include a food court or a food zone. Cinnamon rolls have 800 calories. Ms. Field's cookies have 350 calories. Auntie Anne's pretzels have 500-600 calories. Don't even mention Burger King, Arby's, McDonald's or Ruby Tuesday's. Whether your sit down or you eat on the go, avoid mall food. Here's how to get in and get out in the same pant size.

-Going early. Most food vendors aren't ready to serve until the early afternoon. Get to the mall as soon as it opens. Have breakfast beforehand. Have a breakfast shake, a bowl of buckwheat or oats, or even some chicken and brown rice for breakfast. But skip breakfast and eat there. If you just have to eat there, and I don't see why you would, try to sit somewhere that serves decent food. Look for a salad. My local mall has a Cheesecake Factory, which should be called the weight gain factory. As one of the worst food offenders, it does offer good salads and appetizers. Stick with those.

Worst than restaurants are buffets such as Old Country Buffet, Chinese buffets that serve "food" drenched in "sauce", Golden Corral, and other independent restaurants. The food there is never fresh. It sits under lamps for hours upon end. It doesn't look or taste appetizing. But the appeal is that it's free and that you can eat as much as you want. The other appeal is that you don't have to order and wait for the waiter to take your order. Here are my tips for navigating the buffet table:

-Get seconds, but make sure your first plate was a modest portion. Food should not be falling off the plate. Your first plate should be a big salad to fill you up and should leave little room for those white crackers and egg rolls.

-Make most of your food fruits and vegetables, with a little meat and some sprinkled cheese on top. Good choices include all lettuce, radishes, peppers, cucumbers, broccoli, mushrooms, tomatoes, sprouts, avocado, and minestrone (soup). Speaking of soup, don't get cream-based soups. If you do, take a cup, not a bowl.

-Avoid the "glazed" or "marinated" vegetables that look like they are drenched in oil. Vegetables can easily become unhealthy when drenched and bathed in vegetable oils. Olive oil is healthy, but your body only needs a little. Also avoid croutons, ranch dressing, mayonnaise, or any of the heavy dressings.

Offices

After the holidays people bring in their "leftover" treats and desserts so they aren't lying around their house. The theory is, somebody else will eat them. And often, they do. But you shouldn't. Do you really want cookies that are three days old? If you're going to eat a cookie, eat one that was baked 20 minutes ago. Get one that just came out of the oven. If you're going to splurge, go all the way. Most cookies have at least 100 calories per piece. Fudge has 120 calories per ounce. If you feel like having a cookie, wait until you leave. Most of the cookies will be gone, and they won't look nearly as appetizing.

Starbucks

Liquid McDonald's is what I like to call it. Of course, it doesn't have the same reputation as an unhealthy restaurant because the same elitists who want to ban transfat and tax cheeseburgers frequent coffee shops to read their political books and discuss how they can control other people's lives. If you're going to tax junk food, then tax the banana nut bread at 500 calories, or the mochas and eggnogs that have between 500-700 calories. Stick with black coffee, and tell yourself you won't order a pastry or cookie until after you've ordered, sat down, and read the paper. By the time you're ready to leave, you won't have time or the inclination to stand in line again. Better yet, make your own coffee at work. Skip the sugar and replace it with Stevia. Not only is brewing your own coffee cheaper, but it'll save you time.

Use these tips to navigate your minefields.

Kevin